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.

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!

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.

Thanksgiving

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There is giving thanks and there is thankfulness as a path to giving.

Thanks follows receiving, and receiving teaches giving.

Giving and receiving, receiving and giving, creates a life flow of relationship to others.

Flow of life washes away impossibility thinking, connecting possibilities to and among our moving selves.

That is a snapshot of the training life, a life flow discipline helping us anchor our energy for giving and receiving, recovering and thanking, loving and working for others’ well being.

When a wall daunts us, adapting, we find a way. Believe there is a way and go, and a way will emerge in the wilderness.

Holiday breaks bring windfalls of time to establish new disciplines to develop and nurture in smaller increments in busier working times. Use the windfalls, and feast on new disciplines for your wellness and new capabilities.

 

Water

There are times you may not consciously realize that you need or want to renew your relationship to water in your training life.

Yet water and its properties are forces of nature that are part of your physical, mental, and if you will, spiritual being.

My Denver Half Marathon Half Rainbow

follow the path of movement

Take time to recover

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IMG_9549 download

Lake in a snowstorm

IMG_8277 IMG_8278 IMG_9048 cropped-img_0265.jpg IMG_0822 IMG_7101 icey lake

If you’ve read the book “Farm Your Training Day: An American Dream of Sustainable Personal Fitness”…

..and you believe it will help others bridge gaps to a self-led, dauntless, consistent training life within their busy-tiring schedules…

Then please feel free to rate and review the book at one of the following venues!

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

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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.

Five Rounds with the Heavy Bag

Yesterday’s training in the Mind-Body-Sport dimension.

Continuous punching is key. Stay moving in between rounds. For progressions, increase punching rate, power, intensity, speed throughout rounds. This gradually warms the joints and muscles, taking more impact as you go. If you don’t know how to punch, boxing gyms are good about teaching fundamentals.

Wrap the hands well to support wrists and cushion the bones of the hand. Snug, not circulation-cutting. The wraps I have are dummy-proof, with text on them saying “this side down,” a thumb loop, and self-secured with Velcro (TM). Put heavy bag or other striking gloves on, set your timer and have at it.

Today is Mountain. The plan is interval hiking-running. Will bring a camera and record the high points. Let me know with comments if you prefer detailed trip reports, or just highlights.

CLEAR YOUR READINESS FOR THIS AND ALL OTHER EXERCISES WITH YOUR PHYSICIAN. SEE THE LEGAL STUFFING PAGE VIA THE LINK ABOVE.

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

Mountain Memories Make Me Want To Save The World

in a cloud

in a cloud

blue white blaze of cold bolt through my heart

blue white blaze of cold bolt through my heart

live on

live on

by my path

by my path

awed

awed

color

color

stalks of plenty

stalks of plenty

ledge

ledge

mountain towns

mountain towns

treading by light

treading by light

lead or follow

and take Earth back

and take Earth back

to heart

to heart

flow

flow

of God

of God

to hop to everywhere

to hop to everywhere

so much

so much

to come back to sense

to come back to sense

green and blue

green and blue

wildness

wildness

Elbert

Elbert

to you

to you

14 plus

14 plus

thirteen and some

thirteen and some

Torreys

Torreys

shalom

shalom

Art and Run

Every sport is also an art, and when our performance becomes artistic, we are excelling.

In my sport this morning I worked through movements that challenged my ranges of motion in the muscles and structures surrounding my hips and shoulders. I observed myself in and out of alignment with efficient bodily structure, and felt the implications for balance. I challenged myself, and made some improvements in form, technique and movement. While there are scores of other movements I want to improve on and excel in within my current focus, I am pleased with any progress. My art and sport challenges me with movements that are not part of my normal base conditioning and training.

After this experience, I went out and ran three miles and some tenths in my Altras. I was more aware of my running form following a session in my sport this morning. I also found myself at a brisker pace than I expected after having denied myself running for three days.

train to lift others up

Train to uplift others and dance until you’re 95.

Sport, Art, Work

Today I spent thirty minutes in my sport. I subjected myself to someone else’s standard. I felt the difference between the results I sought and the reality I experienced.

I entered the flow that is sometimes called “the zone” only briefly, and exited from it. I spent more time working on basic movements in my sport, revising and grappling with form, balance and relative position. It was rewarding to be engaged, learning and improving, even if incrementally.

Does it matter what my sport is?

From the standpoint of my inspiration, of course. From the standpoint of yours, which is the point of this blog, not really.

What matters is that we have something to which to apply raw physical conditioning work. Sport, art or work are purposes for training. These test our spirit, character and state of being no matter what age we are, no matter how we look, and no matter what anyone says or thinks.

And the results we can use for greater purposes. Who will we need to be strong for? What situation may arise? These questions are our foundations for training motivation.

apply excellence to your world

train and do