Join Me

On Wednesday, 18 January 2012.....

I will be discussing Heart Rate and Measuring Intensities in training for endurance sports, with GOTRIbal, on Facebook, at 10am PDT. (or 1pm for us east coast peeps).

Log into Facebook, and go to the GOTRIbal page (you have to like it). The interview will begin!!!!

There is a prize for a lucky participant! I look forward to seeing you there!!!!

Courage

I would like to take this opportunity to wish all of you a Happy New Year.

2011 has certainly been an adventure. As I reflect on the past year, the word COURAGEcomes to mind.
It was a year ago…. 27 December 2010, I relocated to the south coast of Massachusetts. It was over the course of this past year, that I realized my strengths, stared my weaknesses in the face, I battled, I fought, I struggled and I overcame.

This past year took courage. This past year took perseverance…. and here I am at the brink of 2012, looking ahead to the adventures…. I am RUNNING to the future. I am Running toward 2012.

I am setting forth professional and personal goals and I am looking forward to sharing with you the adventures as I learn more about training, and share my insights and experience. I am glad that you are here, and I look forward to continuing to see you here.

I trust that the courage I had to tackle 2011, will continue to carry me forward as I step into 2012.

*this was posted on my word press blog, on 1 jan 2012. i am facing the courage to make the changes necessary for my on-line presence. please bear with me as i make these changes and develop www.msjathletics.com*

Working for Faster and Efficient Results

We work out and we work out... we set goals and work out some more. Sometimes, it comes together sometimes we are struggling to keep our focus.

Here are some tips that can help you stay on track and achieve your goals.

1. It is not about the run. (or the dumbbell, kettlebell, sandbag, swim, bike, or other means of training that you are using).

Sometimes we get so absorbed with the "thing"-- we forget that it is about how our body moves. Movement and movement patterns can make success easy or more challenging, can be an indicator of potential injury or a means for struggle.

When we shift our focus to overall health and function, the how is irrelevant. Find what you love to do, and it is all easy.

2. Master the basics.

I know a lot of beginners who get overwhelmed by the numbers of the masters.

You can get there.... by first learning to move for your sport.

When you learn the basics, you can master the complex. Take it slowly and you will build a solid foundation that will carry with you throughout your training.

you must learn to crawl before you can walk.

3. Focus on Progress.

It is easy to focus on the destination and ignore the journey. Where were you a week, month, year ago? How have you changed in this time period? What have you learned? What have you accomplished? The daily steps get you closer to your goal. Remember these and make note of them.

4. Keep a training journal.

This to some is a no-brainer. Unfortunately, there are many who just go and do a work-out. Using a journal can help with tracking the workout actually accomplished. This can help you track your progress.

I have a running journal, in which I record the distance, route, weather, how i felt, as well as other activities i have accomplished for training. All of this helps me produce results.

5. Follow a plan.

This is the most difficult at times. Not the actual following part, but the actual creation part. Having a plan, creates direction for an expected outcome.

Many individuals do not know where to begin or how to generate a plan. This is never a good thing... without a plan, there is no focus, no direction and it is just working out.

If you need help creating a plan or taking your plan to the next step, seek out a coach. There are many coaches, like myself, who train people to achieve there goals. Many, myself included, do on-line training.

If you are still searching for a coach, visit www.smashfit.com. This is a training-matching site. The match is not only trainer to client, but client to trainer.

6. Set time aside.

Without making the time, you will accomplish nothing. The time you need is directly correlated to the goal you are striving to achieve. Smart trainees block the time in their daily schedule.

7. Focus on quality.

If you are tired, not feeling well, or distracted, the quality of the training is low. Quality in your training is significant to the outcome. Quality in training produces efficiency in movement. If your movement breaks down, it might be time to end the training session and rest.

8. Don't be in a hurry.

'Haste makes waste.' Living in a microwave society, we expect to see the anticipated result in a day. And we get annoyed when it doesn't happen in that time frame.

We know that creating and changing habits takes 30 days or more. And yet, we are frustrated when the results that we want to see take longer than 10 personal training sessions.

Breathe. Remember it takes time. Enjoy the journey; you will get to the destination.

9. Focus on the actions, not the outcome.

Being very results oriented, this is sometimes challenging. But if a goal is to lose ten pounds, we can accomplish that sometimes very quickly. But is that action teaching a lifestyle change that will be beneficial long term. Choosing to focus on redeveloping a relationship with food, can indeed create a long-term behaviors that will prove better results.

10. Invest in yourself.

Nothing is free. Your health is included in that.

11. Keep you target in sight.

I have a goal poster on my wall. I have pictures of gold medals. I have goals that I want to accomplish every month. I read these out loud every night and rewrite these to help me stay focused on what I expect to accomplish.

12. Change your focus.

Life is dynamic. It sometimes creates obstacles and causes to reevaluate. Training is dynamic and as we train, sometimes we discover that we need to take more time to build strength or endurance so we can achieve our ultimate goal. By taking a step back to change the focus, you are probably taking a giant step toward your ultimate goal.

13. Get help.

Creating a support group is one way to help you stay focused, especially when the training becomes overwhelming. Hiring a professional can also help you keep the focus.

Either way, you may need help to achieve your desired results.

14. Be accountable.

Be accountable to yourself. Keeping a journal. Recording your workouts, your eating habits, keeps you accountable so you can keep your focus.

Enlist a friend to whom you also can be accountable. Having to report to someone tends to keep us on 'the straight and narrow.'

15. Join a club.

Join a running club, a master's swim team, a fitness center. Find a group that will help you learn more about your sport and create a support group along the way.

16. Focus on details.

Taking the time to focus on the details, will help you in your journey.

17. Training v Working out.

A workout suggests a single or random workout. Training is part of a plan and each session is a stepping stone to aid in the accomplishment of the goal.

18. Listen to your body.

Your body will tell when you need rest, when you can push harder. This is different than pushing through a challenging segment. By listening, you can learn a great deal and potentially prevent some injuries.

19. Become a student again.

Take the time to learn about your sport or skill set. Learning helps you with your overall performance.

20. Don't give up.

At times this might be the biggest challenge. Keep the chin up and stay focused. Do not give up on yourself. Keep pursuing your goals.

These thoughts will help you accomplish your overall goals.

Remember, I am here to help you.

Regardless of where you finish, you are a winner.....

This is a challenging concept for me at times. What do you mean, I win if I cross the finish line dead last? I did the 3-Day Walk this past summer-- that clearly is about the journey, not being first. And while I did gain a great deal from that experience, the competitor in me steps up quite a bit... the need to win is very clear in my thoughts. (I am learning as I coach, to emphasize different aspects of the victory, but I truly struggle with this at times).

My friend Lori (@slorunnermom) has told me many times... that you are still a runner regardless of when you cross the finish line. (Her experience in running is much different from mine, but her determination and drive is that of a champion. She is an inspiration to me as I am returning to the competition circuit).

Thank you, Lori. This is for you. (as quoted from The Runner's Daily Inspiration Book)

'I think there is too much emphasis placed on the distinction between the people in the front and the people in the back. I happen to feel that the sensations are exactly the same for all of us.' -- Kenny Moore, marathoner and writer.

A runner is a runner is a runner. Even if you are a two-legged traffic jam, you're still a runner. You can take pride in that.

The important thing is that you're out there giving it your all, even if your all isn't as much as someone else's. As a runner, you're probably in better physical shape than most of the non-runners you meet. That alone raises you into the ranks of the elite.

As you continue to run, it's natural to focus more on times and the other runners in the pack and how you stack up against them. Just don't let that overwhelm the simple knowledge of why you run and what brought you to it in the first place. Ultimately what matters is not when you cross the finish line buy how you get there and what it means to you when you do.

There's an old saying: It's not the size of the dog in the fight that matters; it's the size of the fight in the dog. Ditto for runners. A runner who finishes 5,000th can show more heart, more pluck, and more gritty determination than the runner who finishes 5th.

And that's what's so great about this arguably odd, sometimes lonely, utterly compelling pursuit. It's very democratic. The joy of it is freely available to all.

Lori, when I make it back to the podium, you will be right there with me. Thank you for reminding me daily that it is about how you run, and not how you finish.

Where Do You Get Your Programming?

This thought came to me today as I was reading a workbook that has some tools that I can utilize for programming my Spinning Classes. It is perfectly natural for all of us, including us professionals, to acquire different thoughts on programming through different forms of networking. I love getting new ideas and reading and going to conferences and even working with my coaches. All of these resources help me be a better coach and a better athlete.

Where do you get your programming?

There are many sources that may or may not be advisable.

Various health and fitness magazines publish programs frequently, or a generic program can be purchased on line. The problem with these generic programs is just that: they are generic. The programmer has never met you and you, the purchaser assumes the responsibility. The workout program may not be appropriate for you; too advanced and it may cause injury or may create frustration and drop out.

I recently read the Sparticus Workout and the BootCamp (published in two different sources) and after reading each of these-- pretty solid programs. The boot camp was created for the actors that are in the series by a coach working with these men. The Sparticus Workout was promoted as the workout that you too can do to get the bodies of these actors.

And I read the workout. It is a pretty comprehensive program-- I wouldn't mind doing it once and a while for a challenge-- but it a very challenging program.

Unfortunately these published protocols don't always remind the reader the level of programming and that it may not be appropriate for all individuals, nor do they provide other options if it is too difficult.

The other trend is videos. For me personally, I would never workout to a video--- BORING!!!!

I hate being inside.... I haven't figured out how people can spend so much time in front of a television even if only to workout... but if it works for you... be certain that the video provides options-- higher and lower intensities, to keep you safe.

Another form of programming is on-line training. I have mixed feelings about this, although I do train clients and create programming on-line. I prefer to see my athletes face to face... but that is not always possible. IN that, we do the best we can.

If I am programming for an athlete, programming is done on a weekly basis, with monthly objectives in mind. A weekly contact is necessary... and I am available throughout the week for all my athletes. The more available the programmer is... the more confidence the athlete (you) will have with yourself and the programming.

Where do you get your programming? If you are not getting the results you desire, one of the problems might be your programming source. It might be something that needs to be changed.... When you are doing a program that is written specifically for you, it is pretty amazing what changes you can see in your overall appearance and performance. All of us need a coach at some time in our fitness/athletic career.

Perhaps, now is the time for you to make that investment?

Training for Endurance is an Acquired Taste.

I am a runner. Always have been; always will be. And sometimes, I bike, swim, kayak, and play with some form of resistance training. My hero that inspired me to run track was Edwin Moses, the greatest hurdler of all time.... (sorry, new hurdlers... you don't hold a candle to his accomplishments). I remember the day I met my hero.... I was embarrassed to go speak with him, but he was honored to meet me. Alas, I digress..... the point is, he inspired me to continue running.

I was a sprinter/middle distance runner at the time-- tackling the 400 and the 800m -- pretty fast if I do say so myself.... and well, I remember being asked to take one for the team and run the 1600m.... (4 laps around the track?!?-- what was I thinking? and to run it fast??? Seriously coach, whatever drugs you are taking, you need to stop!!!!) But I ran the 1600m and I ran it well... earned some points for the team.

AT THE TIME, I SWORE I WOULD NEVER RUN MORE THAN 800m EVER AGAIN....

(be careful what you wish for!)

That fall I was running cross-country-- what????? (someone thought it would help with my off-season conditioning for track-- now, that i am a coach.... i agree and disagree on the training thoughts).

So, here I am now in 2010.... training for and running half marathons, marathons and triathlons.... making a comeback after my cycling accident...

the gods must be crazy!!!

I was thinking about my personal athletic journey through track and field this morning as I was reading Racing Weight by Matt Fitzgerald.

He was discussing weight-loss. I am currently in the process of a weight-loss journey, as I have been struggling since my cycling accident. I went from volume extremely high-- prepping for IronMan qualification to Volume non-existant.... the worst case scenario for maintaining body weight/fat. And well, I am currently rebuilding volumes and prepping for my first full-racing season.... still working on the deets.... post-cycling accident. It has been a long journey, but the weight is starting to drop as my volume is increasing.

IN the book, Fitzgerald says that "Training for Endurance is an Acquired Taste." While a fabulous way to shed body fat and lose body weight, individuals who begin a program solely for the purpose of losing weight, will drop out quickly. Individuals must find a sport that is loved.

My sport is running. I have since added swimming-- became a lifeguard. Needed to swim for more than recreation. Encouraged to do triathlons.... I loved rowing and kayaking-- so, i did lifeguard competitions.... still encouraged to do tris... the bike??? I couldn't figure it out. I hated it. It was too hard..... and yet, the summer I took on a job at a basketball camp, I decided that I was going to ride my bike (16speed that I had bought seemingly a century before-- my fav training bike, that was retired after it was involved in my cycling accident) to and from work-- 15miles one way, daily... five days a week for 6 weeks. (What drugs was I taking???)

I learned by stepping in the fire how to ride.... there was an ugly hill that went on forever...... the first day I had to walk it and by the end of the 6 weeks, I would tackle it like it wasn't there, I had conquered the hill...... and my love of biking began. Amazing what a little madness will do!!!!!!

So for me, I have the sports.... I love doing these activities. I would rather train outside any day of the week... and for the record, I hate cardio on machines-- except the concept II rower-- i could do that all day!!!

What about the person who doesn't have a sport or activity she loves? If the emphasis is not on the sport-- prepping for a 5k, then a 10k or something else, the focus could be on the weight loss goal, and interest is lost easily. After all, there are many other competitors vying for attention.... such as the 'quick workout' at your local gym.

If you want a great body, you have to work for it.

If you want to be great in a sport, you have to practice and train!

(great is relative-- what is your goal for personal greatness?)

If you are just seeking weight loss through running, the running will be boring!

And sometimes it is.....

but the rewards are too great to be missed.....

Rewards like crossing the finish line, making a PR, fitting in jeans you forgot you had in the back of the closet, seeing your six-pack start to form, knowing you can run x miles, knowing how great you look after a workout, running into classmates who look old, getting a new pair of sneakers or shorts, race t-shirts, or whatever your reward might be....

Develop the taste for the sport you love!

My sport will always be running, (followed by swimming, rowing/kayaking, and biking). I love sharing my story. I have some medals stashed away in a drawer.... 23 gold, 2 white gold, 3 bronze.... pretty cool, huh?

If you need help finding yours, I am here to help you. Perhaps, I will meet you on the road. Until then, keep doing the sport you love.

Saying Good Bye to an Old Friend.........

This Thursday, 28 January, I said good-bye to a dear friend. My cat Maxmillian died. Max joined my pride in the fall of 1996, after the olympic games and after I was burglarized. I adopted Max during graduate school as I sought to create some normalcy in my life after the burglary.

I went to a sketchy part of Atlanta to the shelter that had advertised cats for adoption. I knew when I saw him, Max was my cat.

We traveled via MARTA back to Buckhead to my apartment, and Max did want to be in the box that was provided and he almost escaped as he jumped from the box and ran across the front of my apartment building. He came to me when I called his name. (SHOCKING!)

Fourteen years later, I spent the day with Maxmillian, reminiscing with him about the journey of his life. Max taught me a great deal about life.

1. Always ask for what you want.

Max loved shrimp. He begged when I was eating it. Because he was so vocal, he always got some shrimp. By asking, he received. If you don't ask, you will never know if you would have gotten what you wanted.

2. Sometimes you need to go back to bed and start the day again.

My mom was visiting Atlanta. We couldn't find Max. Max had curled up under the blankets back in bad. Periodically, when I couldn't find Max, I would look and there he was under his favorite blankets taking sleeping on my bed.

3. A nap gives you a whole new perspective.

Cats are notorious for napping, hence the phrase, 'cat-nap.' Max was no different. Sleeping in the middle of the day, created a new perspective. During graduate school, I adopted this attitude of afternoon naps and I was able to maintain focus.

4. Taking a break to play keeps you youthful.

Max loved to help me study. As I was writing my thesis and working on other projects, Max was always ready to play. Whenever I crumbled a sheet of paper with from a mistake, Max was there waiting for me to throw it across the room. He would chase the ball of paper across the room and play with it and then ask for another.

5. Stretch when you get up.

Upon rising, Max would stretch. Before getting up, before curling up, Max would stretch.

6. Be loyal to your friends.

7. Love unconditionally.

8. Listen.

9. Always be well-groomed.

10. Love your friends.

Maxmillian, Madeleine (my other black cat) and I were living in Union City, NJ when Shadow came to live with us. Shadow had managed to tree-himself on a snowy February morning. After luring Shadow down from the tree, he joined the family. Shadow was a small-terror, but he quickly became my cat. Shadow and Maxmillian became best 'cats'. Where one was, the other wasn't too far behind.

I was truly blessed to have had Maxmillian as my cat. Now, it is just Shadow and I.

I am glad that Max was around to remind me of the basic things that make life great.

I will miss you, Max.