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Health & Fitness Niche
Winter Mileage Base
Now that the Winter is upon us and for many of us the race season has come to a close, it is time to start thinking about building a solid mileage base for next Spring. This is especially important if you’ve qualified for the Boston Marathon or something similar (although outside of a race overseas or a triathlon, I’m not sure I can think of anything similar) and you need to improve your endurance and cardiovascular stamina.
By building a solid mileage base now, you will be better served by your speed work in the Spring and your race times will undoubtedly improve. Let’s say you are running 10k a week now and you want to run 15k a week, or rather than running half-marathon distances on a weekly basis you want to run full marathon distances. Winter base building is the perfect off-season training strategy for you.
The Golden Rule
The golden rule in building a mileage base is not to increase your weekly mileage by more than 10% at a time. This is important to prevent over-training and injury. Although I have broken this rule on several occasions, considering the time available there is no reason to rush yourself or risk injury.
I recommend alternating between light and difficult runs and adding no more than 1-2 miles per week to your long run. For example, let’s say that you are currently running 20 miles per week and want to increase your weekly mileage to 30 miles per week.
Week 1
- Day 1: 6 miles
- Day 2: 4 miles
- Day 3: 8 miles
- Day 4: 2 miles
Week 2
- Day 1: 6 miles
- Day 2: 4 miles
- Day 3: 9 miles
- Day 4: 3 miles
Week 3
- Day 1: 7 miles
- Day 2: 5 miles
- Day 3: 9 miles
- Day 4: 4 miles
Week 4
- Day 1: 8 miles
- Day 2: 6 miles
- Day 3: 10 miles
- Day 4: 4 miles
Week 5
- Day 1: 8 miles
- Day 2: 6 miles
- Day 3: 10 miles
- Day 4: 6 miles
As you can see, using the 10% method you can achieve an increase of 10 miles per week in just 4 weeks. I didn’t count week 1 because I assume that is what you are already doing. If you don’t have time for 4 run days per week, you could still apply the same strategy and simply adjust the numbers where needed. You can also apply the same strategy for a larger number of miles, such as when attempting to move from half-marathon prep to full marathon prep. The key is to simply be consistent so that your body adapts to the increased load, and to make sure you take advantage of the long runs. The long runs are very important for building the cardiovascular and slow-twitch base needed for the Spring.
This is also an excellent tool for new or beginner runners who are looking to simply run their first race, whether it be a 5k, 10k, half-marathon, or full marathon. By effectively building a solid mileage base, you are increasing your ability to endure over long runs. That part is fairly straightforward, however the added benefit is that when you start your speed work in late Winter or early Spring, you will have stronger legs and lungs, which will incrementally increase your ability to perform under stress during interval workouts or other speed drills. The goal for most of us is setting a new PR, and this is the strategy that will help you do that.
Even if you don’t plan on running longer races, I still strongly encourage you to give this method a try. An increase of just a few miles can make a big difference when Spring rolls around. If you are comfortable running a half-marathon, then just think of how easy a 10k will feel!
When the Spring nears, we will talk more about speed drills and interval workouts to fine tune your speed for Spring race season, but until then get outside and start building up those lungs!
Top Reasons to Run
People ask about running all the time, but the most pertinent question I get is why. Most of the time, it is phrased in a manner such as "what is wrong with you that you like running so much?" Well, every person has their own reasons and they vary as much as the weather, but for me running is religion. Running gives me a sense of peace that I don’t find anywhere else. The daily jogs through my neighborhood allow me to see the world in slow motion. I also often find that I do my best thinking when I am alone on the run. I guess you could say it is meditation. However, this probably isn’t the case for all runners and so we’ll talk about many of the benefits of running and some of the top reasons to run.
- Running can help you lose weight and keep it off. Running burns hundreds of calories and on an hour run you can burn upwords of 1,000 calories. Even at a slow pace, runners will see a positive impact very quickly.
- Running builds a healthy cardiovascular system. Are you tired of getting winded just bringing in the groceries or walking up a flight of stairs? Running can really improve your lung capacity, breathing, and oxygen distribution.
- Running builds a healthy heart. Some people say that your heart only has so many beats, so why shorten your life by running? This is rubbish and it is proven that running can help you live longer by strengthening your cardiovascular system. This includes a slower heart rate (helping your heart live longer), improved bloodflow, and less toxicity in the body.
- Running strengthens bones and muscles. This one really makes a difference in how you feel. Your bone density improves and your muscles grow and harden, giving you a confident and strong posture. Studies have shown that running actually improves joints over time as well. Who doesn’t want a stronger body?
- Running is great for the mind and fuels the competitive spirit. Running is a solo sport for the most part, and you’ll find that your only competition is yourself. Running teaches you how to move through adversity, control your body and mind, and push yourself harder than you would normally. I have never felt this kind of exhileration anywhere else in life. Runner’s high is part of it (it is free and legal!), but oddly enough by crossing running barriers you’ll find yourself crossing personal barriers too.
- Running is a stepping stone to greater things. Many of you have set goals to run and never followed through. Aren’t you tired of setting goals and not achieving them? Set out to run and stick to it and you’ll find running as a stepping stone to greater things.
Running has many benefits and there are many more than I’ve listed here. There are so many reaons to run and these top reasons to run are just the start. It really is a lifechanger in more ways than one. Don’t let the fear of getting started stop you from seeing these benefits in your life. The key is like Nike says, "Just Do It."
Your First Triathlon
Don’t Think About It!
Just sign up…really. I know you might be nervous, but trust me, the rewards and feelings you will get after your first triathlon will far outweigh the pain of training or the race itself. In fact, during my first triathlon I was so exhilarated that I didn’t even feel pain and had a smile on my face the entire time! So if you are even thinking about running a triathlon, stop thinking and head to Active.com or Trifind and sign up for a race.
The Plan
Hopefully, you’ve allowed yourself at least a few months before your race, but if you didn’t that is alright, you’ll just have to work a little bit harder. It is never too late to prepare for a triathlon and it isn’t rocket science. The simple answer to finding a plan for your first triathlon is to take the total distance you will be swimming, biking, and running (by each event, not total) and then divide it by the time you have to train.
For example, lets say you are doing a Sprint Triathlon (I highly recommend this as your first Triathlon unless you absolutely cannot find one) and you have 2 months to train. You will be doing approximately a 600 yard swim, a 17 mile bike, and a 5k run. Break the distance down by week (in this case divide by and swim, bike, and run that distance 3 times per week until you have worked up to race distance workouts. I
f that is too simple for you, then I suggest using 1 workout per week as a speed workout doing intervals, 1 workout per week as a brick workout, and the 3rd workout as your long swim/bike/run where you train at race distance or longer.
If you cannot swim, bike, or run the full distance during your workout then I suggest taking breaks long enough to allow you to finish that distance. If you need to take a break between laps in the pool or halfway through a run, go ahead…just make sure you finish the workout.
Triathlon Tips
To finish, here are some tips to help you be prepared and have a good time during your first triathlon. I had no idea what to expect and still had a good time, so I expect it will be the same for you.
- Practice laying out your gear ahead of time and get a packing list together a week prior.
- Spend time practicing your swim in open water if you can. Swimming in open water is much different than swimming in a pool.
- Be ready for chaos in the water. There will be hands and feet all over the place. Take your time during the swim and practice good breathing habits.
- Pay special attention to your registration info to know when and where your group starts. Generally they will start the race in shifts and you don’t want to miss your group’s starting time.
- Make sure you’ve got a way to transport your bike. I totally forgot about this very important part of triathlon prep!
Relax and have fun! You are accomplishing something many people only think about. Enjoy your moment!
First Triathlon - A Personal Story
I want to share a personal story with those of you that are thinking about entering a triathlon for fun or to get in shape. Although the prospect of entering m y first triathlon was a scary one, in the end it was some of the most fun I've ever had in my life. Learn from my experience and use it to create one of your own.
I don't know why exactly, but when I was in my early 20's I was watching the Ironman Championships in Kona, Hawaii and although it was the first time I'd seen anything like it, I became fascinated with the idea of becoming a triathlete. Of course, years later I still hadn't come close to working out, let alone signing up for a triathlon.
It was during my late 20's that I was going through some tough times and started looking back at all the things I wanted to accomplish and never got around to doing. Racing in a triathlon was one of these goals that had eluded me so long that I'd forgotten about it.
Somehow, I started running religiously until I was running races every weekend. Soon, I started implementing cycling and swimming into my workout routine and before you know it, I was signed up for a triathlon.
My first triathlon was a Sprint Triathlon in Woodlake, North Carolina and I'll never forget the feeling of showing up and seeing all of these cars sporting awesome road and triathlon bikes on the back. I happened to be the guy to show up with a mountain bike...a cheap $100 one at that.
Still, with my adrenaline pumping and looking at the freezing lake in front of me (I didn't have a wetsuit), I was more excited than I'd been in a long time. I was on the brink of achieving not only a goal, but something I almost let get away from me.
During the race I had a blast. I vividly remember smiling as I rode my mountain bike past or behind bikers with my shirt off and the rain on my skin. People gave me crazy looks, but I didn't care because I was having a blast.
In the end, although I was exhausted physically, I was mentally alive in a way I hadn't been in years. Not only had I gotten in good shape and finished a triathlon, but I conquered my fear of the unknown and got addicted to triathlons in the process. I hope you decide to enter a triathlon, even if you don't think you are in good enough shape. Sprint triathlons are quick and painless and who knows...you just might enjoy yourself!
Making Money Online Niche
Why You Are Not Making Any Money Online
Look, I know how frustrating it can be to pour hour after hour into your internet marketing efforts only to find that it simply isn't paying off. In the beginning of my internet marketing career, I spent months working part-time outside of my regular nine to five trying to crack the code on internet marketing and couldn't seem to catch a break. I tried nearly every system I could get my hands on, each time never getting one step closer to making any real money online. Then one day while I was working on a new system, it hit me...maybe I wasn't making any money online because I never actually dedicated myself to a system long enough to see it pay off.
My main focus was affiliate marketing, but I was using several different methods to bring in traffic. The truth is that I didn't spend enough time on anything to really learn how to use them. I tried PPC, bum marketing, and social networking but never really understood any of them. Chances are that as a new internet marketer, you might be suffering from the same dilemma that I faced. Let me tell you what I did to fix it.
I realized that I needed a tried and true system to start pouring 100% of my effort into, rather than splitting my time into several untested strategies. I started looking for systems online, but very quickly found out that many of the gurus sell courses for $299-$1997...sometimes per month! I thought long and hard about what approach I wanted to take until I stumbled upon the Warrior Forum and saw a complete system made for internet marketers at a price I could afford. I wasn't opposed to spending money to learn a system, but I wanted to make sure that I made the right choice. This membership course fit all of my criteria - affordable, comprehensive, full of content, interactive, and a free trial.
You see, I hate buying something like this without getting a chance to test it first. Call me cheap, but I've been burned enough times to know not to trust everything I see online. Anytime I see a free trial, I know that I have nothing to lose. The worst case scenario is I get some free content and have to cancel my membership before I am charged. The best case scenario is that I find a goldmine!
My advice to you, whether you are new to the internet marketing game or not, is to find a system that works and stick to it until you see results. Focus your efforts on one aspect of the game at a time and don't stop until you've figured it out. Once you have mastered one system, you can use your profit to move onto another. Until that happens, keep working hard and you will crack the internet marketing code!
Miscellaneous Topics
The History of Indie Music
As an Indie Music fan I have been called everything from music snob to hippie. Although it doesn't bother me at all, I often wonder if the angry people calling me silly names really knew what Indie Music was. Most people probably hear a term like "Indie Music" and just associate it with certain types of music, but technically that is incorrect. To remedy that problem, I'd like to spend some time talking about the history and evolution of Indie Music and from the time it was born until today.
Indie Music is technically short for "Independent Music" and defines a category of musician that prefers to produce his or her own music rather than sign with a major record label. Although there are record labels that sign these musicians, technically Indie Music record labels specialize in small time productions that do not come close to rivaling that of the major record labels you are most familiar with. Often, these small Indie Music labels are collections of similar artist and form a network of aspiring musicians rather than a collection of random music artists produced in the typical cookie cutter fashion.
Indie Music is said to have its beginnings in the 1960's where most of the music was pop, Rock n' Roll, and R &B. A band called Velvet Underground emerged during this time that started producing all of its music individually. They tried to create their own style of music that branched out from the mainstream and although they did not sell many records, their original members still make music today.
As Indie Music progressed through the 70's and 80's it became known as progressive rock, which transformed into alternative music in the 90's. Although bands like Pearl Jam and Nirvana brought alternative music mainstream, there were still hundreds of Indie Bands in the background producing great, but generally unnoticed music.
Today Indie Music has become a genre of its own that is generally a blend of rock, folk, and acoustic music. Raw and emotional music still seems to be the norm, which is why the Indie fan base is so attached to their music. In the days of bubble gum rock and cookie-cutter boy/girl bands, it is refreshing to still be able to find music that speaks to its audience rather than sells to it.
Unfortunately, finding good Indie Music can be difficult because the major record labels continue to subvert quality music by flooding the market with bad music. However, if you look hard enough on sites like Last.fm or Amazon (has a great recommendation service) you may find an Indie Band that suits your taste.
I like Indie Music because the Indie Music Artists aren't trying to polish who they are. You get to hear the music as it would sound in their room as they play to their spouse, siblings, or children. It shouldn't be this hard to find good sounding music, but maybe that's what makes it so rewarding to listen to.
A Brief History of Home Brewing
Anybody can go to the local grocery store and buy six pack of beer of their choosing, but it takes real dedication to learn how to brew and enjoy your own homemade beer. 7,000 years ago, when it is estimated that alcohol was first discovered and brewed, most people had no choice but to brew in their own home. Eventually, commercial breweries changed that when they learned how to mass produce beer for consumption. Still, even though commercial breweries exist and beer is easy to obtain, home brewing is still practiced today by connoisseurs and hobbyists.
In the 1800's, once commercial breweries began to take root, home brewing was heavily taxed in an effort to bring more profits to the breweries. Eventually, prohibition came about and banned all forms of alcohol, again making home brewing the only way to obtain it. Although the practice was risky, it was very popular until 1933, when the prohibition was lifted because of how it enabled organized crime and beer smuggling cartels. Although wine was the first alcohol that was again legalized in the United States, it took several more decades for beer brewing to be made legal again due to an error in the way the law was written.
Now, commercial breweries have forged their way into the fabric of Western society and although home brewing is legal and still practiced, it is far less practical than it used to be. Most home brewing has been left to the beer "snobs" and fanatics that find pleasure in creating their own recipes. Some swear that no commercial beer can compare with the taste of a home brewed beer, but because of the material cost and the time necessary to prepare a home brew, most do not take the time and/or effort to do so.
However, one popular trend that has emerged from the home brewing crowd is the "micro brew," which is somewhat of a hybrid between the home brewing elite and the commercial breweries. Micro brew is generally practiced extensively in the United States and is often sold at smaller micro breweries and pubs. Although micro brews are more expensive than traditional commercial beers, they are widely popular because of the unique taste and quality of the brew, which is something that a mass produced beer cannot duplicate.
Home brewed cider is also a popular trend in home brewing because it is much easier to create and is often more potent. For those that prefer a sweet alcohol to that of a lager or stout, cider offers a perfect alternative.
Although home brewing has generally declined over the past several years, there has recently been a rise in the practice because of the ease of obtaining materials and ingredients. Readymade home brewing kits and instruction and materials have tremendously reduced the learning curve required to brew your own beer. Typically, a home brewed beer can be produced in 6-8 weeks depending on the type of beer and equipment used.
Teaching Children about Buddhism and Christianity
My wife and I have slightly different religious beliefs because of our backgrounds, and as a result we faced several issues trying to decide how to teach our children about religion. Our simple solution was to combine our beliefs and let our children decide what worked best for them. The hard part was determining how to go about doing this in a way that would not confuse our children. We ended up opting for a mix of discussion and reading that not only gave our children perspective, but helped them to learn on their own.
The first thing we did was to ask them what questions they were thinking about so that we could talk about how to answer them. It surprised us to hear that they had a lot of questions about death, God, and the afterlife (they were only 4 and 6 at the time). Once we had a good idea of what they were concerned with, we sat down while they were asleep and talked about ways we could objectively answer their questions.
Once we had some answers for them, we started longer discussions about more complex issues and told our children that we didn't know the answers for certain and that the best we could do was stay as open minded as possible. We taught them that sometimes when you learn more, it can be more difficult to know the truth because you already have your mind made up. We wanted to impart upon them a lesson of wisdom and understanding that would help them weigh and balance the answers they would find on their own.
Lastly, we bought a bunch of books with different perspectives and read them together. We talked about where they were different and why that might be. We never said one was wrong or right, but simply asked them what they thought. Children are so innocent in their wisdom that I even learned quite a few lessons in the process. We encouraged them to think heavily about their thoughts, meditate on them, and ask us questions at any time. Although we didn't talk about church, we did give them the option if they wanted that.
In the end, our children began to start thinking about spirituality, rather than trying to immediately answer all of their questions. Contemplative thinking is important and we wanted to make sure they made their own assumptions rather than just believe what their parents tell them. Sure, we sometimes worry we aren't specific enough, but then we realize that each child walks their own path for the truth and it is up to them to find it along the way.
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-Nathan
