Tag Archives: training

Prep Day

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My Japanese yams and butternut squash have been baked. I’ve got 3 ziplock bags filled with a mix of salted cashews, pumpkin seeds, dried cranberries, and nerd clusters. I made a huge vat of meaty pasta sauce last night and had a massive bowl of pasta for lunch today, I’ll have another one tonight. I’m also going to boil some eggs and stack my energy drinks in the cooler tonight. Next up, packing my clothes, including rain gear for Saturday.

Today is a prep day for Everesting The Crunch. We start tomorrow morning at 6am. I’ve got a few more things to prep, but the most important thing will be an early bedtime and a good nights sleep.

I’m excited, but also dreading it. I know it’s going to be hard and there is too much time to think. Tomorrow I’ll just be excited, and the most important thing will be to start slow, to curb enthusiasm and adrenaline, and recognize that this is a marathon (an uphill double marathon over 2 days… 30-32 minutes at a time), it’s not a sprint.

I’m not just preparing my supplies, I’m preparing my mind too.

Gains not pains

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I lift heavy in the gym. Not crazy or super strong, but for how much I weigh, I can move some heavy weights. That said, my age has changed my strategy on how I do this… safely. When I was younger, I’d often lift to my maximum, my one-rep max. Now, I don’t know what my one-rep max is for any of my exercises? I never try.

Instead, I work to get every set to 10-12 reps. When I can get 10-12 on my third set, that’s when I consider moving up in weight. That happened today on shoulder press. When I move up in weight next week, I will be at that new level for a long time, I’m not going to get to 10 reps any time soon… And that’s ok.

I haven’t moved up in weight for bar bench press in a couple years, but I have significantly improved my free weight barbell bench press. Why? With the bar, I feel a lot of pressure on my shoulders. That doesn’t mean I don’t push hard. I’m still only at 5-7 reps for my last 2 sets, I just haven’t seen gains with the bar, and again that’s ok with me.

The point being, with any set I’m still going to the point where I’m struggling to get to 10-12 on my second last set. I’m going to hopefully get 4-7 reps on the 3rd set. I’m going to be pushing my muscles to fatigue. What I won’t be doing is straining to lift a heavier weight which I can only lift 1-2 times. Those days are over.

I’m so much better at listening to my body now. I’ll lift lighter when I feel fatigued. I’ll adjust my hand placement or change my workout when a set doesn’t feel right. I’ll sacrifice lifting heavier for good form. That said, I still need to do a lot of self-talk to temper pushing hard with pushing smart.

And while I’m doing my best to lift safe and smart, I also want to push hard and make gains. I’ve got a few more years of gains to make, as long as I stay healthy.

Holiday training

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In less than a month I’ll be ‘Everesting the Crunch’, (follow @EverestTheCrunch on Instagram). We travelled to Kelowna yesterday, and it was a no workout day, so in keeping with my commitment to ‘never miss two days in a row’, I had to get a workout in. I decided a brisk walk up a nearby hill (x4) with pushups at the top and bottom would suffice.

Unfortunately once my heart rate was up, I could taste the smoke from nearby fires, but at least it wasn’t as bad as yesterday, when Kelowna had the worst air quality in the world. And admittedly, I was still feeling the affects of some afternoon drinks at the campsite… but off I went anyway.

Well it turned out to be a full-on 46 minute workout with my heart rate peaking above 150 at the top of the hill all 4 times, while never going faster than a brisk walk. What matters is not missing 2 days in a row, and going up hill to keep the training going for Everesting the Crunch.

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Dave Sands and I will be going up the Coquitlam Crunch 37 times in less than 48 hours, August 21st & 22nd. That’s 9km vertical, the distance walked (mostly up hill) will be 2 marathons, and it will take over 19 hours of walking time.

If you are local, you can join us for a crunch or two and/or donate to support local mental health initiatives. You can donate here.

Training continues and a poster

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We just finished going up the Coquitlam Crunch 6 times, and walked down it once. Now we are home for a few hours, then on the Crunch again at 6am to do 2 more before work. All part of our training to do 37 times up the Crunch on August 21-22. Why 37 times? Because that’s the height of Mount Everest. We are attempting to Everest the Crunch.

Here is the poster, with a QR code if you are interested in donating towards mental health initiatives in our community.

One other request: Join us for one trip up. Follow @EverestTheCrunch on Instagram to see what times we’ll be starting our way up from the Scott Creek parking lot, meet us and hopefully join us for one of our thirty seven trips up.

It’s going to be a real challenge, but Dave and I are up for it!

Oh, and tonight we saw a baby bear (no mama, and we were in our cars repositioning then at the top to drive down so we were totally safe), several rabbits, and two deer. The second deer didn’t run when we passed her. She just watched us as we walked by less than 10 feet from her.

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.

A bigger gig economy

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The gig economy is a system where people work as freelancers or take on side jobs for companies instead of having a regular full‑time position. Uber drivers are a great example of this. There are a few reasons why I think the gig economy is going to grow:

  1. High prices are making a side hustle of some sort essential if you want to enjoy things beyond what salaries allow.
  2. Companies like the structure because pay is based on performance rather than a set salary.
  3. Entertainment is shifting to live performances, gigs, as a primary form of earnings. Getting your music to stream is not enough to keep most musicians going without a concert tour.
  4. A trend now in social media, is to see a lot of affiliate marketing. Only the biggest of social media stars can make this a full-time living. For the vast majority affiliate marketing is nothing more than a gig economy.
  5. We are going to see a wave of AI trainers needed to train robots to do everyday skills. Work as a maid in a hotel? We’ll pay you to wear a GoPro for two weeks while you work. That video will train an AI that’s going to take your job less than a decade later.

Companies are afraid to hire full time staff. Money is better spent on technology than on training a human on a fixed salary. As a result, the gig economy is just going to get bigger and bigger.

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.

Leg day

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One of my health goals this year is to increase the size of my legs, specifically my quadriceps. I think that for their size, they are pretty strong, but that’s relative because they are pretty skinny.

Proportionally I look like a guy who chooses to skip leg day. That’s not fully true, I work my legs almost daily, but that’s usually a weighted walk on the treadmill, or once-a-week sprints, and of course, mentioned many times here, the Coquitlam Crunch walks weekly.

Basically, I exercise my legs more than any other part of my body… but almost always walking, and for cardio rather than explicitly to strengthen and grow them. If I look back at last year, I’d guess I did about 40 or so leg days, barely over once a week for only 75% of the weeks in 2025. Then to start this year, I did legs on the 1st, then today, on the 11th.

My goal, which I will be tracking, is to get at least 78 dedicated leg days in this year. That’s an average of 1.5 times per week. This is harder that it would seem because I need at least 2 days rest after a leg day before my training to Everest the Crunch, because climbing the Crunch progressively more times to train is by no means fun after a leg day.

One thing I hate about leg day is that I find of all my body parts legs hurt the most for the next two day. That means over 150 days this year that I’m going to feel sore legs. Yuk. But if I’m going to gain another 10 pounds, another goal I have for the year, most of it will need to be on my legs. I’m not going to get much bulkier in my upper body, so legs are the place I have the most potential to grow.

So there it is, I’ve put my goals out into the universe, now I’ve got to make them real. Leg day #2 done for the year… I’ll link back here at the end of December.

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.