Corinne Ellison

Since my last post after the Brighton half marathon, my world has been a whirlwind of excitement! Running, coaching, business, travelling the country and seeing family. I set myself a target last month of spending an hour a day on self development. What a revelation that has been! In the midst of work related tasks (which for me includes my business role, coaching clients, and running  (a must do before the marathon), I aimed to spend 60 minutes a day reading, writing, listening or studying. In this time, I have covered and revisited 2 amazing books – Stephen Covey’s ’7 habits of highly effective people’ and Brian Tracy ‘Eat that frog’.

What I have learnt in the last 3 weeks:

The importance of listening to others. Through my coaching, I am developing listening skills, picking up on verbal and non verbal language. Covey suggests you must ‘seek first to understand and then be understood’. Last week, I spend a week with my family which meant staying in 3 different parts of the UK, 2 family meals and lots of travelling! I used this time to really listen to each family members conversations and let them open up. An enjoyable experience!

I have also learnt (or remembered) the difficulty and subsequent rewards of marathon training. For the last 3 weeks, I have been running 5 times a week and have increased my long runs (15, 17 and 19.5 miles). This week is my biggest mileage week. Through determination to achieve my target time, I have continued to progress and noticed a real improvement in my running. As I feel this will be my final marathon (apart from the one at the end of Ironman!), I wanted to take stock of what I have learnt training for 4 marathons.

• Pushing boundaries. With each hill, sprint or group interval session, I felt stronger and more in control. The speeds I can now achieve were completely unthinkable several months ago.
• Discipline. Training in the UK, over winter is not an easy task. Fitting in 5 runs a week around a 70-80 hour working week is also challenging but I have enjoyed the experience. Early morning runs, late night runs, snow, wind and rain all make for a disciplined athlete.
• Commitment. Similar to the above but more specifically about sticking to the task. When the going gets tough, injuries or extreme tiredness occurs, commitment is required to keep you going.
• Accepting and seeing through a challenge. Commitment is the first step, the second step is action. Seeing through your actions is vital to ensure you succeed.

With my coaching clients and myself on past blog posts, I have set monthly targets. My favourite one was aiming for 6 miles in 60 minutes – a specific and quantifiable aim which was satisifying to achieve!

My summer triathlon races are looming, with the first event being on 1st May. For that reason, between now and the London marathon (17th April), I aim to:

1. Swim once a week (quality session) and get back to the tri club sessions by the beginning of April
2. Cycle twice a week (one on turbo and another longer ride) building up to 25 miles by 17th April.
3. Gym once a week to work on core, legs and strengthen the glutes!

This is all achievable if I continue to push the boundaries, commit, dedicate and ‘eat that frog’ first thing every morning (read the book and you’ll see what I’m talking about!).

So, after much training, heartache and frustration, the day finally arrived for me to race again. The Brighton half marathon was my first ever race when I was very new to running back in 2007. It seemed a fitting race to aim for this year, given that I had to cancel my place last year.

I felt my training had really come on in the last few weeks when I had commited to regular runs, upped my long run mileage and had been back to my triathlon club runs once a week. If I wasn’t ready for the half marathon now, I never would be. On a recent study day, I was coached by a fellow coach who is also a runner / triathlete. He made me think about my nerves about racing, address my limiting beliefs about achieving my target goal and put together a strategy for the big day. This involved visualising the finish line, taking my iPod with me, running with a friend to pace me, amongst other things.

The day before the race, I spent the day in Brighton with friends, trying very hard not to get nervous. Butterflies were flying everywhere in my stomach and I just couldn’t relax. After an lovely pasta meal, we headed back to our hotel for an early night. I struggled to get to sleep and when I did, I dreamt I died and was floating round as a ghost! Disturbing!

All went to plan in the morning, with a good breakfast and arrival at the start line in time. My focus was on maintaining a steady pace – 9 minute miles for the entire course. I was determined to say the least.

Once the gun went off, I held back slightly, not being tempted to lurch forward with the crowd of eager runners. Running with my friends, we soon found our pace and I felt surprisingly comfortable at 8:50 min/miles. Around the course, I had several moments where I battled with tiredness but I soon shook these off when friends waved at me in the crowd. Knowing the course and area helped me and I reminsced about running in Brighton whilst training for my first London marathon. I felt overwhelmed at how much things have changed in the last 4 years.

At 12.5 miles, fatigue really kicked in. The first doubts about not finishing strongly came over me. My friend pep talked me to the max and I somehow continued my pace…all the way to a 1:57:04 finish. I couldn’t have been more pleased! It was the most incredible feeling to have achieved my goal, having never experienced this before. Whilst I had completed a marathon and felt ok, I had never achieved a time I was proud of. Until now!

A day later, I am still glowing and get little bursts of happiness when I think of what I’ve done. 8 months after heart surgery, I am feeling stronger than ever. I just can’t wait for the London marathon and an exciting summer of triathlons. I am now the proud owner of my ellasport outfit and can’t wait to try them out – photos coming soon!

Bring it on!!!

Brighton half marathon

Brighton half marathon

Brighton half marathon

Supposedly 3 weeks into marathon training, today was my first ‘long run’ of the year. After a slow but successful 7 mile run last Sunday with no gliches, I felt up to the challenge of a 9 miler today. After working until 4am last night, I expected to wake up groggy and not all motivated. But, ping! my eyes were open at 11am and I was raring to get out. Having run round Bournemouth and Poole a LOT in the past, I didn’t bother to plan a specific route but took  my Garmin. I also made the effort to strap up the heart rate monitor, despite having problems with it rubbing on my scar in the past.

I set off at a steady pace, with the aim of maintaining 10:00 – 10:30 min/miles. As a glanced down at the Garmin, I kept slipping back to 9:30! Pre heart op, this just did not happen. I am almost in disbelief. As I ran down the beach at Bournemouth, I was feeling great. I had my iPod on after several runs without music. My mood took a turn for the worse as I turned onto the seafront and faced a hideous headwind, blowing sand and rain everywhere! It was one of those stretches of a long run that tests you to the limits. For the next 4 miles, I looked down, dug deep and fought the elements whilst trying desperately to maintain my pace. Finally, at the end of the beach, I headed through Poole and back home. Again, the endorphins kicked in and I felt on top of the world. I finished in 91:00, an average of 10:07. So pleased.

With many more weeks of marathon training ahead of me, I am determined to keep my commitment and focus directed towards the sub 4 goal. Some might say this is ambitious after having a long stretch off after my operation but I believe if I am careful and sensible, I will reach my goal. As I have been reading about recently, it is mental strength that often leads you through difficult times. In an endurance race, whether triathlon, marathon or anything else, your passion for succeeding will carry you to the finish line. My tactic of focusing on how fortunate I am to be out running when others can’t, is the ultimate kick up the bum when you physically start to tire. Try it! Sometimes, guilt is good!

I celebrated my small success with a delicious cinnamon and raisin bagel plus a banana milkshake. Next week I have a photo shoot for a piece about me running the Brighton half marathon – my first race since my heart surgery. I am also getting some shots of my scar as I feel it is important to share my experience with others (male and female) who might be going through something similar. Pictures coming soon!

Happy Sunday

Today is my 6 month anniversary since my heart surgery. Amongst the Christmas preparations, I have taken time to consider what has happened in the last year and what I would like to achieve in the next few months.

The challenges of 2011, starting with the London marathon and ending with a half Ironman distance race in September (Vitruvian) give me targets to aim for and the motivation to get out and exercise on ‘off’ days.  Heart surgery has taken away a little of my faith in my body as I am afraid to push boundaries to the extent I was before. However, I have so much more determination than I did pre-surgery as I feel I have something to prove to myself – that I can achieve the times and distances I believe I can do. The realisation of what I have physically overcome this year plays on my mind.

Striking a balance between commitment to work, financial income and business development as opposed to fitness training will be a challenge, but one I welcome. I am a firm believer in the fact that more you do, the more you are capable of. This month has been the busiest ever with events so my December fitness goals fell behind. I am not beating myself up as I have continued to exercise whenever I could. January brings a time to organise and orchestrate the rest of the year and reflect on what I am grateful for. I have a list on my desk which I look at regularly, and this helps me focus.

A few words about my scar, 6 months on. Over the cold winter months, it hasn’t been an issue in terms of people starring. A few times, I have felt a twinge of envy seeing a woman with cleavage out! The support I have had online has been incredible, as well as my friends and family. My scar is my story and of both of these, I am very proud.

Merry Christmas everyone and an extremely healthy, active and prosperous 2011!

Two and a bit weeks since my last post, my excuse? Life, work, stress… all reasons that prevent us from taking action towards important goals. I guess I have felt overwhelmed with urgent tasks involved with my business which resulted in November being largely unsuccessful. Yes I have earnt money, run a few times, been to the gym, seen a friend, written an article…. Ok, maybe unsuccessful is an unfair assessment. Urgent tasks persuade us away from the difficult jobs, such as finding time to write blogs, speak to that person or work towards a short term goal.

My lack of a November goal has had a huge impact on my exercise. I have lacked motivation to get out running regularly. My knees have started complaining when I did go out and I am seeing a chiropractor to get the aches nipped in the bud.

Business is so busy, I am working at least 12 hours a day when in the office and around 16 hour days when out at events (3 times a week). I am now very behind in my ‘to do’ list!

All in all, I just can’t wait until Christmas when I can stop and take stock. A recent email from a correspondent in the US made me stop my complaining and consider all that has gone well recently. Thanksgiving in America sounds a great idea to me. In the UK, we love to moan about the weather, the economy, the recession and anything else that depresses us. The power of gratitude is overwhelming. Comparing my life to others less fortunate, less healthy, really helped me gain perspective on my perceived problems.

Already, I am finding excuses about committing to a December goal. I am tempted to fall into the common trap of delaying action, until next month ‘when things have settled down’ or ‘when I am more financially stable’. Learning from November, I refuse to go goal-less again.

My December goals will be:

To complete my first module of reading for my coaching course

To get to the gym for core / strength training at least once a week

Complete a turbo trainer session at least once a week

Change

Much is changing in my life at the moment, all of which is welcome!

• We have sold the largest of our businesses, which is a huge relief financially and frees up much needed time for new business
• The exciting start to a new business begins
• I have signed up to a diploma in personal coaching, a long term ambition of mine.
• I am in the process of making decisions about my working role, involvement with various businesses, and possibility of going back to nursing
• Sorting out of my home life is underway, e.g. putting pictures on walls, clothes in wardrobes! We have been in our apartment for 6 months and still haven’t done these things!
• Jobs on the ‘to do’ list are getting ticked off at long last
• My fitness seems to be improving, almost to the same level as before I started experience symptoms relating to my heart defect
• The reality of next races are becoming real. Having entered several races, time is ticking by and training plans are beginning to be considered. It’s been fun training with no strict schedule!
• I am almost back to ‘normal’ physically, no pain or lingering effects from the surgery.

Business is a huge part of my life and has been since my early twenties. My experience has spanned student lettings (age 21), property development (age 22), online childrens’ clothing retailer (age 23), nationwide chocolate fountain hire company (age 24-27) and photo booth hire business (current). Even as a teenager, I spent my spare time running a small Avon cosmetics business and worked endless shifts as a care assistant. At university, my work ethic continued and fitted in around partying, I worked all my weekends, days off and holidays. I have always had the belief that hard work pays off in the long run. As I have gained confidence with aspects of business such as online marketing and sales, I have set my sights on a career in something I am passionate about.

At university, my tutor and class leader was a certified coach and had trained in NLP. Her lessons incorporated aspects of coaching theory and this intrigued me. Throughout my nursing career and personal life, I have found people come to me for motivation. I enjoy seeing others succeed and would love to be a part of this process with personal coaching. Can’t wait to get started. I feel I am at a stage where I have enough life experience, business experience and increased confidence.

Goals

When you run a business, committing to personal goals is sometimes difficult but not impossible! I have found my social life has suffered from my busy lifestyle and I don’t see friends or family anywhere near as often as I like. The benefits of mini goals such as a monthly target make long term aims more achievable. Rewarding yourself for completion of a monthly goal is satisfying! My October goal of running 6 miles in 60 minutes was great for motivation on a cold, wet morning. I am yet to set a goal for November and whilst, I am continuing to train regularly, I have lacked the dedication to a particular target. A group of women and I weigh ourselves weekly (called Tweigh!) and I also record my body fat. Having someone to share this information with spurs me on, even if sometimes I am the only one to post my results!

I have proven to myself many times that I am good at sticking to a schedule or training plan. Similarly in business, ‘to do’ lists feature heavily! To achieve all I want to in the next 12 months, I must implement plans, lists and more plans!

Four weeks into my recovery and I seem to have slowed. Not being able to compare myself to others, I often find it hard to measure my progress. I have spent time on the internet, searching for others who have gone through open heart surgery to then return to exercise. There was so much to read! Endless stories of those who had conquered their dreams after heart surgery, transplant or even near death experiences. My thoughts soon drifted to longer term goals i.e. an Ironman and I have begun to plan my steps. Having something amazing to aim for is the ultimate motivation when feeling sorry for yourself.

My daily walks keep me active and although things aren’t moving as fast as I’d like, my body is teaching me the importance of patience. For huge achievements, there must be an element of sacrifice, pain and determination. The process itself must offer some enjoyment and at regular intervals you should take stock of what you have achieved. Every month, I write a journal which details my successes in my personal life, in business and in my yearly aims. I also review my targets set the previous month and highlight any ongoing or new areas for improvement. When meticulously going over all your monthly actions, you will realise what can be achieved.

The London Marathon is an epic, annual event in UK running. This year, 37,000 runners took part and battled through the 26.2 distance in warm temperatures. Amongst them was my friend. At age 63 and with no previous experience, Ann completed the distance in a great time.

Despite trying to give me some credit for encouragement and helping during the arduous 6 months of training, a marathon is a personal journey that only you can achieve. Physical pain, mental challenges and emotional obstacles are all part of a long distance race.

Marathons can be compared to many elements of life. These include childbirth, moving house, marriage and a metaphor for life in general. Even if you aren’t a runner (or wannabe runner), marathons can teach you a lot about the key characteristics of the successful. Determination, motivation and commitment are essential to keep the body going through several hours of physical exertion. Similarly, these qualities are required for a person to achieve a goal in life.

Application of marathon principles to life makes you strong, gives you belief in yourself and makes you hungry for more. Much like running, a taste of success is inspiring and encourages further success.

Set yourself a target in life, a goal that feels almost overwhelming. Do you doubt yourself when you imagine yourself working towards this goal? Good. That’s how it is meant to feel. Humans achieve the most when they stretch themselves and are not in a ‘comfort zone’. Your goal doesn’t have to be a marathon (although great if it is!), but something that you have never achieved so far.

My fourth marathon could be my hardest yet. With a deferred entry for next year’s London Marathon, I am hoping to run my best time yet following my planned heart surgery later this summer.

Set yourself a marathon mission today. As it says on a banner towards the end of the marathon course, ‘You are only 3 miles from history’! You could be only 3 / 6/ 12 months from history.

With the joys of Spring all around and the whiff of Summer oh-s0-close, it’s easy to get carried away with thoughts of holidays, lazy days in the sun and wishing time away until your next day off.

This time of year is the best time to spring clean your life. Start with your mind. I wrote a list of goals for 2010 on the 1st January and every month, I revisit this list, re-evaluate and reconsider. My life style has changed dramatically in the last few months, and hence my goals for the year have altered.

If any obstacles present themselves through out the year, it’s not time to sling in the towel and give up the fight. It’s time to take action and kick start the fire you felt in January when setting new year resolutions with passion. The example in my life is my health, my heart problem and the impact that has had on my ability to work and exercise. Since the deterioration of my health, I have actively taken steps to make positive changes in my life. These have included: attending a personal coaching course, spending time with friends and family, moving to a more suitable property for our lifestyle and business, employing a new member of staff and finding new enthusiasm about getting better as quickly as possible.

To spring clean your life, sit down and analysis where you have come in the first 3 months of this year. Where you want to be in 3 months, 6 months and by the end of December? How will you take steps to reach these goals ( adding in positive actions)? What can you remove from your life that is hindering you in some way? This may be removing yourself from difficult family member, non-helpful friend, seeking helping to change a negative mindset about a certain aspect of your life e.g. work stress, exercise or a relationship problem. Indulge yourself with some counselling, coaching, yoga or find a partner to take up a new hobby. April is perfect for getting out and blowing away the cobwebs of the British winter.

Dust off your pride, clean out the cupboards within your mind and give your body a blast to set you up for a wonderful 2010!

The Keyboard of Positivity

Earlier today I made a flippant comment about how I wish I could press a button to ‘refresh’ people and make them rethink some negative comments. After this, I came up with a concept of using different ‘buttons’ on a keyboard to banish unwanted or negative thoughts.

Consider the following buttons found on the standard computer keyboard:

Refresh
Control key
Tab
Space bar
Backspace
Return
Caps lock
Escape

We can learn to associate each of these keyboard ‘buttons’ (amongst others) with certain activities that will help you implement positive thoughts.

Here are some examples:

Press ‘Refresh’ when work is getting on top of you –  associate this button with 10 minutes of yoga or an activity which relaxes your body whilst meditating your mind.

Press ‘Control’ to control feelings of hunger, shopping or nicotine cravings, by distraction therapy such as playing with a pet, writing a diary.

Feeling lazy? Not motivated to attend a planned exercise class, press ‘Tab‘ and spend 15 minutes  slowly counting to ten to regain your focus  or reason for wanting to keep fit.

Use ‘Space bar’ – take yourself physically away from a person that is irritating or upsetting you.

‘Backspace’ – apologise for something you said or did that you didn’t mean. Avoid angering or upsetting others, by taking back an action or hurtful words.

Unable to gain perspective on a current problem or are you overrun with negative emotions? ‘Return’ – return to a happy memory, with a person you love, a holiday destination,  a happy time in your life. Remember to lock these memories as they happen. Positive thoughts are much stronger than negative. ones

Having a disagreement with someone? Press ‘Caps lock’ to stand up for yourself and your beliefs. If anyone attempts to bring you down, stand true to yourself and protect yourself against unconstructive criticism.

‘Escape’ – if all the above fails, ave a back-up plan to remove yourself from your current situation. Have a weekend away planned, a spa day, massage, gym session with a friend – anything that helps you escape an overwhelming situation. Come back to the situation relaxed and rested, with a new focus.

Regular pratice of a variety of coping techniques can build up your confidence to cope with whatever difficult situations life throws at you. Every technique takes time to learn. Compare the above ‘buttons’ with learning and then perfecting a swimming stroke.  At first, you may believe the stroke is impossible to master. You learn the basics and, with practice, your technique slowly improves. Practice everyday and you can become a master, having the ability to call on coping strategies in any situation.

Without realising it, this is something I have been practising over the last few months. I can honestly say I have never felt so positive, despite many recent setbacks. Try it!