What about a fresh approach to your weekly visit to the local Parkrun on your doorstep.
* you are a regular
* you are experiencing a plateua
* one of your only opportunities in the week is the Parkrun
* you love attending but do have a desire to get quicker
* it's hurting more with little or no gains
Here's the proposed change and plan of action. I will stress this is only to focus on the park run visits, and for the sake of time, presume the other sessions remain and develop in line with the key session on the Saturday. The best case scenario is to contact us for a personal plan to be coached, speak to your running club coach or qualified coach at the gym.
You have nothing to lose by committing a few visits that leave you with a renewed vigour. Lessen the intensity overall by training smarter, sharper and with a spring in the step.
The real purpose of this blog is to highlight how easy it is to under perform by thrashing hard all the time. It is also true that many people experience over training efforts at very high thresholds, and then underperforming whilst experiencing the same high loads. that's when it becomes a case of concern. If you are pushing harder than ever and getting slower one of the following has to happen. Either make a change and approach with a new plan or continue and wait for something to break. And it will break.
None of us can go far wrong in turning up and enjoying it. We are very lucky that such an event is organised for the local community and encourages so many people to get out and move. At the same time, if you have lost your mojo, you will find it again. Change up the training, renewed time spent on planning, get out there and do it. Experience the rewards later.
Best in health.
Tonight at HILL, someone mentioned a tightness on the body that just felt a little unusual. Nothing that stopped them from moving well or had caused any discomfort. Here’s an immediate checklist that I go through when I experience any unusual feedback while competing a fitness training session.
# nutrition - with an uptake of training comes the uptake of good food, recovery and hydrated state. Muscle soreness can be directly attributed to something lacking pre/ post training. In my case it’s essential for the post meal to be in within 30 minutes otherwise my body is going catabolic and weight falls off on a heavy training week... not positive.
# shoes - are they worn and am I in need of a fresh set? Often, the simplest solution.
Observations of a critical mind
People are not active enough
People plant their own fears and doubts
People detrain their body
People complicate simple tasks, coaches included.
People depreciate themselves
People will continue to ache and break from inactive lifestyles more so than those who are active.
Observations of an optimistic mind
People are triers
People are capable of greatness
People are the most efficient, complex battery packs when charged frequently
People are at their best when mobile
People will ache more and break less with an active lifestyle
People are intrigued with unknowns and that tells me boundaries are for critical minds
People have attributes of animals that require nurturing.
People deserve to reward themselves with care, nourishment, borderless adventure and interaction.
Observations of this Madmule mind
People are complex artistry in motion
People's minds dictate how detrained their body's become.
People improve by thinking whilst doing, whilst regress when thinking about doing.
People are resilient, versatile and adapt with exposure to frequency of any experience.
People are mad. Each with his or her own understanding of what that means.
Since the beginning of all fitness related activities, circuit training has been at the forefront of how we have participated.
Bootcamp, HIIT, trademarked gym franchises, military fitness, body transformation gurus and never forget the multi station gender biased fit rooms. It's all circuit training, redefined, repackaged, realigned, repeated.
There's a reason for this. Circuit training is one of the most all rounded methods to link all our skillsets and conditioning into one effective workout that everyone can try. Every exercise can be regressed or progressed for an individual within a mass group. Circuit training is the bread and butter container. It is the very thing that moulds how the bread and butter turn out.
A positive group training environment will always leave you feeling empowered in what you have accomplished that day. Everyone will have walked away with a way of describing the experience differently. One individual may have out pressed everyone else and yet fallen over several times during an exercise that requires balance and coordination. The key with any long term engagement of circuit training formats is that is not overly formatted. Otherwise it narrows down the field who it relates to (unless stated of course). Circuit training will present new challenges, frequently, whilst always visiting the foundation exercises that demonstrate strong foundations are maintained.
20 years on from my time in the Marines, I have presented thousands of hours of circuit training to 1-1 and group clients. The Madmules keep coming back because " we never repeat a session". If everyone who turns up has a common specific goal then the session would align itself with that. This is what happens at H.I.L.L on a Monday night. Everyone has desire to run better for longer and faster. So the circuit is defined by this objective. This does not happen at the PARK i.T sessions. The common goal here is that everyone's time is precious and this hour is to help inspire positive lifestyle choices during the other 163. Whether that is grabbing the fresh air, topping up on the heart raiser, complimenting their own specific physical interesting other areas of training and exercise.
The format to achieve positive outcomes at a Madmule circuit session is K.I.S.S
Keep it simple stupid.
Within every session we have jumped, thrown, pressed, pulled, lifted, coordinated, balanced, reached, rotated in different directions, learned a new skill or refreshed an old one. We will have communicated to our bodies that all is well and had a firm reminder to keep moving to ensure it stays well. There is always laughter, always the chance of rain and everyone feeling better when finished. ALWAYS.
Whatever format of circuit training you are involved in, keep the frequency up, always feel challenged, know that competence in the basics is second to none and never shy from asking for a regression or progression of intensity or complexity for a given exercise.
To experience keeping it simple, get out and do.
Moving. Outdoors. It's which came first. The great nutrition or the effort to go and get great nutrition. Well, the madmule way is we have to move to get our food. Then the reward of eating afterwards. I'm not talking about fasting. It's just that at some point we all had to get off our butts and earn to go and get food. At some point it was no longer provided for us. So the first step is to remind ourselves that this is the case. The fitter we remain, the more likely we will be able to provide food to keep the cycle going. So, #1 on my list is to move. Move outdoors for at least 20 minutes everyday and place stress on the body. The rewards are only experienced by doing this frequently and the food choices will help to keep the string of movement consistent. then the two will blend in and support each other. Strip it back. get moving. get some fresh air.