Woodsrunner Posted October 22, 2021 Report Share Posted October 22, 2021 This is my first challenge on my journey to become the best ranger (larper) of them all (in my area). I hope you enjoy reading. Leitmotif: Falling leafs I have started to declutter my home, but also my routines and habits. Everything that does not serve a purpose, makes me happy or helps me grow, everything that holds me back, I will let go of. A look out of my window shows, that there can be beauty in it, too. When you have a generalist approach to fitness, I think it's easy to fall in to the trap of trying to practice everything at once. At some points this summer, I lost focus and track of progress, sometimes, things fell off the wagon, because I was tired at the end of training. I need a clearer separation between my training focus (+3x per week) and the maintenance work (occasionally at my own leisure once every week or two). “...you have been chosen, and you must therefore use such strength and heart and wits as you have.” lotr Body Running After a failed first attempt and some form and posture correction training afterwords, I started CT5K again last winter and build up to a fourth day of weekly running in spring. In August, I turned one of these into a long run by increasing the time gradually to an hour and above. That quite revealed my weak spots: It's not the aerobic endurance that is lacking behind but my legs, knees, and hip flexors especially. I think, I need to strengthen them before pushing for longer runs again. I will skip the long run until further notice and introduce some strength exercises instead. I started to add strides (now 4×100m, 1min recovery) to my easy runs twice a week, as a non-taxing way to work on speed. The forest runs are where the fun starts. I run alongside, across or through a small creek in a nearby forest, jumping from stone to stone, vaulting over fallen logs, balancing and crawling. It's not so much about speed yet, but about the integration of techniques into a run as well as the adaptability and fluidity of movement. I will continue those as long as the weather allows and before winter is coming. Easy Run: 3x per week, 35 min each, split between a soft track (dt:„Finnenbahn“ fin: „Pururata“) and a forest trail. Pulse < 130 bpm Leg strength: 2x per week, on the evenings after the ERs Forest Run: 1x per week, 30 min My final goal is to be able to run the 5km in 24min on the trail if I need to, without hurting myself. (That's one of the benchmarks in my epic quest log. But this is still far of.) Climbing When a ranger is not stalking, crouching or running away from something (s)he is hiding in a tree munching apples and watching the surrounding countryside. But You need to get up there first. After learning swing ups, tuck pop-ups and different traversing techniques, it's time to master … well to manage the muscle up. At the moment, I can get to one kick muscle up, but only on a bar from standing. Mayor weaknesses being the height and explosiveness of the pull as well as the transition. Goal: Get to a couple of muscle up reps on a branch, starting from a jump, then reduce kicking gradually. Muscle up with kick: 3x per week, starting on a bar For height: seated L-sit pull-ups, get from sternum height to the halfway point between it and the naval. Supportive strength training: My strength routine so far was quite cluttered with exercises and I saw not much improvement in the last couple of months. For the next five weeks, I want to go minimalist here as well and reduce the volume to something more manageable. Performed after the muscle ups. Inclined one-handed push-ups, one-handed pull up progression, dragon flag progression Three exercises, in a rep range of 3-5, three sets each. (For those interested, I'm using the operator template from the book „Tactical Barbell“, as far as that is possible with body weight only.) strength training: 3x per week Heart „How much higher, then, is the pluck of the single scout who goes on some risky enterprise alone, on his own account, taking his life in his hand, when it is quite possible for him to go back without anybody being the wiser (...)“ Aids to Scouting Without getting into too much detail, the psychological aspect is probably my greatest weakness. (Among other things, I'm a chronic ruminator.) I am quite good at researching different models (e.g.: CBT) and exercises, less so at implementing them. In what is left of week zero, I will go through my old notes and decide on two or three practices to implement, then make an update to this section. (WIP Otherwise, I would postpone this post even longer. ) Note to myself: Can not be replaced with more pull-ups. Goal: Finally get a habit going 3x a week Wits Meditation Reflecting on my sessions in the past months, they were infrequent, long and of low quality. Let's see, if doing the opposite will help my practice. Anapanasati: 5x per week, in the morning, for a minimum of 10 min, expandable to 20min. Woodcraft Well I wanted to practice my bow drilling skills again and guess who just got volunteered to teach a few people at my community how to start a fire. The date is not set yet, but will be somewhere in November. This means, I need to collect quite a bit of material (tinder, kindling, wood) make some bows, boards and spindels, maybe get a tarp in case of rain. Goal: every one of my pupils gets a fire going Preparing the event 1x per week Practicing bow drill 1x per week Wish me luck! 4 Quote Link to comment
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