Category Archives: Personal

Prioritization

Hey folks,

As you know, I try to update this blog at least once a week with non-training data. It’s important to me.

But I have to pass this week. I have a big trip next week for Vlideshow that I need to spend time getting ready for. So, as much as it pains me, writing the blog entry gets jettisoned this week. Have a great week, and I’ll post something (hopefully) more thought-through next week.

– Art

Nude Numbers 33

Nude Numbers are my weekly progress reports on my fitness goals. See About Running Naked for the philosophies involved.

Summary

Week 11 of the winter plan. The plan was to do a week of heavy lifting, and it was harder than expected; I had to cut out almost everything else to finish the week. Still, it looks like I’ll easily hit at least one of my three winter goals (my strength gain goal).

Subjective Data

I was better about eating this week, and I’m back to gaining weight again. Of course, some of it is going to the abdomen area, but I have some room to spare still for my target.

The plan was for a very heavy lifting week – 90% of max. This turned out to be more exhausting than I expected and I found myself cutting back on all other activities as a result. I ended the week very tired, with an especially exhausted back, but I had a lot of fun max-ing out in the weight room.

Objective Data

Blue lines == actuals; Gray areas == my target range for that week.

Assessment

I concentrated on lifting this week as I planned, but it was even harder than expected. As a result, I didn’t get the swimming, spinning, running or yoga done to plan. But that said, I listened to my body and it was clear I shouldn’t push harder.

It became apparent by the end of the week that, even though I’m in week 10 of a 30 week lifting plan, I’ve made a lot of strength gains already. Hitting my 5% increase goal for March looks too easy.

Lastly, I did get one longish (500 yards) swim in on Thursday, and that goal (1,000 yards without stopping by 3/31) looks hard.

Plan

This week is a 40% of max lifting week, so I plan to concentrate much more on the cardio and swimming. I’m going to try doing a short swim on lifting days to increase my comfort in the water. Other than that, I’m going to keep with the heavy diet (so I’ll go even more out of target weight range) for a few more weeks and will try to be “all in the gray” next week..

Reminders

I’m still undecided between running a marathon in New York (November 2) or in Dublin Ireland (October 27). If you’re interested in running either with me, let me know. I’m not going to decide until around April. Also, if anyone is interested in doing the Philly Triathlon (June 21) with me, you’re welcome to join the team!

Presentation Notes

These notes are always presented in SOAP Note format. Click here for all the Nude Numbers posts.

Thanks for reading.

– Art

Riding with the Devil (continued)

A Kimchi Valentine

I don’t like Valentine’s Day.

In high school, when I first realized the day had social significance, it was a source of dread. Who (if anyone) would give me a card? Who should I give a card to?

Once I got a steady girlfriend I thought it would get easier, but alas, now I had to figure out what to get her. Would my gift be too cheap(1) or would it send the wrong message? Now, thirty-three-years-old and married, I still dread the day a little.

But this week, I found the solution: I’m moving to Korea!

Why? Because in Korea, the girls give the guys gifts for Valentine’s Day(2). No worrying about what to get my wife; she’s just got to get stuff for me. What’s not to like!

A Naked Soul

For both of my long term readers, you’ll remember I started this blog to chronicle my attempts to become a better person, in mind, body, soul and spirit. I’ve spend a lot of time writing about my attempts to improve physically, and spiritually. I’ve demonstrated how my twisted mind thinks (at least in a business setting).

But I’ve spent relatively little time being “naked” and transparent with respect to growing my soul. I consider the soul to be the part of me that wants to and needs to give back to the community, and I last wrote about it in my post titled Riding with the Devil. In that post I said:

I have to force myself to find more diversity in life … So once I finish up with the current charity commitments I have … I’d like to try something that forces me to get out more in the community, and meet people who are leading wholly different lives from me.

So in this post, I feel it’s time to report progress.

Thank You

First off, thanks to two friends who gave me explicit suggestions for how to follow up on the goal I stated. Jane pointed me to Volunteer Match, and Brigitte pointed me her friend Neil in New York who is very involved in the community here.

Through Volunteer Match I found an organization (The International Center) that caters to recent immigrants who are trying to learn English. And through Neil I found a great after-school program (the New Song Learning Partnership) in Harlem that needed mentors and tutors to help current and recent high-school students improve in their classes, apply to college, and get a job.

Starting in November I began a six-month commitment at the Internal Center where I spend two hours a week helping new immigrants practice their English through conversation. And in December I began spending two to three hours every Saturday helping at New Song.

Thoughts so Far

Have I gotten what I was looking for? The preliminary results are a resounding yes.

For example, I discovered the fact about Korea Valentine’s Day during a conversation I had with a young woman from Korea. For the past three months I’ve been chatting with her and another young man from Korea, and learning a lot about Korea’s culture and practices, about how difficult it is to be a student in the US who speaks very little English, the real importance of family when you’re in that situation, and how much church groups really stitch together some of the gaps in our society. I’ve learned how different Korea’s social mores can be, but yet how familiar they are as well. And I’ve learned that even though folks come from a different cultural background, they share the same types of hopes, dreams and fears we do.

The International Center has definitely helped me meet people who lead wholly different lives from me. That’s been fun.

But it’s been the Harlem after-school program that’s been the most eye opening. I’ve met some really smart and fun kids who come from a totally different background than I came from. And it’s been challenging; I’m struggling to connect with some of the students. I find it very difficult to relate to some of the issues they have, and I don’t always understand what they’re saying.

Now, here’s the fun thing. The main reason I’m having trouble connecting is not because the students are black, or because some of them come from a less-affluent background. As I wrote about in Riding with the Devil, that reaction is wrong.

No, I’m having trouble connecting with some of the students because they’re teenagers and I’m a nerdy 33-year-old.

It turns out that in the past 15 years new slang, new technology, new pastimes and new teaching methods have been invented (did you know there’s a new SAT test format, and that you now get points deducted for wrong answers on some sections… I didn’t until four weeks ago).

But the great news is I share the challenge with a bunch of the other motivated volunteers, of various races and backgrounds, who all are trying to figure out how to bridge the age-gap as well. It’s hard, but it’s been very rewarding as well, and slowly I’m learning how to engage with the students.

My big ah-hah(3) has been that human beings, no matter what our backgrounds, have far more in common with each other than we have as differences. Now, I always intellectually thought this, but getting involved with these two great organizations has really helped me to emotionally know this.

From Here

I’m just starting with this, and I hope to continue being able to at least make this relatively small time commitment (4-6 hours a week). It’s been harder than raising money (sorry folks, but sending e-mails is pretty easy), because donating money requires far less time. But it’s also been commensurately more personally fulfilling.

I’m not planning to write much more about this, mostly to respect the privacy of the folks I’m working with, but I wanted to come clean on where my progress was. By the way, if anyone is interested in getting involved with either organization, drop me a line at aclarke at abclarke.com and I’ll hook you up.

– Art

(1) I’m from Cavan County in Ireland, and the cheapness of Cavan Men is legendary there, as is their general lack of intelligence. Cavan Men are the butt of almost all Irish jokes. See here and here for examples.

(2) OK, turns out Korea has “White Day” on March 14th where the guys are supposed to return the favor, but I figure I can fly back from Korea by then.

(3) My second big ah-hah is that Harlem has some kick-ass food! There’s a bakery on St. Nicholas and 116th (whose name I can’t remember) that’s the best I’ve been to in the city; and I’ve been to a lot of bakeries!

Nude Numbers 32

Nude Numbers are my weekly progress reports on my fitness goals. See About Running Naked for the philosophies involved.

Summary

Week 10 of the winter plan and, despite a minor cold, I’m still broadly on track.

Subjective Data

I continued to increase calories this week, although I found it harder than I expected. I’ve trained myself to not eat unless I’m hungry, and to eat small meals, wait 10 minutes, and then only eat if I still feel hungry. To hit 3,000+ a day calories I have to eat even when I’m not hungry. I did ok, but most days I only ate around 2,500 to 2,750 calories. It’s amazing how much of a habit light eating has become for me.

This week my swimming improved quite a bit. I’ve been getting aerobically exhausted really quickly while swimming, but on Thursday my coach watched me and suggested I try something odd – not expelling water in my mouth by blowing out. Instead, he said just leave my mouth open when I turn my head under water. Voila, the water just flows out, and I don’t waste oxygen expelling it. For some reason, this really seemed to help me control my breathing and increase the # of laps I need to take before resting.

On Thursday afternoon I finally caught a cold my wife had been incubating for a week. Getting the cold was annoying, but I was good and rested through it. That meant no Thursday run, no lifting on Friday, and no spin class on Saturday. I did sneak in a swim Saturday afternoon that I probably should have cut out, but I wanted to see if the breathing technique I found on Thursday still worked. The answer is yes 🙂

Objective Data

Blue lines == actuals; Gray areas == my target range for that week.

Assessment

This week, despite the cold, was another good week. And the cold symptoms were pretty mild and they’re gone now. I still feel broadly on track, and feel excited that my swimming is markedly better now.

Plan

I made a few adjustments to the plan moving forward this week. Next week is a HEAVY lifting week, and so I’m going to cut back on spinning during that week to focus on lifting instead. I’m going to try to do 5 lifting days of 45-minute sessions instead of 3 days of 90 minute sessions. I also pushed my running ramp-up out another 3 weeks; I don’t need to really ramp running until after March to be able to do the 10k tri-distance easily, and I have enough things going on right now between this and work to keep me more than busy. But apart from that, just another week to try to forge ahead with gaining weight, gaining strength, and increasing swimming endurance (i.e. the winter goals).

Reminders

I’m still undecided between running a marathon in New York (November 2) or in Dublin Ireland (October 27). If you’re interested in running either with me, let me know. I’m not going to decide until around April. Also, if anyone is interested in doing the Philly Triathlon (June 21) with me, you’re welcome to join the team!

Presentation Notes

These notes are always presented in SOAP Note format. Click here for all the Nude Numbers posts.

Thanks for reading.

– Art

Nude Numbers 31

Nude Numbers are my weekly progress reports on my fitness goals. See About Running Naked for the philosophies involved.

Summary

Week 9 of the winter plan. Coming off a rest week things were a lot harder than I expected. But mid-week I decided to increase how much I ate and then things got much much better. Looks like it’s back to big-eating again.

Subjective Data

After the week off last week, and the fact that this was a light-ish lifting week (50% of my 1-rep max weight), I expected things to be easy. But starting off on Monday, my first day back, I found the lifting to be exhausting. By Wednesday it was clear I hadn’t recovered as much as I thought. So I tried something wacky; I increased how much I was eating.

As you can see from the weight data, my weight had been stabilizing and actually decreasing. But with the intensity of my current program, I was wearing down quickly. So I upped to about a 3,000 calorie diet on Wednesday and Thursday. On Friday my lifting session was awesome – I got all the lifts done, spent almost 2 hours at the gym, and only left because I had a salsa-dancing event I had to go to that night. And Saturday, I absolutely rocked all over my spin and short-run.

Lastly, I didn’t get as many swimming drills as I wanted to get in on Saturday due to a little sleep-in, but salsa was fun so that was worth it.

Objective Data

Blue lines == actuals; Gray areas == my target range for that week.

Assessment

With the exception of swimming, I hit all my goals for the week. But only because I decided it was time to eat more.

I think the moral of this week was I need to prioritize my goals and allow some constraint to relax; and that constraint is going to be my diet.

My big goals are to by March 31st: gain weight to 168; swim 1,000 yards without stopping; and keep my waist in check. For now, I’m going to relax the last constraint, and figure I’ll cut-calories after March if things get out of control.

Plan

This week is an even lower lifting week: 40% of my 1-rep maximum weight, and the week after is a hard 90% week. I’m going to continue the basic plan, keep my spinning workouts light (not too heavy on the climbing), and increase my calories to gear up my body for the 90% week. Hopefully I’ll end up next Sunday less tired than I feel right now, and ready to rock all over a 90% week (yikes).

Reminders

I’m still undecided between running a marathon in New York (November) or in Dublin Ireland. If you’re interested in running either with me, let me know. I’m not going to decide until around April. Also, if anyone is interested in doing the Philly Triathlon (June) with me, you’re welcome to join the team!

Presentation Notes

These notes are always presented in SOAP Note format. Click here for all the Nude Numbers posts.

Thanks for reading.

– Art