Sunday Oct 1 |
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| Event: Susquehanna Stumble IX
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 | Running 8:00 [2]0.8 mi (10:00 / mi) | |
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| Very short stumble warmup and later some jogging with AJ holding onto the seat of his bike. I won't let him use training wheels any more becuase I've heard, and agree, that they teach bad habits. |
| Orienteering race 1:03:15 [3]7.5 km (8:26 / km) | |
| ahr:157 max:181 shoes: O-Black/Green VJ Spikes |
| Some of this was a 4, but then from ~25-40 minutes in, my hamstring started to get sore - one-general-spot-sore no-tweaks.. So I slowly ratched it back (ahr 165 in 1st half, 150 in 2nd half) and ended up running with David Onkst a bit, catching up occasionally when he would run an extra lap to let me get close again. Very nice course - more on randy's log. |
| Running (Paved, grass) 19:18 [2]2.82 km (6:51 / km) | |
| ahr:135 max:143 shoes: R-Reebok Light Blue |
| 9pm |
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Short - Splits |
Saturday Sep 30 |
| Note | |
| (rest day) |
| Oriana's birthday party made for a busy day, and I hadn't rested in a while... |
Friday Sep 29 |
| Running (Grass, paved, trails) 41:26 [2]6 km (6:54 / km) +50m 6:38 / km | |
| shoes: O-Mixed purple & black |
| In freshly reglued old O' shoes, ran part of 5 mile loop. Much more than intended as I ran into MJ on the way and we ran a few miles together. |
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| C • Take it easy :) Glad to see yo... 1 |
| Running (Paved, night) 9:52 [2]1.53 km (6:27 / km) | |
| shoes: R-Reebok Light Blue |
| L-hamstring was 100% fine on this easy run. Right toe flexor was pretty sore but warmed up by the end. DT & iced it after, although I'm not the best at DT of the toe flexor yet. |
Thursday Sep 28 |
| Running 50:45 [2]8.06 km (6:18 / km) +80m 6:00 / km | |
| ahr:154 max:167 shoes: R-Reebok Light Blue |
| Ran the VF 5-mile loop for the first time since 12/17/05. Yay! Slower, but hey, that's okay for now. This even felt like it got harder, yet I got slower by the end... |
| Running 19:45 [2]2.83 km (6:59 / km) | |
| ahr:143 max:155 shoes: R-Reebok Light Blue |
| Easy evening loops. R-2nd-toe-flexor still sore. Hamstring behaving... |
Wednesday Sep 27 |
| Running 20:10 [2]3.2 km (6:18 / km) +15m 6:09 / km | |
| shoes: R-Reebok Light Blue |
| Out & back 1-mile on the grass next to the 1st mile of the 5-mile loop. |
| Running 16:42 [2]2.48 km (6:44 / km) | |
| shoes: R-Reebok Light Blue |
| 2:30pm - only a few hours after the first workout... |
Tuesday Sep 26 |
| Running warm up/down 11:00 [2]1.28 km (8:36 / km) +15m 8:07 / km | |
| ahr:124 max:143 shoes: R-Reebok Light Blue |
| 1st structured workout of this recovery. A pseudo-'tempo' run on the McKaig loop - not too hard, not too easy. |
| Running tempo 27:49 [3]3.67 km (7:35 / km) +150m 6:18 / km | |
| ahr:149 max:165 shoes: R-Reebok Light Blue |
| A tempo I could comfortably move with only the slightest of tweaks in the L-hamstring. |
| Running 19:00 [2]3 km (6:20 / km) +36m 5:58 / km | |
| shoes: R-Reebok Light Blue |
| 9pm, paved around the block x6 |
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McKaig 3.3km - Splits |
Monday Sep 25 |
| Running (Grass, paved) 22:00 [2]3 km (7:20 / km) +30m 6:59 / km | |
| shoes: R-Reebok Light Blue |
| Easy morning run, followed by some hip/ankle/back/arm strength work. Wonderful that my leg isn't blowing up... It's not perfect, but even the pain seems better than 2-3 weeks ago- only a light burn while sitting. Sometimes almost nothing while standing or jogging.
And I seem to be able to run on it. It's not feeling strong enough for me to feel comfortable running full speed, but if I can keep jogging for a while, and it then heals, that would be pretty nice. |
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| C • Holy cow--are my eyes believin... 6 |
| Strength 10:00 [1] | |
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| Misc. Strength work at the gym, incl. hip/ankle/back/arms/calves - I avoided the hamstrings on purpose. |
| Running (Paved w/jogging stroller) 17:31 [2]2.19 km (8:00 / km) | |
| ahr:133 max:157 shoes: R-Reebok Light Blue |
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