7.5
Whew... where did two months go? The world has turned upside down in just 8 weeks, and yet it might make more sense now than it did before. Slowing down, and totally changing perspective on what it ‘normal’ can be a good thing.
Hopefully you are weathering the global coronavirus response in a measured and compassionate way. Extraordinary times can require an extraordinary response, and out of that we’re sure to grow.
How’s your pantry? If ever there was a challenge to our eating and activity habits, it is now. With 7+ weeks of quarantine and counting, knowing how to stock a healthful, life-giving pantry is crucial. Thankfully, we have been able to keep all our staples on hand, and our whole crew is healthy.
When it comes to physical activity, remember great sites like Darebee.com, CrossFit.com and Spartan.com. There are months worth of healthful workouts available to keep you toned, fit, and challenged, and maybe thriving more than if you were going to the gym.
For me, I’m 5 months into my 1000 running goal for 2020. I picked up a side goal of 100 miles in a month (which I completed for April, today). I’m also going to do 100 miles in a week, likely next month in May, just to see if I can do it. My average resting heart rate is down to around 48-50... so there are definitely benefits to an active running habit.
Make every effort to lean into these strange and unprecedented times. While it is unsettling and even scary, press on in a confident way, and try to savor the time away from the old normal, while leaning into the new normal.
By the Way
Do what you can to establish a regular body weight training regimen. I think the social distancing we’re under will definitely teach us that we never needed a weight machines and spin classes. Find your own groove, keep it interesting and varied, and stick to it.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Sunday, April 26, 2020
Sunday, January 26, 2020
Embrace Crazy
7.3
One of my go-to YouTube channels is The Ginger Runner (Ethan Newberry, who happens to be a red head, and his wife Kim.) Ethan has a great outlook on life, and as a filmmaker, musician and runner, he likes to combine his passions to encourage regular people to pursue endurance goals that others may see as crazy.
A recent post from Ethan was about a 100 mile week that he ran late last year. To many, running 100 miles in a week is certainly crazy. In the endurance community, that's kind of a normal week... Ethan considers himself a regular, middle-of-the-pack runner, and had put off attempting the 100 mile week for a long time. But then 2019 was his year.
As it turned out, he did just fine, breaking up his runs between some shorter (7-8 mile) days and longer ones (15 miles). He successfully completed the 100 miles in 7 days, and can add that to his other regular-guy endurance exploits.
This year I've been embracing my own crazy, with a goal of running a 1,000 mile year in 2020. In 2019 I logged 700 miles, just with my regular, semi-intentional running schedule. I realized that with a bit of focus and intention, I could probably hit the 1,000 mile mark without too much trouble.
Realize though, that the only way to log big goals (especially ones requiring endurance athletics) is to maintain a great pantry, and to intimately know your own metabolism and recovery patterns. As I've invested years getting to know my health and nutrition needs, it has yielded a baseline of wellness that keeps me injury-free, and running strong.
So far, I have logged 80 miles in January, and I'm right on track. As winter wanes and Spartan training ramps up, I look forward to consistently building toward the 1k goal.
Maybe 2020 is a year for you to embrace a goal that's a bit crazy. Maybe it's the year to finally get nerdy about your food, and see if you can overcome those aches and pains simply by eating nutrient-dense, real food. Find your tribe, and dig into a goal that gets you out of bed, keeps you out of trouble, and brings life and vigor to you and the world around you.
By the Way
I think I'll add my own 100 mile week to my 2020 schedule. It's about 15 miles a day for 7 days. That can be broken up numerous ways (2 or even 3 runs a day of varying lengths), and you have to figure out your calories and active recovery in between. Then there's the demands of family and work, and life continuing in the background... Sounds like a great challenge!
A recent post from Ethan was about a 100 mile week that he ran late last year. To many, running 100 miles in a week is certainly crazy. In the endurance community, that's kind of a normal week... Ethan considers himself a regular, middle-of-the-pack runner, and had put off attempting the 100 mile week for a long time. But then 2019 was his year.
As it turned out, he did just fine, breaking up his runs between some shorter (7-8 mile) days and longer ones (15 miles). He successfully completed the 100 miles in 7 days, and can add that to his other regular-guy endurance exploits.
This year I've been embracing my own crazy, with a goal of running a 1,000 mile year in 2020. In 2019 I logged 700 miles, just with my regular, semi-intentional running schedule. I realized that with a bit of focus and intention, I could probably hit the 1,000 mile mark without too much trouble.
Realize though, that the only way to log big goals (especially ones requiring endurance athletics) is to maintain a great pantry, and to intimately know your own metabolism and recovery patterns. As I've invested years getting to know my health and nutrition needs, it has yielded a baseline of wellness that keeps me injury-free, and running strong.
So far, I have logged 80 miles in January, and I'm right on track. As winter wanes and Spartan training ramps up, I look forward to consistently building toward the 1k goal.
Maybe 2020 is a year for you to embrace a goal that's a bit crazy. Maybe it's the year to finally get nerdy about your food, and see if you can overcome those aches and pains simply by eating nutrient-dense, real food. Find your tribe, and dig into a goal that gets you out of bed, keeps you out of trouble, and brings life and vigor to you and the world around you.
By the Way
I think I'll add my own 100 mile week to my 2020 schedule. It's about 15 miles a day for 7 days. That can be broken up numerous ways (2 or even 3 runs a day of varying lengths), and you have to figure out your calories and active recovery in between. Then there's the demands of family and work, and life continuing in the background... Sounds like a great challenge!
Sunday, September 22, 2019
Grow and Thrive
6.22
What I have grown to appreciate about living a wellness lifestyle, is how it keeps me out of trouble. I have a fitness regime that now spans 7 days a week. None of it is too grueling, but it is certainly demanding, and I'm disciplined enough to be consistent.
Investing in wellness grows us in ways we often don't anticipate. In the Spartan Race world they call it obstacle immunity and resiliency. What I would also call it is resistance to vices and illicit habits. Who has time or need for booze and philandering when you're healthy, well-adjusted, and physically beat at the end of the day? And knowing that tomorrow morning brings the next recovery run or endurance workout (not to mention family, work, and community engagement), sleep becomes precious.
Signing up for regular races will also bring you an opportunity to thrive. I eat very cleanly the last 10 days to 2 weeks prior to a race. No inflammatory foods, coffee, chocolate dairy, etc. And what's great about that is how healthy I feel and the energy I have. And no aches or pains beyond simple muscle exertion. That's a great place to be...
What supports a wellness lifestyle like this? Some conviction...Some basic nutritional knowledge...A deep and growing understanding of our own body and how it responds to foods and movement... A tribe to journey with... (including support from spouse and kids, and those close to you...)
Then we simply journey on. We invest in a great wellness day today, and string those together into a healthy wellness week, which becomes a successful wellness month. Pretty soon we have lived a thriving wellness year.
So, if you haven't tuned into your pantry recently, give it a once-over and see what's in it. Make some healthy substitutions. Find your tribe, and get moving. Set a great goal, and better yet, a growing vision for your wellness lifestyle. Then go live and grow and thrive.
Yesterday I ran my 9th Spartan race. This one was with a team from work, and it was a blast! This year Spartan reformatted their stadium races into the 'Stadion' format. Different than other Spartan Races, the Stadion mixes in gym exercise movements (box jumps and ball slams, the assault bike and weighted burpees) to keep it interesting. It was a beautiful day at Citizen Bank Park in Philly, and we finished together, and really enjoyed the race.
What I have grown to appreciate about living a wellness lifestyle, is how it keeps me out of trouble. I have a fitness regime that now spans 7 days a week. None of it is too grueling, but it is certainly demanding, and I'm disciplined enough to be consistent.
Investing in wellness grows us in ways we often don't anticipate. In the Spartan Race world they call it obstacle immunity and resiliency. What I would also call it is resistance to vices and illicit habits. Who has time or need for booze and philandering when you're healthy, well-adjusted, and physically beat at the end of the day? And knowing that tomorrow morning brings the next recovery run or endurance workout (not to mention family, work, and community engagement), sleep becomes precious.
Signing up for regular races will also bring you an opportunity to thrive. I eat very cleanly the last 10 days to 2 weeks prior to a race. No inflammatory foods, coffee, chocolate dairy, etc. And what's great about that is how healthy I feel and the energy I have. And no aches or pains beyond simple muscle exertion. That's a great place to be...
What supports a wellness lifestyle like this? Some conviction...Some basic nutritional knowledge...A deep and growing understanding of our own body and how it responds to foods and movement... A tribe to journey with... (including support from spouse and kids, and those close to you...)
Then we simply journey on. We invest in a great wellness day today, and string those together into a healthy wellness week, which becomes a successful wellness month. Pretty soon we have lived a thriving wellness year.
So, if you haven't tuned into your pantry recently, give it a once-over and see what's in it. Make some healthy substitutions. Find your tribe, and get moving. Set a great goal, and better yet, a growing vision for your wellness lifestyle. Then go live and grow and thrive.
By the Way
Yesterday I ran my 9th Spartan race. This one was with a team from work, and it was a blast! This year Spartan reformatted their stadium races into the 'Stadion' format. Different than other Spartan Races, the Stadion mixes in gym exercise movements (box jumps and ball slams, the assault bike and weighted burpees) to keep it interesting. It was a beautiful day at Citizen Bank Park in Philly, and we finished together, and really enjoyed the race.
Sunday, September 15, 2019
Burpees and Calories
6.21
Soon enough it will be the holidays, and we'll be treated to the joys and foods that make holiday celebrations so memorable. With all the festivities come calories and loads of inflammatory foods that our bodies would do better without. But there are some simple disciplines we can put in place to help.
The reality is, our body weight comes down to basic calories-in-calories-out calculations. Our caloric needs change as we age, and it is different for men and women, but to maintain our current weight, our nutritional food intake needs to yield a zero-sum with our activity. If we favor food, we gain weight; if we favor activity, we lose weight.
Try out this great calorie calculator from Mayo Clinic - it shows the estimated calories you need to maintain the weight you are, based on current height, weight, age and activity level.
Click here for the calorie calculator
My Garmin tells me I burn about 2700 calories a day, mainly because I do 40 minutes of functional training on weekdays, and 1-2 hour workout-run sessions on Saturdays and Sundays. On a heavy workout day when I'm also cutting the lawn, that might be a 3500+ calorie day...
The point is, we only need to get our bodies moving to burn some calories. Walking is a great, low-impact activity to burn calories. So it swimming. So are burpees! Burpees are one of the best all-body exercises (arms, core, legs, plus coordination, and aerobic stamina.)
Spartan did a great article a few weeks ago about how many burpees are needed to overcome our less-than-healthy food choices. Check out the article here.
This is a great time of the year to incorporate simple activity disciplines with our healthy eating choices. The foundation we build now will serve us well a few months from now when holiday festivities are everywhere, and that foundation will serve us well for a lifetime.
There are innumerable activity calculators that show calories burned with certain activities. Try out one today to see how much activity will get you some good burn. Here's one from www.healthyeater.com - click here for the calculator.
Soon enough it will be the holidays, and we'll be treated to the joys and foods that make holiday celebrations so memorable. With all the festivities come calories and loads of inflammatory foods that our bodies would do better without. But there are some simple disciplines we can put in place to help.
The reality is, our body weight comes down to basic calories-in-calories-out calculations. Our caloric needs change as we age, and it is different for men and women, but to maintain our current weight, our nutritional food intake needs to yield a zero-sum with our activity. If we favor food, we gain weight; if we favor activity, we lose weight.
Try out this great calorie calculator from Mayo Clinic - it shows the estimated calories you need to maintain the weight you are, based on current height, weight, age and activity level.
Click here for the calorie calculator
My Garmin tells me I burn about 2700 calories a day, mainly because I do 40 minutes of functional training on weekdays, and 1-2 hour workout-run sessions on Saturdays and Sundays. On a heavy workout day when I'm also cutting the lawn, that might be a 3500+ calorie day...
The point is, we only need to get our bodies moving to burn some calories. Walking is a great, low-impact activity to burn calories. So it swimming. So are burpees! Burpees are one of the best all-body exercises (arms, core, legs, plus coordination, and aerobic stamina.)Spartan did a great article a few weeks ago about how many burpees are needed to overcome our less-than-healthy food choices. Check out the article here.
This is a great time of the year to incorporate simple activity disciplines with our healthy eating choices. The foundation we build now will serve us well a few months from now when holiday festivities are everywhere, and that foundation will serve us well for a lifetime.
By the Way
There are innumerable activity calculators that show calories burned with certain activities. Try out one today to see how much activity will get you some good burn. Here's one from www.healthyeater.com - click here for the calculator.
Sunday, September 1, 2019
Taking Stock
6.20
Where is 2019 going?! How can it be the unofficial end of summer, the restart of school for all the kiddos, with fall arriving in just a few weeks? Well, it can be, and it is. As we finish these last few months, and take stock of all that happened over the last 12 months, hopefully you can look back with good memories and gratitude.
For me, this has been a great year. I have continued to focus on simple wellness goals, to regularly evaluate our pantry and fridge for great food choices, and to stretch my physical capacity with challenging workouts and races. While I set out to achieve a Spartan trifecta of some challenging events beyond just Spartan races, I'm realizing that a better plan probably resulted from the Spartan races I've participated in. I completed my first Ultra, and I think there will be more of those in my future.
Our family enjoyed a great vacation a couple weeks ago, and took our wellness pursuits with us. We traveled to Canada, where I included a couple of runs to enjoy the local scenery, and my older daughter and I did a great workout along the Ottawa River. We shared some tasty poutine and beaver tails (Canadian fun-food) while at the same time sticking to our 90/10 eating goals and healthy choices.
To close out the year I may end up doing 3 more Spartan races. We gathered a team from work to do the Stadion Sprint in Philly (at Citizens Bank Park). It's been great to share a training schedule and encourage each other to grow and step up to a challenge. This is a first Spartan Race for most of the team. I also have two pending trips in October where I can tag on a Spartan Race local to my destination. Destination races are always a good time, because the venue is always an adventure, even if we know what to expect in the race.
I'd say my biggest wellness accomplishment of 2019 has been further study of collagen and the healing benefits we get from this simple 'bone broth' protein foundation in our diet. I know my body is healthier still from supplementing with collagen.
How about your journey? You set out with particular goals for 2019. Did you achieve what you hoped? Even if you needed to modify things because circumstances changed, did the initial vision pull you forward?
As a family, we are also starting to launch our older kids into their lives and careers. As they establish their own routines and households, it's cool to see them making legitimate wellness choices in their food and fitness. Who knows what races we may do together in the coming years, and what we'll be able to learn from them.
Where is 2019 going?! How can it be the unofficial end of summer, the restart of school for all the kiddos, with fall arriving in just a few weeks? Well, it can be, and it is. As we finish these last few months, and take stock of all that happened over the last 12 months, hopefully you can look back with good memories and gratitude.For me, this has been a great year. I have continued to focus on simple wellness goals, to regularly evaluate our pantry and fridge for great food choices, and to stretch my physical capacity with challenging workouts and races. While I set out to achieve a Spartan trifecta of some challenging events beyond just Spartan races, I'm realizing that a better plan probably resulted from the Spartan races I've participated in. I completed my first Ultra, and I think there will be more of those in my future.
Our family enjoyed a great vacation a couple weeks ago, and took our wellness pursuits with us. We traveled to Canada, where I included a couple of runs to enjoy the local scenery, and my older daughter and I did a great workout along the Ottawa River. We shared some tasty poutine and beaver tails (Canadian fun-food) while at the same time sticking to our 90/10 eating goals and healthy choices.
To close out the year I may end up doing 3 more Spartan races. We gathered a team from work to do the Stadion Sprint in Philly (at Citizens Bank Park). It's been great to share a training schedule and encourage each other to grow and step up to a challenge. This is a first Spartan Race for most of the team. I also have two pending trips in October where I can tag on a Spartan Race local to my destination. Destination races are always a good time, because the venue is always an adventure, even if we know what to expect in the race.
I'd say my biggest wellness accomplishment of 2019 has been further study of collagen and the healing benefits we get from this simple 'bone broth' protein foundation in our diet. I know my body is healthier still from supplementing with collagen.
How about your journey? You set out with particular goals for 2019. Did you achieve what you hoped? Even if you needed to modify things because circumstances changed, did the initial vision pull you forward?
By the Way
As a family, we are also starting to launch our older kids into their lives and careers. As they establish their own routines and households, it's cool to see them making legitimate wellness choices in their food and fitness. Who knows what races we may do together in the coming years, and what we'll be able to learn from them.
Sunday, August 4, 2019
Adult PE
6.18
This weekend is the 2019 Crossfit Games in Madison, Wisconsin. For the fitness world, it's a really big deal. I've been following Crossfit on YouTube for about 3 or 4 years, and have grown to appreciate the truly functional fitness promoted by the Crossfit program and lifestyle.
It is an encouraging community of 'adult PE'. Remember at various levels of primary education, how we always had to do some form of PE (physical education)? Whether it was time on the playground, or compulsory shooting of baskets in the gym, physical exercise was important to growing up.
Crossfit recognizes that need for regular exertion and working up a good sweat, as well as the simple, unprocessed food to fuel our activity. There are over 13,000 Crossfit affiliate 'boxes' (gyms) around the world, making Crossfit the biggest gym franchise worldwide.
The Crossfit Games started a little over 10 years ago in California as a gathering for encouragement, sharing of best approaches and workouts, and the chance to throw down against some of the fittest athletes from around the world. Now it has become the yearly stage to feature the very best in elite fitness.
And for those of us who follow Crossfit, or better yet, participate, adult PE is a great thing. I have gained so much guidance into functional fitness, and I'm sure it will serve me well the rest of my days. I have insights on how to keep my knees and hips limber and strong. I learn about endurance and growing in strength. And through the posts and vloggers on YouTube, I see what is possible when we commit to hard work and consistency.
How's your PE? Maybe tune into the Crossfit Games content this week and see what is truly possible in human performance. These athletes are the world's elite; some are Olympic champions, all are committed to a life of affirming the best in others and their fitness.
For the best feed on the Crossfit Games go to the Rogue YouTube channel: Rogue on YouTube.
My very favorite, encouraging and family friendly vlogger in the Crossfit world is Craig Richey. He has a great following, a gift of encouragement, and love of regular people growing their capacity for a great life. Check out Team Richey here: TeamRICHEY on YouTube.
This weekend is the 2019 Crossfit Games in Madison, Wisconsin. For the fitness world, it's a really big deal. I've been following Crossfit on YouTube for about 3 or 4 years, and have grown to appreciate the truly functional fitness promoted by the Crossfit program and lifestyle.It is an encouraging community of 'adult PE'. Remember at various levels of primary education, how we always had to do some form of PE (physical education)? Whether it was time on the playground, or compulsory shooting of baskets in the gym, physical exercise was important to growing up.
Crossfit recognizes that need for regular exertion and working up a good sweat, as well as the simple, unprocessed food to fuel our activity. There are over 13,000 Crossfit affiliate 'boxes' (gyms) around the world, making Crossfit the biggest gym franchise worldwide.
The Crossfit Games started a little over 10 years ago in California as a gathering for encouragement, sharing of best approaches and workouts, and the chance to throw down against some of the fittest athletes from around the world. Now it has become the yearly stage to feature the very best in elite fitness.
And for those of us who follow Crossfit, or better yet, participate, adult PE is a great thing. I have gained so much guidance into functional fitness, and I'm sure it will serve me well the rest of my days. I have insights on how to keep my knees and hips limber and strong. I learn about endurance and growing in strength. And through the posts and vloggers on YouTube, I see what is possible when we commit to hard work and consistency.
How's your PE? Maybe tune into the Crossfit Games content this week and see what is truly possible in human performance. These athletes are the world's elite; some are Olympic champions, all are committed to a life of affirming the best in others and their fitness.
For the best feed on the Crossfit Games go to the Rogue YouTube channel: Rogue on YouTube.
By the Way
My very favorite, encouraging and family friendly vlogger in the Crossfit world is Craig Richey. He has a great following, a gift of encouragement, and love of regular people growing their capacity for a great life. Check out Team Richey here: TeamRICHEY on YouTube.Sunday, July 7, 2019
On Track
6.16
Nine years into my wellness habit, I'm fitter and stronger than any other season of my life. I was often sickly as a kid (tonsils removed, appendix removed, life-threatening accidents and surgeries... it was rough.) In college, while my general health stabilized, I started with underlying gut issues that persisted until just a few years ago. That's a long time to weather a daily grind of ill-health.
Now things are different. After all the years of research and challenging my food and physical activity choices, I'm fitter, stronger, pain-free and loving life. My mental focus is consistently on-point. My joints and back are healthy and perform great, even under consistent physical exertion.
What's the secret? There is no secret... It's just a relentless pursuit of a simplified pantry, eating real food that my body appreciates, and regular physical activity that challenges me weekly, monthly and yearly.
What we eat matters... be aware that we are, literally, what we eat. My diet is mostly Paleo-style right now. Meat and veggies, nuts and seeds, some fruit, little starch and sugar. I have found that my body does well if I avoid grass grains (wheat, oats, rice, corn, etc.) and nightshade veggies (tomatoes, potatoes, peppers and such).
Combine this with a commitment to Spartan training and physical rigors of a good sweat 6-7 times a week, and I've found something to sustain me for years to come. My muscles are toned, and my gut is healthy. I have endurance to take on all kinds of challenges (including the mental and emotional ones that come with work and family life - ie, improved wellness improves numerous facets of our lives.)
Your journey is different, yet we all benefit from investing in a clean pantry, vigorous physical exercise and goals big enough to lead us on. So make great goals today. Find a wellness buddy, and better yet, a whole wellness tribe. Challenge yourself to something you thought you could never do, then go do it. Make wellness a habit, and you'll be on track to exceptional physical and mental health.
I have my next Spartan race coming up this weekend. I'll be at the Palmerton Super to log my 2nd of 3 races this season (for a 2019 Spartan Trifecta). While this wasn't my original plan for this year, I'm in race-day shape physically, and excited to hit the mountain hard (this race is at the Blue Mountain ski resort, so the course trails are literally up and down the ski slopes).
Nine years into my wellness habit, I'm fitter and stronger than any other season of my life. I was often sickly as a kid (tonsils removed, appendix removed, life-threatening accidents and surgeries... it was rough.) In college, while my general health stabilized, I started with underlying gut issues that persisted until just a few years ago. That's a long time to weather a daily grind of ill-health.
Now things are different. After all the years of research and challenging my food and physical activity choices, I'm fitter, stronger, pain-free and loving life. My mental focus is consistently on-point. My joints and back are healthy and perform great, even under consistent physical exertion.
What's the secret? There is no secret... It's just a relentless pursuit of a simplified pantry, eating real food that my body appreciates, and regular physical activity that challenges me weekly, monthly and yearly.
What we eat matters... be aware that we are, literally, what we eat. My diet is mostly Paleo-style right now. Meat and veggies, nuts and seeds, some fruit, little starch and sugar. I have found that my body does well if I avoid grass grains (wheat, oats, rice, corn, etc.) and nightshade veggies (tomatoes, potatoes, peppers and such).
Combine this with a commitment to Spartan training and physical rigors of a good sweat 6-7 times a week, and I've found something to sustain me for years to come. My muscles are toned, and my gut is healthy. I have endurance to take on all kinds of challenges (including the mental and emotional ones that come with work and family life - ie, improved wellness improves numerous facets of our lives.)Your journey is different, yet we all benefit from investing in a clean pantry, vigorous physical exercise and goals big enough to lead us on. So make great goals today. Find a wellness buddy, and better yet, a whole wellness tribe. Challenge yourself to something you thought you could never do, then go do it. Make wellness a habit, and you'll be on track to exceptional physical and mental health.
By the Way
I have my next Spartan race coming up this weekend. I'll be at the Palmerton Super to log my 2nd of 3 races this season (for a 2019 Spartan Trifecta). While this wasn't my original plan for this year, I'm in race-day shape physically, and excited to hit the mountain hard (this race is at the Blue Mountain ski resort, so the course trails are literally up and down the ski slopes).
Sunday, June 16, 2019
Roll with It
6.15
We're almost half way through 2019, can you believe it? I have realized in the last several weeks, since I ran the Spartan Ultra in April, that I need a new goal. I had my race calendar lined up for 2019, I thought, and then things changed.
Originally, I was going to do a couple of Spartan team events (they call them Hurricane Heats), but circumstances for our summer schedule have ebbed and flowed, and now those events may or may not work. Even with all that up in the air, I'm still training hard. I decided to roll with it.
I've realized after years of having a fitness habit, that it's best to keep in shape and keep things going. If I pull back and don't have a daily and weekly investment in my fitness, it is harder and harder to get back into the groove. In the next couple of weeks I'm going to look at the summer and fall schedules and see what will fit, and I'm confident that the final plan will likely be way better than the initial plan.
How about your fitness and wellness this year? There is plenty of time to make 2019 your best year yet, with a few PRs and some traveling adventures, and maybe some new wellness habits in your pantry. Recommit today to your health, to creating and living out great habits, and to taking someone along on your journey.
Even when you don't have a well-designed workout or race plan, regular and consistent fitness will keep you ready for when the right opportunity arises. Keep your head in the game!
We're almost half way through 2019, can you believe it? I have realized in the last several weeks, since I ran the Spartan Ultra in April, that I need a new goal. I had my race calendar lined up for 2019, I thought, and then things changed.Originally, I was going to do a couple of Spartan team events (they call them Hurricane Heats), but circumstances for our summer schedule have ebbed and flowed, and now those events may or may not work. Even with all that up in the air, I'm still training hard. I decided to roll with it.
I've realized after years of having a fitness habit, that it's best to keep in shape and keep things going. If I pull back and don't have a daily and weekly investment in my fitness, it is harder and harder to get back into the groove. In the next couple of weeks I'm going to look at the summer and fall schedules and see what will fit, and I'm confident that the final plan will likely be way better than the initial plan.
How about your fitness and wellness this year? There is plenty of time to make 2019 your best year yet, with a few PRs and some traveling adventures, and maybe some new wellness habits in your pantry. Recommit today to your health, to creating and living out great habits, and to taking someone along on your journey.
By the Way
Even when you don't have a well-designed workout or race plan, regular and consistent fitness will keep you ready for when the right opportunity arises. Keep your head in the game!
Sunday, April 21, 2019
Go Time
6.9
It's Easter weekend, and winter seems far behind us. The cyclists are cycling, runners are running, baseball and soccer and swimming... outdoor activity has come back to life.
Yesterday I enjoyed my 8th running of Sauder's Easter Egg Run in Lititz, PA. We love our small town, and this local benefit run has been going on for almost 30 years, supporting the Lititz Fire Company. About 500 runners came out to tackle the 5 mile course. (My time was right on... about 15 seconds slower than last year...I'll take it.)
And my countdown for the NJ Spartan Ultra is winding down. Only 5 days to go, and I'll be on the trails, in the mud and over, under and through the obstacles. It's go time.
I've been uniquely focused and seriously dedicated to preparing for this Ultra. It's my first 50k (and I don't think it will be my last.), and this one, in true Spartan Race form, is peppered with obstacles. Cargo nets, barbed wire crawls, mud pits, spear throws, all on the ski slopes of Mountain Creek Resort in northern NJ.
A month ago I did my 28 mile peak training run, then the Garden Spot Village half marathon on April 6th, and a bunch of demanding workout runs in between. I've pushed my physical limits like I've never done before in my life, and my mental limits as well. Along with the grueling physical exertion, I've been training my mind for resilience, grit, and the joy of the run... if I'm not fully alive on the race course, then something's wrong.
How about your 2019? Do you have that thing that is pulling you on? The challenge that you're a bit scared of, yet you find the training and planning exhilarating? If you don't have a goal that is begging to be conquered, then maybe you need some time to clear your thoughts, watch life go by for a while and see what stirs a passion in you. Then follow...
A big goal has the power to change our lives. If we take it seriously and live into a life-changing challenge, it will change our pantry, it will improve our weigh, our stamina, our everyday functional fitness - everything. The rising tide of wellness will raise all parts of our lives.
So look around today with new eyes. What piques your interest and stirs your heart? A hike on the Appalachian Trail? Training for a triathlon? Running a 9 minute mile? Cycling 50 miles? Something out there is bound to pull you on, and adventure is waiting patiently for your sweat, commitment and passion. It's go time.
I'm in my clean zone as I prepare for the 4/27 Spartan Ultra. If you ever doubt the power of the pantry, just go for 10 days eating completely clean (meat and vegetables, nuts and seeds, some fruit, little starch and sugar, and no dairy) and see how your body responds. My body has rewarded my clean eating... I'm totally ache and pain-free, even after the incredible amount of miles, squats, burpees, pull-ups, climbing, jumping. If all this health and physical wellness comes from a clean pantry, what else is possible from great choices?
It's Easter weekend, and winter seems far behind us. The cyclists are cycling, runners are running, baseball and soccer and swimming... outdoor activity has come back to life.
Yesterday I enjoyed my 8th running of Sauder's Easter Egg Run in Lititz, PA. We love our small town, and this local benefit run has been going on for almost 30 years, supporting the Lititz Fire Company. About 500 runners came out to tackle the 5 mile course. (My time was right on... about 15 seconds slower than last year...I'll take it.)
And my countdown for the NJ Spartan Ultra is winding down. Only 5 days to go, and I'll be on the trails, in the mud and over, under and through the obstacles. It's go time.I've been uniquely focused and seriously dedicated to preparing for this Ultra. It's my first 50k (and I don't think it will be my last.), and this one, in true Spartan Race form, is peppered with obstacles. Cargo nets, barbed wire crawls, mud pits, spear throws, all on the ski slopes of Mountain Creek Resort in northern NJ.
A month ago I did my 28 mile peak training run, then the Garden Spot Village half marathon on April 6th, and a bunch of demanding workout runs in between. I've pushed my physical limits like I've never done before in my life, and my mental limits as well. Along with the grueling physical exertion, I've been training my mind for resilience, grit, and the joy of the run... if I'm not fully alive on the race course, then something's wrong.
How about your 2019? Do you have that thing that is pulling you on? The challenge that you're a bit scared of, yet you find the training and planning exhilarating? If you don't have a goal that is begging to be conquered, then maybe you need some time to clear your thoughts, watch life go by for a while and see what stirs a passion in you. Then follow...
A big goal has the power to change our lives. If we take it seriously and live into a life-changing challenge, it will change our pantry, it will improve our weigh, our stamina, our everyday functional fitness - everything. The rising tide of wellness will raise all parts of our lives.
So look around today with new eyes. What piques your interest and stirs your heart? A hike on the Appalachian Trail? Training for a triathlon? Running a 9 minute mile? Cycling 50 miles? Something out there is bound to pull you on, and adventure is waiting patiently for your sweat, commitment and passion. It's go time.
By the Way
I'm in my clean zone as I prepare for the 4/27 Spartan Ultra. If you ever doubt the power of the pantry, just go for 10 days eating completely clean (meat and vegetables, nuts and seeds, some fruit, little starch and sugar, and no dairy) and see how your body responds. My body has rewarded my clean eating... I'm totally ache and pain-free, even after the incredible amount of miles, squats, burpees, pull-ups, climbing, jumping. If all this health and physical wellness comes from a clean pantry, what else is possible from great choices?
Sunday, February 10, 2019
Living With Resolve
6.4
By now a majority of resolution-making Americans have bailed on their 2019 intentions. Sometime around the 3rd week of January most New Year's Resolutions are abandoned. Strava, the athletic social media platform, reports that 31.5 million data points from Strava athletes show the date to be January 12th.
I've never been into New Year's Resolutions, but I live with great resolve. Here's why: I've watched loved ones suffer under the blight of cancer, and that has brought great conviction into my life. I now have a friend, who I know from church and business, who was recently diagnosed with stage 4 lung cancer... he's in his 50's. His disease process is following the same path that my Dad's lung cancer took back in the early 80's. My father-in-law died of colon cancer several years ago as well. It's a rough journey...
My resolutions sometimes become this visceral commitment to living differently, in the face of a world full of food and lifestyle choices that our bodies don't handle well. I'm not saying that my dad, or my friend, made choices that lead to their cancer. Unfortunately, we are all susceptible to becoming a statistic in one form or another. Chance can happen to anyone.
But for me, and those lives I am honored to speak into, I will do all I can to lead fellow travelers to healthful choices. There are opportunities in all we do and choose, and if there is something in my journey which drags others into healthful choices, I will press on.
And next week, I'll likely approach my workout commitment with another, maybe different resolution. A stretch goal, a change in venue, or maybe honing a new physical skill. I'll rest when I know I've done everything I can reasonably do this week to invest in my wellness.
Look deeply at your wellness journey this week. Find conviction in your choices. Purge your pantry and get your body moving. Visit with your family doctor and seek wise counsel. Make a difference week by week, and let the benefits of healthful choices accrue. The world around you will be thankful for your resolve.
I make regular resolutions to break wellness boundaries and bend norms. Last week I ran over 15 miles for my 'long run' on Sunday; today I ran 16 miles. In the back of my mind, I'm fighting for all those who haven't yet felt called into the battle, or those who never really got the chance to fight. My dad, my father-in-law, my friend from church... now I'm running for them.
By now a majority of resolution-making Americans have bailed on their 2019 intentions. Sometime around the 3rd week of January most New Year's Resolutions are abandoned. Strava, the athletic social media platform, reports that 31.5 million data points from Strava athletes show the date to be January 12th.I've never been into New Year's Resolutions, but I live with great resolve. Here's why: I've watched loved ones suffer under the blight of cancer, and that has brought great conviction into my life. I now have a friend, who I know from church and business, who was recently diagnosed with stage 4 lung cancer... he's in his 50's. His disease process is following the same path that my Dad's lung cancer took back in the early 80's. My father-in-law died of colon cancer several years ago as well. It's a rough journey...
My resolutions sometimes become this visceral commitment to living differently, in the face of a world full of food and lifestyle choices that our bodies don't handle well. I'm not saying that my dad, or my friend, made choices that lead to their cancer. Unfortunately, we are all susceptible to becoming a statistic in one form or another. Chance can happen to anyone.
But for me, and those lives I am honored to speak into, I will do all I can to lead fellow travelers to healthful choices. There are opportunities in all we do and choose, and if there is something in my journey which drags others into healthful choices, I will press on.
And next week, I'll likely approach my workout commitment with another, maybe different resolution. A stretch goal, a change in venue, or maybe honing a new physical skill. I'll rest when I know I've done everything I can reasonably do this week to invest in my wellness.
Look deeply at your wellness journey this week. Find conviction in your choices. Purge your pantry and get your body moving. Visit with your family doctor and seek wise counsel. Make a difference week by week, and let the benefits of healthful choices accrue. The world around you will be thankful for your resolve.
By the Way
I make regular resolutions to break wellness boundaries and bend norms. Last week I ran over 15 miles for my 'long run' on Sunday; today I ran 16 miles. In the back of my mind, I'm fighting for all those who haven't yet felt called into the battle, or those who never really got the chance to fight. My dad, my father-in-law, my friend from church... now I'm running for them.
Sunday, January 27, 2019
"Hard Work Pays Off"
6.3
"Hard Work Pays Off" is a quote recently made popular by Mat Fraser, CrossFit champion the last three years. He knows the gut-level commitment it takes to make something epic happen... and he truly is one of the greatest of all time. But our hard work doesn't need epic goals to be important. Maybe our hard work is simple, reproducible and right in front of us.
Next weekend is the Super Bowl, and every year I linger on the irony of hundreds of millions of people overeating and passively cheering as the teams battle on the field. A few hundred athletes, representing the two teams in the game, know that it was hard work that got them there. The annual Super Bowl is their payoff. The fans? Some get it; most don't.
What hard work might we be called to this week? This month? For starters, maybe it's the hard work of finally cleaning up our pantry, getting rid of all the faux foods that contribute to metabolic disease world-wide. It's simple, but not easy, to stock our pantry and fridge with real meat, fish, nuts, seeds, veggies and fruits, and ditch the artificial-everything (flavors, preservatives, sweeteners, etc.)
Or if we've made progress in our pantry, maybe our hard work is to get moving, regularly taking a walk, going for a run, a swim or a bike ride. Maybe it's time to get serious about a yoga habit, or martial arts program, or even something like a Planet Fitness membership or CrossFit.
It's hard work. If it was easy, everyone would do it (and I sure wish everyone would.) And then there's a payoff. We invest, we learn, we adjust, we advance. Then one day we wake up as the 'new' person we knew we could be - someone we would not have recognized just years earlier. That's the payoff. We cash in by living into this new life, and never going back to the old ways of poor eating and inactivity.
So make a difference this week. Set a small goal, and start doing some hard work toward it. Change your schedule, make a new habit, find a new wellness tribe to join. Then get to work and don't look back.
I'm all for enjoying the Super Bowl! It think it is a great celebration of sport and competition and achievement. And there is nothing wrong with enjoying tables full of snacks, as long as they are whole foods, and our bodies will appreciate the nourishment. If you're having your own party, choose wisely and enjoy. If you're visiting someone else's party, be the one who takes along something healthful.
"Hard Work Pays Off" is a quote recently made popular by Mat Fraser, CrossFit champion the last three years. He knows the gut-level commitment it takes to make something epic happen... and he truly is one of the greatest of all time. But our hard work doesn't need epic goals to be important. Maybe our hard work is simple, reproducible and right in front of us.Next weekend is the Super Bowl, and every year I linger on the irony of hundreds of millions of people overeating and passively cheering as the teams battle on the field. A few hundred athletes, representing the two teams in the game, know that it was hard work that got them there. The annual Super Bowl is their payoff. The fans? Some get it; most don't.
What hard work might we be called to this week? This month? For starters, maybe it's the hard work of finally cleaning up our pantry, getting rid of all the faux foods that contribute to metabolic disease world-wide. It's simple, but not easy, to stock our pantry and fridge with real meat, fish, nuts, seeds, veggies and fruits, and ditch the artificial-everything (flavors, preservatives, sweeteners, etc.)
Or if we've made progress in our pantry, maybe our hard work is to get moving, regularly taking a walk, going for a run, a swim or a bike ride. Maybe it's time to get serious about a yoga habit, or martial arts program, or even something like a Planet Fitness membership or CrossFit.
It's hard work. If it was easy, everyone would do it (and I sure wish everyone would.) And then there's a payoff. We invest, we learn, we adjust, we advance. Then one day we wake up as the 'new' person we knew we could be - someone we would not have recognized just years earlier. That's the payoff. We cash in by living into this new life, and never going back to the old ways of poor eating and inactivity.
So make a difference this week. Set a small goal, and start doing some hard work toward it. Change your schedule, make a new habit, find a new wellness tribe to join. Then get to work and don't look back.
By the Way
I'm all for enjoying the Super Bowl! It think it is a great celebration of sport and competition and achievement. And there is nothing wrong with enjoying tables full of snacks, as long as they are whole foods, and our bodies will appreciate the nourishment. If you're having your own party, choose wisely and enjoy. If you're visiting someone else's party, be the one who takes along something healthful.
Sunday, August 26, 2018
You've Got This
5.15
I unintentionally took a couple of months off from Power Pantry this summer. I even had a friend check in with me to be sure all is well... Everything is great! It was the combination of vacations, some Spartan training, and being let down by some of my technology that helped me sidestep my blog since June. But not to worry, all those distractions are simply that: distractions. In every day and every endeavor I strive to live out a great journey.
So this summer, I'm still dialed into my 50th birthday celebration and fulfilling some crazy goals that answer my question why... the question I asked quite emphatically in my 5.14 post. Yesterday I completed my 5th Spartan Race, with my son competing as well. It was tremendous (as they all have been) and completes the 2nd of 3 Spartan Races I'm running in 2018.
My 'why' is multi-faceted and maybe a bit obscure, but it centers on some themes:
You have a next step in your journey. There are 4 more months in 2018 to accomplish that goal, or launch into that resolution you boldly set forth in January. Four months is a long time, but remember, the goal isn't the payoff. The journey is the payoff.
What will you do in September? Commit to taking a 1 mile evening walk 5 days a week? Maybe clean up that bike you loved so much 10 years ago, and get back out for some miles again? Or put a training plan together for a run? There's still plenty of time to make 2018 a milestone year. You've got this.
The next book I'm reading is 'Spartan Up!' by Joe DeSena (the founder of the Spartan Race). It's a bit gritty, but chronicles his own journey from growing up poor in Queens, NY, to various successes and misadventures in business, and finally rooting himself in stretching others way beyond what they think they can do. DeSena thrives on changing the rules, bending what is 'normal' and asking of others nothing more than what he asks of himself - to commit to a better and more challenging journey.
I unintentionally took a couple of months off from Power Pantry this summer. I even had a friend check in with me to be sure all is well... Everything is great! It was the combination of vacations, some Spartan training, and being let down by some of my technology that helped me sidestep my blog since June. But not to worry, all those distractions are simply that: distractions. In every day and every endeavor I strive to live out a great journey.
So this summer, I'm still dialed into my 50th birthday celebration and fulfilling some crazy goals that answer my question why... the question I asked quite emphatically in my 5.14 post. Yesterday I completed my 5th Spartan Race, with my son competing as well. It was tremendous (as they all have been) and completes the 2nd of 3 Spartan Races I'm running in 2018.My 'why' is multi-faceted and maybe a bit obscure, but it centers on some themes:
- because I've been blessed with the desire, health and strength to do it
- because I learned so much more from a wellness lifestyle of tenacity, than I ever did from a lifestyle of ease
- because the payoff of a wellness lifestyle isn't the next PR or medal; the payoff is the journey that got you prepared to run the race
- because the journey gets us to the finish line, so why not have an awesome journey
You have a next step in your journey. There are 4 more months in 2018 to accomplish that goal, or launch into that resolution you boldly set forth in January. Four months is a long time, but remember, the goal isn't the payoff. The journey is the payoff.
What will you do in September? Commit to taking a 1 mile evening walk 5 days a week? Maybe clean up that bike you loved so much 10 years ago, and get back out for some miles again? Or put a training plan together for a run? There's still plenty of time to make 2018 a milestone year. You've got this.
By the Way
The next book I'm reading is 'Spartan Up!' by Joe DeSena (the founder of the Spartan Race). It's a bit gritty, but chronicles his own journey from growing up poor in Queens, NY, to various successes and misadventures in business, and finally rooting himself in stretching others way beyond what they think they can do. DeSena thrives on changing the rules, bending what is 'normal' and asking of others nothing more than what he asks of himself - to commit to a better and more challenging journey.
Sunday, May 27, 2018
A Genuine Memorial Day
5.12
The next installment of my 2018 celebration of turning 50 is a legitimate memorial event to celebrate Memorial Day. Some time ago I was introduced to The Murph Challenge (likely through CrossFit videos on YouTube...). Memorial Day Monday, I'll be grindin' it out, doing this classic workout, in honor of Lt. Michael P Murphy.
Lt Murphy fought for our country as a Navy SEAL, and lost his life in 2005 near Asadabad, Afghanistan. Learn more about his heroic investment in his team here. Murphy was posthumously awarded the Medal of Honor.
The Murph Challenge workout is something Lt. Murphy was know for among his comrades. This self-styled PT was something Murph embraced, and invited others into. The workout?
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
All with a military body-armor vest on (about 20 pounds)
Years ago, this workout caught on as a great, simple cardio, upper-body and leg workout, and was promoted in military circles before catching on with CrossFit. The Murph Challenge is now repeated world-wide in honor of Lt. Murphy.
A month or so ago I registered for the Murph Challenge, and I've been preparing mentally and physically since. How about you? What's on your wellness calendar? Are you reviewing your pantry or your physical activity for 2018? Have you added anything beneficial recently? There is no time like the present.
I'll be doing the Murph Challenge without the body armor vest. I will do the run with my 25 pound sandbag, but the arm and leg portions will just be body-weight. And the point is to do the workout for time. Without the weight vest, I should be able to finish in about 45-50 minutes. We'll see... And maybe this will become a yearly tradition for me - our military deserves our honor and acknowledgement.
The next installment of my 2018 celebration of turning 50 is a legitimate memorial event to celebrate Memorial Day. Some time ago I was introduced to The Murph Challenge (likely through CrossFit videos on YouTube...). Memorial Day Monday, I'll be grindin' it out, doing this classic workout, in honor of Lt. Michael P Murphy.
Lt Murphy fought for our country as a Navy SEAL, and lost his life in 2005 near Asadabad, Afghanistan. Learn more about his heroic investment in his team here. Murphy was posthumously awarded the Medal of Honor.
The Murph Challenge workout is something Lt. Murphy was know for among his comrades. This self-styled PT was something Murph embraced, and invited others into. The workout?
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
All with a military body-armor vest on (about 20 pounds)
Years ago, this workout caught on as a great, simple cardio, upper-body and leg workout, and was promoted in military circles before catching on with CrossFit. The Murph Challenge is now repeated world-wide in honor of Lt. Murphy.
A month or so ago I registered for the Murph Challenge, and I've been preparing mentally and physically since. How about you? What's on your wellness calendar? Are you reviewing your pantry or your physical activity for 2018? Have you added anything beneficial recently? There is no time like the present.
By the Way
I'll be doing the Murph Challenge without the body armor vest. I will do the run with my 25 pound sandbag, but the arm and leg portions will just be body-weight. And the point is to do the workout for time. Without the weight vest, I should be able to finish in about 45-50 minutes. We'll see... And maybe this will become a yearly tradition for me - our military deserves our honor and acknowledgement.
Sunday, April 29, 2018
What Makes You Come Alive?
5.09
I've posted before about 2018 being a big year for me. Yesterday was part of the celebration. A couple years ago I first understood what an obstacle course race was, and I learned of the Spartan Race. Spartan Races have become the top obstacles course races world-wide, with the goal of ripping 100 million people off the couch.
With lots of doubt and misgiving, I put a Spartan "Sprint" on my calendar for 2016, and had this passing thought about a stretch goal of doing a Spartan "Trifecta" to celebrate my 50th birthday. For the Trifecta, you need to complete a Sprint (~5 miles), Super (~10 miles) and Beast (~15 miles) race in the same calendar year.
At the time I remember thinking, "well...that's a dumb goal, because there's no way I'll ever be physically fit enough to do it..." Fast forward through a couple hundred of miles of running, thousands of pull-ups, push-ups, sit-ups, jumping rope, planks, and eating a diet of real food, and I had gained the confidence to sign up.
I admit I was a bit anxious going into it. Some of the obstacles are really strenuous. Lifting, climbing, jumping, numerous monkey-bar obstacles, cargo nets... and lots and lots of mud. To me, these races are truly awesome.
What are some of the results of this journey? One of the ones I'm most grateful for is that a couple years of focused diet and training have kept me out of trouble. I have very little time, interest or bandwidth for anything that didn't invest in my faith, my family, my work and my fitness. Very cool, and that's the kind of unintended results I like.
So, do you have to go do some crazy mud-run for your wellness journey? Absolutely not. I don't know why, but obstacle course racing brings the best out in me. I love the intensity of training, the challenge of finishing, the exertion of participating. There is, no doubt, a wellness challenge you can grab onto that will make you come alive and keep you out of trouble. Find it, and it may change your life for the good..
The race yesterday was the 13+ mile Spartan Beast on the ski slopes of Mountain Creek Resort in northern NJ. Wow was it an experience. 31 obstacles later, I finished in 5:04:09. The five hours took me up and down the mountain about 8-10 times for a total elevation
gain of 4,600 feet. I think another Beast race will be in my future... someday.
I've posted before about 2018 being a big year for me. Yesterday was part of the celebration. A couple years ago I first understood what an obstacle course race was, and I learned of the Spartan Race. Spartan Races have become the top obstacles course races world-wide, with the goal of ripping 100 million people off the couch.
With lots of doubt and misgiving, I put a Spartan "Sprint" on my calendar for 2016, and had this passing thought about a stretch goal of doing a Spartan "Trifecta" to celebrate my 50th birthday. For the Trifecta, you need to complete a Sprint (~5 miles), Super (~10 miles) and Beast (~15 miles) race in the same calendar year.
At the time I remember thinking, "well...that's a dumb goal, because there's no way I'll ever be physically fit enough to do it..." Fast forward through a couple hundred of miles of running, thousands of pull-ups, push-ups, sit-ups, jumping rope, planks, and eating a diet of real food, and I had gained the confidence to sign up.
I admit I was a bit anxious going into it. Some of the obstacles are really strenuous. Lifting, climbing, jumping, numerous monkey-bar obstacles, cargo nets... and lots and lots of mud. To me, these races are truly awesome.
What are some of the results of this journey? One of the ones I'm most grateful for is that a couple years of focused diet and training have kept me out of trouble. I have very little time, interest or bandwidth for anything that didn't invest in my faith, my family, my work and my fitness. Very cool, and that's the kind of unintended results I like.
So, do you have to go do some crazy mud-run for your wellness journey? Absolutely not. I don't know why, but obstacle course racing brings the best out in me. I love the intensity of training, the challenge of finishing, the exertion of participating. There is, no doubt, a wellness challenge you can grab onto that will make you come alive and keep you out of trouble. Find it, and it may change your life for the good..
By the Way
 |
| Catching my breath after the race |
 |
| Fought hard for this one... |
gain of 4,600 feet. I think another Beast race will be in my future... someday.
Sunday, April 15, 2018
Running Hot
5.08
I ran my first half-marathon of 2018 yesterday. It was an awesome day... turned out really hot for mid-April, but no matter how you look at it, it was a great day.
It was the Garden Spot Village Marathon, Half-Marathon and Kid's Marathon. Our daughter ran the Kid's Marathon on Friday night (and I ran with her for the 1.2 mile finish on her 26.2 mile journey.)
Yesterday there were over 800 runners for the marathon and half-marathon, through the Amish farms and farmlands of eastern Lancaster county. It is a well-run, fun day, and celebration of an active lifestyle and supportive of runners of all ages.
I have one or two other half-marathons I plan to do in 2018, as well as a number of Spartan Races and other timed workouts... all as part of my 2018 celebration of being 50. Yesterday was a wonderful start, and it's going to be a great, active year!
How about you? What's on your calendar?
Even though I trained well in late winter and into the spring, the heat yesterday really took the starch out of me. I probably started out too fast, and the GSV course is hilly, and a number of the hills are long and slow. At about halfway, I realized I needed to tone it down, or risk not finishing because I was just going too hard. The result? I walked several times during the race (something I had never done before) and still finished with a PR of 10 seconds faster than my best GSV time from a couple years ago. It was a great morning of running!
I ran my first half-marathon of 2018 yesterday. It was an awesome day... turned out really hot for mid-April, but no matter how you look at it, it was a great day.
It was the Garden Spot Village Marathon, Half-Marathon and Kid's Marathon. Our daughter ran the Kid's Marathon on Friday night (and I ran with her for the 1.2 mile finish on her 26.2 mile journey.)
Yesterday there were over 800 runners for the marathon and half-marathon, through the Amish farms and farmlands of eastern Lancaster county. It is a well-run, fun day, and celebration of an active lifestyle and supportive of runners of all ages.
I have one or two other half-marathons I plan to do in 2018, as well as a number of Spartan Races and other timed workouts... all as part of my 2018 celebration of being 50. Yesterday was a wonderful start, and it's going to be a great, active year!
How about you? What's on your calendar?
By the Way
Even though I trained well in late winter and into the spring, the heat yesterday really took the starch out of me. I probably started out too fast, and the GSV course is hilly, and a number of the hills are long and slow. At about halfway, I realized I needed to tone it down, or risk not finishing because I was just going too hard. The result? I walked several times during the race (something I had never done before) and still finished with a PR of 10 seconds faster than my best GSV time from a couple years ago. It was a great morning of running!
Sunday, April 8, 2018
New Hardware!
5.07
Sometimes you need an upgrade (or at least your wellness toys need an upgrade.) I have had some form of a pedometer or Fitbit for probably 8 or so years. My most recent was a Fitbit Blaze, and while it still works, it was getting a bit tired. Two issues with the Blaze is that it isn't waterproof, and doesn't have on-board GPS (you need to have your phone along to sync your workout in real time.)
In search of something next, I shopped a bunch on line and just wasn't satisfied with what I was learning about new Fitbit trackers. So when a business acquaintance and I were talking all-things-running, and I saw his Garmin Forerunner, I thought, hmmm, I need to give that a closer look.
What I learned is that while not quite as popular, the Garmin trackers tend to be more robust and offer better data collection for your workouts. As a trained engineer, I like to make things objective. Numbers don't scare me, and drawing trends from data seems like a good thing to do.
So I got myself a new Forerunner 235. I've really enjoyed it, and while I'm still learning and digging out more content from the data collected, it's been great so far.
My Garmin has on-board GPS, tracking my runs accurately without having my phone along. And it's water proof. Both beneficial to my half-marathons and Spartan races. It is great to see the data gather in the background, and know that the more I workout, and the more details I capture, the better I can draw conclusions about how I'm doing.
As they say in business, what is measured can be managed. Look into some objective measurements in your wellness journey, and event think about stepping it up a notch. Your future self will be glad for how you managed your efforts.
One of the great things about the Garmin trackers / watches is that there are all kinds of cool widgets and watch faces you can customize to. You also have options for how your workout data is collected, and what you see on the screen during your workout. I'm still having fun personalizing my new tool.
Sometimes you need an upgrade (or at least your wellness toys need an upgrade.) I have had some form of a pedometer or Fitbit for probably 8 or so years. My most recent was a Fitbit Blaze, and while it still works, it was getting a bit tired. Two issues with the Blaze is that it isn't waterproof, and doesn't have on-board GPS (you need to have your phone along to sync your workout in real time.)
In search of something next, I shopped a bunch on line and just wasn't satisfied with what I was learning about new Fitbit trackers. So when a business acquaintance and I were talking all-things-running, and I saw his Garmin Forerunner, I thought, hmmm, I need to give that a closer look.
What I learned is that while not quite as popular, the Garmin trackers tend to be more robust and offer better data collection for your workouts. As a trained engineer, I like to make things objective. Numbers don't scare me, and drawing trends from data seems like a good thing to do.
So I got myself a new Forerunner 235. I've really enjoyed it, and while I'm still learning and digging out more content from the data collected, it's been great so far.My Garmin has on-board GPS, tracking my runs accurately without having my phone along. And it's water proof. Both beneficial to my half-marathons and Spartan races. It is great to see the data gather in the background, and know that the more I workout, and the more details I capture, the better I can draw conclusions about how I'm doing.
As they say in business, what is measured can be managed. Look into some objective measurements in your wellness journey, and event think about stepping it up a notch. Your future self will be glad for how you managed your efforts.
By the Way
One of the great things about the Garmin trackers / watches is that there are all kinds of cool widgets and watch faces you can customize to. You also have options for how your workout data is collected, and what you see on the screen during your workout. I'm still having fun personalizing my new tool.
Sunday, March 11, 2018
Max Your Workouts
5.06
If you are investing in your wellness lifestyle, in your pantry and your level of activity, you will certainly benefit. I've been investing in my pantry choices for about 8 years, and every year I move the needle in a positive direction.
And my physical fitness keeps improving as well. Just being intentional about wellness will make a huge difference, if we'll simply do the work. Something I pay a bit of attention to is my VO2 max. This is a technical, physiological measure of our body's ability to absorb and use oxygen (measured in ml/kg/min.)
The better your aerobic health, the higher your VO2 max will be. Think of it as the efficiency of your circulation system 'plumbing'. Check out this article from Runner's World for a good explanation:
Runner's World on VO2 max
I've had a FitBit Blaze for a couple years, and it does a fairly good job of approximating things like VO2 max (using heart rate and stamina stats within long periods of exertion). My VO2 max? 54-58, which for an old guy like me is in the excellent (some even say 'superior') category. It simply means I can sustain a long, intense workout without 'hitting the wall'.
What does this really tell us? There are objective results from your wellness journey. Some days you may feel like you're doing all this work and not getting very far. But if you can track some simple parameters (like VO2 max) you're likely to learn that there is good coming from investing in your wellness.
So keep at it. Get to the gym, or out on the road. Stock up on some great food. Challenge the way you've always looked at your diet and your exercise - step it up this week. Register for a great race or workout which will really challenge you. And soon enough, you'll make progress that you couldn't have imagined when you began.
There are great charts on VO2 max available online. Check these out and see where you are, and then work on a means to measure and track your own VO2 max (like a fitness tracker with a heart rate monitor).
Why I Exercise - charts
If you are investing in your wellness lifestyle, in your pantry and your level of activity, you will certainly benefit. I've been investing in my pantry choices for about 8 years, and every year I move the needle in a positive direction.
And my physical fitness keeps improving as well. Just being intentional about wellness will make a huge difference, if we'll simply do the work. Something I pay a bit of attention to is my VO2 max. This is a technical, physiological measure of our body's ability to absorb and use oxygen (measured in ml/kg/min.)
The better your aerobic health, the higher your VO2 max will be. Think of it as the efficiency of your circulation system 'plumbing'. Check out this article from Runner's World for a good explanation:
Runner's World on VO2 max
I've had a FitBit Blaze for a couple years, and it does a fairly good job of approximating things like VO2 max (using heart rate and stamina stats within long periods of exertion). My VO2 max? 54-58, which for an old guy like me is in the excellent (some even say 'superior') category. It simply means I can sustain a long, intense workout without 'hitting the wall'.
What does this really tell us? There are objective results from your wellness journey. Some days you may feel like you're doing all this work and not getting very far. But if you can track some simple parameters (like VO2 max) you're likely to learn that there is good coming from investing in your wellness.
So keep at it. Get to the gym, or out on the road. Stock up on some great food. Challenge the way you've always looked at your diet and your exercise - step it up this week. Register for a great race or workout which will really challenge you. And soon enough, you'll make progress that you couldn't have imagined when you began.
By the Way
There are great charts on VO2 max available online. Check these out and see where you are, and then work on a means to measure and track your own VO2 max (like a fitness tracker with a heart rate monitor).
Why I Exercise - charts
Sunday, November 26, 2017
Better Holiday Sweetener
4.32
It's the holiday season! One of my favorite times of the year... and a challenging time to eat in a healthful way and make nutrient-dense choices. And because I have a sweet tooth, I'm especially challenged by holiday sweets.
I've shared about a sweet-cheat before in Power Pantry, and I want to reinforce this great substitute for the sugary empty calories we consume at the holidays. Enter the humble date. These fruity, substantial and satisfyingly sweet treats are born of the date palm, and harken back thousands of years to middle-eastern roots.
Dates are still grown in those same middle-eastern countries where they have always been, and they also come from places in the US like California and Florida. These sugary-sweet morsels live up to their history and are worth every bite. The larger, more tender medjool date is especially tasty, with a smoother texture than its common cousin, the Deglet Nour date.
With a creamy texture and great flavor, medjool dates can almost pass for a candy-like caramel. And with a little creativity, dates can be made into tasty pastes and syrups that are a wonderful replacement for honey, maple syrup and agave nectar.
Currently, I'm reconnecting with dates for my mid-run energy boost. I've been honing my running regimen and I don't do energy gels (which are full of corn-everything.) But dates? They are naturally sugary, full of useful glucose and sucrose carbs for mid-run.
Dates also have valuable antioxidants, and nutrients like potassium, calcium, magnesium and phosphorus. That is a much better roster than any energy gel.
So consider stocking some dates in your pantry this holiday season, and keep an eye out for where you can include these wonderful, ancient sweeteners in your holiday cooking. Your body will thank you for caring so much, and you may just find a new favorite recipe.
Check out what Dr. Josh Axe says about dates and the value they bring to sweetening our diet:
Dr. Axe on Medjool Dates
It's the holiday season! One of my favorite times of the year... and a challenging time to eat in a healthful way and make nutrient-dense choices. And because I have a sweet tooth, I'm especially challenged by holiday sweets.
I've shared about a sweet-cheat before in Power Pantry, and I want to reinforce this great substitute for the sugary empty calories we consume at the holidays. Enter the humble date. These fruity, substantial and satisfyingly sweet treats are born of the date palm, and harken back thousands of years to middle-eastern roots.Dates are still grown in those same middle-eastern countries where they have always been, and they also come from places in the US like California and Florida. These sugary-sweet morsels live up to their history and are worth every bite. The larger, more tender medjool date is especially tasty, with a smoother texture than its common cousin, the Deglet Nour date.
With a creamy texture and great flavor, medjool dates can almost pass for a candy-like caramel. And with a little creativity, dates can be made into tasty pastes and syrups that are a wonderful replacement for honey, maple syrup and agave nectar.
Currently, I'm reconnecting with dates for my mid-run energy boost. I've been honing my running regimen and I don't do energy gels (which are full of corn-everything.) But dates? They are naturally sugary, full of useful glucose and sucrose carbs for mid-run.
Dates also have valuable antioxidants, and nutrients like potassium, calcium, magnesium and phosphorus. That is a much better roster than any energy gel.
So consider stocking some dates in your pantry this holiday season, and keep an eye out for where you can include these wonderful, ancient sweeteners in your holiday cooking. Your body will thank you for caring so much, and you may just find a new favorite recipe.
By the Way
Check out what Dr. Josh Axe says about dates and the value they bring to sweetening our diet:
Dr. Axe on Medjool Dates
Sunday, September 3, 2017
Fuel Up!
4.23
One of the things I appreciate about a wellness lifestyle is that if you're serious about, it is a constant adventure. There is always something new to learn, new ways of training or performing your most common exercises, and no doubt there will always be improved ways of eating and stocking our pantries.
This spring I did a post about Racing Fuel, reviewing carb-loading and how to fuel long runs or exertion. I wanted to share this great homemade sports gel/block that I'm trying out for the Bird-In-Hand half-marathon next Saturday.
I really appreciate the wealth of information that is found on the internet. This recipe is compliments of Trail Runner Magazine. I totally avoid corn-based products, and almost all sports gels and energy drinks have some form of corn syrup, corn starch, maltodextrin or other corn-derived ingredients. That's the last thing I want to do to myself on a run.
These endurance energy blocks are fruit juice, sugar and fruit pectin - basically you're making gummy bears... I chose awesome ingredients: 100% pomegranate juice, turbinado sugar and coconut sugar, and sea salt as my basic ingredients.
Check out this awesome article and recipe here. Remember, fuel for your run should be about 30g to 60g of carbohydrates per hour, if you're running over 90 minutes. You can start popping these energy blocks after your first hour, and have a couple every couple miles. That would keep you fueled up and energized through the end of the run.
So if you're doing any sort of endurance sports where you're exerting yourself for more than 90 minutes at a stretch (think obstacle course race, half or full-marathon, triathlon, etc.) you should be figuring out a great energy booster for your training and events.
I look forward to trying out any number of the ingredient variations suggested in the Trail Runner article: Spirulina, Mango, Coffee & Cocoa, and more.
One of the things I appreciate about a wellness lifestyle is that if you're serious about, it is a constant adventure. There is always something new to learn, new ways of training or performing your most common exercises, and no doubt there will always be improved ways of eating and stocking our pantries.
This spring I did a post about Racing Fuel, reviewing carb-loading and how to fuel long runs or exertion. I wanted to share this great homemade sports gel/block that I'm trying out for the Bird-In-Hand half-marathon next Saturday.
I really appreciate the wealth of information that is found on the internet. This recipe is compliments of Trail Runner Magazine. I totally avoid corn-based products, and almost all sports gels and energy drinks have some form of corn syrup, corn starch, maltodextrin or other corn-derived ingredients. That's the last thing I want to do to myself on a run.These endurance energy blocks are fruit juice, sugar and fruit pectin - basically you're making gummy bears... I chose awesome ingredients: 100% pomegranate juice, turbinado sugar and coconut sugar, and sea salt as my basic ingredients.
Check out this awesome article and recipe here. Remember, fuel for your run should be about 30g to 60g of carbohydrates per hour, if you're running over 90 minutes. You can start popping these energy blocks after your first hour, and have a couple every couple miles. That would keep you fueled up and energized through the end of the run.
So if you're doing any sort of endurance sports where you're exerting yourself for more than 90 minutes at a stretch (think obstacle course race, half or full-marathon, triathlon, etc.) you should be figuring out a great energy booster for your training and events.
By the Way
I look forward to trying out any number of the ingredient variations suggested in the Trail Runner article: Spirulina, Mango, Coffee & Cocoa, and more.
Sunday, July 16, 2017
Get Off the Couch!
4.18
Last week I completed my 2nd Spartan Race. It was a Spartan Sprint on one of the toughest Spartan courses in the US: Blue Mountain ski resort in Palmerton, PA. It was a blast! 2,000+ vertical feet of running up and down the mountain, for over 4 miles, through 26 obstacles.
And to make it better, I completed it with my 17 year old son. We trained for weeks (months...) and were as ready as we could be. It was another event to accomplish my simple race goals which I have maintained for years: finish; don't get injured; don't throw up... For our Spartan Race last week: mission accomplished.
Joe DeSena founded as Peak Races in 2007 as the predecessor to Spartan Races; the first Spartan race was held in 2010. The Spartan Races have gained incredible momentum in just 7 years...
De Sena's original goal was 'rip people off the couch.' He recognized that our western culture has been on a slouching, lethargic stroll toward ill health and preventable, premature death. For the immediate influence Spartan Races have gained, I'd say De Sena's vision is being realized race by race. Now thousands of competitors join at every venue across the US, and across 14 other countries, challenging the status quo.
How about you? Do you have something driving you to get off the couch? Are you willing to challenge the status quo around you? You can be a catalyst for change in a way that motivates you and challenges your wellness choices... today's your day.
We finished in about 3 1/2 hours, which wasn't great, and wasn't terrible. We overcame several of the obstacles by teaming up on them - you're encouraged to tackle difficult obstacles together, if that will get you through (and it prevents you from doing penalty burpees.) It was awesome...
Last week I completed my 2nd Spartan Race. It was a Spartan Sprint on one of the toughest Spartan courses in the US: Blue Mountain ski resort in Palmerton, PA. It was a blast! 2,000+ vertical feet of running up and down the mountain, for over 4 miles, through 26 obstacles.
And to make it better, I completed it with my 17 year old son. We trained for weeks (months...) and were as ready as we could be. It was another event to accomplish my simple race goals which I have maintained for years: finish; don't get injured; don't throw up... For our Spartan Race last week: mission accomplished.Joe DeSena founded as Peak Races in 2007 as the predecessor to Spartan Races; the first Spartan race was held in 2010. The Spartan Races have gained incredible momentum in just 7 years...
De Sena's original goal was 'rip people off the couch.' He recognized that our western culture has been on a slouching, lethargic stroll toward ill health and preventable, premature death. For the immediate influence Spartan Races have gained, I'd say De Sena's vision is being realized race by race. Now thousands of competitors join at every venue across the US, and across 14 other countries, challenging the status quo.
How about you? Do you have something driving you to get off the couch? Are you willing to challenge the status quo around you? You can be a catalyst for change in a way that motivates you and challenges your wellness choices... today's your day.
By the Way
We finished in about 3 1/2 hours, which wasn't great, and wasn't terrible. We overcame several of the obstacles by teaming up on them - you're encouraged to tackle difficult obstacles together, if that will get you through (and it prevents you from doing penalty burpees.) It was awesome...
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