Tag Archives: exercise

Greater in scope than I thought

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It was my buddy Dave’s idea, ‘Let’s Everest the Crunch’… climb a nearby power line trail that we’ve been doing together since January 2021, 37 times to reach the height of Mount Everest. We decided we’ll give it a go over a 48 hours span on August 21st and 22nd of this year, and that we will only be going up, and getting rides back down. We started to increase our volume at the end of last year and then I had to pause for injury recovery.

Last weekend we did 6 times up and we both struggled a bit. We didn’t hydrate enough and while we were eating protein bars, we really didn’t add any carbs to sustain us. Today was different. We were very prepared and we did 10x up (before our traditional last walk down at the end), and it was easier than the 6 we did last weekend. That said it was still challenging and looking at the stats, I can see why.

All along, I’ve been thinking of this in terms of altitude. We’re going up the Coquitlam Crunch 37 times, which slightly exceeds the height of Everest. After doing 10 today, I looked at some other stats and a simple multiplication (x3.7) gets me to the totals for Everesting the Crunch in August.

Today we did over a vertical half marathon and that will mean we will be doing just over 2 uphill marathons in less than 48 hours. We will be walking up hill for at least 19 hours in those two days. And we will be walking over 100,000 steps… again almost all uphill.

I hadn’t realized the magnitude of what we were attempting until I saw today’s stats. Dave has run a marathon and has done a few ultras. Before today, my longest distance was a half marathon, and today I broke that distance record. Over those 2 days in August I have to add an additional 60 kilometres!

It’s definitely going to be a challenge!

It’s going to be tough

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A while ago my buddy, also named Dave, and I decided that we were going to Everest the Crunch: Travel 37 times up the Coquitlam Crunch, which is equivalent to the height of Mount Everest, in 48 hours. We’ve been doing the crunch regularly since January 2021, and today was number 239 since then.

Today was also a day when we went up the Crunch 6 times, and then walked down once (we only count it as 1 crunch because we only went down it a single time). We organized rides and drove our own cars up at the start and after 3 trips up, so that we could drive down as well.

Six is the most trips up we’ve done. We did 5 a while back then had a several week slowdown thanks to m sciatic pain that I was dealing with. The pain is gone, but it did set us back a fair bit. Today I realized just how much it set us back. We are just under 10 weeks away from our attempt to do 37 trips up this hill, and as of today the most we’ve done is 6… and the 6 took a lot out of me!

Like I shared in a video, we didn’t hydrate well enough.

https://www.instagram.com/p/DZlCR2ykv9e/?igsh=ZGZvZGZocWRicnc1

Also, I think we ate too much protein and not enough carbs. But even fixing that next time, going 6 times up, just under 1/6th of what we’ll be doing in August, took more out of me than expected.

I think Dave and I will succeed with this challenge, but I’ll openly admit that it’s going to be a lot harder than I originally thought.

I can’t wait

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Yesterday after work I wrote a longer, rather dystopian post about the future of AI. I developed the idea and the start of the title the night before. I thought up the end of the title, the 3 scenarios, on the drive to work, and I sat at my desk at about 4pm and wrote the post in just over an hour. This was a rare opportunity where I was able to sit, completely uninterrupted for that long, and just wrote a piece, start to finish… I did need some edit time after I published it because I had another work event in the evening, so I couldn’t sit longer and do the final edits.

And that’s what I can’t wait to do when I retire. I want dedicated, uninterrupted writing time. Not like right now, when I’m rushing to get most of this done before connecting with a friend to get a pre-work workout in. Not a 30 minute window where I try to get everything down, create an image, post and share online. Instead, I want an hour or more of undisturbed writing time.

This doesn’t always happen in the summer. I’ll often still feel rushed, with family commitments and other daily activities getting in the way. But it is my hope that in retirement I can actually schedule time to write, make it a priority, and a regular part of my daily routine.

Since joining a gym back in November, I’ve felt very rushed with my writing. It only takes about 12-15 minutes to get to the gym, but the commute costs me roughly a half hour more than my regular morning routine before joining. My workout is also a bit longer than it used to be. So the cost in time has come at the expense of my writing. And often I have to push my daily write to the evening when I’m tired and just want to get it done for the day.

I can’t wait to have more time just to write!

Upside down

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I’m currently lying on an inversion table. I have no idea if this will help with my sciatica pain, but while I wait for a pain clinic appointment I’m willing to try anything. The meds given to me don’t seem to help, and I’ve stopped taking them. I do my physio exercises religiously, and still I’m uncomfortable any time that I stand for more than a few minutes.

So upside down I go for a few minutes at a time. I’ll try to do this a couple time in the morning and in the evening over the next week, and hopefully by the March break I’ll feel a little relief. It’s so challenging to live moving from seated position to seated position. Up until now, I’ve spent most of my life avoiding sitting and now it’s my relief.

The good news is that the pain level is tolerable as long as I’m not put in a position where I need to stand for a long time. The bad news is that I’ve been dealing with this since December, and I’m not sure if the end is in sight yet?

So, upside down I go again.

Understanding my limits

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I’m dealing with a form of sciatica down my leg that is triggered from standing up. I spent the majority of my adult life avoiding sitting, and now it’s sitting that gives me relief. I’m also dealing with golfer’s elbow, which is easy to aggravate in the gym, but doesn’t usually bother me in my day-to-day activities.

I know the golfer’s elbow has lingered because I use it a bit too much in my workouts and I don’t always stop when it bugs me… in other words, I don’t really know my limits for what I can do with my elbow, until I do too much.

My leg is keeping me humble. I’m really being careful and that’s because I’m tired of this pain lingering. I’ve stopped walking on the treadmill and I ride a low seated stationary bike for my cardio, I am avoiding leg exercises for now, and I’m choosing to sit every chance I get. And of course I’m actually doing the physio exercises I’ve been given… every day!

Still, I’ve now gone to a doctor and I have painkillers to help me reduce the leg pain. My challenge now is to still understand my limits and not try to do too much just because the pain isn’t as bad. It’s hard to do this, despite the fact that I need to be smart and patient. I’m just stubborn, and always feel like limits need to be pushed all the time. I need to remember that there is only a small gap between stubborn and stupid.

More rest

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I’m going to physiotherapy. I’m going to massage therapy. I’m doing my stretches and exercises. And I’m still dealing with leg pain that gets triggered from standing. Until a week ago I could just sit for 5 minutes and the pain would fade. I could walk on the treadmill or up/downhill, and even run, and felt no pain… but after 3-5 minutes standing in the shower, shaving & brushing my teeth, or making food, the pain returned.

For the last week and a half, the pain has crept into activities where I’m mobile and moving, and then has been slow to subside, even when I sit.

So, I’ll keep doing my stretches, keep going to physio and massage, and even seek more medical help. What I’m also going to do is give my legs more rest. I’ve been pushing hard, I’ve seen amazing gains… but my body is telling me that it needs a break. I’m going to go easy on my legs, and give this issue some time to heal.

Cardio time

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Last year I wanted to do one Max VO2 training session a week, but I really did it only every 2-3 weeks. This year I’m committed. My activity of choice right now is 8 one-minute sprint intervals. My interval timer is actually set to 1:15 high intensity followed by 1:10 low intensity. The reason for the additional time is that it takes about 13 seconds to get the treadmill from my low intensity walk, at a 3.4 pace, to my high intensity pace starting at 8.6 and progressing to 9.4 on the final one (I skip 8.7 for those that are math inclined).

I thought I’d share the stats from my watch for the last 3 runs, and then I can see how I compare closer to the end of the year.

January 11, 2025

January 14, 2025

January 20, 2025

I’m actually not trending well, with my average and overall heart rate going up, but fluctuations are to be expected and that’s why I decided to share the last 3. There are two big challenges ahead. The one I have control over is dedicating to doing this at least once a week. The one I have less control over is seeing how quickly I can get my heart rate to recover and if I can decrease my overall peak heart rate doing the same activity… this challenge should be achieved just from the commitment to do this weekly.

Time will tell, and the data doesn’t lie.

I wasn’t quite prepared

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Today I learned a good lesson. I’m in pretty good shape, but almost all of my cardio training has been under an hour. The only exception has been training to Everest The Crunch, (climb a local power line hike 37 times in two days this coming August, to exceed the height of Mt Everest). Two weeks ago we did 4 times up and ended with one trip down the crunch.

This week we did one more trip up for a total of 5 up then one down.

It was a gorgeous day. We got started by organizing cars and help driving at the top, then headed down to the base and started walking up around 7:45am. At that time the sun wasn’t out yet and I was dressed warmly, but not appropriately. This was my first mistake. I was wearing heavy, fluffy long underwear under water resistant track pants, and a cotton shirt under a hoody and a rain shell.

By the end of the second trip up the hill I was a hot mess. My long johns and cotton shirt were soaking wet. I felt either too warm or chilled from the sweat, there was no happy medium.

My second mistake, and the bigger of the two, was that I didn’t eat enough. I brought no snacks, and only had a protein shake about 45 minutes before starting. There is a stairs section of the crunch that always gets my heart rate up pretty high, and on both the fourth and fifth trip up the hill my heart rate didn’t really go down after the stairs. Basically, I was running on empty.

My buddy, Dave, who is doing this adventure with me (it was actually his idea), appropriately lectured me. And, I’ll be wearing quick dry layers and bringing more sustenance than half a water bottle of flavoured water the next time we are doing 3 (and more) hours of exercise. Lessons learned.

The good news is that 5 trips up still felt completely doable, and I’ll be prepared to get to the next level in a few weeks when we go for 8 trips up. We are still a long way from being ready for 37 trips up in 48 hours, but I’m confident Dave and I will be ready when the time comes… especially since I’ll be a bit more prepared.

Slow to go

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My resting heart rate will often drop to around 50bpm when I’m lying down and below 55 when sitting still for a while. I just checked my pulse on my watch and sure enough it’s showing 55bpm right now. When I don’t start my day with exercise, like today, I find it hard to kickstart my day. It’s almost 6pm and I haven’t done 1,700 steps yet.

The good news is that I’m about to get on my exercise bike and that will get me going. It’s the holidays and I don’t mind having a lazy day, but this is a good reminder that morning exercise doesn’t just invigorate me, it prepares me for a far more active day.

Essentially, I’m like an old car, needing a bit of time to warm my engine up… slow to get going but reliable as can be once I’m on a roll.

Tracking training

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I’ve got to say that I love my new watch, the Garmin Venu 4. I’ve been very interested in tracking my training, but have only been tracking my number of training days until getting the watch. Now I get to see what my speed and heart rate are during my workouts, among other things.

I try to do most of my workouts in Zone 2, but my watch says I’m actually in Zone 3. My next bit of research is determining if I’m going harder than I should or if I am just in good condition for my age. More data needed before I decide.

Today was my second time with my watch on an interval run. I do a warm up walk then 8 intervals, high intensity for 1:15 and low intensity for 1:10 eight times, then a cool down walk. The high intensity is really just for a minute and about 3 seconds because it takes 12 seconds to get the treadmill from 3.4 at low intensity to a range between 8.6 to 9.4 for my progressively faster high intensity intervals.

What’s really awesome is getting the data about my workouts from my watch. Here is just some of the data:

This is just my second data point for intervals so I’m creating a baseline from which I can hopefully see progress. Until now my only data has been how tired I feel. Now I can dig a lot deeper and actually see gains. I can also make sure that I’m training at the right pace. High intensity intervals aren’t exactly fun. Collecting data on them and getting results to compare over time will make them just a little bit more enjoyable.