Training Log Archive: BrandNewMeIn the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
Note
Phew. Selection races over. That was stressful. So, learning points to take into the races over the rest of the year:
1. Need to start enjoying orienteering more. Doing big races. See if I can enjoy them. See if I can feel positive about my performances. Unearth my mojo.
2. Need to start planning some physical training. I need to transition from injured athlete to athlete in training. I think my body is nearly ready for it. Not perfect, but ready for longer reps and more consistent threashold stuff. I think moving from thinking about injuries to planing training will be massive positive for me.
3. Need to get a technical coach. I am still working on this. Need to accept that GB orienteering team - totally perverse as it seems to me - are not prioritising the provision of technical orienteering coaching just now.
4. Need to cheer up a bit. See how things go over the next few weeks. If I don't see an improvement I'll go back to the gp. Tired of being miserable. I think going into Eoc feeling less than fit, it will be hard to have much fun. Limited cv fitness and speed training can be disguised in a really tough forest, not so in the Eoc sprint / long. Just got to do as best as I can and go with the results. If I can go in with realistic expectations I am less likely to be disappointed. Looking forward to experiencing the fresh new terrain.
1. Need to start enjoying orienteering more. Doing big races. See if I can enjoy them. See if I can feel positive about my performances. Unearth my mojo.
2. Need to start planning some physical training. I need to transition from injured athlete to athlete in training. I think my body is nearly ready for it. Not perfect, but ready for longer reps and more consistent threashold stuff. I think moving from thinking about injuries to planing training will be massive positive for me.
3. Need to get a technical coach. I am still working on this. Need to accept that GB orienteering team - totally perverse as it seems to me - are not prioritising the provision of technical orienteering coaching just now.
4. Need to cheer up a bit. See how things go over the next few weeks. If I don't see an improvement I'll go back to the gp. Tired of being miserable. I think going into Eoc feeling less than fit, it will be hard to have much fun. Limited cv fitness and speed training can be disguised in a really tough forest, not so in the Eoc sprint / long. Just got to do as best as I can and go with the results. If I can go in with realistic expectations I am less likely to be disappointed. Looking forward to experiencing the fresh new terrain.
1 PM
Road running 48:28 [3] 5.94 mi (8:10 / mi)
slept:8.5
Run home. Was looking forward to doing a longer one, but stuck doing stuff at work. Hands were so cold I couldn't operate the door key when I got home. This cold weather is crazy.
I have put my maps from the weekend on the soa doma. I'll try to link them into this in a mo. Ok so I was a bit shit, but i am just getting into the season. don't laugh...
I have put my maps from the weekend on the soa doma. I'll try to link them into this in a mo. Ok so I was a bit shit, but i am just getting into the season. don't laugh...
Sunday Mar 30, 2014 #
9 AM
Orienteering - race 17:15 [3] 2.0 mi (8:37 / mi)
slept:6.0
Woc selection race sprint. Made a few mistakes, possibly dropped 30secs on one leg. Just running slowly. Unfit. My lack if speed work is showing. Declined tessa's invitation to join her up skiddaw for a warm down. That would definitely be unwise. Doma:
http://www.scottish-orienteering.org/doma/show_map...
Was unable to tell the selectors what I wanted to run at woc. I need to start enjoying orienteering more first, and to plan some training and do it, and get more confident in my navigation, and get some help. Then I am sure the passion for it will come back. In the meantime I hope the selectors can make some decisions for me, ideally with a subject to fitness clause, to allow me some pressure-free preparation time.
Predictions:
Sprint - tessa and Ruth poss me
Sprint relay - tessa and cat
Long - me and cat and Hollieif she wants it, if not tessa
Middle - me and Hollie and helen
Forest relay pool - me, cat, Hollie, helen and tessa
Sprint - Scott, kris and murray or maybe Hoddy
Sprint relay - Scott and murray
Middle - doug and hector
Long - gg and Scott
Forest relay - all of the above!
http://www.scottish-orienteering.org/doma/show_map...
Was unable to tell the selectors what I wanted to run at woc. I need to start enjoying orienteering more first, and to plan some training and do it, and get more confident in my navigation, and get some help. Then I am sure the passion for it will come back. In the meantime I hope the selectors can make some decisions for me, ideally with a subject to fitness clause, to allow me some pressure-free preparation time.
Predictions:
Sprint - tessa and Ruth poss me
Sprint relay - tessa and cat
Long - me and cat and Hollieif she wants it, if not tessa
Middle - me and Hollie and helen
Forest relay pool - me, cat, Hollie, helen and tessa
Sprint - Scott, kris and murray or maybe Hoddy
Sprint relay - Scott and murray
Middle - doug and hector
Long - gg and Scott
Forest relay - all of the above!
Road running 10:00 [3] 1.0 mi (10:00 / mi)
Saturday Mar 29, 2014 #
11 AM
Orienteering - race 20:00 [3] 2.0 mi (10:00 / mi)
Run to start.
12 PM
Orienteering - race 1:13:15 [3] 6.0 mi (12:13 / mi)
slept:4.0
Insomnia. Really bad.
Woc selection race long. Whitbarrow.
Nice area, nice course. Fun. Just not 100% up for a hard race. Felt like I was waking up from a long hibernation, to be faced with a tough and tricky long race, with a bit of pressure throw in for fun. Lots of dithering, some mistakes trying to out run Tess who I caught at half way. I was consciously taking different routes to her, and this was not always a good thing. One two min mistake, and she got away.
Happy with the navigation, just not at all confident or flowing. Doma:
http://www.scottish-orienteering.org/doma/show_map...
Achilles bad by the end, so walked the approx 4 k back. Teams picked tomorrow. I am supposed to come up with something concrete about what I want to run at woc beforehand. Haven't a clue.
Woc selection race long. Whitbarrow.
Nice area, nice course. Fun. Just not 100% up for a hard race. Felt like I was waking up from a long hibernation, to be faced with a tough and tricky long race, with a bit of pressure throw in for fun. Lots of dithering, some mistakes trying to out run Tess who I caught at half way. I was consciously taking different routes to her, and this was not always a good thing. One two min mistake, and she got away.
Happy with the navigation, just not at all confident or flowing. Doma:
http://www.scottish-orienteering.org/doma/show_map...
Achilles bad by the end, so walked the approx 4 k back. Teams picked tomorrow. I am supposed to come up with something concrete about what I want to run at woc beforehand. Haven't a clue.
Friday Mar 28, 2014 #
12 PM
Road running 30:00 [3] 3.0 mi (10:00 / mi)
Achilles only started to get really bad on the jog back down the hill, on Tarmac, in dobbs. Quite pleased with the Achilles. I dug out an old running book the other night and think I might start training for a half marathon.
1 PM
Orienteering - race 35:02 [3] 3.0 mi (11:41 / mi)
slept:7.0
Woc middle selection race. Dropped time. Lots. 30secs at 1, 1min at 5, 15 secs at 4, 20secs at 8, 20 secs at 12, v hesitant at 14, 45 secs at 15. 3:10 dropped. Not good. Results flattered the performance. Ambivalent.
Doma:
http://www.scottish-orienteering.org/doma/show_map...
Doma:
http://www.scottish-orienteering.org/doma/show_map...
Thursday Mar 27, 2014 #
12 PM
Road running 37:25 [3] 4.8 mi (7:48 / mi)
slept:5.5
Longer canal run. This was supposed to be easy but easy runs just aren't happening this week. Insomnia too. Not helped by Lucy up at 2 and 4.
Wednesday Mar 26, 2014 #
Note
slept:7.0 (rest day)
Tuesday Mar 25, 2014 #
1 PM
Road running 58:06 [3] 8.0 mi (7:16 / mi)
slept:6.0
Insomnia. Damn
Canal 8 miles. Really ought to take some time off soon with the selection races this weekend. Achilles a bit achey but ok-ish. Felt ok generally. Foot aching at work a bit still.
7:46, 7:25, 7:10, 7:16 29:37
7:07, 7:14, 7:11, 6:52 28:24
Ray is ill. Headache, fever, chills etc. This is not good news. He is never ill, whereas my body succumbs to anything. I'd better get to bed early tonight.
Canal 8 miles. Really ought to take some time off soon with the selection races this weekend. Achilles a bit achey but ok-ish. Felt ok generally. Foot aching at work a bit still.
7:46, 7:25, 7:10, 7:16 29:37
7:07, 7:14, 7:11, 6:52 28:24
Ray is ill. Headache, fever, chills etc. This is not good news. He is never ill, whereas my body succumbs to anything. I'd better get to bed early tonight.
5 PM
Road running 51:42 [3] 6.26 mi (8:16 / mi)
Run home.
Monday Mar 24, 2014 #
12 PM
Road running 45:34 [3] 6.0 mi (7:36 / mi)
slept:7.0
Run home. Not much pain at all.
Sunday Mar 23, 2014 #
11 AM
Orienteering - race 1:15:27 [3] 6.5 mi (11:36 / mi)
slept:8.7
Stickle pike brown
Mmmmm. Campervan sleeps are always good.
Long first one. Compass kept taking me offline. Too far left. Corrected, but lots dropped. Then to three my compass kept taking me offline again. Then I realised there was a bubble in it, so I ignored it and ran on the map. Next few fine. Dithered a bit on 9, and now I had company. Some short stocky old bloke who could run really fast and was a pretty good navigator. We punched 11 together and I saw it was Brendan b. brutal climb to 12 and I got ahead, gradually pulling out a lead. Then too low to 16 and as I climbed the exhausting 20m back I saw Brendan punching. Feeling a bit deflated I tucked in to the next one, got ahead to 18, then we were together until the long trek to 21, where he ended up way too far low. A bit off to 22 (again compass) the rest fine. Waited for Brendan at the end and commiserated about his extra 25m climb at 21. Good course planned by Hollie. Great terrain - nice fast bracken. If it was Scotland it would have been heather and altogether less fun. Felt ok. Bit tired near the end. Think I lost 2 mins at 1, 1 min at 3, 45 secs at16, 30 secs at 20, 30secs at 22.
Andrew L got me by 16 secs, hector 60, Bruce 71, Charlotte 85, Lucy haines 83(!!!) and I didn't see ed n's time but judging by the sight of him at the end, I am not too worried.
Mmmmm. Campervan sleeps are always good.
Long first one. Compass kept taking me offline. Too far left. Corrected, but lots dropped. Then to three my compass kept taking me offline again. Then I realised there was a bubble in it, so I ignored it and ran on the map. Next few fine. Dithered a bit on 9, and now I had company. Some short stocky old bloke who could run really fast and was a pretty good navigator. We punched 11 together and I saw it was Brendan b. brutal climb to 12 and I got ahead, gradually pulling out a lead. Then too low to 16 and as I climbed the exhausting 20m back I saw Brendan punching. Feeling a bit deflated I tucked in to the next one, got ahead to 18, then we were together until the long trek to 21, where he ended up way too far low. A bit off to 22 (again compass) the rest fine. Waited for Brendan at the end and commiserated about his extra 25m climb at 21. Good course planned by Hollie. Great terrain - nice fast bracken. If it was Scotland it would have been heather and altogether less fun. Felt ok. Bit tired near the end. Think I lost 2 mins at 1, 1 min at 3, 45 secs at16, 30 secs at 20, 30secs at 22.
Andrew L got me by 16 secs, hector 60, Bruce 71, Charlotte 85, Lucy haines 83(!!!) and I didn't see ed n's time but judging by the sight of him at the end, I am not too worried.
Saturday Mar 22, 2014 #
Orienteering - training 1:29:36 [3] 6.15 mi (14:34 / mi)
slept:8.0
Hutton roof. O training, by myself.
What an amazing area. Totally cool. Loved it. It was so amazing. Orienteering cleanly (1:7500 helped). Felt strong but not going remotely hard so that helped. Who knew there was such an amazing NW area I hadn't been on before? Seds didn't train there as there were thought to be permission problems. On open access by myself there are no such problems. Others were clearly training there too. The course I ran (black, last badge event there) was hung with streamers!
One serious question - this was just like woc 2011 forests. Spookily similar. Why on earth did we not use it pre woc??? The selection race was on Holme fell. What were they thinking?
What an amazing area. Totally cool. Loved it. It was so amazing. Orienteering cleanly (1:7500 helped). Felt strong but not going remotely hard so that helped. Who knew there was such an amazing NW area I hadn't been on before? Seds didn't train there as there were thought to be permission problems. On open access by myself there are no such problems. Others were clearly training there too. The course I ran (black, last badge event there) was hung with streamers!
One serious question - this was just like woc 2011 forests. Spookily similar. Why on earth did we not use it pre woc??? The selection race was on Holme fell. What were they thinking?
Friday Mar 21, 2014 #
11 AM
Off-road running 46:00 [3] 4.3 mi (10:42 / mi)
slept:7.0
I wish I wasn't so thick. There is never all that much of a plan to my training. It was really nice out today, and I was working from home. 45mins between work ending and having to get Laurence from school, so the seat seemed like the place to go. It was brilliant, but I remembered on the way round that I wasn't supposed to be doing hills, as per andrew murray's directions. Just like I wasn't meant to be doing speed on Tuesday. The weekend is ok, as technical or race training is allowed. Anyway, sore Achilles now so plenty of ice and gel. Foot not noticeable and knee better today I think. Didn't notice calf when I was running.
Must do a training plan sometime. I seem to be getting to grips with injuries for now so I might be able to start planning more than 30mins in advance soon.
Must do a training plan sometime. I seem to be getting to grips with injuries for now so I might be able to start planning more than 30mins in advance soon.
Thursday Mar 20, 2014 #
1 PM
Road running 36:59 [3] 4.8 mi (7:42 / mi)
slept:7.0
Late night last night but what I was working on will be useful for the selection races.
Minging weather here in Edinburgh. Incentive to go running? Wearing business smart for a meeting this morning. Got business casual in my draw at work. A run is a good excuse to get out of my suit.
Felt good, strong and fresh, but keeping it steady on purpose. I woke with a locked knee last night. It has been stiff when kneeling over the past few days - I try not to kneel, but when I am dressing Lucy it is a bit unavoidable. Again a bit of a concern, but maybe it is a delayed Devilla effect. I am going to plough on through the weekend and put the brakes on after that. Calf fine, achilles ok. The sore bit on my foot might be a bit bruised, so hopefully I have just dropped something on it without remembering. Shit for brains, as ever.
Skipped the fwtn. Achilles needs a night off. See I can be sensible when when I want.
Minging weather here in Edinburgh. Incentive to go running? Wearing business smart for a meeting this morning. Got business casual in my draw at work. A run is a good excuse to get out of my suit.
Felt good, strong and fresh, but keeping it steady on purpose. I woke with a locked knee last night. It has been stiff when kneeling over the past few days - I try not to kneel, but when I am dressing Lucy it is a bit unavoidable. Again a bit of a concern, but maybe it is a delayed Devilla effect. I am going to plough on through the weekend and put the brakes on after that. Calf fine, achilles ok. The sore bit on my foot might be a bit bruised, so hopefully I have just dropped something on it without remembering. Shit for brains, as ever.
Skipped the fwtn. Achilles needs a night off. See I can be sensible when when I want.
Wednesday Mar 19, 2014 #
Note
slept:7.2
Sore bit on the top of my foot. Half way between ankle and little toe / next to little toe. Slightly sore and numb. Not in a specific area. I first noticed it on Monday. Need to monitor. Physio is away so I have an appointment with his colleague on Monday.
5 PM
Road running 43:30 [3] 5.47 mi (7:57 / mi)
After worrying about my sore foot all day at work, I decided to take out my new heel pads for the way home from work and there was no pain. There was no pain in this part of my foot when I was running before though, so who knows. You need to keep your head and have an open mind when you are injured, something i struggle to achieve.
Run home to nursery, then had choc milk and applied gel before getting the kids.
Run home to nursery, then had choc milk and applied gel before getting the kids.
Tuesday Mar 18, 2014 #
8 AM
Road running 45:30 [3] 5.4 mi (8:26 / mi)
slept:7.5
Had heaps more energy than yesterday. Starting to feel like a real person again. Still lightheaded but nothing like yesterday.
Run to work from nursery. Lots of pain. Thoracic back twinge at 1 mile made me look for the nearest bus stop, but there was none handy so I tentatively continued. Another twinge at 2 miles but again no bus option. It wasn't affecting my breathing though so kept going and got more into it, but the calf pain was there, referring into heel pain, and overall heel numbness. I'm bored of these sorts of pain though so for now I am ignoring them.
Run to work from nursery. Lots of pain. Thoracic back twinge at 1 mile made me look for the nearest bus stop, but there was none handy so I tentatively continued. Another twinge at 2 miles but again no bus option. It wasn't affecting my breathing though so kept going and got more into it, but the calf pain was there, referring into heel pain, and overall heel numbness. I'm bored of these sorts of pain though so for now I am ignoring them.
5 PM
Road running 1:19:26 [3] 9.45 mi (8:24 / mi)
This was breath-takingly inappropriate but great fun. The plan was to run to work, and either run home or go to Martins to keep Graeme company. I couldn't be bothered to get the bus home though, so decided to run home. I passed by the track where Tess was training, and stopped off to pick up a map and joined in a bit. 2 x1k, 2 x 800 and 1x 400. All v slow (3:52, 3:55, 3:05, 2:52, 1:29) but still my first track session for a good few years and my first intervals for months. Perhaps building it into a 15mile day was not wise. Company was great though - a rare treat - and being at the track made me feel like a proper person not a ridiculous cripple, even if i was running like a cripple. Ah well, I'll not pencil in a morning run tomorrow.
Monday Mar 17, 2014 #
12 PM
Road running 54:40 [3] 6.25 mi (8:45 / mi)
slept:9.0
Decided to do whatever I feel like for a bit. Set off for a run home from work but took my bus fare as I had felt wiped out all morning and had decided I would bail when I felt like it. Work, maybury, cammo, crammond, bus back from silverknowes. Some new bits of running in nice places.
Got a few things I am going to do to get myself a bit healthier again. Eat more veg and eat more regularly, get more sleep, try to deal with the insomnia, no orienteering until I feel better, do the physio stuff more strictly, do some CBT stuff.
Got a few things I am going to do to get myself a bit healthier again. Eat more veg and eat more regularly, get more sleep, try to deal with the insomnia, no orienteering until I feel better, do the physio stuff more strictly, do some CBT stuff.
Sunday Mar 16, 2014 #
11 AM
Orienteering - race 1:14:04 [3] 6.2 mi (11:57 / mi)
What a terrible orienteering experience. Sol1 devilla.
Had been ill all week but felt ok-ish so though brown would be ok. Big mistake, just like the 180 I did out of the start when faffing with putting my map in the bag I brought, coming back through the start after one minute to head off in the right direction, then stuffed it up in the circles. 2 was much worse.
Some idiot running next to me at one part if the course, was irritating me so much that I had to stop the course for 5 mins at one control (12 I think) cause I was getting really really cross. Then spent the second half of the course trying not to cry. Which all seems a bit nuts. Maybe I am just a bit too tired. All I know is way i am feeling now I can't face the month of orienteering ahead. :-(. Just not enjoying it. I'm tired of having to come up with all of the answers all of the time re: physical training, technique training, racing etc myself. Working, having kids, juggling injuries and orienteering successfully was just about do-able when we had an elite performance coach (Toni - Steve was nice but useless) taking all of the thinking time out of being an elite orienteer. I have asked the squad management and british orienteering management time and time and time again for a replacement, but to no avail. Months go by with the only contact I have from the squad is the (excellent) physio. Not sure I have the energy to keep going with it.
The entertainment of today was seeing that Rosco was disqualified for missing 14. Hilarious. Did he just look at 14 on the map and think number 14 was a pisstake too far?
Had been ill all week but felt ok-ish so though brown would be ok. Big mistake, just like the 180 I did out of the start when faffing with putting my map in the bag I brought, coming back through the start after one minute to head off in the right direction, then stuffed it up in the circles. 2 was much worse.
Some idiot running next to me at one part if the course, was irritating me so much that I had to stop the course for 5 mins at one control (12 I think) cause I was getting really really cross. Then spent the second half of the course trying not to cry. Which all seems a bit nuts. Maybe I am just a bit too tired. All I know is way i am feeling now I can't face the month of orienteering ahead. :-(. Just not enjoying it. I'm tired of having to come up with all of the answers all of the time re: physical training, technique training, racing etc myself. Working, having kids, juggling injuries and orienteering successfully was just about do-able when we had an elite performance coach (Toni - Steve was nice but useless) taking all of the thinking time out of being an elite orienteer. I have asked the squad management and british orienteering management time and time and time again for a replacement, but to no avail. Months go by with the only contact I have from the squad is the (excellent) physio. Not sure I have the energy to keep going with it.
The entertainment of today was seeing that Rosco was disqualified for missing 14. Hilarious. Did he just look at 14 on the map and think number 14 was a pisstake too far?
Saturday Mar 15, 2014 #
2 PM
Orienteering - training 1:01:00 [3] 5.5 mi (11:05 / mi)
Jog up to the big weekend Sunday start, jog the first half of the brown then home. Just checking lungs for tomorrow. Coughing my guts up after, but not too bad during. One part of calf still feeling Tuesday night very slightly still. Very windy, very ploddy, v slow but still ran all the hills fairly easily and no longer feeling so washed out. Icing and watching the rugby. Wales are doing us Welsh folk proud! Spotted the physio many times, none of which he looked remotely happy.
Friday Mar 14, 2014 #
Note
(sick)
FFS. Would have gone for a trial run but had no time, then spent Friday night coughing my guts up. Again.
Thursday Mar 13, 2014 #
Note
(sick)
Still ill. spent all of last night coughing my guts up. Damn. Tried jogging behind Lucy when taking her to nursery and calf is not quite ready yet anyway.
I was at work yesterday, but too ill today. They were pretty shocked I was in yesterday anyway. Keeping myself busy by doing the sort of O things I ought to do but have no time for usually. Got some prints of EOC maps and selection race maps. The only one I have looked at yet is whitbarrow and I'll put it away soon as it is giving me (in Fife parlance) the dry boak. Form lines and stoney ground everywhere, bringing back harrowing memories of woc 2011 forests. Haven't dared look at the EOC long areas where we have to do 15k and 485m climb...
Starting to get really annoyed with being ill so often. I had to have some blood tests done earlier in the week, and as I have had problems with my white blood cells (they are the immune system ones) in the past, I'm interested to see what the results will be.
I was at work yesterday, but too ill today. They were pretty shocked I was in yesterday anyway. Keeping myself busy by doing the sort of O things I ought to do but have no time for usually. Got some prints of EOC maps and selection race maps. The only one I have looked at yet is whitbarrow and I'll put it away soon as it is giving me (in Fife parlance) the dry boak. Form lines and stoney ground everywhere, bringing back harrowing memories of woc 2011 forests. Haven't dared look at the EOC long areas where we have to do 15k and 485m climb...
Starting to get really annoyed with being ill so often. I had to have some blood tests done earlier in the week, and as I have had problems with my white blood cells (they are the immune system ones) in the past, I'm interested to see what the results will be.
Wednesday Mar 12, 2014 #
Note
(sick)
Better today. I have totally lost my voice but I feel slightly less washed out. Calf is recovering quickly from the dry needling. I can now limp standing upright, as opposed to bent over. Progress!
Tuesday Mar 11, 2014 #
Note
(sick)
Too ill to run today. Shame - it was a great day for it. Walked down to the physio in Dalry and he did some dry needling. He seemed to enjoy himself, showing me to what degree my spasming calf muscles were bending his needles. Agony!!!
He got me some heel cups that are like sorbothane but better, and a prescription for doxycycline. No physio until after the jk. He's off to Florida for a month with the Scottish 400m squad. Something tells me I'm in the wrong job.
He got me some heel cups that are like sorbothane but better, and a prescription for doxycycline. No physio until after the jk. He's off to Florida for a month with the Scottish 400m squad. Something tells me I'm in the wrong job.
Monday Mar 10, 2014 #
12 PM
Road running 53:00 [3] 6.7 mi (7:55 / mi)
Up all night with Laurence who was ill, so slept in and no am run. Run home via drs. Achilles pretty good :-) Cough, crap in throat, head ache, so just jogging.
Sunday Mar 9, 2014 #
8 PM
Road running 58:47 [3] 6.94 mi (8:28 / mi)
This was quite Petrie-esque in its inappropriateness. Thumping head, fever, ache, dizziness all day. Slept 7:30pm - 9:30am last night (only getting up to put Cbeebies on).Laurence with a fever and vomiting. Probably pretty ill, but wanted a bit of fresh air. Pollock, Duddingston village, left on the A1, around the centre a bit, meadows and home. Nice to get out in the rain, but when you feel the soaking of a passing bus going through a puddle refreshing, your fever is probably too bad to be running.
Achilles ok at start, getting stiffer.
Feeling really quite pleased about yesterday (race 1, still a bit disappointed about our dq on race 2) on reflection. When was the last time I did some speed work? It must be at least six months since I was at Martin's Tuesday night session. Where does speed come from? It's a bit of a mystery to me.
Achilles ok at start, getting stiffer.
Feeling really quite pleased about yesterday (race 1, still a bit disappointed about our dq on race 2) on reflection. When was the last time I did some speed work? It must be at least six months since I was at Martin's Tuesday night session. Where does speed come from? It's a bit of a mystery to me.
Saturday Mar 8, 2014 #
12 PM
Road running 20:00 [3] 2.0 mi (10:00 / mi)
Jogging around
Orienteering - race 10:41 [3] 1.4 mi (7:38 / mi)
Livi suol race 1
i have seen the splits, but don't have the map. Dropped 22 at 2 (odd descriptions) and 7 secs at 4 for looking at the wrong description code). The rest was easy and went ok. Tessa was marginally faster on average over the rest, but only by about 10secs so better than I thought it would be.
Race 2 - DNS. Long story. Did the white with Lucy instead.
P.S. Lucy was disqualified. Mispunched, at a control which she tried to punch but it was way higher than her reach so I had to lift her up. Then the gripple thingy was right up against the si punch hole so she had to punch from behind. She said she heard the bleep, but I didn't and there was no pin punch so we ran (walked) on. If a control is going to be used for a kids course, adult head height is not a suitable place to put the control. Her first course, disqualified.
Achilles was really sore all morning but since the race has been ok. One benefit of not running the afternoon is that I'll probably be able to run tomorrow.
i have seen the splits, but don't have the map. Dropped 22 at 2 (odd descriptions) and 7 secs at 4 for looking at the wrong description code). The rest was easy and went ok. Tessa was marginally faster on average over the rest, but only by about 10secs so better than I thought it would be.
Race 2 - DNS. Long story. Did the white with Lucy instead.
P.S. Lucy was disqualified. Mispunched, at a control which she tried to punch but it was way higher than her reach so I had to lift her up. Then the gripple thingy was right up against the si punch hole so she had to punch from behind. She said she heard the bleep, but I didn't and there was no pin punch so we ran (walked) on. If a control is going to be used for a kids course, adult head height is not a suitable place to put the control. Her first course, disqualified.
Achilles was really sore all morning but since the race has been ok. One benefit of not running the afternoon is that I'll probably be able to run tomorrow.
Friday Mar 7, 2014 #
Note
(rest day)
V stiff Achilles last night. Better this morning. Rest day today and hopefully will be ok to run the sprints tomorrow. Next week will be an easy one, as the idea is to see how bad things get after 2 sprint races tomorrow (I'm thinking 'very') then seeing to what extent Stephen can fix it when I see him on Tuesday. He's doing dry needling which will stop me running for a good few days, so if I'm running by devilla a week on Sunday I'll be pleased.
12 PM
Cycle commute 30:00 [3] 2.0 mi (15:00 / mi)
Cycle home, tho the wind was such that not much effort was required. If I had a spinniker I reckon I'd have been a better pace than chris hoy ever managed.
Thursday Mar 6, 2014 #
8 AM
Road running 8:18 [3] 1.0 mi (8:18 / mi)
Woke up with tight itb and sciatica. That's what comes of no proper w/ down last night. Jog from nursery to the bus stop, instead of to work.
12 PM
Road running 38:01 [3] 4.8 mi (7:55 / mi)
Lunchtime jog
5 PM
Road running 49:30 [3] 6.5 mi (7:37 / mi)
Run home. Sore lower leg. Probably shouldn't have. V stiff heel now. Icing it. Shame. The rest of me felt fit and strong.
Wednesday Mar 5, 2014 #
8 AM
Cycle commute 30:00 [3] 2.0 mi (15:00 / mi)
Physio. He said lots but I didn't hear much as I was so tired, and not feeling upbeat at all. What can I recall:
Chronic calf tear
Achilles tendinosis - No vascularisation, and no holes.
Plantar tendon affected at the site too.
Treatment
Slight change in exercises to take account of calf tear - lean over table one foot on the ground fully, lean into it, and sets of dog legs. Then spring off dog legs, sets of, each side. Also slight squats with weights on back. Work the PF with a golf ball to see if that helps.
Ice after each run if possible
Ibuprofen gel on the site as soon as possible after, and 3x per day.
As little cycling as possible
No hills, no sprint training, unless absolutely necessary, and then factor in having to let things calm down afterwards.
Experiment with different speeds, focusing on tempo runs over intervals. Adapt training to see what fits.
Suggested a month long course of ibuprofen and diclofenac. I need to speak to the GP re: this and antidepressants though. They don't seem to go together. I stopped taking antidepressants a month ago as the side effects were pissing me off, but I think I ought to start them again. I still have the side effects slightly, so even if I don't take them back up again I need to see if taking diclofenac is wise.
Heel raises. He is getting me some that are more substantial than sorbothane.
Get though the races to Easter then hopefully things will have settled down. He said to run Livi (2 sprint races, 1 hour apart) on Saturday, and then I have an appointment on Tuesday where he can see how badly the races have affected things, and also do some dry needling. Great!
Stephen kept saying 'these are things you have to get your coach to work out with you', not realising there are no coaches in performance orienteering. I have to work it out myself. Maybe when I get a spare hour or so. I'll put it in my diary for 5 year's time.
Chronic calf tear
Achilles tendinosis - No vascularisation, and no holes.
Plantar tendon affected at the site too.
Treatment
Slight change in exercises to take account of calf tear - lean over table one foot on the ground fully, lean into it, and sets of dog legs. Then spring off dog legs, sets of, each side. Also slight squats with weights on back. Work the PF with a golf ball to see if that helps.
Ice after each run if possible
Ibuprofen gel on the site as soon as possible after, and 3x per day.
As little cycling as possible
No hills, no sprint training, unless absolutely necessary, and then factor in having to let things calm down afterwards.
Experiment with different speeds, focusing on tempo runs over intervals. Adapt training to see what fits.
Suggested a month long course of ibuprofen and diclofenac. I need to speak to the GP re: this and antidepressants though. They don't seem to go together. I stopped taking antidepressants a month ago as the side effects were pissing me off, but I think I ought to start them again. I still have the side effects slightly, so even if I don't take them back up again I need to see if taking diclofenac is wise.
Heel raises. He is getting me some that are more substantial than sorbothane.
Get though the races to Easter then hopefully things will have settled down. He said to run Livi (2 sprint races, 1 hour apart) on Saturday, and then I have an appointment on Tuesday where he can see how badly the races have affected things, and also do some dry needling. Great!
Stephen kept saying 'these are things you have to get your coach to work out with you', not realising there are no coaches in performance orienteering. I have to work it out myself. Maybe when I get a spare hour or so. I'll put it in my diary for 5 year's time.
1 PM
Road running 34:56 [3] 4.74 mi (7:22 / mi)
Canal 5. Again, lots of frustrations to run out. Need to start doing a mood diary again.
7:59, 7:36, 7:21, 6:53, 6:58 (pace)
7:59, 7:36, 7:21, 6:53, 6:58 (pace)
7 PM
Orienteering - race 46:01 [3] 4.1 mi (11:13 / mi)
Fvo night o. Tulliallan.
Started 2 mins after. Should have left it longer as it got a bit crowded still. Fun. Lots of mistakes at first. Mucked up 1, 2. Rest good.
Started 2 mins after. Should have left it longer as it got a bit crowded still. Fun. Lots of mistakes at first. Mucked up 1, 2. Rest good.
Tuesday Mar 4, 2014 #
8 AM
Road running 7:54 [3] 1.04 mi (7:36 / mi)
This was going to be a run to work, but I ran out of time. Something to do with Ray telling me, as he went out the door 'btw Lucy has to go to nursery in fancy dress, dressed as her favourite character from a book'. 5mins notice! Oh how helpful! Cue chaos, frantic running around, stress, and lateness that meant I could only run through the meadows to get the bus. What a nice start to the day. Achilles really bad anyway :-(
12 PM
Road running 25:50 [3] 3.24 mi (7:58 / mi)
A 'seeing how wise it is going to be if I attempt to run the 7 miles home tonight' jog. Things were ok.
Tired and frustrated though. Not being able to plan training is really annoying. Sometimes it hurts, so I have to cut a run short, sometimes when I decide to do a short run not to wind things up it is fine and I could have / should have taken the opportunity or planned more time so I could go further. And it must only be 5/6 weeks until EOC and still no speed training possible in the near future.
Tired and frustrated though. Not being able to plan training is really annoying. Sometimes it hurts, so I have to cut a run short, sometimes when I decide to do a short run not to wind things up it is fine and I could have / should have taken the opportunity or planned more time so I could go further. And it must only be 5/6 weeks until EOC and still no speed training possible in the near future.
5 PM
Road running 47:38 [3] 6.25 mi (7:37 / mi)
7:54, 7:36, 7:15, 7:32, 7:58, 7.27, 7:39 (pace) Run home
Monday Mar 3, 2014 #
12 PM
Road running 1:01:34 [3] 8.0 mi (7:42 / mi)
Tired. Not happy. Frustrated. Canal 8 from work.
8:34, (uphill) 7:43, 7:28, 7:32, 7:12, 7:15, 8:05, 7:41 (downhill)
Eased off after first 6. Jogged the 2 miles back to work then cycled home.
3 good things:
Nice weather
Glad I'm not in work this afternoon
Things never got all that sore in todays run.
8:34, (uphill) 7:43, 7:28, 7:32, 7:12, 7:15, 8:05, 7:41 (downhill)
Eased off after first 6. Jogged the 2 miles back to work then cycled home.
3 good things:
Nice weather
Glad I'm not in work this afternoon
Things never got all that sore in todays run.
Cycle commute 30:00 [3] 2.0 mi (15:00 / mi)
Sunday Mar 2, 2014 #
8 PM
Road running 44:50 [3] 5.7 mi (7:52 / mi)
Stupefied by exhaustion all day (I need more sleep, please), I wasn't going to go out but revived vaugely late on. Astley ainsley, morningside, myreside, polwarth, Gilmore place and home. All flat-ish, apart from the last bit down minto street. How does that work?
Achilles reactive all day, but only slightly sore and calf ok. Good. Thought it was going to be agony.
Achilles reactive all day, but only slightly sore and calf ok. Good. Thought it was going to be agony.
Saturday Mar 1, 2014 #
Note
Anyone want to head to cambus o may tomorrow from Edinburgh? I want to go orienteering...
11 AM
Road running 1:05:00 [3] 8.13 mi (8:00 / mi)
5.5laps of the meadows then home. I used to be able to so endless laps of the meadows, but got bored quickly with this run. Bit of music needed. Calf sore throughout. Kept remembering what the Dr said. It's not doing any damage - it's just going to hurt. Ouch!
This run is flat, repetitive surface. I has sorbothane in. Mid foot heel strike. Home and iced and iboprufen.
Pace 8:20, 8:06, 8:03, 7:39, 7:37, 7:35, 8:20, 8:47
Tried to pick the pace up in the middle to make it more interesting.
This run is flat, repetitive surface. I has sorbothane in. Mid foot heel strike. Home and iced and iboprufen.
Pace 8:20, 8:06, 8:03, 7:39, 7:37, 7:35, 8:20, 8:47
Tried to pick the pace up in the middle to make it more interesting.