Entry #6 Listening

It’s one of the most important skills to learn and one of the toughest skills to practice.  I am a problem solver, I want to jump in and fix whatever is wrong.  But I need to remind myself that allowing someone to completely express their feelings and emotions may be the thing they need to do more than to have their problems solved.  

In the past week, the importance of listening to what people say and don’t say has been at the forefront of our minds at my work place.  I can’t go into details, but something happened that really open many sets of eyes.  

As a coach, I have developed the skill of listening to what is being said and what is not being said by my athletes.  I constantly sort out the important details from the conventional conversations.  I pay attention to body language, tone, directness, attitude, and eye movements.  All of this creates a picture of who this person is and sets us up to plan how to accomplish their goals.  Together, no one succeeds alone.    

As an athlete, I’ve tried to avoid telling my coach (me) or my spouse about a bad workout or a weakness in one of my skill areas.  It’s hard to ask for help!!  It’s hard to say I can’t do something!!  We are taught by society to hide our weakness until we can get better at them.  Unfortunately, the only ways to get better at a skill are to hire a coach, take a class, or read and study techniques.   One of the best experiences for me included a USAT Level 3 Coach at a running clinic.  My average speed was about 5 mph before the clinic.  Immediately after the clinic, I noticed my speed increase to 5.5 mph and then with more practice to 6 mph.  Without that Saturday morning and that $40 clinic, I would have remained at my stagnant pace.  

As an employee, I practice direct communication with my peers and with my managers.  I can’t expect them to read my mind or see the perfect picture or the flow of a process I’ve created.  I have to concentrate and carefully communicate my ideas in writing, verbally, and sometimes drawing out the process on large sheets of paper with colorful markers.  Not everyone learns or listens the same way.  I am challenged to adapt my teaching style and my learning style while working with different groups.  

As a wife, daughter, granddaughter, sister, cousin, soon-to-be aunt, and friend, sometimes the only thing I can do is listen and then agree that a bad situation really sucks.  I can give them a hug, offer my shoulder, or suggest a walk to show them I care.  Caring is one of the things that this world doesn’t have enough of because it’s so easy to be busy with work, family, training, housework that we don’t recognize someone’s real need for our love and understanding. 

“So when you are listening to somebody, completely, attentively, then you are listening not only to the words, but also to the feeling of what is being conveyed, to the whole of it, not part of it.”
Jiddu Krishnamurti

Entry #5 Mother’s Day 2012

This year I was lucky enough be able to spend Mother’s Day with my mom.  She lives in Montana and I don’t get to see her as often as I want.  This year my mom, my sister Breanna and I ran the Montana Women’s Day 5 mile race.  The morning was sunny but slightly chilly; we excitedly stood at the start line letting the sun warm us as we talked about our strategy for the race.  When the gun went off, we filed through the starting gate with thousands other women, 8500 participated in the event.  As with any mass start events, we started out elbow to elbow with complete strangers, then found our pace and our spot on the street.  We stuck together even though we are all at different fitness levels and have unique paces.  Breanna lead the way through the sea of women wearing their purple race shirts.  Mom worked followed behind her focusing on her breathing.  I was in my usual place at the end taking in the scenery and encouraging my mom when I saw her struggling a bit.  We ran east first into the sun and past many of the industrial shops in Billings.  My favorite part of the route included the tree shaded residential streets with large, beautiful homes. 

Only once did we need to stop to catch our breath.  The mile marker signs raised our spirits as each of their numbers increased.  The three of us crossed the finish line together: happy, accomplished, and joyed to be together.  We feasted on homemade cinnamon rolls that demanded a good cup of coffee.  Tyler, Breanna’s husband, met us at the finish line and bought us a coffee.  We sat at the small downtown coffee shop, watching the masses that started after we did cross the finish line.  There were so many smiles.  But the most important smile was the one shining from my heart; I spent the morning running with my family circled by their love and warmth.  It’s one of those perfect moments that you cannot dream or plan or force…you just have to take them when they surface. 

“I got to grow up with a mother who taught me to believe in me.”  Antonio Villaraigosa

Entry #4 Diets, Nutrition and Weight Loss

With a title like this, I could spend years writing volumes.  There are so many diets, supplements, programs, eating plans, and main-stream ideas that at the end of the day, we really don’t know what is good for us and what is not.  Here are my brief thoughts and personal guidelines.  

 

• Moderation and Balance

I eat sweets and/or chocolate every day.  I have to have my sweets!! Now, I don’t eat a whole chocolate cake every night before bed, but I do have a cookie, three pieces of salt water taffy, or a square of good dark chocolate after dinner.  I also eat lean proteins, whole grains, green veggies and fiber-rich fruits.  We can’t deprive our selves of foods or put certain foods on an “I can’t have this” list.  Restricting foods only makes us want them more and more.  If sweets aren’t your thing, then enjoy a small helping of potato chips or a glass of wine once in a while.     

• Forget the Processed Foods

Who doesn’t love convince?  Pop it in the microwave and TADA, dinner is served.  But when we dig deeper into what were eating, it gets pretty scary.  Take for example a “TV Dinner” style meal: high in sodium, low in fiber, and high in saturated and trans fats.  Many of the pre-made meals contain the things that we should consume sparingly.  When we cook at home, we have control of what we put into our dishes; we can choose healthy fats over saturated and trans fats.  We can still enjoy our favorite styles and cuisines of food without stepping one foot in to the grave.  Recipes can be adjusted to make healthier choices, even for desserts.  Ask Google for a little help or dive into tinkering with your favorites for some new treats.  

 

• My Plate

In 2010, the USDA put out www.choosemyplate.gov.  It is a graphic of a dinner plate divided into four sections: protein, grains, fruits, and vegetables.  The four main goals are to:

·        Build a health plate

·        Cut back on foods high in solid fats, added sugars, and salt

·        Eat the right amount of calories for you

·        Be physically active your way

They printed an easy to ready brochure with easy to remember guidelines and tips for portion sizes, eating out, and types of foods to choose.  Click here for more info:  Choose My Plate Brochure

"To eat is a necessity, but to eat intelligently is an art."- La Rochefoucauld

Entry #3-Quality of Workouts vs. Quantity of Workouts

Some days, too much emphasis is put on the number of miles, meters, laps, and reps we do rather than what we are putting into the movements we do.  Putting in a 50 mile ride is a good goal but it’s still early in the season.  I’d rather put in a quality 35 miler with hills, intervals, and speed work; then later work my way up to the 50 miles later in the season. 

Miles and meters and lap and reps are all important, but how we are doing them is more important.  Instead of counting minutes or miles, focus on technique, body posture, and strength.  Everyone hates climbing until they gain strength and confidence.  That is a great skill to practice the quality of your climbs rather than the number of mountain passes you can climb. 

Now, I am in that strange group of people who loves to climb, especially seated long hill climbs.  My favorite climbs are those where I can’t see the top. At the start of one of these climbs, I have to push myself to settle in, focus on the road immediately in front of me, and hold my body in an efficient position. 

Settling into the saddle generally takes me about 5 miles; I have to be comfortable on my bike before anything amazing can happen.  Once I find my place on the bike, I am ready for any challenge.  I don’t let myself stare at the top or end of a climb.  Life is about the journey, not the end.  I drive though each switchback as if it were its own hill.  Once I succeed, another challenge is waiting for me.  Efficiency is more and more important as you ride longer distances.  I have a little routine that I move my body though to make sure that I am in the best climbing position before attacking.  I move my rear back slightly on the saddle, so there is more force and forward motion going into my pedals.  Second, I connect my sit bones to the saddle firmly.  Third, I pull my abdominal muscles toward my spine.  Lastly, I extend my spine, neck, and head into a long line supported by my core.  My shoulders remain down and away from my ears, my elbows are slightly bent, and my eyes are leading me down the road.  Practice and you’ll get to be a better climber.  I promise you’ll love to climb…someday. 

“Make the most of yourself, for that is all there is of you.”  Ralph Waldo Emerson