Parked Eldorado Canyon corner store at Highway 93 and ran up Highway 170 through Eldorado Springs, a climber’s haven. Passed through town, past the sheer cliffs, and found Fowler Trail, running it back down to join back up with Highway 170 then back to start. The run was a little over 8 miles, about 50% road and 50% trail.
There 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.
It was 88 degrees out today, and with the smell of firework gunpowder still with me, I ran gentle hills on asphalt in the hot summer sun. I put in two sprint intervals, both uphill. I loaded enough water before starting.
I love our country.
Happy Fourth of July!
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10 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!
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.
Ran the fine country and ranch roads of Northern Colorado in the cool, sunshiney air and logged 5.02 miles.
The run felt humble in phases, especially during intervals in which I stepped up my pace, however, finishing I felt immediately better and recovered quickly. I think this bug is about gone.
You know how it is when you think it’s gone, you’re trying to tell someone something, and the mere intake of air to speak draws a cough, and you feel like your 400 years old because of it. Still, it didn’t make me feel like staying home today and eating gobs of hot salsa with chips and drinking 400 gallons of water.
Yesterday, though, it did make me feel like eating medium hot Thai fried rice, a veggie spring roll, and a pot of hot green tea. Later, invited out yet again, dinner involved Miso soup and a small flask of hot sake. These are comforting substances at the end of a virus.
Also comforting was letting garlic flakes sit on the back of my tongue, and sort of marinate and waft through the upper respiratory tract with the believed knowledge that garlic is a natural antibiotic. Anecdotally I felt less inflammation around the cough zone in my throat after trying that.
I think we both know you’ve heard enough. I’m just glad you stop by from time to time. It’s a privilege for this writer.
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.
I did not expect the unexpected on Saturday. That’s good or else it wouldn’t be called unexpected. Expectations did not fail, they changed. However, adapting prevailed.
I’d planned a 5-7 mile run depending on how my foot felt. My friend and neighbor (who has been very busy lately) happened to be running at the same time. It was good to catch up, and to have someone else to share a cadence with on the road. We didn’t say much, just our feet. My friend’s ankle limits his running, a result of pounding from basketball. After a brief talk about that, and some talk about Eastern medicine approaches, I ran his run with him for three miles. I could run again later, and do a double. It was no problem for me. Waving him off and running further would have risked discouraging future runs together, so I ran in with him. My neighbor invited me to the Mayweather-Alvarez fight later in the evening. I said yes, and we parted ways.
I went inside, and focused on the heaviest kettle bells for 100 slow, near continuous movements (squat / dead lifts / rows / shrugs / incline presses).
After the run I had intended to spend the morning working on my current writing project, study my NSCA strength conditioning materials, and watch the thunderheads build over Colorado. Then I thought of my brother-in-law’s brother, whose basement had been flooded in the foothill community he lives in.
I put in a call. He was tearing soaked carpet out of a walkout basement. Nice. As I spoke to him I watched a huge thunderhead building over the mountains in his direction. Phoning a person whose basement has been flooded to say, “Hey, how’s it going, let’s get together sometime,” is shallow to someone in deeper waters, so it was not long before I was driving down a rural country road toward the mountains, toting water remediation stuff I got from Lowes and my garage. It was an opportunity to listen to a U2 CD I got at a garage sale and drive new roads.
It also became a physical labor opportunity for conditioning. Here were some movements one doesn’t get to do every day. Squeegy work, water vacuuming, more carpet removal, baseboard prying, movement of irregular, heavy items, fan assembly, including a Precor treadmill, box hauling, and dumping water vac containers. After 3 hours of that, I realized that opportunities for exercise will arise under many circumstances helping people with physical burdens.
Later it was Pho Vietnamese soup with my family, and we all puzzled over the question of MSG, what had the least of it, and how to avoid it in the future when we wanted to go out.
The Mayweather fight was excellent as was the good company and conversation at my neighbor’s house. Observing Mayweather’s boxing mastery was a beautiful thing to behold. His humor came out a couple of times too. Without destroying his opponent physically, he mastered the fight in every way. His defense was subtle, swift, and sapped his opponent’s energy. His jab was a granite blur. His combinations were carefully timed, highly accurate, and powerful. His larger and younger opponent had not trained as hard or as long to be a master of the sweet science. Mayweather had, and it showed. On the other had, Mayweather’s team had forced a catch-weight regulation on Alvarez that had Alvarez dropping and gaining weight again swiftly before the fight. It may have affected Alvarez adversely to undergo such a fluctuation. Asked about it, Mayweather’s team chalked it up to the art of war.
An interesting fact: Mayweather was accompanied to the ring by rapper Lil Wayne and singer Justin Bieber. Psychological warfare, no doubt, meant to distract, or maybe feign excessive preoccupation with fame. If so, Mayweather’s training was definitely not distracted by fame.
Overview and Preview as Seen at iBookstore, Lulu.com, Barnes and Noble, and Amazon (with some formatting changes here).
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
And a brief hello from mile eight:
This was a paved run, whereas I had become used to dirt trails of late. The paved run in hybrid barefoot / road shoes did challenge my lower calves and knees with the need to stretch from time to time in the last 3 miles. I pulled a sock off that was pulling my little toes too hard as I ran.
Adaptive 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…
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:
Five point Three mile steady state run on long country road blocks; horse manure in the fresh cool air, an occasional barking dog or passing vehicle…
An early toughening run aimed into the future at a ten-miler trail race 5 months and 1200 miles away.
During those 5 months, gradual pace increases, distance increases, multidimensional training in support, and much enjoyment are elements in a loose plan.
Two things let’s remember together:
1. Remember not to give up;
2. Remember to remember not to give up.
3. Try, more than forcing, to let good form in your sport happen.
4. Remind me how to count.
Running well below the profile of average runners, staying slow on purpose, I opened up to the ruddy and wheat hued fragments of crushed pebble and granite meeting my feet; the leafy spring air; the man pulling the bass from the water below me; the odd gait of a man ahead on the trail as he looked up into a tree; the approaching sound waves from the woodpecker he was looking at; then the sight of the downy- feathered, juvenile, white and black woodpecker drumming for breakfast on a dead arm of a great lakeside tree. I later saw the same man on the second pass, walking away from the area, and I got a profound sense of his solitude.
A husband and wife walked their dog around the lake, and on the third pass, we exchanged pleasantries. On my last lap, someone’s feet crunched on the pathway behind me. The first other-runner of the morning, a woman, ran past. For a moment, I almost protested this by boosting my pace. Instead of focusing on her, I looked inside at the impulse to do that, and laughed. I also felt the forces of her passage, and how her presence ahead created a wake in an athletic dimension inviting me to keep pace behind her. I could feel the impulsion to lock onto her pace, keeping a static distance. It was something dynamic in the atmosphere, unique to human beings training in proximity. I resisted this pace-setting force in order to better feel it’s pull, and I have to say, there’s more to it than me, the other-runner, and our minds. The other runner’s effort, whatever pains, feedback, and adjustments were happening, were happening because of her spirit pushing herself through the air and light.
I arrived at the end of this passage of this morning run energized that the goal of re-acclimating and toughening my feet, ankles, knees, hips, lungs, and circulatory system with the simple act of running, had begun again. The first part of my weekend mileage day was complete. I am grateful for another run.
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.
To keep a journal on your exercise doesn’t necessarily mean repetitions, times, distances and the like. It might, but for many, what comes into or out of the heart and mind while training is a higher value of training. For those people I say, journal about your training, sport, art or work. Let that stay with you and motivate you to seek more insight with training as your catalyst.
To be sustainable, training must be adaptive. Not in the sense of using Darwinian terms as marketing triggers. Adaptive training must flex with the priorities in our lives: our work, our families, our elders’ needs, our community involvements, our sport, work or art.
Through journal work, our training can also help us focus on and solve problems we or others we serve may face. We may feed our problems into our subconscious while training.
May an adaptive training life be yours so that what was daunting yesterday becomes a topic laced with lightness and humor for life today.
Training is energy generation. A life without it is a vehicle that does not refuel or burn fuel efficiently. Our participation is required in efficiently generating the energy that we need. By that we can share more. Yet by that we can also go distances mentally, and catalyze internal change that gets us moving where we had previously been stuck.