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run coaching

Marathon Performance Series Part 5: Guide to Recover Quickly from Your Race

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Marathon Performance Series Part 5: Guide to Recover Quickly from Your Race

Congratulations on completing your event at the Queen City Marathon! That is a massive accomplishment. Whether this was your first or you’ve done a few, completed a 5km or the marathon, recovering from your event quickly and safely is a critical component to your training plan that runners often neglect.

In the final part 5 of this series, Coaches Patrick and Jen will continue to answer some of the most frequently asked questions from athletes.

"What steps should I take to recover after my race?"

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Marathon Preparation Series Part 2: Race Week Plan for a Successful Race Day

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Marathon Preparation Series Part 2: Race Week Plan for a Successful Race Day

In part 2 of this series, we are in race week of the Queen City Marathon. Coaches Patrick and Jen will continue to answer some of the most frequently asked questions from athletes.

"What do I need to do race week to set up a great race day?"

So it’s finally here. It’s Queen City Marathon race week and race day is only a few sleeps way. In the follow article, we are going to lay out some key strategies to help you be prepared to deliver a great race day performance.

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The Right "Training Mix" Series Part 1 - Quality Consistency

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The Right "Training Mix" Series Part 1 - Quality Consistency

In the next week we will present short posts summarizing our key coaching philosophies at Endurance Journey which we feel are the essential components of performance. Our intent here is to give you some key strategies to employ which will have a profound impact on not only the quality of your training but also your results. These are the concepts we have learned and applied in over 20 years of combined racing and coaching experience. 

Let's face it, the performance space is filled with a ton of informational "noise". We aim to distill it down for you into some simple to apply concepts to maximize your training time investment and ultimately help you achieve your desired results. 

Concept #1 - Quality Consistency

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Unshakable Self-Belief and OK Falls Camp Sold Out?

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Unshakable Self-Belief and OK Falls Camp Sold Out?

It feels like spring here and I wanted to get this message out to you before I go for my daily walk and pick up Isabella from school. 

Firstly, our Okanagan Training Camp is now full (in less than 48 hours)! If your are interested in participating, I may open up a few more spots so let me know at info@endurancejourney.com.

Now to the reason for this message. 

I have been talking to many of my athletes and nutrition clients about the choice to be daring. In other words, choosing to do something outside of their comfort zone where meaningful change happens. 

Some would call this risk. 

An example of this is a few athletes who have recently signed up for the training camp in May have expressed nervousness about exposing themselves this challenging training environment. Essentially, they are asking this one question:

Will I be good enough to meet this challenge? 

You can live your life in two ways. In the pursuit of growth/gain or to avoid loss. We have been conditioned as humans to avoid taking chances, avoid loss, and over react to perceived threats. 

The challenge with this avoidance mindset is we never expose ourselves to situations where we have to adapt and grow. 

When you choose to put yourself in situations that are outside your comfort zone, you ensure a certain guaranteed result. 

You will learn and develop the skills to thrive in the face of a challenge. This is how you develop unshakable self-belief. 

Lean into each moment embracing the challenge and expecting magic. 

When you look at it this way you have nothing to lose. 

You will absolutely meet the challenge. 

#MakeTodayMatter.

Your Coach, 

Patrick 

Please share this article with your friends by clicking the share link below.

P.S. If you want to learn more about how we can help you email us at info@endurancejourney.com or send us a note on facebook and let's chat. Our Group TrainingNutrition and Coaching Programs provide the support and guidance you need to help you achieve your ideal health and performance.

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It's Time To Recommit

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It's Time To Recommit

An excellent way to make sure your actions are aligning with your goal is to have a clear understanding of why achieving the goal is important to you. Now it is important to make the distinction between an externally focused and internally focused goal. 

An externally focused goal would be I want to finish in X place in a particular event or I want to lose X number of pounds. These goals are often tied to how others will perceive you rather than your own reason for wanting to achieve them. 

You will have a much greater chance of success if you have an internally focused goal. This means a clear understanding of why achieving the goal is important to your health and well being. Quite simply, this goal will fulfill you, add to your own sense of well being and happiness, and has little to do with how others will feel about you. 

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Marathon Preparation Series Part 2: Race Week Plan for a Successful Race Day

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Marathon Preparation Series Part 2: Race Week Plan for a Successful Race Day

In part 4 of this series, we are in race week of the Queen City Marathon. Coaches Patrick and Jen will continue to answer some of the most frequently asked questions from athletes.

"What do I need to do race week to set up a great race day?"

So it’s finally here. It’s Queen City Marathon race week and race day is only a few sleeps way. In the follow article, we are going to lay out some key strategies to help you be prepared to deliver a great race day performance.

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Marathon Preparation Series Part 3:  Nutrition for Training and Racing

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Marathon Preparation Series Part 3: Nutrition for Training and Racing

In part 3 of this series, as we get closer to QCM race weekend, Coach Patrick will continue to answer some of the most frequently asked questions from athletes.

"What should I be eating during my training and racing to help my performance?"

This question can and has been answered in a variety of complex ways. Just go to your latest scientific journal or running magazine you will come across numerous, and often different, recommendations.

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"What If"...How to flip the script and your results

Have you ever gone into a situation with fear and doubt about your ability to achieve a good outcome?

I struggle with fear and doubt like anyone else. It can be paralyzing and really stop you from achieving your dreams. I know it kept me from beginning my coaching business for many years until I went through this "What if" exercise. 

I learned that by being proactive and anticipating the challenges fear and doubt get replaced by confidence and action. 

For every challenging situation that causes you to fear and doubt your ability, come up with two solutions to that situation. 

Proactive instead of reactive. 

Confidence followed by action instead of fear and stagnation. 

Choose your outcome.

Get after it!

Patrick

 

P.S. If you want to learn more about becoming race ready you can still register for my June Triathlon Performance Webinar Series. 

4 webinars 4 topics to help you improve your performance and become a healthier person.

Part 1: Own your Race!  Strategies you can put into action today which will help you develop a plan to be race ready. Learn how to dial in your focus and mental performance to maximize training and race outcomes. (June 5th - Recording and resources available)

Part 2: Nutrition for Health and Performance - what, when, how? Cut out the noise and develop simple effective nutrition blueprint that meets your needs. (Live - June 12th)

Part 3: Prioritizing Training During Race Season - How do you fit it all in? Strategies to make sure you do the right kind of training at the right time. (Live June 19th)

Part 4: Recovery Strategies for Optimal Health - how to use your time away from training to optimize how you feel and move. (June 26th)

And MORE...

Summary Checklists Provided - learning new strategies is great but will only help you if you put them into action. These tools will give you the guidance needed to implement immediately!

All Presentations are Recorded - So don't worry if you cannot make the live webinar. You will be sent a link to the recording immediately after each is complete. Listen at you own convenience!

All this for $99.00.  But hurry there is limited availability!

I'm even going to take the risk out for you. If you are not completely satisfied after the first webinar you watch I will refund your registration. No questions asked. 

Now what are you waiting for??  Make the commitment to improve your performance now!
Triathlon Performance Webinar Series

$99.00

Your Ideal Performance Awaits!

Patrick

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Nutrition and a Can of Worms

I know this post is timely since you are probably just eating or have finished your supper. 

I had a very energetic discussion with another coach today and we were discussing the important components of healthy eating to support performance. 

I have always believed nutrition for health and nutrition for performance are very similar. Nutrition for performance just has to be quickly accessed and digested easily. 

Unfortunately, for most, the topic of nutrition is a can of worms. This is a figure of speech of course relating to the idea that the word nutrition can be defined a hundred different ways by a 100 people. 

What are the right things to eat?

How much should you eat?

When is the best time to eat?

And the list of questions goes on and on. 

Now let me propose a different way of looking at understanding your own nutritional needs. 

It begins with asking yourself one question:

Are you aware of how you eat?

In other words:

How fast do you eat? Are you distracted when eating?

Think about it, or do you even think about anything when you are eating?

Maybe you are busy having a conversation, reading your phone, a book, ipad, watch TV, etc

In my opinion there is one thing the leads to over eating or eating too much of something that does not support your health. 

Lack of awareness when eating. 

So I challenge you to take more time when you eat and remove the distraction when eating. You will soon notice:

1. You will be much more aware of whether or not you are eating what you need vs what you want. 

2. After you are finished eating slowly you will pay attention to how what you ate made you feel. 

Paleo, South Beach, 5:2, the list of suggestions on how you should eat goes on and on. However, these approaches fail to teach you to listen to your body. 

When you become more aware of what you are eating and how it makes you feel you will be able to develop a nutrition strategy that works for your health and performance. 

Tomorrow I will talk about how to simplify your nutrition for performance. 

Get after it!

Your Coach,

Patrick

P.S. I will be holding my second webinar in a few days specifically on the topic of nutrition for health and performance. My purpose of these webinars is simple, cut out the noise and give you a simple strategy to develop a nutrition plan that supports your health and performance. This webinar is done live and you can ask questions during the presentation to get the information you want. This will also give you access to all 4 webinars in the series (1. Race Preparation 2.Nutrition 3. Prioritizing Training, and 4. Recovery). These are all recorded so you access to the webinars and summary handouts forever!

Click this link to register now!

http://app.webinarjam.net/register/27486/a71ef3e581

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I hope "that" doesn't happen...

 
When I hear someone say "I hope that doesn't happen" I immediately think there is an exit strategy. 
 
It's way another way of saying "I'm choosing not to deal with that situation at this time. Maybe it will just go away."
 
I talked about this idea of doubt and fear being paralyzing yesterday. Hope is an avoidance strategy giving oxygen to doubt and fear. 
 
Whenever I catch myself saying "I hope..." I ask myself:
 
What can I do about it right now? 
 
You see challenging situations just don't go away with avoidance. They collect interest at your expense.
 
Taking action for the outcome you want is a strategy, hope is not. 
 
Even if you take action and fail you have gained a learning opportunity to grow and improve. 
 
Hope gives you nothing. 
 
 
Get after it!
 
Your Coach,
 
Patrick

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