P90X Phase One - Day Seventeen

I have the past two days of P90X, one because of travel and the second because of illness. Monday had to be the worst day on the ferries I have ever experienced.The first ferry out of Earl's Cove was an hour late. Which made us late for the ferry at Langdale. We had a two boat wait while in Langdale, so my evening was completely shot. So no Chest and Back workout.

The next night, my cold was getting the best of me, and so no workout. So tonight I was really looking forward to getting back on track. Tonight's workout was Shoulders and Arms, which is one of my favourites. I upped the weight and lowered the number of reps. That sure made a big difference. I could barely hold the pencil to mark down my info after each exercise. I tried to do each exercise to failure, and at one point I thought I was going to drop one of the weights on my head during the laying down triceps extensions.

This weeks schedule is a little crazy trying to get all the workouts in, I might decide to re-do this week.

P90X Phase One - Day Fourteen AM

I was so bagged from traveling up the coast yesterday, that I did not do the Kenpo workout, but did it this morning instead.

This is definately a cardio workout, wth not much if any breaks inbetween sets. For the breaks you have a choice of running in place, jump rope, and jumping Xs, or actually taking the 30 seconds break. I did the cardio. This workout is a tough one. I main problem was with the kicks to the side and back. I had to really slow down and concentrate on my form, verses speed and power.

Hopefully I will find time tonight to do the X Stretch workout, but I am not going to hold my breath.

P90X Phase One - Day Twelve

Another round of legs and back. This time I didn't progress as well as I wanted. I managed to do one or two reps more on some of the pull ups, but basically stayed the same.

The wall squats are a killer. I still can't go the full 60 seconds at 90 degrees. For some reason I am better at the one leg version verses the two leg one. Also my coordination when doing the three way squats with kicks, is quite humorous to watch. What a spaz, but I still keep going no matter how stupid I look.

One Year To Go

Today is a special day, it is the one year count down to the World Masters Games.

No other multi-sport event in the world attracts as many participants as the World Masters Games. Since 1985 the Games have brought together mature aged sports men and women from around the globe who share a commitment to the simple philosophy of "sport for life". 
 
"Masters" is simply an age designation; it does not denote a level of proficiency or a particular achievement.  To compete, all you need to do is to satisfy the age criteria for your sport. The World Masters Games are for you.
 
The World Masters Games have been held on six previous occasions:

Toronto 1985
Copenhagen 1989
Brisbane 1994
Portland 1998
Melbourne 2002
Edmonton 2005

The seventh Games will be held in Australia's global city, Sydney, from 10 - 18 October 2009.

The sports for the Sydney 2009 World Masters Games were endorsed by the Games Advisory Committee in April 2006 and subsequently approved by the International Masters Games Association (IMGA).

The sports are separated into two groups;
The Core Sports that must be conducted under our contract with IMGA are:

Archery                  Athletics                    Badminton
Basketball               Canoe/Kayak              Cycling
Football (Soccer)      Hockey (Field)            Orienteering
Rowing                   Shooting                    Softball
Squash                   Table Tennis               Weightlifting

SWMGOC recommended the following Optional Sports that have all been approved by the IMGA.

Baseball                 Diving                       Golf   
Lawn Bowls              Netball                      Rugby
Sailing                  Surf Lifesaving            Swimming 
Tennis                   Touch Football           Volleyball  
Water Polo  

Optional Sports and disciplines in the Core Sports have been chosen on the basis of:
Their tradition in the World Masters Games and other similar events,
Sports expected to attract a base number of participants,
The response by Sports Associations when invited to submit a case for their sport to be included,
Local interest in the sport, and Venue suitability and availability.
A discipline of a sport that did not meet the majority of these criteria may not be included in these Games.

Triathlon has been in previous World Masters Games but at this stage will not be included in the Sydney 2009 World Masters Games as the International Triathlon Union (ITU) is no longer a member of the International Masters Games Association (IMGA) and have resisted our invitation to be involved in the Games. However, we remain open to any future change of direction by ITU and suggest that you occasionally check the Sydney 2009 World Masters Games website for updates. 

Mountain Biking will not be included in the Sydney 2009 World Masters Games.

Registration ...
Ready to Register for the Sydney 2009 World Master Games? To start, you must first complete our personal details form. This will provide you with a User ID and Password to access myGames.

Please allow up to 5 minutes to complete this form and approximately 15 minutes to register for the Games. Click here to start your Games registration.

P90X Phase One - Day Eleven PM

Just finished Yoga X. As with the other workouts Yoga X was a "little" easier. I still have balance issue, but isn't that what it is all about. I am finding that I can remember the poses better, and can move form one to the other fairly easily.

This is definitely a good workout, that works every muscle in your body. This is what killed my abs last week. We will see how they feel tomorrow.

P90X Phase One - Day Eleven AM

I did not have enough time to do day ten's workout of shoulders and arms so I did it this morning. So today is going to be a double day.

I am bagged from this workout because I really pushed on it. The max reps from the last time I did this one, was my starting point for todays. I had to pause the DVD a couple of times, once to get in the reps I wanted to do, and once just to catch my breath. By the time I was finished my arms were and shoulders were rock solid. Thank god, there is a cool down, and a hot shower afterwards.

During the few exercises that they go through that has a mandatory 16 reps, I actual did more. What a rebel eh.I would do an extra 4 more reps with each exercise.Even though this only week two of thirteen, I am starting to feel a difference. The weights I am using are getting easier to do at the same number of reps. So I am increasing the number of reps first, and then increasing the weight.

Tonight's workout will be Yoga X, which I am looking forward to. Simply to see if I can do it better than the last time.

P90X Phase One - Day Nine

I just finished my second Plyometrics workout. It was a good one today. I managed to keep up to the video, i.e. no extra long water breaks, just kept the DVD going. Also I managed to only modify two of the exercises.

The Rock star, where I only did the legs part of it. I am too much of a spaz to get the hand part down just yet. Which made it so I could do the whole exercise without stopping.

I also had to modify the one legged criss-cross. In stead of doing the cross pattern, I just hopped up and down in one spot. Again this made it so I could finish the entire exercise with the group.

The sweat part hasn't changed either, I am totally soaked yet again, and loving it. this is what I need. A good kick in the butt, to get into better shape.

P90X Phase One – Day Eight

Today was the first repeat week of P90X. I did the Chest and Back workout. This one was a bit of a killer this time for two reasons. First I up the reps, and my abs were sore from the Yoga X I did on the weekend. I never realized how much you use your abs on pull ups, but boy could I really feel it with each rep.

I really went out too hard on the first set, and paid for it on the second. There were a couple of exercises that I did not pass the number of reps on the first set. These were of course the pull up ones.
The push up exercises and the weight exercises, I manage to meet or beat the numbers of reps. By the time I was finished, I was beat. There was no way I was going to be able to do the Ab Ripper X workout afterwards, so I skipped it.

I also found out why you should not do these workouts after eating. I did not think I was going to make it without running to the bathroom. So note to self, do not do these workouts within an hour of eating, or you will pay.

P90X Phase One - Day Five?

Well I just finished Fridays workout of Legs & Back. So I managed to only one day short this week. This gives me incentive to complete all the exercises this coming week. I am going to try and do them before going to work. That means getting up early and doing them.

It is going to be tough getting up at 5 am just to work out, but it is the end result I am striving for. Which means in way better shape and faster as a result in the boat. Of course this will not help my technique in any way, but I will have more power to propel the boat forward.

I am having a tough time with the pull ups. The first sets are ok, but as the workout goes on, I get sweater and sweater, and my hands keep slipping off the bar. I am going to have to use some hockey tape to make it so I don't slide off.

P90X Phase One - Day Four

Since I am way behind schedule, I did Yoga X this morning.

It is a lot harder than I imagined. There are positions that right now I just cannot do. So I do them the best that I can and just keep going. I managed not to fall over doing the workout, but I think that was just a fluke.I certainly do not have the flexibility of the people on the DVD, but that is why I got it in the first place. duh. If I was good at it I wouldn't be using this system.

The workout is the longest of the series at 1-1/2 hrs.long, but worth every minute. It is definately one of the best of the twelve, and most likely the hardest.

P90X Phase One - Day Three

I am really getting behind with this program. I missed last night's workout, so I got up early this morning and did the Shoulders & Arms workout. Sometime today I have to do the Ab Ripper X workout as well.

On the weekend I have to do two workout per day to catch up on top of my paddling workout on Sunday. It is going to be a tough weekend for sure. Then I get to start the whole thing again on Monday.

Next week I will make sure that I don't miss any more workouts. Trying to make them up is painful.

P90X Phase One - Day Two

Todays workout was plyometrics. Which turned out to be a really hard one. It is just under an hour of jumps, squats, and lunges. Some of the exercises I had to do the modified version because there was no way I could do the regular form. Even then it was hard. Sixty seconds of jump, reversing squats is a killer, especially at the 45 second mark. That is where it is really burning good, and I had to zone out just to finish it.

Hopefully I will get better at it in the weeks to come. This workout is one of the few that you do every week for the full 90 days.

P90X Phase One - Day One

I was so bagged from the regatta, that I started my P90X one day late. I have to shift everything over one day for this week. Meaning there will be no rest day on Sunday. Next week I will be back on track.

First up was the Chest & Back workout. This is a series of push and pull exercises. Going from push ups to pull ups. I listened to Tony and paced myself for the first set on most of the exercises. Since I had done this workout before, I knew what to expect.

As with all of the DVDs, I was soaked by the time I was finished. These are excellent workouts and guaranteed to work you.

B.C. Masters Day One

Today the first day of the B.C. Masters at Whonnock Lake in Maple Ridge. One of the first races to go was the masters K1 500 meters. I was in the first heat of two. The progression was going to be the first three to the final and the next three fastest times of the heats to the final. I was in lane five, just looking to get third place or better, so I could move on.

My start was a little shaky, but I recovered quickly, and soon found myself sitting in forth. So I started to pull harder to try and move up. as I was doing this I could hear the referee start yelling at boat two. He was telling him to move to the right, that he was out of his lane. Then I heard the guy on my right yell to him that he was in his lane, but there was no stopping him. He came flying across all of the lanes. Seeing this I knew that he was going to be disqualified, and I was heading to a third place finish.

Sure enough I managed to come in third and boat #2 was disqualified. I felt bad for him because two years earlier, I had done the exact same thing. If you look just a little to the left, it looks like your lane and you follow it. You don't realize that you are crossing lane, and the referee is yelling at “you”. After the second heat, and the times were posted, I checked to see if the DQ hadn't happen would I have still made the final. It turned out that my time would have gotten me in anyways.

Next up for me was the K4 500 meters. This was about an hour and a half away, so I had lots of time to relax and eat. Since it was cloudy and cold, I made sure that I was dressed warm. We got our boat setup, and headed out for a warm up. I was in seat four, which comes in handy. People can't see how badly I am paddling. So the order in the boat was Jeff, Dan, Hugh, and myself. We practised a couple of starts. Six hard slow power strokes , and then smoothly building the stroke rate up.

Our start was a little rocky , but after about 50 meters we got into sync. We held our own, but could not catch Victoria, and came in second. It was a good race. After thanking everyone for a good race, it was off to the beach, and some warm clothes. Another hour plus wait before the 500 meter final. The sun actually managed to come out, and the warmth was appreciated after a cold morning.

I managed to get some sleep before the final. For the final, I switched the high seat for the low seat in the Super Lancer, which would help me put more power on the blade without having to deal with balance. I was in lane two, for the final. After a brief warm up, I headed for the start line. I looked down my lane and made sure that I had the correct colour of buoy on my right side. That way I would not cross into the other lanes.

My start was ok, but still needs work. Right from the get go, I was about four boats down on the start. For some reason I could not concentrate on technique and was basically flailing around. This does not make for speed in the boat. I think I came in sixth or seventh.

So I managed to make my goal of making it into the finals of the K1, but I was hoping to be closer to the front at the end. Being that regattas and racing against guys that are faster than you, helps you determine how much training you need to do. In this case, a lot. Also you get to observe the technique that makes a boat go fast. By watching the younger and faster paddlers, you can see what works and what does not, in terms of boat speed. It is helpful just to sit back and watch.

Next up was the 2000 meter race. I was number 10, but the order really doesn't make I difference. No one really line up in order on these races. The starter tries to get it right, but the paddlers are not really helpful, by lining up before being called to the line. My self included.I moved over to the middle of the start line, to get a better line to the turn at the end of the course.

The start was fast, with Jaden and Garth blasting off. By the time I was almost at the turn, I think I was sitting in 8th or 9th. The whole time I just kept concentrating on putting the blade in vertically and pulling hard. I was behind Karol the whole 2000 meters, and could not get any closer than about three boat lengths. I did manage to keep other people behind me from passing. I could hear Steve behind me, and it acted like a motivation thing, to keep pushing.

It was a good hard race, and I am happy with my performance.

Week Update & P90X

I haven't done an update in a while, between work, family commitments, and getting ready for the B.C. Masters, this week has been a blur.

I have been doing P90X workouts, trying to get ready for day one. I wanted to try each one once, so I have a general idea on what the workouts are.

Friday Sept 19th
Core Synergistics
Ab Ripper X

Saturday Sept 20th
Cardio

Sunday Sept 21st
Plyometrics

Monday Sept 22nd
Chest & Back
Ab Ripper X

Wednesday Sept 24th
Cardio

All of these workout had me sweating, to the point where I was totally soaked.

Some I could push, others I had to back it down a wee bit, and some a had to pause the DVD and catch my breath.

I can't wait to start full time, so I bumped it up a week and will start on Monday Sept 29th.

Also the Burnaby's Technique classes are switching to Saturdays for the rest of the fall / winter. Which means I will actually get to go to most of them.

P90X Extreme Workout Program

I have decided that during the “off season”, I am going to really up the level of training that I am doing, both in quantity and intensity. For this reason I have gone with the P90X training program.

I like the theory behind the program, of always mixing it up, to make it fresh. I also like it because it is a total body program. Along with the training is the nutritional aspect of it. My diet is pretty good, but I want to take it to the next level. This means no donuts, strudel, and a reduction if not an elimination of COFFEE. Oh my god, what am I saying.

I am going to start the program full time after the B.C. Masters on September 26th and 27th. The week after will be a recovery week, and then it is back at it. I am going to do the “classic” program. I have already slotted it into my calendar. I can see some gaps that I am going to have to find a way to overcome.

With this training I am hoping to increase my capacity to do harder sessions in the boat.

Last Tuesday Night Race of the Season

Tonight was the last Tuesday night race of the season. Just another step toward winter and the dark and raining days that go with it. I got there early because I know that parking was going to be at a premium.

I looked at the race board and saw that the race was going to be a criterium style race with a portage. The race would go from the normal start line to the south 5 knot can, then left to the north 5 knot can. From there it was off to the beach by the marina, then it was a portage along the path that goes along the shore, to the Deep Cove Kayak shop, and then down the steps into the water.

The tide was up, so getting back into your boat was going to be a squeeze, because the area was going to be tight. Since over the years of this race, I had not portaged, I thought why start now. So my race was going to be the long course of three laps with no portage.

After doing a warm up paddle with Heide, it was off to the start line. I managed to get myself next to Gareth in Daryl's carbon Legend. I know Gareth is very fast, and that he would take off, right from the get go. I was going to use him as a pacer for me. I had to try and stay with him as long as possible. This was only going to be about 80 meters because the start was blazing fast. It seems everyone had saved up their energy for this race. The start and the pace caught a lot of people off guard and were dropped very quickly.

I was close to the front coming up to the first turn, and we went around the marker without any problems. As we approached the second marker people were starting to catch up, and the turn ended up being a little tight. Then a group of three slowly passed me, and were heading for the first portage. One of the group was Brian and Trista in their Nelo double, who beat me last week at the Big Chop. I knew they were not going to do the portage, so i hammer to keep up with them.

I did not want a repeat of the week before. We moved over to the left to give the people going for the beach a clear shot, and a better line for us to go around the marina. I was right on their tail all the way around the marina and under the wharf, as we headed to the end of the first lap. This is where I decided that being in front of them is the place I wanted to be. So I powered up and concentrated on a vertical catch and a strong stroke. With the foot board moved closer, it was easier to really put a lot of pressure on my blade.

It was not long before I was passing them. Now some of the faster paddlers who did the portage were starting to catch and pass me. I used them to pace myself. I did not ride their wakes, but just tried to keep the stroke rate up with good power. I managed to stay in front of Brian and Trista for the rest of the race, but I could hear them behind me. This was the motivation that I needed to keep going as hard as I could.

Not much happened until the final leg on the final lap. As I was approaching the marina for the last time, Terry who is a very fast paddler was catching me. Terry had done all the portages and was heading for th finish line. Just as Terry got in front of me, Gary had caught me on my left. I said Hi, and then Gary had realized who he was catching, and said something about a sprint finish. I told him to move up beside me, but for some reason he didn't. I think he was trying to set me up. Since I could not see him i had no idea which side he was going to sprint from. So I tarted to crank it up, as I was going around the marina. Once I got around the last corner, I hammer it. I managed to generate a lot of speed and actually caught Terry. We finished with Terry in front with me half a boat length behind.

It was a good hard race. A great way to end the surf ski season.

Big Chop #10 – Last Thursday Night Race of the Season

Tonight was the last Thursday night race of the season. So it is actually sad that the surf ski race season is rapidly coming to an end. This race was going to be the first with the moved up foot board, it should be interesting.

I got there early because I know the last race is the most popular, and there was going to be a lot more racers trying to register. So I managed to get there about 2 hrs before race time. Casually got signed up. Brain must have known there was going to be more racers tonight, because he opened registration 20 minutes early.

As the racers started to show up, I saw people I had not seen in a long time coming out to race. I knew this was going to be a good race with lots of boats. So after stretching, it was off for a warm up paddle. I just paddled out past the maritime museum and then turned around and headed back to the start line.

People were already lining up at the start chopping at the bit for the start. The boats were lined up from the dock to the middle of the channel, and three to four boats deep. I parked myself in the second row right behind Marshall, and beside a OC1.

The start was a fast one, with what seemed everyone squeezing into the middle. I took off right behind Marshall, who was moving up quickly. I passed the OC1, and jumped up beside Marshall. I kept that position for the next couple of minutes, until we caught Matt and Olivia in the double XT. Then I took the left side and Marshall the right side.

As we got closer to the red marker, I had a flash back of the last race and getting squeezed going around the corner, so I started to move up to give me more room. Just as I thought it was four boats side by side going around the marker. Once around the marker, I hammered it to try and catch Brian and Trista in their Nelo K2. This was going to be my challenge for the rest of the race. I managed to get on their stern wake, but it was hard to stay there. I can't count how many times I caught them only to be dropped. I think they were messing with me.

As we passed the last turn going into False Creek, I had a sense that someone was coming up on my left, and sure enough the yellow nose of Katja's Think Legend caught my eye. Now I had to think how I wanted my last Big Chop race to go. So it wasn't long before I decided I was not going to give up, and started to power each stroke. moving my foot board closer really helped me put as much power down as I could.

I guess she figured out that it was going to be a race that she upped it as well. Then i saw some big rollers coming at me from a rather large boat coming out of the creek. I just thought to myself, keep the technique no matter what. If I go swimming, then I go swimming. It was all or nothing. I ripped over the waves, and just kept hammering. It so happened that as I was fighting off Katja, I didn't notice that I was rapidly catching Brian and Trista.

So now I cranked up the stroke rate. By the time we hit the finish line the nose of my EVO was right in the middle of their K2, and we managed to get the same time. It was a very good, hard race, and I was pleased with my effort.

P90X Test Drive

Decided to give P90X a test drive to see what all the hype was about. I checked it on you tube, and tried the chest & back video someone had did of themselves. First off, P90X is not for beginners. It is for someone who exercises regularly, and not someone coming off the couch so to speak.

The workout was fairly intense. It involved a lot of push ups and dumbbell work. It went like this:

*Standard Push ups
*Military Push ups
*Diamond Push ups
*Wide Push ups
*Inclined Push ups
*Heavy Pants (which were more like double rows)
*Lawnmowers (which were like pull starting a lawn mower)
*Dive-Bomber Push ups
*Back Flys
*Two Arm Triceps Kickbacks

I these exercises twice with about 15 to 20 reps each. By the time I was finished, I wa pretty much done. My heart was pounding, and I felt bagged. It was great. Can't wait to try another to see what it is like.

Hot Paddle in September

Today was one of the hottest days that I can remember in a while. (of course my memory is not that good)

It was a easy two laps with Shota in the Extreme and me in my Thunder. I kept having to stop and look to make sure Shota was doing ok. After coming in, I went and stretched again because I was tightening up. Then it was time to practice balance and more starts. The balance section went good, but the start section wasn't as good as I had hoped.

For the balance it was more of the same. Sitting still with my eyes closed, and paddling around, with side draws. Rocking the boat, and bouncing the boat. After the main balancing drills were done, I started to try new ones. I tried to tip the boat over as far as I could without going over. A new one was taking my PFD and putting on my seat, and paddling around. This made the boat extremely tippy by lifting me up by about 2 inches above the seat. this is where I got to cool down from the heat. Boy that felt great.

The starts weren't very good. I kept leaning over to the right for some unknown reason. I went swimming on numerous occasions. I just could not get it hooked up, with any consistency. I just have to keep working on it, to get it dialed in.

I gave Shota a shot at the Thunder. He got in the boat while I held it by the bow. I did not let go, and he got the idea on how tippy this boat is real fast. I asked him if he wanted to try it again, but he said no.

Still lots of fun on such a warm day.