Training Log Archive: Yvonne

Cathe Friedrich After Burn (High Intensity Interval Training) - Yep, it's a lame DVD but it's a killer cardio/weight workout and the only tried and true way for me to do strength training (and enjoy it!). Low impact but super high intensity - a few times, she uses these sliding disc things that go under the balls of your feet. One part of an interval involves getting on your hands and knees (one disc under each foot), sliding your feet out into a plank position, then you do a push-up (with staggered arms and while sliding your feet apart into a straddle position then back together), then you slide your feet back up to your arms...and repeat...and repeat. I lost count on how many she wants you to do (maybe 20?)...my whimpering drowned out her voice. I could only do like 5 of them with good form. Lots of room for improvement! Also did "6 way abs" on my own.

Permanent O' course at Rockwoods Range - 1,26,25,24,23,19,18,21,20,22. No land speed records - but tried for good, solid navigation.

Hamburg Trail - entire distance plus a bit on Katy. Used my lovely Light and Motion Seca 1400 - so it felt somewhat like a nice sunny day. :) Love that light! It really prevents the 'creep out' feeling of doing this type of training late at night, by oneself, in the cold, dark, and quiet woods (save for the occasional coyote yips). Thank you honey for the FAB Christmas present!!! Also, this was the first ride with my newly installed Ergon grips. WHERE HAVE THESE BEEN ALL MY LIFE?!? Numb, uncomfortable hands will be a thing of the past. Gosh, what I would have given to have them on my Stumpjumper when I did the double century option for the MS-150 (knobby tires and all!). It really was torture. Live and learn.

Two laps around the infamous Weldon Spring disposal cell plus one trip up the steps to the viewing platform. Nice and easy - just unwinding from ride. Love my Seca 1400 light!

Run on Clark Trail with topo map. Checked off features and contour lines as I went. Used color copy of MDC map - basically the same detail and scale as USGS but a bit 'cleaner' and easier to read. Medium speed - hit the hills fairly aggressively (at least for this stage of my leg rehab).

Quick spin on Hamburg Trail.

Field checking at Indian Camp Creek County Park in anticipation of O'-style event I'm going to plan with St. Charles County Parks. Trails surprisingly sloppy.

Fun romp in the woods at Cuivre River State Park. Just picked a loop on the map that looked interesting and enjoyed the terrain. Nothing very intense. Practiced rough and fine orienteering, pace counting, and contouring.

Delightful paddle on Lincoln Lake at Cuivre River SP. Pretty windy so I actually had to work in some spots to go a particular direction (didn't use rudder). Basically did one lap (including all coves) then one out and back on the main lake area. Wore my farmer john wetsuit, neoprene booties and gloves, and paddle jacket (didn't think it was cold enough for dry top). Paddle jacket was HOT and velcro was SCRATCHY since I had to undo the neck to let all the steam escape.

Cathe Friedrich Athletic Training Intervals DVD. She may have roots as an 'aerobic queen' but that lady designs killer workouts! The day I can actually perform all the push-up variations that she does and use the amount of weight she uses -- watch out!

Home-grown "trail run": Laps up and down hills in grassy parts of yard (estimated about .5 mile each time) then out to Highway D and back on gravel road (about .6 mile each time). Need to do maintenance on our real trail (except for giant oak tree that came down and is covering a portion of the trail - that's hubby's job with his chainsaw). :) Arms hurt from circuit weight workout that I just finished...

Entire length of Hamburg Trail - out and back from lower Lost Valley parking lot.

Short, easy run on Hamburg Trail at end of workday.

Quick spin on Hamburg trail at end of workday.