Stage 1: Foundation: Increasing Distance
BY D.P. BICKERDIKE
 
Subheading: The challenge has been extended to you.  Build your base mileage with this analogy in mind: The broader you can safely build the base of your mileage “pyramid”, the higher you can set the peak of your goals.  I Triple-Dog-Dare you! Now you have no choice but to set a great mileage goal and safely increase your mileage toward meeting that goal.  Accept the challenge.  

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This article is an overview of the first stage of training: building and increasing your distance base. Establish medical clearance and then set your goals.  Specialized training may be necessary for differences in fast and slow twitch muscle fibers, though the same general training program has the potential to work for anyone.

You may be thinking that you cannot accept the challenge for various reasons or excuses.  Maybe it is overwhelming to consider.  Maybe you have not yet built up your faith in yourself to believe it is attainable.  When I encounter these negative voices, I remind myself of great runners who challenged themselves to hear the call and accept the challenge.  I think about Roger Banister in pursuit of the sub-four-minute mile; Billy Mills in his courageous race to his first place finish in the Olympics; and Steve Prefontaine, who drove himself with tenacity, just to see what was on the other side of his limits. There will always be excuses or reasons to refuse the challenge or avoid the call to step up to a new goal.  Quiet those negative voices and replace them with the voices of those who stepped up in the past. Learn from the Old Dogs.  Consider the three examples above as your official “Triple-Old-Dog-Dare.”

Stage one is designed to help you focus on two main ideas: time management and heart rate threshold training.  If we divide our day into a pie chart, most of us would divide it into 24 hours, or pieces of the pie.  Let’s slice the pieces further: divide the pie into fifteen minute “slices” of time. Pretend you have $96 per day to spend on what you want to accomplish each day, and that it costs $1 for every fifteen-minute slice.  Whether you spend those dollars or not, the pieces of time get taken out of the pie pan, so you may as well choose who you give those pieces to.   Make each piece count.  The goal is to focus on your priorities each day, and possibly gain more room in the pie pan for additional pieces. You already require so many pieces of time for your sleep, work, meals, etc., so where do you find the time to spend the remaining focus for the time you need for running?  Here is the secret: put slices on top of one another and multi-task, become more efficient in your daily routine, and then you will have additional time (15 minute spaces) left over to dedicate to improving yourself, and increasing your mileage. Overlap your tasks during the day (use a slow cooker or pressure cooker for your meals, pre-prep meals on the weekend for faster meals during the week, stretch at work during a break, etc.)  Running takes time, and we each need to find more of it.

I will briefly address Heart Rate Threshold (HRT), which should be no greater than 80% of your maximum heart rate for any beginner, and rarely is greater than 90% for elite and seasoned runners.  Keep your heart rate under your HR Threshold.  If you approach your heart rate threshold then slow down, even if you have to walk, and keep it under control.  Once you go over your HR Threshold, your workout and distance ends for that run.  With medical clearance, you can test your maximum heart rate by running a mile time trial and record your heart rate at the maximum level for that run.  Otherwise, subtract your age from 220, and use this as a general estimate of your maximum heart rate. 

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This is not about deciding which goal to choose first.  It is about taking action and beginning where you are at this moment.  Point the compass and GO.  If you don’t know where to point the compass, go anyway, and you’ll figure out your goals and direction along the way.  Pretend you have had a time capsule reserved specifically for you, and you have been told that you should only open it when you are at a serious crossroads or challenging life event to then read the message.  Imagine that moment arrives while reading this article, and when you open the time capsule, you read the message: “The time to act is now!”  It is never too late to begin; therefore, take “The First Few Steps.”

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If you do not know which mile goals to set for yourself, I will suggest the following as a general guide, providing that you do not exceed your HRT:  1 mile, 2 miles, 5k (3.1 miles), 10k (6.2 miles); 15k (9.3 miles); Half-Marathon (13.1 miles), Marathon (26.2 miles), etc.  Once a week, you should have a goal of extending your mileage further, without going over ten percent of your total mileage for that week.  For example, if a beginner runner runs ten miles a week, don’t add more than one mile (10% of total mileage) of distance for that week.  Pick a distance that you think you can safely run, and run it while staying under your HRT (i.e., under 80% of your maximum heart rate.)

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Tell all your friends you have been Triple-Old-Dog-Dared into running “x” miles this week. Post it on your online media.  Comment on this article and post the distance you have chosen.  Toe the line, and don’t back down.

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Getting organized takes some preparation.  Review the “Ten Running Tips to Help You Go Further” to get a general idea of how to plan ahead. Anticipate some setbacks in your organization, but don’t let that stop you completely. Slow down, re-prioritize your pie pieces, but don’t stop spending your time on the things that are the most important to your overall goals.

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Find your “Sweet Spot Pace.”  Carmen and I run together often because her “Sweet Spot Pace” for a Half-Marathon is the same as mine for my ultra-running goals.  This is the pace that is under your heart rate threshold, prior to any noticeable discomfort, and the pace at which you feel you could potentially “run forever.”  This is the pace that is the precursor to the Runner’s High.  Enjoy the bliss; embrace it.  Let time stand still while you run through it.

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Do not add more to your plate (more non-running goals or priorities) just because you have successfully created more time for yourself by doubling a few slices of the pie on top of each other.  Commit to using that newly adjusted time for your improvement, for your training goals.  I am not suggesting to neglect people or responsibilities and obligations that surround you, I am saying that in order to feel fulfilled, we need to find the balance.   Don’t be tempted to take on more than you may be able to handle (don’t overstuff the pie pan.)

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A further word of caution: Do not become haughty in finding your Sweet Spot Pace.  Striving for pain does not mean obtaining safe gain. Relish in the bliss of your fluid pace under your threshold; do not push harder or over your threshold because you can.  Instead, aim to go further distances each week as outlined above. 

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I love the story with the grandfather teaching the grandson about the two “wolves” that are within each one of us, battling each other for control.  One of the wolves causes benefits while the other causes consequences.  “Which one will win, Grandfather?”  The grandson listens to the Old Dog as he says, “The one you feed the most…” Your fiercest competitor stares at you from your mirror. Cha-Ching; one more dollar has been spent on a sliver of pie.  Your time will either benefit you or cause you consequences, depending on how you choose to spend your time.  Though it is important to recognize one wolf will win, it is more important to realize that you are fully responsible for doing the feeding.  Choose wisely.

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In order to nurture your training goals, unfortunately, there may be some things that become “time casualties.”  These are the things newly deemed a lower priority.  Let’s face it: there is only so much multi-tasking that can be done in a day.  When you try to squeeze too much into the pie pan, it all gets disorganized and less appealing.

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Choose which pieces of time and focus may need to be cut, even temporarily, in order to make room for your larger goals of having empathy for others, as well as nurturing health and longevity for yourself.

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It can be easy to become consumed by training when you find the Sweet Spot and are able to avoid injuries.  Remember that the greater goal includes teaching and caring about others.  Any goal that removes you from interacting with people needs to be re-evaluated.  Find your balance and share it with others.

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Listen to your body; listen to the positive voices around you; listen to the Old Dog. Balance your life: prioritize the time in your day.  Enjoy the bliss and move forward toward your goals.

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“Until our running paths cross again: Run with Passion!” – D.P. Bickerdike

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Stage 2: Increasing Strength
BY D.P. BICKERDIKE

Life challenges us.  It is better to prepare in advance for the struggles and challenges we encounter, safely pushing the limits of what we can handle now in order to increase our strength for that eventual day of testing our resilience.

Stage 2 of training (Increasing Strength) is designed to follow “Stage 1: Increasing Distance” and is meant for those who have already been running for a reasonable period of time.  At this stage, I encourage you to add strength on top of your “distance pyramid base.” When faced with life challenges, we can either suit up to meet the challenge, or we can let the event lay railroad tracks over our core.  I recommend using mini-cycles of increasing distance combined with some strength and speed, the major push for strength training comes in the second phase of a full spectrum training program, establishing a solid, long-lasting strength that can be maintained for a lifetime.  I challenge you to build yourself up with calculated resistance training prior to ever needing to be resilient.   Challenge: Extended.

Your natural desire may be to refuse this challenge.  Most people are reluctant to tell you that pain is inevitably involved prior to gaining strength because most of us have already experienced the pain. To handle the challenge, you must add flexibility to your training toolbox. Maybe you are thinking that strength training will require you to go to the gym or sacrifice other parts of your day.  Your resistance likely comes down to not knowing how to include strength training within your already busy schedule.  Develop a “multi-layer” system of time management and safely do two or three things at one time.  When we are faced with life’s challenges, whether by our doing or an external force, we revert to our long history of mundane training to keep us focused on the urgent task at hand.

Use science and technology to your advantage. Use the environment you live and work within to your advantage.  Use your stairs, your doorways, your counters to do step-ups and isometrics.  Do 15 reps with a can of black beans before you prepare dinner. These methods take little effort, and if done safely and properly, can increase strength with little adjustments in your schedule.  Effectively choose how to use every minute of the day.  Continue to change your diet to one that promotes strength versus disease and weakness.

Challenge: Accepted.  Design a plan for yourself; make a vision board.  This requires you to commit to these goals and move forward. Learn muscle ratios. For example, for every 100 pounds of weight you lift with your legs, your quadriceps should handle 60 pounds and your hamstrings should handle 40 pounds.  Design a plan that begins with the easiest methods (such as isometrics and stretching) and work your way up to wall push-ups, lunges, squats, push-ups, sit-ups, lifting healthy canned foods, etc.  Anticipate soreness, and counteract with flexibility exercises. Excluding things from your plan can also be beneficial.  For example, consuming one tiny particle of gluten can ruin the progress of an entire month of being gluten-free for those of us who are Gluten Intolerant.  Avoid the things that cause your plan to unravel. Avoid excessive refined sugars, artificial additives, and things that are extensively processed.  Design your vision board with great care to include all aspects of training.

Create a “Runner’s Cave.”  Keep your array of information and exercise equipment accessible and visit them often.  In the least, allow yourself to be nourished by your overall plan and material outlining the science and technology that supports your plan.

One of our greatest trials is to be tested on how we choose to spend our time.  Tests and trials challenge us to bring our true core to the surface. How we show our true empathy and passion with character through those trials is what lifts us to the top of success.  Journal and document your training regularly. Schedules change, learn to be flexible and adapt to these changes and pick up the next day where you left off.

Carmen loves to use a systematic approach when stepping up to a new level of training.  We are both very calculated in how we approach our plan for training in order to avoid injury, yet at the same time we gain the greatest results.  A runner at any age or level of training should plan ahead to avoid injuries by beginning slowly.  Use light enough resistance (such as isometrics or hand weights) to easily complete 3 sets of 15 repetitions.  Keep track of what you can easily do, and try to increase your training over time.  Carmen has taught me that in order to consume the “elephant challenges” in our lives, we are only required to take one bite at a time.  Using this philosophy, I caution you not to put too much on your plate at one time and to chew small bites thoroughly before taking another.  Start with the first few steps for every exercise technique in your overall program.

When reaching new levels of strength, it may be tempting to bite off more than we can chew.  Proceed with caution and practice the 80% threshold rule in strength training: rarely train above your threshold.  Patience is key, and diligent restraint is a must.  Being overconfident comes before a fall. 
This article is a general guideline for you to apply basic principles to your life.  You are the only one who can look into the mirror and determine the details of your plan.  The strength you gain will be an accumulation of the details you choose to commit to over time. Inspire yourself by finding worthy goals that justify building your strength.  Find reasons to flex your physical core as well as your empathy core; these are worthy causes that justify commitment and dedication.

Remove the image of who you were, take on the image of who you want to become. We need to accept the things we cannot change, visualize our ultimate goals of the character we want to exude to others, and then flex our empathy strengths at the most appropriate time.  We need to shed our lack of strength, flexibility, balance, muscle core, etc., from our past.  Get rid of the image of the old you that held you back, adopt the new image of your “future you” within your current core.  Believe in yourself and it will surface as you move forward. 

Chiseled abs, stable balance, running with fluidity: strength and vitality, the ultimate goals.  Increasing our strength in any area allows us to choose our challenges more carefully.  It is much easier to repeatedly challenge ourselves with circumstances and conditions for improvement, versus being blindsided with life events when we are otherwise unprepared.  Put on the image of who you want to be, who you want to be seen as, and the true core of who you are now.

Achieving levels of strength can be incredibly fulfilling, providing there are others who share in these goals.  Once you learn how to be successful in any area, the fulfillment that follows is in sharing this newfound success so that others can also succeed.

It is always good to have a partner to train with and be accountable to, one that can help hold us back when we train too hard or one that can challenge us when we need to reach a higher level. The goal is to be able to run and finish our races and challenges with fluid grace in victory, not with chronic injuries as victims.  What greater example to finish than with blissful strength while being injury free? Though we all train, train to win safely and injury free. This will give you the platform to teach others who are more likely to glean from your Old Dog wisdom.

One of my favorite Old Dog instructors often referred to the benefits of having an iron fist covered by a velvet glove.  We challenge ourselves to become stronger so that when we encounter the greatest of challenges we can then remove the velvet cover and perform with strength, integrity, and honor.  To know that one has the latent strength from training is powerful.  It increases mental strength to be equipped to handle any challenge or life event that we encounter.

Why do we challenge ourselves to increase strength?  We do it to have more options in choosing which battles we can avoid and which ones are honorable in facing head on.  Choose wisely, choose with passion, and flex your empathy core in all of your training.

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“Until our running paths cross again: Run with Passion!” – D.P. Bickerdike
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Stage 3: Increasing Speed and Stamina
BY D.P. BICKERDIKE

It’s not nearly as important to measure the distance from Point A to Point B as it is to measure the “Internal Distance” one travels in overcoming obstacles within oneself through mental endurance and will-power.

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You’ve tried almost everything so far to increase your speed and personal records.  You were just about to throw in the towel, but now you are reading this article.  You have to decide if you are up for the challenge. I beckon you to read further.

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I understand your plight: trying one more method after having tried so many is not an appealing task.  Be encouraged; this one has scientific support for the principles for increasing your VO2 Max by 14% in six weeks by using the method I am about to share with you.

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One incredible motivator is in knowing that this method can be researched and has scientific backing. The blueprint has already been designed. All you need as a prerequisite is to ensure you have mastered the first two stages, are not currently injured, and still have adequate medical clearance.  Now you are ready to pick a training day to test this out.  Get ready for, arguably, the hardest workout you have ever attempted. 

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After mastering Stages 1 and 2, try to enlist a coach or helper for this workout.  You will want to feel free to train hard and have another hold the watch and whistle.  It might give you peace of mind during the workout to know your coach has a cell phone to document your success, or call for help, whichever comes first.  If that is not encouraging enough, read on, cross the challenge threshold, and stick to the plan.

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If possible, have your coach either drive you to your training area or plan to drive you home after the workout, just in case.  Choose a flat surface to run on, preferably grass, as long as there are no dangerous rolling slopes or holes in the ground.  Find the balance and try to combine the best of both worlds for your terrain: soft and flat.  You will need less than 200 meters (about 220 yards or half the distance around a track.)  Try to find an area that is a long stretch so you do not have to run curves to get the distance.

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Note that one workout should not be a deciding factor toward obtaining your goals.  This is where you strengthen your Internal Distance: the power of your mind in setting yourself to a goal and committing to the steps along the way, no matter how short the distance you physically run will be.  This is a mental workout as much as it is a physical one.  You will encounter that voice that tells you to stop.  You will encounter your body telling you it was not designed for this type of workout.  Prepare yourself in advance to thwart all the negative voices you can imagine you may encounter, and choose to push through this workout until the end.  Tell your coach to use a favorite catchphrase which you respond well to, such as “Bear Down” or “Dig Deep” or a simple “You can DO this!”  You will need it if you do this workout properly.

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The first time I monitored Carmen doing this workout I asked her to do it at 80% effort.  This is a great idea for anyone just beginning to do a speed workout, and if you are new to speed work altogether, it is a must to push no harder than an 80% effort.  For the seasoned die-hards, only you can determine how close to 100% effort you are willing to push.  Remember that the studies are based on 100% effort, and doing less than this will yield less than a 14% increase in VO2 Max.  I cannot choose for you, but I can hold the watch in spirit and cheer you on.  You might even hit the Elusive Runner’s High. 

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If done properly, your mind and body will beg you to stop this workout.  There is no shame in stopping and warming down properly to try again another day.  The goal is to build up enough stamina to finish this workout.  This workout has been proven over and over with me and those I have coached and I believe it has the same potential for you.

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At some point in this workout, you will likely encounter your Nemesis. Take all the baggage you have from the day, the week, things not dealt with, and burn them off with this workout. At the end, you will have faced yourself and removed some of the stumbling blocks that previously prevented you from getting to your goal. 

Within patterns of running, and life, there is a time to cut things loose that interfere with your goals.  The most inhibiting roadblocks are the ones we face while running our Internal Mileage.  These are the patterns of thinking that make or break us.  Use these as your buffer to push through this workout.

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The ultimate goal is to complete this workout at 100% effort, one to two times per week for six weeks, and obtain a higher level of fitness, speed and stamina.  Here’s how it’s done: 1.) Warm-up properly and longer than usual. 2.) Stretch more than normal.  One non-stretched muscle in a long run won’t affect you the same way in a sprint. 3.) Have a coach time you, preferably from a mid-point in the stretch of 200 meters, blowing a whistle at each increment in the following pattern:  20 seconds sprint, 10 seconds rest, repeat for a total of 8 repetitions.  Preferably check your pulse rate with a heart monitor.  If you go above your max, stop the workout.  Continue to monitor your heart rate as you warm down.

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You might be thinking at this point that this is an easy workout, but it is not easy if done properly.  Your first 20 seconds are an all-out sprint; everything you can muster, nothing held back. The whistle blows, you stop to catch your breath. Ten seconds later the whistle blows again, and you are prompted to sprint again, the same exact way, only in the opposite direction.  Beginners will change their mind at this point, and rightly so; there is no shame in knowing your limits.  Safety always comes first.  But if you dare continue, you are in for one of the greatest workouts of your life.  Most seasoned runners can make it to four repetitions before determining if they need to stop. Repetitions from five to eight are for the mentally elite, as it takes strong will power to fight the urge to stop. 

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I repeat that this is not a workout for the faint-hearted. It is challenging to the body and the mind. However, if you can work toward completing eight repetitions “all out” and without injury, then you are truly in the elite category.  Before starting this workout, stick to the primary plan: Safety comes first; therefore stop this workout when you need to so you remain injury-free and can come back and try again another day.  No matter how many you complete, allow yourself a long warm down and lots of stretching.

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Suppose you have reached eight repetitions and want to do more. Stop the workout. Forbid yourself to doing any more than eight repetitions.  You will gain nothing substantial beyond eight repetitions except a higher probability of getting injured.  Warm down and enjoy your success.

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You may need that extra push from your coach. A good coach knows when to hold you back.  A great athlete listens. After finishing your workout, you can bask in getting a nice ride home and can enjoy in your newfound success. Any stage of repetitions is successful when doing an elite workout as I have outlined, as it adds to your internal mental strength to overcome both physical and mental challenges: your strong Internal Distance.  It helps to clarify between the things you might need to cut loose versus the things that encourage you to excel. Choose wisely, and share your seasoned experience with others.  Master this workout and help monitor a healthy, seasoned runner to do the same.

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This is the kind of workout you can use to balance out the various things you deal with from day to day. Safely burn off mental weight while working toward your goals. Strive to hit the Runner’s High. Bask in knowing you have accomplished more than you previously thought possible. Rest with more peace, knowing you will encounter this workout again.
 
“Until our running paths cross again: Run with Passion!” – D.P. Bickerdike
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Healthy Feet Finish Faster
BY D. P. BICKERDIKE

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As the sole of the foot endures the weight of the body, so follows the empathy of our soul to life’s challenges.  Running is, in part, about distracting oneself from the challenge at hand, and I tend to feel empowered by the thoughts of will behind the motions of running to help propel me forward.

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The strength of the feet immensely affect the speed at which one can safely run, limited only by any weakness in our own willpower. Strong feet plus strong will equals enduring many wonderful travels.  Every step of running is at minimum the equivalent of three times your bodyweight pounding on your feet. Strong feet make a difference.  Prior to strengthening the feet, the soul needs to mature with passion and empathy.  This is what completes the cycle: coming around full-circle physically, mentally, emotionally in order to extend these lessons to others in the practical walks of life.  Not everyone knows how to do this; not everyone is ready to accept the calling.  Strengthening one’s willpower is a prerequisite to having strong and fast feet.

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You have now been given a valuable secret: strengthen your empathy so that your joys increase; strengthen your feet and your running can endure long distances at fast paces.

This begins with you deciding to commit to foot exercises.  Most of you know the basics, and this site offers great articles on strengthening the feet, so I won’t repeat them all.  I like the old fashioned methods of scrunching up a towel with the toes, flexing the toes, rolling the ankles or spelling out the alphabet (mirror images so everything is balanced), “calve-raisers”, stretching, etc.  Write down a plan and stick to it.  Be determined to increase your strength without injuries.  Gaining mental strength requires determination and visual imagery.  Imagine your goals at your new goal-pace, your new goal distances.  Let your passion drive you forward to follow through with your strengthening plan.

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Great shoes will cradle your feet just as developing empathy will increase your internal strength to endure your challenges with speed instead of being stuck in a stagnant rut.  It’s a matter of will, yes, but more importantly, it is knowing when to cut loose those things that may hold you back from striving and thriving toward your goals.  Empathy knows the difference in what to keep and what to cut loose for a strong foothold on any path.  It is never too late to run the path you have always wanted to run.

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Whether you strengthen your feet by picking up a pencil with the underside of your toes or give your feet a deep massage, your feet will encounter challenges on the path.  Be aware of the terrain you run on, try different paths, different terrain, vary how you need to train your feet to land for these different conditions.  Trail running helps to keep the seasoned runner’s feet in shape, as the trail twists and turns with various obstacles that need to be adjusted to accordingly.  Proceed with caution and train your feet for all circumstances.  On the early morning desert trails, I have often encountered circular patterns that resembled … A SNAKE.  I have learned to adjust quickly.  One of the biggest challenges in one’s mind is deciding if a goal is worth pursuing, and at what price it may cost.  Evaluate the cost in advance and remind yourself it is worth it when your mind tries to renegotiate your contract.

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Free yourself. Carmen has taught me the power of routinely feeding the soul with encouragement, whether life brings us a sun that shines or the sun that is engulfed by a storm: encourage yourself daily.  As for those critical voices that you still hold on to, they will eventually make you decide the cost, and what you need to do to move forward toward your goals to continue to grow and thrive.  Critical voices are like ankle weights that keep growing in weight: eventually you have to decide if you will stop or cut them loose.  If you have strengthened your empathy and passion with encouragement, you will not need to feel guilty when you cut the weights loose that hold you back, but can know you deserve to find joy ahead in the race. We all get tempted to lessen the priorities of our goals.  Make this goal count: strengthen the feet and you can strengthen your running overall; it is that simple.

Running is cathartic.  It allows time to sift through all the voices in our lives and determine which ones lift us up and which ones try to hold us down.  Training others has allowed me to see a full circle of success in others.  Teach a runner key elements, inspire the will, and possibilities are limitless.  Before being able to see the full circle and great end results, all athletes have to sift through and remove any mental weights holding them back.  Face your biggest fears.  Challenge yourself to reach incredible goals.  The human body is capable of so much more than we give it credit for, so imagine your possibilities and encourage yourself.  Be aware of having good form in your foot strike: a natural soft roll from the (slightly) outside of your heel toward the big toe with the flat weight of your foot falling directly under your hips for every step. 

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Eliminate bad habits, be diligent in strengthening your feet. Once you isolate your roadblocks, your setbacks, do what you can in the moment to overcome them and move forward swiftly.  Letting go of the trail behind you is the only way to find the one in front of you.

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Before facing any challenge physically, one’s mental strength needs to come first.  This is what allows the freedom to accomplish greater goals in running, and life. Shed the old weights, have a peaceful outlook full of empathy, and you can meet any challenge with great wisdom for safety and relaxation for endurance with speed. Find your peace, enjoy your Runner’s High.

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Once you realize how easy it is to go great distances with greater speed, it is sometimes difficult to pull oneself away from the path.  Eventually, we return to our reality of daily routines and responsibilities, however.

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Know your limits but use this knowledge to prepare for a longer distance in the future. Seeing things clearly as they are allows for better planning.

Harness the two worlds: The world of where your feet hit the actual path, and the world of choice of encouraging voices that you choose to put into “repeat” mode.

Live Freely. Life has plenty of twists and turns so learn to “travel light.”  The power of the mind is fascinating. Strengthen your feet, and let your mind take you wherever you want to go.  Finish this race faster than the last one.

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“Until our running paths cross again: Run with Passion!” – D.P. Bickerdike 

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New Year’s Resolutions: Staying Motivated 
BY D. P. BICKERDIKE

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The difference between having a mere interest in a new direction versus a strong life goal is the priority level you attach to it.  Some of what we encounter in life already has a priority level “pre-installed” while other opportunities are what we make them.  At any point in time, you can rewrite the value of that priority.

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So, you made promises to yourself, did you? Did you happen to get interrupted by life challenges?  Join the club.  The sun shines and the rain pours on everyone.  There is no discrimination.  Having a preset grid to filter life events helps one to make quick, clear and solid decisions in the midst of any situation, rain or shine.  One must also allow other priorities that are truly at a higher level to take precedence.  It is the season for flu cases, temperature changes, and an array of potential distractions. Know the value of setting aside your high priorities for ones that are even higher.  You can later return to your goals with vigor, not with condemnation for yourself.  Pick up your planner, and start again.  The unexpected happens, no matter how much we plan ahead. When faced with adversity, use your preset grid. Reevaluate with grace and mercy.

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Sometimes extending grace and mercy is not enough. These are the times that we are forced to reprioritize and perhaps set aside some weights to start fresh with a new approach. This is the challenging part, as it may involve tough decisions.  It is much like a rock climber scaling the face of a tall cliff while carrying various backpacks from the ropes tied to the waist. Sometimes you have to leave some weight behind in order to climb to safety. At other times you might have to tie in to another’s rope because of the condition of your own. Empathy tells you when it is better to tie in to a safer rope; choose wisely.

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Fortunately, you are being encouraged and empowered with the ability to focus on flexing your core empathy.  Focusing on empathy means that you focus on your entire situation, including the external people and world around you, while still attributing appropriate value to yourself.  Focusing only on yourself is like suddenly finding yourself attached to a hook midway up a cliff while wondering who is responsible for getting you to safety while cutting your essential equipment loose because you cannot be burdened with them.

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Get a new perspective.  Step back and place your priorities in order while attributing a value on each one. Reevaluating your priority grid is a must, and should be your first course of action. The first steps in rejuvenating your motivation level may be to set aside the extra weights that prevent you from climbing over the immediate obstacle in front of you. Hook them in for safety where you will be able to climb back later to pick them up again. Attributing a priority level to these things determines your motivation in returning to get them.

Be willing to adapt.  Tackle the curve that life has thrown at you and counter with full strength. Getting back to your goals means getting over the flu or juggling your new challenge, whatever it may be. Focus your strength on dealing with your temporary challenges first, then refocus on your priorities when you have gained better ground.

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You might have to dodge a few rocks, and a few may graze you: hold on tight.  Setting aside a few of your priorities to deal with them another day is not an easy task, but may be a necessary one toward obtaining a stronger grip.  Whatever caused you to become distracted from your goals, deal with those first.  Empathy dictates that you have a firm hold on the face of the cliff before trying to lift up any additional weight.  Do not allow yourself to hang from a hook while waiting for your backpack to learn to how to climb so it can rescue you.

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Attribute the correct level of priority to your passions.  This is how you will find your bliss. The analogy of climbing the face of a cliff is like overcoming your temporary challenges and setbacks. Getting to the flat surface above or below is where you flex your true passion.  The goal is to get there safely.  The act of climbing carefully carries a preset priority level, even if you have to temporarily set other priorities aside.

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Do not be overconfident. Proceed with caution: have a plan, revisit the plan, and believe in the end goal. This is why you gave your dreams the high priority that you did. Follow your passions, dodge the falling rocks, set aside extra weight, even temporarily, to obtain a stronger grip so you can help others around you.  Do not be distracted by those things that masquerade as having a higher priority which actually are designed to make you loose your grip or footing. Stick to the plan, reach levels of safety first, and then pull other people and priorities up to safety with you.

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Have respect for your priorities.  If you are forced to set some of them aside, do so with the intent of securing them safely to assure retrieval at a later time.  Do not be quick to cut anything loose too soon, you may later find that you needed that item to make it safely to your goal. 

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You may come to a crossroads of realizing that a few of your priorities are actually working against you.  Reevaluate, re-prioritize, hook it in and cut it loose.  If it proves to be valuable you have saved it for a later time, but you can’t allow it to prevent you from following your dreams and goals.

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The ultimate boon is reaching the top so you can help others make it to the top also. The journey is to be enjoyed along the way. Being motivated is about setting priorities.  Prioritizing steps toward your dreams and goals need to become like the breath you breathe or the metal hooks that hold you safely on the side of the cliff as you climb. 

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Getting to the top is ultimate safety, elation, and achievement of your goals.  You might even want to camp out for awhile. Remember that the real fulfillment is in climbing back down to teach others how to climb to their own goals.

Often, we have the ability to repel down the side of the cliff, helping us to return to our other responsibilities and goals.  Help others along the way, retrieve the equipment that will not weigh you down, and bask in your victory of going the full circle. You have touched down on solid ground and are ready for your next pursuit.

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Most of us do not climb cliffs. Few of us like to take the stairs. Whatever slope we encounter, the real key is mastering which weight we attribute in our minds to those tasks before us.

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Once you succeed in having “priority focus”, your priorities will drive you from within.  Your core will flex toward your goal with passion and empathy. Know that you can achieve any goal you believe in.  No matter what your preferred form of exercise is, choose to do it for longevity, then walk, bike, swim, or run forward!
 
“Until our running paths cross again: Run with Passion!” – D.P. Bickerdike

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Beginner Tips: Increasing Mileage
By D. P.  Bickerdike

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Increasing mileage applies to both the internal miles as well as the external distances we travel.  We each choose whether or not we will place a high priority on training and racing toward achieving the goal of crossing the finish line.  We each are currently running a race in life, whether or not we recognize it. Ultimately there is only one prize: The success of crossing that finish line with our priorities in proper order.  It is our responsibility to obtain that prize.

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Your running journal has blank spaces.  You don’t know how to add mileage into your already busy schedule.  Fortunately, you realize that you have passion within you to seek your end-goal.  This is what drives you; it is what brings you back to the table of renegotiating the vision of accomplishment and priorities for yourself: your end goal of being fulfilled and gaining accomplishments.

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Though many variables are out of your control, you know that you do have the controlling votes within your own core.  You will be fulfilled as long as your priorities are set in the proper order:  Having the “Epitome of Empathy” comes first, caring for the people we love are next, and material things and possessions always come last.  It is in knowing this core structure that creates ultimate success in all aspects of life, including running and building mileage.  Crossing this threshold means you sit down and make sure your priorities are set in the proper order. You must find the right balance.  Obtaining goals does not come without a price, therefore, choose priorities wisely because there is always a “trade-off.”  The difference in choosing is this: if you choose priorities wisely, you obtain fulfillment; if you change the order of the above structure, you are left empty, no matter how much you try to become fulfilled.  Empathy can bare the burden of an unjust weight on it’s shoulders because Empathy’s core is rooted in integrity, whereas the self-seeking core has a weak structure within itself and is destined to eventually implode, unable to bare the weight it tries to force on others.  Place a high value on increasing safe mileage to further your goals to build a strong foundation.  In addition, increase your internal mileage which is rooted in Empathy, caring for others, and occasional rewards for yourself and those around you, in that order.  When priorities are placed in the right order, joy permeates all three areas. What happens if prioritized in the wrong order? The wrong order results in an empty, void, and unfulfilled life: seeking to gain the entire world while losing life’s ultimate treasures.

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Strap on your shoes, suit up, and take the first few steps.  Transport yourself toward your goals and increase your mileage safely.  How do you do this? First, expect to make adjustments as needed. Start by prioritizing your time while making time to exercise. Increase the times throughout the day that you can exercise. For example, whether your goal is to run one mile a day or twenty, break it down into three or four sessions when trying to consume the mileage that is on your plate for that day.  Eat the elephant one bite at a time, and allow time to digest what you’ve consumed.  This is a safe way to increase your mileage.  The “Ten Percent” rule still applies: Do not increase your safe/uninjured mileage by more than 10% per week (build your mileage slowly.)  Allowing yourself to have multiple sessions to chew that mileage throughout the day increases your safety and helps one avoid injuries. 
Next, make sure you stay under your Heart Rate Threshold (HRT) for the majority of the day.  This allows your body to maintain a level of comfort in avoiding excessive recovery times between sessions of exercise.  Once you go over your threshold, your workout sessions for that day should end.  By staying under your HR threshold, your workout is extended without exhausting your body. Building mileage is the equivalent of slowly rolling a bowling ball down a bowling lane (throughout the day) versus shooting it toward the pins like a cannon all at once.  Slow down and enjoy the ride.

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Additionally, the next challenge is to take opportunities to jog or run when they are available without disrupting your other priorities.  Jog ten steps, if that is what you have available between your car and your next errand (attempting to wear suitable clothing throughout the day is helpful for these opportunities.)  Cross train and jog or workout on a machine for three minutes after getting home from work and before starting dinner.  Take advantage of those seemingly “insignificant” time slots that get wasted because there is no other “filler” to accommodate them.  Cross train and dance, move, stretch, squat: challenge your activity level.  To help achieve my highest level of VO2 Max, I have done a modified version of “Russian Dancing” for thirty seconds at a time, greatly challenging my stamina (only recommended at the end of your exercise sessions and not within a few hours before sleeping for the night.)  Mild versions of speed work can be incorporated a few times per week, but be sure to avoid anything over a 70% speed effort while trying to build mileage.  The cross training serves one goal: to prepare you for replacing the cross training time with time that you  use for running.  These are the challenges you will face when trying to increase your mileage.

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Carmen and I have obtained ultimate results for our ultimate goals because we both know how to keep our priorities in the right order.  Everyone seeks to have their counterpart in another person who will not unjustly judge, who gives ultimate support and unconditional acceptance, and who is capable of mutual reciprocation of Core Empathy values.  If you have not yet found your beautiful counterpart, it begins within yourself in working toward your own goals individually while keeping your core priorities in proper order.  By doing this, you are most likely to meet your counterpart along the way.  Do not compromise your core, hold fast to your integrity in spite of any adversity, and everything will balance out over time.

It is often tempting to create “false priorities” in our lives.  These are the things that we create in our lives to give an excuse for ourselves in avoiding pursuit of our goals or in facing the reality of our previous choices.  Some people are workaholics.  Some of us allow the intensities in life to become our pet projects that “only we” can properly fix.  Others create fires and turmoil so they don’t have to “choose” to pursue important goals. I suggest to you that all attempts to avoid any appropriate challenge or goal (whether labeled “reasons” or “excuses”) are actually forms of  “false priorities.” 

Face yourself daily.  This is more than looking into the mirror. Looking into a mirror is external; facing yourself is looking into your core.  Are you in a state of mind of having excuses and creating avoidance, or are you determined to face the realities of your choices and are ready to reset those priorities into proper order?  True Empathy seeks out truth prior to applying justice or judgment.  At the end of the day, the only constructive evaluations that truly matter are the ones we give ourselves. 

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Face the things that prevent you from making your goals a priority and move forward.  This is how you increase your internal and external mileage.
Discover the secret to travelling light. The results from having weights lifted off of your shoulders will be envied by those who have not discovered how to obtain this wonderful state of mind, in spite of adversity.  Just as one can feel the difference in running after hours of wearing a weight-vest, ankle weights or wrist weights, one can know how to travel light on their internal mileage when one’s core is rooted in integrity.

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Those who have an Empathy Core will respect this state of mind and will seek to obtain it with compassion, while those who are self-seeking will not understand your peace in the midst of adversity, and will wallow in discontent: their own torment.  Choose wisely.

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This state of bliss is not easy to tear oneself away from. Often, in order to share and teach how to “travel light” to others (toward increasing safe mileage) one needs to practice being selfless in order to help others work toward this state.  For example, a seasoned runner can help new runners achieve slower and shorter distances toward their end goal but may sacrifice their own mileage in the process.  Motivating others to join you will increase the number of people who will eventually run and finish future races.  The end goal is a wise goal and is worth the compromise: adding more runners who will cross the finish line for the greatest races in life.

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The end goal is two fold:  flexing your core so that others are enticed to follow in your footsteps, and achieving the victory of adding great numbers to the amount of finishers that cross the finish line.

Complete the circle.  Increase your internal and external mileage to build a strong and wide foundation.  Share your enthusiasm and passion with others so they can achieve their own goals as well.

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Find the balance.  Just like being on an airplane when the oxygen masks drop down, you must make taking your own oxygen a priority before you can effectively help those around you.  When your own mask is secure, don’t waste the opportunity to help those around you.  Build your mileage, become strong, and then you are in a position to help those who choose to train for and run the race with you.  This is the joy of running and the joy of life. This is the full circle that springs from having Passion.
 
“Until our running paths cross again: Run with Passion!” – D.P. Bickerdike

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Intermediate Tips: Increasing Strength and Flexibility
By D. P.  Bickerdike

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Ben Franklin’s suggestion that the only things that are certain are death and taxes may not fully address all issues in life. Adversity, for example, is also inevitable in our lifetime. Countering the effects of adversity requires training, and training requires the use of resistance. Knowing truth is not enough. Successful people take action, and they are often forced to figure out solutions along the way after having already accepted life’s intermittent challenges. If we each waited to have complete solutions for eradicating adversity before moving forward, we would be waiting for a lifetime. This is your calling: choose the resistance to experience now so you will be prepared for your adversities later in life. 

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I understand the refusal that one mentally flashes to when challenged with the idea of increasing strength because it implies only one thing: additional work. When daily tasks seem like plenty of exercise, it is difficult to imagine adding more work. 

Fortunately, science supports adding strength training for longevity and health benefits. Increasing strength training can help revive bone density, better mobility and a myriad of health benefits.

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The first step is to commit to choosing a plan and sticking to that plan. I recommend a basic structure of doing exercises and stretches that are catered to the style of exercise you prefer. If you are a swimmer or cyclist, your routine may vary compared to the primary muscle groups and ratio of strength needed for those activities. As a runner, I will recommend focusing on training that targets running movements and exercises in general. I have always had the school of thought that more intricate training should include the actual motions of running.

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It is not necessary to go to the gym or create one in your home, but it can be helpful. The convenience of having various hand weights and barbells is convenient. No matter what arena you choose to do your strength training in, it is also recommended that you train with someone else. This can help you maintain safety with a spotter and someone to help you recognize any needed adjustments in your form.

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Prior to beginning any new level of exercise, make sure you are fit enough and approved medically to begin. If you do not have access to a gym or weights, do not let this cause you any setbacks. Begin with the basics. Always warm up and stretch prior to any exercise. Begin with static stretches and then add force and pressure against the stretch; this helps to stretch a different set of muscle fibers and increases your flexibility. In the very least, do jumping jacks and break a sweat. Use the resources you have at your disposal: various sized cans of food, for example, for doing one arm curls are just as successful as using one to two pound weights. Use isometrics to your advantage. Isometric exercises can be done in most settings and can target key muscle groups for both beginners and elite athletes. Use soft matting or a cushioned floor to do push-ups on your knees and sit-ups; do wall push-ups and squats from a standing position and focus on having a straight posture and fluid form. When using weights, always begin with lighter weights for your first set of repetitions. For your routines, you should pick a weight that you can comfortably do for 3 sets of 15 repetitions. Your warm-up weight is likely close to one-half the maximum weight you can lift one time, though I would recommend that less than this half weight is better than choosing a heavier weight for your warm-up. For example, if you want to do 40 pound curls with a barbell, do not warm-up with anything greater than 20 pounds. 

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A well rounded runner’s routine should include exercising: the chest, back (Lats), shoulders, tricepts, bicepts, and legs (hamstrings and quadracepts.) If weights are not available, form drills can be substituted as an introduction to strength training.

There is a great feeling of accomplishment when one can complete a workout without getting injured. Carmen and I both know the value of approaching exercise with caution and great planning to avoid injury. As people age, our recovery time increases for any injury. A conservative workout can help prevent injury and can have the potential to elicit a type of runner’s high, endorphins, and/or a well deserved general sense of accomplishment. 

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It might be tempting to rush through a workout without focusing on form. It is better to have slower, concise movements than to ignore proper form. One article is not sufficient to explain specific form, techniques and specific exercises, though I would recommend searching online for three sources of weight lifting samples and then choose specific exercises that (as closely as possible) mimic one’s running form.

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Your Nemesis is a lack of time management. Make use of the small increments of time that exist between your other tasks. Combine your tasks. If you are dedicated to watching a certain show on television, dress to stretch during the show. Take advantage of time that you can incorporate lifting weights and doing a workout. If you plan ahead, you can strategically make better use of time you already have blocked off.

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Move beyond your excuses. If you have committed to an end goal, then commit to the smaller tasks along the way. We all have reasons or excuses, but people of action do one simple thing: they take action. When all else fails and you do not know what to do, do something anyway. Get in the habit of doubling up your tasks within reason (i.e., do not try to weight lift or stretch while you are driving.) You can, however, make it a routine to briefly stretch against your front door before leaving for work or on a lunch break. Replace your excuses with actions.

The benefits you will gain can go as far as you want to take them. Everything you do adds up and is a contribution to the journey toward the end goal: a better quality of life and longevity.

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It is easy to get wrapped up into our own worlds, but remember to share what works for you with those around you. Having healthier people around you helps to create a more fulfilling environment for everyone.

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Once you have been dedicated to a program for 5 to 6 weeks (alternating days with leg workouts versus upper body workouts), you will begin to see results in your tone, strength, and flexibility. Increased repetitions at a lower weight will focus on endurance while fewer repetitions with heavier weights will increase mass. For distance running, I recommend the lighter weights with more repetitions.

Accomplishing a 5-week program will put you on the way to safer and faster times n your workouts and races. Just think about all the new people you will be able to meet while running at a faster pace.

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We train, in life, so that when adversity comes our way, we are equipped to endure with resilience. Choose your weights, train often, and be prepared for that inevitable challenge that lurks around the corner. We all encounter adversity and challenges in life’s journey. Maybe Ben Franklin did not mention adversity as a certainty because it is obvious to us all. I pay my taxes, I welcome challenges that I am prepared to handle. After all, facing adversity with breath in my chest means I have evaded the remaining certainty in life that Ben mentioned, and I have more time for joy.
 
“Until our running paths cross again: Run with Passion!” – D.P. Bickerdike
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