Training Log Archive: Kat

I went out for a run in Stadsskogen in the late afternoon and I asked Boris to come along on his bike for company (and so that he could carry me home if I happened to fall on the icy paths!). I stopped to walk about three times, to give the foot a rest, but in general it felt ok. The most noticeable pain was actually from the shoes and my bad taping job rather than from the injury. I felt like I couldn't run much faster because of the foot and also the ice, but on the other hand the pace I was going at felt really easy. This shows that I haven't lost that much fitness, which is good. And also shows that my Garmin may well show a higher HR in the gym than what I am actually at, but I suppose as long as I always use the same machines in the same gym, it is still useful for comparison purposes.

C • Outdoors! 2

Foot felt weird after the run, but better several hours later (possibly icing and compression helped). The part at the back was swollen and there were tingles all over, from the arch up to the middle of the calf. More discomfort than actual pain, but still means I need to be careful. As Jörgen said, there will come a time when I actually don't feel pain in my daily training, but this doesn't mean that the injury is fully healed. There is a high risk of reinjury, so I will have to be careful and consistent with the strengthening exercises for months to come.

I noticed that after both yesterday's and today's runs my left hamstring felt tight. I wonder if this means anything?

Running for 30 minutes straight on the treadmill, at 10% grade and 8.5 km/hr. This felt fine!

My strength routine resembles a type of circuit more than a standard weights session, so I am constantly doing something. I was really tired by the end!

Did calf exercises (bar + 5kg left, 10 kg right) at the gym, then the rest later at home.

Classic skiing at Storveta in the evening. It was really warm during the day and then just below freezing when we got there, so the tracks were really icy. Also, the tracks disappeared in certain places and some parts weren't lit, so not a very fun outing for me...At one point I was going downhill without tracks and without light, so of course I fell backward and hurt my tailbone *again*. Argh. :(

10 minutes biking, then 20 minutes on the stepper (level 8-9), then 4:35 (1 kilometer) erging. Today I was actually able to get my erging speed down to 2 min/500m at one point, which I've never been able to do before. And erging is something I only do for a few minutes at a time when I'm waiting for the treadmill, so it's not like I've been specifically trying to improve. It's kind of cool to see how even the most minimal practice pays off.

Treadmill intervals! 5 minutes warm-up (some walking, some very easy jogging) at 15% grade, then 4x{2 minutes run, 1 minute walk} at 15% grade, then some more easy walking and jogging at 12% grade. I tried the first interval at 9.1 km/hr, but felt that my legs would be really sore tomorrow if I kept it up, so went back down to the usual 9 km/hr for the next one. The intervals felt *really* hard today (probably because of the cross-training beforehand and also the strength training I did yesterday). Barely tolerable, but good for me in the long run. I would have done more easy jogging afterward at a lower grade, but didn't want to stress my shins so just did 5 minutes of very easy stuff (mostly walking).

Did this at midnight - absolutely no time during the day. Work, then gym, then evening Swedish class, and then more work. And the Swedish teacher suggested I move up a level to Swedish 2 because I seem to know a lot, which surely means even more work, but it's probably worth it.

C • Mera svenska 1

Warm-up for the strength.

All the usual, but moved up the number of reps for the one-legged quad exercises. Hurray! I like feeling stronger.

Shins hurt with every step, but foot seems fine!

C • Good news 5

18 minutes biking, 2 minutes erging (before/after appointment).

Running on the 200m indoor track at Bosön! First Jörgen had me walk for a minute, then run for a minute. When that didn't hurt, he let me run two more laps. Then he told me to alternate 5 minutes of jogging with 1 minute of walking, so I did that four times. No pain during the running, although as usual I'll have to see how it feels tomorrow morning. It's still a long ways to go before I can do an orienteering race because right now I am only running several minutes at a time, and only with lots of supportive tape on my foot, and only on an indoor track or treadmill where there is nothing unpredictable. But this is still so much better than before!

8th time seeing Jörgen this morning, 9 AM appointment in Bosön. He had me do the eccentric exercises, then put tape on the foot and supervised me for the first several minutes on the track. The foot felt fine all day afterward, but in the evening I could feel my shins hurting. Not too surprising, but means I have to take it easy for a while. No running tomorrow.