the THREE things

[ Movement is life ]

Better yourself

Say yes

Theory of influences - surround yourself with the right things

[ having and needing and wanting nothing, to be stripped of all but the most vital ]

Leave room for alpha waves

Avoid (unintentional) black swans

Consistency is king

[ To get lost is to learn the way ]

Fail everyday, learn everyday

There is no conflict outside of yourself.

The only way out, is through


Quotes - what i talk about when i talk about running

I’m the kind of person who likes to be by himself. To put a finer point on it, I’m the type of person who doesn't find it painful to he alone.

Im not the brightest person. Im the kind of person who has to experience something physically, actually touch something, before i have a clear sense of it... Only when im given an actual physical burden and my muscles start to groan does my comprehension meter shoot up and im finally able to grasp something.

Concentration is the process of just holding your breath, endurance is the art of slowly, quietly breathing at the same time you’re storing air in your lungs... Continuing to breathe while you hold your breath.

When we set off to write a novel, when we use writing to create a story, like it or not a kind of toxin that lies deep down in all humanity rises to the surface. All writers have to come face-to-face with this toxin and, aware of the danger involved, discover a way to deal with it, because otherwise no creative activity in the real sense can take place. (Please excuse the strange analogy: with a fugu fish, the tastiest part is the portion near the poison—this might be something similar to what I’m getting at.) No matter how you spin it, this isn’t a healthy activity.... To deal with something unhealthy, a person needs to be as healthy as possible. That’s my motto. In other words, an unhealthy soul requires a healthy body. This might sound paradoxical, but it’s something I’ve felt very keenly ever since I became a professional writer.

Muscles are like work animals that are quick on the uptake. If you carefully increase the load, step by step, they learn to take it. As long as you explain your expectations to them by actually showing them examples of the amount of work they have to endure, your muscles will comply and gradually get stronger. It doesn’t happen overnight, of course. But as long as you take your time and do it in stages, they won’t complain—aside from the occasional long face—and they’ll very patiently and obediently grow stronger.

As I drew near the end of this ultramarathon, I wasn’t really thinking about this. The end of the race is just a temporary marker without much significance. It’s the same with our lives. Just because there’s an end doesn’t mean existence has meaning... It’s very philosophical—not that at this point I’m thinking how philosophical it is. I just vaguely experience this idea, not with words, but as a physical sensation.


Things i learned in liberia

Personality management: there is no conflict with another person, only conflict within yourself.

People in the cities are now afraid to do things that are completely natural.

Nasa got to the moon by imagining they were already there and then imagining how they got there backwards.

Living day to day, meal to meal ur life consists of the essential things. You dont have time to imagine or dream your way into the future.

Everything in moderation, especially moderation.

when so many places feel like home

Hair in the wind with nowhere to go
Just a dirtbag searching for the open road
Got no home got no place to be
The radio playing your heartbeat

Smash your fist up against the wall
Confidence and alcohol
Tears of the sun over my hometown
Take my hand and watch it all burn down

You belong to nothing
You belong to no one
You belong to nowhere
But we belong, tonight

We just met but i forgot your name
You said goodbye but i swear we'll meet again
Ur hearts pounding at 3 am
My failed attempt to be ur friend

My old man this is what he said
If you dont love youd be better off dead
I have a habit of always letting go
Lets get in and get outa control

You belong to nothing
You belong to no one
You belong to nowhere
But we belong, tonight

Quotes - Civilian Warriors: The Story of Blackwater...

"I like being someplace where stupidity can be fatal, because here you work with people who think about their actions." Route Irish, the contractor said, was a far cry from a pampered American society back home that "put warnings on coffee cups".


Quotes - RUN: the mind-body method

"By emotion i understand the affections [changes in state] of the body by which the bodys power of activity is increased or diminished, assisted or checked, together with the ideas of these affections." (Baruch Spinoza)
Consciousness is basically a representation of the state of an organism with respect to both its internal environment and its external environment. (Antonio Damasio) Every thought, including such things as the performance of mathematical calculations, passes through emotional channels within the brain, we cannot think effectively if our emotional faculties are compromised in any way. Often we figure things out emotionally before we figure them out consciously

Many running injuries are partly caused by muscle imbalances by muscle imbalances, most of which develop as consequences of excessive sitting.

Its difficult to imagine that millions of people with different body shapes and sizes and leg lengths and centers of gravity and joint angles could all fit into one single pattern or technique. Rather the passage of time would filter out any flaws for each person. [ie] Individual runners naturally develop the stride pattern that works best for them in the normal course of training... In fact to my knowledge no study has ever demonstrated an improvement in running economy or performance resulting from technique training.... Consciously meddling with your stride may indeed make it less efficient. Research has shown that there is less activity in the brains of skilled performers of all manner of coordinated movements when performing those movements than in the brains of the unskilled... "Executive brain function" costs a lot of energy... Better runners don't have to think as much about running while they run(especially to the limit of speed or endurance), and indeed the very unconsciousness of their running is a major aspect of their superior efficiency... Conscious stride manipulation forces the runner to think about his stride, and as we have seen, thinking is the enemy of movement efficiency... In the real world, the stride improves as the unconscious brain figures out how to sustain desired speeds with less activation of fewer motor units, not by changing where the arms and legs go.

Species living in a stable ecosystem do not evolve rapidly because there is little pressure to evolve...
The most potent stimulus for improvements in running biomechanics is most likely running in a fatigued state... Fatigued running is quality when you have some capacity to resist it.

Goals overwhelm when they are too challenging. The subconcious brain never allows the body to veture too far into unknown territory
During hard running [the brain] monitors the proximity of the various physiological systems to there ultimate limits. As necessary, the brain acts to prevent these limits from being reached by reducing muscle activation and by making the runner feel miserable.

you might expect me to give you a laundry list of pain-coping strategies to use in training and racing but i will not. The only way such techniques work is if you come up with them on your own in the heat of battle.

If it does nothing else, a runner’s training must make him feel prepared, because if he feels prepared he is prepared, and if he doesnt he isnt.

Confidence is not some nonphysical quality snatched from the spiritual dimension and installed in the mind. It is the feeling that arises when the body’s knowledge of itself is in harmony with a person’s dreams.

Following any sensible training plan that adheres to the conventional principles and methods of run training will increase confidence. But what if, instead of following a scripted training plan, the runner asks himself. 'What sorts of training experiences would give me the most confidence about being able to achieve my race goal?'

The surest way for a runner to make the best decisions for improvement is to internalize the intent of building confidence, so that the unconscious reliably supplies hunches about thigs to do to increase confidence and thigs to do to avoid sabotaging confidence.

Only by learning through experience can the individual runner gain proficiency in customizing the approach to training.

Establishing the optimal training cycle duration is an aptitude that improves with experience.

This sort of calculation works best when you are able to accurately judge how close you are to peak fitness in terms of training time. In the end the best you can do is commit to a schedule that seems sensible and make adjustments as you go.

A few planned peak workouts and one peak training week are easy to remember. As with the standard weekly training schedule, there is no need to write them down.

It is somehing that i let happen instead of something i do. Its more like growing a beard than chopping wood.

You can intentionally delay a peak when necassary to avoid overtraining, however, by holding yourself back in your workouts until you reah a point where you can ramp up steadily without a high risk of burnout. Its always easier to slow the pace of your ramp up to prevent burnout than to accelerate it to hasten a peak that seems too slow in coming.


The only reason a nervous system even exists at all in any animal is to enable movement. There is a very primitive species of sea creature with a very primitive nervous system; the creature swims around a bit in the first part of its life and then plants itself and remains stationary for the second part of its life. And as soon as the self-implantation occurs, the creature devours its own brain.

To find out what shape your in go for a run. At the end of the run you will get an idea of how mich more training you can handle and how much more training you need. - me

... Jazz is not entirely freeform. Improvisation takes place within a few basic parameters, such as a tempo, a key, and a refrain (or a core melody). Without such perameters, the music is so chaotic that it is not even music. Improvisational training requires a similar minimal structure.

Enjoyment and suffering are not mutually exclusive.

Running hard is one of my most treasured experiences in life—especially when I’m not doing it!

- Posted from the Road