Yesterday:
45 mins stairmill

I was so bored, even though I had something to read, that I couldn't make the full hour.

My shoulder still hurts and I am pissed off about it. I have no idea why it won't just heal.

boring

45 mins, elliptical, reverse intervals

Full of self-hatred today. It makes a difference on how I see my body. It's depressing.

last day boot camp

Today was my last day of boot camp. I got a prize for being the only participant who made it to all eight sessions. I almost didn't make it this morning but I hate not getting my money's worth so I dragged myself there after all. It was a great workout today, made more intense by the early morning mugginess. I was sweating all over the place.

Sunday, July 23

50 mins, run, steep hills

I went for a run yesterday morning in the Okanagan, running from lake level up into the benches. Although it was 7:30am, it was already very hot. I think it got up to 40 degrees Celsius yesterday afternoon, so I'm guessing it was 30 degrees in the morning. Some of the run was very steep so I had some hill training as well. I also saw a few Ironman competitors putting in their paces on their bikes.

My face upon my return to the beach was a very bright red. I jumped into the lake fully clothed and it felt amazing.

Friday, July 21

50 mins, elliptical, reverse intervals, level 9
1 hr, city biking

I rode out to Burnaby (Metrotown) to run some errands. Because I ended up running late on time, I took myself and the bike on the Skytrain to Chinatown to complete some errands, then rode home. I was probably on my bike for a total of an hour in what I would call blistering heat.

hot day in Vancouver

Strength training, day 2
15 mins treadmill, level 7

My shoulder is feeling so much better and I am feeling very happy about it.

It was a good workout this morning. Before I started regular strength training this year, I was resistant to reducing the cardio component of my exercise regimen even though I had read so many articles over the years about how strength training is a key part of any fitness regimen. Still, my brain refused to process the fact that reducing cardio would not necessarily mean fat gain. Now, almost seven months later, having closely stuck to a workout (interspersed with demoralizing injury hiccups) that alternates three strength sessions with three intense cardio sessions a week on alternating days, I am a convert. I have lost fat and gained a lot of muscle. Even though I have had to cut back upper body strength training due to my shoulder injury, I am much stronger than when I started. I did not believe it would be possible for me to lift some of the weights I was lifting before the injury. My core strength has also vastly improved because, even though I used to work my abs quite a lot, strength training overall has increased my balance and core muscle strength. I am loving how my body feels now and so I have no intention of going back to my cardio addict days.

this week update

Monday, July 17: Boot camp
Tuesday, July 18: Day 1 strength training. Sore from weekend hike, amplified by the leg presses I do as part of the regimen.
Wednesday, July 19: 60 mins, stairmill, level 7 then 10 min cooldown on treadmill.

Saturday, July 15

We went to Bowen Island to do the hike up Mount Gardner. The distance was about 17 kms, with an elevation gain of 719 metres. With a couple of stops, the hike took around six hours. The view from the top is awesome, giving a very different perspective of Vancouver and the Gulf Islands. It was hard work coming downhill though as I was using muscles that normally aren't engaged through my regular workouts. I was sore for a day or two afterwards.

Friday, July 14

Day 2 strength workout
21 mins treadmill, increasing incline every 1 minute
cooldown

oracle bones

Yesterday:
60 mins, elliptical, reverse intervals, level 9
Ab work

Good cardio day. Reading Oracle Bones, by Peter Hessler. I wanted to work out today but needed desperately to catch up on sleep from last weekend's crazy wedding, so today I rest. Hard work tomorrow and through the weekend though.

catch-up for beginning of July

July 1: morning run in the Okanagan heat
July 4: 60 mins, stairmill, level 6
July 5: 60 mins, elliptical, reverse intervals (30 min brisk walk in evening)
July 6: light strength, including shoulder rehab exercises
July 7: met Kristina for two new programs, sore afterwards
July 10: boot camp, abs sore afterwards
July 11: first day strength training set, 20 mins treadmill, level 6-7

This last weekend was rough as we had a wedding to attend on Friday night, and the rehearsal dinner on Thursday night. I had an appointment with Kristina on the Friday morning at 6:30 and she told me she had never seen me look so tired in the morning. Saturday went by on about three hours sleep, and I spent Sunday recuperating after watching the World Cup final. Thus, the limited working out.

My shoulder is showing marked improvement so this makes me feel happy.