Gritty Training Log: Equinox T4- The Macrocycle ( by Florin Fortis)

Subject : Nancy Picard
Destination: Louisville, KY
Goal : Ironman

Work capabilities, refined skills, and strong mental traits. That’s athlete’s recipe of success.
A comprehensive fitness profile was developed during Nancy’s T4 Assessment at The Loop (coach Beth presented that January 4th) . Based on the weaknesses and strengths we identified, and the race requirements, we built a training plan meant to support and complement her specific race preparation program (aimed primarily toward developing aerobic endurance).

You might ask why should someone need complementary training. Here are some reasons:

1. Multilateral physical development: athletes with a good overall fitness will improve performance faster and better than those without this foundation.
2. A harmoniously developed body
3. Avoid overuse of specific muscles
4. Prevent sport injuries.

The entire plan (called macrocycle) was split in three phases: Preparatory Phase (general physical training and specific physical training) , Competitive Phase (perfect specific biomotor abilities) and Recovery Phase (post race regeneration).

The preparatory phase is comprised of shorter intervals (mesocycles), the focus of training being switched across different fitness components:

M1 : neuromuscular adaptation; flexibility (6 weeks)
M2 : general strength (8 weeks)
M3 : anaerobic endurance; postural exercises (4 weeks)
M4 : power deceleration and acceleration) (6 weeks)
M5 : anaerobic endurance; exercises for posture and balancing
forces around joints (4 weeks)
M6 : Speed endurance; flexibility (6 weeks)

Most of the mesocycles will start and end with assessments of the particular fitness component we will focus on.

The competitive phase takes place within the last 8 weeks preceding the race and will consist in a mixture of muscular endurance, flexibility and race specific exercises.

3-4 weeks of light exercising, stretching, meditation and physical assessments following the race will make up the Recovery Phase.

We believe that going through these steps will give Nancy the chance to express her physical and psychological fitness in so many different ways, and to discover new challenges she might want to take on after the Ironman.

Your Leading Brain - Correction, Not Perfection

There's a saying that's been floating around a lot lately, "don't let perfection get in the way of good." I tried to track it down, because every time I use it, people nod at me. Most of my clients like to think of perfection as an ideal, not an affliction. They nod, and strive for it anyway.

So I tracked down a reputable source, and why not give a shout to Gretchen Rubin, of "The Happiness Project" http://www.happiness-project.com/happiness_project/2007/02/tip_dont_let_th.html, who claims it is Voltaire, and who said perfection can be the enemy of good.

Ms. Rubin's project, with her search for happiness and its rules, reminds me very much of the Rules of Civility and Decent Behavior in Company and Conversation (http://www.foundationsmag.com/civility.html), taught to George Washington (yes, the US' first President), about how to behave in public. Awhile back, I bought a bunch of copies of these rules and handed them out to clients, encouraging them to develop their own "leadership rules."

So, correction is against some rule. And I am just starting, yes today, the true correction process. Back when I got my Tier 4 Assessment (see Beth Sullivan's entry in January), I learned a few good things about my body, a few astonishing things about my strength, and one major depressing correction I needed to make. At some point, Florin (Tier 4) is going to blog about what the overall training program has become to address these strengths and limitations. But for now, the big one: posture and flexibility.

So today, approximately 6 weeks of training later, I have worn a back brace...purchased about a month ago. It took me weeks to deliberate buying it, actually buying it, trying it one for a few hours here and there, and today I am locked in.

I suspect that it corrects my posture. But mostly, it tugs and irritates me so much, that I sit up straighter. And, as a straighter person, constantly thinking about my posture, I am trying not to wince.

"Posture is the hardest thing to correct, you should feel some pain," says Beth.

So let's talk about leadership and correction, because leaders are constantly asking me about how to correct, and that is, provide feedback. They shy away from it. They don't like it. They can come across as critical and diminishing, or cold and uncaring, or, frankly, wimpy.

What they want to come across like is effective. I say, first, let's talk about the difference between being right, and the difference with being effective. Which would you rather be?

Right? Who cares. Effective? Most certainly.

When you've decided as a leader that you want to be effective, you begin to strive for "good," not perfect. There is no perfect feedback process.

And, in fact, you may need some correction. A brace, as it were. A way of providing feedback that is better than you did before, a bit more careful, a bit more elegant.

But it's a bit painful, because you have to work on it. You have to be conscious about it. You need some rules and guidelines. You need, as it were, a kind of brace. Some kind of support, as you correct your ability to correct others.

Anyway, that's what I've been thinking about, in my brace that corrects my posture and throws my shoulders back, and helps me stretch out and stand up straighter. Tier 4 folks gave me the feedback in the nicest possible way, but they were firm:

"If you want to swim faster, if you want to compete better, if you want to perform...

you need to correct your posture. And, by the way, over the weeks, do several exercises to strengthen your back and create more flexibility in your body."

I don't feel happy. I don't particularly feel civil. But I understand the feedback, and I appreciated the candid truth, based on objective information, and delivered with kindness.

Aren't those pretty good rules for giving feedback?

I'm committed. Will keep you posted on if it works.

Gritty Training Log Guest- TrainingGoals.com (Lisa Rainsberger)

Cold Weather Running: Is it safe?

Living in Colorado means I encounter many climate changes from summer highs in the 90’s, to winter lows well below freezing with wind chills below zero. Many runners have asked me if running in the cold is safe.

Running in the extreme cold can be safe if you follow this advice:

1. Wear visible clothing: Make sure you wear clothes that are noticeable especially if you’re running at night or in the snow.
2. Avoid Slipping: When running on snow or icy surfaces be sure to wear Yak Tracs over your shoes or for the thrifty take a ¼ inch screws and drill them into the bottom of your running shoes. Both will add traction and stability to your foot plant.
3. Continue to Hydrate: Whether you realize this or not you need to drink fluids just as much in the winter as you do in the summer. You are running and your body is working vigorously expending energy, you need to hydrate, whether its water or a sport drink throughout your workout. Don't forget to drink!
4. Keep your running shoes inside: Store your running shoes in the house so that they stay warm. Running shoes can freeze and running on a frozen or hard midsole when you are used to them being a bit softer can increase your chance of injury such as Plantar Fascia.
5. Wear layers: Wear a Body Armour type of clothing as your first layer to help insulate. Wear hat, gloves, gator and a wind proof outer layer. Avoid cotton as your first layer as it will retain sweat and become very wet. This goes for your socks as well, don't wear 100% cotton.
6. Run with the wind in your face: It is a good idea to run into the wind to start off your run, and then return with the wind at your back. This will lessen the chilling effect of the wind on your body after you have perspired, and make the return trip easier and warmer!
7. Keep all skin covered: Avoid any skin exposed to the cold especially your ankles. Wear tall socks so that your ankles are protected. Wear a face mask or slather your skin with Vaseline to help prevent the development of an early grizzled and weather worn "runner's face" or frostbite.
8. Use your best judgment: If you are unsure about whether to run outside use your best judgment and find your nearest treadmill!

Gritty Training Log: Hello, my name is...Tier 4 Coach Katie Moran

Hello! My name is Kate Moran, and I have been a trainer at Equinox Fitness for 3 ½ years! I am one of 4 trainers who work in the Tier 4 program, and one of the people working directly with Nancy. I'll be blogging about some of the workouts we do, to give you some idea of how business life can shape your body - and how you have to respond back.

I have a degree in English, but I decided to get certified through the National Personal Training Institute (NPTI). The school was located in the basement of the Equinox Lincoln Park location and I immediately fell in love with the Equinox gym. I was enticed by the company’s thirst for knowledge, and its belief in continuing education, and have since become one of the instructors at Equniox as well.

I became an employee shortly after I graduated from college, and I helped open the Chicago Loop location where I have been ever since. Equinox is located in many cities, check out our website.

I have worked with such a diverse clientele, that I am constantly expanding my scope. I’ve worked with brides-to-be, ironman participants, and I’ve even trained a person with significant physical challenges (quadriplegia), an inspiration to me. I have also been published in a few fitness articles (Self Magazine and Prevention).

Basically, I love my job because I get to help people help themselves. I also work closely with 3 other fantastic coaches who teach me so much! Oh, and I also enjoy long walks on the beach. ;)

Gritty Training Log: Choices by Andrea Wise, Equinox Manager of Tier 4 Program

Recently I visited the TED.com website and it introduced me to a new world of information. I stumbled upon a short video of Dean Ornish: The world now eats (and dies) like Americans. (The video is less than 5 min – I highly suggest watching it.) After viewing this video I saw a parallel between career and fitness. Most of us work very hard at our careers and as a result we put ourselves (more importantly our bodies) on the backburner.


http://www.ted.com/index.php/talks/dean_ornish_on_the_world_s_killer_diet.html

Did you know that cardiovascular disease, diabetes, and hypertension are preventable for a majority of people? Prevention of these diseases comes down to something very simple and powerful – choices. You can choose to eat healthy (or at the bare minimum – make healthier choices) and exercise. You can also choice to eat poorly and have a workout routine that is non-existent. The later of the two choices is an easy one – hands down; however, not the best choice.

The benefits you can receive from a simple and consistent workout routine paired with a healthy diet are endless. I personally have worked with people who were dependant on prescription medicine and new to fitness. After time, hard work, and dedication – they were able to kick those prescription drugs and live a healthier life. I could go on and on about the importance of diet, exercise, and lifestyle; however, I am sure I would not be saying anything new.

As you read this – please take a moment to switch gears and think about your own personal career… How long have you been in your field? Has hard work, dedication, and sacrifice gotten you to where you are today? If you took the easy road (with your career) would you still be where you are today? I am posing these questions because if you treat your body as if it was your career would like be different? I would venture to say – YES! Your BODY would be healthier, your MIND would be sharper, and your CAREER would be even more SUCCESSFUL. Again – it all comes down to choices. You made the choice to have a successful career and be at the top of your game in your field. I challenge you to do the same with fitness! Imagine the possibilities if you CHOOSE to incorporate fitness into your life… What could that do for your career? The CHOICE is yours.

Gritty Training Log - February Schedule

To see this training log in larger detail, just click on the image. Please do not attempt to replicate these workouts; these are customized for me. They give you some idea of the build up for an IM. If you're interested in a similar event, please consider hiring a coach with certification to train you properly. As always, seek the assessment of a physician before engaging in any vigorous physical activity.