Training Log Archive: Quirkey

Event: ESOC Long-O
 

ESOC Long-O Pentland Hills
Weather forecast for rain was disbelieved in morning sun.
Decided on the short to minise risk of inflaming r leg niggles.
Carried a bag 'for practice'

Did my usual, run into an open area, look down at the 'white' on my harvey's map and ask "where the f*#k are the trees that are supposed to be here" ...... doh

Duff route choice on no1 partly as result of self-confusion above.
Didnt realise at the time but now looking over the map. i made seriosly duff route choices on half the total number of legs...

Rain was starting to come on by the end, and was absolutely pelting it in no time after that.

On the positive side, fitness must be on the way back despite navigational blunders. Third place of 28 finishers.

Jog to avoid legs tightening too much after o.
(walked to start so not logged)

Local Orienteering Event @ Gullane Dunes.

Decided i needed a means of making sure i did'nt run too fast and knacker myself before the Long-o tomorrow. (Something inside makes we always want to run faster). So shaddowed Tyler around on the Score course.
Stopped/slowed for a few secs every now and then to explain / remind about some navigation theory, but generally cruising along a reasonable pace (about what i wanted). Closer to the end i took the lead, attempting to show 'this is how it's done' saying aloud what my though processes were along the way.

Tyler seemed to get a lot out of the session. Might not be a bad idea for me to do more of this (at local events) in my role as coach.

Not even that bad in terms of technical training for me either actually (besides refreshing coaching skills ) as i needed to be on top of map position, running direction etc nearly all the time.

Some at home in the AM (inc fit roll on itb etc)
Remainder after O

Morning Podiatrist session resulted in small adjustments to my orthotics (esp RHS). Told me it should sort my knee / itb out within a few weeks (as long as i keep stretching as well of course)

Was originally planning to hit the 6pm Yoga class at the gym, but decided to 'go for one' after work. I did have one (nonalco) but soon enough noticed i'd forgotten about time, being engrossed in banter, and was too late to get to the class on time.

Sat there for ages to-ing and fro-ing in my mind. If i went training i'd feel bad about not socialising enough, and if i stayed, i'd feel guilty about not training ..... not a very healthy dilema!

Eventually convinced myself to leave in order to go do some core/strength stuff at the gym .... but ended up at home.....somehow therefore not really doing either .... doh

Twas such lovely evening i decided to skip the planned Yoga class and instead headed to Flotterstone for a walk up Turnhouse etc with the missus.

Had crackers and cheese picnic sitting at the top whilst taking in the wonderful scenery (especially northwards to distant waters and even more distant mountains).

Nearest thing to a Race / Time Trial I've done in ages.
Official time may be slower as i waited at the back to let the 'real' runners off and only started my watch when crossing the start line. Time was about 45 seconds slower than PB (set a few years ago)

Could feel tightness in R Glute during the race. Not enough speed in my legs to even try sprint finish. Being conservative i'd estimated that i'd end up something like 5:15 to 5:20, so slightly disapointed at just how unfit i actually am.

On the positive side: At least Vdot thinks I'm sub 40 for 10k
http://www.attackpoint.org/trainingpaces.jsp?vdot=...

Need to add some shorter stuff into training if i'm going to do justice to any race of 5k or under.

Would like to do Carnethy 5 and Turnhouse Hill Race next month, but i'm back to planning/ running club o-training stuff on Wednesdays. I wonder if the 'crew' would go for those at all....

WU from office to jaw bone for race reg.
Jog to start, back and forth etc
WD back to reg hut, meadows to flat (with backpack)

AM 10mins before work
Remainder between Pre-Race and at Home after.
Glute, Quad and outer shin on RHS a bit tight.

Am Jog to Inverleith Park, 2 laps and back.
Keeping between 60-70%
Only started to feel 'relaxed' after about 20mins
Included a few mobilisation exercises as i went (knee lift, heel lift, long strides, sideways 'jousting' etc all in an effort to improve gait efficiency) Realised i've not been doing these exercises on easy runs near as much as i used to.

Feeling a bit tired in the afternoon; Maybe a result of no usual coffee in the morning.
Good climbing. Managed a few 4+ routes, tho one of the '3' routes just stumped me!
Discovered that watching other folk is good for learning new techniques.

From work to Gym, then from Gym to flat.

Good blast with smaller range of exercises than usual but more reps.
Dont think my lower back is too fond of twisting torso moves (except when i keep my legs well bent)

Extra on glutes, quads (inc fit rolling around itb)

Aware of outside of R lower leg tugging, though not affecting performance.

Rolling golf ball on soles of my feet at home, as most days for the past month or so too (not timed)

Weight : 71.3 kg

Body Fat: 10.3%
So that's a 1.8% reduction of total from 12.1% in just over 2 weeks.
{15% relative reduction}

Weight has stayed the same (up by 0.1kg actually), so training and diet are turning flab into muscle quite effectively.