Training Log Archive: CharlieIn the 31 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
3 PM
Snowshoe 45:00 [3] 1.35 mi (33:20 / mi)
slept:7.5 weight:162.5lbs
Dog walk with R&S. Deep snow. Too deep for Dion racing shoes. Tubbs and boots. No discernible damage. Pretty amazing. Saplings bent over across the trail all the way, but that is certainly minor.
C • Venice 22
Sunday Oct 30, 2011 #
Note
Tiring day, including 5+ hours in the truck, plowing, searching for and waiting for gas for the generator (got some at Bishop's corner in W Hartford), playing the host for powerless neighbors.
C • host 10
Saturday Oct 29, 2011 #
9 AM
Gym 1:10:00 [3]
shoes: 2011 Merrell Trail Glove
Workout at Crossfit 033 in Glastonbury with our friend David. Rowing, squats, pushups and pull ups for a warmup, then some extensive work on overhead squats, which I am not good at.. Not enough shoulder or back flexibility, so I was just practicing with a piece of PVC. Hard enough. Then we did a team workout alternating 2 minute sets of squats, pull ups, pushups and situps, as many as possible, 4 to a team, 3 going at any one time, with one getting a 2 minute break. Rhonda and I had a girl on our team who was the most amazing dynamo I have seen so far.
Friday Oct 28, 2011 #
Event: US Night & Relay Champs
7 AM
Gym 55:00 [3]
slept:7.5 weight:161.5lbs shoes: 2011 Merrell Trail Glove
First we did a bunch of rowing. Jen is harassing me mightily over form. She wants me to have my legs straight before I bend my arms, and it is hard for me to change this and keep rhythm. Have to go slowly. As a cue, I am trying not to bring my chest back until the legs are reasonably straight, but I'm not sure that is it, either.
Then rounds of 6 reps squats (35, and then 40 lb DB), 6 KB swings (16 and then 20 kg), toes to bar, wall ball situps, etc. in between. 6 rounds. Not for time, and therefore not too bad. My left knee is pretty tender, so I laid off the lunges the others were doing.
Then rounds of 6 reps squats (35, and then 40 lb DB), 6 KB swings (16 and then 20 kg), toes to bar, wall ball situps, etc. in between. 6 rounds. Not for time, and therefore not too bad. My left knee is pretty tender, so I laid off the lunges the others were doing.
9 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
dog walk with R&S. Brisk, snowy. Won't last. Ice crystals on the branches, saplings bending over.
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Thursday Oct 27, 2011 #
5 AM
Gym 1:00:00 [3]
slept:8.0 weight:160.5lbs shoes: 2011 Merrell Trail Glove
Thrusters and rowing ( calories). 21-15-9. I used 25# DBs for the thrusters, had to drop to 20s halfway. I could get them up but not hold them after a while. Then on to an early PT appointment for my wrist.
4 PM
Running 30:19 [3] 2.7 mi (11:14 / mi)
shoes: 2011 NB MT101 black
two dog loops, with Sassy, who was having quite a swell time of it. Drizzly and very cold - just above freezing, and finished just as the snow was starting. Not a lot of energy. Legs maybe tired from crossfit?
Wednesday Oct 26, 2011 #
7 AM
Gym 55:00 [3]
slept:7.0 weight:164lbs shoes: 2011 Merrell Trail Glove
Complicated workout. Multiple rounds of 10 situps, 10 half burpees (no jump), 5 parallette pass through, 10 grasshopper. Then, after a break, sets of three deadlifts. Last set at 161, at which point the wrist started to complain a little, so enough.
G adversely affected by last night's trip to Bub's.
G adversely affected by last night's trip to Bub's.
Tuesday Oct 25, 2011 #
5 PM
Orienteering race 29:19 [3] *** 1.5 km (19:33 / km)
18c slept:9.0 weight:160lbs shoes: 2011 NB MT101 black
Corn maze classic race. I had quite a hard time managing the grid areas. Sobering to assess the state of my street-O preparedness. A very fine time, though. Found a couple of Sprint controls on the way to #1, not that it helped me later. No big errors, but several smaller ones and just not much pace. Excellent course.
Orienteering race 5:16 [3] *** 0.3 km (17:33 / km)
6c shoes: 2011 NB MT101 black
Corn maze sprint. Not quite as devious as last year, but a fine test nonetheless. I thought I was right on for #1, and catching up to kadley, but got one grid past, and instead Clint caught me. Swapped leads with him for a bit, until I turned the wrong way out of the T at the end and dropped another 10 seconds or so - an eternity in corn maze sprinting. A fine course, and congratulations to the winners.
Monday Oct 24, 2011 #
8 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.5 weight:160.5lbs
Brisk dog walk with R&S
11 AM
Hike 1:20:00 [3] 3.5 mi (22:51 / mi)
Hike down to Cherry Brook Farm along the old road and back up through the farm up the steep hill, with R & S and Kissy and Swampfox. A beautiful fall day, and the culmination of a very enjoyable visit from K&SF and Kissy's son Graham, a very fine young man himself. SF and I were struggling mightily to keep up with those speedy girls, and they had to wait for us a few times to make sure we could make it home.
Graham has been very helpful in ministering to Sassy, who is collecting ticks at an unprecedented rate the last week or so, as have we. AOWN is getting out of hand around here. I think we may have pulled 100 off Sassy on Sunday and Monday, and quite a few off ourselves. Two or three weeks ago there weren't any around at all.
Graham has been very helpful in ministering to Sassy, who is collecting ticks at an unprecedented rate the last week or so, as have we. AOWN is getting out of hand around here. I think we may have pulled 100 off Sassy on Sunday and Monday, and quite a few off ourselves. Two or three weeks ago there weren't any around at all.
5 PM
Gym 45:00 [3]
shoes: 2011 Merrell Trail Glove
Not too spunky today, but thought I would get my hand in. Workout today was lunges and toes to the bar, but no lunges for me with my sore knee, so squats instead, and not too much toes to the bar because I would pay for it later, so the first dozen or so toes to the bar, and then just knees to chest. Followed by push press workout. First time trying a barbell, and just 60 lbs, but it went ok.
Sunday Oct 23, 2011 #
10 AM
Orienteering 1:17:54 *** 8.9 km (8:45 / km) +186m 7:55 / km
ahr:139 max:173 spiked:13/15c slept:6.75 shoes: 2011 NB MT101 black
Long distance race at Middlesex Fells. Definitely a runners course, and I do better at this sort of thing than at more precise navigation, even if I am basically pretty slow. Didn't see the superior left trail route to #1 and thrashed through a lot of nasty green, including some particularly unpleasant smilax greenbrier, so slow, if no problem finding it. Then pretty good work 2-4, in good contact. Inexplicably left 4 the wrong direction - saw the trail below and thought I wanted to be on it. Then another wrong decision - should have just sucked it up and climbed back up and over, but I went all the way around to the S on trail. Approaching the control I got stuck in waist deep mud and had a lengthy time extricating myself. Seems the same thing happened to Charlie Shahbazian. Then easy to 6 and long trail run to 7. Saw Dennis coming back from 7 along the trail toward 8. Got a little confused up top and missed 7 to the left, wandering a bit until I just went down to the trail on the other side. Lost about 4 minutes or so here. Then trail to 8, where I saw George Minarik the same way I had seen Dennis earlier. Jeff S, much faster, went by between 8 and 9, as did Craig W, a little faster. Craig still in sight to 10, but when I cut off on trail to 11 he pushed on for the next trail and I didn't see him again. Passed by a group of red and blue runners on the trail as I was heading to 12. No problems from there on, hustling pretty hard to 15 and the finish, and apparently picking up a few places, as I was only 2 seconds in front of Craig and 15 in front of Phil. Generally a pretty satisfactory run. Somehow lucky enough to eke out a silver medal. Amazing.
When we were leaving and going under the tunnel that had 13 on top, I saw about 6 brown runners streaming down the hillside and examining the tunnel from underneath, having a hard time comprehending that the control was on top. It was pretty amusing. Of course I do stuff like that all the time, but mercifully off in the woods and not for public display.
my route
When we were leaving and going under the tunnel that had 13 on top, I saw about 6 brown runners streaming down the hillside and examining the tunnel from underneath, having a hard time comprehending that the control was on top. It was pretty amusing. Of course I do stuff like that all the time, but mercifully off in the woods and not for public display.
my route
Saturday Oct 22, 2011 #
10 AM
Orienteering race 56:41 *** 5.03 km (11:17 / km) +120m 10:05 / km
ahr:133 max:170 spiked:7/15c slept:6.0 shoes: 2011 NB MT101 black
GreenX middle. Not deliberate enough in complex terrain. Very intimidated by #1, and took my time, hitting it right on. Getting to 2 took a long time, but no real problem, except Bill P had already passed me, starting 2 minutes behind. Overran 3, going right past the bag, probably within 2 meters but not looking at it. When I finally went back, Peter Goodwin was there. Straight on 4, but missing it. Right and getting down to the marsh, fumbling badly on the way back up. Trail route to the left was much better. Mix of straight and trail to 5. All trail would have been better. Spent a bit of time standing on top of the cliff before realizing I was in the right place and it was at the bottom. 6 and 7 ok. Met up with Peter again on the way to 8. A bit right of the line. A moment of disarray when I lost attention and thought I was farther along than I was, but recovered. Crossed EW stream, then NS stream and right in, a few folks at the control for confirmation. Drifted right on 9, still with Peter, so lost a little there, then left to the trail and all the way around to 10. Off to the right on 11 and dropped a minute, and off to the right on 12, dropping 3. Trail to 13 was easy, then off to the right on 14 and 15, running hard and just keeping pace with Janet T, who was moving slowly but going straight.
my route
my route
Friday Oct 21, 2011 #
Event: US S/M/L Champs 2011 & WRE
1 PM
Orienteering 29:01 3.43 km (8:28 / km) +42m 7:59 / km
ahr:145 max:163 slept:4.5 weight:161lbs shoes: 2011 NB MT101 black
Sml champs green sprint. A little long and technical for a sprint, but a nice park and a good course otherwise. Alas several mistakes, including one where I thought I was going to a different control for a while. I'll post map and routes when I get home, as I just have iPad here.
Update: my route.
Not helped by waking up at 2 and not being able to get back to sleep.
Update: my route.
Not helped by waking up at 2 and not being able to get back to sleep.
C • iPad 2
Thursday Oct 20, 2011 #
10 AM
Hike 1:00:00 [3] 1.75 mi (34:17 / mi)
slept:7.5 weight:161lbs
Dog walk plus a trip to the beaver dam near the bridge at Big Down Marsh, with R & S and Dennis and Louise, visiting from CA. Clearing, on the verge of some nice weather. Beavers are causing a lot of mischief, with a pretty good jump required to get across to the bridge without getting wet feet. Later I found the beavers have also moved back into my little pond, a situation I find intolerable.
Wednesday Oct 19, 2011 #
7 AM
Gym 1:00:00 [3]
slept:7.0 weight:162lbs shoes: 2011 Merrell Trail Glove
Still sore from Monday. Workout today was 6 rounds of 5 front squats (with DB), 10 situps, 5 jump squats, 6 pullups. Made first two rounds of pullups, then switched to ring rows. Much warmup and stretching, then hung around after jumping rope until it was time to go to hand therapy.
Tuesday Oct 18, 2011 #
11 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.5 weight:162lbs
dog walk with the girls
4 PM
Running 13:02 1.28 mi (10:11 / mi) +24m 9:37 / mi
ahr:150 max:164 shoes: 2011 NB MT101 black
Too sore for crossfit today. Just three loops around the upper trail, with about a 1 minute break. Sassy came along for all three. Third loop 15 seconds faster than first two. It's good to warm up.
Monday Oct 17, 2011 #
7 AM
Gym 50:00 [3]
slept:8.0 weight:159.5lbs shoes: 2011 Merrell Trail Glove
Nice workout. Some deadlifts to start, then 15 minutes to do as many rounds as possible of 5 DLs, 13 pushups, 9 box jumps. Have to modify considerably, of course. did my DLs with 105, because the grip is weak and the wrist a little tweaky. Pushups on knees and on parallettes. First time pushups in 3 months. Don't go nuts. Sore knee, so did box step ups, but at 30" to make it challenging. Got 8 rounds.
2 PM
Hike 30:00 [3] 1.5 mi (20:00 / mi)
down to the bridge and back with R & S. Beavers are having a field day down there. Lots of water. They'll pay.
Sunday Oct 16, 2011 #
Event: NEOC: Norwottuck
10 AM
Orienteering race 1:51:52 5.5 km (20:20 / km) +44m 19:33 / km
ahr:124 max:169 slept:4.75 weight:158.5lbs shoes: 2011 NB MT101 black
Norwottuck green course. Brown can't come soon enough. This was physically difficult and pretty scary on steep hillsides with pointy rocks. Also extremely difficult for me to find some of the controls. Three major walkabouts at #3, #5 and #9. Many unmapped trails, many unmapped large rock features. I stopped too soon on #3 on a pretty convincing looking reentrant on a hill, relocated a few times from the power line, almost gave up. #5 I found fine once I got there, but I had a real walkabout trying to figure out where I was along the way, and finally relocated from a trail well beyond where I might have thought I would have catching features. #9 was the worst, a 2 meter cliff in an area full of unmapped 3 meter cliffs. By the time I found it, there were 7 people milling around in sight looking for it. I might never have found it except I looked up - way up, much higher than I could have imagined, and up several cliff levels. Luckily or not, the Garmin ran out of battery while I was looking for 3, so it will remain a mystery where I was on the way to 5.
Saturday Oct 15, 2011 #
6 AM
Note
Walked out to the Big Down Marsh with a conservation officer this morning to check up on some guys hunting ducks there without permission. Kind of interesting. It's been so warm that the ducks are still up north, so they weren't actually shooting, but they did get written up for trespassing. I had seen these guys other years and this year I called ahead, this being the first Saturday of duck season.
1 PM
Orienteering 1:22:42 *** 4.77 km (17:20 / km) +219m 14:06 / km
ahr:112 max:155 spiked:11/20c slept:7.75 weight:160.5lbs shoes: 2011 NB MT101 black
Mt Tom control picking exercise. Set up by Ali and Alex as part of a training day, but this was enough training for me. I had a lot of difficulty with it, both physically and navigationally. It started to rain toward the end and I got very cold and couldn't see, so the next activity, the corridor, just wasn't much fun anymore and I headed in.
Gave PG about a 30 second head start which was plenty. He was gone quickly. I got passed quickly also by Hannah just after #1. Ali's friend Eric caught up between 1 and 2 and I saw a lot of him after that. He was generally faster, but we seemed to take different routes and meet up at controls. In addition to everything else, for some reason I wasn't seeing the streamers. Perfectly good pink streamers but there were several I stood next to for a while before picking them up. I had the worst time trying to find #8. Back and forth on the trail trying to make sense of it, fooled by the rather robust stream that is not mapped, and finally on top of the cliff with the control and a devil of a time getting down from it. Leaving there was no better, drifting way off to the north to a streamer on an unmapped boulder, then going by #9 and feeling perplexed at the trail, since I was expecting to be at 10 already. Gail bailed me out. After that I was generally finding them, although I had to go relocate to find 19, even though I had been standing on the dot knoll earlier and hadn't seen the streamer.
My route.
Then I walked and jogged along a bit of the corridor route, but too cold and too blind. Back along the road.
Gave PG about a 30 second head start which was plenty. He was gone quickly. I got passed quickly also by Hannah just after #1. Ali's friend Eric caught up between 1 and 2 and I saw a lot of him after that. He was generally faster, but we seemed to take different routes and meet up at controls. In addition to everything else, for some reason I wasn't seeing the streamers. Perfectly good pink streamers but there were several I stood next to for a while before picking them up. I had the worst time trying to find #8. Back and forth on the trail trying to make sense of it, fooled by the rather robust stream that is not mapped, and finally on top of the cliff with the control and a devil of a time getting down from it. Leaving there was no better, drifting way off to the north to a streamer on an unmapped boulder, then going by #9 and feeling perplexed at the trail, since I was expecting to be at 10 already. Gail bailed me out. After that I was generally finding them, although I had to go relocate to find 19, even though I had been standing on the dot knoll earlier and hadn't seen the streamer.
My route.
Then I walked and jogged along a bit of the corridor route, but too cold and too blind. Back along the road.
Friday Oct 14, 2011 #
7 AM
Gym 55:00 [3]
slept:6.5 shoes: 2011 Merrell Trail Glove
Got up early today - Sassy was downstairs barking vigorously at about 3:45. Was it a bear in the house? No, as it turns out, just a pot on the stove that she didn't seem to think belonged there.
Workout today was supposed to be 30 C&J for time. I am not ready for barbell work yet, so I just did them with a medicine ball, so much easier for me. Then, just for fun, we did another 15 C&J for time, with the weight increased.
Started out with some rowing and rope jumping to warm up. We loaned Jen one of our rowers for a while, so now there are six.
Workout today was supposed to be 30 C&J for time. I am not ready for barbell work yet, so I just did them with a medicine ball, so much easier for me. Then, just for fun, we did another 15 C&J for time, with the weight increased.
Started out with some rowing and rope jumping to warm up. We loaned Jen one of our rowers for a while, so now there are six.
2 PM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
dog walk
5 PM
Running 8:40 1.44 km (6:00 / km) +13m 5:45 / km
ahr:153 max:166 shoes: 2011 NB MT101 black
couple of moderate intensity loops of the so-called hospital loop. About a 1 minute rest in between. Interesting to watch the GPS while I was standing still in the middle racking up a few additional GPS meters. The apparent distance between split 1 and split 2 - never happened. I was standing stock still the whole time at pt 1.
Thursday Oct 13, 2011 #
5 AM
Gym 50:00 [3]
slept:7.0 shoes: 2011 Merrell Trail Glove
Rowing to warm up. I tried back squats this morning but couldn't hold the bar, so I did several sets of squats with a 50# dumbbell. Then we did pullups and box jumps. I made it through 3 sets of 5 pullups (slightly stressful) then two sets of ring rows (fine). On the box I did 30" stepups instead of jumps, because my knee was sore.
Wednesday Oct 12, 2011 #
7 AM
Gym 55:00 [3]
slept:8.0 weight:160.5lbs shoes: 2011 Merrell Trail Glove
Jen got a loan of 5 concept 2 rowers for a month, so we will be doing some rowing workouts. This was my second try at rowing since the operation, and the first successful one. I did 2K in 8:54, which was not bad, considering the limitations, and considering I was getting some coaching - tough for concentration. Interesting to get some coaching. Seems I am pulling too soon with my arms and releasing back too soon as well. Very hard to change this on the fly after rowing on and off for 25 years, but probably worthwhile to get it right.
Also a lot of KB swings.
And my first pullup since the wrist injury, too. On the rings. I tried hanging from the bar, but the angle is still too stressful to try to pull. Progress!
Also a lot of KB swings.
And my first pullup since the wrist injury, too. On the rings. I tried hanging from the bar, but the angle is still too stressful to try to pull. Progress!
Tuesday Oct 11, 2011 #
4 PM
Gym 45:00 [3]
slept:6.0 shoes: 2011 Merrell Trail Glove
situps and box step ups with weighted vest 21-15-9, then some more situps with wall ball, finally a squats and running workout. Nice.
Monday Oct 10, 2011 #
Note
Maps and routes from the weekend
Day 1 course
Day 1 route
Day 2 course
Day 2 route
Things deteriorated after #11 even more than I had imagined. Tired, glasses fogged, no longer making reasonable decisions.
Day 1 course
Day 1 route
Day 2 course
Day 2 route
Things deteriorated after #11 even more than I had imagined. Tired, glasses fogged, no longer making reasonable decisions.
Note
RHINO is on for December 10, more to follow.
8 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.0 weight:158.5lbs
dog walk with Sassy.
4 PM
Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove
Workout today 5 rounds of 10 C&J (I used 30#DB) and run 400 M. A little tired today.
Sunday Oct 9, 2011 #
10 AM
Orienteering race 1:33:27 *** 7.73 km (12:05 / km) +159m 10:57 / km
ahr:141 max:165 spiked:11/14c slept:7.75 weight:158.5lbs shoes: 2011 NB MT101 black
Green day 2 at Boulder Dash. Nominal distance 4.8, so a lot of excess running around. Started out so well. Very slow and careful to 1, and a little overly cautious to 2. Saw control on spur and thought I was looking for a boulder, so didn't run up to it until after I checked. Then moving a little better to 3. Saw Phil going the other way on the trail and got him to come back with me a ways, but not sure where he went from there. Saw Jim Henderson at the control, who started 2 minutes ahead. Ran with Jim to 4 and 5, then he hesitated and I ran hard to the big hill and around to the left, climbing to the hill across the stream. Then climbed to the big ridge we had been on twice yesterday and over, Tim P passing me shortly before the control. Good run down to #8, which I had also seen yesterday, Tim mostly in sight. Then a bit tired and glasses fogged, slowed down on the way to 9 through the young pines. Got to the row of cliffs and tried to go below for a while, but it was really crappy so I got up on top and easy from there. Across to the marsh, saw the marsh before the bag. Then across the next marsh and up the reentrant to punch at 11. Had a little trouble following a compass line on that leg, kept drifting south. Then N along the hillside, and maybe drifting W. I'll have to check the GPS, as that must be what happened. Looks like I hit the trail before the control left of the control instead of right, and tried to go W, but the trail kept going south. somehow I couldn't figure it out, and decided to bail out, but by then I must not have been looking at my compass much. Ran into a big cliff which I assumed must be 12, but couldn't find the second cliff with the control. Jim H showed up (and I thought that was too soon). We looked around a bit and he found a control on a cliff and punched, and I was woozy enough to punch it too. Then N along the bland hillside looking for a rocky knoll with a stone wall beyond. Well, I found it, but no control. so I kept looking around for a bit, then decided to bail out to the road 100 M west and relocate. Except I went about 300 M and no road, eventually running into a trail. Headed N on the trail, but really no idea where I was, trying to make things line up to something, but just couldn't imagine or even be sure I was still on the map. Eventually it made sense, and I wasn't all that far E of 13, so I zipped over and got it and then 14 and in. Pretty frustrated, and really perplexed about how I got in such a mess, until I downloaded and found I was missing 12. But wasn't I with Jim at 12? No, turns out we were back at 11, 9 minutes after I had first punched it, and the hill and wall I found along the way were a different one from the one near 13, etc., etc. Yikes!
I'll post the GPS in a while, but I can't bear to look at it yet.
I'll post the GPS in a while, but I can't bear to look at it yet.
Saturday Oct 8, 2011 #
12 PM
Orienteering race 1:02:06 *** 5.31 km (11:41 / km) +48m 11:11 / km
ahr:141 max:170 spiked:13/13c slept:9.0
Green course at Boulder Dash, Bear Brook SP, NH. Nominal distance 5.0K, so apparently pretty close to straight line. Quite a good run, given my current level of capabilities. Stayed in good contact most of the time, with just two small lapses, neither costly. I drifted too far right into the middle of the marsh going to 9, then headed back to the left side to the hill I could see, not sure if it was the one before the control, or the one with the control. It was the latter, so a lucky break. Then headed to 11 I stopped short at the re-entrant before the control because it was a bit obscured by the circle, but figured it out quickly and headed right in from there. Otherwise hitting them right on, with good visualization of the area around the circle. Getting a bit tired, particularly after about #8. First in M60, but then a lot of the big guns were elsewhere -PG on blue, coach and Kadley on red, walk hiding on brown.
Friday Oct 7, 2011 #
6 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.25 weight:161lbs
dog walk with Sassy after dropping Rhonda off at the airport at 5:30 to catch her flight to TX.
7 AM
Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove
started with a lot of ab work, which was pretty superfluous as far as I was concerned after all the situps earlier in the week. Then multiple rounds in 25 minutes of 15 squats with a dumbbell held on the chest, 15 sideways medicine ball tosses against the wall on each side, then sprint the length of the parking lot and back. There was a bit of standing around in between, and I wasn't too motivated to go really fast with two o races this weekend, but I was still pretty sprightly.
Thursday Oct 6, 2011 #
4 PM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:8.5 weight:160lbs (rest day)
dog walk. Too tired and sore for crossfit, and then ultimately not enough time or energy for a run.
Wednesday Oct 5, 2011 #
5 AM
Gym 1:00:00 [3]
slept:5.75 weight:159.5lbs
Rhonda's morning class. My friend Dave was there, came last night to be here for yoga class followed by 7:30 crossfit. I haven't been to yoga in quite a while.
7 AM
Gym 50:00 [3]
shoes: 2011 Merrell Trail Glove
workout today was KB swings and thrusters, so more of the kind of thing I was feeling tired from doing yesterday. My friend Dave had a good time.
Tuesday Oct 4, 2011 #
4 PM
Gym 50:00 [3]
slept:7.0 weight:158lbs shoes: 2011 Merrell Trail Glove
Workout today was 100 pushups, 100 pull ups, 100 sit-ups, 100 squats. I subbed 26# kb swings and ring rows for the first two. Pretty hard. Interesting that during the kb swings my back spasm released about 40%, so I am standing straighter than I have in a while.
Monday Oct 3, 2011 #
5 PM
Gym 50:00 [3]
slept:8.5 weight:159.5lbs shoes: 2011 Merrell Trail Glove
I had agreed to meet my friend Damien and introduce him to the cross fit gym, so I went down there despite a very cranky post-Highlander back. The workout was pretty intense, with a lot of movements I couldn't do, so I substituted freely. Damien is immensely strong, but not experienced in this kind of workout, so Jen kept him on a bit of a short leash. I survived with no further damage. Massage tomorrow.
Sunday Oct 2, 2011 #
Event: Hudson Highlander XVI
9 AM
Orienteering race 6:37:36 *** 30.78 km (12:55 / km) +859m 11:20 / km
ahr:118 max:145 spiked:32/33c slept:7.0 shoes: 2011 NB MT101 green
Hudson Highlander XVI. Routes:
1 - Jackie Jones
2 - Trail run
3 - Rockhouse
4 - Lake Welch Beach
I was fortunate to run into Paul Regan, Craig Weber, Bob Bullions and Dean Sturtevant at the start of the scramble section, directly after the road crossing at #3, and did the rest of the Jackie Jones map with them, going to CDEF on the scramble. A mixture of relatively slow jogging and walking, managing some significant back soreness. Precision navigating, although I was glad to be with those guys on F, where I was stopping short and looking around and on 8 where I was feeling a bit fuzzy about it. Ran into Glen going the other way after E, and Phil going the other way as we headed along the road the last bit into 9. Phil reconsidered and joined the pack for that little bit. At the aid station, Paul left us and headed on the Lowlander, Phil dashed off ahead, as did Craig. After the long laurel slog around the lake part of the trail run, Dean dropped back and it was just me and Bob, and shortly I couldn't run anymore without my back clutching up, so we walked most of it. Only a few people passed us, though, maybe because we were already pretty far back. First Fred Reed, then Ken Walker.
We stopped to eat and drink, and our group reconvened a bit, with Dean catching up and Craig waiting for us. I almost lost them, though, when I went back to the car and ditched my contact for the glasses, since it had dried out some.
Off to Rockhouse, now with just three as Dean dropped back again. Very sweet legs to 16 and 17, then the difficult thick hillside down to 18, where we found Bernie and Alec and ran into Fred Reed again. King of the Mountain leg at a stately pace. Heading to 20, Bernie, Alec and Craig got almost out of sight, so I had to jog for a bit to catch up and lost count of how far we had gone, as we ended up going a bit too far, but maybe lost only about 30 seconds as we got saved by Bernie seeing the green patch below the control. This was around my lowest spot. Had another gu, and thought about bailing out, or at least about not coming back next year. Not really helping with the navigation here, but just hanging on. We probably dropped 5 minutes on the EW trail trying to decide where to jump off, which is where Fred Reed got ahead of us, but no problem once we got going. Got my second wind leaving 21 and led a good part of the long way down to 22, angling over near 24 on the way and taking the long way down the spur. Sharon caught up near the end of that leg when we stopped to try to figure out how far we had gone at one point. By 25, Sharon and Fred were ahead of us but in sight.
Thought about stopping at 26 and getting burgers or something, but Sharon was not far ahead and Craig steamed right through chasing her, so I hustled along after Craig with Bob on my heels. The group got together midway between 27 and 28. Bob was last to 28, but then first to 29, as we stomped through the marsh there to get to the flag. I hustled out of there and down the slope, and was first of the group to 30. Got hung up a bit in the smilax above 30 and re-joined Craig and Bob. Right of 28 up the road, and approached 31 through the laurel from the East, with a lot of folks in the area, including Fred Reed not far ahead. Around to the left, and the rest was easy, keeping our group of three together.
Probably the best my legs have done at a highlander in many years, because I was able to run so little, but my back was plenty sore and kept catching a bit when I was going too fast. Nice to have company. Craig was really strong and really accurate, easily the best of our group.
1 - Jackie Jones
2 - Trail run
3 - Rockhouse
4 - Lake Welch Beach
I was fortunate to run into Paul Regan, Craig Weber, Bob Bullions and Dean Sturtevant at the start of the scramble section, directly after the road crossing at #3, and did the rest of the Jackie Jones map with them, going to CDEF on the scramble. A mixture of relatively slow jogging and walking, managing some significant back soreness. Precision navigating, although I was glad to be with those guys on F, where I was stopping short and looking around and on 8 where I was feeling a bit fuzzy about it. Ran into Glen going the other way after E, and Phil going the other way as we headed along the road the last bit into 9. Phil reconsidered and joined the pack for that little bit. At the aid station, Paul left us and headed on the Lowlander, Phil dashed off ahead, as did Craig. After the long laurel slog around the lake part of the trail run, Dean dropped back and it was just me and Bob, and shortly I couldn't run anymore without my back clutching up, so we walked most of it. Only a few people passed us, though, maybe because we were already pretty far back. First Fred Reed, then Ken Walker.
We stopped to eat and drink, and our group reconvened a bit, with Dean catching up and Craig waiting for us. I almost lost them, though, when I went back to the car and ditched my contact for the glasses, since it had dried out some.
Off to Rockhouse, now with just three as Dean dropped back again. Very sweet legs to 16 and 17, then the difficult thick hillside down to 18, where we found Bernie and Alec and ran into Fred Reed again. King of the Mountain leg at a stately pace. Heading to 20, Bernie, Alec and Craig got almost out of sight, so I had to jog for a bit to catch up and lost count of how far we had gone, as we ended up going a bit too far, but maybe lost only about 30 seconds as we got saved by Bernie seeing the green patch below the control. This was around my lowest spot. Had another gu, and thought about bailing out, or at least about not coming back next year. Not really helping with the navigation here, but just hanging on. We probably dropped 5 minutes on the EW trail trying to decide where to jump off, which is where Fred Reed got ahead of us, but no problem once we got going. Got my second wind leaving 21 and led a good part of the long way down to 22, angling over near 24 on the way and taking the long way down the spur. Sharon caught up near the end of that leg when we stopped to try to figure out how far we had gone at one point. By 25, Sharon and Fred were ahead of us but in sight.
Thought about stopping at 26 and getting burgers or something, but Sharon was not far ahead and Craig steamed right through chasing her, so I hustled along after Craig with Bob on my heels. The group got together midway between 27 and 28. Bob was last to 28, but then first to 29, as we stomped through the marsh there to get to the flag. I hustled out of there and down the slope, and was first of the group to 30. Got hung up a bit in the smilax above 30 and re-joined Craig and Bob. Right of 28 up the road, and approached 31 through the laurel from the East, with a lot of folks in the area, including Fred Reed not far ahead. Around to the left, and the rest was easy, keeping our group of three together.
Probably the best my legs have done at a highlander in many years, because I was able to run so little, but my back was plenty sore and kept catching a bit when I was going too fast. Nice to have company. Craig was really strong and really accurate, easily the best of our group.
Saturday Oct 1, 2011 #
7 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:6.0 weight:159.5lbs (rest day)
dog walk with Rhonda and Sassy
2 PM
Hike 55:00 [3] 2.5 mi (22:00 / mi)
Back and forth across the Hudson on the walkway with Jess, Zack and Rhonda. Unfortunately in Birkenstocks, and my feet got a bit sore and tired.
4 PM
Hike 25:00 [3] 1.25 mi (20:00 / mi)
shoes: 2010 NB MT840
Then back across the Hudson again, this time with a pack containing o gear and sleeping gear. J-J met me in the middle and took me down to Bernie's for a pre-HH visit and sleepover. I was tired and bailed out on the last minute preparations going on.