Tuesday, 13 January 2015

Some new arrivals

There has certainly been a period of unsettle after the house fire and moving to a new and temporary home. The day to day routine had to be adjusted and on the training side of things not having a home gym certainly affected that and in particular the little things like the daily strength and mobility work. It did not seem like much at the time but now having our home gym set up again and fully functional you can notice the reduction in strength and how that plays into those small injuries that creep up on you.


The back extension machine is certainly one of them and how big a role it played in keeping the back strong and healthy.


I certainly had good intentions and kept up a simpler strength program during the time of transition but it is nice to see the toys back and in place!

Now we begin to rebuild!

Tuesday, 6 January 2015

Indoor season

Against my better judgement I threw my hat into the nordic ring a few weeks back and did the Nordic Alberta Cup race out at SWC and well it was not kind to my back and I spent the holidays unable to run or ski without discomfort and spent most of my training time walking the trails of Canmore which in the end was quite nice, a nice break from regular training.

I had a sense that the race was going to be hard on my back as through the fall roller skiing to prepare for the winter season I could feel the negative effects it was having on my running and sleep patterns. So in a sense "just proving a theory".

Certainly I have a long standing back issue and there are some things that I can just not do but I am trying to rule things out and find that sweet spot that allows me to enjoy sport, and the ultimate feeling of pushing ones limits.

At the moment running low milage at my aerobic best heart rate seems to be the best fit and allows me to run races at my best efforts so long as I avoid nordic racing and long ultra trail racing.


With the holidays behind us I am back training twice a day on the bike as the back is still not ready for skiing or running. The biking I am doing is standing as to replicate running as close as possible and maintain the desired heart rate.


The workouts continue to be the same, short tempo on Monday, Tuesday, Thursday and Friday, intervals on Wednesday and Saturday and a recovery workout on Sunday. In conjunction with the tempo workouts I include strength work with squats and deadlifts with no weight, working on technique.


So far this set up has been working quite well and seems favourable in not aggravating the back muscles.

All things going to plan we will be ready for the Golden Bear Open 3000m and 1500m on January 24th and 25th.