Train to finish strong – and reap the rewards

There is a saying in the marathon community that “the race begins at mile 20”.  When you are in competition, or competing for a goal time, mile 20 is a place that represents a start point of a final battle – often where the race is won or lost.  Like a lot of things in running, this is a lesson that can be transferred into everyday life.  As Mike Tyson once eloquently put it, “everyone has a plan until they get punched in the mouth”.  Whether running, boxing, or in the office, game-day adjustments are critical to achieving your goals.  The notion that high achievers are strongest and most effective in the final – and toughest – stages of any process is almost always the rule, rather than the exception.

It has taken me several marathons to truly appreciate the value of feeling good at mile 20.  Consider all the factors that are at play in a race.  There are the internal considerations – your training, your fueling/hydration, your mindset – and the external considerations – temperature, wind, terrain, and your competition.  Having the ideal combination of these factors working for you at mile 20 is a gift that provides you the best chance to run your best race.  With a foundation of solid training and preparation, good strategic choices along the way, and having the strength, determination, and momentum to finish strong will often make the difference between good and great.

The same can be said in everyday life.  Everyone at the starting line has put in the training to go the distance.  That’s an achievement in itself, but it’s also the price of entry.  Those who achieve stretch goals have something special to help push them through the last few miles.  As a sales professional, I think back on some of the big sales deals I’ve won in my career.  Deals typically are not won at the start of the process, but rather after an often relentless battle, learning about the competitive landscape, overcoming customer objections, and out maneuvering my competition.  The early part of the process can set the tone, but a price and proposal is simply the price of entry.  The winner usually outlasts the field because they have executed a better plan, they understand the customer and competition, and they have delivered more value in the end.  Perhaps most important – they have time their strategy in such a way where it is most meaningful to the client. Being mentally and physically tough, especially in the last stages of the deal, often separates the best from the rest.

I have learned that the path to success is not a straight line, and it is often a very different journey than what we expect at the onset.  Every marathon is 26.2 miles, but that’s the end of the similarities. I’ve never known one to look and feel like another.  I think of “mile 20” often, and not just in the context of running.  I remind myself that in business and life – most things are process, not an event, and I am prepared to take my game up a gear when the time is right.  Whether you are facing mile 20, getting punched in the mouth, or fine-tuning a final proposal, success is often determined by the final push.  If you prepare to expect and execute that final push, you will dramatically increase your opportunities to find yourself on the right side of success.
 

Find more articles and updates at http://runningatthespeedofbusiness.blogspot.com/ and http://businessaccelerated.blogspot.com/

Sharpen your mental game in 3 easy steps

A good race training program will prepare you physically to get to the start line of your next race. By race day, the hard work is in the bank, and you are ready to go.  Once you step up to the start line, the real challenge is executing the mental part of the event – a critical piece that most programs fail to cover.  Whether it be in a race or at the office, wrapping your mind around goals and tasks is as important as the work you put into complete them.

In running, we spend the majority of our time focusing on preparing our body for a race – and for good reason. I argue that standing at the start line with a 26.2 mile long road in front of you is as mentally challenging as it is physically, and the real challenge on race day has less to do with your body, but more with your mind.

Whether it is the start line of a race, or the beginning of a new fiscal year at work, we are often challenged with wrapping our minds around the sheer size of the tasks ahead of us. At times, trying to figure out how I could hit a sales goal was simply overwhelming.  In hindsight, I was burning a lot of emotional energy before I even got the year started.  That’s where I’ve been able to apply some of the basic lessons of running – specifically endurance running – to everyday life.  How can we better manage seemingly gargantuan tasks?  Here are three tried-and-true methods of mental preparation I’ve learned over the years:

  1. Break down your goal into smaller, familiar parts. Whether time or distance, a big number is overwhelming. You can wear yourself out just thinking about it. I’m a big football fan, and I like to break things up into quarters. What do I need to accomplish in the 1st,, 2nd, an 3rd quarters to be in position to win the 4th? Breaking a large goal into manageable, measurable tasks delivers incremental wins, confidence, and mental clarity.
  2. Visualize your progress, and remove mental traps. Reaching the half-way point of an 18-mile run on a treadmill isn’t that much fun when you realize you have 9 more miles to go. I often use the mental image of climbing a mountain – up and down. Replacing thoughts of fatigue and pain that I could be associating with later miles are replaced with images of descending down a mountain, and that helps power me through. In my last marathon, I visualized myself as a jet flying over the ocean – fully fueled, fast, and gliding toward the destination.   When my body was begging me to stop, my mind was focused on an entirely different image.
  3. Synchronize body and mind.   Don’t worry – I’m not talking about some crazy metaphysical experience here. Rather, I’ve learned to simply focus on breathing. Breathing is a release valve and trigger for our nervous system. Think in terms of our natural fight or flight reactions, and how we often have to take a deep breath to get things under control. A few moments of breathing will help offset our normal physiological reactions. Using our mind to help control our body will allow us use our valuable energy to focus on the task at hand. Whether it is a few moments of clarity before a race, or a big sales presentation, a focused mind and body is a winning combination.

Find more articles and updates at http://runningatthespeedofbusiness.blogspot.com/ and http://businessaccelerated.blogspot.com/

A new mantra… become "harder to kill"

“Strong People Are Harder To Kill”

That’s the message delivered in an April 2015 podcast by Ben Greenfield*, a renowned fitness trainer, coach, and author.  I listen to all of Ben’s podcasts, and he’s constantly testing new life hacks to gain an edge.  Ben spent time with a group of arguably the toughest people in the world – Navy Seals – to learn about how they train and achieve success. 
 
Iron sharpens iron

It is hard to find a group that is collectively and individually stronger, faster, and smarter than Navy Seals.  They have to be prepared for almost any imaginable obstacle, and almost always come out ahead.   In most situations, their balanced and diverse training will simply out-duel any competition they face.   They are at the top of the food chain because not because they are specifically smarter, faster, or stronger, but rather, they are superior at training to be harder to kill.

Well-rounded preparation changes everything



A Tough Mudder race is a humbling and valuable experience.

You will be hard-pressed to find anyone who can compete with a Navy Seal.  That being said, I believe we can learn a thing or two from how they prepare.   We face regular moments of truth that separate us from our competition.  Our jobs and responsibilities are far different from the Navy Seal, but I argue we often take for granted the complexity of the battles we face every day. 

Take a presentation at work as an example.  We often think that content is the key, but in truth there are many obstacles that may impact the success of your presentation.  Are you a skilled presenter?  Do you project a sound image?  Are you agile enough to adapt on the fly?  What if your time slot was cut in half?  How will you address objections that could derail your presentation?  A person armed with great content, but not prepared for the other obstacles, would ultimately not see the success they had hoped for.  Like the Navy Seal heading into combat, you need to be ready for anything, and you have to rely on your preparation to achieve success.

Success is a process, not an event

This is where training and preparation come into play.  To be a great presenter you need to invest in your body of work – including your ability to create content, but to be the best at delivering it, understanding how your audience perceives you and your message, how you adapt to your environment, how you defend and overcome obstacles, and how you maintain composure in a world of chaos.  All of those skills take separate and distinct work, refinement, and practice.  Finding ways to develop these skills requires us to often branch out, try new things, and get out of our comfort zones.  You may find these volunteering, coordinating an industry event, or joining your local Toastmasters chapter.  Bringing them all together can be the difference between winning and losing.  Mentally and physically, you want to be harder to kill in the conference room, too.  What do you need to do to be tougher in your everyday job?

It’s easy to lose touch with many of our basic ancestral skills.  We are fortunate – we don’t wake up in the morning and think about how we are going to simply survive the day.  Lost in the exercise, however, is realizing how to interpret our own personal definition of survival.  Whether it is making the big sale, or striving for that next promotion, it will take more than mastery of a singular skill to be successful, and that takes continual development and practice.  We rarely face the life-and-death consequences that Navy Seals deal with, but we can learn from their preparation and focus to be “tougher to kill” in what matters most to us.

 

* I want to give credit where credit is due… you can find more great articles and ideas from Ben Greenfield at http://www.bengreenfieldfitness.com/articles/

 Find more articles and updates at http://runningatthespeedofbusiness.blogspot.com/ and http://businessaccelerated.blogspot.com/

A change of pace to boost productivity

Time management is a lifelong challenge for most of us.  The exercise of getting organized is often a knee-jerk reaction, and in practice taking charge of our own calendar is a process, not an event.  While blocking off calendar time is a good first step, I’ve found that literally changing the pace and focus of my work throughout the day helps to generate some monumental productivity gains. 

As a runner, we know that in order to optimize our performance we need to employ a number of different workouts.  Running at the same speed is a recipe for burnout and diminishing returns.  We mix up our workouts to help keep us sharp – physically and mentally.  There is a place for those long, slow runs, but there are reasons why we amp it up with a tempo run, or when we really want to take it up a notch, some intervals on the track. 

There is a physical and mental aspect to work, so why can’t we create similar exercises for getting things done at the office?   Here are some time hacks you use to mix things up, borrowing some of our lessons from running:

  • The Interval Session.  On the track, we’re running at a fast target pace for a defined distance and/or time.  Think in terms of running an 800 meter sprint.  There are few distractions, our mission is clear, and our focus is sharp.  All of our energy is focused on what it takes to get to the finish line.  Transfer this mentality to the office, and you will love the results.  I read about a time blocking idea called the “Pomodoro Technique”, which involves setting a timer for 20 minutes and focusing only on that one task.  I literally set a kitchen timer on my desk and allow myself to only focus on one thing.  For me, my interval workout at the office is cleaning up email at the beginning of each day.  Most often, I’ve got my email box organized and down to one screen, all before the timer rings.  Sometimes that used to take me all day!
 
  • The Tempo Session.  This is a longer run than an interval run, but as the name suggests, at a spirited tempo.  It’s focused, timed, and done with a purpose – to help lock in a faster pace, or for work purposes, knock out a list of to-do items.  I’ve employed this technique with external-focused tasks, such as setting appointments and client follow-ups.  I schedule an hour for myself to fire up my CRM and calendar and shut down my other windows to get my schedule set.

I’ve kept these sessions focused and distraction-free, and I’ve been pleasantly surprised at the outcomes.  Running at the same pace all of the time won’t make you a better runner, and working at the same pace without structure and boundaries won’t make you more efficient and effective at the office.  With a little creativity and discipline, your goal of being a better time manager just got a whole lot easier!

Find more articles and updates at http://runningatthespeedofbusiness.blogspot.com/ and http://businessaccelerated.blogspot.com/

Running for good

Martin Luther King Day is a celebration of the life and work of generations of people, recognizing how far we’ve come, but also how far we have yet to go. It’s more than a day off work – it’s a day to remember, pay tribute to a great American, and get out and do something positive for the community.

On my Monday run this week I ran past a few kids picking up trash in the neighborhood. Normally, they would be at school, and I wondered if the community service was part of a MLK-inspired spirit. As I often do, I started thinking about the opportunities we have every day to make a difference in our community, and I started thinking about all of the things the running community does to strengthen the neighborhoods we live in.

I’ve participated in dozens of races, from the tiny school fundraisers to giant marathons. In between, I’ve raised money for playgrounds, preventing human trafficking, First Responders, cancer research, AIDS projects, animal welfare, housing for Veterans, and pool safety awareness, just to name a few. Almost every race out there donates some of their proceeds to charity, and that adds up!

As distance running became more popular and race bibs became tougher to get, race directors decided to reserve a few coveted spots for charity runners. In exchange for a fundraising, an aspiring marathoner could gain entry to Boston, Chicago, New York.  A 5-hour marathoner won’t qualify for any of these, and without a little bit of luck in the lottery, they may not otherwise have a chance at running in these events. Today there are thousands of runners that gain entry every year to races, each raising thousands of dollars each.  Depending on the race, a charity runner may need to raise anywhere from $500 to $4,000.

Think about how much money runners generate for our communities. Sure, our races shut down a few streets for a few hours every now and then. That may be an inconvenience for a few bystanders and nearby residents, but they probably have no idea what good is being done for the communities they live in. According to the New York Marathon, the 2014 race included 8,500 charity runners who raised $34.5 million – all of that money goes directly to dozens of accredited charities. The marathon also donated approximately 26 tons of discarded clothing from the race, and they sent that to Goodwill.

As a runner, I am proud that my hobby and passion can generate some good for the communities I live and work in. There’s more to the story, however. The dedicated race organizers and volunteers – not to mention the Police, Fire, and EMT’s that work the events – that make these events a reality never seem to get the credit they deserve. On this special week when we honor a great American, I’m grateful for those in my community who work hard to improve our neighborhoods each and every day.

Find more articles and updates at http://runningatthespeedofbusiness.blogspot.com/ and http://businessaccelerated.blogspot.com/

Breaking through plateaus with cross training

In my years of running I have learned one of the most important realities of personal growth – where there is progress, there is likely a plateau ahead.  Whether it be physical, mental, or some of both, our body does a great job of adapting to what we ask it to do, and we’re not seeing the net gains we became accustomed to.  What can we do to avoid the dreaded plateau?

As runners, we want to “raise the bar”, and early returns (often leaps and bounds) in our training provides a sense of confidence and raise expectations.  Shaving minutes off a race time is not uncommon at first, but we soon learn, our training efforts do not necessarily produce linear results over the long term.  Our results feel like a series of peaks and valleys, rather than a steady climb.  Those minutes we shave off our times reduce to seconds, and further incremental gains are even tougher to achieve.  The training “plateaus” we experience are common, and in many cases, we see performance declines during the plateau stage.  That can be frustrating, and often leaves us wondering what we are doing wrong.

I’ve had the opportunity to work with a number of coaches over my years of training, and there is a reason why investing in coaching works.  Simply put, doing more of the same won’t always help take my training to the next level.  I’ve had two significant breakthroughs in my running career – the first was breaking a 3-year decline in marathon performance, and the second was bucking the trend once again and breaking through the 4-hour marathon mark.  After a ho-hum 2015 marathon, I realized that I was on another plateau, and I wanted to change things up a bit.
 
My current coaches, Simon Escorcia and Tristan Mitchell at Denver-based RunColo Training have helped me integrate a number of time-tested workouts over the past two years, and now we’ve added some non-running exercises into my normal routine to help me find the “next gear” of personal performance.  I’ve seen gains already.  From a physical standpoint I feel great, and perhaps more importantly, it’s helped my mental outlook.  It’s 15 degrees and snowing as I write this, and I’m headed out this afternoon for yet another winter “dreadmill” workout.  The WOD’s I’m doing during the week break up the monotony of the treadmill, and provide a dose of the feeling of progress that we all strive for.  I’m hopeful that my winter cross-training will change the trajectory of my training in the spring when I add more mileage.

Our bodies are amazing machines that are great at adapting to new challenges.  What worked last year may not be the recipe for success this year.  Don’t be afraid to mix a few new things to your weekly schedule to strengthen your body, physically and mentally.  Hopefully that extra work today will give you that “next gear” at mile 20 this fall!

Find more articles and updates at http://runningatthespeedofbusiness.blogspot.com/ and http://businessaccelerated.blogspot.com/

Resolutions – improve your chances of achieving success!

The New Year resolution – is it a fresh start, a new goal, or just a fleeting dream?  We are all guilty, at one time or another, of swinging and missing on our lofty New Year goals. 
 
Running was once a New Year resolution for me, and it’s one that I’ve actually followed through on (we won’t discuss the countless ones that I did not!).  Way back then, my goal was to run the Bolder Boulder, a 10k race.  I finished, but the goal itself was not the reason why it worked.  It was the structure – my online training program – that helped make the goal a reality.  Credit the Hal Higdon beginner 10k running program for that helping me achieve that goal!  The races and distances have changed over the years, but making sure that I had the structure in place has always been there.

With that in mind, I asked myself this: why can’t I employ the same structure for all of my goals?   If I want to earn more money, then what do I need to do to make that happen?  If I want to spend more time with family and friends, then how do I plan to do that?

 
We have big goals, and we set them for a reason.  It is important to invest time and energy into how we can make those goals achievable.  I have resolved to follow three simple rules:
 

1.      Set goals that are meaningful and identify how they will directly enhance your life and relationships.  It’s one thing to want to lose weight.  It’s another to want to surprise your doctor at your next physical, or commit to health for the sake of your children.  Tying goals to meaningful events and/or people create a deeper meaning and level of personal responsibility.

2.      Break down large goals into smaller, measurable goals.  This is your path to success.  For example, to build my personal brand in 2016, I need to make sure I’m connecting with a certain amount of people per week, per day, per hour, etc.  Little things add up!

3.      Write it down!  Commit to it, and post it where you will see it every day.  Tell people about it, and ask them to help you stay accountable to yourself.  Make it your source of daily inspiration.

 
Allow your goals and checkpoints to be the “training program” to help you achieve your goals, and refer back to it early and often.

Here’s to a healthy and prosperous New Year!

Thanksgiving – a time for memories

This Thanksgiving holiday, many of us are planning to lace it up one more time at whatever Turkey Trot is in our area.  I’ve always enjoyed these “end of year” races – the heavy lifting is over, we’re burning calories in advance of the biggest meal of the year, and this is a victory lap of sorts.  It’s also about friends, family, and tradition.

Of all the races I’ve done, the most memorable are the races I’ve done with my 11-year old daughter Ripley.  She’s not much into training, but she can crank out a 5k fun run on a whim.  She’s learning the ropes, and it’s been a joy to teach her a few things.  She has selective memory, though, as she occasionally likes to go out too fast, power up hills, and drink too much water before the race starts (then it becomes a race to the closest bathroom…).  She’s competitive, and gets frustrated when she gets a cramp, blister, or side stitch.  We’ll make a goal to pick off other runners, gradually improving our placement in the field.  We have a tradition in our house to pin our race bib on the wall in the garage, and she will proudly point out hers and tell you stories about each race.  I remember and cherish those experiences as well – running may not end up being one of her passions, but it’s been something we’ve been able to share.

We remember moments, and there is one in particular that I’ll always remember.   We were running together at a 5k fun run fundraiser race a couple of years ago.  It was a hilly course and a hot day, and lets just say it wasn’t “fun” 100% of the time.  It gave us an opportunity to chat about practice, patience and perseverance. Fortunately the half mile was downhill, so our spirits dramatically improved.  With about 150 yards left in the race Ripley saw the finish line and took off.  It was the first time we ran apart all day.  I ran after her and proudly watched her raise her arms above her head as she crossed the finish line and proclaimed herself “the winner”! 

She did cross the line first, and for that she claimed bragging rights.  For me, have never been prouder or happier to finish in second place.

I wish you and your families a very happy Thanksgiving. Travel safe, and enjoy the moments and memories you share together.

James

Coaching – unlocking your true potential!

“All coaching is, is taking a player where he can’t take himself.” – Bill McCartney

One of the most important things I have learned with from my coaches has been the ability to look beyond a single moment, goal or achievement, and focus on the bigger picture.  I was reminded of two important lessons in the past couple of weeks – one with my professional coach, as well as another my running coaches. 
1.        Align positive energy with what is important right now, rather than waste negative energy on worrying about what may happen.
We have a lot to worry about in life, and that element of worry burns a disproportionate amount of positive energy, and often creates negative energy.  Mike, my professional coach, reminded me of that this week, and it helped reset my mindset and priorities.  More often than not worry stems from things we cannot directly control, and staying focused on what we can control will yield greater (and more positive) results.  We have a finite amount of energy, and we should invest it wisely!
2.       Little things today mean greater success tomorrow.
Ten days after a tough marathon I returned to my weekly track practice with my running group.  I was clearly violating the “1 day of rest per mile raced” rule, but I felt like I needed to start back sooner with some light activity.  Years ago I would have gone on an eating binge and exercise moratorium, but I’ve realized some great benefits from not just finishing a race, but doing my best to live a healthier lifestyle.  I’m inspired by my team and my coaches, and while the formal race training for the season is over, we’ve got a plan in place for even better achievements next year.  

Can you achieve great things on your own?  Absolutely.  But I would argue that coaching – at the right time and place – can provide you with an honest assessment of where you are, and plan a path for the future.  Whether it’s a momentary mental reset, or sitting down to focus on goals and strategy, effective coaching can catapult you to the next level, helping you achieve things that may have previously seemed out of reach!

 

Remembrance

Today is Veterans Day (Remembrance Day in Canada, my home country).  Around the world we honor our Veterans and the men and women who currently serve.

As a runner I am proud that the running community takes time to celebrate our heroes, and we do so regularly.  I remember my first ever race – the 1999 Bolder Boulder – seeing the team of runners in military fatigues running the 10k course in formation.  If that wasn’t tough enough, they did a series of pushups in front of the finish line, then they crossed.  The crowd went crazy!

On Memorial Day weekend this year I entered a Memorial Day Run and March in my hometown of Castle Rock, Colorado.  There were 5k, 10k, and 30k events – I ran the 5k, but finished up to catch some of the 30k race.  The 30k race (actually it was a march) was primarily run by military members, and was administered by a Norwegian Army Officer.  Here’s the kicker – the military members were in their full fatigues, and they also had to wear a rucksack filled with 25 pounds of food throughout the race that would be eventually donated to homeless veterans.  The Norwegian Officer presented each qualifying military marchers with the Norwegian Foot March Medal worn by the Norwegian Army.  It was a truly eye-opening and inspiring event!

We are touched by the sacrifices of all of the men and women in our Military here at home and around the world.  As runners we occasionally have moments like these to help celebrate their service, and we will celebrate their service today.  On this special day, we celebrate and remember all of our military heroes and their families.  Thank you for your service!