Training Log Archive: AliCIn the 31 days ending Dec 31, 2009:
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Thursday Dec 31, 2009 #
Note
(rest day)
Left hamstring dangerously sore. Definitely time for a day off, either off or real easy tomorrow too...
Wednesday Dec 30, 2009 #
XC skiing 45:00 [1]
Classic skiing with Amherst Highschool kids at Notchview- first we did lots of drills (some of them had never classiced before!), then skied around for awhile. I skied with the faster boys for the first 30 minutes or so, giving some of them technique advice. Then went searching for some other Amherst students to coach, but most had headed in for lunch...
XC skiing (classic) 20:00 [2]
Ski during the beginning of lunch with coach Nat. Fun to go a bit faster and really stride out- the woods trails are in good condition mostly, but the fields are scratchy.
XC skiing (skating) 45:00 [1]
First went really easy, coaching one of the girls that has just started skiing this winter- her 2nd time out! Worked on getting her to commit her weight to both skis and not be afraid to glide for awhile on each. Then skied with the other 4 girls for the next half-hour or so- they all need to get their weight more forward and use their upper bodies more, but are pretty good skiers!
XC skiing (skating) 12:00 [3]
Hardish ski backwards around the loop by myself before the bus took off. Actually kinda tired!
Tuesday Dec 29, 2009 #
Note
Physical Therapy visit
Marlo checked out range of motion and strength in both ankles. She said both ankles are really strong, but also very loose. I can't do much about the looseness, except to keep them strong...
As for the crunching, she thinks its a ligament that hasn't had the chance to really heal since I injured it. The first and most important thing is to avoid re-crunching. Other than that, I need to keep the inflammation down, so icing daily is recommended.
It's been 10 days since the last crunch, I think? Woo!
Marlo checked out range of motion and strength in both ankles. She said both ankles are really strong, but also very loose. I can't do much about the looseness, except to keep them strong...
As for the crunching, she thinks its a ligament that hasn't had the chance to really heal since I injured it. The first and most important thing is to avoid re-crunching. Other than that, I need to keep the inflammation down, so icing daily is recommended.
It's been 10 days since the last crunch, I think? Woo!
Running tempo 31:40 [4] 5.0 mi (6:20 / mi)
Cage Workout with Sanjay and Todd- 5 mi tempo with decreasing mile times:
6:40, 6:30, 6:20, 6:10, 6:00. A good workout for sure. We switched leads like last time, I only had to do the middle mile, Todd nailed the last one, which I think we did just under 6.
6:40, 6:30, 6:20, 6:10, 6:00. A good workout for sure. We switched leads like last time, I only had to do the middle mile, Todd nailed the last one, which I think we did just under 6.
Running 28:40 [2]
~2 mi warm up, ~1 mi warm down, plus running over from the Tower. (Was cold out!)
Monday Dec 28, 2009 #
XC skiing (skating) 52:30 [1]
Woo! New snow! Falling as we skied... super helpful as yesterday's slush froze into ice, would have been tricky without the new snow to slow things down and fill in the tracks.
Warm up around the airport, then over to rock n' rolling for some intervals.
Warm up around the airport, then over to rock n' rolling for some intervals.
XC skiing intervals (skating) 16:00 [5]
4 x 4 min intervals with Stephi, on mostly up hill stretches of Rock n' Rollin- she led the first and third, I did the second and fourth. I was quicker up the hills, but her long strides meant she was faster on the flats.
XC skiing (skating) 2:40 [5]
4 x 40 second speeds on the back stretch of the airport- slightly downhill, really working on quick turnover and with powerful pushes. May have scared some other skiers who were heading at me....
Sunday Dec 27, 2009 #
XC skiing long (classic) 2:01:29 [1]
Wet classic OD at Ole's - aqua klister was the wax of choice... at least it mostly held of raining while we were skiing. Repeats of Airport loop and Rock n' Rollin. We tried Slayton's Pasture once but it was a major slush field pretty much the whole way around (even some streams!).... boots will need some serious drying time!!!
Saturday Dec 26, 2009 #
XC skiing (skating) 1:07:00 [2]
Skate ski at Prospect Mtn with Stephi. Squeezed in on the drive between home and Waitsfield, VT. Nice skate ski, was just a bit wierd and foggy and sleeted a tiny bit. Snow was much better than last time I was there though. Nice to get back on the snow!! (Although we were actually both sore from yesterday's Christmas run, wierd.)
Friday Dec 25, 2009 #
Running 49:36 [2]
Nice Christmas morning run with Stephi-
Little Lauer -> Smith -> Organ Hill -> Pine Ridge loop. Chatting the whole way, but running pretty quickly too. No cars for the first 30 min, then other folk seemed to be stirring, but still super quiet!
Hopefully will be back on snow tomorrow...
Little Lauer -> Smith -> Organ Hill -> Pine Ridge loop. Chatting the whole way, but running pretty quickly too. No cars for the first 30 min, then other folk seemed to be stirring, but still super quiet!
Hopefully will be back on snow tomorrow...
Thursday Dec 24, 2009 #
XC skiing (classic rollerski) 35:00 [1]
Finished poster this morning and sent to co-Is, then out for a quick ski before some more Christmas-panic... Met up with Stephi for specific strength on the development across from Organ HIll. One of the rachets is going on the rollerskis, so it was almost like you had to set your wax... first time I've classic rollerskied in years, I think!
XC skiing (double pole) 10:00 [2]
Specific strength double pole work with Steph:
3 x triceps only
3 x single stick
3 x abs only
Think my arms will be sore...
3 x triceps only
3 x single stick
3 x abs only
Think my arms will be sore...
Wednesday Dec 23, 2009 #
XC skiing intervals (rollerski skate) 18:50 [4]
Skate intervals with sister Stephi. Unfortunately, we didn't have matching rollerskis, so she was doing classic intervals and I was doing skate ones. Still super nice to have the company!
2 x 5.30 (bottom of Organ Hill to top of 2nd bump on Pine Ridge)
1 x 3.10 (bottom of Pine Ridge to High Pt. turn-off)
1 x 2.50 (between bumps on Pine Ridge to High Pt. top)
1 x 1.50 (first and second bumps)
Tired at the end for sure- made myself V2 up the first bump for the last one, even though wiped.
2 x 5.30 (bottom of Organ Hill to top of 2nd bump on Pine Ridge)
1 x 3.10 (bottom of Pine Ridge to High Pt. turn-off)
1 x 2.50 (between bumps on Pine Ridge to High Pt. top)
1 x 1.50 (first and second bumps)
Tired at the end for sure- made myself V2 up the first bump for the last one, even though wiped.
XC skiing (rollerski skate) 44:00 [1]
Warm up, down, recoveries between intervals. Some chatting with Stephi, but were at different speeds because of skis. Roads weren't too busy, but did have a lot of grit on them, which was annoying.
Tuesday Dec 22, 2009 #
Running 41:00 [1]
Running all over.
Home
-> work (long pause= work)
-> eye doctor (short pause: get contacts)
-> gym (medium pause: workout)
-> home.
On way to work, was carrying heavy backpack with computer/lunch/etc. Way home had that (minus lunch!) plus skis and poles from the time I skied into work...
Home
-> work (long pause= work)
-> eye doctor (short pause: get contacts)
-> gym (medium pause: workout)
-> home.
On way to work, was carrying heavy backpack with computer/lunch/etc. Way home had that (minus lunch!) plus skis and poles from the time I skied into work...
Crosstrainer 15:00 [3]
The Cardio Wave machine. Really is something approximating skate skiing. And is hard if you obey it and go really fast.
Running 10:00 [3] 1.5 mi (6:40 / mi)
Little treadmill run, as I couldn't run fast with backpack etc.
Monday Dec 21, 2009 #
Note
(rest day)
Day off, worked loads, need to make a poster for a conference in early Jan, pronto!
Sunday Dec 20, 2009 #
XC skiing warm up/down 40:00 [1]
10-ish k
Race was 2 x 4k loop, so skied it once with Stephi to see the course, then half of it to warm-up, then 4k with Stephi and Trina Hosmer (first time really meeting her) to cool down. A nice course, up up up for 1k to start with, then down/flat for 2k and then a bit back up to finish. Also ran into Angus McCusker while skiing the first course-checking loop, he's now working in VT doing mapping for the state gov.
Oh, and Ike Tucker who is back from France, attending UVM, but not racing for them because of NCAA issues. Also ran into Marilyn and Adam who are other Ole's skiers, they were just back from cyclocross nationals in Bend. And Carol Van Dyke and met Steph's friend Ruth. So great to see people!
Race was 2 x 4k loop, so skied it once with Stephi to see the course, then half of it to warm-up, then 4k with Stephi and Trina Hosmer (first time really meeting her) to cool down. A nice course, up up up for 1k to start with, then down/flat for 2k and then a bit back up to finish. Also ran into Angus McCusker while skiing the first course-checking loop, he's now working in VT doing mapping for the state gov.
Oh, and Ike Tucker who is back from France, attending UVM, but not racing for them because of NCAA issues. Also ran into Marilyn and Adam who are other Ole's skiers, they were just back from cyclocross nationals in Bend. And Carol Van Dyke and met Steph's friend Ruth. So great to see people!
XC skiing 24:00 [3]
8k Race at Bolton (time is an estimate for now...)
Did not feel totally ready at the start, but then took off, and everything was pretty natural.... Turns out I do really remember how to ski! Went up steadily the first hill, felt the legs, but kept it going well, then the rest of the lap was easy. Second time up the big hill, hurt lots more, but knew I just really had to get to the top before lots of down, so made it without losing much momentum, think I paced it pretty well, despite the odd distance of 8k!
Stephi got a split that she was 5 second up on me after the first lap, but then I pulled ahead on the 2nd hill significantly, finishing about a minute up. We were 1-2 in the race though! And she won the U-23 category, which is cool- 6 seconds up on her next competitor. The fastest women were at the Eastern Cups in Presque Isle though, I definitely wouldn't have won if some of them were around....
Did not feel totally ready at the start, but then took off, and everything was pretty natural.... Turns out I do really remember how to ski! Went up steadily the first hill, felt the legs, but kept it going well, then the rest of the lap was easy. Second time up the big hill, hurt lots more, but knew I just really had to get to the top before lots of down, so made it without losing much momentum, think I paced it pretty well, despite the odd distance of 8k!
Stephi got a split that she was 5 second up on me after the first lap, but then I pulled ahead on the 2nd hill significantly, finishing about a minute up. We were 1-2 in the race though! And she won the U-23 category, which is cool- 6 seconds up on her next competitor. The fastest women were at the Eastern Cups in Presque Isle though, I definitely wouldn't have won if some of them were around....
Saturday Dec 19, 2009 #
XC skiing warm up/down 12:00 [2]
Ski-O race 59:43 [4] 8.6 km (6:57 / km)
Ski-O at Lapland Lake! 3rd year in a row I've done this, it's been lots of fun each time.
Things were going really well until some big mistakes on 12 and 13. For 12, I had a great simplification route plan, but took a wrong turn, really should have realized when I was going up hill significantly... For 13, mistook one little track after a mild bend for the little track after a big bend that I was looking for... kept skiing despite confusion, and ended up at 14 before figuing it all out... whoops!
A map board looks like a good idea...
Oh, and I managed to crunch my ankle while map-reading, going downhill, a little lump caught me by surprise. Think it's quite sensitive at the moment... That's a total of 4 days since the last time. I suppose I should keep track in some fashion- then I can see improvement when I have much bigger gaps between crunches.
Things were going really well until some big mistakes on 12 and 13. For 12, I had a great simplification route plan, but took a wrong turn, really should have realized when I was going up hill significantly... For 13, mistook one little track after a mild bend for the little track after a big bend that I was looking for... kept skiing despite confusion, and ended up at 14 before figuing it all out... whoops!
A map board looks like a good idea...
Oh, and I managed to crunch my ankle while map-reading, going downhill, a little lump caught me by surprise. Think it's quite sensitive at the moment... That's a total of 4 days since the last time. I suppose I should keep track in some fashion- then I can see improvement when I have much bigger gaps between crunches.
XC skiing (classic) 20:00 [1]
Little classic ski after the race.
Ski-O (classic) 40:00 [1]
Helping pick up controls afterwards. Nice trails!
Friday Dec 18, 2009 #
Running 12:00 [1]
Run in 4-degree weather to my 8.15 am sports doc appointment.
There are no bone spurs in my ankle!!! Whew. The doc scared me slightly before the x-ray- he was worried as it's been around for over a year.
So, the recommendation is ankle strengthening and priopreceptor training. Toe raises are my friends especially, since that's the strength I need to prevent the crunch.
And, of course, I'm supposed to avoid crunching it. Nighttime trail runs are thus out, because I can't see where I'm putting my foot. Also snowy trail runs, for similar reasons. So that leaves road running, where I still will have to be careful, as my crunch running up Amity this Wed revealed... Plan get-ankle-better, go!
There are no bone spurs in my ankle!!! Whew. The doc scared me slightly before the x-ray- he was worried as it's been around for over a year.
So, the recommendation is ankle strengthening and priopreceptor training. Toe raises are my friends especially, since that's the strength I need to prevent the crunch.
And, of course, I'm supposed to avoid crunching it. Nighttime trail runs are thus out, because I can't see where I'm putting my foot. Also snowy trail runs, for similar reasons. So that leaves road running, where I still will have to be careful, as my crunch running up Amity this Wed revealed... Plan get-ankle-better, go!
Thursday Dec 17, 2009 #
Running tempo 18:19 [4]
3mi tempo on the indoor track in "The Cage" with Todd.
Was actually supposed to be 4mi, but stomach wasn't a happy camper at 2.8, so just rounded out the 3. We alternated leads, I was first and third miles, Todd 2nd and then went on to do 4th alone.
Miles were: 6.05, 6.04, 6.10, fast but not killer, would have been good 4 mi tempo pace had the stomach cooperated... I blame the biggish lunch I had- the women astronomers went out together for lunch at a downtown restaurant. Nice to have very similar-speed company for the tempo!
Was actually supposed to be 4mi, but stomach wasn't a happy camper at 2.8, so just rounded out the 3. We alternated leads, I was first and third miles, Todd 2nd and then went on to do 4th alone.
Miles were: 6.05, 6.04, 6.10, fast but not killer, would have been good 4 mi tempo pace had the stomach cooperated... I blame the biggish lunch I had- the women astronomers went out together for lunch at a downtown restaurant. Nice to have very similar-speed company for the tempo!
Running warm up/down 30:00 [1]
Work -> Cage, then about 2 mi warm up, 1 mi warm down? Chatting away during warm-up + down. Run from work was super-duper chilly- only 1 layer of tights, but with down jacket on. Felt like a wimp but totally took up Todd's offer of a ride the 1 mi remaining home! Need to recover some sort of cold tolerance...
Note
Indoor track vs. Treadmill
So, I'm unlikely to be able to ski on sort of a daily basis because while my boss is nice and will totally tolerate me leaving early to ski 1-2 times per week, 5 is not going to fly...Options for hard workouts include two things I don't like: The Treadmill and The Indoor Track.
The Treadmill:
Pros: change in gradient, lower impact, some variety in programs, can read some maps/work
Cons: boring, repetitive, no sense of motion, UMass gym membership ridiculously expensive
The Indoor Track:
Pros: can train with others!, feel like you're actually moving, free
Cons: also boring and repetitive, flat, have heard stores of repetitive use injuries with distance on indoor tracks
I actually liked the 0.1 mi track way more than I thought I was going to! Banked corners make a *big* difference. Still couldn't really do even speedier stuff though... I will likely keep up these tempo workouts, unless I find my body start to become unhappy about them. Don't think I'm going to renew the university gym membership next term, just not using it enough to be worth it... another gym right by my house is way cheaper.
So, I'm unlikely to be able to ski on sort of a daily basis because while my boss is nice and will totally tolerate me leaving early to ski 1-2 times per week, 5 is not going to fly...Options for hard workouts include two things I don't like: The Treadmill and The Indoor Track.
The Treadmill:
Pros: change in gradient, lower impact, some variety in programs, can read some maps/work
Cons: boring, repetitive, no sense of motion, UMass gym membership ridiculously expensive
The Indoor Track:
Pros: can train with others!, feel like you're actually moving, free
Cons: also boring and repetitive, flat, have heard stores of repetitive use injuries with distance on indoor tracks
I actually liked the 0.1 mi track way more than I thought I was going to! Banked corners make a *big* difference. Still couldn't really do even speedier stuff though... I will likely keep up these tempo workouts, unless I find my body start to become unhappy about them. Don't think I'm going to renew the university gym membership next term, just not using it enough to be worth it... another gym right by my house is way cheaper.
C • gym 5
Wednesday Dec 16, 2009 #
Running 53:00 [2]
Amity Hills!
Hadn't done these in about a month, good to do them again. And, there was another gal for the first time- a PhD student in kinesology named Kate. She took off on the first hill, so I followed her up, she was decently quick, although faded on the next 2....
Also, ran in the new New Balance shoes for the first time. They are what the girl in the running store recommended for me- a 'stability' shoe she claimed, but has the phrase 'neutral cushion' under the number. They are 1063s. They felt pretty comfortable and noticeably lighter than the Ascics I have been running in (Nimbuses).
The bad news: an ankle crunch! While road running- argh! So that's a grand total of 7 days (minus a few hours) since the last crunch. Annoyed. Motivated to call to see the sports folks at the university health services now, meant to do that monday...
Hadn't done these in about a month, good to do them again. And, there was another gal for the first time- a PhD student in kinesology named Kate. She took off on the first hill, so I followed her up, she was decently quick, although faded on the next 2....
Also, ran in the new New Balance shoes for the first time. They are what the girl in the running store recommended for me- a 'stability' shoe she claimed, but has the phrase 'neutral cushion' under the number. They are 1063s. They felt pretty comfortable and noticeably lighter than the Ascics I have been running in (Nimbuses).
The bad news: an ankle crunch! While road running- argh! So that's a grand total of 7 days (minus a few hours) since the last crunch. Annoyed. Motivated to call to see the sports folks at the university health services now, meant to do that monday...
Tuesday Dec 15, 2009 #
Running 50:30 [3] 7.57 mi (6:40 / mi)
Jugglers Meadow loop with Sergio. Vetoed the trail running to avoid the ankle crunch, trying to give it a week with no crunching. This was a nice road run, especially the Jugglers Meadow stretch, a bit busy out on East Pleasant and back on 63, but not bad at around noontime. We ran pretty quickly actually. 6.40 pace, which is quicker than I ran just for the 10 min total on the treadmill yesterday...
Running warm up/down 3:00 [1]
Lab -> Totman -> Lab
After the run, we actually met up with Glenn and Barry who were just heading out to do a 12.30 noon-time lunch run (both groups missed noon today!) Haven't actually run with Barry yet, and Glenn only once. It's sort of a set of 6ish people that actually consistently come out, I think?
After the run, we actually met up with Glenn and Barry who were just heading out to do a 12.30 noon-time lunch run (both groups missed noon today!) Haven't actually run with Barry yet, and Glenn only once. It's sort of a set of 6ish people that actually consistently come out, I think?
Monday Dec 14, 2009 #
Crosstrainer 30:00 [2]
So much blah. Boring times in the gym, I really should remember to keep maps with me at all times for unplanned gym trips...
10 min wave
10 min treadmill
10 min elliptical
10 min wave
10 min treadmill
10 min elliptical
Sunday Dec 13, 2009 #
XC skiing (classic) 30:00 [1]
First time at Northfield Mtn, the closest nordi place to Amherst. Terrain is really great, real ups and downs and some flats and will be great to train at. A few bare spots, but not too bad. Just about 30 min flat from my house. I met Nat, the local highschool coach. Really nice guy and impressive that he just started a team last year! Also met Rob who sold me my season's pass and Dwight who might be the groomer? Unsure on that one....
A bit sore from yesterday, and tracks were a bit glazed and slippery, so just went out for a tiny bit of classic-ing.
A bit sore from yesterday, and tracks were a bit glazed and slippery, so just went out for a tiny bit of classic-ing.
XC skiing (skating) 55:00 [1]
And afterwards, a skate ski. Explored the different trails and squeezed in 4 x 3 min intervals. Skied with Nat for a bit in the middle, much harder to talk while skiing than while running!
XC skiing intervals 12:00 [5]
4 x 3 min, mostly uphill. Felt ok, bit tired.
Saturday Dec 12, 2009 #
XC skiing (classic) 1:00:00 [1]
First real ski of the season! Woo! At Prospect.
Sooooo wonderful to ski! Felt so good. Snow cover was totally sufficient, just a few very avoidable rocks. Tried to keep myself from going too quick, today was about remembering how to ski, getting some distance in, waking up the ski muscles from a long summer-hibernation...
Tons of Mt. Anthony highschoolers out- this way that way and back again. Swarms of them! Which is awesome, even if it means getting out of the track frequently. I was amused when one of their coaches saw me coming down the tracks and told the kids to watch my technique- apparently still know how to do this! There was also a tyke about 2.5 out there on the trails- so cute!
Sooooo wonderful to ski! Felt so good. Snow cover was totally sufficient, just a few very avoidable rocks. Tried to keep myself from going too quick, today was about remembering how to ski, getting some distance in, waking up the ski muscles from a long summer-hibernation...
Tons of Mt. Anthony highschoolers out- this way that way and back again. Swarms of them! Which is awesome, even if it means getting out of the track frequently. I was amused when one of their coaches saw me coming down the tracks and told the kids to watch my technique- apparently still know how to do this! There was also a tyke about 2.5 out there on the trails- so cute!
XC skiing (skating) 1:45:00 [1]
After an hour, traded the classic skis for skating- didn't want to overdo it on the hip flexors, which always get so super-sore after first day of classic!
Skating was also awesome. Felt fast on the flat, not strong enough for the ups yet.
Skating was also awesome. Felt fast on the flat, not strong enough for the ups yet.
Thursday Dec 10, 2009 #
Running 47:15 [2]
Snowy version of Puffers Pond. Slippy going up the hills. Was jealous of Paul's inov8's my road shoes had very little grip.
But, crunched the ankle once too, grrrr....
But, crunched the ankle once too, grrrr....
Note
Mission: actually see someone about the ankle next week.
Wednesday Dec 9, 2009 #
XC skiing 25:45 [1]
Ski into work! Woo!
Totally beat one car up Amity Hill, which was doing a lot of sliding backwards. Then went to the bank, and must have skied by the Post Office, which I was also intending to go to, but not sure where it is exactly... errands by ski!
Skied around little Triangle park a few times for fun, then came in. Wahoo! Hope the rain this afternoon isn't too bad...
Totally beat one car up Amity Hill, which was doing a lot of sliding backwards. Then went to the bank, and must have skied by the Post Office, which I was also intending to go to, but not sure where it is exactly... errands by ski!
Skied around little Triangle park a few times for fun, then came in. Wahoo! Hope the rain this afternoon isn't too bad...
Running 21:01 [1]
Lab -> post office -> home.
Bizarre- lightning and thunder while there's snow all around! Very strange. I had to abandon the skis at work, they were going to be awkward to run with... will bring in a ski bag tomorrow.
Bizarre- lightning and thunder while there's snow all around! Very strange. I had to abandon the skis at work, they were going to be awkward to run with... will bring in a ski bag tomorrow.
Tuesday Dec 8, 2009 #
Running (night trail) 1:22:48 [2]
Amethyst Brook run, long version, with Sanjay, Paul and Todd. Hadn't met Todd before. He's another ultra-runner. Sped off the front a few times, obviously completely comfortable flying through the woods in the dark. Also like Paul, seems to want to try orienteering! Woo!
Run was good, started slow, ended up pretty darn quick. I crunched my ankle once, not cool!!!! I was even wearing my brace. Argh.
Facts on this injury:
1) Lots of pain upon forced hyperflexion of the ankle joint.
2) It *is* better than a year ago, the end of last summer at least. Then there was more pain and it was way more sensitive (pain set in at a lower degree of flex).
3) Taping doesn't prevent it. Brace doesn't prevent it.
4) Happens on average 1 hr^-1 while orienteering/night trail running.
Theories:
1) There is scar tissue stuck in the joint, forcing it with flexion creates lots of pressure in the joint and thus pain.
2) Scar tissue is gradually breaking down.
Questions:
1) Am I making it worse by repeatedly having these painful "crunches"?
2) Will massaging where the pain comes from help break down the scar tissue?
3) Will training my ankle to respond to hyperflexion earlier with a balance board help?
4) Is this something that will actually go away with time, or will I need surgery to clean out whatever is in the joint?
Run was good, started slow, ended up pretty darn quick. I crunched my ankle once, not cool!!!! I was even wearing my brace. Argh.
Facts on this injury:
1) Lots of pain upon forced hyperflexion of the ankle joint.
2) It *is* better than a year ago, the end of last summer at least. Then there was more pain and it was way more sensitive (pain set in at a lower degree of flex).
3) Taping doesn't prevent it. Brace doesn't prevent it.
4) Happens on average 1 hr^-1 while orienteering/night trail running.
Theories:
1) There is scar tissue stuck in the joint, forcing it with flexion creates lots of pressure in the joint and thus pain.
2) Scar tissue is gradually breaking down.
Questions:
1) Am I making it worse by repeatedly having these painful "crunches"?
2) Will massaging where the pain comes from help break down the scar tissue?
3) Will training my ankle to respond to hyperflexion earlier with a balance board help?
4) Is this something that will actually go away with time, or will I need surgery to clean out whatever is in the joint?
Strength (climbing) 20:00 [1]
Climbing with Christina.
New 5.7: flew up, nice and easy.
New 5.8: something about a Troll - by Alie - also sent!
New 5.9-: sent, first time trying it, psyched.
Blue 5.9 on the right side of the back wall- missed one move
Pink + brown 5.9 on far end wall- was pushing me the whole way up, failed on very last move, which took a few tries and also flexing my unhappy ankle a bit...
New 5.7: flew up, nice and easy.
New 5.8: something about a Troll - by Alie - also sent!
New 5.9-: sent, first time trying it, psyched.
Blue 5.9 on the right side of the back wall- missed one move
Pink + brown 5.9 on far end wall- was pushing me the whole way up, failed on very last move, which took a few tries and also flexing my unhappy ankle a bit...
Strength (abs) 9:00 [1]
8 min abs, 1 min back, post-climbing.
Monday Dec 7, 2009 #
Running 46:21 [1]
The Puffers Pond loop with Sanjay and Paul, nice easy pace, aside from the one steep hill. Still coldish at around noontime- hope for snow later in the week?
Sunday Dec 6, 2009 #
XC skiing (rollerskiing, skating) 54:00 [2]
Snow, snow, snow! And I go rollerskiing... kinda lame. But there wasn't enough snow at home to really ski, would have just been fooling around, battling the grass and rocks that came through.
My rollerskiing at least entertains the neighbors. Got good comments from a family out building a snowman, a woman walking her dog, a guy in a pickup truck.
And- my skis/bike seem to be ok after their 10 week voyage from England! Bike is scratched in a few places, which is too bad, but just cosmetic. Actually, haven't looked at ski bases yet, but they shouldn't have touched anything, hopefully are ok! I now also have more than 1 O-top and pants, woo!
My rollerskiing at least entertains the neighbors. Got good comments from a family out building a snowman, a woman walking her dog, a guy in a pickup truck.
And- my skis/bike seem to be ok after their 10 week voyage from England! Bike is scratched in a few places, which is too bad, but just cosmetic. Actually, haven't looked at ski bases yet, but they shouldn't have touched anything, hopefully are ok! I now also have more than 1 O-top and pants, woo!
Saturday Dec 5, 2009 #
Running race 18:28 [4] 5.0 km (3:42 / km)
Hot Chocolate Run in Northampton
2nd woman in a race with 3000+ people. Happy with that! First woman schooled me though in a smokin' 17.10. Not as hilly as the Turkey Trot 5mi at home, but did have two hills in the last mile, which is a bit tough!
5.39
5.57
6.51 (1.1 mi, = 6.14 pace, but this had the big hill in it)
Overall pace = 5.57.
For coming in 2nd, I get a free pair of New Balance running shoes, plus a gift certificate to a local clothing/jewlery/craft shop! Super-psyched!
2nd woman in a race with 3000+ people. Happy with that! First woman schooled me though in a smokin' 17.10. Not as hilly as the Turkey Trot 5mi at home, but did have two hills in the last mile, which is a bit tough!
5.39
5.57
6.51 (1.1 mi, = 6.14 pace, but this had the big hill in it)
Overall pace = 5.57.
For coming in 2nd, I get a free pair of New Balance running shoes, plus a gift certificate to a local clothing/jewlery/craft shop! Super-psyched!
Running 10:00 [1]
Warm up- and it was chilly chilly chilly! That damp cold which means snow, but also means it just gets into your bones and immediately freezes you.
Doing some arm swings, I irritated something in my right shoulder. Annoying to go do a running race and come back with a sore shoulder.
Doing some arm swings, I irritated something in my right shoulder. Annoying to go do a running race and come back with a sore shoulder.
Orienteering race (night) 41:26 [3] 3.0 km (13:49 / km)
Night O at Ratlum Mountain.
And night+snow O! Fresh few inches of snow made the driving there a bit interesting, but my little Insight made it. Getting snow tires on now part of the immediate to-do list. The snow also made the orienteering interesting- what I found most disconcerting was not being able to judge the thickness of branches because of the extra snow on top- kept wondering if I could run through stuff or not.
For night-Oing, I had a pretty good run. Think it helped that PG had been by and knocked the snow off the reflectors. My worst leg was getting way tangled up from 5 to 6 in masses of mountain laurel, I was further down the hillside than optimal.
Very very fun evening, with loads of yummy foods and great people, although I was a bit allergic- should keep and inhaler and stash of Clairitin in the car!
And night+snow O! Fresh few inches of snow made the driving there a bit interesting, but my little Insight made it. Getting snow tires on now part of the immediate to-do list. The snow also made the orienteering interesting- what I found most disconcerting was not being able to judge the thickness of branches because of the extra snow on top- kept wondering if I could run through stuff or not.
For night-Oing, I had a pretty good run. Think it helped that PG had been by and knocked the snow off the reflectors. My worst leg was getting way tangled up from 5 to 6 in masses of mountain laurel, I was further down the hillside than optimal.
Very very fun evening, with loads of yummy foods and great people, although I was a bit allergic- should keep and inhaler and stash of Clairitin in the car!
Friday Dec 4, 2009 #
Running 32:00 [1]
Little recovery jog exploring the trails on and around Orchard hill. Felt like being off-road.
Thursday Dec 3, 2009 #
Running hills (Orchard Hill) 12:31 [5]
So. Disgustingly. Warm. Out. Hopes for snow this weekend dashed.
Orchard Hills with Sanjay (Nina came for the first one)
Most consistent set of these so far, which is what I was shooting for today:
4.09
4.10
4.12
Felt pretty good, although had lactic settling in my forearms for the final hill each time.
Orchard Hills with Sanjay (Nina came for the first one)
Most consistent set of these so far, which is what I was shooting for today:
4.09
4.10
4.12
Felt pretty good, although had lactic settling in my forearms for the final hill each time.
Running warm up/down 29:05 [1]
Warm up, down, and recoveries. After the last hill, we went off the hill a different direction on mountain bike tracks, then just through the woods- woo!
Wednesday Dec 2, 2009 #
Note
Oops- not really intended day off- stayed too late at work, was busy times with new data and error bar battles...
Tuesday Dec 1, 2009 #
Strength (climbing) 20:00 [1]
Climbing with Christina. Did my purple 5.8+ cleanly for the first time. Still major trouble on the tough move on Seattlite and tried a new 5.9 also turqoise on the right side of the same wall- more to work on!
Strength (abs) 8:00 [1]
Abs after climbing.