Dean Karnazes’ Secrets and Strategies for Recovery

Rest Days – Never!
Tapering – Don’t do it!
Hard/Easy Training Days – Listen to your body!
Recovery – Active recovery is extremely important! Keep moving after races. Swim!
Crosstraining – Swimming and mountain biking.
Protein – Protein is good for endurance athletes.

30-Minute Magic Window – “Thirty minutes after I finish a race or workout I have some sort of protein/carb to replenish my glycogen stores.”

RecoverEASE – Use religiously for recovery. (Note: not for pre or peri workout!)
Sleep – Get 7 or more hours of sleep.
Racing – “Race more to recover faster.” “Do as many races as possible.”

Runner’s World | Dean’s Blog | Recovery
Hale College | Running | Ultramarathon Man

10 Things Science Says Will Make You Happy

Try these 10 things that science says will make you happy!

  1. Savor Everyday Moments
  2. Slow down; breath; receive.

  3. Avoid Comparisons
  4. I’ve suggested that comparisons made by media, art, fantasies and dreams, draw lines in the sand and weigh on the world considerably.

  5. Put Money Low on the List
  6. A necessary evil, nothing more.

  7. Have Meaningful Goals
  8. Strive for something significant.

  9. Take Initiative at work
  10. Express creativity, help others, suggest improvements.

  11. Make Friends, Treasure Family
  12. Quality over quantity; honesty, get some.

  13. Smile Even When You Don’t Feel Like It
  14. This works but feels uncomfortable.

  15. Say Thank You Like You Mean It
  16. I should keep a gratitude journal.

  17. Get Out and Exercise
  18. Endorphins, get some!

  19. Give It Away, Give It Away Now!
  20. Listen to a friend, pass on your skills, celebrate someone’s success, forgive, etc.

From: Jen Angel


Mamihlapinatapai referes to “a look shared by two people, each wishing that the other will offer something that they both desire but are unwilling to do.”

    The word consists of
  • the reflexive/passive prefix ma- (mam- before a vowel)
  • the root ihlapi (pronounced [iɬapi]), which means to be at a loss as what to do next
  • the stative suffix -n
  • an achievement suffix -ata
  • and the dual suffix -apai, which in composition with the reflexive mam- has a reciprocal sense

Credit: Wikipedia

101 Short Stories that Will Leave You Smiling, Crying and Thinking

Credit: MarcAndAngel

7.Today, after 2 years of separation, my ex-wife and I resolved our differences and met for dinner. We laughed and chatted for almost 4 hours. Then just before she left, she handed me a large envelope. In it were 20 love letters she wrote me over the last 2 years. There was a post-it note on the envelope that said, “Letters I was too stubborn to send.” MMT

32.Today, at a funeral reception, everyone had something kind to say about the deceased. As they spoke through their tears, many of them admitted that they wish they had told John how wonderful he was before he died. MMT

45.Today, after telling my grandmother that I didn’t want to risk making such a huge mistake, she looked at me and said, “Looking back on it all, there are so many mistakes I wish I had had the courage to make when I was your age.” MMT

69.Today, another cancer patient of mine cried and begged me to let her die. MMT

92.Today, at a neighborhood BBQ my neighbor’s son – a 25 year old Marine – dropped to the floor and started crying when one of the other guests lit off a round of firecrackers. MMT

Find the rest here: 101 Short Stories that Will Leave you Smiling, Crying and Thinking

Astray Films: Dark Side of the Lens

I never want to take this for granted
So I try to keep motivation simple, real and positive.

DARK SIDE OF THE LENS from Astray Films on Vimeo.

If I only scrape a living
At least it’s a living worth scraping.
If there’s no future in it
At least it’s a present worth remembering.

Fires of happiness and waves of gratitude…

OutsideOnline: Tim Ferriss’s Life Hacks | Mental Conditioning

All credit to” Michael Roberts at
Original Article: Tim Ferris’s Life Hacks | Mental Conditioning |

    Effective Incentives
  • shame
  • humiliation
  • peer pressure
  • financial loss
  • Running ultramarathons… (isn’t) necessarily what the human body is designed to do.
  • Ultra­marathoners are fit in the sense that they are well-adapted organisms for long-distance running.
  • I’m going to run an ultramarathon.
    • I’ve never run more than 5K at any given time.
    • I don’t want to do it because I think it’s good for me;
      I think it’s absolutely bad for me physically.
    • But will I be the same person at the end of the race that I was at the beginning?
      No, I won’t.

Do you really think there’s a shortcut to everything? What about a skill like surfing?
I think the term shortcut has the negative connotation of cheating or not paying your dues. I pay my dues on the front end by doing the hard analytical work rather than suffering through a learning curve rife with practices and recommendations that haven’t been vetted. There might be ten different skills that comprise surfing. Could the order in which you learn those make the difference between eight weeks and eight years? Absolutely.

The Three Dimensions of Wellness

I’ve reduced the Seven Dimensions of Wellness to merely three. I’ve done this for two reasons. First, I’ve harbored a strong sense that there are three for years and it’s time to publish and further develop the sense. Second, seven is too many; seriously, as a general rule, keep your lists to cascaded sets of 3-5.

I use this order for no other reason than it sounds best. I want you to like and remember this more than I care if it’s in suggested order of importance or alphabetical order. Furthermore, the three dimensions are not mutually exclusive; they’re more like the complex plane than any euclidian; if I knew the appropriate characteristic names I could sound smarter, oh well. This’ll do for now. I’ll revisit this topic later and spruce up the mess.

The Three Dimensions of Wellness

  1. Mental
    • Practical / Common Sense / Awareness
    • Financial / Occupational / Vocational
    • Environmental / Planetary / Global
    • Philosophical / Existential
  2. Physical
    • Hale
    • Functional
    • Nutritional
  3. Emotional
    • Internal
    • External (Social/Political)
    • Spiritual

Link to: The Seven Dimensions of Wellness

I am a collector

I am a collector
  of experiences
  of stories
    never justice done by word
  of relations
    with people
  of memories
    of events
    of moments
      in war and peace
        company and isolation
I am collected
  persistent post erasure
    of me
  by you
I am

How Absurdly Good It All Is — Self Expression

How to explain how absurdly good it all is?
How to put to words such that upon reading you are awoken to a deep thankfulness for this gift of life? How even to recall for myself when I’ve grown again blind?

Life is not merely good. It is not great. It is not wonderful, magnificent or spectacular. It is not unbelievable, neither real nor surreal. Life is the only thing. Life is the opportunity to feel good, great, wonderful, magnificent, spectacular, unbelievable, real and surreal. Life is the opportunity to feel.

We all suffer some culturally-induced and experientially reinforced bitters and pains in the presence of fear, love, freedom, god, new age, and self expression. We’re all afraid of something, if not only to appear afraid. We all love something, if not only this razor blade. We all want freedom, whether it be physical, mental, spiritual or the unique freedom granted from instruction and law. We all wonder of god; does he hear us, do I feel him, is he me? I retch when I hear myself say anything new age, and I know this reaction is a reminder of the fears and prejudices we have against all ideas, strangers and ourselves.

Self Expression
Recently, my most pressing adventure has been in combat for freedom of self expression, through movement barely dance, interaction barely human, and experience more powerful than ever. Self Expression; I believe, herein lies an important beast. The best of self expression is that which turns your head when the stranger lifts their eyes to meet yours, that which stifles your laughter because you’re at work or in a library, that which dominates you by fear of social acceptance and ultimately yourself. What part of you do you show the world and when the world loves or hates you, is it really you? Does this not make you feel alone? To be you in full, to offer up your pain and joy as purely and freely as possible gives a sense of relief and leaves the world to fear or adore you.

If you aren’t ready to share yourself with the world then you have some work to do. Don’t go through this life never having shared yourself; you won’t convince a living soul that what you did was live. Don’t hold back the smiles, the laughter, the intended hellos, the intended f-yous, the anxiety and tears. As always, learn from your choices and if you receive less than you desire, change yourself; not filter yourself.

I’ve diverted from the intended goal of this post, and I’m okay with it; in fact, I’m excited to post it as-is and let the world form their own opinions free of my own anxiety-driven editing. You dig it or you don’t; you dig me or you don’t; you dig yourself or you don’t.

Much love to you all.