Training Log Archive: maprunner

Decided to walk the Sar-Ko-Par course backwards, for a bit of map practice. Tried to jog once or twice, but my knees hurt, so I didn't push it.

I'll give the knees a nice break for the next week or so. My plan is to stick to hiking, and hiking only, while we're in Iceland. I'm really looking forward to this trip, to see beautiful sites in a exotic country. But mostly I'm looking forward to hanging out all day, for 10 whole days, with Mike. That's one day for each year of wedded bliss (that's just for you Cristina :)

C • Awwww 2

sprint - Splits

Finally got to see the orthopedist today. He confirmed my self-diagnosis: patella femoral syndrome (runners knee). He is sending me for some PT. Strengthen the muscles, get the joint back in balance, and I should be fine.

Walked at SMP after work, with Nancy N. I was so surprised when she called and asked if I wanted company. I'm so used to being the slow one, with no one else training at my pace. It's been years since I trained side-by-side with someone. But the company was great, made the time fly by. Thanks Nancy!

Also did an un-planned experiment. Accidentally left the neoprene knee sleeves at home, so I walked without any support. Left knee was not happy, especially at the end. Conclusion: need the support still.

As I've watched the world track champs, I have decided that, in my next life, I'm going to do the shot put. Looks like you can eat all you want, and still be a world-class athlete :)

Mike and I went to the big hill at Wyandotte. I walked up and down, taking it easy and checking out how the hiking boots fared with inserts. Everything was fine, including the cooler temps. A nice outing, and good preparation for next week.

C • what's next week? 5

knees started to ache, so I stopped sooner than I planned.

Knees are very unhappy after yesterday's outing. So I took it easy tonight.

I also tried some weight-thingies at the gym, to see if I could tell any strength difference between my quads and hamstrings (runner's knee is usually caused by an imbalance). It was difficult, because the weights were in 15 pound increments, but it definitely appears that I need to work on strengthening the quads.

Mike set a course for me at Bonner, on the PTOC version of the map (every tree is mapped). I need to practice orienteering, but it;s hard in a wide open park, when you're walking most of the time. So I looked at each leg just as I finished the last one; I tried to make a quick decision on what I would use or see as I navigated the next leg; then I looked up to see what I could aim for. It was good practice.

C • catching features 4

on the trails at SMP after work. Wore neoprene knee brace, and walked a bit, every 5 minutes (and took a drink). Knees felt fine during the jog. Yes, my left knee is starting to ache, too, which just reinforces my self-diagnosis of runner's knee.

The health insurance company denied the MRI requested by my internist. So, they're sending me to an orthopedist next (but not until late next week). In the mean time, I think I will continue my routine of ice, alternative exercises and strength building.

But I think I need some help on the strength. I have been working on my quads, based on what I have read about runner's knee. But tonight I jogged on some trails with slight inclines, and my hamstrings got tired/sore. Weak or stiff hamstrings? Or overuse to compensate for weak quads? Or poor technique after taking a few weeks off? Any ideas?

Time for a day off, to rest all the tired muscles, and rethink my recovery plan.

Iced the knee, and did some quad exercises. Feels OK.

Spent way too much time this weekend playing around with my newest discovery: meoshpere. Very cool, but addictive for list-makers like me :)

C • addictive 6

Try this link:

I was encouraged by how well my knee felt last weekend, so I decided to try to jog again today at PNS. Wore my O shoes with inserts, and neoprene brace. Felt fine during the run (other than being out of running shape). But felt pretty achy as soon as I stopped. I will ice it today, and see how it feels tomorrow.

C • Injury recovery... 2

Last week, I decided I should probably see a doctor about my knee. Just confirm that I should rest it, ice it and take it slowly. So I went to the doctor today, hoping he might send me to PT for some strengthening exercises. Instead, the doctor twisted my knee all around and heard popping, and decided that an MRI was needed. Thanks to his movements, my knee now aches more than it has for a long time. Stay tuned.

C • There may be something amisscu... 2

Knee ached afterwards.

Day two of COTC (sprint relays). I was on a team with Mike and Cristina. They very wisely put me on the last leg, so they wouldn't have to wait for me.

Decided to try to jog (not run) part of the course. Patched up the blister as well as I could. Then told myself to settle down and think only about the orienteering.

Started off OK. Was able to jog the downhills, but had to walk the uphills. Concentrating well, looking ahead well, going well through the first 4 controls (except for my stinging knee; see discussion)

Then the heel started to really hurt. I was cursing every uphill step. Stopped concentrating, started making dumb mistakes. Small parallel reentrant error on 5; walking right past my control at 8, and taking about 2 minutes to realize it. Spent way too much time looking for 9. Lost count going up and down hills, thinking about my heel. I had actually decided to try to find 10 and backtrack to 9, when I passed 9. Lost a couple of minutes here.

Still cursing every other step, I decided my only redemption would be to nail the last control and finish. After all, I didn't want to mispunch at the last control. Quickly noticed the three trees on the map, and the three control bags, and correctly headed to my control.

So. despite my poor performance, we still managed to beat Buckley's team :)

Again, the knee felt fine, even though I jogged about one-third of the course. Yeah!

Overall, it was a fun weekend. Always great to escape the 100 degree heat in KC this time of year. Gorgeous scenery was wonderful. But, as always, the best part was the company. Thanks Valerie, Cristina and Ted!

C • Weekend 1

Day one of my COTC, also known as the Long O champs. My goal was to walk, and have no big mistakes. Well, I did walk the whole way. And I did finish. But I am unhappy with my orienteering.

Messed up #1 by straying from the straight line; eventually, I approached the control from the wrong direction. Several folks were surprised to see me coming towards them as they were heading off to #2. Calmed down a bit after that, and wisely stayed on the road most of the way to #3. I was actually tempted to run once or twice, but I reminded myself that is was a long day, at 9000 feet, and I hadn't run in three weeks. So I walked.

On the way to #4, I felt a hot spot on the back of my right heel. Re-laced my shoe and continued on.

#5 was the big mistake. Once again, I had issues with relocating. I did decide to relocate fairly quickly, which is good progress. But on was on a vague ridgeline with many unmapped rock features, and I did not choose a bulletproof point for relocation. Convinced myself I had gone too far, so I doubled back. Passed many other folks looking for the same control. Wandered around checking every possible rock cluster. Stopped, tried to relocate again. Once I decided where I was, I went out of my way to pass another re-entrant, to confirm my location. Still walking slowly and carefully, finally went back to where I had been, and went beyond and found the control. Estimate I lost 15-20 minutes here. Inexcusable!

On to #6, without a real plan in mind. Wandered in the general direction, but had to relocate off an obvious stand of aspens. I wasn't where I had intended to be, but at least I now knew exactly where I was and how to attack the control. Passed an orienteer I knew, who asked if I knew where I was. I replied "No" since I don't believe in helping healthy adult orienteers, especially at a champs!

But I did ask this orienteer if, by any miracle, they had a band-aid. At this point, my right heel was definitely blistered, and hurting a lot. Of course, no band-aid. And of course, I stupidly kept on going.

This affected me for the rest of the course. First, I had to slow down a lot. And it hurt more going up hill, which forced me to take the road most of the way to #8, instead of the direct route. I went slower and slower, and got more and more tired. No concentration as I moved through the hills from 8-9-10. Ugly orienteering, ugly mood. I was really bummed to have taken over 3 hours. And to have had such huge mistakes. Good thing it was only a training camp :)

Afterwards, I surveyed the right heal. Pretty bad. Left heel was just a little bit better. This was the very first time I've gotten blisters while orienteering, and it was my own stupid fault. To help my knee, I have been using an arch support insert. I put this insert into my O shoes before the race, and it lifted my foot just enough to rub in a new place.

There was one piece of very good news at the end of the day: the knee felt perfectly normal during the race, and afterwards. No pain, no aches, no twinges, no swelling. Hurrah!

Colorado Training Camp (COTC)

We're off to Colorado tomorrow for the Long O. Since my knee is still acting up, and the event is at altitude, my plan is just to be slow and careful. I need to get back into orienteering competition mode; do my best to concentrate and navigate well.

In particular:
1. read 100 meters ahead
2. look around and ahead
3. don't think about how fast or slow I'm moving
4. have a plan for relocating, if needed

I'm really looking forward to this weekend; especially to seeing our friends again.

C • yay, CO! I'll try to bring ... 1

My first time on an elliptical machine. I liked it. It's very similar motion to running, and it is possible to get your HR up. But I was inside at a gym, and I could only stand it for 15 minutes before I got bored. Next time, I'll bring my book.

Threw in some time on the recumbent bike. By the end, I could feel it in my quads; they are really out of shape already.

I have a free thirty day "guest" pass to a gym near work. Wish I thought to do this a few week sooner.

Knee felt a bit stiff this morning, but didn't actually hurt. My legs were worse; I'm so pathetically out of running shape that my quads, glutes, hamstrings and calves are all a bit sore today.

before and after the run

first attempt at jogging in 2+ weeks. Wore my running shoes with arch support insoles, and neoprene knee brace. Stayed on the flat, wood chip trails at PNS. Felt a twinge about 30 seconds into the run, but decided to try to keep going. Felt OK the rest of the time. I can tell that I am out of running shape; bummer. The real test will be to see how the knee feels tomorrow.

around the neighborhood, looking at everyone's landscaping.

Event: 2007 USOF Convention and Colorado 5-Days
 

Tried something new tonight, and pedaled for 20 minutes on a "pedal" unit (a floor unit, just pedals that go round and round). Hey, I needed something for cross-training and it only cost $25. Not a hard aerobic workout, but I felt it in my quads (which may say a bit abut the strength of my quads more than anything else...) Knee is feeling OK, but I continue to ice it three times a day.