Tuesday, 20 December 2011

Tigtening things up

Now that I have started to adapt to the distance increases and the speed of each run has improved I am looking to drop the distance of each run slightly and increase the pace of each workout. Aerobic best runs are starting to show speeds of 6:30 to 6:45 pace and aerobic best interval runs are showing speeds of 5:45 to 6:00 pace.

Goal Weekly Schedule for the next period

  • Monday am 60min, pm 60min - 15miles
  • Tuesday am 60min, pm 90min - 20miles
  • Wednesday am 60min, pm 60min - 15miles
  • Thursday am 60min, pm 90min - 20miles
  • Friday am 60min, pm 60min - 15miles
  • Saturday am 60min, pm 60min - 15miles
  • Sunday am 150min - 20miles

Total 100 + with focus on quality pacing

The double workouts are showing good improvements to fitness and it has been nice running a portion of the way to the shop and back each day and by keeping the workouts aerobic and eliminating the heavy squat program I have seen a significant decrease in back pain.

Basically I approach each run like I am late for dinner:-)

Monday, 19 December 2011

Month in review

Having set out on my new aerobic path four weeks back, I thought it was time to look back and see how things went and see if things needed to be adjusted. The first two week's I was running quite slow just to adjust to the increase in mileage and I would guess 7mph on average, just easy running. The next two weeks I felt some adjustment and most likely increased to 7.5mph giving me the following for running hours and mileage;

Nov 21-27
  • M - am 90min, pm 90min
  • T - am 90min, pm 90min
  • W - am 90min, pm 30min
  • T - am 90min, pm 90min
  • F - am 90min, pm 90min
  • S - am 90min, pm 90min
  • S - am 120min
Total 100 +

Nov 28-Dec 3
  • M - am 90min, pm 90min
  • T - am 90min, pm 90min
  • W - am 90min, pm 90min
  • T - am 90min, pm 90min
  • F - am 60min, pm 60min
  • S - am 90min
  • S - am 120min
Total 100 +

Dec 5-11
  • M - am 120min
  • T - am 90min, pm 90min
  • W - am 60min, pm 90min
  • T - am 60min, pm 60min
  • F - am 60min, pm 150min
  • S - am 60min, pm 60min
  • S - am 60min, pm 60min
Total 100 +

Dec 12-18
  • M - am 180min
  • T - am 60min, pm 90min
  • W - am 30min, pm 150min
  • T - am 120min, pm 90min
  • F - am 60min, pm 60min
  • S - am 60min, pm 60min
  • S - am 120min
Total 100 +

Yesterday I went for 144mins and covered 18miles over hilly terrain running a consistent 8mph and felt quite strong so I am thinking that most miles over the coming weeks will be at 8mph for my aerobic running and possibly 10mph for my aerobic best runs. Once I settle into this program I will have to remember to take my Garmin for some of these runs but at this time the goal is to run a variety of distances at a variety of paces in the aerobic range.

This idea is not new,  other the years there have been a number of athletes that have had good success exclusively training their aerobic systems, but the one item you will notice across the board is that each them worked at their best aerobic pace for their main workouts of the day and then any supplement training was done at a more relaxed pace.

I think you can look at "best aerobic pace" as follows;
  • long intervals(6min to 12min) @ 10km pace
  • long intervals (13min to 20min @ 15km pace
  • tempo runs (40min to 60min) @20km pace
  • steady state runs (60min to 90min) @ 30km pace
  • long runs (90min to 180min) @ Marathon pace + 30sec to 45sec per mile
So why all the miles, push the envelope and see what becomes of the training.

One interesting thing when I look back at my best results it was done on high mileage and aerobic best training with no strength training. Not that I am opposed to fast paced intervals but it just does not seem to match my body type and specific back issues.

Monday, 12 December 2011

Some big mileage

Some big mileage has been logged these past few weeks running at a comfortable pace with no pre-set idea of what the pace should be but rather allowing it to come naturally. Now that I am starting to see some adaptation I will be looking to increase the pace of these runs as the body allows.

One thing of note these miles have been logged in high mileage cushioning shoes as I just would not have been able to log these kind of miles in a barefoot styled shoe. Now, I have used and continue to use minimalist shoes as part of my training and they have taught me to run tall with a quick footstike at the midpoint of the stance phase and I have been able to transfer that natural movement to all my training shoes, it is ingrained and the barefoot style shoes allowed me to make that change.

What I can say without question is that if I used barefoot styled shoes for all my mileage over the past three weeks I would have broken down unable to maintain training. Why can I say that, I have tried. Two years back with proper progression I was running 100 mile weeks and after three weeks my body started to break down and I had to reduce mileage. This time using well cushion neutral shoes I have been able to handle the mileage, recover and build on my training instead of breaking down.

No matter how much training you put in you have to be able to recover otherwise it is not well conceived. It all comes down to goals, if your goal is to run as part of an overall fitness program I think barefoot styled shoes are a wise choice but if your goal is to maximize your training to run your best marathon or ultra marathon barefoot shoes should be considered a training tool allowing you to run injury free.  The barefoot training giving you the strength and form to enjoy the benefits of a well cushioned neutral shoe as I think it is important to move away from stability shoes with the correct core and foot strength allowing your foot to move through its natural plane.

For myself, the key part to a shoe is that it moves with your foot and not so much how low the heel is to the ground. The amount of protection you need will be based on how much mileage you plan on logging as well as frequency, in terms of how many times per week or if you plan on running twice a day.

With the low snow pack, I may decide to do the Rotterdam marathon this April and use the winter to build my base and attempt to run my best marathon possible. Should be fun if all the stars align!

Monday, 5 December 2011

Aerobic treating me well

Good responses to training this week. My brain maybe another story, still dumb as a stump:-)

Great race in Canmore for my first ski race of the season, did not even think about my back but did manage to forget wax box at shop so my grip options were limited and I went a little light on the base binder going for speed as I thought there would be a foot of new snow having just white knuckled it through a blizzard but I digress:-)

The important part is I pushed hard and push again and had no issues with da back so I am tickled, you know, pink! I pushed so hard I fell down going uphill, yes it can be done:-(

Next race I either take a wax box or Patrick or preferably both to wax my skis. One should not wax for speed with a 2km uphill x 3:-(

On a side note my new boards are sick and no holes in the tips so I git my monies worth:-)

PS, my new bands Hot Fiction and Brad Sucks!

Will post some pics as the week progresses. 

Tuesday, 29 November 2011

Crazy training regime returns

Its not sexy, the crazy training regime follows the old mantra, "trials by miles" A simple idea of doubling down on aerobic running not missing a day of training. 

In order to be able to get my mantra on, I decided I would run to and from the shop each day to maximize my chances of attaining my goal. I also wanted the runs to be as natural as possible, i.e. running through river valley and not city streets so each morning I drive down to Fort Edmonton Park and run to the shop from there which takes roughly 90 minutes and then after work run back for between 90 to 120 minutes as sometimes I run a little farther. 

This past week went quite well completing both runs everyday except for Wednesday's evening run when I had to work a little latter than usual at the shop and on Sunday I went for a relaxed 2 hour run.

It is not an easy routine but manageable and suits my personality and the best part my back pain has disappeared. For myself the aerobic pace training seems to be the answer to my ongoing back issues but when you go aerobic with your training to get the same benefits you have to increase the milage in a big way.

As I adapt to the milage and my body adjusts I aim to increase the pace of the runs working towards my best aerobic effort in one run per day while keeping the remaining runs easy and relaxed. To gain the best results for the time spent in training, it is important to run at your best aerobic speed.

For me it will be a balance of not running too fast or too slow, controlling the running efforts for optimum results so that I can maintain good spinal alinement and slowly increasing fitness levels. To train at speeds above this consistently results in the breakdown in the working muscles of my back so it will be a matter of continuing with this systematic long aerobic training.

The "trials of miles" and that initial grind of running all the mileage possible is of prime importance. The more miles that I am able to run aerobically in training, then the greater endurance I will be able to develop. In my mind there is really no limit to the mileage that I can run provided that the supplementary miles I run above the required faster aerobic running are at the lower aerobic speeds. 

The "trials of miles" continues...

Sunday, 20 November 2011

Aerobic Program starts Monday

My new Aerobic Program starts Monday. With all the changes I have made to my program over the years I am still experiencing disc pain so after some considerable thought, it is time to try something completely different, something that I think will give me the balance I am striving for in my training and racing.

At the core of the program is aerobic training building my aerobic engine while building the endurance my back needs to withstand the impact of running and skiing. With this program there is no base building period followed by an intensity block, it is strictly an aerobic program whereby I complete a 90min workout each morning and evening with an even relaxed pace. There will be no intervals and no strength training, just aerobic training and mild stretching. Over time as my spine fitness improves I will use races as time trials and my only form of intensity to test the programs effectiveness and we will see if this methodology has any merit.

What I have tried to this point has only shown partial results and it is time to set down the manual and do what just seems natural and enjoy the pure joy of running and skiing in the outdoors at a pace that feels natural.

As I set forward there will be a considerable increase in volume running to and from the shop each day which takes between 90 to 120mins depending on the route. On weekends when I have more flexibility we will see more skiing as I will have the time to travel to the trails with some weekday evenings Shauna picking me up from the shop to go for a ski instead of running home.

The idea, build a huge aerobic engine, put as little pressure on the disc as possible and develop a steady pace where I no longer upset the balance.

Monday, 14 November 2011

Time to Nordic

The weather is a changin and as the snow falls my excitement for the nordic season builds and getting started with the Long Distance Nordic Program. Last week I took things easy, focusing on easy runs and my master cleanse. I am now 6 days into the cleanse and have dropped from 174lbs to 159lbs and feeling good. The idea being, by cleansing the body of some unwanted weight and training and racing at 160lbs instead of 175lbs there will be less load on my body and specifically my back. I can say the calm I feel while cleansing has a very relaxing effect and seems to play a role in seeing the bigger picture.

The goal this week is to get back to regular training with double downs and the addition of max chin ups and push press to my squat program of front squats, overhead squats, back squats, squat snatch and wall ball, coined the Nordic Squat Program.

There are still 4 more days in the cleanse but with the maple syrup the energy to train is good, the pace is reduced but the workouts are still good quality. On Saturday I will start to eat fruit and then vegetables and then work to keep the weight under 160lbs instead of 175lb and see if that makes any noticeable difference.

The aim will be to hit the squat rack once a day, run once a day and ski once a day over the winter with morning workouts being 6min easy, 24min tempo, 6min easy, the evening workouts being either 6min easy, 24min tempo, 6min easy on Monday, Wednesday and Friday and the posted workouts on the shop website on Tuesday, Thursday and Saturday with the Nordic Squat Program each evening. 

With that combined with stretching I aim to hit the trails with a new strength.

2012 Long Distance Nordic Program

  • Athabasca Loppet 30km
  • Tawatinaw Loppet 30km
  • Canadian Birkebeiner Lite 55km
  • Keskinada 55km
  • Cookie Race 42km
  • National 50km Championships
Bring on the snow!

2012 Long Distance Run Program

  • Elk Beaver 100km - break course record
  • Sinister 7 - break course record
  • Death Race - break course record
Bring on the trail!

Tuesday, 8 November 2011

What now, we look forward, thats what:-)

With the Hamilton marathon now over it is time to reflect on the past season and set about planning for next season. This past season was a great learning experience and with the lessons learned I hope to build on the work I have done.

But before I get started down that path I have decided to take a break with a two-week aerobic block while doing what is referred to as “The Master Cleanse” created by Stanley Burroughs. This will be my sixth 10 day master cleanse but it has been awhile so I think the combination of easy running, prolonged light stretching and cleansing will be a nice break and a good start to the 2012 campaign.

With the new squat program and corrective core exercises my muscle imbalances are starting to balance; with the barefoot program my stride is smooth and natural; my diet of fruit, vegetables, seeds, quality wheats, fish and lean meat is always being refined and needs more consistency but I feel I am on the right track; the race day nutrition and mental plan I have is bomb proof and the training itself has always gone smoothly, I always want to go running so there is no problem with motivation. I think what has been missing is a consistent prolonged stretching program that is suited to someone who is very inflexible so that I avoid pushing to hard and reinjuring the area. 

So along with my race goals my main goal this season is to spend a little less time on the laptop and more time stretching and finding a peace that helps my insomnia. Over the past number of years the constant back pain, combined with insomnia has been difficult and it is time take notice of the signs and make changes.

As an aside I am continuing to look into surgical options but it has to be the right fit and needs to be safe and show positive signs of recovery.

The Master Cleanser
The following is an outline of my upcoming cleanse outlined in the book, The Master Cleanse,

November 8th
  • Prepare mentally:-) & laxative tea
November 9th to 18th
  • 10 days of lemon formula
November 19th to 21st
  • 3 days to break fast
November 22nd
  • Resume normal eating

Pre Cleanse
  • Prepare mentallyJ
  • 9pm mug of laxative tea

  • 10oz mug
  • ½ organic lemon with part of the lemon skin and pulp
  • 2 Tbsp. dark organic maple syrup
  • 1/10 Tsp. cayenne pepper
  • Medium hot purified water
  • 6 mugs per day every 2.5 hours
  • Laxative herb tea to start and end the day
  • Extra water as desired

  • 7am 30min light run
  • 7:30am herb tea & light stretch
  • 8am lemon formula
  • 10:30am lemon formula
  • 1pm lemon formula
  • 2:30pm lemon formula
  • 5pm lemon formula
  • 6pm 90min light run
  • 7:30pm lemon formula
  • 9pm herb tea & light stretch
  • 10pm bed time

Post Cleanse
Day one
  • Replace lemon formula with fresh squeezed organic orange juice

Day two
  • Continue drinking fresh squeezed orange juice every 2.5 hours
  • Fresh organic vegetable soup, consuming mostly the broth

Day three
  • Orange juice in the morning
  • Raw fruit for lunch
  • Raw salad for dinner

Day four
  • Normal eating resumes with raw fruit, vegetables and hemp seeds with small portions of fish and lean meats.

There we have things in a nut shell, a aerobic block of training with a cleanse followed by whole food, patient stretching, continued squat program and regular training with an eye to safe and effective surgical options.

Along with the regular run training there will be a slight shift in focus to Nordic training and racing as winter approaches with an eye on the Alberta Loppet Series, the occasional NorAm Cup and the possibility of the National Championships all things going well.

This has been a long journey, dealing with back pain since retiring from the National Ski Team in 1993, but I continue to be confident I will find my way, eliminating my back pain for good!

Sunday, 6 November 2011

What now, no really what now?

Same sensation as Stewarts Cup, got up to speed off the start and disc space felt uncomfortable and things progressively tightened from there, unfortunate but I have a few more ideas up my sleeve. Still on the right track just need some tweaking with hip mobility and flexibility.

More to come....

Tuesday, 1 November 2011

Now things get interesting

With Hamilton marathon this Sunday things start to get interesting. This new territory in a sense being so loaded on squats and intensity. Dropping the squats/sprints 10 days out and now dropping intensity 5 days out we now have 4 more days with 30min recovery runs.

Stewart Cup was a good blast of speed at the end of the squat phase on Saturday, and would have been better if I had not put my back out the day before moving a shipment to the basement but we deal. After a quick visit to the chiro the power has returned.

I plan to make one more visit to the chiro on Wednesday before flying to Hamilton and then take it easy on days leading up to the big day on Sunday.

As for a goal, I don't think I am going to put a number on this one, I just hope to feel the pain of pushing my limits, and if I do it will be a good run!

Monday, 24 October 2011

What now?

After hitting the squat rack twice a day for over  a month now I have made small tweaks to my original plan each week to the point I have updated the squat program to only include squats.

Overall through studies by Lee Saxby a natural barefoot squat has the same plantar pressure as running and encourages and maintains the nessary mobility and stability required for running and nordic skiing and through experimentation the squat movement just seems to suit my goals. So to that end I have eliminated dead lifts as part of my squat program.

Also, last week after each set of squats I would put in 30seconds on the treadmill at 12mph before resting for 3 minutes but I have found completing the 30sec sprint first and then completing the squats I can push considerably more weight.

I now use front and overhead squats as part of my warm up as well as chin ups, push ups and other supplement core exercises. This seems to prep the body well for the work ahead.

During my warm up I use the bar for balance which allows me to drop deeper into my squat warming up the hips for the back squats to come.

I follow my front squats with one leg hops to prep the body for the run intervals.

I then follow the overhead squats with overhead one leg jumps which seems to help with upper body positioning and stability and leads to a more powerful stride.

After warming up and feeling comfortable with my squat technique, I use back squats as my main exercise starting at 6 reps of 125lbs and slowly increasing to my 1rep max, which currently stands at 255lbs with the amount of sets being dictated by how the fluid the squat feels. If I am unhappy with technique or positioning I continue with the same weight until I am happy with the movement and then move onto the next weight. Each set starts with 30secs on the treadmill as follows;

9mph followed by 6 reps @105lbs 
10mph followed by 6 reps @155lbs
11mph followed by 3 reps @175lbs
11.5 to 12 mph followed by 2reps @205lbs
11.5 to 12 mph followed by 2reps @225lbs
11.5 to 12mph followed by 1reps @ 255lbs
11.5 to 12mph followed by 1reps @ 255lbs
11.5 to 12mph followed by 1reps @ 255lbs

With each set of 30sec running it takes 30sec for the treadmill to get up to speed and 30sec to come down from speed which allows me to ease into and out of the technique shown below. If I do not ease into goal speed my technique sticks and feel a little choppy

I would say things are progressing well with hugh gains made in my SI joint stability which I now think was the main cause of my back instability and inflammation. I also seem to be moving better in general and able to lift things in my day to day routine without putting my back out as I was doing quite often in the past.

As we move forward, I am sure there will be many more adjustments but I am optimistic I am on the right track and look forward to the continued path.

Monday, 17 October 2011

Squat technique videos

With all this talk in my blog about squats I thought a post on squat technique would be the order of the day and thought this series of videos would be of benefit.
Squat technique part 1
Squat technique part 2
Squat technique part 3
Squat technique part 4
Squat technique part 5

There are some good accessory exercises within these videos over and above the technique pointers focusing on posterior core strength, increasing specific strength for squats but more specifically for myself increasing specific strength for running;
  1. Seated good mornings for upper back strength
  2. Reverse hypers for low back strength
  3. Glute hamstring raise for hamstring strength
  4. Functional standing abdominal exercises for abdominal strength

Now back to the squat rack:-)

Wednesday, 12 October 2011

Get up & get after it

Great week of training, get up, get after it and get it done has been the phrase of the week.

Get up each morning hit the squat rack, hit the road then off to the shop. At the end of the day back out on the road with the crew for the shop workout and then back home hitting the squat rack one more time before sitting down to bang out a few emails.

Sunday's tempo run, Lake Minnewanka in Banff

Squating twice a day has been quite the adjustment and on occasion making me claim, "today I am officially an old man"

One day after making that claim, something clicked and my stride changed producing new strength and power, begging the thought, when the muscles are firing properly everything else falls into place.

Somedays in feels like I am squatting more than running, putting in upwards of 50 reps per day but the effort seems to be paying huge returns.

I will post a video of the routine in a few days, worry not, I have me some longer shorts:-)

Tuesday, 4 October 2011

Looking ahead

Training is progressing well and I thought I would take another shot at putting in a solid race before switching over to Nordic and take a look to see if there were any late fall marathon options. As luck would have it the Hamilton marathon falls on November 6th and is 30minutes from Shauna's sisters, so we can combine a visit with the marathon.


With this in mind looks like running will be the focus up until the marathon and then we will switch over to Nordic starting November 12th with the Lake Louise early season on snow training camp.

As we look ahead, we have a few things on the schedule;
  • Oct 8-9 ~ Run training camp in Canmore
  • Oct 15-16 ~ Run training camp in Kelowna
  • Oct 22-23 ~ Regular training
  • Oct 29-30 ~ Regular training
  • Nov 5-6 ~ Hamilton marathon
  • Nov 12-13 ~ Nordic training camp in Lake Louise

After the marathon we will take a look at the Nordic calendar and see which events we want to do this winter, depending of course how the back responds to the current strength regime.

Monday, 3 October 2011

Squat Program - Updated

I have refined the Squat Program slightly to include only four exercises. With these four exercises I feel I can maximize my time in the gym and get the most from my training and by using these specific exercises I also make considerable core strength gains as squatting and deadlifting also build tremendous core strength;

Squat Program
  1. Squat
  2. Chin up
  3. Deadlift
  4. Push ups
Each squat is performed with full range of motion with 6-3-1-3-6 pyramid reps, starting with 6 rep warm up,  increasing weight for 3 rep warm up and then increasing weight for the bulk of the workout with 1 rep max. After the max set I reduce the weight and start the reverse pyramid but still aim to come to failure after the 3 rep set and the 6rep set.

I take a three minute rest between sets to maximize recovery, during which I do weighted chin ups with full ROM, i.e. dropping back down to full extension.

Once I have completed the squat set I move on to deadlifts with the same progression and complete push ups during the recovery phase.

Home gym

So how does all this fit into my day;
  • am - Squat program
  • pm - 6min - 12min tempo - 6min + modified Squat Program
  • am - Squat program
  • pm - 12min - interval program - 12min + modified squat program
  • am - Squat program
  • pm - 6min - 12min tempo - 6min + modified squat program
  • am - Squat program
  • pm - 12min - interval program - 12min + modified squat program
  • am - Squat program
  • pm - 6min - 12min tempo - 6min + modified squat program
  • am - 12min - interval program - 12min
  • pm - Modified squat program
  • am - Squat program
  • pm - 90min tempo run
It is allot of squats to be sure and it is certainly something new and it will be interesting to see how it helps with improving the strength of my back and running.

Certainly a less aggressive and more realistic version would be to complete the squat program three times per week, gaining good strength for both nordic skiing and running.

Monday, 26 September 2011

Squat Program

I have always liked looking to other sports for training ideas and as I searched for a quality strength program and reading a interesting article on Max squats and the Jon Broz method, I thought with a little tweaking this same principle could prove invaluable as a runner and Nordic skier with a history of hip and low back instability.
So as I set out to prepare for this years Nordic season and next years trail and road running season I have set out the following plan for strength training. John believes that everyone can and should train every day, as with runners so do Olympic lifters .He starts lifters off right away with daily heavy squatting and broomstick or empty barbell Olympic technique work.
Over the course of few months, the goal is to gradually work my way up to 13 strength training sessions per week, twice a day Monday through Saturday, and once on Sunday the same as I do with my running workouts.
Morning sessions will last between 12 and 24 minutes plus the same time running with evening sessions lasting the same length of time after my regular running workouts.
Each session will involve only six exercises as John outlines in his article with fronts squats being the main focus:
  1. back squat
  2. front squat
  3. snatch
  4. clean & jerk
  5. power snatch
  6. power clean
Each of these 13 sessions will include heavy squatting plus two other Olympic lifting style exercises plus pull ups and specific posterior core exercises.!
Every session will involves a specific warm-up squatting with an unloaded barbell followed by working up to a 1-rep maximum with perfect form on every lift for the session with the following progression;
  • 6 reps
  • 3 reps
  • 1 rep
  • 3 reps
  • 6 reps
It will take some time to adjust to this new program as it did adjusting to my current run specific training but with time we can see if this style of strength training combined with my current run training will bring me to new levels of strength and speed.

During this period of transition there will continue to be a reduction in the speed of my intervals and a very slow progression with weight lifted. The focus thus far is on technique and not progressing to quick so while I mention 1-rep max so far I am working with a broomstick and it is fairly fatiguing:-)

Sometimes the answer is not found by staying in one’s comfort zone.

Monday, 19 September 2011

My new page

Welcome to my new page, as we set out together on another wondrous year of adventure I wanted to start a new page that would allow for more interaction, brighter pictures, video links and a few other bells and whistles. 
A new page outlining my passion for training, racing and pushing my limits while overcoming life's little obstacles along the way. A place where enthusiasts can go for advice and to get ideas about their own training and racing. 

I like to do intense stuff and through this page, I hope to inspire others to do intense stuff!

Impossible is nothing!

As I look back on a year of running and look to find ways to improve for next season the underlying issue, as it has been for a number of years is my ongoing battle with back pain and the degeneration in my spine.

All the corrections I have made over the years have only offered a minimal shift in my mechanics and without any substantial change I continue to reinjure my back, the nerves in that area get inflamed and I am unable to run and or walk.

The reason there has been so much back, and hip pain, I am now learning, is due to faulty movement patterns causing persistent inflammation and what I need to focus on now is rebalancing my body, correcting damaging movement patterns and strengthening the muscles that will keep my back stable including the entire posterior chain and the deep supporting muscles that affect every movement I make.

Once I learn to brace my spine, strengthen my hips, hamstrings, upper and lower back muscles and the entire posterior chain I can change from using my spine as my main mover and use my hamstrings and glutes for movement and hips to absorb shock.

As I continually adapt, tweak and try new things that will make a lasting change, I have set out a path to focus on building my posterior core strength, changing my poor movement patterns while continuing to run the weekly workouts at a slightly reduced pace. 

As my deep core strength increases, building a solid foundation, I will also begin to increase the pace of my weekly workouts and over time as my body rebalances I will start to look at setting some new goals. 

Without a solid foundation I will continue to break down.

Excited to get started, impossible is nothing!