Week Summary 2/20-2/26

Review of last weeks goals:

Physical: I would like to experience linear growth in terms of my weekly mileage not only because it is the right way to train but also because I HAVE NEVER SEEN IT BEFORE! This week I hit a whopping 36.7 miles (6.7 more than my goal) which I am pretty proud of considering my life is crazy busy right now. I really only have time for about 5-6 miles a day with my graduate studying from 4-5:45 and run from 5:45 - 6:30. If I can be consistent about that and use Saturdays for either a short run/long paddle in preparation for a paddle race or perhaps a long run if the lakes are frozen, I will be content. The summer will probably allow for more time to pick up weekly mileage. I am still doing well with my yearly strength goal and haven't missed a day of my minimum rep goal. I will say that with the consistency comes natural growth. Go figure.

Spiritual: This week I was able to take 45 male names to the temple to do baptisms with the youth. Amidst those names were Bernard Adams (my mom's biological dad) and my great uncle Roland. The spirit was palpable and I am sure that those individuals were so pleased to have been able to receive that ordinance.

Mental: I am doing well on my Arabic studies amidst the chaos of life and I am close to having the alphabet memorized.

New Goals for this week:

Physical: I would like to be more consistent in my weekly mileage and start a gradual build up so I am going to aim for 36 miles again for this week. I am also going to go paddle boarding on Saturday in Sun Up Bay (I heard that it is thawed!).

Spiritual: I am going to need to set a goal to improve my relationship with Amelia. This has been  a hard week and I have not qualified for the best dad award. I have been too hard on her as she has struggled with ADHD symptoms. It is difficult to separate her from the behaviors and not get frustrated. This has been an ongoing struggle for too long and I need to be more proactive in developing the love and patience needed to handle these stressful parenting situations. So my goal for this week is to not raise my voice AT ALL to my children. I know I can do this as it is not usually a struggle just when I am in the heat of struggle or stressful situation. It is easy in the moment to justify but there is no excuse and I have to remember that always.

Mental: I am going to take it up one notch here and set a goal to read at least one page a night for at least 3 nights this week AS WELL AS memorize the Arabic alphabet (I am already pretty close so this shouldn't be too hard). 

Week Summary 1/22-1/29

Review of last weeks goals:

Physical: I was good on this goal with the exception of the long run on Saturday. I did get a good run in and was actually able to go with Don Francis (the director of Awsaj in Doha). Following the run we were able to have a second interview with him for positions teaching at his school. We feel pretty good about it but are going to wait until Wednesday to make a final decision. We had interviews with schools in Egypt, Qatar, Thailand, England, Panama, and Lithuania. All of the schools seemed like great places to work but we are focusing more of quality of life and access to our children, specifically Ashley's access to Edmond as he will still be only 2 years old if we go.

Spiritual: On Tuesday I was able to attend the temple and perform initiatory ordinances. It was a wonderful experience (as is every Temple experience) and was a good time for pondering the upcoming life decisions on our plate.

Mental: I am getting way better about texting while driving. I don't think I typed one text this week while driving. This has been a hard thing but I know that it is important for my safety and that of those around me.

New Goals for this week:

Physical: Long run of at least 12 miles this week.

Spiritual: Make contact with my HT families

Mental: Read at least a page out of a book other than the scriptures and my text books everyday.


This is going to be a life changing week as we will be making a decision that will alter the course of our family in a big way. Right now we are leaning towards an adventure teaching in Doha but are waiting to hear back from a couple of other schools. I will heavily depending on the guidance of The Spirit, which I know is very real,

Week Summary 1/15-1/21

Review of last weeks goals:
1. To complete an aerobic activity of at least 20 min each day.
- I was 5/6 on this goal. I had a few days where I woke up not feeling well (today being the worst of those days) and that really impairs my ability to get out the door at the crack of dawn, or not even. I guess I should set a goal that is obtainable even if I am sick.

2. To fast for 24 hours.
- I am currently fulfilling this goal so if I sound hungry in this post it will be evident as to they why. I am fasting for continued guidance as we are in the process of interviewing for various international teaching positions and are going to be heading to Boston this week for a job fair where there will be 100's of schools and many opportunities to interview. Our sights are actually set on a school that will not be in attendance at the fair but that we reached out to this week and they reciprocated interest and scheduled us to interview. The school is in Montenegro, a country we hadn't really had on our radar and really didn't even know existed until now. I am especially excited about this prospect as it is a small school in an area rich in history and geography. There might be a clause in my fast that includes some special help on this particular interview =)

3. To finish all my school work before the campout.
- Done! I am on top of my schooling and this term is going well. I am really enjoying my classes, especially Cell Bio, and am doing well in them. I am learning about membrane transport in much greater depth than ever before and it has really helped me to understand the real underlying mechanisms behind it rather than just a textbook explanation. The thing that most stood out to me this week is the section on action potential in a neuron. I have been teaching this to my students without a deep understanding of it which makes me feel as though I am cheating them out of a potentially more authentic learning experience.  For the campout we went up to Mt. Spokane and stayed in a Chalet owned by the Spokane Mountaineers. It was a fun time and a great opportunity to get to know the boys better.

This years goals are going well,

I am back on top of the journal writing, I completed my strength goal for the week, and am setting new goals for the coming week.

New goals for this week:

1. Physical: I am going to make another attempt at last weeks goal of a minimum of 20 minutes of aerobic activity each day and focus on getting a long run (12+ miles) in this weekend (as we will be in Boston without kids). I also want to set some yearly race/adventure goals so that I don't put it off so far as to miss cool opportunities.

2. Spiritual: Attend the temple for an initiatory session.

3. Mental: Not to text while driving at all.

Week Summary 1/8-1/15 (straight ramblings)

I am sure I am not the only one who has set a goal, failed super quickly, and felt like abandoning that goal. I already missed a week of journal writing and changed the 4:00 rule goal (because I had already been doing that on most days anyways) to a goal of setting weekly goals. I am determined to continue despite my failings because I know that they are worthy goals and all I can do is put forth my best effort and I will accomplish the design of my goal setting. I haven't missed a day on my physical goal of doing at least 40 pushups or 20 pull ups and I am feeling like I have a little momentum.

As of lately our lives have been consumed with the process of applying for international teaching jobs. We have been inspired by a friend of our (Sam Abrams) to take advantage of the relative flexibility we have with our life at this time being that our kids our young and we don't have a ton of obligations and pursue an adventure abroad. We have signed up with a program that will be our liason  and facilitate this seemingly complex process. We have also committed by planning a last minute trip to Boston to see if we can score some interviews with a few of the schools we are most interested in. This has been a great time for me as I have had to really rely on my gift of discernment and pray my guts out. I have received some clear guidance which I am grateful for because of the magnitude of this decision. I know that Heavenly Father hears and answers my prayers. That might be one of the strongest parts of my testimony. The great thing about this is that no matter what happens, we have a wonderful life here. If we don't get jobs in a desirable location, so what. We will try again and enjoy the heck out of the life we have here in Spokane. 

My personal goals for this week are:

1. Physical - at least 30 min of aerobic activity each day

2. Spiritual - fast for 24 hours next sat-sun

3. Mental/emotional - Finish all my school work for this week before leaving on the campout on saturday. 

I think these are easy and worthwhile goals. 

Week Summary 12/25/2017-1/1/2017

So I am one of those people who falls victim to the whole concept of New Years Resolutions...so what? They work. It has been 10 years since I vowed not to drink soda, like 6 years since I resolved to stop eating candy (except dark chocolate) and both of those resolutions I have diligently kept . There are others that I have set and been successful with and some that haven't been such a success but the bottom line is that if we don't set goals and make a concerted effort towards them we will accomplish less is life, period. As for this year, clearly journal writing is going to be one of my goals, a goal that I have made in the past and have not been very successful with. I am not sure why I have always had a tough time being consistent with journal writing but I do recognize the benefit and will try, yet again, to be more 'gritty' about it.  So here they are for 2017

Spiritual wellness goal:

- At least one journal entry per week. This goal is inspired by a challenge to set a family history related goal for this year by our Bishop and I think this will be multifaceted.

Physical wellness goal:

- At least 20 pull ups or 50 push-ups per day (excluding Sundays, unless I am feel extra crazy that day). Last year I set a goal to run at least one mile per day (excluding Sunday) and I was pretty good about doing it. I don't think there were many missed days and if there was it was likely due to physical impediment. For that reason I think I will focus my mental efforts this year to a strength related goal. I have been consistently inconsistent with my strength training regiment over the years and I guess over time that equates to consistency but I can do better.

Emotional/Mental wellness goal:

-   4:00 rule. I will wake up no later than 4:00 am, Mon-Sat to get my homework done. On days that I don't have homework (on break or otherwise) I will still wake up no later than 4:00, The only reason that I will sleep in is if I am legitimately sick or it is Sunday. I know that by following through with this goal I will accomplish more this year, have more time to focus on others (my family first and foremost) and feel better about myself as a result.

This journal will also serve as an accountability measure for the reaching of these goals. I will try to periodically check in to report on how I am doing in each of these areas.

Pic of the week:

Week Summary

Mon - AM: 60 min Iller creek. 30 min strength and stretch. 

PM - 60 min upper body strength and tempo 

Tues - AM: 105 min Iller creek 5 min stretch

Rough morning...I may be pushing a little too much considering I raced on Saturday. Stomach issues and creaky legs. 

Wed - AM: needed but unwanted rest

PM: 30 min lower body strength, 30 min bouldering 

3 x 12 squats @ 135 (first time doing weighted squats for a very long time)

3 x 12 hip abduction

3 x 12 hip adduction

3 x 12 dorsiflexion 

Thurs- AM: 90 min ill creek trailhead to trailhead

This run made me question why the heck any runner would ever do weighted squats. After my race on Saturday I realized a few things:

1- I need to run on runnable terrain more often. I love to climb and descend but I don't often run on "flat" surface. 

2. I am still prone to injury hence more lower body strengthening is required. 

3. I am very much human. 

PM: 30 min bouldering, 30 min upper body strength

3 x 12 cable chest press @ 205 

3 x 12 one arm pull ups on assisted machine (40 lb assist)

3 x 8 negatives (pull ups with emphasis on eccentric phase)

3 x 12 military press @ 100

Fri- AM: more needed rest. I am anxious to be fresh again so I can really train hard. 

Sat- AM: 100 min. Iller creek

Sun- AM: 90 min. hike in iller creek

Good week, ready to hit it hard next week! It took a little while to feel fully recovered from last weeks marathon but I am there.

Last few weeks review...

The last few weeks have seemed like a whirlwind. Obviously juggling my various daily activities was probably more like procrastinating my important yet not urgent tasks. A lot of my school work piled up and I had to set aside my "two a days" and my bouldering breaks at Eastern's climbing wall and hunker down. Luckily I was still consistent in my morning training and it worked rather nicely into a taper for my race this weekend.

I ran the Sunflower Marathon in the Methow Valley on saturday and it was a beautiful course with awesome trail and very minimal gravel road stretch. As usual I got a little caught up in the mix as the gun went off but I felt like I was holding back more than usual. I had let several of the other marathoners go ahead thinking I would see them again on the back half of the course. At around the 10 mile mark I felt the affects of not having trained on long very runnable terrain (as was the terrain up to this point). My IT band (that I thought was healed and strengthened sufficiently) was screaming at me and I had to turn it down a notch. The temps soared (90º F +) and I found myself reaching for my empty water bottle more than once. At one point I actually threw myself into a creek and started slurping the bacteria infested waters like a mangy dog. That lasted until my hamstring started cramping so I got back into my slowed rhythm. Passing through the last aid I downed a ton of sports drink and fueled up with some Gu and worked my way up the final climb. I succumbed to yet another temptation as I passed a cattle watering troff and submerged my upper half while fighting the urge to take a drink. That helped me to cool down and get to the end of the final climb with just enough energy to bomb the last hill, pass a bunch of people (some marathoners and a few relay runners) and finish strong and in the top ten of a huge field. 

Looking back now I can't complain much because I did just run a marathon and finish relatively competitively. Today I feel great and got a really nice training run in this morning which tells me that I probably left way too much on the table... but that's ok. I am not willing to tear an IT band to win a race. Furthermore, running is about embracing my natural surroundings, and celebrating health. It's not about winning races or not getting 'chicked' (which did happen this weekend). This is is something I hope to be able to do for a very long time to come (and I don't mean getting 'chicked').  Now that the rush is through I can go back to my thick of thin things routine and maybe even back to my two a days  and bouldering sessions.  Next up: West Coast Trail in July!