Training Log Archive: jtorrancIn the 31 days ending Mar 31, 2006:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31, 2006 #
Event: Flying Pig X (OCIN)
Orienteering race 37:45 [4] 5.4 km (6:59 / km) +220m 5:48 / km
Pig Middle Distance - a clean race except for minor hesitations (and one lazily overly climb-avoiding route choice) but I felt sluggish. Probably the longish drive and the month with only one running session outside of the pool should be blamed for that. A satisfactory result under the circumstances.
Thursday Mar 30, 2006 #
Cycling 32:00 [3]
Ride to work by way of physiotherapy. Have decided to cease marking myself as injured even though I'm not quite 100%.
Cycling 10:00 [4]
On the stationary bicycle as part of PT.
Backwards Treadmill 5:00 [1]
PT session.
Stair climbing 5:00 [2]
PT session.
Note
Potomac News says the wildfire was completely contained as of 11:30 am yesterday. Will still have to go look at the damage or enhancement to the terrain that resulted.
Cycling 15:00 [3]
Unplanned bike ride to Dave Onkst's. I was going to take a bus but it must have been at least 3 or 4 minutes ahead of schedule and it was the last bus of the evening on that route. Couldn't get a cab and everyone else was late to Dave's as well so it seemed simplest just to head back to work and bike from there.
Wednesday Mar 29, 2006 #
Cycling 32:00 [3]
(injured)
Bike in with break for physiotherapy session on the way.
Cycling 10:00 [3]
(injured)
On the stationary bike during PT - started with seat at 6 and dropped it to 1 after three minutes. Today, they were in the mood to supervise me again.
Stair climbing 5:00 [3]
(injured)
PT session.
Backwards Treadmill 5:00 [1]
(injured)
PT session.
Note
Would you believe that, having spent 7.5 hours on Saturday and Sunday walking around the north half of the Mawavi-Happylands map to assess the current state of the terrain, a wildfire goes and breaks out on Monday afternoon? The NPS thinks they've just about got it contained at 300 acres. On the plus side, the map in their press release shows the fire burning the part of the map with the thickest and most unpleasant undergrowth so the effect may well be to improve orienteering conditions. And it will be kind of interesting to see the before and after of a wildfire.
Cycling 42:00 [3]
Cycling home with grocery shopping en route.
Core exercises 8:00 [4]
Usual core exercises.
Tuesday Mar 28, 2006 #
Cycling 32:00 [3]
(injured)
Cycling in with a pile of O clothes in addition to the usual (getting things pre-positioned for departure to Flying Pig).
Cycling 1:00:00 [3]
(injured)
To Union Station and home again. This time they had CA$ money orders though at the usual extortionate rate - my fault for not making time to buy a money order to cover my OOC membership last time I was in Canada.
Monday Mar 27, 2006 #
Cycling 32:00 [3]
(injured)
Bike to work, by way of physiotherapy session.
Stair climbing 5:00 [2]
(injured)
PT session - it seems my exercise routine in these is going to stay pretty much fixed. Also the ultrasound, electrical stimulation and icepack treatments. There's still a small knotted up area in my right quadriceps that my PT focused on a lot with the ultrasound and some subsequent, focused, extremely uncomfortable massage.
Backwards Treadmill 5:00 [1]
(injured)
PT session. This time they increased the speed of the treadmill a bit.
Cycling 10:00 [3]
(injured)
PT session - on the stationary bicycle. This time started with the seat at 6 and then lowered it to 2 for the last 7 minutes.
Cycling 1:05:00 [3]
(injured)
To Union Station, only to find Travelex there had run out of Canadian dollar money orders (OOC membership renewal will have to wait another day) then home.
Core exercises 8:00 [4]
(injured)
Usual crunches, back extensions, etc.
Strength 18:00 [2]
(injured)
Alternating sets of single leg squats and calf raises.
Sunday Mar 26, 2006 #
Orienteering 2:00:00 [1] **
(injured)
Examining the western bit of terrain I failed to get to on Saturday. All usable - even the one large patch of medium green had some features in it to add some interest (I feel a need to clarify without getting detailed - these were features of a kind and/or so placed in relation to topography that it wouldn't necessarily be bingoish to use them).
Saturday Mar 25, 2006 #
Orienteering 5:00:00 [1] **
(injured)
Examining the terrain in the northern half of the old Mawavi-Happyland map. A couple of large fight sections and more light to medium green than would be ideal but also enough runnable terrain and enough plausible ways to traverse the greener areas to make the area usable. Didn't manage to get to the very western part of the terrain.
Orienteering 1:39:58 [3] 7.4 km (13:31 / km)
(injured)
QOC Night-O Red course - a couple moderately big errors, one bad route choice and the reflector of my temperamental Petzl headlamp falling off 50m out of the start (wasted a minute or so looking for it then giving up and running with my backup bike light in my hand). Speed constrained by deadfall in many areas and by slight caution in the darkness even in the nice areas. Quadriceps behaved pretty well. Well enough that I forgot about its limitations and overextended it jumping up onto the end of a log cantilevered over the Quantico Creek while getting across dryshod. Dave Onkst caught me during my big mistake at 3 and we saw a lot of each other thereafter. Also, I believe, got caught by Tim and Ted Good at times - Tim at least made a big mistake on one of the very last controls, don't know what, if anything, happened to Ted.
Having read some other log entries, I'm significantly less confident that I ever saw Ted. And surprised - control 2 seemed to make sense coming in from the road nearby. Not that I examined the surrounding terrain so I'm in no position to disagree with those who did.
Having read some other log entries, I'm significantly less confident that I ever saw Ted. And surprised - control 2 seemed to make sense coming in from the road nearby. Not that I examined the surrounding terrain so I'm in no position to disagree with those who did.
Friday Mar 24, 2006 #
Cycling 33:00 [3]
(injured)
Ride to work with stop at physiotherapists on the way.
Stair climbing 5:00 [3]
(injured)
First aerobic bit in physiotherapy after about ten minutes of rolling my right side over a foam cylinder to stretch my IT band (I think someone may have been preoccupied since this was way longer than they had me do the IT stretch last time and there generally seemed to be a lag today between my set time doing something ending and someone showing up to tell me what to do next).
Backwards Treadmill 7:00 [1]
(injured)
I really wonder what walking backwards on a treadmill is supposed to do for me.
Cycling 13:00 [3]
(injured)
On a stationary bicycle. Five minutes or so warming up with the seat set at 9, then PT dropped it to 6, then quickly to 3 to get to the point of it being slightly uncomfortable.
Note
Physiotherapy also included ultrasound, electrical stimulation and heat, a balance exercise, and tend minutes with a cold pack on my thigh. PT agrees that the palpable knotting in my thigh has reduced considerably. I felt good after the Wednesday session. Not having relapsed significantly and with three more treatments scheduled next week, I'm going to take a slight chance and go to Flying Pig after all.
Cycling 28:00 [4]
(injured)
Heading home in a bit of a hurry - Bach Collegium Japan concert at the Library of Congress to meet Dan at.
Thursday Mar 23, 2006 #
Cycling 1:12:00 [3]
Cycling to work once more! Encouraging sign - I felt no discomfort pedalling in the saddle from the get go.
Home by way of volunteering at PCRM, seeing Peggy running in Bethesda on the way. I'm not sure whether I sould be surprised never to have run into her or Nadim along that stretch of trail or not, given I only go that way once a week or less. The New Balance store in Friendship Heights was willing to put 25 QOC brochures out among their other event flyers. I still need to find time to get to their new store downtown that opened on Wednesday.
Home by way of volunteering at PCRM, seeing Peggy running in Bethesda on the way. I'm not sure whether I sould be surprised never to have run into her or Nadim along that stretch of trail or not, given I only go that way once a week or less. The New Balance store in Friendship Heights was willing to put 25 QOC brochures out among their other event flyers. I still need to find time to get to their new store downtown that opened on Wednesday.
Strength 16:00 [2]
Alternating sets of one-legged squats and calf raises while watching part of "Ice Age". The squirrel hardly counts as a wildlife sighting but was fun nonetheless.
Wednesday Mar 22, 2006 #
Note
First full physiotherapy session - ultrasound, electrical stimulation while heat was applied, ten minutes on a stationary bicycle, several repetitions of rolling my right thigh across a foam cylinder, some balancing on one foot on a cushion while tossing a ball into a trampoline and catching it as it rebounded, a few minutes on a stairclimber using just the right leg at very high resistance at first, and ten minutes of cold. Apparently next time I'll do some walking backwards on a treadmill as well.
It looks as though they're okay with my resuming cycling - hooray!
It looks as though they're okay with my resuming cycling - hooray!
Cycling 10:00 [4]
(injured)
On a stationary bicycle during physiotherapy. The seat was set considerably lower than on my own bikes, the better to work the quadriceps at the limit of its current extensibility.
Stair climbing 4:00 [3]
(injured)
On a machine during physiotherapy.
Swimming 1:16:00 [4]
(injured)
Probably 2/3 or slightly more deep water running this time. Maybe not quite a 4 intensity on average but I don't like splitting workouts into parts more than I feel I have to. Might have gone longer but it really is boring and it didn't seem necessary anticipating cycling on the morrow.
Core exercises 8:00 [4]
(injured)
The usual range of abdominal, back and glute exercises.
Strength 3:00 [2]
(injured)
Four sets of calf raises.
Monday Mar 20, 2006 #
Cycling 5:00 [3]
(injured)
On a stationary bicycle at the physiotherapy center. The main point of this beyond seeing how much knee flexion I could stand in actual activity was to see what effect warming up had on my range of knee flexion - as it turned out, an increase of 9 degrees.
Swimming 41:00 [4]
(injured)
Actually, about one third swimming and treading water and the remainder deep water running (which I'm so glad I can do, boring though it is).
Core exercises 8:00 [4]
(injured)
Abdominal, back and glute exercises.
Strength 13:00 [2]
(injured)
Alternating sets of one-legged squats (both sides) and calf raises. While watching 24 now that I can be home to do so once more.
Sunday Mar 19, 2006 #
Swimming 20:00 [4]
(injured)
Actually mostly deep water running this time. Would have gone longer but this was sandwiched between hanging out at the QOC event at Avalon (doing actual work - beginner instruction then manning the e-punch download while Valerie ran - this time) and call for the second performance.
Modern Dance 5:00 [2]
(injured)
No run through before the show - just performing this time. Something must have happened to the timing this time since we only had a couple of beats of improvising at the end before the lights faded to black - curious given that consistency with that had never varied much before - but this performance also went off without anything serious to regret.
Core exercises 7:00 [4]
(injured)
Core strength, now including bicycle once more though I don't quite bring the right knee as far towards my face as usual.
Modern Dance 12:00 [2]
(injured)
Alternating sets of one-legged squats on the left leg with calf raises on both legs.
Saturday Mar 18, 2006 #
Swimming 50:00 [3]
(injured)
Roughly the same mix of swimming and deep water running as the evening before.
Modern Dance 10:00 [2]
(injured)
The active parts of running the piece once before the show plus the actual performance, which went well in both avoidance of error and avoidance of reinjury senses.
Friday Mar 17, 2006 #
Swimming 1:01:00 [3]
(injured)
Swimming, treading water scissoring my legs sideways and, since testing determined I can tolerate it, deep water running.
Core exercises 5:00 [4]
(injured)
Crunches (simple and twisting) and back extensions.
Strength 8:00 [2]
(injured)
One-legged squats on the left leg and calf raises on both legs.
Thursday Mar 16, 2006 #
Modern Dance 20:00 [1]
(injured)
Tech/lighting session - warming up out in the lobby and running the piece twice, the second time with the lights as they propose to have them for the performances on Saturday and Sunday. Survived without doing anything too bad to my right leg.
Wednesday Mar 15, 2006 #
Note
More detail on what my doctor said coming soon. For the moment, cycling is out again, some sort of deep water leg exercises are in in addition to swimming, and I have an appointment to see a physiotherapist on Monday morning.
The doctor thinks I have tendinitis primarily of the right IT band, which is much tighter than the allegedly also tight left IT band, and... I guess I've got nothing more specific than a contusion within the quadriceps muscle for what's restricting my range of motion. She believes racing in Florida is responsible for the tendinitis really flaring up a week after the original injury - my bad there. I've been switched from ibuprofen to naproxen sodium (Aleve) and referred to a formerly professional football playing physical therapist (certainly ought to know knee problems). Appointment to reassess progress is set for April 4. My participation in Flying Pig is presumably nixed.
The doctor thinks I have tendinitis primarily of the right IT band, which is much tighter than the allegedly also tight left IT band, and... I guess I've got nothing more specific than a contusion within the quadriceps muscle for what's restricting my range of motion. She believes racing in Florida is responsible for the tendinitis really flaring up a week after the original injury - my bad there. I've been switched from ibuprofen to naproxen sodium (Aleve) and referred to a formerly professional football playing physical therapist (certainly ought to know knee problems). Appointment to reassess progress is set for April 4. My participation in Flying Pig is presumably nixed.
Swimming 46:00 [3]
(injured)
Back to swimming - more front crawl than anything else but mixing various strokes and experimenting with what I might do in the way of leg exercises. Despite my limited range of right knee flexion, I can sort of do deep water running (I suspect my form is less than classic). My doctor seemed to want me to do more side to side leg movements (a way of encouraging the IT band to loosen or just to generally work things that stabilise the knee?) so I experimented a bit with treading water by scissoring the legs sideways rather than backwards and forwards. Have placed a hold on a book on aquatic exercises which I hope will fill in for my limited creativity and knowledge of what might be helpful or harmful to do. Will have to ask the PT on Monday for advice as well.
Core exercises 3:00 [4]
(injured)
It's a pain being restricted to the exercises that don't involve significant knee flexion - crunches, twisting crunches and back raises in this session.
Strength 8:00 [3]
(injured)
Alternating sets of one-legged squats on the left leg with sets of calf raises on both legs.
Tuesday Mar 14, 2006 #
Cycling 1:36:00 [3]
(injured)
Bike in. Windy. Finally got the clothing just about right for once during this warm spell. Fortunately, I was able to pedal whilst keeping my butt in contact with the seat - ice, rest, vitamin I and so on were at least somewhat effective.
To and from doctor's office. Then finally home again.
To and from doctor's office. Then finally home again.
Monday Mar 13, 2006 #
Cycling 1:18:00 [3]
(injured)
Another warm morning. It took my right quadriceps a bit longer to get used to the pedalling motion that had been the case the previous few days. Not sure what to make of that - my current regime ought to prevent muscular atrophy but if it isn't good for long term recovery... At least it's only one day more until I see my doctor and get guidance on that.
Home by way of dance class, which was hard on my right quadriceps. Rode home from there entirely out of the saddle and got right down to ice, vitamin I, heat and then ice again before bed.
Home by way of dance class, which was hard on my right quadriceps. Rode home from there entirely out of the saddle and got right down to ice, vitamin I, heat and then ice again before bed.
Modern Dance 50:00 [1]
(injured)
Our last class before the performances this weekend, although we still have the tech/lighting session on Thursday. Anna (my partner in the duet section) showed, which was reassuring, especially given that she'll apparently miss the tech session and there had been some changes and additions last week when she was away.
Sunday Mar 12, 2006 #
In-line Skating 1:00:00 [1]
(injured)
With Dan in Rock Creek Park - my first time skating there as well. I believe the sections of Beach Drive that are closed to motorised traffic in Maryland are fairly smooth but the DC sections suffer by comparison to Colonel By Drive in Ottawa. The sections of path that gave Dan the most cause for concern were truly awful. Saw a group of four or more deer browsing about 10m away from Beach Drive and a mallard drake and duck somewhat further downstream.
In-line Skating 37:30 [3]
(injured)
Parted ways with Dan for the afternoon, skating downstream to the Potomac then along it to the Tidal Basin and eventually to the Freer Gallery to see two of Mikio Naruse's WWII era films. Quite rough trails - I think the notion of skating from my place with Dan to the Capital Crescent trail is nixed for the forseeable future. Saw Sam Listwak playing two on two volleyball near the Lincoln Memorial and more mallards, including one apparently solitary drake. Also an albina squirrel and a conventionally pigmented one frolicing somewhere in the environs of the Mall.
Saturday Mar 11, 2006 #
Event: Nordjysk 2-Dages
Cycling 56:00 [3]
(injured)
General transportation throughout the day.
Swimming 45:00 [4]
(injured)
Front crawl felt fine today so did a sequency of front crawl, backstroke, alternating lengths of butterfly and front crawl and flutterkicking, then repeating a couple more times, increasing the distance of front crawl each time, before ending with some more crawl and flutterkicking to fill out the time before it seemed time to leave if I was going to make the afternoon's entertainment.
Friday Mar 10, 2006 #
Cycling 1:20:00 [3]
(injured)
Bike in in unaccustomed warmth. I overdressed slightly.
Dilemma - do I make the early entry deadline for Flying Pig and run what I believe is a small risk that I won't be up to putting out a decent O effort by then or do I swallow the late entry fee?
Bike to salon for a trim and back to work again. Then home.
Dilemma - do I make the early entry deadline for Flying Pig and run what I believe is a small risk that I won't be up to putting out a decent O effort by then or do I swallow the late entry fee?
Bike to salon for a trim and back to work again. Then home.
Thursday Mar 9, 2006 #
Cycling 1:33:00 [3]
(injured)
Still a bit of easing in required before seated pedaling became tolerable but, crucially, it was no worse than the preceding evening. Welcome back, close to normal training volumes!
Home in the evening by way of volunteering at PCRM, checking out whether the new New Balance store downtown with which I'd like to place some QOC rack cards is open (not yet) and some more exploring of the alleys of Mount Pleasant.
Home in the evening by way of volunteering at PCRM, checking out whether the new New Balance store downtown with which I'd like to place some QOC rack cards is open (not yet) and some more exploring of the alleys of Mount Pleasant.
Wednesday Mar 8, 2006 #
Note
(injured)
Poked into muscle contusions some more online and found some scary articles about myositis ossificans (essentially, formation of bone tissue in sufficiently traumatised muscle) in the wake of muscle contusions resulting from traumatic injury and about quadriceps contusions generally (http://www.hughston.com/hha/a.quad.htm is the quicker read of the two relevant articles I found). Now have an appointment to see my doctor, though for Tuesday rather than Monday. Will stick as far as I can to exercise that doesn't cause pain until then. I may try some test cycling this evening, free of any need to actually get somewhere. I worry that I won't get enough volume of cross training in to avoid gaining weight if I can't manage cycling soon.
Cycling 26:00 [2]
(injured)
After sitting through the library Board of Trustees meeting, ran this test of whether I could cycle or not. Stuck to streets and sidewalks in my neighbourhood. A little bit of trouble at the top of the pedal stroke on the right side initially but that worked itself out - ended with at most minor discomfort during seated pedaling. Visited quite a few streets and alleys I hadn't actually scouted - I would appear to have somewhat underestimated the street-O potential of my neighbourhood.
Core exercises 2:00 [4]
(injured)
Some crunches and twisting crunches.
Strength 2:00 [3]
(injured)
Calf raises and one-legged squats (still only on the left leg).
Tuesday Mar 7, 2006 #
Note
(injured)
Considered cycling today but tested and determined that there would be some difficulty from my right quadriceps at the top of the pedal stroke. A pity - absent a cycling workout, I think I'll have to stick to plan and go swimming this evening at the cost of either missing the one week engagement of the original King Kong at the AFI or changing my plans for Wednesday or Thursday evening.
Swimming 52:00 [3]
(injured)
Felt a twinge in my right shoulder in the first bit of front crawl - Saturday may have been a bit much after not swimming since December - so this was backstroke and large amounts of flutter kicking. Average intensity slightly lower as a result.
Core exercises 2:00 [4]
(injured)
Brief session, limited by some of my usual exercises not working when I can't bend my right leg very far.
Strength 8:00 [2]
(injured)
Alternating one-legged squats on the left leg only with calf raises on both legs. While watching the penultimate Project Runway episode of the season. Had never previously noticed the extremely brief message at the end of the final credits acknowledging that the producers also influence the elimination decisions though it was certainly an obvious suspicion that Santino in particular might have survived once or twice mostly because the show would be less interesting without him.
Monday Mar 6, 2006 #
Note
(injured)
Hmmm... range of motion of my right knee seems to have increased slightly but noticeably. Nice to see, particularly since word is in from my doctor that she really can't fit me in this week. I'll try to get an appointment this week with the specialist she's referred me to in the event I couldn't wait but I'll be perfectly happy if it turns out to be icing on the recovery cake.
Modern Dance 30:00 [2]
(injured)
Second last class before the performances - my partner didn't show so bearing her weight wasn't an issue. I hope it won't be an issue next week even if she does show. Actually, she'd better show or I'll look pretty silly dancing with a phantom partner. My right quadriceps behaved reasonably well during this but got tweaked a little bit - some more babying looks to be necessary.
Sunday Mar 5, 2006 #
Note
(injured)
Hung around at Greenbelt event not running, hopefully not making a nuisance of myself watching Heidi run the epunch registration and download. I think I could just about manage the routine aspects of the job now. I hiked to the College Park Metro from the BOD meeting after the meet but I'm going to stick with not logging walking, despite the paucity of other training. While walking by, it occurred to me that the disc golf course in Calvert Road Park could be kind of fun to map - a totally flat grassy area fairly evenly sprinkled with large and medium sized trees and the concrete tees. Holes too but the pin placements presumably change often enough that they oughtn't to be mapped. Something to add to my growing list of mapping projects I don't have to time to prosecute.
Saturday Mar 4, 2006 #
Swimming 47:00 [4]
(injured)
It appears I can tolerate swimming - front crawl, backstroke and butterfly all involve knee flexion within what my right leg will tolerate but I can't whip kick to save my life so breast stroke is out. I imagine I'll be doing this three times a week or thereabouts until I can run again, unless this is contraindicated by medical advice. Not sure what I'd do then.
Thursday Mar 2, 2006 #
Note
(injured)
To hell with this. It costs nothing but a small co-payment to see my doctor and I'd much rather risk having this blow over and being out ten than wait longer for diagnosis and any possible treatment than I must. Just called her office. They'll get back to me as to when they can fit me in.
In other news, now that I've looked at the Winsplits from Saturday and Sunday, my impression that my problems were technical on Saturday and physical on Sunday seems to be well supported. Unless I managed to smear technical difficulties evenly across my whole race on Sunday.
In other news, now that I've looked at the Winsplits from Saturday and Sunday, my impression that my problems were technical on Saturday and physical on Sunday seems to be well supported. Unless I managed to smear technical difficulties evenly across my whole race on Sunday.
Wednesday Mar 1, 2006 #
Note
(injured)
Rest yesterday and another helping today. Feels like it's helping the muscular ills but I'm coming to think I've got issues with the tendon on the outside of my right knee as well (weird since I didn't at all immediately post injury and all last week even though the impact was just above the area complaining now - perhaps the muscular aches affected my gait over the weekend and did something to the knee indirectly). Worrisome - I expect I'll make a medical appointment if it isn't clearly on the mend by week's end.
Core exercises 5:00 [4]
(injured)
I had to do something besides walk. Though even this is compromised since the bicycle exercise doesn't seem like a good idea. Will have to locate my goggles and swim on Saturday.