Ran again yesterday. 20minutes this time. And again felt great.
Started
at 5:15/km but that quickly felt a bit hard, but I kept at it until my
body adjusted. At about 7:00 in I dropped to 5:00/km for the remaining
3:00 to get to 10:00, then dropped it to 4:50/km for 5:00 and finally
4:40/km for 5:00, total 4km in 19:57.
Then I stretched. A lot.
Same Rx today. Maybe 30:00 run. We'll see.
Friday 30 March 2012
Wednesday 28 March 2012
Around the Bay Road Race 2012
Racing is a very different beast indeed.
In a previous blog post I mentioned that in recreational running you race yourself, or the clock, rarely do you ever race against someone else.
Well this past weekend I did just that.
Never having done it before, the execution was far different than I had imagined. I made a number of tactical errors and they cost me dearly.
But even before race day I knew it would be tough. Much like Mark, the gentleman I was racing against, I only started training at the end of January, and ramped up my long runs rather quickly. I missed a large number of my scheduled mid-week long runs and had a hard time on many of my interval sessions. The week leading up to the race I had heel/Achilles issues and ran only once during my last week of taper and that was only 15 minutes. I didn't have enough mileage under my belt and too few runs.
More mistakes: I really should've brought my Garmin. I only had a watch and could figure out how I was doing at markers but never knew what my pace was at any given time. I should've brought gels instead of dates, which are much harder to chew at race effort than long run effort.
The race itself was great fun, well at least the first 21km were. Decked out in my Crossfit t-shirt and knee-high compression socks, while Mark donned his IM 70.3 Syracuse t-shirt and speed laces, we took off about 20 seconds back from mats and I immediately let Mark take the lead and set the pace. I knew I could let him get a bit ahead, as long as I kept him in sight. But I couldn't do it, I found myself continuously on his heels. I was scared that I'd lose him if I let him get to far ahead. He wasn't pushing the pace, which I was thankful for, because I did no warm up before the race and was starting cold.
Somewhere after the 9km marker I made my first mistake. I let my honour trump the goal of the race. I began to feel guilty for sitting back behind Mark for the whole race just to pounce at the last minute, so when I was feeling strong I decided to take the lead and set the pace. I blew past him and tried to shake his confidence, but I really hadn't thought far enough ahead.
Now what? I didn't know how far behind me he was, or what impact if any my burst had. Suddenly I was scare of the attack that was sure to come. But when? Would I be ready? I slowed to a pace I felt comfortable (too slow, having a Garmin would've helped here), and braced myself for an attack that never came. At one point a British accent right behind me thanked a spectator and I though: how stupid of Mark to give himself away like that, now I know he's right behind me. Well it wasn't him, but he was right behind me! So some bloke unknowingly blew his cover for me.
Around 15km I moved to the side to clear my nose and looked over my should and there he was, so he knew I knew, and I knew he knew I knew, and he knew I knew he knew I knew, so the game was up and he took the lead again. What a relief. He was finding his stride I tucked in behind him and got ready for the hills.
But at this point I was feeling weak, and needed some food, so at 18km I made my fatal mistake, I stopped running to eat some dates, I was sure I'd make up the time having given my legs a little break and some fresh calories to fuel them. But they took forever to chew and swallow at race effort (compared to long run effort). By the time I got running again I had lost sight of him and began to panic. I hammered the next 2km in the rollers and really trashed my legs.
You have no idea how many white shirt bald guys are on that race course until you need to find one in particular. I never saw him again. I passed the 20km mats 50 seconds behind him. But I was already hurting. By 22km I knew the race was over, but the spectre of my possible attack chased Mark right to the finish line, which was the whole point anyway.
I hit the 24km marker at 2:00 and realized I likely wouldn't even be under 2:30. I stopped a couple of times after that, to refill my water bottle and regroup after the big hill but vowed to run the last 3km no matter what, and I did. My legs have never hurt so much after a race, not even Ironman.
This was the most exhilarating and nerve wracking race I've ever run. I thank you Mark for seeing it the same way I saw it, and making so much fun. We played the trash talk and bravado leading up to the race really well, the whole experience was a blast. My hats off to you, you were the faster man that day. Congratulations. Enjoy your spud trophy, it was well earned.
I certainly learned a lot and to do it again would do a number of things differently, but I don't think it'll ever be quite as much fun as this one, being the first and all.
Although a rematch is definitely not out of question, maybe a half marathon or a 10km instead. Or maybe a beer mile... hmm...
In a previous blog post I mentioned that in recreational running you race yourself, or the clock, rarely do you ever race against someone else.
Well this past weekend I did just that.
Never having done it before, the execution was far different than I had imagined. I made a number of tactical errors and they cost me dearly.
But even before race day I knew it would be tough. Much like Mark, the gentleman I was racing against, I only started training at the end of January, and ramped up my long runs rather quickly. I missed a large number of my scheduled mid-week long runs and had a hard time on many of my interval sessions. The week leading up to the race I had heel/Achilles issues and ran only once during my last week of taper and that was only 15 minutes. I didn't have enough mileage under my belt and too few runs.
More mistakes: I really should've brought my Garmin. I only had a watch and could figure out how I was doing at markers but never knew what my pace was at any given time. I should've brought gels instead of dates, which are much harder to chew at race effort than long run effort.
The race itself was great fun, well at least the first 21km were. Decked out in my Crossfit t-shirt and knee-high compression socks, while Mark donned his IM 70.3 Syracuse t-shirt and speed laces, we took off about 20 seconds back from mats and I immediately let Mark take the lead and set the pace. I knew I could let him get a bit ahead, as long as I kept him in sight. But I couldn't do it, I found myself continuously on his heels. I was scared that I'd lose him if I let him get to far ahead. He wasn't pushing the pace, which I was thankful for, because I did no warm up before the race and was starting cold.
Somewhere after the 9km marker I made my first mistake. I let my honour trump the goal of the race. I began to feel guilty for sitting back behind Mark for the whole race just to pounce at the last minute, so when I was feeling strong I decided to take the lead and set the pace. I blew past him and tried to shake his confidence, but I really hadn't thought far enough ahead.
Now what? I didn't know how far behind me he was, or what impact if any my burst had. Suddenly I was scare of the attack that was sure to come. But when? Would I be ready? I slowed to a pace I felt comfortable (too slow, having a Garmin would've helped here), and braced myself for an attack that never came. At one point a British accent right behind me thanked a spectator and I though: how stupid of Mark to give himself away like that, now I know he's right behind me. Well it wasn't him, but he was right behind me! So some bloke unknowingly blew his cover for me.
Around 15km I moved to the side to clear my nose and looked over my should and there he was, so he knew I knew, and I knew he knew I knew, and he knew I knew he knew I knew, so the game was up and he took the lead again. What a relief. He was finding his stride I tucked in behind him and got ready for the hills.
But at this point I was feeling weak, and needed some food, so at 18km I made my fatal mistake, I stopped running to eat some dates, I was sure I'd make up the time having given my legs a little break and some fresh calories to fuel them. But they took forever to chew and swallow at race effort (compared to long run effort). By the time I got running again I had lost sight of him and began to panic. I hammered the next 2km in the rollers and really trashed my legs.
You have no idea how many white shirt bald guys are on that race course until you need to find one in particular. I never saw him again. I passed the 20km mats 50 seconds behind him. But I was already hurting. By 22km I knew the race was over, but the spectre of my possible attack chased Mark right to the finish line, which was the whole point anyway.
I hit the 24km marker at 2:00 and realized I likely wouldn't even be under 2:30. I stopped a couple of times after that, to refill my water bottle and regroup after the big hill but vowed to run the last 3km no matter what, and I did. My legs have never hurt so much after a race, not even Ironman.
This was the most exhilarating and nerve wracking race I've ever run. I thank you Mark for seeing it the same way I saw it, and making so much fun. We played the trash talk and bravado leading up to the race really well, the whole experience was a blast. My hats off to you, you were the faster man that day. Congratulations. Enjoy your spud trophy, it was well earned.
 |
| Me (right) congratulating Mark and handing over the spud trophy (it's long story). |
I certainly learned a lot and to do it again would do a number of things differently, but I don't think it'll ever be quite as much fun as this one, being the first and all.
Although a rematch is definitely not out of question, maybe a half marathon or a 10km instead. Or maybe a beer mile... hmm...
Running log for Wednesday, March 28th
Well as history has already recorded ATB wasn't my best performance, but I enjoyed the experience tremendously.
Today I ran for the first time after destroying my legs at ATB and was pleasantly surprise. I only went 15 minutes, because I really wanted to do some mobility work, I could've gone on much longer. Did 5min @ 5:24/km, 5min @5:15/km and 5min @ 5:00/km and felt fantastic.
Mobitily on my shoulders and chest went well, I tried a couple of light shoulder presses (45#) and my form was better than ever (maybe rested from no Crossfit all last week helped).
Back at Crossfit next week.
Today I ran for the first time after destroying my legs at ATB and was pleasantly surprise. I only went 15 minutes, because I really wanted to do some mobility work, I could've gone on much longer. Did 5min @ 5:24/km, 5min @5:15/km and 5min @ 5:00/km and felt fantastic.
Mobitily on my shoulders and chest went well, I tried a couple of light shoulder presses (45#) and my form was better than ever (maybe rested from no Crossfit all last week helped).
Back at Crossfit next week.
Friday 23 March 2012
Running log for Friday, March 23rd
<sigh>Aaaaaahhhhhhhhhhh</sigh>
Ran.
15 min (of which 10min was at race pace), felt wonderful. Could still feel my heel but it wasn't an impediment.
Stretched for a full 40 minutes. Full hip extension, calf extension, glute extension, deep hip flexion, with and without aductor extension.
Tomorrow will tell whether the heel will be a problem or not.
Game on.
Ran.
15 min (of which 10min was at race pace), felt wonderful. Could still feel my heel but it wasn't an impediment.
Stretched for a full 40 minutes. Full hip extension, calf extension, glute extension, deep hip flexion, with and without aductor extension.
Tomorrow will tell whether the heel will be a problem or not.
Game on.
Thursday 22 March 2012
Running log for Thursday, March 22nd
Heel doesn't feel tight and doesn't feel
painful, not even to the touch. Right now it feels itchy, like it's
knitting itself back together.
I'm really torn. I had a 6km run on the books yesterday, but didn't do it for fear of making my heel worse, but today, since there's no pain, I want to try.
I have so much pent up energy it's driving me crazy, no Crossfit since Friday, no running since Saturday.
Can I really go into a 30km race without a single run in the week leading up!?!?!?!?
I'm really torn. I had a 6km run on the books yesterday, but didn't do it for fear of making my heel worse, but today, since there's no pain, I want to try.
I have so much pent up energy it's driving me crazy, no Crossfit since Friday, no running since Saturday.
Can I really go into a 30km race without a single run in the week leading up!?!?!?!?
Monday 19 March 2012
"What's wrong with your eyes?!?"
Looking around the corner of the bathroom door I was telling Clarisse to do something (likely to hurry up), when she blurted out: "What's wrong with your eyes?!?"
I find it hard to fathom that in her nearly twelve years of life, she never noticed I was cross-eyed.
Technically I'm not really cross-eyed, or lazy-eyed. I suffer from fourth cranial nerve palsy. The nerve that controls the muscle that pulls my eye downward doesn't fire, so the muscle never got the signal to control the eye's position. So when I look to the right, my left eye shoots up into the corner since the muscle meant to control it's ascent is essentially absent.
In this lack of alignment, my brain has two images that are too far apart to reconcile into one, so my mind either juggles both, giving me double vision, or ignores one. The later, most common option exacerbates the problems as an eye who's image is ignored need not be controlled, so the muscles aren't activated properly.
I've always been extremely self conscious about it and developed crafty ways to mask it as much as possible. I turn my head a certain way, I tilt it to one side, I squint a lot. Either it has been working, or not everyone pays close enough attention to even notice; my own daughter being a case in point. (Or as Aunty Carol just made me realize, some are polite enough not to mention it!)
Slowly over time, the muscles pulling up have shortened and the alignment of my eyes is getting worse. And apparently my left eye has decided to assert itself forcefully displaying it's oft neglected image into my brain, resulting in more frequent double vision than ever before in my life.
After living with it for over 35 years, I've decided to put my faith in medical science and next September I will have one of the muscles pulling the eye up severed. This procedure is meant to correct the problem when looking straight ahead. It is unclear what will happen when I look side to side or up and down, but really how much worse can it be than it already is.
I am very excited by the prospect of looking someone straight in the eye without the anxiety of knowing my eye will wander upward and inward despite all my effort. I won't have to quickly look away to hide it before they notice. It's a small thing really, but I look forward to it.
Maybe I'll be able to see those three dimensional images in the patterned drawings, or even a 3D movie, or pour a glass of milk with proper depth perception, or catch the car keys when Kiza tosses them to me.
The possibilities are endless.
I find it hard to fathom that in her nearly twelve years of life, she never noticed I was cross-eyed.
Technically I'm not really cross-eyed, or lazy-eyed. I suffer from fourth cranial nerve palsy. The nerve that controls the muscle that pulls my eye downward doesn't fire, so the muscle never got the signal to control the eye's position. So when I look to the right, my left eye shoots up into the corner since the muscle meant to control it's ascent is essentially absent.
In this lack of alignment, my brain has two images that are too far apart to reconcile into one, so my mind either juggles both, giving me double vision, or ignores one. The later, most common option exacerbates the problems as an eye who's image is ignored need not be controlled, so the muscles aren't activated properly.
I've always been extremely self conscious about it and developed crafty ways to mask it as much as possible. I turn my head a certain way, I tilt it to one side, I squint a lot. Either it has been working, or not everyone pays close enough attention to even notice; my own daughter being a case in point. (Or as Aunty Carol just made me realize, some are polite enough not to mention it!)
Slowly over time, the muscles pulling up have shortened and the alignment of my eyes is getting worse. And apparently my left eye has decided to assert itself forcefully displaying it's oft neglected image into my brain, resulting in more frequent double vision than ever before in my life.
After living with it for over 35 years, I've decided to put my faith in medical science and next September I will have one of the muscles pulling the eye up severed. This procedure is meant to correct the problem when looking straight ahead. It is unclear what will happen when I look side to side or up and down, but really how much worse can it be than it already is.
I am very excited by the prospect of looking someone straight in the eye without the anxiety of knowing my eye will wander upward and inward despite all my effort. I won't have to quickly look away to hide it before they notice. It's a small thing really, but I look forward to it.
Maybe I'll be able to see those three dimensional images in the patterned drawings, or even a 3D movie, or pour a glass of milk with proper depth perception, or catch the car keys when Kiza tosses them to me.
The possibilities are endless.
Sunday 18 March 2012
Bath time
Aside from a small gap of a few years between Clarisse and Delilah, I've been giving baths almost nightly for over fifteen years.
That's a lot of baths.
When the older kids' mom decided to breastfeed, I decided I would be the bath giver. Even though I was quite young (I was twenty five when Caleb was born), I knew physical contact and one on one time was essential to bonding.
So I paid close attention when the nurses showed me how you bathe him and I just took ownership of it.
Fifteen years later and I'm still at it.
When Delilah came along, Kiza would also be breastfeeding, so when it came to bath time, I told her: "I've got this".
I have only a few years left I guess. Sometimes it's been a burden, but I wouldn't trade it for anything. I imagine I'll miss it when the time comes for Dexter to take responsibility for his own bathing.
It's funny, baths have so far been synonymous with parenthood for me. I've been a bath giver as long as I've been a parent, but that won't always be the case. As I approach fifty in a few years and that scary milestone of being a parent longer than not, the counter on bath giver will have stopped.
Then I guess I'll be just a parent.
That's a lot of baths.
When the older kids' mom decided to breastfeed, I decided I would be the bath giver. Even though I was quite young (I was twenty five when Caleb was born), I knew physical contact and one on one time was essential to bonding.
So I paid close attention when the nurses showed me how you bathe him and I just took ownership of it.
Fifteen years later and I'm still at it.
When Delilah came along, Kiza would also be breastfeeding, so when it came to bath time, I told her: "I've got this".
I have only a few years left I guess. Sometimes it's been a burden, but I wouldn't trade it for anything. I imagine I'll miss it when the time comes for Dexter to take responsibility for his own bathing.
It's funny, baths have so far been synonymous with parenthood for me. I've been a bath giver as long as I've been a parent, but that won't always be the case. As I approach fifty in a few years and that scary milestone of being a parent longer than not, the counter on bath giver will have stopped.
Then I guess I'll be just a parent.
ATB training log for Sunday, March 18th
Bad dress rehearsal great opening night right?
My last long run before race day was a bit of a disaster. Still some residual soreness from Friday's WOD and my heel isn't at 100% for sure. Ice, foam roller and rest for a today and tomorrow, maybe even Tuesday. A couple of easier runs, maybe something short near race pace, just to get a feel for that pace. And we'll see.
Right now, race day could go either way.
My last long run before race day was a bit of a disaster. Still some residual soreness from Friday's WOD and my heel isn't at 100% for sure. Ice, foam roller and rest for a today and tomorrow, maybe even Tuesday. A couple of easier runs, maybe something short near race pace, just to get a feel for that pace. And we'll see.
Right now, race day could go either way.
Friday 16 March 2012
Crossfit log for Friday, March 16th
My last Crossfit workout (until I renew my membership that is), and it was a doozy.
Strength work: Back squats 10 sets of 2 rapid reps at 75% of max on 1:00 rest. Did 135#
WOD:
Row 1000m
12 rope get ups.
Followed by 3 rounds
10 thrusters 65# (Blue Rx was 75#)
8 push-ups
6 knee to elbow.
14:45.
Strength work: Back squats 10 sets of 2 rapid reps at 75% of max on 1:00 rest. Did 135#
WOD:
Row 1000m
12 rope get ups.
Followed by 3 rounds
10 thrusters 65# (Blue Rx was 75#)
8 push-ups
6 knee to elbow.
14:45.
Thursday 15 March 2012
Me and my boys
It doesn't happen often, but for an hour or so this evening it was just me and my two sons.
Fourteen years separate them. Caleb is practically a man, and Dex is just starting out. The contrast is more than a little staggering.
I have vivid memories of Caleb as a baby, and yet I still find it hard to imagine Dexter as a teenager.
I wonder what kind of relationship they'll have. When Dex is Caleb's age, Caleb will be a thirty year old man, and likely a father himself.
It's enough to blow one's mind, if you think about it long enough.
Deep thoughts for a Thursday evening.
Fourteen years separate them. Caleb is practically a man, and Dex is just starting out. The contrast is more than a little staggering.
I have vivid memories of Caleb as a baby, and yet I still find it hard to imagine Dexter as a teenager.
I wonder what kind of relationship they'll have. When Dex is Caleb's age, Caleb will be a thirty year old man, and likely a father himself.
It's enough to blow one's mind, if you think about it long enough.
Deep thoughts for a Thursday evening.
ATB training log for Thursday, March 15th
As expected it was a bit sore this morning
getting out of bed. I've been wearing my croc slippers to give a bit of
a heel instead of walking around the house barefoot (or in socks) as
usual.
Right now, stairs are fine, but if I press on it, it's still a bit tender.
I got on the rower or 2000m yesterday at noon and that went fine. I'd like to go for a short easy run, but I think I'll wait until tomorrow.
Right now, stairs are fine, but if I press on it, it's still a bit tender.
I got on the rower or 2000m yesterday at noon and that went fine. I'd like to go for a short easy run, but I think I'll wait until tomorrow.
ATB jitters
It seems everyday I'm wavering between:
And feeling like "I just hope I can give him a run for his money (and get a free beer out of it)".
I haven't felt this nervous about a race a long long time. It's gonna be fun.
In the ATB Question-The hill at the end thread, I wrote:
This race isn't about time. It is solely about beating Mark. It would certainly be awesome if we pushed each other to a sliver, but that would be shaving around 10 minutes off both our previous bests, (well, 9 for me, and 11 for Mark, but who's counting)
Whatever it is, the pace won't be constant, I expect jockeying, strategy, attacks, regroups and the like.
I honestly don't know what to expect for a finish time, or how far behind me Mark will be. Time will tell.
And feeling like "I just hope I can give him a run for his money (and get a free beer out of it)".
I haven't felt this nervous about a race a long long time. It's gonna be fun.
Wednesday 14 March 2012
Crossfit log for Wednesday, March 14th
Very interesting workout today.
16 minutes total on the clock
4 min 4x 1 clean 3 jerks on the minute. 95# bar
4 min 4x 5 box jumps 37" , 5 v-snaps on the minute
8 min max 4 rounds of
6 burpees
9 toe to bar (got em!)
12 prisoner squats (hands behind head)
15 kb swings 16kg
Got to the burpees of round 4.
Rx for the box jumps was 42", which I've never tried. I set it up and tried jumping without landing, to see if I could get my feet high enough. No way, that kind of height you need to build up to. So I chopped a few inches off and was able to just get on top but not extend to standing. So I chopped off another few inches and settles on 37", it actually got easier as we went along, once my mind and boy sorted out the mechanics of the movement and my mind got over the fear. I need to try and work up gradually and see just how high I can go.
Toe to bar really slowed me down, doing knees to elbows is easier for one, but that extra kick to get the toes to the bar starts you swinging which is hard to recover from. It's a skill, I'll figure it out in time.
16 minutes total on the clock
4 min 4x 1 clean 3 jerks on the minute. 95# bar
4 min 4x 5 box jumps 37" , 5 v-snaps on the minute
8 min max 4 rounds of
6 burpees
9 toe to bar (got em!)
12 prisoner squats (hands behind head)
15 kb swings 16kg
Got to the burpees of round 4.
Rx for the box jumps was 42", which I've never tried. I set it up and tried jumping without landing, to see if I could get my feet high enough. No way, that kind of height you need to build up to. So I chopped a few inches off and was able to just get on top but not extend to standing. So I chopped off another few inches and settles on 37", it actually got easier as we went along, once my mind and boy sorted out the mechanics of the movement and my mind got over the fear. I need to try and work up gradually and see just how high I can go.
Toe to bar really slowed me down, doing knees to elbows is easier for one, but that extra kick to get the toes to the bar starts you swinging which is hard to recover from. It's a skill, I'll figure it out in time.
ATB training log for Wednesday, March 14th
Just got back from massage therapy.
Insertional Achilles Tendonitis or Achilles bursitis. Not too bad, already on the mend. Forced taper I guess, may have to substitutes some runs with the bike to not aggravate it and allow it to heal up in time for race day.
Ice and foam roller are on the menu daily for the next while.
Don't get excited Mark, it's still game on.
Right now I feel virtually no discomfort. I expect in the morning it'll be stiff on the stairs. I'll ice it tonight and see how tomorrow goes. I'd like to get a couple of short runs in this week and one or two next week too. We'll see how it goes.
Insertional Achilles Tendonitis or Achilles bursitis. Not too bad, already on the mend. Forced taper I guess, may have to substitutes some runs with the bike to not aggravate it and allow it to heal up in time for race day.
Ice and foam roller are on the menu daily for the next while.
Don't get excited Mark, it's still game on.
Right now I feel virtually no discomfort. I expect in the morning it'll be stiff on the stairs. I'll ice it tonight and see how tomorrow goes. I'd like to get a couple of short runs in this week and one or two next week too. We'll see how it goes.
Monday 12 March 2012
Crossfit log for Monday, March 12th
Back squats 5 sets 5 reps increasing weight to near failure on last rep of last set.
Did 95#, 115#, 135#, 145# and 155# (wasn't near failure on last one though, could've gone at least 165# for sure).
WOD was AMRAP 3 rounds of 1:00 on 0:20 off
Row for calories
Tire flip for reps (like a giant tractor tire 4-5 feet in diameter)
Burpee pull-ups for reps
Push Press for reps 75#
Abmat sit ups for reps.
We were in teams of two which really only affected the tire flips as we flipped it back and forth.
Made approx.: 189 reps, lost count in some places, so not exact number.
Did 95#, 115#, 135#, 145# and 155# (wasn't near failure on last one though, could've gone at least 165# for sure).
WOD was AMRAP 3 rounds of 1:00 on 0:20 off
Row for calories
Tire flip for reps (like a giant tractor tire 4-5 feet in diameter)
Burpee pull-ups for reps
Push Press for reps 75#
Abmat sit ups for reps.
We were in teams of two which really only affected the tire flips as we flipped it back and forth.
Made approx.: 189 reps, lost count in some places, so not exact number.
Sunday 11 March 2012
ATB training log for Sunday, March 11th
Long run done 23km in 2:11:26
Not at 100%, it was harder than it should've been. But I don't seem to be getting any worse, so I'll cross my fingers.
Not at 100%, it was harder than it should've been. But I don't seem to be getting any worse, so I'll cross my fingers.
Friday 9 March 2012
Crossfit log for Friday, March 9th
Today was really rough at the gym.
My glutes are still sore from those damn pistols and my shoulder from the hand stand push ups, even though there were scaled.
The WOD was 4 rounds for time:
5 pull ups
8 push press 75#
11 push ups
14 wall balls 20#
17 double unders.
15:00 flat. Most everyone was done as I was starting round 4. Push ups were killing me. Double unders, although I've made some real progress, are still slowing me down. The wall balls were brutal and the push press made my poor shoulders cry.
Only the pull ups were manageable, but there were only 5 per round, so done and over with rather quickly.
The we did barbell rows with the 75# bar. 12-10-8 reps. This went well, had good position, kept a braced back. Finally we did some hip extensions on the GHD rig. Like my glutes needed more punishment. Was glad when it was over.
Looking forward to my run at lunch.
My glutes are still sore from those damn pistols and my shoulder from the hand stand push ups, even though there were scaled.
The WOD was 4 rounds for time:
5 pull ups
8 push press 75#
11 push ups
14 wall balls 20#
17 double unders.
15:00 flat. Most everyone was done as I was starting round 4. Push ups were killing me. Double unders, although I've made some real progress, are still slowing me down. The wall balls were brutal and the push press made my poor shoulders cry.
Only the pull ups were manageable, but there were only 5 per round, so done and over with rather quickly.
The we did barbell rows with the 75# bar. 12-10-8 reps. This went well, had good position, kept a braced back. Finally we did some hip extensions on the GHD rig. Like my glutes needed more punishment. Was glad when it was over.
Looking forward to my run at lunch.
ATB training log for Friday, March 9th
That was better, but I think I'm coming down
with something. I don't think DOMS quite explains all my aches and
my nose and throat have that slightly raw feeling like something is
going on.
Anyway it's not too bad yet since it was a fairly solid run.
10:00 @ 5:42/km
1km @ 4:15/km
2:00 @ 10:00/km
1km @ 4:11/km
2:00 @ 10:00/km
1km @ 4:09/km
2:00 @ 10:00/km
1km @ 4:03/km
2:00 @ 10:00/km
200m @ 4:01
Wasn't feeling the love on the 5th on so decided to quite while I was still feeling good, and the screen displayed 7.0km I hit stop at 36:14.
Now lets hope that didn't sap the strength I need to fight this bug!
Anyway it's not too bad yet since it was a fairly solid run.
10:00 @ 5:42/km
1km @ 4:15/km
2:00 @ 10:00/km
1km @ 4:11/km
2:00 @ 10:00/km
1km @ 4:09/km
2:00 @ 10:00/km
1km @ 4:03/km
2:00 @ 10:00/km
200m @ 4:01
Wasn't feeling the love on the 5th on so decided to quite while I was still feeling good, and the screen displayed 7.0km I hit stop at 36:14.
Now lets hope that didn't sap the strength I need to fight this bug!
Wednesday 7 March 2012
Crossfit log for Wednesday, March 7th: The fear of having nothing meaningful to say
I think that's why all my previous attempts at blogging have failed.
Most if not all of what I post is of interest to no one but myself. I guess that made me feel self conscious.
I guess I've grown up a little, in as much as I don't care anymore. So without further ado here is my Crossfit workout for this morning.
For strength work we did power clean. I like power clean only because it's the one Olympic lift I am capable of doing without embarrassing myself.
We did 3 rounds of 5 reps in quick succession at about 60% of our maximum weight (also known as our 1 rep max), I don't know my max, so I went with 75# which worked pretty well.
We did one clean from the floor then three from the hang position (bar at waist), then another from the floor for a total of five reps.
I felt good, felt like I had good position (most of the time), but I need to work at getting my elbows up and in front faster. This is important because when you elbows are up, your deltoids are contracted and form a cushioning shelf for the bar to land on instead of you collar bone. I'll have a nice bruise by tomorrow.
The WOD was brutal
12 min AMRAP (as many rounds as possible) of:
5 handstand push ups (did scaled with feet on a 36" box, bent at close as I can get to 90% with a large percentage of my body mass over my hands)
10 pistols (these are essentially one legged squats, did scaled version, down to a seated position on to a 16" box)
10 knees to elbows (hanging from a pull up bar, bring knees up to touch your elbows. This I did Rx, as in without assistance and full range of motion, and did well).
Made 6 rounds + to 6 knees to elbows, so almost 7 rounds.
It was hard, hand stand push ups are essentially a strict shoulder press upside down, which isn't my strongest point even when right side up. Pistols are rough. At first I was doing 5 on one side then 5 on the other, then it became 3, 3, 2, 2 and by the end it was 1 each side. They are going to make my run this evening very interesting.
Most if not all of what I post is of interest to no one but myself. I guess that made me feel self conscious.
I guess I've grown up a little, in as much as I don't care anymore. So without further ado here is my Crossfit workout for this morning.
For strength work we did power clean. I like power clean only because it's the one Olympic lift I am capable of doing without embarrassing myself.
We did 3 rounds of 5 reps in quick succession at about 60% of our maximum weight (also known as our 1 rep max), I don't know my max, so I went with 75# which worked pretty well.
We did one clean from the floor then three from the hang position (bar at waist), then another from the floor for a total of five reps.
I felt good, felt like I had good position (most of the time), but I need to work at getting my elbows up and in front faster. This is important because when you elbows are up, your deltoids are contracted and form a cushioning shelf for the bar to land on instead of you collar bone. I'll have a nice bruise by tomorrow.
The WOD was brutal
12 min AMRAP (as many rounds as possible) of:
5 handstand push ups (did scaled with feet on a 36" box, bent at close as I can get to 90% with a large percentage of my body mass over my hands)
10 pistols (these are essentially one legged squats, did scaled version, down to a seated position on to a 16" box)
10 knees to elbows (hanging from a pull up bar, bring knees up to touch your elbows. This I did Rx, as in without assistance and full range of motion, and did well).
Made 6 rounds + to 6 knees to elbows, so almost 7 rounds.
It was hard, hand stand push ups are essentially a strict shoulder press upside down, which isn't my strongest point even when right side up. Pistols are rough. At first I was doing 5 on one side then 5 on the other, then it became 3, 3, 2, 2 and by the end it was 1 each side. They are going to make my run this evening very interesting.
Tuesday 6 March 2012
Running log for Tuesday, March 6th
I have complained and now I have done something about it!
I tried the secret magic code on the usual treadmill (the one that had been metric) and no dice, so instead of smashing my fist into it, I decided to try the other machine that I had the secret magic code for. Stop, speed down, speed up, speed down, reset, speed down, speed up, speed down. Bingo: Club Menu. This one is more dangerous than the other treadmill which only gives you access to units, Club menu gives you max workout time, max speed, language, units, max rest and custom workouts. So I just changed the units, did my workout and because it wasn't the one that was metric, I took the time to change it back.
I did a tabata, 8 x 20sec @ 4:20/km w/ 12% incline, 10sec rest. Brutal. And I knew how fast I was going, plus I can log my distance without having to convert it! 2.78km in 15:00
Yay me!
I win.
I tried the secret magic code on the usual treadmill (the one that had been metric) and no dice, so instead of smashing my fist into it, I decided to try the other machine that I had the secret magic code for. Stop, speed down, speed up, speed down, reset, speed down, speed up, speed down. Bingo: Club Menu. This one is more dangerous than the other treadmill which only gives you access to units, Club menu gives you max workout time, max speed, language, units, max rest and custom workouts. So I just changed the units, did my workout and because it wasn't the one that was metric, I took the time to change it back.
I did a tabata, 8 x 20sec @ 4:20/km w/ 12% incline, 10sec rest. Brutal. And I knew how fast I was going, plus I can log my distance without having to convert it! 2.78km in 15:00
Yay me!
I win.
Monday 5 March 2012
Running log for Monday, March 5th
Took a mix of advice from some running friends.
Since my attempt to convert the treadmill to metric failed, I became frustrated and just started running at 6.4mph which equates, as I later found out, to about 5:50/km.
So I figured since I'm not doing intervals, I'll try the Frog workout again. Since I'd already started at my long run pace it was too late to start slower so I decided to increment at a slower rate 0.2mph every 2 minutes (instead of 0.3 as the workout suggests).
This way I didn't get to 5:00/km until 10:00 in. At the end of 20 minutes I set it to 4:26/km and was still feeling pretty good.
Coming up on 26 minutes (at 4:14/km) I was pretty sure I had another 2 minutes in me. Increased to 4:08/km and was able to finish the 2 minutes, increased again to 4:03/km and I think I gave up too early. I wanted to go at least 1 full minute, but I bailed almost right away, I think since, I'd set a goal to get to 28:00, once I'd done that my will to continue evaporated.
So I'd call it a successful workout. I sure needed one!
Paces per 2:00 increment:
00:00-02:00 5:49/km
02:00-04:00 5:39/km
04:00-06:00 5:29/km
06:00-08:00 5:19/km
08:00-10:00 5:10/km
10:00-12:00 5:02/km
12:00-14:00 4:54/km
14:00-16:00 4:46/km
16:00-18:00 4:39/km
18:00-20:00 4:32/km
20:00-22:00 4:26/km
22:00-24:00 4:20/km
24:00-26:00 4:14/km
26:00-28:00 4:08/km
28:00-28:15 4:03/km
Since my attempt to convert the treadmill to metric failed, I became frustrated and just started running at 6.4mph which equates, as I later found out, to about 5:50/km.
So I figured since I'm not doing intervals, I'll try the Frog workout again. Since I'd already started at my long run pace it was too late to start slower so I decided to increment at a slower rate 0.2mph every 2 minutes (instead of 0.3 as the workout suggests).
This way I didn't get to 5:00/km until 10:00 in. At the end of 20 minutes I set it to 4:26/km and was still feeling pretty good.
Coming up on 26 minutes (at 4:14/km) I was pretty sure I had another 2 minutes in me. Increased to 4:08/km and was able to finish the 2 minutes, increased again to 4:03/km and I think I gave up too early. I wanted to go at least 1 full minute, but I bailed almost right away, I think since, I'd set a goal to get to 28:00, once I'd done that my will to continue evaporated.
So I'd call it a successful workout. I sure needed one!
Paces per 2:00 increment:
00:00-02:00 5:49/km
02:00-04:00 5:39/km
04:00-06:00 5:29/km
06:00-08:00 5:19/km
08:00-10:00 5:10/km
10:00-12:00 5:02/km
12:00-14:00 4:54/km
14:00-16:00 4:46/km
16:00-18:00 4:39/km
18:00-20:00 4:32/km
20:00-22:00 4:26/km
22:00-24:00 4:20/km
24:00-26:00 4:14/km
26:00-28:00 4:08/km
28:00-28:15 4:03/km
Sunday 4 March 2012
A race isn't always just a race
In the world of recreational running most races are against yourself or against the clock. Unlike the elite, near elite or even Masters runners who are looking to the podium our race experiences and strategies are very different. Many times during a race you may pick a target for a portion of the race to try and "pick off" but for the most part you are just trying to put in your best performance regardless of who else is running.
Sometimes however, a race is more than a race. Like when I started triathlons and my wife, a former national level swimmer and I decide to see who would be the faster in an Olympic distance race. It really puts a different spin on the whole race experience. In that story, Kiza kicked my pants, although I'm a faster runner, we are pretty evenly matched on the bike, but she would take such a huge lead off the swim I couldn't catch her. But I've never pushed myself so hard.
A few years ago I ran Around the Bay Road Race with my buddy Mark. We stayed together much of the middle third of the race, but I dropped back around to 20km and regrouped, then when the hills started I found my stride and passed him finishing 2 minutes ahead of him by the end.
When I found out he was planning to run it this year I made an off hand comment about dropping him in the hills again and suddenly it was "game on".
I've thought about this race a great deal, especially on my long runs, evaluating my strengths and weaknesses and guessing at his.
He is a more powerful athlete than I am. He's running more mileage than I am with my combination running and Crossfit and consequently is paces are getting frighteningly fast.
My strengths are specificity training, all my long runs are outside and end with very hilly terrain, whereas Mark's been running a lot on treadmills (due to travel mostly, but also because he's apparently wimp when it comes to crummy weather
). Also my weight, I have about 25lbs on Mark which again will pay off in the last 10km of Around the Bay which is very hilly and where it becomes less about power and more about power to weight ratio.
So I have been assuming that he is aware and also believes these are the strengths and weaknesses in play, and so believe his strategy will be to get as much distance between us in the first 20km and hold on for dear life in the last 10km.
Therefore my strategy will be try to keep him in sight for 20km and push as hard as I can in the last 10km to repeat our last match up and "drop him in the hills".
If it were to play out this way, it'll be all about how much the first 20km costs each of us, and what we have left to play with in the hills. He could blow up trying to distance me before the hills even start, or I could blow up just trying to hold on for that first 20km.
It's all very nerve racking and exciting to think about.
All that being said, my last 3 training runs have been dismal. Interval sessions lasting only 3 intervals when I need 5, and today's 30km run turned into 20km, I just couldn't finish it.
So I'm starting to worry.
Maybe 30 clean and jerks the day before a long run wasn't such a good idea after all.
I'm not ready to throw in the towel just yet. But I really need a good training run to boost my confidence.
Sometimes however, a race is more than a race. Like when I started triathlons and my wife, a former national level swimmer and I decide to see who would be the faster in an Olympic distance race. It really puts a different spin on the whole race experience. In that story, Kiza kicked my pants, although I'm a faster runner, we are pretty evenly matched on the bike, but she would take such a huge lead off the swim I couldn't catch her. But I've never pushed myself so hard.
A few years ago I ran Around the Bay Road Race with my buddy Mark. We stayed together much of the middle third of the race, but I dropped back around to 20km and regrouped, then when the hills started I found my stride and passed him finishing 2 minutes ahead of him by the end.
When I found out he was planning to run it this year I made an off hand comment about dropping him in the hills again and suddenly it was "game on".
I've thought about this race a great deal, especially on my long runs, evaluating my strengths and weaknesses and guessing at his.
He is a more powerful athlete than I am. He's running more mileage than I am with my combination running and Crossfit and consequently is paces are getting frighteningly fast.
My strengths are specificity training, all my long runs are outside and end with very hilly terrain, whereas Mark's been running a lot on treadmills (due to travel mostly, but also because he's apparently wimp when it comes to crummy weather
). Also my weight, I have about 25lbs on Mark which again will pay off in the last 10km of Around the Bay which is very hilly and where it becomes less about power and more about power to weight ratio.So I have been assuming that he is aware and also believes these are the strengths and weaknesses in play, and so believe his strategy will be to get as much distance between us in the first 20km and hold on for dear life in the last 10km.
Therefore my strategy will be try to keep him in sight for 20km and push as hard as I can in the last 10km to repeat our last match up and "drop him in the hills".
If it were to play out this way, it'll be all about how much the first 20km costs each of us, and what we have left to play with in the hills. He could blow up trying to distance me before the hills even start, or I could blow up just trying to hold on for that first 20km.
It's all very nerve racking and exciting to think about.
All that being said, my last 3 training runs have been dismal. Interval sessions lasting only 3 intervals when I need 5, and today's 30km run turned into 20km, I just couldn't finish it.
So I'm starting to worry.
Maybe 30 clean and jerks the day before a long run wasn't such a good idea after all.
I'm not ready to throw in the towel just yet. But I really need a good training run to boost my confidence.
Running log for Sunday, March 4th
Ugh.
30km turned into 20km.
Maybe Grace the day before a long run isn't such a good idea
30km turned into 20km.
Maybe Grace the day before a long run isn't such a good idea
Saturday 3 March 2012
Crossfit log for Saturday, March 3rd: "Grace" before your meal.
Today was the much anticipated pot-luck/WOD at Physics Crossfit.
Friends and family as well as athletes that don't often train together under one roof at the same time.
Paleo food was on the menu, but naturally "Grace" came first.
Grace: 30 Clean and Jerks for time. Rx is 135lbs for men 95# for women. (The scaled version is 105lbs/70lbs).
When Kiza, the kids and I arrived at almost half past eleven, they had just started the first of 6 heats. 27 athletes had signed up to do the WOD. I wasn't scheduled until the last round, so we spent that time corralling the kids while trying to mingle with the other parents/athletes.
The music was a bit loud for mingling, and for some of the kids. At 10 minutes per round it was looking like the possibility of a melt down was on the rise. Thankfully I had forgotten the muffins, so Kiza took Delilah home to get them while I stayed with Dex (he had a good morning nap and wouldn't be a problem).
Soon I was up and while Kiza took care of our kids plus one (the son of one of the other athletes in my heat), I was cleaning and jerking. I decided to go with women's Rx (95lbs). I took my time, one at a time stringing none together, I've hurt my back a few times cleaning (heavier), but never did this many clean and jerks in a row, so I was being cautious. I didn't struggle once to get the bar overhead, although I took nearly a full eight minutes to complete the WOD, I probably could have done 105lbs in similar time.
Then it was time to eat. The food was delicious, although half the time I had no idea what I was eating. The ham was particularly good, as were the bacon wrapped dates, and the prosciutto wrapped asparagus. Dexter made a fine mess around his booster chair (good thing we brought it), but ate surprisingly well. There are plenty of delicious foods on the paleo diet, that's for sure.
Kiza still isn't sold on the whole Crossfit thing, but she's definitely curious about it. She admits that without having tried it, it's easy to feel a bit intimidated.
Now if we can talk Physics into a family discount of some kind (I'm sure Laura and Shane as well as Mark and Pat would agree)!
Friends and family as well as athletes that don't often train together under one roof at the same time.
Paleo food was on the menu, but naturally "Grace" came first.
Grace: 30 Clean and Jerks for time. Rx is 135lbs for men 95# for women. (The scaled version is 105lbs/70lbs).
When Kiza, the kids and I arrived at almost half past eleven, they had just started the first of 6 heats. 27 athletes had signed up to do the WOD. I wasn't scheduled until the last round, so we spent that time corralling the kids while trying to mingle with the other parents/athletes.
The music was a bit loud for mingling, and for some of the kids. At 10 minutes per round it was looking like the possibility of a melt down was on the rise. Thankfully I had forgotten the muffins, so Kiza took Delilah home to get them while I stayed with Dex (he had a good morning nap and wouldn't be a problem).
Soon I was up and while Kiza took care of our kids plus one (the son of one of the other athletes in my heat), I was cleaning and jerking. I decided to go with women's Rx (95lbs). I took my time, one at a time stringing none together, I've hurt my back a few times cleaning (heavier), but never did this many clean and jerks in a row, so I was being cautious. I didn't struggle once to get the bar overhead, although I took nearly a full eight minutes to complete the WOD, I probably could have done 105lbs in similar time.
Then it was time to eat. The food was delicious, although half the time I had no idea what I was eating. The ham was particularly good, as were the bacon wrapped dates, and the prosciutto wrapped asparagus. Dexter made a fine mess around his booster chair (good thing we brought it), but ate surprisingly well. There are plenty of delicious foods on the paleo diet, that's for sure.
Kiza still isn't sold on the whole Crossfit thing, but she's definitely curious about it. She admits that without having tried it, it's easy to feel a bit intimidated.
Now if we can talk Physics into a family discount of some kind (I'm sure Laura and Shane as well as Mark and Pat would agree)!
Friday 2 March 2012
Information is Power.
Few people enjoy running on a treadmill (well few people I know anyway). Most (of my acquaintances) put up with it as an alternative to the frequently harsh weather and horrible footing of an Ottawa winter.
I usually do some kind of interval workout, or incremental workout, that moves me through my different training paces for 20 to 40 minutes. It helps to break the monotony.
All my training paces are in metric. This being Canada, you would assume that treadmill in this country would be set to metric, but you would be wrong. At the downtown Y, of the twenty odd treadmills three had been metric, the two older models (which I prefer anyway because the buttons are more responsive, an important feature when doing intervals). That is until one disappeared and another magically became "Imperial" (which in this context sounds remarkably evil). I had one treadmill left, and if someone happened to be using it I was out of luck. (I have discovered that those who seem to actually like treadmills don't seem to care what system of measurement they are using, but I digress).
Yesterday as luck would have it, my one treadmill was free. Sadly, and much to my dismay, it had been reset to "Imperial". I was not a happy YMCA camper.
I complained and they put a note in for the volunteers who maintain the treadmills, but I decided then and there to take matters into my own hands. I went back and noted the manufactures name and the model number of my beloved treadmill, and proceeded to have a horrible workout because I couldn't figure out my paces.
Today I downloaded manual for the PRECOR 962c treadmill and have discovered the previously secret knowledge hidden within. Armed with STOP-DOWN-UP-QUICKSTART, select UNITS, press ENTER, I will from this day forward never be dependant on fate to ensure a successful workout.
Or at least one where I'll know how fast (or slow) I'm going!
I usually do some kind of interval workout, or incremental workout, that moves me through my different training paces for 20 to 40 minutes. It helps to break the monotony.
All my training paces are in metric. This being Canada, you would assume that treadmill in this country would be set to metric, but you would be wrong. At the downtown Y, of the twenty odd treadmills three had been metric, the two older models (which I prefer anyway because the buttons are more responsive, an important feature when doing intervals). That is until one disappeared and another magically became "Imperial" (which in this context sounds remarkably evil). I had one treadmill left, and if someone happened to be using it I was out of luck. (I have discovered that those who seem to actually like treadmills don't seem to care what system of measurement they are using, but I digress).
Yesterday as luck would have it, my one treadmill was free. Sadly, and much to my dismay, it had been reset to "Imperial". I was not a happy YMCA camper.
I complained and they put a note in for the volunteers who maintain the treadmills, but I decided then and there to take matters into my own hands. I went back and noted the manufactures name and the model number of my beloved treadmill, and proceeded to have a horrible workout because I couldn't figure out my paces.
Today I downloaded manual for the PRECOR 962c treadmill and have discovered the previously secret knowledge hidden within. Armed with STOP-DOWN-UP-QUICKSTART, select UNITS, press ENTER, I will from this day forward never be dependant on fate to ensure a successful workout.
Or at least one where I'll know how fast (or slow) I'm going!
Crossfit log for Friday, March 2nd
Today we did light hang cleans and drop snatches.
75# on the cleans, just the bar on the drop snatches (which turned into overhead squats, if you can call them that).
The WOD was not my favourite, and 8min AMRAP of:
10 box jumps
20 double unders
5 pull-ups (palms facing in).
Low box allowed for fast jumps, got my heart rate up.
First round double unders when really well, kept heart rate up.
Strict pull ups slowed me down.
Two other rounds double unders weren't so good, so heart rate dropped.
Wasn't great, but it's done.
75# on the cleans, just the bar on the drop snatches (which turned into overhead squats, if you can call them that).
The WOD was not my favourite, and 8min AMRAP of:
10 box jumps
20 double unders
5 pull-ups (palms facing in).
Low box allowed for fast jumps, got my heart rate up.
First round double unders when really well, kept heart rate up.
Strict pull ups slowed me down.
Two other rounds double unders weren't so good, so heart rate dropped.
Wasn't great, but it's done.
Nathalie Connors, Crossfit games contender?
My friend and former co-worker Nathalie Connors is a talented athlete.
She has always like sport and played hockey for a long time. We got reacquainted when we both showed up to some introductory workouts when the local Crossfit gym (Physics Crossfit) opened up last September.
As just about every Crossfitter knows, the Crossfit Open started last week. The Open is how you get to the Crossfit Games, the pinnacle of the sport of fitness, where the winners are crowned the "Fittest on Earth".
The Open consists of 5 workouts over 5 weeks from February 22 – March 25. All athletes interested in participating have the option to perform each workout at a registered affiliate or to submit a videotape of their performance to the Games website. (Registration is open to anyone and costs 20USD).
The Open’s top 60 men and women in each of the 17 regions move on to the second stage of competition – Regionals! Each Regional will be a 3-day competition, where the top 3 men and top 3 women qualify for the Games.
After 2 workouts (granted not all athletes have reported their results for workout 2) Nathalie is currently ranked #2 female in the Canada East Region.
It is difficult to convey just how impressive that is. I'm confident she'll make it to regionals, which in itself is amazing. I don't want to say I doubt she'll make it to the Games, she is an impressive athlete, but a lot of extremely fit people will be competing at Regionals.
Do I think she can make it to the Games. Hell yeah! And I know she'll give everything she's got and more to try and do just that.
Go get 'em Nat!
She has always like sport and played hockey for a long time. We got reacquainted when we both showed up to some introductory workouts when the local Crossfit gym (Physics Crossfit) opened up last September.
As just about every Crossfitter knows, the Crossfit Open started last week. The Open is how you get to the Crossfit Games, the pinnacle of the sport of fitness, where the winners are crowned the "Fittest on Earth".
The Open consists of 5 workouts over 5 weeks from February 22 – March 25. All athletes interested in participating have the option to perform each workout at a registered affiliate or to submit a videotape of their performance to the Games website. (Registration is open to anyone and costs 20USD).
The Open’s top 60 men and women in each of the 17 regions move on to the second stage of competition – Regionals! Each Regional will be a 3-day competition, where the top 3 men and top 3 women qualify for the Games.
After 2 workouts (granted not all athletes have reported their results for workout 2) Nathalie is currently ranked #2 female in the Canada East Region.
It is difficult to convey just how impressive that is. I'm confident she'll make it to regionals, which in itself is amazing. I don't want to say I doubt she'll make it to the Games, she is an impressive athlete, but a lot of extremely fit people will be competing at Regionals.
Do I think she can make it to the Games. Hell yeah! And I know she'll give everything she's got and more to try and do just that.
Go get 'em Nat!
School registration, take two.
Two weeks ago we registered Delilah to the same school her older siblings went to. I know the school, I know the team, I know many of the kids and their parents.
However, we'd taken an interest in another school in the area, a personalized education school, based on the Montessori method, currently headed by the former principal of the above mentioned school the older kids attended, Pauline.
Pauline and I go back a long way, and we get along very well. The school has limited enrolment, so last year we decided to put Delilah and Dexter on the list and evaluate later if we felt it was a good fit.
Dexter doesn't started school until 2015, he's like 4th on the list. Delilah, however starts next September, her year was full, and she was over 20th on the waiting list. Since siblings of current students get dibs on spots, we figured, after Dexter started, we could switch Delilah.
Well imagine our shock when one evening last week I got a phone call from Pauline. There was a spot available for Delilah. Suddenly it wasn't theoretical anymore, it was real and we needed to make some decisions.
So last Monday, Kiza and I visited Pauline at the school and she gave us the tour and the low down on the philosophy and methodology. We spoke with many of the students (all extremely articulate, made so by the strong emphasis on oral presentations at the school), and were very impressed by the entire package.
Also, since this whole school thing is new ground for Kiza, I thought it only fair that I be starting fresh too.
So despite having gone through the process once before, today, we registered Delilah for junior kindergarten.
I have a really good feeling about it.
However, we'd taken an interest in another school in the area, a personalized education school, based on the Montessori method, currently headed by the former principal of the above mentioned school the older kids attended, Pauline.
Pauline and I go back a long way, and we get along very well. The school has limited enrolment, so last year we decided to put Delilah and Dexter on the list and evaluate later if we felt it was a good fit.
Dexter doesn't started school until 2015, he's like 4th on the list. Delilah, however starts next September, her year was full, and she was over 20th on the waiting list. Since siblings of current students get dibs on spots, we figured, after Dexter started, we could switch Delilah.
Well imagine our shock when one evening last week I got a phone call from Pauline. There was a spot available for Delilah. Suddenly it wasn't theoretical anymore, it was real and we needed to make some decisions.
So last Monday, Kiza and I visited Pauline at the school and she gave us the tour and the low down on the philosophy and methodology. We spoke with many of the students (all extremely articulate, made so by the strong emphasis on oral presentations at the school), and were very impressed by the entire package.
Also, since this whole school thing is new ground for Kiza, I thought it only fair that I be starting fresh too.
So despite having gone through the process once before, today, we registered Delilah for junior kindergarten.
I have a really good feeling about it.
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