Tracking training

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I’ve got to say that I love my new watch, the Garmin Venu 4. I’ve been very interested in tracking my training, but have only been tracking my number of training days until getting the watch. Now I get to see what my speed and heart rate are during my workouts, among other things.

I try to do most of my workouts in Zone 2, but my watch says I’m actually in Zone 3. My next bit of research is determining if I’m going harder than I should or if I am just in good condition for my age. More data needed before I decide.

Today was my second time with my watch on an interval run. I do a warm up walk then 8 intervals, high intensity for 1:15 and low intensity for 1:10 eight times, then a cool down walk. The high intensity is really just for a minute and about 3 seconds because it takes 12 seconds to get the treadmill from 3.4 at low intensity to a range between 8.6 to 9.4 for my progressively faster high intensity intervals.

What’s really awesome is getting the data about my workouts from my watch. Here is just some of the data:

This is just my second data point for intervals so I’m creating a baseline from which I can hopefully see progress. Until now my only data has been how tired I feel. Now I can dig a lot deeper and actually see gains. I can also make sure that I’m training at the right pace. High intensity intervals aren’t exactly fun. Collecting data on them and getting results to compare over time will make them just a little bit more enjoyable.

A chance to be with family

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I love getting together with family over the holidays. It’s a chance to focus on being together, eating, and being merry. 2025 hasn’t been easy, and it’s nice to spend the end of the year with the people I love and care about.

I hope everyone is doing the same, finding people they care about to spend time with. If not, make the hard ask. There are people who care, reach out.

Merry Christmas, and Happy Holidays.

Form sustenance to enjoyment

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One thing I’m really looking forward to in retirement is food prep. Right now meals are a chore. I need to eat, food doesn’t make itself and it’s too expensive to eat out all the time. So I make food. It always feels rushed, and if I’m honest, lacking imagination.

That said, when I have time, I actually like cooking. I enjoy the creativity. I appreciate that I can put on a podcast, book, or music and listen while I ‘work’. I don’t even mind the cleanup when I’ve made something that tastes great.

I hope that I’m not just building it up in my mind, but I’m really looking forward to having the time to cook. Time to put some energy into making something delicious, in a way that I just don’t bother to do now. I’m looking forward to the transition from cooking for sustenance to cooking for the enjoyment of both the activity and the end results.

In and out

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I joined a gym, and I took advantage of a deal to get 5 sessions with a trainer, for a great price. My trainer had me download MyFitnessPal, an App to track my calories and macros. I’ve been using this app for 10 days now and it has taught me a lot.

What I’ve learned first and foremost is that I have been totally clueless about my food intake. It’s such an important part of living healthy and yet I have had no idea what and how much protein I eat daily. I’m oblivious to how many calories I eat, and have zero sense for volume or weight of the food I eat… which makes knowing the benefits or consequences of my food intake impossible.

I’ve ranged from 1,104 calories with 65g of protein to 4,554 calories with 186g of protein daily: Basically from subsistence to gluttony eating almost 200grams of fat on my ‘big’ day.

I’ve done this with zero connection to how much exercise I’ve had in a given day. My lowest day also included an hour and 16 minute workout going up and down the Coquitlam Crunch with a couple extra loops of the 457 stairs section.

I need to understand what I’m putting into my body, and also how much energy I’m outputting. I want to know what I do to fuel my body and ensure I’m doing so in a healthier way than I have been. Tracking is a start, knowledge is power, but it’s only a start. Tracking has taught me that I’ve got a lot more to learn.

Post Truth Era

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Never mind the ridiculous videos of Mr. Rogers chatting with Tupac Shakur or Bigfoot vlogging, these AI videos seem real enough while fully intending us to know they are AI. What we are seeing now is an indistinguishable bending of real and fake with videos that are completely altering our ability to know what is real and what isn’t.

Voice mimicking was already almost perfect. I saw a video post today from a man whose dad called him to ask what their shared bank account password was. One problem: His dad died last year, he just hadn’t taken his name off of the account yet. He said it sounded so real that had his father been alive, he probably would have shared the password, thinking his dad forgot.

Now AI videos are just as good as AI audio and the combination of the two truly are steering us into a post truth era. People are sharing AI videos completely unaware that they are fake. Even news stations are getting it wrong.

Soon web sites will become bastions of truth. Want to know what someone actually said? Go to ‘their name’ .com or .org and see the actual video shared there. Anything else will be questionable. And wherever else the video is shared must be watched with skepticism. Subtle or overt, very important changes in a message will occur as a result of someone, ultimately anyone taking the original video and making an AI version that gives their message instead of the intended message.

Following specific domains, and maybe a handful of legitimate news channels, are the only suggestions I have. Legislation won’t keep up, and the fakes are just getting better. Essentially, find reliable sites and distrust everything else. Intuition and common sense won’t be enough.

Foundational Geometry of the Cosmic Matrix in the Tetraverse

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This is the next installation in the Book of Codes series that I do with Joe Truss.

‘Foundational Geometry of the Cosmic Matrix in the Tetraverse‘

It’s an easier video to understand if you are willing to take the time to watch ‘We Live in a Tetraverse‘, our introductory video based on the premise that the smallest building blocks in the universe must be tetrahedral.

Joe and I spent 4 hours putting the final touches on the ‘Foundational Geometry of the Cosmic Matrix in the Tetraverse’ video this morning, after working on it almost every Sunday morning for a few months now. Here are other videos in the series:

‘Secret Origins of the Enneagram‘

‘A Short Take on Assembly Theory in the Tetraverse Model: A Geometric Representation‘

‘A Dimensional Twist of the Tetraverse (A response video to Klee Irwin’s 20 Group Twist)‘

As always, feedback is greatly appreciated.

No Authenticity Without Sincerity

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I was listening to the Modern Wisdom podcast with Chris Williamson and he said something that really struck a chord with me,

“…society is obsessed with authenticity and terrified of sincerity.”

For me it’s the perfect vacation photo, but it took 20 minutes to take because that’s how long it took to have a split second of time when the scene doesn’t look over-crowded.

It’s the beauty advice from people with injection enhanced lips and inch long false eyelashes.

It’s the made-to-look-candid moments that are completely contrived.

It’s the ‘I’m an influencer’ entitlement.

It’s the beauty filters that remove wrinkles and age lines while enhancing complexion.

… I could go on. The point being all this happens with an air or attempt to share an authentic moment, a real, ‘this is me’ connection’, or a ‘I’ve got what you want’ attitude, all the while masquerading as sincere.

It’s conveyed as authentic, yet there is pretence, deceit, and/or hypocrisy. It’s the promise that you can have it all: the beauty, the physique, the wealth, the perfect significant other, the happy and fulfilled life.

‘If I can do it, you can too.’

Never mind genetics, forget about privilege, disregard the challenges that are proclaimed as easy or simple to overcome. Leave behind sincerity.

Real authenticity comes with vulnerability. But vulnerability is seen as weakness. So everyone’s afraid of sincerity because theky don’t want their message, and more importantly themselves, to appear vulnerable and weak.

What are we left with?

“…society is obsessed with authenticity and terrified of sincerity.”

What do we see?

False authenticity thinly vailed as sincere but really just an illusion. It’s performative rather than practical. And yet somehow it gains traction, and social media algorithms just feed us more. More vapid messages pretending to be genuine but never sincere enough to be truly authentic.

The upside down bell curve

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The bell curve, also known as a normal distribution, is a graph that depicts how values in a dataset are distributed. Most values cluster around the average with fewer values appearing at the extremes… those rare few that do very well or very poorly.

But there is a new curve evolving that matters more, the upside down bell curve where the ones on the extremes are where most of the data points are distributed. In an era of free and openly available information, this is the new learning curve. There is no more average majority, instead there are those that understand and those that do not. Those that participate and those that opt out. Those that engage and those that choose not to. Those that seek to learn and those that disengage.

The resources needed to do well are available. The access to information is there for all who want it. The opportunity to get that information in a format or delivery that makes sense to you is easy to find. The question is, are you willing to put the effort in?

If you learn how you best learn, then access to information is no longer a barrier and you will likely learn very well. You will be with the majority of people on the successful side of the distribution curve. If you decide it’s too hard, or choose not to engage, you will be with the other majority, ignorantly selecting the unsuccessful side of the distribution.

There will be anomalies, those that have learning challenges that are not met and struggle, and those that make no effort yet still find it easy to understand things. There will also be those few that just choose to squeak by, capable of more but neither excelling or struggling. But this is the era of extremes. This is a time when the ‘A’, the ‘Exceeding Expectations’, the ability to excel, is available to most… and yet will only be achieved by the ones who actually choose it.

The mathematical average of the curve might be the same, but the distribution will be starkly divided.

A disturbance in the force

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I’ve been feeling ‘off’ on top of issues getting a good night’s sleep, and that has thrown my schedule out of whack. Compounding this, I just joined a gym and the just over 30 minutes commute time to get there and back has thrown off my morning routine. I already get up at 5am and I’m not pushing this to 4:30 to compensate. So, I need to readjust my schedule. On top of this, I’m just 2 days away from winter vacation so my entire routine is about to get upturned anyway.

So what gives way to this? When there is a major disruption in the smooth running of my routines and habits, what breaks? Well, if I can help it… nothing. No, I won’t skip a day writing. No, I’ll never skip 2 days in a row working out. No, I won’t accept that this is a crazy time and I’ll just get back to my schedule when there is time.

That said, I’m probably going to end up moving something to the evenings. I actually have given up a puzzle I do each morning called Strands, and I don’t do Wordle first thing in the morning anymore. But more importantly, I won’t let scheduling be the reason that I don’t get my personal goals done each day.

I’ve said before that it’s the hard days that make you stick to a habit, but it’s also the way you handle your habits when your schedule doesn’t cooperate. When there is a metaphorical disturbance in the force, and things are not as they should be, these are the times habits are made or lost. Because habits are easy when they are neatly stacked into the routine of the day. But take away that routine and suddenly the habits take a lot more effort.

I guess I’ll just have to ‘use the force’… of momentum, of expectation, and of commitment to make sure that while my schedule and routines are totally disrupted, my habits will consistently prevail.

Completely unaware

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I recently joined a gym and got a few sessions with a trainer. It’s interesting being taught by a guy younger than my daughters, although I have to say he has an impressive amount of knowledge. The first time I met with him he asked me to track my food, and suggested the app MyFitnessPal, which I dutifully downloaded that night and started using it.

I know how important food is in taking care of myself. I saw the impact of supplementing my protein with a morning shake and paying attention to how much protein I take in. The results have been impressive. And yet I have been blissfully unaware of both the nutritional value and portion sizes of my meals until I had to track what I ate in an app.

I had no idea what 2 cups of pasta looked like on a plate? Not a clue what 2oz of pistachios looks like? Not a hint what the calorie or protein amount is in a Booster Juice Açai Avalanche Smoothie?

I was clueless.

Today I finally figured out how to connect my new Garmin watch data to MyFitnessPal. I had some issues with signing into both accounts to get them to speak. And now that I’ve figured it out I can identify if my calorie expenditure is more or less than what I’m burning. Again, something I know very little about.

So I’m actively doing something about my cluelessness, and hopefully heading in an even healthier direction. I have already been on a good path… yet I still have a lot to learn, and I think diet and tracking of my food has been the missing ingredient in my health journey.