We're Back!

What an amazing trek.  What a joyous celebration of life, fitness and the art of "doing."  
For the duration of the trek we experienced perfect weather.  Never missed a vista due to clouds or haze.  Five snowy nights at altitude.  Twenty-five glorious mornings of waking to the beauty of the Bhutanese Himalayas.  Cliff took the photo in this blog entry (along with some 2,300 others).  There are so many winners in his portfolio that it's difficult to select "just a few" to share with friends and family -- and even his most impressive shots cannot do justice to the landscape and experience of the Snowman Trek. 

Is the Snowman the "world's most difficult trek"?  Having so many yet to be tried, I'll decline to address that exact question. On a personal note I will observe that it is the most challenging in our experience (terrain + altitude + daily distances + duration).  Eleven of the twelve in our group completed the trek.  We understand that fewer than one hundred trekkers will attempt the Snowman this year.  Our training and preparation absolutely paid off -- we never experienced a sore muscle, although we were quite spent at the end of most every day.  


The experience -- 24 days, 216 miles, 11 passes (6 over 16,000 feet) all in a single pair of hiking trousers (no joke!).  No connectivity, media, motorized vehicles (yak and horse poop replaced fossil fuel emissions), electricity or plumbing.  Would we do it again? No, too much world to see.  Would we do it (if we hadn't yet) knowing what we know now?  Absolutely!  We can say with great certainty that blossom rain does fall in the mountains of Bhutan -- and so does Blossom snow!  

Staying present was a practice of great patience and grounding.  There were times when noticing the shadows of alpine fern on the path was fulfilling -- and there were times for mantras, music (had my iPod nano) and even counting to even the breath and engage (or calm) the brain at 16,000 feet.  And I was thankful at every turn for the desire, ability and resolve to eat, sleep, walk (as we came to know it).

Am I already charting a path to my next adventure/challenge?  You bet!  There's ample evidence that people who set goals live longer -- and I have a whole lot more living to do.  How about you?  What's next on your "Do" list?

Check back in soon as I am resuming the "Art of Doing Stuff" blog this month.  I'll be talking about how to turn New Year's Resolutions from dreams into visions -- with goals and a pathway to attainment.

Namaste.

Let Go

Previously in this blog I've referred to my learning from the writings of Dan Millman, a former world champion gymnast and author of a number of mind-body books, the most famous of which may be "Way of the Peaceful Warrior." One of the ideas put forth in Dan's book, "Body Mind Mastery" resonated with me from my first reading. In fact, I felt so strongly about it that I had my husband write the words on the inside of my forearm with a Sharpie marker the morning I started my iron distance triathlon in Sonoma California two years ago. It was simple, yet so powerful for me, the words were "Let go!" If you look closely you can see the words on the inside of my right forearm in the photo.

While this may seem somehow different from the "letting go" of attachments often discussed in the Buddhist philosophy -- really it has a strong correlation. In this case, Millman is talking about letting go of trying (Nike repackaged the idea as "Just Do It"). Millman points out that often the harder we try -- and live in the mindset of try, the more tense we become. The more difficult things become for us. It is when we let go, follow the energy, relax into the play of life that we succeed and succeed joyfully. Trying creates its own resistance. Millman explains that "(T)he word 'try' itself implies weakness in the face of challenge." Try says we might not do. Trying can create internal forces in opposition to our goals. It is when we "let" it happen (with intent, of course) that we do. Millman calls this "understanding of the spirit of nonresistance" the "first step on the path of body mind mastery."

Isn't life really a celebration of doing? For now, I'm off to a big party called the Snowman Trek. I'll check in again in about a month. Be well, and remember to smile, it does a body good.

Snowman Training Note: I finished the Soles plan this weekend. Took a long walk on Sunday and enjoyed one last GaGa-infused versa climber workout achieving 3,100 vertical feet in 30 minutes on Monday.

Thought for the Day: “Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” ~Mark Twain

Joyful

It's a grey and gloomy day outside my office window and I can't stop smiling!

It started yesterday when I noticed my countdown function on my watch read nine. That's nine days until first foot on the trek. Even now typing nine -- and knowing I'm already down to eight -- my sense of joy rises like a helium-filled balloon, lifting my spirit and curling the corners of my mouth up involuntarily. I've reached the point of letting go and appreciation. My sense of exultation is palpable.

I am traveling to Bhutan. I am making the Snowman Trek.

Years ago I overheard my husband explain to someone the way that he had determined to approach a new environment -- a new learning opportunity. Cliff said that he had decided to walk with his arms wide open (figuratively, of course) so that he could collect all that was there to learn. That's always been a strong mental image for me. Beyond the function of collection I also see the gesture of open arms as an attitude of approachability, interest and genuine curiosity. There's a simultaneous sense of vulnerability and of capability. I am taking that first trek step . . . in just eight days, with arms open -- and smiling.

I also find a sense of pleasure and release in knowing that the preparation is ending and the trek journey is about to begin. All that I need, I have. Everything else will come as I let go and remain present.

Snowman training notes: Yesterday was a first when I completed 6425 vertical feel on the summit trainer (1:15) and discovered blisters on both thumbs from my handle grip. That was the final lactate threshold day on the training calendar. Hour long run today and a hike tomorrow round out the Soles calendar. I am anxious to put these strong and ready legs to work.

Thought for the day: “Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.” ~Thich Nhat Hanh

And Always Pack a Little Magic

The essentials are organized. Ready to be put into my kit bag and weighed.

All tickets, reservations, plans and schedules are set and recorded.

All pieces paid, all visas made.

And just as I notice before any major undertaking, I'm now selecting those magic tokens of goodwill and positive energy that will make the trip. They'll add negligible weight, yet so much volume in terms of filling my heart and spirit.

Over the years my magic has come from different sources. A stuffed dog named M&M (to Bosnia). Favorite bandana (in Nepal). Once a lighting-bolt shaved into my cropped hair -- and dyed blue (for Kilimanjaro). Almost always a leather thong with a collection of trinkets (each with special meaning to me). For this trip I'm adding a found item from a training hike to remind me of the strength I've developed, the investment of time to prepare and the value of presence and awareness (otherwise, I never would have seen it).

These things connect me and propel me. They symbolize the final countdown. When I get to the magic -- all else is in readiness.

Snowman Training: Another training hike yesterday (6.5 miles, no more extra hills now). Back the the gym today for a 30 minute versa climber warm-up (2750 vertical feet), then my regular strength training routine. Today I finished my two-minute plank without even realizing time was up. As Cliff observed yesterday, that which used to be tough is now quite easy.

Thought for the Day: “ And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it. ” ~Roald Dahl

Seeing is Being

Time is drawing near -- time to get on a plane, time to leave behind cell phones and newspapers, time to count on only one mode of transportation (our feet).

Now is the time I work on visualization. While I'd like to visualize a perfect day weather-wise; ideal trekking companions; breathtaking vistas unobscured by clouds; pristine trails without washouts or scree walls, I visualize that which I can bring to be. It is a rehearsal of sorts for my performance. Brain-training, if you will. Yesterday I incorporated visualization into our training hike (the next to the last training hike, in fact).

I see myself happy. I see myself appreciating the earth, the sky, the culture and the experience of Bhutan. I take in healthy muscle-sustaining breaths, regardless of altitude. I do not get into a game of comparison or competition with my fellow trekkers. I see myself thankful for their company. I see myself as a non-judgemental companion. I see myself appreciating that I am able to make this journey, and so for that maintaining a presence and awareness as not to miss a single moment. I see rhododendron, horses, herders and huts along the way. I see myself walking slowly, thoughtfully in deep appreciation (and of course clockwise) around a white-washed chorten. I see my prayer beads in my chapped hands. I run them through my fingers and feel the worn edges of the hand-carved chunks of agate. I do not become frustrated by delays or surprises -- rather I am deeply joyful to be in a country without traffic lights to meter and regulate the flow of life.

When it rains, I am accept the drops with grace. When it is cold, I smile and am glad for the opportunity to be here, in Bhutan, experiencing every bit of the trek. When the wind blows, I see my blessings take flight and travel to those who most need to share in blessings this moment.

I see myself at the first pass, attaching prayer flags with Cliff's help. I see myself rejoicing an on-trek birthday and being thrilled that at 52 this is how I celebrate. I see myself entering Laya and later the Lunana Valley admiring Table Mountain, the wind whipping at my face. I feel so ALIVE. I see myself completing the trek -- healthy, strong and grateful.

I am smiling in my vision -- and I can feel the smile right down in my belly, where smiles blossom.

I see myself happy.

Snowman Training Notes: Now I am blogging so infrequently as to lose count of where I am in workouts. The weekend included a 1:15 interval training session, which I spent running sprints. Yesterday was a two-hour training hike with only one doubled hill. A headache was my body's feedback today, to take it easy, so I did.

Thought for the day: "Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside, awakens." ~Carl Jung

Ch-ch-ch-changes . . .

The other night as I was relaxing on the love set in our media room, I looked across my legs and thought, “Now when did that happen?” My legs have, over the practice and training experience of the past four months, changed somewhat dramatically in appearance. My muscles have become very defined, particularly in the quads and calves in response to many hours of training for hills. This rather coincidental noticing caused me to reflect upon the changes that occur in the process of doing to achieve a goal – and on our awareness of them.

Those changes are a big part of what makes every day of a doer’s journey so valuable – and so worth appreciating.

I didn’t set out to re-sculpt my legs; rather it was a natural consequence of training my muscles to perform the specific task of trekking the Snowman. Change (big or small) happens in all of us in moving toward a goal. I wonder how much of that change we simply fail to notice because it’s not physical, nor sudden, nor even intended.

Think over your journey – what is changing for you that propels you toward success not only in achieving your goal but also in living your best life?

They are there (those changes) – to be discovered, even if by accident – and to be appreciated with full intention. And you will find, no doubt, that they fit perfectly into your doer’s toolkit – hmmm . . . as though they are meant to be there. They are accessible to you now, as you gain awareness of their presence.

My best advice: Stretch out and take an assessment of what’s changing for you.

Snowman Training Notes: Since Tuesday (making up lost days). Concentrated on stretching on Tuesday to work out a few kinks in my back and hips. Made me think I really could benefit from yoga (something to plan for when I get back). Wednesday – 1:15 on the summit trainer (around the world mode). Thursday – back to weights: 30 minutes on the versa-climber (2750 vertical feet) plus my trekking strength training program.

Thought for the day: "Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves - slowly, evenly, without rushing toward the future." ~Thich Nhat Hanh

Practice Makes Practiced

I don’t know that I’ve ever really subscribed to the notion that practice makes perfect. What is perfect anyway? Can humans really achieve perfection? I believe that perfect may occur in nature – and I’ll set that aside as a wholly different topic than the “perfect” that presumably can result from practice.

Perfect aside, I am quite convinced that practice makes practiced – and there is much value in being practiced in the skills with which we choose to fill our doer’s toolbox.

Yesterday Cliff and I logged our 268th hill-training mile for Bhutan. These are miles spent solely in practice for our trekking muscles and minds. Although the miles suggest many hours of effort, they don’t include any time spent in the gym working cardio or strength. They don’t consider a moment devoted to research or planning for the trek. This is time devoted to practice for the business of walking hills; the activity that soon -- and for nearly a month -- will define our days.

When I think about trekking and how it came to be a passion for me, I know it didn’t start with my first hike – a clumsy misadventure on the Appalachian Trail nearly three decades past. Rather it was the rhythm of the practice of subsequent hikes that wooed me. The more I hiked, the more effortlessly I could hike. I don’t know that I am a trekking expert, nor do I believe that I have perfected the art of trekking. I do know that the more I practice, the easier it becomes – and the more I can push the envelopes of time, distance and difficulty -- partly because my muscles are mastering the action and partly because my mind is mastering the misery ☺.

When we are practiced we gain certain knowledge and ease that result from experience and repetition. From practice springs familiarity that calms anxious nerves and quiets fear – liberating us to grow and expand in our craft.

Practice can be a sort of rehearsal of the physical and intellectual aspects of any doing (Soon I'll talk about visualization -- the full dress rehearsal). Present and purposeful awareness in practice can open our minds and bodies to actions we may choose to strengthen, sharpen and refine -- and to detractions we may elect to modify, repair or omit -- as we move forward.

So practice. Practice with intention – the intention of noticing, of learning, of feeling and intuiting.

You'll soon be ready to hit the trail to "Do."

Snowman Training Notes: Time flies . . . my last blog was nearly a week ago. This was a busy week at work, in training and with trip preparation. This was the last “peak week,” which meant long days of aerobics and strength training. I logged my longest days on the summit trainer (1:15 hours) and versa-climber (1:05, 6,200 vertical feet). I ran hills around our neighborhood (7.5 miles). I did my sprint/ lactate threshold training on the Octane trainer and treadmill. And yesterday we hiked our hill six consecutive times – PRACTICING.

Thought for the day: Many people are familiar with the “10,000-hour Rule,” normally attributed to Swedish psychologist, Anders Ericsson, for his research that involved observing groups of students (ranked by excellence) at the Berlin Academy of Music in the 1990s. Ericsson found that musical achievement correlated with hours of practice: elite musicians had put in about 10,000 hours of practice; good musicians 8,000 hours; and average musicians about 4,000 hours. There was no genetic advantage or predisposition at play. Practice improved performance. His rule, when applied to other disciplines, proved true.

Packing

A small stack of clothing and gear now occupies space in a corner of the office I share with my trekking partner and all-around best pal, Cliff. While I work at my desk, I catch myself continually glancing over at the stack with feelings of wonder -- or is it disbelief? My emotions are stirred not by the fact that we're really doing this thing -- the Snowman Trek -- but by the realization that our longest trek to date restricts us to the lightest load ever. You see, Druk Airlines (Bhutan's only air carrier) limits our baggage to just 44 pounds per person. Once a cold-weather sleeping bag, Thermarest mattress and walking sticks hit the scales . . . well let's just say we'll be wearing the same clothes for just about every picture we take for 35 days.

I find the challenge isn't so much deciding what to take as it is deciding what to leave behind. Like most western trekkers, we have gear for many different climates and for varied terrain. Much more than we need for any one trek (and perhaps for several treks executed consecutively). Knowing we have yak and horse support, it's hard to decide what not to take . . . until we give it the Nepal test.

In Nepal I carried a pack that weighed more than one-third of my body weight for a two-week high-altitude trek -- no sherpas, no pack animals . . . just us, an idea, a map, a GPS and a very heavy pack. I can recall few post-trek events more punishing than the experience of opening that pack to find clean clothes and uncooked trail food. My intention in packing received a sharpening following the Gosaikund trek that remains to this day.

All doers pack for the journey -- no matter what it may be. Some baggage is physical, some is emotional, some is spiritual -- it all has mass and weight.

So, how are you intentional in choosing what you are loading into your pack?

What choices have you made about things to leave behind? Know that learning and innovation come with leaving some of those "just in case I need it" items you've collected over time. What housekeeping is there to do before you move on? That trash in the bottom of your pack, which hasn't been shaken out in years, may feel like a medicine ball at mile 25, 68 or 105. And very importantly, whose gear are you carrying? Carrying for someone else can manifest anger and resentment en route -- especially when the going gets rough. Own your trip. Acknowledge both your blessings and your burdens.

I chose this trip -- fell in love with the idea after reading an article about it in National Geographic Adventure magazine. And I am choosing consciously to dress in layers and leave behind my heavy jacket. I am intentional in my decision to wear a pair and carry a spare (just one) when it comes to trousers. Not a single item is wash and wear without being wear, wear, wear (at least three times) then wash.

Yes, it is a rather small stack in the corner of my office. I am content that it is just what I need. I've considered each piece. I feel I have chosen those things that best will support, nourish and sustain me across the miles. And despite the care and attention I've given to packing, I stay open to what the journey has to teach me about needs and wants along the way. I'll use that information the next time I pack.

Snowman Training Notes: Long hike yesterday -- only one long hike left before we enter taper phase!! 14 miles and the weather was divine. Aerobic day today and I had to cut it short by half hour to meet a work deadline. Octane Trainer 45 minutes, 6.8 miles on interval mode.

Thought for the day: "Simplicity is making the journey of this life with just baggage enough." ~Charles Dudley Warner

All Doers Are Dreamers . . .

. . . but not all dreamers are doers. Doers start with a dream, an idea, a germ of what we want to achieve, of the change we want to affect, of the contribution we want to make. Then we set out to making our dreams reality.

John C. Maxwell wrote a great little book, which was published in 2009, titled Put Your Dream to the Test: 10 Questions That Will Help You to See It and Seize It. I consider this book a primer of sorts for new doers. It walks readers through ten questions (hence the sub-title) that test the "achievability" of a dream. Of course, the hidden secret -- and inspirational part of the book -- is that our dreams are achievable. It is important to note that Maxwell addresses and dismisses a number of things people may call dreams in the introduction of his book -- so there is no need for a qualifier like "most" dreams are achievable when daydreams, pie-in-the-sky dreams and idealistic dreams (among others) aren't part of the dream picture.

I highly recommend the book to all fledgling doers, who by definition are dreamers too. Dreamers because you've chosen that thing to do that is bigger than you, outside of your comfort zone and not do-able today -- but through commitment, practice and perseverance will be.

Do I always ask myself the Maxwell questions? Not so clearly as they are written, and yes, I get around to all of them in the process of deciding to pursue -- and then in the pursuit of my dream. Here are the questions as you will find them in the book:

1. Is my dream really my dream?
2. Do I clearly see my dream?
3. Am I depending on factors within my control to achieve my dream?
4. Does my dream compel me to follow it?
5. Do I have a strategy to follow my dream?
6. Have I included the people I need to realize my dream?
7. Am I willing to pay the price for my dream?
8. Am I moving closer to my dream?
9. Does working toward my dream bring satisfaction?
10. Does my dream benefit others?

Listing the ten made me deliberately put the Snowman Trek through the 10-question test. Yes, I already had answered the questions. How does your dream stand the test?

Snowman Training Notes: Lots of days past since my last posting. So we are in peak phase of training (fine tuning and pushing). Our final long training hikes will happen here -- although we'll continue with lighter hikes in taper phase. Aerobic training and sprint lactate is emphasized --as is strength. Last Thursday I got in my longest versa-clmber workout to date: 1:05, 6050 vertical feet (I had to clean up a real puddle around the machine at the end). Friday was our rest day -- took a long, leisurely walk around Longwood Gardens outside of Philly. Back to kettle bells for stregth training for me on Saturday, which made Sunday's hike (1:45, 7 miles) a real progression day (kettle bells is a real quad killer). Off to the gym today for an interval run using the treadmill.

Thought for the day: “If one advances confidently in the direction of one's dreams, and endeavors to live the life which one has imagined, one will meet with a success unexpected in common hours.” ~Henry David Thoreau

Fearless Failure

Oh my gosh, what a ridiculous title for a blog oriented to "doing stuff." I mean, who wants to think about, talk about or even consider failure on the way to success? Well, just about anyone who has ever done anything -- and you're included here -- has failed along the way. Failure is a natural part of learning and appreciating that fact is a way of using failure fearlessly and powerfully.

From the time we are kids most of us are taught to fear failure -- especially in public. The looming stigma is punishing even before any act of failure occurs. Over time, it can keep us from taking risks, speaking up or reaching out. And for every time we count ourselves out before we get started, we have surrendered an opportunity to learn, to be, to do.

Failure also tends to be directional. Think about the simple act of riding a bike. When we see something in our path that we determine we want to avoid (say a piece of glass that could puncture a tire) looking toward it almost guarantees that we'll steer toward it. Looking toward the alternate (glass-free) path allows our focus to be there -- and so our steering (and therefore our body) follows. Focusing on failure may just deliver it. Acknowledging that failure happens along the way and that it carries along with it learning allows us to accept it when it comes along and act in the moment to adapt to the change it presents.

Finally, think of times when you've been fearful of doing something because you were afraid of failing. I bet you can recall feeling tense, rigid, forward focused and inward oriented. That's exhausting!

While fear of failure can limit action (and therefore learning) and negatively direct or drain the energy we need to succeed, the experience of failure (without fear, embarrassment or shame) yields learning and the energy that comes from getting that next "piece of the puzzle."

There are almost too many stories to count of famous people who have experienced multiple failures on the way to success. One of my favorites is of Thomas Alva Edison. Edison, of course, is the inventor of the electric light bulb. I grew up on this story because Edison's winter home is in my hometown of Fort Myers, Florida. And what with the Edison Pageant of Lights, the Edison Mall and the Edison Home, it was hard to avoid the history and the trivia of the man.
As the story goes, when Edison was a schoolboy, he was told by his teachers that he was "too stupid to learn anything." A bit of a daydreamer (visionary) he also was fired from jobs in his youth for a lack of productivity. And after more than one thousand failed attempts at the light bulb, Edison developed the successful design. I love that story. I imagine Edison gleefully looking for the puzzle piece in failure that would give him the next clue he needed toward inventing the light bulb.

The simple truth is that no one is immune from failure. I am happy to know I'm in good company. While I haven't always, today I choose to appreciate the learning of failure by taking the time to consider what that learning is, rather than to suffer in ego-centric humiliation.

Snowman Training: Two days to record. Yesterday was 45 minutes on the Summit Trainer at the gym set on the "Round the World" program that delivers varying elevations for training. Then 30 minutes of strength training. Today I chose to mix things up a bit with 40 minutes of step training with weights (hadn't done that in awhile). As my massage therapist said today, sometimes it's good to confuse our muscles :-)

Thought for the day: I can accept failure, everyone fails at something. But I can't accept not trying. ~Michael Jordan

Reorientation

So, you have the perfect goal-oriented plan. Your personal SWOT gave you feedback on areas to shore up and areas to let go. You have posted a calendar to track your progress. You've signed on your pals (and maybe your spouse) to create a little accountability. Why then, are you having an "off day"? And why are beating yourself up for stepping off of the goal path, even for a day a two? Maybe you've lost some situational awareness along the way.

So what to do?

Stop! Look around. Ask yourself: What's different? What's missing? What's new on the path?

I am a trekker. The map is my plan. I know that when I spend too much time with my nose too close to the map, I start to lose sight of the terrain. Same thing when I'm walking with my head down-- always looking for the next root, rock or scree patch. While I'm looking inward, while I'm focusing on perils, the landscape has changed. Somehow I've managed to step off the trail, miss a turn or ignore the effects of a torrential rain. When I find myself following a dry river bed or yak trail (I've done it) instead of the blazed trail, I don't panic. Here's the trick: I make adjustments, not judgements.

So take that map of yours and reorient it using the terrain, the sun and the moon. Take out your grease pencil and annotate the detour required due to flooding or a rockslide. No need to beat yourself up or get into a vicious do-loop (what I call the vortex of negative self talk) when you can take just a moment to regain your situational awareness, catch your breath and adjust your path.

This is a plan -- not a a rigid chute. This is YOUR plan. You have the power of CHOICE.

My mantra: Head up, situationally aware, powered by choice.


Snowman Training Notes: Sunday was the last day of the intensity phase. We wrapped up with a 4 hour and 20 minute quadruple hill hike (16+ miles). I felt a bit more impact than usual -- time to get new Superfeet in my boots. Today it's back to the gym to kick off two weeks of peak phase -- focusing and upping the bar on all that we've put together so far. Cliff's at the gym first, I'm out the door as soon as he's back. Sprint/ Lactate Tolerance PLUS trek strength training.

Thought for the day: “Every human has four endowments- self awareness, conscience, independent will and creative imagination. These give us the ultimate human freedom... The power to choose, to respond, to change.” Stephen Covey

Sometimes You Just Park It

My friend Deb has had a Prius for many years. Now passed along to her daughter, we borrowed the little hybrid for a short errand when I visited recently. I marveled at the car's ability to re-charge it's own energy as it is operated. The process, called "power split," all is displayed graphically on the dash. One of the first editions of the series, Deb's stalwart little car recently required a new battery in spite of it's amazing rejuvenating powers.

Here's what I know about recharging the "doer" battery: Sometimes you re-charge in motion (energy begets energy) and other times you just have to park it -- or accept taking the time and spending the bucks to go in for a major overhaul.

Snowman Training Notes: One day left in the Intensity phase (tomorrow). Yesterday I completed a four-mile Lolo Burn interval run plus trek strength training. Today is for rest -- my Pirus is parked :-)

Thought for the day: "Take rest; a field that has rested gives a beautiful crop." ~Ovid

Things My Sister Taught Me #2 – I Hope You Dance

My sister loves to dance. When she dances she displays a certain joyous abandon that is a delight to observe. You know, it’s one of those happenings that makes you happy because the person in the moment so obviously Is happy. And my vision of her dancing in a little Indian-Princess Halloween costume when she was probably about seven years old is the image that reminds me to act when the opportunity presents itself – before the moment is past.

So here’s the story. It’s Halloween in the mid-1960s in a small backwater Florida town. Enter a corny master-of-ceremonies urging a group of tiny ghosts and goblins, witches and black cats onto a stage for a costume contest. I was, as I think I was for much of my youth, dressed as the proverbial black cat. Mine was a fairly unimaginative costume that consisted of a black leotard with a tail pinned to my backside and some eyebrow-penciled whiskers drawn at the base of my nose.

It was my sister, costumed as an Indian Princess, who thrilled me. She was Pocahontas -- brave and noble. She wore a tribal headband with a feather erect between the center part of her black yarn braids. Her dress was a simple brown shift of the finest buckskin (in our little girl imaginations). And she had beads that clattered about her bosom-less chest and moccasins that allowed her to creep through the forest with the greatest stealth. She was, after all, Native American royalty. And that alone should have won the contest.

But for some reason the adult-in-charge wanted us kids to dance. And in my heart, I wanted to dance. I wanted to join in the fun and make my faux-feline tail jerk and whirl to the music. But I didn’t. I sat frozen on my mother’s lap, while my sister regally made her way onto the stage. By the time I had gathered the four-year-old resolve to join the little group, the moment had passed. My sister had -- to the delight of the crowd -- danced up a storm and already was making her way back to our seats. She was the brave little princess who had followed her heart, while I could only wish that I had had the courage to follow her tiny moccasin-clad feet. That moment to dance had passed for me. Thanks to my sister’ radiance, the lesson did not.

For the rest of my life, whenever an opportunity has presented itself I remain keenly aware that demurely declining that which I truly desire means choosing to sit out the dance. Second chances are rare and prized. I see the specter of that little Indian Princess and I choose to dance.

Why anyone becomes a “doer of stuff,” is a mystery, I think. There are dreamers (my dad is one) and there are doers. At least a bit of what contributed to my doer constitution is not unknown to me. It is because I have a sister who loves to dance – and her pure joy in the moment makes us all want to join her on the stage of life.

Does it matter, really, whether you can connect to the source of your doing? I think probably it does not. What matters is that you intentionally identify your rhythm and dance, in the moment, without regrets.

Snowman Training Notes: Yesterday’s workout was another Sprint/Lactose tolerance day – this time on the Octane Trainer at the gym – 16 sprint intervals of 30 seconds each over 32 minutes – followed by my trek strength training routine (1:10). Today it was back in boots for a seven-mile hilly hike (1:45). Legs are feeling a little tired tonight after the past three days of training.

Thought for the day: “And when you get the choice to sit it out or dance,
I hope you dance.” ~Lee Ann Womack

Altitude Happens

I’m often asked how we are training for the altitude we’ll experience on the Snowman Trek. The answer is, we aren’t! It’s not that we wouldn’t LIKE to train for altitude. After all, it’s likely to be the greatest challenge we’ll face in Bhutan. It’s that the way to handle a transition to the rarified air we'll experience “at altitude” is through acclimatization. Something that’s not going to happen at our home base, situated at about 500 feet above sea level. And before you say it, we don’t have access to an altitude chamber – and even if we did the travel time to the other side of the world would erase any acclimatization gains before we hit the trailhead.

So here are the facts: Within the first four days of the Snowman we’ll trek from our start point at about 8,500 feet to a point on the other side of the 16,400 foot Nylie La pass. Our max altitude on the Snowman will be the Rinchen Zoe La pass at 17,389 feet, about three weeks into the trek. And along the way there are another eight passes over 15,000 feet. The way we’ll get through them all is quite simple. We’ll put one foot in front of the other, in front of the other; in front of the other . . . You get the idea.

So while we can’t necessarily train for altitude, we can be aware of and to some extent prepare for it. We have experienced trekking in thin air before (Asia, Africa and South America) – and we know the symptoms that may signal some sort of altitude ailment.

We’ll tap into the conditioning effects of our 16-week training program for muscular strength and endurance – steady goes the course. We’ll take acetazolamide prophylactically to help our lungs adapt. We’ll follow the mountaineer’s rule of trek high, sleep low. We’ll drink copious amounts of water. We’ll employ intentional breathing techniques. Maybe we’ll do some meditation. We’ll recall that “it is what it is” from past treks, and we’ll remain aware and realistic in our expectations and our experiences.

The fact is, for most (if not all) goals, there are some circumstances, events and realities for which one cannot train – and some others will occur for which one has not planned. That, dear “doers of stuff” is simply life. Expecting the unexpected and accepting the immutable can take the edge off of that panic response that can precede a doer’s undoing.

So here’s the deal: Altitude (sometimes referred to as sh#!) happens. Kids get sick. Dogs run away. Cars break down. Muscles pull and complain. Work schedules turn on their heads. These things are part of life. No amount of worrying about the “what if” or ruing the “if only” will give you more energy than being fully aware, intentional and present in the moment.

In the pursuit of any goal, it’s truly one foot in front of the other and so on and so forth. That is doing.

Snowman Training Notes: It was a sprint/lactate tolerance interval day and I literally reached new heights on the versa climber. I looped in 16 intervals -- 15-second full intensity bursts -- into my 50-minute climb and logged 4,675 vertical feet. Got off the machine soaked in sweat . . . and happy.

Thought for the day: “You have to take risks. We will only understand the miracle of life fully when we allow the unexpected to happen.” ~Paulo Coelho

You Never Know Where You'll Find Inspiration

I’m one of those people who will, as my friends and family say, “talk to anyone.” Which is how I found myself engaged in an unexpectedly inspirational conversation with a petite, white-haired lady during my layover at the airport in Houston, Texas yesterday. What, you may wonder, does my brief chat have to do with the art of “doing stuff?" Quite simply, it reminded of two things: (1) that a fresh wind in our sails is a good thing, and (2) that goal setting and longevity surely are related. When I walked away from this amazing woman one of my first thoughts was, “I’m not done yet.”

. . . .because yesterday I happened to meet Colonel Mary Feik of the Civil Air Patrol.

Colonel Feik, at the hardy young age of 87, stood ramrod straight in a blue blazer and matching trousers. Her neat, close-cropped white hair and over-large glasses framed her glowing face. As I neared the departure gate – so recently changed that our Baltimore destination did not yet read on the illuminated sign at the ticketing desk, Colonel Feik approached me to confirm her own gate change with assurance that I also was Baltimore bound. My eyes quickly registered her nametag over her right breast and a single row of ribbons over the left. I introduced myself as a sister officer and inquired of her background. Her modest yet joyous recounting of her past was marvelous.

She was so obviously authentic that I knew I was in the presence of an accomplished woman of great history and service. Here’s a thumbnail of what you’ll find if you go to the Internet to research her name:


• She overhauled her first automobile engine at 13 (in her father’s repair shop).
• She was working on aircraft engines and military aircraft by the time she was 18.
• During WWII, she was the first and youngest woman to test fly military aircraft for research and development at Wright Field.
• Col. Feik flew more than 6,000 hours as a pilot in Fighter, Attack, Bomber, Cargo and Training Aircraft.
• She restored aircraft for the National Air and Space Museum.
• She was the first woman ever to receive the FAA’s Charles Taylor Master Mechanic Award (named for the mechanic and builder of the first aircraft engine used by the Wright Brothers).
• She still flies.
• She travels the country speaking and consulting;
• and this summer, she’ll travel to Alaska for her twelfth visit to personally award the Mary Feik Achievement Award to two Civil Air Patrol cadets in the tiny Alaskan village of Galena

Thank you, Colonel Mary Feik, for taking me airborne with your amazing spirit and for reminding me . . . I’ve so much more “stuff" to do.

Snowman Training Notes: Catch-up notes from my Oklahoma City weekend. Run plus strength training on Friday (1:10). Long walk-run with my pal, Chip on Saturday (1:10). Long flight back yesterday and we were back on the training hills today for three hours (quadrupling our hill work again). This is our final week in intensity training phase -- peak here we come!

Thought for the day: "If you find purpose in life, if you find your life is meaningful and if you have goal-directed behavior, you are likely to live longer,"~Dr. Patricia Boyle, neuropsychologist at the Rush Alzheimer's Disease Center and assistant professor of behavioral sciences at Rush University Medical Center in Chicago.

Connections

One of the spirit sticks that hangs in my foyer bears the quote, “Be with those who help your being.” The words are from a poem (see “thought for the day”). I love the phrase. It reminds me of the rich relationships that create texture, warmth and beauty in my life. They are the relationships that nurture my soul, comfort my heart and sing in a chorus of support and belief, “You can do anything you want.”

I so treasure these amazing connections. They feel timeless, yet steeped in history. When we revel in the memories of days past, they feel old and comfortable like a wonderfully broken-in pair of running shoes. And when we explore new chapters together and grow forward in our friendship, they feel fresh and exciting like the opening night of a new show.

When I step onto some new and challenging path, they are with me -- those who “help my being.” I invite them in when I am strong and when I am my most vulnerable. They are a snooze alarm when I’d rather sleep in; a second wind on the longest training run; a balm for sore muscles and a soft shoulder for hurt feelings. They are wise and accomplished and inspiring and encouraging.

Tomorrow morning I’ll get on a plane to visit one of my oldest and dearest pals, my West Point roommate. It’s a connection that has lasted over thirty years, and I treasure it as much today as I did when we panicked together over getting caught out of uniform on a football Saturday (took our hats off before entering the gate of Michie Stadium), collapsed in laughter over our own silly costumes for “after-taps” rallies and fretted our first assignments as commissioned officers – our first time to be separated after four years at the academy.

Chip (to my Dale) is one of the “six-chix,” who are my closest friends, confidants and advisors. She “helps my being,” and I help hers. Who helps your being? Whose being do you help? How are you connecting today and tomorrow?

Snowman Training Notes: Back to the gym for strength training. Started with 3,100 vertical feet on the versa-climber (30 minutes); then on to full body strength training (leg-centric as usual). Total training time: 1:05.

Thought for the day:

Be with those who help your being.
Don’t sit with indifferent people, whose breath
comes cold out of their mouths.
Not these visible forms, your work is deeper.

A chunk of dirt thrown in the air breaks to pieces.
If you don’t try to fly,
and so break yourself apart,
you will be broken open by death,
when it’s too late for all you could become.

Leaves get yellow. The tree puts out fresh roots
and makes them green.
Why are you so content with a love that turns you yellow?

~Rumi

Things My Sister Taught Me #1 -- Getting Rid of Gnats

My sister is a wise woman. I think perhaps she always has been. As a kid I think she was one of those “old souls,” who could gain insights through noticing things that the rest of us lost in youthful self-absorption. Whatever the case, I have learned some pretty profound things from her observations of life. Many people with whom I have worked know the gnat story, which I always attribute to my sis. For those of you who haven’t heard it, it is much more than a story. It is a practice for refusing the folly of our self-created, ego-centric preoccupations so we can stay true to our paths.

Here’s how it goes . . .

I grew up in steamy, buggy, hot-as-Hades (as my mom would exclaim) southern Florida. Insects of every type –- vicious mosquitoes, creepy cockroaches (that life-long Floridians solicitously call “Palmettos Bugs”) and annoying gnats -- were simply a part of the landscape. I can recall days when, at the end of a game of sandlot baseball, gnats swarmed thick around our sweaty heads and sticky necks. The gnats would rarely light and didn’t bite. But their very presence easily could drive us to the point of distraction.

Sitting one summer eve with our knobby little backs pressed against the brick wall that led to our front door, my sister observed to me that she could make the gnats disappear. I gave her a sideways glance. This magic fascinated me! How, I questioned, could she do that? Close your eyes, she urged. Expecting a miracle, I followed my older sister’s instruction. And immediately, the gnats were gone!

My sister had figured out that some little things simply weren’t worth the aggravation with which we chose to empower them. At different times in my life, I have summoned my sister’s magic in this regard, closing my eyes to the gnats of my own invention. These “gnats” are the bothers that neither light nor bite, but swirl out there just beyond my influence. If you are anything like me, you keep a jar of them ready to open at any time. They are the “what ifs,” the “can’t helps” and the “he or she thinks” that we conjure in our heads. Though quite small and insignificant, when we allow them to distract and aggravate they can derail us from our goals.

Or we can work a little magic, deny them space and let them go.

Snowman Training Notes: Un-programmed break in the training plan today. I shifted to a kettle bell workout today. Experimenting with my pal’s TRX this weekend reminded me of the importance of core – and more core. Mixing it up was good for my body and my head.

Thought for the day: "The possession of anything begins in the mind." ~ Bruce Lee

Change Your Thoughts and Change Your Mind

Last night spouse and I checked the Snowman Trek Training Calendar and confirmed that this morning presented the longest training day of the intensity period. We agreed upon our 16-mile hike. We would start early for the quadrupled-hill session in order to finish before noon.

Unfortunately, by the time the morning rolled around I was experiencing a matrimonial dip – not exactly alien to a thirty-year marriage. As a result, I was not happy to walk the trail with my training and trekking (so-called) buddy.

Then I pulled to mind a truth I often discuss with clients. That is, that we can only experience one thought at a time. While most people have about 60,000 thoughts a day, which pushes the notion that that we are juggling many thoughts at once, we really can manage only one thought at a time. With this awareness, I decided to replace my negative thoughts (either of the past: what he did to aggravate me; or of the future: how that aggravation would manifest itself) with present thoughts (just not of the man next to me in this case).

I grabbed my headphones on the way out of the door, and tuned in to some up-tempo music on the first hill. (Ever tried staying mad through a smile?) For anyone who’s been reading my blog, you know that music is important to me – good for me. Like some weird magic, once the music encouraged a smile, I started to notice things: fat pollywogs along the edge of the lake, a fawn pausing on the edge of the woods, frogs diving for a muddy ditch, changing colors in the berries. When I took off my headphones from a place of full presence, I heard spouse talking. I mean I really heard him without any filters of ire or judgment. He made sense. He was actually quite likeable and charming. I had managed to change my mind by changing my thoughts.

The rest of the day? Peaceful and productive.

When your inner voice starts to tug you off track, try changing your thoughts. Replace what is causing turmoil and draining energy with something that makes you smile – then come back to the present and breathe.

Snowman Training Notes: After we got back from a mountain lake weekend with friends yesterday, we added a 1:45 climb endurance workout (6.5 mile) to my early morning swim. Then today we were back out early for a 16-mile, hill-centric hike of 4:15. Tonight we are a little tired, recharging for tomorrow. Adding lots more stretching to pre and post workout time now.

Thought for the day: “Once you replace negative thoughts with positive ones, you'll start having positive results.” ~ Willie Nelson

On the Lake Again

We're off again with pals -- different friends, different lake -- another idyllic summer weekend. As we settle to rest in the afternoon, I hear a tiny voice from deep within. It says, "Thank you for this gentle peace."

Snowman Training Notes: This is our off day for the week. I stretched out with a quick lake swim this morning -- nothing too serious. Yesterday's workout was 45 minutes aerobic split between the Octane Pro 3700 and the Summit Trainer, then wrapped up with my trekking strength training routine. Total training time 1:15.

Thought for the day: The quieter you become, the more you can hear. ~ Baba Ram Dass

SHOULD: The 800-lb Guerilla

I hear it often, “I really should (delegate more, eat less, go to bed earlier, finish that report . . . ).” I’m sure you can fill in the blank with any number of “shoulds” that are written on your to-do list right now. And you know what, that “should” almost certainly won’t move you to action. It will however, likely come happily into your emotional space and sit squarely on your head -- squashing out light, constricting your breathing and just generally leaving you with a huge (and immobilizing) headache.

The very sound of “should” inevitably creates a guerilla (little war) in your mind that is sown from duty and obligation and too often results in feelings of moral failure and guilt.

A “should” statement, as we most commonly (and carelessly) use it, is one of ten cognitive distortions from the cognitive therapy field of psychology. Existing separate from rational problem solving, the 800-lb heft of the automatic “should” is created by obligations we believe family, friends, society (others) have placed on us.

This “should” thing is heavy, uncomfortable and discouraging from the first squeak. Giving voice to a “should” statement is a little like putting on one of those ridiculous sumo wrestler fat-suits you see on game shows, instead of a bathing suit, to swim a mile. Why would you weigh yourself down like that? Well the truth is, you wouldn’t! It’s a ridiculous choice. And therein is the power – CHOICE!

When you feel that “should” get ready to pass your pearly whites and bubble-gum lips (thanks, John Mayer), wage your own counter-attack to its guerilla tactics! Immediately replace “should” with “choose to”, and let the declaration go forth with the power to create context and generate action toward your goal. Wow, what a difference a word (spoken or thought) can make.

Snowman Training: Two days here since I didn’t blog yesterday. Wednesday: logged 4,000 vertical feet on the versa climber (42 minutes) and completed my trekking strength training routine. Total time: 1:15. Thursday, back to lactate threshold intervals: run/row mix. Total time: 1:00.

Thought for the Day: "Be careful what you water your dreams with. Water them with worry and fear and you will produce weeds that choke the life from your dream. Water them with optimism and solutions and you will cultivate success. Always be on the lookout for ways to turn a problem into an opportunity for success. Always be on the lookout for ways to nurture your dream." ~ Lao Tzu

There's No Place Like Home

It’s the little things that keep me grounded. The smell of fresh laundry, the feel of a dog’s wet nose, the sound of a robin in the morning, the smile that plays in the eyes of my husband from across the dinner table. They are instances and experiences that bring me back to myself – centered and happy. No matter how fast I’m moving forward – I remember to never leave home.
 

Snowman Training Notes: Sprint intervals today (lactate threshold). Working full intensity intervals for short distances with longer rests. I headed back to the pool and used a triathlon training drill – swimming 25M sprints with 50M drill recoveries (alternating kick board and pull buoy). Since my climbing emphasis has been on legs, this change up really taxed my arms. It was great, though, to be back in the pool. Total training time: 45 minutes.

Thought for the day: "I long, as does every human being, to be at home wherever I find myself." ~Maya Angelou

PIT -- QIF

When I was training for my Ironman distance triathlon in 2009, I was reading everything I could find about endurance sports. I also I was reading about athletes who had pushed the limit and achieved beyond what they or the world previously thought possible. While I certainly didn’t count myself among those super heroes, I was inspired by their stories and fascinated by the things that motivated and drove them to succeed. Not surprisingly, one of the books I read during that time was Lance Armstrong’s, It’s Not About the Bike, My Journey Back to Life. If there was anybody who was out there muscling through adversity and dissuading naysayer’s (even his own inner voice), it was Lance coming back to biking in the wake of cancer.

Because of Lance, every time I take my triathlon bike in to be tuned, someone asks me what the letters “PIT" and "QIF” written on my aerobars mean. Those letters are a reminder and a mantra. They remind me that I can’t go back in mile 16 of a marathon and get in that week of training I cheated on in June. They remind me that I can’t steal away at the seventh water point on a bike route and squeeze in that century I meant to ride in July but closed out at 68 miles because I was tired, or hot or uncomfortable in the saddle. And they remind me that it will be more difficult to look at the finish line in longing knowing that I could have, when I chose not to. You see, PIT/ QIF stands for Pain is temporary. Quitting is forever. It’s a paraphrase of an Armstrong quote (see the thought for the day).

I understand PIT/QIF. It learned it in spades along the roads and trails of the Hudson Valley in the late 1970s.

As a young cadet at West Point, I hadn’t developed the mental toughness to push beyond much pain. As a result, I became an expert at experiencing the pain of quitting. Breathlessness, cramping leg muscles and that panicky feeling of falling behind never were going to last beyond the end of any cadet run. Still, my adolescent head gave out before my healthy young body ever really did. And I can declare without question that quitting was the greater hurt. It stuck with me for years.

At some point we all stand at a place of uncertainty or difficult challenge in working toward tough goals. It’s normal and it’s human. It is the land of excuses and stories and seeking justification for all of the reasons we think we just can’t – when we can. It also is the place where we can find that spirit within us to keep pushing and really "dig deep." It is mental toughness. It is experience, honesty and awareness. And it is learnable and accessible to us all.

Snowman Training Notes: Four hours of aerobic exercise. My torture of choice: 90 minutes of running, 30 minutes of stair climbing and two hours of cycling. Yep, I basically worked out a marathon today in training. Nothing for a super athlete, but I’m not that. I am a fifty-something chick who knows PIT/QIF -- just another training day in the bag. It will be there when I need to dig deep at altitude.

Thought for the day: "Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?" ~Lance Armstrong

Taste the Blackberries

O.K., so the old saying (attributed to golfer Walter Hagen) is actually to “smell the flowers,” urging us not to rush to the finish of things, rather to enjoy the small pleasures along the way. I always keep that thought in mind when working toward a goal. It’s too easy to lose all of the days leading up to the “main event” when the focus is only on the crowning achievement. And I’m keenly aware that a past moment is gone forever.

It is just that while some may smell flowers, I happen to taste berries instead.

You see, our weekly long-distance training hike for the Snowman trek is hot, hilly and sometimes exhausting. It is also full of wonderful distractions and pleasures – and I set an intention with each walk to notice something I didn’t notice the last trip. In the course of these hikes I’ve learned three new water birds; marveled over the planting, tending and harvesting of wheat; become re-acquainted with June bugs and cicadas and, I’ve enjoyed the blackberries along the way!

When I was a kid visiting my mother’s family farm in South Georgia, there were these big, lovely, dark-indigo blackberries, which grew along a red clay road that connected my grandparents’ farmhouse to the tiny home of my favorite aunt and uncle. I’d take that walk to visit my relatives and fill up on ripe blackberries. I remember how those berries would explode in my mouth, hot from the Georgia sun.

And on our training hike route there are blackberries. Blackberries to enjoy in the moment, to release a flood of pleasant memories, to quench my thirst and curb my growing hunger – because I choose to see them. They are a gift of intention and presence.

So, in pursuing your goals I remind you to open your eyes, mind and heart to new experiences, nature, old friends and opportunity along the way. Celebrate the journey, smell the flowers . . . taste the blackberries!

Snowman Training Notes: 15-mile training hike. I wore my backpack for the first time today. I’m now training all of my long walks wearing the heavy leather boots (Asolo) that I’ll wear on the trek. Hills are easier, heart rate recovery is faster and confidence is growing with each mile. Note: checked my resting heart rate last week, it’s down from 62 bpm to 52 bpm. People always are curious if I am losing weight. First of all I should say weight loss is not a goal for me – I’m quite slight to begin with. But no, my weight is exactly the same as my starting weight from April. I will note, however, that I’m down one pants size and noticing some new muscle definition.

Thought for the day: “You're only here for a short visit. Don't hurry, don't worry. And be sure to smell the flowers along the way.” ~ Walter Hagen

Tuning your Progress

In completing my interval training plan for the Snowman Trek today, I was reminded that the pursuit of a BHAG (Big, Hairy, Audacious Goal; Collins & Porras, HBR, vol 74, 1996) can be inherently emotionally exhausting because of its required characteristic of being emotionally compelling. My experience in “doing stuff” has taught me that progress need not result in exhaustion and a subsequent surrender of one’s goals, or huge reconstruction of milestones to stay on track. I have found that by remaining aware and present, I am able adopt a certain natural rhythm that defeats exhaustion. I operate neither in an agitated state of stressful excitement, nor in a flagging state of waning energy. I find my natural “Middle Way” and continue apace.


The notion of the “Middle Way” in the Buddhist tradition derives from a story (actually there are a number of similar stories) about a musician adjusting the strings of his sitar. When wound too tightly, the sitar strings produced a sound that was high and tense. When, in turn, the strings were wound too loosely, the sound was low and lacked vitality. It was when the strings were wound somewhere in the middle that the most lovely and harmonious of sounds was produced.


So, back to my training day . . . one-and-a-quarter-hours in duration, executing lactate threshold intervals. I devised a plan of mixed fifteen-minute intervals (two each) of running and rowing. What I hadn’t anticipated was that the heat and hills would quickly push my run intervals to the top of my training heart rate, while my rowing intervals would have me operating at the lower end. Overall, I wanted to see 70% on my heart rate monitor. What I was blinking up at me instead was 96% at the high end of my running and 60% at the low end of my rowing. I decided not to fret the heart rate, just go with what felt right in my training. For the duration I stayed aware of my body and fully present in the experience of the intervals. And at the end of the hour and fifteen minutes, my heart rate average was a lovely 76%! My body had been able to find the “Middle Way” when my mind let go of the fight to make it so. I had settled into a propelling energy by becoming aware and letting go of my expectation of a certain number on my heart rate monitor.

So it goes in working toward our goals. When we get too caught up in perfectly executing the plan (especially when there is a qualitative factor), we start to feel tense and anxious. Not enough attention to where we’re going and we lose the energy to achieve. It’s when we can relax into the “Middle Way” – trusting the “feel” at times -- that we can come back to the harmonious center. I found the “Middle Way” today when I became fully present in the intervals and let go of focusing on the upper and lower limits of my training heart rate. In what experience can you be more present? What can you release to find your “Middle Way” in the journey toward your BHAG?

Snowman Training Notes: Interval training of 15 minutes outdoor running, 15 minutes rowing on a rowing machine, 15 minutes of running and 15 minutes of rowing + three, five-minute transitions. Total training time: 1:15.

Thought for the day: “I like to find the rhythm in things.” ~Tiko Kerr

Gaga and Green Beans

This morning at the gym I was listening to music as I logged 3650 vertical feet on the versa-climber – and that’s nothing new. What was new was that the music I was listening to was Lady Gaga. The fact that I was listening to Gaga got me to a whole other train of thought. You see, when I first heard Gaga I didn’t like her sound. But as I continued to be exposed to her (she’s a ubiquitous presence in FM radio), I started to groove on the sound. I found the beat uplifting and motivating. I discovered I really liked some of the lyrics. But if I had stopped listening after my first exposure, I would have missed the sheer joy of happily climbing with Gaga singing in my head today. This realization caused me to reflect on the unfamiliar and arrhythmic feel of almost anything completely new to us.

I figure a similar situation may be exposing children to new foods. My friend Lorie once explained to me that it takes multiple exposures to new foods for a baby to “learn” a new taste. Just because our kids turn up the noses (or clamp closed their mouths) to green beans on the first spoonful doesn’t mean they won’t at some point become voracious green-bean eaters, it just means they are learning.

Whether music, food or some new learning you may choose to undertake to affect change or achieve a goal, becoming comfortable in the experience or activity may take time. And knowing that can help you to accept a little discomfort sprung from unfamiliarity at the onset

My advice, stick with your plan – at least long enough to gain some familiarity around your progress steps. If after a time it just doesn’t click, may be it’s time to adjust your plan. I probably wouldn’t enjoy Gaga, dine on kale, have mastered public speaking or run my first footrace had I not persisted beyond the initial experiences with each. . “Rah, rah, ah, ah, ah!”

Snowman Training Notes: So, I already gave away the cardio prep to today’s plan: 40 minutes on the versa-climber preceded my strength training routine. I was a little more balanced in weights today, working arms and legs about evenly. As always, ended with core emphasis. Total training time today: 1:20.

Thought for the day: “Live as if you were to die tomorrow. Learn as if you were to live forever.” ~Mahatma Gandhi

Done, Doing, Do-able

No, I didn't get it backward. Simply said, we build confidence in our competence through successful performance/achievement. That is, in the world of "doing stuff," when we've done what we set out to do, we grow confident in the doing and we see increased (more challenging) performance as do-able because we believe in ourselves. That, is the power of self efficacy.

A few things I know for sure about self-efficacy: First of all, the power of self-efficacy is not to be under-estimated. Second, self-efficacy is regenerating (success breeds success). Finally, self-efficacy is built in achieving big goals -- and perhaps more importantly, through achieving the many small milestones (goals) within your plan. So, celebrate the done, relish the doing and see the do-able.

Snowman Training Notes: Back to the hills today with a six-and-a-half mile training hike. Climb endurance days are finally starting to feel like "active rest days," as Soles defines them in the high-altitude trekking plan we follow. I think we need to mix the route more to keep our training progressive - and to continue to build confidence in our trekking endurance conditioning.

Thought for the day: I think I can, I think I can, I know I can, I know I can, I will again -- bigger!

On the Road Again

Traveling again today -- this time for business. Packed my gym gear and kept my training on track. There's a lot of truth in the old adage, "Where there's a will, there's a way." Think ahead, scan the environment, keep moving toward your goal(s).

Snowman Training Notes: 25-minute warm-up on elliptical followed by trekking weight training program. A little modification from what I would have done at home. Still, pretty good workout (better than avg hotel gym).

Thought for the day: "No great achievement is possible without persistent work.". ~Bertrand Russell

The "No Buts" Zone

Whenever I hear the word "but," in my mind's eye I see a stop sign. "But" signals to me that someone is about to come up with all of the reason they cannot "do stuff."

"And," on the otherhand seems to open the mind to the possible approaches, methods and practices that can lead to success.

"But" is what I call an energy blocker. "And," I find, facilitates the flow of energy -- keeping us moving toward our goals.

Here's an example of how a "but" vs an "and" comment may work with a personal training client once he's set a goal for weekly exercise.

Operating in the "Buts" Zone":
Me: "So, I understand you are going to the gym five days this week." (restating client's previous commitment)
Client: "Yes, but if I have to work late the gym will be closed before I can get there, so we can forget those days."

Operating in the "No Buts" Zone:
Me: "So, I understand you are going to the gym five days this week."
Client: "Yes, and if I have to work late I'll go for a walk after dinner instead of watching television."

Note: "Yes, but" generally means "no."

Try it for just a day, every time you feel a "but" coming on, take a pause, take a breath and change it to an "and." See what happens!

Snowman Training Notes: Computer was down yesterday, so a quick update: Yesterday's training was a 14-mile hill climb endurance day. It was as humid as it could be without raining -- AND, we considered the training advantage of working to stay hydrated and motivated-- what a bonus. Today is a one-hour aerobic day. I'm heading back to the summit trainer to log this hour. It will be tough, AND I'm already looking forward to it!

Thought for the day: Whether you think you can or you think you can't, either way you will be right." ~Henry Ford

Put It Out There

For me there are few things that can add a little "umph" to the art of doing like accountability. It's almost like a goal becomes real and solid once I "put it out there." It may be that I am more likely to "fudge" a bit when it's my secret -- I'm not sure. But I do know that once I give an idea life and body, I can almost feel my commitment grow. There are many ways to be accountable. There is telling a friend, loved one or mentor what you intend to do. There's writing it down and posting it somewhere you'll be reminded. There's keeping a record of progress.

I always write it down. For the Snowman Trek, I have a big poster board in our utility room. I have to walk by it numerous times a day for laundry, the sink, cleaning supplies, etc. My poster includes pictures of celebration from past goals achieved. It has the details of the Snowman Trek. It has the schedule for my gym and a calendar to record my daily workouts (that's the accountability, ink in that little square everyday). Obviously I also am sharing my intention broadly -- I am after all blogging the progress. Finally, I maintain my nutrition and fitness log online on a site called Daily Burn. Daily Burn is a great website if you're looking to track progress, raise consciousness or create accountability. All of these activities keep me on track. They keep the goal real and tangible. They give me "umph." What keeps you accountable to your goal(s)?

Snowman Training Notes: Back at the gym for a tough lolo interval run of 4 miles on the treadmill (range 7:45 - 10:00 miles). Wrapped up with a leg centric strength-training routine. And of course that 2 minute plank (didn't even check time until 1:45 today).

Thought for the day "I am not bound to win but I am bound to be true; I am not bound to succeed but am bound to live up to what light I have." ~ Abraham Lincoln

I Love to to Plan

I love to plan!! Whether it stems from my career as a military officer or is something much more innate in my personality, I don't know, but I love to plan! I revel in the research of how others have "accomplished the mission." I pore over periodicals that detail the best approach, equipment and timelines. I am fascinated be the finest details of achieving my goals. Don't get me wrong, I'm not one of those people who enjoys the planning more than the doing. Neither do I become a slave to my plan once I have it. What I love is the thinking of planning. While often in the doing, the plan goes to @#&!, it is the process of planning that allows me to thrust and parry (my former fencer husband should appreciate that) in real time to succeed. In planning I think of possibilities and alternatives. I envision how I will respond to change and circumstance. Planning actually increases flexibility -- and flexibility and adaptability are critical to success. I love to plan!

Snowman Training Notes: A migraine interrupted my training day today (strength training). I'll be at the gym tomorrow (my scheduled off day). I have a plan, and I can adapt to prevent a total derailment.


Thought for the day: In preparing for battle I have always found that plans are useless, but planning is indispensable. -Eisenhower

"Finding" Time

People often ask me how I find time to "do stuff." Well, the simple answer is, I don't! While I might find the stray sock that I thought the dryer ate or a little cash in a coat pocket on pizza night, I never find time. I also don't make time. I'm not some powerful divine source that can produce a little extra time when I'm running short. So how do I run a business, work for someone else's business, volunteer in my community and (recently added) write two blogs? I schedule my time -- and if you are going to "do stuff," you'll probably have to join the ranks of mere mortals everywhere using calendars, computers and aps . . . and do the same thing.

Now, I'm not a slave to a schedule. And I like to invite the unexpected and spontaneous into my life. Still, when it comes to achieving my goals, I put my milestones on the calendar and schedule the use of the finite resource that is time.


Snowman Training Notes. Another hot day had us out completing today's climb endurance workout right after breakfast. Seven miles with the regular hills. Total workout time today: 1:40.

Thought for the day: "Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein."
~H. Jackson Brown Jr.

What Gives You Energy?

I am signed up to get web news from Mark Cendella of Ladders.com. I can't remember when I connected with Ladders, probably shortly after I retired from the army. And although I never subscribed for job-finding assistance, I stay signed on because occasionally he's got some real pearls of wisdom in his messages. Today was one such experience. He links to Robin Williams being interviewed for "Inside the Actor's Studio" (http://www.youtube.com/watch?v=evq8wnvTC3M&feature=related). Williams is his normally zany self. The interviewer can't even get a word in during the first five plus minutes of the interview because Williams is on a tear. It's hilarious. Cendella's point, is that different kinds of energy charge us to perform in certain situations. While he's talking about job interviews, I've found that to be true in prepping for just about any big event. I remember cranking up Tina Turner's "Simply the Best" so loud that the mirrors were vibrating on my little Toyota MR2 as I drove to UMD to defend my masters thesis in the nineties. And I still tap into musical energy today.

What motivates and charges you to "show up" ready to succeed?

Experiment and experience the rush of your best energy as you work toward your goal(s).

Snowman Training Notes: It was another strength day and hot as the dickens here again . . . so back to the gym. 3000+ vertical feet on the versa climber followed by my normal trekking strength training routine (if you missed this list of exercises before, look at the 12 Jul post). And of course, my music was pumping -- Michael Franti (Hey World). Total workout time: 65 minutes.

Thought for the day: "Music is what feelings sound like." ~Unknown

Forget Easy, Kermit. It's important "Bein' Green."

With all the talk about renewable and sustainable energy today, what are you doing to "live green" while you work toward your goals? I took this past weekend off -- visited friends in North Carolina . . . and felt better for it today!

Plan a break in your schedule. Put it on the calendar and pursue your "down time" in a guilt-free zone. Then enjoy the energy dividend it pays.


Snowman Trek Training Notes: It was a power aerobic day. Because of the intense heat, I retreated to the gym with lots of water and a towel to keep up with my sweat. I did the first 50 minutes on the Life Fitness Summit Trainer machine -- an ingenious piece of equipment that imitates hill climbing pretty darned closely. When my legs were screaming for mercy (I used the "Around the World" Hill Program), I turned to the recumbent bike at high RPM to round at the workout keeping my heart rate up. One and a quarter hours of work today.

Thought for the day: "Take a rest. A field that has rested gives a bountiful crop." ~Ovid

Quiet Morning, Peaceful Morning

What a lovely weekend with dear friends.

I am complete in morning quiet before our last walk around the lake (for this trip) with Cliff, Skip, Terry and the dogs.

Breathing in energy and beauty. Sharing peace and gratitude with every exhalation.

Wonderful weekend hike in the mountains -- made richer in the sharing with friends. We are blessed.

We talk a bit about the Snowman Trek. Our friends surround us with love and best wishes. I'm packing those wishes in my backpack with those from Rob and others. When I need them most, I'll take them out and wear them like a comforting shawl. In the present I pack and gather for the journey ahead. I am in the present moment and I know it is a wonderful moment.


Thought for the day:
"Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment. Life is available only in the present moment."
~ Thich Nhat Hanh

On The Road

A few days travel here. Hiking boots are packed for a training day in the Smokies! Nice to mix it up.

Thought for the day:
" Happiness is living every day as if it were the first day of your honeymoon and the last day of your vacation.". ~Unknown

Your Personal SWOT Analysis

While SWOT is an acronym widely used in strategic planning, I advocate its use as a personal evaluation tool in developing a plan to achieve a personal goal. It works the same way whether for organizational/business or for personal planning. SWOT basically helps you to understand how attainable a goal is and what tools and/or skills you need to acquire/develop or what environment you need to create/operate in to realize success. It’s important to note that the first two components (strengths and weaknesses) are internal characteristics you possess (or lack). The second two components (opportunities and threats) are chances and elements that exist in the environment – and external to you. Let’s take a look at my Snowman SWOT analysis for illustration:

Strengths (personal characteristics that will support my completing the trek):
• Past experience in high altitude trekking
• Mental toughness
Weaknesses (personal characteristics that may present a challenge along the trek):
• Low tolerance to extended exposure to cold weather
• Average leg strength
Opportunities (external circumstances that enhance achieving my goal)
• Current work schedule supports training plan
• Access to training partner for support and motivation
Threats (external circumstances that could adversely affect goal achievement)
• Weather – chance that snow could close passes before trek completion
• Possibility of becoming ill (altitude sickness, dysentery, etc.)

So, how do I take this information and use it toward developing a plan to achieve my goal of completing the Snowman? From strengths I draw on some of my past experiences (lessons learned). I know what worked (and didn’t) in terms of packing, timing, and physical training. I put it in my planning. By raising awareness of my weaknesses, I know to include in my plan actions to counter or mitigate them. I start a progressive weight-training plan to strengthen my legs . I also begin to identify and add to my packing list things to keep me warm at altitude. In opportunities, knowing that my current work schedule (I telecommute part-time and own my business) can be arranged to accommodate my training plan, I make a schedule that honors work and prep. I also benefit from training with my partner -- builds accountability in the plan. And there are the threats. Weather can foil the late high-pass crossings on the trek– so we book at optimal season for clear passes. Finally, there is the threat of becoming ill. With that knowledge, we plan for and schedule immunizations and start gathering the items required for our personal first aid kit. Note on high altitude: I’ll devote a future blog post solely to this complex topic.

Now it is time for you to perform a personal SWOT analysis as regards your goal. It will give you invaluable information for planning – I promise. Let me know how it goes!

Snowman Training Notes: It’s another strength training day (there are two a week throughout the program). Since we know our activities for the next four days will impact at least two days of training, I opt to turn today’s warm-up into another interval training day – this time running. A favorite training aid of mine for running is an application called “Beat Burn” by lolo. Beat Burn basically puts a “coach in your ear” (via your iPhone, iTouch or iPad) along with your favorite music for training. Once you get through the basic sessions, the maintenance plan has lots of intervals for treadmill or out-door running (or walking if you prefer). I started with the ap when it was lolo Burn, which limited the tunes to some canned techno beats. With next generation Beat Burn, you can sync the ap with your own music, and then it adjusts the tempo (up and down) to fit the pace of that day’s program (as guided by your lolo coach). For $3.99 on iTunes it’s a lot of motivation and fun in an ap. Check it out on at http://itunes.apple.com/us/app/beatburn-treadmill-outdoor/id383811730?mt=8

Today’s training: 40 minutes of interval running on the treadmill (range 7:15 – 10:00 miles) plus weight training: hip abduction, hip adduction, leg press, leg extension, leg curl, weighted skier squats, lat pull down, biceps curl, triceps extension, overhead press, abs and plank. Total work out time: 1:15.

Thought for the day:
“Know thyself” ~Plato

SMART Goals

So you have selected a goal – you know what “stuff” you’re gonna “do.” My goal, for discussion here, is completing the Snowman Trek. When working with coaching and fitness clients I ask them to put their goal(s) into the SMART framework as a test of goal viability. SMART is a simple acronym. Here’s how I use it to work with clients:

S is for specific: If your goal is specific you can close your eyes and see what you are doing. In my case specific is trekking the Snowman trek in Bhutan with Cliff, on a chosen schedule because it supports my overall vision of myself as strong and fit person. Think of specific as the 5 Ws of goal setting: it should answer the “who, what, when, where and why.”

M is for measurable: Measurable goals can be quantified. I will trek a total of 216 miles (to include 6 mountain passes over 16,000 feet). Don’t just say you want to increase profit or lose weight – assign a measurable number, of say $1.5M or 40 lbs (how else will you know you’ve reached your goal?)

A is for action-based: Action-based is the doing part. The action takes the step from dreaming to doing. When a client expresses a desire to complete a project, we work with the action steps that lead to completion. Action or behaviors for achieving the Snowman Trek goal include scheduling travel, getting shots and immunizations and writing up our training plan.

R is for realistic: This is a tricky one because you want goals that are achievable – and require work/learning/growth to achieve. Don’t forget Locke’s finding that specific and challenging goals led more often to higher performance (blog, 12 Jul). When I decided I wanted to trek the Snowman, I wasn’t ready to go. I was reading an article about it in a National Geographic Adventure Magazine. But I thought that with planning and training, it was realistic to believe I could do it.

T is for time lined (or time bound): Always set a “suspense date” for yourself to achieve your goal. While you may need to adjust your time line, put a date out there with full intention of honoring it. And remember that old adage, “What gets scheduled gets done.” Write your goal on your calendar or put it on any smart device or application that helps you to stay organized. Our commitment of trip/travel payment solidified our timeline for Snowman.

So, How does your goal fare in the SMART goal framework?

Tomorrow: Performing your personal SWOT analysis.

Snowman Training Notes: Today was a climb endurance and sprint (or lactate tolerance) training day. Soles defines climb endurance as 1-4 hours hiking on a long, easy route. Our basic route is 6.5 miles (1:45) of local hiking that incorporates a couple of good training hills. On longer days we double the loop and perhaps double a hill or two within the loop.

Lactate tolerance is trained through intervals/fartleks in running/cycling/swimming – and this morning in hiking. The purpose of the lactate tolerance workout basically is to teach your muscles to keep working even when they are burning. Super stride sets up the hills gave us that burn.

Total workout time today (climb with intervals): 1:40.

Thought for the day:
“If you don’t know where you are going, any road will get you there.”
~Lewis Carroll

Set Challenging Goals

So what role does goal setting play in the success of “doing stuff’? Well, anecdotally, pretty darn big (from the great-great aunt who lived long enough to see the first child in the family graduate high school to the knock-out story of the double amputee completing a marathon). And you probably intuited that without reading it here. Turns out, though, that the type of goal matters too. (Locke, E.A., et al (Goal setting and task performance; 1969-1980. Psychological Bulletin 90(10), 125-152.) ) Locke and his colleagues found that specific, challenging goals led more often to higher performance than easy goals. From where you sit what looks do-able but difficult? What have you thought, I could do that . . . but never put to the test?

As a West Point graduate one of the comments I often heard when I was younger was, “I could have gone to West Point.” And I’ll tell you, having worked hard to graduate and earn my commission, the line used to rankle me. Under my breath I’d respond, “Well, why didn’t you?” The whole business of it made me a “money-where-my-mouth-is” thinker. If I thought I could do it, I’d put myself to the test. It’s how I ended up at the start line of the oldest Iron Distance triathlon in the Continental US in 2009. I found myself thinking I could complete an Ironman – and so I set it as a goal. At that point I really didn’t consider myself a triathlete. It was only my third triathlon – my other two races being one sprint and one international distance.

So, what is that thing you think/know you can do, but haven’t? What’s holding you back from setting it as a goal? Can you define that thing as a specific goal? Is it challenging enough to offer an intrinsic reward in achievement? Name that goal. Say it out loud. Add it as a comment to this blog and take it from pre-decisional to intentional.

Tomorrow we’ll talk about how to make it a SMART goal.

Snowman Training Notes: We’re already five weeks into a deliberate training plan. Cliff and I use the four month, high mountain expedition training plan from Clyde Soles’ “Climbing: Training for Peak Performance” book (1st ed., 2002; Mountaineer Books, Seattle, WA). Past performance using the plan as a guideline has increased our confidence in it (Killi and Choque). The training includes aerobic workouts, strength training, climb endurance workouts, lactate threshold training and lactate tolerance training. I’ll define each of these on the day of the workout.

Today is a strength-training day. Soles discusses strength conditioning and resistance exercises in his book. My training for today will include a long warm-up on the versa-climber at the gym (30-35 minutes at high intensity) followed by weight training. Because our goal is to complete a high-altitude endurance trek, I am focusing on leg strength and muscle endurance. My sets today include hip abduction and adduction, leg press, extension and curls, squats and lunges. I also spend time every strength day on core exercises (critical to balance, muscle efficiency and form (matters even in walking)). I finish every strength-training day with a two-minute plank -- (good for core and for mental toughness!). Cliff’s workout nearly parallels mine. He starts on the stair climber and focuses on weight training for legs. Cliff is a big guy who is thinking about every ounce he has to carry across 216 miles of high-altitude terrain – so he’s really minimalizing upper body development. I’ve already nicknamed him “Slim” as the transformation in training is starting to show.

All for now, I'm off to the gym!

Thought for the day:
“If you can find a path with no obstacles, it probably doesn’t lead anywhere.” ~Frank A. Clark