Intentional Forward Motion

Failing to Learn

2011-06-20T06:18:00.000-07:00

Are you failing? And learning from that experience?
Or are you failing to learn from that experience.

Fail is such a big word in our society. And a big bad word. So we do not want to associate any situation with failing, and with our activity.

But fail IS an important part of learning. IF one looks at the ‘failure’ and assesses what about that situation didn’t work the way you thought it was going to work.

What were the non human factors that caused the fail?
What were the human factors?
What were YOUR contributions to the fail?
What would you do different, to cause a different outcome?
What are you going to do with the answers to these questions?

My Lesson: Failure is only a failure if you fail to learn.
What do you learn from my thoughts/metaphor/story?

Thinking differently

2011-06-13T18:57:00.000-07:00

I heard a story on NPR the other day about a mechanical heart. The heart creates a constant flow of blood, so the body doesn't create pulses, or a heartbeat. I thought about that when I got to the top of a steep hill, having run up it, and my ears were filled with the THUMP THUMP THUMP as I began recovering from the effort.

The researcher likened the thought process to the development of the airplane. Initial airplane development started mimicking birds, with wings that flapped. When designers went to the fixed wing concept, the airplane took off. Literally.

There is a need to think differently.

What are we doing and thinking about now? How would a RADICAL shift in thinking, transform what we are doing?

My Lesson: Practice thinking differently.
What do you learn from my thoughts/metaphor/story?

A friend is helpful

2011-06-13T05:48:00.000-07:00

The other day was a planned training run. My motivation was not getting me out the door very fast. It was a nice morning. Breakfast on the deck. Loved ones with me. Yep, not getting out the door very fast.

I texted a runner friend ‘you going running?’ ‘yep’ ‘how far?’ ‘about 5 wanna join me?’ ‘yep see you in a few’

I knew it wasn’t going to be the distance I planned on, but I also knew it would be a more intense and faster run than I planned.

Sometimes it is easier to have a friend running by your side. Talking. Or not talking. Just being there is encouraging.

At about 4 miles, we agreed to run the 5th mile by running up a long hill that gets steeper at the end. At the top, we turned the corner and agreed to go to the top of the next hill. A few steps later, I admitted that if she hadn’t been by my side, I would have turned around and not pushed for that last hill. We got to the top, turned around and headed back down. I stopped my watch at 5 miles and walked to cool off.

My Lesson: Its nice to have a friends by your side.
What do you learn from my thoughts/metaphor/story?

Expectations.

2011-06-09T11:28:00.001-07:00

I find that when I expect something to happen, when I expect someone else to do X, I’m disappointed.
It has taken me a few years to figure that out. And even longer to figure out how to let go of my expectations of someone else and focus on ME.

I need to focus on what I do and to set my expectations of self. I can only control and manage me. I cannot control or manage someone else…what they say, what they do, and how they do it.

My Lesson:
When it really is out of my control, I am learning to suspend my expectations.
What do I expect of myself? How can I rely on myself? What do I want my performance to be?

What do you learn from my thoughts/metaphor/story?

Resiliency.

2011-06-08T05:47:00.000-07:00

Having been involved in youth work, we talked about the factors and characteristics kids needed to build their resiliency. Being involved in positive youth groups, having a caring adult as part of their life, etc all contributed to youth developing the skills and experiences that will help them get through the small and big issues that will confront them.

I hadn’t given my own resiliency much thought.
Until I had a work situation that was miserable. I thought I was at the end of my rope. Nothing left. Hanging on by a thread of the rope that was my life.

And then my nephew died.

I had so much more in me, so that I could be there for my family and participate in the activities of that week.

I have had more examples of being able to draw from the deep, to accomplish something I’ve set out to do…accomplish a marathon (26.2 miles), half marathons (13.1 miles), accomplishing my doctorate.

Just the other day, out on a training run, I was tired due to the gardening activities of the day before. I didn’t want to run, but I’d set a goal of running 8 miles. I could have settled for 6 miles and turned around right there. But I drew from the deep, kept running then turned around at mile 4, and ran and walked my way back to my start. I ended up running more than I thought that I could.

My Lesson: I have it in me, sometimes deep, deep down. But it is there.
What do you learn from my thoughts/metaphor/story?

Weathering the storm.

2011-06-07T05:38:00.000-07:00

Recently, a tornado ripped through my community. Our home was undamaged. Our neighbors a couple blocks west and a couple blocks north have been devastated…people and property affected: the trauma of living through the train/wind/rain barreling through a rather tranquil Sunday afternoon, seeing hundred-year-old trees uprooted and sprawling in all sorts of directions, homes damaged but repairable, and homes obliterated.

The immediate after affect was neighbors checking on each other, people clearing the streets as best they can, to assess damage and tell stories of where they were when it hit, how little time they had to get to the basement. Then, the city and volunteers come in to do the heavy lifting to get the streets clear, to get the neighbors the services, food, clothing, help needed immediately. After this initial effort, it will be finding homes, patching and repairing, then building new homes. It will take a few years to get back to a new normal. We don’t know what a new normal will be. We can create that new normal.

A friend reminded me that what our gift is like a tornado. The devastation and the immediate supportive friends. Then the rebuilding phase.

Throughout the tornado process, and the gift process, there are practical issues that need to be resolved immediately, reflection and planning for the future, then rebuilding and moving forward.

My Lesson: I’ve gone through a metaphysical tornado and I have the resiliency to weather the storm and come out just fine….and perhaps better.
I need to help my community weather the storm and draw on their resiliency to weather this storm, and come out just fine.

What do learn from my thoughts/metaphor/story?
What tornado has impacted your life? How are you drawing on your resiliency?

Resurecting the blog

2011-06-06T10:00:00.000-07:00

I've decided to resurect this blog, rather than start a new one. The name still resonates with me....moving forward, with intention. I'll be sharing thoughts, metaphors and stories….that ponder moving forward in my life, with intention.

A couple of months ago I was given a gift. I didn’t like how the gift was wrapped and I don’t know how that gift will serve me over time; my preference would have been not to have the gift given to me. I am glad I was given the gift rather than someone else who would have been in a much more dire personal outlook.

I am ok with the gift, and I choose to live immersed in positivity and possibility. And, apparently, I have something to learn and experience throughout my days.

I expect to continue to be positive and live in possibility. I expect the future to be awesome.

I am believing in those words. I am stating those expectations. ‘Putting it out there’ as people say.

Words are powerful.
I look back and realize I’d been asking for new challenges. Now, I’m in the middle of challenges, and am expecting new challenges to help me grow.
Maybe I should have been more specific. Be careful what you ask for.

I can recall one instance of a fleeting thought that came true years later. I was visiting a friend in her apartment, overlooking a park. Nicely kept, old with wood floors and trim. The fleeting thought was “It would be neat to live there.” A few years later, there I was subleasing one of the apartments in that building. Circumstances, not of my choice, changed my living situation.

Hmmm….the power of words and thoughts.

I will share my thoughts, metaphors and stories of my experience, sharing my lessons I am learning through this gift given to me.

My Lesson: Words are powerful.

What do learn from my thoughts/metaphor/story?

re-calibrating

2009-02-24T18:20:00.000-08:00

So the plants have been in the hydroponic ebb and flow system for a while, and seemed to be thriving. Then they started to turn yellowish. I moved the light up a bit, as I was concerned they might be getting 'burned' by the light. Finally called the store, and was asked what the pH was...told to check the pH every time I added nutrient. I had added nutrient last weekend. It checked a bit lower ppm than recommended. Yellow sounds like its lacking in nitrogen. Check the pH. When I checked the pH, it was 7. Recommendation is to be around 5.5. Got the pH up/down stuff. Added about an ounce and it came out to pH 5 to 6. right on. shifted the timer so the water would flow and the plants would get a dose of good juice. Now patience again to wait for the greening up of the plants.

moving into the system

2009-02-15T19:23:00.000-08:00

Moved the first seedling plants into the system. Added the nutrient..its not quite to the concentration, but I'm concerned about overdoing it. and this is the first that the plants are getting nutrient, so want go slow.

The water is warmed to 68F or so. That will help them survive the cooler atmosphere of the basement.

Also put up the new light. large and powerful. will be interesting to watch the light over the system.

little ones

2009-02-05T19:27:00.000-08:00

A couple weeks ago I started seeds. They are coming up strong, in the rockwool plug. I'm not sure I'm excited about the plugs, but I haven't used anything else, yet. I will try out some other medium. I have the seeds in a tray under a large light set up for plants. I am checking the seedlings morning and evening, to make sure they are damp enough. So far, so good.

I have the hydroponic system set up with the pump working, and the heater warming the water. Underneath the system is a 2" think slab of pink insulation, to keep the water from being as cold as the concrete.

Still practicing patience. Seeds take time to grow.

getting unstuck

2009-02-01T17:15:00.000-08:00

failure. Its only failure if you don't learn from the experience.
I'm learning.
Its only failure if you never start. never challenge yourself. never do something new and outside of your comfort zone.

Here is the deal: I bought a hydroponics system so I could have fresh lettuce. Last fall. Haven't harvested anything yet. _Probably_ too cold in the basement. So, I've re-started my effort.

Washed up the system. Bought another light system for the seedlings so they are getting enough light. Got a water heater to warm up the water in the reservoir. The general area should be warmer for both the reservoir and the seedlings.

I started a couple of seeds of spinach and romaine last week. They are starting

Tomato, basil and parsley seeds started today.

So, intentional forward motion also applies to situations in which one is stuck and finally works to get out of that stuck position.

Do what you can.

2008-10-08T09:06:00.000-07:00

Its been a while since I posted.
Last weekend watched and cheered the Twin Cities 10 miler runners. I particularly talked to those who were at the 12 and longer pace. The point is, they were doing the event and had every right to be pleased with themselves for that fact alone. They were moving forward, with intention. And that meant they had been training for some time, preparing for walking and running 10 miles.

I recall an older gentleman walking across a street with a cane, as I ran past him. He commented that he wished he could move as fast as I.

The point is, he was moving the best he could, for what his body was able to do.

Move the best way you can.
Move with intention.

The power of group.

2008-07-29T07:40:00.000-07:00

My lessons learned this past week.

Last Wednesday, I ran the Torchlight 5K. Shelley wisely chose to rest her injury, so I was out there with 3,000 others. I ran a sub 11 pace, way faster than I anticipated. Besides good training under my belt, and a half marathon at a solid 13 pace, I think the power of group pulled me along. Picture this: Running during the first mile, I made sure I didn't get elbowed in the eye, and navigated around the walkers/groups of friends/and baby wheelers. I heard the military back and forth call, from behind. About mile 1, about a dozen guys, in formation, passed me. I decided to draft them. They were doing a comfortable pace for me. At about the 2.25 mark, I realize they were slowing down, or I was speeding up, so I passed them. Their back and forth call was a constant . In the last quarter of a mile, I thought I heard them coming up behind me, and I decided I didn't want them to pass me and cross the finish line before me, so I picked up my pace just enough to finish ahead of them. Whew. The mass of people around me magically pulled me along, and the desire to not get passed up one more time, pushed me across the finish line.

Fast forward to Saturday.
I ended up starting our ride about 15 minutes behind the group. Once I got on the course, I realized my heart wasn't in biking. So I just biked, about a leisurely 10-13 miles/hour pace. When I knew they were turning around, I turned around. Since I was being a slug, I decided I needed to get ahead of the group so I would get back to the parking lot at least sometime close to the same time. They caught up to me the in the last 7-8 miles. As we pedaled on back, up that hill, and back to the parking lot, it was pretty amazing that I was keeping up with those speedsters. I was back in a group, making an effort to keep up, and being able to do so.

I've trained plenty on my own. I can do it. But Group is powerful. Being together very much does help when training. I manage to pull out some reserve, and learn that I didn't deplete myself. I can do this.

setting goals. Thinking ahead to 2009

2008-07-11T09:14:00.001-07:00

A motivator to move forward is planning for and committing to an event, whether a 5k ( 3.1 miles) or a longer run or multi-event ( duathlon, triathlon ).

This gives you a goal to gradually increase your effort, so that you can accomplish that event.
"Gradually increase" means to train by increasing distance moved, and varying speed. There are many plans on how to do this.

I set my event goals early in the year. Some I had to modify, or cancel, due to an injury. but then I focused my efforts forward, and moved in a way that worked around the injury. (increasing distance and speed too quickly may leads to injury--do so by small increments ).

It is July. I accomplished the 1/2 marathon, have the duathlon in September, but thinking ahead to my goals for the next year.

I've experienced the pain and major discomfort from inactivity to moving, realizing there is an event just round the corner. Its much better to continuously move, so one can be prepared for any upcoming events. So I'm planning and plotting my goals for 2009.

Motivation.

2008-06-25T12:08:00.000-07:00

So, someone asked me why move?

Why do I run, bike, train for 1/2 marathons and full marathons? Whatis my motivation? I move to manage my diabetes. This is a _great_motivator. In 2000 I was diagnosed and learned (and re-learned and re-learned and re-learned) that exercise was going to help me manage mydiabetes. AND I wanted to live healthier.

Did I mention I keep re-learning? I usually refer to this as re-defining.

But what motivates me to run, exercise and re-define? Feeling good: Mentally, Body-wise and Spiritually.
 Having a co-worker say 'hello skinny'
 Having my doctor say 'we don't take meds away from patients' Reducing my meds.
 Eliminating and keeping off meds (doctor sanctioned!!) Sticking it to the pharmaceuticals. I relish ordering the meds Ineed, because I KNOW what I'm NOT ordering.
 Did I mention feeling good?
 Asking my body to move, to move further and more intense.
 Did I mention being a role model for younger folks, folks my age,and showing that one CAN impact health

Motivation....and Excuses.

They are aaalllll mine…some days I decide to move, some days not to move. My decision, I can't even blame others. I could get out there and do it. There is just something/some reason I decide to not. I rationalize that it is another rest day and I re-commit to getting outthere the next day.

I've had guides/coaches/support the last 8 years. A partner who is in this with me. Coaches who guided me in my efforts and imbued in me the idea thatexercise is a critical component to my health. Running buddies who ran with me, gave me advice. Doctors who guide my medical. Pamphlets.Web pages.

But it was ME who put on the shorts…got out the door and decided to enter an event. ME. The motivation comes from within with an external action andlots of external support. And I love the effect.I love that I am making wise choices (ok, maybe not _all_ the time),pushing my body and finding out that it is resilient and can perform.

Focus

2008-04-24T09:10:00.000-07:00

A single mom gave me an insight to intentional.
She was sharing that her attention was elsewhere while she was playing with her son.
Son said 'mom, play with me'

The a-ha moment is the need to focus while being intentional. If one is trying to multi-task it takes one's focus away from the intention and the foward motion.

Focus
On the exercise.
Pay attention to your pace/effort. Back off if necessary.
Know what happens when exerting more effort.
If you are doing speed work, pay attention to the timing ( or the light poles, if you are using that as a marker)

Let your mind get away from your work/home issues.

But: When outside, pay attention to the world around you. Your place on the running/biking path, others behind, others coming at you. Is there room to pass? ( no headphones--my opinion. When I run with my dog, I want to make sure I'm aware of my surroundings, and of others who may not be comfortable with an oncoming dog.)

Enjoy the view.
While running, I saw bluebirds sitting on bluebird boxes.
I heard a loon. ( wouldn't have heard it if I'd been listening to tunes)
When biking I saw a turkey.

Impressions

2008-04-02T06:29:00.000-07:00

I was called 'hardcore' by a young whippersnapper this morning!!!

While getting coffee, he said 'I've heard you talking about triathlons'
I told him I run and am doing a duathlon this fall, whereupon he knighted me with 'thats hardcore'

Pretty good for a 50 something who is having some aches from doing two nights of 'boot camp' videos.

You may argue that doing boot camp videos isn't forward motion. It was intentional. It was motion. And if you count the times I tangle up my legs trying to do the moves, it IS forward.

Committment

2008-03-07T08:42:00.001-08:00

Signing up for an event is a commitment to stay active. I've registered for the 1/2 marathon at Grandma's June 21 and for Irongirl duathlon Sept 21.

Watch for traoning ups & downs as I continue healthy living.

2008-03-07T08:27:00.001-08:00

Intentional. Inaction.

2008-02-04T11:44:00.000-08:00

Intentional and inaction became apparent in another part of my life.
While at my regularly scheduled dentist appointment, the dental tech asked about my flossing.

I've come to the conclusion flossing is more out of defense than need ( though I understand there is a very legitimate need). I need to floss to build up my gums so when the dental tech flosses, it doesn't hurt so much.

I manage to floss for about 2 months after an appointment, then I play catch up for the week or two before the appointment to get my gums ready.

Again. Intention needs to be coupled with action.

Intention.
Action.
Healthy.

I'm working on the intention and action part of this health plan.

re-definitions

2008-01-24T14:35:00.000-08:00

It is a shifting process, getting to healthy.
One has blips and backslides--minor and major. Then a form of regret, the next day.

Regret at not making better decisions, but knowing you have to live with those decisions.

Its a matter of reflecting, assessing, and redefining.

What is 'full'?
What is hungry?
How much do I need to eat?

I continually redefine what my impressions of a serving is, and its usually smaller.

I continually assess why I ate such a big meal, and how I could redefine what I should eat, and then stick to that redefinition.

Its an evolution, getting to healthy.

After the marathon

2007-12-27T08:04:00.000-08:00

After one runs/walks a marathon, rest and recovery is recommended.
My concern is that sleeping in on Saturdays will feel good. That it is too easy to get home from work, fix dinner and skipp the evening workout. It is, afterall, Cold. Dark. Icy. And I'm still recovering.
Easy excuses.

We accomplished the Honolulu Marathon on Dec 9, 2007. Our goals were to finish. To have trained well enough that we would enjoy our vacation afterwards, without wincing at every step, moaning as we move, or take 5 steps to straighten out our bodies after getting out of a car.
Goals accomplished.

What we didn't train for was rain and blisters.
Duck Drowning downpours drenched us before the beginning and during the first miles.

We took the time to heal our feet and enjoy Hawaii. Besides, it rained almost every night and into the morning times. And it WAS nice to sleep in and enjoy family breakfast time.

We are back in the snow and cold. Reality time sets in. Bundle up and get out in it.

I believe that once we get into a pattern of planning exercise and doing it, we will continue our intentional forward motion.

My goal is health.
Exercising: Cardio. Strength. Core.
Eating: more veggies. More complex carbs. Less protein. Less simple carbs.

I have 4-5 events targeted throughout the year.

The only way I'll be able to do that is through Intentional Forward Motion.

Committment.

2007-12-03T08:00:00.000-08:00

That concept walks hand in hand with Intention.

To self.
To health.

To doing the things that makes intention, committment, health come to life.

Growth and change comes in backsliding, then the realization, and the re-committment. Its a never ending process.

Intention

2007-11-27T08:15:00.000-08:00

I realize this word is full of potential. Many of us don't realize our potential. Because we don't become engaged, active.

That is where the 'forward' and 'motion' concept connect with the intentional. One needs to engage. Be active.

I ponder this while I run/walk my long runs.
Even my intention is just that, intention, on some days. I have planned a core workout and/or a run/walk, but I don't do it.

Right now, I'm in the last days of training for a marathon, so I understand why I'm being sluggish on some days.

That makes me ponder my intentions for being a healthly athlete. After recovering from the marathon, my intention is to be actively engaged for 30-60 minutes 5 or 6 of 7 days. With strength and core training mixed into the days.

My personal goals are:

to realize my health potential:
--manage my diabetes (keep my a1c at 6.0 or below)
--manage my weight ( helps to manage diabetes and blood pressure)
--eat healthy foods in appropriate amounts
--exercise: cardio, strength, core, stretch

Calories

2007-11-20T08:26:00.000-08:00

So, what I said about the inexactness of determining how many calories burned during exercise goes the same for how many calories one eats.
Its a guess, an approximation.

I have to 'guess' whether an apple is medium or large. And with the supersizing of all of our food, one is hard pressed to know the size of an apple. What is 'medium'? In whose eyes?

There are those food labels, right?
I've always taken those as a guide, but not exact.

Weight Management is all about intake (calories) and output (exercise).
Its also about choosing healthy foods.

What I am learning about myself is that I consume more calories than I think. Or am willing to admit, even if I record what I eat. Its an approximation.

The indicator that I'm underestimating calories is that the scale isn't moving much. Even with the high mileage that comes with training for a marathon.

So, for the time being, I'm focusing on training and preparing for the marathon with sights to January and beyond to focus on healthy eating and continuing managing weight.

example:

2007-11-14T08:17:00.001-08:00

Last night I ran/walked 5 miles. One hour and 10 minutes. My all-knowing watch ( a Garmin Forerunner 305 ) said I burned 720 calories.

That fits with the idea that one burns about 100 calories per mile or per 10 minutes....plus, given that I weigh more than the type of person that 'rule' is for.

Go out for dinner or eat too many snacks... the empty calories add up fast.

Making wise choices is critical in fueling and refueling the body. And when weight managment is the goal, one needs to be diligent.

calories in.....so few out.

2007-11-12T18:57:00.000-08:00

I am continually amazed at how easy it is to consume calories.
Without realizing it, one can consume 1000 calories. easily. After running on Wednesday nights, we meet the running buds at a local resturant chain. When I look up the dietary info for some of their foods, the 'healthier' foods are attributed with 1000+ calories.

Problem is, I don't burn that many calories running that night.
What they say is, 100 calories per mile. If one is heavier than the typical, one burns more calories.
but still, it is really difficult to burn close to 1000 calories.
The other night, I ran 5 miles at a 12 pace. That comes up to less than 900 calories.

Calories are approximate, of course.
In exercise.
In food, maybe not so approximate.

Point is: its definately easier to consume calories than to expend them.

2007-11-03T17:53:00.000-07:00

It's like a second job.

We are currently training for a marathon. Into the stage of long miles. Run. Thats all we plan on the day of our scheduled long run. We don't schedule anything social. We'll be too tired. and perhahps sore. We are running/walking about a 13 to 15 pace, average. So we need to plan on 5-6 hours to run, get to the location and get home.

After our last marathon, we took the 'rest' admonition seriously and quit running or exercising. It was the beginining of our downfall--struggling to get back in the habit and pattern of exercise.

We didn't intentionally exercise.
When we did, it was an add on to our life.

By approaching our exercise as intentional ( and a second job), planning our daily exercise, we continue the mindset of exercise as part of life.

Health, in its largest sense, is the motivation for intentional forward motion.
Intention, focuses the effort.

Meaning

2007-10-29T11:52:00.000-07:00

Intentional. with purpose, focus, effort.

Forward: running, walking, biking, rowing ( ok, so its backwards)

Motion: movement. Creating a cardio workout.

(Nothing against yoga and pilates.)

Intentional Forward Motion. To make a conscious and intentional decision to exercise. To do so in a way that will add to one's health. One needs to exercise with intention and focus, expending energy. Cardio exercise is one of the best ways to expend calories.