Wednesday, April 29, 2020

Happy Hump Day.

First of all we wanted to say thank you for all your support with our fundraising competition, Maritimes In Motion.

Although this event has been in the works for the past few weeks we only finalized the details in the past few days and we want to thank you all for your support through your messages and your registration.

100% of the proceeds will go to those families affected by the devastating tragedy in Nova Scotia as they cope with their loss and the pandemic we all face.

It has been wonderful catching up with everyone one on one, mostly talking about settling into new routines and finding some sort of normalcy. The biggest take I have so far is the need for people to create and stick to schedules or routines for themselves. For those still working full time it is more about sticking to the plan of the day and working on good habits. Those with kids are trying to find a balance between work, school, and time for themselves. Those not working and with no kids are just trying to find the discipline, motivation, etc. to move through from point A to point B throughout the day.

What I have found for everyone so far is two things that we can all do.

The night or day before write out your schedule for the following day. It may sound simple, but add in everything and anything you plan on doing or getting done throughout those 24 hours. My life is/was always a bit of a whirlwind, but if I did it would bring about some calmness to my mind and allow me to come back to it from hour to hour throughout the day to stick with a plan.

The second thing is something I have done for a while and have worked on with athletes and coaches and that is to create a why. Why you will workout (even when you have negative motivation). Why you will eat (somewhat) healthy. Why you will (try) to sleep 7 to 8 hours. Why you will spend time walking or being outside.

This has been such an important part of my life for the past few years and I just finished a book called “Start with Why” that brought me back to my roots with this routine and think it is something you can all try. If it does not work for you at the moment it is something you can come back to in the future or practice your shooting skills and chuck in the trash.

Zoom Live Workouts - 7am/12pm/5pm

“Helen & Helena”

3 Rounds

400m Run

21 American KBS

12 Bent Over Rows (BB/KB/DB/Plate/etc.) or Pullups or Ring Rows

Rest 5 minutes

3 Rounds

400m Run

21 MB/Weighted Situps

12 Box Jump overs

Adding a second part to this classic workout.

Push the pace hard on the first one, but focus on good quality with the rows or pullups or whatever you can do.

The second part you can really push the pace on this.

Accessory Running Workouts

Run 1

Progressive Run

This is a good workout for working on speed and stamina.  Warm up for 5 or ten minutes, then pick the pace up just a tiny bit for 5 minutes, then increase it again after 5 more.  Continue this pattern up to 30 minutes and then cool down.  It really doesn’t matter how much you increase the pace.  Just do what feels right.

Run 2

800-200 or 3 to 1 Fartlek

Warm-up for five to ten minutes, then go easy for 800m then 5km race pace for 200m.  Repeat 4-8 times depending on fitness and experience.  If you don’t have a watch that measures distance, then just go 3 minutes easy to 1 minute hard.  Make sure you cool down and stretch.  This is a fun one.  You’ll most likely notice that your slow portions are subconsciously quickening as the run goes on.

Run 3

Nice and Easy Recovery

Run at conversational pace for 20-40 minutes, again, based on fitness and experience.  Just listen to your body and do what feels right.

Run 4

Long Run

Try to add 2 more km to your long run from last week, but don’t exceed your weekly mileage from last week much more than 10%.

Accessory Core Work

4 Sets

25’ Handstand Walk or 30 seconds practice or 20 Shoulder Taps or 2 Wall Walks

5 Strict Pullups

5 Handstand Pushups/Strict Press

Get in or get out and get after it!

- Team 782