Scared...Obsessed...Determined

Scared.  Over a week ago, I started putting together an overall training plan for Ironman Texas in May. It was a time consuming but distracting adventure. I vaguely plotted my key workouts for swim/bike/run for the entire 24 weeks of my training plan. The planning began because other athletes started posting their workouts and plans for their training...reminding me that I hadn't started training or planning.

I will be here again! You are an Ironman!!!

Obsessed. Last night I became obsessed with plotting each and every workout session on my personal calendar. I usually plan my workouts, like I would plan any other meeting. This was simply an extension of that planning and included more detail. I have been reluctant to plan my schedule because I knew it would be a daunting task with the shorter amount of available time for training, my work keeps getting in the way of my training!

Determined. With my carefully laid plans, I am determined to get my key workouts completed each week. With my workouts identified, my husband will be able to keep me accountable. He appreciates the forewarning of major workouts and enjoys playing "coach" for me.

6-Weeks to a Swimmer's Mile

Below is an interesting challenge to build endurance to a swimmers mile, 1650 yards.

You should perform each workout three times per week.

Week 1- 700
4x100 Rest 12 breaths between 100s
4x50 Rest 8 breaths
4x25 Rest 4 breaths

Week 2- 900
200 Rest 12 breaths
4x100 Rest 10
4x50 Rest 6
4x25 Rest 4

Week 3- 1200
400 Rest 12 breaths
200 Rest 10
4x100 Rest 8
4x50 Rest 4

Week 4- 1500
600 Rest 10 breaths
300 Rest 8
4x100 Rest 6
4x50 Rest 4

Week 5- 1600
1000 Rest 8 breaths
4x100 Rest 4
4x50 Rest 4

Week 6 (2 days)
1200 Rest 6 breaths
3x100 Rest 4
3x50 Rest 4

Last day of week 6-
1650 straight!

Found at http://ruthkazez.com/swimming/ZeroTo1mile.html

NASM Certified Personal Trainer

Did that really happen? After studying off and on for 180 days, I finally sat down to take my exam.

I was offered the opportunity to get certified and jumped at the chance to expand my knowledge. I was more concerned with learning than thinking about training clients. My facility prioritizes certification from NASM as opposed to the other agencies, so I signed up and got started!

I received a textbook and access to online learning tools including chapter reviews/videos, flashcards, and a practice exam (self study). When I finally got strict with my studying regime, I added some notes from a friend that helped immensely.

After "studying" which included reading the textbook and watching the videos, I took the practice exam and was disillusioned by my score of 58%. This was going to be harder than I had hoped. I started making notecards but soon realized that I was going to have hundreds of cards...that I likely wouldn't actually study.

When I had put off studying for as long as possible, I had about 35 days until my 180 day window expired. I started by marking off 2 hours on my calendar each day for studying, even if I didn't study it was a visual cue that I should be! Just like I schedule exercise, I tried to schedule studying. In addition, my husband took the kids out for hours at a time so that I could work without distractions.

To be honest, I crammed all the information I could during a 7 day period. I tried to stay calm and focus on the big picture. A friend had recommended mnemonic devices for memorizing the overactive/underactive muscles used during assessments so I tried to memorize one each day. Then I charted exercises for each phase on a chart to find patterns that would help me differentiate them on the exam.

*Side note: I had always had a difficult time remembering the difference between cardiac output and stroke volume...don't you know that it showed up on the exam!

I'm excited to close the door on the stress of this test and focus on the path forward. Already thinking of how I can integrate my new skills into my current sessions at the gym.

How do you stay motivated?

Staying motivated for fitness can be difficult with mounting pressure from your to-do list. Whether it's the laundry pile, completing your kid's homework, a presentation due at work, or getting dinner on the table, setting priorities is hard even in the best of circumstances.

There is no magic recipe for motivation but there are some tips to help you stay focused.

1. Create an achievable goal and visualize it. Write it down, how will you feel when you complete it?  
2. Make a list of your reasons for this goal. Make it personal.
3. Break it down into smaller goals. It's hard enough to stay motivated over the long-term. Create smaller chunks that will reward your hard work along the way.
4. Have a strategy but be flexible. Don't let yourself give up, just try one more time until you reach your goal.
5. Determine ways to overcome setbacks. There will always be a bump in road, your job is to pre-think of ways to get back on track. Be it a quote or a friend that is battling illness, find the will to continue on your path.

What makes a good training partner?

A good training partner can motivate you, keep you accountable, and push you harder. Finding the right partner is like finding the perfect pair of jeans, it takes time but the right one "just fits"!

Six keys to being a good training partner

1. Show up on-time and prepared, just like you would for a business meeting or interview.
2. Everyone has a bad day, monitor your partner's progress and offer to take the load off to keep from injury.
3. We all appreciate constructive feedback, offer ideas to improve their form. Sometimes you need to hear what others see. 
   
4. Know your position. You don't have to be the one the "knows everything" all the time. It's okay to listen without offering advice.
5. Use your partner to motivate you, there's a reason there's no "I" in team. Build camaraderie, trust, and unity to help encourage your partner.
6. Show up with a workout plan. It's nice to be "off the hook" for preparing the workout but do your fair share of the work and bring ideas to the table too.

USA Triathlon Coaching Clinic

After coaching group workouts at the YCMA for several years, I made the decision to make myself "official" through the attainment of USA Triathlon Coach Certification. I applied to be 1 of 40 individuals deemed worthy of the coaching certification process at the expense of $555 and 2-days of training in a location that would require flights, lodging, and food. Whew!

I attended the clinic in Las Vegas in October, partly because I used to live there and had some friends that I could meet up with and partly because I thought I could squeeze some adult time in with my husband. (Side note: My husband thought it was VERY cool to be the spouse along for the business trip, including sleeping in late and "playing" while I was stuck in a room all day for lectures.) The clinic was 2- days of lecture based presentations made by three individuals. Topics included exercise physiology, running/cycling/swimming/strength skills, nutritional strategies, sports psychology, coaching as a business and planning.

Overall, the clinic was informative. It did not delve deeply into specifics of any topic. I would have hoped that it would have focused more on planning and coaching as a business but I suppose that is what continuing education will provide.

After the completion of the clinic. We received a coaching manual and a link to take the multiple choice/short answer/training plan portions of the exam. In addition, it is required to provide proof of CPR/AED certification, pass a background/criminal check, and sign an ethics agreement to become fully certified.

I passed my exams and became a coach, that was the easy part! I've now launched my coaching business with the hope of starting small and leaving room to grow.

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