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Training Log Archive: Traut

In the 7 days ending May 27, 2013:

activity # timemileskm+ft
  PT5 4:30:00
  Aqua-jogging2 1:30:00
  Trail Running2 1:24:00 9.1(9:14) 14.65(5:44)
  Total9 7:24:00 9.1 14.65

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Monday May 27, 2013 #

8 AM

Trail Running 43:00 [3] 4.5 mi (9:33 / mi)
shoes: Brooks Pure Grit 2

Wouldn't necessarily run 2 days in a row to start, but I was in a new place and a second test coud be revealing. No GPS again. This time went from the lodge north to the northern trailhead of the Cairns trail and ran around to the Heveners orchard trail and down to the golf club and in to the lodge. Like yesterday it was slow and relaxed and I did have good stretches again where I felt my form and my core 'on top' of my hips. I found my arms often stiffening when I would 'spin' my legs. It will hopefully become natural to relax my upper body when I drive. My knees, especially my left, did feel more vulnerable, but they did hang in. This trail was not as nice and heading up to the Hevener's Orchard trail was very steep wood road... I did get my heart rate up much higher then yesterday.

All in all, a good run. Aqua-jog tomorrow and wait a few days to run again.
9 PM

PT (calves/ T.A.) 30:00 [3]

short PT session. all strength work, but 1/2 stretching. Not enough time. Knees are a bit tender.

Sunday May 26, 2013 #

8 AM

Trail Running 41:00 [3] 4.6 mi (8:55 / mi)
shoes: Brooks Pure Grit 2

I did not bring my GPS watch so I would not fall into any traps at all of analyzing my pace on my first run back. I wanted to focus on form and go as slow as needed t maintain it. I have been feeling more purpose in my muscles as I walk and aqua-jog so I was hopeful I would be able to feel my pace. I did feel it and that was good.

Here is trail-map to make up for no GPS:

I started at the lodge and ran to the northern trailhead of the Hevener's Orchard trail and ran around to the south terminus and in to the lodge through the marina and pedestrian bridge across the water. The trail description said it was 3.5 miles of trail and approximately 5 mile loop. The 3.5 might be right, the 5 is way log for the road connections. I went with 4.6.

The trail was actually not to bad. A mix of woods and a few open grassy hillside areas. Nothing special, as this park could be described, but nice on a mist-over-the-lake dew-soaked morning. The 'attraction' of the trails are the stone 'Cairns' that are distributed throughout the hillsides. The origins or purpose of them is unknown. In researching the park ahead of time I saw a picture of them that appeared no different then the old stone walls that separated farmland years before the Ramapos were reforested back in NY. Not very mysterious for us hiking through the area growing up unless you count the mystery of whether or not a rattler of copperhead was hiding under the loose rock...

The best display of the Cairns was on this trail today and I was pleasantly surprised in that the position and continuity of the Cairns was more interesting then just property markings. the placement was along cliffs in a manor of alost fortifications.

I felt pretty good at the start on the roads and probably went a little to aggressively, but not to badly. I eased off on the trail as I climbed. I encountered a problem on the first bench the trail followed. I was feeling a pretty aggressive irritation behind my right knee. Was this my tight calf playing a tug war with my hamstring? later on in the day, my hamstring was very tight. Anyway, it did loosen up after a bit but it was bad enough that I thought I might have to stop and did for a minute or two to get a handle on it.

My quads felt pretty good up unti the last little bit near the pedestrian bridge and I just stopped and walked it in from there. The best thing about the run was that from about 1/2 way through I had several stretches where I felt my core get 'on top' of my hips and my legs ran free (I could 'spin' them and drive with them independent of 'forcing' with my hips). The downside was that I felt no power in that stride- which I am sure had a lot to do with my calf/ hamstring.

Later on put Claire in the "baby backpack" for the first time and took an hour hike on the Autumn Laurel Brooke Trail and the Chipmunk Point trail.

Saturday May 25, 2013 #

8 PM

(rest day)

Gail and I are not te type to let holidays be about us spending alot of money on each other.. sorry economy... Mother's Day and Father's day will be more about cards and homemade gifts from Claire, but with how many hours Gail has been at work (right through Mother's Day weekend I did want to do something special for her to relax and enjoy something this Memorial Day weekend in honor of her first Mother's day. People have been in visiting and we have been out so this weekend I took her down to the resort at Stonewall Jackson State Park in WV. It is a low key resort (I can afford) that fits us a it better then more expensive resorts and it had a spa for Gail to spend Sunday afternoon getting a facial and massage.

Saturday we took care of errands and headed down in time to check in and get ourselves set up. All I had time to squeeze in was a walk around the park roads in the evening for an 40 min. or so. I am planning my first run in 2 weeks tomorrow.

Friday May 24, 2013 #

9 PM

PT (calves/ T.A.) 1:00:00 [3]

walked on the north ridge trails at North Park for an hour and then full stretching, heal raises, heal walks, and ankle circles. Left knee still agitated.

Thursday May 23, 2013 #

5 PM

Aqua-jogging 50:00 [3]

went to the Y and hit the pool for an aqua-jog. I felt more power then I have in a long time, but I did not feel as healthy as I did on Tuesday. My right knee felt good, but my left was irritable. My right calf was obviously still damaged while I was doing PT.

The good thing is that I was really feeling the eccentric/concentric concentric quad contraction through the knee- which I have mentioned before can be more simply put " I felt the eccentric strength to 'bend my knees'". It always comes down to my eccentric strength. I felt it on my right leg is the pool and the machines I used for PT at the Y. My left struggled in the pool more and got fatigued harshly during PT. Hopefully that was just a sign of good clean work.

The key is that I am 'feeling' the eccentric contraction and bending my knees more. I have to focus on it, but it is there.

Still resting.
9 PM

PT (Quad/hamstring focus) 1:00:00 [3]

Knee extensions, leg press, and hamstring curls (seated) at the Y and then full stretching with wall squats and raised one legged quarter squats in the evening

Wednesday May 22, 2013 #

9 PM

PT (hips) 1:00:00 [3]

went for a walk in the woods at North park for about an hour and PT in the evening. Definitely didn't feel as good as yesterday. Calves tight, knees a bit more achy. What I did feel was more contraction/extension in my knees and therefor more purpose in my walk. That was good. PT included full stretching and 4 way hip work with resistance bands.

Tuesday May 21, 2013 #

PT (Quad/hamstring focus) 1:00:00 [3]

Knee extensions and leg press at Y then full stretching (including quads) and wall squats and single leg raised quarter squats. Want to get to lunges again before starting up with any running.
4 PM

Aqua-jogging 40:00 [3]

Today I actually felt progress. I didn't have any problems with knee during aqua-jog or afterword during PT. I felt my extension and contraction of quads (in other words I was able to bend my knees during eccentric phase- new for me!) during my stride and felt power on the machines during PT. This is probably the most I have ever gained during a week of rest! Not sure why. I may be getting to the point where I am feeling ore normal 'at rest', that may change very quickly when I get back going. I will ease in of course. I will keep resting a bit longer to be sure, I have been fooled many times before...

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