Hi everyone- Long time no see! I haven’t written a post on Life Evolver in quite a while (11/08), so my writing might be a little rusty. But I’m going to give this a try. I’d like to start posting more regularly here. To start back up, this post will cover my training for the NYC marathon (11/7/10).

What triggered my decision to run a marathon?

Last year, I ran my first half marathon in Santa Cruz, with a final time of just under 2 hours. Immediately after finishing the half marathon, I felt like I could still keep running. I told myself that adding 13.1 miles for the full marathon wouldn’t be that difficult. I didn’t think of it much after that. Fast forward to February of this year, when I moved from San Francisco to New York City. I started running a lot in Central Park, as I live a couple blocks away. Again, I started thinking about running a full marathon. Mostly, my interest in running a marathon seemed to stem from my enjoyment of running and need for a challenge.

I picked up the book Four Months to a Four-hour Marathon, which is a short, basic guide for training, including detailed weekly workout schedules. After reading this, it seemed very doable. I decided to start training for 4 months, with a race time goal in under 4 hours. I would need an average pace of 9:09 minutes per mile to meet this goal.

Choosing a Marathon and a Charity Organization to Run For

The marathon book I read suggested a smaller (less popular), flat-course race for a first-time marathoner. But being new to NYC, and always hearing about the NYC Marathon, I was determined to run in it, even though it is the world’s largest marathon. I looked for a charity to sponsor, which would guarantee my marathon entry, and give me a good cause to run for. I decided on the Children’s Tumor Foundation, whose mission is to find a cure for Neurofibramatosis (NF). NF is a genetic disorder usually diagnosed in childhood that causes tumors to grow on nerves throughout the body.

This is by far the largest charity fundraising activity I have ever been involved with. My goal is to raise $2,500. If I get 100 supporters to each give $25, I will meet this goal. So far I have raised $455 from friends/family/coworkers, so I am 18% toward my goal (thanks to everyone who has donated!). I have to reach this goal by October 20th in preparation for the November 7th marathon. If you would like to help out and support a great cause, simply make a donation. You can also read my last post for more details on the Children’s Tumor Foundation.

Marathon Training Solo

During my half marathon training last year, I had some friends I trained with once per week for long runs. This year, I am training completely solo. I feel like this suits my personality, and I enjoy the time alone when I am running. And although the long runs can get a little lonesome, I feel like they are good for me. Each long run I go on now, I am pushing my boundaries, running several miles longer than I ever did before. Doing this alone provides me with more self-knowledge. I am able to more accurately see my own limits as I push myself.

Running Form

While I was training for the half marathon last year, I injured my left knee. This injury carried on in to the half marathon, and made a portion of the run very painful. I was determined not to do this again during my marathon training.

Four weeks in to my marathon training, I noticed the same knee started feeling very tight, like it did before I injured it the previous year. I knew that my current running form was not working for me. At that point, I decided to get some help and met with a running instructor at The Balanced Runner in NYC. I have had two sessions with them so far, and noticed an incredible improvement in my running form. I finished a 15 mile long run yesterday, injury free, which was a great accomplishment for me.

Running Mantra

On the first week of my marathon training, I read the book What I Talk About When I Talk About Running, a memoir about running and writing by Haruki Murakami. It’s a very good read- so good that I’m reading it a second time now. In one chapter, Murakami writes about mantras that long distance runners use to keep themselves going. One mantra stood out in particular- Pain is inevitable. Suffering is optional. When I several hours in to my long runs, and start to feel the pain, I repeat this mantra in my mind, and keep going.

Training Gear

Getting the right training gear has been a process of trial and error for me. I am hoping that this post will be of benefit to other people that have decided to train for a marathon.

Clothing: Since  I started training this summer, I wear running shirts and shorts that are sweat proof. As the weather starts to cool down, I will need to start wearing layers, especially on my long runs.

Shoes: I have been running with the Brooks Adrenaline Gts model shoe for the last few years. They were originally recommended to me by a professional at a running store. When I started training for the marathon, I purchased two pairs of these, and have been trading them off every day. This gives my each pair a rest. They are able to decompress and dry out for a day, and last longer this way. One month before the marathon, I will purchase and break in a third pair. My running instructor at The Balanced Runner recommends that I switch to a shoe with neutral support, so I plan to do that after I finish the NYC marathon.

Music Player: I use an Apple iPod nano with a wrist band. I find that the screen and extra space of the Nano better-serve long-distance running than my shuffle.

Headphones: I had problems with using headphones while running for quite a while. Sometimes they would fall out. Or they would get too sweaty and stop working. After checking Amazon.Com, I found Innovelis BudFits. These are little rubber adapters that you connect to your existing iPod headphones. The rubber adapters fit snugly on your ear. Your headphones hang upside down, being held by the rubber adapters. Since your headphones aren’t wedged deep into your ear, it feels better and allows your sweat to dry around your ear canal naturally. While the headphones take a few seconds longer to put on than normal earbuds, they never fall off and work great on long runs.

Music: When I first started training, I used my regular gym workout playlists. But with the amount of time that goes into marathon training, those soon got old. I also found out that the kind of music I listen to at the gym to pump me up didn’t really do the trick on my long runs. It just got old. So I went through my music library, and created a new playlist with more variety. I have rock, alternative, techno, rap, and reggae music on my current playlist. This way, when I am on a long three hour Saturday run, I have something to give me an extra boost of energy, and I don’ t tired of the tracks. I will probably add a few more playlists as well throughout my 4 month training plan.

Time/distance/pace tracker: Initially, I started tracking my runs with the iPhone RunTracker application. But the iPhone is really too bulky for long runs, and not convenient for long-distance running. So instead, I purchased the  Nike Ipod Sport Kit, to use with my Nano. It has been working out great for me, I really wish I had purchased it earlier. It allows me to track my running over time, and I can easily choose a goal (distance / time / pace), pick a playlist, and get started with my run. Since I switch out between two pairs of running shoes, I bought an easy-to-remove Nike sensor holder Shoe Pouch.

Chafing Prevention: When I did my first long run in my training, I came back home and noticed my skin was very sore / raw around my nipples. I researched this, and it is very common for men during long-distance running. Running for a long distance causes friction between your skin and shirt. Not so much for women, as they wear a sports bra. I purchased Bodyglide Anti Chafing Lubricant and no longer have this problem.

Water Bottle Holder: On my long runs, I started to get dehydrated unless I was lucky enough to be near a water fountain. My running book mentioned that I should be staying hydrated at least every three miles. I ended up buying the Ultimate Direction Access Waist Pack, and the first couple times I used it, I didn’t like it at all. I wore the pack around my waist, over my running shirt. Every few miles, it would start to slide up, and I’d have to readjust it. Finally, I tried wearing it under my shirt (duh!), with the waist band / buckle around the top part of my shorts. This has proven to be much more effective. I still have to readjust it, but not nearly as often.

Food for long runs: When I first started training, I used Power Gel packs to use on my long runs. But those are pretty expensive and don’t taste very good. More recently, I will cut up a banana, put it in a plastic bag, and carry it in the zipper compartment of my water bottle holder. Not only is this more affordable, but it tastes better, and it gives me more energy without upsetting my stomach.

Your Experiences with Running

What have your experiences been with running? Have you ever training for a long-distance or speed race? Do you have any running tips? Please post a comment below!

photo credit: familymwr

I am raising money for the Children’s Tumor Foundation as a participant in the NYC Marathon, and I’m asking you to help by making a contribution to this very important cause. Each donation helps accelerate finding a cure for Neurofibromatosis, and brings hope to the patients and families who are in the front line of the battle against this disease.

Neurofibromatosis (NF) is a genetic disorder usually diagnosed in childhood that causes tumors to grow on nerves throughout the body. The NF endurance team is focused on raising awareness for this disease through running, biking, swimming or whatever it takes to pull together the ultimate team who will find a cure for NF.

You can learn more about my efforts and make a donation here. Please use this webpage to donate online quickly and securely. You will receive a confirmation by email of your payment and I will be notified as soon as you make your donation.

In preparation for the November 7^th marathon, my fundraising goal needs to be met by October 20^th, so make sure you visit my site before then.

On behalf of Children’s Tumor Foundation, thank you very much for your support. I really appreciate your generosity!

This guest post was written by Claire Tompkins of Clutter Coach.

Can you spare half an hour? What if it would make the following half hour twice as productive? And the hour after that too? Spending time on organizing is a great investment because it always gives you a high return, unlike other investments these days.

Figuring out how to start is often the hardest part of decluttering. The big secret is that it really doesn’t matter, just make a decision and do it. I’m going to suggest one of many possible approaches to structure your half hour, and that’s triage. Triage is all about decision making. It provides a simple structure to guide you and it depends on quick, resolute judgments that you act on right away.

In the medical world, triage is used when there are many patients and limited resources. Care is denied to those who will probably not live, so that those resources can help more patients who probably will live. I can guarantee you that you don’t have enough resources to manage all the stuff that’s currently in your life. Becoming skilled at triage (AKA, ruthless decision making) means more of your time and energy goes to the important stuff.

Triage breaks down into three categories (via Wikipedia http://en.wikipedia.org/wiki/Triage).

1) Those who are likely to live, regardless of what care they receive;

2) Those who are likely to die, regardless of what care they receive;

3) Those for whom immediate care might make a positive difference in outcome.

On your desk, this means

Category 1. Stuff you like and need that will be put away;

Category 2. Stuff you don’t like or need that you can immediately decide to ditch;

Category 3. Stuff that you need to deal with right now.

Let’s do half an hour of desk triage. Remember, triage is speedy because lives are at stake. The more quickly you make decisions, the clearer your desk will stay. You may not get through your whole desk in half an hour, but you’ll complete a section rather than just rearranging the piles.

If you have a lot of paper, choose a small area, perhaps just a section of your desk. Triage will get you through the purging and decision making. I’ve added some post-30 minute clean-up suggestions if you want to keep going.

In a hospital, triage patients are sent to different areas depending on their category. On the battlefield, they are simply marked with colored tags. On your desk, use Post Its to mark your piles. Allow enough room for sorted piles. A card table is great, but the floor will work too.

Phase One:
This is the gross sort. You’re deciding whether papers belong to category 1, 2 or 3. You’ll need a timer, 2 piling spots, and containers for recycling and shredding.

Set your timer for 15 minutes. Start with the pile on the left side of your desk and move across to the right without skipping over anything. Don’t let your eyes wander. Each time your gaze passes over the desk, your mind starts to run in different directions and you get distracted. Focus on one thing at a time. Turn away from the desk if it helps.

Pick up the first item in the first pile. Is it category 1, 2 or 3? Don’t read or think too much about an item; you only need to identify it for now. If you can’t decide, choose category 1. Put it into the correct pile or bag. Repeat until the timer goes off.

Phase Two:
Set the timer for ten minutes. Sort the paper in category 1 by topic. If a topic does not come to mind, ask yourself why you are keeping the item. When you go look for it again, you’ll think, “where is that information about ______?” Use that word. Choose broad topics; it’s easier to look for a particular item in five possible folders rather than 50. Right now, you’ll just create separate piles for each topic. Label the piles with Post-Its. If you run out of room, stack the piles alternating horizontal and vertical to keep them separated.

Post triage: File! If your file cabinet is a disaster area, consider getting a temporary file box to use until you can revamp it. That way your newly sorted papers won’t get lost again. I’ll do a post on my organic filing system soon.

Phase Three:
Set the timer for five minutes. Now we’ve come to category 3. These papers were out on the desk because you’re using them to remind you to do something. This is not an effective strategy. You need a list. A list allows you to see at a glance what all those to do’s are. When they are piled up or spread out, you can’t get the whole picture.

Your to do list can be in a notebook, on a pad of paper, in your PDA, a whiteboard, on your phone; wherever you will be most likely to look at it. For each reminder, create a to do. To do for stack of marketing letters: address envelopes, stuff them (including business cards), stamp and take to mailbox. To do for event flyer: Add event to calendar and make a note to RSVP (if necessary) on calendar several days before. To do for pile of business cards: enter into computer contacts list or put into alphabetized card box.

Now, you may be thinking your to do list will get unmanageably long. Yes, it will. But it’s not any longer than it was in your head, or spread out around the house. Before all these things were on the list, you were by turns overwhelmed and in denial about how much you had to do. Now you can see it in black and white. This is your current reality.

Post triage: Make looking at your to do list a habit. Send yourself email reminders if necessary. Where you keep your list is up to you. The important part is having one place to look for your tasks.

Use triage every day. The time it takes for each section may vary for you. The example above was based on most of the paper being tossed out, so there was less to organize later. But using a timer helps you stay focused and speedy and not find yourself deep in reading an hour later.

At your desk, sort mail into bills, action items, reading and filing. Create folders for your current projects on the desktop and file everything else in the file cabinets. Gather up scraps of paper and Post-Its and copy them over to your to do list.

This may seem tedious, but once it becomes a habit it won’t seem like so much work. Even five or ten minutes a day will really help. Another benefit is that you may be inspired to keep less stuff once you realize that you have to work to keep it all organized. It’s your stuff, you’re in charge.

Professional organizer Claire Tompkins specializes in honing in on what her clients truly want and need. That way, she can develop organizing techniques that make their lives easier and give them more free time to do what they love. There’s no “one size fits all” answer. The right technique is the one will actually get used everyday. Services include in-person sessions and telephone coaching. Read her blog here: www.cluttercoachblog.com. Phone: 510-768-7913.

photo credit: stargardener

Life Evolver is currently accepting guest bloggers. It’s a great way to get your name in front of the personal growth community.

If you’ve got a great idea for a post and would like to build a little momentum for your own site or blog, then feel free to contact me.

In today’s 24-hour technological society, most of us don’t nap at all, and many don’t nap enough. We all need to start napping more- it would make us less crabby and more productive in the long-run.

Why don’t we nap? Social stigma / false beliefs:

• Napping is for lazy people
• Napping is a waste your day
• Napping is unproductive

In reality, nothing could be further from the truth. Napping actually makes us more productive because we wake up feeling refreshed, as if it’s the start of a second day.

Famous Nappers

During World War II, Winston Churchill would nap at least an hour in the early afternoon. Churchill is quoted saying “‘Nature had not intended mankind to work from 8 in the morning until midnight without the refreshment of blessed oblivion which, even if it only lasts 20 minutes, is sufficient to renew all the vital forces.” Some other famous nappers throughout history include:

• Thomas Edison
• Leonardo Davinci
• Albert Einstein

Skilled Napping Takes Time

If you aren’t very good at napping, don’t worry- it is a skill that can be improved over time. I would have never thought I could nap on public transportation. I would be afraid to miss my stop… But since I’ve started taking the train every day, after some practice, napping has become a habit. I am now able to fall asleep, and wake up in time for my stop.

Give napping a try… What have you got to lose?

Next time you consider making a Starbucks run to keep you awake through the afternoon, consider taking a 20 minute nap instead. You just might wake up feeling more refreshed than you would have felt from the short-term jolt of caffeine.

photo credit: Bert van Dijk

As it is, I would say about 80 to 90 percent of most people’s thinking is not only repetitive and useless, but because of its dysfunctional and often negative nature, much of it is also harmful. Observe your mind and you will find this to be true. It causes a serious leakage of vital energy.

-Eckhart Tolle, The Power of Now

Reflect on the most enjoyable moment of your life. Did this moment involve thinking, or were you completely focused on an activity? Chances are, you were completely focused on an activity. When you become intensely conscious of the present moment, you create a gap in thinking, in which you are highly alert and aware. Those who have meditated have experienced this enjoyable state of consciousness.

There is no off switch for your mind

Our minds are always running automatically, and we are addicted to thinking. So how can we experience this more enjoyable state of consciousness more often, in which we are truly living in the moment? To do this, we must give our normal daily activities the fullest attention, so that they become an end in themselves.

For example, yesterday I was shining my shoes, which is typically a mundane activity for me. But this time, I purposefully focused my attention completely on the activity, ensuring I didn’t miss a single spot and applying the right amount of shoe shine. To my surprise, the activity became highly enjoyable. It had become an end in itself, while in the past, it had been a means to an end.

Stopping your thoughts from stealing the present moment

Your past and future have no reality- your only reality is the present. As you focus on the past or future, your present moment becomes stolen. The more you focus in the present, the more alive and conscious you become.

When you are walking through your house or place of work, notice every step you make, every movement, and your breathing. Focus completely on the activity without thinking. Do this for all of your daily activities. You will begin to feel a level of inner peace that you had never felt before.

Negative emotions come from thinking too much about the past or future

Fear, stress and worry come from too much focus on the future. Guilt, sadness and regret come from too much focus on the past. When your focus is on the present, you free yourself from these negative emotions.

Three tips for living in the present

1)      Focus on your daily activities as an end in themselves, without thinking about the past or future

2)       Do not judge yourself when you drift between living in the present and the past or future. Do become aware of the times when you are not focused on the present

3)       Continue practicing and choosing to focus your consciousness in the present. You will become better at this, until focus on the present moment becomes your predominate state

photo credit: stop.down

There are three major determinants of happiness

1)       Your genetic baseline / range of potential happiness

2)       Your current circumstances (e.g. health, income, region where you live)

3)       Your current intentional activities (e.g. exercising regularly, writing a book, attending college)

Pessimists might read this list and argue that you can never raise your genetic baseline level of happiness. They might say that even with circumstance or activity changes, you will always revert to a genetically-determined level of happiness. This is a fair argument, especially considering the lottery example, but one study completed by Kennon Sheldon and Sonja Lyubomirsky has come to very a different conclusion.

You can sustain happiness above your genetic baseline level

According to the study, activity changes lead to sustainable increased levels of happiness, above your genetic baseline level. Circumstantial changes, by contrast, do not lead to sustainable increased levels of happiness. What does this mean? Winning the lottery or securing a raise (circumstantial changes) will increase your happiness temporarily. Starting to exercise or initiating a new goal (activity changes), will increase your happiness permanently.

This means that as long as you continue introducing intentional positive activity changes into your life, you can sustain higher levels of happiness. To use this knowledge effectively, you must be aware that activity-based changes are those that involve continual effort and engagement in some intentional process. Circumstance-based changes are one-time changes that tend to occur independently of effort and engagement.

Three habits you can start today to become happier and sustain it

1)       Stop falsely believing that changes in your current circumstances will lead to sustained increased happiness

2)       Start introducing positive activity changes into your life

3)       Practice virtues of gratitude, thankfulness, and thoughtful self-reflection

photo credit: tassiesim