Monday Apr 30 |
 | Running - Road / Track 10:27 [2] 1.31 mi (7:59 / mi) +6m 4:54 / km | |
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| Short run? |
Sunday Apr 29 |
| Paddling / Rowing (kayaking) 1:10:40  6.1 mi (11:35 / mi) +0m 7:12 / km | |
| ahr:116 max:144 |
| From WAC past Fremont Bridge and back. Some at int. 1, because the overinflated cushion--which I eventually fixed--was causing me severe back pain. |
| Running - Road / Track (road) 45:21  5.8 mi (7:49 / mi) +75m 4:40 / km | |
| ahr:142 max:163 shoes: Brooks Trance 5 - 1 |
| Abbreviated Laurelhurst run, starting and finishing near WAC. I mostly ran at a moderate aerobic pace, but I pushed up the intensity for 1:35 going up the Laurelhurst hill. I felt quite tired near the end of this short run, which isn't surprising, since I haven't been running much. |
Saturday Apr 28 |
| Running - Road / Track warm up/down (road) 10:08  1.38 mi (7:19 / mi) +25m 4:19 / km | |
| ahr:140 max:165 shoes: Brooks Trance 5 - 1 |
| Warm-up for orienteering at North SeaTac Park. |
| Orienteering race (middlish) 19:53  3.22 km (6:10 / km) +35m 5:51 / km | |
| ahr:162 max:173 14c shoes: VJ Twister (US size 10.5) - 2 |
| Short distance race at North SeaTac Park. I had a pretty solid technical run, and I was surprised how fast I was able to go, given my lack of training. My legs certainly felt heavy for much of the way, though. |
| Paddling / Rowing (kayaking) 43:39 [2] 3.64 mi (11:59 / mi) | |
| ahr:124 max:148 |
| Paddled from S part of Magnuson to sailing dock at N end, then zig zagged up and down wind to return. |
Wednesday Apr 25 |
| Orienteering (control setting and pick-) 27:00 [2]*** 3.38 km (7:59 / km) +50m 7:26 / km | |
| 26c slept:7.5 shoes: Salomon trail/AR shoes |
| Hanging and picking up controls for COC O training at Meadowbrook. My knee hurt again today--although a bit less--but it didn't hurt while running (but just felt a bit doughy and stiff again). My legs felt really good when I picked up controls. |
Tuesday Apr 24 |
| Note | |
| slept:9.5 (rest day) |
| My left knee is very susceptible today to pain from various movements, and it feels sort of puffy and stiff. This injury is so frustrating! |
Monday Apr 23 |
| Note | |
| rhr:52 slept:8.3 |
| My knee feels okay this morning. It seems no worse and possibly better than yesterday, but it's probably too early in the day to tell. |
| Orienteering (street-O vetting) 10:23 [1]* 1.15 mi (9:02 / mi) +20m 5:19 / km | |
| ahr:115 max:132 15c shoes: Brooks Cascadia (lime green!) |
| Jogged while doing some Street Scramble vetting. I had a bit of pain in my left knee, so I quit running and walked the rest of the time. My logged control count includes the ones I did while walking. |
Sunday Apr 22 |
| Orienteering 20:34 [2]*** 2.8 km (7:21 / km) +80m 6:26 / km | |
| ahr:130 max:145 14c slept:10.4 shoes: VJ Twister (US size 10.5) - 2 |
| Opening of the permanent course at Wilburton Hill Park. I enjoyed jogging through the course, which was easy and all on trails. It was good to get some orienteering practice. I felt a little stiff and awkward starting out running, but I felt better as I went. I had no knee pain while running, although the knee continues to feel a bit sensitive/stiff when I'm not exercising. |
| Paddling / Rowing (kayaking) 15:44 [2] 1.4 mi (11:14 / mi) +0m 6:59 / km | |
| ahr:127 max:138 |
| I went for a short paddle in Mercer Slough before going to Issaquah to meet Ruaraidh for biking. I had some pain again while getting into the boat, from the stretching of my hamstring. |
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| C • GPS Map 2 |
| Cycling (mtb mostly trails) 1:47:16 [2]* 11.88 mi (9:02 / mi) +465m 5:00 / km | |
| ahr:132 max:161 shoes: Nike ACG cycling shoes |
| Biking with Ruaraidh in the Issaquah area, scouting BEAST course possibilities. We found several. My knee didn't mind the biking, except a few times when I moved my leg funny while dismounting or something like that. My legs were profoudly tired at the end of the ride, a testament to my lack of fitness. |
Saturday Apr 21 |
| Orienteering (control setting and pick-) 30:00 [2]*** 4 km (7:30 / km) +80m 6:49 / km | |
| ahr:130 max:146 20c slept:7.0 shoes: Brooks Cascadia (lime green!) |
| Setting and picking up controls for Earth Day / Arbor Day orienteering demonstration at Lewis Creek Park. Logged time is just running time and doesn't include 12-15 min. of tying and untying control markers. My knee didn't hurt at all while running--yay! |
| Cycling (mtb road) 51:00 [2] 10.8 mi (4:43 / mi) +255m 2:44 / km | |
| ahr:134 max:158 shoes: Nike ACG cycling shoes |
| Rode with Roger down Lakemont, then to East Lake Sammamish Trail and back. My knee hurt once, when I was moving my leg around trying to position my foot comfortably on the pedal. After the twinge, I decided to just clip in and be careful not to pull with my left leg. That worked fine. |
| Paddling / Rowing (kayaking) 46:00 [2] 4.06 mi (11:19 / mi) +0m 7:02 / km | |
| ahr:129 max:144 |
| Paddled from Waterfront Activities Center, through the Arboretum, to Madison Park, and back to WAC. I inflated the back cushion more before setting out, and that alleviated the pressure on my iliac bones by the hard seat. My route. |
Friday Apr 20 |
| Note | |
| slept:10.0 (rest day) |
| My knee pain is slightly worse today, just moving around doing routine activities. I'd like to think it's from getting my feet on the pedals in the kayak, not biking. |
Thursday Apr 19 |
| Paddling / Rowing (kayaking) 29:59 [2] 2.6 mi (11:32 / mi) +0m 7:10 / km | |
| ahr:112 max:134 slept:6.0 |
| Paddled around Green Lake in early AM. I aggravated my knee/hamstring while trying to get my feet on the steering pedals of the kayak. The combination of sitting upright, having my legs turned out and in front of me, and dorsoflexing my feet put a lot of strain on the injury. It turns out I was trying to reach the wrong set of pedals--d'oh! |
| Cycling (mtb gravel road) 1:35:51 [2] 15.0 mi (6:23 / mi) +800m 3:24 / km | |
| ahr:139 max:169 slept:6.5 shoes: Nike ACG cycling shoes |
| Rode at East Tiger Mtn. with Roger (and Aaron and Yumay), up to Poo Poo Point and back. It felt very good to do some training. Roger towed me most of the way up the hill. My knee had hurt a bit throughout the day, but it didn't bother me more than once or twice during the ride. I rode with my left foot uncliped, so that I couldn't accidentally pull up and strain my hamstring. |
Wednesday Apr 18 |
| Note | |
| slept:10.0 |
| My knee hurt a bit more today, maybe from overstretching it last night. I guess I should stretch it more gently or maybe wait until it has healed further. |
Tuesday Apr 17 |
| Paddling / Rowing (kayaking) 50:07 [2] 4.46 mi (11:14 / mi) +0m 6:59 / km | |
| ahr:126 max:145 slept:6.0 |
| Paddled around Greenlake in the Wind Dancer, then out and back the length of the lake. Paddling felt okay, but I still don't have the fitness to sustain a fast cadence. My route |
| Running - Trail / Grass (some pavement, too) 22:00 [2] 2.65 mi (8:17 / mi) +70m 4:46 / km | |
| ahr:139 max:152 shoes: Brooks Trance 5 - 1 |
| Ran from Green Lake parking lot to Woodland, did most of HS cross country course (minus lap of lower fields), then ran back to the car. My legs felt tired and doughy, as if I were running a duathlon and had just transitioned from bike to run. Saturday's run was hard on them. My right quad was still quite sore, but my left knee didn't hurt at all, except afterward when I stretched my hamstring. |
| Note | |
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| I had my appointment with the sports medicine doctor today. He said it looked like I could start trying to build up my training again, since my knee seems better.
He assigned me some hamstring stretches to relieve some of the tension on my tendons. He also observed and measured that my left leg is about 1 cm longer than my right and suggested I might want to try a heel lift in my right running shoe. |
Monday Apr 16 |
| Note | |
| slept:5.5 (rest day) |
| My right quad continues to be very sore, mostly on the outside of my leg. |
Sunday Apr 15 |
| Note | |
| rhr:42 slept:15.0 (rest day) |
| Mmmm, nothing like 15 hours of sleep! I could have slept in longer, but I wanted to get up and have breakfast with Nic, Amber and Linnea and get started on the day's activities.
RHR was at 2 a.m., between my 7.5-hour "nap" and my 7.5-hour night's sleep. 23 beats during the first 30 seconds, then 19 during the second thirty seconds, including 3-4 skipped beats.
My leg muscles are quite sore today. My left knee is somewhat sore, too, so it's obviously not totally better. |
Saturday Apr 14 |
| Running - Trail / Grass (trail) 3:15:00 [2]* 15.0 mi (13:00 / mi) +1010m 6:41 / km | |
| ahr:146 max:165 slept:0.0 shoes: Brooks Trance 5 - 1 |
| Running (2:59 minus stops, about an hour break, then 35 min. minus stops) while putting out course markings for the NWTR event at Squak Mtn. Miraculously, my left knee felt fine for all but a very few moments of discomfort or mild pain. Later in the day, it hurt a bit during routine activities. Surprisingly, my right knee was the one that hurt substantially toward the end of the running. It was sore on the lateral protuberance of bone, just at the top of the gastroc. muscle. My left knee was slightly sore in the same place, which I would have taken as a sign of aggravation of my injury, if not for the fact that the right leg hurt so much more in the same place. |
Thursday Apr 12 |
| Note | |
| slept:10.0 (rest day) |
| There's a bit of discomfort behind my left knee today. It only actually hurt once or twice, and then very briefly and mildly.
My back is sore from the hard kayak seat, and my pectoral muscles are sore from paddling, perhaps from the higher arm position due to sitting lower in the water. |
Wednesday Apr 11 |
| Note | |
| slept:5.5 (sick) |
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| Cycling (mtb trail/grass) 1:00:50 [1] 8.5 mi (7:09 / mi) +5m 4:26 / km | |
| ahr:97 max:117 slept:5.5 shoes: Nike ACG cycling shoes |
| Rode on the Sammamish River Trail with Lynn, Warren and Liam, mostly riding on the soft-surface trail paralleling the main path. Again today, my knee felt pretty good, although I may have felt it a couple of times. |
| Paddling / Rowing (kayaking) 47:00 [2] 4.13 mi (11:22 / mi) +0m 7:04 / km | |
| ahr:132 max:151 |
| Paddled the Wind Dancer at Mercer Slough. It felt sort of tough, especially the few upwind parts. |
Tuesday Apr 10 |
| Orienteering (control setting) 30:00 [2] 4.62 km (6:30 / km) +5m 6:28 / km | |
| ahr:140 max:165 9c slept:7.0 (sick) shoes: Brooks Trance 5 - 1 |
| Running while setting up the BEAST orienteering course and in other fits and starts during the event. My knee felt more or less fine -- woo-hoo! |
Monday Apr 9 |
| Note | |
| slept:10.0 (sick) |
| It's nice to get a really good night's sleep. My cold symptoms were pretty unpleasant when I got up, especially my sore throat, but they moderated throughout the day.
My left knee feels quite good (but not perfect) today, which is surprising after the dozen+ hours I spent on my feet yesterday. I hope this means I'll be able to start running soon. |
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| C • Sick 2 |
Sunday Apr 8 |
| Note | |
| slept:3.0 (sick) (rest day) |
| I intended to paddle today, but I was tired and decided to let it slide in favor of work, family and sleep. |
Saturday Apr 7 |
| Walking (mapping / course planning) 2:00:00 [1]* 8.57 mi (14:00 / mi) +200m 8:07 / km | |
| (sick) shoes: Brooks Trance 5 - 1 |
| Walking while mapping and course planning for BEAST race #1. I enjoyed the brisk walking very much. I'm so training starved that any movement I do feels great. |
Friday Apr 6 |
| Paddling / Rowing (kayaking) 44:54 [2] 3.8 mi (11:48 / mi) +0m 7:20 / km | |
| ahr:134 max:150 slept:5.0 (sick) |
| I paddled at Green Lake, over more or less the same route as on March 26. I was significantly faster this time, which surprised me, because I had felt sleepy and exhausted and had trouble getting out of the car to unload the boat. I felt really tired at 11 PM, but then at 11:45, I perked up, becoming fairly energetic and alert. It's funny what a night owl I am! My cold runs on, and my left knee continues to hurt when I fold my leg (e.g. squat down) or use my leg in a funny way. |
Thursday Apr 5 |
| Note | |
| (sick) (rest day) |
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Wednesday Apr 4 |
| Orienteering (control setting) 23:00 [1]*** 1.7 km (13:32 / km) +15m 12:57 / km | |
| 14c slept:8.3 (sick) shoes: Brooks Trance 5 - 1 |
| I walked briskly to place controls at Bridle Trails for day 2 of the Cherry Crest 5th grade orienteering. My L knee was somewhat sore from yesterday's light use.
My throat is still sore. Sleep = 5.2 last night and 3 hour nap yesterday evening. |
| Running - Trail / Grass (trail) 10:00 [2]* | |
| shoes: Brooks Trance 5 - 1 |
| A few stints of running before and during O class at Bridle Trails. My knee hurt some. |
| Paddling / Rowing (kayaking) 11:53 [2] 1.0 mi (11:52 / mi) +0m 7:23 / km | |
| ahr:131 max:144 |
| I paddled a short out-and-back at Green Lake, pushing somewhat hard for much of the time, especially the return stretch to the dock, which I've logged as intensity 3. |
| Paddling / Rowing tempo (kayaking) 8:07 [3] 0.74 mi (10:58 / mi) +0m 6:49 / km | |
| ahr:146 max:155 |
| Harder paddling back to the dock. |
Tuesday Apr 3 |
| Orienteering (control setting and pick-) 30:00 [1]*** 3 km (10:00 / km) +60m 9:05 / km | |
| 30c slept:3.5 (sick) shoes: Salomon trail/AR shoes |
| I walk/jogged while placing controls for my orienteering class at Cherry Crest Elementary. Class was fun, and any little bit of exercise I do feels great, since I've done so little. My knee didn't hurt much but still felt tender.
I awoke with a sore throat this morning. Maybe it's H5N1 from exposure to the chickens in the backyard. |
Monday Apr 2 |
| Note | |
| rhr:57 slept:3.0 (rest day) |
| I went for X-rays of my left knee today. |
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| C • X-rays 7 |
Sunday Apr 1 |
| Paddling / Rowing (kayaking) 1:06:57 [2] 5.32 mi (12:34 / mi) +0m 7:49 / km | |
| ahr:138 max:153 rhr:56 slept:8.0 |
| I went for an evening paddle from Magnuson Park to the SR-520 bridge and back, hugging the contours of the shore for most of the way out but going more or less straight back. I decided I wouldn't push myself any harder than I felt like, so I went at an easy to moderate effort level and felt pretty good, for the most part. My heart rate was higher than usual. |
| Note | |
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| One of the things on my Christmas/birthday list last year was running underwear. My dad got me a whole bunch of Jockey briefs...made of cotton. Since I abhor the soft prejudice of low expectations (am insensitive), I told him I couldn't use it and affirmed his supposition that he should take it back and try again.
Well, today at our family picnic he said that he had been collecting undergarments of a synthetic character and was ready to deliver them. Rather than being presented in paper and ribbon, the undies were borne by a procession of stevedores and teamsters and longshoremen, not wearing them, mind you, but hefting chests and pallets and crates full of Under Armor and Helly Lifa.
So, I now have enough rundies to retire a pair after each memorable race. I can pin them up on a cork board next to the bib number, course maps and photos. Of course my running sock shortage threat level remains at the Orange level--dire, indeed. Chronic problems of this magnitude call for herculean effort to ignore them. Furthermore, the research on the effects of running with holes in the toes of one's socks is inconclusive. And besides, shouldn't we really be teaching both sides of the issue? |
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| C • runderwear 3 |