Week Four!

Week 4!

Hitting two Finish lines!
Last weekend I ran 30K Around The Bay race in Hamilton Ontario with My Brother inlaw and two friends.
Also its the last week of Thor Cycle of Clubbell Hero Evolution and on to the next, Wolverine Cycle.

So for a overnight trip to a race takes a bit of prep, being Celiac I have to prepair my food and take it with me.
There are options when you go out to eat but you take a chance. I did go with my group and was able to get a plate of Gluten Free pasta but was lucky I didn't have issues with cross contamination. It was a small dish and still had bbqed pork and brown rice and asparagus I had brought with me.

Agree or not, I also packed Chocolate protein powder drink for after the run.
To stay fuelled during the run I used Medjool dates.

Pre-race fuel, Brow rice Almonds Raisins Bananas in Flax Milk.

Finish line photo.

It was fun to run a race with others, normally I show up to races on my own, run to my hart rate limit. This time I was there as support for my friends and get some miles in. I really got more out of it as far as training goes and keeping the fun in it.

And here's a Video of some of the run,
http://youtu.be/Qm7Fca7IfZ8

Hope you enjoy, till next week!








 

 

Week 3 Clubbell Hero Evolution Training for 50k Ultra

 

Week #3

Decompression & Preservation:

Week three went really good, did some icing and stretching extra mobility work on the areas the were giving me issues. Last Monday I saw my Sports Therapist regarding my hamstring, and all lights are green no dysfunction anywhere. 

 

Pigeon Pose, one of the must do's for runners!

 

Now all I need to do now is run that fine line I made for myself for staying injury free. That is I am going to rely on my intuition not ego but body awareness. Knowing when to hold back, maybe talking a day off of training and have a nap. Or adjust the schedule of training.
                                                                  
                                         Releasing Shoulder back hips IT band. (my Fav.)

 

 This morning I was up at 4am so I could get my Clubbell workout in so that after work I can run. Because last night was the night to run but I also had Karate class. Just felt like I needed to move the run time to the next day

.

                              Rolling IT band and other tight areas of the hip. (Great Tool)

 

My Gym is in my basement and there's not enough headroom for this move Head cast.

So I adjust to one knee keeping core engaged.

 

                                         I've been having fun working with my heavier Club's this cycle, in the photo below I'm doing the Clean and Squat with 45lbs. I find this exercise one of those full body blasters. One of my favourites too.                                           

                                                 Honor Guard Lung.

 

Shoulder Cast.

 

                                      
                                                             Keeping things loose!

 

For the rest of the week I will do another short run before Sundays race of Around The Bay 30k.

Next weeks update I will show some of my race prep work, food and the stuff I pack.

Also maybe I will take you along during the race.

 

                         Mud trail, this is one of my favourite places to run in the city. Its a Wet lands park just at the edge of town.

                                                    
                            While on my run I saw what was left of a Canada Goose! Coyotes!!!
                                The link below is a sample of the area I was running in. Oh and I will use a better camera next time. Enjoy the rest of your week, until next time. Hope you enjoy.
                                                      Scott Burden.
                                                  http://youtu.be/Cx_GGHCaH0w

 

Week 2 Clubbell Hero Evolution Training/50K Ultra.

                                     Wreck Centre Fitness

Week Two,
I was able to get my long run in last Saturday in Canada's most Southern Town. Kingsville. I ran with my Brother-in-law.
 On March 24 him and I will be running 30K Around The Bay, North Americas oldest race.
For my Brother-in-law it will be the first time running that distance so I will run with him and two of his friends as support.
http://www.aroundthebayroadrace.com/

A few things I have been dealing with in the last bit have been shin splints, even after all this time I still make beginner mistakes, well when I say all this time I mean Ive been running since the spring of 2007.
So figured out how old the two pair of shoes were and pickup a new pair last Monday. Also having some issues with my left hamstring kinda shorting out on me while deep in a run. So I went to a Sports therapist, nothing serious but no time to let things get worse.
The nice thing about Clubbell Hero Evolutions is the follow along mobility and warm up and cool down videos.
There is a great one called Hero Flow I like to use after my runs. Maybe I'll post a sample video of it.
So with that, lots of foam ball and roller sessions at the end of the night to get the tissues released before bed.

Swinging Heavy Metal.
This weeks Clubbell sessions are going really good so far, I broke out the 45lb Bruiser club for the first time. In the video below I'm using a 45 35 and a 20lber.

http://youtu.be/DGzgz7cAj5I

Love to hear your feed back!!!

Until Next Week,
Scott.

Clubbell Hero Evolution Training (Week One)

                                                    Wreck Centre Fitness            






Week one: Monday,
 mobility and flexibility to start.

This is something that I really enjoy for breakfast, I find it keeps me going for a few hours. I have been using plant based green protein for a while and I really like the Vega products. No weird after taste like the body building brands.

Ok so I slacked off a bit over the weekend so now I had to Double it up. I throws off the whole schedule for this week but that's ok. I find you really have to be flexible to make this all work. Oh and did I mention that I have to fit Karate class in twice a week and when the weather gets a bit better I have to start riding my bike to get ready for a Mtn Bike relay race in June?
Yeah, all that as well!

Here's a video of the Clubbell training before the run, normally you have a cycle of just body weight training that primes you for the next 3 months of the program but for me this is the second run through of his program so I jumped right in on whats called Thor: Strength Cycle.
This video shows a moderate training day,

http://youtu.be/UTKHtTCVeiw



Then I had one of these Vega Bars to fuel before I left. I kinda like these products, all natural.

Then it was off to run, the weather was great, cold but sunny. The trails were snow covered to icy and muddy in spots but it was nice to get out there.

Its nice, the multi use trail links up with some conservation areas.

Decided to follow some unknown dog like tracks (Coyote) down a side trail, It dead ended and it looked like there was a den off in the trees. I turned around and went back to the trail and kept an eye on my 6.

 

And that is Mondays training.

 

Tuesday was rest and Spiderman premier Mobility

 

Wednesday

up at 4:30am and in the basement at 5am.

it was day two of CBHE Thor Hi Cycle.

 

http://youtu.be/RCqy1Y3SyeI

 

Until next week, have fun in what you do.

Scott Burden.

 

http://daretoevolve.tv/products/clubbell-hero-evolution/ 

What does it take to run a 50k trail race. Intro.

Wreck Centre Fitness,
It's a Lifestyle!
 

Well folks its that time of year, spring is fast approching and hopefully you're well into your training to hit Spring with your feet on the ground running!

For me it's the time where I've chosen my goals and challenges for the upcoming season be it running races, mountain bike races, duathlons or adventure races like The Tough Mudder.

 

 

I started running and biking in the spring of 2007 when I quite smoking. As far as challenges go I sort of jumped in with both feet. I was talked into signing up for a Duathlon in July that same season!
I had no idea of what I was in for, thats a good thing at times.

Last year it was the Tough Mudder Toronto, and if you have ever thought of doing it sign up today!! It was the most fun I had ever had doing a event.  This year the big challenge is a 50k trail race. This is going to be the TOUGHEST challenge yet, but I'm looking forward to it. Sometimes I feel that you have to push yourself further than you thought possible and look for you limit, if there is one.

In order to best train for my 2012 races, I used Clubbells which gave me great results. I achieved personal best times in all of my events.  Over the next 3 months I am going to use a Clubbell program called Clubbell Hero Evolution by Shain Heins to prepare, and set myself up for a very successful race season.

I started with this program last August 2011. I began by ordering this program along with a set of 20 pound Clubbells. I watched all of the great tutorial videos available to learn how to use them effectively.   I feel it will be a great training program for the 50km trail race due to the fact it leaves nothing unchecked. Check out these links and you will see why.
https://www.youtube.com/watch?v=JzhfpX5_5l8
http://www.clubbellheroevolution.com/

Now the one thing to remember is that I'm not a personal trainer or have any fitness certifications. This blog is only meant to show what is working  for me.

Over the next 3 months I am going to try to post a weekly blog on my running, clubbell training and some of the food I eat to keep it all going.  Keep track on this blog and also on Facebook- Wreck Centre Fitness, or follow on Twitter @scootmando308.

Thank you,
Scott Burden.