A Trick To Go Further, Faster

I’ll share a trick I’ve discovered to help me go further, faster when really all I want to do is walk.

It’s obvious that if I keep running I get home sooner and get on with other stuff.  That is motivation in itself!  There are always a number of other tasks I would rather do than run!  So to go further, faster is something worth striving for!

I used to tell myself to ‘turn up the volume‘.  I don’t listen to music while running, turning up this volume means cranking the effort dial and putting more in – to get more out!  If I get my running shoes ON and out the gate, I may as well use the time as fully as possible!  So turning up the volume is still a regular phrase of self talk on my journeys, although it is interchangeable with ‘go further, faster‘!  To view a photo of me with my running shoes on see the Photo At Last post.

After ‘turning up the volume‘ for a period until ready to walk a bit, I’d set a target point.  With the mark set I’d run as hard as I could until ‘there‘, before having walk time.  This seemed to help increase my strength.  The heart rate gets super high, and over time I could maintain the faster run for longer.  I discovered however, that the overall time spent over the same distance was actually faster if I ran slower but more consistently.  Although this resulted in less calories burned – NOT the desired result, at all!  Then I had to convince myself it was time to ‘turn up the volume‘ again at random intervals.

‘Ambling’ became my new ‘walk’

So by needing to walk after exerting self, the time spent out on the ‘street’ was increased.  My next plan of attack was to ‘go hard‘ for a number of strides, then ‘amble‘ a while to recover.  This negated the time spent walking in order to recover.  This works great!!  I find it is harder to start again, once I stop running.  Far easier to simply ‘alter the volume‘ on the effort dial and go further, faster to get home sooner.

Going uphill I ‘go hard‘ for less strides than when headed back downhill. The overall time spent out on the road is decreasing all the time.  It means I don’t run until I am spent and then NEED to walk.  The slower, more comfortable pace of ‘ambling‘ has become my new walk.  Ambling is a pace where there is room for recovery, in order to enable another exertion.

The trick with this method tho, is to keep count of strides…  I count off ten or twenty at a time and hold up a finger to keep track of how many I am up to.  This is a helpful way to convince self to carry on as the end of the exertion is only a measurable distance away.  This trick helps to pass the time too.  The ability to estimate the point where the next change of gait will occur also creates a target to aim for.  The distance seems to be eaten up a lot faster when you are aiming for points in a more regular fashion.

As I get more fit using this method, my ‘go hard‘ and ‘amble‘ numbers are altering accordingly.   The length of time to recover, is decreasing…  Which means that the opposite side of the equation – the ability to spend more time in exertion seems to be increasing at a surprising rate!!

In my personal opinion – (from a place with no official knowledge regarding such things), this seems to be a far better way to improve fitness and strength!  More productive than just going out for a steady run at a steady pace for the entire duration.

Another trick is to have points along the route and remember my times for.  That way there’s an indication of effort spent  compared to the common times of being at a point.  I can tell if I have been slack and need to ‘turn up the volume’, or if I am on track for a record time.  Being on track for a record time is motivation to go further, faster and make a new record!

The Dog… An Interruption

Of course, if the dog wants to have a swim in a stream my time gets out of whack.  Or if he disappears after a rabbit and needs a realignment of his ears, or needs supervising whilst a vehicle goes by – time is affected.  (Realigning ears involves retrieving the dog, and then attaching a lead.  Of course, first one has to have had the forethought to put collar on dog.  And then to remember to bring the lead…)  But I would rather have the dog with me, than leave him at home and run alone!!

Here are my ideas to try and incorporate into your own exercise efforts!  If anyone has their own tricks to go further, and faster, please feel free to share them!  I am keen to learn how to reduce the time necessary to make the required efforts.  Surely, everyone wants to have MORE time to accomplish MORE things!  If only I had a running mate, (or several) that could all help motivate more effort, and add those 3 inspirational words that we could all do with hearing more!!  What words are these?  Check out the post Come Run With Me and join me on my journey!

As more lessons are learnt regarding this blogging caper, there will hopefully be links within posts.  These links will lead to other posts which are relevant in content.  So much to learn!  So little time!  Although with less time spent out on the street, things are looking up!  Stay tuned to see what can be learned!  Feel free to add any snippets of information to aid me!  Did you see that??  I learned to add links from my knight in shining armour!!!  Thank you kind Sir, from this damsel in distress regarding blogging!!

Getting fitter!

JoBo

Photo At Last

Here Am I, Running Happily

Actually I am grinning at my friend, 10yr old Hunter with the phone taking the photo!  The dog is well out of the way as he is scared of Hunter’s granddad in his truck.  Boy is hiding in the long grass on top of the bank to my right.

I took several pictures along the run yesterday, not a particularly conducive method of running aiming for a fast time, or continuous high heart rate!  So more photos can be added as I receive evidence of an audience!!!

So leave me a comment!  Share your own photos!  Jackie – do you have one of the Thames in London Town????

Let’s have a collection of fellow runners from all over!!!

Come Run With Me!

No matter where in the world you are, or what time of the day it is, you can come run with me and my dog!

We can keep each other company, and push each other harder to achieve our personal goals faster and more easily!

Ahhhh, Technology!

Our running mates could be from all over the world!  Whether we run before we do the daily ‘chores’ or afterwards, any time of the day (or night depending on your time zone) we can go for a run together!

We don’t even all need to be restricted to using the shoe sole express! Some of us can use pedal power, some might even join us from a treadmill whilst watching a favourite t.v. show!  Some of us could be super fit, years down the path of this fitness journey and yet some of us might be newbies.  But I think we will all agree that by deciding to join in on this scheme, we are relatively dedicated to improving our health and fitness to some extent.

Keep It Up!

Those are three short words which I know mean the world to me when I am out there slogging my way up the hill – again…  If only someone else would come run with me, we could be sharing it all!  You know what they say about a load shared!

The Cost

All it will cost to join in, is the effort it takes to get up off the couch or desk chair, and expend some energy for at least 16 consecutive minutes!  Depending on your choice of activity – you may not even need to invest in a good pair of running shoes!

Everyone can afford this!  Some of us have time constraints that are by far more valuable than a pair of shoes, but these can also be eradicated if the desire to run with me is great enough!

“Who Is With Me?”

Is there anyone out there in a similar boat to me?  My boat type is a single person kayak type boat with no running buddy to help enthuse an effort regularly?  Tune in!  Contact me!  Leave a comment or follow me… if I ever work out how to add a ‘follow me’ option…

 

Getting On With Getting On With The Rest Of Your Life!

Getting on with the rest of your life after going through ANYTHING is the most important task in moving on!

Something has happened.  Full stop.  It can’t be changed or undone, it has happened and created some sort of chaos in your life!   It can be ANYTHING major!  Either to you personally, or to someone else and therefore has a direct result on how you live your life.

It could be an injury, it could be a death, a loss of something important, financial pressure, it could be a shocking realization of something new that is different from something you have believed – forever!  Anything that hits you hard, and ‘knocks you for a 6’!

Go Ahead – Grieve For Your Loss

There needs to be a period for the shock to settle on your mind.  A period to ‘grieve’ regarding the ‘loss’ to yourself of whatever has created the sudden shock.  This is the beginning of a realization that whatever ‘was’, ‘IS NOT’ anymore.  I believe there NEEDS to be a period of grieving.

This is a ‘subjective’ perspective to look at the new circumstances from – “This has happened to me, and this is how I feel about it, Oh woe is me!”  This helps to make it real, for the realization to hit home, and for one to hit rock bottom and come to terms with the new reality.  Coping with the new reality comes later, but first there must be acceptance that this is how it is.

Now here is where the hard part has to begin.  It has to come from deep within the mind/soul/heart of the individual.  The hardest part of any sort of trauma we face, I believe, is the acceptance that what has happened, has happened and cannot be undone!

Accept What Is Done – Is Done

Only after accepting the traumatic loss that produced your shock, can you begin to move on.  I prefer to think of this as moving ‘forward’.  Without grieving for what is now gone, reality hasn’t really been faced head on. Once reality is accepted, there is no room for any question as to ‘if only this were to happen’, or ‘I was somewhere else or had something else, THEN things would be different!’

So now one is aware of the new reality, and the changes in life that are a result of it.  Now is the time to become objective rather than subjective, and to look in on the situation as though from the outside of it.  I think of it as; looking in like a fly does from up on the wall.  The fly isn’t entangled in feelings, or restrictions, it can simply see what is going on.

Objectivity vs Subjectivity

Objectivity can see what needs to be done without being overwhelmed by circumstances, or emotions.  Like an object (the apple, the jar) would see things – singular, defined, completely on its own, kind of detached from everything around it.

Subjectivity is from the position of being the ‘subject’, feeling, thinking, and directly affected by all.  ‘I’ am the subject, ‘I’ feel this, ‘I’ think that, and ‘I’ am affected by everything around me.

Objectivity sees the new problem caused by the new reality with the loss of ‘whatever’.  Rather than thinking, “Oh no!  Woe is me!  How on earth can I cope with no ‘whatever’ in order to overcome this problem?!?”, Objectivity looks in and sees it differently.  Objectivity sees that ‘Yes, indeed – there is a problem.’  But from the position outside of the situation, Objectivity can also see the required outcome.  See the limitations, and therefore see what needs to be achieved in order to reach the desired result.  Objectivity just shrugs, and isn’t affected at all.

By looking in from the perspective of not feeling limited or restricted, it is more able to see what needs to be accomplished, and come up with a way to get things done.

With the mind all caught up in, ‘I can’t do this’, ‘I don’t have that’, there is too much emphasis on the negative aspects, and positivity is not going to get a foot in the door.

Getting on with the rest of your life begins with the acceptance of the ‘new reality’, and an ability to be objective rather than subjective.  It is time to move on.  What’s done is done!  Start getting on with the rest of what life has to offer you!  Life goes on with or without you!  It will pass you by unless you reach out from where you have been tossed, grab a hold of something that is moving in the right direction, AND DON’T LET GO!

 

Juggling the Balls of Life

Recently a concept of coping with the many juggling balls of life revealed itself to me.  How often do the many ‘things that ought to be dealt with NOW’ end up by being far too many things to cope with?  All of them being tossed haphazardly into the air, like 9 juggling balls, and each and every one of them coming crashing to the ground, uncontrolled completely.

Simply by prioritizing each ball, and picking up the most important ball by itself, juggling this one ball becomes EASY!

In the example I found, each ball gets assigned a $ value.  One of $1000, three $100 balls and five $1 balls.  You are told that if you can control the balls for one whole minute, you get to keep the $ value of all the controlled balls.  With my juggling skills being virtually non-existent I am simply going to pick up the $1000 ball, and hang onto it for a minute.  It’s a no-brainer!

Why bother trying to cope with all the balls at one time!?  Not all of the tasks that are the juggling balls you are considering managing today, are of equal value.  By picking the most important one, the ‘$1000 ball’, and leaving the less valuable ones lying where they are, there is absolutely no difficulty in achieving the ‘hold’ of the ball for the extent of the task.  The other balls aren’t going anywhere, they are there to tackle one at a time later on.

The trick is to write down in one place all the tasks, (balls), therefore identifying them, and selecting the most important one to deal with by itself.  The rest of the ‘balls’ will be there, written down when it is time to move on to the next task for the day.  The less important balls can be totally disregarded, forgotten, and ignored!

I have found this method to be particularly helpful with regard to making it easy to stay focused on the ‘job at hand’, and eliminating the problem of being distracted by each and every thing I come across which requires my attention!  When I see something that needs doing, I can just recognize that it is not in any way related to the $1000 ball I am holding currently, and it is EASY to ignore it, and move on with the task of holding onto the single ball until the end of the task.

I found this information at Passion Planner website from a pinterest pin.  http://www.passionplanner.com

Passion Planner pgs 4 n 5

To hear more regarding being distracted, not focusing, or ‘job at hand’, stay tuned!  Follow me because this week I will endeavour to post more along these lines!  (I have now selected the ball to hang onto for posting this week… can I hold onto it long enough to complete the task??  We will find out!)