Training Log Archive: hamlet

Super, super easy run today to not get too sore tomorrow for the Mid Atlantic Champs. On the way there I was doing some drills while waiting for my mom as she was taking photos and on the way back we noticed there were streamers left from the Sokol run last Sunday, so I was taking those down.The last hill though absolutely killed me

Bike Ride with my mom. We biked on Rock Creek Trail, then turned up to Forest Glen and biked around on the historical loop thing to check it out. We biked back down the hill, and onto Rock Creek just to turn onto the little mountain bike trail on the strip of field right before the underpass under the Beltway. We biked on that, then along the river, and then to Rock Creek Trail and then home.

Even though it was really slow, it was still nice and I enjoyed it. The weather is really nice, and slightly chilly, which is good (in my opinion).

We had our ab/situp test today, so it was how many situps can you do in 2 minutes
My result was 60, which was not bad. In fact, I was probably around the average of our class, which is nice, given that in everything else I'm probably the weakest.
Then I did some arm exercises that I haven't done in a while
4 sets of:
20x 10lb bicep curl and press
20x tricep pullover, increasing the weight by 5 lbs each set, starting with 15 on the first set, then 20, 25, and finally 30lbs (that last one hurt).
4 sets of:
20x double-poling like things that I still don't know what they're called

I left school early because I had to go to the MVA to get my learner's permit

We went to Wheaton because we were coming from th MVA and we were supposed to go to Rockville afterwards, and then straight to the Czech school, so we stopped by in the park to get the run in.

To be honest I was dying during this fartlek. I don't think I was running fast enough for the interval portion, but I tried my best.
90 seconds on, 30 seconds off (10 intervals)
1. 310m
2. 280m
3. 300m
4. 280m
5. 260m
6. 280m
7. 300m
8. 270m
9. 290m
10. 280m
Also, I guess I had a bit of a map training exercise because I ran with a o-map of Wheaton because I would've gotten lost without it, I don't remember the trails too well since I usually don't run on them :)

No biking today. I don't really mind that it's raining. But first off, I really don't like how warm and humid it is. Secondly, I am insanely sore from yesterday. Like, my back hurts so bad I can barely walk. My arms are so sore, I feel it every time I lift them. So yeah I really did not want to bike today.

No biking today. I don't really mind that it's raining. But first off, I really don't like how warm and humid it is. Secondly, I am insanely sore from yesterday. Like, my back hurts so bad I can barely walk. My arms are so sore, I feel it every time I lift them. So yeah I really did not want to bike today.

I had no idea what to do, because everything was sore.
So I did my pushup test first. I got to 21 pushups.
Then I did a few calf lifts (50lb), I did 10 reps.
I did some bicep lifts, 10 reps of 70lbs
I did some things with the band with the handles to work out the muscles I need for double-poling on skis, I used the stiffest band there was and I did 2 sets of 20 reps
I was on the bike for like 3 minutes
And I think that's it
So yeah super low intensity except for the pushups and the double-poling exercise.

I was doing the final mapreading exercise for the month of October. It was the ZMR and 3D mapreading. It was alright, it was more manageable than I thought it was going to be. It was hard sometimes to write down my answer while running because of the hills :D
I was also running with my mom, so we were talking for a while, and I couldn't map read at the same time, but I managed to get both maps done in time thankfully.

So we were doing one rep maxes for deadlifts today
I started with 65 lbs, 3 reps
I increased the weight by 10 lbs each set
At 145 I think I was only able to do 2 reps
I was going to end at 195, but I realizes that I was super close to 200, so I just added 5 lbs and lifted that once. I'm glad I did but I'm absolutely in pain, my lower back hurts like crazy.

Afterwards I just did 20x 25lb tricep pull overs.

It was raining, so we couldn't go roller skating or biking :(
Lead:
5.9 - onsite
5.10d - completed, 1 hang at the top
5.10a - onsite
5.11a - completed, 1 hang at the top
5.10d - completed, 3 hangs

I went into this super sore, and no comment about how I feel after. As soon as I got home, I filled up the bathtub with water and laid there for about an hour and a half

Finding my 1 rep max.
45lb bar
Started with 10lb on each side, in total 65lbs, and 3 reps
Increased by 5 lbs (total) each set
First weight I couldn't do 3 reps on (only did 2) was 90lbs total
Then at 100lbs I found my one rep max.

I tried a pull-up afterwards, but noooo

100m striders with 100m walk back

~15m for each exercise.
Low - middle - high knees
butt kicks
high knees with kick
deer jumps
one-legged hops
karaoke
frog jumps
skips
side skips
metcalfs
There might've been more? I can't remember anymore.

10x 200m intervals with 200m jogging rest
1. 43 sec
2. 46 sec
3. 44 sec
4. 41 sec
5. 45 sec
6. 45 sec
7. 47 sec
8. 45 sec
9. 44 sec
10. 42 sec - I tried to push as hard as possible on this one, and I legit felt like I couldn't breathe fo the last 50/75 meters.

On the intervals, I really felt my core working hard. Like, it genuinely was sore afterwards. I was focusing a lot on my form, and using my hips, so that might be why.

Plank, leg lifts, crunches, dead bugs

2 pullups (not at once, but I did them)

Trying to reach my one rep max for squats
I started with 15lbs on each side, 3 reps each. My one rep max that I ended up getting (I ran out of time to see if I can do more) was with 55lbs on each side, so in total it was 132.5 lbs. I think I went down to 2 reps at around 40 or 45 lbs per side, and I went down to 1 rep at 50lbs per side (I tried to do a second rep, but I literally dropped the bar so no)

We were climbing in a trio, so I barely got to climb.
Top rope:
5.8 - flash, "tail" training, 6 weight shifts
5.10d - onsite, "tail" training, 9 weight shifts

20x 2.5lb
I.Y.T's
DB Rows
Delt Raises
25lb Jefferson Curls

20 pushups

30 sec planks
30 sec flutter kicks

20x (Red band):
Knee raises
Paw backs

Event: QOC Great Falls
 

I was hanging streamers for the Sokol 5km race, that's why it took so long. I was running fairly fast, but after all, stopping every 20 meters to tie a streamer to a branch in pouring rain took up some time. My moving time was 37:34 (I walked some stretches when I was trying to figure out where I wanted to hang the streamers so they'd be visible)

I really shouldn't have run this fast on the warm up, but it felt so good to be able to run, after this morning. I don't know why, but I really felt good while running, and that's why I went that fast. But yeah, that was way too fast for a warm up.

I didn't actually measure this, but I have a good estimate of the time and distance.

So the map reading exercise was to see how many contours up or doen the control is from the previous control. It was difficult, but thank gof for index contours. I got a few of them correct, a few of them were off by one, and a few were off by 4/5/6 (I used the wrong index contour, and I may have been off by one as well).

We did this while running ~30m, then while our partner ran, we waited and wrote the number we got down.

I think I did okay, I was getting it really quick, which was pleasantly surprising. But I should

Wow this was long. But really fun.
So it was nice to run while it wasn't raining, for a change.

The first 8 controls went by really quick for me. I made a small mistake on #3, by going north instead of more east, I'm not sure what happened. But once I hit the trail I realized I was off, then I checked my compass and realized I did a 90 degree error, and I relocated fairly quickly.

I really liked the leg from 5 to 6, it was really nice and fast for running. It was a fun one.

Then from 8 to 9 I slowed down a bit, because of the hills. Going to 10 I got a little confused with the contours, as I wasn't cure what was a spur and what was a reentrant, but I figured it out soon, I only lost between 30 sec ans 1 min.

But 13 and 14. Oh man. That was bad.
Going to 13, I wanted to contour around the hill west of 9/12, and contour all the way to the west spur on which was 13. But I didn't go far enough, and I went down the spur with 14. I realized it when I got to the end of the flatter area of the spur (almost a hilltop, but not quite, there's this turn in the spur), I thought I was in the area of #13, but the I saw the spur a little lower that branches off of the big spur I was on. I thought that little spur was a different spur that was similar, but higher up (but I'll get to that when I talk about #14). So, I cross the reentrant, and find 13 no problem.

Since I thought I knew where to go, I went back the way I came, and looked for 14. I thought the light green was the dashed green 14 was on, so I was trying to figure out why I just can't see the control anywhere. The I noticed that there are two smaller spurs going off of the big one on the west side, one lower and one higher, and that I was at the lower one, which I didn't realize before. So I finally noticed I was too low, and that on my way to 13 I must've passed the control without seeing it, so I went back up and found it.

Then it was pretty smooth for a while, until #19, my only control with a split over 10 minutes. I was going from above, and I was on the correct spur, but when I saw the erosion gullies, I stayed too much to the left (west), so I ended up too low, and I figured that, so I went up a bit, I got to the area with the three rootstocks just left of 19. I wasn't sure where I was, and by then I just wanted to finish, I was so tired. It was quite hard to focus, but I tried, and it took me a while to realize that I shouldn't be trying to look at the contours around me or look for the pits I see on the map , but I should find where I was on the map using the rootstocks I was standing next to for the past few minutes. So after, like, 20 meters going to the east, I find the control.

The rest was smooth. I tried to run as much as I could, but I was tired. I still managed a bit. The only time loss from navigation was on 23, where I came onto the spur too low, but not by much. I probably only lost about 10 or 20 seconds.

I really liked this course, and even though it killed me, I had a lot of fun and I'm glad I did it. But yeah I should work on shorter courses so I could do more fast navigation. I just haven't done a really long course in a while and I kinda missed it, and I'm really glad that I could run as much as I did. I was basically mostly (except for maybe some of the last 1/4, and when I was lost) running on flat and downhill, but walking uphill, since I've already some running today.

I'm probably going to take a rest day from running tomorrow, I'll just do some biking and climbing. I can feel my knees completely suffering after today, and no wonder, I did around 18 km in total. They hurt real bad, so I iced them. Hopefully it'll be better tomorrow.

Long Advanced - Splits