Wednesday, September 07, 2011
I was going to be meeting with one of the lead doctors from the Cleveland Clinic’s Wellness Institute, a foremost authority on how much of an impact (clinically substantiated) lifestyle decisions made on quality of life and the condition of the body and mind. He lived and breathed it every day, running the Lifestyle 180 program and seeing the impact sensible eating, exercise and mental well being had on the clients he served. Never shy about these things, I had brought along my copy of ‘The Paleo Diet for the Athlete’ as well as a couple of questions regarding the Survival Workout. As we were concluding the meeting, I pulled out the book. “What do you think of this whole ‘Paleo’ thing as it relates to what you’re doing?” His smile broadened as he answered, “Cordian (the book’s author) really knows what he’s talking about and it’s very good stuff,” he said. I told him how I’d been following the diet for over four months now and, in conjunction with my ‘Survival’ workout, believed it responsible for the new lighter, stronger me. “I could tell you’d lost weight and I really like what you describe you are doing in the woods. People don’t need to join gyms. They can get what they need…as you say…in the parks and around their homes,” he agreed.
We had talked about health care reimbursement for services that kept people well (difficult to get paid) verses those more expensive services to treat people who are sick (normally paid) and the frustration this created. Employers, too, are hard to convince that an investment in keeping staff well is cheaper than paying medical expenses when they are sick. “We need more documented evidence to support what common sense tells us is absolutely true if we are to get them on board,” he said and I know what he means. Working in manufacturing where productivity and the cost of manufacturing and building the item is everything, it’s hard to convince upper management that they build in a new cost that ‘should’ save money down the line. It was so refreshing to speak to someone with whom I shared so many basic philosophies.
I did the Survival Workout without a partner later that night and found that I did not push myself as hard as when I was with someone else. Not that I have to impress anyone, but there is something about having another person there…almost like a teacher making sure you don’t cheat…that makes me do one more rep or one more set than I might otherwise do. I still did everything on the agenda, but I know I left a couple of reps undone before the workout was over. I also tried going ‘Off’ free for the first time in a month only to discover half a dozen nice welts when I returned home afterwards. They aren’t as bad…but they’re still there.
Both Holly and I were feeling the need for some fat in our diets so I threw hot dogs on the grill. I did wash it down with a smoothie and we had sweet corn…unbuttered…but sometimes you just need a little extra fat and sodium…and nothing quite fits that order like a couple of hot dogs.
Survival Workout duration: 60 minutes.
Training Heart Rate: 100 to 150 bpm.
Calories burned during workout: 600.
Thursday, September 8, 2011
Wednesday, September 7, 2011
Finishing fast has always worked for me...
Tuesday, September 6, 2011
Once again I was crushed for time and figured the only thing I could do for a workout was a short run. The last three times I have run, I’ve gone out fast in an effort to both test my condition level and to challenge course records I set last summer. And in each case, I blazed through the early checkpoints, but lost it as I got nearer the end of the run. I decided on a different approach for this run. I hit my first checkpoint a full minute slower than I’d been running this course…which is probably a little over 2 miles into my run and about the half way point. It was a cool evening…good for fast running and I felt like I was going really slowly. I decided to ratchet it up. I made it to the three mile mark around 22:30…still 45 seconds behind the paces I’d been setting, but getting back 15 seconds. Still feeling very comfortable, I decided to push myself. I ended by running the last mile under 7 minutes over twisting, rooted trails…which for me is quite respectable and actually equaled the fastest time I’ve ever run on the course…with plenty left in the tank.
There are many theories and ways to run and race and I’ve always coached my runners to be able to finish fast. Going out hard and then losing a place or two over the final stages of a race can be demoralizing. The runner with strength in the finish tends to feel invulnerable…like no lead is too big for them to overcome. It’s not right for everyone, but it’s always worked for me.
I went back to eating the perfect Paleo dinner by breaking some cold chicken breast into a sauté pan, adding some garden fresh tomato and then scrambling in four eggs. It actually tasted pretty good, though not very filling. There is something to be said for fat and starches…they fill you up. I failed to add a smoothie, which would have done the trick. Being a little hungry after a meal isn’t the worst thing in the world, though, and something I should do more often.
Run workout: 33 minutes.
Training Heart Rate: 150 bpm.
Calories burned during workout: 550.
Once again I was crushed for time and figured the only thing I could do for a workout was a short run. The last three times I have run, I’ve gone out fast in an effort to both test my condition level and to challenge course records I set last summer. And in each case, I blazed through the early checkpoints, but lost it as I got nearer the end of the run. I decided on a different approach for this run. I hit my first checkpoint a full minute slower than I’d been running this course…which is probably a little over 2 miles into my run and about the half way point. It was a cool evening…good for fast running and I felt like I was going really slowly. I decided to ratchet it up. I made it to the three mile mark around 22:30…still 45 seconds behind the paces I’d been setting, but getting back 15 seconds. Still feeling very comfortable, I decided to push myself. I ended by running the last mile under 7 minutes over twisting, rooted trails…which for me is quite respectable and actually equaled the fastest time I’ve ever run on the course…with plenty left in the tank.
There are many theories and ways to run and race and I’ve always coached my runners to be able to finish fast. Going out hard and then losing a place or two over the final stages of a race can be demoralizing. The runner with strength in the finish tends to feel invulnerable…like no lead is too big for them to overcome. It’s not right for everyone, but it’s always worked for me.
I went back to eating the perfect Paleo dinner by breaking some cold chicken breast into a sauté pan, adding some garden fresh tomato and then scrambling in four eggs. It actually tasted pretty good, though not very filling. There is something to be said for fat and starches…they fill you up. I failed to add a smoothie, which would have done the trick. Being a little hungry after a meal isn’t the worst thing in the world, though, and something I should do more often.
Run workout: 33 minutes.
Training Heart Rate: 150 bpm.
Calories burned during workout: 550.
Tuesday, September 6, 2011
Another convert to the Survival Workout.
Monday, September 5, 2011
I’d convinced my nephew, Nathan, whose birthday we’d been celebrating the night before, that he should come and join me for a Survival Workout before heading back to his next stint on a boat on the Great Lakes. He’s an engineer of some kind and works in the engine room keeping these massive ore boats doing what they are supposed to do…mechanically at least. He’s in pretty good shape normally…but was going out with a group of friends to some spots in downtown Willoughby to drink a little…or more.
I cut him some slack on the starting time and he arrived close to noon looking like he may have had one or two more than he should have before taking a taxi ride back home. He knew me and knew it wouldn’t do any good to complain or ask me to go easy…that would only make what was about to happen even worse. He sucked it up, sprayed on some ‘Off’ and grabbed hold of our pull-up branch.
There is something to be said for working in an engine room and regularly lifting things that weigh in access of 80 pounds. Nathan is lean, races a sailing craft, rides his bike whenever he can and hikes at all the ports of call along the Great Lakes. He’s extremely active and it showed. He did 8 pull-ups and 30 push-ups…both respectable numbers for a guy who never does either. Low body fat and a good strength to weight ratio is the trick here. He lifted the rocks and logs I lifted while doing bounding and other sprint-type activities in between. As we approached our last sets though, he was feeling the cumulative effects and could only manage 14 push-ups for his last set while I was going for my 3-set record and completing 53 to hit a new pr of 161.
“How come you’re 56 and can do so much more than me?” Good question and easy answer. You can maintain so much of your fitness for so many years if you just work at it. “I’ve been doing this workout continuously since the Spring. I’ve dropped over 20 pounds since then, but when I started, I assure you I could not do a pull-up and 25 push-ups was my limit,” I said. “And the good news is…if I keep it up, I should be doing all of this stuff into my 80’s.” He gets it. He wanted to do the workout with me because he’s an outdoor guy and really doesn’t like working out with weights in a gym. I wanted him to see how to work the different muscle groups…and energy systems…so he could create his own workouts either on the ship or in the parks along the way in the different ports of call. “It’s really not that hard Uncle John…I can think of lots of things I can use on the ship…or in the parks…to do this stuff.” That’s right…it’s really not that hard and it’s a hell of a lot more interesting.
I ate poorly again. We had a cookout…because it was freezing…and I ate two hamburgers with buns, baked beans and a sweet roll. Later that night, I had leftover spaghetti with the rest of the beans. I’m sure to have added back a couple of pounds, but the coming weeks should get me back where I want to be going into the winter months. And I have a plan to stay there, too.
Survival Workout duration: 60 minutes.
Training Heart Rate: 100 to 150 bpm.
Calories burned during workout: 600.
I’d convinced my nephew, Nathan, whose birthday we’d been celebrating the night before, that he should come and join me for a Survival Workout before heading back to his next stint on a boat on the Great Lakes. He’s an engineer of some kind and works in the engine room keeping these massive ore boats doing what they are supposed to do…mechanically at least. He’s in pretty good shape normally…but was going out with a group of friends to some spots in downtown Willoughby to drink a little…or more.
I cut him some slack on the starting time and he arrived close to noon looking like he may have had one or two more than he should have before taking a taxi ride back home. He knew me and knew it wouldn’t do any good to complain or ask me to go easy…that would only make what was about to happen even worse. He sucked it up, sprayed on some ‘Off’ and grabbed hold of our pull-up branch.
There is something to be said for working in an engine room and regularly lifting things that weigh in access of 80 pounds. Nathan is lean, races a sailing craft, rides his bike whenever he can and hikes at all the ports of call along the Great Lakes. He’s extremely active and it showed. He did 8 pull-ups and 30 push-ups…both respectable numbers for a guy who never does either. Low body fat and a good strength to weight ratio is the trick here. He lifted the rocks and logs I lifted while doing bounding and other sprint-type activities in between. As we approached our last sets though, he was feeling the cumulative effects and could only manage 14 push-ups for his last set while I was going for my 3-set record and completing 53 to hit a new pr of 161.
“How come you’re 56 and can do so much more than me?” Good question and easy answer. You can maintain so much of your fitness for so many years if you just work at it. “I’ve been doing this workout continuously since the Spring. I’ve dropped over 20 pounds since then, but when I started, I assure you I could not do a pull-up and 25 push-ups was my limit,” I said. “And the good news is…if I keep it up, I should be doing all of this stuff into my 80’s.” He gets it. He wanted to do the workout with me because he’s an outdoor guy and really doesn’t like working out with weights in a gym. I wanted him to see how to work the different muscle groups…and energy systems…so he could create his own workouts either on the ship or in the parks along the way in the different ports of call. “It’s really not that hard Uncle John…I can think of lots of things I can use on the ship…or in the parks…to do this stuff.” That’s right…it’s really not that hard and it’s a hell of a lot more interesting.
I ate poorly again. We had a cookout…because it was freezing…and I ate two hamburgers with buns, baked beans and a sweet roll. Later that night, I had leftover spaghetti with the rest of the beans. I’m sure to have added back a couple of pounds, but the coming weeks should get me back where I want to be going into the winter months. And I have a plan to stay there, too.
Survival Workout duration: 60 minutes.
Training Heart Rate: 100 to 150 bpm.
Calories burned during workout: 600.
Monday, September 5, 2011
A little extra for overeating...
Sunday, September 04, 2011
I knew I had to do something long…because of the guilt from eating poorly the day before. I suppose it wasn’t all that bad, but with the way I’ve reconditioned my thinking, it was a huge slip and needed corrective action. I also wanted to do some long aerobic activity since in two weeks, John, Paul and I would be climbing peaks for three consecutive days in the Adirondacks and would need the kind of endurance you get from long rides.
I headed out my Pekin Road course with a turn around at Burton/Windsor Road. Normally, the road is quiet and was until I crossed Auburn where I began to notice increasingly heavy traffic for the remainder of the ride to the half way point. I can only surmise that with the Geauga County Fair in Burton, that this road was some kind of short cut. I was in no particular hurry and made it out in an hour and forty minutes. On the return trip, I added some miles by cutting through the park, but had slowed some when a rider from Lake Lucerne pulled along side of me and began a conversation. I found out that he knew an old Iron Man buddy, Randy Tevepaugh, and that he was a lot younger than me and riding one of those light weight road bikes like John’s. He said he noticed a huge difference in climbing when he switched bikes, something he found to be a necessity since the crowd he rode with all had them and he couldn’t keep up unless he switched. I suppose if you have the money that’s okay, but my competitive riding days are behind me and now I’m riding for the workout. I could likely ride a couple of miles an hour faster on the lighter bike, but my effort would be the same so the conditioning and calories burned would be the same, as well. Since I almost always ride alone, it doesn’t matter how fast I’m going…I’m not holding anyone up…so what does it matter? When they start making the 10-pound bikes, I’ll convince John he needs one and that, to make him feel okay about buying one, I’ll take his 15-pounder off him and put it to good use. Until then, I’ll ride my Trek tank.
I finished the ride exhausted and with a nice rash where the bike seats meets my seat. I’d been sweating pretty heavily and the salt rubbing did its thing. I went to my sister’s for a birthday gathering of relatives and found that sitting on wooden kitchen chairs was less than comfortable. She had a lot of non-Paleo food, which I avoided until it was time for dessert. They had about five kinds of ice cream, which I came to find was made from Wooly Mammoth Milk…way to go Breyer’s…so I had a little…too much. Anyway, I’ll do something tomorrow to make up for that and then I’ll do something on Tuesday to make up for the burgers I’ll probably eat at our cookout tomorrow…and then I’ll…
Bike workout: 3 hours and 30 minutes
Training Heart Rate: 130 bpm.
Calories burned during workout: 2,900.
I knew I had to do something long…because of the guilt from eating poorly the day before. I suppose it wasn’t all that bad, but with the way I’ve reconditioned my thinking, it was a huge slip and needed corrective action. I also wanted to do some long aerobic activity since in two weeks, John, Paul and I would be climbing peaks for three consecutive days in the Adirondacks and would need the kind of endurance you get from long rides.
I headed out my Pekin Road course with a turn around at Burton/Windsor Road. Normally, the road is quiet and was until I crossed Auburn where I began to notice increasingly heavy traffic for the remainder of the ride to the half way point. I can only surmise that with the Geauga County Fair in Burton, that this road was some kind of short cut. I was in no particular hurry and made it out in an hour and forty minutes. On the return trip, I added some miles by cutting through the park, but had slowed some when a rider from Lake Lucerne pulled along side of me and began a conversation. I found out that he knew an old Iron Man buddy, Randy Tevepaugh, and that he was a lot younger than me and riding one of those light weight road bikes like John’s. He said he noticed a huge difference in climbing when he switched bikes, something he found to be a necessity since the crowd he rode with all had them and he couldn’t keep up unless he switched. I suppose if you have the money that’s okay, but my competitive riding days are behind me and now I’m riding for the workout. I could likely ride a couple of miles an hour faster on the lighter bike, but my effort would be the same so the conditioning and calories burned would be the same, as well. Since I almost always ride alone, it doesn’t matter how fast I’m going…I’m not holding anyone up…so what does it matter? When they start making the 10-pound bikes, I’ll convince John he needs one and that, to make him feel okay about buying one, I’ll take his 15-pounder off him and put it to good use. Until then, I’ll ride my Trek tank.
I finished the ride exhausted and with a nice rash where the bike seats meets my seat. I’d been sweating pretty heavily and the salt rubbing did its thing. I went to my sister’s for a birthday gathering of relatives and found that sitting on wooden kitchen chairs was less than comfortable. She had a lot of non-Paleo food, which I avoided until it was time for dessert. They had about five kinds of ice cream, which I came to find was made from Wooly Mammoth Milk…way to go Breyer’s…so I had a little…too much. Anyway, I’ll do something tomorrow to make up for that and then I’ll do something on Tuesday to make up for the burgers I’ll probably eat at our cookout tomorrow…and then I’ll…
Bike workout: 3 hours and 30 minutes
Training Heart Rate: 130 bpm.
Calories burned during workout: 2,900.
Sunday, September 4, 2011
No will power...
Saturday, September 03, 2011
I met Bob at 7:30 a.m. for another Survival Workout. It was going to be a steamy day, so getting it out of the way early made all kinds of sense. The mosquitoes are particularly active early though, so after spraying myself with Off, I offered it to Bob. “Nah…I take so many ‘B’ vitamins that they won’t bother me,” he said. Bob’s really all about the proper nutrition and I’m sure he thinks that some vitamins actually do offer protection against mosquitoes…but the ones in the North Chagrin Reservation didn’t get the memo and were swarming all over him. “Um…there’s three on your forehead and I think they’ve sucked your brains out,” I said. He swatted at them and laughed…believing that I was kidding. “You go without the ‘Off’ and let me know how that works for you,” I said as I tossed it back into my car.
I’ve been having trouble with my arm and I know its from the pull-ups, so I tried doing them with my palms in. There was almost no pain when I did them this way, but I did feel it when I did my overhead rock presses. We pushed each other as we always do, and after two sets of push-ups, I was in an excellent position to break my pr again. I did 55 for my final set and a new three set high of 160. I don’t think I’ll touch that for awhile…unless Bob is there.
I had a bad eating day. I’d stopped at the neighbors to borrow a drill and Jen offered me some kind of orange slushy drink. I was overheating in the yard and it looked delicious…so I downed it. Later, she joined Holly and me in the pool and brought along another drink full of calories and I had half of that. Then Holly and I headed off to a dinner party where I ate too much breaded chicken, cheese and a can of pop…sweetened. I felt so guilty by the end of the night that I made a mental commitment to do a three-hour ride the next day. Rain or shine.
Survival Workout duration: 60 minutes.
Training Heart Rate: 100 to 150 bpm.
Calories burned during workout: 600.
I met Bob at 7:30 a.m. for another Survival Workout. It was going to be a steamy day, so getting it out of the way early made all kinds of sense. The mosquitoes are particularly active early though, so after spraying myself with Off, I offered it to Bob. “Nah…I take so many ‘B’ vitamins that they won’t bother me,” he said. Bob’s really all about the proper nutrition and I’m sure he thinks that some vitamins actually do offer protection against mosquitoes…but the ones in the North Chagrin Reservation didn’t get the memo and were swarming all over him. “Um…there’s three on your forehead and I think they’ve sucked your brains out,” I said. He swatted at them and laughed…believing that I was kidding. “You go without the ‘Off’ and let me know how that works for you,” I said as I tossed it back into my car.
I’ve been having trouble with my arm and I know its from the pull-ups, so I tried doing them with my palms in. There was almost no pain when I did them this way, but I did feel it when I did my overhead rock presses. We pushed each other as we always do, and after two sets of push-ups, I was in an excellent position to break my pr again. I did 55 for my final set and a new three set high of 160. I don’t think I’ll touch that for awhile…unless Bob is there.
I had a bad eating day. I’d stopped at the neighbors to borrow a drill and Jen offered me some kind of orange slushy drink. I was overheating in the yard and it looked delicious…so I downed it. Later, she joined Holly and me in the pool and brought along another drink full of calories and I had half of that. Then Holly and I headed off to a dinner party where I ate too much breaded chicken, cheese and a can of pop…sweetened. I felt so guilty by the end of the night that I made a mental commitment to do a three-hour ride the next day. Rain or shine.
Survival Workout duration: 60 minutes.
Training Heart Rate: 100 to 150 bpm.
Calories burned during workout: 600.
Saturday, September 3, 2011
Summer ain't over quite yet...
Friday, September 2, 2011
The heat is back…I know it because I gave in and agreed to turn the air conditioning back on. I know I have to be careful again. I’ve been dropping an inordinate amount of water lately and don’t think I’m replacing it all and that is never good for performance…or health.
I headed out on the bike with the intent of covering my Sperry Road to Mulberry course. I had less than two hours to complete the ride, but with the scorching heat, I didn’t know if I could maintain the pace I would need to make it in time. It normally takes me a hair over an hour to hit the top of the hill on Sperry just south of Billings so when I arrived there in 58 minutes, I was pretty sure I’d be okay. I continued to ride hard for the next ten minutes, but then the heat began to take its terrible toll. I slowed noticeably as I rode home on Mulberry, not even trying to maintain my normal speed and finally arrived back home drained and tired in a little less than two hours.
Mimi had put in an emergency email to me. She’s been getting water in her upstairs bathroom because some leaves plug her gutter just above the window and when the torrential storms hit, the water climbs the gutter and comes in through the window below. Only it doesn’t stop there…finding its way to the dining room below via the chandelier over the table and then to the basement. I put the ladder to the gutter and climbed up to find a handful of leaves…and that was it. Her cable was running from the roof into the gutter at that exact point…the only thing I could see that would cause the backup…so I pulled it out and ran it alongside the gutter. Water is an amazing element and can do considerable damage in a big hurry. I climbed the ladder in my work pants and was sweating through them by the time I descended. The good news is she’s got some more tree cutting and stump digging to perform…and I love that workout, though I think I’ll save it for a night when it’s not 200 percent humidity.
Bike workout: 1 hour and 49 minutes
Training Heart Rate: 130 bpm.
Calories burned during workout: 1,500.
The heat is back…I know it because I gave in and agreed to turn the air conditioning back on. I know I have to be careful again. I’ve been dropping an inordinate amount of water lately and don’t think I’m replacing it all and that is never good for performance…or health.
I headed out on the bike with the intent of covering my Sperry Road to Mulberry course. I had less than two hours to complete the ride, but with the scorching heat, I didn’t know if I could maintain the pace I would need to make it in time. It normally takes me a hair over an hour to hit the top of the hill on Sperry just south of Billings so when I arrived there in 58 minutes, I was pretty sure I’d be okay. I continued to ride hard for the next ten minutes, but then the heat began to take its terrible toll. I slowed noticeably as I rode home on Mulberry, not even trying to maintain my normal speed and finally arrived back home drained and tired in a little less than two hours.
Mimi had put in an emergency email to me. She’s been getting water in her upstairs bathroom because some leaves plug her gutter just above the window and when the torrential storms hit, the water climbs the gutter and comes in through the window below. Only it doesn’t stop there…finding its way to the dining room below via the chandelier over the table and then to the basement. I put the ladder to the gutter and climbed up to find a handful of leaves…and that was it. Her cable was running from the roof into the gutter at that exact point…the only thing I could see that would cause the backup…so I pulled it out and ran it alongside the gutter. Water is an amazing element and can do considerable damage in a big hurry. I climbed the ladder in my work pants and was sweating through them by the time I descended. The good news is she’s got some more tree cutting and stump digging to perform…and I love that workout, though I think I’ll save it for a night when it’s not 200 percent humidity.
Bike workout: 1 hour and 49 minutes
Training Heart Rate: 130 bpm.
Calories burned during workout: 1,500.
Thursday, September 1, 2011
Training properly for running is WAY overrated...
Thursday, September 01, 2011
Wow…were my legs hurting and tired! Again…do as I say and not as I do. Yesterday’s attempt to pr on my 7-mile trail course when I’d been running once a week for the last month and never over 35 minutes was…well…colossally stupid…to put it mildly. And on a day when the humidity rivaled an Amazonian rain forest? COLLASSALLY STUPID! I spent the day trying to rehydrate myself since I could tell I was still down some water weight that needed to be replaced. Anyway…I was sore today and not looking forward to any part of any workout…but I was going to do one.
I headed for the park and the Survival Workout. I’d purposely left push-ups out of my last workout because my biceps muscle on my right arm gets sore whenever I’m doing them. I thought if I took about five days off from doing them, it might heal. Wrong again. I knew after the first that it was still screwed up…but did that stop me from doing 13? Anyway, the rest of the workout was standard stuff with the mosquito’s doing their damndest to get to me. I did add three trips up the swing set pole without…climbing it like we used to climb the rope in gym class without the use of feet. This puts such emphasis on the muscles of the hands, arms, and back as well as the core muscles which scream their resistance going up…and coming down if you do it slowly.
I was returning along the bridle trail when a saw a stick about the thickness of a broomstick stretched across it. I was thinking how much Dakota would like to grab it when it began to move. The ‘stick’ was a black snake over 5 feet in length and the first one I’ve ever seen in the park. I love getting to see that kind of stuff, which is part of the reason I’ll always try to do my workouts in this…or some other outdoor venue. You never see a snake in a fitness facility. Never.
Survival Workout duration: 60 minutes.
Training Heart Rate: 100 to 150 bpm.
Calories burned during workout: 600.
Wow…were my legs hurting and tired! Again…do as I say and not as I do. Yesterday’s attempt to pr on my 7-mile trail course when I’d been running once a week for the last month and never over 35 minutes was…well…colossally stupid…to put it mildly. And on a day when the humidity rivaled an Amazonian rain forest? COLLASSALLY STUPID! I spent the day trying to rehydrate myself since I could tell I was still down some water weight that needed to be replaced. Anyway…I was sore today and not looking forward to any part of any workout…but I was going to do one.
I headed for the park and the Survival Workout. I’d purposely left push-ups out of my last workout because my biceps muscle on my right arm gets sore whenever I’m doing them. I thought if I took about five days off from doing them, it might heal. Wrong again. I knew after the first that it was still screwed up…but did that stop me from doing 13? Anyway, the rest of the workout was standard stuff with the mosquito’s doing their damndest to get to me. I did add three trips up the swing set pole without…climbing it like we used to climb the rope in gym class without the use of feet. This puts such emphasis on the muscles of the hands, arms, and back as well as the core muscles which scream their resistance going up…and coming down if you do it slowly.
I was returning along the bridle trail when a saw a stick about the thickness of a broomstick stretched across it. I was thinking how much Dakota would like to grab it when it began to move. The ‘stick’ was a black snake over 5 feet in length and the first one I’ve ever seen in the park. I love getting to see that kind of stuff, which is part of the reason I’ll always try to do my workouts in this…or some other outdoor venue. You never see a snake in a fitness facility. Never.
Survival Workout duration: 60 minutes.
Training Heart Rate: 100 to 150 bpm.
Calories burned during workout: 600.
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