Training Log Archive: maprunnerIn the 7 days ending Oct 9, 2010:
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Saturday Oct 9, 2010 #
11 AM
run/walk warm up/down 10:00 0.57 mi (17:27 / mi) +2m 17:16 / mi
ahr:135 max:167
orienteer 22:48 1.75 mi (13:02 / mi) +2m 12:59 / mi
ahr:163 max:176 (injured)
My knee has been feeling better every day, so I decided it was time for a test run. Went to the arboretum and ran Fritz's course backwards. (I think it was an earlier version, since some of the controls were just slightly different than the course I ran on August 14th.).I didn't feel great at the start, but that was tiredness and nervousness. Turns out the knee was fine; only one twinge during the whole run. And I was only 9 seconds slower than August (although I didn't have to stop and punch, and I didn't need to think about route choice). The hardest part of the day was remembering to look at the next number _down_ in sequence :)
Friday Oct 8, 2010 #
PT 10:00 [0]
Thursday Oct 7, 2010 #
6 PM
erg 10:00 [1]
weights 10:00 [1]
PT 10:00 [0]
Wednesday Oct 6, 2010 #
Note
(injured)
Nice visit with the doctor today. Nice, because he knew what orienteering was. And he complimented me ("need to be in shape and smart to do that"). And he confirmed patellofemeral syndrome. And he said, just take anti-inflammatory medicine, strengthen the quads, work on your flexibility and add more protein to your diet. Otherwise, I can do whatever I feel capable of doing. Including racing at the champs in 10 days :)
So nice to hear. I have a one month prescription to meloxicam, a 24 hour anti-inflammatory medication. I think I'll take it easy for a few days until the swelling goes down. Then I have to work on stretching. He was quite dismayed when he asked me to squat, and I couldn't go down very far. And find some quad-specific strength work. (Last year, I was told my stress fracture was partially caused by weak hamstrings. So I concentrated on them during my at-home strength workouts.)
So nice to hear. I have a one month prescription to meloxicam, a 24 hour anti-inflammatory medication. I think I'll take it easy for a few days until the swelling goes down. Then I have to work on stretching. He was quite dismayed when he asked me to squat, and I couldn't go down very far. And find some quad-specific strength work. (Last year, I was told my stress fracture was partially caused by weak hamstrings. So I concentrated on them during my at-home strength workouts.)
Tuesday Oct 5, 2010 #
PT 5:00 [0]
Monday Oct 4, 2010 #
PT 5:00 [0]
(injured)
So, I overdid it yesterday. Knee hurt more today. Doc appt on Wednesday morning, so help is on the way. What I need mostly is a PT to tell me how to tape my knee again, and to assess which is weaker, the quad or the hamstring.
Sunday Oct 3, 2010 #
PT 5:00 [0]
4 PM
cycle 40:00 6.46 mi (6:12 / mi) +41m 6:04 / mi
ahr:111 max:132 (injured)
Spent several hours cleaning and organizing the garage (help! I'm turning into my mother!) then decided it was time to move my lazy bones. Went for an easy spin, to test my knee and enjoying the picture perfect fall day. Lots of people out, but I suspect it's not nearly as bad as DC :) Knee felt OK, just a few twinges. Iced after wards.