I have had quite a few blessings bestowed on me since my last post (yeah, it’s been a long time). Another Grandson entered the world last December! While both boys are far away, through the miracle of Facetime, we have been able to see them in action. OK, Dylan the older one in action; Calvin not so much action; but smiles a lot. Major blessings.
Still running- a handful of Half-Marathons and another Marathon (Grandma’s in Duluth, MN) with one coming up this October.
Ali and I will start training for the Mankato this month… Another great blessing.
Take a moment today to consider your blessings. This speech by Jimmy Valvano, a great NCAA basketball coach, is a classic. He gave this speech when he was given an ESPY, ESPN’s first Arthur Ashe Courage and Humanitarian award.
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Workout today:
I name my workouts after people I admire (been doing this before ****fit ever existed)
This one is called Lisa
Run one Mile then
50 Pushups
50 Pullups
50 situps
50 squats
Run One mile
More workouts, Marathon training and HIIT, can be found on my website:
I don’t use snail mail very often; but there was a time when that’s all there was if you needed to communicate with someone far away. The phone was expensive and sending a letter was the cheapest way to go. There were skills required (many lost to current technology and the keyboard) and you needed these skills to send a letter. You needed penmanship, the knowledge of how to properly address a letter, and how to fit an 8 1/2 x 11 inch sheet of paper into a much smaller envelope that didn’t allow you to simply fold the paper into thirds so it would fit- it doesn’t.
Mrs. Obsitnik was my second grade teacher, and as I think about her class, the memories are pretty clear. She taught us about geology (hence my interest in nature- particularly rocks), simple math (simple now, not so much back then), penmanship ( I think she would be appalled at my current penmanship abilities), and some life skills.
Mrs. Obsitnik was a tall, older lady, probably about 50 with silver hair. She could have been Barbara Bush’s sister. She made it so I didn’t hate school. She was my teacher when JFK was shot and spent a whole day talking with us and gently explaining what happened and even prayed with us (we could do that back then). She was tough; but had a way to make us all feel— safe. She handled playground disputes with the wisdom of Solomon. I really believe she loved us all.
I vividly remember one day when we were learning how to compose a letter, address an envelope, and send it. When it came time to fold the paper to get into the envelope, most of us had difficulty getting it right. When one of us said “this is impossible” Mrs. Obsitnik stopped us all, and said “Nothing is impossible until it is proven impossible”. WOW. That statement has stayed with me for over 50 years. Then, in her usual patient manner, she sat us down and showed us the trick to folding a piece of paper and getting it into an envelope. She guaranteed it would work every time with no guesswork. She was right. Now, every time I fold a piece of paper to put into an envelope, I think of Mrs. Obsitnik, my second grade teacher.
Teachers take on the awesome responsibility and have the opportunity to change the world- one young mind at a time. I admire those of you who have had the courage to take up the call, and I thank you for the gift you are giving to us all. Mrs. Obsitnik would be proud of you…
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My workout today. Since I’m in the “off-season” so to speak, many of my workouts include a strength training component:
5 minutes of dynamic stretching and foam rolling (if you have a foam roller)
run two miles and targeted 5k Pace (8:30/mile)
repeat the following for 3 rounds:
30 Burpees
30 Pushups
30 mountain climbers
30 crunches
30 jump squats
30 pushups (hand in)
30 forward lunges
30 side (lateral) lunges
30 bench dips
cooldown with a 1 mile jog and light stretches
In 2008, Heather Dorniden, at the time a track athlete from the University of Minnesota, competed in the women’s 600-meter at the Big Ten Indoor Track Championships. After being in the lead and then falling on her face, watch what she does next.
Sometimes you fall down. Sometimes you get knocked down. Either way, you have no chance if you don’t get up and try.
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My workout today:
after warmup of .5 mile easy:
Run one mile at 5k pace (9:00/mi for me)
100 pullups ( 10 x 10)
200 pushups (10 X 20)
300 squats (10 x 30)
run one mile at 5k pace
cooldown .5 miles
do for time. try to complete in one hour or less
2014 is beginning to shape up to be a challenging year. My sadness over the death of Father Eric Freed has kept me from my keyboard. I can only imagine the difficulty my daughter has getting through her grief. I wish I was there with her. But, we have to move on…. My niece Becca left two days ago to begin her journey with the US Army. I wish her well and hope her first wake up wasn’t too much of a shock- I am proud of her for taking this life changing, courageous step…
Running has been spotty so far this year. With the extreme cold (I don’t run outside in less than -5f) I have been stuck on the treadmill most days. Ali and I are running this Saturday in the Securian Frozen Half Marathon here in St. Paul and the forecast calls for sunny 10f; at least it’s above zero. I think we both wish we had more training under our belt. We did get to run on Sunday, a 10 miler around the lakes in Minneapolis. We have put a lot of training miles(and 2 marathons and a Tough Mudder) together over the past 2 years and it is one of my greatest running joys. I reflected on that as we ran around the lakes, listening to our Yak-Trax clad feet crunching on the snow covered path. The best way to describe Ali as a runner would be sleek with a fluid, graceful stride. I, on the other hand, can be described as a Clydesdale pulling a beer wagon (maybe not as pretty as this one, though)
But we don’t compete during our training runs- my plodding plow-horse pace is tolerated by the accompanying thoroughbred (although I know she will sometimes kick up the pace just a little, I respond to the challenge- most of the time). When race day comes, all bets are off and we run our own race. With Cathy, my wife, waiting at the finish line; by day is completely joy-filled. Doesn’t get any better than that! So, I am grateful for the time I get to run, no matter the outcome or circumstance.
We can complain about our situation, even give up when it gets tough. Or we can try, as the guy on this video did. Sometimes we just need someone to believe we can succeed. Surround yourself with those people. Or become one yourself…
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My workout for today is not going to be really intense although I want to maintain my current level for Saturday’s run:
1 mile warmup at Marathon Pace (MP)
50 pushups
40 mountain climbers
1 mile at MP-30 secs
20 burpees
20 pullups
1 mile cooldown at MP+ 60 secs
I will do 2 rounds.
Shameless Plug:
By the way, my website (www.jonestrainingsolutions.com) has free workout videos (courtesy of Runners World) on it as well as a free workout generator so you can create and print your own workout routines.
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I haven’t tried this yet; but it looks good…
Maple-roasted pumpkin and chicken salad
Ingredients
• 4 ounce(s) of Spinach and Rocket salad mix
• 1 Red onion, thinly sliced
• 1/2 cup(s) of Walnuts
• 21 ounce(s) of Chicken Breast fillets
• 28 ounce(s) of Butternut Pumpkin, peeled and chopped
• 2 tsp. of olive oil cooking spray
• 2 tbsp. of Apple cider vinegar
• 2 tbsp. of Olive oil
• 2 tsp. of Maple Syrup
• 1 tsp. of Wholegrain mustard
Steps
• Step1. Preheat oven to 220°C/200°C fan-forced. Line a baking tray with baking paper. Place pumpkin, syrup and oil in a bowl. Toss to combine. Place pumpkin, in a single layer, on prepared tray. Season with salt and pepper.
• Step2. Bake for 20 to 30 minutes, adding walnuts to tray for the last 8 minutes of cooking, or until pumpkin is tender.
• Step3. Spray a frying pan with oil. Heat over medium-high heat. Cook chicken for 6 to 7 minutes each side or until cooked through. Transfer to a plate. Stand, covered, for 5 minutes. Thinly slice.
• Step4. Meanwhile, make Mustard dressing: Place oil, vinegar, syrup and mustard in a screw-top jar. Secure lid. Shake to combine. Place pumpkin, walnuts, chicken, salad mix, onion and dressing in a bowl. Toss to combine. Serve.
• Step5. You could use 1/4 cup pine nuts instead of walnuts. Add to salad with dressing in step 4.
Another Shameless Plug:
You can go to my website, http://www.jonestrainingsolutions.com, for more recipes. Click on ‘Recipe of the day’ to get a new recipe each day and there is a cool recipe for making your own energy bars(Runner’s World also).
Today was not an outside running day (-10F), so I was forced to attempt a one hour run on the treadmill at the gym I have access to. I tend to grumble when things don’t go my way ( I really need to change that) and as I was lamenting my plight- stuck inside for a run like a big hamster on a wheel- a young woman entered the gym.
Most people who go the gym I go to are college age ( I am usually the “old man” in the gym), and I noticed that she was a very fit looking and had a focused and determined look on her face. She got aboard the ‘mill next to me and started running with a very relaxed, easy, and efficient stride. An athlete and runner, I thought. She certainly didn’t look like a novice. After about 20 minutes or so, I looked over at her and noticed she was missing her right arm. The prosthetic was pretty good. When she finished her run, as she was walking away, I noticed that the right side of her head had been recently shaved and the hair was just beginning to come back.
Later, as we passed each other in the weight room, she caught me glancing at her prosthetic arm (I wasn’t staring- honest!). Looking me in the eye, she smiled and said very matter-of-factly : “car accident”. then pointing at her head, “Brain surgery. Not that I needed it.” I laughed with her and couldn’t think of anything witty to say (why is that?).
For the better part of the next hour, she worked the weight room like any disciplined athlete would- working with what she had, never appearing frustrated about what she didn’t have. Her remaining arm would be a very strong arm soon, I thought. This was not a person who was feeling sorry for herself.
When God sends me an angel with message, I listen. The message is this: “Stop whining. Even a little bit. Work with what you have. Make it count. Life can turn on a dime. Don’t worry about what you have lost or never possessed.” And I will try to do that. After all, I am Still Vertical- a pretty good start.
Father Eric Freed, the priest who married Christina & Dorian (my daughter and son-in-law), was brutally murdered early on New Years morning in the parish rectory of St. Bernard’s Catholic Church in Eureka, CA. His home parish.
My daughter is heartbroken and most likely pretty angry at the person who took this fine man of God away from her and her community. I wish I was with her to help her navigate the rough waters of profound sadness; but I’m 1000 plus miles away, and cannot be there to give her a hug and tell her it’s going to be ok, and her grief, with time will subside.
I got to know Father Freed a little at the wedding; but was too wrapped up in the event to get to know him well. No doubt Christina and Dorian got to know him well as he led them through the preparation of marriage and their future life together. Both of them held Father in high regard, and loved him very much as did many people in Eureka, Arcata, and the surrounding communities.
This much I do know about Father Eric Freed: he had a sense of humor and did not suffer fools gladly. A straight shooter with a heart of gold and a spine of steel, one of his greatest joys was performing the sacrament of marriage to two fine people like Dorian and Christina, and said as much to me. His joy was evident in the wedding ceremony and his homily.
I don’t think God meant to call Father Freed home at this time. The free will of a deranged man sent him to God. Father Freed wasn’t done with his work on this earth, so now we are tasked to do it- no one else will. He was called by God many years ago to live a life of faith, hope, service, and love; which he clearly did while here with us. Through his example, if we have the courage to try, we can maybe make the world a little bit better. Just maybe.
R.I.P. Father, your work on earth is prematurely done; but with you in their hearts and minds, your loved ones will carry on with your good works.
Well, here I am at the beginning of another year. As I think about the last 58 years, here are some things I have learned (not necessarily in order of importance):
Aging is a natural, physiological fact. You can’t change it. However, while you will getold, you don’t have to beold. It’s all about attitude.
Embrace who you are, where you are, right now. If you are still in your youth, don’t be so full of yourself and stop comparing yourself to others. Taking the time to listen and observe will serve you well. If you are older, see # 1 and stop worrying about everything.
The world is not going to hell in a handbasket. Not all young people are self absorbed, apathetic, and clueless. Virtually all of the young people I know care deeply about the world they live in, are action-oriented, and will probably do a better job running the world than we boomers have done. They will make the world a better place, just as we did- and our parents before us and so on. Each generation builds on the previous one.
Lighten up- very few things are as bad as they seem. An optimistic outlook helps.
Worrying is pointless. The future is indeed an illusion and doesn’t exist until the now. Live in the present, and thank God you are there to experience it.
Have a plan. I learned the value of this from my wife Cathy. Without a plan to conduct your life, you will find it impossible to achieve your goals.
Be better. Find something that you are currently doing and try to be a little better at it (better friend, citizen, parent, spouse, teacher, coach, teammate, etc…). Take time to reflect to see if it’s working.
Count your blessings. Not your troubles and disappointments.
Give. Give your time, talent, or treasure to those less fortunate than you are. Step up. Volunteer. Try.
Never.Give.Up. If you start something that you believe is worthwhile, use everything at your disposal to finish it- whatever it may be. Learn to discern what is worthwhile and what is not- maybe that should be part of your plan.
Find your passion. Many people march through life like lemmings toward a cliff- unaware of or indifferent to their fate. Your passion will change as you get older. Find it, pursue it- you won’t regret it.
Just because you can doesn’t mean you should. Think about unintended consequences.
My life’s priorities are, in this order : God, family & friends, myself, career. I have found that as difficult as it may be, keeping those priorities in line is necessary for a meaningful, happy life.
Don’t let the trappings of success define who you are: awards, trophies, titles, degrees, won/lost records, etc… are just not that important, and they aren’t A true measure of success.
Here is what success is as defined by John Wooden, NCAA championship basketball coach in the 70s- the greatest that ever was- “Success is a peace of mind which is a direct result of self satisfaction in knowing you made the effort to become the best you are capable of becoming.” He notes that achieving success as he defines it will yield those “things” from #14.
These are but a few of the things I have learned so far- they are not a to-do list, nor do I pretend to know what is needed for a successful life.. I have so much more to learn and share. I hope some of these ideas resonate with you. For now, I will continue to try to “be better”.
If you interested go to www.coachwooden.com to learn more about Coach Wooden.
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I don’t want to rub it in; but for those still stuck in the tundra, here’s a link on how to survive winter training:
Last week I wrote a little about courage. Here’s a courageous young woman who believes in herself and understands that belief must be followed by action to achieve your dreams:
“Far better is it to dare mighty things, achieve glorious triumphs, even though checked by failure; than it is to rank with those poor, timid souls who neither enjoy nor suffer much; for they live in that gray twilight that knows not victory nor defeat.”- Theodore Roosevelt
The “Mighty thing” doesn’t have to be a ‘saving the world’ kind of thing; but it does mean that in order to stay out of that gray twilight we need to have the courage to dare and embrace our fears so that our “glorious triumph” can be achieved. Try to think about your mighty things. Do you have any? I’m pretty sure you do. There’s no real criteria, no template or recipe. If you had a dream (or a goal); that you were hesitant to attempt(fear of failure? or fear of not doing it perfectly?) but then finally stepped up to give it a shot, then you have dared a mighty thing and have stepped out of the shadows of mediocrity.
For me, I have been checked by failure more times than I can count (and a had few glorious triumphs); but I’m still in the game and….. still vertical.
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I am currently training for a January half marathon, so the workouts I post will speak to that “mighty thing”:
5 Mile descending interval (it’s actually a little more than 5)
2 mile warmup
1 mile @ projected race pace
2 minutes recovery @ race pace +60secs/mile
.75 mile @ projected race pace -30 secs/mile
2 minutes recovery
.5 mile @ projected race pace – 60 secs/mile
2 minutes recovery
1 mile cooldown
Increase recovery jog time according to your fitness level. I do a lot of interval training during the winter to keep my fitness level pretty high without the benefit of long runs. I try to do this one once a week.
Planning an outside trail run (8+ miles) this Saturday from Jordan, MN to a place we call the Mud Farm- time to get the Yak Trax out!
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Here’s a good article about handling your fitness routines in the winter:
Fitness Tip: Flavor for Fitness – Eating food that has no flavor makes it very easy to fall off your healthy meal plan. Food doesn’t have to be fattening and bad for you to taste good, so spice it up. Here are some great flavoring alternatives that don’t add bad calories to your healthy meal plan when used with moderation.
a. Mustard
b. Salsa
c. Flavored Vinegars – Balsamic, Raspberry, Red wine, etc
d. Teriyaki or Low Sodium Soy Sauce
e. Any type of your favorite hot sauce
f. Herbs – Basil, Dill, Tarragon, Rosemary, etc.
g. Spices – Cinnamon, Cloves, Curry Powder, etc.
h. Citrus Juices – Lemon, Lime and Orange both juice and Zest
i. Low and No Salt Seasonings – Like Mrs. Dash, etc.
“We live in a tired, hurting world and acts of courageous compassion won’t happen unless we do them.”. Well, this past Saturday I got to witness that quote in action:
After my morning run on Saturday, I got to volunteer at an adaptive lacrosse clinic hosted by No Boundaries Lacrosse, a fledgling organization created to bring the sport of Lacrosse to special needs kids with a whole range of challenges- no one is excluded due their disability. Check them out at http://www.noboundarieslacrosse.com . This is a wonderful program founded by a former lacrosse player at Prior Lake and the mother of one of the “campers”; as they are affectionately known. In fact, four of the coaches are former players at Prior Lake High School, and there are more than a few volunteers from the current High School roster as well as players (and the VP of Lacrosse) from Prior Lake’s youth organization, P.L.A.Y. (Prior Lake Athletics for Youth).
The joy and determination that the kids showed as they learned lacrosse from the volunteers was priceless! I was particularly proud to be in the company of the volunteers- some former players of mine- and was especially touched by the youngest volunteers (middle school age- I think), who were selfless in their desire to help the kids learn lacrosse. I’m sure they could have been doing something else; but they chose to be there- as we all did. Here is the link to the local news story: http://minnesota.cbslocal.com/video/9613305-mother-starts-adaptive-lacrosse-program-for-daughter/#.UqXflt-qaW0.email
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Okay, full disclosure. I ran INDOORS on Saturday. Treadmill workouts are tough for me because it’s hard to stay focused while running to nowhere. However, I have found ways to kill the boredom. Below is one way- others will follow:
Treadmill workout:
This is a good way to run 2-5 miles on a treadmill without getting bored silly:
warmup with a fast walk (3mi/hr) for 2-3 mins.
run 1 mile at 5k pace (or comfortably fast- 70-80% of max effort)
do 10 burpees, 30 pushups, and 10 pullups (or inverted rows, etc…)
run 1 mile.
repeat this sequence 4 times, which will equal 5 miles on the ‘mill. Should take about an hour.
4 times= 5 miles
3 times= 4 miles and so on.
You can pick any three exercises that are a challenge between the mile intervals. Mix it up- it’s a great way to vary your treadmill workouts!
Still Vertical 