Posts Tagged ‘running’

Mocha Vegan Performance Podcast — episode #061

Planning for Success

Goal Definition and Creating a Plan.

Listen in to Episode #061 and MAKE YOUR PLAN TODAY!

MVP #061 – Half Marathon Emergency Plan

MVP #056 – How to Run a 6-Minute Mile – Breaking Through Barriers

MVP #056 – How to Run a 6-Minute Mile –

Mocha Vegan Performance Podcast Episode #56 is available for your listening pleasure. Learn how to accomplish more than you ever thought possible!

MVP #056 – How to Run a 6-Minute Mile – Breaking Through Barriers


So you want to run a 6:00 mile or an 8:00 or 10:00 mile. You want to improve. YES! Identify your goal:

Let’s use the 6-Minute Mile.
One mile = 4 laps around the school track.
4 x 1:30 = 6:00
Half-lap pace would be 45 seconds or a quarter lap at 22.5 seconds.
You get the idea. Break down the goal into a small enough piece so that you can nail it! Then each week try to increase the number of times you can repeat this ‘miracle’ of new performance. Keep score, track your results and let me know how you do.
Running faster, lifting more weight, eating something better than a sleeve of Oreos when you get home. Performing any of these activities will require you to endure some pain. You have to train yourself to deal with some discomfort in order to enact change.
Habits are difficult to uproot. Try something fun and brush your teeth with the opposite hand or put on your pants with the other leg first.
Keep in mind that in order to change a habit, you must add in a replacement for that habit and practice it. Stick with in and you’ll be reporting that 6-Minute Mile in no time!

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

Lost Dutchman Marathon 2008

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

Work on happy.


VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos


Jeff Sanders and The 5AM Miracle


Enjoy Jeff Sanders and our discussion about food, running, responsibility and how all these things work together.

Mocha Vegan Performance Podcast #27

Put the sweat to the test. Run time! Dropped the work clothes and weighed in at 185.0. This is my “before” weight.

Ran a little over 4 miles. Important points:

  1. I did not stop and drink at the drinking fountain.
  2. I did not use the bathroom during the workout until after I did the “after” weigh in.
  3. After the run I stripped back to the same amount of clothes as the “before” weigh in.

“After” weigh in 183.0. Before – After = 2 pounds of sweat lost.

2 pounds lost divided by 8 pounds per gallon = 0.25 or a quarter of a gallon. 0.25 x 128 oz per gallon = 32 oz of water lost! That is an entire quart (or liter if you live in a metric world). Four cups of water in a little over 4 miles.

Try it yourself! Be careful and use what you learn to stay hydrated!

My great fear relating to my new-found positive eating habits has been what happens when I am taken outside my comfort zone. What happens when I am removed from my safe zone – my Blendtec for morning green smoothies, produce in my garage fridge and my healthy bread and black bean or veggie burgers in the freezer at work. Not to mention the cooler I carry with carrots, bananas, apples, oranges, grapefruit … you get the idea. I was so concerned with this that I had considered making green smoothies to take with me. TSA doesn’t allow liquids of my proportions through security and there wasn’t time to check bags due to my half day at work.

What I did was to pack my little cooler with things I thought would travel well. I brought snap peas and cashews. I put a bunch of bananas in my roller bag. I brought my water cup empty to fill up after going through security. It was a good thing I brought the cup because we waited for several hours due to weather in L.A. and had to switch from LAX to Burbank as a destination. There was SO much turbulence that there was no drink service on our flight. My daughter, Lizzy, and I had our water. At the PHX airport they had this really cool water dispenser at the drinking fountain in the low C gates with a counter where it said it had saved 45,131 plastic water bottles. I am a huge fan of NOT using plastic water bottles. Bring your own container and fill it up, people! Carrot sticks and blueberries rounded out my supplies with some Kid Z Bars from the pantry. I eat the iced oatmeal ones if the kids don’t – they are great to keep in the car if I grab a run after work.

Once we hit town and walked outside with no rental car reserved since it was $62 / day for a purse-sized car here compared to $18 at LAX we went to Super Shuttle. I had called the hotel and found out that they enforce $18/day for parking at our hotel near old Pasadena, so we took the $32 shuttle AND ate our Subway that we brought with us from home. The rain and Friday rush hour traffic are best left to the locals anyways. We got a great driving tour from a local passenger while we drove. The fact that we are on the road with no car in a strange place energizes me. Once we settled in, I immediately searched for a market on my phone and found a Trader Joe’s and a Whole Foods along with an old town area that had crazy amounts of restaurants. My gymnast, happy to be settled in and full from her Subway, bid me farewell for an hour. I emptied my backpack to carry treasures found and head out INTO THE DRIVING RAIN!

Being from Phoenix, I quickly reached ecstasy since it hasn’t rained on me in many months. Though it was raining so hard that I couldn’t look at my phone for directions, I ran. I crossed a freeway bridge and I don’t remember that from looking at directs before, but that’s fine – I have an hour. I explore the streets of Pasadena and eventually find myself in front of a place called City Thai. Cool. I walk in, dripping, and explain that I will order their best dish and then return to pick up (I think this was good for them due to my appearance). I had them make Pad Thai with tofu for me, vegan-style, and add some chicken on the side for Lizzy. My order in place, I continued my quest for Whole Foods.

I quickly found Central Park. Very cool, but the size of a small town park center square, but still cool. I felt some stress over the food timing sneak in, but the rain and the run soon made those concerns evaporate. The two-story market appeared on my right. It was so big city compared to places in Phoenix because you had to climb steps up from the sidewalk to get to the entry and exit doors where there was an elevator that brought you up from underground parking. I stepped in to a more familiar environment even though this was my first time into the store (Sprouts was my go to in Phoenix). I was greeted by Engine 2 Diet on a stand inside the door. I knew I wasn’t going to make it back in ten minutes to pick up my food (if I even found the place again). I found a couple of green smoothies in a bottle that fit my morning style and felt as if the store was too small – I couldn’t find any beer… I asked directions and found there was a second floor. Wow, are you kidding me!?! There was a center food prep area that had pizzas being made and all sorts of awesome things that would have cost me two hours if I wasn’t tight on time. J I found a six-pack of Bison Chocolate Stout made with Peruvian cocoa (not from bison), a box of Kashi Crunch (Lizzy and I love cinnamon crumble) and this awesome organic chocolate bar for Lizzy (her only request). Later we discovered that the bar wrapper, when unfolded, had a map of how they made the bars and rivaled a Willy Wonka-style cool way to do things.

Back out into the rain with my bag of food partially stuffed into my backpack. The trick to running with a six-pack of bottled beer is to be in better shape than I am. I didn’t want shaken up beer, so I had to carry the beer in front by the backpack handle. I don’t typically carry stuff like that when I run. I guess it falls into the begin-with-the-end-in-mind mentality, but really doesn’t let you RUN. I did find my Thai food and then cut through Central Park, just so I said I could, past the Del Mar train station and found my way back without spilling my food. Walking and jogging in the rain is so much better than NOT doing anything. It took me 4.4 miles to travel about a mile (if I knew where I was going). Now THAT is how I like to do things. Take what would be ordinary and turn it into the extraordinary.

Spending my 46 ½ birthday with my daughter was nice. Traveling and just hanging out and watching Mall Cop while she eats grilled cheese from the hotel restaurant. Life is good, just focus on making each moment into a memory and you will live a full life.

As I was getting ready to post – A quick shout out to Sid Garza-Hillman – great Spreecast today. I have some insights for you based on others that I watched.

from Pasadena, CA

Snooze…snooze, yawn, stretch and slowly slide out of bed. I am not late. This is the Lost Dutchman. No crazy lines. Park and walk for a while, but get there in time for a minimal wait at the porta-johns and start the race.

I wore my crazy orange shoes. I don’t wear them often because they broke me in good the first time I tried to run in them. Within a mile-and-a-half they removed the skin from atop a toe ON EACH FOOT! I am such a softy, seriously, I had to take the shoes off and complete the last 3/4 mile barefoot. The cars driving by must have really thought I was strange – running barefoot and carrying those crazy orange shoes.


Today I came armed with socks. I even put some body glide on top of my toes (just in case). I hydrated heavily yesterday AND this morning. I had a piece of whole grain toast with peanut butter and about one cup of my green smoothie. I have been having green smoothies every morning for about six weeks now. It has become a forever habit. I will write a post about my smoothie very soon and tell everyone what I put in it in case you need a nudge to get started. Remind me if I forget, thanks.

I looked at the starting area when I arrived ten minutes or so before go time and thought how cool that you are not forced into corrals based upon your race number and predicted finish time like some other races. I looked at the sign next to the front area that said 5:00 pace. Woa, how cool would it be to someday line up in there and BELONG there!?! I glanced back and saw my friend 9:00 and I looked back at 6 and 7, but I was thinking about 8-minute miles. That doesn’t seem that fast, right? 13.1 times 8 gets me to 1:45…

Let’s see how it goes.

I miss the start taking a quick pit stop, but that clears the area a little and head out fording the sea of energetic runners. After 3 or 4 minutes I see my wife, Lynn, and wish her well. I will see her again on the way back. I thought about my number again, 8.

There was a good downhill in the fourth mile, so I tried to bank as many seconds below 8 minutes as I could in anticipation of being tired and dealing with hills and the morning breeze starting to pick up later in the race. I tested my pace, but didn’t have much extra to give, so I focused on cadence. Quick turnover to keep the steps light. I did not want to make that fatal flaw of taking too large of a stride in a slow cadence and actually slow myself down even more. I was slowly passing people, one-at-a-time, through the entire first half. I hit the turnaround at 52:26 and my fear became real – I had used half of my self-allotted 1:45 and I had uphill, wind and tiring legs to contend with.

Quick feet, Mark, focus.

I saw my brother-in-law at mile 7 (he was at 6.1 and doing very well). I encouraged him and kept moving. I saw Lynn around mile 7.6 and she asked me when she’d finish (I of course rounded up – she beat my prediction).

I had considered taking a Gatorade or Gu, but that wasn’t how I did things. I drank water at each aid station. At mile 8 or 9 they had bananas and that’s how I do things. Thank you!

Things slowed down when I made the next turn. That incredible downhill from the outward half was now up AND into the wind. I considered slowing and getting behind a couple of different people and drafting. I couldn’t spare the seconds as I lost 49 seconds over miles 10 & 11. Then I saw the big hill. Brain takes it all in and informs body that there is no way.

Step step step step step. Fast and light.

The banana from the aid station is now in my bloodstream and sugar helps me subdue my negative thoughts. I dumped water on my head at the last two aid stations and that helped take overheating out of the picture. I enjoy the scenery and pass more people now that I am back within the 10K course. Lots of people. No worries. I move left to the center line like an 18-wheeler getting ready to pass on a two way road. I rode that line for almost a mile. RIGHT DOWN THE MIDDLE!

Hello Mr. Hill.

The hill seemed to stare back at me. I pulled aside another runner with the green race number like my #1638 and described how I felt. He said it was mental. “You’re right, thanks!”

I accelerated into the hill.

It wasn’t as bad as I thought, but I was winded and the last half mile looked pretty long with my new 170-something heart rate going on. I remember thinking 220 minus my age is EXACTLY WHAT MY WATCH SAYS. Let’s get ‘er done already.

I was happy to cross the finish line – it made me smile big now, writing this, at 1:44:56. My official time was less, but it was really cool to beat that seemingly unattainable 1:45 and just under an 8-minute pace. I am convinced that my new found plant power is always improving my body. Slowly reversing the damage done by years of abuse by food and drink.

This is the first of many milestones and I invite you all to come along for the ride. I will teach you everything I know so that you can feel what I felt crossing that line yesterday.

Small positive steps and intentional change will take you to the goals you never dared dream. My best half marathon was my first – 1:54 in 2004. Ten years older and ten minutes faster. I want the next ten minutes in less time than that.

Here’s to you runners and runners-at-heart. Pursue your dreams. Aim high –  I love that saying:

Shoot for the moon. Even if you miss, you’ll land among the stars.― Norman Vincent Peale


Green smoothie time!

Green smoothie time!