American Parkour Forum

Fitness and Training => Training Journals => Topic started by: TraceuseDS on October 01, 2008, 01:43:38 PM

Title: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 01, 2008, 01:43:38 PM
I started doing parkour this summer, but I've already noticed that there are definitely days when I feel like I can do anything, and other days when I feel like I haven't learned anything at all. I figure that's pretty normal; so as long as I keep them about 50%/50%, I should be OK. The primary purpose of this training log is going to be to help me keep track of what I'm doing, so that I can see what works and what doesn't (and so that I can reassure myself that I am indeed making progress). I'm learning as I go, but if anyone more experienced wants to take a look, any advice would be appreciated.  :)

Tuesday:
Prolly not the best day to start recording my training habits, b/c orchestra practice takes up most of the evening after work, but I play the cello, so I figure that's like a 2.5 hour mini-endurance workout for my deltoids and triceps. ;) And I've got to start somewhere. Most of my actual training took place at the park on the way home from work. I had about 20 minutes, so it consisted of about 10 minutes practicing my vertical jump (from the ground to a ledge that slowly increases in height as you go along) and 10 minutes doing negative pullups.


Goals:
1) Do 1 complete pullup.
2) Precision 5' 10'' 4' 2'' (there's a particular bench-to-bench jump that's been bugging me).
3) Do 10 good rolls w/o hurting myself (i.e., NOT bruising my leading shoulder).
4) Hold a handstand (8 seconds).
5) Run 1 mile in under 10 minutes (sad, I know...but it's still my goal).
6) Hold a single frogstand for 60 seconds (on my way to doing a planche).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Eli Kurtz on October 01, 2008, 02:14:13 PM
Welcome, and I'm glad you've set up a training log!  In regards to your goals, don't worry so much about how grand they are: everyone has to start somewhere.  :)  I only just recently ran my first mile EVER without stopping (I'm 21), and it was a wimpy 9:10.

In regards to your training, it sounds like you're on the right track to accomplish some of your goals.  Negative push ups are a great intro workout.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 02, 2008, 08:38:45 AM
Thanks! Congrats on the mile! :) 9:10 still sounds pretty good to me...I have yet to run a mile below ~11 minutes, and I haven't done that in a *really* long time, lol.


Wednesday:
I trained with a bunch of people at a park downtown for about 3 hours, which was awesome. Did a little bit of work on cats and balance, the latter of which is feeling better since I realized that it works better to focus on how the rail feels against my shoe rather than how the rest of my body is balanced. However, most of the time was spent working on precisions of various sorts: a short (~3 ft across, ~1.5 ft up) jump (these are getting quieter and easier, which is a major improvement); a jump down that's approximately the same size as the one I've been trying to get (increased my distance by a few inches since last week); and then a lot of time looking at my Nemesis Jump (I felt it needed a name; also, I remeasured it and have no idea where I got 4' 2'', since it's actually 5' 10'' if I'm doing the math right [length of my shoe (10'') x 7 = 5' 10'']), followed by many failed attempts to do the Jump itself.

Not really sure why I can't do this, since I can actually jump farther than that if I'm starting from a standstill on the ground. I'm pretty sure I'm just psyching myself out. Majorly. Fortunately - or perhaps unfortunately for the well-being of my shins - I'm stubborn. I want to get this before it gets too cold to train outside anymore!

Other important info: My calf muscles were cramping (they've been doing this lately) whenever I stayed in the bottom of a squat for too long, but I'm partially attributing that to the 55 degree temps. Grr. I have also decided that I need to continue getting 9 hours of sleep and eating tons of protein and veggies on days when I train hard - it really seems to help! ;D First time EVER I haven't burnt out by the end of a session. This is, however, bad news for my desire to be eating sugar and/or bread-type products 24/7, lol.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Zachary Cohn on October 03, 2008, 06:36:09 AM
You did a great job with your goals - defining them with numbers is the best way to set them. That being said... how long do you want to hold a handstand?

I have the same goal (handstands), and for a while, I had it worded the same way you do (Hold a handstand).

I completely understand what you mean though, there's definitely a point where you think "Okay, that wasnt' really a handstand, that was just me falling really really slowly." And then there's a point where you realize that you're actually holding it.. but get specific!

My (initial) goal is 8 seconds, because if you're holding it for 8 seconds, it definitely proves control, and not just being really good at not falling down immediately.

[edit - Actually, just reread. Get a specific time for your mile. If it's 9:59, great. But now it's specific.]
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on October 03, 2008, 07:20:39 AM
Goals:
1) Do 1 complete pullup.
2) Precision 5' 10'' 4' 2'' (there's a particular bench-to-bench jump that's been bugging me).
3) Do 10 good rolls w/o hurting myself (i.e., NOT bruising my leading shoulder).
4) Hold a handstand.
5) Run 1 mile in under 10 minutes (sad, I know...but it's still my goal).

Plan of Action for each goal:
1) GTG pullup negatives
2) How tall are you?  Jump specific skill work would probably be the quickest way to achieve this goal for you.  Plyos will help but the best way to increase jumping is to lift heavy things...not sure if you are up for this yet?
3) Gotta just keep practicing rolls and trying new things.  Focus on tucking your chin more, and try different methods like sweeping your leading hand under you like "threading a needle".
4) Handstand holds against a wall.  For form, walk up the wall so that your belly faces the wall when in handstand.  Roll out of it when tired.  For overcoming the fear of throwing your body over itself, kick up against the wall with your belly away from the wall.  Make sure to keep tight abs, pointed toes, squeeze your butt muscles and have your nose touch the wall.
5) Get into running intervals.  Run 4x400 m with 1 minute rest between intervals.  Each 400m run should be ALL OUT - feelings of nausea are normal and actually desired.  This will get your mile times down in a jiffy.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 03, 2008, 10:21:37 AM
how long do you want to hold a handstand?

Get a specific time for your mile.

Good call on timing the handstand. For lack of a better idea, 8 seconds sounds like a good goal. I'll get my mile time up as soon as I do the next one for time - lately I've just been saying "I'm going to run for 30 minutes today" and then jogging as far as that gets me. Or does that just mean "set a specific goal?" As far as I'm concerned, anything under 10:00 = win. Less would be better, but that's what I'm going for right now.

Goals:
1) Do 1 complete pullup.
2) Precision 5' 10'' 4' 2'' (there's a particular bench-to-bench jump that's been bugging me).
3) Do 10 good rolls w/o hurting myself (i.e., NOT bruising my leading shoulder).
4) Hold a handstand.
5) Run 1 mile in under 10 minutes (sad, I know...but it's still my goal).

Plan of Action for each goal:
1) GTG pullup negatives
2) How tall are you?  Jump specific skill work would probably be the quickest way to achieve this goal for you.  Plyos will help but the best way to increase jumping is to lift heavy things...not sure if you are up for this yet?
3) Gotta just keep practicing rolls and trying new things.  Focus on tucking your chin more, and try different methods like sweeping your leading hand under you like "threading a needle".
4) Handstand holds against a wall.  For form, walk up the wall so that your belly faces the wall when in handstand.  Roll out of it when tired.  For overcoming the fear of throwing your body over itself, kick up against the wall with your belly away from the wall.  Make sure to keep tight abs, pointed toes, squeeze your butt muscles and have your nose touch the wall.
5) Get into running intervals.  Run 4x400 m with 1 minute rest between intervals.  Each 400m run should be ALL OUT - feelings of nausea are normal and actually desired.  This will get your mile times down in a jiffy.

1) Will do. I may have to substitute jumping pullups from time to time when the bar is too high...
2) I'm 5' 7.5''. Plyometrics = what I was doing with the short wall, yes? As long as I'm moving fast? As far as "lifting heavy things" is concerned, though, I actually really like weight lifting. I've been doing a *little* bit maybe twice a week, but at the moment I'm limited to what's in the fitness room at my apartment complex. There isn't a real bar to put weights on, so I'm kind of improvising and holding a couple of dumbells up on my shoulders while I do squats...is there anything else I can do that would help here? (Also doing lat pulls, rows, and simulated bench press on one of those lovely combo-machines, but that's more relevant to goals 1 and 4 than to goal 2.)
3) OK
4) OK
5) 400 m = 1/4 mile, right?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Zachary Cohn on October 03, 2008, 02:39:58 PM
@ #5 - Yup. 1600m = mile.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on October 03, 2008, 02:53:06 PM
I read your log again and have no idea what you did on the wall.  Jumping onto and off of a wall along with max effort broad jump skill work will hep your jumping technique.  Make sure you THROW your arms.

As for this...

Other important info: My calf muscles were cramping (they've been doing this lately) whenever I stayed in the bottom of a squat for too long, but I'm partially attributing that to the 55 degree temps. Grr. I have also decided that I need to continue getting 9 hours of sleep and eating tons of protein and veggies on days when I train hard - it really seems to help! ;D First time EVER I haven't burnt out by the end of a session. This is, however, bad news for my desire to be eating sugar and/or bread-type products 24/7, lol.

Your squats shouldn't be bothering your calves.  Are you on your toes?  Your heels should be firmly planted on the ground  If your calves hurt at the bottom of a squat, rock bottom or otherwise, you need to fix your form.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 04, 2008, 09:31:34 PM
Whoops! I checked and you're right, I have been letting my heels come up a bit lately on the squats. Hafta fix that. ::) And I guess I'm just trying to figure out what plyometrics ARE. I did a little research, but I'm still kinda foggy on it. I guess I'll look some more...

Thursday:
Nothing really

Friday:
Some extra work on negative pullups on my way home from work (in addition to GTG). Got home and headed over to the teensy gym. Weight training was just upper body. Most of my goals seem strength-related rather than endurance-related, so I've recently switched from doing 3 sets of 10+ of each of these to 3 sets of 5; I'm still working on adjusting to an appropriate new weight for each so those numbers will be sliding around a bit. Friday I did 3 sets of 5 at 60 lbs. on the lat pull-down, and 40 lbs. on the row (warmup for each 1 set of 5, 10 lbs. lighter than whatever the real weight was). Messed around a lot with the weight on the "bench press": 5 at 20 lbs., 5 at 40 lbs., and 5 at 30 lbs. (gonna try just starting at 30 lbs. next time). Timed my mile so that I have a starting number to work from: 11:43. Ugh. Will start doing intervals tomorrow or Monday, depending on how my legs feel.

Today (Saturday):
Mini-jam! Yay! Spent about half an hour training broadjumps and precisions on my own. A friend who's much more experienced helped me out A LOT with them after that for another half an hour (possibly more). 8) At that point my legs were trying to stage a mutiny, so I went and worked on balancing for a bit. I'm trying to get better at changing direction while I'm balancing...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 06, 2008, 05:29:15 PM
Sunday:
I got back late from rehearsal for a gig, so it was getting dark, but I was feeling pretty good and decided to start the interval training. First 400 m was pretty good. Second 400 m was OK...slowed down about 3/4 of the way through. Third 400 m was nasty; I ended up going pretty slow for most of that one. Kept reminding myself that nausea is good. Check. :P I'll try to get four 400 m sprints in next time so that I'm doing a whole mile.

Monday:
I was feeling antsy at work today, and my quads were starting to feel tight from Saturday, so I ended up running up and down the stairs during my lunch break to get myself moving. 3 x 4 flights of stairs = 12 floors up and down. Got home and did 20 minutes of handstand/headstand practice. I'm not sure which would be better for learning to do a handstand: practicing doing headstands away from a wall, or practicing doing handstands next to a wall, so I did a little of both. Started to practice rolls in my living room - got 15 minutes or thereabouts done before my cat decided to run behind me in the middle of a roll. I totally rolled on top of her... :-[ (sorry, Ginny...)

EDIT - Yes, she's OK. It took me about 10 minutes to find her hiding under the couch, though.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 08, 2008, 12:19:44 PM
Tuesday:
Orchestra + evil rush-hour traffic + rain = no working out.  :-\
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 09, 2008, 02:06:14 PM
Wednesday:
Weekly jam/training session thingie at the park downtown. It was wet, b/c it rained earlier in the day, but things were starting to dry out...a little...by the time we got there. I worked on getting my NJ, but still can't quite bring myself to land on the bench. Spent some time jumping from next to Bench 1 to next to Bench 2 on the ground, and I don't really have a problem getting the distance (it's far, but not THAT far), but for some reason I just can't bring myself to land on the bench itself. Whenever I try I freak out about in midair about a foot before the bench, twist, and land on the ground *right* in front of it. And usually bruise my shins on the bench. Apparently this still needs work. Plan of action: practice jumping that distance until I feel confident in my precision landings; I need to KNOW that my feet will land where I want them to land, and that they won't slide out from under me. I especially need to practice tucking my knees up when I jump - I think this may help in consistently sticking the landings.

There's a nice cushiony surface there, so I practiced kicking up into a handstand for a while (about 15 minutes?) and did a few rolls. Mostly we played a lot of parkour tag. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 10, 2008, 11:31:38 AM
Thursday:
I got my new shoes today! :D This is a Very Good Thing, b/c the shoes I've been wearing are now sans tread, and the fabric on top is shredding. I guess a couple months of PK will do that. So! Hopefully I can stop sliding around (quite) so much when I land. We'll see. 8)

The weather was beautiful, and I wanted to try the new shoes, so most of my training was outside. Yay! I did a lot of random climbing and/or jumping for 30 minutes or so. Worked on underbars (I think that's what they're called) for 20 minutes on the jungle gym (jump/swing over one bar and under another simultaneously...). I also got some extra negative pullups in - doing these as a GTG exercise is actually a bit harder than I expected, b/c it's tricky to find something low enough for me to maneuver into the top of the pullup, but high enough that I can fully extend my arms on the way down. Still working on that. I also did about 20 minutes of balance work (this seems to be my default cooldown movement when I start getting tired, lol).

Later on I ended up at the mini-gym at home and did 3 sets of 10 squats (making sure I kept my heels on the floor!) with a couple of 15# dumbells. I'm trying to figure out how to proceed with this one; I'll be ready soon (next time, or the time after) to add more weight, but the existing DBs jump from 15# up to 35# with nothing in between. If I swap out my 15# DBs for the 35# ones, that's a total of 40 extra pounds I'd be adding in one giant step. Yikes! I may have to get creative here...I thought of using a backpack or something so that I could combine smaller weights, but that'd probably make my form all kinds of messed up (not to mention the fact that it'd give the ladies in the rental office apoplexy if they saw me loading pieces of gym equipment into a bag).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 10, 2008, 10:09:47 PM
Friday:
Took a couple of get-up-and-move type breaks at work today (did sets of 15 BW squats), just to get myself up out of my cubicle chair and wake up a bit. At lunch I walked across the street to some huge granite paving stones that are almost exactly the size of the NJ. I practiced trying to jump over them, but I couldn't seem to make it much past 60" (need 70") today; my legs are abnormally tired for some reason. I had only been doing that for about 10 or 15 minutes before a bunch of kids from a nearby school all spilled out and started playing right where I was practicing. One of them wanted to know if I was a diver, lol. Not quite...

I was planning on doing some 400m sprint intervals again today, but when I saw that the WOD was finally something I could actually do and that it was related (at least tangentially) to one of my goals, I decided to try it instead. Technically, 5 km = 3.1 miles, but MY version of the WOD tends to be scaled back a bit...for now. ;) So, today was the second time in my entire life that I ran 2 miles for time (the last time I did was in high school gym class). I ended up doing a run-walk-run type of thing, but I finished. :) Time = 25:46.

Much later, and back in my apartment, I practiced handstands and headstands for about 15 minutes before my arms started getting so wobbly they were next to useless. I'm working on learning to kick up into a freestanding headstand right now (against a wall is fine). I still can't kick up into a handstand anywhere, wall or otherwise, so I'm still practicing them in the hall by walking my feet up the wall.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 11, 2008, 07:27:02 PM
Saturday:
I had a gig today, so I wasn't home in time to do anything outside. Instead, I decided to head over to the mini-gym at the rental office. I really need to get a more focused routine in place for the weights, but since I'll be stuck inside most of the winter anyway I figure I may as well take advantage of the nice weather while it's still here.

My workout consisted of the following (3 sets, 5 reps of each, unless otherwise noted, with a warmup set of 5 at 10# lighter - oh, and I'm changing the format on weight days, to make things a bit easier to read when I'm looking back later on):

Plan of action: I'd like to see how many of these I can replace with free weights, rather than just relying on the machines that are available.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 13, 2008, 11:43:33 AM
Sunday:
Spent the entire day moving some furniture I'm refinishing/repairing from my parents garage, where it spent the summer, to my apartment. So, physical exertion consisted of moving several pieces of large, heavy wooden furniture into/out of a truck and up to a second-floor apartment, and then installing it in the kitchen. Ended up eating out with my parents, so food was questionable...which may explain why I was SO out of by the time we finished.

On a side note, I'm still having issues with my calves cramping (it was happening a lot yesterday while I was on the floor hammering and otherwise fussing with the cabinet). I noticed that it tends to happen whenever I'm kneeling or otherwise bend my knees past a 90 degree angle for more than a few seconds, regardless of foot position. I'm really not sure what's causing this; stretching seems to help, but then the next time I kneel or bend it happens again. I'm not having problems with any other muscle groups that way, so I'm really not sure what's going on. Weird...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Charles Moreland on October 13, 2008, 12:51:18 PM
Saturday:
I had a gig today, so I wasn't home in time to do anything outside. Instead, I decided to head over to the mini-gym at the rental office. I really need to get a more focused routine in place for the weights, but since I'll be stuck inside most of the winter anyway I figure I may as well take advantage of the nice weather while it's still here.

My workout consisted of the following (3 sets, 5 reps of each, unless otherwise noted, with a warmup set of 5 at 10# lighter - oh, and I'm changing the format on weight days, to make things a bit easier to read when I'm looking back later on):
  • Captain's chair: 3 sets of 10, BW (not sure this is actually related to ANYTHING I'm trying to accomplish, but it's fun ::))
I have no idea what a captain's chair is  ???
  • Lat pulldown: 60#
Lat pulldowns are only decent substitutes for actual pull ups. And yet gravitrons are only slightly better. You could try negatives (eccentrics) and see how you do with those or you could look into some rubber band assistance to allow for BW pull ups.
  • Leg curl: 30# (last set was only 3; I need to find a way to adjust the machine so that there isn't anything in unfortunate proximity to my kneecap - either that or find a free-weight replacement for this one - because it just doesn't seem right that my hamstrings and quads would be SO different)
Yeah this has got to go. I'll touch this a few lines down.
  • Low row: 40# (last set was 10 reps, just for fun - need to try 50# next time)
  • Leg extension: 1 set each at 20#, 30#, 40#, and 50# (need to start at 50# next time)
hate these
  • Bench press: 30#
good keep this up
[/list]

Plan of action: I'd like to see how many of these I can replace with free weights, rather than just relying on the machines that are available.

Stop the leg curls and extensions. Put a 45# bar on your back and start learning how to do a proper squat. A proper squat will continue to work your quads, but will also hit most of your posterior chain (something you are lacking); meaning it will hit your lower back, glutes, and will if done correctly  recruit the hamstrings.

Also start deadlifting. These two take away most of those "exercises" and place them all into two amazingly efficient movements that target multiple muscle groups and forces them to move in unison.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 13, 2008, 04:13:09 PM
Saturday:
I had a gig today, so I wasn't home in time to do anything outside. Instead, I decided to head over to the mini-gym at the rental office. I really need to get a more focused routine in place for the weights, but since I'll be stuck inside most of the winter anyway I figure I may as well take advantage of the nice weather while it's still here.

My workout consisted of the following (3 sets, 5 reps of each, unless otherwise noted, with a warmup set of 5 at 10# lighter - oh, and I'm changing the format on weight days, to make things a bit easier to read when I'm looking back later on):
  • Captain's chair: 3 sets of 10, BW (not sure this is actually related to ANYTHING I'm trying to accomplish, but it's fun ::))
I have no idea what a captain's chair is  ???
  • Lat pulldown: 60#
Lat pulldowns are only decent substitutes for actual pull ups. And yet gravitrons are only slightly better. You could try negatives (eccentrics) and see how you do with those or you could look into some rubber band assistance to allow for BW pull ups.
  • Leg curl: 30# (last set was only 3; I need to find a way to adjust the machine so that there isn't anything in unfortunate proximity to my kneecap - either that or find a free-weight replacement for this one - because it just doesn't seem right that my hamstrings and quads would be SO different)
Yeah this has got to go. I'll touch this a few lines down.
  • Low row: 40# (last set was 10 reps, just for fun - need to try 50# next time)
  • Leg extension: 1 set each at 20#, 30#, 40#, and 50# (need to start at 50# next time)
hate these
  • Bench press: 30#
good keep this up
[/list]

Plan of action: I'd like to see how many of these I can replace with free weights, rather than just relying on the machines that are available.

Stop the leg curls and extensions. Put a 45# bar on your back and start learning how to do a proper squat. A proper squat will continue to work your quads, but will also hit most of your posterior chain (something you are lacking); meaning it will hit your lower back, glutes, and will if done correctly  recruit the hamstrings.

Also start deadlifting. These two take away most of those "exercises" and place them all into two amazingly efficient movements that target multiple muscle groups and forces them to move in unison.

CM: Captain's chair = http://weighttraining.about.com/od/exercisegallery/tp/captains_chair.htm (according to a Google search). I think it's also called a "knee raise" by some people. Like I said, it probably doesn't do much beyond amusing me while I'm warming up.

Thanks for reminding me about the pull-ups. I've been doing some GTG pull-up negatives, but I haven't been noting it in my logs. I'll have to start remembering to do that. :)

I'm willing to learn how to deadlift/squat with a bar, but at the moment I'm stuck using a poorly equipped fitness room maintained by my apartment complex (my department at work is closing in November, so a "real" gym membership is out of the question until I find another job). There are dumbells (the one-handed variety), but no bars or plates. The "bench press" I've been doing is actually with a machine. I've been doing a modification of the squats using a couple of dumbells (one on each shoulder), but I'm limited by the fact that some of the dumbells seem to be missing. Would it be worthwhile for me to try picking up an Olympic-type lifting bar or something? Is it even possible to find one that's fairly inexpensive?






Monday:
Ran 4x400m intervals. I decided to take 2 minutes between intervals, which seems to help as far as getting them done is concerned. I'll gradually cut back until I'm just waiting 1 minute between sprints. My 4th 400m was about on par with my 3rd (and final) 400m from last time, so I think I'm doing better. Sort of. Did GTG pull-up negatives.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Charles Moreland on October 13, 2008, 07:40:13 PM
Ouch sorry to hear that. I'd say in the meantime transition from what you're doing into a more CF style workout and transition back into the strength O-lifts once you get your life situated again.


http://www.crossfit.com
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on October 13, 2008, 07:58:52 PM
to learn how to squat and deadlift properly pick up a copy of Starting Strength.
http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421

Either that book or Greg Everett's book is supposed to be very good too for learning proper squat/DL form...
http://www.performancemenu.com/zen/index.php?main_page=product_info&cPath=4&products_id=155

Plenty of women do these lifts, btw...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 14, 2008, 10:01:16 AM
Ouch sorry to hear that. I'd say in the meantime transition from what you're doing into a more CF style workout and transition back into the strength O-lifts once you get your life situated again.


http://www.crossfit.com

Yeah, that might be a good plan. I'm also considering integrating some elements from the APK WODs into my workouts on a more regular basis, since those seem to be pretty PK-centered. I'll still keep my eyes open for any garage sale equipment, though.


to learn how to squat and deadlift properly pick up a copy of Starting Strength.
http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421

Either that book or Greg Everett's book is supposed to be very good too for learning proper squat/DL form...
http://www.performancemenu.com/zen/index.php?main_page=product_info&cPath=4&products_id=155

Plenty of women do these lifts, btw...

I was hoping I might be able to find these at the local library, but no such luck. I may end up asking for SS for Christmas or something, if I can't manage to get a copy of my own before then. I'm not in a super-big rush, since I need either equipment or a gym membership before I can actually use the information from the book.

Oh, and thanks for the encouragement! Don't worry too much, though - if I was concerned about conforming to the traditional definition of "ladylike," I wouldn't be doing parkour in the first place. ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 15, 2008, 09:54:51 AM
Tuesday:
Orchestra (I'm super-excited to be playing Night on Bald Mountain). Beyond that...I did a little extra pull-up work at the playground (with my backpack on). I'm trying to increase the number I'm doing with the GTG pull-up negatives, b/c at the moment I'm lucky if I get more than 10 a day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 15, 2008, 07:00:22 PM
Wednesday:
OK, so I just got back from doing yesterday's APK WOD (it was raining, plus it's my dad's b-day today, so I didn't make it to the weekly jam/training downtown). The WOD looked like this:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on October 15, 2008, 07:04:35 PM
looks like before you do this metcon-style (all in a row) you need to work on your strength...

You should work your Pullup negatives into a routine if ur not doing GTG.  Sicne you are doing GTG, don't overdo the pullups...

Your dips you can either do GTG or you can do structured negatives for now in a 3x5 (3 sets, 5 reps) or similar, untill you are strong enough to do one.  When you can do 1, do sets of one until you can do sets of 2, etc...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 16, 2008, 08:39:53 PM
Yeah...the arms were useless today. And all my callouses are getting peely. Again. ::sigh:: I WAAYYYY overdid both pull-up negs and dips last night.

Thursday:
So today was a running day. This was very lucky, b/c the APK WOD involved sprinting today, which is pretty much what I should be doing anyway. I decided to trade out the longer intervals and do this instead (just for today) to mix things up a bit.

Warmup: Jogged 1/2 a mile. Knee raises on the CC (2x10; started mixing in straight-legged ones, which are harder).
Sprint intervals (x15)
Cooldown: Same as warmup...just divide everything by 2...

Woot. Also attempted some GTG pull-up negs and a few assisted dips (kept my heels touching the floor)...this was mostly unsuccessful. I realized after I finished last night that I did over 100 of each of those...I'm just glad I didn't do it the night before a rehearsal or (Heaven forbid) a concert. ::shudder::
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 17, 2008, 08:16:07 PM
Friday:
Today I did a few random sets of 15 squats at work. I also discovered that the desk that goes around 3 sides of my cubicle is exactly the right distance apart on the open end for me to do...well, I guess they're the equivalent of bench dips. This could either be really good or really bad, because as soon as I discovered that I kept wanting to get up and do a dip...or two...or three...suffice it to say that I covered my bases with the GTG bench dips today. GTG pull-up negatives weren't so great, but there has been less falling and more lowering involved since I discovered that it's a good idea to keep my elbows in more.

Today = weight day. I've been wanting to move away from the machines and more towards freeweights, so I did a little research and tried to remember what I used to do in skill and body in my high school gym class. This is what I came up with:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on October 17, 2008, 09:02:54 PM
Remember to take days off of GTG...

Doing too much will cause you to never progress...

You don't get stronger by stressing your body -- you get stronger RECOVERING from stressing your body.

I know you probably knew this but i wanted to make sure it was crystal clear :)  keep up the good work
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 20, 2008, 09:34:52 AM
Yep, I know. Part of the reason I pushed so hard at the end of last week was b/c I knew the weekend would be pretty much a wash. It's good to be reminded sometimes, though. Thank you! :)


Saturday/Sunday:
Visited my little sisters at college this weekend, so I didn't end up doing much of anything (unless you count climbing to the top of the bleachers at the football game, lol). I ended up showing my youngest sister how to use the exercise equipment in the basement of her dorm (talk about the blind leading the blind! at least I know how most of it works, though), but that was at super-low (and weirdly unspecified) weights.

And an awesome thing happened: I finally did a cartwheel! :D I've been trying to do these since I was a little kid, but it never quite worked. I still need to work on keeping my legs straight, but progress has been made! (Thanks, Katy!)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 21, 2008, 09:21:41 AM
Monday:
Due to some drama in my kitchen (involving a garbage disposal, an allen wrench, and two-week-old spaghetti) I didn't have a lot of time to do anything. Also, I think my days of training outside in the evenings may be over until spring; it's already getting cold/dark by the time I get home from work, so I've been using the fitness center a lot. However, I did work on the 1/4 mile sprints. Since I was "sprinting" on a treadmill I never really got up to full speed (I was having visions of myself flying off the back...), but I was able to maintain a running-type pace for the entire duration of each sprint, which is progress...I think. 4 sprints, each 1/4 mile = 1 mile of sprinting (still ~2 min breaks between). Also worked on GTG pull-up negatives and GTG bench dips.

I've really been neglecting my handstands and rolls, so I plan to try some of those before rehearsal tonight.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on October 21, 2008, 09:40:04 AM
If its any consolation -- all last winter i worked out in sub-freezing temperatures in total darkness in a wide open windy park for 2 hours a night ;) ....and I ran there....and the bars I used were solid metal...and i didn't wear gloves :P

Pain tolerance is key :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 21, 2008, 08:32:38 PM
Ugh...that sounds pretty terrible. And yeah, I guess it'd have a lot to do w/pain tolerance, since nerves register temperatures below 30-40 degrees as pain rather than as a temperature. :P

I'm just trying to gauge how much of my unwillingness to train outside after dark is due to legitimate safety concerns and how much is due to me being paranoid...I know I feel a lot better if I'm training with someone else when it's dark out. I won't quit training outside completely, though - I certainly plan on continuing to go to as many training sessions as possible, and those are almost always after dark for at least part of the time.



Tuesday:
Orchestra. I did manage to work in some rolls today, and a very little bit of handstand practice against a wall. Having trouble (mentally, not physically) jumping back into GTG in general, but I managed to do at least a few pull-up negs and bench dips. Better tomorrow!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 23, 2008, 07:52:34 PM
Wednesday:
Missed training downtown. Went to the mini-gym upset, frustrated, and stressed out after spending the evening at the hospital visiting a friend.

GTG fail.




Today (Thursday):
I finished editing my last manuscript at work yesterday, so that means that all we have left to do are proofs. Which means that I don't have as much work to do. Which means that we're going down to 3 day workweeks. Which means that I have more time to practice parkou...er, to apply for jobs. Visited my friend again today...it looks like both she and the baby are going to be fine (I think her husband may have a few more gray hairs, though).

Went out and made use of my new-found free time (after searching for 3 hours and applying for ONE job) by going out and playing in the park near my house. Luckily the creepy guy with the binoculars wasn't there today...Did about 40 underbars, about 50 box jumps, about 50 precisions at various heights/distances (I haven't forgotten about you, NJ...and now I'm talking to my jumps...wow), and a little bit of work on cat leaps. GTG dips and GTG pullup negs.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 26, 2008, 09:52:04 PM
Friday:
Dress rehearsal right after work. There wasn't a lot to do at work (literally <1 hour of work to do all day), so I did a bunch of GTG bench dips and started wandering around trying to find places to do GTG pullup negs. Learned that bookcases don't quite cut it...did some real ones when I got home. Practiced rolls a little after rehearsal, but it ended up being mostly a rest day.



Saturday:
Set up chairs, stands, etc., for a full symphony orchestra. Played a concert.



Sunday:
Realized (yet again) why high heels are evil...tried to run a mile tonight, and made it through about 1/2 a mile before the aftermath of wearing heels for an extended period of time yesterday caught up with me. I was feeling kinda sick anyway, so I fell back into an old habit (probably a bad one) and did 20 minutes on the elliptical. Went home and practiced my handstands against a wall and did a little work trying to kick up into freestanding headstands/handstands. A few GTG pullup negs and GTG bench dips. At some point I also realized that I'd randomly (and unintentionally) skipped supper...whoops...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 27, 2008, 10:43:04 PM
Monday:
Played 3 short concerts for little kids today. Fun times. :) Decided to try my weight routine anyway, and it actually went fairly well.
GTG.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 28, 2008, 01:41:32 PM
Realized (yet again) why high heels are evil...tried to run a mile tonight, and made it through about 1/2 a mile before the aftermath of wearing heels for an extended period of time yesterday caught up with me.
Thought about this a bit more. I wonder whether I've found one of the culprits in the calf cramping episodes. I hadn't been having any issues for a while, then it started up again at the end of this week, after I worked on the box jumps/precisions on Thursday, and it got a lot worse over the weekend. Hypothesis: My tendency to sometimes allow my knees to bend TOO far in landings, combined with bad shoes could be causing this (just for the record, I rarely wear anything but flats - Saturday was the exception, not the rule). Solution (?): Work on my form in landings and...er...wear better shoes.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 28, 2008, 03:00:46 PM
Tuesday:
Really cold out, but at least the ground is still warm enough that the random snow from yesterday didn't stick (since when does it snow in OCTOBER, btw???). Did four sets of 400m sprints, still with 2:00 breaks between them. I decided that quantitative data is going to help motivate me more than qualitative data on this one, so here's the time for my first 400m: 1:38. Not sure what the times were for the other three, but my total time (breaks included) was 14:24. GTG.

Goals for next time: First sprint under 1:36. Run at 100% for the ENTIRE second sprint.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 30, 2008, 09:38:22 AM
Wednesday:
Training day!! ;D Finally made it out to the weekly training session again after two weeks off. My new shoes are pretty awesometastic out there (I've been using them in my neighborhood, but this was the first time I wore them to this park). Worked on a bunch of stuff, and re-encountered the NJ. Here's a list (prolly more general than it is comprehensive, but w/e):


EDIT-Oh! I forgot. I also learned how to gate vault. :D This vault is made of awesome, but I really need to find someplace nearby where I can practice it. Also, GTG pullup negs and GTG bench dips.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on October 30, 2008, 11:37:05 AM
have you done any pullup attempts?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 30, 2008, 11:43:15 AM
Bleh, yeah. I still can't even get my arms to bend to a 90 degree angle. :-\
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on October 30, 2008, 01:29:23 PM
thats ok :)  just make sure you try concentric (positive) attempts every so often to gauge your progress.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 30, 2008, 05:09:14 PM
I will. :) The good news is that I'm able to do better negatives now. I can even stop and hold it on the way down (I just discovered this today when I was trying to go back up again), and I sure couldn't do that before! :D


Thursday:
Technically, this was supposed to be a rest day. However, it actually warmed up to around 60 again outside and it was just too beautiful to stay in, so I set off on an epic quest to find someplace to practice gate vaults (b/c they really ARE awesome). I never did find a good place to do them, but I did find a pretty little prairie/woodland path I didn't know about before. So I went on a (short) hike. I suppose that walking a little...er...and playing on the swings for a little bit...doesn't *really* count as strenuous exercise, so I'm still going to count today as an official rest day. ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 03, 2008, 12:40:40 PM
Friday (Halloween!!):
Busy doing Halloween-type stuff. ;D However, I decided to try doing another modified APK WOD, since that was something I could do sans equipment, w/o going anywhere. The official WOD called for 100 burpees, timed, but I decided to cut it in half and go for 50. Broke it into mostly sets of 5, although the first was a set of 10. Time: 17:11. (Kept the clock running the whole time.)



Saturday:
Halloween jam downtown. Of course, b/c we were trying to do this outside, while wearing costumes, it got chilly again. :P There were two new people there (both chicks!!), so I spent a lot of my time helping them...still not sure how that happened...We worked on precisions, QM, and some underbars. I got to practice underbars in a much more difficult environment (i.e. waist high) than I'm used to, so that was fun.

Discovered that Borders, my trusted source of nearly all reading material, FAILS at carrying Starting Strength. Apparently it's out of print, but they said they could get me a copy for $117!!! No, that's not a typo. I think I'm going to have to find this elsewhere, perhaps online.



Sunday:
Sprintervals (that word is fun). My keys fell out of my pocket during my first 400m, so I only got a time of 1:47 after going back to get them. Sprint 2 may have been better, but I still need to push harder on that one. I'd give it maybe an 85%, which is no good. >:( Total time (I'm including breaks b/c I walked a little): 12:37...what the heck?? I dropped ~2:00 since last time?? ??? Maybe I shouldn't be walking during breaks, b/c that seems like a big change from one time to the next...




At some point I need to post my diet philosophy so that I know what I was doing when I look back at this later on.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 03, 2008, 02:06:21 PM
stop the clock during rest and have timed rest periods on sprintervals...

Like:
400m
1 minute
400m
1 minute
400m
1 minute

Lower the rest time by 5 seconds each session or something like that.

Laying down during rest periods works wonders, too...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 05, 2008, 11:28:47 AM
Monday:
This was supposed to be a weight day, but I went to visit my sister, and her gym is even crappier than mine. :( There were NO free weights, so I used what was available: Light upper body work on bench press machine, shoulder press machine, and lat pulldown machine (I have no idea what the weights were b/c they were just numbered, e.g., 1, 2, 3, etc.). Gave up on that and went to do some more pullup negatives and dips, and some handstand work against a wall. Note: I haven't done any GTG for the past few days, b/c my bad shoulder was acting up again. I'm trying to ease back into GTG, since I'm feeling better again (weird issue with a pinched nerve...it usually only takes a couple days to resolve).



Tuesday:
We'll count this as a rest day. I was totally a bum and got sucked into the election results...My senator is gonna be president. Whoa.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 06, 2008, 10:20:51 AM
Wednesday:
Started back in with GTG. Everything is feeling pretty good, and I actually found a place where I can do pullup negatives with a cubicle wall, as long as I keep my knees bent. So that helped.

Weekly training session was tonight. There were a bunch of kids when I first got there, so I started playing around with palmspins on a picnic table just for the heck of it while I was waiting... :) A couple of the guys were filming stuff to show the admins at their college so that they could get permission to start a PK club, so the stuff we practiced was kind of different from my normal park routine:

Stuff I did on my own later:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 06, 2008, 12:58:57 PM
  • Tried kicking up into a free-standing handstand. Disaster. I'm actually kicking up too far, which I never used to do, so I keep falling over and trying to roll. Unfortunately, on the last of these I just fell - no roll - and messed up my back pretty bad...upper back hit first (I think) and the rest of me just kept going DOWN, so I kinda bent in half...major ouch. Think I may take an unplanned rest day, b/c my entire back just hurts today. :(

Try a different approach....to not kick/swing up into it.

First, put your hands on the ground.  Next, lift your leg up (the one your normally kick with).  While your leg is up, try to keep your other leg down while bringing your kicking leg above your head keeping shoulders, hips, head and ankles and toes ina straight line.  When you lean over just enough, your non-kicking foot should feel weightless.  Then try to lif the other leg up to meet your kicking leg.

This approach is called the needle.  Let me know if you have questions on it, or let me know how it works.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 06, 2008, 07:33:49 PM
That sounds like a good idea. Thanks, Chris. I'll try it...er...tomorrowish...


Thursday:
Yep. Rest day, as predicted. The heating pad is my friend.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 07, 2008, 11:06:22 PM
Friday:
Back feels a little better, but I'm nixing training involving anything even moderately high-impact or bending my back too much for the next couple of days. However, the rest of me is just fine, so I'm not going to just sit around and do nothing. I wanted to do something involving intervals today, so I moved from the sidewalk to an exercise bike: 4 sets of 2:00 at maximum effort (I rounded up for my 400m sprinting times...at least if I can't keep the exercise exactly the same, I can spend about the same amount of time doing it). I sat on the ground and rested 2:00 between bike intervals. GTG performance wasn't great. The first pullup negative I do in each set is still far and away the best one (I do maybe 3 per set). I'm going to keep trying to increase the frequency of my sets to see if that helps.

Tentatively tried out the needle approach to doing a handstand...I think this is something I'm going to have to try again in a couple of days. Just from the bit I did do, however, it looks like the tricky part is going to be elevating my center of gravity (my hips) high enough to pull the other leg up. We'll see...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 07, 2008, 11:47:11 PM
Tentatively tried out the needle approach to doing a handstand...I think this is something I'm going to have to try again in a couple of days. Just from the bit I did do, however, it looks like the tricky part is going to be elevating my center of gravity (my hips) high enough to pull the other leg up. We'll see...

Did it feel like it helped you any?

Don't be afraid to give it a little bit of a kick if u need to help get your hips up.  The point is to learn how your body feels inverted in a straight line...and it helps you to realize you dont need a massive kick up into HS at all...

Most [experienced] people go into HS like the needle because it has a lot of control similar to a HS Press without the strength that is necessary for the press.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 08, 2008, 12:10:23 AM
Tentatively tried out the needle approach to doing a handstand...I think this is something I'm going to have to try again in a couple of days. Just from the bit I did do, however, it looks like the tricky part is going to be elevating my center of gravity (my hips) high enough to pull the other leg up. We'll see...

Did it feel like it helped you any?

Don't be afraid to give it a little bit of a kick if u need to help get your hips up.  The point is to learn how your body feels inverted in a straight line...and it helps you to realize you dont need a massive kick up into HS at all...

Most [experienced] people go into HS like the needle because it has a lot of control similar to a HS Press without the strength that is necessary for the press.

Yes, actually. It reminded me of what it feels like when I go into a headstand...I do that a similar way, I think. It makes a lot of sense, and it felt like it'd be possible with practice. I also liked feeling like I was in control the whole time - I just didn't want to get all the way up there and come crashing down to reinjure my back. :P I'll try it again when I'm fully functional.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 10, 2008, 09:29:21 AM
Saturday:
My parents ran across some ancient dumbbells in their basement the other day, so they sent them home with me (unfortunately, the actual bar and weights that went with it are long gone)...They're mostly pretty light, but I decided to see whether there is anything I can actually train with the little ones that are available. Sadly, the heaviest thing available is 9#, so that's a bit light even for me...everything here was done with those:
My conclusion: I can't do my regular weight routine effectively with these, even increasing reps. If I want to use these weights, I'll have to come up with something different to do. Random note: Back is still weird. It doesn't appear to have anything to do with the muscles, b/c I was able to do this entire thing w/o pain, as long as I kept the muscles in my core engaged (which is the right way to do it anyway). Bending still causes problems, though. If this continues for another day or two, I'm probably going to have it checked out.



Sunday:
Rested. Back was a little worse; not sure if that was b/c of training Saturday, or b/c I accidentally fell asleep on the couch...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 11, 2008, 11:51:56 AM
Monday:
Switched things up a bit b/c my pattern has been off this week; I'd rather go weights-intervals-training day than intervals-weights-training day, so Monday ended up being a weight day even though Saturday was weights too, so that things work out right for Wednesday...Order here is all out of whack b/c people were using equipment I wanted.
GTG.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 12, 2008, 10:10:28 AM
Tuesday:
Well, this was supposed to be a carbon copy of Friday (except remembering to warm up and cool down better...::)), but the mini-gym was busy, so I replaced the absolute resting periods with 2:00 of low-intensity work. It was one of those things where if I got off the bike, I was pretty sure it wouldn't be available for me to get back on...

And it turns out that it was a good thing I flipped the order Monday and Tuesday. Orchestra started up again, and my arms were burning as it was (a good burn) when we were doing the Pas de Deux (from the Nutcracker - that is seriously one of the most awesome cello parts EVER ;D)...and in more than a few other pieces, too. This is one of my favorite concerts every year, so I'm glad I did weights the day before instead of an hour before. It just makes rehearsal that much more fun. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 13, 2008, 02:24:56 PM
Wednesday:
Weekly training was canceled due to inclement weather. Boo. I would've gone anyway (40 isn't THAT cold...and it wasn't ACTUALLY raining anymore, things were just wet), but I thought that training by myself at night in a park in the middle of downtown Chicago might be a bit foolish. ::sigh:: I tried to to a little training outside when I got home, but I kept slipping off of stuff, so I eventually headed inside, to the minigym in the rental office.

Random note: Went to see my doctor about the back. He prescribed me naproxen (which is basically the same as Aleve, an NSAID), and said to tell him if it's not better in another 10 days. Bleh. :-\
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 14, 2008, 08:40:46 AM
Thursday:
Rest day. And, ugh, THEY'VE SHUT MY FITNESS ROOM DOWN!!! The new management at my apartment complex has closed the entire rental office building for remodeling, and it won't be open again until after the first of the year.

So I guess I'm going to have to get creative. :(
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 15, 2008, 01:45:16 PM
Friday:
GTG...Totally ditched training when my best friend talked me into going out dancing (wasn't exactly a hard sell, since I haven't gone in forever). Unintentional rest day? :-[
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Travie the Clown on November 15, 2008, 02:59:57 PM
Dance your heart out! :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 15, 2008, 04:44:43 PM
Friday:
Unintentional rest day? :-[

I guess that depends on how hard you danced :P

Rest days aren't a waste anyway

Hope you had fun!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 15, 2008, 11:41:27 PM
Thanks, both! It was fun...although it would've been more fun if there would've been more people actually dancing. :P


Saturday:
GTG. Now commences the creativity. I decided to get *really* crazy and do the APK warmup:

3 roundsThen I did the APK WOD from earlier this week: "For 20:00, work the skills that preclude [I think they mean "precede?"] the planche. These would include Handstand holds to slow-lowering (whether against the wall or free-standing), the appropriate Planche Progressions , Pseudo-Planche pushups (pushups with your hands down near or at the level of your hips, hands facing to the side or towards the back) and the handstand press."

This consisted mainly of me losing my balance and repeatedly falling out of a frog stand. It probably would've looked really funny if anyone had been watching... :P My top time is about 4-5 seconds. I'm figuring that these will help me out with handstands when I can get back to them (doc says they're verboten for the time being), and maybe it'll help with pullups too? I'd really feel better if I had been able to find even ONE video or picture of an adult woman doing a planche; maybe I'm just not looking in the right places. These are kind of fun, so I'm thinking about adding them to my regular routine...for a while, at least, if not longer...



Random and Awesome News Flash: Today I snagged a temporary part-time job as a seasonal driver's helper at UPS. So at least after my department closes next week I'll have a job for a month - which is a big relief. And it's a fun job; I did it for a bit right after graduating from college. So that's cool! ;D Now all I have to do is find somewhere that's willing to employ the former editor of a peer-reviewed science journal...as a permanent FULL-time employee...somewhere in or near the Chicagoland area. Yikes...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 17, 2008, 07:21:21 PM
Sunday:
Apparently this was home improvement day at my parents' house. However, nothing I did really counts as exercise (replaced the legs on the couch, installed a new thermostat, etc.), so this was a rest day. And then I went back to my house and started working on some shelving...you'd almost think I came from the same gene pool or something. :P



Monday:
GTG. Ran up and down the stairs at work a bunch: 3x4 flights of stairs, once before lunch and once after. I was antsy. Plus I feel like I'm being a slacker now that I don't have gym access. Once I got home:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 18, 2008, 04:09:50 PM
Tuesday:
Orchestra later...


So today I discovered Play-it-Again Sports. I'm debating the wisdom of picking up a full-size bar ($15)...or at least some more plates for my DBs (50 cents/lb). I think I may, but it'll have to wait until after my first UPS paycheck.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 18, 2008, 04:50:21 PM
None of your training today is succinct with your goals...so either there are goals we don't know about OR you let this slip by without realizing it :P  Not a problem, though :)

I haven't seen any Handstand work in your logs....doing any holds against a wall?



Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 18, 2008, 05:12:24 PM
Ack! You're right. I think I was mostly just trying to stay active, and not really focusing on WHAT I was doing to accomplish that. Although I think I may have a new goal to add to the list - to find out whether women (specifically me) can do planches.

I also kind of stopped doing any kind of handstands since my doctor said not to last Thursday. His scientific explanation is that there's nothing wrong with my muscles, but that I "tweaked something in there," whatever that's supposed to mean, and that there's some inflammation in the general area (near my spine?). Thus the prescribed NSAIDs. I'm basically just paying attention to what my back feels like at this point and working based on my own judgment. I'll probably start up again with handstands and sprinting sometime this week if things continue on the right track. I've been doing some gentle running the last couple days just to test what's going on, and it's not causing as much back pain as it did before...although any pain is bad when it comes to your spine, I think.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 18, 2008, 06:06:20 PM
Ack! You're right. I think I was mostly just trying to stay active, and not really focusing on WHAT I was doing to accomplish that. Although I think I may have a new goal to add to the list - to find out whether women (specifically me) can do planches.

I also kind of stopped doing any kind of handstands since my doctor said not to last Thursday. His scientific explanation is that there's nothing wrong with my muscles, but that I "tweaked something in there," whatever that's supposed to mean, and that there's some inflammation in the general area (near my spine?). Thus the prescribed NSAIDs. I'm basically just paying attention to what my back feels like at this point and working based on my own judgment. I'll probably start up again with handstands and sprinting sometime this week if things continue on the right track. I've been doing some gentle running the last couple days just to test what's going on, and it's not causing as much back pain as it did before...although any pain is bad when it comes to your spine, I think.

Try to see a chiro -- if something is "tweaked" then a spinal adjustment may help you.

Planches for women are harder -- but possible from what i hear (though I have yet to see it)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 18, 2008, 08:53:34 PM
Ack! You're right. I think I was mostly just trying to stay active, and not really focusing on WHAT I was doing to accomplish that. Although I think I may have a new goal to add to the list - to find out whether women (specifically me) can do planches.

I also kind of stopped doing any kind of handstands since my doctor said not to last Thursday. His scientific explanation is that there's nothing wrong with my muscles, but that I "tweaked something in there," whatever that's supposed to mean, and that there's some inflammation in the general area (near my spine?). Thus the prescribed NSAIDs. I'm basically just paying attention to what my back feels like at this point and working based on my own judgment. I'll probably start up again with handstands and sprinting sometime this week if things continue on the right track. I've been doing some gentle running the last couple days just to test what's going on, and it's not causing as much back pain as it did before...although any pain is bad when it comes to your spine, I think.

Try to see a chiro -- if something is "tweaked" then a spinal adjustment may help you.

Planches for women are harder -- but possible from what i hear (though I have yet to see it)
Funny you should mention that...earlier tonight I actually asked a friend of mine for her chiro's number. I'm slightly apprehensive about going, partly b/c I've never gone to a chiro and partly b/c I'm not sure how much of that my insurance covers (if any). Hopefully he doesn't just tell me I'm being a big baby...

And I think I have a new goal. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 20, 2008, 10:18:04 PM
Wednesday:
GTG. Weekly training downtown. ~10 gate vaults. Other than that...I spent a lot of time dealing with the NJ...by doing every conceivable thing with it but actually jumping onto the other bench. Acquired new bruises on my shins. At this point, it's all in my head. Distance is not a problem. Landing where I intend to is not a problem. Sliding after landing is not a problem. I just can't get myself to do it. :( A friend (and mentor) eventually pointed out that I'm not using my time very effectively at these by focusing on the NJ to this extent. I need to develop other PK skills besides just mastering this one precision. And he's right. How often am I really going to encounter a precision that's just this size, height, and distance? And I don't get to train with other people very often, so I should make use of that time when I have it. I'm just worried that if I can't master the NJ, it'll be harder to master other things that scare me. I think what I'm going to do from here on out is give myself 20 minutes each time I go there to work with the NJ, and then make myself go work on other things.



Thursday:
Dad found four 5 lb plates somewhere, as well as two 10 lb dumbbells, so he sent them home with me after I had supper with him and Mom tonight. They have now been added to my mismatched collection of weights...

I scheduled an appointment with the chiropractor, so hopefully I'll be able to get the whole back issue figured out a little better tomorrow. Also got some blood tests back today...apparently I'm slightly hypoglycemic. So what did I do? Eat bread when I was out with the parents tonight. :P I need to get this straightened out.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 23, 2008, 06:43:30 PM
Friday:
Rest day. Also my last day at work, although I still need to go in and sign some papers/turn in my keycard sometime next week. I am now officially jobless (at least for the 2 days before the UPS part time thing starts).



Saturday:
Rest day. Went to see the U of I/Northwestern game (we lost)...also saw the chiropractor. Chiro says I may actually have sprained my back (I didn't even know that was possible). But he helped. Going back again later this week.



Sunday:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 24, 2008, 10:10:57 AM
do you have parallettes?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 24, 2008, 08:46:42 PM
Nope. But I could probably make some if I got ahold of some PVC pipe. Would they help with anything in particular?


Monday:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 24, 2008, 10:27:11 PM
Nope. But I could probably make some if I got ahold of some PVC pipe. Would they help with anything in particular?

Yeh.

The HS against the wall is getting to pretty long times.

HS Push Up negatives with full ROM (on parallettes or two boxes) will help your dynamic strength in the HS Position which will help your handstand ability overall...plus its HIGH INTENSITY which will help you all around for a major goal of yours (the handstand :P)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 25, 2008, 03:11:12 PM
Nope. But I could probably make some if I got ahold of some PVC pipe. Would they help with anything in particular?

Yeh.

The HS against the wall is getting to pretty long times.

HS Push Up negatives with full ROM (on parallettes or two boxes) will help your dynamic strength in the HS Position which will help your handstand ability overall...plus its HIGH INTENSITY which will help you all around for a major goal of yours (the handstand :P)

Gotcha. Since I've been told by 2 doctors (my general practitioner and the chiro) not to do freestanding handstands, I decided to lay off them for a bit. Thus my recent focus on doing them against a wall. Handstand pushup negatives, however...THAT's something I can work on. And it's a lot more interesting than just seeing how long I can stay up there in the same position. I'll see what I can do about the parallettes as soon as I can get over to Home Depot.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 25, 2008, 03:21:27 PM
here are the instructions on how to build them if you didn't have it already:

http://journal.crossfit.com/2003/09/really-cool-homemade-parallett.tpl
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 25, 2008, 09:54:14 PM
Cool. Thanks, that should help...I was prepared to just sketch it out and wing it, if necessary, but it's always nice to have "real" plans. :)

Tuesday:
Short on time today. I cut a bunch out of my planned workout in favor of having more time for sleep...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 26, 2008, 11:13:44 PM
Wednesday:
Woot! Parallettes are done. I was gonna paste a picture in here, b/c I'm all proud of myself (and somewhat amused - made parallettes and pie in the same day, which somehow seems contradictory on several different levels), but I didn't know how and didn't feel like figuring it out at 1:00 in the morning. So you'll all just have to trust me on it (not that anybody but me really even cares how awesome they are :P). Tried them out just for the heck of it and discovered that being a few inches higher is actually somewhat alarming, much to my surprise. I guess I'll get used to it.

Weekly practice downtown was somewhat less well-attended than usual, probably due to the holiday tomorrow, but there were still quite a few of us who showed up. I decided to give NJ a break for this week, and didn't work on it AT ALL. I feel like this was probably a good move. Instead, I worked onAnd then we played parkour hot-lava tag. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Travie the Clown on November 26, 2008, 11:47:24 PM
How much did it cost to make it?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 27, 2008, 09:17:24 AM
How much did it cost to make it?

Mine cost about 25-30 bucks when i did them...maybe Carolyn figured out a cheaper way to do it :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Travie the Clown on November 27, 2008, 01:10:56 PM
How much did it cost to make it?

Mine cost about 25-30 bucks when i did them...maybe Carolyn figured out a cheaper way to do it :)

Cool, thanks.  :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 29, 2008, 07:48:37 PM
How much did it cost to make it?

Mine cost about 25-30 bucks when i did them...maybe Carolyn figured out a cheaper way to do it :)

That sounds about right. Mine cost $12.46, but that's if you already have tools and the PVC cement. You can do it without the cement if you put them together TIGHTLY (i.e., use a mallet), but I feel more secure with it glued. :)

I'm leaving two of the legs on each parallette unglued so that I can switch back and forth between individual parallettes and having them attached, as I see fit (Chris' instructions for assembly are better, but see this second set of directions for an alternate configuration: http://www.westsideacademy.com/boysteam/Parallettes.pdf).


Thursday:
Thanksgiving! Rest day.


Friday:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 30, 2008, 02:03:59 PM
Saturday:


Sunday:
Today is going to be a rest day, although I really want to get up and do something. However, I've finished training for UPS, and I'm going to begin running packages tomorrow. So there won't be any more true "rest days" for a while. I may fall off the face of the earth for about a week as far as training logs go...if I remember correctly, that's about how long it took for my body to acclimate last time I did this. We'll see.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 06, 2008, 02:17:04 PM
OK, I'm going to start posting again, even if I don't end up doing much besides going in to work, just because I need the motivation - and perhaps some input/advice from a more experienced exercise guru or two?

Monday:
Called in, but they didn't need me, so it ended up being another rest day.


Tuesday, Wednesday, Thursday, and Friday:
Between 4 and 5 hours of what amounts to moderate-intensity interval training each day. Climbing off of and onto a truck (those steps are HIGH!) and carrying boxes through the snow as quickly as I can without falling down. Repeat. ~100-200x.


Saturday:
3 hour orchestra dress rehearsal (also had one of these on Tuesday).



I'm having a lot of fun with this job. :) It's fun to be out in the snow all day, and I'm enjoying the physical challenge of it. I also get to practice my foot placement and balance a lot while avoiding icy patches and climbing onto/off of the truck. However...I'm kind of sad b/c I haven't been doing anything explicitly related to my goals and training. Essentially I come home, clean up, fix/eat supper, and fall straight into bed. This is all well and good, but I think that at the VERY least I'm going to try adding some stretching into my routine each night. I'd like to add some *light* skills training eventually, too, but I'm a little concerned about that. Will that interfere with my recovery? I'd like to do maybe a little work with my handstands or something, but would that be a bad idea?

It feels odd to consider going to work and doing my job a workout, but it really is. And I DO need to recover after doing this...I actually lost ~1.5 lbs in 2 days...unintentionally. I've adjusted my diet a bit and I think I'm doing better (and just FYI, no, I don't normally weigh myself that often, but things felt a little funny so I wanted to check), but still...thoughts? ???
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on December 06, 2008, 02:21:26 PM
with things like daily activity, don't worry so much about recovery -- even if its intense.  your body needs time to adjust then the day won't brutally kick your ass anymore.

Get good sleep in a very dark room and make sure you are eating -- busy, strenuous days can cause you to not eat very much.

Hydrate regularly.

Do some skill work at night (handstands, balance, pistol work, etc) to keep moving towards your goals.  YOu can do a lot of work towards the skills aspect of your goals in udner 10 minutes a night.

If you want to log something, this may be a good opportunity to log your diet here or, better yet, on www.fitday.com
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 06, 2008, 02:31:05 PM
Thanks, Chris. :) That was really bugging me.

Get good sleep in a very dark room and make sure you are eating -- busy, strenuous days can cause you to not eat very much.

Hydrate regularly.

Yeah, I've been making sure to do that. The only part that sucks is that my water gets so darned cold in the truck...ice does not equal good for drinking, but I'm trying. I'm also drinking more before I leave and after I get home.


If you want to log something, this may be a good opportunity to log your diet here or, better yet, on www.fitday.com

I may try doing that...I started an account on fitday a few days ago and discovered that not only does my diet suck, I suck at logging it consistently. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on December 06, 2008, 02:34:01 PM
write down your diet on a small notepad (like a homework assignment notepad you may have used in school)...when you get home x-fer it all to fitday.  You forget a lot of stuff if you dont write it down.

Remember, you can work a ton of progressions in a short time at home (handstand press, handstand, planche, front lever (if you have a bar), handstand pushup negatives, etc.)

Do whatever you can whenever you can if you can't do something regimented.  It will help a lot for your morale, confidence and ability.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 07, 2008, 08:42:33 PM
Sunday:
Set the stage. Orchestra concert. Tear down. And now I can't get the first few bars from A Charlie Brown Christmas out of my head. :P Still my favorite concert so far this season, though.
I also seem to have caught a cold (hopefully not the same one my roomie has - she's had hers for over a week), so I'm trying to drink even MORE water and get even MORE sleep. Ick. :-\


Tried using a little notebook to keep track of what I'm eating, and that seems to be working pretty well. Good call. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 09, 2008, 08:03:44 PM
Monday:
Only worked for 2 hours, and it was a good thing, too! Still sick. :-\

I'm going to try posting my diet here for a couple of days, maybe a week, partly b/c fitday is annoying the heck out of me with its weirdo food search function, and partly just so that I'm not making myself feel guilty about every calorie that goes into my body (these food websites tend to do that to me...which is probably why I've quit using them every time I've tried them in the past). At any rate...I'm not going for paleo, or anything specific; I'm just trying to improve the general quality of the stuff that goes into my body...and keep my blood sugar in a reasonable range (I'm hypoglycemic). Bleh...[/ramble]

Breakfast: 1 cup orange juice; bacon, egg, & cheese sandwich (slept late and ended up buying breakfast from Panera)
Lunch: Parmesan tilapia; 1 cup spinach, 1/2 cup mushrooms, 1/2 cup snow peas, and a few raspberries w/red wine vinegar; 1 cup of milk; handful of dried cranberries
Dinner: chicken breast, baked; 1/2 a sweet potato; 1 cup of milk; handful of dried cranberries (I'm addicted...)


Tuesday:
Work...and I'm going to try doing SOMETHING tonight.

Breakfast: 1 cup of oatmeal with 1/4 cup plain yogurt, 1/2 an apple, 1/2 a banana, and about 1 Tbsp almonds mixed in; hardboiled egg; 1 cup milk
Lunch: leftover parmesan tilapia; 1/2 cup baby carrots, handful of dried cranberries
Dinner: chicken breast, baked; leftover sweet potato; 1 cup of milk, a couple of olives
Randomness: 1/2 cup plain yogurt w/1/2 cup raspberries...and a cookie

Note to self: eat more vegetables...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 11, 2008, 11:39:27 AM
Wednesday:
Played with a frogstand just a little. Thought I'd forgotten everything...but realized after a couple of false starts that all I was doing was putting my hands in front of my center of gravity rather than directly under it, and that fixed everything. :)

Breakfast:Oatmeal w/plain yogurt, 1/2 an apple, 1/2 a banana, and 1 Tbsp almonds mixed in; 1 cup milk; hardboiled egg
Lunch: chicken breast; 1 1/2 cups of this stir-fry thing I made, primary components being snow peas, onion, carrots, and spinach; 2 cups of tea (1 tsp sugar...usually add honey instead, but I was out and I can't deal with the bitterness of tea w/o yet)
Snack: Snickers bar (see below for the story)
Dinner: exactly the same as lunch, but with milk instead of tea; also had 1 cup black bean soup (from a can, but at least it was organic...)
Randomness: pistachios; olives; 1/2 cup plain yogurt with 1/4 cup raspberries



So I was feeling a little silly for recording all this diet stuff, but it turns out that it was a good thing I did. I've known for a while that something wasn't quite right with the way my body processes sugar, but I only recently had the problem diagnosed (it's actually kind of nice to know there's a name for what's wrong, so I know I'm not making it all up). I'm supposed to go and see a nutritionist, but my health plan is dragging its feet on approving the referral, so I haven't yet...in the meantime I'm going to be my own little science experiment.

Problem: I need to figure out what's causing my crashes so that I can prevent them in the future.

Data: Yesterday while I was at work I started feeling kind of hungry...that's normally kind of OK, so I kept going. I didn't realize until the driver mentioned something that I'd progressed into a full-on sugar crash (the tired/foggy stage). Ended up eating a candy bar (which I almost never do) because the driver offered it to me - I still had a couple of hours left in my shift, and I DEFINITELY didn't want to be running around in the snow in dark/poor visibility with packages and end up in my next stage (the dizzy/lightheaded stage...wasn't there yet, but I could feel it coming). That was probably the second worst thing I could've done, but it was better than not eating anything, and I was hoping my next sugar crash wouldn't come until after I was home and could eat something "real."

There are entirely too many variables for this to be a good experiment (I'll add them later added table), but this is real life.

VariableTuesdayWednesday
Sleep (hours)10<7
Time I ate lunch~1:00~11:45/12:00
Type of lunchChicken, sweet potato, milk, olivesChicken, veggies, tea
Refined sugarNoYes
Time spent at work (hours)~4.2~5.6
Consecutive days at work23
CrashNOYES


Hypothesis: The sugar I put in the tea, compounded with lack of sleep probably had a lot to do with this.


Solution: Try getting more sleep, and bring some trail mix to work.



I'm off to work now...add more later so I can actually use this as some sort of real data before I forget everything.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 12, 2008, 09:59:17 AM
Thursday:
Did about a dozen random baby pullups (i.e. as far up as I can go) throughout the night after work. Was able to balance in a frogstand for 11 seconds, which is a new personal record for me. :)

Breakfast: 1 cup oatmeal, with 1/2 an apple, 1 Tbsp peanut butter, and 1/4 cup plain yogurt mixed in (and some cinnamon :)); hardboiled egg; 1 cup milk
Lunch: turkey burger (just the burger, no bun); the last cup of my veggies from the day before; 1 cup milk
At work: trail mix, consisting of between 1/8 and 1/4 cup of each of the following: dried cranberries, raisins, pistachios, almonds, and pecans (I need to get better stuff for this...at the moment I'm using stuff I had around the house, which includes chopped-up nuts intended for baking)
Dinner: another turkey burger; salad consisting of 1 1/2 cups spinach, a few olives, red wine vinegar, and 1/2 cup each of mushrooms, snow peas, and shredded cheddar cheese; 1 cup milk


Crashed again at work, but not as bad. Although the trail mix didn't entirely eliminate the problem, I think it helped; this time a lot of the tired feeling was just normal muscle tired, not the brain-slowing-down type of tired. Fixing this still needs more work, but I think I'll keep bringing the trail mix with me.


VariableTuesdayWednesdayThursday
Sleep (hours)10<7>8
Time I ate lunch~1:00~11:45/12:001:00
Type of lunchChicken, sweet potato, milk, olivesChicken, veggies, teaTurkey, veggies, milk
Refined sugarNoYesNo
Time spent at work (hours)~4.2~5.6~4.5
Consecutive days at work234
CrashNOYESYES


Next idea: Try increasing protein and fat intake at lunch. Continue trail mix.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on December 12, 2008, 10:25:45 AM
what are you defining as a crash?  When do they occur?

Diet changes can make you feel like crap such as cutting out sweet potatoes and other carb dense foods if you are very used to them.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 12, 2008, 11:27:08 AM
In general, a sugar crash for me has 3 stages.

Stage 1: I get hungry...this is different from "normal" hungry. I can feel "normal" hungry and be OK, but this sort is different...not sure how to define it exactly, but I can tell which kind is which as long as I'm paying attention.

Stage 2: I get SUPER tired, and my brain starts processing things slower. Reaction time gets a lot longer. I also get super grouchy. When this gets bad, I don't like to drive b/c my judgment is somewhat impaired.

Stage 3: I get dizzy and lightheaded and my vision occasionally goes all wonky (this last is only VERY rarely, and in extreme cases).


I can generally fix this at any stage by just eating something...although, depending on what I eat, it may or may not stay "fixed."

I'm still trying to figure out what's triggering these; I know that they happen before lunchtime if I just eat something carb-based (e.g., a granola bar or a bagel) for breakfast, so a few months ago (this spring) I started trying to make sure I have protein with every meal. That has REALLY helped. A fairly big crash DEFINITELY happened at the doctor's office when I took one of those fasting glucose-whatsit tests (I think that's the whole idea of that test). :P Ever since I figured the protein/carb thing out, I've slowly been reducing my carbs-from-bread-products intake and increasing my protein and carbs-from-produce intake. At the moment, I generally eat something potato-ish maybe once or twice a week, so I don't think that would be causing a sudden change in crash frequency. My money is on my sudden increase in activity level...maybe I'm not balancing it out enough with the amount of food I'm consuming? And I'm STILL not at 100% after that cold last weekend...maybe 85%.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on December 12, 2008, 12:26:04 PM
are you hypoglycemic?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 12, 2008, 09:23:05 PM
(I'm hypoglycemic)
Yep.

Guess it kind of got lost in the midst of my ramble. ::)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on December 12, 2008, 09:38:35 PM
have you tried keeping fresh food handy to boost your blood sugar?  Something like a banana, apple or orange?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 12, 2008, 10:04:38 PM
Yeah, fruit actually works pretty well. I used to keep a piece with me to eat on the way home from my old job (2 hour commute :P); apples/bananas in particular are pretty excellent. It's a little trickier on the truck at my current job, though. You *REALLY* don't want to set fruit down anywhere in there while you're carrying a package up to a house, so everything pretty much has to be some kind of food that's conducive to taking one bite and leaving it or shoving it in a pocket.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on December 13, 2008, 07:49:47 AM
dried fruit?  apple or banana chips in a bag?  get a dehydrator and u can make them yourself very easily.  40 bucks for a dehydrator.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 13, 2008, 09:46:16 PM
Yes, I think I'm going to try picking up some dried fruit when I get groceries this weekend. My grocery store carries it in bulk, so I can probably get a couple different kinds and try it out.

The dehydrator bears consideration, but I think I'll probably hold off on that for a bit. I only have this job until Christmas, so after that I won't be needing dried fruit in the same quantities.


Friday:
Frogstands for a bit, totaling about 30 seconds broken up into several chunks.


Breakfast: Felt like making pancakes, b/c I haven't done that in months. 3 buckwheat-applesauce pancakes (mixed in some dried fruits and nuts - don't know if that made it more or less healthy, but it sure tasted good ;)); 1 cup of milk; 2 pieces of bacon; 1 hardboiled egg
Lunch: 2 small pieces of fish; 1 cup of milk; salad consisting of 1 1/2 cups spinach, 1/2 cup snow peas and mushrooms, 1/4 cup avocado, and red wine vinegar; 1/2 cup plain yogurt mixed with 1/2 cup pineapple
Work: trail mix, approximately same content and quantity as yesterday
Dinner: no idea what it was (at my friend's house for dinner), base consisted of some kind of green legume in a pod, cooked with several different kinds of hot peppers and some oil, 1 cup or so; 1/2 cup cabbage-based something; 2 rotis (flat bread - b/c otherwise my mouth would've spontaneously combusted despite the liter or so of water I drank with it :P it was good, though)


VariableTuesdayWednesdayThursdayFriday
Sleep (hours)10<7>88
Time I ate lunch~1:00~11:45/12:001:001:00
Type of lunchChicken, sweet potato, milk, olivesChicken, veggies, teaTurkey, veggies, milkFish, veggies+avocado, yogurt, milk
Refined sugarNoYesNoNo
Time spent at work (hours)~4.2~5.6~4.5~5.5
Consecutive days at work2345
CrashNOYESYESNO! ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 16, 2008, 09:55:16 PM
Weekend = healthy eating FAIL! Involved pie (for my mom's b-day instead of cake), brownies, the rest of my pancakes, and going out to eat, first with family and then with friends. These were also rest days, just b/c I really needed a couple.


Monday:
An insane day at work, so I didn't even get home until 9. No skills work. :( Just as a sidebar: You know you're in Chicago when you come home Sunday night and it's nearly 50, and when you wake up on Monday morning it's 6.

Breakfast: 1 cup orange juice; 1 cup oatmeal, mixed with 1/4 cup yogurt, 1/3 cup strawberries, and 1 Tbsp pecans; 1 cup milk
Lunch: 1 cup milk; sandwich involving 1 piece of bread,cheese, cranberry mayo, and  large amounts of sliced turkey; 1/2 cup plain yogurt with 1/2 cup pineapple; and all the baby carrots i had left (about 1/4 cup)
At work: 1 cup trail mix (cashews and dried apples, apricots, bananas, and cranberries)
Dinner: salmon; cheese; 1 cup broccoli; 1 cup milk


Tuesday:
It snowed! All day. ;D (Don't tell the people around here, but snow is awesome.) Officially at peak at work. They rearranged my schedule so that the driver can have me for longer (and thus finish his route earlier than 8:30)...which means that I now start at 11 instead of 2, which means that I need a new plan of attack regarding food. :P Now that I know, I'll make sure to have a packable lunch tomorrow.

Breakfast: 1 cup oatmeal, mixed with 1/3 cup strawberries, 1/4 cup yogurt, 1 Tbsp pecans; 1 cup milk; 1 hardboiled egg
Lunch... unexpectedly on the truck: Clif bar (whoops...at least it's nominally better than Snickers)
Also on the truck: 1 cup trail mix; 2 cups tea with 1 tsp honey (warm is nice)
Dinner: Turkey burger w/cheese, pickles, ketchup; >1 cup broccoli and carrots mixed together; 1 cup milk
Later: 1/2 cup yogurt (switching from nonfat to whole-milk-based here, just to try it; I think the extra calories may be a good thing) with 1/2 cup blackberries


VariableMondayTuesday
Sleep (hr)78
Lunch time1:0012:40 (Bfst @ 8:30)
Type of lunchSandwich, veggies, yogurt, milkClif bar
Time spent at work (hr)67
Consecutive workdays12
CrashBORDERLINENO


EDIT- Random AWESOME update: Something about lifting all these boxes must be helping out w/my pulling skills, b/c I'm closer to 90 degrees on my pullup than I have ever been before! :D ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 18, 2008, 08:24:28 AM
Wednesday:
Long day, but having me arrive earlier is getting the job done at a decent time, so thank goodness for that (do they realize I'm a PART-time employee??). I tried working on some HSPU negatives and frogstands a few hours after I got home, but my arms were just shot. Nothing good was happening, so I stopped after a pretty sorry attempt at each. I think I'm going to have to do this kind of thing in the morning instead of after work; I'll try that today and see where that gets me. Probably a good thing, b/c it looks like it'll be another long day today; depending on which source you listen to, there's either an ice storm or a blizzard headed our way, scheduled to hit around 3:00 - right in the middle of my shift. :P

Breakfast: Mixed-grain oatmeal-type hot cereal with a little apple; 1 cup milk; 1 hardboiled egg; 1 cup orange juice
Lunch...kind of spread out over the course of several hours: sandwich - 2 pieces of bread, turkey burger, cheese; 2 cups of tea with 1 tsp honey; 1/2 cup snow peas; fruit bar thingie, only listed ingredients are sour cherries, cashews, and pomegranate juice
Dinner: piece of salmon; 1 cup milk; 1 cup broccoli
Later: >1/2 cup yogurt mixed with >1/2 cup blackberries


VariableMondayTuesdayWednesday
Sleep (hr)78<7
Lunch time1:0012:40 (Bfst @ 8:30)Throughout the afternoon
Type of lunchSandwich, veggies, yogurt, milkClif barSandwich, veggies, fruit bar, tea
Time spent at work (hr)677.5
Consecutive workdays123
CrashBORDERLINENONO
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 29, 2008, 02:12:49 PM
December 19 to present:
I'm back! :) I'm not even going to try to recount the past 10 days in any sort of detail. The last few days of work after the snow/ice ickyness were pretty brutal - thank goodness for parkour! (At least now I know how to fall correctly...and was even able to keep myself from falling on several occasions. :P) No more sugar crashes, though. After that, I decided to take a week-long rest period. My body really needed it, and it felt great. I messed around a bit, but didn't do any serious training. I can hold a frogstand for upwards of 15 seconds now, no problem. Couple of pullup attempts - not serious - but at the moment I'm able to get my arms to 120 degrees consistently, and my muscles finally feel un-tired.

I have also decided that I don't want any sort of formal record to exist on this earth of how many Christmas cookies I've eaten in the last week. This part pertains to training a bit, so I'm going to make a note about my Christmas cookies...I made dozens...I really, really, like baking. Not cooking, but baking. I'm trying to eat better stuff, so I haven't been baking anything much at all lately, since cookies, brownies, cake, pie, etc., which are full of awesomeness, are also all full of sugar and flour and other stuff that's bad. Bread, rolls, pancakes, etc., also bad. So I'm trying to reconcile the two things: healthy eating vs. love of baking. And I decided that if this is something I'm going to stick with, not just for a while, but forever, I'm going to choose a couple of times when it's OK to set aside the rules. Otherwise I'm just going to resent my self-imposed restrictions, become frustrated, and end up rebelling against my own diet plan (I've already caught myself doing this several times). And then all this will be pointless. So. Thanksgiving, Christmas, and my birthday, and maybe one or two other times each year, I'm allowed to bake (and eat) WHATEVER I want to and not feel guilty for it. And, every once in a while, I can choose one thing and make it just because I feel like it.

Besides...Christmas cookies are made for sharing anyway, not for keeping. :-\
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on December 29, 2008, 02:17:07 PM
LOL sounds like you are doing just fine -- it is ok to break from your norm for a bit in the name of sanity.

Also, you may want to start looking for recipes that don't call for excessive amounts of sugar or flour.  My sister is a pastry chef and has just started eating right and following my advise (anecdotally, lost 20# in about 4 months).  She has found some recipes (and created some) that don't use any flour and use honey rather than sugar.  One that she told me about was almonds + egg whites + honey makes some really great hard cookies...but I don't know her recipe in detail.

Experiment!  You will find ways to combine your goals and passions over time :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 31, 2008, 01:28:05 PM
Haha, yep! If a pastry chef can make healthy eating work for her, I'm sure I can fit my hobby in somewhere. :) And actually, that sounds like something my friend's mom makes...maybe I'll ask her...hmm.


December 30:
The coordinator person from UPS called me back in on the 30th (actually, I'm kinda flattered - most helpers don't get to come back after Christmas), so I did a little bit of my planche progression stuff before I left. Held a frogstand for about 1 minute total, broken up into the smallest number of sets I could manage (12-12-10-5-17-6 seconds). Did a couple of partial pullups, but there wasn't enough time to do more than one tiny set (3, I think). Noticed that I'm pulling more with my (dominant) right arm than my left, so I'll concentrate on fixing that next time.

Forgot to report a minor injury incurred sometime in the last 2 weeks: moderate to severe joint pain when bending my right knee, especially walking down stairs or downhill. Symptoms manifested December 19, but I suspect it's something that's been building up gradually. I didn't injure it in any specific incident, but my right knee has been a bit...off...since I had a fairly severe sprain involving my right ankle several years ago. I still have a lot of scar tissue in that ankle, and reduced flexibility, so my gait is slightly different on that side, which puts more strain in odd places in my right knee and hip. Anyway, I suspect that this particular knee pain was caused by the fact that they switched our truck that Friday - we had 300+ stops (not that I did all of them, but I did more than half, for sure), and every time I got back into the truck I had to deal with a step that was several inches higher than the one I was used to; it made me bend my knee past 90 degrees every time I stepped up. I alternated legs when stepping up, but I think it was still just too much strain at an odd angle. I felt better after my week-long break, but things still flare up again if I use it a lot (like I did yesterday). Current strategy involves icing it after I use it, talking to my chiropractor about it, and resting it as much as possible. By and large, this seems to be working.

I think I'm done logging my diet for now, since I've found ways to combat my sugar issues for the time being. I'll do spot checks from time to time, though.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 01, 2009, 06:22:30 PM
December 31:
Not much...started to do a few sets of pullup negatives, but only managed to complete one set of 5 (initial goal was 3 sets of 5) before guests arrived. Still...the ones I managed were pretty solid, so that's something (barely).

Note to self, for future reference: There's no such thing as drinking in moderation when it comes to me and training. 1 beer + 1/2 a glass of wine = muscle soreness... :P Drink on rest days in the future. Or something.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 01, 2009, 07:18:02 PM
Because today seems like an appropriate day for a reiteration of goals, I'm double posting.

Training Goals:
1) Do 1 complete pullup.
2) Precision 5' 10''.
3) Do 10 good rolls w/o hurting myself (i.e., NOT bruising my leading shoulder).
4) Hold a handstand for 8 seconds.
5) Run 1 mile in under 10 minutes.
6) Hold a single frogstand for 60 seconds.


To hold myself accountable (and b/c it's harder to lose this log than a piece of paper) I'm posting these as well. TBH, they're more important than my specific training goals right now.
Goals that Aren't Specifically Related to My Training:
1) Find a permanent full-time job. (This is becoming increasingly stressful; severance pay and part-time paychecks won't make rent forever.) Since I can't make anyone hire me, this mostly consists of making sure I apply to jobs every single weekday until then. Weekends off if necessary for mental health.
2) Until accomplishing (1), find another part-time position.
3) Find new apartment by mid-September (make sure leases overlap by at least a week this time).
4) Keep up with housework (enough not to annoy my roommate).
5) Stick to my personal diet guidelines.
6) Keep a goal in mind every time I train. Formulate a plan using either SS or another approach (perhaps New Rules of Lifting For Women (http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?ie=UTF8&s=books&qid=1230865283&sr=1-1), by Lou Schuler, which I got for Christmas and is seriously awesome) and get a gym membership when I can so I can use this plan.
7) Get a reasonable amount of sleep each night (typically at least 7.5 hours).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 02, 2009, 09:43:47 AM
January 1, 2009:
Skipped squats and lunges b/c my knee is waaayy better, but it's still not at 100% and I didn't want to aggravate it.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 02, 2009, 10:00:32 AM
Nice job on the HSPU.

If the "crashing down" worries you, I suggest stacking pillows under the parallettes.  Make it so your head hits a pillow while you are way in control.  A tall stack will provide a nice "slow down" mechanism and allow you to get rid of your fear.

Doing tiny HSPU will help a bunch too.  Another thing that will help is if you go into a shoulder stand, that is, the absolute bottom position of the HSPU.  Just push as hard as you can trying to get out of the hole.  You are going to be WAY too weak to get out of the hole at this stage of the game BUT the struggle will help strengthen you at the bottom.  The stronger bottom position will eliminate the fear of getting down there...especially when you realize that if you are able to hold the bottom position, your head will NEVER hit the ground if you are using parallettes that are tall enough.

Hope I helped!  Keep up the good work Carolyn!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 02, 2009, 10:20:34 AM
Thanks, Chris! Yes, that helped. Although it would've helped more if I'd read that tomorrow instead of today...now I want to go and try all of that right now. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 04, 2009, 04:32:04 PM
January 2, 2009:
Exercise was kind of spread out throughout the entire day, split into tiny chunks. But here it is:
Hope that's everything! Honestly don't remember what else I did...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 05, 2009, 12:34:49 AM
January 3, 2009:
Out of the house from 7:45 AM til 2 AM, so I decided to take a rest day.


January 4, 2009:
HSPU work:
Weights:
Probably going to take the rest of the week off from lunges and squats, then start with BW at the beginning of next week if things go well.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 07, 2009, 01:31:21 AM
January 5, 2009:
My best friend is dealing with some pretty heavy stuff right now, so I spent most of the day at her house. No training.


January 6, 2009:
Still not doing well with the free time, but fit in a couple of little things.
As far as mental health, I have a job interview scheduled for Thursday! Woot!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 07, 2009, 07:43:44 AM
As far as mental health, I have a job interview scheduled for Thursday! Woot!

Good luck!  Dress to impress! :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 08, 2009, 09:57:36 AM
As far as mental health, I have a job interview scheduled for Thursday! Woot!

Good luck!  Dress to impress! :P
Thanks! That's the plan. :)


January 7, 2009:
I really need to stop doing these in the middle of the night.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 09, 2009, 09:09:38 AM
January 8, 2009:
Training today = blah. Just some negative pullups.

Interview went OK...I think. Apparently I set myself apart by being an editor who actually LIKES science (although why you'd apply to a science editing position when you don't like math or science is beyond me - it's certainly not for the money!). I liked the lady, and the position sounds interesting, so that's good. I'm supposed to hear more sometime next week.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 09, 2009, 09:21:35 AM
January 8, 2009:
Training today = blah. Just some negative pullups.

Interview went OK...I think. Apparently I set myself apart by being an editor who actually LIKES science (although why you'd apply to a science editing position when you don't like math or science is beyond me - it's certainly not for the money!). I liked the lady, and the position sounds interesting, so that's good. I'm supposed to hear more sometime next week.

Good luck!  Is it only a single interview or are there multiple interviews for the position?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 09, 2009, 09:45:24 AM
January 8, 2009:
Training today = blah. Just some negative pullups.

Interview went OK...I think. Apparently I set myself apart by being an editor who actually LIKES science (although why you'd apply to a science editing position when you don't like math or science is beyond me - it's certainly not for the money!). I liked the lady, and the position sounds interesting, so that's good. I'm supposed to hear more sometime next week.

Good luck!  Is it only a single interview or are there multiple interviews for the position?
There's at least one more round of interviews. Apparently she has to interview one more candidate at the beginning of next week, and then she'll let everyone know whether she wants another interview with them or not. So I should know one way or another by next Thursday.[insert nervous-looking smiley here]
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 09, 2009, 03:10:21 PM
January 9, 2009:
When it rains, it pours! I've been applying for jobs for months w/o ever getting to the interview stage, but a second company just contacted me about a position today. What the heck??? I'm happy, but confused...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 12, 2009, 01:52:25 PM
January 10, 2009:
Rest day.


January 11, 2009:

Next time: Add squats and lunges at BW, provided my knee is still OK (a few twinges on Saturday made me leery of adding them to this routine).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 12, 2009, 06:56:03 PM
January 12, 2009:
I have now discovered (unintentionally) a new way to get rid of my roommate. All I have to do is ask her whether she wants to lift weights with me. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 12, 2009, 09:07:44 PM
going on a second interview?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 13, 2009, 08:25:13 AM
going on a second interview?
Company A is supposed to let me know by the end of the week whether they'd like me to go for a second interview. I still haven't heard back from them yet.

Company B contacted me on Friday and set up a phone interview that's supposed to happen tomorrow. So hopefully if Company A doesn't work out, I'll have another option (Company B also sounds nice, but the commute would be longer).

Oh, and I meant to mention this earlier: Your new avatar is made of awesome. xkcd for the win! ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 13, 2009, 01:00:09 PM
January 13, 2009:
I'm exercising early today b/c I have orchestra tonight! :) I don't know the music we're doing this time, so I guess we'll see what this "Cavalleria Rusticana" business is like when I get there tonight. I'm leery of opera...we've worked with some of these singers before, though, and they're good.


I'm not sure whether to continue the squats and lunges or suspend them. I don't THINK I'm causing more damage as long as I'm doing only a few, and keeping them at BW, but I'm not a physical therapist. I guess I'll make that decision based on pain levels when it's time for this workout again. :-\
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 14, 2009, 09:10:48 PM
January 14, 2009:
Not much to report. Carried some furniture for my sister, but it was pretty much a rest day.

Did the phone interview today for "Company B." It must have gone OK, b/c they're sending me an editing test to do. So! Now I just need to hear back from Company A (should happen tomorrow or the next day) and keep a lookout for this test.

Ugh! I thought I was stressed before, when I was just applying to jobs. Now that I'm interviewing (and still continuing to apply to places), it's just amped up that much more. :-\ I should just run off and become a professional traceuse. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 15, 2009, 08:17:47 PM
January 15, 2009:
I've had a major case of cabin fever the last couple of days! I've been cooped up a bit more than usual b/c the current forty-degree-below-zero windchills are rather formidable. Stupid Jet Stream. :P I think I'm going to try going to a gym training session this Sunday, to see whether that helps at all.


I'm thinking about switching the shoulder press out and doing a push press instead, since the push press is more of a dynamic/explosive motion, which is a weakness of mine. Any thoughts, anyone?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 15, 2009, 08:31:51 PM
On your HSPU i woudl recommend switching away from mini-HSPU for now and doing full out negatives, if possible.

Get into the habit of holding Handstands against the wall.  If you can hold it against the wall for 60 seconds then you are strong enough to work on freestanding.  When you get the hang of this, spend more than 5 minutes doing HS work.  Every time you get a free second do HS work, if possible.  I throw up handstands in the office and it bothers EVERYONE I work it.  f#ck em.

Stick to the shoulder press for a while.  Push press is hard to do without a standard barbell and it also is hard to turn strength into power when you don't have much strength yet.  OH Press will get you farther faster at this point.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 15, 2009, 09:15:59 PM
When you get the hang of this, spend more than 5 minutes doing HS work.

Just to be super-clear, "this" = hold a handstand for 60+ seconds? Not get into a freestanding handstand?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 16, 2009, 05:21:43 AM
When you can hold a handstand for 60+ seconds against the wall then work on them freestanding, yes.  If you don't have the strength to hold yourself up inverted then you won't have much luck in trying to gain balance there.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 16, 2009, 09:28:35 AM
When you can hold a handstand for 60+ seconds against the wall then work on them freestanding, yes.  If you don't have the strength to hold yourself up inverted then you won't have much luck in trying to gain balance there.
Hmm. Well, I can do 90 seconds with my heel on a wall, so I should probably be fine. I guess I have a new project for today.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 16, 2009, 12:04:17 PM
January 16, 2009:

My phone is glued to my hip today, and I keep obsessively checking my email, because I'm supposed to hear back from Company A sometime soon. ::fingers crossed:: It's probably a good thing I have my handstand project; it's good for getting rid of excess nervous energy. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 16, 2009, 12:11:04 PM
When you can hold a handstand for 60+ seconds against the wall then work on them freestanding, yes.  If you don't have the strength to hold yourself up inverted then you won't have much luck in trying to gain balance there.
Hmm. Well, I can do 90 seconds with my heel on a wall, so I should probably be fine. I guess I have a new project for today.

If you can do 90 sec against a wall then you are fine to work HS's away from them.  Did you practice pirouetting out?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 16, 2009, 12:14:34 PM
When you can hold a handstand for 60+ seconds against the wall then work on them freestanding, yes.  If you don't have the strength to hold yourself up inverted then you won't have much luck in trying to gain balance there.
Hmm. Well, I can do 90 seconds with my heel on a wall, so I should probably be fine. I guess I have a new project for today.

If you can do 90 sec against a wall then you are fine to work HS's away from them.  Did you practice pirouetting out?
Oh...um, no. That's a good idea!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 16, 2009, 12:34:19 PM
If you dont practice bailing you will never get to a handstand -- you will bail 200 times before you hold it for 10 seconds solid :P  Learn to roll out and pirouette out :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 18, 2009, 11:27:39 PM
If you dont practice bailing you will never get to a handstand -- you will bail 200 times before you hold it for 10 seconds solid :P  Learn to roll out and pirouette out :)
Only 200? I'm counting down... ;)


January 17, 2009:
Rest day.

Company A = fail. Apparently one of the candidates impressed them so much that they decided to forgo second interviews all around and just hire the guy.


January 18, 2009:
Drove my baby sister back down to college today. After that: Gym Day! ~2 hours. This was my first time practicing in a gym, and it's pretty fantastic. I'm learning to kong. So far, I can clear a pommel horse that's slightly higher than my waist if I use the handles (which are an inch or two higher still). However, anything without handles doesn't seem to compute, even if it's lower than my waist. I have two theories: (1) I need to use more force when my hands impact; (2) I need to fix the way I tuck my legs. Apparently I'm doing it wrong, but by the time my "coaches" and I realized this, I was too tired to do much more than jump into the foam pit. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Zachary Cohn on January 19, 2009, 06:01:30 AM
Make sure you're really pushing off and through with your hands. Think of it like a slap. A really powerful, forceful slap.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 19, 2009, 10:22:23 PM
Make sure you're really pushing off and through with your hands. Think of it like a slap. A really powerful, forceful slap.
Cool. That makes sense - I'll try it next time. :) Maybe that'll help keep the joints where my palm meets my fingers from being sore the next day, too...I feel like it's not right for that to happen...


January 19, 2009:
I was doing this with a stomachache today - upside down was NOT where I wanted to be, so I cut down the first half. Back to normal next time.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 20, 2009, 03:03:23 PM
January 20, 2009:

Orchestra tonight!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 23, 2009, 01:23:40 PM
January 21, 2009:
Rest day. :( I don't like rest days.


January 22, 2009:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 23, 2009, 02:39:58 PM
January 23, 2009:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 23, 2009, 09:29:21 PM
  • Shoulder press: 3x5 w/30# (Remember: Don't lock your knees!)

er why not?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 24, 2009, 05:33:57 PM
  • Shoulder press: 3x5 w/30# (Remember: Don't lock your knees!)

er why not?

When I lock my knees I tend to let my back bend in odd ways - it tries to help my arms push the weight up a bit more than it ought to (most of my strength is NOT in my upper body). If I focus on having my knees bent just a very *VERY* little bit, my hips shift back just a little and it's easier for me to keep my spine in a neutral position. My back/midsection is engaged, but not pushing.

Plus, I'm currently in love with this page (http://www.stumptuous.com/cms/displayarticle.php?aid=122), and it agrees with my natural inclination to do this. Is it wrong to do OH lifts that way? Or just different?



January 24, 2009:
Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 24, 2009, 06:04:40 PM
yup thats fine -- i just wanted to make sure it was nothing drastic :)

good work
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 25, 2009, 09:57:08 PM
January 25, 2009:
Fun times at the gymnastics gym today! :D I love that place. Why didn't I go earlier?? I worked on three things of note.

(1) Lots of work on kongs. I still don't have them. Using a single motion to propel myself over the block seems to help (before it was kind of separated into an up motion and an across motion). However, there's still a bevy of problems to fix before I have these down. Got lots of advice from lots of different people, my favorite piece of which was "Why don't you just jump higher?" :P I discovered that I can do a pseudo-dash-vault thing over the block I was practicing on, as well as a pseudo-kong; both are close, but I tuck my feet together and off to once side rather than keeping them centered like they ought to be. And I usually (but not always) fall after landing these.

(2) Cartwheels. These were fun, but sloppy. The ground in there bounces...I'm working on remembering to let my feet take off/land individually instead of as a unit, b/c my current approximation looks more like a bizarre handspring/flop than a cartwheel.

(3) Precisions from balance beam to balance beam. Luckily I found two that were very close to the ground, so when I (inevitably) fell off, I didn't have far to go. They got better as the night went on (I worked on them in two separate chunks of time, once when I first got there and once just before I left, and the second time was better than the first).

I also realized that before attempting to do dips on rings, one should check to make sure that the buckles on the straps are high enough that they will NOT whack into one's forearms with the entire weight of one's body behind them.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 26, 2009, 04:17:50 PM
January 26, 2009:
I was tired today from the gym, to the point where I probably would've been better off taking a rest day today. :-\ Sheesh. I didn't even feel like it was that bad last night. ::shrugs:: Next time this happens, be smart and just take the rest day!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 28, 2009, 03:38:58 PM
January 27, 2009:
Road trip!! ;D I got to drive up to Madison and meet some very cool people from MadPK! :D Workout with them, at a training session in a gym, consisted of:
Thanks to the awesome people at MadPK for the lovely training session! It was fun. ;D


January 28, 2009:
Rest day. A good thing, too. :P I'm sore...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on January 28, 2009, 04:12:32 PM
January 27, 2009:
Road trip!! ;D I got to drive up to Madison and meet some very cool people from MadPK! :D Workout with them, at a training session in a gym, consisted of:

Did you meet muse?  I hear she can be a major pain in the ass ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 28, 2009, 04:30:44 PM
I did! Yeah, she's horrible... :P No, seriously, she's absolutely great! She had a lot of interesting things to say, and we had a one-team wheelbarrow race across the gym, lol.

It's cool b/c we're working on a lot of the same things, but she's farther along than I am. I hope I can be as far a year from now as she is now. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 29, 2009, 02:47:44 PM
January 29, 2009:
Still a little sore in places, but not bad. On with the show!


My knees are feeling great, but I'm keeping the weight progression slow and low key b/c I did something to my right hip on Sunday after a failed kong attempt (basically did the splits unintentionally with my weight coming down on my bent right knee). I don't think it's anything serious, but I'll keep things slow and keep an eye on it just in case.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 30, 2009, 01:19:00 PM
January 30, 2009:
I went with my friend to her gym to do a pilates class with her, but the class was too crowded and we decided to go lift weights instead.
<<
>>
I'm kind of glad the class was full.


No rolls or handstands, b/c there was nowhere to do them. I'll try to do them sometime today if I can, and add them here when I get back.



Edit - Yep, did a couple of handstands by a wall in my hotel room. Attempted mini-HSPUs, but was too tired to accomplish much there.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 02, 2009, 11:53:06 AM
January 31, 2009:
This was supposed to be a rest day, but I was visiting one of the few hilly places in the entire state of Illinois and the temperature actually got up around 30 for once, so I ended up hiking in the snow for a couple hours. I also did a minuscule amount of swimming and freaked my roomies out by doing handstands in the hotel room again, but I'm still going to count this as a rest day.


February 1, 2009:
Got back home from the retreat and went to the gymnastics gym again. I didn't get to choose my food this weekend, since it was provided for me, and I was feeling the effects of all the weirdness. Bleh.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 02, 2009, 05:06:42 PM
February 2, 2009:
Back to normalcy. Last week's regimen was fairly out of the norm.


No pullup negatives, b/c I still haven't fixed the broken pullup bar.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 04, 2009, 02:44:43 PM
February 3, 2009:
Rest day.



February 4, 2009:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on February 04, 2009, 03:22:47 PM
I think you are ready for tuck planches.  Frog stands are below your level now - you can hold them for a long time!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 04, 2009, 03:38:09 PM
Cool! :D I was shooting for 30s before switching up, but if you think I'm good to go, I'll try it. Do you have any advice about how to transition from frogstands to tuck planches, though? I've been looking at this (http://www.dragondoor.com/articler/mode3/229/), but I can't for the life of me figure out how to support my weight with my knees inside my elbows.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on February 04, 2009, 05:39:53 PM
Are you doing your Frog Stands with straight arms?  That is the next progression if going straight to tuck planche is too hard.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 04, 2009, 10:14:06 PM
Are you doing your Frog Stands with straight arms?  That is the next progression if going straight to tuck planche is too hard.
Hmm. This might be where things get interesting. I've been playing around with it since reading that, and I've discovered a couple of things. (1) I CAN hold a frogstand with straight arms. Not as well, but it's possible. (2) Doing so causes some odd modifications for redistributing my weight, specifically leaning farther forward, and letting my hips get lower (I think this brings them farther forward, as well, which may be the primary reason for doing that). (3) I still can't figure out how to get my weight far enough forward in a tuck planche for my hands to be underneath me when I pick up my feet.

I'll keep working on it.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on February 05, 2009, 05:35:10 AM
I think you just don't know how to lean into it properly.

Squat down to the ground with your feet together (don't worry about squat form here, we aren't squatting.)

Put your hands down JUST in front of your toes.

Rock forward on your toes just a LITTLE bit feeling the weight transfer over to your hands.

Lean forward a bit more, as necessary, while rocking forward onto your toes until you are on the tips of them.

Your feet should only be barely touching the floor now -- pick them up by pulling your knees to your chest.  The harder you pull them to your chest the easier it will be to stay up there in a tuck.

The real key is mastering how to lean forward to your hands while gently letting your feet bear less and less of the load of your weight.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 05, 2009, 11:42:46 AM
That's just what I needed. :D Thanks for being patient with my pestering! :)


February 5, 2009:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Charles Moreland on February 05, 2009, 02:38:02 PM
Remember not to let the right leg tip towards the inside.

I've been noticing this a lot in my female clients. It's good that you've recognized it on your own!

Also, are these planches on parallettes or the ground? You might find the transition from frog stand to tuck planche easier with a few inches elevation.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 05, 2009, 02:58:59 PM
Remember not to let the right leg tip towards the inside.

I've been noticing this a lot in my female clients. It's good that you've recognized it on your own!
Huh, that's interesting. I wonder whether it has something to do with the way our hips are put together. I know it's a chronic issue with me.


Also, are these planches on parallettes or the ground? You might find the transition from frog stand to tuck planche easier with a few inches elevation.
I actually tried a couple on the parallettes, but I wasn't sure whether that would help or hurt, so I focused mainly on doing them on the ground. I'll try the parallettes again next time. Thanks!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on February 05, 2009, 03:18:37 PM
Sounds good on the tuck planche.  It really helps if you pile pillows in front of you.  Whether you like it or not, you have a subconcious fear of falling flat on your face (which is a big possibility in planche work...just watch this: http://www.youtube.com/watch?v=irhfAsOtIRk -- and she's a gymnast)

When you get better at planching you care less and less about hitting your head on the ground for some reason...my planches usually result in me falling forward, especially when I work into a new position.

Also, the parallettes will help.  It will allow you to bring your body into a more vertical position (which isn't the goal) but lets you worry less about your feet hitting the ground or tucking so hard.  Tucking really hard can be more difficult if you have like...boobs and hips, so parallettes are a great suggestion.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 06, 2009, 01:29:48 PM
Hahaha, and showing me that video is supposed to help me NOT be afraid of falling on my face? Ouch! And yes, I'd noticed that last bit. I'll try the parallettes, lol.

February 6, 2009:

I think I'm going to start doing warmup sets with bench press and shoulder press, perhaps also one-arm row. I'm starting to get up around 0.3xBW (if you count the 13# bar, which I'm not doing in my logs), and this is getting tougher. When/why did I stop doing warmup sets in the first place? I used to do them...


Updated Goals:
1) Do 1 complete pullup.
2) Precision 5' 10''.
3) Do 10 good rolls w/o hurting myself (i.e., NOT bruising my leading shoulder). Same thing, both sides.
4) Hold a handstand for 8 seconds.
5) Run 1 mile in under 10 minutes.
6) Hold a single frogstand for 60 seconds. Tuck planche, 30 seconds.
7) Bench press 0.5xBW.
8) Squat 0.5xBW.

Goals 7 and 8 will have to happen when I actually have a gym membership...or enough weights to do this at home (which I don't have, currently).

Or I could just lose, like, a zillion pounds. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on February 06, 2009, 01:55:18 PM
I may make a video for you tonight to show you how to lean forward a bit...break it down.  Maybe I'll throw some HS Press pointers in there too.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 06, 2009, 02:07:16 PM
Coolness! The internet is a wonderful thing...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 07, 2009, 08:52:47 PM
February 7, 2009:
Gah, today was SUPPOSED to be a rest day...but it was so nice outside...and I have a concert tomorrow, so getting to the gym tomorrow night would've been dicey (plus I'd have to find somewhere safe to stash my cello and my tux)...and I can make all manner of excuses, but the long and short of it is that today did not end up being a rest day.

There was a veritable heat wave today (it got up to 57!!!!), so I went and checked out the new playground I've been eying all winter and messed around with some smallish precisions, and general tomfoolery on the playground equipment. Not a lot, b/c of all the muddy/slushy/wet-from-melting snow ickiness, though.

Went to the open gym, even though I shouldn't have. >_<


EDIT-Oh, and there was a 3 hour dress rehearsal.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 08, 2009, 04:43:54 PM
February 8, 2009:
Active recovery: Helped set up for full symphony orchestra, choir, and audience. Played 1.5 hour concert.

Oh, and we sold out! :D It was a pretty small venue (475 seats), but that's still very cool! Go, us!





I feel like I carried my cello and music stand all over the frickin universe. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 09, 2009, 01:04:42 PM
February 9, 2009:


Interview tomorrow, with Company C. I really want this one. As in, this is my dream job. Still haven't heard back from Company B, which is almost certainly not a good sign.



EDIT - I ended up training downtown for a bit. Worked a lot on walking my feet up a wall into a handstand. Messed around with the tuck planche. I might *possibly* be making some kind of progress with the planche, maybe; I think I had all my weight on my hands, twice, b/c my toes dragged across the floor a few inches before I collapsed. Still pretty pitiful, I know, but I'm looking at it as a good sign. One set of 5 pullup negatives. I tried another, but my arms were tired and it was an abysmal failure. Footwork for...jumping of all sorts, I suppose, although it was supposed to be footwork for a front flip (had help here).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 10, 2009, 08:50:47 PM
February 10, 2009:
It was NICE out today! There was a jam downtown, where I worked on wall climbs, more kong progressions, and a few underbars. My hands had almost forgotten what concrete feels like!



Interview: done. So far, so good...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 11, 2009, 12:59:48 PM
February 11, 2009:
Rest day. I went for a walk in the rain and did a little balancing on chains.

Rain boots don't have particularly good traction, so it was good practice. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 12, 2009, 09:23:14 AM
AAAHHH!!! I GOT THE JOB!!!! ;D ;D ;D ;D

This is soooo not training, but I just had to let you guys know!! Kyaa!!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on February 12, 2009, 09:24:56 AM
what is the job?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 12, 2009, 09:27:11 AM
I'll be editing science fiction and fantasy books for a small publishing company.

It's pretty much my dream job, the one I've wanted ever since I discovered that people could make a living just by reading. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 12, 2009, 03:45:29 PM
(Also known as "Company C." It's a good letter. ;))

February 12, 2009:

Rest to be completed later.
Later the same night...

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 13, 2009, 01:15:29 PM
February 13, 2009:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Amy R on February 14, 2009, 07:14:30 PM
Congrats on the job! Very nice to get your "pretty much" dream job.  :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Megan T on February 14, 2009, 07:37:47 PM
Hi Carolyn,
When I first tried progressing from a frog stand to a tuck planche, I totally failed too.  What worked for me was to move my arms in tight to my legs, and squeeze a bit to help keep my feet up.  After I could hold this for about 15sec or so, I could hold a tuck planche without hugging my legs.  Just keep at it and you'll get it.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on February 14, 2009, 09:29:53 PM
Hi Carolyn,
When I first tried progressing from a frog stand to a tuck planche, I totally failed too.  What worked for me was to move my arms in tight to my legs, and squeeze a bit to help keep my feet up.  After I could hold this for about 15sec or so, I could hold a tuck planche without hugging my legs.  Just keep at it and you'll get it.

Terrific Advice.

Stay as tight as possible and it will come!  Really SQUEEZE!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 16, 2009, 11:26:59 AM
Congrats on the job! Very nice to get your "pretty much" dream job.  :)

Thanks! And by "pretty much," I mean yeah, this is it. :) I'm SO psyched; I've always been a bookworm, ever since I was tiny (I had read the entire Lord of the Rings series by the time I finished grade school), so when my mom told me that there was a job called "editing," this was the job I wanted. It's even the right subject matter!

Hi Carolyn,
When I first tried progressing from a frog stand to a tuck planche, I totally failed too.  What worked for me was to move my arms in tight to my legs, and squeeze a bit to help keep my feet up.  After I could hold this for about 15sec or so, I could hold a tuck planche without hugging my legs.  Just keep at it and you'll get it.

Wow, great advice! Thanks so much - I just tried that, and it worked!! :D I think I've been focusing TOO much on having perfect form. If this helps me build coordination/balance and the muscles I need, which it seems to do, it might be just what I need!




February 14, 2009:
Happy Valentine's Day! My little sister came up to visit for my birthday (today, not the 14th, but she has classes today), so we rebelled against V-Day together by going to the open gym and watching 300 (again) when we got home. ::)



February 15, 2009:
Rest day.



February 16, 2009:
Happy birthday to me! ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 17, 2009, 02:24:52 PM
February 17, 2009:
Large amounts of leftover chocolate cake are floating around my apartment today...I'm trying to ration it... :P

Orchestra later tonight!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on February 17, 2009, 02:38:35 PM
Happy birthday :)  Sorry I missed it!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 17, 2009, 03:19:42 PM
Thanks! :D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Amy R on February 17, 2009, 07:21:24 PM
Happy belated birthday! Hope it was great, and you have a great year ahead!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 18, 2009, 01:55:35 PM
Thanks, Amy!


February 18, 2009:
As much as it irks me, I think I'm going to try (emphasis on "try") to take 2 rest days in a row. :( Lately I haven't been recovering fully after just one, and I'm not sure why. Sleep isn't a problem (I usually manage around 8 hours), so that leaves diet (which, with the exception of the birthday cake, has actually been fairly good lately) and just plain doing too much. We'll see. :-\
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on February 18, 2009, 03:56:47 PM
I must say that I am truly impressed. I mean utterly, undeniably, uber impressed. I don't know exacty why, but I am. What am I impressed with you ask? You, and not just you, every traceuse everywear, but you in particular.

I have talked to quite a few people since I have started training, and a good amount of them girls. I have recommended most to the Crossfit website and some, a very small amount, I have recommended to APK. Yet few people take my advice, and when they do, they often don't care about it. Only one guy, a friend of mine whom I recommended to crossfit, might actually even try. And maybe one, one traceuse has started parkour since I recommended her to this site, but I haven't been able to talk with her since then so I don't know.

My point is that what you are doing is something that many, many, many, many, many, many, many, many, many, many, many, many, many, many, MANY, people don't have the guts to even try, much less stick with it. And that's what you are doing; Sticking with it. Discipline is a rare thing, and it's definite manifestion is even rarer. And even rarer still, with every form of media aimed at telling people how they should live or do things, with this media especially geared to teenagers and young adults, and then, even more specifically, women, it is exceedingly rare to see women who are able to break from those pressures and do something like this. So bravo on your achievemnets so far, and I wish you many happy training sessions.




Y'know... This was originally meant to be a lot shorter, but, I just started typing and I couldn't stop. Then the message just took a broader and broader range, and I'm sorry for wasting so much of your time...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 19, 2009, 12:15:13 PM
Thanks, Spenser. I appreciate the encouragement (although what you call "discipline" some might call "obsession," or just "sheer stubbornness" ;)). It's nice to hear something like that every once in a while. :)

Actually, I'd like to take a moment just to say thanks to all of you who've posted in this log. You've all been very encouraging, and I don't think anyone here has ever told me - even once - that I can't do something. I've been dealing with some very misogynistic stuff lately out in the real world, and it has reminded me how nice it is to have a place like this where people don't tell you that you can't (or shouldn't) do something just because you're a woman. Thank you.



February 19, 2009:
Rest day #2. I can do this...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on February 19, 2009, 12:39:29 PM
On the contrary -- i get really pissed when women tell me they can't do something because they are a girl.  If women can do this, they can do anything physical:

http://www.youtube.com/watch?v=iavq_y20thc
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 19, 2009, 12:53:54 PM
Lol, true! I totally agree with you. We can do anything we put our minds to. Unfortunately, there are a lot of people who don't share that point of view. And, apparently, some of them feel compelled to tell me so. :P


...MAJOR props to the ladies in that video, btw! That was freaking awesome!!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 20, 2009, 04:02:47 PM
February 20, 2009:
I managed to behave myself and take it easy for both rest days (with the exception of moving some tables around for my ESL students). Yay, me!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 22, 2009, 01:41:23 AM
February 21, 2009:
Dancin'. :)

Better part of 5 hours.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 22, 2009, 09:50:37 PM
February 22, 2009:
Open gym! ;D


I feel like I got a lot accomplished this week. :)

(Oh, and yay, blood blisters. And peeling calluses. :P)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 23, 2009, 09:37:53 PM
February 23, 2009:
Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 24, 2009, 08:53:23 PM
February 24, 2009:
Kiddie concert! So instead of orchestra rehearsal for 2.5 hours as usual, today I had a mini-rehearsal with the little kids, a short concert for their parents, and then normal grown-up orchestra rehearsal. So I'm kinda tired.

Something weird is definitely going on with my body right now. Recovery times are still kind of lagging a bit. So, rather than doing my normal thing, I opted for a modified version of the APK WOD. Here it is as prescribed:

Here's what I did:

Hopefully the lower intensity of this WOD helps with the recovery time. If not, I'm going to have to start looking for other explanations.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 25, 2009, 10:42:58 AM
February 25, 2009:
Not quite as much muscle tiredness today. Maybe I really need to rearrange my schedule and focus more on alternating between low intensity and high intensity. Or maybe I still need to adapt further. Hmm.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 26, 2009, 08:59:11 PM
February 26, 2009:
Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 28, 2009, 11:28:02 PM
February 27, 2009:
Rest day (unplanned). I'm starting my new job on Monday, and my new employers sent me three books I'm trying to have read by then. All said and done, it's 1537 pages to read in a little over four days, so I opted to just keep at it.


February 28, 2009:
Went to open gym today, despite still having a ton of reading to do. I needed the break, and I needed to get up and move. For whatever reason, though, it ended up being a pretty unproductive session. This was entirely my fault. Nothing was happening the way I wanted it to, I was frustrated, I wasn't seeing progress, and I ended up indulging in some fairly pointless and self-defeating behavior.


And it was at about that point that I began getting *REALLY* frustrated. I kept working on those two things the whole time, alternating between them with similar results. By the time it was time to go home, I was asking myself questions like "What's the point of working so hard and getting stronger if I STILL can't do any of these things?" (bad choice #2) By that point, I was really glad for the long car ride home in the dark with loud music blasting.

I know everyone has good days and bad days. And I know I'm getting stronger (I even made myself an Excel spreadsheet a couple weeks ago, complete with graphs, to reassure myself of that fact). But sometimes...it's just really hard to believe that I'm getting any better at this. (And perhaps that's bad choice #3, to even write that.)

Guess I'll chalk this up to being one of the bad days, and hope that next week is better.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 01, 2009, 08:59:15 AM
you're getting better carolyn, trust me.

Training is hard.  If it was easy, Cirque du Soleil wouldn't be nearly as impressive.

You are getting there -- keep it up!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Megan T on March 01, 2009, 04:29:06 PM
Carolyn, I'm not exactly sure what's wrong with your handstand attempts, but I do know a couple things about holding them that might help:
A) Engage your core
B) Focus on feeling the floor with your hands.  You can practice this in a frogstand, and shift your weight forward and back by pressing in with your fingertips and then with the meaty part of your palm.  When you kick up into a handstand, try to recreate this feeling.  Don't think about what your lower body is doing, holding a handstand is all in the forearms and hands.

Also, I can totally relate to your frustration about slow (and sometimes lack of) progress.  Some days it seems like I haven't progressed much at all from when I first started training.  But then I remember my first precision off the ground, and my first successful kong, and the first time I conquered the university wall...all the little things I couldn't do eight months ago.  I'm sure you've got a similar list...and remember every one of us here is a constant work in progress.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 01, 2009, 06:19:06 PM
Don't think about what your lower body is doing, holding a handstand is all in the forearms and hands.

Everyone is different...for many people focusing on reaching toes to the sky and pointing the toes is crucial to achieving proper balance.  Find some things that people suggest and use them....some will work for you, some will not.  Personally, focusing on stretching tall and reaching for the sky are major for me in my handstands.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 02, 2009, 05:14:34 PM
March 1, 2009:
Rest day. Trying to finish that reading - I ended up getting through about a thousand pages of it, which isn't too bad, considering.


March 2, 2009:
First day working at the new place. It's pretty fantastic. :) I built a bookcase in my office. ;D AND I have a window. :D


I'm beginning to wonder whether I'm doing too much pushing and not enough pulling exercises. The recent addition of the deadlift to my Workout B schedule might help, but I'm not sure whether it's enough. My muscles feel like they're getting all mismatchy. I may keep going for another couple weeks with the schedule the way it is now (or rather, the way it should be), and see how it goes. If things don't feel like they're getting better, maybe add some sort of lever thing...I don't really want to subtract anything else...

Injury note: Muscles in my left shoulder feel off...possibly due to a bad crash landing I remember from Saturday night handstands. This is the shoulder that has chronic issues with joint alignment, so that may be a factor.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 02, 2009, 06:35:02 PM
Focusing too much on push can cause pain like that in your shoulder...

Why aren't you doing pullups or front lever progression?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 02, 2009, 08:15:10 PM
Well, except for last week, which had an abnormally high amount of rest days, I have been working on pullups. For lack of a better plan, I've been doing a Workout A/Workout B type of thing, alternating between the two:

Workout A
Rolls
Handstand stuff
HSPU negatives
Bench press
Shoulder press
Row
Workout B
Rolls
Planche stuff
Pullup negatives (actually, lately these have been jumping pullups, each followed by a negative)
Squat
Deadlift
Lunges

Basically tried to choose stuff I thought would help with my goals, then split it into two days and arranged it in (I think) the right order.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 03, 2009, 04:57:59 PM
March 3, 2009:

Aaand I have to go to orchestra. I'll do the rest when I get back.

----------------------------------

I'm back! On we go...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 05, 2009, 09:28:59 PM
March 4, 2009:
Rest day. I messed around with the pullup bar a bit, trying to do a lever...I'm trying to figure out where this would even GO if I put it into my routine. I'm tempted to ditch the row and substitute lever work instead, since the latter interests me more, but that still leaves me with the problem of having 5 push and 3 pull exercises (if you count the DL, which I'm not sure I should) over the 2 days.


March 5, 2009:
I'm beginning to remember how much harder it is to have a consistent exercise routine when one has a full-time job. Didn't get home until almost 10 (I teach ESL in the evenings on Thursdays), so I'm going to cut down the number of sets on just about everything today in order to get done at a semi-decent hour.


Good night.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 06, 2009, 09:09:54 AM
I think you got too much on your plate.

Pick 2 Pushing Goals, 2 Pulling goals and 2 Posterior Chain Goals.  Then develop a plan of action.  You're working backwards and overwhelming yourself in more ways than 1.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 06, 2009, 10:28:27 AM
Yeah, I think you're right. I've kind of been coming to that conclusion myself lately.

New plan.

Push
Planche
Handstand

Pull
Pullup
Lever

P.C.
Squat
Deadlift


The problem is that I was doing most of the weight stuff b/c I figured it'd help accomplish goals...and out of some vague notion that it'd help with strength issues in my parkour technique as a whole...it *kind of* worked when I had as much time as I wanted to do this (and to sleep), but I don't think it'll work at all anymore.

I think what I'm going to do - at least for the next little while - is just do one thing from each category each day. I think I'll keep the rolls, too, since they're more of a skill thing, and they work pretty well as a warmup. Would that be better?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 06, 2009, 11:11:26 AM
Below are the workouts you can do to achieve your goals...

Planche - Planche Progression Static Holds; Planche Progression Pushups; Pseudo-Planche Pushups
Handstand - Handstand holds against the wall until you can hold for 30 sec against the wall straight; HSPU negatives and mini HSPU work.

Pullup - Pullup negatives; Weighted pullup negatives
Front Lever - Front lever progressions; Front lever progression pullups; front lever progression pulls; Inverted Hang to Hang in FL progression pose.

Squat - Squat
Deadlift - Deadlift

That said, keep the freestanding HS work and the rolls work at the beginning just after or as part of your warmup.  Do one from each category each work day -- work days every other day....you will be off to a flying start.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 06, 2009, 11:25:37 AM
Thank you. :)

Ya know, I don't think I realized how much the overload was stressing me out until just now...and suddenly I feel a lot better. :) I have a plan now!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 06, 2009, 11:31:11 AM
Thank you. :)

Ya know, I don't think I realized how much the overload was stressing me out until just now...and suddenly I feel a lot better. :) I have a plan now!

Glad to hear it.  Let me be a bit more clear though...

Day 1 should be
Planche
Pullup
Squat

Day 2 should be
Handstand
Front Lever
Deadlift

For each of these pick something from the list to do and be consistent!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 08, 2009, 11:42:45 AM
Yep, yep. I understand. :)

March 6, 2009:
Rest day. I really didn't mean for it to be, but I think it ended up being a good thing. Fell asleep in my living room on the couch...woke up 3 hours later and went into my room, fell asleep fully clothed with all the lights on...woke up ANOTHER 3 hours later, and finally managed to turn out the lights and change into my PJs. Sheesh. I guess I really needed the sleep. I've been pushing too hard, and I'm having a hard time getting back into good sleeping patterns now that I have to wake up early in the mornings again. Sleep times have been getting progressively better over the course of the week, but this is still something I need to fix. I think I might start logging sleep for a bit, just to force myself to think about it.


March 7, 2009:
Not much. Out of the house all day, getting set for a benefit dinner thing for the orchestra I'm in.


March 8, 2009:
Sleep: 9 hours. ;D MUCH better.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 10, 2009, 04:12:28 PM
March 9, 2009:
Rest day. 6.5 hours of sleep...better than last week. I've been trying to go to sleep 15 minutes earlier each night. I just can't stand the thought of going to bed at 10, but maybe if I work up to it...Ick.


March 10, 2009:
Sleep: 6.75 hours.


Off to orchestra...come to think of it, a rehearsal night may not have been the best time to try front levers for this first time. Hmm. This'll be fun! :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on March 10, 2009, 06:46:19 PM
Here's something that might help your FL stuff, at least since your just beginning... First and foremost, mkake sure you have a solid grip and can hold on for at least 30-ish seconds and preferably, something real soft, like REALLY soft to land on, if you doubt your grip strength.

Hang from the bar and try to lean back as much as you can, don't worry about stopping at front lever position, just try to get all the back into a complete inverted hang (if you can, bend your legs over the bar for extra support, readjust your grip, then go from there) Once you are completely, or almost completely upside down, work on just hanging there with your arms and feeling how the muscles work and whatnot. try to get an inverted hang for a good 20 seconds and then work towards a tuck planche.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 10, 2009, 07:57:13 PM
Hmm, thanks for the idea! My grip strength is pretty good (16 years of being a cellist = fairly high translation to grip strength), but I'm not sure I have enough overhead clearance to try this one at home. It'll be a good one for the gym, though!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 11, 2009, 08:03:16 AM
March 11, 2009:
Rest day. 7 hours of sleep...kinda. That's when I turned the light off, anyway. I was just staring up at the ceiling for what seemed like a long time. Stupid daylight savings time...still has me all screwed up. :P


Random weirdness: I noticed last night when I got to rehearsal that my right arm was covered with dozens of tiny red marks, mostly in the general region of my bicep. They almost look like freckles, there are so many of them. Could I have caused that by doing my max time handstand?? ??? It's like I burst tiny blood vessels or something...Yikes!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Charles Moreland on March 11, 2009, 08:33:27 AM
Here's something that might help your FL stuff, at least since your just beginning... First and foremost, mkake sure you have a solid grip and can hold on for at least 30-ish seconds and preferably, something real soft, like REALLY soft to land on, if you doubt your grip strength.

Hang from the bar and try to lean back as much as you can, don't worry about stopping at front lever position, just try to get all the back into a complete inverted hang (if you can, bend your legs over the bar for extra support, readjust your grip, then go from there) Once you are completely, or almost completely upside down, work on just hanging there with your arms and feeling how the muscles work and whatnot. try to get an inverted hang for a good 20 seconds and then work towards a tuck planche.

While this is a decent suggestion, I've found that if you are unable to hold a tuck FL, the best thing to do is to start doing sets of knees to elbows. To do this properly, hang from the bar completely and without letting your elbows bend, do a tuck with your knees and rotate your torso until your knees touch your elbows. If you need to help yourself out a bit, your can either swing slightly to give yourself a little momentum to work with or bend your elbows enough to get you up.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 11, 2009, 09:12:51 AM
If you are going to swing slightly I would suggest focusing more intently on the negative aspect of the K-2-E.

March 11, 2009:
Rest day. 7 hours of sleep...kinda. That's when I turned the light off, anyway. I was just staring up at the ceiling for what seemed like a long time. Stupid daylight savings time...still has me all screwed up. :P


Random weirdness: I noticed last night when I got to rehearsal that my right arm was covered with dozens of tiny red marks, mostly in the general region of my bicep. They almost look like freckles, there are so many of them. Could I have caused that by doing my max time handstand?? ??? It's like I burst tiny blood vessels or something...Yikes!

Not quite sure.  Picture?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 11, 2009, 06:43:54 PM
Mmmkay. The zoom button on my camera isn't working, so this is the best I could do. Left-handed, mind you!

You can only really see a couple of the bigger marks, but there are literally dozens and dozens of (out-of-focus) smaller ones.



EDIT-Wow, that's out of focus. I'll see whether I can find a pic of something similar online.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 12, 2009, 08:22:30 AM
nice arm <3
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 12, 2009, 07:42:49 PM
Lol, thanks! :P The image does get bigger if you click on it, but it's still not really sharp enough to be helpful in this case.

Yeah...so I can't find anything online that looks like this. WebMD and the Mayo Clinic diagnostics are unhelpful; the only thing I could find that was even remotely similar was a thread on the forum for Men's Health (which I regard with suspicion) that was talking about something similar appearing on a guy's arms after deadlifting. And his pics are even blurrier than mine. My "freckles" are all fading to an old-bruise sort of color, so I'm just going to assume that it was related to damaged blood vessels, and not worry about it unless it happens again.



March 12, 2009:
Sleep: 7 hours + a few minutes.

So...I finally got myself a gym membership! :D It's at one of the mega-super-duper-crazy-huge gyms, but they have all the stuff I need, and decent rates, so I can work with it. Order here is a bit mixed up; I went right after work when everybody and their brother was trying to get a workout in, so it was a bit busy. I'm going to have to work on finding somewhere (perhaps an empty classroom) open enough to do my rolls. Or I could just continue to do that part at home.

Later, after supper and teaching class, I went home and did these:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 13, 2009, 07:25:04 AM
March 13, 2009: (Friday the 13th! Oh noes!! :P ;))
Rest day. Sleep: Slightly less than 6 hours. :-\ Oops...succumbed to the lures of AIM and talking with my sister who's away at school.

+1.5 hour nap
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 13, 2009, 05:35:58 PM
  • Squats:
    (last time: 50# + 13# bar = 63# total)
    4x5, 65# SQUAT RACKS ARE AMAZING!!!! ;D It's so nice not to have to maneuver the bar up into position. Or to worry about serious bodily harm if I drop a weight. I was, however, slightly psyched out by the nearly floorlength mirrors that covered the walls - it's really weird to do this while staring at myself the whole time...
  • Assisted pullups: 3x5, 100# assist (ugh!)...these are probably worth doing at least sometimes. Doing the concentric for once felt very nice. :)

If you are going to do assisted concentrics then definitely do linear progression.  That is, start the first day with some weight (like 100# assist) at 3x5.  The next time you go in, jump up 10# (90# assist, in this case), and do 3x5 again.  Keep doing this unttil you physically CANNOT advance in 10# jumps anymore.  There is a difference between a physical impossibility and you thinking "oh i just don't think i can do that"...trust me.  You will go in more than 1ce thinking that and then walk out surprising yourself.

When you can't go up by 10# anymore, start doing 5# jumps.  Then smaller jumps like 2.5#.  By the time you get to 2.5# jumps you should be doing weighted pullups/chinups at that time :P  if not, you can stack a little 2.5# plate on top of the bunch.

Do the same with your squats.

Let us know how it goes!

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 14, 2009, 10:32:49 AM
Cool. I'll definitely keep doing those, then. :)

March 14, 2009:
Sleep: <5.5 hours.

Sweet! Second time I've gone into the gym since I signed up, and I'm already pissing off the employees! ::) New gym members are required to do an orientation-type thing sometime during the first 2 weeks, and mine was today. The personal trainer guy who was supposed to be showing me stuff was really confused by the fact that I had clear, well-thought-out goals, and by the fact that I'm not interested in toning - or in losing weight. I think I'm insulted! Here's what he had me do:


He also says I shouldn't do squats or deadlifts, b/c I'm not strong enough and I'll hurt myself. I told him I had a workout plan, and politely tried explaining it. He insulted your workout plan, Chris. ::gasp!:: :o Then he tried to convince me I need to sign up for personal training so I can have a trainer plan all my workouts for me and monitor my diet for me (I know I'm not super-knowledgeable when it comes to working out, but seriously! >:(). I *politely* declined. Then I went and did MY workout.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 14, 2009, 08:27:43 PM
The guy is a tool and has no idea how to train people for strength.

That said, do be careful of injury.  The program you are on *is* high intensity but if you work up slowly (as you clearly are...) then you will be just fine.  If you ever have second thoughts, feel free to ask.  If you ever feel like something is "not right" then skip it.

For god's sake, though, you are doing DLs with an empty bar.  Like you never had to pick up something 45# before?  If nothing else, you are training to pick things up off the ground properly....

Make sure your form is stellar.  If you can video yourself that would be great.  It would be ever better if you could post those vids here for us to make sure you are doing things properly.  I have a feeling if you ask this guy (or anyone else in your gym...) for advice on form you might learn very improperly....

You're very driven and very smart Carolyn.  Train as smart as you are training and you will be a beast in no time!  Don't forget skill training so that you can be an amazing traceuse as well as a strong one! :P

EDIT: By the way, what did he say about the methods we laid out for you here? :P  Do bear in mind that you are a woman and women are...abused...in this industry.  It's very easy to convince a woman they need help in the gym. 

Whenever I go into a new gym i get the same BS deal.. "you should see a trainer!" then I say no, they ask why, I say I have a plan, they ask what it is...then they shut the hell up and leave me alone.  Funny how I don't get treated like you get treated, isn't it?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 14, 2009, 10:08:40 PM
Yeah, he was kind of a tool.

I'm not worried, b/c I feel like I know what I'm doing - at least enough to know when NOT to do it. If that makes any sense. And I have great resources, like you guys, to go to when I am confused. :)

Mostly we kept circling around and around and coming back to the same thing. He was absolutely, positively CONVINCED that I really did want to lose weight. Which is just plain presumptuous. And rude. And I don't need to, btw. I'm convinced that weight is just a number, and I'm much more concerned about being able to do the things I want to do (and perhaps having a healthy body composition) than about how much I weigh. I explained this to him, and he kept coming back to "oh, what's your ideal weight?" and "don't you want to lose weight?" and "What about toning?" Again and again and again.

About the things in my plan - I called him on the 10 reps of everything he was recommending for me. I told him that I was going for strength rather than endurance, that strength translates nominally to endurance but that the reverse is not true, and that I normally did 5 reps because I'm trying to build strength, to which he responded with that comment about "laying a base" before doing strength work (because I was too weak to strength train). Too bad he never asked what my prior experience was.

Also, when he pressured me about the personal training, he asked how I planned on reaching my goals all by myself. I told him what the plan was, and how often I was going to be doing it; he came back with "I have to be brutally honest with you. You're never going to be able to do a pullup using that plan." [I don't think there's a smiley that exists that's angry enough for how that makes me feel!] He said that I'm going to plateau and not be able to make gains unless I switch up my exercises every week or two, because your body adapts (yeah, and that's why you increase resistance :P) and exercises become ineffective. And that I'm not going to be able to do that on my own (without his help) because I won't know which exercises to do. That's also when he told me that I shouldn't do the squats or the deadlifts, because I'll hurt myself. Note: He never at any point in time had me do a weighted squat, or any sort of deadlift, so he has no idea what my form looks like, or how strong I am (or am not). He's basing this last bit entirely off of seeing me do two air squats, at which point he informed me that my back and knees are weak.

And then he started in on the weight thing again.

So, what have we learned from this? (1) I'm not smart enough to work out. (2) I'm not strong enough (?!?) to work out. (3) I'm fat. Yeah, that about sums it up. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Liset Reep on March 15, 2009, 04:10:57 AM
"So, what have we learned from this? (1) I'm not smart enough to work out. (2) I'm not strong enough (?!?) to work out. (3) I'm fat. Yeah, that about sums it up."

What a horrible experience! That guy sounds like he was trying to play off what he perceived your weaknesses and fears to be just to get you to pay him to do what he wanted.  Though, I guess that's stating the obvious, huh?

Hopefully you won't be harassed so much (or at all, really) for the other times you go to that gym. :)

You can do it!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 15, 2009, 06:22:13 AM
I would wait about a month or two until you can do a pullup (or 10) and then throw that into his face.  Do the linear progression on the gravitron mixed with negatives and you will have a pullup in no time.  If you want it faster, i would highly recommend using a chinning/underhand grip.

Regarding endurance...yeh you normally want to get for 10 reps on something...but on a movement not on isolations.  That lays a base.  So when you can finally do a single pullup, work up to 10-15 reps.  GTG can get you from 1 pullup to 15 in a matter of weeks.  You can solidify that gain with more strength work...at 3-5 reps.  Funny how that works, isn't it?

You are on the right track, Carolyn.  I would get to your goals (which should be rather fast, given your drive) and then report him to his manager...tell him you are under the guidance of people who are experienced and that he was rude and presumptuous and, now that you hit your goals, wrong and high-pressure. 

I'm also a salesman, mind you, so do keep in mind that imho his sales approach is terrible and he is violating the first rule - know your product.  In this case, the product is the human body and methods of training it.  High pressure is also a bad way to sell things. 

I really hope this is just an isolated incident where you are the victim because if women have to go through this every time they go to the gym then this is very sad.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 15, 2009, 09:01:15 PM
What a horrible experience! That guy sounds like he was trying to play off what he perceived your weaknesses and fears to be just to get you to pay him to do what he wanted.  Though, I guess that's stating the obvious, huh?

Yeah, I think you're totally right. I was just thinking about what would've happened if he'd tried this on somebody who had a problem with fears like that - the outcome would NOT have been pretty. :-\

I really hope this is just an isolated incident where you are the victim because if women have to go through this every time they go to the gym then this is very sad.

It doesn't happen every time. I've been a gym member before, and this case was extreme. Things like this happen on a disturbingly frequent basis, but most of the trainers I've encountered have at least been able to listen and have encouraged *real* training for women. Heck, the guy who signed me up for this particular gym (a different person) actually thought it was cool that I was interested in the squat racks.



March 15, 2009:
Gymnastics open gym! (There wasn't an open gym session last week, b/c the guy who runs it was on vacation.)


Wow, that really covered a lot of different stuff! Training wasn't very focused tonight (as far as I was concerned), but it was fun and at least somewhat productive.


EDIT- Sleep: 7.5 hours (and then woke up on my own), +3 hour nap at Mom and Dad's house. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 16, 2009, 09:46:10 AM
March 16, 2009:
Sleep: 5.5 hours. I'm taking a rest day today, since yesterday really wasn't one...lotta stretching...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 16, 2009, 07:10:53 PM
This isn’t exactly a log entry, but I wanted to write about this because it has been on my mind and heart a lot since last weekend (see above entries if you don’t know what I’m talking about), and then I saw the comments after this article (http://www.americanparkour.com/content/view/3669/1/). If you’re reading this log (and I realize I only reach a very small number of people), I just wanted to encourage you to keep going, no matter what people say or do to discourage you. If I reach even one person it’s worth it, and it’s MY log, dammit, so I’ll write what I want.

First off, don’t worry about your weight. Weight is just a number on a scale. I’m not saying to completely disregard it; if you suddenly start gaining or losing 20 pounds in the course of a few weeks, you should definitely be concerned, but it’s not the only (or even the best) measuring stick you should use. Don’t worry about what other people say your weight should be. Don’t worry about looking like this model or that actor; you cannot look exactly like any other person, or have their abs, or their shoulders, or whatever. Your genetics are different, and even if they weren’t, even if you were their identical twin, you would STILL have differences. What you CAN do is look like the best possible version of yourself.

The number of pounds you weigh tells you almost nothing about yourself. Since I started learning parkour in July, I’ve gone from a size 12 to a size 8 (actually, it should probably be a size 6 at this point, but I don’t have the money to replace that much of my wardrobe yet again), so there have obviously been some changes going on in the way I look. Want to know how much weight I’ve lost during that time? Between 5 and 7 pounds, total. Muscle weighs more than fat, and if you start training seriously, you’re going to be building some muscle. It’s entirely possible for you to lose fat (and inches), but still see numbers on the scale going up or staying the same.

It’s also possible to have very different body composition while maintaining the very same weight, so what you should worry about is the composition – the percent fat compared to the percent muscle – of your body. And even those numbers will vary from person to person, even among healthy individuals. Weight certainly doesn’t dictate who you are as a person, and if you’re happy with a higher percentage of fat than normal, or a higher percentage of muscle, kudos to you! Keep it, if it makes you happy. Don’t change your body to make anyone else happy; change it to make yourself happy. You, and you alone, have the power to do that.

I’ve had two different boyfriends (note the past tense here) who tried to get me to start working out so that I could conform to THEIR ideas of beauty. I dug in my heels and flat-out refused, because pleasing another person with the shape of my body, which belongs to ME, is not on my agenda. Like me for who I am, as I am now, or don't bother. Now that I’m doing something for myself, something that I love, I’m seeing changes and I’m liking them. I’ve worked hard for them, and I’m proud of myself. I know it’s not socially acceptable to say this, but I’m happy with the way I look. I like me. Changing the way you look for another person is never worth it, and it rarely sticks. Changing the way you treat your body, and yourself, is something that is ultimately up to you, and something that you should only do for yourself. I think it’s worth it in the long run; you have to make that decision on your own.

One last thing, and then I’m done. Women can do anything they want to do. Ladies, don’t put yourself down because you’re a woman in this sport (or any other), and don’t let anyone else do it either. Women are just as capable of doing parkour as men are. Just look at all the women in that video if you need evidence – or inspiration. It’s true that men on average start of with a higher base strength (and by “base” here, I mean the starting amount in an untrained individual), but women on average start off with better flexibility. We can learn balance skills more quickly, and we gain strength at the same rate as men, percentage-wise. Our muscle fibers are identical in every way at the cellular level. Plus (added bonus), after training, our recovery times are faster on average than men’s recovery times.

Our advantage lies in finding our strengths and exploiting them, and finding our weaknesses and working to mitigate them. Who do you think will get better faster: a person who trains regularly and diligently, or someone who doesn’t try and doesn’t care? Work hard, and you’ll see results. That’s not going to change just because of your gender. In the end, you’re only competing with yourself.

We’re not any better – or any worse – than men at training parkour. Just different. And we can do this.

[/tirade]
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on March 16, 2009, 07:39:40 PM
+1

Respect
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Eddington on March 17, 2009, 09:25:01 PM
+ 1

It takes a hell of a strong resolve to not feel down when you don't measure up to some standard or another. The fact that there are so damned many standards doesn't help a lick. I think you've displayed some real courage here Carolyn, the kind that will get you to almost any goal you set. Godspeed.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 18, 2009, 06:08:29 AM
I'm glad I got that all written down. I feel a lot better now. :)



March 17, 2009:
Happy St. Patrick's Day!! :D Yay for my 6%-12% Irish background, lol. ;)

6 hours of sleep. The weatherman said we could hit record highs, around 74, which is extremely awesome. So of course I had to go practice outside for a bit! This random guy caught me vaulting over a fence just outside the front door after work, so I figured I'd better take things elsewhere... :P Ended up at a random nearby playground, and spent about 30 minutes outside, just playing. Nothing focused. I also ran just enough to remind myself how much I loathe running. It felt so good to be practicing vaults outside again, though. :)

This was intended to be a warmup, with me heading over to the gym (a different branch than last time, b/c it's on my way home from work) and starting to do work before I had much of a chance to cool down, but I ended up getting stuck in road construction traffic. Bleh. Anyway, here's what happened once I got to the gym (still at least semi-warm...):


Orchestra.



March 18, 2009:
8+ hours of sleep. It was only supposed to be 7.5, but I hit the snooze button on my alarm clock so many times it just stopped going off altogether. I think I set new land-speed records running around and getting to work more-or-less on time...

-----
Went for a hike on the path at the prairie preserve (can you really call it a "hike" when it's on a prairie?). Not long, just a couple miles. Still pretty much a rest day.

PS: I feel like curb-balancing while wearing heels should get extra points (either that or points off for stupidity).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 19, 2009, 02:47:06 PM
March 19, 2009:
Sleep: 7+ hours. Not bad.


Handstand stuff when I get home, once again. At least that way I'll be able to get my rolls in. Should've done it when I first got here - there's no space now.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 21, 2009, 11:51:21 AM
March 20, 2009:
7+ hours of sleep. Rest day.


March 21, 2009:
5.5 hours of sleep. What can I say? It's weekend.

Helped set the stage for tomorrow's concert. 3 hour rehearsal. My left shoulder almost always decides it wants to get misaligned after running through a symphony or a concerto with minimal interruptions, so it wasn't really a surprise when it happened again today - we had one of each. Still feeling kinda wonky. :-\

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 22, 2009, 07:36:59 PM
You know, I think I need to be more ambitious with that new goal. I'm setting it for 1xBW instead. So there. :P

March 22, 2009:
Sleep: 8 hours. Rest day, mostly. Concert (my shoulder actually stayed where it was supposed to be, all the way until about halfway through the second-to-last page of the very last piece, which is good). I was going to go to the gymnastics gym, but due to some technical difficulties the concert got done late...and my little sister is home on spring break, so I went and did some light PK with her instead.

Precisions, balancing on curbs and a chain, a little climbing. I lazy vaulted a fence that normally would've scared me too much to try it, and I did just fine. :) Also - and this is awesome - I got all the way across the monkey bars at the playground! Yay! I've never been able to do that - I couldn't even do it when I was a little kid! :D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 23, 2009, 04:00:21 PM
March 23, 2009:
Sleep: <7 hours.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 24, 2009, 04:36:05 PM
March 24, 2009:
Sleep: ~8 hours. Rest day.

Introduced my friend to some of the basics. A new traceuse is born! :D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 25, 2009, 03:33:34 PM
March 25, 2009:
Sleep: 6+ hours.

Definite lack of warmup today. Short on time. Need to fix that.


EDIT - I think something is wrong with me. I went to my parents house for dinner, and chose to forgo ice cream AND chocolate in favor of vegetables...weird...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 26, 2009, 07:13:17 PM
March 26, 2009:
Sleep: ~7 hours (?) I think...I forgot when I went to sleep...Rest day.

Indiana Jam tomorrow, woot! ;D ;D (Can you tell who's a little excited? :P)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 27, 2009, 08:51:54 AM
March 27, 2009:
Sleep: 5 hours. :( I think I'm getting sick. Random body aches, scratchy throat, cough...awesome timing.

Prolly gonna head out to IN tonight anyway, and hope I feel better when I wake up in the morning.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 31, 2009, 03:06:29 PM
March 28, 2009:
Severe miscalculation on my part...every time I've had those symptoms in the last couple months, a good night's sleep took care of it. Not so much this time... :-\ Ended up feeling pretty much the same for the duration of the jam, and taking it easy. Worked on some stuff a little bit, but mostly just ended up watching people do their thing, which wasn't all bad. Things I worked on:


Even though I didn't end up doing much, it was fun to watch everyone else. The Indiana parkour people are pretty awesome - I hope I have the chance to go train there again sometime, preferably sometime when I'm feeling 100%. :)



March 29-31, 2009:
Woke up feeling absolutely horrid on Sunday. Left early, w/o even going out. This turned out to be a good thing, since it meant that I wasn't training outside when it started snowing. :P

Sunday through...er...now: Slept, pretty much all day. This bug took me OUT. It was tolerable until Sunday afternoon, and then, BAM, everything went downhill. I think that's probably when the fever showed up. :P At some point, it became really important to me that I find a function to describe the appearance of new dots on a binary clock/binary counter...it's f = 2^(n - 1) as n goes to positive infinity, btw, in case anyone was wondering...

I foresee a few extra rest days coming up in my future.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 01, 2009, 12:05:13 PM
April 1, 2009:
Sleep: 8+ hours. Rest day. Went back to work. :P

What've we learned, kids? Don't push yourself when you're sick.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 02, 2009, 07:43:10 AM
April 2, 2009:
Sleep: unknown. Lights out to lights on was close to 8 hours, time spent sleeping was considerably less. Kept waking up for no apparent reason.

Rest day. :( Can this count as my rest week??
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 03, 2009, 12:47:28 PM
April 3, 2009:
Sleep: ~8 hours. Rest day, again. Lame. :P

Lungs are finally starting to clear out, which is good - yesterday the cough was getting worse again, which made me uber-paranoid, b/c I have a strange proclivity for getting bronchitis and pneumonia. Things aren't entirely back to normal yet, but there's less of a fluttery/wheezy feeling in the the bottom of my left lung today.

Might actually be able to try doing something again soon.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on April 03, 2009, 12:56:16 PM
I have a strange proclivity for getting bronchitis and pneumonia.

Getting all of your vitamins and minerals?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 03, 2009, 01:15:34 PM
I wasn't at the time. Am now, though! :)

I pretty much lived on Ramen, pizza, bread, rice, & milk through most of college. Oh, and Spaghetti-O's. :P No doubt I was deficient in a lot of things...which is probably the reason I used to get sick all the time. I'm hoping that eating better for the last year or so - oh, and actually getting up off my butt and moving - will have helped me out enough that I can avoid another recurrence!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 04, 2009, 08:17:45 AM
April 4, 2009:
Sleep: ~8 hours. On a Friday!

I'm feeling signifigantly less sick, but still far from 100%. Sometimes, in that stage, getting up and doing something actually helps me get better faster, so I decided to do a watered-down version of my workout today. The idea wasn't so much to challenge myself and encourage muscle growth as to just "wake up" my body somewhat.


Feels about right. Got blood moving, but didn't cause too much respritory distress. We'll see. ::fingers crossed::



Random note: Ladies locker rooms at fitness centers smell *really* BAD. Not even a whiff of BO, but there are just too many competing (strong!) perfumes. Yuck.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 05, 2009, 05:22:24 PM
April 5, 2009:
Sleep: 10 hours, + 2.5 hour nap. For some reason (hopefully not the activity yesterday, but I suspect that may be the culprit) I've been really really tired all day. Still coughing. Stupid flu virus. >:(
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 07, 2009, 09:25:22 AM
April 6, 2009:
Sleep: ~7 hours. Lungs finally seem to be close to functioning properly - feels like the fluid in the left one is finally gone. Still coughing, but at least now I can sing again. Random extra rest day, just because.



I've been doing some research while I've been stuck inside, and I found some very interesting information. I seem to have relapsed a bit on my knee overuse injury from this winter: I've been feeling some achiness below and to the outside of my patella on my right knee for the past few weeks. My theories regarding this relapse:

1) One obvious cause would be the sudden transition from wearing all flat shoes all the time to wearing high heels 5 days a week at my new job. This obviously causes ankles, knees, hips, and back to all function in ways they weren't designed for, and I noticed the pain reappearing soon after I started doing this. I've corrected this problem as much as possible by replacing heels with flat dress shoes (as if I needed or wanted more shoes :P).

2) The other cause is probably related to scar tissue in my right ankle, which restricts my ROM in the ankle. As a result, my right knee has to compensate for the lack of bending in my ankle. So the knee bends more and at a slightly different angle than it should. This might be what caused the original overuse injury in the first place, way back in December/January. Not sure how to fix this one. I've been working on ankle flexibility as much as possible (stretching, balance work, massage when I think of it), and I've actually been experiencing occasional sharp pain in the muscles/connective tissue/whatever surrounding the scar tissue, which suggests...something is happening; I don't know whether this is good or bad.

3) This article (http://www.bodybuilding.com/fun/peak43.htm), which I found very interesting, suggests some other possible causes for knee pain. I definitely haven't torn my ACL, but some of the same ideas involving increased stress on the joint might still apply. I may incorporate some of their ideas into my training, but I don't plan on endorsing their whole prescribed regimen. Balancing quad/hamstring strength seems like yet another good reason for women to squat and deadlift, though!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 07, 2009, 03:59:22 PM
April 7, 2009:
Sleep:7+ hours. I actually thought about restarting training today! I feel like a person again! (Even though I'm still coughing and get tired too fast.) If orchestra goes well tonight, I think I'll start again tomorrow. :D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 08, 2009, 02:53:28 PM
April 8, 2009:
Sleep: 6+ hours. Whoops! Went back to the gym today...mixed results.


 :-\
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 09, 2009, 06:37:56 AM
April 9, 2009:
Sleep: ~8 hours. Rest day.

Scratchy throat started coming back a bit last night, so I made it an early night, hoping to nip it in the bud. No dice. It's back today. Not sure what else I can do at this point...since when does the flu last 2 weeks??
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 10, 2009, 03:16:53 PM
April 10, 2009:
Sleep: ~7ish... Almost better. I'd like my voice back, though, please! And the coughing can go, too. k-thx-bai.


Ate before going to the gym, and that really seems to have solved some problems. That and beginning to recover from the whole sick-for-two-weeks thing. Lil DOMS from Wednesday, believe it or not, but working today helped.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 11, 2009, 04:36:00 PM
April 11, 2009:
Sleep: 4 hours, +3 hour nap. Rest day.

And I don't feel like crap the day after working out! YESSSSS!~!!!!! ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on April 12, 2009, 10:54:44 AM
April 8, 2009:
Sleep: 6+ hours. Whoops! Went back to the gym today...mixed results.

  • Planche stuff: Assisted tuck planches, 3x5. Not good. Back to just lifting my toes again.
  • Pullups:
    1x5, 100# assist
    1x4(+fail), 90# assist
    1x5, 100# assist (just barely made that last one...dizzy/lightheaded for a minute or two after)
  • Squats:
    1x5, 45#
    3x5, 65# Decided to stick with this today. Probably shouldn't have tried that last set; got stuck at the bottom every time in that one.

 :-\

I know what you mean, but the explanation is simple. What it is, you see, is that extra two hours of sleep you didn't get coming back to bite you in the butt in the form of considerably decreased performance. The night before a workout day, it is very important to have a restful, good nights sleep.


April 10, 2009:
Sleep: ~7ish... Almost better. I'd like my voice back, though, please! And the coughing can go, too. k-thx-bai.

  • Handstand stuff: Walkups, stomach to wall, and one itty-bitty HSPU attempt. Much better than Saturday, but still not back in the groove.
  • K2Es: 3x5. Good! Actually leaned back pretty far on all but the last set. Tried to do it there too, as much as possible, just wasn't quite as awesome (because I was getting tired). It really helps to imagine myself rotating around my center of gravity, rather than lifting my center of gravity.
  • Deadlifts:
    1x5, 45#
    3x5, 65# Knees wobbled a bit. Meh. :-\ Keep the weight low til i can fix it?

Ate before going to the gym, and that really seems to have solved some problems. That and beginning to recover from the whole sick-for-two-weeks thing. Lil DOMS from Wednesday, believe it or not, but working today helped.

What do you mean by wobbled, did you lose form because of it anywhere during the sets? If so I would say to re-evaluate you deadlifts. If not I wouldn't think it to be too much of an issue and would say to keep going, but I'm not an expert on form.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 13, 2009, 07:31:29 AM
I know what you mean, but the explanation is simple. What it is, you see, is that extra two hours of sleep you didn't get coming back to bite you in the butt in the form of considerably decreased performance. The night before a workout day, it is very important to have a restful, good nights sleep.
Thank you, Spenser. Yeah, I know you're right. I just routinely have problems getting to sleep at a reasonable time. :-\ It's one of the *major* weak points in my training. That's why I'm tracking sleep - to keep myself accountable.

What do you mean by wobbled, did you lose form because of it anywhere during the sets? If so I would say to re-evaluate you deadlifts. If not I wouldn't think it to be too much of an issue and would say to keep going, but I'm not an expert on form.
In this case, wobbled = didn't track straight forward and straight back during the lift. Any side-to-side motion = very bad, especially since I'm having knee problems (from something else) already. I'm going to keep the weight on these very very low until I can manage to get the form to be consistently correct. Hopefully I'll have a video in a couple of weeks and you can see what I mean.


April 12, 2009:
Sleep: ~5 hours, +2 hour nap. Schedule-wise, this was supposed to be a work day, but since it was Easter I ended up spending time with family instead. Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 13, 2009, 04:24:59 PM
April 13, 2009:
Sleep: 7+ hours.


Note: I like the way my arms respond when I put things in this order.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 15, 2009, 02:58:06 PM
April 14, 2009:
Sleep: ~8 hours. Rest day, although I did a little playing around with pullups.



April 15, 2009:
Sleep: <7 hours.


Handstand stuff: To be done when I get home.
Did about 10 minutes of trying to step into handstands. This wasn't as bad as I thought it'd be after not working them for the last couple weeks. As a matter of fact, I held a several for about a second, and one of them for 2-3 seconds. Yay! :D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 17, 2009, 04:00:00 PM
April 16, 2009:
Sleep: 7.5 hours. Rest day.



April 17, 2009:
Sleep: ~8 hours.



Just FYI: Guys, when you're at a station doing sets silently and easily - without a sound - then a chick walks up to use the station next to you and you suddenly start grunting really loudly on the next set (of the same thing, w/o increasing weight), women do not think it is sexy/attractive. We tend to think it's really funny. Especially when it's something silly like seated calf raises... :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 18, 2009, 06:08:57 PM
April 18, 2009:
Sleep: 7.5 hours. And it wasn't b/c I had to wake up after that, either! I just couldn't sleep anymore. This fits with what i already know about my sleep cycles. Looks like 7.5 is the magic number to shoot for (for me, at least).

Awesometastic jam day! We were out for about 5 hours, but I have no idea how much time we/I spent on any given thing. It was kind of a guided jam today, targeted at brand-new beginners, which is totally OK b/c I need to work on these skills too. :) And I liked getting feedback and advice. I still feel like such a n00b, even though I've been working on some of this stuff for 10 months now.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 20, 2009, 06:31:20 AM
April 19, 2009:
Sleep: 2.5 + 5 + 2 + 1 hours (fell asleep on the couch...then sleeping in the car on a road trip). Rest day!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 20, 2009, 07:08:54 PM
April 20, 2009:
Sleep: 5.5 hours (uhhmm...I DID take a lot of naps yesterday...)

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 21, 2009, 09:59:15 AM
April 21, 2009:
Sleep: 7+ hours. Orchestra rehearsal later tonight. Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 22, 2009, 03:09:21 PM
April 22, 2009:
Sleep: 6.5 hours.


Little bit of random muscle soreness today...mostly in lats and hamstrings.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 23, 2009, 07:00:57 PM
April 23, 2009:
Sleep: 7.25 hours.

Mostly a rest day, but I did a couple of vaults and precisions. Vaults were lazy vaults over a wobbly railing, so meh. The precisions, though, felt bizarrely...solid. Cool. :)


--------
Also did some random parkour stuff during my walk in the rainstorm. Primarily balance work. Rainboots are not good for absorbing landings.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 25, 2009, 09:15:19 AM
April 24, 2009:
Sleep: 6.25 hours. (Should've been more, but there was a lovely thunderstorm and I decided to go out walking in it - I needed the walk more than I needed the sleep.)

Went for a short walk after work and practiced some precisions. Working on increasing accuracy at a distance (currently accurate to about 4 feet), and decreasing sound at landing.

Trained at home, b/c I was short on time. Therefore, the squats from this workout were deferred to Saturday morning.


April 25, 2009:
Sleep: 5 hours. Bad.


Note: Tried fasting, just b/c I'm curious about its effects on performance. At the time of the workout I hadn't eaten for ~17 hours, and it really doesn't seem to have caused any problems (weird, b/c of my normal blood sugar issues). May have to try this again.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 26, 2009, 09:49:05 PM
April 26, 2009:
Sleep: 9+ hours.

Short walk with my mom. Trying to help her be more active, and that's the best we can do so far.

Open gym at the gymnastics place tonight!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Jeff Martin on April 27, 2009, 03:12:55 PM
hey i just looked at your post training log, im glad that people actually commit like you do!
any way i wanted to know how your mile is know?
im sure it says it somewhere in your log but i dont realy wanna be a creeper and look at all oyur posts
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 27, 2009, 04:09:11 PM
Jeff - Hey, thanks! Over the winter I focused on goals that can be reached indoors. I actually haven't tested my mile times for a while now...I should do that soon! It's getting warm enough now that I'll probably start working on the mile again before too long. :)



April 27, 2009:
Sleep: 5.5 hours. Terrible for a work night! :-\ Rest day.

Muscle soreness today...probably due in part to lack of sleep/recovery time. Mostly affecting hamstrings, triceps, glutes.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 28, 2009, 07:47:51 PM
April 28, 2009:
Sleep: 7 hours.

Workout was really weird today. I'm trying to figure out why I didn't have blood sugar problems after my 17 hour fast on Saturday, but I did today 5 hours after lunch. :P
Went home, b/c I'm sick of dealing with the unpredictability of the gym's silly assisted pullup machines (and none of their bars are low enough for me to use for negatives). Also, my house has carpet for planche work.


EDIT- I forgot: Orchestra rehearsal.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: James Go used to be Gjould on April 28, 2009, 07:59:01 PM
April 27, 2009:
Muscle soreness today...probably due in part to lack of sleep/recovery time. Mostly affecting hamstrings, triceps, glutes.

Are you still sore?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 28, 2009, 08:01:22 PM
Yeah, a bit. Using the muscles helped somewhat, though.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: James Go used to be Gjould on April 29, 2009, 05:34:53 AM
ok.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 29, 2009, 10:50:44 AM
April 29, 2009:
Sleep: Slightly less than 7 hours. Rest day.

Decided that I need to consistently remember to do both a warmup and a cooldown. I used to use my rolls as a warmup, but that just isn't going to work at the gym (I have no desire to roll into a machine), so I'll just have to figure something else out. I should be stretching more than I am anyway, so maybe I can put together a *focused* stretching routine and use that as my cooldown in the future.

Random note: Left elbow has been hurting since Sunday whenever it's at full extension. It has a pretty big (half-dollar-sized) bruise near that bump where the humerus sticks out, so I suspect that I just hit it on something and didn't notice. Keeping an eye on it just in case, though; I don't remember ever having problems with that joint before!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 30, 2009, 06:38:56 PM
April 30, 2009:
Sleep: 7 hours? I'm too tired to figure it out.


No handstand stuff. Nowhere to do it at the gym; too tired by the time i got home (4 hours later...).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 01, 2009, 09:42:45 AM
May 1, 2009: Happy May Day/International Worker's Day
Sleep: 8 hours (unintentionally - thank goodness for my cat, who wanted breakfast!) Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 02, 2009, 01:08:47 PM
May 2, 2009:
Sleep: 9.5 hours. Epic. :)

Gym...Went home...

Oh, and repeated the experiment from last Saturday. 20 hours today. Similar results, but I did notice myself getting crankier than usual towards the end. I may try this again once or twice before making up my mind, but I still do have some reservations. So far I haven't noticed any problems, but I'm a little concerned about the possible effects of combining IF with hypoglycemia. I've been reading up on it a bit, and it seems like there are lots of potentially good effects that are linked to IF, but one of them is "improving insulin sensitivity," which seems like the OPPOSITE of what someone with hypoglycemia (like me) would want to do. However, I've noticed that if I begin while sleeping my blood sugar levels (as observed by me, not measured empirically) seem to level off after a certain point, rather than continuing to spike and dip. This only lasts until I introduce anything new to the system (i.e. food), at which point they go right back to doing what they were doing before. Food for thought...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 04, 2009, 08:42:01 AM
May 3, 2009:
Sleep: 10 hours + 2.5 hour nap. :D

Walk around my parents' neighborhood w/Mom, playing with my new camera.

Gymnastics gym!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Charles Moreland on May 04, 2009, 12:02:54 PM
I'm severely jealous of your sleep schedule.

Rings: Pretty cool that you're working out with them! They will help you build a lot of stability and are a good way to improve your strength fast. In regards to the buckles, I have yet to see rings where you cannot move them up or down on the straps. This seems odd to me. Are these support holds rings turned out or just neutral?

Kong: A double footed block works really well in a gym setting but is not practical outside. A split footed take off allows you to powerfully drive your trail leg high above you which gets you lift in your kong. After your body is extended and the hips are above your head, the knee drive back to your chest creates additional counter-rotation. You will never be able to complete a kong-cat, kong-precision, or anyother complex movement without understanding how to do this.

Handstands: Get in a push up position and walk your feet up the wall until your body is straight and your chest is against the wall. Get your hands as close as possible to wall and hold it for time and reps. This is one of the most effective ways I have seen to not only learn a handstand, but learn one properly and develop the right strength for it.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 05, 2009, 07:50:07 AM
Rings: Pretty cool that you're working out with them! They will help you build a lot of stability and are a good way to improve your strength fast. In regards to the buckles, I have yet to see rings where you cannot move them up or down on the straps. This seems odd to me. Are these support holds rings turned out or just neutral?
Yeah, these rings are kind of funny. If I'd moved the buckles any farther up, the rings would've been too high for me to use, even with climbing on stacked mats. I think I'm just doing support holds with the rings neutral, if that's when they're parallel to eachother, one on either side of me.


Handstands: Get in a push up position and walk your feet up the wall until your body is straight and your chest is against the wall. Get your hands as close as possible to wall and hold it for time and reps. This is one of the most effective ways I have seen to not only learn a handstand, but learn one properly and develop the right strength for it.
I can hold a handstand with my back to the wall, one heel touching, for 1:30 or so. Is it better to do this facing the wall?

As for the sleep...yeah, I'm jealous of my sleep schedule from this weekend too! :P Normally I can't do that, so this weekend was pretty epic.



May 4, 2009:
Sleep: 6.5 hours. Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Charles Moreland on May 05, 2009, 08:27:13 AM
Yes, face the wall. Back against the wall allows you to arch the back (bad) and sag at the shoulder girdle (bad) and also doesn't prepare your forearms well for the stress of holding yourself up in a handstand (bad or not effective).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Alissa J. Bratz on May 05, 2009, 08:31:22 AM
You are making great progress, Carolyn! Keep it up!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 05, 2009, 03:13:33 PM
Thank you, both! I'm trying. :)

May 5, 2009: Cinco de Mayo!
Sleep: 7 hours.

Gym

Gonna go home and do handstands in a bit.

Orchestra: Did a run-through of the Bartok, and the shoulder was OK. A tiny bit of weirdness, but no pain. YES!

Handstands: Just a very little work. It has been a while since I've "walked" up into them, so I worked on that. Note to self: getting out of these is a lot less graceful than when my back is to the wall.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 06, 2009, 11:36:18 AM
May 6, 2009:
Sleep: Somewhere between 6 and 7 hours. (Not good sleep - kept waking up.) Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on May 07, 2009, 02:02:24 PM
Someone please correct me if I'm wrong on this, or if this is not a good idea...

But, something that I just found out today is that if I'm barefoot or next to barefoot, it's a lot easier to watch form, and, for me, to keep my balance on stuff like squats and overhead press.. IDK if this will help you or not, but I just thought that I would chip in the one little bit of advice I had.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on May 07, 2009, 03:16:43 PM
Barefoot is better than squishy shoes on lifts like the squat, DL, clean, Press, etc.

Weightlifting shoes is even better than barefoot since it is more stable.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 08, 2009, 07:37:11 AM
Danke shoen, both of you!

I <3 training barefoot! :) I used to lift that way when I was still lifting light enough to train at home, but (after a few squishy-shoe snafus) I've switched to my thinnest-soled tennis shoes since I started lifting at the gym. It definitely makes a difference!

I also read somewhere on Mark Rippetoe's wiki site that curling your toes can also help you force yourself to push through the heel/midfoot rather than through the balls of your feet, thus recruiting the glutes and hamstrings more than the quads, but I haven't had much luck with that one myself. Any thoughts on that?




May 7, 2009:
Sleep: <6 hours. Fail. (I struggle with this a lot in the spring/early summer every year. I think the lengthening daylight hours mess with my circadian rhythm - either that or I just want to be up and outside instead of sleeping. :P)


Gym...
Drove home (8 minutes door to door)...



Note to self: Remember your water bottle next time you go to the gym. And if you do happen to forget it, do NOT buy a nasty drink called "Isopure" just b/c you're thirsty and it doesn't have carbs.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 10, 2009, 07:20:34 PM
May 8, 2009:
Sleep: Don't remember exact times.

Moving 93 boxes, each of which weighed between 14.2 and 15 kg, for an awesome charity (http://www.fmsc.org/Page.aspx?pid=361). I had a little help on about 10-12 of the boxes, but the rest I did myself. Does it still count as metcon if it's over an hour??




May 9, 2009:
Sleep: 5 hours, +4 hour nap.

Waited in line for 2 hours to dance for under 2 hours. Lame! Was also walking around for most of the early part of the day.




May 10, 2009:
Sleep: 6 hours, +1.5 hour nap.

Walking around for a few hours. Rest day? Weird muscles are tired b/c the walking yesterday and today was mostly done in heels. Also think I'm coming down with a cold.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 11, 2009, 08:28:45 PM
May 11, 2009:
Sleep: 7.25 hours. Still have a lot of congestion in my head...

Was trying to get this done before the grocery store closed, so I cut my rest times between sets in half for pretty much everything.

Handstands: Later at home. 10 minutes practice, stepping into them. Figured out what it feels like when I do it just right (happened once, held 3 seconds). I got a few more short holds while trying to replicate the feeling of the correct motion.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 12, 2009, 08:31:53 AM
May 12, 2009:
Sleep: 6.5 hours + 1.25 hour nap. Still feeling sick (no surprise after that sleep - and I don't have any excuse for it, either). Rest day.

Lower back (spinal erectors, I think) is a little stiff, but not actually sore. Stretching...

Orchestra rehearsal later tonight; there may be a lot of setup involved, since we're not practicing in our normal rehearsal space.




EDIT- Nap added.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 13, 2009, 04:21:03 PM
May 13, 2009:
Sleep: 7+ hours.

Gym...
Drove home (9 minutes door to door)...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 14, 2009, 06:39:19 AM
May 14, 2009:
Sleep: 8.5 hours. ;D Rest day.

30 min stretching. Unexpected side effect of stretching before bed: it makes me reeeeaaalllyy sleepy. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Brandon Haag on May 16, 2009, 10:50:15 AM
hey i was wondering if you can help me out with if the monkey vault?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 16, 2009, 01:12:46 PM
Um, do I know you? What kind of help are you looking for? I'm not an expert on this vault - I can't even do it properly myself! :P



May 15, 2009:
Sleep: 7.25 hours.

Decided to make this a light day, because this weekend is going to be tiring.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 16, 2009, 10:51:20 PM
May 16, 2009:
Sleep: 6-7 hours. Not sure how much it ended up being; not quality sleep. :(

Set up for full symphony orchestra. 3 hour rehearsal.

Just for fun, I thought that just once I'd list everything I mean when I say "set up for a full symphony orchestra." For this concert we had:
Depending on the venue, these may or may not be near the stage. This time wasn't too bad; there were a couple of volunteers to help.


Gymnastics open gym night. :) Kind of unfocused in my training there today - I was messing around with the video capabilities of my camera, and kept getting distracted by new and interesting things to videotape. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 17, 2009, 07:20:40 PM
May 17, 2009:
Sleep: 8 hours. Active recovery? Partial rest day? Something.

Stretching: 45 minutes.

Orchestra dress rehearsal. Orchestra concert - my screwy left shoulder got misaligned midway through the first piece (it was the Bartok, so not entirely surprising). :( Managed to get it functioning better again during intermission, and it did OK during the second half. Cleared stage.

Stretching: 1 hour. I like this stuff!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 19, 2009, 06:32:24 AM
May 18, 2009:
Sleep: 7.25 hours.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 20, 2009, 05:50:02 AM
May 19, 2009:
Sleep: >7.5 hours. Rest day.

Stretching: 30 minutes. I'm discovering that there are some things I can do and some things I can't do with my wonky hip. Other things only work if I adjust them a little. There's still occasional pain in the actual joint itself after that injury in February. As long as I'm careful it's OK, but I definitely need to watch this. :-\
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 20, 2009, 07:06:51 PM
May 20, 2009:
Sleep: 7.5 hours.

Gym...

I'm skipping pullup negatives and planches tonight, because my shoulder still feels really weird from Sunday's concert. I had the chiro adjust it on Monday and it's better now, but it's still not doing what it's supposed to be doing. :(
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 22, 2009, 10:37:38 AM
May 21 and 22, 2009:
Sleep: about 6.5 hours each night. Woke up randomly before the alarm today.

Rest days, soon to be followed by an **EPIC** trip to the (B)East Coast jam! ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on May 22, 2009, 04:21:04 PM
May 20, 2009:
Sleep: 7.5 hours.

Gym...
  • Warmup: Forgot!!
  • Squats:
    1x5, 65#
    3x5, 95# Taped myself and got the videos up here (http://www.youtube.com/watch?v=rd1z9pAn-t0&feature=channel). There are 4 parts, 1 for each set...didn't edit them together.
  • Cooldown: Little stretching.

I'm skipping pullup negatives and planches tonight, because my shoulder still feels really weird from Sunday's concert. I had the chiro adjust it on Monday and it's better now, but it's still not doing what it's supposed to be doing. :(

Hmm... I'm not an expert on form, but it didn't look too bad. The main problem I saw was depth and in some cases it didn't even look like you got parallel. I can't really say anything since I have pretty much the same problem...

EDIT: Somehow typed inside the quotations... O.o
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 22, 2009, 05:33:35 PM
May 20, 2009:
Sleep: 7.5 hours.

Gym...
  • Warmup: Forgot!!
  • Squats:
    1x5, 65#
    3x5, 95# Taped myself and got the videos up here (http://www.youtube.com/watch?v=rd1z9pAn-t0&feature=channel). There are 4 parts, 1 for each set...didn't edit them together.
  • Cooldown: Little stretching.

Hmm... I'm not an expert on form, but it didn't look too bad. The main problem I saw was depth and in some cases it didn't even look like you got parallel. I can't really say anything since I have pretty much the same problem...

I'm skipping pullup negatives and planches tonight, because my shoulder still feels really weird from Sunday's concert. I had the chiro adjust it on Monday and it's better now, but it's still not doing what it's supposed to be doing. :(

Thanks! Yeah, that's pretty much the conclusion I came to. I need to go a lot deeper. ATM, my proposed solution is to back off on the weight and focus on the form until I have it perfect. THEN I'll start working my way up again with heavier weights.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on May 22, 2009, 06:08:39 PM
It really kinda' sucks though... Training alone and trying to do things that require meticulous form with only a few non-human or non-direct/physical resources to teach you.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 27, 2009, 08:23:03 AM
It really kinda' sucks though... Training alone and trying to do things that require meticulous form with only a few non-human or non-direct/physical resources to teach you.

It's not so bad. :) Sometimes it's a little hard, but at least I DO have those resources. I could have none at all, and that WOULD suck. :)



May 23, 2009:
Sleep: 5.5 hours. Had a flight to catch at 6:10 AM, and I was waaayyy too excited to sleep. ::)

(B)East Coast Jam, first day. Lots and lots and lots of random fun stuff. I'm sure I'll miss something, but here's what I've got:



May 24, 2009:
Sleep: Bad. LOL, to be expected. I don't even remember how long I slept, but I kept waking up all night.




May 25, 2009:
Sleep: Went to sleep...sometime after midnight. Woke up (on my own) around 6:15, for no apparent reason. Tried a couple times to go back to sleep. This is 5:15 my time, and I was exhausted - what was my body thinking??




May 26, 2009:
Sleep: 7.5 hours. Just got back from the airport and went straight to bed the night before, so that was the best I could manage. Rest day.



May 27, 2009:
Sleep: Just under 9 hours. :o I don't even remember the last time I went to bed this early! Rest day. Thinking I may have a couple more rest days after this, just b/c I can't remember the last time I took more than 2 days off for something other than being sick (and being sick doesn't really count as a real rest day). We'll see how cranky lack of exercise makes me, and move from there. ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Zachary Cohn on May 27, 2009, 12:12:18 PM
Sounds like an exciting weekend!

Oh wait, IT WAS!!

Great to meet you, and I hope to see you in New York (and hopefully Chicago, if I can make it).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 29, 2009, 05:34:41 AM
Yes, it was!

And...the same, but in reverse. :)



May 28, 2009:
Sleep: 7+ hours. Walked with my mom for about 20 minutes, which means it was pretty much a rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 30, 2009, 01:57:22 PM
May 29, 2009:
Sleep: ~7 hours. Rest day.



May 30, 2009:
Sleep: 1.5 + 6.5 +2.5 hour nap. Rest day. Almost there...I'm getting tired of resting; I want to start training again! :P

/whine
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 01, 2009, 08:18:20 AM
May 31, 2009:
Sleep: 5 + 4 hours. Decided that going from a pretty-much rest day on Monday until the next Sunday night was close enough to an entire week of rest, so I went to the gymnastics gym. It was HOT and humid in there, and the AC was woefully inadequate, so barefoot training was very much the order of the day.




Also, earlier in the day I went for a walk with my sister. We were out for about an hour, and there were shenanigans on the swings at the park somewhere in the middle...



Random note: There HAS been some random stretching this week, but nothing structured or overly taxing, so I haven't bothered to record it in detail.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 01, 2009, 05:25:06 PM
June 1, 2009:
Sleep: ~6.5 hours.

At the gym:

At home:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 03, 2009, 11:09:02 AM
June 2, 2009:
Sleep: 8 hours. Rest day. Did not stretch, although I probably should've, considering that my muscles were a little tight/sore.


I'm thinking I may need to up my intake of fish oil. I've been leery of doing so, since my first encounter with it resulted in odd side effects, but I've since switched to a different brand (Carlson's) and the side effects have gone away. However, I've been being overly cautious with dosage, and I'm not sure I'm taking enough to be beneficial. My joints have been giving me problems lately, specifically my left shoulder and elbow, and my right hip and knee...



And tonight I get to go back to squatting heavy. ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 04, 2009, 07:18:54 AM
June 3, 2009:
Sleep: 6.5 hours.

Gym:


Home (went out w/friends and ate huge amounts of food, so this took place MUCH later):
Decided to test static holds, b/c I haven't done that in a while. Probably could've done better if I'd done this all as part of a single workout, but i can't figure out how to get to the top of a pullup position on the bar at the gym. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on June 04, 2009, 11:20:05 AM
Wow! I can see you've improved a TON since you started posting! Great job! I'm a girl, and I've kinda worked on parkour exercises for about two months, but nothing really structured. I can see a little improvement in myself, but after having read a few logs on here, I've decided to try keeping a log here myself. You are my inspiration! Girl Power!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 04, 2009, 11:54:28 AM
I wouldn't worry too much about which side is more flexible as long as it isn't a significant difference. Like for me my right leg is slightly less flexible than my left, but it hasn't been a problem since it isn't significant enough to really tell a difference.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 05, 2009, 08:01:14 PM
Thanks, Deborah! It's nice to know I've helped someone, even a little bit. :) You can totally do it!


Yep, Spenser, I think you're right. I'll maybe work just a little more on the left to help it catch up to the right, but I don't think I'm going to worry about it too much. :)



June 4, 2009:
Sleep: 7.75 hours. Rest day. Stretched 35 minutes.



June 5, 2009:
Sleep: ~8 hours.

Gym:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on June 06, 2009, 08:31:32 AM
On your deadlifts take a nice deep breath before the reps and hold it...push like you are trying to go to the bathroom.  This is called the Valsalva Maneuver (http://en.wikipedia.org/wiki/Valsalva_maneuver) and will support your lower back.

Make sure you go to the bathroom beforehand, though.  You don't want to have an accident in the gym like some people...and since the sphincter on women's urethra is not as strong as men's it can lead to bad things ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 06, 2009, 12:18:01 PM
On your deadlifts take a nice deep breath before the reps and hold it...push like you are trying to go to the bathroom.  This is called the Valsalva Maneuver (http://en.wikipedia.org/wiki/Valsalva_maneuver) and will support your lower back.

Make sure you go to the bathroom beforehand, though.  You don't want to have an accident in the gym like some people...and since the sphincter on women's urethra is not as strong as men's it can lead to bad things ;)

Oh, push like you are going #1, I was thinking something completely different... <.<
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 06, 2009, 07:01:02 PM
Oh my word...um, thank you, Chris. :P I'll be careful. I'll also see whether I can get some video of myself doing DLs and post it here in the near future.



June 6, 2009: Happy National Parkour Day! ;D
Sleep: ~7.5 hours. Biceps still sore from yesterday.

Went and jammed at the UIC campus downtown. :) Unfortunately I couldn't get there until late, due to a prior commitment earlier in the day. When I got there, theough, this is what I did:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on June 06, 2009, 11:46:34 PM
On your deadlifts take a nice deep breath before the reps and hold it...push like you are trying to go to the bathroom.  This is called the Valsalva Maneuver (http://en.wikipedia.org/wiki/Valsalva_maneuver) and will support your lower back.

Make sure you go to the bathroom beforehand, though.  You don't want to have an accident in the gym like some people...and since the sphincter on women's urethra is not as strong as men's it can lead to bad things ;)

Oh, push like you are going #1, I was thinking something completely different... <.<

Both #1 and #2 ... :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 07, 2009, 09:48:18 AM
On your deadlifts take a nice deep breath before the reps and hold it...push like you are trying to go to the bathroom.  This is called the Valsalva Maneuver (http://en.wikipedia.org/wiki/Valsalva_maneuver) and will support your lower back.

Make sure you go to the bathroom beforehand, though.  You don't want to have an accident in the gym like some people...and since the sphincter on women's urethra is not as strong as men's it can lead to bad things ;)

Oh, push like you are going #1, I was thinking something completely different... <.<

Both #1 and #2 ... :)

Hence, the bathroom before-hand, got it. I could really see how a disaster could happen there, though.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on June 07, 2009, 09:57:49 AM
On your deadlifts take a nice deep breath before the reps and hold it...push like you are trying to go to the bathroom.  This is called the Valsalva Maneuver (http://en.wikipedia.org/wiki/Valsalva_maneuver) and will support your lower back.

Make sure you go to the bathroom beforehand, though.  You don't want to have an accident in the gym like some people...and since the sphincter on women's urethra is not as strong as men's it can lead to bad things ;)

Oh, push like you are going #1, I was thinking something completely different... <.<

Both #1 and #2 ... :)

Hence, the bathroom before-hand, got it. I could really see how a disaster could happen there, though.

To be somewhat inappropriate I will quote Rippetoe ;)

"I strongly advise against intentionally farting whilst moving heavy weights. Sometimes -- especially under those circumstances -- farts have a solid center. "
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 08, 2009, 08:24:22 AM
June 7, 2009:
Sleep: 8.5 hours + 2 hour nap. Rest day. Some stretching for ~30 minutes, but felt stiff and wasn't focusing well.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 08, 2009, 01:33:33 PM
June 8, 2009:
Sleep: 6.5 hours (nap earlier made it hard to sleep).

Gym:


Edit: +45 minutes stretching. Need to figure out how many of these actually have names; right now all I've got for names are "trestle" and "butterfly," although I'm doing a lot more than just those. :P I know what works - I just don't know what to call it!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 11, 2009, 08:18:30 AM
June 9, 2009:
Sleep: 7 hours. Rest day. 30 minutes stretching.



June 10, 2009:
Sleep: 7 hours. Unplanned rest day - it was either exercise or sleep, so I chose the latter. :P Minimal amount of stretching.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 11, 2009, 08:26:31 PM
I have kind of fallen out of my routine, and I really need to get back into it. Looking at this, and your dedication, has given me some much needed motivation to get my butt back in gear. Thanks!  ;D

June 8, 2009:
Sleep: 6.5 hours (nap earlier made it hard to sleep).

Gym:
  • Warmup: Trying to learn to kip. Limited myself to ~20 attempts this time! Discovered that if i put TWO risers under each side of the aerobics step, it's the right height (one on each side led to just a little too much stretching up for the bar). I think I'm getting the hang of the heel-toe-up progression, and I managed to push away from the bar a couple times at the top. After that, though, I ended up in an uncontrolled swing back down, and couldn't figure out how to continue the momentum while changing directions. I think I know what to do next time, though.
  • Squats:
    1x5, 65#
    3x5, 85# Slooowwwly ramping the weight back up again. This was OK, but that muscle or whatever that was twinging during the deadlifts was twinging here too. So, I decided to see whether Chris' idea worked on squats too. It does!
  • Planche stuff: Worked on those arm-assisted tuck planches again, and managed a 10 count (won't say 10 second) hold. I have something odd going on in my abs (this is nothing new, I've had it for years) where something in the region of my obliques slips over the tip of one of my floating ribs and gets stuck on the wrong side, and it was definitely doing it today. Annoying!
[/b]
  • Cooldown: Stretching, a little longer than normal, b/c a guy was cleaning the women's locker rooms, so I was kind of stuck there waiting until he was done.

Ha, I'm sorry, but I find that hilarious. Don't get me wrong now, there's nothing really funny about it. But I know exactly what you are talking about, it doesn't happen often, but it happens.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 12, 2009, 07:27:55 AM
No worries - it is pretty funny sometimes! Especially on days when it doesn't pop right back into position and I have to squirm a bit to fix things. :P

And, go! Train! Get yourself back in gear! ;) It's summertime, and the weather won't be this great forever!



June 11, 2009:
Sleep: 8-9 hours (not sure how much was actually sleep, and how much was me staring at the ceiling).

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 12, 2009, 01:31:44 PM
No worries - it is pretty funny sometimes! Especially on days when it doesn't pop right back into position and I have to squirm a bit to fix things. :P

And, go! Train! Get yourself back in gear! ;) It's summertime, and the weather won't be this great forever!



June 11, 2009:
Sleep: 8-9 hours (not sure how much was actually sleep, and how much was me staring at the ceiling).

  • Warmup: Learning to kip. Again! Only, this time, kipping attempts were as far as I got. I was trying to do the push-away thing at the top of the kip, failed miserably on one rep, and wrenched my wonky shoulder. Uncool! It's probably going to be fine in a day or two (I don't feel like any serious damage was done), but it's enough that if I do any focused pulling motions it IS going to get damaged. Called it a day and canceled deadlifts to avoid reinjury.

Ouch, that's a bitch...  :-\

And my obliques don't really do it anymore. I mean that used to happen to me and it was pretty annoying, but now not so much... I don't know what happened, except I got stronger... Maybe in time yours will go away too.

And, yes I did get back in gear. I think the reason I kind of got out of it was because I don't have access to weights like a did and I really like working with weights. But I dealt with it last summer and this summer I guess I gotta' get back in the groove of body weight conditioning...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 13, 2009, 10:01:22 PM
Good job, Spenser! Now the trick is to keep it up. ;) That's the REALLY hard part.

June 12, 2009:
Sleep: 7 hours (?). Was supposed to be a rest day...

Ended up doing a bunch of stuff. Somebody at work found out I do parkour, and decided it'd be a good idea to use it in some kind of promotional material for the company. I told them I'm still new at it, but they wanted to do it anyway. :P Spent a lot of time climbing, jumping, and sprinting over, around, and through various obstacles near my office. And by "a lot," I mean about an hour.

Also drove up to MN for the Midwest Jam. ;D (Shoulder didn't like that much.)




June 13, 2009:
Sleep: 8+ hours. :) Woke up on my own, so that's a good sign.

Midwest Jam:

Really tired...and not sure why. Muscles weren't responding well today, even though I've had two really light days and a couple of rest days in a row. Not sure what's up. Hmm. Could just be an off day?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 14, 2009, 07:28:45 PM
Good job, Spenser! Now the trick is to keep it up. ;) That's the REALLY hard part.

June 12, 2009:
Sleep: 7 hours (?). Was supposed to be a rest day...

Ended up doing a bunch of stuff. Somebody at work found out I do parkour, and decided it'd be a good idea to use it in some kind of promotional material for the company. I told them I'm still new at it, but they wanted to do it anyway. :P Spent a lot of time climbing, jumping, and sprinting over, around, and through various obstacles near my office. And by "a lot," I mean about an hour.

Really tired...and not sure why. Muscles weren't responding well today, even though I've had two really light days and a couple of rest days in a row. Not sure what's up. Hmm. Could just be an off day?

Wait... Somebody wants you to do parkour at your job? Like being paid to do parkour? *Too awesome for an emoticon*

Eh... Everybody has off days it happens... But something I noticed is recently I was having a long series of off days and I could NOT figure out why... Then I remembered that the last time I took a whole week off was over 6 months ago... Yeah... So I somehow managed to rest for 5 days straight, even though I was antsy as a mother, and I noticed a marked improvement in my performance. You might want to think about taking a week off if the last time you did it was more than a few months ago... then again it could just be an odd off day.

Yeah keeping it up actually isn't the hard part... I love moving and doing something so actually doing it isn't hard. No, what's hard for me is adhering to rest days, I just want to move and do something so freaking bad it's unbearable... But than that lead to not adhering to scheduled workouts, generally by lowering the intensity. Pretty much I need more definitive rest days and workout days.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 15, 2009, 06:24:13 AM
Yeah, I know what you mean about the rest days. I just took a rest week the last week of May, though, so I don't think that's my problem. I may just need to clean up my diet (again), b/c I was eating a lot of funny stuff on the trip.

June 14, 2009:
Sleep: 7.5 hours. Drove back from MN, so you can call that a rest day if driving for 7-8 hours counts as "rest." :P

My shoulder did not consider this to be rest, but I managed to keep it from getting too bad. Also, the achy right hip that was bugging me has begun manifesting an occasional sharp spiking pain when I stand with my weight shifted to that side. Both of these issues are probably related to sitting in a car for extended periods of time; I'm gonna ice and be cautious the next few days.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 15, 2009, 08:20:13 PM
June 15, 2009:
Sleep: 8 hours. Well-deserved rest day! Token amount of stretching, but not a lot.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 16, 2009, 06:55:55 PM
June 16, 2009:
Sleep: 7 hours.



+30 minutes stretching at home.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 18, 2009, 06:04:39 AM
June 17, 2009:
Sleep: 7 hours. Rest day. ~20 minutes stretching (would've been more, but I'm trying to adhere more strictly to having a good bedtime :P).

Thinking I may need to start adding some kind of metcon segment at the ends of my gym days...it's still up for consideration. I hate that stuff, but I think it'd probably be good for me. Right now I feel like my ability to sustain light activity over a period of time is severely lacking, and metcon would probably help. I also need to find more time for skills training!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 18, 2009, 10:09:14 AM
June 17, 2009:
Sleep: 7 hours. Rest day. ~20 minutes stretching (would've been more, but I'm trying to adhere more strictly to having a good bedtime :P).

Thinking I may need to start adding some kind of metcon segment at the ends of my gym days...it's still up for consideration. I hate that stuff, but I think it'd probably be good for me. Right now I feel like my ability to sustain light activity over a period of time is severely lacking, and metcon would probably help. I also need to find more time for skills training!

I tried a metcon yesterday, my first one in a while... It was pathetic...  :'(
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 18, 2009, 07:02:14 PM
June 18, 2009:
Sleep: 7 hours.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 18, 2009, 09:19:10 PM
June 18, 2009:
Sleep: 7 hours.

  • Warmup: ~20 kipping pullup attempts.
  • Squats:
    1x5, 65#
    3x5, 95# Still working on going deep enough, but it's getting better. :) Didn't help that the squat racks were busy, so I got fed up and modified the cage for squats...
  • Deadlifts:
    2x5, 65# Wouldn't normally both squat and DL on the same day, but I was checking my form w/my videotape. Conclusion: I think I may have been rounding my back too much.
  • Metcon: Barbara
    RX'd/What I did
    5 rounds/1 round
    20 pullups/10 (60# assist, 75th St. gym's machine) + 5 (70# assist) + 5 (70# assist)
    30 pushups/3x10 (knee pushups; was going to do regular ones, but arms were apparently tired by this point - I literally collapsed :P)
    40 sit-ups/28 + 12
    50 squats/5x10
    Time: ~10 minutes (didn't have a stopwatch, so was using my cell phone). Yeah...I could try to blame this time on the fact that I had a cut on my finger and the bandaid kept trying to come off. But I think I'm going to (wo)man up and just say that it's apparently a good thing I've started doing metcons. Because I need them.
  • Cooldown: Skipped. I was running late for class, and I'd hate to make my students wait...so I went there and then stretched just a bit.

Something I've recently noted about my squats is that if I my legs aren't far enough apart, for whatever reason, then it becomes ridiculously difficult to get deep, even though I have more than enough flexibility to get into a full squat. If flexibility isn't an issue then I would suggest examining how wide your legs are when you do BW squats and ensuring that they really are shoulder width apart.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 20, 2009, 07:32:23 PM
Good thought, Spenser. Thank you! I actually space my feet just an inch or two wider than my shoulders, b/c it's easier with my hip structure. Flexibility might be a bit of an issue, though - my right ankle still has a bunch of scar tissue (very bad sprain spelunking a few years ago), which makes it a lot less flexible than the left.


June 19, 2009:
Sleep: 6.5 hours. Rest day.



June 20, 2009:
Sleep: 6.5 + 1.5 hours.

Swimming for ~an hour. Coming up with different ways to race across the pool. ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 20, 2009, 09:37:00 PM
Good thought, Spenser. Thank you! I actually space my feet just an inch or two wider than my shoulders, b/c it's easier with my hip structure. Flexibility might be a bit of an issue, though - my right ankle still has a bunch of scar tissue (very bad sprain spelunking a few years ago), which makes it a lot less flexible than the left.


June 19, 2009:
Sleep: 6.5 hours. Rest day.



June 20, 2009:
Sleep: 6.5 + 1.5 hours.

Swimming for ~an hour. Coming up with different ways to race across the pool. ;D

If you are comfortable with spacing them that far out, then by all means, just ensure everything is still good and in line.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Max G on June 21, 2009, 11:49:34 AM
my right ankle still has a bunch of scar tissue (very bad sprain spelunking a few years ago), which makes it a lot less flexible than the left.

hey traceuseDS i'm not sure if you've been doing anything to work on the tissue there, but if you sit down and roll the tissue around the ankle on a baseball/lacrosse ball it really helps before doing mobility work or stretching to loosen it up.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 21, 2009, 08:09:44 PM
Hmm. Actually, I probably should be doing that...only ball I have atm is a softball, though; that might be a little too big. Good call!



June 21, 2009:
Sleep: 6.5 + 3.5 hours.


Things I learned today: Do NOT drink water in the midst of a metcon involving a jump rope. Bleehhh...




EDIT-Linked. Also, stretched just a bit before bed. Don't have a time...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 22, 2009, 05:51:15 AM
my right ankle still has a bunch of scar tissue (very bad sprain spelunking a few years ago), which makes it a lot less flexible than the left.

hey traceuseDS i'm not sure if you've been doing anything to work on the tissue there, but if you sit down and roll the tissue around the ankle on a baseball/lacrosse ball it really helps before doing mobility work or stretching to loosen it up.

Foam rolling might just be what the doctor ordered...

http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/feel_better_for_10_bucks (http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/feel_better_for_10_bucks)

That link has a lot of good information in it... But the side pictures can be distracting...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 22, 2009, 07:30:27 PM
Perhaps? This seems like an interesting concept, but does it work as well on tendons/ligaments as it does on muscles?


June 22, 2009:
Sleep: ~7 hours. Rest day, mostly. Spent some time smoothing out my climb-ups on a short wall (shoulder height or so).

Stretched for ~30 minutes. +softball on my ankle...until I have something better. :P



Note: Link updated above.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 22, 2009, 08:02:38 PM
Hmmm... On your deadlifts, I noticed a few things... Remember, I'm not an expert on form, and my deadlift form is something I am a little unsure about myself, but if I could make any suggestions it's this...

1. I don't know if it actually screws with form or not, but it's something I really don't like. Watch your feet very closely, and you'll notice the very heel of your shoe comes off the ground. It's just a touch, but I fell it means you are shifting too far forward.

2. I'm really not sure about this one, but it looks like you had slight curve in your back at the bottom position... It's probably my imagination, but I thought I should point it out...

3. I'm not sure your feet are far enough apart... Then again it's hard to tell from the video...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 24, 2009, 07:05:02 AM
You're probably right on all counts. In particular, I know I have a chronic fight going on to make sure my weight is shifted back far enough in both squats and DLs, and it keeps coming back to haunt me. I'll keep working on it. :)

As far as the spacing of my feet goes, I'm not sure either. I know my feet are spaced closer together when I DL than when I squat. I'm not sure how else to make sure my hands reach the bar in a comfortable way, and still keep them outside my knees, though. I tried out a couple different stances (http://www.stumptuous.com/dork-diva-deadlift-and-stiff-legged-deadlift) when I first started DLing, and the conventional one is the one that felt the *least* unnatural.



June 24, 2009:
Sleep: ~7.25 hours.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 24, 2009, 08:50:37 AM
Okay, so much to say... First try this: Stand up, place your feet at about the same width as if you were doing a vertical jump. Kinda' go half way through the motion to make sure it's a good position and you have that jumping power. There's your foot placement.  Now standing completely erect, you want to try and pull your shoulder blades together and down. This should open up your chest, and very likely you'll notice it is easier to take really deep breaths.

Now keeping your shoulder blades back and your feet vertical jump width apart bend down like you going to pick a really heavy bar of the floor. One thing I should mention is that when you start the pull, you want your hips  above parallel. Keep your shoulders back and OVER the bar, your feet in line, with the bar either touching or very close to your legs, back straight, etc. etc.

Also, what ever happened to the suggestion of barefoot weightlifting?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 24, 2009, 05:06:36 PM
Thank you, Spencer. That looks like a lot of really good advice. :) I think barefoot lifting kind of fell by the wayside, primarily b/c I started lifting at a gym instead of at home (due to the fact that I'm using heavier weights, which I do not own).


June 24, 2009:
Sleep: 7.75 hours or so. Rest day. Gave blood today, so I'm taking it reeeallllyy easy for the rest of the day. Gonna do some stretching later, if all goes according to plan.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 25, 2009, 06:40:57 PM
June 25, 2009:
Sleep: 7.5 hours. Was going to be a work day, but my body informed me that I needed another rest day. So I'm taking another rest day today. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 27, 2009, 09:17:29 PM
June 26, 2009:
Sleep: 6.5 hours. This was my parkour birthday! :D I've been doing this for a whole year now. How cool is that? :)

Unfortunately, I didn't do much actual parkour beyond continuing to film a few more shots for that webisode for work. :-\



June 27, 2009:
Sleep: 6.25 + 2.5 hours.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on June 28, 2009, 07:53:11 AM
My one year was the 22nd, and it's 7 days before my B-Day. Odd how that works, eh? anyways congrats on your ONE YEAR of training pk.

How was your form on those deadlifts? Did it feel good and solid?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 29, 2009, 10:47:23 AM
Thanks! ;D DL form is getting better, slowly. Someone told me to think "chest up" when I'm lifting (I think that goes along with your "shoulder blades/shoulders back" cue), and to actively engage my lats. This, combined with the earlier improvements, seems to have helped more than anything else so far. Looks like I was probably letting my back curve improperly before.



June 28, 2009:
Sleep: 7 + 0.5 hours.

Open gym at the gymnastics gym:

Bizarre level of fatigue today. It was really hot in the gym (despite training barefoot), so that may explain part of it. Also had trouble sleeping the night before. :-\
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 30, 2009, 06:54:12 AM
June 29, 2009:
Sleep: 7.5 hours. Rest day. Stretching: not enough! Need to get on this!! (Also need to remember to record it when I do it - whoops!) Continued pain in the joint of my right hip is making me a little anxious about doing too much with it.

Left elbow also still hurts at both extremes of my ROM (totally bent and totally straight), approximately where the tendon attached to my triceps is...




EDIT - Duh. This was the 29th, not the 30th. Fixed date.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 30, 2009, 08:57:24 PM
June 30, 2009:
Sleep: 6.5 hours.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on July 02, 2009, 08:00:36 PM
Whew! Good job on the Eva!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on July 03, 2009, 11:42:16 AM
Hmmm... Wish I could comment, but I don't have anything productive to say... All I can say is to keep it up!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 04, 2009, 08:48:49 PM
Thanks, both of you!


July 1 and 2, 2009:
Sleep: Averaged 6.5 hours or so with some naps...Both rest days.



July 3, 2009:
Sleep: 8.5 hours.

Worked out in the morning for the first time in a long time:

Maybe I should work out in the mornings more often! (Don't hold your breath, though.)

Also, later in the day: About 7 hours of walking and standing, all said and done. I think I've canvased the entire city of Chicago on foot! :P



July 4, 2009:
Sleep: ~8 hours. Some more walking, but mostly a rest day. Iced my right ankle/foot, and got out the tennis ball b/c the muscles in that foot (even my toes) and the side of my calf are pretty painful today. Hopefully this means that the muscles in both feet are starting to be used more uniformly, and the ones on the right just aren't used to it yet. Going to ice again in a bit.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on July 04, 2009, 09:14:19 PM
July 3, 2009:
Sleep: 8.5 hours.

Worked out in the morning for the first time in a long time:
  • Warmup: ~20 kipping attempts. My step was missing  >:( so I started out on a step that was much too short. This led to a happy accident - someone else who was exercising nearby recommended stepping on one of the odder detachable bars, which actually works much better than either of the other steps! :D
  • Handstands: Temporarily on hold. Giving my elbow a break.
  • Deadlift:
    1x5, 70#
    3x5, 110# Awesome, amazing, fantastic. ;D Fixed a lot of the issues I've been having; used wider stance, put the bar closer to my shins, and actually focused on making sure everything was right *before* lifting anything. The weight practically flew up, and my heels stayed down. I'm sure it still needs more work, but progress has been made!
  • Metcon:
    Realized I haven't timed my mile yet this year (or since fall, actually). Time (on a treadmill, admittedly): 11:35. Is this the first time it has been under 12:00??

Maybe I should work out in the mornings more often! (Don't hold your breath, though.)

Also, later in the day: About 7 hours of walking and standing, all said and done. I think I've canvased the entire city of Chicago on foot! :P


I'm happy your deadlifts are coming together and I hope my advice helped! Believe you me, I know how frustrating form issues on deadlifts can be.

Your mile time is probably a lot better than mine... It seems no matter what I do, my endurance with running just sucks...  :-\

Now if you'll excuse me, I have some flash games to play. (Rest days FTW!)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 06, 2009, 10:39:36 AM
Yep, your advice did help! I especially liked the part about using vertical jump foot placement - I hadn't heard that before, but it really did help me visualize where my feet should be. :)

July 5, 2009:
Sleep: ~8.5 hours. Rest day, again. I've been doubling up on the rest days a lot lately, but I've felt like it was necessary. Apparently these metcons are kicking my @$$. Hopefully that'll get better as I get more used to them. Right foot/ankle/calf still sore today, but less so. Worked on the scar tissue a bit and did some basic mobility stuff.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on July 06, 2009, 01:29:34 PM
Yep, your advice did help! I especially liked the part about using vertical jump foot placement - I hadn't heard that before, but it really did help me visualize where my feet should be. :)

July 5, 2009:
Sleep: ~8.5 hours. Rest day, again. I've been doubling up on the rest days a lot lately, but I've felt like it was necessary. Apparently these metcons are kicking my @$$. Hopefully that'll get better as I get more used to them. Right foot/ankle/calf still sore today, but less so. Worked on the scar tissue a bit and did some basic mobility stuff.

You might want to think about buying a giant pool noodle... That's what I got in lieu of a foam rolle, and it works pretty well
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 06, 2009, 07:29:44 PM
Good thought!


July 6, 2009:
Sleep: 6.5 hours.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 07, 2009, 02:58:48 PM
July 7, 2009:
Sleep: 7 hours. Rest day.

Surprisingly, the Kelly metcon does not have me feeling like crap. :) This is a good sign!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 08, 2009, 07:15:32 PM
July 8, 2009:
Sleep: 7.25 hours.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 10, 2009, 05:39:33 AM
July 9, 2009:
Sleep: 7.5 hours. Rest day. Tennis ball stuff for the ankle.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on July 10, 2009, 08:24:14 AM
Has the tennis ball been helping any?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 11, 2009, 08:41:49 AM
Well, it hasn't been detrimental...although I haven't noticed any huge positive differences, either. I'll keep going with it for a bit and see what happens.



July 10, 2009:
Sleep: ~7 hours.


Skipped metcon for today. I'm thinking about backing down to doing metcons just 2x a week, rather than 3x. Testing to see how that feels.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 12, 2009, 07:23:31 AM
July 11, 2009:
Sleep: 10.5 hours, ftw! ;D

Rest day, although I was carrying heavy boxes up and down stairs for a bit.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 13, 2009, 05:54:35 AM
July 12, 2009:
Sleep: 8 hours + 2 hour nap (b/c I knew the gym session was going to run late...and it did ;))

Gymnastics open gym:
Between 2.5 and 3 hours, just practicing (1) the first steps leading up to being able to do a back handspring, and (2) learning to do a (rather slawnty) forward hip circle on the girls' parallel bars. Heh. Still can't get right-side-up again on either of these w/o a spotter, but progress was made! :)

Also threw down a somewhat-respectable handstand - tapped the wall with my heel when I first went inverted, but managed to bring it away so that nothing was touching, get everything in line, and hold for 4-5 seconds.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 14, 2009, 06:28:07 AM
July 13, 2009:
Sleep: ~6.5 hours (although I *did* try napping Sunday afternoon).

Gym:


Note: Right knee was feeling wonky when I got home, probably due to bad handspring form from yesterday (kept landing with knees bent too far) combined with today's metcon. Iced.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on July 14, 2009, 09:25:19 AM
  • Metcon: Crossfit WOD from 090709
    • 4 rounds for time:
    • Run 400 m
    • 50 squats
    Everything as Rx'd. Time: ~23 minutes. Nearly threw up. :P

YES! Awesome! You're really coming along aren't you?

I almost cheered for you before I stopped myself... lol
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 14, 2009, 03:32:20 PM
Hahaha - Thanks, Spencer! I love how everyone's reaction to me saying I almost threw up is essentially "good job!" ::) That's OK; this is one of the few cases where I'd have to agree. ;)


July 14, 2009:
Sleep: 6.5 hours. Rest day. Elbows fine; knee better, but still gonna ice.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 15, 2009, 05:22:59 PM
July 15, 2009:
Sleep: 7+ hours.

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on July 15, 2009, 06:37:19 PM
A bit of advice you've probably already figured out... Gather up everything you need before hand. That way you don't get any breaks in between any exercises.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 17, 2009, 03:07:08 PM
Haha, that works to an extent. I can't exactly carry all that with me from one end of the gym to the other. I did the best I could, though!



July 16, 2009:
Sleep: 5 hours + assorted attempts at napping. Rest day.



July 17, 2009:
Sleep: 9 hours (frequently interrupted) + napping in the car. Rest day. Getting ready for the Chicago Colossal Jam tomorrow! ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 20, 2009, 08:20:15 AM
July 18, 2009:
Sleep: Close to 7 hours. Chicago Colossal Jam!! :D




July 19, 2009:
Sleep ~6.5 hours. Colossal Jam, continued: Indiana Dunes State Park.

Not a lot of extreme exertion for me. This was just a pretty chill session on the dunes by the beach. I did a few jumps off of a short dune into the sand below and rolled, which was fun. Also attempted a few handstands, but it wasn't gonna happen in the loose sand. The muscles in my legs were burning by the time we finished walking around through the sand, though! It takes a surprising amount of effort to walk any distance through that stuff. Especially when you're already tired from jamming all day the day before.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on July 20, 2009, 06:59:40 PM
I'm jealous of your ability to go to jams...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 27, 2009, 01:03:35 PM
I'm lucky, I live near Chicago so I'm pretty centrally located. :)


July 20-24, 2009:
Rest week...well, almost. Ice was involved, and a tennis ball.



July 25, 2009:
Sleep: 9 hours.

Fun times at the gymnastics gym! Pretty low intensity, but managed to wear myself out eventually anyway. ;) Worked on front handsprings, back handsprings, those front hip circle things on the girls' parallel bars, a little bit of handstand work, and just general activeness. Still just working on the precursors to most of these, rather than the actual movements. Also learned a judo thing to escape when someone grabs you, lol.



July 26, 2009:
Sleep: 9 hours. Rest day.



July 27, 2009:
Sleep: 6.5 hours.

Went and worked out *in the morning* before work. :o I'm going to try this for a week and see what happens...though I'm gonna have to get to bed earlier if I want to keep doing this. :P

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 02, 2009, 04:29:17 PM
Regular posting fail!

July 28, 2009:
Rest day. Orchestra rehearsal for 2.5 hours.



July 29, 2009:
Second attempt at morning workouts.

Ran out of time again. If I'm going to keep doing these before work, I'm going to have to go to sleep even sooner and leave even earlier.[/li]
[/list]



July 30, 2009:
Rest day.



July 31, 2009:



August 1, 2009:
Sleep: 4 hours. Finishing a project that had to be done by 11 the next morning.

Gymnastics gym:


August 2, 2009:
Sleep: 8+ hours, 1+ hour nap. Rest day. Worked HARD last night, and my muscles are telling me so today. Not sore, though, which is good.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on August 02, 2009, 09:50:16 PM
Hows your hip and elbow been holding?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 03, 2009, 06:02:35 AM
Ugh, I should never have said anything about that lack of soreness yesterday! :P I woke up this morning and *everything,* from my calves to my back to my shoulders was sore.

Spencer: Elbow is pretty much 100% OK right now. My hip is still having issues, but I've been icing it regularly and that seems to be helping. It's odd; I can move it straight forward and straight back as much as I want and I'm fine, but if I move it to the side (like in the direction it'd go for a butterfly stretch), there's pain within the joint itself. Current strategy is to keep icing, and avoid motion that causes pain. On a side note, I think this tennis ball stuff is actually helping my ankles. :) Wish I'd known about it, say...5 years ago!


August 3, 2009:
Sleep: 7 hours. Still working out in the morning. I need to make a decision soon about whether or not to continue this.



Cut metcon out today. Too tired/sore from the other day; I think I could use a little extra recovery time.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 04, 2009, 02:50:20 PM
August 4, 2009:
Sleep: 6.75 hours. Rest day. I seem to have recovered. ;) Orchestra rehearsal tonight for 2.5 hours.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 14, 2009, 09:40:09 AM
OK, wow. I've put it off long enough. Time for the epic post of awesomeness:

August 5, 2009:
Rest day. Travelling to CO.



August 6, 2009:
Hiking a bit in the foothills. Bit over an hour, I think. Breathing at altitude for the first time ever = exhaustion!!



August 7, 2009:
First day of the jam! Local PD said we couldn't train the way we were planning to, so we improvised! Ran up and down stadium steps for a bit...or at least attempted to. :P Still couldn't breathe!

I. Climbed. A. Mountain (http://en.wikipedia.org/wiki/Flatirons). :o Also a tree. Having never even SEEN a mountain until the day before, I count this as a major accomplishment. I felt like I was in the middle of a metcon most of the way up, and had to stop and put my head between my knees a couple of times b/c I got so dizzy/nauseous. But I made it!

Practiced my pseudo-kong to a precision outside! I have never, ever, EVER done any vault to a precision. But this was working by the end! WIN!



August 8, 2009:
This was apparently the day for workshops! I'll try to get them all down:



August 9, 2009:
So tired! But by this time I think my lungs were getting at least a little more used to breathing at altitude. I ran all the way around a soccer field w/o stopping, which would've been impossible when I first got there!



August 10, 2009:
Very laid back day.

Flew home. :'(



August 11, 2009:
Home. Kinda bittersweet. Mostly rest day, but after work I did this at the park for about half an hour:

Orchestra rehearsal for 2.5 hours.



August 12, 2009:
Another mostly rest day, b/c my muscles needed it. Lots of tightness, although nothing was really *truly* sore. At a different park:

Walking on the Prairie Path for about an hour.



August 13, 2009:
Woke up early and went to the gym before work:


*Phew* I think that's it. :) Oh yes, I also ate (mostly) good stuff and got (mostly) good sleep for the entire duration of time covered in this post. Go, me! ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on August 14, 2009, 10:23:39 AM
Damn... That was an epic post...  :o
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 15, 2009, 10:49:40 PM
August 14, 2009:
Straight-up rest day.



August 15, 2009:
Sleep: 8 hours. Played a concert.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Sparklefish on August 16, 2009, 01:30:54 AM
August 14, 2009:
Straight-up rest day.

Well earned after the epicness that was last weekend!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on August 16, 2009, 02:38:19 AM
August 14, 2009:
Straight-up rest day.

Well earned after the epicness that was last weekend!

Dammit Beretta, you beat me to it!  :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 17, 2009, 01:36:16 PM
 ;D I agree.


August 16, 2009:
Sleep: 6 hours, ~1.5 hour nap.

Gymnastics gym!

Got home and was all wound up, so I couldn't sleep for ages. :P This is why I've been doing the gymnastics open gym on Saturdays lately - not sleeping until 1 AM is NOT good on a work night!!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 18, 2009, 05:13:38 AM
August 17, 2009:
Sleep: 5 hours. :-[ Fail. Mostly a rest day, although I did help carry some furniture up to a friend's second-story apartment.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on August 18, 2009, 12:50:46 PM
You officially have a 100 posts!  :D

And don't worry, we all have our fail days.  :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 19, 2009, 06:14:49 PM
August 18, 2009:
Sleep: 6 hours. :P Was supposed to go to the gym, and actually woke up in time for it, but then I couldn't find my cell phone! Spent 30+ minutes searching for it, and finally found it under the driver's seat of my car. :P By that time going to the gym would've been pointless, so I went and filled up the gas tank instead. ::sigh::

After work I went out and trained at a park. Barefoot for the first few things here, b/c it just feels better...



August 19, 2009:
Sleep: 8 hours. ;D Rest day!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 20, 2009, 09:35:59 AM
August 20, 2009:
Sleep: ~7 hours.

Morning workout! Still need to work on getting out of the house in time, which probably still means going to sleep earlier...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 23, 2009, 03:57:46 PM
August 21, 2009:
Sleep: ~7 hours. Rest day.


August 22, 2009:
Sleep: ~6 hours. Was gonna nap...didn't. :P

Gymnastics gym. There were a LOT more people there than normal this week (like more than 3 times normal...) so stuff was rearranged a bit to use stuff that wasn't in the way:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 24, 2009, 03:59:03 PM
August 23, 2009:
Sleep: <7 hours. Rest day. Lots of walking...forgot to post this, but there was a bunch of walking on the 22nd, too. Looking at houses.



August 24, 2009:
Sleep: ~8 hours.

Park after work:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 25, 2009, 12:40:42 PM
August 25, 2009:
Sleep: 7 hours.

Gym in the morning:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on August 25, 2009, 02:50:41 PM
Deadlift (improvised b/c the "official" deadlift area was busy, and ended up doing these in the middle of the floor by the benchpress setup - I never did understand why there were 2 cages for DLs and like 20 different benches)

'Cause people just don't see deadlifts the way we do.  ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on August 25, 2009, 05:42:54 PM
You only need open floor space for DLs.  O.o  The whole gym is a DLing area.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on August 26, 2009, 12:27:50 PM
You only need open floor space for DLs.  O.o  The whole gym is a DLing area.

I t5hink she was talking about Olympic lift platforms or w/e, but thinking about it that doesn't make much sense at all...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 27, 2009, 06:46:17 AM
Mostly I was talking about the fact that I had to stealborrow one of the bars from a bench press station; then I had to find an aisle big enough for me to lay it down on the ground and have room enough to stand behind it w/o me or the bar crashing into any benches or machines. :P I was totally blocking people who wanted to walk through! :-\ Usually I just use of one of the cages when I'm DLing.


August 26, 2009:
Sleep: 7.75 hours.

Went with a friend who has been trying for ages to take me to a class at the gym. Spent 60 minutes in "Turbo Kickboxing" and another 20 walking and talking and cooling down on a treadmill. Not my normal thing, but it was a fun change of pace. Kinda like a really light, very long metcon.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on August 27, 2009, 03:48:54 PM
Went with a friend who has been trying for ages to take me to a class at the gym. Spent 60 minutes in "Turbo Kickboxing" and another 20 walking and talking and cooling down on a treadmill. Not my normal thing, but it was a fun change of pace. Kinda like a really light, very long metcon.

Now get your friend to do a real metcon with you!  ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 31, 2009, 05:50:40 PM
Heh, I've been trying for months. :P Still working on it.


August 27-28, 2009:
Sleep: 7.5 hours and 7.75 hours, respectively. Rest days.



August 29, 2009:
Sleep: 9 hours. :)

Open gym:



August 30, 2009:
Sleep: ~8 hours (?). Rest day. More houses.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on September 01, 2009, 04:44:37 AM
Heh, I've been trying for months. :P Still working on it.

The way I figure it... She owes you a workout... Of your choosing! >:D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 01, 2009, 10:43:27 AM
See, that's what I think too! She just refuses to see it that way. ;)


August 31, 2009:
Sleep: Crappy sleep, but I got about 8 hours of it. Stress-related.

Low-intensity work on handstands and pullups. Made the mistake of trying to train after dinner...Ick!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on September 01, 2009, 03:34:13 PM
See, that's what I think too! She just refuses to see it that way. ;)

She's just scared... She knows how bad it would be... >:D

Low-intensity work on handstands and pullups. Made the mistake of trying to train after dinner...Ick!

That's never a good feeling... But that'll learn ya' real quick not to work after a meal.  :-Sarcasm [WTF]
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 01, 2009, 04:10:20 PM
Haha! (1) Maybe so. I'll keep working on it. ;)
         (2) Yes! Especially meatloaf. Bleh...


September 1, 2009:
Sleep: ~8 hours. Crappy again. Fell asleep on the couch, woke up with a crick in my neck, and went to bed.

Gym, after work (This has reminded me how much nicer it is to get this done *before* work. I think I prefer training earlier in the day; I have more energy, and I'm more focused. However, I like being able to be flexible about the amount of time I spend on each thing; I can't do that if I'm just barely making it through everything in time to get to work in the morning. Guess it's a tradeoff.):
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 03, 2009, 07:47:40 PM
Posting b/c I really need to motivate myself/hold myself accountable.

September 2, 2009:
Sleep: ~8 hours. Rest day.

Got called into the VP's office when I got to work in the morning, and found out I no longer have a job. I do, however, still have car payments and rent. This should be interesting.

Also gave blood. BP = 98/58.



September 3, 2009:
Sleep: Crappy. I have no idea how much time I actually spent sleeping. Rest day, partly b/c I'm not supposed to be doing heavy lifting the day after giving blood (and that's...pretty much my entire workout), and partly b/c I was feeling VERY unmotivated today. Ate junk. Have already applied for about half a dozen jobs...


Goal for tomorrow: Eat *real* food. Go to the gym and do my workout as planned. Apply for more jobs. And generally get my act in gear. :P Worse things have happened in this world than me getting laid off; this is just another obstacle.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on September 03, 2009, 07:53:05 PM
I'm so sorry about your job! That's terrible you didn't get any warning or anything.  :o I hope you can find a new job that you like soon! Keep up the positive attitude. That'll help.  ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on September 03, 2009, 07:56:59 PM
Got called into the VP's office when I got to work in the morning, and found out I no longer have a job. I do, however, still have car payments and rent. This should be interesting.

 this is just another obstacle.

That just a...

I'm glad you're taking it all in stride though. Personally that would have fouled my entire day up right there... I hope you get a new job, a better job! If anybody deserves it it's you!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 05, 2009, 10:39:36 AM
Thanks, guys. I appreciate that. :) Knowing that I have people out there who are rooting for me really helps.

Don't get me wrong, Spencer - I was super upset. I still am. I didn't do anything wrong that would've caused this, though. So I had no control over it happening. I DO, however, have a choice to make regarding how I'm going to deal with it. I can either (1) dwell on how awful it is and mope around continuing to feel awful and getting nothing done or (2) recognize that while, yes, this is awful, it's only temporary, and use it to motivate myself and move on.

I had my day to be sad and angry and mopey, and eat ice cream instead of lunch (:P), and now it's time to pick myself up, brush myself off, and get the next step in motion. The sooner I can do that, the sooner this will all be over.


September 4, 2009:
Sleep: Dunno, maybe 8 hours, but kinda restless. Ate...sorta better today. At least there was real food in there. Did apply for jobs, so goals were achieved.

Gym, just before supper:

Goals for the weekend: Get back on something approaching a normal sleep cycle. Increase protein intake. Go to the Labor Day jam on Sunday.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on September 05, 2009, 06:01:28 PM
Thanks, guys. I appreciate that. :) Knowing that I have people out there who are rooting for me really helps.

Don't get me wrong, Spencer - I was super upset. I still am. I didn't do anything wrong that would've caused this, though. So I had no control over it happening. I DO, however, have a choice to make regarding how I'm going to deal with it. I can either (1) dwell on how awful it is and mope around continuing to feel awful and getting nothing done or (2) recognize that while, yes, this is awful, it's only temporary, and use it to motivate myself and move on.

I had my day to be sad and angry and mopey, and eat ice cream instead of lunch (:P), and now it's time to pick myself up, brush myself off, and get the next step in motion. The sooner I can do that, the sooner this will all be over.

That is a brilliant attitude. I have to give you props for staying so... Awesome!  :D

Also, for your training... Eh... I would suggest an extra rest day focusing on checking yourself and whatnot, but that's purely an opinion thing here. If you think you'll be good to keep on and not let anything stop you then by all means go ahead.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 05, 2009, 08:44:58 PM
I dunno...I'm not sure I'm achieving a whole lot with my training atm, but skipping might do more harm than good. I totally see your point, but yesterday's workout WAS after two solid days of rest. Working hard produces endorphins, too, and I could certainly do with some more of those right now!

September 5, 2009:
Sleep: Slept for about 11 hours, on and off, but it was on the couch at my parents' house, so I'm not sure whether that totals more or less rest than I've been getting lately. :P My back is NOT happy about that today! Bit of a bad diet relapse.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Sparklefish on September 06, 2009, 02:28:59 AM
I had my day to be sad and angry and mopey, and eat ice cream instead of lunch (:P), and now it's time to pick myself up, brush myself off, and get the next step in motion. The sooner I can do that, the sooner this will all be over.

I'm a firm believer that one of the best parts of being a grown up is that no one is the boss of me.  So, once or twice a year I eat ice cream for breakfast.

Sorry about your job, but I'm inspired by your approach to situation!

I dunno...I'm not sure I'm achieving a whole lot with my training atm, but skipping might do more harm than good. I totally see your point, but yesterday's workout WAS after two solid days of rest. Working hard produces endorphins, too, and I could certainly do with some more of those right now!

Rest cycles are essential.  Your body needs time to repair and rebuild itself.  At least one whole day of rest every three days and one whole week of rest every 4-8 weeks if you're lifting weights and exercising intensely.  After the rest you should come back refreshed and ready to go!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 07, 2009, 03:48:12 PM
Ice cream for breakfast, ftw! Sometimes you've just gotta do it. :)

I do plan on taking a rest week pretty soon - the last week of this month, to be exact - but not just yet. Rest is VERY important, and I know it. It's just that training is one of the things that keeps me sane sometimes. That said, my concentration is pretty shot right now, so I know I'm not progressing as quickly as I otherwise might.



September 6, 2009:
Sleep: ~7.75 hours.

Went to a little jam in a nearby suburb:

Gymnastics gym, a bit later the same night (training was not focused AT ALL; kept hopping from one thing to another the entire time):

Told you this wasn't focused. ;) Not sure I accomplished a whole lot, but it felt good just to be there and be training.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Sparklefish on September 07, 2009, 09:49:24 PM
I do plan on taking a rest week pretty soon - the last week of this month, to be exact - but not just yet. Rest is VERY important, and I know it. It's just that training is one of the things that keeps me sane sometimes. That said, my concentration is pretty shot right now, so I know I'm not progressing as quickly as I otherwise might.

Better to stay sane with sub-optimal results than go-off the deep-end and win a free ride from the nice men in white suits in their special padded play-ambulance!  :o  (I totally relate to this one, BTW.  Parkour keeps me sane and happy.  Rest weeks are hard for me too.)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 08, 2009, 03:12:30 PM
Yeah, that's kinda what I figure, too. Thanks for reminding me about how important rest is, though! :)

(lol, that totally just made me think of that Napoleon XIV song, "They're Coming to Take Me Away (http://www.youtube.com/watch?v=kBfxl_T6ldg)")


September 7, 2009:
Sleep: Umm...fell asleep watching a movie...not sure what time. 8+ hours, I think. Rest day.



September 8, 2009:
Sleep: 8.5 hours.

Gym:

Filed for unemployment. ::sigh:: Also applied for jobs. Diet still sucks; I don't think I'm eating enough, and there's still a higher-than-normal proportion of junk in what I do eat.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on September 08, 2009, 04:13:59 PM
  • K2Es: 3x5 Used hammer grip, and discovered that I can get my knees a lot higher this way. These were finally almost to my elbows!

Have you tried these on rings?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Samuel96 on September 08, 2009, 08:27:13 PM
K2Es?????????? ????????????
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on September 08, 2009, 08:28:41 PM
Knees to elbows
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 10, 2009, 07:57:32 AM
 :) Nope, I haven't tried those on rings. Maybe I will the next time I go to open gym.


September 9, 2009:
Sleep: ~7 hours. Rest day.

So the good thing that has come of all this: Mom suggested that I take over responsibility for planning the family's nutrition (even though I don't live there) for a bit. So hopefully I can help Mom and Dad and my sisters start eating better. :) That's kind of awesome. And of course, if I'm helping my family I'll have to clean my own diet up, so I'm not being a bad example. I'm starting a loose-leaf binder full of healthy menu options for them. APK cookbook, where are you? ;) :-* Totally gonna get that when it actually exists...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on September 10, 2009, 02:00:46 PM
:) Nope, I haven't tried those on rings. Maybe I will the next time I go to open gym.


September 9, 2009:
Sleep: ~7 hours. Rest day.

So the good thing that has come of all this: Mom suggested that I take over responsibility for planning the family's nutrition (even though I don't live there) for a bit. So hopefully I can help Mom and Dad and my sisters start eating better. :) That's kind of awesome. And of course, if I'm helping my family I'll have to clean my own diet up, so I'm not being a bad example. I'm starting a loose-leaf binder full of healthy menu options for them. APK cookbook, where are you? ;) :-* Totally gonna get that when it actually exists...

lol

Just remember the tenants for a good diet and you'll be fine. And I don't know about you, but everything but meat in its' raw state is pretty darned good as is!  ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 11, 2009, 09:09:53 AM
lol, even meat, if it's sushi! I don't think my family is quite THAT adventurous yet, though. ;) Maybe someday.


September 10, 2009:
Sleep: 6 + 3 hours. Rest day...this wasn't planned, but my shoulder is still acting up. Can't raise my right arm above shoulder level or move it to the side w/o pain. What the heck did I DO to it while I was sleeping??
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on September 11, 2009, 01:07:50 PM
September 10, 2009:
Sleep: 6 + 3 hours. Rest day...this wasn't planned, but my shoulder is still acting up. Can't raise my right arm above shoulder level or move it to the side w/o pain. What the heck did I DO to it while I was sleeping??

Do sleep with your arms above your head? That could be it... I've found (and if I'm repeating stuff you already know, just ignore me) that sleeping on your back, with your arms at your side or close to it helps with any stiffness or whatnot and also greatly increases the quality of sleep. Something to keep in mind I guess.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 11, 2009, 09:00:04 PM
Not usually...I was visiting my parents, though, and sleeping on a pillow I'm not used to, so I think I had my arm under my head...bleh.


September 11, 2009:
Sleep: 7 hours.

Gym (I need to cancel this soon...):

Also went for a longish walk in the evening. I like these.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 13, 2009, 09:02:38 PM
September 12, 2009:
Sleep: 6-7 hours. Rest day.



September 13, 2009:
Sleep: 6.5 hours, +2 hour nap.

Gymnastics gym (not a lot of people showed up tonight, so we pretty much had the place to ourselves):

LOTS more focused this week! Added bonus of not having a lot of people there: was able to get a lot of one-on-one advice from the gymnastics coach. :) VERY helpful.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on September 14, 2009, 01:15:09 PM
  • Back handsprings: ~45 minutes. Keep legs STRAIGHT after takeoff. Bending them is counterproductive. Good news: shoulders/arms are fine here for the moment.

This helps me. Thank you.  ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 15, 2009, 04:24:27 PM
Glad I could help. :) Yeah, obviously you bend your legs to take off, but you keep them straight as you're rotating. It helps!

September 14, 2009:
Sleep: ~7 hours. Rest day.



September 15, 2009:
Sleep: 8-9 hours. Kind of by mistake, but w/e...

Gym:


EDIT: Just got back from a 2.5 hour orchestra rehearsal. Amazingly, my arms aren't spaghetti after kipping + K2Es + Lynne + rehearsal. Very odd. O.o But good! ;D We'll see what they're like tomorrow...er, later today. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 16, 2009, 06:39:27 PM
September 16, 2009:
Sleep: <6 hours. :(

Rest day, mostly, but an active one. I went to a Pilates class with that friend of mine and ended up liking it a lot more than that turbo kickboxing class I tried with her a few weeks ago. It's kind of like an hour of stretching and very slow, controlled movement...a little like yoga. Relaxing more than anything, although the muscles in my arms and chest are a touch sore from yesterday. It was nice to loosen them up a bit w/o approaching anything near muscle failure.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 17, 2009, 09:20:33 PM
September 17, 2009:
Sleep: 6 + 1 hour nap. Still kinda stiff/sore from Tuesday, so I took a little extra fish oil...

Gym (at 10:30 PM... ::)):
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on September 18, 2009, 12:32:22 PM
  • Deadlifts:
    1x5, 85#
    3x5, 115# Second set was pretty darn terrible. Several problems: (1) This weight is getting *very* close to the limit of what I can currently do (although that's obviously going up day by day), but I had an inordinate amount of trouble lifting it off the ground w/o rounding my back. Need to remember to sit back and activate my posterior chain/keep my chest up before beginning the pull. (2) The bar was trying to roll for some reason, so I ended up using my fingertips to hold it through most of the set. (3) I actually bounced a bit at the top, which sent the whole bar airborne for an inch or two; I think this indicates that I'm pulling too much with my upper body. Third set was fine...not perfect by any means, but none of these problems were as evident. I'm really not sure what was going on.

Ooh! Oooh! I can help with this one!

...Ahem... I mean...

Try raising the weight a bit, then dropping the sets to 1. For example you did three sets of 115# today, try 1 set of 120-125# next time. And big again, is to focus on form.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: PROBVictory on September 18, 2009, 01:34:34 PM

(lol, that totally just made me think of that Napoleon XIV song, "They're Coming to Take Me Away (http://www.youtube.com/watch?v=kBfxl_T6ldg)")


Wow, and I thought I was the only person in the world to know/ever hear of that song....

Good work with the sticking with it,  I hope you have better luck in the job Dept. 

"our greatest glory is not in never falling but in rising every time we fall." true in Parkour, true in life.  Keep up the good attitude and the "Sanity workouts"  things will find their way to right.

and Spencer B. is right, your friend owes you a work out...and by my count its two now......I recommend the APK warm-up with a touch of Margret <Cindy's ugly cousin>  5 L-Pullups, 10 Dive-bombers, and 15 Jump Squats...rinse...repeat as nessisary <20mins>
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 19, 2009, 10:00:33 PM
Try raising the weight a bit, then dropping the sets to 1. For example you did three sets of 115# today, try 1 set of 120-125# next time. And big again, is to focus on form.

So...I do one set of five at 125#. And then the next time I go back to 3x5 at 125#?


Wow, and I thought I was the only person in the world to know/ever hear of that song....

Nope! My mom thinks it's funny, so she used to sing it sometimes when I was growing up. :P Thanks for all the encouragement!



September 18, 2009:
Sleep: ~6-7 hours. Rest day.

I was thinking: I've been working on getting this pullup for a long time now. I've seen progress, but I'd **REALLY** like to be able to do a dead-hang pullup by the end of the year (maybe even sooner) and I think it's doable. But something in my training has to change to make it happen faster, b/c I'm not progressing very fast right now. Since I'm home a lot now and I have my pullup bar handy, I'm going to start doing GTG - a jumping pullup followed by a slow negative each time I walk past it - and we'll see how that works. Started today...despite the fact that it was otherwise a rest day. :P

I also have a rest week coming up the last week of September, after which I think it'll be time to reevaluate my training schedule. It'd probably be a good idea to put more of a pulling strength component in there somewhere...but then again, I was considering beginning a SS cycle (provided I still have access to a gym)...so I guess I have a lot of decisions coming up!



September 19, 2009:
Sleep: 8.5 hours. GTG, 1 jumping pullup + neg.

Gym (at 10:30 PM...::)):
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on September 20, 2009, 08:34:07 AM
Try raising the weight a bit, then dropping the sets to 1. For example you did three sets of 115# today, try 1 set of 120-125# next time. And big again, is to focus on form.

So...I do one set of five at 125#. And then the next time I go back to 3x5 at 125#?

Ahh... Not quite... Basically there's no switching back and forth, you lower the sets to one, and keep trying to progress from there. I made the same mistake of trying to fit three sets of deadlifts into a workout and trust me, one set is fine so long as it's a good one.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 28, 2009, 10:05:57 PM
Oh dear...lotta procrastination going on. So, here's the scoop: I know I should be having a rest week right about now. I also know that around day 4 or 5 of a rest week I habitually get antsy, then tend to enter into a pretty crappy mood that sticks around until I do something active again. I do not feel like dealing with this AND joblessness simultaneously right now, so I'm trying something different. Rather than taking one full week of rest, I'm taking two long breaks, with a small interval of activity in the middle, hopefully placed so that I get the maximum rest benefit with minimal ill effects...It's an experiment. We'll see how it works.


September 20-23, 2009:
Rest days. Little bit of pilates activity on the 23rd, but not enough to take it from a rest day to a work day. I'm thinking about continuing this class for a couple of reasons, the primary of which is that it seems to be helping my hip injury. I noticed last time that my hip moved a lot better for a day or two after this, and I was able to duplicate those results this week. This could be a good rehab activity; it's not very taxing, but it forces me to move and stretch the damaged area in several different planes of motion w/o aggravating it or causing further damage. I think that at this point there's very little left of the original injury, and this is going to be a matter of strengthening and stretching until I'm back to normal again (or as close as possible). Yoga might be good here too.


September 24, 2009:
Work day. GTG (1 jumping pullup + 1 slow negative each time I walked past my pullup bar).

Gym:


September 25, 2009:
Rest day.


September 26, 2009:
Jam downtown for the One Giant Leap Campaign!


Hip felt a little inflamed after all those wallruns, but not too bad; need to ice.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 01, 2009, 08:17:12 AM
September 27-29, 2009:
Rest days. That's the end of my split "rest week" experiment.



September 30, 2009:
Sleep: 8+ hours.

Morning: Pilates/rehabby thingamajig for 1 hour.

Evening: Tried out a new gymnastics gym - our old and totally awesome gym recently switched insurance carriers, so we aren't allowed to train there anymore with our wonderful gymnastics coach. :(

At any rate, the new gym is OK. It isn't as awesome, and we don't have an instructor available, but it's space to train.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 03, 2009, 07:05:06 PM
October 1, 2009:
Rest day.



October 2, 2009:
Gym day...



October 3, 2009:
Sleep: <6 hours, + 2 hour nap.

Naperjam: Cool and rainy.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 05, 2009, 11:30:49 PM
October 4, 2009:
Rest day.



October 5, 2009:
Sleep: ~7 hours.

Gym, 11 PM:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 06, 2009, 11:15:36 PM
October 6, 2009:
Sleep: 8 hours. Orchestra rehearsal for 2.5 hours.

My diet has been pretty sketchy this week...about half as much protein as I need, and waaayyy too many carbs. Ugh. Also, I think I must've messed up when I was lifting yesterday; the wrong muscles are sore (lower back, rather than legs/glutes). It doesn't hurt a lot, but it's a cue I need to pay attention to next time I head into the gym.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Rebecca Myers on October 07, 2009, 12:43:52 PM
That happens to me sometimes, too. If I do something wrong too many times, I'll feel it in the morning, haha. As for the napolean song, that's a joke with my mom and me as well :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 07, 2009, 08:19:31 PM
Heh. At least it lets us know what we need to fix! ;)

October 7, 2009:
Sleep: 6.5 hours. Started to do GTG, but volume was very low.

Morning: Pilates...think I may have been a bit too enthusiastic today; my right hip (the one this is supposed to be helping!) was letting me know that it didn't want to be doing some of that stuff. My muscles in general still seemed to be a bit tired all day today, so fatigue may have been a contributing factor.

Went for a walk outside with a friend. The weather is getting cooler, so I wanted to enjoy the semi-pretty day.


Evening: Went to the new gymnastics gym again.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 13, 2009, 11:15:54 AM
October 8-12, 2009:
Rest days.

ARGH! The 8th was supposed to be a rest day, but those others weren't. I traveled down to visit my sisters at college b/c it was homecoming weekend. The plan was to hang out and use their school gym (which is pretty amazing), but the cost for a visitor pass has doubled since the last time I went down. Fail. So...I did a whole lot of walking around campus but did no training as such, other than a little balance work outside.

EDIT-That's not to say the weekend was a loss (far from it; it was good to see my sisters) but I'm a bit frustrated at the enforced lack of training.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 14, 2009, 07:59:02 AM
October 13, 2009:
Sleep: ~8 hours.



Orchestra rehearsal in the evening, 2.5 hours. I managed to beat up my hands this weekend (cut on my right index finger on a stuck lock [right next to where I hold my bow] and shut my left middle finger in a door, then smashed it with a weight at the gym in exactly the same spot [so I'm holding the string down with a bruise when I do double-stops]), so that was pretty interesting. Hopefully things are in better working order in time for my concert on Sunday!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on October 14, 2009, 11:56:35 AM
I don't know how long you've had it, but I just noticed your siggy: "A day without a challenge is a wasted day." I like that!

Also, hope your fingers get better! I greatly dislike double stops on the violin. My sister plays cello, and cello double stops look much more painful.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 14, 2009, 08:22:48 PM
Thanks! I heard that ages ago, and never forgot it. :)

And...I guess double stops on the cello are tricky, but violin strings honestly look more painful to me! They're so thin I always feel like they're going to slice my finger open if I slide down a string! I guess it's just what you're used to.


October 14, 2009:
Sleep: ~6 hours. Got phone calls about interviews today! At three different places! Suuuupeeeeer excited!! ;D

Morning: Pilates class. Our regular instructor was gone and the one who was there had a slightly different style, so I ended up putting pressure on my hip at some fairly odd angles. It's aching a bit now. We did do some interesting balance work, though!

Evening: Open gym.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on October 15, 2009, 12:53:46 PM
You'll get that kong soon. Trust me.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 19, 2009, 08:35:47 PM
Thanks, Spencer. :) Hope you're right!

October 15, 2009:
Rest day.


October 16, 2009:
Interview day. Had to go all the way downtown, so there wasn't much time for training. Most noteworthy event of the day: While walking the mile and a quarter back from the train station (in a skirt and heels), I did a fairly awesome precision over a puddle onto a curb and stuck it, then proceeded to curb balance the rest of the way home :) (not the entire mile and a quarter, though).


October 17, 2009:
Jam downtown at UIC.


October 18, 2009:
Concert day. Left shoulder started aching badly during the first half. Massaged a bit during intermission, and the second half was...well...less bad, anyway.


October 19, 2009:
Active recovery. I'm moving next week, so I'm packing and moving a lot of furniture around. This is probably what will be happening at least until the end of the week.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on October 22, 2009, 08:14:46 AM
Good luck on the moving!

Good job on the climb-ups, and congrats on the wall-runs!

 ;D :) ;D :) ;D :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 22, 2009, 09:51:30 PM
Thanks! I was pretty excited. :) Next goals for those two obstacles: be able to *consistently* get up on top of the little wall where I was doing the climbups and *consistently* touch the top of the tall wallrun wall. Lol, the problem with reaching your goals is that there are always more goals afterward!

October 20-22, 2009:
Sleep: Average of ~7 hours a night. Interviews all 3 days!! :o Lots of stress, but hopefully this leads to me NOT being unemployed. GTG jumping pullups + negatives, and lots of box/furniture lifting during the (short) periods of time I wasn't otherwise occupied.

Lifting and carrying all these things has reminded me how useful squats and deadlifts are! This was nowhere near this easy the last time I moved. It's kind of funny, though: I can't lift boxes anymore without using good form...which will probably be better for my back in the long run. :P ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 03, 2009, 11:26:31 AM
October 24-31, 2009:
Moving carload after carload of boxes and furniture to my new apartment. One day of moving the big furniture from one second-floor apartment down into a truck, then back up to another second-floor apartment with one other person to help. Ugh. Piece of advice for the wise: never move on a weekday if you want anyone else to come and help you! :P

Moved my pullup bar at some point in there and started doing GTG jumping pullups and negatives whenever I thought of it. The doorway it's in now seems to be just a bit higher than the one I used to use, so these were just a bit harder than normal. Yay for progression!

Went to the gym on Sunday (the 25th) and did some light work demonstrating and trying to teach a friend how to squat and deadlift properly. ;D It will be VERY cool if I can start lifting with her! We'll see, though; she's a mom and a teacher, so she has a lot of other demands on her time. I also went and did that pilates class on Wednesday, but it was the day after we moved a lot of heavy junk so this class was made of fail and fatigue...


November 1-2, 2009:
Rest days!! Still did a couple of GTG things, but nothing too terribly focused.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Jesse "Wolf" Anderson on November 03, 2009, 01:27:32 PM
Congrats on over 9000 views. LOL
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 07, 2009, 03:39:21 PM
Haha, Wolf! That was a while ago. ;)

November 3, 2009:
Starting slowly: 2.5 hour orchestra rehearsal.


November 4, 2009:
Lots of stuff...to make up for a slow start the day before! Haha, j/k. But this seriously ended up being a lot more than I'd been planning on!

All day: GTG: 1 jumping pullup + 1 slow negative.

Morning: Pilates class/work rehabbing all the parts of me that are still a bit "off."

Evening: A friend is starting to hold parkour classes during the open gym I go to on Wednesdays, so I participated this week. :) It was fun and felt pretty productive, so I'll probably try to keep this up!


November 5-6, 2009:
Rest days. (Except for GTG.) Dialed up the fish oil dosage a bit...pretty sore. :P The second day really didn't need to be a rest day, but I was running around trying to get my driver's licence updated at the DMV and doing other necessary but boring stuff.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 11, 2009, 03:08:53 PM
November 7, 2009:
Rest day...unplanned...unless mini-golf counts as exercise, which it doesn't. Fail.


November 8, 2009:
Jam!! Outside!! In November!!! It was one of those random beautiful days that almost never happen in November in Chicago. :) Just HAD to be outside, so it was awfully convenient that there was already a jam planned!
All in all, a very good day!


November 9, 2009:
Rest day...did some GTG with the pullup bar, though.


November 10, 2009:
Morning: Met at my gym with a training buddy...ugh, I hurt! Did a lot of good stuff:
I think it was somewhere around this point that I got super dizzy, and spots started dancing in front of my eyes. :P Took a break, drank some water, and felt a bit better, but wow!

Evening: Orchestra rehearsal, 2.5 hours. I love the music we have for this concert! The holiday concert is always one of my favorites every year. ;D Also got some music for the next concert because, let's face it, no matter how fun Polar Express is to play it's not exactly the most challenging piece in the repertoire. :P Luckily, the next concert looks pretty cool too. Cello section soli in William Tell, ftw!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 11, 2009, 10:26:36 PM
November 11, 2009:
Apparently Wednesdays are turning into class days? Hmm...I also did a few random jumping pullups and negatives, but not really enough to count as true GTG.

Morning: Pilates class. 1 hour. Was sore starting out, but this helped a lot...until my muscles got cold again after class. :P

Evening: Parkour class, lol:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 13, 2009, 02:58:49 PM
November 12, 2009:
Rest day.


November 13, 2009:
Gym day:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 16, 2009, 10:29:47 AM
November 14, 2009:
Rest day. Muscles in my lower back hurt, and not really in a good "my muscles are tired" sort of way. Iced.


November 15, 2009:
Gym, late evening. My back was still a bit stiff, but it felt a lot better. Kept weights to ~80% of my previous maximums because lifting too much when you're already hurt/tired is a good way to injure yourself. Turns out it was a good thing I did; I had a hard time at even 80%, so PRing would've been a bad plan.

Iced some more when I got home.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 20, 2009, 09:49:04 PM
November 16, 2009:
Rest day.


November 17, 2009:
I did training for a job!  :D It's a contract position, but it's work for now. Did not ice my back. Got sore. :P

When I got home that evening I did the warmup routine I've been doing lately, then had to fly out the door to get to rehearsal on time. Played my cello for a bit over 2.5 hours (we finished a bit late).


November 18, 2009:
Part parkour class and part open gym at the gymnastics gym:


November 19, 2009:
Rest day. I was actually OK when I got up in the morning, but I started to feel progressively stiffer as the day went on.


November 20, 2009:
Gym day:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on November 21, 2009, 06:22:07 PM
I did training for a job!  :D It's a contract position, but it's work for now.

3x5, 135# I GOT TO USE THE BIG WEIGHTS!!!!! ;D ;D ;D I've never used the 45# plates before, so today was exciting! 8) :D

Cooldown: ~45 minutes of yoga. (A class was starting just as I was finishing, so I thought "Hey, why not?" It worked. I'm terrible at spending enough time cooling down when I'm by myself.)

These things. They made me smile.  :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Chris Salvato on November 22, 2009, 08:43:13 PM
Grats on the squats, Carrie.  Keep it up.  You are getting heavy enough now where you can start piling on more weight!  When you get up to 1.5x BW then its going to be another big milestone.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 24, 2009, 10:55:45 AM
Spencer - Glad they made you smile. :) I had a pretty big smile on my face too!
Chris - Thanks! I still haven't quite hit 1xBW yet, although that should happen sometime in the next couple weeks if I keep progressing each time I go in.

November 21 and 22, 2009:
Rest days. My body was asking me for that second one, so I took it.


November 23, 2009:
Morning:

Evening:
Open gymnastics gym:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 26, 2009, 01:20:32 AM
November 24, 2009:
Rest day.


November 25, 2009:
Lots of stuff! Most of it was fairly low intensity.

Morning: Pilates class...weird new instructor who does things very differently. Not sure I worked as hard, but I ended up understanding the mechanics of the movements a bit better, so...something?

Afternoon: Donated blood. This isn't exercise, but it does have an impact on my training, so it's here.

Evening: Parkour class/open gym. Brought my sisters, so I spent a lot of time helping them rather than training, which is probably a good thing. Class included:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 01, 2009, 09:49:23 AM
November 26, 2009:
Um...it was Thanksgiving. I did nothing. ;D


November 27 and 28, 2009:
Mostly rest days. I walked all over downtown and the arboretum, part of the time with a small child (~40#) on my shoulders. Considering the fact that I got a *combined* total of 6 hours of sleep those two days, that was enough!! (Interesting side note: Did you know that carrying a kid like that feels an awful lot like the top of the back squat position? Haha, I was amused when I figured that out. ;))


November 29, 2009:
FINALLY slept and got back into the gym! Thank goodness!!


November 30, 2009:
Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 01, 2009, 11:04:43 PM
December 1, 2009:
Went to the gym *right* before supper, and it was super crowded! I was strapped for time, so I cut a few sets here and there.

EDIT-Whoops! Forgot about orchestra rehearsal. 2.5 hours. Deltoids/triceps were VERY tired from the start. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on December 03, 2009, 07:31:17 PM
  • Squat:
    • 1x5, 45#
    • 1x5, 75#
    • 1x5, 105#
    • 3x5, 135# First set standard grip, second and third mixed (because I was about ready to drop the bar). Really focused on form here, and managed to get through it pain-free, which supports my hypothesis that some of my earlier trouble was due to form issues. Also, I need to work on my technique in handling the 45# plates...or...something. Apparently I look really and truly inept, b/c random people I don't know keep trying to help me unload my bar. Not that I don't appreciate the assistance, but I just lifted 3x that amount...and I can't move 45# on my own? What's up with that? O.o

Squats or Deadlifts?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 06, 2009, 08:51:57 AM
Squats or Deadlifts?

Heh. Good catch! Those were definitely deadlifts. I'll go back and change that...


December 2, 2009:
Open gym at the gymnastics place:


December 3-5, 2009:
Rest day; day travelling to see my sister for her birthday; day travelling back from seeing both my sisters.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 06, 2009, 07:01:21 PM
December 6, 2009:
(1) Set up stage for full symphony orchestra, as well as various box office/green room tables and chairs.
(2) 1.25 hour dress rehearsal.
(3) 2 hour concert. Shoulder a bit wonky, but not unbearable.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on December 06, 2009, 07:31:38 PM
What did you play?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 07, 2009, 10:35:43 PM
We played some excerpts from Handel's Messiah, Anderson's A Christmas Festival (the Boston Pops Orchestra does a fun version of that), a truly fantastic arrangement of music from The Polar Express, and some assorted sing-along-type Christmas carols. :) It was a lot of fun!

December 7, 2009:
Slacking! Today was supposed to be my first day out with the UPS truck & driver, but the package volume wasn't high enough for them to need my assistance. At least I got a freelance editing project done...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 11, 2009, 09:59:10 AM
December 8, 2009:
Nada. Training fail, rest day win!


December 9, 2009:
Sleep: ~8 hours.

10:45 AM - 7:00 PM: Lifting boxes of various weights, usually no more than 60#, frequently less. Climbing up and down stairs into a truck. Practicing foot placement! Average temp: between 20 and 30 degrees F.

7:15 PM - 7:30 PM: Icing my knee (and eating supper). I got one of those soft neoprene wraps and wore it all day, but the one I picked was apparently a size too big, so it spent more time around my calf than it did around my knee. :P

7:30PM - 9:something PM: Parkour class.

Iced my knee again when I got home.


December 10, 2009:
Sleep: <7 hours. :(

10:45 AM - 7:00 PM: Boxes + truck + foot placement again. Good news: I learned from my experiences last year, and have been bringing sufficient food to regulate my energy/blood sugar level. I've also been paying closer attention, so I can take corrective action as soon as I start to notice a blood sugar problem rather than waiting until it gets critical. Win! Average temp: 7 degrees F.

I got the right size wrap for my knee, and that helped A LOT. Still iced it when I got home, though. Left shoulder, too.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 14, 2009, 07:17:27 PM
December 11, 2009:
Sleep: ~8 hours.

5.5 hours Boxes + truck + foot placement. They switched my truck to one of the older ones with the higher step (the bottom step is above my knee if I stand on the ground next to it), so my right knee started protesting towards the end of the day.


December 12 and 13, 2009:
REST DAYS!! Ended up sleeping on a friend's floor Saturday night b/c there was freezing rain and I didn't want to drive 40 miles on a sheet of solid ice in order to get home. Unfortunately, I slept really weird on my right shoulder, and it has been giving me problems since then...


December 14, 2009:
Sleep: 9+ hours. :) (To make up for the weekend!)

Work: Boxes + truck + foot placement. Only 2.5 hours. :( Still on the truck with the high steps. We're supposed to use the hand holds anyway when we're getting in and out of the truck, but I started to rely more heavily on them for an assist, to the point where I'd almost count these as a GTG supplement to my pullup efforts.

Gym: Forgot to bring my gym shoes and I was half an hour from home, so I ended up wearing my work boots for the duration of this workout. :P My goal in going to the gym at all today (and probably for the duration of this job, since it only lasts until the first of the year) is maintenance, not progression. This is reflected in the different set and rep numbers.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 15, 2009, 06:25:37 PM
December 15, 2009:
Sleep: Kind of a lot...more than 9, but I kept waking up. I think my body may be trying to fight off a bug. Scratchy throat and coughing.

Work: 4.5 hours. Same drill, same tall truck. Average temp: 18 degrees F.

Knee got pretty sore; icing. Took an NSAID before work.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 22, 2009, 09:35:35 AM
December 16, 2009:
Work: 5 hours. Temp: ~28.

PK:


December 17 and 18, 2009:
Work: 4.5-5.0 hours. Temp: 25-35; snow storm at the end of the day on Friday. Definitely sick; not terrible, but certainly had a negative impact on my stamina.


December 19 and 20, 2009:
REST DAYS!!!


December 21, 2009:
Work: 4.5 hours. Temp: ~33. Nice! Feeling A LOT better, although I still have a bit of a cough that shows up primarily at night.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 29, 2009, 10:50:37 AM
December 22, 2009:
Work: 5+ hours. Temp: 31. Snow storm. Think I bruised my left heel at some point, over near where the Achilles tendon attaches; this kept giving me problems for the rest of the week.


December 23, 2009:
Work: 5+ hours. Temp: 33. Rain, snow, sleet, hail...you name the type of precipitation, and we had it!

Open gym:


December 24, 2009:
Work: 5+ hours. Temp: 34. Snowing. On the plus side, my knees were doing great.


December 25-28, 2009:
Rest. Finally seem to have stopped coughing. Mostly. Definitely needed a couple of extra days here.

Need to get back to the gym soon; I'm dealing with some personal stuff and I know that working out will help me feel a bit less crappy, but I'm sorely lacking in motivation at the moment.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 07, 2010, 03:09:42 PM
December 29, 2009:
Spent about 2 hours with some awesome people (http://www.fmsc.org) carrying boxes that weighed between 14.5 and 15 kg...so I guess that's around 31-33#.


December 30, 2009:
1 hour Pilates class. Still feeling crappy, so this was a lot harder than it should've been. Managed to drag my sister (who is home from school) along. No parkour because the gymnastics gym was closed for the week.


December 31, 2009 - January 3, 2010:
Rest days...mostly. And not much sleep.


January 4, 2010:
Finally got my act together and made it into the gym. Took things easy because it was my first day back.


January 5, 2010:
Rest day.


January 6, 2010:
Morning: 1 hour Pilates class. Much better this week. Still functioning primarily as rehab for all my weird joint issues.

Evening: Gymnastics gym.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 10, 2010, 10:34:52 PM
January 7 and 8, 2010:
Rest.


January 9, 2010:
Busy day but I needed to do something, so I improvised a metcon with stuff I had at home:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 11, 2010, 11:34:46 AM
January 10, 2010:
Rest day.


January 11, 2010:
Gym. Forgot to bring my water bottle!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 18, 2010, 02:50:33 PM
January 12, 2010:
2.5 hour orchestra rehearsal.


January 13, 2010:
Morning: Pilates. 1 hour.

Evening:


January 14, 2010 through now:
Rest...and then massive amounts of cleaning. And then rest again.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 18, 2010, 02:58:57 PM
January 18, 2010:
Morning:
Evening:
Gymnastics gym! ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 20, 2010, 10:32:48 AM
January 19, 2009:
Rest day.


January 20, 2009:
Morning:
Went to the gymnastics gym VERY early in the morning b/c our PK class, Zombiefit, was being featured on the local news. ;D Lots of very brief, intense bursts of activity punctuated by extended periods of rest and relaxed movement.

Noon: Pilates class. Because I'm apparently masochistic. Knee still hurts, but I think it's just bruised.

To be continued...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 22, 2010, 09:46:28 AM
January 21, 2009:
REST!! Had to be up at 4:30 AM yesterday for the news thing, so I tried to make up for it by sleeping late today.


January 22, 2009:
Gym.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 24, 2010, 10:50:08 PM
January 23, 2010:
Rock climbing! ;D Spent ~3 hours messing around with various routes and bouldering around the gym. Fantastic workout, and a great change of pace! Every time I do this I say I should go more often...and then don't show up again for a year and a half, lol. We'll see what happens.


January 24, 2010:
Rest...other than helping carry some stuff up to my parents' attic.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 25, 2010, 09:00:30 PM
January 25, 2010:
Gymnastics gym!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 27, 2010, 09:33:11 PM
January 26, 2010:
Orchestra rehearsal: 2.5 hours. Nearly half our section was out sick, so I had to sit first stand. This was awesome, but considerably more stressful than usual - especially when our section leader had to take an emergency phone call in the lobby, temporarily making ME section leader! Yikes!!! :o


January 27, 2010:
Morning: Pilates. Our normal instructor was gone, and the substitute takes everything super slow, so class was waaaayyyy easy. For some reason my joints were popping a lot today, though - particularly my right hip, which is what this is supposed to be helping!

Evening:ZombieFit (aka gymnastics gym). ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 01, 2010, 12:01:31 PM
January 28, 2010:
Rest day.


January 29-31, 2010:
Out of town for a retreat. Some very low-key jogging and a few individual PK skills practiced here and there, but nothing significant to report. Totally freaked out one of my friends when I slipped off a wall and sat down hard on the floor after a cat leap. :P "Oh my gosh!! Are you OKAY?!?" Haha ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 02, 2010, 11:11:01 PM
February 1, 2010:
Exercise fail. I'm having a lot of trouble lately staying consistent. My sleep schedule is off (see timestamp of this post), my diet is messed up, and my motivation is shot. I figure all these are probably related to one another. Not really sure what to do, other than try to press my internal Reset button.


February 2, 2010:
1.5 hours carrying boxes that weighed between 14.2 and 15 kg, as well as other assorted heavy objects.

Orchestra rehearsal: 2.5 hours. Bright spot of the day: My stand partner was out today, so I got to fill in for the fifth cello part in the cello choir at the beginning of Rossini's William Tell Overture (http://www.youtube.com/watch?v=_3K4uJQaQD4&feature=related). 'Twas beautiful. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on February 03, 2010, 07:34:49 PM
Oooo! William Tell Overture! That had to be totally awesome!  ;D

Hang in there!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 04, 2010, 02:46:09 PM
Yeah, it's definitely one of my favorite pieces of all time, and the beginning just rocks my socks! :)

February 3, 2010:
Morning: Pilates. Regular teacher was back, and apparently she decided to make up for lost time. I actually felt like I was working in this class, which was good.

Discovered afterwards that they finally repaired the auto-belay system on the rock climbing wall at the gym! Climbed for a few minutes, but I was too tired to make a serious attempt. Also, the auto-belay they repaired and set up happens to be the one over the most difficult route - you know, the kind where the wall actually curves out above you - so it was pretty tricky. Didn't even make it halfway up. :P I'll be back!

Evening: Zombiefit.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 06, 2010, 04:45:23 PM
February 4, 2010:
Rest day.


February 5, 2010:
Finally got myself back into the gym. :P

Later that day: Umm...does DDR count as an exercise?


February 6, 2010:
Ripped up several rooms of carpet at my friend's house and got to use a crowbar to pry up a whole bunch of wood. ;D Partner-carried 3,400# of hardwood flooring into the house. Waaaayyy more fun than a gym workout!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on February 06, 2010, 09:01:51 PM
  • 2x5, 150# THIS is a BW squat. 100% bodyweight squat, ftw! ;D

That is win. Congrats! W00T W00T!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 07, 2010, 08:53:30 PM
Yes! It is, it is! ;D ::happy dance::


February 7, 2010:
More home improvement, this time cutting out chunks of drywall at my parents' house (trickiest part was trying to cut upwards with a keyhole saw above my head). Apparently this was home-improvement weekend and I didn't get the memo? :P It's a good weekend, though, when you get to use both a crowbar and a jigsaw in the same 48 hour period! :D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 08, 2010, 11:22:53 PM
January 20, 2009:
Morning:
Went to the gymnastics gym VERY early in the morning b/c our PK class, Zombiefit, was being featured on the local news. ;D
Realized I forgot the link (http://www.youtube.com/watch?v=Rw2Xj37KTOg) for this.


February 8, 2010:
Z-fit (someone was filming a video blog for a class today...kinda made me self-conscious having a camera around):
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 10, 2010, 10:54:36 PM
February 9, 2010:
Rest day. No orchestra b/c the school that hosts our rehearsals was closed. Snow day. :P


February 10, 2010:
Z-fit:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 15, 2010, 11:33:03 AM
February 11, 2010:
Drove ~2.5 hours to see my sisters, then went to the gym with them to help them figure out some things to do. Demonstrated a bunch of things with lightish weights, then coached them a bit. I think it's super cool that they reached out to me and actually *asked* me to come and help them do this! More women weightlifting, ftw! Here's some of the stuff we worked on:Then I did:


February 12, 2010:
Drove 2.5 hours home again. Was thinking about doing some stuff when I got back, but I was pretty tired and my bad shoulder was acting up from all that driving (gripping the steering wheel for that amount of time tends to pull the joint out of alignment).


February 13, 2010:
Spent another day with the crowbar. :) Finished relocating furniture and ripping up the carpet in my friend's house. Continued fun times, but we managed to finish in <4 hours. Now all we have to do is wait for the professionals to get the hardwood flooring installed, and then we can move everything back. Maybe that's what I should do while I'm unemployed: start a business as a handywoman. :P


February 14, 2010:
Rest day! My body was reeeaaalllly asking for one!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 18, 2010, 08:19:19 PM
February 15, 2010:
Smashed my knee (same one as last time!) against the edge of the car door really hard. It bruised and swelled. A lot. I iced it and did not work out.


February 16, 2010:
My birthday! :D Orchestra rehearsal: 2.5 hours.


February 17, 2010:
Z-Fit:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 19, 2010, 03:35:28 PM
February 18, 2010:
Rest day.


February 19, 2010:
Lifting day:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Spencer B on February 20, 2010, 11:18:45 AM
  • 3x5, 160# Focused on form and depth, b/c I've been noticing some stiffness in my lower back the day after I do these; I suspect this indicates a breach of good form.

Don't you love squatting more than your bodyweight?
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 21, 2010, 10:49:09 PM
YEESSSSS!!! I do. ;D ;D ;D

February 20, 2010:
Rest day.


February 21, 2010:
Was going to go climbing on the rock wall at my gym, but there was a whole passel of kids over there climbing, and for reasons unknown my gym only has one harness. Decided to lift today instead.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 24, 2010, 10:12:17 AM
February 22, 2010:
Z-fit:


February 23, 2010:
Orchestra rehearsal: 2.5 hours.


Note that pertains to the last few days: I've been *trying* to go back to my old pseudo-paleo-style eating habits. Having trouble, but I think I'm improving. Sleep, on the other hand, has been bad. I've been called in to work on a project rather than working from home, so I've been getting up earlier but not really making the same size adjustment at bedtime. Lack of sleep is getting to me.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 25, 2010, 10:42:39 AM
February 24, 2010:
Feeling generally icky with a persistent sense of vertigo on and off throughout the day. Not entirely sure why...I'm on antibiotics at the moment, so that's one potential cause. Started feeling better after supper, so I decided to at least attempt training:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 02, 2010, 11:48:38 AM
February 25 and 26, 2010:
Rest.


February 27, 2010:
Started to do GTG jumping pullups again. Volume wasn't great, but it's a start.


February 28, 2010:
Orchestra concert. Didn't get to set up nearly as much of the stage equipment as usual because I got sidetracked to play electrician (had to make sure everybody had functioning stand lights, b/c the lighting was not great at this venue).


March 1, 2010:
More low-volume GTG pullups. Got to increase my numbers here...

Z-fit: pretty chill day - not many people came today, so we had a lot of space to spread out and all do our own things.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 04, 2010, 10:43:43 PM
March 2, 2010:
Orchestra performance: 1 hour. Played some songs with middle school kids to encourage them to stay with music as they get older. Then we all performed for the parents. Orchestra rehearsal: 2 hours. Not such a good plan 2 days after a major concert (and the partner metcon of death - my shoulder felt like it was about to fall off), but such are the necessities of scheduling. On the bright side, we're playing two of my all-time favorite pieces at the next concert, Danse Bacchanale (http://www.youtube.com/watch?v=0SPEh5FWA3I&feature=related) and Scheherazade (http://www.youtube.com/watch?v=FR36PRgBFzA). :) Bowings are still a mess on the Bacchanale, but we'll get there.


March 3, 2010:
Started getting a bit sore sometime after orchestra...by this morning, everything from Monday's metcon was hurting. Ugh. Felt good to get to the gym and move around a bit (although those of us who were there on Monday kinda wanted to do something dire to Rich for coming up with that partner thing).
Z-fit:


March 4, 2010:
Rest day. Slept too much...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 05, 2010, 09:55:42 PM
March 5, 2010:
Gym:

Went outside to train a bit, b/c it was sunny and the snow looked like it wanted to melt. Lots of fail...apparently 40 is still too cold for me w/o a jacket. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 07, 2010, 10:11:21 PM
March 6, 2010:
Went and explored a new park/playground that was built late last fall. I spent most of my time walking on some of the new/improved trails there, finding balance work and little precisions. There were lots of rocks sticking up out of little melting snowbanks, and several low retaining walls that were fun to jump/balance on. I also worked on some rail balance, and did my first outdoor lazy vaults in a couple of months. :)


March 7, 2010:
Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 09, 2010, 10:41:36 PM
March 8, 2010:
First "real" jam of the season! Yessss!! ;D Most of the snow is gone, so at least the surfaces were mostly dry.

Headed over to Z-fit to train:

Iced the ankle again when I got back home.


March 9, 2010:
Little bit of walking around from building to building at work, but I tried to minimize that as much as possible. RICE for the ankle, which is now awesomely swollen and bruisy. It doesn't really hurt all that much, but I'm taking some ibuprofen to keep the swelling down. Orchestra: 2.5 hours. I also helped set up and tear down for rehearsal.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 14, 2010, 11:17:52 AM
March 10-11, 2010:
RICE. :P


March 12, 2010:
Went in to see my chiropractor for my back/shoulder issues and he adjusted my ankle too. It had never occurred to me before, but it makes sense that in order to tear a ligament the bones around the joint actually move into positions they aren't supposed to. Ankle felt a lot better immediately (although the ligaments are obviously still not fully healed) and I could see a difference in how the bones in the joint were aligned. Huh. Weird, but cool.

Continued to feel a lot better all day, so I ended up taking a walk for about an hour. Felt good! More RICE.


March 13, 2010:
Drove 2.5 hours down to visit my sisters, then drove back. Ate crap. Felt like crap. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 14, 2010, 08:23:59 PM
March 14, 2010: Pi Day! (3-14) But I had no pie...hey... >:(
Got out and trained for a bit, because the day was lovely. Kept it short so I didn't overdo. I ended up working on precisions (same place where I hurt myself last week). Also did a vault or two, and some balance work, but my ankle didn't like the side-to-side compensating motion of the balance work as much as the forward-backward motion of the precisions, so I mostly stuck with what felt OK.

Went to the gym after that to work on some stuff.
More ice. Taped my ankle before doing this stuff.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 17, 2010, 10:10:02 PM
March 15, 2010:
Rested.


March 16, 2010:
Went back to a park that was one of my first training grounds. :) It's encouraging how so many of the things that were too hard/scary to do the last time I was there are now possible. There were a lot of kids and parents around using the equipment, so I focused on just a few things:
Orchestra: slightly less than 2.5 hours. The director let us go early. Iced my ankle when I got home b/c there was some extra inflammation.


March 17, 2010: Happy St. Patrick's Day!
Z-fit. Got there late and missed part of the warmup. :-[

I'm about to go ice my ankle some more.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 19, 2010, 09:09:11 PM
March 18, 2010:
Went and jammed with a friend in a nearby suburb; got to explore some new places and try some new things! Started the night off well by nearly falling into a garbage dumpster. :P
My callouses need to get tougher again; the hanging was starting to hurt my hands. Ankle was taped and doing OK through most of this, as long as I didn't try to generate a lot of force using that leg. Fell asleep in the process of trying to ice it when I got home. I feel like there was something else we did, though; did I miss something here...?



March 19, 2010:
Mostly rest. Took a walk for about an hour; legs are still tired from something.

Soo...I may be insane for agreeing to this, but I'm planning on training for a triathlon with a friend of mine. It includes a 3.1 mile run, a 17 mile bike ride, and a 400 meter swim (I'm not sure what the order of those is). It's WAY out of my normal realm of experience (I only swim well enough to not drown for a few minutes if I fall out of a boat or something), but I'm thinking that's a good thing. My training has hit an awkward stage, and a new goal may be just what I need to start the momentum back up again. 8)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 25, 2010, 08:42:31 AM
March 20-21, 2010:
Umm...I think I rested? Waited to long to post, and now I can't remember what I did, other than a few random pullups and pistol attempts.


March 22, 2010:
Open gym-ish (ankle taped - it's still slightly odd-looking, but fairly functional):
Iced knees and ankles.


March 23, 2010:
Outdoor jam (tried somewhat gingerly w/o my ankle taped):
Ankle tended to twinge a bit, but I was very careful of it and it didn't get too bad. I think it's mostly healed - the swelling has gone down, and the bruising has almost entirely disappeared. It's time to start (carefully!) strengthening the surrounding muscles again.

Orchestra rehearsal: 2.5 hours...well, maybe slightly less, since I accidentally drove a bit out of my way on the way from the jam to the practice. :-[ Gah. Interesting observation: after coming straight from a jam to rehearsal, I discovered that my focus was much improved during the rehearsal, which in turn improved my playing. That's something I'll have to remember.


March 24, 2010:
Z-fit (no tape!):
Learned to do V-ups at the end of class. Think I may start replacing my situps with these.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 25, 2010, 06:42:15 PM
March 25, 2009:
Went back to start lifting again.*

*My long-range plan (which I don't think I've mentioned here) is to focus more on skills and endurance stuff in the spring and summer. In fall and winter I'll switch the focus to strength training again. This doesn't mean that I plan on losing what I've gained, though. I intend to keep lifting once or twice a week just to maintain what I've got.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 27, 2010, 08:08:31 PM
March 26, 2010:
Active rest day. I've started opting for the stairs instead of the elevator at work on a regular basis; probably won't have a huge effect on my training, but 4 flights several times a day has to add up to *something.* Also took a 1 hour walk...and did some jumping pullups...and some pushup fine-tuning work...um, I was kind of having trouble sitting still today, even though I was supposed to be resting.


March 27, 2010:
Beginner's jam downtown at UIC. Probably the most conditioning-intensive jam I've ever been a part of! It's what we all need, ESPECIALLY the beginners, but wow!!!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 04, 2010, 06:51:38 PM
Blarg. Got way behind on this again; let's see whether I can remember half of what I did...

March 28, 2010:
Rest day. Skinned my knee (through blue jeans!) on a wooden fence when the post rotated as I was balancing on it. :P


March 29, 2010:
Mostly rest. Tuned up my bike as much as possible, but only ended up riding a few blocks. Something is weird (possibly with my tires?) that I can't fix on my own, so I'm thinking about taking it in to have it looked at. Then again, it's an ancient $15 garage sale special that I got years ago, so I *may* actually consider going and purchasing a new bike this year...hmm. It's worth looking, especially if I'm considering training for this triathlon thing.


March 30, 2010:
Trained a bit outside, mostly doing lazies and balance work. I tried to talk myself into practicing vaults over this wooden fence that I KNOW I'm perfectly capable of jumping over, but managed to psyche myself out and ended up practicing them on a bench instead.

Orchestra: 2.5 hours, + some setup.


March 31, 2010:
Something between open gym and structured class...we warmed up and conditioned together, anyway.

Went home and stretched for just over half an hour. Figured out that the pidgin yoga pose really helps with that messed-up hip injury from last year. Hoping this may allow me to restart my flexibility training in earnest. ::crosses fingers::


April 1, 2010:
We had the first Chicago women's jam! And no, this is not an April Fool's joke. :) There were 3 of us (supposed to be 4, but one couldn't come at the last minute). The weather was fantastic, and we had a great spot to train, so what did I do? Injure myself, of course! Argh!

Stretched for half an hour again, and continued to ice on and off.


April 2, 2010:
Did some GTG pushups. ;D These feel amazing when you do them right! Haha, or maybe that's just me...Went to a park, found a nice bench, and decided to drill lazies on my left (non-dominant) side. For some reason they freak me out way more than they ought to.
Went home. Worked on the 6-step. Stretched. Iced. Slept.


April 3 and 4:
Rest days. I'm either sick or having some sort of onslaught of allergies. Either way, not good. Slept pretty much all day on Easter. I'm feeling better, but I'm going to call an early night tonight anyway.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 05, 2010, 09:49:23 PM
April 5, 2010:
Feeling better. :) Not 100%, but much improved.

Open gym (warmup and metcon as a group):
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 07, 2010, 09:48:14 AM
Wow, did anybody else have trouble accessing the site yesterday? I couldn't load the page at all...

April 6, 2010:
So I discovered the other night that with a little kick and a hop, I can touch my toes to my over-the-door pullup bar. I'm WAAAYYYY too amused by this, so I've been doing it on and off all day ever since. :P Not sure what it's good for, but it has to be good at least for grip strength and sheer amusement value, right? Gotta be careful of accidentally hitting the door frame with my toes, though...

Gym:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on April 07, 2010, 06:48:13 PM
If I had ten thumbs, they would all be up!  ;D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 07, 2010, 09:38:10 PM
Aww, thanks, Deborah!! <3

April 7, 2010:
Still overly amused with touching my toes to the pullup bar.

Open gym.
Felt annoyed at not getting to do any conditioning during the gym session (though I suppose that was my own fault as much as anybody else's), so I messed around with my 6-step some more once I got home. Clockwise is feeling better (though I still wouldn't show it off or anything), so I tried a couple counter-clockwise rotations.

Stretched for half an hour. Meant to ice the foot. Didn't.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 08, 2010, 01:48:41 PM
April 8, 2010:
This morning: (Well, OK, around noon. But hopefully early enough to recover a bit by tonight).

Went home. Ate stuff full of both carbs and protein. Napped. Iced.

-UPDATE-

Evening:
Open gym.

Foot hurts. Ice, then sleep. Tomorrow will be a rest day.

PS: I have no idea why these are appearing, as they're already at the ends of both lists above, and they magically show up again when I delete them->[/list][/list]
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 14, 2010, 01:46:14 PM
April 9, 2010:
Pretty much a rest day (and about time, too!), although I think I went on a walk with someone...


April 10, 2010:
Jam downtown. Left the house at 8:30 in the morning...and pretty much didn't get back til 3:00 the next morning, lol. I should sleep more.

EDIT-Forgot to add the morning training session. Swam 7 laps in the pool, trying to coach my friend on swimming (although I'm no expert either).


April 11, 2010:
Jammed some more. Was tired and sore from staying up too late the night before, and my foot hurt, so it was a pretty relaxed jam for me.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 15, 2010, 07:04:27 PM
April 12, 2010:
Rest day. Iced the foot (it was definitely inflamed and unhappy after this weekend).

This was also the first day of my new job! I am no longer unemployed. ;D


April 13, 2010:
Orchestra: 2.5 hours. Iced the foot.


April 14, 2010:
My foot was definitely feeling better after those two rest days. Went to Z-fit:

April 15, 2010:
Rest day. Iced foot on and off throughout the day, as it's feeling a little worse for wear after yesterday. Also...I have a bruise on my head. Blargh.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 17, 2010, 07:13:13 PM
An entire week of work! Can't say I'm a fan of waking up that early in the morning (switching wakeup times is kicking my @$$, even though I'm actually getting more hours of sleep each night), but I'm certainly a fan of benefits and a steady paycheck! Now I can afford to do cool PK stuff again this summer! YES!! ;D ::happy dance:: ;D

April 16, 2010:
Jammed with some friends in a new spot (well, not new to them; they live there).
Iced foot (and knees) when I got home.


April 17, 2010:
Mostly a rest day. Took a long nap to catch up for...well, nothing, really. I've been getting pretty decent sleep lately, but I still feel rather zombie-like for some reason. ::shrugs::

Orchestra: 3 hour dress rehearsal. Well, actually a bit less, in all likelihood. I think the director let us out early.

Triathlon training:
Swam 8 laps in the pool. Stopped after each lap. Sad, but this is where it is right now. Goal is 400m...and I'm not sure how long this pool is. 25m, I think? We have a long way to go...The plan right now is to add a lap each time we train.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 23, 2010, 08:38:24 AM
April 18, 2010:
Orchestra concert. Don't think I did anything else.


April 19, 2010:
Z-fit:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 26, 2010, 09:59:47 AM
April 20, 2010:
Orchestra practice: 2.5 hours. Got there early and did a lot of the setup.


April 21, 2010:
Z-fit: I was pretty excited because two new girls came - that brought us up to 4 women and 4 men, so we were even for once! :D


April 22, 2010:
Went to learn how to do Tai Chi. This is a sponsored club we're allowed to attend during the middle of the day at work, so I thought I'd try it out. It seems to consist primarily of slow, controlled movements performed standing up; mostly it just felt good to get up and move somehow in the middle of the day. I think I'll do it again.

Was supposed to go jam with some people after work, but with one thing and another that fell through. Having been unexpectedly provided with a free evening, I decided to go have my hurt foot checked out by a doctor. I did...and found out why my foot has been hurting for the past 3 weeks. It's broken. :P Apparently this is an avulsion fracture, which is why it hasn't been healing on its own. I'm supposed to go see an orthopedic specialist to find out what to do next.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 28, 2010, 08:20:15 AM
April 23-25, 2010:
The doctor gave me a post-op shoe to wear, so I tried wearing it on Friday. Drove down to a jam at my alma mater b/c I'd promised to take people in my car (and I had family stuff I needed to do down there anyway). We slept in a tent. I saw a lot of my old spots where I used to do parkour before I even knew what parkour was. There was rain all weekend, and a tornado watch on Saturday night. It was epic. I also managed to stay off my broken foot for the most part, with the exception of one near-disastrous wallrun. Handstands are doing pretty well.


April 26, 2010:
Rest day. Getting antsy, but trying to listen to the doctor's advice and not do anything that'd aggravate the fracture. Wore the stupid post-op shoe all day, but it actually made my foot hurt worse than my regular shoes (I think the doctor gave it to me b/c she didn't know what else to do).


April 27, 2010:
Took the post-op shoe to work, but ended up switching back to my regular shoes partway through the day. I think the post-op shoe was keeping my knee from flexing properly, which hurt, and it was making the rest of my foot cramp because it couldn't roll from heel to toe like it should. Did a few pistols. Felt slightly better.

Orchestra: 2.5 hours. Helped set up.

Did some yoga and played around on my pullup bars when I got home.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 04, 2010, 12:35:50 PM
April 28, 2010:
Saw the orthopedic specialist. Yep, it's definitely an avulsion fracture - took a chunk off of the inside of my fifth metatarsal where it attaches to the phlanges. Nope, they don't have to do surgery on it. It should heal on its own in 2-3 months. The doctor says it's OK for me to train on it, as long as what I'm doing doesn't hurt. Apparently there's not much chance for me to make it worse, as long as I tape it up before I go. :P Soo...yes. Training good.


April 29, 2010:
I trained. ;D Foot was taped.
Iced the foot when I got home.


April 30, 2010:
Rested the foot. Played with some poi, which was fun. I may have to make my own one of these days...


May 1, 2010:
Morning: Walked for around 2 hours.

Evening: Played an epic game of zombie tag with checkpoints and 300+ other people downtown. There was sneaking and running and parkour and lots and lots of walking involved. Made it through the first 4 checkpoints without getting tagged...but the 4th checkpoint was at Oz. My original training grounds! Ended up meeting a bunch of other traceurs there, all of whom had arrived independently. Stayed to play, and ended up skipping the last 2 checkpoints; my foot hurt, it was starting to rain, and I would've had to run close to a mile in under 10 minutes to make it to the next checkpoint on time.

So we trained. :)

I did a pullup from a 120 degree arm bend, assisted only by standing on tiptoe - no jumping! There were vaults of various sorts, balancing, and my Nemesis Jump. I can land so much more quietly now! I think I would've been able to make it if my foot hadn't been aching and inflamed.


May 2, 2010:
Drove down to visit my sister and back - 2.5 hours each way, yuck! Did a little balance training and attempted a couple handstands while I was there, but that was enough for one day. Felt absolutely exhausted after the previous night.


May 3, 2010:
Foot still wasn't 100%. Went to the tai chi club at work - I'm not sure I'm getting this; I mostly just end up really bored. Maybe I'm doing it wrong? Thought about going to Z-fit to train, but ended up staying home and taking a walk with a friend for an hour or so. I think that was the right call; I definitely ended up getting more sleep that way, and I needed it. I think my foot also needed the time off, as it started cramping pretty badly towards the end of our walk.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 05, 2010, 09:42:30 AM
May 4, 2010:
Orchestra: 2.5 hours. We're playing Rhapsody in Blue. :)

I forgot to mention this: I've only been working full-time for a couple of weeks, but somehow I got nominated to lead a team in a 10-week get-fit challenge. Hmm. Still not sure how that happened...We get points for exercise, eating fruits and veggies, etc., and compete against other teams in different parts of the lab. I'll try to keep posting about how that goes.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 07, 2010, 09:24:21 AM
May 5, 2010:
Went back to Z-fit for the first time since finding out about my broken foot; I was glad to go. Tried to tape my foot up really well, per doctor's orders.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 07, 2010, 09:59:56 AM
May 6, 2010:
Today was the kickoff for the Active for Life campaign at work. Went with my team for a ceremonial 2-mile walk around the perimeter of the site. This has the potential to be a very good thing; so far my team is doing really well at keeping up with their goals (even though we had the kickoff today, we've been recording points since the beginning of the week).

I had it in mind to keep this kind of a rest day, but I discovered that I can kinda-sorta do a pullup if I start with my arms bent--or at least I can propel myself upwards from that position if I kick and really fight for it--so I kept doing that on and off all night. I also did some handstands in my living room. Crashed into the couch AND the loveseat. Decided I needed a bigger apartment. :P

Iced many things.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 10, 2010, 08:40:52 AM
May 7, 2010:
Rest day. I'm going to try to be more conscientious about these so that my foot can heal (and I'm posting that statement here so that I'm held accountable - if you're reading this, feel free to yell at me if I slack off on taking my rest days). The doctor said that it'll take about 2-3 months for my foot to heal, and I'm shooting to give it all the rest I can so it heals as soon as possible.


May 8, 2010:
B-day jam for a friend. :) Weather was kinda yucky; we've been having temps in the 60s around here lately, but of course the day we scheduled a jam in advance, it was only in the upper 40s with patchy clouds and spits of rain. :P Murphey's Law!
Got home a while later and iced. Fell asleep on the couch with ice on my foot. :P


May 9, 2010:
Mother's Day! Went over and hung out with my parents. Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 12, 2010, 01:37:18 PM
May 10, 2010:
Attempted Z-fit again (foot taped up securely), which once again ended up being mainly open gym for me:


May 11, 2010:
Orchestra: 2.5 hours, plus some teardown.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 14, 2010, 10:17:10 AM
May 12, 2010:
Z-fit, mostly on target (found a better way to tape my foot, which helped):


May 13, 2010:
Rest day. Foot ached a little, but that might've been my shoes; they had an elastic band that put a little too much pressure across the widest part of my foot.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 19, 2010, 10:39:45 AM
May 14, 2010:
Mostly rest day; some walking, some driving going to an anime convention.


May 15, 2010:
Lots of walking (off and on all day) in shoes that probably weren't the best for a broken foot (although I did tape the foot). Dancing for ~4-5 hours. Other shenanigans and assorted craziness at the con.


May 16, 2010:
Again, mostly rest day, couple hours walking and some driving.


May 17, 2010:
Open gym (foot taped):
Not sure how much I got out of this...kept having to stop and take breaks b/c either my foot would start hurting, or I'd be concerned that it was *going* to start hurting. :P Head games...


May 18, 2010:
Rest day. Orchestra: 2.5 hours. Starting to get sick...probably partly due to lack of sleep this weekend.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 21, 2010, 12:40:24 PM
May 19, 2010:
Had to stay home sick today. I don't have sick days (yet), so this was a sick day w/o pay. Yuck. :'(
Slept pretty much all day, woke up feeling a lot better.


May 20, 2010:
It was lovely outside all day, absolutely gorgeous...and then when I got out of work it suddenly turned dark, cloudy, and occasionally rainy in patches. :P Murphey's Law!

Anyway, I headed downtown to Oz to train with some friends. I taped my bad foot and trained barefoot, b/c that's just the best way to train on damp wood, IMO.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 23, 2010, 06:50:03 PM
May 21, 2010:
Rest day. Cold was worse again. My hurt foot was pretty sore. Think I may have overdone things with those precision attempts.


May 22, 2010:
Mostly rest, trying to get rid of this nagging cold.

Orchestra: 1 hour.

Walking: 1 or 2 hours, with some assorted playing on playground equipment thrown in for good measure.


May 23, 2010:
Orchestra concert (~2 hours), plus a 1-hour dress rehearsal.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 06, 2010, 06:13:58 PM
Gaaahhh!!! Busy week.

May 24, 2010: Rest day.


May 25, 2010: Jammed downtown. Don't remember what I did...except it involved doing a pretty impressive climbup (for me) sans injured foot and some vaults over a concrete wall...and ended with playing in the fountain at Millennium Park.


May 26 and 27, 2010: Rest days. I think?


May 28, 2010: Miniscule amount of jamming in the midst of a 13-hour drive to DC. After work.


May 29, 2010: (B)East Coast!!

Having arrived in Virginia at 4 AM, we slept a couple hours and headed out to jam. :) I've finally started getting the hang of split-foot takeoffs! This is a good thing. Worked on them for a while, and did my climb behind the fountain (which was, sadly, turned off this year). Discovered that the injured foot does not like slacklining. Realized I'd forgotten to tape the darn thing. :P Did some precisions.

Went to a park (I have no idea what its real name is; it will forever be the "these are federal trees!!" park in my mind, thanks to last year's jam). Taped my foot. Worked on some underbars through trees. Did some fear-conquering; I'm now occasionally able to do this odd half-cartwheel half-handspring thing off the end of (very low) obstacles. Not really good for anything other than figuring out how to deal with fear when I start psyching myself out.


May 30, 2010: After a very long and convoluted journey, we finally found the right Great Falls National Park (there are apparently 3 by this name in the greater DC area) and proceeded to wait in line for an hour and a half to get in. Once we finally got in, there was a lot of hiking, bouldering, and some jumping and swimming. I also did handstands on the grass, a surprising number of which were actually brief handstands rather than slow falls.

Wandered around DC for a while being tourists...I suppose walking counts for something?

Ended up at Primal sometime before midnight. Started learning powercleans! I've been wanting to add these to my lifting routine for a while, and Elet was kind enough to give me some guidance on the basics (with an empty bar). Did a LOT of these...didn't keep count, but I got tired and sweaty, breaked, and returned at least twice. At around 1 o'clock in the morning (:P) after 2 days of jamming, I then decided it'd be a good idea to do heavy squats...I'm questioning my judgement now, but it turned out OK. Did the following:Helpful sidenote: M2 suggested pushing my knees out more when I'm low in the squat, and it has really helped my chronic heels-lifting problem. I need to remember this for future lifting endeavors.

Discovered that heavy-duty rubber bands are also phenomenally helpful when doing pullups. I also want some of these now...:P


May 31, 2010: Drove back home. Another long ride, this time with some rain, but we stopped more frequently, which helped somewhat. Sat down on the floor to talk to my cat when I got back home, and woke up there some time later. Decided I needed sleep more than anything else, and went to bed early.


June 1, 2010: Rest day!!!

Went to Aikido for the first time.


June 2, 2010: Z-fit. I was super lazy, but I did do some stuff.


June 3, 2010: Nature parkour solo training in the forest preserve. Note to self: bring bug spray next time. Precisions, a little vaulting, though there wasn't a lot high enough to vault. Found some low rails to drill kongs, lazys, and turn vaults.


June 4, 2010: Gym training. (B)East Coast reminded me how much I miss doing heavy lifting.


June 5, 2010: (Inter)National Parkour Day! Had prior commitments, so I didn't end up making it there until fairly late in the day. Discovered I can do wallruns again (in moderation) without pain, as long as I did a good job with the tape. Played "ninja" a lot...it's basically PDQ with hands instead of feet. Awesome precision gap-conquering: I have recurring problems with these, but today I worked fairly intensely on one that was just barely inside my abilities...and I got it! ;D This a step in the right direction. Also did some running on a lovely curb with gaps to jump over.


June 6, 2010: Day of rest.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 09, 2010, 05:08:16 PM
June 7, 2020: Z-fit.


June 8, 2010: Rest day. Busy doing other stuff; had a pretty major blood sugar crash.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 10, 2010, 07:39:51 PM
June 9, 2010: Z-fit.


June 10, 2010: Involuntary rest day. :P Worked a little on power clean form with my light bar at home.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 15, 2010, 08:15:10 AM
June 11-14, 2010: Rest days. I suppose this counts as my rest week; I haven't taken one in a while, so maybe this sprain is a good thing in a way. Did some scattered, light, upper body training here and there (e.g., a few pushups, touching toes to my pullup bar, pullup negatives, etc.), but nothing strenuous. A little walking around yesterday because I'm getting some hardcore cabin fever.

Discovered I can hula hoop? O.o Never could when I was little, so that's...interesting? Kinda cool.

Iced ankle every day, trying to RICE as much as possible. Swelling is starting to go down, and it's turning all kinds of fun rainbow colors. Somewhat stiff, not too painful.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 16, 2010, 07:30:24 AM
June 15, 2010: Aikido class. My job has this aikido club that meets on Tuesdays during lunch. I've always wanted to learn, so I decided to start going. It's pretty cool! We worked on basic escape-from-a-hold types of things, and how to NOT get stabbed with a knife. Awesome. :)

More ice and an ace bandage for the ankle.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 20, 2010, 09:08:50 PM
June 16, 2010: Jammed with some friends outside. My foot/ankle made it really hard to train most stuff, although I did manage a lot of balance work and a few cats. Making some progress on handstands, I think, or at least holding my ground. Did some very gentle flow work over a park bench. Played PDQ, and was one of the last two standing. :)

I think attempting this jam may've been premature; I was in a lot of pain just from walking around by the time we started to head home. Foot, ankle, and knees (probably from the weird way I was walking to accommodate my ankle) were all hurting kind of a lot. Pretty bad mood for the rest of the day.


June 17, 2010: Walking on a gently graded gravel trail with a friend, maybe 1.5 hours. This is probably closer to what I should be doing right now, although I would've picked a shorter trail if I'd known how long it was going to take us to complete this one.


June 18, 2010: Rest day.


June 19, 2010: Did some walking on pavement, around 1.5 hours, and some walking through the woods, little bits at a time. I've been trying to use my pullup bar to do some kind of work the last few days, but it's more along the lines of doing something every time I walk through the door rather than an organized workout routine.


June 20, 2010: Father's Day. :) Rested and hung out with Dad.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 29, 2010, 05:56:54 PM
June 22, 2010: Rest day. Stupid feet.

June 23, 2010: Aikido during my lunch hour! Worked on blocking attacks with knives. The instructor was very patiently trying to explain how to do a roll...then had me do one. I suppose I should've mentioned earlier that I've done them before...my bad. ::) My footwork, however, is very sloppy, and apparently I need to stay off the balls of my feet and down on my heels.

June 24, 2010: Epic storm outside. Tried to GTG with pushups at work and touching my toes to the pullup bar at home.

June 25, 2010: Unexpected jam downtown at Oz; mostly worked on a few cats. Then headed to a random gym session (for...like...3+ hours):
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 01, 2010, 11:27:59 AM
June 26, 2010: First day of the Chicago Colossal Jam!

Met up at Oz and played PDQ in the grass for a while, waiting for the little kids to get off the playground. Climbed a tree. :) Eventually got onto the playground and played; discovered that I can "skin the cat" on the monkey bars. Training was pretty sporadic, but I got to revisit several old favorites and do a bit of balance work. Provided sustenance for an entire colony of mosquitoes.


June 27, 2010: Second day of Colossal.

Headed to UIC.

June 27, 2010: Last day of Colossal.

Grant Park, etc., in and around the Museum Campus. Discovered that the Taste of Chicago was going on, which meant a much heavier than usual police presence...resulting in a few more encounters than usual.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 01, 2010, 07:22:12 PM
June 28, 2010: Recovery day. I've been meaning to start running again (kinda left that run 1 mile goal behind for a while there), so I figured it was about time. The ultimate goal is to be able to manage a 5K without feeling like I'm about to die. This program (http://www.coolrunning.com/engine/2/2_3/181.shtml) fits with my goals pretty well, plus it makes sense with what I know of running and my current ability level, so I figured I'd give it a shot.This wasn't hard...I think I can do this.


June 29, 2010: Disaster. I'm pretty sure I've rebroken the bone in my foot. I wasn't even doing anything remotely parkour related, or even athletic!! >:( I woke up and went into the closet to get dressed, and on my way in I stubbed my toe really F-ing hard on the doorframe. That's it! Kaboom! Couldn't stand up for a few minutes, and now all the symptoms from about the 2nd week after the break have reappeared. !@#$!#&@%^*#$!$!@#

Did go to aikido...I feel like I'm being very stupid about my body awareness in there, but they keep saying we're doing OK.


June 30 and July 1, 2010: All after-work plans abandoned; little sister unexpectedly showed up from out of town. Foot wouldn't have liked working out anyway. :P Iced. Got better tape.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 05, 2010, 09:15:44 AM
July 2, 2010: Figured out something I can do with damaged feet: bike! Dragged out my dad's old bike from the garage, tuned it up (somewhat), and took a ride. Ended up being just over 10 miles. Took about an hour, b/c we stopped a couple times for water breaks.


July 3, 2010: Trained at a park for a little while, mostly balance and a little fear conquering related to balancing high up (by which I mean maybe head height above the ground). Walking.

Gym session. Started out with minimal tape on my feet, realized that was a bad idea after tweaking both my foot and my ankle, so I stopped and put more tape on both, which helped a lot. I've switched to a sturdier cloth tape that's much MUCH better than the silly medical tape I've been using.


July 4, 2010: Independence Day! Woot. :) Did a lot of walking around, foolishly not taping my foot until *after* it started to hurt...kind of a lot. Managed not to eat TOO much junky holiday food, so that's a win.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 09, 2010, 04:37:54 PM
July 5, 2010: Had the day off from work, aaahhh. :)

Slept really late, then:


July 6, 2010: Aikido during lunch. Other than that, a rest day.


July 7, 2010: Jammed. Tried to come up with things to do that involved my feet as little as possible.


July 8, 2010: Trained with some people in what felt like a sauna...it was HOT and HUMID outside.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 12, 2010, 04:33:28 AM
July 9, 2010: Rest day.


July 10, 2010: Lots of different stuff.

Morning: Volunteered with the aikido club at the company picnic. Result was ~3 hours outside moving mats and demonstrating (which pretty much consisted of warming up and having a regular class, 3 different times).

Afternoon: Went to a jam/BBQ on the beach. Tried to take it easy, so I didn't really do much other than going in the water a couple of times and playing volleyball for a while on the sand.

Evening: Playground, then gym session.

July 11, 2010: Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 23, 2010, 08:30:05 AM
Oops, I just realized how long it has been since I've posted. Lots of things have been going on, and I'm not going to try to remember all of them. Here's the highlight reel, though: Midwest Jam in Indiana, jams in and around Chicago (a couple of which I got to help organize - yay!), about a week in Colorado (which involved playing in an orchestra concert at ~10,000 ft above sea level, one of those bungee-trampoline dealios, and lots of climbing around on mountains), gym sessions, and some training on my own. I can occasionally hold handstands now, but it's still only about 1 out of 10 tries. :P

Let's see whether I can remember some of my most recent stuff...

Wednesday, August 18, 2010: Z-fit. Trained kongs (and my travelling kongs). Metcon: 21-15-9 pushups, situps, burpees, with 5 jumping pullups between sets, 3:13.

Thursday, August 19, 2010: Went to a new training spot by an abandoned police station. Nice rails for balance, primarily worked on that (foot's still healing), but also got in a few cats and wall runs. Sleep time was terrible that night.

Friday, August 20, 2010: Ran. 5 minute walking warmup, then alternated 60 seconds jogging with 90 seconds walking for a total of 20 minutes. Then walked for another 5-10 minutes as cooldown. Trying to slowly ease into this, but I'd like to be able to run 5K without stopping, and I've never been a good runner. Now's the time to change that! This was the first time I can remember when I've ever thought, "I feel bad. I think I'll go for a run. That'll help." And it did. :o Progress...

Saturday, August 20, 2010: Jam downtown. Worked a lot on wall runs and topouts. Still having trouble going from a cat into a topout, but if I can get the momentum to carry me up past that sticking point (from the VERY top of the cat to the VERY bottom of the topout), I can do it. Also worked a lot on balance, and got some handstand practice in. Still trying to take things pretty easy for the sake of my left ankle and right foot, but they're both recovering.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 22, 2010, 07:00:30 PM
September 22, 2010: Went back to the lifting schedule about a week ago, and decided I'd better start recording numbers again! ::) If we're lucky and I feel like it, I may go back and record some old data, but that may not happen...


It's taken a while for my foot and ankle to get back into working order, but I think they're finally at a point where they won't interfere too much with training.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 26, 2010, 04:54:36 PM
September 23, 2010: Gymnastics gym night.

September 24, 2010: Rest day. Lots of driving, little sleeping.


September 25, 2010: Jam downtown. It was (comparatively) cold and windy, so it's starting to feel like fall...which means remembering how to operate with stiff, cool muscles (especially fingers).


September 26, 2010: Rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 29, 2010, 11:08:59 AM
September 27, 2010: Rest day. Needed the extra one. Haven't been sleeping enough lately, so my recovery times are all messed up.


September 28, 2010:
Aikido practice: Worked on rolls for a while; I keep trying to do a PK roll instead of the aikido roll...and then I get corrected. A lot. My other techniques are getting smoother, though.

Orchestra rehearsal: 2.5 hours.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 30, 2010, 06:54:09 AM
September 29, 2010:

Broken foot is doing pretty well; sprained ankle seems to be a little inflamed today. I'm going to have to remember to ice later.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 01, 2010, 12:02:38 PM
September 30, 2010: Just running intervals today. Same as the day before, but a bit faster: 5 minutes walking (warmup), then 2x(90 seconds running, 90 seconds walking, 3 minutes running, 3 minutes walking), 5 minutes walking (cooldown). Finished off with ~15 minutes stretching. Still have a bruise on my chin! :P


October 1, 2010: Gonna be a rest day.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 04, 2010, 11:25:32 AM
October 2, 2010: Beginner Jam downtown.
Bit of a break, then later in the day...


October 3, 2010: Gym.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 05, 2010, 08:35:21 PM
October 4, 2010: Rest day.


October 5, 2010:
Aikido practice: 1 hour. Got to do some throws this week, which was fun!

Orchestra rehearsal: Slightly less than 2.5 hours (got let out early today). For once my hand didn't cramp up during the trills in the Dohnanyi! :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 13, 2010, 09:16:33 AM
October 6, 2010: The plan was to go lifting. Unfortunately, my gym got hit by a small airplane that was taking off from a nearby runway!! :o I believe that under the circumstances, it was completely acceptable to change plans!

Running (because this doesn't require a gym): 5 minute walking warmup; then jog 3 min, walk 1.5 min, jog 5 min, walk 2.5 min, jog 3 min, walk 1.5 min, jog 5 min; 5 minutes walking cooldown.
Didn't really stretch much, although I should've. Inching closer to that goal of running a mile...and then a 5K! And even crashing aircraft can't stop me! Mwahahaha!


October 7 and 8, 2010: Working on a project for a friend's wedding. Rest days by default. Very little sleep!


October 9, 2010: Went to the wedding. Then went out dancing...which I decided counts as cardiovascular crosstraining when it lasts for 3-4 hours.


October 10, 2010: Rest day.


October 11, 2010: Skills training in a gym.


October 12, 2010: No Aikido, due to an unfortunate event involving a family of raccoons and my car...raccoons do NOT make good houseguests, just fyi.

Orchestra: 2.5 hours.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 14, 2010, 03:30:10 PM
October 13, 2010: Jam.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 15, 2010, 01:01:23 PM
October 14, 2010: Gym session, ~4 hours.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 18, 2010, 02:20:53 PM
October 15, 2010: Rest day. Random toprock around work when coworkers weren't looking. ;)


October 16, 2010: asdjkofash ;ksjdfa;dfkls Craziness.

Dress Rehearsal: ~2.5+ hours. Let out a little early. Left hand FINALLY isn't cramping up anymore after the crazy 1-4 trills in the Dohnanyi. Fourth finger still isn't happy, though; second joint locks up for a while after that.

Jam:
Dancing: A few hours. Just for fun.


October 17, 2010: Orchestra dress rehearsal and concert. Total of about 2-3 hours. Also helped move a piano and set/take down chairs and stands onstage.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 19, 2010, 08:59:30 PM
October 18, 2010: Gym session
Left ankle was feeling a little weird/inflamed after all this...


October 19, 2010: Rest day. *Oops, I lied.* Aikido: around an hour. Also managed to do about 5 minutes of tumbling/handstand work before practice.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 21, 2010, 09:46:14 AM
October 20, 2010: My gym is open again! No sign on the inside of where the airplane hit - at least not that I could see.


PS: My department installed software on all the computers at work that has a popup remind us to do stretching at given intervals throughout the day. Any thoughts on what interval to set this for? Every 2 hours? 1 hour? Is there a point at which this starts being counterproductive? Their stretches are silly so I may just do my own...but it's a good concept.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on October 21, 2010, 03:26:09 PM
Congrats on the running! You're doing good!  ;)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 26, 2010, 02:41:42 PM
Why, thank you, Ms. Deborah!! ;)

October 21, 2010: Gym session.


October 22-24, 2010: Friday and Saturday were spent driving down to my alma mater and taking in the homecoming football game - not much exercise there! Spent all of Sunday walking around outside.


October 25, 2010:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on October 28, 2010, 09:53:02 AM
October 26, 2010: Rest day.


October 27, 2010: Running only.
This was a lot easier than last time! (Probably because it wasn't at the end of my workout.)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 03, 2010, 02:15:58 PM
October 28-31, 2010: Out of town. Mostly rest days, lots of walking. I did manage to get 6+ hours of dancing in on Saturday (a class on this goofy sort of dance called "para-para," which is pretty fun/amusing, plus a whole lot of free time).


November 1, 2010: Rest day.


November 2, 2010: Aikido: 1 hour. I need to start learning to spell the names of the things we're practicing, so I can record them better...I threw people. They rolled...and vice versa.

Orchestra rehearsal: Slightly less than 3 hours. Moved lots of chairs after rehearsal.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 05, 2010, 01:54:33 PM
November 3, 2010:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 11, 2010, 05:13:52 PM
November 4, 2010:


November 5, 2010: Rest day.


November 6, 2010: Dancing of the "regular" sort, for a few hours.


November 7, 2010: Went to a gym session, but really took it easy for the most part. Worked on some short (~3-4 ft) balance beam precisions; practiced the first 2/3 of a roundoff (hands down and turn...feet up and together...tap the wall...then come down out of it slowly); worked on my front flips a little, since this is the gym with the very nice trampoline.


November 8, 2010: Rest day. Joints are giving me some trouble; they aren't precisely hurting, but they sure don't feel good, either. I've been icing the elbow...


November 9, 2010: Aikido, 1 hour. I learned a word for one of the things we're doing: "Tskui." Which sounds like "ski," and means...uh...it's an attack where your hand comes from your hip up towards someone else's torso.

Orchestra, 2.5 hours. I also set up pretty much the entire string section (~50 people?) by myself, b/c I got there way early.


November 10, 2010: Rest day. Went to sleep EARLY!! Got 8 whole hours, go me!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 12, 2010, 01:06:16 PM
November 11, 2010: Thanks, all you veterans out there! I very much appreciate you guys and gals, and all the things you've done for us. <3

Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Christopher on November 12, 2010, 01:39:11 PM
Well when I first started this is how I trained:
My 31 day movement plan, which is really dedicating yourself to one move everyday for 31 days anywhere between 3 to 5 hours.
Do that for about 1 or 1 and a half years.
Then once you have done that for a year or a year and a half practice on only one movement for 2 weeks then move on to the next and so on)
Except for on Saturdays in which is what I call "Free Day" where you use all you learn going full out!=D
Hoped that helped!=)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 15, 2010, 09:29:29 AM
Thanks for the ideas, kidzymarvel! That plan could certainly result in a lot of progression, but you may also want to check out some of the articles on the importance of rest days over in the "General Fitness" threads. :) Good luck with your training!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Christopher on November 15, 2010, 11:40:31 AM
REST?!?!
I know no such thing!=D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 23, 2010, 04:20:26 PM
Haha, I know some people who train that way. :) But in my experience, whenever I get injured it seems to be when I'm overtired. So I just try to make sure I don't get that way.

Also, if you're interested in some of the theory behind rest days, check this (http://sprenten.com/library/fitness-fatigue.pdf) out. The article touches on a lot of different things, but if you scroll down a few pages to the parts marked "Delayed Training Effect" and "Overtraining," those are the parts that are most relevant.


November 12-15, 2010: Decided to take a few rest days in a row, and make sure I got plenty of sleep and healthy food. My joints are (collectively) feeling much better now! Left elbow is still a little achy at times, but that's improving too.


November 16, 2010: Aikido: 1 hour.

Orchestra: 2.5 hours.


November 17, 2010: Rest day by default. Had to take work home with me; we have a HUGE deadline coming up after Thanksgiving and I'd really rather not have to work that weekend.


November 18, 2010: Was super frustrated at feeling like I hadn't done anything all week - and then ended up working late. Again. Went to the gym to blow off some steam:


November 19, 2010: A few hours dancing, the normal sort.


November 20, 2010: Slept in late for the first time in...I'm not even sure how long. It's been over a month, that's all I could figure out!
Gym: Pretty relaxed.

November 21, 2010: Thanksgiving! (I know, not really, but that's when my family had it. There were loved ones who couldn't make it on the "official" day, so we moved it. :) )
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Christopher on November 29, 2010, 12:21:14 PM
Thanks for the review! I loved it, but the reason I train alot is to make up for all the conditioning I do not do=( I really can't exercise without some type of supervision, because without it I just become lazy. I need someone to stay on my back.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on November 30, 2010, 11:36:39 AM
Everyone trains in his/her own way. Just be careful; that lack of conditioning puts your joints at a higher level of risk.


November 29, 2010:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Jesse "Wolf" Anderson on December 04, 2010, 09:19:28 PM
Quote
"Haha, I know some people who train that way.
;)
Nice to see that you are keeping up with your log and your training.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 07, 2010, 01:07:18 PM
Yes. You, sir, are definitely one of those people. :P The log's good for motivation, though. :)


November 30, 2010: Orchestra rehearsal, 2.5 hours.


December 1, 2010: Dance session with a friend in the lovely hardwood-floored room at my gym. Worked on my toprock a bit, but also started working on "CCs," balance, and some transitions. Discovered that I'm amused by something my friend called "splits," although they're different from what you'd normally think of as "the splits."


December 2, 2010: Gymnastics gym day.


December 5, 2010: Orchestra concert, ~2 hours (I think), and all the associated moving of chairs, stands, etc.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 13, 2010, 10:17:29 AM
December 9, 2010:


December 12, 2010:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 23, 2010, 03:29:02 PM
December 16:


December 18, 2010:
Went to a gym that doesn't allow parkour, only gymnastics and tumbling.


December 19, 2010:

More later.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on December 30, 2010, 12:38:40 PM
December 22, 2010: Training in the snow.


December 23, 2010:


December 27, 2010: Rock climbing. :) Stayed out for close to 4 hours, but there were a lot of rest breaks in there to talk about technique and let my arms recover between climbs. Learned how to do a knee bar, which is pretty cool. also need to remember to keep my base wide so my arms don't have to take so much of my weight. Firecracker ladder was hung up out of the way, so I didn't get to use that this time. :-\ I did do several really solid climbs though, which is way better than I was able to do before.


December 28, 2010: Snow training.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 06, 2011, 12:52:06 PM
December 30, 2010:


December 31, 2010: Walked a few miles.


January 2, 2011: Happy New Year!


January 3, 2011: Rock climbing again. 3+ hours, again with breaks, but I was able to spend more of the time actually climbing this week (wasn't as tired, for some reason).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 09, 2011, 12:51:16 PM
January 6, 2011:


EDIT - Got some numbers wrong. Fixed.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 09, 2011, 08:55:30 PM
January 9, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Christopher on January 11, 2011, 10:10:23 AM
have you made any vids yet mam? I just like watching any and all parkour vids!=D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 13, 2011, 01:28:43 PM
Not really. I'm in the background of some national jam videos, and I filmed myself quite a lot when I was learning squats and deadlifts so I could check my form, but that's about the extent of it. One of these days I'll get around to it...probably. ;)


January 11, 2011:
Morning: Aikido. Practiced rolls, basic forward, backward from sitting. Learned how to throw someone if they come at you and grab your wrist with two hands (and many ways NOT to throw them).

Evening: Orchestra. New music! Rehearsed about 2.5 hours. Then did minor cello bridge surgery. :P Poor thing doesn't like going from warm to cold to warm so often.


January 12, 2011:
Ran intervals (not a lot of time for anything else): 5 min walking warmup. 5 min running, 3 min walking, 5 min running, 3 min walking, 5 min running. 5 min walking cooldown. This is getting much easier (well, I AM doing it w/o doing anything beforehand), so I think I'm going to step things up next week.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Christopher on January 13, 2011, 08:23:11 PM
sure thing!and when you do make sure you tell mmmmmmeeeeeeeee!=)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 14, 2011, 10:15:46 AM
Haha! Well, if I ever do, I'll be sure to post a link in here.


January 13, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Zachary Cohn on January 14, 2011, 12:20:22 PM
"and I stopped before "tweaky" became "damaged" (elbows that bend past 180 degrees = increased risk for injury)."

Mine do that too!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 17, 2011, 10:42:42 AM
Ah! I knew I couldn't be the only one!

I'm still trying to decide how best to deal with the issue; they seem to be OK, for the most part, unless I combine something high impact with blocking...THAT does all kinds of strange twisty-bendy things. I've been playing with the idea of using a soft wrap of some sort - just for kinetic feedback, not to physically limit range of motion. Have you ever tried that? Or found anything else that helped?


January 15, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 18, 2011, 12:33:44 PM
January 17, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 21, 2011, 10:14:38 AM
January 18, 2011:
Morning: Aikido. Worked on throws, which meant that I also got to take my turn rolling out of them - got to do a few breakfalls too. Did this in socks for the first time, rather than barefoot, b/c I have bandaids covering blisters and I didn't want them to come off on the mats (ran w/o socks last Wednesday - bad idea).

Evening: Orchestra rehearsal, 2.5 hours.


January 19, 2011:
Running-only day. Started running before I realized I was going to make things harder this week, so I improvised a bit, mostly just increasing run time and decreasing walk time: 5 min walking warmup. 5 min running, 2 min walking, 6 min running, 2 min walking, 6 min running. 5 min walking cooldown. Felt easier than I expected; I hit a stride somewhere in there that felt really good.


January 20, 2011:

I was confused by why I was feeling just SO awful all night, so I spent a lot of time thinking about possible causes on the drive home. Here's what I came up with:
(1) I've actually been getting a fairly decent amount of sleep lately, so I don't think it's that, but more wouldn't hurt. I think I've been cheating myself out of maybe half an hour a night, reading later than I should.
(2) I realized that I'd only eaten about 40-50g of protein all day, most of it at supper (which really doesn't help me at all if I'm exercising an hour and a half later - it hasn't had time to digest). That's way below what I need if I'm going to start lifting weights again on a regular basis, particularly since I'm hypoglycemic and should be getting a higher proportion of my calories from fat and protein anyway.
(3) The last thing that went in my stomach before practice was a pomegranate - lots of sugar, which is just the thing to trip my low blood sugar-causing enzymes into overdrive. Thought the fiber would help offset that, but apparently it didn't help enough.
(4) There is such a thing as just having an "off" day. If this only happens once in a while, it's not the end of the world. Deep breath. Center. It'll be OK. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 23, 2011, 04:21:54 PM
January 22, 2011: (or maybe the 23rd, since pretty much all of it was after midnight)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 24, 2011, 02:50:57 PM
January 23, 2011:

Increased protein intake seems to be helping a lot with energy levels; need to keep that up.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 25, 2011, 09:36:05 AM
January 24, 2011:
Meant to do this right after work, but it got postponed for various reasons til after supper. That may've been too late in the day, because I had an unusually hard time falling asleep after I went to bed - and that's hardly ever a problem for me.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 28, 2011, 03:16:46 PM
January 25, 2011:
Morning: Aikido. Worked on blocking a strike to the midsection and then pinning your attacker. The hyperflexibility in my wrists and elbows is causing problems here; no-one but the sensei seems to know quite how to pin me effectively, although they can take me down just fine.

Evening: Orchestra rehearsal, 2 hours. Worked on "The Sorcerer's Apprentice" all night, so the director took pity on us and let us all out a few minutes early. When Paul Dukas was composing that thing, he apparently didn't care if he gave the entire string section a combination of carpel tunnel syndrome and tendinitis. :P It'll be beautiful by the time we're done with it, though, painful or not. :)


January 26, 2011:
Very chill b-girling session with a friend. :) I wouldn't trade the group of guys I train with for the world, but I forget how nice it is to train with other women every once in a while. Some work on floor stuff: 6-step, C-C, etc. Not sure why, but there's one thing in particular (not sure of the name, but it looks like that Russian dance where you kick one leg out and land on the other) that keeps making my calf muscles cramp. Lots of stretching.


January 27, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on January 29, 2011, 09:31:42 PM
January 29, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 02, 2011, 12:57:03 PM
January 31, 2011: Just running today. 5 min walking warmup. 6 min running, 2 min walking, 6 min running, 2 min walking, 6 min running. 4 min walking cooldown. Stretched a bit.


February 1, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 04, 2011, 10:02:09 AM
February 2, 2011:
Shoveling. My car was buried in 3 feet of snow...INSIDE the carport. Also worked on kipping pullups on and off all day while I was snowed in. Some shoulder shrugs, too.


February 3, 2011: Probably shouldn't have attempted this, but I had bad case of "cabin fever." Major roads weren't too bad; side streets were another story entirely. Almost got stuck a couple times, but I made it!
Had a mild stomachache all night, so keeping my abs tight was a little more annoying than usual.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 08, 2011, 01:21:12 PM
Ack! Second page, oh noes!! Decided to take the weekend off to give myself a few rest days in a row, as my recovery times have been lagging a bit. Timing is right for extra rest, though (circa 5-6 weeks of consistent lifting); it's slightly early, but I've been taking fewer "true" rest days than usual, so that works out to put things approximately on schedule.


February 7, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 09, 2011, 08:41:52 AM
February 8, 2011:
Morning: Aikido. Had another "discussion" about my bad roll form. :P Form's perfectly fine for PK, but it's the wrong style for aikido. I keep forgetting while I'm in the air and reverting to what feels natural, which, in this case, is wrong.

Evening: 2 hour orchestra rehearsal. Helped set up/tear down.


On the bright side, I think my hang clean form was indeed better on Monday (or at least the shrug part of it was). My traps were busy all day informing me that I'd done something with them the day before. That's a good sign; now all I need to do is make sure all the rest of the pieces fall into place, too.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 10, 2011, 07:38:21 AM
February 9, 2011:
Just running. Gradually upping the intensity to hit my goal of running a mile: 5 min walking warmup. 7 min running, 1 min walking, 6 min running, 2 min walking, 6 min running. 5 min walking cooldown.


Right elbow has been a little achy (and making odd noises) for the last couple days. Think I may have tweaked something Monday; need to remember to ice it when I get home.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 11, 2011, 08:45:47 AM
February 10, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 16, 2011, 08:26:48 AM
The second chunk of in-a-row rest days just happened to correspond with festivities and a very busy weekend, so that worked out well!

February 15, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 17, 2011, 08:18:01 AM
February 16, 2011: Mah birthday was today! ;D

It just so happened that the workload at my job is light right now, and the weather was beautiful (55 and sunny, ftw!), so I decided to take the afternoon off. :D As a birthday present to myself, I went to a new gym that just opened downtown and took an hour-long yoga class. It was nice! Definitely helped relax some sore muscles. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on February 25, 2011, 03:10:41 PM
Oops, recording fail. Here it is, in brief:

February 17, 2011:
February 19, 2011:
February 20, 2011:
February 22, 2011: Orchestra (2.5 h), plus lots of setup and teardown.

February 23, 2011: Swing dancing. The skillz...I does not have them. Took a class, though, before they let us loose.

February 24, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 02, 2011, 10:12:00 AM
February 25, 2011: Went out and learned a new kind of dance: blues. It's kind of like a cousin to swing...but I like it more, because there's more freedom in the motion; everybody does it just a little bit differently. :) Felt a bit like Eliza Doolittle all night, lol. :P


February 27, 2011: 1 hour dress rehearsal, 2 hour concert. Left shoulder tensed up something fierce during the second half of the performance, as it tends to do sometimes, so it hurt like @#$ for the rest of the night.


March 1, 2011:
After work: Went to the branch of the gym by work; the more I go here, the more I'm convinced their Oly bars aren't standard weight...I'm going to add a (+) after the weight each time I lift here, because I'm not sure exactly how much the weight of these bars differs.
After dinner:
2.5 hour rehearsal, new music. Mahler symphonies = lots of sustained effort/hard work. Helped put the chairs up and put them away. Shoulder started twinging again at the end of rehearsal; gonna see the chiropractor and have him realign it, b/c it needs help.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 04, 2011, 02:40:26 PM
March 2, 2011: Swing dancing again. Same deal, but the band was live this time around; felt slightly less awkward this week...


March 3, 2011: SUCCESS!!!
Note to self: Left ankle was still a little tweaky from rolling it at some point last week, so it ended up getting taped somewhere in the middle of all that...I need to ice it.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 08, 2011, 02:13:55 PM
March 6, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 23, 2011, 10:42:00 AM
Oops...

March 8, 2011: Orchestra: Rehearsal, mini-concert with kids, real rehearsal. Looooonnnng day; left shoulder was bothering me.

March 9, 2011: Dance: Swing.

March 10, 2011: Gymnastics gym: Balance beam warmup. Flips, but I wasn't landing nearly as well as last week. >:( Some kicks somewhere in there, and  a lot of bouncing on a trampoline to get me to throw my arms when I jump (rather than doing my bizarre t-rex move with them :P).

March 11, 2011: Dance: Lindy/blusey/swing.

March 12, 2011: A few miles of walking; a little clubby dancing.

March 15, 2011: Aikido: Got some good one-on-one time with an instructor.
Orchestra: Rehearsal (Mahler!!).

March 16, 2011: PK: First jam of the year!!! The weather was perfect. :) And I got a wall-run/top-out I've been trying to get for the last 2 summers!! On my first try! ;D Also did a whole lot of wall-runs and top-outs in other places, and did that "Titanic" thing outside...because it's goofy and awesome.
Dance: Swing.

March 17, 2011: Gymnastics gym: Only got about an hour and a half or so of practice time in, because I went to an orchestra concert beforehand. Chest and shoulders were super tight from all the top-outs I was doing at the jam the day before, so I was trying to balance things out with a lot of pulling motions. Did just enough hip circles on the bars to get my hip bones all bruised up. Worked on my underbars; tried to correct my grip, which has been causing me to smash my left thumb into the bar. I think I got that resolved; now all I need to do is remember to do it the right way outside. Also realized that the vault's a lot stronger when I remember to flatten out my body as I go through the gap (rather than tucking).

March 19, 2011: Dance: A swingy mix. A lot of the movements felt weird because my entire torso was tight from all the stuff I've been doing this week...

March 20, 2011: Gymnastics gym: Lots of random stuff. Balance beam warmup. Cartwheels on a line. Handstand work. Wall-runs with a stack of mats (couldn't do the top-out at the end b/c the stack was too wobbly, but I practiced hand placement as if I was going to top out). Used some rock-climbing-like gear to simulate pulling myself up one of those tiny rope ladders they use for grip. My mind was elsewhere...
Standard gym: Decided I needed to go lift, because it'd been WAY too long. Used the empty 45# oly bar and did it like a metcon: 4x(5 hang cleans + 5 deadlifts). Figured that'd remind my nervous system what it was supposed to be doing w/o overloading my muscles after I'd already done a lot of work that day. I actually really liked this; I may have to try it with weight sometime.

March 22, 2011: Orchestra: Rehearsal, some setup/teardown.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on March 29, 2011, 09:09:16 AM
March 23, 2011: Swing.

March 24, 2011: Gymnastics gym.
March 25, 2011: Blues (still my fave). Learned some new stuff, most important part being: move from straight knees to bent knees; don't keep your knees bent allllll the time.

March 27, 2011: Standard gym.
Probably could've gone heavier on everything, but felt a cold coming on; I decided to err on the side of caution and not push the envelope as much as I could've.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 01, 2011, 04:35:17 PM
March 29, 2011: Yeah, that cold definitely decided to show up. Bleh.
Orchestra: 2.5 hours.


March 30, 2011:
Gymnastics class-thingie. Touched briefly on a lot of basics (which I'm still trying to get a handle on): Jumps; jumps with a 180- or 360-degree turn; gymnast-style rolls; dive rolls; handstand falls; handstand falls with a turn; palm-spins, scaled down in my case to the standard precursor; flips from a super-squishy tumble track up onto a higher mat.

Dance: Class + swing.


March 31, 2011: Gymnastics gym.Stopped early this week b/c I was still tiring pretty quickly after that cold.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 08, 2011, 02:08:51 PM
April 3, 2011: Gymnastics gym.
Training kind of jumped from thing to thing tonight, without really focusing as much as I could've, but that's OK every once in a while. Still had a bit of a cold (got a fever on Friday), so this was my first time out after a bunch of rest days.


April 5, 2011:
Aikido: Some walking/turning drills, trying to stay on a line. Practiced some techniques using ikkyo to control an attacker if you don't get it right the first time...

Orchestra. Minimal setup; 2.5 hour practice.

Ankle rehab: Started doing this off and on every day at work, somewhere around Tuesday. Icing frequently. Idea is to regain some flexibility/stability in my left ankle, which is just one big mass of scar tissue at this point. :P


April 7, 2011:Gymnastics gym. Left shoulder started acting up unexpectedly just as I was on my way there; moderate amount of pain, and definitely pulling higher than the other.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 19, 2011, 02:27:08 PM
April 9, 2011: Beginner's Jam.
Group warmup: dynamic stretching, joint rotations, jumping, jogging. Led a workshop on rolls and proper landings. Worked a little on my own stuff, but not much: climbups, short precisions across gaps.

April 10, 2011: Rambling walk; that's about it. Recovery day.

April 11, 2011: Swing dancing downtown; small, hot venue...need to bring water next time!

April 13, 2011: Swing class + dancing. Left early.

April 14, 2011: Warmup: joint rotations, stretching, balance-beam warmup. Helped a brand-new traceuse learn some PK basics: rolls, tuck jumps...baby precisions, sorta. Did some flip work on my own, but didn't get a lot of that in before it was time to go home (need to remember NOT to bend at the hips when I'm blocking).

April 15, 2011: Went to a concert. Lots of walking to get to the venue, standing/jumping/dancing around when I got there.

April 16, 2011: Dress rehearsal, 3 hours in the AM. Walked a lot again.

April 17, 2011: Pre-concert rehearsal (~1 hour), then a concert. Mahler is exhausting!!!
Gymnastics gym:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on April 27, 2011, 02:24:10 PM
April 19, 2011: Aikido.

April 20, 2011: Dancing; skipped the class, but came for everything else.

April 21, 2011: Gymnastics gym.
April 23, 2011: Jam downtown! ;D
April 26, 2011: Gym...
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 10, 2011, 01:18:49 PM
April 27, 2011: Swing class + dance.

April 28, 2011: Gymnastics gym.

April 29, 2011: Longish walk; fell off a wooden beam I was balancing on. Dancing: Bluetopia.

April 30, 2011: Jam downtown. Feeling kinda cold and icky all day...headachy and not-quite-sick...so I took it fairly easy.

May 1, 2011: Impromptu jam: Precisions on stone blocks, some cats, a few climbups. Wearing bluejeans inhibits movement. -_-

May 2, 2011: Gardening...does digging small holes in the ground count as exercise??

May 3, 2011: Gym.

May 5, 2011: Gymnastics gym.

May 7, 2011: Epic Saturday!
Afternoon: 4-hour blues dancing workshop. :) Learned some new footwork patterns, and turns, and got a lot of good practice in on them and some others I already knew. Also learned a simple dip that I really need to work on so I don't blow out my knee doing it wrong one of these days...
Evening: Journey to the End of the Night! Basically a HUUUGGEEE game of zombie tag with checkpoints and several hundred players, which takes place across the entire city of Chicago. Made it to all 6 checkpoints (and the 2 bonus checkpoints!) without getting zombified. ;D Time: 3 hours, 52 minutes (or so). Not the fastest, but it's an improvement over some of my old times, and it meant I was one of the first 150 to check in at the end. :)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 17, 2011, 08:53:44 AM
May 9, 2011: Power clean practice in my living room...I try not to do this too often, because I don't want to squish furniture, myself, or the cat...

Note to self: Stop lifting in shorts!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on May 17, 2011, 01:55:47 PM
May 10, 2011: Moving the aikido equipment from the Army Base (where we've been practicing) to our space onsite. And it was hot out!

May 11, 2011: Swing class + dance.

May 12, 2011: Gymnastics gym.
May 13, 2011: Friday the 13th, oh noes! Actually it wasn't a bad day; blues dancing took place. I danced with a partner who'd had one too many before he got there, though (I didn't realize until after we'd already started dancing), and twisted my knee a bit.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 06, 2011, 06:37:29 PM
Been too busy doing things to keep posting all of it! Gym sessions have taken place, as has dancing, flipping, conditioning, balancing, bouldering, vaulting, swimming, and a trip to (B)East Coast!

Last week (I think it was 6/1/11):
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 06, 2011, 07:57:26 PM
June 6, 2011: Home.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 08, 2011, 08:15:08 AM
June 7, 2011: Tuned up the bike yesterday and took it out for a spin today. Rode a little over 8.5 miles total: took the road route to where I was going (3.46 mi), then had a break, then took the long way home on a bike path (5.18 mi). Worked out pretty well, as I did the short part when it was hot and sunny, and the long part after dusk when things were starting to cool off. On the way home, I saw some raccoons (and a whole lot of bugs)!
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 14, 2011, 01:58:49 PM
June 8, 2011:
Afternoon: Biked to another building onsite to drop off some papers and came back. Total: 2.7 miles.
Evening: Swing dancing + class.


June 9, 2011: Gymnastics gym.
New things are happening here; my preferred style of training is to pick one or two things I want to work on, zone in, and keep hammering away at them until I get them where I want them to be (or I get tired - which can actually take a fairly long time, most nights). This generally results in progress, but it tends to take a long, LONG time. New idea (based on this video (http://www.youtube.com/watch?v=8MX5K5lvI4Q) and the advice of a friend who knows much more than I do): Train more frequently, but in smaller bursts, i.e., don't do more than 10 reps of a skill at a time. The idea is that if you imprint GOOD, solid reps in your muscle memory, you learn faster than if you trick/practice until you crash. I decided I'm going to give this technique a month, maybe a month and a half, and see where it takes me. If it works, I'll keep going. If not, I'll go back to what I was doing before.
Notes on the new training technique: This REAAAALLLYYY goes against the grain with me, but I did notice that it changes my mindset, if nothing else. If I know that I can't do anything more than a few times, I really have to focus on getting the most out of each attempt. I also need to figure out a conditioning routine, or something, that I can do so I don't end up sitting around so much each time I finish with a skill.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 22, 2011, 08:49:58 AM
June 10, 2011: First day of the Chicago Colossal Jam (and Chicago Blues Fest)! Met up at Oz Park and trained there for a bit; faced down my Nemesis Jump, but either my legs were tired or I've lost a couple inches on my broad jump. ::sigh:: When everyone dispersed to various sleeping/eating locations, I headed over to a blues dancing spot for a few more hours.


June 11, 2011: Crazy day alternating between parkour and blues, back and forth all day. I'd spend an hour or two in one place, head over to the other, and repeat...probably saw each at least 3 times.
Parkour stuff:
Blues stuff:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 22, 2011, 09:38:36 AM
June 14, 2011: Biked to aikido and back (Total: 2.7 miles). At aikido, we worked on absorbing an attacker's momentum and blending it into a throw.


June 15, 2011: Class + swing dancing.


June 16, 2011: Bike adventures! It was bike to work week, but I live pretty far away from where I worked, so I put my bike on the back of my car, parked, and biked the last few miles. My goal is to increase the distance I'm biking and decrease the distance I'm driving over the course of the summer, until I'm biking the whole way (at least once a week).
Ride to work: 6.78 miles
Ride back from work: 9.44 miles (there was an unexpected detour, due to some flooded trails and a gate that closed early)


June 17, 2011: Went for a leisurely walk with my sister and a friend.


June 18, 2011: Stego Jam downtown.These are so much nicer now that my foot's finally healed! :D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on June 28, 2011, 07:41:44 PM
June 20, 2011: Rollerskating for a couple hours. (Hey, don't knock it!) ;D


June 21, 2011: Gym day.

June 22, 2011: Swing dancing.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Christopher on July 02, 2011, 07:39:33 AM
Wow!This is beautiful, keep it up=)
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on July 02, 2011, 05:08:55 PM
Glad to hear the foot's better!  :D
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 12, 2011, 10:43:05 AM
Thanks for the encouragement, guys! :)



(Yikes! I haven't posted in WAAAYYY too long! Not sure I can even remember what I did...)

June 23, 2011: Gymnastics gym. Worked on flips, handstands, cartwheels, hip circles on the bar...probably other stuff, too.

June 24, 2011: Blues dancing for a couple hours.

June 26, 2011: Had a good spotter, so I started trying some backflips on the floor (heavily assisted). Palmspins on blocks and on the wall (very, very messy; the trick with these is to choose a spot on the opposite wall and look at it while I'm going around - that helped, but they still need a lot of work).

June 27, 2011: Orchestra rehearsal: 2.5 hours.

June 28, 2011: Aikido. Worked on defending when an attacker has a knife.

June 30, 2011: Orchestra rehearsal: 2.5 hours.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on July 12, 2011, 01:55:12 PM
July 1 and 2, 2011: LOTS of walking around outside and eating terrible festival food. ;D

July 4, 2011: Fourth of July! Jammed downtown with a friend. Worked on my underbars/swing-throughs on some scaffolding, chatted with a friendly police officer, and did a little work on my tic-to-climbups. (C. mentioned that driving the non-ticcing knee UP after the tic will carry you up a lot higher - it does, but it sure feels weird at first!) Ended up on a rooftop at the end of the day, with a 360 degree view of all the fireworks being set off in the various communities surrounding the city. Pretty sweet! :D

July 6, 2011: Orchestra rehearsal: 2.5 hours.

July 7, 2011: Gymnastics gym.Just felt generally lethargic all night. Perhaps it was because of the heat; there's no air conditioning there, so I made sure to keep sipping from my water bottle.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 22, 2011, 08:05:46 PM
August 22, 2011:

EDIT - Corrected number of reps for row.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 24, 2011, 11:17:02 AM
August 23, 2011:
Ran intervals for 20+ minutes. 1:1 ratio (rotating 2 min of each). Distance: 1 and 2/3 miles. Managed to keep pace for the duration. 5 minute cooldown.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 26, 2011, 11:33:23 AM
August 24, 2011: Swing dancing (less time than usual).


August 25, 2011 PK jam at Oz. Did some balance work, climbing, and a few vaults. Faced down my nemesis jump (didn't get it), and worked on my broad jump and precision techniques. It's been a while since I trained broad jumps extensively; need to focus on this again and fine-tune.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 29, 2011, 03:03:46 PM
August 26, 2011: Bluetopia. Blues dancing, ~4 hours. Tried using new dance shoes with a heel; the leather soles were a lot better than my athletic-taped tennis shoes (we do that sometimes to cover up the rubber soles and reduce friction between them and the floor), but OOOHHH, wowwww, the blisters I got! Switched back to my old shoes about midway through the evening. Felt much better, although I may try the new shoes again with some anti-friction substance between me and the straps (maybe one of those anti-chafing sticks I've seen at the drug store, or good, old-fashioned baby powder).

August 27, 2011: Jam downtown at UIC.
August 28, 2011:
Morning: Swing dancing class: 1 hour. Waaayy too early, because I was trying to fit it in before church. :P
Evening: Gymnastics gym.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on August 29, 2011, 08:26:53 PM
August 29, 2011:
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 01, 2011, 04:47:08 PM
August 30, 2011: Aikido. Worked on back-falls, and a throw that involved making your attacker do one.


August 31, 2011: Swing class (1 hour). Swing dancing (1.5 hours). I'm trying to make the ends of my swing-outs a little smoother; I have a tendency to "pop" back when I hit the maximum range of motion. Used the old shoes because I still have blisters. :P
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 26, 2011, 02:05:02 PM
September 3, 2011: Rain jam downtown! Worked on wallruns, mostly. Also did some handstand practice. Played a lot in the water, since we were all soaking wet the entire time anyway. :)

September 4, 2011: Gymnastics gym. Did a few rather terrible front flips on the tumble track (I think I'm not doing these often enough to retain muscle memory very well :-\ ). Had a foam-block throwing fight. Played around with various sorts of martial arts grabs/throws/whatever.

September 6, 2011: Awesome gymnastics class!! ;D Did a group warmup that involved tons of dynamic follow-the-leader-type movements: jogging, rolls,  handstands, cartwheels, roundoffs (I modified these to cartwheels), and handsprings (I mostly just watched these). Then we did some basic warmed-up stretches, including a bit of yoga. 'Twas lovely. :) Trained some movements that'll be helpful in eventually putting together my roundoff, and learned to do that thing on a trampoline where you sit down and bounce back up onto your feet.

September 7, 2011: Swing dancing: 1.5 hours.

September 8, 2011: Exciting new swing/lindy-hop class: 1.5 hours. Did all kinds of fun improvisation stuff (yes, even me!).
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 26, 2011, 02:15:48 PM
September 10, 2011: Long, meandering walk through the city.

September 11, 2011: Morning swing class: 1 hour. They said I could advance from the basic class to the intermediate one, after just my second lesson, so that was pretty cool. I was proud of myself! :D

September 13, 2011:
Morning: Aikido: 1 hour.
Evening: Orchestra rehearsals started up again: 2.5 hours.
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: TraceuseDS on September 26, 2011, 02:38:11 PM
September 14, 2011: Swing dancing: 1.5 hours.

September 15, 2011: The awesome swing/lindy class again, although it was overheated, crowded, and slightly less awesome this time: 1.5 hours. Worked on some Charleston (and tandem Charleston) variations.

September 16-18, 2011: Drove to and participated in an interstate blues dancing exchange (which is why the last week has been so dancing-heavy and parkour/gymnastics-light; I was gearing up for the event). I'd like to do more of these, if I can! Had some of the best/most-fun dances I've had in a long time, and even tried my hand at leading for a little bit.

September 19, 2011: Serious Gym. O.O
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Shamas on September 26, 2011, 06:18:41 PM
Great work!

Keep it up, Carolyn
Title: Re: Carolyn's Training Log (TraceuseDS)
Post by: Hopefulpilot on September 26, 2011, 08:29:46 PM
You're doing REALLY well! Keep it up!  :D