Training Journal: 3/25/19 – 3/31/19

3x bouldering, 1 run, 1 step-up session. Glad the business trip is over and I can get back to more of a routine.

Monday
1.5h bouldering. Wide range of levels, (V2-V6), just trying to variety. + a long walk home in the rain…

Tuesday
Body felt slow, weak. It was hard to push the pace, my legs just didn’t seem to want to move.

Wednesday
1.5h bouldering. V4-V6 range. Played a game at the end where we kept building one more onto the route, so it became a strength endurance exercise.

Thursday
Rest day. All day event.

Friday
Rest day. Cross country flight home.

Saturday
1.5h bouldering. V4-V7 range.

Sunday
25 minutes of step-ups, 900ft. of elevation, 40 lbs.

Training Journal: 3/18/19 – 3/24/19

I’m on a business trip (10 days), that I’m kinda kicking myself for how long it is because it’s getting in the way of climbing and step-up with a lot of weight.

Oh well. One bouldering session (the day before I left), one run, one hike (thank god).

Monday
1:50 of bouldering. V3-V6s, focusing on pinches, crimps.

Tuesday
Flew into CA, felt tired and groggy, but forced myself to go on a run.


Wednesday
4×25 bodyweight squats
4×50 pushups
7x7s hangs (1 pad) on a door frame
3×10 one-leg deadlifts
3×20

Thursday
20 minutes of step-ups, 400ft. of elevation, no weight.

Friday
50 pullups
75 bodyweight squats
8x10s finger hangs
3×10 hanging crunches

Saturday
Rest day.

Sunday
8 mile hike, ~2,000 ft. of elevation, through the hills around Pacifico, CA.

https://onthegomap.com

Training Journal: 3/11/19 – 3/17/19

This was a week of 2s: Bouldered 2x, two step-up workouts, two rest days, and well, one run.

My strength and coordination is getting back to normal for bouldering, and my endurance for step-ups is improving. Bumped up weight to 40 lbs. too.

Nice long run of 90 minutes, continuing to increase time each week.


Monday
Rest day.

Tuesday
1.5h bouldering. This was an endurance-focused workout, doing 4x4s on mainly V2s, V3s, with a V4 and V5 thrown in. Worked on crimps, pinches, slabs.

Wednesday
30:00 of step-ups with 40 lbs., 960 vertical feet.

4×10 one-leg deadlifts
4×50 pushups

Thursday
2h bouldering. Projecting on V6s, V7s, V8s. Worked on crimps, slopers, slabby, pulls at odd angles.

Friday
35:00 of step-ups with 40 lbs., 1,050 vertical feet.

Saturday
Rest day.

Sunday
Felt stronger than last week, and picked up speed towards the end. I felt I could run a few more miles. Took a bit of time to get to an easy breathing rhythm, so I may try starting more slowly and gaining speed as I go along next week.

Training Journal: 3/4/19 – 3/10/19

Ah, this week felt good. Bouldered 3x and my strength is starting to come back. One session was for power-endurance and the body responded well, I was able to focus on each move through the repeats. The long run was surprisingly strong in snowy, drizzly conditions.

View of Boston in the distance, from atop Prospect Hill Park in Waltham.


Monday
42:00 of step-ups with 25 lbs. 1,386 vertical feet.

Tuesday
1.5h bouldering. This was an endurance-focused workout, doing 4x4s on V2s and V3s. Worked on crimps, pinches, slabs.

Wednesday
Rest

Thursday
2h bouldering. Projecting on V6s and V7s with lower grades interspersed. Worked on crimps, small edges, chips for footholds/ balance work, slopers, body tension, etc.

Friday
Went running on a trail that ended up being too icy and snowy. Too much sliding around, so I cut the run short.

Saturday
Morning: Hike in the woods. Casual, some uphill.

Afternoon: 1h bouldering. Went with a friend who wasn’t having a great time so this was a relaxed session. Worked at a V4-V5 range, focusing on crimps and pinches.

Sunday
The GPS was acting funky and incorrectly recorded the distance and speed for the first few miles. This was closer to 8.5 miles and a 9:30 min. pace.

The week before, in Dublin, I was seriously struggling on the 70 min. run. This week the body felt a little slow at the start, but things came together throughout and I finished strong.




Feature photo by the author.

Training Journal: 2/25/19 – 3/3/19

First week that I’ve done two runs in a long time. Two bouldering sessions, my strength is starting to come back. More focus on whole body work.

Entrance to Phoneix Park in Dublin. Photo by the author.


Monday
Morning: Run through Dublin, from Trinity College, along the River Liffey and to Phoenix Park. It’s basically already spring here, t-shirt weather (for running), flowers are blooming. Quite nice.

Didn’t feel great today. Body was lethargic, legs felt heavy. Need to put more time into running to get back into shape.

Evening: 1:40 hours of bouldering at Gravity Climbing Centre. Mostly in the 5a-6b range.

Tuesday
Rest day. Travel from Dublin to Boston.

Wednesday
1:30 hours of bouldering at Central Rock Framingham. V5-V7 range.

Thursday
500 pushups

Friday
Run through Gardener, pre-wedding. Felt much stronger than the last run.

Saturday
Post-wedding rest. 😁

Sunday
Morning: Walk in the woods. Maybe around 5 miles. Very casual.

Evening:
100 pullups
120 squats
1-legged deadlifts: 4×10
200 pushups




Feature photo courtesy of Gravity Climbing Centre

Training Journal: 2/18/19 – 2/24/19

I haven’t been able to climb much in the past two months, so I’ve been trying to make up for lost time now that I’ve been able to be in cities with climbing gyms. Would have liked to go for a long run.

Travel got in the way. I need to figure out ways to do smaller/ travel friendly workouts. Specifically, I want to clarify exercises to focus on, and design workouts so that I can do them with limited time and equipment, and on the road. In the past, being clear with what I need to do each day makes it easier to do the task. Right now it’s a lot of freewheeling, which is okay for the time being.

Monday
Rest. Had to take a 4.5 hour round trip bus ride for a meeting.

Tuesday
32 minutes of step-ups with 20lb. bag, 896ft of vertical.

Wednesday
1.5 hours of bouldering. Focused more on crimps, pinches, and slopers at Centrala de escalada in Cluj Napoca.

Thursday (Birthday!)
1.5 hours of bouldering at SKAI Urban Crag in Cluj Napoca. More power moves and overhang work. Finger and forearm strength is starting to come back, albeit finger tendons in middle and ring fingers are a bit tender.

Exercise:
One Leg Deadlifts: 4×10
Pushups: 4×50
Serratus pushups (for training upper middle back): 4×15

Bought myself my first ever pair of climbing shoes!

Friday
Rest.

Saturday
1.5 hours of bouldering. Focus was back on crimpy, balancy, pinchy holds and footwork. Really like the fit of my new shoes, excited to see how they do when they’re broken into. Back to Centrala de escalada.

Fingers are feeling a bit sore, decided to take Sunday off from climbing.

Sunday
Rest. 4+ hours of plane travel and a long layover. Went for a casual walk about Dublin.




Feature photo by the author, from SKAI Urban Crag.

Training Journal: 2/11/19 – 2/17/19

The main focus this week was on upping my run and incorporating more full body work.

Monday
500 pushups

Tuesday
41 minutes of step-ups with 15lb. bag, 1,150ft of vertical

Wednesday
Took a bit to get into the run. Felt tired and sluggish at first, but eventually fell into rhythm. Had more power on uphills, can tell the step-ups are working.

Thursday
500 pushups

Friday
Rest

Saturday
Bouldering! For 1.5 hours.

It’s been about two months since I’ve last climbed (and I’ve missed it greatly). I felt heavy and my forearms and grip strength gave out rather quickly, but it was super fun.

Exercises:

  • One-legged deadlifts: 4×10 (each leg)
  • Pushups: 4×25
  • Lunges: 3×10 (each leg)
  • Toes-to-bar (abs): 3×7

Sunday
Bouldering! For 1 hour 20 minutes.



Feature photo by the author, from the run.