Archive for the ‘moving your body’ Category

MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast

MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast

Planning for Success

In podcast episode #59 we talked about staying motivated when you aren’t seeing results. To truly BELIEVE and stay MOTIVATED, I suggested drilling into the details of what you’re trying to accomplish. Perhaps you have goals to run more or eat less or do something better or be less annoying. Whatever you think you want to do, you’d better get organized and DEFINE your target. Clear definition of your goal will allow you to set your trajectory appropriately. Without further adieus here is my Half Marathon Emergency Plan.

Identify the goal
What: Half Marathon (run 13.1 miles in a day)
When: No later than 11.29.2015
How Fast: 1:50 (110 minutes)

Placing emphasis on exactly WHAT I want to do, WHEN I want to do and to WHAT LEVEL allows me to make a plan. The plan will be the stepping stones across the river of uncertainty that lies between my CURRENT SELF and my GOAL. Without knowing the appropriate steps to take, I start at the goal distance and work backwards. Knowing that I will peak with 13.1 miles on my “race day” I set up a reasonable number of steps based upon the amount of weeks I have to get the preparation work done.

Make a plan
Maximize my run distance at 14 miles the weekend prior (11.22.2015).
Add in tempo and speed runs during the week (must attain speed of 8 minute mile for shorter runs)
Base runs at minimum of 5k (3.1 miles)

** I typically would peak my long run distance  two weeks prior, but am going to stay with the increase, increase, fall back pattern as this plan is actually to achieve an interim goal en route to something greater that I disclose in the near future. **


 

Write it down
When it came time to put this in writing, I started with the structure of things I wanted to accomplish my goal. I know I want increasing long runs. That is not enough to achieve the time goal as 9 minute miles, like I can barely maintain currently, will not get me down to 1:50. That is why I chose that time goal – to force the issue of improving speed.

Look at the layout of each week in the table below. Each week focuses effort around the goal of the long run on Sunday.

Saturday: The day BEFORE the long run will be walking or something easy along with stretching / core work. Making a good habit of this will relax the mind the night before the race.

Monday: The day AFTER the long run will be leg recovery and strength-building. It will be a day to exercise the other leg muscles and then finish with slow building intervals with an overall distance of 3.1 miles.

Tuesday: Speed and or agility. Suicides, very short intervals, dynamic movements that are separate from movements used in a longer run.

Wednesday: Middle length run, about half of the max distance for this training goal. Resistance training is also on the menu for Wednesday.

Thursday: Tempo run. Try to maintain goal race pace or slightly quicker each week. Feeling uncomfortable and learning to train while uncomfortable will ease performance on race day.

Friday: Recovery run and third of my three resistance training days for the week. The resistance training for Friday and Wednesday will not include legs.

EACH DAY, some light stretching, core work or meditation to stay in tune with how your body is feeling is recommended.

That’s it. Adapt and adjust this to your goals. As always consult with your doctor regarding any physical fitness activity and listen to your body. Get good rest and put healthy foods with vitamins and nutrients in your body instead of simply avoiding bad things. It is easier to improve your diet by adding in good things.

Good luck. Let me know how you do.

Mark

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10.12.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

10.19.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

10.26.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.02.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.09.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.16.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.23.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

strength

Walk and stretch

Core

Run Long

Easy pace

Core

 

 

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10.12.2015 3 2 7 5 4 2 10
10.19.2015 3 2 7 5 4 2 11
10.26.2015 3 2 7 5 4 2 12
11.02.2015 3 2 7 5 4 2 11
11.09.2015 3 2 7 5 4 2 13
11.16.2015 3 2 7 5 4 2 14
11.23.2015 3 2 7 5 4 2 13.1

 

 

 

Visualize your future self at that goal and describe it
Adequate nightly sleep
Green smoothie each morning
Cardio training 4-6 days per week
Core training part of regular schedule
Daily stretching or meditation and relaxation breathing
Describe the same qualities of yourself at your current state
No regular core training
Lack of cardio conditioning
Joint stability for endurance training unknown
Whole foods minimized in diet, many processed foods being consumed.

Make a plan to connect your current self to your future self at the targeted goal
Add in 5 minutes of core exercises and some stretching each night and/or morning
Run at least every 36 hours
Make a quick smoothie first thing each morning
Sleep by 10:15 every other night
Stretch dynamically prior to runs. Cool down with Tater walk.

Know the rules, and then play better than everyone else.

Mark
mark@mochavegan.com
@mochavegan

 

Freestlye 30 (BenJamin Banger) / CC BY 4.0
MVP #058 – DISASTER! – Recovery When Everything Goes Wrong – Mark Phipps – Mocha Vegan Performance Podcast
MVP #058 – DISASTER! - Recovery When Everything Goes Wrong – Mark Phipps – Mocha Vegan Performance Podcast

Recovery from Disaster – Don’t Quit – Try Harder

Imagine the moment, your basketball team takes the court at another school. Wearing their bright blue uniforms smiling and excited for the game ahead. The first half is played aggressively with tons of energy. Your team is up almost twenty points at the half and spirits are extremely high. The other team is good, but your team is still in control of the game. In the second half, a series of events takes place that challenges all preparation and mental toughness. That’s the topic of this week’s conversation with Mark Phipps, age 12, regarding a recent basketball challenge never imagined.

Albert Einstein

“You have to learn the rules of the game. And then you have to play better than anyone else.”

– Albert Einstein

 

Mark
mark@mochavegan.com
@mochavegan

 

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

MVP #055 – Focus and Mental Training

Focus your effort

Focus your effort

Set goals and work hard

Lizzy in her varsity jersey

Professional athletes experience impacts from good focus and fail when they get distracted. Keeping your head in the game is critical to successful performance. There are things people do to prepare for performances. Train, be in shape, mental training. Let’s focus on mental training and how focus can work for you.

Attitude
Have a good attitude. Do your best. Don’t expect perfection.

Motivation
Be prepared for adversity or a slump. Trouble with fitness and diet happen. How do you maintain motivation when times are tough and you start to feel down? No self pity, no excuses. Be self-motivating. WANT to be there because you really don’t HAVE to be. Look inside yourself. Play for you.

Goals
Set goals, plan ahead. Where do you see yourself in 5 years? Visualize that future version of you. Write down what you discover about your desires. Make a plan with steps along with way to achieve the success you desire. Train yourself to achieve skills you need for the next / higher level.

People Skills
Develop good people skills. Get along / play nice with others. Have an attitude of gratitude and enjoy what you love.

Self-Talk
Avoid negative self-talk. Deal with uncertainty by telling yourself that you can do it. You HAVE that skill and you CAN handle it! Positive self-talk and looking ahead to the next opportunity to perform well will take you far!

Visualization
See YOU making the right plays to eliminate stress in challenging situations. See the successful action in your mind’s eye.

Anxiety and Emotions
DON’T WORRY. Forget the free throw you missed. You can’t change the past, but you can focus on the next effort.  Don’t let your emotions get in the way. Remain level-headed minimize the highs and the lows and be an automatic performer.

Concentration
Forget anything but how well you can do what you are getting ready to do. You have practiced this before MANY TIMES. Concentrate on what you already know how to do and DO IT!

You’re good enough, you’re smart enough and dog-gone-it, people really like you.
Be thoughtful. Ask questions. Do good things. Help yourself and others live long and healthful lives.

Find community. Find support.

Mark
mark@mochavegan.com
@mochavegan

 

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

MVP #054 – Your Morning Choices Could Save Your Life
WHY POWER
Are you working in a positive direction or slipping backwards?
Opportunity cost = missed opportunities caused by choices.
Opportunity cost can be good or bad? You can choose to get up in the morning and move your body and your opportunity cost was only a few minutes of sleep. Choosing bad foods for breakfast could cost you some of your performance during the day that day. Find good habits, clear out the excuses, help yourself and help others along the way.

Vegan
veg•an
ˈvēɡən/
noun
1. a person who does not eat or use animal products.
“I’m a strict vegan”

A plant-based diet is one based on vegetables, whole grains, legumes and fruit, with little or no animal products (including dairy). It may refer to: Vegan diet: a plant-based diet with no food from animal sources.

Some meat eaters that don’t care about the animals welfare because their religion says the animals don’t have souls.
Carnism is the invisible belief system, or ideology, that conditions people to eat certain animals. Carnism is essentially the opposite of veganism; “carn” means “flesh” or “of the flesh” and “ism” denotes a belief system. Most people view eating animals as a given, rather than a choice; in meat-eating cultures around the world people typically don’t think about why they find the flesh of some animals disgusting and the flesh of other animals appetizing, or why they eat any animals at all. But when eating animals is not a necessity for survival, as is the case in much of the world today, it is a choice – and choices always stem from beliefs.

**SOME THINGS JUST AREN’T RIGHT**
Historically: Raising animals for your own consumption.
Now we have a several generation deep tradition of holiday meat feasts.
Dairy and meat industry have sponsored the food pyramid.

Is eating meat the right thing to do? Some situations require it. Understood.
We make choices because we are able to. Underdeveloped countries and poorer communities don’t have the same advantage of being able to choose the fast food drive through as opposed to food from their own fields.
What better choices can we make for our health? Consider a stronger whole food diet.
Infographic on grams of protein per 100g of a food:

Get educated so you can see the options available to you.
What’s in your salad? Lazy vegan salad toppings…
Where do you get your fiber?

If Vegans Said the Stuff Meat-Eaters Say

PETA (People for the Ethical Treatment of Animals)

Make a difference. Be responsible. Speak up when you know something is wrong. Speak up when you can prevent something bad from happening.
Be the example. Become the person you want other people to be.
Are cattle keeping our water hostage?
We force the animals to reproduce. Reduce the demand, reduce the available profits, reduce the number of factory farmed animals.

How consistent are you ethically? Is it okay to kill certain animals and not others? Can we force feed geese, but not dogs? Where do you draw the line?

Milking cats? How is that different than what we do with cows?
Could you have a litter of puppies … and then eat them?
What beliefs were you brought up with?

Vegan kickstart
http://pcrm.org/kickstartHome/
Trying Vegan facebook group
https://www.facebook.com/groups/TryingVegan/
Nutritionfacts.org contains an encyclopedia of research comparison to help cut through the acres of research. Nice work!
Educate yourself to the alternatives and the reasons WHY change is necessary.
Be thoughtful. Ask questions. Do good things. Help yourself and others live long and healthful lives.
Find community. Find support.
Mark
mark@mochavegan.com
@mochavegan

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0
Can you imagine, the only plant. Think about it...

Can you imagine, the only plant. Think about it…

Listen in and enjoy the commentary.

Be kind to our planet.

Mark

What a difference you can make in your life with running.

Barriers to running:

Injuries – how do you transition back into running?

New to running / haven’t run before –

Suggestions:

DO SOMETHING.

Park a little further from your destination.

Look at running as an opportunity to explore a new area.

Challenge yourself to do more than before.

Start slow and go faster a little bit at a time.

Walk

Try to find a solution that moves you from the couch or your current area of inactivity towards running.

 Two Real Steps to Make the Change

  1. Make a Decision
    1. You have to commit to making a change in your life to get anywhere.
    2. Write down your goal
    3. Break it down into steps
    4. Find a very small step that moves you towards your goal, but is easily repeatable.
    5. Perform this step every day for two weeks.
    6. Increase the daily goal or step to take you further along your journey.
  2. Enjoy the Journey by Making It Social
    1. Find an Accountability Partner: friend, neighbor, family member
    2. Join a Group: walking, running, triathlon (Landis Tri Club is a local group that I enjoyed.)
    3. Use a Social App: Map My Ride, Ontri.net, My Fitness Pal
    4. Walk Your Dog

Find what works for you and fits in your life and let me know. I want to know how things are going and if I can help. 🙂

Mark
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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

MVP #044 – Podcast Update in 2015 and Scrum

TapouT XT going on right now in my house. My daughter and I are both in pursuit of the satisfaction that comes from 90 days for consistent effort towards any goal. We are both getting fitter and stronger through the process.

TapouT XT challenges your fitness, your resolve and, at a few times during each workout, becomes “How badly do you want it?” “To Quit DOES NOT EXIST!” The price has come way down now. You can buy the disks and other items for $80 OR you can get the streaming version and they give you the entire XT2 series for a total of $50! XT2 is a whole other animal with more extreme and lengthy workouts. This summer, after 2 rounds through the first series, I will be ready for XT2. Check it out.

http://tapoutxt.com/

Don’t gauge by your age. The only reason we really get old is because we choose to. Don’t put yourself out to pasture. Move your body, challenge the way things are. Consult your doctor and start something that will help you be around for those around you.

 

Changes to the Dietary Guidelines are coming out in 2015. Review what has been done, post your comments. Push for a more sustainable food chain. I vote #vegan but your choice is your own.

Here is an excerpt from the written reporting with a link to take you to the bulk of the materials:

http://www.health.gov/dietaryguidelines/2015-scientific-report/

Scientific Report of the 2015 Dietary Guidelines Advisory Committee

Part D. Chapter 5: Food Sustainability and Safety- Continued

Sustainable Diets

Dietary Patterns and Sustainability

Question 1: What is the relationship between population-level dietary patterns and long-term food sustainability?


Source of Evidence:
 Modified NEL systematic review

Conclusion

Consistent evidence indicates that, in general, a dietary pattern that is higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in animal-based foods is more health promoting and is associated with lesser environmental impact (GHG emissions and energy, land, and water use) than is the current average U.S. diet. A diet that is more environmentally sustainable than the average U.S. diet can be achieved without excluding any food groups. …

Implications

A moderate to strong evidence base supports recommendations that the U.S. population move toward dietary patterns that generally increase consumption of vegetables, fruits, whole grains, legumes, nuts and seeds, while decreasing total calories and some animal-based foods.

Scrum

Scrum is a great alternative for a difficult to define problem. I think of it as an iterative process of trial and adjustment with heavy stakeholder input. It allows the customer to be involved in development so they can understand how the product is developing so it has the most possible value for efforts made to create it. There are great resources available to understand Scrum. Please see the following:

Introduction to Scrum – CollabNet Scrum Training Part 1

http://youtu.be/D8vT7G0WATM?list=PLRDT6kp_otSEv2-Cskt6SF-bg4FpJecp1

Tracking and evaluation of progress during the course of activity makes all the difference.

 

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Finish Strong!

http://amystarrallen.com/goal-setting-how-to-be-specific-enough-to-cross-the-finish-line

Who are you looking at in this picture?

 

How many times have you heard it?! Anyone can start. Start a diet, start a race, start a new positive habit, start to get in shape. What separates you from the crowd is how you FINISH. Begin with the end in mind, focus on the work that creates a path to that goal and

 

CRUSH IT!

 

 

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Eating Insects

Mmmm, tasty!???

Cricket

Seriously, did you expect me to talk about this? In this hypothetical journey into ‘oh, no, he didn’t’ I contemplate the impacts of people eating insects.

My recipe for Halloween Cricket Stir Fry

2 cups noodles of choice
1/4 cup sliced onions
2 cloves garlic
1 T chia seeds
1 t EVOO
1 1/2 cups of crickets, fresh

Improving Run Performance

My recipe for improving run performance

Speed training 2-3 times per week
Long Run for endurance once per week
Yoga once per week
Core 1 – 3 times per week

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Face it, we get pigeon-holed in life.

If we are tall, we must play basketball. If we are tall as a basketball player, we would be placed near the basket to block shots on defense. If you are good at something at work, you will find that you are asked to repeat this activity as long as your efficiency allows. Diversity, being well-rounded, can improve the performance of the tall basketball player. Diversity can improve perspective on why the functions you perform repetitively at work are important and how they impact others on the team.

The grass isn’t greener in positions other than the one you are playing. Experiencing diversity means being exposed to the many facets of the team so that you understand how your typical role plays best within the organization.

Try to be exposed to as many perspectives in life as you can. The diversity will make you stronger.

SAVERS – A great way to start your day.

Silence Appreciation Visualization Exercise Reading Scribing

 

Diversity on the freeway. So many individuals riding in the cars alone wishing they were home or at the gym or anywhere but stuck in traffic. I wish we could build a train that allowed the drivers to ride together and chat instead of being glued to the steering wheel. That would be cool.

 Keep learning and keep trying to improve.

Wow, did I seriously celebrate the amount of time I have on the freeway because I am enjoying recording the podcast?! Very full of diversity, my personality is…

Make the most of what you’ve got.

Have fun, be thankful, be in a state of appreciation. I have a car…with air conditioning…a job – we all have problems.  Be nice to other people, be friendly. Play nice together on the freeway.

Last night’s speed workout was a direct result of stress and not running in the morning. I got beyond my typical way to get out of running / taking a day off by jumping on the track 50 yards from basketball practice.

My running workouts have been trying to experience diversity.
My track workout:

Warmup jog 1 mile.
Run hard 100m
Walk 100m
REPEAT for a total of 12 intervals. (1.5 miles)

I don’t remember how to run fast AND I am sore the day after.

My dad’s accident and how he started running. It was a motorcycle accident where he was very lucky. It was not his fault. Through his brain trauma and rehabilitation, he started using a treadmill to walk and sometimes jog. I used to email him about my running all the time and he ultimately started jogging during his walks. A little diversity goes a long way.

Cleveland Marathon together in 2006. Be thankful for the gifts you are given. An attitude of gratitude. Here is a picture from the Lost Dutchman Marathon in 2008.

Mark Phipps - the miner - Larry Phipps

Don’t sell yourself short, do something for yourself that you can repeat every day, then build upon it.

Work on happy.

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Running! Jeff Sanders of jeffsanders.com and host of the 5AM Miracle Podcast joins the show today. What is a vegan? And seriously, what is a raw vegan?!

Think about what you put in your body and making time to move your body.

A preview of the movie Cowspiracy – The Sustainability Secret and discussion about Ag Gag Laws:

Anti-Whistleblower Bills Hide Factory-Farming Abuses from the Public

We talked about how Jeff’s dog, Benny, motivated him to start putting better food in his body. Find your motivation and join the journey towards a happier and healthier life.

Apology for the audio issues at the beginning…

Be healthy and happy! 🙂

Enjoy the episode!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Running!

5K Races (3.1 miles) “hurt from the start to the end”

50 Marathons in 50 States!

What a great concept to travel the country – by marathon.

Denny’s new podcast is called Diz Runs With and is available on iTunes.

http://dizruns.com/tag/podcast/

Documentaries to Watch

Food Inc.

Hungry For Change

Supersize Me!

Vegucated

Superjuice Me! (limited or rental)

Fat, Sick and Nearly Dead

Earthlings (warning, very graphic and emotionally challenging to watch)

Vanishing of the Bees

Family Running

Get a jogger stroller! They have big wheels and pockets to carry baby supplies AND your water.

Qualifying for Boston

Denny’s Marathon PR: 4:08 To qualify for Boston requires 3:05 marathon at Denny’s age (32 as of this recording).

Next marathon for Denny will be in Alabama in December 2014.

Future meetup for Mark and Denny to catch an Arizona marathon somewhere down the road.

Break free from the gym trainers and call Denny!

dkfitsolutions.com

Twitter: @dkfitsolutions and @dizruns

 

Parting thoughts:

Get more real food. Listen to Denny’s June series on REAL FOOD. Make good choices and avoid unnatural and unsustainable processes.

Be healthy and happy! 🙂

Enjoy the episode!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

In this episode we talk about podcasting.

Listen in to the first part of my chat with Denny Krahe, the Chief Everything Officer at DK FitSolutions. Also make sure you check out Denny’s quest to run a marathon in all fifty states and his

new podcast Diz Runs With at http://dizruns.com/

Denny Krahe

Here’s how I was set up for this early morning interview (beer was from today).

Mmmm, beer

 

Denny is a completely mobile personal trainer in Central Florida. He is a solopreneur, meaning a one-man show in his podcasts and personal training business.

For those wanting to start a podcast:
Pat Flynn of the Smart Passive Income Podcast and Ask Pat, has a FREE video series on You Tube that walks you through the steps of getting started. There was little left to question if you want to get started.

Check it out Video #1 here: https://www.youtube.com/watch?v=xu2QNUY5iyk

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

How Quickly Are You Dying?

The Compound Effect (thanks, Darren Hardy)

Just as the glaciers are slowing fading away, so is our collective human health. Are you slowly killing yourself? Our bodies are trying to do the best with the food and exercise we give them, but inside they are dying. Be honest and look inside your behaviors.

Find Chasing Ice on Netflix. http://www.chasingice.com/

It illustrates how slow, consistent behaviors over time have led to dramatic reductions in glaciers. A compound effect works similarly in your life: negative behaviors, no matter how small, performed over time will yield negative results.  Make small changes to day for a brighter tomorrow.

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

To run a marathon:

The goal of many a runner, a top ten bucket list item and a feat of great stature for those who succeed.

I suggest that running 20 miles does not a marathon make. Look at your entire plan and the goal you have at the end of it all.

The man who saved my life, or at least my running career, will remain a mystery to me. I just remember him stepping down off the curb and changing everything.

Wherever you are, THANK YOU.

So training for Boston, sure, I am training for Boston. Not a chance in H-E double hockey sticks that I have that ability, right? My right knee says F-U, not a chance. Looks like I might have to try even harder than I thought.

I have run 8 miles in an hour before, even 16 in 2 hours. It WAS on a treadmill and I had a water bottle holder, but it has been done. SO what if it was ten years ago. I am far too stubborn to let something as unimportant as AGING get in my way.

Please come and visit me in the hospital after the race.

Swimming is a great summer activity; get out and try it!

Two running concepts for you today:

1. Run farther.

By consistently running during the week you give yourself the ability to slow down and increase your distance on the weekend. Eat well and properly fuel your body and stay hydrated. You can do it. Try not to increase too much at a time. Slow and steady for increases in effort. If you go too far, too quickly, the aches and pains may make you not want to keep trying.

2. Fun faster.

Introducing some speed training into your weekly regimen will provide vast rewards in  your overall performance. Imagine you run 10 minute miles. That is what you’ve always done, you are comfortable with it. So when you run, your pace is typically around 10 minutes per mile. The trick is to increase your effort for short durations and experience what speed feels like. Speed IS relative and you don’t have to chase cars down the street like a rapid dog to see results. Increase your pace for a short time and then relax back into your base pace of, perhaps 10 minutes per mile. Use YOUR pace as the base and on occasion, increase from that and then return back to the same pace after the interval. Yes, my friends, that is all it takes to say you did an interval run!

Try something new this week: Run longer or faster … and eventually you’ll do both.

Is there anything you always wanted to do or have or be good at? NOW is the time to make a ridiculous goal and make it come true.

Stretch yourself and and step squarely OUTSIDE your comfort zone.

See you in Boston 2015!

(I am freaking out because I don’t know HOW I am going to do this!!!)

MVP #001 – Tracking Health and Nutrition – Mark Phipps – Mocha Vegan Podcast

Mark discusses methods of tracking health and nutrition. The impact of tracking on productively seeking your goals will assist you on your path towards happiness!

Mark
Phipps from http://mochavegan.com shares lifestyle and performance strategies using
fitness, nutrition and productivity as the keystones in the path towards health
and happiness. The name mocha vegan originates from Mark’s love for coffee,
chocolate and whole foods. The Mocha Vegan Podcast brings clear time-saving
steps to approaching a happier existence.

Resources mentioned:

Sid Garza-Hillman’s Approaching the Natural Podcast
http://transitioningtohealth.net/podcasts/

My Fitness Pal
http://www.myfitnesspal.com/

The Compound Effect
http://thecompoundeffect.com/

TapouT XT
http://www.tapoutxt.com/

Pat Flynn’s Smart Passive Income Podcast
http://www.smartpassiveincome.com/category/podcast/