CrossFit Update

Wednesday, 2012-05-02 Session #8
Having trouble remembering this workout (1) week later, but it was hard enough to keep me gasping for air.
Duration: (1)hr., (11)min. Avg. HR: (145)bpm, Max HR: (172)bpm. Burned: (235) Calories (estimated).

Friday, 2012-05-04 Session #9
We started out running over to the nearby church and practiced running in their parking lot.
CrossFit Running: Bounding, Sprints, Backpedaling, Supine to Knees to Sprints, Push-ups off the vehicle barrier.
Strength Training: Crunches on an exercise ball (65cm), Squat-Jumps w/ Medicine Ball Pushes, Planks (Forearms and Toes).

Tuesday, 2012-05-08 Session #10
Today I brought a notebook to log at least some of my CrossFit, and solo workout.
Breakfast: (1x) Raisin Bran muffin, (1x) cup coffee w/ milk and sugar.

Cycle (3.56)mi. to MCR in (20:55.93)min.
CrossFit: Duration: (56:36)min. Avg. HR: (148)bpm. Max HR: (182)bpm. Burned: (183) Calories.
Stretching legs and arms. Practice using foam roller on calves, hamstrings, quads, and inner thighs. My trainer emphasized that I need to use the roller for at least (2) continuous minutes for it to have a noticeable effect.

Wall Pushes (running in place with hands on the wall) emphasizing open hips and lifting those feet: (12)min. total.
Bench Presses (w/ straight bar on weight bench): 4x sets of diff reps.: 12, 10, 8, 10.
Squats (using squat rack): 3x (12) reps. same weight

Solo Workout:
Cybex Ab Crunch: 10x reps. @ (90)lbs.; 10x reps. @ (110)lbs.; 3x reps. @ (120)lbs. w/ lap-belt.
Cybex Back Extension: 10x reps. @ (100)lbs.; 10x reps. @ (110)lbs. w/ lap-belt.

Air Rows (seated): 20x reps., 10x reps., 10x reps.
Supine Straight-Leg Lifts: 10x reps.
Supine Lower Ab Curls (Legs Vertical): 3x (10) reps.
Plank (Forearms and Toes): 1x (60)sec.
Jump Rope: (44) jumps continuous; HR: (172) bpm.

After all that, I was shaking a little. So I drank more water, consumed (1x) PowerBar Gel (Strawberry-Banana), and then drank more water.

Cycle from MCR to World of Wheels, then to On The Run, then home. Dist: (10.85)mi. in (1:10:46.47)hrs.

Burned: (1071) Calories with the above activities.

Lunch: (1x) glass Gatorade (Orange, from powdered); (1x) small bowl of steamed white rice w/ left over Trader Joe's Sweet'n'Sour Chicken; (1x) sandwich (Turkey, Turkey bacon, Pepperjack cheese, tomatoes on toasted wheat bread).

Once I got showered and cleaned up, I got into my compression tights and top, got my legs elevated, and tried to talk myself into going to the track for a workout with the Shadow Chase Running Group; I did not succeed. I think I already had too much fun for one day, and needed to save some for tomorrow. *oof!*

-Lancer!!

Race Report: Peace Officer Memorial Foot Pursuit (5K)

Today's plan calls for a (5K) Run as part of the Peace Officer Memorial Foot Pursuit which was held in my running park.
 
Plan: Run (5K) in (30)min.
Actual: Run/walk (5K) @ an avg. (13:05) overall pace, for a total time of (40:53.37)min. Garmin-time. A new PR!
Fuel: Pre-run: Clif ShotBloks (Orange); Mid-run: water; Post-run: (3x) slices Pepperoni pizza, (1x) bottle water, (1x) can Mountain Dew.

Splits: Mile (1): (11:43); Mile (2): (14:07); Mile (3): (13:50); Mile (0.13): (9:41).

I saw this race listed on the ShadowChase web-site and meant to sign up sooner, but race-day registration still works. Since this race was held in my local runnin' park I commuted to the event via zapato-mobile. I ate one sleeve of Clif ShotBloks energy chews for breakfast and once I was out the door I jog/walked to the starting line as a warm up.

This year's race had (183) registered runners. I don't know how many years this race has been held, but the announcer said the first year had only (6) runners. Later this year the 1st Annual Peace Officer Memorial Foot Pursuit Half-Marathon will be held downtown; I believe I will sign up for that one today.

Once I got checked in I received my bib, #527, a left-over from the 2011 Surgical Artistry Modesto Marathon and Half. The (1) Mile event started before the (5K/10K) event. The chose the (5K) since I have not run since a post-half-marathon (5K) in the park back on March 28th. The race started at 10:30AM, though my Garmin says I started my timer at 10:28AM.

I started out pretty quick. I was trying to see how long I could maintain a (10:00)min./mi. pace. My CrossFit training has definitely helped, and I was able to keep up an alternating (2:00-3:00)min. run, (1:00)min. walk pace throughout the (5K). I was aiming for a (30:00)min. completion time, but was happy to get a time of (40:53)min. (official). One of the more annoying things I noticed with my new running form is how much my water bottle bounces in my hydration/fuel belt. I think it may be time to switch to a new belt with less stretch in it, and more, smaller, flasks on it.

I didn't take my camera today, so I have no new race-day photography. However, since the last time I went running I attended a Heel Pain class at Kaiser, and a podiatrist recommended metatarsal pads to help alleviate the pain in my left forefoot.

Hapad metatarsal felt pads in place in both shoes.

I will update this post later when I have my "official race time."

UPDATE: Official (5K) time: (40:53)min.

-Lancer!!

Yosemite Redux! - Hikin' the Mist Trail

Saturday, 2012-04-28

Good morning!

I woke up after 8:00am and already had a head-ache. I think I slept head-down on a slight angle without realizing it. The wine might have contributed, too. Breakfast was eggs with leftovers from last night: steak, potatoes, and squash.; very good.

Breakfast up!

Morning light.

Now you see 'em...

...Now you don't.

Re-packing my pack. Trying to stick to the "essentials" on this hike.

Packed up and ready to roll. Rendezvous at Ansel Adams Gallery this afternoon.

Gone Hikin'!

Once the car was packed up, S.- went in search of some photographic scenery and some writing time, while I engaged in my "training hike" up the Mist Trail to the top of Vernal Falls, then onward to the John Muir Trail, and back down to the bus-stop for a ride to the gallery.

Launch point: Needed some open sky to start my Garmin.

Looks like I am on the right path.

Vernal Falls Footbridge, we meet again.

If you have walked this trail before you know how steep it is. I had to stop a couple of times to catch my breath before I got to the bridge, then decided to take an extended break here and top off my Camelbak water bladder, eat some fruit, then press on.

It's just not a rest-break without a photo-op.

The intrepid adventurer takes a break. Sepia tone is cool.

The Mist Trail, actually misty today.

My boots are taking in the scenery.

Actually, the boots, my trekking poles, and I were waiting for the traffic-jam to clear a bit. I purchased a set of Leki curved rubber caps for my 'poles, and they worked far better than the rounded ones that were included with the poles. Last year, I left the original rubber caps on, and over the course of hiking up to the base of the Quarter Dome, and back down the JMT, I had completely worn through the base of the caps.

That's the traffic jam up the trail: Lots of people hiking up, and stumbling down.

View of Vernal Falls (middle), and Nevada Falls (top) from Glacier Point. Courtesy of S.-

The mist is in the air...

Standing water on the trail (in many places).

Woo-Hoo! I made it to the top, again. This time it was all self-motivation.

Once I had rested up for something like (40)min. (ate something, napped a little, tried to decide if I really was going to barf this time from the exertion) I moved on up the trail. I had to find the linking trail from the top of Vernal to the John Muir Trail, which I already knew was above me and to the south of the Nevada Falls. I just wasn't sure where the path was, since we had bypassed that section on the hike last year, and it did not seem to be obviously marked.

Once I found an upward-running trail, I followed it. Several people I asked did not know if it connected to the JMT, or where it went, so I trusted my direction of travel to get me there anyway. A couple of people even asked me, and I told them I was not sure, but believed that it would get us there; they gave up in frustration after a few upward switchbacks.

Looking back down into the valley. The Merced River is in the middle.

Vista point! Vernal Falls from the linking trail up to the JMT.

Nevada Falls from the link-up point with the JMT. (Clark Point, elev. 5400 ft.?)

USGS Marker: "U.S. Geological Survey B.M. 250 Dollars Fine for Disturbing this Mark, 10-18-1905."

Signage at the intersection. Signage (c) The Yosemite Fund?

Onward...HO-O-O-O!!

Shiny!

Um... Is this the road to Mirkwood Forest?

A lonely patch of snow hiding out in the curve of the trail. (It's shady in the morning...)

I'm close to the river again! The footbridge must be close now.

Back across the bridge and into the final stretch.

Illilouette Fall across the valley. The clouds are covering the valley again.

Back at the trail sign!! The end is near.

On the bus! Time: 1810-hrs. (6:10PM). Only (70)min. overdue for rendezvous with S.-. *sigh*

Through the trees: Upper Yosemite Falls. Only minutes more to the Ansel Adams Gallery.

I finally got back down to the bus stop (Stop #16-Happy Isles on the bus loop map) at about 1800 hrs. (6:00PM), an hour late for the secondary rendezvous time. D'oh! I arrived at the Ansel Adams Gallery and S.- was still patiently waiting on a bench across from the gallery, reading a book. I sat down for a couple of minutes, apologized, and recapped my adventure hike, then we advanced back to the car to leave the park.

At this time we were both cold, tired and hungry, and Clif Bars did not sound appealing. Once we were out of the park we proceeded immediately to The Happy Burger Diner in Mariposa. I nodded off at some point during the drive, but S.- was at the wheel and we arrived promptly after dark. Our meals were very satisfying, and I even had a cup of coffee to try and stay awake for the rest of the trip back to Merced. I still nodded off a little near Merced. Tired as I was, I actually remained awake the entire drive back to Modesto. Boy was I tired. What a great weekend!


Perspective:
Time to Vernal Falls Footbridge: (1.00)hr.
Rest-time at Footbridge: (44)min.
Time to top of Vernal Falls: (58)min.
Rest-time at top of Vernal: (41)min.
Time back to the footbridge via JMT: (1:33+)hrs. [Garmin battery died before I hit the bridge again.]
Total Recoded Time, Trail Head Parking Lot to Garmin Died Point: (5:00:03.96)hrs.
Actual total trail time: (6:00+)hrs.

-Lancer!!

Yosemite Redux! - Camping

Friday, 2012-04-27

I've been awake since I can't quite remember, I just know that I have had only about (4)hrs. of sleep, then did my 7th CrossFit session with my trainer. I felt pretty wiped out by then, but once I was home again, showered and fed (turkey sandwich with Pepper-jack cheese and pickles) I was much better.

I finally got everything I planned to take with me in the car, and hit the road to Merced. I met up with S.- to carpool to Yosemite. [S.- invited me along on the trip. She had been busy with school and was looking forward to getting out into the woods to relax a bit, and was able to score a camp site after all.] She was far better organized and prepared for this car camping trip than I was: I haven't been "camping" in forever. [Staying in the tent-cabins at Curry Village last year was pretty awesome, however.] S.- actually has camping equipment pretty much ready and waiting whenever she wants to pack it into her car and go; that's cool. Next stop, Yosemite!

The day was sunny and clear-ish in The Valley, but once we got to Yosemite it was fully overcast and cool. Seeing the waterfalls on either side of the valley falling out of the clouds was pretty awesome. Too bad I didn't have my camera at hand to capture it. S.- was kind enough to point it out, however, since I was tired and a little slow on the uptake.

Yosemite Falls, falling out of the clouds.

We arrived at Upper Pines and got checked into our site. I wasn't sure if there was some "etiquette" to tent placement, so I set-up mine inside the wooden border; she chose outside the border.

The tents are pitched! REI HalfDome 2-person tent, w/ rainfly & foot-print.

All my stuff fits! It does look a little crowded at this angle, however.

I rented my tent from REI Stockton at very reasonable rates. I also opted to rent a self-inflating Thermarest sleeping pad. It was not quite as impressive as I had expected, but it worked fine. I was only slightly concerned that the tree at the left of my tent (top tent pic) might fall over and kill me during the night. It was leaning directly over my tent, but at least it did not have a canopy of limbs and such to shower me with water if rain developed overnight.

One of several "campers" that brought their own rolling youth hostel.

Our loop of the Upper Pines was fairly full. We did get some late arrivals that had to set-up their tents in the dark by car headlight. The folks in the two-story camper above had two teen boys who took turns throwing a hatchet at a tree. Happily, the hatchet did not ricochet off the tree and hit someone.

I bought two bundles of firewood at Home Depot in Modesto the day before (a variety pack of woods), but it turned out not to be enough: There was no kindling included, and trying to use S.-'s hatchet to split some of the logs into smaller pieces for kindling was only minimally successful. But I got a fire started all the same! Naturally, the matches and Firebug pellets were an essential ingredient.

First time starting a "camp fire" since my days in the Boy Scouts. It didn't last long. :-(

We had stopped in at the Yosemite Village store earlier for new mantels for the propane lantern (the old ones went up in a puff of smoke), and ended up going back to buy a box of firewood. The store had prepackaged boxes of firewood, kindling included! I was very happy. Once we returned to camp I continued with my fire-making efforts. I think Campfire Mark IV was the one that finally stayed and burned till late.

S.- cooking dinner on her Coleman propane stove. Campfire Mark IV in the foreground.

We were both a little disappointed in my campfire skills as we had hoped to cook the steaks over the fire-pit. Maybe next time. At least I have refresher experience building a fire, and S.- reminded me that the teepee method was the right one. I just looked it up in my old Official Boy Scout Handbook by William "Green Bar Bill" Hillcourt, December 1981 (Ninth Edition, Fifth Printing). I'll have to remember to take this book along on future camping trips. [Advance planning on my part, including preparation of a fire-building kit, would certainly be helpful.] My fire kit on this trip was: Lightnin' Bug pellets (small), Uco Stormproof Matches in a yellow plastic matchbox (includes a little bit of cotton tinder in cap), the aforementioned Home Depot firewood bundles, a few pine needles found at the campsite (not usually recommended, at least not at Yosemite), some newspaper and other paper products that S.- had on-hand. She sure is smart, and experienced, at makin' fire.

Dinner turned out beautifully: S.- had pre-seasoned and packed tinfoil packs of new potatoes; small squash and zucchini (I think); and the steaks. The Coleman stove had a grilling plate for the steaks, and they were mighty tasty. Two bottles of red wine helped keep us warm while I dilly-dallied with the fire. Dessert was strawberries, chocolate, and more in a combination that was very tasty. We huddled next to the fire till we finally turned in for the night. I was surprised to see the sky had finally cleared. The moon and some stars were visible through the trees.

Next time: Hikin'!

-Lancer!!

Oof! CrossFit#7

Friday, 2012-04-27

Survived CrossFit session #7 with only a few hours sleep; somewhere between (2-3.5)hrs., I think. I just couldn't stay asleep last night. Not sure why.

Anyway: Ran (0.25)mi. @ (10:04) pace for a total time of (2:30.69)min. Now, if I can only sustain that over longer distances and times. :-)  I did this after some initial stretching and as a warm-up.

My trainers brother helped with tips on Figure (4) Pose Running form, and practice tips.

Managed the following with a (35)lb. Kettle-bell: (8), (8), (9), (7) swings. Woof!

Planks (toes and elbows): (42) sec., (28)sec., (31)sec.
Push-ups: (10)
Sit-ups (straight-legged): (10)
Squats (w/ PVC bar): (10)
Sled-drive (empty): (4) reps., there and back.

Looking forward to a couple days off to recover.

-Lancer!!

Mucho gusto! CrossFit #6

Wednesday, 2012-04-25

Today I completed CrossFit session numero seis (6). It was a really good workout, and I had to stop several times to catch my breath; only a few belches tonight.

Stretched out and warmed up a little.

Jump rope: (55) total, with errors at #7 and #19, then continuous to (55).
Running "laps" (3x) end-to-end-to-end on the racquetball court, Bounding, Knee-ups, Reverse Butt-kickers.

Push-ups: 3x (10)reps.
Sit-ups (straight-leg): 3x (10)reps.
Planks (toes and elbows): 3x (20)+ sec.

Weight-carry: Walk about (50) ft. there, then return, carrying 2x (35)lb. dumb-bells.
Leg Press: 3x (10)reps. @ (180)+lbs. [180 lbs. or weights, plus whatever the press foot-plate weighs.]
Dips: Hold myself in place for (20)+ sec. 3x. [I couldn't actually push myself up, but was able to jump up and hold.]

Thrusters: (5) reps, then 2x (10)reps. w/ (2) (15)lb. dumb-bells. [Thrusters: Squat with dumb-bells on shoulders, then press the 'bells at the top of the squat; repeat.]

Swim
I used the pool for about (20) minutes tonight, which is the first time I have used it since I started at this gym over a year ago. The Speedo swim goggles I bought did not seem to be nearly as water-tight as expected; I may have to return them. I will try using the pool again, tomorrow, with another pair of dark-tinted goggles I bought (4) years ago, and see if those are any better. I mainly just laid on my back and kicked back and forth across the length of the pool. Then I spent some time just treading water with arms and legs in the deep end, and also practiced a survival float face-up with my back arched. I think that last bit might have made me dizzy, or maybe it was the motion in the pool making me nauseous.

-Lancer!!

Que bueno! CrossFit #5

Thursday, 2012-04-19

I just completed my fifth CrossFit session this evening. Tonight's session was about (1.5)hrs. long, and also included some strength training with the Cybex machines upstairs.

What did we start with? I did some running back and forth end-to-end on the court to get a little warmed up, stretched a little, then it was off to the races with the jump-rope. I completed three (3) sets of consecutive, uninterrupted jumps: (6) jumps; then (35) jumps; then maxed it at (50) consecutive jumps!! Wow. Four weeks ago I had trouble executing any jumps properly, and my trainer's goal was for me to execute (10) consecutive jumps. Guess I'm getting better after all. :-) [I might have been able to complete more than (50), but was getting too winded and didn't want to screw up.]

Next up was Bounding, then Backward Bounding. I also tried some forward shuffling with a shoulder-wide stance. This was to help emphasize keeping my feet shoulder-width apart while running. My trainer pointed out that I was keeping my feet too close together during my running segments, and by focusing on keeping my feet wider this should help improve my running form and balance.

Then I did some Forward Leap-frogs. not sure how many I completed, but was getting better at executing them correctly. This was followed by one handed Kettle-bell Clean-and-Jerks with a (15)lb. 'bell. Lastly, we took turns throwing a (10)lb. medicine ball at the wall, switching hands with each throw, and trying to pass it back and forth between us with the rebounds off the wall. Since my toe went over the no-cross line (like at the bowling alley) I had to finish with five (5) push-ups. They were slow, but I completed them.

Strength Training: Cybex Machines

Lat-Bar Pull-downs: Maxed @ (9) reps. @ (100)lbs.
Seated (Forward) Chest Press: Maxed @ (??)reps. @ (x)lbs.
Triceps Press-downs: (30) reps. @ (??)lbs.; (I felt them, especially at a quicker pace.)
Seated Dumb-bell Presses (free-weights):  (30)+ total reps. w/ (10)lb. 'bells
Cable-crossovers: (20+)reps. @ (10)+lbs.

That was it for the day, but it took up (1.5) hrs. My heart rate was pretty high throughout the session:

Zone (3): (130-148bpm) for (28:35)min.
Zone (4): (148-167bpm) for (47:55)min.
Zone (5): (167-185bpm) for (11:22)min.
(These times are aggregated by Garmin Training Center.)

One chart I saw posted at the gym suggested my target heart rate for training should be (142)bpm, so I assume keeping it above that rate is better. Bonus: No vomit threshold issues today! (And far less belching, too.) It looks like two (2) training sessions per week will make a difference in this.

For a comparison, look at these two (2) snippets from my Garmin TC logs:

This is the log from my CrossFit #5 session, 2012-04-19.

And this one is from my San Jose 408K run on 2012-03-11.

Looking at the above graphs, you can see that I can sustain a Zone (4) heart-rate for a full hour, as long as I am running. Trying to do the same during my CrossFit sessions is considerably more difficult due to the variety of exercises being performed.

I am looking forward to the next two weeks of training.

-Lancer!!