“Those the gods would destroy, they encumber with a TRX instructor”

It’s always some heavily muscled personal trainer. My toughest moments at Goruck challenges are when I must fireman’s carry a teammate, and it’s never the vegetarian triathlete who works for a socially conscious startup. I always get the dense, hypertrophied Paleo stevedore-type who runs a gym.

It’s amazingly easy to fireman’s carry someone, but it’s surpringly hard to keep it up for long. So today’s game was called “Desmond Down,” in honor of the barrel-chested personal trainer whom I had the horror honor of helping to carry for the last mile on Saturday, when he was suddenly designated a “casualty” by cadre fiat. I trudged up the Rock of Faeries shoulder-carrying the 150# sandbag.

You’d expect the climbing to be the worst part, and you’d be right, but I was surprised by just how hard–I’ll bet the last 150 vertical feet took close to an hour. And it wasn’t much easier to lift the bag onto the shoulder in the first place. In both cases, the golden rule seems to be keep your hips directly under the bag. “Duh,” right? But you can let the hips drift without noticing, and even a couple of inches increases the stress and heart rate.

I’ll do this one again, but not on rocky slopes. I have plenty of good training ideas that don’t risk falling on igneous rock, and if I had attempted this in the shallowly-treaded Goruck boots, I’d be blogging from Valhalla right now.

D-Day

Today’s the day, friends. 24 hours, 40+ miles, with logs, sandbags, PT beatdowns, and surf torture along the way.

Wherever you are today, get after it! Hammer along with me and (I’m completely serious about this), please remember my team and me in your thoughts and prayers. I may be Buddhist, but I’m not choosy about where I get my numinous intercession.

Everyone Should Do LSD

Part 4 of our series “The Tao of the Lazy Badass”

Long, Slow Distance

I hate to say this, but your single biggest priority is to create some modest aerobic base. If you were cursed by an evil genie to be allowed only one kind of exercise, it would need to be something aerobic.

Come on, Eighties, you’re better than this.

Why do I hate saying that? Because it sounds so 1980s, when America fetishized cardio to the neglect of all else and said we should avoid dietary fat and live on bagels and pasta. 

But you get the most happiness, health, leanness, and energy from a modest dose of easy aerobic exercise.

And I really do mean easy. I’m talking a maximum heart rate of 180 minus your age. That’s nothing. Unless you have a good aerobic base already, that’s probably just a fast walk while swinging your arms. 

And the great part is, you benefit MUCH more from that easy pace than by pushing yourself. If you care about why, read the writings of endurance super-coach Phil Maffetone. Maffetone trains elite athletes mostly or entirely in that 180 Minus Age zone, which is also where the endorphins and the bliss are. But whether or not you concern yourself with the “why?” the important point is this: by keeping your heart rate low, you IMPROVE the training effect. You are not compromising your training by going easy. You will outperform the people who train at too high a heart rate (which is almost everyone).

How do I figure out my heart rate?

The Polar FT1. It’s old, basic, debugged, and the least expensive of the reliable, useful ones. If Stalin had a heart rate monitor, it would be this one.

Buy a heart rate monitor. You’ll need to spend about $60 for an adequate, reliable basic model. Frugal to a fault, I seldom recommend throwing away money on wiz-bang fitness devices. But a heart rate monitor is one of the few exceptions. It really does help SO much that it’s a must-buy even for a tight-fisted Buddhist stoic who thinks that if the Red Army considered something an unnecessary frippery, you can too.

No, you don’t need to start running

Leonard’s Schwartz’s forgotten classic, Heavy Hands. Run, do not walk, to this book. Or at least power walk there.

So do I mean that you should start walking or running? Nope. Do anything that elevates your heart rate to that magic number and holds it there steadily. You can ride a bike, roller blade, paddle or row, ski or snowshoe, and you might also really like another obscure activity from the 80s called HeavyHands. Trust me on this one: HeavyHands is awesome and makes you feel incredible.