Training Archive: WyattIn the 31 days ending 2005-12-31:
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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 Dec 31 | ||
| Strength 8:00 [1] | |
| 11PM: 2nd set of day. _No_ heat - just 3x18 knee-bending slow-eccentric, both sides. | ||
| Strength (Hamstring, hip, ankle) 12:00 [1] | |
| AM set. Heat before, ice after | ||
Friday Dec 30 | ||
| Walking 12:00 [1] 1.1 km (10:55 / km) +11m 10:23 / km | |
| (injured) shoes: R-Champion Grey/Orange | ||
| This morning's plan was heat, a 10 minute walk, plus hamstring exercises. The walk (around the block on a 500m sidewalk loop) was going fine, mostly just concentrating on walking symmetrically and normally. And then at minute 9 - pain - very mild, duller than before - almost a light throb or heavy-stiffness , but still in the center of the left hamstring. Slowed it down a bit (from the 10 min/km walk I was doing) and changed stride a bit, and it was still touchy to the end... | ||
| Strength (Hamstring) 8:00 [1] | |
| AM Exercise (after heat & walk)
3 x 12, slower-eccentric, standing 1-leg bent-knee hamstrings with band at ankle, both sides. + 1 x 18, full leg straight pull backs (with band at ankle), both sides (ice after) | ||
| Strength (Hamstring, hip, ankle) 15:00 [1] | |
| (injured) | ||
| Same hamstring set as AM, but with new blue wide rubber band instead of the water balloon launcher. Slightly faster feet-switch transition than launcher, but same type of tension. Ended up with a short band to more variable tension, stronger at end that earlier.
Heat before, ice after. L-hamstring center has a very dull, light pain in the evening after this set, but I'm deciding that's okay... (Writing this while heating leg for the 3rd round, at 11pm.) (Note that I am taking zero Vitamin I for this injury - is that stupid? Would others be taking plenty? I wonder if I took some if this wouldn't have bothered me as much, and I could've just kept on training, and would've been fine. Maybe that's not a good idea, but perhaps when I do try running - supposedly 5 minutes on Sunday if tomorrow's 15 minute walk goes okay - I should not only ice after, but take some Ibuprofin?) | ||
| C • oh oh 3 | ||
| Strength (Hamstring) 9:00 [1] | |
| 3rd set. 3x18 knee-bending slow-eccentric, both sides. Felt like I was worker harder, but the 'injured' area was never more than a dull stiffness. I'm icing now, and took 400mgIB for the night to help it...? | ||
Thursday Dec 29 | ||
| Walking 5:00 [1] 0.25 mi (20:01 / mi) | |
| 20 Laps around the ground floor, while watching kids. AJ did 39 laps in the same time :) | ||
| Strength 15:00 [1] | |
| (injured) | ||
| One good set of:
heat hamstring work regular old hip & ankle work Only one set this day though... | ||
Wednesday Dec 28 | ||
| Strength (Hamstring, hip) 10:00 [1] | |
| (injured) | ||
| Heat. Hamstring with a band. Hip squats.
Injury definitely seems to be changing - it doesn't hurt walking, and is more of a dull soreness when I feel anything. Hopefully that's good. Re: j-man's comment: I think the heat is supposed to help: 1) with healing itself, a little, by stimulating your body to do _something_ self-healing to the area instead of letting it stay the same. This might work. 2) warm up the area before doing any actual 'warm up' work/exercise - perhaps to make the transition from rest to exercise even more gradual to allow somewhat more valuable exercise w/o reinjury. I think you're supposed to follow the workout with ice, but they didn't do that at the PT place. | ||
| Note | |
| Despite the run on the 24th, which was followed by a during-the-day upset leg on the 25th, my hamstring is notably better at the strengthing exercises today than it was on the 23rd. Things that hurt on the 23rd may have an area of 'not-quite-normal' muscle, but it's certainly not the light pain I had on the 23rd. So I think it's making progress. | ||
Tuesday Dec 27 | ||
| Strength (Hamstring, hip, ankle) 10:00 [1] | |
| Only managed 1x of the heat, hamstring strength, hip/ankle, ice routine. A good set, but I should be doing this more than once/day. | ||
Monday Dec 26 | ||
| Note | |
| slept:7.0 (injured) (rest day) | ||
| Hamstring felt okay this morning. Applied heat once... It was rainy yesterday and sunny today so that may have played a role in my especially achy leg yesterday (and yes, I realize that the running might have had something to do with it too... :( | ||
| Strength 10:00 [1] | |
| (injured) | ||
| After AM heat, did low-quantity hamstring work.
In PM, did heat, then good hamstring strength work 3x8 stand & 3x8 lay, with band, followed by good hip/ankle work, followed by ice. Oh, and we bought a Sienna today. | ||
| C • How is it working? 2 | ||
Sunday Dec 25 | ||
| Strength (Hamstring, hip, ankle) 5:00 [1] | |
| 2x heat & 1x hamstring on a busy Xmas day | ||
| Running (Paved, grass) 6:00 [1] 0.5 mi (12:00 / mi) | |
| (injured) shoes: R-Champion Grey/Orange | ||
| Hamstring a little sore at first. And got worse - more of a stiff soreness today. Tried to run slow enough that it didn't hurt at all and I couldn't get slow enough. So I walked/jogged on and off back home after 4 minutes out... Not good.
No running until New Year... | ||
| C • 1 | ||
Saturday Dec 24 | ||
| Strength (Hamstring, hip, ankle) 15:00 [1] | |
| (injured) | ||
| 3x heat and hamstring (very light, slow-eccentric, sitting & standing) | ||
| Running (Trails, fields) 52:00 [1] 5.5 mi (9:27 / mi) | |
| shoes: R-Champion Grey/Orange | ||
| Beautiful sunny day in the mid 50's and we had easy babysitting and Clem & Dasha coming to Valley Forge to run, so I went too. Determined to stay together as a group so speed would be low.
Pre-heated hamstring with heat-pack (ala PT's general advice.) L-hamstring very mildly sore for the first 2 minutes, fine after until the last 10 minutes when it was mildly sore of and on. Fine after (phew...) | ||
Friday Dec 23 | ||
| Note | |
| No pain at all yet in the hamstring today, as of 8:30am... Probably means it'll be fine when the PT folks check it out, I'll start running again, and whammo.
Or maybe it's fixed. ;) I probably won't run today anyway - but I should probably do my hip & ankle work. | ||
| Strength (Hamstring, hip, ankle) 15:00 [1] | |
| PT Appt. says - yep, a sore hamstring muscle is correct. No tendons or glutes involved apparently. Suggested heat and light strength work 3x/day.
At PT I also had a little ultrasound heating. Even very light hamstring exercises definitely had a sore-spot - really not bad, but repetitively mildly sore. | ||
Wednesday Dec 21 | ||
| Note | |
| (injured) | ||
| Got a PT appt. for Friday morning to check out my hamstring. Although if I don't run between now and then, I wonder if it will simply get better, and the PT appt. won't be able to identify the problem. I guess that wouldn't be all bad. | ||
| Note | |
| (rest day) | ||
| We're trying to sell our Jeep and then buy a Sienna (or perhaps the opposite order.) How does one sell a car these days? We paid over $50 for a tiny ad in the Philly Inquirer and posted a (free) ad on Craigslist and have gotten zero (non-spam) inquiries. Our price is now down to right about the KBB mid-range (private party) value and I'd think someone might call us by now...
Just whining. Perhaps frustrated because I'm not running to rest my hamstring... The Sienna should be nice for the long drives to many A-events next Spring and would even allow a little carpooling. | ||
| C • Why sell it? Use it for this: ... 3 | ||
Tuesday Dec 20 | ||
| Note | |
| slept:8.5 (injured) (rest day) | ||
| L-hamstring, upper outside (maybe a lower glute muscle??) still sore. It first got sore on Dec. 1, probably due to a darkish trail/puddle mile-interval workout on Nov. 29. Didn't seem bad then, and almost got better, but as I've decreased volume recently, it's still not improving. Didn't run at all today to help rest it and simple things like walking up stairs, or even level ground would hurt on and off. And it hurts a bit while I'm sitting here typing this. Time for a professional to take a look - tomorrow.
Plus I'm still a bit congested, although that's no big deal. "Do not run on icy or uneven surfaces" -http://orthopedics.about.com/cs/sprainsstrains/a/s... | ||
| C • It's time to take it easy. 3 | ||
Monday Dec 19 | ||
| Note | |
| slept:7.5 | ||
| Made a list of some of the Gmap running trail loops I've drawn up around here, including multiple sections of the Horseshoe Trail. | ||
| Running (Semi-frozen grass, ice, m) 30:00 [1] * 5 km (6:00 / km) +50m 5:43 / km | |
| shoes: R-Champion Grey/Orange | ||
| Regular home loop. Plus another loop on a trail with a bit of mud & ice.
L-hamstring mildly sore during and after. | ||
| Strength (Hip & ankle) 7:00 [2] | |
| And some extra hamstring stretching. I'm not sure if that's such a good idea, as I often do that early in injuy cycles, and I often get chronic injuries. I think I'll stop. | ||
Sunday Dec 18 | ||
| Running (Grass) 5:00 [2] 0.5 mi (10:00 / mi) +8m 9:31 / mi | |
| slept:10.5 shoes: R-Champion Grey/Orange | ||
| L-Hamstring is still sore when doing anything even mildly hard (e.g. walking up stairs) plus I've got a mild sore throat still, so I think it may be time for a rest week. | ||
| Strength (Hip & Ankle) 5:00 [1] | |
Saturday Dec 17 | ||
| Running 41:40 [2] 8 km (5:13 / km) +115m 4:52 / km | |
| shoes: R-Champion Grey/Orange | ||
| As this is known as "The 5-mile loop" at Valley Forge Park by many runners as well as orienteers, I thought it deserved a good G-map's check. And it checks out pretty darn well, at 4.98 miles. There are little white lines every 50m on the ground, and those come out at darn close to 8.0km for the loop.
L-hamstring (center-back) still mildly sore during the run. | ||
| Strength (Hip & extra Ankle) 10:00 [1] | |
| While watching kids to gymnastics. Incl. some calf/front of shin work standing around. | ||
Friday Dec 16 | ||
| Running 30:00 [3] 3.5 mi (8:34 / mi) | |
| shoes: R-Champion Grey/Orange | ||
| I remember I did run Friday, but I don't remember what I did. | ||
Thursday Dec 15 | ||
| Orienteering long (Paved (snowing)) 1:33:00 [1] * 14.8 km (6:17 / km) +150m 5:59 / km | |
| shoes: O-Mixed purple & black | ||
| Painted the streets near my house as a little nav. exercise. Still getting over a sore throat so took it easy. It's been 9 days since one of my coaches commented on my log. I wonder what they think? :)
Wow. I estimated 50m climb, but then Google says 150m. Yeah, it was easy rolling hills, but is that a full 1%. I guess so... | ||
| C • 8 | ||
Wednesday Dec 14 | ||
| Note | |
| (sick) (rest day) | ||
| Sore throat, took the day off | ||
Tuesday Dec 13 | ||
| Running (Paved & crunchy 2-3" snow) 43:09 [2] 6.5 km (6:38 / km) +50m 6:24 / km | |
| shoes: R-Heavy Winter Running Shoes | ||
| Getting a mild sore throat & still resting my hamstring (and, new, R-lower calf soreness) are my excuses for skipping intervals again. Maybe I'll do intervals later this week if healthy.
Same loop as 12/9, 1 minute faster, as road portions were dry today, and snow may have been slightly faster? | ||
Monday Dec 12 | ||
| Running 55:00 [2] 9.5 km (5:47 / km) +87m 5:32 / km | |
| shoes: R-Champion Grey/Orange | ||
| VF Park loop w/Angelica & Bonnie Hoover | ||
Sunday Dec 11 | ||
| Orienteering race (3-6" snow, some packed) 42:29 [4] ** 6.03 km (7:03 / km) +50m 6:46 / km | |
| ahr:163 max:171 spiked:9/14c shoes: O-Black/Green VJ Spikes | ||
| Tried to push & used HR monitor - it beeped at me in the middle when I was slacking off the pace a bit(<160 HR), and a few times when I was stuck in briar and/or checking the map for more than a second.
Fairly easy navigation - rough compass to handrails and short attacks. Good though, given the snow - harder controls would've been tough to set fairly. Late start made the snow, and esp. the boulder field crossings - easier. Although on snow covered roads, I preferred the fresh consistent snow to the packed and thus randomly slippery tracks in the middle. | ||
| Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi) | |
| shoes: O-Black/Green VJ Spikes | ||
| Snowy and cloudy, but 30. Didn't get too warm on the warmup. Put on (one) glove before starting the race. (Useful for warmth and briars.) | ||
Red - Splits | ||
Saturday Dec 10 | ||
| Running (Paved) 45:00 [2] 5.0 mi (9:00 / mi) | |
| shoes: R-Champion Grey/Orange | ||
| Neighborhood loop with Angelica. | ||
Friday Dec 9 | ||
| Running (3-6) 44:10 [2] * 6.5 km (6:48 / km) +50m 6:33 / km | |
| 16c shoes: R-Heavy Winter Running Shoes | ||
| Standard loop near home. More road choices than normal due to snow. Moving okay I think. Didn't even notice left hamstring until ~20 minutes, then it was lightly sore through the end. Fine in the evening. | ||
| Strength (Ankle work) 3:00 [2] | |
Thursday Dec 8 | ||
| Running long (1) 1:36:54 [2] 14.3 km (6:47 / km) +300m 6:08 / km | |
| shoes: R-Champion Grey/Orange | ||
| Was unmotivated to get out of the car and run around Pheonixville after dropping AJ at school & searching for gas. So I decided to do a little more of the Horseshoe trail and that was fun - a bunch on forest trail in this segment & crossed 100.
Tried, & felt like I was moving at a reasonable clip. Pace okay given snowy trails (somewhat windier than logged.) L-hamstring a little sore during and after, but no worse than yesterday. | ||
Wednesday Dec 7 | ||
| Running (Treadmill) 5:00 [2] 0.56 mi (8:56 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Warmup for hamstring stretch & strength | ||
| Strength (Hip & extra Ankle) 8:00 [1] | |
Tuesday Dec 6 | ||
| Note | |
| My left hamstring has been a little sore on and off while running since last Thursday or so. It's even a little sore now. So I think I'll skip the intervals this week and do a 2nd longish, but slow run today. | ||
| Running (Trails, forest, field) 1:07:00 [1] 5.58 mi (12:00 / mi) | |
| shoes: R-Heavy Winter Running Shoes | ||
| Snow covered and slowish. Stopped to stretch twice. Left hamstring not happy. Not really upset, but definitely sore enough to tell me something is awry. Hopefully a light week will help it- maybe even a day off tomorrow? I don't really know what to do with a sore hamstring, aside from avoiding intervals, and stretching.
This was the really slow part of the run (the beginning) in snow for the most part. | ||
| C • I also have an unhappy hamstring... 3 | ||
| Running (Paved, 1"-snow-covered gr) 15:00 [2] 2.73 km (5:30 / km) +20m 5:18 / km | |
| shoes: R-Heavy Winter Running Shoes | ||
| Picked up the pace to what is I think my 'appropriate' slow pace for the end of the run - when I got to the paved section that has little marks every 50m so I could see just how slow I was moving and pick up the pace. By the end I did some on the snow covered grass next to the pavement and that didn't slow me down much - apparently less than 5% - although I didn't have an HR monitor to see if I had increased the effort... | ||
Monday Dec 5 | ||
| Running (Trails, forest, field) 22:00 [2] * 2.0 mi (11:00 / mi) +30m 10:31 / mi | |
| ahr:143 max:152 shoes: O-Mixed purple & black | ||
| With HR monitor, I did a short jog. Too short.
Still, with the HR monitor, I noticed I wasn't pushing at all w/o actively thinking about it. For the first 3 minutes, I tried to go out at an easy, but reasonable effort, which I've tested should be ~145 (=~8min/mile road), and my HR was ~128 or so. Bringing up the pace so the HR stayed higher wasn't hard physically, but as soon as I stopped focusing on moving at a reasonable clip, I'd slow down... (and the monitor which beeps at <135 would notify me...) One (very) mild ankle twist (on the forested bit, slightly downhill) definitely decreased my confidence in going any faster... I don't think I was pushing much harder than this on some of the course yesterday. But an HR monitor would tell the tale - I should wear it next weekend at Nockamixon. | ||
| C • You have to increase your pace 2 | ||
| Strength (Hip & extra ankle) 7:00 [1] | |
Sunday Dec 4 | ||
| Orienteering race (2in. snow covered rocks,) 1:08:38 [4] *** 6.87 km (9:59 / km) +300m 8:12 / km | |
| ahr:158 spiked:6/11c shoes: O' Black/Orange VJ Twisters | ||
| I'm having a lot of trouble in racing recently. Mostly I can't seem to get moving at a good pace on my own. Or something.
Blew the first and last control for the bulk of ~5-7 minutes of errors, but generally didn't feel tired. I was the first one out on Red, breaking trail in the snow. At least it was kinda cool to be out 'all alone in the middle of nowhere' for 10 minutes, then see an epunch. Then drift back out in the middle of nowhere again. Still, the competitive effort was crappy. Maybe I should get a real HR monitor (that records the HR over time) so I can see just how feeble my running efforts are. Or at least wear my current one in a race to look down occasionally and see if it's lacking. My Ave. HR is estimated, vs. ~170+ that it should be for a race this long... Out in the forest, I was making excuses for myself - like don't hurt anything running downhill or even flat in the snow-covered who-knows-what-kind-of-rock-or-not. On a few uphills, I said to myself - gee, you can't get hurt easily here, try to push a little. And indeed, I pushed a little, as there was definitely more to give, but even then, it was probably below the cardiovascular effort I'd give in a trail or road run... I'd like to re-run a course like this with Clem, just for move-through-the-terrain practice. It was rocky & briary in places, but that's where I can see how he moves. I expect it may be hard to convince him to go rerun a course like that, as he may not want a second dose of the rocks and briar. But I'd like one, for training purposes. Maybe I'll just take his splits and go re-run a few individual legs. Preferably with snow-off (which looks like it'll happen by the weekend of 12/17-18 - this is DVOA-land...) | ||
| C • 2 | ||
| Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: O' Black/Orange VJ Twisters | ||
Red - Splits | ||
Blue - Splits | ||
Saturday Dec 3 | ||
| Orienteering warm up/down (Forest) 10:00 [2] 1 km (10:00 / km) | |
| shoes: O-Mixed purple & black | ||
| Mt. Joy, part of Clem's Blue | ||
| Orienteering tempo (Forest) 20:00 [4] ** 2.5 km (8:00 / km) +70m 7:01 / km | |
| shoes: O-Mixed purple & black | ||
| 12-17 on Clem's Blue. Was going to do more, but Angelica said she needed me home, and so I'll try to run hard on Red tomorrow, and then pick up controls for more O'forest training | ||
Friday Dec 2 | ||
| Orienteering (Forest, trails, pavement,) 1:12:10 [2] * 10 km (7:13 / km) +200m 6:34 / km | |
| spiked:25/28c shoes: O-Mixed purple & black | ||
| Repeat of Fatlands East 2.2km loop, 4 times, with some light pliometrics on the grass after the 2nd loop. R-hamstring decided to be mildly unhappy, so I cut short the pliometrics and cancelled the strides. Nice to run in the forest. It was cool out, but I was dressed okay.
Angelica apparently saw snow while running this morning. I still haven't seen any. | ||
Thursday Dec 1 | ||
| Running long (Dirt, Grass, Paved) 2:02:00 [2] 17 km (7:11 / km) +150m 6:52 / km | |
| slept:6.5 shoes: R-Champion Grey/Orange | ||
| Felt really slow. In the harder uphill parts, I checked my pulse and it was around 140, so I presume it was lower the rest of the time, and I didn't make nearly the distance I had aimed for. I wonder if my relatively short sleep (got up early to drop my mom at the airport) was part of the slow? | ||