Color Hike in the Mountain Dimension

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Mountain Dimension: 8.2 Mile Road and Trail Run at Eldorado Canyon State Park

ran up the road at the canyon base, then joined Fowler trail and doubled back up on the mountainside (see trail opposite the climber) …there were climbers on the rock today and the natural springs pool was packed with whooping, hollering, happy people escaping the heat…saw a lot of smiling people today.

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.

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!

Coastal trails and fair ocean breezes

 

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

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Today’s Background and Banner Change in Honor of the Mountain Dimension & the Adaptive Vision of the Fort Carson Army Wellness Center

Whether earthen or architectural the Mountain dimension awaits your training life to let it in.

Inclines are everywhere to be found, and in death valley is there not a heat mountain to scale as some try their constitution and thermostat in that crucible of temperatures?

Mountains too, are icons of your goals. Each has a higher purpose than its own summit. Have a look at this pilgrim’s training incline called the Manitou Incline highlighted in Military Times:

From the website of the Army Wellness Center-Fort Carson at Forrest Resiliency Center:

We assist in the facilitation of healthy lifestyle programs for all ARMY component Soldiers and their families, retirees, and civilians. The clientele spans all ages from young adult to retirees.  The way ahead involves working directly with units at unit locations as well as with individuals and group classes at the Wellness Center.  Expansion of services includes sports medicine care, which will focus attention to readiness and rehabilitation.

Vancouver Boating, Bicycles & Rainy Walks / Colorado Eldorado Canyon Run & Rain Aftermath

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To catch up on my periodic journaling of training experiences:

Vancouver, BC. Be it known that I skipped the hotel fitness center in Vancouver BC, and opted for family whale watching, walks in the rain, and bicycling in the sunshine.

On the whale boat I could have sat the entire journey and monitored the Pacific waters for sea life. But I spent some wonderful time holding my child and working on fixing on distant, relatively fixed points to avoid symptoms of motion sickness as we motored over the waves to where the whales were spotted off the coast.

Going up to the boat’s viewing roof, I found that riding those waves in a rain coat afforded me a nice, standing core exercise trying to stay balanced on the boat, minimizing dependence on the rails.

Movement with Forces training came into play staying out in the rainy, windy sea weather and exposing myself to the wet cold for a time. Cold, wet sea weather is a force.

Another force encountered was the motion of moving in circles on my feet on the top deck relative to the boat’s forward, swell-riding motion. The circling was to scan the ocean’s surface for whales and other sea animals, while keeping balance, orientation, and trying to mitigate motion symptoms. This was a unique experience. I might have slogged through it, jetting along with the experience incidentally, and trying to avoid the elements as sources of discomfort instead of sources of mind-body training.

Instead I decided to consciously engage the ride as a crossing of training dimensions, and I thoroughly enjoyed it while witnessing the stunning beauty of the NW coasts and isles. Along with others I got to share ocean air and space with killer whales, humpbacks, sea lions, porpoises, and varied seabirds. The salt on the air, the relaxing of the boat’s fellow riders, and the graciousness of the husband-wife captain-naturalist team really enhanced our day.

Our walks in the rainy city gave us many chances to negotiate the architectural inclines, hilly city blocks, and wall tops as we used our feet to move through the concrete, glass, and steel mountains. The sea air blowing between them was a bonus. After much cool weather walking about, you can imagine that fish and chips, coffee, and hot chocolate called out to us a time or two. Let me also recommend the practice for parents of safely holding hands with your child in the city, and swinging him over the lines, manhole covers, sidewalk designs, and props found along the city course. I think switching sides and getting both arms in on the child swing is a good practice. Teaching city safety  and enjoyment awareness at the same time is a bonus. During these walks, sudden footraces are known to break out, too. Race you to that monument — to that hydrant — to that vent – to that tree…

Our bicycle outing was just plain fun in the sunshine viewing the mountains we hadn’t been able to see for the clouds for three days straight. And walking some sandy, shelly, mossy, and very clean inner beaches came with the cycling trip through Stanley Park.

We had no time to hit all the most advertised destinations, but we saved a list for another time if it comes available.

To counter the experience of sitting on planes, trains, and automobiles, I used the symmetrical carrying and lifting of luggage, treating it as if I were carrying kettlebells, and keeping the exercises with it closer-in and less conspicuous so as not to embarrass family too much. This included lunging it, squatting to lift it, shrugging it, variable one and two armed rows, curling it, shouldering it, and the like. Same with the carry on back pack. Luggage that I carry is often between 35 and 40 pounds, and serves nicely as a clunky kettle bell by the top handle. I also kick it up with my foot when putting it on wheels and pulling the handle out to pull it. Sitting in airport seats I am able to do wrist curls with my luggage, propping wrists on knees and grasping the top handle.

Trips can afford more than in my laziness I took advantage of.

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

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Visited an Old Friend Today Named Snoopy (a.k.a. the Citadel)

The YouTube clip is from the top of the East, some say South Tower of The Citadel. Some call it Snoopy because of rock outcropping that looks like Charlie Brown’s dog. Will update with photos of different kinds from this beautiful 13,294 foot twin peak ascent. I climbed it last in 2007, and again today. It is a beautiful, soaring twin tower with some “technical” effort once reaching each of the two towers. Today I only climbed up one and down one stretch and was able to scramble, step, and hike the rest.

More photos and videos to come from this trip, and some reflections.

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.

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

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Overview and Preview as Seen at iBookstore, Lulu.com, Barnes and Noble, and Amazon (with some formatting changes here).
Overview
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

Acknowledgements

3.6 Twilight Rainy Running Interval Fit Into Family Camping Debut

Twilight Running in the Forest

Twilight Running in the Forest

Fitting In

Fitting In

Setting

Setting

Terrain: Mountain

Elevation: 10,000 Feet

Distance: 3.6 Miles

Time: Twilight after Sundown

Conditions: Rainy

Temps: 40’s Fahrenheit.

Priority: Last. Family-firsts came first, and therein, this writer’s personal, adaptive training purpose-growth.

Special Occasions: First family camp-out with our girl, first-time fishing with her, first-time rainy camp-out, first-time camp-out for dog, and first tent construction and fire build with my daughter, and first tent take down in the rain with my better half. Joyous experiences.

Tag-Team Family Training Principle: Covered for my spouse, enabling her time to hike and run without distraction, a rarity for her. In a setting away from home (absent the familiar rationales) one who writes about accessible training for others, for self, and tests these principles, faces own selfishness. The practice emerges with greater focus away from home, evangelized by reflection in a tent, and by a fire, symbolizing the burning away of my rationales.

Team Member Check: Ceded nutrition lead to spouse, whose professional vocational training, research, and intrinsic discipline better fills the nutritional knowledge role between us, as I pursue the adaptive personal fitness focus. Teams and their members share ownership. A family must choose teamwork, every member contributing, and every member respecting the others’ contributions. A dedicated zone of listening to the expertise and role, an area that calls us to expand this mutuality, and harmony.

All in all, a wonderful weekend, a wonderful place, and joy in the rain.

7.55 Hike with Sprint Intervals with a fellow Writer…

On Walker Loop Trail, he whose laziness left his i-Phone in that little top pocket of his Camelback(TM) found rescue in Hiking-to-Healthy’s blog, who is one of you: the diligent, the excellers, the mountain movers who visit this blog and make it real…

We worked in some boulder scrambles, and each used a fallen pine tree trunk as a power lifting prop. We counted ourselves successful just to budge it several inches off the slope. The oxygen debt from sprinting on a mountain grade was humbling in a way that made one-minute’s recovery seem to slow down in time.

Here’s one of several shots from Hiking-to-Healthy’s earlier and thorough photo-journal capture of Walker Loop Trail:

Click on this and you’ll hyperspace to Hiking-to-Healthy’s blog, the illustrious Rocky Mountain hiking team whose trail and summit journals are some of the highest quality on the net.

Approval Screen from Lulu.com: Farm Your Training Day: An American Dream of Sustainable Personal Fitness

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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

Favorite Training Experiences

What are some of your favorite training memories? Those special experiences you come back to in your mind are worthy of reflection.

Shorter, intense training has been the rage in the time management age.

Yet one of my favorite training experiences was taking a 15-mile Fall hike up a closed, paved summit road above timber line, with some jogging intervals thrown in both ways. The summit was harsh, with gale force winds. The road switchbacks were long and tedious. I took my pack, found a long, established snow field and glissaded down, bypassing about two miles of road. I remember hiking down in the dark under a clear star flush sky, the wind a memory. The moon was out, and it was reflecting on the face of an alpine lake deep in a gorge below me. Something was agitating the water in that lake, perhaps wind, and the reflection of the moon would disperse into what looked like white fireflies circling above the lake. It was surreal and beautiful.

By the time I was done, I had logged 18 miles of bliss, adrenaline, and appreciation for life.

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

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

Things Are Looking Up: Taking Intervals Into the Mountain Zone

When a windfall time bloc opened up my Saturday morning, I was on the road for the mountains by 6AM. Snow fog and freezing drizzle cut visibility in the foothills and I nearly turned around. In another ten minutes, the clouds started breaking. It was a blue sky day above 10,000 feet, although it was below freezing with some winds, so I layered up.

You may have hills where you live. You may have only one hill where you live. Your only hill might even be your driveway. Or maybe a setting on a treadmill. It’s no matter. In my mind, any incline you can go up may be classified as your mountain zone. Bleachers, stairs, stadiums and grass hillocks can work well too. We can be resourceful.

Today I ran intervals on slight inclines, levels and downhills, and hiked the steeper, rockier or trickier terrain. There was more hiking than running, but like a good training entree, we season subtly. We don’t dump the whole canister of salt in the training soup that makes up our very interesting training lives.

Today I was able to interval hike-run 6 miles, gaining about 1500 feet, carrying a light 20 pound pack. I took 2 Gu Energy packs, 1 Tuna package, a hydration system with a few liters, and planned my time frame according to my supplies. It was a great time. I saw two quiet Ptarmigans, bubbling brooks, soaring cliffs and spires, and massifs all around.

When I am on flat land, I see mountains in the clouds, or depth and height in the skies. Inspirational perspectives are everywhere to be found.

SAFETY: Consider that training in high mountain elevations and backcountry carries with it serious risks and dangers to those who are prepared much less those who are underprepared or unknowledgeable. Get a check up with your doctor clearing you for exertion at altitude, and get training for movement in the mountains. Go out with certified mountain guides. If you can’t afford that, go with more experienced hikers and / or mountaineers. Meanwhile, most mountain clubs recommend “Mountaineering: The Freedom of the Hills” as a classic introduction to mountaineering. See my Good Reads link.

Be extra observant, know where you are, where you’re going, tell a few people your planned route, sign trailhead registers, even tell rangers in the district you’re hiking in. START EARLY and PLAN AHEAD. Dress in layers of wicking fabrics, not cotton, or else sweat will build up in your clothes and freeze if you get into some cold weather. You’ll need extra water, enough appropriate food, a first aid kit and means of communication.

After all of that, I’m sure you’re happy with your driveway, treadmill or stairs. For me, it’s worth the tedious preparation, and that becomes more routine also. Hills and mountains are a great resource. I hope your weekend has been so good you can’t put it to words.

an underrated experience