Training Archive: walkIn the 7 days ending 2008-04-20:
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| M | T | W | H | F | S | S | |||||||||
Sunday Apr 20 | ||
| Orienteering warm up/down 20:00 [1] | |
| shoes: VJ Twister | ||
| Warm up for Relay - 65ish, sunny, nice running.
Jogged around and stretched a lot. | ||
| Orienteering race 14:49 [4] *** 2.5 km (5:56 / km) +55m 5:20 / km | |
| spiked:12/12c shoes: VJ Twister | ||
| Rochester Relay Champs Leg 2 Yellow;-}
Good run chasing after Valeriy. Made up about 2' on him but lost 3' to Carl Underwood. Still 3rd fastest time on leg. Worked hard, nice course with pretty straight forward Park-O sprint type running. Unfortunately didn't get over into all the neat esker terrain. Another time... Second leg with Pav, John Goodwin and Joe. First and US Champs in 8pt class. Nice Weekend by ROC with good fun, challenging courses at both venues. Great spectating and opportunities to harass runners. Good fun. Thanks to all involved. | ||
| C • congrats 3 | ||
Saturday Apr 19 | ||
| Event: US Middle Distance and Relay Champs | ||
| Orienteering warm up/down 20:00 [1] | |
| shoes: VJ Falcon | ||
| Rochester - Getting ready for Middle Dist run. 75, sunny, hot - first hot of season. Ran around parking lot, down thru woods and about. Then lots of stretching, esp back, tml area. Seemed to loosen up ok. | ||
| Orienteering race 27:43 [4] *** 2.87 km (9:39 / km) +65m 8:41 / km | |
| spiked:9/10c shoes: VJ Falcon | ||
| Rochester Middle Dist Champs - Brown
Nice course with some tricky detail legs. Had a good run, just slow and could feel lack of hard running recently. Legs/hip/back felt ok though could feel back tightness early until endorphins kicked in and felt nothing. Best approach seemed to go straight generally and only time got in trouble was when I swung wide L going to 6 to avoid deadfall and overcorrected and then overshot to mapped swamp (now a pond). Lost about two minutes. 1st M65 and fastest Brown | ||
| Orienteering warm up/down 15:00 [1] | |
| shoes: VJ Falcon | ||
| Rochester PM Sprint Course 2 - 85, sunny, now very hot - good thing it was short.
Good warm up and stretch before sprint seemed to get hip/back going ok. | ||
| Orienteering race 14:38 [4] *** 2 km (7:19 / km) +45m 6:35 / km | |
| spiked:13/13c shoes: VJ Falcon | ||
| Rochester PM Sprints - Course #2
Nice course - interesting mix of easy and challenge and technical. Lots of direction changes. Bit of bobble on 2 avoiding large deadfall area that seemed to be mapped as clearing, and tripped going around an end. Rest ok, just sluggish. 14th | ||
| C • sprint 4 | ||
Sprint 2 - Splits | ||
Friday Apr 18 | ||
| Stretching 10:00 [0] | |
| weight:148lbs | ||
| More ice and stretching and heat on the back porch drinking coffee with Lyn's cinny buns, yum! | ||
Thursday Apr 17 | ||
| Trail run 55:00 [1] | |
| weight:149lbs shoes: DS Trainer XII | ||
| Horse-Purple-Spring Pond loop - 52, clear. Nice day, just wish I could enjoy it. Very painful effort for such a slow run. The whole R hip/back/upper thigh area hurts with each step. Eased slightly as the run progressed, but not enough. Probably need an extended rest which is difficult at this point.
Bummed. Shows how fragile all this is. After a careful winter recovery and gradual build up back to a good full effort, something twangs in the first local meet of the season. | ||
| Note | |
| Just had a massage therapy treatment from a running friend that has gotten into the business. I've got some really, really tight muscles esp the lower R back bit that keeps acting up and the trapezius and others to a lesser extent in the back; and the TFL in the front of the hip, tempero-fascia-latte (or something like that, haven't looked it up yet), she called it the coffee muscle;-} plus a bit of the quad. So she dug, and probed and rubbed and generally worked those bits. Sent me home to ice, heat and stretch - in the heat section now. She didn't think it was the IP that I had thought, little do I know. It's this other TFL thing that's super tight. So need to work on these. | ||
| Stretching 10:00 [0] | |
| 2 rounds so far: this is the stretch part of ice, heat, stretch
Does feel better. Maybe there is hope. | ||
Wednesday Apr 16 | ||
| Note | |
| weight:149lbs | ||
| AOWN: Another bear story. There have been a couple of incidents over the last couple days of garbage cans being overturned and contents spread around. These are the big plastic bins used by the auto emptying trucks, so must be a big animal doing the deed. Suspected the bears are roaming around and Lyn, being the suspicious type, took the sunflower seed feeder in last night as a precaution. She couldn't sleep too well this morning and got up early, for us anyway though not by a Rhonda standard. After a cup of tea and perusal of the newspaper, she put the feeder back out a bit before 7. Back to the tea and paper but only for a brief moment as a large thunk was heard. Sure enough, the bear had taken down and spilled the contents of the feeder. It was about to feast on the contents right there. Lyn would have none of that and started banging on the window startling the bear about to have a nice morning snack. It started to saunter off, after standing up to full height - BIG, with feeder in mouth even though empty at this point. Lyn, brave soul, opened the door and started to bang some more trying to retrieve the feeder. Bear, now quite startled by the noise, dropped the feeder and moseyed on up through the neighborhood.
Quite the noise, and somewhere along this all woke me up from a very nice sleep. I got down stairs to the news - You missed all the bear excitement! That's ok, done that last year. Your turn;-} Another mellow day in the 'burbs. | ||
| C • Photos? 3 | ||
| Strength 30:00 [0] | |
| Gardening time has started. This was a test of the back which kind of managed. Turned over one row for early crops, cabbage, broc, lettuce. Rest will wait and let the rye grow a bit more. Then turned over the old compost pile. This took a bit longer than normal as had lots of discarded day lilies to break up and sort out, discarded from the mass split up of the fall. Some of the bigger clumps got tossed randomly into the pachysandra once I tired of the break up mode. Have to see if any can survive the pachy onslaught. Nice to get out and churn things up. Back wasn't too bad. It's the IP that's the problem and hindered bending down. Quad's better so that's progress. | ||
Tuesday Apr 15 | ||
| Cycling (Road) 40:00 [1] 10.0 mi (3:59 / mi) | |
| weight:149lbs | ||
| W Simsbury loop - 45, severe clear, lovely day w lt wind heading home.
Another easy spin on flat loop. Struggled with R quad during night, very sore still and in combination with the IP, that side gives a real problem. Definitely taking its time getting better. | ||
Monday Apr 14 | ||
| Cycling (Recumbunt) 15:00 [1] | |
| weight:150lbs | ||
| Easy spin to loosen up weary legs and get some of the lethargy evicted from the body. Hips not bad. R quad sore probably from the many downhills. Otherwise not too bad.
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| Stretching 5:00 [0] | |
| Working on the IP group and then some general stretches and balance. | ||