50/50 by Dean Karnazes is a great book on the nuts an bolts on running very far, make sure you buy the book. Also read ultramarathonman.
check out his web site; http://www.ultramarathonman.com
Drink plenty of water
eat a healthy meal
immerse in an ice bath - 10 mins
Run Again ( My favorite. This guys is amazing. Do it again)
Eat more protein in the morning to help with weight loss
Do a lot of cross trainbing to reduce injuries
Books he recommends;
The Courage to start
Marathon and Beyond
Substitue pasta with Kombo noodles
Medicine for Mountain sickness - Diamox (prescription), Ginko Bilboa, raw ginger
Train doing hill sprints or drills
Sometimes just do a runabout run- all day - just go somewhere.
Increase training in increments of 10%
Take your pulse each morning and record. A rate higher than normal means you may need more recovery time from the last workout.
To correct muscles imbalances; single leg squat, side step up, cook hip lift (?)
eat raw vegetables
Performance technique drills;
Butt Kicks, High knees, one legged run
Run whenever, even if only 10 minutes, which can burn a 150 calories at a hard pace.
To make time to run;
stay on schedule
do what works for you
don't be afraid
multitask ( run to store)
be flexible and oppurtunistic
Attack your weaknesses;
lack of speed - do intervals
endurance - longer runs or maybe twice a day
lack of fitness - do smaller marathons
Sometimes this will be just my collection of notes.
Deconstruct competition to do what they do
What websites do I use and how can I do it better
Build a tribe. A group unique to me.
Liinks are a form of currency
Google web site optimer
Vonage skype package 8
Jott . Com
Enable readers to talk about you have rss add plugins that let people recommend you. Offer resources. Make is shareable.
Have name. Mobile. Email. URL.
List twitted. Limkedon.
Basic touch reach out to each of the group
Keep friends first
Set level of connection you can maintain
Plaxo. Linkedin. Gmail.
6 tools for reputation mgmt
Search. Twitter. Com
Rewrite profile to highlight
Add candid headshot
Start finding colleagues and connect
Solict connections on facebook and twitter
Connect even to people you only slightly know
How do I get a digg. For meemo
Website looks matter. Make it look well dome. Always have a picture.
Have a user name that is real
Have content on your page
Have as many people as possible following you
Never let your following/ follower ratio reach more than 1
@ people often
When you follow others send a @ message at the same time
Mastermind groups - think and grow rich. Napolean Hill
Build an army
Simple gestures matter
Visit other peoples sites
Give what youvcan to the community
Bum rush the charts
Choose one thing you want them to do
Simplify the act
Give the idea a cause
Reach cause influencers and help them spread it
Questions to ask
How can I connect to other people
Where's the leverage point
Is he one of us
Is there a new game here
6 games still in play
Write a content blog about a passion of yours
Build a small powerful network
Become the name brand of a specialty
Master leverage and use it for good
Sell by generating human trust
Make an army to power your change
Passion risk. Competency risk. Opportunity risk. Life change risk.
Educate. Experiment. Experience. Change.
Control profitable products
Secure exclusive rights
Have it private labeled for you
These are the 7 Tenets of Plasticity that I learned from watching the Brain Fitness Program
1. Change can only occur when the brain is alert and engaged. - you have to keep learning, pushing your brain. learn a language, walk a different way home.
2. Positive Change strengthens connections between neurons engaged at the same time towards a model of perfection. - Positive thoughts and change builds and strengthens neuron connections.
3. Neurons that fire together wire together. - work your actions in concert with your thoughts. Remember what you say, do, and think in conjunction is a powerful learning tool
4. Initial changes are just temporary. Incremental engaged steps, bit by bit produce lasting knowledge. - you need to build layer by layer, reinforcing what you have learned with simple tests and review.
5. Brain plasticity can be positive or negative (bad habits) - your brain can be trained either way, be mindful of your habits and routines.
6. Memory is crucial for learning and can be improved. - memory can be built and improved by practice and use.
7. Motivation is key. (Engaged) - what you want to do, and you do the work, you can change.
Our minds, that we once thought fixed and unchangeable, are more dynamic and robust than we believe. The universal fixed image we have of ourselves, the unchanging self, is quickly becoming an ever changing mood of the moment, with rapid-fire thoughts changed constantly by environment and the chemical changes of our internal biological systems.
If we have low blood sugar, we act differently. We act differently in groups than we do alone.
Studies have shown that if one part of the brain is damaged, the brain can be taught through exercises or sometimes rewired physically so that new pathways of information are created, and in the end, creating new ways of thinking.
Imagine what this means in terms of how we perceive ourselves and our thoughts. We can rewire our mental processes/
Brains are not modular - they are a dynamic network that allows information ( via nerves and external stimuli) to reroute if the original pathways are damaged. The new pathways need to be created through hard work, through exercises, taught, learned, and meditated on, but they can be created.
The fact that the brain is not a fixed modular unit, but is malleable, shows that people are made up of collections of systems and the way we are formed is by the push-pull dynamics of the interplay and the level of interconnectedness of those systems and external conditions. There is a me, me is not a fixed solid thing, but a living, changing, make that ever-changing collection of systems that adapts to the changes in the internal and external world.
When we wake up and say I don’t feel myself, we should remember, we never do.
If brains are changeable and new routes for information can be created if the old ones are damaged, what does that mean?
It means that how your brain is today, how you think, what you believe yourself to be, in fact, what you think you were born with or without is all changeable with a focused plan and some discipline.
It means that what we think we are, how we think, can all be changed to what we want to be, how we want to think. We can consciously redesign ourselves.
Science has not found the math gene and I am sure Warren Buffet was not born with the Billionaire gene, these traits are all made, sometimes intentionally, sometimes from environment and hard work.
Buffet’s father was a stock broker, he grew up around investing, and if you had started learning how to invest at the age of say seven, at twenty years of age you would be an expert (remembering the ten year rule). The other twenty year old’s around you who had not spent thirteen years studying it, would not be as good, and in fact considering today’s educational environment, they would know nothing, and they would consider that person a genius. And they would believe, as would the others around them, and resources would go to them, people would reinforce their belief in them, and soon, you have a Warren Buffett.
This means if you are bad at math, you didn’t miss the math gene, because there isn’t one. It means you need more practice.
Join our mailing list and we will send you one to two emails a week for 12 weeks teaching you the basic body weight exercises, nutrition guidelines, and mindset tools you need to be Indestructible.
This blog will be a place to store my running notes that I accumulate as I work my way through whatever comes my way that might make a better life
“We all are learning, modifying, or destroying ideas all the time. Rapid destruction of your ideas when the time is right is one of the most valuable qualities you can acquire. You must force yourself to consider arguments on the other side.
— Charles T. Munger”
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Disclosure of Material Connection:
Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”