EVERYTHING I NEEDED TO KNOW ABOUT LIFE I LEARNED ON THE LONG RUN

I publish three posts a week on this blog. My blog writing process usually includes cramming all three posts into one day on a Sunday while all my household chores go untouched.

Writing is the easy part for me. It's coming up with three new and interesting topics each week that is harder. I usually keep my mind open to ideas all week and text myself if anything comes to mind. Then when I sit down to write on Saturday and Sunday, I review my notes and start writing. Sometimes before I begin to write I have no idea what I will write about and wonder if I will be able to crank out another three posts. Inevitability it all comes together by Sunday night and I am all set for the week. 

Last weekend I had an incredibly full and busy Saturday and then a long run planned for Sunday. I wrote two of the blogs on Sunday morning but my mind was going blank for today's post. With two blog posts done I hit the streets in Fort Worth for an eight mile training run for the Cowtown half marathon in February. There is nothing like a long run to get those creative juices flowing. I came up with the idea for the post and wrote it mostly in my head over those eight miles. If only I had a voice recorder I may not have had the hard part of translating it all to the keyboard once I returned home. 

What did I think about on my long run this week? I thought a lot about how running teaches us life lessons and the parallels between life and the long run. 

EVERYTHING I NEEDED TO KNOW ABOUT LIFE I LEARNED ON THE LONG RUN.

YOU CAN'T RUSH PROGRESS

You can't rush progress or results. If you try to go out too fast you will lose steam. It you try to increase your miles too soon you could risk injury. It's detrimental to do too much too soon. A better strategy for life and the long run is to take things slowly and progress as you are ready. Slow and steady may not win the race, but it gets us across the finish line happy and healthy.

YOU NEED TO PUT IN THE WORK TO REAP THE REWARDS

Have you ever showed up for a race untrained? I have and it makes for a miserable experience. In order to reap the rewards you have to put in the daily work. It's the consistent hard work over weeks, months and years that pays off in the end. You can't cut corners on the path to success. Consistency is the key.

YOU NEED TO REST AFTER WORKING HARD

After a long run it's best to take a rest day or two. You have to recover after putting in hard work. You just can't keep grinding without a break. Work hard then recover hard, both in running and in life. Schedule a massage, take a vacation, lock the bathroom door while you take a bubble bath. Work hard, recover, repeat. 

BE IN THE MOMENT

On a long run it's not a good idea to think about how much farther you have to go. You'll do best to focus on the mile you are in. Appreciate where you are, don't focus too much on how far you have to go to reach your goals. Focus on the things you need to do right now to move yourself towards your goals.

ACHIEVING HARD THINGS GIVES YOU CONFIDENCE, CONFIDENCE HELPS YOU TO ACHIEVE HARD THINGS

One of the great life lessons that running teaches us is that we can do hard things. Remember the first time you ran one mile or a 5K? It seemed like an impossible feat. Then you did it. Then you knew you could do it. Then you realized you could do more. Then you did more. Achieving hard things gives you confidence, confidence helps you achieve hard things. Get out of your comfort zone and try new things that seem hard. You never know what you are capable of, you may surprise yourself. 

IT'S A MENTAL GAME

As much as running is physical, it is mental. Whether you think you can or you think you can't, you're right. Sure, you need to be prepared, but a positive mindset and a few well placed mantras can get you through the tough times during a long run. Keep your chin up, look for the bright side, stay positive and you'll do great on that run and in life.

YOU HAVE TO BE FLEXIBLE WITH YOUR PLANS

As a running coach I will tell you that the best training plan is one that is dynamic, one that changes over time as you do. It's impossible to know sixteen weeks in advance exactly how your body will respond to various training. In life and the long run, have a plan, but be flexible. Life changes. Stay consistent but have flexibility in the path to get there. 

WHEN EVERYTHING IS GOING WELL YOU CAN GO AT IT ALONE, BUT WHEN TIMES GET TOUGH IT'S BETTER WITH FRIENDS

A long run can be a lonely run and when things are going well, you can surely do it alone, but when times get tough the support of running friends can help you through those tough miles. Whether it's a cheering family member on the sidelines, a friend joining for you for the last five miles or words of wisdom from a loved one that you repeat in your head, lean on your friends when you need them most, ask for help and welcome their support. It's a lesson that will serve you well in running and in life.

YOU CAN'T CONTROL EVERYTHING, TRY TO MAKE THE BEST OF EVERYTHING

You can't control the weather, that loose dog or that jerk that yelled "Run, Forrest, Run" out of his car window at you. It rained during your long run, It was 90 degrees and humid during your race. $hit happens. You can only control the things you can control, for everything else do your best to let it go. 

USE GRATITUDE TO GET THROUGH THE PAIN

Sometimes when I am having a particularly hard run, I try to focus on the things I am thankful for instead of the pain. I have two strong legs and a healthy heart. The weather is nice today. I have the drive and motivation to be out here in the first place. I live in a neighborhood where it is safe to run on the streets. I have enough food to fuel my body for runs. I have enough income to spend some of it on race entries and gear. Shifting my focus to gratitude helps get me through those miles and my life. 

What has running taught you? 

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GOT 15 MINUTES? TRY THIS 3X3 RUNNING HIIT WORKOUT

Welcome to the latest edition of workout Wednesday, when each week I share a new running or strength training for runners workout. The theme lately has been quick and efficient workouts. I know we are all busy this time of year so I've been focusing on workouts that you can get in and get back to life. 

This 3x3 running HIIT (high intensity interval training) workout is only 15 minutes but it is sure to keep you on track with your running goals when you're busy.

This workout is appropriate for runners that have a strong running base (runs several times a week on a consistent basis for four to six weeks). I recommend that most runners limit high intensity workouts to one or two times per week with recovery runs or rest days between hard workouts. We get stronger and faster during the rest after the workout, not during the workout itself. If you don't allow proper recovery, you won't see the full benefits of your hard work. 

Always warm up before beginning a running workout. I suggest a dynamic warm up like this one, then three to five minutes of an easy jog. 

In this workout you will run 3x3 hard effort intervals (about 8 out of ten on a scale from 1-10 or 80-90% of max heart-rate) with two minute jog recovery between reps. Be careful to pace yourself during the hard effort intervals, three minutes can feel like an eternity when you are pushing yourself, choose a pace that you can maintain for three minutes. It may take some experimenting to find the right pace for you. 

3x3 Running HIIT workout. Save to Pinterest for later

There's a reason I don't assign specific paces for workouts posted on my blog. If you pace yourself by effort, you will always run the correct pace for your abilities. One runner may find that a nine minute mile pace is a hard effort, while that may be an easy recovery pace to another runner. Never try to hit arbitrary paces assigned on the internet. Work at your own fitness level and abilities to avoid injuries, burnout and to progress properly. 

If you would like personalized running coaching, we can work together to reach your running goals. I can help you determine the exact appropriate pace based on your fitness level, experience, abilities and goals. 

download a printable PDF of the 3x3 running HIIT workout or save to Pinterest for later.

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10 WAYS TO FINISH STRONG IN 2017

I can't believe it is December already! How was your 2017? As we are approaching the end of the year it's the perfect time to make small changes to finish strong and set yourself up for success in 2018. A lot of people get lost in the craziness of the holidays and decide they will focus on their goals in January, but you can get ahead of the curve by planning for success in 2018 right now.

10 WAYS TO FINISH STRONG IN 2017

1. end of year reflections

Before you even think about making New Year Resolutions for 2018 it's a good idea to take some time to reflect back on 2017. How did it go? What did you accomplish? What went wrong? Where there any missed opportunities? What did you learn? What can you improve? If you spend some time thinking of where you've been, it helps you better set clear concise goals for 2018. It helps to write it down on paper, maybe write a blog post or type it up in a Word document on your computer. Get it out of your head for the biggest impact. I made a PDF worksheet you can download to get you started. 

2. one goal for December

Set one goal for December. Just one. Something you can accomplish by the end of the month. Something achievable. Don't attempt to get too aggressive with your goals (like lose 25 pounds!) or make too many changes at once or you'll risk getting overwhelmed. What is one thing you can accomplish in December that will set you up for success in 2018? Set a goal and make it your focus for December.

3. develop a new daily healthy habit

Whatever goal you choose for December, choose a daily healthy habit that will help you achieve it. If your goal is fat loss maybe you begin a daily walking habit. Start with 5 minutes a day. If your goal is to build a consistent running schedule, maybe you join the Runner's World winter run streak and run at least one mile every day. If you goal is to get stronger, then maybe spend 15 minutes every day on strength training exercises.

Here are some ideas for daily healthy habits that can have a big impact on your health and wellness: Develop a sleep ritual to get 7-8 hours of sleep each night, eat slowly at meals, drink more water, eat more protein or eat more vegetables. Just choose one or two for the whole month and really focus on making your new habit a part of your daily life. Healthy habits + consistency = healthy lifestyle.

4. gratitude journal

Before you go to bed at night take a few minutes to write down 5-10 things you are grateful for that day. Life has its ups and downs but to take a few minutes to reflect on the good and positive (even when things aren't going well) can help lower stress, improve your perspective and can even help you sleep better!

5. be present

When spending time with friends and family focus on your friends and family, not on your Instagram feed. This is something I am currently working on myself. Turn your phone off during meals and social occasions. Consider an entire day or weekend without the internet. I have to remind myself that nothing more important is happening on my phone than what is in front of me now. This holiday season give the gift of your presence.

6. spend quality time with a friends and family

Call an old friend. Make a lunch date. Invite family over for dinner. In this digital world, be the person who makes the effort to keep real world connections. You can follow your old friend on Facebook but there is nothing like sitting across from her (or running next to her) and getting caught up in person.

7. send cards or notes

Our email boxes are flooded but we don't get much in the mail anymore, so it can be a pleasant surprise to receive handwritten cards or notes. It can be in the form of a holiday card or simply a note card. Write out a few sentences and tell someone how much they mean to you. It costs you just a stamp and can make a huge difference in someone's day/life.

8. practice self-care

What does self-care mean to you? Do at least one thing each week that makes you feel good. Take a bubble bath, give yourself a pedicure, get a massage, spend time with friends, read a book or go for a run. Whatever relaxes you in a healthy positive way. Carve out the time for yourself. It not only makes you feel better, it makes everyone around you feel better too. (When mama's happy, everyone's happy.) It's well worth the time investment in yourself.

9. volunteer or give

Speaking of things that make you feel good, think about ways you can give back, either by giving to your favorite charity or volunteering your time. This time of year, I like to go shopping for Toys for Tots and buy toys for kids who would otherwise not have gifts for Christmas. I have also been considering volunteering at the local dog shelter to run or walk with the dogs. (Ollie will be jealous.) 

One easy way I like to give is to download the Charity Mile app. You can earn money for a charity by walking or running! The app makes a donation to your chosen charity for the miles you run or walk. It's a free app and if you are walking or running regularly anyway, it is a no-brainer.

10. plan ahead for January

Now is the time to plan ahead for January. Once you've reflected on 2017, start making your goals and plans for 2018. Need help? I offer nutrition habits coaching online for people who are ready to make lifestyle and eating habits changes that result in long term fat loss. I have a running coaching program online and personal training in Fort Worth for people who want to get stronger to run their first or fastest race. I can help you break through plateaus to get to the next level. I'd love to help you reach your health and fitness goals for 2018. Not ready for coaching? Sign up to receive updates from the strength and running blog for all the running, strength training and nutrition tips for free!

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O FITNESS TREE HOLIDAY CHALLENGE: STAY ACTIVE

I know it's hard. Really, I do. This time of year is just so busy. You have good intentions of hitting the gym for an hour or lacing up those running shoes but life just gets in the way. I get it. I want to remind you that exercise doesn't have to be an all-or-nothing activity. If you don't have time for an hour workout, can you find 10 minutes? How about two?

You shouldn't feel guilty for being busy or for holiday travel or anything else life throws your way. Your only job is to genuinely do the best you can with what you have. Sometimes the best you can do is five minutes of Yoga and sometimes it's a full CrossFit workout. There is no right or wrong way to move your body. Do what you can.

The most important thing is that you keep exercise top of mind. Do a little when you can and do more when you can. If you can get in the habit of doing some movement, anything, every day you get your mind in the right place for longer and more intense workouts when you're ready. Make movement a daily habit. Start small, build later. 

A five minute workout is always better than an hour workout you didn't do. Do your new year resolutions involve exercise like the majority of people? Then start making exercise a daily habit in December.

That's why I put together this O Fitness Tree workout that gives you quick exercises you can do every day in the days leading up to Christmas. Sure, if you can fit in a full workout on one of these days, that's great. But just in case the stars don't align, I've given you a blueprint to follow. Consider it a challenge to complete at least the exercises of the day. Do more if you have time. Change up the exercises if one of these doesn't work for you. Most days will take you five minutes or less to complete. I assigned a couple of cardio days because walking and running can be a stress reliever and we could all use a little bit of that this time of year,

12 Days, that's it. Can you move for 12 days straight? Accept the challenge in these days leading up to Christmas.

O FITNESS TREE HOLIDAY CHALLENGE: STAY ACTIVE

DAY ONE

Get outside and run or walk one mile. Do it on your own or use this as an opportunity to inspire someone to move with you. Maybe you can recruit a family member, a neighbor, a coworker or even a dog to go with you. 

DAY TWO

Perform 15 squats and 15 pushups. Do them all at once or break them up throughout the day. Maybe do 3 sets of 5 reps of each exercise. If you can not do pushups on the ground try incline pushups against a sturdy table top, bench or counter top.

DAY THREE

Perform a one minute elbow plank and 30 seconds of a side plank on each side. Break it up into sets of 15 second planks or 10 seconds planks if you need.

DAY FOUR

side lunge

15 lunges on each leg and 15 side lunges on each leg.

DAY FIVE

mountain climbers

20 mountain climbers and 20 push ups. Break them up into sets (try 2 sets of 10) or complete them all at once. 

DAY SIX

Start the timer on your watch and briskly walk or run for 20 minutes. See how far you can go in this time. Race a friend or just enjoy the time outdoors. Your call. 

DAY SEVEN

One minute wall sit (break it up as needed), 1 minute high knees. Get that heart-rate up! 

DAY EIGHT

Perform a one minute elbow plank and one minute each of a side plank on each side. Break it up into sets of 15 second planks or 10 seconds planks as needed.

DAY NINE

Perform 20 squats and 20 push ups. It's five more reps than last time. We are progressing. 

DAY TEN

20 lunges on each leg and 20 side lunges on each leg.

DAY ELEVEN

30 mountain climbers and 20 pushups, break them up as needed.

DAY TWELVE

Go walk or run for 30 minutes. See how far you can go in this time. Inspire someone to join you.

The most important thing to consider when completing any challenge is how it will change your life once the challenge is complete. If you do these exercises for 12 days then go back to sitting on the couch for a Game of Thrones marathon (guilty as charged!) then you didn't get much out of it.

However if you use these 12 days to build the habit of exercise that will serve you for the rest of the year and into 2018 then the challenge was a success. Don't just move for 12 days, train your brain into the habit of daily movement. Keep it going. Five minutes or 50 minutes, move every day. 

download a free printable PDF of the O Fitness tree workout tracker

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Coach Lea