Attention: Workers, Deskers, Bloggers, Office Jocks, & Vigil-keepers

be a happy snow person

be a happy snow person

Make one rule.

Make it no more complicated than this.

Stand up every time you feel like it, and sit back down.

Do it 100s of times a day and make it an art to keep working when you do.

Want to add something? Go ahead. Make each one a proper form squat. Two lunges. Ten calf raises.

Take as needed, get up easier the next morning.

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Observing Cloud for Training Wisdom

1. Clouds change shape but keep moving, albeit sometimes very slowly. We can too. It is one of the qualities of adaptive training among crazy-busy pressures that would stress us into inactivity.

2. Clouds transport water, a resource to the lives of others. Training our bodies and minds builds physical courage that can support other acts of generous, giving courage.

3. An otherwise bright white cloud can have very dark, very water-dense little clouds nearby (see the banner). Suppose you are in one of those small, dark, water dense clouds. You’re likely to see all grey, all gloom, and feel all wet. Yes, until a beautiful, white sunlit cloud expands and engulfs you and you find that many of your problems were perceived right there within your own tiny individual cloud. You also realized how much water you have to give among others.

4. Clouds get out in the other elements, indeed, bring them together within themselves, contribute to them. So do we when we train, exercise, work, compete, and apply our physical training to something worthwhile.

5. Clouds make their own view by starting out light, rising, gathering, then supplying. A thunderstorm or snow storm is quite an exciting gathering, maybe even a competition, with lightening clashes, the refreshing ozone, and every gathered cloud a part in that great event. Gatherings of clouds bring out the best in each.

6. Clouds have training partners that truly inspire them with their energy, warmth, and mastery at conducting the weather as if it were a symphony orchestra: Mr. Sun and his band the Stars.

7. What shape will your training take today?

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Tensing and Releasing

Go for the flow.

Go for the flow.

Many know the relaxation technique of tensing the body’s muscles, head to toe, and releasing them, in a wavelike sequence.

It is a great relaxation technique, yet it is also a superb warming-mobility approach as well. As you well may know, static stretching of muscles without warming up, is now out.

Tensing muscles even more in their tighter states of unreadiness (i.e. when you feel tension binding your body, movement, and coordination), will bring the warming blood flow increase to the targeted muscle or muscle group. Relaxing then, the muscles loosen. Progressively, tensing again, and releasing tension again, brings yet more looseness and pliability to the muscles.

A good example to illustrate is that of leaning over to touch our toes, and stopping at the point of felt-tightness, hanging there a few moments. Feet are flat on the ground. From the ground, from feet through the lower back, including all hip girdle muscles, we tense all of our muscles that we can and hold that tension a few seconds. Then we release. We should then feel our fingertips and entire upper body descend more easily from the waist toward the ground, feeling a bit looser. Repeat the process and see how low you can go.

Remember to breathe, either exhaling or inhaling during tension and the opposite during release, and keep that going. Shake out your body when done.

If you feel dizzy doing this, touch or grab a fixture for balance and slowly recover the upright position. An alternative is to touch the ground, and if loose enough to sit down, sit down and rest until the dizziness is over. If the dizziness is major, you feel you are going to faint or blackout, or if you repeatedly get dizzy doing this, stop exercise and schedule a physical with your doctor and tell your doctor about your experience.

Otherwise, think of the many formerly static stretches you used to do by warming up more generally, and add this specific and gradual tensing, releasing, extending, and repeating process to build flexibility, pliability, utility, and strength in the many, many supporting and dynamic muscles of the body.

Your Adaptive Training Life is a Genesis

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Each moment is yours to begin moving.

Moving can turn into so much, usually positive. Try it unplanned. Where does it lead you? Do you end up putting on shorts, gear, training apparel, or loose, functional clothes for a physical interval in your day?

Don’t think about it, just start moving. When you’re done, you will have discovered what your training interval was to be.

Journal about it and be grateful for the gift of movement, health enough to exercise, and the ability to breathe.

Suppose you are pinned down with obligations and training feels impossible.

Begin with taking every tense thought, tensing muscle, tense feeling, ill-reaction, curse, fear, anxiety, and angry thought and placing it squarely between the rocky abdominal muscles within you and and crush them all to dust. You can do this while you prepare for your day. In the middle of your day. As you drive to work. As you fix a meal.

Melt the dust down with the fire burning in your belly as you tense your core muscles, draw them in, adjust them, and condition them while destroying your negatives there.

Boost your posture, breathe soundly in and out, and let that fire in your belly muscles be a kiln into which the impurities of your mind and body are tossed, burned, purged, and utterly destroyed.

What do you replace them with? Silence, the prayer of listening. As long as possible. The sound of settling peace, unifying and calm. Before long, understanding or wisdom you need may dawn in the clarity and focus of your calm.

Peace with strength, you have trained adaptively.

Part I Externals: Changing plans and unexpected injury outcomes

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Chicago Lakes Trail

Had originally planned a 10 mile trail race in Oregon in November with plans of moving to that beautiful state. Alas, negotiations and logistics did not align. I’d lined up training trail runs here in the Rockies as preparation. On one of those the other day, I injured my foot in a strange way I’ll talk about more.

The upshot of these developments: I am searching out a new race that seems right.

The injury to my foot the other day was soft tissue, but I’m beginning to believe that it *may* have an unexpected benefit. What happened? I was running-hiking a section of trail that was sandy and gravelly. My Merrell Barefoots are great on rocks, but on gritty granite slough, they slid. I was going down hard, then caught myself by instinctively jamming my shoe down at the ball of the foot, I was able to slow myself when it caught a sharp rock. I went down in slow-mo, with my toes bending so radically back I thought they would break off.

At the same time, the ball of my foot got the sharp end of the rock. Slow down I did, but felt a wet feeling inside my foot. I thought I may be bleeding. I checked my shoe for a puncture hole, but it held. I looked at my foot. Red and puffy. I put the shoe back on and continued on the theory that more circulation in and out would be a good thing.

Bruising, pain, and increased swelling did come. Yet something else did too.

The way my foot bent over, it felt like it actually opened up the tight joints of my toes and foot where I had a previous neuroma (nerve cyst) from too-tight boots long ago. The bones had rubbed on the nerves, irritating them and causing sharp foot pain Well, the wide toe-boxed barefoot shoes had been helping correct that, together with lots of foot stretching and exercise. But a sense of impingement had remained. After the injury, it feels gone. After it heals, if it scars inside, it may get worse. Or better. Perhaps tendons and ligaments were stretched out in beneficial ways. Here’s hoping.

Next, in Part 2 of this topic I want to talk about another unintended injury outcome.

3.6 Twilight Rainy Running Interval Fit Into Family Camping Debut

Twilight Running in the Forest

Twilight Running in the Forest

Fitting In

Fitting In

Setting

Setting

Terrain: Mountain

Elevation: 10,000 Feet

Distance: 3.6 Miles

Time: Twilight after Sundown

Conditions: Rainy

Temps: 40’s Fahrenheit.

Priority: Last. Family-firsts came first, and therein, this writer’s personal, adaptive training purpose-growth.

Special Occasions: First family camp-out with our girl, first-time fishing with her, first-time rainy camp-out, first-time camp-out for dog, and first tent construction and fire build with my daughter, and first tent take down in the rain with my better half. Joyous experiences.

Tag-Team Family Training Principle: Covered for my spouse, enabling her time to hike and run without distraction, a rarity for her. In a setting away from home (absent the familiar rationales) one who writes about accessible training for others, for self, and tests these principles, faces own selfishness. The practice emerges with greater focus away from home, evangelized by reflection in a tent, and by a fire, symbolizing the burning away of my rationales.

Team Member Check: Ceded nutrition lead to spouse, whose professional vocational training, research, and intrinsic discipline better fills the nutritional knowledge role between us, as I pursue the adaptive personal fitness focus. Teams and their members share ownership. A family must choose teamwork, every member contributing, and every member respecting the others’ contributions. A dedicated zone of listening to the expertise and role, an area that calls us to expand this mutuality, and harmony.

All in all, a wonderful weekend, a wonderful place, and joy in the rain.

Ten Principles, Seven Dimensions

Make a sea-change in your training life approach, and reach for the sky:

sky shadowed light

Internalize the Ten Principles, Train the Seven Dimensions, and Live a Sustainably Free Training Life for the Long Run.

Offering a Book Discount in Honor of my Fellow WordPressers

Feel free to check it out! Use the link below:

Support independent publishing: Buy this book on Lulu.

Now Available at Lulu.com: Farm Your Training Day: An American Dream of Sustainable Personal Fitness

It’s official. Click on the book cover icon at the upper right side of this screen, and you can go there. The E-book will be available in about one week. For now, it is print on demand, with some extra cost of production. I tried to set as reasonable a print price as possible considering all factors. You can also click here:

Farm Your Training Day: An American Dream of Sustainable Personal Fitness

Farm Your Training Day: An American Dream of Sustainable Personal Fitness

What Is Adaptive Fitness Training?

Sticky note for the peak register at Mount Parnassus, CO. A favorite photo because someone dedicates the summit hike “to Kristen who has never hiked above tree line.”

Soon it will be time to release the title, cover, and the book on adaptive training principles and dimensions.

Once the book is released, please feel free to share the book with your friends, family, and anyone you believe may benefit.

Adaptive training principles and dimensions can help anyone create their own best foundations and pathways to new levels of training consistency and fitness.

Intelligent Shoulder Training

Here are some quick references on addressing shoulder pain, discomfort, or impingement:

Training with Shoulder Pain (from Athletic Trainer, Strength and Performance Coach Keith Scott, see qualifications)

A Guide to Shoulder Pain (from Movement and Strength Coach Ryan Brown, see qualifications)

And a nod of thanks to USA Wildwater for this very useful graphic from U. of Illinois:

Shoulder – Rotator Cuff Pain

Done with Book awaiting Permissions for citations into February 2013

“The Independent Athlete” is complete. FYI: For strategic and tactical reasons, that is not its real title. It’s been fun coming up with titles, from boring and technical to rugged and simple, but it really wouldn’t be prudent to jump too far in front with the real deal.

I am still awaiting permissions on citations and attributions I have included in the book. This will delay publication into February 2013, however, since Microsoft Corporation can delay a product release, I guess I can delay a book release for the same month.

How’s that for rationalization and band-wagon-speak?

I’ve been absorbed and probably will be for another few weeks, however, look forward to the fluidity of interacting with your blogs and training topics as before. I’ve missed that.

May your training be so Pacific and nourishing as to elevate you every morning, and tuck you in for sound sleep every night.

Torreys

Torreys

Updated: The Independent Athlete (with its very own independent moving deadline)

Book in Progress, BY OLD CALENDAR EASTERN ORTHODOX CHRISTMAS or BUST!

That’s JANUARY 7, 2013.

Discussions on Agent and Amazon on the business side before self-publishing.

Editing phase ongoing.

Citadel or Snoopy

Citadel climbed in September 2006. Motivation to return after book finished. Like when will that be?

Miles & Force

Ran 3.8 miles on gentle inclines and declines at no pace to write home about.

Pushed & Pulled an SUV around continuously for 15 minutes.

Sat down wrote and edited for several hours.

My butt hurts worse from sitting down to write. Go figure.

training

miles and digging into power and plyometrics

Thanksgiving: Accepting Phases

runner work

in a runner’s body phase

I’m grateful for our interconnecting training communities at WordPress. Please accept my thanks for all of your inspiring journals. I find them enriching. May you and yours have a wonderful thanksgiving overflowing with the blessings that matter the most.

As I work on the M7 Adaptive Fitness Guidebook I work at maintaining a conditioning base. This subdued phase with a lower training tempo is different. Distances are less, however, I’ve actually made pacing gains in runs I thought would be for maintenance only. It is a phase I accept as part of my collective goals. I like what I’m doing. I am grateful.

Knees, Ankles, Metatarsals and Toes…

One versatile training aid I like is the balance disc. For me, it provides fluid, varied and continuous opportunities for warming, limbering and strengthening the lower legs, core balance muscles and stabilizing connectors.

Here are some general training options for the balance disc and similar training items. And here are some balance training journal articles you may wish to add to your library. A balance disc is not the only product for balance, of course, but one I focus on here because I’ve used balance discs to advantage.

PHOTO EXAMPLE: The FitBALL balance disc

MY SAFETY REMINDERS:

READ AND UNDERSTAND INSTRUCTIONS FOR USAGE OF ANY PIECE OF EQUIPMENT. STAY WITHIN THEM AND DON’T USE THE EQUIPMENT OUTSIDE OF ITS RECOMMENDED USE. IF YOU HAVE DIZZINESS OR BALANCE ISSUES, CONSULT YOUR DOCTOR AND / OR TRAINER FAMILIAR WITH YOUR CONDITION AND CAPABILITIES ABOUT THE ADVISABILITY OF USING ANY PRODUCT THAT CHALLENGES BALANCE AND STABILITY MUSCLES AND STRUCTURES. EXERCISE CAUTION AND COMMON SENSE. HAVE A SAFE BACKUP METHOD, SPOTTER OR PHYSICAL SAFETY AID TO RECOVER FROM LOSS OF BALANCE.

See Also: ALL MANUFACTURER’S and / or SELLER’S disclaimers, instructions, recommendations and warnings for inflation, use and maintenance.

Some ideas and Guidelines:

The way I work on the balance disc depends on my sense of feel in the moment but generally begins with a need to loosen, warm up and strengthen the muscles, stabilizers and connective tissues surrounding my knees, ankles and my feet. It can come before and after other training. It can be a focused form of training all in itself, not just a warm up or after training stretch.

I start by standing on the disc for intervals of time. I use it on one foot, both feet, and or one knee or both knees. Some will use it in chairs to improve circulation and core muscles while sitting. I try to increase the amount of time I stay on the disc, whether still and in control, or wobbling, adjusting, shaking or losing my stance and stepping off. I go for symmetry in time training both sides.

This functional training device may not be for everyone, but I have personally found it helps to gradually work and loosen lower body muscles and connectors that can become tight, inflexible and glued-up throughout the lower body.

Park It for Parental Fitness by Example

The calling of parenting children, two careers and a half on top of that, children’s engagements, pagers, extended family, the unexpected, viruses, peeing puppies, book deadlines, slow leaks, leaving something in the house, missing item X, reading, financial management, security, training by example…

Oh yeah. Training by example.

First things first. The right and innocent Mohicans. Their tribe comes first. Their needs at their level, on-time.

Can’t seem to train while wearing a funny hat and speaking Buzz Lightyear’s voice to a big headed doll that frankly looks like an alien car hop. Yes, I was told to do this, and I am not insubordinate, just as trained at the Space Ranger Academy.

So, all else crowded out, hitting the park on the way to here or there on Dr. Suess’s Zayt Highway Eight is where callouses wrap around steel, alloy, plastic and rubber; it’s where shoe soles step up on boulders, benches and stairs. Every conceivable way to move. That’s the cohering mission for me as I play at the park, following and or leading the tribe. It is up to me to fuse this into playing harder for more fun with the tribe. Occasionally lessons materialize as if in a hologram in the middle of it all.

I supervise, follow and stay totally aware. But while I do, I’m using the environment to training effect. When the day is over a baton is passed, I’ve a small window of un-fuzzy consciousness plus no luxury of drinking coffee late to write. Late coffee is for crunch and clinch deadlines only.

Parking-it is way-way underrated for parents’ fitness, and when I see some of my parenting peers or nannies at the park sitting, just sitting while their children play and play, I want to go up to them and say:

“Your sales tax paid for this. You can use it, just don’t break anything breakable.”

But my purpose when born was not to annoy people at parks, so I don’t say anything. Words are weak. If I just enjoy the park and train there while playing with my tribe, the example of another parent enjoying functional movement at the park is beyond enough.

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Art and Run

Every sport is also an art, and when our performance becomes artistic, we are excelling.

In my sport this morning I worked through movements that challenged my ranges of motion in the muscles and structures surrounding my hips and shoulders. I observed myself in and out of alignment with efficient bodily structure, and felt the implications for balance. I challenged myself, and made some improvements in form, technique and movement. While there are scores of other movements I want to improve on and excel in within my current focus, I am pleased with any progress. My art and sport challenges me with movements that are not part of my normal base conditioning and training.

After this experience, I went out and ran three miles and some tenths in my Altras. I was more aware of my running form following a session in my sport this morning. I also found myself at a brisker pace than I expected after having denied myself running for three days.

train to lift others up

Train to uplift others and dance until you’re 95.

Coming Unglued

When the body seems stuck together like undrained spaghetti, there is nothing quite like getting into the pool to loosen up. Maybe you’ve had a particularly grueling run, or intensive boot camp type workout, or cross-fit or any new challenge to your muscles, joints and connective tissues. Water can help.

Alternately moving, breathing and floating (relaxing) in the water is key. Whether you’re swimming or some form of aquatic exercises, consider the small price of admission well worth the benefits to flexibility, circulation, decompression and breathing.

Recreation centers are very useful, just in case you need assistance, say for example you get a cramp, or for any reason. More on that later.

unglue yourself

water required