Down

Over tired and lost, not accomplishing what I want, not accomplishing what I need. Difficulty thinking, planning, organizing. Over-extended, in work, family, social, spiritual and intellectual, shapeless and dull.

Command! Do not fall prey in this trap. Buck up.

Over tired, I move again toward sleep, in this, my favorite season.
Hoping to wake again, rested and ready, for the challenges before me, in work, family, social, spiritual and intellectual.

Now to dream of that wet smell, of decay, of natural process, of return, from fruitfulness, from production, to fruitfulness, to production, endless cycle.

Grateful Serentiy

bersyukur ketenangan
dankbar Gelassenheit
grata serenità
grateful serenity
Hvaležen Vedrini
kushukuru utulivu
reconnaissant la sérénité
serenidad agradecido
serenidade grata
serenidade grato
serenitat agraït
taknemmelig sindsro
vďačný pokoj
vděčný klid
wdzięczny spokój
zahvalan spokoj
ευγνώμων γαλήνη
Благодарен ведрина
вдячна спокій
Захвалан Спокој
признательна спокойствие
דאַנקבאַר קלאָרקייט
שלווה תודה
الصفاء بالامتنان
بی سر و صدایی حق شناس
สมถะขอบคุณ
감사 세레
感謝して静穏
感謝寧靜

Morning

I wake again
As I have so many days before
And settle into routine
Ever changing

Duties, pleasures, service and waste
Each has its place
Among the items of routine

I consider again
As I have so many days before
Refining the routine
Ever improving

Fitness, action, reflection and creation
Each has its place
In the imagined possibility

Arrived

Here we are
Arrived at the last day of July
Now, all winding down to the end of the year
Another cycle complete
Arbitrary wandering of a being
Through time.

P40D.II

Project Forty Days

Series II: The Journaling Habit

What ==>
A daily journal entry. Everyday. Pen and paper. I'll be using an A4 size Moleskine cashier.
Why ==>
Journaling is reported to be cathartic. The habit of taking up pen and paper, recording thoughts, events, feelings, ideas, may be useful. We will see.
Really? I've already rewarded myself on the writing front. Hmm? No guilty feelings for what I have gotten but have not been using. That's the ticket. <== Reward
starting 2009-07-24
ending 2009-09-01

P40D.I Complete

I have completed the first "Project 30 Days" series. It feels good to get there. to have truly established the habit. Right now I am not worried if I miss a day. I know I will be out for another run.

I substituted a pair of Nike Free 3.0 for the Vibram 5 Fingers I had laid out as my carrot. I loved my two pair of the original Nike Free. I wore them running and urban walking until they fell off my feet. The Nike Free 3.0 do not disappoint. They are an improvement over the original.

Today's run was a track run in the new Frees. At near 5k race pace. Yummy.

On another great Nike note, I won a pair of the Nike Lunarglide+ in NIke's Lunarglide+ twitter campaign. It has been years since I won something like this. I look forward to letting you know how those shoes feel on the road.

Soon I'll come back here with a new P40D series. It won't be related to running I think. I'll continue posting running bits from time to time.

I've also updated the running kit page.

P40D.I.25

Distance: 5.3 + 0.37 km
Pace: 6'14" + 5′24″ /km
Training Effect: Improving
Duration: 38′
Max Heart Rate: 166 bpm
Average Heart Rate: 149 bpm
Ascent: 86 m

I am saying goodbye to the daily run now. Two reasons really. I've taken a few days off over the holiday and I've started a training plan toward running a half marathon at the Seattle Marathon this fall. The new plan has me running to target distances with occasional instructions to take a hilly route or to run intervals or make a tempo run. You'll see how I'm doing here.

Today's run came after too many days off. Legs felt like rubber. I picked a route that was mostly up hill, definitely hilly. I finished my distance when I was still quite a way from my starting point. Thus I added a short semi-sprint at hte end. It felt like a sprint but the pace shows me I was well worn by then.

All in all, it felt good to be running again.

P40D.I.18

Distance: 3.52 km
Pace: 5′30″ /hr
Training Effect: Improving
Duration: 23′
Max Heart Rate: 171 bpm
Average Heart Rate: 155 bpm
Assent: 65 m

14/18 = 78%

A wee bit too much dinner to carry around tonight. Same route as yesterday. Almost the same time of day. Nearly the same result. Steadier today.

P40D.I.17

Distance: 3.71 km
Pace: 5′52″ /hr
Training Effect: Improving
Duration: 22′
Max Heart Rate: 177 bpm
Average Heart Rate: 160 bpm
Assent: 193 ft

13/17 = 76%

P40D.I.16

Distance: 2.81 km
Pace: 5'19″ /hr
Training Effect: Improving
Duration: 17′
Max Heart Rate: 166 bpm
Average Heart Rate: 147 bpm
Assent: 131 ft

12/16 = 75%

Part of me thinks I should have run through the pain. Some of me is certain that the strength I felt today is proper pay back for a few days off.

P40D.I.13

Distance: 0.48 km
Pace: 4' 49″ /hr
Training Effect: Minor
Duration: 4′
Max Heart Rate: 160 bpm
Average Heart Rate: 141 bpm
Assent: 9 ft

11/13 = 85%

Not really a run, doesn't meet the minimums. Too bad. Bad day. I'm done.

P40D.I.12

Distance: 2.02 km
Pace: 5′ 11″ /hr
Training Effect: Maintaining
Duration: 15′
Max Heart Rate: 160 bpm
Average Heart Rate: 1440 bpm
Assent: 16 ft

10/12 = 83%

I am starting to feel the effects of daily running, both the welcomed and the unwelcome. On the welcomed side is the ease at getting out there. There is no question, "Will I run?" anymore. Also, I am feeling stronger. On the unwelcome side are the little aches, hips mostly, and the real dull pain in the backs of my calves, mainly the left. This is a little surprising since, in the past, it was my herniated right shin muscle that would wear the first dull effects of running.

P40D.I.11

Distance: 2.54 km
Pace: 5′ 31″ /hr
Training Effect: Improving
Duration: 15′
Max Heart Rate: 169 bpm
Average Heart Rate: 147 bpm
Assent: 111 ft

9/11 = 82%

P40D.I.10

Distance: 2.64 km
Pace: 5′ 29″ /hr
Training Effect: Improving
Duration: 25′
Max Heart Rate: 166 bpm
Average Heart Rate: 150 bpm
Assent: 121 ft

8/10 = 80%

P40D.I.09

Distance: 6.58 km
Pace: 5′ 25″ /hr
Training Effect: Overreaching
Duration: 40′
Max Heart Rate: 182 bpm (a new personal record)
Average Heart Rate: 158 bpm
Assent: 423 ft

Made up for the previous two days of work and other distractions then some. Not in distance or average pace but in ft ascended and heart rate average. I knew I was pushing it but really wanted to push it. Feels good now and I expect it will still feel good tomorrow. How easy will that run be?

7/9 = 78%

P40D.I.07/08

Two days out. No runs. Long work hours and other legitimate distractions from running. Tomorrow is another day. A true weekend day. Yahoo. Long Run!

6/8 = 75% of my goal. Not the kind of passing grade I want.

P40D.I.06

Distance: 3.67 km
Pace: 5′ 43″ /hr
Training Effect: Improving
Duration: 25′
Max Heart Rate: 165 bpm
Average Heart Rate: 145 bpm
Assent: 88 ft

I had to carry a wonderful dinner and desert around with me tonight. We had a meal and wine at Olives then desert at The Loft. So I really had a few calories to burn. Success!

6/6 = 100%

P40D.I.05

The running today was sprinting around the soccer field at dusk with the puppy off the leash. Our papillon is such a joy to watch when we can let her off the leash. I wasn't wearing the heart rate monitor. I was certainly out of breath by the end of it. So was she. Sat right down in a small patch of dirt and panted.

Followed that with a long walk around town with Kerry.

5/5 = 100%

P40D.I.04

Distance: 3.66 km
Pace: 5′ 27″ /hr
Training Effect: Highly Improving
Duration: 25′
Max Heart Rate: 180 bpm
Average Heart Rate: 160 bpm
Assent: 315 ft

A hill climb after a long work day yesterday, into bed after 1:30 am, and up at 5:30 am. Pushed it and felt good. 180 bmp is my current measured max heart rate. 173 bpm is standard calculation max heart rate for an semi-oldster like me.

A milestone, 250 km at 5' 06" /km.

Another place to see my running. DAYTUM

4/4 = 100%

P40D.I.03

Distance: 2.12 km
Pace: 5′ 11″ /hr
Training Effect: Improving
Duration: 13'
Max Heart Rate: 179
Average Heart Rate: 149
Assent: 55 ft

Late entry after a very busy, very long day. Had a short run in the morning yesterday.

3/3 = 100%

P40D.I.02

Distance: 2.38 km
Pace: 5' 08" /hr
Training Effect: Improving
Duration: 20 min including warmup and cool down
Max Heart Rate: 167
Average Heart Rate: 147
Assent: 88 ft

An easy morning, 18 holes of golf (walking), a short nap, checking out a new house and a very late run (by my standards).

2/2 = 100%

P40D.I.01

Distance: 5.04 km
Pace: 5' 06" /km
Training Effect: Highly Improving
Duration: 45 min including warmup and cool down
Max Heart Rate: 179
Average Heart Rate: 148
Assent: 288 ft 9 in


1/1 = 100%

P40D.I

Project Forty Days

Series I: The Running Habit

What ==>
A daily run. For forty days. No breaks. No excuses. Rain or shine. High or low energy. Any pace. Any distance. Minimum time, 10 minutes.
Why ==>
I enjoy running. Running is good exercise. It is easy to do. Running contributes to my health and fitness goals.
Vibram's Five Fingers Classic <== Reward
starting 2009-06-13
ending 2009-07-22

P40D

P40D ==> Project Forty Days

This is my new habit development system. I'll see how it works. Here is the plan.

Select a new habit I wish to develop. Commit to doing the activities that habit requires for forty days. Track my progress and record my experience here. At the end of a successful forty days grant myself a reward.

Example

P40D.I.01 <== Project Forty Days, Series 1, Day 1

Daily Running Habit <== Project Title

The what: ==>
I will run every day for forty days. The distance is not important, the pace is not important, whether I feel like it or not is not important. Like Nike says, "Just Do It".

The why: ==>
This is a habit worth having and my current strategy leads to gaps as long as a business week. Running is a great exercise that I enjoy. As a regular habit it will contribute to my health and fitness goals. It will contribute to my daily energy cycle. Along with other good habits it will moderate my family tendency toward high blood lipid numbers.

Vibram Five Finger <== The reward

starting 2009-06-13
ending 2009-07-22

Write On The Sound

s a v e t h e d a t e
OCTOBER 2-4, 2009
www.ci.edmonds.wa.us/ArtsCommission/wots.stm
wots@ci.edmonds.wa.us
425-771-0228
JOIN US THIS YEAR!

Two full days (Oct 3 & 4) of inspiring and informative workshops presented by the City of Edmonds Arts Commission
Pre-conference Workshops Friday Oct 2, at Edmonds Community College & Frances Anderson Center;
Manuscript Critique Appointments; On Site Book Sales and more

REGISTRATION BROCHURES AVAILABLE 8/1
Early Registration Discount Deadline 9/16
KEYNOTE: Blake Snyder

Screenwriter, Producer, Author of "Save The Cat: The Last Book on Screenwriting You'll Ever Need"
October 3, 1:15 PM - Tickets $10.00 - 425-771-0228

WRITING CONTEST

THEME: TRANSITIONS
Plan now to enter! 1500 word (max) entries accepted in fiction, nonfiction or poetry - referencing the theme "Transitions" - Cash prizes
You must be registered for the conference to enter
Complete guidelines and instructions available in August

Entry deadline: September 4