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Training Log Archive: hkleaf

In the 7 days ending Jan 25, 2009:

activity # timemileskm+m
  Running4 3:27:53 21.75(9:34) 35.0(5:56) 1169
  Strength5 1:52:30
  Physical Therapy1 1:00:00
  Spinning1 58:30
  Orienteering1 55:00 2.21(24:56) 3.55(15:30) 9010 /10c100%
  Stretching4 35:00
  Aqua-jogging1 30:00
  Rowing2 29:55 4.35(6:53) 7.0(4:16)
  Total7 9:48:48 28.3 45.55 125910 /10c100%
  [1-5]7 9:13:48

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Sunday Jan 25, 2009 #

Running (Treadmill) 48:37 [2] 8.0 km (6:05 / km) +152m 5:33 / km
ahr:132 max:162 shoes: Adidas Supernova Cushion 6

Was going to finish fieldchecking at Middle Creek today, but didn't think it smart to drive there in the snow. So I just did the jog-run program. Legs (particularly glutes & hamstrings) are a bit sore, probably from the Maxed Out! session yesterday.

Saturday Jan 24, 2009 #

Strength (Calisthenics) 20:00 [2]

At the Running Symposium. A group session with Lisa Coors, who put us through her Maxed Out! program focused on the core.

Some of the things we did:
Jumping jacks
Alt. legs jumping (kind of like skiing)
Butt kicks
Run in place
Lunges (hold position for 1min, then switch legs)
Squats (hold for 1min)
Push-ups (pelvis tuck, hold for 1min)
One-legged balance (throw & catch medicine ball with a partner, 1min each leg)
Pelvis tuck (lie on back)
Pelvis tuck (butt raise)

Orienteering (Control pickup) 55:00 [1] *** 3.55 km (15:30 / km) +90m 13:45 / km
ahr:114 max:149 spiked:10/10c shoes: Inov-8 Mudclaw O'330

Mid 20s, mostly sunny, windy - Arrived too late after the running symposium and free lunch at First Watch, so I offered to help pick up controls. Boy, there certainly are some steep ravines in that northern portion! Some of the trails were muddy from yesterday's thaw, but overall footing was fine with the Inov-8.

Friday Jan 23, 2009 #

Running (Treadmill) 48:39 [2] 8.0 km (6:05 / km) +156m 5:32 / km
ahr:134 max:157 shoes: Adidas Supernova Cushion 6

Jog-run program. Same set as Wednesday, but seems to feel a bit easier this time. 498c.

Stretching warm up/down 5:00 [0]

Strength (PT Exercises) 34:00 [3]

Trying to follow the same program using gym equipments.
Squats w/ (2) 10# dumbbells (3x15)
Lunges w/ (2) 10# dumbbells (1/2 lap)
Single leg press @40# (3x15)
Hamstring curls w/ exercise ball (3x20)
Hamstring curls @60# (3x15)
Hip abductions @80# (3x15)
Hip adduction @80# (3x20)
Sideway jumps, landing on one foot (3x15)
Jumps, landing & balancing on Bosu with left foot (20)
Jumping (both feet) forward and backward (3x30)
Jumping (both feet) left and right (3x30)
Jumping (left foot) forward and backward (3x30)
Jumping (left foot) left and right (3x30)

Thursday Jan 22, 2009 #

Rowing (Ergometer) 21:15 [3] 5.0 km (4:15 / km)

Avg. 2:07.5, @6, 312c.

Aqua-jogging (SWR) 30:00 [2]

Tried on a floatation belt for this session. The difference wasn't huge as the pool was too shallow for me to float, but it did make leg turnover slightly easier. My effort tonight wasn't very consistent due to a side stitch, probably a result of the big plate of Lamb Curry at dinner.

Strength (PT Exercises) 22:00 [2]

Left side only.

Wednesday Jan 21, 2009 #

Running (Treadmill) 48:45 [2] 8.0 km (6:06 / km) +159m 5:33 / km
ahr:137 max:163 shoes: Adidas Supernova Cushion 6

Continue with jog-run program.
Warm up 800m @4.2mph
Jog 300m @6mph, run 100m @7.5mph
Jog 200m, run 200m
Jog 400m, run 400m
Jog 400m, run 800m
Jog 400m, run 1200m
Jog 400m, run 1600m
Cool down 800m @4.2mph

2% climb, 497c.

By reducing the reps of Steps 1-3 and recovery portions, I was able to cut the total volume by 1/3 or so. This seemed more manageable for the knee, as there were no signs of discomfort nor pain.

Stretching warm up/down 10:00 [0]

Strength 21:30 [2]

Core and ankles.


Went back to the Dr. today, which turned out to be a real quick trip. In fact, I didn't even get to see Dr. Bell, just his assistant. He asked a couple questions, poked around my knee, looked at the progress report that I picked up from the PT office, and decided that I'm good to go! I will continue to get PT for 2 more weeks. If things keep getting better, then I can switch to a home program for my rehab. At this point, I just need to pay attention not to overdo things too quickly.

Tuesday Jan 20, 2009 #

Physical Therapy (Session #9) 1:00:00 [2]

Knee is slightly sore in the AM, but no real pain.

Treadmill warmup 10min (3min @4.2mph, 7min @6mph)
Single-leg press w/ balance disc (3x15 @40#)
Squats w/ Bosu (3x15)
Jumps, landing on Bosu with leg foot (20)
Side steps with band (6 lengths)
Forward ("monster") steps with band (4+ lengths, I broke the band!)
Lunges w/ 5# dumbbells in each hand (6 lengths)
Hamstring curls w/ exercise ball (3x20)
Jumps, two-legged using the Reformer (3x15)

Going forward, we'll reduce the PT sessions to once a week only, maybe for 3 more weeks. I am to continue Stage II of the jog-run program every other day starting Wed. I talked to Kristin about it being too aggressive. As it turns out, she doesn't really know how many miles that workout totals! So, I'm going to cut the volume in half, about 3mi each time.

Spinning 58:30 [2]
ahr:138 max:164 shoes: Forte CR310

Just trying to get some cardio work in without overloading the knee.

Stretching warm up/down 10:00 [0]

Monday Jan 19, 2009 #

Rowing (Ergometer) 8:40 [2] 2.0 km (4:20 / km)
ahr:139 max:163

Avg: 2:10, @6, 122c. - as a warm up to my jog-run test.

Running (Treadmill) 1:01:52 [2] 11.0 km (5:37 / km) +702m 4:16 / km
ahr:145 max:163 shoes: Adidas Supernova Cushion 6

The next step of the Lower Extremity Functional Progression, as prescribed by Kristen (PT).

1. 3x [Jog 300m, run 100m], then jog 100m
2. 3x [Jog 200m, run 200m], then jog 400m
3. 2x [Jog 400m, run 400m]
4. Jog 400m, run 800m, jog 400m.
5. Jog 400m, run 1200m, jog 200m.
6. Jog 400m, run 1600m, jog 200m.

I added an extra 2 laps in the beginning for warm up, and 100m more to round the workout to an even 11km. Again, the entire jog/run was done with 2% incline. Jog pace = 10:00/mi while Run pace = 8:00/mi. I wore a brace just as precaution. Other than feeling out of shape, things went as well as I could've hoped for. I still think this is too aggressive of a plan, and thought about skipping Step 6 altogether. On a few occasions during the last mile-run, I thought the knee was going to hurt, but I'm glad it's fine now.

Stretching warm up/down 10:00 [0]

Strength (PT Exercises) 15:00 [1]

Left side only, and without weights, as legs were tired from the jog-run session.

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