Training Log Archive: BPIn the 7 days ending Apr 8, 2013:
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Monday Apr 8, 2013 #
Note
(rest day)
Back to home base - still feeling crappy - sinusitis now replacing the bronchitis :( Glad I went to IN though- good weekend especially tagging along with fun CAOC crowd in Nashville and warm spring like temps were nice. Spousal appreciation gift was well received and may result in recrediting the O trip bank for the Fall season. I am done with O for now - hopefully will do some track races. Virtual track training group to recommence at a place near you - soon! Who's in?
Walking 35:00 [1] 3.2 km (10:56 / km)
Satisfying a craving for fresh air.
Strength warm up/down 15:00 [2]
Hips (5) and abs (10) for easy session.
Stretching 5:00 [0]
Legs with roller
Sunday Apr 7, 2013 #
Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)
Body was not willing, but coaxed into action with stretching, drills, bouts of coughing before middle
Orienteering race 31:50 **** 3.65 km (8:43 / km) +210m 6:46 / km
spiked:15/16c
Lovely area and course. No zip in legs, so walked the hills. Only one mistake - got too high on way to 10, contours didnt make sense and didnt go low enough for the small depression. Otherwise had some decnt legs. A min or so dropped. SL=3.3k
Note
So the ominous words were spoken "Bill are you a doctor? Someone needs help". First thoguht was- where is Jeff Shapiro when you need him! Then OK, better see what I can do. First assess, second do no harm, third get the EMTs. Nasty fall, blow to left side head and neck, spasms of pain, discombobulation - 20 mins unaccounted for, diplopia, dizziness, nausea, tinglng in right fingers. Turned out to be a bad concussion (second one in 2 weeks),but sub-dural etc went through my mind. Fortunately no deterioration, EMTs came promptly. Alls well that ends well. And so I go back to my day job of being an academic type doc. Made me realise, and pertinent given active interest in developing drugs for diseases of the brain these days (epilepsy, stroke), just how little we understand about concussion and how easlily it has been dismissed in sport in the past.
Saturday Apr 6, 2013 #
Jogging warm up/down 8:00 [2] 1.2 km (6:40 / km)
Up to start plus some hip drills. Cough better, but lungs a bit irritated today- should have used the albuterol.
Orienteering race (Long) 1:26:05 **** 8.94 km (9:38 / km) +480m 7:35 / km
spiked:14/16c
Yellowwood SF- nice woods and great day for running. Really so-so run, just struggled with all the unavoidable climb- reduced to walk mostly. Made a really stupid 5 min error on a 1 min leg, looking for the wrong control feature #9-why can't I see a knoll? Got off line then........Oh darn it- after reattacking from 8, realized it was a pit. A few other errors ; getting onto wrong trail towards 7 and poor execution on way to 12. Some good but mostly mediocre today and well off the winning pace by 11 mins. SL=7km
Friday Apr 5, 2013 #
Note
Uneventful flight down to IND despite blocked ears - dosed to the gills to suppress cough and sore throat. Felt like crap after lunch but gradually improved thanks to some warm sunshine. So decided to sprint.
Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)
hR a tad high, so kept it short and mixed in with some drills.
Stretching 10:00 [0]
With stick on legs and hip exs
Orienteering race 19:31 *** 3.45 km (5:39 / km) +75m 5:06 / km
spiked:22/23c
Went out steady, minimized errors. A couple of places where a straighter line could have been had, otherwise clean execution. Fun map and course, admittedly on the long side for a sprint, but nice to be out in the sunshine in shorts and a t. Felt OK at end, but didn't push it the max. SL 2.7k.
Thursday Apr 4, 2013 #
Note
(rest day)
Head cold and raspy voice- augurs well :(
Wednesday Apr 3, 2013 #
Jogging warm up/down (Indoor track) 10:01 [2] 2.0 km (5:01 / km)
9.5 laps per mile track, 12 laps loosening up (5:11, 4:50)
Strength 1:00:00 [3]
Hips (15# per leg), abs, push ups, rows, 4 sets x10 plyos, jumps, cleans, squats, then 4x10 chest presses, flys and dips
Stretching 12:00 [0]
Legs with roller
Tuesday Apr 2, 2013 #
Jogging (treadmill) 25:20 5.0 km (5:04 / km) +50m 4:50 / km
max:153 slept:7.0
Started as a JL recovery effort then decided to make it progressively faster for second half (14:11, 11:09)
Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)
And a little cool down at end.
Note
Poster child (second year now:) for the Boston Senior Games - over 50 track meet. Swept the 100, 400, 800 and 1500 last year!!
http://www.cityofboston.gov/Images_Documents/Track...
http://www.cityofboston.gov/Images_Documents/Track...
Stretching 7:00 [0]
legs with roller