Training Log Archive: KatIn the 31 days ending Dec 31, 2008:
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Wednesday Dec 31, 2008 #
Orienteering 1:30:00 [1]
Morning: Canyon orienteering in Cieza. This was ridiculously hard terrain to try to walk around with an unstable ankle (rocky and steep), so after about 45 minutes of walking, I then turned around and walked 45 minutes back on the dirt road. Too bad - it would have been really cool to run through more of the canyons.
Afternoon: Middle-distance course in sand-dunes with no compass, with Boris shadowing me. This was tough and I got turned around a couple of times, but very good technical practice.
Afternoon: Middle-distance course in sand-dunes with no compass, with Boris shadowing me. This was tough and I got turned around a couple of times, but very good technical practice.
Tuesday Dec 30, 2008 #
Orienteering 1:30:00 [1]
Control-pick in the sand dunes. I did the first 32 controls, and then numbers 85-100. Most of the streamers were there, which made it more enjoyable than the previous outings! It was very difficult to keep up a high level of concentration after about 45 minutes.
Monday Dec 29, 2008 #
Strength Training 15:00 [1]
Some basic exercises after the training.
Orienteering 1:30:00 [1]
Morning: Long distance course on Coto-Cuadros. I only found three controls, but this got me far away from our car, so then I had to walk back 45 minutes on the dirt road. Boring, but necessary because the steep, rocky terrain was not good for my ankle or for my heels.
Afternoon: JWOC middle distance course in technical sand dunes. I was really looking forward to this one, but it wound up being incredibly frustrating because (1) there were no streamers, (2) the vegetation had changed. Once I realized this and stopped caring about finding streamers, I enjoyed the second half of the course.
Afternoon: JWOC middle distance course in technical sand dunes. I was really looking forward to this one, but it wound up being incredibly frustrating because (1) there were no streamers, (2) the vegetation had changed. Once I realized this and stopped caring about finding streamers, I enjoyed the second half of the course.
Sunday Dec 28, 2008 #
Orienteering 30:00 [1]
Night-O with Sam in sand dunes. This was made difficult without streamers, but fun to do this together!
Saturday Dec 27, 2008 #
Orienteering 30:00 [1]
Walking around with Boris on one of the Peguerinos maps. It was -2C, with snow everywhere, but the rocks were cool and the map made sense.
Friday Dec 26, 2008 #
Orienteering 30:00 [1]
Walking around La Jarosa. It was too rocky to be able to focus on the navigation, so I stopped after about 45 minutes.
Thursday Dec 25, 2008 #
Note
Training camp in Spain.
Wednesday Dec 24, 2008 #
Cross-Training (stepper) 10:00 [2]
Strength Training (gym) 56:00 [1]
I went to bed around midnight and got up around 11. I think that people are meant to hibernate during winter, because I seem to wake up early when I live in warm, sunny places and really late when I live in cold, dark places.
The gym wasn't very crowded today and I had just enough time to do my workout before it closed at 12:30. I moved up the weights slightly on the squats, so now I'm using the bar + 12.5 kg. I don't know how much the bar weighs - it's the small one, so probably no more than 10 kg?
It's snowing today, so on the way home I wore my 32 North Stabilicers Sport. They work really well! I'm impressed.
Off to Spain tomorrow!
The gym wasn't very crowded today and I had just enough time to do my workout before it closed at 12:30. I moved up the weights slightly on the squats, so now I'm using the bar + 12.5 kg. I don't know how much the bar weighs - it's the small one, so probably no more than 10 kg?
It's snowing today, so on the way home I wore my 32 North Stabilicers Sport. They work really well! I'm impressed.
Off to Spain tomorrow!
Monday Dec 22, 2008 #
Cross-Training 30:00 [2]
shoes: Asics 2008
10 minutes on the stepper, 5 minutes on the treadmill, then 3x{2 min erg, 3 min stepper}. Erging is hard. The first one was a good effort, the second was really tough but I managed, the third time I was too weak to try very hard.
Strength Training (stability) 15:00 [0]
Stretching 5:00 [0]
Sunday Dec 21, 2008 #
Cross-Training warm up/down (stepper) 10:00 [2]
Legs felt tired. It will be good to have a break from this type of cross-training and heavy strength training in Spain.
Strength Training (gym) 57:00 [1]
All the usual, but I cut out one of the quad exercises to give my legs a break.
Stretching 5:00 [0]
Strength Training (stability) 15:00 [0]
Note
I know which mountain race I want to do next year: It's the 27km Nike ACG Luxmore Grunt, held on part of the Kepler track near Te Anau, New Zealand. It's an out-and-back course, with a 5.6 km flat section in the beginning followed by a 8.2 km, 1,085m climb to the turn-around point. It's held in early December of each year, and Boris and I have hopes of going to NZ and Australia next winter, so there is a nonzero chance that it can happen. I figure I can probably do the race in under three hours, but I would have to get in some downhill practice and also figure out a good pacing strategy. Something to dream about! :)
Saturday Dec 20, 2008 #
Aquajogging 40:00 [1]
Aquajogging with Sofie and Boris. I did most of the intervals without a belt, since we only had two of those, and it was tough!
Swimming 15:00 [1]
Did some laps by myself, but the foot hurt if I kicked properly or pushed off the walls. The I looked at Sofie's stroke and gave her some advice about her technique. She looked much more streamlined then!
Strength Training (stability) 20:00 [1]
Friday Dec 19, 2008 #
Strength Training (stability) 15:00 [1]
Had two appointments today. At 8AM, I saw a sports doctor in Uppsala, who did various tests on my tendons and muscles and concluded that it was likely I strained my muscles during the fall and I should do eccentric strength exercises plus calf massage. Then I saw Niclas again in Gävle and he loosened my foot joints and cracked my back. I do not know if either of these two appointments made much of a difference to my current problem, but both of these people are well-qualified, knowledgeable and trying to help me, so I'm grateful anyway.
Bad things:
1. No one has been able to explain the sharp pain I feel at the top of my heel when I point my toes.
2. I still have pain in my left ankle when rotating it, although I suppose it's not surprising that my ligaments are not fully recovered yet.
3. My calf is very weak - I can only raise my foot about half-way up when doing calf raises.
4. I can't run without feeling sharp pain.
5. After Kenneth broke up some scar tissue in my ankle, I can move it much more freely, but there is still lumpy swelling there that doesn't go away. Not sure how to get rid of it.
Plan:
1. Wear some insoles so that my foot doesn't pronate as much (less stress on the ligaments hopefully).
2. Eccentric strengthening for the calf, carefully.
3. Ankle stability exercises.
I'll do this for two weeks and then see how things are in January.
Bad things:
1. No one has been able to explain the sharp pain I feel at the top of my heel when I point my toes.
2. I still have pain in my left ankle when rotating it, although I suppose it's not surprising that my ligaments are not fully recovered yet.
3. My calf is very weak - I can only raise my foot about half-way up when doing calf raises.
4. I can't run without feeling sharp pain.
5. After Kenneth broke up some scar tissue in my ankle, I can move it much more freely, but there is still lumpy swelling there that doesn't go away. Not sure how to get rid of it.
Plan:
1. Wear some insoles so that my foot doesn't pronate as much (less stress on the ligaments hopefully).
2. Eccentric strengthening for the calf, carefully.
3. Ankle stability exercises.
I'll do this for two weeks and then see how things are in January.
Thursday Dec 18, 2008 #
Cross-Training (stepper) 25:00 [2]
shoes: Asics 2008
Quads feel sore.
Hiking 15:00 [2] 1.4 km (10:43 / km) +200m 6:15 / km
shoes: Asics 2008
Walking on the treadmill. Left knee hurts again.
Stretching 5:00 [0]
Wednesday Dec 17, 2008 #
Hiking (treadmill) 10:00 [2] 0.9 km (11:07 / km) +137m 6:19 / km
shoes: Asics 2008
Strength Training (gym) 1:04:00 [1]
shoes: Asics 2008
All the usual.
Stretching 4:00 [0]
Tuesday Dec 16, 2008 #
Note
Today I took the train to Gävle to see a chiropractor who is supposed to be amazing and he had a look at my foot. Being a chiropractor, he looked mostly at the joints. The only unusual thing he found is that in my left foot, the heel bone is "stuck" to the bone next to it, which means that movement there is restricted. Indeed, when he moved my feet, I could feel the difference. However, he says that this seems like an old injury, and if I come back in a couple of days, he will get it unstuck. This won't fix my current problem, but it's a good thing anyway, and while I'm injured I may as well try and fix all of my problems.
Monday Dec 15, 2008 #
Note
(rest day)
Math Christmas dinner in the evening, so no time to train.
Sunday Dec 14, 2008 #
Note
A few days ago, I watched "Man on Wire," a very inspiring documentary. It motivated me to try and look up tightropes that could be installed in a home. I found something very promising, but it's all sold out. Too bad. It would be a fun way to do balance and stability exercises.
C • (1) 5
Cross-Training (stepper) 30:00 [2]
shoes: Asics 2008
Level 6 for the first 10 minutes, then level 8-9 for the next 20. I took my math along with me, to keep from getting bored.
Strength Training (core+stability) 15:00 [1]
Stretching 5:00 [0]
Saturday Dec 13, 2008 #
Strength Training (stability) 15:00 [0]
Cross-Training (stepper) 10:00 [2]
Levels 6 and 8.
Strength Training (gym) 57:00 [1]
All the usual. Thought I'd feel a bit weak because of the sickness, but could do everything just fine.
Stretching 5:00 [0]
Friday Dec 12, 2008 #
Note
(sick)
Still sick, although feeling better after drinking Theraflu last night (my drug of choice) and getting up at noon today. The only bad part is that three hours later, it was dark, so I missed most of the daylight.
Thursday Dec 11, 2008 #
Note
(sick)
Fever, sore throat, and massive headache. Ugh.
C • Ugh! 2
Wednesday Dec 10, 2008 #
Note
(sick)
Not feeling so good, and left knee hurting.
Tuesday Dec 9, 2008 #
Running (treadmill) 10:00 [2] 1.09 km (9:10 / km) +150m 5:26 / km
shoes: Asics 2008
Hiked for 4 minutes, then alternated running and hiking for the other 6. At one point, I lowered the treadmill to just 10% grade and moved up the speed to about 6min/km. I could do it! The pain in my achilles/calf was still bothering me and unless I focused on avoiding it, I favored my left leg, but at least I *could* run. In the next two weeks, I will try to keep doing these short, experimental runs and see if the pain gradually goes away.
Strength Training (gym) 56:00 [1]
shoes: Asics 2008
Most of the exercises felt easier than normal today, so I moved up some of the weights.
Stretching 5:00 [0]
Monday Dec 8, 2008 #
Cross-Training (stepper) 20:30 [2]
Running 20:00 2.34 km (8:33 / km) +309m 5:09 / km
shoes: Asics 2008
Treadmill. Tried some running again. My ankle didn't hurt as much this time.
Strength Training 10:00 [1]
Did stability exercises and some calf raises. Afterwards, my left calf/achilles hurt with almost every step. Weird. There are times when I am willing to accept the theory that my injury is nothing more than a bad ankle sprain, but other times it feels really strange and I'm convinced something else must be wrong as well.
Stretching 5:00 [0]
Sunday Dec 7, 2008 #
Cross-Training (stepper) 30:00 [2]
Hiking 10:00 [3] 1.03 km (9:43 / km) +500m 2:50 / km
shoes: Asics 2008
Hiking on the treadmill. Walking is becoming better - I am actually pushing off on the left foot somewhat instead of just lifting it - but running still feels too painful and awkward, so I think I need to wait a bit more.
Stretching 5:00 [0]
Saturday Dec 6, 2008 #
Running (treadmill) 20:00 [3] 2.16 km (9:16 / km) +311m 5:23 / km
shoes: Asics 2008
On the treadmill, 15% grade. I alternated hiking at 5.4 km/hr and running at about 7.2 km/hr. Ankle and everything around it felt stiff and there was some pain when I pushed off, but it was tolerable and got better with time. Will try this again next week.
Strength Training (gym) 59:00 [1]
All the usual. Felt low on energy (perhaps because it was morning), but weights didn't feel harder than normal.
Cross-Training (stepper) 10:00 [1]
I did this right after the running, before the gym.
Stretching 5:00 [0]
Thursday Dec 4, 2008 #
Note
Went to Kenneth Rooth again today. More needles in my ankle, but at least this time it wasn't as painful as last time. He thinks one more treatment of this on Monday should do it and I can start trying to running this weekend, but very carefully and on a treadmill. He also says that it is ok if I feel some slight pain in my ankle, and that mobility is good. I'll test all that on Saturday.
Strength Training (stability) 15:00 [1]
Strength Training 36:00 [1]
Club circuits.
Note
My ankle looks and feels so much better now!!
Wednesday Dec 3, 2008 #
Cross-Training (stepper) 25:30 [2]
shoes: Asics 2008
This seemed easier today - perhaps because I did it before the treadmill?
Hiking 8:00 [3] 0.8 km (10:00 / km)
shoes: Asics 2008
Fast hiking on the treadmill. This is really good exercise, but I don't want to do too much of it because training on even surfaces bothers my knees.
Strength Training (ankle strength) 15:00 [1]
Stretching 5:00 [0]
Note
Did some more map study of Boggs Mountain tonight - focusing on visualizing the general shape of the land. I am so excited about running team trials there in May!
Tuesday Dec 2, 2008 #
Cross-Training (biking) 5:00 [1]
Strength Training (gym) 54:00 [1]
All the usual. I'm getting stronger!!!!
Stretching 5:00 [0]
Monday Dec 1, 2008 #
Note
I saw Kenneth Rooth today about my foot. He seemed very certain that my problem is due to scar tissue I have in the front/outside of my ankle (some of which has been there since Harvester relays in May!), and put four needles into my ankle for about ten minutes. He claims that this should loosen up the tissue, and if I do this treatment a few more times, then the swelling will go away and I can run in about two weeks. I am somewhat skeptical, but on the other hand my foot does feel looser now.