Category Archives: On Health

3 Take-A-Ways from an Ultra Runner

20 years ago as I soldier, I could run at a 6:30 minute-a-mile pace for about 20-30 minutes. It wasn’t great, but it was a whole lot better than what I can do now. I don’t know if I will ever be able to hold that pace again, though I going to work toward it. Today, I did 6 intervals at that pace for a little over a minute and a half. I have a long ways to go.

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On occasion, my mind is firing with all kinds of thoughts while I am running. If I am lucky, I can remember one or two of them after the run is over. Today, I was fortunate to remember a few of them thanks to a Fathering Podcast I listened to yesterday evening. On the March 15, 2019 episode: The Ultra Running Mindset with Rob Irr, Rob mentioned his three biggest take-a-ways from running:

  • You can always give a little extra. There is always more in the tank. This became my mantra as I got near the end of each interval. Push a little harder. You’ve got more. Get to the end. The temptation is always there to pull up a little short. But even though my body may still reap some benefits from a shortened workout, my mind will not. Pulling up short will not help me overcome adversity in the future. If I start making allowances for not getting to the end in running, where else will I make allowances in life?

There is no person living who isn’t capable of doing more than they think they can do. –Henry Ford

  • Whatever you practice on consistently, you will get better. I want to run faster. How do I do it? I practice running faster. I don’t think there is any other way to put it. Want to do hard stuff? Then practice doing hard stuff. Do you want to make better food choices? Make better choices. Don’t buy the garbage to begin with. Don’t put yourself into a situation where your diet can be compromised. Tell your friends and family that you want to eat better. Ask them to hold you accountable.

Once you recognize that you are off the path, then you should only have one objective. Get back on the path.

The only way I can improve on anything is through consistent practice. It is the message I tell my son. It is the message I tell myself daily. Practice. And then practice some more.

Practice, the master of all things. –Augustus Octavius

  • Sticking with it. Rob’s final point was to finish the race. He talked about seeing some competitors nearly completing the race but being unable to finish. It led me to my own question: Can I finish? Can I finish the training? Can I finish the races I sign up for? All the things I set out to do, the goals, the dreams, the higher quest I feel like I am on, can I finish?

Great is the art of beginning, but greater is the art of ending. –Henry Wadsworth Longfellow

These are the life principles of an athlete who has the ability to run races over a hundred miles. They are principles that go beyond running and can be applied to any endeavor we choose to pursue. Its effect on me was almost immediate. I hope the value extends to the reader as well.

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I have been running with the Charity Miles App for a little over a year as a member of the #0445Club. If you are a runner or a walker, consider downloading the app. It is a great way to support a wide variety of charities around the world.

Why I Am Running: Mental Warfare

I’ve started running again. Not dabbling as I have done before. Seriously running. I am still trying to figure out why. I can’t go very long. I am not very fast. But for some reason, I feel compelled to run.

Photo by Joshua Sortino on Unsplash

This morning, I woke up at 3:45. By 4:15, I was out the door. My goal: to run 4 laps in the neighborhood. Each lap is 1.3 miles. If finish it, I will have racked up over 5 before the rooster has even started crowing.

Every morning, I go out with a goal in mind. In order to achieve that goal, I have to follow the plan. It starts when the alarm goes off. 

• Get dressed.
• Drink water.
• Lace up the boots.
• Get out the door.

One misstep throws off the timing. One moment of indecision and the plan could go by the wayside.

In any given moment we have two options: to step forward into growth or to step back into safety. –Abraham Maslow

Getting out the door is the first step, but it is not the hardest one. The real test comes during the run.

It is early. It is quiet and cold. I am all alone with the exception of a few early morning commuters. There is nobody here to push me. Nobody to tell me to keep going. At any moment I could stop, and none would be the wiser. Along my route, the opportunity is always present to take the next turn for home. There is a hundred reasons why it would be okay to stop, a hundred reasons to call it quits.

There is a war raging within me on every run. A battle between running and walking, going and stopping, persisting and quitting. My body doesn’t want anything to do with it. My mind says buck up and learn to do the hard things.

The war rages between my body and my mind. The same war that began at 3:45 when my mind told my body to get up. It is a war that has been going on my entire life. Will I do what the body wants to do, or will I obey my mind?

If you are ruled by your mind you are a king; if by body, a slave. –Cato

I have a picture in my mind. It is a version of myself that is faster and has the ability to conquer long distances, all while injury-free. Without this belief, I would never run. But I do believe, and so, I run. I am willing to find out if that which is in mind can become reality. Can my mind truly conquer my body? And if it can…

What else could it conquer?

Imagine a king. What the king wills shall be done. Within reason, a good king could go anywhere, could do anything. A king is like the mind. A good mind, within reason, could go anywhere, could will the body to do anything. Would you be king or would you be ruled by the body?

We all have it within us to go out and be the conquerors of our own bodies. To do so is simple. It is not easy, but it is simple. You do the work. Every day. You don’t give in to the desires of the flesh. You choose differently. You take the courageous step to be different. And if your mind wills it, the body will obey.

By the way, 5.2 miles this morning before the first of the cock-a-doodle-doos.

Years Under Tension

Some of my peers are amazing physical specimens. I am in awe of their speed, and their strength, and the volume of work they can achieve every day. Compared to them, I feel like I am lightyears behind. And there is a good reason. It is not age. It is not genetics. It is time under tension.

Many look at time under tension from a set only perspective. During one exercise set, how long is that muscle working. Of course this is the general consensus. But for me and for this post, I am looking at time under tension from a different aspect. Despite genetics, those physical specimens have spent years under tension. And over the years, those muscles have developed in strength and speed. The difference between them and I is the time under tension over the course of the years.

It’s not where you are today that counts. It’s where you are headed. –Arthur Lenehan

Things happen, life happens. I didn’t stay consistent. I didn’t keep myself under tension. Over the last few years, I have really been making an effort to get back in shape. Only in the last six months have I really been consistent. I think in that time my progress has been remarkable. I also think it is foolish to even compare myself to others. There is only one person I should compare myself to: My past self.

Am I improving every day? Am I better today than I was last month or last year? There is only one real way I can ensure progress. Consistency. I have to do the work every day. I can’t allow myself to get off track. What if things come up? What if life gets in the way? I have to adjust. I have to be flexible. I have to keep doing the work, even when it is not convenient. If not, then I will not only always be lightyears behind my peers, but I will be lightyears behind the person I want to be.

Today is victory over yourself of yesterday; tomorrow is your victory over lesser men. –Miyamoto Mushashi

How do you compare? Not to others. That’s a fool’s game, and I should be ashamed to even contemplate it myself. No, how do you compare to the person you were yesterday? Are you striving to improve physically? Mentally? It is easy to become complacent, to think it doesn’t matter. But even a little daily effort to become a better person will go a long ways over the course of the years. You choose. You commit.

The greatest achievement is to outperform yourself. –Denis Waitley

Killing Me Softly (That Which I Consume)

I met a lady several years ago was allergic to gluten. Her allergy to it was so bad that coming into contact with it or breathing it in could seriously damage her health, even kill her. I found it amazing that from the surface, no one could tell she had Celiac Disease. She had learned to stay away from the thing that could kill her.

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Giant Pretzel from Hofbrauhaus in Munich, Germany

There was a time that my wife believed she had the same allergy. Her symptoms were less severe, but they were still symptoms (i.e. tummy pains and skin problems). The hardest thing for a woman with an Italian heritage to change is eliminating wheat from her diet. Because wheat is such a staple ingredient of so many people’s diet, it would be a hard thing for many adults to eliminate. I don’t think we really ever removed it from her diet, we just reduced the amount of it. After the birth of our son, many of the issues were not as bad. After a while, her consumption of wheat products went back up. I think some of the symptoms are starting to come back. Maybe the wheat was rearing its ugly head in a way that wasn’t easily noticeable. There is a chance, however, that the wheat was doing its damage in the background. That’s what scares me.

This week I read an interesting article on the Tim Ferris blog: How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 days). With a title like that I couldn’t help but read it. As I read about the health issues of the three different individuals mentioned in the article, I began to think of my wife and some of the issues she has dealt with for most of her life. After I read this article, I shared it with my Mother-in-Law messaging her, “ Could my wife be in this same situation?” Could her diet be slowly, silently killing her?

Thinking of this as a slow killer made me think of smoking. Would anybody smoke if the first inhalation caused immediate symptons such as death? I don’t think so. But I am pretty sure the lady that could possibly die from eating gluten, would never consider eating it. But smoking doesn’t immediately kill you, instead that inhalation creates a different result that some find pleasant and calming. The possibilities of what it does down the road seem relatively insignificant compared to the effects produced in the here and now.

img_0551Another thing I am reading is The 12 Rules For Life by Dr. Jordan B. Peterson. I have only made it through the second chapter, but everything I have read so far has hit a nerve (in a positive way). This second chapter discusses what a person would do for her sick pet. She would go to great lengths to make sure the pet is cared for and the medicine is administered. But would she go to those same lengths to take care of herself if she was sick? I know I am guilty of this. Have I always done the right things concerning my body? Have I always taken my medicine when I was supposed to? Toward the end of this chapter, I found a passage that really stood out:

You are important to other people, as much as to yourself…You are, therefore, morally obliged to take of yourself. You should take care of, help and be good to yourself the same way you would take care of, help and be good to someone you loved and valued.

I read this and began to think how important it is for me to take care of myself. Eating right and working out may seem like a selfish endeavor, but in reality it is more than just about me. I have to take care of myself, because there are others who are depending on me, who love me. Not eating right and not working out could be some of the most selfish things I could do.

img_0553Today, I was thinking about wedding vows. I have been married over 13 years, and wedding vows are not something I usually tend to think about. I guess if you live the vows, there is no reason to consciously think about them. But I was thinking about them today. A traditional wedding vow is fairly simple: “I am going to be there regardless of what might happen.” It is really a basic pledge to stick with it, but maybe it is missing something. Maybe our vows should include, “I am going to do everything in my power to make sure I am there for you. That means I am going to eat healthy, workout, do everything I possibly can to ensure the success of our union. I’m not going to give up on you or myself. I am going to be there, for you, for our family, for those that depend on us.” This is not what I said all those years ago, but I probably should have. But then again, it is not what I said back then that really matters, it is my everyday actions that count.

What are the things that are slowly killing you? Are you aware of it? Are you doing something about it? It is not just about you. The ramifications of your actions are felt by those who love you, by those who depend on you.

Battling Hills, Fighting Weakness

There are five hills on my usual running route. Four of them are only 100-200 meters in length with a moderate incline. When I get to these hills, I attack. I pick up my pace and run them as fast as I can. The fifth hill is different. It is about four times longer and has just a slight, barely noticeable incline. This hill is deceptive. It is stealthy. The end isn’t visible at the beginning. Running up this hill, I find that my intensity wavers. My focus will drift, and soon I will notice my pace has slowed down.

There are some battles that are easily won. They are not drawn out, and the damage is minimal. Then there are some battles that have no end in sight. They drag on and the attrition begins to affect the mind. The long drawn out battles are dangerous as the intensity wavers.

We don’t decide to be weak. We allow it to creep into our lives. We justify small decisions without considering the long-term consequences. In his book, Discipline Equals Freedom, Jocko Willink explains this well:

We are defeated one tiny, seemingly insignificant surrender at a time that chips away at who we should really be. It isn’t that you wake up one day and decide that’s it: I am going to be weak. No. It is a slow incremental process. It chips away at our will- it chips away at our discipline. We sleep in a little later. We miss a workout, then another. We start to eat what we shouldn’t eat and drink what we shouldn’t drink. And, without realizing it- one day, you wake up and you become something that you never would have allowed.

That one hill is a reminder to be ever vigilant. It reminds me that without a constant focus on every action, I am susceptible to allowing weakness to creep into my life. Some of those choices may seem miniscule, a mere drop in the water. But who is to know the lasting ramifications they can have? Who is to say that slight detour doesn’t take you along a path just slightly different than the one you should be on? As Miyamoto Musashi said, “There is no end to the path of discipline.”

Open Your Eyes

My alarm went off at 4:30 a.m. It was Sunday morning. The house was quiet. Everything was quiet. Instead of getting up, I hit the snooze button. My body was stiff from the day’s previous training. The comfort and warmth of my bed was enough for me to stay in it. After all, it was 4:30 in the morning. I didn’t really have to get up. I finally rolled out of bed a few minutes past six.

This morning I was doing a EMOM workout. Every minute on the minute I was doing 70 skips with a 1 lb. jump rope. After the 13th minute, I was beginning to feel fatigued. During the 14th minute, my little boy opened the door to the garage and told me good morning. I finished the 14th minute. I was done. I could have gone longer. I hadn’t possibly done all that I could, but the motivation changed. My priority shifted from myself to my son.

1 lb. Intensity Rope
https://www.crossrope.com/ By far the best set of jumpropes I have ever used, Crossrope!

What would have happened if I was up at 4:30? First, my workout would have been completed no later than 5:30. The next hour could have been spent reading or writing. My plan this day was to write. Then, by the time the family was getting up, I would have been knocked out the two biggest personal time goals that I had for the day. The rest of my waking hours would have been devoted to spending time with the family. But because I slept in, I got in an abbreviated workout and did not write.

IMG_0360This was just one day, actually several weeks ago. The days after this, with consistent practice I was able to get up earlier, stay up, and get the things done that needed to be accomplished. Everything was becoming more and more routine until I hit the Christmas holidays. Then the travelling began, and really didn’t end until this weekend. It wasn’t really possible to get up early without the risk and waking up the house I was staying in. With the exception of 1 or 2 days, that was about 16 days of sleeping in. I worked out when I could, barely wrote, and read a ton. In my mind I had a plan, and that plan was not executed. And now, I feel like I am back to square one.

Tomorrow, I am back to work. My alarm will be set for 3:55. It is imperative that I get up and start completing on my before work tasks (workout and reading). If I do not, then I won’t get another chance that day. By the time, I get home after six in the evening, the opportunity to work out will be gone. Evenings are reserved for family.

I remember the way it was last winter. I wanted to wake up and workout before work but did not have the discipline to do it. I had good intentions, but intentions without action are useless. I did not want to get out of shape, but I allowed it to happen. My waistline kept getting larger, my appetite kept growing, and the weight started creeping in. I had lots of desire just not the action to back it up.

Fitness is just one measurable part of my life that impacts almost every other aspect. Being conscious of my fitness causes me to be conscious of all my other actions. I tend to make better choices about the things I eat and drink when I am thinking about the impact it has on my body. The structure and time I plan for working out are all part of a larger daily plan for accomplishing tasks throughout the day. I start with the workout, scratch it off my list, and then move on to non-fitness related activities that need to be done. To have a successful day, I have to get my list done. To have a successful day, I have to be able to turn off that alarm and get up.

My son:

Open your eyes, and you will have bread. -Proverbs 20:13

10 Minutes of Coaching

Alec wrestling

I love driving my son to wrestling practice. The drive provides about 10 minutes of coaching. Often the same topics are covered, today was different.

I asked Alec, “What are we going to do today in practice?” Alec’s response was automatic: Listen and Pay Attention. Listening and paying attention are his two biggest goals for each day at school. It is really hard to get into trouble, especially at school, when this is your focus. As our conversation continues, we also cover the following topics:

  • Do the work
  • Keep your head up
  • Have a good attitude
  • Have fun

Listen and Pay Attention

Obviously this applies to the coach.  How else are you going to learn, but from your coach/mentor/teacher? As I attend these practices, I am amazed at the patience of the coaches. They are trying to turn these kids, from 5-11 years old, into wrestlers. Very few of the children have the ability to sit and listen to the instruction. Very few have the ability to just sit still. The ones listening are able to take in so much more of the content. At this stage, it just might make the difference in each child’s success.

You need to listen and pay attention to your opponent, as well. This means using more than just your ears. You need to read him. How is he standing? Does he have patterns that can be recognized and exploited? What is his body language? Is he having a good day or even a good attitude? Is he cautious or careless? Does he listen and pay attention?

This is a lot of information for a five year old to grasp. But these lessons are not just for wrestling, they are lessons he can utilize throughout his life. He will not be five forever.

 

Do the Work

When it comes to the drills and the exercises, we have to do the work. What Alec is lacking in experience, he is making up through hard work. It is not easy. The attention span and work ethic of these youngsters is sporadic at best. Trying to keep them drilling the whole time is a chore. Continuing to do push-ups, when the others are not. is a task easily accomplished.

There is a deep principle here, one of fortitude and determination. How do you keep going, even when you are the only one? How do you keep pushing, even when you do not feel like it? Discipline. It is not something that is inherited. It is forged when no one else is looking. It is developed when you keep working despite your feelings. This is discipline. This is doing the work. Consistent behaviors equal consistent results.

 

Keep Your Head Up

Drop your head in wrestling, and you give your opponent an advantage. You will not be able to see what is happening. You won’t be able to react to what your opponent is doing. Drop your head, and you allow yourself to be controlled by another.

This is another lesson we have been working on with Alec. He has a tendency to drop his head when he hears something he doesn’t want to hear. He drops his head when he doesn’t get his way. It used to be a minor annoyance. In time, my wife and I would get frustrated with this small act. Now, it is a lesson.You will never get what you truly desire by dropping your head. You cannot continue to fight from this submissive position. You cannot maintain control when your head is down.

This is something I started working on several years ago and continue to work on today. When I shake hands with another, I ensure I am making eye contact. I view it as a matter of respect. By looking away with eyes averted, I feel like I am not giving the respect due to the other person.

I do this also when I am running. I used to wave at motorists in my neighborhood but not make eye contact. In my mind I was thinking, “ Yeah I’m running. It’s tough. I can’t focus on you. I gotta keep my eyes straight ahead.” Maybe it is something the Army taught me. Eyes forward. This is not a joy run. We are out here doing work. This might be why it took me another 15 years after the Army to enjoy running. Now when a car passes by, I wave and try to keep eye contact. Maybe I am trying to send a message, “I am out here getting after it, and I am enjoying it. Why don’t you join me next time?”

 

Have a Good Attitude

When Alec’s attitude changes, it is very noticeable. This goes along with keeping his head up. Even more so when it comes to doing the work. On occasion, there are mini challenges where the winner will watch the loser do push-ups. In the beginning, he would get upset because he got rolled over and as result would be the one pushing. He would want to get up, but he knew he had to do the work. Now that he is winning more challenges, he is doing the push-ups with the boy he just beat.

I love to watch people who genuinely have a good attitude. It is truly hard to hold a grudge against them. Their attitude is infectious. Their attitude inspires me to do better. Adversity is coming for all us. Our ability to handle it will determine the outcome. I’m reminded of the quote, “Was it a bad day, or was it a bad 5 minutes that you milked all day?” – unknown. I know I have been guilty of it. One little insignificant thing, that won’t make a difference in the long run, can set me off in the wrong direction. If I am not self-aware, my day can be ruined. And for what? Whatever it was, probably wasn’t important.

 

Have Fun

When I asked Alec what else we need to do, he responded with, “have fun.” It might be something I tend to forget, but the concept is not lost with him.  We are trying to accomplish many things with wrestling. But what it is all worth, if we are not having fun? I’m so happy that Alec did not lose sight of this fact. He is not being forced to wrestle. He is doing it, because he wants to. If it is not fun, then there is very little value in doing it.

There are many ways to have fun wrestling. He can go out there and play around. Several kids are doing that at every practice.  Those behaviors have consequences. Don’t do the work, and you struggle. Don’t do the drills, and another kid is going to wipe the mat with you.

To really have fun wrestling, you have to be competitive. You have to win. In order to win, you have to do the work. Some are naturally talented and can have some success solely on talent. The rest of us close the gap through hard work. In the event, you are naturally talented and put in the work, you will be nearly unstoppable. Elite.