Training Log Archive: Hammer

Morning training fail. Got to about the trail centre on rail trail with Tarno when the rain started to pour down. Tarno's light died at about that time and it got foggy quickly. Wasn't wearing enough clothes so got cold. Decided to turn around earlier than normal to play it safe as we were having trouble seeing. Got even colder. Got home and to get warm elected to take bike shoes off inside but slipped and fell down the stairs to the basement. Wrist and back are very sore. Didn't hit knee or head but not a great way to start off the day.

C • Ouch!! 6

C • Nygren 3

After moving slowly most of the day from a sore back I popped a few tylenol and went to ARX training in ARK Burlington territory today. Got half way to the training and realized I had no maps. No worries will get some from Dana. Got to the parking lot and couldn't find her. So just went for a run with the gang when we saw the ARK mobile. Waited for Dana to appear got a map and off we went but I gave her my glasses cause it was raining. After training I went to drive home but hadn't picked up my glasses from Dana so went for another run looking for her with the blue group. Saw Super and then tripped 100m later. Not sure if that was related. Banged up the left knee on the rocky bruce side trail. Knee is now nicely swollen. Got the keys though. Realized this wasn't my day for training so decided to drive home via the Clappisons Timmies to buy the rest of their peanut crunch donuts (well a half dozen was the goal). They only had one but it was yummy. It cures sore muscles apparently.

Time for a scotch and perhaps watch some hockey. Bring on October.

C • October 1

Skipped early morning ride with Tarno but got out later to enjoy the warm weather again.

What a difference a year makes. Last year at this time I was super busy getting ready for Nationals. This year I'm chillin' instead and getting excited about racing the next two weekends. This year is way more enjoyable.

Hike with Etoile in Parry Sound area and first (finally!) visit to the Red Door bakery.

C • Did it live up to the hype? 6

SMT (early at shorter edition) with Sudden, Tarno and Trav on an absolutely beautiful morning in the DV. Then off to watch the Kids for Kenya Run. Over 150 kids this year. Great atmosphere. #turbo cried. I won the bet.

Worst #turbo saying of the morning. "Dude, look at the camera up there man. Patrick cleaned and jerked me"

C • Correction 4

Hanes Corn Maze Video. Wish I was there. Can we try this after the Peak-2-Peak??

C • Corn Maze! 1

Quick visit to Gula stigen on an
Early foggy morning. Had planned on 5K but was struggling so cut it off at 4 loops.

Off to research site for a bit then back to the Nottage 'office' to do some reading( see pic) before racing back to MAC for a middle afternoon meeting.

http://twitter.com/MACecohydrology/status/51565829...

Rail trail with Tarno. Fast paced ride of scientific discussion awesomeness. Blew past our normal turn around spot as the chat was so much fun. The autumn crispness added to the enjoyment.

quick MTB with Wil and Ian on Wil's CIL loop. Quite nice variety. Great way to finish off the daylight of an awesome autumn day.

easy jog from #27 Big Sound to #46 Big Sound..... then after the bike a quick run back which I think makes it a stone or a brick or mortar or something like that. ;-)

Much warmer ride than yesterday. Out rail trail past Copetown then through DV on way back over to Iroquoia and home.

Championhips plus a bunch of icing the knee while working from home today.

Chilly rail trail with Tarno and another beauty of a sunrise on the ride back into town.

These Monday and Friday rest days seem to be working especially since my left knee was quite swollen today.

warm-up and cool down at Tyandaga Hills. Might be the best place to train rolling hills on nice (non pea gravel) trails in the area.

Meghan's Nav training at Tyandaga. Flat sections above escarpment probably good prep for Ottawa.

Look for these trainings to move to a weekly Wednesday NAV training slot in late November. WedNAVSday??

DV with Sudden and Grenade. Knee quite sore and no energy for me on this one. Spent a good half hour rolling and dynamic stretching before driving out to the DV. Ah well at least the music was good during the warmup. Empires and Dance (Simple Minds).

Route: Devil's Elbow, Braids, MapleWood, Spring Creek, McCormack, BT back to Devil's Elbow

Core while listening to Simple Minds' New Gold Dream on Spotify. It seemed appropriate this morning. #glasgow

C • If it ain't Scottish.... 1

easy jog at ARX. Fun exercise and impressed how hard the juniors pushed the pace tonight.

Rail trail with Tarno. Beauty of a sunrise on the ride back into town eh!

What would Renton do?

Running with Mark T at ARX and then Mark A after ARX in the DV. Even managed a K2 climb.

Spin at pulse.

Core training with Sarah at the Pulse

Easy warm-up

Running form assessment. Rewarded myself with a Starbucks hot chocolate which just seems so unHamilton.

C • Running Form 4

MAC Core #1 x50% while watching NFL. Lots of rolling before ride and after core.

Easy MTB ride with Sudden on rail trail, a little DV and back on radial line. My climbing is still quite poor.

MAC Core #1 x50% while watching the Marauders game. #goMACgo

SMT in the DV with Trav, Trix, Sudden, Grenade and new Swiss dude. Skipped K2 and skunk hollow but felt good up until hammer fall. Fun times. Great discussions.

C • This I know: the Hammer sha... 1

Blustery rail trail ride (and a few hike a bike sections over fallen trees) with Tarno.

ARX training at Sanctuary.

AM: Spin at the Pulse

PM: ARX training at Canterbury in the rain. #wickedwednesdays

Rail trail with Tarno

ARK kicks off this week in seven communities and we add an 8th community in a few weeks (Stoney Creek/East Hamilton). But after continually growing season over season since the spring of 2010 we will not exceed the record 750 kids from last spring but will likely end up with 'only' around 700. I'm looking forward to coaching the ARX gang again including some new extra training for our new 'advanced' teenager group we so far are thinking of calling ARX Xcel - the next level in the ladder.
ARK --> ARK Attack --> ARX ---> ARX Xcel

Lots of rain in the forecast for Wicked Wednesday!
Nasty sunny stuff in the forecast for those Thursday ARK Angels!

Morning mix of swimming and mostly water running at hotel pool followed by lots of a stretching cause the legs are sore and I have a plane to catch.

Seems wrong to visit UK without touching an O map but doing this was a close second.
http://www.hydrology.org.uk/PenmanLecture.php

C • Impressive 6

Event: 2014 Ontario Provincial Championships
 

Morning run in Hyde Park. Passed a runner with a Paula Radcliffe running style. Made me feel like I was running fast.

***
Next time I'm here in London I might see a bunch of these.

http://i.dailymail.co.uk/i/pix/2014/03/31/article-...

Weights and squats at hotel fitness centre. But cut short when left knee started to hurt. Looking forward getting into a routine again. Away from the Hammer too much recently.

(Almost) full MAC Core #1 workout at the hotel gym.
Followed by water running and sauna. After living in a shite student dorm room for four nites this is luxury.

The only thing that could have made this better was if Hans was the narrator.

C • Let me practice the lines a... 1

Daily 25'ish min (4 days) grass running route at Brum Uni. Wish I had the sprint map to make the routes more interesting. Off to London now.

Hey Nev. Fly air Canada at the moment and choose contemporary movies. 24 hour party people is on the list. Speaking of which I'm gonna host a viewing of 24 Hour PP at Bond St this autumn.

C • 24 hour 3