Training Log Archive: hkleafIn the 14 days ending Aug 21, 2006:
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Monday Aug 21, 2006 #
Strength (Calisthenics) 15:07 [2]
Legs and core.
Strength (Plyometrics) 11:46 [2]
Jumping forward and sideways off step stool.
Stretching warm up/down 6:00 [1]
Note
I found out today about a duathlon at Big Bone Lick SP, which is practically in my backyard here. Unfortunately, it's going to be on the same weekend as the Sprint Finals. So I'll have to choose, and orienteering will probably win out. I really don't feel that confident racing in my crappy bike anyway.
But the good news is that I may have found myself a 5k running test loop! The running portion of the race uses a 3.1 mile loop through the park. It's a course with some ups and downs on various surfaces (grass, trail, pavement, wobbly wooden bridge), so I think it'd be good as a training run. And it's so close to me! Perhaps I can run it once a month in a hard effort to gauge my fitness level.
I'm excited, and can't wait for my injury to heal fully so that I can start running regularly again!!!
But the good news is that I may have found myself a 5k running test loop! The running portion of the race uses a 3.1 mile loop through the park. It's a course with some ups and downs on various surfaces (grass, trail, pavement, wobbly wooden bridge), so I think it'd be good as a training run. And it's so close to me! Perhaps I can run it once a month in a hard effort to gauge my fitness level.
I'm excited, and can't wait for my injury to heal fully so that I can start running regularly again!!!
Sunday Aug 20, 2006 #
Strength (Calisthenics) 36:56 [2]
The groin is a bit sore today, perhaps just the tired kind from biking yesterday? I certainly don't recall doing anything that would aggravate it yet again.
So I'm just sticking to my light strength exercises. It's a shame I couldn't go run/bike/orienteer outside because it's absolutely gorgeous today!
So I'm just sticking to my light strength exercises. It's a shame I couldn't go run/bike/orienteer outside because it's absolutely gorgeous today!
Stretching warm up/down 6:04 [1]
Saturday Aug 19, 2006 #
Cycling (Stationary) 1:00:00 [3] 20.35 mi (20.4 mph)
max:167 rhr:60 slept:8.0 weight:57.6kg
Level 11, Hills, @90-100rpm.
Felt like a much harder effort, probably due to not having done any cardio work in a week.
Felt like a much harder effort, probably due to not having done any cardio work in a week.
Cycling warm up/down (Stationary) 15:30 [2] 4.82 mi (18.7 mph)
Level 5, manual, @100rpm.
An easier spin afterwards to loosening the legs a bit.
An easier spin afterwards to loosening the legs a bit.
Strength (Calisthenics) 15:00 [2]
Legs were pretty tired after biking, so I did a shorter version instead.
Strength (Plyometrics) 8:32 [2]
Jumps off step stool.
Stretching warm up/down 6:30 [1]
Friday Aug 18, 2006 #
Note
No soccer today, so some of us took the chance to go watch the Reds vs. Pirates at GABP. The offense was mostly nonexistent and they lost 3-7. But there were some spectacular fireworks after the game.
Strength (Calisthenics) 30:58 [2]
The usual for core and legs.
Stretching warm up/down 6:37 [1]
Thursday Aug 17, 2006 #
Note
I read Spike’s blog on Systematic Orienteering. It was a very good read. I appreciate all the work he did in translating Klas Karlsson's article, and then sharing it with everybody.
The theory is a sound one, and I think one that also applies to me personally, in regards to the development of my o’skills. Although I am not a “young” senior in age, I haven’t had that much experience running at the senior/elite level (note: I'm nowhere near this level yet in skills, just that my age classifies me there in A-meets). Come to think of it, I’ve only run a few Red courses, and maybe a few more Greens with OCIN. The rest of my O’ training/competition before this year has been on Orange. No wonder I’ve struggled so much on all those Blue courses thus far!!!
Conclusion: I think practicing this strategy - to orienteer systematically - will be very beneficial for me.
I’ve been trying to find that “optimal” o’speed in an effort to improve my orienteering, but don’t have a very good plan at how to go about doing it. After reading the article though, it seems systematic orienteering crystallizes the very things I’ve been looking for all along – slow down, read map, plan ahead, and minimize mistakes to create a smooth run in the woods.
At current state, I’m having much better success at the Sprints than any other disciplines, no doubt due to the easier navigations and shorter legs (less chances for big booms). Now I just have to put more focus and dedication into practicing systematic orienteering (verses just running fast), whenever I get a chance, at local meets or on my own. Hopefully, the light in my head will go on sooner, and I can better compete with the rest of the seniors.
The theory is a sound one, and I think one that also applies to me personally, in regards to the development of my o’skills. Although I am not a “young” senior in age, I haven’t had that much experience running at the senior/elite level (note: I'm nowhere near this level yet in skills, just that my age classifies me there in A-meets). Come to think of it, I’ve only run a few Red courses, and maybe a few more Greens with OCIN. The rest of my O’ training/competition before this year has been on Orange. No wonder I’ve struggled so much on all those Blue courses thus far!!!
Conclusion: I think practicing this strategy - to orienteer systematically - will be very beneficial for me.
I’ve been trying to find that “optimal” o’speed in an effort to improve my orienteering, but don’t have a very good plan at how to go about doing it. After reading the article though, it seems systematic orienteering crystallizes the very things I’ve been looking for all along – slow down, read map, plan ahead, and minimize mistakes to create a smooth run in the woods.
At current state, I’m having much better success at the Sprints than any other disciplines, no doubt due to the easier navigations and shorter legs (less chances for big booms). Now I just have to put more focus and dedication into practicing systematic orienteering (verses just running fast), whenever I get a chance, at local meets or on my own. Hopefully, the light in my head will go on sooner, and I can better compete with the rest of the seniors.
Strength (Calisthenics) 19:25 [2]
slept:3.5
Feeling really tired today, probably due to the lack of sleep. Arms are still kind of sore from the strength workout a couple of days ago, so I'm skipping the planned swim. Maybe I can do it tomorrow?
So, just continuing the legs and core exercises for now.
So, just continuing the legs and core exercises for now.
Strength (Plyometrics) 9:25 [2]
Jumping off a ~10" step stool, landing with the left foot. 3x20 forward jumps and 3x20 sideways (left) jumps. Relieved that no pain was felt in the groin on any of the landings. I haven't try pusing off with the left leg yet. That may come soon.
Stretching warm up/down 7:33 [1]
Wednesday Aug 16, 2006 #
Note
(rest day)
Taking the day off to enjoy some ATP tennis with Dad. Absolutely gorgeous day to be outside (85F, sunny, lower humidity)!
Got to see some pretty good tennis too. Roddick vs. Vligen. My first time ever watching pro tennis live! It's amazing how much pace Andy can generate off his racquet. He had a couple 140+mph aces and a bunch in the 130s. Too bad the match only last about 1.25hrs (Andy won in straight sets 4 & 4) because I would've enjoyed a longer battle.
Got to see some pretty good tennis too. Roddick vs. Vligen. My first time ever watching pro tennis live! It's amazing how much pace Andy can generate off his racquet. He had a couple 140+mph aces and a bunch in the 130s. Too bad the match only last about 1.25hrs (Andy won in straight sets 4 & 4) because I would've enjoyed a longer battle.
Strength (Calisthenics) 29:12 [2]
Continued legs and core exercises...
There's certainly some lingering tenderness, but it's hard to judge how much, if any, the groin has improved in the past few days. I certainly haven't done anything knowingly to re-aggravate it though. And no I won't be testing it anytime soon, at least not for another week. Not having soccer this week is certainly a good thing.
There's certainly some lingering tenderness, but it's hard to judge how much, if any, the groin has improved in the past few days. I certainly haven't done anything knowingly to re-aggravate it though. And no I won't be testing it anytime soon, at least not for another week. Not having soccer this week is certainly a good thing.
Stretching warm up/down 5:33 [1]
Tuesday Aug 15, 2006 #
Cycling (Stationary) 20:00 [3] 7.21 mi (21.6 mph)
weight:57.6kg
Warm up for the strength exercises.
Strength (Weights) 17:12 [3]
Upper body workout.
Strength (Calisthenics) 17:45 [2]
Various core and leg exercises.
Stretching warm up/down 7:15 [1]
Afterwards.
Monday Aug 14, 2006 #
Cycling warm up/down (Stationary) 20:00 [1] 7.12 mi (21.4 mph)
weight:58.2kg
Easy warm up before the strength exercises.
Strength (Weights) 14:55 [2]
Hips!
Adduction - 5x20@70#
Flexion - 3x15@50#
Extension - 3x15@70#
Abduction - 3x15@50#
Adduction - 5x20@70#
Flexion - 3x15@50#
Extension - 3x15@70#
Abduction - 3x15@50#
Stretching warm up/down 8:10 [1]
Afterwards.
Sunday Aug 13, 2006 #
Event: City to Surf
Strength (Calisthenics) 22:20 [2]
More legs and core exercises.
Saturday Aug 12, 2006 #
Strength (Calisthenics) 18:45 [2]
Various leg and core exercises, to try building up strength for the groin.
Stretching warm up/down 5:00 [1]
Note
After thinking more about it, I've resolved to give the groin some more r.i.c.e. (other than some light strengthening exercises) for the whole weekend to see if it'll speed up the rehabilitation process a bit.
We'll see come Monday if I'm ready to resume some light intensity training. I was digging around the net looking for treatments of mild groin strain. Rest is the obvious choice. Most sites I found also say that x-training (bike, swim) would be okay. Basically, as long as the groin doesn't hurt during those activities, it's allowed. Some kind of strength training is also advisable.
I do hate to lose whatever conditioning I've built up in the past couple months, but to think rationally even a whole week off shall not hurt/hinder it too much. In reality, I'm not shooting for any immediate goals (as in races/competitions), so there's no reason to keep training hurt and prolong the injury. The goal is to get well 100% asap, so that I can start building a base toward my Boston training. Of course I would love to continue making progress in my technical o' skills, but that's rather obvious given the purpose of AP.
We'll see come Monday if I'm ready to resume some light intensity training. I was digging around the net looking for treatments of mild groin strain. Rest is the obvious choice. Most sites I found also say that x-training (bike, swim) would be okay. Basically, as long as the groin doesn't hurt during those activities, it's allowed. Some kind of strength training is also advisable.
I do hate to lose whatever conditioning I've built up in the past couple months, but to think rationally even a whole week off shall not hurt/hinder it too much. In reality, I'm not shooting for any immediate goals (as in races/competitions), so there's no reason to keep training hurt and prolong the injury. The goal is to get well 100% asap, so that I can start building a base toward my Boston training. Of course I would love to continue making progress in my technical o' skills, but that's rather obvious given the purpose of AP.
Friday Aug 11, 2006 #
Running warm up/down (Road) 11:20 [2] 1.47 mi (7:43 / mi)
shoes: Asics Gel Cumulus VII
Warm up run around an apartment complex just behind the soccer facility. Legs felt fine and refresh!
Soccer (Indoor Game) 22:00 [4]
(injured) shoes: Addidas Soccer Cleats
Last game of the session. We managed a late goal (with 1:11 left) to score a 2:1 victory, thus climbing back to a .500 record. :) It's nice to end on a good note. We'll get a week off before switching leagues to a newer bigger facility.
The groin was hurting slightly on a couple of the sprints I did (yeah, stupid move I know). Hopefully two more weeks of rehab will cure it.
The groin was hurting slightly on a couple of the sprints I did (yeah, stupid move I know). Hopefully two more weeks of rehab will cure it.
Stretching warm up/down 10:00 [1]
Before and after the game.
Thursday Aug 10, 2006 #
Cycling warm up/down (Stationary) 13:00 [2] 3.84 mi (17.7 mph)
max:130 weight:57.2kg
Level 10, manual.
On a recumbent bike, with a different kind of setting. Just an easy warm up before the swim.
On a recumbent bike, with a different kind of setting. Just an easy warm up before the swim.
Swimming (Indoor Pool) 44:00 [3] 1.83 km (24:03 / km)
1600yd freestyle
300yd breaststroke
100yd backstroke
Can feel the groin occasionally during the breaststroke, but only slightly.
300yd breaststroke
100yd backstroke
Can feel the groin occasionally during the breaststroke, but only slightly.
X-Training (Water Running) 16:00 [3] 0.7 km (22:51 / km)
Well, I've seen a couple people here on AP do deep-water running exercise as a form of x-training while rehabilitating their injuries, so I figured I'd give it a shot. Only problem was I didn't do enough research before hand, and thus did the exercise wrong. :(
The pool I was swimming in is too shallow. It has a uniform depth of 3'-6" only! I was not aware that my feet weren't suppose to touch the pool floor, and proceeded to run 28 lengths (25m) of the pool, thinking to myself it was a good hard exercise.
The groin didn't hurt during, so that's a good thing. But in the future I'll have to find a deeper pool to run in.
The pool I was swimming in is too shallow. It has a uniform depth of 3'-6" only! I was not aware that my feet weren't suppose to touch the pool floor, and proceeded to run 28 lengths (25m) of the pool, thinking to myself it was a good hard exercise.
The groin didn't hurt during, so that's a good thing. But in the future I'll have to find a deeper pool to run in.
Strength (Weights) 25:00 [3]
Legs and lower back.
Strength (Calisthenics) 13:00 [2]
Abs, core.
Stretching warm up/down 8:45 [1]
Wednesday Aug 9, 2006 #
Event: Rocky Mountain 1000 Day
Note
(rest day)
Took today off from training. Though I was tempted to do something since my legs feel ok, it's probably better that I give them some rest.
Tuesday Aug 8, 2006 #
Cycling (Stationary) 57:00 [2] 20.55 mi (21.6 mph)
max:142 slept:6.5 weight:58.3kg
Level 11, Hills, @95-100rpm.
This whole biking thing is starting to get a bit dull, but I need to be patient about it in order to let the groin heal. Perhaps an off-day and/or alternative workout is in order?
This whole biking thing is starting to get a bit dull, but I need to be patient about it in order to let the groin heal. Perhaps an off-day and/or alternative workout is in order?
Stretching warm up/down 8:00 [1]
Note
Well, the drug's worn off, too bad the pain still remains. It's not as severe as last week but it's there alright.