Training Log Archive: DWildfogelIn the 31 days ending Aug 31, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| 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 | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||
Wednesday Aug 31, 2011 #
9 AM
Note
(injured)
Went to see Kevin, my physical therapist. He concurs that my hip problem is not terribly serious. The popping sound was probably the IT band slipping over the head of the femur. To heal, the process is: (1) allow the trauma to subside (ultra-sound, ice, electric stimulation, anti-inflamatories, rest), (2) loosen up the IT bands (massage, stretching, rolling out), and (3) build up the abductors (exercises he will give me latter) to keep the leg going straight, thereby lessening the tension on the IT bands. His rough timetable is one week of rest, one week of walking, one week of jogging and on/off running. That would mean three weeks (2.5 weeks from now) until I could resume normal running, in time to be ready for the Individual Champs in late Oct. However, he says he's seen people recover in as little as a week or as long as two months, so we'll have to see how I respond. There's no doubt that I was able to walk better after he worked on my IT bands.
It's certainly hard to see how I could compete seriously at Truckee the weekend after next, and attempting to do so could put the Individual Champs at risk. Today my walking is again a little bit better, but there's still no mistaking that there's an injury there. Still, Kevin wouldn't completely rule out running at Truckee, so I'm not either, but if I can't at least jog pain free by Tuesday (which would be way ahead of schedule), I almost certainly will have to give up the idea of competing at Truckee (which certainly is a big disappointment).
It's certainly hard to see how I could compete seriously at Truckee the weekend after next, and attempting to do so could put the Individual Champs at risk. Today my walking is again a little bit better, but there's still no mistaking that there's an injury there. Still, Kevin wouldn't completely rule out running at Truckee, so I'm not either, but if I can't at least jog pain free by Tuesday (which would be way ahead of schedule), I almost certainly will have to give up the idea of competing at Truckee (which certainly is a big disappointment).
3 PM
Strength exercises 30:00 [4]
Full session of upper body and core, plus a couple of things for my hip that I learned from my physical therapist this morning.
Tuesday Aug 30, 2011 #
6 PM
Strength exercises 12:00 [4]
(injured)
Theraband exercise for my upper body. Moved arm rotations up to light green. (Recently moved the others up from light green to dark blue.)
I'm walking a lot better today, almost without a limp (if I concentrate). Tomorrow morning I see Kevin at OPTM; I'm hoping he'll give me a good exercise program, and help me assess whether going to the Truckee A-meet is still possible.
I'm walking a lot better today, almost without a limp (if I concentrate). Tomorrow morning I see Kevin at OPTM; I'm hoping he'll give me a good exercise program, and help me assess whether going to the Truckee A-meet is still possible.
Monday Aug 29, 2011 #
2 PM
Note
Went to see my orthopedist, Dan Haber. He thinks the hip problem is only bursitis, and should be manageable with rest and then exercises. Sure hope he is right!! Still think that making it to the Truckee A-meet in 11 days is highly in doubt, but at least I have hope for the late Oct Individual Champs in Boston.
4 PM
Strength exercises 25:00 [4]
(injured)
Full set of upper body and core exercises, including theraband and weights.
Sunday Aug 28, 2011 #
10 AM
Yoga 1:00:00 [2]
(injured)
Louise and I took a hour yoga and mediation class in Hakone Gardens. It was lovely, but it's a long time since I took a yoga class (decades), and I didn't realize how bad my extremities had gotten: I could only half do most of the poses. My shoulders, calves and Achilles prevented me from having any reasonable extension. For a while that made me very sad, but then I realized it's just a wake up call: got to do something to become more limber.
Saturday Aug 27, 2011 #
8 AM
Running (Easy distance plus) 34:15 [3] 3.8 mi (9:01 / mi)
(injured) shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. Heel didn't feel as bad as usual, and after a few minutes, it didn't hurt at all! As consequence, I got going much faster than usual, and it felt really good. Was on the pace to run about a minute faster than my best on this run in this year, though I was still running fairly easily. HOWEVER: my left hip was sore right from the beginning. After about 20 minutes, I realized that it was actually a little worse, and thought I should consider stopping, or at least slowing down. But I was having such a good run, I didn't want to. 5 minutes later I realized that I should seriously consider not finishing the run as my hip was feeling worse. Not long after that, I knew I had to stop, but I was only 100m from where I usually take a split so I figured I would just go to there. BUT a few steps later, there was a big pop in my hip - I both felt and heard it (kinda sounded like when you crack your knuckles). My left work stopped working at that point. After a couple of minutes, I managed to walk back, albeit with a pronounced limp. I'm afraid that something really bad happened in there :-(
Friday Aug 26, 2011 #
Stretching 2:00:00 [1]
This is the weekly accumulation of my morning stretching.
4 PM
Strength exercises 10:00 [4]
Weights.
As planned, didn't run today to give my heel an extra day of rest.
As planned, didn't run today to give my heel an extra day of rest.
Leg strengthening 18:00 [4]
Exercycle, step ups, repeats of walking backwards up driveway, walking hard up Skyline hill. As usual, a very intense workout, but keep it to about 3/4 of the normal amount because I haven't done it in a while.
Thursday Aug 25, 2011 #
Note
(rest day)
Wednesday Aug 24, 2011 #
Running 1:39:52 [3] 8.2 mi (12:11 / mi)
shoes: Jan10 2 Gel Kayano 11
Skyline. We got out over an hour late (Rachel called), and it was hot, so I started off feeling depleted. Louise was short on time, so we ran (jogged, really) just a little past Gist and back, 2.54 miles in 34:21. Thought it might be good for my achilles to go more slowly than usual, but going that slow was actual tiring in a weird way. In any case, once we got back to the start, I continued on to do the "usual" 5.66 in 65:31, almost 10% slower than normal, but part of the experiment. We'll see how my heel feels tomorrow, but right now (several hours after the run), I'm generally pretty tired from having run (however slowly) for 100 minutes.
6 PM
Strength exercises 15:00 [4]
Theraband and core exercises.
Tuesday Aug 23, 2011 #
5 PM
Strength exercises 10:00 [4]
Weights. Specifically, curls and military presses. Took 20 secs rest between sets (instead of doing them back to back, as I usually do) so it wouldn't be quite so tiring.
Monday Aug 22, 2011 #
11 AM
Running 51:44 [3] 5.47 mi (9:27 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. Achilles not quite as sore, especially after a while. Fairly easy run. Looped back to stay with Louise several times, then ran an extra mile (to the first half-mile mark and back) at the end. "Usual" 4.0 in 38.35. Also, did my usual 5+ min, 0.4 mi cool down; haven't been adding the cool downs as mileage in this training log.
1 PM
Strength exercises 15:00 [4]
Theraband and core. Decided to save weights for tomorrow as it's been too exhausting doing all these exercises in one session.
Sunday Aug 21, 2011 #
11 AM
Walking 45:00 [2] 2.0 mi (22:30 / mi)
shoes: Jan10 I Gel Kayano 11
Armstrong Redwoods. Leisurely walk along the flat nature trails. Got to hang out in the Amphitheater for a while by ourselves, with no other human sounds, surround by old growth redwoods. Wow.
Saturday Aug 20, 2011 #
Stretching 2:00:00 [1]
Weekly summary of morning stretching.
12 PM
Walking 2:20:00 [2] 7.0 mi (20:00 / mi)
shoes: Jan10 I Gel Kayano 11
Sonoma Coast State Beach, with Louise. From near Goat Rock down to Wright's beach and back on the Kortum Trail. Time and distance approximate. On the way south, we explored several overlooks and beaches. Incredibly beautiful coastal scenery. Had lunch at Wright's beach. Walking back, we didn't stop and hustled a bit more than on the way out.
Friday Aug 19, 2011 #
Strength exercises 20:00 [4]
Pushed hard, with little rest, so this was tough.
Thursday Aug 18, 2011 #
11 AM
Running 42:59 [3] 4.6 mi (9:21 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. A bit warm. Brought a heating pad in the car to warm up my achilles (had applied balm just before I left home) and jogged slowly for a couple of minutes before starting, but as soon as I started, the pain was so bad that I limped for 30 secs and considered stopping. But once I got up the first hill, the pain was tolerable. After a mile or so, it was only minor pain, so I picked up the pace a little (I had some energy after two days of not running) and completed the run in fine style, though my heel never quite stopped hurting. Brought ice with me, too, and iced immediately after cooling down. Took ibuprofen when I got home. We'll see how it feels later today and tomorrow morning.
Wednesday Aug 17, 2011 #
Note
(injured)
My Achilles needs another day of rest.
We drove to the Ventana Restaurant in Big Sur for lunch for Louise's birthday. Wow, was that spectacular! We were on a patio on a terrace, maybe 800 ft above the Pacific, with a spectacular view. During the drive down, it was mostly foggy, chilly and windy, but at the restaurant it was sunny, completely calm, mid-70's - that is, perfect. We also stopped in Carmel on the way back, and though it was cloudy and cool, we had a nice little stroll along the beach.
We drove to the Ventana Restaurant in Big Sur for lunch for Louise's birthday. Wow, was that spectacular! We were on a patio on a terrace, maybe 800 ft above the Pacific, with a spectacular view. During the drive down, it was mostly foggy, chilly and windy, but at the restaurant it was sunny, completely calm, mid-70's - that is, perfect. We also stopped in Carmel on the way back, and though it was cloudy and cool, we had a nice little stroll along the beach.
Tuesday Aug 16, 2011 #
Strength exercises 20:00 [4]
Full set of upper body and core exercises.
Monday Aug 15, 2011 #
7 AM
Strength exercises 25:00 [4]
Full set: weights, theraband, core, calves/Achilles. Meant to do these yesterday, but forgot. Kinda wore me out a bit; will have to get some rest before running later this morning.
11 AM
Running 1:12:17 [3] 6.66 mi (10:51 / mi)
shoes: Jan10 2 Gel Kayano 11
Skyline. Another lovely day, 72 degrees, though it felt warmer in the sun. Wanted to run about 2 mins more slowly than last time. My Achilles was really sore at the outset, and it took several minutes before I stopped limping. It hurt all the way through the run - quite discouraging. Nevertheless, I was on the right pace for the first half, and felt pretty good, but then I started feeling depleted, and the rest was a struggle, particularly the (very slow) last mile.
Sunday Aug 14, 2011 #
11 AM
Walking 58:00 [2] 3.0 mi (19:20 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. A leisurely walk with Louise. It was such a lovely day, we just had to get out and do something. Scurried back in time to have our first Skype session with Rachel (who just got wifi in her room) in Germany.
Saturday Aug 13, 2011 #
7 AM
Stretching 2:00:00 [1]
This accounts for a week's worth of the morning stretching I do every day (plus additional stretching after running).
8 AM
Running 1:05:45 [3] 6.74 mi (9:45 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. The extra day of rest yesterday really helped my legs. Started off with Louise, then as I got ahead, looped back a few days so we wouldn't get too far apart. Subtracting those loops, did the usual 4.0 miles in 39:30. Then continued on my own, running halfway to the lake and back.
Friday Aug 12, 2011 #
Note
(rest day)
Given how dead my legs felt the last couple of days, thought I'd try taking an extra day off. By nightfall, I was champing at the bit; hopefully, that augers well for running tomorrow. Rex W is putting on a "street scramble" tomorrow, and his new map includes my Oracle office, so I'd love to go, but I won't because I don't think it would be good for my Achilles to run on pavement.
Thursday Aug 11, 2011 #
11 AM
Strength exercises 20:00 [4]
Complete set: weights, theraband, core
Wednesday Aug 10, 2011 #
11 AM
Running 44:39 [3] 4.35 mi (10:16 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. Sluggish. Legs heavy, no energy. Heat didn't help. Makes sense after hard run Monday, but I thought I felt good earlier in the morning. In fact, Louise and I were going to run when we first got up, but time slipped away, I got real hungry and so had to eat and postpone the run, and I never got back on track.
5 PM
Strength exercises 15:00 [3]
Only did two sets (instead of 3) for exercises with weights (curls, military presses) since I'm going to do these again tomorrow, but otherwise a full session including theraband and core exercises.
Tuesday Aug 9, 2011 #
Note
(rest day)
Had planned to do strengthening exercises in the morning, but ran out of time before having to go to work.
Monday Aug 8, 2011 #
11 AM
Running 1:09:47 [3] 6.66 mi (10:29 / mi)
shoes: Jan10 2 Gel Kayano 11
Out and back on Skyline. (Turns out I hadn't done this run in 15 months! Good indication of why I'm lacking in conditioning.) Achilles was very sore at the beginning. Had to shorten my stride, so tried to make up for that with a faster tempo. Surprised when first mile split was :30 faster than I intended. Kept trying to slow down a bit, but splits remained fast for the next 4 miles. Finally paid for a bit in the last mile, where I had to slow down considerably. Still, the 5.66 mi portion of today's run :33 faster than last week's 5.66 mi run.
Sunday Aug 7, 2011 #
9 AM
Strength exercises 20:00 [4]
Upper body: weights, pushups and theraband; abs: hundreds, plank
1 PM
Note
Louise and I dropped off Rachel at SFO for her flight to Germany, and then drove into San Francisco. After a nice buffet lunch at an Indian restaurant, we walked a mile down California St to the Ferry Bldg. (The walk was pretty casual, so I'm not going to list it as training.) It was very relaxing hanging out by the water - Sittin' By the Dock of The Bay, as it were. We took a cable car back up California St to avoid walking up that humongous hill. Then we drove out to the beach, and finally drove home via Skyline Blvd, which was quite lovely once we got out of the Half Moon Bay fog. All in all, a very relaxing day.
Saturday Aug 6, 2011 #
7 AM
Stretching 2:00:00 [1]
Each morning, I do about 15-20 mins of stretching and exercises, including pushups (doing 50 these days) and a couple of core abs exercises, namely, "hundreds" and plank. Rather than enter that every day, I'll just accumulate it once a week.
12 PM
Running 39:44 [3] 4.0 mi (9:56 / mi)
shoes: Jan10 2 Gel Kayano 11
My usual "front of house" run. 7 loops: 6.11, 5.57, 5.40, 5.41, 5.37, 5.29, 5.07. Legs still pretty sore from the Big Basin hike, but pushed through it.
1 PM
Strength exercises 25:00 [3]
Actually split my upper body strengthening session in two, doing half the exercises yesterday and half today, each time with a bit less than the usual intensity.
Friday Aug 5, 2011 #
Note
(rest day)
Pretty sore from yesterday in places that running doesn't make me sore, notably, hips and shins.
Thursday Aug 4, 2011 #
11 AM
Walking 4:00:00 [2] 10.4 mi (23:05 / mi)
shoes: Jan10 I Gel Kayano 11
Big Basin. Hiked the Berry Creek Falls Loop clockwise. With Louise, Rachel, Norma (pilates teacher) and Cris (visitor from Spain). Total elapsed time: 4:35, including stopping at the Falls for lunch. Quite lovely. Last 3 miles were a bit rough on my Achilles.
You can see a photo we took of the falls here.
You can see a photo we took of the falls here.
Wednesday Aug 3, 2011 #
12 PM
Running (Easy distance) 59:56 [3] 5.66 mi (10:35 / mi)
shoes: Jan10 2 Gel Kayano 11
Skyline. Wanted to run more easily than Sunday, and I started off that way. Legs felt pretty good, Achilles loosened up, and wound up picking up the pace without trying to. Good run.
Tuesday Aug 2, 2011 #
4 PM
Strength exercises 20:00 [4]
Upper body work with weights, theraband.
Monday Aug 1, 2011 #
11 AM
Running (Easy distance) 37:58 [3] 4.0 mi (9:30 / mi)
shoes: Jan10 2 Gel Kayano 11
Front-of-house loops: 6.05, 5.46, 5.35, 5.22, 5.20, 5.03, 4.44. Even as I started, was still uncertain about what I would do. Legs started feeling OK, so I picked up the pace a little over the last mile, getting to nearly T pace.