Category Archives: Goals

Goals, Learning, Philosophy, Practice

You Are Capable of Amazing Things!

“This is too hard. I quit.” What would happen if we got rid of that little but often persistent negative voice? How much more money would we make with the skills that we gave up learning? How much more fit would we be if we stuck with fitness or nutrition habits? How much better would our relationships be if we found ways to improve them?

We learn to walk and talk without doing years of research, reading books, watching videos, years of school or coaches. A baby wants to get around, sees people around them walking and figures it out. She hears her parents, family and others speaking and wants to communicate, so she starts to mimic them.

What if you gave up when learning to walk because it was too hard? What if you got so frustrated as a baby that your parents couldn’t understand your early speech and you decided to quit?

You’re capable of amazing things. Really think about it. You started with nothing, zero, and learned to walk and talk only by watching and listening to your very limited world around you. And we’re not even perfect at walking or talking as adults after decades of practice. I trip, stub a toe, mispronounce words, my voice cracks or I choose the wrong word fairly regularly. I don’t let it stop me, though.

Now if there’s something that’s giving you a problem, there are probably books, blogs or Youtube videos by people who have gone through the same thing. Maybe it’s too much information, though. Analysis paralysis may let you feel like you’re doing something, but it’s just another form of procrastination or avoidance.

Many people also get too wrapped up in strictly following the information they find, rather than trusting that they can figure it out for themselves when they run into problems. You figured it out as a baby, you can figure it out now. Go back to what worked from the very beginning. Watch, practice, experiment, adjust, and practice some more. And if there’s no one to watch, start experimenting yourself. Your first successful step as a baby was not your first attempt.

Always remember, YOU ARE CAPABLE OF AMAZING THINGS!

Goals, Practice

Practice Making Habits

Changing habits and creating new habits are both incredibly difficult. It takes a lot of practice, and, at least for me, a lot of failures.
Missteps and setbacks are frustrating, but you just have to keep plugging along until the habit takes hold.

New habits seem to be a little easier for me to form than changing old habits. As an example, making my daily gratitude journal a habit took about a month or so. On the other hand, some of my food habits took years to change. Thankfully, once they started to change, further changes became a little easier.

I’ve found that starting small is much more effective for me. Currently, I’m trying to make writing a daily habit. I’ve been trying off and on for about a year, mostly off. Most of that time, I was setting expectations too high for myself, so looking back it’s not a surprise that I failed.

I made it 6 days in a row last week, then missed Sunday. I was a little disappointed when I went over my daily to do list and didn’t get to check off “write”. But I can either give up or start again, and giving up certainly won’t add to my happiness. I got right back to it on Monday.

As sort of a minimal base, I try to write about my daily runs on the same day. Keeping up with that certainly helps. As much as I would like to dive in and get 1000-2000+ words all toward a couple projects I’m working on, I know that diving into the deep end like that will likely result in another failure and another setback. That said, if I get in the flow and the words start just pouring out, I’m not going to force myself to stop.

Another thing I’m working on, which I have a feeling is going to be a long-term project, is reducing procrastination. This one has been incredibly difficult. I’ve found that I have to start really small. It might be something as simple as telling myself that I will feed my dogs after this Youtube video is over without getting sucked into the next one. I still often struggle with tiny things like that, or telling myself that I’m going to work on packing and shipping things I sold on eBay at a certain time. Then trying not to get wrapped up in something else and rationalizing that it can wait because the post office doesn’t close for a few hours. I’ve become pretty good at rationalizing my procrastination.

Sometimes I find myself thinking that it’s not really that important if I do these little things right away as long as I get to them sometime. (Although, Sigurd certainly won’t let me forget when it’s time to eat.) To overcome the negative self-talk, I have to remind myself that if I hold myself accountable for the little things, it’s going to make it easier to not procrastinate on the bigger, more important things.

It takes practice, sometimes a lot of practice. If you’re having trouble at one level, maybe step back and think about dropping it down a level. It takes some of the pressure off.

As Jim Rohn said, “Make measurable progress in reasonable time.” With my experience in other areas, I know that, as long as I continue stringing together small successes, I’ll get to where I want to be. It may take a week, or it might take a year.

Goals, Practice, Running

My 2015 Running Goals

I’m not big on resolutions. I prefer goals. Resolutions often seem more like rules to me. Goals give us something to strive for, to expand our limits.

Maybe it’s just semantics. Whatever you call them, though, you have to put in the work. No one’s going to run the miles for me.

Here’s my current list of running related goals:

Goals for 2015

◆    3000 miles for the year
◆    400,000 ft gain for the year
◆    Complete my first 100 miler
◆    Run the Pacific Crest Trail Section J solo in one shot, Stevens Pass to Snoqualmie Pass
◆    Negative split an ultra — Jan 10. Bridle Trails Winter Running Festival 50k. 2nd half faster, barely.
◆    First 100 mile training week (not including the 100 miler)
◆    Run everyday
◆    Run to Upper Wallace Falls 50 times in the year
◆    Wallace Falls everyday for a week
◆    Lake Serene quad (~28 mi, 10,400 ft gain)
◆    Traverse Baring Mtn, Barclay Lk, Eagle Lk, Townsend Mtn, Flapjack Pt, Eagle Rock & back to TH (~21.5 mi, 13,000ft gain.)
◆    Run up to peak of Mount Stickney from Wallace Falls side
◆    5:30 1 mile
◆    Sub 18 min 5k
◆    Traverse Mt Persis, Persindex, Mt Index

Longer term goals

◆    2:45 marathon
◆    Sub 4 hour 50k
◆    Sub 8 hour 50 miler
◆    Sub 20 hour 100 miler
◆    Solo run the Wonderland Trail
◆    Organize and direct a trail race
◆    Win an ultra, any distance

Now that I’ve put this out there, I guess I have to go after it.

Books, Goals, Learning, Practice

Practice Learning: the Books and Audiobooks I Finished in 2014

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I set a goal to read at least 24 books in 2014 and listen to at least 24 audiobooks. I read 27 and listened to 32 (34 if you count repeats).

Here are all the books I read in 2014 (* = favorites):
1)    The Power of Your Subconscious Mind, by Joseph Murphy
2)    How I Made $2,000,000 in the Stock Market, by Nicolas Darvas
3)    The Power of Awareness, by Neville Goddard
4)    How to get Started in Active Trading & Investing, by David S. Nassar
5)    You’ll See it When you Believe it, by Dr. Wayne Dyer
6)    Reminiscences of a Stock Operator by William J. O’Neil
7)    The Science of Getting Rich, by Wallace D. Wattles
8)    The Game of Work, by Charles A. Coonradt
9)    Extraordinary Popular Delusions and the Madness of Crowds and Confusion de Confusiones
10)    Jab, Jab, Jab, Right Hook, by Gary Vaynerchuk
11)    How to Make Money in Commercial Real Estate for the Small Investor, by Nicholas Masters
*  12)    Meditations, by Marcus Aurelius (free ebook downloads)
13)    How to Buy & Sell Apartment buildings by Eugene Vollucci, Stephen Vollucci
14)    The Success Principles, by Jack Canfield
15)    Survival is not Enough, by Seth Godin
16)    You Can if You Think You Can, by Norman Vincent Peale
*  17)    The Idea Factory, by Pepper White
18)    Free Culture, by Lawrence Lessig
19)    Notes from Underground, by Fyodor Dostoevsky
*  20)    Zen in the Art of Writing, by Ray Bradbury
*  21)    Wen-Tzu, by Lao-tzu
*  22)    Fahrenheit 451, by Ray Bradbury
23)    Open Horizons, by Sigurd F. Olson
24)    Utopia, by Thomas More
*  25)    Five Dialogues, by Plato (free pdf of Plato’s Dialogues, not just the 5)
26)    Wake Up & Live!, by Dorothea Brande
27)    The Magic of Believing, by Claude M. Bristol

Earlier in the year I went through my book collection and found that I had well over 100 books that I haven’t yet read. I made myself a new rule that I had to read at least 2 books I already own for every book that I buy. I think I actually have a couple read books in the bank.

These are all the audiobooks I listened to in 2014:
1)    Get Rich Carefully, by Jim Cramer
2)    The 7 Habits of Highly Effective People, by Stephen Covey
3)    Coaching for Breakthrough Success, by Peter Chee, Jack Canfield
4)    Screw It, Lets Do It, by Richard Branson
*  5)    Eat and Run by Scott Jurek, Steve Friedman
*  6)    Finding Ultra, by Rich Roll
*  7)    The Long Run, by Mishka Shubaly – audiobook (Kindle $1.99 or free with Kindle unlimited)
8)    Abundance, by Peter Diamandis, Steven Kotler
*  9)    Choose Yourself!, by James Altucher – audiobook (Kindle $0.99 or free with Kindle unlimited)
*  10)    The Obstacle is the Way, by Ryan Holiday
11)    I Will Teach you to be Rich, by Ramit Sethi
12)    The Plateau Effect by Hugh Thompson, Bob Sullivan
13)    Stein on Writing, Sol Stein
14)    Contagious, by Jonah Berger
15)    Epic Content Marketing, by Joe Pulizzi
16)    10% Happier, by Dan Harris
17)    Thinking, Fast and Slow by Daniel Kahneman
18)    The Intelligent Entrepreneur, by Bill Murphy
19)    Quiet: The Power of Introverts, by Susan Cain
20)    How to Fail at Almost Everything and Still Win Big, by Scott Adams
21)    Adapt: Why Success Always Starts with Failure, by Tim Harford
22)    100 Great Buinesses and the Minds Behind them, by Emily Ross and Angus Holland
*  23)    MASH, by Richard Hooker
24)    The Autobiography of Andrew Carnegie, by Andrew Carnegie
*  25)    Delivering Happiness, by Tony Hsieh
26)    Conscious Capitalism, by John Mackey, Raj Sisodia, Bill George
27)    1,000 Dollars & and Idea, by Sam Wyly
28)    Understanding the Mysteries of Human Behavior: Great Courses
*  29)    The War of Art, by Steven Pressfield (listened twice)
30)    How to Stay Motivated, by Zig Ziglar (listened twice)
31)    The Black Swan, by Nassim Nicholas Taleb
32)    The Entrepreneurs Toolkit: Great Courses

All audio books on this list were purchased through Audible.com (Try Audible and Get Two Free Audiobooks)
, using their Android app. I have a Platinum monthly membership, meaning two credits per month, generally good for 1 audiobook each. I purchased a couple audiobooks when they were on sale as well.

I find that most audiobook narrators read rather slowly. The Audible app allows you to play at up to 2x speed or slowing to 0.5x speed. I usually listen at 2x. Probably 90% of my listening was while in the car.

I also downloaded some public domain audiobooks from Librivox.org and found another Android audio player app that allows changing playback speed without messing up the pitch (no chipmunk voices) called Maple Player.  Librivox narrators are mostly just regular people who volunteer to read public domain works, so they aren’t always great, but it’s free, and I’m grateful for their work. I didn’t make it through any of these free audiobooks. I started listening to A Tale of Two Cities when I was out of Audible credits, but didn’t finish before the new month’s credits were available. Sometime I’ll go back and finish it.

I’m going for 30 books and 30 audiobooks for 2015. I’m hoping to drive less, so I might not make 32 like I did in 2014.
If you have any questions about any books on my lists or want recommendations, leave a comment or click the little envelope button above or below the post to send me an email.

Goals, Running

2014: It was a very good year

2014 was a great year.

I accomplished a lot more than I expected. I’m faster than ever, more aerobically fit and had my best year running.

I wanted to break a 20 minute 5k and did so this year. It wasn’t an official race, but I ran about 19:42. I didn’t warm up either. If I had, I think I would have been closer to 19 min. Sub 20 minutes isn’t my ultimate goal, but it was the first on my way. Next is sub 18 min.

Throughout the year, I broke my weekly mileage PR a number of times, including two weeks in a row in my December push, 77.1 mi and 77.3 mi. I expect to go beyond that sometime in the next couple of months.

I also had several monthly mileage PRs. Breaking 200 mi in a month was a big deal for me. And December’s 312.1 mi is huge. I’ll probably beat that in 2015 as well, but I don’t have any specific plans to do so.

I achieved some racing goals as well. In April I set a 41 minute PR at the Mt. Si Ultra 50k, finishing in 4:35:04. I was only couple minutes off from the finish time that I visualized leading up to the race.

In May I narrowly missed my 5 hour goal at the Soaring Eagle 50k by about 5 minutes. Without knowing the course at all beforehand, I did pretty well. And I had my first top 5 finish, though the field was pretty small.

In June I also narrowly missed my finish time goal, 5:30:00, at the Rattlesnake Ridge Run 50k by only 1:15. Finishing 10th was awesome.

Unfortunately, I didn’t make it to my first 50 miler, rolling my ankle three weeks prior.

But in September I ran the Sri Chinmoy Self Transcendence 7 hour race. I missed my reach goal of 50 mi, but did well to beat my primary goal of 40 mi. Officially, I finished with 42.784 mi, finishing 3rd.

This winter I’ve been running some shorter races primarily to work on improving my speed. Earlier in the year I set a goal to win a race. At the time, I meant an ultra, but I didn’t specify in my actual wording of the goal. I’ll leave it up to you as to whether it makes a difference, but I’ve now added “win an ultra” to the list. Anyway, I won my first two shorter trail races, an 8k and a 5 mi. I finished 3rd in the third race and have two more to go, possibly three if I feel up to a 5k or 10k the weekend after my upcoming 50k.

I set my most recent 2014 goal on Dec 7. I’ve already been running everyday since Aug 13. I wanted to push myself a little more and decided to finish out the year running at least 10 mi each day. I ran over 10 mi for 25 days straight, averaging a little over 11 mi for Dec 7-31. I did doubles once. And triples on my last 10k race day, a short warm up, the race, and a short run with the dogs once I got home. But I got in my mileage everyday.

As for my goals for yearly totals, I didn’t really set any until a few months ago. I’m not sure exactly when, though. I wanted to break 2000 mi for the year and 200,000 ft gain. I broke 200,000 ft gain the end of November, so I increased that to 230,000 ft. With my big December push and my final run of 2014, I ended up with 2003.8 mi and 234,799 ft gain. This was a big build up year for me. I only hit 1000 mi on Aug 21, so I did my second 1000 mi in 4 months and 10 days, and I took November fairly easy. I’m already thrilled with my year running, and that all makes it even better.

I’m currently working on my 2015 goals and will post something in the next month. I’m working on some big plans.

Hope your 2014 was as great as mine and 2015 is even better.