Dropped off the car to get winter tires put on, and started my slow run from the garage.
33 minutes, 5.5 km. On the iPod: Eleanor Wachtel interviewing Michael Ondaatje. Sweet sigh.
Tuesday, November 15, 2011
800's in shorts
Monday, on Emma's recommendation:
With a two minute rest (walk and/or jog) between runs. Other than the first rest, this was not enough time for a full heart-rate recovery.
With a two minute rest (walk and/or jog) between runs. Other than the first rest, this was not enough time for a full heart-rate recovery.
All quiet on the Western front . . .
It's been some days since a post. Hope everyone is sweating but not writing.
Friday I went for a run with Nelly. Probably about 30mins. Felt great but didn't run longer as I feel Nelly is getting old and is starting to struggle on these runs. That said, she still wanted to play when we stopped. Maybe I have to stop worrying she is going to have a heart attack!
Saturday was spent recovering from WC.
Sunday - similar run to Friday.
Monday - kick ass KFit class
Today is a DIVA day so not sure I'll get a workout in . . .
Friday I went for a run with Nelly. Probably about 30mins. Felt great but didn't run longer as I feel Nelly is getting old and is starting to struggle on these runs. That said, she still wanted to play when we stopped. Maybe I have to stop worrying she is going to have a heart attack!
Saturday was spent recovering from WC.
Sunday - similar run to Friday.
Monday - kick ass KFit class
Today is a DIVA day so not sure I'll get a workout in . . .
Friday, November 11, 2011
5 in 6
yoga classes / days (yesterday off due to breakfast AND lunch meetings + desperately wanting the evening to rest and hang with the fella)
feeling slight changes as my practice improves and my understanding of the poses grows. little things like i find i root myself into the earth when standing (keenly noticed at a concert where dancing wasn't the mood) and my posture is improving (shoulders back, belly in). my head and heart are a whole other story, one which i will spare you forum readers from.
hoping the weather holds for some running this weekend!
enjoy WC kids - perhaps daddy-o & i will have our own club tonight (not unlike last night...and the one before that...)
feeling slight changes as my practice improves and my understanding of the poses grows. little things like i find i root myself into the earth when standing (keenly noticed at a concert where dancing wasn't the mood) and my posture is improving (shoulders back, belly in). my head and heart are a whole other story, one which i will spare you forum readers from.
hoping the weather holds for some running this weekend!
enjoy WC kids - perhaps daddy-o & i will have our own club tonight (not unlike last night...and the one before that...)
Sprints while the weather holds
Nutshell: Jogged to the park, sprinted up a hill eight times, jogged home, lunged 60 times, stretched (a bit). Listened to jets fly overhead.
Details: Distance to the park is 1.2 km. Ran 13-15 second sprints (around 50 m), with 1:15 min rest in between, including walking back to the start of the sprint. About half the sprint (the middle half) was up a very steep hill.
The park was really busy today, so a couple of my rests were a little longer as I waited for meanderers to get off my hill. (I didn't want to startle anyone. What with my superhero tights and all.) I realized that the busy-ness was likely due to Remembrance Day. Our neighbourhood is full of government lackeys, who all have a holiday today. I'm guessing Overunder's commute was quicker than usual today? May bode well for being on time to wine club tonight!
Also, I'm going to write this down so I'm accountable: I have a car now. (As of Wednesday, Onge passed on the keys to the Green Chariot*.) But, I'm going to keep WALKING Tim to school as long as I can (ie: until the sidewalks are impassable with the stroller. He's still too little to walk that far. Or if it's frigid.) One-way-only exceptions allowed for days when I really need to get shit done at home -- like today, I picked him up so that I'd have time to listen to the Remembrance Day ceremonies on the radio.
* Green Chariot: A sporty 1998 Honda Civic. She's got power nothing, unless you count the powerfully rusting buckled ding on the trunk where Onge backed into a tree. Probably the one beside her own driveway.
Details: Distance to the park is 1.2 km. Ran 13-15 second sprints (around 50 m), with 1:15 min rest in between, including walking back to the start of the sprint. About half the sprint (the middle half) was up a very steep hill.
The park was really busy today, so a couple of my rests were a little longer as I waited for meanderers to get off my hill. (I didn't want to startle anyone. What with my superhero tights and all.) I realized that the busy-ness was likely due to Remembrance Day. Our neighbourhood is full of government lackeys, who all have a holiday today. I'm guessing Overunder's commute was quicker than usual today? May bode well for being on time to wine club tonight!
Also, I'm going to write this down so I'm accountable: I have a car now. (As of Wednesday, Onge passed on the keys to the Green Chariot*.) But, I'm going to keep WALKING Tim to school as long as I can (ie: until the sidewalks are impassable with the stroller. He's still too little to walk that far. Or if it's frigid.) One-way-only exceptions allowed for days when I really need to get shit done at home -- like today, I picked him up so that I'd have time to listen to the Remembrance Day ceremonies on the radio.
* Green Chariot: A sporty 1998 Honda Civic. She's got power nothing, unless you count the powerfully rusting buckled ding on the trunk where Onge backed into a tree. Probably the one beside her own driveway.
Thursday, November 10, 2011
Wow, that sucks. You guys are animals!
So we (yes *we*) did the crazy 400m thingies.
Using HK's post as inspiration:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.
I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.
One Q: do you include the last rest break?
So, I have 2 x 400m marked out (I think the second in the loop might be shorter) and we did:
1.41
1.33
1.41
1.37
1.43
1.47
If you include the last rest we were 20.30 and need to shave off 45 secs to rival HK. I despise this workout but will keep at it until I can give HK a run for her money so will no doubt be at it for a while!
Must add, this is the first time I have run since Aug pretty much! Except maybe 1 or 2 odd runs.
Using HK's post as inspiration:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.
I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.
One Q: do you include the last rest break?
So, I have 2 x 400m marked out (I think the second in the loop might be shorter) and we did:
1.41
1.33
1.41
1.37
1.43
1.47
If you include the last rest we were 20.30 and need to shave off 45 secs to rival HK. I despise this workout but will keep at it until I can give HK a run for her money so will no doubt be at it for a while!
Must add, this is the first time I have run since Aug pretty much! Except maybe 1 or 2 odd runs.
Wednesday, November 9, 2011
Bush man
No, not a republican...
Ran in the woods at lunch (I will have to map this out) and stopped at the 2/3rds mark to do 5 rounds of 10 20 inch box jumps, 10 pike push-ups (almost a HSPU), 10 second* L-sit.
*I used the asymptotic-half-life-Scottish method of counting: 1.....2....3...4..5.6.78910.
Ran in the woods at lunch (I will have to map this out) and stopped at the 2/3rds mark to do 5 rounds of 10 20 inch box jumps, 10 pike push-ups (almost a HSPU), 10 second* L-sit.
*I used the asymptotic-half-life-Scottish method of counting: 1.....2....3...4..5.6.78910.
I back!
No longer a sickie
KFit Monday night
Some weak half arsed (excuse the pun) glute stuff at home to help ease me back into this workout lark
Tonight a fun Zumba. Fun and sweaty! I'm starting to use that pelvis more too! :)
KFit Monday night
Some weak half arsed (excuse the pun) glute stuff at home to help ease me back into this workout lark
Tonight a fun Zumba. Fun and sweaty! I'm starting to use that pelvis more too! :)
Montreal Vacay, Take Two
Sunday, after coffee and a banana, we headed out to the edge of le Vieux Port for a run. November 6 was wearing the mantle of September - it was gorgeous! Unfamiliar with the city, I was expecting a river run. The Lachine Canal was... a bit more industrial-historical than I was expecting, but it had it's charms.
Overunder and I were out for about 1h 7 minutes, and punctuated our very easy pace with four sets of 10 (H) and 20 (O) push-ups. Mine were on benches or similar ledges (including the steps of the Science museum). Gmaps tells us our route was just about 10K.
Overunder and I were out for about 1h 7 minutes, and punctuated our very easy pace with four sets of 10 (H) and 20 (O) push-ups. Mine were on benches or similar ledges (including the steps of the Science museum). Gmaps tells us our route was just about 10K.
Monday, November 7, 2011
♫ come to my window ♫
bench: 152.5x5,5,7
squat: 265x5,5,5
more later?
indeed.
chins: 8,7,6,4,4
curls: 85x6,6,4. aiming for 8's. oh well.
josey hit the yoga studio. she has her yoga face on.
lonely street
I had to do my 400m x3 by myself yesterday. woe is me. But josey did some yin yoga. there was no yoga face but she released all the emotions from her hips (what is the shocked face emoticon?)
1:31.0
1:32.8
1:32.4
there is, what seems like would be, a very slight hill in the middle of our route. but it fucks up your stride on the way up AND the way down. surely once we become better at this (meaning: graceful and not galumphing buffalo), this won't matter.
1:31.0
1:32.8
1:32.4
there is, what seems like would be, a very slight hill in the middle of our route. but it fucks up your stride on the way up AND the way down. surely once we become better at this (meaning: graceful and not galumphing buffalo), this won't matter.
 |
Trening następnie Bigos
Found the little hotel gym on Youville. It was very well appointed and could suit our workout needs for a long time to come. Sigh. There is only so much time we have.
We did a 5 minute run then the barbell warm-up (10x deadlifts, squats, sumo's, hang cleans, power/squat cleans, presses, overhead squats. HK used ~35lbs, I used 65lbs.
Then we did 3 rounds for time-ish of 15 back extensions on a real GHD, 25 kettle bell swings (35lbs/17.5lbs), 10/5 pull ups. Time was 9:45 for HK and 13:30 for me. Kind of nasty.
Followed this up with a large Polish meal (lunch, at 3:45?) at Stache. Followed that up with Bison grass vodka shots. Followed those up with walking.
We did a 5 minute run then the barbell warm-up (10x deadlifts, squats, sumo's, hang cleans, power/squat cleans, presses, overhead squats. HK used ~35lbs, I used 65lbs.
Then we did 3 rounds for time-ish of 15 back extensions on a real GHD, 25 kettle bell swings (35lbs/17.5lbs), 10/5 pull ups. Time was 9:45 for HK and 13:30 for me. Kind of nasty.
Followed this up with a large Polish meal (lunch, at 3:45?) at Stache. Followed that up with Bison grass vodka shots. Followed those up with walking.
Saturday, November 5, 2011
saturday night's alright
snatch: 115x2,2,1,2
clean: 155x3,1,-
press: 122.5x5,5,5. yay
deadlift: 280x9
now, wine. salmon. rom com.
clean: 155x3,1,-
press: 122.5x5,5,5. yay
deadlift: 280x9
now, wine. salmon. rom com.
Friday, November 4, 2011
I'm sick...
... Hence the lack of working out and posting
7 days with a hacking cough and sleepless nights - urg
Catching up on all the posts .... I used to row at university so have *fond* memories of the rower ;)
Hope to be back next week
7 days with a hacking cough and sleepless nights - urg
Catching up on all the posts .... I used to row at university so have *fond* memories of the rower ;)
Hope to be back next week
Thursday, November 3, 2011
barbell row
bench: 150x5,5,9
barbell row: 150x8,8,9
but then i felt a slight...something in my back. and that was all the excuse i needed to not do squats. i don't know if my form was off. if my abs weren't tight enough as a result of ab work a couple of days ago (lawdy, i hope not).
so, i think that's it for the day.
barbell row: 150x8,8,9
but then i felt a slight...something in my back. and that was all the excuse i needed to not do squats. i don't know if my form was off. if my abs weren't tight enough as a result of ab work a couple of days ago (lawdy, i hope not).
so, i think that's it for the day.
Still feeling it
Squats from Tuesday.
Started out on a handsome 5 rounds for time of 25 double unders, 10 overhead (30kg) walking lunges, 5 pullups. Did two rounds but was booted from the room by a goodlife staff meeting, a sort of a meeting of the minds;-)
Switched to 3 rounds squats (225 x 5) and 10 pullups.
Started out on a handsome 5 rounds for time of 25 double unders, 10 overhead (30kg) walking lunges, 5 pullups. Did two rounds but was booted from the room by a goodlife staff meeting, a sort of a meeting of the minds;-)
Switched to 3 rounds squats (225 x 5) and 10 pullups.
Tuesday, November 1, 2011
where n=3
400m x3.
josey:
1:41
1:48
1:46
daddy-o:
1:26.9 (max HR 185)
1:30.1 (186bpm)
1:29.4 (186bpm)
we don't do anything crazy like have equal rest/work ratios. we walk back to the start and go (about 6minutes - i know you scoff hedda!)
josey:
1:41
1:48
1:46
daddy-o:
1:26.9 (max HR 185)
1:30.1 (186bpm)
1:29.4 (186bpm)
we don't do anything crazy like have equal rest/work ratios. we walk back to the start and go (about 6minutes - i know you scoff hedda!)
early morning
managed to do some qi-qong exercises, a yoga class, and 10 minutes of meditation before waking my fella from his slumber with the smell of coffee. been feeling quite energetic today to boot. good because 400m are tonight, arghh. (someday we will aspire to the even run/rest but certainly not today).
yoga yesterday. and four days last week, with a 5km run on friday (cut short by the IT band but finished with long strided speed walking which felt like stretching with raised heartrate).
yoga yesterday. and four days last week, with a 5km run on friday (cut short by the IT band but finished with long strided speed walking which felt like stretching with raised heartrate).
Fueled by candy
Not really. I was pretty good last night. The no-wheat thing eliminates my two favourites (KitKat and Coffee Crisp), so I may survive sugar week.
Outside again while the weather holds:
Warmed up with some lunging and skipping (the jump rope kind, not Dorothy from Kansas).
3 rounds of:
7/leg pistol squats (held rope wrapped around pole for balance)
10 low-bench push-ups
Then I did this one:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.
I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.
Outside again while the weather holds:
Warmed up with some lunging and skipping (the jump rope kind, not Dorothy from Kansas).
3 rounds of:
7/leg pistol squats (held rope wrapped around pole for balance)
10 low-bench push-ups
Then I did this one:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
= 6 runs, with only 15 seconds left in the 20 minutes.
I usually hit between 1:35 and 1:50 for the 400s. Today was a little slower, between 1:45 and 1:50 per run. (I guess the overall average speed wasn't too far off.) I wonder if the pistol squats had anything to do with that? Hmmm.
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