Training Log Archive: Anna

Recovery notes: had been having some not-super-immediately-worrying glute tightness that I couldn't figure out how to stretch, but it was gone today. Felt super groggy all morning/lots of the afternoon, despite coffee, and sleep tracker said I wasn't recovered and deducted points for high RHR and medium-high HRV. Goal for the work day was to keep at things even when it was slow, and I felt better by evening and went on a walk to make sure my legs got moving a bit. Finished an important work thing late in the day instead of doing PT, woops, but not gonna stay up later now to do it. Wasn't a perfect week since my last appointment, but knee pain has been minimal, and I subjectively feel like I'm better at doing the bridge leg-lifts stable-ly, which was the hardest part, and noticeable progress is always good.

More fun! On Brown Y today. Knees and everything felt great this morning!

A few bobbles and one leg where I hesitated a lot bc I was out of contact, but overall did a much better job slowing down and also being careful w my compass. This was basically a "speed hike" pace aside from about half of a trail leg and also the finish split. But thanks to the blueberry/hills/lack of training volume, my HR was high the whole time, so some good aerobic training for me. And barely any pounding and still no knee pain, so my PT will be happy :)

Long - Brown-Y - Splits

Event: West Point Annual National Ranking Event
 

My watch stopped itself part-way through and had to restart, bc I have a setting set that I don't understand how to un-set. So manually added back the missing time based on my official splits--no clue how to account for the distance (and misaligned splits on training detail), so just noting this distance is an underestimate.

It was fun to be back at west point! I think this is my first event on the east coast in 8 years and one of only a handful of times orienteering since then! My PT had tried to get me not to run for a week, but I told her that was unlikely, and instead I told myself it was ok to run as long as it wasn't in the wrong direction (which totally may have jinxed me).

Plan going into the course:
* Stay in good contact/slow for the first control
* Focus on contours to help simplify the rocks

I did not spike the control or stay in contact! And apparently thought I was incapable of over-running a control while going slowly/have (understandably) lost my implicit feel for map distance/forgot pace-counting was a thing. I think a more fine-grained process goal could've helped and also more attention to my compass (i.e., different overall goals for the day).

After the first control, my goal became to stay calm and focus on technique for the rest of the course. I think I did a pretty good job with that part! I did make a large later mistake, but I think it was just because of basic skills reasons (needing more attention to compass stuff/picking points in the distance to run to--same things as before).

Might think of more things to write later!

Stayed at the Bretons' with the Rileys, and Wyatt and I were talking about injuries/PT, which reminded me to do these!

Middle - Red - Splits

My garmin is frozen (waiting for the battery to die so it can re-set), so a duplicate activity might show up here at some point! Walked to the schoolyard to do running drills. Did some running drills. They were so fun I wanted to do some that built into strides, but that was a bad idea and I had some minor pain in my good knee that has since worn off, hopefully for good.

Continuing to notice things I took for granted in San Diego/La Jolla:
* In-n-out!
* year-round cross-training in outdoor swimming pools!
* I forget if I already added "cute snails" to the list, but noticed the lack of snails again

New stuff from PT today!
* a version of side leg lifts where I'm moving the top leg back a bit before lifting it
* clam shells with a band
* a version of bridges where I add a leg lift but also try to keep my hip from dropping at all when I do the leg lift.

All this is to have better hip stability (via glutes being more engaged, I think), which can affect my knees. Also something I'd worked on at PT in San Diego, so I'm getting consistent feedback. And she said most of my other strength was really good! Which means I can kind of ignore the old knee exercises for now, which were more focused on quads!

Also my minimal plan for the week was good, bc she tried to get me to agree to not running *at all* this week (which I said I couldn't really do), but we're on mostly the same page and I told her I'll stop running if it hurts at all.