Bringing Your Mental Game: My Battle at the Woolley 50K

I don't know who first offered this piece of wisdom, but it is something to keep in mind at your next competition:

"You don't win races with your feet, you win them with your mind."

I had heard this seemly trite quote before, but it wasn't until yesterday that the message helped me fend off a runner and earn a second-place finish at the Woolley Trail 50k.

At the mind-numbingly early hour of 5am, my girlfriend Sophia, friend Heather and I loaded our water bottles, spare clothes and trail shoes into Sophia's Honda Civic and drove north on I-5. The morning was frosty, with the thermometer hanging in the low 30s, but felt much colder. It would be a few hours before the sun would make an appearance.

At exit 232, we turned off the freeway and headed east on highway 20.  Within a few miles we arrived in the sleepy town of Seedro-Woolley, temporarily inundated with 150 ultra runners for the Woolley Trails 50k, marathon and 1/2 marathon trail runs.

The course was an out-and-back route on a 15 mile section of the Cascade Trail. Flat as a pancake, the only obstacles on the crushed gravel trail were a few downed trees and a 200' stretch of the course intersected by a shallow stream pumping ice cold water.

Technically, this was just a fun run, not sanctioned by any racing groups, but when I lined up at the start at five minutes to 7, I felt a surprising hunger to compete. I had never finished a race in the top five before, and barely broke the top ten in previous competitions. However, today, the idea of pushing myself wandered into my mind. "Maybe" I told myself.

Following a briefing by race director Terry Sentinella, runners took off into a dimly lit and frigid morning.

The first 15 miles of the race were as I expected (with the exception of the buffalo and alpaca grazing next to the trail). A group of us, mostly men with the exception of the powerful Shawn McTaggart, pushed to the front and set a 7:15/mile pace. This was a little fast for me, so I dropped back and settled at a 7:30/mile, running alone in the cold.

Because runners were competing in 1/2 marathon, marathon and 50K distances on the same course, I wasn't totally sure of who was ahead of me until I approached the turn-around for the 50K distance. The 50k leader was a 100%-business looking runner in his late-30s who was dialed in and at least a mile ahead of me. I looked around but didn't see anyone else between me and the turn-around.

Wait! Could I be in second?

After grabbing half of a PB&J sandwich and refilling my water bottle at the aid station, I thanked the cheerful volunteers and started my return run. While catching the front runner was out of the question, if I could hold out, I could finish stronger than I've ever done before.

As the miles began to tick by...20, ...22, ..24, my demeanor changed from competitive fun-run to 100%-business, too. The morning felt bright and I just kicked one foot in front of the other.

Despite my determination, at some point in the last quarter of the 50k I  gradually started to slow down. With no one around me, my pace slowed.

I didn't realize that I was being stalked.

At mile 28, the sound of foot steps came out of nowhere. I checked over my left shoulder and saw another runner, a male in his 40s with a high tempo gaining on me with what seemed like an effortless advance. Suddenly, he pulls parallel to me.

Shoot! I've got just three miles left, and he has more gas in his tank than I do! Wait, could he be running the marathon distance instead of the 50K?

"You're running the 50K, right" I asked.

"Yeah" he replied in a friendly, but focused tone.

"Same here" I replied, knowing that a duel was about to happen.

Grinning, he replied "I guessed that".

A moment after this exchange he begins to lead me by 10 feet. While he was the stalker for 27 miles, now he was the underdog hero coming to take what was his. I have to hold on!

Panicked, I thought  back to a book I'm reading, Open, the autobiography by tennis great Andre Agassi. He describes tennis matches against pros who at the time were much better than him. Agassi described using mental games to take the wind out of competitors by making them think that he was stronger, even when he wasn't.

That's what I have to do.

With just three miles left, I had to make my move and I'd have to do it in a way that would make the other runner think I was stronger than I was--to take away his hope.

The mind game was on!

In a dramatic flair, I threw my hand-held Nathan water bottles to the ground, lightening my load, and began to swing my arms with full vigor. I quieted my breath to make it sound like I wasn't working as hard as I was. When the moment just right, and with only two miles to the finish, I pushed past him in one smooth acceleration, never looking back or checking my watch. My stare was fixed on the last two miles of the 50k.

After stepping through the stream that bisected the trail, I crossed the finish with a surprisingly quick time of 4:12:36, capturing 2nd, my best finish ever.

What mind games have you used to compete?

Podcasts and Orange Juice Can Make You Fly

What do you do when you're having a tough day? You know, when you struggle to get out of a perfectly good, warm bed and your whole body aches. Maybe you're coming home from a long day of work and you just can't see yourself lacing on a pair of sneakers? You need to get in your miles on the road or trail this week, but you feel unmotivated and lost for the moment.

Your energy has tanked. How could you possibly exercise?

When I feel like this, I reach for two essential tools to get me going. The first is a glass of cold, pulpy orange juice. A few sips and the simple sugars rush to my brain, giving me a quick boost of energy.

The second essential tool for getting me motivated is my iPod Shuffle. I put on a podcast from Endurance Planet (itunes link) or switch on some Lady Gaga  or Lil Wayne and within 50 feet from my house, my heart is pumping and my legs grow strong.

The key parts of finding your energy to exercise is:

• Recognizing when you're feeling low
• Knowing what your body and mind need to get back on course.

For me, I know orange juice can save my day (and if it is the morning, I gulp coffee). I make sure I always have some in the kitchen. Similarly, pop music and rap can transform me from shuffling around the house after a long day of work, to effortlessly pounding out miles on an evening run. I just prepare for low moments by always having an up-tempo song list loaded into my charged iPod Shuffle.

This prep can be the difference between meeting your weight and endurance goals, and falling behind. Sports and endurance podcasts are also helpful because when you listen to other athletes talk about dealing with struggle, you think "Hey, I'm not giving up either".

Do you have a tip for finding your energy? Add a comment below.

Get Hot and Sweaty Today

Not a fan of chocolate, don't have a special someone or maybe you just don't like supporting the flower/card/stuffed bunny industries? Well, instead of filling yourself with sweats this Valetine's Day, how about you do something really sexy: go for a run.

Think about it.

What's more attractive than a strong body dressed in athletic gear kicking miles around town? Better yet, get sweaty with your boyfriend or girlfriend. Exercise is not only a great way to relax and lose weight, it's a great bonding experience to have with someone you care about.

Before today's over, lace on your shoes, call up your sweetheart and do a few loops around Greenlake together. Afterwards, stop for a few chocolates at Chocolati. Ahh, true romance!

Sure, you could skip your workout and instead put on a romantic comedy and snuggle together on the couch. But do that AFTER you put in some miles on the road or trail. You'll not only feel better, you'll be sexier because of it.

Happy Valentine's Day!

Am I Dying? A Tale of Shrimp and Running

The list of dangers for runners is already long: unobservant drivers, heat stroke, and potholes, among many others. Last week I discovered one more for the list, shrimp. And this was one tough lesson to learn.

It all started last Wednesday. My girlfriend stopped at the store on the way home from her pilates studio and picked up ingredients for shrimp tacos, a meal we've had a dozen times before. I arrived home hungry and immediately went to work chopping red cabbage and pan-frying the shrimp. After cooking, we gorged ourselves on three tacos each, then topped it off with chips and homemade salsa. Fantastic as always!

After cleaning up the dishes, I knew I still had go on a training run so I begrudging slipped on my running clothes, laced on my shoes and headed into the dark and rainy night for some miles at the nearby Carkeek Park. It was just past 7:30 p.m. I was weighted down from dinner, but otherwise felt fine. Daft Punk and 50 Cent blasted in my earphones and I quickly got into the rhythm of things.

After a few miles of navigating streets, I made it to the park and switched on my goofy-looking, but essential LED headlamp and began the trail loop. Despite a long day at work, I blasted down the trail, heading deeper into the fog and trees. No one else was in the park.

At just just over a mile, the trail cuts right and I started climbing the first hill. It was at this moment that I noticed my energy, once present in abundance, was fading. I blamed this on digestion and kept chugging along. As encouragement, I switched from a mellow Bon Iver track to a high-tempo Lady Gaga song on my iPod.

Any boost a change in music gave me was short-lived because less than a mile later I started to feel awful. I know you're not supposed to swim after eating, but I've run countless times after scarfing down a dinner without ill effect. I've even run WHILE eating dinner. For whatever reason, this time I was fading fast and in the middle of a dark and isolated trail. What was going on?

Abandoning my training run, I walked and trudged the remainder of the loop trail as an act of survival, all the while cursing my body for failing me. My skin itched and I was at a low point. I had no idea what was bugging me, but I knew I had to get home as soon as possible.

Without a phone to call for a ride, I depended on my legs to carry me the two miles back to my house. When I finally got to my door, I flung it open in an awkward movement and pulled myself inside. The instant my eyes made contact with a mirror in my living room, I realized what was going on.

I was having an allergic reaction to the shrimp.

Arm with Hives

Hives had erupted on the sides of my face and on the top of my arms, underside of my wrists and all across my chest. The sides of my neck began to swell. While I wasn't having difficuly breathing, I looked alarmingly like a body builder from the neck up. This was something that had never happened to me before, with shrimp or any food.

"Was this serious?" I questioned.

My girlfriend sprung to action and got me antihistamine tablets as I tried to calm myself with the mantra "I'm cool, I'm cool". Breathing audibly through my mouth, I sat on my living room carpet and tried to calm myself. I swallowed two pills and tried to relax.

Luckily, after about 30 minutes, the itching began to lessen and the hives on my face diminished. By the end of the night most of the symptoms had gone away, with the swollen glands in my neck lasting the longest.

The next morning I learned from a general practitioner and friend of the family that my symptoms were indeed likely that of an allergic reaction, intensified by exercise. The run had raised my heart-rate and respiration, making any minor reaction to the shrimp into something much bigger. She mentioned that I could have always been allergic to shrimp, but just never knew it before because I didn't have exercise to intensify the reaction.

So what did I learn from this experience?

Be careful about what foods you eat just before you exercise and maybe carry a cell phone just to be on the safe side. A few antihistamine in your pack might be handy too.  I was lucky because my reaction was minor. But next time, who knows. In any event, I guess I have to find another food to replace shrimp.

Have a food allergy story or tip? Add a comment below.

Is My TV Killing Me? Report Says: Yes

Attack of the killer TV. Sounds like some terrible B-movie, right? No, its for real.

According to a recent study published in The Journal of the American College of Cardiology, T.V. has such a devastating impact on one's physical health that even daily visits to that gym cannot undo the damage.

As the NY Times reported:

The study followed 4,512 middle-aged Scottish men for a little more than four years on average. It found that those who said they spent two or more leisure hours a day sitting in front of a screen were at double the risk of a heart attack or other cardiac event compared with those who watched less.

Scary, right? Well, it gets worse. This backs up a study from last year that found that even those who hit the gym regularly, but spent a lot of time in front of screens or stuck in a car, were more at risk to die from heart disease than those who were less active, but didn't spend as much time in front of a TV.

Yes, athletes who love their boob tube might just keel over.

The take-away: Keep screen-time to a minimum.

What do you think?

Related Articles

• The Hazards of the Couch (well.blogs.nytimes.com)

Tell Your Friends: Toning Shoes Don't Work [Infographic]

First there was the Reebok Easy Tone, then came Shape-Ups from Sketchers followed by a host of other imitators.  The age of the toning shoe has officially arrived, (and brought along a bunch of suggestive ads, see below). However, the big question is, do these shoes really tone legs and glutes while you walk?

As the title suggests, research says no, at least not according to a recent study by the University of Wisconsin and American Council on Exercise.

Squishy-soled toning shoes are supposed to work by making wearers work harder and stabilize with each step. In theory this is supposed to mirror the benefits of weight training on a swiss ball and engage more stabilizing muscles.

Unfortunately for the toning shoe industry, these shoes just doesn't seem to work very well or produce the results ads (like below) make you believe to expect.

The study reports:

"Our findings demonstrate that toning shoes are not the magic solution consumers were hoping they would be, and simply do not offer any benefits that people cannot reap through walking, running or exercising in traditional athletic shoes.”

Do you disagree? Are you a toning shoe convert or did you see this coming a mile away?

http://www.youtube.com/watch?v=qCHKXICefFw

Race Day Prep: Bridle Trails Winter Trail Festival

Today I'm running my first race of 2011, a 10-mile trail race, part of the Bridle Trails Winter Trail Running Festival. Because it has an afternoon start of 3pm, I figured I'd use my morning to go over some of the preparation I normally do before most races. Got additional tips or suggestions? Add a comment below.

Course Research

Even if I've run the race or course before, I make it a practice to  review the elevation profile and course description before a race. A little visualization of how you'll manage the course, goes a long way. While valuable for a road race, this information is particularly essential for any trail running, triathlon or adventure race  so you know important details about transitions, landmarks and terrain. These details are often included on the race's website or in the race director's pre-race email. Read up and bring a printed copy to re-review just before the start.

• Review elevation profile
• Bring print of course director's email

Clothing

The last thing you want to do before a race is to arrive at the start line with too little or too much clothing or the wrong gear. Gloveless hands can make your cyclocross race a excruciating experience on a cold and wet day. I quick look at the local weather and packing for the unexpected is important even if the sky looks clear.

My father gave me a great piece of advice he learned during his marathon days: Dress like it was 30° degrees warmer. This is because that's what it will likely feel like when you get into your stride.

While the sun looks bright in the sky today, the thermometer reads a chilly 38° I'm making sure I bring an extra thermal layer. Experience helps  with this this type of planning. I know I tend to run a little hotter than most runners. While my girlfriend is bringing running tights, I'll still be wearing Zoot 6'' running shorts with compression underwear built in. As soon as I start running my legs will warm up to the right temperature. For my top I'll pack a fleece for before the race and will pull it off at the start.

During the race I'll run with Nike synthetic running gloves, two long sleeve technical Brooks shirts and a Nike running cap. While not waterproof, the two layers on my top will provide enough insulation against the cold (once I start running) and won't weigh me down like a jacket would. On my feet I'll be wearing a pair of size 12 Brooks Cascadia 5 trail shoes.

• Running cap
• Light gloves (for short, low elevation races)
• Two running long-sleeve shirts
• Double-layer 6'' shorts (with compression underwear)
• Wicking socks
• Fleece top for before the race
• Change of clothes for after the race

Gear

On longer runs or races and depending on the course (out and back vs. point to point), I may bring a hand-held bottle or a Nathan Hydration Vest. Because today I'll only be running a 5.2 mile course twice, I'll go without a bottle and will rely on the aid stations for water and maybe a energy goo.

On my wrist I'll wear my Garmin 310xt GPS watch. It will give me distance, pace, and timing information during the race. Data isn't for everyone, but I've found that it helps to keep me informed when and how hard I can push myself during the race.

I will also bring along a point-and-shoot camera for snapping photos before an after the race. These events--from a 30,000+ marathon to an intimate trail race-- are always amazing spectacles worthy of a photo.

• Nathan Hydration Vest
• Nathan Hand-Held
• Digital Camera

Breakfast

My pre-race meal usually includes coffee (ok, ALWAYS includes), orange juice, a smoothie made with protein mix, milk, berries and yogurt and maybe some oatmeal or toast with spreadable cheese. I make sure I have this at least two hours before race time so my body can process it before I toe the start.

• Oatmeal
• Smoothie
• Coffee
• Toast

Music

While I almost never compete with an MP3 player, having tunes for the drive to the race or for just before you head to the start can be a great motivator. No matter if you're inclined towards Journey or Lil Wayne, beats can get you in the mood to perform.

• Headphones
• Ipod Shuffle

Other

What am I talking about here? Well, going to the bathroom. As far as race prep goes, this is one of the most important, particularly for early morning  events. Make sure you hit the john at least twice before the race. Don't count on having time or access to the toilet at the start or during the competition. Outside of forgetting your shoes before a race (or bike for a cycling event), this is probably the next most important thing to keep in mind.

• Toilet paper (just in case the porta-potty is out)
• Hand sanitizer bottle

Fend Off Disease as You Age: Walk

Want to keep your mind and body strong? A new study from the University of Pittsburgh reveals that walking can reduce the risk for Alzheimer's disease and slow cognitive decline in adults with mild cognitive impairment (MCI).

As Sciencedaily.com reports:

"We found that walking five miles per week protects the brain structure over 10 years in people with Alzheimer's and MCI, especially in areas of the brain's key memory and learning centers," said Cyrus Raji, Ph.D., from the Department of Radiology at theUniversity of Pittsburgh in Pennsylvania.

Encourage other to stay active their entire life. You'll look, feel and think better because of it.

Rediscovering College-Smart

Last night I looked through some old files from my studies at Purchase College and was disheartened by what I read. As a New Media and Liberal Arts student who knew his way around a computer, I saved nearly every report, file and document from eight semesters of classes spread over four years. The documents unfortunately revealed how terribly I researched and wrote back in '05. I mean bad!

• Term papers with typos
• Incoherent video projects
• Little focus in my schoolwork

Luckily, I discovered a few jewels amongst the mess, including College-Smart.

I had totally forgotten about a 43-slide PowerPoint presentation I wrote to help high school students research and apply to colleges called "College-Smart". This was part of my senior project that also included an interactive CD-ROM (built in Flash MX, w00t w00t!) and a video I filmed to introduce students to the guide (embedded below).

While the video looks a little rusty, the PPT guide, created over five years ago, still holds some value for students researching colleges today. I picked out a few tips that I still think are relevant. Feel free to download the embedded PDF guide and share it with any high school or junior high students who might be interested.

Slide 11

“Google” your instructors. By doing online research about the professors involved at each program you apply to, you not only gain greater insight into the school, but also learn powerful knowledge that may prove helpful during an audition or interview.

Slide 18

Don’t learn the “tricks of the trade”, instead learn the trade!

Similarly, don’t pour energy into learning admissions “tricks”. Instead study hard in your academics and find out exactly what each institution wants in the application, essay, or audition.

Slide 33

In high school you’re often told to be quiet and sit down. College is the exact opposite. You’re encouraged to constructively question your surroundings, to learn and to grow.

Seize this opportunity by actively participating in your campus community.

http://www.youtube.com/watch?v=1ElWCVfpQ24

[scribd id=46437007 key=key-m9y1ofxvgu863b8ovfa mode=list]

Looking Back at 2010

With 2010 officially over, I logged into Garmin's Connect site to check out my stats from the past year. Since I consistently wear a GPS-enabled watch (I prefer the Forerunner 3010xt), my pace, distance, elevation gain/loss and speed were recorded over a year's worth of outings.

This is what my stats revealed:

Count:

164 Activities

Distance:

1,391.82 mi

Time:

242:47:06 h:m:s

Elevation Gain:

173,654 ft

Avg Speed:

5.7 mph

Calories:

178,623 C

So, over the course of 12 months, I tracked 164 "activities", meaning runs, walks, hikes and a few cycling outings. This includes 10 competitions, with distances ranging from 5k road races to 50 mile ultramarathons. Despite an ankle injury that kept me sidelined for a little over a month last spring, I was still able to put in a respectable average of 25 miles a week. As my stats reveal, I burned upwards of 178,000+ calories. Using the measure of 3,500 calories per pound of fat, this equates to burning 50 lbs of excess weight . Whoa!

I used to think that I wasn't built for running. This past year taught me how wrong I was. Everyone is capable of enjoying running, hiking or walking. You just need put on some comfortable clothing, lace on some quality shoes and put one foot in front of the next.

Best (and Worst) of 2010

Biggest Failure: Lost Lake 50K (May 8th)

My first ultramarathon (an ultra is any race beyond the 26.2 miles) and only third competition ever, Lost Lake 50k (really a 33 mile course)  was a tough trail race. I started off strong, but 14 miles into the race I rolled my right ankle while descending the root-bound trail, I re-injuring an old soccer injury. For the next 19 miles I hobbled up and down Chuckanut Mountain and made my way to the finish with the painfully slow time of 8:06 (that's eight hours)! While failing to place well in the rankings, I still had an amazing experience. Lost Lake got me hooked on racing and on trail ultras.

Longest Run: Carkeek 12-Hour Endurance Race - 51 miles (Oct. 30th)

This was my first attempt at a time-based event. Over the course of 11 hours I ran a 1.9 mile loop in Carkeek Park 26 times in pouring rain. With each loop of the rock and soil trail you gained and lost almost 400 feet of elevation. By the time I was done, I had racked up 8,800 feet of climbing along. This was my toughest day mentally. With my spirits low, I ended up quitting an hour short of the 6pm cutoff.

Fastest Mile: West Seattle Track Training (Aug. 24th)

Following a training run with a group organized by West Seattle Runner, I put in a respectable 5:23 minute mile at the West Seattle High School track. A good start for my first time running on a track.

Biggest Adventure: TIED! Ragnar Relay (Jul. 23-24th) & The Enchantments (Sept. 4th)

Both of these were epic experiences. Ragnar's Northwest Passage 186 mile relay was an amazing team run. Our 12-person team was divided into two groups of six. We began the relay in Blaine, WA, just short of the Canadian border and finished the race 26 1/2 hours later in Langley, WA.

An equally great experience, I joined up with two of my Ragnar teammates and my girlfriend and ran the Enchantment Lakes Wilderness Region loop trail. The 18.5 mile loop includes 5,000+ feet of elevation gain, ice, waterfalls, goats and some of the best scenery in Washington.

ReadyDone: A Eulogy

Three years ago I started ReadyDone, a small web-dev and design business with my friend Josh Lind. Our goal was to work on some fun projects, source others to friends and other independent contractors, and to make getting and doing creative work easier for everyone. Unfortunately, after two years and a few dozen projects, Josh and I decided to close up shop. While I didn't make uber-bucks from the experience, I did learn a bunch. Below is text from an email I sent Josh shortly after we decided to call it quits.

Josh,

As I'm sure you recall, two and a half years ago we were working together on a start-up that was losing momentum. With funding running short, a game plan smashed to smithereens, and team members cleaving off like chunks from a melting iceberg, I realized that my time playing business man was up. In December 2007, I started looking for a new job and within a few weeks landed at a non-profit with a great mission.

While my new job was exciting, my heart still swelled for the dream of "building something", and you and I had recently talked about making it easier to hire contractors and build projects. So, with $400 invested from each of us, a domain name dreamt up on the Ave and your serious design and dev skills, we launched ReadyDone.com, a consulting company.

During the time that ha passed since, there are many things to be proud of. We presented to angel investors and VC, courted clients, successfully competed projects and sourced jobs to freelancers. All this done without taking on debt. At the end of two years, we closed down ReadyDone with more cash in the bank then when we started. Not too shabby!

Although, as you know, this isn't the whole story.

While many good things came from the ReadyDone business, the biggest take-away for me are the lessons I gained from the experience, an experience I'd chalk up as a flop.

This is what I learned, or at least a start on what I learned. I'm sure I'll expand on this into a successful, NY Times-best-selling memoir, and we'll both eventually be toasting champaign to this tomb of regret when taking breaks from racing our Teslas on the sandy beaches of some far off island

In the meantime, this is what I learned...

Be Flexible, But Plan Like You Mean It

I don't think we ever sat down and talked about what the "it" was for our business or researched what else was out there to any great extent before we started developing a consulting company called ReadyDone. That's probably fine in most cases, and is probably how 90% of businesses start. However, I think when it comes to partnerships, we could have gotten our idea a bit clearer to each other and ourselves, before we started picking the color of drapes for our office. This misalignment ended up causing boatloads of passive aggressive energy and internal frustration for both of us. Unfortunately, we weren't able to effectively monetize either of these new-found minerals.

Only Do One Thing

Coming off the heels of our previous start-up experience, you would think we would do everything possible to avoid this, but I think we fell for the "everything now" error. From The Talented Group, the networking group we explored launching, to our website with profiles for talent and by developing internal projects like Drip Networks, we took on too much.

If I were to do it again, I would take the simplest "equation" for a business, and focused solely on that for a year. If that's a web dev firm, that's fine. If it's an internal project, probably even better. It was most likely my enthusiasm and too much coffee that steered this ship off the edge of the ocean. I take responsibility. The problem wasn't finding the next best thing (God knows we had the ideas and inspiration). The problem was trying to finding the next fifteen best things.

Build the Right Team (Only Do Things You Want to Do)

One questions I never asked myself was, "are we the right folks to be doing this?" I should have. While I try to give my best at anything that I'm assigned, one's best is sometimes not even "good".  Asking me to be a designer or the finance manager, is probably a bad call. I'll try, but the end result will likely be wasted time and a poor product. Similarly, asking you to play customer service with testy clients or present at conferences is probably not the best use of your talents.

What I've learned is that of course people can attempt anything they want to. But ultimately, it is unsustainable to work on something that a person is either not good at or does not completely enjoy. We might not have been the best team for the consulting company we wanted to build.

Make Time

Because we were launching ReadyDone on the cheap, and because I couldn't pay my own way immediately with projects from clients, I worked full-time, volunteered a bunch and still expected to fit in building a company. That actually, can happen. Just not in the type of work I was pursuing.

This reminds me of a story from David Heinemeier Hansson, the creator of Basecamp. At a Stanford Though-Leaders lecture He first wrote the software in just 10 hours a week, while he also went to school and worked on other projects. It is totally possible to make something with just a few hours of work each week. But for human-based businesses, businesses that require a real, daytime time-commitment, I can't be serious in thinking I'd be able to do my RD job at 10 or 11pm at night unless I could agree for all my potential clients and talent to do the same.

No matter my best intentions or coffee consumption. It's not going to happen. Similarly, if the only person working during the day is the partner who doesn't enjoy doing the marketing work (you) or project management work, then why would we ever think that the business would function properly. It couldn't, and didn't. The structure was off. I should have made time at the right moments.

Despite these the regrets listed above, I enjoyed working on this with you. ReadyDone taught me a lot. Thanks for being a partner in the journey!

So, that's it. That's my main take-aways from the ReadyDone experience. Luckily, Josh and I are still good friends and maybe one day we'll work together again.

Making Resolutions Count

Despite changing trends and evolving popular culture, according to USA.gov,  New Year resolutions repeat with surprising regularity from year to year, and decade to decade.

Some of these resolutions include:

• Spending more time with the family
• Eating healthier

and yes, you probably guessed it...

• Exercising more

Fitness making the list probably isn't a surprise. Each year as January 1 rolls around, Pilates studios book up solid and new gym memberships hit a surge. Unfortunately, by mid-February the busyness of life usually overtakes the resolve of most people.  Any declarations made so confidently on night New Year's Eve surrounded by cheering family and friends are soon swept under the rug, only to be rediscovered the following December.

This doesn't have to be the way!

By making a few simple adjustments, you can set and accomplish your fitness New Year's resolution.

1. Start Small and Slow

Many times people set impossibly challenging fitness resolutions when 1/1 comes around. If running 50 miles a week when they rarely lace on sneakers, or losing 20lbs when they are still putting in overtime at work and have an infant at home doesn't sound possible, that's because it isn't. Instead of making a hugely ambitious fitness resolution, choose a reasonable one and start out slow so don't injure yourself. An example? "I resolve to exercise more by walking with my wife twice a week once around Greenlake". You think its too easy? You're right! You might just sustain this walking goal for a month or two. With this success under your belt, you'll say "Honey, want to try to run this next lap?" Set a small goal and start slow.

2. Be Specific

Contrary to tradition, don't make an ambiguous resolution like "exercise more". People feed off of their own success and how could you ever feel wholly successful with the goal of exercising "more" if you don't make it specific.  More what, time, distance or sweat (and who wants to measure that)? Take the example above about Greenlake and walking. That offers a specific practice (walking), frequency (twice), place (Greenlake) and distance (1 loop, or 3 miles). By adding a few details to back up your resolution, you're much more likely to achieve your goal.

3. Weave It Into Your Life

Another success tactic is making something an intimate part of your life. In the walking example above, by including a partner (spouse, friend, colleague, etc), you're holding yourself more accountable and freeing us extra socializing time. Instead of choosing between spending time with your wife and exercising, you're now able to do both. Another example of this is commuting to work by bike (or foot). By weaving your fitness resolution into your everyday activities, you're making it easier to succeed.

4. Look the Part

So you have a specific goal that's designed to fit into your life and you plan to start off slow. You're on your way to success! I can feel it! I can offer one last tip to make sure you hold up your New Year commitment and that's: look the part. Go shopping for the right clothing and gear to support you in your goal. You don't have to spend a ton (you can try Goodwill or ebay), but having a running jacket makes it harder to use the excuse you have to stay inside when it's drizzling(and we know how often that is in Seattle). Also, a magical thing happens when you slide on your running shorts, zip up your jacket and lace on your sneakers: you transform! You're no longer a couch potato or a winter shut-in, but an athlete! You're a runner. The same goals for cyclists, swimmers and gym rats. The gear holds you to your goal.

Good luck with your resolution! Got any other tips for staying true to your New Year's resolution? Add a comment below.

Running to Catch Up

I have been a little sloppy at providing follow-ups on some of the races I've written about over the past few months, so in this post I'll be wrapping up loose ends. I've also tossed in some tips that I learned along the way. I hope you enjoy!

Run Across America

• Summary: As I mentioned in a previous post, John Wallace, a Seattle-based runner (who's run every day since 1989!) was attempting to beat the trans-continental running record by running 64.5 miles a day for 45 days (from LA City Hall to NYC City Hall)! He's an amazing athlete, but weather and other challenges snatched the goal from him. After running 421 miles in 10 days, John's body just wouldn't cooperate. Because he was falling off schedule, John ended his bid for the record and returned to his wife and son. Even if he didn't take the record, he is a champ. Cheers to John's attempt!
• Tip: This wasn't my run, so I don't know if it's right for me to add a tip here. But if I may, I'd say, dream big! John's dreams are huge and he's a great model for all of us. If you're training for your first 5k, dream of the day when you'll finish your first marathon!

Carkeek 12 Hour Race

• Summary: Wow. What a hard race. If you don't recall, this race was held the day before Halloween and the weather in Seattle was utterly terrible. We had about two hours of clouds, then ten hours of sheets of rain.  The race began at 6am and runners, including myself, looped the 1.9 mile course over and over until they a)quit or b)met the 6pm finish time. Well, while I had promised myself I wouldn't quit, the hills and cold weather had the best of me and after 10 1/4 hours, I dropped out of the race with 51 miles under my belt (and ended up capturing third place). This was my first 12 hour race and it gave me a new respect for those who attempt these insane time-based events.
• Tip: Have friends visit you strategically throughout the day of your time-based running event (or longer endurance run). The loops can make you loopy, but seeing a friendly face can really lift your spirits.

Philadelphia Marathon

• Summary: Are all the races in Philadelphia this amazing? I ran this race last year and had perfect 60° weather with a brilliant sun shining overhead.  This year--same amazing weather and wonderful cheering crowds. While I didn't train much before the November 21 race, I went into with a lot of races under my best for the year and felt pretty strong. After kissing my girlfriend goodbye (as she started in a wave towards the rear), I began cutting through the pack of 23,000+ runners. The temperature was just right and I felt strong for the first half of the race. Near mile 21 though, I started to slow down. Nothing hurt, I just couldn't maintain a Boston Marathon-qualifying time and had to slow my pace. I crossed the finish line at 3 hours 31 minutes! A personal best for me and I'm sure if I do more road running I can slice off another 20 minutes and qualify for Boston.
• Tip: On race day, wake up as early as you can. Go to the bathroom twice before you head down to the start. You'll feel lighter on your toes and won't have to stop at any porta-potties.

In total, I competed in ten races in 2010 totaling 288 miles!

Do you have a race highlight or tip to share? Add a comment below.

What Companies Can Learn From Chipotle

After a long week of meetings, phone calls and late nights, I was relieved on Friday to have the week complete and jumped into my car for the ride home. Just a few miles from my house, my stomach began to grumble. I knew my cupboards were bare, so I stopped at a Chipotle Grill for an end-of-the-week celebratory burrito. After moving through super-efficient line, I placed my order, paid for my burrito. As I filed to my seat, I realized that Chipotle was doing a lot of things right in the transaction that I just experienced, and not just by allowing unlimited cheese or diet coke refills.

I've listed some thoughts on what other businesses might be able to learn from my burrito experience:

1. Make it Simple
   People can be overwhelmed by choices. Chipotle makes it easy to decide by limiting the menu to just a few items: Tacos, Salads, Burritos and Chips. That's kinda it. This makes it easier for the customer to pick and feel confident about their choice. Another smart tactic is to segment the choosing process so customers feel less overwhelmed and can process each series of questions separately (this process is the exact opposite of the drive-thru window). At Chipotle, first you pick your meat, then your beans, and so on. How would the world be different if more of our buying interactions were like this? What can mobile phone companies learn from this? And cable companies?
2. Make It Fast
   Chipotle is fast food and they deliver on that promise by quickly getting customers through the line in lighting speed. Unlike burger joins though, the customer is part of the process so its not just fast, but feels fast too. Instead of waiting as workers in the back throw fries into a bag like at most fast food joints, at Chipotle, the customer is required to provide input as the meal is made and the employee(s) never leaves the customer during the process. What businesses could benefit by engaging their customers during the buying process?
3. Make It Easy
   At Chipotle, they don't distract the customer during the buying process. They are clear on the very basic ingredients that are involved in their meals (corn, beef, etc.) have simple decorations around the restaurant and don't clutter the ordering process with punch cards, toy give-aways or other gimmicks. From the moment you walk into the restaurant, you're focused on one process at Chipotle: buying their food.
4. Now Add Culture
   So my previous comments were highlighting's Chipotle clean, brushed aluminum aesthetic and uncluttered atmosphere. Kinda odd now to compliment them on their relaxed, approachable tone in their marketing material, right? No, not at all. Chipotle has a clear sense of their culture as an organization and just as important, they communicate this to their customer with a focus on environmental consciousness and approachable ad copy. Adding in genuine culture into an organization is an important part of building brand loyalty.

So what companies could benefit from these Chipotle not-so-secret ingredients? Probably almost any industry. If you can think of a company or product, add a comment below.

Carkeek 12 Hour: Scarier than Halloween

What's scarier than ghosts, goblins and the walking dead this Halloween? The mind of Sam Thompson: father, husband, Northface-sponsored ultra-runner and race organizer of the Carkeek 12 Hour.

As Sam states on the race site "The 2010 race will be very scary." No kidding.

The loop in Carkeek Park, located in North Seattle, is 1.93 miles. Competitors will run or walk the course over and over with the goal of racking in as many as many miles as they can during the 12 hour race. And unlike many time-based events, this course isn't flat. Not even close.

Each loop on the stone and dirt trail includes two bridge crossings and 430ft of elevation gain/loss.

This monster of the race kicks off this Saturday, October 30, 2010 at 6am in Carkeek Park. Have a tip for a time-based event? Add a comment below.

I'll be toeing the start line Saturday and this is my first time-based endurance event, so Wish me luck!

Case Example: Social Media Marketing

The development manager of a non-profit I volunteer with, PowerfulSchools.org, recently shared this story with me (see below). Because PS posts recent grant awards on their Facebook page, and because this is setup to automatically tweet their posts at www.twitter.com/powerfulschools, when our local news outlet KOMO was researching on Twitter for an article, they stumbled across Powerful Schools. Because of this, KOMO interviewed PS in a recent article. Pretty cool!?!

After JP Morgan Chase awarded Powerful Schools a $100,000 grant, I posted an announcement on our website and then linked it to Facebook (posted the PS web link onto FB saying that we were thrilled by the grant award).  Since we set up our Facebook page to automatically tweet our posts, this news also went to Twitter.

A KOMO newsradio reporter just happened to be doing research on JP Morgan Chase and our tweet came up in his Twitter search.  The reporter contacted us and ended up interviewing [our Executive Director] Tre for an education story (that also featured the Washington State superintendent Randy Dorn), and in the story he mentions that Powerful Schools was recently awarded $100K by JPMC. Woot!

-Peggy, Seattle Powerful Schools

Woot! Indeed. By taking a few steps to build out your organization's social media presence, you can be more effective at earning traditional media coverage.

Full Circle in Philly

One year ago I ran my first race: the Philadelphia Half Marathon. The sea of 20,000+ competitors, the beautiful 13.1 mile course and the bins of freshly baked soft pretzels waiting at the finish made the experience a complete joy. While before the race I wasn't initially excited about the idea of paying to run ("Something I could do for free" I told myself), the moment I crossed the finish, I realized why these races were so special: the competition, cheering crowds and sight of people pushing themselves to accomplish something they hadn't thought was possible.

Racing is amazing!

From this experience in Philly last year, a passion was ignited and over the last 12 months I've toed the line at ten other races and competitions. From costume 5ks in Fremont to trail runs in Carkeek Park and 50-mile ultramarathons on Crystal Mountain, I jumped in head-first.

While I initially questioned my interest in competing in running races, I now get a little tingle each time I pin a bib number on my back.

It is only fitting then that this Sunday I will be coming back to where it all started, Philadelphia, and will be running the 2011 Philadelphia Marathon (the full one this time).

The course will be unchanged from last year and starts and finishes adjacent to the Philadelphia Art Museum (and just feet from the Rocky Statue). Wish me and the 23,000 other runners luck!

"Tri"-Curious

A few days ago I mentioned to a friend, Sophia, that I signed up for my first triathalon, the sprint distance "Escape from the Rock" held on Mercer Island. While she is an experienced trail runner and rock climber, Sophia has yet to tackle a multisport event and said she was "Tri-curious".

After we got done laughing at the wordplay, I promised a full race report from my first triathlon attempt.

Luckily, I survived this Sunday's race to share my experience.

Unlike Sophia, I wasn't really curious about triathlons. I'm a decent runner and cyclist, but never perfected my swim stroke or tried on a wet suit. I just didn't see the point of swimming. It was hard, cold and slow, and I didn't really know how to swim properly anyway.

Growing up I always passed on opportunities to do laps in a pool, for a hike on a trail.

While lacking interest in any type of swim competition, I have a hard time turning down a challenge. So, two weeks ago when a friend encouraged me to sign-up for the Escape from the Rock, I had to go for it.

After registered, I glanced over the race course.

• Half-mile swim in Lake Washington
• 8.5 mile bike ride
• 2.5 mile run

No problem with the last two. I just needed to make sure I survived the water to make it to the bike racks. The idea of a half mile swim in open water with hundreds of kicking feet chopping around me was intimidating, to say the least.

Do they allow floaties?

Escape from the Rock

With the race just a week away, I wanted to fit in two training swims.

My first swim was in the shallow water of Greenlake.

Knowing it was going to be my uniform for the race, I donned goggles, a swim cap and a pair of padded cycling shorts with a small seat shammy (soaks up less water and will be easier for the run). No wetsuit for me.

I waded into the water and quickly learned that I could only take a few strokes with a front crawl before I had to switch to a backstroke.

My legs and arms felt sluggish and within just a few minutes of swimming (if you can call it that) I was exhausted and pulled my body out of the water.

Children were building sand castles as I toweled off on the beach, head hung in defeat. I began to regret my decision to sign-up for a tri. Shoot!

A few days later I got my will back and fit in a second training swim. This time it was at the actual beach where the Escape from the Rock would be held, Luther Burbank Park, on Mercer Island.

Now in the deeper and larger Lake Washington, the water was colder, but not enough to cause my limbs to stop flailing. Like before, my endurance or technique was weak and after 20 minutes of cutting circles around a wooden piling, I called it quits.

My fate was sealed and I'd have to accept whatever race day brought me.

At 6am on Sunday I loaded my bike, swim gear, running shoes and singlet into my car, picked up my friend and headed for the race start line. After checking in with the organizers of the Escape from the Rock, I had a number "8" was written in marker on each hand and set up my gear at the transition point.

A few minutes before the first wave of competitors swimmers dove in, I pulled off my shirt and headed for the start line. About 3/4 of folks were wearing wet suits in the overcast, cool 70s weather. They were the smart ones.

Meanwhile I stood shirtless, protected by just a watch, cap, pair of goggles and a pair of bike shorts. Uggg. I just wanted to get the swim over with.

I headed into the water in the fourth wave of swimmers and quickly realized that I would have to settle for a slow and steady approach if I wanted to make it out of the water alive.

To my fortune, I wasn't kicked and didn't panic. Instead I just used the backstroke and slowly made it along the triangle shaped course.

After struggling for who knows how long, I was relieved to step on solid ground and ran up the beach.

I survived! The hard part was over. While I was at the back of the pack, I had a sense that my luck was about to change.

I tossed on a bike jersey, a helmet,  a pair of sunglasses and strapped on my cycle shoes. After a quick jog through the transition point, I began the bike course.

Following a few lefts and rights, I crossed onto the I-90 express lanes and started to pursue the racers ahead of me. I switched gears and pretended my heavy bike with flatbars (great for city use) was an ultralight with tri-bars (the aerodynamic type that L. Armstrong use).

While my confidence was injured on the swim, I got my groove back on the ride. With each cyclist I passed, I felt stronger and more focused.

Before I knew it, the 8.5 mile course was over and I reentered the transition area. I swapped my bike, helmet and cycle cleats for a pair of sneakers and darted out to finish the last leg of my first triathalon, the run.

I was finally in my element!

The finish of the 2.5mile out-and-back course came quickly, but not before I was able to pull in a few more competitors. YES!

I crossed the finish line at 1:10:01 and was 12th in my division of 28. I don't think I'll become an Ironman anytime soon, but it was a great adventure.

For the rest of the race results, click here.

It All Starts At Why

"It's not what you do, its why you do it." - Simon Sinek

At first view, the quote might might sound like something I scraped from a motivational poster.

You know the kind.

The san-serifed words would sit at the bottom of an image of child reaching for a book or a crew shell gliding through the water. The glossy posters wrap lunchrooms throughout the country.

However, after you watch this TEDx talk by Simon Sinek (embedded below), the quote carries much more meaning. While the video is worth its 18min run-time, Sinek's comments boil down to this:

1. People are driven at very basics levels of thought by values
2. People flock to organizations that espouse their values and beliefs
3. Organizations that uphold a value that moves people, can succeed

Or even shorter, It's not what a person or organization does, its why they do it that matters.

From building software to running a political campaign (think "Change"), values are what inspire people, not the "stuff" of life. While many times we start by talking about "what" we do, it might better serve us to start with "why".

To put my money where my mouth is, let me take a look at my LinkedIn profile (feel free to add me to your network).

Instead of saying:

"I am endurance runner, digital marketer and blogger. I want to inspire people to build businesses, live healthier lives and help others."

Maybe I should switch it around (and add a little value-ness) so it reads:

"I want to inspire people to test their limits. I hope to encourage others to build businesses, live healthier lives and help others. I help do this by blogging, running and working in marketing,"

[youtube="http://www.youtube.com/watch?v=u4ZoJKF_VuA"]

Adventures on the Enchantments Trail

Google "Running" and your search results will include thousands of photos of people pounding down city streets and jogging along county roads. However, this is only part of the joy of the sport. Beyond the manicured tracks and paved roads are miles of dusty, rocky and rooted trails calling your name. While you might not get a marathon PR on the steep ascents and rugged terrain, trail running guarantees an adventure.

And that's just what I got this past Saturday.

Waking at 2:30am, I met up with three friends and headed to Leavenworth to run the Enchantment Lakes Trail. This 20 mile loop includes over 5,000ft of elevation gain, technical descents and some of the prettiest sights in the Northwest.

Because the trail starts and ends at two different locations, we first parked a car at the Icicle Creek parking lot, then drove a second car around to the Colchuck Lake trailhead. The sun was now fully out. After a quick pre-run photo, our group took off on the 20 mile trail.

The first four miles of the trial included steep inclines, but the path was wide and easy to navigate. A total joy. We stopped for photos at a few stream crossings, and snapped some jumping shots when we got to Colchuck lake.

Running on trails is all about variety, with scenery and terrain changing by the moment.  The Enchantments delivered in every way.

As I carved up the trail, I used different parts of my feet, varying the strain on my muscles. The path continually changed between rock and soil, offering a refreshing break from the homogeneity of a paved road.

Six miles in, we walked and hiked Asgard Pass, a monstrous climb that reaches 7,700ft in just over a half mile. At the top, our group put on long sleeve shirts to fend off the cold alpine air. Pockets of snow clung to the sharp spires of rock around us. Goats were everywhere, the weather was perfect and the beauty of the upper Enchantment Lakes was unwavering.

Enchantments Lake Wilderness

After a few more photos and a quick snack, we took off again at a steady run. I was happy to be in such a beautiful place, but also looked forward to heading down to a lower (and warmer) elevation.

The hardest part of the trail run wasn't the climbing, but the descents. At around 14 miles, the trail narrows and weaves back and forth, adjacent to a stream that connects a chain of lakes. The roots and rocks make it impossible to run, while the steep descent and my momentum made slowing down even harder.

I stumbled a few times, but luckily never wiped out completely (or at least no one saw).

After a lunch break (and brief 5 minute nap) at Lower Snow Lake, our group finished the run down the hot and unending switchbacks by Icicle Creek.

In total, the run took us about 7 1/2 hours. It was an adventure capped with pizza and beer in Leavenworth. A perfect day. Details of our Enchantments run can be found here.

This was a long trail running adventure. If you have time, I highly suggest it. However, you can also enjoy shorter trail adventures at most parks including Carkeek, Discovery or Interlaken. Oh, and below is a video I made of Saturday's adventure. I hope you enjoy  it.

-Running for Coffee

[youtube="http://www.youtube.com/watch?v=kju7r7JqAX0"]