Just because you aren't running doesn't mean that you aren't improving. Improvement happens when you're on and off training. You take steps no matter what you are doing, whether you are training or not. When I was driving home for 4.5 hours, it's very important for me to keep myself upright. Poor posture over time makes a difference in your body, and because of that, whether you are on or off training, it's important that you keep yourself in check by being in a good posture at all times.
Whether you are training or not, you're still taking steps. Take care of what you do in your every day life, because that in itself is training for your competitions, your goals. If you don't take care of what you do in your every day life, then you might be further from your goal than before. Make sure that your life coincides with your goals and take steps to work on taking care of yourself, so that at every moment, you would be able to work towards your goals.
Saturday, July 7, 2012
Friday, July 6, 2012
Comparing Yourself to Others
I've always been taught to not compare myself to others, because that can limit your way of thinking. Although it's true in some cases, it isn't for all. Comparing yourself to other people can hinder your growth in many ways.
I have heard the expression 'big fish in a small pond' and that can work against you. When you're the biggest fish in the pond, you won't be as motivated to grow even more. Even if you don't compare yourself with others, you won't be as inclined to take steps to become 'better'. Fortunately, this world is vast with the number of people, and for people such as I, I see that there are still a lot of people that are better than me at running. I look at the Olympic athletes that are competing this year in London, and compare myself to them. I look at the ultra-distance runners that compete as a sponsored athlete for different organizations, and I see where I'm at compared to them. I see that compared to both of them, I'm still nowhere close, that I need to keep on climbing.
You don't go up mountains riding an escalator. It takes steps to climb up and conquer it. I take each individual that is faster than me as a step. Through my training, I start beating the people that used to be above me because I'm training with a reason to go past that step. To me, being the fastest long distance runner in the city isn't worth anything compared to the fastest long distance runner in the state or the country. As I become the big fish in the small pond, I 'enlarge' my pond and take the challenge to the next level. After reaching a certain point, because I compare myself to the others in the pond, I grow, and once again, 'enlarge' the pond.
Comparing myself to others in this way has always encouraged me to go further and go beyond my limits. When you look at comparing as a competition, it becomes a healthier sort of comparison, an encouragement. Looking at those Olympic athletes and professional ultra-distance runners, it encourages me to chase after them and reach for my goals. I can always look at them and compare myself to them and see that I can improve and get better, that all I need to do was to continuously take steps.
Let's use comparison to help you improve and reach towards your goals.
Thursday, July 5, 2012
Staying in Shape
Breaks are important. It helps you recover. It gives you time to relax. However, if the break keeps going on and on, it changes from 'break' to 'everyday life' and forces you out of your usual habit. There are days that I don't run, or do some sort of exercise, and there are days that I jog. Both can be some sort of breaks, but the jogs helps keep my body in top condition. When you want to stay in shape so that you can compete in long distance running, your breaks end up being easy runs. In order for me to stay in good condition, I need to be at a point where my muscles are continually being used so that my breaks keeps me at where I left off.
Just like with debt, your ultimate goal is to pay it off. However, there are times when money is short. Every month, you've been paying back and lessening your debt, but the one month where you need the 'break' you may just pay that interest in order to make sure you won't owe more money. This would mean that you won't backslide... but you won't go forward. It keeps you at where you were. Is this an ideal scenario? No. But is this better than the other choice? Yes. In whatever we do, be it running or finance, we come to a point where we realize that breaks are only good up to a certain point. Once we go beyond that point, we start to backslide and go away from our goal. In order to prevent that, you need a foolproof plan to make sure to continue.
The plan to staying in shape is to make sure that your breaks are not just breaks where you do nothing, but instead a time where you'll do a few activities that will keep your body moving. Our bodies are amazing and can adapt to so many things. In continuously running every day, our body adapts and gets used to running because it's our lifestyle. Eventually, running 5 miles becomes a lifestyle and our body gets used to that. As for me, today, I ran 5.46 miles in 42:21, an average of a 7:45 min/mile. Not a fast pace, but at the same time, not necessarily a slow pace either. When you get to that point, compared to the 'you' before, you can go out faster and last longer because your body is already used to it. Our lifestyle definitely helps us staying in shape, as does us taking a different view on what a break is. When a break becomes running a couple miles a day, then we are certain that we are in shape. We adapt, and our views on what a break is changes, and our lifestyle changes.
Your body is like a cup with a small hole. Keep on putting things in it, no matter how small the amount.
Just like with debt, your ultimate goal is to pay it off. However, there are times when money is short. Every month, you've been paying back and lessening your debt, but the one month where you need the 'break' you may just pay that interest in order to make sure you won't owe more money. This would mean that you won't backslide... but you won't go forward. It keeps you at where you were. Is this an ideal scenario? No. But is this better than the other choice? Yes. In whatever we do, be it running or finance, we come to a point where we realize that breaks are only good up to a certain point. Once we go beyond that point, we start to backslide and go away from our goal. In order to prevent that, you need a foolproof plan to make sure to continue.
The plan to staying in shape is to make sure that your breaks are not just breaks where you do nothing, but instead a time where you'll do a few activities that will keep your body moving. Our bodies are amazing and can adapt to so many things. In continuously running every day, our body adapts and gets used to running because it's our lifestyle. Eventually, running 5 miles becomes a lifestyle and our body gets used to that. As for me, today, I ran 5.46 miles in 42:21, an average of a 7:45 min/mile. Not a fast pace, but at the same time, not necessarily a slow pace either. When you get to that point, compared to the 'you' before, you can go out faster and last longer because your body is already used to it. Our lifestyle definitely helps us staying in shape, as does us taking a different view on what a break is. When a break becomes running a couple miles a day, then we are certain that we are in shape. We adapt, and our views on what a break is changes, and our lifestyle changes.
Your body is like a cup with a small hole. Keep on putting things in it, no matter how small the amount.
Wednesday, July 4, 2012
Resisting Temptation
Today, I planned on going for a long run. I woke up in the morning and after a cup of ice cold water, I went out. I felt pretty good, and I knew that today would be an amazing day. I had to make sure, however, that it was a long and easy run. This meant that I wouldn't run hard, and I wouldn't run too long.
After running about three miles, a runner passed me. Immediately, my competitive side flared up and I started running faster. After a few seconds, I realized what I was doing and stopped myself. I slowed down and relaxed, once again focusing on form rather than speed. It's hard for me to treat each run differently and run hard on only a few and easy on the others. What I needed in order to do that was complete control over myself and what I needed to do. I managed to run 8.69 miles in 1:09:19, an average of 7:58 min/mile.
Today, I also visited my grandparents, who immediately gave me different drink options, as well as snack options. In my home, it's easy to eat healthy because that's the only thing that's available. However, this was new territory and I was caught in a trap. I managed to politely decline their offer, and they accepted the fact that I was an intense runner and needed to do my best to perform at my best.
When you have a goal ahead of you, no matter what kind of temptations comes your way, you can easily overcome it. When you get a surprise attack from temptation, it becomes a lot more easier to resist and overcome because your goal is that strongly ingrained in your mind.
Keep your eyes on the goal and you will resist temptation.
After running about three miles, a runner passed me. Immediately, my competitive side flared up and I started running faster. After a few seconds, I realized what I was doing and stopped myself. I slowed down and relaxed, once again focusing on form rather than speed. It's hard for me to treat each run differently and run hard on only a few and easy on the others. What I needed in order to do that was complete control over myself and what I needed to do. I managed to run 8.69 miles in 1:09:19, an average of 7:58 min/mile.
Today, I also visited my grandparents, who immediately gave me different drink options, as well as snack options. In my home, it's easy to eat healthy because that's the only thing that's available. However, this was new territory and I was caught in a trap. I managed to politely decline their offer, and they accepted the fact that I was an intense runner and needed to do my best to perform at my best.
When you have a goal ahead of you, no matter what kind of temptations comes your way, you can easily overcome it. When you get a surprise attack from temptation, it becomes a lot more easier to resist and overcome because your goal is that strongly ingrained in your mind.
Keep your eyes on the goal and you will resist temptation.
Tuesday, July 3, 2012
Visualization
Why is it important to be able to visualize? When you visualize your goal, you have a mental image on what your goal looks like. You piece it together in order to recreate that goal and make it a reality.
When you visualize your goal, you can see not only the final product, but also the process that gets you to that. When you can put a mental picture in front of you, you aren't just dreaming about it, but instead, actively pursuing it. When you are actively pursuing it with your mind, you visualize the intricate details that sum up the goal. As I visualize my own body and goals, I look at the different muscles that are on my body and see how each should be shaped; the strength, size, and flexibility of each muscle that is in my body, as well as how I perform. I can see the effortless movement as I run, how my whole body moves in one fluid motion as I take each step, running long distances with a fast pace. I can see how my legs are moving, how my arms are moving... how everything works together to propel me forward.
When you make goals, it's important that you're able to visualize what your goal is, because the more you visualize, the better chance you have of attaining that goal. If your goal is hazy and isn't too specific, you won't be able to have a path to follow or a goal to reach because you're not sure what it is. However, the more you can visualize your goal and the more details you can see, the quality of the journey goes up significantly, as does your pace towards your goal.
Visualization helps individuals reach the next level.
When you visualize your goal, you can see not only the final product, but also the process that gets you to that. When you can put a mental picture in front of you, you aren't just dreaming about it, but instead, actively pursuing it. When you are actively pursuing it with your mind, you visualize the intricate details that sum up the goal. As I visualize my own body and goals, I look at the different muscles that are on my body and see how each should be shaped; the strength, size, and flexibility of each muscle that is in my body, as well as how I perform. I can see the effortless movement as I run, how my whole body moves in one fluid motion as I take each step, running long distances with a fast pace. I can see how my legs are moving, how my arms are moving... how everything works together to propel me forward.
When you make goals, it's important that you're able to visualize what your goal is, because the more you visualize, the better chance you have of attaining that goal. If your goal is hazy and isn't too specific, you won't be able to have a path to follow or a goal to reach because you're not sure what it is. However, the more you can visualize your goal and the more details you can see, the quality of the journey goes up significantly, as does your pace towards your goal.
Visualization helps individuals reach the next level.
Monday, July 2, 2012
Pulling Yourself Off the Couch
Today was one of those lazy days where you didn't really wanna do anything except lay around and watch tv and play games... maybe get on facebook and talk with friends. I just didn't really want to do anything. I was going to run in the morning but I decided that laying around would be a better choice for me.
When you're in a comfortable place, you don't want to change anything. You're feeling good, so why do something else that's going to make you sweaty and gross, using energy and having to work?
Necessity drives us forward and helps us DO things. However, we can only title something as necessity only if we deem it worthy. Is it necessary for me to get up off the couch and go work out at the gym? Not really. I don't think it'll make THAT much of a difference. One day doesn't make my life go down the drain. One day doesn't make a huge difference that is detrimental and will ruin me. These are the thoughts that usually go in my head... until one final thought comes through:
If I don't do exercise today, will it help or hinder me from my plan and my goals?
When I ask myself this question, I need to answer 100% truthfully. Being truthful to yourself is really important because you don't want to make decisions that you will regret. When that question comes up... it either makes me get up off the couch and do something... or makes me enjoy laying around because I needed that break.
Either way, the important thing is that in getting off that couch, you need to ask yourself if what you're doing is what you should be doing in order to help you achieve your goals... and answer truthfully.
Getting off the couch isn't something simple. It takes guts to be truthful to yourself and getting off and doing what you should be doing. Today, after I pulled myself off the couch, I went to the gym, did 12 pull ups, 30 push ups, and ran two half miles on the treadmill, going faster than what I'm used to, and then went on the stationary bike and cycled 16.1 miles in an hour. Afterwords, I raised my knee 210 times per leg to work on that motion (especially since I've been cycling, which uses muscle to push down instead of pulling up. Following that, I went over to the sauna and stretched out for ten minutes... it was worth getting off the couch, and to be honest, after getting off the couch and going over to the gym, I felt and knew that I made a good decision.
When you're in a comfortable place, you don't want to change anything. You're feeling good, so why do something else that's going to make you sweaty and gross, using energy and having to work?
Necessity drives us forward and helps us DO things. However, we can only title something as necessity only if we deem it worthy. Is it necessary for me to get up off the couch and go work out at the gym? Not really. I don't think it'll make THAT much of a difference. One day doesn't make my life go down the drain. One day doesn't make a huge difference that is detrimental and will ruin me. These are the thoughts that usually go in my head... until one final thought comes through:
If I don't do exercise today, will it help or hinder me from my plan and my goals?
When I ask myself this question, I need to answer 100% truthfully. Being truthful to yourself is really important because you don't want to make decisions that you will regret. When that question comes up... it either makes me get up off the couch and do something... or makes me enjoy laying around because I needed that break.
Either way, the important thing is that in getting off that couch, you need to ask yourself if what you're doing is what you should be doing in order to help you achieve your goals... and answer truthfully.
Getting off the couch isn't something simple. It takes guts to be truthful to yourself and getting off and doing what you should be doing. Today, after I pulled myself off the couch, I went to the gym, did 12 pull ups, 30 push ups, and ran two half miles on the treadmill, going faster than what I'm used to, and then went on the stationary bike and cycled 16.1 miles in an hour. Afterwords, I raised my knee 210 times per leg to work on that motion (especially since I've been cycling, which uses muscle to push down instead of pulling up. Following that, I went over to the sauna and stretched out for ten minutes... it was worth getting off the couch, and to be honest, after getting off the couch and going over to the gym, I felt and knew that I made a good decision.
Sunday, July 1, 2012
To Run Fast
One of my goals is to run a fast 5k. Today, I tried to make a decent 5k time, but finished with a 19:14, an average of 6:12 min/mile. For my fastest marathon, I averaged 6:43 min/mile, and comparing the two, I've gotten a lot slower. I could go longer... but I can't run as fast.
The next planned race I have is the 50 mile race, but for the next month, I'll be training for both 5k and 50 miles. In order to have a faster 50 mile time, I'll be using the training that I'm doing to improve my 5k time and apply that to my long runs. To run fast, you need to train fast. As you practice running fast, your body gets used to the speed and it comes out during the longer runs. As I'm training for both 5k and 50 miles, I'm going to need to do training for both. I'll have to do 800m repeats to get my speed up and also do long 15-20 mile runs in order to keep up my endurance.
I firmly believe that if I could perform well in a short race, with enough training, I can perform well in a longer race. Little by little we improve as we train, and as for me, when I train for the 5k, I know that I'll be rewarded with the 50 mile.
It's funny how the little things impact the big things. When you work so hard on what's little, you actually are helping yourself when bigger things come along. The better you are with handling the little things that pop in your way, the better you will be prepared for the bigger things that you have planned to come your way.
After the run today, I went to the gym, did 13 pull ups, 30 push ups, and then cycled on a stationary bike for 60 minutes. This time, I rode one of those bikes that didn't have the miles on it, and I worked harder to up my cadence so that I would have a decent pace built up in my body. After that, I went to the sauna and then stretched hard after that. One step at a time will definitely lead me to my goals.
The next planned race I have is the 50 mile race, but for the next month, I'll be training for both 5k and 50 miles. In order to have a faster 50 mile time, I'll be using the training that I'm doing to improve my 5k time and apply that to my long runs. To run fast, you need to train fast. As you practice running fast, your body gets used to the speed and it comes out during the longer runs. As I'm training for both 5k and 50 miles, I'm going to need to do training for both. I'll have to do 800m repeats to get my speed up and also do long 15-20 mile runs in order to keep up my endurance.
I firmly believe that if I could perform well in a short race, with enough training, I can perform well in a longer race. Little by little we improve as we train, and as for me, when I train for the 5k, I know that I'll be rewarded with the 50 mile.
It's funny how the little things impact the big things. When you work so hard on what's little, you actually are helping yourself when bigger things come along. The better you are with handling the little things that pop in your way, the better you will be prepared for the bigger things that you have planned to come your way.
After the run today, I went to the gym, did 13 pull ups, 30 push ups, and then cycled on a stationary bike for 60 minutes. This time, I rode one of those bikes that didn't have the miles on it, and I worked harder to up my cadence so that I would have a decent pace built up in my body. After that, I went to the sauna and then stretched hard after that. One step at a time will definitely lead me to my goals.
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