Training Archive: walkIn the 7 days ending 2008-04-06:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Apr 6 | ||
| Orienteering warm up/down 20:00 [1] | |
| shoes: VJ Falcon | ||
| Flying Pig Long - 40, clear, early start, trails wet and muddy, woods ok with some standing water in parts and tricky briar strands here and there.
Jogging around loosening up hip. Lots of stretching. Hip not bad. | ||
| Orienteering race 1:32:27 [4]*** 6.3 km (14:40 / km) +195m 12:42 / km | |
| spiked:10/10c shoes: VJ Falcon | ||
| Flying Pig Long-O Champs - E Fork SP -
Good run. Clean. Took conservative routes for first three controls, taking trails and staying with good solid attackpoints until I started to get a feel for the thickness of the green (quite runnable) and the steepness of the reentrants (very!) The reentrants were widely reported to be steep and difficult, muddy, slippery. That was the case indeed but the map did not seem to provide a good representation of the steepness or the danger of nasty slips with vertical drop offs at the bottom. Anyway.. 4 and 5 provided nice long woods runs on compass only. Did not cross a single contour line! in 2k though the last 500m of that was on a trail. We did have one leg to 8 with the direct route down a reentrant from 7, skirt across a swampy bit (on the map) of a lake inlet and up to a trail and on a pretty direct line to the control. Except the lake was up about 15-20 feet higher than mapped, and the inlet went much further up the reentrant than imagined. Still some took that route into the unknown with some difficulty keeping track of spurs and streams. I backed up and went around on a longer course which worked pretty well though janet went even further around with almost the same time as she was able to take trails much of the way instead of the crappy woods. Overall a very enjoyable course with nice route choice problems and very different O - no cliffs, no rocks, no stone walls! Not a single one! Fun stuff. 1st M65 (by 8" over Rich Parker) though Sharon beat us both by about 11' - nice run. Fun weekend by OCIN. Wound up with 3 medals for 3 races and winning 3 of 4 courses. Nice to be old. Must make the most of it for 9 more months. | ||
Brown - Ultra Long - Splits | ||
Saturday Apr 5 | ||
| Orienteering warm up/down 30:00 [1] | |
| shoes: Attack II | ||
| Flying Pig - Miami U Central Quad Sprint - 40, chilly, but sunny. Long run around to warm up, loosen up. Quad/hip bit better today but still sore.
Checked out the campus a bit watching early runners dodge around the building. Looked like it was going to be fun. Nice campus. | ||
| Orienteering race 18:10 [4]*** 2.3 km (7:54 / km) +50m 7:07 / km | |
| spiked:15/15c shoes: Attack II | ||
| Miami U Pig Sprint #1 - Nice course wandering around the central campus. Clean but on slow side though running well enough.
1st M65 (by one sec;-} | ||
| Orienteering warm up/down 20:00 [1] | |
| shoes: VJ Falcon | ||
| Flying Pig Sprint 2 preparation - After a long rest between events, jogged around to get legs/hips into some kind of action again. Lots of stretching again. Hip was not really a bother today. | ||
| Orienteering race 47:02 [4]*** 2.1 km (22:24 / km) +60m 19:36 / km | |
| spiked:23/27c shoes: VJ Falcon | ||
| Flying Pig - Sprint #2 - College Suites - 60, sunny.
This was a rather amazing double brain fart and wound up running parts of the course three times. On the first round, I totally missed #8, about 35m from 7 in a straight line to 9 with two other controls close by so control circles were touching. Not a good excuse, I know but.... Ran the rest of course and finished. While talking with Lyn and Jim Hall (before downloading), I realized I never saw 8. Out I went, to the furthest points of the course, and around I go to finish again. Just as I headed to download Peter asks if I had trouble. When I related the saga, he mentioned what a bad day it was as Charlie had missed 12. Ooops. The second time around I tried a different route from 11 which unfortunately went directly to 13 and on to the finish. Ugh. Why not. Good training right? So out again, and fortunately a much shorter error to correct. And finally finished the tour of the course. The time for the first round, allowing a few seconds to punch 8, appears to be approximately 20:30, which would have been the fastest M65, and good for the Gold. As it was, my time was more than Bob Bullions combined time for the two sprints. Still managed to get third of the three competitors for Bronze (or is it brass). | ||
| C • Third time's the chram! 3 | ||
Orange/Brown/Green Sprint 2 - Splits | ||
Orange/Brown/Green Sprint 1 - Splits | ||
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. | ||