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.
Tuesday, July 24, 2012
Thursday, July 19, 2012
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:
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:
Tuesday, July 17, 2012
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:
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:
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| Teamwork. |
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| Burpees Dad? Okay! |
Monday, July 16, 2012
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!
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!
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| Utilize whatever you have, benches, trees branches, or logs. |
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| Heading up hill number 1. |
Wednesday, July 11, 2012
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.
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.
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| I think I look like the kayaking terminator. Scary huh? Okay, not really. |
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