Running race 1:30:27* 16.83 km (5:22 / km) +64m5:16 / km ahr:159 max:175 shoes: Salomon XT Wings 3
Fun event, great course, which I ran with Dan Hoffman.
CP1 was kind of junk. In and out along a straight line. If anything, I am glad I did this at the beginning! Would have been bad for morale to do this at the end.
CP2, 3 and 4 were much better, easy to get to, straight forward and kept to trails.
Departing for CP5, we could have picked a more efficient route by taking W Calhoun Pkwy to Xerxes instead of going down Zenith. Still, this was a fast route to run. CP5 was nice, in the middle of a park.
CP6 and 7 were nice, started to notice that time was getting short.
CP8 was the most technical control form an orienteering perspective. Made a navigation error by entering the maintenance lot instead of the park entrance. Slippery boardwalk made me run gingerly, did not care to fall on my injured shoulder.
CP9 was cool but then it was the long straight back along Bryant to the GearJunkie. Ran most of it with MoBiz. Those two make a great team :-) Missed getting back in time by 27", though Dan had sprinted ahead. Waiting at a red light at Bryant and Lake without a gap in busy traffic. Dan and MoBiz had gotten there a little before me and were able to take advantage of a lull. Entering the park maintenance lot didn't help either.
Some general thoughts: I would get rid of the CP1 location and move it to somewhere else on the course, maybe E of Lake of the Isles or, even better in the area between Harriet and Calhoun to encourage runners to take the trail back instead of a city street.
Other than that, super course, super event and great people!
Biking Commuting34:58 12.7 km (2:45 / km) +46m2:42 / km ahr:132 max:152 shoes: All-City Space Horse
Tired and cold. Note to self: grab a second buff to have something dry and warm on y head after the event. Dry pavement, though!
Biking Commuting40:54 12.96 km (3:09 / km) +36m3:07 / km ahr:130 max:154 shoes: All-City Space Horse
Wet pavement but no rain! Easy ride to GJ for CITYTRAIL event.
On Monday I had my first PT appointment for the dislocated shoulder at Fairview's Athletic Medicine on University Ave. One pleasant surprise: the PT, Elizabeth Smith, is a fellow skier, even trained on the same night same location as I last year (Finn Sisu associated Vakava instead of Endurance United, to which I belong). Instant connection and glad I have someone with awareness of one of my favorite sports.
1. My shoulder will never be the same again, always loser than before, because of the stretched tendons.
2. No swimming and roller skiing for the time being.
1. I can control this by building muscle mass around my shoulder.
2. Somehow, my arm motion for poling has not been affected. I noticed this already, simply when I am swinging my arms back and forth while walking.
3. I am running, biking.
I got just a couple of exercises, one stretch and one strengthening exercises. Doesn't seem like much but I can feel the difference. There are some setbacks, like this morning at 3:00, when I woke up from a sharp pain. I must have extended the injured arm and it dropped over the side of the bed. But every day seems a little better. I feel lucky that not any more damage was done.
Biking Commuting41:42 18.02 km (2:19 / km) +69m2:16 / km ahr:147 max:205 shoes: All-City Space Horse
Beautiful morning, light breeze and above freezing. Quite a few bikes out and about. Shoulder did not feel too shabby, I can certainly bike, I just can't go down. Not planning to.
Hiking13:27  1.84 km (7:19 / km) +23m6:53 / km ahr:91 max:118 shoes: Pearl iZUMi X ALP Seek V
Used the Garmin watch to measure the distance. 1.5 km back door to front door, 1.8 km back door to back door. Nice out, though a fresh wind from the north.
Biking Commuting41:06 17.76 km (2:19 / km) +72m2:16 / km ahr:160 max:243 shoes: All-City Space Horse
Nice ride home, but much windier than this morning. They are still not done installing the reeling along the bike trail on Cedar Lake Pkwy by Brownie Lake. The trail is officially closed but no barrier is up. Quite passable.
Running48:21 8.49 km (5:42 / km) +47m5:32 / km ahr:147 max:163 shoes: Nike Air Pegasus+ 29 Trail WR
Beautiful morning, hard to believe that three days ago I was running on snow and ice: shorts this morning. Saw tons of birds (including the tiniest wren, must have been a winter wren coming through. After I got home I saw a downy woodpecker. Mellie was happy, too, got to chase quite a few squirrels and on big ol' Canada honker.