Th3 Core

>Been on a new thing - very slow running

When I was seriously boxing training I don't think it was the brutal workouts that increased my fitness level the most, pain threshold for sure. The biggest bump I saw was from 45 min brisk walks on the treadmill, 5% incline, touch under 4 mph. Heart rate likely around the 110 mark although generally my heart rate seems to be less than the norm.

From memory Lyle McDonald notes that for a lot of elite athletes hard training is a very small part of their total.

I missed a workout a couple of weeks ago, 4/4 for the rest of it.  We had a few days of nice weather and I did a little sprinting and skateboarding.

Steady at 5x per week. One of those was dirt biking last week, can't wait for the next.

Its good to see you exercising again Travis.  How are your injuries recovering?

>What bike are you riding these days, Drastic?
Still on the yz250f.

You still thinking about the TA trail again? I will definitely be in shape for it this year.

Still trying to do quite a bit of the "zone 2" training - so went for a three-hour ski tour yesterday, mostly in zone 2. I need to increase the volume (serious endurance athletes average at least eight hours a week of zone 2; elite athletes might do more as well as some at higher intensity).

Also trying to revive the "Wake Up 10s" - a varying thing I do in phases. Basically, 10 each of a few exercises, just to wake up the body. So currently it's 10 pushups, 10 pullups, 10 ab wheels, 10 single-leg squats each leg and 1 minute each foot of standing on one foot with my eyes closed.

The last one is a great way to wake up your body since pretty much every muscle up to your neck gets at least some activation, though obviously 90% in your lower leg. The goal is 1 minute without touching the other foot to the ground or opening your eyes.

I think the "Wake Up 10s" would be a great thing for most people and probably all that would be needed to prevent a lot of disease caused by inactivity.

It's minimal, but along the lines of your thinking, I got motivated to restart after hearing Peter Attia talk about the Centenarian Olympics on the Tim Ferris podcast. Basically, he came up with a list of things he wanted to be able to do at 100 (play on the floor with his great grandchildren, for example) and then the movements that would require. And that's what he's training for.