Training Log Archive: hkleafIn the 30 days ending Jun 30, 2007:
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Saturday Jun 30, 2007 #
Running warm up/down (Road) 10:26 [2] 1.3 mi (8:02 / mi)
shoes: Brooks Glycerin 4
Warm up run from car to start at Ault Park.
Running race (Road) 23:53 [5] 4.0 mi (5:58 / mi) +67m 5:41 / mi
shoes: Brooks Glycerin 4
The Hyde Park Blast - This 4-mile race is one of the bigger summer races in Cincy, with over 1300 runners and walkers. It's also one of the few races with prize money so it attracts a small but decent field of elites every year. Since I've been recovering from the month-long battle with an ankle sprain and then tibial tubercle pain, I didn't harbor hopes for competing in the race. The original plan was to treat this as a tempo run, so that I would at least have a quality workout from it.
This morning, I awoke to cloudy skies and mild temps. Rain looked imminent but never materialized. This weather was a great help to my performance later. I parked my car about half-way between the start and finish so that I'd have a proper warm up and cool down. As I had no plans to race hard nor expectations to do well, there were no signs of nevousness at the start. I went out in a fast but relaxed pace, making a conscious effort not to over-exert myself. I decided to focus on my running form, particularly on the downhills, since the course was a hilly one, with a constant gradient one way or another. This proved to be a good strategy as I've never felt more comfortable with my downhill running! At the half-way point of the race, my split was 12:08. This was slightly faster than my T-pace, but I was feeling quite comfortable - nothing was hurting, so I just kept at it. The third mile (5:58) was almost all downhill. Then came The Hill. I made a charge up it passing a bunch of people, and just tried to hold onto my place after that. I managed to cross the finish at 23:53, and unknowingly secured a top-three result (minus the elite field) in my age group! The overall winner ran a ridiculous (to me, anyway) 18:55 to take home a nice prize. I felt great. Both the ankle and knee were fine. Lungs were working hard up Handesyde, but other than that, it wasn't quite an all-out effort. The weather played a huge role. My improved downhill running was also a great help. Sneaking in with an age-group award was surprising, particularly when taken into account my physical shape. Perhaps all the fast runners in my group were too busy Saturday, but regardless of placements/awards, this was a good performance for me. Now I just need to stay healthy in order to get better!
6:04, 6:04, 5:58, 5:47
This morning, I awoke to cloudy skies and mild temps. Rain looked imminent but never materialized. This weather was a great help to my performance later. I parked my car about half-way between the start and finish so that I'd have a proper warm up and cool down. As I had no plans to race hard nor expectations to do well, there were no signs of nevousness at the start. I went out in a fast but relaxed pace, making a conscious effort not to over-exert myself. I decided to focus on my running form, particularly on the downhills, since the course was a hilly one, with a constant gradient one way or another. This proved to be a good strategy as I've never felt more comfortable with my downhill running! At the half-way point of the race, my split was 12:08. This was slightly faster than my T-pace, but I was feeling quite comfortable - nothing was hurting, so I just kept at it. The third mile (5:58) was almost all downhill. Then came The Hill. I made a charge up it passing a bunch of people, and just tried to hold onto my place after that. I managed to cross the finish at 23:53, and unknowingly secured a top-three result (minus the elite field) in my age group! The overall winner ran a ridiculous (to me, anyway) 18:55 to take home a nice prize. I felt great. Both the ankle and knee were fine. Lungs were working hard up Handesyde, but other than that, it wasn't quite an all-out effort. The weather played a huge role. My improved downhill running was also a great help. Sneaking in with an age-group award was surprising, particularly when taken into account my physical shape. Perhaps all the fast runners in my group were too busy Saturday, but regardless of placements/awards, this was a good performance for me. Now I just need to stay healthy in order to get better!
6:04, 6:04, 5:58, 5:47
Running warm up/down (Road) 8:22 [1] 0.9 mi (9:18 / mi)
shoes: Brooks Glycerin 4
Cool down - from HP Square back to car.
Stretching warm up/down 15:00 [1]
Before and after.
Friday Jun 29, 2007 #
Swimming (Indoor Pool) 40:00 [2] 1.83 km (21:51 / km)
4x500yds free, with ~2min break inbetween sets. I also take a short breather (<10s) after each 100yds.
Tried focusing on my strokes - extending arms before entry, bending elbows when pulling, and "zip line" drill bringing the arms forward. Speeds were fairly consistent @10min per set. Slowed down slightly in the last set. Will have to work my way up to 1hr eventually.
Tried focusing on my strokes - extending arms before entry, bending elbows when pulling, and "zip line" drill bringing the arms forward. Speeds were fairly consistent @10min per set. Slowed down slightly in the last set. Will have to work my way up to 1hr eventually.
Stretching warm up/down 2:00 [1]
Only managed a couple short minutes of stretching right after swim.
Thursday Jun 28, 2007 #
Note
39th Annual RCGC All Comers Cross Country Series
Cycling (Stationary) 1:00:00 [2] 21.67 mi (21.7 mph)
weight:57.7kg
Level 11, Hills, 596c.
Thunderstorm and traffic washed out any hope for a tune up run at the track. So just spinning and sweating off a puddle in the gym instead.
Thunderstorm and traffic washed out any hope for a tune up run at the track. So just spinning and sweating off a puddle in the gym instead.
Stretching warm up/down 15:00 [0]
Wednesday Jun 27, 2007 #
Stretching 20:00 [0]
Tuesday Jun 26, 2007 #
Running (Road) 44:45 [2] 5.0 mi (8:57 / mi)
shoes: Pearl iZumi Float
Blast training group run from Crossroads. Had to wait out a bit for the thunderstorm to pass. Even though the temps cooled off with the rain, it's not a great sensation running with the warm steam oozing off the pavements. Anyway, another easy run, which seems to be all I've managed to do lately.
Monday Jun 25, 2007 #
Note
(rest day)
Scheduled rest day - the one day of the week I manage to stick to my training plan!
Sunday Jun 24, 2007 #
Strength (Paddling) 20:00 [2]
Decided to skip the ARDF due to rain and time constraints. Amazing how my laziness and lack of motivation is dictating things this week. At least I did manage to do some paddling on our 3-hr canoe trip down the Little Miami. The sky was spitting as us occasionally, but no lightning and thunder to be found. Good times was had by all.
Stretching 15:00 [0]
Saturday Jun 23, 2007 #
Running (Road) 39:19 [3] 4.0 mi (9:50 / mi)
shoes: Brooks Glycerin 4
Blast training group run. Perfect morning weather. Pre-running of the Blast's course. Decided I would be the time keeper for the group, so I stopped at the mile markers and read out splits. Sort of ran this as 3x 1 mile intervals, with a cool down last mile to wrap up.
7:47, 5:57, 5:23, ???
Pretty tiring by the end. At least the tibia wasn't sore during the run.
7:47, 5:57, 5:23, ???
Pretty tiring by the end. At least the tibia wasn't sore during the run.
Stretching 15:00 [0]
Friday Jun 22, 2007 #
Stretching 15:00 [0]
Was planning to attend the night-o, but storms were in the forecast and my inner-slug won out, so yeah another day of relative inactivity.
Thursday Jun 21, 2007 #
Note
39th Annual RCGC All Comers Cross Country Series
Stretching 15:00 [0]
No exercises today as work got in the way. I did however kept up with my stretching regimen - Hamstrings, quads, calves, and hips.
Wednesday Jun 20, 2007 #
Note
(rest day)
Caroline's heading back to the Northeast, so I skipped training to attend her farewell party.
I did go to the weekly free injury clinic at the Spot beforehand to get my problematic L tibia checked out. The PT says I have tibial tubercle pain. The likely cause is a change in my mechanics from the sprained ankle. I also have very tight muscle tendons (esp. hamstrings) that could cause the patella tendon to pull and be inflamed. The remedy for now is to ice and stretch a lot. Wearing a patella strap around the L knee during exercises may also help relieve pressure. If that doesn't work, perhaps additional help from PT (ultra sound, deep tissue massages, etc.) would be needed. I tried to do some research online, but outside of tibial tubercle fractures, Osgood-Schlatters disease is the only common injury I can find related to tibial tubercle pain. Whatever I have, it doesn't look to be serious, and I can continue my training through it. I'll just limit my running mileage and also be extra diligent about doing my stretching and strength daily. Something else I didn't know, apparently I underpronate when I walk. Think I'll do a formal gait analysis at next month's clinic to confirm.
Outside of the PT assessment, I also received a Structural Fingerprint Exam and muscle activation. The scan of my feet reveals I'm bearing more weight along the outside of my mid-foot than a "normal" person. Perhaps because of my bow-leggedness? This is more prominent with my L foot. Injury related? Dr. J Byers also said my q-joint(?) in L knee is not aligned correctly. He suggested a chiropractor and massages. Hmm... lots to think about.
I did go to the weekly free injury clinic at the Spot beforehand to get my problematic L tibia checked out. The PT says I have tibial tubercle pain. The likely cause is a change in my mechanics from the sprained ankle. I also have very tight muscle tendons (esp. hamstrings) that could cause the patella tendon to pull and be inflamed. The remedy for now is to ice and stretch a lot. Wearing a patella strap around the L knee during exercises may also help relieve pressure. If that doesn't work, perhaps additional help from PT (ultra sound, deep tissue massages, etc.) would be needed. I tried to do some research online, but outside of tibial tubercle fractures, Osgood-Schlatters disease is the only common injury I can find related to tibial tubercle pain. Whatever I have, it doesn't look to be serious, and I can continue my training through it. I'll just limit my running mileage and also be extra diligent about doing my stretching and strength daily. Something else I didn't know, apparently I underpronate when I walk. Think I'll do a formal gait analysis at next month's clinic to confirm.
Outside of the PT assessment, I also received a Structural Fingerprint Exam and muscle activation. The scan of my feet reveals I'm bearing more weight along the outside of my mid-foot than a "normal" person. Perhaps because of my bow-leggedness? This is more prominent with my L foot. Injury related? Dr. J Byers also said my q-joint(?) in L knee is not aligned correctly. He suggested a chiropractor and massages. Hmm... lots to think about.
Tuesday Jun 19, 2007 #
Running (Mixed Road/Grass) 44:09 [2] 5.2 mi (8:29 / mi)
shoes: Pearl iZumi Float
Blast training group run from the Spot. Weather was much more pleasant after the storm came thru.
Stretching warm up/down 2:00 [1]
Monday Jun 18, 2007 #
Swimming (Outdoor Pool) 10:00 [2] 0.5 km (20:00 / km)
Met Chris and others at the Blue Ash Rec Center for an informal swim clinic. Discovered some flaws in my strokes that I can improve upon.
Sunday Jun 17, 2007 #
Orienteering (Control Setting) 1:10:47 [3] *
spiked:34/34c shoes: Icebug MR BUGrip
Got to the park early to finish setting the rest of the stands. Then Matthew showed up with the SI units. So I grabbed the flags and set off into the woods once again. Couldn't get everything done before the start of the trail race, but I probably would've been sick of running those hills anyway.
Orienteering (Control Pickup) 12:00 [2] *
spiked:5/5c shoes: Icebug MR BUGrip
Control pickup after the event. David, Katie, and Matthew all chipped in to help, so I was left with only 5 controls to collect. Thanks!
Saturday Jun 16, 2007 #
Running (Mixed Road/Grass) 51:02 [2] 6.0 mi (8:30 / mi)
slept:5.0 shoes: Pearl iZumi Float
Blast training group run in Glendale. Similar to Tue we did 10' warm up, followed by 2' on / 2' off, and ended with a 1mi. cool down. Pleasant morning, before the sun really heat things up.
Cycling (Stationary) 45:06 [2] 14.31 mi (19.0 mph)
ahr:143
Level 8, then 9, Manual, 521c.
Had some time to kill before meeting Matthew at the Copy Shop, so went to check out the new gym in West Chester. What a nice facility they have there.
Had some time to kill before meeting Matthew at the Copy Shop, so went to check out the new gym in West Chester. What a nice facility they have there.
Stretching warm up/down 10:00 [1]
Running (Trail) 46:08 [3] 5.54 km (8:20 / km) +138m 7:24 / km
shoes: Icebug MR BUGrip
7pm. Got done printing maps in Oxford. Picked up equipments from Matthew's. Then it's back to French Park to re-hang tapes for tomorrow's trail race. Pretty much all of my work from last week had been tampered with by various park users. This felt more like an interval session, as there were fast running w/ periods of rest inbetween.
Orienteering (Control Setting) 42:14 [2] **
spiked:14/14c shoes: Icebug MR BUGrip
After marking the trails, I set out the wood controls for tomorrow's sprints. There's a wedding at the French House and adjacent lawn, so I'll have to wait till the morning to set the rest of the open controls. Mostly going on map memory. Tried out some different approaches, and discovered a couple of potentially faster route choices. Pretty tired and stinky by now. Just couldn't quite keep up with the running effort.
Friday Jun 15, 2007 #
Cycling (Stationary) 40:00 [2] 13.87 mi (20.8 mph)
weight:56.7kg
Level 11, Hills, 384c.
Stretching warm up/down 5:00 [1]
Thursday Jun 14, 2007 #
Note
After running thru terrain w/o problem yesterday, I'm going to take myself off the injured list for now. Flexibility in the L ankle isn't all the way back yet, but the soreness and swelling are gone. It'll just take some more strength sessions to rehab it back to full health.
Right now, I'm more concerned about the inflamed L tibial plateau. The pain hasn't gotten worse, but it hasn't gone away either. I may seek some professional opinions if the problem persists.
Right now, I'm more concerned about the inflamed L tibial plateau. The pain hasn't gotten worse, but it hasn't gone away either. I may seek some professional opinions if the problem persists.
Orienteering (Vetting) 16:06 [3] *** 2.54 km (6:20 / km) +90m 5:23 / km
spiked:16/16c shoes: Asics Gel Cumulus VII
80s, sunny - after a round of revision, test running Sprint 2 again. I think I like this version better. Bumped into the girls, who were in the middle of their 90' trail run. Afterwards, spent a little more time walking around the open meadows to study Vladimir's mapping.
Stretching warm up/down 2:00 [1]
Swimming (Indoor Pool) 22:30 [2] 0.91 km (24:37 / km)
weight:57.2kg
A quick 1000 yards swim in the lap pool. Didn't kick much this time, so the ankle wasn't bothersome. Mainly focused on breathing thru both sides and pulling water. Noticed my stroke rate was pretty low. Is that ok?
Wednesday Jun 13, 2007 #
Orienteering (Vetting) 12:03 [4] *** 2.1 km (5:44 / km) +78m 4:50 / km
spiked:13/13c shoes: Asics Gel Cumulus VII
90F, sunny - Test running the sprints at French Park in the early evening. Still lots of people out and about, walking their dogs, having a picnic...
Orienteering (Vetting) 18:21 [3] *** 2.61 km (7:02 / km) +96m 5:56 / km
spiked:12/14c shoes: Icebug MR BUGrip
Test running Sprint 2. Runnability is still good, even in the light green. I just wasn't running as fast this time.
Strength 30:00 [3]
A bit of everything.
Tuesday Jun 12, 2007 #
Running (Mixed Road/Grass) 33:58 [2] 4.15 mi (8:11 / mi)
shoes: Pearl iZumi Float
85F, sunny, low RH% - Blast trainin group run from the Spot. Two simple loops. First 10' as warm up, then 2' on / 2' off the rest of the way. My inflamed tibial plateau is still a bit sore, but not as bothersome today.
Stretching warm up/down 4:00 [1]
Post-run stretch before heading across the street for the cookout at Owl's Nest.
Monday Jun 11, 2007 #
Note
(rest day)
Scheduled rest day. Legs feel pretty good despite the long day yesterday.
Sunday Jun 10, 2007 #
Event: SMOC Pontiac Lake
Running (Mixed Trail/Grass) 49:21 [2] ** 5.54 km (8:54 / km) +138m 7:55 / km
shoes: Icebug MR BUGrip
75F, sunny - another perfect day, but had too much to do to make the trek north for a run at Pontiac Lake. Instead I went to French Park to put out streamers for next week's trail race. Since we haven't had too much rain here, the trails are all in good shape. Water level of the creek is just low enough for dry crossings hopping from rock to rock. There will be 5 such crossings in the race, so things could get interesting if we can some rain this week.
Total time spent was 65:48. I will discount 25% of it for standing around tying tapes. The rest consisted of a mixture of fast walk, jog, and medium pace run.
Total time spent was 65:48. I will discount 25% of it for standing around tying tapes. The rest consisted of a mixture of fast walk, jog, and medium pace run.
Orienteering (Field Checking) 1:41:47 [1] ***
shoes: Icebug MR BUGrip
After my route-marking duties, I went around the park again. This time to scope out possible control locations for a local meet. Most of the woods here aren't that enjoyable (runnable) in the summer, so it'll be a bit of the challenge setting courses here. I found all but 2 of the controls just fine, but at a walking/jogging pace things tend to be much easier. Despite going thru some medium greens, yellow w/ green slash, and thorny patches, I had a good time myself! I will have to revise the courses and make them more runnable.
Total time spent was 156:36. I'll discount 35% for standing around.
Total time spent was 156:36. I'll discount 35% for standing around.
Running (Mixed Road/Grass) 33:10 [1] 2.7 mi (12:17 / mi)
shoes: Pearl iZumi Float
11:30p - Late night jog around the neighbourhood with my Uncle after a big dinner. He's leaving for HK tomorrow and wanted to get in one last exercise. Nice and mild out. Probably didn't even break a sweat.
Ankle and tibia are both fine with the long sessions at low intensity. I shall turn to x-training for my cardio workout in the meantime.
Ankle and tibia are both fine with the long sessions at low intensity. I shall turn to x-training for my cardio workout in the meantime.
Strength 8:00 [2]
Ankles.
Saturday Jun 9, 2007 #
Running (Road) 47:48 [2] 5.0 mi (9:34 / mi)
shoes: Pearl iZumi Float
70s, sunny - Blast training group run from Ault Park in awesome weather this morning. Missed out on a chance to join Joe and his gang for the before and after bike ride. Taking it easy once again due to the pain at the top of my L tibia. Worked with Sarah on downhill running forms.
*time is as best I can remember... forgot to stop my watch!
*time is as best I can remember... forgot to stop my watch!
Cycling (Road) 20:01 [2] 4.78 mi (14.3 mph)
80F, sunny - to the barber shop and back.
Thursday Jun 7, 2007 #
Running (Mixed Road/Trail) 46:58 [2] 5.67 mi (8:17 / mi)
shoes: Pearl iZumi Float
Upper 80s, sunny - Solo run from Hyde Park in the heat. Wasn't exactly motoring along as pain at the top of my left tibia kept persisting. It got better as my leg warmed up, but returned again at the end of the run.
Wednesday Jun 6, 2007 #
Note
Drive back to Cincy... but not before a lot of walking around in St. Louis - Laumeier, Forest Park, Art Museum, A-Busch Brewery - with Mom. A very fun day. Weather was cooperating, too.
Tuesday Jun 5, 2007 #
Cycling (Stationary) 30:00 [4] 9.7 mi (19.4 mph)
In St. Louis to attend my cousin's graduation. After dinner, I went to see what the hotel gym (Kirkwood Best Western) has to offer. There were only 3 machines - a recumbent bike, an elliptical, and an old looking treadmill - plus some 2lbs dumb bells. I didn't want to run, so my options were limited.
Tried the "climb" setting on the bike, and set the resistance at half of max. But it got so tough towards the end I had to drop it down to the lowest level. Still I couldn't churn out a cadence higher than 75! I guess the 434c. burned in 30min is evidence.
Tried the "climb" setting on the bike, and set the resistance at half of max. But it got so tough towards the end I had to drop it down to the lowest level. Still I couldn't churn out a cadence higher than 75! I guess the 434c. burned in 30min is evidence.
X-Training (Elliptical) 31:00 [3] 5.72 mi (5:25 / mi)
Level 5, Random, ?c.
Stretching warm up/down 10:00 [1]
Strength (Calisthenics) 15:00 [2]
One-legged squats, ankles, and core.
Sunday Jun 3, 2007 #
Note
(rest day)
More storms coming thru in the afternoon spoilt my plan of riding yet again.
Saturday Jun 2, 2007 #
Running hills (Road) 50:00 [2] 5.43 mi (9:12 / mi)
shoes: Pearl iZumi Float
Blast training group hill run from UC. Pretty tough little route with a final climb of Straight Street. Didn't run it hard to protect the ankle, but that wasn't what bothered me. There's this little pain around the upper outer L shin that won't go away. It's been persisting since the 5k. Other than that, everything felt great. Would've loved to run this route again at my normal pace to get the proper training effects.
*time is an estimate since I stopped my watch at a light and forgot to start it back up again...
*time is an estimate since I stopped my watch at a light and forgot to start it back up again...
Stretching warm up/down 4:00 [1]
Post-run, while chatting w/ Erin.
Swimming (Indoor Pool) 11:00 [2] 0.5 km (22:00 / km)
Quick swim at the super nice UC RecCenter pool. I cut short the session because the ankle was bothering me a bit kicking in the water. Who would've thought? Next time I'll try swimming w/ a pull buoy...
Going in the warm whirlpool afterwards for a water massage helped ease the leg pain somewhat.
Going in the warm whirlpool afterwards for a water massage helped ease the leg pain somewhat.
Strength (Bosu) 5:00 [2]
After a buffet brunch at the cafeteria, we headed back to check out other facilities at the RecCenter. I took the chance to use the "Bosu" to work on some ankle/lower leg strengthening. It is so much harder to balance on that thing compared to my primitive stand on a pillow method! With the ankle soreness mostly gone, I think I can start my strength rehab now.
X-Training (Climbing) 5:00 [3]
Before leaving the place, Joe, Megan, Valerie, and I tried out the indoor climbing wall. It was my first time ever doing such a thing, so it was a bit scary yet exciting at the same time. I didn't rent those fancy climbing shoes and just used my good old running shoes instead. But it turned out alright. I picked two of the easier ascents on the 40' wall and made it to the top on both. Although I needed some help along the way, especially on the 2nd climb. They told me to use my legs to push, which I did mostly. However, my forearms still got that tired burning sensation each time I completed my climb. I even worked up a sweat and got my heart racing (possibly more than I did on my run earlier!). It was a good fun workout. :)
Note
I was going to make it an all-sports kinda day, capping the afternoon with a bike ride. But just as we were leaving the RecCenter, the skies opened up! So instead I just some maintenance work and got the bike ready for the road.
Friday Jun 1, 2007 #
Running (Road) 29:36 [1] 2.61 mi (11:21 / mi)
shoes: Pearl iZumi Float
82F, partly cloudy - Ran the neighborhood 88 loop backwards with Uncle Kit, whose visiting from HK. Used the soft elastic wrap for my ankle, and it was fine.