{"id":3316,"date":"2018-02-13T09:00:00","date_gmt":"2018-02-13T08:00:00","guid":{"rendered":"https:\/\/dev.motionzonen.se\/2018\/02\/13\/motivation-farskvara\/"},"modified":"2018-02-13T09:00:00","modified_gmt":"2018-02-13T08:00:00","slug":"motivation-farskvara","status":"publish","type":"post","link":"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/motivation-farskvara\/","title":{"rendered":"Motivation \u00e4r en f\u00e4rskvara"},"content":{"rendered":"
\n

13 februari 2018<\/p>\n

Man brukar s\u00e4ga att kondition \u00e4r en f\u00e4rskvara. Samma sak kan s\u00e4gas om motivation. N\u00e4r jag anv\u00e4nder mig av motiverande samtal i mitt arbete som psykolog, \u00e4r jag medveten om att det finns forskning som visar att ju n\u00e4rmare slutet av sessionen klienten uttalat ett \u00e5tagande om f\u00f6r\u00e4ndring, desto st\u00f6rre chans att personen kommer att agera i den riktningen. Jag fungerar inte annorlunda \u00e4n mina klienter och jag tror att ju mer jag kan uttrycka mina intentioner och \u00e5taganden, b\u00e5de f\u00f6r mig sj\u00e4lv och f\u00f6r andra, desto l\u00e4ttare har jag att agera. Motivation \u00e4r inte n\u00e5got som jag bara har. Min motivation finns i min kontext – mitt sammanhang, dels i historisk kontext d\u00e4r mina erfarenheter har stor betydelse, dels i aktuell kontext d\u00e4r vad som p\u00e5g\u00e5r h\u00e4r och nu har betydelse, d\u00e4r bl. a. mycket arbete, mycket sn\u00f6skottning och tv\u00e5 bilar som samtidigt r\u00e5kar beh\u00f6va diverse reparationer tillsammans med en kropp som k\u00e4nns mer sliten p\u00e5verkar min motivation. Den historiska kontexten, dvs mina erfarenheter, avg\u00f6r mina reaktionsm\u00f6nster, vad jag l\u00e4gger fokus p\u00e5 och hur jag tolkar det som h\u00e4nder. Att jag har positiva erfarenheter av att vara fysiskt aktiv i sn\u00f6 och bl\u00e5st g\u00f6r att jag l\u00e4ttare k\u00e4nner positiva k\u00e4nslor inf\u00f6r att ge mig ut och springa i h\u00e5rt v\u00e4der. D\u00e4remot m\u00e4rker jag att jag blir mindre sugen p\u00e5 att springa av att jag har upplevt kn\u00e4problem de senaste dagarna som verkar h\u00e4nga ihop med l\u00f6pning i sn\u00f6 och p\u00e5 slirigt och oj\u00e4mnt underlag. Normalt sett l\u00e4ngtar jag ut n\u00e4r det kommer nysn\u00f6, nu blir jag ist\u00e4llet lite r\u00e4dd att sp\u00e4da p\u00e5 sm\u00e4rtorna och k\u00e4nner mig pl\u00f6tsligt lite tr\u00f6tt och osugen p\u00e5 att springa.<\/p>\n

Min plan f\u00f6r att genomf\u00f6ra TEC 100 i april \u00e4r \u00e5terkommande tr\u00e4ningscykler med 3 tuffare veckor av upptrappning f\u00f6ljt av en \u00e5terh\u00e4mtningsvecka d\u00e5 jag framf\u00f6rallt springer mindre. Jag har planerat att springa varje dag och vecka f\u00f6r vecka trappa upp fram till \u00e5terh\u00e4mtningsveckan och k\u00f6ra blandad l\u00f6pning v. g. str\u00e4ckor, underlag och intensitet. Hittills har det funkat ganska bra, men en del kn\u00e4sm\u00e4rtor har f\u00e5tt mig att dels minska p\u00e5 styrketr\u00e4ningen, dels att springa mindre p\u00e5 viloveckan \u00e4n jag t\u00e4nkt fr\u00e5n b\u00f6rjan. Jag f\u00f6rs\u00f6ker vara lyh\u00f6rd f\u00f6r min kropp, och samtidigt uppr\u00e4tth\u00e5lla tr\u00e4ningen s\u00e5 mycket det g\u00e5r. Med mycket r\u00f6rlighets\u00f6vningar och periodvis intensivt anv\u00e4ndande av foam roller har jag hittills kunnat hantera tr\u00e4ningsm\u00e4ngden. Den h\u00e4r veckan ska jag forts\u00e4tta upptrappningen, men \u00e4r jag \u00e4r lite os\u00e4ker p\u00e5 hur det ska g\u00e5. Kanske \u00e4r det d\u00e4rf\u00f6r jag k\u00e4nner att min motivation sviktar en aning. En sak jag kan g\u00f6ra f\u00f6r att \u00f6ka min motivation \u00e4r att f\u00f6rs\u00f6ka f\u00e5 till lite fler l\u00f6ppass med s\u00e4llskap. F\u00f6rra veckan hade jag s\u00e4llskap under tv\u00e5 pass och de gick motivationsm\u00e4ssigt som en dans.<\/p>\n

S\u00e5 h\u00e4r har min tr\u00e4ning och mina f\u00f6rberedelser sett ut hittills:<\/p>\n

Jag tr\u00e4nade till Vemdalen Fj\u00e4llmarathon 44 km i augusti, sedan till v\u00e5rt eget lopp Sten\u00f6 Ultra Trail 54 km i oktober. Efter lite vila har jag sedan sprungit varje dag, dvs gjort en runstreak sen 31 oktober. Fr\u00e5n vecka 40 till vecka 1 har jag sprungit ca 40-60 km\/v. Vecka 2 anm\u00e4lde jag mig till TEC 100. D\u00e5 blev det lite br\u00e5ttom att l\u00e4gga uppe en plan eftersom jag fick ett konkret m\u00e5l framf\u00f6r mig och inte s\u00e5 l\u00e5ngt fram. Jag b\u00f6rjade d\u00e5 \u00f6ka p\u00e5 volymen lite och sprang 71 km den veckan, sedan har jag f\u00f6ljt min plan hyfsat och hittills sprungit:<\/p>\n

V3 – 74 km<\/p>\n

V4 – 84 km<\/p>\n

V5 – 94 km<\/p>\n

V6 – 48 km<\/p>\n

Nu under vecka V7 har jag planerat att springa ca 100 km. Jag har fortfarande en del k\u00e4nningar i kn\u00e4na och det forts\u00e4tter att sn\u00f6a. Jag funderar p\u00e5 hur mycket det p\u00e5verkar att min motivation g\u00e5tt ner. Eftersom jag nyss passerat 100 l\u00f6pdagar i str\u00e4ck och det \u00e4r fler dagar i str\u00e4ck \u00e4n jag sprungit tidigare, kan s\u00e5klart \u00e4ven det p\u00e5verka min motivation. Innan jag anm\u00e4lt mig till TEC hade jag en 100 dagars runstreak som m\u00e5l, och att sedan bara forts\u00e4tta mot ett nytt m\u00e5l direkt \u00e4r inte optimalt. Ultral\u00f6paren Rune Larsson brukar s\u00e4ga att en ska springa tillr\u00e4ckligt kort och tillr\u00e4ckligt s\u00e4llan f\u00f6r att l\u00e4ngta till n\u00e4sta l\u00f6ptur, och att det \u00e4r v\u00e4ldigt individuellt vad som \u00e4r tillr\u00e4ckligt kort och tillr\u00e4ckligt l\u00e5ngsamt. Jag tror jag \u00f6verskridit den gr\u00e4nsen lite, \u00e5tminstone tillf\u00e4lligt. Det \u00e4r h\u00e4r mitt varf\u00f6r kommer in. Min viktigaste motivationsfaktor. Hur jag dr\u00f6mt om och l\u00e4st om alla l\u00e5nglopp och det faktum att TEC100 ger m\u00f6jlighet att delta i utlottningen till dr\u00f6mloppet Western States 100 \u2013 mer om WS l\u00e4ngre fram. Med mitt l\u00e5ngsiktiga m\u00e5l, mina varf\u00f6r, alla mina dr\u00f6mmar i \u00e5tanke och hur g\u00e4rna jag vill klara att springa 100 miles, blir jag i alla fall just precis nu lite mer l\u00f6psugen.<\/p>\n

?<\/p>\n<\/div>\n

<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

13 februari 2018 Man brukar s\u00e4ga att kondition \u00e4r en f\u00e4rskvara. Samma sak kan s\u00e4gas om motivation. N\u00e4r jag anv\u00e4nder mig av motiverande samtal i mitt arbete som psykolog, \u00e4r jag medveten om att det finns forskning som visar att ju n\u00e4rmare slutet av sessionen klienten uttalat ett \u00e5tagande om f\u00f6r\u00e4ndring, desto st\u00f6rre chans att […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-3316","post","type-post","status-publish","format-standard","hentry","category-om-livet-och-lopning"],"acf":[],"yoast_head":"\nMotivation \u00e4r en f\u00e4rskvara - Motionzonen<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/motivation-farskvara\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Motivation \u00e4r en f\u00e4rskvara - Motionzonen\" \/>\n<meta property=\"og:description\" content=\"13 februari 2018 Man brukar s\u00e4ga att kondition \u00e4r en f\u00e4rskvara. 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Samma sak kan s\u00e4gas om motivation. 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