Wednesday, February 25, 2015

Wordless Wednesday: Heinlein on Specialization


Thursday, February 19, 2015

Swim Workout: Thursday 300s

I did this swim workout 2 weeks ago, and I thought it might be worth sharing.  The general idea (especially the main set) is from Gale Bernhardt's Training Plans for Multisport Athletes.  The idea is a time trial test to determine race pace and other paces that are needed for tempo-type work etc.




  1. Warm-up for 300m
  2. Do 300m of power work with hand paddles
  3. Do 3 intervals of 300m.  Try to finish each of these with completion times that are within 15 seconds of each other.  Effort should be hard, but not so hard that you're blown up in the third set and the times are inconsistent.  Rest 30s to 1 min between intervals
  4. Do 3 sprint intervals of 50m.  Rest 30s to 1 min between intervals
  5. Cool-down for 150m
Total distance: 1800m

If you average the  time of your main set 300m intervals and divide by 3, you get a benchmark time for 100m.  Slower than this for aerobic work, faster for speed work...

Looking at the stats from my test 2 weeks ago, it seems my Garmin 910XT and I don't agree on interval lengths. If I look at the average 100m pace for Intervals 3, 4, 5 (the main set), rather than the total times of the intervals, we see I'm not quite consistent enough; the times vary by almost a minute, when the paces should vary by about 5 seconds or less (5 seconds=15 seconds/3).

Oh well, I'll be doing this time trial several times during the 27 week training plan, which starts soon enough...

Tuesday, February 17, 2015

Tri-ed It Tuesday: The Doctor's Diet (STAT and RESTORE plans)

As of this writing I weigh 193 lbs down from 207 on New Years Day for a loss of 14 pounds.  The credit goes to the Doctor’s Diet by Travis Stork.  While I’m not a nutritionist, dietitian or any kind of health professional, I could see that the “diet” (I don’t like the word, as it implies the fad, temporary/transient kind of change) wasn't eliminating anything healthy or necessary, and would work for an omnivore like me who likes most kinds of food.


The Doctor’s Diet has 3 phases: STAT, RESTORE and MAINTAIN.  Obviously the MAINTAIN plan is not a diet but more of a way to install healthy eating habits for the rest of your life, and it uses the same principles, it’s just that the other two phases are more restrictive and have a weight loss goal.  STAT and RESTORE are 2 weeks each, and you’re supposed to alternate between them (STAT first) until you reach your goal weight.  N.B. all I’m doing is summarizing the general principles of the plans, to actually implement them, you’ll need the book.


Thursday, February 12, 2015

Collingwood Madness (Part 2)

In case you missed Part 1, here it is!


Having completed our snowshoe races, it was time for the main event, as far as spending time together as a family is concerned.  Cross-country skiing!  We’d eaten our lunch in the chalet, and we were hoping our legs (that is, Shark Boy and I’s legs) were well rested.  As I mentioned in the race recap, trails at Scenic Caves start with a climb, so it can be tough going.  The nice part was that they had regroomed the parts of the ski trails that had been traversed by snowshoe racers, so we had a nice track to follow.

Tuesday, February 10, 2015

Tri-ed It Tuesday - Race Recap: Romp 2 Stomp Snowshoe Race

I typed the first part of this post on a Saturday night in a hotel business centre in Collingwood, Ontario.  I was intending to finish writing about the entirety of the Saturday, but the slow net connection and my own exhaustion made it impossible.  As I type this now with borderline frostbitten fingertips, I know I have to break the tale of our crazy Collingwood weekend up into more than one post.  For now, you'll have to settle for my contribution to the Lakeshore Runner Tri-ed It Tuesday linkup: a recap of our first snowshoe race.




I've wanted to take part in a snowshoe race for some time now.  I've owned my own snowshoes for over a year, but I haven't gotten many chances to get proficient with them. This year I missed two chances to take part in snowshoeing events run by Personal Best at Albion Hills.  Not only was the venue close, but vendors were allowing you to try on snowshoes for demonstration purposes, and they had children's sizes, so I ended up getting Shark Boy all psyched up to, only for us to miss our shot by a few minutes each time.  As a family, we made cross-country skiing the top priority weekend outdoor activity, and snowshoeing kept getting punted.

Thursday, February 5, 2015

Friday Five: February Goals


I was inspired by Krysten over at Darwinian Fail to write up a series of fitness goals for February (and also, though not as recently, Robyn Baldwin's Winter Bucket List).  I guess I'm really feeling the flow fitness wise.  Let's see if I can round this out to the standard Five for Friday, though I expect some inter-dependence in these, if not out-right recursion (that's a reference for any programming geeks out there).



Saturday, January 31, 2015

Weekend Update


I picked this title because the post will go live on the weekend, and rather than the detailed work (research, references, links, consolidating data)-intensive posts I’d like to do, I’m going to bring us up to speed on some of our latest developments instead.  Try to picture me behind a news desk in a suit, and I’ll try to bring some Saturday Night Live style snark (no special guests though).





In Sickness...


The whole family seems to have gotten sick with a nasty chest cold.  Anything respiratory is always a problem for the Lightning Kid and we've had to visit the hospital, the pediatrician and a kids clinic in the last 2 weeks or so.  It’s taken me out of commission too, as the accepted wisdom is you can exercise with a cold that stays above the neck... and this cough was definitely in my chest.  Besides the conventional wisdom, I also was absolutely wrecked by the early afternoon every day.  Having no exercise for a week was nearly enough to make me think any goal I might have for the year might be a pipe-dream.  I guess I can be a little melodramatic that way.  


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