Archive for Musings from Coach Al

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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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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The Truth About Staying Young

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Monday, November 2nd, 2015

 

If there's one thing that came through loud and clear from a survey I sent out a few weeks ago to the athletes on our email list, it's that a lot of runners and triathletes are worried about losing fitness and their ability to "play" as they get older. They're worried about injury, too, particularly aging related injury.  Reading some of the responses made me think of that old saying, "Father Time always wins." UGH.

Do these worries ever trickle into your head and keep you up at night?

It doesn't have to be that way. In fact, although Father Time ultmately wins, I believe that we CAN race him toe for toe until the very late stages of our lives. The key is the right kind of approach to training (and a little bit of luck!).

Ask yourself this question: When it comes to your body, what is the ONE thing you've lost (besides your hair!) 🙂 as you've gotten older?

If you're like me and most others, you'll agree it's the ability to move freely and easily without any kind of restriction...just like you used to when you were a kid.

Simply put, what we most lose is mobility. 

The effects of aging (along with piling up the miles) are tighter, shorter, and stiffer muscles, connective tissue, and joints. What used to be SO easy to do, like squatting down to the floor to pick something up, suddenly and exasperatingly becomes much harder.

That tightness and stiffness makes us much more prone to injury, too. Unfortunately, our body and its tissues become like that cracked and dried out elastic band you took out of your junk drawer that broke as soon as you stretched it.

Losing speed? Take the brakes off...

If your goal is to go FASTER, lost mobility really hurts that too! Think about sticking brake pads on your bike's wheel - makes it a lot harder to pedal and slows you down, doesn't it?

While no one can truly beat Father Time, the secret to staying younger and feeling better as you age, is simple. Not necessarily EASY mind you, but it is simple.

The secret is to HOLD ONTO that youthful mobility (if you have it), or if you've lost it, do what's required to get it back!

To that end, today I'm sharing a video with you that I know is going to help. This video shows you a simple movement that you can use to both assess your present level of mobility as well as how to get back on the path to restoring it, if you've lost it.

 

Click on the image to see the video

Click on the image to see the video

We may not be able to literally turn back the clock...but we don't have to act our age either! We can look AND feel younger than ever if we're willing to commit and do what is required.

Do you want that bad enough?

Happy trails!
~Coach Al

PS: I almost forgot: Here are some important TIPS on how to get the most from using this video and practicing this movement.

Start by asking yourself this important question: Where is your primary limiter?

Are you unable to keep your feet completely and totally flat? Are you able to easily keep your chest up and maintain a nice long spine, or are you hunched forward? Are you fairly comfortable, or the reverse -  just plain unhappy down there?  These are the critical questions to ask, for starters....

So what to do next?

Follow my guidance on the video and get started NOW.

Remember what well known strength coach and mentor, Dan John, and others have said: "if it's important, do it every day."

Here are some tips that reinforce what I share on the video:

  • Do these barefooted, or if foot protection is necessary for you for whatever reason, use minimalist shoes that do not raise your heel.
  • If you're unable to get your feet flat or you're unable to sit up straight, use a light weight to "counter" balance. Use the LIGHTEST weight you can get away with. Start with 10 lbs, 20 lbs or 35 lbs.
  • As time goes on, work to reduce the need for the weight. You'll do that by increasing your calf length/ankle mobility, and hip mobility, as well as improving t-spine mobility.
  • You could also place a small book or 2x4 type support under your heels to start off with, if you're unable to achieve good posture without it. Make it your goal to remove the need for it with diligent practice, stretching, and dogged determination!

When you can DEEP SQUAT comfortably and without the aid of any device, you'll see a concurrent improvement in your running comfort, and overall athleticism. You'll feel great!!!

Enjoy, and oh yeah, please send me some pictures of your BEFORE/AFTER progress!!

PSS: If you can do this movement really easily, then mobility isn't YOUR limiter. But stability and strength might be....

 

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Categories : Ask Coach Al, Masters Athletes, Mobility, Mobility, Musings from Coach Al, Musings on Training
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No One Wants To See How The Sausage Is Made

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Thursday, October 29th, 2015

 

"That which is easy to do, is also easy not to do." - Jim Rohn

If I've become known for one thing more than any other, it's speaking the truth.  No, I'm not always right, but I do care. And because of that, I'm always going to be straight with you and tell it as I see it. Like it or hate it, it's what you get from me.

Now listen, I know that's not popular these days. People don't want to hear the truth, especially when it comes to building that fitness "wall" one brick at a time, or mastering the basics and fundamentals first.

No one wants to see how the sausage is made... 

Folks want cheering and applause, pats on the back, smiles and rah-rah.

Now that's all fine, don't get me wrong.  When it's truly deserved, that is. When it's EARNED.

Are You Bored?

I went to a National Strength and Conditioning Association coach's clinic last weekend. During a panel discussion, a presenter chimed in and said something that did NOT go over well with the group. I found it fascinating.

The guy who spoke up is a successful trainer. He was talking about how he’s recently had to change the way he does things. He said he's been forced to cave-in to the wishes of many of his clients, taking them beyond what they're really ready for at any given point in time. His words: "More of them are now routinely scouring Youtube videos - if I don't give them what they want, they get bored and move on."

All I can say to that is...wow.

No one wants to see how the sausage is made... 

 

Are You Self Sabotaging?

A benefit of having been a long time coach is recognizing trends that are typical for developing athletes, whether they are the novice, weekend warrior, or experienced pro.

One of the most common things I see (is it human nature?) is the tendency to self-sabotage the potential for massive long-term improvement in order to reach short term gain.  

A perfect example is the triathlete who fails to really focus on technique, instead choosing to log more yardage in order to build swim “fitness.”  Once you know you can FINISH the swim leg (especially with the aid of your wetsuit), why not decide to work relentlessly on the one thing that will make the greatest impact on how good you can be?  (Which is skill and technique!)

Whether you're nodding your head in agreement or not, if you're like most, you'll forsake that advice and just go swim, mile upon mile, grooving poor skills and trashing your shoulders in the process.

And if you're like many others, when you finally do decide that your skills are subpar, you’ll be faced with the fact that you’ve now hard-wired that poor form to the point where change is nearly impossible to achieve. 

No one wants to see how the sausage is made...

Want some other examples of how impatient athletes short circuit their potential for massive long term gains?

  • Building running mileage with the primary goal being an impressive running log, without first identifying imbalances and weaknesses in the body and addressing them head-on.
  • Signing up for long course races (70.3 or 140.6) without first developing a solid foundation of fundamental skills and experience at the shorter distances.
  • Spending $5,000 or more on a state-of-the-art triathlon bike before even owning a road or mountain bike or possessing any basic bike handling skills.

I know, I know..there are a lot of "reasons" why many athletes approach things this way. I've heard most of them.

Some feel they need more confidence to just "complete" the distance. Some are fired up by their newfound enthusiasm for the sport, and think they can jump on the "fast track" to improvements in durability and speed.

I think many take the easy way out by downplaying their own potential for improvement, or sell themselves very short when it comes to how good they can actually be.

No one wants to see how the sausage is made...

No one wants to hear the truth...

So let me ask you, do you REALLY know how good you can be? (Hint: NO, you don't).

Whether you like it or not, the truth is that YOUR greatest possibilities are built upon a solid foundation, AND mastery of the basics and fundamentals. It takes a long time to truly get good, which is one reason why I encourage folks to really embrace the process and enjoy the journey.

So who do you want to be? The athlete logging miles to get some additional "confidence,” or the one who is willing to pay their dues to achieve true, long term, massive gains in performance potential?

It’s up to you.

Happy trails!
~Coach Al

PS: If you aren't one of our email friends, you're missing out. We share a lot of awesome discounts and training information, so sign up if you haven't. Click HERE and as a bonus, you'll get instant access to my 5 TIPS for upgrading your off season NOW!

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Rock Your Wall!

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Monday, October 26th, 2015

 

I hope your Tuesday has started off great!

I sent out an note to our email friends last week that included a reference to a fun Will Smith video. In the email, I shared my SSQ and how important it is to review this past season before moving on to the upcoming season. If you missed that email, here's a link so you can read it in your browser. Check it out - it's VERY cool!

That email got me thinking about something else Will said that I absolutely love, and that is central to my coaching philosophy. One reason I love it so much? It's one of those quotes that isn't just about training, it has as much value for life in general.

I love the analogy of building a wall when it comes to how we should build our fitness, don't you?

Your body is a lot like a house...

It also reminds me of an analogy my partner, Dr. Strecker, refers to when discussing how we need to build our OWN "athletic" foundation. He says,"if you're driving down the road and you see a house that is leaning off to the side with a crumbling foundation, you sure wouldn't want to buy that house, would you? One big gust of wind and the house might blow right over."

Even though you and I would desperately LIKE to be able to, we can't build true ironman, marathon, or ultra-running fitness by just saying it, OR by taking it ALL in one bite. Just as Will said, we need to start by laying that brick, one at a time, as perfectly as we can, day after day after day.

If we do it right, soon we'll have that great foundation - one that is stable and straight and strong and that will support OUR "house" in any kind of wind, or more specifically, as the weeks, months, and miles add up!

Which brings me to the main message in today's email:

Any smart season-long training plan and progression BEGINS by:

  1. Restoring health and balance and fundamental movement quality, and then...
  2. Establishing a solid foundation that will support all the training that is to come. 

At Pursuit Athletic Performance, we call this first training phase, Restoration and Foundation.

So what's YOUR story?

During this time period, it's about learning as much as you can about your body - it's about self-discovery, from a movement point of view - learning your "story" as an athlete. That might sound unattainable, but I can't express just how important it is!

Try on some of these questions to get to the heart of who you are as an athlete:

  • Where are you tight? Why?
  • Where are you weak? Why?
  • Are you often sick? If so, why?
  • Do you struggle frequently with nagging pain or injuries? If so, why?
  • Are you a strong, fatigue-resistant swimmer or a weak, slow swimmer? If you're a weaker swimmer, why?
  • Are you a strong cyclist who can climb with ease, or do you struggle to push a larger gear? If you struggle to push that larger gear, why?
  • Are you a strong, durable runner or are you injury prone? If you're not durable, then why?
  • When you get tired out on the race course or during long training sessions, do you struggle to maintain efficient form?

Now if your house is about to blow over in the wind, or if that foundation is crumbling and starting to show some cracks, the color of your window shades doesn't matter very much, ya know?

Your body and your fitness are the exact same thing. 

Get started NOW. Answer the questions and take action, and you'll be on your way to building the biggest, baddest, greatest, fitness "wall" that has ever been built!  It won't happen any other way.

(One more thing, if you haven't yet checked out this blog series "Learn How You Move" we did a while back, take a look - it'll be worth your time, trust me).

As always, if you have questions, leave a comment of email me directly and let me know. I'm here to help.

Happy trails!
~Coach Al

PS: If you aren't one of our email friends, you're missing out. We share a lot of awesome discounts and training information, so sign up if you haven't. Click HERE and as a bonus, you'll get instant access to my 5 TIPS for upgrading your off season NOW!

PSS: I almost forgot to mention, I just had two coaching slots open up for working with me one on one. If you're interested in learning more, reply to this email and I'll get you some information and a questionnaire. Rock on!

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Categories : Ask Coach Al, Coaching, Core Stability and Strength, Dr. Kurt Strecker, Gait Analysis, Mindset, Mobility, Mobility, Musings from Coach Al, Musings on Training, Off Season, Stability
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Should You Take A Break?

By Coach Al Lyman, CSCS, FMS, HKC · Comments (0)
Wednesday, October 21st, 2015

 

Shortly after the 2012 London Olympics, there was an article in the Wall Street Journal outlining how some elite marathoners were planning to take an extended complete break from any kind of training after the race. (A complete break...really?). In that article, one of the world's fastest runners, Bernard Lagat, was quoted as believing that "inactivity was one of the reasons for his success." He said he always "takes the time to be lazy."

That doesn't sound like the kind of relentless intensity and focus we would expect from a world class runner, does it?

Does Bernard know something we don't, or is the fact that he is an elite the reason he feels a break is justified?

What is the right approach for the average age-group athlete who has a job and many other demanding responsibilities on top of training?

It depends...

My initial response when an athlete asks me if they should take a break is usually the same: It depends.

Yes, I know that sounds like the classic "side-step," but honestly, there are a lot of factors that each of us need to consider as we decide how to approach this time of year.  We really are all an experiment of one, and the consequences of our choices will have a huge impact on what's to come.

 

Be honest: did you drill yourself into exhaustion or are you truly feeling good?

Recovery and rejuvenation come in many forms and is different for each of us. Stress comes in many forms, too, and depending on our lifestyle, work, and training goals, it can take a huge toll. Some of that stress is good, and some of it isn't so good.

The serious consequences of week-in, week-out, 3 (or 4) sport training for months on end, combined with busy, high stress lifestyles (and too little sleep) is a deep level of fatigue that for many borders on exhaustion, and in some cases, can paradoxically become addictive.

 

Consistency matters...

Even though Bernard Lagat preferred a complete break, I've traditionally believed that for the majority, a simple change from the normal training routine can be a good approach.  At the same time, as I've gotten older I'm reminded that there are few things as important as training consistency, especially as we age.  Like many things training related, there's always many viewpoints.

  • Is a "complete" break from training the best approach for short and long term mental and physical rejuvenation? If so, how "complete" is complete?
  • Could a simpler primarily unstructured approach be best, where we just go "how we feel?"
  • Is it better to turn to other activities that aren't typical for us in order to maintain some "fitness" while getting away from the sports we most often train in?
  • If we take a break, do we risk losing hard-earned fitness gains that will be difficult to regain?

Deciding in which direction to go and discussing these aspects can often generate as many questions as answers! Here are some additional things to consider as you ponder whether a break is the right choice for you...

  1. If all else fails, trust your intuition. If your gut feeling is you "need" that break, you probably do!
  2. If you have been nursing an injury, STOP now and do what is needed to determine the root cause. NOW is the ideal time to resolve injuries once and for all.
  3. The harder and longer your races, the greater the likelihood you'll benefit from some extended recovery and rejuvenation.
  4. The older you are, the smaller the margin of error you may have for taking complete time off.  To put it another way, as we age, we need more than ever to keep moving. Don't "stop" and rest just for the sake of it.
  5. The best "break" may simply be a change in training routine. For example, if you are usually on your tri-bike, put that away and get on your mountain bike or cruiser instead. If you're usually running on the roads, get off road and onto a trail. Ease off on the pace and re-establish your aerobic base at a conversational training intensity. If in doubt, try a relaxing hike, ski, roller-blade, or simply sleep in!
  6. If you're like many and could use to improve skills in some areas, now might be the perfect time. Lower intensity, and technique focused!

Whether YOU need a complete break from structured training or not depends upon you - how healthy and durable you are, what you've done over the recent past, and what your upcoming goals are.

 

Plan for recovery year round...

Planning regular periods for recovery throughout the year is arguably more important, especially as one training phase builds to the next.

Whether you're an elite (like Bernard), a weekend warrior, or a competitive age-grouper, if you've recently established some training consistency and feel mentally energized and motivated, AND you aren't carrying deep fatigue from a long season of racing and training, there is absolutely no reason to stop now simply because of the calender.

Happy trails!
~Coach Al

PS: In a series of future posts, I'm going to lay out my philosophy for how to build fitness progressively in the off season. Stay tuned.

 

 

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Categories : and Life Balance, Ask Coach Al, Coaching, Mindset, Musings from Coach Al, Musings on Training, Off Season
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