Re: The Shed 'O Pain
 

Friday 4-2-2010

Run:
8.0 miles (Rocky River Reservation) in 71 min. (about 9min./mi.), 78%-85%HRmax
That was pretty slow. There were no water stops on the course, so next time I will have to carry my own. I got so dehydrated, that I had a hard time finishing. Still, it was nice to be outside.

Re: The Shed 'O Pain
 

Good day at Endless with JT.
Fool Effect
Meniscus Burning
Little Help From My Friends
Fine Motor Control
Muckraker

JT is climbing very strong.
Thanks for the belays. I feel very comfortable with JT holding the rope. I would not have onsighted Meniscus Burning without confidence in my belayer.

Re: The Shed 'O Pain
 

Saturday 4-3-2010

Swim:
70min. continuous, with pullbouy.
I don't know if it was the water temperature or the pullbouy changing the angle of my shoulders, but my hands were totally numb for the last 35 minutes of the swim.

Re: The Shed 'O Pain
 

sunday 4-4-2010

All those miles without water? on Cleveland's first hot spring day? Ouch.
If you start that run at either Big Met Golf Course or Little Met Golf Course, you can have several water stops on the way by heading out from the GC for a mile or two, turning around, passing by the GC, heading to the other GC, and turning around, and coming back. Very civilized.

Yes the pull buoy likely changed the arm angle enough to cause he numbness. Especially if you maintained the new head position. That's why practice with the pull buoy is essential b/c it recreates the swim angle of the wetsuit. Without the PB you are swimming "uphill", which is not exactly like the wetsuit.

Did some hiking/scrambling and then trad leading on friday. It was good to get back on that horse (trad leading).

Did a lot of hiking, some scrambling, and two AWESOME routes at Kaymoor Slabs, Endless Wall, New River Gorge, West Virginia. Did "A Little Help From My Friends" 5.10a, first try, no hangs, no falls. The title is fitting b/c Tim lead it and set a TR for me. Thanks Tim.

So the trip to the New pointed out several things. Hiking over uneven terrain and scrambling along cliff bottom boulders are life skills that a rock climber needs to be good at. Eleven months after the BHR, those life skills are sorely lacking. Just barely made it back to the car, and then needed help to get from car to hotel room after the second day of hiking. Thank goodness for the pool and hot tub at the Holiday Inn in Oak Hill.

Thus, in the Xfit spirit of "practice what you suck at" and "train to not suck at life", my training is going to shift its focus a little. Less heavy weights (I am super strong right now) and more walking on uneven terrain. Luckily the sidewalks and side streets in Cleveland are full of potholes so uneven terrain is easy to find, even downtown! Will keep the metcons, do only BS swimming, and substitute rowing for other activities that make my hip sore or that will keep on the excessive upper body muscle, and the middle body "Molson Muscle".

Re: The Shed 'O Pain
 

Karen
150 Wallballs
14:52
First time doing Karen with a "real" wallball. I had been doing Karen with a basketball filled with 20# of sand. The real wallball is bigger and not weighted evenly. It felt very awkward. Good workout nonetheless.

I think I need to shift my climbing workouts to more power endurance stuff. I can currently boulder hard but being on routes this weekend I realized I have to do several hard moves in a row.

Yesterday when JT and I were walking out of Endless we passed Quinsana Plus. It is a beautiful route. I was very tempted to jump on it and see far I could hangdog up the route. The draws were hanging there taunting me on. Next time if the conditions are right I'm may give it a whirl.

Re: The Shed 'O Pain
 

Sunday 4-4-2010

Rest Day!
Easter/birthday brunch at my Aunt and Uncles. I wish I could have been at The New this weekend. I hope I can be there when you get on Quinsana.

Re: The Shed 'O Pain
 

Sunday 4-4-2010

Rowed 2k in 9:57.
Rode 10 miles in 29:58.

Monday 4-5-2010
Swam 1000 meters all bstroke in 27:50.
Bstroke is slower than fstyle, but with my shoulder in rehab right now....

Re: The Shed 'O Pain
 

Monday 4-5-2010

Run:
Just under 6 mi.@8.5min./mi. I didn't have a whole lot of zip today.

Climb:
Boudered with Brad at LifeTime for 2 hours. Set three new problems.

Re: The Shed 'O Pain
 

Tuesday 4-6-2010

Ran 400m.
Deadlifts:
3x135
3x185
3x225
3x275
3x315
2x365
1x385 (PR!!!!!)

10x12" box jumps
10xkaraokes (hip agility drill)
10x18" box jumps
10xkaraokes
10x18" box jumps
10xkaraokes
10x18" box jumps

rowed 2500m in 11:08 (first 2000m in 8:57 PR)

Re: The Shed 'O Pain
 

Tuesday 4-6-2010

Swim:
20x 50meters, 49 sec.-64 sec./50m
I was really tired by the second half. Spent a couple of minutes after working on my flip turn.

JT, awsome deadlift PR. We'll have to get together and do a row workout together.