Training Log Archive: Charlie

Event: West Point A-Meet
 

Middle Green X - Splits

Sprint O/Br/G - Splits

General warmup with stretching, squats, back extensions and situps. Pretty disappointed not to be able to do any overhead stuff. Workout of the day was supposed to be rounds of 10X thrusters and pullups for 20 minutes. So instead I did rounds of 10X back squats (50 CT lb) and 30 seconds rowing. Made 10 rounds in 15:46 and then called it enough. Went pretty well.

Then 2 sets of the hand and wrist exercises.

on the spinning bike with Rhonda and Betsy

rounds of squats, back extensions and situps, then working on one leg squats from the bench. Shoulder still much too sore to do any arm work.

Not any kind of official course, but should be close. Just marked off a stretch of E River Rd at between 1.5 and 1.6 on the car odometer, out and back. Knee twinged a little at the beginning, then settled down, then felt kind of weird at the end, like puffy, but not painful.

So here's the MRI result on the R shoulder: Some nasty spurs, including one on the under side of the acromion that has frayed most of the way through the supraspinatus and part way through the infraspinatus. The other stuff is on the end of the clavicle. It seems that going under the knife is a pretty good idea, so I'll do that soon. Maybe before the team trials. Prognosis after surgery, according to the doc, is 3 weeks of limited activity, then full range of activity but not heavy stuff, then supposed to be all spiffed up by 6 weeks.

Then I had an X-ray of the other shoulder, which I had injured on Friday. It appears to have some of the same pathology, but I'll wait to see if it calms down.

Shoulder is still pretty sore, so definitely no overhead stuff and no pushing. Workout of the day was supposed to be maximum thrusters, so that was out. Decided to do front squats instead. So some general warmup: stretches, back extensions, situps, squats, and then 6 sets of front squats. Not much weight because my flexibility is not good enough to keep the weight straight all the way down. 40 - 60 - 70 -80 -70 - 70. Then some grip work with just the unweighted 15 lb barbell.

Event: WCOC Macedonia
 

Red Course at Macedonia Brook. Very pleasant, despite the inexorable spread of barberry into the formerly white areas of the map. Had pretty good energy - which I ascribe to my new training regimen. Only a few minor bobbles, and catching folks toward the end. Vigorous finishing sprint to hold off Jeff Schapiro, which enabled me to sneak by Phil by 12 seconds. Very tasty!

Red - Splits