Training Archive: kupackmanIn the 29 days ending 2008-02-29:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||
Thursday Feb 28 | ||
| Physical Therapy 1:45:00 [1] | |
| Physical Therapy, Session #2
15 minutes on the bike 15 minutes of ankle massage lots of ankle exercises 10 minutes of ice + electro | ||
Wednesday Feb 27 | ||
| Physical Therapy 40:00 [1] | |
| I was stuck in a really boring meeting this afternoon, so I just sat there, elevated my leg, and did about 30 minutes of ankle stretching exercises. I probably spent another 10 minutes at my desk during the day doing other random stretches. | ||
Tuesday Feb 26 | ||
| Physical Therapy 20:00 [1] | |
| I probably spent about 20 minutes stretching and exercising my ankle. | ||
Monday Feb 25 | ||
| Physical Therapy 1:30:00 [1] | |
| My first session (of 12) at Greenlake Sports Physical Therapy.
The PT started off my measuring a bunch of range-of-motion angles (very interesting!) Then, I did all sorts of exercises: walking around, walking up stairs, down stairs, leg bends, balance board (3 ways), calf-stretches, squats, one-legged lifts, and two exercises with the rubber band. Another drill was that I would balance on one foot, and the PT would toss me a basketball, back-and-forth, back-and-forth. When I was balancing on my left ankle, I was horrible at this, and I just chalked it up to me having poor balance. Then, the PT asked me to switch to my right foot, and man, it put my left ankle to shame. He was tossing the ball all over, and I was catching and throwing back, all on one foot. My right ankle was awesome, my left ankle not-so-much. After that, I got 10 minutes of electro-shock therapy and ice. Ahhhhh. What's weird, is that now most of my soreness is on the inside of the ankle, not on the outside on the peroneal tendon, where it was sore last week. I asked him when he'd think I'd be able to run: 3 weeks. That's around March 17th... which is only 5 days ahead of the first Ultimate-O race. Maybe I'll volunteer to either meet direct or course-set that event, since I think those spots are still open, and it'll buy me another 3 weeks of heal time for orienteering. He also recommended that I wear a beefy ankle brace when I go back to orienteering, at first. This is the opposite of what my doctor said. Also, I'm back on the "crazy overtime", which means that I'm now going to bed, even though it's just 8:30pm. | ||
Sunday Feb 24 | ||
| Note | |
| sprint camp stuff added (not a lot of info). i still need to log anza-borrego, too. | ||
Saturday Feb 23 | ||
| Event: Western States + Intercollegiate Championships | ||
Thursday Feb 21 | ||
| Note | |
| I had my second visit with the orthopedic doctor yesterday, and here are the relevant facts:
- All of my ligaments and tendons are healing and "sticking down" well. - The swelling I still have is likely the result of a deep bone bruise. It's still a lot of swelling after three weeks. - I can wean myself off the orthopedic boot now. I'm not wearing it today, but walking without it is creating some soreness, and I have a bit of a limp, mostly due to range of motion limitations. - He says I won't have a stability problem (since this is my first bad ankle sprain), so I won't need one of those beefy ankle braces. Instead, I need one of those neoprene sleeves to compress the swelling and help things stick down easier when healing. - My range of motion is pretty poor, due to swelling. He only recommends physical therapy to about 15% of his ankle sprain patients, and I am one of them. I start twice-a-week therapy for six weeks on Monday. - He's expecting a full recovery, mostly in part because it was treated "aggressively". - I go back to see him in three weeks, to make sure that he's not overlooking anything. If things are not progressing the way we'd like, I might get an MRI to see what's going on. But right now, he thinks that everything is going well, considering the severity of the sprain. What this means: - Yeah, Arizona (2 days from now) was never going to happen, anyway. Ha. - I'll probably still walk at the first 2008 Street Scramble (23 days from now), but smooth-terrain running might be possible. - Will I be able to go in 30 days for the first Ultimate Orienteering? - Will I be able to go in 33 days for the first game of spring volleyball? | ||
Wednesday Feb 20 | ||
| Note | |
| Sorry about this taking so long... I've had these around for awhile, I just forgot to post them.
I've decided to go with the new Kansas outline design for the back. It's a good idea to have the club name large on the back (instead of the giant logo). Also, with the powder blue Kansas, this does several things: a) makes the words significantly more legible on a solid background b) references the pink letters on powder blue, just like the jim ryun throwback c) includes a map, and gives a slight nod to an older OK logo that included the outline of Kansas on it Also, this logo will go on the sides of each sleeve, but I couldn't sketch it very well in the mock-up. I know I said earlier that I didn't want to add another color, but after thinking about it, it's just another shade of one of our other colors, plus black and white are neutral colors, anyway. Speaking of black, after a lot of thought, I'm going with the black on the sides, as it'll bring the entire ensemble together better with the black pants. (click for larger)  | ||
Monday Feb 18 | ||
| Note | |
| It's official. No trip to Arizona this weekend. I just refunded my airline tickets.
But... I decided to take Gina to Hawaii in April instead. Northwest has pretty killer deals on flights to Honolulu! | ||
| C • Occupying your time 1 | ||
Sunday Feb 17 | ||
| Note | |
| Back from Vancouver, where I actually completed 6 of 10 events, using one of the following combinations of aids:
a) orthopedic boot + crutches b) orthopedic boot only c) hiking boots + crutches d) hiking boots + ski poles (oh, and don't tell the doctor I did this) | ||
| C • Most races on the continent... 2 | ||
| Orienteering 2:11:10 [2]*** 5.6 km (23:25 / km) | |
| Vancouver Sprint-O Training Camp
Session #8 and #9: Prologue and Chase at Deep Cove Used: hiking boots + hiking poles (very, very sore at the end) Training: having fun! | ||
Saturday Feb 16 | ||
| Orienteering 49:24 [2]*** 2.5 km (19:46 / km) | |
| Vancouver Sprint-O Training Camp
Session #6: Lower Lynn (I skipped sessions 3, 4, and 5) Used: hiking boots and crutches Training: dog bones! very exhausting on crutches! | ||
| Orienteering 27:22 [2]*** 2.4 km (11:24 / km) | |
| Vancouver Sprint-O Training Camp
Session #7: Cates Park Used: orthopedic boot Training: focus on super efficiency (speed + direction) Very good race for me! | ||
Friday Feb 15 | ||
| Event: Vancouver Sprint Training Camp | ||
| Orienteering 45:54 [2]*** 3 km (15:18 / km) | |
| Vancouver Sprint-O Training Camp
Session #1: UBC Campus Used: crutches + orthopedic boot Training: purposely tried to distract myself | ||
| Orienteering 38:12 [2]*** 2.6 km (14:42 / km) | |
| Vancouver Sprint-O Training Camp
Session #2: Acadia Residences (UBC Campus) Used: orthopedic boot (very painful at end) Training: purposely tried to distract myself | ||
Saturday Feb 9 | ||
| Ultimate 15:00 [1] | |
| Threw the disc near the Greenlake Community Center with Gina, her roommate, and roommate's boyfriend.
It was really hard, since I couldn't move much, so they had to be accurate in their throws, and the wind made this hard. Throwing the disc was hard, since I really couldn't step into my throws much. After about 15 minutes, my ankle ached a bit so I sat down. | ||
Thursday Feb 7 | ||
| Note | |
| So.... here's the verdict...
Cliffs Notes Version: I've got a grade 3 high ankle sprain, which includes two torn ligaments, plus a damaged peroneal tendon, which is still too swollen for accurate diagnosis. I have to immobilize my ankle in this special boot for two weeks and then I go back in to see what's next. My goal is to be up and running by late March. Long Version: I went to the orthopedic/sports med doctor yesterday afternoon, and the first thing he commented on was all of my bruising. Actually, everyone there (nurses, x-ray guy) commented on my bruising. Took some x-rays, nothing is broken. One thing did show up on the x-ray, which was that something is detached on the center front of the ankle. This may have happened during an earlier sprain, and if it doesn't heal correctly, it might affect my range of motion, but not much, and some people elect to have surgery to have this fixed. The doc didn't think that this would apply to me. After looking at the x-rays, touching all over my ankle, and asking me to move/push in certain directions, the doc gave the verdict: Grade 3 high ankle sprain + damage to my peroneal tendon A grade 3 sprain is the worst you can get, and the doctor says that I tore two ligaments, but not completely. The peroneal tendon damage explains all of the bruising, as high up as mid-calf. And here's the treatment: Three weeks in a boot. I've already completed the first week with my Ace bandage and hiking boot, and I've got another two weeks in this fancy ski-boot looking thing. I'm supposed to wear it all the time, even in bed (but not showers). After that, I go back into the doctor to see how it's progressing. Hopefully, the swelling will have gone down enough around the peroneal tendon that he can assess it's damage and recovery better. The doctor gave the impression that he was giving me bad news with the two weeks in the boot. But I was actually expecting something worse. I asked him if I should still expect it to be pretty sore two weeks from now, and he said yes. I'm expecting that I'll be sidelined for a while. Since I'm dating a Catholic and yesterday was Ash Wednesday, I figure that I'll give up running and sports for Lent. This, for now, will be pretty easy, because I can't. But, this will be good in about a month from now, when I might be feeling a lot better and want to play, but I should probably sit out to let it heal longer. This means that I'll be skipping Tucson, which is sad, because a) it's a mini OK reunion and b) I love desert terrain. I've also already told my basketball and volleyball teams that I'm finished for the season. I'm still going up to Vancouver, and I'll be crutching/walking (in boot) some, and volunteering some, too. There's a Street Scramble on March 15th, in which I was hoping to run with Nick, but it looks like I'll be walking with Gina. My goal is to be up and running again on March 22nd, the first race in the Ultimate Orienteer Series. | ||
| C • If anyone ever needs.... 1 | ||
| C • sprint camp? 3 | ||
Wednesday Feb 6 | ||
| Other 30:00 [3] | |
| I said I wasn't going to include crutch-walking anymore, but sometimes I decide to partake in what I call "sprint-crutching" which is pretty much taking as big strides as possible, without stopping. The 30 minutes is over the past three days. Usually I "sprint" when walking into and out of work. I also "sprinted" up to the pub on Monday night. Whenever I sprint, I can actually move faster than a normal walking pace.
If only there was sprint-crutch orienteering or something.... and not trail-o. I don't care much for trail-o. Something that I've been thinking about (you'll see the connection)... I think a control flag on a 1:5000 map should be 1/3 the size of one on a 1:15000 map, etc. For those super-sprint courses, I don't want to see a standard flag. They'd be too big. See, I think people on crutches can still orienteer on easy-to-move terrain. But we can't move all that fast or that far, so we'd only need a small map. I don't want to crutch around and just spot the flag from a ways off. Then that's just pointless crutching. But if we had baby controls, we'd get just as much navigation-per-time as the bigger, badder courses, and less of the "oh there it is... crutch... crutch... crutch... crutch... crutch... " | ||
| C • haha... 2 | ||
| C • Crutch Crumpets? 2 | ||
Monday Feb 4 | ||
| Note | |
| 1) Crutches. I'm going to quit logging the crutch-walking, because I'm getting used to it, and no longer as exhausting. My crutch-walking muscles are pretty sore, though. But, the crutch-walking is just replacing my normal walking, and I'm crutching less than I usually walk anyway.
2) Kicking A Bear In The Head. I'm glad that it was sunny at Saturday's o-meet, because it was otherwise depressing. There were supposed to be 7 of us going up there, but the other 4 didn't show up. One guy's wife was sick, so those two stayed home. Another had "house issues" or something, and the last guy wanted to go, but he's a "me too" kinda guy, and since the others didn't go, he didn't want to drive by himself. If I would have known that carpool fell apart, I would have called him... I had one seat left in mine. It was also depressing seeing everyone else run, and have fun, and I just sat around in a chair and snapped photos. That was fun, I guess, but I'd rather be orienteering. I think the worst thing was the reaction of several (4-5) of the orienteers (none on AP) once they found about my injury. The reaction was either: a) How could a volleyball injury be so bad? It's *just* volleyball. b) How could I possibly injure myself doing something other than orienteering? I've become quite the pessimist over the past five days, so I just thought I was thinking too much about the reactions and didn't say anything about it. But Gina said something to me about it, saying that she was surprised that some people didn't think that either volleyball injuries were legitimate... or that non-orienteering injuries were legitimate. Maybe I should stick with my "I kicked a bear in the head and now he's on my living room floor" story. 3) Snowshoeing. Ryan and I went down to Mt. Hood Saturday night for a Sunday morning snowshoe race. I forgot to get my old chains swapped for ones that would fit my new car, so we had to scramble around Portland Sunday morning to find some to get up to Frog Lake. Ryan had a good time, so that was good. Since I had pre-registered, I drank the hot chocolate and ate the chili that I paid for. I just sat in the car, listened to music, and read through my Lonely Planet guide to Seattle, from 1998. Amusing. 4) Gaining Weight Tastes Good. Both Alligator Soul (in Everett) and Olive You (in Greenwood) serve up some really good food. 5) Injury Update. There's some good news on this front. The swelling has receded somewhat, and I'm able to walk around some, usually mid-day through evening. However, the pain is too great in the morning. I pretty much sprained everything, and just about everything is showing significant improvement. Except for the outside of my ankle, above the ankle. Some other bruises are starting to show up to almost halfway up my calf! If I don't have a compression bandage wrapped just above my ankle, it hurts a lot. I looked at some ankle anatomy images, and if I were to guess, I screwed up my peroneus muscle and tendons the most. I either stretched them horribly, or tore them or something. I'll get confirmation on Wednesday, I guess... I'm also looking forward to Wednesday so that I know that the next step in treatment is. I'm compressing it, I'm elevating it, and I'm still icing and taking ibuprofin some, but I've heard that I might be needing to add heat or something. I'm going on six days now, so I don't know how much longer I'm supposed to ice. Oh, and I hope I get some sort of pain medication, too. Advil ain't cutting it. I told Eric on Saturday that my outlook on running in Arizona was about 50/50. That's 19 days from now, and it's been 6 days since the injury. Now that the major injury (upper outside ankle thing) has pretty much identified itself, and not seen much, if any, improvement, I think the chances of me going to Arizona are around 20% now. That being said, I'm still going up to Vancouver in 2 weeks. I'm already committed to driving up there with Rex, and I should be able to do some light walking (which might be a lot easier if the doc gives me a cast or boot or something). The courses are all sprints, so they'll be short, and the terrain will be pretty forgiving with an injury like this, so it'll still be worth it if I can walk half of the courses, plus hang out with some cool people in a cool city. | ||
| C • link to ankle anatomy 3 | ||
| C • tough orienteers 2 | ||
Friday Feb 1 | ||
| Note | |
| Winter-O Finale is tomorrow, and I'll be spectating. As far as spectating goes, this is a good one, because there are a lot of close races to follow in the standings.
Winter Series Men: It pretty much comes down to three guys: Eric, Nikolay, and James. If Eric or James win tomorrow, they win the Series. If Nikolay wins and someone other than Eric or James finishes second, Nikolay wins. Also, my friend Nick has a goal of reaching 300 points for the season, and he needs to finish 19th or better to accomplish that. Since I'm sitting out, that should help him a little bit. JV Girls: If Bonnie wins tomorrow, she wins the series. If not Tracy wins. JV Boys: Another tight one with three possibilities: Drew, Matt, and Dan. Dan needs to win tomorrow and have someone other than Drew or Matt finish second. Matt needs to finish in the top five tomorrow AND beat Drew to win, as long as Dan doesn't win tomorrow. Drew wins the Series in all other cases. Varsity Girls: Another three-horse race, between Claudia, Holly, and Tori. Tori needs to win tomorrow to win the series. Because of how the tiebreaker works, Holly needs to win tomorrow to win. If neither Tori nor Holly win tomorrow, Claudia wins the Series. Varisty Boys: Currently, there's a tie between Huw and Matej. The only result that will change the outcome is if Matej wins tomorrow. Otherwise, Huw either wins outright or via tiebreaker. All other divisions are already clinched. | ||
| Note | |
| I have this weird thing where whenever I see a lot of blood on TV, or if people talk about cuts, wounds, needles, blood, etc..... that my body, my arms particularly, feel weak. That's just how it goes.
With my sprained ankle... I watch TV shows or commercials and I see people running, jumping, making sharp turns... and if my ankle isn't bothering me at the time, it starts to tingle/hurt just a little bit, and I immediately wonder, "how do they do that?"... because right now, I can't. It's an immediate reaction. Just like my weak arms, now I feel a weak ankle. Does this make any sense? | ||
| C • I'm the same way about bloo... 2 | ||