Stop Phe
Time 2021-11-18 23:05:57Web Name: Stop Phe
WebSite: http://phe800.blogspot.com
ID:238418
Keywords:
Stop,Phe,Description:
keywords: description:Running and Nonsense. Mostly nonsense.
If you dont have one, I have a solution! Me! Ill be your coach!Ill take you through workouts. Fun workouts. Hard workouts. Sprint workouts. Mental Workouts. Easy Workouts.Youll be fit in a way youve probably never been before. I call it bulletproof fitness. You have to be anall-roundathlete to tackle the 800m, so the training plan is designed to create anall-roundathlete.Youll become mentally more resilient. Ive learned more from track and field than I have in all my years of schooling. Running trains the brain. It teaches you to be tough, to focus, to have foresight. There will be a little metal lesson or focus every week.Youll learn to become more technical. Youve probably done high knees your whole life. Do you know why? Do you know how to do technically sound high knee? Ill walk you through the drills.
LETS DO IT. LETS GET TOUGH
Convinced yet? Click here!
The Plan:We will rotate through speed days, anaerobic days, aerobic days, and strength days. A typical week will consist of 3 workouts (published Tuesday, Thursday, and Sunday). You should do these with at least one day of rest in between. (ie: working out is not like a bank, you cant deposit all your workouts in at the beginning of the week and coast for the rest of the week. The rest is important.) The workouts will rotate. Youll find that you will have a favorite type of workout and a least favorite type of workout. The least favorite is probably the one you are weakest at. I know mine is because I dont like being bad at things. Unfortunately, you have to be bad at things before you are good at things. Do the workouts you dont like, it will turn your weakness into a strength and build character. Do not use the well I just suck at tempos type of excuse. If you suck at something, that means you have more room to improve.
The Goal:I want you to write down a soft goal and a hard goal. The soft goal is what you want out of the program. It doesnt havea clear-cut criteria. Do you want to get stronger? Get tougher? Work on commitment? Learn to be more mindful? Think of it as a self-improvement goal.Your hard goal is what you what you want to accomplish. For example:I want to run 1.57I want to make an Olympic teamI want to lose 10 poundsThey are real, tangible number goals. Its a box you can check off when you accomplish it. AND THEN! You get to be satisfied for approximately 2 seconds before you write down a new hard goal to chase. Its a hard goal, so make it hard. Dont be afraid to let yourself dream big.
FAQQ: I cant fit all my workouts in this week. Should I make them up next week?A: No, absolutely not. If you cant make it work, skip it, dont worry, and keep on track.
Q: Can I cross train instead of run on my off days?A: You bet.
Q: What if I feel a little pain? Should I run?A: Follow this flow chart
Q: How fast should my warm up be?A: It doesnt matter. Slow enough that you dont blow out your hamstring
Q: I cant complete the fitness test, is that OK?A: You bet. Youll get there
Q: I dont know how to do drills. How do I learn to do all the drills? A: You cant learn everything on day one. I will focus on one drill a week. Do what you are comfortable with and you will learn as you advance through the program.
Q: What if I dont have access to a track?A: No problem! Convert the distance into time estimates and run the assigned effort for that amount of time. Forexample:8x400m at mile pace would be converted to 8x75 seconds at mile pace effort if your goal pace is a5 minutemile.
ARE YOU IN?! Click here!11 comments: Monday, October 24, 2016 What The DuckRunning Observations.
I was about to cross the road in the middle of my run, and I'm the cautious type--I don't just dart out in the middle of the road like you North Easters. Plus, I don't mind those few seconds of catch-your-breath time. Anyways, I was about to cross the road, legally, at a crosswalk, and no cars stopped. Every time I attempted to take a step forward, it seemed like the car would be completely oblivious to me, or worse, they'd step on the gas.
I started to get annoyed. Maybe people just drive like maniacs during rush hour. Maybe my leopard print shirt is camouflaging. Maybe I am invisible today. Just as I was troubleshooting the situation, a group of baby ducks absentmindedly walked out in the street. I tried to warn them, "Hey! Be careful! You'll get squished out there! People are blind today!"
They took their time crossing, leaving the perfectly unideal amount of space between each duck--the maximal amount of space to not let cars pass through. It took them 5 minutes to cross the street. Meanwhile, a traffic jam was forming, and the masses of angry drivers turned into masses of oogling-the-cuteness drivers.
It's at this point that I realized I am less assertive than a duck. If you want people to stop for you, you have to make them stop for you. That's how it works when you cross the street. It's slightly risky, but odds are, most cars will stop.
That's also how it works in professional running. If you want sponsors to stop for you, or media to listen to you, or for race directors to notice you, you have to put yourself out there. Don't give them a choice to not notice. Also, I assume it helps if you are as cute as a group of baby ducks. 16 comments: Thursday, June 23, 2016 PHE'S FAN FAVESThe Olympic Trials are such an exciting time! Its electric!And everyone is straddling that line of excited/nervous (if they havent goneright past that line and straight into Nervous Only! that is).
You should probably be a fan of everyone at the OlympicTrials because we all busted our ass and have thought about this particularweekend for the past 4 or so years. But, if you need help figuring out whom toroot a little extra for, here is my PHOEBE-IS-A-FAN-OF-THESE-400m AND UP-RUNNERS-SO-YOU-SHOULD-BE-TOOLIST.
Francena McCorory
Kori Carter
There is only one thing Kori is better at than the 400mH.Hugging. This lady is a hugger. Every time I see her, we just hug for a fewminutes and then talkusually about her baby dog, or her BFF Ajee Wilsonandthen we hug some more. I want her to win just so I can give her a celebratoryhug afterward.
Molly Ludlow
Saucony
Molly is a soccer player turned top-in-the-world runner. Sheruns because she loves it. Because something would be missing in her life ifshe didnt have some competitive outlet. In the same way that kids find joy inplaying tag, Molly finds joy in competing. Plus she has gotten 4thway to many damn times, so she has paid her dues.
Ajee is the real deal. Shes young, fierce, poised, and hasa deadly kick. She skipped the collegiate ranks and went straight from highschool to pro. And she might be the best pro. When I grow up, I want to be arunner like Ajee.
Mary Cain
Katie Mackey
Molly Huddle
Emily Infeld
Emily is working on her Snap Chat Lip Sync Career whilewinning medals on the track in her spare time. Maybe they are related? Maybeshe gets warmed up to run by belting out those favorite 90s hits?
Emma Coburn
Emma is like a Navy SEAL trapped in a bombshell bod. Whenshe steps on the track it is all business. She knows her splits, hits hersplits, and then runs people down the last 400m. She always executes. You cansee it in her eyes.
Kara Goucher10k
Johnny Dutch400mH
Donavan Brazier
HOLY SMOKES THIS KID IS GOOD. He is a 19 year old stud thatis a potential favorite for the Olympic Trials. But there are so many wildcards! Can he handle the pressure? Can he handle rounds? Is that 1:43 he justran replicable, or was it a perfect race? (For the record, I think he can handle the pressure, can handle the rounds, and can run 1:43 again in the near future).
Brooks Beast BrosCasLoxsom, Drew Windle, and Nick Symmonds
Cas is high class. His idea of a good night is drinkingexpensive wine while having an intense debate about who is the best runner ofall time, really? Plus hes the fastest of the 3 in a 100m dash.
And he doesnt question it and gets it done. He is such anasset for our sport.
Kyle Merber
Leo Manzano
Garrett Heath
Ben True
Ben is such a mystery. He trains solo in the mountains. Hecross-country skis in the winter for cross training. He wins 5ks. I often wonder tomyself, whats he even doing up there?! Hes an aerobic monster and his speedis good considering he run 3:36 recently at the Adidas Boost Games.
Ryan Hill
Things I appreciate about Ryan: his talent, his speed, hiswork ethic, his kick, his ability to win, and his quick one-liners. I wishsomeone would mic Ryan up so we could all be privy to his jokes he murmursunder his breath.
Evan Jager
Evan would be Mr. America of Track. He has flowing locks,and a light-on-his feet bouncy smooth stride. He really should be a Pantene Pro V spokes person.
11 comments: Wednesday, June 15, 2016 PHE-SHIRTS! (Like Tee Shirts but cooler)HEY YOU!
Do you frequently stand in front of your closet shirtless and think, "man, it would be really cool if I had a decent shirt. A shirt that is more than just a regular old shirt--A shirt that stood for something, a shirt that helped fund a possible future olympian's dream, a shirt that shows my fan support for professional runner, Phe."
I too sometimes think that.
And now you, YES YOU, can own a Stop Phe Phe Shirt.
The shirt will not only allow you to quit walking around naked, but it will also personally warm my heart to know that there are literally dozens of you out there willing to support my goal of being an Olympian.
Seriously, you get a cool shirt and the satisfaction of knowing you made my day, and I get a little bit of funding for travel to the Olympic Trials.
Plus! If you find me at the Trials, let's take a selfphe!
BUY A PHE SHIRT
12 comments: Friday, February 26, 2016 EATING DISORDER AWARENESS
Lets bring up the elephant in the room for a second: EATING DISORDERS SUCK AND ARE SUPER PREVALENT AND NEED TO BE TALKED ABOUT. And most of us are scared to talk about it. I personally am scared because I dont want to hurt peoples feelings, and I feel like I dont have the authority to talk about it, and I honestly dont know how to even talk about it.
But we need to talk about it. Because an eating disorder inherently protect itself by hiding. So the only way to productively handle this beast is to expose it. And this beast is everywhere in the running world. So lets talk about it!
How eating disorders attack a person. Most people say she developed an eating disorder. But I dont like how that is framed. No one wants an eating disorder. No one consciously chooses to develop an eating disorder.
Develop has too much of a good connotation to be used with eating disorder. Instead, I like to think that an eating disorder attacks a personour friend or teammate. Learning how it attacks a person is important so we can learn how to recognize it and not be scared to address it.
HOW EATING DISORDERS ATTACK
Eating disorders are sneaky things. They infiltrate a persons mind and slowly take over without anyone really noticing. They are contagious. They provide almost instant (and addictive) results. And they are dangerous. Compared to other addictions, an eating disorder might be the trickiest to navigate. Its like it has a super stealthy arsenal to attack a person from the inside out.
Weapons of eating disorders:
1. Its stealthy
It breaks in without anyone noticing. Its not like people wake up one day and think, Oh heck! I have an eating disorder now! It is much more stealthy than that. In fact, it poses as a good thing at first. It starts off as a nutrition goal. It makes the person feel good. It provides immediate results, and it is easy to correlate these results to the food. It hooks them in by appearing to be beneficial.
2. It hides
After it gets in, it slowly grows from nutrition conscious to nutrition obsessive to full blown addiction. Day by day, it slowly shifts the persons idea of normal farther to the extreme. There is a metaphor called the boiling frog problem: If you put a frog in a pot of boiling water, it will jump right out. If you put a frog in a pot of warm water and slowly heat it up, it will boil to death because it doesn't perceive danger. The onset is too gradual for the frog to notice a problem. An eating disorder is a boiling frog problem. (obesity, global warming, and most other catastrophic problems are usually boiling frog problems).
It is easy for it to hidetheres no evidence until there are symptoms. You can't take a blood test and it come back positive. There's no needles or pipes or pills, there's no casino. There's not really a noticeable trigger. Nothing. The evidence is literally nothingeating nothing. Once there are symptoms, the disorder is too big for the person to control. I think of it like termites. You dont notice termites until theyve done so much damage that the structural integrity of the house is unstable.
This is an insensitive analogy, but in a microbiology class one time we were talking about "successful" virusesviruses that are most prolific. The most successful are the ones that 1. Hide from the host and 2. Dont kill the host. There it can go undetected while it spreads. So Ebola is an in-your-face virus. You know if you are infected. It is apparent there is a problem. You can quarantine and try to fix yourself. If there were a mass outbreak, eventually everyone would die and thus would the virus. HIV on the other hand, is sneaky. You dont know when you get it. There arent noticeable symptoms. It spreads without you knowing, and by the time you know you have a problem, game over.
Eating disorders are the master chess players like HIV. That's exactly what this thing does. It hides and slowly takes over the person without the person noticing. It manages to do just enough.
3. It protects itself with the person's identity.
As the eating disorder becomes a bigger problem, it becomes harder to hide. But it has a defense mechanism for this: it protects itself with the persons identity. It takes over the persons thoughts. The disorder dictates what they eat, when they eat, if they can eat out, how much anxiety they have, who their friends are, what their body looks like. It becomes the loudest voice. It is hard to separate the persons voice and identity from the identity of the eating disorder.
The disorder makes the person feel shame. Shame is powerful. It makes the person submit to the voice of the disorder. The disorder has one mission: protect itself. It doesnt care about relationships or friends or being happy. It only cares about not getting exposed. It will burn relationships in a heartbeat to keep itself a secret. HOT DAMN THIS THING IS A BASTARD. This is why a lot of times the person struggling isolates themselves from the group. Being around others feels vulnerable, and feeling vulnerable means feeling shame.
This is why no one wants to attack thing. Attacking the thing almost feels like attacking the person. It gets intertwined in the identity of the person affected by it--not only does it affect the mind, it affects the body--that's kind of a whole being. It's hard to separate the person from the disorder. This protects it. Because to expose it puts the person's identity in a vulnerable position.
4. It becomes the identity of the person.Sometimes the eating disorder becomes such a huge part of the person, that there isnt much left of the person at all. It reminds me of Star Wars. Anakin Skywalker was attracted to the dark side of the force because it made him feel powerful. This power was an illusion. Anakin never had the power. The power overtook Anakin. Darth Vader became the loudest voice in Anakins head. Anakin Skywalker was essentially dead. And (SPOILER ALERT!) it took A WHOLE LOTTA LOVE to get Anakin to wake up! YEAH! LOVE!
Those are the weapons of the disorder: It breaks in with no evidence. It hides. It takes over. It protects itself with the identity of the person. It becomes the identity of the person.
This addiction in a lot of ways is harder to address than a heroin or drug addiction. Think about a heroin addiction: There's evidence. Something concrete where I can say, "I don't like that needle going into your body. I don't like how it makes you act for the following hours." But with a food issue, there is no equivalent. I can't be all, "Hey Teammate. I don't like how you act all the time." There's nothing external to demonize to be the fall guy.
We've got to expose the weapons and make people aware that there is a difference between an eating disorder and a person. And then we have to love the ever living heck out of the person and help them be strong enough to fight the disorder.
45 comments: Monday, February 1, 2016 The Art of Keeping the Main Thing the Main Thing.
Weve all heard the advice: Its about the little things,they say, Do the 1% they say.
Well, this is kind of misleading advice. There, I said it.Because focusing on the 99% is probably going to get you farther than focusingon the 1%. Thats math. Or common sense? Sometimes, we get too zoomed in andcant see the forest through the trees. This is a problem. It is good to takecare of the little things, as long as the little things dont become the mainthings.
Lets talk for asecond about the things that arent the main things:
What you ate pre-race.
Lets talk about themain things that are the main things:
1. The work you put in over the last few months.
2. Your mindset.
THATS IT.
The problem is it is so so tempting to get stuck on thedetails.
Reasons why the details are easy to focus on:
1. Details help you take the pressure off. Its like adefense mechanism. It resolves you from responsibility of your race. If youdont race well, it is a nice excuse to fall back on. Well, I would have racedwell, except
Its really scary to try and lose and have to be like,Well. Im not as fit as Id like. Or I didnt try as hard as I wanted to.
2. Details allow you to zoom in so much that you dont haveto think about the race or the outcome. It is scary to line up and have no clueif you are going to win. It is stressful. One Phoebe tested (and unapproved)way to deal with stress: not think about the stressful situation whatsoever! (Icall this compartmentalizing) Instead! Think about minor stressful situationsthat you can fix, and then feel that sweet, sweet since of relief when you fixthem. NOTE: This is a terrible problem solving method.
3. Details allow you to feel like the race result ispredetermined. If you take care of all the details, then it is the universesway of saying, Dont worry, Phe, all the evidence suggests that you havealready won this race.
Being a slave to the details is a terrible habit. It puts the fate of your race into the environment. And theenvironment is fickle. So dont do it! And when you do it even though I justtold you not to do it, these self-talk phrases can help talk you back toreality:
If ____________ ruinsyour race, your race wasnt going to be jack shit anyway.
______________ isnothing compared to all the work you did leading up to this.
Weather affects thewhole field, remember?
You never worry aboutthis at practice.
You have run wellbefore when this happened.
Just try hard. Thatsall you have to do. Literally.
Bottom line: Dont bea perfectionist. Be an ADAPTABLEperfectionist. 263 comments: Older PostsHomeSubscribe to:Posts (Atom)Things I like!
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