Training Log Archive: DWildfogelIn the 7 days ending Sep 17, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||
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.