A solid double and an art show...

Friday, March 7, 2014

The temperature had reached 50 and with the sun shining, I drove towards the Metropark to try and get inn a Survival Workout on the previously frozen trails.  I had to hurry because I needed to drive to Akron for Heidi’s art show, which began at 7 p.m.

I climbed from the car wearing a t-shirt and shorts.  It was in the forties and the temperature was dropping, but a set of push-ups would get my blood boiling and I knew I’d be warm enough.  I put on boots because there was still 3 inches of snow on the field and the trails would be a combination of ice, slush and snow I was sure.  After doing my initial set of calisthenics at the car, I started running across the frozen rugby field at what was supposed to be a sprint.  It resembled one in name only.

I was huffing in a big way after 30 seconds of running across the field and making my way into the woods.  Following a second set of exercises at my first rock station, I did high knees on the icy surface of the bridle trail.  Slipping as I was made the task that much harder and after thirty bounds, found myself sucking hard for oxygen.  I needed to clear snow from my next push-up area, but the picnic table was clear for crunches.  I did struggle breaking my rocks free from the frozen tundra, though the clinging turf added to the weight and enhanced the workout.

I reached my log after another set of high knees, but no amount of digging and kicking would break the grip of the ice that had formed over it during the previous month.  I resigned myself to lifting more rocks instead.

In all, I managed 20 sets and an excellent workout.  I had sorely missed the woods and working out there and the inconveniences of ice and snow were minor when considering the alternative of working out inside.  I drove home monitoring my time and realizing that if I changed quickly, I could get some time on the bike trainer, which I did.

Heidi’s art show was a success for her; she’d sold half of her work before the evening was over.  Since we were in Akron though, we decided to stop at ‘Larry’s’, a neighborhood pub across from Heidi’s apartment, for dinner.  They had great food and the owner always looked out for Heidi whenever she came in.  I ordered a large burger and chased it with a plate of fries, thus undoing a fine double.  Overall though, a very good calorie-burning day.

Survival Workout:  60 minutes.  Bike workout:  30 minutes. 
Training Heart Rate:  100-150 bpm for SW and 120 on the bike.
Calories burned during workout:  600 for SW and 425 on the bike.

Riding on chili and Dorito's...

Thursday, March 6, 2014
The temperature was rising and the snow on the trails was melting.  It should have been a good, but sloppy, day to run.  I considered it as I drove towards home, but considered that I hadn’t been doing much running over the winter months and had gone 40 minutes only two days earlier.  I know myself well enough to know that an injury to my calf was lurking if I pushed it too hard.  I did something I seldom do – I used common sense and drove home for a ride instead of running.

I’d started the morning with a smoothie and then had a couple of apples later.  By the time I got home, I was really hungry…and that’s not good.  I went to the refrigerator and pulled out some chili, heated it up and ate a bowl with Dorito’s as a side.  I should have ridden, but there it is.

After digesting that lovely meal, I waited a couple of hours before managing to climb aboard the trainer.  My motivation was low and I know I would have blown it off if not for the simple fact that I am again writing the blog and needed to tell whomever that I did something.  I managed to watch a single episode of ‘The West Wing’ before calling it an evening.  My streak of consecutive workout days continues; I did something.

Tomorrow is supposed to be much warmer and although I have to travel to Akron to see Heidi’s art show, I should be able to fit in a run and some time on the trainer.  I have good intentions.  We’ll see how it pans out.

Bike workout:  45 minutes. 
Training Heart Rate:  120 bpm.
Calories burned during workout:  625.

Survival Workout indoors...

Wednesday, March 5, 2014

I changed into my workout clothes and headed off into the bowels of the Y to do my indoor version of the Survival Workout.  I’ve been very inconsistent with the workout though I had done a tough one on Monday and because of that inconsistency, was feeling the ache of inactivity in my core.  I started as I always do; feet up on a rail and into the push-up position.  This move requires good core strength and control, which also means if your core is sore, you’ll quickly know it.  I managed 65 reps before collapsing to the floor.

I added one new move during the workout that proved to be quite difficult.  Though I have often taken stairs two at a time, I’ve never tried hopping up two stairs at a time, which proved to be much more difficult than I would have imagined.  I did this for three flights and was ready to heave when I reached the top step.  Though I would normally do a particular set three times during a workout, I concluded one of these was enough for today.

I’m trying to create a ‘boot camp’ workout for the Y to include all the ingredients of a complete workout.  Moves of speed, power, agility, balance, muscular endurance for all the muscle groups will find their way into the final product.  I’m hoping to convert an unused Racquet Ball court into a room where we will utilize a Boxmaster to simulate boxing, traverse rock climbing wall, hitting heavy bags, rope skipping, core and agility work and drills, rope climbs, and a myriad of calisthenics for the total body workout.  Once it’s in place, we will offer something unique to the community and it’ll work.  We will have an actual prize fighter taking people through the workout session, probably a little less than an hour, so they will be getting authenticity.  I anticipate doing it myself on a regular basis.

I arrived home late and did not do a bike ride; so no double.  The time change is coming (spring ahead on Sunday) and then I’ll arrive home with enough daylight to go out for a ride.  Once that happens, I know I’ll drop the winter weight quickly and find it much easier to stick with my routine.  I can’t wait.

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

A very good double...

Tuesday, March 4, 2014
At last there is daylight late enough to be driving home in it.  I drove straight to the North Chagrin Reservation, but found that my special parking space had not been plowed.  No matter.  I managed to get off the road and not buried so deeply in snow as not to be able to pull out later and climbed from the car.  The bridle trails remained snow covered with all the frozen foot tracks that make navigation such a challenge, but there was a narrow corridor down the middle that was becoming reasonably well packed, bearing some resemblance to flatness.  Some. 

I ran along the trail past the Rugby field and on to Clear Creek, which was practically frozen over.  It was solid enough in parts to walk across; a true testament to just how cold this winter has been since the water beneath is still flowing quickly.  I made my way across River Road and into the woods behind the sledding hill before making actually descending the hill…without falling.  I made my way back across River Road and ran around Squires Castle before returning the way I had come.

It was a challenging, but beautiful run.  The snow’s depth probably slowed me by 2 minutes a mile, but my heart rate and effort was high.  Running along a bluff overlooking a partially frozen Chagrin River was an additional treat.  A run that would normally take 30 minutes took 40 to complete.  I drove home thinking ‘if I can make myself get on that trainer, I could have a solid double’.  The ‘me’ that has been slacking for some time was fighting with the new old ‘me’ that is trying to get my ass in high gear again. 

I walked in the house and stripped off my sweaty clothes, immediately donning my cycling gear and heading for my office.  I loaded an episode of ‘The West Wing’ on Netflix, climbed on the trainer and began to ride.  After five minutes I was again drenched and pushed myself through to the one-hour mark.  Damn…nice double, I thought as I headed for the shower.

So there.  I CAN still do it.  Tomorrow I’m planning a Survival Workout at the Y and then a ride once I get home.  It’s March.  The snow is bound to melt and the roads should once again become clear for riding.  I’m already planning a point to which I can drive my car in the morning and then park it, pull out the bike, and ride the remainder of the distance to Warren and work.  At the end of the work day, I’ll ride back to the car and then drive home.  I can get 40-50 miles of riding a day that way.  I’m completely ready to be in great shape again.

Run Workout:  40 minutes.  Bike Workout:  60 minutes. 
Training Heart Rate:  140 bpm running and 120 on the trainer.
Calories burned during workout:  700 running and 850 riding.

Half a loaf...

Monday, March 3, 2014

I had very good intentions…again.  I was planning on doing the Survival Workout at the YMCA and then going home to spend some time on the trainer.  A tough double.  Well, it began as intended.  I made my way around the Y using railings to do push-ups and dips, three flights of stairs to work in some cardio, a 25-lap to the mile track, dumbbells and free weights, and other miscellaneous things to complete my back to basic effort.  It was an excellent workout and I definitely had a ‘pump’ by the conclusion, but not doing it outside in the Metropark left something to be desired.

I’ve made several trips to the park to try and do the workout over the past weeks, but always passed it up.  True, there is a considerable amount of snow on the trails and covering the rocks and logs I like to use, but it’s been more than that.  Somewhere along the way, maybe as far back as Tour Ohio, I lost my drive.  Is it the new job?  Things in my personal life?  Probably a little bit of both, but that is no reason and I know it.  It’s time to get back on that horse that brought me so far from where I’d been back into the fitness world and start riding again.  If I have to do it at the Y for a couple more weeks, then so be it.  No more excuses.

Of course then I got home and decided I’d done enough and started cooking instead of riding.  I did make something quite Paleo, baking a large piece of salmon.  I made some rice too, but that was for Jack. 

It has been a tough winter for any of us who like to do our workouts outside.  Stay the course.  Fight the good fight.  This one’s for the Gipper.  I don’t know…clichés…but I do know I’m human and I also know that no one can do it for me.  At least I did something.

Survival Workout:  60 minutes

Training Heart Rate:  100-150 bpm.

Calories burned:  600

Brutally Cold...

Sunday, March 2, 2014

Many, many years ago, I considered myself a runner.  It was my primary form of exercise and I did to not only to stay in shape, but to be competitive.  There was a time back then…and I’m talking about the mid-90’s…when I would run regardless of the weather.  In fact, I was on a kick for one stretch that covered about five years where, regardless of the temperature, I ran without covering my legs.  It wasn’t particularly smart as there were days when I found the thermometer hovering near zero, but I was manly and determined and manly.

I drove to the park to do a 30-minute run, I thought.  I stepped out of the car and heard that crunch of snow under my shoe; that sound it makes ONLY when it’s like…way below zero.  I was there though, manly and determined.  I did have running pants on, as well.

I started the run on the snow-covered bridle trail, slipping and dipping as my feet tried to find something level on which to run.  Frozen foot tracks and cross country ski grooves make that quite impossible.  My real problem though, was breathing.  Never…and I mean NEVER…have I ever had so much trouble catching my breath.  The air was simply too cold and I was completely unacclimatized.  I’d spent a winter exercising indoors and here I was on one of the coldest days in the history of Northeast Ohio trying to suck in enough air to run, which is much greater than the demand for simple walking, and my throat and lungs were having none of it.  I realized I was heading into the wind, which meant the chill factor was probably about 200 below, and figured if I could just make it into the shelter of the trees and out of the wind, I’d be okay.

To some degree, that worked.  I continued to have problems with the footing though, and about 11 minutes into the run, decided to turn and head back for the car.  I was running with socks covering my hands, as I normally would, but could feel the tips of my fingers beginning to freeze, so by the time I made it back to the car with advanced pain in the digits, realized I’d made my turn-around at the appropriate time.

It was only 22 minutes of running, but I got through it.  I think my determination is turning an important corner.  I’ve made it three days in a row doing something, which is more than I can say about my exercise patterns since the beginning of the year.  Let’s see how the week and month plays out before I get to excited about myself.

Run duration:  22 minutes.

Training Heart Rate:  140 bpm.

Calories burned:  350.

Special places...special things

Saturday, March 1, 2014

I’d spent all evening Friday doing something I haven’t done in maybe the 17 years I’ve lived in my current house…clean my office from top to bottom.  It’s much more than an office though, it’s kind of a man cave and sanctuary all rolled into one.  From the walls hang newspaper pages, framed, of some historic sports moments.  Then there are the pictures of family, present and past, wonderful friends and sports legends.  On my desk and on the shelves and bookcases sit pieces of personal importance from parents, grandparents, a special brother and wonderful things from artistic children who wanted to honor their dad with their talents.  It’s a pretty special place, but likely only to me.

One piece, sitting on a counter behind me as I type these blogs, is not working.  It’s an old electric Sessions clock with a beautiful Westminster chime that was owned by my grandparents and is easily the most significant sound I remember from my past.  It stopped chiming over 20 years ago and I inherited it when my grandmother died, but have been told that it can’t be repaired.  Then I got wind of the Suburban Clock Shop in Berea, being told by another clock repair shop that if it could possibly be fixed, they were the ones.

With the office dusting complete and working around that old clock, I decided that it was time to take a road trip to Berea.  I brought the clock in the shop, handed it to the man behind the counter and without saying a word about the issue, watched him open the back and make his pronouncement.  “Can’t be fixed,” he said.

“Why not?” I said with disappointment evident in my voice.

“They just don’t make the parts anymore.  We could replace all the elements with a battery-operated Westminster chime system,” he offered.

I declined that out of hand.  I had a Westminster Chime clock that closely resembled my grandparents’ given to me by Holly many years ago.  It was close, but the chimes were just not the same and my ear knew it.  “Could I buy another clock from the same year and take the chimes out of it to put in mine?” I asked.

They said I might find something on e-bay like that, but I’d be lucky if the chimes were working for very long after I got it.  A temporary setback.

I drove out to Patterson’s and picked up a couple of their amazing pies for the family dinner we were planning for that evening.  I stopped in the Metropark on the way home and did about a forty minute hike with Dakota.  I’d wanted to do a little off-trail stuff to check for antlers and to see the condition of the trails for some running and a Survival Workout.  It didn’t look particularly good for either.

I returned home and climbed on the bike for a 45 minute ride before I needed to begin dinner preparations.  With Savannah in town and it being a special evening, Holly prepared dumplings and with the pie and ice cream to follow, I easily ate twice as many calories as I’d burned. 

Bike duration:  45 minutes.  Hike duration: 35 minutes.

Training Heart Rate:  120 bpm on the bike and 80 on the hike.

Calories burned during workout:  625 on the bike and 175 on the hike.