Training Log Archive: W

Trying to stay off my foot a bit, so jumped on the trainer again.

Then went and played two more hours of soccer. Yes, I am the author of my own demise.

Foot avoidance training. Mild regrets of not having bought a gym pass.

Well, definitely not pleased with how things are proceeding with my foot. Running today was pretty bothersome, I think it was the combination of the firm-ness of inov-8 and the instability of the trail resulted in some twisting and strain. Rare to actually experience twinges of pain, but there was a few times, though those times actually felt more like just a twisted ankle than PF-itis. Not that I know what PF-itis normally feels like.

Found a new stretch to add to the morning routine, and will research more things. If this doesn't turn around, I expect my logs will become progressively angrier as this wears on.

C • 1w, 5d to Sprint Camp 7

Did the "best aerobic" workout on skis, 56 minutes worth. I did the climb-y bit, wood cutters and 50th street while striding, and then double poled the lake, which simply emphasized how brutally week my arms are these days. It was tragic. Clearly that means I should do this workout more often. And maybe some more push-ups. Was going to cool down some more then looked at my watch and noticed the shop opens in one minute ago, so oh crap, time to stop. Its for the best because I saw through the trees that some idiots were walking the wrong way down the trail with their off-leash dogs. I'm wearing my Fast Trax gear so I can't lip them off (who am I kidding, I wouldn't have anyway, but HOLY CRAP it ticks me off). People suck.

I've hit a snag on my scholarly blogging project, namely the library access log-in I was using has now been blocked, so I have to find a new university student to use their log-in to get access. I've got some targets, we'll see if they're cool with it. Then its back in business.

I devised a new multi-peak route, which had a total of 6 climbs out of the river valley. I kind of improvised after number 5, didn't realize this workout would take as long as it did, but I'm not complaining. Ironically it turns out that 6 climbs out of the river valley only amounted to 160m on my GPS (which is of questionable accuracy), but its still not all that much. Not that the RV is all that steep.

I've thought up a new route which I think would be fun and would involve 13 different climbs out of either Whitemud creek or the River Valley. Some are steep, some are more gentle, some are stairs, it could be fine. I predict it would take me an hour and a half or so, so, I'll just need to find a day to do it.

Hit up some 6 x 7 minute intervals at the Goldbar. Conditions were not terrible, a little icy in spots, but considering the amount of snow we have, it could be worse. Sadly, not good ski worthy, but I shan't complain. I know, one day without complaining.

Still, though, if I may moan briefly, my Fischer boots are really doing a number of my arches. I think the pain is unrelated to the PF-itis, but its in the same foot, so I can only assume that there will be some sort of connection in the long run. Unfortunately it means I'll probably need to get yet another pair of skate boots. Hopefully Madshus is the charm, after Atomic = terrible, Alpina = foot destruction, and Fischer = arch destruction. Its funny because I really don't have any problem with classic boots. Have lots of them, they're all great.

Went for a run, which turned out to be a tad slower and a tad longer than anticipated. Was going to do my 5 peaks run, but there appeared to be at least one or possibly more coyotes on my trail. Yeah, probably nothing would happen, but they give me space most of the time, might as well let them do their thing in peace sometimes too. So, I went a different way.

Was actually a 1:40 run, but took a lot of pee breaks, oddly enough. I think its the FRS.

Also, a new blog entry! A bit of a diversion, but still [mostly] on topic!

Scienteering

Well, I think I've narrowed down the Plantar Fasciitis cause to indoor soccer. Its the non-stop two hour toe-running of sprinting up and down the pitch. I had initially thought the heel pain was just the impact of stopping (i.e. bruising), and my fairly minimal soccer shoes, but as the pain has migrated forward and medially, I'm pretty sure its quite clearly the cause. Which is a shame, because they are really, really good shoes. Great touch, low to the ground, comfy, real leather, and PINK. Awesome.

Nike Elastico Pro

So, the way I see it, my choices are two fold to improve the ol' PF:

1) Stop with the soccer, go skiing instead.

2) Buy more cushioned soccer shoes: Lunar Gato, anyone?

Hopped on the bike pre-office for a nice sweat. That's... pretty much it.

Went for an evening run with a buddy. I got home and looked at my watch thinking it was about an hour 15 run, turned out to be an hour and a half. Not that I'm complaining about the time, just surprised that loop took so... long.

Ran to the shop for the ol' Sunday shift. Swung by Kinsmen to heckle people doing the snowshoe race. Snowshoe running looks remarkably miserable. You can run normally, and it looks flipping slow and painful.

*cue snowshoe raid participants claiming its great fun in the right environment*

I remain, unconvinced.

C • its great fun in the right environment 3

Well, there's only one way to get home when one runs to the shop, and somehow 4 hours of being on your feet and going up and down stairs does not make the run home overly pleasant. PF was grumpy, hips were grumpy, I was grumpy, not a great scene. And they played Drake instead of continuing with the remix top 30 on the radio, and that just made it worse. That guy is terribad.

Speaking of PF, gave some thought to finding some new shoes, maybe with a bit more cush, or even some stability. Considered the Asics Blur33, but would like to hold out for maybe the Brooks Pure Flow or if for some reason some Karhu Fast Rides ever show up. Either way, the PF was irritating enough that its time to be even more pro-active. More ice, more golfball, more stretch, make it hap'n, cap'n.

Stop the presses, I actually went skiing. Yes, we got a little bit of snow, and it wasn't -100. So, I went out and skated in the cold and the new snow, which by 8:30AM was already walked all over by walkers and their dogs off-leash in a not off-leash area. I think I've moaned about this before, so refer to an earlier log from.... sometime.

Jumped on the trainer for a spin. Put grease on my chain which significantly reduce the noise I made. Oddly enough, it also seemed to make it harder? Perhaps the noise masked the sore-ness in my legs. Bring back the squealing! Stat!

Another spin, clearly showing a bit of an improvement on the PF. Will go for a ski tomorrow, I'm going to skate despite it being -19. Yeah, yeah, bad idea, but I want to use my NNN boots rather than having to use my old Salomons with my rock skis. NIS is where its at.

And since I was ranting about it a few days ago, here's a very coincidental news piece!

Embrace winter, love winter, Edmonton told


This seems an ironic piece, given the media does a solid job of making winter come off as horrible. And there are plenty of ways to embrace winter in this city as it is. You just need to put on a toque and gloves sometimes (which is surprisingly rare, even at minus 30)

C • toque at -30 2

Aside from making my butt hurt, all this cycling is not so bad. Its so far given me two solid days off of my PF, so that's good. Depending on the weather I'll either ride again tomorrow, or do a run. Saturday I definitely will start to run again, hopefully get to the 27 minute out/back run. Also did some clock lunges after the bike, which made my hamstrings pretty sting-y afterwards, a pretty standard feeling from lunges.

Also, the blog continues:

Scienteering

C • Shortcut... 1

'twas a multi-spin day on the trainer, while watching Warehouse 13. Tried to spend some time riding standing, which is a bit better for leg strength. By the weekend it should get back to warm around -3, so that'll be fantastic and I'll be back outside pounding the pavement. Though I'd prefer to ski. My PF would definitely prefer me to ski.

Though maybe not, my fischer boots are pretty hard on my feet. Yep, definitely the best plan is to just cut of my foot.

Well, its cold as balls out there, so its either the gym or the trainer, so today it was trainer. Jacked up the resistance so felt the burn a bit. I'm still stalling on buying a gym pass, even it if were -5, I'd rather be going outside, but still, I can't just keep riding my trainer. The problems is that the gym's website says that now you have to have a minimum 4 months commitment, and realistically I only want 3 months, at most. I don't have the courage to walk over there and fight with them, I Figure I'll just buckle and end up buying 4 months anyway.

As a possible bonus, though, I'd get unlimited use of their "amazing" new track over looking the main court. 20 bucks says its square.

Well look who finally decided to show up, winter. Snowed a bit overnight, and plummeted down to -19 with a windchill of eyes stuck together. Resolved to go by a gym pass tomorrow, I suppose. Since its planning to be -25, then -28, then -27, then - a lot.

I know I complain a lot about the weather, but what's wrong with a nice -6? Really. That's all I ask. Lots of snow, -6. I really don't think that's unreasonable. I also hate how stupid TV newscasters always talk about how they hate winter and they were so glad there wasn't any snow. Bugs me to death. "oh, now winter's coming. Well, it was nice while it lasted!" "Yes, it was great, wasn't it? Didn't have to shovel.... clean off the car... 'paradise'".

Idioter!

C • Idioter! 6

Right, forgot about spinning on the trainer after the shop. How could I have forgotten!

A light short morning run to get the lead out before this afternoon's race. Headed out to continue mapping the Legislature Grounds. Hard to decide whether to map every individual tree, or group them together with some sort of terrain symbol. They're pretty far apart, and with very, very high branches. But then there's also clumps of pines with low branches. And there's some smaller ones, and some fat ones, and etc. Curse you leg grounds and your non-conformist trees.

Well, the big track race. The last time I raced track was in high school, and I did 800m. The last time I raced indoor was in grade 6, and I did 200m! (Bronze medal at the journal games, boom.) I haven't done a 3000m since probably 2009, and ran 10:03. This was a good 3000m to do since it was with the Alberta college guys, who are way slower than the University guys. In this race I had a chance, whereas I'd get steamrolled in the CIS one.

Pace started out what felt like pretty average. These guys had some spunk and there was a bit of elbowing, fortunately I'm several inches (width-wise) bigger than most of them, so they really just bounced off me. Don't really know my splits, but felt good and tried to ramp it up with 6 laps to go, and started to hurt when I did my second lap with 5 laps to go (someone had some counting issues), The guy I ran with for the last 4 or so laps and I were really mowing down competitors and we hung on to beat me at the end. He's an ideal guy to race because we seem pretty similar in speed. He beat my PB at Leg 2 of the Death race by 8 minutes but then I shellacked him at the S7. Good stuff.

Results

Anyway, the results are wrong, since I was a step behind Tom, but they have me 10 seconds behind him, I'm pretty sure his placing is wrong too, he should be one place up. I should be the guy who ran 9:22.98. Oh yeah, also, that's a 40 second PB.

Better get training, slackers.

P.S. Holy crap my feet hurt. That was a lot of turning left.

A nice light run of extreme "light-ness". As in, kinda slow. But, whatever, getting to run with people is a little bit more pleasant. Still pretty sketchy out there, everything covered in ice. Really not much to say about this. PF still a little bothersome, but lots of stretching and icing is keeping it at bay. Thinking about bringing in something a bit more cushy.

Opted to do something short and fast instead of the long workout, in anticipation of my first race on a track in about 10 years. Ran overspeed of goal pace (3:20/km) which would be a 10:00 3k. I still haven't technically broken that PB, but its been a long time. Was running comfortably hard at 3:10 pace, but could I keep that together for 8 more minutes? I'm not so sure. Either way, its going to hurt.

And, woah, a new blog post! I received a +1 boost to my intelligence stat!

Scienteering

A pleasant cruise around the river valley on the paved roads. Whole world still death trap. PF bothers me for the first bit, but improves over time, then is sore afterwards. Will continue to tough it out. (yes, I know that's a bad idea, I'm ignoring you)

Executed Plan B of move to Europe resolution, just in case plan A doesn't work out, which so far is not exactly seeing a lot of dividends. Enthusiasm not dampened.

Cycled for an hour on the trainer, since it started to snow a little, and I was concerned that a little skiff of snow over the ice would be deadly. It snowed for about 5 minutes. Still cycled, though. Increased the resistance to get a nice sweat and leg burn in. Rather be running, though.

Found a nice scholarly article for my next blog post. Should be interesting. For me, at least.

It wasn't *so* bad running tonight. Stayed exclusively on the road, which was nice for my PF, since I could have a bit more cushion than the painful combination of oroc 280 and ice. The ol' PF has me worried a little, I'm not sure how much more flexible I can make my calves, I roll a golf ball under my desk at the office, and ice as much as possible. I suppose I should do those toe workouts I've been instructed to do as well. Toe workouts are freakin' exhausting. Seriously.

A pleasant run in the deathtrap conditions. Pleased that I managed not to crash, but it was touch and go. The ice has solidified just about everywhere, enough so that my Orocs can't even get grip is places. This is what happens when you have a skiff of snow + rain + (+6) but then freezing over night. This just might be the worst winter I've experienced in years. Maybe I should get a gym pass after all..... will I still be in the country in four months?

PF bothered me a tad today, I assume it was because of the firm cushioning of orocs combined with the rock hard surface. Don't have a great solution for avoiding it while running. Just have to continue icing and rolling. Or I could cut my foot off. Probably help me lose weight.

C • +6 5

Oh yeah, and I rode my trainer. And watched some dessert cooking competition show. It was weird.

The whole world is still a death trap. Did the FT out/back workout, 25 mintues out, 25 minutes back. I aimed for about 4:00/k today, and averaged about 4:04 on the way out and 4:00 on the way back. Average HRs of 157 and 159.

However, this is all moot, because I bit it on the way and put a HOLE IN MY PANTS. My new Swix ski pants! My heart is broken. Its enough to want to just buy a new pair. I'll take it to my superstar tailor and see if she can make it disappear. At least, emotionally disappear.

Got almost 8 hits on the blog today, and only 5 of them were me! Time to find a new article. Did you know there was actually an orienteering specific one in the most recent journal of sport sciences? That would almost be too easy.

Death trap outside, so wimped out and rode the trainer, which was okay, got in a nice sweat. Time flies on the trainer when you're watching the original Carrie on TV.

Also, new blog! Read it, learn nothing. But that's okay, because I learned things.

scienteering.blogspot.com

That fellow sure does love his portmanteaus.

C • How embarrassing 2

5 x 10 minute intervals at Fast Trax training. It was a death trap out there today. Warm weather, some rain, covering some snow, everything was icy. We picked a road that was kind of good, some sections where sketchy as all get out, some parts were okay, and there was a tad more traffic that I would have preferred. It was two minutes into the first one when I totally bit it. Cut up my hip, but, good news! I didn't rip my pants. Skin will heal, tights will not.

I was glad to do it on pavement, though, I'm trying to get a better sense of my appropriate 10k race pace. If I aim for doing a 35 minute 10k, that means 3:30ks. These intervals were 15k race pace, which according to my spreadsheet means I should be aiming at 3:37 pace for these intervals. Well, I didn't quite get there, that sounds like it'll be tough. I did, however, do 4:02, 3:53, 3:50, 3:49 and 3:47, with average HRs of 152, 158, 163, 165, and 166. So, it should be better, but I can call this 'merely okay', considering the conditions.

Finally, I'm going to re-direct my learning project. After reading another journal article, I've decided it might be fun to start writing a blog. Its a total rip-off of Alex Hutchinsons blog "Sweat Science" and probably won't nearly as well written, but it'll be orienteering specific. I'll find journal articles, and discuss how I can become a better orienteer (and overall athlete) from it. Hutch's is a bit more physical related, hopefully I can delve more into the psychological/physical relationship that defines our sport so nicely.

"Drawing flimsy orienteering-specific conclusions since 2012".

Its definitely going to be... something.

It went up to +11, today. +11. Ridiculous. So, I proposed to others to come for a warm weather run with me, waited three hours, then they all bailed. Upside, I went for a run that was way faster than had I gone with them. Amazing evening, for a jog (pronounced "yog").

Maxed out at 131.7 km/h. Boom.

Headed out for a bit of night-training on an old street meet map from one I missed in 2010. Night orienteering is tough, especially with no controls, rock hard frozen ground, and mostly light green forest, I'll get my first leg-thorn picking session of 2012 tonight! Partway through, it started to rain. Made it feel eerily similar to what Sweden might be like right now, orienteering training, at night, hovering around zero, raining/snowing. I got inspired, and headed home and fired off a bunch of feeler e-mails to various clubs. Let's see if anything materializes!

Also, I've upgraded my learning project, I've now moved on to Journal articles I find that might be interesting. They're longer and more complex, so it may not be a daily thing, but here's today's article:

Pre-cooling with ice slurry ingestion leads to similar run times to exhaustion in the heat as cold water immersion, Rodney Siegelab*, Joseph Matéa, Greig Watsona, Kazunori Nosakaa & Paul B. Laursenabc, Journal of Sports Sciences, Volume 30, Issue 2, 2012

I was hoping this would blow my mind in some way, but they didn't have any real earth-shattering conclusions. In general, consuming an ice slush (-1 celsius) was almost as effective in cooling core temperature as well as a pre-competition ice-bath. Its not quite as effective, and obviously doesn't reduce mean skin temperature, which also contributes, but it still had significant reductions in temperature, rating of perceived exertion, and time to exhaustion, compared to consuming luke-warm water,. Ice slurry consumption did not significantly reduce heart rate, though, but an ice-bath did. Most interesting, though, was that rectal temperature was higher at exhaustion with the ice slurry than with the ice-bath, possibly suggesting that ice slurry consumption could increase the threshold at which the body perceives the internal temperature to be too high (and therefore begins to shut down? I suppose then, at the very high end of exertion, ice slurry consumption could be more effective to resist the effects of heat? Interesting stuff. (FYI: temperature in the chamber was 34 celsius).

I would also surmise that bringing a bottle of ice water is a tad more convenient than a tub. That may exceed your weight allowance at the airport.

Went for a last easy run with the Lambertino before heads back to the soul-crusher. Its a bummer not having your 7AM training partner around. Makes the 7AM runs.... disappear.

Went for a surprisingly longer run, didn't expect Reid would want to go this far, but I'm not complaining. My stomach, however, was VERY much complaining, and it was unfortunate for him when he ran behind me. Got home and had a stomach ache for many hours. So that was weird. NIce evening, though.

Troll in the Park 10k Skate race at SWC. A great chance to use the new skis! Fortunately one of the young punks who is faster than I am showed up, so it was at least a bit of a race. It felt significantly easier skiing behind than ahead, so I let him lead 3/4 laps. At the wide part with about 400 metres to go I puilled a Northug (not the falling on your face part), and hammered to make a big enough gap to finish easily.

Though, I was disappointed that I wasn't able to push hard on the third lap when I took the lead. I almost felt like I was unwilling to push my pace hard enough to try and drop him. I wouldn't say I was working really hard, but I just got to a fatigue point and kept mentally saying I didn't feel like hurting anymore. Which, for an aspiring endurance athlete, that's no good at all. I'm going to have to try to figure out how to get over that.

Results, here: http://zone4.ca/results.asp?ID=4239&cat=184

New year, new name, new goals, new resolution:

Move back to Europe (ideally, you all know where).

Let's do this.

C • New name 2