Training Archive: walkIn the 7 days ending 2008-04-13:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Apr 13 | ||
| Event: 30th Annual Billygoat Run | ||
| Trail run warm up/down 20:00 [1] | |
| weight:150lbs shoes: VJ Falcon | ||
| Jogging around trying to loosen up for the BG, and then stretching. Seemed to be able to move ok tho' hip complained a bit. | ||
| Orienteering race 2:54:45 [3] *** 13 km (13:27 / km) +500m 11:16 / km | |
| spiked:20/21c shoes: VJ Falcon | ||
| Billygoat - 50ish, light rain occasionally.
Nice run, nice course. Hilly with chunks of Mt Laurel to contend with a couple times. Generally good running terrain though I was in a slow plod mode for the most part. Hips were ok though didn't really like going down much. Skipped 18 which worked pretty well, avoiding lots of climb late for a longer trail run around. Probably a good as any though 4 would have missed a lot of laurel. Only real bobble was 21 of all things, missed the trail junction. Thought I was back one and went on a bit and had to come back, probably worht a minute or so. Thanks to HVO and Joe Mok for a fun course and nice job. Note: FR distance 17.2k and 480m climb from SportTracks. | ||
The Goat - Splits | ||
Saturday Apr 12 | ||
| Note | |
| weight:149lbs (rest day) | ||
| Easy day taking advantage of nice weather, high 70's, and started to clean up more of the gardens. Today it was attacking the grasses on the front bank, various ornamentals placed to keep the bank from washing away. We're getting a full display of bulbs out and sudden - daffs, crocus, and lots of little things in the yard - chinodoxia, I think. Neat things scattered all about, just almost instantly appear. Good fun.
Nice to be out and moving about. | ||
Friday Apr 11 | ||
| Strength (nycb 2) 55:00 [1] | |
| weight:150lbs | ||
| Tried this routine after laying off since joining the Y. It's a more general core routine than the specific machine stuff with balance thrown in. Will try to do it more often.
Not sure if diagnosis is exactly there. The hip flexion movements that should be bothered by the Ilio problem were not, while the area more to the front and side was. Still region is tender though improving. Will continue to take it easy and hopefully survive the BG and rest next week. | ||
Thursday Apr 10 | ||
| Cycling warm up/down (Recumbunt) 25:00 [1] | |
| weight:150lbs | ||
| Easy steady spin. Hopped on a bike next to Lyn that happened to be next Brigette on the other side, the massage girl/lady we met last week. So spent some time describing the current ailment status and the diagnosis from Mike. She agreed that was a possibility and the stretch suggested was the one. It's possible to self massage the area she said , but difficult because these are very deep muscle within the pelvis. I promised to go see her after the BG, which she agreed was probably a bad idea, but understood.
Also switched back to Motrin. Took it all last weekend during the competition and managed to keep going. Switched to Aleve, one every 12 hours starting Sunday night through yesterday morning. Back to Vit M today and will see how it goes. Was not happy with the situation during the run yesterday. Never got beyond the pain. | ||
| Stretching 25:00 [0] | |
| Lots of stretches: First the Iliopsoas droop on both legs for a long time, and then the yoga band for the hams. Now thinking the problem I had all last year on the L side was probably the Iliopsoas like now on the other side. Knowing it took from April until laying off totally during December and slow build up in Jan/Feb is disturbing. | ||
| Strength 5:00 [0] | |
| Abs - lots of various crunches. The write up the other day suggests strengthening abs as the first step to overcoming the Ilio thing, and then lunges. A bit soon for those. It suggested a break of 2-3 weeks before a gradual build up, like that can happen at this point? Should, but.... | ||
Wednesday Apr 9 | ||
| Trail run 1:12:00 [1] | |
| weight:150lbs shoes: DS Trainer XII | ||
| Horse Tr - Purple - Spring Pond - 45, hazy sun, trails clear except for 2 very small patches, couple scattered patches in woods.
Painful run. Seem to be back to square one, hip sore with every step and not sure this effort helped as was both painful and a struggle - felt so out of shape. What's with that? Although it was a nice day in the woods, to be sure, it was difficult to enjoy it. Just survived. BG will be super stupid, but as Lyn pointed out this morning, I'll probably go. Dumbness. On the sub moron front - Lyn noted a car slowly driving by the Horse trail trailhead yesterday as she was finishing her run. It went down the road a bit and the driver threw something out the window into the Mcleans woods - just as she popped out into the road. She was furious and yelled at the driver, who quickly accelerated out of sight. Today we walked along that part of road to see what might have been the occasion. Looks like a plastic fast food container was the only new detritius in that area. But along this 50 m section of road the debris of choice was definitely Club Cocktail cans. There must have been several dozen along the verge and down the drop off into the woods. How difficult can it be to drop these things into trash containers somewhere along the journey? What a disrespectful misuse of a beautiful treasure. . | ||
Tuesday Apr 8 | ||
| Cycling (Road) 40:00 [1] 10.0 mi (3:59 / mi) | |
| weight:150lbs | ||
| W Simsbury loop (flat) - 45, clear, nice day. Easy spin, first of season so took it easy. Didn't bother leg - good, maybe start a few hills or longer stuff. | ||
| Stretching 10:00 [0] | |
| Mike Smith indicated my leg/hip problem might be associated with the upper muscles of the quad, illio- somethings. They come off the top of the quad and attach in the hip bone and another goes through and attaches to the lower back bones. Further exploration around google and wiki point towards Iliopsoas Tendonitis. Sounds like Mike nailed it and gave me the same stretch to work on. Thanks much. Unfortunately, sounds like it would take several weeks to take care of under proper conditions, and who am I to be able to give it proper conditions in the next couple weeks. Still plan to take it easy in between weekends. | ||
| C • "diagnosis" 4 | ||
Monday Apr 7 | ||
| Erg 10:00 [1] | |
| weight:151lbs | ||
| Easy row as not much energy after long weekend and MwM. Still it didn't bother leg so just kept it going. | ||
| Stretching 20:00 [0] | |
| Working on stretching the quad. Did both legs on the Mike Smith droop, which doesn't feel like much during but feels better after. Maybe it works; he should know. Then some standup quad stretches, and finally some crunches.
Easy day - ignored the machines. | ||
| Water 1:00 [0] | |
| Got to the pool about as Lyn was ready to finish. So eventually got in (don't really like getting in cold water, takes some convincing to go do it, even though this is hardly cold at 78) and did 2 laps of crawl - leg didn't really like kicking much. So tried a pull buoy. Very strange feeling. Did another 2 laps and was really wandering back and forth in the lane, plus seemed to float higher and faster (?) if that's possible. But that was it and into the hot tub. | ||