Training Log Archive: Animal-O

xMAS parties taking there tolll...
going out 3 times in 3 nights (thursday, friday, saturday) ...
hard work...
hahaha

PHYSIO Streaking. Day3 !!!

I still am unable to do a calf lift --- which I should be able to do at this point.
But, i have gained a small understanding :

I can pick up easily off the floor, but there is a transition stage, where, to go higher, a second muscle set has to become engaged and this does not happen fast enough...
The transition also hurts a little --- not tendon pain but the second set of lifting muscles seem to be weak dynamically.

However, If i do extremely slow calf lifts --- and slowly work through that transistion phase and engaging the deeper muscles, I am able to lift my foot all the way up.

I am talking about a 30second long calf lift ... 20 sec up - 10 sec down
eyes closed [C] on mirroring my good foot.

I think this is where I have to start to try and get the calf lifts to improve as they are still pretttttty puny...


------

2min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed --- keep legs farther appart

Calf raise, looking for max --- finally got to 50/50
60x ' (50/50)
60x ' (50/50) - try to lead with bad!!
60x ' (50/50) - try to lead with bad!!

One legged calf raise (anything i can muster)
30x ' weight on bad leg (feels slightly higher)
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf

30x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak --- unable to support weight

30x toes out 45/55 - weight bearing
30x soleus with elastic band
30x toes out 45/55 - weight bearing
30x soleus with elastic band - 5sec descent

twist stretching

5x Jump Series: Eye closed next time [C] on push off
10 side-middle-side/ BAD --- with double jump
10 side-middle-side/ good --- with double jump

6 x 30sec extremely SLOW calf raise --- with hand support
---- mirror good foot

30X - 2 legged squat jumps on Bosu - jump higher instead of farther [C] on stability

30x 15-BAD/15-good legged jumps on bosu with land position - eyes closed --- harder if go for height

Arabesque on bosu x 5 - each leg
12 sec good ---- 9 sec bad
22 sec good ---- 9 sec bad

Finshed with 30 ballet toe
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu

2X - 30sec Extreme-Slow calf raise mirroring good foot
--- with hand support

I was cycling down a side street with parked cars. As I have been "doored" before (which sent me flying), i am always slightly paranoid to stay a certain distance from parked cars.

When an asshole-car passed me and swiped my handle bars from behind with his mirror (luckily it was one that just flips back).

I was trying not to fall, as he slammed his brakes. I just barely avoided his back bumper.
...
the man jumps out and proceeds to yell at me
(inches away from my face spitting as he screamed)
---- what the f &%$ are you doing in the middle of the f^%# road!? you stupid, F&%&$ blabla bla

neadless to say, this pumped me up bad, really bad.

I just riped back at him screaming and fired up: You hit me ! .. bla bla
top of my lungs F&$%^^$ right back at him.
I do not think he expected that I would pump up, maybe he is used to something else.

All the while, I was thinking :
1- good thing i am wearing glasses (less spite in my face)
2- I know where the police station is if he hits me
3- being a woman is actually protecting me right now, he is hesitating

I decided this shit was not worth my time, and started to walked away. He was blocking my path but i managed. He continued yelling ridicoulous stupid shite that my brain did not bother to remember.

What an asshole! Can't believe it he hit me and this !!!

People asked me if i took his liscence plate. no. It happened to fast, I was too pissed off, and i would of had to walk back to the back of the car, and it was best just to get out of there. But mostly, I just did not think of it.
Your brain is not always at its smartest when it is at its maddest.

C • Yikes 5

d2

:)
100 x 25m. Crawl. Slow steady, no stop.
except when Mr Calfie decided to cramp at lap 97, I "armed" the last 3 laps, and happily went home to cook.

PHYSIO Streaking. Day2 !
2min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed --- keep legs farther appart

Calf raise, looking for max --- finally got to 50/50
60x ' (50/50)
60x ' (50/50) - try to lead with bad!!
60x ' (50/50) - try to lead with bad!!

One legged calf raise (anything i can muster)
30x ' weight on bad leg (feels slightly higher)
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf

30x ' weight on pointed toe - very slow/ very supported descent
30x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak --- unable to support weight

30x toes out 45/55 - weight bearing
30x toes out 45/55 - weight bearing
30x soleus with elastic band
30x soleus with elastic band - 5sec descent

twist stretching

5x Jump Series: Eye closed next time [C] on push off
10 side-middle-side/ BAD
10 side-middle-side/ good

30X - 2 legged squat jumps on Bosu - jump higher instead of farther [C] on stability

50x 25-BAD/25-good legged jumps on bosu with land position - eyes closed --- harder if go for height

Arabesque on bosu x 5 - each leg
22 sec good - 12 sec bad

Finshed with 30 ballet toe
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu

d1.2

intervals -- -- found me a hill in high park

PHYSIO Streaking. Day1 !
2min balence on bosu - eyes closed (concentrate on non-moving)
30x Squats on bosu ball - eyes closed --- keep legs farther appart

Calf raise, looking for max --- finally got to 50/50
60x ' (50/50)
60x ' (50/50) - try to lead with bad!!
60x ' (50/50) - try to lead with bad!!

One legged calf raise (anything i can muster)
30x ' weight on bad leg (feels slightly higher)
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf
20x ' weight on good leg
30x ' weight on bad full lift --- very supported - 70% arms - 30% calf

30x ' weight on pointed toe - very slow/ very supported descent
30x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak --- unable to support weight

30x toes out 45/55 - weight bearing
30x toes out 45/55 - weight bearing
30x soleus with elastic band
30x soleus with elastic band - 5sec descent

twist stretching

5x Jump Series: Eye closed next time [C] on push off
10 side-middle-side/ BAD
10 side-middle-side/ good

30X - 2 legged squat jumps on Bosu - jump higher instead of farther [C] on stability

30x BAD legged lunges on balence plate - eyes closed

30x 15-BAD/15-good legged jumps on bosu with land position - eyes closed --- harder if go for height


Finshed with 30 ballet toe
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu
30x ballet toe point down - on bosu

did small set of intervals with stairs. Very short had to get to work.
It was fun and saw a BEAUTIFUL australian sheppard! he was gorgeous!

Casa Loma stairs
~100 steps x ~25 climbs (i did not count - but I roughly see on endomondo how many times my tracks go up and down for each interval session.

2 proper full interval sessions of ~17 minutes, plus one half session and in between stuff.

What ever the precise number, my legs felt it.

d1

Event: The Chase (O-Cup race #2)
 

O-CUP!!
My worst race in a long time but I had fun. At one point, I was lost and getting frustrated when I saw 4 deers!! (had a little chat with them).

I blame my new compass, haha, what? ... I have to blame something.

About 5min before starts, i had not changed my shoes (aarghh). I also had beginners asking me questions about compass, functionings, handicaps, etc all the way up to the start line.

So i had not even looked at my map, or made a mental strategy. And hop! I run off with all the kids leading me on my way to fast-paced disaster.
(kid's little feet move so quick!)

I just was frazzled from the start. i knew how to get to no.1 that was it.

Punching, I felt some imaginary pressure to "get-out-of-there" ... I fiddled with my (new) compass and aligning things felt awkward with the shorter base plate.
.
So I just "left" in a general direction still fiddling with no map contact.

(Disaster stuck early)

I hit the woods, and a trail. hum?... which one is this? the mystery.
I pretty much took the stupidest route possible: I was alone. It is not normal to be ALONE on TOMass events... hahahah

Trailed up, found a great look-out, then a ravine to plunk down, a river to soak my shoes in and a hill to climb (all pretty and pretty-steep)

When finally I crossed PAthectic (going in opposite direction):
" Oh, oh! " he says.
I laughed inside (yep, spectacular mess!!). At this point, my victory-objective was set to "do not miss punch".

The rest of the legs were generally just bad. I was following people to 3 and lost map contact.
I was anxious cause I wanted to cut through the side hill (not following the trail completely up and around), ... but i was distracted and couldn't figure out where to cut in.
All the others kept trailing up... I really did not want to do that but I ended up sheep-like following up up up up.

After 3-, I was already tired so I picked A as my first box control, only reason being: 1- it is flat, 2- it's a trail
(now, I would not call that strategic but hey!)... then to B, over ran D from the bottom and had to climb back up and then to :

C-isaster. Huge 90-degree mistake.

I was alone again, .. i found houses and nice yards to spy in. haaaa!
From there I ran the river-bush back to C, and that is pretty much my stupidity highlights.

I had a few fun neck-and-neck legs at the end with random people. Saw banana man, and lots of smiling or concentrated people: AC, JP, MJ, Funrunner! (always most enthusiastic)

I was frustrated with myself but determined not to let that ruin the fun and beauty of it.
Oh, it was pretty ! ... and I did not miss-punch which put me ahead of some people
;)