June 22, 2017

8 Hours at Life Time Fitness and My “Urban Adventure”

In April I placed two long training days on my calendar, each designed to support my longer-term training goals (i.e., primarily to promote changes in my strength to weight ratio) and to provide new and different fitness challenges.  For the first, I constructed an 8-hour training day at Life Time Fitness-Centennial (consisting of 4 group fitness classes supplemented with 3 hours of self-guided activity), while the second consisted of what I like to call an “urban adventure”­—an 8-hour hike from my home to the heart of Denver and back.  I elected to share these quirky training days as a means to encourage creativity and new fitness challenges.  If it is possible to devote a day off (I know how rare these are), or even string together a block of a few hours, consider planning a workout that is very different from your usual routine.  Consider roping a friend or a relative into participating in the challenge that you select.  If you belong to a fitness club, tap into some of the resources that you don’t normally take advantage of and see what new opportunities exist to progress your fitness exist there.  Finally, don’t forget that the simple movement of placing one foot in front of the other is a readily available activity that works wonders on our base fitness and body composition—a fitness adventure awaits right out your door.  Good luck in identifying and accomplishing your next “physical challenge.”  What follows is what I came up with last month:

8-Hour Training Day at Life Time Fitness

Although I had hoped to begin my quest to walk the entire length of Denver’s High Line Canal Trail (see the 2012 edition of the “Guide to the High Line Canal“) … a pursuit that I had initially engaged my friend Tom Frederick to join me in, the forecast for our scheduled outing didn’t cooperate.  The weather was expected to turn cold and wet and Tom wasn’t having it.  Instead of giving up on the training day (one that had long been scheduled on my calendar—albeit having moved around a bit), I elected to design another type of physical challenge.  I crafted an 8-hour indoor training day at Life Time Fitness (LTF) and pitched it to Tom.  What I came up with is set out below:

A copy of the 8-hour training day schedule that I threw together to guide our effort.

Tom met me at the doors of the Centennial LTF club at 6:01 a.m. and we got right to it … you see, the on-line schedules for the Centennial club (the ones that I used to plan our day) had not been updated yet for April, and the Vinyasa class had moved up to 6:00 a.m (or perhaps I just read it wrong).  Note: I have included a copy of the current group class schedule, here.  After receiving accepting glances from Sasha from our position just outside the studio door (a very capable Vinyasa instructor at LTF), Tom and I joined the class already in progress.  Note: As a rule, I NEVER join a yoga class late … you may disagree, but it’s just good etiquette, but Sasha runs a bit more informal class and kindly welcomed us in!  We quietly found our places and moved into the “flow.”  Note also that this was Tom’s very first yoga class … not an ideal way to begin, but he did his best to follow along through the relatively fast-paced series!  Next, the pool.  We made a quick transition to the pool where I spent a considerable amount of time helping Tom with his freestyle before abandoning him with orders to, above all else, “DO NOT stop moving.”  I managed 2600 m over the course of the next hour before heading off to the spinning class.  After some liquid nutrition (I fueled on NutriBiotic rice protein shake blended with flax seed, almond milk, and blueberries) it was off to Angela’s “Studio Cycle.”  After making the necessary adjustments to get Tom set up on his bike, I settled in to an easy cadence and waited for the class to begin.  An uptempo play list, a cycling video on the big screens, and a few sustained climbs helped pass the time (144 bpm average HR, maximum HR of 168 bpm)—only much later did I learn that Tom shares my affinity for techno remixes (check out his picks, via YouTube, original remix versions of Pink Floyd classic “Another Brick in the Wall: Part II” by Eric Prydz, here and here—both are close to the beats that propelled us through at least part of Angela’s spin class … note that, as Tom correctly pointed out, “the videos are a little crazy” but they will get you pointed in the right direction to finding more of Prydz’s work).  Another shake similar to the first, a quick change out of my cycling bibs and into shorts, and we headed off to “No Limits Circuit.”  Tom and I joined a group of 15  or so women (the class grew to over 25 by “go time” and included one other man)who were ready to do battle, “circuit style.”  Look, I have participated in these classes before … I know the scene and the routine … it usually goes something like this:  a group of extremely fit middle-aged women, lead by one of the fittest women on the planet (i.e., the instructor), brings this endurance athlete to his knees by challenging my anaerobic energy systems to their max while simultaneously revealing all the weaknesses in my ongoing endurance, strength, and flexibility training—I was glad to have Tom there for support.  However, it was not meant to be for Tom.  Despite my urging the he could, and SHOULD stay for the circuit class … after just 4 hours he had had enough!  I said my goodbyes to Tom and waited for the music, and the punishing, to begin.  The punishing came, delivered by Carrissa, the instructor and her regular “followers” … I survived, but it went exactly as predicted (144 bpm average HR, maximum HR of 177 bpm).  Drop in to a “No Limits Circuit” class just about any day of the week to see what I mean!  In the fifteen minute “break” I consumed another bit of liquid nutrition, knowing full well that it was unlikely to sit well with me and may even jeopardize my subsequent performance in the next class.  Next up, “Barbell Strength.”   As I went about collecting the items that I would apparently need for class, e.g., an aerobic step, a barbell with an assortment of weights, some smaller dumbbells, I discovered that a fellow endurance athlete and friend, Katie Loyd, was in the front row.  I visited with Katie for a couple of minutes and, after explaining was I up to, I assumed my place in the back row … I think she understood!?  (Katie is a veteran Ironman athlete and endurance aficionado.)  Funny, within minutes of starting the barbell workout I started to feel eerily weak—getting the appropriate amount of calories in was proving to be a real challenge through the first part of the day’s schedule.  As I worked through the initial barbell squat series I collapsed down onto one knee … seriously, right before I went “down” the lights starting to dim and the great to form around the edges of my vision—I had hit some sort of wall.  I was determined to continue, quickly recovered, and resumed squatting, all the while giving myself some serious self-talk like “You can do this!” … “Just shed some of the weight on the bar and keep going!”  For the remainder of the class I adjusted down my weights and things gradually turned around … it was still a challenge (and, as someone who teaches the finer points of weightlifting, I would suggest that you not use a “barbell circuit” class as your only reference for proper lifting technique … but if you have some experience moving weights around, these types of classes can offer a dose of variety to your routine).  My heart rate data for the “Barbell Strength” class: 113 bpm average HR, maximum HR of 154 bpm.  After class I consumed my final “meal” and headed to the treadmill (after a short visit to the on-site daycare to see how much Katie’s son had grown since the last time that I had seen him).  The treadmill (aka “dreadmill”) eagerly waited for me … a couple more hours of steady-state effort, as that was all that I could manage, and it would be over.  A little after 2:30 p.m. I called it a day and headed off to the locker room to enjoy the steam room and a shower.  At 3:06 I sent the following text to my friend Tom: “It’s over … that was crazy.  Thanks for showing up and participating (you could have done it)!”

“Urban Adventure”

I left my home shortly after 7 a.m., sporting my heaviest Vasque hiking boots, my Nathan lightweight hydration pack (essentially carrying only water, an apple, my phone, a visor, and some additional sunscreen—$20 and a credit card).  I accessed the Cherry Creek Trail behind my home and headed north.  The plan was to simply hike as far as I could between my departure time and 4 p.m.—I had originally contemplated and out-and-back route; however, as I worked deeper into my hike I committed to seeing just how far I could go.  I also carried my SPOT personal GPS beacon—a great little device that lets loved ones and friends (really whoever you allow access to you maps page) track your adventures … my wife enjoys coming “along” on my outings and she can use the SPOT map to get me out of a tough “spot” if the need arises (ha).  [I had hoped to share a screenshot of the SPOT map that I collected; however, it had expired from my account by the time put this post together.]  I shed some layers at Cherry Creek State Park and ate my apple, already beginning to feel the effects of some fatigue from this different mode of transportation (walking and running involve different movement patterns).  As I frequently ride the Cherry Creek Trail on my bike, I had anticipated much of what I would see on my adventure; however, I was surprised to encounter the following ant mounds … note that in each photograph, the ants had picked up some type of candy to dine on (you catch this kind of thing when you are moving at slower speed versus whizzing by on a bike).


Ants and candy (1) of (2).

Ants and candy (2) of (2).

My heart rate remained ridiculously low, around 70-90 bpm throughout my hike.  By 1 o’clock I passed into Cherry Creek North and had put over 18 miles behind me.  With my 2L hydration bag completely emptied, I landed at Whole Foods where I collected an assortment of items to eat and stocked up on fluids.  Let’s see … nearly six hours to get to Cherry Creek North … if I backtracked following the same route I certainly wasn’t going to make it home by 4 p.m.?  I had to come up with a new plan.

My lunch at Whole Foods: Water, carrot juice, kale & garlic salad, and a couple of rosemary grilled chicken breasts.

On my way in, I had noted the RTD buses and even stopped to check out the schedules at a couple of their stops.  Over lunch I used my iPhone to located the bus routes and schedules and I caught the bus heading to Nine Mile Station  (only slightly north of the Cherry Creek State Park) just beyond the Cherry Creek Mall.

The Garmin (a feature of Garmin Connect) player shows my progress (or, alternatively, click here):

<iframe width=’465′ height=’548′ frameborder=’0′ src=’http://connect.garmin.com:80/activity/embed/178951971′></iframe>

As I had an appointment that I had to keep at 5:00 p.m., I knew that I had to be home no later than 4:15 p.m. in order to shower, change, and make it—hence the “planes, trains, and automobiles” route on the way back (or, in my case, the city bus, hitched ride with a park ranger, and a taxi cab—I included a photograph of my Whole Foods lunch, bus fare, and taxi receipts as the lead photograph for this post).  Determined to put in as many miles in as absolutely possible, I walked from the Nine Mile Station deep into Cherry Creek State Park.  Again, after my vehicular excursion with a park official that I will leave unnamed but to whom I am extremely grateful (I hitched a ride as soon as I realized that I needed to get through the park in order to arrange a taxi ride to get me home on time), I landed on my feet and hiked out of the park while simultaneously arranging for a tax to pick me up at Valley Country Club (just to the south of Cherry Creek State Park).  In all, I logged better than 24 miles in a single day (just short of the marathon distance that I had hoped).  This was truly a LSD (Long Slow Distance) training day.  I simply concentrated on keeping my “heavy” feet moving (the reason that I selected heavy hiking boots over running shoes) and worked on training up my hiking/walking muscles.

I have included a slideshow of a few of the  other images from my “urban adventure” below:



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