Books, Books, Books

I am still reading Succcess Through a Positive Mental Attitude, but I've decided to stop posting after each chapter.  Instead, I'll be rating books I read and writing a short review including 3 main points that I take away.  Below is my rating system.

Must-read regardless of the kind of reading you typically like

I'll definitely read it again

Must-read if you like the genre/ category of book

I'll probably read it again

I recommend it if you like the genre/ category, but not a must-read

I may read it again

I don't recommend it but go for it if you really want to 

I won't read it again

Don't read it

I won't even think of picking it up again

Whoa!

Over two months on, and I'm finally back.  Here's the run-down.

1) Natsuko's green card has been delayed.  More docs to submit.  Frustrating!  I was doing okay when I thought she'd be in NYC by year end, but with this delay, everything got a lot harder.

2) I'm stoked to have re-joined my old company!  In November, I joined a new team in my previous company, which has been awesome (and the reason I've been too busy to blog).  It's great to be back :)

3) Merry Christmas and Happy Holidays!  Had a nice Christmas with family.

4) Kona (over 2 months ago) was awesome!  Sebastian Kienle took the title for the men and Mirinda Carfrae ran down a 14:30 deficit off the bike to take the women's race.  A surprise on the men's side was Ben Hoffman of the US taking second, which is the best finish by an American in some time.  Less of a surprise, Daniela Ryf, who I shouted out before the race, came home 2nd woman after leading much of the race.  Watch out for her in years to come.

Below is a cool video of highlights from the week and race.

5) Finally, I didn't hit any of the goals I set earlier this year (READ HERE).  Not good.  But, this lack of success already drove me to sign up for a few races in 2015.  Full goals to come.

A Look Back

pic from triathlete.competitor.com

"Only those who risk going too far will find their limits."

Even the best trained professionals have can have a tough day in Kona.  Click HERE for a look back at some of the better known meltdowns.

Two Days to Kona!

It's coming soon!  So excited!  Check out the above video of the men's defending champ.  Also, the video below of Rachel Joyce, 2nd last year.  YouTube "Tri House Hangout" for more.

Last thing, Breakfast from Kona with Bob Babbit has had some great interviews!  YouTube it.

More Kona Course

We already saw a video on the Energy Lab, and here's another well-known obstacle in Kona.  The Mumuku Winds.

The Energy Lab

More Kona excitement!  One of the best known parts of the Kona race course is the Energy Lab.  It's a 3mi barren landscape with few supporters at about 15 miles into the marathon, and supposedly this is where many good performances become great or fall apart.

Also, part 3 of Linsey Corbin: What I'm Made Of.

Breakfast from Kona

Today kicks off one of my favorite parts of the Kona lead-up, Breakfast from Kona with Bob Babbit!  He'll be interviewing a number of the top competitors and possibly some incredible age group racers.  Check out "Babbitville" on YouTube for a new episode everyday this week.

FYI, the interviews are far apart, so here's a list.
- 2:00 Craig Alexander (pro)
- 38:00 Race Director and Mayor of Hawai'i Island
- 1:04:00 Linsey Corbin (pro)
- 1:26:00 Michelle Vesterby (pro)
- 1:53:00 Sebastian Kienle (pro)
- 2:26:00 Pete Jacobs (pro)
- 3:02:00 Melissa Hauschildt (pro, but injured so not racing)
- 3:30:00 Ricky James (challenged athlete)
- 3:53:00 Eneko Llanos (pro)
- 4:22:00 Liz Blatchford (pro)

Linsey Corbin: Kona Prep

More Kona videos to get you in the mood.  This is Linsey Corbin, an American pro, as she preps for the biggest race of the year.

Click HERE for Part 1 and see below video for Part 2.  Parts 3 and 4 to come.  Getting excited!!

Ironman World Championships 2014

pic from www.telegraph.co.uk

With just under two weeks to go, I'm starting to get excited for the Ironman World Champs.  One day I will race it, but for now, I'm just following.

Click HERE for the pro start list.  There's always good story-lines, but here are a few folks in particular that I'm looking out for.

- Bart Aernouts, a young Belgian who runs like the wind.  He finished 8th in Kona in 2013.  This year he won his first full-distance Ironman in France followed by his first European 70.3 Championship

- Tim O'Donnell, top American at Kona 2013 (5th overall) and getting better every year.

- Bevan Docherty, a Kiwi who's performed at every distance from 2 Olympic medals to winning Ironman New Zealand.  He jumped up to the iron-distance after London 2012, so I think he's just getting started.

- Daniela Ryf, her year in one word... WOW!  Let's see, she won the Zurich Olympic race and Ironman Zurich on back-to-back days, then Ironman 70.3 European Champs, followed by IM Copenhagen and topped it off with a win at 70.3 World Champs.  Wow!

- Rachel Joyce, maybe I have a thing for female triathletes from the UK, but she really put on a performance finishing 2nd in Kona last year and had another great battle with Mirinda Carfrae at Roth earlier this year.  Can't wait to see what's in store for Oct 11th.

To get in the mood, I've been re-watching old Kona races on YouTube.  Actually, I've watched almost every one available, 1989 (The Iron War) through 2013.  They're all great, but below are a couple to get you started.

2002, the last time an American man, Tim DeBoom, won

2004, first time the "big bike lead" strategy worked in Kona

Also, Apolo Ohno has taken Hines Ward's place on the the Got Chocolate Milk Team.  Check out episode 1 of Mission Apolo below.  Click HERE for the website and rest of the episodes.

Isklar Norseman Xtreme Triathlon 2014

pic from www.triathlonireland.com

This race is just so awesome.  Definitely on my bucket list.  Click HERE for the 2014 video.  Enjoy :)

Success Through PMA: Chapter 4

Chapter 4: Will you dare to explore the powers of your mind?

Ideas
- "You are a mind with a body."  The mind controls the body, not the other way around.
- The mind is made of two parts: the conscious and the subconscious.  The subconscious is very powerful but not well understood.  One way to tap into that power is through conscious autosuggestion a.k.a. self-suggestion.  (Funnily enough, Natsuko is reading a book about a similar concept.)  Anyway, to do this, write down your goal and say it to yourself out loud everyday.  The idea is that whenever you are presented with an opportunity to move closer to that goal, you subconscious mind will persuade you to respond even if you don't consciously acknowledge it.  I do something similar, though it's not a goal, it's about positive reinforcement for my job search.
     - As I wake up, "It's a beautiful day, and it's great to be alive.  I'm ready for the best job for me."
     - As I go to sleep, "I'm grateful for today.  Today is in the past.  I'll sleep and prepare for tomorrow."

Quotes
- "Day by day in every way I am getting better and better."
- "You can do it if you believe you can."

Success Through PMA: Chapter 3

Chapter 3: Clear the cobwebs from your thinking

Ideas
- In order to reach your goals, you need to work with others.  For effective communication, we need to free our mind from negative feelings, emotions, prejudices, beliefs and habits.  I think the quote below explains this quite well.
- Start with a "meeting of the minds."  I.e. When you have a misunderstanding with someone, take a step back and make sure you're on the same page.
- Make sure to separate facts from fiction.

Quotes
- "When I am faced with a problem that involves a misunderstanding with another person, I must first start with myself"

Our Wedding!

We've been featured by Pacific Weddings!  Click HERE and be taken away to Maui to relive our wonderful wedding :)

Success Through PMA: Chapter 2

Chapter 2: You can change your world

Ideas
- The book mentions 17 success principles, which I think is a bit much, so I've boiled'em down to 5 and changed the wording:
     1. Have a clear goal and plan
     2. PMA
     3. Self-discipline
     4. Teamwork
     5. Learn from defeat
In my own words: In order to accomplish anything, it starts with a CLEAR GOAL and a PLAN.  You'll need PMA, SELF-DISCIPLINE and help (TEAMWORK) to be successful.  It's not often that dreams are reached on the first try, so LEARN FROM DEFEAT, adjust, and try again.
- Choose an image, slogan or symbol of what you want your world to be and make it prevalent in your daily life (i.e. put the image in a place where you'll see it daily, write the slogan on a piece of paper and keep it in your wallet, etc).

Quotes
- "If you are right, your world will be right."  (If you're unhappy with your world and want to change it, the best place to start is with yourself.)
- "Remember, your world will change whether or not you choose to change it.  But you have the power to choose its direction."
- "What the mind of man can conceive and believe - the mind of man can achieve with PMA."
- "If life hands us a problem, it also hands use the abilities with which to handle that problem."

Project Home: Update 5

Okay, it's been a while.  I know.  I was hoping to wait for a job offer, and while there's been a bunch of great interviews and a few down to the wire decisions, no offers yet.  But, I've got one good opportunity going, and a lot of people with their eyes and ears to the ground, so it's only a matter of time (hopefully not much more time!).

downtown Manhattan from Jersey City

Meanwhile, I've been the recipient of immeasurable amounts of support and goodwill from family and friends.  A big shout out to Natsuko and my fam for keeping it positive and to friends for letting me crash and helping me network.

Other than job hunting, I've been working out 6 days a week and re-acquainting myself with the area.

NYC High Line - An old, above-ground railway line on the west-side of Manhattan that used to transport goods to businesses but was made obsolete by truck deliveries.  The line fell apart and has since been redone into a great public, outdoor space.

NFL - Checked out my first NFL game.  Got to see Raiders vs. Jets, and unfortunately, the Raiders lost.  But, it was a great atmosphere and brilliant weather!

Finally, random funny video.  Click HERE and enjoy!

Success Through PMA: Chapter One

Chapter One: Meet the Most Important Living Person

Concepts:
- You are the most important living person in the world.  Don't forget it!
- Everyone has an invisible talisman with PMA (Positive Mental Attitude) on one side and NMA (Negative Mental Attitude) on the other.  In any and every situation, but especially in difficult times, take a moment to make sure the PMA side is face-up.
- Inspirational dissatisfaction is the idea of using PMA to turn a negative result into the fire that drives hard work in the future.

Quotes:
- Every adversity has the seed of a greater outcome.
- Keep your mind on the things you want, and off the things you don't want.
- You have everything to gain and nothing to lose by trying.

Project Home: Update 4

Looking for our next home, somewhere to settle for a while, I had a busy couple of weeks in San Francisco.  I've been applying to jobs, meeting recruiters, making new contacts and catching-up with friends.

Golden Gate Bridge

Lombard St., crookedest street in the world

Alcatraz, def a bucket list tri!

Overall, the trip was productive, and I hopefully have a couple interviews coming out of it.  But, having to head to NYC after only two weeks in SF is a bit soon.  The more I think about it, a month would have been ideal, but that's not how it worked out.

Anyway, next week is a high probability opportunity with my previous bank.  My boss from London set me up with the interview, so I'm prepping hard and getting ready to impress.  Actually, the more I think about this opportunity and being back in NYC, close to family and friends, the more excited I get.  Also, Natsuko has been watching Gossip Girl, so I think she's ready for the big apple!

Up to this point, I've been REACTING to everything and just chasing opportunities.  But, no more.  After the upcoming interview and meeting some recruiters in NYC, Natsuko and I will choose east or west coast, and I'll focus only on that area.  It's just too distracting to try the back and forth.

trails at the Claremont Canyon Conservancy

beautiful

As for working out, it's been sporadic since leaving Hawai'i.  No swimming, but got some trails in!  NYC will see my first Cross Fit session.  Stoked!

Weight Management

The topic of weight management came up in a discussion with a friend, so I figured I'd share my experience and thoughts here.

Even at 5'9"/ 174cm, 140lbs/ 63kg, I think about weight management everyday, almost all day.  In a world with "good tasting", cheap, high calorie food at our finger tips, this is a topic that is critical for everyone.

For me, I love to eat!  For a while, I considered myself part of the recent 'foodie' trend.  So cool, right?  That is until Natsuko pointed out, "You don't appreciate quality, you just love to eat."  A bit harsh, I thought, but after considering it more, I realized she was right.

Thinking back more, from my high school days where I put on 45lbs/ 20kg by sneaking extra slices of pizza or snacks at night, to university where I reached close to 200lbs/ 91kg by downing beer after beer, I had been unhealthy for a long time.  But, I was active and lifted weights a lot, so I thought nothing of it.

Then, one summer, working an internship in NYC, it hit me, "I used to be just like you.  Fit, lifting weights, running around.  Ahh, those were the days."  This was a manager at the company where I was working, a rather overweight and out of shape guy who I realized I would become if I didn't change.  So, slowly, over 5yrs, I changed.

left: 2006 at c. 180lbs

right: 2014 at c. 140lbs, my weight for about 3yrs

Maintaining a healthy weight is a simple idea: eat less or the same amount of calories you burn.  Simple, right?  Yeah.  Easy to follow?  No.

Below are a few ideas that I followed and still follow today that got me to and help me maintain my weight.

1) "Being hungry is okay."
I recently had this revelation, that seems simple, but I wasn't following.  At the first sign of hunger, I'd reach for a snack to fill it.  Then, when it came to meal time, I'd eat because it was meal time, not necessarily because I was really hungry.  Not healthy.

So, the next time you're feeling hunger pangs, check the time and see how long until your next meal.  It's probably not that far away, so remind yourself that being hungry is okay and in a few minutes, you'll probably forget all about it.

If really necessary, I find something with little to no calories to fill the void.  Usually, that's black coffee or tea (fresh brewed tea, not Snapple or Nestea which are filled with sugar and calories).

2) "Veg and fruit are my main dish."
When thinking of meals, I think of veg and fruit as the mains and  the protein and starch as sides (probably opposite to how many people think).

My goals are 3-5 fruits a day and as many vegetables as I can stomach (usually 10-15 servings).  After this, there's not much room for anything else!  I often start with yogurt and fruit or veg and fruit juice or smoothie in the morning (not one with whipped cream on top!).  Then, it's a multi-veg salad at lunch and dinner or boiled or stir-fried veg.  On top, I'll throw some eggs or a small piece of fish with some rice or bread, and I'm all set!

3) "Always go small."
Eating out or treating myself to something isn't a terrible thing, but it's limited and when I do, I ALWAYS order the small.  Likewise, when I'm serving food at home, I serve a little less than I think I need, and after finishing, wait 15-20mins and see if I'm still hungry.

When ordering or serving food, I always tell myself, 'you can always eat more later,' after which I almost never do.

4) Exercise!
Last but not least, move!  It doesn't have to be a full out, red in the face, heart-pumping workout, but I make a conscious effort to exercise.  How often, you ask?  Well, I tell myself, 'Do it more often than you don't.'  Simple math: there are 7 days in the week, so to lose or maintain weight, I exercise at least 4 days a week.

Also, for those 35 or above (I'll be joining you soon :), without any weight lifting, you're losing about 1% of your muscle each year.  Even with a high level of cardio exercise, i.e. running, cycling, etc, you're losing muscle mass.  The only way to fight this is to find some weight lifting exercise that you enjoy.

These are the basics that I follow, if you've got some of your own, it'd be great if you shared them in the comments below.

Hawai'i: Update 3

I truly believed this was going to be a much different update, but that's not the reality.  The reality is that we're not moving to Hawai'i.  I didn't get the job.

Shocked, let down and disappointed would be the best way to describe my feelings.  The longer I spent here, the more I saw how the good outweighed the bad, and how we could really settle here.  Yes, there are other jobs, and I've applied to a few, but I have a couple of great opportunities elsewhere, and while Hawai'i is our first choice, it's not a 'make it work at any cost' choice.

I drowned my sorrows by going for a swim.  In fact, it turned out to be one of the best swims yet, just under 3k in 40mins at a moderate effort.  That's a 1:23 per 100m or 53min for the 3.8k of an iron-distance swim.  That put a smile on my face :)

With any failure, there is opportunity to learn and improve.  So, I'll go back over my preparation and make sure it's better for the next set of interviews.  In the schedule are interviews for jobs in San Fran and NYC.  I can't guarantee I'll get one of those jobs, but I can guarantee that I'll be better prepared.

As Success Through a Positive Mental Attitude says, "Every adversity has the seed of an equivalent or greater benefit."  So, we move on in search of greater opportunities.

Hawai'i: Update 2

30/30/30 Challenge

Swim 20

Bike 4

Run 30+

Getting straight to it, I'm having my first experience with "island time."  It's been two and a half weeks since my interview, so I followed up and no decision yet.  So, I'm waiting patiently (patience is a virtue!) and hoping to hear next week.  Keep you posted.

Meanwhile, I've come across a very good, high probability opportunity in NYC.  While it's not Hawai'i, there are obviously pluses and minuses to both places.  While Hawai'i remains our first choice, if the current situation drags into August, we may have to consider other options.

Other than that, a couple of recommendations if you like looking at awesome photos.  Check out a new buddy of mine, Manuel Gonzalez, on Instagram at 'gonzolenz'.  He takes amazing ocean, beach and water sports pics, and I think gets a beating from the waves while he does it.  You should also go to UnrealHawaii.com for great hiking, beach and generally incredible pics with some short, interesting dialog.

outdoor space, Art After Dark
pic from honolulumuesum.org

Finally, a few new Honolulu outings.  On Friday night, I hit Art After Dark which is an event with art, music, drinks and some activities at the Honolulu Museum of Art on the last Friday of every month from 18.00 - 21.00.  The museum has lots of open air, outdoor space to hang out, chat with friends and meet people, but you can also check out the art inside.  It was definitely cool, and if you like dressing up, which doesn't seem to happen on a daily basis here, put on your Friday night best and head on over.  If you do go, it's $10 at the door and you'll need your ID.

pic from obrhi.com

Because I went to the museum, I missed Eat the Street, a gathering of local food trucks also on the last Friday of every month.  Usually there's a different theme and it all takes place at 555 South Street, from 16.00 - 21.00.  So, if we end up living here, I think we'll try grabbing some food from a truck around 17 or 18.00 and then heading over to the museum.  Fingers crossed!

pic from frolichawaii.com

The Latest

30/30/30 Challenge
Swim 18
Bike 4
Run 30+

Feeling the Hawai'i vibe, it's Sunday, and I'm just chillin out.  Over the three weeks I've been here, the vibe has really won me over, and I feel like a high pressure finance job combined with this laid back culture outside the office is perfect for us, not to mention the year-round, outdoor training :)

That brings me to the job.  It's been two weeks since my last interview, and I'm waiting to hear a decision.  I'm planning to follow-up tomorrow to see where we stand.  Will keep you posted.

In the meantime, I've picked up a few other opportunities that I'm talking to people about (both in Hawai'i and on the US mainland) and made some time to check out the local scene like the Honolulu Night Market.

pic from www.streetgrindz.com

The Honolulu Night Market is a cool place to hang out and check out local designers, artists, musicians,  and grab some local grub from the food trucks.  If you find yourself in Honolulu on the third Saturday of any month, head down to 449 Cooke Street for this open air hang out.  Being 31, the vibe is a bit younger, but I didn't feel out of place.

lots to do!

good entertainment

Other than my life, there's tons going on around the sporting world.

First, a shout out to my buddy, Nikos, who won his age-group in the sprint race at the New Jersey State Triathlon this weekend!  Superbly done!  He took first in his group and finished top 10 out of 1,600 people.  Excellent!

Second, sticking with triathlon, the fastest iron-distance event, Challenge Roth, took place on Sunday in Roth, Germany.  Known for the huge crowds, 200,000+ spectators, Tour de France like support on some of the climbs and very fast times (recent years have required a sub-8hr finish for the overall win), it's considered one of the most important iron-distance races around, and is definitely on my bucket list.  Click to read about the MEN'S and WOMEN'S races.

Speaking of the Tour de France, it's going on right now!  Through about 15 stages, Vincenzo Nibali, Italy, from the Astana team is wearing the yellow jersey.  There have been a number of notables crashing out including Mark Cavendish and Alberto Contador.

Also, the Badwater Ultra-marathon, 135mi across Death Valley in the USA, was recently held.  And, as if 135mi/ 217k with 17,000ft/ 518m of climbing through some of the harshest conditions on earth isn't enough, acclaimed ultra-runner, Lisa Smith-Batchen, took on and completed the "quad," which is four crossings back-to-back-to-back!  She took this on in the name of Badwater4Goodwater, a charity she created to help increase the availability of clean water around the world.  Read more about her amazing feat HERE.

All this, not to mention all of the Ironman races including the European Championships which saw some great performances and shorter distance ITU Series where the Brownlees are getting back on track and American, Gwen Jorgensen took her fourth victory in a row!  All great stuff!

Perseverance

Had a tough swim yesterday, but broke it down into small pieces and slowly finished.  It felt great!

Ala Moana Beach Park
pic from www.to-hawaii.com

Being new to ocean swimming, I'm still getting comfortable being out there in the waves, in the vastness, sometimes all alone.  It's getting better, but there are still some fears (slightly unreasonable, I know) of being swept out to sea or bitten by something.  Anyway, yesterday was a mentally off day.  I wasn't 100% focused but had already decided to go for a 2k+ swim.

I got in the water just fine but within a few hundred meters my mind was battling, 'why are you doing this?' 'is this really enjoyable?' 'why don't you just quit?'  To fight off the negative thoughts, I decided to swim to the other end, 1k, and then stop and see how I was feeling.

Made the 1k and was feeling better, more relaxed.  So, I picked out a buoy and decided to swim there.  Got to that buoy, felt good, 'okay, let's go for the next buoy.'  After the next one, I decided to pick up the pace, 'wow, this is great!'

Finally, the shore where I started was within sight and the full 2k+ was completed.

Physically, exhausted.  Mentally, ecstatic!

Moral that I'll take from the day (also applicable to my job search), just keep going.  Break it down into little goals and pick them off one at a time.  You'll get there :)

30/30/30 Goal
Swim 15
Bike 4
Run 30+

Success Through a Positive Mental Attitude

Recently, for whatever reason, I've started reading like crazy.  The more I read, the more I realize there's ever more to read.  Crazy, huh.

With all of this uncertainty around our future (when we'll be back together, where we'll live, what job I'll be doing, etc.) and with a desire to maintain and improve my optimistic outlook, I've turned to self-help/ motivational books.  Like Success Through a Positive Mental Attitude, the book I'm reading now, says, "motivation is like a fire: unless you continue to add fuel, it will go out."

pic from www.barnesandnoble.com

This is an older book, copyright 1960, written by Napoleon Hill and W. Clement Stone.  I'm new to this kind of reading, but apparently Hill has written a number of famous books while Stone built his own insurance company out of $100.  As I read through it, I'll pass on some helpful and inspiring notes and quotes.  So far, I've found this applicable to every part of my life from job hunting to athletics to simple conversation with folks.  Please enjoy!

Introduction
"The greatest secret to success is: there is no secret."
"It's impossible for you to conceive how far up is, except for the limitations of your own mind."

E Komo Mai

Welcome to Hawai'i!

E komo mai or 'welcome' in Hawai'ian.  I'm on the ground in this most gorgeous place!

Having been here a week, I'm starting to settle in a bit.  But, not too settled, I don't have a job yet!  I had my interview with one person last week and it went well, but one of the decision makers was sick, so I'll have another interview this week.  Fingers crossed!

Most of my time here has been spent prepping for interviews, but I've also been checking out the city.  Waikiki is obviously the tourist paradise that you imagine.  The business district is 15-20mins west of Waikiki by bus and very similar to the downtown of most cities.  The main differences being that here is relatively small and most business people wear Hawai'ian shirts.  Yes, seriously.  Business slacks and Hawai'ian shirts.

I'm staying between Waikiki and downtown (not sure if people here call it "downtown", but I will) in a very local and heavy traffic area.  It's not a long-term spot, but it's cheap, safe, has a grocery store, restaurants and the main bus lines nearby.

walking around Kaka'ako

Another place I checked out, which I doubt most tourists get to, is an area called Kaka'ako.  It's kind of the Shoreditch (London) or Lower East Side (NYC) of Honolulu complete with industrial/ warehouse buildings, street art and of course the relatively recent organic cafes with great coffee.  No hipsters, but it felt very homey.  To top it all off, they have a night market and food trucks at the end of every month, so hopefully I'm still around.

As for working out, I’ve been running, swimming and doing strength work down at Ala Moana Beach Park, which is about 15min walk straight down from my place.  It’s a nice beach, bigger than Waikiki and with less people, so great for swimming.  From one end to the other is just over 1km.  The water is relatively calm but moves enough to throw off a mainly pool-bound swimmer like me.  It’s incredible to do all this outside for free!

Ala Moana Beach Park
pic from www.hawaiiforvisitors.com

I also popped into a local tri/bike shop and picked up loads of info on races.  I’ve got some picked out, so let’s hope we’ll be here long term!

30/30/30 Challenge

Swim 13

Bike 4
Run 30+

Lucky 5,000!

We hit 5,000 views!  Yay!  Thanks so much for following guys.

The last couple weeks have been filled with packing and farewell parties in Japan, a quick trip to Bali (incredible!) and of course a bit of training.  I'll fill in all the blanks later, but it's now T minus four hours to takeoff for Hawaii (interview on Wed).

Strange, sad and nervous are all in my head, but so is a lot of excitement.  It's strange that my home will no longer be my home, sad to leave friends, awful to be apart with my wife for a bit (we're working on her US visa), and the uncertainty of where our future leads makes me nervous.  But overall, we're chasing a dream, and that's just excitingly awesome!

Watch this space.

Change It Up

30/30/30 Challenge
Swim 11
Bike 3
Run 30+

Last week was a nice reminder of why it's good to change up your workout routine every now and then.

I was running on a trail and passed an outdoor workout area with a pull-up bar, so decided to do a quick routine: 5 => 1 => 5 pyramid set of pull-ups with dead lifts in between.  Looking around for something to dead lift, all I found was some small rocks, about 3kg each.  The weight was really low, so I decided to do 12 reps with each set (i.e. 10 sets x 12 reps).

little outdoor workout area with pull-up bar

During the workout, it felt like nothing, but the next day and the next and the next, you better believe I felt it.  I've been doing dead lifts at higher weights in the gym, but the number of reps and sets was a total change.

Moral of the story, change up your workout!  Just like medicine, your body builds up a tolerance and ability to handle the same exercises.  After a while, your marginal improvement is very little or nothing at all.

For my strength and conditioning work, I like to change the routine about every 15 weeks.  For me, this is enough time to see improvement, and it's about the time I start to get bored with a routine.

Most of my workouts come from the sites below or just watching what personal trainers do with their clients at the gym.  My 15 weeks is up in about 2 weeks and it's time to change.  If it's been a while for you, think about mixing it up.

Triathlete.com
Runnersworld.com
MensHealth.com

Great Rides Around the World

pic from www.cnn.com

Every once in a while, CNN.com has a great article about endurance sports around the world.  Click HERE for one such treat about great rides all over.

I've had my eye on the Great Divide for a while and recently learned about the Shimanami Kaido which seems like the most basic of all those in the article.  Should I get these two out of my system, the others would be next!

Finally

30/30/30 Challenge

Swim 10

Bike 1

Run 30+

Got out on my bike!  It was awesome.  A bit shaky at first and not so impressive, but that didn't matter today.  Overall, it was wonderful!

Also, side note, EverySecondCounts will soon be celebrating 5,000 views!  Thanks for following everyone!

The Latest, Early June

30/30/30 Challenge
Swim 9
Bike 0
Run 30+


The job hunt continues.  Everything still rolling with the Hawaii-gig, but no offer yet, so hoping there's a decision either way soon.

As far as training goes, I've settled into a decent routine each week: 1 trail run (10-20k), 2 road runs (10k), 1 or 2 swims (1k) and 4 strength and conditioning sessions.  The only thing missing is at least one bike!  But, that all ends this week.  Wed morning, I'm getting up early and heading out on the bike.  The forecast says rain, but I've been making excuses for 5 months, so nothing is going to keep from getting out there.

While I'm enjoying this routine, the lack of clear training goal is frustrating.  I can't wait til we find a place and settle, then I can sign up for races and have a few goals.  Can't wait!

On the professional triathlon front, the ITU season is underway having finished 4 events with some great races and a few surprises (at least surprising to me).  Javier Gomez leads the points for the men while Gwen Jorgensen of the US leads for the women.  The surprising thing for me is that Alistair Brownlee, the 2012 London gold medalist, has not finished on the podium in either of the two races he's competed in.  I'm sure it'll start going his way at some point in the season, and I can't wait to see those fireworks.

Read more HERE or check out the videos below.  If you like all out sprint finishes, I highly recommend the first video.

Switching over to soccer, in case you missed it, Arsenal ended their 9 year trophy draught by taking home the FA Cup trophy last month!  This is a totally different and more mature team than in recent years.  On several occasions this year, they've gone down early only to charge back and take the victory.  The FA Cup was another example of this going down 2 goals in the opening 10mins only to come back for a 3-2 win.  Let's hope they carry this into next season!

Finally, with the World Cup around the corner, click HERE for a nice site giving previews of all of the teams.  Of course, I'll be rooting for Team USA with a bit of love for Japan too.

What's Been Going on

30/30/30 Challenge
Swim 7
Bike 0 (need to get this off the ground!)
Run 30+

Time has about run out on my stay in Japan.  I've been looking for jobs from Japan for about 6 months and it's not working.  So, here's the plan.  I'm now waiting on a 3rd round interview for a finance job in Hawaii, which would be awesome!  If it works out, I'll probably take it, and if it doesn't, I'll pack up and move to Cali around the end of June.

Unfortunately, Natsuko will have to stay in Japan while we wait to finalize her papers for the US, so it'll be tough, but it'll all be worth it.

Expect more regular updates from now, and hopefully we'll see that cycling number get past 0!

BIG DAY! (for real)

all pics by Jana Morgan, janamorgan.com/
Olowalu Plantation House, Maui

Fresh after a perfect wedding and nice long vacation, here's some pics from our wedding day.  A HUGE thank you to family, friends and the vendors who helped us make this so perfect.

More to follow later on other things we did in Maui and Oahu.  I know what you're thinking, and don't worry, I got in some ocean swimming and running :)

exactly as we pictured, perfect!

When I say this was the perfect day, I'm not exaggerating.  If you're thinking of having a wedding in Hawaii, do Olowalu Plantation House on Maui Island!  Below is a list of the vendors we worked with, all of which I highly recommend.

Wedding Planner - Jane Park-Gonzales, Belle Destination Weddings and Events
Photographer - Jana Morgan
Officiant - Reverend Keli'i Brown
DJ - DJ Del Sol
Catering - Maui Executive Catering

It's the BIG DAY!

Okay, not yet, but it's coming soon.

With most of the organizing behind us, it's time to relax, meet up with our family and friends and enjoy our wedding week.  So, I doubt I'll be blogging, but you better believe I won't be putting a halt to working out.  In fact, some of my friends already let me know they're bringing their training kit :)  Thanks, guys!

I hope everyone has a good start to April and talk with you in a couple of weeks.

Cheers, carlos

30/30/30 Challenge
Swim 3
Bike 0
Run 27

End of an Era

Hard to believe, but Craig "Crowie" Alexander has announced his retirement from iron-distance triathlon.  With Crowie as a huge role model for me, it's hard to imagine following iron-distance racing and not seeing his name as a favorite before races and at the top of the results after.  But, at the same time, one thing I admire so much about him is his ability to step outside himself and take an objective look at his own situation.  He's done that again here.

From all that I've read and videos that I've seen, Crowie is a modest champion, a respectful competitor and a tenacious family man.  He may not be racing iron-distance, but he'll definitely remain as my role model.

If you don't know much about Crowie, check out the above clip from ESPN's Aussies Abroad series.  Also, below are a few recent articles.

Alexander announces retirement (Triathlete.com)

More on his announcement (Ironman.com)

Alexanders Ironman career in a few photos (Triathlete.com)

Alexander named no. 3 best male triathlete of all time (Triathlete.com)

Spring Time!

30/ 30/ 30 Challenge
Swim 1
Bike   0
Run   22

Last week was great!  The weather is turning around and spring is bringing in slightly warmer temperatures.  Also, we're now only a few weeks out from our wedding and everything is coming together.  Can't wait!

In fitness news, I joined a new coworker for my first trail run of the year and got my first swim in.  Incredible feeling :)

To keep me honest to my 30/ 30/ 30 Goal for 2014, I'm going to post updates regularly so I can see the progress (or lack thereof).  Feel free to chime in with some motivation if you think I'm slacking.

pic from triathlete-europe.competitor.com

Finally, here's an interesting article from triathlete-europe.competitor.com on the 25 greatest male triathletes of all time.  Today are numbers 25-20 with the rest to come later.  Click HERE to read.

Just a Normal Day

So, as usual, it's been busy.  But, what does that really mean?  Well, the best way to answer that is to layout today's schedule.

06:15 - 06:45  rise and shine, get ready to run

06:45 - 07:45  out the door heading for downtown, about 10k

07:45 - 09:15  get your work out on (gym session at Konami Sports)

09:15 - 10:00  breakfast and head to Japanese lesson

10:00 - 12:00  2hrs of Japanese

12:00 - 13:00  walk to work and grab lunch

13:00 - 22:00  work

22:00 - 23:00  make it home, cook and eat dinner

23:00 - 02:00  quality time with Natsuko, wedding planning, job hunting

02:00 - ?         sleep and then do it all again

Wow, now that I see it written, it seems a little crazy!

Don't get me wrong, I'm not complaining.  I choose to pack my days like this.  But, just wish I could find more time to blog.

Until next time, I'll leave it with a quote from a positive thinking book that I'm reading (hope to blog about the book sometime).

"Every adversity has the seed of an equivalent or greater benefit."

- Napoleon Hill -

Good-bye '13, Hello '14

Finally, two months in, here we go.

2013 IN REVIEW
Last year was an excellent one.  Here's my biggest life and athletic highlights.

On paper, officially married the most amazing woman!  What a wonderful feeling.  Can't wait to celebrate with her and our family and friends in 2014.

Ran across the Sahara Desert: The Marathon des Sables was an incredible experience.  Looking back at the things that I and 1,000 new friends did and challenges we overcame will serve as a lifetime of inspiration.

Let's hope I can do it again sometime!

Marathon PB, 3:12: My only other race on the year was the Kobe Marathon.  Despite feeling that I could have run faster, it was a PB by 7min.  Gotta be pleased with that.


2014 GOALS
This is going to be a year of personal change.  The biggest plan is heading to Hawaii with Natsuko to celebrate our marriage with friends and family!  After that comes a move back to finance (hopefully).  This means we'll be leaving Japan.  Our next destination is unknown, but I'm looking for jobs in California (if you've got any job leads, let me know :) or possibly New York City or Singapore.

Because of the uncertainty brought by these changes, my goals are fairly general.  Also, I suspect there will be more posting on non-athletic pursuits.  Should be interesting.

30/30/30: Pretty basic, but I want to do at least 30 sessions in the pool (1km min), at least 30 bike sessions (30mins min) and 30 runs (30mins min).  Running to work should take care of the running, but I'm going to have to make time for the others.

I've grown to hate the excuse, "I don't have time to do it."  I used to use this a lot.  Then, it dawned on me that I have the time but choose to do other things.  If I want to be a multi-sport athlete, I have to make it a priority.

Compete in at least three multi-sport events: "Well, you're not a triathlete anymore.  You're a runner."  A friend recently spoke the truth.  At first, I was a little offended, but then I thought about it.  Most of my cardio is running and my last triathlon was July 2011.  That's pretty good support for her thoughts.

Don't get me wrong, being known as a runner is great.  But, I love cross-training and multi-sport more.

Take on at least one multi-day adventure: Did I mention how amazing MdS was?  Well, it opened my eyes to a less competitive and more free-spirited way to challenge and improve myself.  So, it doesn't have to be an organized race, just a multi-day, out in the elements, carrying everything I need trek with a friend or two.  More to come.