Training Log Archive: maprunnerIn the 30 days ending Jun 30, 2014:
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Monday Jun 30, 2014 #
6 PM
stretch 1 [0]
run/walk 41:00 4.34 km (9:27 / km) +30m 9:08 / km
ahr:133 max:159
Mike and I went to Clinton after work. This was fun, despite the heat and humidity. And the fact that my legs (both quads and hamstrings) got tired near the end. But overall, it was a normal, slow trail run. Wee! Very happy.
Saturday Jun 28, 2014 #
8 AM
run/walk warm up/down 8:30 0.45 mi (18:55 / mi) +5m 18:17 / mi
ahr:108 max:145
orienteer race 33:38 3.3 km (10:12 / km) +57m 9:23 / km
ahr:152 max:175
PTOC event at Loose Park. When will I ever learn? One again I ignored all the warning thoughts bouncing around my brain, and went ahead and did something stupid. Today I was saying to myself "It's weird that the rose garden isn't out of bounds" and "Why didn't they map the paths in the rose garden?". Stupid, stupid, stupid., Yes, I really did think I had gone straight towards 9, and it was only after I couldn't find the marker that I figured it out. (Didn't help that I had folded the map so that the rose garden section wasn't showing.) Fessed up at the finish, and listed myself as DQ. route
3 PM
stretch 1 [0]
Friday Jun 27, 2014 #
6 PM
stretch 1 [0]
sprint drills 40:00 1.59 mi (25:09 / mi) +2m 25:03 / mi
ahr:109 max:152
Went back to the track fo rthe first time since my injury: time to get back up on the horse. Took it very easy and did mostly stretches and technique drills (at a walking pace). My hamstring injury recovery checklist called for 2X50 meters at 60% efffort, so I did a modification of my winter 100m walk-jog-run-sprint workout. I ran the 50 meters fairly fast, then walked the next 250 meters, and started again. I was pretty nervous about running fast again, but my hamstring felt fine and I had fun.
Thursday Jun 26, 2014 #
11 AM
stretch 1 [0]
run/walk 20:00
Wednesday Jun 25, 2014 #
5 PM
stretch 1 [0]
weights 30:00 [3]
cycle (Recumbent ) 20:00 [2]
sprint drills (Stretch) 10:00 [1]
Tuesday Jun 24, 2014 #
12 PM
stretch 1 [0]
run/walk 25:00
Squeezed in a bit of light exercise at lunchtime. No other time available today. Who double booked my Tuesday night?
Monday Jun 23, 2014 #
7 PM
stretch 1 [0]
cycle 35:00
Sunday Jun 22, 2014 #
9 AM
cycle (recumbant) 20:00 [2]
elliptical 20:00 [2]
4 PM
erg 10:00 [1]
sprint drills (stretch) 10:00 [1]
stretch 1 [0]
Had a busy day planned with the Cornell new student picnic, plus the hamstring is still achy, so I went to the gym in the morning, and finished off with some erging at home in the evening. Ho hum.
Saturday Jun 21, 2014 #
stretch 1 [0]
cycle 1:10:00 [1]
Long ride out towards the overlook. Lots of other cyclists out today. My butt got tired, and my arms and legs got a bit too much sun. The Clinton canyon was filled with wildflowers and butterflies. It smelled wonderful.
Friday Jun 20, 2014 #
5 PM
run/walk 39:00 4.14 km (9:26 / km)
ahr:130 max:161
stretch 1 [0]
Jogged for 25 minutes tonight. The toughest part was dealing with the heat and humidity.
Thursday Jun 19, 2014 #
stretch 1 [0]
sprint drills (stretch) 10:00 [1]
erg 20:00 [1]
Hamstring was sore after yesterday's workout, so I decided to row in the basement rather than go for the planned run.
Wednesday Jun 18, 2014 #
stretch 1 [0]
weights 30:00 [3]
Torture move of the day:alternate arm swings of the rope while doing reverse lunges
Booked some more Southwest flights for O trips. I LUV purchasing a ticket for points plus $5 in taxes, then adding my companion for no points and $5 in taxes.. Will cost us a total of $30 to fly to CO, NY and MD :)
Booked some more Southwest flights for O trips. I LUV purchasing a ticket for points plus $5 in taxes, then adding my companion for no points and $5 in taxes.. Will cost us a total of $30 to fly to CO, NY and MD :)
Tuesday Jun 17, 2014 #
6 PM
stretch 1 [0]
run/walk 35:00 3.86 km (9:04 / km) +32m 8:43 / km
ahr:132 max:153
Yeah, a 2X10 minute run! One more step closer to recovery, according to a "sprinter's recovery from hamstring injury checklist" that I found. And a recorded HR that makes sense! What a banner day. No pain or even discomfort or even a twinge in the hamstring. Just a slow and plodding pace, but that will improve quickly.
Monday Jun 16, 2014 #
stretch 1 [0]
Went to Garmin's customer service center at lunchtime and got a replacement HR strap. Just tried it on at home (this evening) and it works! I knew it wasn't me (edit: the Garmin guy was skeptical) I've been wearing HR straps for 20 years, so I know all the quirks and how to work around them. So happy to have a working HR strap again.
It was interesting to visit Garmin at lunchtime. I saw dozens of workers out walking around. Either on the company walking path, or on the roads around campus, or even to the nearby fast-food restaurants. Quite striking to see in KC, where almost no one walks any where.
It was interesting to visit Garmin at lunchtime. I saw dozens of workers out walking around. Either on the company walking path, or on the roads around campus, or even to the nearby fast-food restaurants. Quite striking to see in KC, where almost no one walks any where.
Sunday Jun 15, 2014 #
12 PM
orienteer 20:19 1.9 km (10:42 / km) +33m 9:50 / km
run/walk 9:44 [2] 1.01 km (9:36 / km) +56m 7:31 / km
stretch 1 [0]
A quick O from an old west campus sprint. I did the week six C25K workout at the same time. It was weird to orienteer with headphones, and to hear a voice telling me when to walk and when to jog. Also tough to jog uphill (one gets out of shape so quickly!). After I finished the course, I continued the rest of the C25K workout, and finished up with my stretches. 70s and breezy, but very humid. The grass was pretty wet after last night's storms. route
Saturday Jun 14, 2014 #
10 AM
orienteer 29:26 2.6 km (11:19 / km) +32m 10:40 / km
Fun sprint course at the Jewish Community Center set by Gene. I've only been on this map once before. It was great to have to navigate around fences and out of bounds in a fresh area. I walked the first 5 minutes to warm up, and then I walked/jogged the rest of the course. It was nice to be moving again. route
Once again, HR monitor was a mess, got stuck at 75 (or lower).
Once again, HR monitor was a mess, got stuck at 75 (or lower).
6 PM
sprint drills (stretch) 5:00 [1]
stretch 1 [0]
Friday Jun 13, 2014 #
12 PM
cycle 10:00 [1]
weights 30:00 [3]
stretch 1 [0]
PT 5:00 [1]
Took a vacation day, and stayed home and sewed all day. It was great.
Weather was perfect, so I rode my bike to the gym to workout with my trainer. We did hamstring exercises for the first time since my injury. No pain, yeah! Just sore muscles from lack of use in the past 5 weeks.
I will continue to do my PT exercises, but after today, I think I'll just lump them in with my other stretches, in terms of logging my training.
Weather was perfect, so I rode my bike to the gym to workout with my trainer. We did hamstring exercises for the first time since my injury. No pain, yeah! Just sore muscles from lack of use in the past 5 weeks.
I will continue to do my PT exercises, but after today, I think I'll just lump them in with my other stretches, in terms of logging my training.
Thursday Jun 12, 2014 #
stretch 1 [0]
Decided to have someone else do my PT and stretching for me tonight: I got a massage. Aahhh!
Tuesday Jun 10, 2014 #
6 PM
run/walk 33:00 2.07 mi (15:54 / mi)
ahr:69 max:88
PT 5:00 [1]
stretch 1 [0]
Repeated the C2K workout from the other day. Legs are stronger, and I barely felt a twinge in the hamstring. Yeah!
Monday Jun 9, 2014 #
stretch 1 [0]
PT 5:00 [1]
(injured)
Finished up the faucet installation. I was quite happy to have it done.
And on a whole 'nother subject, I'm going to attach this to my car bumper:
https://drive.google.com/file/d/0B4r_VBg_qODCU2M1d...
And on a whole 'nother subject, I'm going to attach this to my car bumper:
https://drive.google.com/file/d/0B4r_VBg_qODCU2M1d...
Sunday Jun 8, 2014 #
11 AM
walk 35:00 [1] 1.61 mi (21:44 / mi) +33m 20:26 / mi
Walked around the trails at Hidden Valley, a private park/Girl Scout camp. It was open today for national trails day. We've been thinking of updating the map (we haven't used it in ~15 years) so I wore my GPS and walked all of the trails. It could be a fun sprint venue.
6 PM
run/walk 30:00 2.06 mi (14:34 / mi) +18m 14:11 / mi
ahr:58 max:72
stretch 1 [0]
PT 5:00 [1]
Followed week 4 of the couch to 5 K program. Amazing that I can't jog 5 min without getting tired! Hamstring was tired, but not sore. So maybe some progress? Tried wearing the HR monitor below my bra band for a change. Totally useless, no reading at all for most of the run.
A frustrating day trying to change out the kitchen faucet. Had difficulties removing the old faucet, and had to call in my step--father-in-law for tools and brawn. Then, discovered that the attached tubes on the new faucet were just a few inches too short to connect to our water lines. Of course, I discovered this after 6 pm and the hardware stores were all closed. So now we have no kitchen faucet until tomorrow night. Must remember to start home improvement projects on Saturday!
A frustrating day trying to change out the kitchen faucet. Had difficulties removing the old faucet, and had to call in my step--father-in-law for tools and brawn. Then, discovered that the attached tubes on the new faucet were just a few inches too short to connect to our water lines. Of course, I discovered this after 6 pm and the hardware stores were all closed. So now we have no kitchen faucet until tomorrow night. Must remember to start home improvement projects on Saturday!
Saturday Jun 7, 2014 #
4 PM
stretch 1 [0]
PT 5:00 [1]
orienteer 38:21 3.38 km (11:22 / km) +40m 10:43 / km
ahr:108 max:149
PTOC event at Antioch. I walked most of it, with a few bouts of jogging. Mike wondered if I could contain myself, and not go running off, because it was an O race. I had no problem. It was interesting that Mike feels "competition mode" any time he is on a map, and sometimes has to turn it down a notch when it's just a training session. I have the opposite problem ,and need to turn it on sometimes. Such as a local sprint where i'm walking. Made a 180 leaving 1, and had some hesitations reading the map around 4.
Then came the maze in the woods.. I was not expecting wet muddy trails and tall grass. Or stream crossings. I was wearing sneakers, not O shoes, and I was afraid to slip. And the trails were not mapped correctly, which led to lots of confusions (although the mistakes at 10 and 12 were my own, not due to the map). This section was a fun change of pace, but a bit frustrating.
Hamstring was bit sore in the middle, so I walked more after that.
After the course, it was the annual PTOC meeting and pot-luck. But a few of us left to go to a sports bar to watch the Belmont race.
route
Then came the maze in the woods.. I was not expecting wet muddy trails and tall grass. Or stream crossings. I was wearing sneakers, not O shoes, and I was afraid to slip. And the trails were not mapped correctly, which led to lots of confusions (although the mistakes at 10 and 12 were my own, not due to the map). This section was a fun change of pace, but a bit frustrating.
Hamstring was bit sore in the middle, so I walked more after that.
After the course, it was the annual PTOC meeting and pot-luck. But a few of us left to go to a sports bar to watch the Belmont race.
route
Friday Jun 6, 2014 #
11 AM
stretch 1 [0]
PT 30:00 [1]
Last office session with my therapist. They have a mini "graduation ceremony" which was fun. My flexibility is much improved, and I rated my recovery as 95%. I think I will leave the "injured" flag on until I no longer feel any discomfort after working out.
Of course, my woes pale in comparison with remembering the 70th anniversary of D Day. I thank my father (C47 pilot who towed the gliders) and all the other Allied Forces for their courage and bravery. How amazing to know that your actions changed the course of world history.
Of course, my woes pale in comparison with remembering the 70th anniversary of D Day. I thank my father (C47 pilot who towed the gliders) and all the other Allied Forces for their courage and bravery. How amazing to know that your actions changed the course of world history.
Thursday Jun 5, 2014 #
6 PM
run/walk 30:00 2.26 km (13:18 / km) +11m 12:59 / km
ahr:120 max:154
stretch 1 [0]
PT 5:00 [1]
Yeah, time to try running again! I like having the Couch to 5K app; it gives me something to do, but keeps me from going crazy and trying to run 30 minutes right off the bat. Hamstring felt fine during the run/walk intervals. My quads, on the other hand, were toast, due to yesterday's weight work out.
Finished with some PT and massage on the hamstring. Sitting here now, it feels a bit sore. We'll see how I feel tomorrow.
Finished with some PT and massage on the hamstring. Sitting here now, it feels a bit sore. We'll see how I feel tomorrow.
Wednesday Jun 4, 2014 #
stretch 1 [0]
PT 5:00 [1]
weights 30:00 [3]
Bummer day: I was supposed to run the Corporate Challenge 100 m tonight. I was really looking forward to this event, because it has the largest field (~50 women aged 50-54).
Good day: two days in a row with no hitch in the hamstring!
Also, spent some time talking with my trainer about what we can do to keep me flexible and injury-free. While also upping the intensity so I get stronger. Should be fun :)
We did assisted pull-ups today. My first attempt at pull-ups, so I would n't make the Junior Team. On the third set, I had to hold it and lower myself slowly. Ugh!
Good day: two days in a row with no hitch in the hamstring!
Also, spent some time talking with my trainer about what we can do to keep me flexible and injury-free. While also upping the intensity so I get stronger. Should be fun :)
We did assisted pull-ups today. My first attempt at pull-ups, so I would n't make the Junior Team. On the third set, I had to hold it and lower myself slowly. Ugh!
Tuesday Jun 3, 2014 #
stretch 1 [0]
PT 5:00 [1]
walk 20:00 [1]
I changed offices recently (same job, just a different building) and today I went on the official "mile walk" route. I love that I can step out of my office, and walk past a lake, crops in the field and cows grazing in the pasture. (I also see lots of cars, roads and industrial park buildings). A beautiful day, and no twinges in the hamstring. Yeah!!!
Monday Jun 2, 2014 #
6 PM
stretch 1 [0]
PT 5:00 [1]
erg 5:00 [2]
sprint drills (stretch) 5:00 [1]
Sunday Jun 1, 2014 #
3 PM
orienteer 17:00 0.89 mi (19:07 / mi) +14m 18:14 / mi
ahr:101 max:117
stretch 1 [0]
PT 5:00 [1]
(injured)
Drew myself a window course on the Robinson gym map. Took me a while to remember where I had placed the start, but after that I did fine. Felt a tweak in the hamstring around 10 minutes in (even though I was walking). Wonder when this will end?