Maker or Breaker? 6 Keys to Successful New Year Resolutions...

The New Year is here. Well, new Year's Eve is. For many it's customary to make Resolutions for the New Year. They, like us, come in all shapes, sizes and speeds. It may be time for a change. Or, time to freshen up. Perhaps try something new. 
Are you a New Year Resolution 'maker' or a 'breaker' ?

Some are serious, some fun. Some last a day, some a week. Yet, at some time your resolve, or your 'stickability' will be tested.

Follow these 6 Keys to Successful New Year Resolutions and follow to improve your ‘stickability’ through 2014.

1. Resolve: Accept that you’ll have good and bad moments and days. You’ll fall off the wagon. Get back on. Resolve to start again this afternoon, or tomorrow. You’re human. Humans make errors. It’s okay. When you repeat the same error then you’ve made a mistake. Giving up at the first or second hurdle is a mistake. Nothing good in life comes easily. Don’t look for short-cuts for in the end they will disappoint you. 

2. Make a Plan: Hope is good thing when it’s in your heart, but is tough if you’re blinded by it. Habits and routines are the foundation of most things you’d like to change – hence your resolution(s). A plan provides direction and guidance. Explore strategies to uncover your routines and habits. Try or create ways to reinforce new habits when working to break the cycle of past habits. Take a new outlook and new approach to an old resolution. Craziness is often said to be trying to get different results from the same (unsuccessful) ways.

3. Break it Down: Break your plan into more manageable objectives or goals, and smaller periods of time. Focus upon one or two core elements; many others will then fall into place. Focus for a day, then another; then a week, then another. Aim to progress over time, not all the time. Stack your moments, and days and success

4. Team Up: Do your homework. Talk with many, follow few. Work with your spouse/partner, coach or mentor, and squad members. Express your resolution as something you ‘want’ to do, not ‘need’ nor ‘have’ to do. You’re more likely to find support when those important to you understand it is something you want to do. Knowing it’s valued; rather than a compulsion or burden helps. If you usually find your own way, it may be time to consider a training partner, a coach or a squad.

5. Make it public: Promise yourself. Write it down. Write a blog. Construct a FB page. Tweet or Insta it. Follow up. Yet not every detail every minute every day. The glory is yours. Keep it that way for the most part. And, honestly, no-one really wants to know what you ate for breakfast, how many kilometres you cycled, or what café you’re at right now.  N-o o-n-e !

6. Build in success: Reward your progress along the way. Achieve smaller goals with mini steps along your journey. Focus on what you do to achieve each step rather than the final outcome. Graph it, tabulate it, draw it, paint or photograph it. Make a collage. Put it on the fridge. Have a t-shirt made: Front: “I made a resolution…”. Back:  “It wasn’t easy. I showed resolve. Success.”

All the best for 2019 !

Athletic Intelligence & Pain - when to listen...

Athletic intelligence is about changing , altering or adapting what you do to the context of training and/or competition. Pain is one thing that you either need to manage, or it will end up managing you - particularly in relation to training, and getting better.

Once you've sorted out that pain is different to the Self-imposed Discomfort of training and racing (hard) and what to listen for, you need to know when to listen...

There are three general times to listen to your body.

Most importantly, listen when your body tells you something (new). It will send you signs, and you’ll experience them as symptoms. Be vigilant with anything that is sudden, acute or unusual that has a significant impact on your ability to move normally. 

Secondly, listen for *change in relation to warming up for a session, once you’ve cooled down, and upon getting out of bed:

• a change (increase) in how long it takes to warm-up 
• a change (increase in tenderness, stiffness, redness) once you’ve cooled-down (2-4 hours post session) 
• change (increase) in stiffness or soreness first thing in the morning – usually tendon, bursa or joint related 
• a change (increase) in redness, swelling, temperature on or near a sensitive spot
• a change in your/athlete’s manner, mood, technique and/or form, and body language (eg. stooping, facial expression, a limp, extra stretching, extra resting)
• a change in confidence in approaching particular types of training ,and racing

In my experience, these changes are usually indicative of pending injury and are warning signs of failure of an athlete’s body to adapt (maladaptation) to their 'load'. It can also indicate that an aspect of their training has been changed too quickly:

• sudden increase in volume, particularly running
• sudden increase in speed/intensity
• disproportionate increase in volume of intense training without a concomitant reduction in overall volume
• altered mechanics or technique due to posture, fatigue and imbalance
• sudden significant change in the volume or duration and/or speed/intensity to a 'new' surface (grass, athletics track, asphalt and concrete, sand) or terrain (especially steep hills)
• footwear, particularly the 'type' and make; and, the introduction of orthoses
• for triathletes and multi-sporters: significant changes in use of swimming toys (eg. paddles), cycling position or set-up, and running surface, terrain and footwear

The third deals with when training or during the main part of your training sessions – ‘training (and racing) by feel, or perceived exertion’ – and isn’t a focus here, at the moment.

Of course, knowing what to listen for and when are key pieces of this aspect of Athletic Intelligence. Another key piece, is deciding what to do...

Athletic Intelligence & Pain - What to listen for...

Athletic intelligence is about changing , altering or adapting what you do to the context of training and/or competition. Pain is one thing that you either need to manage, or it will end up managing you - particularly in relation to training, and getting better.

Remember not to confuse true pain with Self Imposed Discomfort (SID). Simply knowing 'to listen' doesn't necessarily help. It's good to know what to listen for.

Here are my four key areas for you to listen for:

1) acute, unusual and sudden pain:
· pressure, stabbing or ‘fullness’ pain in the chest, that may radiate into your arms, neck, jaw and face
· sudden lightheadedness, dizziness, headache or vertigo that doesn’t pass quickly
· unusual shortness of breath - without a cough – when resting, or between intervals
· a stab, shot or sudden-searing pain in a muscle or tendon that makes you suddenly change your action, technique or gait; slows you down or makes you limp or stop
· that radiates from your back or neck and down your leg/arm  

2) health:
· a prolonged low-grade fever or a fever that comes-and-goes; or, an ‘overnight’ high fever
· a fever associated with neck stiffness, chills, wet cough, profuse sweating, headaches
· a persistent cough not associated with a cold or flu
· coughing up blood, or green, yellow or reddish-brown mucus
· persistent abnormal or irregular bowel movements and urine not associated with diet related changes

3) fatigue:
Fatigue and temporary muscle weakness are normal when training regularly and performing some hard training, yet heed fatigue…

· not relieved by a few lighter days (50% volume, low intensity), or days off
· that persists over several weeks, and isn’t changed by improved sleep and diet
· associated with significant appetite change with weight gain/loss, energy and mood swings, and loss of motivation to train
· coupled with other symptoms: unusual pulse, shortness of breath, dizziness, fainting, fever, significant muscle weakness
· significantly higher perceived effort or heart-rate at rest or during low intensity efforts
· inability to regularly complete or recover ‘normally’ from moderate or higher intensity sessions
· a persistent loss of technique, concentration and strength/power

4) musculoskeletal:
Some delayed onset muscle soreness (DOMS), and muscle and joint stiffness is normal when increasing or changing the nature of your training load, particularly after a ‘rest’ phase. Yet, be attentive to…

· sudden or acute muscle, tendon or joint pain that gets worse (likely a strain or sprain that will require R.I.C.E.R. and/or medical assessment)
· new or persistent pain, tenderness or swelling around joints, tendons and bones, and shooting nerve pain
· early morning and/or warm-up stiffness that becomes more persistent or painful
· asymmetrical pain – pain in one joint, or muscle group, on one side

Are these what you listen for (in relation to pain)?

Knowing when to listen is a key too...

Athletic Intelligence & Pain - listening to your body (b)

Athletic intelligence is essentially about changing , altering or adapting what you do to the context of training and/or competition. Pain is one thing that you either need to manage, or it will end up managing you...

Your body is in constant communication with itself. Much of the communication is tacit, silent. A plethora of biofeedback loops subconsciously maintain strict ranges within body systems. You have two major communication systems: nervous system, and endocrine-hormonal system. Each does it’s thing – in different time frames – to keep you going about your daily stuff, ensuring you respond efficiently and effectively during sessions, and adapt to training - that is, you get better as you accumulate training.

 Other parts of the communication network are explicit - louder. These signs usually tell you that something out of the ordinary is going down, and that you need to take note. If not, ill-health, injury, staleness, and loss of performance will visit.

Deciphering what these signs are, and what to do about them is the key to listening successfully to your body. The key signs to listen for are those related to pain.

Pain:

Simplified, there are two major types of pain. The first, usually felt in the skin, is described as acute pain, sharp pain, and electric pain. It’s felt quickly - fast pain.

The second, usually felt in the deeper tissues, is chronic, aching, throbbing, nauseous pain – usually slow-burning pain. It is usually associated with tissue destruction (or, injury) and can lead to prolonged pain, and suffering. It can occur in the skin and deeper tissues and organs.

 

Please, don’t confuse these with the pain and suffering associated with tragedy, loss and grief.

Similarly, don’t confuse them with the Self Imposed Discomfort (SID) of hard efforts, and racing. The discomfort of lactic acid, aching muscles, glycogen depletion, increased body temperature, dehydration, heavy breathing and high heart-rates and ‘perceptions of effort’ is self-imposed. They’re not pain for us to swim, cycle, padle and run through. They’re our own barriers – imposed by ability, capacity, training, experience, drive and intestinal fortitude.

What is pain to you? Do you know when to draw the line in the sand?

Next I'll outline "what to listen for", and "when to listen"...

Athletic Intelligence - listening to your body (a)

You're a runner, triathlete, cyclist, swimmer, paddler, adventure racer...you live and breathe the endurance lifestyle for one or a variety of reasons: participation, performance, perfection or podium and, in some senses, simply progress and pride.

The basics: you still need to train: run, swim, cycle, paddle, and even climb safely, speedily and economically, and ‘transition’ swiftly in races. Strength and mobility work and smart recovery strategies help too.

Smart Training – the Intelligent Athlete:

Smart training is understanding and applying the differences between hard training and training hard.  Hard training is easy - go out and smash yourself. Swim, cycle and run longer and faster. Rack up the numbers. Anyone can do it. It’s not smart, nor necessary.

Training hard is different. And better. It is understanding what you are training for in a given period of time and training to meet the aim and objectives of that phase, block, cycle, week or session. It is training with identifiable purpose, and necessary flexibility.

Realising when training hard needs to outshine hard training, and vice-versa, all athletes need to be able to change, alter or adapt their actions, movement or skills to the context of training, and competition.  I call this ability to sense and mobilise change, athletic intelligence.

Athletic Intelligence involves listening to your body too: knowing what to listen for when, and what to do or change when you hear something.

What do you listen for, and when? And what do you do about it?

The Sports Gene and Gifts...

Kids inherit all sorts from us: genetic gear and gifts; values, attitudes and beliefs

Ensure that those genes aren’t spoilt by…

DNA ≠ DNA (Do Not Aspire, or Do No Activity)

DNA ≠ DNB (Do Not Battle)

DNA ≠ DNC (Do Not Create, or Do Nothing Challenging)

DNA ≠ DND (Do Not Dream)

DNA ≠ DNE (Did Noble Excuses, or Did Not Encourage)

DNA ≠ DNF (Did Not Finish, or Did Nothing Fun)

DNA ≠ DNG (Did No Gymnastics)

DNA ≠ DNH (Did Not Handshake)

DNA ≠ DNI (Do Nothing Interesting)

DNA ≠ DNJ (Did Nameless Junk)

DNA ≠ DNK (Do Not Know)

DNA ≠ DNL (Did Not Learn)

DNA ≠ DNM (Does Not Mess-up)

DNA ≠ DNN (Do Nothing New)

DNA ≠ DNO (Disown Noble Ownership)

DNA ≠ DNP (Did Not PLAY)

DNA ≠ DNQ (Do Nothing Quick, or Quirky)

DNA ≠ DNR (Did No Running)

DNA ≠ DNS (Do No Skill-training)

DNA ≠ DNT (Did No Team-things)

DNA ≠ DNU (Did Nothing Uncertain)

DNA ≠ DNV (Did Nothing Venturous, or Virtuous)

DNA ≠ DNW (Do Nothing Wholeheartedly)

DNA ≠ DNX (Do Nightly X-box)

DNA ≠ DNY (Do Not Yearn)

DNA ≠ DNZ (Did Nothing Zany)

Let's ensure they can play, experiment, battle, dream, aspire, try and fail, fall and recover, yearn and learn, and work and create. They're not little adult athletes, they are the future. So, as our gift...let’s guide them to it with confidence and competence to approach and shape it…

Sathletes...

The more we learn, the more we realise there is to learn.
The more we know, the more we realise we don't know.

The more we train, the more we think we'll gain. 

I read. A lot. Maybe too much at times. I like to read in areas well beyond my interests, passion and expertise. It's one simple way of keeping me rounded and grounded.

I read books, articles, blogs and links via social networking sites - including Facebook and Twitter.
I even read my emails. And instruction booklets.


A while back, athletic development whiz Vern Gambetta (www.gambetta.com/‎)   introduced me to the wit and wisdom of philosophy and marketing king, Seth Godin (www.sethgodin.com/‎).

Seth writes good stuff. (As does Vern.)
Much of it, especially the principle/s behind his message, is applicable to us in our roles as coaches, athletes and runners. Like good training sessions it takes a little creativity -  moulding and shaping.

Watch for Sathlete stuff...gear from Seth for athletes, and you.

Be wary though...the athlete that sat too much became grounded, and more rounded!

8 Keys to Giving Hills a Hiding...

Just like runners, run training sessions come in all shapes and sizes. So do hills. To become a better, faster and more resilient runner or triathlete, learn to use hills to your advantage - in training (and racing).

Here are my 8 keys to making hills yours...

 1) run hills -  ‘avoidance is rarely a path to success’

 2) plan them – execute a 4-8 week block of hill-related training before your race-specific phase, then only a maintenance session once every 7/10/14 days. Juxtapose your cycle and/or other (leg) training; hill running helps it

 3) run by feel and heed Mother Nature’s lessons – leave the HRM and GPS at home
  

4) prepare your body – with a 2-6 week block of strength training beforehand (2 days/week); or, if you're a seasoned runner, with twice a week for 2 weeks of easier rolling hills or 5-6x100m hill stride(r)s 

 5) prepare your mind  - ‘run over hills, not up them’. See hills as opportunity, not obstacle; as a challenge, not dread; as character and strength building, not effort

6) mix it up  - vary the hills and terrain you run.  Don’t risk getting better at running that one and only hill at the expense of becoming a stronger, more complete runner-triathlete. Use: long mountain walks; cross-country, trail and rolling hills workouts of 45-90minutes; tempo long climbs of 30-45 minutes; solid climbs in intervals of 3-5 minutes; sand-dune efforts of 20-45secs; and, hill strides (70-85%) and sprints (>85%) of 8-15 seconds. Use appropriate sessions to meet the objectives of each phase of your plan.

7) watch the gradient: above 6-8% and you begin to climb, less and you can still run with good technique and form

8) learn and refine technique for running up, over and down hills, and for how running over a hill differs from climbing a hill

     There is nothing new about running hills: champions, improvers, and beginners have and will continue to use them. 

     The trick is in getting them to work for you...