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.