By Dana Mays

Motivation only knocks on the door of achievement after discipline first takes you there.
It happens to the best of us – diminishing motivation that threatens our training progress. At the beginning of our journey, we may eagerly embark with energy to spare. We enthusiastically choose a goal and pick a race. We sign up, pay the race fees, hire a coach, buy the right gear, and carve out time in our busy schedules. We watch inspirational videos, envisioning ourselves crossing the finish line to receive the medal. With this, we feel a great deal of motivation, and we train with optimism.
But as the miles begin to build, monotony sets in… and our motivation starts to dwindle. Perhaps we aren’t moving as fast or as efficiently as we want. Maybe we struggle with aches and pains, desperately trying to avoid injury while still increasing in fitness. Maybe the weather isn’t ideal, or work/family life becomes overwhelming or stressful.
Whatever our reasons for dwindling motivation, in order to continue building, we must develop and maintain DISCIPLINE to drive our efforts. But how exactly does one do that?
Here are a few tips from my own experience to help foster the type of discipline which promotes motivation and keeps us on track:
Anticipate your Excuses & Remove Potential Roadblocks.
 

• Analyze your patterns of excuses – what do you usually complain about most? How can you counteract/alleviate some of those complaints before they arise?
• Example: Suppose you find that one of your biggest excuses for failing to complete training tasks is related to cold weather (guilty). So, you check the forecast the day before your scheduled ride/run. You see that it’ll be in the 30’s, and very windy (cue groans). What should you do?
  • Anticipate that when tomorrow comes, you are likely to think it’s going to be too cold outside to do your scheduled ride/run.
  • Instead of giving up, remove as many roadblocks as you can. Go ahead and gather your cold weather gear, placing it in a pile beside your bike/running shoes. If the weather is dangerous (rainy/snowy), set up your bike trainer indoors, or schedule a visit to the gym.
  • Do not give yourself the option to skip; rather, make it easier for you to complete the workout despite the weather.
• As a general rule of thumb, if you already have your clothes/shoes/gear organized and laid out the night before, you will be more motivated to complete the workout the next day. The easier, the better!

 
Calendar More than Enough Time for Workouts.
 

• Not having enough time for workouts is one of the biggest challenges many athletes face. In my experience, it is advantageous to overestimate the time needed for your workouts than to attempt to squeeze them in with no wiggle room.
• Why? Because unanticipated life events inevitably happen that may throw you off your schedule.
  • Examples: your boss calls, an elderly family member calls, your kid/spouse needs something, you must clean up a pet mess, you suffer unexpected digestive issues, you get stuck in traffic, etc. 
  • My solution: Block off +/- 30 minutes in addition to your estimated workout time.
• With this tactic, even if you don’t have any unexpected delays before your workout, you will have more time afterwards to stretch/roll/cool down and will be less stressed about completing your workout if you feel low on energy.
• Note that when you train with Robert, your daily workouts will be calendared using Training Peaks (an app-based training system). Training Peaks will tell you approximately how long the workout may take you, but this is not an exact science. Always know too that Robert can tailor your weekly workouts to best meet each day’s scheduling requirements.

 
Share your Goals… and your Struggles… with Important People in your Life.
 

• Accountability is a powerful motivator. By sharing your goals with others, you’ll subconsciously cement your intentions to following your plan in order to achieve your stated goals.
  • Suggestions: tell a coworker about your upcoming race, invite your family to the race to cheer you on, join an online fitness community like Strava, or post on social media about your progress.
  • By knowing that others are invested in your journey, you will be more motivated to complete the prescribed workouts.
• Any time you feel lackluster or out of sync, talk to your coach or fellow training partners about it. I often tell Robert about my frustrations and concerns. He first reminds me that I’m not alone (he’s been there, too), and then he offers me a few suggestions for how to get back on track.

I have more thoughts about this topic, but I’ll leave it here for now. J If you have any questions about training, motivation, discipline, or fitness in general, feel free to reach out to Robert! 

​Dana is a marathoner, a yogi, a triathlete, and a former D1 Cheerleader.

My First Full Marathon – 4 Tips to Lessen the Pain

In December 2022, after 20+ years of competitive running, I finally finished my first full marathon! Not gonna lie, it was VERY painful – I didn’t finish in the time I expected due to acute knee pain that hit me hard about halfway through. This was especially disappointing given that Robert’s expert-level coaching and training plan had thoroughly prepared me for the distance. I truly felt stronger than ever, both physically and mentally! Sadly, my stubborn old knee pain flared up at precisely the wrong time. Not only did this bring me physical discomfort, but I really beat myself up mentally because I felt like I could’ve done so much better. This race has taught me 4 very specific, helpful things that I want to pass along to other athletes who may be training for longer races to help lessen the pain, both physically and mentally.

1) Fall in Love with a Foam Roller on Day 1 of Training.

If I could go back and train all over again, I would religiously roll my quads, hamstrings, and calves at least twice a day, every day. When I began rehabbing my knee post-race, my physical therapist recommended using a foam roller (I had never used one before). I started rolling out my quads before my runs, and to my complete surprise, my knee pain has almost completely subsided just from that one change to my routine! I learned that, while training for longer races, our muscles and tendons tense up and start to put strain on our bones and joints. Rolling helps keep those muscles loose by releasing tension. In addition to icing and compression, rolling after workouts is key to injury prevention and recovery. (For more information, talk to Robert about foam roller recommendations and techniques specific to your personal needs!)

2) Don’t Race with New or Untested Accessories (Duh)!

This is a “duh” for me because every semi-experienced runner should know better. That being said, the day before the marathon, I decided that I needed a new race belt with an extra pocket so I could carry more Honey Stinger gels. (These are delicious – talk to Robert about where to find them if you haven’t already!) Well of course, the belt didn’t quite fit right – it moved around too much on my waist and kept falling down. Even though I had put on the belt, tightened it all the way, and jumped around in it the day before, it wasn’t fully evident that it didn’t fit until I started actually running in it. Had I trained with the new belt, I would’ve known that it wasn’t going to work. I ended up having to take off the belt and hold it (and my phone) in my hand during the entire marathon. This was not fun! Bottom line: no matter how much you’re convinced it’ll work, don’t try to race in new clothes/shoes/accessories!

3) Thoughtfully Plan Your Race Fuel.

Although I LOVE LOVE LOVE Honey Stinger gels, I didn’t really need the 8 of them I tried to carry (in the belt that didn’t work, see above). Turns out, the marathon I ran had an endless supply of energy gels and other random snacks throughout. If you are uncertain about what types of fuel will be offered for free on race day, check with the race director or look on the website before you weigh yourself down with “all the things.” Of course, Robert can help you make sure you’re planning your race fuel correctly and efficiently as well – he helps you calculate your caloric/sugar intake needs according to your body composition in the weeks before the race. Also, if you plan on using the free race fuel, it’s a good idea to try out the different types of gels/powders that will be available on race day to make sure they sit well with you digestively (I will spare you the horror stories I’ve heard)!

4) Lower your Expectations a Little and Be Proud of Yourself for Showing Up!

This was the MOST IMPORTANT LESSON for me. Indeed, most of the psychological pain I experienced during the marathon was due to my expectations not being met. It really is just like they say; when you lower your expectations, you limit your disappointment. Don’t get me wrong; it’s important that you set goals for yourself. Realistic goals are empowering and motivating! But you should be fully aware that your goals can be derailed at any moment. Unforeseen circumstances sideline even the most experienced athletes. Speaking from my own experience: if your sense of self-worth is often defined by your achievements, you are particularly vulnerable to disappointment if you do not live up to the expectations you set for yourself. Awareness of this is the first step to showing yourself kindness if or when you don’t meet your goals. Give yourself some grace and be proud that you undertook the journey in the first place!

Written by Dana Mays