...And What Do You Do?

About a year and a half ago I was at a local gathering and not unlike most social interactions, as the small talk went the question came up, "And what do you do?" The normal understanding is that you will answer with your current job position. This is standard in almost all social settings, business related or personal. Even if the answer is, I'm between jobs right now, it's still expected that the person will respond in regards to their work status.

When they asked me, it seemed like within a second all of those thoughts flew through my mind and my answer came to: I run OCR's. (For those of you who for some reason prefer not to get dirty on the weekends, OCR = obstacle course race) THAT is what I do. That is what feeds my thoughts daily. Sure, work is there and I do it. At the present time, it isn't my favorite thing but even in many past positions when I enjoyed my job greatly, that was not how I defined myself. I am one who loves obstacle course racing and my son, preferably together. So my response to their question was, "I run OCR's. I have a wonderful 8 year old who does the same thing." (At that time he had a 5K mudrun under his belt along with a couple of Kid OCR's). My son and racing, that is who I am, that is what I do.

Needless to say they had a surprised look on their face. They asked what that was. I explained what OCR is and it seemed they immediately changed their thought process. We quickly moved away from the humdrum of work and into a more personal realm, a more exciting area for everyone.

And what do you do? I fly around forests carrying a log. 

While I am proud of the things I've done in my working career, I'm more passionate about what I've done and what I aspire to do as a dad and OCR runner. Would I rather talk about the next legislative item that will impact my business or how to best train for a multi-grip rig? What would you rather talk about? Football or spreadsheets? Shopping or the schedule for employees? Granted, some people love their job and that is what they do and there is nothing wrong with that. For others, they are movie watchers, foodies, cheer moms, singers, artists, and a litany of other things.

And what do you do? What moves you? What are you passionate about? If you didn't have to go to that 9 to 5 tomorrow, what would you do with yourself?

Whatever it is you do, answer with that next time and see how they react. See where the conversation goes. Also a suggestion for something to do: get outside and GET SOME!

I have discovered the best exercise ever...

There are many places you will see talking about the "best exercise." The one that burns the most calories or builds the most muscle or makes you look the hottest (something I really need to work on). Some say it is burpees, others say the perfect push up, some say swimming, what other suggestions have you seen? No matter what all of them say, I have found the best exercise.

Do you get that feeling when you do your exercise?

The best exercise ever is...the one you enjoy enough to keep doing. While many exercises might burn calories at a higher rate than others or focus on more full body function, if you don't do them, they don't matter. No, all of you hardcore workout people won't find this helpful, but that's because you already have the workout life ingrained into you. For others starting out, it helps to find that exercise that will keep bringing you back. Perhaps it is running, perhaps it is basketball, it may be tennis, weight lifting or just walking. Whatever it is you love, can lead to a healthy lifestyle and lead to more exercising.

Try different things to see what moves you.

Whatever your "best exercise" is, additional workouts can help improve on it, and you. Adding tennis can provide excellent cardio and core training. Adding weight lifting can strengthen performance and help with bone density. Running benefits from leg workouts and mixing in cross-training such as lifting, biking, or hiking. Exercise helps with health, stress, and some even say it helps with...what was I talking about? Oh, memory.

Find something you enjoy and make it a part of your life. Perhaps branch out from it and you might find something you never knew you liked. Whatever you do, be safe and get out there and GET SOME!

Where are your New Year's resolutions now?

This year, I will lose weight. This year, I will stop smoking. This year, I will workout more. This year, I will eat better.

Chances are, at some point you have uttered one or more of the above sentences. Furthermore, chances are that you didn't fulfill that prediction. Don't feel too bad (but you should feel at least a little bad that you didn't fulfill it, sorry but honesty isn't always nice), you're not alone. But the best thing you have? A second chance. And you don't have to wait until the end of the year to do it.

Look familiar?

According to a study by University of Scranton, only 8% of New Year's resolutions actually come to fruition (http://www.statisticbrain.com/new-years-resolution-statistics/). This comes from a few different problems. One, is that the "resolution" is more of a dream. The person wants to do it, but really isn't going to put the effort in from the beginning. These probably shouldn't even count as resolutions. Like the person getting sick after a night of drinking says they are going to stop, its probably not going to happen. Even if they remember in the morning that they said it. Another problem is that they do want to do it, but don't write down any goals. They want to lose 50 lbs, but need to start with 5 lbs. Write down the goals and small steps that will get you there. Then follow your plan. Many people follow a GPS when driving, why not have the same with your resolutions? Ask for help from family or friends or your doctor. Many can help with fitness, smoking, weight loss, finances, whatever your resolution. One more reason is that the resolution is too big, the person bites off more than they can chew, and when they don't do as well as they wanted, they lose faith and quit. If you don't run much, a marathon by March 17th might be a bit too much. Set realistic goals, ones that you know you can attain and be proud of your progress. Don't compare yourself to others. If you do this with a buddy, make sure you are both on the same level, but remember your outcome might differ from theirs. If you go it alone and your goal is 10 miles in a week by March, don't worry about your neighbor who is doing 20 miles a week. Do your thing for you. And be proud, those 10 miles are 10 more than most people!

I don't believe in New Year's resolutions. I believe if you want to make a change, do it now. I support those who do NY resolutions if it gets them going, but if you fall off, jump back on. Its only March, you still have nine months to make your resolutions come true. Reset and get going. Remember how excited you were to start doing this? Find that excitement again. You can do it. Set up your plan and make it happen.

If you didn't make a NY resolution but want to change something, make that change now. Why wait for New Year's eve? Why wait for the beginning of the next week? Why even wait until tomorrow? Make the change now. Write down your "resolution plan" so that it isn't just something people say and float around on a whim, make it a goal. Make it real. Then go do it. Whatever your goal is, get it. Get some!

I Don't Sweat As Much in the Winter so I Drink Less

Winter Hydration Reminder

Many of us feel the same way. "When I go running (or insert your sport/exercise here) I don't sweat as much when it is cold out." We don't feel the thirst that drives us to the cooler like in the summer months. It is very easy to cheat our bodies on the number one resource it needs: water.

Not only do we lose water through sweating, but also through exhalation and urination. We see the pictures of frost on people's hats or scarves (and on our own) and think how cold it looks, not realizing that water came from somewhere. We run in temperatures where we can "see our breath," which is actually water vapor leaving the body. And of course there is the yellow snow. All of these ways let fluids out that we need to replace.

In the colder weather your body works harder to stay warm. Water is used in the regulation of body temperature. This causes more stress on the body and it pulls more resources to work. Along with that added stress, the regular digestion, lubrication of joints (essential for us who workout), transportation of waste and many other functions are facilitated by water.

So what do we do?

We keep on track to drink our recommended amount of water daily. As I am not a licensed nutritionist (I don't even play one on tv), I cannot tell you how much water you specifically need. However, I can point you in the right direction ----> Mayo Clinic How much water to drink? However, they don't tell you specifically either, but provide a good guide.

How do we get this water? Hydrate before, during and after exercise. If you are going to be out for a while you might consider a water bottle belt, hand held bottle or backpack style (ie-Camelbak) to take along. My preference for shorter runs in the belt. I have a Fuel Belt by Fuel Belt (didn't see that one coming) which holds 4 small 8 oz bottles. It also has a small pocket in the back for a few gels, protein bar, chocolate covered espresso beans or whatever your vice happens to be. You will want to find the best hydration system for your needs.

Either way, we all know hydration is a key element to athletic success. Don't forget it before, during and after you are out there. Keep hydrated so you can go out and GET SOME!

Rocks and Roots Trail Run Series, Part I Review

Fleet Feet Sports - Rock & Roots Trail Series 2014
This year my fiancee and I have my first two events of the year being the Rocks and Roots trail series. I originally signed up to do the 20K in January and the 30K and February. We completed the 20K in January but as life would happen, she will now be in Florida for the February event. The plan was to do the 20K together and the 30K at our respective paces. We have decided to lower the distance for the second event to better fit in our training schedule.

As for the first run of the series, which was a 20K for us (the choices were 10, 20, 30, 40 or 50K), it was a more challenging experience than what we expected. Instead of a trail run, it ended up being a muddy march for 12.4 miles. The race was on January 12th, which had many days of snow melt off the days prior and a rainy day just one day before it. This made for quite a muddy trail. But getting a wooden medal is worth it right? Is a wooden medal a wedal?

We went to check out the course two weeks prior to the event. It was Phase 1 of the Alum Creek Mnt Bike Trails. I have been familiar with these trails for quite some time using them for training the past few years. I also ran with a group there and met Rob Powell, the race director for the Forget the PR 25K and 50K (http://www.mohican50k.com/), a great race.

The day of our event for the R&R series went quite differently than expected.

Set up/Organized

The event was set up well with plenty of room at the start, volunteers for parking and running directions, and an easy packet pickup prior to race day. Once we arrived onsite, we were directed where to park. The only pitfall I saw with the base area was that they double parked some people. If you ran a 10K and the person parked behind you was doing a 50K, you might be there a while. I didn't hear of any problems like that but made sure to leave space so we could get out.

They had an easy to see start area, made announcements as to the starting waves frequently (10K and 20K had separate start times from the rest.) and an easy transition area for the aid station if you were doing multiple laps.

The Course

The course, as I mentioned, was Phase 1 of the Alum Creek Mnt Bike Trails. This is a single track trail that is approximately a 6 mile loop around one of the fingers of Alum Creek. It has rolling hills, nothing too steep or long, some wooden bridges and a few rocky areas or other "technical" areas for mountain biking. It also has roots, as the name states. As usual on single tracks, you need to keep an eye on your foot falls. What is usually a fairly easy to run trail was a mud pit by the second lap. The churning of so many feet on a narrow course with all the snow run off and rain of the days prior made almost every inch of it a sticky, soup-like mess.

Yes, that is her pant leg going down to her shoes that you can't see, because the mud is so deep.

The course was rough, especially the second lap and I can only imagine how it was on a third, fourth, or fifth. I don't blame Fleet Feet for the poor course conditions, but it would have been nice to be able to run this on a normal trail surface.

There were two aid stations along the 6.2 mile loop. The first was at 4.5 miles in and the second was at the finish/lap line. They had the regular gamut of trail running snacks: water, Gatorade, chips, pretzels, gummie bears and a few other items.

NOTE: The course was torn up to the point it made mountain biking very difficult to impossible in some areas. Fleet Feet has volunteered to help repair the trail and are looking to move the February race to the multipurpose trail at the same location. Well played on their part.


Swag in the Bag

One great thing about the trail series was the swag for signing up for both races. This included not only the standard racing tech t-shirt, but a very nice hooded sweatshirt as well. I have testimony that it is a very nice, warm hoodie. We also received a nice pair of Balega socks, a Mini Clif Bar and a hand held water bottle by Nathan. For two races and all that gear, $85 was one great deal. 

Bag full of swag.

Miscellaneous Items

Post race was the same aid table used during the lap breaks of the course. I did help myself to some chili after the race was over. It was decent and the warmth was welcome on that cold January day.

They had a small fire pit and some music for the spectators but not much else, which is common for trail runs.

I do look forward to the next run in the series. If any of you are looking for a good trail running series I would recommend this one. Good location, swag, and hopefully better trails without the deep mud. If you choose this race, or anything other, just make sure you do. Get out and GET SOME!

Got Some Things from 2013

To start, if you haven't yet this year, go get some. No, go now. Read when you get back. We are just going to look at a few things that did and didn't happen in 2013, I'll wait for you.

Okay, good. Now lets look at some things. As a year ends, many people look back to see what they accomplished, failed at and never got around to. Generally they also look to the future to see what goals they will have in the next year. And many people with a blog write a post like this saying the same thing. Thanks for reading mine.

The year was a bit of a blur, I think most people feel that way this time of year. It started off with expectations of a race/event a month and ended completing a handful of them.

I was able to run the MudNinja in 2013 (the year prior my appendix and I had an argument and I didn't get to run the event) and have goals of getting top 10 in 2014. I saw my little boy run a couple laps at the Mini MudNinja and watch his love of mud runs grow. I ran the inaugural Survival Race at the Arnold Classic. I came in 29th overall, 2nd in my age group and I'll be looking for a higher place in that as well. I ran the OH Tough Mudder with a new friend and failed horribly. I had calf cramps half way through but he stayed with me the entire way. I hated holding him back but also appreciated the bonding time with a fellow crazy person. I ran the Kentucky Tough Mudder and again didn't go as fast as I would have normally wanted. I had my girlfriend with me and we took the challenge together. Staving off hypothermia and painful IT Band issues for her, we were hand in hand at the finish line.

Half way through the Mini MudNinja.

I also found out, through push ups only, I raised my benching max 25 lbs over the past year. I found out my son could do 400 burpees in a day. Yes, he is crazy, they say he takes after his father.

I still love gorram hills.

I'm learning how to run with someone who isn't at my physical level yet. I love running with my her but I have to find ways to push myself while we go on runs that push her. I repeat hills as we run when we come to them. I might run ahead and double back to her to get more mileage. I also might run ahead and do an exercise like burpees until she catches up. In all the ways I can find a way we both get a good workout while running together.

This post is just to ponder the little things. Perhaps write some of them down from last year for this year. Value what you learned from last year. In all the chaos, I did get a great new workout partner.

Get By With A Little Help...

Probably the largest aspect of our lifestyle is the friends and family we hang around. These individuals influence us daily or weekly, as we influence them as well. We have conversations with them about things  that are silly, current events, social items and things that are important to us. We look to these people in time of need for support and to support them when needed.

There is a theory that you are the average of the five people you are closest too or spend the most time with. Think about the people you hang around, what do they do, how do they act, how do they treat people? When you mention eating better or working out how do they respond? Are they supportive? Do they put you down for it? Maybe they ask questions because they are interested as well. Do these people party every weekend, are they good to their kids, do they treat people well, do they try to stay active, are they what you want to be?

As we move through life many people go in and out of our lives. We stop hanging around someone, then don't text or email as much, then we wonder how they are doing because we haven't talked to them in a while. Other people are in and out of our lives over the course of time. We might not see them for a few months but pick back up like we saw them yesterday. While still others are constantly there, always keeping in touch with us in some way.

There may be a time when tough choices have to be made. You may end up cutting down time or cutting out certain people, even family members. At the end of the day you have to take care of yourself first. Even if you put the kids first or friends first, if you don't take care of yourself, how can you take care of them?

There is good news though. There are people like you out there. There are people who want to start being active, people who want to be active like you and others who are more active and set a good example. There are people who talk the talk and walk the walk of a healthy lifestyle. But even they sometimes need support, even from someone like you.

I have noticed the past few months many online chat rooms, Facebook pages, and communities where people get together and discuss things important to them. These topics range from exercising and eating right to taking care of the kids and many other positive things. These people support each other, give each other new ideas, encouragement and improve the quality of each other's lives just by being there. There are people outside the computer, meet up groups, friends, family, neighbors who are into those same things you want to be or are involved in. Seek them out. Someone I know who never ran finished their first 5K and was supported the whole time by people they didn't even know. Its such a good feeling to have that backing and encouragement, it might even make you want to go further. You might even inspire them.

It has been suggested in the business world that if you surround yourself with successful people, you too will be successful. I think this works in life as well. Look for those people and we will be there. Then we can all get out and GET SOME!

You are getting sleepy....

Do you get enough sleep every night? If you are like many people I know your answer will be: no I don't. Sleep is an important part of a healthy lifestyle especially when you are involving any level up to strenuous exercise. The body needs time to rebuild and recover so it can come back stronger and prepared for the next challenge. Sleep not only helps to recharge your body, but more importantly, your mind.

Do you need more sleep?

For the physical benefits of sleep you may want to consult your physician. Leaving your body fatigued leads to stress, lower energy, and an all around less active day. Another negative of fatigue can lead us to putting negative substances in our bodies to offset the effect such as sugary energy drinks. From reading articles and researching sleep I have found that a good night's rest allows for muscle recovery, building of muscle and time for the immune system to fight off disease. Other benefits can be found here: Benefits of Sleep, WebMD

On the mental side, sleep can also allow the brain to recover. It allows for better focus and memory retention. I'm sure everyone would all like to remember things a little better. Sleep can also help with work productivity. If we have less to worry about at work we can enjoy our time outside work much more. Our non-commitment to taking care of sleep is addressed by James B. Maas, PhD who said, " If we treated machines like we treat the human body, we would be accused of reckless endangerment." More on the topic of sleep and the brain can be found here: APA Strengthen your brain by resting it.

But you have problems sleeping, can't get good rest, and/or always feeling tired the next day. One of the most helpful items I have found on this is turning off the t.v. It's amazing when things are quiet you can sleep better. Even with the volume down, the flashing light from the screen is picked up by your eyes causing your brain to still be active. This includes your must-have-to-live smart-phone. Turn it off, put it away, if you worry about emergencies set it on the other side of the room where you can still hear it ring. Get it away where you won't see the flashing light, check it in the middle of the night or have alerts going off all night. Go to bed at the same time every night. Or close to it. We all have changes in schedules but if you can get consistent, you're body will take the hint and know when to start shutting down. The same goes for the morning, get up at the same time everyday. I am up at 6 am, yes, even on the weekends. Your body may acclimate to it and you might not even need an alarm clock (though I wouldn't recommend that). Other sleeping tips can be found here: A Good Night's Sleep

I am not a doctor but the benefits of sleep are obvious. Consult your physician, research on your own and add making sleep important to your new lifestyle and then get out and GET SOME!

Lifestyle in Eating

As we discuss lifestyle changes the most important is the attitude. One other big aspect is eating habits. I am not a licensed dietitian or nutritionist. I will however, give you some ideas that have worked for me and provide links to sites that will help you understand nutrition and good eating habits.

If this is your first time looking at how you eat there are two very important items that I believe help. The first is understanding that a "diet" is how you eat, not a short term solution to weight loss. Why would you eat healthy (or sometimes unhealthy) for a short time to get results only to return to old habits which will lead to how you were to start with, in need of a diet? You must realize your diet is how you eat, all the time. The second thing you can do is find out what makes up your diet. Many of us don't realize how much or what we eat. Keeping a food journal is a great way to find that out. Get a notebook that will fit in your pocket and write down everything you eat through the day. Try to estimate portion sizes as well, even if its as simple as a large plate of spaghetti. After a week sit down and review how you ate. See where you can make changes. You might need to cut back your overall food consumption. You might need to change from so much fast food to packing a lunch. You can find little areas to begin improving.

I think the easiest way to change eating habits to have a good/better diet is to do it one piece at a time. An entire diet change make be too much for some people to handle. If you are a cold turkey kind of person then by all means, make the entire change at once. For those others, we should start with the essence of life, water. Most people don't drink the recommended 9-13 glasses (its not 8 anymore) of water a day. Water is free and easily transportable.

Next is making food changes. Many people think eating healthy has to be expensive. Here is a link to help with that: www.choosemyplate.gov/healthy-eating-on-budget.html. Now, start taking items out of your meals or snacks and replacing them with healthy alternatives. Instead of a candy bar or bag of chips mid afternoon, have an apple or banana. You might try celery with peanut butter. Possibly replace regular pasta with multi-grain pasta and then to whole wheat. If you are interested in gluten free diets I suggest speaking with your doctor to see if you need one. Less then 1% of people are allergic to gluten according to some studies. You might be better off with whole grains getting their full benefit. WebMD talks about gluten allergies here: http://www.webmd.com/allergies/guide/wheat-allergy.

Don't be drastic in my opinion. Have days where you eat a brownie with ice cream. Have that extra creamy cheese sauce on your pasta sometimes, but the majority of the time make the conscious effort to eat healthy. You might even learn that healthy foods actually taste good and you like them. My 8 year old's favorite meal is salmon and broccoli. I love that.

I highly suggest once you have moved to proper eating habits you instill those in your children as early as possible. If children grow up without putting too much salt on everything they won't miss it when you try to cut it out of your diet. If they grow up eating healthy foods they will be used to it and it will be a part of them. There will be less arguments about eating fruits and vegetables verses more french fries. And with you setting the example, they will learn the right things. Good job mom and dad.

There are many places you can learn healthy eating habits. Speak with your doctor, use www.choosemyplate.gov, and other medical or government sponsored sites. Choosemyplate also has sections for weight management, tracking tools, and physical activity. Share meal ideas with friends who are eating right too. You could even have a healthy food idea night and have friends bring different dishes to share.

After fueling up with a healthy meal, get out and GET SOME!!!

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!