Monday Apr 30 |
 | running (roads) 43:00 [2] | |
| (injured) shoes: Asics 2100 - 2 |
| Early am. Knee brace. IT band sore after, knee doesn't seem better, but not worse either. Which is nice after the longish trail run yesterday. |
Sunday Apr 29 |
| running long (trails) 1:23:00 [3] | |
| shoes: Inov8 |
| With Wendy in the Fells. Felt good today. IT band sore afterward (mostly at the hip). Wore the knee brace again today, we'll see if that helps. |
| running intervals (bounding - trails) 24:00 [4] | |
| (injured) |
| Worked out a bounding session on trails, as it just isn't going to work for me on the roads. Now we'll see if I can keep it up for 4 weeks. It felt hard, but great. |
Saturday Apr 28 |
| running (trails and roads) 28:00 [2] | |
| (injured) shoes: Asics 2100 - 2 |
| Again the knee was bad for the start, then fine. Got home just before it started to pour. |
| Core Strength 5:00 [1] | |
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Friday Apr 27 |
| Core Strength 5:00 [1] | |
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Thursday Apr 26 |
| running warm up/down (roads and trails) 40:00 [3] | |
| (injured) shoes: Asics 2100 - 2 |
| To Belmont, afternoon. Knee hurt for the first 5 minutes again, then the pain dulled. Trails definitely seem better than roads. |
Wednesday Apr 25 |
| running (roads) 43:00 [2] | |
| (injured) shoes: Asics 2100 - 2 |
| Early am. Knee cranky for the first 4 or 5 minutes, then seemed okay. Not any worse after than before. |
Tuesday Apr 24 |
| running (treadmill) 20:00 [3] | |
| shoes: Pegasus 3 wide |
| Evening |
| running hills (treadmill) 8:00 [4] | |
| (injured) |
| Did some hills. It felt hard! |
Monday Apr 23 |
| Note | |
| (injured) |
| Knee (cartilage not IT band) is hurting when I jog (ie playing kickball with Ethan) and go up or down stairs. Not good. Ice tonight.
Hip hurts too, though not as much.
Bother. |
| Core Strength (abs and leg lifts) 5:00 [1] | |
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Sunday Apr 22 |
| orienteering race 51:00 [3] **** | |
| (injured) |
| Smoother today for the most part. Felt my lack of fitness more. Also felt the knee more. Also made an error (4 minutes) from which I recovered WAY too slowly, particularly considering that where I was was completely obvious. I just didn't want to admit it! |
| orienteering 15:00 [1] | |
| |
| Jogging around after Ethan on the white. Fartlek. |
Saturday Apr 21 |
| |
| Event: HVO A-Meet
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| orienteering 1:02:00 [3] | |
| |
| My navigation slowed me more than my (lack of) fitness. Very rusty, but it was a clean run. No errors, just tons of hesitation. |
Friday Apr 20 |
| running (treadmill) 33:00 [3] | |
| (injured) shoes: Pegasus 3 wide |
| Felt okay. Knee had its bad moments, but it didn't get worse. Seems like a pattern. I don't think that 4 hours in the car did it any good though. |
Thursday Apr 19 |
| Core Strength (abs and arms) 7:00 [1] | |
| (injured) |
| Knee and hip both sore, but quad is feeling better. Lots of walking around Boston today. Not sure if that helps loosen it up or not ... |
Wednesday Apr 18 |
| running (treadmill) 26:00 [3] | |
| shoes: Pegasus 3 wide |
| All I could manage before my sister and nieces arrived. Knee hurt again at about 5 minutes in, then eased. |
Tuesday Apr 17 |
| running (treadmill) 26:00 [2] | |
| (injured) shoes: Pegasus 3 wide |
| IT/Quad still not in great shape, but the run seemed to loosen them up. At 8 minutes I thought I'd have to stop, but about a minute later it relaxed (knee hurt too).
If I have to pay for every hard run with a week off, it is going to be very hard to make any progress. |
Sunday Apr 15 |
| Note | |
| (injured) |
| Yeah, okay, today it hurts. My IT band and right quad (and hip and knee) are all in bad shape today.
I'm going to ice at the joints, and heat in between. Hopefully that will help.
It was worth it though. |
Saturday Apr 14 |
| running warm up/down (trails) 15:00 [2] | |
| shoes: Trail Pegasus 2 |
| |
| running race (trails) 1:14:04 [4] | |
| (injured) shoes: Trail Pegasus 2 |
| Merrimack River Trail Race - 10 miler.
Out and back course. Mostly fairly flat with the exception of miles 5 and 6, which had some super steep, though not long, hills.
Wasn't sure how I would feel, and whether the IT band or knee would cause me trouble. But they stayed at the only-slightly-aggravated level and never progressed into full fledged pain.
And I felt smooth and fairly strong, though not fast.
Splits were (not exactly at the miles) 6:58, 6:52, 7:56, 7:17, 8:45, 8:25, 7:18, 7:26, 6:40, 6:23. So I sucessfully achieved negative splits with the exception of mile 7. I tried to go out steady and pick up from half way, which worked well. Didn't pass many people in the last 4 miles though - everyone around me had also paced it well apparently.
All in all, great course, great weather (in spite of the headwind on the return trip). I'll definitely do it again next year. And I won a huge tray of apple crisp baked by Cathy Dunham :-)
Thanks to Cathy, and to Suzanne and Tony for the childcare!! |
Friday Apr 13 |
| running (roads) 43:00 [2] | |
| (injured) shoes: Asics 2100 - 2 |
| am run. Knee stiff, but not too bad. IT band tighter on the hills and after them. |
Wednesday Apr 11 |
| running (roads) 43:00 [2] | |
| (injured) shoes: Asics 2100 - 2 |
| Not too bad running. But IT band and particularly hip are sore after. Will take tomorrow off. |
Tuesday Apr 10 |
| running (treadmill) 30:00 [3] | |
| (injured) shoes: Pegasus 3 wide |
| Better. No ibuprofen today. IT band hurt, but not the kneecap. Will ice again tonight, and stretch. |
| Core Strength 5:00 [1] | |
| |
| Leg lifts and abs. |
Monday Apr 9 |
| Core Strength 29:00 [1] | |
| (injured) |
| Knee hurting much less. But I still feel it on the stairs (when the ibuprofen is wearing off) ... so I went for strength stuff again today. And iced. And took more ibuprofen.
Tomorrow am I will try a steady 3-4 miles and see how it goes. I'll stick to the treadmill so I can quit if needed. But hopefully it'll be fine with the ice and drugs ... so I will still be able to run on Saturday. I've pretty much given up on calling it a race. Still, if the knee is on the mend, I can call it the raw beginning of my trail racing season. |
Sunday Apr 8 |
| orienteering 10:00 [1] | |
| (injured) |
| Jogging after Ethan on the white. Knee hurt a lot on the downhills. The chrondomalacia (spelling?) seems to be back in evidence. I'm sure it is all related. |
| running (treadmill) 3:00 [1] | |
| (injured) shoes: Pegasus 3 wide |
| Ran for three minutes and I was wincing and limping with every step. So I stopped. Felt like crying. |
| Core Strength 8:00 [1] | |
| |
| Arms, abs, leg lifts.
Then stretched a lot, and iced the knee. Also took Ibuprofen. |
Friday Apr 6 |
| Alpine Skiing 50:00 [1] | |
| |
| Going for 20% of actual time.
A bonus day (at Loon). Conditions were fantastic! Packed powder, almost every trail open.
Took it very easy due to the knee. Didn't notice it hurting particularly, but felt I was keeping the whole leg stiff to protect it, and limiting my range of movement. |
Thursday Apr 5 |
| running (treadmill) 25:00 [3] | |
| (injured) shoes: Pegasus 3 wide |
| 8pm. Hip sore all day. Bother. |
| running tempo (treadmill) 10:00 [4] | |
| shoes: Pegasus 3 wide |
| Sore, and out of shape. But to be more accurate, my lungs were not tired, my leg was just too tight to go harder or longer. |
Wednesday Apr 4 |
| running (roads) 43:00 [2] | |
| (injured) shoes: Asics 2100 - 2 |
| Am. Finally got to sleep early enough. I really do like running in the morning, as long as I've had sleep! |
Monday Apr 2 |
| Note | |
| (injured) |
| IT band on my right leg hurts at the knee and the hip, and at bad times all the way in between as well.
Curses.
Ice and stretching, hopefully it will help. And I am going to get to a doctor, as this has been on and off for a year now. |
| |
| C • Knees 3 |
Sunday Apr 1 |
| running warm up/down (trails) 35:00 [2] | |
| shoes: Trail Pegasus 2 |
| Warm up, warm down, and shadowing Ethan (which was more like fartlek!). |
| orienteering tempo 40:00 [4] | |
| shoes: Trail Pegasus 2 |
| Two sprints at Blue Hills. Oh-so-open at the moment, which made it really fast. 1:5000 was a nice way to start the season. I felt smooth and steady, but not strong or fast.
My show is over, and I am going to do a month of bounding workouts, then start some faster stuff ... but the goal is more hill training.
The current race plan includes Andover 10mi, maybe Seven Sisters, Cranmore, Skyline, Wapack, Stone Cat, and one more ... so that is a lot of hills in my future! |