Training Log Archive: AdventureGirl!In the 7 days ending Sep 5, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||
Wednesday Sep 5, 2018 #
4 PM
Cycling (Spinning ) 10:00 [1]
Easy spin after some dry needling/stimulation work on my calf. The chiro said that the issue is coming from the outside of my calf being too tight and fatiguing early so that puts more strain on the medial side to compensate. Some tightness in the foot/ankle that doesn't allow my big toe to take any of the blow from the overpronation. Makes sense since my outer calves got sore prior to JWOC and then the tendon got sore.
Next steps:
- Intrinsic foot strengthening
- heavy eccentric loading heel raises
Next steps:
- Intrinsic foot strengthening
- heavy eccentric loading heel raises
5 PM
Strength 25:00 [2]
ahr:110 max:166
First lift in a long time woooo.
Did only 2 sets to make sure my leg would be ok. It felt fine, just kind of funny since it felt so fatigued but I hadn’t done anything! (Just the stimulation)
Chin ups have gone downhill since May :( and my hands were so sore lol.
Then some core and foot exercises.
Did only 2 sets to make sure my leg would be ok. It felt fine, just kind of funny since it felt so fatigued but I hadn’t done anything! (Just the stimulation)
Chin ups have gone downhill since May :( and my hands were so sore lol.
Then some core and foot exercises.
Tuesday Sep 4, 2018 #
Note
Hello hello some news.
Saw our athletic therapist today and she noticed that where I’ve had my pain on my leg and where the injections have been that there is almost a small dent. Compared to my other leg, there is a small amount of muscle atrophy (loss of muscle) in that area and around my soleus. The muscles, tendons, and all of the other things traveling behind the ankle and into the foot have gotten ‘matted down’ and sticking to the bone. The muscles and tendons are all working like normal though which is really good!
Next steps:
1. Whole foot and lower leg exercises. And a lot of reps. #feeltheburn
2. May have dry needling done to stimulate the muscle.
3. Run with pain as a guide. Sharp pain = stop.
4. Reduce running mileage. One run workout a week for now. Lots of x training.
5. Stay positive!
Saw our athletic therapist today and she noticed that where I’ve had my pain on my leg and where the injections have been that there is almost a small dent. Compared to my other leg, there is a small amount of muscle atrophy (loss of muscle) in that area and around my soleus. The muscles, tendons, and all of the other things traveling behind the ankle and into the foot have gotten ‘matted down’ and sticking to the bone. The muscles and tendons are all working like normal though which is really good!
Next steps:
1. Whole foot and lower leg exercises. And a lot of reps. #feeltheburn
2. May have dry needling done to stimulate the muscle.
3. Run with pain as a guide. Sharp pain = stop.
4. Reduce running mileage. One run workout a week for now. Lots of x training.
5. Stay positive!
4 PM
Running warm up/down 17:00 2.53 km (6:44 / km) +19m 6:29 / km
ahr:162 max:185 shoes: Saucony Guide ISO
Had to run faster to catch up to the team since I biked over halfway to the workout place.
Dynamic stretching.
Dynamic stretching.
Running 25:23 4.37 km (5:48 / km) +24m 5:39 / km
ahr:171 max:190 shoes: Saucony Guide ISO
10min tempo at 4:15mpk pace
Rest 5mins ish
5xhills
Felt sooo good on the tempo!! Hills were good too but this humidity man, holyyyy.
So happy to have been able to do this workout with no pain! Really enjoying these new orthotics.
Rest 5mins ish
5xhills
Felt sooo good on the tempo!! Hills were good too but this humidity man, holyyyy.
So happy to have been able to do this workout with no pain! Really enjoying these new orthotics.
Running 17:00 3.44 km (4:56 / km) +13m 4:51 / km
ahr:173 max:188 shoes: Saucony Guide ISO
Leg started on the cool down. A sudden sharp pain so I called it in. Still happy to have been able to do the workout!
Monday Sep 3, 2018 #
10 AM
Running 10:00 1.85 km (5:24 / km) +5m 5:20 / km
ahr:161 max:173 shoes: Saucony Guide ISO
Testing out new orthotics. 10mins felt ok.
11 AM
Cycling (Spinning ) 1:00:00 [2]
ahr:119 max:145
Sunday Sep 2, 2018 #
Water running 30:00 [2]
River run at training camp with some of the gals! We moved a solid 10m with the current.
6 PM
Cycling (MTB) 1:10:00 18.91 km (16.2 kph) +215m
ahr:127 max:166 shoes: Specialized Camber MTB
To Iroquois and back but the single track trails were overgrown so did a loop on the other side instead.
Saturday Sep 1, 2018 #
10 AM
Running 56:30 11.0 km (5:08 / km) +36m 5:03 / km
ahr:173 max:186 shoes: Saucony Guide ISO
Long run with the xc team at our training camp. Some nice trails up here in Frankford. Leg felt so good... until 20mins in. It was bearable until 35 and then at 50 it just really sucked. I could stop and walk and stretch and it got a little better for 2-3 mins but it just really felt awful.
Great.
Gonna try some new orthotics and see how they go. I definitely shouldn’t have had the second cortisone injection so close to competing.
Great.
Gonna try some new orthotics and see how they go. I definitely shouldn’t have had the second cortisone injection so close to competing.
Friday Aug 31, 2018 #
Core 25:00 [2]
Thursday Aug 30, 2018 #
Paddling (SUP) 45:00 [1]
We were out for a good two hours and it was windy but only logging 45mins. Good core workout but even better for calf and foot strength!