Training Log Archive: Yvonne

Event: Rockin' Rockwoods
 

Rockin' Rockwoods 20k

This was my training run race - constant mental repetition of "slow down, watch that footing, no tripping and getting hurt" and "it's been TEN YEARS since you've done a trail run this long - so take it easy" helped it to stay more training and less race. The course was lollipop style -- started on the Greenrock trail at the Cottonwood picnic area of Rockwoods Res., continued into Greensfelder, did a loop, and headed back on the Greenrock. Pretty straightforward except for the loop part where I turned my brain off for 10 sec. too long and missed a turn onto a small side trail. I ended up in a parking lot near the stables with a few other runners that apparently shared my lack of focus. So my distance ended up more than 20k and my time includes several minutes of discussion in the parking lot. Plus aimless wandering trying to find pink flagging tape. Ooops! Training run, training run. Everything felt pretty good - feet, knees, upper hammies. Obviously, the Greenrock is a whole other animal from my tame little St. Chuck Cty. trails, but I did OK w/ the footing and had only a couple tiny trips. Walked the super steep uphills and rock ledge parts, ran anything less steep. B-fast: coffee, 1 large date, 1 packet of kiddo's apple/pineapple GoGo Squeez. Wore: SS tee, arm warmers, capri tights, small Salomon hydration pack, 2 pr. swiftwick socks w/ lots of toe/foot tape (typical for me on a longer outing). Ate: 1 pack Clif Bloks, 1 pack Gatorade chews (bloks and chews spaced out as consistently as possible), 2 Endurolytes, 1 liter water. No tummy issues whatsoever. Probably could have drank a bit more water. Spectacular trail and conditions. Spectacular wood oven pizza and International Tap House beer after. Would have stayed longer to see the 53k folks finish but had to skedaddle. Very small race but such an amazing venue - hope they do it again next year.

Kiddos were at g-parents' house to watch the Blues game. Hubby and I had dinner @ BC's Kitchen (awesome, as usual), and afterwards he says "hey, lets go to the gym". Well, I'm not going to turn down a gym date even if my legs are a little tired. So easy spin bike spin.

C • Gym date 2

2 sets:
- 3 min. heavy bag free work
- 15 burpees w/o the jump
- 1 min. run and punch

- then some elbow/hammerfist/knees into bag practice

- 3 sets 3 min jumprope combos. Place was empty so had fun w/ stuff I don't normally do - traveling skip/crossover/double under combos forward and back, etc. The Inov8s are far superior jump rope shoes for some reason. Hokas just too sloppy/squishy.
- 6x10 pushups on upside-down Bosu
- 2x60 sec. planks

KM level 1 and 2 classes. Lots of stress drills today, esp in L2 class -- 2 line-up punches leading directly into any one of 4 choke defenses (front, behind, bar arm, blood). Although not comfortable, IMO these drills are the best teachers.

Easy night run around neighborhood. Feet feel a little fatigued -- hopefully not an issue for Sat.

C • Have a good (training) race... 2

Gym morning. Spin bike spin w/ out of saddle intervals.

Gloves on then 2 sets:
- 3 min heavy bag free work
- 25 air squat
- 40 jack
- 15 burpee

- Then 1 min. run and punch and
- 1 min. swinging singles on each leg. I try to jump around a lot. Those kill

Then 2 sets:
- 2 min jump rope combos
- hip adduction/abduction w/ black band
- 60 sec plank
- 12 pushups

Then 7 min step mill at medium pace

Flinging sweat everywhere. Gym was somewhat busy so felt sorry for anyone walking near me.

Trash duty: haul/run/haul/run. Armadillos in our yard.

Jog on Hamburg out to work project site and back, brisk pace up disposal cell steps to top and back, then lap around cell to complete inspection. Out of towners coming.