Training Log Archive: CharlieIn the 29 days ending Feb 29, 2012:
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Wednesday Feb 29, 2012 #
1 PM
Running 27:54 2.31 mi (12:04 / mi) +7m 11:57 / mi
ahr:144 max:171 slept:6.0 weight:161lbs shoes: 2011 icebugs
Legs still very sore, but Rhonda cooked up this good idea of doing interval training around the so-called hospital loop. One minute fast, one minute slow. Turns out I am a lot faster than she is in the fast parts, despite not being any faster at any longer distances, so I was looping back on the slow parts, which degenerated into walking/jogging. Seemed to loosen me up some, and interesting that she got the good idea in the middle of a snowstorm, hence the dobbed spikes. She wore microspikes.
Tuesday Feb 28, 2012 #
12 PM
Running 58:10 5.6 mi (10:23 / mi) +32m 10:12 / mi
ahr:145 max:210 slept:7.0 weight:163lbs shoes: 2011 NB MT101 black
Sore from all the squats yesterday. Out and back from PV with Rhonda. Feeling a bit heavy-footed.
Monday Feb 27, 2012 #
7 AM
Gym 55:00 [3]
slept:9.0 weight:160.5lbs shoes: 2011 NB MT101 black
Tough workout today, I thought. Rhonda still under the weather, so I went by myself. A fair amount of warmup and stretching afterwards, workout was sets of 24 reps each:
overhead squats
situps
back squats
situps
front squats
situps
goblet squats
situps
wall ball
situps
deadlifts
situps
Total time for me was 16:11. Not the most friendly exercise for a guy with sore knees. I used 35# for the OHS, 65 for the other barbell exercises, 40 for the goblet squats and 14 for wall ball. Finished first today, making up a lot on the situps.
overhead squats
situps
back squats
situps
front squats
situps
goblet squats
situps
wall ball
situps
deadlifts
situps
Total time for me was 16:11. Not the most friendly exercise for a guy with sore knees. I used 35# for the OHS, 65 for the other barbell exercises, 40 for the goblet squats and 14 for wall ball. Finished first today, making up a lot on the situps.
Sunday Feb 26, 2012 #
9 AM
Running 31:23 3.14 mi (10:00 / mi) +22m 9:47 / mi
ahr:154 max:193 slept:7.0 weight:161.5lbs shoes: 2011 NB MT101 black
out and back from PV with Jessica, who is visiting for the weekend. Not sure what's with the wacky heart rate pattern. 2nd half of run looks more normal
4 PM
Rowing Machine 8:51 [3] 2.0 km (4:26 / km)
shoes: 2011 Merrell Trail Glove
First time in a while, and didn't feel comfortable. Still seem to be logy from my trip, and a few things hurting, too. I'm afraid chitown has left me in the dust with his fine recent performances.
Saturday Feb 25, 2012 #
Note
slept:6.0 weight:160.5lbs (rest day)
Thought we might go to crossfit, but Rhonda and Jessica were not in the mood and I wasn't either, so perhaps a rest day. Just not feeling too lively today.
Friday Feb 24, 2012 #
8 AM
Gym 45:00 [3]
slept:8.5 weight:161.5lbs shoes: 2011 Merrell Trail Glove
Warmup with jump rope, then back squats and barbell rollouts. Back squats is not one of my better exercises, both because the knees are complaining and because I am just not very strong at it. So just 5x95, 3x110, 1x125. I was good at the barbell rollouts, though, rolling from a kneeling position out to full extension, sets of 5. After a while I got bored with it and put on a weight vest. Ended up with 8 or 9 sets.
Thursday Feb 23, 2012 #
1 PM
Running 33:00 3.16 mi (10:27 / mi) +21m 10:14 / mi
ahr:140 max:187 slept:8.0 weight:163.5lbs shoes: 2011 NB MT101 black
out and back from Pleasant Valley, after subtracting off the 2:45 we stopped to chat with our friend Mary Ellen who was driving by. R calf bothersome enough to tell me all I need to know about whether I want to run at Forest Park on Saturday.
F part of L&F not nearly as bad as I feared, after all that Mexican eating and drinking and way too little exercise.
F part of L&F not nearly as bad as I feared, after all that Mexican eating and drinking and way too little exercise.
4 PM
Gym 1:00:00 [3]
shoes: 2011 NB MT101 black
run 800 M for warmup, then deadlifts, which I was pretty happy to come back to. after a warmup with 135, I did 5x155, 5x175. 3x195 and 3x215. Felt reasonably easy and my form felt pretty good.
Then there was scheduled a workout with box jumps, which I dodged because of my dodgy knees and did situps instead. 1 the first minute, 2 the second minute, 3 the third minute, etc. Made 25 rounds, which means 315 total. So maybe I will be sore in a day or so.
Then there was scheduled a workout with box jumps, which I dodged because of my dodgy knees and did situps instead. 1 the first minute, 2 the second minute, 3 the third minute, etc. Made 25 rounds, which means 315 total. So maybe I will be sore in a day or so.
Wednesday Feb 22, 2012 #
5 AM
Note
A long travel day. Off to the airport in La Paz at 5, way too early for our 6:30 flight. I remembered it as not being a very big airport, but it is smaller than that. Only 7 flights a day, and nobody else showed up until about 5:30 or so, and no one was available to check us in until about 10 til 6. Everything was pretty smooth from there on, changing in Mexico City, arriving in JFK a bit early around 4, getting the limo home by around 6:45.
Tuesday Feb 21, 2012 #
8 AM
Note
Another whale excursion. Followed a mother and baby around for an hour or so.
12 PM
Note
leaving the island to go back to La Paz, we ran into the most accommodating mother and baby of all and spent at least half an hour with them. As many pictures as were taken, all of us missed the best one of all, when they both appeared to stand on their tails and poke their heads way out of water, right next to our boat. A few got to pet the baby, an unusual experience, indeed.
Monday Feb 20, 2012 #
9 AM
Hike 2:20:00 [3]
slept:9.0 shoes: 2011 NB MT101 black
Across the dunes to the Pacific side, then north along the beach for about 40 minutes and back. The dunes would not be suitable for orienteering because of the fragile vegetation, but otherwise struck me as a wonderfully difficult place to practice the sport.
Over on the Pacific side, lots of sand dollars, some beautiful large cowrie shells, and a few washed up turtles. One of them was over 4 ft from nose to tail, and we chased 5 vultures off it to take a look.
Some inviting surf, but kind of cold and we weren't tempted.
Over on the Pacific side, lots of sand dollars, some beautiful large cowrie shells, and a few washed up turtles. One of them was over 4 ft from nose to tail, and we chased 5 vultures off it to take a look.
Some inviting surf, but kind of cold and we weren't tempted.
2 PM
Note
Folks were either going kayaking or hiking, so I went out by myself with the guide looking for whales. A washout from that perspective, but a beautiful day, and warm enough to be in the boat with only my windshirt and life jacket. Just saw one spout, but we went by Duck Island in the bay, a large island covered with cormorants and pelicans, and they left in thousands as we approached the shore, wings beating the water as cormorants do when they are starting out. It was pretty cool, and I certainly didn't mind not seeing whales today.
Rhonda was kayaking with Dick, and they both had a very enjoyable time.
Rhonda was kayaking with Dick, and they both had a very enjoyable time.
Sunday Feb 19, 2012 #
8 AM
Note
slept:9.0
More whale watching. Spent about three hours cruising near the opening, watching a lot of mating pairs and threesomes. Threesomes seem to involve one female pursued by two males.
2 PM
Kayak 3:00:00 [3]
Not all that strenuous, but a very nice paddle up an estuary on the island at low tide. A couple of places we had to get out and pull the boat over, but low tide is best for the birds, and they were wonderful! Little blue, green, tri-colored and yellow crowned night herons; many snowy and one great egret; many, many white ibis, both adult and immature; kingfishers, willet, lesser yellow-legs, whimbrel, least and spotted sandpipers, semi-palmated plovers, the very cute eared grebes, red headed ducks, and the most common of all, marbled godwits. Very enjoyable. Outside the estuary at the bay thousands of double crested cormorants and Heerman's gulls.
Strained my right arm a bit on the way back, so planning on not kayaking the next day.
Strained my right arm a bit on the way back, so planning on not kayaking the next day.
Saturday Feb 18, 2012 #
Note
slept:5.5
Picked up in La Paz by Roman, our guide from our last trip to Baja in 2010, and settled into vans for another long ride to San Carlos, and then by panga to our camp on Isla Magdalena, about 40 miles south of where I camped with friends in 1981. Got there around 230, for a late lunch and settled into our tents, then back out in the pangas a couple of hours to watch whales, mothers and babies in the shallower areas, and mating pairs and groups near the opening to the Pacific.
Friday Feb 17, 2012 #
Note
Evening bus ride down to Topolobampo, then wait and wait for the overnight ferry to La Paz. We had a sleeper compartment, so pretty nice, but it didn't leave until 1230 am, arriving around 7. They were searching luggage to get on, and then again to get off, although they waved us around on the way off when we couldn't answer any questions in Spanish.
8 AM
Note
slept:7.0
Maybe the coolest thing of the trip so far. Drove back up the river and took an inflatable boat back down, with some of the best birding ever. Hundreds of herons, cormorants and egrets with nests in the trees, many individual trees supporting 50 nests or so. Blue, green and tiger herons, flycatchers, phoebes, osprey, kingfishers, hawks, etc, etc. then a stop off to see many kings of shrubs and trees in the forest and a large group of petroglyphs, back in the boat for more birding, ending a block from our hotel.
Thursday Feb 16, 2012 #
10 AM
Note
Ride to Divisadero, then took the cable car ride out to a tower of rock in Urique Canyon. Magnificent.
Then we caught the Copper Canyon train to El Fuerte. Nicest train I have been on. Ride was kind of long (6+ hrs), but wonderful scenery. Big seats, nice dining car, amazing engineering achievement with many tunnels and bridges and the loops allowing the descent to Temoris, where there are three levels of parallel track to switchback the steep descent.
Then we caught the Copper Canyon train to El Fuerte. Nicest train I have been on. Ride was kind of long (6+ hrs), but wonderful scenery. Big seats, nice dining car, amazing engineering achievement with many tunnels and bridges and the loops allowing the descent to Temoris, where there are three levels of parallel track to switchback the steep descent.
Wednesday Feb 15, 2012 #
8 AM
Note
slept:8.0
Left Batopilas for the long ride back up the canyon on the rough one lane road. First 40k took over 3 hours. I rode in a seat strapped on the roof of the GMC Suburban. Fabulous views, pretty darned cold. They are widening and paving the road from the top. Some delays, particularly when we had to pass a big military vehicle heading down. Lots of guys in camo with machine guns. Kind of intimidating, particularly from my perch on the roof with our car on the edge of the sheer drop-off.
3 PM
Hike 2:00:00 [3] 3.0 km (40:00 / km)
shoes: 2011 NB MT101 black
Large group traveling out from our lodge to the beautiful waterfall at Cusarare, moving slowly, accompanied by our guide Noel and a charming Tarahara boy Jose Alberto of diez anos.
Steep ups and downs. Wonderful alpine terrain, reasonably open, lots of topography and large rock features.
Steep ups and downs. Wonderful alpine terrain, reasonably open, lots of topography and large rock features.
Running 22:00 [3] 3.0 km (7:20 / km)
shoes: 2011 NB MT101 black
Then back along an easier trail following Jose Alberto, who looks like he can run all day but was very solicitous of us. Picture to follow later.
Tuesday Feb 14, 2012 #
10 AM
Hike 7:14:50 20.74 km (20:58 / km) +566m 18:27 / km
ahr:89 max:156 slept:8.0 shoes: 2011 NB MT101 black
Another long hike, but this one not as steep. Drive 20 minutes back along the canyon road to Casas Coloradas and across the Puente Colgante to trails heading up Cerro Colorado creek. A slower group, so only made it out to about 8k before turning back. When we got back Rhonda was raring to go, so we ran and walked back to town on the aqueduct trail while the others waited for their ride. Beat them back, including time to stop off for a dozen bottles of Indio to welcome them back. Knees did better today because I remembered my Ace support wrap. Also remembered the Garmin, will upload later.
Monday Feb 13, 2012 #
9 AM
Hike 6:00:00 [3] 20.0 km (18:00 / km)
slept:8.0 shoes: 2011 NB MT101 black
Drove 40 minutes up into the mountains above Batopilas, then got dropped off in a group of 5 plus our guide Manuelito. Climbed up quite a way to where we looked into Urique Canyon. Beautiful views in all directions, occasionally passing a tarahumara dwelling. Lots of goats, not quite as many chickens. Then the long descent all the way to town. Knees complaining mightily all the way down, but otherwise a good hike. Some dicey spots on rocky slanty side hill trails with steep drop-offs. Mucho verbenas at the bottom.
Friday Feb 10, 2012 #
7 AM
Running 20:00 [3] 2.0 mi (10:00 / mi)
slept:11.0 shoes: 2011 NB MT101 black
Short jog with Rhonda from our hotel in Chihuahua. Out as far as Pancho Villa house and back. Knees more and more tender. I wouldn't have gone at all, except Rhoda was going. Very cool in the mornings, here at 1400+ meters elev.
Not sure what is going on with the R knee, but it is now more uncomfortable than the left. Feels swollen. Perhaps the residue of favoring the left? I am hoping it is going to calm down, but I doubt jogging is part of a useful treatment plan.
Not sure what is going on with the R knee, but it is now more uncomfortable than the left. Feels swollen. Perhaps the residue of favoring the left? I am hoping it is going to calm down, but I doubt jogging is part of a useful treatment plan.
Thursday Feb 9, 2012 #
Note
slept:3.0
A long night of travel, arriving in Chihuahua around 830 am. A really fine breakfast at the hotel, then a couple of hours wandering around town. In our travels we met a very nice gentleman named Javier, visiting from Guadalajara for work, but with a free day. We had a chat then went with him to the very interesting Pancho Villa home.
Wednesday Feb 8, 2012 #
7 AM
Gym 45:00 [3]
slept:7.5 weight:162lbs shoes: 2011 Merrell Trail Glove
Deadlifts this morning. Some warm up, then sets of 5 at 135, 155, 175, although the job was to do as many as I could the last set as long as I could maintain form, so made it to 10.
Then 21-15-9 of box jumps and burpees. Did 24" box step ups instead of jumps, all with the right leg, as my left knee doesn't do well with them.
Did not make the interim L&F goal of 160 by the time I leave on my trip (later today). Always room for improvement.
Then 21-15-9 of box jumps and burpees. Did 24" box step ups instead of jumps, all with the right leg, as my left knee doesn't do well with them.
Did not make the interim L&F goal of 160 by the time I leave on my trip (later today). Always room for improvement.
3 PM
Running 36:13 3.99 mi (9:04 / mi) +33m 8:50 / mi
ahr:156 max:216 shoes: 2011 NB MT101 black
2 miles out, 2 back from Pleasant Valley. 18:39 out, 17:34 back.
Tuesday Feb 7, 2012 #
4 PM
Gym 45:00 [3]
slept:8.0 weight:161.5lbs shoes: 2011 NB MT101 black
Workout today was 3 minutes on, one minute off, 5 times. In each 3 minute, as many times as possible of 3 power cleans, 6 pull ups, 8 squats. I only was using 75# for the power cleans, so they were pretty easy. Pull ups got to me after two of the 3 minute segments with 4 rounds in each segment, so 48 total pull ups. SOS I switched to using a band the rest of the way. Mostly because of extra transition time, only made 3+ in each of the last 3 segments.
Monday Feb 6, 2012 #
7 AM
Gym 1:00:00 [3]
slept:6.5 weight:162.5lbs shoes: 2011 Merrell Trail Glove
knees and low back still very tender.
A good and pretty successful workout, I thought. 5 rounds of 12 front squats, 20 medicine ball cleans, and row 150 M. Not done for time, but just keeping along, with short rest breaks between sets. So it was never very intense, but a good steady workout. This was the first time I have done front squats since my wrist injury, and it was pretty successful. Kept the weight to 53#, as it pulls at my wrist pretty good, and I don't want to stress my knees all that much either. Really an all time first - coach Jen praised my form in all three exercise components. So either she is losing her touch, or I am finally starting to get it. Whenever there is one of these multiple exercise things, one thing is harder than the others. Medicine ball cleans not too bad, but definitely the hardest of the three. Rowing pretty mellow as not pushing it too hard.
A good and pretty successful workout, I thought. 5 rounds of 12 front squats, 20 medicine ball cleans, and row 150 M. Not done for time, but just keeping along, with short rest breaks between sets. So it was never very intense, but a good steady workout. This was the first time I have done front squats since my wrist injury, and it was pretty successful. Kept the weight to 53#, as it pulls at my wrist pretty good, and I don't want to stress my knees all that much either. Really an all time first - coach Jen praised my form in all three exercise components. So either she is losing her touch, or I am finally starting to get it. Whenever there is one of these multiple exercise things, one thing is harder than the others. Medicine ball cleans not too bad, but definitely the hardest of the three. Rowing pretty mellow as not pushing it too hard.
Sunday Feb 5, 2012 #
9 AM
Running 54:34 5.6 mi (9:45 / mi) +31m 9:35 / mi
ahr:144 max:189 slept:8.5 weight:163.5lbs shoes: 2011 NB MT101 black
Out and back from Pleasant Valley with Rhonda. This worked out better than I could have imagined. Nursing sore knees, particularly after yesterday, and inclined to a day off, but Rhonda was going so I tagged along. The knees were surprisingly comfortable during the run. Colder than it has been, but it is February. 28.44 out, 25:50 back. Rhonda complaining about the pace from about 2 meters in front the whole way.
Saturday Feb 4, 2012 #
10 AM
Orienteering 2:30:00 [3]
slept:8.25 weight:164lbs shoes: 2011 NB MT101 black
Training activities set up by Becks at Paugusset. She had set several things up, but I only made it through 2 before I needed to go home. Unfortunately I left the Garmin at home. It might have been interesting to reconstruct a couple of wanders. First exercise was a corridor to be followed, with the rest of the map whited out. The corridor was maybe 30 m wide, and looped through the really technical center of the map. Some jogging, mostly walking, kept getting lost about 75% of the way through and trying again. Finally bailed out and turned out I was too far E, at least at the end.
Then there was a control pick in the same area, this time with a map that had the trails and water features removed, and missing all rock features except the biggest cliffs. Fortunately, Becky had blown it up to about 1:7000, but it was very difficult. Controls marked by bits of red streamer tape, and they were hard to find even in the right place.
Now one of us has to get it together and do something like this for Becky to run on.
Then there was a control pick in the same area, this time with a map that had the trails and water features removed, and missing all rock features except the biggest cliffs. Fortunately, Becky had blown it up to about 1:7000, but it was very difficult. Controls marked by bits of red streamer tape, and they were hard to find even in the right place.
Now one of us has to get it together and do something like this for Becky to run on.
Friday Feb 3, 2012 #
7 AM
Gym 55:00 [3]
slept:7.75 weight:161.5lbs shoes: 2011 Merrell Trail Glove
pullup work, then "dumbbell hell" - not so bad really. 5 reps each of DB deadlift, DB clean, DB front squat, DB push jerk. 5 rounds with 3 mins between. 20#/ 25#/ 30#/ 35#/ 40# for the successive rounds, although I couldn't do the push jerks with more than 30.
Thursday Feb 2, 2012 #
5 AM
Gym 1:00:00 [3]
slept:7.0 weight:160.5lbs shoes: 2011 Merrell Trail Glove
First trying for one rep maximum at push press and back squat. Push press went well. I am the lowest of all the men, but got up to 105, which is 10 lbs more than last time we tried this. Back squat didn't go as well today. After 135 I went for 155 and failed. Last time I got 165, but I wasn't really close at 155 and didn't try again.
Then we had a workout of 20-18-16-12 alternating knees-to-elbows from the pullup bar with DB hang power snatch. I used 20#. The 20# was very manageable, and I think I would have been fine with 25. The K2E are brutal. My knee got a little sore on the push press, and I'm icing it now.
Then we had a workout of 20-18-16-12 alternating knees-to-elbows from the pullup bar with DB hang power snatch. I used 20#. The 20# was very manageable, and I think I would have been fine with 25. The K2E are brutal. My knee got a little sore on the push press, and I'm icing it now.
7 AM
Hike 40:00 [3] 1.6 mi (25:00 / mi)
shoes: 2011 Merrell Trail Glove
Part of the dog loop, and then an excursion down to the Big Down Marsh and the bridge. Amazing number of trees fallen in Little Down Marsh. It has been flooded for almost 8 years now and the trees are pretty much all dead, starting to go. That will make for a different look. Icier today than I expected, so a lot of careful walking along the sides of the trails, as my shoes have zero traction.
Wednesday Feb 1, 2012 #
7 AM
Gym 50:00 [3]
slept:6.75 weight:160.5lbs shoes: 2011 Merrell Trail Glove
Good workout. After the warmup, 20 wall ball (14#), 20 supermans, 15 goblet squats (35#), then 2 minute rest, row 500 (1:48) 2 minute rest, run 400, 2 minute rest, 25 burpees, two minute rest, then back to the 20 wall ball, 20 supermans, 15 goblet squats. 18:05. I felt pretty good about this, and particularly reflecting how hard burpees were for me 9 months ago.
2 PM
Running 31:03 5.05 km (6:09 / km) +21m 6:02 / km
ahr:151 max:214 shoes: 2011 NB MT101 black
with Rhonda from Pleasant Valley. Another t-shirt day. L quad pretty sore and inflamed.
HRM apparently pretty whacked out. Readings in first mile or so erratic and very high. Certainly not working that hard, not that I could.
HRM apparently pretty whacked out. Readings in first mile or so erratic and very high. Certainly not working that hard, not that I could.