Primary incentive: Desire, competitiveness
Extreme or obsessive to achieve goals
Traction- Gino Wickman
Weight lifting- leg day, arm day, chest day
Electrolyte tabs- sodium, potassium, magnesium
- Tempo (half pace)
- Tempo Dbl 5-mi AM/ 16x300m PM
- Interval 6x1k (5k pace)
- Int 6x1mi (10k pace)
- Int 3x2k/1k (10k/5k pace)
- Speed- (mile pace)
- Long run- progression (marathon pace)
- Aerobic – recovery, long
- Lactic – interval (4-8), tempo, hill (half pace)
- Anaerobic – fartlek 45-90 sec (5k)
Base Phase- Increased workload, volume/strength, shorter intervals, longer rest
Marathon- 550cal, 8oz/5k
Perception of effort
One cannot improve as an endurance athlete except by changing ones relationship with perception of effort.
The first layer is how the athlete feels. The second layer is how the athlete feels about how she feels.
Siri- the hope of winning did not occupy her thoughts in the final hours before the big event. That space was taken up instead by gratitude for the mere chance to try.
“Gratitude” is about letting go of desired outcomes and fully embracing the privilege and process of pursuing goals and dreams. “Believe” refers to the confidence that arises naturally through this process, a self-trust that is the antithesis of the doubt-fueled fixation on goals and dreams.
Commitment to the process, not just the result.