Training Log Archive: AliC

Event: CascadeOC 2019 Ultimate Orienteer #9 – Fishtrap Lake (Ultralong)
 

Wahoo! Look who survived, uninjured a 14k orienteering course! So happy!!

When nothing hurt after yesterday's race and additional woke up feeling fine, decided to switch back up to the 14k. So glad I did. It was awesome orienteering out there, it was great to get by butt kicked by the length of the race and I had fun.

Pretty clean nav, but I was going slow. Part aerobic fitness not there, part rusty on this orienteering thing, but a major limitation was ankle/balance strength. That wasn't there and so particularly was slower the second half because of that - had to be very timid on uneven ground because I didn't trust my ankles. Had one light ankle twist, but can just barely feel it the next day, so should be fine.

C • Encouraging! 8

Medium Advanced - Splits

Event: CascadeOC 2019 Ultimate Orienteer #8 – Riverside State Park (Classic)
 

Ug. Navi-terrible. One big mistake at 2 because a bend in a trail had become a 4 way trail junction. But I should have recovered much more quickly from that than I did. Then I just totally veered off course to 4. Think it stemmed from not climbing two contours when I really should have, but an unmapped trail let me optimistically think I was somewhere I wanted to be as opposed to where I was.

Still, no pain from either knee or hip, so that is pretty gosh-darn exciting!!

White course with Tom and Sylvia. No epunch, so we made up a game where Sylvia would drop pine cones through the control flag to punch instead. =)

Run with Ueli, twice around canyon, great to catch up!

PT. Strangely, inside knee (MCL?) hurt after this.

Bah. Doing the sensible thing and downgrading myself from the 14k to 8k at this weekend's race at Fishtrap. Wish there was something in between, but think 14k is just to bold for where my body is at right now and really do have to avoid making injury worse.

Woo! Another successful run! No pain except on very end on right *outer* side of knee. Different spot than has been bugging me, so not particularly worried. Is definitely about catching up the strength on my right side.

PT

House wake up at 6:05am (Sylvia instigated), breakfast, dressing, and S off with Tom at around 7:30am letting me head out for a bike before the day became sweltering. Biked up to Mt. Tabor (3.5 mi there) for some hill reps of the roads up it. Nice to do on a Wed because it's closed to cars and so more pleasant. Good to get a hard workout in!

C • 6:05am 8

Well, that went well! No pain during run, sections that were flat were a bit faster than I've been, and I got out and did it before the day turned to 90+ degrees... sweet!

PT exercises and stretches

Ok, it's been hard to have a plan, because I still have to react to hip and/or knee becoming aggravated with training. But, might as well set out what I intend to do and adjust from there. It still seems helpful to alternate running/non-running days for injury happiness, or at least no more than 2 running days in a row. So here goes:

Mon - 4 mi run, Pilates
Tues - 4-5 mi run, some trying to go faster
Wed - morning ride, Tabor + Rocky Butte
Thurs - bike to Powell Butte, 3-5 mi run, bike back
Fri - easy, maybe elliptical in the morning?
Sat - middle distance in Spokane
Sun - long @ Fishtrap...

4 mi run, with Todd. Everything a-ok! No knee or hip pain. But still quite slow.

PT and stretching

Pilates