Out of the frying pan and onto the water
July 21, 2016
Remember when I was running 5ks? It seems like only yesterday I was literally kicking ass and taking names at 9Round Penrose and doing Pacers-sponsored 5k races. Well, that took a break.
I caught some sort of bug and tried to use my human immune system to fight off the invading armies with sleep, liquids, OTC drugs, and some some healthy living.
After ten days, it wasn’t working. I visited the INOVA clinic down the street on Columbia Pike and actually said no to what would have ended the debilitating acute sinusitis that then became some sort of acute ear infection — another ten days.
Finally, I went back and was prescribed a ZPACK: ten more days.
Then, ten more days to recover from the cough, congestion, sputum, and sore throat.
Well, in the middle of that, I was cordially invited to become a full member of Potomac Boat Club, something I had been interested in doing since I was a teenage college rower on GWU Crew.
The boathouse at the end of Water Street in Georgetown is an athletic club. The one you can see from Key Bridge or Rosslyn. The one with the red floating dock with the bright white star on it.
But I am back to square one. After close to forty days of sleeping a lot and rarely working more than three or four hours-a-day, I am returning to this blog, the RNNR blog, and getting back on track.
How to Build Muscle for Rowing Review
July 17, 2016
I used to freedive by myself as a teen growing up in Hawaii
June 24, 2016
I used to freedive by myself as a teen growing up in Hawaii. I carried a Nikonos III and a knife. I tied my leg to a 100′ white nylon line that tied to a float and a dive flag. I launched from Kaimana Beach.
Whenever I got hungry, after a couple hours or so, I would tuck into the plentiful sea urchins, tapping open a hole on tip with the butt of the dive knife, like in this photo, but with my fingers instead of a spoon and spiced with brine.
I didn’t drink water until I ended up kicking to shore. I wore these fins and ignored things like shallow water blackout and the buddy system.
I could easily hyperventilate, take a deep breath, and then kick down to the the Mahi Ship Wreck.
Ha ha! Memories of Hawaii.
Smoky Chipotle Refried Beans
June 6, 2016
- 3 cups dried pinto beans
- 1 medium white or yellow onion, chopped
- 2-3 garlic cloves, chopped
- Half inch piece dried Kombu seaweed
- 1-2 dried whole chipotle peppers or canned chipotles in adobo to taste
- 1 tablespoon chili powder
- 2 teaspoons dried epazote (can substitute cilantro)
- 1 tablespoon olive oil
- 1 and a half teaspoons sea salt
- Soak the beans in water to cover by 2 inches, 8 hours or overnight. Drain and rinse the beans in a colander a few times, then transfer to a large pot. Add the onion, garlic, seaweed, chipotles, and spices. Add water to cover the beans by 2 inches. Bring to a boil and simmer over medium-low heat for about 1 hour, or until the beans are soft and cooked through.
- Drain the beans, reserving 4 cups of the liquid, remove the seaweed. Remove the chiles, or leave one in if spicier beans are desired. Cool the beans for 15 minutes, then place in a food processor along with half cup of the liquid and process until smooth. If desired, you may thin the beans with additional cooking liquid.
- Return the pureed beans to the pot with the olive oil and salt. Simmer over low to medium-low heat for 20 minutes to allow the flavors to blend. Serve warm.
- Refried beans keep refrigerated for 5 to 6 days or freeze well several months.
I’m swinging a kettlebell for 90-seconds every 60-minutes
May 4, 2016
I mentioned that I had become obsessed with Don Fitch‘s deceptively easy Get Fit, Get Fierce with Kettlebell Swings ebook back in October of last year, right after I realized that swinging a kettlebell for 90-seconds every 60-minutes can very well be punishing if you go from cold to hot without ever warming up and cooling down.
I started doing this sustainable workout and quickly injured myself.
Well, almost 8-months later and I am back at it. Starting today, I am trying it again and have been doing it all day — or, at least since I got in to the office at around noon.
Because I don’t want to hurt myself, I am easing myself into kettlebells by doing all my swings using a light-for-me 12 kilogram competition kettlebell that I bought from Christian’s Fitness Factory AKA CFF-FIT.
A reminder, if you’re going to engage in 90-seconds of vigorous kettlebell swings every hour, all day long, every day, even with only a single 12kg bell, then a stretching regimen is essential. 90-seconds is longer than you think so use the lightest weight you can in order to swing your kettlebell with perfect form for a minute-and-a-half every hour over the course of the entire day.
I’m giving it a go, though I don’t want it to replace other things I am doing like running, like my running commutes, my Concept2 rowing pieces, challenging 30-minute full-body workouts at 9Round and streaming workouts via DailyBurn.
Why am I doing it? Well, it gets me off of my duff or away from work for at least 90-seconds every hour. Sometimes I am on my treadmill desk or working sitting on my Swiss Exercise Ball and it’s not too essential that I swing every hour, other times I disappear into sedentary work on my office’s sofa and having my GymBoss beep at me that it’s time to swing my a kettlebell for 90-seconds really breaks through my tendency to hyper-focus and lose an entire day lost in work from deep in the couch.
I have the GymBoss set up to repeat 12-times even though the book recommends 8 sets for a total of two minutes.
I feel like the only stretches that I will need to do at the end of every 90-second session are the calf-stretch, the standing quadriceps stretch, standing hamstring stretch, and the hip adductors (inner thigh) stretch — what am I missing?
Anyway, please let me know in the comments.
Wish me luck! Good luck to you, too!
Running: Wed, 4 May 2016 11:17:26
May 4, 2016
- Activity: Running
- Distance: 0.85 mi
- Duration: 00:30:03
- Average Speed: 1.7 mph
- Average Pace: 35:21 min/mi
- Calories Burned: 580
- Start Time: Wed, 4 May 2016 11:17:26
Running: Wed, 4 May 2016 00:25:06
May 4, 2016
- Activity: Running
- Distance: 2.25 mi
- Duration: 00:38:46
- Average Speed: 3.48 mph
- Average Pace: 17:13 min/mi
- Calories Burned: 464
- Start Time: Wed, 4 May 2016 00:25:06
My last 5k in the series was my fastest by half-a-minute!
May 1, 2016
I took part in the 5-week series of 5ks called the Crystal City 5k Fridays, as you may know, and my first race took me 46:17, my second race took me 46:11, my 4th race took me 46:01 (I missed week three), and my final race took me 32-seconds fewer at 45:33! So, I feel like I made so much progress over the course of April, especially considering too many injuries. Thanks to Pacers Running and Crystal City BID for setting this big do every year. I’ll be back next year!