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12 Running Resolutions for 2012 - Last of the series


By Bob Cooper

TWELFTH RESOLUTION: Beat My PR

Setting new PR's (personal records) may be the most popular of all running resolutions. It isn't easy, as diligence, patience, and luck all play a role. If you've been running for more than a decade—or you're over 40—it's even harder, so chase after your age-group PRs (the fastest times you've run in your five-year age group) rather than your all-time bests.

MAKE IT HAPPEN
Plot a gradual buildup for just one or two race distances, so your workout routine isn't all over the map. Then pick two races in the spring and two in the fall to improve your odds of notching at least one PR. Weather in the winter or summer will likely prevent a PR, and vacation plans may hamper training. (See "Fast, Faster, Fastest!" to find a 2012 marathon.) If possible, cut back on work and personal commitments in the month before each race.

"Developing leg strength with hill running, core strength with core exercises, speed with intervals, and improved fitness with recovery days are all important when you pursue a PR," says Mike Norman, head coach of Chicago Endurance Sports. "Training consistency and good nutrition are also important."

DEGREE OF DIFFICULTY 9

This is the year I will...

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