Training Log Archive: hkleafIn the 28 days ending Feb 28, 2006:
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Tuesday Feb 28, 2006 #
Physical Therapy (2nd Session) 2:00:00 [1]
(injured) shoes: Asics Gel Old
Running (Road) 46:00 [4] 6.3 mi (7:18 / mi)
(injured) shoes: Asics Gel Cumulus VII
Mild weather (high 40s).
Ran the shorter of the two route choices as I arrived late. Brisk pace as I was playing catch-up. Joined the front group as it came around Brotherton on the longer route and ran in with them. Wore knee brace for the run and felt fine. There's only minimal pain post-run.
Running Spot --> Madison --> Obesrvatory --> Delta --> Erie --> Marburg --> Brotherton --> Madison --> Spot.
Stretching warm up/down 15:00 [1]
(injured)
Monday Feb 27, 2006 #
Running tempo (Treadmill) 45:00 [2] 4.29 mi (10:29 / mi)
(injured) shoes: Asics Gel Old
Stretching warm up/down 20:00 [1]
(injured) shoes: Asics Gel Old
Strength (Weights) 15:00 [3]
(injured) shoes: Asics Gel Old
Note
(injured)
Diagnosis: ITB Friction Syndrome and a Hypermobile Lateral Meniscus.
Same clicking can be felt in the knee during Dr. Cha's examination, but I told him that while I can feel the clicking myself, there's no pain associated with it whatsoever. That prompted the MRI and subsequently the diagnosis. Supposedly I am allow to continue my marathon training as normal, for as long as there's no pain (or that it's tolerable). I should mix in some x-training to lessen the stress though. Also, I'm to keep taking Naproxen, continue PT sessions with Dan, and be fitted with a knee brace for stabilization during hard activities.
Sunday Feb 26, 2006 #
Note
(injured) (rest day)
Saturday Feb 25, 2006 #
Running long (Road) 1:33:00 [3] 11.8 mi (7:53 / mi)
(injured) shoes: Asics Gel Landreth II
Great weather today (>40F and Sunny)
Glendale 2 loops
Ran at a comfortable <8:00/mile pace, which maybe becoming my anaerobic pace. Ran and chatted with Wendy most of the way, and also with Jill towards the end. They made the time pass by so much quicker on these long runs, 12 miles felt like nothing!
*Apparently I was favoring my left leg, although the knee felt okay during the run. Joe B. gave me an IT compression band to try on after the first loop. It did help eliminate the favoring of leg.
Stretching warm up/down 20:00 [1]
(injured)
Friday Feb 24, 2006 #
Soccer (Indoor League) 20:00 [5]
(injured) shoes: Addidas Soccer Cleats
Stretching warm up/down 10:00 [1]
(injured)
Thursday Feb 23, 2006 #
Physical Therapy (1st Session) 30:00 [1]
(injured)
Initial diagnosis: tight IT Band and a possible meniscus tear in left knee.
There were some clicking in the knee as he was moving it and twisting it around during the eval. Dan is referring me to Dr. Cha at Beacon Orthopedics to get X-Rays and MRI done on the knee to confirm the meniscus tear. If the results are positive, then an arthroscopic surgery will be needed, meaning my marathon training will run into a major road block :(
In the mean time, I'll begin physical therapy with him (12 sessions total) to calm down the inflammation on the IT Band.
Wednesday Feb 22, 2006 #
Note
(injured) (rest day)
Called Oxford Physical Therapy to set up an injury screening appointment with Dan Brauning tomorrow (Thurs). He supposedly is offering the training group a free evaluation. So one way or another, I'm going to find out what's wrong with my knee.
Tuesday Feb 21, 2006 #
Running (Road) 57:00 [3] 6.0 mi (9:30 / mi)
(injured) shoes: Asics Gel Landreth II
Chilly but dry. Took it slow to test the knee, which was tight at first but was fine once I warmed up. Tonight was my first time out running with the new Asics Gel Landreth. They're pretty comfortable.
Newport-On-The-Levee --> Downtown Cincy --> Covington --> Newport
* Knee was slightly sore post-run.
Stretching warm up/down 5:00 [1]
(injured)
Monday Feb 20, 2006 #
Note
(injured) (rest day)
Sunday Feb 19, 2006 #
Running warm up/down (Grass) 10:00 [1] 0.5 mi (20:00 / mi)
(injured) shoes: Silva O' Spikes (Rubber)
Stretching warm up/down 20:00 [1]
(injured)
More ice and stretch after the race.
Orienteering race (A-Meet Blue) 2:37:00 [3] **** 9.88 km (15:53 / km) +365m 13:25 / km
spiked:15/19c (injured) shoes: Silva O' Spikes (Rubber)
Cold (mid 30s), but dry. Grounds still damp from the rain yesterday.
Had sharp pain in left knee during the run, especially on the slopes. Pain is least sharp when bending of the knee is minimal. Couldn't push off much with the left leg. Had to stop and walk/slow jog most of the course.
1-Direct bearing.
2-Crossed the creek, up the slope, then followed trail to top of spur along red line to control.
3-Headed S and found reentrant up to control.
4-Ran W on road to trail. Then around spur and S to control.
5-Wanted a direct bearing but drifted N of line around swamp/lake to control.
6-Almost a direct bearing. Went a bit W around spur to control.
7-Direct bearing.
8-Direct bearing to trail. Then off trail, contoured and drifted a line below control.
9-Went just S along red line to trail. Over ran trail to top of spur, then contoured ENE. Miscounted reentrants and went in wrong one NE of control. Lost 3-5 minutes.
10-Went NE up spur to road, then down E side of spur on other side to control.
11-Contoured mostly around the big spurs to cut out excess climb.
12-Crossed road, then up the trail to bend. Stayed on trail too long (extra 250m), resulting in unnecessary climb up "Indian Mountain." Relocated and went straight to control.
13-Direct bearing.
14-Looked to run straight E, but misread landscape after crossing creek and ended up N of knolls NW of control. Lost 5:00.
15-Red line to trail up hill, then contoured to control.
16-Ran trail through saddle to control.
17-Contoured roughly along hill side to control.
18-Distracted by another runner in front, drifted W of red line along knoll top and visited 2 wrong controls before relocating.
19-Contoured NW to trail. Dropped clue sheet and punch card heading into control. Had to backtrack to retrieve them. Lost 5-10 minutes.
Overall a much cleaner run than yesterday, though at a much slower pace due to the injury. Just glad to finish within the time limit today.
Saturday Feb 18, 2006 #
Running warm up/down (Off trail/Road) 10:00 [2] 0.5 mi (20:00 / mi)
(injured) shoes: Silva O' Spikes (Rubber)
Stretching warm up/down 20:00 [1]
(injured)
Orienteering race (A-Meet Blue) 3:07:00 [4] **** 9.6 km (19:29 / km) +355m 16:26 / km
spiked:10/16c (injured) shoes: Silva O' Spikes (Rubber)
~40F, intermitten rain.
1-unusually long leg (from my previous experience). Took my time to get there, but hit it pretty clean.
2-stopped too soon before the control. Lost a couple minutes there.
3-went down wrong reentrant and adding 3 extra lines of climb.
4-tried to follow the red line but misread the reentrant and got disoriented. Probably took an extra 20-30 minutes to finally relocate and find the bag.
5-Ran up the spur, east on road, and north down the knoll.
6-Ran NE down slope to path till just past the steep part of reentrant, then bear N to control.
7-Took straight bearing.
8-Avoided the extra climb and ran around the spur to the big valley. Then bore S to control.
9-Followed the spur up to road but drifted too far W. Then proceeded to run down wrong spur looking for control. Tried relocating twice before figuring out what I did wrong. Probably lost 20-30 minutes there.
10-Followed trail to S of knoll.
11-Went E to creek junction, then N along creek to control.
12-Took straight bearing.
13-Tried to take a straight bearing, but drifted N of red line. Or was it S? Not really sure what happened there. Lost >30 minutes running in circles failing at relocatiing myself. Finally had Steve Barnhart run by to tell me where I was.
14-Again tried a straight bearing and miss. Probably drifted N of control, then went a line below and passed by it heading S.
15-Across the creek and onto the trail W, then took straight bearing from trail junction.
16-Trail.
Very disappointing results. Even though it was unfamiliar terrain for me, I just lost my head out there and made a lot of dumb mistakes. Came in 7:00 overtime, so result wasn't even listed :(
Left knee is very sore. For the first time noticeable pain can be felt during the run. Ice and stretch back at the hotel.
Friday Feb 17, 2006 #
Note
(rest day)
Thursday Feb 16, 2006 #
Volleyball (Indoor pick up) 1:40:00 [3]
Knee felt good today, but overall my legs are tired from the weights workout yesterday.
Stretching warm up/down 20:00 [1]
Wednesday Feb 15, 2006 #
Strength (Weights) 40:00 [4]
(injured) shoes: Asics Gel Old
Tried to ride the bike, but knee was too sore when bending.
Tuesday Feb 14, 2006 #
Running (Road) 57:26 [4] 8.0 mi (7:11 / mi)
(injured) shoes: Asics Gel Cumulus VII
Mild (low 50s) condition.
Running Spot --> Grandin --> Edwards --> Erie (30:00 turnaround) --> Madison --> Spot
A semi hill run. Started low and eased into a faster pace after the turnaround. Ran with Joe B. and Lauren on the back route. He pushed us pretty hard on all the uphills.
Had a slight pain in the left knee (IT Band) post-run.
Missed Marianne Pusz's clothing clinic before the run.
Stretching warm up/down 10:00 [1]
shoes: Asics Gel Cumulus VII
Monday Feb 13, 2006 #
Basketball (Indoor pick up) 1:20:00 [4]
Stretching warm up/down 10:00 [1]
Sunday Feb 12, 2006 #
Note
(rest day)
Saturday Feb 11, 2006 #
Running long (Road) 1:13:28 [4] 10.3 mi (7:08 / mi)
(injured) shoes: Asics Gel Cumulus VII
Cool day, but had clear sky. Great running condition!
Newport-On-The-Levee 3 Loops (3.1mi/3.3mi/3.9mi)
Brisk 7:08/mile pace with water and GU stops in-between loops. First time trying the GU. The consistency is a bit thick for my taste, but I think it did help with maintaining my level of energy throughout the run.
Tried playing catch-up to the front group to no avail. Ran with John for most of the way.
*Left knee tightened up again post-run. Will need to stretch and ice it.
Stretching warm up/down 25:00 [1]
Note
Friday Feb 10, 2006 #
Soccer (Indoor League) 30:00 [5]
shoes: Addidas Soccer Cleats
Stretching warm up/down 15:00 [1]
Thursday Feb 9, 2006 #
Cycling (Stationary) 30:00 [2] 10.8 mi (21.6 mph)
Strength (Weights) 45:00 [3]
Stretching warm up/down 5:00 [1]
Note
weight:57.8kg
Left knee was a bit tight at the beginning, but felt okay otherwise.
Wednesday Feb 8, 2006 #
Note
(rest day)
Tuesday Feb 7, 2006 #
Running hills (Road) 1:01:00 [4] 4.0 mi (15:15 / mi)
(injured) shoes: Asics Gel Cumulus VII
Hill workout in Eden Park (Williams YMCA <--> Eden Park)
3 reps of short, medium, and long hill run, plus another long hill, all @7-8 min/mi pace.
Great run! Ryan really pushed us hard tonight.
*Knee seemed fine as pain is subsiding. Also no more lower shin pain :)
Stretching warm up/down 10:00 [1]
Note
Monday Feb 6, 2006 #
Note
(injured) (rest day)
Sunday Feb 5, 2006 #
Note
(rest day)
Saturday Feb 4, 2006 #
Running long (Road) 1:22:00 [2] 9.14 mi (8:58 / mi)
(injured) shoes: Asics Gel Cumulus VII
Very cold and rainy. The pullover windbreaker was great in keeping the rain off me, but it got to be too warm running with it on.
Lunken Terminal --> Fairfax --> Hyde Park --> Mt. Lookout (Delta) --> Eastern --> Lunken.
Ran it at an easy pace of 9:00/mile. I think this may be close to my anaerobic pace.
*Pain in my shins have subsided with the new shoes, but the left knee pain still persists after the run.
Stretching warm up/down 10:00 [1]
(injured)
Orienteering race (Club Meet - Sprints) 34:51 [5] *** 2.9 km (12:01 / km) +75m 10:38 / km
spiked:11/12c (injured) shoes: Silva O' Spikes (Rubber)
34F and Snowing! Very cold and very wet!
South course was the trickiest of the 3 courses there, with a couple "butterfly" legs where you visit the same control twice.
Went too low going into #6 and missed the flag (hidden behind root stock). Had to relocate from #7. Lost about 9:00 as the result. Probably could've taken better route choice to #11 as well.
Orienteering race (Club Meet - Sprints) 28:08 [5] *** 2.9 km (9:42 / km) +65m 8:43 / km
spiked:10/11c (injured) shoes: Silva O' Spikes (Rubber)
Freezing temperature, and snowing ever heavier! Not the greatest combination as my O' spikes don't get much traction on ice.
North course was a better run. Had a 2:30 mistake right off the bat as I was more excited about running fast than reading the map correctly. Took it slow to #4 and hit it cleanly. Could've taken a more direct route to #11 also.
Orienteering race (Club Meet - Sprints) 19:53 [5] *** 2.4 km (8:17 / km) +50m 7:30 / km
spiked:13/13c (injured) shoes: Silva O' Spikes (Rubber)
I was soaking wet by now. My hands are frozen and my legs are tired. The knee is also a bit painful.
West Course was the easiest of the three - more or less of a pure sprint (even for my level). Took a more round about way to #1, costing me 0:50 to the leaders. Had a bit of a misread before crossing the bridge to #3 (thought there was an under-passageway) that added an extra 0:30. Could've taken a more direct route to #9 as Kenny had 0:13 on me there.
Overall, it's still the best of my 3 runs today.
Note
(injured)
Stretching warm up/down 15:00 [1]
(injured)
Friday Feb 3, 2006 #
Soccer (Indoor League) 30:00 [5]
(injured) shoes: Addidas Soccer Cleats
Stretching warm up/down 15:00 [1]
Thursday Feb 2, 2006 #
Running (Road) 50:00 [3] 6.0 mi (8:20 / mi)
(injured) shoes: Asics Gel Cumulus VII
Temperature wasn't too low, but it's rainy.
Running Spot --> Madison --> Observatory --> Delta --> Erie (turnaround at Tennis court) --> Madison --> Spot.
*After the run, outside part of my left knee is hurting for an unknown reason.
Stretching warm up/down 10:00 [1]
(injured)
Wednesday Feb 1, 2006 #
Running tempo (Road) 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Asics Gel Cumulus VII
Note
The old Asics are too worn and provide very little cushioning. This causes my feet to over-pronate and may have attributed to my shin problems. So I traded in my new Speedstar for the Cumulus, and also purchased a pair of new Landreth. They are supposed to provide extra protection/cushion for my longer runs that are coming up.
Stretching warm up/down 10:00 [1]