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Your Key to Unlocking Endurance Greatness
The secret to achieving your goals
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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