Monthly Archives: November 2011

Progress Report – Week 6

Progress Report - Week 6

I took the start of the week off to rest/rehab my back and rotator cuff which hurt my numbers this week (no pun intended), but they are acceptable losses all things considered.  I probably could have/should have done more this weekend, but it simply didn’t happen. I did manage to get out rock climbing this week though and the RC/back felt pretty good throughout the night; anytime I felt any pain or awkwardness I stopped what I was doing and took it easy.  Score!

No additional races added to my schedule yet, and I’m finding this goal pretty hard to complete as I’m not really sure what I’m going to want to do at this time next year.  To overcome this obstacle I’m going to have to set 3-4 key races as goals and then signup closer to race day contingent on training time/injury etc.

All areas were up this week, much better with the water intake especially. One thing I should note; the booze goal was simply to curb my alcohol intake not annihilate it. I don’t need to drink like a frat boy and my consumption during this challenge has definitely ebbed, but it’s still something to keep my eye on.

Only one day of playing guitar this week.  One thing I noticed this week though, I’m not having fun with it. I really enjoy playing with friends, and if I don’t practice I won’t be able to do it in the first place but playing on my own is becoming less and less enjoyable.  In the future, I’ll either have to find some mojo or move onto something else. Maybe it’s time to break out my Strat and crank it up?

This is the last week of my 7-week Challenge, and I think I’ve set some good practices in motion.  I’ll probably continue pursuing this after the official 7 Week window is closed, but since you are probably sick of reading about (I’m not sure how you could get sick of it though) I’ll move on to more interesting subject matter…I’m sure it’s out there…somewhere…Anyway, there’s still a lot of work to do, so I’d better get on it.

Have a good one kids!

RIP Freddie – 20yrs

It’s been a while since I’ve had any music posts, and with today being one of those tragic anniversaries I thought it was time.

20 years ago today one of the greatest singer/vocalists of all time passed away: Freddie Mercury

Freddie Mercury (born Farrokh Bulsara (Gujarati: ફારોખ બલ્સારા‌), 5 September 1946 – 24 November 1991)[2][3] was a British musician, singer and songwriter, best known as the lead vocalist of the rock band Queen. As a performer, he was known for his flamboyant stage persona and powerful vocals over a four-octave range.[4][5][6] As a songwriter, Mercury composed many hits for Queen, including “Bohemian Rhapsody“, “Killer Queen“, “Crazy Little Thing Called Love” and “We Are the Champions“. In addition to his work with Queen, he led a solo career, penning hits such as “Barcelona“, “I Was Born to Love You” and “Living on My Own“. Mercury also occasionally served as a producer and guest musician (piano or vocals) for other artists. He died of bronchopneumonia brought on by AIDS on 24 November 1991, only one day after publicly acknowledging he had the disease.


I’ve long been a huge Queen fan, and would love to go on and on about Freddie and Queen, however work is calling and I don’t have much time to write. Needless to say, I’ll blasting Queen through my headphones while I feverishly crunch data for our next   (very important) meeting.

Anyway, leave you with this (don’t be afraid to Rock Out a bit while listening to this):

Have a good one kids, and Happy Turkyday to all you ‘Mericans out there.

Progress Report – Week 5


Frustrating week last week!  I was able to put in two decent runs, but while doing some pushups Thursday night I re-injured my rotator cuff.  On top of that, while playing hockey that night I somehow wrenched my lower back (SI joint area) and have been unable to do much exercise since.  It makes it a little difficult to hit weekly work out goals when you can barely bend over.  After a few easy hockey practices with the kids my back loosened up quite a bit, but even now I have stiffness when leaning/bending in certain directions.

I’m going to try an easy run tonight, but I won’t be doing pushups or shoulder related exercises for a while. Weight workouts will be focused on injury prevention, but limited by pain indicators.

As for the longer-term fitness goals, I decided on & signed up for the 2012 running of the Around the Bay 30km.  This will be my 3rd running of the race, and I’m feeling pretty good about it…in fact I’m leaning towards actually racing this one!  I’ve got a decent plan from an online coach, I’ve been maintaining a decent base and the speed work I’ve been doing has shown some really positive paybacks.

More goal race planning to come in another post.


As for diet it pretty much mirrored last week…AGAIN!


Played some, but again, not a lot.


2 weeks left, I really need to pull up my socks, Any suggestions?

Have a good one kids!

Progress Report – Week 4

3 Solid runs last week, still on target.  I gave myself a partial workout on Saturday but in reality all I managed was a set of 10 hammer grip chinups at the park with my kids and a short bike ride.  I could have/should have done a full work out, but failed.  No swimming or climbing this week as I was on solo daddy duty all weekend.

My diet goals were still poor this week. My water consumption was ok, but the other metrics were off again.  My daily diet is pretty good, lots of veggies & good cuts of protein, so overall things aren’t bad but for my goals in this challenge I’ve been off the mark.

Better on the guitar front, but I’m sure I could be more productive.

Road2Hope 2011 Recap

I’m please to announce that I managed to keep my runner somewhat alive and somewhat healthy at Sunday’s Road2Hope half marathon!

Sorry for the delay on the race report folks.  I’ve been trying to find the best way to talk about Sunday’s race, and despite my vast wit and charisma I’ve decided to keep it simple.  So here goes:

After Special K’s ITB issues on our last “long” run before the race, we agreed that the plan should to run as conservatively as possible; take walk breaks every 10 minutes, and hold on as long as possible before taking evasive action.  Since his goal was simply to finish we didn’t have the pressure of hitting any specific time goals/paces/etc.

Ignore the elevation line on there, I'm not sure why it's like that...

Looking at the KM split paces it seems like we were very close to the speeds we had agreed on.  The first 8km were really good, the walk breaks seemed to be working well, but by 9km SK’s ITB was starting to bark.  The pace dived and the walk breaks became longer.

SK stretched it out a few times when it got really bad, but from 13km onwards we were slowing considerably.  At the 18km point SK winced hard, apologized and we walked a significant portion of the last 4km.  Having been in his position before I had a pretty good handle on just what he was dealing with, and despite him insisting that I leave him for dead we managed to truck on to the finish line without killing each other.  With 400m left an enthusiastic fan managed to get SK moving again and off we ran, around the final corner and down the finishing chute.  I pulled back to give him his moment in the sun (and a good finisher’s photo), and crossed the line well behind my personal best but ultimately feeling better than I ever have post race.

After some eats, and some terrible watered-down dill/cabbage soupish abomination, we discussed what how the race had played out with SK’s wife.  When asked, SK admitted that perhaps some training might be in order for next year’s race.  I raised my eyebrow and slyly replied “next year?…definitely”.

Week 3 Progress Report

This will be a quick report for two reasons: 1.) My behaviour this week was awful (Bad Dog, BAD!!), 2.) I have a race report coming for Special K’s half marathon debut.

So, without further delay, here’s the craptastic news:

After I pulled up my boots last Tuesday, I did alright hitting my fitness goals.  I was 1 run short on my tally, however I held off on a Saturday’s run to prepare for Sunday’s half marathon.  It was either hit the goal, or prep for the race.  Since I had made the commitment way before this challenge came along I don’t feel too bad about my choice.  I missed a workout Monday night with Halloween and all, so I was a weight session short this week as well.  Another Friday night climbing session with the wife was an awesome addition, but again no swimming this week (another good trade-off).

My diet goals were almost non-existent this week.  My water consumption was ok, but my alcohol consumption was daily so I’m probably on the down side of things here.

I don’t think I played my guitar once this week.  It seemed like every time I planned to do it, something else came up.  Truth be told, I probably didn’t make the effort.

As you can tell I’m working my way out of a small hole right now in “7 Week Challenge” land.  I was concerned this might happen after having such a good week 2 as I tend to compensate good behaviour with self-destruction on a regular basis.  Regardless, this wouldn’t be a challenge if it was easy, so it’s time to buck up chum, cheerio and all that.

Have a good one kids, stay tuned for the Road2Hope half marathon report coming soon!

Road2Hope Pre-Race

The weather forecast for this Sunday’s Road2zHope Hamilton Marathon.

Sunny, High’s over 10C and a low that’s above the freezing mark?  Awesome!  Yes, it’ll be a tad nippy at the start line, but what better way to prevent overheating?  Seriously though, I do appreciate a nice sunny, cool temps. run.  It was day like one forecasted (maybe a tad cooler) that I set my own marathon PR at this race, but Sunday will be a much different this year.  This year is about managing someone else’s time, effort, water, fuel, expectations.  I hope I’m up to the task or Sunday could be a very long day.

Good luck to all those running this weekend!

Progress Report – Week 2

My mileage was down this week, but the workouts were solid. I hit all the areas I wanted to hit; speed, trail, recovery. As for weights, things went really well. Two full workouts this week with barbell rows, and decline pushups added in, both sessions were great. Also I got out rock climbing with my wife on Friday night which was a huge plus, it was my first time leading (lead climbing) in well over a year.  Hockey was better this week than the past two and for that I’m pretty happy, it was getting really frustrating.

My diet was spot on during the week, but as soon as I hit the weekend everything went to hell. Didn’t drink nearly enough water, very little fruit, and I drank WAY too much Sat. night and Sunday. Weekends are my Achilles heel!

Awesome week for guitar. Most of the sessions haven’t been long, but quality while I’ve been doing it. I think I’ve finalized a song I’ve been writing. I’m ready to record it and send it off to my bass player for his input My next push will be to polish up a specific list of cover tunes so I’ll have something ready when folks want to sit down and jam.

I hit all my weekly goals for the fitness and life portions, and diet was pretty good, but it felt like I was skidding into the station in a burning heap by the end of it.  Sunday I was so exhausted that I took the only free time I had and passed out for an hour instead of putting in another run.  My life is jam packed with family commitments right now that it often feels like I’m barely holding it all together.  This past weekend was: 2 kids birthday parties, 2 Halloween parties, 2 hockey practices, 1 visit from my folks, 1 visit from an out of town friend, pumpkin carving x 2, meal prep. & clean up, garbage duty, etc. etc….I’m not bragging or complaining, this is just the way things are in my universe right now and I’m doing my best to fit everything in.

I stumbled Sunday and Monday with all the Halloween distractions but it’s time to get back on track and rock this challenge!

Have a good one kids!