Training Log Archive: DWildfogel

San Francisco. After a long drive from George's to Rachel's, Louise, Rachel and I walked over to the art museum in GG Park. There was a band playing in the band shell, lots of people all over. How would it be to have WMOC 2022 in this park on a summer day? I mean, it would be lovely, but what about all the non-orienteers?

C • WMOC 2022 3

After driving home, do the three exercises (Scissors, fir hydrant, squats) with the Thera-ring around my thighs, 3 sets each, 30 second holds, 20 sec rests. Finish with some quad stretching.

Knee feels pretty decent today, though driving doesn't seem good for it.

Event: BAOC: Indian Valley
 

Indian Valley. In the rain. Walking only. Surprisingly difficult to walk in rough, wet terrain with an unstable knee. Feel like I'm close to being able to run on a trail, but today showed me that it's likely to be a while before I can run in terrain.

As I was headed to #9, was able to look ahead and see that the next three legs were more like Yellow legs, and given that I was close to the finish and had put my knee through plenty already, decided to just go to #12 and do the last two very short legs and finish the course.

Made three errors in the 30 - 60 sec range. On #1, my bearing brought me the edge of the gully but not at a junction, and took a little while to decide to go left. On #4, searched left of the trail a bit too low before going back to the trail and going higher (and winding up on an unmapped trail and so surprised to see the control on my right). Leaving #7, hadn't seen the circle for #8 but thought I saw a red line heading across the bridge, so started that way (with Geo following) before realizing that the circle for #8 was back the other way.

[Orienteering training]

The usually weekly accumulation of morning exercises: Stretching, strength and balance.

Walking on Skyline, top of driveway to 5.57 mi marker and back. Didn't push the pace as I did the last two times (since I plan to go out on a course at Indian Valley tomorrow). At first, knee didn't feel quite as good as yesterday, but after a while it seemed fine. No jogging segments this time.

L was out at the same time, running to Gist and back. We just beat the rain.

At home. Walked for 2 mins with the Thera-ring on my thighs, then did the three exercises (scissors, fire hydrant, squats), only two sets each, 30 sec holds with 20 sec rests. Finished with a little of the quad stretching.

Theraband interleaved with core. Adductors, weights. Full reps and weight, but only two sets of everything (one of adductors).

[Strength exercises]

Skyline. Same as yesterday (top of driveway to 5.57 mile mark) but 4 40 sec jogs (instead of 20 secs). L came along, too. Knee is not perfect for sure (downhills are the toughest), but it is better than a few days ago.

Physical therapy at home.

The three exercises, each w/40 sec hold, 30 sec rest, each leg
3x squats
3x scissors, each leg
3x fire hydrant, each leg

And the two stretches, 15 secs on, 15 secs off, each leg.

Before going out for the walk, walked in the house for 2 mins with the green Thera-ring around my thighs.

Skyline. Walked briskly from the top of the driveway to the 5.57 mile marker (just past the retaining wall) and back. Knee feels a bit better. Even jogged for 20 secs 4 separate times, a little faster each time, with no apparent ill effects. Walking down the last big hill, though, got a couple of twinges in the knee.

At home. Walk for 5 mins with green Thera-ring around my thighs, then 3 x 0.5 mins of squats (the new exercise). Followed with the two exercises from last week, 3 sets each leg, holding for 35 secs with 25 secs rest. Finally, did the two quad stretching exercises, 40 sec holds for the first one, but kneeling on my knee (either one) hurt some, so I cut that short.

At the Competive Edge, Kevin Vandi's place. A half hour of massage (sometimes painful) and stretching preceded the exercises. Kevin gave me some news ones, all with the intent of activating my glutes. Clear from the sensor he put on me that my hamstrings are doing work my glutes should be doing. The two exercises that I'm supposed to add to my at-home PT are:

1. Squat with Thera-ring around lower thighs. Press hard as if trying to separate my feet in order to activate the glutes. Hold, repeat.

3. Walk back and forth with the green (stronger) Thera-ring around my lower thighs.

C • Denis,How are you? I just... 7

Skyline. Walk at modest pace so as not to irritate my knee, but it gets a little irritated anyway. Walked backwards for a total of 9 mins, first a whole 4.5 min segment, then 4 x 1+ min on the flat part by the 5.0 mile mark.

Full workout: theraband interleaved with core, adductors, weights, hips. For hips, I used the Thera-ring while lying on a foam roller.

[Strength exercises]