Training Archive: PGIn the 31 days ending 2007-03-31:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||||||||||||||||||||||||||||
Saturday Mar 31 | ||
| trail running 47:14 [3] | |
| weight:139lbs shoes: Pegasus 08/06 | ||
| Slowly getting better. Good effort along the ridge trail to Sachem Head and back. Hamstring still a little sore, but more like what it was during mid-winter.
Still doing regular stretching, about 10 minutes at a time, 2 or 3 times a day. Legs are certainly looser. | ||
Friday Mar 30 | ||
| trail running 31:08 [3] | |
| weight:139lbs shoes: Pegasus 08/06 | ||
| Same as the last couple of days, working harder. A decent run, though still some soreness. At least no falls today. | ||
| biking 38:00 [2]9.8 mi (3:53 / mi) | |
| Took the bike out of mothballs -- only time I used it last year was to go about 5 miles and it was clearly in need of repairs, so I took it off and had things fixed, but then never used it again.
Anyway, it was a nice day, low 60s, seemed like time to try again. I could tell I hadn't been riding.... Hey, nice color for biking! | ||
Thursday Mar 29 | ||
| Note | |
| I spent a few minutes reviewing my "training" since I zapped my hamstring not quite 4 weeks ago. At that point I wrote the following --
So, now what? My guess is no orienteering for at least a month or two. I would think I should try to do the following over the next several weeks: -- Try to get some sort of evaluation as to what sort of damage I've done, and maybe a treatment plan. And then stick to it. -- Try to figure out some form of exercise that I can do to at least keep a tiny bit of fitness (at this age, a couple months off means it will take another 2-3 months of miserable runs to get any semblence of fitness back). -- Try not to put too much weight on, though that is already going in a bad direction. -- Try to keep positive. None of the above will be easy. So how have I done? I'd actually give myself a good score, pretty close to 4 out of 4. There hasn't been a lot of cross training, but at least there has been some. One other area that I've been negligent in -- keeping up with AttackPoint. Haven't done a full Eddie, but haven't been doing much other than logging "training." Need to get back in the flow, though it may not be until after April 17. | ||
| golf exercises 30:00 [0] | |
| trail running 32:06 [3] | |
| rhr:51 weight:139.5lbs shoes: Pegasus 08/06 | ||
| Same as yesterday, a little more briskly, though that included one crash that removed some skin from one knee but no other damage. Feels good to be doing something, on the verge of being able to say, I feel great!
I hope... | ||
| C • Weather and injuries 2 | ||
| treadmill 10:00 [2] | |
| 3.6 mph, 15%. | ||
Wednesday Mar 28 | ||
| trail running 33:54 [2] | |
| weight:139.5lbs shoes: Pegasus 08/06 | ||
| Not so bad. Still sore, but a little better than yesterday. Followed by another PT session, massage and more laser treatment. Excellent.
Serious amounts of ice disappeared in the last 24 hours, trails are probably 90% bare ground. So is the golf course. :-) | ||
| Note | |
| For the first time this month started thinking about doing some orienteering this spring/summer. Will have to see what the possibilities are. | ||
Tuesday Mar 27 | ||
| golf exercises 30:00 [0] | |
| road running 27:03 [2] | |
| weight:140lbs shoes: Pegasus 08/06 | ||
| A little longer. From the Body Shoppe up to the tower via the roads, back a bit of trail (reasonably crappy footing, ice and slush) and more road. Dull ache the whole way, didn't get any better or worse. And as expected, almost a month off of running has set me back a long ways. Trying to work into this slowly.
Still doing lots of stretching. And a new program for trying to keep the weight under control. No, it's not the coconut oil diet. | ||
| C • New program 10 | ||
Monday Mar 26 | ||
| treadmill 15:00 [1] | |
| weight:140lbs | ||
| Average 3.5 mph, 15%. | ||
Sunday Mar 25 | ||
| road running 19:30 [2]2.17 mi (8:59 / mi) | |
| weight:140lbs shoes: Pegasus 08/06 | ||
| The lollipop part of the 2 silos loop, just a nice place with absolutely no traffic. Went a little farther, still a little sore, who know if it's better or worse to do something. | ||
| treadmill 15:00 [2] | |
| Walking, 3.5 mph, 15%. | ||
Friday Mar 23 | ||
| road running 8:29 [2] | |
| shoes: Pegasus 08/06 | ||
| Still pretty feeble. | ||
| spinning 20:00 [2] | |
| weight:142lbs | ||
Thursday Mar 22 | ||
| road running 8:11 [2] | |
| weight:141.5lbs shoes: Pegasus 08/06 | ||
| Beautiful day, so I tried down the street and back. Felt really old. I'm tempted to say I felt like i was about 80, but if I ever make it to 80, I think feeling like I felt today would be wonderful. Who knows, maybe I just felt like what 62 is supposed to be. | ||
| C • Old 3 | ||
| treadmill 15:00 [1] | |
| Just walking briskly on a steep incline, boring.... | ||
| Note | |
| A bad start to the day as golf exercises were mostly talk and very little action, hence way too bogus to log.
Long stretching sessions before and after the treadmill, been doing them (but not logging them) for the last couple weeks, still a pretty unsatisfying trip to the gym, salvaged however as I stood in the shower by a moment of inspiration about how to deal with a tax situation I'd been struggling with. And that put a smile on my face, and will certainly put a smile on the face of the client. And then I spent 3.5 hours this evening at a board meeting for a non-profit, and I was comparing it on the way home to seeing the USOF board in action. Somehow we made it through the evening and got a whole lot done without even the thought of Robert's Rules or other foolishness. I would have gladly spent another hour or two, there was such a positive feeling of getting things done. And that's not even counting the pizza sumption! | ||
| C • Pizza sumption 1 | ||
Wednesday Mar 21 | ||
| elliptical machine 21:00 [2] | |
| Plus the regular PT session, which this time included lasers. | ||
| C • Lasers 2 | ||
Tuesday Mar 20 | ||
| golf exercises 30:00 [0] | |
| treadmill 15:00 [1] | |
| weight:140lbs | ||
| Running still no good, so set the elevation at 15 degrees and walked briskly. | ||
| spinning 15:00 [2] | |
| elliptical machine 5:00 [2] | |
| Tried one these for the first time. Got the heart rate up ok, but even 5 minutes is a long time.
Mainly just wanted more colors for my chart. | ||
| C • More colors... 10 | ||
Monday Mar 19 | ||
| spinning 25:00 [2] | |
| weight:141lbs | ||
Sunday Mar 18 | ||
| treadmill 5:00 [1] | |
| shoes: Pegasus 08/06 | ||
| Hamstring is ok on the bike, but doesn't like running. | ||
| C • Sounds like you need to get a ... 3 | ||
| spinning 30:00 [2] | |
| weight:140lbs | ||
Saturday Mar 17 | ||
| treadmill 4:00 [1] | |
| weight:140lbs shoes: Pegasus 08/06 | ||
| spinning 25:00 [2] | |
| treadmill 4:00 [1] | |
| shoes: Pegasus 08/06 | ||
Friday Mar 16 | ||
| treadmill 1:00 [1] | |
| weight:140lbs shoes: Pegasus 08/06 | ||
| Tried the treadmill, hamstring unhappy. | ||
| spinning 25:00 [2] | |
| treadmill 2:30 [1] | |
| Tried the treadmill again, to see if any better when warmed up. Not much. | ||
Thursday Mar 15 | ||
| golf exercises 30:00 [0] | |
Wednesday Mar 14 | ||
| spinning 30:00 [2] | |
| weight:140lbs | ||
| Plus a couple more PT sessions (Monday and today), combination of ultrasound and vigorous massage. Hamstring improving, but a ways to go. | ||
Tuesday Mar 13 | ||
| golf exercises 30:00 [0] | |
| spinning 30:00 [2] | |
| weight:141lbs | ||
Sunday Mar 11 | ||
| hike 30:00 [1] | |
| weight:140.5lbs shoes: Pegasus 08/06 | ||
| Hike up the trail up South Sugarloaf, back down the road. Icy/muddy/slippery going up, snow/ice/slush coming down. Hamstring, which I thought was doing better, didn't like the one feeble attempt to jog a little.
I am doing my exercises.... | ||
Friday Mar 9 | ||
| spinning 10:00 [2] | |
| A little bit of spinning to see if it bothered my hamstring. Seemed mostly ok, just incredibly boring....
And a bunch of stretching afterwards. Trying to do it three times a day as ordered. Low point of the day was as I was about to hop on the bike. Put on my bike shoes, which I hadn't used for quite a while (didn't ride at all in 2006), and then for some reason I wanted to take one off and I couldn't remember how the buckle worked. I pushed and pulled and tugged and squeezed and yanked, all in vain. So now I'm afraid to get on the bike and clip in, because if for some reason I can't unclip and I also can't get out of my shoes, then I'm stuck there for a while, since the next spinning class wasn't for a couple hours. So I hobble out to the front desk where I explain my predicament, all the while feeling like my IQ is rapidly approaching my age. And I explain it to first one staff person and then a second and then they call over a third person -- sorry, no more comments (that might be misinterpreted) identifying or commenting on or praising or making fun of or even just amusing myself or anything whatever when it comes to descriptions of body type or gender or general appearance or cuteness or lack thereof -- and all three gather around and finally one pushes in the magic direction and the buckle lets loose. And I feel pretty stupid, but also quite relieved that I'll be able to get my shoes off and not have to tromp around in them all afternoon at work. And then a couple of hours later I am sitting with a 92-year-old woman who is really quite cute, an easy smile and a twinkle in her eye, and out of the blue I remember that she has a son in Seattle and a daughter with a gambling problem. Why I can remember that and yet not be able to get my shoes off, well, life is full of mysteries.... | ||
| C • Feet 1 | ||
Thursday Mar 8 | ||
| golf exercises 30:00 [0] | |
| Another tough workout. | ||
Wednesday Mar 7 | ||
| Note | |
| weight:140.5lbs | ||
| So, physical therapy today with a chick named Danielle. I'm not sure I'd call her cute -- she probably checks in at about 1.5 G (at least) -- but she seems to know her stuff. And her extra mass comes in handy when she's doing a little deep tissue massage.
It seems to be quite inflamed right where the hamstring attaches to the hip, but no other serious damage. So she poked around for a while and did some ultrasound and gave me some exercises to do and sent me back to work with orders to come in twice a week for 2 or 3 weeks. We shall see. I'm not optimistic for a quick remedy, but better to be trying something than nothing. And she did a good job of (1) ignoring my general screwed-up condition (one leg shorter, both feet point to the right, pelvis tilted, spine curved) -- well, she said, you've lived with that all this time and it seems to work, so no point in messing with it -- and (2) taking the attitude, let's see what we can do to get you back running. She didn't even seem to mind the last couple swollen spots on my knees, hiding places for thorns from the WCOC sprints 5 weeks ago, just about ready to be dug out. I think she's ok. (One of my ladies at work, Carol, went to her recently for sciatic problems and at some point as part of the treatment Danielle sat on her. Now Carol is not very big, and I think it hurt quite a lot, and she says she had some black and blue spots afterwards, but it seems like she got cured pretty quickly. When I said I'd gotten Danielle, Carol said, That's good!) Now if I can just do my damn exercises. With them and my golf exercises I am going to have to watch out for overtraining.... | ||
| C • For goodness sake, what does h... 3 | ||
Tuesday Mar 6 | ||
| golf exercises 30:00 [0] | |
| weight:141lbs | ||
| It so happens that I'd already signed up for a "golf fitness" (now there's an oxymoron) program at the gym, and it's about all I'm capable of now. 30 minutes of stretching and light strength stuff, almost all upper body, plus some instruction with a local pro and whacking a few soap balls (or whatever the fake balls are made out of).
Hey, it's something! Though the class (8 of us) is severely lacking in cute chicks.... | ||
| C • upper body 2 | ||
Sunday Mar 4 | ||
| Note | |
| Felt perhaps a little worse. Put in another couple hours of very slight help at the start, then one training session (carrying a trash bag full of clothes back to the finish), intensity level 0.5. Then eventually off to the airport and home, morale once again salvaged by good company (George and Lyn, especially).
Got back without incident, then out to dinner with another old friend, it was his birthday, I really wasn't looking forward to it but it turned out to be fun, lots of good conversation, except I ate way too much.... Really have to start saying No, just to limit the damage. Already cruising past 140.... | ||
| C • Then eventually off to the air... 2 | ||
Saturday Mar 3 | ||
| Note | |
| Felt worse, despite lots of icing and some vitamin I.
Hanging around an O' meet when you're not going out pretty much sucks. Best thing is to offer to help out, so I spent a couple hours helping very slightly at the start. Then spent an hour or so later in the day making rogaine plans for Memorial Day, knowing all the time that there was a reasonable chance that I've already blown off that possibility. Morale was remarkably good considering how pissed off I could have been, and maybe should have been. Must have been the good company and goodfriends. | ||
| C • Hey, Trail-O Buddy 8 | ||
Friday Mar 2 | ||
| Event: BOK/US Team Umstead 007 | ||
| trail running 10:00 [2] | |
| shoes: integrators 2006 | ||
| Off to North Carolina for the BOK/Team meet. Got lucky with the plane trip as there was miserable weather up here but everything was on time.
Warm-up for the sprint. I had given a little thought to skipping this, since the race I most cared about was Saturday's middle (and WRE), but the legs felt relatively good.... | ||
| trail running 15 [3] | |
| shoes: integrators 2006 | ||
| for all of maybe 15 seconds. At which point I tripped, and while catching myself on my right foot, my left leg shot back and up and it felt like someone was trying to dismember me, sharp pain at the top of the hamstring. And I knew absolutely immediately that that was the end of that run, or any run for a while. So I sat there for a couple of minutes and then walked very slowly back to the parking area.
Good news -- I could still walk. Bad news -- any sudden movement of any kind was not a good idea. | ||
| Note | |
| So, now what? My guess is no orienteering for at least a month or two. I would think I should try to do the following over the next several weeks:
-- Try to get some sort of evaluation as to what sort of damage I've done, and maybe a treatment plan. And then stick to it. -- Try to figure out some form of exercise that I can do to at least keep a tiny bit of fitness (at this age, a couple months off means it will take another 2-3 months of miserable runs to get any semblence of fitness back). -- Try not to put too much weight on, though that is already going in a bad direction. -- Try to keep positive. None of the above will be easy. | ||
| C • treatment plan 7 | ||