Training Log Archive: jtorranc

Examining the western bit of terrain I failed to get to on Saturday. All usable - even the one large patch of medium green had some features in it to add some interest (I feel a need to clarify without getting detailed - these were features of a kind and/or so placed in relation to topography that it wouldn't necessarily be bingoish to use them).

Examining the terrain in the northern half of the old Mawavi-Happyland map. A couple of large fight sections and more light to medium green than would be ideal but also enough runnable terrain and enough plausible ways to traverse the greener areas to make the area usable. Didn't manage to get to the very western part of the terrain.

QOC Night-O Red course - a couple moderately big errors, one bad route choice and the reflector of my temperamental Petzl headlamp falling off 50m out of the start (wasted a minute or so looking for it then giving up and running with my backup bike light in my hand). Speed constrained by deadfall in many areas and by slight caution in the darkness even in the nice areas. Quadriceps behaved pretty well. Well enough that I forgot about its limitations and overextended it jumping up onto the end of a log cantilevered over the Quantico Creek while getting across dryshod. Dave Onkst caught me during my big mistake at 3 and we saw a lot of each other thereafter. Also, I believe, got caught by Tim and Ted Good at times - Tim at least made a big mistake on one of the very last controls, don't know what, if anything, happened to Ted.

Having read some other log entries, I'm significantly less confident that I ever saw Ted. And surprised - control 2 seemed to make sense coming in from the road nearby. Not that I examined the surrounding terrain so I'm in no position to disagree with those who did.

Ride to work with stop at physiotherapists on the way.

First aerobic bit in physiotherapy after about ten minutes of rolling my right side over a foam cylinder to stretch my IT band (I think someone may have been preoccupied since this was way longer than they had me do the IT stretch last time and there generally seemed to be a lag today between my set time doing something ending and someone showing up to tell me what to do next).

C • Foam Roller 3

I really wonder what walking backwards on a treadmill is supposed to do for me.

C • I've been walking backwards up... 2

On a stationary bicycle. Five minutes or so warming up with the seat set at 9, then PT dropped it to 6, then quickly to 3 to get to the point of it being slightly uncomfortable.

Physiotherapy also included ultrasound, electrical stimulation and heat, a balance exercise, and tend minutes with a cold pack on my thigh. PT agrees that the palpable knotting in my thigh has reduced considerably. I felt good after the Wednesday session. Not having relapsed significantly and with three more treatments scheduled next week, I'm going to take a slight chance and go to Flying Pig after all.

Heading home in a bit of a hurry - Bach Collegium Japan concert at the Library of Congress to meet Dan at.

Cycling to work once more! Encouraging sign - I felt no discomfort pedalling in the saddle from the get go.

Home by way of volunteering at PCRM, seeing Peggy running in Bethesda on the way. I'm not sure whether I sould be surprised never to have run into her or Nadim along that stretch of trail or not, given I only go that way once a week or less. The New Balance store in Friendship Heights was willing to put 25 QOC brochures out among their other event flyers. I still need to find time to get to their new store downtown that opened on Wednesday.

C • i understand your enthusiasm. ... 1

Alternating sets of one-legged squats and calf raises while watching part of "Ice Age". The squirrel hardly counts as a wildlife sighting but was fun nonetheless.

C • Sighting 1

First full physiotherapy session - ultrasound, electrical stimulation while heat was applied, ten minutes on a stationary bicycle, several repetitions of rolling my right thigh across a foam cylinder, some balancing on one foot on a cushion while tossing a ball into a trampoline and catching it as it rebounded, a few minutes on a stairclimber using just the right leg at very high resistance at first, and ten minutes of cold. Apparently next time I'll do some walking backwards on a treadmill as well.

It looks as though they're okay with my resuming cycling - hooray!

On a stationary bicycle during physiotherapy. The seat was set considerably lower than on my own bikes, the better to work the quadriceps at the limit of its current extensibility.

On a machine during physiotherapy.

Probably 2/3 or slightly more deep water running this time. Maybe not quite a 4 intensity on average but I don't like splitting workouts into parts more than I feel I have to. Might have gone longer but it really is boring and it didn't seem necessary anticipating cycling on the morrow.

The usual range of abdominal, back and glute exercises.

Four sets of calf raises.

On a stationary bicycle at the physiotherapy center. The main point of this beyond seeing how much knee flexion I could stand in actual activity was to see what effect warming up had on my range of knee flexion - as it turned out, an increase of 9 degrees.

Actually, about one third swimming and treading water and the remainder deep water running (which I'm so glad I can do, boring though it is).

Abdominal, back and glute exercises.

Alternating sets of one-legged squats (both sides) and calf raises. While watching 24 now that I can be home to do so once more.