10 Essential Training Rules

Adapted from "10 Essential Rules for Slowing Down and Enjoying Life More" at Zen Habits.

1. Do Less - this may seem counterproductive, but actually means to train with intelligence and purpose. Know why you are doing a particular workout and don't do more than necessary to reach a goal.
2. Be Present - Stay focused on the task at hand. Especially if you are doing more than one sport (triathlon) and hence working out more than one time per day it is easy to look ahead and wonder how everything will get accomplished. Concentrate on what you are doing RIGHT now.
3. Disconnect - from the "real" world. You are running or biking and really don't have to answer that text that is coming in, it can wait. Think of the "old" days (you know-pre 1999) when everyone didn't have a cell phone, blackberry or Android. It is possible to live, at least for an hour or two, without an electronic device on your hip.
4. Focus on People - Training with another person? Listen to what they are talking about. At home with family and friends, forget about the training and connect with those you love and who care about you.
5. Appreciate Nature - Get off the roads, run trails, bike the canal path. Hiking in the woods? Then why are you on the cell phone darnit! Put the thing away and enjoy where you are.
6. Eat Slower - You will feel fuller on less food and actually enjoy the tastes more.
7. Run Slower - sometimes. It is okay and actually good training practice to run, bike or swim much slower than your normal pace. The human body and mind needs recovery time, especially as it ages.
8. Find Pleasure in Training - Appreciate the fact you are physically able to do this activity and usually enjoy it. Running/biking/swimming are for life, not a one or two year "bucket list" item. There may be fluctuations in how much activity or what physical activity you are involved in, but know you can always come back to a higher level and it is important to keep doing it.
9. Single-Task - This goes along with being present (#2). Riding a bike down the road at 18mph requires thought about the surroundings, cadence, breathing, traffic, following directions, NOT about work or life stressors.
10. Breathe - At work or play, take a moment and breathe deeply. In through your nose, hold it 5-10 seconds, out through your mouth. Just breathe. Do it again. Focus on the air coming in and out of the lungs.