My workout was a medium-length run of 3.97 miles which I ran in 1:06:45, but that was not my only activity. Besides that, I also hiked a similar-length trail at Homer Lake with Jackie.

The walk was especially nice, and we’re very pleased that (with her new bionic hip) Jackie is once again able to walk reasonable distances. We walked about 2.72 miles in 1:24. There were some very nice views of Homer Lake, as well as some deer, some blue jays, and a handsome snek that I failed to get a decent picture of.

I did get a decent picture of Jackie:

Besides the pictures from Homer Lake, I also got a picture of a handsome Red-tailed Hawk while I was out running, taken quite close to home. (See at the top of this post.) He was still there as I returned home.

I should mention that the run was actually quite a bit longer than my exercise-tracking app gave me credit for. (Google Fit estimates the distance at 4.46 miles.)

You can get an idea of just how much my exercise-tracking app shorted me from this map, if you know that I ran around the lake at the north end of of my run (and not as the map suggests, through it), and that I generally followed roads and paths (without cutting nearly as many corners as the map suggests).

I want to reassure people that I will not be posting all of my workouts going forward. I just wanted to post a representative strength training session and run, so that I’d have then here as examples.

This year was obviously strange in all sorts of ways, so I figure it’s not so strange that my movement practice got strange.

One thing that seems very strange to me is that I reverted to doing a lot of exercise, after having made a big deal the past few years of scorning exercise in favor of movement. I wrote a whole post on this recently (Exercise, movement, training), so I won’t repeat all that stuff here, except to say that the pandemic response provided me with a lot of opportunities to exercise, while restricting my opportunities to move and to train.

Exercise

Around the beginning of the year I had a realization that what had held me back from achieving my fitness goals was not (as I had been supposing) a lack of intensity, but rather a lack of consistency. I responded by getting very serious of getting my workouts in, and was pretty pleased about having established a proper workout habit when just a few weeks later the pandemic led to our local fitness room being closed. I found this momentarily daunting.

As I’ve mentioned elsewhere, it was around this time I saw this hilarious tweet:

To which my response was “Challenge accepted!”

Resistance exercise

The biggest problem with losing access to the fitness room was losing access to the pull-up bar. I looked around for alternatives, found that gymnastic rings were available and affordable, and I ordered a pair.

Easily the best purchase I made last year.

The addition of gymnastic rings made for a big change in my exercise regimen. I use them for three exercises: pull ups, inverted rows, and dips. I had worked pretty hard on pull ups before, but upon getting the rings I redoubled my efforts. As far as inverted rows and dips, I had played around with both, but now I got serious.

I round out my upper-body exercises with push ups.

For lower-body exercises I experimented with a variety of possibilities: squats of various types, kettlebell swings, burpees, lunges, etc.

One milestone was achieving my first pull-up. Another was the first time I did two pull-ups. Later I manged (a couple of times) to do three pull-ups!

I just wrote about how kettlebell swings taught me something about the value of doing lots of reps. Based on that, for my indoor workouts (where it’s not handy to set up my rings), I’ve started doing more exercises for high reps. Not enough data yet to know how that’s going to work, but it seems like a valuable experiment.

Running

For a long time—at least many months, maybe more than a year—I’d had a sore foot that got worse when I ran. I repeatedly cut back or eliminated runs, had my foot get better, and then had it start hurting again as soon as I started running again. This past summer I finally took a full month off from running, which seems to have been what my foot needed.

I’ve very gradually resumed running. For some weeks I kept my runs down around just one a week and just 2–2.5 miles. Then up to a 3–3.5 miles. I did one 4 mile run, which didn’t seem to cause any problems, but then I did a run of nearly 5 miles, which did make my foot sore the next day. I took a break until the pain was completely gone and eased back to 3–3.5 miles, and all seems well.

I’ve just started doing two runs per week, a “long” run (slightly over 3 miles) and a “fast” run (where I hold the distance down under 3 miles, but include a few 10-second sprints around the mid-point of the run). That felt really good the last time I did it. (My running gait seems to improve when I run fast.)

Kettlebell swings

I’ve talked at some length about my adventures in getting a kettlebell during a pandemic, and about my experience with kettlebell swings producing unexpected hypertrophy, so I won’t repeat that here. I’ll just say that cold weather—and especially ice on the patio—have kept me from doing much kettlebell swinging in the second half of December. But literally every day I look out on the patio to see if it is clear of ice, and get out and do some swinging when it seems safe.

Jump rope

I added a jump rope to my exercise equipment a while ago, and back in March and April did enough rope skipping to recover the ability to do it. (That is, I could jump rope for 30 or 40 seconds with zero or one misses.) The problem was that jumping rope hurt my sore foot just like running did. I prefer running, so when I had to set limits on those exercises to protect my feet, I ended up mostly running, as long as the weather was nice.

As the weather turned chilly in the fall, and especially when we started having days when there was an occasional short period adequate weather, but not the sort of reliable block of nice weather that makes me think I can fit in a good long run, I started thinking that an occasional bout of jumping rope might be a great way to squeeze in a quick, intense workout during even quite a brief period of nice weather on an otherwise nasty day.

To make full use of such periods, I paid up for a weighted jump rope. I have to say I’m pretty happy with it. It’s very much the opposite of my old jump rope, which was just a plastic-coated wire—very light and very fast—marketed to martial artists and cross-fit types. Pretty good for getting lighter on your feet, and adequate for a lower-body workout, but not much for the upper body. The weighted jump rope (even the lightest one, at just ¼ lb) definitely turns the jump rope exercise into an upper-body exercise as well.

I haven’t had the weighted jump rope long enough to form a definite opinion about it, but after just a couple of sessions, I’m pretty pleased, and if the weather cooperates, I’m hoping to get multiple HIIT jump rope workouts in over the course of the winter.

Non-exercise movement

My main non-exercise movement is and always has been walking, but I’ve done very little this past year. This was half due to the pandemic, and half due to Jackie having a sore hip that makes it hard for her to walk fast or for long distances. (I’ve been taking Jackie to physical therapy, and she’s getting better. We’ve been doing walks in the woods south of the Arboretum, and that’s going very well.)

With fewer and shorter walks with Jackie, and with walking for transportation almost eliminated by the pandemic, my non-exercise walking has dwindled pretty severely.

Ditto for my non-exercise running.

Parkour

I have very much had my eye on parkour as the thing I want to get back to this summer. Since I have made great progress on strength training specifically with an eye toward parkour, I’m very hopeful.

I’ve been doing just a bit of training, even without being able to get together with other traceurs.

The most active member of the campus parkour group turns out to have moved to Colorado. I’ve been in touch with him, and he seems to mean to spend at least some time here this summer, so hopefully I can put together some sort of training with him. In the meantime, I ordered one of his t-shirts, so I’ll have something to wear.

Taiji

Like everything else, the taiji classes I used to teach at the Savoy Rec Center had to be abruptly canceled back in March.

During the spring I led a few group practice sessions via Zoom. They’re better than nothing, and at least keep the group connected.

Once the lock-down restrictions in Illinois eased up a bit in April, my group started meeting in the park, and we continued to meet through the summer. Once the weather turned, I resumed the on-line practice sessions.

Unlike a lot of my students, who don’t feel like they can do the taiji practice without someone to lead them, I can actually do a full practice session entirely on my own. And I occasionally do. But without the group being there, it’s hard to get motivated.

Still, I almost always include some qigong as part of my morning exercises, do the once-a-week group practice session, and occasionally do the full 48-movement form (if only to make sure I don’t forget how to do it).

Looking ahead

Looking ahead, of course, is all about the end to the pandemic, something that I have high hopes for. If I can get vaccinated by June, let’s say, then by July maybe I can resume normal activity (while wearing a mask and maintaining social distance, of course, but actually interacting with people other than just Jackie).

Normal would include hiking in the woods, and maybe visiting some natural areas within a few hours drive. (We’ve pretty much completely avoided going anywhere so far that we couldn’t go, hike, and return without having to use a restroom.)

Normal would include practicing parkour with the campus group.

Normal would include resuming teaching taiji in the fall.

I had scheduled a visit to Urbana Boulders to do some wall climbing right when the lockdown started, so that fell by the wayside. I had actually started taking an aikido class when we had to stop because of the pandemic. Either one of those things might happen, once the pandemic ends.

Basically, I have high hopes for 2021.

I did an experiment a couple of days ago: I tested a combined workout that doubled up two pairs of exercises that I’d been doing separately. Up to now I’ve been doing four sessions each week: two where I do pull ups & pushups, and then two where I do dips & inverted rows. (Together with a leg exercise and a core exercise each workout.)

That was working very well, but it meant 4 upper-body strength sessions each week, which is a lot. Throw in a couple of lower-body strength sessions as well (such as hill sprints or kettlebell swings), plus a rest day, and I didn’t have a day to do anything else. This sort of volume has been well for me so far, but I think I may have reached a limit, and would benefit from a cycle of deeper recovery than just a week of lighter workouts: Except for “de-load” weeks in mid-March and mid-June, I’ve been averaging close to 5 workouts a week since the end of January. I’m thinking I want to take it down a notch.

With that in mind, I’ve been thinking about how I want to structure my training through the fall and winter. One obvious change was to go from four days of upper-body strength training per week to just three. The problem was that I didn’t see an easy way to evenly cover the range of pushing and pulling exercises at a reasonable volume with just three workouts a week, except by doing both pairs in each workout.

Hence my experiment, in which I did just that.

It was not a complete success. I managed to crank my way through the workout, but it was very long and tough. I don’t think I could keep it up three times a week for months.

Happily, while describing my difficulties to my friend Chuck, I had a brainstorm: I could do threes workouts per week—two of them just like what I’ve been doing (one with pull-ups & push-ups, and then another with inverted rows & dips), and then do just one combined workout. That keeps my workouts even, as far as covering all four exercises twice each week, without being quite so overwhelming as trying to do the combined workout three times a week.

With just three upper-body strength workouts per week, I have four days for other stuff, and I can mix and match as I choose. I can do the hill sprints that Anthony Arvanitakis recommends, or I can do kettlebell swings. (Either of those makes a good HIIT workout.) I can go for a run. I can go for a hike. I can do my animal moves. In particular, I can do two rest days, if that seems like a good idea. (Which I think it probably does. At least my Oura ring thinks so.)

This all got started back in February, when I figured out that I was lacking in consistency. (Previously I’d imagined that the problem was a lack of intensity.) Targeting 5 workouts a week has meant that, even when I miss one, I get in more than when I was targeting 3 workouts a week—even if I didn‘t miss one.

I don’t want to give up the consistency, I just want to take the volume down a notch. Hence the struggle. But I think now I’ve got a plan.

I have never been a winter runner. Most years I start running in the spring, ramp up the length of my long runs during the summer, make a plan to keep running through the fall, and then abandon it at the first sign of cold.

I’d like to run over the winter. Exercise helps as much as anything else I’ve tried to stave off SAD. Besides that, there are any number of spring running events that I’d enjoy participating in that I can never do because I’m not in shape until later in the year.

And so, demonstrating my unwillingness to learn from experience, I’m trying yet again to run over the winter.

Me in my high-viz gear

To help get myself started, I’ve embarked on a consumer binge. First I bought a high-viz hat. (I already had the high-viz running vest and the red buff with reflecty stripes.)

The hat got me out for a run or two.

Another garment that I didn’t really have was running tights. Having a pair of running tights, I figured, would eliminate one more excuse for skipping a run in the cold. Plus I was able to find a pair marked down from $80 to $20.

I wore the tights for a 5-mile Thanksgiving Day run. (See map at top.) That’s my longest run in a couple of years, and I felt great right along—no sore ankles, and no sore knees (the places that tend to hurt when I push the distance up too fast).

I did wake up this morning with sore feet—classic plantar fasciitis pain. My feet only hurt for a few minutes in the morning, which is typical with minor plantar fasciitis. I expect it will resolve itself in just a day or two, but even if it does, it’s a pretty strong indication that 5 miles is as far as I should run for a while. (I’d had no foot pain after my previous long run of 4 miles.)

To give my sore feet a break I didn’t run today, opting instead for a 3.2-mile hike at Homer Lake. The trails there are pretty flat and level, but there are some places with lots of tree roots right at the surface, which make for a nice complex surface to walk over, giving one a chance to mobilize the foot joints, highly beneficial for preventing plantar fasciitis.

I’ll post further winter running updates, if I manage to get the habit established this year.

Years ago I had a panama hat that was great for hot sunny days. I think I still have it, but after a few years the straw cracked in the crown and I had to retire it from regular use.

For years I made do with felt hats, which are also great, but not ideal for hot, sunny days. So last summer I went to the local Rumours Hat Shoppe to look for a replacement panama hat, and found this hat—a panama hat as re-imagined by Stetson:

Me at Bryce Canyon

It’s a great hat, but it turns out not to be the right hat for hiking in the desert. (It’s more for sitting on the veranda and looking out over my plantation.)

In particular, the Stetson panama hat doesn’t have a cord to keep it on in the wind.

So, after a blustery day at Zion Canyon made me concerned about losing my hat, I visited an outfitters shop in Springdale and purchased a Tilley hat:

Imperfect camouflage

I’m simply delighted with this hat, which does have a cord, arranged so that it can go both behind the head and under the chin, but which can be easily tucked away inside the hat when it’s not windy.

Hopefully I am now all hatted up for years to come.