Tuesday, October 4, 2016

Persistence

I apologize for so few articles recently--I have been training, studying and spending far too much time on my Facebook Stotan Runners page. It is my hope that I will leave Facebook shortly and the only other posts I'll do there will be ones I link from here. I have some new thoughts and ideas I hope to put them into words.
 In this day and age we are inundated with information from so many different sources. Movies, books, newspapers, magazines, television and radio supply viewers and readers with a staggering amount of things to watch and read. Always popular with the public are the success stories written about, or by, someone who has overcome obstacles to finally reach their goal(s). It's also common to read quotes and sayings by these individuals, you may see them on posters, bumper stickers, online or in magazines. Most of us read them and say something like, "that's really good," and continue on. I'd like to offer a few suggestions for the next time you come across a really good, insightful quote. First off, recognize that the person quoted is not just saying this to titillate you, the intention is for the reader to learn from it, and in many cases, act on it. Secondly, the person giving the quote is operating from his personal experience, what and how he did something led to his learning from or accomplishing something. What follows are some quotes by notable people on persistence. Regular readers to this blog have read that persistence is the key to running and athletic success. Persistence has to do with sticking with it when MOST others have "bagged" their goals and moved on to something else. My advice to myself and others on what you are about to read is: Read, Learn From and Act On It.
 Here goes: "Nothing in the world can take the place of persistence,talent will not; nothing is more common than unsuccessful men with talent. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race." This quote, believe it or not, is by President Calvin Coolidge. "Energy and persistence conquer all things." Quote by Benjamin Franklin." We are made to persist. That's how we find out who we are," Quote by Tobias Wolff. As I used to tell the High School athletes I coached, "you can't make an average sprinter great by just training, but, you can make an average distance runner a very good one if the athlete is willing to stick with it and do the work. The above quotes are by people, who through their experiences, know what they are talking about. For those of us who are sitting on the fence in regards to going for it, isn't it time "we found out who we are?"

Wednesday, August 17, 2016

Declining Times



I was speaking with a friend not too long ago who made a comment that times at the road races in his area (Buffalo,N.Y.) were slower then they were 25+ years ago. He went on to say that there was a lack of depth in quality performances from the 5k and up.He bemoaned the fact that guys running 17 minutes and change in the 5k were finishing in the top 10, something he said hardly ever happened back "in my day." A little search of the archived race records confirmed what he had said was true. For instance, one of the big road races of the year in my area was the Depew/Lancaster Boys Club 10k. I went back as far as I could,which was unfortunately only till 1986, and found that 81 runners finished under 40 minutes. In 2005 only 31 runners broke 40 minutes. Further seaches confirmed what my friend had said,times have gotten slower over the years. As many of you probably know, this trend exists over much of the country.So what's happened? What's changed?
If you look back to the days of the running boom in the early 70's you will find your answer. The main avenue for getting news and information on running,racing and training was through the running mags, particularly Runners World. If you are fortunate to have copies of RW from the 70's till '83, you will immediately notice a difference between then and now.I should start by saying I am in no way bashing RW for how they are.One of the hardest things to do these days is to keep a magazine financially viable. You will not stay in business very long if you produce a mag that only appeals to a group of runners which comprise a minority of the running population,ask James O'Brian, former head of the excellent,but now defunct, American Runner about that. Returning to the RW's of the 70's, one of the first things you will notice is back then their writers and contributors included people like Joe Henderson,Dr.George Sheehan,Arthur Lydiard,Derek Clayton,Bill Squires, and Amby Burfoot, just to name a few. There was a theme and preoccupation that was evident throughout each issue,and that was,how to go about achieving your best racing performance. There were also interviews with American runners who were successful nationally and internationally. They also contained lots of race results and accounts of the races. Again,the focus was on improving your running and racing. I should add that Running Times was a nice alternative to RW because it had tons of race results and recaps of races along with schedules of upcoming ones from around the country. Their age group race highlights and rankings was a great feature.Somewhere in the mid-eighties things began to change with RW. Writers and contributors were replaced and the theme went from racing performance to the "running experience". Jeff Galloway gained a large readership and following by teaching moderation in miles and effort as well as showing the way from basically zero miles to a marathon in 6 months,or was it 9 months? Jeff was quite vocal in his opinion that too many miles were bad for runners,a point that I was very happy to call him out on when he spoke at a pre-marathon clinic in Buffalo years back. Interviews and stories in RW changed from being about successful runners to ones who had overcome personal issues and tragedies through running. Arthur Lydiard and Derek Clayton's columns were replaced with people like Owen Anderson and those of a similar mindset. Food and diet,stretching,cross-training,exotic locales for racing,and my favorite, attaining 6pk abs, are the subjects that have become the norm in RW today. What exactly does 6pk abs have to do with running anyway? But I digress.
You get the picture,what was once THE vehicle for reaching the runner changed its perception of what the running experience should be and most of the public has followed along. The consequence of this being slower times overall. I suppose this is why we should be thankful that we have the internet to fill the need for those of us who want more. I still miss the days when RW was the source to go to for runners and racers.

Wednesday, July 20, 2016

A Quiet Strength

The following text says it all--no pretenses, no BS--


"It's a quiet strength, not one borne from slogans printed on t-shirts or bodies. It's a strength acquired from a conditioning and lifestyle that has no need of vain proclamations. It's a strength earned by challenging yourself daily within the simplicity and sometimes harshness of nature while striving to obtain victory over oneself in the process. Ultimately, it's a quiet inner strength gained from a life you've chosen, understanding that there are no sacrifices in this process, it is a labour of love devoid of pretense."


Saturday, July 16, 2016

Thursday, July 7, 2016

The Absolute Necessity of Consuming Enough Protein

The vital importance of protein cannot be overstated. In this age of 3rd world eating practices, protein's necessity, especially for athletes, has often been disparaged and understated. Consider the following excerpts from an article by Dr. Axe. I would like to add this comment, as the body can tolerate long-term abuses(drinking, smoking, etc.) as well as nutritional deficiencies, you can be assured that somewhere down the line, be it months or years, you will pay the price for these abuses and deficiencies.
Eating too little protein can result in these symptoms:
•A sluggish metabolism
•Trouble losing weight
•Trouble building muscle mass
•Low energy levels and fatigue
•Poor concentration and trouble learning
•Moodiness and mood swings
•Muscle, bone and joint pain
•Blood sugar changes that can lead to diabetes
•Slow wound healing
•Low immunity
8 Health Benefits of Eating Foods with Protein
1. Help Improve Muscle Mass
2. Help Manage Your Weight By Filling You Up. High-protein foods cause increased satiety to a greater extent than carbohydrates or fats, so they can prevent overeating and snacking. It’s usually much easier to overeat carbohydrates, especially if they’re refined or sweetened, than it is to overeat healthy protein foods.
3. Stabilize Blood Sugar Levels
4. Help Improve Your Mood Certain amino acids from protein foods are needed to balance hormones naturally, control your mood and act as a natural remedy for anxiety. Proteins help neurotransmitters function and synthesize hormones like dopamine and serotonin that calm us and keep our outlook positive
5. Promote Healthy Brain Function and Learning
6. Help Maintain Strong Bones
7. Promote Heart Health
8. Slow Aging and Promote Longevity
One of the key roles of protein foods is helping the body to synthesize glutathione, often called the “master antioxidant.” Glutathione is stored within our own cells and helps us to detox and reduce carcinogens that age us. Animal and human studies both show that adequate protein intake is crucial for the maintenance of glutathione and helps the body stay in a state of balanced “homeostasis.” Glutathione deficiency contributes to oxidative stress, which plays a key role in age-related diseases.
For those who are vegetarians and related--
People following a low calorie, vegan or vegetarian diet are especially at a higher risk for missing out on important amino acids, since animal foods are considered “complete proteins” (meaning they contain all essential amino acids) but many plant foods are not. It’s possible to combine different plant foods in order to create a combination that has all essential amino acids – such as eating rice with beans or vegetables with whole grains, for example – but some health experts believe this is not as optimal as eating foods that are complete protein sources.
It’s best to eat small amounts of protein throughout the day instead of a very large serving only once or twice. This gives your body the right amount of protein it needs at any given time, since only so much can be utilized at once (the rest will be stored as fat or eliminated). Because your body cannot store protein, eating it throughout the day is the surest way to balance your blood sugar level, ward off hunger and support your metabolism. This is especially important around the time of exercise when protein-rich pre-workout snacks can go a long way.
Top 11 Protein Foods to Include in Your Diet
1. Grass-fed beef (4) — 3 ounces: 19 grams (46% DV)
2. Bone broth protein — ¼ cup/about 1 serving: 20 grams
3. Lentils (6) — 1 cup: 18 grams (36% DV)
4. Wild fish (salmon, mackerel, tuna, etc.) (7) —3 ounces salmon: 17 grams (40% DV)
5. Organic chicken (8) — 1 chicken breast: 16 grams (38% DV)
6. Black beans (or other beans) (9) — 1 cup: 15 grams
7. Natto (10) — ½ cup: 15 grams
8. Raw milk (11) — 1 cup: 8 grams (16% DV)
9. Kefir or yogurt (12) — 6 ounces: 6–9 grams (16%DV)
10. Free-range eggs (13) — 1 large: 7 grams(14% DV)
11. Raw cheese (14) — 1 ounce goat cheese: 7 grams (14% DV)
So how much protein is needed?--Dr. Axe gives the following--
I recommend you take your body weight and multiply that number by .5 The result is the amount in grams of protein you should ideally aim to eat each day. For example, a woman who weighs 150 pounds would aim to eat 75 grams of protein daily and a man who weighs 180 pounds would shoot for 90 grams.
Overall, I recommend that you make about 30 percent of your plate a high-quality source of protein at every meal. This ensures you eat enough throughout the day to meet your needs and prevents you from overeating carbs and junk foods.
I have read from other credible sources that a gram of protein per bodyweight is what is needed for the serious athlete.
Either way,look at what you are eating today, are you getting enough protein?

Thursday, June 16, 2016

Self-Mastery--Essential Practices by Maher Sagrillo

Self-Mastery--Essential Practices by Maher Sagrillo:


In the modern age, with its endless and intoxicating distractions bombarding us and pulling our consciousness in many directions, it is vital for us to develop and follow a personal discipline that keeps us focused on the real purposes and meanings in our lives, so that we can slowly attain the fruits of our practices.
When we live for instant gratification, or live to chase “happiness” — as many have come to conceive of it — we ultimately end up disappointed. Hence the old adage that, “one who chases happiness is sure to avoid it”.
This is the strange irony: The human spirit does not gain authentic and lasting happiness from satisfying base desires and from being briefly satisfied with some outer stimuli because it forms nothing lasting or solid.
Instead, people become truly and authentically happy when they place such things as discipline, values, purpose and meaning above immediate gratification. Then we can attain true fruits of the spirit — which in turn makes us truly, authentically happy — without ever striving for it as an end goal in itself. Eventually, through practice, one comes to realize that their spirit is already everything they truly need, and so much more. The whole inner world is rich with all the soil and seeds needed for any growth, and this growth is true and sincere, because it is unique and comes from within.
Sacrifice, discipline, and attainment makes us joyful because, and when, they enable us to create something true and meaningful. We are willing to put aside the distractions and take on the real work and challenges that push us beyond our ourselves and our cravings.
Below are practices for cultivating oneself and attaining lasting, meaningful happiness:
Contemplation: Think before speaking or acting on anything. If you don’t have a good reason, don’t do it or say it. Speaking little is ideal. Think for yourself and don’t use other people’s reasoning unless you really understand it and can’t think of anything better after exhausting your own ideas. Beware of biases, cognitive dissonance, logical fallacies, and wishful thinking.
Emotion: Find the roots of worry, anxiety, fear, etc., to solve them rationally, emotionally, and spiritually. Never let emotions lead, but also do not deny or suppress them; try to understand, resolve, and grow from them.
Stillness: If you cannot rationally decide on what to do, don’t do anything. Return to the Tao and act from there. If you get emotional, you lose Tao. Go elsewhere and wait until you return to calm, think over your emotions, and consider your next actions.
Will: Once you’ve thought something through, put all of your power behind it. Do not allow doubt. You cannot travel effectively nor enjoyably while constantly questioning and doubting the craftsmanship of your map.
Discipline: It takes about three weeks without interruption to form or discard a habit. Aim to feed good habits, and be very wary of feeding poor habits. Remember that your spirit and responsibilities are more important than your happiness.
Simplicity: Keep all matters as clear and simple as possible. Use reasoning to sublimate things, reducing them to only what is really important and matters. Let go of burdensome emotions, desires, memories, and thoughts.
Health: Thinking clearly, deciding specifically, avoid your own and other peoples’ toxic behaviors. Distance yourself from toxic substances, foods, habits, people, ideas, and avoid producing further toxicity in the world. Feed the body nutritious foods, meditate to calm/focus the spirit, and contemplate to strengthen/order the mind. Exercise regularly, even if it’s brief, and expend your energy fully.
Compassion: Even if someone has a poor behavior towards you, be compassionate, noble, polite, but distant from their toxicity. Have genuine empathy and understanding for others, even in the face of hate.
Truth: To thine own self be true. Always be honest and sincere in your actions, thoughts, estimations, and judgements. Weigh truth rationally and to its logical limits in any given context. Accept that many truths are not enjoyable or pleasant, and that things often have far more than one “truth” to them.

Wednesday, June 15, 2016

Physical Strength As the Basis of Enlightenment

Something a little different----thought provoking-----much like what Cerutty taught---written by Angel Millar, it's called-----Physical Strength As the Basis of Enlightenment------






physical-strength-spirituality“First of all our young men must be strong. Religion will come afterwards,” said Swami Vivekananda. “Be strong, my young friends; that is my advice to you. You will be nearer to Heaven through football than through the study of the [Hindu religious text of the Bhagavad] Gita… You will understand the Gita better with your biceps, your muscles, a little stronger.”
We in the West have inherited the Christian image — and I would say, largely a false image — of the spiritual or enlightened man: self-sacrificing, passive, slender, and in a sense anti-physical.
Where Christianity has declined or disappeared, this image and the assumptions of the religion — equality, a focus on — or a belief in — the poor and the outcast, and strong suspicion of the physical body, especially physical strength — have become the major motifs of politics.
But the traits we associate with spirituality and intelligence are not necessarily accepted by either non-Western or pre-modern cultures. 
If we look to the East, we find that the Buddha — a prince in his earlier life — was said to be skilled in martial arts; Krishna revealed his teachings on the battlefield, urging his disciple to fight. Then, of course, there are the Shaolin warrior monks, who developed Kung-Fu. So, too, in pre-Christian Europe, the gods prepare for a final cataclysmic batter: Ragnarok.
“God is not to be reached by the weak,” says Swami Vivekananda. “Never be weak. You have infinite strength within you. How else will you conquer anything? How else will you come to God?”
If we have infinite strength, physical and mental, isn’t it a blasphemy to cultivate weakness within ourselves? Certainly, it is. Yet, today, across the West, we see not only a loathing of the strong, muscular physical body in regard to men (and feminine beauty in regard to women), but we see college students calling for the banning of ideas with which they disapprove (but have never engaged), the banning of speakers with which they disagree, and even for the establishment of “safe spaces” on campus.
This is both an anti-intellectual and anti-body environment. Although the figure of the false Jesus-like male invariably turns up here, against both physical and mental strength, it is essentially an anti-spiritual movement.
It is a movement, or, really, a mob, designed to keep people locked into certain beliefs, but not to understand them. Learning, understanding, awakening, self-development, and character or cultivating inner strength all require the individual to consider ideas different to, and even contrary to, his beliefs. He may or may not change his views. But he should at least understand his own better by doing so.
True spirituality, as would be understood by Swami Vivekananda, ancient tribes, martial arts lineages, Buddhism in the East (especially Vajrayana Buddhism), Hinduism in India (especially Tantra), and even Freemasonry (with its symbolism of death — the dagger, and so on), requires not safe spaces but dangerous spaces — that is to say, spaces of cultivation through a kind of positive-opposition to the disciple, student, or initiate. Such spaces are not reckless, but designed to push the individual beyond what he believes his limits are (but in fact are not).
Cultivating physical and mental strength means cultivating inner and outer peace. It is not only an act of self-reliance, it is a real self-sacrifice — sacrificing one’s pettiness through focus, the pain of physical exercise and inner-growth — to one’s society that should benefit from having more men and women who are noble in mind, body, and spirit.
Today, we have come to mistake the shallow appearance of niceness for the substance of inner peace, attained through strength. This is an enormous trap.
“Nice guys” are usually not that nice. A man whose body is weak, and who is easily intimidated must avoid violence. Such a man is not peaceful. He is merely forced to be subservient. “Peacefulness” and “enlightenment” and “spirituality” become a pose — excuses not to engage in confrontations. It is not merely a case of avoiding physical violence, but even in expressing his feelings to his girlfriend, for example, if it could lead to a heated discussion. Because he does not do what he believes is good for him, and because he expects others to act as weakly toward him when he wants something from them, inside of the “nice guy” boils resentment that he does not get his way.
We see this frustration played out in other ways, imposing itself on society.
In the past, weak-bodied priests talked viciously about God’s “love,” and warned of hell fire for anyone who disagreed, while religious schools often meted out harsh punishments to boys and girls, traumatizing them for life.
Today, we see a new expression of the same old fear: Large groups of “peaceful protesters” screaming, shouting, threatening, committing acts of vandalism, and even sometimes physically attacking a lone individual who has had the nerve to say something with which they disagree. All of this happens for some alleged ideal — usually some secular variation of Christianity’s universal harmony among mankind — which melts away the moment it becomes an inconvenience. Alone, each member of the mob is utterly without strength.
As Swami Vivekananda said, “strength is life, weakness is death.” Choose life. Cultivate physical strength. Make it a foundation for authentic inner peace, for cultivating higher qualities, confidence and focus, and make it a shield against the winds of modernity that blow this way then that, ever changing, always howling, always empty.