By Jerry Long, May 9, 2011

I’m excited to share this draw weight strengthening workout with you as I’ve had good luck using it.

In my personal experience some of the least useful advice I’ve received is, “Go to the doctor,” and “Go to your local archery pro shop.”  Two to three years ago I developed pain in my left shoulder – probably (according to the doctor) due to a workout routine that focused heavily on dips, pull ups and pushups, but likely exacerbated by archery (according to me).  At one point it actually became painful to shoot a back-tension type release.   The continuous dull aching and sometimes sharp pain were annoying and bothersome.  A doctor’s appointment resulted in nothing; no improvement, no diagnosis.  Believe it or not what eventually broke the worst of the pain was a visit to The Brothers’ Cottage and the therapeutic jets of their hot tub.  That didn’t completely fix it though.

Then I stumbled on this article by The Hunt Doctors, Strengthening Your Bow Pull.  No stranger to The Hunt Doctors I’d previously received excellent advice from them regarding a Deep Vein Thrombosis (blood clot) and what precautions I should take during a 17-hour flight to Republic of South Africa.  Unlike other unhelpful articles I’ve seen on the subject their draw weight strengthening article recommended specific weights and repetitions, didn’t try to sell me a new piece of equipment and, most importantly for a simple guy like me, just plain made sense.?

In order to make it a more complete workout and include things I consider important I’ve incorporated their shoulder oriented workout into my routine.  Below is the result.  I do this routine along with a run from my running schedule and/or other cardiovascular exercise.  Each workout is started with a warm up period and targeted stretching.  A more complete stretching routine is accomplished post-exercise.   As a reference point I’ve included the weights I use considering I’m 41 years young, 5’ 6” and 138 pounds.  Pictures of the exercises are given where I thought there might be some ambiguity.  Remember, as The Hunt Doctors humorously point out in their article – no machismo!  The day of the week is irrelevant. 

• Monday
  • Crunches on a fitness ball – 50 repetitions (no weight)
  • Front Arm Raises – 3 sets of 10-12 repetitions (10 – 12 lbs)
  • Rows – 3 sets of 10-12 repetitions (35-40 lbs)
  • Push Ups or Bench – 3 sets; pushups to failure or 10-12 repetitions on the bench (30-35 lb dumbbells)

Front arm raises – start with arms at sides and raise them, alternately, to about head height.

Rows – start with arms hanging straight down and pull the weight to you as shown.  Note the combination cooler/bench.

• Wednesday
  • Crunches on a fitness ball – 50 repetitions (no weight)
  • Lateral Arm Raises – 3 sets of 10-12 repetitions (8-10 lbs)
  • Military Press – 3 sets of 10-12 repetitions (20-25 lb dumbbells)
  • Push Ups or Bench – 3 sets; pushups to failure or 10-12 repetitions on the bench (30-35 lb dumbbells)

Lateral arm raises – start with arms at sides and raise with thumbs pointing down to shoulder height.

Military press – start with hands at about shoulder height and fully extend arms above head.

• Friday
  • Leg raises – to failure (no weight)
  • Bent Over Arm Raises – 3 sets of 10-12 repetitions (8-10 lbs)
  • Arm curls – 3 sets of 10-12 repetitions (20-25 lbs)
  • Push Ups or Bench – 3 sets; pushups to failure or 10-12 repetitions on the bench (30-35 lb dumbbells)

Bent over arm raises – start with arms hanging down and raise with thumbs pointing down to about shoulder height. 

Throwing in a few “Maggie weight” squats can’t hurt.  Who says you need expensive exercise equipment?

Judging from other articles I’ve read many of these same exercises are used in post shoulder surgery rehabilitation efforts (much lighter weights).  After only two weeks of this routine my shoulder felt better and it has remained better.  I’m not trying to increase my draw weight as I already shoot 68-70 lbs and don’t see any need for more, but I do want to maintain that weight as I grow older.  This workout has made a difference in my bowhunting life and I hope it is helpful to you also.

happy hunting, dv   

If you liked this blog you may like the following:    

• Half Marathon Down
• Get In Shape – Keep It Simple Bowhunter
• Of Bowhunters And Runners – Extreme
• Bowhunting Fitness – Warrior Dash

Feedback, Questions & Comments   

I’d like to hear your tips, feedback, comments or questions.  Please leave them below.     

Subscribe    

Like this blog? Want to be notified of updates? Subscribe via RSS feed by clicking here.  

 Subscribe in a reader  

Follow on FaceBook  

Copyright © Jerry E Long, 2009-2011

I take a look at my bowhunting successes and failures of 2010.

February and Winter Bowfishing

Seth poses with carp from our Valentine’s Day adventure.

After a couple years of information gathering outdoors buddy Seth and I finally got out for a winter bowfishing session, see The Best Valentine’s Day Ever – Winter Bowfishing.

April Brought BowDekeTastrophe

Shady Lady was unharmed during BowDekeTastrophe.  Jake Mobile wasn’t so lucky.

An extremely short turkey season turned even shorter when something went awry during an in-the-blind practice draw.  Jake mobile got an arrow in the head and Seth and I learned to restring a compound bow using woodworking clamps.

May’s Running Goal Failure

Ron and I before I dropped out at the 13.1 mile point.

Despite 18 weeks and over 430 miles of preparation I failed to accomplish my goal of completing a marathon in 2010.  Just two weeks prior I’d completed a 22 mile practice run, only 4.2 miles short of a full marathon, but an unseasonably warm day put the smack down on me at the 13.1 mile point.

June Brought a Physical Challenge Win and a Proper Celebration of My 41^st Birthday

I navigate some straw bales during the CYO 5K Challenge and crawl through mud for Warrior Dash.

At 40 years old I won, not just my age group, but overall, the local CYO Band 5K Challenge, read about it here, which combined a 5K run with obstacles.   Also, I celebrated my 41^st birthday by participating in the Midwest running of Warrior Dash, The Craziest Frickin’ Day Of Your Life.  Warrior Dash combines a 5K run with obstacles, mud (lots of mud) and fire.  I took twelfth in my age group of 258 participants on that day’s running.

August Took Me to Africa

Beginning my South African adventure with Dries Visser Safaris.

After a year’s worth of planning, preparation and anticipation I finally boarded the plane for South Africa.  The trip was a bowhunter’s dream and that of a life time.  See my detailed daily journals here.

September, October and November Brought Whitetail Season and Success

I make up for a tough 2009 Wisconsin whitetail season.  

I saw more whitetails while hunting in Wisconsin this year than any other year, ever.  And after 2009’s dismal whitetail season I was grateful for it.  Hunting on some new private proper in southeast Wisconsin that is open to the public via drawing I was fortunate to take a doe, see Beating the 2009 Whitetail Bust, and a buck, see dv’s 2010 Wisconsin Whitetail Buck.  In early October I was also lucky enough to spend some time in a hunting blind with my brother, Terry, in our native Kansas.  Although we didn’t harvest any animals it was a successful hunt for many reasons. 

Late December Brings Vapor Trail Archery

I was lucky enough to be chosen for my first Pro(motional) Staff opportunity with Vapor Trail Archery.  I’ve used and relied on their strings and cables for many, many years.  They are products I believe in and I’m extremely happy to be on their Pro Staff. 

2010 Running Summary

Maggie is in the lead on a weekend run.  She’s always in the lead…

My I-pod Nano in conjunction with Nike+ tells me I ran 773 miles in 2010 burning 79,476 calories.  That was an average of 3 times per week with an average 15 miles for each of those weeks.    

Well, those are the highlights from 2010.  I hope your bowhunting year went well and 2011 is even better.

happy hunting, dv 

If you liked this blog you may like the following:

• Beating the 2009 Whitetail Bust
• 2010 Everyday Wisconsin Whitetail Bowhunting Successes
• Bowhunting Fitness – 5K Obstacle Run
• Bowhunting Fitness – Warrior Dash
• The Best Valentine’s Day Ever – Winter Bowfishing
• WWAC – What Would Africa Cost?
• dv Goes to Africa – Expenses Part I
• dv Goes to Africa – Expenses Part II
• dv Goes To Africa – Bow and Arrow Set Up
• dv Goes to Africa – Packing List and Packing
• dv Goes To Africa – Completing The CBP Form 4457
• African Archery Safari – Part 1
• African Archery Safari – Part 2
• African Archery Safari – Part 3, Travel Day 3
• African Archery Safari – Part 4, Hunt Day 1
• African Archery Safari – Part 5, Hunt Day 2
• African Archery Safari – Part 6, Hunt Day 3
• African Archery Safari – Part 7, Hunt Day 4
• African Archery Safari – Part 8, Hunt Day 5
• African Archery Safari – Part 9, Hunt Day 6
• African Archery Safari – Part 10, Hunt Day 7
• African Archery Safari – Part 11, Hunt Day 8
• African Archery Safari – Part 12, Return Trip Day 1
• African Archery Safari – Part 13, The Conclusion

Feedback, Questions & Comments
I’d like to hear your tips, feedback, comments or questions. Please leave them below. 

Subscribe
Like this blog? Want to be notified of updates? Subscribe via RSS feed by clicking here.
Subscribe in a reader 

Follow on FaceBook

 By Jerry Long, June 24, 2010 

Participating in the “The Craziest Frickin’ Day Of Your Life” sounded like an excellent way to celebrate my 19th, errrrr, 41st birthday. 

What Warrior Dash Is

What is Warrior Dash you ask?  Similar to the event I wrote about in Bowhunting Fitness – 5K Obstacle Run, Warrior Dash combines a 3.1 mile run with various obstacles.  Compared to that run, though, Warrior Dash is on steroids.  Here are a few excerpts from Warrior Dash to get a sense of what it is all about.  

Why do we get warrior helmets?
They’re awesome.

How do I train for Warrior Dash?

1.   Day one: run as far as you can. Go home. Day two: do the same thing.

2.  Find the dirtiest pond in your neighborhood and snorkel in it – in your slippers, without goggles.

3.  Practice your climbing and crawling skills at your local jungle gym.  Ignore the small children and parental glares.

4.  Do not shower or shave for weeks in order to obtain a true Warrior look.

Are there showers available after the challenge?
There will be a fire truck and hoses to help spray you down, but stay home if you don’t like getting dirty.

Most races do (blank).  Why doesn’t Warrior Dash do it that way?
Warrior Dash is not most races.  Warrior Dash does what Warrior Dash wants to do.

Warrior square was a muddy, mucky mess.

The Obstacles

Here’s a link to the course map for as long as it is available, although the obstacle sequence and course were slightly changed just before the Dash.  Besides the one ever present and over abundant general impediment, mud, obstacles included:

Splintering Spools – An impenetrable line of large wooden cable spools.  Up, between and over. 

Walk The Plank – Cross a muddy ravine on a plank.

Junkyard Jam – Scale the cars to continue along the course.  I could leap up on the hoods or trunks, but they were just high enough for my short legs that I had to pause and regain my balance each time.

Satan’s Slope – Actually, going down the slimy slope wasn’t even a challenge.  Going back up elevation was the tough part. 

Tunnels of Terror – Tubes big enough to navigate through with rocks in the bottom to gouge your knees. 

Paintball “Hogan’s Alley” with Barrier Entrance – Scale a 36″ round drainage pipe with an immediate steep down hill followed by a course through paintball city.  Scaling the 36″ pipe was my toughest physical challenge.  I could only jump to about the 11 o’clock position and had to drag myself the rest of the way over.

Slithering Swamp – Water and mud just deep enough to suck the energy out of your legs.

Warrior Wall – Scale a series of 40″ wooden walls.  Unlike the drainage pipe these were easily scaled with a “saw horse” type hand-assisted leap.

Hay Fever – Climb a hill of straw bales.  I was most fearful of this obstacle – reminiscent of my allergy to the stuff and my days growing up in Kansas working in the hay fields.  Turns out it was a cinch to scale one side and slide down the other. 

Cargo Climb – Ascend and descend a cargo net over an obstacle.  This is easy right?  No so fast.  The net’s rope moves, sags and shifts under your weight and attempts to scale it.  Having climbed cargo nets in order to return to ship after mid-ocean swim call, I was prepared for this one – steady as she goes and be sure of my next grip or step. 

Tire Obstacle – The normal old “run through tires” routine.

Hell’s Hills – The most mentally challenging obstacle for me.  I don’t know how many 3-12′ hills I ran over.  Just as I thought I’d crushed them the course looped through another section.

Warrior Roast – Two fiery speed bumps with mud pits before, after and between.  Leaping over the fire was easy.  Remaining upright in the slime pre & post leap was the hard part.

I’m between Warrior Roasts.

A close up of Warrior Roast.

Muddy Mayhem – Navigate through the mud and slime under the barbed wire.  I chose not to dive in, but buddy Roger did.

Doing It

At 11 minutes in I was approaching Warrior Wall, my chest was on fire and my upper body felt like ragged jelly.  I judged I had probably completed a mile.  I couldn’t hear the band anymore and desperately wanted some musical motivation.  By the two mile point I’d started trying to motivate those who had begun walking.  Then Hell’s Hills beat me down mentally and I uttered barely intelligible words to them.  

I finished in 23:26:65, number 12 out of 258 in my age group and number 259 of 5,246 total runners for the day.  Both in the top 5%.  By goodness, I can live with that and I say, “I am a Warrior.”  As Roger and I walked to the showers I heard someone say, “I have a lot of medals, but this one means the most to me.”  I second that.

Just after Muddy Mayhem I approach the finish line.

Buddy Roger and I pose with our medals (can you find them?).

Overall

Originally scheduled for one day the event sold out QUICK.  When a second day was added it sold out nearly as quickly.  Warrior Dash was well run including off-site parking and shuttles.  Packet pick up, which I dreaded due to the shear volume of people, was smooth – there was one person in front of me.  Participants included 66 year old females, 77 year old males, a female 39 year old with a gender winning time of 20:20:95, a group of less-than-athletic women assisting their inflatable team mate and many, many more.  I recommend Warrior Dash to anyone looking for something athletically different.  It was a blast.

Donated shoes are cleaned and provided to those in need.

happy hunting, dv 

If you liked this blog you may like the following:  

• Half Marathon Down
• All In – Registered For The Wisconsin Half Marathon
• 7 Miles In – Training For A Half Marathon
• Get In Shape – Keep It Simple Bowhunter
• Of Bowhunters And Runners – Extreme
• dv’s List Of Archery and Bowhunting Don’ts
• Bowhunting Fitness – 5K Obstacle Run

Feedback, Questions & Comments 

I’d like to hear your tips, feedback, comments or questions.  Please leave them below.   

Subscribe  

Like this blog? Want to be notified of updates? Subscribe via RSS feed by clicking here.

 By Jerry Long, May 24, 2010 

A little running, a little agility and a win for dustyvarmint.

I thrive off the physical challenge of bowhunting; carrying stuff, climbing trees, shooting bows, traversing the woods, dragging a deer that weighs more than me across field and forest.  And I just like running – it sets me free.  While running down a street the other day another runner asked me what I was training for.  When I had no reply she said, “Oh, just life then.”  With those things in mind and to prepare for Warrior Dash, The Craziest Frickin’ Day of Your Life, which I’ll be running to celebrate my ummm, 41st, ummm birthday I ran the CYO Band 5K Challenge this last weekend.

This excellent event coupled a 5K (3 miles) run with six spaced obstacles:

1) Run through tires and go over, under or around three barricades.

2) Run up and down hills.

3) Go over, through and over straw bales.

4) Carry a 40 pound water container up a hill, around a cone and back down again.

5) Jump up on a box and back down with both feet 10 times and then jump rope 50 times.

6) Remove shoes, climb an inflatable hill with more obstacles, replace shoes.

Within the first mile it became clear I was likely not far behind the lead 5K Runners and very near the front of the 5K Challengers.  By the water carry obstacle I had taken the lead among the challengers. 

I finished the challenge with a time of 25:06, only one second behind the third place regular runner in my age group (whom I was cheering on while running to the result of a thank you “five” on finishing) and 14th overall amongst all the regular runners.  Can you believe it?  I was the Challenge’s overall winner.  I’m just glad to “represent” at my age.

I won, I won and a celebratory breakfast burrito.

If you’d like to participate in these types of events here are some resources:

Merrell Down and Dirty Mud Run – Running, mud – what more can you want?

Running in the USA – Nation wide list of running events.

Warrior Dash – Running, mud, fire, obstacles, warrior helmets, costumes – The Craziest Frickin’ Day of Your Life.

Western Wanderer – California bowhunter, trail runner and fellow Skinny Moose blogger John Martin shares his experiences.

happy hunting, dv

If you liked this blog you may like the following:  

• Half Marathon Down
• All In – Registered For The Wisconsin Half Marathon
• 7 Miles In – Training For A Half Marathon
• Get In Shape – Keep It Simple Bowhunter
• Of Bowhunters And Runners – Extreme
• Slick Trick Burgers

Feedback, Questions & Comments 

I’d like to hear your tips, feedback, comments or questions.  Please leave them below.   

Subscribe  

Like this blog? Want to be notified of updates? Subscribe via RSS feed by clicking here.

 By Jerry Long, May 10, 2010

I’ve been a runner for a long time and never really considered any of it extreme.  That is until I found some new running acquaintances. 

I think bowhunters in general, regardless of gender, revel in pursuing their chosen recreation in a manner beyond the ordinary.  Granted, males probably make a little too much of it all (as usual), but I still believe it to be a common attitude.  While a gun season may last a week or slightly more, we’re dedicating months.  We’re carrying treestands, blinds and who-knows-what who-knows-how-far.  We take actual pleasure in walking farther, getting closer and sitting longer.  Having belonged to five archery clubs in three states, I’ve known a lot of bowhunters.  Besides popular names like Cameron Hanes and Dan Stanton I’ve not known a lot of them who run more than a very short distance (and that may typically involve a cooler). 

After completing a half marathon, 13.1 miles, see Half Marathon Down, in 2009 I decided a marathon, 26.2 miles, was in order for 2010.  The training plan actually started the last weekend of December which was the weekend before our archery deer closer; usually the coldest weekend hunt of all.  Anticipating cold, nasty training weather for a May marathon I joined a close-to-home gym with plenty of treadmills.  I put in a couple of runs there, but a 6-mile, 1-hour jog on a treadmill sucks in my opinion.  Obviously, my true preference is the great outdoors.  At that point I started talking to more experienced runners.

Running a half marathon in 2009.

U.S. Navy Chief Petty Officer Bill said, “It won’t get too cold this winter to run outside.  It was 16 degrees last Saturday.  I had to run with my hand covering my water bottle’s lid to keep it from freezing.  I took a wrong turn and ended up running in 12 inches of snow.”  While I’m no stranger to running in a little snow and cold I decided it was time to “buck up” and change my attitude.  So, I dressed warmly and did more miles.  Rain, snow, wind, cold, no matter – out running.  However, upon reaching the 15 mile point it was necessary to seek out the mental support of running partners since I’d complain to Mrs. dustyvarmint if I’d have to drive that distance for pizza on Friday night.  So, I sought out the Kenosha (WI) Running Club.

Maggie doesn’t seem to mind the weather (or that I’m slow).

On my first run with KRC I met Kelly*.  I don’t remember the temperature, but she’d already run quite a few miles and had frost covering her hat and the last 2-3 inches of her pony tail.  Frost on your hat and hair?  Are you serious?    I thought I’d hunted in some cold weather relative to here in the Midwest, see A Clothing “System” For Cold Weather Bowhunting, but I’ve never seen anyone with frost on their hats or hair.  She ran with us as a group.  Then she ran some more afterwards…  That’s extreme. 

About that time former dogsledding companion Judy, see OIF/OEF Veterans Dogsled With Outward Bound, contacted me saying she was cruising toward Antarctica to participate in a half marathon, see Antarctica Marathon 2010.  Just being ferried ashore and back aboard in little boats was extreme.  Let alone running in calf high mud, rain, wind and bogs.  On the return trip her ship experienced 40 degree rolls.  In my 20 years of Naval service the largest rolls I ever experienced in the wintery North Atlantic was 35 degrees.  That’s an extreme running adventure. 

Then I ran 16 miles with Sally*.  Sally had me up and running at 5:45 am on a Saturday (up at oh-dark-thirty on a Saturday with no hunting involved – huh??).  On dark trails.  I was prepared for trouble with a cell phone.  She brought pepper spray (more to use on me than strangers).  Then I ran 18 miles with Kelly again.  She had me up and running at 5:30 am on a Saturday (again with no hunting involved).  I say that’s extreme…

Just last weekend the forecast was for 18 mile-per-hour winds gusting up to 35 mph.  It was wet and it was 36 degrees – miserable.  I really wanted to get in thirteen miles, but would anyone show up for our group run?  Could I lie in bed and not feel guilty?  Of course I couldn’t and of course they showed – one of the largest outings I’ve attended yet. 

There is one other extreme likeness between runners and bowhunters I want to mention, though.  That’s excuses.  Both groups have a litany of ‘em.  Right now I’m trying to figure out how to use bowhunting excuses for running and vice-versa to change things up a little.  You know, like, “I didn’t hit the 12-ring due to Joe’s snot rocket (a mucousy  running hazard) hitting me in the eye.”  Or, “I’ve got running (target) panic and I just rip off a couple extra strides out of no where.  It’s killin’ my run times.” 

However, now, as I drive about when the wind is howling (curses on that wind), the snow and rain are coming down and the temperatures are way low I pay attention.  I see people out running.  Not just performance athletes in the latest sporty attire, but everyday people like me.  Toughing it up, training it out.  Gettin’ it done for the next big run…and formulating excuses…

*Names changed to protect the extreme.

happy hunting, dv 

If you liked this blog you may like the following:  

• Half Marathon Down
• All In – Registered For The Wisconsin Half Marathon
• 7 Miles In – Training For A Half Marathon
• A Clothing System For Cold Weather Bowhunting
• Get In Shape – Keep It Simple Bowhunter

Feedback, Questions & Comments 

I’d like to hear your tips, feedback, comments or questions.  Please leave them below.   

Subscribe  

Like this blog? Want to be notified of updates? Subscribe via RSS feed by clicking here.

I suppose I must start out with the obligatory statement that I am not a doctor or a licensed trainer – I’m a worker-outer.  So, if you aren’t in shape, but want to get in shape, maybe you should start by hoofing it on over your doctor. 

How do you know if you are in shape?  If it has been more than 3 weeks since you biked, swam, ran or used the elliptical trainer you probably aren’t in shape.  If you have “done-lap” disease (your belly done lapped over your pants’ waist, either gender) then you probably aren’t in shape (and you probably shouldn’t wear low-rise jeans, either gender).  If you haven’t done a push up or a bench press in more than 3 weeks then you probably aren’t in shape.

Like I said in Half Marathon Down, I believe working out and bowhunting go together like peas and carrots.  Back when I first moved to Wisconsin I hunted with a very physically large man.  He used a climbing tree stand and while I never watched him ascend a tree with it I was sure that one day I’d come back and find him hanging dead from a heart attack.  After moving away I found that something did happen to him in the woods and he gave up hunting.   Either for your family or to fully enjoy the sport of bowhunting you owe it to yourself to get into some sort of shape. 

Likely influenced by the physical fitness culture of the U.S. Navy (it’s there if you wish to partake) I’ve been working out for 22 plus years.  I’ve been a Command Fitness Leader or CFL assistant I don’t know how many times and I’ve helped many men and women pass their physical fitness test after they strayed from the standards.  I am absolutely no Cameron Hanes or Awnald Schwwwaaazenager and when I was 31 I had a heavy-built 42 year old USMC Gunnery Sergeant kicking my butt in wind sprints, but I’m building and maintaining flexibility, strength and stamina.    

First, like any good thing worth working for, start with a simple plan.  Figure out what you want to do and when you have time to do it.  If so inclined you can find all kinds of workouts including the latest Kamakazi Special Forces Bowling Ball Cruncher Guy workout in magazines and books.  I suggest three simple things; some cardio, some body-weight exercises and some stretching.  Time.  Basically, if you want to do it, you’ll find time for it.  Period.    

I also suggest not buying any equipment.  Other than tennis shoes and some clothing you don’t need much more.  I suppose clothing is optional if you workout in the solo privacy of your home.  If you do go out to get some new clothing or equipment park as far away from the store doors as possible and walk in.  If there is an elevator or escalator, use the stairs.  There, we just started our simple exercise plan and you won’t have some inconsiderate idiot banging your car door with theirs since you parked so far away.  There is one further thing you need and it is the most important – mental fortitude.  You’ve got to stick with it.

Exercises

Conventional Wisdom says you should warm up by running in place or something and stretching.  That’s a good idea.  I don’t do it.  You decide.  I like to roll right into some exercise. 

This is my “old standard” exercise routine.  Easily done, including the running, with limited equipment and space such as the flight deck of a Navy frigate which is roughly one-quarter the size of a basketball court. 

I repeat the listed rounds 3 times. 

-1 round of abdominal exercises with a goal of 40 repetitions. 

-On the first set I do regular crunches.

-On the second set I do cross-leg crunches, i.e., right elbow to left knee, then left elbow to right knee. 

-On the third set I do leg raises ensuring I roll/raise my hips off the floor when my legs and feet are at the apex.

-1 round of pull ups with a goal of 12.

-1 round of push ups with a goal of 27.

If you think are you are in ok shape, start out by cutting the quantities in half.  If you are in no shape at all, set the quantities to one-quarter of those listed.

Want to go advanced?  Get one of those manly looking pastel gym-balls (when are they going to make a camouflage one?).  My abdominal work outs have never been so good since I started using one of those.  You build your core while working other muscle groups at the same time.  Do the regular and cross-leg crunches on the ball.  Put the ball between your feet for the leg raises.  Do all the push ups with your hands on the ball and your feet on the ground or mix it up with feet on the ball and hands on the ground.

Ball crunches.

Cross-leg ball crunches.

Ball leg raises. 

Push up position one. 

Push up position 2.

Cardio

Again, simple.  Do 20-45 minutes of cardio.  Whether you want to swim, bike, run or use an elliptical trainer, do it.  Running is my favorite.  Nothing else burns calories like running.  Depending on my current running goal I usually try to run a minimum of 35 minutes, about 3.5 miles.  I don’t focus on miles, though, just time.  However, if something is aching or the weather is poor or whatever then I’ll swim, bike or use the elliptical trainer.

Want to go advanced?  Add some interval training one day per week.  Sprint from a telephone pole to the next, then walk to the next pole.  Repeat.  Or, sprint 100 yards, walk back to where you started and repeat. 

Post Exercise Stretching

I have a set routine of stretches including gastroc (focusing on maintaining flexibility in the left ankle where I have two screws), calf and other upper and lower body muscle groups that I hold for a thirty second count. 

Right leg gastroc stretch.

Left leg calf stretch.

More upper and lower body stretches.

Stretching hands and arms away from body and flexing back up off the ground.

That’s it.  I can be done with the entire routine in less than 60 minutes and I like to do it a minimum of three times per week. 

happy hunting, dv

If you liked this blog you may like the following:

• Half Marathon Down
• All In – Registered For The Wisconsin Half Marathon
• 7 Miles In – Training For A Half Marathon

Feedback, Questions & Comments 

If you’ve been following dv’s Mostly Archery you know that at age 19, err, 39 I’ve been preparing for my first half marathon; see 7 Miles In – Training For A Half Marathon and All In – Registered For The Wisconsin Half Marathon.  Working out and running are like bowhunting for me.  They’re in my blood.  It’s what I look forward to when I get up in the morning.  If I don’t get my work out in I’m grumpy.  In my opinion fitness and bowhunting go together like peas and carrots.  And, I just wanted to see if I could do it.  There may be a marathon in my future and this was a starting point.  Heck, if P-Diddy and Oprah can do it I don’t see why I can’t.    

Training

Anyway, the Wisconsin Marathon and Half Marathon, billed as “The Cheesiest”, were held Saturday, May 1st in Kenosha, Wisconsin.  After following Hal Higdon’s novice training program for eight of its twelve weeks (I was already running at the four-week level when I started) I was ready to test my mental resolve.  I say mental, because that is my weakness.  Running is just one foot in front of the other, but wanting to quit due to boredom is a problem for me.  I knew I was ready, but I feel my mind and body do better under steady-state conditions (continuing to run) than the prescribed final week taper (a reduction in running to allow your body to rest for the upcoming event) so I was a little nervous about my mindset and muscle and joint fatigue. 

Preparing for a long, early spring run like this was difficult considering the weather in the upper Midwest.  My long runs were scheduled for Saturdays.  I only have access to an elliptical trainer on the weekends vice a treadmill and using either for any length of time drives me bonkers with boredom.  I completed one seven mile run in heavy winds and low-thirties temperatures that made my thumbs hurt so bad I ran with my hands down the front of my sweats.  That had to be a sight for the neighborhood.  I was told I should have my “man card” gold embossed for running in those conditions. 

I also completed a mid-day nine mile run during turkey season that involved having my hunting partners drop me off nine miles from the cottage and then running back.  Barring car crash, natural disaster or coronary failure there was no way I wasn’t going to make it back with seven hunters waiting to see if I could do it.  One of them called me a “savage”.

The Run

The event capped off at two-thousand participants.  I think all of them tried to use the limited number of port-a-potties in the last forty-minutes preceding the race.  With a goal of 9:00 minute miles I found what I thought was the appropriate pace marker and stepped into the crowd.  At the horn we took off.  Foolishly, I let the crowd pull me along a little too fast and fought to set my own pace.  Probably should have participated in more actual races to prepare for that.  Good lesson learned.  I didn’t settle in until after the seven mile point.

dv Trying To Keep Up (I’m the one in red…)  

The course along Kenosha’s lake front was nice and proved to be quite scenic.  I and the Woman in Purple, pictured left, traded positions for awhile and then she took the lead so I attempted to just keep her in sight.  At the twelve mile point I estimated she was about 100 yards ahead of me so I moved up the pace to just under a sprint to try to catch her.  I figured I could maintain that for the next 1.1 miles.  She turned out to be further ahead than I estimated and I never did catch her, but finished in 1:46:15.  I DID IT! I came in twenty-seventh in the 35-39 age group and in the top fourteen percent of participants.  I’m okay with that.

The Finish Line

A Bowhunter’s Day is Never Done

After a very tasty brat wrapped in a pita I headed home for a quick nap before a trip to Cabela’s with outdoors pardner Seth for some much-needed arrows and to get a glimpse of the new catalog items discussed in Exciting New Products From the Cabela’s Catalog.  Mrs. dustyvarmint and I celebrated my first long-distance run with a steak dinner and then I met Seth again at 8:30 pm and headed out bowfishing until 2:15 am.  See the results of that outing in Anatomy Of A Bowfishing Rig.  A long, satisfying day indeed.

The Medal Shot

Thanks

Mrs. dustyvarmint supported my crazy running schedule and efforts and took pictures during the run.  THANKS to her.  Also thanks to Bowcast and UpNorthJournal whose podcasts kept my feeble mind occupied.   

happy hunting & running, dv

Feedback, Questions & Comments

I’d like to hear your tips, feedback, comments or questions.  Please leave them below.  

Subscribe
Like this blog? Want to be notified of updates? Subscribe via RSS feed by clicking here.

Coming up on Mostly Archery

• Bowfishing – Preparing the Boat
• Gear Review – Magnet Gun Caddy

I took a big step today and registered for the Wisconsin Marathon’s Half-Marathon.  Held May 2nd, 2009 in Kenosha, WI it is promoted as the “Cheesiest”.

The nearly $50.00 fee is just one more bit of pressure to keep me committed.

happy hunting running, dv

Feedback, Questions & Comments
I’d like to hear your tips, feedback, comments or questions. Please leave them below.  

Subscribe
Like this blog? Want to be notified of updates? Subscribe via RSS feed by clicking here.

Coming up on Mostly Archery

• dv’s Gear Provider Recommendations – ACE, provider of ASAT, Sitka Gear and Wilderness Athlete Products
• Overhauling A Bow
• Veteran’s Dogsled in Minnesota’s Boundary Water Canoe Area

I’m currently training for a half-marathon, 13.1 miles, that will be held in Kenosha, WI the first weekend in May.  I want to do this half-marathon to prove that I can at age 19, err… almost 40, and just to keep fit for bowhunting.  Fitness and bowhunting go together like peas and carrots in my opinion (even if I don’t like carrots). 

I’m following Hal Higdon’s Novice Half-Marathon Training Program.   Today’s plan called for a 7 mile run – the longest of my life.  I made it in 1 hour and 9 minutes, but it wasn’t without tribulation.  The temperature was 31 degrees when I left the house and the wind was gusting heavily.  Even with light weight gloves my hands got so cold they were aching.  I ran with them down the front of my sweats the last 1/2 mile. 

Listening to Dan Staton on Bowcast and the Up North Journal on my I-pod helped with the mental aspect as boredom is really my greatest challenge.

Hopefully, blogging about it will add to some peer pressure and keep my motivation up.

happy hunting running, dv

Feedback, Questions & Comments
I’d like to hear your tips, feedback, comments or questions. Please leave them below.

Subscribe
Like this blog? Want to be notified of updates? Subscribe via RSS feed by clicking here.

Coming up on Mostly Archery

• dv’s Gear Provider Recommendations – ACE, provider of ASAT, Sitka Gear and Wilderness Athlete Products
• Overhauling A Bow
• Veteran’s Dogsled in Minnesota’s Boundary Water Canoe Area