Training Log Archive: zerfasIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
Cross country skiing 1:30:00 [3]
I had another acupuncture treatment for my knee on Friday and it feels great. Only the inner aspect has been treated since he is still working on my shoulder. I think another factor is that I do not feel like I am destroying my knee. went on trails that were packed down by walkers and runners so really fast. Caught up with some other skiers from Russia that were very friendly. They were going through ski deprevation just like me so were trying to get in as much as possible. Skied well and felt energetic throughout the whole time. I am really motivated to train now since the race is at then end of February.
8 AM
Snow shoveling 30:00 [1]
wanted to ski more just woke up to find the road had been scraped to the asphalt with salt. Finishing clearing the walkway and driveway. Even with light snow get a fairly good upper body workout.
4 PM
Shooting 2:00:00 [1]
shooting well so kept training. half wanted to ski more just this was going really well. With the current forecast all of the snow will be gone by Wednesday.
Saturday Jan 30, 2010 #
Cross country skiing 1:30:00 [1]
hurried up and got out once there was enough snow. Went to the supermarket first and the weight of the backpack was about the same as the 22. It did not take long for the snowplows to get out this time since this was much less snow falling over a shorter period of time. Some people are afraid of banjo music I am afraid of snowplow noise which I could hear off in the distance. Temps high 20's with fluffy dry snow. skied some through the woods just too thin falling in one place when I hit a rock tha caught my ski.
Snow shoveling 30:00 [1]
cleared the walkways and drive.
Cross country skiing 2:00:00 [1]
left the house in a different direction since I knew this part was not cleared yet. Only cleared spot was a road that is kept open for emergency otherwise had snow covered roads to ski on. very bright night.
Friday Jan 29, 2010 #
Weightlifting 10:00 [1]
did some of the knee exercises I found on line. Very careful not to do that much did not hurt and I did not use any extra weight. Also stretched. Theraphy starts on Tuesday and this helped it feel better. Iced it again.
Thursday Jan 28, 2010 #
Cross training 10:00 [1]
hand crank cycle.
Bike riding 1:20:00 [2]
spinning. Mixture of hills and speed. Also did jumps which really raise my heartrate.
Wednesday Jan 27, 2010 #
Shooting 15:00 [1]
dry fired. Need to add the harness and train with it since skiing will by OK for the knee. The harness changes the balance plus I will have to practice taking it off my back and putting it back on since you ski with it the entire race.
Bike riding 55:00 [2]
a lot of heavy gear one set of sprints to take break the routine.
Cross training 15:00 [1]
hand crank cycle. Good way to stenghten up the arms since I will have to ski and shoot. kept the tension light on it so I could make it more for endurance. All the more time before spin.
Note
After the doctor talked about the poor MRI images I went back and reviewed them. They are very poor. No wonder initially the radiologist offerred to sit with me and go over the results quickly recanted when he saw the quality of the images. I would have been certainily asking questions if I was with him to the point that the MRI would have to be repeated. I have seen enough MRI images and this really missed the mark.
Now it is time to focus on getting better.
Now it is time to focus on getting better.
Tuesday Jan 26, 2010 #
Note
What a surprise today's appointment with the orthopedist was. He looked at the X-rays, MRI and my knee and said I do not have arthritis at all. I questioned his finding since three other doctors gave this diagnosis. He was very strong about his conclusion and said my patella tracks incorrectly plus one part of my quad is weak-how it got weak is beyond me since I lift weights. I start PT next Tuesday. No other doctor has ever mentioned that I had this problem. The physical therapist will teach me how to tape my knee which I will have to do each time before running. He also said to continue with acupuncture since this is helping with pain and flexibility plus it will do no harm. I am still shocked. I am glad I only paid $60 for the MRI because it was hardly worth that ( the insurance company was charged $1200) The doctor also said the MRI was very poor quality in that there was very few images and he did not know how the radiologist could make that diagnosis. If I get the patella (kneecap) to track properly this will prevent knee issues down the road.
Bike riding 1:20:00 [1]
spinning.
Weightlifting 10:00 [1]
core work and only lifted with the left arm.
Monday Jan 25, 2010 #
Bike riding 50:00 [1]
spinning.
8 PM
Shooting 1:40:00 [1]
trained indoors. This time all of the lights were replaced plus for the first time the wall were painted so this was by far the most light I had while training. Easily shot the best ever probably helped that my shoulder was feeling much better since I had another treatment. Not in the best of moods when two bosses up the chain of command talked to me about smiling more while I work. He did not give a crap when another employee was screwing up my projects, but I do not smile enough and it's an issue. they let me stay later since they were cleaning up.
Sunday Jan 24, 2010 #
Bike riding 20:00 [1]
Saturday Jan 23, 2010 #
Walking 45:00 [1] 3.0 mi (15:00 / mi)
walking around on the battlefield (Anteitam).
Friday Jan 22, 2010 #
Bike riding 50:00 [1]
spinning.
Thursday Jan 21, 2010 #
Shooting 15:00 [3]
dry fired with new sight much easier to move through the targets along with the new order I have been using.
A lot of massage work on the shoulder.
A lot of massage work on the shoulder.
Bike riding 50:00 [1]
spinning.
Wednesday Jan 20, 2010 #
Bike riding 50:00 [1]
spinning.
Shooting 1:45:00 [1]
changed the front sight since with the sight I am using now this is all the better I will get. Almost immediately started to shoot better. After cleaning the gun it was rather dirty so next session will go better. Used different ammo that the range had that was stashed away probably for me. Bought enough so recieved a discount.
Tuesday Jan 19, 2010 #
Bike riding 55:00 [2]
spinning. Mixture of speed and endurance.
Note
(injured)
Had my second treatment utilizing acupuncture. It actually feels good when you are getting the treatment. Tough to say if it will help yet have to have a few session. This doctor is the real deal. He is from China, trained in China goes back to China every year for more training and has been doing it for 40+ years. So far just starting with my shoulder to see how that works.
Monday Jan 18, 2010 #
Shooting 1:40:00 [1]
indoor range. The fan were so strong the target was moving around. Went really well.
Bike riding 45:00 [1]
Iced my shoulder a lot. Decided not to swim so watched news on the stationary bike.
Sunday Jan 17, 2010 #
swimming 30:00 [1] 0.9 mi (33:21 / mi)
A little frustrating when swimming make the shoulder and knee a bit sore.
Saturday Jan 16, 2010 #
Shooting 2:00:00 [1]
outdoor range.
Bike riding 45:00 [2]
Friday Jan 15, 2010 #
Bike riding 50:00 [1]
The stationary bike did not sound that good so took it apart and gave it a much needed cleaning along with some WD40.
Thursday Jan 14, 2010 #
8 PM
Shooting 1:00:00 [1]
Trained indoors. 100 rounds.
Wednesday Jan 13, 2010 #
Walking 50:00 [2] 4.5 mi (11:07 / mi)
tried to walk quickly to at least get some benefit from it. Sorry it is not the same as running.
Bike riding 50:00 [1]
spinning.
Weightlifting 15:00 [1]
shoulder and legs.
Tuesday Jan 12, 2010 #
Note
Another opinion about my knee. This doctor wants me to try the Snovic 1 just research shows it does not last long maybe at the most six months and it is extremely expensive. Asked him about running and potentially will this destroy the whole knee and he said no matter what the cartilage in the knee is going to go.
7 PM
Bike riding (spinning) 50:00 [1]
Did mostly sprints.
8 PM
Weightlifting 10:00 [1]
worked on the legs some.
Monday Jan 11, 2010 #
Note
Second opinion not what I wanted to hear just not a big surprise either. He confirmed that I have arthritis in my left knee. He told me all the things not to do with my leg and running was one of them. The arthritis is underneath the knee caps so it is on a non weight bearing part.
Bike riding 25:00 [1]
stationary bike. After today's news all the more I felt like doing.
Sunday Jan 10, 2010 #
Shooting 50:00 [1]
zeroing before the race and training after the race. helped with clean up once the range closed.
Snowshoe warm up/down 15:00 [1] 1.8 mi (8:20 / mi)
zeroed first went to confirm my zero and can back and the range was already closed.
Biathlon 29:06 [4] 4.0 km (7:17 / km) +100m 6:28 / km
Snowshoe biathlon. Hit five prone and three standing. Missed the first two standing and once my heartrate dropped really easy to get the last three. Easily won the race. About five different people approached me after the race about competing in just snowshoe running only. This was my first time on snowshoes which I rented so did not have the light ones like other racers. Had to shoot with them on also.
Saturday Jan 9, 2010 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
very tired plus lots of meetings etc. on Friday so no time to work out. I think I am tired from all of the homowner projects which incuded a water heater on New Year's Day.
Shooting 15:00 [1]
dry fired.
Thursday Jan 7, 2010 #
swimming 32:00 [1] 1.0 mi (32:00 / mi)
back to the pool. really crowded with the New Year's resolution swimmers.
Wednesday Jan 6, 2010 #
Shooting 1:30:00 [1]
This went really well it is making up for how crappy the running is going right now.
Weightlifting 50:00 [2]
low weight with high reps. One of the managers of the gym recommended a good orthopedist to see since the one I have for a second opininion did not have an appointment until the 19th. This one had an opening on the 11th. The whole situation is rather frustrating to say the least and I am not sure how soon I will be ready if ever to run again.
Running 16:00 [1] 2.0 mi (8:00 / mi)
more house stuff to deal with so all the more time for running. Very exhausting day.
Tuesday Jan 5, 2010 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
trying to add on distance to get back in shape. Once the winds died down was warm with just a cotton long sleeve shirt and a dark blue fleece top. Had full sun so wearing dark clothes helped to keep me warm.
Monday Jan 4, 2010 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
easy running. some soreness in the knee and this is from the lifting yesterday. Realize now that it is critical once a lift hurt in the very least to stop immediately. After it was feeling good for the last couple of days I have taken a step backwards with the healing process.
Sunday Jan 3, 2010 #
Shooting 1:00:00 [1]
went well both prone and standing. this time trained with the O spikes on since this is what I will be running with next week. Made me real stable for standing since the bottom of the shoe is so solid.
Weightlifting 50:00 [2]
wanted to be careful with my knee so skipped the running. Did lots for my legs including adding hip abs and ads. Discouraged by a trainer from doing these just play such a role in stablilizing the knee added it back. At this point very little to lose since in most women these become very weak for some reason men do not have.
Saturday Jan 2, 2010 #
Shooting 1:30:00 [1]
went really well. flexilbe enough that I can shoot prone with skies on.
Running 36:00 [1] 4.5 mi (8:00 / mi)
Friday Jan 1, 2010 #
Running 40:00 [1] 5.0 mi (8:00 / mi)