Training Log Archive: AliCIn the 30 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Swimming 34:00 [1]
Tried swimming for a bit, but I woke up with a really bad crick in my neck (hurts to turn right). So breathing to the sides wasn't much fun...
So desisted from normal swimming, moved over to the slow lane and did a mixture of breastroke, kicking and aquajogging. Probably better for re-strengthening the leg actually. Left knee (the problem knee) clicked when I frog kicked along with breaststroke, so I stopped doing that.
So desisted from normal swimming, moved over to the slow lane and did a mixture of breastroke, kicking and aquajogging. Probably better for re-strengthening the leg actually. Left knee (the problem knee) clicked when I frog kicked along with breaststroke, so I stopped doing that.
Saturday Nov 29, 2008 #
Note
(rest day)
Up and out quite early to manage my women's 3rds team at II-Ivths cross-country varsity! I had 20 women, 19 finished (one was sick), but we were *just* beaten by Cambridge. Still, a very close result for the mob match away.
I would have much preferred to be running, but it was kind of fun to be 'coach'-like.
I would have much preferred to be running, but it was kind of fun to be 'coach'-like.
Friday Nov 28, 2008 #
Swimming 26:00 [2]
A bit better than last two sessions- worked in the flip turns, which definitely makes it harder! Tried to do a pyramid thingy, doing 25 hard, 25 easy, 50 hard, 50 easy... up to 400 hard, 400 easy and back down- may have lost count on the 400s.
Also 100 kicking at the end.
Also 100 kicking at the end.
Note
1:16 training for the past week. Depressing. Better be healing...
Wednesday Nov 26, 2008 #
Crosstrainer 8:00 [1]
Light cross trainer to warm up.
Ramp at 8, resistance at 8. Reps 160-170.
Ramp at 8, resistance at 8. Reps 160-170.
Running 2:21 [1] 0.4 km (5:52 / km)
1 lap of track.
Actually felt nice. Not good, but kind of nice to do the running motion. Much better than when I attempted to run last Wed.
Actually felt nice. Not good, but kind of nice to do the running motion. Much better than when I attempted to run last Wed.
Swimming 20:10 [1]
Swimming, this time with legs. Arms were slightly sore from yesterday, but not bad.
Tried to think about technique a bit, but mostly zoned out.
Things to think about
1) actually using my legs (I swear, I just forget to kick unless I'm thinking about it!)
2) breathing more streamlined on left side
3) trying to do flip turns again (I tried one, was far to close. won't really go for this til I'm more confident with my hamstring)
Tried to think about technique a bit, but mostly zoned out.
Things to think about
1) actually using my legs (I swear, I just forget to kick unless I'm thinking about it!)
2) breathing more streamlined on left side
3) trying to do flip turns again (I tried one, was far to close. won't really go for this til I'm more confident with my hamstring)
Tuesday Nov 25, 2008 #
Swimming 20:00 [2]
Whew, haven't logged swimming in a loooong while.
Bought a membership to the pool, so now expect to swim more. The expense of the membership always sort of put me off swimming here, but now that I've gone for it, might as well go!
I used a leg buoy, as didn't want to use my legs at all and maybe tweak the hamstring I'm trying to heal. So went in the medium lane, which was really crowded, and kind of annoying.
Felt ok, was a workout, shoulders hurt a bit, but assume that's just because I haven't used them for swimming at all since my 2nd shoulder surgery. They're much tighter now and don't have the same range of motion, but I think swimming pushes that range of motion...
Bought a membership to the pool, so now expect to swim more. The expense of the membership always sort of put me off swimming here, but now that I've gone for it, might as well go!
I used a leg buoy, as didn't want to use my legs at all and maybe tweak the hamstring I'm trying to heal. So went in the medium lane, which was really crowded, and kind of annoying.
Felt ok, was a workout, shoulders hurt a bit, but assume that's just because I haven't used them for swimming at all since my 2nd shoulder surgery. They're much tighter now and don't have the same range of motion, but I think swimming pushes that range of motion...
Note
Physio visit.
Shuba wasn't surprised by the fact that I was having pain at the top of the hamstring as well as behind the knee. Also not surprised that I'm not yet miraculously better.
She said that kicking while swimming should be 100% ok. And she wanted to see how running just one lap felt tomorrow after the past few days rest. So tomorrow, will warm up a bit on the cross-trainer, then run a lap, but mostly swim.
Shuba wasn't surprised by the fact that I was having pain at the top of the hamstring as well as behind the knee. Also not surprised that I'm not yet miraculously better.
She said that kicking while swimming should be 100% ok. And she wanted to see how running just one lap felt tomorrow after the past few days rest. So tomorrow, will warm up a bit on the cross-trainer, then run a lap, but mostly swim.
Monday Nov 24, 2008 #
Note
(rest day)
In london for the day. Leg feeling less sensitive... will of course continue with more complete off days. And physio tomorrow too.
Sunday Nov 23, 2008 #
Note
(sick) (rest day)
1) Snow upon waking up in the morning = cool!!! Not enough to get the skis out though, just a dusting.
2) Lots of cooking. Celery soup and apple cake. Yum.
3) Add illness to injury. Coughing like a fiend. Blech.
2) Lots of cooking. Celery soup and apple cake. Yum.
3) Add illness to injury. Coughing like a fiend. Blech.
Saturday Nov 22, 2008 #
Note
(rest day)
Day off. Do still have to cycle in to town twice, which is far, but not taking that hard.
Think I've decided not to run varsity. I'm certainly not getting better quickly.
Think I've decided not to run varsity. I'm certainly not getting better quickly.
Friday Nov 21, 2008 #
Crosstrainer 20:00 [2]
Cross-trainer-age. Again.
Crossramp at 6, resistance at 10, I think. Just tried to keep above 170 reps the whole time.
Showed up in ski tights, which I admit, were pretty ridiculous for the gym!
Crossramp at 6, resistance at 10, I think. Just tried to keep above 170 reps the whole time.
Showed up in ski tights, which I admit, were pretty ridiculous for the gym!
Rowing 5:00 [2]
Little bit of rowing love on the erg. Around 2:05. Bit worried that rowing is tough on the thing that hurts in my bum. (Where the hamstring connects to pelvis??)
Running 7:33 [2] 1.0 mi (7:33 / mi)
shoes: Asics Stratus
1 mile, or 1600 rather, 7.33 pace. So not ridiculously, ridiculously slow anymore, but need to be faster soon!
Behind knee pain was minimal, but pain in bum was quite noticeable. Stride didn't feel too awkward if I stayed focused.
Behind knee pain was minimal, but pain in bum was quite noticeable. Stride didn't feel too awkward if I stayed focused.
Thursday Nov 20, 2008 #
Crosstrainer 18:00 [2]
shoes: Asics Stratus
10 min warm up, felt fine, then 5 min after the first 10 min tempo, then a few more minutes after bailing on the second tempo
Crossramp = 6, Resistance = 10
Crossramp = 6, Resistance = 10
Crosstrainer 12:00 [4]
Tempo. Trying to keep reps above 185, which took focus!
Crossramp = 6, Resistance = 12
Was going to do 2 x 10 min, but left calf started to feel real funny 2 min into the second one, so bailed.
Crossramp = 6, Resistance = 12
Was going to do 2 x 10 min, but left calf started to feel real funny 2 min into the second one, so bailed.
Running 18:08 [1] 3.2 km (5:40 / km)
shoes: Asics Stratus
And made it 8 times around the track. Still slow as anything, and awkward, but the intense pain didn't start... Woo! Slow and steady back into it hopefully... Thinking about really picking up my left knee seems to make my stride a bit more even.
Times (not like they matter, soooo slow)
2.27
2.20
2.15
2.15
2.15
2.14
2.11
2.10
Surprised about how even it was there through the middle!
Times (not like they matter, soooo slow)
2.27
2.20
2.15
2.15
2.15
2.14
2.11
2.10
Surprised about how even it was there through the middle!
Wednesday Nov 19, 2008 #
Crosstrainer 20:00 [3]
On housemates Jess's recommendation, decreased the crossramp incline, and worked hard to keep strides per minute really high. Made it a much better workout! Feel like I could actually do a session on them now, which is good, because they're much more like running than the erg is.
Running 10:00 [1]
shoes: Asics Stratus
Bam! Look who ran for 10 minutes. At about 9:30 pace. Clearly a jog really, but at least was out there on my feet!
How'd it feel?
Awkward, in a word. Left leg is just weird. Not sure why. Focused on trying to be even in stride and all, not sure if I managed it. Left calf burning by end, no pain in right one...
How'd it feel?
Awkward, in a word. Left leg is just weird. Not sure why. Focused on trying to be even in stride and all, not sure if I managed it. Left calf burning by end, no pain in right one...
Orienteering 45:00 [1]
Cycle-city-o: cycling around Joe's street score course.
I think counts as orienteering training. Got destroyed by Ian however, who was also on a bike... I don't think I was actually that much more effective than those on foot, really hard to read a map on a bike when it's crunched up in your hand and in the dark... Also hard to search for post it notes on a bike!
I think counts as orienteering training. Got destroyed by Ian however, who was also on a bike... I don't think I was actually that much more effective than those on foot, really hard to read a map on a bike when it's crunched up in your hand and in the dark... Also hard to search for post it notes on a bike!
Tuesday Nov 18, 2008 #
Crosstrainer 20:00 [1]
Hamstring felt ok, still strange. Hard to work hard on this thing without spazzing out. Maybe I don't have good cross-trainer technique. Maybe I'm being careful of the hammie.
Rowing 15:00 [3]
Now that's a better workout! Too bad it's sooooo boring. Was doing a stroke for each letter in words on the far side of the gym... was rowing around 2:05 the whole time, not bad.
Monday Nov 17, 2008 #
Strength 35:00 [1]
Circuits, with fewer people this week, maybe catching up from training day/in 6th-week-survival mode.
I was good and avoided explosive leg things. Hamstring. Be. Better.
I was good and avoided explosive leg things. Hamstring. Be. Better.
Sunday Nov 16, 2008 #
Orienteering 59:54 [1] 3.5 km (17:07 / km)
Cold Ash, OUOC Training Day
Training day was awesome, (ok, a little less rain in the afternoon would have been nice!), so frustrating to have to walk! But I did. Not much pain behind knee, but sore in bum, where hamstring also attaches, feel like it's really the tendons on either side of the hamstring that are most upset at me... working on healing!!!
And, have been provisionally named to Blues cross-country team. Real descision comes next weekend. I just have to keep my head screwed on right about it, and not overdo it trying to get fit yet. Wednesday I get to try jogging for 10 minutes. No jogging/running before that! Probably take tomorrow completely off besides circuits (and avoid leg stuff then), as was walking quite a bit today.
Training day was awesome, (ok, a little less rain in the afternoon would have been nice!), so frustrating to have to walk! But I did. Not much pain behind knee, but sore in bum, where hamstring also attaches, feel like it's really the tendons on either side of the hamstring that are most upset at me... working on healing!!!
And, have been provisionally named to Blues cross-country team. Real descision comes next weekend. I just have to keep my head screwed on right about it, and not overdo it trying to get fit yet. Wednesday I get to try jogging for 10 minutes. No jogging/running before that! Probably take tomorrow completely off besides circuits (and avoid leg stuff then), as was walking quite a bit today.
Note
Went out after lunch too, on the first-leg-relay-simulation training, but spent my time shepperding newbies as it was a bit too technically difficult... Never got to the other side of the road- very cool area though, totally worth coming back!
Saturday Nov 15, 2008 #
Cycling 18:00 [1]
Up to shotover to marshall the RAF match. Not counting the cycle down... =)
Lots of talk about what should be done about selecting the women's blues team... we'll see. I still can't run. Doing lots of stretching, icing, and hoping!!!
Lots of talk about what should be done about selecting the women's blues team... we'll see. I still can't run. Doing lots of stretching, icing, and hoping!!!
Friday Nov 14, 2008 #
Running 20:00 [1]
shoes: Asics Nimbus Blue
Unhappy. Got to 14.01 before behind knee-hamstring-thing tweaked. Boo.
Then just really easily jogged home.
Not racing tomorrow. =(
Then just really easily jogged home.
Not racing tomorrow. =(
Wednesday Nov 12, 2008 #
Crosstrainer 20:00 [1]
Hiking 10:00 [2]
Cycling 10:00 [1]
Note
(injured)
Another gym day. But hamstring is now hurting worse afterwards than it has been. Maybe because physio had to poke around quite a bit to figure it out last night.
Tomorrow is off for sure. (Someone scream at me if I can't fight the temptation to train!) Maybe Friday too. I'd love to be able to run Sat, but healing is the important thing.
Bah. Bah. Bah.
Tomorrow is off for sure. (Someone scream at me if I can't fight the temptation to train!) Maybe Friday too. I'd love to be able to run Sat, but healing is the important thing.
Bah. Bah. Bah.
Tuesday Nov 11, 2008 #
Crosstrainer 30:00 [2]
shoes: Asics Stratus
Find it very hard to really work on this machine... or rather, its fine for getting level 2 in, but very difficult to do intervals.
Hiking 15:00 [2]
As steep as treadmill would go, walking at 5.7 mph or so. Actually good work!!
Rowing 10:00 [2]
Did one power 20 at around 1:50, and a 500 at around 1:58. Toughish! Clearly not in rowing shape, which is understandable, actually.
Note
(injured)
Physio Visit
So, apparently have a micro-torn medial hamstring. Argh!!! Not cool. When asked, physio thought it was a really, really bad idea to try racing this Saturday. I probably need to ease into real running (ie. striding out, which is the problem motion) starting mid-next week, then gradually increase, not race 6k all out on Saturday.
Unfortunately, I don't have tons of choice. The cross-country women don't have a strong 4th scorer for blues varsity, and I would probably be able to be there, unless I'm remarkable off my usual fitness (which I'd admit, seems a possibility after all these silly injuries!). Playing with ideas in my mind. May try racing and then just quick if I feel the pain, because then I've done everything I can to try to make blues, and don't think it would make things much worse....
What to do!?!?! And how in the world did the november classic cause this, when I was fine doing the OMM?!?!
So, apparently have a micro-torn medial hamstring. Argh!!! Not cool. When asked, physio thought it was a really, really bad idea to try racing this Saturday. I probably need to ease into real running (ie. striding out, which is the problem motion) starting mid-next week, then gradually increase, not race 6k all out on Saturday.
Unfortunately, I don't have tons of choice. The cross-country women don't have a strong 4th scorer for blues varsity, and I would probably be able to be there, unless I'm remarkable off my usual fitness (which I'd admit, seems a possibility after all these silly injuries!). Playing with ideas in my mind. May try racing and then just quick if I feel the pain, because then I've done everything I can to try to make blues, and don't think it would make things much worse....
What to do!?!?! And how in the world did the november classic cause this, when I was fine doing the OMM?!?!
Monday Nov 10, 2008 #
Strength 45:00 [1]
Circuits! Lots of folk today... Knee not too sore while doing stuff, running seem to be the one thing that really gets it.
Sunday Nov 9, 2008 #
Cycling 2:04:00 [1] 29.0 mi (4:17 / mi)
A lovely ride to Brill!
Took some bundling up, not too warm out. Very November-ish day, lots of yellow leaved/naked trees, crisp air. And so much wind on the way back! Had to switch into lower gears for going down hill...
Garsington-Wheatley-Horton-Waterperry-Worminghall-Oakley-Brill-Musgrove Hill-Boarstall-Honeymurge-Stanton St. John.
Gmaps says 28.6, plus a few wrong turns ~29mi.
Took some bundling up, not too warm out. Very November-ish day, lots of yellow leaved/naked trees, crisp air. And so much wind on the way back! Had to switch into lower gears for going down hill...
Garsington-Wheatley-Horton-Waterperry-Worminghall-Oakley-Brill-Musgrove Hill-Boarstall-Honeymurge-Stanton St. John.
Gmaps says 28.6, plus a few wrong turns ~29mi.
Saturday Nov 8, 2008 #
Running warm up/down 15:00 [1]
shoes: Green Trail Brooks
Nice little warm up around the first (~3k) loop with Clare, felt totally fine, tight left calf at the end of it.
Running race 3:45 [4]
shoes: Green Trail Brooks
And got a bit into the race with no pain... then pain behind left knee. Bah! Sooooo annoyed. Contemplated whether to keep running or not for 200m, but I really don't want to stayed injured for any longer. Not sure what's up, but I don't like it.
Will I be able to race in the RAF match next week? If not, I'm not actually going to have a cross-country season...
Will I be able to race in the RAF match next week? If not, I'm not actually going to have a cross-country season...
Cycling 20:00 [1]
In gym. Behind knee kinda tender while cycling, not pain exactly though...
Rowing 10:00 [2]
Felt better after first 5 minutes. Was getting into it a bit...
Crosstrainer 20:00 [1]
Also, in gym, clearly.
Strength 5:00 [1]
In gym, 2 x 30 inclined situps, then the quad and hamstring machines- maybe these are weak which are causing knee wierdness?
Friday Nov 7, 2008 #
Running 26:24 [1]
shoes: Asics Nimbus Blue
Just around North Oxford. Behind-knee-pain held off, but things in left leg just feel out of whack- tight calf/hamstring. A bit nervous to stretch, as last time that made things worse... Real nervous about cuppers tomorrow, hope it's ok that I run. If I get any sharp pains, I'll stop though.
Thursday Nov 6, 2008 #
Crosstrainer 30:00 [1]
Bored.
But wierd behind knee pain didn't hurt and at least I got a workout in!
But wierd behind knee pain didn't hurt and at least I got a workout in!
Rowing (erg) 5:00 [1]
Hah! Was so bored by the cross-trainer, I thought the erg might be fun...
Well, it was slightly- hadn't been on one of the new concept II's with the power graph on the bottom. That was kind of neat.
Right ankle kind of crunched if I came all the way up to the catch properly. Oh, and to first approximation, I have no arm strength, guess that's what I get for having become a runner...
Well, it was slightly- hadn't been on one of the new concept II's with the power graph on the bottom. That was kind of neat.
Right ankle kind of crunched if I came all the way up to the catch properly. Oh, and to first approximation, I have no arm strength, guess that's what I get for having become a runner...
Cycling 5:00 [1]
Bit of a cycle, because my arms couldn't row... =)
Wednesday Nov 5, 2008 #
Running 23:00 [1]
shoes: Asics Stratus
Feeling ok 10 min in, then decided to stretch, then afterwards had the sharpish behind knee pain again, so just jogged back home...
Annoyed. I would like to train, please.
Annoyed. I would like to train, please.
Monday Nov 3, 2008 #
Running 13:19 [2]
shoes: Asics Nimbus Blue
Boo.
I thought all my wierd aches and pains were disappearing- figured if I could go for 7 hours at the OMM, then I was in the clear. Now something behind my knee is really twinge-y. Actually, started hurting yesterday in the race, but of course just ignored it. Argh. Would really like to get a good session in tomorrow, but if I can feel it when I start to warm up, will be an immediate stop. Probably some tendon/ligaments or something that are upset...
I thought all my wierd aches and pains were disappearing- figured if I could go for 7 hours at the OMM, then I was in the clear. Now something behind my knee is really twinge-y. Actually, started hurting yesterday in the race, but of course just ignored it. Argh. Would really like to get a good session in tomorrow, but if I can feel it when I start to warm up, will be an immediate stop. Probably some tendon/ligaments or something that are upset...
Strength 44:00 [1]
Circuits! Some new ones today.
Sunday Nov 2, 2008 #
Event: SOC November Classic
Running warm up/down 22:00 [1]
shoes: Walshes #2
Warm up to start, plus a bit of pracing around before clothing drop. Then a slightly slower jog back to assembly with Matt afterwards.
Orienteering race 1:02:49 [4] 8.9 km (7:03 / km) +115m 6:38 / km
shoes: Walshes
November Classic: Burley West
Alright race, real sloppy just at the end to final 3 controls. Was a bit more aggressive throughout than I've been on the ankle. Two real little crunches on it, still wearing the brace...
I feel like figuring out where I lost time today, so here goes:
1- good, not spot on the bearing, but within 20m
2- fine, but should have bashed through heather, instead of pansy-ing around it
3- good
4- slightly hesitant, but good
5- basically, stayed right on the line, think the better route choice may have been to go around the top on the path?
6- good, after eating it in a stinky bog
7- ug, messy, came too far down the hill, as I was further west than I thought when I hit my attackpoint ride, then had to putter and put things back together (1min?)
8- deviated off line for no good reason
9- bang on
10- went around on road then major path, which I think was fine, but wasn't efficient getting to road, distracted by others for a bit
11- ok, not wonderful
12- argh!!!! wrong frickin hill, oops. at least I checked my control code... really thought I was in the right place til then... soooo sloppy.
13- lost in circle, to be fair, control circle completely obscures a stream, which would have been a bit helpful
14- slight detour towards another control, before deciding it couldn't be mine
finish- 9 seconds slower than Matt. what?!?
My conclusion: started making more and more mistakes later in the race. Think I got tired... Lost most time on 7, 12 and 13, I bet, will see when splits go up!
Alright race, real sloppy just at the end to final 3 controls. Was a bit more aggressive throughout than I've been on the ankle. Two real little crunches on it, still wearing the brace...
I feel like figuring out where I lost time today, so here goes:
1- good, not spot on the bearing, but within 20m
2- fine, but should have bashed through heather, instead of pansy-ing around it
3- good
4- slightly hesitant, but good
5- basically, stayed right on the line, think the better route choice may have been to go around the top on the path?
6- good, after eating it in a stinky bog
7- ug, messy, came too far down the hill, as I was further west than I thought when I hit my attackpoint ride, then had to putter and put things back together (1min?)
8- deviated off line for no good reason
9- bang on
10- went around on road then major path, which I think was fine, but wasn't efficient getting to road, distracted by others for a bit
11- ok, not wonderful
12- argh!!!! wrong frickin hill, oops. at least I checked my control code... really thought I was in the right place til then... soooo sloppy.
13- lost in circle, to be fair, control circle completely obscures a stream, which would have been a bit helpful
14- slight detour towards another control, before deciding it couldn't be mine
finish- 9 seconds slower than Matt. what?!?
My conclusion: started making more and more mistakes later in the race. Think I got tired... Lost most time on 7, 12 and 13, I bet, will see when splits go up!
Saturday Nov 1, 2008 #
Note
My Bernwood Saturday Series!
Woo! First adventure planning courses, very rewarding to see people come back from them! (Even if some of my yellow course competitors lost their shoes in the mud...) Did feel a bit bad about #12 being so nasty on the light green, did avoid the worst of the brambles for the rest of the course though...
I'm not sure how to do this, but I should have put some sort of legend on the map, as lots of beginner's were there, and got confused between fences and paths and colours and everything...
Woo! First adventure planning courses, very rewarding to see people come back from them! (Even if some of my yellow course competitors lost their shoes in the mud...) Did feel a bit bad about #12 being so nasty on the light green, did avoid the worst of the brambles for the rest of the course though...
I'm not sure how to do this, but I should have put some sort of legend on the map, as lots of beginner's were there, and got confused between fences and paths and colours and everything...
Orienteering 24:00 [1]
shoes: Green Trail Brooks
Collecting controls. True that #12 was no fun.
Running 52:41 [2]
shoes: Green Trail Brooks
Verrrrrrrrry hard to motivate to go out. Dark. Cold. Rainy. Blech.
Wasn't so bad after first 10 min actually, but stayed on roads due to the darkness, which isn't too fun anyways.
Home -> Magdalen Roundabout -> Marston -> Headington -> St. Clements -> Tesco (stop for quick shop: bacon, cream, oatmeal, stock cubes) -> Home
Wasn't so bad after first 10 min actually, but stayed on roads due to the darkness, which isn't too fun anyways.
Home -> Magdalen Roundabout -> Marston -> Headington -> St. Clements -> Tesco (stop for quick shop: bacon, cream, oatmeal, stock cubes) -> Home