Training Log Archive: Charlie

Deadlifts. Several warmup sets, then singles going up to 185, which is the most I have done since my initial hamstring injury 6 weeks ago. I had the thigh well wrapped in neoprene.

Then a different workout - 6 rounds of 6 goblet squats and 6 one arm DB push presses. I used 30#, not much for the squats, but all I could handle for PPs.

Hamstring series

Working on weightlifting skills, but lost my motivation so cut it short.

Event: WCOC Osbornedale State Park
 

hamstring exercises. Seems like it is safe to try these again.

Osbornedale Red course. Well wrapped up, neoprene support on R hamstring, elastic support on L knee (which didn't stay up). Intended to walk, but could shuffle along a bit, too. Not too agile. A lot of tripping and uncertainty going down hills. As noted elsewhere, barberry is really taking this map over.

Dave Webber passed me shortly after the start and got away, but caught up to just behind him at #1. Then he was away again, but caught sight of him near #2. Last I saw of him was shortly after leaving 5. Big boom at 6, at first following the wrong stone wall (90 degree error), then not seeing the bag down the reentrant it was in, so running around a while before deciding I really had to go all the way down to find it. A little wobbly going to 8, and Craig W passed me. A few others streaming by as I alternated walking and a super slow jog. Hard time finding my way through the green so went around to 10, then a bit low at 12 (and a very loopy route). The rest pretty easy, Becky zooming by halfway between 12 and 13. Tired at the end.

the course and my route.

Red - Splits

Lots of activities, lots of running (done by me with wagon steps all the way). 3 rounds of wall ball, some various other squats, lunges (done halfway), etc., three runs of different lengths, finish with 20 burpees. Rhonda way ahead of the crowd, right up her alley. Not hard for guys like us, although a little pinchy on my knee at points.

Digging out some rosa multiflora along the side of the driveway, and found some equally nasty Japanese barberry and winged euonymus lurking there as well. Presents left by birds sitting in the crabapple trees there.

C • Regarding the barberry, hav... 16

From Pleasant Valley, out and back, keeping to the very short stride and wearing a neoprene support on my R thigh. Warmed up a bit as we went along, so it did get better. I had been laying off running completely, but seeing the occasional jogger out barely moving made me think that trotting along with tiny steps might be preferable to no trotting at all. 19:45 out, 17:55 back.

5x 3 minute AMRAP of 3 power cleans, 6 pushups, 9 squats. Used 65 on the PCs, made 4 circuits on each of the first 3, 5 on the last two. 1 minute break between rounds.

Out and back on dirt portion of Stub Hollow Rd near Cindy's. Very gingerly, short wagonish stride. Turned around at first glimmer of hamstring discomfort. Nice.

Long day. Took Rhonda to the clinic for a look at her hand in the morning, then off to Providence for the day, home around 745.

C • Rhonda's Hand 7

Brisk dog walk. Walking much better, as the foot has calmed down quite a bit. Hamstring and adductor still quite tender, but not making me limp, so that is good.

With my friend David, at the Olympic lifting coach in Greenwich. About an hour of stretching and back mobilization exercises, then into the weight room. Snatch warmup series, then spent most of the time working on power snatches and jerks, working on technique. Very hard and tiring. Seems like some useful progress, but like a lot of things a long term project.

First whippoorwill of the season. Glad to have him back. Up until 2 or 3 years ago we had nesting whips here who carried on much of the night all summer. Will this guy stick around?

Very nice walk and lunch at my friend Jim's in Sharon. Jim is a forester and outdoorsman, lives by himself on 116 acres down a long dirt road. His forest has been intensively managed and very interesting to see all the stages of growth. He also has some beautiful taxidermy, including an otter that was caught while beaver trapping, and a fisher that was road kill. Fascinating animals. The taxidermist is also a guy I know. While the animals are very beautiful and admirable, I don't think I need any in my house, a sentiment confirmed enthusiastically by Rhonda.

Easier workout 4x 300 on ski erg, then 4x 300 on rower, followed by 5x5 deadlifts. Hamstring and adductor pain kept me to 125 for the first 3 sets, and then 95 for the last two.