Training for Life: June - A Weekly Routine, Webinar on Movement Quality, Broadway Girls

Through trail runs, hikes and camping, I've been able to spend a decent amount of time in the forest this month, taking advantage of some outstanding weather. Over Memorial Day weekend, we climbed the Thousand Steps trail in Mapleton, PA (above). It was the second time my wife and I had done it. This year, we brought the kids, who gamely clambered up the 843 foot ascent in just over half an hour.

Quote of the month:

“You should neither become like the bad because they are many, nor be an enemy of the many because they are unlike you.? Retire into yourself as much as you can.? Associate with people who are likely to improve you.? Welcome those whom you are capable of improving.? The process is a mutual one: men learn as they teach.”?

- Seneca, Ep. M. VII, in Letters from a Stoic

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What I'm reading:

We Don't Know Ourselves: A Personal History of Modern Ireland, by Fintan O'Toole

This history as memoir traces the course of modern Ireland from the perspective of a writer born in 1958. At first I found it hard to get into, as he outlined the politics of 1958 Ireland in more detail than I could engage with. But now that I'm about a third of the way through, it's become much more story-driven and thus more engaging. Being Irish and having studied Irish history in college definitely enhances my experience of the read, but I wouldn't go so far as to say these traits are requisite to enjoy this book.

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What I'm measuring:

Everything! (still)

I'm still not done filling out my chart but I'm almost there! Just need to time a 40 yard dash and 100 meter sprint, clock a nasal breathing bike ride pace and test my VO2 max in a lab. I did three VO2 max field tests: 1.5 mile run, 12 minute run and 1 mile walk. The runs came out to 54 and 58 ml/kg/min but I question whether the walk is useful for me personally as it did not correlate with the other two, clocking in at 44 ml/kg/min.

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I've completed enough of the assessment to identify these areas for improvement: muscular endurance (upper body and core), grip strength, calf strength (left), toe strength (left), explosive control and impact control.

How I'm Training

Having abandoned the rigidity of a triathlon program, I have felt freer to take a more varied approach to fitness this month. I've also enjoyed routinizing the regimen. I still believe that adaptability is key, especially when it comes to avoiding the forcing of a fitness program onto your life when life stress does not line up with the written program. However it's been kind of nice to do the same activity on the same day each week. Mondays and Thursdays are mobility/recovery. Tuesday evening is a group ride. Sunday morning is a group run. The remaining cardio is selected from a run/row/swim menu and three resistance sessions are sprinkled throughout the week.

On the blog:

In the realms of longevity and sports performance, injury can derail the pursuit of optimal physical condition. Athletes, fitness enthusiasts, and even those engaging in routine physical activities are vulnerable to strains, sprains, and more severe injuries. Niggling pains can erode quality of life and impair one’s ability to train.? Movement quality is an underappreciated but crucial aspect of recovering from a setback and bullet-proofing your body against future injury. ?Read the full post here or just come to my webinar on Wednesday (details below).

What I'm listening to:

Broadway Girls, by Lil Durk, featuring Morgan Wallen

Country + rap ≠ crap! This is a beat you can vibe to. In my Northeast-centric view, I thought he was talking about Broadway in New York, but I learned that there is a street in Nashville by that name as well.

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Upcoming events: ??

June 5, 2024, Noon - Webinar: Prevent Injury and Unleash Performance. Join me for a lunch and learn focusing on incorporating movement screening into your fitness practice.

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June 7, 2024 - The Race Against Poverty. This Friday evening 5K race in downtown Chambersburg is typically the most attended race in Chambersburg. The summer evening start makes for tough conditions but there is always a festive atmosphere. I'll be running for the defending team champs Mercury Endurance.

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July 13, 2024 - The Tim & Susan Cook Memorial Race. This is Chambersburg's one miler. Brutal distance! Good luck if you're trying to keep up with those high school track athletes!

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July 28, 2024 - Fort Ritchie Triathlon. Last year I did this as my first ever triathlon. I haven't signed up yet for this year's event. I've nixed formal training for this. It may be a July decision...

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August 10, 2024 - Captain Bill Gallagher 10-Mile Island Run. This Sea Isle City, NJ classic involves 7 miles on sand at 5 pm, necessitating recalibration of one's goal pace and a dose of humility.