El Corre Torres

MapMyRun.com - Training Log for ElCorreTorres

2010-10-31T01:43:00.000-07:00

I'm restarting bodyweight training and 5k training so I figured I would share with you my new training log at Map My Run.

MapMyRun.com - Training Log for ElCorreTorres

My 5k training plan

2010-10-31T01:25:00.000-07:00

Below is one of my favourite 9-week plans for trying to improve my 5k time. After researching some workouts online and testing them out, this combo is my favourite. Let me know what you think. The goal pace progression workout is most definitely the toughest, but the most worth it for shaving time off my splits.

Goal Pace Progression Workouts (once a week)

These are very specific goal based workouts that you should do one time per week. They are progressive in nature and are designed to peak you for a 5K race.

Week 1 - Run 12 x 400 meter repeats at your goal 5K pace. Recover between each repeat for 1 minute
Week 2 – Run 12 x 400 meter repeats at goal 5K pace. Recover between each repeat for 30 second
Week 3 – Run 12 x 400 meter repeats at goal 5K pace. Recover between each repeat for 15 seconds
Week 4 – Run 6 x 800 meter repeats at goal 5K pace. Recover between each repeat for 30 seconds.
Week 5 – Run 3 x 1600 meter repeats at goal 5K pace. Recover between each repeat for 2 minute.
Week 6 – Run 3 x 1600 meter repeats at goal 5K pace. Recover between each repeat for 1 minute
Week 7 – Run 2 x 2400 meter repeats at goal 5K pace. Recover between each repeat for 4 minutes.
Week 8 – Run 2 x 2400 meter repeats at goal 5K pace. Recover between each repeat for 2 minutes.
Week 9 – Race 5000 meters. (Time yourself today as if you were racing!)
Restart the program from Week 1.

Tempo Runs (once a week)

· Step 1– Jog 1 mile at an easy pace (warm up).

· Step 2 – Run 1 mile at 30 to 40 seconds slower than your current 5k pace.

· Step 3 – Jog 1 mile at an easy pace.

· Step 4 – Run 1 mile at 30 to 40 seconds slower than your current 5k pace.

· Step 5 – Jog 1 mile at an easy pace (cool down).

Long Runs (once a week)

· Once a week (usually toward the end of your week cycle; Sunday) go for a nice long run. Don’t worry about going at racing pace. It should be enjoyable. Go for an hour at a pace that you are not breathing hard. Don’t sprint at the end.

· NOTE: Take either a day off (Rest Day) the following day or nice and easy day (light jog). The following day should be a recovery day.

Hill Workouts (once a week)

Once a week hit the treadmill and go on an incline for 10 to 20 minutes at a nice and easy (but steady) pace where you can work on your form.

Recovery Days (at least 2 per week) and Rest Days (1 to 2 a week)

Either take the day off (Rest Day), or
Use this day as a recovery day. Here you can go for an easy 1-3 mile jog, do other activities that aren’t completely stressing your cardio, lungs, and muscles, or hit the gym to do some lifting to cross train.
NOTE: you should take at least one full rest day where you don’t work out once a week. You can add up to a couple of recovery days to your routine.

Recap per week

1 Goal Pace Progression Workout
1 Tempo Run
1 Long Run
1 Hill Workout
2-3 Recovery Days
1-2 Rest Days

The Return of El Corre Torres

2010-05-05T23:59:00.000-07:00

After almost two years of on-and-off injuries, I have finally returned. Nevertheless, I've had some wonderful experiences during this time period that have helped me grow as an individual. I spent some time in Colombia, the Ecuadorian Amazon, the US, Canada, and now I am currently living in Japan. I also taught a political science University course in Canada, and had time to work on my PhD. This is not to say that every minute during this period was not haunted by the desire to train, train for something, anything!

But, alas, after tearing (or partially tearing) ligaments in my left knee, right hand/fingers, both feet and ankles, stress fracturing an elbow, and developing tendonitis in both knees (the left being the worse, which plagues me every day), I have returned to the training and competition circle.

Because of the tendonitis, however, I am calling it quits with sprints and stair climbing. At least for now, anyway. It is extremely painful to sprint or run up stairs. To add, I just want to share that this knee issue was not a cause of stair climbing, but of throwing the Javelin at a competition. It happened two years ago and it is still lingering.

This limitation, however, has led me to change my training and sport around a little bit. I am currently living in Japan and I have decided to train for 5ks while I'm here. My first race/competition since the summer of 2008 is this weekend, Sunday 9 May, and I am extremely excited. I have been training for four (4) weeks for this race, which is the longest period of time I have been able to train on my feet for a couple of years. I currently have some ligament tears in my right hand and I think I have a stress fracture or bruised bone in my lower back, but neither of them have limited by training thus far.

Since I am just returning to the training and competing scene, I am trying to be smart and not do anything stupid to sideline me once again. I always take a day off between workouts, get plenty of sleep and rest, and eat healthily. My goal for this first 5k is to break 22 minutes, though I think breaking 21minutes is a realistic possibility. My second 5k race is on June 6th, where I hope to break 20 minutes. By the end of the summer I would like to be clocking in near the 18-minute mark. Let's see how well these wishes get fulfilled.

The biggest change I have experienced is a rapid weight loss of muscle. I went from the mid-160lbs range while I was stair climbing, to now mid-140lbs range. Though this is beneficial for distance running, it is always bothersome when all of the work that went to building those 20 or so pounds (mostly muscle) have deleted themselves from my frame. I now weigh what I did in 8th grade, and this saddens me quite a bit. But, I'm taking full advantage of weighing less and hopefully tihs will result in some fast 5k times. I know for a fact that if I weighed what I weighed now while competing in stair climbing competitions I would have been a lot faster!

For now, I am just happy to be back, and just know that I will also start keeping up with my blog posts more often. Also, this will be the main blog I use. I have discontinued the previous blog and is not longer available.

Thank you all for following my blog for the previous years, and I hope to add to the experience now that I am training again.

Cheers!
El Corre Torres

Training Log: June 30 - July 6

2008-07-04T17:44:00.000-07:00

06/30 -
5 flights of stairs climbed

Random Circuit

Total time = 23 min
Rest time = no more than 30 sec between sets

`pullups: 13, 10, 7, 7, 7
`ab roller: 4x25
`Bumbbell press on flat bench w/ 80# dumbbells: 6, 6, 10
`dips: 10
`Roman Machine back extensions: 4x15

07/01 -
5 flights of stairs climbed

07/02 -
5 flights of stairs climbed
3-mile walk

07/03 -
5 flights of stairs climbed
`1-mile walk
Random Circuit
Total time = 29 min 30 sec
Rest time = no more than 30 seconds between sets

`pullups: 5x7
`Roman Machine back extensions: 4x15
`front and side lat raises, (5 reps front, 5 reps side): 15# x10, 20# x10, 15# x10
`ab roller: 4x 25
`handstand pushups: 13, 7, 13
`obliques on Roman Machine: 10 per side
`running arms with 15# dumbbells: 3x20

07/04 -
`5.5-mile walk
`5 flights of stairs climbed

07/05 -
`5 flights of stairs climbed
` half a mile walked
`5 min 20 sec of swimming (with three breaks in between). Swimming is more difficult than I thought considering I am in pretty good shape.

07/06 -
`5 flights of stairs climbed
`handstand pushups with an extra 4.5-5 inches of distance to lower myself: 10, 8
`pullups: 5x10
`pushups (feet elevated 24 inches): 15, 15, 20, 25, 20
`hindu pushups: 15, 15, 10

**NOTE**
Calves and inner thigh/groin have heald. Current issue is still the knee. Still can't run or bike.

Staring Contest with Mortality: dealing with adversity

2008-07-03T21:23:00.000-07:00

"If I take death into my life, acknowledge it, and face it squarely, I will free myself from the anxiety of death and the pettiness of life - and only then will I be free to become myself.” ~ Martin Heidegger

Today, my good friend Monique asked me on my take on the 2012 Mayan prediction: a cataclysm. Now, I am no Mayan expert, and I know that there has been much hermeneutical debate and controversy going on as to what the Mayan calendar ending on or around December 21st of 2012 means. Some say the end of the world, others that it is the beginning of another life, others that it is the merging of the spiritual and physical planes, etc. Personally, I don't really think much of it. Society seems to focus a lot on a few predictions that may have come true and neglect to mention the 99.99% of the predictions that didn't. Even the ones that came true are a stretch, in my book, whether they came from the Mayans, Nostradamus, or whomever.

What I am most interested in is what humans do when faced with the information of a possible certainty of death. As I see it, there are three things that are most likely to happen when a human being is confronted with the certainty of death: an individual may (1) go insane, (2) take advantage of what is left of life and try to fulfill all that has yet been fulfilled, or (3) do nothing different and go on with her life as if nothing had changed.

On (1). This is most likely to occur to people who don't have much time left, have not come to terms with death, and/or have yet to fulfill all they wish to fulfill. For example, people on death row counting down to the exact second of their death. Or, even more so, being dragged down to the guillotine to get your head chopped off and there are only a couple of minutes left of certain life until certain death arrives. The removal of hope for humans is enough to drive them crazy.

It is hope, I think, that is the important variable. Take armed soldiers fighting on the front lines of a war. Though they will take all precautions not to get killed, one can consider this a suicide mission since, in plain terms, their missions is "kill or be killed". This is why many consider them martyrs and individuals willing to sacrifice their lives for our country, our values, our way of life, etc. But, yet, though the soldier is pretty much on a path that does not guarantee her life, and it could be looked upon as a suicide mission, she still has the hope that the other will die and not her. So, even though she is staring into the eyes of her own mortality, she still hopes she will win the staring contest with mortality so as to "play again".

On (2). There are some, however, that not only know they are mortal, but every one of their thoughts and movements motivate them to encounter and confront their own mortality every day. The old "don't leave for tomorrow what you can do today" or "uno no tiene la vida comprada" type of mentality. Such individual may look at this certainty of death, not go insane, create an ambition for life (things that she wants to do and accomplish before death) and spend the rest of her remaining time constructing a plan of action and actualizing it in the real world. These people have come to terms with death and their limited autonomy. One can see this in cancer patients or really ambitious people. These people are then disposed to notice things about the world, observe the world, then create or exploit opportunities to live what they have defined for themselves to be “the good life”.

On (3). When faced with the truth of the mortality of humans, not much tends to change. I would say that for the vast majority of the population, it is not until one is on one’s death bed or when an exact date or limited range of dates of when death is sure to come is pronounced that much changes. Martin Heidegger actually talks about this and it is partly what he uses to separate the common/inauthentic individual from the uncommon/authentic one. The authentic, for Heidegger, confronts death with every one of his thoughts and actions, accepts her mortality, and uses it to actualize her essential potential and definition for a good life in the real world. This mortal situation allows for the individual to bring to the table a greater meaning for life; its “sacredness” or “sanctity” or that “priceless” and valuable feeling that is extracted from the situation and placed upon one’s life. I prefer to live as if I am going to die tomorrow. I feel like I’ve lived more lives in my short 26 years than most people live in their full lives.

And on a different, though similar note, this is my theory as to why Colombians, by and large, usually find themselves in the top 3 of those World Happiness Surveys (as some of the most happily disposed people in the world). I theorize that it’s because of their constant confrontation with death or possible death throughout the history of our country (i.e., 64 different revolutions in the 19th century alone; a period of history called La Violencia in the middle of the 20th century where 200-300 thousand people died; a period of time in the late 80s and early 90s when it was the murder, drug, and kidnapping capital of the world; and the current conflict of almost 4.5 decades) that has conditioned the vast majority of Colombians not only to confront mortality every day, but learn to enjoy life amidst this confrontation.

-----------------------------------------------------------------------

**NOTE: I originally wrote this back during the end of 2007 for a different blog. However, I think there is much that can be taken from this piece for athletes as well as far as constructing dispositions and attitudes towards adversity, ambitions, and the like. Furthermore, with the recent rescues of former hostages in Colombia and Colombia once again making the top three of the world's happiest people rankings, for 2008, I thought it was an appropriate time to repost this piece.

How dare you call me a competitor?: understanding the mind of a loser

2008-06-28T19:37:00.000-07:00

Unlike most athletes I know, I actually feel insulted when someone calls me competitive. Because I really am not. Not how they may be defining the term.

Most competitors hate to lose. I, on the other hand, love it. There are even times when I try to lose on purpose. Sound strange? Why do I thrive on this disposition? Losing, like most everything in life, is an opportunity for learning and growth. And, maybe just as important, I don't define myself nor find meaning through others or whether or not I win a gold medal.

True, the medals and trophies may pile up, the wins may be tallied, certain individuals may have been beaten, but after all is said and done I don't want to be remembered for these statistics. Instead, I would rather be remembered for my losses.

Four years ago I was having coffee with one of my old mentors from the University of New Hampshire and we were talking about revolutions and social movements. Through this line of dialogue we stumbled upon the topic of martyrs. I will never forget one thing he told me. He said something along the lines of: a martyr's worst fear is probably not having control of how he or she may be remembered after death or the reasons behind his or her actions being bastardized. Though I am not comparing myself to a martyr in any way, I understood that fear completely.

Ever since I can remember I have lived trying to set an example for others. Some of these "role model" positions I've taken on willingly, other times been forced upon them, and many times labeled as such without knowing. It started (and remains) with being a role model for my younger sister. Then as an immigrant it turned into being an ambassador for my country of Colombia, as in taking on the role of representing my country in a light other than what may be portrayed in movies and the news. It moved on as being a peer student and colleague, an athlete, a captain, a coach, a housemate (I've had 61). And so on. Taking on these roles the same fears arise as what what mentor insightfully stated about a martyr.

So, when someone calls me competitive, my mind and emotions walk that fine line between feeling insulted and misunderstood. And since I am not dead and have some control over how my actions may be interpreted, I some times take the opportunity to clarify certain things.

I am not competitive, but can understand how it may appear so to others. Those who know me or maybe even those who just hear about me or follow my blog may come to similar conclusions. I do speak of "being the best," I'm ambitious and set out to accomplish a lot, in 27 years I've managed to acquire many accolades in many areas of interests. And, in the kind of culture we live in -- this capitalist dog-eat-dog world -- my actions are usually first and foremost interpreted as competitive. Along with this label under this cultural lens I then must also hate to lose and try to avoid being weak and vulnerable in any way. Wrong!

I played my father in chess for 22 years before I won my first (and only) match. My little league baseball team won three games out of 44 in three seasons. In my age group in tenth grade I was ranked as the second worst hurdler in New Hampshire (two years later I lost the state championship by .03 seconds). I've acquired quite a resume for injuries and losses throughout the years from all the mistakes and accidents I've made and encountered along the way. If for one second I would have stopped playing or thriving for something more because I hated to lose or couldn't take being placed in a vulnerable position I would not be where I am today: happy and confident with my life.

I could care less about winning. I don't "compete" in sports to gain medals or accolades. I join sports because I have curiosities about life. The medals and trophies are fortunate by-products of my actions, but they don't change me any less. The gold isn't the end all for me. It's not even in my radar. The goal for me is always trying to answer to those curiosities brewing inside me. I am curious about what I can accomplish as a human being given the uncertain time I have on this earth. And throughout my short life I've found certain activities I am extremely passionate about: writing, stair climbing, athletics, academics, the list goes on.

Some of the athletes I coach sadden me. They will come to practice with long faces. I ask them what is wrong. They tell me they lost, or came second, or so and so is so much better than them. At times I ask them how they actually did, since you can probably guess I can care less about the medals. I find it fascinating that many times they tell me they have achieved a personal best, yet, they are still unhappy. Many are constantly measuring their happiness and success through others. I then ask them, "Are you in this sport for yourself or are you running for the person who beat you?"

I don't find it wrong (in a moral sense) to have this feeling. I just don't find it very effective to be disposed in such a manner. For starters, let's take for example the student who wants to do well with her grades AND learn something throughout her education. I tell the student not to stress about the grade. I tell her to focus all of her energy in learning. The grade will reflect the learning; the desire for the grade will not get you neither the grade nor the knowledge. On the track and other sports it is similar. An athlete may want to be a world champion, or beat Johnny who can run a whole minute faster in the 5k. Too much focus and stressing on having to beat this person or coming in first blinds the individual from focusing on what needs to be done in the here and now to become better -- better defined as placing oneself in a more effective position to generate the desired action in the real world.

It is this redirection of focus that is important. My focus isn't to compete, but it is to achieve the best that I can that day under the conditions, restrictions, and circumstances of that day and the ambition I have outlined for myself. That is all I can ask of myself and of others. If that day I only ran a 6 minute mile when I wanted to run it in 5 minutes and 30 seconds, than that is the best I could do that day. The time was a reflection of my training, the weather, sleeping patterns, hydration, etc. There's no need to stress or worry about anything really. If I can do something to change the situation to get the outcome I want, then I should stop talking about it, stop complaining, and go do it. And, if there isn't anything I can do about it, then I should stop stressing or beating myself up over things because there is nothing I can do about it. These worries and self-beatings seem pointless to me. Analyze the situation, reflect upon it, learn from it, and prepare yourself for next time.

And, there are also times when I don't even want to achieve my best every day. There are times when I want to lose, or don't care if I lose. Let's take chess, for example. To become a better player I would go out there and have a different ambition every time. I would say, okay, today I want to learn how to use my rooks more often, or to stop relying on my queen so much, and so on. I would pick out my weaknesses and force myself to strengthen them without falling back to what was comfortable or a sure thing. It was through focusing on these weaknesses that I got better. It was through accepting losing that I improved. It was through not caring about winning and losing that I became a better chess player. It was through caring about the game, my passion for learning about the game, and the desire to reach my potential in the game and my love for the game that keeps me playing.

It is not morally wrong to use others to motivate you, to strike that fire under you so you don't get lazy or to remind you of your goals, but I would advise not to confuse this with finding something meaningful that once attained will satisfy your emptiness. If the focus is always coming first, and you don't, then you're in trouble. Or, if you get first, then the high lasts for a short while and you are back to the same empty feeling as before you achieved your first place finish. It becomes an empty vicious cycle that gets you nowhere but where you started, fast. In your sport, as in life, don't forget about what has meaning: those things that are just a means to an end, that are just instruments and tools to get you from A to B, OR those things that are an end in themselves. Those things that are inherently meaningful to you.

Will the accumulation of medals and trophies really make you happy? What if you don't win? What then? What if you get injured and can't compete again? What then? How are you defining your self-worth? What motivates you in your sport? Why have you chosen X sport over Y sport? These are all important questions to ask oneself. A little psychoanalysis and reflection goes a long way. When one cleans and focuses the mind, it is easier to act. When one has an idea of where one wants to go, has a meaningful reason why one wants to get there, and a sketch of how this may be accomplished, along with the ability to accept a possible change of course that is aligned with the changing environment and desires, along with the ability to accept failure and see losses and weaknesses as opportunities for growth and learning, will place one in a more effective position to accomplish what one sets out to do.

As far as "competing", if anything, I compete only against myself. This is the only being I care to overcome. Not for the sake of beating myself, but for the sake of every day experiencing myself in a new way that I may not have experienced before, for the sake of growing into the person and individual I want to be and leading the life I want to lead.

So, for future reference, if you ever call me a competitor I may look at you somewhat disturbed, insulted even, that is, unless you mean me trying to overcome myself so I can flourish into the me I wish to become.

Training Log: June 23 - 29

2008-06-23T23:36:00.000-07:00

6/23 -
`7.3-mile bike ride, with an average heart rate at 74% of max (151/204 bpm)
`shoveling in long jump sandpit for 2 minutes
`Javelin (800g) throwing for 20 minutes
`10 flights of stairs climbed

6/24 -
`14.3-mile bike ride at an average heart rate of70% of max (143/204 bpm; high of 190 bpm). Ascend of 215 feet.
`10 flights of stairs climbed

6/26 -
`3-mile walk
`1 minute shoveling long jump sandpit
`Javelin (800g) throwing for 10 minutes
`running form drills on balance bar
`10 flights of stairs climbed

6/27 -
`3.5 miled walk
`.5-mile jog
`10 flights of stairs climbed
`competed in the javelin at a track meet. We were throwing against the wind. That mofo is a difficult one to overcome. I threw 52meters last Monday at practice but only able to throw around 45 meters today. My form sucks in the javelin, which makes me prone to injury.
**NOTE**
Injured my left knee really badly while throwing the javelin. Hurts to bend the leg and put weight on it. Hurt to touch. It's swollen but not bruised

6/28 -
No movement

6/29 -
No movement

Medicine Ball Training: high intensity total body workout

2008-06-22T00:42:00.000-07:00

Sometimes I wonder why I bother going to the gym at all since some of the best workouts I can do at home. One of my favourite workouts for total body functional training involves a wall, a 5kg medicine ball, and no rest time in between exercises. It also gives you the liberty to incorporate whatever you want into the circuit. The point is just to keep moving and work different parts of the body.

The following circuit I call the Med-ball Wall. I usually go for 7 - 15 minutes with a 5 kg medicine ball depending on the day. To give you a glimpse of some possibilities as to what can be incorporated, below is a 7 minute video of one of the variations of the Med-ball Wall I try to do once or twice a week.

Though it looks easy, the lack of rest makes a difference. Though only done for almost 7 minutes, my average heart rate was at 90% of my max (183/204 bpm) throughout.

You'll have to go to the URL below to my YouTube channel because for some reason the video wouldn't upload here today. Follow the link or copy and paste it to your browser.

http://www.youtube.com/watch?v=MHM_gBKTcaY

One of the cool things about this circuit is that it has made me confident that I can catch an 11-lbs baby if it is falling from the second floor of a building no problem.

Training Log: June 16 - 22

2008-06-17T17:05:00.000-07:00

6/16 -
--3-mile walk
--3-minutes of shoveling in the long jump sand pit
--The Climber
--Medicine Ball against the wall total body workout (6min 42 sec); average heart rate at 90% of max (183/204 bpm), no rest.
--1,000 stairs climbed
--Abs: side plank (left and right) for 90 sec per side; regular plank for 2 minutes

6/17 -
Rest
10 flights of stairs climbed

6/18 -
`7-mile bike ride
`10 flights of stairs climbed
`90 seconds shoveling in the long jump sandpit
`25 handstand pushups and 20 second resistance hold without rest in between
`total body medicine ball work

6/19 -
`1o flights of stairs climbed
`1 mile walk
--LEVEL 2: The Greek Hoplite Workout
Did circuit one time resting 30 seconds between each exercise. **NOTE** because of calf and inner thigh pull, had to exclude the Box Jumps from the workout.
(1) Pull-ups, 10-reps
(2) Deadlifts with 135 lbs., 20 reps
(3) Pushups, 20 reps
(4) Floor Wipers (135 lbs barbell), 20 reps
(5) Single-Arm kettlebell (35 lbs) clean and press, 20 reps (each arm)
(6) Pull-ups, 10 repsrest 30 secRepeat circuit exercises 1-6

Total time = 8 min 23 sec
Average heart rate = 78% of max (159/204 bpm)
**REFLECTION**
supposed to have done the circuit twice but I felt like I was going to pull a muscle on my forearm so I stopped after the last set of pull-ups. My heart felt good so the 30 seconds of rest between workouts wasn't a problem. Removing the box squat from the equation made a huge difference and may have been possible cause of exhausting the forearm since all exercises back-to-back didn't let it rest much. The box jumps would have given it around a minute of rest. May need to work on my grip stamina then.

--Random Circuit
45 sec rest in between sets
Total time =23 minutes
Average heart rate = 69% of max (140/204 bpm)
`10 pullups
`20 leg raises
`50# dumbbell incline press (hammer grip, elbows close to lats), each arm, 10 reps
`50# db shoulder shrugs, 10 reps each arm
(Alternate incline db press and db shrugs for 3 sets each)
`decline bench straigth leg raises, 10 reps
`back extensions on Roman machine, 15 reps
`15# db lateral raises
`back extensons on Roman machine, 15 reps

6/20 -
Rest
10 flights of stairs climbed
1-mile walk

6/21 -
Rest
10 flights of stairs climbed

6/22 -
`10 flights of stairs climbed

Karl Gotch Bible
Total time = 21 min 10 seconds (improved 4 min 28 seconds in three weeks)
Average heart rate = 81% of max (166/204 bpm), high was 193 bpm
Total Hindu Squats = 160
Total Pushups = 120
Total Hindu Pushups = 110

"Climbing" is the most neglected part of Stair Climbing Sport

2008-06-17T15:27:00.000-07:00

One of the things I have been steering away from is conventional exercise. That is, the regular machines you may see at a gym that focus on one muscle. Rather, I like to incorporate workouts that help condition my whole body, make me sweat, and hit strength, cardio, power, stamina, and flexibility during either one exercise or various exercises during a very short amount of time. I like to keep my heart rate up during these circuits.

There's no reason why one has to separate cardio from weight training. To do so I like to do circuits of different exercises with minimal rest in between sets (anything over 1 minute is too much rest).

As a stair climber I have to train my body to go against gravity. Any time one goes vertical forces one's heart rate to rise. During training I like to take a few days during the week where I really focus conditioning my body to work for long periods of time with a high heart rate. Knowing that when I climbed the Sears Tower in November my average heart rate was 190 beats per minute gives you an understanding of what one needs to be prepared for.

One big mistake some stair climbers tend to make is neglecting to use the railing. It is not called "climbing" for nothing! Having a strong core, back, and arms that are used to pulling your weight up is tremendously important in this sport. When your legs give, you will find yourself reaching for the railing whether you like it or not. If you pace it correctly, your legs won't give early on and you will be able to sprint up the last 1/5 of the tower. Learning how to use your WHOLE body to climb is essential.

One of the exercises I like to include into my routine I call The Climber. I've had to get creative to keep my heart rate up during my circuits. This is one of my favourites.

The Climber

P.S. Sorry about the side angle. I have a new camera and for some reason thought I could just rotate the image 90 degrees like a photo. Apparently not.

Hydrotherapy, ice baths, hot/cold showers: the fountains of youth?

2008-06-15T13:46:00.000-07:00

"Don't open the fridge after you work out because your bones with grow crooked," my mother still tells me. Or at least that is the gist of it. This is what I grew up with. This mentality was ingrained in my mind since I can remember, of not ever allowing my body to come into contact with the cold after it is really warm. This also went for not ever going from a jacuzzi into a cold pool or lake, etc. Now, any time I visit her and accidentally open the fridge right after a run her eyes get wide with fear, as if I may have just injected myself with some kind of poison that she doesn't have the antibiotic for.

Is there a foundation for my mother's worry? Probably. Does she have certainty of this, or do I? No. Just like most customs, it just gets passed on and usually isn't questioned. I'm sure there must be some truth to at least of it having some negative side effects on children or even adults, even if has nothing to do with one's bones. Changing one's body temperature that quickly can change one's circulation, heart rhythm, blood pressure reading, etc., which may even lead some to pass out.

Lately, however, I've become quite curious not necessarily about the harms of such sudden temperature changes of the body, but its possible health benefits. Athletes often are told by doctors, nurses, physical therapists or physicians about alternating between ice packs and heated pads on certain injuries because it benefits the healing process, decreases swelling, and so on.

Speaking to other athletes, reading their blogs, listening to their interviews, it seems that many swear by this method of therapy. Some people even use it just to stay young, re-energize, de-stress. Heck, immersing the body to extreme temperatures for short intervals of time are traditions in some cultures and civilizations going back hundreds and thousands of years.

Incan highlanders take dips into freezing cold pools of water at extremely high altitudes to rejuvenate the body when it seems to be shutting down on them. Martial artists of the Orient take snow baths for similar benefits. And yet, my tradition was the opposite. Not that opposing traditions also had any validity, but I am sure that all of these societies, where these customs originated, have some basis that may have made sense for them. Though certain traditions may need to change over time because they are no longer aligned with the times, certain ones do survive because of their strength in the real world. And, as we all know, even placebos and fiction have real impact on the human psyche, which then also effects the body.

I decided to do more reading and found that hydrotherapy, whether it be the alternation of hot and cold, or even just cold, has some interesting effects on the body, effects I wanted. Apparently cold water, showers, snow, ice baths, or plunging into a freezing body of water is a form of therapy with many benefits. Some of the following I want to share with you:

* Brings blood to the capillaries, therefore increasing circulation throughout the body.
* Cleans the circulatory system.
* Reduces blood pressure on internal organs.
* Provides flushing for the organs and provides a new supply of blood.
* Strengthens the parasympathetic and sympathetic nervous systems.
* Contracts the muscles to eliminate toxins and poisonous wastes.
* Strengthens the mucous membranes, which help resist hay fever, allergies, colds, coughs.
* Many health problems are reduced or even eliminated over time by providing proper circulation of the blood to the affected area using the cold shower massage.

Though these may be considered "folk remedies" (http://www.earthclinic.com/Remedies/showers.html) tests have been done by "scientists" and there has been an overwhelming tradition of athletes swearing by these methods and coaches suggesting them that was hard to overlook and not try for oneself. My inquiring mind wanted to know. 2004 Olympic silver medalist US Decathlete Bryan Clay says that after a grueling first day of competition, he takes ice baths in preparation for his second day. Such practice is also suggested by marathoners, Ironman competitors, mountain runners, and now, me, a stair climber, just to add to the list.

I've been trying such therapy for about a year and a half now. My conclusion, for myself anyway, is that I will be doing this for the rest of my life, even if I am no longer training or able to work out. Just the way it makes me feel afterwards alone in terms of energy and relaxation is worth it. But, I cannot neglect that it also makes my joints and muscles feel better. Heck, even my blood pressure has gone down. Of course, there could also be a different or added causal correlative to the equation. Nevertheless, even if this is a placebo effect, then I'm fine with swallowing this pill.

What does my hydrotherapy consist of? I get under the shower for 1-2 minutes of hot water (as hot as I can stand without cooking myself alive) then I switch it to cold water (as cold as I can take) for 30-60 seconds. I repeat this 2-4 times. To add, maybe 4-5 times a week I also fill up my tub with freezing ice water and submerge 5 times for 30-60 seconds at a time. In between sets I may just step out of the tub or run into my shower (my tub and shower are separated) for a 1-2 minute hot water session before returning to the freezing water. I also try to drink a lot of water afterwards to flush out all of the toxins from my system.

From what I've read, 30-60 seconds of cold water sets is enough, more than that may not have much benefit and could be harmful. For hot water, usually it is anywhere from 1-4 minutes. I just don't want to waste that much water under the shower head so I try to hit the lower end of that range.

As an experiment this past week I wanted to test how my body would react to 30 minutes of submerging my whole body into an ice water filled tub, minus my head (I would strongly advice against including your head in hydrotherapy of this kind since you may pass out). The first minute or two were grueling, then couldn't feel much and it actually started to feel great. So much so that I was even reading a book as if it was any regular old bath. I started to feel my body do weird things. Something was definitely going on with my biochemistry. It felt good though. For fear of doing something stupid I decided to just cut it at 30 minutes, though I could have stayed in longer.

What I felt afterwards was interesting. Though I still felt amazing, movement, as could be imagined, was horrible, I felt like any sudden or quick movement would cause me to pull a muscle. I was really tight and it took a very long time for my temperature to rise to normal. I was freezing even under many layers and blankets for hours.

To conclude, I would not recommend the 30 minutes ice water bath, but would recommend doing your own research -- this includes speaking to your physician -- to see if this is something you may want to include in your own training and lifestyle. As I said earlier, I will be doing this for the rest of my life, that is, unless I am somewhat told by my physician that my health is on the line because of it. I'm no Ponce de Leon, but so far, so good.

As for my mother, she doesn't know about my hydrotherapy. But, for some reason, I try my hardest not to open the fridge right after a work out. Go figure!

Training Log: June 9 - 15

2008-06-09T13:30:00.000-07:00

6/9 -
Shoveling in the long jump sandpit = 2 min 20 sec
1.5-mile walk

Random Circuit (w/ 2 min rest in between sets):
Total time = 25 min 20 sec
Total wide grip pullups = 30
Total feet elevated pushups = 75
Total time for resistance handstands against wall = 1 min 50 sec
`5 wide grip pullups
`60 sec hand stand hold against wall
`5 wide grip pullups
`50 sec hand stand hold against wall
`5 wide grip pullups
`25 pushups with feet elevated on chair
`5 wide grip pullups
`25 pushups with feet elevated on chair
`5 wide grip pullups
`25 pushups with feet elevated on chair
`5 wide grip pullups

6/10 -
--STAIRS!!!
`Total time = 32 min 23 sec
`Total stairs climbed (minus cool down stairs)= 2125 (in the spirit of registering today for the Sears Tower Nov 9th climb)
`Total flights climbed = 125 (17 stairs per flight)
`Average heart rate 82% of max (168 bpm / 204bpm). First minute of work out at 104 bpm average. Last minute of workout at 193 bpm average.
`Cool down = an extra 10 flights (170 stairs)
`Tempo = single-step run up, walk down.

***NOTE***
Did this at my house. This means I only had one flight of stairs to work with. I seriously had to go up and down 125 times. haha. This is where having a strong and focused trained mind helps ;-)

***REFLECTION***
I felt no lactic acid build up at all. Though I still can't sprint, squat, or double step because of the groin pull I am nursing, I felt amazingly good. I feel as if I have a good base for training right now. Just need to stay healthy and heal up.

--Random Circuit (One minute rest between sets):
Total time = 8min 49sec
Total pullups = 32
Total handstand pushups against wall = 30
`8 pullups
`10 hspu
`8 pullups
`10 hspu
`8 hspu
`10 hspu
`8 hspu

6/11 -
3-mile walk
2 minutes of shoveling in the long jump sandpit
10 flights of stairs climbed

6/12 -
Cardio:
--1-mile walk
--20 minutes of soccer by myself (dribbling, shooting, moving around)

Weights:
--Random Circuit (with 15-30 seconds of rest in between sets)
`Incline dumbbell press w/ 50# db for 5 reps
`15 hanging leg raises
`Cable pull w/ 120# for 5 reps
`Oblique crunches on Roman chair(feet secured w/ body hanging off edge of bench) for 15 reps per side

`Incline dumbbell press w/ 60# db for 5 reps
`15 hanging leg raises
`Cable pull w/ 130# for 5 reps
`Oblique crunches on roman chair(feet secured w/ body hanging off edge of bench) for 15 reps per side

`Incline dumbbell press w/ 70# db for 5 reps
`15 hanging leg raises
`Cable pull w/ 140# for 5 reps
`Oblique crunches on Roman chair(feet secured w/ body hanging off edge of bench) for 15 reps per side

`Incline dumbbell press w/ 60# db for 5 reps
`15 hanging leg raises
`Cable pull w/ 130# for 5 reps
`Oblique crunches on Roman chair(feet secured w/ body hanging off edge of bench) for 15 reps per side

`Incline dumbbell press w/ 50# db for 15 reps
`15 hanging leg raises
`Cable pull w/ 120# for 15 reps
`Oblique crunches on Roman chair(feet secured w/ body hanging off edge of bench) for 15 reps per side

`Running arms with 15# dumbbells for 15 reps per arm
`lower back hyperextension on Roman chair for 15 reps
`Running arms with 20# dumbbells for 15 reps per arm

6/13 -
10 flights of stairs climbed
REST DAY
`100 bicycle crunches

6/14 -
10 flights of stairs climbed

Random Circuit (w/ 1 min rest between sets):
Total time = 12 min 57 sec
Average heart rate of 57% of max (117 /204 bpm)
Total pullups = 40
Total handstand pushups = 23
`10 pullups
`8 hspu
`10 pullups
`6 hspu
`5 pullups
`5 hspu
`5 pullups
`4 hspu
`10 pullups

**NOTE**
Handstand pushups are done against the wall and I am doing them gripping on to a stable bar so I can get my head 4.5-5 inches lower than my hands!!! This is a lot harder than regular handstand pushups (hspu)

`100 bicycle crunches

6/15 -
Cardio
--Biked 6.5 miles, nice and easy.
--Stairs:
Total time= 14 minutes
Total flights = 40 (680 stairs)...17 stairs per flight
Tempo = walking single step
**NOTE**
Only 1 flight of stairs to work with. Walked up, walked down. Testing out my pulled calves and groin. Took it nice and easy

`100 bicycle crunches

Nutrition: what's on your grocery list?

2008-06-07T10:39:00.000-07:00

Some people trade recipes. I trade grocery lists.

I don't know why, but I tend to eat first for nutrition and to get full. Taste is of secondary importance, if important at all for me.

Throughout my life I've lived in many places. I've lost count of addresses and cities. I have, however, kept a list of all my roommates. I'm on number 61.

No matter people's temperaments, habits, etc., there always seems to be a curiosity about the manner in which other people consume and prepare meals. Eating habits, for short. I know I am always scoping the fridge, contents of grocery bags, spices, teas.

It has become such an interest for me that when I date, the grocery list is almost as an important factor in whether or not I want to pursue a more serious relationship as, let's say, a commonality or similarity in our core foundational beliefs.

People's eating habits are a reflection of their lifestyle. It is what fuels the lifestyle. Not only that, but I plan to live an active, full, and long life and I want to share that with a partner who will be able to share that with me.

Nutrition is one of the most important elements in training to achieve a specific goal in active lifestyles. Different ambitions require different eating habits. For example, when I train to increase by aerobic capacity I consume more calories from fat to use as fuel. When I train for power or my phosphate and lactate systems I consume more carbs and protein. And so on.

Nevertheless, I still have a pretty consistent grocery list and simply vary my consumption patterns to reflect my specific training at that time. Below I share an example of my eating habits during the week: grocery list.

-spinach
-broccoli
-celery
-asparagus
-tomatoes
-potatoes
-grapefruits
-oranges
-apples
-bananas
-carrots
-green onions
-red onions
-peppers
-garlic
-lemons
-limes
-blueberries
-raspberries
-blackberries
-strawberries
-raisins
-OJ
-skim milk
-pomegranate juice
-yerba mate
-sports drinks with a good distribution of electrolytes, carbs, fat, and protein (i.e., Endurex)
-protein shakes (I'd rather not, but food is too expensive and the shakes are cheaper at times)
-whole rice
-100% whole wheat bread
-red kidney beans
-lentils
-black beans
-salmon
-chicken
-beef (once in a while, not often. I try to steer away from red meats)
-almonds
-walnuts
-pistachio nuts
-cereal (fiber, vitamin and mineral, protein oriented)
-85% or higher cacao dark chocolate
-mozzarella cheese
-egg whites and egg beaters
-and lots of water, of course

I also try to get a good amount of oxygen plus at least 20 minutes of direct sunlight (vitamin D) a day. I am probably missing something, but this is a good reflection. When I can't get enough sun or enough salmon, I do take vitamin D tablets and Omega-3 fish oil softgels.

I tend to eat most food raw. The only things you will see me cook are eggs, things that once had a face (i.e., chicken), and rice.

I don't smoke and the only alcohol I drink may be some red wine once in a blue moon. Also, once in a blue moon I eat a chocolate bar, ice cream, or pig out eating a lot of burgers or hot dogs or Colombian food (if I am ever at a location where I can consume it whenever I want). Some people confuse my eating habits with me being afraid to get fat. They are incorrect. What I care about is having my body work to its optimal capacity.

If you have any foods you would suggest I add to my grocery list send me a comment and, if possible, a reason for why I should include them. Bon appetit!

Videos of bodyweight exercises for June 6th

2008-06-06T23:04:00.000-07:00

I though I would start video taping some of my workouts for my sake (so I can study form and track my improvement) and also so my readers know what the heck I am talking about when I say I am doing certain exercises that some may not have heard about (i.e., Hindu pushups). The workouts in this post were done with 2 minutes of rest in between sets.

One of the key things I always have to remind myself of is not to do these workouts to exhaustion. There's a time and a place for them. I have to remember that I am training and not competing at home. I am training so I can be a good competitor in my sports (plus, of course, be in good health). If I train to exhaustion every time (like I used to in high school) I am more prone to injuries, won't have enough time to recover, and will be so sore and fatigued the following days that those workouts (if I get the energy to do them) are of poor quality. During training I am conditioning my body so when the time comes, I will be able to do well when pushed to exhaustion.

There is so much you can do at home with your own body that you don't really need to hit the gym. These are just a few exercises.

HANDSTAND PUSHUPS AGAINST WALL
The first 9 reps are a demonstration of how people may cheat. The last 10 are what they are supposed to look like. Some may not go low enough (head hitting floor), some may not go up enough (arms at full extension), others may not balance properly (using their core for support). In this case it is not extending my arms fully when pressing. I realized that when I started doing these some time back I was cheating a lot. The great thing about having a spotter or a video camera is that you can study your form or have someone help you correct it.
-poor 9 reps, good 10 reps

x13

HINDU PUSHUPS
25 reps. I like to do these with my Karl Gotch Bible workout, which I do once a week. In that workout I do a total of 110 reps. This is great for your triceps, chest, back, shoulders, and stretches you out quite nicely. Not to mention it gets your heart rate up.

PULLUPS
I like to incorporate 80 to 120 reps of pullups per week to my workouts. I change the grip on different days. On this particular day I did 15, 10, 10, 6. I like to switch it up with the rep count once in a while so my body doesn't get bored. I also like to hold it after the last rep at different levels while also keeping my legs straight out to work on resistance and my core.
x15

x10

Training Log: June 2 - 8

2008-06-02T20:35:00.000-07:00

6/2 -
CARDIO:
--9-mile bike ride with a heart rate average of 75% of max.
--120 seconds of shoveling the long jump sandpit at an average heart rate of 85% of max.
--15 flights of stairs climbed

6/3 -
CARDIO:
--15 flights of stairs climbed
--20 minutes of shooting around the basketball at an average heart rate of 64% of max.
--21-mile total bike ride.
The first 10 miles at an average heart rate of 74% of max during an interval workout:
`5 minutes at 59%-74%, 2 minutes at 80%-90%,
`5 minutes at 59%-74%, 3 minutes at 80%-90%,
`5 minutes at 59%-74%, 4 minutes at 80%-90%,
`5 minutes at 59%-74%, 7 minutes at 80%-90%,
`5 minutes at 59%-74%, 2 minutes at 80%-90%,
`4 minutes at 59%-74%,
The second 10 miles at an average heart rate of 69% of max.

***NOTE***
-I feel my cardio an aerobic capacity is getting a lot better. I have been pushing my speed more, yet, my heart rate is still pretty low. Meaning, I have been covering more ground at the same energy expenditure. This is just what I wanted since it is making me a fat burning machine (as a fuel source) and keeping me away from my lactate treshhold for as long as possible.

6/4 -
CARDIO:
--9-mile bike ride. First half at an average heart rate of 69% of max, second half at 59% of max.
--20 burpees (with pushups) at a heart rate average of 90% of max for 60 seconds, 15 one legged squats (per leg), 10 side lunges with 6kg med ball (per leg), 10 jumping lunges (per leg)
-2x50-meter sprints
--90 seconds of shoveling in the long jump sandpit at an average heart rate of 80% of max.
--15 flights of stairs climbed

6/5 -
REST DAY
--10 flights of stairs
**NOTE**
Every 4 weeks I like to take it easy for a week or so to heal up. Ironically, I also reinjured my right groin yesterday, so this comes at a good week to heal up.

6/6 -
`Hindu Pushups: 25
`Handstand pushups (against wall): 9 with poor form, 10, 13
`Pullups: 15, 10, 10, 6
`2-minute rest in between sets

6/7 -
Rest day
10 flights of stairs climbed

6/8 -
Rest day
10 flights of stairs climbed
**NOTE** Groin still healing, but a lot better than a few days ago.

Julian's Interval Training

2008-06-01T22:30:00.000-07:00

Thought you may enjoy reading about what I do for interval training during the stair climbing season, which I won't really start focusing on until late August. At the moment, track and field is the focus. Nevertheless, I do incorporate some of these in my weekly routine when I am not nursing injuries.

I got these workouts from an alpinist/mountan climbing book. Unfortunately, I can't give the writer credit since I lost the information about the book. It was one of those days I went to Barnes and Noble, picked up a random book, and started reading. It was so informative, I took notes. It has helped me tremendously.

The following interval workouts will help you train your aerobic, lactate, and phosphate systems. Happy training!

LT = Lactate Treshhold
MHR = Max Heart Rate

Julian's INTERVAL TRAINING

ENDURANCE INTERVALS
Interval: 8-15 min @ 97%-98% LT (about 85%-90% MHR)
Recovery: 5min @ 70% LT (about 60% MHR)
Repetitions: 4-5
System: Aerobic

LACTATE THRESHHOLD
Interval: 2-8 min @ 87%-102% LT (about 90%-95% MHR)
Recovery: 4-6 min @ 60% LT (about 55% MHR)
Repetitions: 5-6
System: Lactate/Aerobic

LACTATE TOLERANCE
Interval: 1-3 min @ 101%-105% LT (about 95% MHR)
Recovery: 1 min @ 75% LT (about 65% MHR)
Repetitions: 5-10
System: Lactate

SPRINT INTERVALS
Interval: 10-30 sec @105%-108% LT (about 95%-100% MHR)
Recovery: 3-5min @ full rest
Repetitions: 5-20
System: Phosphate

*If you don't have one, I suggest you purchase a heart rate monitor and also find out your max heart rate.

Don't forget to breathe: oxygen as a forgotten element in training

2008-05-31T22:14:00.000-07:00

A couple of the great things about growing up for part of my childhood in Medellin, Colombia, were the city's altitude and the ability to get fresh air year round. Being 5,000 feet above sea level trained my body well to acclimate to high altitudes. Unlike most people I go hiking with, my body hardly feels the effects of diminishing oxygen as we climb. Located at this elevation and being so near the equator makes the climate of Medellin ideal, as represented by its nickname of "The City of Eternal Spring". Sifting through my memory files I cannot remember ever being in a place where there was an air conditioner going or a heater blasting. Since the temperature is spring-like year round, windows were always open and I was outside more often. Growing up, I always assumed this was the norm around the world.

In contrast, living in Santiago, Chile, in 2006, was a horrific experience as far as clean air went. The issue wasn't the climate or elevation as much as the smog. Santiago being populated by 5.5 million people and surrounded by the towering Andes Mountains makes it a haven for smog. The fumes from cars and buses never seem to fully hurdle over the mountains and end up settling over the city. At times the smog was so thick that eternal snowcapped mountains could not be seen. After a jog I would return home to blow my nose and cover my tissue with black stuff. You could taste the impurity of the air. Compare the photograph below to the one in the commencement of this post. Would you believe me that both were taken from the same balcony in Santiago?

Living in northern North America for many years now, where all four seasons are very pronounced, the smog hasn't been much of an issue. As far as clean air goes, New Hampshire and British Columbia are wonderful, in my opinion. The issue in these regions is not the purity of the air, like Santiago, but the climate and culture. The seasons bring with them many months during the year where it is too cold to go outside for long periods of time to enjoy fresh air. This leads most residents to spend much of their time indoors. Also, contrary to popular belief, even during the summers in Canada and the Northeast of the US get so hot that people do not want to spend too much time outdoors, but, instead, relax inside their air conditioned buildings. Culturally, both these regions are also more likely to drive than walk or bike to their destinations. Being indoors or within the walls of an automobile for 94%-97% of the year depending on the season -- as some Canadian studies purport -- should be worrisome to many individuals, especially athletes.

Reaching one's potential in one's sport does not only mean cross-training, hitting the weights, eating properly, getting enough sleep, relaxing one's mind, living a stress-free life, but also getting enough clean air into our systems. This should be included in our lifestyles as much as any other element. Without oxygen, we die. Why then is the question of oxygen not part of our current discourse in training circles? Running magazines, gym conversations, ESPN, etc., do not focus much, if any, on the importance on becoming a better athlete by increasing not only air quality, but simply increasing our daily contact with the outdoors, period.

If one sleeps eight hours a day, assuming one sleeps indoors, then one has 67% of the day left to take advantage real fresh air. But part of this remaining time is then spent indoors in our jobs or classrooms or in front of some kind of screen. This doesn't leave much time for the outdoors. This is why I suggest to cosider taking advantage of every possible opportunity to be outdoors in an area where the air is as fresh as possible for as long as you can.

One way to do this is to add this to your training log. For example, some athletes want to record X number of hours a week of training. Simply add a number of weekly hours you want to clock in a week of fresh air. What I try to do is get at least 30 hours a week of fresh air. This is about 18% of weekly fresh air time. Though it doesn't seem like much, it is still about 3-6 times more than the average North American. This is a tremendous advantage that many athletes can use to edge out not only opponents in a competitive sport, but also fulfill their own potential.

So, to add to an age-old training expression: Don't forget to breathe...outdoors.

Training Log - 5/26 - 6/1

2008-05-27T18:23:00.000-07:00

5/26 -
CARDIO:
7-mile bike ride. 3x10 overhand pullups. 4x20 pushups.
--10 flights of stairs climbed

5/27 -
CARDIO:
17-mile bike ride.
--10 flights of stairs climbed

5/28 -
CARDIO:
--Basketball shooting with a lot of non-stop movement for 30 minutes (Heart rate at an average of 72% of max).
-- 7-mile bike ride with a heart rate at an average of 68% of max.
--10 flights of stairs climbed

WEIGHTS:
--The Barbarian Horde Workout
Circuit done twice with one minute rest between each exercise. *NOTE* This workout usually includes 24-inch box jumps for 10 reps, but I pulled both calves and am trying to take it easy on the jumping. for the week. Hence the lack of running and more biking for my cardio.
(1) Pull-ups, 5-reps
rest 1 min
(2) Deadlifts with 135 lbs., 10 reps
rest 1 min
(3) Pushups, 10 reps
rest 1 min
(4) Floor Wipers (135 lbs barbell), 10 reps
rest 1 min
(5) Single-Arm dumbbell (35 lbs) clean and press, 10 reps (each arm)
rest 1 min
(6) Pull-ups, 5 reps
rest 1 min
Repeat circuit exercises 1-6
`Workout completed in 16 minutes with a heart rate at an average of 72% of max.

--Random circuit, one minute rest between each exercise.
`pullups, 10
`hanging straight leg raises, 2x20
`hanging kick-drive-paw, 50 while alternating legs
`running arms for form with 15 lbs dumbbells, 3x15
`Core resistance with cable machine, 3x10seconds for each side (I need to figure out what this is called. I may need to video tape this one).
Workout completed in 17 minutes with a heart rate at an average of 73% of max.

5/30 -
CARDIO:
--Basketball shooting with a lot of non-stop movement for 35 minutes (Heart rate at an average of 73% of max).
--5.5 miles on bike with a heart rate at an average of 59% of max.
--10 flights of stairs climbed

WEIGHTS:
--The Barbarian Horde Workout
Circuit done twice with one minute rest between each exercise. *NOTE* This workout usually includes 24-inch box jumps for 10 reps, but I pulled both calves and am trying to take it easy on the jumping. for the week. Hence the lack of running and more biking for my cardio.
(1) Pull-ups, 5-reps
rest 1 min
(2) Deadlifts with 135 lbs., 10 reps
rest 1 min
(3) Pushups, 10 reps
rest 1 min
(4) Floor Wipers (135 lbs barbell), 10 reps
rest 1 min
(5) Single-Arm dumbbell (35 lbs) clean and press, 10 reps (each arm)
rest 1 min
(6) Pull-ups, 5 reps
rest 1 min
Repeat circuit exercises 1-6
Workout completed in 17 minutes 22 seconds with a heart rate at an average of 65% of max. This workout is getting easier, as demonstrated by my average heart-rate during the workout. There was, however, an 82 seconds difference between the workouts so that could have made a difference, but doubt it.

--Random Circuit
`Incline dumbbell press, 65# x5, 75# x5, 75 # x5
`Cable lat pull-down, 110# x5, 130# x5, 130# x5
`Core resistance with cable machine, 3x10seconds for each side (I need to figure out what this is called. I may need to video tape this one).
`Running arms for form with 15# dumbbells, 3x20
`Hanging straight leg raises, 3x20
Workout completed in 19 minutes 25 seconds with a heart rate at an average of 71% of max.

5/31 -
CARDIO/WEIGHT:
--10 flights of stairs climbed
--Karl Gotch Bible
**The Karl Gotch Bible is nothing more than a deck of 52 playing cards plus two wild cards. You get down on the floor, shuffle the cards and deal one to yourself. Then, depending upon what color of card you get, and what is on the card, you do a prescribed number of Hindu pushups or Hindu squats or pushups. And you keep going until you're through the entire deck. Once you're able to go through the entire deck, you then think speed.

**My Karl Gotch Bible goes like this: Face cards(jester, queen, king) = 10 pushups; numbers (including aces) are face value (red = hindu pushups; black = hindu squats); wild card = 20 hindu squats.

TOTAL: whole workout finished in 25 minutes and 38 seconds with a heart rate at an average of 68% of max. 110 Hindu pushups, 120 pushups, 150 Hindu squats. The goal is 18 minutes. I think I can shave half a minute to minute a week pretty easily.

P.S. This is a great total body workout that works your strength and cardio, especially when you get to a level that you don't rest much between sets.

6/1-
REST DAY
--10 flights of stairs climbed

Why I don't listen to an iPod when I train

2008-05-24T18:26:00.000-07:00

Throughout the years I've made many observations of people in the gym, on the track, on the trail, or just athletes passing by my house as I sit on my porch. Many rituals have never made much sense to me. One in particular is listening to an iPod (or walkman, cdman, mp3 player, etc.) while training or competing.

I understand that everyone has his or her own reasons. Makes time go by quicker. Distracts one from the pain. Helps get one into the zone. Energizes you. Not for me. Whatever the reason, I see this ritual as a lost opportunity, a distraction from becoming better in your sport. True, you may be working your body, but you are neglecting working the mind during this time.

Time alone with your own thoughts -- whether it be on the trails, on the track, or wherever you are when training -- is an opportunity to listen, analyze, evaluate, and learn. Taking advantage of this time is essential, in my opinion, in separating the best from the rest. And if you are the best, I think it could help you become better.

In many sports, if not all, most people you will compete against will be in shape and more than able to challenge you. What separates the best from the rest -- besides practice, being in better shape, experience, technique, etc. -- is how your mind deals with adversity and difficult situations. Positioning yourself to deal with nerves, stress, and pressure is done by the mind, not the body.

Neglecting your thoughts throughout your training is like trying to compete without your five senses since all senses are filtered by the mind in order to act, react, change strategies, and so on. Yet, when I swap training stories with other athletes I am amazed at the lack of training that focuses on the mind.

I use this time to focus; to listen to my body; become one with my surroundings,;visualize and prepare for situations; strategize; replay mistakes and dissect them; try to understand and learn to deal with my feelings, pain, dispositions, and mindsets at different times of my training... there is so much that can be done with that time.

Most of our days are inundated with distractions or responsibilities that leave little time for us to really engage with ourselves and our own thoughts. Work, relationships, family, school, the NBA playoffs, are enough voices that call for our attention.

Sadly, when most of us do have that time to be with the Self, alone, we tend to turn on the television, go to a movie, listen to music, surf the net, trying to "kill time". We allow for these other voices to trap and hypnotize us by our own choosing and guide our thoughts. In this manner, we become the guests in our own house: our mind.

But it is this time that allows one to either take an opportunity to fulfill one's ambitions or neglect them with background noise. Not that watching TV, listening to music, etc., are inherently bad. But leaving no time or not committing to leaving space for you to really think and reflect during the day, especially while training, can leave you one step behind on the track and in life.

And what better time to do this self-improvement than when you are training!

Remember, the best take every opportunity available to become the best, remain the best, and leave you in the dust. Manifest your potential in the real world when the opportunity presents itself or create the opportunity whenever you want it and don't just wait for it to show up.

So, once in a while, turn the radio off while driving to work, leave the iPod at home when you go for a run, or just go for a walk alone. Some of the most beneficial developments and learning in life and training come when you not only listen to yourself, but also participate in a conversation with yourself. You can't bullshit your own conscience. It always knows when you are being dishonest.

That said, deliberately choose to take the gloves off and engage with the best, and most neglected, sparring partner around: your Self.

Training Log: May 19 - 25

2008-05-23T20:50:00.000-07:00

5/19 - 8-mile run (moderate), 5 minute walk, 95 flights of stairs climbed after 5 minutes rest

5/20 - 3x3min rounds of high intensity shadow boxing, with 30 seconds rest between rounds

5/21 - rest (though I didn't really rest since I had a 7 hour flight, then spent 11 hours on a bus, not to mention airports and bus terminals for May 21-22).

5/22 - walked around Vancouver on no sleep for 6 miles from 4-6am in between bus trips.

5/23 - 2.5-mile run in an interval workout(8'20" first mile, 400 meter sprint at 60.1 seconds and a 300 meter moderate sprint at 46.75 seconds, with 5-10 minute jog/walk recovery in between runs). Only finished 25% of my track workout since I was still exhausted from the traveling. Needed more sleep and more fuel. Nevertheless, I took a little break and then went on an 8-mile bike ride, 3-mile walk, and climbed 10 flights of stairs.

5/24 - 7-mile bike ride. 2.25 miles ran in an interval workout ( 7'29" first mile, then a 58.5-second 400 meters, 62-second 400 meters, 12.3-second 100 meters, 12.2-second 100 meters, 12.4-second 100 meters, with 5-10 minute jog/walk recovery in between runs). 10 flights of stairs climbed. Still exhausted. Haven't fully recovered from the traveling, plus the sun was extremely exhausting at the track today. Need to bring more water. Should rest tomorrow.

5/25 - REST DAY! You have no idea how difficult it is not to do some kind of exercise.

Commencement of my Training Log: May 7-18

2008-05-19T08:37:00.000-07:00

A good friend of mine, who's also a personal trainer, requested I post my weekly workouts on my blog. This will be a good idea for not only keeping myself in check to make sure I don't get lazy, but could also be beneficial to those individuals who are curious as to how a stair climber/track athlete may train. This opens the door for learning, dialogue, and hopefully others will jump in and share their own workouts and maybe even give me some tips. So, here we go.

NOTE: for the past 2-3 weeks I have been traveling so I have had to change my training some to adapt to my limitation of resources. Also, previous week was taken off for rest and travel.

* I'll elaborate on my weight routine in the following weeks. For now, just know I worked the total body, with 15-30 seconds of rest in between sets for 45 minutes total to work on my lactate threshhold.

5/7 - 3.65-mile run (moderate)
5/8 - 3.65-mile run (moderate)
5/9 - 1.1-mile run (high moderate), 300 meters (59 sec), 3 minute jog, 3 minute walk, 400 meters (68 sec), 3 minute jog, 3 minute walk, 400 meters (69 sec), 3 minute jog, 3 minute walk, 500 meter (82 sec), 3 minute jog, 2 minute walk.
Total: 3.1-mile run, 2 mile walk
5/10 - *weights
5/11 - 3.65-mile run (moderate)
5/12 - 3.65-mile run (moderate)
5/13 - 1.1 mile run (moderate), 400 meter sprint (61 sec), 0.75 mile jog, 3 minute walk, 400 meter sprint (58.5 sec), 1.25 mile jog, 4 minute walk, 400 meter sprint (54.5 sec), 1.25 mile jog, 5 minute walk, 400 meter sprint (55.5 sec), 1.25 mile jog, 10 minute walk.
Total: 7.1-mile run, 1.25 mile walk
5/14 - weights
5/15 - 11 miles on bike, 2 mile run (moderate), 93 flights of stairs climbed, 1 mile walk
5/16 - 7.55-mile run(moderate), 1 mile walk
5/17 - weights
5/18 - 7-mile run from moderate to intense, including following interval workout in throughout the last half of milage without rest in between: 1200 meters (5 minutes), 800 meters (3 minutes 20 seconds), 400 meters (79 seconds).
100 flights of stairs climbed after 5 minutes of rest.

Injuries and Transitions

2008-05-18T12:11:00.000-07:00

A week after the Climb St. Pete race in December 2007 I tore two ligaments in my left foot playing soccer. I broke one of the most important rules for athletes if they really want to succeed in a sport: don't play sports that may injure you or keep you from your personal goals. I should have stuck with my regular training and nothing else.

Not only did I twist the ankle as I fell, but a 170 lbs guy stepped on it and then fell on it at the same time. Not a happy day for yours truly.

After about 4-5 months of taking it easy and rehabilitation I was finally able to start my training again. To the level I wanted. Unfortunately I missed the first half of the 2008 stair climbing season and had to remove myself from some climbs I wanted to compete it. But, that is life.

Something happened to me during these 4-5 months that got me think a lot about certain athletic dreams that I had put away and thought I was never going to work towards them. I remember being 7 years old living in Medellin, Colombia and watching the 1988 Summer Olympics. It was then that I fell in love with athletics (track and field).

Since then one of my biggest dreams was to make the Olympics. Now, I have to be realistic. I don't know if I can. But I am now 27 years old and the 2012 Summer Olympics may be my last real shot. So, the goal is not necessarily making the Olympics anymore, but making the Olympic trials. This goal I feel is doable. Assuming I stay injury free, and have the time and resources to follow through.

I am not going to give up on my Stair Climbing ambitions, but will add on training for the decathlon and the 400 meter hurdles. We'll see how it goes. I have four years to train and achieve this dream. I hope to get down to break 51 seconds in the 400 meter hurdles and/or attain 7000 points in the decathlon.

And so, I joined the Kelowna Track and Field Club in British Columbia, Canada. My first meet will be the last weekend of June. Let's see how this comeback feels. I'll be in a better position to evaluate this dream after the meet.

Because of my recent injury, I doubt I will be able to compete in a decathlon any time soon since I still don't feel comfortable using that foot for my high jump, long jump, and pole vault. Nevertheless, I still have 7 other events to participate in for self-evaluation.

Yet, of course, injuries seem to always follow me. My right groin has been bothering me since March, so I have to be careful with my sprinting since it only seems to bother me when I hit speeds of about 95-100% of my actual speed.

I'll keep you posted.

Climb St. Pete, 2007, No Excuses: 2nd Place Overall

2008-05-18T07:49:00.000-07:00

I know this is a little belated, but better late than never. On December 1st, 2007, three weeks after the Go Vertical Sears Tower Climb I headed to St. Petersburg, Florida for the 27 flight stair climb (500 stairs), Climb St. Pete. I thought, hey, I just climbed the Sears Tower twice (a total of 206 flights), so 27 flights is going to be cake! WRONG!.

You see, after the Sears Tower I decided to go backpacking for three weeks. I hung out in Chicago, New York, Boston, Cambridge, various cities in New Hampshire, and Orlando. Meaning = three weeks of NO training, four if you count that the week of the Sears Tower climb I took it easy and tapered off my hard training. Not to mention couch surfing, planes, buses, and trains really drain you. Nevertheless, I still thought, St. Pete should be a breeze.

My goal was to run the whole thing. A month earlier I was in shape to do so. However, once I ran to floor 13th, I hit a wall and had to quickly double-step the rest. I didn't even care to run up a second time. I was surprised how much 3-4 weeks off can really do to your system! I came out with a time of 3min 17sec when I was looking to run a 2min 30 sec. This should have been my event since I am a sprinter and mid-distance runner. I went in too confident and not anywhere near prepared. However, I did go home with a second place finish overall. Not bad, but not good enough for what I wanted to accomplish.

This second place finish and my ass kicking was the best thing that could have happened. I know what my body can and cannot do. Not to mention I hate losing, and more importantly not reaching my potential when I know I could have been better prepared. The race was a good wake up call. And, of course, after the anger and being upset, I was actually really happy. This was my second stair climb and I had a little trophy to show for it! Exciting. The resume is slowly building.

A great lesson was reenforced with this climb: potential means NOTHING if you cannot and choose not to actualize it in the real world. No excuses. So, back to the drawing board.

SPARTAN 300 Challenge. DO IT FOR SPARTA!!!

2008-01-01T09:46:00.000-08:00

Have you heard of the Spartan 300 Challenge? I'm going to try it out. The fastest anyone in the movie did it in was 18 minutes. This is my goal for the year for this challenge. I'll be starting the challenge in a couple of weeks. I may have to replace the box jump exercise, though, for something else (for the time being) because I need to go to the doctors for an ankle injury.

Below are the three levels you should train at before attempting the challenge. Do each workout three times a week. When you feel comfortable with the workout, advance to the next level. If you wish to join me on this challenge, post your development and improvements in the comments field. Ok. Here we go!

LEVEL 1: The Barbarian Horde Workout
Do three times a week. Do circuit two times, resting one minute between each exercise.

(1) Pull-ups, 5-reps
rest 1 min
(2) Deadlifts with 135 lbs., 10 reps
rest 1 min
(3) Pushups, 10 reps
rest 1 min
(4) Box Jumps (24 inches), 10 reps
rest 1 min
(5) Floor Wipers (135 lbs barbell), 10 reps
rest 1 min
(6) Single-Arm kettlebell (35 lbs) clean and press, 10 reps (each arm)
rest 1 min
(7) Pull-ups, 5 reps
rest 1 min
Repeat circuit exercises 1-7

LEVEL 2: The Greek Hoplite Workout
Do three times a week. Do circuit two times, resting 30 seconds between each exercise.

(1) Pull-ups, 10-reps
rest 30 sec
(2) Deadlifts with 135 lbs., 20 reps
rest 30 sec
(3) Pushups, 20 reps
rest 30 sec
(4) Box Jumps (24 inches), 20 reps
rest 30 sec
(5) Floor Wipers (135 lbs barbell), 20 reps
rest 30 sec
(6) Single-Arm kettlebell (35 lbs) clean and press, 20 reps (each arm)
rest 30 sec
(7) Pull-ups, 10 reps
rest 30 sec
Repeat circuit exercises 1-7

LEVEL 3: The Elysian Fields Workout
Do three times a week. Do circuit two times, resting 15 seconds between each exercise.

(1) Pull-ups, 15-reps
rest 15 sec
(2) Deadlifts with 135 lbs., 30 reps
rest 15 sec
(3) Pushups, 30 reps
rest 15 sec
(4) Box Jumps (24 inches), 30 reps
rest 15 sec
(5) Floor Wipers (135 lbs barbell), 30 reps
rest 15 sec
(6) Single-Arm kettlebell (35 lbs) clean and press, 30 reps (each arm)
rest 15 sec
(7) Pull-ups, 15 reps
rest 15 sec
Repeat circuit exercises 1-7

ONCE YOU HAVE MASTERED ALL THREE LEVELS YOU WILL BE READY TO TAKE ON THE SPARTAN 300 CHALLENGE!!!

DO IT FOR SPARTA!!!

THE 300 WORKOUT CHALLENGE
Complete the workout once, without rest in between exercises. Do it for time.

(1) Pull-ups, 25 reps
(2) Deadlifts with 135 lbs., 50 reps
(3) Pushups, 50 reps
(4) Box-Jumps (24 inches), 50 reps
(5) Floor Wipers (with 135 lbs barbell), 50 reps
(6) Single-Arm Kettlebell (35 lbs) clean and press, 50 reps (each arm)
(7) Pull-ups, 25 reps

Goal: to beat the best Spartans in the movie 300. Time: 18 minutes. Ready! Set! GOOOOO!!!!!

Going Vertical up the Sears Tower: climbing to hell and back, twice

2007-12-26T11:07:00.000-08:00

To commence my career as a stair climber I decided to start with the tallest urban stair climb in the world: the “Go Vertical” 2,109 steps challenge up the 103 floors of the Sears Tower in Chicago. My approach was that the race would be 50% physical, and the other 50% would be based on experience and metal toughness. I was physically fit, was mentally tough, but had absolutely no real experience in tackling something this massive. I wanted to get my ass kicked the first time around the climbing circuit so as to be able to say to myself: “Every other race after this one will be cake!” This would help me remove the fear of what was to come in my future of the sport.

I had never trained specifically for a race like this and didn’t really know how to start. I was a sprinter, hurdler, and power-lifter by training where my races never broke the one minute mark. Training for stair climbing / tower running would be a great challenge. I knew I would do well in the shorter races under 500 stairs, but I dreaded anything more than that. I had run cross country before and had also competed in decathlons, but I had never trained for distance or middle distance specifically to win the races. I never thought I would be able to transition from sprinting to distance. This was my first mistake.

Though I made many mistakes while training for the Sears Tower, things I wouldn’t do again, I finished with a respectable time of 20 minutes and 12 seconds. After an hour’s rest, I decided to take the elevator back down to the bottom and run the race again. Why? First, I was disappointed in not reaching my goal of breaking 20 minutes, so I used the second time up as punishment. Second, I wanted to build the foundation of my experience. I had a laundry list of things I would have done differently the second time around (besides changing my training). So, to gain more confidence, I went up a second time and did everything I told myself I should have done an hour earlier. Whatever time I got the second time around would give me a confidence that the first time around wouldn’t have given me since I would have gone up the second time tired.

The first time around was horrible. I ate a Chicago pizza the night before. I got six hours of sleep. I got on the wrong train and got dropped off farther away from the Sears Tower than anticipated and had to sprint for five minutes to the starting line. I got to the starting line five minutes before my start time. My heart rate was at 183 by the time I reached the starting line. (Yes, I was already wearing my heart rate monitor). In those 5 minutes before I started the climb, my heart rate was able to at least drop to 133 beats per minute. But, this was still too high. My legs were shaking I was so nervous. I was about to start a race that was going to kick my ass, and there I was, already beaten up by a 5 minute sprint. I couldn’t have asked for a worse scenario. Oh, I almost forgot, I had to go to the bathroom. Nonetheless, I had to get over this unfortunate start to my day and just focus on what I could control, which was what was to come.

But what was to come didn’t come like I wanted. I went out way too fast, tried not to let one guy pass me (but he did after 40 flights), didn’t use the railings, and I had no idea how to pass people so as not to waste precious strides. Not to mention dealing with people who just wouldn’t let you pass them as they would walk together, shoulder to shoulder chatting away, not getting out of the way of those of us climbing for time. I was amazed at not only how exhausted I was when I finished, but also at how much of that exhaustion could have been avoided with experience.

The second time around I was more relaxed. When I reached the starting line again I didn’t care about running for a time. I was relaxed. The goal was to finish, but to finish by doing everything I should have done the first time around. The only difference was that the first time I double stepped half of the climb, while the second time I decided to just single step it all. I was amazed that the second time around I finished only four seconds slower than the first with a time of 20 minutes and 16 seconds. My main focus was a steady climb pace, using the railing, and passing people on the stairs and not on the platforms. This helped me save 2-4 extra strides per person I passed. It adds up. I got into the zone and a beautiful rhythm. And, surprisingly, I was not as exhausted the second time around.

My first time helped me finish 90th out of 1,744 climbers. This put me in the top 5.16% of the finishers. The goal was to be in the top 5% and break twenty minutes. Though I didn’t achieve this, no matter how close, I achieved something a lot more important: gaining experience. I am 100% convinced that I could have broken 18 minutes that day the first time around if I had the experience. I can’t wait until next year! This time I have my heart set on breaking 17 minutes and getting into the top 1%.

I am changing my training a lot to accommodate for the experience. One of the biggest things I have to do if I ever want to become an elite stair climber, however, is to lose weight. At the time of the race I weighed 163 lbs. Though I am all muscle and have almost non-existent fat, this is too heavy for an elite tower runner. Dropping 15-20 pounds would help me get closer to my dream of being in the elite group. However, I am not sure if I am willing to do this. So what I am going to try to do for the next year or two is compete weighing in at 160-170lbs. If I am not able to reach the elite goals then, then I will consider dropping more weight. Until then, I will still look like a sprinter trying to act like a distance runner. So next time around, if you see someone with an Adidas headband on and blue running uniform,who looks like he should be on the track instead, that will probably be me. Stop by, say hi, and tell me that I sent you!

2008 New Year's Resolution - Athletic Goals

2007-12-26T09:34:00.000-08:00

Bench Press: 340 lbs

Deadlift: 440

Squat: 360

Power Clean: 240

30 pull-ups

5 minute mile

20 minute 5k

17 minute Sears Tower

150 Burpees in 10 minutes

400 meter lunges in 10 minutes

Karl Gotch Bible in 18 minutes

1,000 Hindu Squats in 40 minutes

Why I Mountain Climb. Why I Wander. Why I Run Towers.

2007-12-21T11:47:00.000-08:00

"I am a wanderer and mountain climber,
he said to his heart,
I do not love the plains,
and it seems I cannot sit still for long.
And whatever may still overtake me as fate and experience –
it will be a wandering and a mountain climbing;
in the end one experiences only oneself."
~ Friedrich Nietzsche, Thus Spoke Zarathustra, Third Part, The Wanderer

I was born at a young age, and though conceived in New York City at around 120 feet above sea level, I was given birth in Medellín at an elevation of 5,000 feet. “The City of Eternal Spring” cradled me with the arms of her Aburrá Valley, looked at me with her emerald eyes – lined with a gilded iris – and asked for my untainted embrace. She understood I could not squeeze too hard because the frailty that comes with brittle youth, and accepted my humble and intuitive cry as a sign that no matter what distance my soon-to-come wandering life would put between us, that home would never be near the ocean, but, instead, up in the elevated mountains of the Colombian Andes, where mate de coca would help me fight off elevation sickness.

This embrace is my earliest memory. And as I make my way around the world, I am always homeward bound. This may explain why I want to overcome myself and give birth to a new me over and over again while I’m alive. I may never be born again! I don’t want to be uprooted and transplanted to some far off land where I may forget the look in my mother’s eye and that smile when I would try to call out her name but only bubbles would form around the edges of my lips. Every step I take is somehow guided by this memory.

The mountains are my family, and though they may be distant cousins and aunts, I still know we are somehow related. On fogless days I climb on their backs, as I did when I was a child, so as to get a better view of home.

Awaiting his next move

I watched his hands instead of his eyes.

His fingers walked with purpose

leaving behind the footprints of his thoughts.

As an elder I finally understood

how to play chess with my father.

At four years of age, when most children in my neighborhood were making paper airplanes, eating the orchids out of curiosity, or playing with the parrot by feeding it plantains, I learned how to play chess. I was told that the wooden chess board with green felt on the bottom of each piece was bought in and brought over from New Jersey in one of my father’s trips to the United States. I asked him if it was near Disney and if the streets were clean and made of gold there. He smiled, messed up my hair, then picked up a piece from the board – which looked like it was dropped once because the corner was chipped off – and told me that the particular piece he held was called a Torre, and that there were two of them in the game for each player. It was the first time in my life I had ever encountered the meaning of my last name.

Semantically speaking, I came from a lineage of Towers. I am not quite sure what my Spanish ancestors did in order to deserve such an appellation. They could have been soldiers that stayed up in the watchtower amidst the fog and thick sounds from the night, making sure no enemy took them by surprise. They could have been royalty, and the tower of their residence may have been their favorite part, so they took it on as their name. Or, I could have very well come from a long line of tower cleaners, daily climbing up and down stairs, sweeping each step, making sure it was up to the standards of the king and so that no soldier would accidentally trip and find an unexpected death hiding between the stones. But regardless, this surname was to be passed on – from the old world to the new – to me, hundreds of years in the future. I am confident, however, in stating that from this day forward, I became proud of these pieces, as they were the reincarnations of my (great…) grandfathers.

The Rooks, as I came to call them in my primary school chess club where I learned how to speak English and started playing with people besides my father, became a huge part of my life. These seemingly somewhat valuable, yet, somewhat expendable pieces in the game became more important and significant to me than the King and Queen. Early on, I lost many games in my career to my father and friends because I thought the whole point of the game was to uphold the honor of these two towers overlooking the whole board from the corners. I always wanted to start with the offensive white pieces because these were the first towers introduced to me, and I somehow grew attached to the chipped corner touching the bottom right square where my Queen’s Rook took a stand.

My father never did let me in as to whether or not these Torres from his chess board came from some place near the land of Mickey or if one could see one’s reflection on the sidewalks because they were made of gold or if the streets that paralleled them were polished every day by cartoon characters and groups of singing young children, as I had seen on television. But I did come to find out for myself in the years to come.

It was not until I was twenty-six years of age that I truly understood how to play chess. I say this because it is when I conquered my father for the first time. I no longer mimicked his moments on the board and while sitting in the chair – if body language were a genetic trait, my father’s posture, dragged-foot walk, and fingernail flicking while thinking would be the most noticeable in me – but learned how to walk without his latent guidance. At this moment I knew I was ready to go into the world to represent my last name with honor, like those who came before me. Our last match was a stalemate, as if an implicit dialogue was going on where we said to one another: “Welcome” and “I’ll do you proud”.

My father, like his fathers before him – besides their initial learning years of how to play the game – never lost a match; that is, unless they were playing their own fathers or until their sons were able to surpass them. This was my rite-of-passage into adulthood and not whether I could support myself, smoke, go to war, or vote. For my father, it was my mind that needed the most work, not the body. For if the mind is in line, the body will follow.

“He allowed himself to be swayed by his conviction that human beings are not born once and for all on the day their mothers give birth to them, but that life obliges them over and over again to give birth to themselves.”
~Gabriel Garcia Márquez, Love in the Time of Cholera

“I grew up in this town,
My poetry was born between the hill and the river,
It took its voice from the rain,
And like the timber, it steeped itself in the forests.”
~Pablo Neruda

“Man – a being in search of meaning”
~Plato

Being sworn in for my United States citizenship earlier this week was the saddest day of my life. I was told to hold up my right hand and state the following oath of allegiance: “I hereby declare, on oath, that I absolutely and entirely renounce and abjure allegiance and fidelity to any foreign prince, potentate, state, or sovereignty, of whom or which I have heretofore been a subject or citizen…” I almost walked out of the conference room in front of 721 other individuals, from 90 different countries, being naturalized right there and then. I felt like I was betraying my mother; a guilt that made my heart sickened as if I had willingly killed her for Practicality’s and Survival’s sake. There they all stood, waving their little US flags, singing along to a country music video about how great America was, and nodding their heads to an address to us by the gentleman who the young blonde Russian woman to my left – who was married to a Venezuelan (much to my jealousy) and soon to become a lawyer in May – called “little Bushie”.

The irony of the moment was that my real mother was in the audience. It was this knowledge that actually kept me from departing in the middle of the ceremony. She had brought me to this country eighteen and a half years ago and THIS moment was the climax of the accumulation of that hard work. Walking on eggshells every day for much of the time we were undocumented migrants, stressing about deportation, working two to three jobs cleaning houses and offices, separating herself from her own family back home just so my sister and I could have a better quality of life. If I were to have left, this two decade sacrifice of her life for mine would have been in vain. Only one thought was finally able to comfort this heartbreaking sickness that was my new allegiance to the US. I was consoled in knowing that though I was thereby declaring, in oath, that I absolutely and entirely renounced and abjured allegiance and fidelity to whichever laws and administration may govern the Republic of Colombia, that I was NOT, by any means, renouncing and abjuring my allegiance and fidelity to my mother.

My mother taught me how to love; my father taught me how to think. I climb mountains for my mother. I run towers for my father. I was born between a hill and a river. My heart, my mind, my voice, and my life come not only from my past and the allegiance to this past, but also to the fidelity to myself as a human being who is still alive – a child with desires and dreams and an empty well that has to constantly be filled with meaning in order for it to not become suicidal, stagnant, or static. But regardless of where this wandering mountain climber and chess player may be, I will always feel at home, in a constant state of becoming and experiencing only myself, at 120 feet above any sea level, embracing not only the same elevation where I was first conceived but always climbing toward and above the heights of where I was first born.

****************************

Pleace go to the URL below to listen to a spoken word piece of mine. It is an ode to my mother, Medellín. The photograph above is of my natal city of Medellín.

http://www.thewrit.org/audio/harmony_conspiracy/Julian_Esteban_Torres-Medellin.mp3

Why to train as if God were dead

2007-12-16T16:21:00.000-08:00

"I teach you the overman. Man is something that shall be overcome. What have you done to overcome him? All beings so far have created something beyond themselves; and do you want to be the ebb of this great flood and even go back to the beasts rather than overcome man? What is the ape to man? A laughingstock or a painful embarrassment. And man shall be just that for the overman: a laughingstock or a painful embarrassment..."

– Nietzsche, Thus Spoke Zarathustra

Introduction

In the 19th century, Friedrich Nietzsche pronounced the death of God. He observed a disconnect between sacrificing one’s life in the here-and-now for an afterlife one is not fully certain will arrive. With sacrifices of the body in the here-and-now – as in abstaining from bodily pleasure because of guilt or fear of punishment or judgment in the afterlife or while alive – come sacrifices for the mind, and vice versa. This being so because there are certain traditions that may hinder us from living and experiencing our lives to the fullest and hinder our development – whether that be physically, emotionally, socially, or psychologically. Once the element hindering development is recognized, one can then plan and act accordingly to cultivate the progress of one’s ambition.

Now, let’s not start off by getting on the wrong foot here. I am not purporting that God is dead. My personal religious beliefs are irrelevant when speaking of constructing an optimal training program to achieve your goals in your sport. Nonetheless, I will propose that training as if God were dead will make many into more effective athletes and competitors.

What it means to train as if God existed
Predetermined, Destined, and Fated Life Disposition

We must first begin by describing what it means to train as if God existed. We’ll call this the Predetermined, Destined, and Fated Life Disposition. I will try not to get into too much of the heated religious and philosophical debate here and just extract from it what I find relevant for our purposes of becoming more effective in our respective sports. We will define what it means to live a pre-determined, destined, and fated life as follows:

Believing and acting as if the history of the universe and everything in it – past, present, and future – has already been “written” and we are merely playing out the roles we have already been assigned. In short, the path of my life has already been constructed and I am simply walking that path and there is nothing I can do to change its course. Thus, everything that has happened, is happening, and will happen is and was meant to happen because it was what was intended to happen.

If you believe that everything happens for a reason, especially because of the reasons stated above, then you may be of this disposition.

One does not have to be religious, however, to hold a similar philosophy or understanding of the universe. Individuals believing in the “truth” of horoscopes, palm readers, fortune tellers, etc., also live similarly. Furthermore, those who attribute praise or blame, fame or glory, not to the individual’s deliberate and autonomous actions, but to that of chance or luck – good or bad – may also be similarly disposed.

For our purposes, what is important is the act of passing the buck. Responsibility for our actions, or lack of, is too easily passed away to some metaphysical cause; in turn, relieving us of accountability for such actions. Or, some may even find solace is blaming one’s own character flaws, as in blaming things on one’s “genetically” acquired temper or impulsiveness. It is too easy to justify not working toward your ambitions and goals, too easy to find an excuse for not going for a run or hitting the gym or eating that tub of ice cream, too easy to just say “things happen for a reason” and just let whatever happens happen because “God willed it to happen” or that is what was “meant” to happen since it did happen.

What it means to train as if God were dead
The God is Dead Disposition

On the other hand, what it means to train as if God were dead requires a different disposition. We’ll call this the God is Dead Disposition. Being Godlessly disposed while training does not necessarily mean you have to give up your religion, God, faith, beliefs, or traditions. It simply means that for your training and your competitions in your sport, you will act as if there was no master plan, as if things were not destined or predetermined or fated. By changing this mindset you change the way you not only see the world, but, most importantly, interact with it.

Humans are linguistic creatures. We think with language. Language has meaning. We use this meaning as our guide as we engage ourselves and our surroundings. A person who believes the world is going to end on the December 21st, 2012 – when the Mayan calendar ends – will most likely plan her life and act differently than a thirty year old who believes she will live well into her 70s. The power of thought on our actions is extremely important and powerful. This is the way we are disposed to the world.

One must first acknowledge one’s current dispositions – which include all of our history, beliefs, traditions, biases, and prejudices – in order to then put them under the microscope and try to really understand why one does what one does. Whether you will succeed at this 100% is very unlikely, but it is the act of recognition and reflection that is important. Only then will you be able to possibly modify your thoughts and actions into something that will help you fulfill your ambitions in your sport.

Replace common thinking with uncommon thinking

To be the best you cannot think and act like the rest! When people questioned Michael Johnson – world 200 and 400 meter record holder – and criticized his running form for not being like what was taught by coaches, he responded that if he were to have changed his form, he would have been right back there with the rest of them and would have never broken the records.

True, not all common thinking hinders our development or stops us from being effective. However, all common thinking should be questioned and examined before applied to one’s lifestyle and training regiment. Most athletes are told what to do, and they do it. The best athletes understand the physics and the psychology behind what they do.

Common knowledge alone will not make you a champion. Hard work alone will not win you the gold. Practice does NOT make you perfect if you are practicing something that will hinder your development. Running at a speed of 27 mph while tied to a tree will get you nowhere fast regardless of how hard you are working. Creativity and thinking outside the box alone will not necessarily get you to stand on top of the podium. You need to know where you are going and the best possible way to get there. This requires knowledge and knowing how to apply that knowledge.

It is the marriage between common knowledge and creativity that will allow you to be able to innovate a plan of action that best suits the needs and requirements of your ambitions. When you get to this level, you will read the world with different eyes. You will begin to notice, observe, prepare to act, plan action, and act in ways you never thought of before. You will become a more powerful reader of the world and yourself, which will then allow you to become a more effective athlete and competitor.

Concluding Thoughts

By acting as if there was no master plan, as if things were not destined or predetermined or fated you will be more apt to take responsibility for your own thoughts and actions; will hopefully stop making excuses for not being able to accomplish or work toward your ambitions; will own your past, present, and future; will wake up every day with the disposition that whatever you decide to do for the day has your name written all over it and not God’s or Fate’s or Destiny’s. When you are disposed with the mentality that the only one to blame for your actions is yourself, you are more willing to dissect and choose your actions and thoughts more carefully.

Think of it as a training method, not as a lifestyle change. This may be difficult for many who fall under the first disposition. Think of it as a different exercise that you are adding to your routine. The body is not the only thing that needs training. Training the mind is just as important as training the body. Your mind too needs a strong will power and discipline if you desire to be the best.

A disposition that allows for you to feel and act as if you and you alone are autonomous for your actions enables you to be more effective in the real world. Individuals usually become passive when they accept the cards they are dealt as if it was their calling or duty or role in life to remain separated from trying to achieve goals and dreams to the full potential of their abilities. The first disposition is often swallowed to come to terms with life’s pain, suffering, and difficult situations. It is the opiate of the people. It relieves a lot of the stress that comes with guilt or uncertainty. But if you want to do more than just survive, you will need to move beyond this opiate, acknowledge it for what it is, and swallow a different pill when a different situation calls for it and requires it.

What one needs to fulfill one’s ambitions is active, not passive. What is needed is to remove the idea that people are “born leaders”, “born talented”, “born with ambition”, “born natural athletes”, and replaces it with one that will open the door for more opportunities to take advantage of in order to accomplish your goals.

The hard part of this exercise is swallowing the pill. Some times I tell myself that I would rather go run up a mountain or the Sears Tower than train my mind because training my body is so much easier. It is difficult to dissect your thoughts and actions and ask yourself why you are doing what you are doing and if that action or thought falls under the first or second disposition. If you are not used to this type of thinking or training, don’t worry about it; like learning to do any other new sport or exercise routine or movement, it takes time and deliberate and reflective repetition to transition into making it look “natural”. With time and proper practice you will get to the point where you will no longer be trying to be disposed in such a manner, but will actually be disposed in such a manner without thinking or trying. When I was learning how to ride a bicycle or drive a car I would have to recite step by step, in my head, what I was to do. Now, I just do it. Training dispositions are similar.

And just remember, it doesn’t hurt to try. If the world is pre-determined or fated, then whatever you do, even if you try to swallow this pill, was what was meant to happen because it happened. And if the world is not determined or fated, then you have just taken deliberate steps toward achieving your ambitions. Either way, it’s a win-win situation where the only guiding light in sight is acting toward fulfilling your dreams.

Darwin on Colombian Climbers

2007-12-12T23:43:00.000-08:00

“I’m not afraid of heights. I’m afraid of widths.” – Stephen Wright

Throughout history people of all cultures have somehow found ways to justify their physical attributes or dispositions or actions. Colombians are no different. In the early 1900s – after a century ended where there were 11 different constitutions and 64 different revolutions – churches and schools began to educated the public with the idea that Colombians were overly passionate, emotional, dramatic, and violent because it was in their genes. This idea penetrated the social consciousness and may be attributed to the current acceptance of violence as a means to change the social and political scenery. Or, it may not have been a contributor. The point being that many things can be justified on leaps of faith or simply the desire to believe what one wants to believe in order to find some peace with past, current, or future circumstances. I am no different.

I too have my own Darwinian theory on Colombians. This one, however, on why I believe many Colombians have the genetic advantage for vertical/climbing sports rather than horizontal. A handful of these recent vertical accomplishments are noted below.

---July 29, 2007, Juan Mauricio Soler Hernández wins the year's King of the Mountains title at the Tour de France.

---May 24, 2007, three Colombian women reach Mt. Everest – Ana María Giraldo, Katty Guzmán, and Mónica Bernal – as part of their campaign in the fight against breast cancer.

---May 23, 2007, Luis Felipe Ossa summits Everest without supplementary oxygen, becoming the first Colombian to top-out Everest that way.

---Fernando Gonzalez-Rubio, first Colombian to reach the summit of Mt. Everest, is currently on pace to climb and summit all of the 14 tallest mountains in the world (8,000 meters +).

---September 11, 2006, Rolando Ortiz wins the premier position in the sport of mountain running: the World Mountain Running Trophy.

---September 11, 2006, Yolanda Fernández finished in sixth place in the World Mountain Running championships.

---The Tour of Colombia is considered the most difficult, masochistic, and grueling cycling race in the world. One example is the toughest stage of the race where the cyclists have to ride a 3,313 meter (10,875 foot) pass that commences in a lush and tropical valley and must climb their way 21 kilometers (13 miles) up to the freezing oxygen starved Andean plateau before having to descend into the jungle. It is such a difficult race that most of the world elite riders skip it on their yearly competitions.

Nonetheless, I don’t want to take away from Colombia’s horizontal sports, where we’ve been world champions in boxing, cycling, speed skating, tango, and salsa, just to name a handful. But there is something that has always intrigued me about the ability and desire of Colombians to go vertical.

I would like to believe that such ability not only partially comes from ambition, hard work, and determination, but also from genes. I think we are genetically disposed, more so than many others, to be able to go vertical. Here’s my reasoning.

The longest and second highest mountain range in the world, the Andes Mountains, goes through Colombia. The llama was not as large a part of pre-Columbian Colombian life as it was for other natives of Andean countries like Chile, Argentina, Ecuador, Peru, and Bolivia. The llama was a key link to the survival and development of the Incas of the Andes. It was, and still is, a beast of burden and used for fiber production and meat. Such an animal helped many of the Amerindians with travel, exploration, and survival, since llamas are able to carry 25-30% of their body weight for several miles. The llama for pre-Columbian Colombian natives, however, was not a huge part of every day life. So without llamas, or horses/mules/donkeys before the conquistadores came, or any other beast of burden, my ancestors had to survive in the middle of this tremendous mountain range. They had to evolve to deal with climbing and hiking up mountains, carrying things themselves, in order to travel, explore, hunt, and survive. So, in simple Darwinian terms: those who were fit for such kind of life survived to pass on their genes, while those who didn’t survive didn’t pass on their genes. Thus, with this essay I would like to give credit and give my thanks to those important variables that have made many of us Colombians able-bodied to take on mountains and towers.

Thank you Andes Mountain Range.
Thank you llamas for sticking primarily below the equator.
Thank you to those ancestors who survived and lived to pass on your climbing genes.

I hope to one day add on to the Colombian vertical accomplishments and make my country proud by bringing home a first place finish in some of the most difficult stair climbing/tower running competitions around the world.

Again, this is the pill I swallow every day when I train. Whether my theory is right or wrong is irrelevant and not important to me. It gives me meaning. It makes me feels as if I am part of a lineage. Makes me feel as if I need to make my country proud because it is what I was bred to do. It motivates me not to give up during the middle of the race or during the course of my training because I would be letting not only my whole country down, but my heritage. I think of all those poor ancestors who died on those mountains because they were not genetically sound to survive. No sir! No ma’am! I do not just climb for myself; I climb for them; I climb for my country; I climb to keep passing on a lineage and to keep a tradition alive. I climb to give others hope and meaning. I climb so I feel at home not matter where I am.

My theory may not necessarily be completely valid or sound, but, like stated earlier, there are many things that can be justified on leaps of faith or simply the desire to believe what one wants to believe in order to find some peace with past, current, or future circumstances. I am no different. It is this theory and belief that gets me through my training. The pain of feeling my heart max out at 205 beats a minute or training at a consistent 92% of my max heart rate for 20 minutes is worth it when I know I am honoring those ancestors who were the losers in Darwin’s game of evolution. I climb to keep their memory alive. And I won’t stop until I either win, or my heart gives out trying. (Hopefully the former option occurs first so it gives me enough time to pass on my genes).

What my readers should take with them is not what I believe or what I have found meaning in. The point, rather, is to understand that the mind is just as an important variable as the body when training for a competition. If our minds and will power give up, then so do our bodies, regardless of the shape we are in. With such a masochistic race, a lot of pain and suffering come into play. One wants to give up before one commences because one knows that for the next 3, or 5, or 20 minutes one is going to be walking down an alley where you are going to get your ass kicked with baseball bats. You need your mind to be strong enough to survive that kind of mental torture. Do you have the will to keep going knowing what is to happen? Do you have the will to keep going knowing you want to give up or that your body may give up before your mind does? This is where meaning comes into play. Knowing exactly why you are putting yourself through this may be what you need to pass on the urge to give up. My meaning is the pill I have swallowed (stated above). What is yours?