Training Log Archive: hkleafIn the 31 days ending Aug 31, 2006:
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Thursday Aug 31, 2006 #
Note
APOC 的提早報名在今天要截止了！ 雖然很想襯這機會回港探望祖母和好友， 但因不知可否拿到假期， 所以不能作確實的打算。 相信機票亦不會便宜吧！
Strength (Calisthenics) 34:00 [2]
The usual - legs, hips, and core.
Strength (Free Weights) 27:24 [3]
Upper body.
Stretching warm up/down 7:00 [1]
Wednesday Aug 30, 2006 #
Strength (Calisthenics) 36:23 [2]
Legs, hips, and core.
Strength (Plyometrics) 12:07 [2]
Stretching warm up/down 7:00 [1]
Monday Aug 28, 2006 #
Strength (Calisthenics) 30:42 [2]
L groin is slightly sore today, but better than Saturday. Although it held up better than expected after the run and orienteering, it's clearly still not 100%. I think I'll delay the plan for light running until at least next week.
In the mean time, just continuing with the legs, hips, and core exercises.
In the mean time, just continuing with the legs, hips, and core exercises.
Strength (Plyometrics) 12:17 [2]
Some jumps using step stool. There's no pain when landing with the L leg for both forward and sideways jumps, but there's slight pain felt in the upper L groin when pushing off w/ L leg. Guess I won't be doing those anytime soon.
Stretching warm up/down 8:31 [1]
Afterwards.
I guess there's still inflammation in the L groin, as it is a bit warm to the touch. I'll have continue to ice it, but I wonder if I need to be back on the anti-inflammatories? I don't want to rely on the drug unless it's necessary, and right now the pain is very mild to nil.
I guess there's still inflammation in the L groin, as it is a bit warm to the touch. I'll have continue to ice it, but I wonder if I need to be back on the anti-inflammatories? I don't want to rely on the drug unless it's necessary, and right now the pain is very mild to nil.
Sunday Aug 27, 2006 #
Running warm up/down (Mixed Road/Trail) 18:00 [2] 3.2 km (5:37 / km) +30m 5:22 / km
shoes: Asics Gel Cumulus VII
Easy warm up run before orienteering. Also to test out the groin a bit. It's okay.
Orienteering (80m Radio) 1:03:25 [2] *** 5.24 km (12:06 / km) +115m 10:54 / km
4c shoes: Silva O' Spikes (Rubber)
ARDF Orienteering training event - Sharon Woods, Sharonville, Ohio.
Course setter: Matthew Robbins
~80F, humid, cloudy sky.
I arrived at Sharon Center a bit late and everyone had already started. Not wanting to waste the $2 park entrance fee, I was going to go for a jog in the park. Luckily, I saw Matthew coming back from the start as I finished up my warm up run. So I was able to borrow his ARDF gears and go out on the course. I spent a little bit of time in the parking area getting some intructions from Matthew on using the receivers, where I got a slight head start on the initial bearing of 3 of the 4 transmitters (2,3,4). Then we walked over to the start corridor waiting for the new cycle to come up.
I started pretty slowly, getting a wrong initial bearing for #1, thinking it was closer to the start triangle. It took about 25' to pinpoint it on the map, but then I decided it made more sense to get #2 first. I had a pretty good read of #2 through the first few cycles, and was able to get to within 50m of it, waited for a new cycle at the top of a spur, then ran straight to the control. After that, I ran the trails to the spur just S of #1, and got it on the next cycle. Getting to #3 was a bit tricky. I took a longer route in getting to the stream and finding a suitable area to cross (there were steep cliff faces everywhere). It was fine after the crossing, taking 2 more cycles to locate the control. I then ran the path N of #3 to the area where I thought #4 was located. I checked the southern knoll while waiting for the signals. Once they came on, I confirmed that it's located near the northern knoll instead.
The #5 transmitter was out there as well, but I wasn't able to get the transmissions, so only found the 4 and ran back to the finish. Surprisingly, Matthew said I had the 2nd fastest time. There was very little running today, and at the slow to moderate pace only. However, I did feel more comfortable out there (my 2nd ARDF event), especially with the 80m receivers.
Overall, it was fun to be out in the woods again. The rain even held up for us while we were out on the course. There were lots of parties and picnics at the park today, so I'm sure people were looking at me funny running around with a receiver, headphones, and a map.
Course setter: Matthew Robbins
~80F, humid, cloudy sky.
I arrived at Sharon Center a bit late and everyone had already started. Not wanting to waste the $2 park entrance fee, I was going to go for a jog in the park. Luckily, I saw Matthew coming back from the start as I finished up my warm up run. So I was able to borrow his ARDF gears and go out on the course. I spent a little bit of time in the parking area getting some intructions from Matthew on using the receivers, where I got a slight head start on the initial bearing of 3 of the 4 transmitters (2,3,4). Then we walked over to the start corridor waiting for the new cycle to come up.
I started pretty slowly, getting a wrong initial bearing for #1, thinking it was closer to the start triangle. It took about 25' to pinpoint it on the map, but then I decided it made more sense to get #2 first. I had a pretty good read of #2 through the first few cycles, and was able to get to within 50m of it, waited for a new cycle at the top of a spur, then ran straight to the control. After that, I ran the trails to the spur just S of #1, and got it on the next cycle. Getting to #3 was a bit tricky. I took a longer route in getting to the stream and finding a suitable area to cross (there were steep cliff faces everywhere). It was fine after the crossing, taking 2 more cycles to locate the control. I then ran the path N of #3 to the area where I thought #4 was located. I checked the southern knoll while waiting for the signals. Once they came on, I confirmed that it's located near the northern knoll instead.
The #5 transmitter was out there as well, but I wasn't able to get the transmissions, so only found the 4 and ran back to the finish. Surprisingly, Matthew said I had the 2nd fastest time. There was very little running today, and at the slow to moderate pace only. However, I did feel more comfortable out there (my 2nd ARDF event), especially with the 80m receivers.
Overall, it was fun to be out in the woods again. The rain even held up for us while we were out on the course. There were lots of parties and picnics at the park today, so I'm sure people were looking at me funny running around with a receiver, headphones, and a map.
Running (Mixed Trail/Road) 31:30 [2] ** 5.57 km (5:39 / km) +80m 5:17 / km
shoes: Asics Gel Cumulus VII
After the orienteering, I did a short run up the Gorge Trail and then around half of the lake. This time with the map. By now the temperature has warmed to ~85F, but the humidity was miserable. There were light sprinkles on and off throughout the run, which actually made it worse, due to the steam emitting up from the warmed pavements.
I ran this at a relaxing pace, aimed at loosening the legs and also to test the groin some more. There were slight discomforts on occasions, but it held up better than I'd expected. Perhaps the rest day and ice treatments yesterday helped? I will rest it tomorrow and see how it recovers by Tuesday.
I ran this at a relaxing pace, aimed at loosening the legs and also to test the groin some more. There were slight discomforts on occasions, but it held up better than I'd expected. Perhaps the rest day and ice treatments yesterday helped? I will rest it tomorrow and see how it recovers by Tuesday.
Stretching warm up/down 6:15 [1]
Post-run stretch.
Strength (Weights) 31:34 [3]
weight:58kg
Did some hips and core exercises on the machines. I could feel the weakness in the left groin on the adductions.
Saturday Aug 26, 2006 #
Note
slept:6.5 (rest day)
Left groin was a bit sore when I woke up today, particularly when lifting up, so I missed the chance to get into the woods this morning. Now that I've iced it some more, it's feeling better this afternoon.
Although I still can't quite differentiate if the pain is coming from the strain or regular muscle soreness. It's probably a little of both. There's no question the groin muscle is still a bit weak, the encouraging thing however is that there's no real sharp pain felt. I'll continue with the strengthening and no speed work rule for another 2 weeks, but may add in some light running to see if the leg will hold up okay.
Although I still can't quite differentiate if the pain is coming from the strain or regular muscle soreness. It's probably a little of both. There's no question the groin muscle is still a bit weak, the encouraging thing however is that there's no real sharp pain felt. I'll continue with the strengthening and no speed work rule for another 2 weeks, but may add in some light running to see if the leg will hold up okay.
Friday Aug 25, 2006 #
Soccer (Indoor Game) 22:00 [3]
shoes: Adidas Absolion TRX FG David B
Starting new session at a brand new facility. It's larger and much nicer than where we played at before. No wonder all the teams from the old place switched over here prompting that place to temporarily shut down!
It took a bit of time for our team to get used to the larger playing field. Spacing is much different since people are not on top of each other, but there's a lot more running around. I suppose this is a slight advantage for me, when I'm healthy.
Our team trailed at 3 different times, but each time we were able to fight back and scored the equalizer. Then finally with a few minutes left Matt scored the game winner, and we held on for good, 4-3. Nice way to start off the session.
This is the first major test for my groin, with some mixed results. I try reminding myself to go slower and not push it. For the most part, the plan worked. Though there were stretches where I was sprinting back and forth quite a bit. I have it wrapped for some support and compression, and am able to run with it okay, without feeling pain on the cuts nor the stops & gos. However, it is sore afterwards. I don't think it's sore because I strained it again, but probably because of tiredness, having not done any running in 2 weeks. In fact both my legs are tired and sore from the running. So I'm hoping it is just the muscles being tired from exercising and not an aggravation of the injury. Will ice it now, but guess I'll find out more tomorrow.
It took a bit of time for our team to get used to the larger playing field. Spacing is much different since people are not on top of each other, but there's a lot more running around. I suppose this is a slight advantage for me, when I'm healthy.
Our team trailed at 3 different times, but each time we were able to fight back and scored the equalizer. Then finally with a few minutes left Matt scored the game winner, and we held on for good, 4-3. Nice way to start off the session.
This is the first major test for my groin, with some mixed results. I try reminding myself to go slower and not push it. For the most part, the plan worked. Though there were stretches where I was sprinting back and forth quite a bit. I have it wrapped for some support and compression, and am able to run with it okay, without feeling pain on the cuts nor the stops & gos. However, it is sore afterwards. I don't think it's sore because I strained it again, but probably because of tiredness, having not done any running in 2 weeks. In fact both my legs are tired and sore from the running. So I'm hoping it is just the muscles being tired from exercising and not an aggravation of the injury. Will ice it now, but guess I'll find out more tomorrow.
Running warm up/down (Road) 4:45 [1] 0.5 mi (9:30 / mi)
shoes: Asics Gel Cumulus VII
A little jog outside in the parking lot after the game.
Stretching warm up/down 5:00 [1]
Before and after the game.
Strength (Calisthenics) 20:28 [2]
Legs and core. Even though I was tired and sore, I think it's important to get these exercises in.
Strength (Plyometrics) 9:42 [2]
Jumping exercises.
Thursday Aug 24, 2006 #
Cycling (Stationary) 45:00 [3] 15.72 mi (21.0 mph)
max:157 slept:6.0 weight:57.5kg
Level 7, Manual.
Paddling mostly between 19-21mph, with 3x60s surges of 24-26mph mixed in there. The effort feels a bit easier than that of a couple days ago.
Paddling mostly between 19-21mph, with 3x60s surges of 24-26mph mixed in there. The effort feels a bit easier than that of a couple days ago.
Cycling warm up/down (Stationary) 10:00 [2] 2.53 mi (15.2 mph)
Level 5, Manual.
Cool down spin.
Cool down spin.
Strength (Weights) 24:33 [3]
Focus on hips and core.
Note
So I have an interesting dilemma here. While looking into attending the Sprint Series Finals I stumbled upon DVOA's website and found that the club is hosting its annual training weekend at the same location as the Sprint Finals. I've been wanting to get some instructions from elite advanced orienteers in hopes of improving my o' technique, so this seems like a perfect opportunity, since I'll be there for the weekend. However, I also found out on the Sprint Finals website that I have to choose either the training or the sprints, but not both. :(
I'm a bit bum about this because I'm also eager to find out how I'll fair against all the good sprinters. So I'm not sure which to choose yet. What would I benefit the most from?
I'm a bit bum about this because I'm also eager to find out how I'll fair against all the good sprinters. So I'm not sure which to choose yet. What would I benefit the most from?
Wednesday Aug 23, 2006 #
Strength (Calisthenics) 31:24 [2]
Core and leg exercises.
Strength (Plyometrics) 10:13 [2]
One-legged jumping (forward and sideways) off step stool.
Strength (Free Weights) 20:25 [3]
Arms and upper body.
Stretching tempo 7:34 [1]
Afterwards.
Tuesday Aug 22, 2006 #
Cycling (Stationary) 30:00 [3] 10.4 mi (20.8 mph)
max:159 weight:57.6kg
Level 7, Manual, @90-100rpm.
Cycling warm up/down (Stationary) 10:00 [2] 2.5 mi (15.0 mph)
Level 5, Manual, @90-95rpm.
Warm down to loosen the legs a bit.
Warm down to loosen the legs a bit.
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.
Monday Aug 7, 2006 #
Cycling (Stationary) 1:00:00 [2] 21.6 mi (21.6 mph)
max:142 weight:58.3kg
Level 11, Hills, @95-100rpm.
Legs are feeling pretty good today. The groin is slowly improving, mostly painless. I'm going off the anti-inflammatory this week to see if the pain is still there after the drug wears off.
Legs are feeling pretty good today. The groin is slowly improving, mostly painless. I'm going off the anti-inflammatory this week to see if the pain is still there after the drug wears off.
Stretching warm up/down 10:00 [1]
Strength (Free Weights) 25:00 [3]
Upper body.
Note
Finally, results from the OLOU Urban O' are in! Looks like I came in 3rd, 4 mins behind the winner.
Sunday Aug 6, 2006 #
Cycling (Stationary) 58:00 [2] 20.88 mi (21.6 mph)
max:132 slept:9.5 weight:58.8kg
Level 10, Hiils.
Stretching warm up/down 10:00 [1]
Strength (Calisthenics) 10:00 [2]
Abs.
Saturday Aug 5, 2006 #
Event: OCIN Sprints
Note
OCIN Event (Sprints) - Fort St. Clair, Eaton, Ohio.
It's a beautiful mid-summer day, with temperature around mid 80s when we started. It may have been humid but I didn't feel it while in the shade most of the day.
The double-header sprint was part of the Sprints Series, my 6th and 7th such race this year. The course setter was Jon Rauschenbach. The map was 1:5000, with 3m contours.
There's a good mixture of white forest and open fields for the courses to run through. I was pleasantly surprised the woods was so runnable at this time of the year. The only annoyance were the spider webs. I probably ran into a good dozen or two of them out there!
Overall, I had a good day, running fairly clean while also running fast. It's a rare combination for me, as I've been struggling to find that optimal orienteering speed. Today it worked out pretty well. Although the courses weren't all that technical, it was good to practice having successes on the course. :)
It's a beautiful mid-summer day, with temperature around mid 80s when we started. It may have been humid but I didn't feel it while in the shade most of the day.
The double-header sprint was part of the Sprints Series, my 6th and 7th such race this year. The course setter was Jon Rauschenbach. The map was 1:5000, with 3m contours.
There's a good mixture of white forest and open fields for the courses to run through. I was pleasantly surprised the woods was so runnable at this time of the year. The only annoyance were the spider webs. I probably ran into a good dozen or two of them out there!
Overall, I had a good day, running fairly clean while also running fast. It's a rare combination for me, as I've been struggling to find that optimal orienteering speed. Today it worked out pretty well. Although the courses weren't all that technical, it was good to practice having successes on the course. :)
Running warm up/down (Road) 10:00 [2] 1.25 mi (8:00 / mi)
slept:2.5 shoes: Asics Gel Cumulus VII
Warm up jog before the sprints.
Orienteering race (Club Meet - Sprint) 17:13 [4] *** 2.6 km (6:37 / km)
spiked:8/11c shoes: Silva O' Spikes (Rubber)
Sprint #1 - 2.25km, 11 controls, Climb unknown.
I had an okay run with one major mistake (11), a couple minor ones (1, 8), and a bit of hesitation to 7. I tried my best at having a good flow in and out of controls by reading ahead and knowing which way to exit after punching. My running speed was good in the open, but slowed considerably in the forest portions of the course. I ended up second but still about 2.5 minutes behind John Fredrikson.
I had an okay run with one major mistake (11), a couple minor ones (1, 8), and a bit of hesitation to 7. I tried my best at having a good flow in and out of controls by reading ahead and knowing which way to exit after punching. My running speed was good in the open, but slowed considerably in the forest portions of the course. I ended up second but still about 2.5 minutes behind John Fredrikson.
Orienteering race (Club Meet - Sprint) 13:33 [4] *** 2.75 km (4:56 / km)
spiked:10/11c shoes: Silva O' Spikes (Rubber)
Sprint #2 - 2.35km, 11 controls, Climb unknown.
After a little rest and discussion with Steve and Mike about our first sprint, I went out on the second course. This time I faired much better, limiting my mistakes to only one control (#3). There I made a left turn on the trail to the stream too soon, losing about 55s as a result. However, from that point onwards, it was the cleanest I've ever orienteered while running at higher speed. As a result, I posted my fastest per km time! I came in second again to John, which was expected. This time though the differential was only 54s, which essentially was my boom on #3.
My flow in and out of controls was even better than Sprint #1, perhaps aided by my familiarity of the area the second time around. It was a nice smooth feeling out there. I guess that's what good orienteering feels like. Somehow I need to find a way to bottle that sensation and try to reproduce it time and again in the future.
After a little rest and discussion with Steve and Mike about our first sprint, I went out on the second course. This time I faired much better, limiting my mistakes to only one control (#3). There I made a left turn on the trail to the stream too soon, losing about 55s as a result. However, from that point onwards, it was the cleanest I've ever orienteered while running at higher speed. As a result, I posted my fastest per km time! I came in second again to John, which was expected. This time though the differential was only 54s, which essentially was my boom on #3.
My flow in and out of controls was even better than Sprint #1, perhaps aided by my familiarity of the area the second time around. It was a nice smooth feeling out there. I guess that's what good orienteering feels like. Somehow I need to find a way to bottle that sensation and try to reproduce it time and again in the future.
Orienteering warm up/down (Club Meet - Sprint) 12:01 [2] *** 2.14 km (5:37 / km)
spiked:6/8c shoes: Silva O' Spikes (Rubber)
White - 2km, 8 controls, Climb unknown.
Ran it just for extra practice and a warm down. Concentration wasn't quite where it needed to be. As a result I overran #1 and misread the map at #5 (ran to the depression in the white forest east of 5 instead of going along the edge of the rough open).
Ran it just for extra practice and a warm down. Concentration wasn't quite where it needed to be. As a result I overran #1 and misread the map at #5 (ran to the depression in the white forest east of 5 instead of going along the edge of the rough open).
Stretching warm up/down 10:00 [1]
Stretching the legs before and inbetween sprints.
Note
Today is the first serious test for my injured groin. After running 3 courses on varied terrains, and having a couple near-full sprints, I'd say the groin came through with flying colors. It's held up real nicely. Even still, I know it's not fully back 100% yet, because it's a bit sore after I unleashed a final kick from the go control of Sprint 2. I'm just happy to see it progressing. :)
Friday Aug 4, 2006 #
Running warm up/down (Road) 10:00 [2] 1.26 mi (7:56 / mi)
slept:6.0 shoes: Asics Gel Cumulus VII
89F outside at 7pm, but the humidity wasn't too oppressive. Easy warm up run before soccer. Just loosening the hamstring and groin muscles before all the sprinting, and also to test out the legs a bit since it is my first running session in a week.
Feeling okay for the most part, but the groin is definitely not 100% back yet. I'm satisfied with the progress thus far though.
Feeling okay for the most part, but the groin is definitely not 100% back yet. I'm satisfied with the progress thus far though.
Soccer (Indoor Game) 22:00 [3]
shoes: Addidas Soccer Cleats
Back to our full compliment of substitutes on the bench today, which is good because I don't want to push the legs too much too soon. Staying back mostly on defense also helped.
Everyone had great energy. The opposing goalie also wasn't that good either. So we won rather handily, 4-0, improving the team's record to 3-4, with a chance to finish the session at .500 next week. :)
Oh, and the leg came out alright. I could feel some slight pain on a couple of the quick cut backs, but playing at a lower gear definitely avoided any serious setbacks.
Everyone had great energy. The opposing goalie also wasn't that good either. So we won rather handily, 4-0, improving the team's record to 3-4, with a chance to finish the session at .500 next week. :)
Oh, and the leg came out alright. I could feel some slight pain on a couple of the quick cut backs, but playing at a lower gear definitely avoided any serious setbacks.
Stretching warm up/down 13:00 [1]
Before and after the game, with emphasis on hamstrings, groins, hips, and quads.
Left groin is a little sore after the game. Stretching and then the ice should help.
Left groin is a little sore after the game. Stretching and then the ice should help.
Thursday Aug 3, 2006 #
X-Training (Elliptical) 1:00:00 [3] 4.88 mi (12:18 / mi)
max:151 slept:7.0 weight:58.4kg
Level 5, X-Train Reverse, @80-90rpm.
Skipping the track work today, good thing too because the guys are probably getting soaked! Trying to change it up a bit instead of just biking, and also test out the groin/hamstring.
Legs feel good, no noticeable pain during, and only slightly sore afterwards. HR was hovering around 135-145 (70-75%) besides a couple of times where it got close to 150.
Skipping the track work today, good thing too because the guys are probably getting soaked! Trying to change it up a bit instead of just biking, and also test out the groin/hamstring.
Legs feel good, no noticeable pain during, and only slightly sore afterwards. HR was hovering around 135-145 (70-75%) besides a couple of times where it got close to 150.
Strength (Weights) 27:51 [3]
Legs and core.
Adduction/Abduction - 3x20 @50# each
Leg extension - 3x15 @45# each leg
Leg curl - 3x15 @45# each leg
Leg press - 3x15 @115#
Lower back - 3x15 @165#
Abs - 5x15 @75#
Adduction/Abduction - 3x20 @50# each
Leg extension - 3x15 @45# each leg
Leg curl - 3x15 @45# each leg
Leg press - 3x15 @115#
Lower back - 3x15 @165#
Abs - 5x15 @75#
Stretching warm up/down 10:00 [1]
Wednesday Aug 2, 2006 #
Cycling (Stationary) 48:00 [2] 17.35 mi (21.7 mph)
max:136 slept:8.0 weight:57.9kg
Level 10, Hills.
I was pedaling at +100rpm almost the whole time, even on all the inclines. Yet the effort felt easier than the past couple of days. So I guess the legs are a little better, or they're just getting used to the pedaling after 5 straight days on the bike.
I was pedaling at +100rpm almost the whole time, even on all the inclines. Yet the effort felt easier than the past couple of days. So I guess the legs are a little better, or they're just getting used to the pedaling after 5 straight days on the bike.
Stretching warm up/down 10:00 [1]
Strength (Calisthenics) 10:00 [2]
Abs.
Tuesday Aug 1, 2006 #
Cycling (Road) 20:40 [2] 7.57 km (22.0 kph)
To the store and back.
Cycling (Stationary) 42:00 [2] 15.18 mi (21.7 mph)
max:138 slept:5.0 weight:58.4kg
Stretching warm up/down 10:00 [1]
Leg seems to be improving slightly, but I'm not sure how much of it is the effect of the anti-inflammatory I took.