Marina & Bopper's Mah-velous Mentor Group - Closed & Kickin it hard! (Page 2)

Enjoy the day off and have fun this evening

That seems like the best approach. Interval training and low intensity is the way to go - you'll see that most training plans incorporate this method.

Ah...I think that you've identified what you need to work on, nutrition-wise. Logging helps me a great deal - I have a progam on my PDA/phone. Logging online and having others check-in on me helps even more!

Don't forget that nutrition is so individual since we all have different metabolisms and body types and training goals. That being said, without a doubt, moderation is also key - aiming for perfection is a recipe for disaster when it comes to dieting. Incorporating a few major changes slowly helps. And, most importantly, I think we need to be gentle with ourselves when we stray from the plan. Endurance training also demands a whole lot from our bodies so it becomes very important to eat to fuel so that our training is effective and bodies indeed do get stronger. Salma, you seem to have so much data interpreted so it'll probably be easier for you to see what works in the nutrition department as you get into training.

Hello Lindsy.

I'm reading your story and going "Hey thats What I wanted to write"!

I'm really in the same boat as you,was in very good shape got injured could'nt run and basically stopped most everything because of it.I started running again about four years ago.I love to run it makes me feel strong and releives a tremendous amount of stress for me.I have a very high pace demanding job witch needs a releif.I have been looking for a starting point triathlon and you mentioned Harrison? Is that the first triathlon series? I grew up out that way and was kinda warm to the idea.I have actually read some not so good reveiws about that race in one of the forums here,check out 2008 race schedule forum I think?I would like to wish you all the best in 2008 and will be here to cheer you on.

Best of Luck.

Ian.

LOL...Salma. You're great at answering your questions! Usually an on-season training plan is divided into several different training phases: prep, base, build, and peak where each phase can last for 4 to 8 weeks each. But, the off-season is important to work on weaknesses, build up to base volumes, try new sports, lift heavier weights and just re-energize for next season. Here are a couple of good articles: Turning Off Season lnto On Season & Triathlon Off-Season.

We are a mighty successful and motivated group in our everyday lives so a note about goal setting may be old hat, but I thought that I could use a refresher.  Everyone outlined their goals in the introductions, but it's time to get more detailed about them, think about how to acheive them, and what might stand in our way.

GOAL SETTING 101

The most important thing to remember is to make them S.M.A.R.T.  Here are some resources to make sure you set goals that can are Specific, Measurable, Attainable, Realistic and have a timeframe - that is how you can hold yourself accountable and others can support you best to achieve them. OR make them S.M.A.R.T.E.R Add • E - goals should be challenging and Exciting and • R - record your goals.  It is also valuable to write down potential obstacles you may encounter that could derail you.

S - Specific
Make sure you know exactly what you are trying to accomplish.
Lose 20 pounds, Gain 5kgs of lean muscle Get body fat % to 16%, etc.
Don't just right I want to lose weight or gain more muscle. You may just set yourself up for failure!

M - Measurable
How are you going to track it?
A scale, a tape measure, or a special instrument.
Also keep in mind how often as well (daily, weekly, etc.)

A - Attainable/Acceptable
Does it make sense?
Can you feel like the small steps along the way can be achieved?

R - Realistic
Can you reach this goal in the time you set in the amount you want?
Like losing 20 pounds in a week - don't set yourself up for failure.
This doesn't mean easy - by stretching yourself will make the success even more rewarding.

T - Timed
Put it on your calendar. How long is it going to take you?
Make sure you do not put to short of a time line on this one either.
 
E - Exciting
Do it as part of a 12 week challenge, set a fitness goal like entering a fun run along the way, try a new fitness activity.

R - Record
Record your goals in writing so that you can refer back to them along the journey.

So, as we come to the new year, let's get some of these goals on paper and into our logs to motivate us...

GOALS FOR 2008

First Most Important Season Goal:
Second Most Important Season Goal:
Third Most Important Season Goal:

For each goal:
Why do you want to accomplish it?
How are you going to acheive this goal?
What is standing between you and success in achieving your goal?
How do you plan on pro-actively dealing barriers and setbacks along the way?
How will you feel once you achieve this goal?

These are the big picture goals. I plan on having each of us set mini-goals each week to help us achieve our biggies and to be accountable to ourselves and eachother.  The big goals can be scary, but by breaking down all the steps to get there, I find that it all become more manageable and attainable.