There are lots of recent examples of slow and steady. When the Chicago Cubs beat the powerful but streaky Pirates in the National League Wild Card Game 4-0 on October 7, it showed the value of that "five-year rebuilding program" that Cubs team president Theo Epstein undertook in 2011 -- which kept the Cubs in last place for the first three years. And on November 1, 50,000-plus runners started in the New York City Marathon, having put in countless bouts of long, slow, steady miles. Elite runner or first-timer, crossing that line is a victory in itself.
Being Steady Nurtures the Soul
We all know the story of the tortoise and the hare. When Mark was racing competitively in triathlons, he often found that the steadiest athletes -- the "tortoises" -- had the best performances. But for the first half of his own career, he was more like the hare, a "high and low" athlete with an early lead who flamed out, depleted of energy, as the race wore on. He noticed that the winners may be out of the picture in the first half of the race, but they creep into the standings near the end of the bicycling segment, and then pass everyone else with ease late in the marathon, going on to win.
Then Brant introduced Mark to the teachings of the Huichol, who believe there is strength in being steady. The approach opened Mark up to an entirely different perspective on strength. Yes, it took humility and self-confidence to let others get ahead in the early stages of the race, and hold back until the time was right. But then as the others wore down, Mark's steadiness paid off. And the dividends were immeasurable.
Here are four keys to achieving more slow and steady victories, whether in your own workouts, or in life:
Devote a week to consistency
Consistency is a close cousin to steadiness. If you feel like you're always having to start over, reset this pattern by making a one-week commitment to consistency. Go for a brisk stroll after dinner each night for a week. Or take the time to stop and be aware of the sunrise, or sunset, for seven mornings or seven nights in a row. The routine will signal to your body and soul that consistency is possible, and steadiness will follow.
Spend three days thinking consciously
We have between 50,000 and 70,000 thoughts every day, and the vast majority of these are negative. For three days, be conscious of every thought. Keep track of what you tell yourself. Replace each negative thought with a positive one. Sound tedious? Perhaps, but after three days, the frequency of your incoming negative thoughts will be far less than before, and you'll feel happier.
Spend five days watching what you eat
Speed is definitely not our friend when it comes to eating. Nor is the quick fix of carbohydrates, which can really slow us down. If too many carbohydrates are taking the edge off your energy, take three days to cut out all sweets, pasta, and breads. Then on days four and five, add back in only healthy carbs that are rich in whole grains and fiber. You'll find that you are satisfied with smaller amounts of healthier carbs than before.
Take three weeks to move more
Ramping up into fitness isn't just for race goals. And for all of us, we can train ourselves to grow stronger not only in body, but in mind. Mark can attest to the incredible power of mental strength in his physical success. Over the course of two weeks, increase your workout time one day a week by 50 percent. Then, in the third week, reduce that longer workout by 25 percent. You will find that the new "longer" workout now seems easy. You've found the physical and mental reserves to keep going.
A slow and steady approach may not always make front-page news. But the results often do. Just look at the wild card Cubs, or everyone who crosses that finish line at the New York City Marathon, arms raised in triumph. And a heartfelt, soulful congratulations to all.
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