Who can change your life?

Who can help you change your life for the better? Whether it be with little small changes in what you eat and do daily, or big changes like the path your career or life takes.

What’s the answer? The key to a happy life? How can we be the best we can be? And where can we get motivation from?

The answer is YOU. You are the best person to change your life for the better. You make the choices in life and you can direct your life anyway you want to. You’re the best person to motivate yourself, you just need to get there.

If you have purpose, or a reason to change and become a better version of you, you can do it.

– You decide your dreams.

– Then you learn, band make the things that are important to make a change, your priority.

– Then learn and take action to make changes to achieve your dreams.

What you don’t know, you can learn.

– Don’t know how to run, or think you couldn’t run? Find out how, do a couch to 5k plan, invest some time in yourself.

– Don’t know how to lose weight? Find out what works for you, is it more activity and better eating? Walking and 5:2? Swimming or being active every day? Drinking more water? What small changes can you make to get you closer to your goals.

– Want to get a new job? Find out everything about the job, and apply for it. Or go back even further and get the experience you need to do the job. Speak to those who know the job, or know how to get into the job. (Find out how to) write a great CV and put all of your relevant experience in it.

– not getting enough sleep?
Get a good sleep routine, turn off or charge devices at a certain time. Charge them downstairs, have a good decent bedtime, where if you’re in bed after it – it’s PUMPKIN time (i.e. You’ll turn into a pumpkin lol!)

Read books, ask people in the know, go online, learn what you can do to make changes. I’ll add some titles at the end later.

Focus on one thing to change or improve at a time, and let it settle into becoming a habit before changing another thing.

Get people around you who can help you. (And get rid of the things or people that are in your way.)

Who can support you on your journey?
– your partner, your family, your friends.
– people in the know, coaches, personal trainers,
– people in the industry or job you’re trying to get into.

Who are in your way? Let them go or ask them for help.
– people who say you’re not good enough or
– people who knock you down or don’t think you can do it or
– people who sabotage your efforts. Let them know why it’s important to you, and why it’s important you make the changes. Ask them to help you and be there for you.
– or if they’re really in your way, let them go.

Get inspiration and idea from others

Meet and talk with people who have done what you’re trying to do.
Ask them how they did it, what they learned, what they’d advise.

– if it’s a job, try to meet the hiring manager, or someone who knows the job or the hiring manager. Be professional and ask good questions.

– if it’s changes in your life like losing weight, ask others who have done it, or ask people in work to support you (and not offer you chocolate when you might want it).

Make changes to improve your life
Bit by bit, make small changes to improve so that you can get closer to your goal.
Keep your goal in mind, and be positive about the changes you make and why you’re making them.

If you’re eating salad to help you to lose weight, make it tasty, but also think of it as nutritious and a way for you to get to your goal (don’t think of it as rabbit food).

Balance all of the change and maybe additional things you might be doing with the rest of your life. Get enough sleep and look after yourself, get help from others to look after you.

You are the person who can change
You are the person who is in control of your own life and your own destiny. You can shape it and make it exactly how you want it to be. It might take a bit of effort and time, but small changes, bit by bit, can lead to lots of change.

I can coach you if you need help with it ( lorn ) … or why not start today?

– Find out what areas you’d like to improve:
Take my super human test https://lornpearsontrains.co.uk/my-ideas/the-super-human-club/
– Write down who or what you what to become the best you can be.
– Find out how to get there and the changes you’ll need to make.
– Make the changes and become the best you can be.

New life? New job? New body?
You can do it. 🙂
What are you waiting for?!

Book titles will be added soon:

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100 miles a month (and graphs!)

I like graphs.

It might be sad to admit, but I do. I like how my running makes graphs in Garmin, and other apps.

Look at this graph from my friend Grant from Wick who ran 10k a day for a month in September last year – he did it for charity and did great to keep at it and achieve it. (Not sure what happened towards the end with the blip!)

Then look at this graph, heart rate vs hills. Ouch. It looks like 3 hills, 4 times each. 🙂

Now look at this graph… my annual running miles by month.

… all over the place… based on increased training around marathon time in April and October. Then reduced training due to injury / required rest.

Then the correlating weight graph showing +weight with less running and -weight with more running. Up down up down up down. (And down 8-9lbs since December since running more, yahoo!)

Now, I’m on a roll with my 100 miles a month target. It’s really motivating me to get out running 3-5 times a week. I managed 100 miles in January and February, and now I’m on target for 100 miles in March.

With 7 days to go, I have 22.5 miles to go, which should be fine. 4 runs should do it.

Sat: Rest
Sun: 8M
Mon: 5M
Tue: 4.5M
Wed: Rest
Thu: 5M
Fri: Rest

Even though I’ve had two colds between February and now, I’m resting, getting my health back and getting out running.

Now I just need to see if I want to do this all year, to see if I can get a level graph (100 miles a month) for the full year. :-/ We will see!

Do you have any goals this year that are motivating you? Maybe knee that aren’t events?

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Loch Katrine 10k!

On Sunday I ran at my first event of the year – the Loch Katrine 10k. A very well organised, simple and friendly little event, which has a 10k, half marathon and marathon route, out along Loch Katrine and back.

We got there early, maybe just before 8 and went and registered. We sat in the cafe for a bit, me trying to wake up after a week of not getting great sleep for one reason or another. I saw a few people I knew, then we went to go sit in the car and have some breakfast / keep warm.

Fit Girl got number 270 and I got 350. (Asda and Jasper came along for the ride, but stated in the car).

We’d parked next to Marc and Zander who I’ve met at other events. Marc was doing the half and Zander the marathon. I had a really strange sense of calm, knowing that I was ‘only doing the 10k’, whereas on other race days if I’d have been doing a half or full marathon, I know there would have been butterflies going around.

It was nice knowing that I only had at most an hour of running ahead of me, and it was great seeing all of the other runners getting ready for the other events. It was an enormous sense of relief in fact. The marathon kicked off at 9am, so just before 9 we went out to cheer them on.

I saw my friend Janice, and she was giving lots of hugs out. And I also saw a few other faces I knew. I took the opportunity early to introduce myself to race director Audrey Macintosh, and I said I heard that it would be a brilliant event (and it was).

We were at the back and Fit Girl noticed someone from the pack looking at us… Libby (who I didn’t know) then came up to me and said she loved my blog, and asked me if I had my cape on. I asked her name and we got chatting briefly, she was doing the marathon I think.

Libby if you’re reading this drop me a line, it’d be good to catch up lorn@lornpearsontrains.co.uk

Anyway, I said I didn’t need my cape for a 10k… and wished her good luck. (Little did I know later on, I’d definitely need my cape!)

I have to admit I had a little tear in my eye after that. It’s so nice when people you don’t know come up to you and tell you that your writing or blog has helped them. Or they know about my cape theory and I haven’t told them directly.

I also saw Ian and Sandra, a glimpse of the speedy Gerry Craig, and Pauline from when I used to play basketball at Tollcross years ago.

Sandra was at the end of a 75 mile week and was to come in as 2nd lady in the half with a time just a smidgen off her pb, on a very hilly course. Amazing running.

The weather was ok, sunshine and showers, showers before we started which seemed to clear up as we were running. I had been looking out for rainbows all day, but none seemed to appear.

Now, Loch Katrine was my first event of the year, and the only one I’m signed up for far. I’ve got back into my running after Oct-Dec with reduced mileage, and I’m doing 100 miles running comfortably. I really should look at doing more events, as they’re good fun.

I’ve been doing long runs up to half marathon distance, but not much speedwork. If you know me you know that I prefer to take things easy… and only tend to do fast or hard runs when it really strikes me, maybe once a fortnight.

A few weeks prior I’d run a kind of fast 10k and did it in about 52 minutes, so before race day, I decided I would just take it easy, and run with Fit Girl, enjoy the run with her.

(Here’s a pic of me getting my photo taken by Marc, me with Zander ahead of him doing the marathon)

I’d started a cold on the Friday before, and I’d already thought it would be best to take it easy and just run with Fit Girl and have a good time, but something in me flipped just before the start, and I decided I’d go all out for once.

I know it’s not clever to push things when you have a cold, but then the closer the race came, the more I thought, maybe I could. It was a small field, my first event of the year…. eeeek.

I blame Janice… it was raining quite heavily at the start so we were huddling together in the entrance to the cafe building. As the briefing went on, we waited and waited until the half marathoners went off, then we waited a bit more. Then I went down with Fit Girl and we squeezed our way to the start line.

Then just at 10:03 as Audrey told us all to go, Janice, who had waited behind sheltering for a bit longer than we had, zoooomed past us and made fun of the fact that she was ahead of me in the start line pictures. That did it…

I was meant to be running with Fit Girl (and I’ll never run this down) but I asked if I could just go it alone, she agreed, so I went. I simply ran and got my heart rate up to about 165, and tried to keep it there.

It was very undulating, and I eased off on the up hills, trying to remember where they were for the way back (out and back, so they’d be downhills). I tried to let go going down the hills, and I split the run down into 3×2 mil sections, with a wee boost at the half way turning point.

I don’t run races often, but because this was such a small event, there were only 100 runners, and I’d started at the front – I realised I had a chance of being up the front somewhere in terms of finishing places.

Men don’t count in my world ( 😉 ) I mean in races, so at the turning point I counted the women who were ahead of me. I was pleased to see a female Carnegie harrier up front, beating a young guy who was in 2nd, then another female Carnegie harrier in 3rd at half way.

I counted 7 women in front of me, so I was about 8th if I’d counted correctly. And when Fit Girl passed me, she said I was 22nd (again men don’t count so I was just thinking I was 8th lady). By the end I’d managed to overtake one woman (in the pic below), and I finished in 7th, with a time of 48:19.

I don’t tend to race events and about 0.3 miles before the end the guy in the picture above overtook me… I decided I still had some left on me and overtook him back, but he got me before the line. But bearing in mind that men don’t count (in races) that was fine.

Look at the fun I’m having and the grimace on his face. 😉 I think I nailed it, pushing it and getting really steady and even splits.

Half way through I was thinking, I can do this, I can really do this, pushing myself to keep going fast and hard, using my heart rate to tell me I’m doing my best. And my cape was most definitely on by that point. Lol.

I managed a negative split, just, and all in all I had a good run. It was tough at points, and I needed about an hour to come down after it, but it was good. Fit Girl came in not far behind me in about 52 mins, 14th lady.

We got warm, and had done good and drink then hung around at the end for a bit to see Janice and Sandra come in. It was great to see so many people I knew.

I remembered how disorientating it can be finishing after you’ve pushed it so long so I made sure Sandra had water and she had a wee sit down too. It was a really great and simple event. Well supported with plenty marshalls (thank you marshalls!) and a great location. 

The only change I might have made was to have the water and goodie bags closer to the finish, so it’s obvious where they are for disorientated runners, but they weren’t all that far away really (they were only about 10m away, in shelter). And it was probably better to have the goodie bags in our if the rain in shelter anyway! 

Anyway, the event raises money for Alzheimer’s, so I decided after it that I would donate to Audrey’s page, https://www.justgiving.com/fundraising/Audrey-McIntosh1 . She’s raised over £21,000 which is just amazing.

And the event was great. I’m not sure if I’ll do the half and marathon in the next 2 years, to earn the triple crown, we’ll see.

I got home and was sent these two rainbows from Aberdeen (where I studied) and Wick (where I grew up) so no rainbows on my run, but plenty elsewhere.

Hopefully a sign of good things to come. 🙂

After the run, we drove home and had a long nap to recover (even though it was a nice day, I needed a sleep!)

A good wee day which most definitely makes me want to enter more events. Which ones will I do? (Under 20 miles).

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Activity vs Weight

I’ve read the book Diet Cults by Matt Fitzgerald and a part of it stuck out to me… namely …

3 things that people who lost weight and kept it off had in common (in a study done in America):

1. Eating similar things all the time (ie same meals weekly or daily).

2. Weighing in regularly (weekly) – measuring it to help them manage it.

3. Being active regularly.

I do all of that, as well as trying not to over eat when I have rest days, but fuelling up on days where I exercise / run = Burn the calories off so I can eat (and not be on a diet or be restricted).

Here’s my weight graph for the last year…kind of steady until about September… then 3 marathons in 18 months hurt my feet, so I took some time off running.

I really reduced my running in October to December, and the link weight line went up.

A lot less calories burned and probably the same amount consumed = weight goes up.

This time last year my weight and body composition was:

17 Mar 16 – 131.2lbs 14.5% body fat
19lbs body fat / 112.2lbs

Then in 9 months later after the reduced activity above, +8lbs in weight.

6 Dec 16 – 139.6lbs 15.8% body fat
22lbs body fat / 117.6lbs lean body mass

Then 100 miles running in January and February, no gym and a bit of a better focus on not over eating… and then boom:

17 Mar 17 – 131.2lbs 14.4% body fat
18.9lbs body fat / 112.3lbs

In 10 weeks since the start of the year – a loss, of 8.4lbs of Weight, made up of 3.1lbs body fat and 5.3lbs lean body mass.

I’m pleased with that, although I could do with not losing so much lbm. I’ll start back at the gym / working out after this 10k on Sunday.

What have I done to drop the weight?

1. Set a goal to run 100 miles a month (meaning I’m running more than I was).

2. Being more mindful about what I’m eating, and not eating out of habit or greed.
3. Eating similar foods weekly and eating less on rest days, more on exercise days.

4. Weighed in regularly (about once a week). (I tend to recommended using body fat % as a good way to see your body composition change when you’re trying to lose weight.

I’ll leave you with this:

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Wk9 into Wk10

6 miles running this morning in tropical 10’C 🌴 ☀️ conditions! Shorts on for the first time in a while up here (London last week didn’t count). Avg HR 148, nice and steady.

Last week I did alternate days running, which was good:

Mon: 9M
Tue: Rest
Wed: 7.7M
Thu: Rest (and hardly any steps as I drive to work)
Fri: 6.2M
Sat: Rest
Sun: 6M easy

A nice run along the Clyde to Glasgow Green where we saw some police horses getting ready for some possible action later on. ⚽️ 🥅 then back along into Festival Park 🌲 🌳🌱🌿🌳 and home. (Had to do a wee bit around and around at my house to round it up to 6 miles.)

I’m around 38% of the way through the month, and I’ve done just over 43 miles so ahead of my 100 mile target 💯🎯 for once. 😬👍🏻

The plan next week is:

Mon: Rest / day off
Tue: 3M / bodyweight workout (late at work)
Wed: 9M coaching
Thu: AM 5M tempo / +5M walk
Fri: Rest
Sat: Rest
Sun: Loch Katrine 10k

Oh and I bought a little friend for my doorstep / garden:

I’d like you to name him, give me your ideas for a name on a comment. 🙂

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Ping! I’m awake!

Three nights this week, I’ve woken up at 2 or 3am, and PING, I’m awake.

It’s very annoying. I used to get wound up and upset about not being able to sleep, now I realise there’s no point, and I revert to some ‘strategies’ I’ve learned over the years to deal with it.

The last few nights it’s happened, I’ve got up and been up for an hour or two, trying to think of something different, take my kind off not sleeping or I write down the thoughts that are in my head (that might be keeping me awake). Things that are maybe gnawing at me, or things I need to do.

There’s no point in worrying about why it’s happening, or thinking, ‘oh my, I’ve only had 4 hours sleep.’ But I know that at the moment a big thing in my life is a little uncertain, and it’s been that that’s been gnawing away at the back of my mind. I’m confident it’ll all be rosy soon, but I know I’m unconsciously unsettled with it.

Anyway, I’ve written about insomnia before – Ping! 2:36am !! Waking up, wide awake and thinking, oh no, not this again!

Over the years, I’ve got to know what works for me, so here are my top strategies to help me get back to sleep:

1. Get up, go downstairs, keep warm (top / PJs on).

2. Write down any thoughts, get the out of your head and ‘park’ them for another time. Don’t be precious with them, just get rid of them.

3. Sometimes eat a sugary snack if I’m hungry, (snack sized mars bar ideal). I’ve read that you shouldn’t do this, but it seems to help me.

4. Drink water. Not sure why this helps, but it does.

5. Stay off electronic devices (before 8pm and when you get up). Or if you do use your phone (like I do to write stuff down, put the blue light remover setting on).

6. On that – stay off social media, if you must go online, read news websites or stories that take your mind off things.

7. Read a book…maybe.

8. Or even better, get my iPod, and get a good audiobook to listen to. (Either in the dark wrapped up warm, or back to bed.) I lie with one earphone in and try to REALLY concentrate on the words / story.

9. Try to exercise the next day if possible, and be careful to have good sleep hygiene and an early night if possible, the next night or 2.

10. Other options other than audiobooks are to count numbers backwards, and don’t worry about not being able to sleep. Try to relax or try meditation / clenching muscles through your body.

When I listen to an audiobook after doing a brain dump… before I know it I’ve nodded off, and wake up, sometimes feeling a little groggy, but the audiobook really works. (Although I have made the mistake of listening to a strange audiobook, then having really strange dreams about the subject, so watch that!).

Here are my top 3 audiobooks which help me get to sleep:

Night School by Richard Wiseman
– The theory behind why getting enough sleep is so important. And how not getting enough sleep can affect your health, along with other research, stories and information.

Lucid Living by Timothy Freke
It takes you into another reality and makes you think a little differently, and live for the moment. It’s only 45 minutes long, so if yo don’t put it in loop it usually ends when you’re asleep. Quite an alternative little book, and good to make you concentrate on a different concept to take your mind off everything else. (It’s read in quite a soothing voice too).

Winnie the Pooh stories
Takes your mind off what you’re thinking about and injects a bit of fun in your life. True bedtime stories with a laugh.

Right, I’d better get back to bed!! I was only up for about an hour and a half! 😉

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100 miles for February

I made it! Even with about week off running with a cold at the start of the month, I managed to get to 100 miles for February. 🙂

A bit of packing it in towards the end again, by if I run 100 miles or more in march it should be easier as there are 3 more days and I’ll hopefully not be off running with a cold.

The cold last month might have had something to do with running a lot towards the end of the month, so I’ll keep an eye on that and try not to get run down again.

This mornings little run kicked off just after 630am as the sun was coming up. It was about -2’C but other than that it was nice. I was wrapped up warm and up for my short run.

I don’t tend to run less than 3 miles when I got out, with 5 miles being one of my more regular distances to run. It was quite nice to just do just over 20 minutes, but I was maybe just warming up by the time I got back.

Oh and I cracked open my new running trainers too – shiney pink mizuno wave inspires. I like them a lot. Out with the old…

My avg hr was 147, nice and steady, max 155. A nice wee recovery run to finish off my month. Today I have some walking into town, then tomorrow a hills coaching session. Thursday rest / Edinburgh day, Friday 5k.

Running 100 miles a month certainly has motivated me when I maybe wouldn’t have normally run that distance, or as much. Or I’d have found excuses to not run, so it’s working well.

Here we go anyway, 2 months at 100 miles – let’s see what the rest of the year brings.

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