Thursday Aug 31 |
 | Strength (pt) 9:00 [1] | |
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| for my future reference, these are:
1) lie on back; straight legs; overstretch L leg downwards, hold 3 count. x10.
2) lie on back, bend knees, feet off mat. Push L hand isometrically against upward movement of L knee. at the same time pull R knee strongly to chest. hold 3 count. x10
3) on R side; keep L leg straigh and behind the R. raise L leg slightly x25.
4) on back, bend knees, feet on mat. feet/knees together, roll both knees to L, hold 20 count. then tighten stomach and roll knees back to center. relax stomach and repeat, x3.
5) on hands and knees. raise R knee vertically 1-2", x25.
6) on stomach, arms by side. raise chest and arch the low back quickly x25.
7) stretch hip flexors; kneeling on floor/chair on one knee, hold 20 count, x3 each side. to intensify, press diagonally forward over the leg that's stretching. |
| Strength (pt) 9:00 [1] | |
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| Running (treadmill) 20:00 [2] 2.66 mi (7:30 / mi) | |
| ahr:149 shoes: Asics Gel Nimbus VII #2 |
| felt ok, so I went faster. we'll see if I regret that later. sat down with alex tonight to plan the fall orienteering trips. she was surprisingly happy to send me away;-) you'll notice more Y's on the calendar. |
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| C • This move has started paying dividends already! 3 |
Wednesday Aug 30 |
| Strength (pt) 9:00 [1] | |
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| Running (grass) 32:19 [2] 3.9 mi (8:17 / mi) | |
| ahr:148 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 6:00 [1] | |
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Tuesday Aug 29 |
| Strength (pt) 8:00 [1] | |
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| so, I have to give some credit to Alex who made me go see this guy, I think he knows his stuff. he looked at me standing, and then leaning over a few times, and said that I tend towards a slightly lopsided spinal position (left shoulder lower, left hip higher, waist rotated left).
He gave some specific one-sided exercises designed to even me out. he re-checked after I did them there, and said that my alignment straightened, but it would probably be crooked again in about an hour. over time, the exercises should help me hold the straight position naturally, and then I should be good.
he also said that running was fine, and that I should just do the exercises before so that I'm more even when I run. apparently the hip twist makes my left leg effectively 1cm longer, which could explain why orienteering doesn't seem to cause me as much trouble as road training.
we talked about reasons the problem could start, it was probably a combination of moving stuff, lifting samantha a lot, and I think sitting at my desk at home contributes too, because there's not enough room underneath, and I tend to sit with my legs out to the right side, which would condition the leftward twist, and now that I think about it, also the leftward slouch. |
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| C • How about road running and the... 3 |
| Strength (pt) 7:00 [1] | |
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| supposed to do this twice a day |
| Stretching 4:00 [1] | |
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Monday Aug 28 |
| Running (treadmill) 32:57 [2] 4.0 mi (8:14 / mi) | |
| ahr:139 shoes: Asics Gel Nimbus VII #2 |
| seeing a physical therapist tommorrow who's supposed to be a back expert, so I thought I should make it hurt just a little bit so I have something to talk about with him. |
| Stretching 8:00 [1] | |
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| Strength 5:00 [2] | |
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Sunday Aug 27 |
| Strength (core) 15:00 [1] | |
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| Stretching 15:00 [1] | |
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Saturday Aug 26 |
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| Event: QOC Summer Short Series Sprints
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| Running warm up/down 2:00 [2] 0.25 mi (8:01 / mi) | |
| shoes: VJ Integrator, no spikes |
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| Orienteering race 19:06 [4] 2.25 mi (8:28 / mi) +40m 5:00 / km | |
| ahr:170 max:186 spiked:9/10c shoes: VJ Integrator, no spikes |
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| Orienteering race 18:48 [4] *** 2.25 mi (8:22 / mi) +40m 4:55 / km | |
| ahr:173 max:183 spiked:7/9c shoes: VJ Integrator, no spikes |
| two fun sprints at QOC's glendening preserve. my back felt surprizingly ok during and afterwards, although my recent lack of real training made it hard to go much faster. 15-20% slower than eddie. |
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| C • Training 1 |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Friday Aug 25 |
| Stretching 10:00 [1] | |
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| I think maybe I overextended my back stretching yesterday, it feels worse than earlier this week. |
Thursday Aug 24 |
| Running (grass) 39:30 [2] 4.85 mi (8:09 / mi) | |
| ahr:155 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 10:00 [1] | |
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| Strength (core) 9:00 [1] | |
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Tuesday Aug 22 |
| Running (grass) 32:27 [2] 3.9 mi (8:18 / mi) +20m 5:05 / km | |
| ahr:148 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 5:00 [1] | |
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| Strength (core) 5:00 [1] | |
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Sunday Aug 20 |
| Running 52:16 [2] 5.67 mi (9:13 / mi) | |
| ahr:148 shoes: Asics Gel Nimbus VII #2 |
| up the canal and back from lock 21. |
| Stretching 8:00 [1] | |
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| Strength (core) 5:00 [1] | |
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Friday Aug 18 |
| Running (grass) 33:04 [2] 3.9 mi (8:28 / mi) | |
| ahr:151 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 6:00 [1] | |
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Tuesday Aug 15 |
| Running (grass) 32:37 [2] 3.9 mi (8:22 / mi) | |
| ahr:145 (injured) shoes: Asics Gel Nimbus VII #2 |
| yep, back still hurts. this is causing me serious grumpiness. will probably try to get some PT for it soon. |
| Stretching 8:00 [1] | |
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Sunday Aug 13 |
| Bike (MTB) 57:00 [2] | |
| ahr:131 max:160 slept:6.0 |
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| Stretching 7:00 [1] | |
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Saturday Aug 12 |
| Note | |
| weight:162lbs |
| hiking for an hour or so at cabin john park. |
| Running (road) 47:23 [2] 5.25 mi (9:00 / mi) +200m 5:01 / km | |
| ahr:146 shoes: Asics Gel Nimbus VII #2 |
| running with samantha from home over to the rock creek trail at grosvenor and back. |
| Stretching 6:00 [1] | |
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| Strength (core) 5:00 [1] | |
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Friday Aug 11 |
| Bike 5:00 [1] | |
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| X-Training (eliptical) 15:00 [2] | |
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| Strength (crunches) 5:00 [1] | |
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| Stretching 5:00 [1] | |
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Wednesday Aug 9 |
| Bike warm up/down 3:00 [2] | |
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| Running 25:00 [3] 3.2 mi (7:48 / mi) +30m 4:43 / km | |
| ahr:147 max:169 shoes: Asics Gel Nimbus VII #2 |
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| Stretching 10:00 [1] | |
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Tuesday Aug 8 |
| Running (treadmill) 31:00 [2] 3.56 mi (8:43 / mi) | |
| ahr:143 shoes: Asics Gel Nimbus VII #2 |
| evening run in the basement. back hasn't been feeling good, but not really bad either. |
| Stretching 10:00 [1] | |
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| Strength (core) 5:00 [1] | |
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| a little bit on the exercise ball. core strength work was a big part of my 2003-2004 back rehab, and I pretty much haven't done any since. could be what I need. |
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| C • For my IT band issue that recu... 6 |
Sunday Aug 6 |
| Orienteering 34:30 [3] *** 4.31 km (8:00 / km) | |
| ahr:154 spiked:8/9c shoes: VJ Integrator, no spikes |
| running an old course at great falls, md. no compass. nice forest. the hardest thing was parking...ended up on a side street by the gold mine. |
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| C • that's usually the best place.... 5 |
| Stretching 5:00 [1] | |
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Saturday Aug 5 |
| Bike 35:00 [2] | |
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| Stretching 5:00 [1] | |
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Friday Aug 4 |
| Running 30:05 [3] 4.0 mi (7:30 / mi) | |
| ahr:165 shoes: Asics Gel Nimbus VII #2 |
| during lunch from work, only like 89 instead of 101F. almost all on grass. my back is still feeling a little whacked out, so I'm not sure what's up. I haven't really been stretching well recently.
there is a shower in the office buiding, along with a treamill, bike, eliptical, and weight machine, so I should be good for training if I can keep it together... |
| Stretching 7:30 [1] | |
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Tuesday Aug 1 |
| Running (treadmill) 32:00 [2] 4.06 mi (7:53 / mi) | |
| ahr:140 shoes: Asics Gel Nimbus VII #2 |
| started my new job yesterday. I don't have access to check it out yet, but apparently there is a "fitness center" in the building. there is plenty of grass nearby (outside), so really I just need a shower. |
| Stretching 11:00 [1] | |
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