Wait, that's one of my faves

The brutal 1600, 1200, 800,400m with 3,2,and 1 minutes rest in between.
6:04, 4:56 (this is by far the pukiest run ever), 3:27, 1:18.

Tonight was frisbee. A loss of 15 to 11 for us, but a good game.

One of my faves

I think I will tag it the "16-12-8-4" (Overunder's idea; I believe he will follow with a post of his own on this.) This is an excellent one - painful but so satisfying.

Run
1600 m = 6:38 (6:57)
 rest 3 min
1200 m = 5:17 (5:34)
 rest 2 min
800 m = 3:59 (3:25)
 rest 1 min
400 m = 1:43 (1:36)

Total -- 23:38 (23:32)

In parenthesis are the times from my previous crack at it. I have mapped a new route for these distances, so I'm not sure a comparison is fair; it's hard to know how precise Googlemaps Pedometer is. I'll just have to do it again soon with the current mapping and compare that.

Specifically, the initial mile seems a bit fast (see below). However, it DID feel pretty good...

Last Friday, I ran a mile and then did some squats and presses:

Mile - 6:48 min
Squats - 105 x 6, 6, 6
Presses - 45 x 10, 10, 8

"are you her father?"

yup. direct question. poor daddy-o.

on saturday am, quickly before the music started I did;

deadlifts: 75x5, 100x6
presses, 57.5 x5,5,7
rows: 50x 5, 70x6 no gas for more
back extensions: x10x10x10
knees to elbowz: x10x10

folked out the rest of the weekend. happily.

10 and 1's

never been a fan but my colleague (and today vent receiver) does these. secretly I found myself looking forward to the 1 minutes of walking - it might not be hot but it is humid.

we did just over 6km in just under 40 mins.

feel better. look terrible ;)

no heat wave in calgary

despite our keen desire, though makes the running more bearable.

just over 5km today, 30 mins flat. 16 out, 14 back.

took a break at the turn around point to do 3 sets of:
25 situps, 30 sec planks. 30 second break in between sets.

do i have to go back to work?

Slippery grip

In a hurry today, I did this with the empty barbell:

10 rounds of -
5 thrusters
7 hang cleans
10 sumo deadlift high-pulls
= 16:20 min

It's supposed to be as many rounds of the above as you can do in 20 minutes. See, for example, last Halloween (13 rounds).

Without the following excuses ( a) I haven't lifted weights since March so I am weak; b) it was HOT, my grip was not only weak but sweat-slicked, so I could barely finish the SDHP's in the last few rounds; and c) I had much else to do to prep for the arrival of my sis and nephew tonight) I may have managed 12 in 20. I'll try it again when the heat wave breaks and after doing a bit more upper body weights.

week 2

after the requisite rest that follows an 18km hike through/up the most beautiful mountain terrain I have yet to traipse across (daddy-o to post a few pics and elevation details) I was super stoked to get back to the weights. So stoked even, we turned down a mexican dinner invitation to hit the gym. Saying no to margaritas is a BIG deal to us glee'ers.

After a speedy bike ride home for warm up i did:

Bench: 75 x5,5,7
Squats: 80 x5,5,9
pulldowns: 60 x8x8x12

finisher: 5 rounds* of farmer's walk with 25lb plates per arm. time was 4:35.
*one round = walk ~10 metres, go up the stairs, walk ~10metres, go down the stairs

BTW - Those are some incredible miles being run in the national captial area! No wonder couple points are all the rage this summer :)

Hello from down under

Down under 6 minutes, that is.

1 mile- 5:48.

Finished up with 55 squats, 55 push-ups (with my feet elevated on a rock) and 55 sit ups.

Almost a mile-stone

The Mile = 7:05 minutes.

I had 6 seconds left in the tank, for sure. Next time I'll use it! Last week's mile was probably faster than the 7:40 that I estimated; today's run felt quite a bit better though. No tropical disease, crashing rainstorm, or iPod timer meltdown this time.

Finished with three sets of 10 push-ups. That is all. Frisbee tonight.

Round up

Frisbee game last Tuesday, practice on Thursday, in between a flight to Waterloo (gee, my arms are tired...yak).

Friday I took a run in the woods at work. Why have I never before, its beautiful. I saw a deer, I ate a rasberry from a bush along the trail, I did bench dips between two rocks. Anyway, maybe 4 k worth of light running and other stuff.

The weekend saw 5 games of frisbee at no Borders. Good games all, but we did not qualify for Nationals. Funny how important catching really is in frisbee.

Had a long, slow walk home from downtown on Sunday with my big shade tent in 35 degree weather.

Day Six: A Long Run

Six days in a row of exercise! What a week. (Unposted: Tuesday's frisbee game, featuring another stellar point-scoring relationship pass, this time a beautiful huck by Ken to HK's strike. Both the huck and the strike shocked the heck out of all witnesses.)

Today, Tim is with his Aunties (Stepmoms?) for the day; after dropping him off in Aylmer I took myself for a long run. I took an amazing, completely wooded route (ie: shady and scenic) along the Quebec side of the Ottawa River. I listened to a couple of podcasts (This American Life on fracking, and the Munk Debate on whether China will dominate the 21st century) and thoroughly enjoyed myself.

It felt wonderful, and my pace turned out to be pretty good too: 1:08 min = 12.2 km.

Next up on the Day With Nothing To Do: shop for a floppy sun hat and check out No Borders. After I finish this margarita.

Hilly 5K

I surprised myself today with a sub-25 minute 5K. Just barely sub -- it was 24:57, but I'll take it. It's been ages since I last timed a 5K. (Last October.)

Especially since I mapped a hilly route along the Gatineau and Lac-des-Fées parkways, rather than my usual tactic of trying to find the flattest 5K possible. (It's actually my usual stroller route, tweaked at both ends to meet distance requirements.)

Apparently running with 40 pounds of rolling stroller

Finished with Overunder's prescription of three rounds of dumbbell snatches -- 10/arm with 20 lbs. Next time I'll use 25 lbs.

Sixty dips

Okay, they were bench dips in sets of 10, but the point is, playgrounds are great places to add a little something-something to your average run.

Josey, if you can find a way to make your lunch runs wind past an urban playground, you can rev up your run with dips on a bench, chins on the monkey bars, or push-ups at the bottom of the slide. I also discovered swing planks. Seriously - try doing a plank with your hands or elbows on a swing. Angle to the ground doesn't seem like much, but these are hard.

And my kid? He can pull himself up into a standing position on the big kid swings without aid. The big kid swings are higher than his belly button.

western skies

are incredible. daddy-o is quickly growing tired of me stopping between sets to gawk and say 'holy wow, look!'

deadlifts: 85 x5, 95 x10
presses: 55 x5,5,8
bent-over rows: 30 x10, 50 x5, 60 x5, 70 x 6 (even rows heavier than squats! wtf!?)

finisher: 2 min turkish get-ups 5lb (1 min per arm) rx13, lx10

Untimed 800s

4 x 800 m run (theoretically as fast as I can manage)
After each 800 -- raised leg split squats (8 per leg)

Evens were uphill and quite a slog. I didn't have a timing mechanism, so I just did the best I could and imagined I was going super-fast.

A bad day for The Mile

I was still feeling a little queasy from the tropical disease that had me horizontal for most of the weekend, but decided to start my workout with The Mile anyway.

Then it started to rain. Really rain.

And I was using the iPod stopwatch, since I don't have a real watch. The iPod stopwatch which has a completely unpredictable algorithm for shutting off by itself. I think it's powered by my direct gaze.

So the official time for my first mile in many months is: 2:55.

I'm going to guess it was more like 7:40. (Hopefully that estimate will help to guarantee I post a better result next time.)

(For comparison's sake: 7:08 in Feb on the treadmill, and 6:57 in October on the road.)

After drying off and changing clothes, I finished with:

Squats - 95 lb x 7, 7, 7
Presses - 45 lb x 10, then with 20 lb dbs - 7, 7

And a few chin-ups. Not really in a row.

We're back as well!

What I love about starting back into weights - I can bench more than I can squat! Mostly due to the fact that I get all nervous with my form and worry I am going to hurt my back. I gain much quicker on my squats, so the payoff is pretty immediate.

squats: 65 x5 x5 x6
bench: 65 x5 x5 x10
pulldowns: 48 x12 x12 x30

finisher: 2 min farmer's walk around the gym (25lbs per arm).

cardio includes heart pounding mountain hikes with quick elevations and brilliant vistas (we're aiming for one a week!) and 3x weekly lunch runs. similar to stroller runs, sans adorable toddler.

I am with you!

Today it is hot. HAWT!

8 x 200 m sprints with 400m active recovery runs in between. All sprints were sub 30 seconds, all AR runs were 2:00-2:30. There were a few breaks for sips of water. This was brutal.

Kicker was a lame 5 broad jumps + five push ups each jump for time. (1:44).

Heartbreaker

Here's what I did to try to quell the ache in my chest after dropping off an inconsolable Tim at nursery school (yes, I cried too, but not in front of him):

4 rounds for time:

15 sit-ups
15 push-ups (5 regular, 10 knees, because I'm a realist)
200 skips
20 overhead walking lunges (using a pole, not a barbell)

=20:20

Some may be interested to note that the skipping highlighted the fact that the pelvic muscles are still not quite 100%. Wow.

I'm back. Who's with me?

First in the "Nursery School Workout" summer series:

5 rounds for time:
50 squats
Run 400 m
= 16:50

This is a full 1:15 min slower than I did it last November. Someone's got work to do!

Finished up with 3 x 10 push-ups.

ps - Did the usual thrice-weekly 5K stroller run this morning, but got caught in a thunderstorm. Ran the last km or so at a 400 m pace, with a couple of 30 sec rest breaks under trees. Tim got soaked from the waist down but slept through it all.