Part of training for a marathon include these dastardly things called "sprints" or "intervals". I remember running suicides in basketball, sprints from the baseline to the free throw line and back, then halfcourt and back, then to the opposite free throw line and back, and finally to the opposite baseline and back. Uh, I never liked those things, because coach used to make us run those as punishments at the end of practice, or just as part of his conditioning drills. Man, those things were hard, even back then when I was young and spry.
And now as part of my upcoming marathon training, these darn things are back in my life again. Now, I'll never actually "sprint" meaning a full-out 100% effort, that is, unless a dog is chasing me or something like that. But, it's much faster than I'm used to, and difficult to maintain for a long time. In my training, there are four sets of intervals distances: 400m, 800m, 1200m, and 1600m. It starts at 8x400m and peaks at 4x1600m. The pace is 1 min less than my 10k pace for the 400m and 30 seconds less than my 10k pace 1600m. Seems slow, but running 'fast' is tough at my age.
The benefits, though, are great. When I have my long runs on the weekends, the slower pace (1 minute slower than my 10k pace, or even slower if I feel like it) seems much easier, and I concentrate on my form a lot more. If you do plan to incorporate intervals in your workout regimen, be sure to warm up well, stretch, and start out nice and easy. Running too fast, too soon ... results in injury. I know this firsthand. My good friend always tells me to join a track workout group, and I probably should do that one day, and really reap the benefits of running and training in a group. I would encourage you to explore that as well.
I'm off soon, going to run 8x400m, but a little slower than usual. Just 'warming up' and 'getting ready' at this point. I'm about a week and a half from the start of marathon training.
Wednesday, March 24, 2010
Tuesday, March 23, 2010
Yoga at Night
If you have trouble sleeping, it may not just be your bed that's the issue. Man, I'm an insomniac sometimes, mostly because my mind keeps going, and going, and going, like the Energizer Bunny. It takes a while for me to calm down, slow down. And all the ESPN SportsCenter in the world isn't going to help. Plus, the Warriors and the Suns were playing a pretty amazing game last night, so I was up watching my hapless Warriors try their best and play a great and fun game last night.
Monday and Wednesday nights for me lately, have been my Yoga nights. This is much different than what I'm used to. Usually I'm an early morning Yoga person (Fridays, I do that). But, something about getting to the studio, taking care of yourself for that 1 hour, getting in a good stretch, and moving and opening your body like that, makes the rest of the night so restful and peaceful. And you know what, a restful and peaceful night typically means a good morning, and a good day.
Do something nice for yourself and try Yoga at night, either in the privacy of your own home, in a Yoga studio, fitness club, YMCA, wherever. Find a great teacher, something that you click with, calms you down, and takes you through the poses with detailed instruction. Listen carefully. Hear every word, follow the simplest and smallest instructions, they make the biggest differences. Namaste. :)
Monday and Wednesday nights for me lately, have been my Yoga nights. This is much different than what I'm used to. Usually I'm an early morning Yoga person (Fridays, I do that). But, something about getting to the studio, taking care of yourself for that 1 hour, getting in a good stretch, and moving and opening your body like that, makes the rest of the night so restful and peaceful. And you know what, a restful and peaceful night typically means a good morning, and a good day.
Do something nice for yourself and try Yoga at night, either in the privacy of your own home, in a Yoga studio, fitness club, YMCA, wherever. Find a great teacher, something that you click with, calms you down, and takes you through the poses with detailed instruction. Listen carefully. Hear every word, follow the simplest and smallest instructions, they make the biggest differences. Namaste. :)
Saturday, March 20, 2010
"Dang Bro :)"
Those two words and that emoticon were all that I needed to be put in my place. My cousin/nephew (long story) had emailed a bunch of us about how he met a nutritionist and she had passed along some basic information and background to him. She said all the standard stuff you hear about if you're into that kind of stuff (fruits and veggies - good, whole grains -good, water - good, processed food - bad, sugars - bad, etc. And then she talked about "meat" and said something akin to "meat itself isn't bad for you, it's what's done to the meat that is." I was good, until that point. And again, to reiterate, I agreed with 99.9% of what she said, she's obviously educated and enlightened and I'm here, just a regular dude, talking through my nose. :)
I think I went off. Sure, meat itself, in the right quantities, isn't bad for you. I hear that. In small quantities, it's great. But, do we really eat meat in small quantities, the type that I'm alluding to here? I don't think so. We eat meat, sometimes at every single meal, maybe 50% of our total calories, I dare say, come from meat. And that's just way too much. That was point #1. Point #2, which I won't detail here, is what's done to meat. And I think you know my stance on that. Just read "Eating Animals" by Jonathan Safran Foer, and that sums it up.
But, in retrospect, I think my unintended arrogance about the topic came through, and thus the response from my beloved cousin/nephew. I think I should speak or write with more restraint, more control, and make sure not to force information upon people. Heck, the poor nutritionist said so many good things, and I focused the 0.0001% of the 0.1% that I had issue with. And that's dumb on my part.
So, to all the good people that were copied on that email, I say to you here publicly, I apologize for my unintended arrogance. I'm just a regular dude, I don't know much, just read a few books, and all of a sudden have a passion about this stuff. I just want to encourage you to arm yourself with the information that's available, and then come to your own conclusions. Obviously, whatever you decide that is right for you, is the right choice. There's no right or wrong answer here, just the one that you choose personally.
I pray for you daily, that you have peace, health, and happiness in your life. And if there's ever anything I can do or say that helps, I'm appreciative of that.
I think I went off. Sure, meat itself, in the right quantities, isn't bad for you. I hear that. In small quantities, it's great. But, do we really eat meat in small quantities, the type that I'm alluding to here? I don't think so. We eat meat, sometimes at every single meal, maybe 50% of our total calories, I dare say, come from meat. And that's just way too much. That was point #1. Point #2, which I won't detail here, is what's done to meat. And I think you know my stance on that. Just read "Eating Animals" by Jonathan Safran Foer, and that sums it up.
But, in retrospect, I think my unintended arrogance about the topic came through, and thus the response from my beloved cousin/nephew. I think I should speak or write with more restraint, more control, and make sure not to force information upon people. Heck, the poor nutritionist said so many good things, and I focused the 0.0001% of the 0.1% that I had issue with. And that's dumb on my part.
So, to all the good people that were copied on that email, I say to you here publicly, I apologize for my unintended arrogance. I'm just a regular dude, I don't know much, just read a few books, and all of a sudden have a passion about this stuff. I just want to encourage you to arm yourself with the information that's available, and then come to your own conclusions. Obviously, whatever you decide that is right for you, is the right choice. There's no right or wrong answer here, just the one that you choose personally.
I pray for you daily, that you have peace, health, and happiness in your life. And if there's ever anything I can do or say that helps, I'm appreciative of that.
Wednesday, March 17, 2010
Less is More - Marathon Training Program
I'm about two weeks away from embarking on 4 months (16 weeks) of marathon training, culminating in the San Francisco Marathon in July. Here's the training program I'll be doing.
This is much different than what I've tried in the past, a lot less time on the road, less total 20+ mile runs, and a lot more recovery time. Even the duration (just 16 weeks) is short compared to I've done in the past. I think this suits me, because I really felt over-trained and prematurely peaked in the past.
The caveat this time, is that I'm running and training as a full-on Vegan for the first time. So, I'm wondering how my body is going to handle all of the additional loads, where I'm going to get all the calories I need to fuel up and go, and how my recovery will be after long runs. I see lots of fresh fruits and vegetables in my future, and lots of trips to Whole Foods, Trader Joes, the Farmers Markets, etc. I will probably be even more disciplined in my diet while I'm training, and not eat a lot of "processed" Vegan foods. You know what I mean, the types of foods that are in wrappers and packages, stuff ready made, etc.
I take it week-by-week, and have to still balance all of the responsibilities that being a father and husband are all about. I still need to do a great job at work, still need to walk my kids to school, help them with their homework, take care of stuff around the house, etc. But, hey, it's not like life stops for you when you embark on a marathon, eh? :) It's all good, I love the challenge, I embrace it. Give me all you got, and I'm gonna still be here. I'm still gonna get up, lace up my shoes, and get out there.
In the book, "Chi-Running" by Danny Dreyer, he talks about how running is a privilege, a gift that you should always appreciate. I never looked at it that way, I always thought running was a chore. And then one day it clicked for me, just being ABLE to run is an amazing thing. Not running fast per se, not beating your PR, just being ABLE to run. I was at a Chi-Running + Yoga camp one summer, and we went around the room to discuss why we were there. Some people talked about "Boston" ... like "When I first ran Boston ..." Some people said "Well, I've ran X number of marathons ..." I just said, "I'm just happy to be here, happy and privileged that I even have the ability just simply to run." People looked at me like I was a freak show, that I didn't mention PRs or Boston or anything like that, and I thought that was pretty hilarious. Man, so many serious people in there. Still, it turned out to be great, learned a lot from a lot of nice people, ate great, and did lots of yoga, which is always great.
Don't get me wrong, I'm fiercely competitive inside. I used to coach basketball for 15 years, and during that time, I wanted not only to beat my opponents, I wanted them to think that playing us would be the last thing they wanted to do that day, because it was going to be that tough. As a player, I had the same fire. Not the tallest, quickest, or even best out there ... in my mind, I was better than everyone, and that carried me.
So that competitive fire (something I call 'liveliness' now) is what drives me to complete my training and the race. Now, I am a lot different now. If an older lady, a little kid, or a fat guy passes me during a race (which happens all the time, at any distance!), I just laugh it off, and just keep running at my pace. I'm not competitive with other people in running, I just run with them, behind them mostly, and enjoy the view. But, I am competitive in completing my training, in trying my best during the race, and enjoying it the whole time.
If you ever want a serious challenge, something you never thought you could accomplish. Try running a marathon, half-marathon, 10k, or 5k ... heck just run 1 mile, heck walk 1 mile. You never know what you're capable of, until you put your mind to it and try.
This is much different than what I've tried in the past, a lot less time on the road, less total 20+ mile runs, and a lot more recovery time. Even the duration (just 16 weeks) is short compared to I've done in the past. I think this suits me, because I really felt over-trained and prematurely peaked in the past.
The caveat this time, is that I'm running and training as a full-on Vegan for the first time. So, I'm wondering how my body is going to handle all of the additional loads, where I'm going to get all the calories I need to fuel up and go, and how my recovery will be after long runs. I see lots of fresh fruits and vegetables in my future, and lots of trips to Whole Foods, Trader Joes, the Farmers Markets, etc. I will probably be even more disciplined in my diet while I'm training, and not eat a lot of "processed" Vegan foods. You know what I mean, the types of foods that are in wrappers and packages, stuff ready made, etc.
I take it week-by-week, and have to still balance all of the responsibilities that being a father and husband are all about. I still need to do a great job at work, still need to walk my kids to school, help them with their homework, take care of stuff around the house, etc. But, hey, it's not like life stops for you when you embark on a marathon, eh? :) It's all good, I love the challenge, I embrace it. Give me all you got, and I'm gonna still be here. I'm still gonna get up, lace up my shoes, and get out there.
In the book, "Chi-Running" by Danny Dreyer, he talks about how running is a privilege, a gift that you should always appreciate. I never looked at it that way, I always thought running was a chore. And then one day it clicked for me, just being ABLE to run is an amazing thing. Not running fast per se, not beating your PR, just being ABLE to run. I was at a Chi-Running + Yoga camp one summer, and we went around the room to discuss why we were there. Some people talked about "Boston" ... like "When I first ran Boston ..." Some people said "Well, I've ran X number of marathons ..." I just said, "I'm just happy to be here, happy and privileged that I even have the ability just simply to run." People looked at me like I was a freak show, that I didn't mention PRs or Boston or anything like that, and I thought that was pretty hilarious. Man, so many serious people in there. Still, it turned out to be great, learned a lot from a lot of nice people, ate great, and did lots of yoga, which is always great.
Don't get me wrong, I'm fiercely competitive inside. I used to coach basketball for 15 years, and during that time, I wanted not only to beat my opponents, I wanted them to think that playing us would be the last thing they wanted to do that day, because it was going to be that tough. As a player, I had the same fire. Not the tallest, quickest, or even best out there ... in my mind, I was better than everyone, and that carried me.
So that competitive fire (something I call 'liveliness' now) is what drives me to complete my training and the race. Now, I am a lot different now. If an older lady, a little kid, or a fat guy passes me during a race (which happens all the time, at any distance!), I just laugh it off, and just keep running at my pace. I'm not competitive with other people in running, I just run with them, behind them mostly, and enjoy the view. But, I am competitive in completing my training, in trying my best during the race, and enjoying it the whole time.
If you ever want a serious challenge, something you never thought you could accomplish. Try running a marathon, half-marathon, 10k, or 5k ... heck just run 1 mile, heck walk 1 mile. You never know what you're capable of, until you put your mind to it and try.
Tuesday, March 16, 2010
Laugh!
What is it about laughter that is so good for you? Can someone educate me? I mean, we spend so many resources, so much time, so much energy trying to eat right, exercise, be mentally and spiritually centered, find peace, etc. Sometimes, just a laugh, as simple as that is, puts everything in it's place, even for just a moment.
I'm not talking about a chuckle, a smirk, or a giggle. I'm talking about something hella funny, something that makes you crack up, hold onto your stomach, make you bend over, cry tears, stop your breathing for a second, you know what I mean. I had a couple of moments like that the past few days, and really, it felt like, even for a moment, that all was right in the world. Body centered, mind empty, blood flowing, thoughts quiet, emotionally happy, spiritually in tune. All because of a good laugh.
I pray for you today, my friend, who may be reading this in search of something very deep and enlightened, to look at the more simple things in life that may give you a sense of peace and joy, even if just for a moment. Crack up, laugh, live your life, and enjoy the benefits!
I'm not talking about a chuckle, a smirk, or a giggle. I'm talking about something hella funny, something that makes you crack up, hold onto your stomach, make you bend over, cry tears, stop your breathing for a second, you know what I mean. I had a couple of moments like that the past few days, and really, it felt like, even for a moment, that all was right in the world. Body centered, mind empty, blood flowing, thoughts quiet, emotionally happy, spiritually in tune. All because of a good laugh.
I pray for you today, my friend, who may be reading this in search of something very deep and enlightened, to look at the more simple things in life that may give you a sense of peace and joy, even if just for a moment. Crack up, laugh, live your life, and enjoy the benefits!
Monday, March 15, 2010
Green Smoothies and Friends/Family
So, by now, you know that I'm a Vegan, not super strict, not nutty or crazy or zealous, and do it mostly for health reasons, with some heavy thoughts of the environment, the farmers and workers involved, and animals mixed in. But, again, mostly for health reasons, and to have a conscience when it comes to what I put into my body.
I've been pitching and preaching this "Green Smoothie" idea for a while now to my family and friends who want to try. We obviously don't get enough dark leafy greens in our diet, something we need to nourish and heal us on a daily basis. It would be great if we could have a nice salad for lunch and dinner, every dinner, but that just doesn't happen for most of us. Man, I love a great green salad, but it's hard to find a good one, unless you make it yourself, and take care to get all of the very best and freshest ingredients. On the "Eat-To-Live" 6 week jumpstart, I had salads for lunch and dinner. On a 30-day raw diet, I did the same thing. And I felt great. But, I made my salads myself and packed them, every day. And for a busy guy like me, that can be a lot to do on a daily basis.
For breakfast, what do we normally eat? Oatmeal? Bagels? Fruit? Cereal with milk? Toast? Coffee? Bacon and eggs? Hash browns? Pancakes or waffles? You know, for some people, they do great just by eating the traditional breakfast. It gives them the energy and nutrition they need going forward. And if they do get their greens and veggies later in the day, exercise, and take care of themselves, then I'm sure they'll be fine, healthy, and balanced. But, it's likely that most people have a traditional breakfast, one without any dark leafy greens, and then don't eat ANY dark leafy greens or veggies for the rest of the day. Maybe it's a burger, fries, and coke for lunch, and then some frozen dinner in the microwave for dinner.
That's why I'm pitching the Green Smoothie idea. Get your greens in early in the morning, when your body needs it the most. It's so simple and easy to do, it takes me less time to pour cereal into a bowl, add soy milk, and munch, that it does to make a green smoothie and drink it down. Seriously. In all of 5 minutes, I'm done. And I feel great. My body is nourished, I'm full and satisfied probably until 10am or so, when a small piece of fruit will do. I have great fiber, low calories, and high nutrition, all packed in a simple smoothie. And it tastes amazing, now something I crave and feel undernourished when I don't have it. I've been drinking green smoothies daily for about 9 months now for breakfast. My friends and family have tried and tasted my basic recipe for it, and they all love it. I encourage you to try it, replace that cup of coffee, or that traditional breakfast with a green smoothie, do it for a week or 6 weeks if you're up to it, and see what it does for you. Give some to your kids, see if they like it. Modify the recipe to your liking, make it taste good for you, add whatever you like.
You don't have to start your day with something greasy, oily, or heavy, something hard for your body to digest and make you even more tired. You don't have to skip breakfast and make excuses because of time, effort, business, or anything like that. All you have to do is throw a bunch of stuff in a blender, push a button, pour, and drink. That's all, and it'll give you so much. To your health!
I've been pitching and preaching this "Green Smoothie" idea for a while now to my family and friends who want to try. We obviously don't get enough dark leafy greens in our diet, something we need to nourish and heal us on a daily basis. It would be great if we could have a nice salad for lunch and dinner, every dinner, but that just doesn't happen for most of us. Man, I love a great green salad, but it's hard to find a good one, unless you make it yourself, and take care to get all of the very best and freshest ingredients. On the "Eat-To-Live" 6 week jumpstart, I had salads for lunch and dinner. On a 30-day raw diet, I did the same thing. And I felt great. But, I made my salads myself and packed them, every day. And for a busy guy like me, that can be a lot to do on a daily basis.
For breakfast, what do we normally eat? Oatmeal? Bagels? Fruit? Cereal with milk? Toast? Coffee? Bacon and eggs? Hash browns? Pancakes or waffles? You know, for some people, they do great just by eating the traditional breakfast. It gives them the energy and nutrition they need going forward. And if they do get their greens and veggies later in the day, exercise, and take care of themselves, then I'm sure they'll be fine, healthy, and balanced. But, it's likely that most people have a traditional breakfast, one without any dark leafy greens, and then don't eat ANY dark leafy greens or veggies for the rest of the day. Maybe it's a burger, fries, and coke for lunch, and then some frozen dinner in the microwave for dinner.
That's why I'm pitching the Green Smoothie idea. Get your greens in early in the morning, when your body needs it the most. It's so simple and easy to do, it takes me less time to pour cereal into a bowl, add soy milk, and munch, that it does to make a green smoothie and drink it down. Seriously. In all of 5 minutes, I'm done. And I feel great. My body is nourished, I'm full and satisfied probably until 10am or so, when a small piece of fruit will do. I have great fiber, low calories, and high nutrition, all packed in a simple smoothie. And it tastes amazing, now something I crave and feel undernourished when I don't have it. I've been drinking green smoothies daily for about 9 months now for breakfast. My friends and family have tried and tasted my basic recipe for it, and they all love it. I encourage you to try it, replace that cup of coffee, or that traditional breakfast with a green smoothie, do it for a week or 6 weeks if you're up to it, and see what it does for you. Give some to your kids, see if they like it. Modify the recipe to your liking, make it taste good for you, add whatever you like.
You don't have to start your day with something greasy, oily, or heavy, something hard for your body to digest and make you even more tired. You don't have to skip breakfast and make excuses because of time, effort, business, or anything like that. All you have to do is throw a bunch of stuff in a blender, push a button, pour, and drink. That's all, and it'll give you so much. To your health!
Sunday, March 14, 2010
Rest Day
And on the seventh day ... God rested. And so should you, unless of course, it's your race day. :)
All kidding aside, rest is one of the most important aspects of training, both physically and mentally. You see it all the time, folks over training, peaking too early, not getting enough rest, and by the time their event comes up, they're bonking big time.
It happened to me at my last marathon. I trained for 1 year for that silly thing, about 8 months of base-building, and 4 months of hardcore, 4x/week marathon training. Long runs of 20,22, and 23 miles interspersed with track sprints, etc. For some people, this is fine, no big deal, their bodies can handle the load. But for me, it was too much. I peaked at that 23-mile run, early on a Saturday morning, had the training run of my life. I wish that could've been my race. By the time the real race came about 3 weeks later, I was tapped out, and by mile 19, I was struggling, walking, and ready to call it a day. Whatever it was that made me finish that race, out in the cold for such a long time, I'll really never know, maybe some inner drive that just wanted to complete a year's worth of training, maybe the crowd cheering us on, maybe the other runners struggling with me, maybe my smile as I was walking, or maybe my family who was there to cheer me on at Mile 20. The bottom line was that I over-trained, and peaked too early.
So, for this next one, I'm handling it differently. Not that it will be any better, but I'll try something different. Less running, more stretching, more rest. Slower pace, hopefully less injuries. And hey, it's my last marathon ever, one for the 3rd daughter, one for the road. And it's gonna great to train for it, and finally finish it, no matter what the dumb clock says at the end. I've never been one to keep track of my 'PR' or my 'time' or compare to my age group or my friends who ran. Who cares? I run slowly, and I like it that way. I run for 4 months to train for this, and most times, it's just me out there, talking to myself, hyping myself up. So in the end, with whatever result happens, I'm completely happy with it, as long as I tried my best, as long as I gave it my all.
So, that should be the case for your rest days as well. Give those as much attention as you do your training days. Watch what you're doing, stay off your legs, get a massage, get some rest, some sleep, or some quiet time. Pray, meditate. Ease off, take it slow. There are 6 days to work, 1 day to rest.
All kidding aside, rest is one of the most important aspects of training, both physically and mentally. You see it all the time, folks over training, peaking too early, not getting enough rest, and by the time their event comes up, they're bonking big time.
It happened to me at my last marathon. I trained for 1 year for that silly thing, about 8 months of base-building, and 4 months of hardcore, 4x/week marathon training. Long runs of 20,22, and 23 miles interspersed with track sprints, etc. For some people, this is fine, no big deal, their bodies can handle the load. But for me, it was too much. I peaked at that 23-mile run, early on a Saturday morning, had the training run of my life. I wish that could've been my race. By the time the real race came about 3 weeks later, I was tapped out, and by mile 19, I was struggling, walking, and ready to call it a day. Whatever it was that made me finish that race, out in the cold for such a long time, I'll really never know, maybe some inner drive that just wanted to complete a year's worth of training, maybe the crowd cheering us on, maybe the other runners struggling with me, maybe my smile as I was walking, or maybe my family who was there to cheer me on at Mile 20. The bottom line was that I over-trained, and peaked too early.
So, for this next one, I'm handling it differently. Not that it will be any better, but I'll try something different. Less running, more stretching, more rest. Slower pace, hopefully less injuries. And hey, it's my last marathon ever, one for the 3rd daughter, one for the road. And it's gonna great to train for it, and finally finish it, no matter what the dumb clock says at the end. I've never been one to keep track of my 'PR' or my 'time' or compare to my age group or my friends who ran. Who cares? I run slowly, and I like it that way. I run for 4 months to train for this, and most times, it's just me out there, talking to myself, hyping myself up. So in the end, with whatever result happens, I'm completely happy with it, as long as I tried my best, as long as I gave it my all.
So, that should be the case for your rest days as well. Give those as much attention as you do your training days. Watch what you're doing, stay off your legs, get a massage, get some rest, some sleep, or some quiet time. Pray, meditate. Ease off, take it slow. There are 6 days to work, 1 day to rest.
Friday, March 12, 2010
P90X Yoga
Last year, I completed a round of P90X (Classic). Boy, let me tell you, that was an intense 90 days of strength training. I can't say that I achieved the same results as those people on the infomercial, but it was definitely a serious challenge. I'll detail that experience in a later post.
One of the videos I still do regularly is P90X Yoga. It is a "Power Flow" style of yoga that is meant to complement strength training. It's very, very different from the other styles of Yoga that I'm used to (Hatha, Bikram, etc.) in that there's not really a "recovery period" between intense sets, just flow from one movement to the next. I guess it's a good variant and something that's very simple to do in the comfort of your own living room. Push play on the DVD, grab your mat, water, towel, and go.
Tony Horton, the inventor of P90X, is a very cool guy, and a great teacher. I think he has the right balance of intensity, humility, motivation, and acceptance that you look for in a trainer. "Do your best, and forget the rest" is his mantra. And in yoga, he changes up his approach big time, a lot quieter and open-minded. An interesting quote from Tony H. in the first part of video, "...There's a whole bunch of people that say, I don't wanna do no Yoga, it's silly, it's weird and they do these crazy Ohms at the end. Expand the mind here a little bit, and try something new. I can do things at my age not because I can do a bunch of pullups, but because I do yoga."
I like to do different types of Yoga, some more focused on meditation and relaxation, while others more on strength, flexibility, and balance. The variety keeps me flexible, strong, and focused while I'm running. So, my running schedule for this marathon training will be 3 runs per week, TU, TH, and SA. And Yoga on M, W, F, with SU as a full rest day. It's hard to find time to get everything in, so they'll be a few lunch time runs or yoga sessions thrown in there, with the occasional skip or flip-flop of schedule. It's all good, just have a plan, and stick to it the best you can.
Give yoga a chance, if you haven't already. It may seem silly or weird to you at first, but I think you'll find the benefits amazing, and like Tony H. says "...stay in the moment, clear your mind, it'll feel like a ride you've never felt before." Namaste, Tony H.
One of the videos I still do regularly is P90X Yoga. It is a "Power Flow" style of yoga that is meant to complement strength training. It's very, very different from the other styles of Yoga that I'm used to (Hatha, Bikram, etc.) in that there's not really a "recovery period" between intense sets, just flow from one movement to the next. I guess it's a good variant and something that's very simple to do in the comfort of your own living room. Push play on the DVD, grab your mat, water, towel, and go.
Tony Horton, the inventor of P90X, is a very cool guy, and a great teacher. I think he has the right balance of intensity, humility, motivation, and acceptance that you look for in a trainer. "Do your best, and forget the rest" is his mantra. And in yoga, he changes up his approach big time, a lot quieter and open-minded. An interesting quote from Tony H. in the first part of video, "...There's a whole bunch of people that say, I don't wanna do no Yoga, it's silly, it's weird and they do these crazy Ohms at the end. Expand the mind here a little bit, and try something new. I can do things at my age not because I can do a bunch of pullups, but because I do yoga."
I like to do different types of Yoga, some more focused on meditation and relaxation, while others more on strength, flexibility, and balance. The variety keeps me flexible, strong, and focused while I'm running. So, my running schedule for this marathon training will be 3 runs per week, TU, TH, and SA. And Yoga on M, W, F, with SU as a full rest day. It's hard to find time to get everything in, so they'll be a few lunch time runs or yoga sessions thrown in there, with the occasional skip or flip-flop of schedule. It's all good, just have a plan, and stick to it the best you can.
Give yoga a chance, if you haven't already. It may seem silly or weird to you at first, but I think you'll find the benefits amazing, and like Tony H. says "...stay in the moment, clear your mind, it'll feel like a ride you've never felt before." Namaste, Tony H.
Thursday, March 11, 2010
Getting Back on Track
Wow, I've looked at my recent posts and they have all been about mental and emotional health, stress management, etc. I think it's obvious that I'm going through some emotionally challenging times and trying to deal with them the best I can. For the most part, it pretty much is as tough as I make it out to be. Stress and emotional issues can compromise your physical being, more than you know. Realizing this and witnessing it firsthand was a big red flag for me. I definitely don't want to have my health compromised by my mind, and it's wandering nature. So, it's really time to quiet the mind, and get back on track.
I received a few emails from some of my former players, who are asking about nutrition, etc. They are older now, and their reign of physical invincibility is starting to wane. Of course, the first question I ask is "What are you eating and drinking now?" It's not surprising that they are all on unconscious diets, skipping breakfast, eating whatever, not getting enough nutrition. And when I tell them I'm Vegan, their first response is, "Well, I don't think I can give up dairy or meat, but I can cut back." And hey, you know what, that's an awesome response from them, it shows that they are conscious, just by saying that. Of course, I respond, "Look, you don't have to give up dairy or meat, and I wouldn't recommend you make such a drastic change. Go slowly, do one thing at a time, but take a hard look at what you're doing now, and see if there are easy things you can change to make your diet better for you." And then, I hand them a copy of "Eat to Live" by Joel Fuhrman.
Now, these are my former players, guys who I coached basketball for many years. We have a connection unlike that of just friend-to-friend. I know that they'll at least consider what I have to say, because I've lived it myself. And I think they know that I'm always there for them.
Allright, now for my plans. I'm about two weeks away from full-on marathon training for the SF Marathon, and I'm nowhere near where I want to be. My cardio base isn't there, my flexibility is great, my strength is okay (not great), and my ankle feels better than ever. My head is a mess, but I'm going to fix that (big time). So, in the next two weeks, it's really, really time to get the train back on track, get things moving forward again, and get ready for this run, which is the most important of my life, the last marathon I'll ever run, one for each daughter.
I'm thinking about all of you out there, who need a nudge, a push to get going like me. I'm lucky enough to be able to find something inside of myself to nudge me over the edge, to get me going again. If you're not so lucky, then let me be that voice. "Get up, get going, get back on track! You can do it, believe in yourself, take care of yourself, and accomplish that goal." Good luck to you, you're in my thoughts and prayers.
I received a few emails from some of my former players, who are asking about nutrition, etc. They are older now, and their reign of physical invincibility is starting to wane. Of course, the first question I ask is "What are you eating and drinking now?" It's not surprising that they are all on unconscious diets, skipping breakfast, eating whatever, not getting enough nutrition. And when I tell them I'm Vegan, their first response is, "Well, I don't think I can give up dairy or meat, but I can cut back." And hey, you know what, that's an awesome response from them, it shows that they are conscious, just by saying that. Of course, I respond, "Look, you don't have to give up dairy or meat, and I wouldn't recommend you make such a drastic change. Go slowly, do one thing at a time, but take a hard look at what you're doing now, and see if there are easy things you can change to make your diet better for you." And then, I hand them a copy of "Eat to Live" by Joel Fuhrman.
Now, these are my former players, guys who I coached basketball for many years. We have a connection unlike that of just friend-to-friend. I know that they'll at least consider what I have to say, because I've lived it myself. And I think they know that I'm always there for them.
Allright, now for my plans. I'm about two weeks away from full-on marathon training for the SF Marathon, and I'm nowhere near where I want to be. My cardio base isn't there, my flexibility is great, my strength is okay (not great), and my ankle feels better than ever. My head is a mess, but I'm going to fix that (big time). So, in the next two weeks, it's really, really time to get the train back on track, get things moving forward again, and get ready for this run, which is the most important of my life, the last marathon I'll ever run, one for each daughter.
I'm thinking about all of you out there, who need a nudge, a push to get going like me. I'm lucky enough to be able to find something inside of myself to nudge me over the edge, to get me going again. If you're not so lucky, then let me be that voice. "Get up, get going, get back on track! You can do it, believe in yourself, take care of yourself, and accomplish that goal." Good luck to you, you're in my thoughts and prayers.
Monday, March 8, 2010
Get Over It!
When I used to coach basketball, I'd here a ton of complaints from my players. "I'm not getting enough playing time!" "These drills are too hard!" "I'm not good enough!" "I'm tired!" and on and on. As I coach I would hear so many negative thoughts from my players, and I knew what they needed. They needed just a touch of something from me, and that was a bit different depending on the player. For some, a swift (figurative) kick in the tail would work best. For others, just a nudge or whisper of something competitive to get them going. And yet for others, just a simple pat on the back, a smile, or a more simple message like, "You got it, I have faith in you."
What I would give right now to be a ball player again, and have my coaches give me some advice. I wonder what they would say? Heck, probably the same things they told me back then, and the same things I told my players when they were in my situation. Give me a nudge, some kind words, or a swift kick in the tail. The common theme, despite all of the different methods, is simply "Get Over It and Move On!" There's always tomorrow, there's always another practice, another game to play. That confidence is something that basketball gave me and many of my coaches and former players. I know it's often tough to translate that into life sometimes, especially when life is tough on you, but going back to your fundamentals, isn't it a simple and elegant way to deal with life's struggles?
I remember specifically this one kid. He was way too small to ever be a real factor, but I loved the kid dearly. He worked so hard, never missed a practice, was so into the game. He got real discouraged one day because we had some pretty killer workouts. His shins and his legs just wouldn't let keep up with all of the track work (3 miles in 21 minutes, as a team) before practice, then 2 hours of practice. We chatted for a bit, and he really wanted to quit, saying that his legs couldn't take the pounding, etc., that he was too small, and that he wasn't going to play anyway. Well, I stopped all of that right there. I told him to forget all of those negative thoughts, things that take away from your confidence. Stop worrying about all of the 'noise' and 'other stuff' and focus in on the problem at hand, which is simply to run these 3 miles before practice. He said okay, and that his shins hurt while running. I thought for a bit and said, you ever think about wearing sweats while you run, keep your legs warm? He said no, not really, but was willing to try. Sure enough, his next 3 mile run was great, no pain, and he finished off the season on the team, didn't play much, but was as important to me, and loved by me, as much as the very best players on my team. Just a little nudge, that was all it took.
So if you're stuck in the moment, and you can't get out if it (shameless U2 bite there), think about a former coach of yours or make up one, and have them tell you straight up, get over it, focus on the problem at hand, and move on.
What I would give right now to be a ball player again, and have my coaches give me some advice. I wonder what they would say? Heck, probably the same things they told me back then, and the same things I told my players when they were in my situation. Give me a nudge, some kind words, or a swift kick in the tail. The common theme, despite all of the different methods, is simply "Get Over It and Move On!" There's always tomorrow, there's always another practice, another game to play. That confidence is something that basketball gave me and many of my coaches and former players. I know it's often tough to translate that into life sometimes, especially when life is tough on you, but going back to your fundamentals, isn't it a simple and elegant way to deal with life's struggles?
I remember specifically this one kid. He was way too small to ever be a real factor, but I loved the kid dearly. He worked so hard, never missed a practice, was so into the game. He got real discouraged one day because we had some pretty killer workouts. His shins and his legs just wouldn't let keep up with all of the track work (3 miles in 21 minutes, as a team) before practice, then 2 hours of practice. We chatted for a bit, and he really wanted to quit, saying that his legs couldn't take the pounding, etc., that he was too small, and that he wasn't going to play anyway. Well, I stopped all of that right there. I told him to forget all of those negative thoughts, things that take away from your confidence. Stop worrying about all of the 'noise' and 'other stuff' and focus in on the problem at hand, which is simply to run these 3 miles before practice. He said okay, and that his shins hurt while running. I thought for a bit and said, you ever think about wearing sweats while you run, keep your legs warm? He said no, not really, but was willing to try. Sure enough, his next 3 mile run was great, no pain, and he finished off the season on the team, didn't play much, but was as important to me, and loved by me, as much as the very best players on my team. Just a little nudge, that was all it took.
So if you're stuck in the moment, and you can't get out if it (shameless U2 bite there), think about a former coach of yours or make up one, and have them tell you straight up, get over it, focus on the problem at hand, and move on.
Saturday, March 6, 2010
The Mountain
Well, okay it was more of a hill than a mountain, but it'll do. I was running up a big, big hill today. 1.25 mile stretch of elevation near my health club. I parked at the parking lot, ran to the base of the hill, then up to the top, ran back down, and finished off with a nice stretch in the stretching area, and some time in the steam room. All in all, about a 5 mile run, uphill and downhill, with lots of walking (tender achilles) in between. I felt good, despite some chest congestion from a weeklong cold, I'm almost over it.
I was thinking about something abstract as I was running. Running is like life, you expend a certain amount of energy, and that translates into movement.
On a flat ground, life is normal, nothing helping you, nothing hindering you. The energy you expend fully translates into movement, with no other worries.
The big mountain (or hill), the endless upward view of it, the windy road that traverses through it ... is the struggle of life. The struggle tilts the flat ground upward, and now the energy you expend only translates partially into movement. The other part is wasted, due to the upward tilt. The wasted energy is your mind, thinking random and fictional thoughts or despair or anxiety because of the rest of the big mountain to climb.
Or maybe it's your process. Try to run up the hill, and you run out of energy completely, you're trying to climb too fast, solve problems too quickly. Slow down, and walk it instead. Save your energy, savor the moment, rest your mind, and make progress regularly up the hill and be observant of what you see. See others ahead of you, those represent people going through the same struggle you are. If you slow down enough and conserve energy, you can see what they're doing to continue. Look back, and you'll either see how far you've come, or others on their way. Don't be afraid to pass along advice, it'll help them and you.
Once you get close to the top, you'll begin to see the plateau or horizon, and this represents the end of the struggle. You get there and look down, and are absolutely amazed that you could get this far, but you did, and you're in one piece, just like so many who were ahead of you, and so many who were behind you. On the way down, life is easy, because you're blessed with a downward tilt. The energy you expend is added to that of the tilt, so you can run fast with little energy wasted. This is when life treats you well, those days that are sunny and smiley, when people are nice to you, and when things go your way. Enjoy it, because it's going to plateau very quickly, and before you know it, we're back to our normal life, flat ground.
Sometimes, running does that for you. You appreciate the things in life that you're going through and relate them almost comically to your run. For me, getting to the top, and staying there for moment, I saw the struggle and overcame it, and came back down from it with momentum. On when on flat ground, I ran with ease, because the struggle was so much tougher.
I pray for you, my friend, that your struggles can be overcome a few steps at a time, and that you may look back at the mountain of struggle with amazement, knowing that you made it through all of that.
I was thinking about something abstract as I was running. Running is like life, you expend a certain amount of energy, and that translates into movement.
On a flat ground, life is normal, nothing helping you, nothing hindering you. The energy you expend fully translates into movement, with no other worries.
The big mountain (or hill), the endless upward view of it, the windy road that traverses through it ... is the struggle of life. The struggle tilts the flat ground upward, and now the energy you expend only translates partially into movement. The other part is wasted, due to the upward tilt. The wasted energy is your mind, thinking random and fictional thoughts or despair or anxiety because of the rest of the big mountain to climb.
Or maybe it's your process. Try to run up the hill, and you run out of energy completely, you're trying to climb too fast, solve problems too quickly. Slow down, and walk it instead. Save your energy, savor the moment, rest your mind, and make progress regularly up the hill and be observant of what you see. See others ahead of you, those represent people going through the same struggle you are. If you slow down enough and conserve energy, you can see what they're doing to continue. Look back, and you'll either see how far you've come, or others on their way. Don't be afraid to pass along advice, it'll help them and you.
Once you get close to the top, you'll begin to see the plateau or horizon, and this represents the end of the struggle. You get there and look down, and are absolutely amazed that you could get this far, but you did, and you're in one piece, just like so many who were ahead of you, and so many who were behind you. On the way down, life is easy, because you're blessed with a downward tilt. The energy you expend is added to that of the tilt, so you can run fast with little energy wasted. This is when life treats you well, those days that are sunny and smiley, when people are nice to you, and when things go your way. Enjoy it, because it's going to plateau very quickly, and before you know it, we're back to our normal life, flat ground.
Sometimes, running does that for you. You appreciate the things in life that you're going through and relate them almost comically to your run. For me, getting to the top, and staying there for moment, I saw the struggle and overcame it, and came back down from it with momentum. On when on flat ground, I ran with ease, because the struggle was so much tougher.
I pray for you, my friend, that your struggles can be overcome a few steps at a time, and that you may look back at the mountain of struggle with amazement, knowing that you made it through all of that.
Friday, March 5, 2010
Serenity
The Serenity Prayer
God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.
--Reinhold Niebuhr
God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.
--Reinhold Niebuhr
Thursday, March 4, 2010
Eating Out
It's tough being a Vegan to eat out at restaurants sometimes. I had a very cool experience the other day. I was going to an evening meeting in downtown Los Gatos, and I was a bit hungry. I didn't want to walk far, because it was chilly outside, and I didn't have a lot of time. So, I browsed the places nearby, and saw a restaurant across the street, "Grillhouse." Ugh! Probably a steak place or something. I checked the menu, and they had mostly animal proteins, but there really wasn't time to go anywhere else, so I decided to go in.
I sit down, tell the waiter I'm a Vegan, and he says, "I went Vegan for 4 months, and that was hard! But I felt great. Have you read 'The China Study?'" And off we went. I think we chatted for about 10 minutes about health, dairy, animal proteins, etc. It was a very nice conversation with a genuinely kind soul. I ordered up a few things: organic greens, oven roasted vegetables, and roasted and spiced potatoes. All of them were side orders, but I didn't care. Man, that was the best meal I've had in a long time. You sometimes don't appreciate the skill involved in preparing vegetables and salads. When they're done right, you can taste it, beautifully spiced, very fresh, lightly dressed, etc. So much fiber and nutrition in those three dishes, I was full and very satisfied afterwards, without feeling sleepy or tired. That's the beauty of a Vegan diet. You can eat, and your body easily digests your food, extracts the nutrition it needs, all with the least amount of energy expended. It's really efficient fueling, if you think about it.
I went to my meeting that night, ready to tackle whatever was thrown at me, all because of a nice gentleman who was kind enough to understand and empathize with my situation, and a lovingly prepared meal.
I encourage you, even if you're not Vegan, to try it for just one meal. Order a bunch of sides free from dairy or animal proteins, and see how you feel afterwards. You might feel awful, in which case, I would say try it again at some other place, or maybe add something small (dairy or animal protein) to satisfy that 'need'. You might feel great and say that wasn't so bad, in which case, I would say try it again at another restaurant and see if you feel the same. And hey, you know what, if it isn't for you, don't worry about. It's totally fine. There are no right answers, remember that. That you tried, even for just one meal, may be enough for you to know if this is something you'd be willing to try for a more extended period of time, like 6 weeks or even 4 months, like the kind waiter.
I wish you well today.
I sit down, tell the waiter I'm a Vegan, and he says, "I went Vegan for 4 months, and that was hard! But I felt great. Have you read 'The China Study?'" And off we went. I think we chatted for about 10 minutes about health, dairy, animal proteins, etc. It was a very nice conversation with a genuinely kind soul. I ordered up a few things: organic greens, oven roasted vegetables, and roasted and spiced potatoes. All of them were side orders, but I didn't care. Man, that was the best meal I've had in a long time. You sometimes don't appreciate the skill involved in preparing vegetables and salads. When they're done right, you can taste it, beautifully spiced, very fresh, lightly dressed, etc. So much fiber and nutrition in those three dishes, I was full and very satisfied afterwards, without feeling sleepy or tired. That's the beauty of a Vegan diet. You can eat, and your body easily digests your food, extracts the nutrition it needs, all with the least amount of energy expended. It's really efficient fueling, if you think about it.
I went to my meeting that night, ready to tackle whatever was thrown at me, all because of a nice gentleman who was kind enough to understand and empathize with my situation, and a lovingly prepared meal.
I encourage you, even if you're not Vegan, to try it for just one meal. Order a bunch of sides free from dairy or animal proteins, and see how you feel afterwards. You might feel awful, in which case, I would say try it again at some other place, or maybe add something small (dairy or animal protein) to satisfy that 'need'. You might feel great and say that wasn't so bad, in which case, I would say try it again at another restaurant and see if you feel the same. And hey, you know what, if it isn't for you, don't worry about. It's totally fine. There are no right answers, remember that. That you tried, even for just one meal, may be enough for you to know if this is something you'd be willing to try for a more extended period of time, like 6 weeks or even 4 months, like the kind waiter.
I wish you well today.
Monday, March 1, 2010
Expectation
"Expectation kills joy." I heard a co-worker of mine quote that from some wise person. Isn't that so true? When you expect something and don't get it, you're disappointed. When you expect it, and get it, you're relieved. When you don't expect it, and get it, you're ecstatic. But the end result is the same, you got something.
Man, I can remember when I was a 16-years old and I wanted to buy a car. I talked with my Dad and asked him if I can buy a car, and he said sure, that would be fine. So, I go out with my Mom and Big Sister and buy a car, literally. I'm at the dealership when I get a call from my Dad, and he tells me no, you're not getting a car. So, I was really bummed out. Here I was, a straight-A student, asked my Dad for permission to buy a car, I'm doing it, and now he's going back on his word? What's up with that? I know, I'm laughing about how dumb I was back then. So, my Dad joins me at the Dealership, talks to me about bargaining and price, etc., and proceeds to get the car for about $5000 less than we were about to pay. He didn't want to disappoint me, and have this serve as discouragement. So he bought the car, paid for it all, paid for my insurance and registration, and I was "ecstatic" because it was a new car, or was I relieved because I was expecting it? Looking back on it now, if I didn't get the car, I would of probably been disappointed for a little bit, but it would've gone away, it's just a car, no big deal.
Same goes today, for people who expect things from you, compare you to other people, compare their wants and needs with others. If you expect to be treated a certain way, and you don't get it, you will surely be disappointed. If you remove that expectation from the equation, all kinds of positive possibilities open up, including happiness. Expectation doesn't have a path to happiness, in my honest opinion. You grasp for things that can't be attained, and even if you do get them, you're more relieved than happy.
I try to find contentment in my life, see the beauty in what I do have, and not really worry about what I don't have, or what other people have. I'm truly happy for other people who are more blessed than me, who are better than me, who are happier and healthier than me. I find it amazing that there are so many people with so much grace and goodness in their lives, and I admire them greatly. They have things I'll never have, and that's totally fine with me. The little space of 'stuff' I do have, I'm thankful for everyday.
I struggle with expectation like everyone else, maybe in different ways. I don't ask for a lot from people, but maybe there are times when it feels that way for others, ways I can't comprehend well. Maybe I need to consider the expectations I have for myself, and be at peace with that as well. I'll contemplate that a bit more, do more more introspection.
I wish you a day without expectation, and filled with peace and happiness.
Man, I can remember when I was a 16-years old and I wanted to buy a car. I talked with my Dad and asked him if I can buy a car, and he said sure, that would be fine. So, I go out with my Mom and Big Sister and buy a car, literally. I'm at the dealership when I get a call from my Dad, and he tells me no, you're not getting a car. So, I was really bummed out. Here I was, a straight-A student, asked my Dad for permission to buy a car, I'm doing it, and now he's going back on his word? What's up with that? I know, I'm laughing about how dumb I was back then. So, my Dad joins me at the Dealership, talks to me about bargaining and price, etc., and proceeds to get the car for about $5000 less than we were about to pay. He didn't want to disappoint me, and have this serve as discouragement. So he bought the car, paid for it all, paid for my insurance and registration, and I was "ecstatic" because it was a new car, or was I relieved because I was expecting it? Looking back on it now, if I didn't get the car, I would of probably been disappointed for a little bit, but it would've gone away, it's just a car, no big deal.
Same goes today, for people who expect things from you, compare you to other people, compare their wants and needs with others. If you expect to be treated a certain way, and you don't get it, you will surely be disappointed. If you remove that expectation from the equation, all kinds of positive possibilities open up, including happiness. Expectation doesn't have a path to happiness, in my honest opinion. You grasp for things that can't be attained, and even if you do get them, you're more relieved than happy.
I try to find contentment in my life, see the beauty in what I do have, and not really worry about what I don't have, or what other people have. I'm truly happy for other people who are more blessed than me, who are better than me, who are happier and healthier than me. I find it amazing that there are so many people with so much grace and goodness in their lives, and I admire them greatly. They have things I'll never have, and that's totally fine with me. The little space of 'stuff' I do have, I'm thankful for everyday.
I struggle with expectation like everyone else, maybe in different ways. I don't ask for a lot from people, but maybe there are times when it feels that way for others, ways I can't comprehend well. Maybe I need to consider the expectations I have for myself, and be at peace with that as well. I'll contemplate that a bit more, do more more introspection.
I wish you a day without expectation, and filled with peace and happiness.
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