Training Log Archive: eboneIn the 7 days ending Feb 8, 2009:
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Sunday Feb 8, 2009 #
Running - Trail / Grass 1:04:27 [2] * 8.1 mi (7:57 / mi) +115m 7:37 / mi
ahr:137 max:149 3c slept:7.6 shoes: Brooks Adrenaline GTS 8 - 2
I ran via 60th to Ravenna Park, up to the lake, ran the New Year's Sprint O course from a couple of years ago (logged separately), ran to Woodland, over the last 2.1 miles of the cross country course, back to Ravenna, and home the way I came. I took the Seattle North proto O map and went to a few controls along the route to give my brain a little exercise. This was an embarrassing failure, though, because I was spaced out, so I overran one control and skipped another one entirely--not such good practice.
My left achilles/soleus area felt fine most of the time, and maybe had a hint of discomfort for a few moments. My legs felt tired toward the end of this run, even though it was short by the standards of my recent training. I seem to be having trouble recovering. I wonder what the problem is--nutrition, hydration, sleep, something else? I hope I'm not getting overtrained, although this is a possibility, since I have always needed a lot of rest, and I've been ramping up both the volume and intensity significantly. Perhaps I should scale back my week plan from ~60 miles to 40-50, especially since some of that will be moderate to high intensity at the sprint camp.
My left achilles/soleus area felt fine most of the time, and maybe had a hint of discomfort for a few moments. My legs felt tired toward the end of this run, even though it was short by the standards of my recent training. I seem to be having trouble recovering. I wonder what the problem is--nutrition, hydration, sleep, something else? I hope I'm not getting overtrained, although this is a possibility, since I have always needed a lot of rest, and I've been ramping up both the volume and intensity significantly. Perhaps I should scale back my week plan from ~60 miles to 40-50, especially since some of that will be moderate to high intensity at the sprint camp.
Orienteering (sprint) 16:23 [2] *** 3.2 km (5:07 / km) +15m 5:00 / km
ahr:136 max:144 17c shoes: Brooks Adrenaline GTS 8 - 2
New Year's sprint course at Green Lake.
Strength / Weights (body weight exercises) 19:00 [1]
I did pull-ups at Green Lake during my run (10--almost 11!, then 7, then 5), then I did just 6 minutes of leg strength work at home after dinner (not more since my legs already feel fried, so no need to stress them unduly), then I did about 11 minutes of push-ups, dips and core strength work.
Saturday Feb 7, 2009 #
Running - Road / Track warm up/down (road) 3:09 [2] 0.39 mi (8:00 / mi)
ahr:138 slept:8.3 shoes: Brooks Cascadia (gray)
Very brief warm-up jog before orienteering. My legs felt a little better today than they have for the past few days, with no pain in my left soleus/achilles. Still, I decided to reduce the chance of aggravating it, and I orienteered in running shoes rather than O shoes.
Orienteering race 26:41 *** 4.0 km (6:40 / km) +75m 6:06 / km
ahr:161 max:170 16c shoes: Brooks Cascadia (gray)
I ran course 7 at Island Crest Park, having a decent but not great run. The course was sprinty in character, especially in the beginning, but I orienteered sleepily, failing to read ahead and taking my time figuring out where I was going on each leg. Also, I did a pretty good job of running at a fairly brisk pace on the longer running stretches, but on some of the short legs, I lost time that I could have made up by more aggressive running--and navigating.
As I often do when orienteering, I picked up some trash along my route from #5 to #6, and this caused me to lose focus and thus slow down and take a non-optimal route, which appears to have cost me around 20 seconds. Plus, the cans I picked up weren't quite empty, so I got beer on myself--yuck!
My approximate lost time, by control:
2: 10 sec
3: 5-10 sec
4: ~5 sec -- time losses on 2, 3 and 4 were all from not reading the map ahead.
5: ~10 sec -- cut off the trail too early and went through green
6: ~20 sec -- picked up garbage, so slowed and lost focus
9: 20-30 sec -- went through the forest, which was quite slow; around to the right looks better.
10: 10-20 sec -- was distracted by Jana and started off in not quite the right direction, then bad microroute. Maybe could have picked a better line through the forest by looking ahead in the right direction to begin with.
13: <5 sec -- not running aggressively
15: ~10 sec -- went to the right, but I think left was better, since it was more direct and only involved a bit more cutting through the forest.
All told, I probably lost about 1:45, about twice as much as I think I should on a course like this. Only ~20 seconds lost would be an outstanding run, but 45-60 seconds would be a normal good run.
My legs felt surprisingly heavy on the long running sections, but my split times seem okay, and my left achilles/soleus area didn't hurt, so I'm happy.
As I often do when orienteering, I picked up some trash along my route from #5 to #6, and this caused me to lose focus and thus slow down and take a non-optimal route, which appears to have cost me around 20 seconds. Plus, the cans I picked up weren't quite empty, so I got beer on myself--yuck!
My approximate lost time, by control:
2: 10 sec
3: 5-10 sec
4: ~5 sec -- time losses on 2, 3 and 4 were all from not reading the map ahead.
5: ~10 sec -- cut off the trail too early and went through green
6: ~20 sec -- picked up garbage, so slowed and lost focus
9: 20-30 sec -- went through the forest, which was quite slow; around to the right looks better.
10: 10-20 sec -- was distracted by Jana and started off in not quite the right direction, then bad microroute. Maybe could have picked a better line through the forest by looking ahead in the right direction to begin with.
13: <5 sec -- not running aggressively
15: ~10 sec -- went to the right, but I think left was better, since it was more direct and only involved a bit more cutting through the forest.
All told, I probably lost about 1:45, about twice as much as I think I should on a course like this. Only ~20 seconds lost would be an outstanding run, but 45-60 seconds would be a normal good run.
My legs felt surprisingly heavy on the long running sections, but my split times seem okay, and my left achilles/soleus area didn't hurt, so I'm happy.
Running - Road / Track warm up/down 6:00 0.69 mi (8:45 / mi)
ahr:121 max:133 shoes: Brooks Cascadia (gray)
A brief warm-down jog after orienteering. I didn't want to jog too long, because my car mates were waiting for me.
Cycling (mtb mostly road) 32:10 7.6 mi (4:14 / mi) +85m 4:05 / mi
ahr:135 max:154 shoes: Nike ACG cycling shoes
I rode down to 55th, up through Ravenna to Green Lake (10:39 for 2.2 miles), around the lake clockwise on the road (11:41 for 3.2 miles), and back the way I came (9:50). My right ankle/achilles felt a bit stressed during the harder pedalling.
Friday Feb 6, 2009 #
Swimming / Water exercise (aquajogging) 11:00 [1]
slept:8.4
I did a very brief aquajogging session at Meadowbrook. I decided not to run today to give my left soleus/achilles area more rest. There has been some pain on the medial side, on the inside it feels like.
Walking 8:00 [1] 0.44 mi (18:00 / mi) +55m 13:00 / mi
I did some backwards walking repeats up the hill on the slope just South of Meadowbrook Pool, just to do a bit more aerobic work to get the blood flowing and my neurons firing.
Thursday Feb 5, 2009 #
Cycling (mtb road) 15:15 [1] 3.27 mi (4:40 / mi) +55m 4:26 / mi
ahr:112 max:129 slept:8.8 shoes: Nike ACG cycling shoes
I went for a very brief evening ride. I continued to have a little pain/discomfort in my left soleus/achilles.
Wednesday Feb 4, 2009 #
Orienteering (some trail running, too) 35:11 [2] *** 6.0 km (5:52 / km) +60m 5:35 / km
ahr:135 max:156 19c slept:8.0 shoes: Brooks Adrenaline GTS 8 - 2
I ran a practice course from the office at Magnuson Park with DInglis. We took turns leading, and we did a few controls each by memory at the end of the course.
Running - Road / Track (mostly road) 10:15 [2] 1.23 mi (8:20 / mi) +5m 8:14 / mi
ahr:131 max:149 shoes: Brooks Adrenaline GTS 8 - 2
I ran to Meadowbrook from near 95th and 45th, then I did some mostly easy form drills on the grass behind the community center before lifting weights. My left achilles/soleus area was a little sore, so I opted not to do any hills, calf raises, skipping or bounding today.
Calisthenics / Dance (form drills) 8:32 0.66 mi (13:00 / mi) +15m 12:09 / mi
ahr:136 max:153 shoes: Brooks Adrenaline GTS 8 - 2
Strength / Weights (weights and body weight) 50:55
ahr:104 max:135
I continued to feel weak and tired in the legs, and was somewhat weak overall today. The exception is that my core muscles seemed as strong as ever. I did most of my usual exercises, but I reduced the weight a bit on most of them. I didn't do any calf exercises, and I only did four reps on the squat machine, since my legs felt quite tired.
Running - Road / Track 17:36 [2] 2.43 mi (7:15 / mi) +10m 7:09 / mi
ahr:143 max:153 shoes: Brooks Adrenaline GTS 8 - 2
I ran to the track, did a few laps around (at about 6:50 pace, trying to keep a comfortable but steady stride), then ran back to the car.
Tuesday Feb 3, 2009 #
Running - Road / Track (road) 24:07 [2] 3.0 mi (8:02 / mi) +120m 7:09 / mi
ahr:139 max:151 slept:7.9 shoes: Brooks Adrenaline GTS 8 - 2
Hawthorne Hills loop. I thought I might do a few hills and a weight training session today, but my legs felt stale and still had lots of little sorenesses from a hard training week, so I decided to make today really short and easy.
Monday Feb 2, 2009 #
Note
rhr:56 slept:8.0 (rest day)
RHR is upon waking at 10am, which probably contributes to the high number, although tiredness from a hard week of training may also be a cause. My legs feel somewhat tired and a bit sore today.
Determined not to let my failed platelet donation attempt keep me away, I tried to give again today. Since there was no one scheduled after me, I said to go ahead and try for a double unit, which takes 1.5 hours, assuming no slow downs of the machine. Upon the first return of blood, I got another hematoma (blood bubble under the skin), a bit bigger (about 5 cm diameter) than the one I got last time and in the left arm this time. Of course, the process had to be stopped again. In fact, the machine automatically stopped when it sensed the pressure going too high, but one of the technicians tried adjusting the needle (by pushing it farther in--and I'm guessing out the other side) and restarting again, thereby pumping up the hematoma. Still, I'm glad they tried rather than just quitting immediately.
I feel discouraged by this. It's disappointing to set aside the time and endure a few days of sporadic pain/tenderness in my arm and not succeed in providing benefit to anyone. Despite my tricky, narrow arm veins, I did have a few successful donations, and I'd like to try again, but I'm starting to wonder if it's worth my time and the staff time and equipment of the Puget Sound Blood Center. All that tubing and other paraphernalia must be expensive.
Determined not to let my failed platelet donation attempt keep me away, I tried to give again today. Since there was no one scheduled after me, I said to go ahead and try for a double unit, which takes 1.5 hours, assuming no slow downs of the machine. Upon the first return of blood, I got another hematoma (blood bubble under the skin), a bit bigger (about 5 cm diameter) than the one I got last time and in the left arm this time. Of course, the process had to be stopped again. In fact, the machine automatically stopped when it sensed the pressure going too high, but one of the technicians tried adjusting the needle (by pushing it farther in--and I'm guessing out the other side) and restarting again, thereby pumping up the hematoma. Still, I'm glad they tried rather than just quitting immediately.
I feel discouraged by this. It's disappointing to set aside the time and endure a few days of sporadic pain/tenderness in my arm and not succeed in providing benefit to anyone. Despite my tricky, narrow arm veins, I did have a few successful donations, and I'd like to try again, but I'm starting to wonder if it's worth my time and the staff time and equipment of the Puget Sound Blood Center. All that tubing and other paraphernalia must be expensive.