No Self Motivation Required!

No Self Motivation Required!

Self motivation isn’t the key to achieving success. In fact ‘self motivation’ is often the cause of failure or a complete lack of drive altogether…..

It is widely believed that self motivation and it’s successor ‘self discipline’ are the prerequisites to success and achievement. Many a self help or personal development book from the recent past has backed this belief up, providing countless methods and strategies for developing and maintaining a resilient and unwavering self motivation and discipline.

The consensus seemed to be, that in order to achieve success, you needed to consistently coach yourself, convincing yourself of the future benefits. Like this was the essential ingredient, determining ultimate success or failure. The reason this falls down is that it is that it completely misses a VITAL factor. It isn’t based on YOUR BELIEFS AND WHAT YOU WANT TO ACHIEVE.

Constant motivation and self discipline is only required when you are trying to achieve SOMEBODY ELSE’S objectives, or if you’ve adopted aspirations created by the beliefs of other influential people in your life. Examples of the above are clear to see in our everyday lives. For instance, those of us in employment are ultimately working towards achieving the aspirations of the owners of the organisation for whom we are working. Everywhere we look we see people attempting to appear stronger, slimmer, younger than they are, which is an adopted belief to conform to a socially accepted standard.

Self motivation and discipline is required in bucket loads to achieve the above……and when that can’t be maintained depression, disappointment and failure is usually the result.

TrueSapiens live life differently. Whether intentionally or otherwise, TrueSapiens have questioned their beliefs and LIVE THEIR PURPOSE. If they work for others they do so not to simply keep a roof over their heads, but to provide a better future for them or their family. Gains and improvements are the result of living a life in accordance with their beliefs and passions, as they strive to be their PERSONAL BEST through a life of CHALLENGE,  not in order to conform to socially accepted superficial or materialistic standards.

Live your purpose and no motivation is required!

Be TrueSapien. Challenge Life.

Train Your Run Like A Team GB Triathlete

Train Your Run Like A Team GB Triathlete

James Hodgson is a Team GB Triathlete. This week he’s competing in the European Sprint Triathlon Championships in Dusseldorf.

He’s kindly shared with us one of his run element training sessions… Challenge yourself and give it a try!

 

Overview

This is a really good speed endurance session for 5K runners, whether you are competing in triathlons or pure running races. You need to be able to run for an hour or slightly more continuously and be physically able to work hard for the eight kilometres. However, if you are starting out or haven’t done a session like this before, don’t go diving into the eight reps. Start at three or four with extended rest periods and then build in the other reps before dropping the recovery time.

 

This is one of my ‘go to’ running sessions that I regularly perform to improve my triathlon running and to see where my running fitness is at. In most cases I perform it on grass to reduce the impact forces from the session and reduce the risk of injuries. It also means you normally end up running even faster when you transition over to tarmac as grass is naturally a slower surface, especially when it is damp (and often is here in the UK!).

 

Warm Up

WU – 10-15 minutes

Easy walking with full arm rotations, three/four reps of high knees, heel flicks, and hip abduction and adduction movements (opening and closing the gate exercises) for few minutes before building into an easy run. Build your effort gradually (through to heart rate zone 2 if you are using heart rate) and towards the end of 10-15 minutes of this easy aerobic running I like to put in 2-4 pickups or strides

Main Section

MS – 8 x 1 kilometre (variable rest period)

Depending on where my fitness is at and where in the season I am my target pace for the one kilometre reps will vary, as will my recovery period. In most cases I am looking to hold at or quicker than my 5K race pace with easy jogging for anywhere between a minute and three minutes. I also aim to keep the pace between reps as similar as possible, with a bit of allowance for a slight upswing in speed once everything is fully functioning and switched on to the work rate (usually rep 3-4 for me) and then aim to hold that for the rest of the workout

 

Cool Down

CD – 5-10 minutes

Gradually slow the pace down to a walk before stretching, using a foam roller if you have one and replenishing the fluids and calories you have used during the session.

Summary

Being physically and mentally fresh as well as having adequate energy stores (i.e. eating 2-3 hours beforehand) is really important, as is a good warm up to reduce the chance of injuries. As mentioned, I like to run this session on grass and run a pretty flat course with only gentle and very short undulations (in most cases it’s only a few meters per kilometre) so that there is less external influence on my pace. However, if your upcoming race is undulating, you can perform this session on terrain that simulates that, as well as getting in specific hill reps.

We hope you find this insight into a training session of a Triathlete useful. As outlined above this is a useful training session either for Sprint Triathlons, pure 5k running speed or could be beneficial for short course OCR events. Give it a go and let us know what you think!

A Runner’s Training Diary. Run Like A TrueSapien!

Discover what makes runner and OCR competitor Ben a TrueSapien. We’ll be following his and others training and challenges this year and in the process gain an insight into what drives them and why being a TrueSapien and not just an average Sapien, is so rewarding.

What follows is a brief introduction to Ben and a week in his training….


Ben Comery, 27, has been running since July 2015. Having dabbled with weight lifting and cycling for a few years he discovered a love for running through obstacle course racing (or OCR), completing his first Spartan race in October 2015. He was quickly hooked!

“I race because I love pushing my limits and being outside my comfort zone. If somebody says i can’t do something I have to prove them wrong ! I love being outside and what better way to explore the country than on my own two feet.
My goals for 2017 are to compete at an Elite level at Spartan Race UK and to continue to push my limits in road and trail race”.

So here’s a brief summary of my running training for last week with how I felt before, during and after (always a great idea to note this I think for evaluation of sessions):

Day 1
Before: Tired
During: Sick from eating 40mins before run
After: Sore ankles
Recovery run- Easy 8km kept hr low to allow the body to recover from Sunday. Feeling very tired but got it done!

Day 2
Before: Sore ankles
During: Strong
After: Fast!
12 x 200m repeats with 200m jog recovery
Building speed and strength. Helps with the “kick” and helps your body deal with huge amounts of lactic acid build up.

Day 3
Rest day! The most important day of the week! Helps me recover and keeps me sane.

Day 4
Recovery miles again just to keep the legs loose

Day 5
Took another recovery day after 2 tough cold days at work . 7km in the bank.

Day 6
1 mile Threshold Repeats.  Aim for 86-88% HR with 1 minute rest after each repeat. Takes your body to it’s lactic limit and then holds it there for an uncomfortably long time. Builds mental strength and teaches your body to deal with huge amounts of lactic acid for long periods. The end goal is to take this threshold and use it as your Half marathon race pace so need to be able to maintain it for 90minutes.

 

We’ll regularly  publish exerts from Ben’s running and OCR training and events as and when they arise!