When I look in the mirror, I see that time does not slow down, nor does it stop. No matter how much we may wish for it to slow / stop. How often do you look in the mirror, and just wonder how much time has passed and what choices in life you have let slide thinking that tomorrow would be a better time to begin that new endeavor?
Well, health is not something that should ever be overlooked by anyone in any time frame for its decline is visible, and so are its effects on your body, and mind.
Movement, hydration, sleep, and nutrition (not in any specific order) are monumental for every human being. Healthy mind, healthy body, and you will benefit so much more than being idle and eating processed foods.
I’ve spent more time since the last time I wrote on this blog moving, resting, teaching, learning, and helping others reach their goals. How has it turned out? Heck, I’m blown away by it. Does it warrant me to post before and after pictures? Nope. The following will have to do.
Endurance athletes, with weights is what my crew should be labeled as. Neither the body builder, heavy weightlifter, endurance only athleticism is a type of mold or cookie cutter label they’d fit under or into. They are all around athletes and enjoying life because of it.
Work on them abs people! Six packs, Big bi’s, large tris, and the like is not what I hear when listening to them tell their tales of success, or work that needs to be accomplished to get to where they need to be for Goal success!
What I do hear is – “I ran without stopping”. “I was able to squat lower and did more reps too”. “I have never run that distance in my life before, much less entered any race prior to today!” “I am moving more weight, and not being broken down by it during the exercises, and I’m able to recover better because of it!”
“I ran today what you had programmed, and since I felt good with the amount of running previously, I decided to go a little further, and I ended up doing 4 more miles than I had planned for”.
These are some of the quotes I have received this past year. I am blown away by them (clients) with them putting in the work and trusting me with their health I am humbled. I’m very appreciative of each and every one of them.
They show up, I program, and we all get it done!
Here are some highlights – No certain order:
Post Sandy WOD First time at RuFFHer entire load outThe silent board Sweaty grassy gassy workIntense workWoooh this is toughI need shadeOh, we’re ready!Jae and his RPCNew trail scenesGood, now run a 400m with thatDreary morning for a RuckBeautiful morning for a WODOwl on our Rucking trail. He is NOT impressed A little water/mud crossing
Amongst the throngs of people working out early mornings I’ve ascertained that not many really can be comfortable being outdoors for prolonged periods of time due to the weather. Yes, fair weather athletes come in all shapes and sizes.
Not judging at all since they give a good ribbing as well as take it. Once the frost clears, the grass is growing with flowers to boot. So the interest of doing work outdoors increases. The next step is getting them to commit to a schedule and then to commit to the varied weight loads and types of movement included while wearing a ruck.
We typically use the ruck as primary tool for resistance and exercises, and not limited to sliding down muddy slopes without much of a second thought since it’s a benefit added once we get rainfall (dry now), while working out at our favorite hill. Going up is tough, going down fun. So it’s a ying yang type of thing. We adapt accordingly.
Recognizing that every time there is a plan of action we must be fluid enough to adapt to a plethora of circumstances like construction here. Our staging area is beside an under pass where we get some of our work done. It’s being fixed and bricks, rock, and steel can fall on you so we’ve staged further away to keep our nuggets safe.
Then, there is bright sunshine! I love it. Early light means no headlamps, and no reflective clothing for our dreary dark workouts. Shorts, tanks, and bug spray has replaced much of our attire. Not complaining one bit. Except for areas near the river where we ruck the mosquitoes are huge! So, spraying bug juice will continue until we’re comfortable with the bugs everywhere. Then spray some more so you don’t get mugged by them.
Am I the only one that looks forward to a hot cup of coffee on a Hot day, with my favorite cigar to boot after a workout? What is your go to post workout in any temperature or time of year. I’ve been very consistent without losing a beat on endurance.
There is heat then there is-Humid heat! Sweating while thinking of working prior to getting to our workout location is something to ponder if you consider going outside in the summer. In the Midwest, more like Chitown there are two seasons, 1) Winter, + 2) Construction.
You fight the battle in front of you one at a time. Keep hydrated, and smile knowing you can do the things many more can only dream of doing. Complete each evolution, set, rep, workout in the knowledge the the discomfort you’re experiencing is temporary and the benefits outweigh your exertion. Heat subsides, sweat cools you down unless it gets in your eyes then it’s a blistering paragraph of expletives! Speaking from experience here.
Oh let’s not forget the little snags or cuts out in the field you get while crawling around like a mad person doing your thing. Searing hot burning is a threshold you need to learn to appreciate. Swear, scream, laugh, cry, just don’t quit! The high fives and funny post workout pics are well worth it.
I’ll leave you with this.
Get up, go outside and move. No matter how uncomfortable you become just keep moving. The chemistry involved between your ears is what we’re trying to change. Change it will, and for the better.
Below
1) 210611 – RED Friday partner WOD at our hill. Video included of my partner in crime and I
2) 210604 – RED Friday WOD at our Sandlot
Partner WOD 1 mile ruck, hill lunges, hill ruck, dive bombers, push ups, 400m run, bear-crawl ruck drag, candlesticks, and sweaty high fives!Got pretty sweaty, scratched, itchy, and encouraging everyone to get it done!Sandy WOD with squats, sit ups, bear crawl ruck drag, low crawl-ruck press, flutter kicks, leg levers, walking lunges, mtn climbers, hello dolly’s, 200m ruck run, prone flutter kicks, crab walk. Yes, hot, sweaty, and sand everywhere!
Catching up and boy there is a lot to write about. Writers block hits hard. I honestly view such statements like that with a little skepticism and brush it off thinking that how hard is it to put things on paper ‘a la’ blog post?
Well I can truly state as a matter of fact that no matter how much there truly is to write about I found it difficult to sort subject matter in order to start filling in the blanks. Ever try to go grocery shopping with half the list in your pocket, and which list you were to grab for what specific grocery store to start with makes it a little hard. Yeah yeah I get it. Go to one place, and grab everything and that’s that.
Not gonna happen, and as usual scatter brain happens more often. Glad I’m not in advertising for I’d have lost my job. Now with a little more effort this time around I have found that slowing down and scribbling ideas here and there have helped to paint a bigger and clearer picture. This is one of those clear picture moments.
I had started a running program at Cf Spero gym, and had been increasing distances, drills, and skills for the runners to prepare them for them running a half marathon, or 10k in the trails in the coming October race. Most had rarely if ever ran in a true trail so I asked them out on the team in the Cook County Forest Preserves near Palos Park, IL. This is an expansive trail network, and many a mountain biker and biker, and trail runner loves to train in all year around.
There are easy trails, moderate, and the hard trails. It’s not as hilly as other places I’ve raced before but you can surely train your heart out here if you’re smart. Getting back to my runners…. we had a plan of attack. Step one was locating our location, and trail head. City folks looking for an opening in the woods…. it is a blessing that these trails are well marked, but with late summer early fall setting in there has been good over growth due to rainy season here so on the trails, and the footing was challenging, and trail signs are hidden on a few turns so keeping your eyes peeled was step two.
Their first run in a trail was a success! Officially this was a five miler and some gps watches show it to be around 5.5-6 miles. Either way success. Lessons taken away that day:
Gym shoes are just that, for the gym
Heel striking isn’t going to get you anyplace faster, just more tired
Trail shoes save lives (sliding backwards on muddy slopes averted) unless you’re wearing #1
Hydration packs need to have water in them to work
Hydration bottles can also be lost during your run while wearing #1 and not averting #3
5 mile loop is not a straight out and back ( you can’t fit triangle in square)
Having electrolytes to take ‘during’ run is negated if you leave them in pockets
Share the trail motto is lost on bipedals with pedals
Skirting danger going up hill while said bipedals think they’re in Moab
You can run, relax, zone out, and be happy on a trail. Racing or training.
See, I’ve made my first top ten list. 💥
I do believe that sharing such experiences with other people help to foster a sense of belonging and comradery few other things can. Sure you can knit in a group, but can you do it while running a 10k in beautiful sunlight and friends along? Nope, those pesky needles will get you every time.
Trail race #1 – Ragnar Northwoods in Wisconsin 9/21/19
Have you ever run a race when it’s so hot you never stop sweating? How about a race that is just plain humid all of the time that you’re just soaked without even trying to get sweaty? I see a few heads bobbing and hands are up yelling Amen!
We had a blast! The village has a fire pit going all day long, and even before we started our first run we stood by this heat only to see steam bellowing out from our bodies due to the humidity clinging to everything on us. You can only imagine post runs around the fire laughing our butts off telling our tales and drinking coffee, eating at the craziest hours, and trying to help the next runners for their leg.
Have you ever run a Ragnar trail race? Fun! Three loops consisting of 1) Green – short 3.1-4 miles b) Yellow – 4.1-5 miles and c) Red – 6.1-7 miles. Technical difficulties do differ on each depending what part of the country you race. I met up with my Ragnar Kentuckiana team from 2018 and we just had a better time in general.
Man oh man, we had a blast! Eight runners, tents, coffee everywhere and very nice Runners village. Food trucks, and since I’m always hungry while I train, or race this was my utopia for the weekend. Oh, did I mention they had beer?
My fiancé, Brian, Natasa, David, Laura, Annie, Becca, and I rounded out the Spero ‘Gio’s wrecked runners’ crew. Yes, they aptly named the team after me. How kind…lol
Some of us are experienced runners, and some not so much. However they got into the groove of running that they forgot that it is not as treacherous and difficult as they had made it out to be while they were out there in nature on all times of the day. The trick was just to keep their wits about them especially at dusk and overnight runs are mentally draining. They spooked the wildlife more than the wildlife spooked them during those night runs, but they don’t believe it when to,d that fact. They’ve sworn that the heard a wolf, bear, or Sasquatch on the trail with them this night runs.. lmao! But, you just never know right?
Pre-Race 9/19 Rear – Laura, David, Natasa, Brian Front – Nene, Annie, me, Becca Team – Gio’s Wrecked runners
Finished – but not over. We had one more race to do in October and back to training when we got back.
Well coming off the trails in Wisconsin we dialed in our trail running skills in Palos Park Trail System once more to keep our momentum going. Running more than 10 miles on the trails while being more efficient and effective on our running speed and cadence. We had a few new runners for this late fall race in Galena, IL Oct/19.
On this weekend we had the option of three distances. A 5k, 10k, or half marathon. Five of us raced the half while four more raced the 5k. Nicely groomed trail, and almost flat and shaded. Late warmer temps had runners shed their outer shells and ran fairly fast on this little trail.
Coming from the Northwoods with minimal rest and recovery I thought I could tackle this 1/2 marathon without skipping a beat. Well, not so fast my body was telling me very early on. Half marathoners staged first on this 27F morning and I was not a happy camper. Cold, and feeling very stiff we started our run. Sun was peeking out between he trees only teasing us with some light and zero warmth.
My hat, shell, and gloves stayed on when we hit a few icy bogs on the trail and knew right away that this was gonna be a rough one if I hit these bogs, and I’d feel colder if I did. Not my ideal running situation while I was just getting warm. Well, to no avail with runners somewhat tightly situated on the trail some of us hearty souls took one for the team and sloshed through those bogs and kept on cruising. Feeling cold, it took me to the 10k mark to finally shed my shell and stash it in my pack somewhat.
The shell stayed on my shoulder straps and it would not budge. Upon shedding the shell I began to feel my Right IT bad fire like crazy. No build up of discomfort or indication of hip tightness at all just boom! Here I am big boy! Whatcha gonna do!? Well, I continued to run, walk, stretch, and repeat that process around a half dozen times to stretch and curse my tight hips, all the while I hydrated to stem any possible cramping that may arise from this. I thought long and hard about just walking the rest of the distance, but I was not gonna give in and just walk.. I made up my mind that I would finish regardless of my discomfort.
I made it back to the start line and knew I had 5k left. Regardless of the hobble, shuffle, and pain I would not stop to stretch until I crossed the Finish line. When I did finally cross that line I was fatigued, and in pain. We took our medals, some pics, and then I tried to walk a few steps (26 total) to the top of the bridge / sidewalk to grab some food when at the first ten steps I took my body lit up like lightning bolts on both IT bands bilateral knees and hips. My body was having none of this stair climbing nor walking in general. So, what did I do? Heck I walked with Nene next to me for 800m to the restaurant and finally sat down to drink as much coffee as possible not caring about anything else except that there was food coming my way and I could relieve my pain with copious amounts of coffee until we walked 1200m back to the car and head back to the hotel to take a Hot bath. Purchased epsom salt, and Skor chocolate to take the edge off. Yes, cho-co-late! My pain killer of choice.. I have my type of meds and you have yours. 😛
Post bath what would any sane human do? I’m not sane so we went to a distillery that a friend referred me to and had an adult drink. Man did it hit the spot. No, not buzzed just felt the warmth inside that was missing and we headed back to the the hotel and then grabbed some food. Time well spent.
Would I do this race again? You bet! I love Galena, and plenty to do there. This year we’ll sty a bit longer and have great time to enjoy the festivities they have after the race. Halloween weekend with parade, and costume contest to be had.
Ruck and Field Fitness 