The Black Track Cut No Slack

IMG_6242There are tracks like this in nearly every city or town with a school or recreation center. Sometimes running in an ellipse in the summer sun is just what I need. In off-hours, frequently, no one else is there. What a great opportunity to make a training meet-up with a friend who is at a fitness level close to yours. Early mornings on a track can also be invigorating. Remember this option; it’s a good one. Use it according to your needs, fitness level, and do check with your physician if there are any known conditions for which you should get a doctor’s OK.

Today for me, this is how I used the track.

warm up: 50 body weight squats (25 half, 25 full).

Ran 12 laps (3 miles)…

One Sprint per lap, or 1/4 mile…

Eleven 50 yard sprints…

Lap 12 was a 220 meter sprint…

1 quarter mile cool down walk…

It was 90 degrees Fahrenheit.

Advertisements

Fri: Kite Adventure

high and far away...

high and far away…tree at left flies kite better than blogger; as did child Kite Master and a small dog.

art of kite flying exhibited by tree

art of kite flying exhibited by tree holding spool, kite in background obeying. A tree.

The wind was right Friday for the Kite Master to show herself.

Effortlessly handling the loyal dog-kite, she flew it on the swing; dancing twirls; and even tied it to her dog who also flew it flawlessly.

Dad crashed it three times.

Once, the wind was too strong, even for the Kite Master, pulling the spool and string from her hands.

The spool rose and fell, flying at about 15 knots in an easterly direction. Dad sprinted after it. It crossed a street. Then the kite pulled the spool high and stuck it firmly into the crook of a branch about 25 feet above the driveway of a home where no one was home. The tree flew the kite flawlessly, never losing it, never crashing it.

Using an extension rod fetched from home, I whacked the spool loose from the tree. Fail: could not wrap the string around the extension. Off went the spool again, dipping low, but moving at a clip across another street. I got a break. The kite pulled the string over a garage roof. The spool hung within my reach for about five seconds as I chased it down. As I reached for it, the kite jumped and the spool lifted steadily out of my reach, skittered across the roof and launched off the other side of this house into the adjoining yard on the next block.

Another sprint to locate it. There was the kite, flying true, bobbing and weaving and using all the string. But I could not see where the string was on the ground. Finally we saw the little shrub in a back yard that was now flying the kite. Flawlessly.

After knocking and ringing, there was no one home. We finally seized the spool, and walked the kite home. On the way, the Kite Master handed me the spool. I crashed the kite into a yard. We spent ten more minutes extricating the string and kite from a small spruce tree.

We were all smiling ear-to-ear. It was a kite adventure to remember. And it was a running kite adventure, with sprint intervals, timing, and of course, learning from the Kite Master.

The Story of an FEIAA Meeting and Book Signing

What a privilege to sit down and talk with Federal Executive Institute alumni and friends last night. These professionals brought up a host of great topics. We talked gluten freedom, how eating, drinking, and sleeping are self-trainable behaviors, and how intelligent attunement can benefit us in every dimension of physical action as well as perception. These civilian and military public servants, technical, and knowledge workers spoke in ways revealing their high accomplishment, and by their intelligence had found the many packaged fitness offerings in the marketplace unfulfilling or unsustainable. We also discussed the texture of real life: traumas, shadows, and challenges in daily life. Being with intelligent people can be a good time, but being with intelligent, feeling people is the best of times, and that is what last night’s gathering was like.

We talked nuts and bolts: Muscle, Mileage, Mobility, Midsection/Core, Mountains’ Meaning, and more. Everyone in attendance had been athletic in their lives whether they considered themselves so or not, and I made sure to point this out first of all. We must be clear about our identities, that we are among other wonderful truths, mind-body entities capable of athleticism in physical sport, art, and work. Yes, the basic adaptive physical training pathways can expand to intellectual and for some, spiritual athleticism.

On the sheer material side, a la Steve Martin in The Jerk, needing to hold onto some possessions on an anniversary date when I had once felt I’d lost everything, I brought some self-comforting props for my presentation. Rip’s Fire Engine 2 (TM) Plant Strong cereal (my strength), and Toblerone (TM) swiss chocolate (my weakness). They seemed like the props to bring at the time.

Along with a box of books and a gym bag with all I needed, I walked into Breckenridge Craft Colorado, home to craft beers and LoDo Denver venue-name dropping. You may remember our former mayor and now Governor Hickenlooper owned a restaurant in LoDo (Lower Downtown), where rough-hewn, red-brick mellow-looking pubs and brewers fill old warehouse buildings near lofts where nearly everyone walking around down there looks like they do Pilates during breakfast, Yoga during lunch, and feed intravenously through a liquid food bladder while running long distances through dinner.

Well, that may be an exaggeration but I’ll tell you what is not: most people living in downtown lofts are single, young, career starters enjoying urban life to the fullest, and throwing their pliable youthful bodies into one or two training modalities, sometimes not really bothering with long range thinking. They live close to their white collar work. They’re busy on various levels, but many don’t yet know the change that comes with rising in the ranks of responsibility, having a family, and having more and more people they are responsible for (at which time they often move out of the lofts). That doesn’t make them lesser or lazy, they just fill more of their time focusing on self-development than other-development because of their phase in life. Logic says juggling a one bean bag business is easier than juggling and adapting to three or more bean bags’ businesses…

Leading me to the course of our discussions last night: How do those with hairy schedules at work and home, extra-curriculars in the community, and little time to themselves make changes that temper for them a sound, powerful training life with consistency, excellence, and purpose? How do they overcome the crushing, conflicting, Hoi Polloi of Expectation-a-Legal living and not become unhealthy?

That is what Farm Your Training Day was written to begin answering. It contains many specific guidances on HOW, not just statements and restatements of a vague vision. I couldn’t convey all of it in one sitting and standing. What I could convey are some of the broad brush adaptive training principles and dimensions, and suggest that the fullness of these is in the book. This includes illustrations, guidances, sources, stories, and some visualizable details over 276 pages and 17 chapters without pictures.

All I can say is, after reading the book, which is not a Polly-Anna Manifesto by any stretch, and which takes a look at the mundane and dramatic obstacles to a consistent training life that would wear us down and make us unhealthy, I think people find not only bedrock to stand on within themselves, but a process of remolding their bedrock again and again from the interior life. Their training lives spring out of this aquifer of intelligent, planned and unplanned energy and movement within that connects with the world around them. The book maps forward, not ‘out.’ I say forward, because every reader is invited to be the pioneer who adds to this map, innovates, and improves the book by going into other principles and dimensions of adaptive training.

I know something of what there is and wrote a book about it, yet part of that is seeing that I do not know the limits of what is possible.

How to Train Hard with Family Along: Weekend Back to Back Hikes / Interval Trail Run

Friday and Saturday yielded wonderful company on back to back afternoon family hikes above 10,000 feet. The trail was Herman Gulch trail. This trail starts at 10,332 feet and gains 1,655 feet in 3.25 miles to a high cirque lake at about 12,000 feet elevation. Friday we went about half way and back, totaling a little over 3 miles at the late hour. The steepest gain is in the first mile.

Saturday our family hike went further, about 3/4 way, with me running intervals, sprint intervals, and incline sprints then hiking back to the family and repeating. That is the way to work in more arduous speed-endurance when you have a crowd with mixed stamina levels along. I was able to sprint ahead, hike back down to my betters, then run back up again in repeat heats. It was humbling for me, and someone special got inspired and started joining in, taking the lead higher up! I was stoked by that I have to tell you. What a gem.

Whatever cold bug of seasons’ change we’d picked up during the week hit us after the exertion of Saturday’s hike, and for me, the trail running intervals. The running intervals were on a 40 degree slope and were at maximum sprint speed until I couldn’t do it anymore. Hiked the rest.

Photos share the vistas along the way. The Fall colors are fast emerging in the September Rockies, even in the mushrooms! Soon, I’ll have my Canon serviced and I’ll stop pushing these phone photos on you!photo(35) photo(34) photo(33) photo(32) photo(31) photo(30) photo(29)photo(36)