Hello Athletes!

 

One full week in the books! Congratulations!  Many people have already completed the longest distance of his/her life, and from the feedback I've received, by and large, Saturday's workout went off without a hitch!  Nice work athletes and coaches!

 

Completing the first week means a lot…  You have overcome an enormous personal hurdle by diving in headfirst, and you should now have a basic, outlined understanding of what this journey entails… By now, most athletes have realized (if you haven't, please be acutely aware of this) that this is a bona fide and legitimate commitment!   In order for someone to be true to this goal, personal sacrifices, schedule adjustments, family compromises, and overall lifestyle changes have to be implemented, for the successful attainment of this goal!!  You cannot "wing it" and still do well.  I mean that sincerely.  This is a serious endeavor with a fun process, so let's treat it as such.  That being said, my strong feeling is that a major component of this program (and fitness goals in general) has to do with CONSISTENCY! 

 

It is well documented that one's body responds best from exercise, if that exercise is CONSISTENT.  I cannot stress enough the importance of this.  When I say "responds", I basically mean that your body naturally adapts to the consistent demands being placed on it, generally yielding quicker and positive benefits/results. Those benefits may include (but are certainly not limited to)... increased cardio fitness, increased muscle tone, increased flexibility, weight loss, and so much more...

 

Now, I completely understand that getting on a regular schedule with these workouts is much easier said than done.  I'm well aware of life's important "stuff".  We all have it. You may want to  evaluate how much this program means to you, (i.e., priorities).  Try thinking about your workouts with a different perspective.   If you can view these workouts as something that can't be missed, rather than thinking, "I'll get it in when I can", you should have an easier time dialing in that consistency.  Many athletes treat their workouts as an important appointment that they cannot, and will not miss.  Consider thinking about your workouts as something you GET TO DO, rather than something you HAVE TO DO.  Working out is a luxury and a privilege.  Think about all the people that, due to physical limitations, cannot exercise.  Please push exercising up higher on your “to do” list.  Give it more value and meaning.  Arrange your life to facilitate the consistency of your workouts.  For instance, pack a workout bag the night before and put it in your car.  Then, workout just before, or right after work.  Don’t go home first.  You will be far less motivated to go workout if you go home right after work,-thinking you'll get back out; too many distractions, like food, t.v. and the couch!  Simply said, do what it takes to get in as many of the weekly workouts as you can, but don’t panic if you have to miss an occasional session…

 

In addition, your Saturday workouts are a culmination of your weekly mileage, and a reflection of those weekly workouts.  Most fitness professionals will agree that the Saturday (or weekend) workout is the most important workout, and usually the longest.  This workout reinforces (or pads) your base fitness level.  Don’t think of the two (weekly workouts & Saturday workout) as separate entities.  On the contrary, they are directly related, so if you're inconsistent with your weekly workouts, then you may have an overly challenging Saturday workout!  Also, please consider this… If you have the time, don’t put off your workouts.  If you "opt to workout tomorrow" for whatever reason (but could have worked out), and then something comes up, forcing you to not workout AGAIN, well now you're suddenly, unexpectedly, and perhaps frantically, even further behind.  You never know 100% how tomorrow is going to unfold so try your best to get that workout in.  The longer one waits in the course of a day to workout, the less likely it’s going to happen, because as the day grows older our plates generally become fuller. 

 

Finally…Think of this program as a pyramid that you’re slowly trying to build with wooden blocks.  The bottom layer (or, Saturday workouts) is the foundation, and hence the strongest and most important.  Each block thereafter (weekly workouts), relies on the one before it to add strength.  Sure, you could complete the pyramid with one or two blocks (workouts) missing, but with each successive “block” that you omit, you jeopardize the strength and integrity of the pyramid.  If you continue to omit “blocks” (workouts), then eventually the entire structure will most certainly come crashing down,- (i.e., harder workouts or possible injury).  Bottom line…Don’t miss workouts unless you have to.

 

Next Saturday, I look forward to working out with the John Rolfe YMCA Training Team!

 

Next week’s email will include a combined discussion on the importance of WARM-UP/COOL DOWN AND CROSS-TRAINING…

 

Remember,..." ALL THINGS ARE DIFFICULT BEFORE THEY ARE EASY!"  We don’t just suddenly wake up one morning, and we’re in great shape!  GOTTA’ WORK FOR IT!  Now, GET AFTER IT!

 

Also, try to..."KEEP YOUR MIND ON THE THINGS YOU WANT, AND OFF THE THINGS YOU DON'T WANT!"  Think of a horse with blinders.  Try to eliminate distractions and temptations to quit,-‘cuz they’re out there!

 

Oh yeah,… HYDRATE, HYDRATE, HYDRATE! (drink water J) –>Before, during, and after your workout!  Regardless of the temperature.

 

GOOD LUCK, STAY FOCUSED, STAY POSITIVE, & ESTABLISH CONSISTENCY!

 

Please let me or your coaches know if you need ANYTHING!  Now quit reading this, and go workout! :-)

 

HAVE FUN!

 

Danny Shea  10ktrainingteamheadcoach@sportsbackers.org