It's getting near that time, so let's get to work on getting it started, finding a new year's resolution. Most of the time these are talked about for a few weeks, then forgotten about the other months of the year. 

Here are some resolutions I would recommend for you, if you want to improve your performances in training and racing... 

• Set a race goal, which can be measured. Put it somewhere it can be read by you every day, like a note on your mirror or desk.

• Quit sabotaging yourself with negative talk. Next time you find yourself talking negatively about yourself, give yourself a compliment to match it.

• Focus on what you can control, and quit giving control to things which don't matter, and can't stop you.

• Before

  every race or hard workout, when you are unsure of how you will do, tell yourself 10 times out loud, "I can do this, and I will do it well!"

• Don't just workout, have a goal for each workout you do! Make technical skills a key part of each session, whether hard or easy.

• Commit to a better diet, and I mean REALLY COMMIT.

• Set a goal weight/body-composition.

• Make your easy days easier!

• Make your hard days harder!

• Recognize the power of choice. Choose to do better. Choose to compete harder. Choose to commit to your goals.

• Get to your races 30 mins earlier than you usually do.

• Warm-up more than you have been for workouts and races.

• Start a training log, and record how your training is going.

• Find a way to give back to the sport.

• Do one workout or event a month, which is all about fun. Can be something random that you create, like hiking a mountain, stand-up paddling, something different than what you normally do.

• Workout first thing in the morning.

• Go for night runs. 

These are just some ideas, but I think this list will help you define some that work for you in 2011.

Coach Vance

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