Focus T 25

Greetings!  We purchased Shaun T.’s Focus T 25 exercise program. I liked the idea of having a quick (25 minutes) high intensity workout program for hurried days. Shannan wanted the program for the workout time and because it includes real modifications, unlike Shaun T’s Insanity and Asylum. So far we have been giving each routine a try and plan to start the full 10 week program in September.

The Abs Interval and Speed 1.0 discs in the Alpha series are good workouts. However, they are not as high impact as the others. Some people may want to add other physical activities for these days. My experience has been that you want to make sure you have supportive and comfortable shoes. Generally, the moves change every 30 seconds and your feet do a lot of the work in the Alpha series.

Like Tony Horton’s 10 Minute Trainer, these workouts have many complex and combination moves. You do not have much time to switch from one to the other. You may want to watch the DVDs first before committing your exercise time. Overall, Shannan and I are both pleased with the prospect of the next 10 weeks.  We’ll keep you posted.

If only for 25 minutes, Focus.

Tom

You have to believe

Greetings!  Many times I try to convince folks that to fully embrace running it should begin as a slow process. This is especially true for adults who have never had running as a part of their regular life style, or if it has been several years since they last went for a run. Starting with one slow mile seems to offend people's senses. Many folks want to hit the road for 5 or 10K at an 8-minute mile pace. That's just not realistic, nor is it likely to be good for your body.

If you want to take up running, you have to believe distance and speed will come. It's a progression that you build up to weekly. If you create a safe and viable plan and follow it you can find running to provide numerous health benefits and to be a great individual outlet for exploring and reflecting. You have to believe.

I use belief and moderate progression in many facets of my life, and I have to say it pays off when I truly decide and commit to a cause. I have recently used this very successfully in my fitness and professional life. I set forth a plan in the late spring. I called it the 101 Days of Summer. This plan involved an intense workout regime of cardio and resistance training as well a methodical approach to my career goals in education.

After the 101 days my goals were met in both categories. I made great strides in my fitness and very positive changes in my professional standing. I feel great. All it took was faith that I could follow through and work the plan. I kept a daily diary of progress. This helped me to focus. Ultimately, I met my objectives more than a week early. This is not a "look I'm so fantastic" piece. It's a, “I took my time (slow and steady), I believed and I worked hard.” Everyone can do that. Thus, I am writing to encourage you to do just that.

Work the magic. Believe in yourself and be grateful for the results of your labor.

Believe. Run.

Tom

Ask and ye shall receive

Time and time again when traveling I seek out places to run not crowded with the same old set of retail establishments. This is a problem as we often stay near airports or close to interstate exits. I am not opposed to entrepreneurs or city running. In fact, I quite like running on main thoroughfares filled with local businesses and shops. I find this setting gives a sense of the community, unlike the same old big name retailers found in shopping plazas all over the U.S.

 

I got what I asked for in miles and miles of Cheyenne, WY. The interstate exit had a hotel, a gas station and one other industrial business. All of these were swallowed by vast wide-open spaces. What a joy it was to wind through the hills decorated by streams, ponds and ranches. Once atop of a gradual incline the road looked as if it was a path to the edge of the Earth, a truly spectacular sight to behold. The morning was cool and quiet. My only companion on the road was good-sized snake. We kept our distance. A July temperature much lower than I expected and slight altitude were not enough to diminish the wonder of the run on this day. 

 

I learned only 500,000 people live in WY. I figure a person could have a marvelous run like this one just about any time anywhere in the entire state. That's a beautiful thing!

 

In not in Wyoming, Run where you are.

 

Tom

Tell it on the mountain

Shannan and I recently had dinner with Katherine, longtime friend, in Boulder, CO. She grew up in Atlanta, attended college at UC and stayed (not a unique phenomenon).  Katherine is a very active young woman. She hikes, skis and is a runner. Over the years we’ve shared many conversations about races and training. Katherine knew while I was in Boulder I planned to run “Mags” (see previous post). We talked about that over dinner as well as her run in the Hood to Coast race.

We had considered visiting Red Rocks Amphitheater, but had not cemented into our itinerary. Katherine adamantly insisted we go to Red Rocks. She gave us details about the venue, concerts that have been there and the museum in the lower plaza. On her enthusiastic advice we adjusted our schedule and added a trip to Red Rocks.

That evening Shannan gathered information and thought it odd that the amphitheater opened at 5:00am. When we arrived around 8:00am the parking lot was a buzz. People in exercise clothes and with water bottles milled about. We decided given the high involvement of outdoor activities in Boulder, perhaps the people were out for an early morning hike amid the rust colored rocks. To our surprise, 100 plus people were in the amphitheater running, doing cardio exercises, abdominal routines and more. Katherine could have mentioned that part.

She didn’t , so I am. If you are in Boulder, plan a trip to visit Red Rocks and include time to get in a high altitude work out.

Live. Learn. Run at Red Rocks.

Tom

Running Mags with the Buffaloes

Greetings! Some years ago my friend Lee loaned me his copy of Running with the Buffaloes, a book about the University of Colorado’s Men’s Cross Country Team. Magnolia Road “Mags” provides the brutal training ground for the team. Running on a mountain is one thing. Doing so at an evaluation of 8000 feet is an altogether different animal. Reading about the training runs on this road seemed awful. Last week we were in Boulder, CO and I decided to take my morning run on Mags. Turns out I was correct, running Mags was on the verge of inhumane.

The drive up the road to reach the unpaved portion that marked the 16 miles where the Buffalo trained was harrowing. It did build the anticipation. Once out and running the first half a mile was downhill. Here the views of the Rocky Mountains and a local ranch were so stunning I forgot about thin air. That changed as soon as I started the accent. Every part of me labored by the time I was 30 minutes into the run. The temperature was 52 degrees, it was good not to overheat in July, but the cold air proved annoying as I took in deep breaths.

I enjoyed coming to this place that had sparked my imagination from far away. I relished the pounding out one of the hardest runs of my life. I delighted in the view of one of North America’s most spectacular landscapes. This morning was not one of the best runs of the year. This morning epitomized why I run.

Thanks for the book, Lee.

Read and Run!

Tom

Presidential Running

Romulus, MI, a suburb of Detroit, was the location of a very early run recently. I found my way on to a small road that split farmland and let it rip for about 4.5 miles. I enjoyed the run very much in that I have been exercising indoors for a month or so. Once I got back to the hotel, Shannan was ready for a day of exploring. I cleaned up and we lit out for Freemont, OH to visit the Rutherford B. Hayes Home and Presidential Museum. Our tour guide, Eileen, made it a stop well worth our time. We discovered as soon as we arrived the property welcomed runners and walkers. 

 

Many people took advantage of the beautifully landscaped area to exercise. Had I know in advance, I might have delayed my morning run or at least used time more wisely to afford a short jaunt around the green. I missed the opportunity, but if you are ever going to visit this wonderful historic site, save some time for a jog. All indications are it will be a pleasant one. If not here, then enjoy the fantastic park at the William McKinley President Museum and Monument. 

Tom

E. Pluibus Pilgrimage

Thomas Hardy, King Arthur, Jesus, Jane Austin, the Eden Project, Doc Martin, Stonehenge, The Magna Carta, Salisbury Cathedral, Roman Baths, Buck Fast Abbey, cities, towns and the sea, apart from all of these things being in England, they all are related to pilgrims, believers, scholars, fans, and curious tourists who pour in from cities, suburbs. In our case we came from out of the country to take in the sites, museums and sacred locations.  

From vastly different places people come with common goals to see, experience, listen, read, learn and ultimately to share in conversations, classrooms or on social media (like this).  People make pilgrimage of sorts to gain first hand experience of uniqueness, of beauty, wonder, nature, and to muse at the ingenuity and creativity of human beings. These things make life quite interesting. For me, it's especially interesting to consider the journey, the experience and the reflection of those who traveled to locations like those mentioned above in ritualistic fashion. I think about what they hope to find and how it impacts their lives. To some degree the what is religious in nature, yet has become deeply entwined in pop culture.

I firmly believe you don't have to travel to exotic part for the world for pilgrimage.  People can attend an event; engage in an activity or outing just for a few hours. You may be alone in the moment, but the notion of pilgrimage is communal in nature, E. Pluibus Unum, out of many, one. I plan to start a life changing one right here at home next month. More to follow.

Engage in ritual. Run.

Tom