May 2014 – My Active Lifetime

May 25, 2014 Life Coaching, Running

Visualizing Success to Reach your Goals

We all have goals and dreams in our lives that we hope to reach. Some of us are more successful at reaching them than others. What makes this so? How are some people able to consistently reach their goals and keep coming back to try again if they don’t? I believe the answer lies in visualization, compartmentalization and selective focus.

Visualization

Focus on your surroundings and feel blessed to be there.

We must visualize success at every stage of our endeavors. No matter the goal, it’s visualizing how it will feel to be successful that will keep us progressing towards the goal. It is important to throw out the negative voices that conspire to draw our attention from a successful outcome.

As a lifelong runner I have endured many training cycles leading up to events ranging from 10K to half and full marathons to ultra-marathons of 50k, 75k, 100k and more. These training cycles are very carefully planned and are difficult. It’s a lot of work but it’s the only way to achieve success. It is important to block out negativity and remain focused and consistent in training. Visualization in training can include:

seeing the days training run unfold as a success in your head before and during
seeing the run as yet another successful step in the right direction towards a successful race or fitness goal
keeping negative thoughts at bay even when a particular run is turning out to be slower or tougher than you expected. It’s easy to let these thoughts throw you off your game and you must not allow that to happen.
truly see the beauty in your surroundings when running or training for any sport involving the outdoors
tell yourself you are lucky that you are alive, fit, and that even though it may not be your best day, the training was valid and worth it. You are worth it.

Visualization of success also applies to racing. Some of the points above apply to racing as well, but here are some points to keep in mind on race day:

trust your training to carry you to your goal and use the confidence that training gives you to block out any negativity
allow yourself to achieve your goal – fight for it because you deserve it
if you feel you can’t maintain your goal pace visualize the finish and rationalize that not only have you trained for success but slowing down will only prolong the short term pain
remember that long term pain comes from quitting and it’s far worse than short term pain. Don’t quit unless you think there is a chance of injury in which case withdraw to fight again another day.
expect success and then enjoy and savor the moment as every step carries you closer to success

Compartmentalization

Goals we set for ourselves can be daunting. Both the training and the racing include times where the whole thing can become a little overwhelming. Whether it’s a series of long runs in a row with little recovery or a race that’s longer than any training run it’s easy to let feelings of doubt creep in. Again I can best illustrate this with my favorite sport running, with some of my experiences as a participant and coach.

A truly difficult and demoralizing thought process during training runs is thinking too much about race day. It may seem counterintuitive because of what I’ve mentioned about visualizing success. Remember that visualizing success is great, but you need to visualize success on a given day or even a given segment of a run or other activity. Breaking it down this way makes it far easier to manage and a more positive experience.

During some of my long runs leading up to an ultra marathon I’ve fallen into the trap of thinking about the end goal too much! I’ll be out on a 38km trail run with over 3,000 feet of climbing and feeling like crap and thinking “how can I expect to run 160km (100 miles) and 20,000 feet of climbing on race day if I feel like this with only 38km?” Do not fall into this trap! Not only does it sap your energy on that training run but it lowers your overall confidence in your training! Remember above I mention trusting your training to carry you through? It’s hard to trust your training if you belittle it with negative thoughts.

Break each run, bike, paddle, whatever the sport down into segments. Focus on these segments and reach these smaller goals along the way. For a longer run like a 38km or 40km, break it down into pieces like a hilly 10k segment or the next 5km till a nice easy portion begins. Congratulate yourself for achieving these milestones along the way! Enjoying success on these smaller easier to achieve goals gives you the belief that you can carry it to the next segment and ultimately the entire run.

Some race day strategies:

break the race into segments and more easily achievable goals
congratulate yourself on completing each segment
carry the feeling of achievement on to the next segment
visualize the finish line when you think you are at the place in the race where you have completed enough successful segments that success will be yours and never waver from that picture of success in your mind
treat each of these segments of the race as if they are shorter training runs and relate them closely so that it’s easy to trust your training to carry you through
refocus if negative thoughts come calling and they will

Selective Focus

mud shoes — One of those days! Focus on warmth, not mud and dampness.

During a 100 miler trail race you go to some dark and painful places mentally and physically. It’s the nature of the sport. Starting a race on a nice bright morning and running into the night with a headlamp takes a special kind of crazy! Or does it? I believe it’s the power of the mind that carries us through. I’m certainly not the fastest runner out there on these trail ultras and I’m not superhuman. What I think carries ultra runners through to the end is the ability to combine visualizing success, compartmentalizing the race and the training into segments, and selective focus.

Selective focus for me personally is the ability to choose what I want as my reality. I know it sounds a little spooky, but choosing to focus on another reality during a dark time is powerful!

During the Sinister 7 trail race in Alberta’s rocky mountain Crowsnest pass last summer I hit some pretty painful moments. There was a time approaching 95km when every joint was hurting in my legs and I was trying to get some sort of fluid and electrolyte balance back from the unusually hot day. The sun was going down and I was now in a jacket, toque and headlamp. I chose to not focus on the pain, the darkening skies and the thought of grizzly bears. I chose to disassociate my physical being from my mind or spirit if you like. I focused on my family, friends, and picked out the most wonderful enjoyable moments in my life. I projected myself into a simple being floating through the forest pretending to float not run.

The power of selective focus is found in the power of creating your own reality even when things are not going your way. Choose to be fully engaged in your dream and choose to focus on something else when negative feelings or realities try to get in the way. Do not let these feelings or situations steal your focus. You alone control your focus and make your own reality. All you need to do is hang on and concentrate and wait for physical reality to catch up with your mental one.

These techniques apply to any challenge we have in our life. Sports, business success, relationships, emotional well being or any goal at all can be reached with the help of these techniques. I always love the idea of “Carpe Diem” – seize the day… Seize success. Attack each day with a positive attitude and never stop trying. Accept setbacks as part of life and move on. Dwell only on success.

I hope these thoughts strike a chord in you and hopefully help you achieve your goals whatever they may be.

If you are interested in personal coaching or performance nutrition products, contact Coach Nick:
email: info@myactivelifetime.com

May 18, 2014 Cycling

Mountain Biking – Spring Training in Asheville North Carolina

At least that is what we like to call it, Spring Training. It makes it sound all very official for those that may need to justify yet another bike trip! But these guys have been doing these spring bike trips for over 15 years. I was lucky enough to be invited 3 years ago and have been going ever since.In reality it’s a super fun bunch of bikers just wanting to kick start the mountain bike and road biking season on some very cool trails. The conditions in Asheville are always a few weeks ahead of here.

There were about 28 of us and we rented 8 cabins in beautiful Asheville. It was like living in a tree house with a hot tub right outside the bedroom. There were mountain bikers and road riders on this trip but I was only there for the incredible mountain biking.

Each morning we would meet at the local coffee shop/bike shop to get organized for our day on the trails. Lots of climbing in North Carolina but the downhills are as much fun as you can imagine!

Every day is an adventure.. from fast flowing river crossings, gorgeous waterfalls and panoramic views to incredible descents.. fast and fun or slow and gnarly. Always with a very scenic spot to stop and have lunch and share our highs from the mornings ride. And each day ends with beer and munchies in the parking lot again sharing our favourite moments of the day (or comparing battle wounds).

A couple nights a week we all get together for dinner/drinks and tons of laughter while planning the next days adventure. Of course there is great Mexican in town as there is on every mountain bike trip! Otherwise we are making gourmet meals to eat with our close friends on our back decks listening to the water fountains and leaves blowing the in breeze.

Our final day ends with our favourite trails and very cold beer at the local bike shop that also happens to serve local beer! Awesome!

What a fantastic start to what will be a fantastic season of mountain biking! And now 3 stage and Kolapore are ready for riding and I am totally ready to enjoy them!

See you on the trails! Cheers,
Suzy Sheppey

May 18, 2014 Contributors

Suzy Bishop Sheppey

I first met Suzy Bishop Sheppey on the soccer field a few years ago. She had said that she was looking to her teammates for advice as she was fairly new to the game. I found her tenacity and ability to learn combined with natural athleticism impressive.

Fast forward a year or two and I decided to join her at one of our local mountain biking meccas for a sport she is not new to and that she excels at! All I can say is that it was quite an awakening! As a trail and road runner fitness was not my issue, but technique was. Suzy confidently ripped through the trails jumping logs playfully and attacking the technical parts. I was now getting schooled!

More recently I had seen her Facebook posts on spring mountain biking in Asheville North Carolina. It’s a spring warmup that takes advantage of the earlier spring down there. The photos are amazing and it looks like such a fun trip.

You are not likely to find a nicer person with as big a heart as Suzy. This caring personality makes her the perfect person to work with children. Combine that with her passion for physical fitness and you get “Monkeynastix” her program for movement education and physical literacy for kids. The program helps kids get a healthy lifestyle right from the start.

Keep on riding Suzy! We look forward to hearing about more of her adventures on My Active Lifetime!
~ Nick Brindisi, Editor.

For more information about Monkeynastix or to find out about fitness fun birthday parties for kids:

Website: www.monkeynastixbarrie.ca
Facebook page : www.facebook.com/monkeynastixbarrie

May 14, 2014 Skiing

Active Living for Everyone – Special Olympics

There was a time when opportunities for fitness and sport were not readily available for people with intellectual disability. Thankfully that has all changed and a wide variety of organized sports are available today through Special Olympic programs all over the world. The program is open to athletes of all abilities and is inclusive of all. My world literally changed when I became a ski racing coach with Special Olympics Ontario and the Blue Mountain Special Olympics team in Collingwood, Ontario Canada. Although everyone tells me how much they appreciate my time and the sacrifice of my Sundays, I think I am the one who appreciates my Sundays and have a lot to be thankful for. I have not yet found a more fulfilling coaching position in any sport. They give back more than I can give.

My primary athlete is a 22 year old man named Jeffery who has become someone I call a good friend. He is teachable and gets a little better every season. He is quick to share a joke and a laugh. In fact you can often hear him and a couple of the other athletes singing Jonny Cash songs on the chairlift! Nothing like “Burning Ring of Fire” on a cold January day! There are other athletes who ski with me even though they are not primarily assigned to me. They are friends with my Jeffery and like to ski together. Luckily their abilities are quite evenly matched so we are able to train together and everyone keeps up. It also makes doing drills a snap because they are all able to do them at a similar level.

The Ski Racing Program

jeffkevin — Jeffery and Kevin Rocking Dry Land Training

In October we begin a “dry land” training program out of the National Ski Academy. This involves strength & conditioning work along with aerobic conditioning. The exercises are skiing specific and work to strengthen the athlete’s muscles in a way that will not only allow them to ski better but to be less injury prone as well. the program lasts for 8 weeks of Sundays.

In early January we take to the hills and begin the on-hill training program. Typical days begin at 8:30am with a warm up routine and stretch. Following that it’s free-skiing and drills specific to ski racing. The drills work on balance, coordination, and skiing technique. Teaching requires a completely different approach which is tailored to the ability and comprehension of the athlete. Almost universally we are taught to use physical teaching methods and not be wordy. It’s difficult to try to explaining complicated concepts like edging and angulation to any skier so verbal instruction doesn’t work well for the purposes of this program. I’ve learned that games and drills where they mimic my movements are far better to build muscle memory and reinforce positive techniques without the athlete realizing it. It’s a sort of instinctual physical learning. After the drills and warm up skiing we move to the course and they ski the course. Some Sundays it is a slalom course and other weekends it is a Giant Slalom (GS) course. The athletes wear watches that automatically time them as they go through the course. After each run these times are compared, ideas shared and we repeat for the rest of the day.

The Races

In a typical season there will be one or to away meets at other ski hills with several teams in attendance. These are warm up races leading up to the regional home race at Blue Mountain. These regional races act as a qualifier for the first level of a four year rotation that sees Provincials, Nationals and Worlds. The athlete must qualify through all of these levels to make it to the pinnacle – Worlds which are held all over the world. Past World competitions have been held in Korea, Austria and many other countries. At the end of the year we have the side by side slalom race where the athletes get to race against their coaches. This is a great fun way to wrap up the season that involves everyone. I guarantee you will make a huge impact on someone’s life if you join Special Olympics as a coach. I also guarantee that it will change your outlook on life and be the most rewarding satisfying experience you can have.

For more information and to get involved about Special Olympics visit these sites: http://www.specialolympics.org (Worldwide parent organization)
www.specialolympics.ca – Special Olympics Canada
www.specialolympicsontario.com – Special Olympics Ontario

May 12, 2014 Yoga

Benefits of Yoga – for paddlers (and other athletes)

Last weekend I had the privilege of teaching Yoga to the Outer Harbour Senior Women’s Dragon Boat team. It was a privilege in several ways: these women were National Champions last year (best in the country for their age group over several distances); we worked outside, always a favorite of mine, to teach Yoga outdoors, even in a busy area; they train in Toronto, which probably has the same number of Yoga instructors as New York City, so to be asked to teach a top ranked crew is special, as they have access to great instructors.

One of the unique benefits I have in teaching them is that I used to do what they are doing. I was a competitive paddler, so I know the aches, the twists, the tight muscles, the sore shoulders and pecs. I also know where their heads are at during a training camp. These women are preparing for World Club Crews in Ravenna, Italy. Although they won the right to race in Ravenna last year, the club won the right to have a crew attend. Who makes up the crew is yet to be decided. Ahh, head games, mixed with physical work, x 20 paddlers…. thus training camp.

There are many poses that address the stresses athletes deal with – hip openers for runners and cyclists for example. Dragon boat paddling is unique, in that some paddle on both sides, but often paddle or race on one side only. Also, the whole body is being called upon: legs, core, rotators, spinal erectors, shoulders, pecs. Finally, there are 20 people paddling a dragon boat, 10 per side, and a drummer at the front and a steers person at the back, coaching, yelling and encouraging. And that’s just in your own boat; during a race, other crews may be right beside you, or pursuing you. It takes a certain head space to deal with all of this going on at once.
Enter Yoga. I know your body needs it, but it’s really your mind I’m after.

Top coaches will tell you that the training is 5% and the other 95% is a mental game. Races can be won or lost within 9 1/100’s of a second. Your training can be great, but it needs to be better than your competitors. And if you are really fit, and a good paddler, what makes up that 2% that wins race? How can you bring your best to a race, and bring your best for the 19 other paddlers, your coach, drummer and steers person?

Practice paying attention. Over, and over, and over. As the old joke goes “Do you know how to get to Carnegie Hall? Practice!”

The poses/asanas are the physical practice of yoga. They can help deal with muscular tension, and if done with attention to detail and knowledge of the sport, can release issues in the tissues, often fascial. It’s my opinion that Yoga for athletes, well, it doesn’t need to be ‘athletic’. That’s what their sport is. That’s what the weights and the running are. Yoga needs to help them to slow down. And pay attention. Focus on the big picture – how are you doing this? How well can you do it? If you have a movement ‘glitch’ how can you teach yourself to move differently? What can we take out that you don’t need?

The breath is what helps you pay attention to what is going on in the poses. A short breathwork, or pranayama, practice helps you focus on what is going on in your body. If you can slow down long enough during a Yoga class, (considering this is primarily a sprint sport, with the longest distances being 2 km, so adrenaline runs high for short periods of time), you can teach your self to focus under the stressful conditions of racing, as well as testing, and training.

While racing or even training, your brain has to rapidly scan your body for technical flaws, correct and execute a better movement pattern, keeping you in perfect timing and rhythm with fellow paddlers while supplying your maximum power. We call it ‘using the rolodex’. Scan the computer. The better your focus, the calmer your demeanor, the more effortlessly this can be done. The more often it can be done.

Meditation practice is an even better way, to calm and focus the mind. Rather than have no thoughts (a common misunderstanding of meditation), you are able to focus your thoughts, act and execute the race plan, without over reacting.

The whole point is to keep the nervous system from, well, being too nervous, and attending well to the task at hand, under stress.

Does Yoga make you feel better? Without a doubt. It can help you think and move better as well. That’s how races are won.

It can certainly help you be a better athlete. Just ask my friends on the Senior Women’s Outer Harbour Dragon Boat team.

May 7, 2014 Running

Toronto Marathon Weekend 2014

The Goodlife Fitness Toronto Marathon is the premier Toronto race in my books. The route, the organization, the spectators, the entertainment, basically everything is top notch. Of course I admit I’m biased based on the fact that I’m the race director of the Collingwood Half Marathon & 10K, a sister race of this one! Still I have been running this race since 1989 off and on and I have to say it’s truly grown into an international destination race.

The Course

The course runs from the north end of the city in Mel Lastman square straight down Toronto’s main north-south corridor, Yonge Street. After running through several pretty neighborhoods including passing Casa Loma, the course winds it’s way through the Rosedale Valley which is so well treed and beautiful that you forget you are in the 4th largest city in North America. After heading south on Bayview it turns into the historic St. Lawrence Market area and on into the heart of the downtown financial district. It carries on to the waterfront for a tour of Ontario Place, the lake shore parks, the Humber pedestrian bridge and Humberview Park. After turning around and heading back along Lake Shore Blvd. you finish to the roar of the crowd at Ontario Place right across the street from the Canadian National Exhibition grounds. It is indeed quite a scenic tour of the city.

The Support System

The Toronto Marathon has literally and army of volunteers including bike marshals, intersection marshals, water station workers, police, EMS and more. I’m constantly amazed at how this army mobilizes to make the race as problem free as it is.

Water stations are every two kilometers on the route and well staffed with water and Gatorade available.

Along the route you will find everything from a Jazz band, buskers, cheering crowds, the amazing Bishop Strachan School for Girls cheering section, and generally not a single part of the course without some moral support from well wishers. Thank you Toronto for being there for us!

The finish line of any marathon is the most inviting thing in your entire life if you are a participant! The finish line at the Toronto Marathon is heaven. Right away you get your medal and pass well stocked Gatorade and water tables. From there you head to the food tent with it’s apples, bananas, oranges, and this year these cool round pita like breads that had raisins in them! From there it’s on to the massage and stretching tent where eager physiotherapy and massage therapists work their wonders on your trashed body.

The Medal

In all the hundreds of events I’ve run I have never seen a medal like this one. It’s heavy! It’s large. In fact I call it a sushi plate! Even the race director, my friend Jay Glassman sees the humor in the medal and saw to it that it was inscribed on the reverse side with the following message: “Holy….! Yes, this really is the medal! Caution don’t drop! Do not pack in carry-on luggage. Suitable as a personal protection device. We cannot be held responsible for personal injury.” It is so big that it gets it’s own paragraph!

My Race in 2014

So how did I do in 2014? I was 17 minutes slower than I’m capable of doing and I’m happy with that result. Why? Because I ran a 50km trail race with 8,000 feet of vertical up and down in it 7 days before! It’s all part of my back to back stress training for the Sinister 7 100 miler in Alberta Canada in July.

Nick Toronto Marathon — The oh boy, what have I done expression!

During the first half marathon I felt really good and ran 1:39 at the half marathon point. That would have been good for a 3:18 marathon. However one piece of advice I have and I knew it before the race anyway is that you can’t fully recover from a long race in 7 days. It was an experiment to see how I could cope with back to back long races.

In the second half things really slowed down particularly around the 34 km mark where my legs made their presence felt with a lot of pain. Cardio was fine. Cramping ensued and I had to walk/stretch the cramps away for a couple of minutes. By the time I finished I had a 3:47 marathon on my hands.

I’m actually thrilled with this result because my experiment taught me so much! I know that I can tolerate two long races within seven days. I know that it only added 17 minutes to my 42.2km time. I found out a lot of things including don’t run such a ridiculously positive split time when you totally know better!

Goodlife Fitness Toronto Marathon Details

The next running of this iconic race will be May 3rd, 2015. I highly recommend the experience!

Marathon
Half Marathon
5K
Race Expo on May 1st and 2nd

All details are available on their website: www.torontomarathon.com

The Goodlife Fitness Toronto Marathon is organized by Running First. For details on other races by Running First visit: www.runtoronto.com

If you are looking for a great fall Half Marathon, come to Collingwood for October 4th, 2014. For all details: www.runcollingwood.ca

May 3, 2014 Paddling

Dragon Boat Team, Business Team – one and the same

I've been retired from elite competitive Dragon Boat for almost 2 years now. I knew the time had come so I wasn't upset to leave that world. I was happy to see other women (in my case mostly for the Canadian Senior Women's National Team) and men and women create their own experiences, memories and friendships (based on my experiences with the Outer Harbour DB Club Warriors.) When I was ruminating back over certain experiences for both teams, it struck me that I had been working with my own executive team. Not ever having worked in a corporate framework, I passed these thoughts onto two executive friends of mine, one of whom I paddled with on the Warriors, the other who is in high level sales. My fellow paddler was struck by how accurate a description it was, and my other friend was surprised,knowing I don't work in the corporate world, and wondering how that team connection could be replaced. (I'm not sure it can, other than by finding other teams with the same vision, guidelines and goals). If you look at the process, to join a team you need to go through hiring/testing process, commit to development and growth, both for yourself and the good of the team. The directives are given, staff go off, and work on their projects to better the outcome for the team; results are measured. It is beyond the scope of one person to achieve the results that can be measured when the collective efforts of 19 fellow paddlers, a coach and/or steersperson and a drummer all join forces. As we Yoga types like to say, 'attention follows energy'. This type of attention brings collective, measurable results, and I can say that for recreational teams, elite competitive and National teams. You may have read "The Boys in The Boat" about the 1939 Gold Medalists at the Berlin Olympics. Paddlers don't row (that has to be said) but we all work better together when we have collective 'swing'. Please see my colleague Beth Gitlin's article for further thoughts on this subject: http://www.floridatoday.com/story/money/small-business/ask-business-expert/2014/05/01/ask-biz-expert-dragon-boating-lot-like-business/8576281/ Or, read 'The Boys In The Boat'. I'm still looking for the paddling version of that 🙂

May 2, 2014 Contributors

Claudia Johnston-Frauchiger

Claudia Johnston-Frauchiger is a driven, goal oriented person who happens to be among the best triathletes in her age group anywhere. She not only qualified for Ironman Hawaii three times, but completed the challenging event in under 10 hours on one of those occasions! Her best finish placing in Hawaii was 3rd placing her in the top 3 worldwide.

Her achievements come with a significant training requirement made all the more difficult by being the mother of 5 children and a supporter of many charitable causes. As an example her 75km run to support the Collingwood G & M Hospital foundation with her friend and ultra-runner Nick Brindisi came precisely one week after her 3rd Hawaii Ironman finish!

There really aren’t appropriate superlatives to describe the toughness and inspiration Claudia brings to everything she does. Follow along at My Active Lifetime as she begins another training campaign that will culminate in her 4th Hawaii Ironman. With the help of of Canadian national team triathlon coach Barrie Shepley who has coached such greats as Simon Whitfield Claudia has a winning team behind her winning personality.

Born: April 19, 1973 in Bern, Switzerland
Sports growing up: Ballet, Skiing (downhill), Show jumping (competitive), Tennis, running
First Triathlon: 1998
Love: Ironman and anything Ultra!!!
Dislike: people who don’t care, not having enough time…
Greatest achievements: Five children, 2 dogs and a bunny, besides that 3xIM Hawaii finisher, placing 6,3,3, one of them sub 10hrs
Fastest Ironman: 9h34min (IM Austria, 2011)

Website: www.claudiajohnston.ca

Search Site

Month: May 2014