Turning superhuman: no cape required

Our species is wired for quick feedback loops. We’re compelled towards tiny victories. Some fancy-pants professors link this compulsion to pleasure centers in the brain. I prefer the simple explanation: quick achievement is fun.

Quick response and useful targets create stunning results. Take classic biofeedback – watching your pulse rate change as you try to relax. I mastered stress reduction in a half hour with a heartbeat monitor. I’m now able to will my pulse to 40 bpm.

Unfortunately, most worthy goals take gigantic effort before progress is visible. Want to become a heart surgeon? Count on an easy ten years of schooling after college.

Even weight loss takes weeks of effort before your pants feel looser. Meanwhile, tasty french fries beckon.

Slow response and progress is frustrating. So we prefer to spend time playing trivial games with quick feedback. We’ll do anything for the pleasure of the near target, no matter how meaningless.

Witness the millions of hours spent playing Minesweeper. No Minesweeper champion will ever achieve fame, earn more money, or get the girl. But bored office workers play on.

Whether it’s pornography, sugary snacks, or watching TV, you can bet on some quick reward overruling our long-term plans. And it plays out this way across the human race.

How can we use our primal psychological “flaws” in our favor?

1. Transform small steps into goals. Math geniuses worked out their homework because each lesson was a fun puzzle. Kids achieve athletic greatness by starting with physical play.
   My ultimate athletic goal is to achieve flow. I break this into smaller goals until I find one that works for me: five short runs per week -> getting out and finishing a single run -> speed for my first five minutes.
2. Keep score. It’s so gratifying to see progress in my running log over the past months. Even the declines motivate me to run harder.
3. Measure everything you can. If it’s important, score it. Especially if it’s easy to measure. Bob Walsh at StartupToDo is even helping businesses by scoring startups as they move from idea to product.
4. Play games. Can you sprint past the dogwalker by the end of the song you’re listening to? Get creative.
5. Lots of little games. A long run has only one game – how fast did I run? Good, but add some sprints, think about even splits, etc.
6. Get pleasure while you make progress. Running partners are effective for many people because they enjoy the comradery for its own sake.
7. Tune your head to gauge progress. I’ve noticed many subtle signals since paying attention. Food tastes better, my running gait feels more natural, I’m less grumpy – the list goes on. You will have your own list if you look.
8. Increase the reward. Never buy anything simply because you want it. Instead, give yourself treats (new dri-fit shirt, iTunes song, etc.) when you do something important, but hard to otherwise exult in. The goal shouldn’t be big – maybe just a single workout.

There’s huge power in reducing the gap between quick feedback and useful goals – in any part of your life. Channel this effect and turn superhuman.

What do you think? Am I missing the point or taking it too far? Leave a comment and join the conversation.

Related posts:

1. Workout hack 2 – pick a friend
2. Workout hack 4 – dilute your efforts
3. Workout hack 6 – great music

Gwen Stefani rocks California cool

Time to admit a nasty little habit – I sometimes enjoy “girly” music.

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Too much Pink Floyd warped my musical sensibilities as a kid. I mindlessly accepted that “Disco Sucks” and spent a long time painted in that corner.

The day I caved is seared in my brain. A friend gave me Madonna’s debut album. I’d always thought Ms. Ciccione was strictly for guys with too much product in their hair. This CD seemed like nothing more than a gag gift. Played it anyway, expecting high lameness.

Hard to accept, but Madonna has deep talent. Her CD stayed in my car stereo for a week. And I stopped sniffing at disco music.

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No Doubt is definitely girly music too, even with a heavy overlay of ska. Helps that No Doubt also rocks (and front woman Gwen Stefani is simply hot). Just apply headphones on if you have any insecurities around the fellas.

I ran to the entire Rock Steady album for a few months last year. The album is perfect: really helped me pick up my foot turnover and gain good speed.

I bore too easily for a long warmup. The first track on the album is slowish but just the right length (27 seconds) to focus me on the workout. The rest of the songs have a heavier beat and really move you. I liked the album enough to start timing my runs to it. By now, I know if I pass a certain tree before “Underneath It All” starts, I’m cooking pretty good.

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Still can’t shake the feeling that listening to sexy dance music isn’t much different than wearing something silky underneath. If you’re same way, just cool down with The Man In Black for a little balance.

Related posts:

1. Strong song – Badlands
2. Workout hack 6 – great music
3. Workout hack 4 – dilute your efforts

Clara Hughes gives it all

Amazing interview with Clara Hughes (Canadian Olympic speedskater / cyclist) on CBC (I was hoping to tune in Wayne’s World).

Bringing your body and your brain to the place to output maximal efforts physically while remaining completely calm in your head and remaining technically efficient is to me the ultimate challenge.

What I expect of myself is the best that my body and brain can give. There is nothing like being in the skating position and having to put out effort.

It’s difficult to describe what it feels like. You are basically hurting at a cellular level.

The first seven laps are very, very hard, but the race really begins with five laps to go. It starts feeling like there are razor blades in every cell – not only your legs and your lungs, but every muscle fiber of your being. And with three laps to go, you even feel it in your eyeballs. There’s pain everywhere and that’s the point where I see myself. Now I have to get lower take it longer and stronger and I have to pick up the pace and there’s something inside of me. I bring myself to such a point of extreme pain and discomfort that I become numb to it.

Somehow I’m able to get to another level. To shift to another gear and to put myself through even more pain. I think that’s what I like about it. It’s the ultimatum of “are you going to fight? Or are you start thinking about this race being over?” I love getting myself to the point where I have the guts to go a lot deeper. To get stronger and longer and hopefully faster toward the end.

Clara Hughes has what I’m searching for.

Bonus Canadian points: Stealing fire from the gods – podcast discussing the search for excellence / higher consciousness through sport

Related posts:

1. Workout hack 4 – dilute your efforts
2. Workout gear – Body Glide

Frank Perger, 93

This isn’t a normal exercise or “healthy eating” article. But it’s important to remember why exercise is worth it.

A pretty decent snowstorm rolled through town yesterday and dropped maybe seven inches. Good news for me. I love winter sports – even shoveling snow. Honestly.

We live in one of the few remaining neighborhoods in New Jersey with plenty of old-timers to rely on. They look out for the kids and make the place a lot nicer. I get to return the favor on snow days by digging the neighbors out.

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Meet Frank Perger. WWII vet, ex-pilot, and ex-bar owner.

Frank is 93 years old. He has a bum hip and stomach problems. And he’s also tough as nails.

I definitely feel happy if I’m able to shovel him out, but I learned years ago to rise up early and not waste time. The one time I lazed about in bed, Frank not only shoveled out his own driveway – he hit mine too.

Since then, I move a little quicker in the morning and make sure I’m up first.

I beat Frank outside yesterday and cleared his walk for him. The truth is, he’d handle it alone without complaining. Pretty sure the only reason he lets me help out is to let me look good for my daughters.

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There’s another benefit beyond getting in a little exercise and helping out people I like. Frank’s generosity pays off.

Magic cookies

To say thanks, Frank dropped a package of chocolate Oreos on the kids. Not just any Oreos – something called Chocolate Waves. This brand actually lists sugar as the number one ingredient.

Since reading In Defense of Food, my wife’s changed how we eat. Mostly, it’s terrific. There’s lots of fresh fruit and home-cooked meals. The dark side of this bargain resulted in banning all sorts of treats from the house. There’s not a lot of processed food coming my way.

Frank’s cookies made it through the front door anyway. My wife’s hoping the kids might ingest some virtue along with “cookies from the nicest man in the world”. Me, I’m just glad to eat the kids’ cookies.

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Frank is the “why” of working out. If you exercise often and don’t whine much, you might get rewarded with a full, long life like his. More important – exercise makes it easy to lend a hand when someone needs help.

What’s your story? What’s your best reason for working out?

Related posts:

1. Workout hack 6 – great music

Bruce Springsteen, game face on

This post starts a weekly series of “strong songs” – music for digging deeper.

I listen to all types of music when I run. Fast and slow. Jazz and rap, alternative and country. Once, I even tried an NPR podcast. The idea is to take me out of my head, where I think about pain. Some runs call for more inspiration so I keep an eye open for strong songs.

I grew up in New Jersey, a few towns over from Bruce Springsteen. Around here, it’s mandatory to honor Bruce whenever possible. Therefore, The Boss leads off this set.

Badlands is the perfect song when you’re pushing harder. It’s centered on being down on your luck and yet unbowed. Plus it’s got that driving beat. If you’re reading this post in Borneo and are unfamiliar with Bruce, sample Badlands here.

Everyone in Jersey has plenty of Bruce stories.

• Delivering flowers to the Rumson mansion past groupies camped at the base of the driveway and his grandmother in Freehold (sweet lady!)
• My high school classmate stalking Bruce at his Red Bank gym – and then staying friends with him to this day
• The family friend who named her daughter “Rosalita” in honor of The Boss

But my favorite “Touched by Bruce” is my friend’s uncle who played against Springsteen in Battle of The Bands in high school. The dude lost. I’m sure he can dine out on that story anyway – but imagine if he’d won.

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I will cover lots of different music in this series – probably across every genre except polka. Let me know your favorite strong songs in the comments. I’d like to try them and pass some on. I especially want inspiring rhythm from bands you’re friends with.

Related posts:

1. Strong song – Hella Good
2. Workout hack 6 – great music
3. Workout hack 4 – dilute your efforts

Dave Brubeck Quartet

The Greeks connected athletics and music in ancient times. Hermes not only played a mean lyre – he watched out for runners. The Olympics were packed with music. And armies were marching to drums well before then.

Music has the power to carry you away from your exertion. The rhythm almost moves your legs for you. Good songs let you forget you’re working out. And great music inspires you to push harder.

Worthy exercise songs are fast-paced, but not frantic. I’ve tried free PodRunner workout music, but it’s like life inside the Bruno soundtrack. Running music can be anything – jazz, rock, hiphop, Mozart.  It just has to be music first.

I can sympathize with purists who enjoy silent running. Yesterday, a flock of Canada Geese lifted off beside the running trail – wings beating louder than you can imagine. But music really is that good.  Try an iPod or iPhone for a week before you write off the idea.

Free advice: don’t bike with music – it interferes with road safety.

Related posts:

1. Workout hack 3 – got a light?
2. Workout hack 4 – dilute your efforts
3. Workout hack 1 – get a good alarm clock

BoSox catcher Hick Cady wins foot race, 1912

The classic advice was to focus, focus, focus. If you’re a cyclist, bike more miles. If you swim, swim more laps.

Many experts now think it’s better to switch activities. A terrific running book from Bill Pierce, Scott Murr, and Ray Moss suggests three runs and two cross-training (maybe biking) days per week.

There are a few good reasons for this.

• Mixing it up pushes your body, but doesn’t repeat the same exact motions. You’re a lot less likely to suffer repetitive stress injuries.
• Everyone hits peaks and slumps. If you push yourself in multiple sports, you’re bound to rock one of them.
• Life is too short for monotony. It’s more fun to get a little variety by breaking up the routine. And fun equals fast.

This concept works on a larger scale too. Nobody gets a personal best every day. If you try to excel in a few different areas, you’ll hit your stride in one of them.  Success somewhere keeps your head higher everywhere.  Make sure you’re giving a good shot in everything important to you – work, school, friends, family, hobbies, whatever.  That extra mental confidence will help when you’re digging deep in a sprint.

Related posts:

1. Workout hack 6 – great music
2. Workout hack 2 – pick a friend
3. Workout hack 1 – get a good alarm clock

I play by myself

One of the most powerful workout hacks is to rely on your friends. I built running into a regular habit when I finally tried this one.

Find someone at your level and promise to meet up with them at specific times on scheduled days. The commitment is important – nobody wants to break a promise to someone else.

Friends push each other for more. It’s also just fun to gab while hammering up a hill.

Even if you exercise alone, tell your friends. Knowing they will ask (or rib) you about it keeps you on track.

Don’t have any friends?

Buy a dog.

On a serious note, dogs are even better than people because they’re always grateful for a walk or run. If you don’t want the hassle of owning a pet, stop by the animal shelter and volunteer to give one of their dogs some exercise.

Artistic credit: my younger daughter, currently auditioning for the role of Jack Torrance in The Shining.

Related posts:

1. Workout hack 5 – catch some rest
2. Workout hack 1 – get a good alarm clock
3. Workout hack 6 – great music

Mohawk River, late fall

I’m not saying I love to exercise. But the blue moon feeling when everything feels right? That’s a different story.

It’s that sensation of legs pumping like pistons while you glide the highway on your road bike.

You don’t feel the work. There’s an engine you guide along, but the mind is elsewhere. You notice every cricket and still react to obstacles with precision.

Rowers have a name for this condition – swing. Coders call it flow.

It’s been years since I have hit that flow state while working out. I’m getting closer though. And I’ve picked up a few tricks to help.

This blog is about reaching that place. I’ll write about motivation, software, simplicity, gear, iPhone and anything else that strikes me as remotely related. I hope these articles will be interesting for you – whether you run for charity, walk to lose a few pounds, or cycle to get faster.

Join in the conversation by leaving a comment or twittering @roadbud. Thanks for coming along!

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