Category Archives: Personal

Nude Numbers 30

 

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

Summary

Week 8 of the winter plan. Given some knee pain, and a general feeling of aches all over my body, I decided to take a week off working out. Read on for why.

Subjective Data

By last Sunday evening, my normal rest day, the pain in my knee was still there, and I felt aches all over. I was also feeling rather cranky and having some trouble sleeping for the days before then. Based on that, I made the call to take a week off training, since they’re all classic over-training symptoms.

My eating stayed ok for the week, but because I wasn’t working out as much (but didn’t change the amount I ate) my weight as expected crept up a little.

Objective Data

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

Assessment

My plan from last week had been to take it easier so really I just modified it slightly.

But I really think I made the right call to cut out a week. Did I mention I’m trying to listen to my body more? (OK, admittedly it’s a little depressing to see all my blue lines above go to zero.)

At this stage, there is no pain in my knee, and most of the aches are gone. My right adductors and glutes are still a little sore though.

Plan

Now, I’m going to ramp back up slowly this week. That means light spinning (no climbs), 45-50% of resting-max lifting, and swimming drills. Basically what I said I’d do last week before I took the week off 🙂

My swimming plan is currently: Tuesday – long swim; Thursday – swim lesson; Saturday – Kicking drills.

The eating plan will continue for at least one more weeks, and then I’ll revisit to see if I should eat more to gain faster.

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

Staying Sane: Do Less More

(5c of 5 in The Rules of Naked Management)

Trying to stay sane as a manager? This is the second step in doing that.

Why Do I Write This Blog?

It’s Friday at 6:30pm now, and as I write this I’m asking myself why. It takes time for me to this, time that would be spent on Vlideshow, time that could be spent at the gym, or time that could be spent having fun. It’d be so much easier to just punt this, and “do it next week”.

Heck, would it really matter if I didn’t write this at all? I mean it’s important to me in the long term as part of my philosophy of running naked(1), but it’s not really urgent. I think I’ll skip it this week.

The Trap

The reality is I have more things to do each day than I can possibly do in the time allotted, and several of those are urgent things. Today for example I had a meeting I agreed to take with another entrepreneur, I had a meeting scheduled with a recruit, I had some Flash coding (yes… I’m writing code these days) for my upcoming Vlideshow user test, a call with a business mentor, a meeting for a board I’m on, and a bunch of other things. And I had to write this blog entry. I was totally overcommitted today, and I knew it as soon as I got up.

I’ve mentioned it’s a trap; and it applies to the Entrepreneur as much as it does the manager. As you progress as a manager and get more successful, you’ll be asked to do more and harder things, but because they are harder things you’ll actually be able to effectively do less and less. The traditional answer is to delegate (less of an option for me these days), and while that’s necessary, it’s not sufficient. You’ll find that even after you’ve delegated all the things you can away, you still have more to do than is possible. You need to do more than just that.

The Answer

The answer is simple: don’t try to do everything. Do less. And the trick to that consists of two parts:

  1. Learn the difference between important and urgent tasks and concentrate on the important.
  2. Recognize you’re not going to get everything done, and choose the right things to not do.

Let’s talk about the first one of those parts.

Urgently Important

Urgent tasks demand attention. Urgent tasks are the person from finance yelling for your quarterly sales projections; Urgent tasks are your boss demanding you to fix a programming bug that is crashing your company’s website; Urgent tasks are the instant-message window that just popped up from a friend asking where you want to go for dinner tonight. Urgent tasks are the e-mail from a development manager asking you to read a 12-page product presentation they have and give them feedback in 2-hours before their meeting with the CEO. They are the things that if you don’t respond in the moment, someone gets upset.

Important tasks are the things that if you don’t do will eventually result in you failing in your goal.

But, it’s worth noting that not all tasks are urgent, and not all tasks are important. Some tasks are urgent but not important (e.g. responding about dinner). Others are important but not urgent (e.g. for me, writing this blog entry). Broadly you can categorize any tasks you have based on how important and how urgent they are and figure out which of the following categorizes it belongs in:

The trick do “Doing Less More” is simple. Each day:

  • Do all the tasks in box 1 that must be done;
  • Do at least one task in box 2;
  • Try to avoid tasks in box 3, but recognize you’ll have to do some of them;
  • Don’t do any tasks in box 4 until they “graduate” to box 3.

Doing Less More

As usual with me, this isn’t something that I invented. Lots of folks have recognized the difference between “important” and “urgent” (sometimes called “tactical” and “strategic”). For example, see Getting Things Done. But here’s how I do it.

  • I maintain a list of “strategic” things I need to do (with corresponding due days), and a list of “tactical bullshit” I need to do (with corresponding due days).
  • Every night, I create my to-do list for the next day. I used to do it on paper (in a black book I would carry) but these days I just do it in Microsoft Word. I always leave the top entry on my to-do list empty to start.
  • I fill in the remaining entries with first any urgent and strategic things that must be done (box 1 above).
  • I then start listing any items from box 3 that must be done tomorrow.
  • And then, I look at box 2. I take one item from box 2, and I fill in the blank top entry on my to-do list. That becomes my top priority for the next day.
  • In the unlikely event that my to-do list has less than 5-7 entries, then I add other things from box 2 to the bottom of the list.
  • If my entry has more than 7 entries, I look at every entry below 7 and find some way to punt it (e.g. delegate, or just don’t do it). Seriously – I kill those puppies. I don’t do it. It sometimes means I piss people off, but that’s the nature of killing puppies.
  • Then, the next day at work, I start working off my list and I DON’T STOP WORK UNTIL THE TOP TASK ON THE LIST IS DONE.

There are two odd things about how I do this (different that things like GTD recommend):

  1. I prioritize one non-urgent but important task (box-2) above all the other urgent-and-important tasks (box-1). Why? In the short term (when I started doing this) it meant I had to work hard to get through all my box-1 tasks and get the box-2 tasks done, but after a while the investment I made in “farming” box 2 started paying off, and my box-1 tasks decreased (because I wasn’t procrastinating as much).
  2. I choose 5-7 tasks because as a manager I found most tasks took me about 10 to 30 minutes, so doing 5-7 filled up about 50% of my day, leaving time for other interrupts. If a task takes longer than 30 minutes, then I schedule fewer things for that day. You need to recognize as a manager that at best 50% of your time will be under your control.

It sounds like a lot, but with practice you can get very fast at it. At this stage, it takes me 60 seconds to do this exercise every night. Most folks I know who have similar systems also spend no more than 1-2 minutes each day maintaining it. And during the day, as things get out of plan, I just start jettisoning things lower on the list. For example today, I punted on my flash code so I can write this blog (which since it’s not on my software critical path right now, is the right decision to make).

What Happens When You Do Less

A strange thing happens when you do less. I’ve found that once I started doing this, I pissed off some people in the short-term, but usually (sorry) they were people who cared about non-important tasks, and there was little long term damage to me. But I also found I developed a reputation for getting “important things” done, and people started giving me more important things to do.

Why is that? Well, come review time it becomes obvious: people care that you got the important things done, not that you reacted quickly to some urgent tasks 4 months ago.

What Happens When You Don’t Do Something

Still, just deciding to “not do something” may seem hard. And it is. But fortunately, there are ways to make that easier too, and that’s what killing puppies is all about. Which I’ll continue next week.

– Art

(1) In the short term it absolutely wouldn’t matter. I know that. But in the long term, if punting became the pattern, I’d lose sight of my goal of Running Naked. I pledged to write long pieces about once every week exploring different topics that are important to me, and if I can keep a track record of doing it, I believe the discipline will help me think through a lot of my approaches to life, and ultimately help make me a better person.

 

Nude Numbers 29

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

Summary

Week 7 of the winter plan. I’m broadly on track, but nagging pains are telling me to cut back for a week or two. And so that’s the plan. Read on for more if you care.

Subjective Data

It was a heavy (85% RM) lifting week, and I’m exhausted writing this. I took an extra rest day at the start of the week (Monday) but then kept working hard through the rest of the week. On Friday, I cut out of work a little early (5:30pm) and went nuts (see the data if you’re really curious). Still, it was a fun week.

I have a weird pain in my left knee (after Yoga yesterday) which hopefully will go away soon, and a tightness/soreness in my right hamstring/adductor area that is annoying me a little (nothing too serious though). My one run this week was in Central Park (the weather in New York was unseasonably pleasant) and I was reminded that hard-street running is harder on my foot than the thread-mill.

My swimming kick isn’t as strong as I thought it was, and my long-swim on Tuesday really exhausted my upper body (which is pulling most of the weight). So Saturday I restricted my swim to just the kickboard, and I’ll keep trying that for a few more Saturdays to get the feel.

My eating stayed good all week – that eating 6-times-a-day thing is really working for me right now.

Objective Data

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

Assessment

The appearance of some pain is not very surprising (I’m not that young anymore), and does mean I should cut back a little. On the bright side, the plan calls for that anyway, so it’s good timing. I have to be careful to not let good weather make me run outside for now, so shame on me for doing that this week.

Eating is going well, and the data is starting to show that. I need to make sure I don’t lose weight – just stabilize.

But all in, I’m actually quite happy with progress. Swimming is slowly getting better, and I am gaining more muscle than fat.

Plan

I’m going to adjust the plan to be lighter on my legs for the next two weeks, to see if I can get the nagging soreness to abate a little. Specifically it means reduced weights for glutes, hamstrings and adductors, and holding back on climbs in spinning classes. I’ll do no more than 45-50% max-RM during my lifting. I’m going to keep spinning though as it’s the only real cardio work I’ve got going at the moment.

My swimming plan is currently: Tuesday – long swim; Thursday – swim lesson; Saturday – Kicking drills.

The eating plan will continue for at least two more weeks, and then I’ll revisit to see if I should eat more to gain faster.

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

Nude Numbers 28

Summary

Week 6 of the winter plan. In this update I return to the gym, go back on a controlled-diet, change my running plan because I’m worried my old injury is resurfacing, and see my numbers reflect the fact that I ate like a pig over the holidays. But despite all that, I think I’m still mostly on-track for the winter goals. Fun fun… read on for more.

I’ve also changed my blog to make it easy to see all Nude Numbers updates in one page. Click here to see all 28 updates so far.

Subjective Data

I definitely feel the return of the problem in my foot; not pain yet but the beginning of irritation. Also I’m finishing each week more tired than the week before – even with a rest week.

I missed my spinning and swimming goals this week because my pool was closed on New Year’s Day, and on Saturday my back, shoulders and glutes were still sore so I skipped my morning workout.

This was also my first week back on a calorie-controlled (maintenance) diet plan, which was easier than I expected.

Objective Data

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

Assessment

The pain in my foot is a little concerning, but thankfully I don’t have to be running a lot right now to meet my later goals in the year. I’m going to adjust my running plan to back off for now, and do more stretching to try to get flexibility in my ankle (which my physical therapist thinks is the root cause of the issue).

I was extremely tired come Saturday this week, even with a rest week. It could also be because this was a high-rep (12) with a highish-weight week (65% of 1-rep-max), so my lifting was really exhausting. Since I need to gain weight, I’m going to keep with the plan for now though.

I’m not worried about the blip in swimming numbers this week – it really was schedule related as my long swim day tends to be on Tuesday and I missed it this week.

You can definitely see the results of the 4-week holiday eating binge in my data (and the mirror). Take a look at the Abdomen measurements to see the jump. Starting New Year’s Day I went back on a calorie-controlled diet, and the weight results reflect that. The first week of a diet switch always brings a big change in scale numbers because of the water loss, so I know I need to keep this up for 3-4 weeks to eliminate real fat and get back in range. Hopefully I’ll start to see my abdomen shrink a little between now and February, but this week was a good start as weight gain leveled off.

Plan

I made a major change to plan this week – my running plans has been pushed back at least 4 weeks (here’s the old version if you care), and I’m going to stick to 1-3 miles a week between now and then, treadmill only, with lots of ankle-stretches. I’m also going to change from 3-sport-brick workouts (swim-spin-run) to 3-day alternating 2-sport workouts (swim-spin, run-swim, spin-run) on the advice of my coach.

My lifting plan for next week is 85% of 1-rep-max, 4-rep, 4-set, 60 second rest, which is harder than it sounds 🙂

And I’m continuing on my measured calorie plan: 2,250 to 2,750 calories a week.

Reminders

My aunt will not be able to run the Dublin marathon in October, so I’m still undecided between New York (November) and 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

Nude Numbers 27

For some reason, the objective data was missing for a few hours. It’s back now.

Summary

Happy New Year everyone! Week 5 of the winter plan was a week off for Christmas. The holidays definitely made me gain weight faster than expected.

Subjective Data

This was a rest week as I was in Oregon for the holidays. I got two runs in, and I felt a slightly familiar sensation of discomfort in my right foot, meaning I need to be slower on my ramp up. Otherwise I enjoyed the rest.

Objective Data

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

Note: I had no scale in Oregon, so I’m missing weight measurements for those days.

Assessment

Last week was a rest week, and due to some scheduling errors (the error being my inability to read a schedule and see when classes were scheduled) I wasn’t able to get Yoga, spinning or swimming in. Still, I feel I was close enough to plan. I got two fast but short runs in, and the fact that I could feel my foot means I should ramp up running even slower. I’ll adjust targets next week accordingly.

Eating was outta-control for the holidays, but I don’t care 🙂 In the event Eve, Zohn, Eric or Lee read this, the cookies were worth every ounce of weight!!!! Thanks again Eve.

Plan

I’m sticking to the training plan next week, although I’m going to watch the running closely and probably cut one day out of swim-bike-run workouts (because the gym is closed on Tuesday). I expect I’ll slow my running mileage ramp for the rest of the plan.

As I mentioned last week starting January 1st I’m going back on my measured calorie plan: 2,250 to 2,750 calories a week to maintain weight for two to three weeks (i.e. get back in range).

Reminders

My aunt will not be able to run the Dublin marathon in October, so I’m still undecided between New York (November) and 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.

Thanks for reading.

– Art