Give the Gift of Motivation and Inspiration!


Give the Gift of Motivation and Inspiration!

What could be better than passing on your enthusiasm!

The best is yet to come!

click here http://www.brucewconner.com

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Faster as a Master Your best is yet to come!

 

 

 

 

“On a clear night in March …”


The flight was Denver to Omaha on a Boeing 727. We were at cruise altitude of 37,000 feet about 110 miles west of Omaha. On a clear night in March we started our descent into Omaha. As soon as I pushed the nose down to begin the descent on autopilot, a red light on the front instrument panel lit up indicating low hydraulic pressure to the elevators that control the airplane’s pitch. The autopilot immediately disconnected as it should, and I started hand flying. Looking back over my right shoulder at the flight engineers panel, I confirmed we had a total “A” system hydraulic failure. Bob, my flight engineer, also echoed it and shut off both “A” -system hydraulic pumps.

Happy Thanksgiving Everyone!

Excerpt from “Faster as a Master” page 143.  Available on Amazon.com and http://www.brucewconner.com, and other outlets print and electronic.

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United Boeing 727

Intuitive Training Revisited


The 15 months since my last US Olympic trials at age 57 has been very different for me.

I am not focused on a goal.  I have tried to be sensitive to what my mind, body, and spirit are telling me.

For those of you who are driven by goals this may be foreign to you, it was to me at first.  For those of you who do not set distinct goals you may be able to relate better.

Here is where I am and what I have learned.

I am healthier than ever before, stronger than ever, better rested, and my spirit is calmer.

Since I have not been training in such a goal oriented driven way I have allowed my mind, body and spirit to guide me in what to do.

When I feel like moving, I do.  When I feel the need to rest, I rest.  When I feel like pushing hard, I push.  When I need to have fun, I keep it light.

Some of my training helps with sleep management because of my 3-4 trips to asia per month.

Building a luge track in the snow for my grandkids was a blast, a workout, and a memorable.

Shoveling snow was not a chore but a way to move and be productive.

Playing cardio tennis helped me to reconnect to a fun way to move.

Skating a few times this year in Milwaukee helps me to reconnect to my love of skating, my skating family, and humbles me every time as to how hard skating fast really is.

Weight training at the gym is fun because I can push hard if I want to or not.  It is pretty cool that I found that I like to push just for the sake of pushing.

This intuitive training wisdom comes from within, I must be sensitive and pay attention.

The result will allow me to create a future of health, happiness, balance, and grace.

I have the ability to create my own future of health and well being and I take responsibilty for it.  My best is yet to come, so is yours!  Break down your self limiting beliefs, journey towards wholeness, and have fun!

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General Training Principles: Part 1of 2


General Training Priciples: Part 1

Good luck to all my Masters Speed Skating brothers and sisters competing in Calgary this weekend at the Masters World All-Around Championships.  All of you will have fun, enjoy the competition and family of masters, as well as set seasons best, personal bests and World Records!

One of my early memories of growing up is doing crazy things. Little did I know that this kind of play was the beginning of my training. Bart (one of my two younger brothers) and I were probably about 6 and 8 years old at the time. We had skateboards, the kind that were about 2 feet long with metal roller skating wheels bolted to the bottom. Our driveway from the house to the sidewalk was sloped slightly, so we could get a little speed rolling downhill, maybe a fast walking speed. After mastering the skateboard on the driveway, we tried some other stuff. Bart liked hanging upside down on the monkey bars across the street in the park. When we started to go down the driveway on the skateboard in a handstand, it seemed like a logical progression from our other activities. This helped both of us to develop strength and balance early. Certainly, it helped Bart in his gymnastics career, and it also helped me in my balance for skating.

Making time to put in the work can be hard. I was asked the other day about how I find the time to train at this level. My answer was that I don’t find the time, I make the time. This goes back to setting goals and priorities. Following through with a training plan is easier when I make the time. It has taken years to put myself into a job that allows blocks of time off to pursue my other passions. By carefully looking at our schedules, we can figure out ways to make time to pursue our goals and keep our priorities straight. We all have unexpected things come up in our lives that require us to put us off our training schedules. Adaptation with balance is the key to making progress.

Athletic training, in general, has two major parts: building the motor (strength, endurance, cardio), and then developing the technique to apply it. My knowledge and expertise has been developed by trial and error and by talking to other athletes on similar paths. The lessons I’ve learned in training may be actively applied to other parts of life. My training regimen has eight parts.

Practicing the sport
Warm-up, cool-down, volume, and intensity
Strength work
Cardiovascular work
Periodization
Stretching
Mental training
Rest

Next week I will expand on general training principles.

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How to start your best season ever!


Book signing Road Runner Sports, Wilmette, IL Saturday 1/31/2015 11am to 1pm.

How to start your best season ever!

This is a guide to getting started to have your best training and competition season ever.

First, did you rest, reflect, and recover from last season?  Are you ready to get started for the long haul?

Next, here are the steps required.

Set your intention.  Make your choices.

Outline an overall plan.  Your goals must be specific, measurable, and have a time frame.  Look at the entire season, then work backward to your training and preparations.  Start with the framework, then get specific.  Plan by the month, week, day, then each task in the workout.  Be flexible with the plan, it will change.

Get your network together for support.  Enlist the people around you that you need for help.  Tell them your plans.

Get your equipment together.  This includes what you need to compete, and train.  Remember to include good nutrition.

Enlist a coach or schedule some camps and clinics to learn more about your sport and competing.  Study training methods of other successful athletes that you know.  Do what works.  Do not reinvent the wheel.

Sign up for the competitions as soon as possible, book air travel, hotel rooms, rental cars, etc, now.  Make the committment.

Train as if you are competing.

Stay balanced in your efforts.  Start slow and build.  Keep your priorities straight.

Remember to attend to your emotional needs, they are just as important as the physical.  Schedule, yoga, meditation, etc, to keep balanced on the emotional side.  Rehearse your competition mentally so you are prepared to execute to the best of your ability.  See yourself accomplishing your achievements. Have visible reminders of the goals you have set.

Exercise courage in starting your plan.  The journey of a thousand miles begins with the first step. Start walking…

Set your intention.  Make your choices.  Execute your plan.  You will get the results you work for.

Good luck on your journey, have the best season ever!

I have posted about each one of these subjects in detail in the last several months.  Check out my archives of past posts.

Photo by Jerry Search

Photo by Jerry Search

Balance and Priorities


Book signing in Kildeer went very well yesterday with about 30 people attending.  Next event is Saturday 1/24/2015  11am to 1pm at the Road Runner Sports in Naperville, IL

Balance is a fine art.  In speed skating, a 1.1 milimeter blade is the point of contact with the ice. To master balance is the first priority.  Proper skating position, adding power, then repeat with tempo, generating speed.  Managing energy from the fast twitch muscle fibers for the start, acceleration, and high-speed turns, to the slow twitch fibers to keep me in the lowest position for maximum power and efficiency.

These principles are universal to any endeavor physical, mental, etc.

Falls happen to the best of us every now and then.  By pushing limits, chances are greater of a fall but the rewards are higher too.

Falling is part of life, so is pain.  Off balance, out of focus, inefficient, unproductive, exposed to injury and disease.  Balance is just the opposite, focused, productive, efficient, healthy, happy, content and serene.  More sensitive to being off-balance today, I can make necessary more easily now.

learning process like anything else, the benefits are applicable to all areas of my life.  Since they affect all areas of my life then I must give balance the priority that it deserves, top.  Most of us spend about 90% of our time looking over the edge, focusing on the problems to balance. By finding out what works, keep doing it, refining it little by little is the best formula for success.

Priorities are the foundation of good decision-making.  Keeping my priorities straight, with good judgements about where I am, my goals, and how to get there.  If I am confused about my decisions by revisiting my priorities, the decisions become clearer.  Priorities in the order of God first, family second, work third and recreation fourth.

Ever know a few people who are very busy but always seem to have time for the most important things?  This is an example of having priorities straight.  Anything that is urgent, is rarely important, and anything that is important is rarely urgent.  Timing of my actions is just as important as the action itself.

Clear goals, balance, priorities, all help to establish the landscape.  Confident, focused, productive, efficient, happy, healthy, serene, trusting the path.

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Goals Part 2 of 2: Three Essential Elements


Upcoming book signing appearance:

Where?

Road Runner Sports

20291 N Rand Rd, #105

Kildeer, IL 60047 847-719-8949

When?

Saturday 1/1/7/2015   11am-1pm

Please come by and share your stories!

Goals must have three essential elements.  Specific, measurable, and have a time frame.  Short range is a few months.  Medium range, a year or two, and long-range is 5 years or more.  The longer the time frame the greater the chance of change.  Breaking down the short range into even shorter time frames such as weekly, daily, or even, moment by moment can be done too.  Set goals through an event.  Have another goal beyond that event to transition too right away.  Savor the achievement, celebrate the event, have a continuous path forward.  This prevents any down time emotionally after the achievement.  It is important to rest.  Evaluate after the achievement so that course corrections can be made.  After the goal is achieved perspective changes in ways we cannot predict.  This is the time to set a new path with a new perspective.

Sticking to a goal regardless of the circumstances is dangerous.  When the ego takes over, we are now slaves to the goal.  Who is driving, me or the goal?

After the achievement of the goal, it is very important to recognize the milestone.  This can be done in a number of ways.  Many families have rituals about celebrating goal achievements.  Going out to dinner, having a party, etc.  Remembering very vividly after qualifying for the Olympic trials in December of 2005 at age 49, what I did.  Made some phone calls to share the achievement,  then looked myself in the mirror and proclaimed to myself  “I am good enough!”  That was a very important moment for me and I frequently remember it.  It is now part of a solid foundation of my own self esteem.

Another facet about goals is that they do not have to be linear.  Change based on the individual changing, the environment, or circumstances, are a sign of maturity and the ability to change with new conditions.  Goals evolve as we change.

Right now is a great time to review your short, medium, and long-range goals.  Taking an overview monthly helps to adjust and affirm.  Peace, serenity, progress, and change are the result when using the indispensable tool of goals.  Use it wisely and the benefits are greater than you can imagine.  Breaking down barriers, one at a time.  Courage is measured one step at a time.

Getting better and going faster is more about intention and choices than age.

Go For It!!!  You can do it!!!  Start NOW!!!

First step off the line……….

photo by Jerry Search

photo by Jerry Search