Guns, Grass, & Glutes

It’s Monday.  My quadriceps, hamstrings, and gluteal muscles are still screaming from a workout I did 3 days ago.  Was it P90x?  No.  Was it “Insanity?”  No.  Was it one of those Cross Fit Ranger SEAL Delta Operator workouts?  No, it wasn’t.

It was my 5-year old son and I playing in the yard for an hour. 

Let’s rewind a bit.  My boy LOVES running; he finds any excuse to run – racing our 12-year old dog across the yard (dog still wins), frightening wild turkeys, or tucking a NERF football and taking off.

Junior has already participated in a couple 5K runs/races with me.  He is especially fond of those events where you get pelted with pastel pouches of color bombs.  By the time you finish the race, it looks like you were trampled by a herd of My Little Ponies.

Recently I told him about a “Christmas Race” where you run at night through a course of Christmas lights.  He thought this was a smashing idea, so I signed us up for the event in November.  I then inform him that we need to do special “run training” to get ready for the race.  I snag a poster board and a marker and work up a training calendar.  Basically we try to get in 2 or 3 runs per week consisting of short races across the yard or jogging a couple miles through the neighborhood.

Let’s come back to the Friday that has hit me with DOMS (delayed onset muscle soreness).  Junior arrives home from school and it’s a nice Southern Fall day.  I suggested “run training” and he shrugs it off.  Then I say, “Let’s run with the football!”  What do I hear?  “YEAH DADDY!”  I grab a pencil, notepad, tape measure, and some cones.  I mark off 40 yards for our football field and we did fifteen 40-yard dashes.  We recorded our times for each heat.

I’m 38 years old – a “young” 38, but 38 nonetheless.  My average 40-yard dash was about 6.5 seconds (hey, it’s deceptive speed); Junior averaged 10.1 seconds, BUT his 15^th and final run was his quickest.  Ah, youth – how do I miss thee?  Let me count the ways…

After the sprints, we re-hydrated and pulled out a popgun and “Buzz Blaster” to play “soldiers.”  Here we are running around corners giving hand signals to each other, like “hold” or “move in.”  I’m sure anyone driving by and seeing this spectacle thought, “Oh, looks like the big one got a weekend pass again.”  Sometimes Junior pretends he's wounded, so I whip out the pretend-first aid kit, patch him up, and carry him back to “base” while he covers me with the Buzz Blaster.  Mission Accomplished!

Back to Monday...  I’m sitting here thinking about how much fun we had running across the grass with the football and working together on the “battlefield.”  I had a moment of genius by disguising exercise as playtime; more importantly, I was able to spend some much-needed time with my son.  

Our “training” that Friday helped me realize I can still push my physical envelope. It also helped Junior sprint from 2^nd base and score the game-winning run in his Fall baseball game the next day. 

MISSION ACCOMPLISHED.

P.S.  Here are some additional links in relation to this blog post.

Reading this article made me feel a little bit better after averaging 6.5 seconds:

"You can't run a sub-5 second 40."

I found the hardest part of the dash is the first 5 yards; practice, positioning, and coordination can give you a better starting kick.

Active.Com's Tips On Running A Faster Forty.

Fitnessing "On-The-Go"

Okay, so you have finally made a commitment to treat your body more like a temple instead of a mega church.  You have been eating better, exercising regularly, and your body is responding well.

Then it happens.  It's that time of year when you are ripped from your normal schedule and plopped into the middle of a large convention in an even larger city.  In my case, it was Dragon Con.

Yes, Dragon Con - where you can party with 50,000 of your closest friends and snack your way into a doughy oblivion.  How will you keep your good habits over the next 4 days?  You've worked hard to pack yourself into that costume; don't blow out of it due to over-priced, domestic beer and fried "con" food.

I have the answers for you.  Yes, I will explain how you can have your targ and eat it, too.  If you are staying at one of the local convention hotels, then you can be successful and NOT bring back excess poundage.

1.  BRING YOUR OWN SNACKS.

Too much?

     It sounds crazy, but it works.  I proved it to myself this year.  I packed organic breakfast bars, carrots, celery, hummus, almond milk, tuna pouches, and two gallons of water.  My vegan friend (let's call him "Nerhan") also packed some excellent goodies like dates, protein powder, and marinated, grilled green beans.  My other friend ("Joseph") brought cookies, chips, salsa, and popcorn.  (It's okay; it was non-buttered and air popped!)  We used Nerhan's and my food as breakfast and lunch and we used Joseph's food as treats - in moderation.  For dinner, we would meet up at a local restaurant, like Trader Vic's or Azio.  Since I saved money on breakfast and lunch, I can splurge a little more on dinner.

2.  AVOID THE ELEVATORS.

98% of these folks won't use the stairs.

    Seriously, if you've been to Dragon Con before, you know this story.  Assuming you have two good legs, TAKE THE STAIRS!  Staying on the 17th floor?  It doesn't matter!  You will still probably make it to your room in the same amount of time as waiting on an empty spot in the elevator.  I have tested this hypothesis; my friends take the elevator and I always take the stairs - even if we are on the 18th floor.  I beat them to the room about 90% of them time.  Plus, it really gets the heart pumping!  A 160 lb. person will expend about 15 calories walking up one flight of stairs.  Imagine going up and down 8 flights of stairs, 2-3 times per day - you just burned off your venti soy double vanilla latte with honey!

Sorry for the blur.  I'm REALLY fast.

3.  FIND THE GYM.
   Go the gym?  At Dragon Con?!  No way!!
YES way.  Do it.  Every major hotel in Atlanta has a nice gym with clean equipment just ready for you to use.  I promise it won't be crowded and you will leave energized.  Plus, you'll burn off two of Joseph's awesome, chocolate chip cookie treats.  If someone else DOES wander into the gym, chances are they're trying to fit into their costume, too.  You might meet a new friend!

4.  SLEEP: 5 hours per 24-HOUR PERIOD.
     Even vampire and Jedi cosplayers need their rest.  Five hours is not enough, but I can't really ask for someone attending Dragon Con to get MORE than that.  I tried it this year and survived quite well on decent nutrition and 5 hours of sleep per night.  (As a side note: I am not a huge proponent of hand sanitizer, but in this case, BRING IT and USE IT.)

5.  BE SOCIAL.

Lightsaber limbo anyone?

    This means check out the Con nightlife.  Every host hotel has at least one large ballroom dedicated as a dance hall.  That same 160 lb. person could knock off over 200 calories in 30-45 minutes of dancing. Congratulations!  You just earned another of Joseph's cookies!  The beauty of Dragon Con is you're not just "going to the club."  No, you're going to the "Marvel Ball" or perhaps the "Dilithium Discotheque."  Are you more of a Star Wars nerd?  Then I'll see you at the "Last Party on Alderaan."  Where else can you party with a storm trooper or Chewbacca?  (Writers note: a 12 oz. beer has about 154 calories, so be sure to dance at least 30 minutes per "cold one.")

I had a blast with Nerhan, Joseph, and my 47,997 other friends.  I came home a little tired but with virtually zero weight-gain.  

Maybe your next convention isn't Dragon Con, but you can use some or all of these principles the next time you travel.  You will feel much better by sticking to your commitment for better health!

My "Intro" to CrossFit

You've probably heard of it by now.  What is it?

No, it has nothing to do with your neck size and a crucifix.

It's probably best if I just copy from the "cross fit" Wikipedia page:

"CrossFit is a strength and conditioning program with the aim of improving, among other things, cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. It advocates a perpetually varied mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting.^[8] CrossFit Inc. describes its strength and conditioning program as “constantly varied functional movements executed at high intensity across broad modal and time domains,"^[9] with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains."^[10] Hour-long classes at affiliated gyms, or "boxes", typically include a warm-up, a skill development segment, the high-intensity "workout of the day" (or WOD), and a period of individual or group stretching. Some boxes also often have a strength focused movement prior to the WOD. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD.^[11]"

Okay, so now you have an idea.

Like most "weekend warriors" I would have separate days of cardio exercise and strength training.  Or, when I was a lonely single dude, I would do cardio in the morning and strength train in the evening.  It worked pretty well for me and still does, for the most part.  After doing the same or similar things for awhile, the human body adapts and gets efficient.  Efficiency is a great thing if you are a combustion engine; however, if you are looking to break past a plateau in weight loss or strength-gain, efficiency needs to take a hike.  This is where my foray into CrossFit begins.

Not drunk, just tired!

Several of my friends engage in CrossFit and I know at least one Coach.  I watched from a distance for awhile and noticed some interesting phenomena.

1. None of the athletes look like skinny waifs.
2. Women still look like women (only stronger).
3. Participants in the box/gym work together.

If you exercise, you have probably done some of these exercises: box jumps, pull-ups, sprints, power cleans, squats, kettle bells, push-ups, Concept rowing, etc.  The list goes on.  But HOW you do them is probably different than CrossFit.

I started incorporating some of these "new" methods/exercises into my normal routine: box jumps, thrusters, squat-presses, etc.  I noticed some good side effects quickly - a little muscle soreness (meaning I actually challenged a muscle group) and I discovered I could get a really good resistance workout finished in around 30-45 minutes instead of 90 minutes.  (This is especially important when you have a child and 3 part-time jobs.)

Fast-forward a year or so.  It is now May 2014 and I am at a point where I want to try a full-blown CrossFit workout.  As Memorial Day approached, I ran across a WOD called "Murph."  For those who don't know, this routine was named after Navy Lt. Michael Murphy, a SEAL who gave his life in Afghanistan for his brothers during Operation Red Wings.  (I HIGHLY recommend reading Lone Survivor by Marcus Luttrell; it tells the story of a fateful, 4-man SEAL team mission with Lt. Murphy.  There is also a movie, but definitely read the book first.)  I decided to try this workout on Memorial Day as my own little way of honoring Murph's (and many others) sacrifices.  I chose this particular WOD for my first because all I needed was a pull-up bar and a place to run.

After 10 hours of work, I drive over to the Roswell River Walk and at 8:15pm started warming-up for this little adventure.  The run will be a cinch - I can easily run a mile or two with an 8-minute pace.  I can break the other exercises into sub-sets and knock them out - NO PROBLEMO.  I even had a new music playlist queued up to keep me motivated (see previous blog post about music and exercise).

I started my first mile.  From where I parked, the playground with the pull-up bar was actually 1.2 miles away.  Whoopsie!  Oh well, it's only an additional 0.4 miles total added.  No biggie - I've run half marathons!  I crushed the first 50/100/150 of the subsets, then I feel myself slowing down.  By two-thirds of the way in, I am dragging like molasses in January and there is not a DRY spot on my shirt.  Did I mention it's late May in Georgia and the humidity is SAUNA?  By the time I finished the 100/200/300 subsets, I started running jogging zombie-shuffling the 1.2 miles back to my car.  As I touched the trunk of my car, I stopped my watch timer: 1 hour, 2 minutes, 24 seconds.    I walked around a few minutes to gradually slow down my heart rate and take in some fluids, stretched, wrung out my shirt, and lined my car seat with old clothes and towels to keep the "fat tears" from soaking into the upholstery.  "I fought the good fight and I finished the race!"

TWO DAYS post-MURPH
DOMS, or delayed onset muscle soreness, usually happens when you break out of that "efficiency" mode and really challenge yourself physically, such that those muscle groups are very sore about 48 hours after the exertion.  I have not felt real DOMS in probably 5-10 years.  Guess what? "Murph" reminded me what it felt like.  And you know what?  I LOVED IT.  I felt alive and invigorated!  Three simple exercises and a 2 (ish) mile run.  This is proof it's not always what you do, but HOW you do it.

Ending Thoughts
I did not rush out and join a CrossFit gym.  That being said, I will continue to add exercises and try some of the workouts.  Some day, as finances allow, I might join a CrossFit gym.  A respectable time for "Murph" is around 40-45 minutes and I believe I can get close to that with more training.  I recently found out an airman in the USAF knocked out "Murph" with a time of 28:21 (Sam Bessinger).  I definitely see why this form of exercise is popular with military/police/fire/EMS, as it often mimics something you may have to do to save lives or accomplish the mission.  Example: flipping a large tire could prepare you to lift rubble off someone's leg (specificity).

If you can't run to your mailbox without being out of breath, then DO NOT try this at home.  However, if you exercise regularly and are ready to break through a plateau, then I suggest maybe you try some of the movements and eventually a WOD (note: not all WODs are as difficult as "Murph" - I recently found out this is traditionally one of the top 5 hardest WODs).  As always, use "common sense."  If you've never completed a pull-up, then you probably shouldn't try a hand-stand push-up.

There are those who frown on CrossFit (admittedly, I was skeptical at first); they say it lacks form and is dangerous.  My reply?  If your fitness goal is to look good in the mirror and pose on stage with fake tan (not that there's anything wrong with that), then by all means, keep doing 8 sets of preacher curls.  However, if you want to be ready for what life throws at you, I would definitely recommend at least modifying your routine to include some WODs.

Want to learn more?  There is a link for that!
http://www.crossfit.com

Want to learn more about "Murph" and the warrior for which it's named?  Click here:
http://sealgrinderpt.com/navy-seal-workout/murph-workout-tips.html/

Drink water and keep moving forward!

AURAL STIMULATION

What moves you?
What motivates you to run longer, lift heavier, or paddle/row faster?

Other than the obvious rewards of regular exercise (fitting in your favorite jeans, race performance, strong heart, sound mind, lifting a VW, etc.), what gets you going on those days when you just don't want to hit the gym/trail/pool?

For me, it's MUSIC. Music is a performance enhancing "drug." Yes, I've been using this performance-enhancer for over 20 years. It is perfectly legal and has zero negative side-effects (unless you play it too loud or never clean your headphones).

For many of us, just getting into a regular fitness routine is a challenge. Those first couple of gym visits after a long layoff requires some intestinal fortitude. It's really no different than getting back into church, regular dental check-ups, or for some, bathing.

So when you finally set foot back in the gym, make it a little less painless with some music you enjoy. After re-establishing your fitness baseline in a few days/weeks (this number varies on YOUR abilities), it is then time to switch up that play list and do some performance-enhancing. (NOTE: If you are the type of person that goes into the gym and does the same thing 3 days a week and doesn't want to improve on what you have, then save your time and move on to another blog.) If you want to read about this topic with a more scientific viewpoint, check out this American Council on Exercise article.

I will explain what works well for me; what works for you will no doubt be a little different. The point of this post is to get you thinking about it. MAKE yourself a play list. If you already have one, think about changing it up.

At any given time, I have 3-5 play lists depending on my type/mode of workout. Play list 1 is for strength training. Play list 2 is for short runs of 4 miles or less and Play list 3 is for longer runs. I like to change at least one play list per month. Keep the music fresh. You probably have some songs that fire you up no matter what mode/intensity of exercise you're engaging in. By all means, include them! But be sure to change them out occasionally; don't wear out a good thing. Below are some tunes that are often scattered in ALL of my lists:

Theme From Superman by John Williams
Cinderella Man by Eminem
Radioactive by Imagine Dragons
The Touch by Stan Bush
Going the Distance by Bill Conti
Mindfields by The Prodigy
How Ya Like Me Now? by Kool Moe Dee
This Means War by Nickelback
The Outsiders by Eric Church
'Till I Collapse by Eminem
Hot Blooded by Foreigner
Rusty Cage by Johnny Cash
Right Place by Petra
Eye of the Tiger by Survivor

Soundtrack music, in particular, has a special place in my heart. How many of us have pounded the heavy bag to the "Rocky" or "Bloodsport" soundtracks? In addition to creating a link between the music and your physical performance, you also have the mental imagery of the training scenes in those movies. Use them to your advantage!

I recently experimented with something a little different. Instead of listening strictly to music, I put together some motivating speeches from various movies. I found this to be a fresh change from music. While running, I envisioned myself IN that locker room or ON that battlefield listening to the words. Almost instinctively, I corrected my form (I was running) and picked up the pace a little. Most of the time (and by "most," I mean 99% of the time), I exercise without a workout buddy. As corny as it may sound, having King Leonidas or Coach Carter yelling in my ear DID help me shave a minute off my 5k run time AND get a couple extra reps on the bench press.

After all, who wouldn't want King Leonidas as your workout partner? I might ask him to wear regular shorts, though; I don't think the YMCA would let him in the door dressed like this.

Go Hike Yourself!

Hiking. When you hear the word, what images are conjured in your mind? Perhaps a gorp-munching, straggly beard, hipster-guy with a fanny pack? (Not that there is anything wrong with that. If we all looked the same, this would be a supremely boring place.) Maybe you think hiking is for people who cannot or do not wish to participate in more intense or competitive activities. If you don't like to hike and think it is for sissies, then keep reading because I will dispel that notion quickly and with "a thousand points of light." Okay, maybe not a thousand points but I will provide good reasons why this activity should be included in your exercise routine at least once a month. Let's get started!

1. CARDIOVASCULAR FITNESS Wouldn't it be nice to NOT be out of breath after climbing a couple flights of stairs? What if you HAD to do it? What if your life (or a loved one's) depended on it? Hiking can help get you there and it is lower impact that other modes of cardiovascular exercise (and LESS BORING). Sure, cross-country skiing and Greco-Roman Wrestling will boost your body's ability to use oxygen, but what if you're a 55 year-old postal worker in Alabama? Chances are you won't be interested (or equipped) in those activities on a regular basis.

2. NATURE CONNECTION Some of the best memories I have were made OUTSIDE. What will I remember more when I'm 80? That Halo game I played at 2am where I had 20 kills and only 2 deaths? Or the time I backpacked with friends and saw one of the brightest meteors ever in a clear, night sky on a mountaintop? I think you know the answer. Have you ever smelled a pine forest after a rain shower? Did you know this can actually lower your blood pressure? Hiking will develop a better connection with yourself and your environment.

3. FAMILY ACTIVITY My son just had his 5-year old check-up and the doctor asked this question, "How much 'screen time' does he get?" Huh? Was this even a question when we were kids in the 1980's? Get outside. Go play in the woods with your kids. Build a fort. Take them hiking. You can even work in some science lessons during the hike and play games where your children learn to identify plants and animals. So turn off the iPad/tablet/computer/TV/Kindle and hit the trail with little Joe and Suzy! (Photo below is junior at one of the largest trees in Georgia.)

4. WEIGHT LOSS Where do I start? I will try to keep this simple: if you expend more calories than you consume, you lose weight. I am a firm believer in a balanced approach to weight loss (strength, cardio, nutrition, flexibility, and rest). Hiking falls under the "cardio" aspect of weight loss. Here are some stats for a 175 lb. person engaging in several popular types of activities with a 60-minute duration. Running a 10 minute/mile pace: 833 calories. Brisk walking: 320 calories. Cycling (moderate intensity): 660 calories. Hiking (no pack): 500 calories. Hiking with a 20 lb. pack? Then you're going to expend an additional 60 calories. Hiking in mountainous terrain? Expect to burn over 600 calories per hour.

5. IMPROVED PERFORMANCE I will start with a personal testimony. In 2011 I ran several races from a 5K to the Pikes Peak Ascent (13.32 miles). I incorporated more fast hiking during the pre-season and finished the year with 5K and 15K personal bests! Physiologically, walking on uneven/hilly terrain challenges your musculoskeletal system in ways jogging or swimming cannot. Add a set of trekking poles and now you're working the body from top to bottom; think of it as cross-country skiing without the snow. Still think hiking is for sissies? The U.S. Army Rangers don't think so. Their "hikes" are called "ruck marches" and the Ranger candidate must complete a 16-mile "hike" in about 5 hours. Oh yeah, each candidate also carries a 65 lb. pack.

Are you super-stoked to take a hike now? GREAT! Before you head out into the wilds, do 15 minutes of prep work. Check the weather and dress accordingly. Wear shoes with good lateral support; if you don't have hiking shoes/boots, then cross-trainers or tennis shoes would actually be better than running shoes for the lateral stability. I also like to pack a pocket-sized first aid kit. Most importantly, take water; my personal rule is 16 ounces per hour of hiking in easy to moderate conditions. See you out on the trail! Check out your local state parks web site or www.nps.gov to get started.

The Dreaded Tempo Workout

For my FIRST blog post, I will review TEMPO workouts.  Let me say this: I DETEST Tempo runs because (if done properly) they ALWAYS push me out of my comfort zone.  Second, they are extremely important if you want to run (or bike/swim/row, etc.) faster and be competitive.  Many of my posts will no doubt include running.  I know what you're thinking: "Running is boring" "Isn't walking just as good?" "I prefer hiking/biking/tae-bo" "I've never been a fast runner," and my personal favorite: "I do 12 ounce curls."  Running is one of the least expensive, yet most productive cardiovascular exercises you can do!  Very few activities burn more calories than running (we'll save those for another post).  Our bipedal bodies are designed to run.  If you're really fast, you could make some money or win some medals.  Running can also save your life.  Have you ever heard of that show, "The Running Dead?"  Me neither!  So without further ado, let's get on with some knowledge.

"Tempo" workouts generally apply to cardiovascular forms of exercise such as running, walking, swimming, cycling, skating, etc.  This form of workout is of moderate length (30-60 minutes) and is one of THE most important workouts you can engage in while training for an event like a triathlon or running event (5k, 10k, Half-Marathon, you get the point).

NOTE: If you just exercise for health benefits or to fit into those skinny jeans, then don't bother reading any further.  However, if you are competitive with others or against your own stopwatch, by all means, READ ON!

Try to employ your Tempo workout at least twice a month.  Other workouts you'll want to include would be moderate distance runs, cross training/strength training, long runs, hills, intervals and yes, rest or "active rest" days (I will cover other types of workouts later).  For starters, you may want to try Tempo intervals if you are training for your very first 5K race.  The Tempo portion of your workout should be an effort (or speed) that you can maintain for several consecutive minutes (depending on individual ability).  As you near the end of the tempo session, those last 2-3 minutes should be challenging and you should be breathing hard.

Here is an example of a Tempo workout I completed on the treadmill (1% grade) last night:

  I. Warm-up: 5 minutes, 3.5 - 6 mph.
 II. Tempo #1: 15 minutes, 6.5 mph.
III. Recovery: 5 minutes, 4 - 5 mph.
IV. Tempo #2: 15 minutes, 6.5 mph.
 V. Cool-down: 5 minutes, 3.5 - 4.5 mph.

My end result was 4.19 miles in 45 minutes.  If you are a more advanced, then you may be able to hold a higher speed or just have one 30-minute interval of 6-7 mph.  If you are just starting out, then perhaps you break-up the intervals into 5 minutes each and try to hold a speed of 5-6 mph.  Set reasonable (but not "easy") goals for each workout; this will keep your routine fresh and minimize the boredom.

By practicing the Tempo runs, you are training your body (and mind) to hold a challenging and sustained effort over an extended period of time.

I sincerely hope this post brought you some value.  Tune in next time and I will highlight another "Adventure in Fitnessing."  Remember to drink water, drive on, and stay frosty.