BUILDING HEALTHY HAPPY HABITS: daily routine
Start from where you are; enjoy the process, be patient, don’t give up and progress will come.
Take the thinking out
“It took me some time to understand the transformative powers of running. The reward is living the lifestyle and embracing the journey. It’s not only about finishing, it’s about moving forward.” – bartyasso.com (inventor of the Yasso 800s, a marathon training schedule which predicts how fast you will run the marathon)
CREATE A RUNNING ROUTINE – STORIFY
DANNY DREYER: “Barry Sanders, Serena Williams, Yo-Yo Ma, Mikhail Baryshnikov, Marion Jones, Dustin Hoffman, Tiger Woods—the people who might make you say, “Wow, it’s unbelievable what they can do with their bodies! How do they do that and make it look so damned easy?”
My understanding of how they do it is that they don’t do anything. They simply get themselves out of the way and allow something else to happen.
Their high level of skill allows them to cross into realms of physical expression and movement beyond where most of us are capable of going. They can go there because they no longer need to think about what they have to do in the midst of a challenge. When their mind moves, their body follows.”
That’s the good thing about creating a routine: you don’t need to think about what you have to do.
No procrastination or negotiating about what you should do when. Just being focused on your next step.
* how to get started and deal with procrastination
* DON’T BREAK THE CHAIN – consistency –
vb Seinfeld Strategy: http://jamesclear.com/procrastination
Stay committed to your lifestyle goals, be flexible by using the 80/20
Rule, and you will benefit in the long run. Because if you can bend a little, you will not break entirely.
habit builder (pdf) – blueprint to remind yourself (imagery) of new habits of running, exercises, nutrition habits, hydration in daily life ( tea = water?)
NUTRITION PP chirunning 210-221:
The Primal Blueprint, Mark Sisson
MOMENTS TO EAT/DRINK
TIMING – WHAT TO EAT /DRINK WHEN
HOW TO EAT /MAKE TIME TO EAT/DIGEST/SOCIALIZE
influence of wine/beer on your performance
transition into healthy habits
deal with bad weather, being tired
OUTDOORS/TREADMILL chirunning PP194 + BLOG
* mix it up / keep it spicy / crosstraining (building strength without building mass weight)
* run by feel – injury prevention
80% of your endurance is determined by your mental strength.
“Perceived effort is essentially the body’s resistance to the mind’s will.
The fitter an athlete becomes, the less resistance the body puts up.
Therefore increased physical capacity is always felt,” explains Matt Fitzgerald in his newest book “How bad do you want it?”
It’s important to learn to listen to your body’s signals, to prevent that things get worse and turn into an injury.
But if you feel you gave your everything you almost always got some more left in the tank.
It just takes you more out of your comfort zone.
So the question is how much you’re willing to do that.
GET DISCIPLINED / NO MORE ZERO DAYS
A zero day is when you don’t do a single fucking thing towards whatever dream or goal or want or whatever that you got going on. No more zeros. I’m not saying you gotta bust an essay out everyday, that’s not the point. The point I’m trying to make is that you have to make yourself, promise yourself, that the new SYSTEM you live in is a NON-ZERO system. Didnt’ do anything all fucking day and it’s 11:58 PM? Write one sentence. One pushup. Read one page of that chapter. One. Because one is non zero.
- share your food / training /health habits / recipes
- translate in infographic
Now it’s time to turn the first goal into a realistic plan and training schedule.
Forget about the other goals for now. Focus on one goal at a time and cut that goal into smaller goals to keep you motivated along the way.
QUOTE: “A whole healthy lifestyle springs from just getting out the door.” Meb Keflezighi
Once you built a solid base it’s time to get ready for the run.
The longer the distance, the more variables will play a role, and the harder it will be to predict the outcome.
By putting the pieces together in the right order, and doing them often, your training will become a routine (though not a boring one!) that you don’t need to think about, so you can focus on the moment of running.
It will give you the experience and confidence to deal with unpredictable things as well, like the weather and discomfort.
QUOTE: If everything is guaranteed there’s no point in doing it. Macy Travis – The Ultra Mindset
You can’t control everything in life but you can make conscious choices and keep practicing to improve your performance.
You can change your daily habits, what you eat, how you exercise and how much you recover.
It’s about getting ready just as good as you can.
Setting up the right conditions -PLANNING & STRATEGY tools/apps
THE WELL-ROUNDED chi RUNNING PROGRAM p144 – 152
best training philosophies from Emil Zátopek to Arthur Lydiard to Bill Squires, Matt Fitzgerald, Maffetone, Chirunning, Eric Orton
* training schedule – 80/20 rule
Every workout should have a goal on itself, wether it’s working on a technique, running a specific distance or finishing with a negative split.
HR 180-HR 120 = range of 60 = 100%
train 20% of training on 80% of your effort ((HR 120+ 48 =HR 168 average
train 80% of training on 20% of your effort (HR 120+ 12 =HR 132 average
RUNNING YOUR LIFE & BUSINESS
HEALTHY HABITS/ SOLVING THE SEDENTARY LIFESTYLE
GET YOURSELF OUT OF THE WAY IT’S NOT ABOUT YOU:
http://hacktheentrepreneur.com/podcast/derek-sivers/ VGL MET DANNY DREYER
RUN AS YOU LIVE, LIVE AS YOU RUN CHIRUNNING PP222
QUOTE: “My experiences as a competitive runner have had a direct impact on the way I operate in business.
To become a success in business, sports or life, you must set challenging, personally meaningful goals and be accountable to those goals.”
John Legere, President and CEO T-Mobile US (in “Meb for Mortals)
MAKING HAPPINESS A HABIT
Kleine dagelijkse verbeteringen (Kaizen) zijn de sleutel tot spectaculaire lange termijn resultaten
Healthy and happy balance in your work and life. Get on your feet and turn a sedimentary lifestyle into productive health and happiness.
how to live a more active & healthy life: https://www.youtube.com/watch?v=YuTxJhI2j90
– Take your journal with your goals. (https://trello.com/b/V3iJiCdj/test-daily-calendars)
If you want to run your first 5K you’ll need ca 4 weeks of training 3 days a week for 20-30 minutes
If you want to run your first ultra you’ll need ca 16 weeks of training 4-5 days a week for 30-60 minutes and 1 day a week for your long run of 1-3 hours. If you got less time available you’ll need more weeks.
– Choose 3-6 running days you can and want to run, taking your goals into account.
– Block the time, you can make available on every running day including getting there and the shower afterwards. It can be an early morning, a lunch break or a night run, as long as it works for you.
– Try to plan smart:
maybe you can run close to your work, kindergarten or shop where you need to go that day. Running on a treadmill might not be your favorite but can be a solution if the gym is closer than a park, if it rains or if there are no hills around.
– Stick to your plan:
These hours are sacred; they are an investment in you, in your health, your future, your happiness. Other opportunities and responsibilities (apart from emergencies) can not interfere.
1 preparation (hydration/running on empty, fuel during long runs, gear, nails/foot care, set alarm, warming up)
gear /(WEATHER, TERRAIN, DAY/NIGHT) maffetone pp 94-109
running barefoot /lacing up tips
Prerun Body Looseners – Chirunning EXERCISES PP105
2 run exercises pp93 / OVERVIEW EXERCISES PP98
3 after run (cooling down , AFTER RUN EXERCISES PP114
static& dynamic stretching / foamrolling
• Shoulders and neck
4 RECOVERY / CARE FOR YOUR BODY/MIND
(rehydration, fuel up, hot/cold shower/bath, RICE, leg drain/massage, sauna (benefits of sauna – Maffetone pp 47), yoga, motivation, feetcare (chirunning pp 191), etheric oils)
5 rehabilitation injury / soreness treatment