True independence

All words have a limited purpose, “for now.” “Independence” is that way. It is needed to get free of false supports, or false assumptions that lead to false needs. False needs erode time, health, and treasure. They tend to be sedimentary and inefficient for us.

We are wise to do an Independence Inventory from time to time to identify the ideas, notions, feelings, things, and habits that have settled in around us that are not aligned with the truest, most honorable, most loving, and most righteous (not self-righteous, but righteous by others) person each of us aspires to be. The “Look-Up” YouTube video of my previous post illustrates a thing from which we need independence.

Why try? Because what we aspire to be is what is in our heart.

Adaptive training seeks to adapt mind and body in service to our true heart, to our reason for being here. This means letting go of falseness, wherever found.

Free of false things, we are better prepared for interdependence in a way that will benefit, not harm others. We may “get up and walk.”

Like farming land, this farming of the heart, mind, and body is the purpose of training the mind and body to find harmony with the decisive, innocent spirit which we were given as children.

As I get older, I see that spirit of decisive innocence to clear the way for genuine love. Instantly, reflecting on this, trying to re-establish harmony with that divine spark, it is easy for me to see all my defects brought to light. My selfishness.

It is then I remember I must stand again, find my heart, and work the fields of this earthly testing ground another day.

‘Farm Your Training Day’ Book Signing Event Downtown Denver at Federal Executive Institute Alumni Gathering

Federal Executive Institute Alumni Association

The Federal Executive Institute Alumni Association (FEIAA) consists of graduates of professional education programs of the Federal Executive Institute, serving federal government executives building on their talents, skills, and abilities for public service. It’s area alumni are gathering in Denver for a reunion and refresher tomorrow.

As part of those FEIAA proceedings I’ve been privileged to facilitate a conversation about my book Farm Your Training Day: An American Dream of Sustainable Personal Fitness. I will also sign-off on copies of the book for those in attendance who add it to their training libraries. I am looking forward to learning more about the adaptive training needs of these busy professionals.

I have Michael Anderson to thank for the privilege of meeting with his fellow alumni, and hope that everyone in attendance will come away with something permanent on which to build and improve as leaders of their own training lives.

After the event I’d like to post what I learned from a discussion of adaptive training with a group of dedicated professionals whose lives are quite busy. Public service can be an intense challenge, and work-life balance will figure into our conversation. More soon!

Overview and Table of Contents: Farm Your Training Day: An American Dream of Sustainable Personal Fitness


Overview and Preview as Seen at iBookstore,, Barnes and Noble, and Amazon (with some formatting changes here).
Adaptive fitness doesn’t revolve around someone else’s contract, facility, and schedule.

With this guide, you can take ownership of your physical training life and leave behind co-dependence on unsustainable, packaged dieting and fitness hype.

Here you will learn ten principles to help you rewire yourself to train adaptively, more consistently, and thoroughly. Seven training dimensions encourage you to train often, in more places, with more choices.

Table of Contents

Introduction ………………………………………………………………………. vii
Organization, Content, and Safety Notice ………………………………..ix

Part I. Principles of Adaptive Training ………………… 1

Chapter 1. The Training Day Principle ……………………………………3
Chapter 2. Interval Farming Principle ……………………………………..7
Chapter 3. Adaptive Journal Principle ……………………………………40
Chapter 4. The Working Principle ………………………………………..45
Chapter 5. The Gradualism Principle …………………………………….60
Chapter 6. Windfall Principle ………………………………………………71
Chapter 7. Attunement Principle …………………………………………. 74
Chapter 8. Adaptive Eating, Drinking, and Sleeping Principles….90
Chapter 9. Objective Principle: Identify & Excel in Your Sport,
Art, and Work …………………………………………………. 107
Chapter 10. Navigation Principle …………………………………………. 111

Part II. The Seven Dimensions  of Adaptive Training …127

Chapter 11. Dimension One: Muscle …………………………………….130
Chapter 12. Mileage ………………………………………………………….. 155
Chapter 13. Mobility …………………………………………………………. 173
Chapter 14. Midsection + Core …………………………………………… 183
Chapter 15. Mountain ……………………………………………………….. 192
Chapter 16. Movement with Forces (MWF) …………………………..206
Chapter 17. The Seventh Dimension: Mind-Body Training via
Sport, Art, Work ………………………………………………254


Inner Strength, Outer Confidence


A favorite running place.

Many say outer-confidence behaviors, even their pretense, will soak-in eventually to transform our inner lives. In sports, this is the performance-self toughness of the Loehr-Jansen-Evert book, Mental Toughness Training for Sports.

Others say, concentrate on inner strength, and all else will follow. This is an ancient principle passed down through the wisdom of many disciplines developed from antiquity. Dr. Loehr may call this our true-self, strengthened.

Either way, personal strengthening takes time. Perhaps using both ways shortens the time.

Outer-confidence may be a personal fear deterrent as we go among predator-types, i.e. those who may take advantage of our real or perceived weaknesses: intellectual, physical, social, etc. They’re out there, but probably not as often as we fear. So many fight their own battles, as Plato wrote in his case for kindness. Aggression or predatory behavior is often rooted in fear in the other. This reminds me of a lesson covered in Dan Millman’s “Way of the Peaceful Warrior.”

In some sense, outer-confidence is plumage. In another, it reduces self-distracting fear, improving our focus on what we are doing. It is not-bleeding, or sucking-up the bloodied nose, or swallowing the broken lip’s blood among sharks. And so it has real tactical value. ‘Don’t let them see you sweat.’

However, inner strength weathers a shark frenzy, and defeats the sharks. It is hyper intelligent, perpetually determined, and immortal. It defeats, deters, fools, or evades them altogether (more often the latter). It is the source of total focus. It determines what we do, not how we look. It is the final arbiter in our contribution to outcomes. Inner strength eventually joins with outer confidence, and multiplies it.

Observe, journal, test, temper, and learn. We are not alone, and each of us has a good purpose for being related to the rest.

About Adaptive Fitness (Hint: One of the Principles is called Interval Farming)

Sept 2006 Aspen mixed forest ground0001Adaptive fitness means owning your physical training life and ending co-dependence on unsustainable, packaged dieting and fitness hype. Learn ten principles to help rewire yourself to train adaptively, consistently, and thoroughly for life. Seven training dimensions expand your training spaces. Spread the word to everyone who wants a sea change in their physical conditioning, sport, art, or work life…

Farm Your Training Day!

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 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.

Afraid to Change

This is a very important post. Here is a wonderful human being, a brother or sister, a son or daughter, a father or mother, a friend; standing at a lookout near the front after fighting a day’s battle. Good for the writer.

On fitness, health, and training, here is the truth: we will face the battle of the day whether we are fit or not. We will be subject to it whether we fight or not.

The proposition of lifelong training discipline is to adapt to the battle of the day so we improve and excel at meeting objectives that matter to us. That we would be more present and capable to serve loved ones, friends, neighbors, and more, because we are fitter.

It is harder when one is alone, without a purpose in mind, to find a reason to stand and participate in the battle engaging both body and mind. When someone we love becomes an important reason to train, exercise, and improve, we get traction and toughen-up. It seems paradoxical that something so soft as love toughens us to live well.

blaze trails together

back up your people by training yourself


I’m really–times 500–afraid of change. Why is change necessary? Here I am, tiredOfBeingOldAndTired, needing to lose  30–40 pounds or suffer and die, and I won’t change! I always say to myself: After this candy bar, I won’t eat candy bars anymore.  Uh humm. Right.

I read something last week, which totally applies here:

Pain is part of Change, Change is the price of Progress, and Progress is the Purpose of Life.

So today I made a few small changes: I only overate at dinner; I ate veggies and fruits on purpose; I drank loads of water; I exercised for 30 minutes. If I did that every day, over time my body would change?

View original post

Facing Violence: Crosscurrents and the Cornerstone of Trust in American Sport, Health, and Wellness

The Boston Marathon bombings uniquely symbolize the intersection of political violence and criminality with sport, in which the runners were innocent victims, not participants. In Boston, the violence reached out from outside the sport and attacked with vehemence. What a heartbreaking milestone to run past, but overcome it we must. We can’t let it become a stumbling block, but a resolute call to change.

As I write this, not only has an MIT police officer been shot down, but Boston Police have just engaged two young men with backpacks in a gun battle according to the NY Times; one suspect reportedly threw a bomb at police, and the other drove off through their barricade in an SUV.

The infection of criminal gangrene in sports had already been spread enough by gangland violence, sex, drugs, betting, and boozing from high school to college to pro ball players. Now we have terrorism?

Then there are the heat of passion murder suspects, acquitted after gloves didn’t fit, only to fall to lesser charges; the worst of child-predators in an assistant university football coach; and the long list of banned gymnastic coaches exposed by  the Orange County Register’s Mike Reid; and finally, the visceral criminal antics of athletes who assault women, wives, girlfriends, and prostitutes. After these, an illegal dog-fighting, gambling footballer seems like a cub scout.

The ethical slime on sports has spread via Olympian dopers; Tour de France dopers; a PGA tour champion and sex addict dissing family and fans; the squalid sexualization of Olympians in the Olympic village by a media and entertainment industry itself hopelessly twisted; a Laker cheating on his wife in a Vail hotel; and many, many more ugly hits on the integrity, health, and character-building potential of sport. How did we get here? That’s way beyond this post, but worth thinking about. This much is true: Forgetting history is not a good formula for success.

Can we credibly talk about health, fitness, and wellness without confronting the violence, disintegration, and addiction coursing through the veins of American culture and sport? I don’t think so. There’s something deeper we must resolve.

The Boston Marathon bombing saw political violence encroach on sport as happened to Israeli athletes in Uganda, prompting the 1977 raid on Entebbe. Such violations should wake us up to action. Not only has violence tainted sport, but children’s and college academics. There have been 387 school shootings in the United States since 1992 according to NEA bullying stats cited in this 2012 piece tell their own story. And these juvenile violence statistics were cited by a book published over ten years ago. There has been a uncivilizing trend in public schools despite the well established premise that schools should teach civilized values.

By the time the Sandy Hook Elementary assault happened, Newtown and all other school officials throughout the country knew or should have known about the 386 other shootings preceding theirs. And yet the Superintendent of Sandy Hook has told the press that there isn’t much more they could have done to prevent the assault. And yet money gets armored cars and armed guards. Celebs get bodyguard teams. Politicians get security services. Kids get bureaucrats’ excuses after they get shot. In other words, our sickness is on this order: money, fame, and power get more protection than children in schools. This is all upside down.

Per capita aggravated assaults in the US increased seven times between 1957 and 1993 according to information cited by Lt. Col. Dave Grossman in his book On Combat. It seems violence had increased, with some stalling in the 90’s, then picking up again. And I recall some spikes in parental violence during children’s games in the past decade. This dissertation surveys the literature about that from 2000-2012.

The violence sickness may seem a rare percentage risk in our daily lives, however, when we add up the convergence of the above factors, there can be risk convergence and multiplication. No doubt depression has its role, not only in America, but internationally.

What is amazing about the Boston Marathon bombings is that sport, exercise, and training combats depression, anger, and other ailments. So the Boston Marathon attack was tantamount to the patients refusing treatment attacking those undergoing treatment (running the race).

The cornerstone of health and wellness without violence is mutually earned and learned trust. Sport, art, and work are pathways to building such trust among us. Where cultural and social trust is, there is cohesion. Lack of trust and cohesion is a vacuum in a fuel chamber drawing in the fuel of violence.

Where sport and athleticism becomes corrupt, a major social component for learning character at a young age is lost. My gut tells me that grassroots, independent athleticism will help renew American sportsmanship, character, and ethics. We need individual commitment without regard to winning or losing, much as was the ethos for UCLA teams playing under Coach John Wooden. The ethic of excellence was more important than numeric victory, as Wooden wanted his athletes judging their performance according to what they were truly capable of, not by the temporary win or loss.

Boston: Prayers and Thoughts

Is it time to play hardball again?
–Photo linked from 9 News

Today terrorists (of whatever ilk or crazy ideology) took another shot at American freedom by bombing the Boston Marathon.

None of us will quit on freedom, not now, not ever. We love America and our fellow Americans. Maybe you know someone who hates or talks-up hating this wonderful country. There are too many blaming the US for defending itself after 1,000 times the people killed in Boston were killed on 9-11-01. One innocent life is too many.

Prayers tonight from here go out for the runners, families, bystanders, and people whose lives were changed forever today.

You may ask yourself…about food choices

You may ask yourself...about food choices

Where did a platypus learn to fight so good?

By adaptive training, no doubt. And most likely, eating most of his meals at home of high quality, healthy food choices from his supermarket where he likely appears as a mild mannered, everyday platypus. Still, if he must hurry out on a secret mission and needs to grab a quick bite out, you can bet he adapts to find the healthiest choices he can.

I can’t help but like Perry Platypus, his hat choice and the serious mind depicted underneath. He is a Platypus of few words who always does the right thing. He finds creative ways to get out of situations that may vex non-secret agents. What’s his secret? No one knows because he’s got character and keeps his cards close. Neither is Perry discouraged that his villainous opponent is not as ambitious as those of other action heroes, limiting his covetousness to his local tri-state area. Despite that, Perry is as serious as though the world was at risk even if few know about it. That’s dedication.

All of those attributes are captured well in the Subway campaign to give away Perry Platypus paraphernalia, including reusable bags that can be brought back to Subway to carry one’s sandwiches away instead of the usual plastic bag. See the photo close up above.

For environmental sense and because Subway does have a few lower calorie, lower sodium, zero trans fats, fast food choices on the healthier side (compared with most), I was glad to see them do something to interest kids; so I give the Perry bags a good review here.

Healthy as its PR sounds, there are plenty of fatty, sugary and salty ingredients and sauces at Subway. It remains for parents to guide their kids in making low sodium, low fat sandwich and side choices at Subway. Surely Jared the Subway guy did not major in Spicy Italians with chocolate chip cookies and cola during his career promoting Subway.

For the record, Subway’s website publishes guides to its menu items’ nutritional data. I like the six inch egg white on flat bread with cheese and a few veggies thrown in. As fast food goes, it is a positive, low fat, low cholesterol meal with good protein.

No doubt you may know of higher yield choices, so please comment about them. I know Subway’s a chain, and for some that’s lame, but then if it does something that heads in the right direction, that has impact. I hope to see organic choices popping up in “fast casual” chains, until it is the new normal and not an expensive fancy.

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.



The Coach’s Words Ring In A Non-Basketballer’s Ears

Coach John Wooden is well known for coaching his basketball players not to judge their performance on wins, but on whether they played to their full capability.

As I edit The Independent Athlete, I ask: Is this writing the best I can give? Would E.B. White pass this? Or Professor Strunk? The evaluation is worth prolonging the project. I want this book to connect with readers, not distract them.

By setting the deadlines at 2012’s end, I forced myself to get the content down. My habit had been to tinker with editing tasks before getting all of the content down. This time, using deadlines, I changed the way I write.

It's just over the next hill...

Whaddya mean it’s just over the next hill?

I hope readers will benefit from the attention to details.

At Least January 7, 2013 Eastern Christmas Was a Go

THE INDEPENDENT ATHLETE however, still has a mind of its own, a game little book running on and trying to be a big book, resisting hard pulls to the concise middle way of memorable prose.

Bear with me. No more Bust dates. She’s almost built.

As bust dates go, I’m kind of celebrating the busted Mayan calendar apocalypse thing that some of the Mystic Portal Pizza Planet folks had been predicting. I guess one of the big city newspapers went down to the former Mayan empire and quoted a few Mayan descendants who said it’s just a change in phase.

Back to it. Miss reading all of your training blogs and updates. Look forward to them once done.

Happy New Year everyone.Image

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


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?

From Footstrike 101: How Should Your Foot Hit The Ground?

Photo: Scott Draper/Competitor

Just received’s email newsletter “The RunDown,” linking to this topic on many minds:  Footstrike 101: How Should Your Foot Hit The Ground?

The article speaks for itself and I hope you’ll read it if you haven’t already.

Some preliminary observations of my own subjective experience on this topic:

1. Based on the article’s takeaways, maybe terminology should change from “Footstrike” to “Foot Roll” or “Foot Fall” with the sense of the contact staying under the main body mass.

2. I’ve found myself paying attention to what my feet do in different running situations. I want to see what my body does to adapt while running on different terrains, inclines, declines, surfaces and at different speeds etc.. I also want to know what I have made into habit, whether good or bad. Are such habits lacking in one type of running versus another? This might help figure out how to break a bad habit by recruiting insights from another situation.

3. Variety is the spice of life, and there are a variety of running purposes that the body’s design equips us for carrying out. What do those purposes require of our bodies, and, are we all hitting all of the purposes for running with our running? Are we diversifying?

electric quill…

Writing is a black hole. It closes out the molten sun ablaze in a dinner jacket of incandescent cloud.

Words float on red-eyed borders under a forehead sporting a hand print.

And, I ran on a treadmill.cropped-cropped-cropped-img_0256.jpg

3.67 miles in the Streets Around the Magic Kingdom and Some Related Reflections


As I took off on a morning run, I said “Have a good day in there.” My friend and our families were headed into Disneyland but I was taking a work day mid-vacation.

He said, “We can’t miss, it’s the happiest place on Earth.” It truly is a special place. The Disney approach is excellence and we all benefit from being around that. Companies send their executives to Disney training seminars for this reason. But more importantly, Disneyland shows us a world that caters to the joy and safety of children. That’s something unique and civilization-protecting. I believe it demands excellence from all of us.

Here’s a priority aside. It’s mine to deliver not just because this is my blog but because in a former life I observed family law and policy firsthand. I believe in one very good kind of intolerance that I hope becomes a groundswell: intolerance of adult conduct that disrespects the innocence, development needs, and impressionability of children.

Influences hostile toward children, their well being, and the innocence they stand for is not only a sort of declaration of war on all that is good, it is also a suicidal approach to civilization. And yet grown men and women profit from programming, games, images and materialistic output that not only lacks quality, but teaches children to lose their innocence instead of guard it as the divine gift that is is to treasure, protect and pass on within loving relationships.

Children are the citizens who will carry forward our civilization and who need us to pass batons of health, wisdom, good character by example, and true love by example. As adults we absolutely have an obligation to reform ourselves whenever we sense in ourselves anything that opposes health, wisdom, good character by example, and true love by example. It’s for the children yes, but it is also for us.

Children are a gift who in part call adults to be better people merely by existing in this world. They are also tomorrow’s adults who will vote and make important decisions about how to treat — guess who — today’s adults when they’re elderly. Get the picture? Do you want jaded, non-idealistic, defeated, confused, angry, morally compromised adults caring for you when you are old? Me either. Imperative aside paused.

This morning, before reporting to my wireless outlet to write and edit, I enjoyed an early run around the streets surrounding Disneyland to become acquainted with the area. It was overcast and rain water was still on the sidewalks and streets. The music picked up in the park around 8:00 AM, and the families streaming in were seeking fun and joy, and I wished them all well. Some parents were clearly struggling with obesity while their children looked like they were still free of it. I wondered what circumstances they faced.

I remembered this is one reason I so strongly believe that an affordable, adaptable, responsive path to adaptive self-training is so necessary. Because people matter. Every person matters. I want everyone to benefit from adaptive fitness approach to bring fitness within reach and a part of their lives for the rest of their lives.

That’s the purpose of the book. It’s worth the pain in the sitting muscles. Keep me in your good thoughts and prayers to write it so it works optimally for every person who reads it.

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.


miles and digging into power and plyometrics