Running warm up/down 5:42 [2] 0.95 km (6:00 / km) +24m5:20 / km shoes: O-VJ-Grey-Spikes
I really like remote starts for advanced courses only. Then a warmup is enforced, and later, I can take my kids on white w/o a long walk to the start.
Orienteering race 40:04 [4] 6.43 km (6:14 / km) +250m5:13 / km ahr:163 shoes: O-VJ-Grey-Spikes
DVOA Governer Dick - New Map
Mojo back
3x30 second errors, otherwise solid, and pushed reasonably well physically, though that could still be upped a notch for a course this short
Clem was 44, Vadim, Florin others were 48+
Running23:24 2.76 km (8:29 / km) +150m6:40 / km shoes: O-VJ-Grey-Spikes
Cooldown ala White shadowing AJ. He got confused on one where the fence/trail/trail/trail/fence lines were hard to read (printing was bad, though map was quite good), lost 2.5 minutes there, then near the end he caught Michelle & Hope who were running together and pressed them at very high speed downhill on a trail - together, he made another 15, 30, then 60 second errors in the many trails near the end that even got Clem & I confused a bit. Still made it in under 10min/km, and was proud to say he's been under that mark in every race this year...
Running33:51 [2] 5.19 km (6:31 / km) +86m6:01 / km shoes: R-NB-Gray-460 # 3
A little loop on Ft. Washington trails on the way home from buying a car. It gets much easier. This is the 5th or so car I've bought, and this one is less-than-one-year-used (rebuilt) by a friend at a substantial discount from new car price (40% or so), so was the easiest car purchase decision I've ever done. Paperwork however was a hassle. PennDOT process is overly cumbersome.
Revising the current strength set: (time recorded is only active exercise part) - based on 4/19 visit with Valerie Brill
- At least once a day: (Val says twice...)
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side
- Left-leg forward lunge stretch of R-hip-flexor, w/L-foot on a stool, w/pelvic tilt
- Cobra stretch on edge of bed/couch to focus effort on R side
- Static Stretch R-IT, try to twist R foot out a bit less than the 45 deg I have done for the past few years
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 60 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating to exhaustion (pushing hard enough on each s.t. ~20 is exhaustion...)
For:
- (R) IT + inside of knee (fighting occasional compression pain)
- (R) Hip flexor (sore on/off & weak on high steps since some fall almost a year ago)
(L) Hamstring (can still feel it, but not too bad)
(R) Foot: (preventative at this point)
Also, I try to sit with knees forward and feet out to right (esp. R-foot) even though it feels relatively awkward vs. the opposite & I try to sleep on sides with L-knee skewed forward a bit to stretch R-IT, possibly w/pillow separating hips.
Running40:01 6.84 km (5:51 / km) +80m5:32 / km shoes: R-NB-Gray-460 # 3
Running1:44:37 [2] 19.78 km (5:17 / km) +145m5:06 / km shoes: R-NB-Gray-460 # 3
Long slow AM run up Perkiomen trail with Troy & Angelica. Troy claimed to be getting tired by the end, but after running the whole 10th mile about 5 meters ahead of Angelica & I and talking back over his shoulder as we chatted in our 'group', I ran ahead with him on the last two miles, where he picked up the effort slightly, bringing the pace down toward 8-flat from 8:30.
Legs a bit achy-all-over at the start, and the finish, just residual from the 5miler I think.
Running22:39 [1] 2.9 km (7:49 / km) +35m7:22 / km shoes: R-NB-Gray-460 # 3
PM run - Shortest possible VF park loop w/AJ, counter-clockwise