Sweet Visor… |
As an event, we raised close to $30,000 for Mount Sinai’s Joseph and Wolf Lebovic Health Complex for Women and Infants’ Health. You can find out more about the cause and event at LevacAttack.com.
Sweet Visor… |
As an event, we raised close to $30,000 for Mount Sinai’s Joseph and Wolf Lebovic Health Complex for Women and Infants’ Health. You can find out more about the cause and event at LevacAttack.com.
On Sunday, I tried this WOD from AllAroundJoe, which combines swim intervals, burpees and sit-ups.
I completed the 5 rounds of 200m swim, 10 burpees, 10 sit-ups in 25 minutes flat, then did the 800m swim (after stopping to put on my wet-suit... doing burpees in a wet-suit on a hot summer day isn’t ‘hard’… it’s stupid… important to know the difference).
On Tuesday, I did a modified bike #WorkoutHack with less hill repeats due to the crazy heat and humidity. Check this out:
On Wednesday I tried our corporate gym’s ‘Tabata’ class. A warm-up, then 6 different Tabatas (most involved altenating whole body exercises on the 20 second work intervals). It was… intense, to say the least.
Friday was another hot day, and my weapon of choice was a Burbathlon. I’m hoping training in the heat gets my body acclimatized to it should the weather be as punishing on race day. I used this article to shape the kinds of strength work I’m trying to build into my Burbathlon workouts.
Fitness bloggers love to discuss what their mantra is; what do they repeat to themselves to keep digging deep and find the strength to keep going when they simply don’t want to anymore? Seek The Hard… I may have found mine.
What’s Yours?
How can I do a post about German beer on the 4th of July? Well, did you know that if it weren’t for a single vote, German would be the official language of the United States? If you didn’t, good for you, because it’s bunk. I can’t actually rationalize it too well. Anyway…
But this isn’t a food/drink blog, so I need another rationale to link up with the Purple Giraffe, and I have a good one. Janine also organizes a Virtual #RunForMemory to find a cure for Alzheimer’s Disease. Virtual Runs are fun ways that we can participate in a cause with online friends no matter where in the world they are. I try to pick some official event that can double its purpose; last time I wanted it to be a Snowshoe race for the Kyle’s Krusade, and though the snowshoe part didn’t work out then, I still wanted this to have a little something extra to make it challenging and meaningful.
Well, our work run club was staging a race in some of the most hot and humid weather we’ve seen this year, and this was a mere 3 days after my Muskoka 5150 Olympic Triathlon experience.
Check out that temperature and humidity. The words I used to describe it to my wife were “Death March”. And yet it was worth it. I donated to the Alzheimer’s Research cause and you can too (just use the Donate button on the Purple Giraffe site).
We are on the cusp of having unprecedented longevity thanks to better scientific understanding of our bodies and better healthy living practices… yet it’s a terrifying idea that our minds could get left behind. Read the Alzheimer’s facts on Janine’s site.
I confess I have an ulterior motive; I want the Lightning Kid to grow old and live as independently as possible when my wife and I are long gone. People with Down syndrome are prone to dementia as they age, and there is considerable overlap in Alzheimer’s research that could apply to those individuals too.
I confess I have a second ulterior motive… a free Beer Koozy for participating. See how I brought it back to beer? That’s Synergy people!
Please consider participating in the #RunForMemory and/or donating to #EndAlz.
The Zucchini was for lunch, traditionally the warm meal, whereas dinner is lighter. |
I didn’t do any food photography or else I’d offer you a better view of Spaghetti Ice Cream. Note the Lightning Kid’s smeared face and trademark electrified hair. |
See Parts 1 and 2 if you haven’t read them yet.
DAY 9:
Still more rain and cold that morning – it was starting to really get to me. It was either pouring or drizzling all. the. time. We managed to while away the morning knowing we had a game plan for after the midday nap – Jack’s Fun World – an indoor playground built in an industrial warehouse space – it was HUGE. I started calling it “Captain Jack’s” after a song Shark Boy had learned at daycare – especially because it reminded me of another Captain Jack Song.
The place was filled with ball pits, climbing structures, trampolines, slides and such which were included in the admission as well as things that costed a surcharge – bumper boats, video games, mini-golf, and those stationary rides you find in shopping malls like cars, trains and helicopters that shake when you put coins in. To my utter disappointment Shark Boy wanted nothing to do with the former attractions and insisted on the latter (I refused to spend an extra cent). It’s not that I found that kind of preference shocking in general – I probably would have done the same thing at his age – but it seemed so out of character for HIM.
After a meltdown about me not springing for mini-golf clubs (how does he even know what that is?) my low-blood sugar detector went off, and we got both kids some ice cream. That seemed to do the trick – he was into the ball pit and climbing structures in is usual way – seemingly teleporting from one end to another – and generally taking years off my life as I’d lose sight of him every few minutes.
He’d give us another example of his over-abundant energy levels before the night was out. Our hosts, my father-in-law and his wife had the idea to have dinner at the local resto-pub – it’s a short walk away from the house. Shark Boy got a chance to show off his new bike and his ability to ride it, while my father-in-law opted to spare himself from the rain and make the short drive. We crossed the street, put him on the bike, pointed him in the direction of the restaurant and off he went. I was carrying the Lightning Kid and I lost sight of him quickly. It took me a good minute to realize that our two ladies who were walking ahead of me had no idea how far ahead he’d gotten and when they started trying to catch him they’d be far too slow. I dropped the Lightning Kid off with his grandfather at the restaurant then took off at my top speed. I was in jeans and running shoes and I went full out for 600 m before I even saw him. His grandfather’s wife had asked a jogger (with a better head start than me) to stop him. He was already at a major intersection when normally his habit was to stop at every crossing.
I was too winded and angry to muster a good scolding or punishment so I put him back on the bike back toward the restaurant with instructions to stop when he reached his mother. He ignored that and blew right by her. Another sprint for me and bike privileges revoked – my idea to throw the bike into the river was not taken seriously by anyone. I guess I should have been grateful to do some speed work – but safety first, especially for the kids.
DAY 10:
I guess the night cooled off any bike-related anger. My father-in-law, a.k.a Opa wanted to take Shark Boy on a longer bike ride. We planned to meet in town; my wife, the Lightning Kid and I would go in by car – while Opa and his wife would take Shark Boy through the forest on the bikes. I had my reservations but if they wanted to take on the challenges of a preschooler, more power to them. I told him not only to listen to when they told him to stop, but to ask them to stop if he was getting tired.
They ended up taking a wrong turn in the forest looking for a pen where wild boars are kept (not so wild, I guess) and long story short – they rode 10 km. He’s three and a half. He’d been riding a bike for less than a week at this point. He even had too much spare energy to sit still in a chair at the restaurant were we all ate lunch together (“Weil” – aptly name since service took a “while”). Fortunately we were seated outdoors (the weather was finally warming up – in fact the intense sunlight took some getting used to) in the pedestrian area of town so he could run around.
We ate Flammkuchen and afterwards we went to an Italian Ice Cafe that had a Spaghetti Ice Cream so good it made the last one I had in Bad Homburg seem like hot garbage.
We got home and put the boys down for an afternoon nap and I took that as a cue to get a run in. Shark Boy’s achievements of the day inspired me to go long – I skipped my *Burbathlon* antics to taake a route along the river Havel. I needed my hydration pack along since lunch had made me thirsty, but that also let me take my camera long to get some pictures from the riverbank. 12.5 km – my longest run since the *Chilly Half-Marathon*. I had a respectable pace that I liked, though I think I missed the negative split.
DAY 11:
German Hay Fever seemed to have been worse than the home brew and the Lightning Kid was still experiencing lots of wake-ups and still consistently getting up at 5 AM. These two factors had me too tired to do much on my morning walk with the Lightning Kid beyond a few toe-touching type light exercises and some triceps dips.
Get two of every animal… |
The weather turned so nasty that hail pellets are overflowing the gutter. The day’s Saving Grace (or saving throw, for you geekier types) is a date night at a nice Italian restaurant.
DAY 12:
We take a riverboat cruise from Tegel back to Heiligensee – keeping a 1&1/2 year-old safe, yet happy on a boat is a lot of work but a mid-day snack of Berlin Currywurst knocks an item off the ‘must-eat’ list…
My allergies were starting to kick into high-gear… the congestion from hay fever relegated me to the couch for snoring but it works out since I’m better able to greet my brother and his family when they arrive late that night: Let the Games begin!
There’s two important mothers who have helped make me the man I am today, and if part of who I am is a triathlete, then they’re a big part of that too. Let’s do this in chronological order…
The Human Totem Pole from last year |
Happy Mother’s Day (or Mothers’ Day… there could be more than 1 mother in your life!) How have the Mothers in your life shape your healthy lifestyle?
It’s hard for me to write about an event that I know will be covered by others (and they’ll do a better job of it too) and since this was a social event rather than a training session or a race, it’s even more out of my wheelhouse, but here goes nothing…
Saturday May 4th (happy Star Wars Day!) was the eve of the Goodlife Toronto Marathon, and several Fitfluential Ambassadors were getting together to welcome Brian, the Pavement Runner to town and wish him good luck on the race. The whole thing was put together by Krysten, the Darwinian Fail. They’re both great sources of leadership and inspiration in the running community, so any meeting of the minds between the two was sure to be the place to be!
The choice of venue/activity was carbo-loading at the Old Spaghetti factory; I don’t need a race as an excuse to eat pasta… let’s hope this doesn’t set my DietBet back too far! One of my blogger heroes, Janice the Fitness Cheerleader got in touch and we carpooled to downtown Toronto for the event. (You’ll notice I always include their blogger name – luckily my brain managed to stick to actual given names, but my instinct was always to use online handles, like they were superheroes with secret identities or something!)
We sat at the end of the table and were soon joined by Phaedra from Blisters and Black Toenails who organized the great #BostonStrongTO run, in short, another online running community leader (do you see a pattern yet?). Go to her blog for another recap of the night.
It was the first time I’d met people who I only knew online in real-life (unless I count the old days of internet dating *shudder*). I have to admit there’s an underlying awkward vibe that goes largely unacknowledged, but I think everyone feels it all the same. The good news is that the crowd is so like-minded in their interests – running, social media, triathlon, blogging, health and wellness that good conversation is pretty much non-stop. There was just a lot of warm, fuzzy feelings as everyone wanted to support the racers, who wanted to support the community of Boston. If you weren’t racing, you still had training or wellness or blogging goals that everyone wanted you to be able to achieve too. I even learned about a couple of kids Tri events that bear further looking into…
It starts with a hill and a path into the woods…. |
The Big Hill to Climb |
Dips in the trail… |
This pic was taken in a colder season… but you can see the lunge with a swing. |
DAY 1
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DAY 2
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DAY 3
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DAY 7
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WEEK 2 BASE2
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WEEK 4 BASE 4 RECOVERY
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FARTLEK
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LONG RUN
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WEEK 5 BASE 5
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FARTLEK
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WEEK6 BASE6
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FARTLEK
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LONG RUN
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WEEK 7 BUILD 1
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EASY X
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WEEK 8 BUILD 2 RECOVERY
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WEEK 9 BUILD 3
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SI RUN
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WEEK 10 BUILD 4
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SI RUN
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ENDURANCE RUN OR X + OPTIONAL EASY X OR RUN | STRENGTH
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WEEK 11 BUILD 5 RECOVERY
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5K RACE
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WEEK 12 BUILD 6
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WEEK 13 BUILD 7
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WEEK 14 BUILD 8 RECOVERY
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10 K RACE
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WEEK 15 BUILD 9
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WEEK 16 BUILD 10
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MP RUN (10)
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WEEK 17 PEAK 1 RECOVERY
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10 K RACE
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WEEK 18 PEAK 2
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WEEK 19 PEAK 3
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EASY X
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MP RUN (12)
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MI RUN
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ENDURANCE RUN OR X + OPTIONAL EASY X OR RUN | STRENGTH
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WEEK 20 PEAK 4 RECOVERY
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OFF
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10 K RACE OR HALF MARATHON
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WEEK 21 PEAK 5
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EASY X
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WEEK 22 PEAK 6
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WEEK 23 PEAK 7
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OFF
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WEEK 24 PEAK 8 RECOVERY
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OFF
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RACE PREP
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OFF
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10 K RACE OR HALF MARATHON
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DAY 1
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DAY 2
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DAY 3
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DAY 4
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DAY 5
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DAY 6
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DAY 7
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WEEK 1 BASE 1
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EASY BIKE
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EASY BIKE OR EASY X STRENGTH
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LONG BIKE
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WEEK 2 BASE2
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OFF
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LONG BIKE
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WEEK 3 BASE 3
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LONG BIKE
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WEEK 4 BASE 4 RECOVERY
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OFF
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FARTLEK
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EASY BIKE OR EASY X STRENGTH
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LONG BIKE
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WEEK 5 BASE 5
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EASY X
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EASY BIKE + TABATA
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FARTLEK
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LONG BIKE
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WEEK6 BASE6
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FARTLEK
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LONG BIKE
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WEEK 7 BUILD 1
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EASY X
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WEEK 8 BUILD 2 RECOVERY
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LONG BIKE
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WEEK 9 BUILD 3
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EASY X
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LONG BIKE
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WEEK 10 BUILD 4
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EASY X
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SI BIKE
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
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LONG BIKE
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WEEK 11 BUILD 5 RECOVERY
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OFF
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AT BIKE
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SI BIKE
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EASY BIKE OR EASY X STRENGTH
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5K RACE
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WEEK 12 BUILD 6
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SI BIKE
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
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LONG BIKE
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WEEK 13 BUILD 7
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AT BIKE
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LI BIKE
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
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LONG BIKE
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WEEK 14 BUILD 8 RECOVERY
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OFF
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EASY BIKE AND/OR EASY X
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10 K RACE
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WEEK 15 BUILD 9
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EASY X
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AT BIKE
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LI BIKE
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
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LONG BIKE
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WEEK 16 BUILD 10
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EASY X
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MP BIKE (30)
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EASY BIKE AND/OR EASY X STRENGTH
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LI BIKE
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EASY BIKE AND/OR EASY X
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
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LONG BIKE
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WEEK 17 PEAK 1 RECOVERY
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OFF
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EASY BIKE AND/OR EASY X
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10 K RACE
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WEEK 18 PEAK 2
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EASY X
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AT BIKE
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LI BIKE
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EASY BIKE AND/OR EASY X
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EASY BIKE AND/OR EASY X STRENGTH
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LONG BIKE
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WEEK 19 PEAK 3
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EASY X
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MP BIKE (35)
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MI BIKE
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EASY BIKE AND/OR EASY X
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
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LONG BIKE
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WEEK 20 PEAK 4 RECOVERY
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OFF
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EASY BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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MI BIKE
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EASY BIKE + TABATA
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EASY BIKE OR EASY X
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10 K RACE OR HALF MARATHON
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WEEK 21 PEAK 5
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EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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MI BIKE
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EASY BIKE AND/OR EASY X
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
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LONG BIKE
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WEEK 22 PEAK 6
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EASY X
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AT BIKE
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MI BIKE
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EASY BIKE AND/OR EASY X
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EASY BIKE AND/OR EASY X STRENGTH
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LONG BIKE
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WEEK 23 PEAK 7
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OFF
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AT BIKE
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EASY BIKE STRENGTH
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MI BIKE
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EASY BIKE OR EASY X
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EASY BIKE OR EASY X
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ENDURANCE BIKE
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WEEK 24 PEAK 8 RECOVERY
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OFF
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EASY BIKE
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EASY BIKE AND/OR EASY X
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EASY BIKE
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RACE PREP
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OFF
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10 K RACE OR HALF MARATHON
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Mon
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Tues
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Wed
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Thur
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Fri
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Sat
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Sun
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Week Ending on Date
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WEEK 1 BUILD 1
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EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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SI BIKE
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EASY BIKE AND/OR EASY X
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
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LONG BIKE
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5/5/2013
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WEEK 2 BUILD 2 RECOVERY
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OFF
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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SI BIKE
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EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
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5K RACE
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5/12/2013
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WEEK 3 BUILD 3
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EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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SI BIKE
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EASY BIKE AND/OR EASY X
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
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LONG BIKE
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5/19/2013
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WEEK 4 BUILD 4
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EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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LI BIKE
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EASY BIKE AND/OR EASY X
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
5/26/2013
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WEEK 5 BUILD 5 RECOVERY
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OFF
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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EASY BIKE
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EASY BIKE AND/OR EASY X
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EASY BIKE AND/OR EASY X
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10 K RACE
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6/2/2013
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WEEK 6 BUILD 6
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EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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LI BIKE
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EASY BIKE AND/OR EASY X
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
6/9/2013
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WEEK 7 BUILD 7
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EASY X
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MP BIKE (30)
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EASY BIKE AND/OR EASY X STRENGTH
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LI BIKE
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EASY BIKE AND/OR EASY X
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
6/16/2013
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WEEK 8 PEAK 1 RECOVERY
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OFF
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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EASY BIKE
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EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X
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10 K RACE
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6/23/2013
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WEEK 9 PEAK 2
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EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
|
LI BIKE
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EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X STRENGTH
|
LONG BIKE
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6/30/2013
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WEEK 10 PEAK 3
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EASY X
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MP BIKE (35)
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EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
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EASY BIKE AND/OR EASY X
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
7/7/2013
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WEEK 11 PEAK 4 RECOVERY
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OFF
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EASY BIKE
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EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
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EASY BIKE + TABATA
|
EASY BIKE OR EASY X
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10 K RACE OR HALF MARATHON
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7/14/2013
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WEEK 21 PEAK 5
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EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
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EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
7/21/2013
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WEEK 22 PEAK 6
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EASY X
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X STRENGTH
|
LONG BIKE
|
7/28/2013
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WEEK 23 PEAK 7
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OFF
|
AT BIKE
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EASY BIKE STRENGTH
|
MI BIKE
|
EASY BIKE OR EASY X
|
EASY BIKE OR EASY X
|
ENDURANCE BIKE
|
8/4/2013
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WEEK 24 PEAK 8 RECOVERY
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OFF
|
EASY BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE
|
RACE PREP
|
OFF
|
10 K RACE OR HALF MARATHON
|
8/11/2013
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Represent! |
Courtesy of Blistersandblacktoenails.blogspot.com |
The way it was working out, it would take 3 laps to finish the 5km. The Lightning Kid was starting to get impatient (i.e. tired, fussy, hungry) with the whole thing, and the last lap was pretty much a torture of screaming. We split up so I could get him back to the parking lot faster, while Shark Boy tried his hand at running about a half kilometer. His enthusiasm warmed my heart with pride, but I think we need to teach him about pacing if he wants to last as long as a kilometer. He also needs to learn about watching his step, since he tripped within the first 10 strides. He would have made better time if he hadn’t stopped for “hug breaks” with his mother; I can’t hold that against him, in fact, he may have discovered a new running method! Imagine instead of walk breaks or water stations along a race, you could get a hug from your mom… maybe you’d get a personal best!
The Grenadier Restaurant kept their cafe/snack bar section open long enough to feed us, and then we packed it all in and got the kids home for a late bedtime routine. I’m still sad and sorry for what happened on April 15th 2013, but if I can take a little solace in something that came from that day, it’s that it gave me an opportunity to make April 22nd 2013 a special day.
For a recap from within ‘the pack’ head over to Blisters and Black Toenails.