What is the #1 key to running faster and reaching new PR's?

I recently asked my running friends this question and here were the replies I received...

• "Above all else, consistency is king." - Dan Angeles
• "Milage cures all." - Andy Rinne
• "Don't get injured. And what Dan said." - Shannon Payne
• "Consistent speed work." - Korina Nalbach
• "Two Little Debbie snack cakes right before the workout!! Sorry...couldn't help it!" - Brent Reeder
• "I'll echo Dan as well, and add that it helps me if I act ignorant of any sort of improvement in order to prevent any Little Debbie cake relapses I might have." - Toby Manuel
• "Miles, strength training, weight loss (if needed and it worked for me), and cross training to help rest those overused muscles. Above all, you have to love running." - Gladys Felix-Mendoza
• "Consistency, strength training, gradual progression, speed work, recovery days!" - Chris Miner
• "Yup... Consistency to well designed training program specifically for your goals and your body." - Jen Jones

Lots of great advice there. But, did you notice a theme?

Consistency!!

And consistency has been the #1 key for my improvement in running this last year.

Celebrating A One-Year Anniversary

Today is my one-year anniversary. Not my wedding anniversary (that will come August 15th, the day before the Ascent, and we'll be celebrating 16 years.  But, I'll probably be so focused on surviving the Ascent the next day that we won't really celebrate until after it's over!)

No, instead, today marks my one-year anniversary since I started running more consistently.

I ran the GOG 5k the last two years. Last year I saw a great improvement in my time and was therefore motivated to see even more improvement in my racing times. My husband, CJ, basically told me I needed to run more often and more consistently.  He started coaching me and setting up weekly workouts for me.

And it worked.

This last March I hit a new PR in the 5k (It was a 5 minute improvement from GOG 5k last year) and I have seen great improvements overall in my fitness.  You can see how my 5k times have improved over the past two years in the chart below.

The #1 key? Yep...consistency.

A New Challenge

However, today, instead of running the 5k, I ran the 10 miler. Because I have been training consistently and was able to train on the course, I finished strong. I was hoping for 1:45 and finished 1:42:48 with an overall pace of 10:16.

This is still a very slow time. I finished 64th in my age group and 904 overall. But, it was a victory for me.

And being my first 10 mile race ever...it is now officially my 10 mile PR. :)

How about you?  What do you believe is the #1 key to running faster and hitting PR's?