Time to Panic?

This was a terrible week of training.  I'm just can't find the time to workout.  And when I do find the time I'm absolutely exhausted.  I'm going to attempt to regroup this next week as I am starting to run out of time for Manitoba Marathon.  The good news is I don't have any major aches or pains.  I've been pretty good with getting regular sports massage and chiropractic adjustments.  Good luck to everyone running Boston Marathon tomorrow!!!


Monday
Off

Tuesday
Pm 1: 15 minute easy run + 6 x 50 meter sprints + 12 x 200 meters (60 second rest) + 15 minute easy run
Pm 2: CrossFit workout  Warmup + 15 burpees + 30 pullups + 400 meter run with a 25LB weight + 30 pullups + 400 meter run with a 25LB weight + 25 handstand pushups + 400 meter run with a 25LB weight + 25 pullups + 400 meter run with a 25LB weight + 25 pullups + 25 burpees
This  weeks track workout was a slight improvement.  Still got my butt kicked by Cathy!
Todays CrossFit workout was right up my alley with the running and longer sets.


Wednesday
35 minute easy run + 15 minutes of upper body weights
No time to run further!

Thursday
CrossFit 204  Warmup + 6 sets of 40 meter sled pushes + 90 second kettle bell swings + Cooldown
This was the first time ever performing sled pushes, this was exhausting!

Friday
Off

Saturday
10 minute easy run +  6 x 30 seconds at 8mph/12% + 10 minute easy run
Exhausted!  Too lazy!

Sunday
2hr easy run

I Just Got Beat By A Girl

Another good week of training (I think).  On Wednesday I did my weekly track workout with Cathy.  This week we switched it up doing a bit more anaerobic training - 16 x 200 meters with a 60 second rest.    We quickly settled in to 32 seconds per 200 meters. I felt pretty uncomfortable after only a few reps, but held tough because I wasn't going to let a girl beat me.  Cathy and I have been training together since the age of 15, even back then she could beat me at sprints!   By the 8th rep I was hurting pretty bad I told her I was about to quit.  Cathy told me to suck it up, I held on for another 4 reps before calling it a day.  Cathy did an extra two reps for a total of 14 x 200 meters.  

Monday

CrossFit  5 x 5 reps of back squat.

I had completed this workout the previous week.  I increased my weight to 115LB.  I feel I can  do a lot more but I'm not sure the trade off of being sore is worth it. 

Tuesday

Pm 1: 20 minute easy run + 6 x 50 meter sprints (walk back rest) + 6 minute tempo run + 6 x 50 meter sprints + 10 minute easy run

Pm 2: CrossFit  Warmup + 20 minutes of 50 skips + 15 ring rows + 10 burpees + Cooldown

Wednesday

15 minute easy run + 6 x 50 meter sprints (walk back rest) + 12 x 200 meters (1 minute rest) + 10 minute easy run

Thursday

Off

Friday

Am:  25 minute easy run + 6 x 50 meter sprints (walk back) + 4 x 1min (1min rest) + 2 x 2min (2min rest) + 3 x 1min (3min rest) + 1 x 2min + 25 minute easy run

Ran with Bradley.  He kicked my butt.  I was happy that the workout was 1hr45min total.

Pm: CrossFit  Warmup + 15 burpees + Fran + 50 overhead lunges + carrying jugs filled with rocks for 900 meters + Cooldown

Very difficult!

Saturday

45 minute easy run

Final Jets Game of season

Sunday

57 minute easy run

Recovering from Jets Game

Massage Therapy + New Business = UNPREDICTABLE

Much of my inability to train well is a direct result of the career I choose as a massage therapist.  Being able  to work a consistent 9-5 is not in the cards.  And with Massage Athletica having been open only 8 months I haven't quite figured out the ebbs & flows of this clinic.  Last week I predicted we were going to be slow with spring break, what do I know it has been our busy week to date.  As a result of the hectic work week and a few Jets games training once again suffered.

Monday
CrossFit  Warmup + 5 sets of 5 reps of back squats (110LB) + Cooldown

Tuesday
pm 1: 15 minute easy run + 6 x 10 seconds fast + 4 x 500m tempo - 100m all-out (200m walk rest) + 3 x 200m all-out (200m walk rest) + 15 minute easy run
pm 2: CrossFit: Warmup + 200 single skips + 90 air squats + 80 jumping jacks + 70 front lunges + 50 ring rows + 40 burpees + 30 wall balls + Cooldown

Wednesday
Off
Jets played Rangers.  Was feeling depressed from their loss on Monday.  This was the first game all season that I have not watched!

Thursday
pm 1:30 Minute easy run
pm 2: CrossFit  Warmup + 5 x 5 reps of overhead press + 3 x 60 seconds of pushups + Cooldown

Friday
15 minute easy run + 6 x 10 second hill sprints + 15 minute easy run
Still feeling depressed that Jets aren't going to make playoffs, so only watched the final period.  

Saturday
10 minute easy run + 6 x 10 second sprints + 6 x 30 second sprint + 30 seconds of thrusters (65LB) + 10 minute easy run
I had to cut this run short to watch Jets game.  Decided to jump back on the bandwagon when I realized jets are only 6 points out of the playoffs.  We'll they were officially eliminated after last nights loss.

Sunday
2hr05 steady run
Longest run this year.  Ran with a few guys.  I feel strong and injury free, just not feeling all that aerobically fit.

Keeping Consistent

Not a terrible week of training.  I had two massage and one chiropractic appointment. Was consistent with my workouts.  I was fighting a cold most of the week so I wasn't feeling 100%.  My thinking is this week will be a bit slower at the clinic with so many people on spring break.  It might allow for a huge week of training!!

Monday
am: 45 minute easy run
pm: CrossFit Workout - Warmup + 3 sets of 3 reps of front squat (full recovery) + 1000 meter row + 3 rounds of 15 ring rows + 20 air squats

Tuesday
15 minute easy run + 6 x 10 seconds fast (walk back rest) + 7 x 300 meter tempo - 100 meters sprint (2 to 3 minutes rest) + 10 minute easy run
Might not look impressive on paper, but this has been my longest track workout to date.  I felt pretty strong I was running with a few other people.  I felt like I was holding my own for once.

Wednesday
30 minute progression run
I was short on time today!

Thursday
Off
I had planned on a workout but when I arrived at the gym athletes were doing the final event of the CrossFit Open.

Friday
20 minute easy run + 6 x 10 second hill sprints (walk back rest) + 5 minute easy run + 6 x 10 second hill sprints (walk back rest) + 5 minute easy run + 6 x 10 second hill sprints (walk back rest) + 20 minute easy run

Saturday
40 minute progression run
This was a re-match of the burpee challenge between myself and Jesse.  Jesse pulled away over the final few minutes.  I suspect he was holding back.

Sunday
am: 35 minute easy run
pm: 35 minute easy run

I Feel Like a Real Runner

I'm starting to feel like a real runner!  This week I have encountered some good & bad.  Years past when I was training more seriously I was always riding a razors edge between peak fitness and injury.

Training has been good this past week.  I've had some solid sessions this past week despite being really busy with work.  I'm starting to feel comfortable at quicker paces.  Saturday's workout has been the most intense workout to date. 

Unfortunately before the workout I didn't feel quite right, but decided to go ahead with the workout anyway.  I have always suffered from springtime allergies.  For the past few days I thought I was dealing with allergies, but on Saturday I was certain I was coming down with a head cold.  In an attempt to be proactive I opted out of a Sunday long run.  My hope is I will be feeling better tomorrow.

Monday

Off

Tuesday

Maxbell

10 minute easy run + 12 x 10 seconds fast (walk back rest) + 500m tempo - 100m all-out (full rest) + 300m tempo + 100m all-out + 200m tempo - 100m all-out + 100 tempo - 100m all-out + 10 minute easy run

Wednesday

off

Thursday

60 minute easy run

Friday

Lindenwoods Hill

10 minute easy + 8 x 50m uphill + 4 sets of 400m uphill - 3 x 50m uphill (jog back recoveries) + 10 minute easy run

Saturday

Treadmill

15 minute easy run + 8 x 10 seconds fast + 16 x 30 seconds @ 8.0mph/12.0% (30secs jog rest) + 3 rounds of 20 burpees + 10 squats (50lbs) + 10 lunges (50lbs) + 10 minute easy run

Sunday

Treadmill

Hill Progression Run - 5 minutes easy (4.0mph/4.0%) + 15 minutes steady (6.0mph/6.0%) + 10 minutes fast (7.5mph/8.0%)

Mike

http://www.massageathletica.com/

Poor Hamstrings

Not a great week of training.  I had no spare time with volunteering at the Canadian Indoor Championships.  I was only working on a few athletes so it wasn't physically draining, but I find doing treatments in a competition setting to be mentally exhausting as you want the athlete to perform well and not pull a hamstring.  As a therapist you often have to do on the spot problem solving, whereas in the clinic the pace is slower & controlled.

This week I got a bit carried away on my Tuesday sprint session.  I was running 14 low for 100m.  My hamstring were sore for 5 days following the workout!!!

Here's my favorite hamstring vid from 1992 Olympics.


Monday
CrossFit
Warm-up + 15 minutes of skipping - front squats - ring rows + Cool-down

Tuesday
23 minute easy run + 8 x 50 meter sprints + 10 x 100 meter sprints + 10 minute easy run

Wednesday
30 minute easy run

Thursday
off

Friday
30 minute easy run

Saturday
15 minute easy run + 8 x 10 second sprints (60sec jog rest) + 16 x 30 seconds @ 8mph/12% (30sec jog) + 10 minute easy run

Sunday
am: 80 minute easy run
pm: 35 minute easy run

Another Week Of Training

Another week of training in the books.  I haven't started to panic yet, but I realize if I don't get down to some serious training soon I'm going to be in trouble for Manitoba Marathon.


Monday
CrossFit Workout  Warmup +  21reps of  deadlifts + kettle bell swings + 15 reps of deadlifts + kettle bell swings + 9 reps of deadlifts + kettle bell swings + Cooldown
I used pretty light for this workout as I haven't done a lot of deadlifts or kettle bell swings in my lifetime.  The bulk of the workout only took 3 minutes so it was the most intense workout.

Tuesday
35 minute easy run + 8 x 50 meters fast (walk back rest) + 6 x 100 meters fast (walk back rest) + 5 minute easy run
Did this workout at the track with Jackie.

Wednesday
40 minute easy run
Ran on the treadmill.

Thursday
30 minute easy run
Ran outdoors.

Friday
Warmup + 7 minutes of burpees + Cooldown


Saturday
15 minute easy run + 8 x 10 second sprints (jog rest) + 10 x 30 seconds @ 8mph/12% (30 second jog rest) + 10 minute easy run
Did this workout on the treadmill.  

Sunday
am: 80 minute easy run
pm: 30 minute easy run + Warmup + 7 minutes of burpees + Cooldown

Mike
http://www.massageathletica.com/

Burpee Contest

We decided to have some fun at the clinic, and offer a $100 cash prize to the person that can predict how many burpees I can perform in 7 minutes. 

To give you some overview I've had lots of practice over the past week!

1) February 24th - I performed this workout at CrossFit.  It just so happens to be the first event of the CrossFit Open.  I had completed approximately 100 burpees. 

2) March 2nd - I once again performed this workout at Massage Athletica.  The plan was to use this workout for our contest.  Unfortunately once I had completed the workout Lisa H. informed me the Ipad had not recored.  I will not reveal how many reps I had performed.

3) I will once again attempt this same workout on March 4th.  And provide video evidence.  We realize the contest is underway, so Lisa will not provide me with any indication as to how reps I have performed to keep things fair. 

When I initially completed the workout on February 24th I was sore for about 7 days following the effort.  With a short turn around between the March 2nd and 4th attempt will I be fatigued or will the practice serve me well?

Everyone is welcome to enter the contest!

Mike B.

Massage Athletica: Too many Jets games

Massage Athletica: Too many Jets games: I've been quite motivated these past weeks. All the good training came to a halt with the Jets home stand, I had tickets to 3 games in this...

Massage Athletica: I LUV Burpees

Massage Athletica: I LUV Burpees: As many of you know I am really enjoying the variety that CrossFit provides. Last Friday was the first event of the CrossFit Open it con...

I LUV Burpees

 As many of you know I am really enjoying the variety that CrossFit provides.  Last Friday was the first event of the CrossFit Open it consisted of 7 minutes of Burpees.  I performed approximately 100 burpees in the 7 minute time limit.  To give you an indication the best score world wide has been 161 burpees!

Today I decided it would be a great idea to do a Massage Athletica promotion for the upcoming newsletter.  Perhaps a prize for the person that predicted how many burpees I performed in the allotted time period    

We set up the camera at the clinic making everything official.  I set out on a pace I thought I could sustain.  Upon finishing 7 minutes of burpees Lisa informed me that there had been a problem....IT HAD NOT RECORDED!!!

Anyhow I won't give you any indication as to how I performed.  I am determined to re-film this in a few days time providing my body isn't too sore!

Mike

Too many Jets games

I've been quite motivated these past weeks.  All the good training came to a halt with the Jets home stand, I had tickets to 3 games in this past week.  Most of my days off were a result of a crazy work schedule, Jets hockey or total exhaustion.

Monday
Warm-up + several sets of front squat & cleans + Cool-down

Tuesday
Off

Wednesday
35 Minute Easy Run

Thursday
10 Minute Easy + 6 x 10 second sprints + 50 pushups + 100 feet of lunges + 90 second all-out sprint + 10 Minute Easy Run
Short on time!  I was in a crunch to get to Jets Game.

Friday
35 Minute Easy Run + 7 minutes of Burpees
Performing 7 minutes of burpees might appear a bit unorthodox.  To my surprise this was the first event of the CrossFit Open.  I won't get into details with this workout because I don't want to spoil Mike Warkentin's e-newsletter post.

Saturday
Off
I had a few beers at the 1:00pm Jets Game.  The rest of my day was a write off.

Sunday
85 Minute Easy Run
Ran with Bradley, Jeremy and Brian.  Pace became difficult over the final 5-10 minutes.  Snow made footing difficult.

Track Spikes

I'm posting this weeks training log early because I will be heading to the Jets Game tomorrow, and most likely won't have anytime tomorrow as I plan to start the pre-game early in the afternoon!  I had a great week of training.  On Tuesday I headed to the track with spikes in hand. Boy was that a mistake!  My calfs are still sore. It was funny I have not wore spikes in about 5 years.  A few of the younger runners commented on my retro spikes.

Monday
30 minute easy run + 30 minutes of weights + 10 minute easy run

Tuesday
pm1: 10 minute easy run + 6 x 10 seconds + 2 x 400m @ 70 seconds (1min rest) + 4 x 200m @ 31 seconds (1min rest) + 10 minute easy
pm2: CrossFit warmup + 25 cleans + 30 pushups + 1000m row + 25 dips + 5 minute jog

Wednesday
35 minute easy run

Thursday
pm1: 55 minute easy run
pm2: 20 minute easy run + 6 x 10 seconds + 5 x 100 meters fast + 13 minute easy run

Friday
35 minute easy run + Crossfit warmup + 30min of cleans and front squats

Saturday
am: 50 minute easy run
pm: TBD, but most likely easy run on the treadmill

Sunday
TBD, but most likely CrossFit workout

The Streak Continues

I have a bit of a streak going as this is over two weeks without skipping a day of running!  For the bulk of the week I just couldn't get away from the clinic.  Most of my runs were completed after 8pm.  Luckily I've been able to talk Lisa into going for some runs after work.



Monday
35 Minute Easy Run with Lisa

Tuesday
35 Minute Easy Run with Lisa

Wednesday
20 Minute Easy Run + 30 Minutes of Upper Body Weights + 10 Minute Easy Run

Thursday
35 Minute Easy Run with Lisa

Friday
35 Minute Easy Run with Lisa

Saturday
10 minute easy run + 6 x 10 seconds fast (1 minute jog rest) + 3 rounds of 20 pushups + 20 dips + 30 feet of lunges (30lb) + 60 second fast (6.8mph/12%) + 5 minute jog/walk rest + 2 rounds of 10 box jumps + 60 seconds fast (7.2mph/12%) + 3 minute jog/walk rest + 60 seconds fast (7.6mph/12%) + 90 feet of frog hops + 10 minute easy run
Best workout to date.  I will slowly introduce more running into these types of workouts.

Sunday
am: 87 Minute Steady Run
I met with Bradley, Brian and Jeremy for the first time in many weeks!  The last 10 minutes were difficult but I felt like I did a good job toughing this one out.


pm: 35 Minute Easy Run

I Ran Every Single Day

Had a another consistent week of training.  I'm still unable to find enough time or motivation to run much further than 30 minutes at a time.  I managed to complete two difficult sessions at CrossFit 204.

This week was a good week for taking care of my body.  I had a 1hr massage appointment as well as two chiropractic appointments.  It always astounds me at how few treatments most athletes receive.  I'm not sure the exact reasoning whether it be not knowing the benefits, limited finances, disconnect between coaches and practitioners...?  I just think most athletes are wasting there time training hard if they don't recover well.  I suppose I was lucky I had a coaches and trained with teammates that forced you to do the little thing (chiro, massage, sleep, diet and so on).   I will stop before I go on a rant!

Monday
35 minute easy run with Lisa

Tuesday
CrossFit - Warm-up + 30 reps of clean & press + Cool-down.  
This is a signature CrossFit workout called "Grace".  The standard is suppose to be done with a 135lb, I think I completed the workout with 85lb in a time of 2min04.

Wednesday
am: 35 minute easy run
pm: 35 minute easy run with Lisa

Thursday
CrossFit - 25 minute easy run + Warm-up + 15 minutes of 10 dips + 20 pushups + 100 single skips + Cool-down

Friday
28 minute easy run

Saturday
30 minute easy run

Sunday
35 minute progression run

Mike B.

Old Training Logs

This past week I was doing some cleaning when I came across training logs from 1998 to 2008.  My first thought was immediately throw these binders out!  But I could not resist looking at past training blocks.  I've always considered myself good at not hyper focusing on poor performances or for that matter great performances.  As a result I forgot about some of these training session that now look very impressive on paper.  Above is a sample week of training from a few years back when I was living in Colorado Springs

Even though this week was good one in term of consistency I really need to train more!

Monday

20 minute easy run + 25 minute of upper body weights + 10 minute easy run

Tuesday

25 minute easy run + 8 x 10 seconds fast (walk back rest) + 1 x 400m + 2 x 200m + 1 x 400m + 15 minute easy run

-400 & 200m run were done @ 31-35sec per 200m

Wednesday

35 minute easy run

Thursday

30 minute easy run

Friday

30 minute easy run

Saturday

Off - after watching FrostFit Games I was to tired to do a run.

Sunday

20 minute easy run + CrossFit warmup + 1200m row + 30 reps of floor press (115 pounds) + 20 minute easy run

Speed Before Endurance

Since posting my training I've been receiving a lot of advice from armchair coaches.  Why so much speed?  You should lay off the strength exercises?  Why don't you work on your aerobic base?

I've been training with the focus on speed my entire career that I'm really not interested in experimenting with other systems of periodization.  For myself my weakness has always been my lack of speed, so I spend a lot of time early in a training build up focusing on improving speed.  My approach is very systematic.  In order for me to have an opportunity to break 2hr30min in June I know I have to be capable of running a 400m in under 60 seconds.  I will not adjust my training until I reach this standard in a time trial.  Once this is accomplished I will shift my focus to running under 4:08 for a 1500m.  Once this is accomplished I will shift my focus to running a 5000m in under 15:20.  I think you get the idea.  Without this basic speed I have no chance in running faster at the longer distances.  I employ this approach with any athlete I coach that lacks speed.  It's basic mathematics.  It's amazing how many endurance athletes think they will improve if they simply focus on improving there endurance.  Most endurance athletes are comfortable training at aerobic intensities, but have them increase the intensity and you'll see a lot happen especially mechanically (this is a topic in itself).  Though I perhaps spend a lot of time building speed I don't think I neglect the aerobic component - isn't that what a warm up & cool down are for?

Monday
35 minutes easy with Lisa

Tuesday
10 minute easy run + 24 x 10 seconds fast (lots of rest between sprints)

Wednesday
30 minutes of rehabilitation exercises

Thursday
25 minute easy run + 1600m at 5:50 minute mile pace + 15 minute easy run

Friday
15 minute easy run + 25 minutes of upper body weights + 10 minute easy run

Saturday
30 minute hill progression run

Sunday
25 minute easy run

Massage Athletica: Still Motivated

Massage Athletica: Still Motivated: I'm still feeling motivated. It's amazing how many people have told me I don't have a chance at returning to the fitness I had a few years ...

Still Motivated

I'm still feeling motivated.  It's amazing how many people have told me I don't have a chance at returning to the fitness I had a few years ago.  It definitely motivates me to prove these people wrong!  


It might appear my training is completely random, but I'm attempting to vary the load of training as much as possible.  I know if i were to jump back into some serious running it will most likely result in injury.  I have a few chronic aches & pains that always create issues in the later stages of a race, so I have been paying extra attention to my left Achilles and right glute medius with treatments and corrective exercises.  After Tuesday session of 200 meter runs I realised I am lacking so much speed.  I don't feel comfortable just yet running faster speed.  
I was pumped to do some good training early in the week.   By Friday & Saturday I got busy with work and going to the Jets game.  This coming week I'm going to dust off the spikes and do some short sprints.


Monday
5 minute jog + body pump class (1hr) + 45 minute easy run

Tuesday
25 minute easy run + 5 x 200m runs (2-3min rest) + split jerks + 50 burpees


Wednesday
45 minute easy run with Lisa

Thursday
25 minute progression run + 10 x 50 meters fast (2min rest)

Friday
Off

Saturday
Off


Sunday
60 minute hill progression run + upper body weights


Mike

Massage Athletica: Winnipeg Jets = Missed Training Days

Massage Athletica: Winnipeg Jets = Missed Training Days: All in all not a bad second week of training. When I was running full-time I had the luxury of structuring life around running, not anymore...

Winnipeg Jets = Missed Training Days

All in all not a bad second week of training.  When I was running full-time I had the luxury of structuring life around running, not anymore I now have to contend with the clinic and the Winnipeg Jets schedule!  When I not working I'm either at a game or watching the game on TV.  As you will see twice this week I decided to watch the Jets play instead of going for a run.  I sometime PVR the games, but this week seemed like it would make for yet another great excuse not to run.

Monday
50 minute easy run with Lisa


Tuesday
Headed to the Maxbell Center for a 25 minute run and 8 x 80 meters (walk back rest).  I then headed over to 

CrossFit 204 we worked up to a maximum 1 rep floor press (kinda like a bench press), followed by 3 sets 100 skips (single) followed by 50 air squats.  

For the bench press I did a 155 pounds.  I think thats pretty good for a skinny distance runner!  I really how many of the workouts have been structured with more of a skill component when fresh and then lots of anaerobic work to finish off the session

Wednesday
Jets vs Canadians (L)

Thursday

Another session at CrossFit.  Warmed up to a maximum deadlift followed by Tabata shuttle runs (2 sets of 8 x 20seconds (10sec rest).  

I was very cautious with the deadlifts because I have never done them before.  I stopped at 145 pounds.  I am certain everyone in the class lifted double!  The shuttle runs were extremely difficult.  I could feel during the runs I was tweaking my back each time I bent down to touch the line.  And the next day I was quite sore.

Friday

35 Minute Run with Lisa.  

Saturday

Jets vs Sabres (W)

Sunday

Did another Crossfit session.  1000m row followed by a pyramid of push-ups and squats and finishing with 40 hollow rocks and 40 burpees.

And as i'm writing this I'm feeling guilty that i did so little running that i'm going to head out for a 60 minute easy run.

For this coming week I need to run more!!!!

Massage Athletica: Mike's New Years Resolutions

Massage Athletica: Mike's New Years Resolutions: I'm usually not one for making New Years Resolutions, but this year I'm finding it's been such a challenge to maintain any sort of balance b...

Mike's New Years Resolutions

I'm usually not one for making New Years Resolutions, but this year I'm finding it's been such a challenge to maintain any sort of balance between work and fitness.  Who would of thought launching a new business would be so time consuming!

Anyhow my resolution for this year is to win the Manitoba Marathon.  Might as well dream big!   I realise it's a bit of a pipe dream so I really want to do everything in my power to reach the starting line of the marathon having given a good effort in training.  In attempt to maintain some consistency I will post my weekly training.  Be warned I am completely out of shape, so the log will look less than impressive.

I believe I have 24 weeks remaining until I toe the line for the Manitoba Full Marathon.

Week 1 (December 26th - January 1st)

Monday
25 Minute Treadmill Hill Progression + 25 minutes of upper body weights

Performed at Goodlife fitness.  Started run slow, increased paced throughout.  Finished at 8% incline and 8.0mph.  I will use this as a benchmark and look to improve the intensity over the next weeks.

Tuesday
30 Minute Easy Run + 25 minutes of upper & lower body exercises.

Performed at Maxbell Center.  I forgot my running shoes, so I went barefoot.


Wednesday
Crossfit 204 - warmup + pull-up & overhead squats + cool-down

I don't remember the exact details of the workout.  All I know it was one of the most difficult workouts I have performed at Crossfit

Thursday
10 Minute Easy Run + 6 x 10 seconds fast (walk back rest) + Circuits 5 sets of 100m fast + 10 pull-ups + 100m fast + 10 squat jumps + 100m fast + 10 Minute Easy Run

Performed at Maxbell Center with a few athletes I coach.  I was only able to do 3/4 of the workout with them.

Friday
Day Off

Saturday
Crossfit 204

It was a skills day.  We did a standing long jump in which I recorded 7ft.  I would like to try this again in a couple months to evaluate if I've improved.  5 minutes of double unders.  Finishing with  a 500m row.

Sunday
90 Minute Easy Run

I ran outdoors with my longtime training partner Bradley.  Last summer he kicked my butt over the final 100m at Manitoba Marathon.  He's always in good fitness, so our run gave me a bit of an idea of my current fitness levels.  I was extremely sore from Saturday's Crossfit workout.

For this upcoming week my goal is to increase the running mileage ever so slightly.  I'm happy with my quality.  The focus needs to be to improve pure speed.  I'm hoping the strength training and CrossFit and strength training will accomplish this.