Training Log Archive: KatIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Cross-Training (stepper) 40:00 [1]
Usual time on the stepper at the gym. Spent some time looking at a map from Wales, and the rest on algebraic topology.
Strength Training 45:00 [1]
Definitely stronger today, and my hamstrings didn't feel tight!
Strength Training 10:00 [1]
Sunday Nov 29, 2009 #
Orienteering 50:00 4.0 km (12:30 / km)
shoes: 2008 VJ Integrators
Training on Pole Brook. Felt really hungry and therefore tired, so didn't get as much out of it as I could have, but still a nice day and I felt comfortable with the navigation.
Saturday Nov 28, 2009 #
Running 2:00 [1] 0.29 km (7:00 / km)
shoes: 2008 VJ Integrators
Jogging a bit before the start.
Orienteering 1:09:33 8.4 km (8:17 / km)
shoes: 2008 VJ Integrators
HVO local event at Blue Mt, red course, 6.7 km. I felt really slow the whole way around because of the hills, rocks, and leaves! Didn't even break 10 min/km. But it was great technical training, and nice weather. Knee felt sore, but no sharp pain, so that was good.
Wall Climbing 20:00 [1]
Did some wall climbing with Boris and Jesse in Brooklyn. Got to try walking on a slack line too. Awesome!
Friday Nov 27, 2009 #
Cross-Training (biking) 43:00 [1]
Stationary bike while watching Coyote Ugly.
Strength Training 19:00 [1]
Stretching 5:00 [0]
Thursday Nov 26, 2009 #
Running 39:45 6.7 km (5:56 / km)
shoes: Asics Cumulus 11 (Nov 2009)
Run at West Rock with Boris - once around the lake, then along the flat red trail. My knee seems to hurt less when I run faster, so I attempted to do some tempo pace running in the middle, with breaks, about 7 minutes in total. I'm sure it was actually a really slow pace, because I felt short of breath even on the easy lap around the lake. That's what happens after two weeks off from running.
Strength Training 5:00 [1]
Stretching 5:00 [0]
Note
I don't like the new version of the Asics gel cumulus. The previous version was excellent and I absolutely loved it. But this new version has less toe room, is wider in the middle (even though I got the "narrow" version of the shoe), doesn't have as much stability support, and in general doesn't feel as comfortable. Plus, my shins hurt today, which is surprising given that I was running on soft dirt most of the time. I blame the shoes.
Wednesday Nov 25, 2009 #
Running 39:07 6.65 km (5:53 / km)
shoes: Asics Cumulus 11 (Nov 2009)
Easy run in East Rock by myself. I did slightly more than one loop around the park, taking the hilly trails on the east side. Twisted both of my ankles - the trails are in some cases ankle-deep with leaves, and these leaves hide pointy rocks. My knee felt fine for the first ten minutes and I was happy, but then it started to get progressively worse after that. Bummer. But it's better than nothing.
Strength Training 5:00 [1]
Stretching 5:00 [0]
Tuesday Nov 24, 2009 #
Cross-Training (stepper) 45:00 [1]
Looked at maps from Latvia. Towards the middle of the workout, a woman got onto the stepper next to me. At first she was doing just low level, slow stuff, but then she started looking over at what I was doing and tried to imitate me. That was pretty funny. I don't hold on to anything while on the stepper (other than the map in my left hand, of course!), but when she would try to let go of the bars, she would lose her balance and need to grab them again. So then she gave up on that, but tried to increase the level to the one I was at. I think she sustained it for about 15 seconds before both steps hit the ground and she gave up. Finally she left, and I finished the last ten minutes of my workout.
Strength Training (gym) 45:00 [1]
Stretching 5:00 [0]
Monday Nov 23, 2009 #
Note
(rest day)
Knee hurt all day yesterday after the run. :(
Sunday Nov 22, 2009 #
Event: WCOC Wooster Mountain
Running 3:00 [2]
shoes: 2008 VJ Integrators
Jogging a bit before the start, trying to decide if I should try jogging the course. The knee felt a bit weird (stiff?), but didn't hurt, so I decided to go ahead and start off the course jogging.
Orienteering 1:05:31 [3] 6.0 km (10:55 / km) +335m 8:32 / km
shoes: 2008 VJ Integrators
Local event at Wooster Mt, red course. Jogged what I could, walked the rocky ups and downs. Knee was ok for the first half hour, but started giving me trouble during the second. Navigation was mostly ok, although I missed the best routes on two controls, both times going straight when I should have gone around. Lovely woods and beautiful, sunny weather!
Saturday Nov 21, 2009 #
Cross-Training (stepper) 15:00 [1]
Looked at a map from Latvia.
Strength Training 48:00 [1]
Felt pretty good today.
C • Yey! 1
Friday Nov 20, 2009 #
Cross-Training (stepper) 40:00 [1]
Knee didn't bother me today more than usual, and legs were tired by the end, which felt great. I looked at maps from some spring races in Sweden. They had my old routes drawn in, and I found myself thinking how easy it would be now for me to avoid making some of the same mistakes. I could do so much better now!
Strength Training 10:00 [1]
Stretching 5:00 [0]
Note
Had the MRI today, which took over an hour. Results hopefully on Monday!
Thursday Nov 19, 2009 #
Cross-Training (biking) 40:00 [1]
Stationary bike - with several breaks because my knees were feeling cramped.
Strength Training 8:00 [1]
Stretching 5:00 [0]
Wednesday Nov 18, 2009 #
Cross-Training (stepper) 30:00 [1]
Left knee hurt some towards the end, but not enough for me to stop. Doing level 8 for more a minute was tough - would be nice to get to the point where I can do level 10.
Strength Training 45:00 [1]
Very careful with the hamstrings, seemed ok.
Stability 10:00 [0]
Stretching 5:00 [0]
Tuesday Nov 17, 2009 #
Cross-Training (biking) 31:00 [1]
At home on the stationary bike.
Strength Training 8:30 [1]
Note
Summary:
Oct 30: Hurt my hamstring (again)
Nov 1-5: hamstring hurt during easy runs, left knee started hurting (probably more pressure on it due to changes in gait?)
Nov 6: went for an easy run, left knee really hurt by the end
Nov 7: knee still hurt, quickly got worse during training.
Nov 8-11: knee hurts unbearably when going up/down stairs, no training
Nov 9: had appt with orthopedic - scheduled an MRI
Nov 9-16: sick with some type of cold or flu, feeling awful
Nov 16: knee doesn't hurt in general, but certain things can cause quick, sharp pain. also, step machine caused swelling.
Nov 17: biking was ok.
Nov 20: MRI
Plan: Do cross-training and strength training as long as it doesn't make injury worse. Do map-study at home. This is the most important part of winter training anyway.
Oct 30: Hurt my hamstring (again)
Nov 1-5: hamstring hurt during easy runs, left knee started hurting (probably more pressure on it due to changes in gait?)
Nov 6: went for an easy run, left knee really hurt by the end
Nov 7: knee still hurt, quickly got worse during training.
Nov 8-11: knee hurts unbearably when going up/down stairs, no training
Nov 9: had appt with orthopedic - scheduled an MRI
Nov 9-16: sick with some type of cold or flu, feeling awful
Nov 16: knee doesn't hurt in general, but certain things can cause quick, sharp pain. also, step machine caused swelling.
Nov 17: biking was ok.
Nov 20: MRI
Plan: Do cross-training and strength training as long as it doesn't make injury worse. Do map-study at home. This is the most important part of winter training anyway.
Monday Nov 16, 2009 #
Cross-Training (stepper) 20:00 [1]
Knee held up ok, right hip hurt (maybe because I was actually keeping my foot straight instead of pointing outwards for a change?).
Strength Training 36:00 [1]
Skipped out on a lot of exercises because of the knee and hamstrings, but it's a start.
Tuesday Nov 10, 2009 #
Stretching 1 [0]
Saturday Nov 7, 2009 #
Orienteering 30:00 [2]
shoes: 2008 VJ Integrators
Training at Ansonia with Boris. As soon as I started running, I realized that the knee pain hadn't dulled at all since yesterday, and I was surprised it still hurt that much. I started the training anyway, hoping it wouldn't get worse, but after the first several controls, I realized that I needed to stop. Sharp pain right where the kneecap is when bending and unbending the knee....
Friday Nov 6, 2009 #
Running 46:45 [2] 8.27 km (5:39 / km)
shoes: Asics Cumulus 2009
Easy run at West Rock, starting with the lake parking lot. Hamstring was better (tightness and discomfort rather than pain), but the tightness isn't good - causes other things to be tight all throughout that leg and makes the outside of my left knee hurt, especially at the end. Gorgeous day, though - felt really nice to be outside!
Stability 10:00 [0]
Stretching 5:00 [0]
Thursday Nov 5, 2009 #
Running 36:49 [2] 6.7 km (5:30 / km)
shoes: Asics Cumulus 2009
Easy run at East Rock. It got dark towards the end, so I was glad I had my lamp! Hamstring felt tighter as time went on. Not as painful as last time, but still discouraging. Also, IT band and knee hurt at the end. :(
Strength Training 6:00 [1]
Stretching 5:00 [0]
Tuesday Nov 3, 2009 #
Running 38:58 [2] 5.81 km (6:42 / km)
shoes: Asics Cumulus 2009
Very easy run with Boris at East Rock, exploring some new trails on the east side. Hamstring hurt. Will take a day off tomorrow.
Cross-Training (bike) 21:00 [1]
Strength Training 5:00 [1]
Stretching 5:00 [0]
Monday Nov 2, 2009 #
Running 1:08:08 [2] 11.36 km (6:00 / km)
shoes: 2008 VJ Integrators
Easy run at West Rock by myself after dark. Today was just one of those days - it took me forever to get my stuff together and out the door. It just takes so much longer to go for a run when I have to put on more layers, tape my ankles, tape my shoelaces, and put on my lamp. It was kind of freaky running by myself out there, but fortunately the only other living things I saw were birds and deer. My right leg felt ok, but the left hamstring hurt the whole time. Argh! After I hurt it a few weeks ago, it got better, but I could still feel it after long runs or after hard runs. Then I reinjured it doing strength training last week, even though I was just using my body weight. The plan now is to take it easy and hope that the pain lessens in a few days, just like it did last time.
Sunday Nov 1, 2009 #
Running 5:00 [1] 0.71 km (7:00 / km)
Drove to Trout Brook from Philadelphia early this morning. Took under 3hrs, so better than expected, but still a long time! My attempt at a warm-up jog was so painful - hamstrings still really sore.
Orienteering 2:03:21 [2] 13.88 km (8:53 / km) +420m 7:43 / km
shoes: 2008 VJ Integrators
Goat-style course at Trout Brook, set by Joe B, 12 km straight distance. I did this as a long training, taking it easy. Focus was on reading ahead and looking ahead, and I'm happy with how it went. Despite the slow pace, felt very smooth and had fun all the way till the end. Map with routes here: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Note
My grade for today is right on the border between a B and a C. :-)
Comments:
- I always read ahead (in fact, I often stopped at the beginning of long legs to make a plan)
- thought more about using my compass, but got away with using handrail features (linear marshes and ridges) most of the time. Will keep working on this.
- mostly did well with looking up and picking out objects in the distance, but missed one key opportunity to do so (when climbing down a rocky hillside) and ended up taking a bad microroute, probably cost 10-15 seconds.
- picked a bad route choice on the long leg to #6 - now understand that rocky, marshy reentrants are SLOW
- need to be more decisive about route choices - choose one and stay with it
Comments:
- I always read ahead (in fact, I often stopped at the beginning of long legs to make a plan)
- thought more about using my compass, but got away with using handrail features (linear marshes and ridges) most of the time. Will keep working on this.
- mostly did well with looking up and picking out objects in the distance, but missed one key opportunity to do so (when climbing down a rocky hillside) and ended up taking a bad microroute, probably cost 10-15 seconds.
- picked a bad route choice on the long leg to #6 - now understand that rocky, marshy reentrants are SLOW
- need to be more decisive about route choices - choose one and stay with it