Tuesday September 20th Trail Run Canceled

Hey Everyone,

Due to today's constant rain (and an injury I sustained) there will be no run this evening at Birds Hill Park.

Normally I would still go and see if there were any brave souls that have chosen to come out and enjoy the trails but having finished an ironman just one week ago I am better off not pushing through a run and hurting my calf further.

Sorry for the late notice but I was waivering on having the run and chasing people on bike. The past few runs in the rain were solo runs for me anyways...

PLease post if you have any questions, concerns and coments. I hope to see you out next tuesday @ 6pm Birds Hill Park Stables.

If you decided to go and run anyways please let me know by sending me a pansy text or e mail :-)

Friday The 13Th

Hey everyone,

Damn its cold here. We had gotten used to +30 in St. George and Vegas. It was quite the surprise getting off the plane to -5 with the windchill.

Sorry I didn't get the workout posted for this morning. I have been trying to log in to Blogger for the past couple days and it has been down for logging in and a read only site until now.

Here is the workout I came up with in the airport. Use it over the weekend if you like.

Friday The 13^th!

Here’s your final workout before Im back! I am sitting in The Las Vegas airport thinking what can I get you to do so here it is…

1 Mile run for warm up

Follow it up with a

.5 mile run @ threshold (very uncomfortable pace), Heavy breathing, panting, maybe even a bit of drool!

Show me the bunny! Bunny hops 50 in total Non stop.

Right after

Jump into lateral bounding pushing off 50 times per leg

Follow it up with lunges 100 in total

Follow it up with 50 pushups. I don’t care how long it takes you just do them and make sure you start on your toes and hands (NOT KNEES).

Follow it up with

30 self assisted pull ups (use a smith machine, use a squat rack, use a bar, use a swing). Just pull yourself up over and over…

Follow it up with

15 burpees

Follow it up with

Plank with alternate reach 20 reps total followed by a 1 minute plank.

On to

Side bridge with oblique crunch 30reps per side

On to

Sit ups 20 total

onto

a .5 mile run At or above threshold… Just make sure you beat that 1^st .5mile time that you stared with. Now that you have read this make sure not to wimp out on that 1^st .5 mile sufferfest just so you can beat your time the second time around! I know how some of you think ;-)

VIVA LAS VEGAS!

Enjoy and see you soon.

Paul

Photo above was rest day #2 post Ironman hiking into the mountains into waterfalls. The water was much colder than the swim @ Sand Hollow. Taken in Zion National Park. It was beautiful there and reminded me of Jurassic Park with the bus shuttles and surroundings.

Wednesday Morning's Workout

THE 600 WORKOUT!

1 mile run to warm up (or 1 lap of the park)

Walking lunges (Right after run) 100 total

25 Push Ups

25 Squat Jumps

25 Dips

Lateral Bounding 30 reps

Burpees 15 reps

Sit -Ups 20 reps

Plank with alternate arm leg raise for 20 reps

Modified mountain climber (alternate knee to elbow for 20 reps)

T Push Up with leg abduction (leg raise) 20 reps

Now that you are done do it all over... Once more (except for the 1 mile run). You can thank me later.

Enjoy

Paul

Friday's Workout (May 6)

Here is fridays workout... Enjoy as I'm sure you will ;-)

Keep in mind the spirit of Sufferfest...

IWBMATTKYT

(I Will Beat My Ass Today To Kick Yours Tomorrow) Gotta love it!

Workout 3

.5 mile warm up followed by a shot of water. Make sure you are good and warm for the 1 mile TT (Time Trial). 10 laps building speed as you run and push it closer to the end. 10 laps outside lane! Mark your time Minutes and seconds…

Pick up DB’s to use for DB step ups on Bleachers. Recommended weight 25+ Alternate legs for 2 min.

Alternate with

Have a mat ready for DB chest press laying on the floor 1 minute as many reps as possible (aprox 20+ with weight that you chose).

3 Sets

DB Row form plank position with weight chosen. Aprox 15-20reps/side depending on weight you have.

Followed By

Dips 20-30 reps depending on if you have strong or WEAK triceps… Remember to use all 3 of your triceps (that’s a joke)

Followed by

Bench jumps (I don’t care if Shelley’s legs aren’t breathing she has to do them anyways… and do them perfectly!)

15-20 reps Jump up and step down alternating legs each time.

3 sets

DB Lunges to the end of the gym floor and back x2 (this is counted as one set. You may need to chose a lighter weight for this Minimum 15lbs.

Followed by

Burpees up onto the bleachers 15 reps

Followed by

DB squat press for 15reps

3 sets

Put those weights away and finish off with that 1 mile Time trial again ;-)

Core work

Plank With alt arm + leg reach 20 total

Side bridge with oblique crunch 30 reps/side

Plank 30 sec

Side bridge-starfish with abduction (8reps/side)

And rest… Try to do this all with out dropping then rest for 45 sec and do it again…

3 times!

You are done after this! Thanks for the heads op on the “Short workout” Wednesday Laurie. I hope this make up for it.

Paul

These workouts are being posted for those who can answer NO to all questions in the Canadian Par-Q Physical Activity Questionnaire. If you have answered YES to any of those questions please consult your doctor before beginning any strenuous activities. If you are not sure how to perform any of these exercises please consult a fitness professional.

Wednesday's Workout

Here is Wednesdays workout. I hear that most will be staying indoors still so here is another indoor workout.

Enjoy!

Warm up with a 10 min jog building speed and intensity near the end of the 10 min

Lateral bounding down the straightaway of the track. Right leg then left leg. Walk around the corners. 2 sets follow each set up with 1 lap of running. After doing both legs and don’t forget the squat between each push off!

Bunny Hops down the straightaway of the track.

SHOW ME THE BUNNY! 2 sets. Run 1 lap between each set.

Run the loop! Both sets of stairs and 1 straightaway of the track. You will be doing this between each exercise I have you doing on the bleachers/gym floor.

1 Loop, 10 Burpees

1 Loop, 30 Jump Squats

1 Loop, 15-20 Plyo push ups on the bleachers… Add a clap for as many as you can and wear a helmet if needed ;-)

1 Loop, 30 Dips

Done like breakfast. Have a great day.

These workouts are being posted for those who can answer NO to all questions in the Canadian Par-Q Physical Activity Questionnaire. If you have answered YES to any of those questions please consult your doctor before beginning any strenuous activities. If you are not sure how to perform any of these exercises please consult a fitness professional.

Workout 1

Well its been a long day. I got some great pics to post but I will post your workout first. I hear that the workout will be done @ Wellness instead of at the park (PANSY'S).

Here you go!

1 mile run on the track! No treadmills here. OUTSIDE LANE THE WHOLE TIME. Cutting corners will give you a faster time. We don't want that. Time it! 10 laps = 1 mile

1 lap of lunges

10 sets of stars in the stairwell 10 sets every second step

Bench jumps (on bleachers) 20 reps man makers (pyramid) on gym floor (basketball courts)

2 sets

Burpees 10

Dips 15

Pushups 10 (5 second hold at the top 5 second hold at the bottom) This should take you 1:40 to do if your are doing it properly.

Plank 2 min 1 set

Side bridge with oblique crunch 20r/side 2 sets back to back

Mountain climber SLOOOOOOOW 20 reps on your hands and toes 1 set

Crunches with feet on bleachers 20 reps

Hit the showers!

Let me know if you used it and how much fun it was.

Enjoy! Oh yeah and suffer ;-)

Paul

These workouts are being posted for those who can answer NO to all questions in the Canadian Par-Q Physical Activity Questionnaire. If you have answered YES to any of those questions please consult your doctor before beginning any strenuous activities. If you are not sure how to perform any of these exercises please consult a fitness professional.

Group Ride

Tribalistic Ride,

Here is an open invitation for a group ride tomorrow morning.

Hey Everyone, Dont forget the group ride tomorrow @ 9:30am Starting at Birds Hill Park East Beach. We have reservations @ Pine Ridge for 1pm so come for lunch after the ride. This may be the last weekend to get out on the roadie! It may also be a good idea to have to running shoes out for a quick jog around the lake.