Beating the Battle of Excuses

Earlier this week I started thinking about excuses.  Namely excuses about why we cannot exercise. Being a trainer and coach for 7 years, I have heard almost every imaginable excuse. I have even had a long list of them this winter myself- traveling, a foot injury, bronchitis, a chronic fever, being busy with work, baby, etc.   The list could go on and on.  Here is the thing I have learned about excuses- when you need to actually justify it to yourself, it probably is just that, an excuse.    

After a long streak of being ill around Christmas I remember thinking to myself that it was actually easier to just not go to the gym.  To just lay around and eat Christmas cookies and feel gross.   I had come off about a week of fever and serious coughing spasms when going to the gym was not even an option- I could hardly get off the couch.  But after those several days it was time to get going again and my brain was not in the game.  I told myself these workouts wouldn't count for much considering my first race was not til June, I could wait another week, it just wasn't a big deal.  

I actually recall my first workout back after that.   It was not pretty.  I was running slowly and my breathing was labored.   But, wow, it felt great to sweat.   And in an instant I remembered why I love to workout so much.  I have had a few small setbacks since then but am finally in a good groove and have not found an excuse to sit on the sidelines in a while.

I want you to think about if you have been coming up with excuses lately.  Have you had to justify them to yourself?  How do you feel after you miss that workout?  Now, here is a the challenge- instead of coming up with excuses to miss your workout, how about coming up with excuses to get in a workout?  For example- I need to stop working during lunch and just walk fast for 30 minutes to clear my head.  Or, I am going to put the baby to bed and hop on the bike trainer for 30 minutes while she is napping just to sweat a little.    Then see how you feel after you have flipped that excuse around.  I can promise that you will never feel bad.  Ever.  Exercise gives you more energy, more clarity and makes up a happier person.  We all know that.

As this season gets underway let's come up with as many excuses as we can TO train, not to sit out.  And let's do it with a smile :)

-Coach A www.sparkmultisport.com

RAM Training Quiz- What's your best fit?

RAM Training Plan

This is a remote based training option catered towards newer runners or those who really just like to do most of the training on their own time. For the low price of $30 or $45 (depending on length of plan), athletes can get hooked up with a training plan to the race of their choice. The training plans will be offered at both a beginner and intermediate level, and also come with access to the private RAM Training 2013 Facebook page for the duration of the plan. Here is the kicker- these plans also come with a $20 gift card to be used at either Running Away retail location AND a technical training t-shirt. I mean, why wouldn’t you do this? T-shirt? Discount on your new running kicks?  This makes the training plan like a free perk! So exciting!

RAM Training Group

Want a little more attention in your training? Maybe looking for a social outlet with some other runners? Then the training group might be just your thing. Along with all the perks above, the training group will meet every Wednesday at 6:30 pm for an interval workout, one Sunday per month for a long run followed by a discounted shopping event, and once per month for an informational clinic. This group will also get access to a special tent at the finish line of their races stocked full of refreshments! How cool is that? Access to this group varies from $50 or $75 (depending on race you are training for) or only $199 for a season pass from March- November. Unlike the training plan above, spots in this group are VERY limited and will be filled on a first come first served basis.

To get you going and help you decide which program would be best for you, we put together a fun little quiz. Take it see where you fit best!

Have you ever participated in a race before (running or triathlon)?

A) Nope, just trying to make it to the finish line this time.
B) Yes!  I had a blast but want to get better!
C) Yep, and I podiumed on the last three I did.

Do you like to train on your own or prefer to use exercise as a social outlet?

A) My 45 minutes at the gym is the only time I’m alone all day and I love it!
B) I’ll use any excuse to meet people, especially sweaty ones.
C) As long as people can keep up with me, I will workout with them.

Do you like to shop?

A) I am a grab what I need and get out kind of shopper.
B) Yes, it’s my favorite hobby (behind running) and I love a good discount!
C) I do like to pick up the latest gadgets and gear and don’t care about the price!

After a race, do you prefer to:

A) Get the heck out of there and get home as quickly as possible
B) Hang around, talk to friends and watch other finishers, preferably in a team tent with refreshments
C) Go for a 3-4 mile cool down jog.

When it comes to running, I feel like:

A) I just really need some guidance and support to keep me on track.
B) I want to be motivated by a coach and others and learn as much as I can about the sport!
C) I would prefer a personal coach or trainer to really tailor my training to my exact needs.

Do you live or work in downtown Chicago?

A) Nope, in the burbs.
B) Yes, near Clybourn and Webster.
C) Wait, is this quiz for people who live in Illinois?

Mostly A’s- Sounds like our Training Plan track is best for you.  Training plan at your level, online support, tech t-shirt and a $20 gift card to spend at RAM retail locations. Starting at only $30, these plans will get you to the finish line and more!

Mostly B’s- You are perfect for our Training Group. With coached practices and discount shopping events at our downtown location, monthly clinics, a special training group race day tent and more, this group will not only make you faster, but help you meet people and do it in style! At $25 per month or less, these limited spots are going to fill fast. Get yours now!!

Mostly C’s- Okay, so you may not be the “best” candidate for our programs, but Spark might be able to help you anyway!  And Running Away has great gear too!  www.runningawaymultisport.com 

If you are interested in an online or group training program for any Chicagoland RAM Race please visit http://spark.racebx.com!

Mapping out Your Season- Four Steps to Success

It may still feel like the dead of winter here in Chicago, but the reality is, it is time to start thinking summer.  At least if you are a multisport athlete. 

Take note, if you are racing the first weekend of June- a triathlon, or a half marathon, or any race that requires 12 weeks of training - you need to start training March 11th.  That is less than three weeks from today.   As the title says, it is time to start mapping out your season.  

Below are the steps to get it done.  Aim to complete them in the next week.

1.  Choose your races.   Then register.
-Make sure they are doable.   No ultra-marathons if you have only completed a 5K.
-Make sure they are spaced out for adequate rest.  Racing every weekend gets old, fast.
       
2.  Label them A, B, or C.  
A is your most important race, you want to be SO ready.
B you want to do well, but it is not imperative.
C you don't care.  Just for fun or training.

3.  Decide how you will train.
Will you hire a trainer?  Get a personalized training plan?  (recommended)
Will you join a group for support and motivation?  (recommended) 
Will you fly by the seat of your pants and hope for the best?  (hmm, not recommended)

4.  Get in touch with the right people.
If you picked one of the first two choices above, it is time to put out some feelers.   Send an email to the coach or training group of your choice and inquire about how they can help you.  Ask to meet them or try a session to make sure it is a good fit.   Figure out what is going to work for you and you are on your way to a great season!

Hope to hear from you soon!
-Coach A www.sparkmultisport.com

Spark at RAM Details- Registration Open!

Registration open at http://spark.racebx.com/

Register Now!

RAM + Spark = Training Perfection

The announcement is here- RAM and Spark will be teaming up to provide training for all  RAM Races in 2013!  Click here for more info!

Goal #5: Buy my Hubby Something Nice

My husband Gene is seriously the best gift giver.  Ever.  His gifts always surprise and excite me.  And then make me feel inferior.  For example, this year for Christmas I put together a lovely collage of our trip to Thailand as his gift.  I was so excited to give it to him.  Then he gave me a Garmin 10 AND is doing some crazy mysterious upgrade to my Cervelo tri bike (which is yet to be unveiled but I am sure will knock my socks off).  The bike has been gone for almost 3 weeks.  I'm thinking electronic shifters or something along those lines.....Anyway- I have two things in mind this year that I want to get him, and surprise him.  And make him feel as loved as he makes me feel.  But this involves squirreling away some cash, and more importantly, keeping him from buying them for himself.  Let's see if I can make it happen!

Goal #4: Drink More Tea

I have been drinking a lot of tea in the past month.  It started because I had a cold, and then bronchitis, and then by the time I was finally better drinking tea felt like a habit!  There is just something about it that makes me feel good.  It could be all the research I have heard on the health benefits or it could just be that when I have a cup of tea in the afternoon and evening, I am not snacking on other, less healthful, snacks.   Either way I hope to keep this trend going throughout 2013!