Set Higher Standards by YogiRavi

What would you rather have, a stack of paper money or a cart full of goodies?

I pay whatever it takes to get high quality organic goods whenever I can. I can’t think of a better thing to spend money on. My health and well being depends on it. Some people are terrified to spend a few bucks extra for this stuff.

Just watch people in line next time you are at the grocery store. Instead of being excited at a cart full of goodies most people have this expression of despair on their face!

I’d rather have the cart full of goodies than a bunch of paper any day.

My face says it all....

For almost every race I have ever done, I had a good time during the race even if my time totally stunk. I can’t say that about the Portland Marathon yesterday. I finished it, but it was very painful and just not fun at all.

The one redeeming quality was that I saw how much work I need to do to get my lower legs healthy, as I am suffering from a bad case of Plantar Fasciiitis that hasn’t gone away since April. It has been bearable through my entire summer of racing Ironman, another 50 miler and a few other tris….and even seemed to be getting better of late – but it is far from gone. During this race my feet ended up hurting so bad that one point I thought I wouldn’t finish. Eventually I did but it was a miserable experience.

Here is the play-by-play:

Goal: I planned to treat this as a training run. Last year I ran 3:54 with little training after just getting back into running after many years away. This year I wanted to run 3:30, holding a steady 8 min/mile pace. It seemed totally doable based on my training runs and past races.

• Mile 0:  I started in the first “wave”. They had something like 6 waves, with the first being the fastest. I looked around and saw about 1500 people in my wave (there were 12,000 in the marathon and 3,000 in the half marathon that started in the same time). Looking around I saw a 3:10 pace sign and then a 3:15 pace sign….I realized quickly that the people around me would going far faster than me! I made a conscious effort to not get caught up in the hysteria of the race start and stick to a conservative pace.
• Miles 1-6.2 (10K): 49 minutes…right on pace. Felt a little flat, but my feet didn’t hurt and was enjoying the run. The weather was cool (50 degrees) and it was threatening to rain.
• Miles 6.2-10: Light rain started. Glad I wore my rain jacket. Taking splits I saw I was running a few 7:40 miles…slowed down a little to stick to 8min pace.My feet were still hurting a bit. I was waiting for this pain to go away, as normally it does on my longer runs.

Coming through 10K, feeling pretty good and practicing my finish line pose!

• Miles 10-13.1 (half-marathon) : Came through the half-marathon 13.1 miles…with a time of 1:44 flat. Perfect pacing. However, my feet were not getting better….instead they were getting worse. I started to think this run would be more challenging than I thought.
• Miles 13.1 – 17: My feet got progressively worse….and at mile 16 hit the toughest part of the course…a 3/4 mile hill. My feet started to hurt so bad I thought they were going to explode. I stopped cold and stretched a little….which helped. The rain picked up and it got cold. Not having fun!
• Miles 17-20: I walked 30 seconds and ran 4 minutes….and repeated that routine. My pace slowed to 9:30 miles. My feet were going numb and were very painful. My ankles started to hurt. I thought I might be doing real damage to my feet at this point (Note: I didn’t do any permanent damage after all)
• Miles 20-25: I slowed even more…walking more and running less. Often I would just stop and not move at all…bending over and stretching my hamstrings and calves…hoping to take some pressure off my feet. I walked a bunch on the downhills and that hurts my feet more than flat running. My hamstrings were constantly threatening to cramp…something that never happens to me. My stride was totally messed up…as I was trying to land in different parts of my feet to take pressure off them. This was probably the cause for the cramping trouble.
• The Finish: Looking at my watch I realized that I needed to run a sub 10 minute mile to break four hours….it took everything I had to run that sub 10 minute mile….my hamstrings were cramping like crazy….I finished in 3:59:something. Once finished I could barely walk for about 20 minutes. My feet hurt so bad, like they were broken (they weren’t). I couldn’t believe that running this marathon could feel so much worse than running 50 miles in July (at White River).

Post race....trying to get some feeling back into my feet.

There you have it. Some races go well. Others don’t but are still fun. Some – like this one – just stink but I’m sure at some point I’ll appreciate having run it. Being cold and raining the entire time didn’t help. Now my goal is to figure out how to get my feet healthy. At the finish I wasn’t super thirsty or hungry…or even tired aside from my lower legs hurting so badly. I know that my fitness is great and my nutrition/hydration strategy was right on, once my injury is healed I think I’ll be ready to run a fast race.

Driving to Portland this morning, with Mt. Ranier in the background. My second Portland Marathon is tomorrow!

I’m sitting here relaxing before the Portland Marathon tomorrow. Walking through the race expo, it occurred to me just how much I love running, and how lucky I am to have discovered that. Many of the 12,000 other runners tomorrow will be doing their first marathon. Many is seems didn’t discover running until later in life.

I really stumbled upon running in high school and kept at it ever since with a few years break. I don’t think there is any bad time to start, even if you think you are getting too old. I can’t imagine going my whole life without having  run – though this is the case for most humans nowadays.

If you aren’t a runner….or have taken a break from running….here are some of the reasons why I think you should start running now. Not next month or next year, but right now.

I’ll keep the list at 26, one for each mile I’ll be running tomorrow.

1. Our bodies were truly born to run
2. It feels good
3. Running produces more beta-endorphines (natural pain killers) than any other activity
4. You will lose weight
5. Running (with proper form) has been shown to strengthen joints (not break them down!)
6. Its cheap transportation
7. It’s social (find a running buddy or club!)
8. Races are fun (start with a 5K…and build from there)
9. You don’t need any new gear (the old sneakers in your closet will work fine, or go barefoot in a park)
10. You’ll get more vitamin D by being outdoors in natural light
11. You can listen to audio-books or music while doing it (I prefer to just run quietly though)
12. Exploring trails is a fun thing to do on the weekends
13. You get to expand your wardrobe with all kinds of new clothing and gear!
14. Enjoy your desserts guilt-free (you’ll earn those cookies!)
15. Keep track of progress, set goals, and beat them! (race time, miles in a week, etc.)
16. You’ll have a whole new appreciation for track and field athletes during next year’s summer Olympics!
17. If you have a dog, he or she will get more exercise!
18. Use a social network like Runkeeper or Nike+ to share and challenge friends to runs and stay motivated
19. You’ll be better at any other sport you do
20. It’s moving meditation, and meditation is a powerful daily habit
21. You’ll accumulate all kinds of cool schwag from races you’ll compete in over the years
22. Your legs will get wicked strong (run hills!)
23. Stuck fluid and toxins will get filtered out of your body more rapidly – leaving you clean on the inside
24. Sweating often is healthy, it cleanses the skin, your body’s largest organ
25. It’s better than coffee at waking you up in the morning
26. A wise man once said “there is no better time than the present”…you should trust wise men!

Confusion arises from not following wants, needs and the resulting emotions to their logical conclusion.

The multi-billion dollar cosmetic industry implies that many people want to live forever and look young but would that really be enjoyable? Wouldn’t you eventually be bored living like that?

People want friends to never get angry and co-workers to always get along. Wouldn’t that make your day an incredible bore? If no one pushed on you and challenged your ideas in the workplace would you really be able to bring out your best?

When you carry out wants and needs to their logical end, you’ll find that any confusion will dissolve and little things that upset you during the day become less irritating and instead  become quite enjoyable.

###

Heading out to Portland, OR today to run the Portland Marathon tomorrow! My goal is to hold 8-minute miles which would yield a 3 hour 30 minute finish. Last year I ran 3 hours 54 minutes, with just a couple of months of training.

An elephant is in the room! This big boy is hanging out in one of our Microsoft office buildings. He's from a Cirque d Soleil show.

The 2011 Baptiste Power Flow Immersion is complete!

500 + yogis gathered in Estes Park, CO for a three day immersion in Baptiste Power Vinyasa Yoga. Led by Baron Baptiste, this gathering included Master Teachers from around the country leading workshops in addition to plenty of teachers and students of all skill levels coming together to practice.

Each day began with a four-hour master class led by Baron that included mediation, intensive Vinyasa Yoga practice and plenty of time for group dialogue, sharing and partner work (handstands anyone?!). Following lunch, students could choose from a wide variety of afternoon breakout session. Some were discussion based while others involved more practice – all led by remarkable master teachers from the Baptiste community.

Each evening following dinner there was a different event – including a premier of the new documentary for the Africa Yoga Project and a Yoga Dance Party on the final night.

I’ve been to many yoga workshops and multi-day trainings but the Power Flow Immersion was unique. It was unique in the size and welcoming nature of the community that gathered to practice each day. It was unique in its setting – with Estes Park being the gateway to the gorgeous Rocky Mountain National Park (where else do elk walk by you on the way to yoga practice?!). It was also unique in the balance between intensive practice and discussion sessions with just enough free time that allowed things to really “sink in”.

For me, the most unique thing was the overall quality of the teaching.  Each Baptiste training I’ve been to has been more impactful than the last. Part of it might be that I’m becoming more receptive to the teaching and as such – things are starting to really “click” for me, and it’s also true that Baron and his committed teach of staff and master teachers are continually evolving and improving their approach. That’s part of what I really like about this community – everyone really seems committed to constant and never-ending improvement – and that includes Baron and his teaching!  

I’ve walked away from the past three days with a new found sense of possibility for what I can create in my own life. I’ve been inspired through witnessing the transformation of others around me in the Baptiste community. I’ve also learned the difference between power (good!) and force (not good) and how these energies show up in my own practice and everyday life.

I have a few more days remaining here in Estes Park as the Yoga Journal Conference kicks off today and continues through the weekend, but already the experience has greatly surpassed my expectations. If you have an opportunity to attend at Baptiste program, don’t hesitate to do it!  Whether you have a desire to teach yoga or not, you will surely come away with direct experiences and practical tools that you can apply to create massive progress throughout all aspects of your life.  

 Here’s a video recap of day 1 (I’m in the video about half-way through!).

Team "Shaki Vinyasa" at the Power Flow Immersion!

Growth happens when you rest, not when you are training. If you just train constantly with little rest you will slow down, weaken and eventually get injured. Rest is the key.

Many athletes (like me!) spend a ton of money on gadgets like heart rate monitors, power meters, GPS devices and fancy training programs, but in the end you will improve just as much by optimizing your rest and recovery as you will from optimizing your workouts. Good coaches focus on this – which is partly why I think the best money you can spend to improve your performance in a sport is on a coach.

How to optimize your rest?

• Get quality sleep in a dark room with no noise
• Take ice baths after exercising
• Alternate warm and cool showers in the morning to flush stale fluid from your muscles
• Use a foam roller and do self-massage
• Take in high quality nutrition immediately after finishing workouts (200-400 calories with a blend of sugar and protein – I like a dozen raw almonds and 4-5 dates with some water, or a smoothie made with Vega and fruit)
• Give your nervous system a rest by not watching too much TV or using the computer a ton
• Stay off your feet when don’t need to be on them
• Cut back on stimulants like caffeine and sugar, especially in the evening
• Learn yoga, develop a home practice and do it regularly (focus on your known tight/bound muscles)
• SLEEP!!!! Go to bed early and wake up early!

How do you optimize your rest and recovery?

A view of Copper Lake, taken during a long day hike a few weeks ago near Snohomish, WA on the West Fork trail.

The biggest insight I’ve ever had in making a dietary shift, is to not focus on what you are taking away (e.g. fried food, processed sugar, etc.) but instead to focus on what you are adding (e.g. more water, fresh fruits, greens, etc.).

Focus intently on what good things (or habits) you are adding and then you will find that the bad things will naturally have less room to fit in and you’ll lose appetite for them over time.

My afternoon snack a work yesterday, an MASSIVE organic nectarine from a family farm in eastern Washington. I get a weekly delivery of fresh fruits and vegetables from this farm and the quality is incredible http://tinysorganic.com/

I saw part of this passage as a preface to a strategy document I was reading at work today. The bold part really speaks to me.

There is no strife, no prejudice, no national conflict in outer space as yet. Its hazards are hostile to us all. Its conquest deserves the best of all mankind, and its opportunity for peaceful cooperation many never come again. But why, some say, the moon? Why choose this as our goal? And they may well ask why climb the highest mountain? Why, 35 years ago, fly the Atlantic? Why does Rice play Texas?

We choose to go to the moon. We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win, and the others, too.

President John F. Kennedy, September 12, 1962, at Rice University, Houston, Texas

I get asked all the time why I enjoy endurance triathlon and trail runs and other big goals that test my limits to some degree. I do these things because it helps me really see what I am capable of. I also believe that excellence in one part of life does translate into other parts of life – even if the goal is ultimately not accomplished as planned. When I am focused in my training, it is easier to focus at work, focus on great nutrition and focus on building quality relationships with friends.

When I am moving towards a worthy goal, it takes the “slack” out of my life and helps me achieve and focus more in many other areas. The collateral benefits of setting and working towards big goals are huge.

A "buddha" in my apartment with a wounded knee. I can relate.

You would never build your dream home on a sandy beach. You would seek out a solid piece of bedrock or pour a sturdy foundation, and then create your masterpiece.

Likewise, it pays to focus on the foundations of any task. Clear and concise writing and speech at work. Technique and drills while swimming, running or cycling. Proper alignment, breath (pranayama) and focus (dhristi) in a yoga practice. Nutritional basics like getting plenty of clean water every day.

The most dramatic changes can be found not through fancy supplements, hot-tips or anything you buy. They can found by getting back to the fundamentals of whatever skill you are practicing, and mastering them as best you can.

Over the long-term, mastering the basics will slowly, but inevitably set you up for success. I say “slowly” because at first, especially if you do not have a great grasp on the basics, you may actually get worse before you get better – case in point is barefoot/minimalist running, but over time you’ll be better than ever. The trick is to focus on the longer-term and not let any near-term setback derail you.

Here I am teaching a yoga class to members of my triathlon team (VO2 Multisport) in the park near my home. Most folks were relatively new to yoga. What I love about teaching newer students is that they are so receptive to guidance - since there is no preconceived notion of how to do the poses, especially when it comes to instructions for safe/healthy alignment.

Talent is something that is innate. You are born with it and if lucky enough to notice and nurture it during your formative years, can achieve some level of success.

Skill, on the other hand, is developed through practice. Practice that can take result in massive capacity for achievement, as a result of months or even years of steady and consistent work.

For any endeavor there is a combination of talent and skill that come to bear in order to determine the final outcome.

A highly talented person with a very poor work ethic will not achieve success over the long-term, though some “lucky” moments of short-term success are bound to occur. Think about the students who seem to get A’s without studying, or the high school swimmers who crush school records with poor physical shape and a lazy attitude in practice.

However, someone with a dedicated focus on cultivating skill will slowly – and inevitably – become successful over the long-term, even if the gains take a while to show up.

If I had to choose between being innately talented – or highly skilled – I’ll take the latter any day, even it requires some hard work on my part to develop.

Skill, once developed, is enduring. The trick is to not give up too soon.