Training Log Archive: markg

Low row 3 x 8 @ 40kg
Push ups 3 x 12
Leg extensions 3 x 8 @ 22.5kg
Knee raises 3 x 8 @ 9kg
Seated leg curl 3 x 8 @ 7.5kg
Seated calf isometrics 4 x 40s @ 10kg

Gym. With achilles improving I thought I would be able to do some calf raises in a limited range but they were a little painful so settled for some isometrics which seemed to be tolerated okay. In the evening had a poke around the ankle and reckon Brodie was on to something when he though the peroneal tendons might be irritated. Got stuck in hard to the peroneal muscles with a pointy thing and got some reduction in pain during plantarflexion.

RDL 3 x 5 @ 60kg
Military press 3 x 8 @ 15kg
Seated isometric calf 4 x 40s @ 5kg
Reverse nordic 4 x 30s
Seated hamstring curl 3 x 8 @ 7.5kg

Gym.

Deadlift 3 x 5 @ 50kg
Standing pulley knee lift 3 x 8 @ 9kg
Leg extension 3x 8 @ 20kg
Seated hamstring curl 3 x 8 @ 7.5kg

Trying not fall in a complete training hole while I'm injured so dragged myself to the gym. Can't flex my ankle without pain so did some isolated exercises instead of usual lifts. Discovered my hammies are pathetic - or maybe it's just the machine. Also people were annoying and kept using the equipment I wanted.

Low row 3 x 8 @ 33kg
Single leg extension 3 x 8 @ 20kg
Standing pulley knee lift 3 x 8 @ 9kg
Seated single leg hamstring curl 3 x 8 @ 5kg!!

Paratenon really sore again. Good case of DOMS in the right calf because of compensating for said paratenon. Otherwise feeling alright.

After my difficulty running hard yesterday and pulling up sore I planned to jog one loop at most of this but after the 1st loop I was feeling tired but okay and decided to tackle the 2nd. Since I hadn't bothered setting up drinks or gels at the map change (because I wasn't going to run very far) I then had to deviate from the run-through to my bag and dig out a water bottle and a gel. Then I couldn't get the gel open. Slowest run-through ever. I started to get pretty shabby during the 2nd loop and called time on it at the next map change before I got disgraceful. Glad I did - the 3rd loop didn't look pleasant, a view James confirmed when he finished in a boo. Really nice area (apart from where the 3rd loop went). Did some good navigating in places, did some banana-ing too and legs where I didn't have enough confidence in what I was doing and dithered. Usual stuff. Just need more time in the bush. And to get over these injuries.

NOL Middle at Wyangala. 11th but 11min behind Simon. The cold I caught off Ewan hobbled me; my HR immediately soared over 180 and stayed there as long as I was running. In fact I walked slowly up the last hill with my HR over 180. Navigationally okay, messed up #10 by a min and a bit and a few little misses in the circle. Ankle pulled up pretty sore. Paratenonitis flared up. Also had a quick consult with Brodie and he reckons may have irritated peroneals and tib post also ...

Little bit sore in the paratenon again. Hurts to bear weight in a plantarflexed position.

Blue Lightning training. Did a bit of a jog with the kids and, probably stupidly, took part in an interval and some little hill sprints, just for fun. Heel/achilles felt okay.

Easy run through the ANBG with Tomas. Little bit of something in the heel but paratenon feeling okay.

At home with Ewan who has a bad cold. Wonder what my odds for not coming down with it before the weekend are?

After a week and a half of running being completely out of the question I was suddenly able to do a sprint race at pretty good intensity! Felt reasonably comfortable putting out controls a couple of hours prior so figured I may as well have a run around my course after all the dramas and got round no problems. Still not 100% around the heel (just feels sort of stiff) but none of the pain higher up - I guess that part was paratenonitis which settled after voltaren wraps and icing over the last few days.

Was interesting running my own course, had to remind myself to read the map but still didn't do it much and the difference of my coures knowledge shows in the results - I was on pace with Marty and Patrick through the detailed stuff. Still lost time though: some on #4 when I checked my compass only to find it was pointing the wrong way (I dropped it before starting and the magnet dislodged from the needle) and on #14 getting a bad line in the green and getting pushed off line.

The event was very well received, everyone I spoke to gave good feedback on the map and my courses. Unfortunately, there were some +10min errors on a few controls on the blue course so it was obviously a bit tricky for some kids. I definitely found it a challenge to make it easy enough in areas of intricate urban terrain. The map reading demand is so much higher for this sort of map and last minute OOB didn't help some of the legs on that course. Bit disappointed that a few more of the top local runners didn't turn up for a new map with an expectation of good setting ...

Put-out and pick-up.

Squats 5, 3, 1 @ 65, 72.5, 80kg (+2)
Parallel dips 3 x 7
Snatch grip deadlift 3 x 5 @ 50kg
Hanging leg raise 3 x 6
Seated calf raise 6 @ 10, 12.5, 15kg

Heel got more and more irritated through this. Was mildly painful during the calves. Right quad didn't like the final rep of the leg raises and it's a little sore now :( Not having a good week.

Physio visit today. She thinks I have managed to entrap my flexor hallucis longus tendon in my ankle. It's taped now and I have to stretch and massage it, and mobilise my sub-talar.

Heel was feeling a lot better this morning so jogged a bit when I went out to Greenhills to check controls sites and that irritated it straight away. Back to square one.

Jogging around with some of the kids at Blue Lightning then faster to pick up controls before the light completely disappeared. The kids all seemed to get something out of it, which is great.

Unfortunately, I pulled up sore in the vicinity of heel and achilles afterwards and even just walking is pretty uncomfortable and irritates the area. Best guess at the moment is irritation of the nerve through there.