Why do I do this...

Why? To be better...

1. I promised (only a few people will know what this means, and if you don't, you will).
2. I am better than this.

Personal Bests

Santa Race November 25, 2012
5k 30:51 min/sec 6:11 pace per km

Boxing Day 10 Miler December 26, 2012
16.09 k 1:42:22 hr/min/sec 6:23 pace per km

Road 2 Hope Half Marathon November 4, 2012
21.1k 2:16:41 hr/min/sec 6:27 pace per km

Road 2 Hope Marathon November 5, 2011
5k 34:18 min/sec 6:52 pace per km

Around the Bay March 25, 2012
5k 32:07 min/sec 6:26 pace per km

Burlington Runners Good Friday 5k April 6, 2012
5k 31:22 min/sec 6:22 pace per km
(Garmin Race Time 5k 31:12 min/sec 6:14 pace per km)

Imperial Glass 4/8K Grey Cup Run November 26th, 2011
4K 26:55 min/sec 6:44 pace per km

Non Race Personal Bests

2.4km 13:19 min/sec 5:31 pace per km
July 17, 2012

5k 28:13 min/sec 5:40 pace per km
Nov 15, 2012

10k 1:02:25 hour/min/sec 6:15 pace Aug/29/2012

Challenge Start: July 18, 2011
Start Weight: 286 lbs
Current Weight: 208 lbs as at November 11, 2012
Total lost: 78 lbs
Goal Weight: 197
Last Cigarette: June, 2011

Friday, February 24, 2012

Root Canal Therapy

Ok a CrossFit Post!

Root Canal 4:00 pm...5:15 a glass of water and a tylenol....6:15 Kettle Bells

KB Warm Up

25 Russian Swings
25 Round the Worlds
25 1 Arm/Leg Dead Lifts (op arm/leg)
25 American Swings



Windmill Press


AMRAP in 20 min

5 clapping pushups (for me only a push off the gym floor)
10 Over head squats
16 KB Santch

Completed 8 rounds

During the skill my glute popped. I am currently icing it. That skill showcased everything I need to work on...lower body flexibilty and balance.

Now thats Root Canal therapy!!

Thursday, February 23, 2012

Torso Power

Been awhile since I have posted and it seems that I only post about running. I think it’s because I have been doing it the longest but I certainly will tie it into Crossfit later in the post.

Like I have said many times before, I am not a natural runner and never really expect to get very good at it but damn it, I like it! Really what is there to like but compared to a lot of things it is easier on the body (that’s my new CrossFit sarcasm). Many people talk about running as high impact which it is but there are so many things that are tougher. Like Crossfit (this is a good thing). What it really means is running is becoming more normal to me. It’s not creating the pain and discomfort it did when I started last July. Yep, I can officially say running is getting less hard on my body. What does this mean; I can really start to enjoy it.

Tonight was a great night to run. So much energy out on the Bayfront Trail. I could be exaggerating but I believe there was a good 80-100 runners of all levels (beginners to elite). It must be the warm weather bug and we are getting awfully close to the Around The Bay Race in March. Which I am excited about too.

I am ready to set a race goal thus my post and I want to talk about another moment during exercise when all those things you read and practise come together (yes this is a re-occurring theme from my very first post). Yes another eureka moment. It is so great when you can connect the dots. I do not want my learning curve to ever end. Please don't end! Although I am sure I will find something else to entertain myself.

So anyway what was that moment tonight? Great question! It was about all those articles you read about form and your arm motion. You know, the ones that say keep good form and only use your arms gently to conserve energy and by doing this your hips/legs will begin to do the work for you. Well until tonight this never really made sense.

Tonight I ran a tempo run(short warm up and short cool down) which is something I am not good at but I did find a pretty good pace tonight, and for some reason with about 1500m to go I started to think about my arms. I gently started to use my torso more and corkscrew (very slightly) my upper body and viola my hips opened up.

This was an amazing feeling. For the first time ever I felt like I had the power to maintain a higher pace and it felt easier than it ever did and oddly the effort was minimal. Yes this is one of those Zen moments runners talk of or at least it was for me.

In one easy sentence I would like to say how this was possible, and rather than that, I will use one word. CrossFit. End of sentence. CrossFit.

Tonight I did not run really fast but I felt a new power and sense of control over my body. I was stronger, faster, and more flexible.

Tomorrow I will post about my new workout schedule and my goals for The Around The Bay 5k. For now, I am a loaded corkscrew and I had no idea I had such spring in my step LOL (oh man)!

What are your short term goals?