The following running basics were compiled by Joe Schultz and Spencer Beasley (Manager and Assistance Manager) of Pacers Running Stores of Alexandria, Va.

Here are some thoughts from a dear friend. You’d never know that, in 1998, she ran a 3:01:30 at the California International Marathon and took 35th place among the females. At the Marine Corps Marathon in 2005, she helped the Army team take first place in the Armed Forces Team Competition.

he weather is breaking, and now it’s time to think about you fitness goals. Where do you want to be in the next 60 days?

In the last 30 days, I have worked on what I refer to as “mental toughness.” I don’t use physical toughness because if I had it, then my running pace per mile would be faster and easier. I have completed two marathons and a 10-miler. The only preparation was mental, as the weekly mileage was not more than 30 miles and there were only two long runs of 15 miles each.

It’s time to look inside to see what makes you who you are. How do you feel about fitness and your level of performance? This has nothing to do about winning a race, but a goal you set and get after.

When we set goals, sometimes we set them low, to guarantee we can achieve the mark. But, what happens when we miss that mark? That’s when you need to get serious, and there is nothing wrong about expressing your emotions. 

Welcome to the Pity Party, where crying is allowed and your emotions have their way.