Author: Iron Rogue

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Friday Five: February Goals


I was inspired by Krysten over at Darwinian Fail to write up a series of fitness goals for February (and also, though not as recently, Robyn Baldwin’s Winter Bucket List).  I guess I’m really feeling the flow fitness wise.  Let’s see if I can round this out to the standard Five for Friday, though I expect some inter-dependence in these, if not out-right recursion (that’s a reference for any programming geeks out there).



  • Start implementing the structure of my Half-Iron training plan.  Though I haven’t thoroughly outlined it in this space yet, you might have caught a glimpse of the training plan last weekend.  In the early stages, I’m allowed 30-60 minute spin classes for bike rides (even when more in specified) and some workouts are marked with an asterisk which means I can cross-train in other activities instead of biking or running.  The important thing for me before the official plan kicks off in March, is getting used to the logistics of over an hour of strength training on Mondays and Wednesdays, as well as making Tuesdays and Thursdays both Swim and Run days.


  • Snowshoe.  Not only is this a valid form of cross-training mentioned above, but having bought a pair of snowshoes last year, it’s a return on investment.  I’m hoping to do the Tubbs Romp To Stomp this weekend.  I wanted to continue my commute series by snowshoeing to work after the last snowstorm, but it was too cold.  Still, with some initiative, I should be able to fit some snowshoeing in.  (Update: I did 20 minutes worth on Thursday morning… it’s exhausting, especially if you’re doing it on unbroken fresh snow).


  • Combine Weight-lifting and Yoga for Strength.  One of the things I’ve noticed about the training plan is that there’s no room for yoga, and the other is that strength workouts are timed for 1 hour and 15 minutes.  I rarely lift weights for more than an hour – in my defence, I tend to structure whole body workouts and execute them in circuits.  Maybe I could learn to space out the sets, do more sets, and make bigger gains, but the truth is I also get bored.  I figure if I stay close to my basic structure which includes split squats, deadlifts, lat pull-downs and bench presses (or my dumbbell doubles time-saver) and vary things by throwing in some extra exercises that I see here and there, especially functional ones like pistol squat modifications, negative phase pull-ups, and handstands, I’ll get good variability and gains.  And of course, I’ll cap the workout off with some yoga flows that will include strength/balance work (crow pose is one I’d like to master).


  • Continue with the Doctor’s Diet I still haven’t written up a comprehensive review of this yet.  Since I’d like to continue the weight loss, I’ll be alternating between the STAT and RESTORE plans which are similar, but the RESTORE is more permissive in its list of fruits and has more (complex, not simple) carbs.  The longer we stick with this the more natural it becomes to adapt our lifestyle to it.  We still lean heavily on the meal plans, but we’ve had (and will continue to have) on the fly substitutions when we’re out and about.  

  • Enjoy the outdoors as a family  I think I can give us an ‘A’ grade on this for the winter season so far, we’ve gone cross-country skiing, I’ve taken Shark Boy skating, and the boys have even fooled around in the snow while I shovel the driveway (they even help shovel for a few minutes before a better offer comes along in the form of the neighbours’ snowbanks).   Not only do I want to keep it up though,  I also want to do even better than we have done.  So far there have been 2 factors that keep us from enjoying the winter outdoors on some days: 1.) No snow.  Snow is what makes winter fun especially for kids; we need it for cross-country skiing, downhill skiing, tobogganing, snowmen, and general fooling around.  There’s not a lot we can do about the actual weather, which brings me to factor number 2.) The cold.  While we do have to think safety first, and some of the days have simply been too cold to avoid frostbite or hypothermia, there have been days where the kids are seemingly fine, but the adults give up the ghost first? Why? Simple, we just put on coats, hats and gloves, whereas the kids have long underwear and more importantly snow-pants on.  Obviously, the answer is for us to put on snow-pants and get down to their level; we’ll probably be warmer playing along than standing there supervising anyway.  We can use our ski-pants, but I’m curious if they have snow-pants for adults…
Do you have any goals for February? Are you getting the most out of winter so far?
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Weekend Update


I picked this title because the post will go live on the weekend, and rather than the detailed work (research, references, links, consolidating data)-intensive posts I’d like to do, I’m going to bring us up to speed on some of our latest developments instead.  Try to picture me behind a news desk in a suit, and I’ll try to bring some Saturday Night Live style snark (no special guests though).




In Sickness…


The whole family seems to have gotten sick with a nasty chest cold.  Anything respiratory is always a problem for the Lightning Kid and we’ve had to visit the hospital, the pediatrician and a kids clinic in the last 2 weeks or so.  It’s taken me out of commission too, as the accepted wisdom is you can exercise with a cold that stays above the neck… and this cough was definitely in my chest.  Besides the conventional wisdom, I also was absolutely wrecked by the early afternoon every day.  Having no exercise for a week was nearly enough to make me think any goal I might have for the year might be a pipe-dream.  I guess I can be a little melodramatic that way.  




Marriage Going Downhill (in the best way!)


As a family, sometimes it feels like we just can’t make it through the winter. We want to be healthy, not sick, we want to play in the snow, not stay inside. There have been few periods of snow coverage and yet, it’s still really, really cold so doing things outside with the kids feels impossible. Still, there are bright spots in the overall winter grey: my wife and I took advantage of a University of Waterloo Alumni Ski Day to go to Osler Bluff in Collingwood. Skiing at a private resort is awesome because there are basically no line-ups, and the other skiers you share the hill with are competently skiing in control. The forecast seemed like it would be perfect, and though it was a little colder than expected we had an awesome day (thanks to the kids’ grandparents who watched them – due to the aforementioned illness and a P.A. day, they weren’t in school/daycare), and I captured much of it on Instagram. You follow me on IG, right?

A photo posted by Axel Kussmann (@apkussma) on


A photo posted by Axel Kussmann (@apkussma) on

Downhill skiing is one of the things we always did as a couple, even before marriage and kids; it’s a great (and fun) way to reconnect.


Less of me to love…

In some good news, the Doctor’s Diet has gone really well, and I’ve won my first DietBet (I won’t know what the winnings are till it’s all tallied up).  I’m down 13 lbs since the holidays! Reviewing and recapping the Doctor’s Diet (STAT and RESTORE phases) is one of the more work-intensive posts I’m meaning to do, but I want to go down another 7 lbs and maintain from there, so I guess I’ll still have the opportunity to discuss this with you guys.  (For my prior experience with DietBet, see here).



Over a Barrel(man)


I’ve figured out that the Barrelman Half-iron race is for me this year.  I’m even using it as a basis for one of my passwords so that I’ll be reminded of my goal every time I type it in.  Remember when I said I was trying to get more into positive thinking and vision boards and that sort of thing? Well, I grabbed my copy of Gale Bernhardt’s book Training Plans for Multisport Athletes and I’m going to follow the 27 week plan to a Half-Iron.  While formally reviewing the plan is a post for another day, I like it because it includes very regular strength training which I think will not only improve performance and keep me less prone to injury, but also help me keep weight off (which can play into the first two factors, too).  I think I need a long, long plan to take my time getting into Half-Iron shape; I’m 41 years old and will be 42 at the time of the race, so I need to be gentle with myself, and a longer plan with a slow transition leaves a greater margin for error for when things in my life go off the rails.

Getting excited about this sort of thing is nice; I started punching the plan details into a spreadsheet, then I started dressing the spreadsheet up for better visualization and comprehensibility, which is weird for me, because I never bother to format anything to make it more pleasant to look at.  Still, it’s looking good.
In fact, this kind of excitement can lead me to make some rash decisions; I joined a gym! There’s a new L.A. Fitness close to me and they have a very nice pool, daycare, tons of treadmills, a gorgeous spin studio, etc, and they were able to meet me at the monthly budget I wanted to spend (money was the reason I left GoodLife).  A full review will come up… you guessed it, in a future post.  While the on-site gym will still be my go-to for most workouts, it’ll be nice to have access to a pool without being hemmed in by lane-swim times at public pools (to say nothing of the overcrowding).  We’ll see if I rue the day I joined…



Let it Snow(shoe)

And of course, I have to close off by mentioning Albion Hills Conservation Area. We love it for cross-country skiing, and it looks like they’ll be open this weekend for skiing. The last time we were there, I wanted to try getting a quick snowshoe in, and I left them there. Luckily one of the staff located them and put them aside for me to pick up…. I haven’t made it back there yet since we didn’t have snow last weekend. We’ll go up on Sunday; which is the day of the Personal Best Bare Bones Snowshoe Race which I’d been hoping to train for by practising with my snowshoes. The race starts at 9:30, so I don’t know if I’ll participate of if we’ll stick to just skiing… packing up the entire family and ski gear does not enhance my punctuality!

That’s my news (and I am…. OUTTA HERE!) Who’s your favourite Weekend Update host/anchor? I think Seth Meyers/Amy Poehler was the best combo.
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Tri-ed It Tuesday: My Experience With Hot Yoga at Infinite Yoga

I’m participating in Lakeshore Runner‘s Tri-ed It Tuesday Link-up.  Head over there to check out other great posts about new experiences!

The cold weather, a somewhat lighter schedule, and the off-season (from triathlon training) made me want to try Hot Yoga either at the end of 2014 or at the beginning of 2015.  For some, it is really the ultimate workout (an actual quote I heard at the office).  The heat makes it easier to get deeper into the stretches, and you sweat more, releasing toxins from your body.  I figured I’d be OK as long as I pre-hydrated and kept a water bottle nearby.

Infinite Yoga had a great introductory offer of $25 for a week’s unlimited classes.  I spoke to the director Karla, and she told me about the water they had available (no charge) to fill your bottle that is clean, but room temperature.  She compared drinking ice cold water in hot yoga to throwing water on a cooking grease fire.  I’m glad I listened, as the water felt cool when I drank it in class, and it was refreshing enough.


I managed to fit in 4 classes in the 7 days, all from the Signature Hot Series.  Here are a few notes I took:

  1. Day 1: Evening of Tuesday January 13th – Started off in corpse pose, then moved forward with core warm-up (variations on leg raises) into a fairly standard Yoga flow.  Lots of downward dog.
  2. Day 2: Noon of Thursday January 15th – More challenging.  My shoulder was bothering me, and the instructor did well to get us to engage our lats on many poses as well as stretch the shoulders out with eagle arms in various pose variations.  The instructor was very hands on and had great ways to make me aware of which muscles could and should be engaged on all the movements.  I struggle to keep my palms upward when lying in corpse pose – it doesn’t feel comfortable – but she managed some kind of adjustment that made it so much easier? Who’d have thought that I can’t do “lying down like a dead body” properly.  Still, the discomfort of the heat made it difficult to find the peace and stillness that you want at the meditative part of the end of the lesson.  (Wore a Hoorag as a headband for the first half).
  3. Day 3: Noon of Friday January 16th. I struggled with side planks and had to keep a knee on the ground.  I use the blocks a lot and generally adopt the easiest, most beginner friendly pose variations just to get by.  
  4. Day 4: Noon of Monday January 19th.  Warrior II pose into a side bend.  Many, many Vinyasas (plank to upward dog or cobra, back to downward facing dog), even as a rest/restoration pose.  Shoulders felt very sore, even during simple things like the Warrior II pose.  My legs seemed to hold up better in poses like chair, and the Warrior poses when I’d load my weight onto the front leg, which is odd considering they were tired from cross-country skiing and running on the weekend.

Overall, I came across three different kinds of challenges:

  • New Poses like the inverted (downward) dog, which were unfamiliar and I needed to get used to.
  • Old poses that I had to enter from new positions/angles/situations e.g. Dancers pose starting from being bent over rather than standing.
  • Heat effects on the ability to hold a pose (a question of muscular endurance, or mental endurance?) and breathing. I needed blocks on poses I didn’t think I would. I couldn’t hold poses as long as I expected, and my shoulders or hamstrings would start to quiver well before I thought they should.

That last one sums up Hot Yoga for me. If you went running with a 40 pound backpack on your back, you would burn more calories and get stronger as a runner for the same time spent running, no question. The problem isn’t just that it would be uncomfortable, it’s also that it would be frustrating to not be able to run as fast or as far, due to the fact that you’ve purposely made it harder for yourself. I found every session to be a struggle, and I guess I figured it would get easier. I have to admit not needing blocks on the last day might have been a good sign. Though it was humbling to have to practice Yoga at a level lower than I would expect for myself given prior experience, Yoga is forgiving that way – it isn’t competitive, and it makes it easy to accept whatever circumstances you happen to be in on a given day.

I do think that I put some good strength work into my shoulders and legs that should help them stay injury proof and help with endurance and stability. Fitting Yoga into a triathlon training schedule is advisable, but difficult; at least Hot Yoga gives you the best bang for your buck in terms of time (and sweat!) spent.
I took this picture in stealth mode, I figured photograpy might be frowned upon.

Infinite Yoga is a simple and clean facility. Nothing too fancy in the change-rooms (lockers would have been nice), though there are showers and a filtration machine on the water tap.


The hot room is large and spacious with adjustable lighting, so they can dim for the meditative beginning and ending to each session. The lobby has a warm, welcoming atmosphere that gets you in the right mood for yoga.

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Friday Five – Coming Soon

In an effort to keep some momentum in my writing and posting (I’m a little stalled on a Lightning Kid post), I’m going to do a Friday Five post with 5 things that could be their own posts – and probably will be in the future.  Rather than beat myself up about my inability to get a good, quality piece written and published this week, I’m going to give you this, the bastard love-child of a clip show and sneak preview/trailer.


  1. Cross-country skiing.  Finally there’s enough snow for us to do one of our favourite family activities in the winter.  I think the Chariot is coming to the end of its service life; it’s in fine shape – it’s just the boys are getting a little big for it.  I stated in my submission to Pavement Runner’s Best Photos of 2014 that we probably wouldn’t be able to do running races as a family going forward.  It’s a bittersweet thought.


For cross-country skiing, which is more tiring than walking or running, we might have a bit of a reprieve.  Shark Boy can ski, he’s just slower than my wife or I which only makes sense. 

Last weekend he finished a 2 km trail on his own, and we were incredibly proud.  He never lets falling down (which happens when you’re learning or rusty, never mind both) get him down and kept the smile on his face.  He needed some coaching, coaxing, cajoling and cheer-leading to keep moving until the very end, but he did it!  We tried the Lightning Kid in a simple pair of toddler skis (that don’t require special boots) – and he was keen in theory, but hated it once he had to manage them and a pair of poles.  Once we had lunch, Shark Boy was still too worn out to go on his own, and we got a 3.7 km trail done with me pulling – fortunately, the boys kept the peace in the Chariot despite being packed in like sardines.  I had done an extra loop alone (besides pulling the Lightning Kid in the Chariot) while my wife and Shark Boy finished their 2 km, but pulling both boys along was super tiring.  I had to take breaks to let the lactic acid clear from my hamstrings, sometimes even in the middle of an uphill climb (which I dislike doing, as it always feels a little precarious).


The boys’ different stages of development (on skis) puts us at an interesting juncture in our ski days.  We’re going to have to learn to break the days up and split up – divide and conquer as far as teaching them and keeping them entertained, happy and content.  This will be an interesting season.


  1. 5 Peaks Trail Run Series Ambassadorship – I ain’t got one.  I was, however offered one, and though I didn’t like doing it, I had to turn it down as the time commitment was a bit much for me.  I am still happy *to talk up this race series as much as possible*; it’s accessible/beginner-friendly, has great venues, and the little kids’ races make it family friendly on a level that is unmatched by any other race or athletic event I’ve seen.  I’m adding Terra Cotta to my Race Calendar this year, and probably others too.
  2. DietBet – After the holidays, some of my clothes didn’t fit too well.  For pants to be too tight at the waist is one thing, but I had some favourite shirts that were feeling tight.  Something I’ve gathered (besides pounds on my midsection) is that losing excess weight (especially fat) is probably the best/first thing I can do to get faster in my runs and the bike (probably in the water too), never mind the health benefits.  Weight loss was recommended during my *sleep study* too.  My wife and I got a book called The Doctor’s Diet (by Dr. Travis Stork) as a Christmas gift (shout-out to my cousin-in-law Stefan, and a great triathlon series in the Pacific Northwest USA – TriFREAKS).  I know ‘diet’ is a four letter word, and that they don’t work, but we needed a real change, since we weren’t effectively implementing what we know are better nutritional principles.  We’re hoping to use this book’s principles (most of them, anyway) permanently, but for now we’re on a 2 week STAT plan, which is working quite well for me.  I’m taking part in not one, but two DietBets (again)…. and I’m going to win too.  I’ll be reviewing the plan and my experience with it in a future post.
  3. Hot Yoga –  One of my resolutions goals aspirations for the New Year was to try Hot Yoga.  I found a place nearby that has an introductory package of a week’s worth of classes for $25.  I’ll have a complete review of the experience in a future post, but it’s going well overall; here’s the website if you’re looking for Hot Yoga in Mississauga.
  4. Word of the Year – Remember how I mentioned I was doing 2 DietBets? One is being run by Diatta of Femme Fitale Club.  She recently did a post called *Ultimate Tps to Resolve Your Resolutions in 2015… it was the first time I’d seen the word ‘Resolve’ in conjunction with ‘Resolution’.  First point: I am extremely late to the game in terms of setting real goals for 2015.  I have wishes that are starting to turn into ideas, but they have no commitment or plan yet, but mentally I’m starting to gain confidence in myself and my ability to make them happen.  Second point: I don’t generally go in for a lot of the ‘touchy-feely’ stuff a lot of bloggers do, but I am open to trying new things, so I may find myself working on Law of Attraction type journal writing, vision boards, who knows what?  I like the word ‘Resolve’ because it refers to two meanings: 1) the idea of finding a solution to a problem; I’m an engineer by trade and a problem-solver by nature 2.) the concept of determination, endurance or grit, which is the stuff a triathlete is made of.  So, I’m making ‘Resolve’ my word of the year.

Can I get a high-five?
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What You Don’t Know About Sleep

Happy New Year! No year-in-review posts, no resolutions/goals posts, just something I’ve wanted to write about for a while, but it’s taken some time to put the whole post together. Read on, if sleep is important to you, especially if you are or know a snorer.

I used to be an insomniac.  Insomnia can take many forms, but for me, it used to be hardest getting to sleep.  When I was a kid, my parents used to try to coach me to think happy thoughts, but little boys’ happy thoughts tend to be fairly exciting, not so much relaxing (I think I can see a pattern with Shark Boy’s night-time routine).  When I was older, I could easily let my mind race.


Nowadays, I don’t really have that problem anymore.  I’m able to think of relaxing thoughts, and frankly, I’m exhausted enough at the end of the average day that I can just drift off – happy thoughts are more like being on a hammock at the beach, for example.  I did learn a lot about good sleep hygiene in the interim though, and I’d consider myself about as big an expert as a layperson without formal training or certification can be.  Some top tips for higher-quality sleep include:


  • Keep the room as dark as possible.  Our body’s hormonal releases are triggered by light, so night lights, street lights shining in from the window, etc. can all interfere with that.  We have opaque black-out blinds in the master bedroom and the Lightning Kid’s room.
  • Similarly, try not to engage in any screen time immediately before bed – TV, computers, or even smartphone screens’ light in your eyes puts your brain in the wrong state for sleeping.  Reading is better, if you use an e-reader, try to find a night-mode where the ‘paper’ is black and the letters are white for less light into your eyes.  I once found a way to do this on my Kobo, but a software upgrade reverted it.
  • In fact, make sure your bed is only used for sleeping (and maybe one other thing).  TV in the bedroom is a definite and obvious no-no, but overall, the idea is to use Pavlovian conditioning to get your mind and body to equate being in that space with sleeping, and nothing else.
  • A hot bath is relaxing and appealing before bed, but if it’s too hot, it can make falling asleep difficult.  I’m a little guilty of this one sometimes.
  • Caffeine and alcohol can interfere with the body’s rhythms, so limit your intake.



Obviously all of these have to be varied according to personal taste, I really only include them here to show that I’ve done my homework when it comes to a good night’s sleep.  


I’ve been a snorer for most of my adult life.  In January of 2014, things got a lot worse, in that it got so loud that my wife and I couldn’t sleep in the same room anymore.  I found an app called Snorelab and downloaded it to my iPad.  I wear a mouth-guard to prevent teeth grinding  (known as bruxism), and the other issue I started having was waking up with a dry mouth.  I mean, incredibly dry.  It felt like I’d spent a week in the Sahara.  So I tried playing with having a glass of water nearby to stay hydrated, running a humidifier in the room, and using a mouth spray to fight the dryness.  I also tracked the effect of my snoring.


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I managed to reach “Epic” levels of loudness, and it put me in the top few percent of snorers.  Between that and the dryness of mouth, it was time to book a sleep study.  


I didn’t get an appointment till July of 2014, and when I did, I found the experience to be not too unpleasant.  Yes, I did have to get wired up in weird ways with something like 20 electrode pads all over my body, including my head and face, torso and legs.  While I was lying down, they had to do various calibrations where I had to move (or not move) and breathe (or hold my breath) in various ways.  It also meant having to call for help when I had to go to the bathroom in the middle of the night to get unhooked from the wires.


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It took a few weeks to get the results, but when I sat down with the doctor at the sleep clinic I was diagnosed with a mild obstructive sleep apnea (which gets severe when supine, i.e on my back).  This means my breathing gets disrupted while sleeping, and to fight this, my body wakes itself (not always to the point of consciousness necessarily).  With these arousals (numbering close to 40 in total), there is also (in my case) “mild periodic leg movement disorder”, but more importantly, it reduces the quality of sleep and puts undue strain on my heart while my oxygen levels dip below 90% which is a sort of safety threshold.


  1. The first issue is important, because we all know that sleep is important and we all struggle to get enough in terms of quantity, but if the quality is poor, what’s the point?  Even on nights where I seemed to get plenty of sleep, I’d wake up tired.
  2. I don’t worry about my heart too much since there aren’t too many issues with it from a hereditary perspective and the fact that I get lots of cardio-vascular exercise, but I do think about all the times I read about heart-attacks in marathons and triathlons.  The victims are usually in good shape, long-time endurance athletes, so what happens? The blame is usually put on some undiagnosed heart-defect.  I searched Dr. Larry Creswell’s Athlete’s Heart website and though he has some articles about athlete’s sudden cardiac death, I didn’t find much linking obstructive sleep apnea to these kinds of problems.  Still, it can’t be a good thing to keep on living with it.


I was hoping that the solution could be simple; a mouth guard that would alter the position of my mouth.  I already wear one for the teeth grinding, so no problem!  The solutions presented were:


  1. Surgery.  Very little chance of success.
  2. Mouth guard.  Chance of success was also not high and the cost would be in the thousands of dollars, not covered by the Ontario Health Care.
  3. A CPAP (continuous positive airway pressure) machine.  This has the highest success rate, and the Ontario government covers 75% of the cost.


I didn’t like idea of the machine as I thought it would restrict my freedoms (travel, camping, or even the ability to switch beds spontaneously), but I’d heard from friend (who suffers from a more severe obstructive apnea) that sleeping with one had been life changing and theree was a night and day difference in the quality of sleep he enjoyed.  Between that, the cost and the chance of success I pretty much had to give the CPAP a try.  I was signed up for a free trial for a month (which ended up turning into 6 weeks).


How the machine works is that it increases the air pressure in my airway inflating it a like a balloon a bit, so that the passageway doesn’t collapse and block the travel of air going in and out.  The machine needs to be loaded with distilled water (which humidifies the air going in), and I wear a mask over my nose.  While this is better than something covering my whole face, I still can’t really open my mouth while it’s running or it won’t function properly – and I can’t talk very well as the difference in air pressure affects my ability to get words out – it’s like a mild form of gagging.  Still, it’s comfortable enough when my mouth is closed, and the mask has utterly failed to frighten my children when they’ve seen me wearing it.  I’m actually able to fall asleep wearing it without problems, but I’ve noticed that getting back to sleep once I’ve gotten up due to one of the Lightning Kid’s wake-ups is harder.  It’s really a matter of habit.  I do seem to be better rested when I sleep with the machine, but it’s marginal, not a night-and-day difference.


In October, I went in for another sleep study while using a CPAP machine.  The machine I had trialled was actually an APAP machine; it automatically varies the air pressure during the night, to what is needed, rather than be set to one constant pressure.  The readings from the machine were downloaded to a memory card which I turned in before my second sleep study.  It was found I could get by with a constant pressure.  

For the second study I managed to fall asleep in 9 minutes (it took 13 the first time) and I had 19 awakenings, no breathing interruptions nor did my oxygen saturation sink below 95%.  I should also mention that using the mask eliminates my snoring and only makes a light, white noise that my wife doesn’t seem to mind.
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Review: Saucony Triumph ISO shoes

Disclosure: I was given a free pair of Saucony Triumph ISO for review purposes through Fitfluential LLC.  All opinions are my own.


The last time I wore a pair of Saucony’s they were the Virratas, and we were in the throes of the minamalist shoe revolution.  I, for one, am glad to be on the tail end of that dark time.  I was excited to be trying out a more cushioning shoe… enter the Saucony Triumph ISO.

A photo posted by Axel Kussmann (@apkussma) on

Saucony wanted to produce a shoe that would stun its users; making a WhoaFace, as they’ve dubbed it.  I really liked the colours of the pair they sent me; too often shoes seem to be going for garish, loud colours (like the ones in some of their promotional shots which I’ll share below).  These shoes, on the other hand let me put together outfits that make me feel like a superhero.



Even better than the look was how they felt.  It reminded me of the shoes I’d buy in high school, when it seemed like running shoe brands first started caring about technology and the feeling and experience of running in their shoes.

They felt incredibly light to run in, considering what a soft ride I was getting.  The topside (ISOFIT) must be very breathable, and will come in handy in hotter weather; unfortunately, the cold made me notice this feature very quickly.  I should probably play around with the lacing, as I think I could have used a little more motion control, which is weird, because that’s not what my gait usually demands.


 What I want the most out of a shoe is cushioning, and the Triumph delivers with its PWRGRID+ platform.  Impacts simply feel soft, without feeling like you’ve got a pillow wedged under your heel. It was most noticeable running downhill; I could really let myself loose on any downward slope.


 The Triumphs held up well on sidewalk and gravel, I think they’d be optimal for road running in warmer weather.


Could a shoe make you make a WHOAFACE? Based on looks? Based on feel?
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Tried It Tuesday: Review of GoMacro Bars

Disclaimer: Through Raynforest, I received free product in return for writing a review.  All opinions are my own.

I’m participating in a link-up hosted by Sara of Lakeshore Runner, called Tried It Tuesday. Every Tuesday, people post about something new they tried, and for me this week, it’s going to be the nutrition bars by GoMacro.

I don’t discuss food or nutrition that often on the blog, mostly because I’m not doing the cooking in our house, and I don’t find it that interesting a subject to write about. That doesn’t mean I’m immune to nutritional considerations – and if you remember this Friday Five post, I’ve not only put more thought, time and effort into strength training, but also considering my macro-nutrients especially protein (mostly to control my appetite between meals).

GoMacro is a company based on five principles:

  1. Macrobiotic – a macrobiotic diet is the key to a long, healthy life.
  2. Vegan – Eat food, not too much, mostly plants.
  3. Wholesome – If nature did not make it, they don’t use it.
  4. Gives Back – Pay it forward. Give Back. Change the World.
  5. Sourced Sustainably
Unlike these bars, I’m neither Gluten-free, nor Vegan, nor Macrobiotic, I just have some awareness of what is good and bad to put in our bodies, and going over the list of ingredients in the GoMacro bars is a relief compared to most times I do that. It actually takes longer, because the word “organic” precedes each and every ingredient. Compared to the granola bars and Greek yogurt snacks I pack (sometimes), they’re a little heavier on calories (somewhere upwards of 200 calories, varying from flavour to flavour), but I was really pleasantly surprised by how they tasted.
Starting from Top Left: protein pleasure, protein purity, morning harvest, sunny uplift, balanced goodness, prolonged power, protein replenishment, sweet revival, protein paradise, sweet rejuvenation, wholehearted heaven 
Several of the bars are marked high-protein, and I’ve indicated those in my individual notes. Here’s how they struck me:

  • Protein Purity – sunflower butter+chocolate (HIGH PROTEIN); sunflower butter is the stronger flavour, chocolate is subtle.  Nothing offensive, but not really that pleasing either.

  • Prolonged Power – banana+almond butter (HIGH PROTEIN); tastes just like it sounds. was hungry as my breakfast had no extra protein.  Banana taste is subtle, almond butter is smooth.  Didn’t completely satisfy instantly as I wanted more, but it kept me going until my lunch-time workout slot.
  • Protein Pleasure – peanut butter chocolate chip (HIGH PROTEIN); a little bland considering the ingredients.
  • Sunny Uplift – cherries + berries; I was feeling low, and I’m not that into fruit, but this was a nice pick-me-up.

  • Balanced Goodness – granola + coconut; close to a typical granola bar, tasted OK.  Also included dates and raisins.
  • Protein Paradise – cashew caramel (HIGH PROTEIN); probably my favourite,not too sweet, but still a treat. Apparently the caramel substitute is mesquite-based!


  • wholehearted heaven – almond butter + carob; when people talk about health food in a negative way, this is probably the kind of taste they’re referring to.
  • morning harvest – apples + walnuts; this is a great combination, sweet in a breakfast-y kind of way.
  • sweet rejuvenation – sesame butter + dates; I was pleasantly surprised by this one. I don’t really like dates, but they must have been ground up pretty fine so the taste didn’t bother me and the sesame seed flavour isn’t overpowering either.
  • sweet rejuvenation – cashew butter; Can you tell by the picture that I was keen to eat this one? The cashew chunks give it a bit of a crunchiness, and it’s a little sweeter than straight peanut butter.
There they are! I think I’ll be stocking up on Protein Paradise and Sunny Uplift, though when I need to fuel for longer bike rides, having Prolonged Power might be a good idea. The website has a Store Locator, and US residents can order online.

Have you had GoMacro Bars before? What would be your favourite flavour? What are you looking to get out of a MacroBar? Energy? Recovery? Macronutrients?
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Fitness Friday – #WorkoutHack: Dumbbell Doubles For A Quick Getaway

Disclaimer: I am not a certified fitness professional.  Please consult your doctor before undertaking a new exercise program.  Workouts on Iron Rogue are provided for inspiration and discussion.


You may remember from 2 weeks ago that I’ve been emphasizing strength training in the last little while.  The workout I’ve been using is based on the Muscle Primer workout from Burn The Fat, Feed The Muscle by Tom Venuto.



The Muscle Primer workout is a whole body workout that Mr. Venuto prescribes for beginners to get ready for more weight-lifting.  I thought I would do it for 3 weeks then move on to workouts that were divided up into back/arms, chest/shoulders, and leg days. Unfortunately, that’s not how Burn The Fat, Feed The Muscle is designed, and they recommend sticking with the Muscle Primer for 3 months (up to 6!) and that’s doing it 3 times a week, when I’ve been closer to twice for the last 6-8 weeks.

I do my workouts at lunchtime at work, and lately there have been training courses, meetings, and a heavier workload getting in the way of my workouts.  One of my pet-peeves with weight lifting is how it can take longer if a particular piece of equipment (even a bench) is occupied by someone else, and how setting up weights on bars etc. takes extra time.  A few times I’ve wanted to get in and out as quickly as possible.

HIIT (High Intensity Interval Training) is all the rage for time-efficiency and effectiveness these days, but I’ve been guilty in the past of grabbing a workout from social media (Twitter, Pinterest, Blogs), doing it once for kicks, then doing something new the next time – I often say I have fitness ADD (which is great for triathlon), and it works well for diversity of training and muscle-confusion, but not so much for seeing progress in terms of strength/power and/or technique.  So when I wanted a quick workout a few weeks ago, I decided to try and build my own, based on the muscle primer workout with the following principles in mind:



  1. Stick generally to the same strength exercises of the Muscle Primer workout; build the same whole-body strength
  2. Pair exercises in such a way that they can be done back to back; with little overlap between muscle groups, one muscle group rests while the other is working.
  3. Pair exercises in such a way that the same dumbbells can be used for both exercises without having to go back to the rack and seek out different ones.
  4. Use as little extra equipment as possible.
Here are the individual exercises:
  • Deadlift/Romanian Deadlift – These are great for posterior chain (used for going up hills).  I do Romanian Deadlifts when I’m not confident about the weight I’m lifting, and I think they’re beginner-friendly for starting to lift.
  • Bench Press – OK, you need a piece of equipment here, but luckily between flat benches and adjustable benches, you can usually find something in a gym.
These two represent the exercises that I can do with the heaviest weight.  

  • Split Squats – These are like lunges without stepping forward (or back).  I’m not comfortable elevating my rear foot very much, but sometimes I’ll place it on a step or even the foot rest of a piece of equipment (bench, rack).
  • Bent-over Rows –  These can be done single arm with a bench, but I prefer to stand bent over with weights in both hands (see pic).  They take the place of the lat-pulldown which I’ve been using for back strength when I have time for longer workouts.
Bent-over Row

  • Shoulder Press – I confess, I like doing this one on a bench with a backrest to support me and heavier weight, but when I’m doing the dumbbell doubles, I go a little lighter, more reps, and stand to engage my core for good form
  • Bicep Curls – I generally alternate arms.
These complement each other from a push vs. pull perspective.  The triceps are being used in the press, but they get to rest during the bicep curls.

Two-handed Tricep Extension

  • Two-handed Tricep Extensions – Dumbbell tricep extensions come in a dozen different flavours, but this is the one they use in the book, so I had no reason to change it.  Using both hands means I can grab a heavier weight, which can come in handy for doing the other exercise in this pair (see pic)
  • Calf Extensions with a Dumbell – I’m not in love with this one as I find most calf-exercises a little awkward.  On days where I have time, I break my own rules and use a machine (leg press).  Still, you can mount a weight on your shoulder and put your foot on any raised surface (provided you feel good about your balance).  I’m using a spin bike in the pic, but the foot of a bench or a step would be fine too.  Notice I put the weight on the opposite shoulder to the leg I’m doing the calf raise with.
Calf Raises

Now, everyone has different strengths and weaknesses, so using the same dumbbells for each exercise might not make sense for everyone, however, I think I have a fairly typical build/strength profile (especially for a runner/triathlete) with more lower body strength than upper body strength, so I don’t think these pairings are too “out-there.”  Moreover, you can vary the reps you do as long as they stay between 6 and 15 (8 to 12 being even more ideal).


Here’s how the numbers shook out the last time I did this workout:

  • Deadlifts/Bench Press (two 45 lb dumbbells, 12 reps)
  • Split Squats/Bent Over Rows (two 35 lb dumbbells, 10 reps)
  • Shoulder Press/Bicep Curls (two 20 lb dumbbells, 15 and 12 reps respectively)
  • Overhead Tricep Extension/Calf Raises (one 30 lb dumbbell, 15 and 12 reps respectively)
I did two sets of each: each “double” or pair twice. I tried to not stop in the middle of a double, and also not too much between sets. I rested a little between doubles, but not too much, usually just enough to replace the weights and grab new ones. The good news is the major muscles fatigued by one exercise never stopped me from doing an exercise, the only thing holding me back was getting gassed cardiovascularly, or needing to rest my hands due to lack of grip endurance. So while I’m not going to label this a HIIT workout (I wouldn’t know the rules of what constitutes that exactly), you can see it will get your heart rate going well, while building muscle.


Official time from that “dress rehearsal”: 14 minutes 36 seconds. I did 3 minutes on an elliptical (though I prefer a rowing machine – it was occupied) as a warm-up, and a minute plank on my way to the change-room. Iron Rogue Out!

What do you think? Do you love dumbbells?

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I Mustache You A Question




I was tagged by Robyn Baldwin to do this Mustache Questionnaire… who am I to refuse?

  • This mustache and this both are… bananas!

    Four names that people call me, other than my real name:

  1. Alex.  BIGGEST PET PEEVE.  There’s nothing wrong with the name Alex, except it’s not MY NAME.  I used to joke to people that called me that that there’s a dyslexia epidemic, until I came across someone who actually had dyslexia.  Has anyone seen my foot? Oh here it is, in my mouth.  It got bad enough that I actually (in a moment of low self-esteem, probably in my teens) considered changing my name to save everyone the trouble.  Nowadays, I correct people right away so they can’t get into the bad habit – I have to confront the embarrassment head-on.
  2. Papa – only two people call me that, but they do say it A LOT.
  3. Ax – due to #1 and what must have been a record-setting number of disparaging nicknames as a kid, I generally refuse to answer to anything but my actual name.  This one nickname gets grandfathered in since my oldest friends still use it.
  4. Axe-man – see #3

  • Four jobs I have had – My career as an engineer has been quite checkered, but if you’re not in the industry, it probably doesn’t seem that varied.  I think this list is more for crazy/joe jobs, so I’ll list those.
  1. Cleaning after pets at the Ontario Humane Society
  2. Tutoring (French, Math, Physics)
  3. Translating Academic Papers from German to English (or at least, proof-reading the translations)
  4. Wireless Network Engineer

  • Four movies I have watched more than once:
  1. Star Wars (all of them) – I think it was generally accepted practice in my generation (for boys at least) that social ranking was determined by who had seen the movies the most.
  2. Pulp Fiction – This is one of the movies I decided I must own on DVD once I first got a DVD player.  Highly quotable, in fact, it just gave me the idea to put “Bad Motherf***er” on some of my tri stuff (helmet, bike, etc.) just so I can paraphrase the diner scene.
  3. Swingers – From the same list as Pulp Fiction, maybe not quite as timeless.
  4. The Good The Bad and the Ugly – I love this movie, but I mostly put it on this list so anyone who’s seen it will now have the theme stuck in their head.

  • Two Books I recommend:
  1. A Prayer For Owen Meany – If this book isn’t the only book to make me laugh out loud AND cry, then it’s definitely the record holder for number of times it’s done both.
  2. The Hitchhiker’s Guide To The Galaxy – This book might not be for everyone, but if you like it, we can be friends, and if you’ve read it, you’ll better understand my sense of humour or even my worldview.  I try to emulate Douglas Adams a fair bit in my own writing.

  • Four places I have lived:
  1. Toronto: Grew up in Scarborough, first place of my own in North York, currently in Mississauga.
  2. Waterloo, ON: University
  3. Braunschweig, Germany: 1 year exchange
  4. Leeds, UK: Grad School

  • Four Places I have been:
  1. Thailand
  2. Costa Rica
  3. Germany
  4. Switzerland

Honourable Mentions: France, Mexico, Turks & Caicos


  • Four places I would rather be right now:
  1. Costa Rica – any place warm/tropical would do right now, but I dreamt of this place the other morning.
  2. Seville – This place made a great impression on me culturally (architecture, food, music); it’s also warmer than here, and very relaxed.
  3. New Orleans – Ditto
  4. Bed – Warmth, comfort… you know.

  • Four things I don’t eat:
  1. BRAAAAINS – this is part joke about how I’m not a zombie (yet), but some people do eat brain.  I consider myself an adventurous eater, but here’s where I draw the line.
  2. Leek – I really don’t like the taste of this one.
  3. Brussel Sprouts – Does anyone like these?
  4. Avocado – this one’s weird, I think it’s the texture, because I have no problem with guacamole.

  • Four of my favourite foods:
  1. Spaghetti and Meat Sauce – this was number one when I was a kid, and I’m not gonna change…
  2. Burgers
  3. Steak
  4. Muffins – I had to admit these were my weakness when I found that I could avoid sweets entirely, except I’d crack and get one of these mid-mornings.  I can say no to ice cream, chocolate, cookies, cake, donuts no problem, but muffins slip the net far too often.

Honourable Mentions: Butter Chicken, Peanut Curry, Pancakes, Jambalaya…


  • Four TV Shows I watch:
  1. New Girl
  2. Marvel’s Agents of S.H.I.E.L.D.
  3. Brooklyn 99
  4. Saturday Night Live

Honourable Mentions: I’m working through Orange Is The New Black on Netflix, Game of Thrones (season 2 so far) on DVD, and when House of Cards comes back… hooo boy.


  • Four things I am looking forward to next year:
  1. The Lightning Kid going to school – I’m also terrified at how well he’ll cope and if he’s ready for it all, but it’s a major milestone to be in an actual school instead of a daycare.
  2. Triathlon Season – Half-Iron, Off-Road and Winter Triathlon are all possibilities in 2015.  I haven’t nailed down goals or a schedule, but there’s sure to be something exciting.
  3. Visit to Germany – We go every year, and the travel gets a little less stressful every year as the kids mature… I think.
  4. Camping – Not a certainty but we’ve wanted to go camping as a family since before we were a family, and we’ve basically waited till the Lightning Kid is out of diapers completely… maybe that’s what I’m actually looking forward to the most.

  • Four things I am always saying:
  1. No hitting, no screaming, no breaking things – the 3 biggest rules in the house, and repeating them has barely helped with complying…
  2. No Retreat, No Surrender – this started as my mantra for toilet training, but I’ve applied it parenting and advocating for the Lightning Kid’s education and inclusion.  It works for athletic goals too.  It’s a Springsteen song and a Jean Claude Van Damme movie.

  1. Alley-Oop! – Every time I pick one of the boys up.
  2. Ugh. – I guess I’m not always a happy camper…

  • Tag 4 people
  2. Hayley Goleniowska of Downs Side Up
  3. Morgan of Wildly Fit