Back on Track...I hope

Hockey Sunday night was great....takes almost a full season to feel natural on the skates again with the hands finally thawing out....may have to toy with the idea of keeping this going through the summer months.....maybe Took Sunday a.m. and Monday off of gym to assist with "recovery" from this head cold. Slowly improving so punched in to the gym on way home from a sketchy drive to/from Ottawa today. Solid hour of Cardio and a beauty set of squats to finish this quickie today as tomorrow is the "gym date" with my seemingly possessed gym rat of a wife. Really nothing more to comment on...maybe throw in the "stats" 1 hr 8 min 672 cal; 50% from fat.....I kinda find this stat kinda funny Max HR: 165 or 88% Avg HR: 132 or 71% HR zones: Light 38 min; Moderate 20 min; Hard 9 min Interesting thing about this watch (Polar CS300)..every monday there is a "mail" function to check. It congratulated me on exceeding the weekly goals of the set program...also provided me with a championship cup icon on the face of it....love technology even the smallest kind o thangs

Head COld

3 weeks......this is stupid......off my path...catch up tomorrow

Heavy Legs

Packed up the kiddies and continue with our regular Saturday routine now. Kids go to "Jump" and we get our workout on! Big Fan of the Norwest Goodlife...a great place to recharge the tanks. 30 min of intervals 2 min on/2 min off of that crosstrainer/elliptical contraption and then a 30 minute treadmil run with intervals occuring after 15 min in. Finding the treadmill can make one lose focus quickly so any method to keep the time ticking is helpul. My technique...warm-up at 3.6 mph walk for 3 min, jog at 5.4 mph for 7-12 min and then interval in 20 sec on (increase speed) and 20 sec off (back to 5.4) with a gradual ramping up of the "off speed". Noting HR to ensure all is Kosher below 85% max. We then hit some biceps with emphasis on extremely slow eccentric phase..2 sets, super'd with some standing shoulder press. Avoid anything in a non-functional seated position at all costs..Tricep extensions super'd with Lat pulldowns and then some good ole fashioned standing cable crossovers for post delts/mid traps/rhomboids. Ended the almost 2 hour session with some Bosu supported, alternate re,p weighted bal,l neutral and diagonal crunches. Some side planks to finish it off and let the feeding frenzy begin. Looking outside at this STUPID weather noting that the bike, which is now equipped with some sexy studs, will not be used anytime soon due to thaw and no snow or ICE. The road bike is getting super angry at hanging on the wall with a training tire on it. Night without the kiddies, great meal with some good people at Casa and begin our day tomorrow punching in to a class at the gym before picking up the kiddies. Hockey slated for 8 pm tomorrow night and then a crazy week of dashboard time. Will throw the xc skiis in the van for a trip Ottawa bound in the event my return trip may result in battling traffic.......better to wait it out on the gatineau trails instead ;) Taking Lauren for her first DH ski experience next week....yaaay...looking forward to this :) Hmmmmmm some more thoughts about training has been spurred on my now growing possessed wife....she drops the bomb that maybe we should do a marathon!?!?!?!?!?! This woman is always surprising me....you never know....we may just be bike shopping for her in the spring ;) One thing at a time John........one thing at a time. Oh yeah...just finished an interesting book called, "The Psychotic Test"....I can now officially feel quite confident that I am not a psychopath.....others however.......I'm watching you.....

Just Chillin'....really...I'm cold!!

My travel day to Ottawa was nipped at the bud due to mutha nature serving up a nasty dish of mush with anticipation of some more slop. So.........that being said, a great day for catch up. Also served as a great opp to pick up some #8 x 1/2" sheet metal screws to prep an old set of beefy Kenda Kinetics for that much anticipated snow fall or FREEZE. Essentially, it comes to this.....weather is too warm for snow and too sloppy for riding. This translates into more and more consistency at the gym vs huffin and puffin in the great out of doors. This being stated, it was time to resort to desperate measures....will use that xc fancy pants lycra gear for under layers for mountain biking...WITH some freshly prepped studded tires. Front tire took a while....great way to interrupt myself from a laptop. Rear tire super quick. Will post pics once installed. Now we just need some consistent COLD weather to try these puppies out!! Plan...Gym with wifey tomorrow a.m and do this again sunday as kiddies will be with folks overnight as we are meeting up with friends for dinner...still getting over this congestion etc etc.....so today.....I behave...more green tea ;)

Running in Suburbia

Had an overnight visiting the nephew and his parents. Brought running gear and shuffled around the outskirts of Brooklyn for a sub hour tour. Gym time has definitely made this foreign kind of activity more enjoyable and less of an awkward struggle. Not much more to comment on this..........spin class this morning! THis weather SUCKS!!! So due to weather and the fact that I now pay a monthly gym membership...off to the gym I went to participate in a "health-club" version of a spin class. I gotta say...........does the job. Managed a couple set of squats, first with feet flat and second with heels elevated and finished with some hamstring planking curls on a ball and some abs. Showered and refreshed: 1 hour 30 min 862 cal 40% fat...new HRM spitting out different data. assume energy derived from fat Max HR 96% or 179 avg 70% or 131 LIght - 40 min; Moderate 18 min; HArd 27 min Change is always difficult to get used to.....getting used to this Polar CS300 is taking some time.....may have to invest back into a new CS200CAD and use this one for cross training purposes ;) Green tea and laptop screen time

Drop Kickin Sedentary in the A&$!

What I have learned in almost a year of working in an Occupation that requires some pretty heavy dashboard time is that it is vital.....VITAL...... to counter this sedentary activity with something OTHER than just clipping into some pedals and spinning a few times a week. 4 weeks in to a gym membership and doing my best to wear down the equipment and leave a solid trail of fluids along the way. Starting to feel stronger and days like today....hour run on the treadmil and UE stregthening with freemotion equipment to start day and a decent game o hockey to finish it ain't no thang!!! Sitting here at 11:30 feeling quite refreshed and ready to begin setting some goals..........it's time to make a committment....starting to think about road racing....why?.....why NOT! Let's see if this eve's fatigue is making me delerious....this would mean a new road bike to *ahem* ensure I don't have any excuses.....this may be motivation enough. Sleep needed...looking forward to hanging with the little Nephew tomorrow....

Wacky Winter?!?!?!

Pretty hard to get into that Winter state of mind as winter doesn't really want to stick around. I've got a nice selection of cross country and downhill skiis HANGING from the garage ceiling with the XC skiis coming out to play JUST ONCE this season. Was hoping that the most recent dusting of snow was enough to get the local trails open for fun but looking like travel is going to be in the books to make this happen. Punched into the gym Friday morning and again Saturday with Jac and Kids hanging in the gym playroom. As luck would have it.the Tour Down Under was playing on one of the big screens and VOILA...instant motivation to stay put on this cross trainer kind of contraption for an hour. I may have looked like a man possessed as I was matching their cadence, resulting in my arms and legs literally flailing for a good hour!! Legs/shoulders were still a tad wrecked from previous days controlled abuse so finished with a bit of a core intro to some new equipment. Can't say enough about this gym.....they've figa'd it out.....the perfect coctktail of variety, cleanliness, and effective WORKING equipment. I've paid my monthly dues to other facilities that were reknown for labels on equipment indicating in need of repair. Had the girls "help" shovel the driveway and then chilled to some decent reading on the Kobo....the three books I'm reading now are as follows: Blink by Malcolm Gladwell The Psychopath Test by Jon Robinson round the bend by Jeremy Clarkson So far really enjoying the Psychopath test.........for one......confirming I'm NOT one is always peace of mind and now interested to have some knowledge to identify just who may be..........very good read so far Blink is a little slow to absorb as readily....thin slicing concept is interesting....will continue to punch in round the bend is pure laughing madness....this guy from Top Gear is genius in his description of automobile reviews....love his non filtered approach. So....this is a training journal right.......today is "crosstraining day" aka...pull kids repeatedly up a hill for sliding down purposes....may break my 2 coffee max today as we had a couple and kids over for dinner last night which did incorporate some vino and big polish/Czech beeeahs...Let's get the day going. Oh yeah...some good vids from last spring's SC trip to be put in here for some inspiration;) http://www.youtube.com/watch?feature=player_embedded&v=UMAf_-Z2OKQ http://www.youtube.com/watch?feature=player_embedded&v=ThLA0O_eZpw http://www.youtube.com/watch?feature=player_embedded&v=Y6N7LfV4gvk

sniffle...hack...where's the remote again?

Part of me knows that going to the gym yesterday wasn't the right thing to do. The body was tired and the resting heart rate was elevated from a good old ass whippin at the rink and gym last week. But as new habits form...new obsessions grow and idle time begins to look like IDEAL time to make gains forwards towards LIVING vs DECAYING! Sleep was poor last night...that was the first tell....more sluggish than usual and the nostrils were begging to be enlarged...thought it would pass, so packed up running gear and headed out to T.O. for a couple of committments. After fulfilling the first, the second was deemed unsuitable due to the nature of what I do (keep it secret...like a covert kind of operation ;) So back home I venture and will be faced with some quality laptop and BB time for tomorrow to ensure all the "evil" gets purged from the system. Training in any way shape or form.......on hold...now where is that remote?!?!?! AND THEN!!!!!!!!!!! I had to come across this gem of a vid that captures me getting the 3rd place medal in the 2011 Hot August Nights...oh yes....this may have an impact on my decision to avoid future solo 24's.......from 19 min 40 to 20 minutes in is.......pure GOLD: http://vimeo.com/32436078

Football or Househunters?

Yeah, decided the best way to work out the kinks from hockey yesterday was to do a little huffin' and puffin' at the gym. This club ain't making any money on my membership ;) A quick one inclusive of 30 minutes of elliptical on random and ventured over to do some bench, lat pulldowns and some RC ex's. Decided to put the 45's on the bar for bench....right shoulder essentially said....PISS OFF, but my ego shoved a sock in it. Managed a couple controlled depth sets of 10-12 with the last set of 12 being juuuussst enough. Showered up and ready for a date with the wifey to check out Cirque de Soleil. I've seen two shows in Vegas..."KA" and "O". Should be interesting to see how this venue, K-Rock Centre in Kingston, measures up. Will go in with an open mind.....hmmm, I wonder if they sell the same jumbo size cocktails there for a ridiculously cheap price.....hmmmmm...wouldn't bet on that. Bringing workout gear (running) with me as I will be crashing at the Sis's house for Monday as I am doing some work which pulls me to the Scarborough area for two days straight....Wish there was more snow....will assess the situation and bring either wide or narrow planks with me as Dagmar is only 9 k away.. Will begin to commit to a regularly scheduled spin/core class....now will it be early a.m or early evening is the question?

The BIG show....not really

Game 1 of 3 done today in a hockey tournament that is happening in Amherstview today. Started first shift and realized quickly that we will NOT be winning this game or the tourny if all teams are this calibre...hahahahaha. Oh well, it was a great skate and I'm surprised that the body is feeling as good as it does following yesterday's blast. Will add more as the games continue on..oh yeah...Game 1 loss 5-0. Could have been WAAAAAAAY higher but we have a decent tender....luckily ;) Brutal...blow out in second and third game. Beer eased the pain for the third game and all in all, a good skate was had ;) Now....my fixation is to find a perfect heart rate monitor/cycling computer as the one I purchased online isn't functioning properly...for the 100 bucks I paid for it though........it's a good cross training watch. Have opened up a resolution case file via ebay, but it comes back to the fact I paid 100 bucks for a great watch that works well for the gym and running. Looking to purchase the Polar RCX5 for cycling or the Garmin 800 with bundle....hmm

Gettin CRAZY with the Cheez WHIZ!!

Roads are in a state that risking travel with a caravan equipped with all seasons (work van) is.....well....just silly. Started the morning with a back to back RPM Spin and CX core class at my new hangout spot...Goodlife Fitness. Equipped an old pair of mt bike shoes, some smack you in the face smurf blue Answers, with some spd compatible cleats that I had kicking around and headed out. Now let's get real here....spinning is really different than riding and is really different than spinning on a trainer with one's own bike. But my heart rate monitor won't lie that it is a damn good cardio and anaerobic workout!!! Watch tells me, I peaked at my max of 187 and I think I would have one the "largest puddle on the floor" contest if there was such an event. After some high cadence...was comfy with controlled high cadence at 130 vs the recommended 139 and some fairly easy climbs at 72 rpm...the instructor mentioned that he was also providing a 30 min CORE exercise class right after....why not I said.. CX whatever or other was the name of this class..I was one of two male attendees all looking for some core punishment....I received it. Confirmed right shoulder is in need of stability work. Fully flushed and fatigued. A great session at the gym and enjoying my home office day booking subsequent travel days all over Eastern Ontario for remainder of Jan and Feb. Sipping on some green tea and check out these stats! 2 hr 7 min 1104 cal max Hr 187 or 100% avg Hr 132 or 71% In zone 100-163: 1 hr 47 min Consensus....these chicks know a little something about plug and play workouts. I think I may infiltrate a few classes a week considering the results from today's session. Snow Snow and more snow.....maybe some xc this wknd....oh yeah, have to get the three days of hockey done tomorrow first and perhaps another game on sunday if we win..a great wknd ahead...youngest gets back into gymnastics...always a treat to watch her rip around. Will get both these kids exposed to some DH'in on skiis in the near as well...back to work!

Seems like FOREVER!!!

Wow, it's Wednesday and I finally punched in for a workout today. Yesterday, worked trumped the workout with a very late evening as a result....arriving home at 4:30 am late......yeah....I KNOW!?!?!? I brought this one on myself, however, I've bounced back today with a solid cardio session at the gym to some great sounds compliments of Filter...love that band man. A little discouraged as my plan to get some squats in were faultered by some squat rack hogs....haven't been enough of a fixture yet to feel comfortable to but in and ask if I could "work in" yet, but this will come if I continue to choose 4:30 workout times....b to the IZZY!!! Managed to crank up the reps with bicep curls to failure in two sets, super slow reps....tricep skull crushers, and some lat pulldowns to feel like I legitimately punched in. Craving......"options" for alternate cardio to cross trainer and treadmill jogging. Gym is still too novel NOT to use all of it's resources. Would have been a good day for out of doors cardio. Enjoying a green tea and am passing on hockey tonight..gots to listen to the body every once in a while. Now to see if I can get the wailing emms to tone down her dramatic sobbing.....

1st XC ski of 2012

If the snow won't come to US, we will go to the SNOW! We dropped of the kids and car, loaded up the van and picked up another couple to make the trip to where snow was promised. We finally got to Gatineau and realized just how large this place was. Information booths, kiosks, staff were not the most helpful in pointing us in the right direction, however we did finally find P2 at a school and clipped into our skiis for what was to be a 12 k glide. Well, we forgot the map.....put our faith in the signage of the trail. It started off great...a nice gradual climb with signage pointing us in the right direction to "Pink Lake". We arrived sooner than anticipated to this lake....confused that we had just climbed 5 km so quickly?!?!?! Lesson learned....keep the map in MY pocket ;) After a couple more turnpike style super wide trailed ups and downs, we got to the hour in point. If we didn't have to get back to Kingston, drop off our crew, and get to the folks for dinner....I was game with some exploring..after all...we had food and lots of water. My crew, felt the 1 hour in was juuuuust enough, so instead of exploring, we decided to do a turnabout and make our way back. I brought both sets of skiis this trip. The wax and waxless versions...HUGE fan of waxable skiis and really can't understand why anyone would purchase the waxless versions if they ever had a chance to glide and kick on a set of properly prepped waxable skiis. Good to have and keep in the van for a "break out in emergency" situation for dire need of cardio though. Also great choice for "poor condition skiis" Will research online to look for "tips" on making these a tad better for grip...may have a binding that is too stiff on it at 105 vs 85 like my waxed...hmmm...food for thought. Solid work from home day to prep for a very busy week of "all over the place" at "all times of day". Will get a decent workout at the gym today once I hammer out some much needed agenda items. Workout plan: Today-Gym; tomorrow-euchered due to work travel etc; Wednesday-Gym; Thursday-Gym; Friday-Gym...sensing the pattern? Loving it!

Loving my new workout partnah....Literally ;)

Saturday morning came quickly and a busy day was scheduled. My little dude of a nephew was turning 2 today and his birthday was being hosted at the grandparents house so, we needed to move quickly. Girls are quite happy to "go to the gym" now and enjoy playing with some other kiddies while Jac and I get our workout on! This is.....I can't explain how excited I am about this! I hooked Jac up to a HRM for the session and a pretty decent workout was had. No need to go into details...The usual kind of thangs inclusive of aerobic training at 75% or below for an hour and some resistance training. Got back into squats and bench today...right shoulder definitely let me know that there are no ligaments supporting the AC anymore, BUT was able to crank out some reps with weight that I would warm up with in my University days....can't complain and look forward to building this up. Will have to watch the depth of each rep though....

I think we will start to play with some of the group classes....Jac an I really don't behave in best of circumstances so it should be interesting to see if we can behave in one of these Body Pump classes....I'm already snickering just thinking about it.

Off to Ottawa today to get some xc skiing in. Bringing both sets of skiis....wax and waxless sets to try out the difference between the 2. Thank-you Von Trapp family lodge for such a sweeeeeet deal on a pair of their demo salomon xc skiis...luck would have it that they are the EXACT same size/model as my waxable set....this set will be the "keep in the van" set for the quick ski on return trip from Ottawa or Durham trips.

One more coffee and fuel up time.....starting to get that warm and fuzzy feeling for the bike again.....one step away from getting some number 8 1/2" wood screws and attacking an old pair of ritchey's. Need snow and sub zero for that play though ;)

Consistency.....check!

Thursday resulted in work in Ottawa. Realized this is the place that needs to be visited for a little xc ski this weekend. Plans are set to head out with Jac and a couple others this sunday at Gatineau. I've heard this is absolutely AMAZING and looking forward to it. Managed to get back into Kingston for 4:30 and met wife for a workout.....KUDOS to her for getting bit by the workout bug ;) She didn't even bat an eye about going to Ottawa for a ski....this is good.

Friday Morning was a solo workout and back to my orientation to Free weights...SOLD! The plug and play of machines just don't cut the effect of all the stability required of free weights!! It's Saturday morning and sipping some Java waiting for the house to wake up...plan...bring the kids and Jac to gym, drop kids in play area and get a decent workout on while being mindful that we are hoping to get a solid day of play in the Gatineau tomorrow.

OH YEAH...new HRM came in mail yesterday and can see why Polar recommends sending the watch back for replacement battery. Got a CS300 on ebay for a decent deal sans battery. Carefully pryed open the watch, replaced the battery and interested to try this baby out today...nice to have just ONE unit for bike and cross training now...no more double device/double data!! Decided this would be the best option as both bikes already have sensors for cadence and speed...why fix what ain't broke.

Ahhh committments for this season....NONE, JUST PLAY!!!! WIll put a 6 person team in the 24 with emphasis on hot laps and fun AND this is just toooooooo exciting to note.....UTAH BABY...trip 3 to mecca with some solid boys to be had in september. A good 2012 to be had, let's start by refilling my coffee and prepping for the gym ;)

Come onnnnnn...I'm Self ABSORBED!!!!!

My last post made reference that I may not post anymore given that exercise sessions are quickly becoming OCD like, but come on......who blogs for more than 3 years and just...calls it quits ;)

A productive workday at the home office and a date to meet Jac at the gym for 4:30. Super proud of her for making this decision. It was HER idea to book a gym date Monday and Wednesdays. We are also getting a 9 or 10 am session in on saturday by dropping the kids off at the playroom. I see nothing but great things resulting from this behaviour pattern.

The forecast is snow...nothing significant but a start. May get the skiis prepped and ready this weekend after all my region is Ottawa.....

So quick recap: 10 min warm-up on a new age stair master while waiting for Jac..she arrives and then a 30 minute session on the crosstrainer with a 5 min cooldown. Not bad..this brings it to 4 days in a row of cardio (run, gym, gym, gym). After cardio, we ventured into a bit of a circuit with some pretty state of the art machines...all about plug n play right now...first month just some straight forward circuits. Today was triceps, biceps, shoulder press, bench press, and lat pulldowns. Time was not on our side at this point and we decided to break for the day..Jac went to pick up kids from daycare and I spent another 5 minutes stretching on a mat. No shower as I figured I'll stew in my own juices before hockey tonight ;)

Should be a good night's sleep. Plan for tomorrow? May punch in for some Cardio before sitting in front of a computer for most of the day ;) Hmmm may have to get a pair of old mt bike shoes equipped with some spd cleats...bring on the spin classes...

Huh?!?! Did I just workout with Jac?

Yup this is what I would call a transition point....a point in which motivation to stay mean and lean has now taken a new found turn. My extremely understanding wife, Jacquelyn...the same woman who has tolerated many a day, of what some could consider family neglect, to enable my insatiable ability to ride a bike in local and remote parts of North America..the same woman who doesn't bat an eye at the expenses required of bike parts, gear, and "fancy pants fuel" to keep the head in check for past years 8 and 24 hour events.

The day has come....we worked out...TOGETHER!!!!! Yes, this is true....we joined Goodlife, dropped the kids off at "Jump" and got a legitimate workout in..kids entertained for a measly 7 bucks for 2 hours...golden! I'm seeing Yoga, spinning, and some of these group exercise classes attended by, not just one, but 2 Bragdons in!! This is gonna be a wild 2012...Why does this bring me so much pleasure....passions....UNITE!! Now if mutha nature could bring on the white stuff we would really have this GOING ON!!!!!!!!!!

Thinking this blogging may no longer need session entries..anticipate too frequent and too rewarding to result in the need to keep this flying, hoever.....we'll see ;)

Oh yeah...worked out yesterday as well....funny to see the 5 or 10 people attend this day and the 100 or more today....lots of partying I guess...now why is it I didn't pump a bunch of booze into my system that night!?!?!? Oh yeah....getting wiser in my advancing years hehehehehehe

The Goodlife ;)

Punched in. Got my "shoe tag" for my wife and I at Goodlife this morning. I was literally, one of 5, on this New Years morning after. Quite simply just spun on a bike for 25 min and then another 20 min on an elliptical. Just getting the body used to the fact that I am doing something....different...followed up with some lat pulldowns (right shoulder felt crunchy and weird), kept things light and super slow...one could say UBER slow ;)

So strength training has begun. Lat pulldowns, triceps, biceps, seated rows, and finishing up with some RC in neutral and 90 degrees flex/abduction. Plan is to venture again tomorrow with the wifey while dropping kids off at the "Jump" pgm...a godsend if they like it.....7 bucks for a place for kids to play while we workout.let's see how tolerant the staff will be to crying kids for the first couple of sessions ;)