O.K., so the old saying (attributed to golfer Walter Hagen) is actually to “smell the flowers,” urging us not to rush to the finish of things, rather to enjoy the small pleasures along the way. I always keep that thought in mind when working toward a goal. It’s too easy to lose all of the days leading up to the “main event” when the focus is only on the crowning achievement. And I’m keenly aware that a past moment is gone forever.
It is just that while some may smell flowers, I happen to taste berries instead.
You see, our weekly long-distance training hike for the Snowman trek is hot, hilly and sometimes exhausting. It is also full of wonderful distractions and pleasures – and I set an intention with each walk to notice something I didn’t notice the last trip. In the course of these hikes I’ve learned three new water birds; marveled over the planting, tending and harvesting of wheat; become re-acquainted with June bugs and cicadas and, I’ve enjoyed the blackberries along the way!
When I was a kid visiting my mother’s family farm in South Georgia, there were these big, lovely, dark-indigo blackberries, which grew along a red clay road that connected my grandparents’ farmhouse to the tiny home of my favorite aunt and uncle. I’d take that walk to visit my relatives and fill up on ripe blackberries. I remember how those berries would explode in my mouth, hot from the Georgia sun.
And on our training hike route there are blackberries. Blackberries to enjoy in the moment, to release a flood of pleasant memories, to quench my thirst and curb my growing hunger – because I choose to see them. They are a gift of intention and presence.
So, in pursuing your goals I remind you to open your eyes, mind and heart to new experiences, nature, old friends and opportunity along the way. Celebrate the journey, smell the flowers . . . taste the blackberries!
Snowman Training Notes: 15-mile training hike. I wore my backpack for the first time today. I’m now training all of my long walks wearing the heavy leather boots (Asolo) that I’ll wear on the trek. Hills are easier, heart rate recovery is faster and confidence is growing with each mile. Note: checked my resting heart rate last week, it’s down from 62 bpm to 52 bpm. People always are curious if I am losing weight. First of all I should say weight loss is not a goal for me – I’m quite slight to begin with. But no, my weight is exactly the same as my starting weight from April. I will note, however, that I’m down one pants size and noticing some new muscle definition.
Thought for the day: “You're only here for a short visit. Don't hurry, don't worry. And be sure to smell the flowers along the way.” ~ Walter Hagen
Sunday, July 31, 2011
Saturday, July 30, 2011
Tuning your Progress
In completing my interval training plan for the Snowman Trek today, I was reminded that the pursuit of a BHAG (Big, Hairy, Audacious Goal; Collins & Porras, HBR, vol 74, 1996) can be inherently emotionally exhausting because of its required characteristic of being emotionally compelling. My experience in “doing stuff” has taught me that progress need not result in exhaustion and a subsequent surrender of one’s goals, or huge reconstruction of milestones to stay on track. I have found that by remaining aware and present, I am able adopt a certain natural rhythm that defeats exhaustion. I operate neither in an agitated state of stressful excitement, nor in a flagging state of waning energy. I find my natural “Middle Way” and continue apace.
The notion of the “Middle Way” in the Buddhist tradition derives from a story (actually there are a number of similar stories) about a musician adjusting the strings of his sitar. When wound too tightly, the sitar strings produced a sound that was high and tense. When, in turn, the strings were wound too loosely, the sound was low and lacked vitality. It was when the strings were wound somewhere in the middle that the most lovely and harmonious of sounds was produced.
So, back to my training day . . . one-and-a-quarter-hours in duration, executing lactate threshold intervals. I devised a plan of mixed fifteen-minute intervals (two each) of running and rowing. What I hadn’t anticipated was that the heat and hills would quickly push my run intervals to the top of my training heart rate, while my rowing intervals would have me operating at the lower end. Overall, I wanted to see 70% on my heart rate monitor. What I was blinking up at me instead was 96% at the high end of my running and 60% at the low end of my rowing. I decided not to fret the heart rate, just go with what felt right in my training. For the duration I stayed aware of my body and fully present in the experience of the intervals. And at the end of the hour and fifteen minutes, my heart rate average was a lovely 76%! My body had been able to find the “Middle Way” when my mind let go of the fight to make it so. I had settled into a propelling energy by becoming aware and letting go of my expectation of a certain number on my heart rate monitor.
So it goes in working toward our goals. When we get too caught up in perfectly executing the plan (especially when there is a qualitative factor), we start to feel tense and anxious. Not enough attention to where we’re going and we lose the energy to achieve. It’s when we can relax into the “Middle Way” – trusting the “feel” at times -- that we can come back to the harmonious center. I found the “Middle Way” today when I became fully present in the intervals and let go of focusing on the upper and lower limits of my training heart rate. In what experience can you be more present? What can you release to find your “Middle Way” in the journey toward your BHAG?
Snowman Training Notes: Interval training of 15 minutes outdoor running, 15 minutes rowing on a rowing machine, 15 minutes of running and 15 minutes of rowing + three, five-minute transitions. Total training time: 1:15.
Thought for the day: “I like to find the rhythm in things.” ~Tiko Kerr
The notion of the “Middle Way” in the Buddhist tradition derives from a story (actually there are a number of similar stories) about a musician adjusting the strings of his sitar. When wound too tightly, the sitar strings produced a sound that was high and tense. When, in turn, the strings were wound too loosely, the sound was low and lacked vitality. It was when the strings were wound somewhere in the middle that the most lovely and harmonious of sounds was produced.
So, back to my training day . . . one-and-a-quarter-hours in duration, executing lactate threshold intervals. I devised a plan of mixed fifteen-minute intervals (two each) of running and rowing. What I hadn’t anticipated was that the heat and hills would quickly push my run intervals to the top of my training heart rate, while my rowing intervals would have me operating at the lower end. Overall, I wanted to see 70% on my heart rate monitor. What I was blinking up at me instead was 96% at the high end of my running and 60% at the low end of my rowing. I decided not to fret the heart rate, just go with what felt right in my training. For the duration I stayed aware of my body and fully present in the experience of the intervals. And at the end of the hour and fifteen minutes, my heart rate average was a lovely 76%! My body had been able to find the “Middle Way” when my mind let go of the fight to make it so. I had settled into a propelling energy by becoming aware and letting go of my expectation of a certain number on my heart rate monitor.
So it goes in working toward our goals. When we get too caught up in perfectly executing the plan (especially when there is a qualitative factor), we start to feel tense and anxious. Not enough attention to where we’re going and we lose the energy to achieve. It’s when we can relax into the “Middle Way” – trusting the “feel” at times -- that we can come back to the harmonious center. I found the “Middle Way” today when I became fully present in the intervals and let go of focusing on the upper and lower limits of my training heart rate. In what experience can you be more present? What can you release to find your “Middle Way” in the journey toward your BHAG?
Snowman Training Notes: Interval training of 15 minutes outdoor running, 15 minutes rowing on a rowing machine, 15 minutes of running and 15 minutes of rowing + three, five-minute transitions. Total training time: 1:15.
Thought for the day: “I like to find the rhythm in things.” ~Tiko Kerr
Thursday, July 28, 2011
Gaga and Green Beans
This morning at the gym I was listening to music as I logged 3650 vertical feet on the versa-climber – and that’s nothing new. What was new was that the music I was listening to was Lady Gaga. The fact that I was listening to Gaga got me to a whole other train of thought. You see, when I first heard Gaga I didn’t like her sound. But as I continued to be exposed to her (she’s a ubiquitous presence in FM radio), I started to groove on the sound. I found the beat uplifting and motivating. I discovered I really liked some of the lyrics. But if I had stopped listening after my first exposure, I would have missed the sheer joy of happily climbing with Gaga singing in my head today. This realization caused me to reflect on the unfamiliar and arrhythmic feel of almost anything completely new to us.
I figure a similar situation may be exposing children to new foods. My friend Lorie once explained to me that it takes multiple exposures to new foods for a baby to “learn” a new taste. Just because our kids turn up the noses (or clamp closed their mouths) to green beans on the first spoonful doesn’t mean they won’t at some point become voracious green-bean eaters, it just means they are learning.
Whether music, food or some new learning you may choose to undertake to affect change or achieve a goal, becoming comfortable in the experience or activity may take time. And knowing that can help you to accept a little discomfort sprung from unfamiliarity at the onset
My advice, stick with your plan – at least long enough to gain some familiarity around your progress steps. If after a time it just doesn’t click, may be it’s time to adjust your plan. I probably wouldn’t enjoy Gaga, dine on kale, have mastered public speaking or run my first footrace had I not persisted beyond the initial experiences with each. . “Rah, rah, ah, ah, ah!”
Snowman Training Notes: So, I already gave away the cardio prep to today’s plan: 40 minutes on the versa-climber preceded my strength training routine. I was a little more balanced in weights today, working arms and legs about evenly. As always, ended with core emphasis. Total training time today: 1:20.
Thought for the day: “Live as if you were to die tomorrow. Learn as if you were to live forever.” ~Mahatma Gandhi
Wednesday, July 27, 2011
Done, Doing, Do-able
No, I didn't get it backward. Simply said, we build confidence in our competence through successful performance/achievement. That is, in the world of "doing stuff," when we've done what we set out to do, we grow confident in the doing and we see increased (more challenging) performance as do-able because we believe in ourselves. That, is the power of self efficacy.
A few things I know for sure about self-efficacy: First of all, the power of self-efficacy is not to be under-estimated. Second, self-efficacy is regenerating (success breeds success). Finally, self-efficacy is built in achieving big goals -- and perhaps more importantly, through achieving the many small milestones (goals) within your plan. So, celebrate the done, relish the doing and see the do-able.
Snowman Training Notes: Back to the hills today with a six-and-a-half mile training hike. Climb endurance days are finally starting to feel like "active rest days," as Soles defines them in the high-altitude trekking plan we follow. I think we need to mix the route more to keep our training progressive - and to continue to build confidence in our trekking endurance conditioning.
Thought for the day: I think I can, I think I can, I know I can, I know I can, I will again -- bigger!
A few things I know for sure about self-efficacy: First of all, the power of self-efficacy is not to be under-estimated. Second, self-efficacy is regenerating (success breeds success). Finally, self-efficacy is built in achieving big goals -- and perhaps more importantly, through achieving the many small milestones (goals) within your plan. So, celebrate the done, relish the doing and see the do-able.
Snowman Training Notes: Back to the hills today with a six-and-a-half mile training hike. Climb endurance days are finally starting to feel like "active rest days," as Soles defines them in the high-altitude trekking plan we follow. I think we need to mix the route more to keep our training progressive - and to continue to build confidence in our trekking endurance conditioning.
Thought for the day: I think I can, I think I can, I know I can, I know I can, I will again -- bigger!
Tuesday, July 26, 2011
On the Road Again
Traveling again today -- this time for business. Packed my gym gear and kept my training on track. There's a lot of truth in the old adage, "Where there's a will, there's a way." Think ahead, scan the environment, keep moving toward your goal(s).
Snowman Training Notes: 25-minute warm-up on elliptical followed by trekking weight training program. A little modification from what I would have done at home. Still, pretty good workout (better than avg hotel gym).
Thought for the day: "No great achievement is possible without persistent work.". ~Bertrand Russell
Snowman Training Notes: 25-minute warm-up on elliptical followed by trekking weight training program. A little modification from what I would have done at home. Still, pretty good workout (better than avg hotel gym).
Thought for the day: "No great achievement is possible without persistent work.". ~Bertrand Russell
Monday, July 25, 2011
The "No Buts" Zone
Whenever I hear the word "but," in my mind's eye I see a stop sign. "But" signals to me that someone is about to come up with all of the reason they cannot "do stuff."
"And," on the otherhand seems to open the mind to the possible approaches, methods and practices that can lead to success.
"But" is what I call an energy blocker. "And," I find, facilitates the flow of energy -- keeping us moving toward our goals.
Here's an example of how a "but" vs an "and" comment may work with a personal training client once he's set a goal for weekly exercise.
Operating in the "Buts" Zone":
Me: "So, I understand you are going to the gym five days this week." (restating client's previous commitment)
Client: "Yes, but if I have to work late the gym will be closed before I can get there, so we can forget those days."
Operating in the "No Buts" Zone:
Me: "So, I understand you are going to the gym five days this week."
Client: "Yes, and if I have to work late I'll go for a walk after dinner instead of watching television."
Note: "Yes, but" generally means "no."
Try it for just a day, every time you feel a "but" coming on, take a pause, take a breath and change it to an "and." See what happens!
Snowman Training Notes: Computer was down yesterday, so a quick update: Yesterday's training was a 14-mile hill climb endurance day. It was as humid as it could be without raining -- AND, we considered the training advantage of working to stay hydrated and motivated-- what a bonus. Today is a one-hour aerobic day. I'm heading back to the summit trainer to log this hour. It will be tough, AND I'm already looking forward to it!
Thought for the day: Whether you think you can or you think you can't, either way you will be right." ~Henry Ford
Saturday, July 23, 2011
Put It Out There
For me there are few things that can add a little "umph" to the art of doing like accountability. It's almost like a goal becomes real and solid once I "put it out there." It may be that I am more likely to "fudge" a bit when it's my secret -- I'm not sure. But I do know that once I give an idea life and body, I can almost feel my commitment grow. There are many ways to be accountable. There is telling a friend, loved one or mentor what you intend to do. There's writing it down and posting it somewhere you'll be reminded. There's keeping a record of progress.
I always write it down. For the Snowman Trek, I have a big poster board in our utility room. I have to walk by it numerous times a day for laundry, the sink, cleaning supplies, etc. My poster includes pictures of celebration from past goals achieved. It has the details of the Snowman Trek. It has the schedule for my gym and a calendar to record my daily workouts (that's the accountability, ink in that little square everyday). Obviously I also am sharing my intention broadly -- I am after all blogging the progress. Finally, I maintain my nutrition and fitness log online on a site called Daily Burn. Daily Burn is a great website if you're looking to track progress, raise consciousness or create accountability. All of these activities keep me on track. They keep the goal real and tangible. They give me "umph." What keeps you accountable to your goal(s)?
Snowman Training Notes: Back at the gym for a tough lolo interval run of 4 miles on the treadmill (range 7:45 - 10:00 miles). Wrapped up with a leg centric strength-training routine. And of course that 2 minute plank (didn't even check time until 1:45 today).
Thought for the day "I am not bound to win but I am bound to be true; I am not bound to succeed but am bound to live up to what light I have." ~ Abraham Lincoln
I always write it down. For the Snowman Trek, I have a big poster board in our utility room. I have to walk by it numerous times a day for laundry, the sink, cleaning supplies, etc. My poster includes pictures of celebration from past goals achieved. It has the details of the Snowman Trek. It has the schedule for my gym and a calendar to record my daily workouts (that's the accountability, ink in that little square everyday). Obviously I also am sharing my intention broadly -- I am after all blogging the progress. Finally, I maintain my nutrition and fitness log online on a site called Daily Burn. Daily Burn is a great website if you're looking to track progress, raise consciousness or create accountability. All of these activities keep me on track. They keep the goal real and tangible. They give me "umph." What keeps you accountable to your goal(s)?
Snowman Training Notes: Back at the gym for a tough lolo interval run of 4 miles on the treadmill (range 7:45 - 10:00 miles). Wrapped up with a leg centric strength-training routine. And of course that 2 minute plank (didn't even check time until 1:45 today).
Thought for the day "I am not bound to win but I am bound to be true; I am not bound to succeed but am bound to live up to what light I have." ~ Abraham Lincoln
Friday, July 22, 2011
I Love to to Plan
I love to plan!! Whether it stems from my career as a military officer or is something much more innate in my personality, I don't know, but I love to plan! I revel in the research of how others have "accomplished the mission." I pore over periodicals that detail the best approach, equipment and timelines. I am fascinated be the finest details of achieving my goals. Don't get me wrong, I'm not one of those people who enjoys the planning more than the doing. Neither do I become a slave to my plan once I have it. What I love is the thinking of planning. While often in the doing, the plan goes to @#&!, it is the process of planning that allows me to thrust and parry (my former fencer husband should appreciate that) in real time to succeed. In planning I think of possibilities and alternatives. I envision how I will respond to change and circumstance. Planning actually increases flexibility -- and flexibility and adaptability are critical to success. I love to plan!
Snowman Training Notes: A migraine interrupted my training day today (strength training). I'll be at the gym tomorrow (my scheduled off day). I have a plan, and I can adapt to prevent a total derailment.
Thought for the day: In preparing for battle I have always found that plans are useless, but planning is indispensable. -Eisenhower
Snowman Training Notes: A migraine interrupted my training day today (strength training). I'll be at the gym tomorrow (my scheduled off day). I have a plan, and I can adapt to prevent a total derailment.
Thought for the day: In preparing for battle I have always found that plans are useless, but planning is indispensable. -Eisenhower
Thursday, July 21, 2011
"Finding" Time
People often ask me how I find time to "do stuff." Well, the simple answer is, I don't! While I might find the stray sock that I thought the dryer ate or a little cash in a coat pocket on pizza night, I never find time. I also don't make time. I'm not some powerful divine source that can produce a little extra time when I'm running short. So how do I run a business, work for someone else's business, volunteer in my community and (recently added) write two blogs? I schedule my time -- and if you are going to "do stuff," you'll probably have to join the ranks of mere mortals everywhere using calendars, computers and aps . . . and do the same thing.
Now, I'm not a slave to a schedule. And I like to invite the unexpected and spontaneous into my life. Still, when it comes to achieving my goals, I put my milestones on the calendar and schedule the use of the finite resource that is time.
Snowman Training Notes. Another hot day had us out completing today's climb endurance workout right after breakfast. Seven miles with the regular hills. Total workout time today: 1:40.
Thought for the day: "Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein."
~H. Jackson Brown Jr.
Now, I'm not a slave to a schedule. And I like to invite the unexpected and spontaneous into my life. Still, when it comes to achieving my goals, I put my milestones on the calendar and schedule the use of the finite resource that is time.
Snowman Training Notes. Another hot day had us out completing today's climb endurance workout right after breakfast. Seven miles with the regular hills. Total workout time today: 1:40.
Thought for the day: "Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein."
~H. Jackson Brown Jr.
Wednesday, July 20, 2011
What Gives You Energy?
I am signed up to get web news from Mark Cendella of Ladders.com. I can't remember when I connected with Ladders, probably shortly after I retired from the army. And although I never subscribed for job-finding assistance, I stay signed on because occasionally he's got some real pearls of wisdom in his messages. Today was one such experience. He links to Robin Williams being interviewed for "Inside the Actor's Studio" (http://www.youtube.com/watch?v=evq8wnvTC3M&feature=related). Williams is his normally zany self. The interviewer can't even get a word in during the first five plus minutes of the interview because Williams is on a tear. It's hilarious. Cendella's point, is that different kinds of energy charge us to perform in certain situations. While he's talking about job interviews, I've found that to be true in prepping for just about any big event. I remember cranking up Tina Turner's "Simply the Best" so loud that the mirrors were vibrating on my little Toyota MR2 as I drove to UMD to defend my masters thesis in the nineties. And I still tap into musical energy today.
What motivates and charges you to "show up" ready to succeed?
Experiment and experience the rush of your best energy as you work toward your goal(s).
Snowman Training Notes: It was another strength day and hot as the dickens here again . . . so back to the gym. 3000+ vertical feet on the versa climber followed by my normal trekking strength training routine (if you missed this list of exercises before, look at the 12 Jul post). And of course, my music was pumping -- Michael Franti (Hey World). Total workout time: 65 minutes.
Thought for the day: "Music is what feelings sound like." ~Unknown
What motivates and charges you to "show up" ready to succeed?
Experiment and experience the rush of your best energy as you work toward your goal(s).
Snowman Training Notes: It was another strength day and hot as the dickens here again . . . so back to the gym. 3000+ vertical feet on the versa climber followed by my normal trekking strength training routine (if you missed this list of exercises before, look at the 12 Jul post). And of course, my music was pumping -- Michael Franti (Hey World). Total workout time: 65 minutes.
Thought for the day: "Music is what feelings sound like." ~Unknown
Tuesday, July 19, 2011
Forget Easy, Kermit. It's important "Bein' Green."
With all the talk about renewable and sustainable energy today, what are you doing to "live green" while you work toward your goals? I took this past weekend off -- visited friends in North Carolina . . . and felt better for it today!
Plan a break in your schedule. Put it on the calendar and pursue your "down time" in a guilt-free zone. Then enjoy the energy dividend it pays.
Snowman Trek Training Notes: It was a power aerobic day. Because of the intense heat, I retreated to the gym with lots of water and a towel to keep up with my sweat. I did the first 50 minutes on the Life Fitness Summit Trainer machine -- an ingenious piece of equipment that imitates hill climbing pretty darned closely. When my legs were screaming for mercy (I used the "Around the World" Hill Program), I turned to the recumbent bike at high RPM to round at the workout keeping my heart rate up. One and a quarter hours of work today.
Thought for the day: "Take a rest. A field that has rested gives a bountiful crop." ~Ovid
Plan a break in your schedule. Put it on the calendar and pursue your "down time" in a guilt-free zone. Then enjoy the energy dividend it pays.
Snowman Trek Training Notes: It was a power aerobic day. Because of the intense heat, I retreated to the gym with lots of water and a towel to keep up with my sweat. I did the first 50 minutes on the Life Fitness Summit Trainer machine -- an ingenious piece of equipment that imitates hill climbing pretty darned closely. When my legs were screaming for mercy (I used the "Around the World" Hill Program), I turned to the recumbent bike at high RPM to round at the workout keeping my heart rate up. One and a quarter hours of work today.
Thought for the day: "Take a rest. A field that has rested gives a bountiful crop." ~Ovid
Monday, July 18, 2011
Quiet Morning, Peaceful Morning
What a lovely weekend with dear friends.
I am complete in morning quiet before our last walk around the lake (for this trip) with Cliff, Skip, Terry and the dogs.
Breathing in energy and beauty. Sharing peace and gratitude with every exhalation.
Wonderful weekend hike in the mountains -- made richer in the sharing with friends. We are blessed.
We talk a bit about the Snowman Trek. Our friends surround us with love and best wishes. I'm packing those wishes in my backpack with those from Rob and others. When I need them most, I'll take them out and wear them like a comforting shawl. In the present I pack and gather for the journey ahead. I am in the present moment and I know it is a wonderful moment.
Thought for the day:
"Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment. Life is available only in the present moment."
~ Thich Nhat Hanh
I am complete in morning quiet before our last walk around the lake (for this trip) with Cliff, Skip, Terry and the dogs.
Breathing in energy and beauty. Sharing peace and gratitude with every exhalation.
Wonderful weekend hike in the mountains -- made richer in the sharing with friends. We are blessed.
We talk a bit about the Snowman Trek. Our friends surround us with love and best wishes. I'm packing those wishes in my backpack with those from Rob and others. When I need them most, I'll take them out and wear them like a comforting shawl. In the present I pack and gather for the journey ahead. I am in the present moment and I know it is a wonderful moment.
Thought for the day:
"Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment. Life is available only in the present moment."
~ Thich Nhat Hanh
Friday, July 15, 2011
On The Road
A few days travel here. Hiking boots are packed for a training day in the Smokies! Nice to mix it up.
Thought for the day:
" Happiness is living every day as if it were the first day of your honeymoon and the last day of your vacation.". ~Unknown
Thought for the day:
" Happiness is living every day as if it were the first day of your honeymoon and the last day of your vacation.". ~Unknown
Thursday, July 14, 2011
Your Personal SWOT Analysis
While SWOT is an acronym widely used in strategic planning, I advocate its use as a personal evaluation tool in developing a plan to achieve a personal goal. It works the same way whether for organizational/business or for personal planning. SWOT basically helps you to understand how attainable a goal is and what tools and/or skills you need to acquire/develop or what environment you need to create/operate in to realize success. It’s important to note that the first two components (strengths and weaknesses) are internal characteristics you possess (or lack). The second two components (opportunities and threats) are chances and elements that exist in the environment – and external to you. Let’s take a look at my Snowman SWOT analysis for illustration:
Strengths (personal characteristics that will support my completing the trek):
• Past experience in high altitude trekking
• Mental toughness
Weaknesses (personal characteristics that may present a challenge along the trek):
• Low tolerance to extended exposure to cold weather
• Average leg strength
Opportunities (external circumstances that enhance achieving my goal)
• Current work schedule supports training plan
• Access to training partner for support and motivation
Threats (external circumstances that could adversely affect goal achievement)
• Weather – chance that snow could close passes before trek completion
• Possibility of becoming ill (altitude sickness, dysentery, etc.)
So, how do I take this information and use it toward developing a plan to achieve my goal of completing the Snowman? From strengths I draw on some of my past experiences (lessons learned). I know what worked (and didn’t) in terms of packing, timing, and physical training. I put it in my planning. By raising awareness of my weaknesses, I know to include in my plan actions to counter or mitigate them. I start a progressive weight-training plan to strengthen my legs . I also begin to identify and add to my packing list things to keep me warm at altitude. In opportunities, knowing that my current work schedule (I telecommute part-time and own my business) can be arranged to accommodate my training plan, I make a schedule that honors work and prep. I also benefit from training with my partner -- builds accountability in the plan. And there are the threats. Weather can foil the late high-pass crossings on the trek– so we book at optimal season for clear passes. Finally, there is the threat of becoming ill. With that knowledge, we plan for and schedule immunizations and start gathering the items required for our personal first aid kit. Note on high altitude: I’ll devote a future blog post solely to this complex topic.
Now it is time for you to perform a personal SWOT analysis as regards your goal. It will give you invaluable information for planning – I promise. Let me know how it goes!
Snowman Training Notes: It’s another strength training day (there are two a week throughout the program). Since we know our activities for the next four days will impact at least two days of training, I opt to turn today’s warm-up into another interval training day – this time running. A favorite training aid of mine for running is an application called “Beat Burn” by lolo. Beat Burn basically puts a “coach in your ear” (via your iPhone, iTouch or iPad) along with your favorite music for training. Once you get through the basic sessions, the maintenance plan has lots of intervals for treadmill or out-door running (or walking if you prefer). I started with the ap when it was lolo Burn, which limited the tunes to some canned techno beats. With next generation Beat Burn, you can sync the ap with your own music, and then it adjusts the tempo (up and down) to fit the pace of that day’s program (as guided by your lolo coach). For $3.99 on iTunes it’s a lot of motivation and fun in an ap. Check it out on at http://itunes.apple.com/us/app/beatburn-treadmill-outdoor/id383811730?mt=8
Today’s training: 40 minutes of interval running on the treadmill (range 7:15 – 10:00 miles) plus weight training: hip abduction, hip adduction, leg press, leg extension, leg curl, weighted skier squats, lat pull down, biceps curl, triceps extension, overhead press, abs and plank. Total work out time: 1:15.
Thought for the day:
“Know thyself” ~Plato
Strengths (personal characteristics that will support my completing the trek):
• Past experience in high altitude trekking
• Mental toughness
Weaknesses (personal characteristics that may present a challenge along the trek):
• Low tolerance to extended exposure to cold weather
• Average leg strength
Opportunities (external circumstances that enhance achieving my goal)
• Current work schedule supports training plan
• Access to training partner for support and motivation
Threats (external circumstances that could adversely affect goal achievement)
• Weather – chance that snow could close passes before trek completion
• Possibility of becoming ill (altitude sickness, dysentery, etc.)
So, how do I take this information and use it toward developing a plan to achieve my goal of completing the Snowman? From strengths I draw on some of my past experiences (lessons learned). I know what worked (and didn’t) in terms of packing, timing, and physical training. I put it in my planning. By raising awareness of my weaknesses, I know to include in my plan actions to counter or mitigate them. I start a progressive weight-training plan to strengthen my legs . I also begin to identify and add to my packing list things to keep me warm at altitude. In opportunities, knowing that my current work schedule (I telecommute part-time and own my business) can be arranged to accommodate my training plan, I make a schedule that honors work and prep. I also benefit from training with my partner -- builds accountability in the plan. And there are the threats. Weather can foil the late high-pass crossings on the trek– so we book at optimal season for clear passes. Finally, there is the threat of becoming ill. With that knowledge, we plan for and schedule immunizations and start gathering the items required for our personal first aid kit. Note on high altitude: I’ll devote a future blog post solely to this complex topic.
Now it is time for you to perform a personal SWOT analysis as regards your goal. It will give you invaluable information for planning – I promise. Let me know how it goes!
Snowman Training Notes: It’s another strength training day (there are two a week throughout the program). Since we know our activities for the next four days will impact at least two days of training, I opt to turn today’s warm-up into another interval training day – this time running. A favorite training aid of mine for running is an application called “Beat Burn” by lolo. Beat Burn basically puts a “coach in your ear” (via your iPhone, iTouch or iPad) along with your favorite music for training. Once you get through the basic sessions, the maintenance plan has lots of intervals for treadmill or out-door running (or walking if you prefer). I started with the ap when it was lolo Burn, which limited the tunes to some canned techno beats. With next generation Beat Burn, you can sync the ap with your own music, and then it adjusts the tempo (up and down) to fit the pace of that day’s program (as guided by your lolo coach). For $3.99 on iTunes it’s a lot of motivation and fun in an ap. Check it out on at http://itunes.apple.com/us/app/beatburn-treadmill-outdoor/id383811730?mt=8
Today’s training: 40 minutes of interval running on the treadmill (range 7:15 – 10:00 miles) plus weight training: hip abduction, hip adduction, leg press, leg extension, leg curl, weighted skier squats, lat pull down, biceps curl, triceps extension, overhead press, abs and plank. Total work out time: 1:15.
Thought for the day:
“Know thyself” ~Plato
Wednesday, July 13, 2011
SMART Goals
So you have selected a goal – you know what “stuff” you’re gonna “do.” My goal, for discussion here, is completing the Snowman Trek. When working with coaching and fitness clients I ask them to put their goal(s) into the SMART framework as a test of goal viability. SMART is a simple acronym. Here’s how I use it to work with clients:
S is for specific: If your goal is specific you can close your eyes and see what you are doing. In my case specific is trekking the Snowman trek in Bhutan with Cliff, on a chosen schedule because it supports my overall vision of myself as strong and fit person. Think of specific as the 5 Ws of goal setting: it should answer the “who, what, when, where and why.”
M is for measurable: Measurable goals can be quantified. I will trek a total of 216 miles (to include 6 mountain passes over 16,000 feet). Don’t just say you want to increase profit or lose weight – assign a measurable number, of say $1.5M or 40 lbs (how else will you know you’ve reached your goal?)
A is for action-based: Action-based is the doing part. The action takes the step from dreaming to doing. When a client expresses a desire to complete a project, we work with the action steps that lead to completion. Action or behaviors for achieving the Snowman Trek goal include scheduling travel, getting shots and immunizations and writing up our training plan.
R is for realistic: This is a tricky one because you want goals that are achievable – and require work/learning/growth to achieve. Don’t forget Locke’s finding that specific and challenging goals led more often to higher performance (blog, 12 Jul). When I decided I wanted to trek the Snowman, I wasn’t ready to go. I was reading an article about it in a National Geographic Adventure Magazine. But I thought that with planning and training, it was realistic to believe I could do it.
T is for time lined (or time bound): Always set a “suspense date” for yourself to achieve your goal. While you may need to adjust your time line, put a date out there with full intention of honoring it. And remember that old adage, “What gets scheduled gets done.” Write your goal on your calendar or put it on any smart device or application that helps you to stay organized. Our commitment of trip/travel payment solidified our timeline for Snowman.
So, How does your goal fare in the SMART goal framework?
Tomorrow: Performing your personal SWOT analysis.
Snowman Training Notes: Today was a climb endurance and sprint (or lactate tolerance) training day. Soles defines climb endurance as 1-4 hours hiking on a long, easy route. Our basic route is 6.5 miles (1:45) of local hiking that incorporates a couple of good training hills. On longer days we double the loop and perhaps double a hill or two within the loop.
Lactate tolerance is trained through intervals/fartleks in running/cycling/swimming – and this morning in hiking. The purpose of the lactate tolerance workout basically is to teach your muscles to keep working even when they are burning. Super stride sets up the hills gave us that burn.
Total workout time today (climb with intervals): 1:40.
Thought for the day:
“If you don’t know where you are going, any road will get you there.”
~Lewis Carroll
S is for specific: If your goal is specific you can close your eyes and see what you are doing. In my case specific is trekking the Snowman trek in Bhutan with Cliff, on a chosen schedule because it supports my overall vision of myself as strong and fit person. Think of specific as the 5 Ws of goal setting: it should answer the “who, what, when, where and why.”
M is for measurable: Measurable goals can be quantified. I will trek a total of 216 miles (to include 6 mountain passes over 16,000 feet). Don’t just say you want to increase profit or lose weight – assign a measurable number, of say $1.5M or 40 lbs (how else will you know you’ve reached your goal?)
A is for action-based: Action-based is the doing part. The action takes the step from dreaming to doing. When a client expresses a desire to complete a project, we work with the action steps that lead to completion. Action or behaviors for achieving the Snowman Trek goal include scheduling travel, getting shots and immunizations and writing up our training plan.
R is for realistic: This is a tricky one because you want goals that are achievable – and require work/learning/growth to achieve. Don’t forget Locke’s finding that specific and challenging goals led more often to higher performance (blog, 12 Jul). When I decided I wanted to trek the Snowman, I wasn’t ready to go. I was reading an article about it in a National Geographic Adventure Magazine. But I thought that with planning and training, it was realistic to believe I could do it.
T is for time lined (or time bound): Always set a “suspense date” for yourself to achieve your goal. While you may need to adjust your time line, put a date out there with full intention of honoring it. And remember that old adage, “What gets scheduled gets done.” Write your goal on your calendar or put it on any smart device or application that helps you to stay organized. Our commitment of trip/travel payment solidified our timeline for Snowman.
So, How does your goal fare in the SMART goal framework?
Tomorrow: Performing your personal SWOT analysis.
Snowman Training Notes: Today was a climb endurance and sprint (or lactate tolerance) training day. Soles defines climb endurance as 1-4 hours hiking on a long, easy route. Our basic route is 6.5 miles (1:45) of local hiking that incorporates a couple of good training hills. On longer days we double the loop and perhaps double a hill or two within the loop.
Lactate tolerance is trained through intervals/fartleks in running/cycling/swimming – and this morning in hiking. The purpose of the lactate tolerance workout basically is to teach your muscles to keep working even when they are burning. Super stride sets up the hills gave us that burn.
Total workout time today (climb with intervals): 1:40.
Thought for the day:
“If you don’t know where you are going, any road will get you there.”
~Lewis Carroll
Tuesday, July 12, 2011
Set Challenging Goals
So what role does goal setting play in the success of “doing stuff’? Well, anecdotally, pretty darn big (from the great-great aunt who lived long enough to see the first child in the family graduate high school to the knock-out story of the double amputee completing a marathon). And you probably intuited that without reading it here. Turns out, though, that the type of goal matters too. (Locke, E.A., et al (Goal setting and task performance; 1969-1980. Psychological Bulletin 90(10), 125-152.) ) Locke and his colleagues found that specific, challenging goals led more often to higher performance than easy goals. From where you sit what looks do-able but difficult? What have you thought, I could do that . . . but never put to the test?
As a West Point graduate one of the comments I often heard when I was younger was, “I could have gone to West Point.” And I’ll tell you, having worked hard to graduate and earn my commission, the line used to rankle me. Under my breath I’d respond, “Well, why didn’t you?” The whole business of it made me a “money-where-my-mouth-is” thinker. If I thought I could do it, I’d put myself to the test. It’s how I ended up at the start line of the oldest Iron Distance triathlon in the Continental US in 2009. I found myself thinking I could complete an Ironman – and so I set it as a goal. At that point I really didn’t consider myself a triathlete. It was only my third triathlon – my other two races being one sprint and one international distance.
So, what is that thing you think/know you can do, but haven’t? What’s holding you back from setting it as a goal? Can you define that thing as a specific goal? Is it challenging enough to offer an intrinsic reward in achievement? Name that goal. Say it out loud. Add it as a comment to this blog and take it from pre-decisional to intentional.
Tomorrow we’ll talk about how to make it a SMART goal.
Snowman Training Notes: We’re already five weeks into a deliberate training plan. Cliff and I use the four month, high mountain expedition training plan from Clyde Soles’ “Climbing: Training for Peak Performance” book (1st ed., 2002; Mountaineer Books, Seattle, WA). Past performance using the plan as a guideline has increased our confidence in it (Killi and Choque). The training includes aerobic workouts, strength training, climb endurance workouts, lactate threshold training and lactate tolerance training. I’ll define each of these on the day of the workout.
Today is a strength-training day. Soles discusses strength conditioning and resistance exercises in his book. My training for today will include a long warm-up on the versa-climber at the gym (30-35 minutes at high intensity) followed by weight training. Because our goal is to complete a high-altitude endurance trek, I am focusing on leg strength and muscle endurance. My sets today include hip abduction and adduction, leg press, extension and curls, squats and lunges. I also spend time every strength day on core exercises (critical to balance, muscle efficiency and form (matters even in walking)). I finish every strength-training day with a two-minute plank -- (good for core and for mental toughness!). Cliff’s workout nearly parallels mine. He starts on the stair climber and focuses on weight training for legs. Cliff is a big guy who is thinking about every ounce he has to carry across 216 miles of high-altitude terrain – so he’s really minimalizing upper body development. I’ve already nicknamed him “Slim” as the transformation in training is starting to show.
All for now, I'm off to the gym!
Thought for the day:
“If you can find a path with no obstacles, it probably doesn’t lead anywhere.” ~Frank A. Clark
As a West Point graduate one of the comments I often heard when I was younger was, “I could have gone to West Point.” And I’ll tell you, having worked hard to graduate and earn my commission, the line used to rankle me. Under my breath I’d respond, “Well, why didn’t you?” The whole business of it made me a “money-where-my-mouth-is” thinker. If I thought I could do it, I’d put myself to the test. It’s how I ended up at the start line of the oldest Iron Distance triathlon in the Continental US in 2009. I found myself thinking I could complete an Ironman – and so I set it as a goal. At that point I really didn’t consider myself a triathlete. It was only my third triathlon – my other two races being one sprint and one international distance.
So, what is that thing you think/know you can do, but haven’t? What’s holding you back from setting it as a goal? Can you define that thing as a specific goal? Is it challenging enough to offer an intrinsic reward in achievement? Name that goal. Say it out loud. Add it as a comment to this blog and take it from pre-decisional to intentional.
Tomorrow we’ll talk about how to make it a SMART goal.
Snowman Training Notes: We’re already five weeks into a deliberate training plan. Cliff and I use the four month, high mountain expedition training plan from Clyde Soles’ “Climbing: Training for Peak Performance” book (1st ed., 2002; Mountaineer Books, Seattle, WA). Past performance using the plan as a guideline has increased our confidence in it (Killi and Choque). The training includes aerobic workouts, strength training, climb endurance workouts, lactate threshold training and lactate tolerance training. I’ll define each of these on the day of the workout.
Today is a strength-training day. Soles discusses strength conditioning and resistance exercises in his book. My training for today will include a long warm-up on the versa-climber at the gym (30-35 minutes at high intensity) followed by weight training. Because our goal is to complete a high-altitude endurance trek, I am focusing on leg strength and muscle endurance. My sets today include hip abduction and adduction, leg press, extension and curls, squats and lunges. I also spend time every strength day on core exercises (critical to balance, muscle efficiency and form (matters even in walking)). I finish every strength-training day with a two-minute plank -- (good for core and for mental toughness!). Cliff’s workout nearly parallels mine. He starts on the stair climber and focuses on weight training for legs. Cliff is a big guy who is thinking about every ounce he has to carry across 216 miles of high-altitude terrain – so he’s really minimalizing upper body development. I’ve already nicknamed him “Slim” as the transformation in training is starting to show.
All for now, I'm off to the gym!
Thought for the day:
“If you can find a path with no obstacles, it probably doesn’t lead anywhere.” ~Frank A. Clark
Monday, July 11, 2011
The why of this blog
This blog is about the ordinary and the extraordinary in us all. It is about setting goals and achieving them. It is about self-efficacy. It is about what I call the “ability to do ‘stuff.’”
So here’s the deal. I am not an endurance athlete, but I completed an Ironman distance triathlon two months before my fiftieth birthday. I am not a mountaineer, but I have summited Kilimanjaro, self-rescued from a glacial crevasse in Alaska, climbed to the ruins of Choquequirao in Peru and backpacked the Gosainkund in Nepal. I am not fearless, but I have parachuted from airplanes, fly-fished in Grizzly territory and bungee jumped from New Zealand’s Kawarau Bridge.
So what am I? For the most part, I am ordinary.
And . . . I am willing to dream bigger than myself; to set goals that I must train to reach; to take risks, make mistakes and learn from those mistakes. I am mentally tough. I am fully cognizant of the mind-body connection. I am confident in my ability to “do stuff.”
For the next 70 or so days, I’m going to blog as I train for the Snowman Trek. The Snowman Trek is a 216-mile, high-altitude trek through the Bhutanese Himalayas (check out the trek at: http://www.youtube.com/watch?v=1GMD71fcwIA). The trek is considered perilous due to altitude, weather, duration, isolation and terrain. Fewer people have completed the Snowman than have summited Everest. And in about ten weeks, I’ll take up the trek too.
I invite you to pick your “Snowman” and train along with me to realize a dream.
Pick a local run. Sign up for a bike ride. Find your own trail to blaze or river to navigate. Apply to grad school. Make a commitment to speak in public. Set a new and daring direction for your company. The first step is picking your goal.
Then share your goal here. As we move forward, share your progress, challenges and learning with a community of like-minded and ordinary people "doing stuff." And experience your extraordinariness!!
Note: When my husband and I embark upon a new physical challenge, we’re always interested in how others have prepared -- and in the case of the Snowman Trek we’ve found little information. So Cliff encouraged me to blog our training to record where we started (physical readiness) and what we did to prepare specifically (for the Snowman Trek). So this also is for him -- and for anyone curious about Snowman Trek training ideas. Special note: in that regard – this plan is not meant to be prescriptive in nature. The training plans and schedules work for us. Before starting this or any exercise program or taking up a vigorous training plan, consult with your physician.
So here’s the deal. I am not an endurance athlete, but I completed an Ironman distance triathlon two months before my fiftieth birthday. I am not a mountaineer, but I have summited Kilimanjaro, self-rescued from a glacial crevasse in Alaska, climbed to the ruins of Choquequirao in Peru and backpacked the Gosainkund in Nepal. I am not fearless, but I have parachuted from airplanes, fly-fished in Grizzly territory and bungee jumped from New Zealand’s Kawarau Bridge.
So what am I? For the most part, I am ordinary.
And . . . I am willing to dream bigger than myself; to set goals that I must train to reach; to take risks, make mistakes and learn from those mistakes. I am mentally tough. I am fully cognizant of the mind-body connection. I am confident in my ability to “do stuff.”
For the next 70 or so days, I’m going to blog as I train for the Snowman Trek. The Snowman Trek is a 216-mile, high-altitude trek through the Bhutanese Himalayas (check out the trek at: http://www.youtube.com/watch?v=1GMD71fcwIA). The trek is considered perilous due to altitude, weather, duration, isolation and terrain. Fewer people have completed the Snowman than have summited Everest. And in about ten weeks, I’ll take up the trek too.
I invite you to pick your “Snowman” and train along with me to realize a dream.
Pick a local run. Sign up for a bike ride. Find your own trail to blaze or river to navigate. Apply to grad school. Make a commitment to speak in public. Set a new and daring direction for your company. The first step is picking your goal.
Then share your goal here. As we move forward, share your progress, challenges and learning with a community of like-minded and ordinary people "doing stuff." And experience your extraordinariness!!
Note: When my husband and I embark upon a new physical challenge, we’re always interested in how others have prepared -- and in the case of the Snowman Trek we’ve found little information. So Cliff encouraged me to blog our training to record where we started (physical readiness) and what we did to prepare specifically (for the Snowman Trek). So this also is for him -- and for anyone curious about Snowman Trek training ideas. Special note: in that regard – this plan is not meant to be prescriptive in nature. The training plans and schedules work for us. Before starting this or any exercise program or taking up a vigorous training plan, consult with your physician.
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