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 After marathons: Drink plenty of water eat a healthy meal immerse in an ice bath - 10 mins Sleep 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 www.injured runner.com 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; plan ahead stay on schedule do what works for you don't be afraid use teamwork 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. Craigslist Linkup Dotcomlifestyle Liinks are a form of currency Google web site optimer Vonage skype package 8 Jott . Com Spinvox. Com SMS Enable readers to talk about you have rss add plugins that let people recommend you. Offer resources. Make is shareable. Social media; Business card 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 Raise armies Personal database First name Last name Title Company Phone number URL State Noted Plaxo. Linkedin. Gmail. 6 tools for reputation mgmt Google alerts Rank checker Technorati Compete.com Twitter grader Search. Twitter. Com Linkedin actions 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 Watch posture Eye contact Hovering Smiling Website looks matter. Make it look well dome. Always have a picture. Twitter rules 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 Create incentive 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 Create Publish Secure exclusive rights Have it private labeled for you D 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. Tips:
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. D 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
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