Training Archive: kupackmanIn the 31 days ending 2008-03-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||
Monday Mar 31 | ||
| Physical Therapy 1:50:00 [1] | |
| Same old, same old.
I upped my PR again, this time to 1205. The big showdown is Thursday. Right before I left, Andy came in (his session is tomorrow). Andy came in only to do the VersaClimber! And he started doing it with a 25-pound pack! He's training specifically for Thursday!! 1205 was tough, but I can probably bang out one more PR. My next goal is that 1235 that once seemed impossible just a few weeks ago. It's all about pacing, I think. | ||
Sunday Mar 30 | ||
| Note | |
| nervous nervous nervous nervous nervous nervous nervous nervous nervous nervous nervous nervous nervous nervous nervous nervous nervous | ||
| C • why? 16 | ||
| C • hey holly... 2 | ||
Thursday Mar 27 | ||
| Note | |
| GOAL: ok, let's crank out 1100 feet on this bad boy tonight. | ||
| Physical Therapy 1:50:00 [1] | |
| Same old, same old.
I went in and cranked out an 1138 on the infinite ladder of death, 42 higher than my previous PR. I was at 570 at 5:00, so I didn't slow down too much at the end. But Andy came in an 40 minutes later and set the new record at 1159, a whopping 127 better than his previous PR. Which now means that I'm 21 behind! The final showdown is next Thursday, as it's my last day of PT, and he happens to come in then, too. Before that, I come in on Monday and him on Tuesday. Personally, I think I can get 1160. I haven't really had any real motivation the last couple of times because I was so far ahead. 1200 is a stretch, but I'll probably have to hit 1200 to ensure the lead going into the last day. What's interesting is that what limits me is leg strength, and what limits him is cardio. | ||
Wednesday Mar 26 | ||
| Note | |
| Made very good headway on a Street Scramble t-shirt design. The art and colors are gone, and basic layout is done. I just to finish the text. | ||
| C • Street Scramble shirt 2 | ||
Monday Mar 24 | ||
| Physical Therapy 2:15:00 [1] | |
| A long one today.
PR'ed again on the Infinite Ladder of Death, reaching 1096 feet in 10 minutes. I was shooting for 1100, but I got lazy with my pacing during the 6th through 8th minutes. Andy came and he PR'ed too, with a 1032. This time, they combined the balance board with the giant ball exercises to make it interesting. I also graduated from the half noodle knee raises to the surfing with a bow and arrow exercise. They also gave me a lace-up ankle brace, and I went outside and ran around on the pavement, cut sharply, and jumped like normal. It felt really good. | ||
Saturday Mar 22 | ||
| Note | |
| Over the two meets I've directed, there are some trends emerging...
Good: the weather is beautiful Bad: people return an hour after courses close Other notes from today: I was not happy with the course setter. Not only weren't the courses ready at 9am for the volunteers to run, but they weren't ready until 10:25am, and I had long lines of grumpy public runners... and I was in charge. Not to mention that the courses weren't all that great, and he shortened the longest "classic" course from 9km to 5.6km because he got some feedback that 9km was too long. Of course, I wasn't ever involved in that discussion... The new car can handle meet directing, though if I need to carry more, I need to think about it more. The car can fit: two tents, seven chairs, a table, four big rubbermaid tubs, a bunch of signs, two sawhorses, a couple dozen e-punch stands, a giant battery, and a big army bag full of temporary fence stake things. Why are Boy Scouts so obsessed with compasses at orienteering? It drives me crazy. As much as I try to push the maps, as soon as I'm done, the leaders think I'm overlooking the compass training and they start getting into rotating the bezel and take bearings... How often is it that you can orienteer within sight of a musk ox? | ||
| Note | |
| This has nothing to do with orienteering.... but UCLA bumped up a few spots in my least favorite teams list. And I want to punch Dick Enberg in the face! Is that being too cruel?
That said, if UNC and UCLA were to meet in the championship game, I'd hope for a big UCLA win. | ||
| C • 3 | ||
Wednesday Mar 19 | ||
| Physical Therapy 1:50:00 [2] | |
| Same old same old, except no bungee cord side steps this time.
One of the other patients, Andy, is a Boeing guy that I've seen in certain circles. And we have this ongoing thing about who can get the highest "score" on the VersaClimber (aka "infinite ladder of death") in 10 minutes. When we're done with our therapy, the guy with the lower score owes the other a beer. My first score: 800 feet His next score: 963 feet My next score: 1015 feet I come in today, and Andy is there, and he tells me he raised the bar to 1235 feet. The guy is in a mountaineering class, so that makes sense I guess. I step on, and after 1 minute, I'm feeling good and on pace at 125 feet. After 2 minutes, I'm still on pace, at 250 feet. But then I can't keep it up. I'm already behind pace by 5 minutes, and I'm struggling to keep a 100 ft/min pace. I really pushed it over the last minute, probably in the 135 range. I finished with 1063 feet. Easily a best for me, but nowhere near his 1235. At some point while was there, Andy left. Once I was done, the therapist told me Andy's secret.... he didn't do 1235 at all! His best result is still the 963. I feel a bit better about that now. I only have 4 more sessions to go. I'm shooting for an 1100. That would be a good number. | ||
| C • That's hilarious! 2 | ||
Tuesday Mar 18 | ||
| Note | |
| I'm even more frustrated with AxisGear right now.
That is all. Since Relay Champs is out of the picture for jerseys, I'd like to be picky and get the shade of pink right, at least. | ||
Monday Mar 17 | ||
| Note | |
| The KU game will tip-off at 9:25am in Seattle. I think I'll take an early long lunch. And, I'll be able to catch the K-State (boo!) and A&M (quasi-yay!) games before the Cascade board meeting. The four games that'll be on during the board meeting will be featuring: UCLA, Arizona, Wisconsin, and Notre Dame. The Arizona game will probably be the only interesting game of the bunch. | ||
| Physical Therapy 2:30:00 [2] | |
| Lots of work at PT today:
stationary bike (15 minutes) step drill balance board trampoline ball toss giant ball squats (3 x 20) bungee cord side steps (3 x 20, each leg) massage infinite ladder of death (10 minutes, 1015 vertical feet) wedge calf stretches half noodle knee-raises (3 x 20, each leg) wedge calf stretches ice + electro (10 minutes) | ||
Sunday Mar 16 | ||
| Note | |
| I woke up from my "nap" yesterday at midnight, 7 hours later. I didn't know what else to do, so I went back to bed, getting up for good at 8am. 15 hours of sleep! And then I went to work, and then back home for the KU game, and then back to work again.
My Street Scramble report is up. | ||
Saturday Mar 15 | ||
| Note | |
| My ankle performed well above my wildest dreams at the Street Scramble. I'm very happy....
...but it still has a ways to go in terms of swelling, range of motion, and pain. (All three are related. It hurts when I try to compress my ankle because it's too swollen to do so...) Ice, then a nap, then a proper Scramble write-up. My guess is 12 miles. PS-- my friends are awesome. Last night, about 40 people showed up for a surprise "pity party" for me, Mic, and Chris. The other two guys had recent ACL surgeries. Everyone brought and wore Ace bandages, band-aids, crutches, etc. Gina made a cake that looked like a leg, with a swollen and bruised ankle, and several scars on the knee. Very fun! | ||
| C • What a nice surprise! 2 | ||
| Street Scramble race 2:59:47 [3]** 12.7 mi (14:09 / mi) | |
| shoes: Pearl Izumi SyncroSeek | ||
| http://www.gmap-pedometer.com/?r=1704848
Capitol Hill Street Scramble. 12.7 miles, 610 points. 1st place Corporate Division, 3 hours on foot Wow, a major success... I don't know where to start. I didn't really have any expectations for this event, since I didn't know what my speed would be. This made the planning period very difficult, because I really didn't know what we should do. My initial plan was to head clockwise to the north, through the arboretum (never been), and swing south and pick up the 50-pointer at Seattle Running Club. If we were feeling good, then we'd add the next "rung" south (35 & 43), and if we were feeling great, one more "rung" south (46 & 53). We ended up hitting both rungs, but we had to cut our "clean up" short, leaving 70 points on the course. (We could have scored 30 points higher with our general plan and distance if we'd have known earlier that we'd be skipping our "clean up", but hey, we did pretty well.) Start to 15: We were at the back of the pack to start, and we tried to pass some people in the street. I got chewed out by one of the construction flag people for "going around a flagger". DON'T EVER GO AROUND A FLAGGER! ESPECIALLY ON SMALL RESIDENTIAL STREET WHERE NOBODY DRIVES WHILE WEARING A HI-VIS SHIRT AND SOCKS. THE WORLD WILL COME TO AN END! 15 to 26: Capitol Hill has some really neat old buildings. I don't know if this was worth the effort to get 20 points. Meh. 26 to 57: First hill climb was ok for my ankle. Lost 30 seconds near 57, as it seemed like we were going into someone's yard. I backed up a bit to re-analyze. 57 to 32: Gina had to take off a layer of clothes because we were going faster than she thought we would. We diagonaled through Volunteer Park through an access Nick and I found two years ago. Saw the Nerds going opposite us here. 32 to 21: Diagonal through the park in another direction. 21 to 44: There's a trail that pretty much connects these two checkpoints exactly, but it wasn't mapped, and we figured that we wouldn't trust it (Nick and I had some trouble here two years ago), since Eric usually maps every trail that would potentially be useful. We ran around on the road, which was ok, but added 25% distance. 44 to 58: The Nerds were just ahead of us here, going the same direction. I'm curious about their route to see what they did. We lost some time within the circle, as I didn't expect an informational sign to be that secluded from the road. I navigated through the arboretum perfectly to line us up... and then we went north of the greenhouses and around! 58 to 31: Took the gravel road, and then the main road. Gina guessed "master" and I guessed "dedicated", but we were both wrong. It was "friendly". 31 to 47: We cut a corner through a Shell station. As in, literally between pumps. It was funny. Gina got distracted by a chocolate store, but she soon after corrected me on my block counting. The neighborhood around 47 reminds me of the "old west" neighborhood of Lawrence, KS. 47 to 23: Slugfest! Three old VW vans on this leg! The bench was a pretty lame checkpoint item compared to the items at the house one block south. A living palm tree and Asian-temple inspired waterbaths (or something). 23 to 33: Had we known, 23-24-45-22 would have been about the same distance as 23-33-22, but oh well. 33 to 22: Up the hill! Saw Catherine and Arianna here mesmerized with their "magic staff". It was weird. 22 to 35: Block counting! 35 to 46: I love the diagonals. We cut through the baseball diamond at Garfield High. 46 to 53: Back past the south side of Garfield, and then avoided some climb by heading south. Some dance activity going at a park there... 53 was near where a control was at the N&D two years ago, I think... 53 to 43: The "money" leg, as I called it. It was late in the race, we were feeling fatigued, it was a long leg, and had lots of potential stops at red lights, so we had to focus. Oh, did I mention I love diagonals? Boren St rocks! Oh, we cut through a McDonald's drive through because it gave us a mini diagonal. 43 to 54: A car stopped as it drove past us and asked us for directions to Seattle U. Good thing we had a map with us (and they were really close!). We figured it was a dad and daughter making a campus visit. 54 to 12: Through the park... 12 to 25: Micro-efficiency is worth something. First we cut through another drive-through, and then we saw a solo guy ahead of us a ways here, but he wasn't paying attention to addresses or the type of restaurant he was looking for. We ran up to the checkpoint, answered, and kept going without ever stopping because we knew exactly what we were looking for and where the address would be ahead of time! 25 to 14: A gamble, considering how much time we had left. Again, never stopped. 14 to finish: A sprint down the hill. I was in with 13 seconds to spare. Gina was in with 6 seconds to spare. | ||
Thursday Mar 13 | ||
| Physical Therapy 1:45:00 [3] | |
| stationary bike (15 min)
balance board massage + hand resistance drills step drill super squats of PAIN more massage + hand resistance trampoline ball toss, at which the PT said "wow, you do suck at this" wedge calf stretch walking, duck walking, jumping ice (10 min) interestingly there was no: giant ball squats bungee side steps infinite ladder of death electroshocks but I did get a lot of one-on-one massage and stuff, which was really good. I was feeling down yesterday, but after talking to my PT a lot about the injury tonight, I feel a lot better about where it's at. | ||
Wednesday Mar 12 | ||
| Note | |
| Today was not a great day. No good news about OK jerseys. No good news about my work environment. No good news regarding my ankle at my 3-week checkup (the doctor is worried about how much swelling there still is, and suggests that I consider an MRI soon if I don't notice any noticeable improvement.
I have a lot of stuff I need to do: taxes, donate my old car, pick up my UPS package, buy airplane tickets, clean my room, get a passport, donate old clothes and stuff, etc, etc. I got home early today, and I felt mopey, so I just watched some Seinfeld and laid in bed. | ||
| C • I HATE that feeling of havi... 4 | ||
Monday Mar 10 | ||
| Physical Therapy 2:15:00 [1] | |
| Physical Therapy, Session #5
Man, I did a bunch of drills, including a new one, which simulated climbing an infinite ladder. I climbed 800 vertical feet in 10 minutes, which sounds like a lot, but maybe it's not. I just know that I was exhausted. stationary bike (10 min) walking, stairs, slight jogging massage infinite ladder of death (10 min) wedge (calf stretch) step drill bungee side steps trampoline ball toss giant ball squats balance board half-noodle knee raises wedge (calf stretch) ice + electroshock (10 min) | ||
Sunday Mar 9 | ||
| Note | |
| 1) I'm working a half-day today, since I promised to work this weekend. The weekend finally settled down today. I hosted a party for my softball/volleyball/basketball teams on Friday evening, and then I watched the KU game Saturday afternoon, and then went to a Murder Mystery Party on Saturday night. And then the time change didn't help either, so I rolled into work at 1:30pm.
2) At the Murder Mystery, my character was lame. It was pretty obvious to everyone after the first round that my character didn't do it. 3) I might have possible KU game-watching conflicts... Next weekend's Street Scramble will end at 1pm Seattle time, just before tipoff of the Big 12 Semis. I should be able to watch most of this game. However, I'm meet directing the event on 3/22 down in Tacoma, which is the same day as the 2nd round NCAA games in Omaha, where KU is 99% sure to play. The early game in Omaha would be 10:20am, the late game around 1:20pm, meaning that I'll likely miss watching the game, but I might be able to find something on the radio. Oh, and rewinding a bit, there's a Cascade board meeting on that preceding Thursday during the first round game! Looking (way) ahead again... if KU plays in the late game of the Final Four Saturday, I'll have to skip out of the Hops & Props event I'm going to... and if KU plays in the National Championship game, I'll have to miss the opening day of the softball season. 4) I just saw a preliminary schedule for the Friday events for the NWFF. I don't know if the timing will work out to hit up the sprint. Gina and I will have to leave my house at 2pm to conservatively make it out there by the last starts at 4pm. Which means that Gina and I would have to leave work at 1:30pm. This isn't a problem for me... but it will be for her... her manager isn't very flexible on work hours, compared to mine. 5) I still need to get rid of my old car. I need to decide to whom I want to donate it. Googling "donate cars" results in about a gajillion sites out there. | ||
Thursday Mar 6 | ||
| Physical Therapy 1:50:00 [1] | |
| Session #4
15 minutes on the bike, trying to read Time magazine Some massaging Step drills Trampoline ball catch drill Balance board Bungee cord steps Wedge stretches Giant ball squats Half-noodle knee raises 10 minutes ice and electroshocks! | ||
Tuesday Mar 4 | ||
| Volleyball 10:00 [1] | |
| I went to watch my volleyball team play tonight, and in between games I did some simple bumping and passing drills against the wall, as well as some service motions against the wall. I did this in street clothes and hiking boots, so I was pretty much just standing there, but it was good to hit the ball a little bit.
Man, the team is really struggling this season. We lost our best three players from last season (including our two best hitters), and this season, Frankie (our best setter) and I (2nd best remaining hitter) are out with injuries (sprained ankle and broken toe). And tonight, Matt (our best remaining hitter) was away, so the team just played with 4 people, including some really inexperienced people. And for Gina, the most experienced player on the team tonight (just one year of A-league), she had to be the primary hitter, which she isn't used to being. I'm hoping to be good to go by the start of next season. Frankie is back now, so things may start looking brighter in a month. But for now, it's rough. | ||
| Note | |
| Sunday: finalized the OK jersey design on the template
Monday: finished an almost final draft of the 2008 Team REACH Street Scramble t-shirt design Tuesday: whipped up a quick sketch of how I would design Cascade jerseys using the Atak jersey. (I just did this for fun. Nobody asked me to do it, nor is the club interested.) Now what do I design? | ||
Monday Mar 3 | ||
| Physical Therapy 1:40:00 [1] | |
| PT Session #3.
15 minutes on the bike to start. I brought along my old Point Defiance maps and read them while on the bike. That was a quick 15! A lot of the same drills. The ball tossing on one leg got a lot more challenging. Now we toss a heavier ball and I stand on a trampoline. I added a new exercise with a bungee cord. The most frustrating was the simple step down. I would stand on a step, and try to step down with my right foot, leaving my left foot on the step. The catch was that my left heel had to stay down. I couldn't do it. My ankle is still too swollen in there to compress properly without pain. Blah! Before I discovered that bummer, I was feeling pretty good about my progress. I'm hoping to run/jog at the 3/15 Scramble... but I just don't see that happening with any confidence right now. Night-O on 4/12 is my hope! | ||
Saturday Mar 1 | ||
| Note | |
| Slept 13 hours last night.
Thursday was a rough day. At work at 5:15, 10-hour day, drive home, almost 2 hours of therapy, then drive up to Jim's house, then an epic 2.5 hour board meeting. Then drive back to Gina's for dinner. Then bed. Then back at work at 6:00am Friday morning. Friday afternoon: got home, watched Lost, went to bed by 7pm. Woke up at 8am. Man, that felt good. | ||
| C • the game? 6 | ||
| Note | |
| Hoping that I don't create an OK disaster by not having the jerseys arrive in time... | ||
| C • OK disaster 1 | ||