Have an Evolution, not a Resolution

One definition of insanity to try the same thing over and over expecting different results. I feel many people are insane with their New Year's resolutions. Each year they want to stop smoking, want to lose weight, want to start working out. Maybe they start the process but by the next New Year's Eve they are saying the same thing. That sounds insane to me, who wants to live like that?

Also, I don't like NY resolutions, if you want to change things why wait until New Year's Day? Do it when you think of it, when you are ready, Carpe Diem as John Keating (Robin Williams) said in Dead Poet's Society (good flick by the way).

Why have a resolution at all? The definition of Resolution according to dictionary.com: a formal expression of opinion or intention made. You have an intent to do something. How many of us intend to do things and they don't end up happening? Small daily tasks get put off. How can we lead a life changing event to a resolution. My friends, lets have an Evolution.

Evolution: any process of formation or growth; development: the evolution of a language, the evolution of aircraft. In biology-change in the gene pool of a population from generation to generation by such processes asmutation, natural selection, and genetic drift.

Its time to Evolve. Its time to grow. Its time to develop. Become the person you want to be. Not just talk about it, do. But how?

To evolve, set goals. Attainable, measurable, specific goals. Write these goals down. Many studies have been done showing the effects of writing down goals, which included accomplishing them. When you write down your goal it is no longer an idea, its an end point. A tangible thing for you to see. You have just started a written plan. Next make sure your goal is specific. I want to lose weight, is not a goal, its an idea. I want to lose 10 pounds every 3 months, is a goal. At the end of the year you will have lost 40 pounds. Raise the goal if you need, just make sure its achievable. Maybe you want to run a marathon. Set your specifics, run a 5K on March 1st. Do a 10K on May 1, do a half  marathon in Aug and a full in December.

Track your progress. What will keep you going to these goals? One big thing that will is seeing results. Not only seeing them, but feeling them. It's an amazing thing to feel how you became stronger or faster or less fatigued. This will make you realize that you can do this.

Contingency Plans. What if you don't reach a part of your goal? What if you can't workout Mon, Wed, and Fri for two months. Have back up plans in place.

Look at the Now. Don't look at the 50 lbs you have to go or the 20 more miles you've never ran before. Look at what you are doing right now the whole way. Look at the progress you have made and what your next step is in your goal. Looking at 5 more pounds to lose or 3 more miles to run is much easier. Don't make it bigger than what it is. Until the year is over and you look back and see what you did. Your steps will be small but the accomplishment will be huge.

Find a Friend. If you know you have difficulty holding yourself accountable, find a friend who will. Have them text you, put up facebook posts, call, leave nasty letters on your car, whatever it takes. Let them be your cheerleader or drill instructor, whatever you need to motivate you.

The biggest ingredient to this evolution is you. You are the key and the great thing is...you can do it. You aren't trying anything that anyone hasn't done before. Other people have lost weight, other people have ran a marathon, other people have done what you are trying to do. And you can too. The last and most important thing you need to do...is GOAT. Get off your ass and train. Do it. Its really that simple, you just have to do it.

Now get out, and GET SOME!

Start to "Train" Your Attitude

Lifestyle change: Attitude.

The first thing to work on in a lifestyle change is your attitude and basic outlook. This includes a vocabulary change and possibly a change in the way you look at yourself.

First off realize that all of the propaganda and inspirational quotes you have heard were all right, this is a journey. This will take time. Anyone you see that is in great physical shape spent weeks, months, or years developing that. In this fast food world of I want it right now, the best things are truly worth the wait, this is no different. Patience and hard work will payoff. "A journey of a thousand miles begins with a single step." -Lao-tzu.

I think the best change in vocabulary is getting rid of the word "can't." I can't run, I can't lift weights, I can't find the time, I can't get up early, I can't, I can't, I can't. You can. You choose not to. That might be hard for some people to accept. It forces you to realize that hiding won't always work. Anyone CAN run, they just don't. If you "can't" run a 5K, train for it and you can. Someone "can't" get up in the mornings to workout. They make it important and change their lifestyle so they do get up and do what's important. When you get rid of the "can't" and change it to, I want to. I will. Next it becomes: I can. That's very powerful.

One of the biggest changes you can make is being completely honest to yourself and stop rationalizing when you don't do things. I was going to workout but I had other things to do. True, but you made those other things more important than working out. In a Forbes study from several years ago they found one common thing among the biggest CEO's in the country. It didn't matter what industry they were in, didn't matter if they were born with money or started out living in a trailer park. They were all able to say when they were afraid. Very simple sounding but most people rationalize. They are afraid to go to the gym because people will look at them so they say, "I don't have time" or "gyms are impersonal" or "gyms are for stupid muscle heads." People are afraid to try because they don't know how. They are afraid to ask because people might make fun of them or think they are stupid. But admitting that fear and getting past it will propel you. Once you overcome a fear, you realize that you do have the power to do things. That fears don't have to hold you back.

A great attitude to develop is that you are working on things. Stop feeling bad that you don't lift as much or run as fast as someone else. Your progress should be tracked against yourself and that's where you want to see improvement. At some point down the line if you do want to race you can. Test yourself then. For now, do more than you are doing today. Then more the next time. Keep building. Don't put yourself down. If you miss a workout make it up. Or do the next one extra hard. Let the gains that you do make motivate you. Don't look at what you aren't doing yet, look at what you have done.

As silly as you might think some of this seems, when you do it, you'll feel it inside. Each little step is a building block in the new you. You'll gain confidence and start to believe in yourself. And we will believe in you too. If you want it, really want it and are willing to do it, I will believe in you. You've got one person on your side.

Now, go get out and get some!

*the picture is from the story The Little Engine That Could by Watty Piper

What's your lifestyle? Be like Robert Frost.

A lifestyle is defined by Webster's Dictionary as the habits, attitudes, tastes, moral standards, economic level, etc., that together constitute the mode of living of an individual or group. We all have different lifestyles for different reasons and many times our lifestyles cause us to cross paths with others. I find that over the last few years I have met many other people who are deemed crazy by their co-workers, friends and family for their lifestyle. This lifestyle I have adopted, many things I've done to set the example for my son, coincides with their lifestyles. This internal need to see how far we can go. Striving to be better in mind, body and spirit. Over the next couple weeks we will explore different parts of making changes to have the lifestyle you want.

Surround yourself with good people and teach the kids the right path.

There are many different aspects to someones lifestyle. There is a theory out there, and I do not know who to give the credit to for deriving this theory, that you are the sum of the 5 closest people to you. What do the five closet people you know do? Do they exercise? Do they eat right? Do they get out and get some? Do they set their schedule by what is on TV?  Do they believe eating out is the best form of social interaction? Do they give to charity? Do they strive to be the best at their job? How do you feel about these things?

Are you where you want to be in your lifestyle? Are there things you could add, get rid of, or change?

Some of us choose to eat different foods and regular food that is prepared a different way. We sometimes, through our adventurous spirit, find that these healthy foods actually do taste good. A bonus many people miss out on. Some of us run, some do Crossfit, some play tennis, basketball, or train for their family olympics. Some of us volunteer time and others work to pay the bills.

Perhaps you should write down aspects that are important to you. Look at the list. Take the time to understand what you truly want to be and how to be that person. Change your current lifestyle to match what you want it to be. Or maybe you are just reaffirming that you are on the right path. For many of us, our path is different from the rest of society. Embrace it, feed off of it, try to lead others down the path to a healthy lifestyle.

Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference. -Robert Frost

I'll bet Robert Frost got out and got some, you should too.

Kentucky Tough Mudder 2012

Tough Mudder Kentucky 2012

It was a cool morning on Oct 20, 2012 in Maysville, KY. Perfect weather for a Tough Mudder (TM) to keep you warm. Wait, that may not be a completely true statement. I believe quite a few people may have left the course due to the very cold temperatures which couldn't have been helped by the Arctic Enema or other water obstacles along the course.

If you have ran a Tough Mudder event before this one was no different than most. Except the Kentucky mud and rock hilly terrain. I have heard from a few people that this may have been one of the more difficult courses this year combining the terrain with the temperature.

Set up/Organized

For those of you who have not ran a mud run/obstacle race the basic set up is usually the same. There are registration tents set up by last name where you pick up your bib number and other necessary items. Picking up your free beer wrist bands, bag check tags, and dropping off waivers are primary activities at the registration. Also at Tough Mudder this time it was greatly stressed that you have your proof of being in the military for the discount. It seems some people with lower levels of integrity may have been trying to get a discount without actually being in the military.

After registration was the bag drop to store your bag during the race. Past the bag check you will find the vendors, food tents, the all important restrooms, the stage for the band and the starting line are. The spectators can also leave from this area to view different areas of the course. One thing I do love about TM's is the access the spectators have to the course.

The Course

The hardest part of this course to me was the terrain. Many people walked the hills, up and down. They grew slick with mud and there were many rocks of various sizes to transverse as well making a recipe for trouble. Many people slid down sections on their butts due to the lack of traction. Many others found themselves on their butts anyway when they tried to stay on their feet. After getting up or down these changes in elevation you then had to deal with the TM obstacles themselves.

Here was the course map http://toughmudder.com/wp-content/uploads/2011/11/12.10.20.KY-Final-Course-Map.pdf. If you want to see what the obstacles listed on the map are, I think the easiest thing is to go on youtube.com and search for "tough mudder (obstacle name)" and a list of videos containing that particular obstacle should appear. Especially fun to watch is the Electro Shock Therapy, and I highly suggest this one, watch the guy in the maroon shirt about 0:23 into the video: http://www.youtube.com/watch?v=aHZ16MD0WhI.


Activities

In the tradition of most obstacle races there was a place to purchase beverages and a live band.


Support Charities

Tough Mudder is known for supporting The Wounded Warrior Project. To find out more please follow this link http://toughmudder.com/wounded-warrior-project/.

My Race

I definitely feel that the overall course terrain was the hardest I have seen in the mud runs, 25K trail races and any road race I've ever participated in. The hills were great! So many people hated them I know, but to me, that really helped separate people. I ran up many parts of them, walked with a fast pace where I didn't feel I could run effectively and made decent progress. I was rarely passed up a hill but I passed many people on their way to the top.

One of the toughest decisions was what to wear. The temps were suppose to be in the 40's but I ran Ohio in those temps and felt fine. However, Kentucky felt different. Thinking that it wouldn't be so different I only packed a light long sleeve tech shirt and a very thin sleeveless one which is what I planned on wearing, if I didn't go without a shirt. Once I was registered and ready to drop off my bag for the duration of my time there, I stayed with the thinner shirt hoping the temps would rise as the day went.

Another last second decision was gloves or no gloves, and I chose gloves. That was a key item I believe. They didn't help with grip much, the mud made them too slick for that, but they did keep the cold off my hands some.

I took off in the 9:20 wave with four other waves leaving before me. While I crossed the course, I rarely hit any lines or bottlenecks. The Kiss of Mud was easy and then came the Arctic Enema.Its a large dumpster full of ice water and half way across is a board that goes down into the water about a foot. The obstacle is to  jump in the icy water, go under the board and get out the other end. My first TM I cannon balled into the water and the shock hit me hard. I definitely didn't want to go under the board but I did anyway. This time I eased into the water without any shock from the cold. After I swung myself under the board and came up out of the water that shock was there again. Its amazing what that can do to someone. Grasping for air I just wanted to get out of that container as quickly as possible. The ice was so thick I had to use the side to pull myself along until I got to the end and climbed out.

The biggest challenge may have been the hills. They were steep, they were long and it was difficult to find footing on them. The mud was slick and rocks would sometimes come loose and move when you stepped on them. I ran up areas on all the hills, sometimes I would walk at a strong pace, always moving forward, always pushing hard. If you go up a hill, chances are you have to come back down. On the downhills there were a lot of slick spots. I took a surfing stance and slid down where I could, a couple times sliding on my foot while squatting down to use my hands on the ground for balance.

About 7 miles in some cramps started to form. I knew I wasn't where I wanted to be physically. I had my appendix out a couple months ago and have been lazier than I should have been in my recovery. I kept pushing, enjoying the cold water to help relieve the cramps, and took advantage of the terrain as best I could. I made it up Everest with ease (see the video above), made it across the Funky Monkey, the Rings, and most all obstacles pretty easy. Training on the Mountain Goat course with Randy Wears definitely made me better prepared for this course.

My overall time was 2 hours and 40 mins. Not a bad time considering the terrain but I know I could have gone faster. If I would have pushed off the laziness the last couple months and trained harder it would have shown. With that said, I am happy with the time I pulled. I stopped to help 3 girls over the 12 ft Berlin walls. At each of the two walls I got on top of the wall and when the girl received a boost up, I grabbed their arm and pulled them on up to the top and made sure they dropped down the other side alright. I helped a chubby fellow conquer the 8 ft walls. As I came up to them he had tried to step on the board to reach the top and failed again. He was giving up and started walking around the side. I called out to him, "hey man, you wanna get over these? Let's do it." He asked if I could get him up and I told him no problem, I would get us through. I stood with my back to the wall, squatted down some and made a foot hold with my hands. He stepped there, then on the board on the wall, then I told him to step on my shoulder. He was able to get high enough to get his leg to the top and swing himself over. I then jumped to grab the top and pulled myself over. He made it over both walls and I think that's a big thing mentally. He wasn't going to be able to do it, he was giving up but I gave him the opportunity to conquer those walls, and we did. I hope he felt as good beating the walls as I did helping him and seeing him succeed. That's what the Tough Mudder is all about.

I hope all of you get the opportunity to do something like this. Push yourself, see how far you can go. Help each other along the way and find a sense of accomplishment and camaraderie. But to do that you need to train. I suggest not just training but creating a positive, healthy lifestyle. Let me know if you need help with that. Then get out and GET SOME!

Tough Mudder Kentucky, T minus 1 day

I want to apologize up front as this is less a post and more the ramblings of an overly excited mud runner.

My second Tough Mudder is on Saturday, Oct 20th in Kentucky. I can't wait. The first one I ran in Ohio in April of this year was outstanding. It was a journey and adventure all in a few hours. It gave me such a sense of accomplishment. After running a couple 25K's and 20K's, the Tough Mudder gave me the biggest thrill by far.

I'm not sure you can truly appreciate the feeling of the build up to one of these events unless you have done it yourself. If you haven't done it, you need to. I honestly think something changes about a person once they do one. Once they come to terms with the idea that they can do more than they have before. I feel much more confident now than I did at my first. Although, about two days before the first a calm did come over me. I realized that I can easily run the distance. I have trained on obstacles and worked on strength and that there was nothing I wouldn't be able to get through. No reason to worry. Just go and have fun. So I did. And I qualified for the WTM.

Hope I'm as fast as this guy.

My thoughts are all over the place. It may be the toffee latte I had a little while ago or it's the excitement to do something truly great.

We will be at Big Rock Off-Road Park in Maysville, KY. When there aren't 10,000 crazy people running obstacles in the park, here is what it usually looks like http://bigrockoffroadpark.com/.

For our purposes here is what it will be turned into. http://toughmudder.com/wp-content/uploads/2011/11/12.10.20.KY-Final-Course-Map.pdf

For the spectators there will be ample places to watch the madness. The map has highlights of the obstacles that are more commonly viewed. The Electro Shock Therapy, Everest, and Walk the Plank are fan favorites.

For now I'll conclude my rambling and I'll report  back after the run. As for all of you, get out and GET SOME!

Running at Pusheta Creek Conquest

Pusheta Creek Conquest

On Sept 15, 2012 the inaugural  Pusheta Creek Conquest 5K was held at Pusheta Creek MX Park in Wapakoneta, OH. It was comprised of the same elements most mud run/obstacle course races have, a 5K dirt trail with obstacles, live music, beer, shirts and medals. The small venue made it easy to navigate and the staff was extremely helpful. Most of the people had helped put the course together and were knowledgeable about what was going on, where, and what time.

The number of runners who signed up was over 200, as listed in the wave times, and the finishing times showed a total of 154 runners. Ohio Running did the chip timing for the event. The timing was done by start times, not by crossing mats when you begin the race. Finish times were recorded at the finish line and then synced up to the start time of your heat for your total time.

Set up/Organized

Overall the race was well organized. One of the more pleasant aspects were the people working the race. They were all very friendly and were well informed of how the race worked. The parking was easy to get in and out of and easily led to the registration. Wave times were assigned and being a small inaugural race they weren't jam packed with people.  The course was well marked and easy to follow. There were places for spectators (who could be there for free) to catch some of the action in the wooded section and everything out on the MX course.

Results were quick and easily accessible. Laptops were located near the finish line where racers could enter their bib number and get their time and place in the race. Emails prior to the race were sent ensuring people had their start times and other information was followed with post race emails linking you to your results.

The Course

As far as obstacle courses go this one was fairly easy. It was intended to have more "natural" obstacles and less man made ones. It was primarily flat except the jumps in the MX course and a couple small climbs in the woods. Starting out you loop around the outer edge of the MX course and after about a half mile you come to the first obstacle. Its approximately a 30-40 yard stretch of mud to crawl though. The following two pictures are the first two obstacles in the race.

After the mud crawl we headed into the woods and hit the log across water where we turned  and came back through the water with no bridge of any type. After that the course snakes, loops and switches back quite a bit through woods. There didn't seem to be any sections longer than 50 yards before you turned again. The switch backs allowed them to fit the entire 5K in a relatively small area but didn't allow for any speed gain over a straight distance. After completing the wooded section which included a creek crossing, tires, a 5 gal jug carry and some other small obstacles you come to the log crossing below. Going above some and below others and out onto the MX course for about the last mile. 

During the last mile the course again ran up and back and didn't have any long straight-aways. There were longer sections now but those were made difficult by the MX course dirt. Chunks of 2 to 4 inch pieces of dirt made running difficult. This was probably one of the bigger challenges as you had to be careful not to twist an ankle and try to keep momentum moving forward. After a few more obstacles of small mud hills, culvert pipes and straw bales you come to the final obstacle, The Black Sea. Seen below, the water was approximately 3-4 ft deep and the mud at the bottom was about a foot deep. After wading or swimming through you were up the hill and across the finish line.

Activities

In the tradition of most obstacle races there was a place to purchase beverages and a live band.

Awards

Like most obstacle/mud races there was a standard tech shirt and medal for all participants. The top three received Spartan helmet trophies.

Support Charities

Local charities were donated to by the committee who put together the event.

My Race There

This was my first official race post appendectomy. I am currently training for a Tough Mudder and after that, the World's Toughest Mudder. I was hoping this race would be a gauge as to where I am in my training. I ran in the third heat of the day at 11 am. I watched the prior heat take off and saw the person leading the first wave come across the finish line. He crossed at a time just over 27 mins. That became my goal for the race. When lining up you could see there were less people in my wave than what was listed online.

As the race announcer sounded the start we took off in a mad dash. I was able to get out front with one other person staying close to me. We ran the first half mile pretty hard then hit the obstacles. I gained a 20-30 yard lead and tried to maintain that. During the run in the woods it was difficult to push forward at a fast rate. The twists and turns of the course caused me to slow down more often than I would have liked. The obstacles were easy, carrying the two 5 gal jugs of water was probably the hardest and it was only for about 50 yards.

Coming out of the woods I was on a good pace to hit the 27 min mark. Trying to run on the MX chopped up dirt clods was more challenging than I anticipated. A lot more. By this time I was drained from running hard and just couldn't keep the pace. I took the last few obstacles easily but knew my time was growing too long. After the straw, mud hills and twists and turns I headed into the water for the final part.

I had seen a gentleman trying to get through it, he was in his 40's or 50's and a little heavier. The mud underneath the water was very difficult and every step he fumbled forward falling a little. Raising the other leg, stepping, and falling forward. Rinse, lather, repeat. I watched this continue as I turned into the water and with about 10 feet left I caught up with him. Part of me was happy that I was able to catch someone in the group that started 30 mins ahead of me. Part of me also knows how important it is to help people. I also realized that I wasn't going to get the best overall time. As he stumbled again I came up beside him, extended my hand to him and said, "Let's go." He looked up at me with bewilderment. It was like he didn't know who I was or what I was doing and certainly didn't expect me to be there. I extended my hand further and said, "Come on, lets get out of here." He took hold and we pulled through the last part of the water with trapping mud below it. Once out, I jogged up and crossed the finish line. He came shortly after and we shook hands and I went back to my friends.

I would have liked to have done better. I did get 12th overall but in a small field I was happy with the results. It gives me something to build on.

Now its your turn to build, get out and GET SOME!

Mountain Goat Course, The Ending...Or Just The Beginning

We are coming to the end of the Mountain Goat course, but its never really over. There are many additions and alternate routes we can take. And you can do it again and again and have a different challenge each time.  But picking back up where we left off...

At the top of the gas line we completed our push ups, ran across a downed tree and crawled under several other downed trees. We then head further up the clearing which takes us down a good hill and back up the other side. At the top of this hill is a stack of bricks. This is used somewhat like a wall to climb over. Climbing up one side, running across the top and down the other side.











Off the bricks its about 100 yards to a gas marker that is the turn around point. Now we turn around and hit all the obstacles on the way back. We  return across the bricks, down and up the hill back to the push up station. After knocking out more sets of push ups we head to a second ladder which is longer than the first one. On this 10 ft ladder we go up and back twice and continue down the gas line clearing. We pass the trail we came out and head to Bear Crawl Hill. At the bottom of the current hill is a path that runs parallel to the path we came out, at the end of it we turn and head up. This is an extreme incline that we have to crawl, walk or claw our way up.

Hard to see at night but the hill goes up. Straight up.

A new addition to the course is a cargo net that we hit on the way out and back.

We head back to the shimmy tree, free climb rope, rock climb and the first ladder. During this part we skip the horn and hill loop we ran on the way out. After completing the first ladder for the second time, we run the first loop and finish heading back down the first hill (the one that kills you at the start) and finish back at the house. This will give us 6 hard miles of hills, trails, hills, obstacles, and more hills.

There are alternate routes where we can add additional mileage and guess what...more hills. The main route is 6 miles but there are different course that can be 8-9 miles, 10-12 miles and more.

Train like its the real thing. If you want to come out with us just let me know. We will be happy to introduce you to the course. Whatever you choose to do be safe and go out and GET SOME!

Mountain Goat Course, Part III

That's right folks, we are still going. We are going to hit a couple loops down through a valley. Remember the first rule of trail running: whatever you run down, you'll have to come back up. After the run around the horn we head down a very steep and long down hill. Watching your footing on the entire course is a must but even more so here. After reaching the bottom we go through some swampy areas, through a deer graveyard where the wolves have eaten them, then up a slow hill. The hill is long and drawn out and right before the top it inclines sharply. After coming up that long hill you turn and head back down into the valley. You will cross a small water area and then find the bottom of the large hill you first ran down. Its now time to do the 150+ yards back to the top. The incline is difficult to say the least. Your thighs start to burn, calves ache and you keep going. After what seems like an eternity you reach the peak, which is very near to the rope climb so we head up over the "saddle" and into the area where the first mile was.

It just keeps going up.

The trail drops down a little and we hit some rolling hills over to the tree shimmy. Its a simple drill, there is a tree approximately 4-5 inches in diameter and you shimmy up it about 12 feet. Slide down and repeat.

We go from the shimmy tree down a rolling trail to a gas line. They clear cut the land here so we take full advantage of it. As soon as we come out of the woods we head up the hill. Big surprise there, up another hill. As we go up the hill some logs have been pulled out so we jump over or run across these. Its good practice for moving quickly and keeping your balance. At the top of this hill is an area where we do elevated push ups. After completing these sets of push ups we then head over to another log to run across and trees to crawl under. That's right, crawl under.

We are heading on to mile 3. Talk about that next time. 

Not that you have read some, go out and GET SOME!

Mountain Goat Course, Part II

In the last post I began to describe the Mountain Goat Course. Randy Wears' training grounds and lucky for me, mine as well. Here we go to the next part of the course.

After the horizontal ladder from the previous post (please check it out if you haven't) we take off down a small hill and as you begin up the other side you deviate off course to a fallen tree. This tree is an easy jump now although it started as a four foot high obstacle to get over. As mother nature would have it, and quite possibly the power of Randy, the tree fell to the ground in defeat. So it is a small hop and on up the hill to the rope climb on the rock. Its a small 50 yards or so from the ladder to this rope but you do pass the mile mark here.

At the rock we climb up a 15 ft rock face with a rope tied to a tree about 6 ft over the top edge. You climb up, touch the tree, then climb back down. This is done six times before heading to the next obstacle. This is a good workout for your biceps and back. It will also help with your balance and dexterity. So far I haven't fallen off or anything. Remember what this looks like as we will hit it again on the way back.

After the rock face we head out a few yards and turn up a brutal incline to the picnic table where the free hanging rope is. The incline is very steep and will test your mental grit as a few times you think you are close to the top only to look up and realize you have a ways to go.

Once at the top you need to get a few deep breaths before attempting to climb a free hanging rope. I'm not sure how Randy got it up that high but its close to 20 ft where it is tied to the tree branch. We head up and down that a few times. The rope works, arm strength, your back, your core and something most people don't think about, your grip. It is a 1 in rope and to pull yourself up you will need a strong grip. Afterward I can feel how hard my forearms worked.

From here we head up a slight incline, across some trail and down a hill to a sunny spot that looks perfect for push ups. We stop and do sets of T push ups. this is a push up where at the top you turn to your side raising one arm straight up so one hand is on the ground, both arms are fully extended and your feet are to the side on the ground. You go back down and come up to do the other side. Its a good chest and core workout. 

After sets of T push ups we run "around the horn." This is a trail around the top of a ridge, it rolls with some steep, small hills that have some soft dirt adding to the training. Its about 3/4 of a mile so its a good place to stretch your legs out. We just passed mile 2 and are ready for a couple big hills. But we will save that for next time.

For now, get out and GET SOME!

Mountain Goat Course, Part I

Everyone has their favorite exercise or activity. I am no different in that aspect. I have a fellow Tough Mudder and WTM qualifier who has build a small course in his "back forty" that is a great training ground for any type of activity. Its a home made obstacle course. The course contains many elements you will find in live racing scenarios including, what I believe is the most important part, hills. The course was assembled by Randy "mountain goat" Wears. He's called the mounting goat because he goes over hills/mountains with the ease of that animal. Any day of the week you can find him out running these hills, striving to be better. I'm somewhat surprised the hills aren't flat with how much he hammers them.

The first part of the course starts out with a run not for the faint of heart. Its around 150 yards and just goes up. The hill is brutal, almost all first timers walk some part and definitely have their leg muscles burning at the top. Even seasoned runners will have to regain their breath after topping out this hill. The trail then runs down the other side, has some rolling hills, and loops around back to the top. The backside isn't much easier than the front. There is the first obstacle. A bench. It waits for you to do 50 dips or whatever number makes you feel worked. I do LOVE the first hill. Its a wake up call, a challenge and an accomplishment. Makes me want to unleash a primal yell.

There is a small jog across the side of the hill to the first horizontal ladder. Here we practice for the Funky Monkey and other obstacles that force you to hold up your body weight and cross a distance. Its a short ladder, around 8 ft and we will go up and back twice. Newbies are asked to go up and back once, twice if they feel a bit saucy.

By this time the heart rate is elevated, sweat has started and you might ask yourself, how far are we? Not even a mile yet.

We will talk about the next section next time. For now, get out and GET SOME!

Failure is a bad thing?

Why do we consider failure a bad thing? Some of us consider failure such a bad thing we don't even try to begin with. Better to sit idle than to try and fail. But what can we learn from sitting idle? Nothing. What can we gain? Nothing.

Let's look at a simple form of things related to exercise. To increase muscle you work your muscles to failure. The muscles then rebuild and come back stronger. As we should. When we try something and fail, we should rebuild and come back stronger. When we fail at something we learn. We see parts that may have worked and parts that did not. We can then change our approach and try again. Learning along the way. Being a failure actually makes you smarter. Scientist write hypotheses over and over until they get to the conclusion they want. Each time learning something new.

The greatest people in our history were failures. A prime example is Thomas Edison. Without his failed trials we would not have a light bulb. While the number of actual attempts are disputed, it was into the thousands. I believe many of us have only done a few things over 1000 times. Think about that number, 1000. And Edison said his attempts numbered over 10,000 to get the light bulb perfect. A monumental failure. Yet all the smarter for it and one of history's greatest inventors.

It isn't failing where we actually fail. Its if we don't get back up, if we don't try again. Once we give up, that's when we truly fail. Imagine what could happen if you tried and SUCCEEDED at the things you were afraid you would fail. How would your life be different? How would others lives be different because you tried and failed and tried again. Try and fail, you may inspire, you may succeed, but you definitely will get better.

Try and fail. Its good for you. Get out and GET SOME!

Favorite Workout Venues

Last Saturday I finally made it back to my safe haven. A training ground not many set foot on. Few are lucky to be able to run this course with its hills, obstacles, hills, trail loops, hills, and...hills. The course is set on single track trail and logging roads. It includes obstacles of climbing ropes, horizontal ladders, push up stations, logs to run across, trees to climb, stacks of bricks to go over, and the terrain itself is the biggest obstacle.

I firmly believe the best way to train for any race is hills. If the race has hills then you are prepared for them. If it is flat, then it will be easier since you are use to running the hills. Pushing harder in training makes race day easier.

In addition to the hills there are obstacles. In a future post I will include pictures of the obstacles and sections of the course. I also plan on an interview with Randy "mountain goat" Wears, the fastest man I know. Not to mention a WTM qualifier, age group winner in the Warrior Dash, overall place holder and all around good guy.

What is your favorite workout or place to workout? Is there a park, a certain time at the gym, a class you take? What is it that gets you to GOAT?

Another favorite place to workout.

No matter where, when, or how...get out and GET SOME!

A Little Stronger

I'm feeling much better after completing a more intense workout. I've done a few Insanity sessions since my surgery, done some running and a bit of swimming (what I call swimming which is more flopping wildly till I get to the other side). Friday I did a full workout without any pull ups as I'm holding off on those until I get full clearance from the doctor on Monday. My boy  Trenton "the beast" did this with me just with a slightly modified lap length for most laps.

Laps were about .26 miles. Friday's WOD was:

Two laps warm up
Stretch
1 lap
30 sec of push ups
1 lap
30 sec of crunches
1 lap
30 sec of burpees
1 lap
30 sec squats with cinder block
1 lap
30 sec curls w/cinder block
1 lap
30 sec heisman poses
3 laps finish hard

Trenton did it with half the lap distance except the first warm up laps, he did the full half mile. I finished with just over 3 miles and he was just over 1.5 miles. And he wanted to do more, he's a beast.

Now get out and GET SOME!

Insane in the Morning

Things are finally getting back to normal. I was up at 5:30 and did an Insanity workout. I was able to do the entire routine and modified only two exercises. I can feel that I haven't worked out hard enough lately as my body is tighter and I fatigued quicker than normal. But the time off was needed to heal properly so that I can get back into things and not injure myself causing me to miss even more time.

I also did a little in the pool last night. I'm not a great swimmer by any means but I was trying to get back into the strokes and movement. I quickly noticed that I haven't worked my abs in quite some time. While it wasn't painful the burning fatigue set in quickly with them. So I worked with them this morning being very mindful of the movements. Keeping my hands on the abs, and focusing to feel any abnormal strains. I felt good and got in quite a few crunches, got the burn.

Have any of you had to take time off for injury or surgery? What was it like? How long did it take?

Don't call it a come back, just call it getting some!

An appendix stuffed toy? Nice.

A little closer

On the recovery trail which I believe is coming along rather well, I can now take some bigger steps.

I spoke with the physician's assistant after scheduling my follow up appointment. They explained that most people will take off up to two weeks of work after. I told her I was back the next week and flew to Florida for business already. I also mentioned going to the park several times the week following my surgery and getting in some activities.

I asked specifically about the incisions in my abdomen so that I don't lift too much or move in harmful ways causing a hernia. Everything feels great but I did not know how long until those holes would heal enough and I don't think I would be able to tell when I am lifting until too late. 

She asked how much activity I do at work and said I should be released to full duty after two weeks. I let her know work wasn't the issue, being and HR Manager there isn't a lot of physical needs in the work place. My questions were for working out. I lift in the mornings and run in the evenings and don't want my intestines to pop out anywhere. I had already done some work on an exercise bike, elliptical, and did a light version of an Insanity DVD.

After chatting I heard the magic words, "you should be able to start running again." After two weeks of being couped up (okay, I did do some stuff but just not enough) I wanted to hear that. I know that two weeks isn't long but if you have made this your lifestyle, you know what I mean. If you haven't yet, you need to. If you want help, let me know.

I'm a little closer. I have a follow up in 2 weeks and should be good to go. Now its time to get out and GET SOME!

Soon...

Rehab

I waited 9 days after surgery and had to do something. Walking wasn't quite cutting it. I have asked the doctor, nurse and read online at WebMD and Mayo Clinic on down time after an appendectomy and decided it was time for more movement. I found a sit down stationary bike and road it for 30 minutes. I felt very good, no pain, no stress on the body so I went to the elliptical machine. I did not use the arm exercises as I thought that would pull and twist too much on my core for now. I used the feet and legs on a random hill exercise program. That was able to let me try different levels of intensity without committing to it where I would get out somewhere and get stuck if I couldn't complete the task. It went well. Some of the higher levels pushed my heart rate up some and got a little sweat going. I felt like I had done something without over doing things, as many people feared I would do. I guess I have a rep for being a bit crazy with this stuff. :)

Today is the day after and I feel very good. No effects from last night so I'll be able to continue with that regimen and add to it as I see fit. I'll continue to talk with the physician and ensure I'm healing properly and keep moving forward. The Kentucky Tough Mudder is only 2.5 months away and that means the World's Toughest Mudder is only 3.5 months away.

I'm getting back into it. For now maybe you can get out and GET SOME for me.

My Matrix Philosophy

Most of us have seen the movie The Matrix. If you haven't I highly recommend it. Even though its 13 years old (that's right those of you who saw it in a theater 13 years ago) it is still a good action flick. The original movie chronicles the journey of an average person as he escapes from a fantasy world into the "real" world and realizes his potential.

So many of us sleep walk through our daily lives, doing what the "machine" tells us to. We accept what happens and expect that we cannot change it, its just a part of life. Some of you want more. Some of you see more but don't know how to get it or how to get there. The first step is to believe in yourself.

Throughout the movie the main character "Neo" doubts his role in life. Doubts his abilities and never fully gives himself in training or doing what is needed. As he trains he learns techniques but never fully commits to them. He holds back, is afraid of what he might be able to do. His fear holds him from his potential. I believe the same thing happens to so many of us.

"He's beginning to believe" is what Morpheus states when seeing that Neo takes on the challenge. Believing in yourself is the most powerful force you can have. As in life, in the Matrix believing in your mind allows the body to follow. Once you make that commitment, as Neo did, you can take on anything. As Neo tells the machines in the end, he will show all the humans that "anything is possible."

"There is a difference between knowing the path and walking the path."



Now, get out and get some.

Inspired by JC and Tracy?

I'm finally feel normal again after surgery. I lamented all week about not being able to run in the local Mudninja 5K obstacle course. http://www.mudninja.com/  I'll do an assessment of the race as best I can in another post.

This weekend I was suppose to run with people I trained with and a friend coming from out of state who did his first event in quite a while. Last Sunday when my appendix decided not to rent space in my body anymore, I came to the conclusion I would not be able to run this race. I felt like I let people down as I promised I'd be there, side by side, the whole way with them. Part of being strong is being able to mentally stay in the game when your body can't. All of my fellow runners were happy to see me and made sure I knew they expected me to sit this one out and get better before doing more.

Being very jealous for most of the race that they were getting some, through hills, over obstacles and through the mud I felt jealousy move to pride and inspiration. These people who trained hard for so long did the course, and didn't need me. They were awesome. Continuously moving forward as you have to do. In racing and in life. When they were tired or needed help they worked with others to accomplish the task and kept going.

Tracy is someone who has never done anything like this and signed up because I suggested it (okay, I kind of pushed her into it) and she did great. She trained hard, she wanted it and she got it. The other was JC who wasn't satisfied with being inactive like so many people. He turned 60 and has been motivated to get back into shape. He started training for a Tough Mudder, much more difficult, and used the Mudninja as a gauge and stepping stone. And he was AWESOME. The drive that these two show, the dedication and the want. Its powerful. I'm impressed by Dean Karnazes because this guy runs for hours, for over 100 miles and I can't do that.

I'm more impressed by these two. They may not be there to win the race, but they won their race. They make me want to train harder. Great job to everyone who tried their hardest. And great job to my little Mudninja.

Get out and GET SOME!

Appendix, who needs that?

So I'll be off training for the next two weeks or so. I have the Mudninja this Saturday and I'm not sure I'll be able to participate. That bothers me a great deal as I have people I was going to run that with. We shall see. On Saturday evening I went into the hospital and Sunday I had my appendix out. I was released Monday morning.

The procedure was quick and easy. So far, post operation I have had no pain medication. They did it differently that what I have seen or heard about before. I had three incisions instead of the large cut over the appendix. One to put a camera in and two for instruments. They located it, took it off and then slid it out through the camera hole. Simple as could be, it took 45 mins and I was cognisant shortly after. WebMD says you can get up and move around within 12 hours. I got up after one. I was so bored laying in bed. I took a walk around the floor I was on. a few hours later I took a couple laps. I truly think staying in shape will help with the recovery.

The worst thing is they said don't lift anything over a gallon of milk when you get home, That will prevent me from doing quite a bit. However I have my trusty assistant with me this week and he has been extremely helpful. And today we played outside. It was good exercise for him as I walked back and forth at one end of the house and ran ran the entire way around the other part. Kept me active and kept him going. Even when you're down you're not out.

I will try to get a few posts up this week and keep all of you in the loop and give you some good advice while you are still out GOATing.

How many 100 degree days do we need? Do you GU?

Phase 1 7-17-12 by onecooldaddio at Garmin Connect - Details

Here is my run from Tuesday evening. It was 98 degrees with a heat index of 104. Not the coolest weather to run in. I had a bad run time as that heat was relentless. I also did P90X Arms & Shoulders before work and tried to ensure I was properly hydrated by my run time after work. I have written previously about hydration, please check earlier posts for that one, but with the temperatures in Ohio being over 90 consistently I wanted to reiterate the point and give some more information.

I had a discussion yesterday about different types of gel packs for use when running or exercising. There are Clif Shots, GU, GU Roctane, Hammer Nutrition, Power Bar Energy Gels, and many others. If you don't like the taste or consistency of the gel, most brands offer a gummy form. There are Shot Bloks, GU Chomps, Gel Blasts, and others. Then comes the question, do you need electrolytes, extra electrolytes (like Roctane), do you want no caffeine, some more caffeine or twice the caffeine?

I am not a nutritionist, nor am I prescribing these to anyone as a form of diet. I believe it comes down to the individual as to what kind they should use. For me, I like the consistency of Shot Bloks and the taste is really good. I have been able to handle gels more and like the idea of Roctane with the extra electrolytes because my calves cramp easier than I would like. I have used the Tangerine Power Bar Energy 2x caffeine also. It gave me a great kick with the caffeine that was a nice boost during the Tough Mudder I ran.

If you have never tried these items its a good idea to buy one, instead of a box of 24 that you may end up not using. See how you like the taste, consistency, and how it settles on your stomach. Find what works for you and then take them out on the trails.

What have you used and which do you prefer?

Here is a link from WebMD about heat cramps during exercise. Knowledge is as important as endurance. Be smart when you get out and GET SOME!

http://www.webmd.com/fitness-exercise/heat-cramps

What I use:

Training Partners

I do a lot of my training alone. Many of us have busy schedules and can't always get together with someone else to train. And after all, at the end of the day it is you that you have to answer to. Did you try your hardest, did you find an excuse not to workout, did you do something good for someone else today? So move yourself so that at the end of the day you can reflect and say, yes, I did my best today.

Sometimes its nice to workout with a partner. They can motivate you, can keep you on track, make you GOAT when you don't want to. You will return the favor when they are feeling less than active. I'm fortunate to have a few training partners who I can frequently work with and they all add a different aspect to my overall game.

I have someone who is much better than me and gives me something to strive for. He pushes me through the hills and believes that I can do it when I question it. Then I have to do it. I have another friend who is close to my fitness level so we can do many activities together, and be competitive. I also have a certain someone who makes me want to be the best I can be in everything. I need to be smarter, faster, stronger, more caring, tougher, quick witted, eat right, read more books, watch less TV, and I need to be so much more to be what he deserves. But he loves me anyway and I love him and training with him is the best. We get out and GET SOME! And here he is, my boy:

Teamwork.

Burpees Dad? Okay!