From Plan to Reality
In previous blog articles, I outlined my 3-phase inline marathon training plan. Having a high-level plan is not enough, though. In order to be successful, I must put that plan into action. This means getting from weekly mileage and a list of cross training activities on a page into specific appointments on the calendar. This also means factoring in the weather, work activities, parenting, and spending time with family and friends. I also find that if I don’t think ahead, it’s way too easy to not make training a priority.
The Overarching Detailed Plan
I have a detailed outline of my specific training plan. It plots our week by week how many miles I should be skating, and additional training activities and frequencies. Within a given week, my goal is to skate outside 3 times, have 1 cross training day, incorporate working on hills, maintain flexibility, and do some strength training. I also need to have at least 1 rest/recover day in addition to daily stretching. As I get closer to the inline half marathon, here is what an upcoming training week looks like:
Blame It on the Rain
Growing up on a farm, I was used to having a contentious relationship with the weather. Farmers are always trying to work it out so that they can cut hay, give it a bit to dry, bale it, and then haul it out of the fields and into the barn—ideally without it getting rained on along the way.
As a city dweller, I have not had to care as much about the weather for years. Now, though, since I need to train outside (and skating in the rain is not a thing), I need to pay more attention to the weather. When might it rain this week? If it does rain, how much? Can I sneak in a skate early morning or later evening skate before or after the rain? With that information in my head, and my training plan in front of me, it’s time to do some research and scheduling.
Working Around the Weather
Not only do I need to find 3 days where I can skate outside, but I also would like to have 3 days with at least 1 day off in between. I also need to stay flexible enough that as the weather forecast updates, I can revise my scheduled days as needed. Right now, it looks like Tuesday afternoon and Friday morning have the greatest chance of rain. On the day of my 3-mile skate, I also want to be sure to do some practicing on hills (my stopping downhill skills need some work) and on the longer skate day, I’ll focus more on distance on a relatively flat surface. As weather dictates, I can also possibly work on stopping on hills and going up hills, on a different day.
Also, this past weekend, I did a longer skate on Saturday, and a skating lesson on Sunday, so I need to take Monday off from skating to let my body recover. That means that later in the week, I may need to skate 2 days in a row depending on the weather. I will tentatively push out my longer skate until Sunday so I at least have a day off from skating before that longer, potentially more taxing training day. With all those things in mind, I check out the week's forecast:
Current Working Plan
After looking at the weather, I considered my work schedule, social plans with friends, fitness classes I wanted to go to, and the family calendar. After factoring those items in, here's the schedule I landed on:
Activities for Specific Days
My recovery day can be whatever it needs to be. Sometimes, recovery involves guarding the couch and watching Netflix followed by an Epsom salt bath and a little extra sleep. It could also include a massage or a leisurely hike with a friend. For my next recovery day, I’m planning on foam rolling and a little yoga.
When it comes to flexibility training, I do basic stretching every day. In addition, I like to go to at least one yoga class per week. This helps me to make sure I’m not doing the same exercises all the time and pushing myself to use different muscle groups. As needed, I can also do flexibility training on a day when I’m also doing skating or cross-training.
For Strength training, I have multiple options. I can take a strength class, do circuit training at the gym, or I can do a kettlebell routine at home. This is the most flexible component of my workout since I have the option of doing this at home as schedules permit. As needed, I can also do strength training on a day when I’m also doing skating or cross-training.
Cross training can take multiple formats. My favorites include running outside and running or walking uphill on a treadmill at the gym. As I work on getting better at hills, using the Stairmaster at the gym, or walking around Minnehaha Falls park and doing multiple flights of stairs, helps increase my cardiovascular capability as well as my hill climbing muscles.
Scheduling Each Activity
Once I have my general plan set, I figure out exactly what I’m going to do and make an executable plan. Writing down details helps me to complete each planned activity. It also gives me the specific information to enable me to not have to think through details in the moment and risk not following through. Here are my specific activities for the week:
What Do You Think?
What concrete plans do you make to make sure you'll meet your fitness goals? Include your thoughts in the comments.
Adulting is Hard
One of my goals as a parent is to help prepare my now teenage daughter to be a functional adult who makes good decisions and is happy and healthy. Here are my top 5 focus areas to position her for adulting success.
Tip 1: Plan ahead to avoid creating emergencies.
Tip 2: Take control of your personal safety and security.
Tip 3: Have positive interactions and build healthy relationships.
Tip 4: Attend to your overall health and well-being.
Tip 5: Commit to personal growth and positive change.
What do you think?
What are your top pieces of adulting-related advice? Include your thoughts in the comments.
Many times, when you ask someone how they are "BUSY!" is a common response. Some wear "busy" like a badge of honor. "Busy" indicates that you are so good at pretty much everything that you are constantly in demand. While it's definitely nice to be wanted, it's also exhausting to try to do everything all the time for everyone.
As someone who was formerly a member of every group and an organizer of every event--to the point where it way way more work than fun--I've learned a thing or three about managing my time to increase my overall happiness.
Time Management Skill #1: Saying No
People talk a lot about time management as a way to squeeze the most life into every waking moment. I used to try really hard to do everything I thought I *should* do. (The word “should” is a hint that perhaps I didn’t want to do some things very badly.) Want to know a little secret? One of the real tips for effective time management is deciding what you’re not going to even consider doing.
I always appreciate being asked to help out, attend a function or be a part of a group. Now, I find other ways to help that involve a time commitment I'm willing to make. Do I want to volunteer to run a junior roller derby bout? No, but I'll donate items for the silent auction. Do I want to organize all of the volunteers for the school fiesta? No, but I'll volunteer for an hour to sell tickets or just contribute money. I've learned to say no to things that I'll end up dreading, and to say yes in a way that I won't hate.
Saying no is freeing. It's beautiful to be invited to an out of town wedding for a passing acquaintance and politely decline to attend. It's nice to not to go to every single class my daughter takes and feel like I'm a bad parent if I don't pay close attention to her every move. It feels good when I take care of myself by not committing to go to multiple events on a given day because it's just too much all at once.
I've also gotten better at realizing that I don't need to give an excuse or an explanation for saying no. I get to just say "no thank you" or "that's not my thing" or "I have a conflict" and that's enough. I get to manage my time, priorities and energy as I see fit--and everyone gets to be okay with that.
Time Management Skill #2: The "Stop Doing" List
In life, all of us have received a talking to regarding the value of sticking with things. I came equipped with way to much of that skill. I am the queen of work more, try harder and overachieve. I kept on dating someone way after it was clear that the relationship was going nowhere. I stayed involved in organizations long after the benefit to me was gone out of a sense of obligation (and probably of my own importance). I stayed in jobs that had stopped being interesting because it was easier to stay than it was to find something I'd like more. I've kept going with lots of things because "I'm no quitter!"
Today, I am proud to be a quitter. It's just a matter of figuring out when it's time to keep trying, and when it's time to call it a day.
I decided to end a marriage when there was nothing else constructive I could do to make it work that would not seriously impede my own happiness and self worth. I quit volunteering to run an art festival when I realized it was a source of stress instead of a source of joy. I quit a part time job because the hours were terrible and my time was more valuable to me than the small amount of pay I was receiving. Knowing that you don't actually have to finish everything you start is an important life lesson to learn.
My "stop doing" list was a welcome relief to obligations I was taking on for no good reason. I stopped getting together with friends who weren't fun. I stopped going to family gatherings where my drive time was way longer than time I would get to spend with individual people at the event. I quit finishing books that I started reading, but didn't like and stopped watching tv shows that lost my interest. I also quit denying the fact that I need a fair amount of alone time to maintain my happiness.
Quitting really is freeing when you don't view it as failure, but a non-judgmental ending that opens up the possibility of new beginnings.
Time Management Skill #3: Trying New Things
Really? How is trying new things a time management skill? For me time management is really happiness management. Part of my ongoing happiness comes from learning and trying new things. Now that I've freed up time by saying no and quitting things that no longer serve me, I have time available to try whatever appeals to me at the place I am in life.
Recently, I tried soma yoga, started a roller derby skills class and decided to go roller skating with my daughter weekly. I now block off time to blog and read. I also spend time with my husband, go to movies at my favorite local theatre, schedule much-needed introverting time and hike new trails with my best friend. Over time, I'll hang on to what I still enjoy, move on from what I've discovered isn't my thing. Maximizing my time (whatever that looks like to me) makes me feel better.
What About You?
Brenda is a dynamic training & development leader & innovative learning experience designer.