Training Log Archive: AliCIn the 30 days ending Apr 30, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||
Tuesday Apr 30, 2019 #
7 AM
Cycling 40:34 13.0 mi (3:07 / mi)
Woke up, read Hot Jupiter review article over breakfast and then continued while on the bike. Had to even read during the tempo-vals to finish it in time for 9am meeting with my student. But that was the only way it was going to fit in, and maybe it's o-training by having to both visually focus and mentally focus while trying to go hard!
2 x 10 min tempo
Then, had PT appointment! Think she's ok. I little more in the 'let's find the cause of this problem in something entirely unrelated to the place it actually is' vein than I necessarily think is correct/helpful. So she's worried about my lack of dorsiflexion range in my R ankle (orienteering injury) and also in my L toe.
But then I also have what appear to be good and challenging exercises that are related to my injury. And just with the stretching and testing she did, I felt way better going out of the appointment than going in!
---
15 weeks to WOC. So eager to try to start getting running fitness back, but it is not yet the time.
Message is it's ok to do activities so long as the level of pain increase is < 3 units on the 10 point pain scale. But ease into everything. So first will be increasing how much I walk around before attempting running. 2nd appointment is next Monday.
2 x 10 min tempo
Then, had PT appointment! Think she's ok. I little more in the 'let's find the cause of this problem in something entirely unrelated to the place it actually is' vein than I necessarily think is correct/helpful. So she's worried about my lack of dorsiflexion range in my R ankle (orienteering injury) and also in my L toe.
But then I also have what appear to be good and challenging exercises that are related to my injury. And just with the stretching and testing she did, I felt way better going out of the appointment than going in!
---
15 weeks to WOC. So eager to try to start getting running fitness back, but it is not yet the time.
Message is it's ok to do activities so long as the level of pain increase is < 3 units on the 10 point pain scale. But ease into everything. So first will be increasing how much I walk around before attempting running. 2nd appointment is next Monday.
C • PT 3
8 PM
Strength 5:00 [1]
PT:
(6 x raised heel, knees therabanded squats with arms raised) x 3
(~10 ankle dorsiflex stretch) x 3
(10 x one-leg resist the twist arm extensions) x 3
Probably actually took longer than 5 min.
(6 x raised heel, knees therabanded squats with arms raised) x 3
(~10 ankle dorsiflex stretch) x 3
(10 x one-leg resist the twist arm extensions) x 3
Probably actually took longer than 5 min.
Monday Apr 29, 2019 #
11 AM
Swimming 31:47 [2] 0.32 mi (1:39:19 / mi)
V. similar workout to last Friday.
300 warm-up, 100 kick
6 x 50 on 10s rest
50 breaststroke
8 x 100, alternating hard and easy on 20s rest
50 kick, then cramped up
50 breaststroke, then more cramping, so called it
Felt pretty good!
300 warm-up, 100 kick
6 x 50 on 10s rest
50 breaststroke
8 x 100, alternating hard and easy on 20s rest
50 kick, then cramped up
50 breaststroke, then more cramping, so called it
Felt pretty good!
Cycling 21:44 [1] 6.0 mi (3:37 / mi) +2m 3:37 / mi
Exercise bike, reading about Hot Jupiter formation theories.
Strength 8:02 [1] 0.06 mi (2:13:17 / mi)
Strength & stretching
Sooo excited to finally go to PT tomorrow!!
Sooo excited to finally go to PT tomorrow!!
Friday Apr 26, 2019 #
12 PM
Swimming 33:38 [2] 0.29 mi (1:55:54 / mi)
So much progress in just the past few days! I can walk at least awkwardly, I can kick while swimming with *really* no pain, so tried out flip turning too and that's fine and let's me get in a much better swim workout.
300m warm-up, 100 kick
6 x 50m, on 10s rest
8 x 100 m, alternating hard and easy on 20s rest
50 breaststroke
100 kick
The only bummer is it's a freaking beautiful day out and I would much rather be running. Oh, and I'll be missing some great orienteering this weekend at team trails, that is a mega-bummer.
300m warm-up, 100 kick
6 x 50m, on 10s rest
8 x 100 m, alternating hard and easy on 20s rest
50 breaststroke
100 kick
The only bummer is it's a freaking beautiful day out and I would much rather be running. Oh, and I'll be missing some great orienteering this weekend at team trails, that is a mega-bummer.
Thursday Apr 25, 2019 #
8 AM
Cycling 45:36 15.0 mi (3:02 / mi)
And Thursday Tempo-ish, 2 x 11 on the bike. Second one was much easier to push harder, again.
Walking more without the crutches, still awkwardly, but not painfully. So I'm using both for long hauls across campus, just one around the department and neither around the house.
Walking more without the crutches, still awkwardly, but not painfully. So I'm using both for long hauls across campus, just one around the department and neither around the house.
Strength 5:43 [1] 0.08 mi (1:11:19 / mi)
Some stretching and strength.
Wednesday Apr 24, 2019 #
Swimming 25:00 [2]
Same workout as Sunday, but a little less warm-up + cool-down to squish it in. Definitely feel like a stronger swimmer now and my injury at least lets me kick now without pain, woo!!
Also can walk gingerly, carefully without pain. So using crutches on the long hauls across campus, but have stopped needing them at least around the house. And lectured today with only one, which definitely helped! Onto ray optics, Snell's law and the beginning of lenses today!
Also can walk gingerly, carefully without pain. So using crutches on the long hauls across campus, but have stopped needing them at least around the house. And lectured today with only one, which definitely helped! Onto ray optics, Snell's law and the beginning of lenses today!
Tuesday Apr 23, 2019 #
7 AM
Cycling 45:15 14.0 mi (3:14 / mi)
Temp Tuesday on the bike. Less fun than my Oaks Bottom trail version, but at least getting a bit better of a workout than I have in the past two weeks.
2 x 10 min
First 10 min was ~3 min/mi and second about 2:40. Not sure why it felt so much easier second set.
Injury seemed ok after, perhaps just the tiniest bit aggravated (was feeling really great first thing this morning). But worse was probably tripping while going up the stairs once and putting my full weight suddenly on right leg. That had a shaper pain, but still duller than the original few days of injury, so has got to be getting better...
PT appointment hopefully moved up to next Tues instead of following Tues.
2 x 10 min
First 10 min was ~3 min/mi and second about 2:40. Not sure why it felt so much easier second set.
Injury seemed ok after, perhaps just the tiniest bit aggravated (was feeling really great first thing this morning). But worse was probably tripping while going up the stairs once and putting my full weight suddenly on right leg. That had a shaper pain, but still duller than the original few days of injury, so has got to be getting better...
PT appointment hopefully moved up to next Tues instead of following Tues.
Strength 5:58 [1] 0.07 mi (1:24:59 / mi)
Monday Apr 22, 2019 #
12 PM
Hiking 16:24 [1] 0.68 mi (24:08 / mi)
To and back from the gym. (Doubled to get un-GPSed return.) At least I'm a speedier crutch-walker now...
Cycling 29:51 [2] 7.75 mi (3:51 / mi)
Very mild intervals on the exercise bike. 5 x 2 min at 8. Otherwise reading Exoplanet Habitability Review article.
Injury felt ok during and afterwards.
Injury felt ok during and afterwards.
Sunday Apr 21, 2019 #
2 PM
Swimming 30:30 [2] 0.32 mi (1:35:19 / mi) +3m 1:32:21 / mi
First time doing some swim intervals in a looong time.
50m, 10s off, 100m, 20 s off, 150m, lap of relaxed breaststroke x 3
Felt fine, nice to be able to push it a little. Still slow turning around beacuse don't think I should flip yet.
50m, 10s off, 100m, 20 s off, 150m, lap of relaxed breaststroke x 3
Felt fine, nice to be able to push it a little. Still slow turning around beacuse don't think I should flip yet.
Hiking 10:33 [1] 0.34 mi (31:02 / mi) +14m 27:31 / mi
Back from gym to physics.
Saturday Apr 20, 2019 #
10 AM
Hiking 10:07 [1] 0.4 mi (25:17 / mi)
Cycling 46:00 [1] 10.35 mi (4:27 / mi) +3m 4:26 / mi
Longer ride, with setting on 5-7. Read the 2017 review article "How to Characterize Habitable Worlds and Signs of Life" at the same time. Injury still feels fine on the bike. And feeling slightly better in day-to-day life.
Hiking 10:54 [1] 0.38 mi (28:40 / mi) +5m 27:35 / mi
And crutching it back from the gym. I worried my a-little-spacey thesis student who worried if it were actually a weekday upon seeing me in the physics building.
Friday Apr 19, 2019 #
11 AM
Swimming 20:05 [2] 0.18 mi (1:51:27 / mi)
Cycling 20:01 [1] 4.43 mi (4:31 / mi)
Lectured on N-slit interference and single slit diffraction, go wave optics! Esp fun because N-slit interference lets me bring up diffraction gratings which lets me bring up spectroscopy and show spectra of stars!
Then a good swim session and a light exercise bike again. Bike really feels fine, but unsure if it would if I went harder. We'll see in some more days.
Then a good swim session and a light exercise bike again. Bike really feels fine, but unsure if it would if I went harder. We'll see in some more days.
Strength 5:14 [1] 0.04 mi (2:11:36 / mi)
Stretching and a smidge of core.
Thursday Apr 18, 2019 #
Cycling 25:00 [1] 5.26 mi (4:45 / mi)
Felt ok, just kept it really easy.
Strength 5:00 [1]
Stretching
Wednesday Apr 17, 2019 #
Note
Sylvia's first dentist appointment today! Went fine. She has 12 teeth. 4 front top + bottom and then 4 total molars.
12 PM
Swimming 19:57 [1] 0.22 mi (1:30:42 / mi)
After the short exercise bike, back to the pool. Definitely feel a stronger and stronger swimmer and really appreciate being able to get some sort of a workout in! Did have a foot cramp this time.
Cycling 10:00 [1]
Very easy exercise bike. Had to use the upright as both recumbents were being used. Felt totally fine and no extra pain afterwards either. So that's good!
Now if only I could walk... I guess things have improved, but slowly. When I catch a crutch on something and stumble, still get a pain, but it's less sharp than before. And maybe I can put 50% of my weight on my right leg now without pain? But still not all of it. Such a strange injury.
Now if only I could walk... I guess things have improved, but slowly. When I catch a crutch on something and stumble, still get a pain, but it's less sharp than before. And maybe I can put 50% of my weight on my right leg now without pain? But still not all of it. Such a strange injury.
Tuesday Apr 16, 2019 #
12 PM
Swimming 18:28 [1] 0.21 mi (1:27:56 / mi)
Oof, forgot it was advising students week, so with 18 students to advise at ~20 min each, that eats up the extra time... anyways, had to scamper to even get this abbreviated swim in during lunch, then just made it to conference to teach.
No foot cramps today, must be getting used to the swimming!
No foot cramps today, must be getting used to the swimming!
Monday Apr 15, 2019 #
11 AM
Swimming 25:08 [2] 0.27 mi (1:32:59 / mi)
Swimming felt better today, no pain with kicking, so went without the leg buoy. Dislike foot cramps while swimming. Not sure why they are such a thing, but had to stretch out several times.
Almost could use only one crutch during lecture today, but gave up after about 15 min. Hopefully Wednesday - it's hard to juggle crutches and chalkboard writing!
Almost could use only one crutch during lecture today, but gave up after about 15 min. Hopefully Wednesday - it's hard to juggle crutches and chalkboard writing!
Sunday Apr 14, 2019 #
Note
Plan:
Today - 20 min swim
Mon - 25 min swim
Tues - 30 min swim
Wed - 30 min swim + 5 min *easy* recumbent bike
Thurs - 20 min swim + 15 min *easy* recumbent bike (so long as Wed goes ok)
We'll see how this goes! Really hope to be off crutches by the end of the week...
Today - 20 min swim
Mon - 25 min swim
Tues - 30 min swim
Wed - 30 min swim + 5 min *easy* recumbent bike
Thurs - 20 min swim + 15 min *easy* recumbent bike (so long as Wed goes ok)
We'll see how this goes! Really hope to be off crutches by the end of the week...
Swimming 20:54 [1]
Mostly with leg buoy.
Saturday Apr 13, 2019 #
Note
(injured)
Day just completely off, recovering. I mean, a fair bit of crutch-walking just to deal with life, but not going to log all of that. Tried easing up on the ibuprofen dosage a bit, but think I still need close to maximal dose. Maybe in a few more days...
Bought swim goggles and a swim cap because I couldn't find the ones I know I have *somewhere* in the house. But it's hard to look for things when you can't really move. And had Tom look in the places I thought they might most obviously be.
I think it's pretty clear that I'll have to petition instead of race team trials. What a bummer. I don't know how this will effect everyone else trying out via team trials and/or petitioning, but figure it might help to be public knowledge.
Bought swim goggles and a swim cap because I couldn't find the ones I know I have *somewhere* in the house. But it's hard to look for things when you can't really move. And had Tom look in the places I thought they might most obviously be.
I think it's pretty clear that I'll have to petition instead of race team trials. What a bummer. I don't know how this will effect everyone else trying out via team trials and/or petitioning, but figure it might help to be public knowledge.
Friday Apr 12, 2019 #
Cycling 30:00 [1]
Hmph. This may have been a bit much.
Think I've actually pulled my piriformis muscle, not disturbed my SI joint. Not really sure if that is better or worse. Biking didn't hurt, but then things seemed to hurt more afterwards, so will rest a few more days before trying biking again, then will ease more into it. Gr.
Think I've actually pulled my piriformis muscle, not disturbed my SI joint. Not really sure if that is better or worse. Biking didn't hurt, but then things seemed to hurt more afterwards, so will rest a few more days before trying biking again, then will ease more into it. Gr.
Hiking 24:00 [1]
Strength 5:00 [1]
Thursday Apr 11, 2019 #
8 AM
Hiking 15:47 [1] 0.42 mi (37:35 / mi)
Crutch-walking car to physics to gym. Slowed down by approximately a factor 2 over normal walking pace.
Strength 5:06 [1] 0.07 mi (1:12:38 / mi)
Stretching really, but whatever. Need to stretch and if I count it in my log, maybe I'll do more of it.
Hiking 10:21 [1] 0.28 mi (36:56 / mi)
Crutch-walking from Commons back to physics.
Cycling 30:00 [2] 8.84 mi (3:24 / mi)
Recumbent exercise bike. Made less boring by chatting with a colleague for a bit. But! The good news is that this doesn't hurt. Could even probably do intervals on it without injury pain.
Wednesday Apr 10, 2019 #
Swimming 14:32 [2]
Well, turns out I can swim without even a leg buoy and my injury feels ok! That's encouraging. But yeah, not in great swimming form. Felt great to at least get a small workout in.
Think the roughest part of this on the injury was actually getting over to the gym and back on crutches.
Think the roughest part of this on the injury was actually getting over to the gym and back on crutches.
Sunday Apr 7, 2019 #
Note
(injured) (rest day)
Bummer. Think I broke myself somehow at yesterday's orienteering meet. I can't bear weight on my right leg without pretty severe pain in what I think is my SI (sacroilliac) joint. Have a doc appointment tomorrow, hobbling around for now. Very =(.
C • Ack! 16
Saturday Apr 6, 2019 #
11 AM
Running 4:41 [3] 0.47 mi (9:56 / mi)
Orienteering 45:17 [3] 4.0 mi (11:20 / mi) +179m 9:57 / mi
Thursday Apr 4, 2019 #
7 AM
Running 1:04:35 5.17 mi (12:30 / mi) +575m 9:17 / mi
Hill session @ Mt. Tabor
Drove over after Tom left with S to go to daycare via bike. 15 min drive to a cinder cone that lets me get in a 4 min interval that is pure uphill. Pretty great!
Did 4-3-2-1 min x 2, all uphill. It's about 4 min from the bottom stair at the dog park to the top stair in front of the statue at the top. Did it in 4:06 at the beginning of the first set, 4:16 at the beginning of the second.
Drove over after Tom left with S to go to daycare via bike. 15 min drive to a cinder cone that lets me get in a 4 min interval that is pure uphill. Pretty great!
Did 4-3-2-1 min x 2, all uphill. It's about 4 min from the bottom stair at the dog park to the top stair in front of the statue at the top. Did it in 4:06 at the beginning of the first set, 4:16 at the beginning of the second.
Wednesday Apr 3, 2019 #
Running 25:36 [1] 2.46 mi (10:24 / mi)
Just a short lunchtime shakeout around the canyon. Had to hustle to class afterwards, shoving pizza in my mouth.
Tuesday Apr 2, 2019 #
8 AM
Running tempo 1:07:33 8.66 mi (7:48 / mi) +175m 7:20 / mi
Tempo Tuesday strikes again! Now up to 2 x 15 min, 3 min break in between. And, no medial knee pain! Felt a little niggle there occasionally (was extra paying attn), but def no pain. So hopefully that won't keep rearing it's head...
Felt nice and strong, have definitely been improving on these, so they remain nice to do, even if a tough workout.
Felt nice and strong, have definitely been improving on these, so they remain nice to do, even if a tough workout.
Strength 5:04 [1] 0.09 mi (56:14 / mi)
Skipped Pilates yesterday to telecon a colleague, so did a little core immediately after my run.