Post Ride Coffee Shop... Reflections

I have wasted a tremendous amount of time maybe years focused on what I can NOT control. Wrapped up in myself, missing out, wishing things were different, even angry at the world. It is staggering how quickly my thoughts raced from one topic to another, how much time I wasted trying to sort out what I had no control over. Today, I work diligently to stay in the present. I still have skirmishes with my wondering mind but have learned to say "hey dumb ass, over here, we are dealing with this right now."

In the book "10% Happier" Dan Harris shares his battle with the negative voice in his head and his focus on what he can NOT control and how it effected his life and career as it played out on national TV. Eventually, his narrative goes into great detail about embracing the practice of meditation to control that voice. His book reiterates what I have realized, that being happier is up to you.

I have yet to adopt the practice of daily meditation but have become increasingly fond of post ride coffee shop reflections. Instead of trying so hard to keep up I focus on slowing down, resisting the urge to go, go, go or have everything figured out. Of course, you don't have to do this in a coffee shop.  The idea is to SLOW DOWN and take a minute for yourself even if just over a cup of coffee at home or a bowl of granola on the porch, as in the old Granola Cereal commercial.

I know what you are thinking, "I don't have time for that". We make time for a lot of things being in the moment is typically not one of them. I do believe you will be better off if you choose to make time for some reflection. In my opinion there is no better place to be in the moment than on the seat of a bicycle, the longer the ride the better.  Afterword, stop into your favorite coffee shop for some reflection. Focus on less rush, order "for here" maybe in a mug instead of a to-go cup, then take a few minutes to enjoy the moment. Let yourself relax, watch people, listen, read something, just enjoy being stationary if only temporarily. Reflect on your ride, your day, think positively-how lucky you are to be where you are right at the moment. It certainly isn't going to hurt.

No, I don't spend my days in coffee shops or riding my bike, although it would be nice. I do try to acknowledge how fortunate I am and try to relax a little bit. I try to appreciate the day, the sunrise while on a morning run, a long ride, some time in a coffee shop or a book store, getting my daughters off to school. I still miss stuff and worry more than I should but like Dan Harris I am at least "10% Happier", maybe a little more more.

Be the psychopath

New Year Resolutions meet "Missions"

There are a myriad of resources for self improvement and developing other skills; from becoming a better leader or better listener to improving running efficiency or your mind, your strength, happiness, your telemark turn, shooting accuracy even growing strawberries if that is your thing. These resources are available in every form imaginable; books, magazines, podcast, video, email newsletter, and workshop, to name a few.

My point, if you want to improve at something, you don't have to do it alone. So if you intend to get off the couch and run your first 5K or improve your time management skills, get going. Of course its not as easy as that, is it? Some of these resources claim to have all the answers and they may but what is often left out of the equation is your required contribution. It is no secret we are all searching for the easy route. So we have a tendency to read the book, give it a shot, then as excitement wanes we are on to something else.

In my opinion we are the reason we don't succeed. I know I have been that reason for my failures as well as my successes. We drive our success if we choose. Reality, you are not going to change unless your ready. No mater the resources you have before you. Even when you are ready, you still have to put in the work to achieve whatevr it is you seek.

In the spirit of resolutions, I thought I would share what I have been using to help achieve my fitness goals. Nothing magic here, sorry. What I have done is piece together a training plan using resources available to everyone. I call the plan "Missions" and they change as my goals change. They are really just a fun way to help schieve your goals. My missions actually mirror periodization training which divides your training into manageable blocks, nothing new there.

Missions are set up in 2 to 3 phases depending on the end goal. The first phase is typically a building or rebuilding phase. A strong foundation is the tenet for development of strength, sustainability and avoidance of injury. This phase is most often a 9 week block, the first weeks are a combination of low mileage, strength building, cross training and recovery. As the phase progresses, mileage increases as does intensity of runs and strength work. Patience is the key to success in this phase. Here you are either building toward a goal event or taking a break between events. Variations of this phase are ideal for maintaining a solid foundation during the off season to avoid starting from scratch before every event. That has always plagued me before I adopted missions.

The second phase focuses on specificity of my chosen event and depending on what that is lasts 8-12 weeks. Traditionally the last week of this phase is race week. With phase 1 focused on foundation building this phase allows for a quick increase in millage and the addition of hill repeats, intervals and tempo runs early in the phase. The weeks alternate easy and harder run days with rest days, continued strength and mobility focus with cross training. I do 10 or so minutes of mobility exercises prior to every run. I finish with a 15-20 minute strength cycle of tabata or interval style body weight exercises. I try to keep my rest day a total rest day but find it really hard. Cross training usually replaces an easy run as I often want to just get out on the bike.

I add an additional phase if I have an additional goal beyond the phase 2 goal. Otherwise I drop back into phase 1 until I find something that suits me. Currently I am 3 weeks into a phase 2 cycle preparing for a PR of 1:54:00 or less at the 1/2 marathon distance. Breaking 2 hours has always eluded me and I am determined to crack it. This phase is planned out weekly and includes what I need to achieve my goal. As long as I execute the plan.

My third phase goal is a 140+ mile bike ride, in less than 12 hours, down to DC to visit my sister. My current phase 2 actually includes a lot of cycling because of this goal. Missions have helped my training in a number of ways. One, missions are always in motion, eliminating the typical stop~start nature of many training plans. Two, the planning part is 1/2 the fun. Finding an event or a challenge planning for it and executing the plan is extremely rewarding even if the outcome may not be exactly what was expected. Three, they allow for a big picture evaluation of progress. Finally, I name my missions, often associated with the goal, which gives it substance. My current mission "Mission 17" has as much to do with my planned events as it does with my current situation. Now...... I just have to put in the work.

The daily run

We have moved. Not the kind of planned move full of giddy anticipation, excitement and wonder of the next chapter in our lives, but a forced, lost my job and gotta get out of dodge move. This type of move doesn't allow for a pity party or even to be very angry. It requires one quick decision after another. The down and dirty, make it up as you go, whirlwind kind decisions that call for you to move  and move quickly.
Wrought with uncertainty, forced to quickly bend your mind around one small goal after another so progress continues. There are a lot of moving parts; packing, finding boxes, truck rental, truck loading, address changes, finding more boxes, tying up loose ends, celebrating Christmas on the fly, new school registration, truck loading, house cleaning and finding more F*ing boxes.
The process volleyed between stressful, exhausting and nerve wracking in the morning. Then spells of productivity, reflection and more stress in the afternoon. Tears were shed, arguments had, hugs given and goodbyes said. Then finally, driving away from it all.
It is a sad time but a low-grade crisis in the grand scheme of things. If you are capable of rearranging things in your mind and separate the negative, the experience is full of opportunity. I was reminded of a sign on the wall at Newbury Comics in Boston that I always thought funny "All dates can change, so can you." So we have, we had to.
My daily run helped me see the opportunity in the change. It allowed me to close the book on what had been. Running each familiar route one last time encouraged me to be as positive as I could despite the circumstances. Not all at once but slowly, as the miles ticked off. It allowed me to work through the emotions of the situation and to be present so I could get the job done.

Now as we adjust to our new surroundings my daily run continues to provide solace. I have explored new territory. Discovered new trails and established new routes. It has allowed time for me to realign priorities and goals and strive to move forward. To participate with my families adjustment when they need me. I am not going to lie, this move has been a challenge. In fact it has sucked! But, a challenge made just a little easier with a daily run.

Bring on another year!

Many appear relieved to have 2016 behind us. There has been a lot of focus on the tragedies that shook our morality and sense of security this year. The uncertainty of the geo-political climate and the unpredictability of our own political landscape. Focus on how overwhelming and difficult things have been, are and will be in these trying times. The media, periodicals, blogs, social media our own homes seem to perpetuate the negative story. We are bombarded with this negativity then jump right on to the back of the conga line consumed by it, fueling its propagation. Its crazy!! Case and point, the cashier who helped me at Starbucks the other morning responded when I said Happy New Year that "2017 could not get here fast enough," and that she hoped "it would be better than 2016, it had been a shitty year" her co-worker responded "true that." Happy New Year would have been an ideal reply, I thought. I could not help but wonder that the quality of her year is at least partially up to her, isn't it?
I am not saying that these concerns are not valid, some crazy things have happened. Nor am I waving aside any hardship or loss anyone has suffered this year or ever. It just seems that an inordinate amount of time is being spent on the tragedies and the unpredictability of life and not enough time on right now, the good things.
I believe that adventuring into the unknown is part of every journey. Rolling into a new year is the same thing, you can only deal with what is now, this second, minute, hour, this day. There will be challenges, struggles even tragedies, but to assume that is all that is in store for you is "CRAZY." Its inviting the negative story to seep into and flood your reality. Why do that to yourself? I thought of Vivian Greene's quote:

I prefer to dance in the rain. This is exactly why I love to get outside. To run further than I have run, bike further than I have biked, to test myself, force myself to just worry about the next step, the next hill, the next intersection. To see whats around the corner and beyond. To reach the top of a climb, look out as the horizon unfolds in front of me, endless. Just as the possibilities in front of you. Just as the choices you make. I had some shitty things to deal with in 2016 but man I had some wonderful things happen too. You know what? I think 2017 is going to be AWESOME! Yours will be too!