This annoying behavior started in the middle of last year and comes up a few times a week.
I'll open a new tab in Chrome using the "+" sign:
Then I try to switch between tabs by left clicking on that tab. But when I do that, the tab closes! Super frustrating!
Here's how to fix it: If using a mouse with clickwheel, hold down the clickwheel for a couple of seconds. Yes, that's it.
If you're on a laptop using a touchpad, hold down the left and right buttons simulaneously for a couple of seconds. And yes, that's it.
Hope this helps you!
I'm an average joe, my family comes first while I try to make a difference in the world. This blog is part journal, part advice, and part compendium! Enjoy!
Thursday, January 16, 2020
Friday, May 25, 2018
Mirror, Mirror
I attended the Friday Chapel service at my daughter's school today. Why? Because she just turned 11, and because it's already the 3rd to last Friday of this school year and I hadn't been to one since January. Thankfully, she is still willing to sit next to her "old man" instead of her classmates.
The theme of today's service was "Mirror, Mirror" and I was surprised to get more out of it than I expected.
The worship leader and scripture reader touched upon several topics that resonated with me but one of the most powerful questions was "Have you ever been afraid to look in the mirror?"
Full disclosure, for some weird reason, I don't look in mirrors or windows or take (many) selfies. This has been an issue for me for as long as I can remember...dating back to middle school. I believe it has contributed to a crippling sense of self-worth and confidence that has produced impacts in my personal and professional life.
The service continued to warn against the trappings of our superficial society, warning about the pleasures of the flesh and how meaningless things such as outward appearance are to God. The liturgist/guitarist included a rendition of Colbie Callait's song "Try" which, though from a female perspective, perfectly captured the spirit of the service.
The concluding message was that God loves us for ourselves and that maybe we should see inner selves, accept that our flaws are trivial, and truly love ourselves as well. Which is a message that I must take to heart and work on as well, even at my advanced age.
The theme of today's service was "Mirror, Mirror" and I was surprised to get more out of it than I expected.
The worship leader and scripture reader touched upon several topics that resonated with me but one of the most powerful questions was "Have you ever been afraid to look in the mirror?"
Full disclosure, for some weird reason, I don't look in mirrors or windows or take (many) selfies. This has been an issue for me for as long as I can remember...dating back to middle school. I believe it has contributed to a crippling sense of self-worth and confidence that has produced impacts in my personal and professional life.
The service continued to warn against the trappings of our superficial society, warning about the pleasures of the flesh and how meaningless things such as outward appearance are to God. The liturgist/guitarist included a rendition of Colbie Callait's song "Try" which, though from a female perspective, perfectly captured the spirit of the service.
The concluding message was that God loves us for ourselves and that maybe we should see inner selves, accept that our flaws are trivial, and truly love ourselves as well. Which is a message that I must take to heart and work on as well, even at my advanced age.
Wednesday, February 21, 2018
Wednesday morning in Wilmington
I arrived here about 8 last night after a circuitous and exhausting day. One in which I'd planned to drive a rental car from Newpport News to Wilmington only to end up driving my own car frmo Charlotte.
Unable to calm my mind, I was up on Amazon.com looking for the best phone mount to use on the stem of my road bike. A weird obsession given the fact that I'm only 7 days past pretty severe shoulder surgery and am literally 12 weeks away from riding my bike out on the road at all. Such is the troubled mind.
Actually my work related obsession at the moment is to make my own short training videos. These would be for customers and cover simple topics that are often buried under our somewhat ponderous 1 to 2 hour training videos. Besides, knowing how to shoot, edit, and upload short videos is an absolutely critical skill these days. Perhaps I can enlist the help of my 10 year old daughter, as it would be a critical skill for her future as well. We could learn together!
Unable to calm my mind, I was up on Amazon.com looking for the best phone mount to use on the stem of my road bike. A weird obsession given the fact that I'm only 7 days past pretty severe shoulder surgery and am literally 12 weeks away from riding my bike out on the road at all. Such is the troubled mind.
Actually my work related obsession at the moment is to make my own short training videos. These would be for customers and cover simple topics that are often buried under our somewhat ponderous 1 to 2 hour training videos. Besides, knowing how to shoot, edit, and upload short videos is an absolutely critical skill these days. Perhaps I can enlist the help of my 10 year old daughter, as it would be a critical skill for her future as well. We could learn together!
Sunday, February 18, 2018
Sunday morning progress update
Kicked off today bright and early at around 5 am after another on/off night. Sleeping about 2 hours at a stretch now. I had to take painkillers (2x5mg Oxy) at 4am because my shoulder was just really aching deep inside the joint. It had been over 18 hours since my last dose though so that was encouraging. I hope to be completely off the Oxy in another day or two...switching to Motrin/Advil if needed.
I did my PT exercises with Elizabeth's help. Theyre not much right now, merely 15-20 degrees of external rotation at 90degree elbow followed by 90degrees of anterior lateral raise at 180 extension. Then I did several minutes of light stretching movements along with my shoulder blade shrugs.
Elizabeth replaced my 5 standard bandaids with water proof versions so I could take a shower. She found the site of the incisions quite revolting, which I don't really understand...it's just pinched and stitched skin. Afterwards, I was able to easily take my first shower since Tuesday, although I could only wash my body and hair with my left hand. I kept wondering how much luckier I am than those veterans who lost limbs traumatically and have to deal with the aftermath of such losses for the rest of their lives. I really DO have so much to be grateful for and SO LITTLE to complain about.
I'm still super motivated to get my fitness back now. I WANT to become fit again to the point of being able to compete at a high level in strength and endurance events. I want to do cross fit, to lift heavy weights, to be ripped, to complete obstacle races and marathons again. I want my active life back! These are where my friends are and I miss having a support group. I want it back!
I did my PT exercises with Elizabeth's help. Theyre not much right now, merely 15-20 degrees of external rotation at 90degree elbow followed by 90degrees of anterior lateral raise at 180 extension. Then I did several minutes of light stretching movements along with my shoulder blade shrugs.
Elizabeth replaced my 5 standard bandaids with water proof versions so I could take a shower. She found the site of the incisions quite revolting, which I don't really understand...it's just pinched and stitched skin. Afterwards, I was able to easily take my first shower since Tuesday, although I could only wash my body and hair with my left hand. I kept wondering how much luckier I am than those veterans who lost limbs traumatically and have to deal with the aftermath of such losses for the rest of their lives. I really DO have so much to be grateful for and SO LITTLE to complain about.
I'm still super motivated to get my fitness back now. I WANT to become fit again to the point of being able to compete at a high level in strength and endurance events. I want to do cross fit, to lift heavy weights, to be ripped, to complete obstacle races and marathons again. I want my active life back! These are where my friends are and I miss having a support group. I want it back!
Friday, February 16, 2018
Friday morning thoughts
Last night I felt positive for the first time in what seems like weeks. It might be due to a sudden realization that I needed to change my mindset.
I decided that I'm going to be a winner in 2018.
I'm not going to be a victim of my circumstances, in fact, I'm going to create better circumstances.
I decided that I'm going to be a winner in 2018.
- I'm going to get into phenomenal shape, the shape of my life, because I have so many advantages and really no excuses, other than lack of effort.
- I will be lean, mean, and agile
- I love the way I feel when I am exercising and healthy
I'm not going to be a victim of my circumstances, in fact, I'm going to create better circumstances.
I've been reading and absorbing motivational writings and sayings for years. Repeat them enough and they become your inner voice. Here are some that come to mind:
- "(Forget about) motivation, just start!" David Goggins
- Every time you decide, you're cutting something off completely. In fact, the Latin root of the word means 'to cut.'" Tony Robbins
- "Identify your MIT, your Most Important Task, and make sure it is the first thing you do every day." Kevin Kruse
- "Become the person you want to attract."
- "Eliminate the negative and toxic people in your life."
- "It's not about being like, it's about being influential."
Thursday, February 15, 2018
Early am thoughts
I've been up since about 4 am. Yesterday afternoon and evening were pretty rough in terms of post op pain from my shoulder surgery. I was trying to stay ahead of the pain by taking Oxycodone as prescribed, 10mg every 3-4 hours but somehow I missed the early afternoon dose, so by around 5pm I was chasing after it.
I woke up after a pretty good nights sleep, which these days is about 2-3 hours without waking. Not having the dog's bed in the bedroom was key as she didn't wake us up, which had become an annoying habit.
I thought of many things including:
I woke up after a pretty good nights sleep, which these days is about 2-3 hours without waking. Not having the dog's bed in the bedroom was key as she didn't wake us up, which had become an annoying habit.
I thought of many things including:
- I need to learn how to pray. It always feel awkward and as if I'm ignorant of the proper parts of a prayer. Even as simple as opeing the prayer. I don't want to pray to ask for things as much as to give gratitude, for every day I marvel at my blessings and I believe that expressing this gratitude makes me a better employee, husband, father, and community member.
- I want a new bike...and to me, a nice used one would be just as nice. My bike is a 2009, and while perfectly functional, is showing it's age. Not to mention that technology has come a long way since 2009. Disc brakes are becoming standard for exmaple. I'd like to trade or sell two of my current bikes, the 2009 Trek Madone 5.2 and the 2013 Felt tri bike.
- I wonder if we should get our roof redone? I had a quote last year for about $7k which isn't bad, considering. However, I have some debt to pay down first.
- I need to sell our 3rd car. There's no reason to hang onto it anymore. It's perfectly functional although the CEL recently came on. I believe it is just an O2 sensor or possibly loose gas cap or bad fuel. Since it is supposed to be 76 degrees today, there is no excuse for not getting it cleaned up and listed. That would put some immediate cash into my account.
- According to Turbo Tax, the form I've needed from the IRS will be available on 2/15. I think it was already delayed once from 2/8. This is the only thing keeping me from filing our 2017 taxes which would give us a small refund to go towards our remodeling.
Monday, February 12, 2018
What are you running from?
I've been trying to start running again. Running is good for your heart, your mind, and your soul. Running helps you lose or maintain weight, it sends oxygen to your brain, and expands your lungs.
Even with all of those benefits, it is hard to make myself run.
This morning I walked/ran two miles. I do my best thinking while running/biking or swimming...unfortunately its kind of hard to write anything down during those activities...especially swimming.
A sense came over me that I'm not so much running towards anything at this point in my life. I know I'm pretty sure I'll never win my AG or probably not even medal in a race.
This morning it felt like I was running AWAY from something. Maybe it was a sense of laziness, being tired of not being active, tired of making excuses. Guilt from feeling like I'm aging exactly in the manner I was afraid of...getting fatter and slower. Running from FOMO after seeing all my social media friends post updates of bike races, runs, and triathlons. All of those fears and doubts are demons that poison my ambitions. So I guess I felt like I was running away from demons.
What demons are you running from?
Even with all of those benefits, it is hard to make myself run.
This morning I walked/ran two miles. I do my best thinking while running/biking or swimming...unfortunately its kind of hard to write anything down during those activities...especially swimming.
A sense came over me that I'm not so much running towards anything at this point in my life. I know I'm pretty sure I'll never win my AG or probably not even medal in a race.
This morning it felt like I was running AWAY from something. Maybe it was a sense of laziness, being tired of not being active, tired of making excuses. Guilt from feeling like I'm aging exactly in the manner I was afraid of...getting fatter and slower. Running from FOMO after seeing all my social media friends post updates of bike races, runs, and triathlons. All of those fears and doubts are demons that poison my ambitions. So I guess I felt like I was running away from demons.
What demons are you running from?
Tuesday, November 15, 2016
Ankle Surgery Update Day 29 Post-Op
Yesterday was 4 weeks to the day of my Posterior Tibial Tendon Debridement and reinforcement surgery. I'm not scheduled to meet with the doctor who performed the operation for another two weeks. I've been very happy with my progress so far although I'm ready to be done with my walking cast (black boot) permanently!
According to the foot surgery atlas I should be able to start walking without crutches, in just the walking cast, at four weeks. I have to confess that I've been walking in the boot only for about two weeks now, much to the chagrin of my wife. It just felt like the combination of the boot and the crutches was too much.
Yesterday I took the boot off completely and gingerly walked across the bedroom. Though my steps were careful and measured, I was happy to get some sense of what it will be like to walk pain free again. I made sure I didn't put too much weight on the left ankle nor flex it much beyond 90 degrees. It feels pretty good, though the skin and the tendon still feel tight. I think I might be able to begin physical therapy in a couple of weeks. I sincerely hope to be cleared to walk in normal shoes or boots by then as well!
Still a good bit of swelling in comparison to the right ankle, but I don't have the tender spots above and behind the malleolus that I had prior to the surgery.
Sunday, November 06, 2016
Ankle Surgery Update: Day 19 Post-Op
It's hard to believe Tuesday will be 3 weeks, or 21 days exactly, from my ankle surgery. All in all, I seem to be recuperating more rapidly than I thought I would, which I'm thrilled about!
My incision looks a lot better; most of the scabbed over areas are gone along with a top layer of epididymis. It peeled like sunburned or blistered skin...not sure why.
I returned the knee roller to OrthoCarolina on Thursday of last week, instead using the walking cast with or without crutches, much to my wife's consternation. The PA at OrthoCarolina, Mike, told us that he didn't want me to put more than 50% of my normal weight on the leg for about 3 weeks - that was about 12 days ago.
So, to recap, I'm able to walk fairly normally with just a walking cast - but my left leg gets tired after an hour or two of being upright. Elevating it with the cast off for a few minutes helps a lot - I guess the pressure of the cast still interferes with the blood flow and causes soreness.
Confidentially, today I tried some careful walking...a few feet in the bedroom...without the cast. I don't think I'm ready to attempt any normal walking yet...maybe by next weekend. Caroline and I are going to Charleston with friends so I'm sure there'll be a lot of walking there!
Also, this past week I found a site that explains my procedure in great detail. http://www.footsurgeryatlas.com/lib/foot/hindfoot/tendon-hindfoot/tibialis-posterior-tendon-debridement/operation/1
My doctor explained that I needed both a debridement and FDL tendon transfer. The surgical pictures are from a right leg whereas mine was on my left leg. Still very helpful to my understanding of just what was done and what I can expect on recovery.
I returned the knee roller to OrthoCarolina on Thursday of last week, instead using the walking cast with or without crutches, much to my wife's consternation. The PA at OrthoCarolina, Mike, told us that he didn't want me to put more than 50% of my normal weight on the leg for about 3 weeks - that was about 12 days ago.
So, to recap, I'm able to walk fairly normally with just a walking cast - but my left leg gets tired after an hour or two of being upright. Elevating it with the cast off for a few minutes helps a lot - I guess the pressure of the cast still interferes with the blood flow and causes soreness.
Confidentially, today I tried some careful walking...a few feet in the bedroom...without the cast. I don't think I'm ready to attempt any normal walking yet...maybe by next weekend. Caroline and I are going to Charleston with friends so I'm sure there'll be a lot of walking there!
Also, this past week I found a site that explains my procedure in great detail. http://www.footsurgeryatlas.com/lib/foot/hindfoot/tendon-hindfoot/tibialis-posterior-tendon-debridement/operation/1
My doctor explained that I needed both a debridement and FDL tendon transfer. The surgical pictures are from a right leg whereas mine was on my left leg. Still very helpful to my understanding of just what was done and what I can expect on recovery.
Friday, October 28, 2016
Posterior Tibial Tendon Surgery, 10 days post-op, removal of the surgical dressings
My ankle surgery was on a Tuesday (October 18th) and the dressings were removed on the following Friday. Here are the (gruesome) photos for your enjoyment :)
Stapled me shut with about 25 of them!
Lots of bruising and swelling!
Looks pretty awful from this angle! My arch is all swollen and I have pooled blood near my heel.
Thursday, October 20, 2016
Ankle Surgery Post Op: Day 2
The surgery was Tuesday morning and it is now Thursday morning so it's technically Day 2, but it feels like Day 3. Probably because Day 1 was so long and troublesome. I now know that I can't tolerate Percocet very well at all!
I slept from midnight until 4 am, when I woke to use the bathroom, get a drink, and take two more Tramadol. I read about the 3rd, and final, Presidential debate, then dozed off again at 4:30 until 6:30 am.
My leg aches inside, near the incision, which I haven't actually seen yet. Now that the nerve block has completely worn off, I have to be more careful of movement, to avoid sharp pains - I don't want to risk pulling my sutures at all.
10:30 took my first shower. That was an adventure...a little taste of what life as an 80 year will be like, should I be so lucky.
I slept from midnight until 4 am, when I woke to use the bathroom, get a drink, and take two more Tramadol. I read about the 3rd, and final, Presidential debate, then dozed off again at 4:30 until 6:30 am.
My leg aches inside, near the incision, which I haven't actually seen yet. Now that the nerve block has completely worn off, I have to be more careful of movement, to avoid sharp pains - I don't want to risk pulling my sutures at all.
10:30 took my first shower. That was an adventure...a little taste of what life as an 80 year will be like, should I be so lucky.
Wednesday, October 19, 2016
Ankle Surgery: Post Op Day 1
6:55 am. It feels like electricity in my toes when my wife touches them. This different from yesterday when I couldn't really feel anything.
7:30 vomited into bucket at bedside.
8:55 am. I just realized I'm able to move my toes again.
12pm Ate a few spoonfuls of homemade chicken noodle soup.
2pm Took Tums for stomach gas.
4pm Ate a piece of toast and took 1 Percocet.
7:00 pm vomited again immediately after .
8:00 pm Elizabeth called the doctor's office and told them of my intolerance for Percocet. The doctor said it was quite common and recommended a switch to Tramadol. She picked up the prescription and I popped two tablets around 9 pm. I waited a few hours for the nausea and reflux to set in again but was pleased when it didn't.
We watched a good movie, The Imitation Game, just she and I for the first time in months. Then retired at about 11:30. I tried to read for a few minutes then dozed off.
Sunday, May 29, 2016
Aric Almirola leads Richard Petty Motorsports 24 Hours of Booty Team
Aric Almirola was looking for ways to give more back to the local community. A longtime recreational cyclist, he decided to form a fundraising team at Richard Petty Motorsports for the 24Hours Of Booty charity bike ride. Aric is also an endorser of Advocare fitness products, who sponsor the Number 6 car of driver Trevor Bayne. As a long time cyclist myself, I can attest that Advocare's products can help your endurance and power on the bike.
My favorite products for cycling are:
- O2Gold - for increased oxygen capacity. They call this the "3rd lung."
- Post-Workout Recovery - taken within 30 minutes of a ride, it gets my legs ready for the next day.
- Arginine Extreme - for increased blood flow during strenuous activity. Works like beet juice by proving nitric oxide to your muscles.
See all of the Performance Elite Products here: http://www.advocare.com/products/performance_elite.aspx
Saturday, May 28, 2016
Getting back on the health & fitness track after losing motivation, at age 49
It's not easy to start a fitness regimen at any age. And it's not easy to re-start a regimen once you have lost motivation. In my experience, you don't HAVE to hit rock bottom, where you're completely disgusted with yourself...but wherever you are, the important thing is to DECIDE that you're going to change.
I fell off the exercise wagon because of stress. Which is ironic because giving up exercise is giving in to stress. I know from experience that exercise is medicine, or therapy. It is a fact that exercise produces endorphins which are natural mood boosters.
But I let my stressors, mainly centered around job loss and the resulting severe financial pressure, get the best of me. I wanted to spend every waking moment focused on fixing my situation, sending out resumes, reaching out to everyone for advice, and searching for a solution to my problems. I felt that exercise was frivolous and self-indulgent, though I knew deep inside that it was not. My depression only grew worse as I blew off workout after workout.
I still struggle with the depression. Every day is a roller coaster ride of emotions as new doors open and then close in my face. It is so hard not to take every rejection, every unreturned email or phone call personally. I've also started to get angry at my friends for not recognizing how miserable I am and not offering to help. You read about suicides every day and everyone always says afterward..."If only I knew what he was going through." (Note: I don't think I'm suicidal, but if you think you are, please call a professional immediately!)
The point is, that today, I made the DECISION to not let my situation get any worse. I went on a run...and it was hard after a 2 week layoff. But I didn't stop until I'd run two miles...then I walked a 3rd. It was a struggle to get through the first mile, and I lost form during the second mile, but I felt reborn at the end.
Maybe getting back on my exercise routine will do more than band-aid my symptoms. Perhaps it will be the basis of my resurgence, and the foundation of my mental recovery. I hope so.
Thursday, February 18, 2016
Apple Macbook Pro Message App hanging
Recently, the messages app on my Macbook pro started hanging. I had no idea what caused it and thought it was related to a recent software upgrade (to El Capitan.)
The app would open, then go into the "spinning wheel" mode where nothing happened at all. It seemed to last forever and my only option was to do a "force quit." I had to rely on my phone to send/receive messages.
After several days of searching, I finally found the thread with the answer:
https://discussions.apple.com/thread/7408309?start=0&tstart=0
It turns out the problem is due to the Contacts app. I had contacts enabled for both my icloud and gmail accounts. When I turned off icloud (as I have over 1500 in gmail) then restarted Messages, the problem was no more.
Ralph, I don't know you but God bless you!
The app would open, then go into the "spinning wheel" mode where nothing happened at all. It seemed to last forever and my only option was to do a "force quit." I had to rely on my phone to send/receive messages.
After several days of searching, I finally found the thread with the answer:
https://discussions.apple.com/thread/7408309?start=0&tstart=0
It turns out the problem is due to the Contacts app. I had contacts enabled for both my icloud and gmail accounts. When I turned off icloud (as I have over 1500 in gmail) then restarted Messages, the problem was no more.
Ralph, I don't know you but God bless you!
Wednesday, February 03, 2016
Ten Tired Traffic Myths - still alive and kicking
Our region is home to one of the top 6 transportation boondoggles in the country right now - the I-77 toll lanes project.
While the contract itself appears to be fraught with problems and penalties, such as penalties for building nearby projects that take traffic away from the toll road, the opponents keep touting Myth 1 as if it is the obvious answer.
The answer to me is actually in Myth #7, get a little bit of traffic off the roads, and you get a significant reduction is delay times. This is because traffic delays are non-linear. I don't expect the toll road opponents to understand that because they have problems with Myth #1, which is kind of math dependent as well.
http://www.citylab.com/commute/2015/12/10-tired-traffic-myths-that-didnt-get-a-rest-in-2015/422274/
While the contract itself appears to be fraught with problems and penalties, such as penalties for building nearby projects that take traffic away from the toll road, the opponents keep touting Myth 1 as if it is the obvious answer.
The answer to me is actually in Myth #7, get a little bit of traffic off the roads, and you get a significant reduction is delay times. This is because traffic delays are non-linear. I don't expect the toll road opponents to understand that because they have problems with Myth #1, which is kind of math dependent as well.
http://www.citylab.com/commute/2015/12/10-tired-traffic-myths-that-didnt-get-a-rest-in-2015/422274/
iPhone 6 Dead Microphone
I didn't post an update but I finally fixed my dead microphone problem. What I did was take my iPhone to the Apple store. One of the geniuses ran an audio test which confirmed the microphone was bad. Since my phone was still under warranty they swapped me with a new one and I was on my way in about an hour. It took that long to make sure I had a fresh backup and update the OS on the fresh phone.
Friday, October 30, 2015
The many microphones of the iPhone 6
Siri stopped hearing me when in speakerphone mode right after my last software update to iOS 9.1! However, I can still talk to people and do other things normally.
Working:
- Voice memos
- Siri via headset
- Voice dictation via headset
- Speakerphone voice
Not working:
- Voice dictation via phone itself
- Siri via phone
I haven't resolved the problem and have a case opened with Apple Support. However, during troubleshooting, I learned the iPhone actually has 3 microphones as shown in this diagram from Apple:
Monday, October 26, 2015
Siri went deaf. She couldn't hear me nor could I do voice dictation.
I upgraded (?) my iPhone 6 to iOS 9.02 the other day. I didn't realize Siri wasn't working until this morning. Here's what I did that didn't fix her:
1. Power on/off
2. Toggle Siri on/off.
3. Toggle Cellular data on/off.
4. Soft reset (hold down power and home button simultaneously for 10 seconds.)
Here's another procedure that did not work:
1. Power on/off
2. Toggle Siri on/off.
3. Toggle Cellular data on/off.
4. Soft reset (hold down power and home button simultaneously for 10 seconds.)
Here's another procedure that did not work:
Try resetting your network settings:
WARNING: These steps will make you lose any entered passwords in already joined networks. SAVE ANY IMPORTANT DOCUMENTS OR WEBPAGES, YOU MAY LOSE THEM.
- Open Settings
- Tap General
- Go down, tap Reset
- Tap Reset Network Settings
- If prompted for a pass code, enter it.
- Tap Reset Network Settings
- A series of different screens will show. This is normal.
- Once this is done, unlock your phone and try connecting to a network or cellular network.
- Try using Siri.
Monday, October 05, 2015
Problem adding GMail Account to Outlook MS-Office 365
This threw me for a loop this morning for a couple of hours. I logged in via the web browser just fine. I set my GMail account for IMAP. Still couldn't add it to Outlook.
Kept getting this error message despite several attempts and triple-checking my spelling, etc.
Your IMAP server wants to alert you to the following: Please log in via your web browser:
http://support.google.com/mail/accounts/bing/answer.py?answer=78754 (Failure)
Finally found the solution here: https://support.microsoft.com/en-us/kb/2984937
This issue occurs when you try to sync to a Gmail account after July 15, 2014 and Basic Authentication has not been enabled for your Gmail account.
Google has increased its security measures to block access to Google accounts after July 15, 2014 if those accounts are being set up or synced in apps and on devices that use Basic Authentication.
To resolve this problem, enable Basic Authentication for your Gmail account. To do this, go to the following Google website, and then select Enable when you are prompted about whether to let less secure apps access your Gmail account:
For additional security, consider enabling Google’s two-step verification and app passwords as documented at the following web pages:
https://support.google.com/accounts/answer/180744?hl=en
https://support.google.com/accounts/answer/185833?hl=en&topic=2784804&ctx=topic
Note The workaround described here takes you to the page in the following screen shot. You click Enable to work around the issue.
Kept getting this error message despite several attempts and triple-checking my spelling, etc.
Your IMAP server wants to alert you to the following: Please log in via your web browser:
http://support.google.com/mail/accounts/bing/answer.py?answer=78754 (Failure)
Finally found the solution here: https://support.microsoft.com/en-us/kb/2984937
Cause
Google has increased its security measures to block access to Google accounts after July 15, 2014 if those accounts are being set up or synced in apps and on devices that use Basic Authentication.
Resolution
For additional security, consider enabling Google’s two-step verification and app passwords as documented at the following web pages:
https://support.google.com/accounts/answer/180744?hl=en
https://support.google.com/accounts/answer/185833?hl=en&topic=2784804&ctx=topic
Note The workaround described here takes you to the page in the following screen shot. You click Enable to work around the issue.
Gun-free zones and gun bans will not decrease mass shootings
I would support both a gun ban and gun-free zones if I thought they would work. But for numerous reasons including the sheer number of guns out there, it won't work.
We should be alarmed at the seeming increase in mass-shooting events. For the record, I prefer to call them "Mass Shootings" like the website www.shootingtracker.com instead of "Mass Murders" like the FBI.
There is one expert gun nut out there names James Alan Fox who states that the definition of a "Mass Shooting" is one in which 4 or more MURDERS are committed. This conveniently leaves out shootings in which people are merely crippled, paralyzed, or maimed but manage to survive.
For example, the shooting in a Layfayette, LA, movie theater on 7/23/15. In that case, 10 people were shot but only 2 victims died (along with the shooter). So, James Alan Fox would not call that a "Mass Shooting" event.
I'm not sure why James Alan Fox feels this should not be classified as a Mass Shooting. I suspect he is funded by the gun manufacturer's lobby (the NRA) or some such organization. But I digress.
Having said all that, I do sincerely wish we could come up with a solution to the problem of excessive gun violence. I don't believe we should just accept it as a fact of life and move on in denial. It's a complicated problem and simple solutions like "banning all guns" or "gun-free zones" don't address the root of the problem.
I believe the underlying root causes are societal and therefore harder to "fix." Look at the profiles of mass shooters. They are typically (not in every case) male, caucasian, loners, with demonstrated anti-social tendencies. Many are known for being video gamers or dabbling in fringe organizations. I suspect these are folks who feel disenfranchised from society. They may feel fear, loneliness, and victimization. I know it is dangerous to make sweeping generalizations.
So, what are the causes of such feelings? Mental issues could be both the cause and a result.
I believe it is due to the breakdown of our sense of physical community. Our generation spends a lot of time in self-containment. Whether in our cars, in our homes, or with our heads buried in our phones or on social media. We have replaced physical connections with virtual ones which are nowhere near as healthy.
Adding to this sense of alienation is the pressure to be as happy or as fulfilled or have as much stuff as we see others on social media. It is becoming a sickness and adding misery to those who already feel as if they're not getting their fair share. There's even a term for it, Fear Of Missing Out or FOMO (https://en.wikipedia.org/wiki/Fear_of_missing_out.)
The solution is to try and rebuild those bonds of community. It's going to take a massive grass roots effort. It's going to take outreach. We have to come up with ways to make people feel included and draw them back from out of their dens.
We should be alarmed at the seeming increase in mass-shooting events. For the record, I prefer to call them "Mass Shootings" like the website www.shootingtracker.com instead of "Mass Murders" like the FBI.
There is one expert gun nut out there names James Alan Fox who states that the definition of a "Mass Shooting" is one in which 4 or more MURDERS are committed. This conveniently leaves out shootings in which people are merely crippled, paralyzed, or maimed but manage to survive.
For example, the shooting in a Layfayette, LA, movie theater on 7/23/15. In that case, 10 people were shot but only 2 victims died (along with the shooter). So, James Alan Fox would not call that a "Mass Shooting" event.
I'm not sure why James Alan Fox feels this should not be classified as a Mass Shooting. I suspect he is funded by the gun manufacturer's lobby (the NRA) or some such organization. But I digress.
Having said all that, I do sincerely wish we could come up with a solution to the problem of excessive gun violence. I don't believe we should just accept it as a fact of life and move on in denial. It's a complicated problem and simple solutions like "banning all guns" or "gun-free zones" don't address the root of the problem.
I believe the underlying root causes are societal and therefore harder to "fix." Look at the profiles of mass shooters. They are typically (not in every case) male, caucasian, loners, with demonstrated anti-social tendencies. Many are known for being video gamers or dabbling in fringe organizations. I suspect these are folks who feel disenfranchised from society. They may feel fear, loneliness, and victimization. I know it is dangerous to make sweeping generalizations.
So, what are the causes of such feelings? Mental issues could be both the cause and a result.
I believe it is due to the breakdown of our sense of physical community. Our generation spends a lot of time in self-containment. Whether in our cars, in our homes, or with our heads buried in our phones or on social media. We have replaced physical connections with virtual ones which are nowhere near as healthy.
Adding to this sense of alienation is the pressure to be as happy or as fulfilled or have as much stuff as we see others on social media. It is becoming a sickness and adding misery to those who already feel as if they're not getting their fair share. There's even a term for it, Fear Of Missing Out or FOMO (https://en.wikipedia.org/wiki/Fear_of_missing_out.)
The solution is to try and rebuild those bonds of community. It's going to take a massive grass roots effort. It's going to take outreach. We have to come up with ways to make people feel included and draw them back from out of their dens.
Friday, June 05, 2015
Denon AVR-S700W Review: Great features and sound, questionable reliability
This is a very nice receiver with impressive features and great sound at a great price. However, because I had an annoying repair (during the warranty period) you may want to be a bit cautious about the quality. Especially if you don't live near one of their repair centers.
I purchased my receiver new at Best Buy in June 2014. It was very easy to set up and configure. It even includes a nifty feature for optimizing the speaker volume levels for your specific room and seating arrangement. The sound quality was amazing and the power was plenty for a small to medium-size room. We enjoyed about seven months of trouble free listening.
Unfortunately, without warning the display stopped working. It went completely dark although the audio features seemed to work normally and the sound continued to be excellent. Since it was still under warranty I contacted customer service to find a repair center. This is where I have an issue.
First, the customer care line was a voicemail so I started a chat session. Without reading too much into it, let's just say the personality of my rep was "cold." I was just sent a pdf of repair center locations without so much as a "I'm sorry our product failed you so soon. Here's what we can do to help."
I boxed up the receiver and shipped it via FedEx Ground ($80!) The repair center in Rockaway New Jersey did a great job and shipped it back within a matter of days. I reconnected everything and M back to happy listening.
The packing slip in the box indicated that a bad 0.1A fuse was replaced. Knowing that fuses cost a few pennies, I really wasn't happy that this cost me about $100 even though the receiver was under warranty. I probably should have used UPS instead of FedEx Ground.
In summary, I love this unit but I am worried that the display fuse may go bad again out of warranty. At that point it may be cheaper to buy another product.
Here is the link to Denon's AVR-S700W product page: http://usa.denon.com/us/product/hometheater/avreceiversht/avrs700w
I purchased my receiver new at Best Buy in June 2014. It was very easy to set up and configure. It even includes a nifty feature for optimizing the speaker volume levels for your specific room and seating arrangement. The sound quality was amazing and the power was plenty for a small to medium-size room. We enjoyed about seven months of trouble free listening.
Unfortunately, without warning the display stopped working. It went completely dark although the audio features seemed to work normally and the sound continued to be excellent. Since it was still under warranty I contacted customer service to find a repair center. This is where I have an issue.
First, the customer care line was a voicemail so I started a chat session. Without reading too much into it, let's just say the personality of my rep was "cold." I was just sent a pdf of repair center locations without so much as a "I'm sorry our product failed you so soon. Here's what we can do to help."
I boxed up the receiver and shipped it via FedEx Ground ($80!) The repair center in Rockaway New Jersey did a great job and shipped it back within a matter of days. I reconnected everything and M back to happy listening.
The packing slip in the box indicated that a bad 0.1A fuse was replaced. Knowing that fuses cost a few pennies, I really wasn't happy that this cost me about $100 even though the receiver was under warranty. I probably should have used UPS instead of FedEx Ground.
In summary, I love this unit but I am worried that the display fuse may go bad again out of warranty. At that point it may be cheaper to buy another product.
Here is the link to Denon's AVR-S700W product page: http://usa.denon.com/us/product/hometheater/avreceiversht/avrs700w
Thursday, June 04, 2015
Be more productive by following the simple rule of 3
I've read dozens of self-help books searching for the elusive magic bullet for becoming more productive. What I've learned is that there are hundreds of list of the Top 10 or Top 15 things you should do every day...go ahead and Google the top things you should do and you'll see these long, long, lists.
I don't know about you but I function best by keeping things as simple as possible. I've found that it's best to focus on just the three most important things you have to do at any one time.
Little did I know that there is research about this subject as well. They call it "The Rule of 3" and it is based around the concept that we function best around that number of things. In fact, Steve Jobs either innately or purposefully based his presentations around three. It is also a basic writing and oratorical concept:
http://en.wikipedia.org/wiki/Rule_of_three_%28writing%29#Rhetoric_and_public_speaking
Take a look at this great productivity blog for starters and start practicing your own "Rule of 3" today. Let me know what it does for you:
http://alifeofproductivity.com/rule-of-three/
I don't know about you but I function best by keeping things as simple as possible. I've found that it's best to focus on just the three most important things you have to do at any one time.
Little did I know that there is research about this subject as well. They call it "The Rule of 3" and it is based around the concept that we function best around that number of things. In fact, Steve Jobs either innately or purposefully based his presentations around three. It is also a basic writing and oratorical concept:
http://en.wikipedia.org/wiki/Rule_of_three_%28writing%29#Rhetoric_and_public_speaking
Take a look at this great productivity blog for starters and start practicing your own "Rule of 3" today. Let me know what it does for you:
http://alifeofproductivity.com/rule-of-three/
Wednesday, April 08, 2015
I can't believe I'm admitting this but, I need readers.
I'll be 49 this year. I've worn glasses, well contact lenses 95% of the time, since I was 22 years old. My vision has always been about 20/30 meaning that I need glasses to see things far away. Things that are within an arms length or so have always looked fine and I've never needed glasses to see things close-up.
I've watched my parents and older relatives start to deal with readers in their '40's but somehow I didn't. There's no use in speculating why other than I don't watch much television. My work days are spent starting at various computer screens though. Since getting a smartphone and iPad, I probably spend way too much time staring at those screens...mainly for reading as I'm not a fan of watching movies on those devices (nor do I have the time.)
Because I wear contacts for distance correction, they help my eyes focus on things that are far away. The muscles in my eyes have always been able to contract to view things up close clearly even with the contacts in. However, something seems to have changed just in the last week and I find myself reaching for readers to see things on both my iphone screen and, for the first time just a few minutes ago, on my laptop screen.
I guess no matter how hard we try and outrun him, Father Time catches up with everyone.
I've watched my parents and older relatives start to deal with readers in their '40's but somehow I didn't. There's no use in speculating why other than I don't watch much television. My work days are spent starting at various computer screens though. Since getting a smartphone and iPad, I probably spend way too much time staring at those screens...mainly for reading as I'm not a fan of watching movies on those devices (nor do I have the time.)
Because I wear contacts for distance correction, they help my eyes focus on things that are far away. The muscles in my eyes have always been able to contract to view things up close clearly even with the contacts in. However, something seems to have changed just in the last week and I find myself reaching for readers to see things on both my iphone screen and, for the first time just a few minutes ago, on my laptop screen.
I guess no matter how hard we try and outrun him, Father Time catches up with everyone.
Monday, November 10, 2014
Buying Cheap Lightning Cables, So Not Worth It!
For the record, I've always had success avoiding the Verizon and Apple tax on accessories by ordering from eBay. For at least 10 years this has served me more than very well and I've ordered very nice chargers, cases, etc. not only for myself, but for friends and family.
But I have been having a bad case of fragile or DOA lightning cables ever since getting my iPhone 5S.
Mind you, I've had genuine Apple, Belkin MFi certified, and generic knock-offs from eBay. The generic ones are the worst, being non-certified, several of them were DOA.
I just ordered a metallic reinforced cable from i-Blason on Amazon.com for $15. Will update this post with my experience.
Here's an interesting article on another guy's experience with cheapo cables
http://www.cnet.com/news/why-im-done-buying-cheap-lightning-cables/
But I have been having a bad case of fragile or DOA lightning cables ever since getting my iPhone 5S.
Mind you, I've had genuine Apple, Belkin MFi certified, and generic knock-offs from eBay. The generic ones are the worst, being non-certified, several of them were DOA.
I just ordered a metallic reinforced cable from i-Blason on Amazon.com for $15. Will update this post with my experience.
Here's an interesting article on another guy's experience with cheapo cables
http://www.cnet.com/news/why-im-done-buying-cheap-lightning-cables/
Tuesday, October 21, 2014
Dinner conversation about the end game for wealth inequality and revolution
I think our civilization needs to look back at what happens when tremendous amounts of wealth are concentrated into the hands of the few. Yes, in an aspirational society that is the ultimate outcome. But can we avoid catastrophe or revolution by being cognizant of the "endgame?" Can the elite be convinced that we need to find a better way?
In a capitalistic society, the clever will always find a way to escalate and there will always be that segment that dwells at the bottom, living off of the generosity of the middle and rich. But extreme disparity is just wrong.
http://www.forbes.com/sites/dalearcher/2013/09/04/could-americas-wealth-gap-lead-to-a-revolt/
Jared Diamond: Why do societies collapse?
http://www.ted.com/talks/jared_diamond_on_why_societies_collapse/transcript?language=en
In a capitalistic society, the clever will always find a way to escalate and there will always be that segment that dwells at the bottom, living off of the generosity of the middle and rich. But extreme disparity is just wrong.
http://www.forbes.com/sites/dalearcher/2013/09/04/could-americas-wealth-gap-lead-to-a-revolt/
Jared Diamond: Why do societies collapse?
http://www.ted.com/talks/jared_diamond_on_why_societies_collapse/transcript?language=en
Tuesday, September 09, 2014
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!
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!
Tuesday, August 26, 2014
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.
Monday, May 05, 2014
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, 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 :)
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 :)
Friday, April 04, 2014
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!
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!
Thursday, April 03, 2014
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:
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!
Thursday, November 21, 2013
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.
Thursday, October 17, 2013
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
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
Subscribe to:
Comments (Atom)
Blink XT2 Thumbnail Failed Fix
Well, this is a bit frustrating. I have one outdoor Blink XT2 camera from Amazon which I installed about a year and a half ago...or maybe tw...
-
My heart just about stopped today when I went to use my Garmin 305 and it was completely dead. I tried a couple of different chargers and i...
-
I don't take my car to the dealer unless I absolutely have exhausted all other options. I do minor maintenance myself and get the oil c...
-
I hate it when old men, I mean pretty old, call someone on the phone (like their wife) and when she answers they say "How You Doin'...





