Sunlight and you

It has been eons have gone by with hominids enjoying the benefits of the sun. How, and in what ways? Let’s see –

Agriculture, hunting, gathering, pro-creation. Yes, the sun has the ability to help in all of the above items. It helps the soil enrich itself, along with the rain for you to grow crops. The land, and the crops feed the wildlife, which in turn feed, and fuels us.

Thus the wildlife with which we’ve cultivated our livestock, and wild game for nourishment for such a time prior to gains. The gathering or harvesting of our agriculture has placed food on our tables, plates, hands for us to grow as a species to become what we are today.

Procreation, yes the ability for our species grow has helped us to also nourish our ability to be able to have off spring with a healthy immune system that we can thank our beautiful Sun. Vitamin D has shown to be one of the most incredible substances on earth that we can really not be without.

We get it through our wonderful first line of defense, the skin. We absorb it, and cherish its wonderful sensation on all of our being. We feel happier, feel energized, and at times euphoric on very cold, frigid days when we can not even imagine functioning. We grab a beach towel, and head to the beach, park, backyard just to lay in it to have us soak it up and feel like a new human being.

Above it all it is FREE!! Go get your Sun on people If you have a dark pigmentation stay out longer.

Summer is here!!! It is time for you to recharge that low Vit-D storage and be healthier. No sunblock, just the un adulterated sun baby!

Sun on!

G

p.s. A study here you can read up on Vit-D

link – https://www.mdpi.com/1660-4601/15/12/2794/htm

Virtually

The drop phrase for 2020 is ‘Virtual’. Yup, you read it right. I began to see this as a trending subject mid year 2019 while training for some races in the U.S. Virtual racing was not starting out, it was gaining speed.

Run to the Moon, run across the U.S., and all virtual. Solo, partnered, or Team. You choose how you want to do it as long as it gets done. Run, train, run, sign up, get a virtual and printable certificate of completion and some cool swag. Maybe even a really nice collectible medal to boot, or trophy if you raced in an Elite category.

I don’t know about you, but lacing up and pinning my bib on race day and walking into a starting line with other runners to gauge my competition – nothing like it in the world! It is however our reality. Would I race as I’ve raced before? Yes. I maybe alone on that starting line, but it is my choice how I live my life.

I love going for my runs, training in the park alone or with my fiance. I get weird looks now as I did before this ‘pandemic’ was here so I’m okay with it. I’m not okay with people being socially isolated, and not having a true outlet. Yes, I have made a choice to be active and to remain active regardless. Others have also made a choice to not be active. I get it. We are adults and as such we live with our choices, and also be it as it may die by them.

Being active provides me the opportunity to be healthy both mentally, and physically. How can we reach out to others to have what we have? Well, all it takes is honestly a wave when you’re running, or a funny remark while you’re suffering in the park while you workout to show that there is something that seems doable, or attainable to anyone because you made them feel like a human, made them smile or even laugh and now they’re intrigued about what you are doing.

There may be a possibility of them watching How To videos on exercise without equipment, or finding a running club or even ‘Virtual’ coaching. That’s where I come in, yes I do virtual / Remote coaching. Have been doing it for some time, and it is not going to go anywhere anytime soon. It’s actually going to pick up momentum as time goes by.

So, what are your thoughts on ‘Virtual’ coaching, racing? How will you motivate yourself, then others to help them become better versions of themselves in this environment we find ourselves in?

I’ll see you soon,

G

p.s. I’m actually contemplating signing up for some virtual races. What are you running/racing this summer?

Keep moving, mental health is your reward

The continuing order to endure enclosed spaces for most people means a lot of time spent being either complacent in their life’s choices, or deliberate on staying focused and active. Which are you?

Well, for starters I like being active. I love to workout, mostly outdoors with my ruck, kettlebell, sandbag, hilly area or just a trail. Either way, I can make it work also at home since exercise is not exclusive to either out of doors or indoors in the context of moving. Complexity is not useful, simplicity is the norm.

Using basic movement patterns of push/pull, press, extension, flexion, and rotation you can basically move in any pattern that your body can get into without much effort, but the magic in that pudding is the amount of times you perform it, and frequency with a good serving of either resistance, time or speed.

Look around your environment right now. Where are you seated? Let’s begin with a simple chair, either folding, fixed four legged model with or without padding. Pry it up against a wall and you can use it for squats if you’re learning to sit and stand again for rehab or prehab. Squats once more if you are trying box squats with a weight to a prescribed depth. How about upper body work by performing dips, on one chair while legs are elevated on the other, or push ups with feet atop of seat while hands are on floor?

Core work? Sure, lets try this: Sit ups with elevated feet on the seat portion of the chair, plank holds in same manner, or glute work like butt biters- where your butt raises from the floor while feet (heels) remain on seat portion of chair for multiple reps. Bridges (one legged) with heels in the same place (atop of seat) go for multiple reps/sets. You see that it’s just imagination that is the limiter.

Food items – no, not raw food like chicken or frozen fish. I’m talking about canned foods, and there are plenty of sizes and weights to use for exercises. Cans in a backpack/rucksack wrapped in a towel so it doesn’t jostle around in the pack while you exercise with it. You can run with the pack, squat it, swing it, plank with it and press it. Imagination once again is your limiter. Indoors/Outdoors are your playground.

Just because you’re asked to stay home does not mean you should be sedentary. You need to keep moving, because mental health is not a given. You’ll need to make the effort to sweat a little and get the benefits you so desire.

Happy Easter All!!

Butt biters, dips, hill bear crawls, ground to overhead, and team squats!

Starting-more like a continuum

Around the middle of July my journey back to running distance began anew with my fiancé in Palos Park Trail system in Illinois. Wolf Rd Woods’ Orange Trail.

It has been literally over a decade since I’ve run distances longer than two miles. A quick question for you out there. How many have gotten really hurt or injured while running? I’d wager to say over 50% of the population has experienced a big running injury since starting but have gotten back into it one way or another.

Well a bit of a flash back and history. I used to run pretty much every day, race, and have on occasion been a bandit runner on a marathon or 10k.

I enjoyed it very much, but it was cut short by an avid cyclist at the lakeshore running trail in Chicago’s famous lakefront trail. I coached many new, and advanced runners for short to long distance races.

This beauty of late summer season run happened to be a short (lol) nine miler. Well on our loop back I happened to be their rabbit since it was a fast finish run. The trail happened to be under construction at that time so there was a shared bike/pedestrian section by The Theater by the lake. Fullerton point is what most chicagoans refer to it as.

I see it like it was just yesterday when this happened. I was speeding up since my spidy senses were tingling in a slight incline. Why I felt like there was something wrong I didn’t know but I started to run much faster than expected. Hugging a fence blocking the far right side of the trail that was under construction. No sooner than I had started to speed up that I felt a jarring hot sensation on my right hip/leg that I was shot up and forward from the impact of the cyclist that was going so fast he slid another six feet from my landing position

The impact was hard, and I landed bent knees and bent over. I tried to stand upright. Well I did try to no avail. The cyclist and his buddy came by and began to yell at me accusing me of cutting in front of them. Well, what I didn’t mention was when I started to feel something was wrong around fifty feet from my location in front of me two ladies in bikinis walked across the trail and I began to have the hair in the back of my neck stand on end. Sixth sense kinda stuff.

My runners arrived at the same time the cyclists were yelling at me and accusing me of causing the accident. Well, my runners were quick to point out that they were goose necking at the ‘girls with bikinis’ that they didn’t see me at all when one impacted me going mighty fast. So fast the handlebars of the perp‘s bike was twisted to the other direction at the time of impact.

They fled the scene before I or my runners could take any of their information down. I ended up walking back to our starting location which was over 1.25 miles away. That same week on the same path just a mile away two more runners were hit by cyclists, both incurring head injuries. Never a good thing trying to dodge bikes, pedestrians, roller blades and other runners while people really have no care for others and just do what they want as if they owned he path(s) they’re on. Selfish.

The injury didn’t seem that big of a deal since I had run a 5k race with it but the pain kept getting more and more excruciating. After a Dr. appointment, and subsequent MRI it showed that I incurred a fracture and spent almost a year in PT, and chiro care for quite some time learning to squat, and walk properly. On an MRI it didn’t look to be that big but the crush injury caused nerve problems also. Happy me for sure.

Since that time I’ve not run on that path ever again, and have only returned there to ruck it but not run it.

Getting my running legs back has been a mental game to say the least, but having been a habitual runner to not running more than a mile for any time at all with pain on and off has made it a big mental game.

So I’ve spent plenty of years getting my body stronger, with shorter runs not longer than two miles, and biting at the bit wanting more but pulling back when this nerve pain kicks in. It comes and goes when it does show up uninvited.

Roll forward to the present day, and my new running adventure. I’ve started training runners once more, and loving it. Imparting knowledge and the love I have for it. In doing so I’ve started running longer and feeling my legs take me to distances I had forgotten I used to run. It feels so good.

So, if you’re out there contemplating coming back after an injury, do yourself a favor and learn a technique to run, and strength train! It is a life saver. If it wasn’t for my strength training while I was in my running prime I’d have been screwed for sure. Although it took this long to get back to distance running I can tell you it is well worth it.

Hope to see you out on the trails people.

Yours,

G