Several weeks ago I ran into someone who mentioned that my blog and advice on the Grouse Grind have been quieter this summer. So, here I am today to tell of how I broke the magical forty minute barrier on the Grouse Grind (2.9 km, 2,800 ft elevation) and how these lessons apply to business. 38:59 minutes in the 30-39 age group within the top 12% of all who use the Grind Timer. First, if you think grinding away by completing many climbs will get you results, it won’t. If you think ” if only I work harder, I will achieve my business results, ” you might, but probably only mediocre and not excellence.
To break barriers it is necessary to have unwavering commitment to building excellence working diligently and smartly. Working smartly means consistently evaluating your current environment and what you have achieved so that you can adjust your strategy as need. You also need to firmly belief that you will and know how to achieve your goals.
Over the last several weeks I have always known that I would break the 40 min barrier; there were several times when I came close. Each climb there was a plan, some days it was to push my limits, usually Fridays while other days it was to finish faster than my average of 43:30 min. On Wednesday I had a guy trying to keep up with from about the ½ way mark, there were several times when he went of course to try to pass me, however by following the path I was able to keep ahead of him. My goal for the Wednesday climb was to keep a steady pace, so when he finally did pass me just after the last staircase I didn’t flinch, I kept to my game plan.
I am committed to finishing my 100th all –time Grouse Grind at the BMO Grouse Mountain Run in October, so no matter what is happening I am determined to three climbs per week. On the other days I am in the gym completing several power lifts or plyometrics for the legs and strength lifts for the upper-body. Plyometrics and power-lifts fatigue the central nervous system (CNS) and designed to develop quickness on the trail. The power-lifts are 3-6 reps with as much force and quickness I can generate (all with excellent technique). They might feel and look slow, but because they recruit the central nervous system, I recover fairly quickly the next day without too much muscle soreness. Upper-body strength helps me climb up and over the rocky sections, especially that last bit at the top, just before the timer.
Execution follows preparation and planning. Each climb I learned a little bit more about how to my Grind barrier. I broke my each quarter into timed sections, so that I knew that when I achieve all four lap-times and few markers in between I would be beeping in at less than 40 minutes. Last night I set the intent – “Friday, I will finish under 40 minutes!” I prepared by making sure that I completed all my fascial stretches and self-myofascial releases so that my hips, legs, back and spine were aligned and feeling easy to move. I also made sure that I hydrated well with an electrolyte drink (Nuun tablets) the night before. Just before bed I checked to see that my heart monitor watch was fully charged. Yes!
An entrepreneurs need to be engaged in what they are doing. Recently I have been very excited about what is happening at Lifemoves and what is in our future. I woke up this morning very excited. To achieve excellence athletes need to find the right level of what is called arousal, too much or too little is detrimental. I had been experimenting with different gels and discovered for cost and what my body felt was right – Hammer nutrition’s are appropriate. A Cliff bar 3 hours before, 500ml of Nuun-water up to 30 min and one Hammer Espresso Gel 30 min, with 50 mg caffeine was my energy preparation.
When I arrived at the mountain, I changed, put on my heart rate monitor and made sure that my shoes were fitting snugly around my feet, but also double knotted. There is nothing worse than sliding around in your shoes during a trail run or having to break your momentum to tie up a shoe! After dropping my bag off at the back-check I headed out into the sunshine ready start my mission. A proper warm-up is essential before the Grind, because of how steep the new beginning is. The point is to raise your body temperature, stimulate your sympathetic nervous system, get more elasticity out of the fascia, elevate your heart rate to its level during the climb and mentally prepare you for the task.
After a setting my watch to 9:45 min intervals, for the quarters and a 5 minute run around the parking-lot that included heel kicks, hops, cariocas, knee-hops and tuck jumps it was time to get going. I always time myself from the start to the big warning sign. My arrival time usually tells me how I am feeling and what my likely time will be; 2:17 min, a new record. “Ok, today is the day!” I said with a big grin on my face. Keeping my focus on keeping a steady pace while periodically speeding up places where the terrain allowed I found myself at the first quarter (the painted signs) in just under 8:30 min. “Wow, another PB!”
While everyone has their own pace it is difficult sometimes not to get caught up behind someone and slow down. What you are trying to be innovative and build an excellent business sometimes you get stuck in rut behind companies doing the same as you, just OK. This was the same as the Grind, I had to keep passing people. Yet, I was having so much fun that in a slightly exasperated way I always asked them how they were doing and encouraged them to keep it up. You can still be friendly while leading the way.
Finishing the second quarter in 9:43 min was amazing. My next unofficial target is the left hand turn, just after some stairs, up some rocks and near the waterfall. To be on track I had to be there in less than 27 min. I looked at my watch which read about 26:30 min. Yes, my mind did wander to different places including work and family, however my mantra that I kept repeating was “nothing but here and now matters, keep your mind, body and legs focused on the task at hand.”
The third quarter came flying by in 9:43 min, another quarter personal best for the season. At this time I knew I was on track, but was also wary that I had at least another 11 minutes to go. There was a temptation to push myself even further, however I learned during Seek the Peak that by pushing hard when I was fatigued meant a calf-cramp, which surely would slow me down even further.
“Stick to the plan, stick the plan. Keep a steady pace. Time will take care of itself. Concern yourself with what you are doing, not how you will finish,” I repeated to myself.
Bound up the last staircase, I could feel that I was going to be under 40 minutes. However, I resisted temptation to look at my watch until the very end. I avoided the fondly remembered rock sticking out of the gravel that I so graciously tripped over a few weeks ago. Huffing and puffing I had the final timer in my sights! Beep! “What is your time?” an older gentleman asked me.
I told him as humbly as I could that I think it was under forty minutes. He replied explaining that he was now finishing in less than two hours. We all go at our pace, be proud of what you accomplished,” was my response. While still catching my breath, I walked up the stairs to the chalet to look at the timer screen. To my delightful surprise – 38:59!
This set me grinning internally and externally for the rest of the day. Each quarter was a season personal best. Remember the sum of the parts equals the whole.
What I do in business and sport is collect and analyze data. Take a look the information collected using the Garmin Forerunner 305, including heart rates, intervals, pace and GPS – click here
More info on the Grouse Grind