Training Log Archive: CharlieIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
7 AM
Gym 55:00 [3]
slept:7.0 weight:159lbs shoes: 2011 Merrell Trail Glove
2 workouts again today. First was 3 rounds of 25 wall ball throws, run 400; second was bench presses for the others, dumbbell seated presses for me. Several sets of 5 x 25#. 30 was too much.
Thursday Sep 29, 2011 #
4 PM
Gym 50:00 [3]
slept:5.0 weight:159lbs shoes: 2011 Merrell Trail Glove
Two workouts again today, except for Rhonda, who also went at 930. First sets of 3 deadlifts. I did them with 1 arm of course. Not so bad once you get the bar centered. I used 115 for the last set. Maybe could have used more, but it's a little scary being unbalanced like that.
Then 7 rounds of 10 medicine ball cleans and 3 box jumps. First time jumping 24" since I hurt my wrist, and I had to pay attention.
Then 7 rounds of 10 medicine ball cleans and 3 box jumps. First time jumping 24" since I hurt my wrist, and I had to pay attention.
Wednesday Sep 28, 2011 #
7 AM
Gym 40:00 [3]
shoes: 2011 Merrell Trail Glove
two workouts this morning. First was five rounds of 10 squats, 10 wallball situps. Just used a 10#ball to avoid wrist damage. 2nd workout was alternating sets of 6 weighted lunges, 6 push presses. Worked up to 40# dumbbell for last round.
Tuesday Sep 27, 2011 #
Note
roofing day today. The materials showed up yesterday. Dumpster and crew showed up today around 7:30 including this remarkable machine. As of about 3 today they seem to be about 3/4 done.
8 AM
Note
The hand therapy ladies huddled over my wrist and decided it was fine - I had just over-torqued it with my usual over-enthusiasm, so I was encouraged to kick back for a few days.
2 PM
Running 59:47 5.11 mi (11:42 / mi) +229m 10:16 / mi
ahr:136 max:159 slept:7.5 weight:159.5lbs shoes: 2011 NB MT101 green
People's state forest run with Sassy. Rhonda was walking, and we saw her once in the middle, then remarkably enough finished at the same time, coming from different directions. She had already run this morning with her friends and headlamps, and then went to crossfit, so she wasn't that interested in another run.
4 PM
Gym 35:00 [3]
shoes: 2011 Merrell Trail Glove
First day back. Did my own warmup, as theirs didn't seem too back-friendly. Workout today was 12 minutes AMRAP (as many rounds as possible), alternating sets of 10 KB swings and 10 box jumps. Sweaty, generally ok.
Monday Sep 26, 2011 #
5 AM
Note
slept:7.75 weight:158lbs
My back seems to have survived the orienteering as well as could be anticipated. Stiff, but not in any greater spasm. So that is good.
On the other hand, my wrist is really acting up. Sore, swollen, and the ulnar bump is looking strangely prominent. Working it too hard? Something loose in there? I'll call today and try to get it looked at.
On the other hand, my wrist is really acting up. Sore, swollen, and the ulnar bump is looking strangely prominent. Working it too hard? Something loose in there? I'll call today and try to get it looked at.
2 PM
Hike 1:20:00 [3] 4.0 mi (20:00 / mi)
shoes: 2010 NB MT840
At Peoples State Forest, with the girls
Sunday Sep 25, 2011 #
Event: WCOC Tarrywile Park
11 AM
Orienteering 2:18:17 *** 8.95 km (15:27 / km) +493m 12:07 / km
ahr:125 max:150 spiked:25/31c slept:5.5 weight:159lbs shoes: 2011 NB MT101 green
Red course at Tarrywile, nominal distance 7.9K. I had more or less planned to do green, but they were out of green maps and it seemed that my usual competition was all on red. Really questionable as to whether it was a suitable idea. I started out at a slow jog, mixed with walking, and very cautious on the slippery rocks, of which there are plenty at Tarrywile. Very cautious. In fact, terrified a good part of the time, particularly in the area of 5-10. No serious problems, just a little lack of attention, seeing a cliff ahead and passing 6 a bit too low, drifting way left on the way to 7, going to 12 instead of 11 (and almost getting to 18 instead of 17). I was doing fine physically until midway on the long leg, when I started to get little pinches in my back, so I dialed it back even further, walking much more from that point on. Pretty tired at the end, and a few cramps getting changed, but otherwise I seem to have escaped more or less unscathed. I had expected it would take at least 2 hours, and maybe up to 2:30, so 2:18 not all that bad under the circumstances. Now can I do 3 times that much next Sunday?
My route.
My route.
Saturday Sep 24, 2011 #
8 AM
Running 20:00 [3] 1.3 mi (15:23 / mi)
slept:7.0 weight:159lbs shoes: 2010 NB MT840
dog walk with Sassy. Mostly very gentle jogging, a little walking. This would not have been feasible even yesterday. Still have a pretty sore knot deep in the lower left part of my back, but things are getting better. Now just no sudden movements!
Friday Sep 23, 2011 #
10 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:7.5 weight:159.5lbs shoes: 2010 NB MT840
dog walk, with Sassy
5 PM
Rowing Machine 5:24 [3] 1.0 km (5:24 / km)
I thought this might be ok, but it wasn't that great. My hand is not strong enough to make it interesting. I had thought maybe I would do 2K, but it became apparent quickly that 1K was a lot. It was ok on my back, though.
Thursday Sep 22, 2011 #
8 AM
Note
slept:8.0 weight:158.5lbs
rehab day - OT for the hand at 8:30, which they all seem to think is going very well, then a massage from Heather at my friend Brian's PT office, doing my back a lot of good and hitting several other tight spots.
1 PM
Hike 58:00 [3] 3.0 mi (19:20 / mi)
Down Doyle rd and back up with the girls. Not moving very fast, but as fast as seems prudent with the various ailments. A fair amount more limber after my morning massage.
Wednesday Sep 21, 2011 #
10 AM
Hike 50:00 [3] 2.7 mi (18:31 / mi)
slept:7.5 weight:158.5lbs (injured)
2 loops of the dog walk, with the girls. Doing much better, although pretty stiff and not making any sudden movements.
1 PM
Hike 48:00 [3] 4.0 km (12:00 / km)
shoes: 2010 NB MT840
Out and back up the hill on Park Rd from E River Rd in Barkhamsted as far as the Charles Pack trail, with the girls. Steep, and more irritating to my back than the dog loops earlier in the day.
Tuesday Sep 20, 2011 #
4 PM
Hike 50:00 [3] 4.0 km (12:30 / km)
slept:6.5 (injured) (rest day)
6 loops of what Rhonda calls the hospital walk. Hard to stand up straight, but getting a little better at it.
Monday Sep 19, 2011 #
Note
slept:7.75 weight:158lbs (injured) (rest day)
still can't stand straight. Micro-improvement. Did a 700 M walk this morning with Rhonda and Sassy.
10 AM
Note
on a cheerier note, I went to see my hand surgeon today, who tells me that the x-ray looks really good, and that he will release me to do anything I want in 4 weeks. In the meantime, his hand therapy folks have been instructed to turn up the screws on me, a mixed blessing.
Sunday Sep 18, 2011 #
Event: WCOC Crandalls Park (NOD)
Note
(injured) (rest day)
Still can't stand straight, but a tiny bit better. I can get up from the couch today without making a big deal of it.
Still got in a bit of Venice street race training, watching an episode of Commissario Brunetti, a German tv show with subtitles.
Still got in a bit of Venice street race training, watching an episode of Commissario Brunetti, a German tv show with subtitles.
Saturday Sep 17, 2011 #
Note
slept:6.5 weight:160lbs (injured) (rest day)
Not good for much today. Can't quite get myself to stand up straight, and can't walk for more than about as far as the gym. Not that I have any reason to go to the gym. My neighbor Brian the physical therapist came by and loaned me a small electro-stim unit, which is generally pleasing, but hasn't loosened the spasm yet.
Friday Sep 16, 2011 #
7 AM
Note
slept:8.0 weight:157.5lbs
A setback: R&I went to crossfit this morning. About 5 minutes into it we were tossing a medicine ball around and I twisted and dipped to try to pick up an errant throw. I got a strong low back spasm and I was on the ground immediately. It was nice that Big Dave was there. He gave me some massage, and I tried to support myself in a cobra position. Eventually I went home, where I have been nursing it all day, dosing with leftover pain meds and taking it easy. This is the worst one I've had in 5 years. J-J will remember the prior occasion.
C • back 10
Thursday Sep 15, 2011 #
9 AM
Gym 50:00 [3]
slept:6.5 weight:157.5lbs shoes: 2011 Merrell Trail Glove
warmups and running, then the workout was supposed to be 10-9-8-7-6-4-3-2-1 of double under jump rope, ring push ups, and wall ball. Well, I can't do any of that, but I did manage single unders, KB swings and box jumps. Pretty vigorous doing it for time.
Wednesday Sep 14, 2011 #
7 AM
Gym 50:00 [3]
slept:6.5 weight:159.5lbs shoes: 2011 Merrell Trail Glove
Workout today was sled pulls and farmer's carry. Reasonably good fun. Rhonda gave a small yoga class at the end.
2 PM
Note
We got a call yesterday from Zack, pining for some of his toys that he had left behind when he went off for school (and perhaps missing his parents). So we gathered up the toys (Xbox, unicycles, mountain bike) and drove down to Poughkeepsie this afternoon. Zack was pretty glad to see us and quite gracious. Showed us around a bit, volunteered to hike across the Hudson on the walkway, and took us to the campus store to buy us Marist t-shirts and a car sticker. He is quite happy there, and we had a pleasant hour and a half or so and headed back home.
Tuesday Sep 13, 2011 #
9 AM
Gym 1:00:00 [3]
slept:8.5 weight:158.5lbs shoes: 2011 Merrell Trail Glove
workout today was supposed to be clean and jerk, but that is not a really good one for a guy with a busted wrist. I did quite a few of them with just a piece of PVC pipe, but most of my workout consisted of sets of 5 squats holding a 45 # dumbbell. And there was a bunch of warmup and cool down, including running about a mile in the middle of various other things.
2 PM
Hike 1:40:07 [2] 4.39 mi (22:47 / mi) +317m 18:37 / mi
shoes: 2011 Merrell Trail Glove
down Doyle Rd to the Tunxis trail and up to the lookout, then back, With Sassy and Rhonda.
Monday Sep 12, 2011 #
9 AM
Gym 30:00 [3]
slept:7.5 weight:158lbs shoes: 2011 Merrell Trail Glove
Didn't stay for the whole time because I had a PT appointment for my wrist. 21-15-9, lunges with an overhead 20# dumbbell and 24" box step ups with the same dumbbell.
1 PM
Hike 1:11:36 [1] 3.5 mi (20:27 / mi) +181m 17:37 / mi
shoes: 2011 Merrell Trail Glove
with Rhonda and Sassy at Peoples State Forest, site of much of our winter snowshoeing.
Sunday Sep 11, 2011 #
8 AM
Orienteering 2:51:47 *** 10.78 km (15:56 / km) +243m 14:19 / km
ahr:119 max:183 spiked:8/15c slept:6.0 weight:156.5lbs shoes: 2011 NB MT101 green
Red course day 2. Not my best decision - it would have been much more pleasing to do green. For one thing, Green stayed out of the really difficult area I had already been lost in last night. I ended up spending a really long time hunting for #10 (having stopped too short, apparently) followed by going pretty close to it on my way out of there after I had given up. Stubbed my toe pretty hard and wrenched my back trying to stay upright near #11, so just walked in from there. Too long, too tired. Here is the southern part of the course , #s 1-5 and 12-15, and the northern part, #s 5-11. Nominal distance 7.5 k.
C • #10 2
Saturday Sep 10, 2011 #
10 AM
Orienteering 1:51:27 *** 7.98 km (13:58 / km) +182m 12:33 / km
ahr:125 max:150 spiked:12/13c slept:6.0 shoes: 2011 NB MT101 green
Red course at camping weekend, with route. Nominal distance about 6.5 as I recall. A little looping back and forth on the way to #2, but otherwise fine. Very slow. Part of that is caution, part just being slow. This is generally the easier part of the map for me.
Very nice (and loud) barred owl at our campsite last night, asking his eternal culinary question.
Very nice (and loud) barred owl at our campsite last night, asking his eternal culinary question.
1 PM
Note
canoe-O with Rhonda. Turns out that my paddling was quite ineffective, so I was just a passenger as Rhonda paddled with Aims's high tech kayak paddle. We picked up the nearest 8 controls, which was plenty, with me pointing where to go and Rhonda the engine.
8 PM
Orienteering 1:42:35 *** 6.4 km (16:02 / km) +113m 14:44 / km
ahr:114 max:144 spiked:3/6c shoes: 2011 NB MT101 green
Wicked hard night o. Way beyond my meager capabilities. Fine to 1 and 2, then went past 3 in a couple of directions before stumbling on it the third time. Got very confused on the way to 4 and came on Scott Turner, just as we got on the unmapped trail. After a while I couldn't figure out where I was and generally started heading back, hoping to find something I could recognize. When I did, it was the vicinity of #2, so I hopped up to 13 (fine) and headed for 14. 2/3 of the way there Ali passed me, followed by Ethan and Andrew who quickly passed her. I fell in a swamp, so they got out of sight and I fumbled a bit before picking up 14 and heading in. My route.
Splits: 1 - 9:14; 2 - 3:53; 3 - 17:41, including two times passing by; 13 - 46:23, including a long wander looking for 4; 14 - 16:14; F - 9:10.
this was my first time using the magnifier on the thumb compass, which worked great on #1 and #2, but then fogged, as did my glasses, so vision was a problem after that. Also it was set too loose and kept loosening more, so I was paying more attention to making sure it didn't fall off than to where I was going, apparently. Not having good vision was particularly a drag going from 3 toward 4.
Splits: 1 - 9:14; 2 - 3:53; 3 - 17:41, including two times passing by; 13 - 46:23, including a long wander looking for 4; 14 - 16:14; F - 9:10.
this was my first time using the magnifier on the thumb compass, which worked great on #1 and #2, but then fogged, as did my glasses, so vision was a problem after that. Also it was set too loose and kept loosening more, so I was paying more attention to making sure it didn't fall off than to where I was going, apparently. Not having good vision was particularly a drag going from 3 toward 4.
Friday Sep 9, 2011 #
7 AM
Gym 45:00 [3]
slept:7.5 weight:156.5lbs shoes: 2011 Merrell Trail Glove
One arm dumbbell overhead squats. Only using 10 lbs, trying to control form.
weighted box step ups, 24" Using a weight vest and a 5 lb DB.
weighted box step ups, 24" Using a weight vest and a 5 lb DB.
Thursday Sep 8, 2011 #
5 PM
Gym 1:00:00 [3]
slept:6.0 weight:157.5lbs shoes: 2011 Merrell Trail Glove
Pretty killer workout. 5 rounds of run 800 m, 30 KB swings, 30 ring rows. Very sweaty. Shoulder feeling a little strained by the time I got in the car. 31:15 for the workout portion. The rest in warmups and stretching.
Wednesday Sep 7, 2011 #
5 PM
Orienteering 42:22 *** 2.93 mi (14:28 / mi) +98m 13:07 / mi
ahr:133 max:156 spiked:9/13c slept:6.0 weight:159lbs shoes: 2011 NB MT101 green
Re-run of Forest Park sprint 2 from 2009, set by Phil. Rainy, kind of dark. Wore a contact for the first time in a long while, which is really not very satisfactory. It's better than wet glasses, though. Trying to be very careful, but still slipped once and hit my outstretched right hand. Pretty painful initially, but seemingly no long term effect.
Orienteering 41:26 *** 2.75 mi (15:06 / mi) +135m 13:06 / mi
ahr:127 max:150 spiked:8/8c shoes: 2011 NB MT101 green
Re-run of sprint 1. Even more gingerly and moving slowly. No real problems except I got stuck on the hillside leaving 4 and couldn't get across the stream for a while. Didn't help that I didn't know it was a stream until I got to it. Gave up and went in after 8 because it was getting late and dark.
Tuesday Sep 6, 2011 #
8 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.5 weight:157lbs
dog walk with the girls. another unsettled night.
5 PM
Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove
workout today was Tabata squats, KB swings and situps. 8 rounds each of 20seconds on, 10 seconds off. 131 squats, 92 KBs (12 kg), 104 situps. Then some dumbbell push presses, ending up with 50 lb. (all one arm, of course) I'm sure I'll be sore from the Tabata sets.
Monday Sep 5, 2011 #
7 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:7.0 weight:158.5lbs
Dog walk with the girls. Damp and humid. A strange day and night yesterday. Got home from Sessions with an even sorer foot, and feeling quite lethargic. Rhonda was also missing all her zip, and we spent the afternoon reading (and for me, napping). To bed about 830, which was fine until about 12:15, and then up until 330 or so before getting back to sleep. This is starting to become a pattern, although this was a little worse than other times.
11 AM
Orienteering 1:39:59 *** 7.32 km (13:39 / km) +178m 12:10 / km
ahr:112 max:146 spiked:12/19c shoes: 2011 NB MT101 green
O-training run in West Hartford with George 'n' Lyn, Becks, AliC and Nellie. Becks set the aptly named Becky's Awesome course. I haven't been to W Htfd Rez in quite a few years, but it is probably the place I have known best, setting many courses there going back 20 years. Very rocky, lots of sticks. I was gingerly because of my ankle and because of trying not to fall on my wrist. Alas, as it got really gnarly between 17 and 18 I went right down, slamming right on my open hands. Not good. I don't think any major damage was done, but that was enough to decide to walk back from there, stopping only by 20 and 24, right on the way. Should I really be doing this stuff?
As for the orienteering, mostly ok. Seems like I might have been in the wrong place at 9 and at 12. Not surprising. Those were pretty tricky areas. In particular 9 didn't really look right. Also a little fishhook at 15, as I cut in too soon and then got sucked around the marsh too far south. It was good to quit when I did. The deathly scree slope was just ahead at that point, and hard enough for me to get down where I did.
Very fun to hang out with the gang and get some training in. Very slow, but mostly navigating a little better. Practice is good.
map, and route
As for the orienteering, mostly ok. Seems like I might have been in the wrong place at 9 and at 12. Not surprising. Those were pretty tricky areas. In particular 9 didn't really look right. Also a little fishhook at 15, as I cut in too soon and then got sucked around the marsh too far south. It was good to quit when I did. The deathly scree slope was just ahead at that point, and hard enough for me to get down where I did.
Very fun to hang out with the gang and get some training in. Very slow, but mostly navigating a little better. Practice is good.
map, and route
Sunday Sep 4, 2011 #
Event: WCOC - Sessions Woods
10 AM
Orienteering 1:19:14 *** 7.66 km (10:20 / km) +109m 9:39 / km
ahr:130 max:149 spiked:16/24c slept:7.75 weight:160lbs shoes: 2011 NB MT101 green
Saturday Sep 3, 2011 #
Note
(rest day)
pretty sore right foot today, and felt kind of tired anyway.
8 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:7.25 weight:159lbs
dog walk with the girls
Friday Sep 2, 2011 #
7 AM
Gym 45:00 [3]
slept:8.0 weight:157.5lbs shoes: 2011 NB MT101 green
warmup stuff, incl 800 m run, then the workout was as many rounds as possible in 10 minutes of 15 situps, 10 KB swings, 5 pushups. I swapped out one arm dumbbell bench presses for the pushups, made 8 rounds plus 11 situps. Not so hard compared to other workouts, which was just right, as R and I were both pretty tired.
10 AM
Hike 1:22:45 [2] 3.58 mi (23:07 / mi) +268m 18:45 / mi
shoes: 2011 NB MT101 green
Down Doyle Rd to the Wright trail and Mulcundry Rd, back up Left Rd, with Rhonda and Sassy. A bit wet in spots. Doyle Rd had a lot of small rocks that had washed into the paved part, then it was freshly graded down to Tom's. Below Tom a big maple tree across. Not a bad thing. Ted Wright trail generally in pretty good shape. Includes about a 5 minute stop to chat Tom up, who was driving by.
5 PM
Orienteering 1:00:00 [3] *** 4.5 km (13:20 / km)
spiked:4/8c shoes: 2011 NB MT101 green
Training at Norwottuck with Phil, Ali, Peter and Gail. No streamers, in a pretty shaky section of the map. My main objective was not to fall, which I accomplished. Secondary objective was to visit with my friends, also successful. Much lower priority were running hard and finding controls, which was good, because neither of them went so well. Best find was when I was hunting in what I believed to be the vicinity of #11 and I found Gail, so walked back in from there with her. There were 12 controls, but I only tried for 8 of them, and didn't find any of the ones on rocks. However, we all finished on time, and repaired up the road for a nice visit and some pizza. Forgot my forerunner, so I will probably never know where I was.
Thursday Sep 1, 2011 #
8 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:5.5 weight:157.5lbs
dog walk with R&S. Nice day, trails still pretty wet in spots. L knee a little ouchy this morning. From the run yesterday? Hard to say.
4 PM
Running 51:38 5.24 mi (9:51 / mi) +93m 9:20 / mi
ahr:150 max:168 shoes: 2011 NB MT101 green
Another trip to McLean, and, oddly enough, exactly the same time. Striving for L, J &R. Perhaps a bit more relaxed than last time, but hardly loose or jaunty. Lots of work to do.