Training Log Archive: possumIn the 31 days ending Aug 31, 2016:
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Wednesday Aug 31, 2016 #
9 AM
9Round 32:00 [4]
ahr:113 max:135 shoes: Skechers GoFit
Legs and glutes are still sore, and we did lots of squats again. Not quite as aerobic.
5 PM
Workout 1:00:00 [3]
Weekly workout with my trainer. My foot is almost healed, so we did agility drills, and running up the ramp again. Lots of balance work, also.
Tuesday Aug 30, 2016 #
8 AM
9Round 32:00 [4]
ahr:118 max:144 shoes: Skechers GoFit
I didn't do 9Round Sat. or Sun., then we had lots of squat and lunge types of things, and I had sore gluteals this morning. And more squat and lunge stuff today. I had the same score on the CHOW as yesterday. Now I get to have a pedicure and relax. Bob and I are actually going out to a concert tonight.
Monday Aug 29, 2016 #
9 AM
9Round 32:00 [4]
ahr:114 max:145 shoes: Skechers GoFit
I must have rolled over badly in my sleep, because a severe pain in the right scapula woke me up in the night, and made it difficult to get back to sleep. It was still hurting some after I got up. So I went to kickboxing, and sure enough, the second round had lots of pushups, and several had lots of planks. The workout was a little easier than any last week, but I got my heart rate up on the CHOW at round 8--3 hits and a surrender, and I did 34 in the 3 minutes. After I was finished with 9Round, my shoulder no longer hurt.
10 AM
Dog Walking 26:34 [3] 2.37 km (11:13 / km)
shoes: INOV8 TrailRoc 235
Elray and I went to Jesse James Park, and I checked 1/4 mile laps. I did all five of the in less than five minutes per lap, with the shortest at 4:20. We only saw one runner and no dogs. It was a little warm.
2 PM
other 55:00 [3]
Pruning, weeding, and tying up raspberries that are trying to produce a nice crop. Usually I like to finish a job once started, but it was hot, and I had already made two trip up the hill and back with posts. I'll try to get it done this week.
6 PM
Yoga 1:19:00 [0]
Restorative
Sunday Aug 28, 2016 #
3 PM
Orienteering 1:40:00 [2]
shoes: INOV8 TrailRoc 235
Mapping at Park U. Had two places that needed lots more work, plus I wanted to see where some of the roads went. I was just into the second area when it started to pour rain. So I stuck my map board under my shirt and raced for the car.
Saturday Aug 27, 2016 #
11 AM
Dog Walking 20:25 [2] 1.6 km (12:46 / km)
shoes: INOV8 TrailRoc 235
John was in town, so we were off our Saturday schedule, and met him for breakfast. Fortunately the road into Kearney had reopened after last night's monsoon, and we didn't have any trouble getting out. When I took Elray to Mack Porter park, the back road into Kearney still had the road closed sign, so we took the long cut and parked by the ball fields and walked back on the one-way road. Then we took the paved trail back to the ball fields. We were only the second party taking the trail today, which was easy to figure out. There was probably a good hundred feet of mud on the trail, with one set of shoe tracks and one set of dog tracks. We left our tracks and went home. They had taken down the signs, and reopened the back road, so we took it home.
Friday Aug 26, 2016 #
9 AM
9Round 32:00 [4]
ahr:117 max:138 shoes: Skechers GoFit
First time out not wearing my foot brace, and it felt good to not be wearing it. Still a lump on the top, and a little discomfort, but no pain. Flexing is almost back to normal. Today was Burpee Friday, and we did lots of Burpees. I didn't try hauling the sandbag around at Round 2--I used dumbbells for the moves instead.
10 AM
Dog Walking 39:29 [3] 3.39 km (11:39 / km)
shoes: INOV8 TrailRoc 235
Riverfront park after recycling. After the walk to the trailhead, I kept track of the eight 1/4 mile laps. The longest one was 5;04. All the rest were under 5 minutes, with the shortest at 4:22. It was a good walk.
Thursday Aug 25, 2016 #
9 AM
9Round 32:00 [5]
ahr:119 max:143 shoes: Skechers GoFit
I waited this morning until after the deluge, because I wanted to take Elray with me and walk her afterward. It was another really hard day. It's been an extra-hard week, but my foot is feeling better, so I'm kind of working through the pain.
10 AM
Dog Walking 28:06 [3] 2.49 km (11:17 / km)
shoes: INOV8 TrailRoc 235
I took Elray to Jesse James Park. We had to do a double-back detour because some goofy guy had his dog off-leash, and I didn't want to deal with it now that my foot is almost, but not quite, back to normal. We did keep up a pretty good pace.
5 PM
Workout 1:00:00 [4]
ahr:118 max:155 shoes: Skechers GoFit
Weekly workout with my trainer. I hadn't done any agility drills for two weeks because of my injury, but felt ok to try them today. They all went pretty well, except for one that had a lateral motion. It was ouchy, so we stopped. We ended up with the big ropes, doing three different moves and three sets without stopping. I was pretty tired after that.
Wednesday Aug 24, 2016 #
9 AM
9Round 32:00 [4]
ahr:115 max:140 shoes: Skechers GoFit
Today was another tough day--a little harder than yesterday, but not quite as hard as Monday. My foot is doing better, just a little sore.
Tuesday Aug 23, 2016 #
8 AM
9Round 32:00 [4]
ahr:115 max:142 shoes: Skechers GoFit
Almost, but not quite as tough as yesterday. We had the same CHOW, and I beat my yesterday's by 4--got to 34 reps in 3 minutes.
9 AM
Dog Walking 22:18 [3] 1.78 km (12:32 / km)
shoes: INOV8 TrailRoc 235
Mack Porter Park. Walked a few areas we hadn't been before.
Monday Aug 22, 2016 #
Note
(injured)
The more than six-mile walk on Saturday must have stimulated the healing process in my foot. I followed it on Sunday with a 3+ mile walk with Elray. I'm still hurting, but I can walk downstairs now, as long as I think about what I'm doing.
8 AM
9Round 32:00 [5]
ahr:118 max:147 shoes: Skechers GoFit
Today was a really tough day--especially the CHOW.
6 PM
Yoga 1:17:00 [0]
Restorative.
Sunday Aug 21, 2016 #
10 AM
Dog Walking 1:02:57 [3] 5.6 km (11:14 / km)
shoes: INOV8 TrailRoc 235
Watkins Mill. Elray did a fine job with no barking encounters. Beautiful weather and lots of people.
4 PM
other 30:00 [2]
Weeding the new strawberries. It went well until the mosquitoes starting munching on me.
Saturday Aug 20, 2016 #
8 AM
Orienteering 2:00:00 [3] ** 10.44 km (11:30 / km)
spiked:12/17c shoes: INOV8 TrailRoc 235
A Fort Leavenworth Outdoor Adventure. Score-O type with a two-hour time limit. I didn't get them all. I did all the northern and eastern control points, but after the slow slog uphill, and then downhill, I got to the golf course with four more to go, and looked at my watch. I only had a little over 12 minutes left, so I finished. The map is pretty rough, and control markers are not exact. Actually, no. 3 was about 100 meters off. The only other negative was that it was a 1:15000 map, which I never use. Otherwise, lots of fun. Perfect weather and it was great to slog with a map in my hand.
Friday Aug 19, 2016 #
8 AM
9Round 32:00 [4]
ahr:113 max:133 shoes: Skechers GoFit
Lots of props today--Kettlebells, dumbbells, medicine balls. Increased the intensity. Foot still hurts, but I think it is getting better incrementally.
9 AM
Dog Walking 38:01 [3] 2.6 km (14:37 / km)
shoes: Skechers GoFit
After recycling, went to Riverfront Park.
11 AM
other 40:00 [3]
Managed to weed the blackberries and raspberries in the garden. Lots of pulling and tugging. I put it off until the weeds were big, but I hope I got them before most of them went to seed.
Thursday Aug 18, 2016 #
7 AM
9Round 32:00 [4]
ahr:111 max:131 (injured) shoes: Skechers GoFit
Wearing the brace on my foot is somewhat annoying when walking, but really seems to make a difference in the pain. Workout today was pretty steady. Afterwards, I saw my chiropractor, who said that surprisingly, the injury hadn't caused any major imbalances. Then I got a massage--wonderful! I plan to have a very relaxing day.
Wednesday Aug 17, 2016 #
9 AM
9Round 32:00 [5]
ahr:114 max:141 shoes: Skechers GoFit
Today was the doing the hundred day. I even managed to do them all with a bad foot, except for Round 1, which was 100 mountain climbers followed by 10 pushups. I can't do real mountain climbers until more healing. I wore the ankle brace thing, and had a little less pain.
10 AM
Dog Walking 39:29 [2] 2.42 km (16:19 / km)
shoes: INOV8 TrailRoc 235
Jesse James Park. Not too fast, but steady.
3 PM
Workout 1:00:00 [3]
(injured) shoes: INOV8 TrailRoc 235
Weekly workout with my trainer. Lots of core and upper body, and leg work to strengthen the knees without aggravating my foot injury. Better than last week, but I still have a ways to go.
Tuesday Aug 16, 2016 #
9 AM
9Round 32:00 [4]
ahr:116 max:142 (injured) shoes: Skechers GoFit
The foot is somewhat better today, but still hurting. If I still have pain next week, I'll have it checked to make sure nothing is broken.
I am doing better at my workouts. Today I improved my CHOW from yesterday, and had 118 squats with high hooks in three minutes.
I am doing better at my workouts. Today I improved my CHOW from yesterday, and had 118 squats with high hooks in three minutes.
10 AM
Dog Walking 20:00 [3] 1.48 km (13:31 / km)
Today we went to Mack Porter Park where we hadn't been in quite some time. A good choice. No one was there except for a few workers. Too bad I didn't bring the Clickit--we could have played ball in the ball fields.
Monday Aug 15, 2016 #
9 AM
9Round 32:00 [4]
ahr:106 max:136 shoes: Skechers GoFit
Foot is slightly better today. I managed to do most of the moves and did pretty well on the CHOW--low squat, then high hook.
10 AM
Dog Walking 27:44 [3] 2.4 km (11:33 / km)
shoes: INOV8 TrailRoc 235
Jesse James Park counterclockwise. Did all of the quarter-mile laps in less than five minutes. Nice day, upper 70's.
6 PM
Yoga 1:21:00 [0]
Restorative. I had to miss last week because of injury, and it felt good to get back. I was able to do all the poses tonight, with only minimal pain.
Sunday Aug 14, 2016 #
5 PM
Bicycle 11:51 [5] 4.01 mi (2:57 / mi)
ahr:116 max:161
Cranked out the Bent Spoke, and made it really aerobic. I'm panting for breath. Lots of steep ups and downs.
Saturday Aug 13, 2016 #
10 AM
Orienteering 1:45:00 [2]
(injured) shoes: INOV8 TrailRoc 235
Mapping at Park U. Foot hurting so it was slow going, but a very detailed place. I'm mostly having trouble going downstairs, and Park U certainly has more sets of stairs than most. Nice weather today, and it was good to get out and do something.
Friday Aug 12, 2016 #
9 AM
9Round 32:00 [3]
ahr:109 max:132 shoes: Skechers GoFit
I was able to do more today, although still making some modifications. Lots of Burpees, which I can do. Instead of kicking the bags with my right foot, I tapped the bag, which worked ok, because I still got the motion with my hip and leg.
10 AM
Dog Walking 32:40 [3] 2.6 km (12:34 / km)
ahr:111 max:131 shoes: INOV8 TrailRoc 235
After recycling, I took Elray to Riverfront Park. I had taken my foot brace off after kickboxing so my gait would be more natural, and I had some discomfort, but no actual pain. The weather was cooler, with occasional light rain--very pleasant. After about a mile, Elray had one of her insane moments. She had been doing very well with people, dogs, bicycles, etc., but she decided to go beserk with a very well-behaved small poodle. In her barking, lunging frenzy, I fell down and dropped the leash. As soon as I dropped the leash, she stopped barking and sat down. But I fell on my injured foot, and it was uncomfortable walking the last half mile back to the car.
Thursday Aug 11, 2016 #
9 AM
9Round 32:00 [3]
ahr:101 max:120 shoes: Skechers GoFit
Went back to 9Round for the first time since my injury. Still a fair amount of pain, so I was slower than usual and did more modifications. Like only touching the bag with my foot instead of kicks. Hurt a bit while doing it, but felt pretty good afterward. Also did a lot of upper body stuff today.
3 PM
Bicycle 14:53 [4] 3.4 mi (4:23 / mi)
ahr:108 max:180
Coastal Run. Finished over 3.5 minutes ahead of the pacer. Foot didn't bother me during the ride.
Wednesday Aug 10, 2016 #
10 AM
Dog Walking 31:11 [3] 2.5 km (12:28 / km)
shoes: INOV8 TrailRoc 235
Took Elray for a much needed walk to Riverfront Park. My foot has quite a bit of discomfort, but not really pain, except for trying to walk down stairs. Walking up stairs is fine. It was hot, but I also wanted to make sure it was in good enough condition to see my trainer this afternoon.
3 PM
Workout 1:00:00 [3]
shoes: INOV8 TrailRoc 235
Weekly workout with Jared. Because of my injury (much better, but still hurting some) we didn't do the usual agility drills. Only one move required modification--I had to do my step-ups with weights on a lower step. Really no more pain during the workout than just sitting around.
Tuesday Aug 9, 2016 #
Note
(injured)
Sunday afternoon I spent a lot of time as a computer jockey, putting in details on the Parkville map that I got during fieldwork on Saturday. Then I injured myself by being stupid--I got up and started to walk, but my right leg was completely asleep. My foot buckled under with all my weight on it, and then I fell on the opposite knee. Major pain which is what I deserved for being stupid. Although both the knee and foot were hurting almost equally badly, by bedtime my knee was pretty much ok, but the foot was still incredibly painful.
I spent most of Monday whining with the foot wrapped in an Ace bandage.
I spent most of Monday whining with the foot wrapped in an Ace bandage.
10 AM
Bicycle 6:40 [3] 1.5 mi (4:27 / mi)
ahr:90 max:135
Still hurting, but walking isn't too bad. Going up and down stairs is still tricky. I traded out the ace bandage for an ankle brace which also extends across the instep, so I could on my trail shoes and get the mail and pick tomatoes. Then I put on my bicycle shoes and hopped on for a short ride. I did the Redwood Dash, starting slow behind the pacer and finished up over 30 seconds ahead. While getting up from putting on my shoes, I had my weight on the left knee, and it was tender. I could also feel soreness in the knee while peddling, but the bicycle didn't cause the foot any more pain than what I'm feeling pretty much all the time from it. Still much better than yesterday.
3 PM
Bicycle 14:27 [4] 3.37 mi (4:17 / mi)
ahr:111 max:127
Did the Coastal Run, and beat the pacer by 2:37. Foot is feeling stronger and I can know walk upstairs normally, but still can't go downstairs. Fortunately, I've always been a fast healer. What I learned from this, is, don't try to walk unless you are sure both feet (and legs) are alive and awake.
Sunday Aug 7, 2016 #
2 PM
Dog Walking 48:55 [3] 4.33 km (11:18 / km)
ahr:118 max:147
Took Elray to Watkins Mill. She was pretty wound up because of no walk yesterday. Perfect timing. It started raining again on our way home.
Saturday Aug 6, 2016 #
10 AM
Orienteering 1:40:00 [2]
shoes: INOV8 TrailRoc 235
Mapping at Park University.
Friday Aug 5, 2016 #
8 AM
9Round 32:00 [4]
ahr:112 max:134 shoes: Skechers GoFit
Lots of different weight things--dumbbells, medicine balls, Kettlebells, made this more challenging than it appears.
9 AM
Dog Walking 40:38 [3] 3.29 km (12:21 / km)
ahr:113 max:130 shoes: INOV8 TrailRoc 235
After recycling, took Elray to Riverfront Park for some much needed exercise. Temps were in the upper 70's, and humid, but overcast and a nice day for a walk.
Thursday Aug 4, 2016 #
8 AM
9Round 32:00 [4]
ahr:110 max:135 shoes: Skechers GoFit
Lots of punching bags while in pushup position. Wood choppers were easier today.
3 PM
Bicycle 10:00 [3] 2.3 mi (4:21 / mi)
Included three sessions of 20 seconds HIIT in the ten-minute ride.
Wednesday Aug 3, 2016 #
8 AM
9Round 32:00 [4]
ahr:105 max:141 shoes: Skechers GoFit
This week's CHOW has really spiked my heart rate. It is push-up position, and hitting the bag with the elbows.
10 AM
Dog Walking 26:28 [3] 2.21 km (11:59 / km) +24m 11:22 / km
shoes: Skechers GoFit
Took Elray to Jesse James Park and went counter-clockwise. Hot and humid, but overcast.
3 PM
Workout 1:00:00 [3]
ahr:118 max:141 shoes: INOV8 TrailRoc 235
Workout with Jared. Lots of tricky agility drills. I also pulled the sled for the first time, as opposed to pushing the sled.
Tuesday Aug 2, 2016 #
9 AM
9Round 32:00 [5]
ahr:117 max:145 shoes: Skechers GoFit
After voting, I went to 9Round for a very sweaty workout. Lots of squats and pushups and doing stuff while holding weights.
10 AM
other 1:45:00 [3]
Weeded and pruned the raspberries. A big job. Now all the perennials have been weeded.
3 PM
Bicycle 14:01 [5] 2.91 mi (4:49 / mi)
ahr:112 max:141
Did the Lost Trail with my 3-20 second HIIT sprints. I was a little tired, so this about did me in. My legs are getting used to it, though, I finished 2:15 ahead of the pacer.
Monday Aug 1, 2016 #
9 AM
9Round 32:00 [4]
ahr:117 max:138 shoes: Skechers GoFit
A good start for the week. I think my HRM need recharging.
6 PM
Yoga 1:19:00 [0]
Restorative. Last week the yoga studio was closed for vacation, and I really missed the breathing and meditation. Good to be back.