Category Archives: Practice

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.

Practice, Races, Running, Trail run, Training Log

January 5-11 Practice Running

Monday, January 5, 2015, 6:30 pm

5.17 mi,  539 ft gain, 58:14. Kellogg Lake Tree Farm gate #1, with dogs. Altra Superior 1.5 Blue.

My hamstrings were a little sore starting out today. Everything else was pretty good. They felt a little better later in the run.

I’m glad I waited until the evening. It was still absolutely pouring down this morning and mostly stopped by afternoon. But the logging road I ended up running on had flooded and was probably still underwater into the afternoon. Olney creek was very high, only about 18 inches from the bottom of the small bridge I ran across when I was there. But the road was covered in silt and all the grass was brushed to the downstream side from moving water up to a couple feet above the level of the bridge deck. That’s about 5 or 6 feet higher than when I was there. It would have been cool to see Olney Falls or Wallace Falls with all that water.

After such a strong December, I felt like I barely got started when I made it back to the car. I still have a little soreness in parts of my lower legs from December, and I have the Bridle Trails 50k on Saturday, so I’m going to continue to take it easy this week and probably most of next week as well.

Average HR 123 bpm.

 

Tuesday, January 6, 2015, 4:22 pm

5.12 mi, 46 ft gain, 46:57. Town RR access rd, with dogs. New Balance MR10v2.

I finally got out with daylight again today. The alpenglow on the mountains to the north and sunset to the southwest made for some great views on this flat run through town.

Jumped the tracks to the river side about a mile out and ran on the access road. There were some workers who appeared to be staging some things by a couple of the piles of concrete railroad ties.

Lower legs are still a little tight, but better later. It’s getting better, but I’m a little unsure about turning the 50k into a back-to-back this weekend. It’s fairly flat, and it seems to be better on flatter terrain.
It still felt like a really short run.

Average HR 124 bpm.

 

Wednesday, January 7, 2015, 4:27 pm

5.32 mi, 46 ft gain, 47:26. Town RR access rd, with dogs. New Balance MR10v2.

Today was much like yesterday. Pretty much the same route and near the same pace. The sky wasn’t quite as spectacular today, however.

The Mio Link was kind of buggy starting out. It showed my HR way high, in the 170s. Based on my breathing and how I felt, I think it was in the low to mid 120s at the time. It does this occasionally, and I haven’t figured out the problem. It’s probably related to contact between the sensors and my skin, but I wear it in almost the exact same spot at the same tension every time, so I’m not sure. Maybe it’s a low battery issue. Or maybe some ambient radio signal messes with the connection with my Suunto.

I had a weird twinge on the inside of my leg just above my left ankle. I’m not sure what it was. It lasted for a while then disappeared.

I’m both looking forward to the Bridle Trails 50k this Saturday and a little apprehensive. I haven’t had a proper long run since sometime in November. I think my long December streak makes up for it, though.

I’m also unsure if I want to go just to finish and treat it completely as a long training run, or if I want to race and see how fast I can go. From reading about it, it seems flat enough that I could maybe set a 50k PR. But it can also be quite muddy, and it’s supposed to rain, so that might limit my speed. Either way, I plan to take it easier for the first 4 laps, then maybe make a push for the last 2.

Average HR 129 bpm.

 

Thursday, January 8, 2015, 5:23 pm

4.81 mi, 367 ft gain, 51:21. Kellogg Lake Tree Farm gate #1 loop, with dogs. Altra Superior 1.5 Red.

Went out for 4-6 mi. The logging roads were really sloppy from all the big trucks. They’re logging somewhere up the hill toward Wallace Lake. My run on Monday was detoured because of it.

It was a little cool tonight, but not too bad. I warmed up fairly quickly. The first mile went by more quickly than it has the past few days. Running was pretty easy tonight.

Average HR 121 bpm.

 

Friday, January 9, 2015, 5:21 pm

4.56 mi, 330 ft gain, 50:33. Kellogg Lake Tree Farm gate #1, with dogs. Altra Superior 1.5 Blue.

The logging roads were much less sloppy today, though I didn’t run around the loop, which was sloppiest yesterday. Running was pretty easy too.

I still keep going back and forth over whether to race or just run tomorrow. With all the other runners, it’s always tough to hold back. I guess I just need more practice.

Average HR 123 bpm.

 

Saturday, January 10, 2015, 3:00 pm

28.18 mi, 1415 ft gain, 3:59:13. Bridle Trails Winter Running Festival 50k, solo. New Balance MT1010v2.

I started a little further back in the crowd than I originally wanted, but I think it helped me take it easy to start. I might try it again in the future for long races.

My HR was way high early. It started coming back down after the first lap. I have HR, pace and cadence to scroll through on the bottom section of the main screen on my Suunto Ambit 2 R. I ended up switching to pace and leaving it there for most of the race. I checked on my HR a couple times, but it was still higher than I expected, so I paced myself by my breathing instead.

It wasn’t too muddy early on. After a couple laps, the mud got turned up pretty good, but it wasn’t bad. It was kind of thick and not too slick.

I ran with one handheld and my UD SJ Essential belt. Originally, I carried my ziploc baggy of dehydrated bananas and dates in the belt, but switched to the handheld pocket after a few laps instead.

I drank one full bottle about every 2 laps. At the end of lap 2 I stopped at the aid station to refill my bottle and ate a piece of banana dipped in salt, stopped to pee, and got in my drop bag to grab my headlamp. I didn’t turn the headlamp on until about halfway through lap 3. I was going to grab more food at the end of lap 3 but I forgot. It wasn’t a problem, as I ate pretty good before the race. At the end of lap 4 I refilled my bottle, had another chunk of banana with salt, grabbed more food from my drop bag and dropped off my hat. I got a little more dehydrated than I prefer to be. I wanted to limit restroom stops, and it worked. But I finished off the bottle by the end of lap 5, grabbed another banana with salt, refilled the bottle about 1/3 and downed that before getting to the start/finish area, where I tossed my empty bottle with my 2nd empty food baggy over by my drop bag. Then I went off for the final lap.

I felt better than I expected later pretty much all race. I think my big December streak and the taper made a difference. I felt great until about the last 1.5-2 mi, when I had to put in more effort to keep up my pace. I still felt better than the end of pretty much all my other 50k races.

My lap splits were pretty even the whole night, right around 40 min give or take a little. I came through the halfway point at about 2:00:15, so I met my first goal of 2015 and ran a negative split for the second half of my first ultra of the year, though not by much. That’s all including time stopping at the aid station, toilets and drop bag. I did pretty well not stopping much. According to Strava, my moving time was only 3 minutes less than total time. And while I did go sup 4 hrs, I’m not counting it as a 50k PR or as meeting my sub 4 hr 50k goal, because the course was a little short, probably more like 46-47k.

I was passing people pretty regularly the 1st lap, still quite a few the 2nd lap, a handful on the 3rd lap, a few less on the 4th lap, just one or two on the 5th lap, and I don’t know if I passed anyone on the final lap. That’s not including lapping people. There were a couple guys that re-passed me when I stopped for aid/restroom/drop bag, but I caught back up and passed them again not too far down the trail.

The only person who passed me and stayed away was the 2nd runner of the winning pairs 50k relay team, Uli Steidl, who flew by me (lapping me) about halfway through my 5th lap.

I managed to not get lapped by the 3 guys who finished ahead of me. Looking at the early results before I left, 2nd and 3rd place were pretty close at the end. The winner finished in something like 3:33 and change. Something to work towards in the future perhaps.

I ate about 700 calories and drank about 70 oz of water. Both were lower than I’m used to, but it worked out great. For this weather, distance and time, I think that probably works better than eating and drinking as much as I have in the past. I could probably have done with a little more water, but it worked out. I had 2 more bottles worth of water and the last baggy of food by the time I made it home.

I really enjoyed the race. The trails were great, with excellent marking. Seattle Running Club and Northwest Trail Runs did an awesome job. If it fits in my schedule, I’ll be there again next year.

Average HR 157 bpm.

 

Sunday, January 11, 2015, 5:49 pm

10.61 mi, 1173 ft gain, 2:02:45. Kellogg Lake Tree Farm gate #1, with dogs. Altra Superior 1.5 Blue.

This run was really rough starting out. My legs were sore all over. My left achilles tight and achey. I think from the heel counter on the MT1010v2 pushing into it during the race. If I’m going to wear those for more muddy races, I’m going to have to do something about that. The Superior 1.5 just doesn’t have enough traction in mud, and I’ve probably got 1000-1500 mi worth of them left in the two that I’m currently rotating and the two extra pairs I have in waiting.

Back to the run. I started to loosen up a little by about 0.5 mi, and even more by 1.5 mi. I headed straight out toward the road to Wallace Lake. I planned to go up to the lake and add on enough more to make 10-15 mi. But I very quickly decided to keep it closer to the low end. I forgot that they were logging up toward the lake and had to change plans. I went up the other road at the ‘Y’ to the end, then out to the end of the next road lower.

On the way back, I turned toward the connector hill and ended up going out about a mile. It’s 1 mi from the gate to that intersection, so 2 mi from where I turned around, which is the first turn at the very start of the hill.

I felt pretty decent from about 4-8 mi considering how bad I felt at the start. I don’t think I refilled my glycogen stores enough after the race and before this run, and my energy levels were pretty low for the last couple mi. It wasn’t terrible, though.

I saw my friend the northern saw-whet owl again and got some photos. A couple turned out ok.

My original plan weeks ago when I signed up for the Bridle Trails 50k was to use it as the first of back-to-back long runs. I felt really good during the race and decided to go after it, which I paid for today. I have a feeling I’ll end up doing the same at the Lord Hill 50k next month. I also planned to use it as the first back-to-back long run that weekend. I’ll probably be recovered enough for about 20 mi next weekend, but might do 15 and 10 b2b instead, or something like it. Then in 2 weeks hit a couple b2b long runs, which will give me 2 weeks recovery from Bridle, 2 weeks recover until my last short race of the winter, and 2 more weeks until Lord Hill. Then if I go b2b long runs 2 weeks after that, I’ll have 3 weeks to recover if I decide to do another big race.

Average HR 114 bpm.

 

Weekly totals: 63.8 mi, 3915 ft gain

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.