Fall is an awesome time to start running! For new runners, the cooler temperatures mean a lower rate of perceived exertion (making it feel easier to cover longer distances). For more experienced runners, this time of year means a winding down of race season, and an opportunity to focus on improving form.

For me, the changing weather also generates excitement about setting goals for the following year's Pittsburgh Marathon! Registration is now open and November is a great point for first time marathoners and half marathoners to start training. With a 20-24 week plan, novice runners can easily train to complete the full 26.2 miles, while those with almost no running experience can be ready for the half marathon. 

So, where should you go to get the plan and the support you’ll need? PittsburghRunner.com of course! We'll be spinning up a FREE training group for anyone running the full or half marathon, and even the weekend 5K.

All three plans will include:

• Weekly workouts with distance/time goals
• Weekly workouts with Form Focuses (from the ChiRunning method)
• Access to a certified instructor & running coach to answer your questions
• A Facebook network where you can upload and share run files, ask questions, share nutrition tips, etc.
• Self organized group runs

Monday's can be rough! They're the first morning of the week and set a tone for the next five days. Roll over on the right side of the bed and you'll be ready to take the world by storm... Fall over the wrong side, and who knows where you'll land.

So, how can you be ready to crush Monday? Everyone's different, but here are a few tips I use to start every day on the right foot.

1. Hydrate -One of the most important things you can do for your overall health is to stay hydrated. Overnight, we go 7-8 hours without drinking. Before you jump in the shower, grab 8-16 ounces of cold water to help rehydrate your brain (increasing alertness), flush toxins out of your system, and boost metabolism by 24% (according to myfit.ca & webmd).
2. Meditate -Yep, here I go again on my hippie dippie mediation soapbox! But, the science is there! If you don't have 20 minutes to sit in silence that's okay! Even 3 minutes of meditation each day can have a major impact on the way your brain functions. Try it first thing in the morning, of if there's too much going on then do what I do. Fit in a short, 3 minute between parking your car and walking into the office.
3. Plan Your Week/Day -Spend 10 to 15 minutes at the start of each day to take a look at what needs to be accomplished. Decide what absolutely has to get done today (a good rule of thumb to identify "must dos," are looking for items that will loose value if not completed). Once you have your list of "must dos," write them out in priority order. Once that list is complete, move on to the "should dos," and finally the "could dos." 

And, if you're still looking for some Monday Motivatoin, check out the "Master Your Monday" YouTube video series by Quentin Vennie. You can check them all out here, but this one below is my personal favorite.