elliptical with macleans

60 minutes, elliptical, level 8, reverse intervals

Today was just a sweaty day on the cardio machines.

the usual

Thursday, September 28, 2006
Functional strength exercises #2 (from Kristina)
25 minute run

The functional strength exercises are pretty tough, including one for the core that is deceptively simple. It would be an easy exercise if it isn't done right, but if you really focus on engaging the proper muscles, it becomes really hard. This series of exercises also engages two muscle groups during each exercise so my heart rate goes up and I end up sweating a lot more.

The run in the afternoon was nice, as the weather has been amazing here in Vancouver. 25 minutes got me pretty much door to door over the Granville and Burrard Street bridges. I have no idea of the distance.

The bike went to the repair shop on Wednesday. I fixed the flat, only to have it go flat again in about ten minutes, so I gave up and brought it in to Cyclepath. There is one guy who works there who is awesome (they're all good, but this one guy is really good), and he showed me how to look for whatever was causing the flat. It was a miniscule piece of metal that I would never have noticed. It was also a learning experience to see him get the tire off the rim. What took me about fifteen minutes to do the first time took him all of 30 seconds! Anyway, I get my bike back on Saturday with a complete tune-up and a brand spanking new tire and then I get to ride again!

strength and boot camp

Yesterday:
1 hr functional strength training (workout from Kristina)
Boot camp at the run clinic

Boot camp was short but hard work, and yet again I find myself with sore legs. The muscles all over my body are sore because of the different exercises I have had to do over the last few days (kayaking, climbing, sprinting etc). It feels good. Tonight, I finally fix my bike and go for a ride (assuming it doesn't go flat 15 minutes in again).

more catching up

Wednesday, September 20: Workout with Kristina - new programs given, with a focus on functional strength
Thursday, September 21: 50 mins, stairclimber, level 6. Very sore from sprint workout on Tuesday, so stretched for about 10 minutes afterwards.
Saturday, September 23: Easy hike on Galiano Island
Sunday, September 24: 3 hours kayaking from Montague Harbour, Galiano Island
Today: 30 minute run over the bridges at lunch; tonight, going to the climbing gym with the girls

flat tire

September 15 - Strength workout at gym
September 16 - 40 min run on the KVR (in Tulameen)
September 18 - 15 minute bike ride
Today - Strength workout, then going to the run clinic this evening

My bike ride yesterday was supposed to be much longer because I finally got around to fixing the flat on my rear tire, but 15 minutes in, it went flat again! It was very frustrating as I am going to have to do it all over again and figure out what is going on.

final swim this year

Kits Pool - swim 10 lengths (1.375 kms)

The pool closes on Sunday so this was my last swim in that pool this season. Scott and I have discussed starting regular swims in the fall at the Vancouver Aquatic Centre. With the amount of high impact stuff I have been doing lately, it's probably good for my body.

blah morning at the gym

Oh god, it is demoralizing to wake up in the dark. When the alarm went off this morning, I was shocked that it 6:05am. But I dragged myself out of bed and headed down to the gym for a strength workout. I'm back up to my usual weights, and my shoulder is much better now that I've switched my mouse back to my right hand. I'm going to call Kristina and get a new set of workouts next week sometime.

run clinic - hill repeats

Yesterday was my weekly run clinic. We did six hill repeats on a bark mulch hill in North Vancouver. I was surprised to find that I am one of the faster runners in the group, keeping up with all the older guys. Another guy and I did a seventh hill repeat at the end as well.

It is a bit of a pain to get out to North Van, but I have quite enjoyed the time there and back for reading and reflecting. I don't get a whole lot of that these days. Call me crazy, but I do love transit commuting.

catch-up post

Thursday September 7: I was at Harrison Hot Springs for a conference, so I went for a 40 minute run at the end of the day and then did 20 lengths in their pool (I think 25 metres), so about half a kilometre.

Saturday September 9: Long strength workout

Sunday, September 10: 10km run the whole route around False Creek. It sucked! I think I was dehydrated.

I can see how people find work interferes with their workout schedule. I came in to work early this morning, and am leaving only now at 6pm, so it seems unlikely that I will make it to the gym tonight even though I originally planned to do so. boohoo

run to and fro

We ran to and fro the gym this morning, and I did a strength workout. It's kind of dark when we get up now so its going to get harder as winter creeps up on us. I have felt really out of sync with my workouts lately as our schedule has been completely off with weekends away and general craziness following the wedding. I'm out of town for work for the rest of this week, but should be back to normal next week (I hope).

run clinic

I joined an "intermediate" run clinic and yesterday was our first day. I've never been in a clinic before, so I didn't know what to expect. The clinic is for people who can comfortably run for an hour, but the pace is quite varied in our group. We did a very easy run but supposedly we do workouts in the future. Next week, we do hill repeats, and the week after that we hit the track.

swim in Kits Pool

Kitsilano Pool closes in a few weeks so this morning I thought I better get in at least one more swim this summer, seeing as swimming in that pool is one of my favourite athletic endeavours. My shoulder problems have hindered me from swimming this year, which is disappointing. Two years ago, I had an entry pass and swam at least four times a week.

This morning was beautiful - the ocean and the pool were glassy and it was lovely to cut into the water. I did 10 lengths of the pool, which is 1.37 kms (Kits Pool is 137 metres long). That is way down from what I swam in previous years, but I had to rest my shoulder as it was feeling sore by the end, and I haven't been swimming so my endurance is also down. After four lengths, I paused and my heart was pattering away. I have always said that the best way of building respiratory capacity is by swimming as it forces you to regulate your breathing. I think being a good swimmer makes you a better athlete all around.

I aim to get at least a couple more swims in before the pool closes for the season.