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!

February Flight Scenes on Sunday Family Walk

When we have trained a lot two days in a row, and want to push it, sometimes we need to take advantage of something I call “active patience.” If you need recovery time from arduous training, but don’t want to take that time, then walk with your family, friends, or solo if that is your recharge inspiration.

You’re still active, staying mobile, and improving your recovery experience.

Hit the Road Jack

Mountains catch light and shadow so subtly and differently from moment to moment, their beauty brings enough surprise to feel transportive. There is a sense of renewal given by myriad conditions.

It is the same way when you hit the road for a walk, run, or cycling. Part of the reason for hitting the road is to put variety in your life. There are so many roads, routes, directions, and orders of taking them that hitting the road will often have reset value for you.

So hit the road. Renaming yourself Jack is optional.IMG_8282

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

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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.

More Water Sunday and Monday’s Post-Rain Foothill Street Hike in Boulder

Flooding...

Flooding in Colorado

Trails in Boulder County Open Spaces closed from flooding Monday, so a street hike was the next best thing. Mostly. Except seeing flood damage.

Trails in Boulder County Open Spaces were closed from flooding Monday, so a street hike was the next best thing. Mostly. Except seeing flood damage which I didn’t photograph out of respect.

A few more photos and videos coming soon.

Combatting Loneliness By Training Life

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Loneliness does not discriminate. Probably everyone knows what kind of life events, states of being, and physical burdens correlate with it. Whatever isolation and loneliness comes from, those who suffer from it know why solitary confinement is one of the worst punishments prisons dole out.

A training life can move you out of the lonely place into a new life.

Growing your own training life from the ground up will lead you into short, manageable social interactions that begin slowly and gently to drain away the loneliness with each outing. You’ll have time to think, to hold problems up to the sun in your mind and heart, and to subject them to the light that dawns as you move.

The sunshine can boost you up some more.

Start simple: a walk or hike. Go to a nearby running track, a trail you know, or a park with long sidewalk pathways along a lake or river. Or just make the city blocks in a familiar area your training scape.

It is training, and retraining your brain, nerves, muscles, and body chemistry simply to get out and move in the outdoors. So much happens when you do this, there is an automatic element to outdoor outings.

Dress in what’s comfortable, do what you need to do to feel comfortable to get out the door. Then soak up the world’s outdoor riches as you journey.

7-mile hike and run on Chicago Lakes Trail

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This hike started out with running intervals. On one of those I lost footing on a gravelly down slope. I nailed my barefoot running shoe on a sharp, fixed rock trying to catch myself. It bruised my foot good. I’m grateful that is all it did.

For our magenta flower lovers.

For our magenta flower lovers.

IMG_7935IMG_7961I started at 10,600 feet at Echo Lake. I turned around at mile 3.5 to make a 7 mile run-hike. Below is my foot:

it was already ugly.

it was already ugly.

Windows in the Sky Symbolize Promise

photo(4)photo(3)With outdoor training of any type, you get to be in the elements. Yesterday, these ionized the air and gave a gift of raindrops.

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

Let Your Paths Be Many (for sustainable endurance training)

Let Your Paths Be Many

Mileage training navigates many paths in time, space, and season.

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

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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.

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!

Science Daily: Older People Who Diet Without Exercising Lose Valuable Muscle Mass

use exercise time to spend time with your elders...

Generations staying fit together…

This 2008 piece is relevant to people who are undertaking weight loss. At the link, you will find other very useful related pieces on exercise, attitudes toward exercise and aspects of weight loss. A hat tip to my AFPA newsletter for referencing this and other Science Daily pieces.

Amber Alerts: TO: OUTDOOR TRAINERS, RUNNERS, ENTHUSIASTS, CLIMBERS, HIKERS, SKIERS, RUNNERS AND MORE

PLEASE PASS THIS ON. When it comes to keeping a lookout, outdoor fitness, sports and training enthusiasts cover lots of ground, terrain, streets and other paths. That’s why I’m re-posting and linking to information to become familiar with the Jessica Ridgeway case, and other recent attempted or active abduction facts so that more eyes and ears can expand the lookout beyond the limits of current searches.Below are descriptive facts on more than one case in the region.

Click here for continually updated blog on latest in authorities’ attempts to bring Jessica Ridgeway’s murderer to justice.

Also, here are links to relatively recent incidents of attempted or active child abductions together with descriptions of vehicles or persons where available. Any of the facts noted may lead to discoveries that could protect children and help law enforcement. One happened Monday in Cody, Wyoming and the FBI is studying that one for similarities.

Cody, Wyoming abduction: Arrested.

Arvada, Colorado attempts: royal blue sedan; link to story for composite sketch.

Iowa abuction: similar age, gender to Jessica. Active case over 2 months since disappearances.

Sheridan, Colorado attempted abduction of 2 year old in June. White van and see story for sketch of suspect.

You may find other attempted or active abduction stories by your own research. Be advised, children aren’t the only ones, in 2010 at Ketner Lake in Westminster, Colorado, a man reportedly tried to abduct an adult female runner using a chemical on a cloth.

The Track

a place for solitude and friendship

What does a track traversed become

where we run the rim of the world

committed to a circuit of movement

a luminous ellipse in true turning

forging constitutions, energies, visions

what does a track become

that pulls life together as one?