Training Archive: walkIn the 7 days ending 2007-12-16:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Dec 16 | ||
| Strength (nycb 2) 55:00 [1] | |
| weight:148lbs | ||
| Regular stuff watching the light snow, so light it doesn't show on the Weather Channel, come down. | ||
| Strength (HHT) 25:00 [1] | |
| Started by doing the diagnostic tests:
1. Tenderness to palpation (don't you just love the doctor-speak? Why can't they say "Hurts when poked!) Continue to have dull ache, more concentrated after sitting for a period, like now. 2. Hamstring flexibility - Couldn't really see much difference in the two sides. May not be doing it correctly as was not particularly sore doing this. 3. Neural tension - Didn't feel anything with this either, but that could just mean no neural entrapment. 4. Strength - Supine plank test - A definite hit here. Have no strength in the L leg while almost adequate in the R. Any attempt with the L is quite sore. If nothing else, need strengthening here. Funny that this weakness is not detectable in any activities, although running is much slower and heavier since this soreness started. For the curious, the test consists of a reverse plank (belly up) with weight on elbows, with shoulders, butt and legs aligned. Lift legs alternately. "Pelvic collapse or rotation or pain...indicate weakness." Rehabilitation is progressive strengthening, with no running until strength returns. Double-leg, non-weight bearing isometric exercises are recommended. Move on to single-leg closed-chain isometrics and isotonic open-chain exercises (whatever that means?) are begun when the first can be done without pain. I started today with with two sessions, first in the morning after nycb and then in the afternoon after the uconn game and tea, on a limited scale. They show three exercises: 1. Double-leg isometric bridge - did 10x for 10"/ then 5x alternating each leg singly for 10" 2. Ball curls - Again, belly up with both feet on Suiss ball, body straight. Pull the ball back and forth with legs flexing at knees while maintaining body in straight position. Did about 10 of these. Next step will be to do with each leg but not ready for that. 3. The final is the prone plank (belly down) lifting alternate legs for 5" each. Did 5x. Butt is now achy. Will be interesting to see how this develops. | ||
| Strength (shovelling) 30:00 [1] | |
| Another 4" or so of dense sugar snow, quite heavy though dry. Temp 20. After blowing drive, shovelled the front walk and deck plus edges of drive. Heavy stuff but turns to sugar as soon a broken up. | ||
Saturday Dec 15 | ||
| Hiking 15:00 [1] | |
| weight:147lbs (rest day) | ||
| Springfield Snowstorm 5K - 24, gray sun, sloppy roads w bare ice, packed slippery bits. Final 100m path hadn't been plowed, only a single track packed path - about 6" of packed snow with 12" of fresh in unpacked areas.
Went along to cheer on Lyn and help as needed. So took shovel down finish path and cleared the beginning which hadn't been touched, just a 3' wall of snow, and shovel off some of the loose snow on the path. Didn't really help the path because as soon as the runners got to it, they chewed it up to loose snow like running in deep sand. Also hiked up to guide runners at top of hill and at entrance back into parking lot. Then hiked back to hand out finish sticks. Even with my Merrell snow boots the packed snowy road was slippery and the loose snow/sand parts were really mushy. Not a good day to run, but they had 94 out. Pretty good crowd. Legs feeling the skiing in the top groin and a bit in the hamstring so skiing may not be a good idea. In the meantime, despite also having sore legs, Lyn set another age record for the course: 25:03, taking 2:30 off the old record. Not a particularly swift time for her but good enough for $50;-} Next week she's gunning for the 10K record. | ||
| Note | |
| More perusing of Wyatt's log and found a reference to High Hamstring Tendinopathy in Runners. He seems to have started strength exercises from this in July that seemed to get him running again in Sept. That means he was "trying" things for 7 months before finally finding a combination that helped. Will study it. | ||
Friday Dec 14 | ||
| Strength (shovelling) 30:00 [1] | |
| weight:146lbs | ||
| Cleaning off the 3" that fell after the blow job last night. Thought shovelling would be good, but this was heavy stuff, esp the end of the drive where it got packed by the plow. Temp had risen to about 32 so the moisture was really focussed on trying to stick to the shovel.
After skiing cleaned off the back porch. Back's feeling it. | ||
| Skiing long (xc) 1:15:00 [2] | |
| shoes: Fischer Hobacks | ||
| Mcleans - 35, gray sun. Snow warming up.
From Main entrance, up St Zotique to 2nd R. Up long hill and tried to some turns on way down but snow was too heavy so rode it out on the track. Then up towards base of summit to downed tree provided an adequate excuse to turn around and head back. Nice ski, snow just marginally trying to stick but fortuitously had put some F4 waxy stuff on before heading out. Seemed to work pretty well. Supposed to get quite cold tonight which should dry the snow out some for tomorrow before the next storm comes in. Track was actually pretty good. Quite a few people out, so trail was broken and a nice track formed and only one walker had trudged down the last bit of trail. Pretty weary now. Sure glad I spent some much time on the wall weights getting ready for skiing - HAH! | ||
| Note | |
| Spent time this afternoon reading of Wyatt's saga with his hamstring. Made it from 12/1/05 when it started to the end of Feb, 06. Looks like he was still a long way from cured. At that point he was still unsure of the problem, the possible treatments, whether to exercise or not, worried about losing fitness.
Though mine doesn't seem to qualify as being as painful as what he claims, I know it's there and not right. Then I have a fairly high tolerance for pain, but a low threshold/awareness level that something might not be right - fix it before it becomes serious. My current plan is to lay off the running, esp on roads which seemed to be the most aggravating. I will add more pure rest days and see what alternative activities might be around for fitness. I tried the water exercise but that seemed rather mellow and I don't fancy swimming laps though that might work. Will check out the Nu-step machine again or the Y. For the time being, skiing might be available though rain is forecast for Monday - yuck. Then back to the bike. | ||
Thursday Dec 13 | ||
| Cycling (Road) 36:28 [3] 10.2 mi (3:34 / mi) | |
| weight:145lbs | ||
| W Simsbury loop - 28, Gray at start, snow at end.
Great ride. Started to get the legs really working. Felt AOWtB. Zoned! Focussed 5' ahead, as if trying to hold on to Jim Pike's or Mike Emery's wheel. A mile or so in, noticed specks or something hitting face, maybe the humidity. About half way out, looked up to see a few flakes. Oh, guess they're right about the snow. seems to be starting. Then back to the wheel ahead, hammering. By turn-around, really coming down and noticed it as there was a dusting on the road blown around as a truck went by. Then half back, became difficult to look up as snow would get in eyes, peck at face. About this time, I looked back over my left shoulder to see if any traffic was coming, but hadn't looked forward recently per above, and heard a foosh and a step on my right side. Looked back to see a jogger disappearing in the snow - Ooops! Finished the ride with streets covered and start of cover on the lawns. And there was Lyn raking the final crop of leaves ahead of the snow (she had run through Mcleans). Noticed a fragility in the R knee, probably due to the increase in riding these few days. Looks like there will be some rest from riding coming up now that Hopi seems to be working. | ||
| Strength 5:00 [1] | |
| Yowsa time - This qualifies almost as training as the blower was not cooperating and took quite a few pulls to start. Then it did do its thing ok. Finished up clearing the walk with the shovel. About 10" new light stuff when I came in. | ||
Wednesday Dec 12 | ||
| Cycling tempo (Road) 57:00 [2] 13.58 mi (4:11 / mi) +70m 2:34 / km | |
| weight:147lbs | ||
| W Simsbury-Firetown loop - 40, wet roads, gray cloudiness with threats of sun, wind picked up from NW.
Tried to push but don't seem to have the legs these days. Guess I need to ride more. Still a nice outing. | ||
Tuesday Dec 11 | ||
| Trail run 59:00 [1] 6.8 km (8:41 / km) +90m 8:08 / km | |
| weight:147lbs shoes: Attack II | ||
| Purple Tr to Spring Pond to start of Horse tr, then bushwack to avoid icy trail to road. 28, sunny, warming, ice on trees melting and dribbling. looks pretty. Trail mostly crunchy with leaves, providing traction. Some sheltered section still glare, which is why we chose to bypass the section at the end. Woods had deep leaves with frozen crunchy ice.
Another easy test run. Butt/hamstring doesn't like running on roads. Trails aren't bad but this route starts and finishes on the road. Should warm tomorrow so maybe back to the bike. AOWN: Noticed a large deciduous tree next to the road along the stream/beaver marsh with a large section at the based freshly chewed away. The beaver may be disappointed as the tree has a lean away from the stream and towards the road. Also a large branch from a neighboring tree is in the way. Will be interesting to watch the progress. Guess they have been doing this for a while (though not as long as the slime) and should know how gravity works. | ||
| Stretching 10:00 [0] | |
| Working on hams, butt and back by rolling around on the floor. Back is better but butt got a setback from the run. That's a "bummer". | ||
Monday Dec 10 | ||
| Cycling (wind trainer) 25:00 [1] | |
| weight:148lbs shoes: Soloman XA Blue/Yellow | ||
| 20' of cycling going through various load levels at random time intervals. Then 5' of wall weights, 4' of dble pole an 1' of sgle. | ||