Training Log Archive: zoolander

Walked while the others ran intervals. Used ski poles. Hip was especially painful for the first 10 minutes or so but felt pretty good by the time the real intervals began. Still alright to sit, but deep pain in the left glutteal region especially when standing for any period of time.

hip flexors, piriformis, calf, quad, and light hamstring stretching through the day. Special emphasis on piriformis. No pain in the back though.

Stretching and pushups (regular and sumo). Light core stuff too. Back on and off today. Standing is still the worst for it.

stretching and push-ups. Back is feeling a bit better...but I won't push it. Yet.

Back is acting up again today, stronger pain than earlier this month. I think the frozen turf and downhill running yesterday bulged the disc a bit.
Sitting was uncomfortable today, biking was okay, walking was okay. Lying down I could feel it too. Took two percosets to see if they would mute the siatica but was spun for about 4 hours, so will continue w/ no meds or Ibuprofin.

C • Back pain 7

C • Good luck tomorrow! 24

Lower GC west loop. Tough run, slippery.TVP and yappy Greta, Slice, Bob, Tom, Jeff, and Tracey. 1, 2, 1, 2, 1, 2, 1. Second 2-lapper and the final 1-lap destroyed me. I was relatively strong on the others. 1 min and 1:30 min rest...not quite enough for me. Felt slow, but that may just be due to Jeff's ridiculous speed. Cold and windy. 5 min of ABC's afterwards.

Intense circuit workout, solo though. Blastorium was Sofa King busy, I actually had to wait outside until several people left the gym and created some room...hello bar scene. Anyhow, got in and gave'er. First set had some modifications but it was ultra intense to the point of near vomit. Starting with standing cable push ups (70 lbs each cable in the cable cross set up, lean way forward so that the weights are supporting your body, and then do push-up movement...intense, and works the stabilizers and core nicely), cruches, then did modified bent over rows with two 35 lb plates, jump squats and thanks to the day off, the legs felt really good at first! Repeated 4 times through.
Second circuit was: Scotty's cable exercise for canoe stroke (40 lbs), then alternating push ups, Scotty's core twists on Bosu ball, and then squats on Bosu ball, although I felt like my feet were too close together.
Final circuit was in the cardio theatre, and was the usual swede ball twists, alternating superman, core twists with 8 lb weight, and sumo push-ups.
Stretching during and after, felt pretty good. Strong. Hard.

Hard run today through the valley. Sudden, TVP, Homey, Jeff and Greta.
Jeff led and kept a high pace the entire time. We rotated through and took turns running at the front with him, then dialing it back. Anyhow, solid run and since it was faster than normal, we added some extra stuff in to increase the distance. When we returned to the cars, we found that Bender had made the trip down with Tiny but missed us by a few minutes, and then thanks to our pace, didn't catch us. Bender was off to run the Rally afterwards. No Super this week, although we have lowered expectations for him now. He's changed.

C • ch-ch-ch-changes 7

tight today.

Savage Blastfest at the Blastorium. Got this 2-part strength test from Vanks, and it goes like this: Bench press: max weight x 1 rep, rest several minutes; strip 20 lbs and do as many reps as possible, rest several minutes; repeat this until you are able to do 100 reps in 1 set. So this was the chest workout: 240 lbs x 1 rep and 45 lbs (the bar) was 100 reps. Disgusting and hard. Felt a little silly struggling with an unweighted bar but oh well.
That took about 1 hour so we did an abbreviated back excercise. Lat Pull-Downs, same formula as above: 200 lbs x 5 reps; worked our way to 95 lbs where I did 20 reps and then we bailed.
Not the best workout but fun and different. Still spent from the circuits, so this was a good break.

zip in for a blast session at the MAC blastorium for Circuit with Falbo and Dave. Insane as usual. Roads nice, used the mtb.

3 circut workout. Felt the climbing from last night and the legs still feeling a bit sluggish. Maybe a day-off is in order soon...we'll see. Anyhow, Me, Falbo, and Dave blasted 3 three circuits. C1 x 4 repeats of bench, reverse rows, jump squats and crunches (30 sec); C2 x 4 (30 sec) of bench twists, seated rows (100 lbs), toe-up squats, alternating power push-ups; C3 x 3 (30, 30, 40 secs) of swede ball twists, alternating supermans, medicine ball twists, and sumo push ups. I sweat, my ears were ringing after C2, and I felt like puking after C1. Success.

TNT chedoke loop. Tonnes of people out: TVP, Greta, Slice, Bob, Sudden, Tracey and Jeff. Felt sofa king tired and it showed again. Can't keep doing circuit workouts before running...nothing left in the tank. Two loops - Ron Lowry.

Gravity with TVP and fam, fletch, natalie, heather, holly's roomate.
Burned out after a few climbs. Good time. Finished with some hang-board stuff. TVP rocked it.

Tough circuit again. Same deal except circ. 1 was 30 secs/exc; 2 went 1 min for 2 then 30 sec for last two; 3 still to exhaustion. Body a bit tired and I could feel Sunday's workout but overall pretty good!

C • See simon at is best!!! 7

post circuit stretch.

Brutalized on the open roads by Hans and co. TVP, Slice, Bob, Tom, Jayme, Tracy and of course Greta. Hans was flying, Tom was his usual fast self, and TVP was the fastest I've seen him in 2 years. The girls were zipping along too. I was hurting, especially 3, 4, and 5. Pushed hard on 6 and survived...barely. Skipped stairs.
The hard circuit in the AM may have contributed to my overall slowness. Either that or I'm just a fat slob.

Hiking with Griff on snow covered dirt bike trails through the Durham forest. Amazing terrain...would be great for paintball. Lots of hills and sweet single track. Little bit of running too for kicks.

Pre blasting stretching. Stretching hip flexors, quads, hams, calves, quads, hips, and groin.

Savagely intense workout. 3 Circuits:
1: Bench (135 lbs); Sit ups; Chin ups; Jump squats - (4 times through @ 45 sec per exercise)
2: Ab twists (on incline bench); Explosive push-ups (like a clap push up but no clapping, just explode up and leave the ground with your hands...feet remain planted); Seated cable rows (80 lbs); Squat with toe up - (4 times through @ 1 minute/exercise)
3. Swede ball twists (legs 90 deg. in air w/ball between feet and twist); Face down alternating arm/leg lifts; Sumo pushups (start in downward dog and move through to cobra and then go back); Ab twists on mat with 10 lb weight for obliques; was supposed to do the bear walk (on all 4s but the Mac dance club was monopolizing all the space in their spandex and short shorts). I did each of the exercises in circuit 3 to failure and did the circuit x 3.
Solid workout.

TNT run with homey, hammer (mtb), hansel, super, tvp + greta. Few stops for some video footage. Bailed about 50 min in to head back for ride.

solid road ride with hansel and DMX. Little windy, cruised from 5th line to lower baseline loop. 30 min to warm up but felt good afterwards. Everyone rode strong.

Run with Adam V. through semi-muddy Cootes. Windy in spots, but overall pretty sweet run. Legs felt a bit tired from yesterday but pretty good.

Still feeling the lingering soreness from Monday's workout in the upper body and the hills in the lower body. Ready for Rally tonight and then BLASTING tomorrow.

C • already? 6

Lower body stretch.

Solid workout tonight. TVP, Great, and the Medic. 2 loops of the rally course - Ron Lowry hill. Windy but not too cold. GC was wet. Hammered the final loop and finished with a sprint finish. TVP is flying these days. Medic kicked some butt too.

feeling tired and sore today. Perhaps day off, perhaps some climbing tonight. Time will tell...

C • climbing 3

lower body stretch.

warm up down rail trail and then something like 25 minutes of hill repeats to chedoke stairs. Missed on interval in the middle and then wussed the last 4? full stair climbs. Body was just tired overall. So tired...
Good turn out tonight: Sudden, Slice, Bob, TVP and Greta, Tom, and a dynamic husband and wife duo. Adria and Isac were out to cheer...Isac in his Loyal Order of Water Buffalos hat, I mean Viking hat.
Time to stretch now.

nice little stretching session watching sportsdesk.

Nice tempo run with Hansel and his dragon boat team. Sofa King hot out.

Psycho circuit courtesy of Hansel. Push ups, abs, dips, pull ups, rows, top hand pull down and more. Hard core sweat feast. I like.

Stretching following workout tonight, run, and morning stretching routine.
Getting it ramped up.

First time on the bike in a while. Good easy ride. Watched
"The Flying Scotsman" courtesy of Hansel. Excellent movie.
Then watched some Youtube commercials...here is the best
one http://ca.youtube.com/watch?v=Hpk1dklm5GE&feature=...

C • Flying Italian? 1

Time to get flexible again. Hip flexor and quad stuff. Hamstring stretching agravated the back a bit.

Ran with the boss today (Ed) through bruce trail/rail trail at Chedoke at 3 pm. Great weather even though a bit grey. Saw lots of deer. Legs felt a little tight from the climbing, but the back felt pretty good. Ran a steady pace.

Climbed towards Mt. Adams on the Lowe's trail. Nice single track climb through mixed forest. Pretty steep in spots and lots of snow but amazing.
Got to treeline where we put some warm clothes on in a hut and did a blistering return down the mountain. Didn't bother to go for the summit b/c it was 4 pm and light was fading, not worth the risk. Had a great time anyhow.

C • Tenzing would have been proud 3

Trek to Pinkham Notch from Harvard Hut. Pretty easy.

Summited Mt. Washington...6288 ft. Seriously cold above treeline, -70 C at the summit. Amazing day for it b/c minimal cloud cover and great view. Avalanche risk was very high in Tuckermans and all ravines, but pretty low where we went. Felt good throughout and stayed nice and warm in my mtn. hardware jacket and hard corps pants. Great day.

Mt. Washington trip. After driving all day, we finally left Pinkham Notch centre around 9 pm for an uphill trek to the Harvard Mountaineering Club cabin. Nice night, sweat a ton.

Kite skiing on lake couchiching. blasted the upper body big time, especially the forearms. Amazing conditions and tons of fun. Out there about 3 hours with hansel, phatty, and phatty junior, who all took turns mastering the art.