Garmin File Won't Upload to Garmin Connect ---->The Easy Solution!

I did a short trainer ride this morning and synched my Garmin 910XT right afterwards as usual. But for some reason that particular file wouldn't upload to Garmin Connect. I could see it on my device, but it wouldn't upload! I even checked the local file directory to see if maybe the .fit file was stuck on my pc. I then deleted and re-installed Garmin Express to no avail.

After a few frustrating hours of synching unsuccessfully, I found a possible solution on a forum. There is a function on the 910XT device to manually "force" an upload of all of the files on the device:

Mode--->History--->Tranfer All

To my delight and surprise, upon synching again one final time my file finally appeared as if nothing was wrong in the world. Whew!

Don't give up

I wrecked my bike last week and got a concussion that has given me double vision. I fully believe I will he'll be back on my bike sometime down the road I don't know when but someday.

Over the last week more than one person has question why I keep bike riding at the age of 48. You have so much to lose they tell me. Sure I question it myself but if I wasn't able to swim bike and run and challenge myself i'm not sure what I would do. It's not that I'm any good at it I frequently finish in the middle or upper third of my age group if I'm lucky. But coming from someone without an athletic background I'm just so proud of being able to do these events at all that they have become a huge part of my personality and my life.

Carolina Half Ironman 2014 vs 2013 Splits

Yesterday was the second, or the first, Carolina Half Ironman distance race, depending on how you look at it. I did much better in 2014 than 2013 and I wanted to understand where because, frankly, I didn't feel as ready as I did in 2013. This is a quick comparative analysis of my splits.

In 2013, the race was produced by Setup Events and took place in September. Benji Jones, who was with Setup Events, left to form Jones Racing Company in late 2013 and took several events with him, including the Carolina Half. For 2014, the race was moved to May 4th, which worked out better for the planners and town. 

The swim was 100% the same but the bike and run courses were modified slightly. In 2013 the bike course featured too many turns and short legs; this was corrected for the 2014 event resulting in a much faster course. The run course originally was a one lap out and back which included the cross country course at Davidson College. The 2014 course was changed to mainly streets and paved greenways but still featured some pretty tough hills. 

In 2013, I did not strip my wetsuit off fully until I got to my bike, which was a mistake because the swim to bike run is about a quarter-mile! So in 2014 I made sure to take my suit off completely at the water exit. There is a large concrete driveway at the swim exit so plenty of room to strip. So the best way to see if I improved at all from 2013 to 2014 is to look at both my swim plus T1 times together:

2013: 42:53 vs 2014: 44:01

So I actually lost 1:08 in the 2014 race which makes sense because it felt a little slower. I didn't draft as many people as I did in 2013. I also struggled to get my suit off...did not bring any cooking spray!

In conclusion, most of the difference was on the bike and probably due to the more straight course. However, I think my run strength has also improved. So, I'd attribute half of the better time to the course and take credit for the other half :)

The Rule of 3

There are too many experts publishing advice lists that are just too long.

What good is a list of the top 12 things you can do to be happier, or the top 21.5 questions you should ask a prospective customer, if you can only remember the first handful?

Life is too busy and hectic to be able to truly focus on more than a few things at a time!

You can make consistent, measurable, progress just by focusing on a few things at a time. Do a few things every day, or even several times a day, and you will accomplish a lot more in less time!

Follow the rule of 3! Make a list of the 3 most important things you want to do right now. Fight the urge to make a longer list. Get those 3 things done as fast as you can...then think about making a new list of three. I guarantee you will feel a greater sense of accomplishment than you would by making a list of 20, 30, or 100 urgent things and only getting 1 or 2 of them done.

For example, if you really want to get healthy, remember this list of 3 at restaurants (that is, if you have to eat out at a restaurant).

The 3 things I should eat:
1. Vegetables
2. Fruits
3. Lean meats (substitute if you are a vegetarian/vegan.)

Clear out the distractions! Keep your lists simple! Get more done!

Gmail Contacts Sync to iOS7 Device Problems and Solution

I wasted the better part of yesterday afternoon and evening in frustration. My 2200 or so odd Google GMail contacts stopped updating on my iPhone 5S and iPad (both on iOS7.)

First, let me just state that I have multiple email accounts on my devices. Second, let me state that I've set them up myself. Third, I'm not a programmer, just a middle aged engineer and mobile aficionado with pretty good technical skills, but not an expert at IP lingo and software configuration.

The accounts on my phone are:

• Personal GMail
• Work GMail
• iCloud
• Side business iMap email

I was using my personal GMail to manage all my contacts. I decided to go this route due mainly to GMail's ability to find and merge duplicates. On my work PC, I use Outlook to access my work GMail and it created a separate Contact database...another source of frustration causing some duplicate contacts.

Long story short, let's focus on the problem and solution. My GMail contacts weren't synching. I tried deleting and adding my GMail account multiple times following the instructions on Google's page: https://support.google.com/mail/answer/2753077?hl=en  

Here's what I didn't realize until about 10pm that night - My work GMail was not set up correctly. 

I set it up as a Google type of Account under Settings>Mail,Contacts, Calendars>Add Account

What I should have done is set it up as an Exchange Account using these instructions: 

https://support.google.com/a/users/answer/138740?hl=en

To my surprise, once I set up my work GMail account as an Exchange Account rather than as a Google Account, my personal GMail contacts started synching properly.

No, I don't understand why. I assume there was some kind of conflict inside my devices as a result of having two differently configured GMail accounts set up as Google accounts. All I know is when I fixed the work account, then my personal contacts started synching again. Perhaps the order in which the accounts were added was part of the problem as well. 

Hope this helps!

My Ironman Arizona 2013 Race Report: A dream come true, an amazing day

Ironman Arizona (#IMAZ) 2013

November 17, 2013

12 Hours 37 Minutes 17 Seconds Overall

Ironman Arizona proved to be both easier and harder than I expected but mostly, more fun than I could have imagined! First of all, what an awesome, awesome, experience! The organizers spared no detail, every little thing was planned out from the color-coded special needs bags (each color a different motivational saying) to the numerous themed rest stations staffed by exuberant volunteers. It was not only a really great time for me, but for my family as well. As for the race itself, I thought the swim was much easier than most of my long training swims. However, the bike segment was harder than expected. The run segment was about as I expected and I actually enjoyed it. Even though my only stated goal was to finish, I secretly wanted to beat 13 hours, which I did by about 23 minutes.

My Ironman Arizona journey began nearly a year in advance, though I didn't start training seriously (that is, with a plan) until late January when I signed up with Jamey Yon at TRi-Yon Performance. The very first thing Jamey asked was "Is your wife on board with all this?" as he knew that was the first and most important prerequisite. Fortunately, I had already had "the conversation" with Elizabeth and she was behind me all the way...something I will always appreciate. After an endless summer of long Saturday bike rides and Sunday runs to cap off a week of speedwork, strengthwork, and lots of swims, the weeks wound down to the race. Those last few weeks were pretty excrutiating as I experienced a range of emotions from fear to anxiety to hope. Finally the big day arrived!

Swim: 1 Hour, 16 minutes:

I had no major issues on the swim, just a little nerves when they finally told us to jump in the water. Even though it was 64 degrees, the temperature felt fine after a few seconds of swimming. I treaded water for about 10 minutes and when the cannon finally fired, I started my Garmin, put my head down, and just went. This was a 1 loop swim and it seemed to take forever to get to the turnaround. I ran up on top of a couple of people who stopped (?) and got kicked once in the side of the head but luckily no blows to the face. Once we made the turn back the spacing improved considerably. The finish came relatively quickly and as I exited snuck a quick glance at my time (76  minutes) so I was actually a few minutes ahead of my best case prediction. I found out after the bike that I had some abrasions on my neck from the wetsuit collar so will make a mental note to use some vaseline in the future! 

Bike: 6 Hours, 12 Minutes:

The bike segment was tougher than expected; it was an essentially coast-free loop that we did three times (Coach told me months ago the IM bike is a long steady effort and boy was he right.) I just tried to settle in and spin to avoid any lactic acid buildup in my quads. I set the Virtual Pacer on my Garmin for a 6 hour pace; at the end of the first loop I was dead even with him. By the end of the 2nd loop, he had built up about a 5 minute lead which I thought I could erase on the 3rd loop. However, as the organizers warned, nasty head/crosswinds showed up on the 3rd loop (headwind on the inbound/downhill final 17 miles) and I ended up about 10 minutes off the 6:00 pace. In retrospect, I got passed a lot on the bike and could have gone harder...but the 10 minutes I may have shaved would have probably cost me more than that on the run. TIPS: Set a timer or use a system to take in your calories consistently. Don't banquet on the bike; I only ate 2 NOW bars cut up into 8 bite sized chunks and used Infinit and Hammer gel for the rest of my calories. I was covered in salt when I changed for the run so I probably did not drink enough plain water and could have been a bit dehydrated.  

Run: 4 Hours, 55 Minutes: 

The 2 loop run went as well as possible, considering it was my weakest discipline before working with Jamey. I had some bloating on the first loop and even take the thought of eating anything...not even a gel (I carried one through 4 rest stops before chucking it.) I made sure to take a cup of water or two at each rest stop and chugged them both. I ended up doing the whole run on liquids (water, GU Perform, cola, and 2 cups of chicken broth) with a few bites of banana and 1 or 2 pretzels. My stomach felt much better after mile 13 (along with my left big toe, which I wrapped up in a large bandaid from my special needs bag) and I was able to hold the same 11 minute pace. I was still holding back to see how I would feel at mile 21. I made it past mile 22 and was still feeling great when I hit the (only) hill on the course. For some reason, I decided to attack that hill. I don't know if it was anger, exhaustion, or just insanity but it felt like someone reached into my back and just squeezed my adrenal glands. As I passed dozens of walkers I kept thinking that this must be the #TYDifference; all of those strength and hill workouts was paying off. Many of the volunteers seemed surprised to see this crazy guy running strong on the closing miles of an Ironman...and their reactions fired me up even more! 

I hit the last stop and the final 1.2 miles seemed like the longest of the day; the road was dark and pretty deserted of spectators. However with about half a mile to go, I could hear the cheers and loudspeakers of the finish line crowd. I entered the chute in disbelief, thrilled, relieved, and proud and still not quite believing I was now in a new club...an Ironman finisher.   

Post-Race:

Obviously lots of stretching and/or massage...my hamstrings wanted to seize up once I stopped running. I wasn't really able to walk much after the race but felt surprisingly good the next day. It wasn't until the 2nd day that I really felt soreness in my quads and calves. By Wednesday, I started complaining about where I could have done better during the race (the bike segment) so my wife knew I was back to normal :)

More Tips:

* Rest up a lot the week before even though you will feel like you want to workout more. 

* Stay off your feet as much as possible the day before. 

* Don't eat anything in the 3-4 days before that will upset your stomach at all. I ate penne pasta with roast chicken and olive oil (no cheese) for my final pre-race meal. 

* Wear compression socks whenever you're on your feet and especially afterwards.

* Believe in yourself! You are ready! You're going to be amazed how well you do and you'll want to immediately register for another one. 

* Smear Vaseline on your feet before putting on your socks in T2 if you get blisters. Also, keep a few large band-aids for blisters in your Run special needs bag...which you get at mile 13. 

* Walk through every water station starting at the first one. 

* Cold water dumped on your head or back really helps snap you back to awareness. 

Inspirational post borrowed from another first time Ironman finisher

I read this in a newsletter from TrySports. It was written by one of their employees, a 45 year old who just completed an Ironman event this past August. As I near the end of my training for Ironman AZ, this reminded me of what got me into this endeavor, and what has gotten me through it. 

By Terry Collins, TrySports Wilmington:

"What inspires me?  It seems that these days, I'm asked this proverbial question quite often.  Just to give you a little background, I decided at the age of 45 to complete my first full Ironman this past August in Mont Tremblant after just two years of competing in the sport of triathlon.  What was I thinking? Could I do this?  I took a huge leap of faith and decided that I had to give it a try!  At this point in my life, I didn't want to risk not knowing what I could have done.  This season hasn't been without difficulties as I sustained a broken collarbone from a cycling accident.  As you can imagine, I needed the encouragement of many others to get me through some tough times.  Again, the question beckons, what inspires me?  Here are a few.....

I'm inspired by my training partner who motivates me and holds me accountable, even when I don't want to complete that tough workout!  Before the start of the Ironman, his words, "Be confident - you can do this", gave me the courage to start that incredible day. 

I'm inspired by my fellow TrySports co-worker and good friend who messaged me before the start of the race and said, "We are with you".  Those words kept me going during my lowest points in the race.   

I'm inspired by my coach as she will complete her 9th Ironman this year! Her words of encouragement kept me going through injury and the tough times. It's because of her that I write the words, "Your life is now" on my arm before every race.  

I'm inspired my fellow TrySports co-workers.  You not only encouraged me along the way, you encourage others and embody the spirit of believing in yourself to reach that goal.  

I'm inspired by my fellow athletes that I see on "The Loop" at Wrightsville Beach swimming, biking, and/or running every morning before the sun rises.  While you have may have full time jobs, families, and other commitments, you are out there giving it everything you have.  

Maybe you are thinking about completing your first 5K, marathon, or Ironman.  You might be saying to yourself, "Can I do this?"  In the book Ironstruck, Ray Fauteux writes about the fear of lining up and starting on race day.   He says, "There are hundreds of athletes who will feel the same as you on race morning.  That is one of the things that makes this event so amazing.  You are all on the same journey together."  It could be that you want to get in better shape, improve your overall health, or get a faster time.  Whatever your goal, know that you are not alone.  Many others have overcome adversity to make it to the start line, and you will, too!  Along the way, you will become the inspiration for others to begin that journey and take that leap of faith as I did.   So when I'm asked the question, "What inspires me?" -  I'm inspired by YOU! 




Keep believing and achieving!"












Terri Collins
TrySports Wilmington

Race Report: Carolina Half Ironman 9/29/13

This past Sunday, I competed in the inaugural Setup Events Carolina Half-IM, the first long course race based in (or near) Charlotte, NC. With time to reflect back on it, I've decided I enjoyed it, even though parts of it were pretty darn hard.

My goal was to use this as a training race, to practice and prepare for Ironman Arizona in about six weeks. I intended to just settle in, focus on fueling, and take it easy, without trying to push the pace or hit a time goal. However, after getting on the bike, that old competitive spirit kicked in and I wrestled against pushing myself versus holding back for what I knew was going to be a tough run. I ended up going a bit harder on the bike than I wanted, but still seemed to have enough left to have an OK run. My run was still pretty bad, but I ended up taking 10 minutes off of my previous PR at this distance, which was on a flat course at the 2003 Blackwater Eagleman.

Age Group Results
6:01:05, 15th out of 32

I was surprised to place in the top half of my age group. This is a big improvement over most of my previous events where I was in the lower 40%. I attribute this to following a great coaching program from Jamey Yon. The next guy up was 10 minutes ahead so I'll have my work cut out next year (if I do this one again.)

RECAP:

Taper Week: Went in to see Dr. Bradberry at Greenapple for a mild case of metatarsalgia and a sore hip. Flew out early Tuesday and spent Tuesday through Thursday in Chicago, IL. Swam Tuesday and Wednesday nights at the Buehler YMCA in Palatine. Felt really good all week and concentrated eating clean and not pulling anything.

Friday night we headed up to Boone for Parent's Weekend at Appalachian State and we spent all Saturday on our feet hiking both the campus and some trails. Despite complicating my preparation, I knew where my priorities needed to be. We didn't get home until 10pm and then I had to prep my bike and bags. Didn't get in bed until midnight for a 4:30 wakeup...not good.

RACE DAY:

After 4 hours sleep, we drove to T1, got my packet and racked my bike, then headed to T2. I was definitely feeling the lack of sleep but also the typical pre race nerves and was ready to get it done. Then, a lack of shuttle buses caused me to get separated from Elizabeth and ended up in T1 without cooking oil spray and my whole gear bag.

SWIM:
37:31, 12th out of 32: 

This was my first beach start and I don't know if I prefer it one way or the other over the other kind. Due to the shuttle thing, I didn't get to do a warmup but tried not to think about that.

I felt really good right away from the start and was able to settle my breathing down within a few hundred yards. I didn't feel either fast or slow but kept up with what I thought was the middle of my pack. I stayed with the pack through the two turns, only getting slightly off course twice. After exiting at the boat ramp I glanced at my watch which read 36:34 and immediately thought I must have accidentally paused it. My previous best swim in a half-IM was about 43 minutes.

T1: 

5:22, 14th out of 32

T1 was about 1/4 mile up the road from the water exit and I made the mistake of only peeling my wetsuit top down. It would have been smarter to shed the whole thing. Plus I got a sleeve caught on my watch and that added precious seconds. I could probably shave a minute off next year.

BIKE:
3:00:29, 17th out of 32

I was actually shocked at placing relatively low on the bike leg, normally my best segment. I will say that nobody passed me on training wheels, that is, everyone that passed me had aero race wheels, which I didn't...but I'm not making excuses. The bike is probably the area where my training has lagged the most due to all my mid week traveling.

This was a course with relatively few fast stretches. Lots of turns connected by pretty rough asphalt. Also lots of rolling hills with 2 or 3 out of the saddle climbs, especially in mile 55.

My fueling plan was do the same as on my last few long rides. Lots of Gatorade and Hammer Gel with one or two energy bars. I downed a NOW bar (280 calories) in the first 25 miles then switched to just Gatorade. I need to get a better Bento box and gel flask holder for my bike. Mine didn't work well with all the short segments and turns.  

Eric Banks Carolina Half IM Bike Splits 9/29/13

I finished the bike feeling really strong though and was more than eager to start the run.

T2: 
1:28, 7th place. 

No issues here. Shoes stayed on the bike. Clean dismount. Right out of the traps onto the run.

RUN:
2:16:16, 17th out of 32.

I knew this was going to be tough but didn't preview it so I just mentally approached it as a strong training run. The first two miles around Bailey Park flew by and I was optimistic that I was going to easily break 2 hours. Then the fun started in mile 4.

For the run, I took water and Heed at the first few stops until we entered the Davidson College Cross Country trail system around mile 5. Then my legs started to get heavier and I craved coke and water at the next few stops through mile 7.5, the turnaround point.

Exiting the woods around mile 9, I could sense the finish and was able to crank the pace up a bit. By that point I was taking two water cups and dumping one on my back. Things went well until those last two brutal hills in mile 12 where I had to take a couple of walk breaks.

Eric Banks' Carolina Half IM Run Splits 9/29/13

In summary, I was pretty spent at the end but semi-happy with my results. On the one hand, I was glad to get a PR and to have a really great swim. On the other hand, I was disappointed I still didn't make it into the 5:30 club. Oh well, as they say, there's always next year!

If You Want Success, Follow The System!

I've probably heard this advice over and over hundreds of times in very different contexts, but for some reason, I still mainly try to forge my own path toward whatever goal I've set. Then, I wonder why the path has been so difficult or why I've failed to achieve my goal.

I suppose part of this stems from hearing the Frost poem about "taking the road less traveled" too many times. There is a part of me that believes that I have to "earn" my success through adversity as opposed to taking a tried and true path. In other words, my ego prevented me from "merely" following someone else's system.

But I'm now following a "system" to get me in better shape for triathlons and improving my results and I'm seeing the results of following it.

Switching to a more neutral running shoe, the Brooks Ghost.

I've worn Asics 21xx series for years starting from when they were the 2060's up until my just retired 2170's. These are a stability shoe with a medium amount of pronation control. My running style, if you can call it such, as evolved over the years from a flat footed heel striker to now more of a forefoot striker. I think this is good although being a forefoot striker puts a lot more stress on my calves (soleus and gastrocnemius.)

According to "Born to Run", the book that rewrote...the book, on running, the forefoot striking style is how we were "born to run" so once you're adapted to it, it should work better for you.

What I've found is that my shoes wear, and my feet hurt, right under the 2nd ball joint of both feet. Most people push off of their big toe joint so they have a lot of shoe wear, and callouses, under that joint. I'm a little strange I suppose.

On the advice of my chiropractor (whom I was seeing for a calf strain) I decided to try out a more neutral shoe. After trying a pair of Newtons and an Asics Gel Kayano, I went with a pair of Brooks Ghost. This was on Monday of this week (today is Wednesday.)

I went for a quick 3 mile run on Monday and immediately felt much more stress on my calves. This is because the sole is more flexible than my old Asics. My forefoot felt a lot better cushioned however I still felt most of the impact and push off on my 2nd ball joint. I think this is a matter of my style and I may be able to shift slowly more over to my big toe over time.

I did a 5.7 mile hill workout today and felt pretty awesome so fingers crossed that this was a good shoe choice.

5 Tips For Avoiding "The Bonk" On Long Bike Rides

I don't know if its due to my advanced age (46) or the fact that my nickname should be "Heavy Sweater" but  I've become an expert at "bonking" on long training rides.

By "long rides" I mean those over 30-35 miles and lasting 2:30 to three hours or more. (I'm still building up my fitness and stamina for anything longer.)

My "bonking" usually sets in around the 20 mile mark between an hour and 1:15 into the ride. If it's a hot day, I'll start to feel like my legs just can't turn over as quickly and I'm not light on the pedals. By mile 30 I'm usually well off the pace. By mile 40 I'm barely moving up the hills and may even weave a little.

Here are my sure fire ways to guarantee a "bonk:" 

1. Do not eat anything before the ride.

2. Do not carry any sports drinks.

3. Do not carry any solid food.

4. Do not carry any energy gels.

5. Do not apply sunscreen before setting out on the ride.

So, logically, here is what I've been doing to prevent such misery:

1. Prepare my fueling plan the night before. Figure out what I'm going to eat before and during the ride. Eat at least 200-250 calories before the ride. Drink 16oz of water and S-Caps if it's above 75 degrees and humid.

2. Mix up 2 pretty strong bottles of Gatorade. Put one S-Cap or Endurolyte in each bottle.

3. Make sure I have at least one Clif bar to eat at around mile 20.

4. Carry a full flask of Hammer Gel (Montana Huckleberry or Vanilla) and draw from it every 15-20 mins. 

5. Put sunscreen on the back of my neck, arms, face, etc. prior to leaving the house.

Figure out your own requirements by listening to your body. Spending a little extra time on your fueling plan can do wonders for helping you avoid "the bonk."

I am improving

When I re-started my triathlon training program this past January I guess I thought it was mostly going to help me build stamina and endurance, but I never thought I would be fast. I'm starting to doubt that now...that I will remain slow, that is.

I've never been a fast runner By any stretch of the imagination. When I was doing a few tri races back in the early years of the century I think I got a 5k PR of around 25 mins and a 10k in the low 50's. but being out of shape and not really training for almost a decade has taken its toll on me. In January, the best per mile times I could muster were in the 10:30-11:00 minute range. 

The last two times I've run though I've averaged in the lower 9 minute range which I have to say, seems very surreal to me.

When I look back and assess what's going on, I'm excited to report that I've actually felt like I'm making progress. What I mean is that my pace was the same for many weeks and months as my body adapted to the shock of running. Actually, my body rebelled at the added demands. First, my knees ached so badly that even walking was painful. I applied ice and rubbed the tops of my Tibia hoping that it was just tendinitis. Luckily, it was. Unfortunately I strained a calf muscle about half a mile from finishing a short 4 mile run.  Lots of ART therapy and stretch training seems to have fixed it, but it still is painful.

The Anarchist

“The lenses inside of me that paint the world black / The pools of poison, the scarlet mist that spill over into rage. The things I’ve always been denied, an early promise that somehow died / A missing part of me that grows around me like a cage.”

Who hasn't felt this way at some point in their lives? Whether stuck in a dead end job or a toxic relationship. The frustration of unrealized potential can indeed spill over into rage. As we age, the pain of knowing there is a missing part of you only grows stronger. It's testimony to the importance of finding your self at an early age. I believe true satisfaction is achieved through being self-less that is, to live to give of yourself.

What if I don't fail?

A few months ago I attended an excellent presentation by an inspiring leader in the direct selling business. The gist of it was, get over your fear...take action. Sure, you may fail. But what if you don't?

Yesterday while running that phrase came back to me in a big way. As is often the case when doing something uncomfortable...alright, painful, I have to pysch myself up to keep going. 

I realized I have to keep running instead of stopping. What if I just keep running even though my aching legs tell me to stop?  I will be prouder and happier with myself and feel better about my upcoming triathlon race.

l also realized I can apply that question towards any aspect of my life when facing a decision on whether or not to take action.

For example:

• I'm afraid to call that difficult customer because he might think I'm being a pest. But what if he gives me another order?
• I'm afraid to tell my neighbor about this great new product I'm using because he'll think I'm trying to push it on him. But what if he wants to try it and it helps him?
• I'm embarrassed to share what I'm doing with a close friend because he might ridicule it. But what if he thinks its pretty cool that I'm trying to better myself?
• I'd better not start that business because I might lose my life savings. But what if I don't? 
• I'm not going to sign up for that half-marathon, what if I can't finish it? But what if I can?
• I'd better not try and fix the car myself because I might not be able to figure it out. But what if I can?

Most of our fears are irrational but hold us back. Next time you are afraid to try something, think about the opposite of your fear happening and dwell upon that! Attitude can be a very powerful motivator!

Man of Steel Trailer #3

The third trailer for the new Zach Snyder movie, "Man Of Steel" debuted last night and I can't wait to see this interpretation of the Superman story. The theme seems to center around the age old concept of destiny vs free will, which is a common thread from one of my favorite song writers, Neil Peart, of Rush. Following that theme is the sub-theme of the father son dynamic. Fathers always want their children to have a greater impact on the world than they themselves had. In this way, fathers wish for their sons to fulfill great destinies.

The movie is a complete reset of the Superman story and may be hard to grasp for those who like me, were children when the Christopher Reeve, richard Donner films came out with Krypton being an crystalline ice world. this carried through even to bryan singers Superman Returns.

First, the Kryptonian science and technology seems to be very organic as opposed to cold and icy like in previous superman movies. The trailer showed creatures or ships flying with lots of wing like movement.

Second, Kal El appears to be some kind of different Kryptonian even before being sent to Earth. The early peeks indicate that he may be an illegal birth, a natural born child as opposed to a genetically engineered person, again, born with free will instead of a destiny.

Third, the earlier films seemed to gloss completely over the fact that Supermans existence proves that we are not alone in the universe. He is the first visitor from another planet and his discovery would have enormous impacts on Earth. Again, his destiny would inpart, be to establish first contact with extra terrestrial life.

I can't wait to see this movie!

Attitude

Which comes first, the champion's attitude or the championship? Having a goal, then committing to work towards it every day with relentless, unwavering focus- This is what separates champions from the pack.

IM AZ: Kicking it into gear with Advocare

I've been trying several Advocare products over the last few months to see if they can help me achieve the fitness levels I will need in order to complete IM AZ later this year. So it's been a lot of experimentation. I'm pleased to say that I believe some of the products have made a difference and some, not so much. But there are more to try.

Arginine Extreme is probably my favorite product so far. I take it 15-30 mins before a strenuous workout and it allows me to push through barriers which would have stopped me a few months ago.

Spark, their most popular product, helps me wake up in the morning and get in the right mind set. It's more of a mental booster than an actual performance booster. I read a masters thesis on the ergogenic effects of Spark (their were none) so that makes sense. But I still think it helps me to face those early morning run/bike/swims better.

I'll figure out how to add this countdown clock to my blog...tomorrow.

http://www.timeanddate.com/clocks/countdown.html?n=884&iso=20131117T070000

It IS up to you...but get help

Popular motivational saying that goes something like to be me. It is thank you for 1 million. It is up to you to take action.
You are the one who must decide to take action. But you have to remember that you do need help and there's nothing wrong with asking for help.
Set a goal then get help doing it. Don't let your help down stay committed.

24 day challenge: day three

Today is the third day of my 24 day weight loss challenge. I've lost about 2 pounds total so far. I don't know whether this was a good idea but I also hired a triathlon coach and started working out just yesterday with him.
I'm doing Ironman Arizona in November which is only about 11 months away so I hired a coach to get me into shape in a hurry. Actually I'm not worried about finishing but truth be told my ego wants to finish certainly and under 16 hours but definitely under 14 hours and if I can finish under 13 hours even better I know guys who are in really good shape Billybrook 1012 hrs. so I have no delusions that I'm going to be able to break 12 hours however maybe 13 maybe 14 I think I'll be happy if I can break 14.
So that being said I guess I'm not terribly concerned about losing weight for the next 24 days but I am concerned about working out consistently getting through these workouts and getting enough sleep and getting enough fuel in my body I figure the weight-loss will come naturally.

After all right now my body is at an unnaturally heavy weight. For the longest time I was at about hundred 95 pounds probably for the last six years. Just in the last few months I have let it creep up to close to 200 pounds. My goal is to get down to about 170 pounds but also to be very fit lean and strong at that way I don't want to look emaciated or week or have a lack of energy at that weight.
My coach sent me today's workouts last night and they are too bad I think he's ramping me in slowly. Today I have to cycle and swim.
I rode the trainer for an hour. He broke up that our into 10 minute segments of accelerations and recoveries which I really liked.
The pool work out the 1500 yards looks to be kind of similar with a warm up some drills simple buoy and cooldown I'm really looking forward to getting back in the pool

American girl doll to the hospital

Caroline is currently spelling out every word. It is a very cute phase. She listens to everything you say and then spells out the words back to you.

She's also turning out to be an incredible reader reading everything at the second grade level already.

Teachers don't even ask her give her the same test they give everybody else. They're doing a sight word challenge right now and they make her spell the sight words in addition to just saying the.

Somehow Callie the dog got a hold of Caroline the American girl doll. Callie unfortunately chewed off one of Carolines hands. Elizabeth found out that there is an American girl girl doll hospital at their headquarters in Wisconsin. And that for a mere $60 Caroline can be rehabilitated rehab their urgent care center and sent back (in a hospital gown) as good as new.

Ironman Arizona 2013

I got in! Even now the enormity of the challenge ahead of me is thrilling, yet terrifying. I'm not afraid of the race itself, but I am afraid of me losing focus, motivation, and not doing my training like I need to. Probably a good reason to hire a coach.

Let's review this in 2016

http://www.thedaily.com/article/2012/11/08/110912-news-obama-promises/

P90X Day 1 & Out of the Mouths of babes

Chest and Shoulders and Ab Ripper X. Filled out my worksheet but man, my numbers are pretty pathetic. Well, I gave is close to 100% anyway. My pull up station is junk and I'm going to build a solid wood one in the back yard. Will update this with pics.

This new chapter in my life is courtesy of my ex company being acquired. I have a few weeks of freedom which I've never really had in my adult life.

There are a ton of things for me to do and I'm still in the process of organizing them around a central theme or direction. Lots of busy work without a goal will make the time disappear and at the end I'll be in a bind looking for a job.

My daughter said something quite interesting to me last night. I broke the news that I was without a job for the first time in my life. Her reply was "That's good because it didn't seem like your job was very much fun." Her words didn't resonate until I was in the shower a bit later when her observation suddently struck me like a bolt out of the blue.

She's absolutely right, it wasn't fun and that, perhaps, was one of the problems. I'm middle aged now and still very healthy but one can never take that for granted. So I guess that begs the question of just what would I consider a fun job?

• Bicycle Cop
• Race car test driver, mechanic
• NASCAR official
• River guide at the USNWC
• Bike shop mechanic
• Velodrome racer
• triathlete (too old to be pro)
• personal trainer
• Politician? (Ugh)
• Real Estate Investor?
• Contractor?
• bulldozer owner/operator?
• Tax preparer?
• professional organizer?

I can probably easily narrow down that list and perhaps that is really my first mission. For now, however, I have to finish this double gate I started yesterday. 

First class cads

I'm waiting respectfully just beyond the first class chute at a gate. I'm in first class thanks to an upgrade so wanted to be close to the front to make sure I get a good overhead spot. About six people went around me to stand actually inside the chute. When the incoming passengers disembarked, these people crowded their exit path. I

Where have our manners gone?

Audi A6 2.7T Gauge Cluster Computer Display Repair

The instrument cluster, gauge cluster, on my 2000 Audi A6 2.7T has been steadily losing pixels over time. If the car sat out in the hot sun, the entire LCD pretty much vanished and was unreadable.

The picture below shows what mine looked like (on a good cool day) vs the photo on the right of a perfect display:

After searching a little on ebay, I found out that you can purchase just the new LCD screen for about $60. I thought, surely if they're selling them on ebay, they must be pretty easy to change so I bought one (see next photo.) This was one of those mistakes for which you wish you had the benefit of hindsight.

Long story short, I found out that I can't solder a ribbon cable to a PC board and was left with a completely bright red center LCD display:

A little searching on the internet brought up www.modulemaster.com. This company specializes in repairing failed ABS modules and, to my delight, Audi gauge clusters. In fact, the picture at the top of this post is from their site.

First, drop the steering wheel all the way down and out.

I popped out my cluster by removing the u-shaped trim panel just above the steering wheel. It is held on by two spring clips on either side. Pull it straight out as bending it upwards may break the plastic tab that holds the spring clips.

Next you'll see two phillips screw heads above the steering wheel along the bottom edge of the cluster. Use a pretty large (#3) screwdriver as these are usually stuck. Use a magnet to make sure you don't drop them inside the dash.

Next you'll need to pull the cluster straight back by gently gripping the bottom edge and the two reset "sticks."Again, take your time and wiggle it until it slides forward.

Now, angle the cluster until you can get access to the 3 electrical connectors on the back (Blue, Gray, and Green.) Each of them has a little purple locking handle that you'll need to pry up with a small screwdriver. Gently pull them up and the connector will come right out.

Then, lean the cluster back and you should be able to work it out. Your dashboard will now look like this:

Now the easy part. Fill out the repair request on Module Master, ship it to them, wait a few days for them to receive it, fix it, and call you back with the total. They'll ship it back to you promptly (I got mine in two days.) It came in a big box with tons of packing, wrapped like a papoose, good enough to survive a 10,000 ft drop:

Reverse the steps above to install it (take care to open the purple handle on the connectors completely so that they will seat properly, the purple handle should close easily) and you should be rewarded with the following now perfect display. (My check engine light is another matter, the secondary air injection system pump is bad again) :

http://www.washingtonpost.com/blogs/right-turn/post/romney-gets-trump-nod-and-gets-off-stage--fast/2012/02/02/gIQAlGe8kQ_blog.html

When I heard the rumors this morning that Donald Trump was about to endorse Newt Gingrich, I was somewhat relieved for Mitt Romney. First, I should say I was a little surprised, that anyone would care who Trump, originally known as a businessman but these days more for being a celebrity, would endorse. But my relief was centered around the fact that lately crazy shallow minded hypocrites like Herman Cain are enthusiastically endorsing Newt. I thought it would bode well for Romney to have the hard core conservatives line up behind Newt...thereby keeping Romney attractive to the moderates.

Vanity Fair "The Dark Side of Mitt Romney"

I found this hatchet job on Mitt Romney to be illuminating, not from the standpoint of Romney's faults. But from the predictable attempt at positioning his steadfast character, analytical approach, and overall business success as negatives.

So let me get this straight, the man analyzes under-performing, sick, and dying companies then makes a calculated decision about how to invest, which paid off for his investment about 2/3 of the time and made millions for his investors, and this is somehow evil or dark? He pores over tons of data to identify redundancies and inefficiencies, yet this is not the kind of person we need in Washington? Its laughable.

Dell TouchPad suddenly stopped working

I went out of town the other day, which means something is going to go wrong in my house that I'll have to fix when I get back.

This time it was the touchpad on my wife's Dell Inspiron N5030 stopped working suddenly. The backstory is that she and my daughter were trying to find some funny kid videos on the internet when it suddenly stopped.

I hooked up a mouse and it worked just fine, but sure enough, the touchpad was completely dead. I suspected a hardware failure until I googled "Dell touchpad not working." In no time, I found the problem listed along with the solution on this link:

http://support.dell.com/support/topics/global.aspx/support/kcs/document?docid=424135

Luckily, it was just the touchpad enable/disable key which is located just to the right of the F12 key. It allows you to toggle the touchpad on/off. A very useful key for those who inadvertently hit the touchpad when typing text.

Garmin Edge 500 Mounting Tabs Broke Off

I attempted to replace my Edge 500 on my bike mount this morning as I've done hundreds of times since getting it in April of 2010. To my dismay, it fell off and when I checked the mount the two little mounting tabs (ears) on the back of the case were inside the bike mount. My heart sank thinking about having to trash a perfectly good unit.

A brief internet search reveals that more than a few other folks have had the same issue.

http://forum.slowtwitch.com/cgi-bin/gforum.cgi?do=post_view_printable;post=3140886;

I just emailed Garmin product support in the hopes they'll replace it for free. I'll post their response later. Fingers crossed!

Clinton Warns Tehran Against Iraq Encroachment - The Wall Street Journal.

It's nice to see the Obama administration warning Iran not to meddle in Iraq. On the other hand, if they can't resist, maybe our Nobel peace prize winning President will wipe the iran's nuclear program off the face of the earth.

The best outcome, of course, would be another Iranian green movement, which predates the Arab spring. Of course, maybe this time NATO would help.

I thought you would be interested in the following story from The Wall Street Journal.

Clinton Warns Tehran Against Iraq Encroachment

http://online.wsj.com/article/SB10001424052970204777904576649033562607332.html

The Wall Street Journal for iPad provides a new way to experience the Journal's award winning coverage, blending the best of print and online. Special features include:

• "Now" Issue featuring updated coverage throughout the day, with top article picks from Journal editors
• Market Data including quote search and customizable Watchlist
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Click or tap the link below to download The Wall Street Journal from the Apple iTunes App Store.

http://www.wsj.com/ipad

Sent from my iPad

Acurite Wireless Thermometer, not dead yet

I own an acurite wireless thermometer that I purchased at Home Depot for around $16. It's worked flawlessly for a couple of years and mainly helps me figure out how to dress for my 4:30 am bike rides. I confess it's also been the cause of more than a few blown off rides, but I digress.

I learned that when the battery in the outdoor wireless sending unit fails, you can't just replace the 2 AA's. The indoor display and the outdoor sender will lose synchronization if you just replace the sensor batteries.

The proper battery replacement procedure is to remove the batteries from both display and sensor. Then put fresh batteries in the sensor. Next, within six minutes, put fresh batteries in the display unit. They should magically pair up immediately. If they don't, make sure both components are within 100 feet and repeat the battery replacement procedure. Good luck!

Obama's Team Ramps up attack on Romney

I guess this means Obama's team think Romney is going to get the GOP nod this time.

Axelrod fails the Pinocchio test with his rebuttals of Romney:

http://www.washingtonpost.com/blogs/fact-checker/post/the-obama-campaigns-spin-on-the-romney-tax-plan/2011/10/16/gIQAbIYUqL_blog.html?wpisrc=nl_pmpolitics

This past Friday, in a neighborhood just a couple of miles away from my own, a man was shot and killed while walking home from the coffee shop. A suspect was just arrested last night but we still don't know why he killed his victim. It appears to be a random attempted robbery.

This is another of those tragic cases where some punk who has never contributed anything worthwhile to society robs it of someone who has. I've posted Dr. Barber's obituary as a memorial to all his achievements and contributions. RIP Dr. Barber.

Robert Latimer Barber
Dr. Barber, 64, of Charlotte was taken from us April 22, 2011. His passing was tragic and sudden.
'Bob' was born July 14, 1946 in Albuquerque, New Mexico to the late John Marr Barber and Mary Jane Latimer. Bob graduated from Highland High School in Albuquerque, NM and went on to pursue his undergraduate studies majoring in economics at the University of New Mexico. He was a proud member of Pi Kappa Alpha fraternity like his father before him. Upon graduation in 1969, Bob worked at the family business, Ward Anderson Printing Co., as the assistant to the President. Bob later returned to UNM to complete a Masters of Arts in Public Administration in 1977. He worked for the Public Service Company of New Mexico from 1968 to 1985. Starting in the finance dept, he worked in audits, plant accounting, project management, and finally as Asst to the Senior VP for Financial Planning.
In 1985 Bob moved to Greensboro, NC after reconnecting with and later marrying his high school sweetheart Phyllis Allran. They were married for 10 years before her sudden and unexpected passing. In North Carolina, Bob got his start in health care, holding positions at Moses H. Cone Memorial Hospital, the Nalle Clinic and Mercy Hospital prior to joining Carolinas Healthcare System where he enjoyed a 19 year career. At CHS, Bob served in various capacities within the system including Managed Care, Finance and Administration. Most recently, Bob held positions as Chief Financial Officer and Chief Executive Officer at CHS affiliate hospitals.
Bob proudly served to protect and defend his country, joining the NM Air National Guard in 1968. In 1979 he transferred to the Air Force Reserves with a promotion to Major. His many duties included: Supply Systems Officer, Disaster Preparedness Officer, and Administrative Officer to Commander of the 150th Communications Flight. He served the people of NC coordinating relief services as the Air Force Emergency Liaison Officer and played a prominent role during the flooding related to Hurricane Floyd. Bob was a highly decorated officer having been awarded the prestigious: Legion of Merit; Meritorious Service Medal (two awards); and Air Force Commendation Medal (three awards). Bob retired at the rank of Full Colonel from the military after a 33-year career.
Bob's own professional education culminated with the completion his Doctorate in Health Administration from the Medical University of South Carolina in 1999. His commitment to the education of healthcare finance and administration professionals led him to adjunct faculty positions with UNC-Charlotte, MUSC, Pfeiffer University and the doctoral program at Central Michigan University - often times teaching for multiple schools in the same semester.
Over the years, his professional dedication lead to involvement and leadership positions in numerous organizations including National Guard Association of the United States, the Institute of Management Accounting, Institute of Internal Auditors, the National Association of Accountants, the Society for Management Information Systems, and Healthcare Financial Management Association (HFMA). For HFMA, Bob served as president of the North Carolina chapter and was recently appointed to the national Board of Examiners. In addition he received numerous HFMA awards and commendations, including the prestigious Muncie Gold Merit award Founders Medal of Honor. Bob was devoted to a combination of community service and a host of hobbies. He was enthusiastic about motorcycles, classic cars, crossword puzzles, NASCAR, genealogy and NM Lobo's athletics. In New Mexico Bob competitively raced Corvettes and served on his state and national Corvette association. Bob also enjoyed competitive running and participated in events from Charleston, SC to Spokane, WA. Bob proudly gave his time to a number of service organizations including Jaycees and United Way. Bob had a special commitment to Rotary ClubInternational, serving as a life-long Rotarian, following in the footsteps of his father and grandfather.
But above all, Bob was a dedicated family man. He met and fell in love with Debbie in 1997. Bob and Debbie married a year later at First Presbyterian Church, where they are members. His family grew to include her two sons, Eric and Brian Hartley. He embraced them as his own and served as a trusted mentor and friend while sharing in their growth and development as young men. Although tragically cut short, Bob and Debbie enjoyed a full life of happiness, laughter and travel.