Author Archive for Coach Al Lyman, CSCS, FMS, HKC

Motivation and Stress: An Inverse Relationship?

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Wednesday, July 19th, 2017

 

So I was chatting over the last few days with a couple of athletes I coach, helping them to be a little kinder to themselves during what is a challenging time in their lives.

We all have our battles to fight - life is just like that sometimes. stress, anxietySo often we go through periods of time where stress and anxiety levels are higher than we want them to be.

Maybe it's a personal or family difficulty, or dissatisfaction at work, health issues with someone close to us (I am living this right now unfortunately), economic challenges, or just flux and change, which in and of itself, can cause a ton of stress.

What ALL of us need to remember is that when stress levels are HIGH, it is natural and normal that our energy and motivation may wane.

In other words, stress and anxiety exist in inverse of boundless energy, internal drive, and motivation.

The problem comes when we don't see this inverse relationship, and we begin to ADD to our stress levels by berating ourselves for not "wanting it" more, or working harder, or trying to have the same level of motivation we might have had in the past.

The issue IS NOT that you don't care or that you don't "love it" anymore. More likely, it's your body in flight-or-fight mode causing stress hormones to course through the bloodstream. The BEST thing for you to do at any moment MIGHT be TO train, but sometimes that is the last thing you want to do!

If you find yourself feeling stressed, or struggling to recover from your workouts, remember the old adage, "this too shall pass." 🙂

Here's a few tips that I hope will help you thrive in a challenging world:

1. In times of stress, stop beating yourself up for any lack of drive or motivation. See this for what it is, an inverse relationship. Treat each day as a NEW day, and strive to be better. Take one session, one task, at a time. Smile more, you'll feel better!

2. Try to take a "bird's eye" view of everything, and remember that your body has only so much (limited) energy available to sustain life, repair damaged tissue, digest nutrients, handle emotional stress, handle cooling during hot, humid weather, AND complete those challenging training sessions, among many other things. During stressful times, something has to give, and sometimes that needs to be your training. If you need to take a step back or a few days "off," you won't lose your fitness. In fact, you might return to your routine feeling better than ever.

3. Seek ways to alleviate the stress. Facing the issues causing the stress and taking action to change the situation as best you can is a smart strategy. Just don't bite off too much at any one time.

4. If the circumstances are out of your control, do your best to JUST DO IT, knowing that you will nearly always feel better AFTER exercise or training, regardless of the situation. Exercising is a great stress reliever, first and foremost. The added bonus is that you will have done something positive for YOU, leaving you feeling better about yourself. Endorphins will also enhance your mood.

5. The reality is, motivation is overrated. #inspirational memes are overrated. Sometimes you have to come back to the discipline and dedication to do what you know you need to, simply because you care. Danny Kavadlo (Progressive Calisthenics trainer at DragonDoor) wrote a great blog post yesterday on this same topic called "Take Hold Of The Flame." I recommend you take a moment to read it.

The bottom line? Sometimes you need to just be kind to yourself. Seek balance as the best path toward optimal training. If at first you don't succeed, try and try again. Keep smiling, keep it fun, and don't be so damn hard on yourself.

None of this gives you permission to slack. But, rather, be honest, compassionate and kind to the most important person in the world: Y O U!

To your success,

~Coach Al

 

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Hardrock 100: Here She Comes!

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Wednesday, July 12th, 2017

 

There are so many things that I love about coaching.  For starters, I love the opportunity to get to know and work with inspiring and motivated people every day who have a high standard of personal excellence, and who want to learn more and challenge themselves to achieve more. I love working with different athletes, from ultra-runners to triathletes - novices to world champions.

I also love how so many of those athletes challenge me (often without knowing it) to be better and be truly worthy of their trust. Every day I embrace my responsibility to find more meaningful ways to be a positive influence on both their athletic development and their lives as human beings.

Perhaps the most enjoyable of all though, is having the opportunity to work so closely with someone (and for a long enough period of time), that you can almost anticipate what they're thinking - how they're feeling, seeing deep inside of them to know what really makes them tick, knowing just what they may need to be their best.

To be able to watch them grow, evolve and thrive.

What hopefully develops with hard work, careful nurturing (and a little good fortune) is a mutual deep caring, trust and respect...a lifelong friendship that comes only from the true partnership that is a great coach/athlete relationship.

That's exactly what has happened with the incomparable Debbie Livingston.

Meeting Debbie with a big hug and smiles, just after she crossed the finish line of a 3-Day Stage Race, The Emerald Necklace.

I've coached Debbie for 7 or 8 years, I think. 🙂 Honestly, I've lost count - the years have just flown by. And they've been amazing.

Funny...I was thinking about it and wanting to write this piece, so I texted her this morning and asked her when we started working together. "2010," she said. She remembered because it was the year after her daughter, Dahlia, was born.

So why write about this today?

Debbie is in Silverton, Colorado, with her family (husband Scott, son Sheppard, and the aformentioned Dahlia), going through final preparations for her first Hardrock 100 Endurance Run.

Hardrock Hundred starts Friday morning, July 14th, at 6 am MST.  It needs no introduction for anyone who even remotely follows trail or ultra-running. Simply put, it's one of the most difficult to run (and to get into!) ultramarathon trail runs on the planet and among the most prestigious just to finish.

With 33,050 feet of climbing and 33,050 feet of descending for a total elevation change of 66,100 feet, AND with an average elevation of 11,186 feet (low point 7,680 feet and high point 14,048 feet), this ultra-running monster sure isn't for the weak or faint of heart.  

Hardrock has been a #bucketlist race for Deb for as long as I can remember. She's had an incredibly challenging time just getting into the race!  Each year over the last few, we'd talk about her race schedule and always had to consider that this might be the year she'd get in.

This year she's one of 145 runners who will start and one of only 22 women. Debbie's husband Scott wrote up a beautifully detailed blog post preview as a lead-in to this year's race. In that post, he outlines a brief history of Debbie's failed attempts to gain entry (the lesson: never stop trying!), along with all of the assorted fun they've had preparing for this unique race journey. To read that post (which I highly recommend), go HERE.

The real purpose of me writing this today isn't just to throw a huge shout-out and congrats to Debbie for having achieved this incredible feat of just GETTING TO the start line of Hardrock 100.  (That's no easy feat. A great many ultra-runners end up toeing the line of their goal events nursing some kind of injury - having been unable to complete the training required and also survive to get to the startline 100% healthy). No, I want to do more than that. I'd like to share with you a few things about Debbie that I've learned coaching her.

What is it that makes Debbie unique and allowed her to have such enduring success? 

I was going back through some of my old coaching notes and emails with Debbie and reminded myself that in the fall of 2012, we were fearful that Debbie might have a labral tear in her hip. As it turned out that wasn't the case. 🙂 The point of that story is, while Debbie's had many more victories than defeats over the course of her career as an ultra-runner, there have been some challenging periods. Like so many athletes, she's had to overcome her fair share of difficulty just to get to this point.

Every time we faced one of those difficulties, we did it together (as a team along with her family). We re-evaluated what we were doing and how we were doing it. We tried to find a better way, together. Debbie really has been at the cutting edge of so many of the things I've introduced to my coached athletes. She's always willing to try new things and has become a master of so many (yoga, kettlebell training, vegan nutrition, to name just a few) because of her boundless desire to grow both athletically and personally.

Deb and Lis. Amazing athletes - beautiful people - beautiful smiles! (All of the photos here are courtesy of Scott Livingston, hubby and photographer extraordinaire!)

As I think about it, Debbie often reminds me of one other elite athlete that I'm fortunate to coach, 5-time Age-Group Ironman World Champion, Lisbeth Kenyon. How so, you ask? Well, perhaps not surprisingly, they're alike in a lot of ways. Here's just a few:

  • Both of them are 100% willing to be accountable for every single thing they do in training. They keep great training diaries, are always timely in how they communicate with me, and they leave no stone (details) unturned when it comes to their daily training and preparation. They're detailed oriented in every way.
  • Both value their health ABOVE their fitness, meaning they would never exchange doing something that isn't smart for their health for a fitness "boost."  They deeply value what it means to "move well" and approach their training holistically. What results is that they both possess a near-perfect balance between mobility/flexibility and stability/strength; one reason why they've remained durable for so many years.
  • Both embrace a quality over quantity training approach which is based on a "movement-quality-first" mentality. Rare in ironman and ultra-running circles, it means they have more time and energy for family and work responsibilities. And less risk of burn-out over the course of many years of training and racing.
  • Both love to learn and actively participate in learning every day. They're always the first to 1. be accountable to something new that I introduce, or 2. attend a class or clinic that I host, or 3. show up in a room full of students with a "beginner's mindset." They are incredibly humble.
  • Both are mentally strong. In fact, they are the two most mentally tough athletes I have ever worked with. And I don't just mean on the race course. Yes, they are gritty and as tough as they come on the race course! More than that, by mentally strong I mean they willingly take days off and rest when they need it (do you think of the willingness to rest as a 'strength'?). They do the work without whining or bragging, they don't make excuses or miss training sessions needlessly, they own every result they get whether it's what they wanted or not, and they always put their family first and hold themselves to the highest standard, before anyone else.

Debbie and I at last year's Vermont 50 ultra-run and mountain bike.

A big group with my son AJ and his girlfriend Liz, and Terry, Deb, Dahlia and Shep...but we're missing Scott (per usual), he's always behind the camera!

Debbie and I have gone on to host many camps and clinics together. Our families have grown close. We've built a lasting friendship that I know will far outlive our coach/athlete relationship.

I'm honored to not only coach her, but to know her and call her a friend.  I'm privileged to play a small role in this amazing life (running) journey she is on!

In a short message on Facebook yesterday, one of Debbie's friends named Barbara, I think best described her (and I quote) as a "combination trail beauty and beast from the East." Yup, that's her! You nailed it Barbara. 🙂

I'd like to wish that wonderful "beauty and beast from the East" and her crew, the very best of luck as she toes the line this Friday and knocks one more trail "monster" off of her #bucketlist!  You are going to do great.

All my love, Deb.

~Coach Al

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Is It Possible You’re Dehydrated?

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Monday, July 25th, 2016

 

I'm coming at you today with a short piece on all things hydration. (I know what you're thinking, not another article about water and how much I should drink!) 🙂

In all seriousness, I decided to write this up today for one primary reason: despite the plethora of information and research on this topic, I still find that more than a few athletes end up coming up short with their water intake during training and racing, and it often dramatically (and negatively) impacts how they feel and perform.

So with the introduction of Timothy Noake's book "Waterlogged," a few years ago, or this article published last August in the New York Times, the message that is being sent out to endurance athletes is clear:

They'd have us believe (I'm paraphrasing) it's a myth to think the average person needs to drink eight, 8 oz glasses of water daily. As for the endurance athlete out there training in a variety of conditions, your risk of drinking TOO much water is actually much greater than is being dehydrated.

But are these statements 100% true, for every one of us?

I would argue that no, they're not.

Your hydration needs are largely determined by the temperature and humidity where you live and train, and your acclimation to those conditions. When it is very hot and humid, your hydration needs rise, often dramatically.

As a coach, I find that many of the athletes I work with fail to meet their minimum hydration needs during their regular day in, day out training sessions, especially when it comes to the hottest training days of the year. (Like right now!)

For what it's worth, I also find that sometimes the biggest mistake an endurance athlete makes is not adjusting their hydration "plan" based upon the conditions on the day. For example, let's say race day turns out much colder and windier than you were expecting or that you trained in. Don't make the mistake of taking in the same amount of water as you did during your very hot training days.

The Conservation Mindset

  • Do you typically head out on "only" a 45 minute or 1 hour run without water, thinking you don't need it or can catch up later?
  • What about a 3 or 5 hour bike ride with only 3 or 4 bottles of water?

One of the problems that often arises, is when we venture out into a run or bike ride carrying a limited number of water bottles (and therefore, fluid). Because many abhore stopping at a store and can often get caught failing to plan ahead, the result is what I call a "conservation" mindset during that training session that says, "you'd better meter out that water because it's all you have."

I've experienced this myself a few times, and with others that I work with. This kind of thinking can set you up for dehydration. Bottom line, during hot weather training, you must drink enough water to meet your needs, without fear of running "out."

Avoid trying to "catch up" by simply taking enough water along or planning ahead and taking the time to place bottles out at distant locations where you may be passing by to have enough to cover your basic needs.

Your Fascial (Water) Net

We are all familiar with how water is truly essential for basic functioning - for life itself. But what most athletes aren't as familiar with is how much your hydration levels impact how easily, efficiently, and fast you are able to run (or perform any other activity).

What do I mean?

A bouncing water balloon mirrors how our fascial net, combined with adequate hydration, helps us move forward!

A bouncing water balloon mirrors how our fascial net, combined with adequate hydration levels, helps us move forward!

Think of a water balloon. (Check out the slow motion video by clicking on the image to the left!). When you run, your body is a lot like this balloon filled with water.

The skin of the balloon is just like the fascial net that surrounds and supports your internal organs, soft tissue, muscles, and bones. What is important to know is, most of the elasticity that moves you forward comes largely from that fascial net, NOT other tissues.

 

Fascia is a water filled membrane. To use an analogy, when you dehydrate even slightly, your fascia and fascial system begin to act more like dried out (dehydrated!) beef jerky, and less like juicy, succulent prime rib. When you're dehydrated (even the tiniest bit) that fascial net can no longer help you bounce along (again, think of that water balloon).

9d6401e2-69ae-4fec-b05a-b7d841d180e8With increasing water losses, you're required to muscle every step. Similarly, that fascial net provides much of your overall stability. Your balance, coordination, and ultimately your speed, suffer.

Drink To Thirst?

In this podcast I did with Dr. Tamera Hew, one of the world's leading researchers and experts on hyponetremia (low blood sodium), she recommended drinking according to your thirst. (**If you haven't listened to this great interview loaded with golden nuggets related to hydration and hyponetremia, and you have a "thirst" for knowledge, go listen HERE!)

There's no doubt that this basic recommendation is a good one. The problem can be, based upon my experience as a coach, that quite a few of us are NOT as in tune with our thirst as we might hope, especially as the hours add up, and fatigue and energy challenges increase.

This is one reason why it's imperative to have a basic plan of attack in place that is based upon the conditions and your own practice and experience.

  • Start with a basic plan for 25-35 oz of water per hour and adjust accordingly depending upon conditions!
  • When it is very hot or you're not fully acclimated to the environment you're in, you'll need more. When it's cooler, you'll need less. Be flexible with your plan and adjust as you go.
  • Consider performing a sweat test on yourself to find out your own individual needs depending upon environmental conditions.
  • Go listen to that podcast I did with Dr. Hew, she rocks!
  • Learn about YOUR body and your needs as you train, and then listen to it! 🙂

Happy trails!
~Coach Al

PS: If you'd like to receive more information and tips right in your inbox, click HERE to sign up and I'll be in touch!

PSS: One last thing: if you end up in a situation in a hot race where you know you're dehydrated, you have to have the confidence in your training and STOP long enough to fix the problem! That might mean a few extra minutes at an aid station, or sitting down to drink a liter of water to fix the issue. Don't assume that you'll be able to still soldier on to the finish. Stop, fix it, then resume, feeling much better and able to maintain your goal race pace as a result!

 

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Categories : Ask Coach Al, Dr. Tamera Hew, Elastic Return, Fascia, Fascial Stretch Therapy, Injury, Mobility, Musings from Coach Al, Nutrition, Race Nutrition, Running, Running Injury, Stability
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060: MORE on Mindsets for Optimal Performance with Stanford Researcher, Omid Fotuhi [Podcast]

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Saturday, June 11th, 2016

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Dr. Omid Fotuhi

Dr. Omid Fotuhi

Hey everyone! Coach Al here.

Today I am once again honored and pleased to welcome back onto the podcast, Dr. Omid Fotuhi, runner, triathlete, and project manager for the Stanford University Interventions Lab. It has been almost a year since we last had Omid on the podcast; I've personally been anxious to get him back on so we all could continue to learn from him and his research team.

Without a doubt, that first podcast we did together (Episode 58, which you can listen to by going HERE) was one of our most popular ever.

In Part 1 of our chat (Part 2 coming soon), we discussed what he's learned about how we all can better use the power of our mind to explode our potential!  Such as...

  • The important interplay between our own belief systems and effective goal setting.
  • The three types of goals / goal setting, and how they work individually and collectively to empower us to greater achievement and self actualization.
  • Fixed and growth mindsets: Which is more likely to lead to reaching one's potential?
  • The most effective strategies for reaching beyond our fears and achieving more than we ever thought we could!
  • And much more!

Thanks everyone for joining us and tuning in, we appreciate it. I am already looking forward to sharing Part 2 of our discussion soon!

Happy Trails!

~Coach Al 

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Categories : Ironman, Mindset, Podcast, Pursuit Athletic Performance Announcements, Racing, Running, Triathlon, ultrarunning
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059: “Slipped Away,” with Special Guests Jean Mellano and Ron Hurtado [Podcast]

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Monday, June 6th, 2016

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SteveT

I'm honored to have two special guests on the podcast today: Jean Mellano, author of the memoir Slipped Away, and veteran, founding member, and executive director of the Airborne TriTeam, Ron Hurtado.

Some background: I first met Steve Tarpinian in 1996 after deciding to attend his "Swim Power" clinic at the Nassau County Aquatic Center in Long Island, NY.

I was hoping to learn how to overcome my fear of the water and how to swim. If you're thinking that's not exactly an easy task for a 36-year-old having experienced a near drowning as a 10-year-old kid, you'd be right.

I arrived as a anxious newbie, wondering what the day would bring. When I left at the end of the day, I had made a friend for life and also come to know one of the best teachers, coaches and men I'll ever know.

Sadly, on March 15, 2015, that great teacher, coach, mentor...lost his war on depression, and took his own life.

SlippedAwayFast forward a short time later, Steve's soulmate and partner of 35 years, Jean Mellano, after reading all of the heartfelt remembrences of Steve on the popular Slowtwitch.com forum, decided to write a memoir to honor Steve's legacy and bring more awareness to mental illness, specifically depression.  She titled it Slipped Away.

In Jean's words,"there is still so much stigma and embarassment attached to depression, which further adds to the suffering of those afflicted. Mental illness is where Tuberculosis, HIV/AIDs, and cancer were many years ago in terms of no one wanting to talk about it."   

In today's podcast, Ron, Jean and I discuss many things including Steve's legacy, such as:

  • Why and how the book, Slipped Away, came to be.
  • Project9line, a Long Island based non-profit organization that supports veterans suffering from PTSD and depression, and which receives the majority of the proceeds from the sale of the book.
  • The Airborne TriTeam, another Long Island based non-profit organization started by Ron, specifically created for mentally and physically challenged war veterans. The team has a unique and strong connection to Steve and his legacy.
  • What we can all do to help those suffering from PTSD and other forms of mental illness.
Depression is like an iceberg...

Depression is like an iceberg...

In Jean's words: "To many people who knew him, Steve had it all and appeared to be on top of the world. Hindsight is 20/20; we now know things weren't always as they seemed. In many instances, people who suffer from depression and mental illness hide it very well.  If someone close to you has a pattern of "going dark" (not returning phone calls or emails, etc.), it could be more than just them being busy or forgetful.  When this happens too often, perhaps a little more compassion and understanding for that person may be in order."   

Jean believes Steve's true legacy and how he should be remembered isn't as a great coach, race-director or athlete who took his own life, but rather, as a human being who did his very best to make people feel good about themselves and who inspired them to accomplish things they never thought they could do.  I couldn't agree more.

Thank you Jean and Ron, and everyone who joined to listen in to this podcast.

To learn even more about the memoir and about Steve, or to purchase a copy, visit the website HERE.  It's also available on Amazon.  You might also want to visit the Slipped Away Facebook page HERE.

~Coach Al 

PS: Jean wrote a wonderful article for the online magazine, The Mighty. In it she shares some of what she has learned about grief since Steve's passing. I highly recommend it.

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Categories : Ironman, Mental Illness, Podcast, Swimming, Triathlon, Triathlon Team
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What is Your Preference?

By Coach Al Lyman, CSCS, FMS, HKC · Comments (3)
Monday, February 29th, 2016

 

I've always found it fascinating how certain things end up developing a huge following, often becoming so popular they almost develop into cult status. In the fitness world there's a million examples, and no better example than when it comes to building strength.

KippingWhether it's body-building vs. powerlifting, barbells / dumbbells vs. kettlebells, or fat-loss vs. crossfit, it's not uncommon to see everything from mild bantering to flat-out arguments flying on twitter and FB between these groups of believers, each out to prove THEIR approach is the right way.

What often starts out as a "new," cool way to get stronger, ends up becoming an entirely new belief system...with hard-core disciples that proudly proclaim their allegiance on a cool (and often expensive) t-shirt. Confirmation bias and passion make for a powerful mix!

However.....as anyone who knows me well will vouch, I tend to think differently than most. I guess you could say I have sought refuge in being unattached.

To me, functional vs. isolation, dumbbell vs. kettlebell - none of this really exists. (The term "muscle confusion" made popular by P90x doesn't exist either, but that's a topic for another email!) 🙂

What does? It's simple: Get strong training, a.k.a. strong person training.

How about something even simpler? Movement training.

Every tool has pros and cons. For example, bands are convenient and can be taken anywhere. Kettlebells are amazingly versatile, and barbells are cool because you can add lots of weight in small increments.

And bodyweight training might be the very best because after all, if you can't control and move your own body against resistance, what right do you have picking up an object to increase your strength?

(In my Get STRONG-Blast FAT group coaching program which is going on right now, I'm teaching bodyweight training nearly exclusively, primarily because it is so quick, simple, safe, and effective!)

The bottom line? Use the equipment (or no equipment at all) that matches your skill and experience level and best serves the purpose. For me the purpose is simple: to develop "real" strength and improve my overall health.

So yes, I will admit that the kettlebell definitely IS one of my OWN preferred tools for strength building and that's one reason why I am leading a Kettlebell Training for Triathletes workshop from 11am to 12pm, at the TRI-MANIA Summit and Expo on Saturday, March 19th, at Boston University's Fit-Rec Center in Boston!

TriMania adYou DON'T have to be a triathlete to come out and join in!

In fact, check out this note (to the left) from FB, left by a trail-runner who admitted not wanting to do a tri anytime soon, but just wants to learn some good form!

Whatever system or method you choose, my advice is to ensure it is BOTH safe and effective. If it is both of these, then it's probably a good choice.

So what is YOUR preferred mode for getting stronger?

Don't forget - Saturday, March 19th, at Boston University's Fit-Rec Center in Boston - Kettlebell Training for Triathletes workshop from 11am to 12pm.

CLICK HERE to go to the registration page. It's only 20 bucks, and should be lots of fun (with some great learning too!). If you've got questions about the workshop or simply want to get in touch, email me at: coachal@coachal.com

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Categories : Ask Coach Al, Core Stability and Strength, Functional Strength Training, Kettlebells, Musings from Coach Al, Triathlon
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There is NO Tomorrow.

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Tuesday, January 5th, 2016

 

Hi Everyone...Happy 2016!

Ok, so in my humble opinion, today's post is important - I hope you can take a minute to read it. It's important for one simple reason - because as the subject line says, there is no tomorrow. 

Now that might sound extreme or fatalistic, but ya know (and as you'll learn as you read further), when it comes to setting goals, taking care of those "niggling" injuries (that seem to get worse as we get older), and being able to do the things that make us smile (like run!), I've learned that the only path that works long term, is to take action like there is NO tomorrow.

Now... before I tell you what kind of action I recommend you take, let me ask you a question:

Do you usually begin the new year with a "plunge" on New Year's Day? You know, the kind of ocean "plunge" where you strip down to your trunks and jump feet first into icy-cold water, with a bunch of other crazy fun-loving friends? 🙂

New Year's Day PlungeI think I did my first official New Year's Day "plunge" around 1985. I haven't done it every year since, because I'm not a big fan of streaks; it seems whenever I get any kind of streak going, I inevitably end up doing something my intuition tells me isn't smart. 🙂 But from that first time in 1985, I thought it was a great way to start the year anew.

...lots of laughing at myself and others, yelping and general carrying on like kids! I love the feeling of "drowning" those mistakes from the past year and looking forward optimistically! (The pic on the left is me getting rid of my socks before jumping in!)

So as is typical when I do plunge, I joined up with some friends for some mountain biking, and then with a run group that slow jogged from the John J. Kelley statue in downtown Mystic, Connecticut, all the way to the shoreline a few miles down the road.

So how does this all relate to what I want to share with you today?

As it happened, because so many folks from all over the area showed up to jog and then plunge, I bumped into a bunch of guys I had trained with, raced against, and become good friends with over the last 30+ years.

It was great to catch up, but honestly, what really blew me away was how few of them are actually running anymore. I mean, seriously, I met up with three different guys who were there to plunge, but told me that for all intents and purposes, their running days are over.

Not surprising to me, chronic knee and hip injuries that left a permanent mark on the joints seemed to be the prevailing theme.

I was saddened because in all three instances, we had a conversation about their injuries some time over the last few years. I told them what I thought they should do, and offered to help.

Listen, there's a truism in our business of helping athletes avoid injury and extend their athletic "lives" and it is this: See me now or see me later, but at some point, you are going to see me.

When it comes to protecting your body and making sure you can run for as long as you would like (how about for as long as you live), there is no tomorrow.

Check out Apollo in the video below - no one says it better. Believe it!

No Tomorrow

 

The ONLY path for anyone who wants to be proactive and make sure they are doing all they can to age gracefully, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, imbalanced, or asymmetrical. Until that happens, it is only a matter of time.

So, because I want to help YOU, for a very limited time only (4 days-this opportunity is gone at the end of the day on Friday!) and for a limited number of runners (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at $100 off the normal price of $299.00. That's right, $100.00 off!

4 days only; 5 athletes only. Will one of them be you?

 

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

 

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGA100 to get $100.00 off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGA100
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. We will be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. We then take all of the information provided and conduct the analysis in our labs.
  5. When we are done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents. You'll know WHAT to do, HOW to do it, and will be able to contact us should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

Happy trails!
~Coach Al

PS: Still not sure, or doubt some of what I've said? Why not jump onto our Pursuit Facebook Group and ask any question you'd like of the athletes that are there. They'll give you the straight scoop! It is an open group, so just ask to come in. You can post any question on our company Facebook page HERE also.

PSS: Still doubt it works? Why not speak with any other athlete who has gone through it. Reply to this email and I'll give you contact information.

PSSS: Remember, for 4 days ONLY and for 5 runners ONLY! $100 off!! No exceptions! Act now! This is gone by the end of the week!

 

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Categories : Ask Coach Al, Authentic Movement, Coaching, Core Stability and Strength, Gait Analysis, Goal Setting, Injury, Musings from Coach Al, Running, Running Injury, Virtual Online Gait Analysis
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FIVE Years – 22 Minutes

By Coach Al Lyman, CSCS, FMS, HKC · Comments (2)
Tuesday, December 29th, 2015

 

Hi Everyone...Coach Al here. I've got an important message for you today, one that is hopeful and empowering and will help you be happier and better in 2017 and beyond!

Back on October 7th of last year, I was at an Entrepreneur Magazine conference in NYC and had the good fortune of hearing some great presentations including one by writer, James Clear. (His articles on behavioral psychology, habit formation, and performance improvement are awesome - check them out!)

Mr. Clear has developed quite a following online because of his often profound and always concise writing.

James Clear articleHe wrote an article recently entitled "You're Not Good Enough To Be Disappointed."

The article resonated with me and with many others, including some colleagues in the coaching community and some smart introspective athletes I coach. If you missed it, click on the image to the left and read it.

I get frustrated, but that's just me.

The article from Mr. Clear reminded me that one of the things that has always frustrated me, whether it was teaching percussion privately back in the day, or today as a coach, is how quickly people get impatient or discouraged whenever something is "hard" for them, or when they don't get instant results from a little bit of training or work.

I'm also frustrated whenever athletes want to brush over the learning process (essential to improvement and growth, and for me, FUN), so that that they can get to the "really" good stuff, whatever that is.

Now if that sounds harsh or hits home and makes you a bit uncomfortable to read, then you have a choice. You can close the page and check out for now, or you can keep reading and see if there's something here that's worth thinking about. I hope you keep reading.

Now listen, this ISN'T about me, it's about you. I'm here to help you get better.

But at the same time, I have to be honest...

Like every one of you, when I think about how a thing might help me, I go back and relate it to my own experiences. In this case, for me it's my development as a runner. So let's start there:

I ran my first Boston marathon in 1983 as an unofficial runner (aka "back of the packer"), finishing in around 4-hours. The picture you see is from that day, hanging out with some friends right before the start. What an amazing day it was!

I finished, absolutely IN LOVE with running AND with the Boston Marathon. I wanted to come back as a qualified runner, not one that jumped in the back and ran as a scab.

So, I made a huge decision that day, vowing NOT to run another marathon until I was ready to run fast enough to qualify. (No small feat since the men's open qualifying time then was 2:50!).

Four years went by.

Injuries, miles, a lot of reading and study and research, more injuries, and dozens of road races and track sessions later, the time arrived when I believed I was ready to give qualifying a shot. I signed up for the Marine Corp Marathon as my first "official" marathon. Luckily for me, the qualifying standard had been lowered from 2:50 to 3 hours! My 3:01:20 that day in 1987, starting behind 11,000 runners, got me in.

So let me ask, would you or any of your friends take four years, F-O-U-R years... to train and improve, between their first and second marathons?

(Many runners and triathletes are so anxious and impatient, they sign up for their second marathon (or ironman) before the ink is dry on the finisher certificate from the first, without considering what it really will take to improve!).

 

FIVE YEARS - 22 minutes.

My first "official" Boston (and 2nd official marathon) followed in April, 1988. The image to the left and below is from that race. (Gotta love the fancy painters hat, right?) 🙂

1988 Boston Marathon

I will admit that when it came to training, my entire focus as a runner was on one thing: How I could run the marathon faster, and the Boston Marathon in particular.

So it was more racing, more injuries, more humbling mistakes and "learning" opportunities. Hell, the things I write about and share today with the athletes I work with, I learned the hard way over those years and the ones that followed.

I trained for 5 years before running the 2:39 at Boston in 1992 that stands today as my PR for the distance.

5 years to improve by 22 minutes.

F-I-V-E years. Twenty-two minutes.

Have you or any of your friends worked relentlessly for 5 straight years, with a laser beam focus on one race, one distance?

Some of the athletes I've worked with look back and like to say I have more talent than they do. I don't believe that. (Do you remember this? "I Don't Care How Talented You Are,")

I have no more talent than you do, but as soon as I crossed the line in Boston in 1983, I knew what I wanted - I LOVED training with a very specific goal. And I LOVE the process. I always have, and I'm sure it comes in part from my life as a musician.

If you're going to reach your true potential, you have to be willing to listen, learn, and work really hard for as long as it takes. And you have to try to avoid being frustrated, mad, or disappointed. It's that simple.

As James Clear (and Dan John) pointed out, the fact is, you haven't worked long enough to be disappointed, frustrated, or discouraged.

It's time to embrace the process and enjoy the journey, my friends.

Just keep learning and working hard. Every day's a new day.

Happy trails!
~Coach Al

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Categories : Ask Coach Al, Coaching, Goal Setting, Marathon Training, Musings from Coach Al, Running
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Who Wouldn’t Like To Run Faster Off Of The Bike?

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Wednesday, December 16th, 2015

 

"The truth isn't always popular, but it's always the truth."  - unknown

I've got some important (and very different) stuff to share with you today, and I know, because you're busy you may not want to stop what you're doing to read this.

But listen, if you want to KNOW how you can train differently and smarter on the bike, AND learn how to run FASTER off of it (no it isn't about the same old blah blah, brick runs, etc.), then ya gotta keep reading!

Trust me, my advice is NOT going to be the same-old, same-old. It will probably rankle a few folks, too. Especially some of the "experts" out there that are reading.So to get to the heart of what I want to share today, I have to start with a story about swimming. It's a true story.

(I know, I know...I said I was going to help you ride and run faster, and I am!  But...you need a little context - and this story will provide it. Keep reading!)

A few years ago I was sitting around with some swim coaches at an ASCA conference. The topics at the table revolved around two things: the iconic swim coach, James "Doc" Counsilman (who is well known for coaching Mark Spitz, winner of 7 golds at the 72 Olympics), and the "S" curve in swimming. 

Now, I don't know if you're a swimmer or not, but if you are, I'm sure you're familiar with the "S" curve pulling path. This "S" curve is what many coaches believe is the "ideal path" for your hand to follow during the pull phase of the stroke.  Shaped like the letter S, this pulling path has become well known as one hallmark of a fast swimmer.

Apparently all the hoopla about this "S" curve began with Counsilman and Spitz. The story goes, the coach was watching Spitz swim and noticed this "S" curve in his stroke. Since Spitz was swimming faster than anyone else in the world, Counsilman (always the innovator), came to the conclusion that the secret to his speed might be this curve. 

So Counsilman figured, if it was good enough for Spitz, it should be good enough for everyone, and proceeded to instruct every swimmer he coached to start putting this "S" curve into their strokes. What began as a simple way to make his swimmers faster, soon became gospel in the swimming world.

Simply put, many believed that to swim fast, you needed to have an "S" curve in your pull.

 

Which came first, the chicken or the egg?  

What I'm talking about here is CAUSE and EFFECT, so the chicken/egg analogy may not really work. But it is sort of a funny cartoon, don't you think?  🙂

Anyway, an odd thing happened as Counsilman's swimmers started adding this "S" curve consciously - something he didn't anticipate.

Despite imploring his swimmers to "S" more, not only did most of them not get any faster, some actually started swimming slower.

What was going on?

To answer that question, let's go back to Spitz for a moment.

Is it possible that the "S" curve emerged as a natural byproduct of both his training and his body's intuitive understanding of how best to create more lift (and thus increase pulling power)?

Based on my own experience, I'd have to say the answer is an absolute, YES.

Spitz, like most great swimmers, could "grip" and hold on to the water, making the water more "solid" as his arm traveled past his rotating body.

He didn't consciously try to create that letter S.

It happened as a function of what his body did naturally, AND what he learned via tens of thousands of hours of mindful, consistent swimming.
  

Should you scrape mud off of your cycling shoes?   

I'm betting a very similar kind of story could be told when it comes to riding a bike efficiently and powerfully.  And THEN..running efficiently AND fast after the ride.

How so you ask?

Have you heard that popular advice, made famous by legendary cyclist Greg Lemond, to "pedal like you're scraping mud off of the bottom of your shoe"?

Like Counsilman's advice to articially integrate an "S" curve, trying to artificially change how you pedal a bike is not going to help you, and it may even HURT you.

And that "hurt" might not be limited to riding, but could also negatively impact how you run OFF of the bike. And increase your risk of injury, too.

In fact, I'm here to tell you that for the most part, ANY drill, tool, or technique that you've read about or heard was designed to improve your pedaling technique, is probably a complete waste of your time. 

How about Spin-Scan on a Computrainer? Or those fancy charts that show you exactly where you should apply pressure to the pedal as you go around? All of it, a waste of your time.

...except for one, that is.

One, very different and important, approach.

That one approach is the topic of a 12-minute video I prepared for you, that you've GOT to watch.

Authentic Cycling Video is here.So when it comes to riding faster,

I have to ask...Do the best cyclists have a great "spin" because they consciously "scrape mud" at the bottom of the pedal stroke?

Or (like Spitz in the water), are their pedal strokes and nervous systems more finely tuned and coordinated because of natural ability and perhaps more importantly, thousands of hours in the saddle?

Whenever we start incorporating something into our training because we heard the pros do it, or our friends said they read it in a book or online in a forum, OR we think we can outsmart our nervous system with "better" technology (such as clipless pedal systems), bad things can happen.

That was true for Counsilman's swimmers, it is true despite LeMond's advice, and it's true for running and just about every other activity, too.

There are a few other "truisms" that can be gleaned from all of this, such as...

  • getting faster isn't just about training "hard," it has a lot more to do with our nervous system than most realize.
  • mountain bikers, I think, have known a lot of this for a while. They 'get it.'
  • all of us are learning more every day - no one has all of the answers.

As for how ALL of this specifically impacts YOUR running off of the bike...well you'll have to watch and listen to the video for the answer to that.

When you do, please let me know what you think, ok?

Happy trails!
~Coach Al 

PS: A few minutes into the video, I refer to an article I wrote for Active.com, called: What Kenyans Can Teach Us About Running Economy and Efficiency.  To read it, CLICK HERE.

PSS: Just so y'all know, I have tremendous respect and admiration for Greg Lemond, a true champion and legendary cyclist. My belief is that at one time, he probably made an observation and drew a conclusion from it.  I've done that many times and am always learning. I've also changed my mind on things as a result of having a better understanding of "cause and effect" with certain things.

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Categories : Ask Coach Al, Classes and Clinics for Athletes, Coaching, Cycling, Off Season, Running, Swimming, Triathlon
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Today It’s About THE SWIM! You In?

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Friday, December 4th, 2015

 

I'm sure you gathered from the subject line that the topic today is swimming, specifically for triathletes. If you're a triathlete and the subject interests you, cool, keep reading. If not, no worries we'll connect next time around.

So, I've been chatting a bit recently about swimming and getting faster, with a lady I've coached for, um, about 6 years. She's smart and experienced, and pretty darn "good," if you consider being a course record holder AND winning your age-group at the Ironman World Championships in Kona FOUR times, good. 🙂

Our conversation, which included a little friendly bantering, got me thinking...

...Most triathletes struggle to get faster in the water. The question is, why?

 

There are a lot of options and a ton of information available online if a triathlete wants to become a faster swimmer. The problem is, non of the "experts" agree on the best approach. Read enough and you'll hear the secret is the right drill, until you read the article that says drilling is a waste of time.

The volume debate always gets the conversation heated up! Swim more? Swim less? Swim with a band and paddles or no, get rid of the "toys" if you want to improve. There's just not much agreement. Not coincidently, there's also a healthy debate right now in a slew of online forums and among coaches on the topic.

While I haven't counted, it seems to me there's enough websites, coaches, clinics, swim programs, instructional DVDs, AND opinions....to fill a very large ocean (no pun intended). 🙂

So if it's not a lack of information, resources, or expert opinions, then what's the real reason for such widespread struggle?

Something is clearly missing.

Well-known tri-coach Joel Filliol, in an article entitled "The Top 20 Rules For Faster Triathlon Swimming," and on a recent podcast episode he did with coach Paulo Sousa, makes the argument that triathletes waste time drilling...that drilling doesn't work. According to them both, conditioning trumps technique. To quote Sousa, "working on your fitness works on technique," while the "opposite is not true."

A slightly different viewpoint comes from internationally-renowned swim coach and triathlete (and one of my own mentors), Haydn Wooley of Future Dreams Swimming in New Zealand, who is well known for stating that "technique sets the upper limit to how far your fitness will take you."

After literally beginning my own swimming journey by learning to overcome a fear of the water and taking my first swimming lesson as a 36 year old, 20 years ago, I've come to discover there are a lot ways to skin a cat, or to put it the way a Swede would, "Alla sätt är bra utom de dåliga" which means... "all methods are good except the bad ones."  🙂

So let me ask: If you want to get faster, should you attend a clinic or get your hands on an instructional DVD and start drilling in an effort to improve your skills? OR, should you simply increase your volume and frequency, just swim your ass off, and just tweak your stroke as you go?

 

Duh! We're all different.  

 

Triathletes the world over come from so many different backgrounds. It's always seemed somewhat counterintuitive to me to think that any ONE approach is the right one for every triathlete. 

Hell...there's some percentage of those who line up at the starting line of a triathlon who are so freaked out about being in the open water, thoughts of anything except how to survive and cope with the panic, are completely forgotten. (Who gives a crap about technique when you're nearly drowning!) 🙂

So what do you think?

For me and the athletes I work with, we begin with this simple mantra: Commit to never taking another bad stroke. 

Of course, you and I know that making sure every stroke we take is absolutely "perfect," just isn't possible, right?

 

How we learn: experimentation, repetition, imagery, exaggeration 

When it comes to learning a new skill or trying to improve upon our existing skills, all of the current science says that for most of us, experimenting - dancing on the edge of our abilities, going "too" far and slipping and falling only to get back up and try again, are universal concepts that hold true.

"Chunking" skills into small bits, seeing a picture or image in your mind's eye of how a skill should ideally be performed and then trying to replicate it, and even exaggerating the opposite of what you're trying to do, also seem to have merit.

We also know that grooving a skill is easy, but changing that groove is hard. Really hard.

 

Which is why it's SO difficult to change after having taken thousands (millions?) of, shall we say, less than "perfect" strokes.

 

Conditioning or technique, which is more important?  

 

Coaches Filliol and Sousa have a point: There's very little chance a triathlete looking to get faster is going to achieve it by mindlessly practicing and "perfecting" drills. Clinics too, are often a big waste of time, without the essential followup work, repetition, and effort required to change.

And while I wouldn't agree completely with Sousa and his belief that conditioning trumps technique, a lack of "enough" conditioning to practice effectively hurts many triathletes who are trying to get faster. Why? Fatigue erodes our ability to concentrate and hold on to good form.

 

Can you "change" in a single practice session?

 

The images on the left are from a 1 on 1 coaching session I did with a woman I coach. She made some dramatic improvements in a very short period of time, as you can clearly see when comparing the "before" clip on the left, with the "after" clip on the right.

In the image on the left, she is pressing down on the water (not an effective way to "catch") and is also overloading her shoulder.

The image on the right shows a much more effective "catch." It's no surprise that her "lat" (the large back muscle you see inside the yellow circle) is literally exploding as she sets up her pull.

(A picture, or in this case video, is worth a thousand words and it doesn't lie. Which is one reason why this athlete was able to change on the spot - AND why I never go to the pool to coach without my underwater camera). 🙂

So what's the bottom line?

It's simple, really: There is NO single approach that will guarantee success for everyone.

Yes, there ARE universal concepts that apply to just about everybody. Things like...

  1. Attentive repetition: Over and over and over. Working in the sweet spot on the edge of your capability. Relentless. Remember Malcolm Gladwell's book Outliers and 10,000 hours?
  2. Interweaving and chunking: Do it, then take a break, then do it again.
  3. "Deep" practice: fully engaged in the process, instead of focused solely on an outcome.
  4. Being mindful: fully present in the moment.

Are YOU doing what YOU need to do, to improve?

 

I think coach Filliol was on target when he hinted that those with solid technique who aren't getting faster are simply not working hard enough. For those folks, lengthening the "main" sets and getting in more volume are key. For example, even with solid technique, expecting substantial improvement on a dose of 1 or 2 hours per week of swim training just isn't realistic.

Conversely, it's also true that some triathletes have very little understanding of the difference between effectively "catching" water...and "catching" a head cold. 🙂 For those folks, a deeper commitment to learning more, to be better equipped to decipher the difference between good and bad swimming and information is where to start.

And there are also some, that are so lacking in the necessary flexibility in the shoulders and back, any attempt to swim "correctly" will result in nothing but a whole lotta frustration.

Have we come to any conclusions as to why so many struggle?

 

One thing I believe we have learned, is that too many athletes waste valuable time and energy working in the wrong way and using the exact opposite ideal approach. Or they simply do not KNOW what the ideal approach is!

The real answer to our question is simple, but not necessarily easy:

Find out what the optimal approach is for YOU, and then... work relentlessly and mindfully with dogged determination. Take advantage of regular, objective feedback from someone you trust to help review and assess your progress, and then take what you learn, "tweak it" where you need to, and get back to work.       

So let me ask you a question....

Do you know what the best approach is for you?

Do you care?

If you DO, then maybe you would be interested in working with me in a small group coaching format. CLICK HERE to let me know you're interested in learning more about what I have planned.

Within this group coaching program, I will...

  1. help you learn the OPTIMAL approach to getting faster.
  2. program AND guide your practices and training.
  3. review your video and offer specific guidance on how to improve.
  4. work directly with YOU to find the best ways for you to get faster.

If this sounds interesting, know right up front that it won't be "easy" -  you'll have to work hard AND you're going to have to be accountable.

There aren't any real swimming #hacks. (I wish there were!)  Real improvements will come from commitment, hard work, and us working together as a TEAM. So, if you aren't willing to hold up your end, don't waste your time OR mine.

Here's WHY you might want to jump in and take advantage of this opportunity:

  • You want to finish near the front of your AG instead of at the back.
  • You've been swimming for years but still go slow compared to your training partners.
  • You want to look forward to the swim portion of the races you do, rather than dread them.
  • You get out of the water at your races, tired and hardly ready to attack the bike and run.
  • Your shoulders are sometimes sore, or worse, downright painful after your swims.
  • You're tired of going to the pool over and over, and never getting faster!!
  • You believe having some guidance and feedback from someone who has walked the walk would help you and save a lot of trial and error.

If any of the above bullets resonate with you, CLICK HERE to let me know you're interested. There is no commitment required right now, I'm simply assessing whether there is enough interest to run the group.

Do you REALLY want to improve? No Bulls**t. I'm very serious about this. If this speaks to you, CLICK HERE.

Happy laps!

~Coach Al

PS: Speaking of groups, I mentioned to you earlier about the group kettlebell training - I've had some really great interest in it. There's still time to get in on this but don't wait too long, January will be here before you know it! If you're interested in learning more, CLICK HERE.  

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