Training Log Archive: hkleafIn the 7 days ending May 21, 2007:
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Monday May 21, 2007 #
Note
(injured) (rest day)
Cont'd with the aggressive R.I.C.E. treatment. The swelling really isn't as bad as I'd anticipated, though the soreness is there all the same.
Sunday May 20, 2007 #
Event: MVOC Grant Park
Note
(injured) (rest day)
Dirt Days - Mt. Airy 5.4mi
Obviously I didn't run this race with the bum ankle. I did however help out as event staff, first directing runners onto the trail, then driving around picking up those unfortunate souls who injured themselves during the race. There were indeed a few casualties.
The winner, Court Lily, won it with an amazing time of 29:03!!! I had thought 32 would've clinched it.
Obviously I didn't run this race with the bum ankle. I did however help out as event staff, first directing runners onto the trail, then driving around picking up those unfortunate souls who injured themselves during the race. There were indeed a few casualties.
The winner, Court Lily, won it with an amazing time of 29:03!!! I had thought 32 would've clinched it.
Saturday May 19, 2007 #
Event: Billygoat
Running (Bike Path) 23:05 [1] 2.0 mi (11:32 / mi)
(injured) shoes: Pearl iZumi Float
Tried going out with the group to test out the ankle. Not the smartest idea. Ended up walking the first 3/4mi to warm up, then found out running on tip toes was less painful. Will take it easy the next week and hope for a speedy recovery.
Note
Spent the evening at John and Marla's to celebrate Levi's 1st b-day. Guess I'll be gaining some weight w/ just eating and no exercising...
Friday May 18, 2007 #
Running tempo (Trail) 33:32 [3] 7.94 km (4:13 / km) +195m 3:46 / km
shoes: Icebug MR BUGrip
Pre-running the course and making sure the tapes are still there. Saw half a dozen deers. Only this time I didn't scare any of them away. They just stood there and watched me run by. Things were shaping up to be a real nice outing until I twisted my L ankle for the third time, this time bad enough (ala Ransburg) that I had to stop and hobble around a bit....
Running (Trail) 7:47 [1] 1.19 km (6:32 / km) +30m 5:49 / km
(injured) shoes: Icebug MR BUGrip
......before slowly jogging the last km of the course back to my car. Bummer, just as I am ready to ramp up my training too. :(
Thursday May 17, 2007 #
Note
Listened to 700WLW yesterday evening when Paul D. interviewed an adventure racer. Jen Marsh is her name I think. She did Primal Quest in Utah last year and is preparing to do Australia XPD, a 500mi trek from Queensland thru the Outback to the Great Barrier Reeves. Sounds real exiciting!
Paul devoted 2 segments (~10-15min total) in the 6pm hour for the interview, so Jen was able to paint a decent picture of the sport. Made me wonder if any orienteers ever had the chance at an in-depth interview to promote the sport on radio?
Paul devoted 2 segments (~10-15min total) in the 6pm hour for the interview, so Jen was able to paint a decent picture of the sport. Made me wonder if any orienteers ever had the chance at an in-depth interview to promote the sport on radio?
Running (Trail) 1:06:00 [2] ** 8.81 km (7:29 / km) +225m 6:39 / km
shoes: Icebug MR BUGrip
High 50s, overcast - vetting the course for Sunday's trail race at Mt. Airy. Pleasant evening to be out running. Saw a deer, a racoon, an owl, and a couple squirrels.
Total time spent was 81min, only logging the running portion.
Total time spent was 81min, only logging the running portion.
Stretching warm up/down 5:00 [1]
Post-run stretch. Hamstrings and butt are quite sore today. I guess softball was more of a workout than expected.
Strength (Weights) 35:00 [3]
weight:56.6kg
Legs and core.
Strength 10:00 [2]
Ankles.
Wednesday May 16, 2007 #
Note
Subbing on the Hixson softball team. I was the catcher, so not much of a real workout even though I got winded and had my heart racing a bit from running the bases. Did ok - 2-4, bb, 2r. The team won its first game, 17-11, so Matt and the guys were happy.
Cycling (Stationary) 1:00:00 [2] 20.23 mi (20.2 mph)
weight:56.6kg
Level 11, Hills, 557c.
After softball.
After softball.
Strength (Free Weights) 20:00 [2]
Haven't been too diligent lately.
Stretching warm up/down 10:00 [1]
Nice long stretch before bed. Hamstrings seem to be tight, perhaps from sprinting around the bases?
Tuesday May 15, 2007 #
Running (Road) 30:08 [2] 3.64 mi (8:17 / mi)
shoes: Pearl iZumi Float
80F, sunny - Blast training group run from Crossroad. Started w/ a 10min warmup, then did 30s on, 90s off the rest of the way. Traffic lights made it difficult to stay on schedule though.
It was Bob Roncker's 64th B-Day!
It was Bob Roncker's 64th B-Day!
Note
It's been 4 weeks since the marathon, and I'm finally feeling my legs have gotten their springs back. How can I tell? Well, running 8min/mi doesn't feel such a chore anymore. I guess we'll find out if they're really back this Sunday when I race on them.