The Power of a Streak

January 15th 2020

You've probably heard that 80% of success is showing up. It seems easy to shrug off, but test the theory out. Show up to the gym every day and see if you get in shape. Don't worry about pushing yourself, or even working out. Just make sure you show up.

Coaches use this technique to help people break bad habits. Can't get yourself to floss? Commit to floss at least one tooth. Most likely, you'll do the rest. The hard part is overcoming the mental barrier to start.

Don't feel like running when you get home from a long day at work? Then put your shoes on and agree to run to the mailbox and back. Anything extra is bonus.

Small actions can create big changes over time. So break your goals into small, repeatable actions you can do every day and start a streak.


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Dive In...

    Want to get better? Get consistent.

   The true 'secret' to becoming a better runner is consistency. If you stay healthy and you're consistent with your training, good things will happen.

   This post outlines a few tips for keeping consistent.
   Employ them and you'll find yourself running farther, faster, and posting personal bests.


Race of the Week: The Carlsbad 5000 

Sunday, March 25, 2019 in Carlsbad, California

The best races are typically associated with consistent pacing from start to finish. But, dialing in your pacing can be challenging if you're tackling a course with hills or undulating terrain. Fortunately, our race of the week is tailor-made for locking in your target pace from the get-go! The Carlsbad 5000 is flat and FAST! In fact, this race is touted as the FASTEST 5K in the world. So, if you're looking to post a personal best for 5K, give this one a look!

Putting a race on the calendar is one of the best ways to commit to a training plan. Sign up now and start training.

Pro Tip: Find a Crew

If you're struggling to stay consistent with your training, join a running club or 'crew'. Casual accountability is powerful. It's tougher to bail out on a run when you know others will be running without you. 

Dive In...

   Can't Run? Think again.

   It's only natural that you'll have a day (or several) on which you're just not feeling up to the snuff.
   Maybe it's been a tough week at work.
   Maybe it's been a while since you've felt the runner's high? Here are the most common excuses we hear along with suggestions for overcoming them.


Workout of the Week: Target Pace Run

What is it? The Target Pace Run is designed to help you hone in on whatever your 'target' pace might be for the race you're training for. 

How to execute it:

  • Run a comfortable, easy mile or two to get warmed up.
  • Segue into your target pace for your 5K, 10K, Half, or Full.
  • Try to maintain this pace consistently for 1-2 miles. 
  • Segue back into comfortable, conversational pace to cool down.
  • Gradually increase the number of miles you're running over time until you can manage 2/3-3/4 of the total race distance at your target pace.

Why you should do it? There's really no way to know if you can manage a particular pace unless you try to run at least a few miles at said pace. Incorporating target pace runs is a great way to get a handle on whether or not the target pace you have in mind is realistic. 

Need help? You can create managed Target Pace Runs with the SportMe First 5K + Speed Coach app.

New in SportMe: Apple Watch App

You can now leave the phone at home and run with the SportMe Apple Watch app.

Start your long or short run, track or tempo workout, right from your wrist. Track distance, calories, heart rate and pace.

Questions? Feedback? Shoot us a note at  or just reply to this email.

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