Thanksgiving - a time for memories

This Thanksgiving holiday, many of us are planning to lace it up one more time at whatever Turkey Trot is in our area.  I've always enjoyed these "end of year" races - the heavy lifting is over, we're burning calories in advance of the biggest meal of the year, and this is a victory lap of sorts.  It's also about friends, family, and tradition.

Of all the races I've done, the most memorable are the races I've done with my 11-year old daughter Ripley.  She's not much into training, but she can crank out a 5k fun run on a whim.  She's learning the ropes, and it's been a joy to teach her a few things.  She has selective memory, though, as she occasionally likes to go out too fast, power up hills, and drink too much water before the race starts (then it becomes a race to the closest bathroom...).  She's competitive, and gets frustrated when she gets a cramp, blister, or side stitch.  We'll make a goal to pick off other runners, gradually improving our placement in the field.  We have a tradition in our house to pin our race bib on the wall in the garage, and she will proudly point out hers and tell you stories about each race.  I remember and cherish those experiences as well - running may not end up being one of her passions, but it's been something we've been able to share.

We remember moments, and there is one in particular that I'll always remember.   We were running together at a 5k fun run fundraiser race a couple of years ago.  It was a hilly course and a hot day, and lets just say it wasn't "fun" 100% of the time.  It gave us an opportunity to chat about practice, patience and perseverance. Fortunately the half mile was downhill, so our spirits dramatically improved.  With about 150 yards left in the race Ripley saw the finish line and took off.  It was the first time we ran apart all day.  I ran after her and proudly watched her raise her arms above her head as she crossed the finish line and proclaimed herself "the winner"! 

She did cross the line first, and for that she claimed bragging rights.  For me, have never been prouder or happier to finish in second place.

I wish you and your families a very happy Thanksgiving. Travel safe, and enjoy the moments and memories you share together.

James

Coaching - unlocking your true potential!

“All coaching is, is taking a player where he can't take himself.” – Bill McCartney

One of the most important things I have learned with from my coaches has been the ability to look beyond a single moment, goal or achievement, and focus on the bigger picture.  I was reminded of two important lessons in the past couple of weeks – one with my professional coach, as well as another my running coaches. 

1.        Align positive energy with what is important right now, rather than waste negative energy on worrying about what may happen.

We have a lot to worry about in life, and that element of worry burns a disproportionate amount of positive energy, and often creates negative energy.  Mike, my professional coach, reminded me of that this week, and it helped reset my mindset and priorities.  More often than not worry stems from things we cannot directly control, and staying focused on what we can control will yield greater (and more positive) results.  We have a finite amount of energy, and we should invest it wisely!

2.       Little things today mean greater success tomorrow.

Ten days after a tough marathon I returned to my weekly track practice with my running group.  I was clearly violating the “1 day of rest per mile raced” rule, but I felt like I needed to start back sooner with some light activity.  Years ago I would have gone on an eating binge and exercise moratorium, but I’ve realized some great benefits from not just finishing a race, but doing my best to live a healthier lifestyle.  I’m inspired by my team and my coaches, and while the formal race training for the season is over, we've got a plan in place for even better achievements next year.  

Can you achieve great things on your own?  Absolutely.  But I would argue that coaching - at the right time and place - can provide you with an honest assessment of where you are, and plan a path for the future.  Whether it's a momentary mental reset, or sitting down to focus on goals and strategy, effective coaching can catapult you to the next level, helping you achieve things that may have previously seemed out of reach!

 

Remembrance

Today is Veterans Day (Remembrance Day in Canada, my home country).  Around the world we honor our Veterans and the men and women who currently serve.

As a runner I am proud that the running community takes time to celebrate our heroes, and we do so regularly.  I remember my first ever race - the 1999 Bolder Boulder - seeing the team of runners in military fatigues running the 10k course in formation.  If that wasn't tough enough, they did a series of pushups in front of the finish line, then they crossed.  The crowd went crazy!

On Memorial Day weekend this year I entered a Memorial Day Run and March in my hometown of Castle Rock, Colorado.  There were 5k, 10k, and 30k events - I ran the 5k, but finished up to catch some of the 30k race.  The 30k race (actually it was a march) was primarily run by military members, and was administered by a Norwegian Army Officer.  Here's the kicker - the military members were in their full fatigues, and they also had to wear a rucksack filled with 25 pounds of food throughout the race that would be eventually donated to homeless veterans.  The Norwegian Officer presented each qualifying military marchers with the Norwegian Foot March Medal worn by the Norwegian Army.  It was a truly eye-opening and inspiring event!

We are touched by the sacrifices of all of the men and women in our Military here at home and around the world.  As runners we occasionally have moments like these to help celebrate their service, and we will celebrate their service today.  On this special day, we celebrate and remember all of our military heroes and their families.  Thank you for your service!

Looking for inspiration? It may be closer than you think!

Sometimes looking back can sharpen our focus for the road ahead.

I recently took a trip down memory lane - I tuned in to ESPN2 on Sunday to watch the 45th running of the New York Marathon.  Few races - or events period - compare to the New York Marathon.  The broadcast brought back a lot of great memories. It was exactly one year ago that I was one of those 50,000+ runners in New York, and it was the most memorable (and fastest) marathon of my running career. Walking out of Central Park on a cold and windy afternoon never felt so good!

Fast forward one year, and I’ve all but wrapped up another season of racing. I ran eight races, achieved 3 new PR’s and logged another marathon. A successful and fulfilling year, but it is hard to beat the excitement of last year in New York.  Facing a long and cold winter season, I needed something to get me fired up for what is ahead!

 Watching the race and following my friends and teammates conquer NYC brought back so many great memories – including the thrill of a marathon PR on a tough course on a tough day.  I've heard inspiring stories from friends who ran the race this year, and another chapter of inspiring stories and cherished memories has been written.  For me, I'm still in "recovery mode" from my marathon a couple of weeks ago, but after connecting with the New York experience this past weekend and hearing all of the great stories from this year, I'm inspired, energized, and planning my 2016 race calendar!

One of the most important lessons running and racing has taught me is the value of drawing on past experiences.  Whether they be lessons learned, remembering great events, or sharing accomplishments, looking back can help set you back on course with priorities, goals, and inspiration.  It's a lesson that applies in so many facets of life.  Sharing and celebrating these moments in life is a great way to recapture that energy and passion!

 

 

 

Agility - a key component to any strategy

Is it OK to deviate from your strategy?

Last weekend I finished my 9^th marathon.  After months of training and several quality tune-up races (including a few new PR's!), I was hopeful for a good day on the course.  The marathon had other ideas.  Runners encountered a number of hills, a concrete path, and a high temperature 15 degrees above normal.  Certainly not the ideal mix of conditions I had hoped for - and I didn't hit my time goal.  While disappointed, I did take some positives away from the race, and the biggest one was how important it is to include agility in your strategy.

Strategic planning helps us set goals and provides a framework for accomplishing them, but everyday execution also needs to include agility.  A marathon strategy - similar to a business plan - should be sustainable for the long haul, and agility is critical on a daily basis to make it to the finish line.  During the marathon I had to confront some brutal facts – the biggest was that I may not hit my goal that day.  I could stick to the original plan and risk the consequences of doing so, or make adjustments along the way to ensure I reached the finish line safely and injury-free.

We study strategy extensively in theory and practice.  The problem is that we don't always focus on how we can execute the strategy during the trials and tribulations of life.  In the Harvard Business Review article "Why Strategy Execution Unravels – and What to Do About It", Sull, Homkes, and Sull review 5 myths of strategy execution.  I'd like to focus on "Myth #2:  Execution Means Sticking to the Plan".   No strategy can possibly anticipate every event that could arise, whether it is a change in course conditions, weather, competition, or market circumstances.  Real-time adjustments are critical, and should be expected.  Falling into the "alignment trap" could derail your strategy, or worse, set you back.  Failing to recognize the indicators, and/or refusing to be agile can cost you a whole lot more than just the task at hand.

Back to the race - the goal of my training was to put myself in the best position to PR the race.  I've learned from my mistakes in the past, and I wasn't going to let a less-than-ideal day derail my accomplishment.   I made adjustments, fought through the conditions, and finished with an otherwise respectable time.  While I'm still sore, I am certain that making those adjustments were better alternatives than risking injury or not finishing the race.

So what lessons did I learn on Sunday?   Very simple… keep the big picture in perspective, and allow agility to complement your big-picture strategy.  While the marathon PR I set in 2014 is safe for another year, I will have other chances to improve my time.  If you achieve some degree of success every day, you will always come out ahead.  I did win some battles out there, and I'm a more experienced, healthy, and hungry runner because of it.
 

The Harvard Business Review article referenced above is posted at https://hbr.org/2015/03/why-strategy-execution-unravelsand-what-to-do-about-it.

Find this interesting?  Please follow me for more at http://runningatthespeedofbusiness.blogspot.ca/

The Highline Canal - Denver, Colorado

The Highline Canal, designated as a National Landmark Trail, was completed in 1883 to deliver irrigation water to farmers east of Denver.  The 66-mile long canal and maintenance road has been open to non-motorized traffic since 1970, and is home to hundreds of runners, walkers, equestrian enthusiasts, and cyclists on any given day.  It is my favorite running destination in the Metro Denver area, and the forgiving surface, lack of vehicle traffic, and great views make it perfect for those weekend long runs.  This time of year is particularly beautiful on the canal, and I took some photos last weekend on my run.  It won't be long before the leaves have fallen and the snow starts to fly, so I'll cherish these last few opportunities to get out and enjoy the great conditions.

Grinding it out

 

"What keeps you going?"

That's a fair question.  Whether business or personal, we've set targets and we've committed to achieving our goals.  Staying motivated and focus is critical to our success.

Famed psychologist Abraham Maslow studied and wrote about human motivation.  Maslow identified foundational needs we all have - water, food, air, for example.  As human beings we have important growth and emotional needs specific to love, belonging, esteem, and self-actualization.  For most of us, that's what keeps us going.

The fact is that we're not always in the spotlight, on stage, or even around others.  People do not always have the chance to support us.  Most of the hard work is done behind the scenes, often alone.  It's one thing to execute when you are in a group or on a team, but what keeps you going when you are grinding it out - those early mornings, late nights, and weekends? 

I was out on a long training run the other day and I was thinking about that very question.  I was tired, hot, and ready to be done.  Slowing down seemed like an acceptable idea at the time.  What kept me going?

Very simple... other people.  When I see someone down the trail running towards me it always gets me motivated.  I find myself working harder when I see someone out there.  On an otherwise long, solitary run it is always fun to see someone doing the same thing.   That's an inspiring moment, and part of me thinks that other person may just feel the same way.  We may share a casual wave or "hello", but on some level we're experiencing the "bonding" and "relatedness" Maslow described.  If were to give in, would I be letting them down?  Most important, would I be letting myself down?

I don't always have the luxury of seeing someone out there on the horizon.  Visualization is important, and sometimes I just have to assume there is someone just around the corner.  So I challenge myself - stay strong, and assume you'll find someone around the bend.  You never know what you may run into! 

Performing when nobody's watching is tough - it takes mental discipline and focus.  If I knew someone else was around that corner, would I put in the work?  Of course! That's what grinding it out is all about.  Whether we're working hard to finish a great quarter at work or training for a race we're taking care of basic needs, and much of that involves people. 

For those I see on the trail.. I appreciate the interaction, and thank you for helping me stay strong!

Goal Setting - The Most Important Step Forward!

"The Last Stretch", New York Marathon, 2014

"Success is the sum of small efforts, repeated day in and day out". - Robert Collier

A few years ago I was a finish line volunteer at the Denver Marathon.  It was an incredible experience!  Watching thousands of people cross the finish line and celebrate such an awesome accomplishment is so inspiring.  So inspiring, in fact, that at that moment it is easy to decide that next year it could be you running the final few yards and celebrating.  Making that choice is the easy part - it is the next step - goal setting and the "small efforts" - that is much harder.

Goal setting can be a challenge in itself - whether it is a personal or a professional goal.  Not surprisingly, a lot of those runners at the Denver Marathon are probably pretty good at doing both - their accomplishment on race day is a testament to that!  Goal setting is more than just declaring that you want to accomplish something, but th
e planning, strategy, and daily efforts to get you to the finish line.  Chances are if you choose not to plan and put in the work, you will never have a chance at even seeing the start line.

There are countless articles and books on goal setting - whether it is training for your first 5k, or even starting a new business.  Believe it or not, so much of the content is the same. 

One article that resonated with me was authored by Rebecca Knight, and was published in Harvard Business Review.  The article, "Make Your Work Resolutions Stick", touched me on a number of levels and disciplines.  At the time I was planning out some of my professional goals for the year, and I was also mapping out a few races that I wanted to run and some new goals for my running.  Talk about making good use of my time!  Ms. Knight's article focused on a few key concepts that I could relate to all of my goal setting:

• Set the right goals in the right timeframe.  You can't build a business overnight, but you can create building blocks that will build a solid foundation for your dreams.
• Keep your goals realistic.  Don't be afraid to set stretch goals, but make sure you are setting achievable goals.
• Focus on the positive.  You probably won't run a marathon right away, but you could knock out a couple of 5k's first.  Make time to celebrate your achievements along the way! 
• Commit publicly.  In the age of social media, this is easy!  Announcing to your world, or perhaps just your spouse, that you have set a goal will help keep you committed.
• Create a plan of action.  What is it going to take to get to your finish line?  I'd suggest talking to someone - a mentor - who can help you map out a plan for success.
• Recruit support.  You may think running can be a solitary event, as can the hours you put behind a desk in the business world.  Truth be told you need cheerleaders to help keep you going along the way.  You will be surprised how many people are willing to listen, and help.
• Set milestones.  If you are running, find a list of races in your area and sign up.  If you are looking to expand your professional horizons, find some industry events and commit to attending them within a certain time frame.  Time can escape quickly, so set incremental goals for yourself and celebrate your milestones.
• Keep perspective.  As hard as you work, there are always going to be things outside of your control that impact your progress.  No matter what happens, it's always fulfilling to look back and to see how far you have come!

Building a foundation, whether it be miles in your training log or growing your network to support your start-up business, takes time, and a lot of work.  Staying focused on a plan each day and making those small efforts will help you stay on track and achieve your goals, one step at a time. I like to think that I'm "cross training" when I'm working on my daily efforts - whether it's for work, or for my next race.  Effective goal setting and planning will ensure that you make it to the start line healthy, energized, and primed for success.  And yes, you will be the one celebrating at the finish line!

Ms. Knight's article can be found at https://hbr.org/2014/12/make-your-work-resolutions-stick

The intersection of running and life...

"Why do you do that?"

I hear that a lot.  I have been running consistently for almost 10 years, and after numerous 5k's and 10k's, a dozen half-marathons, nine marathons, and one (and only) Tough Mudder, I think I've got an answer. 

Running is a microcosm of life.

Life is hard, so is running.  Life tests your mental and physical abilities, and so does running.  Life is a marathon, not a sprint, and well, you get the idea.

Neither promises to be quick or easy.  To help me stay focused, I have a running coach and a professional coach.  I've learned a lot about myself because I work with both, and what I have come to realize is that there are many parallels between the two disciplines.  I believe there are stories worth sharing.

Think about the most important things in your life - your "pillars", if you may.  For me, those pillars are Family, Health, Career, Finances, and Spirituality.  Adjectives such as love, longevity, vibrancy, youth, energy, planning, conditioning, awareness, and completeness describe the meaning of all of these pillars, and I think of all of them when I'm out on the road running.  Life can feel like running on a treadmill at times, and sometimes it just feels like an uphill slog.  Strengthening these pillars, and the meanings behind them, helps to keep me moving forward.

Running exposes vulnerabilities, strengths, and weaknesses.  It is one thing to be comfortable running in the pack, but the thrill comes from pushing forward.  Growth comes from within, and gains come through an open mind, willing to change, and the ability to adapt.  You have the chance to go lone wolf, or be part of a group... that's your choice.  Fast forward to a running race - there are planning and strategy considerations, risk/reward opportunities, discipline and focus, and ultimately success at the end of the road.  Sound familiar?

Running used to be just a way for me to stay in shape.  It still is, but it's much more. The physical and mental exercises I do every week enable me to enrich my "pillars" - and my life in general.  A morning run prepares me for my day, and is a tune-up for the challenges that lie ahead.  I can't imagine a better "walk through" before I tackle the world.  Whether it is at home, at work, or out in the community, the lessons I learn on the track and trail allow me to "sharpen the saw", and give me the focus and discipline to achieve greater things. 

That's the intersection of running and life, and it's meaningful to me.  I look forward to sharing my stories, observations, and insights through the lens of a runner and professional, striving to get better, one step at a time.