Training Log Archive: AliCIn the 7 days ending Mar 13, 2023:
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Monday Mar 13, 2023 #
Note
rhr:48 slept:9.0
BB: 31 -> 81
A rough start to the night, because Martin was coughing tons, making it hard to sleep in addition to the time change. Then Sylvia thought he threw up (he hadn't) and freaked out so let her go sleep in our bed and I stole her bed, turned on the air purifier and listened to Martin cough.
Tested him for Covid this morning, at least he's negative for that, but really hoping I don't catch this cough as I'm not sure the rib injury has healed enough yet to deal with intense coughing...
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Plan for the week: very slowly ramp up running duration. Keep minding the injury with no poles or nearly no-poles skiing. Try to add back in core, at least things that don't hurt injury at all.
A rough start to the night, because Martin was coughing tons, making it hard to sleep in addition to the time change. Then Sylvia thought he threw up (he hadn't) and freaked out so let her go sleep in our bed and I stole her bed, turned on the air purifier and listened to Martin cough.
Tested him for Covid this morning, at least he's negative for that, but really hoping I don't catch this cough as I'm not sure the rib injury has healed enough yet to deal with intense coughing...
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Plan for the week: very slowly ramp up running duration. Keep minding the injury with no poles or nearly no-poles skiing. Try to add back in core, at least things that don't hurt injury at all.
11 AM
Running 16:37 1.5 mi (11:05 / mi) +47m 10:06 / mi
ahr:134 max:148 shoes: HOKA Challenger ATR 6
Just a little test run, a bit longer. Very, very slight pain, maybe just because I hadn't skied right before and didn't have endorphins doing any pain-dulling to start with. Walked the steep down to not have that impact.
XC skiing 30:00
Last Ford Sayre practice with Sylvia and her awesome crew of K girls! Will miss seeing how this group does in future years, they are rocking it right now! (Future me: are Reha, Riley, Henley, Hannah, Sonia still skiing?) We started with one other girl who seemed to drop halfway through and another never showed up. A third joined for three practices, but it was really tough for her as she was so far behind the ski-learning at that point. Great stuff and look forward to coaching kiddos at Teacup next winter!
Sunday Mar 12, 2023 #
2 PM
XC skiing 40:28 [1] 3.56 mi (11:22 / mi) +54m 10:51 / mi
ahr:106 max:124 rhr:51
BB: 24 -> 70
From the nearest entrance to Dear Path, out around Balsams and back, doing very easy classic on the fish scales, using right arm lightly and left arm very occasionally and very lightly.
Injury is feeling better, but still needs minding for sure.
From the nearest entrance to Dear Path, out around Balsams and back, doing very easy classic on the fish scales, using right arm lightly and left arm very occasionally and very lightly.
Injury is feeling better, but still needs minding for sure.
Running 6:24 0.55 mi (11:38 / mi)
ahr:135 max:141 shoes: HOKA Challenger ATR 6
And a test to see how running felt. No pain with the impact of each stride, like there was last Monday, so that's good!
More optimistic I'll be able to race Flying Pig.
More optimistic I'll be able to race Flying Pig.
Saturday Mar 11, 2023 #
Event: QOC Royal Romp 2-Day Classic
3 PM
XC skiing 59:13 7.14 mi (8:18 / mi) +155m 7:46 / mi
ahr:112 max:138 rhr:50
BB: 46 -> 87
Longer no poles skate, from South Cove through the brook trail and out on the golf course trails to Longwood Loop, which I did twice. Gorgeous spring skiing day, actually saw a number of other people skiing.
Longer no poles skate, from South Cove through the brook trail and out on the golf course trails to Longwood Loop, which I did twice. Gorgeous spring skiing day, actually saw a number of other people skiing.
Friday Mar 10, 2023 #
Note
rhr:50 slept:9.75
BB: 29 -> 81
11 AM
XC skiing 50:25 [1] 6.67 mi (7:34 / mi) +35m 7:26 / mi
ahr:104 max:119
A longer no-poles or really, minimal-poles ski: on the steep ups, I'm using a pole on the R side. (The Injury is on L side.)
This was so great. Beautiful day, skied the Lake Trail which I rarely do, but it's really beautiful and rolling along the lake. Do think no-poles skiing is fine for the Injury, so hope to do more of this while the snow lasts and less stationary biking!
This was so great. Beautiful day, skied the Lake Trail which I rarely do, but it's really beautiful and rolling along the lake. Do think no-poles skiing is fine for the Injury, so hope to do more of this while the snow lasts and less stationary biking!
Thursday Mar 9, 2023 #
11 AM
Cycling 29:59
ahr:133 max:154 rhr:52 slept:9.2
BB: 32 -> 72
Pain was worse in The Injury overnight too, so back to most conservative exercise possible for the day. During biking, really only hurts a tiny bit and that's because of breathing.
Pain was worse in The Injury overnight too, so back to most conservative exercise possible for the day. During biking, really only hurts a tiny bit and that's because of breathing.
Wednesday Mar 8, 2023 #
Note
rhr:52 slept:8.5
BB: 35 -> 73
1 PM
Running 17:13 1.76 mi (9:47 / mi) +24m 9:23 / mi
ahr:124 max:137
Hmph. Not sure this went well. Running hurts The Injury on each impact- very dull and seemingly not deteriorating during the run. Pain was worse on downhills with more impact.
And then after both this and the ski, rib was definitely more sore than it has been. I'm pretty sure it's the running and not the skiing because there was little pain during skiing, but that's disheartening for upcoming things, like the Flying Pig.
And then after both this and the ski, rib was definitely more sore than it has been. I'm pretty sure it's the running and not the skiing because there was little pain during skiing, but that's disheartening for upcoming things, like the Flying Pig.
XC skiing 30:58 3.88 mi (7:59 / mi) +32m 7:47 / mi
ahr:130 max:149
Skate skiing, no poles, from John's Glen. Really gorgeous day out! And trails in good condition, if spring-skiing-y (faster in the shade, not yet icy, slow as anything in the sun).
XC skiing 19:49 1.04 mi (19:03 / mi) +23m 17:50 / mi
ahr:98 max:122
Ski with Sylvia from her school bus stop to go see the Troll House along the Brook trail. Good little outing!
Tuesday Mar 7, 2023 #
Note
rhr:52 slept:9.25
BB: 26 -> 65
Sick-ickyiness seems to have dispersed (although overnight stats show its impact - only up to 65 in BB for a long sleep and relatively high RHR). One really painful movement in sleep for the strained oblique, but keeping my arm in a sling maybe kept me more aware and avoided some others.
Sick-ickyiness seems to have dispersed (although overnight stats show its impact - only up to 65 in BB for a long sleep and relatively high RHR). One really painful movement in sleep for the strained oblique, but keeping my arm in a sling maybe kept me more aware and avoided some others.
2 PM
Cycling 30:07
ahr:140 max:164
Indoor bike for minimal impact/twisting for rib. It only hurt significantly on deep breaths, so that's about as good as I can do, I think!
Did 4 x 2 min intervals, which somewhat relieved the monotony, but indoor biking really is boring. If this becomes more frequent, I'll have to get some headphones and podcast it...
Did 4 x 2 min intervals, which somewhat relieved the monotony, but indoor biking really is boring. If this becomes more frequent, I'll have to get some headphones and podcast it...