Counting the Stars With Dad

•June 19, 2011 • Leave a Comment

The last licks of orange glow on the horizon signaled nature’s transition from day to night. Sitting on a deserted beach, on an isolated key, deep in the Everglades National Park backcountry, I watched the heavens as the stars began to appear one-by-one. Eyes darting frantically, I tried to count each star as it appeared. When stars began to emerge by the hundreds, I was quickly overwhelmed. Closing my eyes, I lay slowly on my back. After a brief visual break, I opened my eyes and tried to absorb the vastness from horizon to horizon.Usually, what floods my mind in these contemplative situations are big thoughts about my place in the world or reflections on how insignificant our tiny planet is in the cosmic scheme of things. But, what dominated my current introspection were not wispy glimpses of answers to life’s eternal questions, but clear visions of camping with my father.

Like so many young families in the early 1960s, mine had started camping as an inexpensive vacation-my mom and dad encouraged and outfitted by dad’s already camping co-workers. At one and a half years old, I was dragged along for all the fun. As the story goes, the first trip was a miraculous success-though it rained most of the two weeks and I’m told I spent most of my time in the tent in a highchair. It couldn’t have been all that bad; the Koelsch’s began a yearly ritual akin to migration that brought us to that same Lake George, New York campground each summer for nearly ten years. There
I caught my first fish (a “sunny” on a bamboo pole that we cooked in a metal Band-Aid box), paddled my first canoe (a beater of a Grumman the livery guy tried to blame dad for denting), and went on my first hike (a ranger-led scramble to the precipice of Roger’s Rock). Lake George was full of memories of the beginning of my love affair with the outdoors.

But, this evening, lying back on the sand on Pavillion Key, relaxing from a day’s kayaking, I recalled a very specific camping image of my father. Mind you, it was family-style tent camping we did at Lake George-three burner Coleman stove, big coolers, cotton sleeping bags with animal print interiors, mattresses that took half an hour to blow up, and a canvas tent that took an hour to erect once you figured out which pole went where. The drive-in campsite had the typical “Fred loves Wendy”-carved picnic table and slightly crooked grill-covered stone fireplace. It’s really just the fireplace that is important to this memory. That’s where dad would sit in a lounge chair and tend the campfire after his family was safely tucked in the tent. Several hours later I would half-hear that familiar tent zipper sound and dad would crawl in next to mom. Always being the curious type, the following morning I would ask dad what he did after we all went to bed. “Trying to count the stars,” he would say.

Dad’s sitting out at night wasn’t just an occasional occurrence. It was something he would do almost every night they weren’t playing cards or socializing with other campground acquaintances. And, each morning, following my question, he would answer with the same, what some people would describe as child-like, enthusiasm: “Trying to count the stars.” Sometimes he would tell me how many he counted that evening-but, the number never really seemed to matter as much as the actual counting. The quest was not for ever truly quantifying the heavens, the quest was the unrestrained joy he found in the trying. It was his continual enthusiasm and sense of wonder that drenched my brain on that clear night in the Everglades. And, at that moment in my memory, I felt closer to my father than I would have if he were sitting on the beach next to me.

Beyond our Lake George days, we spent outdoor time together through our participation in the YMCA Indian Guides program. Each of the father-son “journeys” we shared was permeated by dad’s National Geographic Magazine sense of adventure. He skillfully applied his excitement and fed my imagination in ways that made each trip even more rewarding. There was the father-son canoe trip on the Wading River in New Jersey’s Pine Barrens-where an hour of no contact with other canoes and a small “search” plane overhead added a certain “edge” to our trip. And, there was that frigid winter night hike in the Poconos that revealed several well-formed bear prints in the snow’s icy crust. We had photos from some of those trips in a box somewhere, but lying there looking at the night sky I realized that the memories and feelings I cherished the most were not captured on film. They were captured in my heart and reflected in the stars.

Those stars brought me a real gift that evening-a renewed closeness to my father and an understanding of why I could love the outdoors so much. Still lying on the beach, I broke into a appreciative smile and again began to count.

NOTE: this essay originally appeared in Canoe & Kayak Magazine.

Workout of the Evening

•June 17, 2011 • Leave a Comment

Wow! Still in a time crunch as I put in longer hours getting my jobs done at work. Consequently, I’m doing most of my workouts here at home and not getting out to the group runs or rides or even paddling on the bay. I hope to get out this weekend for a couple of good workouts on the bike and in the boat–have to get a little more Vitamin D.

This evening’s workout was again based around using the Concept 2 Rowing Ergometer to enhance the cardio aspects of my circuit.

1. Row: 2 minutes

2. Atomic Push-ups

3. Backpack Pull-ups

4. Row: 1 minute

5. Low Back Extension Rows

6. Kettlebell Clean and Press

7. Row: 30 seconds

I went through this three times with about two minutes rest at the end of each circuit. I finished up by eliminating the movements between the rowing:

1. Row: 2 minutes

2. 2 minutes easy rowing

3. Row: 1 minute

4. 1 minute easy rowing

5. Row: 30 seconds

A great evening workout that you can adjust to your fitness level by varying the time between exercises and circuits. Within the circuit, I had minimal rest–just the time it took me to wipe away a little sweat (no AC in the garage gym) and move to the next exercise.

Today’s Pre-Flight Workout

•June 12, 2011 • Leave a Comment

Zoooooom! I had about 30 minutes this morning to get in a killer workout prior to showering and heading for the airport. Luckily, I have my handy new Concept 2 Rowing Ergometer to help my up the intensity. Otherwise it was a pretty straight forward workout…

 

 

 

 

 

 

 

1. Kettlebell Clean and Press

2. Atomic Push-Ups

3. Backpack Pull-ups

4. Low Back Extension with a Rowing Squeeze

Between each exercise, I cranked hard on the Concept 2 for just 30 seconds–enough to have my heart rate soaring by the time I stepped up and off the machine. Minimal rest (just moving around the garage) between exercises. The workout was a great way to start the day feeling strong and vital.

So, no excuses for ever saying “there is no time” for a workout.

4 FEB 2011 Workout

•February 4, 2011 • Leave a Comment

Time to get a little primal again.

This is one of my “embedded workouts”…meaning there is a standard set of movements to go through three times–and there is another exercise that I repeat in between each of those movements.

The standard movements for today:

1. Kettle Bell 20# Walking Lunges with a Shoulder Press–simply walking lunges with 20# kettle bells held at shoulder height. Press overhead on the upward motion of the lunge.

2. 105# Bench Rows–I actually have an Olympic bar and some weight plates now (yikes!) and use this instead of the old log. I wanted heavier weight and had an opportunity to acquire some gear cheaply. This is more like what I used to do as a rower in college. Loved it then, love it now.

3. Backpack Atomic Push-ups–self-explanatory, right?

4. KB 20 to DB 10 Side Lateral Raises–As many reps as I can do with the 20# kettle bells and then as many as I can do with 10# dumbbells. Not a lot of weight, but if you really max the reps, a lot of burn.

5. Webbing Pikes–plank position, keeps legs straight and raise your hips in the air.

6. Ab Choppers on a Physio Ball–Yup, broke down and got a ball–great for core/balance and really lets you stretch abs and rib cage.

I went through that circuit three times with the following exercises imbedded between each of those exercises.

Round 1–Backpack Pull-ups–put on a weighted pack and do pull-ups! What could be better?

Round 2–Webbing Frozen Mountain Climbers–plank position with both feet in the webbing straps. Bring one leg/knee up to your chest and freeze/pause for 2-3 seconds. Repeat with the other leg.

Round 3–Kettle Bell Dead Lifts–Simple but effective movement. I use a 35# kettle bell in each hand.

Work through as quickly as you an and you have a workout that should take you around an hour and that will accomplish more than some people will get done in the gym in two.

50/50 Pull-up Challenge

•September 21, 2010 • Leave a Comment

I’m doing 50 pull-ups a day for 50 straight days.

No matter where I am or what other workouts I’m doing, I’m going to find a way to do 50 pull-ups.

You up for the challenge?  If you’ve been doing pull-ups as part of your workout–go for it! If pull-ups are not part of your routine, I suggest adding them, getting “comfortable” and then creating your own challenge.

Nothing Fancy Workout

•July 8, 2010 • Leave a Comment

Sometimes it’s good to stick with what seems to be working well. At this point, that seems to be my “imbedded” workouts. So, here’s what I did this evening:

1. Walking Lunges with 20 lb. Kettlebells

2. Log Bench Rows with Two Sandbags Attached

3. Peek-A-Boo Walking Lunges–that’s pressing a tire over my head every time I come up.

4. Atomic Push-ups with Backpack

5. Side Lateral Raises–start with 20 lb. kettlebells to failure, then 10 lb. dumbbells to failure.

I did three times through this circuit. In between exercises in the first round I did three repetitions of backpack-weighted pull-ups. Between the second round exercises I did 12 twisting tucks in the warrior webbing. Finally, in the last round I went back to three reps of the backpack-weighted pull-ups.

I kept the intensity UP by moving quickly from exercise to exercise–completing the workout in well under 60 minutes.

Now…get out there and FEED THE WARRIOR!

My Crusher/Crumbler Adventure

•June 20, 2010 • Leave a Comment

Course exploration and design are, for me, the most fun part of putting on an adventure race. Today was no exception.

Around the first turn on my bike, a deer lifts my eyes from the road and consequently I see a magnificent Swallow-tail Kite swooping overhead. In another area, after a nice bike whack on an old “road,” I emerge into an open field–at least a dozen turkey scattered in the short grass in front of me.

Though the day wore on as I explored and mapped and marked possible checkpoints, I still enjoyed the terrain and could look back at those first moments out in the woods–when the day was fresh.

So what if it’s hot–get out in the woods.

Paddling–A Short Interval Workout

•June 11, 2010 • Leave a Comment

To paddle faster, you have to paddle faster–seems simple, right? Well, for many endurance athletes, the long, steady, moderately paced training is what they enjoy–grinding for miles or hours at a time. While that is great for building an aerobic base, toughening your hands, strengthening your mind, and working out boat comfort issues, it only teaches your body to go at a steady, moderate pace.

So, how do you increase your overall speed? INTERVALS. Intervals allow you to increase your intensity and cadence for a discreet period of time, recover and then go again. The emphasis is always on the quality of the interval–be sure to give yourself enough rest (based on your current fitness level and comfort in the boat) to recover adequately enough to allow you to reach nearly the same level of intensity with each work interval. 

 Typically, when I train for a paddling event, I add intervals in at the very beginning of my plan. One of the main reasons I do that is that I paddle at a much lower cadence than many people and need to work consistently to get it higher–something that will make me faster. So, my emphasis is often on a quicker turnover of the paddle–with the higher intensity as a much welcome fitness benefit.

The intervals I start with are usually short–30-seconds to two minutes. I start with short intervals because I’m just starting to increase speed and intensity and I want to be able to maintain my technique while paddling harder. As I move forward in my training plan, and I perceive that I can maintain my form for higher intensity intervals, the length of my work intervals will increase–with five to 12-minute intervals being the “norm.”

For last night’s paddle, Aaron and I did an interval pyramid. Following a strong, steady 15-minute warm-up, we did:

30sec/2min rest

1min/2min rest

2min/2min rest

1min/2min rest

30sec/2min rest

We repeated the pyramid of intervals for an hour–making our total workout an hour and 15 minutes. The rest period was very appropriate for this point in our training and allowed us to really crank up the intensity for the work intervals.

Sometime this weekend, I’ll get in a more detailed piece about comfort in the kayak–hopefully with some photos of boats outfitted for different occasions/events.

The Imbedded Workout

•June 9, 2010 • Leave a Comment

No, it’s not the “in bed” workout, it’s the “imbedded” workout. What’s that? Well it’s when I create a framework of exercise movements and insert another exercise between each set of those in the framework. Sometimes, I will do just one exercise in between all exercises for all sets of the circuit. Sometimes I will do change exercises for each set through the circuit. For example, on Sunday evening I did the following framework of exercises:

1. Rotating Walking Lunges–this time I used a dumbbell and rotated to the side with each step.

2. Log Bench Rows

3. Peek-A-Boo Step and Press–step ups with an overhead tire press at the top of each step.

4. Atomic Push-ups

5. Kettlebell Clean and Press

6. Slosh Pipe Front Raises on Balance Board

For the first time through the circuit, in between each of the above exercises, I did three reps of Pull-ups wearing a weighted backpack. The second time through I did Seated Russian Twists with a kettlebell. On the third set I did Webbing Twist/Tucks. Finally, on the fourth set, I went back to three reps of Pull-ups with the weighted backpack.

Extemporaneous Warrior Workout

•June 5, 2010 • Leave a Comment

I’ve spent the last few days really focusing on fine-tuning my first novel, The Built-in Smile (still looking for a better title). Consequently, I neglected my workouts for two days and was really feeling the need to whack a tire or do some pull-ups. Determined that I was going to do something after my day at Bill Jackson’s Shop for Adventure, I got home, changed clothes and opened up the garage door. I wasn’t jazzed about the workout I had written up earlier, so I decided to make it up and set it up as I went along. Sometimes, to keep the motivation up, you just have to do what you really feel like doing. For me, last night, this is what I came up with:

1. Atomic Push-ups

2. Sledgehammer Tire Whacks

3. Backpack + 35lb Kettlebell Deadlifts with Upright Row

4. Backpack Pull-ups–followed immediately with pull-up crunches.

5. Decline 20lb Kettlebell Crunches

6. Decline Leg Lifts

7. 20lb Kettlebell Side Lateral Raises–drop down to 10lb dumbbells and do more.

I finished with two sets of ten pull-ups just for fun. I was happy with the workout and satisfied that I had pushed myself well. Like I said, sometimes you just have to throw out the plan and do what your body and mind feel like doing.