Training Log Archive: boyleIn the 31 days ending Aug 31, 2007:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||
Friday Aug 31, 2007 #
basic 26:00 [1]
Running 30:41 [3] 3.0 mi (10:14 / mi)
(injured) shoes: adidas Response Trail XII 0040
Thursday Aug 30, 2007 #
Note
(injured)
basic 20:00 [1]
Wednesday Aug 29, 2007 #
basic 26:00 [1]
Running 10:51 [2] 1.0 mi (10:51 / mi)
(injured) shoes: adidas Response Trail XII 0040
Tuesday Aug 28, 2007 #
basic 26:00 [1]
orienteering (Walter Baker Jun 2003) 44:22 [4] *** 6.31 km (7:02 / km)
26c shoes: adidas Response Trail XII 0040
map A 2.82, map B 3.49
bp 119/63 49bpm
Monday Aug 27, 2007 #
Note
ITB stretches & lunge, quad stretches
squats
gluteus medius workout 3 * 10 *4seconds
spin 10:00 [2] 2.37 mi (4:13 / mi)
max:105 (injured)
basic 25:00 [1]
Sunday Aug 26, 2007 #
basic (squats) 14:00 [1]
Friday Aug 24, 2007 #
Cross country warm up/down 11:00 [2] 1.1 km (10:00 / km) +60m 7:51 / km
shoes: adidas Response Trail XII 0199
orienteering (Mount Royal Park Jun 2004) 38:59 [3] *** 3.26 km (11:57 / km)
9c (injured) shoes: adidas Response Trail XII 0199
controls 1-9
humidex 36
I went too fast to navigate and lost contact w/ map by control 6.
orienteering (Mount Royal Park Jun 2004) 39:06 [3] *** 3.26 km (12:00 / km)
9c shoes: adidas Response Trail XII 0199
I went slow and was much quicker: 9:31/k first 5 controls and 8:50/k final 3 controls. Even so, I fell off map in the lost world of Shriner's Hospital property.
basic (squats) 14:00 [1]
Thursday Aug 23, 2007 #
basic (squats) 14:00 [1]
slept:8.0 weight:159lbs (injured)
I also did my 40min of stretches.
Sure, my lowest weight since 2001 and I can't take advantage of it.
orienteering (Lac Fortune AR 2005) 1:31:30 [2] *** 4.99 km (18:20 / km)
4c shoes: adidas Response Trail XII 0867
controls 3, 4, 12 + one
It was a challenge to start as my wonky knee would not let me down off the road embankment. To monitor any changes in knee, I'll include running on soft, ascending trail segments. Even so, no leg was faster than 12min/k. I spent much time on the Trans Canada Trail and stopped at a new TCT sign at the lookout.
I stumbled 5 or 6 times, the leading edge of my left foot catching on things. No frogs were harmed in the walking of this course but I did learn that some squeak rather than croak.
Wednesday Aug 22, 2007 #
Note
slept:6.5
13h30
So far, the physiotherapists have my respect and that never happens. Even so, they don't support the MCL sprain diagnosis. The diagnosis debate is now between patella femoral syndrome (original diagnosis) and meniscus tear. The MRI is for the latter. In either case, whether my left-leg weakness is cause or symptom, the treatment is the same: strengthen and stretch. Apparently, the stretches I got at the clinic last autumn for patella femoral syndrome were inadequate.
Twice daily, I've got 5 minutes of foot on wall stretch of ITB and lunging knee on pillow stretch of quads. Additionally, I have one brutal exercise (twice daily) which is much tougher than racing 10k. Three sets of 10 reps squat to 100° for 5 seconds holding towel between knees the whole time. My legs shake big time.
Like the doctor, they feel the injury has no bearing on training activities. That's up to me. How fast can one limp?
basic 14:00 [1]
Tuesday Aug 21, 2007 #
Running race 48:03 [4] 10.0 km (4:48 / km) +75m 4:38 / km
slept:8.9 (injured) shoes: adidas Response Trail XII 0040
arboretum
22°
131/309 37/51
68.6%
This was likely the last running race for a very long time. That was the slowest 10k race effort since 1998 but I started and I finished. I limped badly before and after but not during the race.
splits: 13:42 (3k) 18:21 23:01 27:45 32:51 37:46
Kevin 48:55
Running warm up/down 26:00 [3] 4.33 km (6:00 / km)
shoes: adidas Response Trail XII 0040
walking warm up/down 4:20 [1] 0.27 mi (16:02 / mi)
weight:160lbs shoes: adidas Response Trail XII 0040
Saturday Aug 18, 2007 #
orienteering (Lac Fortune AR 2005) 1:58:39 [2] *** 7.16 km (16:34 / km) +63m 15:52 / km
6c slept:5.5 (injured) shoes: adidas Response Trail XII 0199
I thought that with the vast distances walked between adventure-racing controls that my pace would be faster than short-Os.
It's time to rest and heal for the race Tuesday.
Cross country warm up/down 1:00 [3] 0.17 km (5:59 / km)
shoes: adidas Response Trail XII 0199
walking 4:00 [1] 0.4 km (10:00 / km)
shoes: adidas Response Trail XII 0040
Friday Aug 17, 2007 #
orienteering 1:32:11 [2] *** 6.07 km (15:11 / km)
13c (injured) shoes: adidas Response Trail XII 0867
13°
controls 28-16
I walked the former Rideau Trail. Because of the rain I had to rely on compass rather than shadows.
Thursday Aug 16, 2007 #
Running 32:44 [3] 5.7 km (5:45 / km) +50m 5:30 / km
(injured) shoes: adidas Response Trail XII 0040
With the arrival of thunder, I did not start one more lap.
Wednesday Aug 15, 2007 #
orienteering 1:42:19 [2] *** 7.16 km (14:17 / km)
17c (injured) shoes: adidas Response Trail XII 0867
I blew 7. I went deep towards 13 but pricklies sent me back. It was a good walk-O after my visit to doctor.
Ten months of the wrong diagnosis, there is no point visiting my
doctor's clinic if my doctor (who actually knows me) is not available.
Because of the lack of healing, I was not confident with the first
diagnosis. I am completely confident with this diagnosis: Medial
Collateral Ligament (MCL) Sprain. My knee is still sore from the
doctor's investigations.
I must have an MRI. The waiting time may be three months. In the mean
time, I can explore physiotherapy options.
The MRI will reveal whether I should be having a consult with an
orthopedic surgeon. Yikes!
I should continue to run. Keeping active through running will not
effect the injury. I'll simply be running with pain. The doctor
did recommend shorter distances for racing.
I avoid alpine skiing my whole life yet end up with a skier's injury.
Tuesday Aug 14, 2007 #
Running 47:35 [3] 8.55 km (5:34 / km) +75m 5:20 / km
(injured) shoes: adidas Response Trail XII 0040
The run was still an effort but the pace was better thanks to nicer temperatures and nicer surroundings (arboretum): 16:07 16:01 15:27.
Sunday Aug 12, 2007 #
Running 37:07 [3] 4.0 mi (9:17 / mi)
slept:4.8 (injured) shoes: adidas Response Trail XII 0040
Again I woke with my right eyelid swollen shut.
I wish I had HRM for this evening's run round the track. Even at this SLOW pace, it felt like a huge effort. Perhaps the problem was the heat or the time of day or the pain with each left stride or the diet-cola induced insomnia last night.
On the bright side, I ran a ladder: 9:35 9:31 9:09 8:50.
Saturday Aug 11, 2007 #
orienteering (Cité des Jeunes 2007) 1:44:33 [2] *** 5.4 km (19:22 / km)
10c slept:7.7 (injured) shoes: adidas Response Trail XII 0867
controls 1-11 with no effort seeking 10
The left knee had trouble getting over one log. I fell down flat. Apparently I cannot walk faster than I snowshoe. I drifted too far right en route to 4, to 5, to 6, to 8 and to 9. I choose to blame the drift on the lack of visibility due to leaves. I didn't check tape at 3 to see if it was actually 3.
walking 4:00 [1] 0.4 km (10:00 / km)
shoes: adidas Response Trail XII 0040
Friday Aug 10, 2007 #
orienteering (Stoney Swamp Oct 2004) 1:35:00 [2] *** 6.35 km (14:58 / km)
17c (injured) shoes: adidas Response Trail XII 0867
The map is old. Trails E and N of residential area are not yet on map. This time of year I could walk 'cross the swamps which were just soft not mucky. Crashing through green between 8 and 9 was not fun. Except as rails, I used very few trails. In excitement towards the end as I realised I would beat time, I blew controls. From 13 I turned S in to green too early, before the bridge even. I went too far N from 14 but then used Robertson road to 'round the no-go-zone.
Because the knee is still so sore, I will walk not run tomorrow.
Thursday Aug 9, 2007 #
Running 39:35 [3] 6.56 km (6:02 / km)
(injured) shoes: adidas Response Trail XII 0040
On pavement it felt like I was limping. My knee feels that walking yesterday was not like a rest day. My knee is grateful that plans to race Kevin Tuesday and Sunday were put aside. I also put aside plans for speed work today. I'm anxiously awaiting advice from Dr Mcguire.
Wednesday Aug 8, 2007 #
orienteering (Cité des Jeunes 2007) 1:55:00 [2] *** 4.3 km (26:45 / km)
7c (injured) shoes: adidas Response Trail XII 0867
humidex 35
My left knee cannot take consecutive days of running. New symptom: it's actually sore to touch (interior) knee. So I'm hoping to use walking-only orienteering - not a single stride of running - between workouts.
Today I attempted the 'permanent' course at Cité des Jeunes backwards. However, I wasted too much time seeking missing tape at control 10. I went all the way to trail and then back up the same hill not seeing the tape which I haven't actually seen since the first run in January. Until further notice, I will not be visiting control 10. Control 8 is also missing tape but that feature is unmistakeable.
All my walking times (even for missing #10) were comparable to earlier attempts with the exception of the leg from 7 to 6. I tried over land, hoping to visit #3 and check route. Next time, I go down over fields.
I got so twisted seeking 5 over land that crossed same E-W trail twice so I aborted workout but neared #4 on exit and reconsidered map but then so missed 3 (as I had also missed 3 going from 7 to 6) that I aborted once and for all.
The walk back to start/finish was 250m longer than would have been had I found control 3.
I've heard that Rorry is seeking a partner for 8h rogaine but the cat gets back the day before.
Tuesday Aug 7, 2007 #
Running 31:27 [3] 5.2 km (6:03 / km) +45m 5:48 / km
(injured) shoes: adidas Response Trail XII 0040
Monday's bp 123/66 43
Sunday Aug 5, 2007 #
Running 46:47 [3] 7.96 km (5:53 / km) +90m 5:34 / km
(injured) shoes: adidas Response Trail XII 0040
Friday Aug 3, 2007 #
orienteering (Keogan Oct 2003) 1:40:55 [3] *** 5.38 km (18:45 / km)
12c slept:6.8 weight:160lbs (injured) shoes: adidas Response Trail XII 0867
I made the correct choice for shoes because some cross-country ski routes were soggy.
I was on the verge of depression looking at my watch knowing that my time in '03 was 143:45, thinking that I had improved so little over the four years. But then I checked. The 2003 time was 143:45 not 1h43:45. Phew.
Wow, I have improved. ;) The score in 2003 was 42% but today's would be 61%. The vast majority of this course is off trail. Through control 4 my pace was 22:57/k (33:45), then from 4-7 was 16:00/k (28:58) where there is more trail running. Coming out of 8 I went S for some time thinking I was going N as intended (to the trail). I also ran too far beyond 9 before heading off W to pavement. From 7-finish the pace was 18:49/k (38:12).
Recently reviewing my maps from the '05 WMOC, I still can't figure out how to run some of the legs on those two qualifying courses.
Cross country warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: adidas Response Trail XII 0867
Thursday Aug 2, 2007 #
Running 25:02 [3] 4.24 km (5:54 / km)
(injured) shoes: adidas Response Trail XII 0199
From my banking I proceeded to the track to test the pace of my paining left knee.
Wednesday Aug 1, 2007 #
orienteering (Constance Bay May 2005) 44:51 [3] *** 3.26 km (13:45 / km)
7c (injured) shoes: adidas Response Trail XII 0867
controls 10A-4
Well I'm done with that map. This portion of the map is mostly off trail and the pace is indicative. Within 150m of control 3B, I aborted the workout. I can only take so much biting raspberries.