Ready, set, glow.

Exhale.

Here we go, just 2 more days and it's hammer time. I made it safely over to Calgary and have had the most amazing unloading week. From fantastic workouts to spectacular scenery and a soulful reunion with Manski, I feel refreshed, energized and rested.

All the work is done, now it is time to recognize and accept that I am ready. I've never felt more calm or excited about tryouts and despite some minor setbacks earlier this year, I know I came through stronger than I ever thought possible.

I have amazing people in my life, and the support I have received can only result in success. A few quick shout outs:

Thanks to my family and Manski for challenging me at times, but giving me the space and support I need to fulfill these crazy dreams at times.

Thanks to Mike Robertson for helping me to take my body from mangled to mobile and always being available for advice and support. Most of what applies to physical movement applies to mental movement too.

Thanks to Teen and Robin, who are my constant companions in every bend and curve of the journey.

Thanks to my Carleton teammates for helping me to finally actualize this CIS dream.

Thanks to my professors who have pushed me beyond my perceived scope of thinking, to make me a more open-minded and inspired student.

Thanks to all those at the gym (especially C+P) who showed the joyful, diligent spirit that embodies well-being, and for making it an amazing environment.

Thanks to friends, old and new, who have shown me that no achievement is ever complete without good people and balance in your life.

Thanks to time for ticking forward and to gravity for its gentle push, providing a constant reminder that my best is ahead of me.

Now it's time to rest hard and have some fun. Easier said than done, but I think we're starting to get the hang of it!

I'll share the news as soon as I can, but just making it here is has been a trip... In so many more ways than one.

It was only a matter of time, and the time has come

I realize that I've been a bit of a posting delinquent lately. These days my logs are strong, my workouts stronger, but my desire to spend any more time than is absolutely necessary in front of the computer is virtually zero.

What's a lot more important than the numbers (and they are looking better every day) is that I get to play a great game called "If I knew then, what I know now".

You see, for a few months, I would pre-emptively tell people about my nosebreak/brainthump injury from last October, as if to dispell any sense that I had lost my training edge, or gotten "soft" (in more way than one). This was much more a reflection of my own insecurities surrounding my injury and sense of self, than it was of the way I was likely perceived by others. Unfortunately, this developed in to something of a self-fulfilling prophecy and I let this injury hold me back psychologically, long after my body had healed.

Well, I do know more now than I knew "then" and now is where I need to be; not trapped in the excuse of injury or haunted by the fact that I have been exceptionally fit in the past. In better or worse times, I am always armed with the achievements of my past, and the awareness that I have everything I need within me to get to new and better places.

What I know NOW:
-Rest is equally as important as training
-Fatigue needs to be managed systematically and intuitively
-Internal dialogue is rehearsed, not spontaneous. Take every opportunity to express yourself with the power of the written or spoken word.
-That which must be, must be affirmed out loud to yourself and/or others
-Training for sport is about movements more than muscles
-Use discipline (and indulgence) with care; be firm with yourself. Be gentle with yourself
-I am not my body. I am so much more.
-It's ok to eat treats now and then. In fact, it's much better than having a great big one that leaves you feeling ill, just once a week!
-Let your body do the talking most of the time, and know when to let your mind tell your body what to do.
-The more you repeat the same movements/motions, the more you need to get on that foam rolling son!
-Seek out a coach, a CSCS or a mentor. No one can know your body better than you, but there is always something to learn about life and athleticism from others.
-Be seasonal with sports. Humans were not designed to just sleep, sit, walk, lift, repeat.

At the risk of getting excessive with this post, I will finish by laying out the plan to be at a stage 11-11.5 beep test by end of August. Right now I run around an 8, after many months off from any real fitness/conditioning work. This means roughly a stage/month improvement. So you see, moving from average to elite really isn't so daunting after all! So here we go, anatomy of a plan!

Sunday - Lower body + sprint work
Mondays - off
Tuesday - Upper body + long walk/xtrain
Wednesday - Lower body (+ interval training starting in one month)
Thursday - Medium intensity cardio (depending on energy levels)
Friday - hockey game
Saturday - upper body + long walk

I had wanted to dive right into 2 interval sessions/week, but Mike and I agreed that it would be best to master an intermediate workload and add in the second session in a month. The goal is to peak around September. I will take a deloading week every 4 weeks and run the beep test at the end of this week to assess my improvements.

I have a very specific plan for intervals, but right now I don't need to micromanage my fitness sessions yet. I just need to make sure that I'm doing some change of pace work for 20-30 minutes and feeling a bit spent by the end. Within 2 weeks, I'm going to be on fire and that's when I refer to 100m sprint workouts and all kinds of cool conditioning workouts I have in my playbook.

MOST importantly, I've been honoured to enjoy some of the rewards of strong academic integrity; something that means a lot more to me than just being a force on the field. Although all-star athletes are glorified (and with good reason), I will always stand by my vision of iconic figures as being those who gave of themselves wholeheartedly to be better people .

What dreams are you moving toward realizing? Drop me a line, I'd love to hear!

Forget-me-nots and Face Pulls

Last week as I was mowing the lawn, I plucked big handfulls of beautiful little forget-me-nots. Taking some time to reconnect with the earth is always a perfect and peaceful way to pass a few minutes. I am moving my cardio (and GPP) outside to the greatest extent possible so that I can beat the breeze in a few months time and be ready for try outs at UofC. Wooooot!

Day 2 - Upper Body (Thursday, May 22)
Foam rolling, mobility work
1) Plain ol' push ups - 3x8-10
2) Low (seated) cable rows 4x6 @ 90, 75 and 75lbs
3) Close grip bench press 3x10*8*6 @ 50, 55, 60 (kinda wobbly at the end!)
4) Face Pulls 3x8-10 @ 60lbs
5) Y, T, W 2x12 @ 8lbs
Had to run, couldn't squeeze in the ab wheel!

Friday, May 23 - 2 hockey games, no lifting.

Day 3 - Lower Body (Saturday, May 25)
Foam Rolling, mobility work
1) RDLs 4x6@ 140lbs
2) Pull throughs 3x8-10 @ 50, 40, 40lbs
3) Bulgarian Split Squat 3x8-10 @ 8, 10, 10lbs
4) Ball leg curls 3x10
5) Front/side pillars 2x45s each

Stretching

Wow, this workout felt great. I actually spent almost 1h45 in the gym, but it was worth it. I feel a lot better, having increased my warm up sets and taking slightly longer than prescribed rest breaks. I'm finding the sweet spot at last!

Day 4 - Upper Body (Monday, May 26)
Foam rolling, mobility work
1) Lat pulldowns 4x6 @ 105lbs
2) DB Military Press 3x8-10 @ 20lbs
3) Face pulls 3x6 @ 70, 60, 60
4) OH Shrugs 3x8 @ 55lbs
5) Scaption w/shrug 2x12 @ 8lbs
6) Decline reverse crunch 3x12 (instead of 3x8)

+15 mins cardio and strrreeetching out my sore (but very happy)legs!

Everything is going great. I am working on a rough program that will take me from June to Sept (in terms of my conditioning) and ready to peak in Sept/Oct. I will probably have 2 days a week of interval training, 1 long/slow session and my hockey game on Friday nights. Can't wait!

Not my best body, but the one I like best.

In and out like quick jab, I have had a fantastic week of workouts. The change of pace, change of exercises and change of mind are really coming together. Although I may have had smaller, bigger, more and less muscular versions of this body, I am finding that the one I like best is now. And not because of the way it looks or performs, but just because it is mine and it now shows signs of wear from years of pounding the pavement and turf, from enduring all kinds of injury, from blood, sweat and smiles in the gym and for connecting me to the world and people around me.

Day 3 - Lower Body (Saturday, May 17)
Foam rolling, mobility stuff

1) Sumo deads 3x5 @ 125 and very comfortable
2) Pull-throughs 3x8-10 @ 40lbs for 10reps each
3) Bulgarian split squats 3x8-10 @ 10 lbs
4) Ball leg curl 3x10 and tougher than I though!
5) Front and side pillar 2x50s each

Lots and lots of stretching.

My legs are usually pretty exhausted by the third exercise on lower body days, but I come out feeling great. Hip flexors were pretty tight the day after this workout, but so were my glutes. Lower and mid back felt pretty relaxed, so things are looking better with each workout!


Day 4 - Upper Body (Sunday, May 18)
Foam rolling, mobility work

1) Resisted Push ups 3x8
2) Cable rows 4x6 @ 75lbs
3) Close grip bench press 3x10*8*6 @ 55, 55, 60
4) Face pulls 3x10@ 60lbs, 50 for last set
5) OH Shrugs 3x8 @ 50lbs
6) Scaptions with shrug 2x12 @ 8lbs
7) Decline reverse crunch 3x8

Stretching, breathing.

Wow, I warm up with my old max when doing face pulls. Pretty neat stuff.

Monday - 57mins of cardio. But not on pupose, I swear :) and took Tuesday off.

Day 1 - Lower Body (Wednesday, May 21)
Foam rolling, mobility work.

1) Box squats 3x10 @ 60lbs Wohoo! Moving up all the time!
2) RDLs 4x6 @115. Not feeling so good...
3) GHRs 17 total reps
4) DB Lunges 3x8@ 15lbs
5) Paloff Press 3X60s hold

15 mins of hellishly fast stairclimbing.

Stretching and breathing.

I usually feel pretty jellowy by lunge time. This morning, RDLs felt awful. I realize that 2 days between lower body (instead of 1) really gives me time to decompress and get limber. At 5:30am, my back is always a bit stiff, and playing around after this workout, I am aware that I need to throw in some more warm up sets. Jacking up my volume a bit is worth it if I can get into my working weight feeling less wierd.

I have a sister to cheer on at a 10k race tonight, so more workout logs to come. Everyone have a wonderful weekend. How could it be anything but..

Back to Back

Because 2-on/1-off seems to be a great scheme for me, I took Thursday off, after a fantastic upper body workout on Wednesday. My return this morning should have been marked by a lower body workout, but I had to switch around the last 2 days of the program because there was neither a platform, nor power rack free to do some of my work. I did upper body this morning and will hit the lower half hard tomorrow! ARRRRR! I managed to get a good few hours of walking yesterday. I am very committed to smelling the lilacs whever possible.

Day 2 - Upper Body (Wednesday, May 14)
Foam rolling, mobility work
1) Resisted push-ups 3x8-10 @5lbs (tougher than I thought!)
2) Seated rows (in place of Low Cable Rows) 4x6 @75lbs
3) Close grip bench 3x10*8*6 @ 45, 50 and 55lbs respectively
4) Facepulls 3x8-10 @60lbs
5) Y,T,W 2x12 @8lbs (a promotion!)
6) Ab wheel 3x10 and deceitfully difficult

+25 minutes running (for my mental health)and static stretching..and another round of foam rolling.

Thursday (off)

Day 4 - Upper Body (Friday, May 16)
Foam rolling, mobility work
1) Heavy lat pulldowns 4x6 @ 105lbs and 90lbs for last 2 sets
2) DB military press 3x8-10 @20lbs *need to remember to keep my glutes tight!
3) Face pulls 3x6 @70lbs (holy the batman in me!)
4) OH shrugs - 3x8 @45lbs
5) Scaptions w/shrugs - 2x12 @8lbs
6) Decline reverse crunches 3x12

+17mins stairclimbing, stretching and breathing exercises.

I feel fantastic. Although I am a bit bound in the desk/chair position these days, I am so refreshed from the increased walking and foam rolling pre and post workout. I'm also really pleased that I can do cardio and feel like I'm locomoting (so to speak) without having to do the entire lower body warm up. To alert-glutes infinity and beyond!

Type-A, B-hind.

My current training program/dietary reforms seem to be having very positive effects on my body composition. Although postural improvement and strength gains are rewarding (and immensely so), it is great to see things trimming down, speeding up, and looking more gravitationally defiant.

Day 1 - Lower Body (Tuesday, May 13)
Foam rolling, mobility drills.
1) Box squats - 3x8-10 @ 45lbs (bar)
I warmed up with quite a few reps at bodyweight and found that simulating good form with no weight really helped me build a mental landscape of how "ideal" squatting should feel.
2)RDL's - 4x6 @105lbs (light weight, but perfect form)
3)Glute-Ham raises - 18 total
4)DB Lunges - 3x8 @ 10lbs
5)Paloff Press - 3 x 60s holds

+20 mins stairclimbing followed by stretching/breathing exercises

The fatigue I accumulated in this workout was amazing. By the time I was at the lunges, I realized the extent of my deconditioned state. Needless to say, these are the hardest and best workouts I have had since my last pre-season. I'm alive..out loud!

From the gound, up...

It may seem strange to begin on the last day of the cycle, but I was a bit too sore in the lower body (from horsing around last week) to hit the legs hard. So, here we go. Feeling fresh, strong and powerful in the gym right now!

Day 4 - Upper Body (Sunday, May 11)
Foam rolling, mobility work.
1) Heavy lat pulldowns - 4x6 @ 105lbs (last set at 95lbs)
2) DB military press - 3x8-10 @ 20lbs
3) Face pulls - 3x6 @ 60lbs
4) Overhead shrugs - 3x8 @ 45lbs
5) Scaptions w/shrugs - 2x12 @ 8lbs
6) Decline reverse crunch - 3x8

+20 minutes of eliptical

Serious stretching afterwards! I find that I still have some knots in my right lat, but getting in there with a tennis ball on off-days is really helping.

AWEsome workout!

Week 4, Day 4 - Sat August 25, 2007

Soft tissue work, mobility drills.

Resistance:
1) Face Pulls 3x12 (90s) - 55lbs
2) Neutral grip db floor press 3x8-10 (90s) - 30lbs (5lbs increase from last week!)
3) Lat Pulldowns 3x8-10 (90s) - 95lbs (also up from last week!)
4) Single arm db shoulder press 3x8 (90s) - 20lbs, 15, 15
5) YTWs 3x10 (60s) - 8lbs, then 5 and 5.
5) Scaptions w/shrugs 3x10 (60s) - 5lbs

WHAT a workout! I am really getting in to my upper body days, strength-wise. My lower body workouts have a different focus (namely, healthier movement patterns and improved mobility) but I was sad to think that this might be my last stint with the iron for a little while!

This morning my tris, shoulders and lats are all feeling good-sore, but they'll be fresh and ready for Monday. I am thinking about doing a long, slow run today just to promote some blood flow to the lower body and keep motivated for tomorrow. I have basically been eating celebration meals all weekend long. I think my glycogen stores were repleted about 6x over! The important thing about today is just to be present so I can really enjoy my day with Dave, getting ready for tomorrow, soaking in the excitement and just centering myself so I can gather all of my powers and unleash some kind of (friendly) madness this week...

Week 4, Day 2 (Upper Body) - Thurs, August 23 2007

Soft tissue work, mobility work.

The good stuff:
1) Push ups "plus" 3x10 (90s) (getting eaaasier)
2) DB Rows 3x8 (90s) - 30lbs
3) Face Pulls 3x8 (90s) - 60lbs (50 on last set)
4) Skullcrushers (db) 3x10 (90s) - 12lbs and ready for 15's!
5) YTWs 3x10 (60s) - 5lbs and ready for 8!
6) Reverse Crunches 3x10 (60s)

GREAT workout this morning. I woke up at 4:45 and was roaring and ready to go! All of the extra rest this week is translating into excellent recovery, increased strength at every workout and just a generally consistant feeling of well-being. Once I am over my volume-holic syndrome completely, I think the force will really shine through.

Onward and upward and WORD UP!

Week 4, Day 1 (Lower Body) Tues, August 21 2007

Foam roll, activation and stretching drills.

Resistance:
1) Static lunge w/knee cave 3x10 (90s)
Oops! Mobility work (hides in corner of mobility shame)
2) Romanian deadlifts 3x10 (90s) - 130lbs (I know that with some chalk, my glutes and back are ready for a comfortable 135)
3) Pull throughs 3x10 (90s) - 45lbs
4) Single leg lowering

Quick stretch and peace out.

Practice tonight. Stoked! I had some wicked soreness from Sunday's upper body workout. Definitely provided ample stimulus and food for growth. Felt great!

Week 3, Day 4 (Upper Body) - Sun, Aug 19 2007

Soft tissue work (medicine ball, since my foam roller was MIA this morning!) and mibility dills.

Resistance:
1) Face pulls 3x12 (90s) - 50lbs
2) Neutral grip db floor press 3x10 (90s) - 25lbs (all 3 sets of 10, up from sets of 8 last week. Zing!)
3) Lat Pulldowns 3x10 (90s) - 75lbs (ready for increase next week)
4) Single arm shoulder press 3x8 (90s) - 15lbs (20lbs for middle set)
5) YTW 3x10 (60s) - 5lbs. Definitely getting stronger here. No stress on the back at all!
6) Scaption + shrug 2x12 (60s) - 5lbs

Wow, what a great workout! My strength is definitely improving and more than that, my ROM on all moves feels much better.
One minor concern: Face pulls seem to stress out the R shoulder just a bit. No pain, no discomfort, but some light cracking. Nothing that "snaps" me out of the movement, but worth taking note.

Today I will probably go for a lonnnnng walk and just keep fresh for tomorrow's sprint work and lower body workout.
Awesome workout today! Just 8 days until training camp begins and I'm definitely firing on all cylinders.

Week 3, Day 3 (Lower Body) - Sat August 18 2007

Baby got back. Pain.
Yes, my back is kind of sore from practice last night. Could have been the cold wind, the rain, the combination of the two.. or my shitty (oops, so much for my blog being a family establishment) warm up. After training I feel a bit better, but the key for me is to move around lots and practice good posture today. I'll also do an extra round of pre-bed stretching.

The wait is over, here she is:

Soft tissue work, activation drills/stretching, mobility work

Resistance:
1) Step ups w/ knee caves 3x10 (90s) - 20lbs
Mike, I need you to call in a favour with your powerlifting contacts in Ottawa and ask them to please request that the two wack dudes who run a 3hr monopoly on the only straight-line solid structures please PLEASE let me work in on their rests! I just could not find a suitable alternative, so I just did step ups w/out the knee cave and did my best to perform the motions in the healthiest way possible. The Smith machine just didn't quite work for me (in terms of tying the band)
2) Plate f.squat w/knee cave 3x10 (90s) - 10lbs
Mike (you're our winner today, can you tell) I can't lift the 25lb plate, and the 10 is starting to be a little too easy. Should I increase volume (sets or reps) since the jump is too big to increase weight?
3) Front pillar 2x60s (pretty damn hard today, I really had to force the abs in. Back wanted all the glory)
4) Side pillar 2x45s

37 minutes run. 25 minutes of run/sprint intervals, 10 minutes of jog/sprint intervals and 2 minutes of trying not to barf as I cool down.

Wow! The running side of my training has really sufffered because of my headaches this week, but I am really proud of getting through this morning and gaining the momentum I need to push in to this next week with renewed vigour. Dare I even say that my legs are feeling and looking better than ever! Go posterior-chain dominant running, go!

Week 3, Day 2 (Upper body) - Fri, August 17 2007

After 2 agonozing days of living in severe headache land, I snatched relief by the horns this morning and had my way with the gym!

Soft tissue work, mobility work.

Resistance:
1) Push ups "plus" 3x10 (90s)
2) DB Rows 3x10 (90s) - 30lbs (finally, a breakthrough!)
3) Facepulls 3x8 (90s) - 60lbs (yes, breakthrough squared!)
4) Skullcrushers 3x8 (90s) - 12lbs (no breakthrough, but no breakdown either:)
5) Y,T,W 3x8 (60s) - 5lbs
6) Reverse Crunch 3x10 (60s)

GREAT workout this morning. Shoulders are really starting to feel better. Performing YTW's has either been the source or improvement, or an indicator that my overhead movements are becoming much less taxing on the back. Zang!

I worried a little bit about taking 2 days off with only 11 days to go until training camp, but the rest only seems to have helped. The proof is in the numbers and the dream is coming alive before my eyes!

Practice and hard run tonight.

Week 3, Day 1 (Lower body) - Wed, August 15 2007

Soft tissue work, stretching/activation drills, magnificently approaching mobility.

Resistance:
1) Static lunge w/ knee cave 3x10 (90s)
2) RDL's 3x10 (90s) 130lbs
3) Pull-throughs 3x10 (90s) 50,50,40lbs
4) Single leg lowering 3x10 (60s)

General observations:
-My hamstrings are basically a varying degree of "sore" during my every waking moment. Although my glutes are definitely bearing loads more effectively, I'm hoping that this hamstring soreness is not cause for concern. Initially I chalked it up to moving my sprint work outdoors and a general increase in total training volume. Fortunately, my lower back is less sore/fatigued, so I haven't necessarily been too worried.

-Trunk rotation to the left is starting to hurt a little...

-My balance is really a problem. Single leg RDLs (even when I am intensely focused) can be tough since the knee caving is still an issue. I have decreased ROM with some success but wonder if I can be doing anything else/more to improve here? If it is just a matter of waiting it out for the general hip/knee situation to improve then I'll just keep working at it.

-In general, I am starting to feel much better. I literally feel more able to sit straight and be comfortable in my chair at work, even. There are mornings when the warm ups feel a bit long, but the progress is definitely making me want to give 101% at every aspect of training right now.

Week 2, Day 4 (Upper Body) - Mon, August 13 2007

Foam Rolling, Mobility work (foam rolling = not so much on the right latissimus!)

Resistance:
1) Face Pulls 3x12 (90s) - 50lbs
2) Neutral Grip db bench press 3x8-10 (90s) - 25lbs
3) Lat pulldowns 3x8-10 (90s) - 90lbs, 75, 75
4) 1 arm db Shoulder press (standing) - 15lbs, 20, 15
5) Y,T,W 3x10 (60s) - 5lbs
6) Scaptions 3x10 (60s) - 5lbs

Wow. This is by far the day I love most of the program! I can't explain what it is but I just have a fantastic time with these exercises and feel the ROM in my shoulders improving from workout to workout! If any of you out there cruddy shoulder mobility, or feel just a few synapses shy of awesome upper body movements, I strongly encourage you to check out Inside Out for pre-workout warm up/mobility work. Actually, if nothing else just get it because it has an amazing cover design.

Long walk tonight and AM lower body workout, PM practice tomorrow. Shwing!

Week 2, Day 3 (Lower body) - Sun, Aug 12 2007

Soft tissue work, Activation and Static Stetching, Mobility Work.

Resistance:
1) DB Step ups w/ Knee Cave 3x10 (90s) - 15lbs
2) Plate f.squat w. Knee Cave 3x10 (90s) - 10lbs (increase next week)
3) Single-leg RDL 3x10 (90s) - 10lbs
4) Front Pillar 2x55s
5) Side Pillar 2x45s

More stretching.

My back has been a bit of a disaster since the 3hrs of hockey Friday night. After this workout, I finally felt some relief as I felt the load shifting from my lower back and hamstrings to my glutes... phew.

Single leg RDLs are feeling pretty tough still. Balance is an issue and the naturally-occuring knee cave is just so pronounced. Although, another breakthrough today - I witnessed one rep in which my right knee descended almost perfecly in line with my hip. Imagine my criptacular delight! Oh, my aged 24 year old body might just have a few tricks left yet!

Today I also did the "Beep test" which is also known as a Multi-Stage Fitness test. I was looking for a stage 10 result, but I have to be satisfied with just a couple of beeps below. As much as I don't want to make excuses, a fierce headwind and uneven terrain made me feel a bit better about my result. It was wicked-hot and I loved the friendly challenge of the fiery sun on my skin. I scored a 9.7, but I know I have a 10 in my right now. On turf, I am 101% sure that I can school stage 9. I am aiming for 0.5 stage improvement between now and my next go at the test. Best of all, I know that I have a fair bit of room to improve my conditioning, while still being pleased with the progress I've made so far. Although I really respect the guys and gals out there who train purely for aesthetics, I have to say that getting back to it in the name of sports just feels so much more right to me. Now, I just gotta keep my mojo under control and keep trusting in the plan...

Oh yeah, and from now on I will keep posting my training in this format and blogging everything else separately just to keep it simpler for myself and for Mike.

Week 2, Day 2 (Upper Body) - Sat, August 11 2007

Soft tissue work, Mobility Work.

Resistance:
1) Push Ups "plus" 3x10 (90s)
2) DB Rows 3x8 (90s) - 25lbs
3) Face Pulls 3x8 (90s) - 55lbs (wohoo, up 5!)
4) Skullcrushers (db) 3x10 (90s) - 12lbs
5) Y,T,W 3x10 (60s) - 5lbs
6) Reverse Crunch 3x10 (60s)

This workout was awesome! I really felt like the Y,T,W's were much more comfortable than last week. My shoulder mobility is on the mend for shizzle.

Mike (if you are reading) I haven't really been doing a ton of stretching PWO for upper body days, as none is really indicated. Is this a minor oversight or should I be doing any specific stretches after lifting?

Everything but the Kitchinstict..uh, kitchen sink

Where, oh where did things start to go so completely wrong for me this weekend?

I would like to present a small photo essay, entitled "When life hands you lemons, make lemonade while loading the otherwise discarded seeds in to a slingshot built from proverbial determination and then shoot them back at the cosmos, proclaiming your refusal to be a chump!"


In case the essay lacks in crucial details, I'll expand a bit..

Having forgotten my training program at work on Friday (and lacking a printer at home, currently) I was reduced to copying out the entire leg day by hand (including coaching cues!) to take with me. I cannot, will not be stopped!

The second photo captures the result of the "snap" which occured just nanomoments following my internal revelling at the profound resilience of the band. Damn you irony! But I persisted...
I simply couldn't justify writing off the workout so I did my best to do the moves requiring the band by just keeping the cues in mind. I made a pretty pronounced effort to force those knees out! Maybe not ideal, but neither was the Shania Twain on the sound system :/

In the end, I had a great workout all the same. I was kind of grateful for the setbacks, they really put my desire in to perspective and reminded me of how good it feels to overcome the sneaky little bugger things that might otherwise make you feel somewhat defeated. Not a huge victory, but one that I certainly did celebrate by making the most rad looking pumpkin smoothie ever, later on!

Ok, so here was Saturday:

Le Workout:

Day 3 - Lower Body

Foam Roll, Activation work and Mobility drills...

Resistance:
3x10 (90s rest)

1) DB Step ups (+ lame attept at "mental" knee cave) - 20lbs
2) Plate loaded f.squat (+ excessively lame attempt at improvised knee cave) - 10lbs
3) Single leg RDLs (10lbs)

4) Font pillar 2x55s (0 rest)
5) Sde pillar 2x45 (60s) - tough to keep hips left hip up, but maintained form. No lower back involvement.. noice!

Stretch and peace out.

PM Sprint Workout
2 x (5x100m) 50m walk between 100's, 100m walk between sets of 5. Aimed for 80% of MHR.
Damn hard!

Cooled down with 10 laps of jog/run, then walk/jog intervals.

I was hungrier than a horse all weekend! Definitely am loading up on the fish oils to protect against the toll on the joints from all of this extra running. Still faithfully taking my glucosamine/chondroitin, but I find that the post workout CHO and Omega3's are what help me keep soreness at bay these days.

Sunday I did my LSR. 37 mins of blissfull running along the canal with Netural Good Boyfriend Barbarian (D&D reference) and finished off the weekend with a mighty meal and feeling great.

Now I'd like to end this on a nice, postive note by ranting the only thing worse than curls in the squat rack: KIDS in the squat rack. I don't know what's worse, parents who think that juice is a substitute for real fruit, or parents who teach their kids to lunge in the squat rack, thereby neglecting their child's development of existing healthy planes of movement.

Ok, end rant. I'll finish off with a picture of some food from this weekend. Yes, it was pretty much the most bombtastic post-run fiesta. Homemade refried beans (seen in picture), sauteed onions and peppers, Mom's salsa, loads of fresh cilantro, lettuces, cheeses and a whole lot of sass..

Ok fine, and a recipe. This is Simmi's recipe for Refried Black Beans and I can't say enough about how scrumptious it is!


"Refried" Black Beans

Ingredients:

-1/2 onion finely sliced (lengthwise)
-2 cloves garlic, minced
-1/4 tsp coriander
-1/2 tsp cayenne
-1 tsp chili powder (or adjust to desired spice level)
-1/2tsp ground cumin
-1 can (or equivalent dried) black beans
-1/2 tsp kosher salt
-Dash of black pepper
-Generous squeeze of fresh lime juice
-Fresh cilantro to garnish
(Optional: seeded hot peppers of choice. I like habaneros)

Method:
1. In a no stick pot or pan, sautee onions and garlic with spices (except salt and pepper until aromatic. You may add a touch of olive oil to prevent sticking, but it isn't really necessary. Cook on low heat
2. Once onions are soft and have taken on a reddish hue, add black beans, salt, pepper (and seeded pepper, if you wish).
3. Keep beans between low and medium heat and stir occasionally.
4. Once beans are soft (about 5 minutes later) schmoosh them up to the desired consistancy.

Serve with pretty much anything! I enjoy these beans with chicken, sauteed onions+peppers and fresh salsa.

Zing!

Of Foam Rollers, Face Pulls and Fresh Figs

Pull, roll, schmoosh. No, I'm not baking cinammon rolls, I'm just employing some action-verbs ("schmoosh" being the latest in lexical fashion) to my morning.
This was the first morning in about 3 days that I have woken up and felt remarkably awake! I sense that it could have been the re-introduction of ZMA this week (ZMA being Zombie Morning Ailment or Zing! Morning Alertness..or Zinc Magnesium B6, whichever you fancy).

Off I went to the gym for Day 2 Upper Body:
-Soft tissue work, mobility work.

1) Push ups "plus" (3x10, 90s rest)
2) DB Rows (3x8, 90s) - 25lbs
3) Face Pulls (3x8, 90s) - 50lbs (increase, wohoo!)
4) Y, T, W (3x10, 60s) - 5lbs
5) Reverse Crunch (3x10, 60s)

MMkay, looking at these numbers takes a bit of a hit at my ego but reaching in to my purse-pective and pulling out my monacle (I wish!) I can see that the movement patterns are becoming healthier, that I really haven't artophied any and that "face pulls" sound pretty creepy and medieval. They do involve rope and metal after all..

The highlight of this morning was definitely the fresh figs waiting at home! This morning's PWO:

1 slice sprouted grain bread, toasted and smeared with hummus and a drizzle of honey and 1 giant green fig schmooshed on top and basil. Plain yogurt + vanilla protein powder + fresh blueberries, broccoli and pear smoothie. Definitely better in person than on paper!

Last night's sprint work was kind of fragmented, as the track was closing just in to the third set of 4x100, so I drove home and finished it off in my hood.

In the end, it looked something like this:
4 x (4x100m) - 50m walk between 100's and 100m walk between sets. Pair this with 30 degree heat + humidity and we are talking deeeeetoxxxx. Like, sweating out of my fingertips, eyelids, growing-new-pores-just-so-I-can-sweat-more detox.

Anyhooey, tonight is rest (aka brisk walk with Mom) and tomorrow will be AM bike sprints and PM skills practice.

Note: When you are working toward any goal, I strongly caution against liberal use of music such as Death Cab for Cutie or the Postal Service for introspective individuals. Could throw you in to a mini existentialist crisis. My very gracious boyfriend was on the listening end of mine. Manski, I have a newfound respect for your comparmentalization skills. Thanks for the support :)

The only thing better than achieving is believing.

Insane in the P-Chain

The sun is shining bright over my first (official) day of the program designed by Mike. Starting ahora, I'll be logging gym sessions, practices/conditioning work, and noteworthy breakfasts mostly for my own reference, but would be grateful for any feedback or observations! My training goals for this phase are to "improve mobility and movement efficiency." This really means: wake up those glutes, get me some hula-skirt-swaying hip mobility and develop some speed/conditioning on the side.

I should mention that my workouts run about an hour in duration, but about 3/4 of that time is focused on soft tissue work, mobility drills and static stretching and activation work. Trust me, by 5:59am my glutes are more awake than a 6 year old on Festivus morning. (And they could probably crack those chestnuts roasting on the open fire, too!)

Day 1 - Lower body

3x10 (90s rest):

1)Static lunge w/ knee cave - bodyweight
2)Romanian deadlift - 130lbs (chest up, finish with glutes)
3)Spirited pelvic thrusts (aka Pull Throughs) - 50lbs
4)Single leg lowering - need to ask Mike about these

I won't log my prep work (foam rolling, MM drills, etc) in the interest of efficiency and also in consideration for Mike's efforts in designing programs.

For anyone suffering from breakfast boredom, I encourage you to pick up some high quality sprouted grain bread and let your imagination take over! My breakfast #2 was pretty rock and roll!

PWO meal:
1 slice Ezekiel cinnamon raisin toast (toasted) with a thin layer of almond butter and blueberries and strawberries all schmooshed on top. Protein source on the side :)
Taaastey!

Stoked for tonight's sprint work at the track in the haat haat heat. 5x4x4x100(50m walk)repeats - gah!

Have a lovely everyone!