This is the last article in a series about pushing yourself while exercising and it is entitled, “Pushing Yourself During Exercise: Competition.“  This technique can be applied to any exercise, but in this series I’ll talk about running and walking/running up steps. Those are the two exercises I do most frequently.

This series covers:

1. Getting Out the Door to Exercise.
2. Visual Imagery.
3. Shaming Yourself.
4. Positive Self Talk.
5. Delay of Gratification.
6. Coaching Yourself.
7. Competition.

You might be thinking that I’m going to cover competition as in racing or joining friends for your exercise so you can push each other to greatness. That’s an amazing technique, but one that everyone already knows. In this series about pushing yourself past current levels of fitness I wanted to give you some techniques you may not have heard of.

Pushing yourself through competition goes like this…

Usually I use this technique when I’m feeling unmotivated or even a little down about the state of my run, step climbing, swim, bicycle ride or whatever I happen to be doing. I realize there’s no spunk in my effort and I need something to pick me up and get me up to at least a moderate pace.

In my mind I assemble a group of my competition. My running competition? Nope. I blog in the motivational / life development area with Aim for Awesome so my competition (though really they are not directly competing with me) are people like: Steve Pavlina; Yaro Starak; Albert Foong of Urbanmonk.net; Leo Babauta of ZenHabits.net; Donald Latumahina at LifeOptimizer.org and others. There are so many more. Usually I name a group of twelve. I know what they look like and I picture their natural running style and abilities based on how well their blogs are doing. Choose competitors from whatever area you are striving to excel in. For me, it’s blogging.

I guess the people I named aren’t really direct competition, but they are my role-models and those that I’m striving to equal and eventually surpass online. They’ve got far more readers than I have and they have a high standard for their writing – one that I aspire to. My writing is obviously different and I’m not sure if it has mass appeal yet – but, I’ll find out in a year or so. Anyway, back to the mind-trick.

I picture each person close to me and running with me at first. We’re all in a group and none of us is feeling all that great. This makes me realize, I can beat all of them today because as bad as I feel, I’ve been running all my life. I can crank it up a notch and drop some of them right now.

I go just a little bit faster and see who starts to drop away. I see who picks it up to match me. There are some fighters in the group and I know I’m going to be kicking my own ass to get going as fast as I need to in order to beat them. After the first couple slow slightly I devise a plan. I say to myself, “Around that corner is the slight upgrade. Pretend to go slow right now and then crank it up just around that corner to a 75% effort and see who drops!”

And so I do. I drop a few people there. Steve Pavlina, Yaro Starak, Darren Rowse, Donald Latumahina and a couple others are still with me. Damn they won’t give up.

Depending how I feel I’ll either map out a long-term run strategy where I gradually pick up the pace dropping off everyone except Steve Pavlina or I’ll do some mini-bursts of speed usually up hills to drop people. Steve is great at the high speed, long distance, but I use hills to wear him down – the up and down wear him out. I love the hills so that’s where I destroy him.

Hahaa, it sounds funny as I write it but! I’m not joking at all. This is a very powerful technique that I love to use. I combine this mental competition with both positive self talk and with self coaching to bring out the best in me on bad days. Almost always it succeeds in motivating me to go faster.  Sometimes Steve wins and I vow to break him the next time we run. Sometimes Darren Rowse pulls away and beats both me and Steve. Sometimes Donald comes from behind in a surprise pass that leaves me dumbfounded until I regroup.

Though I haven’t read about any top runners at the international level using mind games to push themselves to greatness like those I’ve written about here, I KNOW they must exist. I guess if you had some really good techniques that you could call on during your deepest moments of suffering during hard exercise that would make you crank even harder you’d keep those a secret. Top secret.

I don’t have many secrets, so I shared the few techniques I use that came easily to mind. As I experience more or as I remember more I’ll post them here to help you take your exercise to a new level.

I use this Competition technique for pushing myself harder about once a week on average. One key to using these techniques is not using them every time you exercise. I use each of these techniques maybe once a week on average. But, sometimes I plan stage races where I race the same group of people over 3 days. I might even include Lance Armstrong as a runner in the pack. I visualize snapping his persistence like a dry twig as we push up a long hill…  haha.

“Eat my dust Lance!“

So then, try this technique as you need it. Be creative with your own ideas and let me know if you come up with anything cool that I can try while I run or bike.

Best of Life!

Vern

This is a series on pushing yourself while exercising. It can be applied to any exercise, but in this series I’ll talk about running and walking/running up steps. Those are the two exercises that I do daily – one or the other.

This series will cover:

1. Getting Out the Door to Exercise.
2. Visual Imagery.
3. Shaming Yourself.
4. Positive Self Talk.
5. Delay of Gratification.
6. Coaching Yourself.
7. Competition.

This blog post is the sixth in the series about pushing yourself to get the most out of your physical exercise and is entitled, “Coaching Yourself“.

I played soccer from the time I was six until I graduated high school. When I entered 8th grade I met my soccer coach, Mr. Spolar. He was a physical education teacher at another nearby school and he’d been coaching soccer at my high school for six years already. Coach Spolar had an excellent history of creating great soccer teams. Our school, though small was renown for playing Quad A soccer though we were only a Double A school. Coach Spolar never smiled. Coach Spolar was my worst nightmare for four years.

We had a path that was 9/10th of a mile around our high school field. About four complete soccer fields could fit into this area. Coach would make us run around this loop not just on good days, but even if we were sick or had some injury that prohibited us from practicing but that jogging wouldn’t hurt. If someone had a stomach ache or headache coach would make them run around the field. If someone had a broken arm coach would make them run around the field.

He never looked up to see how many times they circled, he never gave it a second thought. After he told you to start running you ran until the end of practice. Sometimes that was two hours later. Sometimes three. One player ran around the loop 18 times over a three hour practice. One dared not stop or the assistant coach would tell him and coach would blow the whistle and make the entire team run around the loop for the entire practice. Or worse, he’d make us line up for 100 yard sprints or suicides. The worst exercise in his repertoire was “hills” which is the topic of a whole new post if I ever want to relive them. One of coach’s primary beliefs was that the entire team got punished for any infraction of an individual. Of course that individual later got the hell beat out of him so it didn’t pay to be the one causing coach grief.

Coach loved “3 a days” in the Summer. You know how most kids have off for the summer to do as they wish? Coach made us practice 3 times every day during the peak of summer heat. We’d have 2 hours in the morning working on springs, suicides, hills and individual ball control skills. In the afternoon it was team skill building for 2 hours. In the evening we’d play small practice games offense on defense for 3 hours. Seven hours of practice each day rain or shine. We much preferred the rain.

Coach Spolar told us on numerous occasions:

“What you see here. Do here. Hear here.
Stays here when you leave here.”

Coach knew some of his tactics would cause outrage among parents, probably get him fired as a coach and teacher in the school system. So, nobody was ever to find out. None of us dared to tell.

When coach got in your face to gripe you out it was as if the blood in his head was boiling and he was going to explode. He would be one inch from one of your eyeballs and screaming and spitting as he did so. Spittle would cover your cheek, lips and even get into your eye. If you flinched he got more angry. He could fire that temper up in an instant and be jacking somebody up in no time if he saw them either

1.) Being lazy.
2.) Not doing what he told us to do.

One of his favorite tortures, he had many, was making a player hold a half-pushup position until, arms spasming they gave out. We had a couple guys that could hold that position almost indefinitely. He’d rest his foot on their shoulders as he talked to the team. When someone’s arms gave out before he thought they should he’d get in the player’s face and scream at them until they got back up and held it again. The second time he told them if they dropped again they were dropped from the team. Coach was went way beyond the level of being a bastard, but we did win the state championship in my senior year.

It was coach’s anger and seriousness in the back of my subconscious that created this form of pushing myself to exert more when I feel like I’m at the end of my resources. It seems to have just occured naturally during my hard exercise one time. I realized I was yelling at myself in my mind to keep going, to push it harder. It wasn’t my voice though. Coach was STILL IN MY HEAD!

How this usually happens is just that, it happens on it’s own. It’s my self-talk that just pops up when I need it to push me a lot harder. Maybe I’ve already done a hellacious workout and I’m tired and don’t feel like pushing anymore. I start telling myself in a low growl like coach used to do…

“Get your ass up that hill and do it faster than anybody else or you’ll be sitting on the bench for the next 2 games. You understand me?”

“YES SIR.” I yelled. (Oh, I forgot to tell you – we had to address everything as YES SIR or we’d suffer for it.

“What did you say?” He’d ask menacingly.

“YES SIR!” I’d scream at the top of my lungs so anyone up at the school 300 yards away could hear it.

“That’s what I thought, now bust your ass up this hill and don’t let one person beat you. YOU GOT THAT?”

“YES SIR!” I yelped out, louder than before.

Reliving those episodes in my mind I’m able to push myself beyond what I ever thought once I start coaching myself just like coach Spolar used to do. I’m amazed that the old feeling comes back – the feeling that there is no chance to get out of what he just said. It must be done because the consequences are much worse than the effort to be expended.

This technique works magic on me. If there’s nobody around, I growl out orders to myself out loud and it works even better. This is the only technique that has the power to literally transform me and make me do something. It never failed. Not once.

I’m sure it can work for you too – even if you didn’t have an insane coach during your younger years. You could make it your dad’s voice. Or create a coach in your mind that is relentless and that will not accept failure to do exactly what he/she tells you. Start talking to yourself in a very forceful and unrelenting way.

“Pick up the pace now, you better be doing 7 minute miles over the next two miles!”
“If you walk, you’re not coming back here to exercise for 3 days. You want to waste three days?”
“Reel that guy in that’s 150 yards away by the time you make another lap. DO IT NOW.”
“Don’t EVER say you can’t do something as simple as this. GET your A&& moving and don’t stop until I say you’re finished!”

Try those or be creative with your own. I get much more creative cursively but better not to have those here in the blog!

Try it!

Best of Life!

Vern

This is a series on pushing yourself while exercising. It can be applied to any exercise, but in this series I’ll talk about running and walking/running up steps. Those are the two exercises that I do daily – one or the other.

This series will cover:

1. Getting Out the Door to Exercise.
2. Visual Imagery.
3. Shaming Yourself.
4. Positive Self Talk.
5. Delay of Gratification.
6. Coaching Yourself.
7. Competition.

This blog post is the fifth in the series about pushing yourself to get the most out of your physical exercise and is entitled, “Delay of Gratification“.

This is something I use whenever I feel really strong and I know my exercise session is going to be a heroic effort. You know those days when you feel on top of the world as you start exercising and it doesn’t get worse – it just gets better? So you push, and it still feels great. You push more – still great.

I use this technique of delaying any gratification I allow myself to feel on days just like this so I can keep the level of effort high and stretching out as long as possible.

What this means is – I don’t let myself feel happy about what I’ve already accomplished. I stay level-headed and rational about it. I recognize that I’ve done well so far, but I concern myself more with the next push and what it will entail than focusing on the how great the effort I’ve already made was.

In this way I’m able to stop the mind from saying, “Ok, good enough! Wow, that was great… let’s take it easy and call it a day. We did a good job.”

On those days when I have an abundance of energy, strength, and endurance I want to get everything possible out of my session. This happened on the steps about 3 weeks ago. I usually have my notebook computer, battery, charger, camera, phone, some shirts and sweatpants as shock padding for the notebook, water and a carton of milk for the mangy dog that’s at the top of the hill some days. On occasion I have a kilogram of rambutan too – if you haven’t ever tried rambutan fruit you must see if the asian market in your city has some. It’s the most delicious fruit in the world…  I digress.

So I’m usually on the steps with a backpack that weighs 10-13 pounds. I can go up the stairs with the backpack twice with no problem, but I’ve only done the steps 3 times if I didn’t have the bag with me. On this day I had the bag but I felt good at the top the first time. I went down to the bottom and I still felt good – so I went up again. I rested about 10 minutes and went back down. I still felt great. I had some time so I thought, ahhh, do it again. I did it the third time and I STILL felt good but had run out of time.

I don’t think I would have gone a fourth time anyway, better to do 3x a few more sessions before I try four times up and down. The problem with steps is that it’s easy to pull a muscle going more than twice. Usually it happens on the way down I notice a little twinge of pain in my foot or behind my knee cap.

The reason I was able to do three times that day (3,711 steps up and 3,711 down) is because I didn’t let myself feel the satisfaction of doing it the first or second time. Even after the third time when I thought I might give it a go the fourth time I still hadn’t let myself feel good about the effort yet. Once I feel good about what I’ve done I notice that I’m less inclined to push myself much more.

Delay the gratification by not letting yourself feel the satisfaction that is due until you are completely done with the session. Then – bathe yourself in compliments for pushing it so hard!

Best of Life!

Vern

Part of having an awesome life experience is having a realistic view of death. Death can come anytime, I’ve learned that in my own life a few different times now. Perhaps many of you have felt the sting of the death of a family member or friend. Here are some common but often overlooked things that will kill you before you know it.

1. Coconuts. As I was driving along a road full of coconut trees I remembered a little known or talked about fact. More people die as a result of coconuts dropping on their head than die from shark attacks every year. So, this is #1 in my list to kick things off. I believe it’s true as I’ve seen them hit the ground from 40 feet up a tree. I don’t really remember looking at coconut trees much in Florida or Hawaii, but the ones here in Thailand have monster coconuts that must almost weigh as much as a bowling ball. One clunk from 10 feet or so and that would be it.

2. Choking on a morsel of food. I was eating those long squiggly noodles the other day, instant noodles I’ll call them so I don’t use a brand name. I realized about mid-way through that I wasn’t chewing them at all, just kind of feeling them in my mouth and swallowing the fork-full. I had a brief thought about choking to death on noodles. You can choke to death on a teaspoon full of water, so why not soft noodles?

The problem with choking to death is that often times there’s nothing you can do. It gets caught in your windpipe and you can’t even cough. If someone doesn’t notice something is wrong with you it’s possible you die right there after you pass out. In this case, if you ever notice you are choking and can’t do anything – bang the table and point to your throat. Hopefully someone gets the idea and bear hugs you from reverse with the Heimlich maneuver. Or, you can jam the back of a chair into your diaphragm to try to expel the air. Don’t be shy about it – you might only get one or two chances, throw yourself on the chair.

3. Lightening. I lived in Tampa for 10 years. Tampa is lightening capital of the WORLD. There are more strikes per square mile there each year than anywhere in the world. Not sure why that is – but I believe it’s right on the money. In 10 years I saw lightening hit within 100 yards of me about 6 times, once within 20 feet of me. When I counseled people with traumatic brain injuries I worked with a man that was hit by lightening twice. He was 6′7″! When it rained he’d hide in the restroom at his mobile home. Twice I had to sit with him there and talk him through it.

4. Heart attack while swimming. There are more of these in Thailand than I can believe. It’s very often that tourists are found floating face down in the water, dead after having a heart attack from exerting themselves while swimming. Swimming is a VERY strenuous exercise, one of the best things you can do to improve your health, but also one of the worst if you’re not ready for it. Even swimming 30 yards will elevate an unfit heart to dangerous levels. Swimming is nothing to mess with!

5. Asthma. You might only have it a little bit. I do. I developed it at around 21 years of age while in New York City. My brother has it in a bad way, so I was prepared for it. Mine wasn’t consistent. I’d have a bad day a month or maybe 2-3 days a month. The rest of the month – no problems. Then when I moved to Hawaii – asthma was gone. Then when I moved to Tampa – it returned. In Tampa I almost died from an allergic reaction to Aunt Jemima’s pancake syrup if you can believe that. I was home alone and had finished up some pancakes when things went horribly wrong. I called 911 and they got there just as I was passing out from not being able to breathe. Take asthma seriously, even if you have it a little bit.

6. Shock. Some people are more susceptible to this than others. I don’t know if there’s anything you can do about it. Anything shocking, but usually something very traumatic – a car accident, a traumatic injury, exposure to cold or heat for an extended period of time. Shock shuts down your body, and eventually your mind goes with it. This is a real concern in the case of heat exhaustion.

7. A fall down some steps. Even a small fall from a standing position straight on your head, you know, in case you hadn’t time to put your arms out to catch some of the force, is enough to do it. Most days I climb 1,237 steps to the top of a hill here at a local Buddhist temple. The view is incredible and it’s a lot more fun to climb the stairs as exercise, meeting people from around the world than it is to run around an asphalt oval at the sports park. The steps are very uneven in steepness, surface, and they are more like a concrete ladder than steps a lot of times. I’ve slipped twice on the steps in 275 times of climbing them. I haven’t seen a tourist fall down a flight of them. I hope I never do, but the odds are… well, I hope I don’t see it. Once someone starts falling, it might be 30 or more steps before they were able to stop. IF they were able to stop. You have steps in your home?

8. An angry boyfriend, husband, or friend. Really, crimes of passion among people who know each other are very common. You may never know when you’re scraping like a cheese-grater on a person’s last good nerve. Or, just as bad, you might know and not take it seriously enough. Each of us hides a lot from the general public. People with a lot of problems hide a hell of a lot. There are plenty of psychotic and generally mentally ill persons in the USA, I know, I counseled many of them. Sometimes I talked them out of killing others. Really, it’s common.

9. Allergies. Yeah, those things that the nurse tested you for when you were 8 years old by pricking your back with a tiny amount of 120 substances that typically cause allergic reactions. Unfortunately they didn’t prick me with A. J. pancake syrup or jellyfish toxin.

I was snorkeling in Maui as I did most every weekend for two years and this one time I got a nasty sting on the inside of my left thigh. It left a road-map of chemical burn on my skin that stayed for over a year. After it stung I noticed that, while the pain was incredible what was more disconcerting was the way I was almost passing out. Apparently I was allergic to the toxin in the jellyfish. Who would’ve guessed? I’d been stung by Portuguese Man O’ War in Hawaii countless times while bodyboarding and never had any reaction other than the usual pain. Allergies are so deadly because you probably won’t have any idea you’re allergic to something when the reaction to it overtakes you. Otherwise you’d have avoided whatever it was, right?

Oh, I almost forgot. Here in Thailand’s northeast the thing to do is to eat fried scorpions. The big ones are about 7 inches from head to tail. I wanted to do some video of me eating a variety of bugs and things, like the Thais’ do here. I chose a big scorpion to eat last. All the bugs went down easily and even the scorpion went down fine. I finished filming and went running at a park. Well, before I knew it I was hallucinating, panting, salivating and having a lot of trouble breathing. I walked calmly back to the motorcycle and drove back to the room where my girlfriend took me to the emergency room. They kept me overnight and all turned out well. But, who’d have guessed that I was allergic to even the cooked venom in the scorpion? Not me!

Video – me eating fried scorpion that almost killed me >

Video – me in hospital as a result of eating fried scorpion >

That’s what I came up with. I didn’t want to go over the usual killers like electricity, auto accidents, spiders, snakes and things because most people are very aware of those and take great care to avoid them. Who thinks about dying as they walk down a flight of stairs? While snorkeling on vacation? After eating pancakes with maple syrup?

If you have something to add, post a comment. They’re always welcome…

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Best of Life!

Vern
I don’t know even one thing in Hawaii that if you ate it, it would kill you. ;)