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TODAY’S TRAINING INSPIRATION:
STAN SMYL

The training inspiration for today (to the right) is a man whose hockey career may be barely remembered outside of one particular city, but whose commitment to physical conditioning and competing at the hardest and highest level his body would allow earned him the immortality of having the first jersey number ever retired and raised to the rafters by the Vancouver Canucks. Because of his tireless work ethic, he was known as “the Steamer.”

Vancouver Canucks captain Stan Smyl retired in 1991 as the team’s career record holder in pretty much every offensive category, including goals, assists and points. He was always a fan favorite for his constant and unparalleled effort on the ice, but he may have won the heart of the city more than ever when he stepped in for injured team captain Kevin McCarthy in 1982 and (along with undersized but heroic goaltender Richard Brodeur) led the Canucks to an improbable run to the Stanley Cup finals.

For a team and a city that had never known anything but continual beatings as the doormat of the Campbell Conference, this ushered in an era of heightened pride and expectations for a city that now had more reason than ever to take pride in its athletes.

Like Dirk Graham, our inspiration for Day 28, Stan’s above-average skills but off-the-charts willingness to sacrifice his body for the team meant that the light that burned twice as bright would only burn half as long. Despite having the skills and heart to play perhaps 1200 games, Stan’s body was done after 896, all of them in a Canucks uniform. He retired with 262 goals, 673 points, 1556 penalty minutes, and the hearts of hockey fans.

Likewise, his leadership in the final years of his career coincided with the emergence of future NHL star and team captain Trevor Linden. Due in no small part to Smyl’s example and grooming of the young star, Linden would go on to lead the team himself for two decades.

With the heart and soul of Stan Smyl in mind, it’s time to sacrifice the body and leave nothing in the gym today. Rest time is over.

TODAY’S PERFORMANCE

Bench Press (115% Body Weight): 8 Reps

10 Miles on Stationary Bike: 25:46

Jump Rope: 6 Rounds (9 Minutes without missing a step, then 7 Minutes)

Elliptical Trainer (Maximum Incline / Maximum Resistance): 20 Minutes / 540.2 Calories Burned

Weights:
- Flat Bench Press (x6)
- Cable Flyes (x5)
- Flat Dumbbell Press (x5)
- Flat Overhead Raise (chest) (x5)
- Standing Barbell Curls (x5)
- Seated Incline Legs-Suspended Hammer Curls (x5)
- Overhand Forearm Curls (x5)
- Underhand Forearm Curls (x5)

iPod songs during training (shuffle):
1. 5ive – Slam Dunk Da Funk
2. ABC – The Night You Murdered Love
3. A-ha – The Living Daylights
4. Alice Cooper – Feed My Frankenstein
5. Alphaville – Big in Japan
6. Backstreet Boys – Don’t Want You Back
7. Backstreet Boys – That’s the Way I Like it
8. Billy Joel – We Didn’t Start the Fire
9. Bloodhound Gang – The Bad Touch
10. Bon Jovi – Game of the Heart
11. Bon Jovi – Have a Nice Day
12. Bon Jovi – It’s My Life
13. Bon Jovi – Price of Love
14. The Cure – Hot Hot Hot
15. Eminem – Cum on Everybody (Instrumental)
16. Emjay – Sound of My Heartbeat (Euro Version)
17. Falco – Der Kommisar
18. Fat Joe – We Run this Shit
19. Go West – Faithful
20. Go West – King of Wishful Thinking
21. Guns n Roses – Think About You
22. Honeymoon Suite – One By One
23. Johnny Hates Jazz – Shattered Dreams
24. KLF and Tammy Wynette – Justified and Ancient
25. Kris Kross – Jump
26. Lenny Kravitz – Always on the Run
27. Madonna – Hung Up
28. Madonna – Sorry
29. Madonna – White Heat
30. Marilyn Manson – Tainted Love
31. Melissa Etheridge – Like the Way I Do
32. Men at Work – Down Under (Live at 2000 Olympics)
33. Morris Day and the Time – Jungle Love
34. Moving Pictures – Never
35. Mr. President – Coco Jumbo
36. Nelly – Ride With Me
37. Nelly and Puff Daddy – Shake Ya Tail Feathers
38. Paula Abdul – I Need You
39. TLC – What About Your Friends
40. Tom Cochrane – Life is a Highway
41. U2 – Discotheque
42. U2 – Sunday Bloody Sunday
43. Willa Ford – I Wanna Be Bad

TRAINING NOTE

Now that’s how we do! Personal best on the elliptical. A pretty good performance on the bike. Plenty of rope and held my ground on the bench press, while doing a fair amount of complementary exercises for the muscle group. Stan Smyl style. There is no way that race day will be anywhere near as demanding as today’s continuous exertion. It took 43 bloody songs to get through this one.

I may be bed-ridden for today and tomorrow with crippling back spasms but the body is learning what level it will have to perform at on race day. This on was for the Steamer.