Sunday Jun 24 |
 | Running 5:00 [1] 0.7 km (7:09 / km) +14m 6:30 / km | |
| shoes: R-NB Grey Shoes |
| 2nd run of the day was a few laps with AJ, who ran 3.5km (30 laps around the house/yard) for a 1-square-inch brownie as a 2nd dessert... His new neighbor friend Andrew had a ~2.8km goal, and he made it, but he was so sick & tired by the time he was done, he didn't want to eat the Brownie. But he'd worked hard for it so he saved it for later. AJ scarfed his down in triumph - very excited to do and count all 30 laps. He was quite red, and had multiple water stops, and even had to sit and rest his hip a few times...
Knee a little worse today than yesterday, but not bad.
Plan to try normal training next week, ex. 20-minutes less each workout, saved for a 2nd run later in the day (which I've been woefully incomplete in doing) and no really hard intervals, and if I do them, they'll be lane 0, and I'll still do the hip/ankle/pineapple twice a day. |
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| C • 30 laps 2 |
| Running 25:00  5.02 km (4:59 / km) +120m 4:27 / km | |
| ahr:133 max:151 shoes: R-NB Grey Shoes |
| To top of Mt. Joy and back via Wilson. |
Saturday Jun 23 |
| Orienteering race 40:15 [4] 5.1 km (7:54 / km) +120m 7:04 / km | |
| shoes: O-VJ-Grey-Spikes |
| Hickory Run - nice to take a day and do an O' race instead of moving. And very nice to have my first good run at Hickory Run. Not perfect, but with ~2-3 minutes of errors, mostly hesitation, it felt good. My attack to # 1 was pretty risky, straight at it, and I never felt really confident of where I was, but the large-contour feature, large veg. density navigation, plus a few "maybe that's that" actually worked. Others were not so fortunate. I was a minute ahead of Clem, who was also reasonably clean, but took a safer route to 1 and out of 1. Unfortunately, he didn't take splits...
My knee survived pretty well. Sore a bit, but better than yesterday... |
| Orienteering warm up/down 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: O-VJ-Grey-Spikes |
| Light warmup & cooldown was some jogging on White with AJ.
I was hoping AJ would do this White on his own, with me shadowing, but he wasn't into that. So we went together, with him planning and me confirming or asking helpful questions, etc.., and he liked it much better. By the end, he had the hang of it and needed less help from me. But it was a hard white, with a control, e.g., at a powerline/creek crossing (with no trail in sight...) |
Friday Jun 22 |
| Running 29:28 [2] 5.13 km (5:45 / km) +80m 5:20 / km | |
| ahr:133 max:150 shoes: R-NB Grey Shoes |
| A nice mix of Chesterbrook open space, Wilson Park & Valley Forge Park. Nice area. Knee still hurting, but actually not bad after, despite no Advil today. Need to keep up the pineapple & clock squats... E.g. one more set today, preferably after a short jog with a headlamp. |
| Strength 30:00 [1] | |
| |
| Total for the week of clock squats (probably 7x40 on the right, 3x40 on the left) plus ankle work. Plus Pineapple every time, not logged. |
| Running 10:00 [1] 1.5 km (6:40 / km) | |
| shoes: R-NB Grey Shoes |
| A little tag with AJ. He's getting fast, clever and persistent... Good thing we have a big yard now or I'd have been caught... |
| Running 9:58 [2] 1.9 km (5:15 / km) +20m 4:59 / km | |
| ahr:130 shoes: R-Champion Grey/Orange |
| Warmup for some DT & clock squats. Felt nice & cool this late evening. |
Thursday Jun 21 |
| Running 28:35 [2] 4.36 km (6:33 / km) +40m 6:16 / km | |
| ahr:133 max:145 shoes: R-Champion Grey/Orange |
| More modulo. R-knee still poor, but improving I think. I actually pushed it up to pace 2 from pace 1... |
Wednesday Jun 20 |
| Running 23:59 [2] 3.8 km (6:19 / km) +50m 5:55 / km | |
| ahr:125 max:142 shoes: R-Champion Grey/Orange |
| Ran to a few controls on a modul-O' map around my new neighborhood. R-knee, which was mildly sore all day, got worse during the run, and didn't get better after, despite 600mg IB at finish. Darn. I haven't been doing my IT strength for a long time, but I've started up again 1-2x/day the last 3 days, plus some magic pineapple (DT) on the R-IT & Calf in case it helps relax something that's pulling the knee out of whack. Still not sure exactly what's putting it in the position that it gets so sore from running now (and mildly swollen - or so it feels - no signif. visual difference yet.) |
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| C • knee "sleeve" 7 |
Tuesday Jun 19 |
| Running 17:12 [1] 2.58 km (6:40 / km) +40m 6:11 / km | |
| ahr:115 max:128 slept:10.0 shoes: R-Champion Grey/Orange |
| Stomach unhappy last night but I'm hoping that's the worst it will get. Banana & yogurt breakfast. Bread-only lunch... Managed to run a bit.
R-knee somewhat improved today, despite lack of advil today. (Took 600 mg IB after yesterday's run.) |
Monday Jun 18 |
| Note | |
| (injured) (sick) |
| Log is behind, but run-every-day-this-year streak is alive. Today will test that non-trivially though as my R-knee hurts a bunch (better at 2pm vs. early this monring) and I'm nauseated/seriously-fatigued (sick w/something, I presume.)
Note that I'm calling the injury ITBS not because that hurts much, but because that has hurt somewhat on/off over the past few months, and I HOPE that is what is pulling my knee off to one side, causing the main pain... |
| Running (Paved, Grass) 8:00 [1] 1.2 km (6:40 / km) +12m 6:21 / km | |
| (injured) (sick) shoes: R-Champion Grey/Orange |
| Stomach unhappy all day, R-knee sore. So went really short. |