Purely a re-enactment, on my Plan C bike after the evening festivities
Sometimes I write stories with an intentional point. Other times I just write. Today falls into the latter category.
41 out of my last 50 days were spent traveling. When I got home two days ago, I PROMISED the kiddos I’d watch the fireworks with them last night. And I’ve missed a lot of events in my years of being a dad. So I wasn’t going to miss this one.
Last night we arrive at a neighborhood cookout at 6pm, where we were to view the fireworks later that evening. At 8pm I drove home to jump on a conference call with China (yes, I had a call with whole country). It was supposed to end at 8:45pm, plenty of time for me to get back for the 9:30pm fireworks display. Of course, the call went long and at 9:10 I’m hustling out the door to make it as promised.
As I got closer my destination, all the roads to my final venue are blocked off and street parking was non-existant. I circled around to head back towards our house, and by the time I found roadside parking I was about a mile away from my destination. So I headed back home for plan B.
And here begins the story of my most epic bike ride ever.
Since it was then past 9:15, my best option was to run inside and jump on my road bike–dress shoes and all. But it had two time-flattened tires so after a minute of energetic use of the air pump I was back to 115 PSI and at 9:20 ran out the door, threw my bike on the ground and hit the road. My last thought to myself as I ran out the door was “Should I grab a helmet?” But I didn’t, rationalizing that I’ve never laid down a road bike or a motorcycle, it’ was only a mile away, nobody was on the road, oh and up to six weeks ago I’d been training for a half-Ironman so clearly I was an expert biker (insert sarcasm).
What could go wrong?
About a quarter of a mile away from my house I was cycling around 20MPH and suddenly heard a pop–I get a flat–then suddenly caught the rim on the asphalt, fork the handlebars, and flew over the bike headfirst. As I was in the air, I actually think I laughed. Yes, right in the face of danger. And then, after I landed and rolled around a few times, my laughter changed to moderately expressive commentary. I moved my arms and legs to make sure it all still worked, felt my head to see if it was still in one piece, then picked up my bike with mangled handlebars and a seriously bent front rim and started running back to the house. I then noticed my right arm burning with thick liquid dripping down it. Yahoo! A battlescar! I reach for my iPhone to use the light to see how bad it was
No iPhone. I run back to the spot of my accident,and found it in the middle of the road. Shattered. Grabbed the iPhone in my left hand, with the bike still in my right, and at that point I’m pretty much in a dead on sprint back to the house because it was then 9:25. I had five minutes left to make it!
Debated between taking Erica’s bike (plan C) or throwing on running shoes (plan D), I opt for the former. As I leave I noticed her bike, too, had time-flattened tires. About 9:29pm I’m out the door with a minute to go. Since it was pitch dark and eerily quiet, I had assumed nobody was around–until I heard our neighbor yell across the street “Hey partner, looks like you really wanna see those fireworks!” He must’ve been pretty amused. Perhaps even frightened.
At 9:32 I made it back to our venue looking like a hot mess. But I arrived within the first few bursts of red, white, and blue explosions in the sky, in time to grab the kiddos, grab a seat on the asphalt (intentionally this time), and proceeded to watch an awesome show with RoZo. Once they knew everything was okay, the girls got a kick out of the story at the end of the night–though they kept asking me “Dad, are you SURE you’re okay?” 🙂 Though waking up this morning quite sore all over my body, and several Benjamin’s poorer, it was worth the excitement.
And that, my friends, is the story of my most Epic bike ride ever.
~Raz
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all time. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
If you stop by on occasion you know that I’ve been working on losing weight, after many years of going up and down. Mostly up. Usually staying up. Several things motivated me to finally make it happen; and a big one of them was seeing all these before and after pictures of different people who had lost weight. So I promised myself that when I hit my goal I’d do the same thing, in the event that it might motivate just one person to keep after it.
Yet I have bailed repeatedly on posting my before and after photos. Why? I guess because I’m embarrassed. Partly from the before pics themselves, and carrying the weight for so long. Partly from my goals evading me for so long. But two weeks ago I was traveling in Asia and as I was going through customs the agent looked at my passport picture, then at me, several times back and forth and finally asked “you lose your face?” Going through customs again this last week, I had another agent say, after looking at my passport picture and me back and forth several times, “this isn’t your passport, is it?”
And these are the two interactions that nudged me to post my first before and after picture—using my passport picture as the baseline—and also one I just took on this flight as the “after.” I’m still not feeling it right now, as I’ve been on the road most of the last month and my eating has been horrible. Ah yes, I also need a haircut. Plus my eyes look a little wigged out. And I think my nose looks bigger. No, no, my nose is definitely bigger. Which I didn’t think could be possible. Despite many imperfections that I can find in both pictures of me all too quickly, I do look skinnier in the pic on the right than I did a few years back in my passport pic on the left. And, THAT is the point.
The customs agent dialogue also prompted me to set a date of September 15th to post my before and after pictures, this way I’ve got enough time to work up to it mentally and I wrapped a goal around that date too. So, there it is. My first before and after picture. Nothing great but I finally made some progress on the lbs. I’m not shy about telling people that I failed at my goal of losing weight for a long time. I’m still very humbled by the whole experience.
I don’t have (usually) pithy little quotes that I rattle off. But, I do have one overarching theme I lean towards. Which generally translates into “keep on going.” Of course, this isn’t a universal truism. For example, if you’ve failed at being an entrepreneur 50-times, the data is showing that this is likely not your thing (though success could be right around the corner–who am I to tell you to stop going if that’s what’s in your heart?).
But there are some things that, no matter what, you shouldn’t quit pursuing. Starting something. Stopping something. Whatever your thing is, you shouldn’t quit the pursuit of your accomplishment of it. Instead, you should get after it. Hard.
Don’t ever give up on your goals. Even if everyone else has.
~Raz
No doubts, take Lasix only as prescribed by your physician. Levitra is one of the best-known medications of all season. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
I have become one of those annoying “hey-I-ran-a-marathon-so-should-you” types.
If you’ve never had an inkling to run a marathon, if the thought of it bores you to no end, or makes you nauseous. then read no further. But if you’ve ever had even the slightest thought of it, let me give a quick rundown on why I think you should sign up. Now.
I signed up for the San Francisco Wipro marathon five months ago, when I was in better running shape. And, I’ve kinda lost that over the last three months: work–and particularly travel–crushed my running schedule. So going into the weekend I decided to step down to the half marathon…until I checked in where I decided to do the full. There were lots of mistakes with this last marathon, including going out way too strong, and the last 11 miles were a serious struggle–I have a lessons learned on this one coming soon.
Yet, one of the gifts of the last 11 miles was that it caused me to think about why I even love marathons–despite being so frustrated and “uncomfortable” on this last one.
Not an all inclusive list, here’s what went through my mind during those last 11 miles as to why I love marathons. And you will (might) too.
1. Check in is a blast.
Adrenaline. All these runners with the anticipation and energy of the next-day race. Check in is a great experience, it’s a blast because you’re still a day away from pain. This is the fun part, anticipation, carb loading, butterflies, all that stuff! Really great energy. Check in is totally underrated.
SF Marathon Check In
2. Training shapes you.
Years ago, I started playing the guitar. “Playing” is probably gracious. Strumming? Plucking? Screeching? I could play a few songs. And sing along. Horribly. Truly, I am horrible horrible singer. And the last time I touched that guitar was three start-ups ago…But when I was playing a lot I swear it changed my thought process–as if playing music started mapping my brain differently. Yes, there is probably data on this. No, I do not want to google it. I just want to write. Leave me alone. 🙂
I think running does something similar, though not through the same mechanism. Running will map you differently, perhaps less because of how sound and dexterity maps your brain and more because you’re going to have time to think. And if you’re doing the proper training, a lot of it. So get your miles in! It’s part of what shapes you, the discipline of training. And your mind will be open to thoughts and ideas that never have time to germinate in quite the same way otherwise.
3. You get to break limits. Your own limits.
Especially if you don’t think you can run a marathon, but you kind of want to, you should do it. Because it’s a breakable limit. When you break it, your perspective will change. About yourself. You will be less boxed in, less risk averse, and less timid on the next challenge. Which might not have anything to do with running–that’s cool. But do it once and I think it’ll change your mindset on your limits.
It’s You vs. You
4. You’ll be inspired during the race.
Perhaps by watching someone that you never thought would run a marathon run alongside of you. Maybe by some guy carrying the American flag whilst playing country music out of his iPhone. Perhaps by a father and son combination, shirtless and running in front of you.
It might even be the playing of the National Anthem at the beginning of the race. Or magical scenery throughout the run.
I promise, you’ll be inspired. Somewhere along the way. In a big way. By someone. Something. Or even yourself.
Crossing the Golden Gate Bridge
5. You’ll fall in love with new music.
Since you need to have tunes. A lot of them. Some swear by not listening to music in a marathon. I, on the other hand, have to listen to music. This latest playlist included Jeff Bridges (frequent favorite), Kaskade (newer all time favorite–especially after hearing him perform live in LA), The Civil Wars (hoping they stay together!), and a pretty eclectic smattering of other artists.
And, of course, every marathon has to have a “song” that’s basically your Power Song. And every marathon has a different one (these are just my rules, if you’re running then you get to create your own). I just learned of these guys from Pandora (have I told anybody how much I LOVE Pandora? Did you buy your ad-free version yet?), and here’s my SF Marathon power song.
6. You’ll get healthier in the process.
You’ll eat better, you’ll learn more about your body, you might even fall in love with the Nutribullet (does ANYBODY know how much I love this thing? Kale as the base…always Kale as the base then fruit after it’s half full). Your metabolism will increase, bodyfat will decrease. But, still, you have to watch what you eat–weight is 70% managed in the kitchen. You’ll feel better.
I LOVE the Nutribullet
7. You might replace one affliction with another one.
Pretty self explanatory. Some people think runners are obsessive, or caution about the ills of finding a new addiction. Generally, this is probably a good thing and better than the alternative. I wish I were more obsessive about running, but I’m getting closer. For the most part, I don’t have much of a dial–it’s more of an on/off switch.
In the process of training, you might find yourself with a new affliction.
8. You’ll see some clothing that nobody should be wearing. And that will amuse you.
And, if you do wear long pants that show every crevice of your booty body, especially if you are a guy, please make sure you’re running close to a three hour marathon rather than a four. I mean, really… 🙂 But, I guess, you know, if you’re running your marathon, each to their own…
#tryingtoforgetisawthis
9. Nothing beats crossing the finish line.
And it doesn’t matter who is there, if anyone at all, to greet you. Or even your time, especially if it’s your first. Yes, for sure it’s awesome to get a personal record, or have friends or family there–two of the three marathons have had my wife and RoZo waiting for me, which was great. But one of them I was in Phoenix, by myself, and in some ways it was just as gratifying. Because there’s something internal about running one of these. If you don’t know whether you’ll have anyone at the finish line, sign up anyways. And tell me you’re running it. You can call me after the marathon and I’ll be someone that gives you a virtual hug and high five. But you won’t need it.
~Raz
Finally finished…
No doubts, take Lasix only as prescribed by your physician. Levitra is one of the best-known medications of all season. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
For those that read my blog, you know I’ve been working on getting in shape for, well, years. And most of those years were wildly unsuccessful! Some of my prior posts on this are here and here.
I had spurts where I would do better and even points where I got in decent shape, though I had a few real brutal era’s including the years right after college ball where I still ate like a horse without working out.
This is a post that I don’t want to be presumptuous because for me it’s more humbling than anything else. Sometimes people who have known me for years will ask “wow don’t you feel great about yourself now?” Yeah, I guess…kind of (that sounds lame but it’s the truth, and certainly I feel way better than before).
There’s a part of me that a) still feels a bit like the overweight dude–which I suppose dissipates over time, and b) remains frustrated that it took me so long–that for many years–I failed. I normally don’t have much of a rear view mirror, but with this I do. So writing about my ups and downs with my fitness, or lack of, is pretty humbling for me. Shouldn’t have been this hard for me. But it was.
About eight months ago I finally heard enough stories and saw enough before and after photos of people who lost weight where I finally said to myself two things:
1. If all these people can do it, dammit I can do it!
2. If I don’t do this NOW, then when am I really going to get after it and succeed?
I still don’t have the guts to show before and after pics. But I promised myself that someday I would because seeing those are one of the things that really inspired me. So, even if it just makes a difference for one person, I feel compelled to do it as well. But, ugh, the before ones are just brutally humbling. One of these days…just not today. 🙂
So today, after my fourth hydrostatic body fat test since October, my bodyfat percentage is down to 10.87%. I’m still not at my final goal yet, which is <9%, or less if that’s what it takes until I see some darned abs (the vain portion of my goal)…Last summer I was over 20% BF, and highest BF in my life was a lot more than that…maybe 30%, maybe even a little more? Cringe, cringe, cringe…
What made the difference for me?
1. Frustration and inspiration both compelled me.
2. Other stories and photos encouraged me.
3. Paleo and good clean eating / nutrition drove 70% of my results. No joke. It’s what you do in the kitchen that drives weight loss. By the way, have I said recently how much I love my Nutribullet? 🙂
4. Crossfit and running helped keep me on track and increased muscle mass and metabolism, and general fitness (again I still have ways to go).
I’m actually still quite humbled (embarrassed is probably more accurate) that it took me this long to dial it in. And I tried and failed 100 times. But if I hadn’t kept going, I wouldn’t have made the progress needed. So if you’ve failed 100 times, here’s to trying (and perhaps failing) a 101st time. One of these times you’ll nail it. You will. But it requires that you have some grit to keep going, and it’s pretty humbling along the way. Finally, you have to reach a point where you’re just so sick of failing that you grind through what’s needed to accomplish what you want.
For those who have fitness goals that they’ve almost abandoned, I’d offer up some super simple advice.
Don’t quit.
Do. Not. Quit.
Do.
Not.
Quit.
~Raz
No doubts, take Lasix only as prescribed by your physician. Levitra is one of the best-known medications of all when. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good heartiness, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
I’m a Paleo fan, and a few people have pinged me with questions about my weight loss so I thought I’d share a few of my learning’s publicly. And by the end of this post, I am going to figure out some clever tie-in to Valentine’s Day.
After many years of failure, I finally learned the premise that 80% of weight loss happens in the kitchen–not the gym. Some people say “well, everything in moderation.” (just who are these “some people”?!?!?!). Yes, moderation is great if you’re capable. Me, not so much.
Put a box of Lucky Charms in front of me, and, well you’ll see how little willpower I have against that little Leprechaun magic. Same with Peanut Butter Crunch (ugh the damage it does to the roof of your mouth!).
I like Paleo because it works for me. What does “works for me” mean? Over the last four months I’ve lost nearly 40lbs, increased my muscle mass by almost 10lbs, and my bodyfat has decreased from ~25% to ~12% today. I still have work to do, but I am getting closer to my goal of 9% BF by April.
I know as little about the science of Paleo as I do marathoning (nil), though that didn’t keep me from writing about the latter so it won’t keep me from writing about the former. Furthermore (who talks like that?), my lack of knowledge didn’t keep me from losing weight. Which is proof enough that you don’t REALLY need to know much to get started. You just need to get started.
One of the things that motivated me were seeing lots of before/after pictures of people who lost weight. Someday I’ll post my before/afters, though I still don’t have the guts to do it yet. Perhaps at the 180-day mark…
In no particular order, here are a few tips I’ve learned along the way:
1. Find a plan that works for you. I am convinced some shouldn’t do Paleo, and instead would be better off pursuing a plan of vegan/vegetarianism, SouthBeach, Pritikin, others. Pretty much anything other than what the USDA recommends (only partly sarcastic). The point is find something that works for you and stick with it. Are some better than others? Sure. But even a decent plan brilliantly executed is better than the reverse. So don’t get so cerebral on it, go make something happen.
2. Check out Paleo. It worked for me. It might work for you. I happen to like it for lots of reasons, even though my research last summer showed it ranked as one of the worst weight loss plans according to some “experts” (who are probably somehow genetically related to the “some people” I referenced a few paragraphs above). If I’d listened to these “experts” I wouldn’t have tried Paleo. And I’d probably still be overweight.
3. Pick something and go. I did 30-minutes of research on Paleo, then decided to do it for at least a few months to see the results. Don’t drown yourself in analyzing. Just start. You really do not need to know that much information to see significant results. Once you plateau, then you can dig in and fine tune–which is something I’m doing now (e.g. I have done another 30 minutes worth of reading–that should be enough to give me ideas on improvements to get me to my final goal). Whatever you choose, give it at least 90-days. Nothing massive will happen in a week. If it does, that’s called water weight. Your body can’t really lose more than 1.0-2.0 lbs of fat/week.
4. Post workout, I use a recovery protein with grass fed whey though I’m still experimenting. Some swear by vegetable protein, others soy, etc. I only use a protein supplement on heavy workout days at Crossfit, or after a very long run.
5. Remember, the key to weight loss: calories in < calories burned. There’s some basic math to this. You have to intake fewer calories than you expend, though there are ways to make this more efficient. Sorry there’s no magic bullet, however…
6. There IS the Nutribullet! Basically it pulverizes and blends vegetables and fruits together to make a delicious drink. I generally have one of these daily, and use a lot of kale as my base, some flax seed, plain almond milk, water, and a mix of some fruit. Careful not to create a 600 calorie drink, though. I keep mine to under 300 calories.
7. Fats are good. I don’t go overboard with fats like butter, coconut oil, etc. But I do use them, helps with satiety and it’s healthy in “moderation.” Also, grass fed beef is the best if you’re a carnivore, worth paying a bit extra for it rather than the grain-fed stuff.
8. Sweet potatoes are a godsend. I eat one a day. It’s a great carb. Every Sunday I throw 7-8 in the oven, then put them in the fridge, and that’s one of the quick sources of food for the week. Can be a side or a meal (to make it a meal I’ll throw peanut butter or coconut butter on it).
9. I eat a banana with almond butter every day. The most compelling argument to me for evolution would be my own personal love of bananas (no, I do not believe in evolution–no, I am not making fun of those of you who do). Literally, I store bananas everywhere like a fall squirrel hiding away his food in North Dakota. I’ve found bananas under my car seat, in backpacks and workout shoes, the list goes on. By the way, can I just use this moment to pose a question: if bananas were $39 a pound instead of 39 cents, do you know how much all of us would be talking about how much we love and crave this new “superfruit” called a banana?.
11. I switched to green tea during the week (though today is an exception where I have ominously blended Peets and Starbucks coffee together). Why do I do this? I don’t know. I probably read an article from an “expert” somewhere. Why is the sky blue?
12. Real food is often best. I’ll use shakes or whatnot to provide satiety and reduce calorie count, or certain shakes for protein post aggressive workouts, but you really need to eat high quality real food too. Though I LOVE cooking, I also like efficiency. So the food I consume during the week is usually quick and easy, and I’ll save the fun stuff that takes a while to prep for the weekends.
13. YOU MUST HAVE CHEAT MEALS. But they must be exceptions. Every week, plan up to three cheat meals. That way you can look forward to it. Try not to do it on the fly, because one becomes three becomes five…I have two cheat meals a week (usually one dinner and one breakfast/brunch), and then after every one of my long runs on the weekend (so long as it’s >10 miles) I’ll have a Quickly bubble tea–Taro flavor, of course. Everything else during the week is strict Paleo. Don’t totally deprive yourself. What I love about the cheat meal is a) I have something to look forward to during the week (sad? perhaps…), and 2) I never feel guilty when I’m eating my cheat meal.
There they are. My 13 tips. In no particular order. And even if there’s nothing novel or helpful in here, or even parts are inaccurate, I’m proof that the results are really in the application. Your battle is in the kitchen. And it’s one you can win.
Oh, and the tie-in to Valentine’s Day?
Food and Valentine’s Day…Geesh, I am on the verge of it, but nothing THAT witty has come to mind. Perhaps someone else can come up with something witty to finish this post for me, for now I’m hitting submit and grabbing another cup of my Peets and Starbucks blend that I made today called “Opposites Attract” (if only it tasted great…). 🙂
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all when. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless significant for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
A little over a year ago we took the kiddo’s to a “Girls on the Run” event. I ran a 5k with Royce, and remember how willing and able she was to do the jaunt faster than me. I kept thinking “why can’t we walk a little and enjoy the day?” and “I hope there are doughnuts at the finish line.”
She was 10 at the time, I was 38. Not a good indicator of my potential to run a marathon.
Last summer I decided to try to run a marathon again, I’ve written a few posts about it here, here, and here. A Friend of mine helped me pick a schedule and that was the catalyst. Two Sunday’s ago I just completed my second marathon, so by no means am I an expert. In fact, I know practically nothing. Which is why I feel qualified to give advice to only those who know absolutely nothing. 🙂
In the event this might help someone, I did learn some lessons along the way that I wish I had known in advance. So here goes…Starting with the most awkward one–and hilarious–first.
1 Men…Tape. Your. Nipples.
Yes, I’m serious. While riding the bus to the start line for the California International Marathon in Sacramento I was sitting with an ultra-marathoner who peppered me with advice en route, including asking “Okay, tell me you taped your nipples–right? Because it’s pouring rain and you’re going to be in brutal pain at the finish line if not.” I immediately grabbed tape from a guy a few rows up. That was the one part of my body that wasn’t in pain that day.
Next to finishing the marathon, your second objective should really be to look halfway decent whilst you cross the finish line. 🙂 And I can assure you, if you’re a dude that has blood streaks coming down from your white running shirt as you’re at mile 25, the only thing going through the mind of bystanders is “Holy crap, are those dudes nipples BLEEDING?” In addition to the visual disturbance, it’s pretty painful too. I didn’t really believe this could happen until I saw it firsthand at the Phoenix Rock ‘n Roll marathon three weeks ago, at mile 25, to a guy in a white shirt…Of course.
While there remains some debate as to whether a persons body is really designed to run for 26.2 miles, there is no debate that a mans nipples were not.
2. Just start the training.
You could spend hours and hours and hours picking plans, reading about what to do, how to do it, and never even get started. If you want to run a marathon, take 10-minutes, do a google search, pick a plan and just get started. Some prefer plans from Jeff Galloway and Hal Higdon. They’re both fine (I used neither). Just get a schedule and go, preferably running at least four days a week though I only did three. I’ll explain my rationale later. Stay consistent. You can miss a few workouts, but don’t let that become a pattern–the consistency is critical not only physiologically, but psychologically.
3. Use the NikePlus app or a NikePlus watch (preferred).
NikePlus Watch
For my first marathon I used the NikePlus app on my iPhone, which is solid but the distance calculations during the run are not accurate–usually under by about 10-15% for me, which means in all your training you THINK your pace is much faster than it actually is. Because that was my only real measurement for training, it was frustrating to figure this out on marathon day. I recently purchased a NikePlus running watch with the TomTom GPS built into it, it is wildly accurate and it’s all I use now.
4. Mimic marathon day on your long runs.
Usually you’ll do your long runs on a Saturday or Sunday. Try to do these earlier in the day, because that’s when you’ll be running the marathon. And fuel your body the way you intend on marathon day. Prior to a long run I now drink a protein shake, eat a banana with almond butter, and then I’ll fuel every five miles (EVEN IF YOU DON’T FEEL LIKE IT!) with GU tri-berry flavored energy gels. I didn’t do this for my first marathon, learned the hard way and bonk’d pretty hard at mile 18 in the CIM.
5. Don’t do ANYTHING new on race day.
Don’t try new weird yoga-pose-stretches, don’t wear new shoes, don’t try some new super jungle-berry drink, don’t eat a new type of food, don’t wear compression socks. If you ate big macs prior to all your long training, well, then onward with your habit. Don’t switch it up on marathon day (pray tell, you don’t eat Big Macs, do you?).
6. Buy great shoes that fit how you run.
I used to buy my running shoes with a strong focus on how good they look. I had no idea that different running shoes had different structures to support a negative camber, heavy heel striking, etc. Go to a running store where they will watch you run and guide you into the right pair of shoes that fit how you run. Now, I buy shoes based purely on how they fit. If any of you have seen my running shoes, you can attest it’s no longer on looks.
7. Lose weight.
I started running last summer close to 240lbs (EEEEEEEEKKKKK!). This morning I weighed 202. Every ten pounds reduces your per minute mile by 20-seconds. For me, that’s like 1:20 per mile with a 40lb difference, or 35 minutes different in a marathon. Not to mention the toll that it saves on the body, and how you look and feel. Running alone won’t cut it, losing weight is 70% diet. I like the Paleo diet, but find something that works for you.
8. Crosstrain.
So the reason I ran about 3x/week was because I spent the other 3x/week doing CrossFit. Ideally, I should have run more. But I knew I needed to lose weight, and build muscle mass. I noticed some of my greatest gains in speed when I started doing CrossFit.
9. Stretch. Stretch. Stretch some more.
I am extremely tight, and am a horrible stretcher. Not stretching pre, and particularly post, runs is killa. Killa. KILLA. You need to stretch, hard core. Throughout the day. Being too tight can lead to a host of injuries that will take you out of your marathon. I hate stretching and I’m still lousy at this, but it’s pretty critical.
10. Prevent or delay bonking.
When you get to mile 20, you’re about halfway. Those last 6 miles are more difficult than than the first 20. To put this in start-up terms, the first 20 miles are a little like your brilliant sexy new start-up idea–it’s genius, wow that was easy! And now the next few years are the hard work of executing. That’s when mile 20 starts. Your muscles will have probably consumed all its glycogen at this point, and it’s going to be a big mental game to finish strong. A few things that will help reduce or potentially prevent hitting the wall:
a) Don’t go out too fast. The first mile or two is filled with adrenaline. Intentionally run slow out the first few miles.
b) Gatorade or water at every station, even if just a bit. Take a GU energy gel prior to the start of the race, then every 45-minutes thereafter. If you wait until you feel like you need it, at say mile 15, it’s too late and your glycogen stores are shot–or close to it–and you can’t replenish (note: I realize this conflicts with a lot of Paleo beliefs–and while I’m pretty strict on Paleo, this is one area where I deviate, at least for now).
c) Run the first half at or below your marathon pace. Speed it up second half. Also called “reverse splits.”
And an 11th bonus one, if you’re thinking of running multiples.
Give enough time between marathons.
The night I got home from the Sac marathon, I was like “Cool, I got this. Let’s sign up for the Phoenix Rock ‘n Roll marathon in six weeks.” Not a great idea. Your body needs about two weeks to recover post-marathon, then two weeks before the race you should begin your tapering process. Basically, that leaves two weeks for training in a six week window. You can’t really make meaningful improvements during this time and there’s high risk of injury in this window. Most running experts have told me a good number of marathons to target is 2-3/year. I completed the Phoenix Rock ‘n Roll marathon, but wouldn’t time it that way again.
Yep, I know some people can run marathons within a week or two of each other. These people are called freaks of nature. It is unlikely you are lucky enough to be one of them.
This year, I hope to run two more marathons, and then several half marathons along the way (including the NYC half this March). My goal for the summer marathon is to get down in the 3:40’s, and then by fall to run a sub 3:30 though for me that would be pretty fast and will have to make more adjustments, including:
1. Using RunCoach, a website (about $20 a month) that designs a custom running plan based on algorithms and previous runs, incorporates tempos, drills, etc.
2. Dropping 12lbs. I don’t think there’s a good chance that I can run a sub 3:30 without dropping my weight down to 190.
3. Figuring out optimal fueling for my body, and a more strict regimen of the Paleo diet during the week–fewer bananas, more sweet potatoes.
4. Much more stretching. Like a banshee.
5. Moderately–if not radically–improved running form. Started this two weeks ago. I feel like I’m going backwards, but I know it’s the right thing to do.
There you have it. 10 tips plus a bonus from someone who knows very little about marathoning but has learned a few things along the way. My best advice to anyone thinking about it is just start. Create a simple plan. And make it happen. You’ll be glad you did, and in the process, you might even develop a healthy new addiction habit.
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all day. What is the most significant info you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
Literally hours after I posted yesterday these two commitments, I met this awesome marathon coach/trainer at the CIM Expo and was asking her advice on the run today, what products to take, what to eat for breakfast, and how to pace myself for a sub four hour marathon. She was so helpful and encouraging, yet when I told her about my goal pace she asked about my training distances and times to date (which I exaggerated slightly to try to help my cause). She looked at me and said “look, I don’t want to discourage you–but there’s no way you’re going to be able to do that pace based on your previous runs and training, especially with the rain and wind tomorrow–it’s supposed to be brutal. Just try to finish this one, I want to make sure you can finish.”
Raz at 4am marathon day, pretty scary hair!
This morning I caught the 5am bus, and who sits next to me? An ultra marathoner, and one of the pacers for the Sacramento marathon today. So she asks my goal, and I tell her to finish and then my stretch is a sub-four. She asks me the same line of questioning as the marathon coach last night, and based on my responses says “I don’t want to see you discouraged, but you can’t get close to four hours based on your prep. Even if you had a chance, everyone today is going to be off their target pace considerably because of the weather, the winds are gusting up to 40 MPH. Just focus on finishing this one, do your next one for time.” She really was awesome and full of helpful advice and super encouraging, and she was just being realistic.
But sometimes I hate reality. And a lot of times you can bend it.
It was like I was getting taunted, especially after my affirmations yesterday. Two really experienced marathoners, both telling me getting anywhere close to my goal was impossible. This happens to all of us in everyday life. And it’s so so so easy to succumb. Sometimes the wisdom makes sense to heed. Today, for me, it didn’t.
And this is what I know about myself: sometimes I need people to say “Hey dude, I believe in you” and other times all I need is a person–or two–to tell me at “There is NO WAY you can pull this off!” (incidentally, thanks to those who read my post yesterday and sent me kind messages).
So, I said screw it. I’m trying anyways. First to finish, then for a sub four hour marathon.
And here goes my first mile:
Starting line: wind howling, it’s raining sideways, I’m wearing a trash bag. It’s in the 50’s and I’m freezing. Soaking wet. And excited. Oh, and I’m sick with a head cold. 🙂
Rich Razgaitis Just off Bus (video at the starting line of some CRAZY wind and rain going on, gusts up to 40 MPH)
At 0.1 miles, I get pretty emotional–yes, the teary kind. Ridiculous, I know, but three years ago I had two failed marathon attempts, 18-months ago I couldn’t run due to this nagging tendonitis, and four months ago I was starting my Sacramento marathon training with three mile runs at an 11-12 minute pace. Today I KNEW I was finishing a marathon. It was a bit of emotional overload. Oh, and the National Anthem was playing. That always does it to me, too. I am so in love with America.
At 0.4 miles, I throw up.
At 0.75 miles, I have to pee. Already. And waited in line for 90-seconds to do so (these 90-seconds become critical later).
Jitters, anyone? I start to settle in after that first mile.
So I’m running about a 9:12 pace the first half of the race. A sub four hour marathon is a 9:09 pace. So I was tracking close, but it was also only the first half and I was still fresh.
The second half I pick it up a tad, but I’m getting fairly fatigued. At 20 miles my legs are bloody screaming. At this point it’s mostly mental. Your body is begging at you to stop, slow down, or keel over. Each step feels like knives in your legs. And I keep thinking, if I just get to 23 or 24 it’ll be easier. Actually, it doesn’t. The reverse is true, it gets massively harder for each mile beyond the high teens. At mile 23 I debate making another (my fifth or sixth!) potty break, and opt to take the 35-seconds to stop. It’s about this time that I also finally ditch wearing the trash bag, as the rain and wind finally subsided and the sun starts to peek out.
Miles 24 and 25 feel eternal. But it’s a strange feeling of excruciating pain coupled with elation, because I knew I was going to finish, and my pace was improving–I was running 8:30 miles at this point, but wasn’t sure this would be enough to get me below four hours.
Raz at Mile 25 of Sacramento Marathon
26.2 miles later, I cross the finish line and my NikePlus tells me I finished in four hours and four seconds. But I thought I’d started the NikePlus early, and that the chip would show a faster time. Alas, this afternoon I learned my chip time was four hours and 33 seconds, which is about a 9:10/mile pace. I needed a 9:09/mile pace to finish under four hours.
33-seconds over four-hours. So. Stinking. Close.
California Marathon Finish Line
I’m still thrilled. I finished and I chased a time-based goal that a lot of people told me I couldn’t come close to accomplishing today–and got pretty dang near to it in tough conditions. I had a blast. I learned a lot about myself in the process. I accomplished something that’s been evading me for years. And I was inspired by thousands of other runners in the process.
And I got a great reminder that at times you’ve just got to say “screw it” in the face of rational advice or things that seem to difficult. A lot of times you know in your heart what’s possible, and you’ve got to go for it, even when others tell you that it’s impossible.
Finally, I really want to express special thanks to all of those who have supported or encouraged me in the process of my first marathon, there were many of you along the way–from helping me pick the race and designing the training schedule, to various encouragement and checking in throughout, I’ll forever be grateful.
Raz Just Across Sac Marathon Finish Line
No doubts, take Lasix only as prescribed by your doc. Levitra is one of the best-known medications of all time. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good heartiness, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
The reason I write in my blog is to connect with people. Not just from one segment of life, but from many. Usually the focus revolves around finding your purpose, passion, and renewal.
And as part of the thread of stories I try to share experiences and observations in leadership, volunteerism, wellness, as well as some events that are simply personal experiences that fall in none of those particular categories and, might, at times, be more personal.
Today’s entry is one of those. So if the personal aspect is too much, please skip this one today. The first entry that I made a year ago was here: Happy 4th Birthday Buddy.
Here’s today’s entry…
Dear Levi,
Today marks what would have been your 5th birthday.
This year I’m home instead of on the road, and lots has changed in our life–some for the better, and other parts not so much. But we’ve learned a lot, and we’ve grown a lot. God has been really gracious with us, and me, more than I deserve I am sure.
Royce is getting to be such a great soccer player, and has become so exceptionally good at reading. At night she reads to Zoe, sometimes “illegally.” She has a little flashlight that she pulls out after we’ve turned the lights off and I often catch her continuing to read into the evening. Mom makes her stop 🙂 (as she probably should) but the truth is I sneak in and give her a little thumbs up when I catch her reading and tell her it’s okay. She has such a heart for people, and an exceptional ability to communicate with others. And she’s intense, in a high-achiever way. Perhaps sometimes too intense (that’s probably from my DNA). I admire and love her passion and enthusiasm for life.
Zoe is amazing as well in her own unique way as well, she has such a compassionate heart. And is so incredibly creative. You should see (or maybe you did?) the latest “dog feeder” invention that she made out of who-knows-what materials–I can’t believe what she thinks up! I love it, every day it seems there’s a new contraption for me to scope out. Her ability to develop deep relationships and comprehend complex information is pretty amazing too. She processes so quickly, I love her ability to think thoughtfully and deeply for such a young kid.
I’m so proud of both of them, and so is Mom. And today I know we would be equally proud of you as well. I wish I knew your attributes that I could brag about, someday I’ll find out what those are specifically. I’m sure there would have been, or are, lots.
We talked about you a great deal this week, and more than ever, we miss you.
Yesterday and today, especially.
You might not know it, but Royce and Zoe each have their own “baby song”, which kind of represents them as a kid. This whole thing started with Royce, when she was in the hospital NICU as a preemie and we didn’t know whether she would live–or if she did the kind of life she would have. At many points the outlook was grave. During our daily drive to Morristown Hospital, Mom and I often would hear the song by Marvin Gaye (probably one of my favorite artists) “Aint No Mountain High Enough”, which came to symbolize our confidence and belief that everything would be okay with Royce.
Of course, we still play that song and think about those days. So, naturally, about a year ago Zoe wanted her own “baby” song that represented her! We chose, with a strong bias from Zoe, “I’ve Got a Feeling” by Black Eyed Peas!!! LOL. I think that’s hilarious. You can listen to the song, I think the lyrics are fine, but don’t watch the YouTube video–it’s a little too racy. Especially for up in Heaven. That could be awkward.
So you’re the last one without a song, and yesterday I thought we should pick a song for you on your 5th birthday. I wish you were here to help select it, but I think you’ll dig it. Unanimously we picked “I Can Only Imagine” by Mercy Me. Your mom thought of it first, I can’t tell you how much she misses you. It’s beyond words.
Some people have told us that every year this would get easier. And while time helps heal some things, it doesn’t seem true as it relates to missing you. Every year represents another year without you, and we’re both comforted and saddened as the years go by.
This evening the girls made little cupcakes for you, RoZo decorated yours–it’s the one in the middle, with all the balloon candles. And we went to play laser tag–we’ve never done it before, but the kids thought it would be something you would enjoy doing so they picked it instead of going to some princess movie, which I don’t think you would have liked as well.
There’s one project that I was supposed to do for you several years ago. It’s been on my mind, and I know I’ve been negligent in finishing it and I’m really sorry about it. This is the year. I have to do it, and I want to make a commitment to you that I’ll get it done.
Tonight, as I wrote a year ago, I hope that this message gets to you somehow and in some way. I think it will. Know that we love you so deeply, and we’re so glad that we even had you for a few hours. I wish it had been many years, but the hours and memories that have ensued are better than never having the gift of you in our lives.
Levi, here’s your “baby song.” I hope you enjoy it. Whenever we hear it we’ll think of you.
I love you buddy, no matter what.
No doubts, take Lasix only as prescribed by your physician. Levitra is one of the best-known medications of all time. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
So here it is…The Video of the Year! At least for Univera. It’s an amazing HIGHLIGHTS reel from ’09. During what was probably the MOST difficult business climate since the Great Depression–we, and specifically each of you, played to win. And win big we did. Take a look at what’s an amazing highlights reel of results from 2009.
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all day. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
Here it is…my update so far. How’s your progress coming along?
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all day. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
I used to scoff a bit at the New Year’s resolutions. But no more…
Everybody needs a “restart.” It’s one of the things that made high school or college so great; every year, or ever Semester, you got a do-over. But once you get into working adulthood, the do-overs are a LOT less frequent, and while they can be invigorating they usually are a bit more dramatic (new job, moving, so on). So the very thing that’s great about sleep–the separation of days which results in the proverbial “it’s a new day” sentiments in the morning, is what’s even greater about the New Year on a more broadscale spectrum.
But, you contest, “most New Year resolutions are out the window within weeks or months!”
To which I reply, “so what!”
We will not achieve if we do not try. And our success takes daily work and discipline, but also a day of commitment–otherwise the subsequent days won’t just magically follow. And sometimes, just sometimes, that newfound commitment requires a “new day.” Not always, but it sure can be helpful. So, I’ve come to really appreciate the little gifts we’re given, like a new day, a new week, a new year, and in this case as well a new decade.
So here it is…A few of my commitments that I’m making for the year.
1. Get it shape. Really get in shape. For 16 months I have had this goal of working towards 15% bodyfat (or less) while also exercising and eating well. I’ve ebbed and flowed on this one. And patellar tendonitis this past fall kept me from running my marathons and I fell off my eating wagon. Well, no mas! Erica and I have committed to really make health a priority this year. With my work hours, sometimes relentless travel, as well as natural cravings (I just love food–it’s that simple) I struggle with this one. But enough of the excuses. You’re all busy too. So, we’re getting in shape. We’re changing how we eat. We’re cleaning out the cupboards of junk. And we’re going to fight as best we can the constant deluge of our sugar-crazed society. How are we doing it? South Beach Diet and a rigorous exercise program for 90-days to kick start us, followed by a moderate and sustainable program. And I’m committing to run one marathon this year, barring any more tendonitis. Which isn’t going to happen! Done.
2. Personal development.I used to sell Cutco knives. And I did pretty well. But apart from all the money I made, what I really earned was the benefit of hours and hours and hours of personal development. It was part of my daily personal life as well as our weekly sales meetings, sometimes I taught them and sometimes I listened. But I always learned something–and it’s a behavior that is easy to let fall by the wayside. This next year I’m not going to let myself work on personal development “when it’s convenient”, but instead I’m going to work on it in a consistent and disciplined way. How am I going to do this? Using Success Magazine and it’s website, Philosophers Notes, TED, among other resources–including a little bit of work on developing some Spanish speaking skills.
3. Philanthropy. Last January I spent a few weeks abroad doing work, which probably in my mind receives the least amount of attention for meaningful contributions this past year (I tend to think of my success based on the metrics and results, which is important but can also be misleading) yet in actuality it was probably some of the best work that I did this past year. This coming year, I want to and should do more. And it doesn’t need to involve traveling anywhere, I can do it right in my local community. I volunteer with the Hands On Children’s Museum in Olympia, where I want to spend more time. Also to help better promote and raise contributions for the great Univera Serve First program that helps provide nourishment to children everywhere. But there’s much more I’d like to contribute beyond this–financially and with my time.
There’s more, of course. I’m going to spend more time with the family. Be a better Dad. Develop more spiritually. Turn the phone off more. Improve my professional skills. Grow our business faster…
We all have our things we want to do. I believe one of the keys to keep committing, not give up, re-commit and re-commit, discipline, fail and get back up, and on and on. That’s part of the fun of a New Year. A redo, of sorts. And chance to make a (re)new commitment. I’m sure there will be some stumbles as I work towards my goals, and yours as well. But if we keep on pressing we will be far better off, than if we allowed ourselves the passivity and doubt that lies hiding in wait in our minds and bodies at times.
Happy New Year. Let’s make it a great start to an outstanding year!
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all date. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
A great article about how we can manage our own health care more effectively, and not only drive down the costs but also change the paradigm of what healthcare is…Starts in the Cafeteria (though it might start in the Cafeteria the week after the Holidays, not during! :)).
Steven Burd isn’t a doctor or a medical specialist. But he sure can talk like one.
“I can take any standard diagnostic procedure and there’s typically a five- to tenfold difference in the cost of that identical procedure, whether it’s an M.R.I., CT scan, a diagnostic catheterization, a colonoscopy, you name it,” says Mr. Burd, the chief executive of Safeway.
Four years ago, Mr. Burd, whose grocery chain is the nation’s third largest, became something of health care expert when his company saw a looming financial crisis. In 2005, Safeway was forking over $1 billion a year to provide health insurance for its workers, and the cost was rising 10 percent a year. It was Mr. Burd’s moment of truth: he realized he could no longer stand by as health care costs ballooned.
No doubts, take Lasix only as prescribed by your physician. Levitra is one of the best-known medications of all period. What is the most significant info you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
Contrary to the title of this entry, I don’t think it’s a very deep or profound concept at all that people like to do things that are fun. When you’re able to take onerous chores and tasks and make them fun, everyone wins.
I found this contest that the Volkswagen company is running called ‘The Fun Theory.’ The award goes to the idea that best illustrates that fun is the best way to change our behaviors for the better. Whether it’s for the environment, for our health, or something else, entirely.
Check out this fun little idea:
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all when. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
Here you go, another way to get to your wellness. Go for it, and start exercising your inner Rocky!
“If someone says you can lose 20 pounds in the course of a year by punching a bag, then I’m signing up,” says Stephen Stoute, the 39-year-old chief executive of Carol’s Daughter beauty and skin-care line. “There’s a Rocky in all of us.”
Mr. Stoute did just that—except he dropped nearly 100 pounds over the course of nine years.
Mr. Stoute was in top shape in his teens and early 20s, playing football in both high school and college. “Once I got into the professional world, health was not at the forefront of things on my mind,” says Mr. Stoute, who was executive vice president of Interscope Geffen A&M Records. The pounds slowly started to creep on and by age 30 he weighed 315 pounds.
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all season. What is the most significant data you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
This story out of Sports Illustrated speaks for itself, and is touching on so many levels. Physical improvement. Accountability. Teamwork. Persistence. Heart. Patriotism. Compassion. Love.
It’s a simple story of a single act that turned into something so much bigger, and for whatever reason really touched me as I read it a second time this evening. I hope you enjoy it, too, and as my dad would say “Grok the Fullness” (Grok the Fullness? Check it out: http://en.wikipedia.org/wiki/Grok ).
Vivian White would do just about anything for her son, but this was asking a lot. Take up running? She hated running. Had ever since grade school. Besides, at 47, she was set in her ways.
But he persisted. This was 2005, and Brian Bales was a junior on the Charleston (Ill.) High track team. Every week in the off-season Vivian would drive him to a nearby college and time him in the 200 and the 400. In turn, Brian would try to get her out on the track. Eventually she gave in. At first she was gassed after one lap. Then it was two, then four. If she faltered, there was Brian, backpedaling in front of her like a cornerback and shouting, “Come on, Mom, you can do it!” Or he’d trail her, a hand in the small of her back, saying, “I know it hurts, but you’ll thank me one day.” He taught her how to create a rhythm for her breathing by bouncing a tennis ball as she ran, how to block out pain.
Most 16-year-olds would consider it horrifyingly uncool to train with their mom. Brian loved it. “It made us a lot closer,” he says. “And as soon as she got an iPod, it was like she could outrun a horse.”
Click here to read the full Sports Illustrated story.
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all date. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
I love hearing various stories about what works for people’s “wellness” initiative, or what they do to get–and stay–motivated to improve themselves physically. And I’d love to hear or read some other comments from readers, so post your comments away!
Fundamentally, I do think Nike has it right as, with many things in life, it ultimately rests on “just do it” to a large degree. Yet, there are different ways to do it; it’s one reason why I never laugh at whatever it is that people try in order to get in shape–different things will work for different people (sidebar: at the same time, at a certain point we’ve all got to stop chasing panaceas or fads, pick something, and do it diligently). But for some a treadmill is the answer, others the gym, and others it’s swimming or running or weight lifting or spin class.
So this article caught my eye because it’s a great story about the impact this little device has had on numerous people. It’s not for everybody, but for some people it will change their life. It’s also been one of the ones in which I’ve had some success in staying on a consistent workout, using metrics and goals to chart my progress. So I’m also a believer.
A few things that have helped me along my wellness journey (by no means have I figured this thing out, and I’m still a ways off from my goal of 15% bodyfat and there are many many people who are way smarter in this subject arena than I am) have included:
-the iPhone application calorie counter, to help monitor and track behaviors over a period of time and helps with accountability while also finding some of the hidden calories that you might not recognize; consistently checking bodyfat on a monthly basis to chart progress;
-utilizing the South Beach diet to help jump start healthier eating over a period of time (it’s a good long-term eating plan as well though I will make a few deviations for my own personal preferences);
-taking a few tips from others that I come across throughout my reading and observation or hearing stories of success from others (e.g. don’t eat anything three hours before you fall asleep);
-and, finally among a few other things, my Nike +.
The Nike Experiment: How the Shoe Giant Unleashed the Power of Personal Metrics
On June 6, 2008, Veronica Noone attached a small sensor to her running shoes and headed out the door. She pressed start on her iPod and began keeping track of every step she took. It wasn’t a long run—just 1.67 miles in 18 minutes and 36 seconds, but it was the start of something very big for her.
Since that day, she’s run 95 more times, logging 283.8 miles in about 48 hours on the road. She’s burned 28,672 calories. And her weight, which topped 225 pounds when she was pregnant, has settled in at about 145.
Noone knows all of that thanks to the sensor system, called Nike+. After each run, she can sync her iPod to the Nike+ Web site and get a visual representation of the workout—a single green line. Its length shows how far she’s gone, and the peaks and valleys reflect her speed.
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Here we are, the day before the big event. Lots happened today. All the preparation moments absolutely flew by, it’s like we’re on a locomotive and can’t slow it down. But it’s all good, starting with a fabulous Diamond leadership meeting earlier today, some exceptionally run workshops this afternoon, followed by a lot of fun and celebration this evening–INCLUDING the 70’s disco dance led by the Boogie Machine. What a fun start to this event, looking forward to tomorrow morning.
No doubts, take Lasix only as prescribed by your doc. Levitra is one of the best-known medications of all period. What is the most significant info you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good soundness, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
When you do a Google search for images related to the word “purpose” I don’t understand why the results pull up esoteric whispy trees in the middle of green fields, or that of a person paddling a canoe in the reflective moonlight in the middle of a widespread ocean with nary a sign of life in sight (and, really, should someone be in a canoe that far offshore?).
Yet, it seems these are the images that conjure up purpose–so the one above represents the prototypical “Successory-style” purposeful image; what that image actually means I have no idea, but it’s a placeholder for an article in this blog posting that actually is pretty insightful.
The below article from HealthDay News was a great reminder about the importance of a holisitic view on life–and that your longevity isn’t just dependent upon the foods you eat and the way you treat your body–but, also, the way in which you focus your energy and life’s work:
Your purpose.
Victor Frankl wrote about this at length in “Man’s Search for Meaning” based on his observations of life during prison camp–and the life altering, and defeating, result that occurred when you took away a part of a humans destination and, ultimately, meaning.
So here’s an interesting study that highlights for those who rank higher on identifying a purpose also enjoyed a longer life. Most would agree that regardless of the years it can add to your life, having purpose will make the years on earth all the richer–but it’s all the more interesting if there’s a benefit in longevity as well.
If you have a purpose in life — lofty or not — you’ll live longer, a new study shows.
It doesn’t seem to matter much what the purpose is, or whether the purpose involves a goal that’s ambitious or modest.
“It can be anything — from wanting to accomplish a goal in life, to achieving something in a volunteer organization, to as little as reading a series of books,” said study author Dr. Patricia Boyle, a neuropsychologist at the Rush Alzheimer’s Disease Center and an assistant professor of behavioral sciences at Rush University Medical Center in Chicago.
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all season. What is the most significant info you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
Though late in the day, I’m still going to get my Father’s Day post in before “COB”, even beating midnight Eastern time.
My Dad is a phenomenal individual and I really appreciate him (as well my Mom, but today is the Dad’s day) more than words can adequately express. Which might be a good thing, because this week is Convention where a lot of Univera associates from all over North America will descend upon Seattle for a three day event and I am burning time fast, with still much to do this evening. A quick stop at the house for dinner and then back to crank until well into the night, along with a lot of my colleagues who are doing the same thing, to finalize preparations for our annual Convention.
So as I was thinking about a Father’s Day post, and whether to even do one. As I was driving home from working offsite I thought I could share on a lesson I learned from my Dad that I reapplied yesterday during my Saturday run.
The lesson is a simple one: your body lies to you.
He used to tell me this when we’d go running, I remember heading out with him on the weekends at a young age (possibly late elementary school, or was I a bit older?) we’d go out for anywhere from 3-7 miles around the neighborhood. Every run seemed to start the same. The first half mile I’d feel lousy, and I’d tell my Dad and whimper something like “this is hard” or “I don’t feel good” or “my legs are tired, let’s turn around!”
And he’d just look at me and say “your body lies to you”, and would continue with “give it some time and you’ll see what I mean.” So we’d go a bit further. Another half mile and I wasn’t feeling good, but by then I wasn’t feeling so bad either. By the second and third mile I generally felt pretty good. Sometimes great. But, almost always, at least pretty good.
Now, I’m sure someone is reading this right now and thinking “Well, this is blasphemy! You should listen to your body!”
Indeed, sometimes you should.
But I’m not talking about putting my hand in front of a blowtorch and sloughing it off as mind over matter whilst forging forward; instead I’m speaking about the lesson I learned as it relates to being steadfast and doing some of the things you don’t naturally feel like, or want, to do.
Which, for me, quite often, includes working out.
In fact, I think that’s true for most people in that our bodies, and minds to some degree of course, don’t “want” to work out. If you doubt it then consider for a moment why we don’t, instead, have an epidemic of lean, skinny, mile-eating, resting-pulse-rate-of-50, hyper-fit men and women across North America?
After I work out I am always glad I did it. Without exception. I might not always feel physically good afterwards (though, again, usually I do by the time I’m finished). But I’m always glad I invested in doing something good for my health. Over the past ten years I’ve gone up and down with my wellness initiatives, and getting back on the horse is always hard. Staying on is hard, too.
My body resists, instead it THINKS it wants to sit on the couch, or get a bit more sleep, or eat the Cherry Garcia ice cream in the fridge…along with a few thin mints (thank you, Girl Scouts). So sometimes I have to force myself to get going, and simply realize that, at times, my body lies to me.
So now that I’m in a rhythm of working out and preparing for the Portland Marathon in the fall it’s a bit easier because I’ve got to follow a regimented schedule, and now at this point I look forward to more workouts than those I don’t. During the weekends I usually do my long run for the week, and the longest I’ve done so far is 16 miles. In contract, yesterday’s run should’ve been a breeze, it was only five miles and the pace was moderate.
But there are still occasional days, like yesterday, when I felt as if someone were beating me with a billy club with every stride. And in the last two months that I’ve been diligent about running on my regimen I’ve never once considered ending one of my runs prematurely–until yesterday.
Mile number two, I felt terrible, and I was going to bag it.
Then, as I was running (struggling) I remembered, out of nowhere, the lesson from so many years ago where my dad would turn to me and remind me “your body lies to you, give it some time.”
So I did.
And by the end of the fifth mile I realized that, once again, he was right.
Thanks, Dad, for all the great memories and lessons you’ve taught me over the years. Including one that I used, completely unexpectedly, yesterday during my run.
No doubts, take Lasix only as prescribed by your doc. Levitra is one of the best-known medications of all period. What is the most significant info you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless significant for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
Going into the Univera Cruise a few weeks ago I was still working towards my physical goal for the year (and, technically, my target date is still end of June) but I’d moved into the mode of “well, I’ll try my best.” It was accompanied with a bit of a plan, like working out a few days a week and hitting some cardio. And trying to eat better, low glycemic foods. I was actually doing okay. But I wasn’t on track to hit my goal.
I’m convinced a critical part of all our leadership, in any capacity, is both setting and accomplishing goals.
So midway through the Cruise the subject really unloaded on me as I was talking about setting in place your “next steps” for success on your goals to the rest of the attendees. Which, for me, specifically, had become somewhat lax related to my physical goal. So during the Cruise I became more convicted, and realized I needed to re-establish my plan. It was on the trip that I faced the hard facts–that if I didn’t do something significantly different then I was going to fail in achieving my objective.
My mistake was a simple and common one. I’d relegated a really important personal objective to simply “trying”, without the necessary support plan to ensure I both would and could get it done.
So I came back and sat down the day after I got home, and I created a very specific plan between early May and June 26th–in fact, I went beyond that date, but I put together what I thought was the most aggressive plan that I could possibly achieve (while maintaining other responsibilities). It was very specific.
From eliminating all caffeine or wine during the week (even Green Tea, which I love but have relegated to the weekends in exchange for Roobios tea which has zero caffeine and is loaded w/ antioxidants) to eating the exact same breakfast daily (Bill Pearl protein/oatmeal combo–easy, filling, and healthy) to a virtual elimination of red meat from my diet (only once/week) among other specific plans.
I applied the same rigor for my exercise goals, where I committed to a very specific cross-training regimen that includes Spin class on Monday’s, moderate-length runs on Tuesday through Thursday (along with lifting free weights two of these days) a rest day Friday, followed by a long run on Saturday’s and then Bikram yoga on Sunday’s.
Even my supplementation (particularly Univera products) were isolated with how much in the AM/PM, what dosage, a titration schedule, etc. Incidentally, I’m not suggesting any of this should be your plan. In fact, I’m quite certain it shouldn’t. Instead, adopt or create something specific to you.
By the time I was done with the plan, I KNEW that if I had a chance of achieving my goal going into Convention this was my best shot. The issue wasn’t whether it was a good plan in order to get me to my goal, as I drafted it up I KNEW it would work (at least eventually by end of summer if not by end of June) for my body type and personality. And that once I accomplished the plan I would then transition to a bit more balance, but still maintain the fundamentals.
The question, then, became whether I was committed to following and adhering to the plan?
Would I do what it takes? Did I really want it? And could I transform from “try” to a new mindset which was simply “no excuses, go and do it.”
The day after I wrote up the plan a funny thing happened.
I got quite sick.
It’s the most sick I’ve felt in a few years (for those of you that saw me during this time, I think I actually hid it quite well but I used a fair amount of help from Mr. Nyquil, in addition to Solanyx, Immunoburst, and Super Immune). Normally, I get over a cold or illness relatively quickly. But this was unique. This sickness, I think, was a test. It was a test to help me determine whether I’m really committed to this, and also served as a really important lesson about doing things even when you don’t feel like it.
It made me ask myself whether I really wanted this goal, and was I willing to sacrifice or fight through feeling lousy to adhere to the plan. When I didn’t FEEL like walking two blocks, was I really willing to do my ten mile run?
And, I came to the conclusion, that I didn’t want to fail. That’s the bottom line. I could deal with delaying my achievement date for a few weeks or months (though I’m not conceding that just yet either), and I could deal with “doing my absolute BEST” and not achieving the objective. But that I couldn’t get comfortable with a “I’ll try pretty hard” effort. I realized, I really wanted to get this done. It’s not to say that each day wasn’t a pain to get through the workout, but after each one I felt a bit better. Not physically, but emotionally. I’d built up a bank account of performed accountability, even if just to myself and with small things, that built upon each other.
Today was the first day in two weeks that I felt “back to normal.” But that’s not what got my psyched today. What got my psyched today is that I realized I accomplished one battle over the past two weeks, which was the battle of “I feel so badly I can’t motivate to do anything physically”, yet I did it anyways.
And it was a great reminder about the importance of having a plan and committing to the plan from a very different context than I was used to.
Because it’s this simple.
If we all operate under the plan for our most important goals and dreams that “I’m going to give it a try” without a clear and actionable plan then we’re–at best–setting ourselves up to fall into success. And, at worst, we’re setting ourselves up for a frustrating failure. If I’d relegated workouts over the past two weeks to when I felt like it I wouldn’t have exercised once. But, because I set out and committed to the plan, it became an easier (not easy, just easier-ER) decision. It wasn’t about whether I felt like it–it was about whether I was committed and willing to make the decision and do what it took. The plan was laid out, all I had to do was follow it.
No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all period. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, its doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft can kill the mood in bedroom.
