Training Log Archive: SandyIn the 30 days ending Apr 30, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||
Saturday Apr 26, 2014 #
Note
Food in the Emirates lounge is amazing!
Tuesday Apr 22, 2014 #
Note
Ice on my knee, heat on my neck. Very weird feeling.
2 PM
hiking 1:00:55 3.71 mi (16:24 / mi) +215m 13:55 / mi
ahr:139 max:155
Early TNT with Sandy. Indian Loop - jogging what we could.
Monday Apr 21, 2014 #
Note
Continue to do some stretching and some PT but as tasks for the A event mount up, I'm not being quite as good about it. Friday was map bagging and sealing. Sunday was programming all the epunch equipment and sorting flags. Tomorrow will be making and stuffing registration packets.
I wish more people would send in their relay teams. Otherwise, it's going to be a major scrum Saturday morning.
I wish more people would send in their relay teams. Otherwise, it's going to be a major scrum Saturday morning.
Saturday Apr 19, 2014 #
orienteering 1:52:47 [3]
A reasonable outing given my lack of training. My goal was to be less than double the winner of the course. I just squeaked through when Clem decided to run Red and not Blue.
Had a decent run through #12 but then got sloppy as I got tired. I know the splits say I have time lost to #2 but that's because there was a long road/trail run for everyone else and a long road/trail slog for me. Didn't trust my compass on #13 (boo, hiss, should know better than that), a suspect route to #14, a really bad route choice to #15, flailed around at #17 and then another bad route choice to #18. Probably lost at least 10 minutes in that last loop. But it's good training to try to get my mind to keep working when I'm tired.
Very good course in a park that I like. The footing is excellent and it's about the only place where I'm not constantly watching my feet to make sure I don't twist an ankle or go down on my knee. The blueberry bushes get tiresome after a while but since I'm not really trying to run too much they don't bother me as much as others.
Had a decent run through #12 but then got sloppy as I got tired. I know the splits say I have time lost to #2 but that's because there was a long road/trail run for everyone else and a long road/trail slog for me. Didn't trust my compass on #13 (boo, hiss, should know better than that), a suspect route to #14, a really bad route choice to #15, flailed around at #17 and then another bad route choice to #18. Probably lost at least 10 minutes in that last loop. But it's good training to try to get my mind to keep working when I'm tired.
Very good course in a park that I like. The footing is excellent and it's about the only place where I'm not constantly watching my feet to make sure I don't twist an ankle or go down on my knee. The blueberry bushes get tiresome after a while but since I'm not really trying to run too much they don't bother me as much as others.
Wednesday Apr 16, 2014 #
Note
I have been doing my PT exercises for my neck and while it's still very stiff and sore it is getting better.
I have some weird muscle strain in my leg though that is getting worse. It started before Kilimanjaro and so I backed off on several things that seemed to aggravate it and while it never got better, it also didn't get worse. Now that I've tried running again and orienteering it is definitely getting worse. It is connected to my knee I think since that is also getting worse. So I have decided to stop running and work on stretching and yoga and just hike and walk a lot and see if I can get rid of it.
Walked in the neighborhood today but no motivation to log the workout since it wasn't much of one.
I have some weird muscle strain in my leg though that is getting worse. It started before Kilimanjaro and so I backed off on several things that seemed to aggravate it and while it never got better, it also didn't get worse. Now that I've tried running again and orienteering it is definitely getting worse. It is connected to my knee I think since that is also getting worse. So I have decided to stop running and work on stretching and yoga and just hike and walk a lot and see if I can get rid of it.
Walked in the neighborhood today but no motivation to log the workout since it wasn't much of one.
Monday Apr 14, 2014 #
5 PM
hiking 57:21 [2] 2.86 mi (20:03 / mi) +85m 18:21 / mi
Hike in the Wissahickon. Really sore today - lots of stiff muscles and neck pretty bad. Need to toughen up.
Allergies are bad but everything is so pretty.
Allergies are bad but everything is so pretty.
Sunday Apr 13, 2014 #
orienteering race 1:16:12 [3]
Not as good as yesterday. Tentative to 1 trying to understand the mapping. Never really did but pushed on to the bottom of the cliffs and found the control no problem. Had similar issues the whole course - some of the map made perfect sense and other parts not so much. It didn't really affect me too much but I probably hesitated a lot trying to make sense of things even when it didn't really matter. Messed up 7 going down too early. And took a poor route to 13 (went down to the road). My legs were toast and I was tired and I just couldn't formulate a plan that looked reasonable and I knew the road was safe. But I lost a good bit of time on the leg so definitely not a good choice.
Saturday Apr 12, 2014 #
Event: West Point A-meet
orienteering 1:08:14 [3]
Pretty clean run. Well fast hike really. Knee was sore when I tried to run although I did jog on the road in to the finish and on one or two trails. We had a beautiful downhill leg (9-10) that would have been so much fun a few years ago. The 1:7500 map made it easy to navigate especially in this area that was pretty uncomplicated.
Thursday Apr 10, 2014 #
strength & stretching 20:00 [3]
PT exercises + randomabs + stretching
6 PM
trail 36:37 2.8 mi (13:03 / mi) +96m 11:48 / mi
ahr:148 max:163
West Point is going to be hard!
Wednesday Apr 9, 2014 #
strength & stretching 15:00 [3]
Shoulder and neck PT plus randomabs.
5 PM
hiking 1:33:24 3.91 mi (23:54 / mi) +216m 20:23 / mi
ahr:106 max:130
Early evening hike in the Wissahickon.
Tuesday Apr 8, 2014 #
6 PM
walk/jog 53:24 3.4 mi (15:42 / mi) +119m 14:10 / mi
ahr:127 max:155
TNT - on the drive with Sandy.
Bad week in terms of not enough exercise and too much eating. Need to turn it around.
Bad week in terms of not enough exercise and too much eating. Need to turn it around.
Monday Apr 7, 2014 #
strength & stretching 10:00 [3]
PT exercises. Been pretty good about doing them.
Visit to the PT. Things seem a bit better but not a lot. Icing feels surprisingly good.
Also, I may have figured out the one thing that aggravates things the most: reading email on my iphone. Bending my head down seems to make everything flare up and tighten up. I am trying to hold the phone up at eye level when I look at things.
And, I've also discovered that if my shoulder (rotator cuff) gets sharp pains that if I roll them up and back something moves so that it doesn't hurt anymore. Not just hurt less, but not hurt at all.
Would be nice if this is all steps to fixing issues that I've been sort of living with for a while.
Visit to the PT. Things seem a bit better but not a lot. Icing feels surprisingly good.
Also, I may have figured out the one thing that aggravates things the most: reading email on my iphone. Bending my head down seems to make everything flare up and tighten up. I am trying to hold the phone up at eye level when I look at things.
And, I've also discovered that if my shoulder (rotator cuff) gets sharp pains that if I roll them up and back something moves so that it doesn't hurt anymore. Not just hurt less, but not hurt at all.
Would be nice if this is all steps to fixing issues that I've been sort of living with for a while.
Sunday Apr 6, 2014 #
strength & stretching 10:00 [0]
Morning and evening PT exercises. I really like the shoulder stretch - back of palms to the wall and slide them up as high as you can as you get the rest of you as close to the wall as possible. My shoulder is feeling better; neck not so much.
Did a couple hours of yard work; blisters on my hands to prove it.
Did a couple hours of yard work; blisters on my hands to prove it.
Saturday Apr 5, 2014 #
Event: QOC Pohick Bay
strength & stretching 10:00 [0]
morning and evening PT exercises
12 PM
orienteering 1:29:22 4.28 mi (20:54 / mi) +222m 18:00 / mi
ahr:140 max:156
Didn't start my watch right away so about a minute off my official time.
Drove down to Pohick since the woods looked really nice in a headcam video posted by Ken and Warwick (DVOA's event tomorrow) is one of my least favorite maps. Well worth the drive - the woods are gorgeous and the course was good. And had a nice visit with Valerie and Roger to top it off.
A little sloppy to start, probably because of the long drive. Then made an error on the first long leg but caught it after a minute or so. Came down to a stream junction thinking I was at a different one but the hillside as I went up the other side wasn't cooperating with the compass and after a brief period of trying to make it orient itself correctly I stopped and realized what I had done. A few other small bobbles and hesitations but mostly just not running very well. Did better on the second half of the course.
Really envious of the maps down in the QOC area. Although not as many HTFU opportunities.
Drove down to Pohick since the woods looked really nice in a headcam video posted by Ken and Warwick (DVOA's event tomorrow) is one of my least favorite maps. Well worth the drive - the woods are gorgeous and the course was good. And had a nice visit with Valerie and Roger to top it off.
A little sloppy to start, probably because of the long drive. Then made an error on the first long leg but caught it after a minute or so. Came down to a stream junction thinking I was at a different one but the hillside as I went up the other side wasn't cooperating with the compass and after a brief period of trying to make it orient itself correctly I stopped and realized what I had done. A few other small bobbles and hesitations but mostly just not running very well. Did better on the second half of the course.
Really envious of the maps down in the QOC area. Although not as many HTFU opportunities.
Friday Apr 4, 2014 #
strength & stretching 30:00 [3]
@ PT sessions plus 20 minutes of yoga
Thursday Apr 3, 2014 #
strength & stretching 10:00 [3]
once in the morning, once in the evening
Wednesday Apr 2, 2014 #
Note
Saw a physical therapist yesterday to see if they could recommend anything for some shoulder issues I've been having and some neck issues. The PT guy thought they were two unrelated things which I think is correct. The should pain has been intermittent for 10+ years and he knew right where to press to send shooting pain down my arm. Said it was rotator cuff related and has me icing and doing a bunch of exercises to strengthen it. Says he has a long term exercise strategy that should build up the joint once the inflammation goes down.
The neck seems to be related to some major muscle knots in my back. I have no idea why they developed but again, it's clear when he pokes around that there are big knots. He thinks that if I can get the back muscles to relax the neck will come around. I had a massage last week and she said the same thing. So, again, been icing my back and trying to get at the knots by rolling on the foam roller. Seems to be helping.
Will probably log the exercise as a way to make sure I do them every day since I am really bad about that sort of thing.
The neck seems to be related to some major muscle knots in my back. I have no idea why they developed but again, it's clear when he pokes around that there are big knots. He thinks that if I can get the back muscles to relax the neck will come around. I had a massage last week and she said the same thing. So, again, been icing my back and trying to get at the knots by rolling on the foam roller. Seems to be helping.
Will probably log the exercise as a way to make sure I do them every day since I am really bad about that sort of thing.
strength & stretching 20:00 [0]
PT exercises and icing - two sessions.
3 PM
trail 37:11 2.86 mi (13:00 / mi) +100m 11:44 / mi
ahr:148 max:165
A beautiful day. I ran in regular trail shoes instead of my icebugs and felt very tentative. I also like the thicker cushioning I have in the icebugs for the road sections.
Managed to run, i.e. not walk, the whole thing. Progress.
Managed to run, i.e. not walk, the whole thing. Progress.
Tuesday Apr 1, 2014 #
6 PM
hiking 56:41 2.64 mi (21:28 / mi) +113m 18:57 / mi
ahr:104 max:124
TNT - Sandy wasn't feeling great so we just hiked the meadow loop. We went the other direction to stay in the sun as long as possible early on. Some of the downhills looked surprisingly steep.