Gains

    One of the hardest things about aging is that Gains are harder to come by.  I remember when it seemed relatively easy to increase weight lifted, reps, distance, or duration. Now, it takes weeks to see much of a significant increase.
    But, all things being equal, Gains are Gains. Big or small. For most of 2018, due to work and life schedules, as well as very long, arduous work days, I had to content myself with maintaining the status quo. But beginning this last autumn I started working on increasing my strength and stamina. I have always preferred strength training over all other forms of workouts. It has been the backbone of my physicality for most of my adult life. I started weight training when I was still in high school, and have always loved it. I was an instructor at a Gold's Gym in my early 20's. I have studied and applied different techniques, always striving to improve. It seems that no matter how tired I am I always have the energy for strength training. But with age come changes in metabolism, protein synthesis, recovery speed, and the ability to build muscle. This makes any Gains come slowly, and with greater effort.
    I can't push quite as hard, or lift as heavy as I could 20 or 30 years ago, my joints won't allow it. I can't expect a 48 hour recovery window after a heavier session, I make myself take 36 hours. It has made me adjust my training schedule and style, as well as my mentality. Lately I have been aiming for 1 or 2 heavy sessions and 1 or 2 lighter sessions per week for the major muscle groups. I do as I have always done, doing lower body in a session, and upper body on alternate days. Now I add in 1 or 2 core only days. If I am careful and conscientious, this lets me still do 3 Leg Days, and 3 Chest and Shoulder Days per week, with Core work on my "off" days. No, it's not an easy schedule, but it works well for me.
    Despite my consistency, I have noticed smaller gains than I used to expect. But there are gains nonetheless. I notice it more readily in my legs. Though I started with fairly low reps on some bodyweight exercises, I have had about a 30% increase in my rep ability. But it has taken 3 months. It felt as if I were at a standstill for so long. I was afraid I had hit a permanent plateau. Now I am adding more weight as well as increased reps, and feeling like I am back to making small gains.
    I have often joked about "Slow and Steady wins the Race," but the older I get, the more it seems to be truth. No, Slow and Steady won't ever get me a podium finish, but it will get me to the finish line. So, I have to let myself be content with Small Gains, because they are Gains, after all.

Small Victories

    Here it is, about three weeks past the Holidays. I did have a few days of post-holiday letdown, which may or may not have been due to a little holiday weight gain and too much sugar. There is a cure for that though: cut back on the sugar and carbs. Simple enough. Mostly. I have felt a bit out of control over the last month or two, and was beating myself up over it. One negative effect of self flagellation is that it causes more stress, which can lead to stress eating, which leads to more self flagellation, and the cycle snowballs until it is gigantic and gaining speed as it careens down the mountain of guilt and frustration. Fortunately, I caught it before it got much larger than a dwarven snowman.
    A few weeks ago I modified my eating just a bit. Nothing drastic or dramatic, just a few tweaks to bring things back in line. I have cut back the carbs some, not all (I do love my carbs). Went back to my previous dairy restrictions, cutting back on the Greek yogurt now using it mostly for salad dressing and as a mayo substitute. I am not putting peanut butter on everything, as is my wont, but not cutting it completely. Avoiding anything that are empty calories, except for a smidge of raw sugar in my coffee and tea. On the flipside of these minor restrictions, I am letting myself eat as much fruit and veg as I want, which is a lot.
    I don't believe in extreme diet changes or restrictions. They are hard to maintain over time so it increases the possibility of failure. I have done plenty of extreme diets in my past, so have learned this the hard way. I eat clean as habit now, avoiding high fructose corn syrup like the Black Plague. I always eat plenty of fruit and veg, no meat, no fast food, no processed foods. This has been my standard for years now. Which does make it frustrating that still have to watch my weight. But, that is a fact of getting older. Our metabolism changes, we have to eat a little less and exercise a little more. This is just the way of it if we want to maintain our health as we age. Of course, I do refuse to act my age and still have the mentality of a 12 year old boy.
    With the few tweaks I've made I feel like I have taken back control of my health and wellness. I'm down a few pounds and back to pre-Thanksgiving weight. Now, the goal is to get back to where I was 5 years ago when I was going through Fire Academy and training for long course triathlon.
    I am hoping to get back into endurance events this year. I am taking it slow and steady, paying close attention to my knee health. Knee injuries have been my nemesis these last few years, killing my ability to enter any but the simplest of events. Strength training will play a big part, as will getting my weight down so my knees take less abuse. So, down a few pounds and increased training are making me happy with the small victories.

Post-Holiday Kick In The Ass

    After far too long away I figured it was time to dust off my rusty journaling and get back on the air.  It is the New Year. Every year I make a point of NOT making resolutions. I think having hard and fast resolutions is setting myself up for failure. I'm not saying it doesn't work for a lot of people, I just choose to not be one.  All that being said, it is time for the Post-Holiday kick in the ass.
    Most of us overindulge during the month long stint from Thanksgiving through New Year's Eve. I am no exception. I've never denied that I do love sugar. I mean Love sugar. I have a nigh on impossible time turning my back on delicious sweet snacks. This love of sugar has led me down the path towards obesity, degrading health, inflammation, joint pain, as well as a certain amount of self-loathing. Yes, I can be harsh on myself at time. I have tried a number of ways to kick the sugar addiction to the curb: Whole30 (vegetarian style), sugar substitutes (most of which I think are more harmful than white sugar), low carb, kicking cold-turkey. None really seems to be the path I need.
    What has worked for me comes back to Moderation in All Things. Moderation is relative, of course. What is a huge serving of one thing, sugar for example, is a small serving of something else, such as water or broccoli. Moderation. I am not going to give up all sugars. Carbs are sugar. I won't give up my complex carbs. Love me some baked yams. What I do plan on is increasing my already decent intake of vegetables and fruit, while decreasing my intake of sugars and simple carbs. Moderation.
    On the flipside of this, I will increase my training.  Plus, I won't lie, it is a lot easier for me to workout harder than it is for me to restrict calories.Calories In vs Calories Out. I want/need to get back into some level of competition. I want to be able to run again for trail runs and triathlon. I have spent the last 3 years on the injured list, feeling like a loser. I need to make this happen. I need to force myself to Make Haste Slowly. I get impatient and push my poor knees too far too fast and then pay the price for months. Slow and steady wins the race... okay, that's bullshit because slow does not win races. But it will, hopefully, let my rebuild my Base Fitness over time.
    I haven't been negligent. I have increased my strength training this last year with focus on a performance specific regiment. My shoulders are about as buff as they have ever been, and my quads and glutes are pretty respectable. My cycling has remained strong, though my swimming is sadly lacking. But I have made excuses to not get my running level back up to decent (for me) mileage. I have never professed to being a running fanatic. I don't particularly like to run on a daily basis. But I like where it can take me. I like how it can make my body feel. And I really like being able to do a trail run with a solid effort. Plus, as always, there is Triathlon. I miss the fun and thrill of triathlon. And as we all know Triathlon = Swim/Bike/Run.  It is well known that inn order to do decently in Tri you have to focus on your weakness. My weakness is running. Always has been and likely always will be. But if nothing else, I am stubborn. I refuse to give in to aching knees and lack of motivation.
    Now, back to where I started with all this. It is time for the Post Holiday Kick In The Ass. Tweak my nutrition: more fruit and veg, less sugar. Kick the training up a notch (did I mention I got a new treadmill? I am vowing to use it almost daily). Go slow enough to avoid injury, but strong enough to build my Base. I am not looking for perfection, or even a PR. I'm just looking to get off the injured list and back into the thick of things.
    Okay, that's all for the moment. But it's just the beginning. A new beginning.

    P.S. Never underestimate the motivational power of new running shoes: Saucony Freedom ISO for roads and treadmill, Saucony Xodus ISO for trails.

Change of Life? Change of Plan.

    For the last few years (okay, really over a decade), I have been fighting against my own physiology, metabolism and aging infrastructure. I have refused to believe, despite all the evidence to the contrary, that I need to be making massive changes to the way I care for my body if I want to keep any kind of performance level. Of course, this has been proven wrong repeatedly as I struggle against sleep disorders, diminishing returns for my training, lower energy levels, and increasing chronic aches and pains.
    I haven't been able to train as hard as I would like because of joint issues that have plagued me pretty much my entire life, but are now really coming home to roost. I've made adjustments, putting running on the back burner and focusing on cycling and weight training. I've added challenges to take the place of running, like doing a 5K in my full firefighter turnouts, with mask and air tank (honestly, that is one of the hardest events I've pulled off... thankfully it was of short duration). I've increased my strength training, adding in heavier workouts, and CrossFit style training. I will say, I do have shoulders that a lot of chicks would envy. That being said, I would eventually like to get back to trail running, and full blown triathlon training.

    All this brings me to my current point. What do I do when things are not working out as planned? In any area of my life? That's right. I start reading up on the subject. I am and always have been an avid bibliophile. When I am in doubt, I know there is a book somewhere that will help me find the answers. This current spate of research has led me down an interesting path. Looking into how a female body changes over the years, especially as we get older and hormones start to diminish. It is amazing how interconnected all aspects of our bodies are. What a precise machine we inhabit. As with any complicated, energy using machine it is reliant on certain chemicals and chain reactions in order to function at its best. As hormones shift, so do the other chemical balances. We reach different points in life where the balance is off. Off to the point that we are not functioning at our highests potential. Yes, this is beyond aggravating. It has been infuriating at times, but I know we all just tend to lay down and accept those "Life Changes."
    But you know what? I call bullshit to surrendering to the inevitable changes. If I have one strength in all my years of training for any physical endeavor it is that I am stubborn. This particular challenge is no different. Yes, the changes are inevitable. I cannot turn back the hands of time. I cannot trade in my body for a newer model. But what I can do is study these weirdo chemical changes and see what I can do to bring it all back to a semblance of balance.
    I am embarking on a trial run of adding a few changes to my overall approach (attack, really) to nutrition, supplements, and training. I have been resistant to using supplements over the last decade or so, mostly because I think they are all fads and gimmicks that will do either nothing, or cause harm. True, in the past I have tried more than a few of these "magic elixirs" in the hopes of gaining some advantage, or shedding some pounds. It has taken me a very long time to face the reality that there are no shortcuts, only hard work and diligence. But now I am looking at a few things to hopefully help my body regain some momentum despite the physiological and hormonal changes that have been forced on this aging vehicle. Think of it as a tuneup for a classic, letting it burn new fuel more effectively.
     First off DHEA. I've looked at this over the years, then shrugged it off as another fad. But, as I age, as with most other women, my body has become more insulin resistant and more apt to produce excess cortisol. These are interlinked, as are most of our body's reactions. DHEA is supposed to help balance cortisol production, therefore helping with the insulin resistance. Cortisol makes the body inclined to store unhealthy belly fat. Insulin resistance makes us store more fat in general, as well as adding to sugar cravings and the high/low of blood sugar imbalance. Starting today, I am adding 25mg of DHEA to my morning routine.
    Next, as we age our bodies start losing muscle mass and strength. This really pisses me off. I have said so many times in regards to training and endurance, "My strength is my strength." I am not fast, I may not have the best lactate threshold, but I have always been strong. Along with this frustrating issue, our bodies also become less efficient at processing protein, the  building block of muscle. So, as we age, we need to increase our protein intake and our strength training. I have no problem increasing strength training, it has always been my favorite aspect of any training regiment. Protein increase becomes a bit problematic. Being vegetarian, as well as having an intolerance for whey, I have some limits in this area. Now comes the second part, BCAA, Branch Chain Amino Acids. These are amino acids vital to protein synthesis. They are soon to be a regular part of the diet, I expect them to be in my mailbox on Saturday (I love online ordering).
    I will also be changing up the way I eat. Not so much what I eat, as when I eat it. Mostly this will effect when I eat carbs and protein. I know my body need carbs for training, endurance and energy. Plus, I do love my carbs. But the body more readily processes them in the first half of the day, and immediately after training. So, that is when I will aim to fit them into the food bag. The body needs protein before and after training, as well as in the evening to fuel the body for overnight repairs. So, I will be increasing protein in the second half of the day, as well as pre and post workout. This should be easy. The biggest change: no late day carbs, no bedtime carb snacks.
    So, this new aspect of Rebuild The Body: Change in Macro consumption timing to optimize fueling; DHEA for cortisol and insulin balance; BCAA's for better protein absorption, hence better muscle retention/building; and more Strength Training (my favorite part of the whole equation). I will continue to build my cycling endurance, I want to do some long rides this summer. I will work on leg strength with an eye towards run specific training. I will also continue the Yoga and stretching that I have been super diligent with this year, and is giving me back a lot of the flexibility I had thought was lost to me.
    I refuse to surrender to time. I won't lie down and admit defeat just because I am not in a young, limber body. I am in an older, strong body, with the stubbornness of a lifetime to egg me on. Rawr!

Pep Talk

    It seems that the last 9 months have connived to keep me from finding my normal training regime. The weird chaos that has descended on my life has been more than enough to keep me from finding my rhythm. True, I don't have anything specific that I am training for this year, especially nothing I would class as an A Race. Yes, I have goals; a Metric Century on the Fixie, at least a Century on the road bike (would rather try a Double Century though), I'd like to get in an Olympic Tri, and would Love to do the Bests in The West Half-Iron in September. But I just can't get myself on track. The last few years have been hampered by injuries, but this year I feel good. My strength training is steady, my cycling has been consistent and always improving. But my work schedule, with long days, has made hitting the pool nigh on impossible. And as for running... well, let's just say it's not my strong suit.
    All that being said, I am starting a new job in a few weeks; Assistant Park Ranger at a park that sits at the base of the Molalla Corridor, with its miles and miles of trails. I'm excited at the prospect and possibility of post work trail runs, and the chance for some exploratory hiking. It has me jonesing for new trail running shoes. Hey, I need a new pair. Seriously. My Saucony Outlaws are getting broken down from too much mundane wear (I love them), and are better hiking shoes than running shoes. The prospect of new running shoes always gets me excited, even when I'm broke and shouldn't be even thinking about new shoes. What can I say? I am a bit of a training shoe whore.
    If I can get back on a consistent run schedule, I can be ready for the Half-Iron. My bike is strong and my training has been steady. My swim endurance is down But I know I can step into the water and swim a mile without any issues. But the run has always been my weak point. I have to train smart. I can't chalk up high miles, my poor broken down knees won't allow it. But I think with some regular trail runs, my current strength training (I am always on top of my strength training), combined with my current bike training, I can get my run endurance to the point that I can gut out the run.
     If this sounds like a self-peptalk, it is. I have been beating myself up lately on my inability to get truly motivated with my training. Yes, I workout religiously, but I want to work out zealously. And that requires an extra push. It requires a goal. A reason. It requires an A Race. I need that back in my life. I've missed it the last few years. So, here's to a new job, new shoes, new trails, and new training. Wish me luck.

Fun On A Fixie

   A few weeks ago I managed to score a Trek Classic Cruiser single-speed bike with new Bontrager tires for the whopping price of $25. You read that right, Twentyfive Dollars. It is satin black. I mean all satin black, and without a scratch. Sure, it had dust, cobwebs, and two flat tires but all that was easily fixed with a tire pump and a little elbow grease. Even the chain is shiny and new. I tightened and tweaked a few things, lubed and wiped the chain, then took it out for a test ride. Oh. My. God. It is the coolest bike ever. Ever. And so much fun! Not only does it look awesome, it rides great! Being a Fixie (single speed) it makes even moderate terrain a nice, quad burning workout. All hills are a stand up on the pedals and pump. The chubby tires make almost any surface feel smooth and easy, unlike the skinny tires on my road bike that prefer smooth asphalt. The tires and upright body position make for an enjoyably scenic ride.
    When I'm on my road bike, hands down on the drops, the head position and need to watch for rocks and rough road, mean you don't see the bulk of what you are riding past. Plus, the higher speed of my road bike, and the fact that I am often on busy roads, means that all attention is on riding safe, not crashing, and not getting run over by a log truck. The Fixie is a whole different proposition. Even pumping hard on an incline I bet the top speed isn't much more than 12-15 mph. Average speed is more like about 10mph, not a whole lot faster than I run (well, that is a bit of an exaggeration, but not much). And if I compare time-wise, side by side, I bet an hour on the Fixie is a better workout than an hour on the road bike.
    Workout intensity aside, the Fixie is Fun, yes, with a capital F. Riding along I feel my face is stretched into a manic grin the whole ride. If I was going faster I would have bugs plastered in my teeth. I've taken it out on the rough farm roads around my home, and taken it via car into urban areas, and both are equally fun. With the upright position I can look around, head on a swivel, looking at all the things passing by, enjoying the sights and sounds. I had it with me in Gladstone last week, and rode it around the areas that were my daily run routes when I was training for my Iron distance tri. I even rode past The Cove where I taught myself to open water swim without being overcome with panic attacks. It was a little bittersweet. This is exactly the time of year I should be doing my big A Race event, an Iron or half-Iron, but injuries have kept me sidelined for far too long. So riding past The Cove, smelling that late summer spice of dying leaves and warm water, made me all the more determined to get back up to full strength by next summer. And all these thoughts, these dreams, came as I pedalled around on the new bike, imagining what could be. I even thought how funny it would be to do a sprint tri on my Fixie. That would get some looks, for sure.
    Of course all good bikes have to be named. My road bike is Joshua. But names have to come to you, you can't just make a random choice. As I was out riding the first time I thought, "Harold?" That didn't feel quite right. But, it made me think of the actor Harold Ramis, and his most epic role; Egon Spengler of Ghostbusters notoriety. So, Egon it is. I also made him a super cool bento box out of leather from my old, and way too big, motorcycle chaps. Yeah, this is the coolest bike ever. And he is mine.

Athlete Without a Sport

    Lately I have been feeling like an athlete without a sport. That may sound a bit dramatic since I obviously am always training. Yes, I want to do long distance swimming, but the available events are few and far between, and also contingent on water health and weather. I want to train for triathlon, but that is contingent on my own joint health and managing to stay injury free for an entire season.
    My younger son has been participating in Historical European Martial Arts, aka HEMA. It is sword fighting, with real swords. Not the heavy armored combat I used to do, where weapons were rattan, and heavy and cumbersome. HEMA has less armor, and the weapons, though steel, are lighter, hence, easier on my joints (maybe). I admit, I am sorely tempted. I like the idea of getting back into an intensely physical sport that is pared down to its essentials. No energy and emotion spent on the trappings, the politics, the cliques. Just fighting, plain and simple.
    I don't know if I will pursue it any further than sparring with my son and daughter-in-law. It is not like I really have a lot of spare time to add in another training regiment. But I will say, my shoulders and core strength are a lot better today then they ever have been.
    I dunno, just pondering possibilities. Like I said, I am feeling like an athlete without a sport, which is leaving me feel like I am floundering a bit. I will keep casting about, looking for that certain something that will keep the spark kindling bright. For now, that may be steel.