Training Log Archive: CharlieIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
9 AM
Gym 49:00
slept:8.0 weight:158lbs
Workout today was 5 rounds of: 3 minutes of repeats of a cycle of 3 ring dips, 5 pushups, with hands and feet on dumbbells, dipping below parallel, 5 medicine ball squat cleans. After each 3 minute round, a 1 minute rest. Shoulders got quite a workout. Total was 48 dips, 75 pushups, 72 cleans in the timed portion.
Monday May 30, 2011 #
10 AM
Orienteering race 59:00 *** 4.51 km (13:05 / km) +128m 11:27 / km
ahr:145 max:185 spiked:7/12c slept:6.5 weight:159.5lbs shoes: 2009 Yellow NB 840s
Team Trials middle distance. Harder than yesterday. More slash in the eastern part of the map, and too much sweat on my glasses. I went back and forth thinking about whether I should use the contact or glasses. Contact would have been better today, but glasses were fine yesterday. Missed #1 because I got a bit confused by all the extra water features from this morning's rain and ran by it a bit. Came back and saw Kseniya standing with her back to the control and studying her map, then running off, only to return a few seconds later and punch behind me. 2 was ok, contouring and climbing at the end. Got too high at 3 and saw it from atop the cliff above to the west, had to scramble around. Saw the big cliff in front of me guarding 4 and went around low the long way. Hard climb up. Caught up to Janet T and Dean S on the way to 5, in and out from below. One knoll too far on 6 but corrected quickly. Biggest error was 7. Tried to find small trail but got hung up in some green, then went too far past on the W side, before relocating on the W facing cliff 100m SSW. Saw Mike Lyons a few times in the last several controls. Got passed by some fast guys including Robbie Anderson going to #11. My route. A pretty fine course. Hot day.
Sunday May 29, 2011 #
Note
Yesterday was Zack's HS graduation, and a fine day it was. He was grinning all day and thoroughly enjoying himself. He delighted his friends and parents by graduating with high honors. Old friends and neighbors from Martha's Vineyard Peter and Susan Huntington and their 2 kids came for the weekend, and Peter and Gail also were there. Very nice of them to come share it with us. Here is the young graduate in the processional phase of things:
 |
| From graduation |
10 AM
Orienteering race 1:54:12 *** 10.91 km (10:28 / km) +319m 9:08 / km
ahr:142 max:167 spiked:17/14c slept:8.0 weight:161.5lbs shoes: 2010 Yellow NB 840
Team trials red course at Blue Mt. Nice day, but a bit hot for orienteering, and I was pretty tired and sore the last third of the race. The map was beautiful. Paul Bennett had upgraded it and removed most of the green. It was a delight. The forest was beautiful, very nice running throughout. And a great course design as well. Just a perfect situation.
I had a pretty fine run, for my current state of fitness, and no problems with my glasses today. Lost about a minute pondering the trails and cliffs in the vicinity of 5. I saw Bob Lux down too low (he had started 4 minutes behind me). Saw Lex at #6, which was also on green. Got over on trail to the east at the last part of 7, but misread the clue. As I was coming in to the area I convinced myself I was looking for the cliff beyond the boulder that was the actual control. I used the boulder for an attack point, and navigated right to the base of the cliff, where I was really perplexed not to find it. so I started wandering checking cliffs. Meanwhile, Bob showed up again, and was in and out pretty quickly. Finally checked the clue again - lost about 3 minutes on that foolishness. Ran with Ken W halfway to #8, but split up for the last bit. I came in along the really nice flat area by the three rocky knolls. Very fine spot. Out to the trail, and heard someone running up from behind, too fast to be Ken. It was Marie, who was by in a flash, but she stayed south on the trail. I headed along the marsh by the stone wall and right into the control, where I ran into Marie again. A minor, if fleeting, triumph. 10 was easy, should have stopped to drink at the spectator area but didn't. Left on the way to 11 to minimize climb, and then suddenly I was really tired. And thirsty. A little fumbling on the way out of 11, but otherwise a reasonable route to 12. Hard climb up to the control at the end. Missed the trail to 14 too low and got down to the stream, so lost another 2 minutes there. Then pretty clean the rest of the way. Nice run, felt good about it.
My route.
I had a pretty fine run, for my current state of fitness, and no problems with my glasses today. Lost about a minute pondering the trails and cliffs in the vicinity of 5. I saw Bob Lux down too low (he had started 4 minutes behind me). Saw Lex at #6, which was also on green. Got over on trail to the east at the last part of 7, but misread the clue. As I was coming in to the area I convinced myself I was looking for the cliff beyond the boulder that was the actual control. I used the boulder for an attack point, and navigated right to the base of the cliff, where I was really perplexed not to find it. so I started wandering checking cliffs. Meanwhile, Bob showed up again, and was in and out pretty quickly. Finally checked the clue again - lost about 3 minutes on that foolishness. Ran with Ken W halfway to #8, but split up for the last bit. I came in along the really nice flat area by the three rocky knolls. Very fine spot. Out to the trail, and heard someone running up from behind, too fast to be Ken. It was Marie, who was by in a flash, but she stayed south on the trail. I headed along the marsh by the stone wall and right into the control, where I ran into Marie again. A minor, if fleeting, triumph. 10 was easy, should have stopped to drink at the spectator area but didn't. Left on the way to 11 to minimize climb, and then suddenly I was really tired. And thirsty. A little fumbling on the way out of 11, but otherwise a reasonable route to 12. Hard climb up to the control at the end. Missed the trail to 14 too low and got down to the stream, so lost another 2 minutes there. Then pretty clean the rest of the way. Nice run, felt good about it.
My route.
Saturday May 28, 2011 #
Event: US Team Trials for WOC '11
Note
I've changed the pullup routine from the regular ones, which I can do about 12-14 at a set, to ones where I touch my chest to the bar. I made 2 sets of 6 today, and one of 3. Pretty satisfying.
7 AM
Hike 30:00 [1] 1.3 mi (23:05 / mi)
slept:6.0 weight:162lbs (rest day)
Dog walk with Sassy. Pretty tired today.
Friday May 27, 2011 #
Note
I'm on the hunt for new o-shoes, as they don't make my NB 840s any more. I bought three pairs of x-talons (12, 12.5 and 13), but they are not very satisfactory. 12 way too small. 12.5 the length is ok, but a little tight in front, rub on the top of my toes, too. 13s are too long. Now I am waiting for some icebugs to arrive, see if they fit any better.
Note
I'm on the hunt for new o-shoes, as they don't make my NB 840s any more. I bought three pairs of x-talons (12, 12.5 and 13), but they are not very satisfactory. 12 way too small. 12.5 the length is ok, but a little tight in front, rub on the top of my toes, too. 13s are too long. Now I am waiting for some icebugs to arrive, see if they fit any better.
7 AM
Gym 50:00
slept:8.75 weight:161.5lbs
With Rhonda and Chris. Workout today was 10 rounds of 3 clean & jerk, 15 wall ball (deep squat and throw medicine ball up above a 10' line and catch). 65 lb C&J - not bad, 14lb medicine ball (killer).
11 AM
Running 32:01 3.09 mi (10:22 / mi) +104m 9:23 / mi
ahr:142 max:155 shoes: 2011 NB MT840
With Chris at Stratton Brook on the XC course. Hot, legs feeling all the squats, and Chris in more and more distress as we went around. But good to have done it. Nice, nice day.
Thursday May 26, 2011 #
1 PM
cycling 52:00 [3] 12.5 mi (4:10 / mi)
slept:6.75 weight:160.5lbs
Ride around W Simsbury with Chris. Usual early season saddle discomfort, tired legs. I am no competition for him on the bike. Nice to be out. Warm, sunny.
3 PM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
dog walk with Zack and Sassy. Some lingering fragrance in the vicinity of Sassy's encounter of two weeks ago, so perhaps the culprit is still in the area. Sassy didn't stir up any trouble this time, though.
4 PM
Gym 30:11
Not so bad a workout today, alternating rope jumping and situps, total 150 each. Then some practicing on pullups, some stretching, etc.
Wednesday May 25, 2011 #
7 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.0 weight:159lbs
dog walk with Rhonda and Sassy
2 PM
cycling 55:00 [3] 13.2 mi (4:10 / mi)
with Rhonda and Chris, from Pleasant Valley. Not going very fast but seemed really hard. Nice day. I could feel it in my quads the whole time, as well as the seat, and then in the left triceps toward the end.
Tuesday May 24, 2011 #
8 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
dog walk with Sassy and Rhonda
12 PM
Running 58:18 5.24 mi (11:08 / mi) +102m 10:29 / mi
ahr:133 max:166 slept:8.0 weight:158.5lbs shoes: 2011 NB MT840
McLean, with Rhonda and Chris. Plan was for R to go 3 miles, Chris and me to go 5, and Rhonda to then walk back along the trail looking for us. Pretty sprightly for the first half, despite killer humidity, but then it took a toll on Chris and he had to walk some. Met up with Rhonda with about half a mile to go, and then I picked it up to let them come behind. R achilles bothering me some. I tweaked it yesterday lifting weights. Need stretching and ice.
Monday May 23, 2011 #
11 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:7.5 weight:158.5lbs
dog loop in a light drizzle, Sassy and Rhonda
12 PM
Rowing Machine 21:34 [3] 5.0 km (4:19 / km)
OK, but not too spunky. Felt a little winded.
4:28.9
4:24.3
4:21.2
4:14.4
4:03.9
21:33.7 total
4:28.9
4:24.3
4:21.2
4:14.4
4:03.9
21:33.7 total
4 PM
Gym 45:00 [3]
warmups, then workout today was 21, 15 and 9 reps, alternating sumo deadlift high pulls and knees to elbows. 6:14 was my time for that. Then some form work with the SDHPs, working up to sets of 3 with 75 pounds. I'll have sore shoulders.
Sunday May 22, 2011 #
8 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:7.5 weight:157.5lbs
Sassy and Rhonda, on the dog loop.
New low in the g.
New low in the g.
10 AM
Running 1:02:46 4.0 mi (15:42 / mi) +213m 13:28 / mi
ahr:124 max:144 shoes: 2011 NB MT840
With Chris and Sassy in Peoples State Forest. Steep and slippery, particularly along the cliffs.
Saturday May 21, 2011 #
9 AM
Running 49:13 5.25 mi (9:22 / mi) +87m 8:55 / mi
ahr:148 max:169 slept:8.0 weight:159lbs shoes: 2011 NB MT840
McLean GR, with Rhonda. Plan was to run together for a mile and a half, and then she would take the shortcut and wait for me. After a bit, it seemed that we weren't together anyway, so I just sped up. Ended up I went pretty fast, with Rhonda waiting for me near the end.
12 PM
Gym 1:10:00 [4]
Crossfit Legitimus grand opening workout and party. Workout was a team affair. Run 800 M with a 10lb medicine ball, passing it back and forth, then take turns to get a team total 140 squats, 190 lunges, 190 KB swings, 140 box jumps, then another 800 M with the medicine ball. Lots of people there, a dozen teams of 3. Time for that was 31:33. The rest was warmups and practice rounds.
3 PM
Note
and then a nap. tired and cramping. got thinking at the start of the crossfit workout that I hadn't had anything to drink since the run, and that wasn't a good sign.
Friday May 20, 2011 #
7 AM
Gym 49:00
slept:7.0 weight:160lbs
New morning workout at the gym in town. Workout today was 6 rounds of 3 exercises, 5 reps each:
dumbbell split hang cleans
dumbbell split jerks
ball sprawl
25 lb dumbbells - too much for my left on the jerks - I was sloppy on form and had trouble locking out. I found them pretty tough and I was slow. I think I would have been fine with 20s.
ball sprawl: throw a 14 lb medicine ball at the wall and catch it, drop it to the floor and drop into a pushup on top of it and push back up to standing. Not so hard.
dumbbell split hang cleans
dumbbell split jerks
ball sprawl
25 lb dumbbells - too much for my left on the jerks - I was sloppy on form and had trouble locking out. I found them pretty tough and I was slow. I think I would have been fine with 20s.
ball sprawl: throw a 14 lb medicine ball at the wall and catch it, drop it to the floor and drop into a pushup on top of it and push back up to standing. Not so hard.
Thursday May 19, 2011 #
7 AM
Rowing Machine 21:29 [3] 5.0 km (4:18 / km)
slept:7.25 weight:161.5lbs
Splits
4:28.1
4:24.2
4:18.4
4:14.0
4:04.4
21:29.2
A little tender from crossfit yesterday, but more lively than last time.
4:28.1
4:24.2
4:18.4
4:14.0
4:04.4
21:29.2
A little tender from crossfit yesterday, but more lively than last time.
10 AM
Running 20:31 1.6 mi (12:49 / mi) +146m 9:59 / mi
ahr:144 max:164 shoes: 2011 NB MT840
I've been meaning to do something like this for a while, mostly because I am so bad at hills, and possibly because it might help strengthen my right leg, which always seems to hurt somewhere.
5 x running up from the low point on the dog walk trail to the top, then jogging back down on the other side of the loop. Surprised the HR wasn't higher, because it certainly seemed hard. Sassy came along. Much easier for her, although she skipped the 2nd loop and went somewhere else for a while.
5 x running up from the low point on the dog walk trail to the top, then jogging back down on the other side of the loop. Surprised the HR wasn't higher, because it certainly seemed hard. Sassy came along. Much easier for her, although she skipped the 2nd loop and went somewhere else for a while.
Wednesday May 18, 2011 #
7 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:7.25 weight:162.5lbs
dog walk with Rhonda and Sassy
4 PM
Gym 49:06
At the gym in town, with Rhonda. Rhonda's first time since the appendicitis episode, and she did a modified schedule. Miscellaneous warmups and practice exercises, then the workout today was 2 rounds of three exercises - 20 thrusters, 20 pullups, 20 burpees. I was using 53 lbs for the thrusters. Breathing like a draft horse. Burpees were the hardest of the three. Tiring but fun.
Tuesday May 17, 2011 #
Note
rhr:55 slept:8.5 weight:160.5lbs (rest day)
tired today. Didn't feel like doing much. Washed the dog, which was about enough. She had a pretty fine time romping in the mud today, with a bunch of guys here doing some work in the garden on a rainy day. All the washing she has been getting hasn't diminished her fragrance.
Monday May 16, 2011 #
8 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:8.5 weight:158.5lbs
dog walk with Rhonda and Sassy. First time past the site of Sassy's Friday night encounter. She was checking it out pretty carefully, eager for round 2. The other participant was nowhere to be seen.
Kind of stiff and sore from yesterday's effort, but not too bad.
Kind of stiff and sore from yesterday's effort, but not too bad.
11 AM
Note
I finished taking the deceased peach tree out of Rhonda's garden, careful not to damage plants. J-J had helped me break some of the roots on Saturday, using physical principles to enhance leverage, and finally pulling with my pickup truck. I finished it off today with the tractor. Leverage is not important with the tractor, or at least it's important in a different way. We had attached a tow strap at the top to get the tree rocking. Now, getting closer to the root was better, so I re-positioned the tow strap as low as I could get it, and then lifted a bit with the backhoe and it popped. Then I cut it up with the chainsaw and added it to the firewood pile. Pretty neat.
3 PM
Rowing Machine 13:17 [3] 3.0 km (4:26 / km)
I wasn't sure whether I wanted to do anything today, but thought this was a compromise. Turns out it was pretty hard. Strangely enough, my arms felt tired and weak, forearms, triceps, left hand. So 3k was enough.
Sunday May 15, 2011 #
Event: Billygoat Run
10 AM
Orienteering race 3:08:37 16.24 km (11:37 / km) +413m 10:18 / km
ahr:134 max:166 slept:6.5 weight:160lbs shoes: 2010 Yellow NB 840
Billygoat Run. Nice running weather, but not very nice to my glasses. I was fogged and streaked out from about #3 on, relying on the kindness of fellow runners. Spent most of the race hooked on to Phil, and sometimes Adam. Other times I was with Alar and Tiivo, or with Ken Walker. I could see the marshes, and some of the bigger features, so I could do some route planning, but I couldn't see trails (except for the big ones) and I couldn't see contours, unless there were several of them together. A pretty good physical effort. I felt like I was working pretty hard to keep up. At around 31-32 I was in a big group. I think Phil and Adam were still there, certainly Alar, Ken. I think Carl Childs was still there, and we had caught up to Steve Tarry. Not sure if he had skipped, but I think the rest of us were planning on skipping 33. Ken and I got out of 32 near the front of the group and hustled along working together, opening up a bit of a gap on the others. Very tired, but no cramping during the race. Pretty fine. Really excellent BG course. Thanks, Joe.
Saturday May 14, 2011 #
2 PM
Orienteering 16:15 2.29 km (7:06 / km) +48m 6:26 / km
ahr:154 max:168 slept:7.0 weight:159lbs shoes: 2010 Yellow NB 840
Speedy Goat Relay at Tarrywile, running legs 2 and 4, teamed up with jjcote, who was running legs 1 and 3. Had PG in sight much of the way to 1, got a little high on the hill to 2 and again to 3, but not bad. Slog back up to the butterfly control at 4, then misread the numbering of the next loop with red number in the green, and, thinking it said 5, went most of the way to 6 before seeing that the one I wasn't going to was actually #5, so I lost most of a minute there. Back to 7, opening a nice gash on my scalp by misjudging the height of an apple tree branch. Becks passed me after 7. 8 was fine, but my mind was wandering and I took the wrong trail ending up down at the main trail and having to figure out what I had done. About 1.5 minutes lost with that foolishness, so about 2 minutes lost in total.
My route.
My route.
Orienteering 20:19 *** 2.46 km (8:16 / km) +57m 7:25 / km
ahr:152 max:172 spiked:8/10c shoes: 2010 Yellow NB 840
Speedy Goat, leg 4 (leg 2 for me). More alone on this one. 1 was fine. Took the trail to 2, which seemed not to be as favorable as going through the ostensibly green woods, based on the comments of the others. Across the road and up the hill toward 3, and I was certainly not sprinting any more. Sucked off thinking the cliff I was looking for would be on a spur, and running well off course before correcting, then 5 was ok. Too high going to 6 and wrapped around the cliff, looking for the flag and not seeing it, so looked around a bit to see where else it could be. Nope, it really had to be on that cliff. Read the clue. SW foot. Oh. Tucked in at the end. The rest uneventful, if slow. About 3 minutes squandered. Got the right trail this time from 9 to 10.
My route.
My route.
Friday May 13, 2011 #
1 PM
cycling 35:00 [3] 8.6 mi (4:04 / mi)
slept:6.0 weight:158.5lbs
CCW loop from Pleasant Valley with Rhonda. A few sprinkles. First time on bikes for both of us this year. She was pretty spunky, considering.
C • ugh 5
Thursday May 12, 2011 #
4 PM
Running 14:00 [3] 1.3 mi (10:46 / mi)
shoes: 2011 NB MT840
a quick dog loop with Sassy before heading down into town for Crossfit
5 PM
Gym 1:00:00 [3]
animal warmups first - lots of crawling, jumping, hands and feet
main workout was deadlifts, sets of 5 and stotts presses sets of 5. Turns out I can't much do a stotts press at all. I like deadlifts, but I was a little nervous about my hamstring, which was already pretty inflamed. Last set of DLs was at 185. Could have done more, but it was feeling a little stressful on the hamstring.
Then some warm down stretching, and a bunch of pullups and dips on my own, then repaired to the ice tub for a while where Jen was nursing her knee, and it felt pretty good on my achilles.
main workout was deadlifts, sets of 5 and stotts presses sets of 5. Turns out I can't much do a stotts press at all. I like deadlifts, but I was a little nervous about my hamstring, which was already pretty inflamed. Last set of DLs was at 185. Could have done more, but it was feeling a little stressful on the hamstring.
Then some warm down stretching, and a bunch of pullups and dips on my own, then repaired to the ice tub for a while where Jen was nursing her knee, and it felt pretty good on my achilles.
Wednesday May 11, 2011 #
5 PM
Orienteering 57:06 *** 6.17 km (9:16 / km) +164m 8:10 / km
ahr:138 max:172 spiked:25/30c rhr:58 slept:8.0 weight:159lbs shoes: 2010 Yellow NB 840
Phil's long sprint course at Cemetery Hill in Northampton. Good fun and an interesting mid-week o opportunity.
Tuesday May 10, 2011 #
2 PM
Running 59:17 5.17 mi (11:28 / mi) +107m 10:46 / mi
ahr:130 max:149 slept:6.5 weight:160lbs shoes: 2011 NB MT840
At McLean, usual route. Rode over with Zack and Chris. Zack went off ahead. Chris and I were moving along pretty well until he had a bout of foot pain that made us walk a bit off and on the last half. Sounds to me like a possible stress fracture. He has a number of the risk factors - runs mostly on pavement, recently increased mileage a lot, pretty heavy. So anyway we sent him off to the doctor.
Monday May 9, 2011 #
Note
rhr:51 slept:6.75 weight:160.5lbs (rest day)
R leg very sore, achilles, hamstring, glute. Lay off for a bit.
Sunday May 8, 2011 #
Event: WCOC Five Ponds
10 AM
Orienteering 1:27:36 [3] 6.8 km (12:53 / km)
slept:6.75 weight:160.5lbs shoes: 2010 Yellow NB 840
Red course at 5 Ponds, from over on Slab Meadow Rd. Very nice course, using the seldom used SE part of the map, which was the most entertaining part.
Not off to a very good start. I forgot my forerunner. Headed off to #1, in an area I often have trouble, and must have gone right by it, wandering in a circle until I finally relocated. After that the navigation went well.
Not off to a very good start. I forgot my forerunner. Headed off to #1, in an area I often have trouble, and must have gone right by it, wandering in a circle until I finally relocated. After that the navigation went well.
Saturday May 7, 2011 #
Note
slept:8.25 (rest day)
pretty sore from city running yesterday. Rhonda and I were up and out by 6, walking around looking for a Starbucks. One on every corner, but all closed until 7. Eventually met up with Jess at Bloom's, a favorite breakfast spot. Then hung out with Jess until noon, drove home in surprisingly thick traffic.
Friday May 6, 2011 #
8 AM
Gym 10:00 [3]
just a little fooling around in the gym while Rhonda and her mom were out there. pullups, ring dips, a couple of band assisted muscle ups.
9 AM
Rowing Machine 17:11 4.0 km (4:18 / km)
rhr:57 slept:4.0 weight:160.5lbs
tough night - woke up at 2 and couldn't get back to sleep.
This session was a 2K warmup followed by a 2K ranking piece. Not as fast as last month. Mostly my legs were tired.
7:50.1 for the ranked piece. 2nd out of 3 so far. When I started I had my eye on 7:38, which would have matched the first guy on the list. but after about a minute and a half I couldn't hold the pace.
splits
1:55.3
1:57.2
1:58.7
1:58.2
This session was a 2K warmup followed by a 2K ranking piece. Not as fast as last month. Mostly my legs were tired.
7:50.1 for the ranked piece. 2nd out of 3 so far. When I started I had my eye on 7:38, which would have matched the first guy on the list. but after about a minute and a half I couldn't hold the pace.
splits
1:55.3
1:57.2
1:58.7
1:58.2
1 PM
Running 50:00 [3] 4.8 mi (10:25 / mi)
we drove into NYC (Rhonda, her mom and I) to visit Jess, and for the ladies to go to a show (Sister Act). We got to our hotel around 115, and shortly after the girls all went to lunch and I went for a jog, meeting up with my cousin Matt in Central Park. We meandered around, and I wasn't fully paying attention. This is an estimate. After a bit we bounced out around 86th street and got a couple of bottles of beer from a deli and drank them out of paper bags, as apparently open drinking of beer from a bottle is pretty antisocial in those parts. Then we strolled down the street to pick up Matt's son Jake at school, where we met his teacher, Miss Cohen, who appeared to be about 17.
Jake's school yard, like I suppose many urban schools, is paved, and it thrust me back instantly to my formative years as St Catherine of Siena in St Albans, Queens, NY. Lunchtime was a perilous time for a little kid as St Catherine's. We were released into a concrete yard surrounded by chain link fence. The big kids marauded, and I recall more than once having a big kid throw my thermos on the ground and hearing the broken glass in the milk. So I was pretty glad to move on from Jake's school. After a bit, we parted company.
Jake's school yard, like I suppose many urban schools, is paved, and it thrust me back instantly to my formative years as St Catherine of Siena in St Albans, Queens, NY. Lunchtime was a perilous time for a little kid as St Catherine's. We were released into a concrete yard surrounded by chain link fence. The big kids marauded, and I recall more than once having a big kid throw my thermos on the ground and hearing the broken glass in the milk. So I was pretty glad to move on from Jake's school. After a bit, we parted company.
3 PM
Running 30:00 [3] 3.0 mi (10:00 / mi)
Thursday May 5, 2011 #
5 PM
Gym 40:00 [4]
rhr:58 slept:7.25 weight:159lbs
In town at the gym: some miscellaneous stuff, then the main workout was with kettlebells. I didn't have a very big one, 16 kg, so not as tough as it could have been, but I've been doing a lot of squats this week and I am getting a bit tired from them.
4 rounds of:
10 KB swings
10 squats with KB racked in right hand
10 swings
10 squats with KB racked on left
2 gym lengths walking with KB racked (L/R)
rest 30 seconds
finished that in 8:35. When everybody was done, 1 minute for max swings (I got 36). Then some stretching, etc.
4 rounds of:
10 KB swings
10 squats with KB racked in right hand
10 swings
10 squats with KB racked on left
2 gym lengths walking with KB racked (L/R)
rest 30 seconds
finished that in 8:35. When everybody was done, 1 minute for max swings (I got 36). Then some stretching, etc.
Wednesday May 4, 2011 #
11 AM
Rowing Machine 30:00 [4] 7.11 km (4:13 / km)
rhr:56 slept:7.25 weight:160lbs
Not feeling particularly energetic, and perhaps a shorter workout would have been preferable. Left forearm feeling some strain now that I am done with it. No intention of putting up a really big number, but gradually picked up speed.
7112, 2:06.5 average pace
Splits by 6 minute groups
1368 2:11.5
1392 2:09.3
1429 2:05.9
1449 2:04.2
1476 2:01.9
Good for first place (of 3) who have posted so far in my age group. As it turns out once again, I should check PRs before I start. This was only 20 m behind my fastest time from the just ended season.
I think I need to stick to shorter pieces until I can strengthen this left hand. Not that my right hand is all that strong. I mowed some grass yesterday and I was feeling some fatigue from holding the operator presence lever.
7112, 2:06.5 average pace
Splits by 6 minute groups
1368 2:11.5
1392 2:09.3
1429 2:05.9
1449 2:04.2
1476 2:01.9
Good for first place (of 3) who have posted so far in my age group. As it turns out once again, I should check PRs before I start. This was only 20 m behind my fastest time from the just ended season.
I think I need to stick to shorter pieces until I can strengthen this left hand. Not that my right hand is all that strong. I mowed some grass yesterday and I was feeling some fatigue from holding the operator presence lever.
5 PM
Gym 15:00 [3]
front squats and push presses. But I lost interest after a bit, so didn't get as far as I planned.
Tuesday May 3, 2011 #
Note
Got registered for WMOC today, got my ticket, too. Flying Hartford-Philadelphia-Frankfurt-Prague out, Zagreb-Vienna-Dulles-Hartford back.
9 AM
Running 30:38 3.26 mi (9:24 / mi) +72m 8:48 / mi
ahr:149 max:171 rhr:58 slept:8.5 weight:160.5lbs shoes: 2011 NB MT840
Went for a walk this morning with some folks from DEP on a couple of the Land Trust properties where we are trying to establish warm season grasses in a couple of reclaimed fields. An interesting enough activity. So then, since I was there, a couple of laps of the Mary Conklin Sanctuary trail. Pushed a little harder on the longish uphill section near the end on the second loop, so the time was a little better for that loop. I haven't done this in a few years. Seems to me I did this in sub 14s in the past.
6 PM
Gym 25:00 [5]
Some warmups, then the chosen workout was 21-15-9 alternating burpees and overhead squats. As I don't have the flexibility to keep the weight overhead very well as I squat, I can't handle much weight. Just used a practice bar - 15 lbs. Plenty hard enough. Breathing like a draft horse the whole time. 10:19 for that segment.
Monday May 2, 2011 #
7 AM
Hike 30:00 [3] 1.3 mi (23:05 / mi)
slept:7.5 weight:159.5lbs
Morning dog walk with Sassy, who has not been getting to do this as much lately. Finished up with a set of 13 pullups on the rings on the way back in. Having the rings handy has been pretty favorable, and I am getting back in this habit again. Somehow it didn't seem like as good an idea during the winter.
5 PM
Rowing Machine 14:00 [3] 3.0 km (4:40 / km)
just warming up a bit, nice and easy
Gym 20:00 [3]
Out in our gym - some warming up exercises, then the main workout was ring rows, bench presses and squats. The recommended regime was feet on a bench even with the rings, 155 lb BP, 225 lb back squat, 15 reps per round, 5 rounds. The weights were preposterous, of course, so I endeavored 85 lbs for BP and squats, and figured 3 rounds of 10 would be just fine. Actually made it through 4 rounds of the ring rows and BPs and 3 of the squats. Could have done 5 of the RRs and at least 5 of the BPs, but I was pretty done for squats. 14 minutes for what I did.
Sunday May 1, 2011 #
8 AM
Orienteering 1:12:29 *** 6.75 km (10:45 / km) +246m 9:05 / km
ahr:139 max:156 spiked:11/12c slept:9.0
West Pt Green Y long course. Generally a pretty satisfactory outing. Reading the map well, not fast, but kept moving. Only one big mistake of about two minutes on #9, where I had intended to bounce off the boundary to make it easy to find the boulders, but ran right across the basically invisible boundary line, finding it in a more visible area on the way back. Started two minutes behind Meg Parson and 1 minute behind Phil who was on Green X. Saw them both scampering down the hill from 1-2 while I was being much more gingerly. Caught up to Meg at 2 and took a straighter route toward 3. Met up with Phil again at 4 and ran part of the way to 5 going S of the marshes, but I took a longer route to run the trail, and the trail wasn't good. Saw Meg and then Phil well ahead as I was climbing up to 5. Then ok, left of the marsh to 7, then lost 45 seconds stopping to get a rock out of my shoe. Straightish route to 8. I had thought I might take the path along the base of the hill, but it was covered in barberry and I went the straight line, which was much better, finishing up right of the marsh. 9, a disaster, 10 very slow going up the hill and not taking a straight enough line. Saw Phil leaving 10, probably 2 minutes ahead. Contoured to 11 until I hit the trail up the slot, then down the reentrant right into it. Ethan passed me after the control and I chased him until he jumped down a cliff, but still I was pretty quick getting there. Hadn't seen Phil lately, but it turns out he finished about 15 seconds in front of me.
My route.
My route.
3 PM
Note
Rode home with J-J, and after a bit of rest we went on a nice stroll down to look at the ponds. Not much going on at the small pond, but the beavers have fortified their new territory at the Little Down Marsh, and J-J couldn't resist doing a little dismantling. Here he is with his assistant:
And here he is scampering away after releasing some water:
And here he is scampering away after releasing some water: