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Training Log Archive: possum

In the 30 days ending Jun 30, 2019:

activity	#	time	miles		km		+m
Slogging	5	11:09:27	37.47	(17:52)	60.3	(11:06)	391
Dog Walking	13	8:13:11	19.48	(25:19)	31.36	(15:44)	309
9Round	12	6:36:06
other	4	5:00:00
Yoga	4	4:00:00
Workout	2	1:57:44
Orienteering	2	1:18:10	3.29	(23:44)	5.3	(14:45)	43	20 /	22c	90%
Total	39	38:14:38	60.25		96.96		742	20 /	22c	90%

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Sunday Jun 30, 2019 #

Note
(injured)

I used my cheap Walmart knee braces for the half marathon, so when I got back to the motel Saturday night, I dug through the luggage and found them. Very helpful. I'm still wearing them on both knees. The right one was only minimally damaged, but that one is missing the ACL, and the minimal was done right there on the right inside, so it feels a bit unstable. The other one is a lot more stable with the knee brace on.

After almost 12-hour driving yesterday, we got home and crashed. I'm making lots of trips to the basement for the laundry, very carefully. I also went out and picked stuff in my garden, carefully. It's important for the ground to be level. Tomorrow I'll talk to my trainer, and determine if I should see my doctor. And I will dig out my trekking poles.

Friday Jun 28, 2019 #

Note
(injured)

Got sidelined at the Hayward dog park. Bob was getting ready to fling a ball, and an 80 lb golden lab slammed sideways into my knees. I fell forward. The right knee was hurt a bit, but the left one was really slammed. I laid there for 3 or 4minutes, then tried to get up. That was 4 hours ago, and I still can't put my weight on it. Nothing broken but badly bruised right below the kneecap.

C • oh no! 2

Note
(injured)

My leg is finally getting so that I can figure out what is wrong. I think it hyperextended backwards at the knee, and pulled tendon or ligament in back of the knee. I can feel it with my fingers going from below the knee back up into the hamstring. I don't think, and certainly hope that it didn't snap off. Also glad it was the left leg, since I have about 12 hours of driving tomorrow.

Wednesday Jun 26, 2019 #

Dog Walking 2:15:28 [1] 5.0 km (27:06 / km) +42m 26:00 / km
ahr:96 max:143 shoes: INOV-8 Roclite 270

I tagged along with Curt, Matt, and Hannah as they played golf. I kept score and walked lots of hills, but also did a lot of standing around.

Tuesday Jun 25, 2019 #

10 AM

other 1:30:00 [2]

Kayaking.

Monday Jun 24, 2019 #

10 AM

Dog Walking 28:00 [2] 2.0 km (14:00 / km) +120m 10:46 / km
ahr:102 max:120 shoes: INOV-8 Roclite 270

Walked up and down the hill three times with Leigh, Curt and the dogs.

Saturday Jun 22, 2019 #

6 AM

Slogging race 3:20:10 [4] 13.1 mi (15:17 / mi) +81m 15:00 / mi
ahr:116 max:166 shoes: GORUN5

Gary Bjorkland half-marathon. I finished! More later.

Wednesday Jun 19, 2019 #

8 AM

Workout 57:44 [3]
ahr:108 max:137 shoes: INOV-8 Roclite 270

Weekly workout. Lots of new moves today, plus four trips up the ramp, two backwards, to finish out. My balance was pretty good today.

11 AM

Dog Walking 10:58 [2] 0.53 mi (20:41 / mi)
ahr:106 max:137 shoes: INOV-8 Roclite 270

A short one, because I have lots to do.

Tuesday Jun 18, 2019 #

8 AM

Dog Walking 32:27 [2] 2.3 km (14:06 / km) +21m 13:29 / km
ahr:93 max:108 shoes: INOV-8 Roclite 270

Mack Porter and over the bridge to Jesse James, with the east loop and return.

9Round 32:00 [3]
ahr:110 max:125 shoes: INOV-8 Alltrain 215

Only one at the gym for most of the workout, and enjoyed sparring with Shelby.

Monday Jun 17, 2019 #

8 AM

9Round 32:00 [4]
ahr:115 max:135 shoes: INOV-8 Alltrain 215

Almost the entire workout was in the green and yellow zones. The CHOW was on Round 1--jump rope jacks. I did 140.

After my dog walking, I downloaded my fenix, and it indicated that I maxed out my heart rate at 1145 during 9Round.

Dog Walking 30:13 [3] 2.25 km (13:25 / km) +24m 12:44 / km
ahr:98 max:113 shoes: INOV-8 Roclite 270

We walked the main trail at Jesse James. We hadn't been there in a while, so I thought Elray would enjoy sniffing. Just took it easy.

Sunday Jun 16, 2019 #

9 AM

Slogging 52:50 [3] 3.75 mi (14:06 / mi) +33m 13:43 / mi
ahr:134 max:148

Saturday Jun 15, 2019 #

8 AM

9Round 32:00 [4]
ahr:110 max:128 shoes: INOV-8 Alltrain 215

Lots of sparring with Stacy.

9 AM

Dog Walking 31:23 [2] 2.33 km (13:27 / km) +8m 13:13 / km
ahr:98 max:114 shoes: INOV-8 Roclite 270

Mack Porter park around the ball fields, and over the bridge to the junction, then back.

Friday Jun 14, 2019 #

8 AM

9Round 32:00 [4]
ahr:113 max:180 shoes: INOV-8 Alltrain 215

I charged my chest strap last night, and have more realistic readings today. An extra Friday challenge--uppercuts on the bag. Pretty easy. The rest wasn't as easy.

9 AM

Dog Walking 19:17 [2] 1.51 km (12:46 / km) +14m 12:12 / km
ahr:103 max:142 shoes: INOV-8 Roclite 270

Riverfront trail. We only went to the new tennis courts and back because it was raining.

3 PM

Yoga 1:00:00 [2]

The Friday Asana Club. Some of the moves made me sweat.

Thursday Jun 13, 2019 #

8 AM

9Round 32:00 [3]
ahr:108 max:122 shoes: INOV-8 Alltrain 215

It felt like I was working harder than this. I may need to recharge my chest strap.

I saw my chiropractor between this and dog walking. We discussed opening up the rib cage to get more air. He has been very helpful, but he has a wife who runs marathons.

I used my replacement fenix 5x today for the first time (my old one wouldn't sync any more), and it told me that my heart rate at 9Round peaked at 138.

9 AM

Dog Walking 21:58 [1] 1.32 km (16:38 / km) +3m 16:28 / km
ahr:101 max:131 shoes: INOV-8 Roclite 270

We all have doctor appointments, me, Bob, and Elray, so it was a shorty walk today at Mack Porter.

Wednesday Jun 12, 2019 #

8 AM

Workout 1:00:00 [3]
ahr:90 max:127 shoes: INOV-8 Roclite 270

Workout with Jared. Pushed the sled around, and did a lot of footwork.

Tuesday Jun 11, 2019 #

7 AM

9Round 32:00 [3]
ahr:110 max:123 shoes: INOV-8 Alltrain 215

Good overall workout. Quite a bit of jumping. I'm on an active rest day--no soreness from yesterday. Yeah!

8 AM

Dog Walking 22:00 [2] 1.4 km (15:43 / km)
shoes: INOV-8 Roclite 270

Mack Porter park. Around the woods trail and into the ball park, then down the one-way road. A busy day ahead, so we cut things a bit short.

4 PM

Yoga 1:00:00 [2]

Lots of strengthening stuff tonight. Really got the heart rate up and the sweat rolling off.

Monday Jun 10, 2019 #

8 AM

Slogging 3:03:26 [4] 18.23 km (10:04 / km) +118m 9:45 / km
ahr:114 max:156 shoes: GORUN5

Three times around and a bit more at Watkins Mill. I ran pretty well the first lap, but I was wearing double compression on my knees, and this started to bother me on the second. So I stopped at the end of the second time around, and took off one layer of knee compression for the last lap. That felt much better, and I had no knee pain. A bit of pain in my big toes. Otherwise, I felt ok, but a bit tired when I was finished.

My posture is definitely better when running. Overall, I was fairly pleased with the running part, but I think my race walking is not as good as it was, and I have to remember the posture part when walking. The only other thing to work on is the transitions. Walking to running is ok, but sometimes I brake when running to walking.

This will be my last long run before the race. Also, this is the first time I have been able to get my Garmin to sync since June 2.

Sunday Jun 9, 2019 #

8 AM

other 1:30:00 [3]

Gardening. Picking, which was not too strenuous, then chopping, very carefully, big weeds and grasses around Bob's corn. Made me sweat on a nice cool day.

11 AM

Dog Walking 20:00 [2] 1.6 km (12:30 / km)
shoes: INOV-8 Roclite 270

Just an estimate on distance at Mack Porter park. My fenix 5 won't recharge, and I'm waiting for Garmin to send a replacement. Since the GPS function uses a lot more of the battery, I'm conserving. A very gentle, but continuous walk. My right knee is slightly sore from yesterday, so I am concentrating all the time on good posture.

Saturday Jun 8, 2019 #

9 AM

Orienteering race 55:04 [4] ** 3.5 km (15:44 / km) +43m 14:49 / km
ahr:126 max:157 spiked:11/13c shoes: INOV-8 Roclite 270

OK had a meet today at Burcham plus adjacent parks in Lawrence. I haven't orienteered in a lot of weeks, and had a bit of trouble getting into the map at first. No problems with 1, but the 1-2 is where I was a bit off. Then I got onto the map and did well. The other mistake was at 7. It was inside the corner of a fence and I was outside, and it was quite a hike to get back inside. But I had plenty of company. Eric was right behind me, and another guy in back of him. No problems with the rest of the course.

Slogging 54:14 [3] 3.23 mi (16:48 / mi) +46m 16:05 / mi
ahr:126 max:156

10 AM

Orienteering 23:06 [4] ** 1.8 km (12:50 / km)
ahr:120 max:149 spiked:9/9c shoes: INOV-8 Roclite 270

The short course at Burcham Park and associates. The long course today, the Poco Loco, was a combo of the middle and the short. I did them separately and stopped after the middle for water and some gummy bears. No tricks on this one.

I tried to be conscious of standing up straight, and not bending my head down too much to look at the map. Somewhat successful. Need more practice.

Lots of fun today. Running is definitely more fun with a map in hand.

Friday Jun 7, 2019 #

8 AM

9Round 32:00 [4]
ahr:112 max:126 shoes: INOV-8 Alltrain 215

Lots of Burpees today.

9 AM

Dog Walking 29:22 [2] 2.13 km (13:47 / km) +17m 13:15 / km
ahr:95 max:120

The Riverfront Trail to the road and back. Already hot at 9:00.

Thursday Jun 6, 2019 #

9 AM

9Round 32:00 [4]
ahr:112 max:130 shoes: INOV-8 Alltrain 215

Lots of jumping today.

Wednesday Jun 5, 2019 #

Yoga 1:00:00 [3]
ahr:96 max:130 shoes: INOV-8 Roclite 270

I did my agility drills with a medicine ball, and a lot of my weight lifting included balance. Finished off with walking backwards up the ramp.

2 PM

9Round 40:36 [3]
ahr:96 max:130

Tuesday Jun 4, 2019 #

9 AM

9Round 32:00 [3]
ahr:110 max:120 shoes: INOV-8 Alltrain 215

Fairly easy, except for all the crab walks, kicks, and in-and-outs at Round 1.

4 PM

Yoga 1:00:00 [2]

Stretch and strengthen. We actually got somewhat sweaty and raised our heart rates today. A good workout.

Monday Jun 3, 2019 #

8 AM

9Round 35:30 [3]
ahr:110 max:125 shoes: INOV-8 Alltrain 215

An extra round today. I didn't know the music, but we did high knees, and every time some word, who knows, came up we did a Burpee. Lots of Burpees. This week the CHOW was hits on the speed bag, and I did 300.

9 AM

Dog Walking 34:54 [1] 2.62 km (13:19 / km) +20m 12:50 / km
ahr:94 max:112 shoes: INOV-8 Alltrain 215

After a brief stop at the newly reopened Kearney library (yeah!), we went to Mack Porter park for some active rest. I have no aches or pains from my long slog yesterday, but feel somewhat sluggish. Maybe the weather. We went over the bridge and around the east loop in Jesse James. Nice breeze.

Dog Walking 34:54 [3] 1.63 mi (21:24 / mi) +18m 20:41 / mi
ahr:94 max:112

3 PM

other 1:00:00 [3]

Finished weeding, pruning, etc. in the blueberries. Lots of brush to plow through.

Sunday Jun 2, 2019 #

9 AM

Slogging 2:58:47 [4] 9.76 km (18:19 / km) +112m 17:19 / km
ahr:118 max:146 shoes: GORUN5

My long run at Watkins Mill. Three times around going clockwise, so I could stop and get a drink at the fountain each time, and not have to carry water.

Bob suggested last week that maybe my back hurt because of boob bounce. I had tried three times with three different brands for high impact, but they all fit weird, and I sent them back. Then, I rummaged around and found a high impact from a long time ago. I need to be a contortionist to get it on and off, but it seems to work ok.

I also saw my chiropractor last week and told him how my back hurts after about 5 miles. He said that it was probably because my back muscles got tired, and that we tended to slump then. So on to better posture, no more leaning forward. I really worked on this today, and discovered that I tend to hunch up my shoulders when I start running, so I made an effort to not do this. It all worked. By the last time around, it was almost second nature to have good posture. But both toes and my right knee started hurting on the third time around, so I mostly just walked it. I had also been looking at my watch a lot, and didn't do that today--just tried to be natural.

So much better. My assignment for my last long run next week:

The easy one--bug spray--the flies are really annoying.

Remember to use my inhaler and see if it makes a difference.

For the knees and feet--try to lose a couple more pounds. I have lost 8 since last year. This is the hard one, because I don't like going hungry.

Finally, I went two kilometers more than last week, and feel much better overall.

I finally got my fenix to download so I could check my splits. I did the first two circuits in 54 and 55 minutes. Way to go. Just need to sustain.

Saturday Jun 1, 2019 #

8 AM

9Round 32:00 [4]
ahr:114 max:137 shoes: INOV-8 Alltrain 215

Spent most of my time in the yellow.

9 AM

Dog Walking 42:17 [2] 3.41 km (12:24 / km) +22m 12:00 / km
ahr:99 max:118 shoes: INOV-8 Roclite 270

Elray and I walked on the Riverfront Trail. She spent a lot of time fooling around going out, so it took almost 25 minutes to do the first mile. Much better coming back. I saw a small snake on the trail, which she fortunately did not see.

We saw Angie at the beginning of our walk. She was just coming back from a run. After not running for a year, she is making a comeback.

4 PM

other 1:00:00 [3]

Weeded out in the blueberries. This was a major effort because I couldn't do my usual winter mulching with pine needles. I finished by pulling lots of poison ivy, then washed clothes, shoes, gloves, and myself after Tech-nu.

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