Training Log Archive: Hammer

HammerFIT because I missed TurboFIT yesterday with the travelling.

Spin, spin. Had planned to visit ARK Burlington with Etoile and try to get the monthly total over 40 hours but not feeling well and wayyyy too much homework. Next month.

Quick drive up to the Waddtage and had planned to i) meet with contractor, ii) visit research sites, iii) train with Wil when he was out of OR. Snow was too deep to do a research visit so elected to go skiing on my own and head home early. But 10cm of fresh wet snow made skiing too slow. So settled on an easy run on Nine Mile Lake road then drove home. Meh. I should have waited for Wil to finish work. Maybe on the weekend Wil? Anyway, the drive was still worth it to get more pics of the Waddtage. It is looking nice in all that snow. This is a view from back of property looking south to the back of the house.

C • Looks awesome! 13

Hanging ribbons for ARX training then following ARXers while they raced the course. Saw an ARKmobile in the same parking lot!!

C • Waddmobile 1

Raid the Rib Info

The race can best be described as

"an old-school, hardcore trail race without a trail. No gimmicks, no man-made barriers — just you against the terrain" - Nevin French

Nev, Can we use that on our web site?

C • Quotes 3

RtR testing with the Griz. I think racers will like the new 4-hour format. Great course with lots of cool themes and a range of NAV and running difficulties.

the snow in the matrix was deeper than everywhere else to keep with SSR trend. But snow is gone from most of woods. Incredibly dry in the forest but main trails are a skating rink.

C • Snow. Matrix. 3

TurboFIT followed by weights circuit.

Check out this UAV video of Websters Falls. (that racoon at the start of the video is a pretty risky critter)

Easy spin with #Turbo.

ARX in the DV. Knock-out contours only. Danish dynamite with the win.

Running during and after ARX training.

The 6th year of ARK started this week. Closing in on 800 kids! So great to see so many of the ARX juniors in more senior coaching roles now.

Back to spinning. #NoTurboYet

The 6th year of Adventure Running Kids starts this week in numerous communities including two locations and three nights in Hamilton. Our new location in Mississauga starts in a few weeks. Once again we are over 750 kids this sspring with over 300 in the Hamilton locations alone.
And we also have ~100 awesome volunteers. If it wasn't for them and our three great employees, ARK wouldn't be such a success. Total ARK participation since it was started in the spring of 2010 is now over 4,700!

Wednesday will be warmer than Thursday this week. Just sayin'

C • ARK 16

C • Amazing to think of 4700 ki... 1

HammerFIT with AG! Legs are tired from the weekend.

warm-up and cool down. Knee was very sore today so extra long warm-up. That was quite discouraging after all I have done the last few months. Grrrr.

Fun terrain and course. ARXers ran well.

My best placing on a split (like yesterday) was to #1. 2nd place again. Then I got tired. :-)

My knee was still warming up and it took me too long to cross the creek to #2 and #3 (quite silly really given how wet the course got on the stream crossing from 9 to 12. Not wearing my glasses was a disadvantage today. Several times I was right on my bearing and couldn't see the flag so started to doubt myself and did a small hook only to have to recorrect back (#6, #16). But the only mistakes that show up on the split analysis are the road crossings (I deliberately took lots of time on those un-timed legs) and the slow creek crossings at #2 and #3 so perhaps I didn't lose as much as I thought. Still won't call them spikes though.

I really enjoyed the open woods on the east side of the map and after the random creek crossings. I felt I got faster after that or perhaps the cold water had numbed the knee pain. Not sure I could have raced much farther than the 10'ish km. Despite that I feel I'm a wee bit stronger this year but the continued knee pain is very frustrating.

Snow wasn't a factor again today but I'm looking forward to running on bare ground soon.

Fun weekend and well hosted by DVOA. But perhaps 2-day classic isn't the best format for a schools and Uni race. Perhaps a chase start? 2 person relay? More opportunities for team cheering.

Our ARX athletes had some great results this weekend at the US Interscholastics race! pic.twitter.com/yB8CMPvN8g

— DontGetLost ARX (@dontgetlostARX) March 22, 2015

C • formats 13

Day 2 - Blue - Splits

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 

warm-up and cool down. Knee very sore afterwards so lots of icing tonight.

Started out strong to #1 but I didn't find the trail through the green to #2 and it was a slow fight. While that was the only time lost for the race it sucked a lot out of my pre-race energy and I never had the strength or speed after that. I walk/jogged most uphills and didn't have much fight in the thick stuff or on the trail runs (and there was a lot of both). Not my favourite terrain but the course designer utilized the limited terrain nicely and DVOA always hosts a great race. Enjoyable day.

The big talk of the day was the snow. But I personally felt the snow was pretty much a non issue today as snow was only ankle deep and it was probably faster running in snow than on soggy and muddy soil. well maybeits possible the snow gave some of the late starters (like me) a small advantage.

More importantly it was great to see some good results for our ARX gang today. Finished the day off with another fun ARX dinner this evening discussing route choices and some other post-race analysis.

Day 1 - Blue - Splits

Stressful drive through a snowstorm in PA. Glad I didn't take the snowtires off. Had planned to get out on a map today but roads were all jammed up with traffic. Should have just stopped and gone orienteering at Hickory Run instead of driving farther south.

Fun evening though with the ARX and friends gang.

Not much snow fell here but it will mean yet another race in the snow. No big deal. I had hoped to race without snow but the +10C temps for tomorrow won't arrive until we are finished. Maybe it will melt in time for Sunday.

HammerFIT followed by a bunch of rolling and stretching.

water running with AG! Legs feeling better.

X-League at Kerncliff. Out maneuvered Anvil on the way to finish to take the win (only because Dynamite missed a CP). Fun ARX dinner afterwards in Waterdown celebrating Sudden's birthday. H43. Gubben.

warm up and cool down.

TNT with Sudden, Tesla and AG! Sat out two of the intervals. Great to be running on grass again.

rest day hoping body gets better.

C • Hammer time! 6

Quick loop of swamp rat then great chat with clan smith then beaver loop with AG! While Etoile did the Lynx. Wonderful spring like conditions. 35 degrees warmer than the last time on that trail.

Stood on the upper level of the Waddtage. Exciting.

With the latest 4 week cycle complete this will be an easy week.

C • Much faster loop for you this time around.. 3

"Pi in Sky Run" with Trav and DrH. DV run in the braids and then to the top of

K2.000000000 @ 3.141592653

Congrats AdventureGirl! on being selected to race for Canada in the Junior World Orienteering Championships in Norway this July! So proud of you!

#HammerFIT with KatieMac and Nick. #turbowashungover

Spin class with Filona, D-Bag and Jean.

ARK TNT at Chedoke. 3x Killer K's at easy pace. No(ah)Compass' birthday.

#noTurbo

X League training with Emil. Slushfest. Cold feet.

TurboFit followed by weights circuit.

Quick row

Curvy treadmill.

With ARK's 6th season only two weeks away (and finally some weather that is more ARK-like) it is time for some ARK stats.

All-time ARK participation (all locations, all seasons): 4527.... and climbing.

TurboFIT with #Turbo, KatieMac, Nick, Filona and Phil. Weights circuit to follow then rowing.

Spin with #Turbo

Event: The Eliminator ADVENTURE RUN
 

The Eliminator Adventure Run! So. Much. Fun.

Three knock-out rounds with a THOMASS box in each round. Well designed course by Anvil. Placed 9th on round#1 (top 20 thru to round#2). Was sitting in 12th'ish at the end of the box in round#2 but moved through the forest CPs well and finished in 7th (top 10 thru to the final round). Really enjoyed the escarpment terrain and then the detailed sprint nav at the end of round#3. Felt strong running but knee was quite sore. Finished 5th. DGL swept the top 5 and 8 in the top 10! Happy to see five ARXers make the final round of 10!
(and then they went out and helped pick up CP's afterwards).

Snow was deep but still >125 participants. No big deal. Thanks Patrick, Meaghan, Dana and Ashley for a great day of adventure running.

Warm-up, Cool down. CP pick-up. Fell badly on the pavement. Banged up bad knee and left elbow. Faile. Happy to finish with 9 hours of training this week (plan was 9.5) despite being sick. Gotta keep this four week cycle trend alive for one more week (10+ hours planned).

SMT with Trav and DrH in the DV. Mashed potato snow.

CoreBlast Friday with #Turbo, Filona and D-Bag. 4x4 coreblast exercises plus 4x10burpees and some other *tough* core exercises including Dead(2Me) Bugs and 6-pack Inursias. Followed by weights circuit. Too sore to add in rowing. Yeah CoreBlast Fridays *is* that tough.

C • Is that it? 3

HIIT Spin with #Turbo. It was hot and probably tough!

This workout might make TurboFit hurt in the AM. Knee a wee bit sore from road running last night so will skip TNT. Time for a protein shake.

TurboFit with a big group followed by weights circuit

Rowing while D-Bag raced up a storm on the curvy treadmill.

Spinathon class with #Turbo and #ItsBritneyBitch

X League at Chedoke Hospital. Real sprint potential in this area. Fun course except the icy crust.

Cool down with the Griz

Downgraded the #mancold to a #commoncold

Should be good to go for turboFit in the AM.

#mancold spin. meh.

C • :( 2

Quick ski with Etoile at G Nordic after a quick visit to the Nottage. Excellent ski conditions. Awesome day.