Your Handbrake On Success...

Like runners, success comes in many guises, shapes, and speed.

Many put down their success in running/endurance/athletics to performance – podium, result or improvement. Yet, many don’t start running/triathlon with the ambition to win, or place, or improve times. Their goals are often about health and fitness, and can be deeply personal. Their reasons to continue to run often differ. Ultimately, all runners – with consistent effort and regular running – improve. 

Improvement comes in many guises too:  in how easy a run or a hill or a given pace feels; how often a runner gets out the door;  how much easier it is to talk when running; learning stuff about their body, running & fitness; buying new workout, active-wear or training clothing and shoes with passion and pride; feeling more confident; losing weight; feeling better; recovering quicker, being less tired and less sore. All are qualitative markers of improving as a runner. 
And are distinctly yours too. 

The quantitative markers – going further, and going faster – are easier to measure. Yet, they are not for everyone, and soon fade as improvement is not linear, nor ongoing and forever. 
The strategies that worked for your first year or two will not work as effectively as you accumulate your running miles, experience and time. And, there will aways be someone faster and sleeker, with brighter and newer gear, who can run further easier.

Many consider "physical fitness” the most important aspect of improving. “Fitness” is an important part of performance. Ongoing performance improvement is as much about "mental fitness” and preparation as it is about the physical.

Many create (mental) barriers, challenges and road-blocks for themselves and train and run (and race) with the hand-brake on. 

You see it in their habits - movement, training, lifestyle and recovery habits; their body-language; you hear it in their self-talk, their out–talk, their words, their message; you sense it in their company, and around others. They often look back on what hey could’ve, should’ve or would’ve, yet didn’t. 

They can obsess about “can’t”, when they really mean “won’t”, “didn’t” when they mean “wouldn’t".

They continue to do what they've always done, yet wonder why they don't improve.
A strength becomes a weakness.

They've become their own greatest barrier to success.

Ask yourself: “how do I think and talk about myself as a runner/triathlete/athlete?”, “how do I think and talk about training and racing?”, “do I think and talk about problems, barriers, weakness and the past, or do I think, talk and act about them as opportunities and paths to improve?”, “am I a I can’t’ or ‘I won’t’ or ‘I haven’t, but will’ thinker?”

Are my thoughts and words destructive or constructive, reflexive or reflective, reactive or proactive?

Do I do (train, race, recover) and say and think the same things, yet expect different results?

Your actions  - your habits of movement, your habits of mind, and your habits of, at and about training – will determine what (if anything) you do about those answers, and your future success.

Go. Think better. Talk better.

Take the handbrake off.

Run better.

Succeed.

Success As A Runner...

Success as a runner – like runners – comes in many shapes, sizes and speeds. 

Some measure success by speed or pace; others by distance; some measure it by comparisons; some, more importantly, by their own progress. Some measure their success by numbers, data and gadgets; some by feel, perception and sense. 

Some measure success by finishing medals, places and results; others by having the courage to begin.

Some perceive success as survival; others longevity, or performance.

The runner young in years often sees success through comparison to others; to those wiser it comes through self reflection and introspection. Numbers can lie. The mirror does not.

To some the success appears to come by, through and with others. 

Ultimately, your success as a runner comes from you - your expectations, your choices and, most importantly, your actions. 

How much of that success you experience, and others see, is your ultimate running journey.

Inner space

Running takes us here,
And takes us there;

It opens doors,
And makes us aware.

To some it's joy,
Even escape;
Some find it a ploy,
To wear a cape.

It may be a trail,
A track, road or path;
For all alike,
A journey you craft.

It can take you away,
A smile upon a face;
Bring you back,
From a far away place.

It can be quiet,
Running your forward pace;
Lest we forget,
All find peace,
Running...
The Inner Space.

I've GOT the formula to success...

I've been around running a long time.

Although I ran and ran as a kid - sometimes away from things, other times to things - I remember the day, place and time I officially became a runner. That was 32 years and some 835,000 kms ago.

I've learnt a few things in that time - read, listened too, heard, seen, attempted, tried, discarded, remembered, reworked, remodelled, reshaped, retried, and nearly retired. I still learn.

The formula to success in running is something I have always chased, and will continue to do. Not so much for myself, yet for others: those beginning or re-starting, those looking to get better - to go faster and further with more ease; for the experienced and the pros; for those returning from ill-health, for those wanting to prevent and/or come back from injury; and those I coach, mentor and consult.

And, for those prepared to listen, and act -  to learn quickly from what has taken me nearly a life-time to come to know, understand, value, deconstruct and reconstruct, contextualise and apply.

Until this morning, in reviewing some old coaching notes of mine, I'd thought that the formula to success in running was easy, simple, yet not complete.  I call it the GOT formula

• Get Out, Train
• Get Out There - now, wind, rain, hills, snow, sand, heat
• Go Often, Training
• Get Off The couch
• Get Over iT

You GET the idea, right?

Well, how about this then? From The Wingate Institute for Physical Education and Sport, the proceedings of an International Seminar on the Art & Science of Coaching (December 1979)...

 To those who do have "the answer" or "the formula" good luck to you.  I'm still working on it, and have GOT to get back to it!

The power of running...

Running opens up the world of possibility, and windows of opportunity.
It can teach you many things.  And, when you're open to running's lessons, you will learn many things.

Write to me! I'd like to hear what you've learnt from running...
paul@pfad.com.au

I've learnt and continue to learn much from running, 'P' things:

• the value in planning and purpose - with flexibility
• guidance from programming and prioritising - focus
• the logistics of practicality and practicability
• the nature of practise, and practice
• the complexity and perplexity of potential
• the perspective of balancing ambition, ability & action
• the principles of preparation, prevention and proximity (or, timing)
• the strength in progression, and (appropriate) placement
• the nature of people, personality, power & politics
• an insight to professionalism
• the prudence of Mother Nature & her brother, Time
• a better understanding of Paul

Most intriguing of all, through running I have learnt about the power in patience and persistence.
Sometimes the power is in pushing and probing (limits), other times it's about pacing.

Here, there, everywhere...

A tourist out for a run around Melbourne's Tan track and I got talking yesterday. As you do. He asked me where to you go to run here?" i shared some obvious locales. I got thinking about it later...

'Tis Not Where You Go To Run, Yet Where The Run Takes You:

It takes me to the middle,
It takes me to the edge;
It takes me places,
Only running can pledge.

It takes me here,
And takes me there,
It takes me many places;
Over here, over there.

It closes doors,
Opens some too;
It leaves some ajar,
As only running can do.

It takes me here,
And takes me there;
It takes me new & old places,
It takes me wherever I dare.

It takes me places past and lost,
Places where I reconnect;
Places I’ve been,
And places I’ve dreamt;
And those unthought of yet.

It takes me here,
And takes me there;
It takes me home,
And everywhere.

It takes me up,
And brings me down;
It brings me closer,
And sometimes far,
Out of town and all-around.

It takes me here,
And takes me there;
Places curious and curiouser,
Heart, legs and mind working;
And places to share.

It takes me places,
I wish to never end;
It takes me places,
Known and shared,
Mysterious, magic and mythic,
The run – a friend.

The Secret to Better Running...

Thirty-two years and 835,000+kms of running, and 25 years of coaching I've learnt a few things.
And, I' still learning; the more you learn the more you realise there is to learn.
I could say I know a thing or two.

I've even learnt a secret or two. Yet do they remain secrets if I tell you? Maybe, maybe not.

There is a secret to becoming a better runner.
It may be a secret you already know.
It may not.


For you, I've compiled over 300 ways to become a better runner. Here...distilled into nine:

1. better training - better progressions, better variety, better pacing
2. better 'smarts' - better strategies, better reviews, better habits, better knowledge
3. better competing (and racing) - better awareness, better strategies, better execution, better fight
4. better plans - better long-term perspective, better structure, better flexibility, less short-cuts
5. better movement: better mechanics, better technique, better form
6. better balance - better life-balance, better balance of all training components, better load & recovery balance
7. better culture: better awareness, better leadership, less following, better fad-detection
8. better coaching - better relationship, better communication, better lesson-learning
9. better self 

Which strikes you the most? Which can you best become better at?

Whichever you choose, there it is -  your secret.   And that's mine, shared with you.

The secret to better running and becoming a better runner is better choices.

But you knew that, right!
Not knowing what you don't know smarts, as does realising that you already know what you wanted to know.

Running relationships

In June (after reading 'Kings of the Road – how Frank Shorter, Bill Rodgers, and Alberto Salazar made running go boom') I suggested to a friend of mine about sharing his story.

He replied, indicating that he thought he didn't really have a story to tell or an audience.

Of course, I disagreed - he's been around running (and writing) for 50-odd years.

I thought long and hard about his reply, and mine. I offered this... 

Running is about relationships: 

• the relationship between a runner and others: those around, beside, alongside and occasionally against him or her - racers, runners, contemplators, gonners, and non-runners

• the relationship between a runner and Mother Nature: amongst hills, rain, humidity, wind, sand, snow, mud, grass, cold and heat, and amongst plants, bugs and furry critters, the runner can be any or all of explorer, thespian, wanderer, apprentice, artisan, master, sage and oracle - having eyes for and of the future.

• the relationship  amongst self: muscle, mind, mettle, and soul and spirit

• the relationship between runner and person: himself, pride, ego and super ego

•  the relationship between science and art: physics, physiology and psychology, and mystery, marvel and magic

• the relationship between sharing and shared

• the relationship between goals, determination, work and pride, sacrifice and dedication; even, for some, obbsession and addiction

• the relationship between energy, effort and economy

• the relationship between persistence, patience and power 

• the relationship between going out and about and starting and finishing in the same spot – going somewhere, everywhere, yet nowhere 

• the relationship between a runner's deep history, his now, and a possible future - a future dreamt, and a future possible 

• the relationship between success and failure: slipping, falling and getting up and going again - and again

• the relationship between winning and losing, and realising that they're not about first and last place - but, rather, the power of persistence and patience

• and, ultimately, their relationship with the toughest race of all – the race against oneself. Other competitors, times and places matter not in the finish. The race against, and ultimately for oneself is the race we all strive to win. Only through trusting oneself to test one's limits and having the courage to succeed can we all be winners.

Given your own running success, the journey you shared as running grew through the 60s, 70s and 80s, and the relationships you have forged and formed directly with and through running, and through your writings, you do have a story to tell.

The relationship(s) all runners have with running and what it offers, promises and provides is a story you can tell and, in many ways, is everyone's story. 

If you were to tell your story of running what would it be?

Becoming a runner - thoughts on getting going

Running is the world’s best form of exercise and boasts millions of participants worldwide.

The beauty of running is its simplicity – it can be done just about anywhere by anyone anytime, and at little expense.

Running builds fitness, increases health, promotes a healthy body, improves your state of mind, and makes you more energetic & productive. But this you've probably already heard, read or know.

Running also has the power to rewire your brain, and change your life…setting you on a path, or trail, beyond what you’ve dreamt possible.

So running is a good thing. Starting running can be a challenge: energy, time, past experience, perceptions. Here are some thoughts to color those perceptions...

Become a runner…

Becoming a runner… is about making the decision to start, and letting your feet to the talking and take you on a journey to the future. It isn’t about what you have or haven’t done in the past, nor what you do now.

Becoming a runner… is about moving forward - one foot after the after, step-by-step, breath-by-breath. It’s not about what gear you’ve got, how you look, nor how far or how fast you go.

Becoming a runner… is about doing what you can when you can, and juggling running as a new part of your life – as small or as big as you let it. It isn’t about the ability to focus on a single thing, nor to pretend that the inevitable distractions (and disappointments) of life don’t trip you up.

Becoming a runner... is about getting out the door and, yes, making some effort and taking some time - only to have that energy and quality-time come back more-fold. It’s not about blood, sweat, tears and puking, and reaching the depths of your capacity.

Becoming a runner... is about some is better than none. It isn’t about committing endless hours, running everyday of the week, nor having to keep up with anyone.

To become a runner … you only need the desire to start, a little fire in the belly, and a willingness to share a journey with, alongside, amongst and, and maybe later, against others.

Become a runner. Start running!

6 Keys to Successful New Year Resolutions

A New Year is here. It may be time for a change. Or, time to freshen up. Perhaps try something new. Make some New Year’s resolutions, and follow these keys to improve your ‘stickability’ through 2013.

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.
2. Make a Plan: Hope is good thing when it’s in your heart, but can be tough if you’re blinded by it. Habits and routines are at the root 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 ways to reinforce new habits when working to break the cycle of past habits. Try a new outlook and new approach to an old resolution. Craziness is often said to be trying to get the same 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.
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 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.
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.”

Matt Fitzgerald's Iron War - the BIGgest race

Matt Fitzgerald’s Iron War is a terrific book, a great story, and a prologue of man all in one.

It’s the story of a BIG race in more ways than one.

Iron War is a book that Matt poured his heart and soul into to tell a story. In that sense it is a book by a man.  The story is about two men and a race - a storyline built over many years, thousands of kilometres, and countless emotions, and culminated in the Hawaii Ironman Triathlon Championship in 1989. In this sense it is a story of two competitors and one intuitive, defining moment. Ultimately, Iron War portrays the journey of man – in a world that is becoming smaller and smaller, yet less communicative – how collective and individual meaning can be sought through athletic and endurance endeavours.

Matt’s relationship with writing and his dad, and fitness, running and triathlons has a long and impressive history. Matt uses his skills and a variety of resources – personal interviews and conversations, magazine articles, books, and radio and television productions – to put you in the shoes of two of triathlon forefathers and champions as they develop as athletes and mature into men.

Iron War covers the history and development of triathlon – and it’s movers and shakers – in detail I’ve neither seen nor heard elsewhere. Matt put’s to rest some of the myths regarding the inaugural Ironman triathlon, highlights the evolution of the USTS through, firstly, San Diego, and how though these, the popularity, marketing and organization of triathlon events sowed the seeds for what is now a worldwide recreational and competitive phenomenon.

Matt artfully tells the story of Iron War’s two protagonists – Dave ‘The Man’ Scott, and Mark ‘Grip’ Allen. He dives into their history and their relationships. He highlights their sporting achievements and personal journeys, and how they bring each man to a single, defining moment 2 miles from the finish line. He follows Scott, through a childhood of racing buses to school by bike and on foot, through an adolescence of swimming, water-polo and weight training, on a continual quest to discover his physical, mental and emotional limits – limits tested at all extremes. Scott’s challenge was much about Nature, and the gifts given to us by Mother Nature and her brother, Time.

Allen’s upbringing is followed as closely, nearly draft-legal. Self-doubt, a crucifying painful inner-voice, and a father that had next to no interest in nor intimate relationship with, accompanied Allen through a journey of continually seeking approval (and proof to himself). From dog-paddling across a diving-board pool, to regularly choking as a competitive teenage swimmer the lad discovered that he could run. Lifeguard events, and a burgeoning interest into the spiritual side of life and living, proved to be Allen’s springboard into triathlon.  Allen’s journey was much to do with Nurture, and how attitudes, values and behaviors are inherited as strongly as slow twitch muscle fibres, efficient lungs and a huge heart.

The human heart is many things – an organ, a metaphor, a pump, a charm, a pin cushion, a house, a rose, a gift, and a start and finish line. It sinks, it flutters, it beats, it rocks, it grows, it bleeds, it hurts, it loves , it starts. And stops. It can be given away and accepted; it can be trained and rested, it can be transplanted and nurtured; and, it can be driven. And broken.

Matt Fitzgerald expertly and effortlessly takes us on the journey of  Scott and Allen as they compete against and with each other, compete against others and against themselves in what has been described as the greatest Triathlon (race) ever. He highlights the build-up to the race with grace and the excitable anxiety we competitors encounter pre-race.

And, beyond a start befuddled by the governor of Hawaii, Matt takes us stroke-by-stroke, mile-by-mile , and stride-by-stride  - in near-40C heat among the lava fields of Kona, up out of the town of Kailua-Kona and back, through a defining  moment of intuition and fortitude.

Matt superbly places you there, and in the race. You’re there as spectator and support crew. You’re there as an interested on-looker, and as a competitor. You’re there as reporter, and reader. You’re there as Scott. And you’re there as Allen. You’re wondering what they’re wondering; your wondering what he’s wondering; and you’re wondering what you may.

And, in an indescribable moment of  “feel” – that great human trait – one triathlete leaves the other behind. And leads him to the finish live. One journey to the finish-line is first, yet not finished. The other journey, second, is still unfulfilled.

For a decade Scott and Allen owned the Hawaii Ironman. Each owned his destiny on that day, and beyond. Matt Fitzgerald may not own the story of Iron War, yet he told it the way all good stories should be told: with adventure, and with heart.

Buy a copy of Matt Fitzgerald’s Iron War, take the adventure. And listen to your heart.  Challenging ourselves as people, and as (tri)athletes, in seeking clarity and understanding – even if through a ‘culture of pain’ - is everyman’s war, and perhaps, ultimately, the BIGgest race.

The Line...

It's that time of year.

It's Christmas. Christmas means different things to different people, for different reasons.

For some, it's the storm before the calm of a New Year; it can be the license to let your hair down and your stomach out before starting over; or, even the mayhem before drawing a line in the sand.




That line comes in different forms. It too means different things to different people.
It can be about:

• stating a point beyond which you will not go
• indicating a point where you've had enough (draw 'the line')
• highlighting a time when you're about to change direction, take a different tact; to change
• to highlight something new, bold and adventurous (to put in on 'the line')
• emphasising a point where any further effort is unproductive (end of 'the line')

Yet, I'm not sure if 'the line' really holds it's worth in gold, or sand. It's too easy to forego 'the line' as we frame it for ourselves, or others. While pausing from a cycle (sorry!) beachside this morning I saw a young boy, no more than 4 or 5 years old, drag a stick along the beach. He drew an impressive line: straight, and long. He called to his mum, "Mum, stop. Look!" He jumped from side-to-side over the line, then ran back to the start and did it all again. And again.

His line ended, yet was never-ending. Well, at least until mum got bored and needed her coffee. It was easy for him to make or profess his line in the sand. It was just as easy to step over it, and continue on his merry way.

As we come into the festive season, and the trimmings and trappings and turkeys of Christmas are bypassed for the resolutions of the New Year, what form will your line take?

      Will it be one of action, or of action stopped? 

Will it be one of drive or determination or passion?

Perhaps it will be another case of the never-ending line that fades into the distance, one defined by many and followed by many more? Will you do it because others have, or not do it because other's haven't? Will you follow this line and start again next year, and the year after? And the one after that, again?

Will your line in the sand truly mark a new beginning, or a new ending?

Or, will you - a day, a week, a minor set-back, a month, an injury later - step over your line and wander, walk or run on, back to your old path? And wonder why? 

You may not. But the running gods will.

Be wary, and toe that line!

Programs 201: Good stuff...

It's happened again.


A coach cut-and-paste a program from the internet over the weekend. He asked, "Is this a good program, Fordy. Could I use it?"


"Of course", I replied, "you could use it!"
More to the point, simply by using it because you can doesn't mean it is good. So...I had him think about if he 'should' use it. Very different question.


Back to what makes a "good" program. You may recall that what a program is depends upon your perspective, experience and, importantly, your expectations. Therefore, your judgement of "good" (or not) depends upon who you are, your running and training (and injury) background, your running capacity, what you know or have experienced, what you value, your lifestyle, and what you're aiming for, at the least.

It depends upon your context, and how you go about framing your view of a program.  The coach had began to frame the program in terms of accessibility, clarity, and presentation. All understandable given the practical and practicable nature of us coaching-types. But....no context.

Helping the coach appreciate what he'd found in a more relevant context, I explained the three fundamental elements of a program (1) it's a journey - a planned, reflective, reactive, respectful, and robust trip; (2) as a journey it has a destination; it considers your/team's current situation; and, considers your/team's past; (3) it must be planned - providing direction and based upon fundamental training principles.

The program he found had no reference to his larger sport's program nor was it directly relevant to the athletes he coached. Knowing what existed, it couldn't have been relevant to the elements or outcomes of his program. It wasn't a journey for him to take, yet simply a snap-shot of part of someone else's journey. It had taken no stock of the past, current and future situation of his athletes.

He got it! He needed to plan his program from the bigger perspective first: at 5, 3 and 1 year levels. He had to consider and map out what his juniors (12-13yo) and seniors (17-18yo) were to achieve as young people, as athletes, as runners. Then consider the backgrounds of his athletes, the resources he'd have, and what time frames were available.

Once he knew where he was going, who was likely to take the journey with him, and what resources he had...he could construct a program. Implementing it, and reviewing it against objectives and criteria over time, would bring it to life. And, a planned, living, breathing and effective program is a "good" program.

A "good" program is not one to cut, copy and paste. It is one to plan, implement, individualise, review and re-work...all with the destination in mind. It is all of smart, knowledgeable and wise.

Nor is a "good" program a simple routine of increasing distance, repetition numbers and speed, and reducing rest periods.

Dependent upon why you run and what you're aiming for, a "good" program is determined solely by meeting the objectives it sets out to achieve for you. It is likely to require you to complete a developmental sequence of progressive and varied sessions and activities relevant to you, your capacity, and the demands of your event. This developmental sequence will be based upon the creative or artistic application of scientific training principles over time.

Yet, you can have the most scientific based, most comprehensively thought out and planned, intricately detailed, varied, colourful and expensive program in the world yet, if you are unable to follow it, don't like it, give up on it, get injured through it, or it is too hard, too easy, or too boring for you, then it isn't worth the little bit of cyberspace you cut-and-paste it from.

Of course...it's 'no good' if it doesn't work for you.    Don't let that happen...again.

Programs 101

"Do you know where I can find a good program for...?"
"Can you help me with a good program for...?"
"Is ABC a good program...?"

Ring-a-bell? They do to me. I get asked them almost everyday. Feeling cheeky I could reply, "Possibly", "Sure", and "Maybe", respectively. Those who know me recognise my wry grin.

They're interesting questions for two reasons. Firstly, no-one really wants a 'bad' or 'mediocre' program, do they? They want a "good" program. Secondly, what is a program?


What a program is depends upon your perspective, experience and, importantly, your expectations.


To some a program is having a weekly routine; to others, its a chapter or page from a magazine, a journal, a blog, a website or  a book; to some, it's a series of sessions repeated on a weekly (or thereabouts) basis; to many, it's a series of sessions that require them to go further, or faster, or run hills etc; some even consider it getting a tweet or email or SMS from their coach that outlines the daily session/s to complete; a few would consider it going out and training according to how they feel.

None of these 'definitions' or 'types' of programs are necessarily right or wrong. It depends upon how you look at them, and what you were expecting. It depends upon your context, and how you go about framing your view of a program.  (I return to 'context' and 'framing' another day).

To me a program has a number of fundamental or basic elements.

Firstly, a program is a journey. This journey is all of planned, reflective (is revised over time), reactive (or flexible, catering for 'stuff that happens'), respectful (individualised or customised), and robust (includes a range of elements).

A program is not a routine or schedule to be blindly followed or adhered to...it is a living, ongoing entity.

Secondly, like a journey your program has three parts: (1) a destination - your finish point, where you want to end-up, your aim or ultimate outcome; (2) it takes stock of your current position - where you're at, what your'e currently doing, and what you think you need to do; and, (3) it also considers your past - where you've been, what you've done, what worked and what didn't, and what you've learnt.

A program is not a schedule of sessions that you're given, or have been taken from a source, that aren't adapted to you and your context.

Thirdly, a program must be planned. This planning gives you direction. It respects where you've been, has considered where you're at, and points you in the direction of your destination. It provides guidelines. It highlights complementary elements to assist you in 'staying on track'. It highlights progressions and milestones in a descriptive and, sometimes, quantitative sense.

Each of these are based upon the demands of your event, and your capacity to progress to meeting these demands.

A program is not a serious of random sessions; it is not a routine of sessions completed a little further and/or faster each week; it is not a compilation of daily or weekly emails or posts or tweets or SMSs.

Finally, a program is based upon fundamental principles of training: individuality, specificity, adherence, progression, overload, recovery, variety - all based upon science, knowledge and 'known stuff', yet applied, combined, mixed, brewed or created with the deft wisdom of an artist.

Programs come in all shapes and sizes. They also come with various degrees of professionalism, effectiveness, and price-tag$.

An "effective" program for you, ultimately, is based around you and your progress toward the goal/s you wish to achieve. Where you start, how you get there, and how you manage the road-blocks, detours, road-works and accidents along the way - the journey - is the special aspect of your program. It is the "good" in a good program.


A program is your journey.

How does your current program stack up?
Alarm bells?