Training Log Archive: Yvonne

Bike to KM gym.

Heavy bag, sparring, and KM classes.

Bike from gym back to work.

Morning trainer spin.

Mini strength session - squats and a few lunges w/ 40# barbell, 60 sec. one-legged wall sits w/ stability ball x2 ea. leg.

Hamburg trail out and back, then one lap around the disposal cell.

Heavy bag plus KM classes. 60 yds. of Power Wheel walks in heavy bag - oh man, abs are sore from that. Definitely a weakness there. Love/hate the Power Wheels. Extra-physical clinch hold practice in KM class. Got my big toe stomped on - nail was a little tender from P10, but now it's totally black and blue. Will probably lose it.

Commute via Callaway route. Carefully coasted through the last low water crossing but a summer of constant flow meant super-slime -- wheels started sliding out from under me but somehow I leaped off the bike and onto shore (still holding onto the handlebar) without getting wet feet. Normally I'm pretty klutzy so I have no idea how that happened. Freakish really.

Kind of creepy -- same EXACT time as morning ride! Commute home. Weather and route = superb.

C • but a little faster since y... 2

Event: The Perfect 10 Rogaine
 

Perfect 10 Rogaine! Total last minute change in family plans which involved a Fri. evening trip to the urgent care for a sick kiddo (who is fine now) and a 2:30 AM Sat. morning wakeup for me driving solo to the Lake. Have kids = must remain flexible! No problemo! Kudos to Tan-Tar-A for also remaining flexible and not charging us for the last minute cancellation. And I am thankful for my AR friends letting me crash their campsite and providing tons of campfire laughs after the race.

Anyway, I felt good about the route I planned -- canned the 100 point bonus scenario because I just didn't think I could cover that kind of distance cleanly. Instead, I hoped to sweep the majority of the eastern side of the map. My goals for the day: walk fast most of the time, run a little bit on easy surfaces, and remain focused as much as humanly possible. I find focusing on the map much easier when alone. Things went pretty good for the first few hours despite some bobbles, not-so-great route choices, and general angst over the 1:24 scale w/ no detail. I was almost 30 min. ahead of schedule at 4 hours and was thinking about adding on some controls. But then I had a huge blow-up between 2 and 32 where I let myself get distracted by another competitor and left 2 with basically no plan in mind. Ended up wandering around for 45+ min. thoroughly confused until I bumped into Jerry Young who was also struggling (only a bit though) and we both got back on track to find our respective controls. Argh! Really disappointed w/ myself for such a bad botch. But I got my head back and continued on. Struggled w/ subtle features (21!) and icky vegetation (between 38 and 17!) but got everything -- however often pretty shaky. Started feeling paranoid about not getting back on time due to my shaky nav so re-worked my route to include road/trail running and a simple out and back spur control (27). Finished w/ 55 min. remaining but realized I had plenty of time to still get 39 so told Gary I wasn't actually done and went to grab that control. Doh! But I had to admit getting cowbells twice was kind of nice. :)

710 points. Was happy that I was clean on at least half the controls. With my relative unease w/ the USGS maps, I can live w/ the 5 min. screw-ups that happened frequently, but the blow up between 2 and 32 didn't sit well w/ me at all. Thus is this sport! Practice and patience. Also, I think my pace was too conservative. I ran the entire out and back to get 39 and felt completely fine (OK - general aches and pains that 9 hours in the woods will bring, but that was it). I think I should have tried running more in areas that didn't require much nav. Was happy that the rest of my race management (staying fueled and hydrated, staying moving/minimal stops) went pretty well.

Good times in the woods!!

C • Way to go! 2

Sparring and KM classes. Often these are a 2 intensity but today was 3 -- challenging WU/strength set in sparring and clinch hold practice in KM. Gal I was working with bested me 3 out of 4 times and I strained my neck a tad trying to get out of her clinch hold. She's strong! Impressed.

Plans for runs and spin classes during the trip were foiled due to a variety of logistical reasons -- no biggie, just rolled with it. This was an impromptu session of band work, some body weight strength stuff (push ups, etc.), squats w/ a backpack full of books, and planks interspersed w/ runs up and down flights of steps in my bro's house. Tried to get creative. And not wake up kiddos.

Ice skating repeat. Kiddos loving it!

Son has been begging to go ice skating for a while and there is a fab new rink here so we went for it. Did quite a bit of stabilizing the kiddos but also got a bunch of laps in while they rested. Been ages since I've been on ice but felt good. Front and back crossovers - solid. Jumps and spins - nope.

Mom/kids trip to Ohio to see my family. Been a while since they flew -- OMG, sooo much easier to fly solo w/ them now that they're a few years older.

Hike w/ the whole gang in the beautiful/amazing Killbuck Marsh Wildlife Area.

W/ hubs on a biz trip all week, bribed the kids w/ 45 min. of IPad/Kindle time pre-homework (which to them is like the most incredible treat ever) so they waited @ the side of the mat during heavy bag class. Decided to up the ante by running around the perimeter of the mat during every prescribed rest period. Sparring coach hi5'd and called me "overachiever" which made me giggle. 4+ intensity for sure.

Stepped out of the office for a quick break/jog on the Clark Trail. Sad that this happens so infrequently these days, but after 1+ yrs of craziness @ work, relief is on its way and I am very excited about that. Glad I stuck it out!

A race on my calendar! Yay! Looking forward to a day in the woods.

C • P-10 5

From the Busch area, rode the Greenway, Hamburg, Katy, Greenway, Busch loop. Dinked around for the first mile or two then realized I really needed to get a move on or be riding in the dark w/ only a tiny lame backup headlamp. The effort felt greater than the HR shows. ???

Someday maybe I'll ride for more than 1 hour at a time. Ha

300 jumping jacks and 20 flying jacks ("supermans" @ KM class) @ daughter's soccer practice. Only purpose was to stay warm. But it should still count, right??

Ride w/ the fam on the brand new section of 364 -- open only to pedestrian traffic this afternoon before they unleash the cars! Fun! 1st half took 16 min.; second half took the balance of the time due to the wind. So windy that when going downhill w/ my 50+ pd. son in the trailer, I still had to pedal hard.

Matson Hill CP: Matson Hill and Oxen Mill trails plus a short O&B on Hayes w/ my brand new snazzy Icebugs. I have been looking to retire my early '90s Jalas O' shoes for a while but wanted more of a "real" running shoe that also had the carbide spikes. Shoebuy on the net had a large selection of Icebugs, plus I had a coupon from the customary "forced" Entertainment Book purchase from kiddo's school. I was hoping the trail would be slimier, but I still like the shoe's fit and feel quite a bit. And of course the traction. Nice. Was surprised to feel a few rocks through the bottom but I am used to Hokas where a scree slope would feel pillow soft. So no biggie.

Oh yeah, suspicious about the Garmin climb. Fairly hilly here, but come on. I suppose I need to recalibrate?

Trainer spin. Felt good after a xtra busy few days.

Late night strength session:

- hip adduction/abduction w/ black band (80 reps total each leg)
- hamstring kick backs w/ blue and black bands together (15 reps each leg - could barely complete)
- VMO stuff
- gluteus medius leg raises w/ 5# ankle weights (2 sets of 15 each leg)
- 60 sec. planks x3
- 10 pushups x10
- static stretch and some foam rolling

Felt like a mini victory w/ the 100 pushups! Granted, I did small sets, but form was solid, and I was NOT toasted at the end. Need to shift to a tougher version - like maybe dive-bomber pushups now that my abs are stronger. I think all the KM classes have really helped - lots of upper body stuff there.