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!

Who is the crazy guy at Wolf Run Park?

Wolf Run Park by onecooldaddio at Garmin Connect - Details

Got out and got some yesterday. You should have too. This is a great idea you can do at pretty much any park. I ran at Wolf Run Park in Mount Vernon, OH. I chose this park because of the hills that it offers. After a short half mile warm up I hit the first hill which is followed by another sizable hill after the downhill. The trail continues over the river and through the woods. Any fallen logs I found I ran down to practice balance. I climbed over the remaining trees that were down from the storm and made sure to take the more difficult route when I had a choice. I also added my own exercises.

Every half mile I stopped to do an exercise. I ran a half mile and hit a bridge where I did 15 full body crunches. After the first two will I found a bench and did 15 elevated push ups. Over the 5 miles I stopped at different spots and did 15 of chin ups (using a branch), in and outs, dips, curls using a log, push ups, and leg lifts.

These are all easy exercises that anyone can do and add into their routine. Honestly I think the hardest part for most people is, but I'll look stupid. There are many ways to look at it. First, who cares? You are the one doing this for yourself and what other people that you will probably never talk to think doesn't matter. And second, they actually might think what you are doing is cool. That's the one more likely to be true. They might even ask you what you are doing and why. Tell them you were tired of being ordinary and sitting around the house. Tell them whatever you reason is. Set a good example for the kids, run your first 5K, whatever it is. You wanted to GOAT. So go get out and GET SOME!

Utilize whatever you have, benches, trees branches, or logs.

Heading up hill number 1.

Cross Training Kayak Style

As a part of all good training, cross training is essential. It has many benefits including breaking the monotony of doing the same thing over and over and also gives you a chance to work other muscles you don't always use. There are many different sports you can do to cross train. If you are a biker go run, a runner go biking, play basketball, tennis, etc. Get in house workout dvd's. If you want to know more about P90X or Insanity email me or leave a comment. I'm looking into working with them for discounts for all of you who are interested. Just find something else you enjoy or have wanted to try and get out and GET SOME!

This weekend I added kayaking to my cross training for the World's Toughest Mudder. I realized that I need to amp up my training for a 24 hour obstacle race. I need to get some, then get some more.

I'm not a very strong swimmer so the prospect of being in the middle of a lake in a tiny boat was not my favorite idea. But I wanted to do this and see if it would be a good workout. Jeremy Roberts, the ActiveOutside blogger, and I headed to East Fork with his kayaks. I got in the kayak and couldn't seem to keep it from rocking a lot. Then I sat back and it was all good. We went around the lake for about 50 mins. I have to say I didn't really feel any good effects from the time out there. Perhaps we could have paddled harder for longer or something. However, the calmness of the water and excitement of learning something new was great. You should exercise your mind, body and soul. And that was good for the soul. And I got this cool picture.

I think I look like the kayaking terminator. Scary huh? Okay, not really.

Fitness trails? Of course, parcours.

In training for obstacle courses like the Tough Mudder and Warrior Dash there are little fitness trails at some parks that have stations to stop at and do exercises along your run. I like these as it mimics a small mud/obstacle run. This is not to be confused with a parkour course which is like a type of extreme walking. Rolling over tables and two stepping up a wall probably won't get you 12 miles into a race.

I ran with ActiveOutside blogger Jeremy Roberts. He took me to the parcour fitness trail at a park near his house in Cincinnati. We not only did the course of 20 obstacles, and a 21st one that I added when we found a log, but we ran a little further and found a couple good hills to add to the run. It was a good workout for the day after a scheduled long run. Or you could double up the course for more distance and more challenges.

If you know of any courses in your area please share so we can spread the word. Especially if you know of any near Columbus. Driving to Cincy to do a fitness trail just doesn't seem to be justifiable. If you have one in your area I hope you put it to good use. If not, stop at benches along the park trails and do push ups, crunches, dips, or anything else you can add to your workout. Most of all, get out and GET SOME!

Chin ups are a good workout for being able to pull yourself up and over obstacles. 

We used the log as a weight to do overhead presses. Don't laugh at the ghost seen in these pictures.

Feeling Hot, Hot, Hot

Saturday July 7th was hot. Just in case you didn't know that. It was 101 degrees in central Ohio. I failed and didn't get up early enough to beat the heat and it slowly beat me down. I did run at Slate Ridge State Park located just out side Lithopolis. Where the heck is Lithopolis? Its south of Canal Winchester on the SE corner of Columbus. Its a nice place to get away and see some good scenery. The have places for the kids including play grounds and activities like archery. There is also a working farm that is around 100 years old. I hit the trails where it takes off to a place that looks like the Serengeti. That's where the sun beat me down. I was hydrated, ran with a fuel belt, which I highly recommend, and took a couple gel packs with me. Still, after 4 miles I was wiped out, that's not normal.

Did you get out and get some in the heat? Some people say "its too hot to run." What happens on race day when its hot? When its too cold? When its raining or other just not quite perfect weather? You are going to run anyway so that isn't an excuse to not run. Its a reason to run. Hot weather training, cold weather training. Make your excuse your reason. Get out and GET SOME!

One of the ponds at Slate Run. 

What a mess.

July 3rd Bioreserve Post Storm by onecooldaddio at Garmin Connect - Details

I ran on the third of July through the Denison Bioreserve, which I have previously mentioned on here. Its a decently challenging course but even more so with full grown trees down every 100 yards or so. The trails were blocked to the point where I thought, at first, this will be fun jumping over tree trunks and climbing through the tree tops as they lay across the trails. I quickly learned this will tire you out fast. In heat that has been near 100 degrees, stopping to detour over, around and through was not as fun as I had hoped.

To be honest I did kind of like the challenge but eventually bush-whacking to get around a tree through poison ivy and thorns made the challenge less enjoyable. I even got lost once as I couldn't find the trail on the other side of the 50 yards of fallen trees. Somehow I took the left at Albuquerque and came out on another part of the trail I knew. Usually I can cover 6 miles in a little over an hour, I got through 4 on this day. It was worth it to experience it but I will hope they get it cleared soon. And if they have a tree cutting party I will join to help clear the paths.

If you get a chance don't forget to give back to the trails and parks you love. When they have a maintenance day go and volunteer. Pick up trash, clear trails, take the kids and teach them a valuable lesson. You'll feel great after and when you run you'll see the hard work you put into it.

So go out and GET SOME.

World's Toughest Mudder, you can too.

It is official. I have signed up to run the World's Toughest Mudder. One of my highlights in sports was finishing the Ohio Tough Mudder within the time goal that I set for myself. I didn't know it would qualify me for their year end, you-have-to-be-crazy-to-try-this race.

Check this out to learn more about it:

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

I realize this is a crazy race but if I can do something like this, you can do something crazy also. Just get up off the couch and get some! If you are out being active, sign up for something bigger and take that extra step. Jump out of a plane, sign up for a mud run, a boot camp class, try something new. Get it. You'll feel incredible, just like I do. 

I want to share that with everyone. Even my little boy is on his way to doing the crazy, fun stuff and he loves it. He keeps asking when he'll be old enough for this race, how about this one, what about that one. 

You can too. If you are scared or need help figuring out how, let me know. We'll get you headed in the right direction. Come be one of us. You can do it. Your new journey can start with just one step...take it. Get some!

Over the river and off the trail

Alum Creek I two laps by onecooldaddio at Garmin Connect - Details

After a business trip to Florida threw me off track, I got back on the trails Sunday. The Alum Creek bike trails are a great place to get some trail running. The terrain changes quickly, up and down, switchbacks, and fallen trees after the major storms that hit the area. I needed to get a good run so I went for 10 miles, conveniently that is two laps on the trail, unless you get lost. I did take some extra routes where the technical trails are, gives you more obstacles to run and jump over. Good training.

The old trail went right so I jumped the trees and headed that way. 

Which led to this missing bridge, not good for bikers, but excellent for mud runners.

It was very hot and I lost a lot of fluids. As I mentioned in previous posts, hydration is extremely important. I kept my fuel belt bottles full and kept on keeping on. It was a great run. I highly suggest trails like this if you are a trail runner, mud runner, or obstacle racer as they keep you on your toes.

Be aware, you might have uneven ground on mountain bike trails. Keep an eye out for roots, turns, drop offs, and mud as you can easily twist an ankle. There isn't a log of access out there for vehicles so you might end up walking a ways.

Guess which was I went.

Have fun though. Its a great place to run, be courteous to other runners and bikers. I did hear one of my favorite phrases, "I hate when a runner passes me." Hopefully you'll hear that too.

Get out and GET SOME!