The Hardest Thing
What can you say "no" to today?
The hardest thing you will do today is say no to Something that doesn't take you towards your goals. There is no downside.
Stay cool.
Marcus Smith, April 2nd, 2018.
A 28yr old lad just finishing his sports science degree read this, took a screenshot, saved it in his favorites, and then got to work on saying no until he ended up with what he wanted.
This lad was me; the picture is still in my phone's favorites folder, and I refer to it often.
Something about this sentence hit me square in the face, it suddenly made so much sense, and once I had read it, everything started falling into place. I moved out of a place I didn't want to live, said no to a managing role I didn't want to do, and most importantly, said no to all the excuses I had in my head to not move back to Dubai to begin working for an endurance team that wasn't established yet.
Saying no can be hard. You may feel by saying no, you are letting people down, missing out on things, or being negative. This can be true but don't forget the 2nd half of the sentence... 'Something that doesn't take you toward your goals.
Goals should challenge us, improve us, and push us to be the best person we can be. If saying no means you are working towards that, then it may be the most positive thing you can do.
What can you say no to, which will bring you one step further to your goal? It shouldn't be easy...
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ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
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Monday Ride
Some threshold efforts to kick off the week! 5 X 4minutes today.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Some building intervals into peak power sprints. A fun session this week for power development.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Fartlek style run into reducing tempo efforts. A great tempo run for every runner.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Saturday Ride
Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.
Sunday
Time: 6am
Location: Super Sports Race, Mushrif Park
Session: 5km, 10km, HM Race
Coach Steph will be with the LRC Team at the Super Sports race this weekend.
It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!
The hardest thing you will do today is say no to Something that doesn't take you towards your goals. There is no downside.
Stay cool.
Marcus Smith, April 2nd, 2018.
A 28yr old lad just finishing his sports science degree read this, took a screenshot, saved it in his favorites, and then got to work on saying no until he ended up with what he wanted.
This lad was me; the picture is still in my phone's favorites folder, and I refer to it often.
Something about this sentence hit me square in the face, it suddenly made so much sense, and once I had read it, everything started falling into place. I moved out of a place I didn't want to live, said no to a managing role I didn't want to do, and most importantly, said no to all the excuses I had in my head to not move back to Dubai to begin working for an endurance team that wasn't established yet.
Saying no can be hard. You may feel by saying no, you are letting people down, missing out on things, or being negative. This can be true but don't forget the 2nd half of the sentence... 'Something that doesn't take you toward your goals.
Goals should challenge us, improve us, and push us to be the best person we can be. If saying no means you are working towards that, then it may be the most positive thing you can do.
What can you say no to, which will bring you one step further to your goal? It shouldn't be easy...
Monday Ride
Some threshold efforts to kick off the week! 5 X 4minutes today.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Some building intervals into peak power sprints. A fun session this week for power development.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Fartlek style run into reducing tempo efforts. A great tempo run for every runner.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Saturday Ride
Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.
Sunday
Time: 6am
Location: Super Sports Race, Mushrif Park
Session: 5km, 10km, HM Race
Coach Steph will be with the LRC Team at the Super Sports race this weekend.
It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!
ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
The hardest thing you will do today is say no to Something that doesn't take you towards your goals. There is no downside.
Stay cool.
Marcus Smith, April 2nd, 2018.
A 28yr old lad just finishing his sports science degree read this, took a screenshot, saved it in his favorites, and then got to work on saying no until he ended up with what he wanted.
This lad was me; the picture is still in my phone's favorites folder, and I refer to it often.
Something about this sentence hit me square in the face, it suddenly made so much sense, and once I had read it, everything started falling into place. I moved out of a place I didn't want to live, said no to a managing role I didn't want to do, and most importantly, said no to all the excuses I had in my head to not move back to Dubai to begin working for an endurance team that wasn't established yet.
Saying no can be hard. You may feel by saying no, you are letting people down, missing out on things, or being negative. This can be true but don't forget the 2nd half of the sentence... 'Something that doesn't take you toward your goals.
Goals should challenge us, improve us, and push us to be the best person we can be. If saying no means you are working towards that, then it may be the most positive thing you can do.
What can you say no to, which will bring you one step further to your goal? It shouldn't be easy...
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.
Sunday
Time: 6am
Location: Super Sports Race, Mushrif Park
Session: 5km, 10km, HM Race
Coach Steph will be with the LRC Team at the Super Sports race this weekend.
It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!
ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
Monday Ride
Some threshold efforts to kick off the week! 5 X 4minutes today.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Some building intervals into peak power sprints. A fun session this week for power development.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Fartlek style run into reducing tempo efforts. A great tempo run for every runner.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Saturday Ride
Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
The hardest thing you will do today is say no to Something that doesn't take you towards your goals. There is no downside.
Stay cool.
Marcus Smith, April 2nd, 2018.
A 28yr old lad just finishing his sports science degree read this, took a screenshot, saved it in his favorites, and then got to work on saying no until he ended up with what he wanted.
This lad was me; the picture is still in my phone's favorites folder, and I refer to it often.
Something about this sentence hit me square in the face, it suddenly made so much sense, and once I had read it, everything started falling into place. I moved out of a place I didn't want to live, said no to a managing role I didn't want to do, and most importantly, said no to all the excuses I had in my head to not move back to Dubai to begin working for an endurance team that wasn't established yet.
Saying no can be hard. You may feel by saying no, you are letting people down, missing out on things, or being negative. This can be true but don't forget the 2nd half of the sentence... 'Something that doesn't take you toward your goals.
Goals should challenge us, improve us, and push us to be the best person we can be. If saying no means you are working towards that, then it may be the most positive thing you can do.
What can you say no to, which will bring you one step further to your goal? It shouldn't be easy...
The hardest thing you will do today is say no to Something that doesn't take you towards your goals. There is no downside.
Stay cool.
Marcus Smith, April 2nd, 2018.
A 28yr old lad just finishing his sports science degree read this, took a screenshot, saved it in his favorites, and then got to work on saying no until he ended up with what he wanted.
This lad was me; the picture is still in my phone's favorites folder, and I refer to it often.
Something about this sentence hit me square in the face, it suddenly made so much sense, and once I had read it, everything started falling into place. I moved out of a place I didn't want to live, said no to a managing role I didn't want to do, and most importantly, said no to all the excuses I had in my head to not move back to Dubai to begin working for an endurance team that wasn't established yet.
Saying no can be hard. You may feel by saying no, you are letting people down, missing out on things, or being negative. This can be true but don't forget the 2nd half of the sentence... 'Something that doesn't take you toward your goals.
Goals should challenge us, improve us, and push us to be the best person we can be. If saying no means you are working towards that, then it may be the most positive thing you can do.
What can you say no to, which will bring you one step further to your goal? It shouldn't be easy...
One-Hour Workout: Revving Your Swim Engine
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