Training Log Archive: hkleafIn the 31 days ending May 31, 2008:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||
Saturday May 31, 2008 #
Cycling (Road) 1:04:43 [2] 15.72 mi (14.6 mph) +267m
ahr:146 max:171
83F, sunny - Late afternoon ride around the neighbourhood. Max @27.5mph.
Stretching warm up/down 10:00 [0]
Strength 2:00 [3]
Some push-ups.
Note
Spent a few minutes to practice finding the start triangle quickly on the map (using a stack of random old maps), and then planning a safe route to #1.
Friday May 30, 2008 #
Swimming (Indoor) 45:36 [2] 2.28 km (20:00 / km)
Easy swim at UAF, w/ pull buoy.
Total = 2500yds.
Total = 2500yds.
Stretching warm up/down 5:00 [0]
Thursday May 29, 2008 #
Cycling (Stationary) 1:02:00 [2] ** 24.34 mi (23.6 mph)
Level 10, Alpine Pass, 544c.
While reading some NY maps.
While reading some NY maps.
Strength (Weights) 2:00 [3]
Ab crunches.
Stretching warm up/down 10:00 [0]
Wednesday May 28, 2008 #
Cycling (Stationary) 1:02:00 [2] ** 23.11 mi (22.4 mph)
Level 10, Random Hills, 406c.
Easy spin to get the legs loose. Printed out a couple Swiss and a Czech maps for reading. Crazy sprint at Aarau!
Easy spin to get the legs loose. Printed out a couple Swiss and a Czech maps for reading. Crazy sprint at Aarau!
Strength (Weights) 2:00 [3]
Ab crunches.
Stretching warm up/down 10:00 [0]
Ankles aren't too bad, thanks to icing and the drugs. The stabilizing muscles are still pretty sore though.
Tuesday May 27, 2008 #
Note
(rest day)
A rest day is needed to nurse my injured ankles. I'm also discovering bruises all over - knee, calf, thigh, wrist, hip, etc. Guess I must've taken one too many tumbles in the rocky terrain!
Friday May 23, 2008 #
Note
(rest day)
Travel day to Lehigh. Only a short delay on the flights, but no real problem overall. Dinner at the Brew Works in historic downtown Bethlehem with Ratlaf.
Thursday May 22, 2008 #
Cycling (Stationary) 1:02:00 [2] 24.48 mi (23.7 mph)
Level 10, Random Hills, 460c.
Trying to go a bit longer today, partly to test the ankle, but also to get the legs used to moving for that long again.
Ankle is getting better. Forest running might be okay, but it'll probably be painful in the Sprint.
Trying to go a bit longer today, partly to test the ankle, but also to get the legs used to moving for that long again.
Ankle is getting better. Forest running might be okay, but it'll probably be painful in the Sprint.
Swimming (Indoor) 39:05 [2] 2.01 km (19:27 / km)
Nonstop, with pull buoy again.
Total = 2200yds.
Total = 2200yds.
Wednesday May 21, 2008 #
Cycling (Stationary) 42:00 [2] 17.02 mi (24.3 mph)
Level 10, Alpine Pass, 386c.
Easy spin while waiting for the aqua fitness class to wrap up. It seems my fitness is rapidly deteriorating. :(
Easy spin while waiting for the aqua fitness class to wrap up. It seems my fitness is rapidly deteriorating. :(
Swimming (Indoor) 59:50 [2] 2.74 km (21:50 / km)
Easy swim w/ pull buoy.
Total = 3000yds.
Total = 3000yds.
Monday May 19, 2008 #
Note
(rest day)
Resting the ankle. It was quite painful after all the hiking/jogging yesterday.
Sunday May 18, 2008 #
Event: OCIN Mt. Airy Sprints
Orienteering (Setting/Collecting) 3:00:00 [2] *** 7.19 mi (25:02 / mi)
shoes: Icebug MR BUGrip
Back to Mt. Airy bright and early to finish putting out controls and SI boxes. Then setting up the registration/start. And picking up everything afterwards. Turn out was quite disappointing. All the effort that went in seem wasted. At least the few folks who did run the courses had a good time. Two more to go in the series. Hopefully attendance improves, or else changes will have to be made...
Saturday May 17, 2008 #
Orienteering (Setting) 2:00:00 [1] *** 4.09 mi (29:20 / mi)
ahr:114 max:163 shoes: Icebug MR BUGrip
Setting controls at Mt. Airy. Thought I was going to get rained on, but luckily the weather held up. Mostly slow going, so as not to aggrevate the ankle. It was alright walking, and even at slow jog, but all it takes is one wrong step...
Afterwards, had to make an unexpected roundtrip to Hamilton-Oxford to pick up maps. Very tired at the end.
Afterwards, had to make an unexpected roundtrip to Hamilton-Oxford to pick up maps. Very tired at the end.
Thursday May 15, 2008 #
Note
(rest day)
Have been resting the ankle the last few days, hoping it will acclerate the healing. It's getting better, but sadly still nowhere near 100%. One more week to go... ugh!
Went to the Spot's injury clinic and consulted with both a PT and a Podiatrist about the ankle. The diagnosis - tendonitis, probably an inflammation of the tibialis anterior (?) tendon. It may be an overuse injury from all that fast running on hard surface, or I may be becoming an overpronator. The remedy for now is R.I.C.E., NSAIDs, plus some light isometric strength exercises and stretching. Long term, I may need to get better arch support, and even a heel raise.
Looking back at my recent injury history, it appears I had a similar episode at the beginning of '08, on the same foot. The pain was in a slightly different part of the feet, but still diagnosed as tendonitis. That went away in about 4-5 weeks, so hopefully it's about the same this time around.
Went to the Spot's injury clinic and consulted with both a PT and a Podiatrist about the ankle. The diagnosis - tendonitis, probably an inflammation of the tibialis anterior (?) tendon. It may be an overuse injury from all that fast running on hard surface, or I may be becoming an overpronator. The remedy for now is R.I.C.E., NSAIDs, plus some light isometric strength exercises and stretching. Long term, I may need to get better arch support, and even a heel raise.
Looking back at my recent injury history, it appears I had a similar episode at the beginning of '08, on the same foot. The pain was in a slightly different part of the feet, but still diagnosed as tendonitis. That went away in about 4-5 weeks, so hopefully it's about the same this time around.
Sunday May 11, 2008 #
Event: Stars Spring WRE
Note
(rest day)
Anyone getting an error message from trying to add training entries?
I'm directed to this - "The website cannot display the page (HTTP 500)" - page everytime after hitting the submit button! The entry is still recorded though, so not sure what's going on.
I'm directed to this - "The website cannot display the page (HTTP 500)" - page everytime after hitting the submit button! The entry is still recorded though, so not sure what's going on.
Saturday May 10, 2008 #
Orienteering 1:20:35 [1] *** 3.62 mi (22:16 / mi) +205m 18:56 / mi
ahr:114 max:158 (injured) shoes: Icebug MR BUGrip
69F, cloudy - Checking control locations at Mt. Airy in the early evening. Tons of folks out and about, having barbecues, etc. Just an at easy walking pace to protect the ankle, and didn't have enough daylight left to finish. The woods are too thick with vegetation, but I was covered with larvae and silk (or spider webs) from head to toe when finished.
Total time spent 1:43:03, I'm only logging those with a high enough HR.
Total time spent 1:43:03, I'm only logging those with a high enough HR.
Friday May 9, 2008 #
Swimming (Indoor) 40:45 [2] 2.01 km (20:16 / km)
At least this doesn't bother the ankle.
Stretching warm up/down 10:00 [0]
Thursday May 8, 2008 #
Cycling (Road) 1:03:55 [3] 13.05 mi (12.3 mph) +276m
(injured)
63F, partly cloudy - Easy ride around the neighborhood, trying to get in some exercise. Ankle seems to be okay on the bike.
Stretching warm up/down 10:00 [0]
Tuesday May 6, 2008 #
Running (Road) 44:00 [1] 2.99 mi (14:43 / mi) +66m 13:46 / mi
(injured) shoes: Adidas Supernova Cushion 6
Easy recovery run/walk with the group from the Spot. Ankle still painful to run on, but mostly ok when walking. Looks like I'll be taking a couple weeks off of running...
Stretching warm up/down 10:00 [0]
Monday May 5, 2008 #
Note
(rest day)
Resting up the ankle. It's swollen again after yesterday, and quite painful. I spent a little time searching for answers to the injury. Here're a couple possible cases:
-Tibialis Posterior Syndrome (a dislocation of the TP tendon)
-Stress fracture of the Medial Malleolus
I'll go to the next available injury clinic at the Spot to get checked out. In the meantime, R.I.C.E. and NSAIDs will be the treatment. Hopefully, it will get better quickly, and in time for TT.
-Tibialis Posterior Syndrome (a dislocation of the TP tendon)
-Stress fracture of the Medial Malleolus
I'll go to the next available injury clinic at the Spot to get checked out. In the meantime, R.I.C.E. and NSAIDs will be the treatment. Hopefully, it will get better quickly, and in time for TT.
Sunday May 4, 2008 #
Running (Road) 4:20:53 [2] 19.0 mi (13:44 / mi)
ahr:126 max:175 (injured) shoes: Brooks Glycerin 4
The Flying Pig Marathon - fulfilling my coaching duties. Started and ran the first mile with the 3:10 guys in the group. Than detoured over to the end of the CWB bridge and waited for them to complete the Newport-Covington portion. Since Ryan was pacing them and running strong, I picked up the 3:20 group through the downtown portion all the way up to the Eden Park overlook. I stopped there to cheer on the rest, helped run a few of them up the hill pass Krohn. After everyone came through, I got a ride with JoeB and other coaches to Eastern, near mile 22. My ankle was fine starting out, but has stiffened up and quite painful now from all the standing and waiting around. I slowly made my way around the course detour and positioned at my designated spot of mile 23. I cheered on the 3:10 guys, who were still on pace but starting to fade. Then for the next 2+ hours just ran/walked up and down Eastern between 23 and 24.5 numerous times but various group members. I passed out pills, sweets, gus, whatever the runners needed. The sun was out the whole time, zapping my energy by the minute. Cathy and I finally made it across the finish line at ~6:15!!! I was so tired - feet felt swollen, ankle hurting every step - and hungry. Very surprised to have covered 19 miles! I was planning on ~10. Really regretting the decision now with my ankle killing me! However, I'm very happy to see most in the group do well.
Time to rest up, and hope for the best with the ankle!
Time to rest up, and hope for the best with the ankle!
Stretching warm up/down 10:00 [0]
Saturday May 3, 2008 #
Event: West Point A-Meet
Note
Spents a few hours walking around the Pig expo. It's definitely one of the best ones I've been to. Got a chance to listen to Dick Beardsley talk about his marathoning experience, particularly his 1982 Boston. He even signed my bib afterwards!
Despite all the walking around, ankle felt ok. Received a less than unfavorable diagnosis at the injury screening booth. The guy said it may be a stress fracture and recommended x-ray. I'm hoping he's just overly cautious.
Despite all the walking around, ankle felt ok. Received a less than unfavorable diagnosis at the injury screening booth. The guy said it may be a stress fracture and recommended x-ray. I'm hoping he's just overly cautious.
Friday May 2, 2008 #
Note
Added the Derby race report finally.
Spent the mid-afternoon to evening hours working at the expo. Standing on my feet probably wasn't best for my achy ankle, but it's feeling better today.
Spent the mid-afternoon to evening hours working at the expo. Standing on my feet probably wasn't best for my achy ankle, but it's feeling better today.
Thursday May 1, 2008 #
Cycling (Road) 23:04 [2] 5.2 mi (13.5 mph) +100m
ahr:125 max:165 weight:55.8kg
72F, overcast, windy (20mph+) - Rode over to get grocery and also a hair cut. Stiff wind on the way back.
Stretching warm up/down 10:00 [0]
Swelling around the ankle is mostly gone, but the pain still remains. Ugh!