Uncategorized – Page 2 – Serenity Through Sweat

What doesn’t kill you

Thanks for joining me for another edition of the SerenityThroughSweat blog. I found this really interesting article through a link on Sunday’s with Sisson and wanted to share it with you.

The article discusses recent research into the longevity of ants. While this may seem inconsequential, or unrelated to humans, the findings are somewhat surprising and unexpected.

The first part of the article focuses on the relative lifespan of queen ants compared to worker ants. While there is significant variety amongst different ant species, queen ants tend to live significantly longer despite their increased metabolic functioning.

The queen consumes exponentially more calories due to the increased metabolic demands of laying thousands of eggs. The increased calorie consumption and metabolic functioning means significantly more insulin production. Increased insulin is linked to aging as well as a host of other diseases in humans and other animals.

These ants have evolved into social creatures where only the queen is reproductive. This has lead to some other evolutionary adaptations. When a queen is removed from the colony worker ants will change into “gamergates” or pseudo queens. They start eating more, producing more insulin, and becoming reproductive.

The researchers expected the increased insulin levels to lead to decreased lifespan. However, the insulin signaling in the gamergates deviated from the standard expression and led to increased lifespan.

“Further work showed that the ovaries of the gamergates strongly expressed a protein, Imp-L2, that ignored the MAP kinase pathway but interfered with the second pathway in the fat body. “This protein appears to have the function of protecting one pathway that allows metabolism, but inhibiting the pathway that leads to aging,” Desplan said.”

The second part of the articles describes a parasitic tapeworm that infects acorn ants as an intermediate host. The cestode lays eggs that are eaten by acorn ants. The tapeworm must live inside these acorn ants, that make their nest in a single acorn, until the ants are hopefully eaten by a woodpecker.

If a woodpecker eats an acorn that has infected acorn ants in it, the tapeworm then moves from it’s intermediate host, to it’s final host.

The infected ants are very easy to tell apart from the uninfected ants because their color changes from brown to yellow.

You would expect that the parasite infected ants would have a shorter lifespan, since the parasite is sustaining itself off of the host. However the opposite was observed.

Infected ants lived five times as long as uninfected ants, in part due to a cocktail of different proteins pumped into the ants by the parasite.

Researchers are working to distinguish, analyze and retest these various proteins and antioxidants to see if the results are reproducible outside of parasitic infection.

From an evolutionary and adaptive standpoint this makes a ton of sense. The parasite’s ultimate goal is to get to the woodpecker. The longer the ants live, the greater the chances that they will be eaten by a woodpecker. Increasing the host lifespan is in the best interests of the parasite.

Whether it is increased metabolic functioning to step into the queen role, or parasitic infection, for the ants in these studies, what doesn’t kill them makes them live longer. (Not coincidentally, the title of one of the studies that the article was based on)

On some sort of intuitive level didn’t we already know this. The individual protein pathways and antioxidants are compelling. I hope the research leads to new understanding and potentially even clinical, pharmaceutical, and lifestyle interventions. But there is so much more to a healthy lifespan than a protein cocktail secreted from a tapeworm.

I like to bounce around on this platform, ping-ponging back and forth between topics that pique my interest. But every post, regardless of topic, has some sweat in it. Challenges that push the body both physically and mentally.

There is a mental clarity and a physical calm that follows these efforts. (SerenityThroughSweat) but there is also the undeniable benefit, that what doesn’t kill us, helps us live longer.

Thanks for joining me stay safe and stay sweaty my friends.

Curiosity

Thanks for joining me for another edition of the SerenityThroughSweat blog. My extended winter holiday has come to a close. That has meant a lot of quality time with my boys and my wife. As well as a much needed break from work. With that comes less time spent on this platform, and on my other projects, which mostly take place during my downtime on the road.

As I start to transition out of vacation mode and back towards a more normal routine the inevitable new years conundrum comes up.

I’m not a big believer in arbitrary calendar flips dictating significant life changes, but it is a tidy, human way, to compartmentalize the passage of time and overcome stagnation and inertia to make a change.

If there is something you want to do, or explore, or learn, don’t wait for January 1, just do it. That said, my mother gifted me a subscription to Masterclass for Christmas and I am trying to make that a more regular part of my routine.

Time that would otherwise be spent scrolling news articles without direction and somewhat mindlessly, can now be dedicated to a more tangible and appreciable watching or listening, and learning experience.

The lessons are broken down into very digestible 8-15 min sections so it isn’t a huge commitment. It is one that I feel I can make a routine of, and feel better about my time and attention allocation.

I started off with Malcolm Gladwell’s Masterclass on writing. It seemed the most directly related to my current projects and it was highly recommend by my brother who is an English teacher and something of a writer himself.

In section five while discussing research, Gladwell shares the story of visiting a town in eastern Pennsylvania, where the the residents seem to live unexpectedly long lives, despite a number of what would otherwise be considered unhealthy lifestyle choices.

He had read an article about the town, and decided to visit. He walked through the towns shops, and took notes. He met and dined with the mayor and recorded their conversation. He shelved the information for the better part of fifteen years until it found a place in the opening of his book Outliers.

Malcolm followed his curiosity and then sat on the resulting product for fifteen years. That is a long time, and a not insignificant investment, waiting for something to bear fruit. And yet, it did.

After sharing the anecdote, Malcolm goes on to tell the students of this class.

“You have to feel free to go down roads that don’t lead anywhere immediately. I was going for a wander and collecting something and sticking it on a back shelf in the hopes that I would someday use it. If you do enough of those little wanderings then you have a shelf that is packed with really really cool things.”

“But doing something only because you can perceive in the moment that it might be useful is a really good way of not gathering anything at all because you can’t know in the moment. There is too much pressure.”

Obviously this strategy has worked out well for Gladwell, who has been prolific over his long career. Following curiosity in search of things that are truly interesting. Trusting that what you uncover will be worth the time and energy to uncover it, even if only for its own discovery sake.

There is a certain bravery and faith required for this approach. An inherent trust that your instincts, if followed, will reward you appropriately. Even if it isn’t in the way you hope, or think it might.

I followed my own interests recently diverting from my language and communication research to read the book Lifespan. It has nothing to do with my current projects but I thought it was interesting.

Within the book was a singular mention of a mathematician Claude Shannon, referenced in a passage on cellular aging. This again seemed interesting, and let me to purchase two more books, Shannon’s doctoral thesis, as well as his biography.

I didn’t imagine when reading a book on longevity, that I would be introduced to a mathematician, that would lead to another 500 or so pages of reading and a number of other interesting findings.

These weren’t just really cool things to put on a shelf, they ended up being immediately useful in my current projects. Following my curiosity on a seeming wandering bore fruit.

Furthermore, I was reading because I was curious, rather than reading like a stoic researcher. The wandering was not just productive, it was enjoyable.

I’ve found this same approach extremely productive in my grappling as well. It isn’t when drilling a position over and over that you come up with a breakthrough. It is when you are playing. Unencumbered by the moment. Moving through positions with a curiosity and lack of intentional direction. Wandering, physically, and even mentally, that the eureka moments happen.

Curiosity can lead you down unexpected roads. Ones that might not seem to be in the direction you intended, or initially set out on. Following these roads with an open, wandering mindset can lead to incredible places. Not the least of which is serenity.

4 miles with my stroller buddy Speedy, and a 5 mile tempo run

Thanks for joining me, stay safe and stay sweaty my friends.

Belonging

Thanks for joining me for another edition of the SerenityThroughSweat blog. Last week I stumbled into a little hipster coffee shop on a long layover in Oklahoma City. They had a bourbon maple pecan latte that caught my attention.

I typically load up my coffee at home with a lot. Creatine, resveratrol, NMN, collagen, cinnamon, and turmeric all make a regular appearance. Even still, there was a lot going on in that latte. To include chopped pecans for an oddly satisfying chewy sensation I was surprised to enjoy in my mid morning cup.

Between the heavy history of linguistics research and the multitude of flavors in the latte I was surprised when my attention was drawn to the window outside.

It was a windy day in Oklahoma. I had spent the morning running along the brick town canal and then the Oklahoma River. It was mostly quiet and just a few other walkers or cyclists were out. There was however, a small army of landscapers weilding leaf blowers.

It seemed like an exercise in futility, but there they were, it seemed a new team around every corner, battling the wind with their air cannons trying to corral the rogue leaves.

This was especially apparent outside the coffee shop window, where the small army and their mini jet engines could be heard through my ear plugs and over the hipster coffee shop music as I tried to work.

I finally looked up and saw this silly tree across the street. A lone act of defiance in an otherwise concrete jungle landscape. From my seat at the window it was hard to tell where the roots even had access to any dirt.

This was the source of all those rogue leaves. Which drew the army of jet blasting landscapers. Which in turn was providing a myriad of distractions from my project at hand. This tree obviously didn’t belong here.

Or did it.

I am very grateful for these long layovers. Away from the inevitable busyness of a flying day or life as a father and husband, I am able to have such trivial contemplations.

The tree certainly didn’t fit with the rest of the scene, and my initial reaction was that it didn’t belong. The landscaping team certainly shared my belief, fighting their uphill and upwind battle illy equiped against the leaves.

What if I got it wrong? What is the tree did belong there. What if it belonged there more than the sidewalk, or the condo, or the hipster coffee shop? Who gets to decide what belongs and what does not.

I smiled to myself as I chewed on my latte, suddenly much more appreciative of the distraction from my project. My initial reaction was unnecessarily hostile and misguided. As quickly as it came though, a competing idea bubbled up.

I thought about my boys, growing up in a world that seems to be increasingly divided and polarized. A world with spaces were belonging can be artificially defined.

I’m not sure they are old enough, and even when they are they might not fully appreciate this story. It is after all one trivial contemplation among many that I hope to bequeath them.

Maybe you had to be there. Trying to block out the hipster music and the leaf blowers, oddly chewing on pecans in a latte, reading esoteric linguistic research to really appreciate that renegade growing tall out of the concrete and peppering passers-by with it’s foliage.

But, I think it’s lesson is a valuable one. Our first reaction to who or what belongs, is not always the right one. There is beauty to be found especially in outliers, that might not seem to belong.

Thanks for joining me, stay safe and stay sweaty my friends.

Disruption

Thanks for joining me for another edition of the SerenityThroughSweat blog. This week I want to talk about my big toe.

My big toe hurts. It has been inflamed, painful, and a little movement restricted for more than a few days now.

It is an overuse injury rather than an acute injury. There was no singular event I can point to that caused it. Rather, the constant use and overuse from triathlon training and jui jitsu along with my lack of mobility work caused the issue.

It is that lack of mobility work that i think really played the biggest part. And the culprit there, was disruption of my normal routine.

Disruption to our normal patterns and routines, is a threat that we are constantly on the look out for on the flight deck. We have patterns, flows, and habits that, when disrupted, often lead to mistakes.

We mitigate that threat by trying to minimize disruptions that are in our control. By trying to anticipate disruptions that aren’t in our control and planning our patterns and flows around them. Or recognizing when we have been disrupted and restarting our patterns or flows to make sure nothing was missed.

This process is part of the Threat and Error Management system or TEM. By understanding where there is a potential for a threat that could lead to an error, we are able to develop mitigation strategies.

My normal evening routine involves a minimum of 10 minutes but often times closer to 30 minutes or more of stretching, rolling, and mobility work.

Speedy, my two year old, recently switch from his crib to a twin bed. A bed which he is very easily able to climb out of. The multiple back to be shuffles has created a disruption in my evening mobility work.

I know it’s coming, the threat has been recognized and analyzed. But the damage is often done. The mobility work suffers.

It wasn’t until my toe started hurting that I realized what the likely culprit was. Speedy switched over to his new bed more than a month ago. It took more than three weeks before my big toe felt the ramifications.

Movement is medicine, and an ounce of prevention is worth a pound of cure, as the saying goes. The small reduction in dose, compounded over multiple weeks, led to the overuse injury.

Now you might be thinking as you read this that a small disruption, leading to a small discomfort, in a small body part is all rather insignificant. And you wouldn’t be wrong. It is a very first world problem.

But, consider the importance of the big toe. The windlass mechanism, the flexing of the big toe is what controls the arch of the foot. This is our ability to absorb and create force as our arch contracts and extends. All driven by the big toe.

Walking, running, jumping, squatting, pushing, almost any movement where you are on your feet, starts with the big toe. If it is degraded so is your movement and your ability to produce force.

Tiny disruptions, seconds here, minutes there, can have tremendous downstream consequences. Understanding and mitigating those disruptions and their effects, can help us all on the path towards serenity.

Thanks for joining me, stay safe and stay sweaty my friends.

Summer

What is a summer day made of? The dog days of summer are here. My wife is back in the classroom as a teacher for the first time since the pandemic emerged. El Duderino, my little linguistic four year old has started VPK at the school at the end of our neighborhood. I spend my mornings at home corralling him and Speedy, getting them to their respective school and daycare on time so my wife can have a sembelance of normalcy in the morning at least part of the time. When im working all of those duties fall to her.

Speedy generally gets dropped off first at a small in home daycare. “GiGi” has been as much a part of the boys life as I have. During particularly busy periods, maybe more so than me. Then it’s El Duderino’s turn. The elementary school sits at the end of our neighborhood. Maybe a half a mile following the sidewalks as they twist around gator filled retention ponds, and wind their way through suburbia. El Duderino rolls ahead of me on an aqua marine three wheel scooter with light up wheels. He is becoming skilled enough that I can’t keep up with him at just a walk anymore. Wearing sandals is no longer an option. I need closed toed shoes and a gait somewhere between a prance and a jog to keep up. Awkward enough to get second looks from the seniors and moms power walking at 8 am. But, I’m sure endearing none the less. Seeing an obviously uncaffeinated and disheveled father chasing his son down the street. Dinosaur backpack and spider man lunchbox in hand, so he can focus on the scooter.

About half way to the school he pauses to tell me this trip is annoying. I’m not sure our personal ideas of annoying line up, but I think I can empathize. The dog days of summer in Orlando mean that even this 8am short scoot to school is already sweltering in the upper 80’s. The air is sticky, and clings to you in an oppressive way. Like you owe it a favor and it is here to collect. It wont take no for an answer.

When I first started college in Melbourne Fl, around the same time of year, in the dog days of summer of 2005, I remember those same feelings. The excitement and anticipation of new adventures and opportunities. The social anxiety of a new places and new people. The growing laundry hamper as I would change my clothes after every single class. The walk from my dorm to any class and back, regardless of the time of day would leave me soaked, sweat stained, and contemplating my educational choices. I think I called my mom at some point and told her that I wasn’t sure I was up to this. I’m no stranger to sweating, but normally it is in athletic wear and a setting more of my choosing.

This morning was quite different. The dog days of summer in Burlington VT remind me of what a summer day is made of. In Fl we have it everyday, it isn’t special, because it is the norm, rather than the exception. I have grown to really like this layover, seeing it in both the depths of winter as well as the picturesque day I have enjoyed today.

The sky over Lake Champlain is that faded gray blue of optimism. Not the story book blue that looks so bold and perfect to be cartoonish. The faded and more realistic duller version. The one that inspires adventure because it is lacking in that crisp perfection. There is still room to grow. The breeze blows gently. Just enough to flitter the leaves along the running path and keep the mid sixties air from feeling stagnant. The lake and the mountains silently battling for your attention in the naturally beautiful background.

After my admittedly optimistic and subsequently failed attempt to get out and run a half marathon this morning despite not running in close to a month, I strolled down the street to my favorite local breakfast place here. I have written about it before and will do so again. Handy’s lunch is the Cheers of local dining establishments. I think I have eaten there three times, every time ordering the Chuck Norris breakfast sandwich and a cup of coffee. The owner came over this time shook my hand, and thanked me for visiting again and for our last conversation when I visited a few months ago. Sometimes you want to go where everybody knows your name. It doesn’t hurt that it is one of the best breakfast sandwiches I’ve ever had and I’ve accrued a serious calorie deficit either.

While sitting at the counter watching him interact with the other local, mostly regular customers. One of the men says he grew up in Buffalo. It turns out he is only a few years older than me. He probably played high school football with my step brother. We talked about growing up there and how the city has changed. We talked about high school glory days over carb laden breakfast delicacies.

What is a summer day made of? Optimism, adventure, nature, camaraderie and celebration, in my case obviously some heavy sweating. All of them important and impactful. All of them fleeting.

Thanks for joining me, stay safe and stay sweaty my friends.

Neoteny

Thanks for joining me for another edition of the SerenityThroughSweat blog. I made my way up to Atlanta to start training on a new aircraft yesterday. That will probably be a topic for next week. Over the past few weeks I’ve been trying to study for that new aircraft on top of my already extensive list of hobbies, projects, and those pesky adult responsibilities like working and being a husband and father. All work and no play makes jack a dull boy, as they say. Which is why I’m thinking about neoteny.

I was introduced to the concept by author Edward Slingeland, in his latest work Drunk how we sipped danced and stumbled our way to civilization.

The book provides a very well thought out and compelling argument supporting the careful use of alcohol in adults. Things like creativity, lateral thinking, team building and trust are some of the positive outcomes that are enhanced with responsible alcohol consumption. These are not just anecdotes, but we’ll documented peer reviewed scientific findings.

The book covers the dangers and pitfalls of alcohol as well, and makes the case for moderate use with appropriate set and setting.

One of the things I found fascinating, was how alcohol effects the adult mind mechanistically. Especially the analogies that Slingeland provided. Alcohol effectively down-regulates the prefrontal cortex (PFC). An area of the brain Slingeland refers to as the playground monitor.

The PFC is responsible for all of the pesky adult things like keeping you focused, task managing, self regulation, and daily routines. It is also the part of your brain that develops later in life (late adolescence).

This is the reason I can focus on putting on my shoes to take my kids to the playground, while El Duderino and Speedy want to play pirate, even though ten seconds ago the were asking me to take them. Their PFCs are not fully developed. Their task management, social cognition, and focus (or lack of all three) is the normal state of operation for their brain. The playground monitor doesn’t yet exist.

There are advantages however, to having no playground monitor. Children score significantly better than adults on lateral thinking tasks like a (remote associate test). You are given three seemingly unrelated words and asked to come up with a fourth that is related to the first three. Here is an example Fox, Man, Peep. (answer at the end of the post).

Adults are able to close that gap in lateral thinking ability with their progeny by temporarily taking their PFCs offline. This has been done in scientific studies with cranial magnets, and with carefully administered doses of alcohol.

In other words, making your brain revert closer to it’s childhood state increase lateral thinking ability, reduces inhibitions, and provides an escape from the all that adult regulating going on in the PFC. Sounds like exactly what I was aiming to do at my college dive bar karaoke night.

This reversion to a more childlike state of mind can be very advantageous, especially when coupled with other similarly reverted individuals with similar goals. Slingeland references the types of synergy that is produced at industry conferences when creative individuals gather together with adequate social lubricant.

SerenityThroughSweat, with some friends tagging along

What I also found interesting, was that this reversion to a more child like state of mind, is not the only aspect of humans where retaining child like features has been evolutionarily selected for. Neoteny, (biologically speaking) is the retention of juvenile traits into adulthood.

I’m not sure knocking my play ground monitor of a pre frontal cortex out with a few craft beers is exactly what biologists had in mind with Neoteny, but Slingeland sure makes a good case for it.

Ironically (or maybe less ironic and more appropriate) the last line of my marriage vows read “I can’t promise to grow up, but I promise to grow old with you” retention of juvenile traits into adulthood runs deep in my gene pool.

Thanks for joining me, stay safe and stay sweaty my friends.

Just walking in Memphis, on my last trip before changing airplanes

The answer to the remote associate test was “hole” (foxhole, manhole, peephole)

Reset

Thanks for joining me for another edition of the SerenityThroughSweat blog. After a short hiatus for a family vacation I’m back and better than ever, and that is exactly what I want to talk about.

My wife and I drove out two boys nine plus hours from Florida into the North Georgia mountains for a family getaway. A change of pace and a change of scenery. There is something about cresting that first ridge about an hour north of Atlanta, seeing the southern tip of the Appalachians standing solemnly yet inviting in the distance, that raises my hopes as much as it raises in elevation.

I didn’t realize how much I missed terrain, until I moved to a place that has so little of it. Florida has its own natural beauty for sure, but there is a majesty in mountains that is sorely lacking in the sunshine state.

We settled into a daily routine of sorts with the boys. We would traverse the steep and winding switchbacks of the mountain roads each morning, trying to appreciate that aforementioned majesty while also fighting back motion sickness (especially for El Duderino and my wife) each day brought a new hike, waterfall, or state park and a small mountain town to explore.

Ana Ruby Falls, Helton Creek Falls, Rocco’s Swinging Bridge

The boys loved it. There is something magical about the mountains, the outdoors, new places, and the synergy of all three for little boys. My two Florida babies where totally unencumbered by the low temperatures and their embarrassingly bulky winter clothes. The Buffalo native in me would be unable to resist poking fun at the collective family’s attire if my thinned out Florida blood could stop shivering long enough to do it.

I loved it too. I cherished it. It was a special time and place to share with family, but it was also a reset for me. Reflecting back on the month of December and the posts I wrote, there is a sense of melancholy. There is pride, and accomplishment, and desire, but it is somewhat tainted by that nagging feeling that all of these things did not awaken in me a sense of joy or fulfillment that I had hoped they would.

That is not to say that the time or activities from December were without value, or that melancholy is negative in it’s entirety. But, it made me appreciate the reset in the mountains that much more.

This study from Japan, shows significant decreases in oxidative stress, pro-inflammatory markers, and serum cortisol levels (a stress hormone) from a cohort who engaged in “forest bathing”

This study from a University of Utah professor shows an increase in problem solving, creativity, and other prefrontal cortex mediated executive processes, after spending a prolonged time in nature, both hiking as well as disengaging from multi media technology.

There was no shortage of cell phone usage, Disney shows, or championship football (how bout them Bills) while we were in the mountains, but the rejuvenation I know I felt, and I believe my family shared in, was tangible.

I have talked in previous posts about the almost temple like sanctity of a wrestling or jui jitsu mat, or a frisbee field. There can be a special feeling crossing the threshold, like the baseball players from Field of Dreams, nothing exists there but the purity of the game. Everything else melts away. Serenity, even if only for the briefest of moments.

The mountains gifted me that same sensation. Sometimes in small doses, and sometimes in heaping truckloads. It was a much needed and very welcome reset. One I am delighted to have shared with my family, and in some small part with you, the reader, as well.

The kettlebells made the trip to the mountains too

Thanks for joining me, stay safe and stay sweaty my friends.

Pleasure

Thanks for joining me for another edition of the SerenityThroughSweat blog. This week I was listening to the Huberman lab podcast episode 32 on pain and pleasure, and it brought me back to something my highschool rowing coach used to tell me.

Dr. Huberman is a Neurobiologist and professor at the Stanford school of medicine and his podcast covers a number of topics with a scientific and specifically a neurobiology approach to various topics.

Dr Huberman, does an excellent job covering very complex scientific topics, breaking down on a mechanistic basis what goes in the body and brain while remaining surprisingly approachable to the novice, unscientific enthusiast.

El Duderino was very excited to go full cannibal on Halloween. A lollipop eating a lollipop

The episode on pain and pleasure was a two hour deep dive into the various ways we experience and modulate pain and pleasure and how the two are interconnected. Specifically of interest, to me anyhow, was the research around dopamine reward prediction error by Dr Schulz

The study explored the way that dopamine levels are modulated when behavior is rewarded on a variable schedule. The best example of this is slot machines in a casino. Not knowing when you are going to win and then getting a bigger reward than expected makes the behavior more rewarding (from a chemical perspective not necessarily a financial one)

Dopamine is not really a feel good hormone, it is actually a behavior reinforcement and learning hormone. The dopamine levels in patients did not change significantly and actually dropped after a reward was received. The dopamine is instead released based on anticipation of the reward so that the behavior used to obtain the reward is what is learned.

Pumpkins and protons, not spooky but groovy

This is one reason why athletes feel so connected to their training and preparation prior to a win. The dopamine is released in anticipation of the win to reinforce the training behaviors.

This same concept can be applied to our own behavior outside a clinical setting. We can regulate our self rewarding in order to continue to motivate behavior. The thought being, if you reward yourself every time you engage in a behavior you want to keep doing, your dopamine response will gradually decrease. Whereas if you reward yourself on a variable, intermittent, or otherwise randomized schedule for that same behavior, your dopamine levels (which help drive motivation for that behavior) will remain higher.

The practical application example that was given was rewarding yourself or your teammates after a win or a hard training session. There is certainly something to be said for celebrating your accomplishments, but celebrating every time can lead to reduced dopamine which in turn would lead to less desire to perform those actions that lead to the win in the first place.

In high school I joined the crew team my freshman year and was lucky enough to be part of a few very successful boats. Competing in both a lightweight eight man boat and a lightweight four man boat, my friends and I won numerous local regattas, placed at the NY state championships and even won a Canadian national championship.

Keeping myself honest with the speed work mixed in.

After every win, regardless of whether it was our local club race or a national championship ship our coach would say “enjoy it today, because tomorrow it doesn’t mean shit”.

While that’s not my particular coaching style, and that type of coaching and motivation isn’t for everyone, it seems that it is at least backed by the science of motivation and dopamine reward pathways.

Halloween half marathon by coincidence (not planning on making that one a thing)

By not celebrating our wins and overstimulating a dopamine response, our desire to obtain a reward and thus the behavior that was required to obtain that reward was reinforced.

As with most topics we cover here, and many more we don’t, a delicate balance must be struck to obtain optimum levels of pleasure, dopamine modulation, and serenity for that matter too. In a first world of instant gratification, a self regulated variable reward protocol can help us reinforce good behaviors on the path to serenity.

Adding up miles and time in the saddle as IM FL 70.3 approaches

Thanks for joining me, stay safe and stay sweaty my friends.

Position

Thanks for joining me for another edition of the SerenityThroughSweat blog. This week I want to talk about how our position on any given issue doesn’t represent who we are.

One of the hardest concepts to get students to connect when I was flight instructing was the relationship of yoke position to aircraft position especially during instrument flight.

Preliminary assessment of aircraft position is normal

First let’s do some aerodynamics 101 to establish the concept and then we can separate it from aviation.

An aircraft rolls by changing the amount of lift produced on each wing. In the picture below, the yoke is turned to the right and the mechanically (or in some cases hydraulically or electronically) connected ailerons move in opposite directions.

The aileron on the right wing moves up which results in less lift being produced on that wing, the aileron on the left is moved down which results in more lift being produced on the left wing. More lift on the left and less lift on the right causes a twisting motion along the longitudinal axis that we call roll.

When you are ready to stop your roll and fly straight and level you would reverse the process. Yoke left, more lift on the right wing to bring it back up to level, less lift on the left wing to bring it down to level.

So far so good right, pretty similar to driving a car. Stability of the longitudinal axis makes things a little bit more complicated as we will see in the picture below

When we move the yoke and roll our aircraft, it will respond based on its inherent level of stability. Like a ball rolled inside a bowl (top picture above) an aircraft with positive static stability will want to return to straight and level flight after it is rolled. When an aircraft has negative static stability, it will continue to roll after an initial displacement, like a ball pushed from the top of a hill (middle picture above).

So when we turn the yoke and start our roll, sometimes the aircraft will continue to roll. This requires the opposite input ie turn the yoke the opposite direction to displace ailerons and input roll a moment against the initial turn.

This results in a yoke (and hand position) that is opposite to the aircraft position (as we see in the picture below). The position of the yoke does not accurately represent the position of the aircraft.

This can obviously be a dangerous situation, especially for new aviators. It is easy to lose situational awareness of how your aircraft is positioned in space, and to then go on to make incorrect decisions or inputs that exacerbate the situation.

I think the same can be said right now about many of our polarizing issues. Regardless of where you stand or even what the issue is, your position on a single issue likely doesn’t accurately represent your overall state. Sometimes I wish it did, it would certainly make things easier.

Kettlebells in the FL sunshine and a 5k in WI

It takes a lot of practice as well as mental energy to ascertain the aircraft’s position in space, and then determine how to maneuver it correctly. Likewise it takes a lot of practice and mental energy to really understand where our neighbors, friends, family, whoever, stands on a given issue. It takes even more to understand how and why they came to that conclusion.

I know I am guilty of finding one particular thing and using that as my indicator of a person’s overall state. It is a bad habit and a lazy shortcut. Just like a pilot mistaking the yoke position for the aircraft position it can be disastrous.

Post run book work at the river city brewery

People, like planes, go through various ups and downs, smooth air and turbulence, and different degrees of stability throughout their lives. Trying to define them based on an individual metric taken at a single point in time is not only ineffective and inaccurate, but can often lead to some undesirable outcomes.

I hope to show my boys by example, the cool, level-headed, assessment of both situations and people that aviators are so often dramatized to have.

A beautiful fall day for some training miles in Wichita

Thanks for joining me, stay safe and stay sweaty my friends.

Tough roads

Thanks for joining me for another edition of the SerenityThroughSweat blog. My wife said something to me this week that I had never heard before and it fell right in line with our ongoing discussion of words.

I don’t even remember the context of the conversation, but my wife said “that is going to be a tough road to hoe”. Having never heard that expression before I started thinking about it figuratively, literally, and maybe even a little etymologically, and decided I couldn’t make any sense of it.

I understood the meaning that my wife was trying to communicate, so an effective transfer of ideas did in fact happen, but the line didn’t make any sense to me. Why would you use a hoe on a road, that’s not what the tool was designed for. (As a humorous aside, I told her a tough road to ho, would make sense, but that’s not the point and I digress)

After some very quick phone research (what a time to be alive and be able to settle marital discussions with a device in our pockets) I discovered the etymology of the phrase is “a tough row to hoe”. The phrase has been misheard and then repeated incorrectly enough times to stick, as was the case with my wife.

What is particularly interesting to me in this case is the exchange of meaning. I knew what my wife meant. She knew what she was trying to convey. The exchange took place in spite of the words being used to transmit the message being somewhat nonsensical.

This phenomena happens all the time with parents and kids. I had always attributed that to kids being language learners, and some level of translation as a parental ability.

De la Soul providing the offeratory hymn for this kettlebell session at my backyard temple of SerenityThroughSweat

El Duderino for example is very fond of saying “green beans go”. He says this as a parroting response to hearing my wife say “green means go” when she is stuck behind a driver playing on their phone as a light turns from red to green.

The changing of one character of the twelve, completely changes the implicit meaning of the sentence. But, when used in context, (El Duderino in his car seat behind a stopped car at a freshly changed green light) I can still understand what my three year old is trying to convey. (When he says it at dinner after I’ve smoked green beans for three hours it is equally adorable despite it’s semantic inaccuracy)

It failed to occur to me that we are all continuous language learners, and that a similar level of translation is necessary for effective communication amongst adults, albeit at a much lower frequency.

In the grand scheme of things correcting” a tough road to hoe” versus “a tough row to hoe” is really rather pedantic. In many relationships it could have led to a argument or fight, and I understood what my wife was trying to tell me. So why bother with correcting it or even trying to understand the phrase, especially when an effective communication had taken place?

In discussing the language philosophy of how performative utterances can be “unhappy” J.L. Austin says “in ordinary life a certain laxness in procedure is permitted- otherwise no university business would ever get done!”

I think the tight rope to walk here, is the level of laxness that allows business to get done, along with level of adherence to proper protocol that ensures communication is not unnecessarily degraded. That is a treacherous tightrope indeed.

Words are important, communication is important, and true understanding is even more important, (and of course the most difficult of the three to truly accomplish). It may be a tough road, but it seems to be one worth walking (or hoeing if your level of laxness will permit)

Thanks for joining me, stay safe and stay sweaty my friends.