How I Incorporate the Treadmill Into My Training

I am in no way a personal trainer or a running coach, but I do have an opinion on how treadmills should be used to compliment your training.  Notice that I said compliment your training.  All too often, runners opt to run on the treadmill as opposed to walking out the front door and experiencing the joys of running outside.

Picture was found via google search at http://www.waggintailsdogtraining.com/RWing.htm



I use the treadmill for targeted speed workouts and as a tool to encourage negative splits.  Many times when I run outside, I unintentionally start out too fast and begin to fade as the run progresses.  Thus creating positive splits, which make it difficult to maintain my desired pace.  With the treadmill, I can force myself to start out at a reasonable pace and gradually improve that pace as the run progresses.  After just two months of occassional training sessions on the treadmill, I can already tell a difference in my ability to set and maintain an attainable pace on my various training runs.  The big question is will this carryover to race day, or will the adrenaline get the better of me?   

I avoid using the treadmill for my long runs.  In fact, I can't imagine running in place for more than an hour.  I love running, but that sounds miserable.  Plus, despite improved technology there is no way to truly replicate race conditions and various, changing terrains on a treadmill.  Hopefully this post will give you some ideas on how to better utilize your time on the treadmill, while at the same time encourage you to brave the elements and go for a "real" run.  How do you use the treadmill to compliment your training?  Do you prefer to run indoors on the treadmill or outside?  Why?  I look forward to hearing your answers.  Enjoy the journey!

Treat Each Day Like the "Playoffs"

As I was watching the NFL Playoffs last weekend, I started to ponder why teams and individuals don't treat everyday like the Playoffs.  Why do teams play harder when "more" is at stake?  What determines your attitude and how much effort you are going to put forth?  Do you want to be remembered as someone that only gives it his all in "big" situations? 

I want to be like Danny Woodhead.  Danny is an undersized, overlooked, running back for the New Enlgand Patriots.  Critics have doubted Danny his entire life, but he has fought on and continues to find ways to be successful.  To paraphrase Danny on ESPN's Sunday NFL Countdown, he said, "I'm going to keep fighting until the door is all the way closed."  This is a prime example of controlling your attitude and effort.  Don't let obstacles define you.

Attitude and effort are the two things that you have complete control over every morning.  Don't let the situation or your circumstances dictate your outlook on life and/or how hard you are willing to work.  Put a smile on your face and work hard everyday.  Don't wait for the Playoffs, because you may find yourself waiting for something that never arrives.  Take this opportunity to look in the mirror and truly evaluate your attitude and effort.  Enjoy the journey!

P.S. Please comment if you have stories about people that have overcome great obstacles to achieve high levels of success.

No More Slacking in 2011

Since May, I have been very "slackidasical" with my blogging.  Yes, this is a fictional term that I use to describe someone that is slacking and doesn't even care.  Going forward this will not be the case.  I started this blog to motivate people to live healthier, happier, more fulfilling lives. In 2011, I intend to refocus on creating a blog that encourages people to interact and motivate one another via comments, email, and twitter.  In my opinion, the easiest way to stay motivated is to interact with others that have similar goals and ambitions.  Let this be that portal.  With 2011 finally here, I want to wish everyone a Happy New Year!  Also, don't forget to dream big as you carry out your 2011 New Year's resolutions. I have posted my 2011 New Year's resolutions below for you to see.

1. Spend time with God daily
2. Take at least one vacation with just my wife (minimum of 4 days and 3 nights)
3. Wake up at 5:30 AM during the week to train (This is harder than it sounds!)
4. Run a minimum of 20 miles each week (0 for 1 so far, but you can track my mileage at dailymile)
5. Complete a marathon
6. Complete an ultra marathon (A 50k is good enough for me.)
7. Post twice a week on this blog (I'm off to a bad start with this one)  
8. Read at least one book per month
9. Call/email a different friend each week
10. Convert my 1978 Schwinn to a fixed gear or working 10 speed with original handlebars

What are your 2011 New Year's resolutions?  Have you gotten off to a good start?  I hope everyone has a wonderful year, and I look forward to interacting with you along the way.  Enjoy the journey!

Decide To Have Fun

Life can be tough and grueling, and I can say with certainty that there will be times you feel like quitting. Don’t give up, or get so down that you forget to have fun. Just this weekend, I realized that there are people in each of our lives that always choose to have fun. They don’t ever seem to have bad days or be in bad moods. Does that mean that their lives are perfect? NO!!! It does mean that they are optimistic, positive, forever hopeful, and they have decided to have fun. Think about. How often do you come home from work, exhausted, with a frown on your face, complaining, and just plain unhappy? Something or someone ticked you off at work or traffic was slow on your drive home. You feel as if you never get any good breaks. Suck it up! Make the decision today to have fun and enjoy life!


I leave you with this motivational quote by an anonymous source, “Our lives are not determined by what happens to us but by how we react to what happens, not by what life brings to us, but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that creates extraordinary results.”

Visualize Success

Visualizing success seems to make the process easier and more achievable.  You can apply this to work, training, or life in general.  During my run today, I realized that I practice this technique in everything that I do, especially running (I promise I'm not crazy).  For example, on Sunday I went for a 7+ mile run.  In order to prevent doubt and fear from creeping into my head, I thought about how rewarding it was going to be to finish my run and enjoy a cold Gatorade.  Also, during any tough run I always think about my training goals and how that particular run is better preparing me for my upcoming events.  Thinking about this, as opposed to each individual mile or hill makes it easier.  In fact, it even makes it FUN!!  I encourage you to apply this technique to different facets of your life.  Next time you feel overwhelmed at work, visualize successfully completing your assignment or closing a big deal.  This concept may seem elementary, but it can make a world of difference. 

I will leave you with this quote by Cherie Carter-Scott.  "Ordinary people believe only in the possible. Extraordinary people visualize not what is possible or probable, but rather what is impossible. And by visualizing the impossible, they begin to see it as possible."  Now get out there, achieve the impossible, and enjoy the journey!

P.S.  Check out this recent post by Sarah Stanley that helped inspire me to write this post.  http://sarahstanleyinspired.com/2010/07/06/not-for-wimps/

Summer Workout Ideas and Fitness Tips

Sorry I haven't posted in a few weeks.  Going forward, I will post regularly and use Twitter to provide daily inspiration to my followers.  That being said, this post is intended to encourage you to take advantage of the Summer sun.  Summer is the perfect opportunity to have fun working on your fitness.  Unlike the Winter, you don't have to worry about frostbite when you go for a run or bike ride.  Also, there are many alternative workouts that fall outside the realm of "typical" workouts.  Below, I have included three of my favorite Summer workouts.  Check them out and please comment on your favorite Summer fitness tips or alternative workouts.  Have a great Monday and get out there and enjoy the Summer sun!!!

1. Wakeboarding/Skiing-  Spend a day on the lake wakeboarding or skiing, and you will see why this is such a great workout.  You will use muscles that you didn't even know existed.  Give it a shot and prepare to be sore!!

2. Kayaking-  If you have ever used a rowing machine, you will know why this is such a great workout.  Unlike an indoor rowing machine, kayaking forces you to use many core muscles as well as the traditional rowing muscles.  Row, row, row your kayak gently down the stream this Summer!!

3. Yard Work-  I can hear people right now saying, "I don't have time to go wakeboarding or kayaking."  Well guess what, you can get a great workout in doing yard work.  Yard work is a great way to get a workout and finish your to-do list.  It may not sound fun, but it is extremely rewarding to sit outside on the patio or front porch and admire your hard work, so I encourage you to knock out that to-do list and burn some calories at the same time. 

I hope that you find this to be of interest, and I look forward to hearing about your favorite Summer workouts and fitness tips.  Please remember that this blog is for entertainment purposes only, and I am not a physician or personal trainer.  I say this as a disclaimer, because it is best that you consult your physician prior to beginning or trying any type of new workout/physical activity.  Check out this great 4th of July picture and enjoy the journey!!

Thank you to all the men and women that have fought and are fighting for our freedom!!

The World Cup Showcases Extraordinary Fitness

As an avid soccer fan, I love the World Cup. No other sporting event can compare to the passion, excitement, story lines, and FITNESS that surround the World Cup! Once every four years, the world nears a standstill as the world's most popular game is center stage. This also means that some of the world's best all around athletes are center stage as well. Unlike most sports, soccer games are 90 minutes of non-stop action. You don't have the opportunity to huddle up and call a play, converse in the dugout between innings, or call a seemingly endless number of timeouts as the end of the game approaches. In fact, you barely have time to catch your breath. Soccer is mentally and physically exhausting and it requires an extreme level of fitness. A level of fitness that, in my opinion, few athletes possess. I say this in an attempt to change the way you view the game of soccer. This is not a game of slow paced action and limited excitement. Rather, it is a game of delayed gratification, compelling match ups, and deliberate buildup. It is a game where individuals are forced to display "speed, strength, endurance, and agility." I encourage you to check out this link to a recent Men's Health article that elaborates on the individual abilities of "The Fittest Men of Earth." After reading this Men's Health article and watching several games during this World Cup, I think you will agree with me that soccer player's are a different breed of athletes and we should be looking to add many of their training techniques to our current workout routines in order to achieve a higher level of overall fitness. Enjoy the World Cup and good luck to the USA!!!


P.S. Please follow me on Twitter if you want to check out my latest World Cup commentary!!