Training Log Archive: Charlie

strolling with Rhonda around Kathy's place,

Very gentle outing at Annadel SP. I wasn't really eager to run today with a sore L knee and R calf, but Rhonda was champing at the bit to get out, and Annadel is one of our favorite running trails. Up Channel Dr to the Live Oak Trail to Rough-n-Go to Cobblestone and back down to the car. I think no additional damage done.

A light jog around Kathy's neighborhood, until my calf started acting up and it got converted to a walk, at about 32 minutes in.

C • Today 4

C • Happy Birthday, Charlie! 8

Stroll with Rhonda along the creek near Kathy's, after a trip,to Howarth Park at Spring Lake with young Zoe and Lucy, trying out all the fancy playground equipment.

Very pleasant walk in El Cerrito and Albany with George Minarik. Dennis and Louise also drove up for the occasion. George took us on a tour of the neighborhood and to lunch at the excellent Sunnyside Cafe on Solano. It was wonderful to see George, and to see how well he is doing. He will have the more accurate details on our walk, as he was wearing his Garmin.

A little concerned about how achy my knees have been last several days, and slightly swollen feet, too. Six tick bites in the last two weeks, so went to the doc to get tested. No results yet. Tried out my new Medicare card. Works fine.

C • You can use your Medicare card before you're 65? 2

A pretty sweaty workout. A blur of DB push presses, goblet squats and kettlebell swings over 25 minutes.

A lot of work to do today, particularly with our trip to CA coming up, and had to take the dog to the vet. Not sure what is wrong with her, but she is quite lame today, not able to go for a walk at all. And my knees are pretty sore, so a good day to take off.

15 minute AMRAP - 1 power clean the first round, 2, the second, etc.; each round the number of power cleans, then 5 pullups, 10 pushups, 15 squats. 65# on the power cleans, almost got through 8 rounds, just 8 squats short. Strange sore spot in right pec, but did the pushups ok. They were the hardest part of this. Knees continue to be sore.

Set out with Rhonda to run up Greenwoods Rd through Peoples State Forest, same run as last week. Off to a bad start, I forgot my hamstring wrap. Got up ok, but with increasing little twinges, then bigger ones as we started back, so started to walk after 42 minutes. More and more uncomfortable, and Rhonda went off to get the car and fetch me. Besides the hamstring, R achilles and both knees aching by the time we left.

Not sure of all the source of these, but my shoes are starting to look like Jeff Schapiro's shirt, so perhaps time to consign them to the dustbin and use something sturdier, at least for a while.

C • Jeff's shirt 1

C • Be smart !!! back off a lit... 3

Brown long course at Turkey Mt, West Point A meet. One of the relatively earlier starters. Pretty good run in total, and no physical problems other than it being hard.

1. Looked at the route on trail around to the right, and started more or less straight while I was thinking about it. Decided halfway to the trail that I wanted trail around to the right, and then felt silly I had climbed up and over the hill instead of just zipping down the spur to the NE. Then on the trail around, where I saw Rhonda who was out for a run, then Lou Pataki and Don Davis. Cut the corner of the last big hill and across the marshy stream, crossing it again just before the control. Reading the terrain very well. That was the last time I saw anybody, and I had to wake up a couple of controls, maybe 3 and 4.
2. Good leg, climbing gradually along the red line, finding the reentrant above the big rocky spur, climbing across the lower of the two long flat bare areas and straight in.
3. Also good, Pretty straight, reading all the knolls after the stream and seeing the rock just R of the control from a little distance.
4. Also good. Downhill on compass, saw the big cliff off to the R and counted one-two small reentrants and spiked it.
5. Straight didn't look like any fun. I didn't really consider going right on trails, but maybe that was better. Headed north of the line across the EW stream and across that spur to the NS stream, thinking I would find a gap in the cliffs and climb to go left of the marshes to the trail, but never found a reasonable gap. So I just kept on below the cliffs, meeting someone looking for #1 and eventually cutting across the end of the last hill and picking up the trail by the marsh. Then trail around, seemed like a long time to the water stop. Cut in a little high and looked around for a bit, before heading downhill to my right and finding it. Maybe a minute lost there.
6. Hustling along the best I could. Down the intermittent trail to the S, then up the hill from right after the bridge.
7. Slowing down, getting tired. No problem. Kept going until I saw the flag a few lines up.
8. Along the trail until the big boulder on the left, up by the end of the stone wall, and then couldn't find it. Left or right? Went right and got as far as the next rocks down before turning back. Bad luck. Leaving, it seemed like I crossed the middle of the wall, so maybe the map is a little iffy there. Lost 2 minutes.
9. Careful, in from the trail at the end of the stone wall. Flag was a little higher up the hill than mapped, but I saw it from 25 meters so no problem.
10. Trail around to the left. A bit longer than going R, and apparently a bit slower too. But easy.

My route.
4 minutes behind bl, but 3 of it in the last few controls after the bridge.

C • once again you had the righ... 9

Brown Long - Splits