100 rep challenge

It's been a long time since I posted. One recent thing of interest (perhaps) is that I stumbled across this 100 rep challenge on the Conditioning Research Blog and decided to give it a shot. So, for the past 3 or 4 days (I'd have to check my log, I don't recall) I have been doing 100 reps, usually 50 push ups and 50 prisoner squats and a few pull ups for good measure (like today). This takes about 5 minutes  and fits nicely into the business that is back to school time and this bodyweight routine complements my approximately one hour or walking with the dogs that I do each day.  My knee is much better compared to how it was in June when I initially noted the pain and scaled back my workouts (no LHT/HIT/SS, LHT, HIIT, sprinting or yoga since then, so now for almost 2 months) but I don't want to be stupid and rush back into everything and re-injure it. Interestingly my body mass is right where it was when I cut back. I am not sure if there was any redistribution of muscle and adipose tissue, but my unscientific assessment (looking in the mirror) tells me that if there is any change, it is undetectable to me. At least I can walk up the stairs now without wincing.

Where I'm at

I haven't posted in a while; too busy with work, home renos, and a lack of interesting workouts for the past bit as I am nursing a sore knee. Because of this, I started a new joint formula supplement called SierraSil that is supposed to decrease inflammation by providing trace minerals that we are deficient in. I'll post later on how that works out.

I have received Mark Sisson's "Primal Cookbook" recently though, and tried his indirect method to grill steak (to help keep the free radicals and charring down). It worked great, and had our top sirloin about medium in around 20 minutes. Very tender, too. Unfortunately, the camera was not located in time to snap a photo! Next time...

Here's the deal as usual for the first bit and then the start of recovery week(s?) with mostly walking and swiming:

Monday 7 June: Walk 20 min; Swim 1,000 yds, 20:11
Tuesday 8 June: Walks X 2, 45, 20 min; Walk up 9 flights of stairs to an appointment (maybe the problem with my knee)
Wed 9 June: Walks X 2, 20, 45 min; LHT/Wicked Awesome Dumbbell Workout
Thursday 10 June: Walks X 2, 25 min each; Ashtanga Yoga at University, 50 min
Friday 11 June: Walks X 2, 20 min each; Mowed lawn; Started removing baseboards and acasing
Saturday 12 June: Walks X 2, 20, 25 mins; Remove baseboards and casing
Sunday 13 June: Walks X 3, 20, 30, 20 mins
Monday 14 June: Walks X 3, 25, 15, 25 mins; Painting
Tuesday 15 June: Walks X 2, 20, 45 mins; Swim 1,000 m, 24:15
Wednesday 16 June: Walks X 2, 20, 15 min
Thursday 17 June: Walks X 2, 20, 40 min; Swim sprints (500 yd warm up in 9:57, 6 X 25 yds in 18 s on 60 s gos, 200 yds cool down)

I hope that between resting the knee from weight, yoga and sprinting combined with the mineral supplement, that the pain will subside and I can resume some more vigorous activities. I'll just have to wait and see.

Workout round up

Where does the time go? Here is an abbreviated version of my week (and then some) of fitness activities. Here's the deal:
Wednesday 19 May: Walks X 2, 20 min each Thursday 20 May: Walks X 3, 20-25 min each Friday 21 May: Walks, 15 and 30 min; Eoin Finn Magically Hips Yoga, 57 min Saturday 22 May: Walks X 2, 25 min each Sunday 23 May: Walk 25 min Monday 24 May: Walks X 2, 35 and 25 min; LHT/Wicked Awesome Barbell Workout; Mowed Lawn Tuesday 25 May: Swim Sprints; Walks, 20 and 35 min Wednesday 26 May: Walks X 3, 20, 20, 25 min Thursday 27 May: Walks X 2, 25 and 30 min; Ashtanga Yoga at the University, 55 min

Well, there you have it. Not too many details, but you get the idea. I took it a bit easy this week as I wasn't feeling 100%. Until next time.

Spring is here! (For now, at least)

Here's the view from my front window about one week ago.

And here's the view on my walk this morning.

Needless to say the weather has had a hard time making up its mind lately, but it looks like spring is actually here to  stay. I have a fair bit to post about, but for now will just stick to an update on my workouts, post back tweak. I modified my exercise routines and took it easy when my back was stiff/sore and changed my LHT workout to one with dumbbells instead of a barbell. I also took a pass at sprinting on land and instead did a swim sprint workout and skipped my HIIT/Bodyweight workout (lots of jumping around in it). Other than that, and having a couple of extra easy days, all was as normal and now my back is, well, back (to normal). And with no ibuprofen or other meds.

Here's the deal.

Saturday 1 May

• made some vitamin D on the deck
• Walk about 1 hr 40 min to the lake (above, different day) and back

Sunday 2 May

• Walk ~ 30 min
• PM Yoga ~ 25 min

Monday 3 May

• Walk 20 min

Tuesday 4 May

• Yoga, 45 min, Rodney Yee's Energy Balance
• Walk, 25 min
• PM Yoga, freestyle ~ 25 min

Wednesday 5 May

• Walk, 20 min
• Swim, 1,000 m, 21:14 (much better than the last 2 weeks), 150 yd cool down
• Walk, 30 min

Thursday 6 May

• Walk, 20 min
• LHT/Wicked Awesome Dumbbell Workout
• One arm (right) neutral grip dead lift, biceps curl up to standing overhead press, Turkish getup, standing overhead press and biceps curl down to one arm deadlift down; repeat on left side
• Two arm deadlift up, lunge left/right, split squat left/right, two leg squat, two arm biceps curl to standing overhead press, biceps curl down, neutral grip deadlift down
• Repeated this X 10, first 2 with 2 X 20 lbs dumbbells and the last 8 wit 25 lbs dumbbells; TULs between about 1:30 to 1:50; need to keep really slow but a great workout; may need some heavier dumbbells!

Friday 7 May

• Walk, 25 min
• Swim, 1,000 m 21:10 (ish - watch FAIL stopping the timer) plus 50 yd cool down
• Walk, 25 min

Saturday 8 May

• Walks, 45 min, 20 min

That'll have to do for now...at least I am one less week behind. Soon I hope to turn to more posts about what I am up to or thinking about besides my workouts. 

Work outs of the Week (and a bit)

I have been remiss in posting for a while. The end of the academic term is always busy and this one is no exception. The SO, kids and I are participating in our first MS Walk tomorrow morning at 9:00 am; 10 km and hopefully no rain or snow, or at least not too much of it.

Here's the workout deal for the past little while.

Thursday 15 April

• Walks X 2, 20 and 30 minutes, respectively 

Friday 16 April

• Sprinting: 
• walk ~ 10 min warm up; 6 X ~ 40-50 m @~50% with about 20 s between each; 6 X ~ 50 m @~ 75-80% with about 60 s between each (some of these ended in "tag" with Finlay); walk ~ 10 min cool down (nice, warm and sunny, ~ 18 C) 
• Walk ~ 25 min 

Saturday 17 April

• Walks X 2, 15 and ~ 35 min, respectively 

Sunday 18 April

• HIIT/Bodyweight: 
• 60 s each of: Jumping jacks (X 57), Burpees (X 15), Plank, Triceps dips (X 41), Prisoner squats (X 36), Wall sit, Side plank (left side), Lunge jumps (X 78), Side plank (right side), Wall sit (no push ups this time b/c of stiff lower back and tweaked right wrist) 
• Walks X 2, ~20 min each 

Monday 19 April

• Walks X 3, 20 min (kids to school), 50 min (from department around Hawerlak Park and back) and 40 minutes (very warm and sunny 20 C+) 

Tuesday 20 April

• Walks X 2, ~ 20 min each 
• Swim, 1,000m, 25:10 (slow!) 

Wednesday 21 April

• LHT/HIT/SS: 
• Bent over rows X 6, TUL = 1:23, 70 lb barbell 
• Standing overhead press, X 3.25, TUL = 1:07, 75 lb barbell 
• Deadlifts, X 4.5, TUL = 1:05, 110 lb barbell 
• Bench press, X 3, TUL = 43 s, 100 lb barbell 
• Squats, X 11, TUL = 1:43, 80 lb barbell 
• Walk ~ 20 min 

Thursday 22 April

• Walk ~ 35 min 

Friday 23 April

• Yoga - Eoin Finn Daily Dose of Bliss, 42 min 
• Walks X 2. 25-30 and 35+ minutes 

In virtually all cases, unless I am at work, all of my walks are with my small furry partners, Libby and Finlay, pictured at the top of this post. Finlay is hidden under the comforter behind Libby.

Florida Fitness

I have no other good reason for not posting for over two weeks other than the fury that characterizes the end of the academic term. Throw in a conference on the other corner of the continent (Melbourne Beach, Florida - the view one morning from my balcony is above) and a reasonably successful attempt at getting more quality sleep and well, here I am with some catching up to do. Because of this I may beak it up, posting the lost weeks of fitness and other miscellanea in separate posts.


Here's the Florida fitness deal:


Monday 22 March

• Walks X 3, ~ 20 min each

Tuesday 23 March

• Travel to Florida
• Ashtanga Yoga; ~ 40 minutes just before bed

Wednesday 24 March

• Walk, 60 minutes, barefoot on the beach (!!!!)

Thursday 25 March

• Ashtanga yoga; 40 minutes, sun salutations to the sunrise through the sliding doors and large windows that face the ocean in my room!!! See the photo above for a representative morning. What a way to start the day.

Friday 26 March

• HIIT/Bodyweight/LHT
• 60 s each of: Jumping jacks (X 53), Burpees (X 13), Wall sit, Plank, Prisoner squats (X ??), Side plank (Left side), Lunge jumps (X ??), Triceps dips (X 40), Side plank (Right side), Plank, Child's pose
• unreal, 11 minutes of exercise, < 15 minutes total duration, all done in my room, and all done in when complete

• Walk ~ 30 min on beach, barefoot

Saturday 27 March

• Sprinting (on the beach! wore shoes - need some 5 fingers):
• walk 5 min to warm up
• 6 X ~ 15 s @ 50% with about 30 s rest between each
• 6 X ~ 10-15 s @ 75-80% with about 60 s rest between each
• walk 5 min to cool down

• Walk ~ 40 min barefoot on the beach

Sunday 28 March

• Travel back to Edmonton/St. Albert
• Sprinting from one end of Denver International Airport Concourse B to the other, carrying briefcase!

I'll get last week's fitness posted shortly...one more class to teach this term, and then it's time to make some progress on our research. Until next time.

Week of Fitness and Rest

Kind of an oxymoron of a title but true. I have made, and for the most part, succeeded at getting good, quality rest this week, on the order of 7-8 solid hours. No mean feat given that I have been waking at 6:00-6:30. This has really impacted me, I think, in a positive way. I have also decided to reduce, but not eliminate my caffeine (coffee) intake. Sad but true. I need to aim for low single digits in the number of total cups per day, preferably somewhere in the vicinity of 2-3. So far, so good. I had far less Friday, none yesterday, and 2 espressos today.

Here's the deal for a week of working out etc:

Sunday

• very short walks and some strolling while shopping; essentially a rest day

Monday

• Bodyweight/HIIT/LHT; 60 s each (with about 10-20 s between exercises):

• Jumping jacks X 57
• Prisoner squats X 28
• Burpees X ~15
• Wall sit
• Lunge jumps ~ 60
• Push ups X 26
• Air squats X 28
• Triceps dips X 31
• Plank
• Side plank (left side)
• Side plank (right side)
• Unilateral plank (left leg)
• Unilateral plank (right leg)
• Burpees X 10
• Wall sit

This took about 20 minutes total and I was done, dripping and breathless. I think I will sprinkle the planks throughout the workout next time, because 6 minutes in a row is too much.

• walk: 20 minutes

Gold for the Girls' 8 X 200 m Relay!

I have to give one stand-alone post to daughter #1, her teammates and coaches who yesterday evening won the Edmonton Journal Indoor Games for elementary girls! Pretty impressive when you consider that 228 teams started the competition and her team finished on top! The finals were exciting from start to finish. Congratulations to all!

In the midnight hour (and the rest of the week, too)

Given the time I am finishing this post and the subject of the photo above, I figured the title of the post was fitting. Not to mention, I haven't been away on purpose at this time of night very often lately.

I can't believe that here it is Saturday again. The week was filled with the usual things like taking the kids to school and to their activities and the normal work stuff (lectures, manuscript editing/writing etc.). We also had a prospective graduate student visit the lab so there were meetings and meals out to chat and for her to get to know what we are all about. On Friday, I participated in a "work/life balance forum" for the graduate students in the department. I didn't feel particularly "balanced", but my wife and I seem to make it work most times, so I guess I had something to offer.

Speaking of balance, I did manage to maintain a good diet and keep up the exercise in spite of the busier than normal week. When going out to dinner I chose the grilled tuna salad for dinner and for lunch the next day wings with sweet potato fries. The fries were "lightly breaded" with something (likely a grain product) but on balance there was a higher sweet potato content than whatever the breading was made from. Tonight there were some wings and sweet potato fries again (habit? rut? you be the judge) and then some dry ribs. There was no breading on these fries (different restaurant) but there was something that may have been corn meal on the dry ribs. I need to ask about these things before ordering, but again, there was way more rib than the light coating, whatever it was made of.

There were also some fitness activities of many varieties this past week.

Here's the (long) deal:

Sunday:

• About a 30 minute walk at a brisk pace with the dogs.

Monday:

• LHT/TUL/SS;
• Bent over rows - X 13, TUL = 1:30, 60 lb barbell
• Standing overhead press - X 7.5, TUL = 1:09, 60 lb barbell (need to keep slow)
• Deadlifts - X 13, TUL = 2:31, 70 lb barbell (stopped when form broke down)
• Bench press - X 8, TUL = 56 s, 90 lb barbell
• Squats - X 10, TUL = 1:15, 80 lb barbell
• Curls - X 6.5, TUL = 59 s, 2 X 25 lb dumbbells

• I also went for a walk with the dogs in the morning (~ 40 min) and at night (~ 20 min brisk).

My week in review

This week was a busy one. Maybe a bit busier than normal and next week promises to be even be busier. I didn't even realize that it had been almost a week since my last post. I don't think I have any photos of my family, dogs, or cooking exploits, so I'll just stick provide a quick activity overview here.

Monday's exercise consisted on a 45 minute walk with the dogs after dropping the kids off at school, and another short one at night. Tuesday was much the same with a morning and night time walk. Wednesday I has a great Ashtanga yoga practice at the University and the usual short amble about to get the dogs to deliver their messages. Thursday I walked with the dogs in the morning and at night. Friday I had a solid 1,100 yd/1,000 m swim.

Here's the deal:

• 250 yds free in about 4:40
• 250 yds pull in about 4:38
• 250 yds free in about 4:40
• 375 yds pull in about 7:30

I felt pretty darn good, I think in part because I rested (other than some walking) on Monday, Tuesday and Thursday. Today I helped out one of my students by stacking some boxes in their moving van and may go for a short walk tonight, but I believe that allowing my body to really rest on days that I do not lift, swim, sprint or practice yoga is working out for me. I do kind of miss not sprinting this week, however, so I'll have to try to squeeze one in next week. If my body agrees with my decision, that is.

Second half of the week and weekend round up

Thursday the SO and I walked the kids and dogs to school. Later on I channelled some of daughter #1's sprinting fever and took Finaly and Libby along with the SO to the park at the kids' school for some outdoor sprinting in the snow, the first sprinting outside since last fall. .It was a great day, bright, sunny and right about +4 C.

Here's the deal:

• walk to the park ~ 10 minutes for warm up; stretch
• 6-7 X ~15s/~ 60 m @ 50% with about 20-30s rest between each
• 6 X ~12s/~60 m @ 85% with about 60 s rest between the first 3 and then less between the last 3
• walk home from the park ~ 10 minutes for cool down

Later on we walked to and from the school again to retrieve the kids.

On Friday, we (the SO and I) walked the kids to school and went for a bit more of a walk afterward (~ 25 minutes) and then I made it to the University and had a very good 1,000 m swim.

Here the swimming deal:

• 250 yds freestyle
• 250 kick (mostly all flutter kick, but some whip kick)
• 350 yds pull
• 250 yds free (a length or two of breast mixed in here)

It was pretty fair considering I am only swimming about once a week, down from the 2-3 times I used to swim.

Saturday I took it easy and just went for a walk with the SO of about 25 minutes before the pub night fundraiser - I had more confirmation that I am not young any more, and after that little excursion, I think it is just as well!

On Sunday the dogs and I took our kids and our friends kids (who slept over) sledding at the park. Here's a shot of our very own future skeleton racer, daughter #2, literally "heading down" the hill.

Later on that afternoon I cut my rest between lifting workouts from 7 to 6 days and did my LHT/SS (Lift Heavy Things/Super Slow) workout, with a couple of twists. Instead of only doing the "Big 5" a la Body By Science, I added 2 more exercises to make it a "Big 7".

Here's the LHT/SS deal:

• bent over row - TUL 1:06, 13 reps, 70 lb barbell
• standing overhead press - TUL 56 s, 7.5 reps, 70 lb barbell
• dead lift - TUL 2:00, 12 reps, 70 lb barbell
• bench press - TUL 1:26, 12 reps, 70 lb barbell
• squats - TUL 1:35, 14 reps, 70 lb barbell
• curls - (a) TUL 27 s, 2.5 reps, 70 lb barbell (b) TUL 1:43, 12.5 reps, 2 X 20 lb dumbbells
• pull ups - TUL ~ 20 s, 2.5 reps

I need to keep my form, but did a better job at it this time. I also need to start my watch before the barbell is on my shoulders for squats! For this workout I defined "failure" as when my form seriously broke down. This may not be "true" failure, but I think I will still get benefits while keeping myself safe and injury free by maintaining good form. Tomorrow, maybe I'll do some yoga in the morning.

Here's a couple of shots of my tasty brunch; a red onion, blue cheese and Hungarian salami omelette. This with a French press of my Greg Danks Burundi coffee and 18% cream was just about as close as you could get to a perfect brunch meal.

Oh, and here's a shot of Finlay watching the Canada-USA Olympic hockey game. His interest reflects the way the game went for Team Canada.

Family Day LHT/TUL workout through to Hump Day

For the Family Day Holiday I did a LHT/TUL Body By Science Big 5 for Free Weights workout. I am still tweaking things here and there, but this is coming along, and I think that lifting heacy only once a week (with some yoga, sprinting, swimming and walking) seems to be working for me.

Here's the deal:

Bent over row - 16 reps; TUL = 2:03; 60 lb barbell

Standing overhead press - 9.5 reps; TUL = 1:21; 60 lb barbell

Deadlift - 14 reps; TUL = 2:02; 90 lb barbell

Bench press - 6 reps; TUL = 48 s; 100 lb barbell

Squats - 17 reps; TUL = 1:50; 70 lb barbell

I still need to watch my form (back) on the deadlifts and maybe up the weight a bit on squats and the overhead press. The one issue with the squats is that I could really use a rack to get the bar heavy enough and into position more easily that just man handling it up the way I am doing now.

Later on Family Day the SO and I went for a nice, brisk 35 minute walk together with the dogs; I did the usual putzing with the dogs to get the "job" done before we all went to sleep. Tuesday I went for another walk with the dogs after taking the kids to school (about 35 minutes again) followed by the evening stroll.

This morning I got up early after a solid 7 hour(ish) sleep, and did a 53 minute Eoin Finn Yoga practice ("Strong, Free and Happy") before walking the kids to school with the dogs and SO and getting to work.

I got to sneak a peak at daughter #1's track meet at the University, but missed seeing her team win their heat (but I did see one of the boys' teams from her school win their heat). I'll try to channel their enthusiasm when I do my own sprint workout tomorrow, possibly on the same track!

More sleep, more better, more often

I have been trying, for the past few nights, to make a real effort to get more, quality sleep. Sunday and Monday night were pretty good with great sleeps in the 8 hour range; Tuesday and Wednesday weren't quite so good, but better than average. I think this is making a real difference in how I feel, so I am motivated to keep at it, in spite of the fact that I easily find things to keep me up at night (reading stuff online, for instance), but I need to balance this off against the real benefits to good solid rest and how it is critical to maintaining good health.

The exercise this week was great so far: Tuesday consisted of a couple of short walks (am and pm walks to the school and at night so the dogs could do their business respectively); Wednesday was a short walk in the morning (kids and dogs to school), Ashtanga yoga at the University at noon (a tough, satisfying 50 minute practice), and then another bedtime stroll with the dogs; Thursday (today) started with a nice about 25 minute walk with the SO and then at noon, sprinting at the University's indoor track.

Here's the (sprinting) deal:

• walk to the track (used as warm up in lieu of walking/jogging at the track)
• stretching
• 6 X ~ 60 m in about 15 s (~ 60%), walk back to the start, go again, about 40 seconds rest between each
• 6 X ~ 60 m in about 11 s (~85%+), walk back to the start, go again, about 60seconds rest between each
• 5 minutes walk/job warm down (4:1, walk:jog)
• stretch

This was a great workout. Things I learned: left Achilles is still a bit tender so best to sprint flat footed and not so much on toes; didn't wear orthotics this time and no ill effects as of typing this up, 8+ hours later, so we'll see, maybe wear them next time? All in all a good workout that went better and was easier on the knees by doing straight line sprints not sprints on the corner using the inside lane as I did last time that led to a tweaky knee.

Tomorrow I will try to make it to the pool for an easy swim, a great, relaxing way to end the week.

Heavy lifting

The weekend was relaxing on the exercise front. I did a few chin ups (5 reps then 2, 2, 3, 2 - fail; 3 more later for fun!) on the new chin up bar on Saturday while I was doing some minor renos so that it would install properly. The dogs and I went for almost an hour-long walk yesterday and another 35 minute plus walk this morning.

This morning I did my second TUL- Body By Science free weight workout. I think I am getting the hang of this now. I read further in the book and came upon the "Big 5 for Free Weights" work out.

Here's the deal:

• 60 s jumping jacks to warm up
• stretching
• bent over row - X 11 or 12, TUL = 1:50, 70 lb barbell
• standing overhead barbell press - X 6, TUL = 1:18, 70 lb barbell
• deadlift - X 13, TUL = 2:22, 70 lb barbell
• bench press - X 5, TUL = ??? (forgot to write it in my book - crap!), 90 lb barbell
• squats - X 10, TUL = 1:42, 90 lb barbell

I am plus or minus a rep for all exercises as I find it hard to count, breathe, and keep my form under the heavy load. I didn't realize until just now that I forgot to record my TUL for bench press! I started lifting at 6:16 am and ended at 6:29 am. Given this and the number of reps that I did for bench (only 5) I estimate that my TUL for this was about 1:00 give or take (about 10 seconds per rep, 5 s up and 5 s down, nice and slow). Apparently keeping track of reps and TUL is just as challenging as the workout! I would put my total TUL at about 8-9 minutes, taking just enough time to get the bar and weights adjusted for the next exercise. This workout was much better than last Monday. It was slower, more controlled, with more appropriately challenging weight and definitely lead to shaking of muscles and fatigue. I'll need more weight on the deadlifts next week to get the TUL under 2 minutes. And to keep track of reps and TUL for everything!

I think I'll do my sprinting tomorrow at the University's indoor track. I am unclear whether I'll use my orthotics in my running shoes or not. I used them the once this year but not the last two times. I like the feel not using them during the workout as I feel more connected with the track, but I wonder if my slight left heel pain is from sprinting without them. I think it is a trade off between some (now small) amount of pain and strengthening my arches, because while using the orthotics "protects" my arches and plantar fascia, they also don't likely help to strengthen them. Perhaps I'll use them tomorrow and see if the intermittent heel pain goes or stays.