Training Log Archive: WandAR

Physio had a last minute cancellation so I got an appointment.
It is most likely a high ankle sprain. These take longer to heal than a regular sprain and can cause permanent damage if not taken seriously.
Absolutely no running for 2-3 weeks.
Cayuga 50 miler is gonna hurt.
Core and movie star arms here I come.

C • Physio 6

Had a breakfast event that had me in Ajax in the morning, so I figured I'd make a day of it & head for a trail run in Seaton & then check out Jocelyn Pain Palace at Running Free.
BiT tried to mess up my planned 16k/2hr with Jocelyn by starting at 4:30p.m. That would have had me waiting around a lot or risk me going home & not coming back.
So we decided to do a double. I met Jocelyn at the dump/dog park and we went on the first run.
Trails were in great conditions, just a couple of branches down and one block of ice.

After a break at Pickering Town Centre, back to the dump/dog park to meet BiT and Jocelyn for another run.
BiT was on fire. Super speedy.
Sadly just before our turnaround point I twisted my ankle and smacked it on a rock in the process. It was hurt. I have twisted my ankle a lot, but this is the first time I feared I couldn't continue. But continue we did, after a bit of walk off, but it was a struggle.
This is the first time I have ever done a double and I can see the benefit of it.
When we stopped the ankle really began to kill.
It is true that many things make me cry...men, muppet movies & Halmark commercials but I have never cried due to physical injury. However, I must admit I bawled the whole drive to Running Free.
But once there my hero Steve went out to get me ice.

C • So frustrating! 2

C • Ankle 9

I read and heard so much about Jocelyn's strength training sessions, that I just had to try it out for myself.
A little sad that I was interrupting what would have been an unexpected private session for BiT. As I think it would have made for a great AP log entry. :-D
As well, due to my ankle I had to modify a lot, which may have been a blessing in disguise.
And is the reason why I am only logging 30min, as I was icy my ankle the first bit and didn't do as many sets.
This is the type of ass kicking I totally need to do on a regular basis.
Highlights:
1.) When I was handed a 20lbs medicine ball and then said "Hell no!", when I found out what I had to do with it. Had to drop to 10lbs.
2.) There is a reason why there are no mirrors in this room. Like during sex, you really don't want to see the face.
3.) Sweaty sacks and sweaty balls.

Post burrito goodness. Thanks BiT!!!

C • Trooper 2

RPM Studio is starting a new program called Tribe.
There are 2 versions each 50min for 6 weeks, Core is 2x week & Fit is 3x week and more high intensity. This week is a trial week.
I went over to try the core today to check it out as I feel I need a jump start and structure to my strength training.
Only logged 40min as there were lots of instructions.
15min warm up: 3 sets of arm swings, shadow lifts, lunges, walk-outs w/ push-up.
22.5min circuits: 60/30/60sec 8 exercises in groups of 2
1.) toe taps, bridges
2.) cruches w/ straps, oblique twists w/ straps
3.) trx row, walk-outs w/ push-up
4.) bicycle cruches/twists, tantrum
Tantrum was the hardest. Lie on your stomach, like doing a superman, but lift alternating arm and leg and switch. Doing it faster makes it harder and really does look like a kid pulling a temper tantrum, hence the name. May not sound like much, but it was tough.
2.5min cool down: mobility stretching

Really shouldn't have felt like level 3 with the snail pace I was going but it did. I blame it on pulling my right quad muscle during the lunges at Tribe & the fact I only ate a hot cross bun at 9a.m. & a coffee.

Zumba step. The Ministry showed up.

Quad was unhappy.

3 sets of arms w/ 10lbs & 5 lbs weights
3 sets of legs (didn't use the ankles weights this time. I think I hurt my lower back using them last time)
3 sets of core
ending w/ ab wheel & push ups