Training Log Archive: AliCIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Note
Hmm, I lose. So after my nice run Sunday, woke up with a *really* sore hamstring. Limped around yesterday. Better today, was thinking about hobbling around the nearby red loop, but the torrential rain deterred me, which might be a good thing, after all. Run tomorrow morn for sure. Argh!
I feel like I have bad body karma at the moment. Why?
I feel like I have bad body karma at the moment. Why?
Sunday Sep 28, 2008 #
Running 1:27:37 [1]
shoes: Asics Stratus
Weee! Got a good run in! Did first 25 minutes on harder surfaces to warm up the IT band, then felt find switching to the sand. Much less sore than yesterday. And no ankle crunch either, so good stuff!
Saturday Sep 27, 2008 #
Note
Out of bed, out door, sore left IT band. Something to do with running on sand- happened last time I was here too. Tried to run it out a bit, decided to rest if for a day instead and came back in...
Strength 20:00 [1]
10 min abs
2 min side plank
1 min press ups, boufous, calfraises, firehydrants
2 min leg lifts
2 min back
2 min side plank
1 min press ups, boufous, calfraises, firehydrants
2 min leg lifts
2 min back
Cycling 33:00 [2]
Hoogeveen to Dwingeloo, racing the dark...
Friday Sep 26, 2008 #
Running 30:00 [1]
shoes: Asics Stratus
Warm up out to yellow loop- calves tight, but not awful.
Recovery between intervals.
Warm down after last interval.
Recovery between intervals.
Warm down after last interval.
Running 17:00 [5]
shoes: Asics Stratus
Intervals:
3, 2, 3, 3, 2, 2, 1, 1 minutes
2 min recover after 3m ones; 1.5 min recover after 2 and 1
Somewhat random distribution dictated by "terrain"- ie. trying to work more 'up' and less 'down'. Note: these terms are very relative, in the Lakes, all of this stuff would be flat...
3, 2, 3, 3, 2, 2, 1, 1 minutes
2 min recover after 3m ones; 1.5 min recover after 2 and 1
Somewhat random distribution dictated by "terrain"- ie. trying to work more 'up' and less 'down'. Note: these terms are very relative, in the Lakes, all of this stuff would be flat...
Thursday Sep 25, 2008 #
Running 42:29 [2]
shoes: Asics Stratus
First day in Dwingeloo! Only not an amazing run.
Headed out to do the blue and then yellow loops, but stomach wasn't feeling awesome, and then calf crampage started to factor in. I forgot how hard running on the sand was for your calves!!!
Headed out to do the blue and then yellow loops, but stomach wasn't feeling awesome, and then calf crampage started to factor in. I forgot how hard running on the sand was for your calves!!!
Tuesday Sep 23, 2008 #
Hiking 40:00 [1]
shoes: Asics Stratus
Rydal horseshoe, which, obviously, did not only take 40 minutes. But I think that's maybe roughly the right amount of time we spend going up at a rate good enough to be workout?
Was absolutely gorgeous! Views everywhere, could pick out so much!!
And had a lovely stop at the teashop by Rydal Hall- yummy yummy date bar thingy!
Was absolutely gorgeous! Views everywhere, could pick out so much!!
And had a lovely stop at the teashop by Rydal Hall- yummy yummy date bar thingy!
Running warm up/down 10:00 [1]
shoes: Asics Stratus
To and from park for circuits.
Strength 1:00:00 [1]
Circuits with Ian and SGB! For a full hour... almost running out of exercises.
Monday Sep 22, 2008 #
Running 1:08:00 [2]
shoes: Asics Stratus
Out the door early, and out running. Ran all the way around Loughrigg, which wasn't the plan, but worked well enough. Could be done on bridlepaths and roads, so not too intense to concentrate and make the ankle happy. Really nice run!
Running 9:00 [5]
shoes: Asics Stratus
9 x 1 min with 1 min recovery
Felt ok.
Felt ok.
Hiking 40:00 [1]
shoes: Asics Stratus
Coniston Fells. The uphill walking that approached a workout. Some high clouds that we hiked into, but then disappeared towards the end. Had a view where *no* settlement could be seen, and very few paths at all. Cool stuff. And, no ankle crunch! Good.
Sunday Sep 21, 2008 #
Running warm up/down 15:00 [1]
7 min to start, 8 min back (didn't run all the way to start)
So after yesterday's ankle-crunching debacle, was very careful running out- no probs, except when I went off trail to have a quick bathroom break before start. Then crunched. Not good. Almost went back it, but told myself I could start the race, but had to come back in at the first crunch, no matter what...
So after yesterday's ankle-crunching debacle, was very careful running out- no probs, except when I went off trail to have a quick bathroom break before start. Then crunched. Not good. Almost went back it, but told myself I could start the race, but had to come back in at the first crunch, no matter what...
Orienteering 1:12:39 [1] 7.29 km (9:58 / km) +230m 8:36 / km
shoes: Asics Stratus
Weee!! Went orienteering for the first time in ages! Was super-careful, didn't crunch the ankle, and wasn't actually too ridiculously bad for jogging.
Spiked most controls, some confusion at 9 where I was just too high, and the finish, for some reason?
Spiked most controls, some confusion at 9 where I was just too high, and the finish, for some reason?
Thursday Sep 18, 2008 #
Running warm up/down 28:20 [1]
shoes: Asics Stratus
Warm up to South Parks (12) min
Recoveries between intervals
Jog (partly walking) back home, then over to get my weekly veg box from the neighbors!
Recoveries between intervals
Jog (partly walking) back home, then over to get my weekly veg box from the neighbors!
Running hills 15:00 [4]
5 x 2 min up, 1 min down
Hard session. Legs feeling better, but not awesome yet. Good to push it on the down hill too. Heel felt fine!
Hard session. Legs feeling better, but not awesome yet. Good to push it on the down hill too. Heel felt fine!
Wednesday Sep 17, 2008 #
Strength 17:00 [1]
Bit of strength stuff in the room, otherwise a day off!
10 min abs
2 min back
2 min side plank
1 min push ups
2 min legs
10 min abs
2 min back
2 min side plank
1 min push ups
2 min legs
Tuesday Sep 16, 2008 #
Running warm up/down 30:26 [1]
shoes: Asics Stratus
Warm-up = 11 min
Warm-down = 9.5 min
Everything else = recovery between intervals
Warm-down = 9.5 min
Everything else = recovery between intervals
Running intervals 21:00 [5]
shoes: Asics Stratus
Uni Parks Intervals, with *people*!!!!
Met up with 4 others in uni parks, and did an interval pyramid. Luckily, housemate Jess also was there, so I wasn't alone, miles behind the boys. I did 1-2-3-4-5-3-2-1, first 6 with Jess. 1 min recovery except for before 5 and second 3, when it was 2 min. I didn't do the full pyramid, which would have been another 5+4... *easing* into it.
Speaking of which, very slight tingle in the heel today. Not pain, but tingle.
Met up with 4 others in uni parks, and did an interval pyramid. Luckily, housemate Jess also was there, so I wasn't alone, miles behind the boys. I did 1-2-3-4-5-3-2-1, first 6 with Jess. 1 min recovery except for before 5 and second 3, when it was 2 min. I didn't do the full pyramid, which would have been another 5+4... *easing* into it.
Speaking of which, very slight tingle in the heel today. Not pain, but tingle.
Monday Sep 15, 2008 #
Running 35:20 [1]
shoes: Asics Stratus
Still sore from track Sat!! Tight shins, tight calves, tight hamstrings, quads don't seem so bad.
Round Uni Parks a bit, ran into buddy Chris from New, chatted a bit then headed over to Sports ground, where I did a few more laps, then attempted some drills, but calves were far too sore to execute. So stretched for a good 6 min or so, which is probably helpful.
Round Uni Parks a bit, ran into buddy Chris from New, chatted a bit then headed over to Sports ground, where I did a few more laps, then attempted some drills, but calves were far too sore to execute. So stretched for a good 6 min or so, which is probably helpful.
Strength 53:00 [1]
Circuits!
Could do some of the leg stuff today, which was nice. Not burpees or silly running on ground things because of the crunchy ankle.
Could do some of the leg stuff today, which was nice. Not burpees or silly running on ground things because of the crunchy ankle.
Running warm up/down 6:00 [1]
shoes: Asics Stratus
Back to lab. Getting dark... Def. need bike lights next time!
Sunday Sep 14, 2008 #
Cycling 1:55:00 [1] 28.1 mi (4:06 / mi)
From Reading back home, absolutely lovely day for a cycle- sunshine!!!! Awesome. Taking a day off running, the whole 'easing into' it thing...
A little extra up to Garsington via Denton at the end.
A little extra up to Garsington via Denton at the end.
Saturday Sep 13, 2008 #
Running warm up/down 16:29 [1]
shoes: Asics Stratus
Over to track.
Drills 5:00 [1]
Feel like I haven't been on the track for ages! Which is probably pretty much true! 5 min of running drills. Almost did some hurdling drills too, for the hell of it, but then other people came out and distracted me.
Running 12:33 [5]
shoes: Asics Stratus
3 x (400, 200 recovery, 800)
Times:
77, (1:50), 2:51, (2:30)
76, (1:59), 2:54, (2:50)
78, (2:03), 2:57, (22:08 = back home)
Not so terrible, but tired by the last 800 for sure. Legs not used to it at all...
Times:
77, (1:50), 2:51, (2:30)
76, (1:59), 2:54, (2:50)
78, (2:03), 2:57, (22:08 = back home)
Not so terrible, but tired by the last 800 for sure. Legs not used to it at all...
Running 33:24 [1]
Recovery between intervals, and warm down back home. Some walking immediately after the intervals, to be honest.
Cycling long 1:41:00 [1]
And down to Reading. Absolutely lovely cycle! Great weather, sunshine, not too hot. And no flats and the new wheel is much more smooth- doesn't feel like my bike is trying to throw me off anymore. I even made the tricky turn in Kidmore End, just messed up a bit between Berrick Salome and Ewelme.
Friday Sep 12, 2008 #
Note
Declaring myself un-injured!! That was a bit long at 49 days...
Running 44:32 [1]
shoes: Asics Stratus
In the rain, in Uni Parks.
First loop and a quarter with Court, then two on my own. I'm really not sure I've ever seen uni parks so empty...
Heel still fine, very minor crunch to the right ankle, but it didn't become more sensitive afterwards, so think not so bad. Legs getting more used to this running business, still have a ways to go though.
First loop and a quarter with Court, then two on my own. I'm really not sure I've ever seen uni parks so empty...
Heel still fine, very minor crunch to the right ankle, but it didn't become more sensitive afterwards, so think not so bad. Legs getting more used to this running business, still have a ways to go though.
Thursday Sep 11, 2008 #
Running 43:30 [1]
shoes: Asics Stratus
Jog out to South Parks, a bit more warm up, recovery down the hill between intervals (about 2:45 each time) and back home, with a stop at Tesco to pick up some coriander.
Longest I've run in ages, and partly on pavement, and feel fine!!! Woo!
Longest I've run in ages, and partly on pavement, and feel fine!!! Woo!
Running hills 10:00 [4]
shoes: Asics Stratus
Met up with the rest of the crew, but did my own thing because I didn't want to run fast downhill quite yet...
So I did 5 x 2 min hard. Except I zoned out on the 4th one, and did 2:15 for the same distance... oops.
Legs are not used to running, but will get there... No ankle crunch, so that's good!!
So I did 5 x 2 min hard. Except I zoned out on the 4th one, and did 2:15 for the same distance... oops.
Legs are not used to running, but will get there... No ankle crunch, so that's good!!
Wednesday Sep 10, 2008 #
Note
Boo. Bearings on bike are actually ruined- some water got into the casing, so they were all rusted and such, which I guess I realized might be a problem, as when I leant my bike over the other day, water came out of the back hub... Argh. So, new wheel for me!
Now I just need to repair the puncture on the town bike. Seriously bad bike karma last few weeks.
Now I just need to repair the puncture on the town bike. Seriously bad bike karma last few weeks.
Strength 18:00 [1]
Various strength stuff. Day off from running to ease on into it, and probably from biking too with all the bike probs...
Tuesday Sep 9, 2008 #
Running 22:30 [1]
shoes: Asics Stratus
Warmed up for 12 min, then streched for 3, then another 2 min easy before starting what was supposed to be 3 x 3 min.
On the third one, crunched my right ankle again and called it quits, jogged home.
Good news: heel seems really fine. Wahoo!!!
Bad news: Can't keep crunching this ankle, or I'm not goin to be able to run in terrain. Might skip this Sat Series so it can heal. Argh. Just want to be a-ok!!!
On the third one, crunched my right ankle again and called it quits, jogged home.
Good news: heel seems really fine. Wahoo!!!
Bad news: Can't keep crunching this ankle, or I'm not goin to be able to run in terrain. Might skip this Sat Series so it can heal. Argh. Just want to be a-ok!!!
Running intervals 7:30 [4]
2 x 3 min
1 x 1:30, crunched my troubled ankle on a step down. Gr....
1 x 1:30, crunched my troubled ankle on a step down. Gr....
Monday Sep 8, 2008 #
Note
Physio visit.
Last one of these, hopefully! Heel seems quite happy, only a little bit of nerve tingling on the first steps after rest now. Feels quite comfy weightbearing, which is good.
One slightly worrying thing noticed though- when I'm barefoot on hard ground and rotate pressure forward from the back to the front of my left heel, it makes a grating/crunching noise, and it feels like something underfoot moves or adjusts. Right foot doesn't make any noise at all. Physio seemed a bit perplexed by this- best idea is it's either a bursa or some sort of bony growth. Hopefully it'll become less inflammed with time, but it shouldn't be a major problem unless it starts causing pain... But it could explain why the nerve got irritated at the beginning.
Supposed to be sure to stretch my calves lots too, they're apparently tight, which can cause heel problems.
Last one of these, hopefully! Heel seems quite happy, only a little bit of nerve tingling on the first steps after rest now. Feels quite comfy weightbearing, which is good.
One slightly worrying thing noticed though- when I'm barefoot on hard ground and rotate pressure forward from the back to the front of my left heel, it makes a grating/crunching noise, and it feels like something underfoot moves or adjusts. Right foot doesn't make any noise at all. Physio seemed a bit perplexed by this- best idea is it's either a bursa or some sort of bony growth. Hopefully it'll become less inflammed with time, but it shouldn't be a major problem unless it starts causing pain... But it could explain why the nerve got irritated at the beginning.
Supposed to be sure to stretch my calves lots too, they're apparently tight, which can cause heel problems.
Running 28:30 [1]
shoes: Asics Stratus
Pre-circuits loops around New College playing field. Not the most inspired run ever, but nice soft stuff and flat, which is good to get back into it on. Heel felt fine again, which is great! Had a good stretch halfway through- should probably stretch more...
Strength 50:00 [1]
Circuits!
Good stuff. Could do more with legs, still not jumpy stuff, just in case. Some good armwork today. End with 100-80-80 (situps, pressups (wimpy ones for me), back raises).
Good stuff. Could do more with legs, still not jumpy stuff, just in case. Some good armwork today. End with 100-80-80 (situps, pressups (wimpy ones for me), back raises).
Sunday Sep 7, 2008 #
Cycling 31:00 [3]
A bit fast and furious ride over to Bernwood with SGB. On my town bike because wheel prob with good bike isn't fixed yet.
Running 15:00 [1]
shoes: Asics Stratus
A bit of running around Bernwood, some in the woods, which was runnable in places... Some on tracks. Heel was feeling fine, but crunched my right ankle hard twice, which didn't feel good. Ouchie!
Then more time just walking puttering around Bernwood, trying to see how each block of woodland is. There are some serious man- and woman- eating brambles out there. The plus side is they currently have scrumptious berries on them, so you can retaliate at the very least!
Then more time just walking puttering around Bernwood, trying to see how each block of woodland is. There are some serious man- and woman- eating brambles out there. The plus side is they currently have scrumptious berries on them, so you can retaliate at the very least!
Cycling 35:00 [2]
Slightly less fast and furious cycle ride home. Stanton St. John is a pretty town, and has a nice hill in it.
Saturday Sep 6, 2008 #
Cycling 1:44:00 [2]
To Reading. Meant to head out before noon, but had a back-wheel puncture. Attempted to take it off myself, but failed , so went over to Jesus-land and was helped by Ollie and Ian (thanks!).
Came back home, and housemate Steve commented that he thinks the bearings in the back wheel are shot, because it's really loose without the bolt moving. Argh! Cycled to Reading anyway, but need to get this looked at- the bike was starting to try to throw me off it on down hills, and on ups where I stood up, the back wheel is starting to wobble enough that it rubs the breaks on one side.
Cycle itself went well, altough a downpour just got me right at the end, and made me miss the difficult Kidmore End turn. Also quite windy out.
Came back home, and housemate Steve commented that he thinks the bearings in the back wheel are shot, because it's really loose without the bolt moving. Argh! Cycled to Reading anyway, but need to get this looked at- the bike was starting to try to throw me off it on down hills, and on ups where I stood up, the back wheel is starting to wobble enough that it rubs the breaks on one side.
Cycle itself went well, altough a downpour just got me right at the end, and made me miss the difficult Kidmore End turn. Also quite windy out.
Note
Bearings probably aren't totally gone, Steve's brother, who knows even more about bikes, said I just need to tighten the bearing's housing, which can me done with something called a cone wrench? Which, unfortunately, none of the housemates have, so will have to take it over to the cycle workshop. At least I don't have to replace the whole wheel!
Note
Bearings probably aren't totally gone, Steve's brother, who knows even more about bikes, said I just need to tighten the bearing's housing, which can me done with something called a cone wrench? Which, unfortunately, none of the housemates have, so will have to take it over to the cycle workshop. At least I don't have to replace the whole wheel!
Friday Sep 5, 2008 #
Running 22:30 [2]
shoes: Asics Stratus
3 laps around Cowley Marsh park, less of an experimental jog, more of an acutal run. Heel pain in mintues 4-7, but then disappeared. If something were really still wrong, I'd think it would hurt more, right?
Strength 13:00 [1]
10 min abs
2 min side plank
1 min back
2 min side plank
1 min back
Thursday Sep 4, 2008 #
Cycling 1:45:00 [2]
And wanted a new route, but also fancied a trip out to Denton, so started out that way, then through Stadhampton past Chalgrove, then to Stoke Talmage on a little road, that was really nice. Came back on the A40, which sounds like a bad idea, but it was actually not so busy and a really nice cycle!
Wednesday Sep 3, 2008 #
Running 15:00 [1]
shoes: Asics Stratus
Oh yeah! First time running in 4+ weeks!!
And... it was ok! Heel felt wierd for the first few steps out the door, but no specific pain while running. If it's not worse tomorrow morning, maybe getting to the all-clear!
Will still ease my way back into running. I do *not* want this to come back.
And... it was ok! Heel felt wierd for the first few steps out the door, but no specific pain while running. If it's not worse tomorrow morning, maybe getting to the all-clear!
Will still ease my way back into running. I do *not* want this to come back.
Strength (Core) 5:00 [1]
5 min abs, because they're actually still a bit tired from Monday circuits.
(And maybe I wanted to eat breakfast.)
(And maybe I wanted to eat breakfast.)
Tuesday Sep 2, 2008 #
Cycling 1:56:08 [2]
To Brill!!! And back... completely soaked. Boo thunderstorms.
Having been wanting to head to Brill for awhile, today was the day. Nice ride there via Horton-cum-Studley (amazing name for a town...) and Boarstall. Unfortunately, I think I found the most gentle way up to Brill. Will have to go a steeper way next time- wasn't as impressive a climb as I was hoping!!
Way back took a wrong turn in Oakley, headed about 1.5 miles toward Long Crendon on accident. Came back and found my way to Worminghall, then back through Wheatley, where the heavens opened. So much rain! And good thunder and lightning too- about 5 seconds between light and noise at the closest though, so was never quite on top of me...
Having been wanting to head to Brill for awhile, today was the day. Nice ride there via Horton-cum-Studley (amazing name for a town...) and Boarstall. Unfortunately, I think I found the most gentle way up to Brill. Will have to go a steeper way next time- wasn't as impressive a climb as I was hoping!!
Way back took a wrong turn in Oakley, headed about 1.5 miles toward Long Crendon on accident. Came back and found my way to Worminghall, then back through Wheatley, where the heavens opened. So much rain! And good thunder and lightning too- about 5 seconds between light and noise at the closest though, so was never quite on top of me...
Monday Sep 1, 2008 #
Cycling 54:00 [1]
To Garsington to do hill reps, then back, grabbed a longsleeve, down Cowley Rd. to circuits, and back.
Need to remember to avoid rush hour while cycling. Not so much fun to battle the cars.
Need to remember to avoid rush hour while cycling. Not so much fun to battle the cars.
Cycling hills 13:30 [4]
6 times up to Garsington:
2 x from Oxford
2 x up Church way
2 x from Oxford
Burning legs. Good, ~2:15 each effort.
2 x from Oxford
2 x up Church way
2 x from Oxford
Burning legs. Good, ~2:15 each effort.
Strength 40:00 [1]
Club circuits!
Skipped out on the explosive leg stuff, but lotsa abs and such!
Skipped out on the explosive leg stuff, but lotsa abs and such!
Note
(injured)
Physio Visit #2
So, physio was pleased that my heel isn't hurting more from the treatment Friday and walking around all weekend. So am I! Looks like the nerve thing is at least what was lingering on pain-wise. Maybe that was the whole problem all along, but who knows. Get to try to run Wednesday for 15 min on a flat grassy surface!!! Hope that goes well. I think it will, heel seems lots happier!
So, physio was pleased that my heel isn't hurting more from the treatment Friday and walking around all weekend. So am I! Looks like the nerve thing is at least what was lingering on pain-wise. Maybe that was the whole problem all along, but who knows. Get to try to run Wednesday for 15 min on a flat grassy surface!!! Hope that goes well. I think it will, heel seems lots happier!