Posts Tagged ‘Motivation’

A Plan to Motivate Yourself to Always Go Running

Tuesday, April 28th, 2009

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My cross country coach from High School came up with an idea called “the 20 minute rule.”  No, it doesn’t have to do with how long a piece of food has been on the ground before you can’t eat it, it’s about getting out and running for 20 minutes everyday no matter what.  We all make training and running plans but some days your body or mind tells you that you don’t feel like running.  First of all, stop listening to your mind, it only tells you what you want to hear.  Secondly, why are you thinking about not running?  Well, if you do find yourself in this situation you need to make the 20 minute rule a part of your life.  I know you already have enough rules in your life, but this one is different, it is actually for your own benefit.  Finally a rule all about you!  Well, other than the rule at your local grocery store about not shopping while dripping sweat.  You probably should have showered after your run last week before you went there.  That was pretty embarrassing.

The reason the 20 minute rule works so well is because it solves every run or not to run dilemma.  Some days you feel like you are too busy to get your run in.  Not true.  You always have 20 minutes.  You stayed up late the night before and are not able to get up early enough in the morning to get your run in, now you’re already behind in your daily activities.  You have a busy day and don’t get home until 100o at night and still have some things to do before retiring to bed.  Go run for 20 minutes right when you get home.  Everyone can squeeze 20 minutes out of their day to exercise no matter how busy you are.  For instance, instead of watching that episode of Bret Michael’s ‘Rock of Love’ to relax a bit before heading to bed, go on a quick 20 minute run.  Running is a better way to decompress and reduce stress anyways than watching a bunch of groupies throw themselves at an old rock star.  Man, Bret Michaels must constantly be stressed!  He has to run more than 20 minutes a day.

The other situation we all find ourselves in is when we aren’t feeling well physically.  The 20 minute rule does not apply to injuries.  If you are injured and should not run then don’t do it.  However, if you are feeling a bit under the weather but are still able to get out of bed, then you are still able to run for 20 minutes.  The point here isn’t to continue to break down your body (you must compensate for exercising while under the weather by taking the right medicine and hydrating), but help you not lose the level of fitness you have built and make you feel better.  This is why the rule is based around a timed run.  If you are really feeling sick then run 2 miles in 20 minutes, it’s fine.  However, I guaranteed that 90% of the time you will feel better, run faster than expected, and often run for longer than 20 minutes.  Running cures everything.  If not, I’ll give you your money back.  The toughest part is just getting out and running, it’s all downhill from there…with some uphills.

There’s always an excuse not to run.  Tell me all about it…in 20 minutes.

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Big Peach Running Company Event: Adventure Racer Robyn Benincasa

Wednesday, April 22nd, 2009

I attended an event last night hosted by a local Atlanta running shoe and accessory store, Big Peach Running Company.  It was a lot of fun and featured the guest speaker, adventure racer Robyn Benincasa.  Big Peach Running Company events are a great way for runners to come together to talk and learn more about running.  What better place to talk running than at a Running Company store?  Big Peach puts on a lot of great events which attract a variety of organizations from Get Fit Atlanta to Trail Blazers Adventure Racing.  If you are a novice runner or fitness guru, there was information available for you.  Not to mention the free food provided by Sweet Tomatos in Kennesaw!  I probably should have just mentioned that at the beginning.

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I was a real treat meeting Robyn Benincasa.  Robyn is a EcoChallenge Adventure Race World Champion, Raid Gauloises Adventure Race World Champion, has finished in the top 5 in over 20 Expedition Adventure Races, is a 10 time Ironman finisher, and is a San Deigo firefighter on an all female crew.  Obviously she has pushed herself to the limits both physically and mentally numerous times.  Robyn was able to share with the group in attendance video clips of some of the amazing stories she has had in Adventure Racing.  During her presentation I kept thinking of similar situations I had been in while in the Army in Iraq, Afghanistan, and even Ranger School.  I thought to myself, ‘I had to be in these stressful situations.  Why would anyone volunteer to do such strenuous challenges?”  To push and learn about yourself.  To become mentally stronger.

This is why Robyn does a lot of corporate presentations, to motivate organizations, build leaders, and focus on teams.  Sounds like the Army to me.  Robyn was able to share some amazing stories like the local villager who was recruited to fill a spot on a team and compete in an Adventure Race without ever being in a canoe or even riding a bike!  The team finished in 2nd!  The local villager at the beginning of the race said, “I’m not sure if I can do these things, but I know we can as a team.”  The strength of teamwork is universal.  No matter who you are or where you live in the World, the team is always stronger than the individual.  This is the main difference between pushing yourself to your limits while running versus Adventure Racing.

Another inspirational story and video she shared was when her team, in 1st with a 3 hour lead, reached the final stage of the race and could not find their support team who had their bikes.  They found out that their support team was about day behind them.  Robyn’s team was visibly distraught by this news.  However, one team member didn’t lay down in exhaust and anguish, he set out to solve the problem.  He was able to break the language barrier and arrange to purchase locals’ bikes to finish the race on.  They even incurred other obstacles in the form of penalties from race officials for not using proper bicycles, although the ones there was using were far inferior to the official race bikes, and were able to overcome and finish the race.  This was a true test of mental toughness and determination.

Robyn is sharing that mental toughness and determination she has gained from adventure racing to start Project Athena.  The mission of Project Athena is to help women with breast cancer and other medical or traumatic setbacks live their athletic and adventurous dreams. Awareness for Project Athena is achieved through the ultra endurance endeavors of an experienced and high profile all-female adventure team who embody the spirit of Athena.  It is a non-profit foundation that encourages women to not just survive–but go on to STRIVE after enduring life altering yet life affirming medical conditions.  Robyn Beninecasa and Project Athena aim to keep the dream alive.  Please click here and donate to help keep this dream alive.

In order to keep our dreams alive we all have to work together to accomplish our goals.  Thank you Big Peach Running Company for organizing this great event and bringing a magnificent team of runners and experts together.

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Trail Running Technique for Running a Faster Trail Race

Tuesday, April 21st, 2009

“For me, it’s just the way I live my life. I grip it and I rip it….Richard Gere’s a real hero of mine. Sting. Sting would be another person who’s a hero. The music that he’s created over the years – I don’t really listen to it. But the fact that he’s making it, I respect that. ”  -Hansel from the movie ‘Zoolander.’

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I’ve never seen you trail run, but the fact that you are on this website learning and adding trails, I respect that.  There are many different techniques for trail running from how to cross water to techniques for whiping yourself around sharp corners.  These are all good skills to have in your repertoire in a trail race, but a better technique is to do nothing at all.  You’re good at that!  Only worry about one thing during a trail race:   running fast.  How?  By gripping it and ripping it like Hansel.  That Hansel is so hot right now.

Don’t over think the trail.  Run it at the same pace you would run on any other surface.  Of course, you have to make some minor adjustments to your stride to avoid hazards and maneuver the trail’s path, but really you just need to run fast.  The faster you run the quicker you will finish the race.  It’s math, but don’t calculate it, just run the trail!

For example, have you ever thought about a problem or conflict for a long period of time only to make the same decision you would have made when you first encountered the issue?  You just wasted a lot of time thinking.  I subscribe to the school of thought that 95% of the time your gut reaction is correct.  However, we spend 60% of our time on a problem trying to figure out that other 5% that our gut may have missed.  That’s inefficient.  It is the same on the trail.  You spend more time slowing down and thinking about how you are going to approach the obstacle than if you would have just run past, through, or over it; 95% of the time getting the same result you would have if you thought about your approach.

Often runners see a tree and a sharp turn so they slow down to be able to grab it and whip themselves around.  Don’t slow down, just whip yourself around as fast as you can.  If you are approaching water, don’t map out how you are going to maneuver it, just make a one step move in your stride.  You will instinctively know where to react to avoid as much of the water as possible without slowing yourself down.  If the water is large, I suggest running straight through it.  If there are rocks or roots on the trail, step on the small ones and barely alter your stride for the bigger ones.  Don’t let the trail dictate how you run your trail race.  Show the trail who’s boss!  You’re the one that does all the dictating around here!

Grip it and rip it.  That’s how I live my life bro and I’m correct 95% of the time.  That’s an “A” all the time.

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