The Will Power Instinct by Kelly McGonigal: A Review

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Photo by Ash on Pexels.com

Do you have a hard time resisting what  you see in that picture? You’ve come to the right place.

One of the best self-help books I have read in a long time is The Willpower Instinct: How-Self Control Works, Why It Matters, and What You Can Do to Get More of It by Kelly McGonigal. It is so good I bought the audio book after I bought the digital version, and I am seriously considering buying the print version. I think this is a must read.  Self-control, or will power, is a must for staying fit – eating right, working out, and living a more direct life.

What is self control? Here is a great definition from Wikipedia:

Self-control, an aspect of inhibitory control, is the ability to regulate one’s emotions, thoughts, and behavior in the face of temptations and impulses. As an executive function, self-control is a cognitive process that is necessary for regulating one’s behavior in order to achieve specific goals.

“Self-control.” Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, 27 Jul. 2018. Web. 4 Sep. 2018.

Here is a description of the book from the publisher:

Informed by the latest research and combining cutting-edge insights from psychology, economics, neuroscience, and medicine, The Willpower Instinct explains exactly what willpower is, how it works, and why it matters. For example, readers will learn:

  • Willpower is a mind-body response, not a virtue. It is a biological function that can be improved through mindfulness, exercise, nutrition, and sleep.
  • Willpower is not an unlimited resource. Too much self-control can actually be bad for your health.
  • Temptation and stress hijack the brain’s systems of self-control, but the brain can be trained for greater willpower
  • Guilt and shame over your setbacks lead to giving in again, but self-forgiveness and self-compassion boost self-control.
  • Giving up control is sometimes the only way to gain self-control.
  • Willpower failures are contagious—you can catch the desire to overspend or overeat from your friends­­—but you can also catch self-control from the right role models.

What is apparent to me is how connected self-control is, with mindfulness although the two are closely related. I think that a high level of self-control is necessary for mindfulness, and that mindfulness is a natural pathway to self-control although the two have very different skill sets.

Over labor day my wife and I went out of town to visit relatives. We had the audio version to listen to during the drive, and we  both loved it. We would often pause it to discuss certain points that were being discussed.

McGonigal is a prolific writer and I highly recommend this book, and I will be reading a good deal of her other works.  Note:  I am making a rare cross-posting with my other blog www.michaelrayperkins.com.

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Gossamer Gear Umbrella Review

Rules for Backpacking Rain Gear

  1. There is no perfect solution.
  2. If it rains long enough and hard enough you will eventually get wet.

I don’t mind getting wet. What I do mind is getting chilled, or getting drenched, and getting miserable. Keeping your gear dry is the first priority because you should always be in a position to call it a day and set up your tent, tarp, or hammock to shelter in. To wait it out. I am absolutely fanatical about that.

But when it comes to rain gear which allows you to keep moving there are so many variables. It does matter though. It can be more than being miserable, it can mean hypothermia and maybe even death. We actually had a father and two boys die when day hiking the Ozark Trail in Missouri because they got wet on a day when the weather turned cold and they were unprepared. Only the dog survived.

For commuting on my bike the answer is easy. I wear a poncho. It doesn’t restrict my movement, air can get inside so I am not drenched in sweat, and the one I use, a cheap Coleman poncho, does the trick. Besides, it is 34 minutes from door to door. Hiking and backpacking is more complex.

When hiking the AT my wife and I outfitted ourselves with Frogg Toggs, and ultralight umbrella’s from Gossamer Gear. We had pack covers, and we used contractor bags to put our sleeping bag and extra clothing in. Why the umbrella?

Although it not so much an issue on the AT the umbrella has material on the outside to reflect the heat. I understand it is pretty popular on the Pacific Crest trail for that very reason. I have only used it in light to medium rain, not a downpour, and can report that it works great for that. But your feet will get wet. What about that?

There are two schools. One is to try to keep your feet dry. The other is to acknowledge they are going to get wet and use quick drying shoes and socks. Experienced people do one or the other but most of the people I follow and respect just take it for granted that their feet or going to get wet.

We kept our umbrellas outside the pack and within easy reach. Our drill was to prioritize putting on the pack cover, and then having done that don the umbrella. It worked well as long as the wind wasn’t high. If the wind is blowing hard, or in the wrong direction, you are going to have the thing flip.

The conclusion? For anything less than a downpour the umbrella is a good idea, and for limiting sun exposure it serves double duty. At around $40 bucks it is reasonably priced. There are probably other suppliers, but Gossamer Gear sells one branded for them that is made in Germany.

I do not know if I am going to stay with Frogg Toggs or not. Frankly I do not have enough experience yet to make a determination yet. I am an avid reader of what other experienced people have to say about gear though. I was impressed with a review from the Section Hiker blog on the LightHeart rainjacket. I recommend reading all of what he has to say, not just about this one rain jacket, but especially about waterproof breathable jackets. Spoiler alert. They are not reliable over the long run.

By the way. I am fascinated with the Gatewood Cape. It provides shelter and acts as a poncho. If I was backpacking by myself I would already have one.

Update on the Bicycle Wrist Mirror

See the post just before this for background. Bike mirrors, even the best of them, take getting used to. It took me several months to get used to this one. I did not wear it religiously, but I did continue to use it from time to time. So… I got used to it. I also learned a few tricks. So this is a followup after it was thoroughly tested.

Glare. Given the angle of the mirror on your wrist glare is an issue, and a few reviewers mentioned that on Amazon. I learned you can simply close the mirror, placing the mirror face down, and the problem goes away. It is designed so that there is velcro to keep it from flapping around. If I am not in traffic I fold it down hiding the mirror. I use it mostly for high traffic areas, but don’t need it on the extensive trail system here in Columbia, MO., where there is no motor vehicle traffic.

Angle. The effective angle is a bit odd, and probably changes depending on the geometry of your body (length of arms, etc.), and that of the bike. For me I have to hold my hand out to the left angled up, and cock my wrist to the side. If I do that I have a great view of what is behind me.

Blind Spots. Learned where to place the mirror. Problem solved.

Magnification. Still an issue. Would a bigger mirror with different optical properties help? Probably.

Practice. Practice helps you learn how to judge the distance and look into the mirror. I have found that most things with a bike take practice. How many of you have feel over in the process of learning to use toe clips, or step in pedals. Over the years I have abandoned both, and after a long while taken them up again and I either fell over once or had a real close moment. When I purchased my new touring bike I had two keel overs due to learning the geometry and fit of the bike.

Perfection. Ain’t gonna happen. I have tried many of them over the years and all have flaws.

I bike commute and tour. I want every reasonable, and practical, safety feature I can get. I know many still go with the turn the head and look approach. Which is fine. I just want to augment it.

Katy Trail Trip Revisited & Knee Problems

Bent but not broken I ventured back out onto the Katy Trail this past June, and lived to tell the tail.  Here is some photographic proof:

On this solo trip I spent the night in Hartsburg Missouri and then came back the next day.

I do not think I am sticking with the trailer, but I need to try it on my new touring bike to make sure.

Knee Woes

Well, running ugly got ugly.  At least for my left knee  I could probably count on my fingers, maybe without having to use the toes, how many times I ran last year.  I tried it again the week before last and I made two miles with no problems.  I could have ran a lot faster.  I laid off for a day or so and thought I would try it again.  My left knee kept bothering me a bit but I decided to give it a try.  Maybe it was the weather (that would be the denial kicking in).  I did not make it fifty yards.  My knee is now much better.  Biking, walking, and stairs don’t seem to bother me.  I did some boxing bag work last night and that was fine.  Weight lifting is fine. For being 60 I think that is good enough but I sure miss running.

Did running cause that knee problem? No.  I think not.  I did martial arts for  years and my kicking leg was my left leg, and it has “nagged” me for  years.  Little tweaks hear and there.  Hyperextending it with kicking, and maybe aggressive stretching, did it.  That I am sure of.

If, and until, I have to get a knee replacement I am most likely done with running and maybe a new knee wouldn’t even help.  The pain is very tolerable.  I just want to retain mobility.

Katy Trail Camping Trip Turns Bad

The Katy Trail is 200 plus miles and expanding.  A converted rail line turned into a trail for biking, running, and walking.  It is a great resource.  Over spring break my son-in-law and I decided to go camping. I mentioned that in my last post.   As it turned out the weather was horrible.  It rained, and stormed with lightning,  for days, without much of a break, and the weather was cold.  We scaled down our effort from 50 miles out to camp, and then riding back the same way, to just  25.  The weather report kept showing a break in the weather, but it never came.  Even the much less ambitious distance wasn’t possible for us.  We  had a tight schedule and we would not have been able to make it to our campsite before dark under the trail conditions, and get back on time.    We had to turn back without completing our trek.  What went wrong?

The surface of the trail, which I failed to get pictures of, was boggy and our speed was down to 7 mph or less.  And that with hard peddling.  I was in shape for the ride, having practiced with a fully loaded trailer, but it was a no go.  The combination of wet, despite pretty decent rain gear, the chill, and facing having to set  up camp in the dark under those conditions was too much for us.  So, here are some pictures of a the expedition that failed.  But, I am training to do it again.  The next obstacle?  Ticks.  I found my first this last Sunday.  Not from this jaunt, but from doing yard work.

Book of the Week: Run Until You’re 100 by Jeff Galloway

This is another Jeff Galloway classic. I have written about one other book of his – he is a prolific writer.   It’s been around for a while but I finally decided to buy it a couple of weeks ago after about 6 or 8 months, maybe even longer, of nagging injuries. Also, it was after I had turned sixty. After reading the book I decided to finally give his method a try.

Jeff Galloway is a big proponent of the run walk strategy. It sounds kind of counterintuitive and I resisted it for about 2 years now although I’ve recommended it to other people. I just didn’t think it was for me. But after turning 60, and after those nagging injuries I referred to earlier left me sidelined, unable to run, I decided I needed to give it a serious try. I committed myself to one week of running and walking. The results were surprising and dramatic.


Not only was I able to run without injury or nagging aches and pains, I ran faster. I trained with a Polar heart monitor, and I discovered something pretty amazing things from the data. For one thing I ran dramatically faster. I’ll be posting some of the screenshots this week from my app  but it was pretty amazing. What was also amazing is how my heart rate responded with this run-walk method as compared to when I usually run. It’s my belief, and I’ll discuss it in another post, that the run-walk method not only reduces injuries and lets you run faster, it mimics high intensity interval training (HIIT)!

When I got back into running several years ago I entered several 5k races and some 10k events. I’ll tell you a secret that I haven’t written.   There were these guys that would run past me, and them  I would pass them latter on while they were walking. However, after that, when I was tiring, they seemed to get stronger and they would pass me again.  Often  I wouldn’t be able to get in front of them that one last time before they crossed the finish line ahead of me. My guess is they were using the Galloway method. Well, God willing, I’m going to be using that method this summer for some upcoming races. I’m especially looking forward to the Show Me State games.

I am a believer. I think I will be using the Galloway method for the rest of my running career.  The injuries really are down, my times are better than they would be otherwise, and I think it will keep me running longer.  This method may not be for  younger runners, but for this sixty year old it is the way to go.  Better than sitting on the porch.