More revisions to the ever-chaning Survival Workout

Tuesday, March 06, 2012
I stopped by the hospital to check on John’s progress…and there was some.  They were giving him liquids and moving to ‘soft’ food…stuff like Jell-o, pudding, and mashed potatoes…later in the day.

“I’m almost sure a Slyman’s corned beef sandwich…one of those things about the size of my head…would be considered ‘soft’ food if you’d like me to grab one for me and you,” I volunteered.  I brought one for Jim when he’d been in the hospital…and they always made me feel better.

The doctor didn’t seem to know what Slyman’s was…but wasn’t endorsing my ‘soft’ food choice.  He needed more time away from the hospital. 

John’s neck surgery was getting pushed out by a week because of all this nonsense…which meant our training was really getting screwed up.  I may have to find another climbing partner…he’s messing with my serenity.

I’m taking renewed energy into my Survival Workout now that I’ve gotten out of the rut of same old, same old.  I began with my feet hooked on a fence rail…in the push-up position…and set a new pr of 39.  As I climbed down following the last rep, I thought about how long it might take me to get to 100 of these.  Awhile…was my closest estimation.  I immediately moved to pull-ups and followed with dips.  My dip numbers were way down…a testament to the efficiency of the new style push-ups ability to tax my muscles in a new and exhaustive way.

I did a longer Indian run through the woods…about 90 seconds of finding as many logs to hurdle as I could…before returning to the bridle trail.  I also added a 50-yard sprint at the end of my high skips…and that proved to be a great addition… and a butt-kicker.

I was about to start up the steep hill I do my karaoke’s on when I noticed a large rock at its base.  I hefted it to my shoulder…it weighed 25-30 pounds…and decided I’d carry it to the top, alternating it from shoulder to shoulder as I went.  This proved quite taxing by the end of the climb…about 3 minutes…but now the rock was at the top and unavailable for my next workout…I head off in a different direction from the crest.  I suppose I’ll have to go up and retrieve it…or get some sucker doing the workout with me to bring it back.

There are so many ways to add in new moves and exercises in the woods.  I just have to start thinking…what would make me really tired…and something comes to me to try.  Anything involving climbing, sprinting, bounding, jumping or lifting works…and there are a thousand variations and ways to execute the moves…or put them together.  It keeps it interesting and it keeps it outdoors and both of those things keep me coming back and doing it…which is the real key, of course.

I decided I needed more after the Survival Workout, so I went on a 40-minute run.  Doubling up is important with the birthday celebratory triathlon a month away…and this year with prospects of decent weather.  Clearly, John won’t be joining me, so I’ll either go it alone…or search for fresh meat.

Survival Workout: 60 minutes.  Run duration: 41 minutes.
Training Heart Rate: 100-150 for SW and 140 for the run.
Calories burned:  600 for SW, 700 for the run.

Now my training partner's in the hospital for something else...

Monday, March 5, 2012
I received a call from John’s wife, Teri, to find that he was in the hospital with some kind of intestinal blockage.  He’d suffered from a bleeding ulcer a couple of years ago and had thought he was going through the same thing…but instead found a new way to get sick.  I went to visit him later that day in an effort to make him feel better.

“Nice hospital.  It’s been made possible by the money from your health care provider…you’re sick so damned much,” I said in a way of greeting.

He was in pain, but managed a confirming smile, thrilled to be seeing me again so soon.

“I knew something was up when you didn’t take a smoothie yesterday,” I said, implying that I could make a complicated medical diagnosis without the benefit of 10 years of college and a bunch of letters after my name.  And I could, of course.

He had a tube shoved up his nose that snaked down his throat and into his stomach.  It was there to suck things back out that weren’t moving into his intestinal system like they would be if he were normal.  It was very uncomfortable and made talking difficult.  I took this opportunity to pester him with questions.

“So…what about all this?  How about the surgery on your neck…and should I figure on just coming to get your bike now since you’ll likely croak here?”  I was at my sensitive best when dealing with John.

We talked baseball, the Adirondacks, and how fat he was over the next hour until he got to the point that he needed to rest and his throat was killing him.

“Thanks for coming, John Boy…you’ve really made my day,” he rasped…with what could have been sarcasm.

I checked on him later and things were improving.  They didn’t think surgery would be necessary and were going to introduce fluids and if that worked, soft foods tomorrow.  His neck surgery was postponed, though, which would mean we’d have even less time to get him back in shape for climbing this fall. 

I got home late and decided to ride the trainer instead of doing the Survival Workout in the dark.  I managed 90 minutes while watching “Takedowns and Falls”, which is the story of a Pennsylvania High School wrestling teams season and how they cope with a coach with cancer and the travails of intense training while trying to achieve a state championship.  It was an excellent show for anyone trying to increase their motivation as it relates to achieving fitness or sports excellence... or reaching any kind of goal.  These boys were driven, focused, and inspirational.

Bike Duration: 90 minutes.
Training Heart Rate: 120 bpm.
Calories burned during workout: 1250.

Neck surgery for my training partner...

Sunday, March 04, 2012
I began the day with a long run through the Metroparks.  It was cold…in the low thirties…but I hardly noticed as the sweat began to flow after five minutes of running.  The trails were still a partially frozen slush, but mostly passable and the only difficult footing was on the uphill behind Squires Castle.  I had the park virtually to myself, passing only three people on the entire run.  I did see Reza running a side trail at one point, but he never noticed me…my pace may have made me look like a stationary object…like a tree or a rock.

John Heer stopped by for a visit, but begged off our planned hike because he wasn't feeling up to it.  He was going for surgery on Wednesday to relieve the pain in his neck and shoulders he’s been suffering through for the past couple of years.  His most recent visit to a spinal surgeon discovered what he considered a significant bulge in his spinal column between C5 and C5 and since John has already tried everything else known to medical science to relieve the pain, surgery is the only remaining option.

“I wouldn’t worry too much if I were you.  Only one out of three die on the table.  Another 20% percent cant walk…but that means you’ve got about a 50/50 shot at being healthy again,” I said.  “Oh…and if it doesn’t go well for you, I’ll grab your bike and ride it.  I don’t want Teri’s new husband to be out there on that nice bike of yours.”

“Um…thanks for being my friend?” he said.

He was acting kind of weird, too, which is hard to recognize in someone as abnormal as John.  But when I offered him one of my kick-ass smoothies, he turned me down.  He’s never done something that irrational before.  Maybe it was his concern over the pot belly he was starting to develop. 

“I’ve gained eight pounds and haven’t worked out since last October,” he lamented.

Eight pounds only took him to 158, but I understand how it feels to know you’re getting out of shape and there being nothing you can do to stop it.

“I was thinking about your recovery time from the surgery.  You’ve got to wear that silly-looking neck support thing for four months and you’re not supposed to do anything to vigorous during that time…right?  So…that makes it mid-July…if you didn’t cheat at all, which I’m not recommending…mind you.  That gives us about 8weeks of some intense work to have you ready for climbing in the Adirondacks by mid-September,” I concluded, having made a careful study of the timing to fulfill my needs.

He nodded agreement, but just wasn’t himself so I lay off a little as he was preparing to leave.  Holly commented after he left that we weren’t as obnoxiously loud as we usually were, so maybe it wasn’t my imagination.  I know John, though.  Exercise is very important to his sense of well-being and time in the serenity of the Adirondack Mountains…in my company, of course…is extremely important.  He’ll do what the doctor says to regain his health…and then he’ll let me push him to regain his physical strength.  We’ll be ready come September.

Run Duration:  52 minutes.

Training Heart Rate: 140 bpm.
Calories burned during workout: 585.

A new kind of push-up...

Saturday, March 3, 2012
I’d decided while doing my last Survival Workout and because I’d been trying to help Jack find alternative ways to work the muscle groups in the weight room, to change up my style of push-up.  I knew that if I placed my feet on something high…like a picnic table or the rail of a fence…I’d get a different angle on the chest muscle and involve it in a different way.  Not to mention I’d be adding weight and making it more difficult.  I found such a fence rail just up the trail from my parking spot…it was 40” off the ground at least…so I put toes on the perch and began doing push-ups at a 45-degree angle to the ground.  I made it to 26 before hitting my exhaustion point….a far cry from the 100+ of the traditional push-up.

My hip seemed to be better, so I did a long set of picnic table hops…damn, but they’re exhausting…followed by a climb up a steep, muddy hill.  Walking in mud is like fighting your way through sand…you put in so much more effort to cover the same distance.  I hooked my feet on the top of a picnic table for my second set of push-ups and managed another 30.  I was getting more comfortable with the angle, but knew it would be some time before I could manage bigger numbers.  What I’ll likely do is alternate between traditional and this new modification during the week.

The swing set pole was very cold, but I managed to climbs before giving in to the cold and putting my gloves back on and even though my arm continues to ache after, I’ve started doing the biceps curls again.  It’s going to hurt either way…so I may as well.  It’s not good logic…but it’s my logic.

I drove to Fairport Harbor later that day to visit the grand opening of my brother-in-law’s new marine supply store, Great Lakes Boat Works, not because I wanted to buy anything…but because I suspected they’d have something good to eat.  I wasn’t disappointed…and I tried to say no…but they had some wonderful cookies and brownies and such…

I made a detour down to the beach before leaving the area in hopes of photographing the eagles known to be hunting there but without success. 

Holly made a wonderful Paleo soup for dinner.  She put shrimp, onions, mushrooms and spinach into chicken broth and heated it all up.  Simple, tasty, and low in calories…a perfect offset to the mishap at the store earlier.  I chased it with a large smoothie and I was set for the evening.

Survival Workout: 60 minutes.
Training Heart Rate: 100-150.
Calories burned:  600.

Jack's getting huge...

Friday, March 2, 2012
My son, Jack, is going through an interesting phase right now.  He’s 17 and still hasn’t really begun to develop physically even though he’s about 6’4’’ tall.  His brother has been pushing the weights pretty religiously for rugby and I think that got him started.  And once he gets his teeth into something, he holds on like a pit bull.  He’s changed the way he eats…giving up all junk food for smoothies, lean meats and as much protein as he can manage.  He wants to develop muscle.  He had me map out a weightlifting schedule, but is constantly looking for new and better ways to get the most from every workout.

Six weeks later, he’s added about 12 pounds of muscle…and its showing.  He’s walking taller and prouder and has become much more social.  He makes me mental with all the questions about what to eat and how to lift…but I love his enthusiasm.  The kid will probably fill out to around 200 pounds before the summer is over and with a 30” vertical, great athleticism and speed to burn; he ought to draw the attention of some coach at the high school…though I doubt he will.  He really doesn’t like team sports and has had some bad experiences and with the last name ‘Rolf’…well…let’s just say that certain coaches at Mayfield will go out of their way to avoid him.

I managed a short, fast run just because time was limited and I wanted to get as much as I could out of the time I had.  I ran a course that I’ve done in 30 minutes, but added in the big hill behind Squires Castle and still finished it in 32 minutes.  The hill was muddy and quite slippery, and so I was quite pleased to have turned such a good time.  Runs are like that for me.  It’s all about the attitude.  I started it thinking I felt good and would run well and whenever those thoughts go through my head, I execute.  The mind is a powerful tool in determining athletic performance…on principle, if ignored by coaching, that leads to many disappointing and underachieving outcomes for athletes.

Run Duration:  32 minutes.

Training Heart Rate: 140 bpm.
Calories burned during workout: 550.

Trying to get back in the groove...

Triceps dips.  Shown here using the park 'road closing' gate, but I'll do them on picnic table benches, fallen trees,  large rocks, and split rail fences...to name a few.  This exercise targets the back of the upper arm, but incorporates shoulders, chest and back muscles, as well.

Thursday, March 1, 2012
I’ve been dreading my Survival Workout lately, which means I start to avoid it. Yesterday, I had a damn good reason. It was in the 60’s in February…and for any cyclist…that means ride. But now I had to get back to it. And really, the only reason I’ve been dreading it is that I’ve been slipping on my push-ups. Dumb, sure, but no one wants to go backwards…so I needed to do something about it.
I parked in the mud…I’m thinking it’s time the park recognized this as my designated spot and paved it and I may start collecting signatures on a petition…got out of the car, stretched and suited up.  I looked for the place on the earth that I consider my ‘lucky spot’...the one where I first did 100 push-ups…and dropped to the ground.  At 50, I knew I was feeling good and passed 90 before I started to slow.  I eked over 100 and collapsed at 103 for my second highest total ever.  I was back!

It’s funny how much of an impact a little success can bring…and it’s in the head.  I haven’t kept track, but so many times over the years I’ve had track athletes achieve multiple pr’s on the same day.  They go out and run one race in record time and are so pumped up that they seem to set fatigue aside and do it again…at a different distance .  The endorphins start crashing around inside your head…and the sky’s the limit.

I sauntered over to my log…one I use for my rows…bent over and pulled it up to my chest.  I’d normally peter out around 15 reps…but this day…20…and a pr.

I hit my first rock station and continued to pass old bests.  Ditto at the dip station.  By the time I reached the cabins for my second set of push-ups, I was psyched out of my mind and thinking I’d pop out another 100…when the endorphins went and deserted me and the reality of total body fatigue bit me in the ass.  I managed 80 on trembling arms and on my next rock lift, underachieved again.  I gathered some steam and finished the workout, but just above mediocrity.  It was like I was pitching a perfect game for 6 innings, when suddenly I got rocked for 10 runs in the seventh.  My good stuff was long gone.

Well…I had it for awhile and that’s okay.  I feel a little better about the workouts again and in two days I’ll return and hit 100 again.  Getting psyched helped…but consistency is the real key…and I’ve been inconsistent and paid the price.

Survival Workout: 60 minutes.
Training Heart Rate: 100-150.
Calories burned:  600.

The winter that wasn't...

Wednesday, February 29, 2012
The winter that wasn’t continued on the last day of February.  With temperatures in the mid-60’s, I walked to my car in a parking lot soaked by the day’s rains.  I don’t like to ride wet roads and it was a day for the Survival Workout…but how could I pass up these temperatures?  And winter could finally start on the first day of March and then I wouldn’t be able to ride outside for a couple of months.  And pigs could fly…but I wasn’t taking any chances and suited up for a long ride.

I hadn’t been paying attention to sunset since I hadn’t been out riding in three weeks so I was uncertain how much time I had, but as I got further into my course, I determined I was going to ride the entire thing even if it meant finishing in the dark.  I knew the side streets back to the house and could avoid traffic pretty effectively.

I rode through Waite Hill and passed a property with a small lake…or a large pond…with geese swimming, a red tail passing overhead and an herd of 15 deer grazing in the field nearby.  It was such an idyllic setting that I wanted to pull off the road and just soak it in for a period of time, but I was up against the dark clock and needed to keep moving.  I felt that way for the entire ride.  I really wanted to take my time and enjoy the fading but warming sun and the sights of the countryside.  I kept pushing hard though as the sun sunk lower in the west.

I hit the North Chagrin Reservation near dark and with 15 minutes left to ride, but finished out of the path of cars on the side streets leading home.  I’d managed almost 2 hours on winter’s warmest day.

Dinner was another scrambled egg dish loaded with mushrooms, onions, and spinach washed down with a huge smoothie.  I’m starting to feel lean again…long before the birthday triathlon, which this year will mean 5.7 miles of kayaking followed by a 57-minute run and finishing with a 57-mile bike ride.  In the past, I’ve felt like I needed to ratchet up my training in March to accomplish the task, but I feel ready today this year.  The weather has been completely uncooperative the past two years, but the way this winter has gone, it may be in the 80’s by mid-April.

Bike Duration: One hour and 55 minutes.
Training Heart Rate: 120 bpm.
Calories burned during workout: 1600.