Training Log Archive: DWildfogelIn the 31 days ending Oct 31, 2016:
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Monday Oct 31, 2016 #
Note
(rest day)
Thought about a short run before leaving the cabin, but decided there wasn't time. Figured I'd get some exercise later in the day, after the long drive home. Picked up my Outback from Jeff while L continued on. Unfortunately, on Black Rd she pulled to the side to let a big truck go by, but it's trailer put a big gouge in the side of her car. She's fine, the car isn't. Gonna be a rough couple of weeks getting things straightened out.
Finally got home in time for Jim Eckerman's arrival. He finally finished the installation of our new generator.
No time for exercise.
Finally got home in time for Jim Eckerman's arrival. He finally finished the installation of our new generator.
No time for exercise.
Sunday Oct 30, 2016 #
Note
(rest day)
Rainy day at the cabin. I did get out for a short walk, but not enough to log.
Saturday Oct 29, 2016 #
11 AM
Running (Easy distance) 52:18 [3] 4.5 mi (11:37 / mi)
shoes: Salomon SC 3 Bl/Bl
Kortum Trail, Sonoma Coast St Beach. Rained overnight and in the morning, but cleared up when we got there. However, rained during more than half the run, clearing up again by the time we finished, and it didn't rain the rest of the afternoon.
Blind Beach parking, over the hill, Sunset Rocks to Shell Beach and back, with a split both ways at the trail post just N of the N boardwalk. (Did all that with L more or less nearby, which required some loop backs by me.) On my own, back to that post (feeling pretty good) and back, then uphill to the upper post closest to the road.
726 Sunset Rocks, 51 loop
(521) split at post, 124 loop
(818) 2321 Shell Beach (so 1339 Sunset -> Shell), 35 loop
(755) split at post, 108 loop
(500) 3739 Sunset Rocks (1255 Shell -> Sunset), 29 loop
(431) post, 55 loop
(435) 4830 Sunset Rocks [surprised it wasn't faster w/wind at my back]
(348) 5218 upper post (where it levels off for a bit)
As part of cool down, mostly jogged (1 min of walking) back to the parking lot, arriving at the Kortum trailhead at 5753, so 923 split going over the hill, which isn't bad.
[Easy distance]
Blind Beach parking, over the hill, Sunset Rocks to Shell Beach and back, with a split both ways at the trail post just N of the N boardwalk. (Did all that with L more or less nearby, which required some loop backs by me.) On my own, back to that post (feeling pretty good) and back, then uphill to the upper post closest to the road.
726 Sunset Rocks, 51 loop
(521) split at post, 124 loop
(818) 2321 Shell Beach (so 1339 Sunset -> Shell), 35 loop
(755) split at post, 108 loop
(500) 3739 Sunset Rocks (1255 Shell -> Sunset), 29 loop
(431) post, 55 loop
(435) 4830 Sunset Rocks [surprised it wasn't faster w/wind at my back]
(348) 5218 upper post (where it levels off for a bit)
As part of cool down, mostly jogged (1 min of walking) back to the parking lot, arriving at the Kortum trailhead at 5753, so 923 split going over the hill, which isn't bad.
[Easy distance]
3 PM
Walking 45:00 [2] 1.8 mi (25:00 / mi)
shoes: Kayano 16 White
Bodega Head. Casual walk counter-clockwise along the perimeter. Cut-off one of the long switchbacks down the last hill to the parking lot.
Friday Oct 28, 2016 #
Stretching 3:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance. I've actually added so many exercises that some days it is taking me 50 minutes to do everything, so probably the true weekly total is more like 5 hours.
Note
Drove to the cabin after dropping off my car at Jeff's so he could use it to move to a new apartment.
Thursday Oct 27, 2016 #
7 PM
Physical therapy 25:00 [4]
Physical therapy exercises (for activating glutes) at home. Tough workout.
Strength exercises 8:00 [4]
Weights only. 15lb dumbbell. 2 sets each arm. Curls: 28 reps; military press: 24 reps. No rest between sets.
Wednesday Oct 26, 2016 #
10 AM
Orienteering (Forest running) 31:49 [4] 2.7 mi (11:47 / mi)
shoes: Integrators Red
Local terrain. Lovely fall day. Got going a little faster than I expected (right knee has been feeling much better), so just kept with it. Was definitely in O2 debt for the last loop.
820 - Warmup, mostly on Skyline (3 x short loop)
5 loops of 1 x house followed by 2 x woods: 504, 451, 443, 434, 415 Total: 2329
Very similar to Apr 11 earlier this year.
[Orienteering Forest running]
820 - Warmup, mostly on Skyline (3 x short loop)
5 loops of 1 x house followed by 2 x woods: 504, 451, 443, 434, 415 Total: 2329
Very similar to Apr 11 earlier this year.
[Orienteering Forest running]
Running warm up/down 8:40 [2] 0.65 mi (13:20 / mi)
shoes: Integrators Red
Cool down:
110 walk
250 recovery jog in yard
125 walk, stretch
650 half mile cool down jog, mostly on short loop
110 walk
250 recovery jog in yard
125 walk, stretch
650 half mile cool down jog, mostly on short loop
Warm up activities warm up/down 6:00 [2]
This was done before the forest running. Mostly stationary bike. Have been doing more, but was eager to get out there.
Tuesday Oct 25, 2016 #
11 AM
Strength exercises 30:00 [4]
JCCLG. Full workout, even increased the weight and/or reps on several of the exercises. Pushed pretty hard. 10 bar dips.
[Strength exercises]
[Strength exercises]
Monday Oct 24, 2016 #
11 AM
Running (Easy distance) 44:21 [3] 4.0 mi (11:05 / mi)
shoes: Kayano 20 Blue
Skyline. Overcast, cool and windy. Rained overnight (and again later in the afternoon) but no rain while running. Legs felt pretty good and thought I'd have a good run. L started 20 secs ahead of me, which allowed me to run at my own pace. Passed her several times and then did loop backs. Ran this very easily (saving some for the intervals-to-come). This was the best I've felt running in quite a while. The fact that the pounding in the back of my head and left ear seems to have stopped surely helped, but it was really that my quads felt good.
Note: Been a long time since I turned back where I did. Remember that as being a 3.65 mi run, but today I thought I saw "6.62" on that pole, which would make it 3.55. So, for now, I'll call it 3.6.
-------------- 131(1140)1311(455)1807(251)2058
4020(115)3905(1150)2714(408)2306(207)
Loop backs: 401
[Easy distance]
Note: Been a long time since I turned back where I did. Remember that as being a 3.65 mi run, but today I thought I saw "6.62" on that pole, which would make it 3.55. So, for now, I'll call it 3.6.
-------------- 131(1140)1311(455)1807(251)2058
4020(115)3905(1150)2714(408)2306(207)
Loop backs: 401
[Easy distance]
Running (Threshold intervals) 9:45 [4] 1.14 mi (8:33 / mi)
shoes: Kayano 20 Blue
Skyline, continuing after running 4 miles.
202 break, mostly recovery jog, but including a piddle.
Threshold intervals: 449(106)456
Quite pleased that I could run 449, especially in sub-optimal conditions. Had to push; indeed, last half of the second interval was beyond threshold effort. Good to start getting some of that kind of work in!
Note: didn't count the recovery jogs in the time for this entry; Will include them in the next entry, for the cool down.
[Threshold intervals]
202 break, mostly recovery jog, but including a piddle.
Threshold intervals: 449(106)456
Quite pleased that I could run 449, especially in sub-optimal conditions. Had to push; indeed, last half of the second interval was beyond threshold effort. Good to start getting some of that kind of work in!
Note: didn't count the recovery jogs in the time for this entry; Will include them in the next entry, for the cool down.
[Threshold intervals]
Running warm up/down 13:15 [2] 0.8 mi (16:34 / mi)
shoes: Kayano 20 Blue
Cool down:
339 recovery jog near mailbox, 0.2 mi
122 walk, stretch
700 jog, mostly on short loop, 0.5 mi
Not counting the 122 in the time, but adding in the two recovery jogs from the intervals, 130 and 106, about .05 each.
339 recovery jog near mailbox, 0.2 mi
122 walk, stretch
700 jog, mostly on short loop, 0.5 mi
Not counting the 122 in the time, but adding in the two recovery jogs from the intervals, 130 and 106, about .05 each.
Warm up activities 20:00 [2]
Stationary bicycle, a variety of stretching and physical therapy exercises, then the last 5 mins jogging in circles waiting for L.
Sunday Oct 23, 2016 #
8 AM
Physical therapy 6:00 [4]
Physical therapy exercises at home. Tacked these on to the end of my usual morning exercises. Six minutes may not seem like much, but these are tough. Did (1) high-step walking w/4 lb dumbbells, (2) step ups w/dumbbells, (3) one-legged squats.
12 PM
Walking 36:01 [2] 1.54 mi (23:27 / mi) +23m 22:24 / mi
shoes: Kayano 16 White
Henry Cowell State Park in Felton. L and I were exploring for a possible orienteering outreach activity. This would be for the outdoor classes that our Qi Gong teacher, Marcy, teaches to school kids.
5 PM
Physical therapy 15:00 [4]
Physical therapy at home. Exercises with the green Thera-ring: walking, squats, quick squats, clamshells, side-stepping.
Saturday Oct 22, 2016 #
9 AM
Qigong 1:00:00 [3]
Marcy's class in Los Gatos.
Friday Oct 21, 2016 #
Stretching 2:55:00 [2]
The usual weekly accumulation of morning exercises: stretching, balance and strength.
12 PM
Running (Easy dist / hills) 50:58 [3] 5.12 mi (9:57 / mi)
shoes: Kayano 20 Blue
Lake Ranch Reservoir. Sunny, 70 degrees, little to no breeze. Out late (12:30) because I had an ultrasound this morning that required fasting, and didn't eat breakfast until after that. Much better run than a few days ago. Body felt good beforehand (despite lack of sleep due to pulsing headache), but when I started to warm up a little, legs felt disappointingly heavy. Fortunately, after a few minutes they felt better, and though I never felt really good, kept pushing the pace (without getting near oxygen debt).
501(535)1036(503)1539(440)2019
314 -- up to third bridge
216 -- down
434, 419, 542, 426 [Total for last 2 miles: 1902]
Usual 4.0: 3921
Extra half-mile: 530
Loop backs: 607
[Easy distance w/hills]
501(535)1036(503)1539(440)2019
314 -- up to third bridge
216 -- down
434, 419, 542, 426 [Total for last 2 miles: 1902]
Usual 4.0: 3921
Extra half-mile: 530
Loop backs: 607
[Easy distance w/hills]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down.
Thursday Oct 20, 2016 #
12 PM
Walking 58:00 [2] 3.1 mi (18:43 / mi)
shoes: Kayano 16 White
Redwood Shores. Bay Area Heart Walk. Quite a warm day. Modest pace. Walked the last half with Selvi.
4 PM
Strength exercises 30:00 [4]
JCCLG. Didn't have a lot of energy at first, but turned into a good workout. Pretty much the full workout, three sets of everything. 8 bar dips.
[Strength exercises]
[Strength exercises]
Wednesday Oct 19, 2016 #
12 PM
Running (Easy distance) 59:43 [3] 6.0 mi (9:57 / mi) +150m 9:14 / mi
shoes: Kayano 20 Blue
Rancho San Antonio. Hadn't run here in eleven months, and this was only the second time in the last 3.5 years. Ought to come here a little more often!
It was really windy up at home today, so decided to come down here to run, especially since I had some errands to run anyway.
Felt really sluggish for the first 20 minutes, with both my quads rebelling. Wondered whether I should just turn back, but persevered. After 20 minutes, started feeling much better. Faded a little over the last mile+, but still decided to add the (optional in my mind) additional last half mile.
---------- 5943 --- E. side of parking lot
---------- (530)
---------- 5413 --- "usual" start (just over bridge SW of parking lot)
(1118) - (1013) -- on the way back, took the trail (w/hill) paralleling the road
1118 --- 4359 --- gate past farm
(356) -- (320)
1513 --- 4039 --- bottom of 7 switchbacks trail
(721) -- (608)
2234 --- 3431 --- dam
(629) -- (527)
----- 2903 -------- end of Rogues Valley (hairpin turn)
Amazingly similar to the last time I ran here, 11-20-15, with several of the splits being identical or off by a second.
[Easy distance]
It was really windy up at home today, so decided to come down here to run, especially since I had some errands to run anyway.
Felt really sluggish for the first 20 minutes, with both my quads rebelling. Wondered whether I should just turn back, but persevered. After 20 minutes, started feeling much better. Faded a little over the last mile+, but still decided to add the (optional in my mind) additional last half mile.
---------- 5943 --- E. side of parking lot
---------- (530)
---------- 5413 --- "usual" start (just over bridge SW of parking lot)
(1118) - (1013) -- on the way back, took the trail (w/hill) paralleling the road
1118 --- 4359 --- gate past farm
(356) -- (320)
1513 --- 4039 --- bottom of 7 switchbacks trail
(721) -- (608)
2234 --- 3431 --- dam
(629) -- (527)
----- 2903 -------- end of Rogues Valley (hairpin turn)
Amazingly similar to the last time I ran here, 11-20-15, with several of the splits being identical or off by a second.
[Easy distance]
Warm up activities warm up/down 5:00 [2]
It was late and I wanted to get going, but did a bunch of knee flexing and stretching and then...
Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Kayano 20 Blue
... jogged to the horse trailer lot and back, at a snail's pace - and even that didn't feel good.
Running warm up/down 5:30 [2]
shoes: Kayano 20 Blue
Cool down.
Tuesday Oct 18, 2016 #
10 AM
Physical therapy 1:00:00 [4]
At Kevin's. The first 20 minutes were spent with me laying on the massage table and Kevin manipulating my legs in various ways, which, with the bruise on my quad, was not at all comfortable. The last 40 minutes was devoted to the usual strenuous exercises meant to activate and strengthen my glutes, most of which were even more difficult with the bruised thigh.
Monday Oct 17, 2016 #
11 AM
Running (Easy dist / hills) 48:18 [3] 4.65 mi (10:23 / mi)
shoes: Salomon SC 3 Bl/Bl
Lake Ranch Reservoir. Partly sunny, cool; ground muddy in spots. A discombobulated run on a discombobulated day. Fortunately, the power came back around 7:30am, but it took quite a while to get everything working again, especially the water. Once we got to the lake and started the run, I noticed almost immediately that my house key was missing from the key chain with my car key. We spent more than 5 mins looking for it, with no success, but got quite chilly in the process. Then 7 mins into the run, we came to a tree that had fallen across the trail and we had to scramble over it (I subtracted that time from the run). A mile later, did a loop while L went into the bushes for some relief, then after coming down from the third bridge, I had to do the same. During the last two miles, my left quad, which I'd smashed at the movies yesterday, was getting really sore and I eased off a bit.
Somewhat disappoint after the pretty decent run I had Fri, but I guess I had enough excuses ;-)
508(541)1049(510)1559(448)2047
325 -- up to third bridge
223 -- down
446, 434, 600, 446 [Total for last 2 miles: 2006]
Usual 4.0: 4053
Extra half-mile: 548
Loop backs: 136
[Easy distance w/hills]
Somewhat disappoint after the pretty decent run I had Fri, but I guess I had enough excuses ;-)
508(541)1049(510)1559(448)2047
325 -- up to third bridge
223 -- down
446, 434, 600, 446 [Total for last 2 miles: 2006]
Usual 4.0: 4053
Extra half-mile: 548
Loop backs: 136
[Easy distance w/hills]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC 3 Bl/Bl
Cool down.
Sunday Oct 16, 2016 #
Event: BAOC: Huddart Park
Note
(rest day)
At a movie theater in Santa Cruz (seeing Queen of Katwe, based on recommendations in PG's log), tried to slip out to the rest room in the dark (during the previews) and smashed my left thigh into an armrest I didn't see at the end of the room. My leg was moving forward quickly and it was quite a collision. Really hurt for the rest of the movie.
Then we got home only to find that there was a power outage :-)
Then we got home only to find that there was a power outage :-)
Saturday Oct 15, 2016 #
9 AM
Qigong 1:00:00 [3]
Marcy's class in Los Gatos. Louise was with Rachel in Walnut Creek learning about their new sewing machines.
C • WMOC 1
11 AM
Basketball 6:00 [2]
JCCLG. After a snack at Fleur de Cocoa, drove to the JCC. Basketball as a warmup. Good on layups, terrible on "jump" shots.
Strength exercises 30:00 [4]
JCCLG. Continue to ramp things up. Did 3 sets (for the first time in a while) of most things, including upper body machines, core and weights. Still a little shy in reps and/or weight, but getting close. 7 bar dips.
[Strength exercises]
[Strength exercises]
Friday Oct 14, 2016 #
Stretching 2:50:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance. With all the exercises I've added (Qi Gong, stretching on roller), these take more than half an hour each day. I'm going to make 3 hours my new "full amount" for a week.
11 AM
Running (Easy distance plus) 39:01 [3] 4.0 mi (9:45 / mi)
shoes: Salomon SC 3 Bl/Bl
Front of house. First storm of the season. Rain and gusty winds. Fortunately, the rain was pretty light for the first two or three miles, but it was pretty heavy towards the end. Lots of puddles. Surprised myself with easily I was able to run at a good pace. Started getting winded with 3 laps to go, stayed relaxed, but kept it going without pushing too hard. So much better run than on Wednesday.
604, 547, 539, 532, 524, 520, 515
[Easy distance plus]
604, 547, 539, 532, 524, 520, 515
[Easy distance plus]
Warm up activities warm up/down 15:00 [2]
Getting my knees and glutes ready to run. Stationary bike, walking with Thera-ring, squats, side steps, step ups, stretching, Qi Gong knee exercise, jogging to mail box and back.
Running warm up/down 5:30 [2] 0.35 mi (15:43 / mi)
shoes: Salomon SC 3 Bl/Bl
Cool down.
Thursday Oct 13, 2016 #
11 AM
Basketball 4:00 [2]
JCCLG. Warming up for my strength exercises. Actually shot pretty well.
Strength exercises 15:00 [4]
All the upper body exercises, two sets each, a little bit of core. Starting to push these a little bit. Not much time, so took very little rest between sets.
Wednesday Oct 12, 2016 #
11 AM
Running (Easy distance) 54:11 [3] 5.14 mi (10:32 / mi)
shoes: Kayano 20 Blue
Front of house. Nice weather for running. With my legs still a bit sore from Sunday at Tilden, and with the slightly strained quad from yesterday's yoga class, thought that maybe I'd run slowly but run longer, and that's exactly how it turned out. Actually pretty loose by the end, with the last lap being at a nice pace while still running easily.
9 laps: 635, 614, 612, 605, 609, 555, 558, 540, 522
Last 4 miles in 41:22.
[Easy distance]
9 laps: 635, 614, 612, 605, 609, 555, 558, 540, 522
Last 4 miles in 41:22.
[Easy distance]
Warm up activities warm up/down 15:00 [2]
Spent extra time before going out to run trying to get the sinovial fluid going in my knees. I'm logging this under a new category: "Warm up activities". It was a hodge podge of various activities in order to get ready for running. Did some physical therapy exercises, 4 mins of stationary bike, stretching, high stepping, and very slow jogging.
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down.
Tuesday Oct 11, 2016 #
4 PM
Yoga 1:00:00 [3]
Oracle. Tried an exercise class at Oracle for the first time. It was scheduled for 45 minutes, but apparently the instructor, Peggy, makes it into a one hour class, which was a bit more than I wanted, but OK. The room was way too cold, but the poses seem like ones that would be good for me.
Using a strap to stretch my left leg, I strained my upper left quad a bit. Will have to be careful of that next time. It's clear, though, that I use my quads when I should be using my core, which is also part of the problem I'm having when running (i.e., it's my lower quads that get sore, not really my knees).
[Yoga]
Using a strap to stretch my left leg, I strained my upper left quad a bit. Will have to be careful of that next time. It's clear, though, that I use my quads when I should be using my core, which is also part of the problem I'm having when running (i.e., it's my lower quads that get sore, not really my knees).
[Yoga]
Monday Oct 10, 2016 #
5 PM
Walking 18:00 [2] 0.8 mi (22:30 / mi) +20m 20:53 / mi
shoes: Kayano 16 White
Skyline. Casual walk on my own to just before Cindy's and back. Cool day, it was nice to feel the last warm rays of the sun.
Sunday Oct 9, 2016 #
Event: BAOC: Scout-O Open Event
11 AM
Orienteering race 1:37:12 [4] *** 4.0 mi (24:18 / mi) +240m 20:29 / mi
spiked:13/15c shoes: Yellow Falcons
Tilden, BAOC B-meet. Short Brown, listed as 3.3 km, 140m climb, but I calculate more like 200m climb ideally, and I made it worse. It was a lovely day when I arrived before 10, but by the time I finished the course, it was pretty hot. Thigh high stickers and thorns almost everywhere, very dry and slippery hillsides, poorly mapped vegetation in places, crowded trails because this was the Scout-O, all combined to make it not very much fun.
One of my objectives was to nail #1 because, thinking back over the many races this summer, #1 was often a poor control for me. But right before I started I got involved in helping some novices, and when I took off I really didn't pay enough attention and quickly ran myself into a 5 min error. Made a 10 minute error at #10 because the mapping of the vegetation was completely wrong (though other people didn't seem to have much trouble). Finally, as I was headed to the GO control and thinking, whew, this nasty run is finally over, I realized my estick was no longer on my finger. Climbed back up the steep hill looking for it, came back down, asked a couple of people to help me look for it, climbed all the way back up again, and then, finally, coming down I found it. Cost about 17 minutes, and a whole lot of agony climbing that silly hill three times.
Toes got pretty sore by the end. I may not be able to wear these Falcons anywhere except in the flatest of places (and then I probably don't need the metal tips).
Some of my discontent about today comes from the unfavorable comparison with the many much better venues I orienteered in this summer. It's also just a bad time of year (before the first rain) for orienteering in the Bay Area, and this really isn't a good venue. Well, it was really nice socializing with people, both before and after :-)
Note: In Jan '15, ran a 4.7/245 course at Tilden in 1 hr 4 min and thought it was a good session. The time of year really does make a difference.
[Orienteering Race]
One of my objectives was to nail #1 because, thinking back over the many races this summer, #1 was often a poor control for me. But right before I started I got involved in helping some novices, and when I took off I really didn't pay enough attention and quickly ran myself into a 5 min error. Made a 10 minute error at #10 because the mapping of the vegetation was completely wrong (though other people didn't seem to have much trouble). Finally, as I was headed to the GO control and thinking, whew, this nasty run is finally over, I realized my estick was no longer on my finger. Climbed back up the steep hill looking for it, came back down, asked a couple of people to help me look for it, climbed all the way back up again, and then, finally, coming down I found it. Cost about 17 minutes, and a whole lot of agony climbing that silly hill three times.
Toes got pretty sore by the end. I may not be able to wear these Falcons anywhere except in the flatest of places (and then I probably don't need the metal tips).
Some of my discontent about today comes from the unfavorable comparison with the many much better venues I orienteered in this summer. It's also just a bad time of year (before the first rain) for orienteering in the Bay Area, and this really isn't a good venue. Well, it was really nice socializing with people, both before and after :-)
Note: In Jan '15, ran a 4.7/245 course at Tilden in 1 hr 4 min and thought it was a good session. The time of year really does make a difference.
[Orienteering Race]
Running warm up/down 10:00 [3] 0.6 mi (16:40 / mi) +35m 14:06 / mi
shoes: Yellow Falcons
Uphill warmup to the start. Tried some high stepping on the steeper parts to get the sinovial fluid going in my knees.
Saturday Oct 8, 2016 #
9 AM
Qigong 1:00:00 [2]
Marcy's class in Los Gatos. Had only taken this class once before, many months ago. Going to try to take it with some regularity over the next few months.
2 PM
Strength exercises 12:00 [4]
JCCLG. Upper body only. A little bit of each of the exercises.
Friday Oct 7, 2016 #
Stretching 2:30:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance. Full week of doing everything, though still working back up on pushups (in the high 50's now) as my left chest is still not completely healed from the fall at Pound Ridge.
11 AM
Stretching 7:00 [1]
Extra warm-up for my knees; details below.
Running (Easy distance) 30:24 [3] 2.5 mi (12:10 / mi)
shoes: Kayano 20 Blue
Skyline, to Gist and back. Run with L at her pace.
---------------138(1224)1402(103)1505
3024(125)2859(1251)1608(103)
Warm and windy, but I woke up with a chill this morning and couldn't seem to get rid of it.
Warm up: Kevin (my PT guy) said I should try 10 mins on a stationary bike before running to get the sinovial(?) fluid going in my knees. My bike's lowest setting requires some effort, so only managed 3 minutes on it; then did several minutes of walking around while high stepping.
Ran more today than I normally would two days before an orienteering meet, but I'm looking at Sunday at Tilden only as training, so I want to train through. On the other hand, could be another two months before I orienteer again, so didn't want to over do it today, either.
[Easy distance]
---------------138(1224)1402(103)1505
3024(125)2859(1251)1608(103)
Warm and windy, but I woke up with a chill this morning and couldn't seem to get rid of it.
Warm up: Kevin (my PT guy) said I should try 10 mins on a stationary bike before running to get the sinovial(?) fluid going in my knees. My bike's lowest setting requires some effort, so only managed 3 minutes on it; then did several minutes of walking around while high stepping.
Ran more today than I normally would two days before an orienteering meet, but I'm looking at Sunday at Tilden only as training, so I want to train through. On the other hand, could be another two months before I orienteer again, so didn't want to over do it today, either.
[Easy distance]
Running warm up/down 3:40 [2] 0.2 mi (18:20 / mi)
shoes: Kayano 20 Blue
Cool down.
Thursday Oct 6, 2016 #
10 AM
Physical therapy 30:00 [4]
At Kevin's. After half an hour of "hands on" work by Kevin, a half hour of rigorous exercises.
Basketball 5:00 [2]
JCCLG. Drove over from physical therapy. Hadn't touched the basketball in a while, so just shot around for a few minutes.
Physical therapy 15:00 [4]
JCCLG. Hadn't been here in a while. Did a little bit of all of the exercises.
Wednesday Oct 5, 2016 #
11 AM
Running (Easy distance) 1:04:22 [3] 5.66 mi (11:22 / mi)
shoes: Kayano 20 Blue
Skyline to Black and back. Sunny, chilly. Try to go very easy, probably should've been even easier in the beginning. Knees ached at first; left one felt fine after ten minutes, right one took longer. Hamstring struggled on the uphills, so took the hills even more slowly on the way back.
Hadn't done this run in 7 months (and back in March, did it very quickly).
++++++++++++++++++ | ------ (1235) ------- |
---------------137(1200)1337(507)1845(727)2612(702)3314
6422(129)6253(1246)5008(423)4545(601)3944(630)
++++++++++++++++++ | ------ (1024) ------- |
Very slow three minute cool down (not logged). Breathing almost normally by then.
[Easy distance]
Hadn't done this run in 7 months (and back in March, did it very quickly).
++++++++++++++++++ | ------ (1235) ------- |
---------------137(1200)1337(507)1845(727)2612(702)3314
6422(129)6253(1246)5008(423)4545(601)3944(630)
++++++++++++++++++ | ------ (1024) ------- |
Very slow three minute cool down (not logged). Breathing almost normally by then.
[Easy distance]
Tuesday Oct 4, 2016 #
5 PM
Running (Easy distance minus) 9:00 [3] 0.8 mi (11:15 / mi)
shoes: Kayano 20 Blue
Oracle. After staff meeting and then a nap, go for a short jog on the grass of Marine View Park. Then stretch at the Oracle gym.
Monday Oct 3, 2016 #
11 AM
Walking 41:00 [2] 1.8 mi (22:47 / mi)
shoes: Kayano 16 White
Skyline to 4 Winds and back, with L. Cloudy and cool.
Strength exercises 10:00 [4]
Theraband interleaved with core. Two sets of everything, 2/3 reps.
3 PM
Physical therapy 8:00 [4]
At home, trying to ramp up on these. Did 6 exercises.
Strength exercises 6:00 [4]
Two sets each, half the reps, 15 lbs. Just starting back.
Sunday Oct 2, 2016 #
11 AM
Running (Easy distance) 41:30 [3] 4.13 mi (10:04 / mi)
shoes: Kayano 20 Blue
Lake Ranch Reservoir. Cool and breezy. Legs finally feel OK. Could've run considerably faster, but don't want to do over do it at this point. Stayed with L for the first half. Still running easily, got ahead, looped back at Fern Creek (3 mi mark), stayed under control to the finish.
Adjusted splits (i.e., removed the loop back):
-------------- 502(540)1042(501)1543(453)2036
4015(438)3537(538)2959(432)2526(450)
Loop back: 115
[Easy distance]
Adjusted splits (i.e., removed the loop back):
-------------- 502(540)1042(501)1543(453)2036
4015(438)3537(538)2959(432)2526(450)
Loop back: 115
[Easy distance]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down
Saturday Oct 1, 2016 #
Note
In the middle of the night, my lower left back got really sore - again. Had to get up, roll it out, do some traction exercises, apply a heating bad. Was eventually able to get back to sleep. Much less sore in the morning, but still sore. Applied heat several times during the day and did several sessions of stretching and rolling out. By late afternoon, it was pretty much back to normal.
5 PM
Walking 18:00 [2] 0.8 mi (22:30 / mi) +20m 20:53 / mi
shoes: Kayano 20 Blue
Skyline, to near Cindy's and back. Same as the last two days. Legs starting to feel better, though even the bit of remaining soreness in my back kept my stride shorter and my time a little slower (not that I was pushing it).