Training Log Archive: CharlieIn the 7 days ending Nov 18, 2012:
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Sunday Nov 18, 2012 #
Event: NEOC: Blue Hills Traverse
11 AM
Orienteering 2:55:10 17.19 km (10:12 / km) +478m 8:57 / km
ahr:131 max:190 slept:7.0 weight:164.4lbs shoes: 2012 MT101 Green
Blue Hills Traverse. Nice day in the Blue Hills, and a relatively friendly course design compared to some prior ones, with many trail opportunities. I ran the whole race with Earl, who was excellent company, and who bailed me out a couple of times when I was about to go wrong. Earl also did the large scale route choice. I took a hard fall just before 18, hurting my sore shoulder and jamming my thumb, and I was a bit disconcerted for a while. 19 was the only control with significant potential for time loss, and we lost our focus going up the hill toward it for a while. Figured it out from the trail, though and spiked it, apparently picking up 9 places. Other than that, a pretty steady if slow pace, nursing a very sore hamstring. A very nice day in the Blue Hills, and an enjoyable ride up and back with Clint and Earl, Clint driving.
Map and route - East and West.
Map and route - East and West.
Saturday Nov 17, 2012 #
7 AM
PT exercises (hammy exercises) 5:00 [3]
slept:8.0 weight:162.8lbs (injured)
Ali's hamstring series, early in the rotation, sets of 8 with both legs. Interesting that with this injury the first of the exercises is the most difficult (raising up into a backward plank). With my R hamstring injury this spring, more localized in the belly, the 2nd exercise was most difficult (drawing the ball back).
Rowing Machine 17:41 [3] 4.02 km (4:24 / km)
shoes: 2012 merrell trail glove
A little better than last time. Shoulder trauma is calming down a bit, other muscles picking up the slack a bit. Still getting it fixed on Friday, though.
PT exercises 20:00 [3]
Rick Stebbins back series. If I had been doing this all my life I'm sure I would have saved myself a lot of back distress. These are not fun to do, but they make me feel pretty good after.
Then about 5 minutes on the foam roller, and a set of toe raises and lowers.
Then about 5 minutes on the foam roller, and a set of toe raises and lowers.
2 PM
Hike 1:45:00 [3]
In the back with Sassy, checking out RHINO control possibilities, doing some minor map modification. Heard voices at one point and observed a couple of girls, appeared to be maybe late teens or thereabouts, walking near the little down marsh. Where from? Doubt they saw me, absorbed in conversation.
Mt laurel has had a couple of really strong growth seasons. A vegetation overhaul would be beneficial.
Mt laurel has had a couple of really strong growth seasons. A vegetation overhaul would be beneficial.
Friday Nov 16, 2012 #
Note
slept:6.5 weight:162.4lbs (rest day)
Never got it going today. L leg still pretty sore, so a rest day.
R&I went out to lunch with the Crossfit gang. Nice to see them, not having been in a while.
R&I went out to lunch with the Crossfit gang. Nice to see them, not having been in a while.
Thursday Nov 15, 2012 #
7 AM
Hike 22:00 [3] 1.3 mi (16:55 / mi)
slept:7.0 weight:162.8lbs shoes: 2012 MT101 Green
Morning dog walk with R & S, with Rhonda breaking into a jog from time to time and me keeping up.
9 AM
cycling (spinning bike) 31:00 [3]
With Rhonda, pretty vigorous.
Gym 12:00 [3]
5 rounds of 10 RDLs (85#), 10 GHD situps. I've been doing this because I thought it might be good for the hamstring, but not so sure. It may be over-stressing it. It certainly feels like it is good for my back.
C • GHD 3
Wednesday Nov 14, 2012 #
5 AM
Gym 50:00 [3]
slept:8.0 weight:163.2lbs
Rhonda's morning class. A little better than last time, but hamstring was an issue today. Nice group in attendance: Sheryl and Marge, Karen, Betsy.
2 PM
Hike 2:00:00 [3] 5.0 mi (24:00 / mi)
With Rhonda and Sassy, down Doyle Rd and up to the lookout on Tunxis trail. Used to be a pretty regular walk or run, but we don't get up there much anymore.
Tuesday Nov 13, 2012 #
3 PM
Running 28:31 2.65 mi (10:46 / mi) +95m 9:41 / mi
ahr:144 max:163 slept:7.5 weight:162.8lbs shoes: 2012 MT101 Green
it got late, so just a couple of dog loops. Hoping for 30 minutes, but did a bit better, despite a constricted stride from the L hamstring problem. Foot much better today. Hot tub seems to do it a lot of good.
5 PM
Gym 16:00 [3]
In the gym. A set of hammy exercises, then 5 rounds of 10 RDLs (65x3 and 85x2) and 10 GHD situps. Haven't been to crossfit proper in quite a while now, and it may be another while yet. Rhonda has not been inclined, and I don't feel like there is much I am capable of right now.
Monday Nov 12, 2012 #
5 AM
Gym 1:00:00 [3]
slept:7.0 weight:163.2lbs
Rhonda's morning class. Hard on both my shoulders, although I am babying the R one.
12 PM
Hike 1:40:00 [3]
shoes: gel kayanos - old
With Rhonda, Mary Ellen and Sassy on Barbour Woods trail from corner of Barbourtown and Breezy Hill Rds up to Taylor Rd, down woods Rd to Spaulding Rd. Stopped to visit Damien briefly and to repatriate a dog that had taken way too much interest in Sassy. Then Indian Hill to Breezy Hill and picked up the Arthur Sweeton trail back to Barbour Woods and thence to the car. Nice day. Foot very sore by the end. I had thought it was getting better. Not sure what's wrong with it, but it aches up the side of the calf, too.
3 PM
Note
About 45 minutes of 2012 style laurel wrangling. The old technique was heavy on cutting. Now I am working with pulling, mostly by hand, but assisted with my weed wrench when they are firmly attached. This is a bit slower, but avoids leaving stubs behind, and maybe it will be less likely to re-grow. Sort of a reasonable exercise for me these days. Gets me out from the house, involves movements which don't hurt, or at least don't hurt much. I can do this kind of pulling with my damaged shoulder, and my back is healthy enough these days that this works out fine. At the rate I am making progress, I should have a noticeable amount of laurel cleared by about 2040, give or take a decade.