April 21–Primal Workout

•April 22, 2009 • Leave a Comment

One of the most important parts of your Primal Workout is to make the best use of your surroundings and to not be afraid to improvise as you move through the environment.

Tonight, the base of my workout was a run. For me, running is the toughest workout to do consistently. Even when I finally feel like I’ve made great strides to improve my running, following the event I’ve been training for I typically slack off. One of the ways I try to keep my running fresh is by taking the “Primal Approach.”

With the Primal Approach, majority of the run workout is…well…running. But, I spice that running up by changing the surface I run on–alternating between grass, dirt, hard sand, soft sand, pavement and sidewalks. Each surface presents its own unique challenges and helps train different muscles.

This evening, I was running along the St. Petersburg, Florida, waterfront–it was too nice not too. The temperature was in the mid-70s and there was a nice breeze out of the east. The sun was warm. The nice thing about the waterfront (at least in for my purposes) is that there is a small section of beach, lots of grass and along the water is a concrete seawall. For much of the run I’m on top of the seawall. The narrowness forces me to focus on my foot placement and balance–if I miss a step and stumble I either end up falling six inches into the grass or, in some places, six feet into the water or rocks or oysters at the foot of the wall.

One of the other things I did during my run this evening was what I call “quick steps” up and down the curb. Without breaking my running stride I quick step up and down the curb while still moving forward. Since I don’t have great woods trails to run all the time, this is a great way to help simulate the uneveness and explosiveness of trail running. It helps with your agility and balance. I did several sets of 10 on the way out and then on the way back on the same curb to work the other side.

On  my run back along the seawall, I would jump off the wall from time to time to jump up and run over some park benches. I finished with a nice sprint on the soft sand of the beach for about 100 meters.

Following the run I through on my backback–loaded with a small sandbag, some books and an old sweatshirt to help pad it out. I started walking…and then broke into some walking lunges. I made my way quickly back to where the seawall met the beach–where the sand was only 1-2 feet below the top of the wall and did some step-ups.

I was supersetting (circuit style):

Front Step-ups–one leg at a time 10 reps (so 20 total)

Side Step-ups–one leg at a time 10 reps (20 total). I stood next to the wall and stepped up with the leg closest to the wall.

Crossover Side Step-ups–one leg at a time 10 reps (20 total). I stood next to the wall and stepped up with the leg farthest from the wall (crossing in front of the other leg).

I did three times through the little circuit.

Then, I pulled my “ghetto TRX” (some old climbing webbing and improvised handles) and wrapped it around the pull-up bars on the beach. I put my backpack back on, dug my heels into the sand and did five sets of 10 horizontal pull-ups. I supersetted the pull-ups with push-ups. I did the push-ups with the pack on and my feet up on the seawall.

Next time I’m on that beach at the St. Petersburg waterfront, I have some other great ideas–but, that’s for another day at Kip’s Blog. Until then, train creatively and train hard.

Posted in Adventure Racing, Kayak Racing, Orienteering/ROGAINE, Primal Fitness
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Swamp Stomp 2010–YES!

•April 21, 2009 • 1 Comment

While this isn’t the usual thing for me to post here, I did want to let everyone know that WeCeFAR will be bringing back the Swamp Stomp 30-hour Adventure Race in 2010. It will again be Presidents Day weekend and, while it will still be in the general Tampa, Florida, area, the exact location is  yet to be determined. Though we have some awesome ideas we are exploring, it will be a few more weeks before we know if we can use some land management areas that will make our first choice course possible.

For more information on how plans for this race are progressing, be sure to keep an eye on my blog (I’ll post some updates) and (your best source) www.wecefar.com. Also, be sure to check out our September 26, 2009, events–the annual Croom Crusher 8-hour Adventure Race and the Croom Crumbler 3-4-hour Adventure Race.

Also, check back here for more adventure racing and paddling-specific workouts.

Posted in Adventure Racing, Orienteering/ROGAINE
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The Second Novel…

•April 20, 2009 • Leave a Comment

I know, I know–I’ve yet to even find an agent for the first novel. But, it’s hard to stop the creative mind from bounding in new directions with old–and some new–characters from the first book.

Consequently, I’ve pulled out the old outline I had for a second novel, jotted down some new notes on the plot, quickly scribbled a few short scenes on scrap paper, and ordered a few used books to help with the necessary background research. I think about it and I get almost as excited as I was when the ideas for The Built-in Smile started to pour out of me.

Of course, it would be wonderful if, while I start this process, an agent agrees to represent The Built-in Smile–even more wonderful if that agent finds a willing publisher.

In the meantime, I’ll continue to peck away at the query letters, to start the process for novel number two, and to search for a full-time job to support my writing and my adventures until the writing can pay for itself. That day will come–I have no doubt.

Posted in Environmental Issues, The Built-in Smile: Wendall's Lullaby
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Kill Your Legs–Train for the Hills

•April 16, 2009 • Leave a Comment

Being from Florida, you would think that I’d be at a distinct disadvantage when I race in hilly or mountainous regions of the world. Yet, whenever I jump on my bike or head up or down the trail in these races, people from those regions are surprised with how well I can climb.

Now, most people think Florida is completely flat–and it is relative to Georgia or Tibet–but, there are areas in the central and panhandle sections of the state that at least have some hills. For me, hills are only an hour away. When I don’t have time to get there, I do stairs, bridge repeats (we have some goooooood bridges) or climb on the stepmill with a pack on my back.

But, a huge part of being prepared to persevere and excel in the hills is my strength training. For a race in the hills, I love to emphasize single leg movements like lunges and to eventually work in plyometrics. Here’s a great workout to help you the next time you are heading for higher elevations:

Side Step Ups: Stand next to a bench/chair. If the bench is on your right, step up with your left leg. Yes, your leg will cross in front of you as you step. Step down. Repeat. Start with no weights and 3-4 sets of 10-15 repetitions. Eventually, you want this to become a “squat”–where the foot that is not on the bench merely “kisses” the floor before you step up again.

Overhead Lunges: Similar to your typical lunge, but instead of holding dumbbells at your side or a barbell on your shoulders, you are holding either (or the slosh pipe or sand bags!) over your head. This forces you to engage your core and pay attention to your balance. It’s similar to the connection you should feel from your pedals to your handlebars while cranking up a steep hill on your bike. Alternate legs within the set. Complete 3-4 sets of 10-15 repetitions. If your form deteriorates, drop the weight.

Single Arm Squat Push–Find a bench or chair that will let you squat almost to where your thighs are parallel to the ground when your butt touches the top. Hold dumbbells, kettlebells or sand bags in each hand at your shoulders. Squat until you touch the top of the bench. As you come up press one of the weights up overhead. On the next squat rep, press the weight in the other hand. Using one arm at a time helps engage the core in an asymmetrical manner–similar to how it is used while trail running or mountain biking uphill. 3-4 sets of 10-15 repetitions.

About 6 weeks to a month out from your event, I recommend adding in some plyometric exercises. These explosive movements can help train your muscles to deal with the dynamic environment you might encounter in the hills–both the uphill and the downhill, both on and off road.

To help with the downhills (which I think are the hardest thing to train for in a flatland state), I suggest box drops with an explosive jump. So, you start with a 12 inch box. Stand on top. Drop off the box into a squat and immediately spring up explosively. Eventually, work your way up to a higher box/bench/chair.

To help with explosive uphills (especially for running, but also helpful for cycling), I like the split jump on a box. Again, start low and work up. With one foot on the box (or step) and one on the floor, explosively press with the foot on the step and as you get air switch the foot on the step. Repeat immediately with no hesitation. The key is to emphasize the explosive work of the foot/leg on the step.

With the plyometric exercises, start small and focus on the proper execution and extreme explosiveness. So, for each exercise you may only want to do 3 sets of 5 repetitions. The idea is for each explosive movement to be of very high quality. Eventually, work up to 3 sets of 10-15 repetitions, but always stop when the explosiveness and quality of the movement fades.

Well, give these a go and, even if you aren’t headed for the hills or big mountains, they are still sure to add some strength to your legs.

Posted in Adventure Racing, Orienteering/ROGAINE, Primal Fitness
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Get Sloshed! Slosh Pipe Workout Madness

•April 14, 2009 • 2 Comments

This easy-to-make piece of workout gear will give you a new meaning for “getting sloshed,” but may still have you wondering if you had a few too many adult beverages before your workout.

The slosh pipe is a water-filled piece of PVC designed to challenge your balance through a variety of movements.

There are a number of websites that can lead you through the steps to create a slosh pipe–there are even youtube videos. But, it is basically an eight to ten foot piece of three to six inch diameter PVC pipe. Glue a cap to one end and let it dry. Fill the tube 1/2 to 3/4 full with water and glue a cap to the other end. Some people add a mark to designate the middle. Some people add a little athletic tape to improve the grip. Remember, the longer and thicker the pipe, the more challenging the movements.

When I work with personal training clients or boot camp participants, most pick up the slosh pipe unaware of what it really is–“just a simple piece of PVC…how heavy can that be?” But, when most try even the most basic movements (that they’ve been doing with barbells or dumbbells), their eyes widen as they struggle to keep their core engaged and to maintain their balance as the water moves in the tube–they wobble, stumble and shake like they’ve had a few too many drinks.  The water is reacting to their subtlest motion.

And, that is the essence of the slosh pipe–it reacts to your micro-movements and forces you to focus on using technique that engages your core.

Depending on the size of the pipe you create, even just holding it close to your body or straight over your head can be challenging.  But, eventually, you want to try and use the slosh pipe like you would a barbell. You can use it for squats, overhead squats, squat presses, cleans, lunges of any kind, bench presses, bent-over rows.

I’ve also used the slosh pipe for a variety of rotational movements to help with my kayak training. Sitting in a boat that is less than 18 inches wide can challenge my balance on its own–but, I like to add some of that challenge to my kayak-specific training. So, I will sometimes sit on something unstable (a BOSU or a balance board or a piece of thick foam) and do simple rotations. I’ve also used the slosh pipe for decline twisting crunches. You’ll find that at no time can you relax–you must keep your core engaged–or the slosh of the water will toss for a loop!

If you create slosh pipes in a variety of lengths, widths and weights, you can also use them for single arm movements. I love to have my clients stand on one foot and do a one-arm overhead press with the opposite arm using a shorter slosh pipe. Some will eventually work to adding a squat into that same movement.

As with other pieces of workout equipment, be creative within reason. Think about the movement you might be trying and if you have questions about proper technique, get the advice of someone who knows.

One of the better slosh pipe resources:

www.sloshpipetraining.com

Now, don’t be afraid to make that trip to Home Depot, get some PVC and add a great new piece of equipment to your garage gym. Go get sloshed!!!

Posted in Adventure Racing, Kayak Racing, Primal Fitness, Uncategorized
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New “Teaser Summary” for The Built-in Smile

•April 13, 2009 • Leave a Comment

So, I’ve been re-working the query letter I’m sending to agents and that includes the “teaser summary” part of the letter. Here is the new version:

The appointment–as head of the National Oceanic and Atmospheric Administration–seemed like a step backward to most of his hardcore military buddies. But, when hundreds of bottlenose dolphins beached themselves in Galveston, Texas, former Navy SEAL and retired Rear Admiral Lawrence Collins knew he was well-positioned–well-positioned to protect the top secret sonar project that he saw as the potential cause of the tragedy and that he valued as a lasting tribute to his dead son.

Fresh off testifying at a Congressional hearing where she debunked her ex-lover’s claims of dolphin mortalities linked to human causes, Dr. Angela Clarke, NOAA’s by-the-book US National Director for Marine Mammal Health and Stranding, is ordered to personally investigate the unprecedented dolphin catastrophe. Once in Texas, she struggles with the failure of her beloved methodical investigative approach and the seemingly anomalous discovery of a minute, metallic cylinder in one of the carcasses.

When hundreds of more animals hit the beach in Virginia and an unusually large group of dolphins is spotted massing in the waters of Tampa Bay, Dr. Clarke confronts not only the shadowy maneuvering of Rear Admiral Collins, but the conspiratorial rants of the ex-lover who oversees the Texas stranding volunteers. Enlisting the help of her South African beau, Dr. Clarke must manipulate a sympathetic Navy SEAL commander, accept the innocent insight of a 12-year old boy and rely on the genius of a washed-out MIT grad student, to save a charismatic species loved for its built-in smile.

The older version is on my The Built-in Smilepage on this blog. If you have an opinion, let me know which one you like better–let me know which one makes you want to really read the novel.

Posted in Environmental Issues, The Built-in Smile: Wendall's Lullaby
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Why Dolphins?

•April 9, 2009 • Leave a Comment

Most people that have known me for the last 20 years will look at the novel I’ve written–The Built-in Smile–and ask, “Why write about dolphins, Kip?” Most of those people know me as an outdoor adventure athlete–adventure racer, marathon kayak racer, orienteer. Some know me as an environmental educator–but that reaches back a few more years.

The people who might understand (other than my wife and my immediate family) are the people who knew me in junior high or high school–their the ones who thought that somehow, in my adult life, I would be the second coming of Jacques Cousteau. My interest in dolphins was nurtured by National Geographic Magazine and The Undersea World of Jacques Cousteautelevision series. I spent some vacations in Florida–Anna Maria Island–and relished the idea of swimming with the bottlenose dolphins that traveled along the beach from time to time. I’d stand on the beach at the ready–wearing my dive mask, snorkel and fins.  I’d spot the dolphins up the beach and hit the water–but, by the time I was close enough to sneak a peak, they were gone.

Even at that early age, I read everything I could on dolphins–including the challenging Man and Dolphinby John Lily. I was intrigued with their theorized intelligence, their grace in the water and the possibility of inter-species communication.

In eighth grade, my parents got me one of the best Christmas gifts ever–SCUBA lessons at the local dive shop. I completed the certification with my friend and dive buddy, Jack Hueston, and we proceeded to dive whenever we could scrape together the cash for our air fills and gas to the ocean. The diving just fed the dream.

It was a long time ago, but I still went to college with the dream of becoming a marine biologist in the back of my mind. My first year at New College in Florida, I even got to see a presentation by the famous Dr. John Lily–though after the talk I thought the term infamous might be more appropriate. I was unimpressed by the shaking old man and by the rumors of his methodologies spread by other students. I never really looked hard to find evidence to support those rumors, but it still diminished the man in my eyes.  In retrospect, Lily’s unconventional approach was stimulating and refreshing and did much to mold my view of dolphins.

Still, I struggled with the hard science and mathematics I needed to move forward in the world of marine biology and I faltered. I made the decision to move forward in another Cousteau-inspired direction–environmental issues and communication. I moved back to New Jersey, entered the journalism program at Rutgers and concentrated in environmental studies.

At Rutgers, I got a little more sidetracked–submersing myself in the obsessive world of collegiate rowing. But, at least rowing eventually brought me to Florida and put me out on the water. In Melbourne, where I coached on the Indian River Lagoon, I’d see dolphins from the coaching launch, a single scull or the floating dock. Living on the water–the proximity to that environment–started to awaken the intimate bond I’d had with that world while growing up.

I bought a sea kayak (with the help of my future wife) and I started to do some freelance writing about the Florida environment. I started to learn more about the Florida environment. I started to see more dolphins.

I remember paddling off of the northeast shore of Anna Maria Island–I think Jessica may have been rowing her single scull–and having a pod–an unusually large pod of bottlenose dolphins surfacing as they traveled in a path parallel to my own.

One year we camped on a small beach deep within Everglades National Park. There was no wind and we hunkered down in our tent to avoid the swarms of mosquitoes. But, because there was no wind and the air was still, we could hear everything. Over the background buzz of the mosquitoes we could hear the repeated blows of a lone dolphin. It must have been fishing in our area–because we could hear it for hours.

Why write a novel about dolphins? First, because every time I see one–from my kayak, from a dock, or from shore–I’m still entranced. The animals themselves–intelligent or not–amaze me with their comfort in the water. Second, in some ways The Built-in Smile allows me to revisit and reevaluate–through certain characters–some of the life diversions/life choices I’ve made.  Finally, through other characters, I also might look at some of the choices I didn’t make and say, “What if?”

Posted in The Built-in Smile: Wendall's Lullaby
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Another Request for a Sample–The Built-in Smile

•April 9, 2009 • Leave a Comment

Well, I needed a little boost, and although it is only a sample request (first 20 pages), it’s nice to know that someone else is showing interest in The Built-in Smile.

I’ve got a lot of query letters out there now and hope to be getting a few more responses that aren’t rejections.

Short of getting a contract for representation, next week I’ll start mailing queries to agents and agencies that don’t accept email submissions. I’m sure for some of them it’s a way to filter out the less determined. Well, I’m determined to see this book published–so, they’ll be hearing from me soon.

Posted in Environmental Issues, The Built-in Smile: Wendall's Lullaby
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The Built-in Smile: More Queries Out!

•April 7, 2009 • Leave a Comment

Well, I am certainly pinning some hopes on securing the representation of a reputable and successful literary agent for my first novel–The Built-in Smile. I sent out about 18 more queries today.

I’ve still yet to hear any more about the two partials that I’ve already sent out (last week)–though I know it is still early in that process for most agents. It’s an agonizing game–this waiting and waiting. But, I figure one way to increase my chances of success is to continue to research agents and target ones that may have an interest in my exciting story that pits the lives of hundreds of bottlenose dolphins against the defense of the US mainland.

Posted in The Built-in Smile: Wendall's Lullaby
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KILL YOUR LEGS–a favorite workout

•April 6, 2009 • Leave a Comment

My first exposure to more obsessive, endurance-oriented sports was college rowing. I was a soccer and baseball player growing up, and while I did some strength training for those sports, I never really kept at it as consistently as I have since my first year rowing at Rutgers. I certainly know that I never emphasized the leg strength that was so important to using an oar to move a boat forward (while we sat facing backwards–go figure!). 

Since then, I’ve learned a lot about training for specific sports and a lot about training the base of most sports (legs) and what connects that base to the rest of your body (core). Often, when I’m seriously training for a race of some kind, I will do formal strength training 2-3 times per week. While I’ll do movements involving my legs in all of those sessions, at least one session will focus heavily on strengthening the legs that help me cycle, run and (yes) paddle faster.

What follows is one of my favorite workouts to blast my legs and core. It is recommended only for those who have good base strength and who realize the importance of proper technique.

Deadlifts 6 sets of 6-12 reps

Then, superset the following:

Overhead Squats(with kettlebells, sandbags or dumbbells)–6 sets of 6-12 reps.

Walking Lunges(with kettlebells, sandbags or dumbbells)–6 sets walking one length of about 30-40 meters/yards. The “normal” walk back to the starting spot carrying the weights is also technically part of the workout (so don’t drop the weights at the end of the walking lunge. Carry them back to where you were doing the overhead squats!

Superset means you do one set of one exercise and then one set of the other–with no rest. Move right to the next exercise. Then take one minute rest and repeat until you are done with the required number of sets.

While I’m not a big fan of machines, for some reason all the leg work I did for college rowing made me a fan of the leg extension. So, to finish off your legs, you can add 6 supersets of the following exercises:

Leg Extensions (6 sets of 6-10)

Squat Throws (6 sets of 15) using a 10-20 pound medicine ball or sand bag.

Squat throws are similar to the wall ball throws done in CrossFit, but without the wall. You hold the ball in both hands (sort of like you are shooting a basketball) at chest height and squat. Explode upwards and in a smooth continuous motion launch the ball upwards as you extend your arms. Catch the ball as it comes down and move back into the squat and repeat. Try to make it a continuous sequence with no hesitations.

All of these movements engage your core if you are vigilant about maintaining proper form and posture. If you can’t maintain good technique, lower the weight.

I usually finish this workout (though at this point my motivation is usually waning) with a few core exercises.

Kettlebell Prunch(4 sets of 10-15) I do this on a decline bench and combine a one armed punch with a twisting crunch (hence the “prunch”). So, while laying back on the decline hold a kettlebell (or sub a dumbbell or small sandbag) in one hand. As you engage your abs and curl your body up, slowly punch the weight over the opposite knee. I typically do all the reps on one side and then switch the weight to the other hand and repeat. One set is equal to 10 prunches on each side.

Superman (4 sets of 30-60 seconds) Belly-down on the floor, arms stretched out over your head, lift your arms and legs off the floor together and hold (hopefully you look like Superman flying and not the Greatest American Hero).

So, if you have good basic strength and are looking to really work your legs and core hard, try this workout and let me know how it goes. Chances are, even if you are fit, this workout will produce some serious soreness and some serious gains in strength!

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