Training Log Archive: SES

skating ..... It is our off day today! We have our annual family skate/hockey day. Fun at the arena for a full hour! Then all that food and drink! I will try to behave!!!!

Run training today.
4X400M hills
4km run

We dropped Rach off at Alchemy then headed to the Chedoke stairs. We used them as the hills....I can not beleive how difficult it was! I definately have a new goal. It was hard to make it up once! I had a hard time lifting my legs by the time I got to the top...hip flexors? Something to ask Aras next time I go to see him.
After we climbed them 4 times we ran off to complete 4km. Good hard workout!!!!

Ok so .... Lifting club today...
I worked on my bench press again as the run took alot out of my legs. I did a 10-1 starting at 75lbs and made it all the way thorough!!! at every set we add 5lbs. so the last set was 1x115lbs. that is great after completing all the other reps!! las week I only made it to 105lbs. big improvement again!!! I wonder what my 1 rep max is now!

so this is how life gets in the way sometimes! We had an appointment and did not have enough time to get our hill run in. We will double up tomorrow to keep us on track! Frustrating but it is ok for things not to go as planned!! :P

So I have gone in and updated my training to the best of my abilities for the past 2 weeks. A lot has happened since then and I have not had my head wrapped around training as much as i probably should! I am back on track now. We have started to train for the "Around the Bay". We are setting a little more specific goals. As per Adams advice our passion is Adventure Racing and that should be our main goal. We have been sooo torn as the crossfit sectionals are a week before the around the bay. It would be physically impossible to prepare for both. If we had tried to do both we would probably see our bodies break down. We have decided to run the "around the bay" as it is a great way to get our running up to where it needs to be for the AR season which starts in April. The Giants rib is the first with Frontier and Storm the Trent within a month of it. So it is probably our best interest to put our efforts into that this year. who knows maybe next year we will slightly change our focus! We both have started our first year in Crossfit very strong but we are no means at the level of our top gym mates! We have a lot of Technique to learn and strength to gain. I can now change my diet to try and shed some fat (weight) so as to ease up on my joints a bit. I can do that without worrying too much about loosing muscle. I don't want to loose muscle but it won't be as much as a detriment if I do. For this month I have a mixture of runing and crossfit and I will substitute in our bikes on the trainer on days that we may not be able to get to either. In my January schedule I will be adding the bike in. That is when it gets tricky!!!

ARK Last night for the fall session! It went extremely well. what a great season! The kids had a ball. I really did nothing physical myself however I was pretty proud of my group of kids and how many laps of the intervals that they did! I was pretty stiff all day today.

As per our running schedule today we did a 3 km run. Since this was such a short distance we chose to wear our vibrams! I love them. It really does stop the heel strike. My cadence slowed down for the last 1.5km but by throwing my weight forward more we actually clocked a faster time. It is nice to see where the improvement will come from. Every time we go to run we wished we had bought the electronic metronome. that will help keep our cadence up! We drove to the Caledonia bridge and parked just outside the school. We ran along the river and off into the trail with our headlamps on. The turn around was at the end of the trail.Not a bad run. We didn't see anyone. Our cool down walk was walking toward the old Mill. You should see the light display. Worth driving to Caledonia for!

Crossfit

Warm up
15 squats
15 situps
15 mountainclimbers
10 pushups
x3

Max reps no arm front squats (95lbs/65lbs) very sad 14 reps my shoulders were ouch!!! so I worked on my clean. Got up to 115lbs easy...didn't have time to try for PR of 125lbs. :(

Mobility ladder drills

WOD

15Wall Balls (20/14lbs)
15 HKTE
250m row
3X
For time!!!

Cashout
Max plank

Great workout! Lots of people there tonight that are not part of the normal Tuesday night crew! Really nice to see new faces. Rich and I were still the first ones to finish however our times are not indicative to how long it took us as we had to wait for the rower each time.

Starting our training for around the bay. current goal is to prepare for a 10km for the official training to start on Dec 20 2010. Run was good and strong. we didn't stop once. in hindsight we probably could have run much faster however both of our knees are still healing from Raid the hammer and it was supposed to be a long steady distance. I was very pleased!

So all 4 of us slept in this morning and missed our crossfit workout! oops. So we decided to go for a family hike! Rich and I badly want the kids to see the Raid the Hammer course so we took them to Waterdown and walked the bullseye course and then hiked it over to the half pipe. Unfortunately, we didn't make the half pipe hike as it took us forever to get there! The kids and Rich were having a great time running around the woods just like when they were younger! A great day!!!