Training Archive: walkIn the 7 days ending 2008-06-29:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Jun 29 | ||
| Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm | ||
| Stretching 10:00 [1] | |
| shoes: VJ Twister | ||
| Stretching before heading to Charlie's. Running around the loop trail to warm up, though sweating just putting on my shoes. Some more stretching to loosen up. | ||
| Orienteering race 39:58 [3]*** 1.6 km (24:59 / km) | |
| 12c weight:146lbs shoes: VJ Twister | ||
| Ratlum Mt, "Sprint" A - 85, humid, some clouds, some sun. Hot.
Rather perverse to call this a sprint, at least on my part. Had significant problems on 2, rocks lower and closer to trail, and 4 - went to 11 on B course first, 45 deg off bearing? WTF! Looped around and finally relocated off trail bend further uphill. Avoided going off trail as much as possible rest of way - green was uncomfortably green, needs much more wrangling. So ran the indirect trail route to 6, long way around etc. | ||
| Orienteering race 41:26 [3]*** 2.5 km (16:34 / km) | |
| 12c shoes: VJ Twister | ||
| Ratlum, "Sprint" B - Thunderstorm struck midway through, starting with light rain and distant rumbles easing to deluge and overhead flashes as I finished. (Was a direct hit as I changed in the barn; must have been just out back. Sounded like an explosion!)
Slow effort with more trouble: with my O, with the green, and a bit with the map, and finally things got very dark once the storm fury fully arrived. Hit trail too low on 3 though I thought I contoured well. 5 - went through white woods expecting control to L, finally dropped to bottom with control to R. 10 - Deep green, dark woods, heavy rain, control on S side of uncrossable (?) marsh not N as circled, made mistake of thrashing straight line from 11 to 12 to finish - very sore shins. Overall a challenging day reflecting need to be able to adjust to conditions, move in the woods more sprightly. All made up by a nice lunch buffet with fine company, and lots of help putting together a good schedule for the fall. (Schedule is on Google Calendar, in tentative status. Available by invitation. Let me know if interested.) Thanks Charlie and Rhonda for a fine Summer event, and fun tour of the gardens - put me to shame. | ||
Saturday Jun 28 | ||
| Stretching 20:00 [0] | |
| weight:147lbs | ||
| Round 1, some back extension | ||
| Strength 1:00:00 [1] | |
| Gardening - Spent the afternoon spreading wood chips and leaf mulch around the veggie paths and edges of some flower beds. Getting set for summer heat. | ||
Friday Jun 27 | ||
| Stretching 20:00 [0] | |
| 1x morning | ||
| woods run hills 55:00 [4]6 km (9:10 / km) | |
| weight:147lbs shoes: Attack II | ||
| Mcleans Beaver section - Reentrant off trail down to small pond-
76, very humid, light drips could be heard on trees during woods section and felt on road run home. Plan to try hills but uncertain as to numbers as haven't done this lately due to the injury status. Tentative goal was 4 or 8, would depend. Warm up - 15', 1.6k, with stretching, some butt kicks and high knees. 10' after. Wound up doing 5 ups and 4 downs. Approx 300m with 20-30m climb. The Ups took about 2', the downs about 4'. Nice section of woods, quite open up the long reentrant with occasional downed tree to jump over and dead branches to dodge around. So good simulation. Exciting part of day was the run out/back on the roads: No sign of the foot-drop symptom!!! ;-} After over a year of gradual diminishment, it's gone and I have a nice comfortable stride back. Now to see if the speed can come back at all - and if it lasts. And definitely will keep stretching. And only slight achiness in the butt region. All good stuff. On the gps front, this run pointed out the flakiness of the units and the software. Got quite different readings between ST and TC, in total and for each leg. And the Ups were significantly different from the downs to the same points. More intriguing was the Elevation that went from 99m at the bottom on one run to 90m at the top. These two numbers varied but generally had that relationship. Grain of salt probably expresses the accuracy. | ||
| C • Grain of salt? Sounds more ... 2 | ||
| Stretching 20:00 [0] | |
| Round 2, plus gravity | ||
| Note | |
| Autopsy of tea kettle confirms its demise. The on switch pushed a nylon, maybe Delrin, rod with a flex bit to activate the heating element, all hidden in the handle. Looks like it flexed once too often. A nice unit, only available in Canada. May have to go visit | ||
Thursday Jun 26 | ||
| Stretching 20:00 [0] | |
| weight:147lbs | ||
| 1x (so far) Then spent the day consolidating O-ringen funds, not completely successful. | ||
| Note | |
| Half hour traction session to stretch the spine. Not as bad as could be, like on a rack and streeeetccchh. Simple band under calves, knees raised, and she leans back gently pulling. Otherwise things seem to be improving. | ||
| Stretching 20:00 [0] | |
| Round 2 - 1x set plus back extension.
| ||
Wednesday Jun 25 | ||
| Orienteering long 1:25:00 | |
| weight:148lbs shoes: Mizuno Inspire | ||
| Mcleans - wandering route that took in part of the purple, looped around to the start of the Summit trail, but a guy with a loose dog was going up there so did the loop, then up below the Summit to the normal purple in rev and to Spring Pond - 65, clear, dry, great running.
Noticed the recent slight foot drop seemed to be gone on the road run out and there for just a bit at the end. Almost have a natural stride back. Also have developed a bruising on L front ankle. Not sure if I hit something or this is a side effect of the stretching. Busy day on the trails - Ran into a woman from the Y, who leads hikes through Mcleans on Wednesdays, with 4 women and a dog (leashed). Saw them twice. Plus the other guy with dog. Crowded. | ||
| Stretching 37:00 [0] | |
| 2x plus part of another set. | ||
Tuesday Jun 24 | ||
| Note | |
| Major disaster - couldn't sleep during the night and as we commonly do, I went to make a cup of tea and read for a bit - @2am. Filled the electric kettle, an inheritance from Gari, only to have the switch go kaput. No hot water! had to settle for a sauce pan as all our old kettles have gone. Sad days. Tried to do the engineering investigation but it has a rounded allen key screw arrangement. Instead of a straight-sided hex-hole, the sides are rounded. I could get three screws out with allen keys, but there was one smaller one the didn't want to know. UGH! | ||
| Trail run 34:00 [1]** 4.4 km (7:44 / km) | |
| weight:148lbs shoes: Montrail | ||
| Hatchet Hill Blue Trail to overlook above T'ville and Farmington R - 70, clear, sunny but humid and very wet trail from storm Monday afternoon. Slippery rocks, roots.
Easy run out (22.28) with the Lidar contour map, trying to work out position along the way. Then a friskier pace back in one go (11.43). Legs still bit tired from Sunday, or from interrupted sleep, or just an excuse. | ||
| Stretching 40:00 [0] | |
| 2 sessions, morning and night, 5x15" for each leg of 4 stretches outlined yesterday. | ||
Monday Jun 23 | ||
| Note | |
| weight:147lbs | ||
| Round 2 of Rehab - The diagnosis seems to be that the ailments of the last year or so have been related to lumbar disc issues that apply pressure on nerves heading down into the legs. In addition, or maybe as treatment, muscles of the hip region are tight, need relaxing and stretching. Today's session focussed on learning four stretches: psoas muscles - very tight, stretch like Mike Smith recommended; hamstring - also tight but a different stretch. In fact the first stretch required pelvic arching that I couldn't do, so tried variations. The piriformis muscles; and the quads. Turns out that I probably have been overstretching in some cases, and performing stretches in non-optimum form. So will give these a try.
This was all after MwM where we managed to cut the grass, trim some bushes, shop before the rain hit. Then made the dash home in time for rehab but not enough for Lyn to swim. With t'storms in the region, the pool would probably be closed and she didn't fancy running home in iit either - wimp. Says he, sitting on his butt. | ||