Training Log Archive: iansmithIn the 7 days ending Nov 2, 2008:
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Tuesday Oct 28, 2008 #
Running 38:00 [4] 6.71 km (5:40 / km)
shoes: 200712 NB Absorb EX 12
Time is a guess; I left my watch at work. After resting for a day after the NEOC A meet, I went for a gentle run around Somerville. There are some excellent hills in my neighborhood that I mean to use to prep for the Blue Hills Traverse.
I don't know the streets of my new neighborhood well, so I didn't plan a route - I explored. I ran to Davis Square, circled Tufts, and wandered home. I felt good and held my breathing to a steady four steps/breath. I find that minimizing how much I move my arms really helps my breathing and getting the most speed for my energy buck. This may be a useful tactic - reducing the amount of oxygen my upper body uses, especially for long hauls or short bursts of energy (e.g. up steep hills). In a sprint, I obviously can get more speed by using my arms effectively, but I lose efficiency.
I ran today without ibuprofen - whereas before every other orienteering or running event in the past month, I have taken some. My calf still twinges a bit (very mild pain) when I apply force through my toe, especially if my knee is bent.
I read this online:
If the Soleus muscle is damaged you might get pain lower in the leg and also pain when you contract the muscle against resistance with the knee bent. The Gastrocnemius muscle originates above the knee and inserts via the Achilles tendon into the heal. The Soleus originates below the knee and also inserts via the Achilles tendon.
Because I've run a few dozen kilometers on my leg, I suspect the injury is quite mild - a very weak strain in my calf from NAOC, perhaps. My plan is to ice and heat it for the next few weeks and avoid excessive force (no weights, minimal sprinting, etc). I do need to train though, and the exercise over the past month coupled with the gradual improvement of my condition suggests my leg can handle it.
I don't know the streets of my new neighborhood well, so I didn't plan a route - I explored. I ran to Davis Square, circled Tufts, and wandered home. I felt good and held my breathing to a steady four steps/breath. I find that minimizing how much I move my arms really helps my breathing and getting the most speed for my energy buck. This may be a useful tactic - reducing the amount of oxygen my upper body uses, especially for long hauls or short bursts of energy (e.g. up steep hills). In a sprint, I obviously can get more speed by using my arms effectively, but I lose efficiency.
I ran today without ibuprofen - whereas before every other orienteering or running event in the past month, I have taken some. My calf still twinges a bit (very mild pain) when I apply force through my toe, especially if my knee is bent.
I read this online:
If the Soleus muscle is damaged you might get pain lower in the leg and also pain when you contract the muscle against resistance with the knee bent. The Gastrocnemius muscle originates above the knee and inserts via the Achilles tendon into the heal. The Soleus originates below the knee and also inserts via the Achilles tendon.
Because I've run a few dozen kilometers on my leg, I suspect the injury is quite mild - a very weak strain in my calf from NAOC, perhaps. My plan is to ice and heat it for the next few weeks and avoid excessive force (no weights, minimal sprinting, etc). I do need to train though, and the exercise over the past month coupled with the gradual improvement of my condition suggests my leg can handle it.