Run, Hike, Walk, Behold: Mix It Up

As it happens, when I wrote my last post with the plan of writing biweekly, business endeavors long in the making — no kidding, there were others primary to this book — kicked into higher gear.

And I disappeared. Yet you all visited to encourage me on. Thanks, and I will look forward to catching up with you also.

Still living my training days…still following the path of adaptive, multi-dimensional training. Still remembering the days in 2007 when I began observing training needs in people, and studying, and formulating a written way that others could own to resolve their training lives; training for life, for sport, art, or work…

Will endeavor to drop in more often, and perhaps allow the posts themselves to determine their frequency. Some places along the training way…

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Return to Blogging with Biweekly Estimate

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Good to be back! Wishing all well.

The training never stopped, just the blogging. Back on now, with new businesses underway, and G2G Fit LLC’s evolution also underway. Where are we going? Stay tuned is all I can say!

A new book is in the planning stages, with a re-titling and shortening of the first book.

The new book is a secret project, unique in concept. Look forward to the process.

Also I look forward to stopping in more to see others’ training, running, sport, and expedition blogs. Cheers, everyone!

Lightening

Print

One, two, three, four…steps, reps, seconds, heartbeats, minutes, quarter hours, half hours, hours, quarter days, half days, days, weeks, months is all a continuum no matter what we are doing.

In three minutes how many arrows may be fired?

In two minutes how many hurdles may be jumped, how many yards on a track covered, how punches and kicks delivered on the bag?

In 90 seconds how many lunges, crunches, and pushups can be done?

In thirty seconds how many times can you vertical throw, catch-squat, then vertical throw a soft medicine ball?

Short intervals are lightening bolts in our training lives. The difference from lightening: we can harness this training energy. Our bodies are like the Earth and the training we do is the lightening feeding into us.

The movements, momentum, and good form matter…the pace you intuitively know is what you need to progress, i.e. to come back again tomorrow and train again.

It’s a beautiful freedom to have and use, so gratitude inspiring each day.

List the Factors

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1. Make a list of the factors that interrupt your physical training life, your positive mental attitude, and your breathing, i.e. what makes you hold your breath?

2. Make a list of adaptive responses that achieve a quantum of training time, movements, or objectives; halt the factors damaging attitude; and reset your continuous breathing.

3. Consider your list of adaptive responses as athletic training objectives, that is, trainable behaviors.

Implement and practice as needed or desired.

Adapt or Die: Shot at the Title (or) Adapting a Title

It is just like I was as a kid, sitting before the test, remembering a passage read, and looking at multiple choice picks for what the title of the passage in the test question should have been…over thought it then, and…

Flashback to now.

What in the world do I name this book?

And is it worth re-titling?

Is it as simple as republishing a new edition with a different title?

And then, what do I do with the blog?

Maybe while I figure all of this out, I’ll get my camera fixed so I can post new visual content too. Can’t take good shots with what I’ve got.

All these questions and more, on deck.

Weight loss and the athletic spirit

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When you’re overweight: there is the you that tethers your mind and emotions about your body to your body, holding it down, and vice versa.

Then there is the you capable of sensing your separateness from your own body that respects what the body can do if allowed.

This is your spirit that can untie your body from the current emotional state to let it move. It’s kind of like taking your dog for a walk when you feel half asleep. Or letting the parking brake off of your car. Or stepping up during an emergency.

The part of you who rises above the emotion-shackled body and body-shackled emotional state is the athletic spirit, the worker’s ethic, and the artists inspiration. This you is capable of adaptive training.

Turns out, freed from the body-mind and its every notion about the body (from aches to analyses) the emotions will serve the athletic spirit. Once moving, these two will lead the mind and body to freedom and greater well being.

Whoa: The Blog that Fell Off of a…that Adapted

Cover the big rocks first in your priority flow...little ones will follow on soon enough.

Cover the big rocks first in your priority flow…little ones will follow on soon enough.

I’ve seen the apology and non-apology posts for no blogging. Remembering those, and remembering that I was not terribly worried that someone had not blogged regularly enough (unless maybe I knew they had a health challenge of some kind and there was a sudden change), I’ll not make a big deal out of my down-tempo in blogging.

That is consistent with the principles in my book for remaining consistent anyhow.

One of the principles of adaptive training, i.e. Farming the Training Day, is adaptive journaling and recording of the training events and training days we undertake as adaptive athletes.

Recording results is more or less data keeping and tracking progress using training metrics that matter to your goals. Still, bear in mind that if you’re crunched on time because life demands it, it’s more important that your body absorbs training of the quality needed at the moment than that you record every detail, or train in accordance with what you want to record. You may later catch up with estimates. That is not a problem so long as self-honesty guides your estimates.

Journaling is different. Journaling is more of your own personal sense and prose-flow-think-through about your training quality, experience, and the state of you. That too may be embraced or shelved, but let’s not let the recording and thinking about what we do be a prerequisite to freely doing what’s good for us and others. So, if being with others who need me is more important than thinking-through my training experience this day, I’ll shelve the journal or the blog or the data checklist, training, and then get back to my people.

That is what adaptive training does from my humble perspective. Can we be flexible enough to admit to ourselves that everything material and energetic in and around us changes, moves, and many of these states of being are temporary? When we do, we get a better sense of the value of completing our training, and sustaining the quality of life it was meant to support by keeping balance.

A kind of humorous skit could be made to illustrate this by imagining an action movie where the hero is training like a champion. A speeding train is heading for a broken track and the hero is called. “Not now,” he says. “I’m in the middle of a training routine, can’t you see that?”

So that is a comical illustration of what it might look like if we put off someone we love or someone who depends on us so that we can complete our training day according to some kind of inflexible regimen we establish, but that does not necessarily serve the best interests of our lives.

Ode to the Sometimes Early Afternoon Elixir of Post-Training Comfort and Consciousness

Open on self to defeat feelings of self-pity.

And below, note the coffee packet may be missing, probably because I took it.

Sadly, when out of coffee, I have been known to scrounge for instant coffee packets from K-ration boxes found in antique desks bought at estate sales for deceased beachcombers who used metal detectors on Easter island  to uncover Cargo Cult stashes in the early 1960s. Having been stored for decades alongside aging, sweating ammo, pineapple incense, and old desk varnish, there was more kick and fruity overtones in that coffee than when it was freeze-dried in the early ’40s.

Training through the Narrows

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There is an old adage as true today as ever: “Be kind, for everyone is fighting a great battle.”

A great battle in a relatively affluent country is being jostled and pulled in too many directions. We become acquainted with deciding what not to do instead of what to do. As many opportunities morph into ‘needs,’ it seems that some primordial, upstream-salmon gene activates in our brains and bodies, pushing us to grasp for more than we can do.

Many opportunities may knock, and when they do, be on the lookout for Mr. or Ms. Burnout at your door. This solicitor has bad teeth, dark circles under his eyes, a dehydrated look, burning flames of ambition receding in the irises, and a smoky smell – not cigarettes – but the reek of the grinding, engine-melting residue of neglect. For if we are not paying the insurance premium of exercise regularly, and descending from healthy habits because of it, succeed as we might elsewhere, we may not be around long enough to enjoy it.

One way to guard against a visit from this phantom of temptation is to adapt to it by physically training during his visit. This ends-justify-the-means ghost grasps at the wheedling, whining frustration of our unfinished goals; our haunting imperfections. It would ride them as your horses, pulling you and your life behind, clinging to uncertain ropes.

Imagine yourself answering the door as he or she knocks, earnestly beseeching you to listen and pointing to the pale horse out front; asking you to get behind this high-functioning stressor.

And you answer wearing your running shoes, shorts, and t-shirt. You tell the ghost you are going for a run, and you would love to listen to the pitch along your running route. As you establish your cadence on the asphalt, on the trail, and through the physical world of sunshine, air, seasonal scents, and sweat, you notice that he is having a very hard time keeping up. It seems you have come down to earth, and by doing so, entered a state of peace that cooled and moistened your brow, eased your mind, and helped you find your heart. Gratitude for what you have dawns in your heart, and you realize how much better you could devote yourself to what you have.

What is most important? Your run gives you a real opportunity to meditate on that. As you let the run go through your body, making you stronger, you let your mind drift over the topography of your life, and realize what are the tectonics, the foundations of your peaks and troughs. Soon you can distinguish between what is wise for you and what is not. You have outrun the pressure sell.

And that is a mighty fine pace for anyone to make.

900 Today

Blogging has been sitting on a back burner…lots of work, and professional continuing-ed at present…

Today: Nine-hundred strength training exercise movements 60% External WR. 40% Bodyweight WR.

2-days ago: Vehicle Push-Pull.

Hike four days ago.

Soccer Scrimmage five days ago.

 

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.

Now Available on Amazon Kindle

 

Now on Kindle for $7.19

product_thumbnail10 adaptable, customizable principles, and 7 training dimensions / evolutions that provide a broad and deep base for whatever you’re training for, in sport, arts, or work. This is a book that harmonizes training philosophy and practical, very simple takeaways for sustaining a consistent, building, growing training life. Cheers!

Embrace your least favorite element of training

the open sky

the open sky

If you delve into your least favored training areas, be it endurance, primary muscle strength, core strength, or application in sports, arts, or work, you will be raising the level of your foundational condition.

Let tedium become self-training in the gift of focus.

Let hardship be your elevator.

Let slowness be your path to thoroughness in preparation, and prevention.

Cheers!

Practical Training Takeaway: About Workout Books and Swimming for Core with Cardio-Respiratory and Recovery Benefits Included

When I bought the book by fellow blogger and authors Reeves, Paglini, et al. Triathletes Swim First: 100+ Beginning Swim Workouts for Triathletes, I had planned at first to buy a hard copy.

I changed my mind and downloaded the e-book instead. The reason: I use the book by these athletes for one of many options to train the core muscles, and for mobility training of all muscle groups with cardio, breathing, recovery, and buoyancy benefits included.

Takeway Training Tip: With the book on my desktop, I can print-off one of the workouts from one or more pages, and bring it with me to the pool for guidance.

This is also true for all of those fitness, training, and health books that tend to get lost on your bookshelves with workouts, pictorial how-to sequences, and instructive tips in them. If you buy them in e-book form, you can easily print-off the pages with the content you want to work on, and take them with you.

You can even laminate them, create a card folio, and re-use them to save paper, and increase your fluency in variety training.

This is very much a simple way to put all of those sport, training, and fitness books to good use in your adaptive training life.

It also helps the athlete or wellness author to sell an e-book instead of a hard copy, as there is less production expense. Here, the green of the trees and the green of author profits come together.

The Go-To Trail, Run, Ride, evolution…

Priorities yesterday precluded a trip to the mountains. And that is the time for one of my Go-To Trails in the hills.

A Go-To (hike, run, ride, routine) is a friend to you and your training days. This friend can enrich your life and make you more consistent. You may see your go-to as a “done that,” yet they are really more like snowflakes.

So yesterday I went to an open space at the edge of a nearby hillside neighborhood with a wonderful view of the place I couldn’t get to: the mountains. There, I start high, go low, then return high up hill. I hiked the downhills, and ran the uphills and flats.

I found new game trail loops, a section of oil and gas service road, and soft, green grass vistas. The ground was softened by recently melted snow. It was about 50F out.

Started with about 30 minutes of sun left, and the hundreds of red winged blackbirds in the wetland draws riving these hills were singing their hearts out. As soon as the sun was patently behind the mountains they all went totally silent.

My Go-To was not what I expected. It was better.

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No One Says You Have To…

Usually, no one says anything at all. They’re too preoccupied with their own lives to care too much about whether you are training or not. But someday, there may come a moment in time when everything slows down and you are in a situation. Not just any situation, but a big situation requiring that you be strong, fast, durable, fit, tough, coordinated, accurate, agile, and 100% committed.

So, just…

Strap on your helmet and your cycle shoes;

Slide into your road running shoes;

Tie-on your trail runners;

Pack your swim gear;

Wrap your hands;

Lay down your training mat;

Decide on the park with all the bars and props;

Remember that sprinting track;

Go to the mountain trail;

Hit the gym;

Arrive at the ropes course;

Turn the key, lock-up and go. Go out there, or in there, and find a new training experience this day.

Forget all the other times, forget you, forget them, forget it, forget whatever, and move-in-training with no catches, divisions, or hesitation, just the best form and flow of movement you can find.

It need not be perfect movement, but get moving, and work on improving each time you train until your weak is strong; slow is quick; quick is lightening fast; sluggish is sharp; hesitant is rhythmic; off-is-on; and you find within yourself ever-better performance each new evolution you train through.

Be patient and non-judgmental toward yourself. Simply let your analytic self see the objective, see the difference between what was done and the objective, and let your whole self get behind a new effort ever closer to, or right on the objective, getting better, closer, and ever more proficient.

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Each new flight is yours to navigate.

If you can do this once in training sessions during one day, you can do it every other training day the rest of your life, improving in some way, small, medium, or big. I’ll take any improvement I can get on any given day, and let the rest go until tomorrow.

Round 3 with the Versatile Round Timer

Three minutes can make a difference, fuel some inner heat, and force better breathing to keep on…

If you do this get cleared by your personal physician for it and get a tutorial on wrapping your hands. Have fun!

Note, the round timer has a clip on the back, suggesting it can accompany and time you at whatever kind of interval training effort you would like, except underwater:

IMG_2126and it says something really important for all of us, now matter who we are or what we’re training for. I took a close-up and made it the Header photo so you could read it!

700 Weight Resistance Movements 75% Bodyweight 25% Iron and an Adaptive Training Cure

Yesterday was a sound strength training day, and I found myself reflecting on this thought stream from a recent hike, simplified below:

Truth is so effectual, it needs no anger, pride, fear, or weaponized delivery to be heard. It only needs the telling absent those things, and if possible in love and humility, to resound, reverberate, be received, taken to heart, and possibly passed down for generations.”

As I reflected on this, I realized it has great potential for adaptive training, that is, slipping the punches to self and others that come with anger and fear attached to:

(1) the avoidance of some truth about self, or

(2) fearful or vengeful anger at those who are a source of injustices toward others, self, and worst of all, those we love.

How often does truth go untold or told to shut-ears because the mixture of fear and anger allowed to crowd out the simple, powerful, healing, even nucleus-changing truth?

The truth in matters of all sizes may be scorched, burned, or concealed in the fire and smoke of passions that crowd it, from fear to anger to pride to disgust.

And yet, the simple truth, said, in love and humility, will free the teller as much as those who can hear that truth told. And each one of us will be able to hear it when this untarnished, nourishing truth arrives.

Imagine what energy comes from a body, mind, and spirit un-fettered by fear of the truth, embracing the truth, and working truth through the whole being with every footstep, movement, and every labor.

Look at how truth-to-self was able to do the unexpectedly unthinkably powerful:

By writing this post, I am not claiming I could do what these two women did in their grace and forgiveness, in part imparted through many, in both cases from higher places spacious enough to deliver freedom from the intrinsic assault of traumatic injustice.

I don’t claim any foresight in the field of forgiveness, but I do see a simple truth  grasped personally by these two women which makes me wonder…

If much simpler truths about self, or what we witness in the misuse of power were not sources of fear, were unburdened by anger, and unpolluted by pride; if simple truth were told in love however love would wisely tell the simple truths, how much harm, hurt, suffering, and injustice could be extinguished, prevented, and instead nourishing relationships  and virtues grown instead?

Spring Beckons my Running Shoes

Like Smaug the Dragon, the eyes of my road running shoes open at the breath of Spring in the air, fair winds blowing upon the great icy mountain of doubt. Stand to train again.

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.

Adaptive Training Medicine Ball: Pillar of Resilient Strength

credit TheAwesomer.com

Two posts ago, you may have watched Rocky Marciano kicking a medicine ball back to a trainer who threw it at his feet, doing a modified, repetitive rocking crunch at a fast clip for some functional impact, timing, muscle, and perhaps plyometric work. The cardiovascular benefits no doubt would track tempo, duration, and force.

Let’s take a soft medicine ball into a new context. We begin with a weight right for us. We take the medicine ball to a wall or pillar, where we will hold it against the pillar or wall with our upper back, head, neck, chest, well, really, any part of our body we want, with the objective of not letting it fall to the ground.

Go for time. How long can we keep it moving without it dropping? As it rolls up, sideways, down, diagonally, in curves, and countless configurations, our bodies must adapt to keep it there.

This is one way to stay interested in your strength training life.