Training Log Archive: RASPUTINIn the 7 days ending Jan 25, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||
Sunday Jan 25, 2009 #
Note
weight:193lbs (injured)
One week since left tibialis strain and it is not improving with reduced mileage etc.my hubris has cost me valuable healing time. Going to order an MRI for friday. I am in Delaware until thursday night late. Going to take next week off...no riding and no running rehab yet. Swim/lift week.
Wearing the plastic boot until doctor reads the MRI.
Wearing the plastic boot until doctor reads the MRI.
Running 10:00 [3]
Cycling 1:02:00 [3] 20.2 mi (19.5 mph)
slept:10.0 weight:193lbs (injured)
Trainer again. Last ride for several days. Need to let tibialis heal.hope it does!!!
Strength Training 1:15:00 [3]
(injured)
Legs chest back arms core
Swim 40:00 [4] 2.0 km (20:00 / km)
Wup 250 with Lisa
Main set
3X500 8:22, 8:00, 8:24. Steady effort.
250 warm down
Main set
3X500 8:22, 8:00, 8:24. Steady effort.
250 warm down
Saturday Jan 24, 2009 #
Cycling 3:01:00 [3] 49.1 mi (16.3 mph)
weight:193lbs (injured)
Easy spin with Lisa. Home-backbay-PCH north past Huntington, turnaround at Warner. Cool day.
Friday Jan 23, 2009 #
Strength Training 10:00 [3]
core
Cycling 1:04:00 [2] 20.0 mi (18.8 mph)
ahr:125
Trainer again. Pain was less today but still there. Just have to be patient.
Doc rx'd Voltaren as ibuprofin didn't do much.
Doc rx'd Voltaren as ibuprofin didn't do much.
Swim 30:00 [3] 1.5 km (20:00 / km)
weight:195lbs (injured)
3x500. 8:20s easy form focus.
Thursday Jan 22, 2009 #
Strength Training 1:00:00 [3]
slept:8.0 weight:191lbs (injured)
Shoulders/Back.
Swim 30:00 [3] 1.5 km (20:00 / km)
1500
500
2x 50-100-200-100-50
500
2x 50-100-200-100-50
Cycling 1:04:00 [3] 21.1 mi (19.8 mph)
(injured)
On the trainer.
Left tibialis pain not a factor on it.
While walking it is LIT UP. Wow. Even with 800mg ibuprofin 4x/day, and constant heat/RICE at home it is not getting much better.
Left tibialis pain not a factor on it.
While walking it is LIT UP. Wow. Even with 800mg ibuprofin 4x/day, and constant heat/RICE at home it is not getting much better.
Wednesday Jan 21, 2009 #
Note
slept:8.0 (injured)
Right ankle feels fine, day after 1 mile run test...going to folllow the rehab schedule though.
Left tibialis has nasty crepitus and pain...anterior tibial tendonitis?
It started on the MTB ride on Saturday, must have tweaked it on a steep technical section, pulling up too hard (6 o'clock to 12 o'clock on the spin).
It improved slightly, but seems to be getting worse despite constant icing and 800mg ibuprofin QHS.
Rest day.
Left tibialis has nasty crepitus and pain...anterior tibial tendonitis?
It started on the MTB ride on Saturday, must have tweaked it on a steep technical section, pulling up too hard (6 o'clock to 12 o'clock on the spin).
It improved slightly, but seems to be getting worse despite constant icing and 800mg ibuprofin QHS.
Rest day.
Cycling 1:02:00 [3] 21.0 mi (20.3 mph)
ahr:133
Indoor/trainer. Low steady...shin feels better but no hills until pain is gone.
Strength Training 1:00:00 [3]
Core and Legs.
Swim 40:00 [3]
2000 meters as:
500
400
300
200
100
500 warm down
500
400
300
200
100
500 warm down
Tuesday Jan 20, 2009 #
Strength Training 20:00 [3]
Core
Cycling 3:02:00 [3] 55.0 mi (18.1 mph)
(injured)
Easy spin warmup home-backbay.
Middle :40 at Steady/Tempo/~24-26mph on PCH up to Warner turnaround.
Easy spin home last 90 minutes.
Middle :40 at Steady/Tempo/~24-26mph on PCH up to Warner turnaround.
Easy spin home last 90 minutes.
Note
slept:7.0 weight:194lbs (injured)
Had my follow-up with my podiatrist, Dr. Heaslett today.
Always fun to go into his office since he is a competitive runner and has treated many Olympians since the early 80s.
I have the green light to run again, but the first month will be very limited, rehab-style. IE, run 1 mile, 2 days off...1.5 miles, 2 days off, etc. He actually wrote my training plan on a Rx pad. My next appointment in a month is supposed to be immediately following a run that causes pain to the area ideally...but "don't hurt yourself on purpose"...so they can inject lidocaine into the joint. If the pain goes away, he can make an accurate diagnosis that it is the talus bone area and not the peroneal tendon as previously diagnosed.
The question now is: is it a peroneal tendonitis, with Referred Pain at the Talus joint? Or vice versa? Could it be both/two injuries?
His also said my foot pathophysiology is due to my extremely loose joints (shoulders and hips have always popped out at will while standing or swimming, knees have 'dislocated' (breast stroke/trail running injury, ankles roll all the way to the side, wrists pop in and out when mountain biking sometimes) are genetic and there is nothing I can do. I may have ground my Talus bone a bit from rolling my ankle so many times while running (adventure racing?!).
So for my running 'comeback' I will only run on flat to rolling dirt surfaces, no technical trails, no superfast running on steep trails, etc. Luckily I live in training paradise and there are plenty of graded dirt fire roads and gravel paths all around Irvine/Newport/etc.
So, hopefully I can get back to normal running volume (40-50mpw) by some time in March, which will give me just a few weeks of real running prep for Half Ironman California on April 4th.
I shall return!
Always fun to go into his office since he is a competitive runner and has treated many Olympians since the early 80s.
I have the green light to run again, but the first month will be very limited, rehab-style. IE, run 1 mile, 2 days off...1.5 miles, 2 days off, etc. He actually wrote my training plan on a Rx pad. My next appointment in a month is supposed to be immediately following a run that causes pain to the area ideally...but "don't hurt yourself on purpose"...so they can inject lidocaine into the joint. If the pain goes away, he can make an accurate diagnosis that it is the talus bone area and not the peroneal tendon as previously diagnosed.
The question now is: is it a peroneal tendonitis, with Referred Pain at the Talus joint? Or vice versa? Could it be both/two injuries?
His also said my foot pathophysiology is due to my extremely loose joints (shoulders and hips have always popped out at will while standing or swimming, knees have 'dislocated' (breast stroke/trail running injury, ankles roll all the way to the side, wrists pop in and out when mountain biking sometimes) are genetic and there is nothing I can do. I may have ground my Talus bone a bit from rolling my ankle so many times while running (adventure racing?!).
So for my running 'comeback' I will only run on flat to rolling dirt surfaces, no technical trails, no superfast running on steep trails, etc. Luckily I live in training paradise and there are plenty of graded dirt fire roads and gravel paths all around Irvine/Newport/etc.
So, hopefully I can get back to normal running volume (40-50mpw) by some time in March, which will give me just a few weeks of real running prep for Half Ironman California on April 4th.
I shall return!
Running 10:00 [3] 1.2 mi (8:20 / mi)
First rehab run. No pain.
Monday Jan 19, 2009 #
Cycling 3:05:00 [3] 47.0 mi (15.2 mph) +1865ft
ahr:121 (injured)
Eeeaaaasy ride to top of newport coast and back like yesterday, but rode solo and tacked on a loop around irvine ctyr/yale/irvine blvd/jeffrey to give me my 3 hrs. Left tibialis fasciitis is still there. Right peroneal has been fine since the mrb crashes..maybe a n endogenous cortisol response to the leg trauma? Bruising is deep on right tibialis.