Greetings Athletes!

Just a reminder that the next clinic is coming up:

“Best Way to a Healthy 10k” Clinic by Dr. William Beach of Tuckahoe Orthopedics
Tuesday, March 11th at St. Mary’s Hospital -  6-8pm
Space is limited. Please RSVP to timkatstone@aol.com or call 359-WELL to reserve a spot

We are officially over HALFWAY!   This Saturday, you will have completed 6 full weeks of training.  I feel compelled to send out an extra special congratulations to everyone who is actually waking up Saturday mornings, realizing non-ideal weather conditions (ie, cold temps), and STILL gearing up appropriately, and forging outside to knockout the workout.  It’s very easy go back to sleep.  So what makes some folks get out of bed, when they don’t “have to”, and others just blow it off? There are varied responses to that question, but commitment to the cause and bettering oneself, seem to rise to the top for me.  Athletes who resist the temptation to skip a workout reflects their investment, commitment and dedication to their goal.  Or, put a different way, digging deeper, and literally getting out of your comfort zone...  I’m actually glad we’ve had non-ideal weather.  It is very important that we workout in all types of weather.  It’s back to that EXPERIMENTATION concept. The more experimenting we do now, the more unknown variables we eliminate.  The more unknown variables we eliminate, the more confident and relaxed we are on race day.  I know it’s easier said than done, to begin your workout in less than ideal weather, but the hardest part is always the beginning of virtually any new thing.  Most would agree that once you get going, and provided you’re dressed appropriately and have been consistent with your workouts,- it isn’t that bad; even fun!  For the most part, warm weather will be regularly upon us soon, so get off that treadmill, and GET OUTSIDE!

A few tips/reminders about safety with regard to Sat. workouts... Please workout on the left side of the road facing traffic.  As best you can, please run/walk single file.  Remain acutely aware of the traffic.  A motorist may not be expecting to make a turn and be greeted by a 100 or more people!  PLEASE do not run/walk 3 or more abreast.  This is quite dangerous.  Please do not suddenly stop,-ie, to tie your shoe.  If you need to stop, make your way to the side.  Remember all of the folks behind you.  IPODS are acceptable but not recommended due to safety concerns,ie, coaches instructions, traffic sounds, etc.  If you spot a car behind you, or in front of you, yelling, “Car back, or car up” is a good and common safety alert for other participants.

Again, this coming Saturday we will be over halfway through this journey! That’s a big milestone.  Think back on your accomplishments.  Being consistent with your workouts is even more critical now, because the mileage is getting up there, and as a result, missing workouts will take a much more noticeable toll on your body.  You cannot let up now!  On the contrary...  This is when you need to roll your sleeves up even more, and dig even deeper for MOTIVATION, guts and determination!  This is the second half of the game folks!  This is when you pay even more attention to your body. This includes nutrition and rest. This is not the time you say to yourself, “Well I walked/ran the farthest ever last week, and I know I’m in much better shape than when I started, so I think I’ll kick back and relax for a few workouts-‘cause I deserve it!”  Not at all!  This is when you say, “Yes, I’ve done a phenomenal job so far, but I still have 5 weeks to go, and I have to finish strong!  I know I can become even more fit, so that I’m optimally prepared for this event!”  YOU MUST FIND WHAT IT TAKES TO FINISH THIS SECOND HALF STRONG!  Don’t allow fatigue and your mind to get the best of you.  Those two entities might be trying to pull you away from your goal.  You’ve got to fight!  In a word...PERSEVERE! 

MOTIVATION may start to wane, as the distances become longer.  Don’t get discouraged.  Be realistic about your expectations.  Workouts MAY become harder,-but not necessarily.  It’s realative to how consistent you’ve been.  Prepare yourself.  Keep in mind that it’s inspiring, important, and helpful to conquer personal goals along this fitness path. These can be perceived as sub-goals, or, goals within the context of the big goal,- and are very motivational.  Remember, these personal goals don’t have to be big.  We have a big enough goal coming on April 5th.  Depending on who you talk to, these sub-goals might be bigger than crossing that finish line.  That’s only for you to decide. 

Sub-goals (or short-term goals), such as... You’ve already lost a pound or two or more!  Maybe your diet has improved. Maybe you’ve discovered a muscle that you never knew was there.  Maybe your clothes fit a little looser.  Maybe you don’t feel as out of breath as when you started this endeavor.  Maybe you can finally talk during the middle of a workout because you’re in better shape.  Maybe you can climb stairs easier.  Maybe it has become easier to tackle that hill (or hills) in your neighborhood.  Maybe you finally got up that hill without stopping.  Maybe you’ve finished a distance running the entire way.  Maybe you’ve added some running to your walks without as much trouble as you thought.  Maybe you’ve finished any distance without stopping.  Maybe you’ve had that “break-through” workout!  Maybe you’ve helped a friend or family member accomplish one of their goals.  Maybe you’ve learned and applied something(s) about yourself you never knew.  Maybe you’ve discovered the beauty and benefits of working out with one or many people.  Or maybe you just flat out learned something, period!  Whatever the accomplishment or sub-goal,- these are to be recognized, applauded, and used for MOTIVATION throughout the second half of this process.  Thinking about April 5th alone might be too far away.  As you can see, this process can be (and is) much bigger, than training for a race.  It’s a life-changing event, an adjustment and a commitment.  Again, remind yourself how far you’ve come!

MAINTAINING FOCUS FROM HERE FORWARD, IS CRITICAL!  Call upon your extraordinary coaches for anything,-even motivation!

The “What to Expect Event Day” Clinics have also been scheduled:

I am looking forward to working out with the Powhatan YMCA Training Team this Saturday,-(my birthday!).

 

“The body does not want you to do this.  As you run(/walk), it tells you to stop but the mind must be strong. You need to try going too far with your body sometimes.  You must handle the pain with strategy.  It is not age.  It is not diet.  It is the will to succeed.”  ...Jaqueline Gareau—Boston Marathon Champion.

“We can’t all be heroes, because someone has to sit on the curb and clap as they go by.” .....Will Rogers

One of my absolute favorite quotes, and I’ll be repeating this one...(As you push through these longer miles, and visualize crossing that finish line, think about this...)  “THE MIRACLE ISN’T THAT I FINISHED, THE MIRACLE IS THAT I HAD THE COURAGE TO START.”  Love it...

STAY FOCUSED, REMAIN POSITIVE, DIG DEEP, TRAIN SMART, EXPERIMENT, ROLL UP YOUR SLEEVES, DON’T BE A “CURB-SITTER”!  YOUR HARD WORK HAS BEEN EXTRAORDINARY SO FAR!  LET’S NOT LET UP NOW!  REMEMBER HOW FAR YOU’VE COME!

Oh yeah, don’t forget 3 important words...HYDRATE! HYDRATE! HYDRATE!

BEST OF LUCK & HAVE FUN! :-)

Gotta’ run,

Danny (10ktrainingteamheadcoach@sportsbackers.org )