Training Log Archive: maprunnerIn the 30 days ending Sep 30, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Sep 30, 2014 #
PT 1 [1]
stretch 1 [0]
cycle 45:00 [2]
Huge wind out of the south, meant I felt like I was hardly pedaling up the Kasold hill
Monday Sep 29, 2014 #
stretch 1 [0]
PT (office) 15:00 [1]
Visited my PT today. The shoulder is progressing nicely; we're dropping down to once-a week visits next week.
I told him about my hamstring woes, and he said it sounded as if the problem was in my back somewhere, just manifesting in the hamstring. He did a through assessment and we concluded:
weak left glute
stiff back
So he gave me some more stretches and exercises to help those issues. I was relieved to hear that the hamstring was not really bad (although I guessed that, it didn't hurt today at all). I'm also relieved that I can compete this weekend and not worry about potential further damage.
So I took a look at who will be running in F50 this weekend (champs eligible). I don't know much about Keg or Laurie Collinsworth. And I don't know Jackie Novkova. I'm looking forward to seeing Kissy, Heidi, Smoke, Eileen and Oslug again. (Will miss Linear Ice, barb, smittyo and pegggyd, among others).
So, who is the favorite for the wins? My money is on Eileen. Your thoughts?
I told him about my hamstring woes, and he said it sounded as if the problem was in my back somewhere, just manifesting in the hamstring. He did a through assessment and we concluded:
weak left glute
stiff back
So he gave me some more stretches and exercises to help those issues. I was relieved to hear that the hamstring was not really bad (although I guessed that, it didn't hurt today at all). I'm also relieved that I can compete this weekend and not worry about potential further damage.
So I took a look at who will be running in F50 this weekend (champs eligible). I don't know much about Keg or Laurie Collinsworth. And I don't know Jackie Novkova. I'm looking forward to seeing Kissy, Heidi, Smoke, Eileen and Oslug again. (Will miss Linear Ice, barb, smittyo and pegggyd, among others).
So, who is the favorite for the wins? My money is on Eileen. Your thoughts?
C • Wins 17
Sunday Sep 28, 2014 #
10 AM
stretch 1 [0]
run/walk warm up/down 20:00 [1]
run race 26 [1] 0.1 km (4:20 / km)
(injured)
Kansas Senior Olympics.
I had signed up (months ago) to run the 100m and 50m. I knew that I was not in sprint shape (no practice this summer) so I never planned to sprint all out. But I thought, since my shoulder is getting better, that I might try to run as fast as I could.
Until yesterday, when the hamstring started acting up again. I'd rather stay healthy for the upcoming O meets.
Just FYI, I pulled half of a contact out of my eye this morning. No idea if the other half was still in, but I suspected it was. That explains the pain I felt yesterday.
The event information was severely lacking, and I had no idea what time I was running. All I knew was that the races started at 10, so I showed up about 9 am. Finally saw the start list: 100m: 11:15. 50m: 2:30 pm. Ugh! decided not to spend the whole day in Topeka just for the 50m.
Walked a bit to warm up, just to prevent any further injuries. Then I stretched and did some jogging on the field. Then I tried a few sprint-like steps to see how the hamstring reacted: not good. So, no fast running today.
Which was scary, because there were 4 women registered for age 50-54! Would I make the qualification for next year's nationals? Talked to the other women and found out that one of them was from Missouri. Whew, I was safe!
As we are called to the line, my "half contact" acted up and my eye hurt like hell and started tearing. Great! Why me? Two days in a row, at exactly the wrong time?
So I jogged 100 m with my eye tearing and unable to see. My hamstring felt fine, and I finished in 25.6 seconds, in 4th place of course. But I am now eligible to compete in the national senior games in Minneapolis next July (The winner of my age group was 19 seconds; I could've dominated if I wasn't injured :)
Came home and iced the hamstring, just to be extra cautious. It will be interesting to see how it feels next weekend. (Edit: yes, I did remove the half contact, right after the race.)
I had signed up (months ago) to run the 100m and 50m. I knew that I was not in sprint shape (no practice this summer) so I never planned to sprint all out. But I thought, since my shoulder is getting better, that I might try to run as fast as I could.
Until yesterday, when the hamstring started acting up again. I'd rather stay healthy for the upcoming O meets.
Just FYI, I pulled half of a contact out of my eye this morning. No idea if the other half was still in, but I suspected it was. That explains the pain I felt yesterday.
The event information was severely lacking, and I had no idea what time I was running. All I knew was that the races started at 10, so I showed up about 9 am. Finally saw the start list: 100m: 11:15. 50m: 2:30 pm. Ugh! decided not to spend the whole day in Topeka just for the 50m.
Walked a bit to warm up, just to prevent any further injuries. Then I stretched and did some jogging on the field. Then I tried a few sprint-like steps to see how the hamstring reacted: not good. So, no fast running today.
Which was scary, because there were 4 women registered for age 50-54! Would I make the qualification for next year's nationals? Talked to the other women and found out that one of them was from Missouri. Whew, I was safe!
As we are called to the line, my "half contact" acted up and my eye hurt like hell and started tearing. Great! Why me? Two days in a row, at exactly the wrong time?
So I jogged 100 m with my eye tearing and unable to see. My hamstring felt fine, and I finished in 25.6 seconds, in 4th place of course. But I am now eligible to compete in the national senior games in Minneapolis next July (The winner of my age group was 19 seconds; I could've dominated if I wasn't injured :)
Came home and iced the hamstring, just to be extra cautious. It will be interesting to see how it feels next weekend. (Edit: yes, I did remove the half contact, right after the race.)
4 PM
PT 1 [3]
Saturday Sep 27, 2014 #
3 PM
stretch 1 [0]
PT 1 [1]
run/walk 18:00 [1] 1.53 km (11:47 / km) +21m 11:02 / km
ahr:112 max:126
orienteer 20:30 2.56 km (8:01 / km) +91m 6:49 / km
ahr:151 max:159
run/walk 18:00 [1] 1.42 km (12:40 / km) +9m 12:17 / km
ahr:128 max:139
Orienteering practice on west campus. Mike drew me a course (including some artificial barriers). Got a late start and it was hot. As I started to walk to west campus, I felt a twinge in my hamstring. WTF??? It's been months since I had any problems with the hamstring. Why now? Just before two big competition weekends????
And then as I got ready to start, my contact started to hurt. WTF? I tried moving my eye around a bit and it settled down. I started the course. As few yards in, the contact again! I ran with one eye shut and tearing for the first two controls. Very distracting. It was fine for the rest of the course.
I kept hoping the hamstring would loosen up but it didn't. So I decided to be prudent and cut the course short.
Home to ice and ibuprofen. The hamstring "pain" is mild, but why the fuck is it there at all?? Terrible timing. I'm pissed.
(route will be added later)
And then as I got ready to start, my contact started to hurt. WTF? I tried moving my eye around a bit and it settled down. I started the course. As few yards in, the contact again! I ran with one eye shut and tearing for the first two controls. Very distracting. It was fine for the rest of the course.
I kept hoping the hamstring would loosen up but it didn't. So I decided to be prudent and cut the course short.
Home to ice and ibuprofen. The hamstring "pain" is mild, but why the fuck is it there at all?? Terrible timing. I'm pissed.
(route will be added later)
Thursday Sep 25, 2014 #
PT 1 [1]
stretch 1 [0]
weights 30:00 [3]
Knee and shoulder felt a bit sore today after yesterday's effort, so we took it easier tonight at training.
Wednesday Sep 24, 2014 #
9 AM
walk 1:30:00 [1] 7.32 km (12:17 / km) +93m 11:33 / km
It seemed like an OK holiday, with Magnus and Greg coming for the MTBO tour, so I took the day off work (plus I have vacation time I need to burn :)
Decided I wanted a longer session on my feet, to see how my shoulder will hold up during the upcoming competitions. But I still wanted to take it easy, so I went for a long hike instead of a run. Had to carry a stick to knock down spider webs on the way out (which tired my shoulder) but then there were no webs on the way back.
It was so wonderful to see Magnus again. I wish we had more time to visit. The presentation went well (13 attendees, including some folks who have never orienteered). Then a big group of us went out to dinner. Stayed up late talking to Greg. All in all, a fun visit but way too short.
It's cool how this is turning into OK "homecoming" month. Mook was here last weekend; Magnus last night; Raymond and Jenny are going to be at Rochester and Ottawa. Yeah for eternal clubmates !
Decided I wanted a longer session on my feet, to see how my shoulder will hold up during the upcoming competitions. But I still wanted to take it easy, so I went for a long hike instead of a run. Had to carry a stick to knock down spider webs on the way out (which tired my shoulder) but then there were no webs on the way back.
It was so wonderful to see Magnus again. I wish we had more time to visit. The presentation went well (13 attendees, including some folks who have never orienteered). Then a big group of us went out to dinner. Stayed up late talking to Greg. All in all, a fun visit but way too short.
It's cool how this is turning into OK "homecoming" month. Mook was here last weekend; Magnus last night; Raymond and Jenny are going to be at Rochester and Ottawa. Yeah for eternal clubmates !
Tuesday Sep 23, 2014 #
stretch 1 [0]
PT 1 [1]
Monday Sep 22, 2014 #
11 AM
PT (office) 15:00 [1]
Pretty humbling to get tired doing an exercise with 1 lb weights.
5 PM
stretch 1 [0]
cycle 1:00:00 [2] 17.94 km (3:21 / km) +89m 3:16 / km
Went for an hour ride tonight. This felt good, after a stressful day at work, where we found out that our company had just been sold. I'm not too stressed (this is my 4th buyout in my career, so I'm used to it) but many others around me were stressed, so it was an interesting day.
Didn't go much further on the way out, but I must have been pushing hard on the way back. Plus there was no wind tonight. Result: a distance PR!
Didn't go much further on the way out, but I must have been pushing hard on the way back. Plus there was no wind tonight. Result: a distance PR!
Sunday Sep 21, 2014 #
10 AM
stretch 1 [0]
PT 1 [1]
run/walk 50:00 5.5 km (9:05 / km) +37m 8:47 / km
ahr:111 max:162 (injured)
I went for a jog/walk on the Clinton trails while Mook and Spike went off on their own. I threw in some walk breaks, as recommended by my PT, to give my shoulder a break. Everything felt fine.
A rare day: saw tons of hikers on the trails, including families with young kids, older folks, and college students. Wonder if we should have NOW 2015 on the Overlook trails, instead?
HR monitor woes continue. I still wear it, because i want the ground contact and oscillation data. But I can't use it for HR data. I put the strap on at the start (with electrode gel) and didn't touch it the whole run. It stayed low until I started sweating, then mysteriously started the decline again later in the run. No rhyme or reason to this.
A rare day: saw tons of hikers on the trails, including families with young kids, older folks, and college students. Wonder if we should have NOW 2015 on the Overlook trails, instead?
HR monitor woes continue. I still wear it, because i want the ground contact and oscillation data. But I can't use it for HR data. I put the strap on at the start (with electrode gel) and didn't touch it the whole run. It stayed low until I started sweating, then mysteriously started the decline again later in the run. No rhyme or reason to this.
Saturday Sep 20, 2014 #
Note
NOW event on campus. Lots of walking around, including putting out a few close controls. Glorious fall day, but still had a low turnout. We survived having the KU football schedule changed (it was supposed to be on Friday night). At least Burge Union was still open (for rest rooms).
Only two first-timers and two relative newbies (Although one first-timers was Wendy Frankowski, our newest OK member, aged 3 months.) Great turnout of OKers, with unexpected appearances by Mook, Grover, Carolyn and Steve Hitchcock. The OUSA prizes were a big hit: the Icebug shoes fit Sandy's son Simon; and Matt Q appreciated getting the OUSA membership.
Only two first-timers and two relative newbies (Although one first-timers was Wendy Frankowski, our newest OK member, aged 3 months.) Great turnout of OKers, with unexpected appearances by Mook, Grover, Carolyn and Steve Hitchcock. The OUSA prizes were a big hit: the Icebug shoes fit Sandy's son Simon; and Matt Q appreciated getting the OUSA membership.
Friday Sep 19, 2014 #
PT 1 [1]
stretch 1 [0]
cycle 40:00 [2]
Thursday Sep 18, 2014 #
6 PM
run/walk 25:00 [2] 2.97 km (8:26 / km) +18m 8:11 / km
ahr:60 max:72
stretch 1 [0]
PT 1 [1]
Short jog to test out the shoulder. A couple of twinges, but mostly OK. We'll see how it feels tomorrow.
Wednesday Sep 17, 2014 #
11 AM
PT (Office) 15:00 [1]
Range of mobility is improving.
5 PM
stretch 1 [0]
Nordic track 15:00 [2]
weights 30:00 [3]
Tuesday Sep 16, 2014 #
PT 1 [1]
stretch 1 [0]
Monday Sep 15, 2014 #
11 AM
PT (office) 15:00 [1]
(injured)
Shoulder hurts a bit more today than it has recently. Might have something to do with unscrewing the storm door yesterday :) Must remember to do things in small doses....
Sunday Sep 14, 2014 #
3 PM
orienteer 45:00 [1]
(injured)
Checking control locations for our NOW event
6 PM
PT 1 [1]
Saturday Sep 13, 2014 #
12 PM
PT 1 [1]
stretch 1 [0]
sprint drills (stretch) 10:00 [1]
walk 20:00 [3]
Exploring the Haskell art fair, and the campus. I had never been to either before! I missed my chance to get an Indian taco (I had just eaten breakfast and wasn't hungry)
4 PM
cycle 1:00:00 [0] 16.84 km (3:34 / km) +86m 3:28 / km
Perfect fall-like day, tons of folks out on the bike path. I felt good, although I didn't set a new distance record. Had to wait for a stretch limo on the way back; it was trying to maneuver around the arboretum roads (had dropped off a wedding party for photos).
Thursday Sep 11, 2014 #
PT (office) 15:00 [1]
Wednesday Sep 10, 2014 #
PT 1 [1]
stretch 1 [0]
weights 30:00 [3]
Tuesday Sep 9, 2014 #
PT 1 [1]
stretch 1 [0]
run/walk 30:00 [2]
Monday Sep 8, 2014 #
11 AM
PT (Office) 15:00 [1]
Sunday Sep 7, 2014 #
1 PM
orienteer 40:00 [1] 3.05 km (13:06 / km) +43m 12:14 / km
ahr:80 max:123 (injured)
Orienteering on Daisy Hill. We will be using this map for our NOW event, and I wanted to check out the construction areas, and any other changes to the map. I drew the out of bounds areas while I was out there. Only had to alter course once, in the NW section. Walked the whole way, decided to take a week off from running to help the shoulder heal. Line O was good, made me concentrate on a familiar map. route
6 PM
PT 1 [1]
Saturday Sep 6, 2014 #
10 AM
cycle 1:15:00 [1]
Mike and I went for ride on the levee today. It was a postcard-perfect day, with sunny skies and cool temps. We also explored a bit, since I always like to do something different. I had never ridden on the levee before, or gone west of the Mass St bridge (didn't even know you could ride under the bridge!). Stopped in the boat ramp park on the way back (does it really close at 1:30 pm? Who checks? Why such an odd time?) We thought about going further, but I decided it was enough for my shoulder for today.
6 PM
stretch 1 [0]
PT 1 [0]
sprint drills (Stretch) 10:00 [1]
Friday Sep 5, 2014 #
PT 1 [0]
Thursday Sep 4, 2014 #
PT 10:00 [1]
(injured)
Ah, the injured flag is back. This one is annoying: rotator cuff tendinitis. No trauma, just overuse. I first felt a tweak about two months ago (when I was reaching for something on the floor of my car). It was sore off and on after that, but no big deal. Then last Friday, as I was taking off my shirt, I felt another tweak and this one hurt. So I went to a physical therapist today (yeah, no need for a prescription in KS any more!) to confirm what I suspected.
He suggested this is an overuse injury, and last week was just the final straw. Don't know if it was due to increased weight work, starting back with sprint drills, stepping up my running or all of the above. Just bummed that it wasn't caused by a cool fall, like walk :)
Shouldn't impact my training too much. He suggested PT exercises, shorter runs, and no overhead weight work for a week or two. I can do that.
He suggested this is an overuse injury, and last week was just the final straw. Don't know if it was due to increased weight work, starting back with sprint drills, stepping up my running or all of the above. Just bummed that it wasn't caused by a cool fall, like walk :)
Shouldn't impact my training too much. He suggested PT exercises, shorter runs, and no overhead weight work for a week or two. I can do that.
Wednesday Sep 3, 2014 #
12 PM
run/walk (C25K) 30:00 [1]
5 PM
stretch 1 [0]
weights 30:00 [3]
cycle (recumbant) 30:00 [1]
Monday Sep 1, 2014 #
10 AM
stretch 1 [0]
orienteer 52:32 5.5 km (9:33 / km) +23m 9:21 / km
ahr:120 max:148
I wanted to do something different and explore today, so Mike and I went to Gage Park in Topeka. Mike drew a control picking course. This was fun. It required me to stay focused on a boring map.
i tried to run the whole time, but I couldn't. Legs were tired from yesterday.
Some difficulty with 49. It seemed off line at the time, but I didn't realize my mistake until I looked at my track. Mike started to film me at 55 (asked me to take a zig zag route, see video below). And I decided that the dog guarding 56 was not to be messed with, so I left him alone.
route
Mike's video
I also figured out one more piece of the HRM puzzle. I had to stop near 42 to wait for the train to pass. My HRM was working fine until then. After I stopped, it started the "slow decline" t hat I often see. It happened Saturday, too. Weird.
i tried to run the whole time, but I couldn't. Legs were tired from yesterday.
Some difficulty with 49. It seemed off line at the time, but I didn't realize my mistake until I looked at my track. Mike started to film me at 55 (asked me to take a zig zag route, see video below). And I decided that the dog guarding 56 was not to be messed with, so I left him alone.
route
Mike's video
I also figured out one more piece of the HRM puzzle. I had to stop near 42 to wait for the train to pass. My HRM was working fine until then. After I stopped, it started the "slow decline" t hat I often see. It happened Saturday, too. Weird.