Goal Setting- Final Edition

Last week you narrowed your goals down to the top 3 and wrote down why you MUST accomplish these goals.  Now we need to figure out what could possibly stop you from accomplishing these goals.

For each goal fill out a chart like below:

You now have a pretty good idea of what excuses/issues you might run into, and a way to combat them.

Your final assignment for this goal setting exercise is to figure out what you can do in the next 24 hours to take a stop closer to accomplishing one of your goals.   And do it!  

You are on your way to a fantastic 2012-

-Coach A.  www.sparkmultisport.com

Goal Setting- Part 2

So, you have your super duper list of everything that was good/bad about 2011.  More importantly, you have a huge list of things that you want to accomplish.  Every dream, goal and aspiration that has ever popped into your head should be on that list.  Now it is time to get crafty.  Grab a few different colored highlighters, or pens, or broken crayons

 (if you live with a 2 year old like I do).

-With one color, circle every goal that can be accomplished in the new few days or weeks.

-With another color, circle every goal that can be accomplished in 2012.

-With the final color, circle everything that is more long term, and is going to take a few or several years.

If there is anything left, I am not sure what to tell you.  Maybe you accomplished it already?  

We are going to zero in on the goals for 2012.  Take a really close look today and decide which are the three most important goals to you.  Maybe one personal, one professional and one fitness related?  Whatever works best for you, but make sure you are passionate about the three you pick.

-Take the three goals you picked and write them on a fresh piece of paper.

-Next to or below each goal write the answer to this question:  

Why MUST you accomplish this goal in 2012?

That is it for today.  Baby steps, people!  Part 3 coming soon!

-Coach A www.sparkmultisport.com

Goals for 2012, anybody?

If you are anywhere in the Midwest, it is likely that you are snuggled on your couch watching the snow fall during this first storm of the season.  It is also likely that if you had plans to hit the gym after work, they may have been foiled by a long commute or the urge to just get home.  Not to worry!  We are going to use this extra time at home to make something positive happen!

I have told many of my clients over the past weeks that I am not a huge fans of New Years' Resolutions, but I am a huge fan of setting goals for the year.  Over the next few posts I am going to take you through some goal setting exercises that are going to get you on the right track for 2012.    Tonight, do the following:

-Think about what was amazing for you in 2011- personal, fitness, or professional related.  

-Think about what really stunk in 2011.  Again, personal, fitness or professionally.  

It is best to write or type these out and put anything down that comes to mind.   When you are brainstorming there are no dumb answers (I think I learned that from my 4th grade teacher, thanks Ms Meyer!). After you have this list, take a look at it for a few minutes and continue to the next step:

- Write down everything you can think of that you would like to accomplish in the next few years.  It can be realistic, a reach or seem downright impossible.    Again, we are brainstorming, and these goals can be from all aspects of your life.

Doing this list correctly can take some time.  Maybe keep an open doc on your computer and just put things down as they enter your mind.  Keep working on this and stay tuned for my next post on what to do with this list to make these things happen!

Stay Cozy!

-Coach A www.sparkmultisport.com

Resolving to BLOG!

So, it's been 3 months since I have last written.  Three wonderfully busy, productive, fun months.  I have worked, traveled, relaxed and kicked off a new year since my last post.  In 2012, I resolve to start blogging again.

Some of the highlights of the past few months:

-Seeing my baby girl turn 2!

-Celebrating my favorite season of Christmas.

-Attending a tri coaching conference in Vegas (yay USAT for hosting there!)

Some of the lows of the past few months:

-Seeing my baby girl turn 2!  (how is time going so fast!?)

-Packing up the Christmas tree and saying goodbye to my favorite season.

-Being a big "loser" in Vegas.  Lady luck was not on my side!

So, as you see, there are two sides to every coin.  Experiences are what you make of them.  Let's try to turn even our negative experiences into positive ones this year.    When I stopped blogging I actually had a few people ask if I had been writing; they missed my posts.  Yay!  That means people are reading and has inspired me to get back on track.  And for those of you that have made it this far, what would you like to see posted on this blog in 2012?  Let's hear it!

Happy New Year!

-Coach A www.sparkmultisport.com

My Most Memorable Marathon Moments

Now that I am not so sore and the memory of pain is fading from Sunday's race, I wanted to share a few moments that stood out for me during the 26.2.  What were your best memories?

1.  The buzzing at the start line.  The nervous energy throughout the crowd as the National Anthem was sung, the elite runners were announced and the countdown to the start.

2.  Seeing my best friend cheering me on at mile 4.  She came down all the way from Wisconsin to surprise me!

3.  In Chinatown, I witnessed a 30-something male leaning against a utility pole clutching his quad.   A Chinese grandmother ran over and started pounding rapidly on his leg.   I am not certain that she knew him, but I am certain that she was trying to help!

4.  The deja vu I felt at my low point- the frontage road near White Sox field.  As soon as I was chugging along in the sun all my memories from 2010 came flooding back.  This is where I was mentally exhausted, my legs felt like concrete slabs, and I still had about 3.5 miles to go.    This was when I said in 2010 "this is my last marathon" and I know I uttered those words again this year.

5.  The Nike Cheerzone on S. Michigan Ave- thank you for being there.  You were a light near the end of the tunnel.

6.  The "trail of tears" after the Nike Cheerzone.  People were honestly dropping like flies.  It went like this: Lean over, clutch aching muscle, limp to the side of the street, crumple to the ground.  I saw this happen at least 10 times in the last two miles and just prayed it would not happen to me.

6.  Crossing that finish line- does it really get any better than that?!?!?!

Chicago Marathon Race Recap

As I type these words I am not sure if I am quite ready to write the race recap.  My body is aching, my mind is sluggish and I have blisters the size of quarters on my toes.  Right now I hate the marathon.  I am sure many of you who ran yesterday can empathize with me- it is a tough event.


The day turned out to be warm, but not nearly as hot as I expected.  There was a cool breeze blowing most of the race.  The first 13 miles flew by- through the loop, boystown, old town and out to the west loop.  A good portion of that half is in the shade and the miles flew by.   I was doing well the entire first half.  Miles 14 and 15 felt pretty good.  And then it started- a dull ache in my hip.  I have been in PT the last several weeks for my hip and thought it was back to normal.  After 15 miles, my body begged to differ.


I plowed through those last 10 miles at the most painful, harrowing 10 minute mile pace you could imagine.  It was a mind game to not just start walking.  Thanks so much to friends who were cheering and supporting me along the way.  Between Chinatown and the last stretch of Michigan Ave is where you get to have a personal struggle between your body and mind..  There is an ugly stretch of frontage road where the crowd is sparse, the sun is beating and you just want. to. be. done.  But you still have 5 miles to go.  


Once I made that last left turn I could start to see the light.  The Nike Cheer Zone was awesome and I am pretty sure many of the spectators were drunk, which makes for loud cheering.  I dug deep and could not even feel my legs on the last little hill towards the finish line.   As much as I hated myself during those last 10 miles and despite the pain, crossing that finish line is a glorious feeling.


There is a reason I call myself a  "triathlete" and "triathlon coach."  Racing in a triathlon is what I love to do.  Yesterday's event was a true challenge for my mind and body but I am not convinced that it made me feel good, like a triathlon would.   Like many others, I said "not next year" about running the marathon again.  I think I will come back and try to get my revenge, but I am going to take a few years off.  This bod needs some cross training and year of dedicated tri training.


Congrats to ALL of you out there yesterday, especially those I have coached throughout the years!  You are a marathoner and you should be so proud!


-Coach A www.sparkmultisport.com

Get Marathon Ready: Visualization 101

Alright runners, we are in the final hours.  It is time for you to chill out, take a minute, and visualize how you are going to dominate this race on Sunday!  Here is what you need to do.

Find 20 minutes, a quiet room and a comfortable space.   It can even be the time right before you are going to drift off to sleep tonight.  Close your eyes and start to imagine the alarm going off Sunday morning.  Go through your morning routine; eating, getting dressed, making your way to Grant Park.  Imagine the masses of runners heading toward the start and the active warm-up you will do before you make your way into the corrals.   Picture how you want to feel Sunday morning- light on your feet, fit, exhilarated, fast.  Spend several minutes going through the miles in the race; the different neighborhoods, the spectators, the mile markers.  Go to mile 20 where you will have tired legs and mind and use your mental plan to power through.  Place your mind at the last mile where the crowd will get you through to the finish.  Take a few moments and think about how awesome you will feel when you cross that finish line.  Linger here for a bit.  

Once you have made it through your entire race morning you should feel empowered, pumped and completely prepared for your race.  Visualization may seem corny, but it will help calm your mind and body and prepare you for what to expect on race day.  

You are all ready!  See you at the race!

-Coach A www.sparkmultisport.com