Training Log Archive: Sandy

Normal loop in the Wissahickon. Had to walk a bit more than usual; calves and shins are very tight.

Core DVD. Did some yoga stretches at the end instead of the ones on the dvd.

TNT Media, at the track. Did my walk a lap, jog a lap routine. The walking laps were all between 3.50 and 4.00; the running were: 2.41, 2.32, 2.26, 2.26, 2.29, 2.26. Finished with a bit of stretching/yoga.

Nice hike in the Wissahickon. Dressed warmly and glad I did!

Core DVD.

Random loop in the Wissahickon.

Hiked through the Wissahickon over to Chestnut Hill to do some errands. Sandy came too and helped keep me moving.

Had some gelato though so perhaps a net gain on the calorie count. :)

C • Calories 1

Well it wasn't pretty but I got out there and did it. It's not quite as bad as it seems as about 20 minutes in I stepped on a small rock that rolled. I caught it before going down but it hurt enough to start walking and to think about the shortest way back. After 5 or 6 minutes it didn't hurt anymore so I tried jogging again and that didn't hurt so I kept going. I than met up with some mountain bikers where the trail is pretty narrow so had to stop to get out of the way and so I walked again for a bit.

The good part was that it was warm enough for just shorts and a t-shirt!

The sniffles I've had for a week decided to turn into a full-blown cold. Bleh.

C • Yuck! 1

Took the rock gympa routine that Ross described in Jordan's log and modified it to suit rickety knees - so very little jumping, more bouncing and just pushing off. Anyway, set my watch timer for 40 seconds and since it beeps for 10 seconds at the end of each 40 second block, I did 30 seconds of the exercise and 10 seconds rest and getting ready for the next one. I'm planning to build up to doing the whole 40 seconds and then doing the whole routine twice. Or maybe I should go for doing it twice with the rests and slowly eliminate the rests. We'll see.

Now to get one of my kids to make me a soundtrack.

core DVD

Tried to do pushups last night; perhaps I was just tired but even 5 seemed like an inordinate amount of work.

C • use it or lose it 2

Hike in the Wissahickon. The big hill kicked my butt - paying the price for a week of no exercise I guess.

Not that I want to bring back the debate about hosting a WOC, but the new edition of the IOF O-Zine has a short blurb about a "High Level Event Seminar" to be held in Venice in February.

"The fourth IOF High Level Event Seminar will be held in Venice, Italy, 4–5 February 2012. The High Level Event Seminar is organised for appointed and potential future organisers as well as key persons of IOF High Level Events including the appointed IOF Senior Event Advisers. The national orienteering federations are kindly asked to identify and enter suitable candidates. The focus for IOF High Level Event Seminars is on event organising at the highest international level. The theme for the 2012 Seminar will be World Championships, and among the lecturers there will be leaders from earlier World Championships as well as IOF Senior Event Advisers and IT and TV experts."

Not clear whether it's open to anyone but if it is, perhaps someone from the US ought to go.

C • Wow 2

TNT - core dvd with Sandy. Oof.

Ankle still a little tender so I'll stay off it another couple of days.

Event: DVOA Brandywine Creek State Park
 

Brown course at Brandywine. Again, a fairly nice brown course in a park that's not on my list of favorites. At least this time of year everything is visible even if nothing can be done about the rocks. Made about a 5 minute error on a straightforward leg early in the course. I'm not sure what happened in my brain - I got a little unsure when I didn't find a trail I was expecting but I corrected in a way that made absolutely no sense whatsoever. When I finally got myself back where I should be I managed to roll my ankle and went down with some loud curses. Some trail runners stopped to make sure I was okay and offered to help me back to the start but it wasn't too bad and after a minute or so I decided I might as well try to finish the course. They knew I was orienteering but they were just out for a run. Ended up about 7 minutes behind Mac who had a great run.

My ankle is quite stiff and sore now but not swollen or bruised. Guess I'll need to rest if for a few days. Pooh. A not so good end to the DVOA season.

C • Ankle 1

Just under 200 orienteers again this weekend at Brandywine. We ran out of rental SI-cards early and no one had finished. There was a 10-20 minute window when people were waiting to start because there weren't any rentals available. We did sell all the ones we had for sale in that time though! And as soon as someone finished their card was reissued.

brown - Splits

Afternoon run with Sandy - normal loop in the Wissahickon. Good thing we arranged to meet last night - we both admitted there was no way we would have gotten out if we hadn't already planned it.

Legs felt really heavy and I was breathing like a freight train. I walked a second hill in the terrain but managed to keep running all the way to the house. I am at a loss to explain the fast time - over a minute faster than the best time in the last few months. It felt much slower than Tuesday.

This had me chuckling this morning (http://geco.webou.net/geco/index.html):

Hi, my name is Simon Denier, I am a O’coholic and ...

C • very cute! 2

Early TNT with Sandy and Jim. Ran my normal short hill loop. It started to rain very lightly part way through. Glad we did this instead of running tonight in the dark when it's likely to be raining harder.

Event: DVOA Ridley Creek State Park
 

Very nice brown course at Ridley - hard to believe, but true. Made a minute or so error to 1, could have saved 10 seconds or so to 2 by climbing on the trail since it looked like the woods were a little nicer up on the spur, another 10 second or so hesitation at 3 since I missed a trail junction, not sure if I took the best route to 8 or not, 20 seconds on 11 when I drifted further right than I realized, and ran out of steam at the end. But reasonably happy with the run especially since I worked epunch all day and started off in a bit of a daze.

We didn't have the 300+ that QOC got today, but we had over 200. We definitely need to get a network setup so download and registration aren't going on at the same place.

C • Thank you! 51

Brown - Splits

Nice hike with Sandy in the afternoon. Lots of mountain bikers and runners out - maybe one of the last nice days of the year?

TNT - at the Penncrest track with Sandy, Tom, Eric, Jim and Clem although we were each doing our own thing. I decided to walk a lap, jog a lap.

4:25
2:58
4:13
2:40
4:00
2:30
4:02
2:28
4:09
2:33
cool down and some stretching.

Woohoo. I thought I only did 5! Knees started to hurt on the last one so called it a night. I now have a goal for the winter Thursday TNT sessions on the track: get those lap times down to 2:15 and build up to doing more of them.