Training Archive: walkIn the 7 days ending 2008-04-04:
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| S | S | M | T | W | H | F | ||||||||||||
Friday Apr 4 | ||
| Event: Flying Pig XII | ||
| Orienteering warm up/down 30:00 [1] | |
| shoes: VJ Falcon | ||
| Flying Pig - Rentschler Forest Middle - 50, gray, very wet from heavy recent rains though stopped before my start, woods/trails wet and very muddy, sticky clay soil.
Long warm up jog out to start along road, mostly on road due to slope of road edge. R hip painful all the way out and stopped to stretch and walk several times to further loosen it up. Pain with each R step gradually diminished. Got to start with lots of time to spare, but was fitted right in. Nice to be in low population classes. | ||
| Orienteering race 33:05 [3]*** 2.7 km (12:15 / km) +90m 10:30 / km | |
| spiked:12/12c shoes: VJ Falcon | ||
| Rentschler Forest - Middle - Good run but slow. Pain continued with every step. Was very cautious on the O with conservative route choices as was not at all sure of what to expect in these woods, our first time here. The notes and comments from prior years had us worried. Wasn't sure what to expect of the "steep reentrants" - weren't bad on this map- or the "thick woods" - again not bad compared to NE woods except for the briars that tend to ambush unexpectedly. So took long, round about routes, mostly on trails, esp to 9, where direct through the green seems to have been quite doable. Probably lost a minute....
Nice course. Good start to weekend = 1st M65 | ||
| Note | |
| We gave Mike Smith a ride from Columbus and after the race he did a parking lot diagnosis of my hip. Thought it might be illio-somethings, part of the muscles at the top of the quad. Common in NA runners who tend to have tight quads and loose calfs, as opposed to the African runners that tend to have the opposite. He described a stretch that seems to help. Thanks - Mike and good luck over there in CZ | ||
Brown - Short Pig - Splits | ||
Thursday Apr 3 | ||
| Trail run (Pain run!) 50:00 [1]3.0 mi (16:39 / mi) | |
| weight:151lbs shoes: DS Trainer XII | ||
| Beaver Tr - 40, sunny, nice. Dry trails; snow's gone except for a few patches in deep reentrants.
It was just too nice a day for the gym again. Lyn was antsy to run and egged me on, esp with the Pig threatening. So a real test effort - kind of use it or it will just get worse. Very difficult start with mincy little steps, pain with every R foot landing, no possible push. Slowly ran up the road to our stretch point at the trailhead, about 1k. Lots of stretching, including the roll around on the back - pretty funny. Continued on the Beaver Tr while Lyn did a shortened Purple Loop, 4.5 mi? Sharp pain with each step, ugh - going to be a long weekend. The endorphins started to kick in a bit at the turn around, pain still there just masked. Picked up the pace on the way back. Figured that with pain only at each footstep, if I take longer strides, there will be fewer of them; and if I run faster, it will be done sooner. Both add up to less pain - this is a good thing! Still stopped to pick off some of the stick litter that I would normal use as O practice. Nice day in the woods overall. Then coffee on the back porch in the warm sunshine, listening to the birds tweet at us, and checking on the very small patch of ice left in the back. Now with the help of an Aleve, would have to say the run helped. Also continuing to stretch. Oh - and Lyn got home first. | ||
Wednesday Apr 2 | ||
| Cycling (Recumbunt) 12:00 [1] | |
| weight:150lbs (injured) | ||
| Steady spin again to test the back parts. The bike goes pretty well at this effort level. | ||
| Water 5:00 [1] | |
| An attempt at an alternative exercise: tried a lap of crawl and couldn't really kick with R leg. Tried to return with breast stroke and similar tweak. Did two more laps of crawl with mostly arms. Then did two laps of aquajog with a foam tube for bouyancy. Not too bad, just boring.
Could be worse: We ran in to Briget Boltz on the way in, hobbling along on one crutch. She had arthro- on her hip a month ago and is working her way back by swimming. She used to be quite a good local runner but disappeared for a while due to the hip issue. She's been swimming 100 laps as part of her rcy. Or was - her PT blew up when told of that, so Briget will try to do some bike work as well. When we're addicted to the exercise rush, it's hard to stop. "My name is G... and I used to run 6 miles a day...." | ||
| C • pull buoy 7 | ||
Tuesday Apr 1 | ||
| Cycling warm up/down (Recumbunt) 20:00 [1] | |
| weight:152lbs | ||
| General spinning effort. An old unit and HR doesn't register, just watts. Really testing back / hip to see if this made any sense at all. Didn't seem to bother.
Had trouble sleeping with the pain in the R side back, hip and upper leg. Took a long time to find a position that didn't create shooting pains. Finally wound up on back which worked. Then trouble standing up straight. At full extension upright, the shooting goes right through the front of the hip joint. Hoped that a good workout would beat these pains into submission. | ||
| Stretching 10:00 [0] | |
| Leg stretches, working the lower back and hips. Not much affect. | ||
| Strength (Strive) 50:00 [0] | |
| Went through the whole series not certain how the pain would be affected. It seemed to go into hiding! Only surfaced for the back extension machine at the full extent of the motion. Backed off a bit on some of the machines as seemed appropriate. Overall think this may have helped.
But what's with the weight? Up 3# since Saturday! Part was the yummy pizza Lyn made Sunday night, but that should have drifted away by now. Maybe all the body building is having an affect? Ha! | ||
Monday Mar 31 | ||
| Orienteering 1:17:00 [1] | |
| weight:152lbs shoes: VJ Integrator | ||
| Gay City - 40, lt rain. Ran a shortened version of a red course from 9/05 in reverse from the winter pkg. Interestingly several of the controls were still there plus a ribbon for another, same control numbers - don't they retrieve their bags? One was very faded and w/o a punch. Lyn stumbled upon it while doing a quite different course (Brown from the '98 Troll Cup which didn't really go near it but...) Spent a lot of effort trying to interpret the map rock features and not sure that I accomplished it. But good to get on different style maps occasionally.
Very slow effort as back soreness seems to have developed into a pinched nerve, maybe sciatic, on the R side. Hurts with every step - in the low back muscle into the front of the R hip joint down into the thigh. So while it was nice to be out in nice open woods, couldn't really enjoy it. | ||
| Stretching 10:00 [0] | |
| Trying to stretch out the back: First after coming home from the O, rolling around on my back trying to get the spine activated; and second, with the karate belt after dinner. Next will go for another dose of vit I. | ||
Sunday Mar 30 | ||
| Stretching 1:00 [0] | |
| weight:150lbs | ||
| After watching the Uconn girls take care of ODU and possibly lose the third and fourth starter this year, went out and mooched around in the garden. Uncovered some of the daffs poking through the leaves and other mulch that has been cleared of the snow and thawed enough. Raked lots of loose stuff up and dumped in the compost pile until back become pretty intolerable. Lots more to do but will wait until more of spring comes around and the snow recedes. | ||
Saturday Mar 29 | ||
| Event: WCOC Trout Brook Valley | ||
| Trail run warm up/down 5:00 [1] | |
| weight:149lbs shoes: VJ Falcon | ||
| Trout Brook Valley - 40, warm sun but cool wind. Nice running though.
Short jog around getting ready for Pavi's One Man Relay. | ||
| Orienteering race 1:18:51 [4]*** 7.2 km (10:57 / km) +300m 9:04 / km | |
| spiked:11/18c shoes: VJ Falcon | ||
| TBV - Pav's OMR Three loops approx 2+k and 100m climb each. Controls generally easy but not visible until you are at the feature, nicely done. Took the first map to get into it (was playing tag with Susie for the first loop and we were probably putting each other off.) Boomed 5 of the first map controls, incl the run in to the finish. After that was alone and settled down. Maintained reasonable, tho slow pace throughout, walking the many hills at the end.
Loop splits: B: 28.29 (FR 3.1k); C: 22.55 (2.7k); A: 27.27 (3.2k); FR Tot: 9.0k | ||
| Orienteering race 39:18 [4]*** 2.1 km (18:43 / km) +100m 15:07 / km | |
| spiked:6/6c shoes: VJ Falcon | ||
| Optional Loop D of Pavi's OMR - After a short break for a gel and some water, headed out for the western hill loop. Though it looks formidable and the initial assault is through the cliffs, this had the least climb of the four loops (at least per the FR and who am I to question the magic of satellites.) This also had the crappiest woods with lots of blowdowns and fallen hemlocks leading to slow time. The SportTracks assessment was that I was stopped for about half of this loop, rather insulting though I sure felt more than stopped.
FR Dist: 3.3k Overall a nice day of O and another fun effort from Pavlina. On the downside, I felt my R back tighten and ache about half way around. Today (Sunday) it has been sore and difficult to straighten up all day. Vit I and heat seems to be helping. | ||