regular dad

Day 21

2012-01-27T07:00:00.000-05:00

Below is my weight loss for the last 21 days. The spikes are days that I ate what I wanted and not worry about the diet. You can see how after the spikes my weight dropped back to near my loss level. This seems to work with IFing. My first goal is around 175lbs. I should be there by about day 40+.

I don't stress if I go out and eat not so healthy or too much. I try to keep my eye on the long term goal. For me weighing every day helps me know how to tweak my eating. I can keep a better handle on it that way.

Good luck to others that are trying this type of eating.

Fourteen Days

2012-01-20T05:40:00.002-05:00

In fourteen days I've lost seven pounds. I've gone from 196.5 to 189.5. Currently I'm using intermittent fasting as my basis for weight loss. Basically, I fast til somewhere between 12 pm to 2pm, Eat a clean (salad, nuts, veggies, and occasionally some meat) meal. Information on intermittent fasting can be found at Mike O'Donnell's site, aka 2 Meal Mike, the IF Life. The IF Life was founded in 2008 by Mike. Mike has been a personal trainer and health/fitness coach (for over 10 years), as well as a professional blogger/writer. Mike is also the author of the 2 Meal Solution and Burst3 workouts.

Its interesting when you look at hunger, it's just another feeling like being tired, thirsty, sleepy, etc. Getting control of that feeling is the hard part. I know I feel the hungriest when I'm bored or around one my favorite snacks, chocolate. I've accepted the fact that I have to abstain because my moderator switch is broken. I've been this way all my life.

My injury continues to progress towards getting better so for the present time I'm keeping my condition up by cycling, working out on the elliptical machine and kettlebell work outs. All done at home, no gym's involved.

Until next time.

Road to recovery 012

2011-12-27T05:05:00.000-05:00

Well it finally caught up with me. During my training for the Atlanta Marathon I developed an insatiable appetite that has carried on with me after the marathon two months ago. Along with the appetite I developed an injury during training that was exacerbation during the marathon. So you can fill in the blanks.

I'm not one to make resolution but for the sake of my health I need some form of accountability. That includes you watching me during the next couple of months. I need to lose 25+ lbs. I would like to get back to around 170lbs. I'm 6 feet tall and have be as low as 160. I carry the weight well (all in my butt) however, overweight is overweight.

Cyclocross End of Season

2010-01-18T05:53:00.004-05:00

After a long season of hard fought battles, Simon finished second in the 2009 Georgia Cross Series-Juniors under 14.

Another Reason to Cut Sugar Intake

2009-09-18T05:01:00.014-04:00

Sugar and Testosterone

Authors: Nancy Appleton Ph.D. and G.N. Jacobs

(Source:nancyappletonbooks.wordpress.com - Reprinted with permission from the authors)

Just say the words gonads, testosterone or any of the unprintable slang associated with testicles, sex and male virility and you’ll get a laugh or at least amused looks. Now, say those words again, but in a context that says, “you’re going to lose that capability, son” and watch what happens. The collective scream you hear is shrill enough to replace the air raid sirens America abandoned as stupid in the 1980s. Well, one way men lose that capability is to eat sugar. (read more)

The Greater Atlanta Men's BBQ Club & Support Group

2009-08-30T07:00:00.003-04:00

The GAMBBQC&SG held its first annual party. The significance of this is that for men; if you move away from your college buddies, get married and have kids it is extreemly difficult to make new friends as an adult. I did several searches and there's not much out there on the subject of men and friendships. I did find this article Best Life:

In June 2006, sociologists at Duke University and the University of Arizona, for instance, provided the most recent statistical analysis of the problem. Their report, "Social Isolation in America: Changes in Core Discussion Networks Over Two Decades," announced, among other things, that the number of friends with whom Americans discuss important matters has shrunk as much as 33 percent over a span of nearly 20 years. This problem is particularly acute for young, educated men, who have lost an above-average number of "discussion partners"—down from 3.5 in 1985 to 2.0 in 2004—according to the study. Friendship, the report suggests, has taken a serious dive across the culture, and guys like us in particular are shedding companionship faster than anyone else. (read more)

This makes it more important that men have groups like the GAMBBQC&SG to have interaction and develop new friendships and not become isolated. We're fortunate to have someone in our neighborhood that has the skills and personality to take this on and keep the group together.

Thanks for your effort Kenyon.

Oh yeah, how was the party? Eric Campbell provided fantastic BBQ. Music by Chicago Joe Jones was fantastic and the side dishes were great.

The President (Kenyon) to the left of the photo.

The Party Place.

Chicago Joe Jones

End of Summer

2009-08-09T06:07:00.012-04:00

Last week was spent on the beach at Tybee Island, Georgia. This was the hooray for Simon and Isabelle before school starts on August 10th. Tybee Island is a laid back beach town 18 miles from Savannah.

Tybee means "salt" to Native Americans, but the name of this low-key seaside resort now brings to mind words such as "sun","surf" and "fun". Located 18 miles east of Savannah, this small barrier island boasts a wide, 3-mile long beach that's backed by seaoat-covered sand dunes and is perfect for sunbathing, people-watching and frolicking in the waves of the Atlantic Ocean.

The island's south-end pier and pavilion is a splendid venue for strolling above the ocean,people watching and fishing.

Although vacationers are lured to Tybee mainly because of what it provides in the way of recreation and relaxation, those with a love of history won't be disappointed. Tybee offers: Fort Screven, The Tybee Island Lighthouse (dated 1773), an intriguing museum, and Fort Pulaski National Monument which is just west of the island on Hwy 80. (read more)

Most of our time was spent on the beach relaxing, reading or swimming. I did however, manage to get in three good workouts. One that included a 1k swim in the ocean. My Father in law spent his time building a pile near our base camp.

We were never able to have a Mylie sighting but saw the area where the movie was being filmed on the South end of the island.

We had a great time, but we're (Allison and I) glad that tomorrow starts another school year and we can get into our fall routine.

Is Doing Good Compatibale with Making Money?

2009-07-26T17:10:00.008-04:00

When I first read the title of this I thought it would be an article giving capitalism a hard time. After reading it I think it is something that could benefit every company.

The gospel according to Adam Smith
Is doing good compatible with making money?
It is if you practice spiritual capitalism. - by Carleen Hawn

Art DeLorenzo and I were having a hard time connecting. He’s a 67-year-old retired financial adviser in the New York City area whose budding consulting practice keeps him from settling into an easy chair. I’m a journalist in San Francisco, perpetually on deadline. Several appointments we set were moved or missed, but we kept trying. Late one evening, as we seemed finally to settle on yet another date for our interview, DeLorenzo threw out a comment that would prove as valuable as anything he said in our hour-long phone call days later.

“Wait a moment.” DeLorenzo paused. “I could say 3 p.m., but the group I’ll be meeting with before you, they tend to run over. It’s just their habit, but I know this. So I’d rather not book you right up against them. I don’t want to compromise the integrity of my commitment to them.”

The details of one man’s business schedule might not seem meaningful at first. But in that moment I realized DeLorenzo’s deliberate emphasis on a few choice words—“the integrity of my commitment”—was a straightforward yet eloquent statement of a still-fuzzy but increasingly important trend: spiritual capitalism.

Spiritual capitalism doesn’t mean prayer sessions on the shop floor and guided meditations in the boardroom. At least it doesn’t have to. What it does mean is the success of an enterprise is measured by values like “integrity” and “commitment” as much as by targets like “efficiency” and “profitability.” It’s based on the recognition that every businessperson—whether you’re the CEO of a major multinational or the head of your own small firm—is in the service industry, and the services rendered must benefit not just yourself and your shareholders, but the planet and other people as well. The first commandment of the growing spiritual-capitalism movement is: Taking care of business means taking care of others. read more

East Lake Farmers Market

2009-07-18T09:44:00.013-04:00

The urban pioneers of the East Lake Neighborhood have started a farmers market at the corner of 2nd avenue and Hosea L. Williams drive. It's located in the parking lot and the footprint of a demolished building. On any Saturday there are usually six to eight vendors. Small now but I believe the time is here for such grass roots endeavors to succeed.

I remember as a kid going with my mom to the see the "Vegetable Man" every Thursday in the summer. The Vegetable Man was a local farmer that had a pickup truck set up with sides that closed and a tin roof. He would park on the side of the road on the back way to Jower's grocery, open the sides and hang the scale on one of the roof rafters. Right now only Isabelle is interested in going to the East Lake Farmers Market with me. Once there is more to see I can probably get them both there, but I digress.

The feature vendor of the week is Fresh Roots Farm. Fresh Roots Farm is a sub acre farm located off Howell Mill Road near the water works. They are currently working on starting a roof top garden. I'll post and add pictures when additional information is available.

I have previously purchased two kinds of radishes and carrots for them. This week I got Arugula, also available were squash, tomatoes and radish. The peaches they had were from a farm in Fort Valley, Georgia.

The market is still looking for fresh prepared food vendors (pastas, dips, jellies, etc), bread, cheese, egg, and meat vendors, and we welcome more craft vendors as well. There are specific applications for each type, but the basics include that you must be a business, carry insurance, etc, grow, craft or make the product yourself and for prepared foods, food products, and breads that you are using a commercial kitchen. If you or someone you know thinks that they meet these requirements and would like an application or discuss joining our market as a vendor, please email Doug Williams at douglasmwilliams at yahoo dot com.

Find out how to be a Food Renegade.

Horse Camp

2009-07-05T05:51:00.014-04:00

This past Friday was the end of another great week pf Horse Camp at Ellenwood Equestrian Center. Ellenwood is about a half hour south of Atlanta in Henry County.

The way it works; the kids are divided into groups with an older (teenager) helper that has experience working around and with horses. They have a different morning chore each day that is changed each day. This helps the kids understand the benefits of working together to finish a task. After that there is time to learn the fine art of Dressage or as the kids say riding horses. The emphasis is on saftey and there is a set protocol to tacking up, untacking and entering

the training ring. The kids are responsible for tacking up with the supervision of a helper. After the "horse riding" there is free time for swimming walking the trails through the woods or just general free time.

The preparation, clothing and condition of Simon and Isabelle after the day reminds me of my first job working in a hay field when I was a teenager.

The kids are outside all day and get the same minor abrasions and exposure to animals and insects that I got when I was a kid.

Workout of the Day (WOD)

2009-07-03T16:25:00.001-04:00

Friday Rest Day

Had a day off from work, took a day off from training.

Thursday Yoga

Yoga for Cyclist with Chaz at Yogamazing.

Workout of the Day (WOD)

2009-07-01T07:37:00.001-04:00

Wednesday Spin Class

One hour morning spin class at the East Lake YMCA

Two for Tuesday

2009-06-30T07:27:00.002-04:00

Morning Workout

Run 2 miles, Swim 600 meters

Afternoon Workout

One hour ride "Buckhead Loop"

Workout of the Day (WOD)

2009-06-29T06:37:00.004-04:00

WOD brought to you by CrossFit Jersery Shore

Kettlebell Deck of Cards

Hearts= kettlebell snatches
Diamonds= kettlebell push press
Spades= Split squat
Clubs= one arm row

Jokers=12 burpees
Aces=12 reps
Face cards=10 reps

Split the reps up with each side

Did 20 minutes.

Easy Long Run

2009-06-28T10:44:00.000-04:00

Long Run

Ran 4.6 miles up the path to Moreland Avenue and back down McLendon Avenue. When I got home Simon and I ran to the pool. Simon's first workout for a triathlon in September.

West End Scramble

2009-06-27T10:34:00.000-04:00

Saturday 6am at the Arches Ride

Here is a good in town route of about 45 miles. There are several long sections without any traffic lights and long gradual hills. Before noon is the best time for this one.

Workout of the Day (WOD)

2009-06-26T18:22:00.001-04:00

WOD brought to you by CrossFit Jersey Shore.

10 Sets of 10 with a Heavy Weight

Use a heavy bell and good form

5/5 kettlebell swings
5/5 push presses
5/5 front squats
10 walkouts
5/5 kettlebell snatches

Had an early meeting and only had time for three sets. Took about 18 minutes.

Workout of the Day (WOD)

2009-06-25T19:26:00.001-04:00

Wednesday Spin Class

One hour morning spin class at the East Lake YMCA

Workout of the Day (WOD)

2009-06-23T07:33:00.001-04:00

Sprint Work and Swimming

Ran to Candler Park (1mile) did five of these: Sprint 30sec / Rest 60sec. Ran from park to pool (1mile).

Swim 400 meters.

Workout of the Day (WOD) and Personal Record

2009-06-22T06:20:00.002-04:00

WOD brought to you by CrossFit Jersery Shore

Kettlebell Strength Circut
Four rounds of 40sec work / 20sec rest with the GymBoss

Renagade Rows
Walking see saw press
Plank
Walking lundge
Aunt Cindy

Personal Record

Shaved 27 seconds off my previous best 5K finish time 23:53 (details). The race did not start until 10:00am and the tempature was above 80 F at the start. This route also include several hills, one really nasty at about the 2 mile mark. So I'm pleased with that time.

Father's Day

2009-06-20T06:06:00.004-04:00

When I was a boy of fourteen, my father was so ignorant I could hardly stand to have the old man around. But when I got to be twenty-one, I was astonished at how much he had learned in seven years. ~Mark Twain, "Old Times on the Mississippi" Atlantic Monthly, 1874

You can't have a Father's Day without kids. As a Dad I'm always wondering if I'm doing a good job raising my kids. Am I teaching them what they need to know to make the right decisions? Am I doing what I need to do to represent the characteristics that give a person the skill to be a productive member of society and not a burden on society? Do I make it clear that honesty and integrity trump the need to be considered "cool"? I always think that I'm not doing the right thing. However, here are the things I do know:

You might be a good Dad if:

Other parents tell you that your kid(s) can come over any time.
Your kid(s) get invited back to the same place time and time again.
Other parents tell you how your kid(s) have good manners.
Your son does the same goofy things that you did when you were a kid (even though your wife thinks it's inappropriate). Hey, boys will be boys.
Your kid(s) argue with you but don't talk back to other adults.
Your kid(s) show empathy to others.

My kids do all of the above and more so maybe I'm doing an ok job or maybe I'm lucky to be married to their mother.

Workout of the Day (WOD)

2009-06-18T07:08:00.004-04:00

Four Mile Run

This weekend is the Mid-Summer Music Fest in Candler Park. To kick it off there is a 5K run / walk to raise money for the Mary Lin Elementary School. I ran from home and then ran the route for a total of four miles. Details.

Workout of the Day (WOD)

2009-06-17T07:04:00.001-04:00

Yoga / Rest

Recovery from yesterdays workout and stretching with Chaz at Yogamazing.

24 Hour Fast

Workout of the Day (WOD)

2009-06-16T19:55:00.000-04:00

Started training for the Callaway Gardens Triathlon.

Morning:

2 mile run followed by 300 yard swin. First time in the pool this season.

Afternoon:

1 hour bike ride.

Workout of the Day (WOD)

2009-06-15T07:51:00.002-04:00

Yoga

Still feeling a little off and took the chance to work on flexibility with Chaz at Yogamazing.

24 hour fast.

Workout of the Day (WOD)

2009-06-14T08:11:00.000-04:00

Rest Day

Took a day off to recover from the Saturday bike ride .

Workout of the Day (WOD)

2009-06-13T10:32:00.000-04:00

Saturday Bike Ride

6 am at the Arches Group

45 miles-John Daley route with long Stone Mountain Loop and extra hills. This one hurt particularly bad so I took a day off on Sunday.

Workout of the Day (WOD)

2009-06-12T08:18:00.000-04:00

WOD brought to you by CrossFit Jersey Shore.

Double Kettlebell (KB) Strength

Five rounds of 20 sec work / 20 sec rest with the Gym Boss

Double KB cleans (substituted Sandbag)
Double KB press (substituted Dumbells)
V-sit
Double KB squats (substituted Dumbells)
Pull ups

Workout of the Day (WOD)

2009-06-11T06:46:00.000-04:00

Run 5K

Ran the Linear/Candler Park route. Mixed in the sprint work after the first mile and this seemed to help my pace. Had a really good time:

3.38 miles in 27:05 or 8:01 pace.

Workout of the Day (WOD)

2009-06-10T07:41:00.000-04:00

Wednesday Spin Class

One hour morning spin class at the East Lake YMCA

The regular teacher has been out for two weeks and the sub works more on spinning than strength. This should help bring together my aerobic and anaerobic condition. We will see this weekend.

Workout of the Day (WOD)

2009-06-09T19:29:00.000-04:00

Morning

Yoga

Afternoon

Bike ride: Buckhead Route at a moderate pace. Legs were a bit heavy.

Workout of the Day (WOD)

2009-06-08T06:16:00.002-04:00

WOD of the day brought to you by CrossFit Jersey Shore:

Kettlebell Strength Work

5 rounds of 40sec work / 20sec rest non stop: 20 sec work on each side.

Use a heavy weight and focus on quality reps.

One arm ring row l/r
Step ups using sandbag l/r
Evil wheel roll outs
Kettlebell push press l/r
Kettlebell snatch l/r

Workout of the Day (WOD)

2009-06-07T08:49:00.001-04:00

Speed Work

Performed a sprint workout to help increase my running speed. Same route as 5K. Details

Workout of the Day (WOD)

2009-06-06T10:25:00.000-04:00

John Daily Route + Stone Mountain

40 mile bike ride with Tom and new guy Pat. Details

Did this fasted. Last meal was dinner the night before. Kept a good pace on this ride and felt good till near the end.

Workout of the Day (WOD)

2009-06-05T06:07:00.002-04:00

WOD brought to you by CrossFit Jersery Shore

Kettlebell and Bodyweight Condition Ladder

Go down the ladder on each movement from 10-1 using one kettlebell

Kettlebell Swings
Mountain Climbers
Jump Rope (100-10)
Kettlebell Clean and Squat
Burpees

Due to time I went 10-6 on the movements. Scale the workouts to your time and/or fitness level.

Bad Day at the Office

2009-06-04T20:29:00.004-04:00

Today the City of Sandy Springs lost a hard working, positive, motivated individual that was worth twice and much as he was being paid.

In an effort to cut cost CH2MHillOMI-Municipal Services removed from service one of the most talented, hardworking, positive, motivated individuals our project has seen. Jesse Milton is a creative, forward thinking person that helped to bring the project where it is today. Some of his accomplishments:

By enforcement of the Tree Conservation Ordinance helped get more than $250,000 into the tree fund.
By enforcement of the Tree Conservation Ordinance helped to save the City of Sandy Springs more that $100,000 by community service tree removal from tree service companies.
Developed a program for tracking tree removal permits.

Someone needs to step up to the plate and do something nobel like this lady. Hiding in your office won't make it go away.

Jesse, good luck, your business will do great. It is your gain and our loss. See you soon.

Workout of the Day (WOD)

2009-06-04T20:27:00.002-04:00

Sprint Work

Run one mile-Sprint 15sec / rest 1 minute x 8-Run one mile.

Workout of the Day (WOD)

2009-06-03T20:00:00.001-04:00

Wednesday Spin Class

One hour morning spin class at the East Lake YMCA

Workout of the Day (WOD)

2009-06-02T19:56:00.001-04:00

Yoga AM-Cycling PM

Yoga for flexibility workout with Chaz in the morning. Buckhead Route with Dan in the evening.

Workout of the Day (WOD)

2009-06-01T18:48:00.001-04:00

Linear / Candler Park 5K

Run 5K. Details

Had not run a full 5K in a while. Felt pretty good after a hard ride on Saturday.

Workout of the Day (WOD)

2009-05-30T09:16:00.001-04:00

Buckhead Route Bike Ride

35 miles of hills. Details

I was able to stay with the group on all hills and lead on most. Going to the spin class has definitely increased my power. One of the other riders commented on my increased stamina.

Workout of the Day (WOD)

2009-05-29T06:45:00.001-04:00

WOD brought to you by CrossFit Jersery Shore:

Fat Burning / Heart Rate Blasting Couplets

15 sec work / 15 sec rest on the Gym Boss

Jumping pullups / Dumbbell Thrusters
Kettlebell swings / Burpees
Kettlebell Highpull / Mountain Climbers

Alternate between the two movements for 6 rounds.

Workout of the Day (WOD)

2009-05-28T06:50:00.001-04:00

Yoga

Performed a 20+- minute routine instructed by Chaz at Yogamazing.

I like this guy's approach. He takes emails from students and puts together a series of poses to address specific physical issues a person is experiencing or provide enhanced health benefits. The cycling specific instruction has several poses for opening and stretching the hips and hip flexors which tend to get very tight in cyclists.

Workout of the Day (WOD)

2009-05-27T07:41:00.001-04:00

Wednesday Spin Class

One hour spin class at the East Lake YMCA.

I felt tired and my legs were heavy and slow.

Workout of the Day (WOD)

2009-05-26T06:28:00.002-04:00

Sprint Work

Warm up: Run for one mile
15 sec. sprint, one minute jog x 8
Cool down: Jog/walk for one mile

Ran down to Candler Park and sprinted on soccer field, jog walked back home. Details here.

Workout of the Day (WOD)

2009-05-25T07:40:00.004-04:00

WOD brought to you by CrossFit Jersery Shore

Static Holds

35sec work/25 sec rest for 5 rounds

Ring row holds
Kettlebell squat holds
Double dumbbell overhead walks
Back extension holds
Plank holds

Need a timer? Check out the Gymboss.

The squat holds were difficult. After the first round my legs would shake uncontrollably and that made the walk part of the overhead walk harder.

Workout of the Day (WOD)

2009-05-23T09:53:00.003-04:00

West End Bike

39 mile bike ride around town. Details

Second time I've rode fasting for around 18 hours. I was on the front most of the ride with some heavy head winds at times and around mile 30 I started to fade. Not sure if it was from being fasted or just conditioning.

Workout of the Day (WOD)

2009-05-22T06:47:00.003-04:00

WOD brought to you by CrossFit Jersery Shore

Minimal Equipment Fat Burning Blaster

Three Rounds of 40 seconds work/20 seconds rest

Abdominal bicycles
Kettlebell swings
Burpees
Jump rope
Mountain climbers
Box jumps
Shuttle run

One minute rest between rounds

Had trouble sleeping on Tuesday and Wednesday and took a rest day on Thursday.

Workout of the Day (WOD)

2009-05-20T08:38:00.000-04:00

Wednesday Spin Class

One hour spin class at the East Lake YMCA.

Workout of the Day (WOD)

2009-05-19T20:12:00.000-04:00

Two Workouts in One Day

Morning Yoga

Yogamazing workout downloaded to Zune

Afternoon Bike Ride

One hour bike ride with Dan in Sandy Springs. Climbing continues to improve.

Workout of the Day (WOD)

2009-05-18T06:54:00.004-04:00

WOD-Brought to you by CrossFit Jersery Shore:

Kettlebell/Bodyweight Deck of Cards:

Hearts = Deck Squats w/KB
Clubs = Knees to Chest
Diamonds = Push Ups
Spades = Ring Rows

You can do the entire deck, make it as difficult as you want. Due to time I set my Gymboss for twenty minutes.

24 hr. fast today.

WOD

2009-05-16T09:09:00.002-04:00

2 Hour Bike Ride

Rode the short ariport route with the 6a.m. arches crew. Was not feeling well from lack of sleep the two previous nights so my average speed is low. I also did this ride fasted. My last meal was lunch the day before. Details

WOD

2009-05-15T06:35:00.003-04:00

WOD-Brought to you by CrossFit Jersery Shore:

20 Minutes of Bells

5/5 Kettlebell Swings
10 Pushups
5/5 Dumbell Snatches
5/5 Dumbell Push Press
5/5 Dumbell Squats
5 Pullups
5 Evil Wheel Roll Outs

3 Rounds in 20 Minutes

WOD

2009-05-14T04:59:00.002-04:00

Sprint 8

Run 5 minutes
Sprint 15 sec. Rest 1 minute x 8
Run 5 minutes

WOD

2009-05-13T05:07:00.000-04:00

Spin Class

1-hour at East Lake YMCA

WOD

2009-05-12T20:44:00.004-04:00

Run

Morning: Run 3.4 miles at 8:04 avg. pace. Details

Cycling

Afternoon: Work got in the way of my bike ride.

Workout of the Day (WOD)

2009-05-11T05:45:00.004-04:00

The nice weather has kept me outside with little time in front of the computer. I though I would post my workouts to keep the content current. Feel free to comment.

WOD-Brought to you by CrossFit Jersey Shore:

Tabata in the Courtyard
6 rounds of 20 seconds work/10 seconds rest at each station. Complete all six rounds before moving to the next station.

Jumping pull-ups
Mountain Climbers
Air Squats (hold the 10 sec. rest at the bottom)
Burpees
Kettlebell or dumbbell high pulls
Dumbell push press

Nothing left when I got to the push presses.

Part 2-In a Nutshell

2009-04-26T17:49:00.013-04:00

How to Win Friends and Influence People

Part 2

Six Ways to Make People Like You

PRINCIPLE 1

Become genuinely interested in other people.

PRINCIPLE 2

Smile.

PRINCIPLE 3

Remember that a person's name is to that person the sweetest and most improtant sound in any language.

PRINCIPLE 4

Be a good listener. Encourage others to talk about themselves.

PRINCIPLE 5

Talk in terms of the other person's interest.

PRINCIPLE 6

Make the other person feel important-and do it sincerely.

Part 2 Chapter 6

2009-04-21T05:31:00.004-04:00

Chapter 6-HOW TO MAKE PEOPLE LIKE YOU INSTANTLY

"Philosophers have been speculating on the rules of human relationships for thousands of years, and out of all that speculation, there has evolved only one important precept. It is not new. It is as old as history. Zoroaster taught it to his followers in Persia twenty five hundred years ago. Confucius preached it in China twenty-four centuries ago. Lao-tse, the founder of Taoism, taught it to his disciples in the Valley of the Han.Buddha preached it on the bank of the Holy Ganges five hundred years before Christ. The sacred books of Hinduism taught it a thousand years before that. Jesus taught it among the stony hills of Judea nineteen centuries. Jesus summed it up in one thought-probably the most important rule in the world: "Do unto others as you would have others do unto you."

That statement is my "Holy Grail" of becoming enlightened and being a better person. The Bible is a thick book but this one statement really sums up what would make the world a much more peaceful place.

It seems a difficult task when I am trying to crank out the things at work or need an answer to satisfy a relentless customer. When I went back to work after my mothers funeral and was confronted by someone who was impatience or unreasonable, I would say to myself; "How would I treat this person if I knew their mother had just died." It helped to soften me up and give them a little more room.

Part 2 Chapter 5

2009-04-12T10:37:00.005-04:00

Chapter 5-HOW TO INTEREST PEOPLE

"Everyone who was ever a guest of Theodore Roosevelt was astonished at the range and diversity of his knowledge. Whether his visitor was a cowboy or a Rough Rider, a New York politician or a diplomat, Roosevelt knew what to say. And how was it done? The answer is simple. Whenever Roosevelt expected a visitor, he sat up late the night before, reading up on the subject in which he knew his guest was particularly interested. For Roosevelt knew, as all leaders know, that the royal road to a person's heart is to talk about the things he or she treasures most."

A salesman had tried every sales technique to get the bread sells of a local hotel manager for four years. He went to the same social functions the manager attended. He even rented rooms in the hotel and lived there for a time. But he failed.

He finally changed his tactics and learn that the manager belonged to a society of hotel executives called the Hotel Greeters of America. He not only belonged but was president of the organization. So the next day the salesman began talking about the Greeters. The manager talked to him for over half and hour and before the salesman left he had joined the Greeters. Never was the topic of bread sales discussed. After a few days, the steward of the hotel phoned the salesman to come over with samples and prices. "I don't know what you did to the old boy, the steward said, but he is sure sold on you!" After four years, one conversation about what the manager was interested in is all it took to get the sale.

It would be nice if everyone took the time to get to know a small fact that interest other people that they have interactions with. It seems it would make communication a lot easier and less tense.

Part 2 Chapter 4

2009-04-05T05:50:00.006-04:00

Chapter 4-AN EASY WAY TO BECOME A GOOD CONVERSATIONALIST

"I met a distinguished botanist at a dinner party given by a New York book publisher. I had never talked with a botanist before, and I found him fascinating,. I literally sat on the edge of my chair and listened while he spoke of exotic plants and experiments in developing new forms of plant life and indoor gardens (and even told me astonishing facts about the humble potato). I had a small indoor garden of my own-and he was good enough to tell me how to solve some of my problems. Midnight came. I said good night to everyone and departed. The botanist then turned to our host and paid me several flattering complements. I was "most stimulating." I was this and I was that and he ended by saying I was a "most interesting conversationalist." An interesting conversationalist? Why. I has said hardly anything at all. But I had done this: I has listened intently. I had listened because I was genuinely interested. And he felt it."

As an introvert I can see where this principle can be of great benefit. A lot of party or group conversations seem to revolve around people trying to "one-up" each other. When I'm in a group of people I don't know I tend to just hang back and because of being anxious try to avoid one on one conversations.

And as Dale Carnegie shows in the book, it is also a great way to deal with unhappy costumers. He tells several stories of how non-defensive listening calmed and satisfied irate costumers. For me it is extremely difficult to not be defensive when someone is launching an unprovoked attack. One way I see to approach this is to take the situation as I am the one that can solve their problem. They have waded through the swamp of incompetence and have finally made it to the person that can help. But, they must tell of the horrible journey to get there. (And knowing some of the people they've had to deal with before they got to me, I would feel the same way).

"If you want to know how to make people shun you and laugh at you behind your back and even despise you, here is the recipe: Never listen to anyone for long. Talk incessantly about yourself. If you have an idea while the other persons is talking, don't wait for him or her to finish: bust right in and interrupt in the middle of a sentence. People who talk only of themselves think only of themselves. So if you aspire to be a good conversationalist, be an attentive listener."

Principle 4: Be a good listener. Encourage others to talk about themselves.

Part 2 Chapter 3

2009-03-28T06:15:00.012-04:00

Chapter 3-IF YOU DON'T DO THIS, YOU ARE HEADED FOR TROUBLE

"The average person is more interested in his or her own name than in all the other names on earth put together. Remember that name and call it easily, and you have paid a subtle and very effective compliment. But forget it or misspell it-and you have placed yourself at a sharp disadvantage."

This is one of my weaknesses. I have a difficult time remembering names and have discovered that it is my inattention at the time of getting the persons name that is my stumbling block. I'm working on remembering the person's name after the first meeting by repeating the person's name at least three time in the initial meeting and picturing the person with their name on their shirt.

To illustrate the above point: "The Central Transportation Company, which Andrew Carnegie controlled, was fighting with the company that Pullman owned. Both were struggling to get the sleeping-car business of the Union Pacific Railroad, bucking each other, slashing prices, and destroying all chance of profit. Both Carnegie and Pullman had gone to New York to see the broad of directors of the Union Pacific. Meeting one evening in the St. Nicholas Hotel, Carnegie said: "Good evening Mr. Pullman, aren't we making a couple of fools of ourselves?"

"What do you mean?" Pullman demanded.

Then Carnegie expressed what he had on his mind-a merger of their two interest. He pictured in glowing terms the mutual advantages of working with, instead of against, each other. Pullman listened attentively, but he was not wholly convinced. Finally he ask, "What would you call the new company?" and Carnegie replied promptly: "Why, the Pullman Palace Car Company, of course."

Pullman's face brightened. "Come into my room," he said. "Let's talk it over." That talk made industrial history.

From the waitress to the senior executive, the name will work magic as we deal with other.

Principle 3: Remember that a person's name is to that person the sweetest and most important sound in any language.

Part 2 Chapter 2

2009-03-22T17:03:00.005-04:00

Chapter 2-A SIMPLE WAY TO MAKE A GOOD FIRST IMPRESSION

At a dinner party in New York, one of the guests, a woman who had inherited money, was eager to make a pleasing impression everyone. She had squandered a modest fortune on sables, diamonds and pears,.. But she hadn't done anything whatever about her face. It radiated sourness and selfishness. She didn't realize what everyone knows: namely, that the expression one wears on one's face is farm more important that the clothes one wears on one's back.

Actions speak louder that words, and a smile says, "I like you. You make me happy. I am glad to see you." An insincere doesn't fool anybody. I am talking about a real smile, a heartwarming smile, a smile that comes from within, the kind of smile that will bring a good price in the marketplace.

It has been suggested that even when engaged in phone conversations you should smile. I have tried this at work and most of my conservations are pleasant and end on pleasant note even when I'm not telling the person on the other end what they want to hear.

If you don't feel like smiling? Two things. First , force yourself to smile. If you're alone, force yourself to whistle or hum a tune or sing. Act as if you were already happy, and that will dent to make you happy. Here us the way psychologist and philosopher William James put it:

"Action seems to follow feeling, but really action and feeling go together; and by regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling, which is not."

Principle 2: Smile

Part 2 Chapter I

2009-03-15T07:48:00.007-04:00

Part 2-Six Ways To Make People Like You.

Chapter 1-DO THIS AND YOU WILL BE WELCOME ANYWHERE.

Why read a book to find out how to win friends?Why not study the technique of the greatest winner of friends the would has ever known? Who is he? You may meet him tomorrow coming down the street. When you get within ten feet of him, he will begin to wag his tail. If you stop and pat him, he will almost jump out of his skin to show you how much he likes you. And you know that this show of affection on his part, there are no ulterior motives: he doesn't want tot sell you any real estate, and he doesn't want to marry you.

Did you ever stop to think that a dog is the only animal that doesn't have to work for a living? A hen has to lay eggs, a cow has to give milk, and a canary has to sing. But a dog makes his living by giving you nothing by love.

"You can make more friends in two months by becoming interested in other people that you can in two years by trying to get other people interested in you"

Alfred alder, the famous Viennese psychologist, wrote a book entitled What Life should Mean to you. In that book he says: "It is the individual who is not interested in his fellow men who has the greatest difficulties in life and provides the greatest injury to others. If is from among such individuals that all human failures spring."

As an introvert, this will be an easy principal to use. By showing an interest in the other person it will take the pressure off me to provide stimulating conservation. By simply asking questions, let the other person do the talking and chances are I'll probably learn something.

Principle 1: Become genuinely interested in other people.

Part I Chapter 3

2009-03-08T06:26:00.005-04:00

"HE WHO CAN DO THIS HAS THE WHOLE WORLD WITH HIM. HE WHO CANNOT WALKS A LONELY MAN."

What is this that can get the whole world with you? It is best explained in this story:

"I often went fishing up in Maine during the summer. Personally I am fond of strawberries and cream, but I have found that for some strange reason, fish prefer worms. So when I went fishing, I didn't think about what I wanted. I thought about what they wanted. I didn't bait the hook with strawberries and cream. Rather, I dangled a worm or grasshopper in front of the fish and said: Wouldn't you like to have that?" Dale Carnegie

So to influence people and get them to do something. Talk about what they want and show them how to get it.

"If there is any one secret to success, it lies in the ability to get the other person' point of view and see things form that person's angle as well as from your own." Henry Ford

Arouse in the other person an eager want.

Part I Chapter 2

2009-03-02T04:59:00.002-05:00

The Big Secret of Dealing With People-Give Honest and Sincere Appreciation

This chapter focuses on the one way to get people to do anything; make them want to do it. It points out the fact that praise is highly motivating and criticism can kill the ambitions of a person.

I believe in giving a person incentive to work. So I am anxious to
praise but loath to find fault. If I like anything, I am hearty in my
approbation and lavish in my praise.
Charles Schwab

Honest appreciation gets results. Criticism and ridicule fail.

I shall pass this way but once; any good, therefore, that I can do or any kindness that I can show to any human being, let me do it now. Let me not defer not neglect it, for I shall not pass this way again.

HTWF&IP-Week 1 Update

2009-03-01T05:50:00.000-05:00

Part of my reason for working through the book and posting results on Joe's Goals was to keep myself accountable. I also said I would report on some "In the Field Experiences" (IFE).

The most notable IFE was the Lead Engineer walking into my office and making this comment; "I haven't heard anything out of you this week. Nobodys pissed you off?" I told him that this week wasn't any different than any other week and I was trying a different approach to things.

There were also three major problems not of my making or in my area of control that I had to handle. These were customer service issues caused by another department. One of the departments at our project is like the awkward classmate that makes the inappropriate comment at the wrong time and is totally unaware of other people's feelings plus they have no idea how to deal effectively with people. That's where my boss and I step in and deal with the situations. I use to get extremely frustrated and this just had a negative effect on how I dealt with the situation. I now realize that the most effective way to handle the situation is in a positive way and deal with the cause of the problem the same way.

This approach actually causes less stress for me and everyone involved is more receptive to working with the customer to solve the problem, even our awkward classmates.

Great Reading and Personal Experiment

2009-02-24T05:48:00.007-05:00

How to Win Friends & Influence People

by Dale Carnegie

There is a world of self-help books out there to choose from so why recommend one that was first published in 1937?. This book provides easy to understand concepts that you can apply everday to situations that most of us encounter in dealing with people. It is recommend that each chapter be read twice to soak it in and as you are reading picture yourself in situations where you could use them.

Even though the book was first published in 1937 it still provides great insight into how to deal with people and get what you want. Research performed at the Carnegie Institute of Technology confirmed that even in technical fields such as engineering, about 15% of one's financial success is due to one's technical knowledge and about 85% is due to skill in human engineering-to personality and the ability to lead people. Seems worth a try.

The book is broken down into four parts with three to twelve chapters of principles. In the chapter there are also real life examples of the effect of using the principles. At the end of each chapter there is a short sentence or two to remind you of the principle as you begin to put it into use.

Each week I will post the principle at Joe's Goals and track my progress. My goal is to work on each principle until my green checks outweigh my red X's. When I accomplish this I will add another principle and track it as well. To make it more interesting I'll add some in the field expereinces.

Part 1: Fundamental Techniques in Handling People

Chapter 1: If you want to gather honey don't kick over the bee hive.

Don't Criticize, Condemn or Complain

Alternative Routines (Being Flexible)

2009-02-05T04:41:00.011-05:00

I'm one that likes my routine. I don't like change and will fight hard to keep things the way they are. It is a benefit for things like sticking to a workout or making lifestyle changes. However, it doesn't work well when life throws you a curve ball.

Wednesday mornings are usually my work week cycling morning. Tuesday night I layed out my cold weather cycling gear and was ready for the morning routine thinking the temperture would be in the mid to upper 20's. I typically check my email and look at the weather forcast briefly after dinner but missed on Tuesday. When I got down stairs at 4:15am and checked my blog my weather underground banner showed the tempature at 16 degrees. I refreshed my site and then checked other weather sites as I was sure there was a mistake. No such luck, I was faced with riding in 16 degrees or not riding. I'm not sure how but I had missed the fact that Wednesday's morning low was going to be below 20 degrees.

Typically I would have gotten down about it because I couldn't stick to my normal routine but something prompted me to checked the site of the East Lake YMCA to see what time they opened on the outside chance I would go and ride a stationary bike.

The "Y" opens at 5:30 am. I also remembered that I had done a spin class in the evening there a few times. I pulled up the group exercise programs and sure enough there was a spin class at 6:00 am. The instructor I discovered at the class is the mother of one of my kids classmate. Problem solved.

I had forgotten how hard spin class can be (no coasting). I actually pushed myself harder and enjoyed it much more than riding in the cold.

This was a good lesson for me. It goes to show you that if you will go with what you dealt and not fight it good things will usually happen.

Adapting to Cold

2009-01-20T04:45:00.013-05:00

This year I've become interested in the body's ability to adapt to cold weather. Growing up in the Southeast cold weather is typically short lived and not something that we had to deal with for long. But after this weekend I was curious as to how people handle outside activities when temperatures drop into single digits.

After some research I discover an article that starts with the statement:

"Humans are essentially tropical animals and are not equipped to deal with even mild cold. That we can live in cold climates is a result of behavioural adaptations such as wearing appropriate clothing and building shelters." (read more)

I have always believed that people were not designed to live in cold climates. But how can I adapt and continue my training and enjoyment of the outdoors?

One thing I try to do to adapt is not to wear heavy coats when I'm doing short term activities in the cold; taking out the garbage, feeding the birds, getting the mail. I'm trying to adapt to the cold so the more prolong activities (more than a hour or two) with the proper clothing don't seem so harsh. I have noticed that after long exposure to the cold I am much more fatigued that normal.

I can't imagine dealing with more than a few weeks of cold and a few days of really cold weather and tip my skull cap to people that live north of the Mason-Dixon line.

Had Enough to Eat?

2009-01-11T20:24:00.003-05:00

Check out this story over at NPR about overeating.

Gut Reaction: Overeating Can Impair Body Function
by Patti Neighmond

The holiday season is pretty much over. But is your body over the holiday season? For many people, indulging during these food-filled celebrations can set the stage for routine overeating.
The problem, some doctors and researchers say, is that overeating causes biological changes in the body that can lead to more food cravings and cause your stomach to send mixed signals about when it's actually full. (read more)

Be sure to read this as well: A Partial Fast Retunes The Body. From juice-only diets to herbal tea cleanses, there are lots of fasting fads for sale, but experts say a 24-hour fast with water is the safest.

New Year-Nicer You

2009-01-09T05:08:00.002-05:00

Wouldn't it be great if you could just say; I'm going to be a better person to my family, friends, co-workers, and general people I meet. Making a broad general statement is less effective than resolving to make a specific change; something like quit complaining or if you just want to be happier check out Gretchen Rubin's "Ten Tips to Being Happier". Gretchen has many of the same personality traits that I have been working on so it's easy for me to relate and try things that may help. I have serious programing that takes me tremendous effort to change. It's hard but worth the effort.

Recent research shows that while 52% of participants in a Resolution study were confident of success with their goals, only 12% actually achieved their goals. Men achieved their goal 22% more often when they engaged in goal setting, a system where small measurable goals are used (lose a pound a week, instead of saying "lose weight"), while women succeeded 10% more when they made their goals public and got support from their friends. Qurikology Study.

Increase the odds: Set goals; start small and move up. Start with daily easy obtainable goals and to have a clear view of what you want your life to be like. Try this exercise of writing your on personal commandments. Here are mine:

Practice Patience
The Golden Rule (I figure if I can get this one right the other things will fall in place)
Stay in the present moment.
Act the way I want to feel.
Choose not to take things personally.
Forget the past.
Don't complain.

I may add others. Working on these will take relentless effort, I'll keep you updated on my progress.

Cyclocross End of Season Report

2008-12-21T07:18:00.013-05:00

Simon's first cyclocross season finished with a third place win for the under 14 series. Because of his willingness to keep coming back for more punishment he was able to secure his place atop the podium by out scoring his nearest opponent and beating him out right in the last race. It was earned and well deserved.

One of reasons Simon kept returning was the encouragement from fellow racers and the spectators. This makes the sport appeal to most cyclist; you not only get to race but you can cheer on fellow racers when you're not racing.

So congratulations to Simon for a top three finish in his first cross season!

13.1

2008-12-02T05:01:00.000-05:00

Thanksgiving day I ran the Weather Channel Thanksgiving Day Half Marathon. It interesting how when you push yourself you learn things. Some of the things that I learned were more of a confirmation of things already knew but were not ready to consciously admit and put into practice.

Race Report:

Start time was 7:00 am. The race started in Chamblee and ended at Turner Field so the course was not out and back. Got up at 4:00am has some coffee, I had picked up my Breeze Card the night before so I was out the door 5:00am walking to the East Lake Marta Station. Got on the train at about 5:22 had to make one transfer and exited the Chamblee Marta Station around 6:05. I followed the crowd to the area where the trucks were collecting bags from people that wanted to keep their warm up clothes and pick them up at the finish line. I had decided to leave my clothes near the aid stations when I got warm on the run. The clothes are picked up and donated.

Got to my stall based on my number about 6:40 and waited. My friend Dan said he would meet me near the front but I never saw him at the start. 7:00 race started. The first few hundred meters we just walked then we had the whole road and were able to start running. After about two miles I settled into my Half Pace. A pace I thought I could finish the race without too many problems. My longest run to date was 9.5 miles.

Dan ran past me at about mile 3 and I ran his pace for about a half mile but decided to slow it down to my pace and let him go ahead. With three marathons under his belt I figured he knew what he was doing. To make a long story short here is what happened:

Mile: 1-8:29, 2-9:56, 3-8:46, 4-8:44, 5-9:14, 6-9:04, 7-9:09, 8-10:38, 9-10:44, 10-11:27, 11-11:43, 12-12:21, 13-13:13.

As you can see things started to go wrong somewhere into mile 10 and got worse until the end of the race. I felt as if I has sustained an injury but I ran 2 miles on Saturday without the same pain. Things I learned:

If you are going to run a long distance you have to train a long distance. The thought of running for over an hour does not appeal to me.

I am much better at pushing myself hard for a short distance that just pushing myself to run long distances.

I'm a better runner that a cyclists but I can work on the cycling part.

So when I talked to Dan about the race and he was describing the course after 10 miles I had no recollection of it. I was so focused on finishing I didn't even notice where I was.

Motivation for the Long Haul

2008-11-08T04:59:00.006-05:00

Everyone struggles with staying motivated. It has happened to me two weeks ago. The combination of a change in the weather and a low energy phase seems to be the problem. By low energy phase I'm talking about training hard for a long time peaking and needing to "rest hard" for a short period without compromising my training.

This happens to all of us from time to time. Some people throw in the towel, some people snap out of it. I typically snap out of it. Even though I've done it for years the thought of getting out in the cold to work out doesn't appeal to me now. Also I've trained hard through the summer for a triathlon and cyclocross season just started plus a buddy talked me into doing the Thanksgiving day half marathon.

One thing I am is disciplined. When most people think of discipline it conjures up negative thoughts and images. However, I like the definition byRocannon ; "discipline is way of approaching a task or situation in an organized and effective manner."

As with most things, if you approach things in a haphazard manner you don't seem to end up with the results you expected and having no track set to follow you can figure out where you got off track.

I think of myself as an Athlete. Athletes don't work out, they train. Athletes have a goal and to reach that goal they have a program and a plan.

To stay motivated, start with fairly easy obtainable goals; loose 4 pounds in 30 days, run a mile in 11 minutes in six weeks, walk for 20 minutes ever other day for a month, drink only water during the day for four weeks.

How to keep on track:

As a guide, write down your expected training schedule, put it on the calender or frig. Allow for some wiggle room.

Refer to exercising as training instead of working out. Working out can seem like drudgery, training for something indicates a goal that you are trying to achieve.

Keep a journal of daily activities, food and energy level. I use a spiral bound notebook. This can help you discover the triggers that derail you from reaching your goals.

Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved. Helen Keller

Cyclocross Race Report

2008-10-09T06:24:00.015-04:00

The following is a fresh perspecrtive from an almost 10 year old rookie cross racer after his first race.

Dad: Simon after hearing me talk about cyclocross racing was the race what you expected?

Simon: Yes.

Dad: What was the hardest part?

Simon: I think carring your bike up the stairs, pushing your bike up the sandy hill, and going down the sharp turn on the gravel.

Dad: What did you like most about the race?

Simon: Finishing it.

Dad: Is there anything else you want to say about the race?

Simon: I think that it was really fun but hard at the same time.

Dad: Will you race again?

Simon: Yes.

Heard leaving the course:

Dad: How was it?

Simon: I thought I was going to be the first kid in America to have a heart attack.

No Complaints

2008-10-02T04:52:00.011-04:00

I'm putting myself out there. You know, I thought I was a pretty positive person. I have friends, I get along with my co-workers and I have a great family life. But until I took the complaint free challenge, I didn't realize how many times a day I complain.

“Complaining is not to be confused with informing someone of a mistake or deficiency so that it can be put right. And to refrain from complaining doesn’t necessarily mean putting up with bad quality or behavior. There is no ego in telling the waiter your soup is cold and needs to be heated up—if you stick to the facts, which are always neutral. ‘How dare you serve me cold soup…?’ That’s
complaining.”—Eckhart Tolle, “A New Earth”

The challenge is simple. Go to acomplaintfreeworld.org get a purple bracelet and put it on. Each time during the day when you complain, criticise, or gossip move the bracelet. When you have gone 21 days without complaining, you have changed your thought patterns and ceased complaining.

Why take the challenge? There are two things upon which most people will agree:

There is too much complaining in the world.
The state of the world is not the way we would like it.

Instead of focusing on what is wrong in the world, focus on how you want the world to be.

Armstrong to Race Cross

2008-09-26T05:06:00.024-04:00

"Sports Illustrated" Magazine June 11th, 2005 Cover

This should be interesting. Lance Armstrong announced that he is coming out of retirement to race in the Tour de France in 2009. He also stated that he will do some cross races in preperation.

Ryan Trebon has a few thoughts about Lance on the cross racing circut: Asked about Armstrong’s plans to race ’cross this fall, Trebon said, “Sure, why not come out? I’d like him to come out. It would be cool. It would mean more people. I’ve never met him, never raced against him — never even seen him."

Maybe Lance is trying to recreate his unexpected cyclocross detour in the 2003 Tour de France.

Race Pace

2008-09-21T07:44:00.012-04:00

Recreating a race pace effort during training is difficult to do when training alone. Powering Muscles gives you 10 Ways to Train Your Brain for Better Performance to prepare your body and mind for a race day effort.

I typically feel that I can push myself when working out alone but nothing compares with a little competition, perceived or real.

This past weekend I competed in my first 10k run, the Doug Kessler Lightning 10k. I wanted to not only know my time but to compare my heart rate to my cyclocross training. It's hard to recreate the intensity of a cyclocross practice or race with any type of cross training activity but knowing my race pace and heart rate for a run and the perceived effort is a good starting point.

My finish time for the run was 50:46 and average pace of 8:07. Here is a comparison of my heart rate with Sunday's cyclocross practice.

Cyclocross practice was broken down into two 1x10 minute effort and a 1x30 min effort.

1x10

Average 154
Max 168

1x10

Average 142
Max 168

1x30

Average 161
Max 169

Doug Kessler Lightning 10K

Average 160
Max 176

Compared to my earlier runs my heart rate was never as close as my race day numbers. Working in some high intensity intervals would seem to help my race day performance.

Cyclocross Practice

2008-09-15T14:49:00.007-04:00

Sunday's cyclocross practice got off to a slow start. However, the course that was set up was much more challenging that last week. We had planned on doing 2x10 and 1x30 but time ran out and we ended up with 1x10 and 1x25. It still hurt.

Heart Rates:

1X10-Average 161-Max 172

1X25-Average 163-Max 172

This weekend its the Doug Kessler Lightning 10K in Sandy Springs on Saturday and Cross practice on Sunday.

Getting Dirty

2008-09-12T04:59:00.009-04:00

Psychology Today has an article in this issue that talks about the benefit of growing your own vegetables. Nothing new about this, right? The interesting thing is where the article points to as the greatest benefit:

Growing your own food by messing around in your garden proves to be nature's fruitful way of cultivating your health-physically and psychologically.

The soil is a rich repository of microbes and other organisms with which we've coexisted from the beginning. As science digs deeper into understanding the effects of bacterial on human health, and especially on the immune system.
It looks increasingly like ingesting components of the soil itself might be as critical to human health as the very finest fruits and veggies grown in it.

In 2007 a University of Colorado neuro-scientist made a startling discovery. He found that certain strains of soil-borne mycobacteria sharply stimulated the human immune system. The very same bacteria also boosted serotonin levels in the brains of mice.

The article goes on to say that our obsession with keeping everything sanitized in our home environment and the lack of exposure to these bacteria and other common dirt-borne pathogens early in life might explain the sharp rise in chronic inflammatory, allergic, and immune disorders such as asthma and inflammatory bowel disease in the industrialized world.

My wife and I have never had a problem with our kids getting dirty. We maintain our own lawn and garden, which is something that seems to becoming a thing of the past, and involve the kids in things like pulling weeds. They can identify poison ivy and black widow spiders as well a many beneficial insects and butterfly larva and where to find them.

Each summer we send them to several weeks of "Horse Camp". At the camp you have to earn the right to ride the horses. The kids are broken down into groups to do chores and each day they rotate to the different chores and yes one of the chores is to clean the stalls. They come home with cuts, scrapes and tough hands just like most of us did when we were kids.

If you want more information on the subject visit Mark' Daily Apple to learn about the Primal Benefits of Dirt, Dust, and Dishevelment.

Cyclocross Season

2008-09-07T13:53:00.010-04:00

I began my sport specific training for the Georgia Cross cylcocross racing series. There is a group of about six of us that get together at a public field on the Ga. Tech campus.

The series is eight races beginning on October 5th and ending December 7th (no race on Thanksgiving weekend).

The workout on Sunday looked like this:

10 min warm up
2x10 min interval
1x20 min interval

A good foundation in cycling and running is necessary before taking on the sport specific training. The sustained output for the training is much more intense than road cycling or running.

My last hard run was 6.58 miles at an average pace of 8:42/mile. This produce these heart rates:

Average: 148 beats per minute
Max: 168 beats per minute

The second 10 minute interval of cyclocross practice:

Average: 161 beats per minute
Max: 170 beats per minute

My highest heart rate was 173 beats per minute in the last 20 minute interval.

To learn more about cyclocross, go here: http://www.youtube.com/watch?v=VRZOa_E9Qs8

Mission Accomplished Fasted

2008-09-04T07:16:00.004-04:00

I survived. I completed the 28th Annual Callaway Gardens Triathlon. I performed all morning workouts in a fasted state and broke my fast around three pm on most days. My training was sport specific and is listed below.

Food Intake:

Most of my workouts were done in the morning in a fasted state. I did perform two workouts a week in the afternoon after work once I broke my fast. Most days I break-fast around 3:00 pm. My afternoon workouts start at 5:30 for the bike and 6:30 for the run. My break-fast is typically piece of fruit, some nut butter and sometimes whey and glutamine mixed with water. For dessert sometimes a Chocolate Hammer Gel. For dinner I eat a typical Primal Diet, some protein, lots of vegetables, and some fruit. Relaxed on Friday night to enjoy my favorite Mexican restaurant.

Training:

Monday: Morning: 100 push-ups, 20 minutes Yoga. Afternoon: One hour hard bike ride.
Tuesday: Sprint work for Swimming and Running.
Wednesday: Morning: 100 push-ups, 20 minutes Yoga Afternoon: 10K run.
Thursday: Morning: Long Swim-1K+-
Friday: Morning: 100 push-ups, 20 minutes Yoga
Saturday: Morning: One hour bike ride-followed by 2 mile run.
Sunday: Morning: 5k-5mile run. Depending on how I felt.

This was my workout schedule for about twelve weeks.

Event:

Awake at 3:00 am. Had some coffee as I do each day. My buddy Dan picked me up at 4:00 am and we headed to Callaway Gardens. No stops along the way, just drank water.

We arrived around 5:45 am and a handful of people has started setting up in the transition area. We parked, unloaded our bikes and picked a location near the exit and entrance of the bike leg in the transition area.

Since we were early registration was simple and pain free. We signed the waivers, picked up our timing chip and proceeded to get set up in the transition area.

My bike is the Waterford next to the blue and white striped towel. This course favors a regular road bike set up. There are 17 ninety degree turns on the course, cancelling out the benefit you would gain in the aero position on a time trial bike. After everything was set up it was time to change and get ready for the meeting on the beach at 7:45. I was surprised at how long the course looked stretched out in the water. I had done one open water swim when we were on vacation so I was somewhat prepared for the swin.

At the start of the swim groups were sent off in six minute intervals. I was in the 45+ group and we went off third. We waded out into the water to waist deep and then started swimming. It started off hard as it did in training but I was able to clear most of the group and swim alone. After the first buoy I passed a lot of people in the group ahead of us. I had to stop twice; once when I could not get a fix on the buoy and once when someone swam at a ninety degree angle to the direction I was swimming. Luckily, I was the one headed in the right direction. It was similar to what I would imagine as an abandoned boat without life boats.

My transition time to the bike was long but expected for a first timer. The bike course was rolling hills and fast. I was amazed at the lack of bike handling skills by a lot of the riders. It was as if they were unaware that there were other cyclist on the road. Made it through that alive, transitioned better and was off on the run.

The run was purely a mental exercise. I had to force my legs to run after the hard bike ride. The course was an out and back loop. After about a mile I started to pick up some of the eariler groups comming back. Most of the people were not having a good time on the run. I suffered through the first mile and a half and then setteled into a pace and really suffered on about the last 800 meters. I finished with a total time of 1:57:57, good enough to take seventh out of twenty-five in my first triathlon.

Go here to view the full results, my times were:

1K Swim-Swim Rank 7th: 15:30
Transition #1: 3:18
39K Bike-Bike Rank 8th: 54:46 Avg Speed: 20.4 mph
Transition #2: 2:25
8K Run-Run Rank 8th: 42:00 Pace: 8:24
Total Time: 1:57:57

I will continue to experiment with IFing and athlethic performance. And to be sure I will continue to train for athlethic performance and not just exercise.

Staying Focused

2008-09-02T18:21:00.005-04:00

I just got back form vacation on the 9th. I was able to do pretty good keeping my overall fitness and kept my food consumption in check most of the time. I was also surprised at how easy it was to maintain my intermittent fasting routine. Everyone got up later so I would have some coffee, do my workout (or not) and then hang out on the deck and wait till the kids would wake up and either take them down to the beach or to the south end of the island to fish.

One of the best thing about being on a laid back vacation at the the beach is that I can practice focusing on the task at hand. There's no pressure about getting the task I'm doing complete so I can move to the next thing that needs to be done. I just focus on what I'm doing and do the next thing when I done. It's ironic that no matter how much you have to do, worrying about the other things you have to do doesn't get anything done faster. However, it does cause you to make more mistakes.

One of the things I like about kids is that they are not tied to a time schedule. They focus on the things they are doing and then move on to the next thing. They don't use phrases like it's time to eat or it's time to go to bed. Instead they say I'm hungry or I'm tired.

I've found that this week at work I have been able to focus more clearly on what I doing by being mindful of of my actions. Here are some things that have helped:

Keeping a list of the remaining things I need to do helps me focus on what I'm doing.
Don't check email or answer phone calls except at certain times of the day.
With big assignments, start the assignment way ahead of the deadline and work on it some every day or every other day or at least once a week depending on the time before the deadline . It could only be for 5-10 minutes or just to read though the old work.
Organize your desk each day before you leave. Arriving to an organized desk each day allows you to start with an uncluttered mind.

The trick will be to remain vigilant.

Staying Focused = More Productivity = Less Stress

Weekend Suffering

2008-08-28T05:27:00.026-04:00

Sunday marks my first endeavor into the world of triathlons. A buddy talked me into this back in the spring and I adjusted my training to be more tri-centric.

It's interesting to note that I had never been a big runner until I signed my daughter up for the Girls on the Run (GOTR) program at school last year and I had never used swimming as an exercise method until my son and daughter joined the neighborhood swim team this year.

If you just try to go with the flow (which is one of the things I have to constantly work on) events seem to lead you to where you need to be.

Getting Started

2008-08-23T15:18:00.012-04:00

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Why wait, we might as well get to the meat of the issue. With all the information available on the net and most of it free, there is no reason that anyone, and that includes you, can't get in shape, lose fat and develop a diet that can help eliminate a lot of your minor everyday health problems and help you live longer.

Here are the top three excuses people don't work out and some solutions to each excuse:

#1.

I don't have time.

.

Zen Habits has 25 Painless Ways to free up and hour a day. One way is to turn off the computer or tv, go to bed and get up earlier. Try getting up 15 minutes earlier each week. 15 minutes is a good starting point to get in the workout habit.

#2.

I don't like going to the Gym.

You can go here, here , or here to find a workout that can be performed outside in your yard, the local playground, or in a 4x4 room. Remember almost all workouts can be scaled down to anyone's level of fitness.

#3.

I can't stay motivated.

Go here and there are several articles that can help with getting motivated and staying motivated. Listen to what Will Smith has to say about motivation. Set realistic and specific goals and then tell someone about your goals and enlist them to help keep you motivated. Better yet get a workout buddy.

I'm sure you can think of others but these seem to the top three reasons people give for not starting a workout routine and sticking with it. You may ask; "Why should I listen to you?" Well, I'm just like you; I have a 8-10hr a day job that I work at five days a week, I do limited consulting work outside my regular job, I have a family, I have a house and yard that I maintain, I volunteer to help line soccer fields and coach baseball. I have studied the subject for three years and made the mistakes and found what works and doesn't so you don't have to waste your time. I not selling anything and all the information comes from people that have spent their time reading the exhaustive research on the subject and have nothing to gain. Use my time that I have weeded through the information and experimented with the different systems and let me provide concise information that can help. Feel free to ask questions.

Up next; diet and nutrition.

"What ever you are thinking about is literally like planning for a future event....What are you planning."

Blog Redo

2008-08-22T05:54:00.001-04:00

I downloaded something on the other blog that won't allow me to change or add information as I would like. If you are interested in past information it can be obtained here.