Putting the Plan in the Goal

'The beginnings of all things are small.' --Cicero

A goal without a plan or a time frame is just a wish or a hope or something we think about from time to time. Many of us have heard this thought before and have probably even had conversations about generating plans. I am going to try to explain it so you can create your plan right now.

I spent and have been spending a great deal of time focusing on my vision. Yesterday, I verbalized this. The vision may be more than a year. But while it is imperative to look at the much bigger picture, doing so may be completely overwhelming.

So, we need to break the big picture into smaller bites that can be swallowed. Think about eating an elephant. Overwhelming task. But an elephant would be eaten by taking one bite at a time.

This process of breaking down the elephant into smaller bites is something called periodization. A fancy word that simply means breaking down the calendar year into different cycles to accomplish your goals.

What is your goal for 2010? Is it to run a marathon, complete and iron-man, lose 20#, work-out consistently, or to gain better wellness. Whatever your goal, this is a fabulous way to help you accomplish this.

Now ask yourself is this goal REALISTIC? If you desire to complete an iron man but cannot swim, the goal may actually need to be restructured to fit into a four or five year plan instead of the thing to do in 2010. (In 2010, your goal could be to learn to swim).

How much TIME do you have or are you able to commit to this goal? On a weekly basis, how much time will you be able to devote to your goal? Is this time allowance going to permit your activity to be enjoyable or is it going to create anxiety? If you are creating anxiety, you need to reevaluate your TIME allotment and/or your goal.

To help with the time structure, take out a calendar and a blank sheet of paper. Create a 30-day block. At the top of the sheet, write the days of the week AND what you would like to accomplish in the 30-days that will help you achieve your 2010 goal. Before we ask if this is realistic, look at your appointment schedule calendar for the next 30-days. (NO, we are not waiting for 1 January. There is no time like the present. Begin today!)

Write in the boxes of your planning sheet, any commitments that will prevent you from doing activity toward your goal. Include trips, work and family obligations. Now decide which day of the week is your rest day. (Last semester, the week kicked my butt. I took Fridays off, so I could run on Saturday. I needed that imposed rest day to stay healthy and focused). Reflecting on the remaining portion of the 30-days, put a notation in each box that you can do a work-out to contribute to your monthly accomplishment.

Since you can now see the actual time you have to commit to the goal for the month, ask yourself is this REALISTIC? If it is not, change the goal. You have already honestly reflected on the time you have to commit to the goal. Slight changes in the goal will help you keep your focus and permit you to enjoy the activity you have taken on. (Keep in mind monthly obligations change. Each month you can have more or less to do, based on the time you have to work toward your goal).

You now know that you have 2, 6, 10 or more hours per week in this first month to work toward your 2010 goal. That is awesome. Next is the easy part.

Deciding what to do. This might just be the most important. Creating a goal means not only deciding what I want to accomplish, but how I am going to get there. If I have a weight-loss goal for the first 30-days, I know diet and exercise are extremely influential in this.

But some of you might not know where to begin. You might not know what direction to take. That's perfectly ok. In fitness and wellness and sport, coaches and private trainers can assist. The investment is worth it. Everyone needs a coach at some point in their athletic/fitness career. It is better to begin with someone who can assist you in starting in the right direction, than becoming frustrated and actually quitting the pursuit of your goal.

If you are on point and know how to determine what you need to do for the first month to achieve your first milestone in your goal, awesome! You may still wish to speak with a coach at some point in your overall journey, to ensure you are working toward your personal finish line.

Coaches are great!

When you know what you are doing and when you are doing it, write it in your calendar.

My filofax has an am appointment for kettle bell workout in the driveway. Run is optional. (I might do the run, since I have a mandatory run tomorrow and a trip to NYC which could be an all-day affair). When your workouts are scheduled in your day, it is easier to adhere to them. And when they are planned in your work week, it is easier to keep your focus to achieving your goal.

As the month progresses, you are able to make changes in your program based on your accomplishments. You will also be able to start working on your plan for the next month.

Most importantly, remember I am here to help you.

Planning Ahead?

"You want to make God laugh. Tell him your plans." -- anonymous

This quote was today's inspiration in my "Runner's Book of Daily Inspiration." The notes that went with the quote discussed how as runners, we make plans, set goals and sometimes life happens.

Life has certainly happened this year.

Many things I planned for 2009 did not happen. Not for a lack of want, nor due to poor goal-setting; they just didn't happen.

It seems that at times, we plan and plan and plan, and God says, "I am still in control."

As 2009 is coming to an end, I have been reevaluating and planning for 2010. These goals are goals. I know some will not be accomplished, but they will be strived for and in this, I will become stronger, as an athlete and a person.

I look forward to sharing with you.

Taking Care of Your Feet

Feet-- sometimes called ugly... used to propel and support us (when we are standing, walking, running, jumping, etc) throughout the day.... are sometimes neglected in the world of the athlete.

Let's face it: when your feet aren't happy, you are miserable.

After suffering from plantar fasciitis (finally learned to spell it) this summer, I thought it imperative to discuss this and what can be done to prevent it.

The plantar fascia is the "meaty part" of the bottom of the foot, that runs essentially under the arch from the heel to the balls of the feet. (This is the part that usually feels really good when massaged). The -itis refers to the inflammation that occurs in this part of the foot.

Generally speaking, the complaint may be pain in the heel. It is worse in the morning and improves as the day goes on. One might experience more pain after long walks.

In my case, the pain started in the achilles tendon. The achilles tendon comes off the calf muscles (back of the lower leg) and actually becomes the plantar fascia -- (pretty cool how our muscles and tendons are inter-connected). It would hurt A LOT after I ran or walked or did anything on my feet. In the morning, I couldn't walk. It was embarrassing. If I sat for a period of time, it was challenging getting up and walking across the room.

When I looked up recommendations for treatment, many sites and physicians suggest orthotics, heel stretching exercises, ice therapy, night splints, medications, as well as some other interventions.

If you know me, you know that I do not take medications unless I am dying. You also know that I have worn orthotics in the past and walked these flat and ended up with knee problems from the orthotics and slower running times (not saying that you should not invest in orthotics if recommended-- for me, I need to do exercises to keep my pelvic girdle healthy). And you know that I rarely listen to doctors... I know BAD... but I experiment and figure it out.

So, when I sought advice from a colleague, Mort (a retired chiropractor), he asked me what I was doing to my achilles tendon. He said it was so tense, he was surprised it hadn't ruptured or calcified.... ooops.. He recommended that I do cross-fiber friction/massage with a towel, using vitamin E in a lotion to help break up the tightness. Mort also suggested I roll my feet on a ball. (I began using a baseball-- as I work in baseball, easy to come by. Needed to find a golf ball, but for now, this was better than nothing).

I asked another colleague to do some deep tissue work... a combination of ART (active release technique) and some trigger point work. I have a very high tolerance for pain, but OUCH!!!! Starting at the juncture of the calf and the achilles tendon, he massaged the tissue all the way down the achilles through the plantar fascia-- and when I thought we were finished, REPEAT!!! (and then the other foot)... he used a lotion that had vitamin E and arnica (a natural agent that reduces swelling). It was recommended that I roll my feet daily on the golf ball (could start with a bottle or the baseball to warm the tissue up) and I could use bio-freeze or a lotion like the one he used.

And amazingly so, that was the beginning the healing process. The tissue started to release and I could walk somewhat easily with minimal pain. Until the 3-Day walk.....

Day one of the 3-Day walk, i was in pain. Fortunately, there was a chiropractor as part of the sports medicine team in the walk... and she adjusted my hips, thoracic spine, neck and then did a release on my feet.

WOW!!! I felt the calcaneus bone move instantly... and the pain and tightness that ran from my foot to my hip released.

The calcaneus bone is the heel bone. It, like all bones, is supposed to have a natural rhythm in its joint or movement. My heel had gotten stuck, so to speak. When the heel was adjusted, the true healing began. The bone was stuck, so the normal tracking of the tissue had changed.

Because I was training for a marathon, the repetitive foot movement was further irritating the fascia.

My thoughts:

-- shoes that fit and provide comfortable support... you are running in these. Do you feel like they will support you through your natural movement or restrict you. If the shoes restrict your natural motion, you might create a new movement pattern b/c of compensation.

(shoes should be rotated in the course of a week.. ie-- don't train in the same shoes every day and the shoes you train in should not be worn all day. shoes also need to be replaced about every two or three months, pending the mileage.)

-- orthotics.... they don't work for me. That does not mean that you shouldn't use them, if your feet pronate (collapse or are flat).

-- heel stretching... IMPORTANT... this is actually your calf stretches. I use stairs and drop my heels. I use a stretch board and turn my foot in and out and keep it straight (changing foot position changes the stretch). I keep my knee slightly bent and I extend it.

-- icing after run... for me, to keep my feet healthy, I need to soak my feet in a bucket of ice water for about 20 minutes.

-- rolling the fascia.... to warm up for my runs, bike-rides, spin classes, I roll my feet on the golf ball. I do the same to cool-down.

-- stretching after your runs.... if your hamstrings are tight, your hips are tight, low- back is tight, your calves are tight, and your feet feel all of it. sometimes I use a yoga video in the am or pm to feel centered and loose.

It is important to note that a little prevention goes a long way.

Motion originates in the feet. Let's keep them happy.

To borrow a quote.....

From a great coach, Sim Lucien,  

"nothing tastes as good as thin, sexy, or shredded looks."

visit his blog-- www.simlucien.blogspot.com.

Exactly the point!  you can eat whatever you want.... but if you want great abs, you might need to reconsider that.  

have a great day!

a great quote that inspires me everyday.....

"I have learned, as a Rule of thumb, never to ask whether you can do something.  Say instead, That you are going to do it.  Then fasten your seatbelt.  The MOST remarkable things follow."

 --Julia Cameron

What was it you said you were going to do in 2009?

Why I Run, Swim, Cycle..... why I train!

"We know that the effects of training are temporary.  I cannot put fitness in the bank.  If inactive, I will detrain faster than it took me to get in shape.  And since my entire persona is influenced by my running program, I must remain constantly in training.  Otherwise, the sedentary life will inexorably reduce my mental and emotional well-being.

So, I run each day to preserve the self I attained the day before.  And coupled with this is the desire to secure the self yet to be.  There can be no letup.  If I do not run, I will eventually lose all I have gained -- and my future with it."

--Dr. George Sheehan

That summarizes it!  See you on the track, on the trail, on the road, in the pool or in the gym!