Training Log Archive: Animal-O

Event: 2013 Salomon Snowshoe Raid
 

C • Report! :-) 2

So,... This years Raid was much better than last year as my partner could actually run (no offense to A.C. --- she loved the Raid, but does not want to do it with me anymore, haha).

Having said this we could have done much better if we had not sustained hurts and pains along the way.

Mr Calfie and right knee started acting up about 2hrs in, ... and more so when hitting the long trail/road back; I needed to slack off. I really felt it coming down the last hill.

S had never ran off trail and so he struggled with balance the whole time and injured his hip flexors. I always forget that road-runners can't simply transfer to trails. For sure, he picked up once we hit the flat, but he then had to be patient and wait for me, the straggly one.

Our plan was ahum, ahum ambitious (aka unrealistic)! --- We picked up on the hint hints from FunRun and other fellow runners.

We tried to do the outer loop (cause it was the prettiest!). Bail out plan was to cut through center, get the 2 middle controls and break for the finish.
We choose our route to maximise points, fun and prettiness!!

so getting the 120 pointer at the bottom of the hill was ruled out from the start. That was not a fun or pretty control.
:)

We headed out to the left, and hit people traffic all the way to the 1st (135) and 2nd (137) controls. Did a sligth mistake on 3rd (138) where we (I) started to follow tracks instead of following the ridge leading right up to the control.... we hit 139 easy, but this is where things started to go wrong... :

a bamboozall !!

I turned right off a trail when I should have turned left.
go figure! from that moment on finding 149 was like doing a puzzle with a growing amount of pieces. We saw Chief and MEg running low, but i was not sure enough to follow.

Finally, we stopped our aimless walking and bailed after eating some Guu... We saw the little cabin, and then knew how far out we had come (was not worth going back) time was clicking away.
Heading back became the game plan. It was great running into DD11 and Hermes at the end, all smiles! They seemed on top of their game.

Because of our various pains, we just took it cool and relaxed no point in hurting ourselves more. We walked (and talked) to the finish, only running for the finalee picture moment.
:)
it was AWesome!!... for obvious and unobvious reasons.

C • Congrats! 3

PHYSIO Day2 !! a "streak!! haha
2min balance on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed --- keep legs farther apart

Calf raise, looking for max --- finally got to 50/50
60x ' (50/50) --- Fast
60x ' (50/50) --- Slow
60x ' (50/50) --- stay up as much as can !!

One legged calf raise (anything i can muster)
30x ' weight on bad leg ***for sure higher***
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf

40x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak ---

Calf raise with toes out!! --- full range of motion
40x no support, weight on good leg, bad leg lifts
every 5 do complete lift

40x soleus with elastic band+20lbs - 5sec descent

3X - 20sec Extreme-Slow calf raise mirroring good foot
--- with hand support

twist stretch

5x DOUBLE-Jump Series: Eye closed [C] on push off
10 side-middle-side/ BAD
10 side-middle-side/ good

30X - 2 legged squat jumps on Bosu - jump higher instead of farther [C] on stability.

15x BAD legged lunges: balence plate - eyes closed
15x good legged lunges: balence plate

Quick Step --- one legged jumps on bosu with land position:
15X bad leg --- eyes open
15X good leg --- eyes open

Arabesque on bosu x 5 - each leg
15sec good ---- 14 sec bad
9 sec good ---- 10 sec bad
7 sec good ---- 10 sec bad

Finshed with 30 ballet toe
60x ballet toe point down - on bosu

PHYSIO Day2 !! a "streak!! haha
2min balance on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed --- keep legs farther apart

Calf raise, looking for max --- finally got to 50/50
60x ' (50/50) --- Fast
60x ' (50/50) --- Slow
60x ' (50/50) --- Slowww !!

One legged calf raise (anything i can muster)
25x ' weight on bad leg ***for sure higher***
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf

40x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak ---

Calf raise with toes out!! with arm-support --- full range of motion
20x 70% arm 30% calf raise
20x no support, weight on good leg, bad leg lifts

40x soleus with elastic band+20lbs - 5sec descent

3X - 20sec Extreme-Slow calf raise mirroring good foot
--- with hand support

twist stretch

5x DOUBLE-Jump Series: Eye closed [C] on push off
10 side-middle-side/ BAD --- did not jump too hight, in case for knee
10 side-middle-side/ good

10X - 2 legged squat jumps on Bosu - jump higher instead of farther [C] on stability.
---- I think i was not careful or cocky, and fell off the Bosu.
Left foot, suffered impact, it is not a strain but their is pain.
Enough Bosu jumping for today.

20x BAD legged lunges: balence plate - eyes closed
20x good legged lunges: balence plate

Quick Step --- one legged jumps on bosu with land position:
15X bad leg --- eyes open
15X good leg --- eyes open

Arabesque on bosu x 5 - each leg
9sec good ---- 7 sec bad
9 sec good ---- 13 sec bad
6 sec good ---- 9 sec bad

Finshed with 30 ballet toe
60x ballet toe point down - on bosu

actually a little sore from yesterday... I guess that is good!

rest day... did not go to the pool (again), and just hung out with my housemates! It was fun, fresh cookies out of the oven!!

PHYSIO Day1 ! my physio "streaking" needs improvement hihihihi
2min balance on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed --- keep legs farther apart

Calf raise, looking for max --- finally got to 50/50
60x ' (50/50) --- Fast
60x ' (50/50) --- Slow
60x ' (50/50) --- Slowww !!

One legged calf raise (anything i can muster)
25x ' weight on bad leg ***for sure higher***
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf

60x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak ---

Calf raise with toes out!! with arm-support --- full range of motion
20x 70% arm 30% calf raise
20x no support, weight on good leg, bad leg lifts

50x soleus with elastic band+20lbs - 5sec descent

3X - 20sec Extreme-Slow calf raise mirroring good foot
--- with hand support

twist stretching

5x DOUBLE-Jump Series: Eye closed [C] on push off
10 side-middle-side/ BAD --- did not jump too hight, in case for knee
10 side-middle-side/ good

30X - 2 legged squat jumps on Bosu - jump higher instead of farther [C] on stability

20x BAD legged lunges: balence plate - eyes closed
20x good legged lunges: balence plate

Quick Step --- one legged jumps on bosu with land position:
15X bad leg --- eyes open
15X good leg --- eyes open

Arabesque on bosu x 5 - each leg
27sec good ---- 13 sec bad
28 sec good ---- 14 sec bad
9 sec good ---- 24 sec bad

Finshed with 30 ballet toe
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu

wanted to go swiming, ran up to pool, but I got the times mixed up and the pool was closed, booo.
I just realise how slow i am... hahaha, there is no way i could keep up that pace, and .. .the pace was not that fast!!
:) well lot's of room to improve, and ... I never really tried to improve running before, i mean speed.
I'd run but never really pay attention to speed. ...

So decided to continue running instead. Did intervals and hills in the park. Up and down, up and down.
:)
soaked and muddy! but the weather was gorgeous!