2.74

This morning I went out for a short walk/run. According to my GPS it was 2.74 miles give or take a few feet. I averaged a speed of 3.8 miles per hour. What's in between is the important thing. I warmed up with a 2 minute walk followed by a 5 minute run. After which I did eight (8) all out wind sprints. The whole thing took only about 30 minutes in which I used 457 calories.

This type of workout burns more fat than just running or walking at a steady pace (so I've been reading). In any case my regular runs do feel easier because of the sprinting of workout. I'm happy to report that my beautiful wife is on the bandwagon. She is doing kettlebells and walk/fast walks with me thrice per week :-). Other friends at work may be infected as well or soon they will be.

Mixed workouts

I finally broke my plateau. I had gained some weight, lost some it, got it back and I'm finally back in control. We're only talking a few pounds. It just seems that this happens to me most often when training for Marathons. This year I trained and missed the Marathon. Got some extra pounds out of it.

What I'm doing now is mixed workouts. My kettlebell workouts are fantastic. I sprint or do very intensive workouts for no more than 20 minutes and twice a week I do a fasting cardio workout. I had done the fasting cardio before but there is difference this time. I was doing intense cardio while fasting. That did not work for me at all. I felt mostly dizzy. Now that I do it at a very moderate pace, I actually feel good.

Tomorrow, I'll be getting up at 5AM and start the process all over again.

Onward!

Change is constant...

Yesterday I found out that a colleague of mine is moving on to another company. I'm both happy and sad.

I'm happy because good and capable people need to be where they excel and are supported. Their influence is for the better to all concerned. Good managers are hard to come by, our loss will definitely be someone else's gain. Light must shine where there is a hint of darkness and water that does not move becomes pungent. Winners always leave you with knowledge, wisdom and pleasant memories (which is true in this case). Which in turn makes one grow. Moving on to tackle other challenges keeps one young as well. So I'm glad and happy. I think of a plant gloriously being bathed by the light of the sun. It thrives and benefits others. In whatever window of life it rests, a glow of contentment will follow. So it is a good thing. My growth is directly related to that as well.

I'm sad (this section should be smaller), because there is a loss associated with bettering oneself and others. It is part of the package. Yes, momentarily there will be a gap, something missing. To be exact the positive flow of energy that emanates from those that actually know what they are doing. I will have to catch my breath and face the reality of change.

So my best wishes to not just a colleague, but to someone who has grown to be a inspiration and a friend. I will strive and do as well. It has been an honor. May others see what I've seen as well. The whole experience prompts me to be and further become better myself. After all, change is constant!

I dedicate this to all who in like manner have affected others for the long term in a positive manner.

I am an energizing force,

a magnificent waterfall,

which refreshes and inspires others to excel.

My P.I.N. applies to said colleague perfectly.