Tag Archives: #success

Setting Goals! Chasing Goals!

19 Jan

Any competitive athlete or any athlete or person for that matter needs to be goal driven. Setting goals is ways to help keep you focused keep you on task and committed.

When it comes to setting goals as an athlete; and thinking about your race season, thinking about a goal within a certain race here is how I do things and maybe some tips to help you.

 

Every year about December or January I start thinking about the upcoming race season I think about the races I want to do and which races are my “A” races the ones I have goals for and what races are my “B” races that I just train through and take a little light hearted.

As an athlete you can really only peak a few times a year and you can really only look at having a few big races that you focus you’re training on and chase within a year.  But many of us like to race a lot as its fun! So we must look at many of our races as having fun no expectations and just train right through on our way to the big picture goal of the season.

But your goals might not be a certain race or time at the race or even place? They might be about weight loss or just finishing the distance or whatever you choose.

The Steps you need to follow to reach goals and have success.

Commitment! You must be committed to what you are doing, what you are chasing. You can’t be a person who talks but struggles to follow through. If you want to have success you must wake up each morning with a positive attitude and you must chase it!

Passion; you need to have passion for what you are doing as this passion will help you stay focused and on the path to reach your goal. This passion helps you stay committed.

Consistency; this is a huge one! Be consistent with your training, your diet all of it. You can’t cheat and skip workouts, you can’ change things around all the time. If you are training for a marathon you have no choice but to run the miles or reaching that goal won’t happen!

Set the plan and follow it; this goes with consistency. You need to design a training plan, hire a coach who does his for you something along these lines. You need to have a clear plan in place and then you need to follow it with consistency. How are you going to achieve that goal?

No Excuses; OK this one comes with an (astric)  because yes things can happen. Not that they are excuses but sure we get sick, we get injured, work, family things can come up and mess with us but overall we can’t make excuses we just have to get up and put the work in!

Adapt and change along the way; Life tosses us curveballs all the time and when I race I always have a few different goals my A,B,C goals. This way if weather is bad and I have to dial back the pace I can adjust my goal on the fly and still find the positive in the race. If an injury occurs during training, or some other outside factor you did not see coming and it gets you off course step back adjust and move forward with a new goal in mind. Be willing to always adapt to things and do it with a good positive attitude.

 

Setting goals makes life fun! Chasing goals makes life even more fun! To me it’s the journey it’s the hard work I put in each day to make myself better! I love to compete to get on that start line push my limits and see what happens. So my life is all about the various goals I want to chase and how I’m going to get there. The goals help me with my consistency, my commitment and staying focused!  My passion and desire for sport is what keep me motivated and setting new goals and always pushing my limits.

Find what you love, what makes you smile and get out of bed and keep doing it!

Don’t be afraid to get out of the comfort zone, don’t be sacred of hard things and accept a hard challenge and do your best in taking on that challenge!

 

Be inspiring, be amazing! Stay positive! And see you on the race course!

Cheers

Coach MB

www.gottahavehearttraining.com 

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Fear… Don’t be afraid!

25 Oct

Each day I encounter people that let fear limit them, they let fear control them and hold them back from being something they could be or accomplishing something they dream of.

Fear is no way to live you must not be afraid of things but yet get excited by the challenge be motivated to attempt the unknown the crazy the hard.

As an endurance athlete, as a coach of endurance athletes we encounter many different fears. I hear athletes say to me I can’t do that, or no way will I try that or really why do I have to run hills today or maybe I’ll be sick on that morning of that track workout because they are scared of what is hard they have the fear of failure and the fear to endure pain. We also as athletes have those people on the outside looking in at us that are scared and live in fear. The people that say wow you wake up and run at 5:30am you run marathon or compete in Triathlon how do you do that? So we have a couple ways I will talk about this today in regards to fear.

1.      Those who don’t do and are scared to try.

2.      And those who do train, race do some hard stuff but get scared of elements within that world, scared to train harder, take on more challenging courses and paces etc…

Let’s start with those scared to even try. Why would you live in fear and live sitting on the couch saying I would love to do a marathon or a Triathlon but man I can’t do that; the people that let the idea of something hard intimidate them and put the fear into them so that they never even try. I can remember when I started down my path of marathon running and Triathlon sure I had some fears but it was the fear and the thought of doing something really hard and crazy that also fueled me and fired me up. If you want to make yourself better and stronger you have to overcome fears you have to be willing to jump off that ledge and go for it.

Sure you will stumble and have all sorts of heart aches and scary moments along the way but you will also have all kinds of success and happy moments along the way. And if you can convince yourself to finally take that leap and try what you are scared of you will find that rush and you will find a major sense of confidence in yourself that will spill over into the rest of your life making you more successful in all you do. Life is short it comes and goes so quickly so don’t let fear hold you back don’t let fear stop you from trying something that from the outside sounds exciting but you are so scared to try that you call it crazy.

Part two; Athletes who all ready do hard stuff but have many fears along their journey.

As athletes who train, set goals and compete a lot we have many fears along the way. I find a lot of fear in athletes to come to me as their coach as say I want to qualify for Boston or run some aggressive marathon time but when I talk to them about what that training looks like or I give them the paces they need to run in order to get themselves fit for chasing that goal they get scared they get scared to even try and run those paces and they look at me like I’m crazy.

Sometimes I as a coach design really hilly routes or say we are going out to do a day of hard hill repeats to work on strength and again the athlete will be scared they will come into the workout even if they try it with a little bit of a negative attitude a more fearful attitude that often can lead to them not really giving their all and finding out what they are capable of. Fear is a limiting factor it controls us and makes us under perform. So when we let fear control us as athletes we most times always underperform and never truly find out what we are capable of what the body could actually accomplish.

One of the best ways to overcome fear is to quit thinking and just do! You need to let your mind go you need to let the body take over and you have to have trust and believe in yourself in the goal and just do it. Fear is just a state of mind and the mind is so powerful it can make us accomplish great things or hold us back from doing great things.  

So as you go through life try and let go a little try and work on overcoming your fears jumping off that ledge and chasing success and your goals. Life is so much more exciting when you do this!

 

Happy Training, and Happy chasing goals and overcoming fear!

Cheers

Coach MB

You have to be Hungry!

20 Oct

In my blog yesterday I discussed the questions; “Why” as in why do you do what you do? And the questions “How bad do you want it”.

The answer to the above questions can be anything there is no right or wrong answer. I asked that question of many of the athletes I coach and lots of great answers and a very common theme was friends the relationships made by being part of training groups competition in races where you meet new people in transition or something. But some athletes are very competitive well actually I would say all athletes are competitive it’s just various degrees of competition.

So today I go more into a topic for those athletes that are competitive that maybe just had a failure of a season because they did not quite meet their goals. Maybe that athlete underperformed all season and now it’s the off season and the athlete needs to step back look at what they did right, what they did wrong and how to take that hunger inside of them and use it to make them better.

I can say that my 2015 season was a disappointment for me when I finished with the Chicago marathon that year and had a not so great day on the course and then I looked back over the season and saw how I just came up short so many times. I was empty inside and frustrated because I knew I was better than that and I knew I had worked hard but it did not pay off.

I had this same conversation with my daughter last night when she came home from Cross Country practice. She had just come off a really great season of racing Triathlon loads of success and was confident and happy. But the 2016 high school cross country season ended on a sour note sure she ran all Varsity races except for one race, sure out of 120 girls on the team she is #10 runners but that #10 runner was the bitter spot it was like being 4th in a race just off the podium. Because 9 girls make the sections team and because she missed that team she was upset and angry because she cares! So this is where being HUNGRY comes in.

After my 2015 season I was hungry and I was focused I used my failures from the year before to train a little differently and really focus on some weakness I had and some of that weakness is the mental game. I believe the best athletes are the ones with the best mental game, the toughest ones who will endure and push through all kinds of pain. My daughter lacks in this also she is young and still learning so it’s OK but as even her coach said she is the fittest girl on the team she has the most talent of anyone but her head stops her from showing off that talent, this was me in 2015. I was really fit that year and I know I have a lot of talent but my head got in my way. Now not all of my races were complete disasters in 2015 I did run a 1:16 half marathon and win the masters category of that race but that was a training race and not a goal race it was my goal races that all came up short. But as 2016 race season is over for me and I look back at what I accomplished and how I say to myself 2015 was needed and I used 2015 properly because it made me hungry!

My answer to “Why” has many layers to it but because I love competition and I love to win and beat people and succeed at goals I set for myself my why will make me hungry each off season to go out the next season and get stronger.

The conversation I had with my daughter last night when she came home was all about hunger! I told her OK see how upset you are right now that you missed that spot by one place now take that anger and use it to be hungry for next season or track season this spring and into Triathlon season next summer. I said to her you are the better runner you are so fit and you have all the support and tools you need to reach those goals but you have to want it and you have to be willing to do the work and if you are hungry enough to succeed you will make the changes and do the work you need to so that you can succeed and reach those goals. What she needs to do is answer her “why” and “how bad do you want it” questions and then take her hunger and desire and go make it happen! That was the same conversation I had with myself after 2015.

Sometimes the answer to correcting the mistakes we made that left us short of our goals is really simple as simple as a couple blogs ago I talked about being under pressure and just relax. One of my changes in 2016 from 2015 was to do that relax and just go perform don’t think about the time goal don’t think about the watch just perform and be smart. For me since I race many different styles and distances of races each one becomes a little different in my mental approach. Duathlon I have lot of confidence in so I line up for that first run and I get after it I don’t care what my time is only that I’m with the front pack. Triathlon I lack confidence because of my swim it’s not that strong but once I hit my bike its game on and I ride like a maniac passing people and can still work my way up onto the podium with my bike/run combo. But in a marathon I really have to slow myself down these days because it’s such a long grueling race the need to start slow and build into the race is so crucial. The one thing with all racing no matter the distance is it is so mental! And once you can get over the mental hurdles that block you and slow you down you can begin to grow and obtain the goals you have set.

So take time to think about how 2016 went for you think about your goals and if you reached them or you came up short. Then look inside and see if you are hungry if you have that fire burning to go out and better yourself. If you have that hunger in you then use that to keep you motivated along with the answer to “why” and “how bad do you want it” and with those three things it should keep you honest, driven and moving forward towards chasing those goals.

So don’t be afraid of failure don’t be afraid of underachieving sure it stinks and leaves us sad but it also can be what is needed for us to truly grow and get better because of the hunger it builds inside of us after we fail. If my 2015 season would have gone pretty well and not left me so hungry who knows what might have happen in 2016 I might have been a little lazy and a little arrogant and not trained as hard because I thought I was so good. But because I was hungry I was very focused on my training and my mental game and the result was reaching all my goals in 2016 and giving me a lot of confidence going forward. And I’m still very hungry for 2017!

 

Best of luck in your training, your racing and your pursuit of your hunger!

Cheers

Coach MB