Training Log Archive: AdventureGirl!In the 7 days ending Sep 10, 2018:
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Monday Sep 10, 2018 #
5 PM
Strength 35:00 [2]
ahr:109 max:164
Strength and core and ankles. Foot exercises and eccentric heel raises on a step earlier in the day.
Sunday Sep 9, 2018 #
Note
Foot exercises and eccentric heel raises
Plan is to race at the Western Invite on the 22nd, a Chicago Invite on the 29th, and our Bayfront meet on Oct 12th for xc. And OUA and USports too hopefully!
Plan is to race at the Western Invite on the 22nd, a Chicago Invite on the 29th, and our Bayfront meet on Oct 12th for xc. And OUA and USports too hopefully!
1 PM
Running long 1:07:00 11.9 km (5:38 / km) +222m 5:09 / km
ahr:162 max:179 shoes: Saucony Guide ISO
Rail trail to monarch out to the valley. Trying not to get too exited about this fall-ish weather!
Yesterday I was on my feet for about 11 hours which normally would have made my lower leg super achy and painful but I ran all the way until 57mins today before I had any pain at all!
Yesterday I was on my feet for about 11 hours which normally would have made my lower leg super achy and painful but I ran all the way until 57mins today before I had any pain at all!
Saturday Sep 8, 2018 #
11 AM
Running 18:00 3.45 km (5:13 / km) +82m 4:40 / km
ahr:162 max:180 shoes: Saucony Guide ISO
Nice run before doing a 3 hour nav clinic. Not much pain in my leg just ache-y.
Friday Sep 7, 2018 #
Cycling (Spinning ) 1:00:00
ahr:149 max:179
2x HIIT class sweat fest.
Core 25:00 [1]
Core plus foot exercises and eccentric heel raises.
Thursday Sep 6, 2018 #
Cycling (Spinning ) 1:10:00
ahr:132 max:166
Foot exercises this am. Getting easier to move my big toe alone.
WU
4x5mins with 2:30 rest
CD
Calf feels tender but not sore. Area where I’ve been having pain isn’t as intense but still tender. Inner hamstring where I had some active release yesterday too is sore.
WU
4x5mins with 2:30 rest
CD
Calf feels tender but not sore. Area where I’ve been having pain isn’t as intense but still tender. Inner hamstring where I had some active release yesterday too is sore.
5 PM
Running 10:00 2.13 km (4:41 / km) +2m 4:40 / km
ahr:153 max:169 shoes: Saucony Guide ISO
Our for a lil rip since class ended early. Wanted to see how my leg was doing. During the run there wasn’t really any pain in the regular spot, maybe a little achy. Then by 9 mins I could feel some stiffness where I had the stim in my calf. After the run the regular spot isn’t very sore like it normally is!
Probably a little too fast for a testing-it-out run but I was having fun.
Probably a little too fast for a testing-it-out run but I was having fun.
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!