Strength & Movement in 2024

Here’s a snapshot of my exercise achievements in 2024:

I covered 2,100km last year, splitting my cardio between running and cycling. Running accounted for 900 km, mostly along the Harte Trail and throughout Assiniboine Forest. I run outdoors throughout the summer and the winter. Most of my runs ranged from 5 to 10km, with two standout runs hitting half-marathon distance (21 km). Cycling made up the remaining 1,200km, largely from my fair-weather bike commutes to work. It’s a 14km journey each way to the Red River College downtown campus.

Winter running in Winnipeg requires some special care. After fracturing my wrist in 2017 from slipping on ice in Assiniboine Park, I started adding Kold Kutter motorsport ice-racing screws to my running shoes for better winter traction. They are incredibly effective — I’ve had zero slips since then.

I also kept up a strength training routine in 2024, working out 2 to 3 times per week throughout the year, even while managing a minor injury (more on that below). These home workout sessions include a mix of dumbbells, a Total Gym 1000, and body-weight exercises.

My strength training routines were developed with ChatGPT back in 2023 — yes, I’m even a nerd when it comes to exercise. I fed in all my available equipment and asked for “a full-body, time-efficient and highly effective strength training plan.” Since starting this program in July 2023, I’ve completed over 180 sessions. They consist of three focused workouts: chest and shoulders, back and biceps, and legs and shoulders.

In an effort to preserve the strength and mobility of my knees, I’ve also incorporated the Knees Over Toes Zero protocol into my weekly routine. So far so good! It’s especially fun to see the surprise on people’s faces when I’m running backwards on the Harte Trail.

In early 2024, I noticed discomfort in my lower left bicep during workouts. Over time, the discomfort progressed to pain, which I later identified as distal bicep tendonitis. My initial approach — stopping bicep exercises and waiting for it to heal — proved ineffective even after three months of rest.

To address this, I began a re-strengthening protocol using light weights, beginning with just 3-pound dumbbells and gradually working up to 20 pounds over four months. The recovery program included short bicep curl sessions twice daily, exercises with a Theraband Flexbar (a specialized tool for tendon rehabilitation), and voodoo flossing, which helps improve blood/nutrient flow and mobility.

Most exercises are now pain-free, but there’s still some minor discomfort on bicep days. I still haven’t returned to pull-ups or chin-ups, preferring to stick with assisted versions of these exercises on the Total Gym while continuing my recovery.

My goal for 2025 is to hit 2,000km again for running and cycling, and to continue the full-body workouts and knee protocol. Shout out to Shan, my exercise inspiration. She doesn’t track all her exercise like I do, but probably tripled or quadrupled my stats or more! :)