Sunday Jan 20 |
 | Running 20:00 [3] | |
| rhr:50 weight:174lbs |
| One loop around Forest Park. First 10 minutes at 3 tempo, then brought it back to 2--felt gruelingly slow, but wanted to keep this run measured for the most part. At around minute 35 I accelerated again to 3 or 4, and then for the last minutes brought it back down to 2 again.
Some soreness after the first 10 minutes in the front of my ankle. Stopped to do some stretching and massaging, pulled back on the speed, and felt much better.
Later went online to find out what was bothering me. Looks like it's the Inferior Extensor Retinaculum (looked it up on google.) I haven't felt pain in this area since I first started getting back into running last summer after detraining. Almost felt like a cramp. Stretching, massaging, slowing down, and shortening my pace helped. Will ice tonight.
Cold again. 15 degrees? Didn't feel till coming around the Planetarium and stables, west-bound along 40. Got some windburn under the eyes.
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| Running 34:00 [2] | |
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| Walk warm up/down 10:00 [1] | |
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| Core Training warm up/down 10:00 [2] | |
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| Passive Stretching 20:00 [0] | |
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| Deep stretching and massage roller for the legs and hips in the evening while watching football. Can't decide if I want Green Bay or New York to win. Green Bay would set up the classic battle between old and new quarterbacks, but being a New Orleanian at heart (lived there a few years), I love those Manning boys.
Looks cold there too. : ) |
Saturday Jan 19 |
| Armchair Orienteering 30:00 [0] | |
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| I'm hooked. Played Catching Features again this morning for 30 minutes. |
| Map hike 20:00 [3] | |
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| Spent an hour at Rockwoods Range permanent course this morning. A beautiful day to be out. I spent the first 20 minutes warming up with a slow job through woods, then the next 40 minutes locating a few markers. I'm getting better at jogging (wouldn't say running) in the woods while keeping on the map, though a couple times I goofed. Largely a matter of parallel errors, but I was happy that I realized quickly that something was wrong, surveyed the landscape, figured out where I likely was, relocated, and got back on track.
My biggest problem today was looking at a feature and wondering, is that the intermittent stream I'm looking for? Or is that a gully? Is that a minor gully, or would they consider it one of those little reentrants? Are those the rock faces I'm looking for, or some rocks that didn't make it on the map? Is that rock big enough to be a boulder? Etc. Makes for a lot of hesitation.
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| C • Good fer you..i found it to... 6 |
| Map hike 30:00 [2] | |
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| Map hike 10:00 [1] | |
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| Locating, relocating and walking. |
Friday Jan 18 |
| Armchair Orienteering 50:00 [0] | |
| (rest day) |
| More Catching Features. Nice to have Aimee take the kids into school today and have a few minutes to play. |
| Walk 30:00 [1] | |
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| Walking about on campus. Legs tired, but knees not sore. A happy place to be. |
Thursday Jan 17 |
| Tai Chi 15:00 [1] | |
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| stretching mostly |
| Walk warm up/down 10:00 [1] | |
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| Walk 20:00 [1] | |
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| Running 22:00 [4] | |
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Urban hill climbing! Spent 22 minutes going up and down 625 S. Skinker (17 flights, 254 stairs). Made it up 4 times, first time jogging whole way, second time jogging half way. Walked third and fourth. Getting ready for Master the Met!
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| C • ah, i was wondering if anyb... 16 |
| Running 23:00 [3] | |
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| Ran from campus to mother-in-law's condo on Skinker. Then stair climbing.
Ran back to campus the long way, and ran into major gusts. |
| Armchair Orienteering 25:00 [0] | |
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| Catching Features! |
Wednesday Jan 16 |
| Tai Chi 30:00 [1] | |
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| Deep stretching and silk reeling. |
| Core Training 5:00 [2] | |
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| Core Training 25:00 [4] | |
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| 5 minutes lower body, 10 minutes upper body, 10 minutes abs and lower back |
| Bouldering/Climbing (Bike) 40:00 [2] | |
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| Adding some stationary bike to the mix. |
| Armchair Orienteering 10:00 [0] | |
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Tuesday Jan 15 |
| Active stretching 30:00 [2] | |
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| Running tempo 40:00 [3] | |
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| Felt like last Thursday's run--I think the Power Yoga in the morning is leaving my legs a little tired, which is good, because I'm moving into building some more strength in my legs over the next 4 weeks or so. Planning to do Thursday hill/stair runs and otherwise to maintain the same mileage. |
| Walk warm up/down 21:00 [1] | |
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| 10 minute warm up, 11 minute cool down. |
Monday Jan 14 |
| Tai Chi 20:00 [1] | |
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| 10 minutes warm up stretching, 10 minutes qi gong, 10 minutes silk reeling. Felt good this morning. Remembered why I do this--to reconnect mind and body in a quiet, but powerful way. Good for the moment, but also good for cultivating presence of mind during competition, which when I got back helped me recover from a major error and smaller hesitations. |
| Tai Chi 10:00 [0] | |
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| 10 minutes qi gong |
| Walk 30:00 [1] | |
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| 30 minutes of walking on campus today. Dragging today--probably because Bob got me up twice and ended up sleeping in my bed. How a five year old takes so much of bed I'll never know. |