Training Log Archive: KatIn the 30 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Hiking 20:00 [2] 1.88 km (10:38 / km) +279m 6:06 / km
shoes: Asics 2008
Walking on the treadmill, first at 5.4 km/hr, then gradually moved up to 5.9 km/hr. Looked at yet another course on Boggs Mountain. I'm getting better (or at least quicker) at choosing route choices.
Cross-Training (stepper) 20:00 [2]
Boring, but at least I'm getting better at this too.
Stretching 5:00 [0]
Saturday Nov 29, 2008 #
Cross-Training (stepper) 10:00 [1]
Strength Training (gym) 1:00:00 [1]
All the usual stuff. My legs were so tired at the end!
Stretching 5:00 [0]
Note
I have an appointment with a sports doctor on Monday. Hopefully an accurate diagnosis of my left foot can be made then. It seemed to be recovering well the first two weeks after the fall, but now it's been the same for a while. I assume this is because the ankle injury healed rapidly, to the point where I feel totally safe walking without an ankle brace indoors, but the achilles is a bigger problem. I hope to hear something good, or at least something definite, about it on Monday.
Friday Nov 28, 2008 #
Note
Boris and I are engaged now!
EDIT: Since some people requested more detail, here is the "story":
Boris proposed to me last evening. He was planning on doing this on my birthday next Saturday, perhaps while taking some romantic walk in Stockholm, but yesterday the moment seemed right. Perhaps the moment seemed right to me as well, because about fifteen seconds before he asked me, I knew he would. I could feel his heart beating. "Will you marry me?" he asked. I smiled, and then I said yes.
EDIT: Since some people requested more detail, here is the "story":
Boris proposed to me last evening. He was planning on doing this on my birthday next Saturday, perhaps while taking some romantic walk in Stockholm, but yesterday the moment seemed right. Perhaps the moment seemed right to me as well, because about fifteen seconds before he asked me, I knew he would. I could feel his heart beating. "Will you marry me?" he asked. I smiled, and then I said yes.
C • :-) 1
Hiking 15:00 [2] 1.3 km (11:32 / km) +200m 6:31 / km
Walking on the treadmill again with the map.
Cross-Training (stepper) 20:00 [1]
Strength Training (core+stability) 10:00 [1]
Stretching 4:00 [0]
Thursday Nov 27, 2008 #
Strength Training 36:00 [1]
Circuits with the club.
Wednesday Nov 26, 2008 #
Running 30:00 [2] 2.92 km (10:16 / km) +433m 5:54 / km
shoes: Asics 2008
Same treadmill workout as last time, at 15% grade. 8 minutes "warm-up" at 5.4 km/hr walking, then 10x{1 min at ~7 km/hr, 1 min at 5.4 km/hr}. Then 2-minute cool-down at 4 km/hr. Looked at the Boggs Mountain map again. It's starting to seem familiar.
Cross-Training (stepper) 10:00 [1]
Strength Training 15:00 [1]
Stretching 5:00 [0]
Note
I hurt my achilles again while walking today. No matter how carefully I step onto the ice, if it's really slippery, I'm still going to slip. It's been hurting more after that. This injury has not really gotten better in the past week. :(
Monday Nov 24, 2008 #
Cross-Training (stepper) 10:00 [1]
Strength Training (gym) 1:00:00 [1]
It was really fun going to the gym today, since it was snowing all day and it felt like an adventure just to get out the door and into a foot of white flakes.
Stretching 5:00 [0]
Sunday Nov 23, 2008 #
Running (treadmill) 30:00 [2] 2.9 km (10:21 / km) +436m 5:54 / km
I started by walking quickly on the treadmill, at 15% grade. Then gradually I moved up the speed during the first ten minutes, and then when that felt alright, I did 8-9*{1 minute at around 6.8-7 km/hr, 1 min at 5.4 km/hr). The fast minutes I was almost running. Due to the steep incline, I didn't have to push off the back of the foot so much and I felt more stable, so I was actually able to do some really, really slow running and get my heart rate up! During each recovery minute, I looked at one leg of a middle course that Boris drew for me on the Boggs Mt. map. Good training.
Cross-Training (stepper) 10:00 [1]
Right after the treadmill, I climbed onto the stepper for 10 minutes at level 7-9.
Strength Training 18:00 [1]
Core+stability.
Stretching 5:00 [0]
Note
Boris tried the "Thompson Test" on me today. He squeezed my calf muscles while I was lying face down, and indeed, my left foot is not as responsive as my right. :( I hope that it will keep improving, but I am also worried about it becoming a long-term injury. The websites I've seen about achilles tendon rupture freak me out.
Friday Nov 21, 2008 #
Cross-Training (stepper) 10:00 [1]
Did my warm-up on the step machine, mostly level 9-10. This felt good, and hard! I was not favoring my injured side, and I stopped after 10 minutes only because my legs felt tired. This is good hill training - will definitely do more of this!
Strength Training (gym) 50:00 [0]
Did most of the usual gym exercises and even managed to do the one-legged squats with 6kg weights in each hand. Was careful to avoid using my hamstrings too much, though, as they were tired from yesterday.
Stretching 5:00 [0]
Thursday Nov 20, 2008 #
Strength Training 40:00 [1]
I did circuit training with the club this evening! I walked to the training with the help of Boris' ski poles and did not have any falls. My foot is definitely much better now than it was a week ago. I can almost walk normally and I can rise up onto my toes about halfway up. Mari took another look at it today. Her current verdict is that I must have torn my achilles tendon somewhat when I fell since the pain in the back of the foot is still there. Fortunately it is improving, so I hope that complete recovery will be possible in a few weeks. I want to run again!
Wednesday Nov 19, 2008 #
Note
(injured)
The rain froze over night and it snowed this afternoon, so biking was terrifying. I ended up walking after a while, but despite going slowly and being careful, I still slipped on some ice and hurt my ankle (again!). It wasn't as bad as the first time and I could walk again after about a minute, but the whole situation sucks. I wish the ice and snow would go away!
Tuesday Nov 18, 2008 #
Strength Training 1:00:00 [1]
Evening gym session. Getting stronger and maintaining some sanity after a tough day.
Stretching 5:00 [0]
Note
(injured)
I can more or less walk now and this does not seem to make my ankle worse, but it hasn't gotten significantly better over the last few days either. It's not even really the ankle that's the problem, but the ligaments or tendons that are at the back of the foot. I can't use my calf muscle without feeling pain there, so it is difficult to push off this foot, to walk down stairs, or to try and stand up on my toes. Worse, the Swedish weather is slowing down recovery with daily rain/snow and cold. I practically fell off my bike twice today and felt unstable when walking most of the time because of the slippery pavement. ARGH!!!! I need to invest in some snow tires and some shoes with metal spikes for walking around in.
My current plan is to go to the gym three times this week and not attempt any other type of training for now. Then I'll assess the situation again.
My current plan is to go to the gym three times this week and not attempt any other type of training for now. Then I'll assess the situation again.
Sunday Nov 16, 2008 #
Orienteering 1:00:00 [1]
Walked parts of the Venice Street Race. I showed up to the start in jeans and took a couple of breaks during my walk to buy some fruit and look at jewelry. I was actually out for almost two hours, but I was walking very slowly by the end and only an hour of this was quality orienteering training. I even made a mistake! I was walking to #3 and planning ahead at the same time, so I missed the right turn I was supposed to make. I wonder how well I could have done if I could run. On one hand, I would not have been reading five controls ahead, so my mistake to #3 would almost surely have been avoided. On the other hand, I would have less time to think about route choices, so perhaps I would take suboptimal routes or make other mistakes. I'll have to come back and do this race again when I am healthy!
Thursday Nov 13, 2008 #
Strength Training 54:00 [1]
Went to the gym again this morning. This ankle injury gives me the opportunity to focus on doing strength training without worrying about being too tired while running. In high school, I had my best ever swim season after spending several months doing only weight lifting, so perhaps that can happen this year with orienteering.
Stretching 5:00 [0]
Monday Nov 10, 2008 #
Cross-Training (stepper) 6:00 [1]
This felt nice, but I couldn't do it for much longer because I was definitely favoring my left side.
Strength Training 40:00 [1]
Such progress! I managed to limp around today (slowly) wearing an ankle brace and biked to work and then to the gym with Boris. I did all the exercises that didn't involve my left calf or ankle. Felt great!!!
Stretching 5:00 [0]
Sunday Nov 9, 2008 #
Strength Training 20:00 [1]
Boris and I downloaded "pilates for dummies" and did it together this evening. I skipped some exercises because of my ankle, but most were doable. It felt nice after sitting around for several days!
C • Sympathy 10
Note
(injured)
My ankle is a lot less swollen, which is progress, but the calf muscle seems to hurt just as much.
Saturday Nov 8, 2008 #
Note
(injured)
My ankle feels a bit better and I can actually put some weight on that foot now, but my pulled/torn calf muscle hurts whenever I move. I hope it will heal in a few weeks and not become a lingering injury.
Friday Nov 7, 2008 #
Note
(injured)
My very uneducated opinion is that my hamstring and achilles are fine, but I have seriously stretched or torn every ligament there is in my ankle. There is pain on every side. Certainly no running for a while, and in the meantime I'm getting around on crutches. But at least what's bad for my training is good for my work! I'm going to be ultra productive this week! :)
Thursday Nov 6, 2008 #
Note
(injured)
I went about fifty meters from the house today before slipping on a frost-covered smooth rock and falling. The first part was a terrible ankle twist. The second part was pulling my calf and hamstring muscles when turning and trying to compensate for the ankle. Fortunately, Boris came less than a minute later and carried me up three flights of stairs to our apartment. The ankle is really swollen and everything around it (especially the back part of it) hurts, but it is hard to assess just how bad the damage is because I've never had such a bad ankle sprain before and I have a high pain tolerance. Time will tell.
C • oh no! 10
Wednesday Nov 5, 2008 #
Running 50:00 8.25 km (6:04 / km)
ahr:142 max:174 shoes: Asics 2008
Backbana hill intervals right before lunch. Warm-up was 17:25 to the south end of the ridge. I was disappointed with the first interval (3:15) because the section of trail I used had too many roots in the beginning and a gradual downhill at the top. So then I tested another section, which was a short loop with one flat section on top of the ridge, one at the bottom, and a short but very steep hillside in between. I did the following sequence three times: run along the bottom, up the hill, run along the top, down the hill, run along the bottom, up the hill, run along the flat, STOP, walk/jog down the hill, repeat. Distance was just over 500 meters and climb was 35 meters. Times were 2:32,2:38,2:39 (first one was slightly shorter). I was really pleased with this loop! Then I did one last uphill only (45'') and headed back to the office.
Tuesday Nov 4, 2008 #
Running 1:28:59 12.0 km (7:25 / km)
ahr:140 max:168 shoes: 2008 VJ Integrators
Club line-O on Nåsten. I was expecting this to be an easy, social run, but there were not that many people at the training, so I wound up leading a group of girls and then a while later it was just me and Inga. It felt like half of the course went through knee-deep mud, marsh, and/or green, so I was incredibly tired by the end. Ugh! But afterward I took a hot shower and sat in the sauna talking to Elin Björkman, which made me feel better.
Monday Nov 3, 2008 #
Running 6:00 [2] 1.0 km (6:00 / km)
shoes: Brooks 07
Running at the gym - warmup with 5% grade.
Strength Training (gym) 50:00 [1]
shoes: Brooks 07
Evening gym session, with Boris. Used the lightest bars (no added weights) for the two-legged squats and 6kg dumbbells for the one-legged squats, but my legs are still going to be sore tomorrow!
Stretching 5:00 [0]
Sunday Nov 2, 2008 #
Orienteering 1:12:00 [2] 7.86 km (9:10 / km)
shoes: 2008 VJ Integrators
Easy training with Elisa on Nacka. It was relatively warm today - about 4C - and sunny! I thought that I would have to walk a lot after last night, because my legs felt really tired this morning, but actually we were moving at a slow, but consistent pace the whole time. Fun!
Saturday Nov 1, 2008 #
Running 18:30 [1] 2.74 km (6:45 / km)
ahr:108 max:143 shoes: 2008 VJ Integrators
It was -2 degrees and the procession to the start was led by extremely slow old people carrying torches. I was freezing!
Orienteering 53:10 *** 9.0 km (5:54 / km)
spiked:7/9c shoes: 2008 VJ Integrators
EVENT: Rodhenloppet 2008
COURSE: Mixed Lång, 7.4 km, 9 controls, 7:11 min/km
TEAM: Me and Boris.
MAP: Gimo, 1:10,000, 2.5m contours
TERRAIN: Some big trails, lots of white forest and marshes, vague.
MY RUN: About as well as expected. The start was really cool, with a square of people lined up all facing each other. When we started, I immediately looked at what Johanna Svensson was doing. She is one of the best in Sweden at night-O, so when I saw her and her teammate take off, I followed. Fortunately, Boris found the start triangle on the map quicker than I did and was reading the map. I didn't figure stuff out until halfway to #1 - we were running so fast!
On the way to #2, we took a different route from Johanna and were together with Becka/Tommy and Karin/Joffe. From this point, we switched places with Becka/Tommy several times, but were more or less running together. We lost Karin/Joffe by #6 and passed a team of really fast juniors on the way to #7. I punched #8 just before Becka did, at which point Boris and I were officially in the lead, but unfortunately our microroute to #9 was wrong and we were about 100 meters behind them on the trail. Becka and I are just about even in terms of speed, so I knew I couldn't outsprint her, let alone catch up. We jogged into the finish for second place, and Karin/Joffe took third. Johanna's team took the wrong route choice on the long leg to #2, so finished about five minutes after us.
RESULTS: 2/17 in Mixed Lång
COURSE: Mixed Lång, 7.4 km, 9 controls, 7:11 min/km
TEAM: Me and Boris.
MAP: Gimo, 1:10,000, 2.5m contours
TERRAIN: Some big trails, lots of white forest and marshes, vague.
MY RUN: About as well as expected. The start was really cool, with a square of people lined up all facing each other. When we started, I immediately looked at what Johanna Svensson was doing. She is one of the best in Sweden at night-O, so when I saw her and her teammate take off, I followed. Fortunately, Boris found the start triangle on the map quicker than I did and was reading the map. I didn't figure stuff out until halfway to #1 - we were running so fast!
On the way to #2, we took a different route from Johanna and were together with Becka/Tommy and Karin/Joffe. From this point, we switched places with Becka/Tommy several times, but were more or less running together. We lost Karin/Joffe by #6 and passed a team of really fast juniors on the way to #7. I punched #8 just before Becka did, at which point Boris and I were officially in the lead, but unfortunately our microroute to #9 was wrong and we were about 100 meters behind them on the trail. Becka and I are just about even in terms of speed, so I knew I couldn't outsprint her, let alone catch up. We jogged into the finish for second place, and Karin/Joffe took third. Johanna's team took the wrong route choice on the long leg to #2, so finished about five minutes after us.
RESULTS: 2/17 in Mixed Lång