Running Success - One Day at a Time

Follow Through

2013-11-11T02:11:00.001-08:00

This is Action Principle #4 – Follow Through

Follow through is that wonderful quality of the successful person – that says

I not only promise

But I DELIVER

You can count on me

As a parent, as a teacher, as a businessperson

I will be there

Even if later I find that I have to work a little harder than I thought or take a little less –

You don’t have to worry –

I will be there

Let me tell you a little story about Vivian – one of the greatest real estate brokers that I ever met –

Vivian was an old lady –

She had a small one room real estate office –

the walls were lined with file cabinets –

she had another old lady who answered her phone

And she had her husband Al – who was also old and had arthritis and was kind of bent over –

Two old ladies and an old man in a one room office –

and they made MORE money in the real estate business – thenTWO dozen – average real estate agents – over a million dollars every year

In those file cabinets, was personal information on all of her clients – names, and names of children and birthdays and anniversaries

Here is what Vivian did –

For every occasion, Vivian sent a card

she specialized in the sale of waterfront properties in two towns on Cape Cod in Massachusetts –

no more than a few hundred homes –

She knew EVERYTHING there was to know about those homes –

Who owned them – when they bought them – what they paid –

She went out of HER way to meet every one of those owners and to pledge personal service to them –

Almost all of those people – owning waterfront homes – were wealthy – some only using the homes for a few vacation weeks a year –

The rest of the year –

should they worry? – NO –

Vivian was on the lookout for any problems

over the years – Vivian developed such trust with them – she had keys for most of the homes –

before the owners arrived for vacation –

Vivian would check the houses and put milk and juice in the refrigerator –

If work had to be done on the house, contractors could get the keys from Vivian –

If you needed to be picked up at the airport – call Vivian and she’ll send Al

There was never any charge for these services –

Today, when I teach real estate agents about selling real estate – I will tell them the Vivian story – and you can see their eyes glaze over –

File cabinets? What are they? Today’s agents have automated contact management programs – who needs file cabinets?

Today, in those two towns on Cape Cod – there are at least six offices trying to do what that one little old lady used to do with her old secretary and her old husband.

Write a Personal Mission Statement

2013-11-06T20:59:00.001-08:00

Write a Personal Mission Statement - This is Action Principle #3

A mission statement is your grand vision of the person you aspire to become -

who are your heroes?

Who are the people who have done or are doing what you want to do -

study them -

In business, I like Richard Branson and Jack Welch

In real estate, William Zeckendorf and, of course, Donald Trump

In the martial arts Bruce Lee and Morehi Ueshiba

In religion, Bishop Sheen, Thomas Merton, Mother Teresa and Pope John Paul II

There are many books BY and ABOUT all of my heroes -

I don't have to listen to anyone tell me what I can or can't do -

I choose my heroes as my own life teachers - examples on how I want to behave

I have one life to live and for me

all things are possible.

What others have done, I can do

How lucky I am to have this optimism

Take your quiet time - write your goals - divide and conquer - and start studying your heroes -

I mentioned famous people but if you choose to look, there are many wonderful role models all around you

You see and you think ...

Wow, Bob really is a great father

Susan is a remarkable investor

Tom is in top shape

Mary really has really wonderful sense of style

As time goes by -

and as you think and as you act like your heroes -

a wonderful thing will happen -

you will become more and more like them -

Divide and Conquer

2013-11-04T08:23:00.001-08:00

Divide and Conquer

This is Action Principle #2 -

As Action Principle Champions -

We aren't average -

we think BIG

Take each BIG goal and divide it into a series of manageable steps -

White belt to black belt - there are10 steps,

white, orange, purple, blue, blue with a green stripe, green, green with a brown stipe, three degrees of brown and you are ready to test for your black belt

You want to become a Hollywood agent - you start in the mail room - you observe and you go for coffee - you listen - you learn and move up

You want to become a multi-millionaire in real estate - you need six properties - you buy one - fix it up - flip it - buy two - keep one - flip one - in a short period of time - you have 6

You want to run a marathon - week one - you WALK around the block, week two - you RUN around the block - week three - you run around TWO blocks - then, you join a track club - then you run five miles and then ten and on to 26.1

You are a person committed to action - step by step by step - you divide and you conquer.

Success.org

2013-11-03T12:50:00.001-08:00

Success.org on Success – One Day at a Time

This is an entry on my sister blog about "Success - One Day at a Time." Success.org is such a valuable tool that it simply cannot go unnoticed. Check it out and while you're at it please subscribe to Success - One Day at a Time. Thanks, Tom

Set Goals

2013-11-03T10:33:00.000-08:00

Set Goals - The Action Principles®

The first of the Action Principles and perhaps the most understated and misunderstood. I know I have often poo-poo'd this concept as every success and motivational teacher tells us this is the first step to success. Gee! I wonder why? Maybe because it works?

Let's get started and make this work in all that we do whether financial, spiritual or physical. Remember they all work together for a fully successful life.

Reality Check

2009-02-02T10:50:00.000-08:00

The New Year has brought with it many changes in my life not the least of which is the reality that I am yet another year older!

Yes, another year older and not a whit closer to my goal of "immortality!!"

"Immortality?" you say? Why not? Just look at some others. Jack Lalanne for example. He is only one major example of someone who has fought the fight and continues to win. He does the things that allow him to live a long and vital life.

I'm not talking here only about longevity. Many people are able to live long and productive lives but so few actually thrive.

When I was in my twenties I lived in a boarding house for "gringos" in Mexico City called Casa Gonzalez. There I met a "young" lady who was over 90. During her lifetime she had been a nurse, a teacher, a mother of three, and had also owned, at the age of 72, a restaurant! When I met her she spent her time between Mexico City, Seattle and Costa Rica. She walked two miles each day and never ate anything that might be detrimental to her health.

Now that's thriving! How exciting!

So what do I do now?

Keep getting out of the sack in the morning and getting my chubby little butt out the door as often as I can. At least three to four days each week is my goal. More is better.

What have you decided to do to better the quality of your life? And don't forget. We're not looking for just a few "resolutions." It's the "reality/gut check" that we're need here.

Anything else is just words.

Altitude?... What Altitude?

2009-01-04T21:22:00.000-08:00

This past weekend I was fortunate enough to be able to attend a men's retreat with the men from my Church. We went to a camp at Big Bear, Calif. along with a few hundred other guys from around the Southwest.

We were at about 7,000 ft. altitude. I live at approx. 2,000 ft. Needless to say the oxygen supply was somewhat different than what I am used to.

Along with many(!) hills and valleys (I think my cabin was about 3,000 ft. below the rest rooms!) I was able to get in a couple of outstanding workouts.

They say that running, or just exercising (even horseshoes was strenuous), at a higher altitude than you are used to increases ones aerobic capacity at lower elevations.

I must admit that at my present level of fitness, or lack of, I was not able to notice much change in my performance. However, many years ago, when training for the St. George (UT) Marathon, I found that by training both at the Grand Canyon and at Mt. Charleston (near Vegas) I was able to develop my ability to run the beginning of St. George with far greater ease than the previous year.

Over the years many world class athletes have indicated the need to train at altitude for major races. Unfortunately us regular Joes' just can't pick-up and go to our favorite altitude training facility whenever a "big" race comes along.

For me the best alternative has been to find the grandstand at the local High School and do stair work. At least I can get above street level that way! Or, if they lock the field during non-school hours, some simple interval work will do in a pinch.

Suffice it to say that unless you are, indeed, world class you can probably get by without altitude training unless the mountains are close by.

Our goal is to keep it simple.

I Should Be James Brown!

2008-12-19T13:52:00.000-08:00

Why, you say, should I be James Brown?

Because, I feel sooo good!

Now why in the world would an old, overweight runner feel that good? It's very simple.

While running the other day I decided to go run at the park. Guess what? My legs (calf muscles, shins and knees) didn't hurt.

Grass!

What a wonderful gift God has given to us runners. I thought my lower extremities would never get over the pain. And since I don't have access to a pool for water running (which, I'm convinced is the remedy for most foot and leg problems) the next best thing is grass.

Time again for a disclaimer. Please, if you have any type of injury caused by running or other exercise, see your doctor or, at the very least, consult one of the injury databases on the Internet.

Grass!

Guess I've not been thinking too clearly lately or perhaps I've just been subconsciously punishing myself for not running regularly enough.

So what do I do but keep beating myself up instead of babying myself?

Grass!

What I can't figure out is why I didn't think of it sooner. It's the most obvious thing to do when you're hurting besides ice and wrapping.

So if you're hurting and are having trouble coming back from a race or long training run or maybe your feet hurt for no apparent reason, go on and try it.

Grass!

We're All Winners

2008-11-19T17:48:00.000-08:00

Many years ago I was at company picnic with some friends up in Syracuse, N.Y. At this picnic there were all sorts of activities both competitive and not so competitive. One activity was playing softball. In between "at-bats", while we were testing some adult beverages, I noted that our team was falling behind the other in rather drastic fashion. Which prompted me to say to my friend, "Oh, it looks like they're going to be the winners!". To which he replied, "No, we're all winners".

That one simple statement has meant more to me athletically than anything I think I've ever heard before or since.

As a runner I've experienced both the highs and the "lows". I've placed first in my age division and I've also brought up the rear. But never once have I felt like "a loser".

Any one of us, if we have the gumption to get off our duffs and get out, rain or shine, and put in the mileage, we are "winners".

If we get out and walk or get off the sofa and use a treadmill for an hour a day (or even 5 minutes) we are "winners".

If this Website and column do anything at all I pray that it will give someone, even just one person, the initiative to DO SOMETHING!! And in so doing, they can save they're own lives.

Be a Winner

Stop... But Don't Smell the Roses!

2008-11-14T23:27:00.000-08:00

This week I'm going to attack a subject that is near and dear to me.
Asthma. Now for the five or six of you out there who don't yet suffer from this malady may I suggest you read on as statistics tell us that you probably will get asthma, or some other form of bronchial problem, sometime during your life.

A quick disclaimer is in order. I am not a doctor or any other sort of medical professional. If you have any breathing problems, or anything else medically wrong, please see your personal physician before undertaking a running or exercise regimen of any type. And for heavens sake don't accept what I say as expert advice. It's just my personal observations that I present here.

With that out of the way we can get right to the heart (wheeze, pant) of the matter.

Now, here is the intrepid runner, up bright and early, all stretched and ready for a nice leisurely run, five to 10 miles or so. Not too far yet far enough to really get a good stretch and get the heart rate going. The first mile or so things seem to be going along very nicely... then all of a sudden you seem to be having a little difficulty getting air into your lungs.

You try picking up the pace a bit as that seems to often be all it takes to clear out the bad juices from your system but it just seems to be getting worse. So now you try slowing the pace to see if your lungs can recover a bit... must check your vitamin levels. Probably lacking something because of all your heavy training. Maybe some extra bee pollen next time.

Now you're starting to worry... Can't get any air... Need air to replenish your muscles so you can run. STOP! Get down on your hands and knees and try to inject some air into those lungs. Haven't felt this bad since that Personal Worst (PW) marathon up at St. George, Utah. But that only lasted a few minutes. This is lasting, well, it seems like forever.

To those who may have breathing problems I'm sure this short anecdote has brought back some near nightmares. For you others let's go over just a few things.

WHAT IS ASTHMA?

"Asthma is a breathing problem which results from spasm (bronchospasm) of the muscles surrounding the walls of the lung airways (bronchi). Airways are breathing passages that allow air to move in and out of the lungs. Alveoli are tiny sac-like structures at the end of the airways where oxygen enters the bloodstream. Bronchospasm causes narrowing of the airways which leads to shortness of breath, wheezing, coughing, and congestion. Airways
can also be narrowed in asthma from accumulated mucus and swelling that is caused by inflammation of the bronchi." Definition courtesy of MedicineNet.

Pretty complicated definition but I felt it very important to properly define my terms. For more complete information about asthma feel free to link to MedicineNet.

WHAT CAUSES ASTHMA?

No one really knows what causes asthma but it seems there are many factors that often contribute to its' onset. These factors include allergies, drugs, pregnancy, molds, cold air, exercise, cigarette smoke, chemical fumes, and infections. I think I've experienced each of these at one time or another, except of course, pregnancy.

AND WHAT ARE THE SYMPTOMS?

Common symptoms include wheezing, coughing, chest tightness, and shortness of breath during attacks.

HOW IS ASTHMA TREATED?

The most common treatment seems to be inhalers but there are also pills and liquid medications of various sorts. Of course there are numerous herbal remedies as well, most of which can be found at your local health food stores.

But please don't forget. See your Doctor first!! He is the only one who can properly diagnose and treat your individual problem. Runners are notorious for self treatment and medication. This is not the time to be experimenting.

Properly treated, asthma can be controlled and you can be back on the roads and enjoying those clear, brisk mornings once again.

The Battle of the Bulge

2008-11-07T20:08:00.000-08:00

The constant fight against fat. If I miss running just one day I feel 20 pounds overweight. "Weight" a minute! I AM 20 pounds overweight.

Now, for those of you who have finally gotten up off the floor from fainting in disbelief, let me tell you that compared to what I used to weigh I now consider myself slim (!!). Yes, about 20 pounds over my previous "running weight" but by the world's standardized weight charts I'm only a few pounds overweight.

I'm talking about optimal running weight which is about 10 to 15 pounds less than your doctor's weight chart. The weight that I've already lost is the easy part. Now the really hard work begins.

At least I know now that with an increase in mileage the fat will begin to "melt" off. The tough part is gradually overcoming my lifelong fight with bronchial asthma. It's not easy to increase mileage when you have an asthma attack, on average, a mile into nearly every run you take. Some real good information on Asthma is available on MedicineNet.

Enough of my medical problems. That's another feature.

I wanted to tell folks about a real neat book that I found at a yard sale one day called "Fit for Life" by Harvey and Marilyn Diamond. This is not a diet book or just a list of do's and don'ts. It is a lifestyle in eating.

The basis of the book is not "diet" but how and when you eat your food. As the book cover says it's "The natural body cycle, permanent weight-loss plan that proves it's not what you eat, but when and how!"

After reading the book I realized that the periods in my life that I lost the most weight were when I was unwittingly and unknowingly following the advice of Mr. Diamond.

I lost a great deal of weight in college when all I had for breakfast was orange juice. Lunch was a salad of one sort or another and dinner was a single helping of whatever the dining hall was serving that night (no dessert). This fit very close to the concept of eating only fruit in the morning then combining foods properly during the day and letting your body rest and eliminate all night.

I also did the same in my early running days when, after running, would eat only fruit till I got to work. Then I ate, depending on how much I was running, anything from salad and rice to everything in sight! But I never ate at night so my body had plenty of time to recoup.

I had never read the Diamonds' book till just recently so I was quite surprised to see how easily my body was able to tell me it's needs, as long as I was listening to it.

Now I understand why I ate as I did. I've also been able to pin down what I might have done wrong and how I can optimize my eating, for not only weight loss but for good health and optimal performance on the roads.

Check out Amazon.com or your favorite online bookstore for this and other books by the Diamonds. You'll be glad you did. But, please, save your Thank You's for after your running performances improve because of this very natural eating lifestyle.

Hey Kids!...What Time Is It?

2008-11-03T09:57:00.001-08:00

The alarm sounds like a small earthquake in my head. No...I didn't drink anything stronger than ice tea last night ...It's just that it is not only still dark...It is 3:00am!

For those of us who work two jobs - whether we need to or not - it doesn't seem like there is ever enough time in the day to do anything other than work, eat, work, sleep and then go back to work again. It's a never ending, mind numbing cycle leading to nothing but perhaps an early grave since it is a forgone conclusion that your body will turn to mush.

Dark...so who likes running in the dark? I moved to the desert for the sun. A toast to the gods of the night with my microwave cup of coffee left over from yesterday morning. But what's a guy to do? I have two jobs as a driver......sitting!!

I feel like I'm suffering from advanced stages of "secretary spread". Nothing against secretaries, of course. Some of my best friends are secretaries... and drivers and teachers and musicians. All people who sit all day.

But not all of them get up at 3:00am like I do. In fact, none of them do. What am I doing? I'm saving my own life, that's what.

As runners we need to do what has to be done. And if running is it, then I guess we do it whenever it is possible...even at 3:00am. I must admit that it is kinda beautiful at this time of day. In the desert it is actually quite pleasant. Only 80 degrees instead of the 105+ that
it often can be 8 out of 12 months a year.

Then too, there are my "friends". Cats and rabbits and the occasional lost dog. And don't forget the newspaper guy and the trash men. It's like a fraternity of creatures that just don't belong to the day. Now I'm one of them.

It's nice to belong.

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Belly, Butt, and Big Toe - The Three "B's"

2008-10-30T19:43:00.001-07:00

"Belly, Butt, and Big Toe". The three "B's". Just like the three "R's" of schooling so are the three "B's" of running. If you work at remembering these three body parts and concentrate upon them as you are running I can guarantee a certain amount of time off your per mile average and certainly more pleasure in the average daily run.

#1: Belly

Your belly is the area where breathing takes place. No, not the lungs. The area at the lower end of your lungs called the "Diaphragm" is where all of your breathing emanates. When you breath in deeply you want to feel the air pushing down at your tummy. Then as you exhale you push up with that incredibly strong muscle that seems to stretch from front to back, blowing all of the bad air out. Now you're ready to suck in as much good air as your body can handle, once again pushing downward through your midsection.

#2: Butt

The "Butt"? Yes, of course. We don't run with our legs. We swing our hips from the waist down with that area known as the butt conveniently connecting to our legs. As we concentrate on our lower midsection and the unique swinging motion associated with running we find that our butt is the part that is actually swinging back and forth and propelling us through our stride. Think about the strength of your butt and the motion that is responsible for making your running more than just a pounding jog.

#3: Big Toe

"Push off" says your high school coach. He really means to think about that big toe. Along with proper breathing technique (belly) and the constant midsection swing (butt) the next most important thing is to be pushing off each stride with your big toe. Now remember, I didn't say to land on your big toe... no, no. Take a normal stride, in most cases landing somewhere on your heel and make a smooth motion through to your "Big Toe". And in one motion, PUSH.

One day, perhaps not tomorrow or the next, but one day you will attain the incredible feeling which is called "running up on your toes". It is a feeling more than just a physical motion but still very real.

This article is dedicated to the venerable Dr. George Sheehan. I once read an article by him that transformed my running into something that actually resembled running as I expected it to be.

I wish I could remember where I saw his original article but I trust that what has become my own experience will prove the value of his wisdom.

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Goals

2008-10-23T07:41:00.000-07:00

Yes, I know, you've tried setting goals before and it has never worked. Everything seems to go along just fine for the first few days or even weeks but something always happens to cut into the planned training routine, or diet regimen or whatever it was that you planned for your well being.

How can we best keep on top of things? How can we maintain that initial excitement about our new goals without them turning stale and into a chore?

Since I'm not the very best example of someone who maintains sight on his goals may I make just a few suggestions about ways I have fooled myself into fixing my sights on those goals that have, in the past, eluded me.

The first step one should take is to organize! Find a running related training software that suits your needs and USE IT!

One other way is to read (when not running!) everything you can about running. Visit my Running Bookstore where you will find books covering every aspect of running, including how to set those all important goals.

In the coming weeks I will be posting other ways I am building my goals and posting them on my new Running Success website.

So please make those goals, plan your routine and training regimens and follow them throughout the coming year and I promise your life will improve in every way.

Getting Out the Door

2008-10-20T16:21:00.000-07:00

This morning I finally got my lazy butt out the door!

This is, for most people, THE greatest obstacle to surmount. If we just go outside and start moving most of us would be a heck of a lot healthier and running is most the natural effect of walking. I know that walking is just too slow for me! If I'm going to be outside, on the roads or at the park, I may as well run and get some benefit from being up so early in the morning.

After a brief hiatus in my running and a huge change in my girth I feel an incredible sense of self worth and good health. Just one day can change ones outlook on, not just life, but upon the very act of running as well.

Running has been for me the best and most positive physical exercise for many years. When I run I am a different person from the times I don't run. The way I look at my friends, family and my job are so much more positive when I am in condition.

Sure you could join a gym (seen the cost of that lately?) and attend a spinning or step class. No argument from here. You will get in shape! But there is nothing like being outside, especially early in the morning. The air is clean and fresh and the best it will be all day (and certainly more invigorating than the air conditioning indoors).

So get out the door and see what it can mean for your life.

New Kid on the Block

2008-10-16T13:07:00.000-07:00

For those who are new to this Running site you may be asking "Who is this Thomas Woodrow guy anyway?" This is a brief introduction to you.

The "Running Revolution" seems to have begun in the early 70's just about the time we all witnessed Frank Shorter crossing the finish line at the Montreal Olympic Marathon. My own interest began about 5 years later when I viewed running as a way to get in shape to keep up with a girl (10 years my junior) who I was dating!

Fortunately, my interest in running far outlasted my interest in the young lady and I went on to train for and run in half a dozen different marathons in and around the Las Vegas and southern Utah area. In that time I not only got in condition far beyond my dreams but I was able to kick a 12 year smoking habit.

My observation is that in training for a marathon a great many changes can occur in ones' life including, but not limited to, nutritional awareness, lifestyle changes (smoking, overeating, couch potato-itis, etc.) and overall zest for life.

Being asthmatic it is sometimes very difficult to run as hard as I would like but it has taught me that perseverance is something that is learned and developed as we grow in any endeavor. It doesn't happen overnight in this "microwave" world of ours but is developed over the years.

To grow and become better human beings is the goal of all "civilized" peoples and in order to accomplish this it is sometimes necessary to do "uncivilized" things. Running is one of those things. Our "flight or fight" instinct is inherent in the runner's mindset. "Flight" though not the most "macho" thing is certainly the first thing that comes to mind for most of us. Self preservation and avoidance of danger are basic to human psychology.

My desire is to pursue various topics of interest to runners and to go beyond the basics and explore the meaning hidden in what many might consider the mundane.

Thanks and I hope you enjoy my ramblings.

Tom