Training Log Archive: DWildfogelIn the 30 days ending Sep 30, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Sep 30, 2011 #
Stretching 2:00:00 [1]
The weekly accumulation of morning stretching.
12 PM
Leg strengthening 9:00 [4] 1.0 mi (9:00 / mi)
3 mins exercycle, step-ups, 3 x driveway
Running 24:09 [3] 2.28 mi (10:36 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
4 x front-of-house loop. Nice and easy. Walked a 32 secs loop after the second lap (not counted in the time or the distance) to give my hip a break. This was kind of a a test to see if my hip could take 12 mins of consecutive jogging. It was a little scary, but I got through it.
Thursday Sep 29, 2011 #
12 PM
Strength exercises 50:00 [4]
The whole package: theraband, core, hip, heel, weights.
Wednesday Sep 28, 2011 #
10 AM
Running 44:02 [3] 4.0 mi (11:01 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir, with Louise. Temp near 80 (ran shirtless). Beforehand, my body felt energetic, eager to run. Once I started, though, it was clear that my legs were still sore from Calero. Not a big problem since I was planning to go easy anyway. Did 7 times (5 min jog, 1 min walk) and then jogged the last 2 mins to finish the 4 miles, first time since I got hurt a month ago. Felt like my hip would've let me go faster, but didn't want to do too much all at once. Afterwards, started a cool down jog, but both legs pretty soon let me know that they weren't interested, so it's probably good that I didn't run any faster or with any less rest.
Tuesday Sep 27, 2011 #
12 PM
Strength exercises 50:00 [4]
My left leg is really sore (in fact, it kept me awake through the early morning hours) - not the bad hip, but the shin, knee, quad, glut, etc. Maybe the all had to work overtime to make up for the hip on those Calero hills? Anyway, thought it best not to attempt anything that would stress my leg further. Instead, went for an easy stroll, did some stretching, and then did this intense 50 min workout including all my theraband, weights, hip, core and achilles exercises.
Monday Sep 26, 2011 #
9 AM
Physical therapy 25:00 [4]
The usual exercises. Kevin didn't give me anything new in deference to my soreness from yesterday's orienteering. Did better on lunges than I usually do.
Sunday Sep 25, 2011 #
11 AM
Orienteering race (B-meet) 58:16 [5] *** 3.5 km (16:39 / km) +210m 12:48 / km
spiked:8/10c (injured) shoes: Integrators Red
Physically rugged, plus lots of nasty vegetation (though not as nasty as it can be), but at least it was mild temperature. Didn't know what to expect from my hip, as the rough ground at Truckee a couple of weeks ago was tough for me. But today was a different experience: the rough ground didn't affect my hip it all. In fact, conditioning (that is, lack of conditioning) was much more of a factor than my hip. Never ran fast - can't anyway in this terrain - but jogged as often as I could and was reasonably agile getting over and around obstacles. My navigation was good. Had two errors on the order of one minute, each at the end of a long leg, each avoidable had I stopped to think for a few seconds. (That was #4 and #9.) Could've made a better route choice on #7, though it's not all that clear from the map. Was pretty steady throughout, definitely encouraged. Had 8 legs in common with Green; compared splits with George, and we were pretty even on those legs. (The full splits haven't been posted yet.)
1 PM
Note
Used my new e-stick at Calero today. Wow, it's so much better! I barely had to stick the tip into the topotf the hole for it to register. With this, I never would have been DQ'ed at WMOC.
Saturday Sep 24, 2011 #
12 PM
Strength exercises 12:00 [4]
Weights. Tweaked my lower back doing plank this morning, but managed to get in a good weight session anyway.
Friday Sep 23, 2011 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
8 AM
Running 36:43 [3] 3.0 mi (12:14 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. Repeats of 3 mins jog followed by 1 min walk (with a couple of adjustments at the beginning and the end) for a total of 27:13 running and 8:30 walking. Over 80 degrees even at this early hour, so running on the shaded trail was nice. A bit too many bugs, though. Hip felt about the same as two days ago, rest of my leg parts felt a bit better. Frustrated, though, that my cardiovascular system could do so much more but I my hip won't let me do it.
12 PM
Strength exercises 15:00 [4]
Theraband and core exercises.
Thursday Sep 22, 2011 #
10 AM
Physical therapy 30:00 [4]
Kevin pushed me hard on the exercises, especially the "runner's exercise" on the reformer, where I did 3 sets each leg, until fatigue. Those are tough!
Kevin thinks all the soreness I'm feeling is a good sign that we're working the muscles and nothing to worry about. Nice to have an optimistic PT guy.
Kevin thinks all the soreness I'm feeling is a good sign that we're working the muscles and nothing to worry about. Nice to have an optimistic PT guy.
5 PM
Strength exercises 12:00 [4]
Weights
Wednesday Sep 21, 2011 #
7 AM
Running 25:14 [3] 2.28 mi (11:04 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Out early to beat the heat (82 degrees just prior to sunrise). Jogged 3 mins, walked one, repeated 8 times, then walked :30 and jogged 1:14 to complete 4 "front of house" loops. Handled the walking differently today: when time was up for the 3 min jog portion, noted my position, walked in a loop, and began the next jog interval at the point where the previous one left off. Thus the 2.28 miles covered was all jogging; the 7.5 mins of walking is not included either in the mileage or the time. This way, I have a better measure of my pace, which was about 3 mins off in total time from a normal easy-distance run. By the end, it was pretty clear to me that trying to go further would be a mistake.
Can't say my hip felt great, but it was sort of hard to tell how bad it was because my legs in general (and the areas adjacent to my left hip, in particular) don't feel very good at this point. Immediately afterwards, my left glut and abductors really ached; a few hours later, those seem OK but my hip is rather stiff. I have a PT session scheduled for tomorrow, but I think I won't do any running or hard walking.
So: progress for sure, but there's a long way to go. If it weren't for the fact that the Sprint Champs are 30 days away, I'd say that I would continue to do only what I did today for a couple of weeks, gently raising the number of reps and the length of each rep, and then for the next couple of weeks, cut down on the rest and increase the pace. That would have me ready to begin to actually run in about 4 weeks. But I may have to be more aggressive if I want to be ready (albeit out of shape) for the sprint.
Can't say my hip felt great, but it was sort of hard to tell how bad it was because my legs in general (and the areas adjacent to my left hip, in particular) don't feel very good at this point. Immediately afterwards, my left glut and abductors really ached; a few hours later, those seem OK but my hip is rather stiff. I have a PT session scheduled for tomorrow, but I think I won't do any running or hard walking.
So: progress for sure, but there's a long way to go. If it weren't for the fact that the Sprint Champs are 30 days away, I'd say that I would continue to do only what I did today for a couple of weeks, gently raising the number of reps and the length of each rep, and then for the next couple of weeks, cut down on the rest and increase the pace. That would have me ready to begin to actually run in about 4 weeks. But I may have to be more aggressive if I want to be ready (albeit out of shape) for the sprint.
3 PM
Strength exercises 15:00 [4]
Theraband and core exercises.
Tuesday Sep 20, 2011 #
7 AM
Running 24:35 [2] 3.0 mi (8:12 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
My first running entry in several weeks! It was only partly running - that is, jogging - though. I jogged for 2 minutes then walked for 1 min, a total of 8 times. (Walked the extra :35 to finish off 2 miles.) Didn't feel as good jogging as I had on Saturday. That may have been partly because I was going a bit faster: by the last few reps, I think I was going at my normal "easy running" speed. That was encouraging, because a week ago that would have been impossible. But I think it also didn't feel so good because my quads and abductors are sore/tired from all the exercises I've been doing to strengthen them. Due to that, it's a little hard for me to tell how my hip in particular feels, though, as I said, overall the activity was a bit of a strain. The plan is do even more tomorrow, pending how I feel.
Monday Sep 19, 2011 #
9 AM
Physical therapy 30:00 [4]
Lunges added to the other exercises. Some of these exercises are aggravating my left knee. Sure hope that's not the next thing to go.
11 AM
Strength exercises 10:00 [4]
Weights
Sunday Sep 18, 2011 #
10 AM
Walking 1:50:00 [3] 6.0 mi (18:20 / mi)
(injured) shoes: Jan10 I Gel Kayano 11
Long Ridge, with Louise. A bit hot and too buggy; we should save this walk for cooler weather. We walked at a pretty good clip, and my legs (especially my hamstrings) were pretty fatigued by the end. Alas, this showed how out of shape I am: I've done this walk 12 mins faster with about the same effort.
Saturday Sep 17, 2011 #
11 AM
Walking 45:04 [3] 3.5 mi (12:53 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. Fast walking with some jogging. From 8:00 to 25:00, jogged 6 times for about 6.5 mins total, with at least a minute of walking in between. (Two of the jogs were for 90 secs.) Starting at 29:00, jogged 6 times for 1 min with 1 min walk in between. Felt half way decent, with only a few steps that felt unstable. Top speed was probably 11 min/mile pace. Hip and surrounding muscles felt fatigued by the end, so I hope I didn't overdo it. This was encouraging. If there are no setbacks, maybe by next weekend I can do a few miles at a slow, steady jog.
Strength exercises 20:00 [4]
Core, theraband.
Friday Sep 16, 2011 #
Stretching 2:00:00 [1]
This is the weekly accumulation of my morning stretching.
12 PM
Leg strengthening 30:05 [3] 1.8 mi (16:43 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
5 mins exercycle; 2 mins step ups; 3 mins walking up driveway; 2 x short Skyline hill, mostly walking but with 2 x 1 min of jogging thrown in; finish with 5 repeats of jogging for 50 - 55 secs (that's all I had room for on the flat part of Skyline just S of the house) followed by walking back in about 1:20. Felt much better jogging - could even imagine going a little further and perhaps even a little faster some time soon.
Strength exercises 25:00 [4]
Core, heel, hip and theraband exercises.
Thursday Sep 15, 2011 #
10 AM
Physical therapy 30:00 [4]
Kevin added two more exercises, and increased the reps on two others. This was a tough workout! My legs still feel a little shaky several hours later.
5 PM
Walking 38:31 [3] 2.3 mi (16:45 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Fast walk on Skyline with Louise. During the last part, jog 4 times for one minute, with one minute or more rest in between. Went a little faster than yesterday, and felt a little more stable, so that's a bit encouraging. Can't imagine, though, that I'll be ready to run in time for Calero in 10 days. Will I be ready to run in time for the US Champs???
Strength exercises 12:00 [4]
Weights
Wednesday Sep 14, 2011 #
2 PM
Walking 41:53 [3] 3.0 mi (13:58 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir, with Louise. Furious walking to the near end of the lake and back. Pretty intense, even got to the point where my breathing was a bit labored. I can walk with all my might without my hip bothering me, but running is still not in my immediate future. I again tried "interval jogging" during the last 1.2 miles of the walk. Today I managed 3 x 40 secs (with 40 secs hard walking in between) followed by 2 x 1 min (1 min walk between). My pace was barely faster than my furious walking pace, and I had to really concentrate to keep my limp to a minimum. It felt like my hip was unable to support me; I had to use other muscles instead. Still, it was much better than yesterday's attempt, so I will try to be happy about it.
3 PM
Strength exercises 25:00 [4]
Theraband, core, hip exercises
Tuesday Sep 13, 2011 #
8 AM
Running 10:00 [1] 0.5 mi (20:00 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Tried again to do the jogging that my physical therapist wants me to do. Jogged 4 times for 50 secs, with a one minute walk in between. It was a real struggle. My form was terrible, and the whole thing just felt terrible. Very discouraging.
Strength exercises 15:00 [4]
Finished off the set I did yesterday with theraband "pull downs" and then weights. Also did an abbreviated set of hip exercises (didn't want to stress the hip further after feeling so lousy trying to jog).
Monday Sep 12, 2011 #
9 AM
Physical therapy 25:00 [4]
Again, counting only the time I spent doing exercises. More keep getting added. This time, a lot of time was spent working my abductors on the "sled". Also utilized their equipment to do some of my shoulder exercises.
5 PM
Running 4:00 [1] 0.2 mi (20:00 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Tried a little jogging, as suggested by Kevin (my PT guy). Since I had already done a lot of exercises for my hip this morning, this was only an experiment to see if I could jog at all. (I mean, I had jogged 100m yesterday, but I wanted to see if it felt comfortable doing the intervals Kevin suggested.) Jogged 3 x 40 secs on Skyline, with one minute in between. I was limping badly, afraid to put any weight on my left leg. I'll try these again tomorrow, but with some warm up. It's sort of amazing that I'm having virtually no trouble walking but jogging is nearly impossible.
Sunday Sep 11, 2011 #
9 AM
Orienteering 39:00 [4] 3.0 km (13:00 / km) +85m 11:23 / km
(injured) shoes: Integrators Orange
Little Truckee Summit. Re-walk yesterday's Middle Green (Louise walks along without navigating.) Wanted to see if what I thought I'd learned by the second half of yesterday's course would apply to the first half, and it certainly did: I saw and/or identified quite a few things that I hadn't the first time around. I did the first 7 controls 7 mins faster than yesterday, the last 5 only 1 min faster. Overall, it shows how much time one loses even when you think you are doing very well. Only bad thing: I slipped on the rocky ground approaching #4 and felt a little pop in my hip. Scary, but there didn't seem to be any repercussions.
Walking 44:00 [2] 2.5 mi (17:36 / mi)
shoes: Integrators Orange
Walk to and from start for my re-walk of yesterday's Middle Green.
Saturday Sep 10, 2011 #
11 AM
Orienteering 47:24 [4] 3.0 km (15:48 / km) +85m 13:50 / km
(injured) shoes: Integrators Orange
Little Truckee Summit, Middle Green. I entered "non-competitively", knowing I could only walk. I walked as hard as I could. Going through the rough terrain was much harder on my body than walking on a trail, but my hip seemed OK except for a few twinges. I had trouble interpreting the map a few times on the first half of the course (total of about 7 mins of errors and hesitations) but did very well on the second half. Interestingly, my splits on the uphill legs were pretty close to those of my usual rivals; guess that makes sense, since going uphill even when I'm healthy I'm either walking or practically walking.
It was fun participating even though I couldn't run, and it was nice to be able to compare routes, etc., with the other guys after I was done. And I certainly learned something about the map/terrain, which was my main objective.
I'll put some course-specific comments into RouteGadget.
It was fun participating even though I couldn't run, and it was nice to be able to compare routes, etc., with the other guys after I was done. And I certainly learned something about the map/terrain, which was my main objective.
I'll put some course-specific comments into RouteGadget.
Friday Sep 9, 2011 #
Stretching 2:00:00 [1]
This is the weekly accumulation of my morning strecthing.
8 AM
Strength exercises 10:00 [1]
Abbreviated theraband session. We're leaving shortly for the drive to the A-meet in Truckee.
Thursday Sep 8, 2011 #
8 AM
Strength exercises 20:00 [4]
Theraband, core, heel, hip exercises.
12 PM
Walking 1:50:00 [2] 6.0 mi (18:20 / mi)
(injured) shoes: Jan10 I Gel Kayano 11
Pogonip (Santa Cruz). Nice walk in the hills with Louise and Cris (our new friend from Barcelona). Felt like I wasn't favoring my left leg much. The downhill at the end was tough on my hip, though.
5 PM
Strength exercises 10:00 [4]
Weights
Wednesday Sep 7, 2011 #
11 AM
Walking 20:00 [3]
(injured)
Start with one min on the exercycle, then one min of step ups, then 18 mins walking hard around the front yard, including a couple of times backward up the driveway.
Strength exercises 10:00 [4]
Weights
4 PM
Physical therapy 15:00 [4]
About 15 mins of exercises for my hip.
Tuesday Sep 6, 2011 #
6 PM
Walking 41:00 [2] 2.3 mi (17:50 / mi)
(injured)
Walk on Skyline to Gist and back, as hard as I can manage without limping.
Strength exercises 10:00 [4]
Theraband exercises
Monday Sep 5, 2011 #
5 PM
Walking 54:00 [2] 3.0 mi (18:00 / mi)
(injured)
Lake Ranch Reservoir with Louise, after driving home form the cabin. Walked pretty hard to the lake, but had to ease off a bit on the way back due to hip.
Sunday Sep 4, 2011 #
Note
(rest day)
Spent some time walking on the beach near Goat Rock (Sonoma Coast). Walking in the sand wasn't easy for my hip.
Saturday Sep 3, 2011 #
9 AM
Walking 40:00 [2] 1.9 mi (21:03 / mi)
(injured)
Walk on Skyline as far as Four Winds, prior to driving up to the Russian River. Hip is pretty uncomfortable.
Friday Sep 2, 2011 #
Strength exercises 30:00 [4]
Full set of upper body and core, plus the new hip exercises.
9 AM
Walking 38:00 [1] 1.6 mi (23:45 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Walked rather leisurely on Skyline with Louise. Didn't feel as good as yesterday, but I think that was in part because I had some sore muscles from the new exercises I did in PT.
Thursday Sep 1, 2011 #
12 PM
Walking 12:00 [1] 0.5 mi (23:59 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Slow walk just to get outside for a bit. Walking on the flat, I pretty much could do it without a limp, though I had to concentrate to do that, and I could still feel a little pain. Walking uphill, downhill or backwards is still rather uncomfortable. Nevertheless, it's possible to imagine that in 3-5 days I'll be able to walk with hardly any problem. That's not to say that that will definitely be the case, but at least now I can conceive of it. Jogging is another story.
5 PM
Physical therapy 40:00 [1]
(injured)
Well, not exactly training, but thought this might be a good place to keep track of my efforts at recovery. Kevin showed me a couple of exercises to strengthen my abductors, so I did have about ten minutes of working out.