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!

Aerial Study: Mountain Biker Salivary Gland Triggers

IMG_2620Could photographs as above cause excess salivary activity in mountain bikers? Note the lower riverbed. From the air it is hard to tell if this terrain would be beautiful or burdensome to mountain bikers. Maybe both.

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!

Rocky Mountain Photo Journal: Seven Miles Dedicated to Snoopy’s Citadel

IMG_7999

IMG_8006IMG_8009IMG_8017IMG_8021IMG_8033IMG_8034IMG_8037IMG_8030IMG_8040IMG_8041 IMG_8042 IMG_8062 IMG_8071 IMG_8073 IMG_8078 IMG_8079 IMG_8080 IMG_8082 IMG_8089 IMG_8090 IMG_8092 IMG_8093 IMG_8094 IMG_8098 IMG_8099 IMG_8107 IMG_8133 IMG_8140 IMG_8141 IMG_8144 IMG_8145 IMG_8146 IMG_8147 IMG_8151 IMG_8155 IMG_8156 IMG_8157 IMG_8158 IMG_8159 IMG_8160 IMG_8164 IMG_8165 IMG_8166 IMG_8167 IMG_8169 IMG_8170 IMG_8175 IMG_8181 IMG_8187 IMG_8191 IMG_8192 IMG_8193 IMG_8198 IMG_8200 IMG_8176 IMG_8177 IMG_8178 IMG_8198 IMG_8211 IMG_8213 IMG_8220 IMG_8227 IMG_8228 IMG_8229 IMG_8244 IMG_8247 IMG_8259 IMG_8262 IMG_8263 IMG_8264 IMG_8265 IMG_8266 IMG_8277 IMG_8278 IMG_8281 IMG_8282  IMG_8004Peace.

Updated / Revised: WSJ: Paris Offers Early Bird Special: Night Life Before Sunset

WSJ: Paris Offers Early Bird Special: Night Life Before Sunset

Click on Image for WSJ photos with full article…

Mind and body thrive on early-to-bed, early-to-rise sleep schedules. This should help!

Another club, says the article, offers dance parties in the daytime. What a great way to be physical without losing sleep, and to encourage family bonding in a healthy, moving activity. It’s encouraging to see a few businesses wise-up and introduce the notion of family friendly dance venues. This was once a routine rural family and community bonding event in small town America.In Australia I know they have “sports clubs” which are recreation centers really, with social gathering opportunities for all ages too.

Now imagine dance rooms with direct sunlight, fans, cool mist machines, and electrolytic drinks for healthy Vitamin D, good hydration, and a tan.

The French gave us the statue of Liberty. Maybe they’re liberating an industry that has become too jaded, opening our memory to the dance halls of old.

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

Urban Moment: Hotel Fitness Center, Local Walk, and Waits

download

Mixed it up with a Precor-equipped, hotel fitness room this weekend. It was a smallish space, but well-equipped. I saw no one using the fitness room throughout my stay.

I had more than I needed. Treadmills. Cable weight options. Dumbbells. An open floor and a Swiss Ball. Used them all then moved on to the next thing: a walk around the local area. Meandering with others, I used the time waiting for others to lean and push-off from a wall, bench, curb, pole, or building was a core and arm (sometimes plyometric) exercise. Every doubling of stairs was a step-up.

Had a drink of fresh air, and absorbed some sun. The greenery was soothing.

Play Is a Force of Nature

Do not underestimate the power of the Force…of Play. Parents who work at getting or staying fit sometimes think, “Wouldn’t it be nice to have an edge without steroids?”

Could you manage 90-minutes of constant, varied, physical, responsive, interactive, and emotionally alive play with your kid(s) or nephews or nieces? Sounds exhausting, and it can be, however, there is an energy loop that goes right back into you.

Focused, physically active play is challenging, varied training. There are high-intensity chases; intervals of quiet role playing to exercise recovery breathing and listening skills; dance; uproarious laughter; hiding (and controlling breathing while hiding); suspense;  evading and wrestling, just to keep the game going; avoiding water, foam projectiles, and martial arts moves; throwing; catching; holding; throwing games; target practice games; dancing; towing; falling; rolling; getting up again; and many, many more.

Marcus Aurelius said that life is more like wrestling than dancing. Focused play is both of these and more. The laughter, joy, communication, and satisfaction you will get because your child is happy from the undivided play time with you will go beyond calories and into the health benefits of sheer happiness, if you put yourself into it. Everyone will also sleep well, a boon for the immune system and brain.

Obviously exercise total focus, awareness, and preventive safety whenever playing. I don’t advocate hide and seek in places away from home where you lose sight of your child. One’s own safe and secure home is best for that.

"A force of nature, play is." --Yoda

“A force of nature, play is.”
–Yoda

Walkers: Walk, Talk, and Java: Black Is Beautiful

walking to meet, meeting to walk...

Just the brand at hand for today’s pictures…other brands will show up too in due time. Random selection from cabinet.

You want to be fit. It’s the weekend morning, and you haven’t trained in two weeks after a virus and the next week exhausting yourself catching up at work.

The coffee fumes reach out to you like a pungent, thermal hand, melting the sand man’s sand in your eyes.

If you like weekend mornings resetting with a friend at a coffee house, here is a sequence you might memorize:

Walk. Walk to meet, or walk with your friend, loved one, or business partner to the coffee house.

Talk. Bounce your ideas around, assemble your thoughts, and plow your mental fields while a cup warms your hands.

Black. Order your coffee black if possible, and if you sweeten it, use a few drops of honey. Same with tea.

Lean. Lean forward and eat lean.

Back. Walk back home!

Discoveries While Running

Running yielded a discovery on Saturday. Took a foothills run in a nearby city in a 67 degree breeze and found a sledding hill. It was all dry grass with green sprigs emerging, wooded at the bottom and each tree fixed with padding as ski lift columns are. Hay stacks lined the shrubberies of yards along the running path, to stop the flying tobogganers and sledders. I remember thinking, ” wouldn’t it be nice if we had just one more sizable snow…”

Sure enough, a storm is blowing in as I write this. Gratitude follows the zero drops of my feet.

Entering the Stream of Footsteps for 7 MI

By the end of my Half Marathon in 2012 Paul Bunyan, aka Bunion had stepped on the inside of my foot near the right toe. The right foot already had deformities in the toes and a neuroma from hiking and running in bad-fitting boots in another life. So after that race, having found shoes that let my feet splay out when running, I set out to reform and heal my feet.

Conveniently I’d also been working on the book in most spare moments, so that helped some. I continue working on final details, permissions and some additions that come to mind as I work on how the chapters harmonize. I am not slogging away over long writing sessions from the wee hours to the rising of the sun anymore, and for now I am grateful for that. The hardest part of making the deadline push to finish this book has been wanting to train as before, with writing something I fit in here and there. I feel like a kid longing for recess.

The 7 miles, run with fast intervals, was only one and a half minutes off my half marathon pace after laying off of serious running for a few months. I believe short, high intensity intervals I’ve done in between have helped.

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

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.

Image

Mountain Trail Run: Glory of Fall

barefoot shoes really stick to fixed boulders

interval hike and run up, up, up, run down…

Today called for an incline.

A rocky trail with nimble barefoot shoes is a fun place to move over in hike-run intervals.

Something to justify sitting down later on for writing and editing my book.

The training felt great, and I made it down before dark.

Yet another dimension. It could have been an asphalt hill.

It could have been a stadium of stairs.

Find your incline and you’ll be so inclined.

Have a wonderful start of your week.

the inner game and self-allowance

giving the self-critic the job of helping, not hindering our working, functioning self

New possibilities arise when our egoistic self-critic is retrained to help our working self.

you can
you always could

The classics The Inner Game of Tennis and The Inner Game of Golfboth by Timothy Gallwey, address one of the most tender topics for every one of us. The part of our egos that self-protect when we are overcoming a weakness or attempting something that is challenging for us. Gallwey does a great job describing how this ego-self emerged in his tennis students to stymie their progress and pressure them to quit.

These books are on my shelf as long term references. I’ve read what applies to all sports and did not detail the tennis or golf aspects. I’m not a tennis player or golfer, but I’ve played both, enough to understand the phenomenon specified in the book. My key goal, however, was to see how the book applies to other sports, arts and work tasks. You can apply the lessons learned there to any task in sport, art and work, or any sub-task. Perhaps the lessons apply even to our communications with others, or our personality print on any given situation.

Think of the things you quit that you would still like to learn, become proficient in, or even master. Think of the the next thing you need to get better at. Think of new possibilities for you if you were able to tame your inner mind during the learning process. This is about precision, efficiency, economy and becoming a smarter performer so that your work goes much further on your behalf. The upshot of all of this includes having more fun at what you’re doing even in the challenging areas for you.

I’m not going to take credit for these insights, but I’ll refer you to the source. The books are at major book sellers online and likely in some used bookstores. You won’t find mine there, though.

It is my purpose to make the M7 Adaptive Fitness Guidebook one of those reference books that you want to keep on your virtual bookshelf. If you’ve read the books or if you read them in the future, feel free to comment on your experiences implementing the principles.

Cheers!