By Michael Krueger
This morning, my scheduled workout was to do 15 30-second-on/30-second-off maximum intensity intervals on the Concept 2 rower. Give or take an interval or two, this is one of my normal workouts depending on my current cycle.
It took me longer than usual to warm up and, in my mind, I knew from experience that this was not a good sign. Negative thinking was taking hold, and it was evolving into an unarguably bad situation.
锻炼的两个间隔，我拼命想退出。四个，我看不到所有这些艰苦的工作。现在我的想法正在赛车：一切都很糟糕，我没有专心，而且我当时是个小混蛋。我可以看到自己在所有方面都失败了，我觉得我应该得到的。这就像一个体外的体验……这里发生了什么！
Mental Gyrations
让我立即说出我今天早上没有在训练中辞职。我参加了15次，记录了非常扎实的锻炼。我没有比我记得的更长的锻炼了，今天我不会打破这种连胜。我只是使它比需要的要困难得多。
So, after the workout, I engaged in a bit of debriefing to figure out exactly what was going on. I don’t enjoy this sort of analysis; it’s hard, and it can affect my whole day. Unfortunately, sometimes it must be done, and this was one of those times.
那么这是什么一回事？首先，从身体上讲，我仍然存在影响左肩和脖子的神经问题。没有人能弄清楚，目前我不愿意参加更高的诊断测试，因为从中有用的任何有用的可能性很低。不过，有趣的是，当我锻炼时，它根本不会打扰我。当我划船或举起时，我完全没有痛苦，所以我怀疑这个问题对今天早上的态度有任何严重影响。
On another front, my wife travels for her work, and the past two months have been a very busy time for her. That means I have spent a lot of time on my own, which I don’t usually mind. But … when it exceeds a certain level, the solitude gives my looping thoughts a chance to really get into a tight spiral, and that seldom ends well. This situation probably had some effect on me this morning. Nothing like self-pity to affect my focus and confidence.
I also had a client cancel, so this opened a hole in my schedule. One would think that would be OK, but if I’m in one of my self-destructive moods and I’m given additional time to contemplate my workout, I’m very likely to procrastinate. Sometimes I’m quite productive around the house, cleaning, fixing things and straightening up, but I’m not doing what I need to be doing. Rather than just getting to my workout, I’ll start to obsess about the difficulty of the training to come.
Finally, my cardio workouts are very tough. From the first pull until the final gasp, it’s a maximum, high-intensity effort. The PM5 monitor on the rower records every stroke and every meter and counts every second. My pace–fast, slow, or on target–is right in my face; it’s impossible to ignore it. It’s a relentless coach and timekeeper. Mentally, I know exactly what’s coming, and it can make starting the workout hard. Once I get going, I get focused and into a rhythm, and I don’t have the time or the opportunity to think deeply about how difficult the next few minutes are going to be.
尽管我对锻炼进行了上述描述，但我实际上很喜欢培训的困难，但我真的很喜欢，为什么我想今天早上如此糟糕地保释自己呢？
Knowing Why
It’s times like these that it helps me to review my goals, both short and long term. I know, here I go with goals again. It does seem to get repetitious after a while, but it’s so important to understand why you do what you do for you to be able to get past those moments when your resolve begins to waiver.
知道你的短期目标是什么给了你一个solid, tangible reason for working out. You don’t need to come up with a new reason to get moving every time you’re scheduled to train. You can look at what you’ve written and trust that you knew what you were doing at the time. You can even go back and read all the previous short-term goals that you planned and later accomplished. That can help you to carry on even though you are having doubts right now. By having a hard copy with your goals spelled out, you don’t give yourself the luxury of being able to second guess in the moment what you decided after much planning and deliberation.
As long as you’re looking at your goals, you may as well reaffirm your commitment to your long-term goals as well. Odds are this will be a much shorter list, but there will be more than a couple of the early ones that you’ve already checked off, and that’s always a good feeling.
长期目标有一种解决问题的方法。它们的边缘周围有点柔软，因为我们无法预见到我们制造它们时的未来。根据您的个性，您可能与长期目标混合了中间目标。这些往往会更好地关注焦点，也许会有更确定的时间表。无论哪种方式，现在也是看看这些的好时机。
When you read what you wrote, you’ll remember the emotion that went into them. It’s been said that goals are dreams with a plan attached, and that’s a fairly good definition. When we choose a goal, we are looking ahead to what we want our life to be like in a week, a month, a year, or even a decade. We can’t know for sure what will happen, but we sure know what we want.
Of course, along with those dreams you’ll have to have a plan of action, and the more specific it is the better it will work. Simply saying “I want to be in great shape, work out every day, and be the best firefighter ever” isn’t going to cut it. I’ve actually seen people write stuff like that, and while that would be OK for a fourth grader fantasizing about what she’s going to be when she grows up, it isn’t an effective way to set goals.
短期目标最容易制定。您现在查看您现在的位置，并决定下一周的位置，甚至在下一次锻炼中要完成的工作。然后，您写下要到达那里的事情。当您本周又一周的锻炼锻炼时，您很快就可以很好地了解自己对自己的承诺的信任。如果您发现自己不辜负自己写的内容，请弄清楚原因。这可能是因为您的教程过高，因此您会节省自己的热情，并将更多的东西与以前的表现所表明的能力相符。如果您发现自己远远超过了自己的绩效目标，那么您就知道该提高期望并设定更艰难的目标了。
长期的东西有更多的问题。如果您现在有更好的信息，并且不再想要那种特定的结果，那么去年就无需将自己锁定在您想要的东西上。时间过去了，事情变化了。不要害怕在此过程中进行调整；它可能使您无法发疯。
In the Moment
Despite my mini mental crisis this morning, I didn’t quit. I knew I wouldn’t, but that didn’t prevent the negative thoughts from creeping in and making the workout very difficult. To mitigate the effect of the occasional bout of the “bad-crazies,” I did write down my latest short-term goals on a sticky note and stuck it on the PM5 monitor. At the next training session, I’ll know precisely why I’m there and exactly what I need to do right at that moment to make it happen.
我敢肯定，您也知道您想要什么，并且很可能有计划获得它。您跌倒了多少次或不得不调整帆的频率都没关系。当您的梦想很大并且您的计划是合理的时，什么都不会让您失望。当您偶尔碰到一路上的颠簸时，您甚至不会感到惊讶 - 它只会让您专注。
因此，现在我已经审查了自己的目标，并提醒自己为什么我像我一样训练，我知道我永远不会屈服，而且我永远不会辞职，您也不会……
…we’re too tough for that.
Michael Krueger是一个发明私人教练。他得到了start in fitness training while serving in the United States Coast Guard. He works with firefighters and others in and around Madison, Wisconsin. He is available to fire departments, civic organizations, and athletic teams for training, consulting, and speaking engagements. He has published numerous articles on fitness, health, and the mind-body connection and was a featured speaker at the IAFC’s FRI 2009 Health Day in Dallas, Texas. E-mail him at MKPTLLC@gmail.
