Training Log Archive: heyU

am: A couple of laps of Kings Pk (one short and one long) pushing it on the hills.

am: Ride to out Wembley Downs and return. I've decided, after much testing of the alternatives, that the best way is the railway path, Lemnos, Brockway, Perry lakes etc. and return the same way.

pm: At SportsMed Subi

am: Easy ride in Kings Pk.

Surgeon thinks my big toe is fine. He would, of course, seeing as it is his handiwork. He thinks it could take up to a year before I'm back to 'normal'. In the meantime he's given me a referral for an MRI on my ankle in case I get a desperate urge to find out how many other problems there are.

pm: At SportsMed Subi. Usual stuff minus the clams.

VMO activation exercises
bench press: 3 x 15@40kg
leg press: 2 x 10@100kg, 1 x 10@110kg
lat pulldown/pushdown: 3 x 15@25kg
balancing glutes: 2 x 15@30kg & 1 x 15@35kg back, 2 x 15@15kg to side
balancing adductors: 1 x 15 @ 20kg each side
calf raises (double): 1 x 15@25kg
pec dec: 1 x 15@35kg, 2 x 15@40kg
seated row: 1 x 15@40kg, 2 x 15@45kg
lat pulldown: 1 x 15@40kg, 2 x 15@45kg
gym ball work
bicep curls: 2 x 10@8kg each side
single-leg squats: 3 x 10 each side with 3kg dumbells

Single-leg squats are still not that good

am: Usual ride out to Guildford via the river and return. Usual route. No bodies by the side of the path this time. As usual there was a headwind to ride into on the way home.

Appointment with the foot surgeon tomorrow to have a chat about my crap left foot and whether I should amputate and get a replacement from Woolies.

pm: Token ride just to say that i did something today. In Kings Pk wandering around on the walking paths.

am: Round and round Subiaco Palms. Any longer and I would have started to feel dizzy. Left foot was not that bad until the 18-19 min mark, when it started to feel a bit week. Bad afterwards, but then it was OK in the evening.

am: Usual Fri morn ride out to Claremont and back with a lap of Kings Pk to finish off. Nice calm morning, bit cool at first, but just perfect for cycling. Hardly anyone out on the roads, which was another plus.

pm: SportsMed Subi

am: A couple of laps around Kings Pk, pushing it on the hills.

pm: Core and postural.

am: Short ride down to UWA and along the river towards Claremont and return.

pm: At SportsMed Subi. Minus the single-leg squats.

am: Huffing and puffing around Rosalie Park. Still not real good at running in such rugged terrain. It's funny how the operation has completely screwed up my foot. It's as though I have to re-learn how to run - from the beginning.

am: The old regular ride out along the river to Guildford and back. As usual there was an easterly that started to fade away by mid morning, which meant that I had the headwind when it was at its strongest, and a tailwind when it was dying.
Going past the old East Perth power station I got passed by some dude on a road bike who, by the looks of it, had put in a few big ones because he just HAD to get in front of the bogan on the MTB. So I sat behind him for a while and made him work. He would gain about 30-40m on every downhill and I would easily reel him in on the slighest hill. He looked around a few times so i know that he was aware that I was still there. Could have passed him, but I thought it would be more fun to make it hard for him :-)
On the way home I came across an unconscious body on the side of the cyclepath next to the river in Rivervale. I thought "this guy definitely doesn't look good". He had that grey look that you see in people who've had a heart attack, so I stopped and did the recommended 'shake and shout' routine. No response at first, but then he opened his eyes and told me he was OK, just resting. He wasn't all that convincing so I stayed with him for a few minutes and asked him a hundred times if he was OK. Eventually, after replying that he was OK a hundred times I carried on. Good job I didn't have to do any resuscitation, it's not the sort of thing you want to do too often.

am: Usual stuff. At sportsMed Subi. Started doing some calf raises @ 15kg

am: Down to UWA and around the river as far as the old Hospital and return.

am: Ride out to the west and then north. Via Lemnos, Brockway, Perry Lakes, Oceanic, The Boulevard, and Chipping Rd as far as Hale St. Came back through Brompton, Pandora, Alderbury, Selby, and Hay St and then the backstreets of Daglish. Hard work on the Alderbury street hill.

am: Down to UWA and along the river towards Tawarri. Left ankle OK, didn't like it when I stood up though.

C • Spotted 2

pm: Full session of core and postural. First time since the op.

am: Trundled down to UWA around the campus and home. Left ankle was OK, although a little weak. Right knee decided to play up in sympathy.

Was going for a jog at Subiaco Palms and turned my ankle at the 5 min mark. It hurt like shit so I gave up.

C • "no running for quite a while, maybe 4-6 months" 2

pm: At SportsMed Subi. Skipped some of the single-leg squats at the end. Left ankle was OK with the gym, bit stiff though and starting to colour up.

am: Ride out to Guildford and return via the river. Woke up this morning to a gusty Nor'easter and I knew that it would be hard work today. And of course the wind was at its strongest when I was riding into it along the river around Mounts Bay and the city. The wind started to die down when I turned around at Guildford, so I ended up having not that much of a tail wind on the way home. typical.

am: Around and around Subiaco Palms again. This time concentrating very hard on foot plant and toe-off. My left foot and ankle seemed a bit better today.

pm: At SportsMed Subi. Usual stuff.

pm: 2 circuits of Kings Pk pushing the hills

Got my new orthotics today. Now officially running around with what feels like a massive heel under my right foot.

am: Huffing and puffing around Subiaco Palms. Left foot and ankle played up a bit this morning.

Left ankle complained quite a bit after the run. It seems that I not getting the foot plant right - possibly still avoiding having full weight on the big toe. I hope this settles down soon, otherwise I'll have another injury problem to worry about.

am: Round the streets of Daglish and Jolimont looking at various ways to get through the place and avoid traffic lights if at all possible. It is possible, but involves a bit of twisting and turning and doubling back. Preferrable to sitting at the lights watching the cars though.

pm: At SportsMed Subi. Still struggling a bit with the single-leg squats, but slowly improving.

am: At Subiaco Palms. Round and round. I put this in as a run because I was stuffed afterwards and soaked in sweat.

am: Usual ride out to Guildford along the river and return. Twas a bit windy on the way out and I thought I might have a bit of work to do on the way home. The wind had become rather strong and gusty by the time I turned for home, so I ended up riding into a head wind for most of the second half. Crawled along the city foreshore and around Mounts Bay into an absolute gale. Wind gusts close to 50km/h at Swanbourne. Would have been similar along the river. Was stuffed by the time I finished.

am: At Subiaco Palms yet again. I had intended to do 2x10min jogging with 2min walking in between, but once I got going I thought I may as well just run it all in one go. So I did. 20 min non-stop (after 7 min walking and stretching to start off). Felt like a marathon too.

md: At SportsMed Subi.

am: Usual Fri ride out to Claremont via and return, with a lap of Kings Pk at the end. Did Poole Ave and Forrest Dr hills standing up. Now that i've started doing it, I'll have to try and gun them every time.
5 mins faster than last time. The calm conditions helped, but definitely riding faster. Even passed a few on their wanky road bikes.

am: A couple of circuits of Kings Pk working the hills fairly solidly, esp Poole Ave and Forrest Dr.