Run Journal 6/15/2008

I hit the road this weekend, running a scenic 5.85 mile loop around a local lake. The route is hilly, to say at least. During this Sunday afternoon I decided I would start posting a running journal entries. During my runs my mind wonders, nothing is sacred.

My Run Vitals

• Distance 5.48 Miles
• Heart Rate (Avg - 155 bpm, Max - 177 bpm)
• Speed (Avg - 7.3 mph, Max - 9.2 mph)

My Gear

• Nathan Mutation Series Trail Mix
• Garmin Forerunner 50
• Nike Air Kutu

My Thoughts

• I went on the South Beach Diet last year and lost 40lbs. <yeah>, but now I feel I am limiting my calories too much. I tracked my caloric intake last week using VidaOne Health & Fitness (I love this application, but more on that later). I noticed that on an average day, I was consuming only 2100 calories. I have dropped weight in the past by controlling calories, but now I am after BODY FAT. 2100 is simply not enough calories to support my current activity. In a normal week I will run three days, weight train three days, and play tennis a couple of times. I came across a blog a few weeks ago, Stronglifts.com. Mehdi gave me a simple formula to make sure I consume enough calories.

Eat. At least 18x your bodyweight in lbs. More if needed. Track your food intake using Fitday.

Protein. 2g per bodyweight in lbs. Might seem a lot, but your muscles need it for recovery.

• My second driving thought was built on Mehdi's suggestion to use Fitday. I have used VidaOne Health & Fitness off and on for the past two years, but I decided to check out Fitday. I honestly didn't give the application a chance. I browsed, checking out features. I have decided that I am in the search for a new Health & Fitness Journal. Here are the features that I am looking for, that I can't seem to find. I am not going to waste time listing the normal stuff.

• Web based application that has offline capabilities.
• A mobile application that synchronizes over the air (OTA).
• Offers Badges or Widgets to post in blogs, Facebook and other social networking sites. I would like be able to show my health & fitness goals, and progress towards my goals.

I have looked into a few application, but so far nothing that suits my fancy. I would love to hear your suggestions and thoughts!

del.icio.us Tags: running,fitness

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My Personal Objectives

I have been greatly influenced by many great pieces of work. Here is a short list of my favorites in no particular order:

1. The Power of Focus

2. The 7 Habits of Highly Effective People

3. Focal Point

4. Life Matters

5. Rhinoceros Success

I have developed my objectives using a Balanced Scorecard approach. The key areas: Personal Growth & Development, Physical, Spiritual, Cultural, Benefactor, and Financial. I have decided to remove my career objectives from this list, for the time being.

A. Personal Growth & Development

1. Earn MBA with MIS (Management Information System) Concentration - 2012

2. Earn Bachelor of Science Business/ Marketing - 2010

I recently started going back to school. During my first attempt I studied Psychology. I spent time working in the field and decided it was not for me!

3. Learn to play guitar - 2009

I need to pick a song; I am WAY behind and this may slide to .Someday Maybe! list.

4. Read One Book per Month (my book list)

5. Listen to Two Audio Books per Month (my audio book list)

B. Physical

Exercise

1. Complete a Triathlon in 2011

2. Run a Marathon in 2010

3. Run two 5K events in 2009

4. Run three time per week (Avg. twenty miles per week)

5. Weight train three days per week (my strength workout routine)

Weight & Nutrition

1. Target weight goal – 190lbs. @ 8% body fat

2. Maintain a healthy diet eating five meals a day.

• Calories = Body Weight x 18 = 3420
• 60% Carbohydrates, 20% Protein, 20% Fat
• 1 G Protein per Body Weight (190 g)

C. Spiritually

1. Find a way to become more involved in our Church Community

2. Read the whole Bible by 2008

• BibleGateway.com
• Back to the Bible
• Crosswalk - Bible in a Year

3. Allocate daily time to reflect – utilize a daily journal

D. Culturally

1. Learn Spanish - 2011

• TalkingPanda
• Rosettastone

2. Learn Sign Language – 2010

E. Benefactor

1. Tithe to my church

2. Donate – time and money to local charities

• Habitat for Humanity
• American Cancer Society

4. Become involved w/ Neighborhood homeowners association

This is a great place to develop leadership skills.

5. Get involved w/ my children’s school

• WATCH D.O.G.S.® (Dads Of Great Students)

This is a great program, I would encourage every father to become involved. My daughters loved me being @ their school and interacting w/ their class mates.

F. Financially

1. Pay off all personal debt (besides home and car) – 2009

2. Pay off car loan – 2010

3. Fund an emergency fund (money market account) w/ six month of our expenses. – 2011

4. Have 30K in college funds for my daughters (2013, 2017)

5. Pay off our home – 2022

6. Total Net Worth $360,000 - 2020

Net-worth Goal = (Age*Income)/10

To be affluent according to The Millionaire Next Door – Net worth Goal * 2

7. Have $1,200,000 in Retirement Funds by 2037

del.icio.us Tags: goals,benefactor,financial,physical,spiritual,cultural,objective

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My 2008 Book's List

Here is my listing of the books that I intend to read or listen to during 2008. I will be attaching a review to each item as I complete the book. I owe you a few reviews! My goal for 2008 is read one book per month and listen to two audio books per month. I am currently behind, because I have picked up a bad habit of Skimming. I tend to skim the book looking for the high points, this leads to me having a book in each room of my house, left partially read! Hopefully this list helps me keep on track.

Books
1. How to Read a Book (A Touchstone Book), Mortimer Adler & Charles Van Doren
2. Getting Things Done: The Art of Stress-Free Productivity, David Allen
3. 48 Days to the Work You Love, Dan Miller
4. The 21 Irrefutable Laws of Leadership: Follow Them and People Will Follow You, John Maxwell
5. Strong Fathers, Strong Daughters: 10 Secrets Every Father Should Know, Meg Meeker
6. The New CIO Leader: Setting the Agenda and Delivering Results, Marianne Broadbent, Ellen Kitzis
7. Leveraging the New Infrastructure: How Market Leaders Capitalize on Information Technology, Peter Weill, Marianne Broadbent
8. Think and Grow Rich!: The Original Version, Restored and Revised, Napoleon Hill
9. Financial Intelligence: A Manager's Guide to Knowing What the Numbers Really Mean, Karen Berman, Joe Knight, John Case
10. Breakthrough Networking: Building Relationships That Last, Second Edition, Lillian D. Bjorseth
11. Optimal Thinking: How to Be Your Best Self, Rosalene Glickman
12. Performance Dashboards: Measuring, Monitoring, and Managing Your Business, Wayne W. Eckerson
13. The Visual Display of Quantitative Information, 2nd edition, Edward R. Tufte


Audio Books

1. Life Matters: Creating a Dynamic Balance of Work, Family, Time & Money, A. Roger Merrill, Rebecca R. Merrill
2. Blink: The Power of Thinking Without Thinking, Malcolm Gladwell
3. The Purpose-Driven Life, Rick Warren
4. The 7 Habits of Highly Effective People, Stephen R. Covey
5. Good to Great CD, James C. Collins
6. The World Is Flat 3.0, Thomas L. Friedman, Oliver Wyman
7. Rich Dad Poor Dad, Robert T. Kiyosaki, Sharon L. Lechte
8. The Millionaire Next Door, Thomas J. Stanley, William D. Danko
9. 50 Success Classics, Tom Butler-Bowdon
10. The Richest Man in Babylon, George S. Clason
11. The Fifth Discipline, Peter M. Senge

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