Monday, March 30, 2009

Hope and the 80%

Today was the Capital 10k in Austin. I'm not sure if the 10k refers to the distance or the number of people in the event because both are true. It was a pretty awesome sight. The starting line ran back at least a quarter mile. People started rolling in around 745am and kept coming until after the start at 9am. I made a promise to shell that I'd be home by 10 so we could make it to church by 11, so rather than run with the crowd, I got there at 7am, ran the 10k course, then added on another 2 miles to round out my Sunday workout. By the time I finished my workout, the race was about to begin and, for the first time in quite a while, I had the opportunity to watch a race begin from the outside looking in.

Watching the masses of people congregate at the start line is always a sight to see. There are so many twists and turns and so many thin threads intertwined just for people to get there, it's a wonder anyone ever makes it at all. The level of excitement in this race wasn't as high as an IM or even the Austin Marathon, but there was a sense of community in this race that wasn't in the other two. Having some time to reflect on this today, I think it's another example of how people have figured out how to break the 80/20 rule.

If you've never heard of the 80/20 before, it simply says that within any population of people, 20% of the population will be responsible for generating 80% of the output. It's not my idea. It's not even something I had heard of up until a couple years ago, but it is, never-the-less, a fact. In America today, the 80/20 split is working just as it always has...and will barring Obama & big blue going Evita on us. Look around in your office, your church, your family, etc...the 80/20 rule is working everywhere. There are performers and clock punchers. There's nothing wrong being in either group. We all choose to which group to belong. It is what it is.

Occasionally, some bright person will realize that they'd rather move their agenda on sooner than later and find a way to spur the 80% to action. The formula is pretty straight forward, J Paul Getty said it this way, "I'd rather have 1% of 100 men's effort than 100% of my own." How does one accomplish this? Someone in the 20% lower's their standard so the 80% can have some hope of catching up.

Take an sales force for example. Given 10 salesmen, 1 will be the clear superstar, 1-2 will be better than average, 3-4 will be strictly average and 3-4 will pray they have a job next month. That's a normal distribution and normally, what most managers would do is remind everyone of how great the top couple salesmen are and use that indirect pressure and guilt to try and drive the rest of the staff to do better. That never works. The reason is simple: belief. It's not for lack of desire, or even talent, that the 80% are in the 80%. I'd argue most times, they just don't believe they can be anything other than that. Hope deferred makes the heart sick and soon they just give up and shut down the extra activity that, over time, would propel them to the top. Pitty.

The successful sales manager, however, realizes that his job is to foster belief, not sales. When the staff believes they can sell more, their activity level increases and inevitably they will sell more. If you're a numbers person, consider this:

2 salesmen moving 5 units a week and 4 moving 1 unit a week and 4 moving none = 14
vs.
2 salesmen moving 5 units a week and 8 moving 2 = 26 units

This isn't a massive increase in activity. In most cases, it's just a matter of the 80% people doing an extra 10% of work with the right expectation and yielding significantly better results. In the above example, simply focusing on building the belief of the 80% that they could move 2 units rather than pointing out how the 20% could move 5 resulted in nearly doubling the company's bottom line.

Why am I talking about this? It's because that's what jumped out at me today. The Austin Marathon and Cap 10k are both local races. The marathon drew a few thousand local participants for a grueling event which earns you a medal, t-shirt, and pics. The 10k drew 18 thousand local participants for a manageable 10k run OR walk. All participants got a t-shirt, pics, and bunch of warm fuzzies. Which race was more effective at engaging the community? Here's a hint, a good portion of those marathon participants were part of the 10k as well.

Top performers are going to perform because that's what they do. The cost and effort don't really matter to them. Winners find a way to win. The masses, however need something that they can reach out and touch. For most people, 13.1 miles is simply too much to believe they can do. 6 miles, walking as much of it as need be, however is entirely doable. The average New Yorkers walks 5 miles a day. Surely a Texan can walk/job 6 miles. There's belief there. It's a goal that people believe they can achieve, so more are willing to try.

What I learned from this morning was that big goals are not accomplished by herculean efforts of the elite, but rather by a bunch of small contributions by the majority of people. I sincerely hope you're a dreamer like me. If so, then this is good news. Your dreams just got a lot closer because they depend less on your own effort and more on your ability to get small amounts of effort from a lot of people. I'd argue that the best way to do that is to surround yourself with people who are going anywhere near where you're going and become the biggest blessing in their lives helping them get there.

Today was a long day, no doubt. It was a good day. I learned something about myself and about the world around me. I believe it's these small insights that change the way we look at and function in the world that allow us to be better servants and therein leaders. It's pretty rare that I ever really feel like I've got it right at the end of the day. Today, however, I really feel like I figured something out. Father, did I make you smile?

Week 8: Recovery Run

Another short recovery run. 40 minutes running around PRC. They were cutting the grass today, but they hadn't gotten to the gradually sloping hill on the far side of campus, so I got a good opportunity to do some high stepping through the tall grass. I like doing that sometimes and pretending I'm running into the end zone, or some over crazy maneuver. It's fun. I think you have to go out of your way to make things fun.

That reminds me of something Zak said the other day. Zak is a guy I work with. He's in his 60's now. He served about 40 years in the Army, personally working with Colon Powell among others. After he retired from the military, he started working in education helping implement compliance programs for larger federal grant awardees. He's had a great run in his life and is really, really at piece with who he is and what he does. If you ever get a chance to spend some time around him, I highly recommend you do. He's got plenty to run off on you.

Anyway, I'm talking to Chris about how excited I am about all the incredibly unhealthy food I love. Chris said he loves it too, but he just can't forgive himself for eating too much of it. Right then Zak turns the corner, and says, "Why not? You're the one who wanted to do it."

Chris says, "You're right. I should prepare myself. I should tell myself I'm going to forgive myself after I eat this."

"Why wait that long?" Replied Zak. "I tell myself, 'I know it's wrong, but I'm gonna do this and I'm really going to enjoy it.'"

What an attitude. Maybe he's just salty like that in his years. I'd like to believe that he's been that way for years and who he is now is a result of that attitude. There's nothing better than the person who has the guts to stand by their decisions. It takes character and boy is that appealing.

If you can't do that, something's wrong. You're the one who decided to do it in the first place. Might as well enjoy yourself.

Monday, March 16, 2009

Week 9: Strength and Plyos

No running today. I did a quick warmup jogging to the end of the street and back, then went over to the park by my house for plyometrics. Plyos were not easy. Fun, but not easy.

Plyos:
2x15 yards butt kicks
1x15 yards karoke each leg
2x15 yards high knees
2x15 strides
2x10 yds Standing long jumps
4x3 one leg hops each leg
2x10 yds jump sticks
2x15 yds high skips
6 standing jump to sprint
6 triple jumps each leg

Afterwards, I headed back to the house for a weight session in the home gym. It's not a glamorous setup, but I have everything I need to get in a great core workout.

Weights:
3x6 pullups
1x10 single leg RDL
1x10 one arm rows
1x10 split squat
1x10 single arm overhead press
1x10 woodchopper
3x8 @ 135 bench press
2x20 dips
3x10 front arm raises
3x8@25 curls
3x8 @ 55 standing rows

Afterwards I was about to throw up. I managed to get down a protein shake and slept like a log. Hello great sleep!!

Sunday, March 15, 2009

Week 10: 5k Race

Ok, so I didn't really have a race today. More accurately, I went all out on a 5k. The distance was a little sketchy, so I did 28 minutes at race pace. That was probably a bit long, but who's counting. My legs were a little tight, but all in all I felt good. It was a nice rest week.

Saturday, March 14, 2009

Week 10: Recovery Run

Today I slept in and went for my run around 10pm. I felt pretty good overall. The biggest issues was just getting out the door. My butt was so sore from squats and lunges the other day that it was a challenge getting dressed. A small matter in perspective...38 minutes out and back, very easy, very light. Afterwards a protein shake.

I have been coughing something horrible the last couple days, so I ran by the clinic. Bronchitis. Fun. One Z pack later I'm all back to normal. Tonight I'm getting my diet right by cooking up a bunch of food for the next couple weeks. Spaghetti and Chicken Tortilla Soup for starts, then some red beans, jambalaya, and maybe even some guac. It's going to be a goooood night!!

Friday, March 13, 2009

Week 10: Off Day

Well, today's workout got scratched in favor of rest...yuck. 40 degrees and raining all day. Sore as heck from yesterday's workout. It's been a crazy week. I haven't been this up and down for a while. I got sick for the first time in over a year. My sleep schedule has been all over the place. My eating schedule has been good one day and bad the next. Thank goodness everything has been great at home or I'd really be struggling here. I can always count on Shell to be a stabilizing force.

Hopefully tomorrow it will warm up and dry up some and I'll get in my pace run for the week. The forecast calls for daytime temperatures in the 50's. That will due. Hope for the best. Everything is going to work out just fine.

Thursday, March 12, 2009

Week 10: Strength and Speed Work

Today was a good workout. I missed the speed workout yesterday, so I pushed it to day and will bump tomorrow's off day in favor of what would have been today's mid distance run. So, today I did a weight session and speed workout.

Weights:
1x10 One legged roman dead lifts
1x10 One legged squats
1x10 alternate superman on knees
1x10 Obliques
1x8 Torso thrusts
20 crunches
3x8 @ 135 Bench Press
3x6 Pullups
3x8 @ 65 Standing preacher curls
8x50,60,60 Tricep Press Downs
3x8 @ 15 Standing Front Lateral Raises
3x8 @ 55 Standing Rows
2x10 @ 45 Squats


It was 44 degrees and sprinkling outside today, so for the speed workout I stayed inside. My hammies have been screaming lately, so I didn't want to take a chance of pulling something. It turned out for the best because I was able to get a feel for what it felt like to run at 7, 7.5, and 8 minute paces on the treadmill. I did 5x400 at 5k pace. The first was around 7.5mph. The last finished at 8.5mph I walked 60 seconds in between sets. It was a little awkward accelerating and slowing down on the treadmill, but I managed. Afterwards I felt strong and my hamstring wasn't tight or hurting at all.

Before the workout I had a French Vanilla Trim Advantage® Meal Replacement Shake. After the workout, I had a Nutrilite® Vanilla Protein Shake. It should be illegal for that much protein to taste that good. Later, I had a can of Progresso Italian Wedding Soup, which I don't recommend to anyone...ever. (Our dog wouldn't eat it, but I did. I ate every last spoonfull because Shell made it and I appreciate the effort. Thanks baby!!)

Wednesday, March 11, 2009

Week 10: Speed Work

I'm really, really sore today all across my chest and shoulders. My hamstrings are sore despite the icing and the temperature outside dropped about 35 degrees into the low 50's. I didn't make it to the gym in time today, so we're pushing today's workout to tomorrow, and bumping Friday's of day.

Tuesday, March 10, 2009

Week 10: Strength and Mid-distance

What a great workout!! The sun was out, a warm breeze was blowing and I felt great. Today I did plyos, weights, and a 35 minute run around PRC. The ply workout was tough. My abs were still sore from the previous week. Guess that means I better work on my core strength. The things we learn...

Warmup
2x10 yards jump and sticks
2x4 yards 2 way hops
2x10 skip ups
2x10 standing long jumps
2x10 jump and sprint
6x triple jumps

Weights
3x8 @ 120 peck deck
3x8 @ 120 pull downs
3x8 @ 15 front raises
3x8 @ 25 standing rows
3x8 @ 30 dumbell curls
3x8 @ 15 tricep kickbacks
1x8 @ 50 lunges

Then it was onto the run. 35 minutes around PRC. My legs were feeling responsive. I felt great. Afterwards, I had an XS and some breakfast for dinner. It was a great workout.

Monday, March 9, 2009

Week 10: Strength and Stretching

Monday was supposed to be a strength and stretching day. It ended up just being some stretching throughout the day. My hamstrings are incredibly tight and sore. I'm not sure why. Perhaps I need to stretch a bit more before and after the run. I'm not really warming up as much as I should. I'll make the adjustment this week and see what happens.

Sunday, March 8, 2009

Week 11: Long Run

Today I got a chance to get out and stretch my legs again. 6 mile run and some new CD's to listen to. It's a good day!! It took about 15-20 minutes for my legs to warm up. Once they did, I upped the pace a bit and finished on a strong note. 30 minutes out and back. I ran down to the park sidewalk and back. The run was good. I felt great. Weather couldn't have been better.

Saturday, March 7, 2009

Week 11: Pace Run

No run today. I went downtown to volunteer at Explore UT, then Shell got ridiculously sick with strep. I spent the entire day taking care of her.

Thursday, March 5, 2009

Week 11: Strength and Recovery

Today I woke up at 7 and went for a 30 minute morning run.  Easy out, easy back.  31 minutes in total.  Hammies were tight.  My entire body is sore from lifting yesterday.  I need a hot tub in the worst way.  At least the run flushed out some of the soreness.

Wednesday, March 4, 2009

Week 11: Speed work

To make up for missing the lift on monday and tuesday, I got in a quick lift today after work.  The entire workout lasted about 20 minutes.
  • Bench: 8,10,10 @ 135
  • Pullups: 3x6
  • Standing Rows: 3x8 @45
  • Front raises: 3x8 @ 15
  • Dumbell curls: 3x6 @ 30
  • Tricep press downs: 3x6 @ 60
Immediately after the lift I headed up to Celebration Church for mid-week service.  After church, I came home for the rest of my workout. 

I went out for a 30 minute tempo run.  3 miles give or take.  I started with 15 minutes at a distance pace, then accelerated every 5 minutes after that on the way back.  I'm not sure I was actually accelerating, but I was sure putting in more effort.  My stride was consistent at least.  

When I got home I took in a good bit of water and headed to bed shortly after.  This week my sleep schedule has been off.  I wanted to be in bed by 11 every night, but I've been up past 1 both nights this week and tonight I'm not in bed until 12.  Mornings are rough.  

Tuesday, March 3, 2009

Week 11: Midweek run

Today i missed my workout.  By the time I got home at 1, I was spent and ready for bed.  Tomorrow I'll carry on with the speed work and go from there.

Monday, March 2, 2009

Week 11: Strength and Stretching

Today was a light day.  I stretched a few times, and did a plyometric workout I found on at RunnersWorld.com.  It goes as follows:
Balance Drills

The Payoff: Improves balance; strengthens ankle, knee, and hip joints.

1. Jump and Sticks

Jump from and land on the balls of both feet. Jump high, not far. Land with knees bent and hold two to three seconds before jumping again. Alternate jumping 10 yards forward and sideways.

2. Two-Way Hops

Start balanced on your right leg. Hop two to three feet forward onto your left leg. Hold for two seconds to regain balance. Stay facing forward and hop back to the start position onto your right leg. Now hop onto your left again, but move sideways, then back. That's one set. Do three more, then repeat the drill starting on your left leg.


Elasticity Drills

The Payoff: Strengthens all lower-body muscles; improves the spring-like ability of the muscles and tendons around the joints.

3. Skip Ups

This is an exaggerated skipping motion. Drive your leading knee high, until the thigh is parallel to the ground, while popping off the ground, with your toes pointed.

4. Standing Long Jumps

Swing your arms back, then forward as you leap, and jump as far as possible, landing on both feet.


Power Drills

The Payoff: Improves stride power, or the force of each push-off.

5. Jump and Sprint

Do a standing long jump (see Drill 4), but at the moment you land, sprint for about 10 yards.

6. Triple Jumps

Start with a standing long jump (see Drill 4), but land on your right foot, quickly hop forward onto your left, then hop and land on both feet. Aim for maximal distance the whole way.
The workout was good and bad.  The good part was that I really got to laugh a lot at where I was physically during the workout.  The bad part was that I really got to laugh a lot at where I was physically during the workout. Ok, so maybe it wasn't so bad. We all start somewhere!!

I didn't get in my lift tonight.  Instead I headed to the store with shell to make trophies for our kids at the Upward banquet tomorrow night.  It was a late night.  Bedtime finally came at 3am. 

The good news is that I took in lots of water during the day, so I shouldn't be too sore tomorrow.

Sunday, March 1, 2009

Week 12: Long Run

First long run in the new plan.  Today was 5 miles at 60-90 seconds off race pace.  I felt great the whole way.  Out and back was right at 50 minutes. The pace was comfortable and I finish strong.  After the run I grabbed a quick shower and headed to church.  Water and twist tubes were my friends today.  I had left over chicken burritos for lunch and some pizza for dinner.  

I really liked this week of workouts.  I adjusted my sleep schedule to go to bed by 11 and get up at 630 to run.  The best thing about it was that my body responded great.  My attitude was up, I was productive at work and in our business and I managed to get nearly everything I needed to get done done.  Mornings aren't so bad if you actually go to sleep the night before.