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A quick note ... just before bed. I did complete my 80 minute circuit around High Level, Alberta this afternoon. It’s been one of those sunny, fall days in which you can feel and smell the snow that looms. The day’s been more productive having got the oxygen into my system.
So, 80 minutes of a Long Slow (Sunny, Cold) Burn.
Have a great evening!
“Here’s to the crazy ones, the misfits, the rebels, the troublemakers, the round pegs in the square holes, the ones who see things differently. They’re not fond of rules, and they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can’t do is ignore them, because they change things – they push the human race forward. And while some may see them as the crazy ones, we see genius, because the people who are crazy enough to think they can change the world are the ones who do (September 28, 1997).” – a found quote, with no possession ... anonymous ... sounds sort of like a Jack Kerouac moment
It’s a 4:30 a.m. morning today. It’s day 8. And, it’s a full upper body workout. With hernia recovery, I’m easing my way back to the weights I usually lift. Then a long, slow burn for 65 minutes on the treadmill at 3.5 mph and 6% incline. I’ve worked out at home this morning and doing so has allowed me time to think and consider things, different ideas than I had when I did my week’s homework last night. The advantage of being at home is that it’s easier to write things down in the right spot. What’s notable is the number of ideas that have surfaced – good ideas.
Upper Body workout – Bench Press, Chest Flye, Shoulder Press, Front Row, Lat Pulldowns, Lat Rows, Tricep Pushdowns, Tricep Curl, Standing Bicep Curl, Hammer Curls.
Long Slow Burn - Total Time – 65 minutes; Energy - 529 Calories; Distance – 3.7 Miles
“If you want to build a ship, don’t drum up people to collect wood and don’t assign them tasks and work, but rather teach them to long for the endless immensity of the sea.” – Antoine de Saint-Exupery
Day 9 within 100 days of exercise. Day 2 within a weight program combined with aerobics. Today, up at 4:30 a.m.; to sleep last evening before 10:00 p.m.. I took work home last night – delineation of a student recognition program for school, and, a plan for my professional growth through this school year. I did not plan out my workout this morning. I opted for an aerobic day combining a walk-to-run program and long, slow burn. I was working this morning. On my iPod I listened to the Daily Boost, the Fitness Boost and Podrunner’s ‘Runner-Funker’ podcasts. While shaving this morning, TED Talks presented the `Blank Slate’, a totally interesting bit of research – good!
Total Time - 70 minutes
Time, Interval Running – 35 minutes (30 seconds running within a 5 minute interval – the remainder walking @ 6% incline)
Time, Long Slow Burn – 35 minutes
Speed, Running – 7 mph (incline @0%)
Speed, Long Slow Burn - 3.5 mph (incline @ 6%)
Energy – 543 Calories burned
Distance – 4.41 Miles
“Courage does not always roar. Sometimes courage is the quiet voice at the end of the day saying, I will try again tomorrow.” – Mary Anne Radmacher
It’s been a long time coming but we are very close to setting a day for our first, very large and very fun MTM get together and workshop. See you soon!
It’s been a long time coming but we are very close to setting a day for our first, very large and very fun MTM get together and workshop. See you soon!
Hey Scott:
Totally good! You’re providing motivation to get my passport application in and get things ready.
Florida’s bound to be just what I’ll need in a month or two.
I write my posts between my shower and my departure to school. I eat breakfast as I write. This morning I’m drinking Starbuck’s French Roast (made at home), Egg Beaters (2/3 cup) and two whole wheat English muffins with Lite Peanut Butter. And, I’m hungry! I’ve updated my iPod, printed out my tasks list and have some plan book writing to complete before I leave the house. This morning’s workout has been lower body. Having had surgery cutting through the abdominal wall I was taking things cautiously and found that I could do sit-ups and crunches. I’m glad about that.
On the iPod I listened to Dave Matthews and Tim Reynolds at Radio City Music Hall and later switched to a re-listening of John O’Donahue’s lecture on Divine Beauty: The Invisible Embrace. Key idea, this morning, beauty within a bleak place, makes life bearable – he notes the Shawshank Redemption and the effect of Mozart being played within prison walls.
Lower Body Workout - Leg Press, Squats, Dead Lifts, Hamstring Curls, Double Calf Raise, Single Calf Raise.
“The day is a chase after ghost duties; at evening you are exhausted. A day is over, and so much of it was wasted on things that meant so little to you, duties and meetings from which your heart was absent. Months and years pass, and you fumble on, still incapable of finding a foothold on the path of time you walk. A large proportion of your activity distracts you from remembering that you are a guest of the universe, to whom one life has been given. You mistake the insistent pressure of daily demands for reality, and your more delicate and intuitive nature wilts… Your way of life has little to do with what you feel and love in the world but because of the many demands on you and responsibilities you have, you feel helpless to gather your self; you are dragged in so many directions away from true belonging.” - John O’Donohue, Source: Eternal Echoes: Celtic Reflections on Our Yearning to Belong, Page: 8
My wife has recommended Jodi Picoult as an author I might try out. Because I work in a high school she’s suggested that I download Nineteen Minutes. She thinks that all high school teachers should read or listen to the story because the situation described can and does occur. Hmmh?
Last night’s sleep was good. With the day done, yawning through the last few flickers of TV, I fell asleep. This morning was different. It’s the first time in a month that I haven’t woken with a headache. Like many of our teachers, I’ve been fighting a cold. Perhaps I’ve beaten it. Yesterday the thermal effect of exercise, the heat that’s produced by increased metabolism, was melting me away. Combine this with an unseasonal temperature of 24C and I was really melting. Moreover, I had energy all day, even to the last meeting and I could feel it. Today’s been an aerobic day, running 30 seconds within a larger five minute interval of walking – so it’s been 40 minutes of interval and the remainder of the hour has been long, slow burn.
Stats
Total time – 65 minutes
Intervals – 40 minutes
Distance – 4.16 miles
Energy – 538 Calories burned
Incline running – 0%
Incline walking – 5%
Speed running – 7.0 mph
Speed walking – 3.5 mph
Stretching and hydration included
“We live in a world that responds to our longing; it is a place where the echoes always return, even if sometimes slowly.” - John O’Donohue, Source: Eternal Echoes: Celtic Reflections on Our Yearning to Belong, Page: xxi
The treadmill’s work is done. The upper body workout is done. And, I’m late. At school, I stayed late to get things done. Later, at home, I fixed my son’s mountain bike tire. Then, I watched ‘The Valley of Elah’, with Tommy Lee Jones and Charlize Theron, a good movie, and, a political movie ... not to be missed. Do you think I could sleep? Hmmh? ... Sleepless in High Level.
Upper Body workout – Bench Press, Chest Flye, Shoulder Press, Front Row, Lat Pulldowns, Lat Rows, Tricep Pushdowns, Tricep Curl, Standing Bicep Curl, Hammer Curls.
Long Slow Burn - Total Time – 65 minutes; Energy - 540 Calories; Distance – 3.7 Miles
“While pensive poets painful vigils keep - Sleepless themselves to give their readers sleep” - Alexander Pope quotes (English Poet, 1688-1744)
Last week’s final commitment was a staff BBQ for my wife’s school. But, 5:00 p.m. on Friday found me asleep. Last week’s work and last week’s workouts were catching up with me. After two hours sleeping, I found my wife and enjoyed Alberta beef and good chat with friends and colleagues who’d put in a rigorous month of teaching and were now able to relax.
I didn’t workout on Saturday. I didn’t go into work on Saturday. I did some Internet car shopping and got our for a few test drives. I felt some nostalgia driving the rear-wheel drive Pontiac G8 ... it’s a different, older kind of acceleration after all these years with front wheel drive. At day’s end I’m leaning toward a VW Rabbit or Jetta, but there’s more homework to do. I felt things on Saturday ... the not working out and the not eating properly. Primarily I was affected by only eating two meals where I normally would have eaten 5-6 small meals. There was big time hunger at the end of the day.
For me, this morning, it’s been a lower body workout with some cautious/tentative sit-ups and crunches. Then it was a Long, slow burn for 65 minutes.
Lower Body Workout - Leg Press, Squats, Dead Lifts, Hamstring Curls, Double Calf Raise, Single Calf Raise.
Long Slow Burn - Total Time – 65 minutes; Energy – 531 Calories burned; Distance – 3.7 Miles
“The civilized man has built a coach, but has lost the use of his feet.” ~ Ralph Waldo Emerson, “Self-Reliance,” 1841
I felt things on Saturday ... the not working out and the not eating properly. Primarily I was affected by only eating two meals where I normally would have eaten 5-6 small meals. There was big time hunger at the end of the day.
Yeah, I know exactly what you mean.
And if you eat out… the salt content can be outrageous!
I enjoyed listening to Scott hearing your rhyming post of Motivation to Move #165, last week. In it you were taking stock of life and body and visioning, looking forward. For me, I haven’t updated my bio yet; nor have I updated my signature weights. I’m actually building up to the day I’ll stand on the scale and look at my current situation. Right now, Life is more in the way than it is something I have the reins over. The start of the school year has been big, with too many to-dos to get done. Still the key ingredient is standing up, taking a step and repeating. And, I’m happy to return to productive and healthy habits.
Today’s daily boost has reminded me of the need for balance and of Covey’s time management matrix for Importance and Urgency. The matrix is a tool to help gain perspective on my situation. The first month of teaching is done. And, while systems are in place and students are learning patterns of behaviour, I still need to develop and grow into a few final personal habits that will support my teaching. It sounds like the Mastermind group might be good for me. The time matrix – my car is surfacing in the urgent and important quadrant ... it’s not sounding good and the cost of repairs may be more than the car is worth.
The workout this morning has been aerobic with a walk-to-run program (week 2); this morning’s run was running for one minute and walking for four, in five minute intervals, and there were nine intervals within the larger LSB time. The workout was doable work, yet still it was work.
Aerobic Workout Stats
Total Time – 65 minutes
Total Interval Training Time – 45 minutes (9 intervals)
Running Speed – 7.0+ mph (0% incline)
Walking Speed – 3.5 mph (6% incline)
Distance – 4.35 miles
Energy – 530 Calories burned
“The key is not to prioritize what’s on your schedule, but to schedule your priorities.” - Stephen R. Covey
I enjoyed listening to Scott reading your rhyming post of Motivation to Move #165, last week. In it you were taking stock of life and body and visioning, looking forward. For me, I haven’t updated my bio yet; nor have I updated my signature weights. I’m actually building up to the day I’ll stand on the scale and look at my current situation. Right now, Life is more in the way than it is something I have the reins over. The start of the school year has been big, with too many to-dos to get done. Still the key ingredient is standing up, taking a step and repeating. And, I’m happy to return to productive and healthy habits.
Today’s daily boost has reminded me of the need for balance and of Covey’s time management matrix for Importance and Urgency. The matrix is a tool to help gain perspective on my situation. The first month of teaching is done. And, while systems are in place and students are learning patterns of behaviour, I still need to develop and grow into a few final personal habits that will support my teaching. It sounds like the Mastermind group might be good for me. The time matrix – my car is surfacing in the urgent and important quadrant ... it’s not sounding good and the cost of repairs may be more than the car is worth.
The workout this morning has been aerobic with a walk-to-run program (week 2); this morning’s run was running for one minute and walking for four, in five minute intervals, and there were nine intervals within the larger LSB time. The workout was doable work, yet still it was work.
Hiya Ross,
Aw, shucks… thanks
Yeah, you’re right on the money - moving is key, but life does get in the way. The start of school is a big to-do! No worries, you’ll see those stats before you know it.
I’m glad you enjoy the Covey principles. I’m looking at a pyramid on my desk that my hubby gave to me. Really need to finish that book, it just reminded me
PLAN DAILY
PLAN WEEKLY
SET GOALS
IDENTIFY VALUES
You could write books based on those four principles alone.
If you find value in the MASTERMIND program concept, and you can afford it (gosh, I wish I could), then there will definitely be a benefit to you. Surround yourself with the types of people and ideas that you most value, and you will end up living the life of your dreams.
And if my math is correct, it’s about the cost of a latte at Starbucks/a day. Consider Scott your morning jolt of goodness! If he doesn’t wake you up and get you moving, you might be in a cemetery taking a dirt nap.
Good job on the intervals! I find the LSB really wears on me and my knees/feet, so at the moment, I’m breaking it up into two 30-minute sessions. The boredom factor - yikes. Thank goodness that I’m catching up on podcasts.
I can’t remember the person that made the quote, but here it is… just for you. “Aim for the moon - if you don’t reach it, at least you’ll land among the stars.”
Cheers,
~ Josette ~
(click on the comic strip - cute!)
I’m hungry. I’ve been at it since 4:30 a.m.. Today’s been an upper body workout followed by long, slow burn. I seem to being doing better in my mornings. By the time I get home in the evenings I’ve got a dull, minor headache. So, I’m wondering if the headache is from my body detoxing in the last few weeks. Twigged – many good ideas are being produced as I listen to the Daily Boost. While I listened to today’s Daily Boost and Fitness Boost, yesterday’s boost talking about Covey’s time management matrix continues to hold my attention, especially in its application to my teaching. As a teacher, I can’t scatter my focus toward all the things I’d like to do with my students. I actually have to hold back, focus on fundamentals and work toward creating an enriching experience from there.
Upper Body (all 12 rep sets)
Bench Press – 90 lbs., 100 lbs., 110 lbs., 120 lbs., 120 lbs. with Chest Flyes 2 x 24 lbs.
Shoulder Raise/Pull-ups – 30 lbs., 40 lbs., 50 lbs., 60 lbs., 60 lbs. with Front Raises 2 x 20 lbs.
Reverse Grip Pulldowns – 70 lbs., 80 lbs., 90 lbs., 100 lbs., 100 lbs., with Single Arm Rows 45 lbs.
Tricep Pushdowns – 30 lbs., 40 lbs., 50 lbs., 60 lbs., 60 lbs. with Tricep Curls 30 lbs.
Bicep Cable Curls – 30 lbs., 40 lbs., 50 lbs., 60 lbs., 60 lbs. with Hammer Curls 2 x 20 lbs.
Long Slow Burn
Total Time 65 minutes
Speed – 3.5 mph
Incline – 6%
Distance – 3.70 miles
Energy – 540 Calories burned
“The common man is not concerned about the passage of time, the man of talent is driven by it.” - Shoppenhauer
I’ve woken with a sinus headache, this morning, and felt lethargic prior to my workout. I’m surprised because I hydrated well yesterday. My workout has been aerobic, this morning, running for one minute within the larger five minute interval of a long, slow burn. With delayed onset muscle soreness from yesterday’s upper body workout and the sinus headache, I pushed my body through this workout. Bob Greene’s comment to Oprah, on a training morning that was difficult, helped: ‘This is what your body has to give you, today.”
Stats
Total Time – 65 minutes
Distance – 4.28 miles
Running Speed – 7.0+ mph
Walking Speed – 3.5 mph
Running Incline – 0%
Walking Incline – 6%
Energy – 540 Calories burned
The podcasts this morning have been the daily boosts, fitness boosts and TED Talks. In the TED Talk, Martin Seligman talked about the new lead taken in psychology in looking at how all that is known psychologically should be employed to improve the lives of people who are not affected by disease or mental illness; rather, the aim is to improve the lives of people and to help them pursue different aspects of happiness.
Our Canadian Thanksgiving weekend begins on Friday. For our students they’ll have tomorrow off as teachers participate in professional development ... making for a longer, student long weekend. Good. But, for today, we’ll be riding a wave of ever-increasing impatience in terms of students getting their weekend started. Hmmh.? And, yes, I’m engaged in Thursday’s homework – planning how I’ll make good use of this weekend.
“If the only prayer you said in your whole life was, “thank you,” that would suffice.” - Meister Eckhart, a dominant fixture in the life and work of John O’Donohue
(cut) Our Canadian Thanksgiving weekend begins on Friday.
Do you sit around the table wearing different colored tuques? (sounds like toooooooo-k)
Sorry, the American in me likes to remember “The Great White North” Bob & Doug MacKenzie, how we miss ye’
Cheers,
~ Josette ~
(hey, that name is french too!)
A tuque (Canadian French: tuque, sometimes also spelled toque or touque in English) is a knitted hat, originally of wool though now often of synthetic fibers, that is designed to provide warmth in winter.
Indeed it is cold enough to begin wearing a touque. And, if you looked at the neighbors’ driveway tonight, thanksgiving was being celebrated, beer in hand, as they did a turkey fry ... imagine about ten guys in charge of cooking a turkey, on a subdivision driveway deep frying a turkey. Is this a Canadian thing? Or, does this happen where you are? The thanksgiving I enjoyed tonight was a little more refined ... more at the bottom of this post.
I’m writing after listening to Motivation to Move today. I thought it was totally neat to hear one of my postings on the show ... that particular day was just work. But, I can still remember reading about Oprah training for a marathon in her ‘Make the Connection’ book and Bob Greene spelling out the reality of training, that someday’s you’re presented with what your body has to offer. Anyway, I haven’t left off training. I do have a head cold. And, Life has been getting in the way and I’m managing my state as best I can.
Friday – Life getting in the way. Between 6:00 and 7:00 a.m. I completed my lower body workout ... this after delivering my Royal Canadian Army Cadet son to the legion from which his squadron will begin their travel to their FTX this weekend, a 34km hike through challenging weather, mountains and forest. Later, I took part in a breakfast meeting dealing with our high needs kids. And, finally most of the day was professional development – SMARTboards and some fun.
Saturday – my 1998 Toyota Camry has a power steering leak. I travelled to Grande Prairie (5 hours one way) to kick-tires and investigate the possibility of a newer car, truck or SUV. Believe-it-or-not, the image of Paula’s Toyota came to mind in the picture of the San Francisco meet and greet last year. With gas prices though my eye is set on either a 2009 Jetta Wagon TDI or a 2007 Honda CRV (used with low km). So, everything’s possible, right? Then, I consider the matter of purchase-financing with the economy as is. Hmmh? So, for now, I’ll wait and make do.
Sunday – before returning home today, I spent an hour walking in Grande Prairie; during the walk I had another look at the Jetta Wagon ... and imagined it within the context of my daily life. Hmmh? The fuel economy is supposed to be 60 miles per gallon. Wow! Sunday evening has been the blessing of friends and a Thanksgiving meal ... not quite touques, nor Molson Canadian Beer; for guys, it’s more solar fleece vests, warmer shirts and pants; for the ladies there’s been a dress or two. For all, there’s been time with family and friends. In our meal that’s been somewhat potluck, there’s been turkey, potatoes, tossed salad, a Chinese salad, gravy, a Chardonnay, a Merlot, lattes and cappuccinos, pumpkin pie, melon, cantaloupe, strawberries (strawbabies in young Connor’s words). There’s been good talk, raucous talk, insightful talk, enlightening talk, table talk. There’s been much laughter and much that’s been good to listen to. There’s been the blessing of gratitude.
Today, in Grande Prairie, I put the question to myself ... what other things might I do with my funds if I weren’t to buy a new vehicle? Some ideas ... fly out to Vancouver with the family and see ‘Great Big Sea’ live in concert; perhaps the Mastermind group might be the thing to sort out some of the nuances to daily living – we’ll see.
“To educate yourself for the feeling of gratitude means to take nothing for granted, but to always seek out and value the kind that will stand behind the action. Nothing that is done for you is a matter of course. Everything originates in a will for the good, which is directed at you. Train yourself never to put off the word or action for the expression of gratitude.” - Albert Schweitzer
With the long weekend, I’m out of sequence with my workouts – I’m starting with an upper body workout on a Tuesday. Yesterday, I spent too many hours at school marking student work and planning. This morning, my week’s homework is not done. The expression ‘all work and no play makes Jack a dull boy’ comes to mind. And, as I’ve looked at it just now I realize that the matter of being dull within the comment most likely refers to the Covey concept of sharpening the saw and that regular breaks allows you to come at things fresh, seeing possibility and seeing opportunity. So, this morning, I’m on the ‘dull’ side of the equation. 4:30 a.m. came much too early today, yet, I stood up, took a step ... sneezed a few times ... and repeated; I got my upper body workout and long, slow (dull) burn in this morning.
I didn’t stop there. While I listened to the daily boost and the fitness boost, beyond these, I had the opportunity to finally investigate Thomas Moore’s ‘Care of the Soul.’ My mother had recommended it back in the late eighties; I like it. The book has a genuine feel about sorting out the mysteries of Life and living and Life getting in the way. It also has a Jungian feel about it ... something I’m at home with.
Upper Body (all 12 rep sets)
Bench Press – 90 lbs., 100 lbs., 110 lbs., 120 lbs., 120 lbs. with Chest Flyes 2 x 24 lbs.
Shoulder Raise/Pull-ups – 30 lbs., 40 lbs., 50 lbs., 60 lbs., 60 lbs. with Front Raises 2 x 20 lbs.
Reverse Grip Pulldowns – 70 lbs., 80 lbs., 90 lbs., 100 lbs., 100 lbs., with Single Arm Rows 45 lbs.
Tricep Pushdowns – 30 lbs., 40 lbs., 50 lbs., 60 lbs., 60 lbs. with Tricep Curls 30 lbs.
Bicep Cable Curls – 30 lbs., 40 lbs., 50 lbs., 60 lbs., 60 lbs. with Hammer Curls 2 x 20 lbs.
Long Slow Burn
Total Time 65 minutes
Speed – 3.5 mph
Incline – 6%
Distance – 3.70 miles
Energy – 540 Calories burned
‘By learning to discover and value our ordinariness, we nurture a friendliness toward ourselves and the world tha
