The 2016 Round-Up: Biggest Takeaways From A Year of Challenges

It’s that time of the year again!

It’s the end of the year, and that means it’s time to step back and reflect back on 2016’s Challenge List. This is where I take a step back to review the list and go over what went awesome, what didn’t go so great, and what was learned as a result.

So let’s take a look at total amount of challenges completed for 2016:

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In total, I managed to complete 72% of all challenges on my list. Some of the more notable tasks included:

  • Running a Spartan Race
  • Publishing an Android App
  • Tripling my distance record for swimming
  • Taking a trip out of the country
  • Building and shooting an arrow from scratch
  • and many more

While this was a year for new experiences, it also had one of the most pivotal moments that changed how I view productivity. With many successes came many learning experiences. With these learning experiences I plan on taking on 2017 with these ideas in mind:

Better to Be SMART Instead of Busy

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If I had to pinpoint my biggest mistake for 2016 it would have to be doing my 20 Things A Month experiment. You see, back in early February I had an idea that would push me to get things done. In order to motivate me to focus on my yearly challenges, I would select several tasks each month and then draw them up on a list of 20 things to complete at the end of the month.

My initial thought was that if  I broke it down like this I can chip at each tasks little by little and complete almost all of it by the end of the year.

Instead, I ended up finding myself pulling out my hair each day constantly doing work but barely making any significant progress towards my Challenge List goals.

It wasn’t until I listened to a podcast interview of Smarter, Faster Better‘s author Charles Durhigg that I realized what I was doing.

I crafted my To-Do lists to make me busy, not productive. Sure I would be spending 15 hours a day, working my brain and body to mush, but all of that was pointless because I was tackling small, insignificant tasks on my list in attempt to cross more items off.

I was experiencing, what is known as a False Authentic Pride, where you working towards  feelings of the little dopamine effects you get from doing small accomplishments  instead of working towards the much grander feeling of accomplishing something worthwhile.

Now I’ll be tackling on my tasks with SMART Goals in order to handle the bigger, more difficult tasks on my list and get much more done.

After learning this it led to another way I need to tackle my goals

Work Towards The Long-Term Goals

As Steve Kamb said in his book, Level Up Your Life:
Think of each big quest on your list as a series of tiny, incremental quests. If we can create 10 steps to a mastery of a skill, then we can focus our energy on simply putting one foot in front of the other and the process will take of itself
After hearing reading this it sparked something in my mind: There are very different feelings between how I feel accomplishing each challenge.

Each challenge I’ve completed thus far has been no stroll in the park. If I wasn’t pushing myself to go beyond my physical and mental limits, I was pushing myself to do things that went beyond my comfortable zone.

The problem is, I found that the challenges that ended up going towards my overall goals(i.e. My Impossible List) were far more satisfying than those I wanted to do because I thought it would be “fun” or “look cool”.

This caused my focus to shift towards my long-term goals instead of short-term, spontaneous goals. As a result, I didn’t really work towards some of these items as hard as others. My energy and focus went towards my long term goals, and each one I crossed off ended up giving me a more deserved feeling of accomplishment as well as put me that much closer to being who I want to be.

With that being said, there is one last thing I will be doing for 2017

Do A Lot in A Little, Not A Little in A Lot

Probably the biggest thing I’ve been debating about these last two years has been the number of items I’ve used on my list. I’ve done 25 challenges for 2 years now and each year I only get close to finishing 20 of them. Each item I work on typically takes a long time and a lot of focus to complete, so trying to do an average of over 2 per month starts to look less realistic.

If I really want to buckle down and finish off my goals I need to shorten my list so I can give it my all. But than that begs the question, how many challenges do I do? 20 challenges, 15 challenges, 10 challenges?

Well… That’s still up to debate. Right now I have quite a few items already sorted out for 2017’s list.

The idea I’m leaning on most is to cap the limit on 20  items and attempt to do 5 extra if I finish my list with a lot of time to spare. There would be something more definitive in my post for 2017’s Challenge List.

All and all though, I have to say that this year proved to be a great year for experimentation and learning. I am looking forward to this upcoming year and cannot wait to see what’s to come.

For all of you out there, I hope you had a great 2016, and shoot hard for an even better 2017. Train hard, and I’ll see you next year!

10 Apps To Eliminate Distraction And Become Focus Driven

“Distraction destroys action. If it’s not moving you towards your purpose, leave it alone” ~Jermaine Riley

Whenever we work we often find ourselves battling one of our greatest enemies, distraction. It is that obstacle that keeps you from writing that essay, finishing that long-term project, or just stopping you from getting things done. It becomes even more difficult when we are living in an age where distractions are just a click away.

Despite how valuable the internet has become the endless cat videos and memes have made it far easier for us to procrastinate. Luckily, there are tools out there that work to combat against these distractions. Below are my picks for the top tools to make you the focus-driven worker you set out to be.

StayFocused

What Does It Do: Blocks Websites
Supported Software: Chrome

StayFocused has held it’s reign as one of the top contenders for website blocking, and for good reason. StayFocused is highly configurable, allowing you to block any websites in a domain or just specific sub-domains. You set the time for how long you want to block it when you want to block it. If you don’t want go cold turkey quite yet StayFocused also has the option to set how many times a day you can access a webpage before it blocks it.

Price: Free

BlockSite

What Does It Do: Blocks Websites
Supported Software: Chrome

BlockSite is the plug-in I am currently using to block distracting websites. While it may not be as configurable as StayFocused this plug-in is just as excellent for getting the job done. BlockSite allows you to create a blacklist of sites and provides a quick-add option to any site you wish to block.

One of the reasons I love this tool is the built-in search filter. Back when I was at the pinnacle of internet distraction I would go as far as Googling proxies to access my blacklisted sites. BlockList was just powerhouse tool I needed to help fully eliminate my distractions

Price: Free

LeechBlock

What Does It Do: Blocks Websites
Supported Software: Firefox

If you are a FireFox user, LeechBlock will be just the software you need to stay focus. This Firefox Add-On is quick and easy to install and takes seconds to set-up. Similar to StayFocused, this tool is very configurable, allowing you to set the times and days to block certain websites or redirect them to another site.

LeechBlock also features several customizable tabs to categorize how you want to block certain sites. If you want to go more hardcore you can change some of the advanced settings to make it impossible to unblock certain sites without reinstalling FireFox all together.

Price: Free

Focus Booster

What Does It Do: Blocks Apps, Distraction Websites
Supported Software: Mac, Windows

Focus Booster takes from the famous Promodoro Technique by allowing you to block applications for 25 minutes then gives you 5 minute breaks. Users will be able to set different types of tasks they want to focus on and what will need to be blocked during that time. Along with being able to block software, Focus Booster also allows you to track your sessions to see how you progress.

Price: Free for first 20 sessions, then costs $3-5/month

Self-Control

What Does It Do: Blocks Apps, E-mails, Distracting Websites
Supported Software: Mac

SelfControl is one of the more powerful software tools featured on this list. Mac users can download this program and set a timer to block E-mail Servers, Applications, and Websites. Once the software’s timer starts the blocker will not stop until time is up, even if you restart your machine.

Price: Free

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Time-Out

What Does It Do: Reminds You To Take Breaks
Supported Software: Mac

Unlike our previously software on the list, Time-Out doesn’t block distracting software. Users can set a time for how long they want to work on a task. Then, when the timer counts to 0, the screen will dim and a pop up notification will show up reminding you to take a break.During this break time, Time-Out users can type out anything on their mind while a progress bar appears below telling them how long the break will last. Time-Out’s break times can be configured to occur only on certain applications or during certain times.

Price: Free

FocusMe

What Does It Do: Blocks App, Distracting Websites
Supported Software:
Windows

FocusMe is an application similar to Self-Control. Users are able to make a list of different website and software they wish to block. A timer is then set making any of the listed items blocked until the timer reaches 0.

Price: 30-day free trial, Prices vary

Focus Lock

What Does It Do: Blocks Mobile Applications
Supported Software: Android

Focus Lock follows similar mechanics as Focus Booster. Once enabled, Focus Lock will block any applications for 25 minutes then provide 5 minute breaks. All you need is to add your applications to the black list and set your working times. If you try to open up the application during the block time you will see a App Locked screen.

Price: Free

Forest: Stay Focused

What Does It Do: Prevents You Using Your Phone
Supported Software: Android, iPhone

Recently release to the iTunes store, Forest: Stay Focused, has been an amazing game to help mobile users stay focused. The game’s mechanics are simple, you plant a seed and must wait 30 minutes for the seed to grow. Once the 30 minutes are up the plant will grow into a tree and can be planted in a plot of land. However, if you leave the app before the timer runs out the tree will wither away. A clever way to prevent users from touching their phones to check Facebook or play Games.

Price: Free

White Noise Free

What Does It Do: Provides White Noise
Supported Software: Android, iPhone

A lot of these items on the list have been software that is used to blocked distracting websites and software. White Noise Free works to block another distraction: A noisy workplace environment. This mobile app has over 40 different sounds that help mask any noises around you to create a quiet space. To get the best effect I would recommend using this application with headphones.

Price: Free

Have a favorite tool that wasn’t featured? Let me know in the comments!

How To Do The Most In A Day

Stop me if this rings a bell: It is the start of a new day, you take a look at all the things you have to-do today. You have a full day ahead of you to get things done.

Fast forward to later that evening. Your time to work is almost up, you still have so much left to do and the deadline to complete them is drawing near. You are likely going to be staying up late just to get them done in time. I know I had my fair share of those days

While I may have spent each day crossing off my tasks, taking minimal breaks each day, by the end of the day I had accomplished almost nothing meaningful. This was because I kept making the same mistake every single day:

I was making not making a SMART To-Do List.

If I wanted to make sure I was getting the most done each day I had to figure out a way to improve my To-Do List. Fortunately for me, I discovered a way that helped increased my productivity by 1000%.

What Makes A Good To-Do List?

As Charles Durhigg describes in, Smarter Faster Better, a To-Do List should have the most important task first. Although, many of us don’t do this and fall into a spiral of spending each day finishing the easiest tasks first while leaving the more essential ones unfinished.

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One of the reasons why we often don’t do the most important tasks first is because we tend to build our To-Do list, but do not consider why they’re on there in the first place. Sure, if I work on a task I would happy to have finished it, but is its purpose valuable enough to focus on?

Most of the time the answer is no. We like to think that completing the task is as equally rewarding as the others on our list, but what ends up happening is that we focus on the wrong tasks we want to complete.

We feel what is known as Authentic Pride, otherwise known as the joy given when we feel like we’re accomplishing something. However, this is not true authentic pride, rather a dopamine effect we get when we cross off a few items on our list.

While it is definitely beneficially to write down your To-Do list down on paper, or use an electronic To-Do builder like Habitica or To-Do Ist, this is almost meaningless if the list is built without a thoughtful approach.

To make the most impacting To-Do List, these three rules are essential:

  • There needs to be a reason for doing the tasks
  • It should follow your stretch goals
  • There needs to be flexibility

Building A Better To-Do List

In order to figure out what tasks we should focus on it’s a important to think about why we want to focus on them in the first place. Once each item does have a reason figured out, it becomes clearer which ones take precedence over the other.

To figure out what are the most important tasks to focus on, follow along with me with this simple exercise:

  1. Take out a sheet of paper or your favorite electronic note taking software
  2. Separate the list into two columns, one titled To-Dos the other titled Reason
  3. Write down all the things you want to complete by the end of the week in the To-Do column. (1 sentence is more than enough)
  4. Once you finish your To-Do column, review each item and write down why you want to do it in the Reason column. (Again, 1 sentence is more than enough)

Now that you have a clear idea of what each task is and your motivation for doing them, pick out the top four to five most meaningful tasks (sound familiar?) and put them onto another list. By now your list should look something like this:

SMARTGOALS

This list you have created is now what we call your Weekly Stretch Goals.These items on your list are not things you should expect to complete in one day rather they will be broken down to smaller tasks completed throughout the week.

One of the best ways to accomplish this is to create what is known as SMART Goals.

Defining SMART Goals

SMART goals have been a popular way of formatting To-Do List for quite some time now, and that is not surprising. When trying to plot out an effective To-Do List, SMART Goals can become an extremely practical tool to help plan that out. Some of you may be asking yourself,

“What are SMART Goals?”

SMART goals is an acronym used to define each item on a To-Do List and how needs to be worked on. It stands for:

  • Specific – What needs to be accomplished
  • Measurable – How the task will be broken down
  • Achievable – What needs to be done to fully focus
  • Realistic – How you plan on reaching this focus
  • Timeline – When it will be completed

To help illustrate this let me use an example of one stretch goals I have on my list:

Publish an Application on the Google Play Store

Right here I have a clear, Specific, goal of what I want accomplished by the end of the week. The next step is to divide up this project into smaller, Measurable, tasks that can be accomplished throughout the week:

  1. An interface needs to be designed
  2. The application needs to be coded
  3. The application needs to fully functional
  4. The application needs to be published

The next step is to formulate a plan on how I will achieve this. I am able to delegate 2-3 hours on this project on days I work, while the days I have off I can spend more time on the harder tasks. To make this Achievable, I have to schedule in what times are best suited to perform what tasks.

Now the only way to make this Realistic is if I define certain rules for myself to work on this task. During the time dedicated to the project I will be closing my e-mail, leaving my phone on silent, and only work on this task during the allocated tasks.

Break it down on a day-by-day basis, the Timeline would look something like this:

  • Day 1: Create project’s user interface
  • Day 2: Code the project to perform basic operations
  • Day 3: Add any additional features to the project
  • Day 4: Test and fix any bugs
  • Day 5: Finalize and publish

Writing this SMART goal took less than 2-3 minutes to complete. This task is now delegated from one huge project to much smaller, manageable, tasks that I can complete throughout the week. It also gives me a better idea of what I should be focusing on doing the day and what other items should be handled later.

Which leads me to the final component for building a To-Do List

Your To-Do List Should Be Flexible

One of the last, but most important parts of your To-Do list is that it needs to have room for flexibility. There are going to be days where something pops up and you can’t accomplish your To-Do list as expected. This doesn’t mean you should completely stop yourself from working towards your goals, instead that task should be revised to a fit a more realistic goal for the week.

A fundamental thing to keep in mind is that designing effective SMART Goals is not something that can be done once per week. SMART Goals should be created, then reviewed and updated daily.

This is because new To-Dos will always be popping up throughout the week and it is impossible to gauge your priorities days in advanced. I would personally recommend having two to-do lists. One that has your weekly SMART Goals, and one that has your every day goals.

Each day, before writing your daily To-Do list, spend some time thinking about what you need to accomplish for the day. Analyze how you plan on approaching each tasks. Richard Plepler, HBO’s CEO, does something similar to this by doing non-religious prayer 15 minutes a day. I personally spend 5 minutes a day meditating to go through what I need to do throughout the day.

Regardless of what mental exercise you plan on doing, remember to keep your SMART Goals in mind when creating your list.

Conclusion

I hope that this entry helped anyone who is struggling with their every day tasks.I know since changing how I do my To-Dos I have started seeing a noticeable increase in finishing my Challenge List goals.

Just to leave off, you do not have to do your To-Do lists in this exact format. Some people have different ways they approach tasks and that is perfectly fine.The important thing is to experiment with how to create To-Do list and see what works for you. For me, SMART goals have been a tremendous help to increase my productivity, for others, this may not be the case.

Whatever the case, just remember your To-Do list is not just how many items you cross off, but what you improve on when you do it. Stay strong, and keep pushing forward.

The Photo Journal

Today I’ve been siting at home feeling sick. Since I’ve not been able to do work on some of my To-Do’s, I decided to take this opportunity to look on the bright side.

Being home bed-ridden opens me up to doing something I’ve been wanting to do for a long while. Since I created my second blog, 1k Photo Challenge it has been seeing a steady rise in growth.

It wasn’t not really my intention to separate this blog from my Photo Journal blog, but I felt that the two blogs had vastly inconsistent formats that would not work as one. Fortunately, today has given me the opportunity to keep these blogs separate but still merge them under one unity.

So now, under both sites you will find each one of them linking to the other blog. For the Challenge List you can go under:

Challenge Lists >> 1K Photo Challenge

If you are unaware of what the 1k Photo Journal is about, check over here for why it was started. You can also check out some of the top posts from the site:

Top Posts:

DSC00604Devil Lake State Park

As we begun our descent the sun started to blare down. We built up more of a sweat on our decline trip from the West Bluff Trail then we did during our incline. […]Read more

 

 

20160610_120055Minneapolis Diagonal Trail

It was a hot and sunny day today making the run especially sweaty […] Read More

 

 

20160624_105337Off On Holiday

Tomorrow I will be traveling north to run the Spartan Sprint then heading west to explore the area of Wisconsin.[…]Read More

Lessons Learned After Becoming A Spartan

Back in September of 2015 I ran a 5k Obstacle Course Race called a Rugged Maniac. Prior to this race I had felt a slump in my workout that made it really difficult to find the motivation I needed to train.

Running this Obstacle Course Race(OCR) ended up being just the rejuvenation I needed to push myself back into Parkour and Endurance Sports. Immediately after I ran my Rugged Maniac I thought to myself, “This felt pretty easy, I bet a Spartan Race wouldn’t be so hard”.

This led me to signing up for a Spartan Sprint, which ended up being a whole another ball game than a Rugged Maniac. At the end of my Spartan Run I was bleeding, dirty, sweaty, and bruised. But more than anything, I felt a sense of accomplishment that is unparalleled to anything I’ve done before.

You see, running a Spartan Sprint not only gave me a much better idea of my physical self, it also taught me 5 very important lessons I will be taking with me for both future races and towards my own self-growth.

Lesson 1: Be Positive

When you are putting yourself in a situation that demands you to go beyond your limits, it doesn’t matter how much you’ve trained beforehand or how much energy your body has. All of this can be useless if you do not face the obstacle with a positive mindset.

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During my race I was faced with a seemingly easy obstacle known as The Z-Wall. I’ve done much more difficult rock climbing routes a thousand times before so I thought this would be a piece of cake. Halfway through the Z-Wall I found I had to really stretch out my leg to get my foot placement onto the next block. My leg ended up cramping up on me, shocking the pain through the rest of my body. I lost my grip on the wall and went down like a ton of bricks.

Despite the pain I gave myself a moment of rest before limping to the Peanlty Zone to do my 30 Burpees. This was a set-back but by no means was this going to send me down a Downward Spiral. Instead I looked at this optimistically, “I can still stand on my feet, and it’s only 30 burpees”. I knocked out the burpees then continued the race with a smile on my face.

This positive attitude is just not something you should do for yourself, but for others. My start time had many of the racers run in 90% humidity and 90 degree weather. It was miserably sunny out and many people weren’t running at their ideal performance.

At mile 2 I saw a team of two trying to hoff it up the hill. At one point one of the runners sat down in the shade and told his buddy, “I just can’t do it”.

His friend knelt down next to him looked him dead in the eyes and said, “Yes you can. You’ve already made it farther than you thought you could. You can keep going”.

Meanwhile, a passing runner past by the two, flashed a big smile to the first guy and told him “You’re doing great!”. I didn’t see these two guys again until mile 4, both of them running downhill with smiles across their faces. Seeing these two inspired me to give positive energy to my fellow racers as well.

Some of us are going to hit our limits and something as simple as a “Good job”can be all we need to keep pushing.

Lesson 2: Don’t Underestimate The Course

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Initially when I signed up for the course I didn’t think of it as a big deal. I thought, “It’s only 5 miles, that’s just another light run but with a few obstacles in between”.

Because I didn’t go at it with the same mindset I normally do with my races I ended up committing several runner’s sins:

  • No Carb Loading
  • Improper Warm-Up
  • Didn’t Tapper Prior To Race

All of this resulted in me performing at my worst throughout the race. By mile 3 I was already half an hour into the race and I already drained the energy in my body. I was hungry, weak, and all I thought about was how good pancakes would be right now. If I just spent the time to properly carb load I know I would’ve been at a much better physical state throughout the race.

For my warm-ups I did essentially the same routine I do before I do my regular runs. I did no research on the average time it takes to finish a Sparta race so I shot for 10 minutes slower than my usual 5-mile runs. My expected finish time and my actual finish time ended up being vastly different:

Expected Finish Time: 50 min
Actual Finish Time: 2 hours, 28 minutes

If I planned my race a bit smarter and did more research on how long it takes to complete a Spartan Race, I would have definitely spent more time warming up. I also wouldn’t have put in 15 hours of working out the week of the race.

I’m not sure what would’ve happened if I took this race more seriously and treated it like my other races, but I guarantee I would’ve ran that race far less fatigued, sore, and hungry. It may have also avoided some cramping the occurred throughout some of the obstacles.

Lesson 3: Remember To Pace

Along with the 3 runner sins mentioned in Lesson 2, there’s another big mistake I ended up committing during my Spartan race: Being impatient.

Taking away from my experience running my Marathon last year, I made sure not to push myself to run faster when I’m already doing well. Although, one mistake I did end up repeating was trying to compete in a race I wasn’t initially planning on being competitive in.

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When I started my Spartan Race all I cared about was finishing. All I wanted to do was see if I could complete a Spartan Race and learn just what my body can do. If I didn’t reach my expected finish time, that was perfectly okay.

With that being said, I experienced Deja Vu during my race. Much like my marathon I got to the race a bit late. At this point, many of the runners who started earlier than me are well off into the course. Remembering to keep it slow, I ran at my normal pace.

After mile 1 I started passing racers who started a little earlier than me. Eventually I started passing racers who started a good 1-2 hours before I did. At this point, I grew a big head that nearly ruined me for the rest of the race.

Instead of just finishing it I was thinking of ways I can finish it faster. If there was an obstacle that had too many people ahead of me, I would just skip it and take the penalty burpees. Even if I was drenched in sweat from the blaring hot sun I would not stop to rest by the water station but instead drink 1 cup and move on.

Then by mile 3 my body hit that point where I struggled to do obstacles I know I could do easily. I was exhausted, sore, and was losing stride. At this point I realized I needed to just slow down, a decision I was grateful to have made. While I took my time going through the obstacles there were some people who seemed to have the same idea as I did and rush through the course.

These same guys trying to rush through were soon found either collapsed on the ground or slowly limping along. Meanwhile, other racers taking a slower pace were briskly passing by them.

Lesson 4: Adapt to Anything

One of the things that makes a Spartan Race so challenging is that it has you use your body in ways you aren’t normally use to doing at a gym. Sure carrying a 50lb object may be easy enough for most athletes out there. Heck, some of you are probably hitting higher weights for your regular workouts. However, 50lbs becomes a whole different story when that object is in the form of a 5 gallon bucket, filled with rocks, and needs to be carried up and down a steep hill.

When I looked into some of the obstacles typical in a Spartan Race it seemed like I would be working my body in some unusual ways. At first I was fine with this. Being from a Parkour background, adaptability is what I strive for. Although, while I was able to make it up the walls and across the monkey bars with ease, I was not prepared for some of the more awkward obstacles out there like the atlas ball.

flooded

The atlas ball has been estimated to be 100lb for the guys, and about 60lb for the women. At first, this didn’t seem like a problem. When I went to the gym with my friend I spent some time lifting and carry 100lb weights until I was confident enough for the course. Then when race day came, I bent over and reached for the ball and… I couldn’t lift it. The ball was too smooth and slippery from the mud making it difficult to get the grip I needed to lift it.

Other racers around me seemed to be in the same boat. When we couldn’t lift the ball we asked some of those around us if they can help us grip it just so we can lift the damn thing.

Then there is the infamous Spear Throw obstacle. This obstacle is known as the Burpee Maker. Not only is it difficult to stick a spear 20 feet away, but you only get one shot to do it. Most racers aren’t going in it with a degree in spear throwing so you can imagine the number of people in the Penalty Zone.

When I first learned of this obstacle I decided I was not going to be one of the many who fall victim to this obstacle. So, a month before the race, I crafted a spear using a stick, some rope, and a pocket knife. I then spent a good 3 hours throwing it at a wooden board in my backyard. It took quite a while until I was able to stick the spear consistently, but when race day came I successfully stuck that spear on my first try.

The point I want to drive home is that if you are going to run a Spartan Race, look at the obstacles you’ll likely be doing, then train for them in a simulated environment. If you can do pull-ups, work on different grip strengths by changing your hand position or using a towel hanging from the bar. If you’ve never carried 50lb bag over long distances before, make your own then spend some time walking with it.

Keep in mind that your body is going to be doing things it may have never done before.

Lesson 5: No Such Thing As Quitting

Unless you are one of the Elite Spartan Runners, you’ll probably not running a Spartan Race for competitive reasons. You are doing it to see if you can do it.

"The hardest part is showing up. 40% don’t. Don’t be part of that 40%" 
-Tony Matesi, Spartan Race Director

By being at that starting line you have already past the first and most difficult obstacle, just being there. Remember that the human body has always been capable of doing the impossible. Before Roger Bannister broke the 4-minute mile, researchers were convinced it was not physically possible for humans to do.

Marathons are often thought as the most ultimate feats of endurance, but then we learn there are Indigenous tribes out there who can run 200 miles non-stop.

 

Runners don’t cross that finish line because they ran until they started feeling tired. At some point it no longer becomes a test of the body, but a test of the mind. If you want to complete this race you need to remove the word quit from your vocabulary and think that the only stopping point is at that end.

Remember that once you are out there is just you against you.

Conclusion

If there’s anything you should take away from this it is that you should plan smart, train smart, and keep your will strong. There is no telling what you are going to be able to do until you do it.

"Only those who endure the hardships of training can attain glory" 
-Hiroshi Yamanka, Gash Bell

 

At the end of my race I was well past my exhaustion point. My fingers were cut up, my shoes were torn to shreds, and I had bruises throughout my body. My girlfriend asked me, Was it worth it?

To which I responded:

Not only was it worth it, I am already waiting for registration to open up for next year.

 

1K Photo Challenge – Adventures In Caving

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Cave People of Spring Valley Cave

This month I had the pleasure of joining the Minnesota Caving Club for my first caving experience. I’ve been interested in going caving since watching the film The Descent, right before all the cave-ins and death. It not only looked like a fun, new challenge, but would also be a different kind of hiking adventure.

Being a complete newbie to Caving, I was not sure what I’d need. I shot an e-mail to the club president who told me all I need to do is to dress in clothes I don’t mind getting dirty. Just to be safe, my girlfriend and I went on a trip to gather some helmets, gloves, headlights, and boots for our caving endeavor.

The club met pretty far south in Minnesota early in the morning. Since we were a good distance away from their meeting location we got up before dusk. Not being familiar with the southern part of Minnesota, we got a bit lost once or twice in the vast farmland that stretched for miles. We met up with John “The Cave-man”, president of the club. John guided us down a 2-hour trip towards Rochester where we traveled to a privately owned cave.We learned that we were traveling to several caves that day, all of which were owned by John. I2cPe6CThe club itself consisted of a number of outgoing experienced cavers all very friendly to talk to. We also found that most of the equipment we did buy was completely useless for the cave, but the club had more than enough gear to spare. We spent little time above ground before going on our under ground tour down the cave.

Now, when I thought of caving, I had a different sort of idea of what I’ll be getting into. My only experience in caving was being guided through a Tourist Attraction of a cold environment that was extremely well lit. This caving experience was a whole another level than that tourist attraction. Shortly after getting into the cave we found ourselves in a cool damp area that was a complete blackout only lit by out head lights. The pathway was not the familiar flat terrain, but a rocky area where each step had to be taken with precision and caution.
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During our tour, our guides, Anna and Trish, talked to us about certain caving techniques and information about how the cave’s structure formed.We got to some of the more unique area of the cave shortly into the tour. I was grateful to have skipped out on the fatty foods all this time, because we ended up spending a good chunk of time crawling on our stomachs through thin crevices to reach hidden rooms. Some of these crevices definitely had to involve some shimming, flexibility, and a good chunk of upper body strength. Especially when some of the holes we  crawled through lifted our legs completely off the ground.

 

 

Since it was Spring a few of the cave pathways were not taken because of flooding. However, this only opened up the opportunity to explore other structures that required a TGuLvtgdifferent kind of traversing to get through. The second half of our caving adventure was on the higher ground. This was definitely the time to learn if you’re afraid of heights since much of the exploration involved shoving ourselves in between cave walls 20 feet above the ground and carefully stepping our feet to find the ladder mounted between the rocks.

The entire adventure did not feel extremely physical, but the four of us, all young and fit, were sweaty and out of breath by the time we finished. After we settled for lunch we took above ground to explore the creek and smaller caves around the area. Unfortunately for us, my girlfriend and I had to cut it short due to a family emergency. Although, both of us agree that the entire experience was definitely a memorable one, making it my top pick for the 1K Photo Challenge day of the month.

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1K Photo Challenge – Starting A Journal

A few weeks ago, Ransom Patterson, writer on College Info Geek, wrote an article about the importance of keeping a journal. Ransom found that since he started a journal he was able to develop a log that allows him to reflect on his life and see how he has developed over time.

Now when Ransom was talking about keeping a journal he mention how it’s more ideal to keep a daily journal rather than documenting one whenever you feel like it. This not only builds strong journaling habits, but also is a great way to express your thoughts and feelings on that day.

As some of you are aware, my Challenge List is a journal documenting milestones achieved in my life. When I first read about keeping a daily journal I figured doing it online only made sense for me. Although, when I look through all of my previous blog entries I found that a lot of them are formatted in a way that takes a while to write up. I felt that creating a daily journal here will not only require me to write a lot each day, but it will also take away from the entries that are there to reflect on each goal achieved on my list.

So, with that being said, I decided to create an online photo journal. A photo journal not only allows me to document each day visually, but also gives me the ability to write very brief descriptions about my thoughts and feelings that day. This photo journal will document one photo that involved a progression/event that has significance towards my goals.Every 30 days I will be taking the best/memorable/eventful photo and writing a reflection of that day. The reason why I call it a “1k Photo Challenge” is because I felt I needed an overall goal to motivate me for updating my daily journal. Since I like challenges, I thought I’ll make one that requires me to journal once day, for 1,000 days.

I’ve started this project about a month ago and already it has been a positive way for me to look back and see how much I’ve grown in just a mere 30 days. I recommend everyone to start a journal of their own and start writing in it every day. It has been a very encouraging way to go out and find adventure in life. If you have created a daily journal give a comment below on where it can be found and how it has been an influence for you.

Goal 29 Accomplished: Do Not Say “I” For An Entire Day

“Have you ever noticed how often we use the word “I” in a conversation. Whenever we do talk to someone it’s not difficult to accidentally make the conversation about ourselves.”

When I first heard this quote it made me more aware of how often I used the word “I” in a conversation. It was common for me start a conversation or chat with someone for a period of time and use the word “I” at some point. It got to the point where it was difficult to try not to use that word in my vocabulary whenever making conversation.

So in the start of 2016, I chose to challenge myself to completely remove the word “I” from my vocabulary for an entire day. This challenge would not only require me not to say “I”, but words that utilize “I” in abbreviation like, “I’m, I’ll, and I’d”. This challenge was not just limited to conversations spoken orally, but also through different forms of communication such texting, e-mailing, and IM’ing. To make sure there wasn’t a way to cheat this challenge, like staying quiet for the entire day, I made it required to be able to do this challenge only on days where I’m doing my regular duties. These were days where I was the most talkative whether it was when I worked, doing extracurricular activities, blogging, socializing, or other activities that required a lot of communication.

This challenge ended up being quite different than some of the others on my list. Instead of it being an accumulation of activities or one activity happening on a specific day/event, this was something that could be done every single day. This challenge meant there was a lot more room for failure throughout the year. So, when the year started I decided to take up this challenge right on January 1st. At first, I thought this challenge would be a bit difficult but possible after a handful of failures. However, despite being actively aware of not using the word “I”, it ended up taking me 114 consecutive days before successfully completing this challenge.

Doing this challenge ended up becoming quite the experience. When “I” was removed from my vocabulary it largely influenced the way I conversed with others. Trying to be aware of not using the word “I” ended up making me talk slower than usual, often making me think about what to say for a good 1-2 seconds before actually speaking. This ended up causing me to put a lot more thought into what to say order to convey a concise but meaningful message.

Although the most interesting aspect of not saying “I” was how much it shifted what to say during a conversation. Removing the word “I” from all conversations also removed most topics related to myself. This shifted about 95% of my conversation to either be more general or about the other person/people I was conversing with. This helped me realize how much people tend to like to talk about themselves.It felt like one of the easiest ways to make someone happy was to make the discussion about them. When they are talking about themselves they seem to be a lot more open towards sharing things about themselves and enjoyed my company more. Whenever I conversed with different strangers it was far quicker for them to be friendlier towards me than prior to when I started this challenge.

Even though this challenge is completed, the habit of trying not to say “I” still has stuck with me. Many of my conversations have now shifted to rarely talking about myself to instead making talking more about other person. I still have an awareness for speaking with others and find how little the word “I” is used. Not sure if this has became a temporary habit influenced by this challenge or if the result is more long term. Whatever the case, this challenge proved to be extremely difficult yet fun to do.

2016 Challenge List
29 Do not say “I” for an entire day

Zombies Run! Spring 2016 Virtural Race

This week I had the pleasure of running Six to Start’s 2nd Zombies Run! Virtual Race. As a new found lover of races, I thought this race would be the perfect chance to challenge myself and run my first race competitively. It also seemed excitingly to participate in a race that immerses you into a Post-Apocalyptic story throughout the run.For those of who may not be familiar with this app, I would highly recommend trying it out. I’ve done a review of the application which can be found here.

The best thing about doing a virtual race was that it meant I had more flexibility on when I can race.The Spring 2016 virtual race could be run any time between March 30th – April 11th. This time range helped lessen the work of revising my running schedule to work 20160401_170438around a specific date. Another positive side to this was that, since I could plan my own route, I was able to pick a running path that was as little uphill as possible. When March 30th rolled around I got a pack containing a shirt and an envelope saying “Open After Completing Mission”. The T-shirt was one of the most comfortable, breathable articles of clothing I’ve ever had for running gear. I was so excited to wear it I chose to push my Run’s date to occur several days earlier.

Race Day arrived so it was time to gear up and race. While this may not be my first race I’ve done, this was going to be my first competitive race. Being an avid long distance runner, I felt the best way to challenge myself was to attempt the 10k as fast as possible. So, I followed my race day with as much consideration as I did with my marathon. I made sure I was well-hydrated, filled with carbs, and wearing the right amount of clothing so I can go at an optimal pace. I clicked start on my mission and off I went.

Not repeating the same mistake as my marathon run, I made sure that my first half of the race was maintaining a constant pace throughout. During my run I was deep focused on breathing, “Inhale through the nose, exhale through the mouth”. Since I was not running a full 26.2 miler, I made a few changes to how I approached this run. When running downhill I did not slow myself down to maintain my pace, but kept my stride so my pace was slightly faster. When going uphill I pushed myself to go slightly faster so I did not lose pace during my run.

This worked out for me during the majority of my run, but by mile 5 I was starting to fe20160401_170758el the effects of my energy expenditure. However, what kept me going at my pace was the Zombies Run! Application reminding me just how much distance I had left. By the time I hit the 6 mile marker I thought, “Just .2 miles left to go, time to pick up the pace”. At this point I booked it into full sprint mode to reach the end of my run. I heard the wonderful words, “Race Over, you can stop running”, before I slowed down to a cool-down jog. The 90-second sound post-race sound clip playing at the end of the run was exactly what I needed to catch my breath without my blood pressure going out of control. When the words “Mission Completed” were announced I stopped running altogether and stretched out.

Normally after a run I stay away from drinks that contain calories, but today I felt like this 6-miler was different. I gave the run my all and managed to even achieve a PR (39:42] by the end of it. I had a Gatorade saved for the race which was drunk with pride. Six to Start put on one entertaining Virtual Race completed with some pretty sweet rewards. I am taking what I learned from this race to plan out my races in the future. To all my fellow racers out there, I hope you had fun and gave it your all.

Goal 45 Accomplished: Take a Yoga Class

If you had been following my blog back in November you may have noticed that I participated in this 16-month challenge called “Buff Buddies”. This challenge ended up being the push I needed to get back into serious training by working out every single day. Out of the seven days of working out I had dedicated one of these days to be a “rest day” to stretch out and do light exercises for muscle recovery.

One of the most influential workouts I took up since putting in rest days has been Yoga. I’ll be the first to admit that, while I have done Yoga following Youtube videos, I am still a total newbie at the practice. I felt that the only way to truly understand the power of Yoga would to at least be to consult an expert in the field. Since Buff Buddies was coincidentally occurring before 2016, I thought what better way to get into the sport than to put it in as a Challenge item.

When I went into the Spirit of the Lake Yoga I thought it was like stepping into a different world. The office was filled with a lots of herbal tea bags, natural oils, and prayer beads. I was greeted by a very eccentric, tan-skinned, instructor who had very little body fat.I signed up for the drop-in Beginner’s class then took my place on a mat in a room filled with two very fit twenty year-old dudes and about five middle-aged women. The atmosphere definitely felt slow and calming, a complete opposite from my usual environment training at the Parkour academy where you’ll find muscle-bound guys doing flips to the sound of Dubstep.

When I initially thought Yoga I thought of it as just doing a lot of stretching. To my surprise, there was a lot of meditative techniques that mixed into the class. We started the class by reviewing the seven chakras in yoga. We were going over the Fire Chakra, which basically came down to a lot of heavy breathing and a lot of positions meant to raise our body’s temperature. I found that a lot of the different sort of poses we had to hold wasn’t so difficult to do, but when it came to maintaining a rapid breath while being in a one legged plank, it ended being quite the feat.

After one hour of being put in different positions and doing rapid breathing we ended our session lying on the floor working on slow breathing techniques. Now that I was able to gather my thoughts I came to the realization that my body was stretched, hot, and dehydrated. I didn’t feel like Yoga was as excessive as the workouts I usually do, but my entire mind felt exhausted while my body felt awake. My sore muscles also felt a lot more relaxed by the end of class..

I felt very renewed afterwards. During the entire workout I was able to release my mind and decompress. The workout ended up being a calming experience that benefited me more mentally than it did physically. I personally am not a spiritual kind of guy, but I did feel like doing Yoga allowed me to be more grounded to the earth.

Spirit of the Lake Yoga felt like an extremely welcoming place that gave me a pleasurable experience different than what I’m use to in my workouts. If you are ever in the Minnetonka-Excelsior area I would highly recommend signing up for one of their classes. I am looking forward to coming back for one of their later workshops, Yoga for the Runner.

2016 Challenge List:
45 Take a Yoga Class