Training Log Archive: 007In the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
Running 35:00
ahr:143 max:171 shoes: Nike Lunar Glide #2 white
Another hill run from Galgenen- about 15mins up, 15mins down, 5mins up. Some leg muscles a bit sore from yesterday and felt rather yuk from eating too much cake and chocs.
There was a ovely layer of fresh snow and easter bells ringing in the valley, lovely lovely :)
There was a ovely layer of fresh snow and easter bells ringing in the valley, lovely lovely :)
Saturday Mar 30, 2013 #
Running 1:03:00
shoes: Nike Lunar Glide #2 white
Great 'long' run from Galgenen up through steep slippery forest then round about, up and down etc.. Even in freezing foggy drizzle the hills of Switzerland are beautiful :) Felt good!
Strength 5:00 [0]
Friday Mar 29, 2013 #
riding 1:25:00 [3]
Easyish ride, feeling extremely sleepy. Persevered up quite a steep hill for about 15mins only to find it a dead end and have to whiz back down, though funnily at the dead end there was a path with a sign to a 'Nacktwanderweg' (naked hiking track).
Strength 15:00 [0]
10mins knee essentials, 5mins calves
Thursday Mar 28, 2013 #
7 AM
Strength 15:00 [0]
10 mins core
5mins knee support
5mins knee support
6 PM
Running 45:00
shoes: Nike Lunar Glide #2 white
A 'real' running session with some mixed fartlek intervals up and about Buechberg hill.
Started with my old TT hill in 2:58 (2:31 PB last year), then 1 flat - 2ez - 5 hill - 1ez - 3 hill - 6ez - 1 flat - 1ez - 1 hill - 1ez - 2 flat - 1ez - 3flat
Obviously didn't feel super fit but will only get better ..
Started with my old TT hill in 2:58 (2:31 PB last year), then 1 flat - 2ez - 5 hill - 1ez - 3 hill - 6ez - 1 flat - 1ez - 1 hill - 1ez - 2 flat - 1ez - 3flat
Obviously didn't feel super fit but will only get better ..
8 PM
swimming 10:00 [1]
swim warm up
water running 50:00
Pool running. 3x hardish double laps of straight legs, high knees, bum kicks, fast without arms, arms with pauses at the end of each.
Wednesday Mar 27, 2013 #
Running 26:00
shoes: Nike Lunar Glide #2 white
Morning run, some snow, pretty easy. Still got bad musklekater from monday!
riding 15:00
Failed excercise bike session. felt really weak and dizzy after the first few minutes of interval. I suppose it was pretty late for training without having dinner, and still generally feeling a bit off.
Strength 10:00 [0]
knee essentials
Tuesday Mar 26, 2013 #
Running 27:00
ahr:145
Flat easyish morning run, in fresh spring snow which was lovely for the first few minutes... then the snowflakes became more icy kept getting in my eyes and tickling my throat when I inhaled them. C'mon spring!
Knee a tiny bit stiff, perhaps because of cold and lack of warm up. Also was sore to straighten afterwards for an hour or so.
Knee a tiny bit stiff, perhaps because of cold and lack of warm up. Also was sore to straighten afterwards for an hour or so.
Strength 10:00 [0]
Balancing challenges at physio, after ultrasound/massage
water running 55:00
Pool running in Siebnen's big warm bathtub- my ice cold feet almost burnt when I got in!
Muscle pain from yesterdays strength kicked in after midday so legs were a bit too stiff and sore for a really hard session but it was pretty steady as I had to keep afloat.. Did a few 4min efforts and then hardish laps of different techniques with easier bits between.. nice :)
Muscle pain from yesterdays strength kicked in after midday so legs were a bit too stiff and sore for a really hard session but it was pretty steady as I had to keep afloat.. Did a few 4min efforts and then hardish laps of different techniques with easier bits between.. nice :)
swimming 15:00 [2]
included 10mins easy swimming as warm up and 5mins warm down to help loosen the legs. breaststroke is now ok for knee.
Monday Mar 25, 2013 #
Strength 10:00 [0]
essentials in th emorning. must not neglect these.
Strength 48:00
TSV runners group strength. Sad there are only two of these left!
40mins general strength
then 4x (1min each various hardcore squats, fast sideways bench springing & slalom lauf.
Knee coped extremely well and I could do everything full effort.
40mins general strength
then 4x (1min each various hardcore squats, fast sideways bench springing & slalom lauf.
Knee coped extremely well and I could do everything full effort.
running drills/plyo 3:00 [4]
I'll call the bench springing the start of my Plyometrics. Legs very fatigued after and I expect a vicious Musklekater tomorrow, but I would like to build up some more similar sessions to improve my forest strength.
running drills/plyo 6:00 [4]
Slalomlauf und fast step drills
Note
Didn't go to the pool in the evening because I got home late feeling tired and hungry after a rather hectic day. Also my tick rash from last year is making a small comeback which seems to happen when I'm not 100%.
Sunday Mar 24, 2013 #
riding 20:00
ride up to and back from forest for OL training. Back quite stiff from much garden digging yesterday!
orienteering 58:00
shoes: Innov8 Roclite #2
Yay I can orienteer!! :) I ran in Buechberg East (my local forest but the further away part, on a course I had drawn a few months ago.) The forest is nicer and more interesting then Buechberg west. It felt like autumn with the fog and ground covered with dried leaves.
My knee wasn't painful, just a little uncertain on going down the speeper bits and when it was slippery and I felt like I wasn't lifting my feet so well but the brace I was wearing also makes that harder. Overall very happy and I will start going to the NLZ training again and to races.
Did map memory on some legs which made it much more interesting and kept focus up.
My knee wasn't painful, just a little uncertain on going down the speeper bits and when it was slippery and I felt like I wasn't lifting my feet so well but the brace I was wearing also makes that harder. Overall very happy and I will start going to the NLZ training again and to races.
Did map memory on some legs which made it much more interesting and kept focus up.
C • O 3
Running 8:00 [3]
warm down run back to the bike
Saturday Mar 23, 2013 #
Note
another day off as i still had headache, sore throat and woke up feeling generally achey, bu really not too bad.
Friday Mar 22, 2013 #
riding 55:00
ahr:132 max:149
Ride straight after running, riding a bit harder than the other day in an effort to keep warm. It seemed like every farmer was out with his poo spraying truck adding a heavy dose of stench to an otherwise beautiful spring day. I had to leave my clothes on the balcony in quarantine after!
Strength 25:00 [0]
10mins knee str before run
15mins balancing physio
15mins balancing physio
3 PM
Running 35:00
ahr:148 max:174 shoes: Nike Lunar Glide #2 white
Steady run up to the golfcourse, taking the uphill harder than the downhill. Felt rather slow for the effort but I suppose that is not unexpected. Knee felt fine though a little hesitant on the rougher downhill and when turning.
It was so warm that shorts would have been much better than my 3/4 running tights. Little clusters of bright flowers everywhere, bursting through the earth. Mein Herz war so froh :)
It was so warm that shorts would have been much better than my 3/4 running tights. Little clusters of bright flowers everywhere, bursting through the earth. Mein Herz war so froh :)
Thursday Mar 21, 2013 #
Note
(rest day)
Woke up with a really sore throat and headache. The rest of my body felt fine but took it easy.
Knee a bit stiff in the evening, from lack of training? ;)
Knee a bit stiff in the evening, from lack of training? ;)
Wednesday Mar 20, 2013 #
7 AM
Running 25:00
ahr:148 max:159 shoes: Nike Lunar Glide #2 white
Just a short one but stretching my legs out a bit more with an attempt at faster running. Felt good.. No pain from tendon, felt a bit funny under the R kneecap/tight ITB but not as much as monday.
stretch/yoga 10:00 [0]
good stretch before run
7 PM
riding 30:00
ahr:148 max:170
Short but worth while indoor trainer session.. 10 x 90sec hard with 30sec recovery, fast cadence of 90 or above and a map for entertainment. No probs with knee, though it was perhaps a bit stiff after.
The trouble with my indoor bike trainer being next to the kitchen where my lovely boyfriend is cooking a deliciously aromatic dinner is that it is hard to sustain a session for long ;) and then directly after finishing training i ate too much, too fast and felt a bit sick..
The trouble with my indoor bike trainer being next to the kitchen where my lovely boyfriend is cooking a deliciously aromatic dinner is that it is hard to sustain a session for long ;) and then directly after finishing training i ate too much, too fast and felt a bit sick..
map/mental 10:00 [0]
Tuesday Mar 19, 2013 #
riding 1:23:00 [1]
ahr:115 max:139
A day off work and plenty of beautiful sunshine to enjoy after the rain clouds cleared. I was really looking forward to a long expedition on the bike but my knee was was achey on and off around the tendon area (which I have not felt during most of my training in the last week). I was in a bit of a mental battle for the first 45mins before deciding to turn around. Strange that riding affects it more than running or water running, considering there is no twisting motion. Anyway it wasn't any sorer at the end and I iced it after.
HR very low- I'm not good at pushing when riding on the flat.
HR very low- I'm not good at pushing when riding on the flat.
stretch/yoga 10:00 [0]
map/mental 10:00 [0]
Monday Mar 18, 2013 #
7 AM
Running 28:00
shoes: Nike Lunar Glide #2 white
Morning run. Made sure my tendon was warmed up this time and had no pain from it. Some other annoying littel sharper pain in knee on bending, something a bit out of line. I need to stretch more, not just strengthen.
running drills/plyo 5:00 [3]
... run included 5mins drills. Right leg not so good bum kicks, not sure if my hamstring is a bit weaker or knee is stiff.
Strength 10:00 [0]
essential strength before run.
Strength 10:00 [0]
balancing excercises at physio (after massage, ultrasound)
7 PM
water running 42:00
Good hard sesh. 6x 5mins with 1min recovery. No knee pain either so I could go harder than last time, but legs were very wobbly when I got out!
C • nice 2
8 PM
Strength 52:00
TSV strength training.
Sunday Mar 17, 2013 #
riding 50:00
ahr:137 max:157
On indoor trainer. Went hard for a bit but struggled. Got too hot and a bit dizzy feeling. Time to get riding outside!
Strength 15:00 [0]
calves, knee stability
Saturday Mar 16, 2013 #
Running 42:00
ahr:143 max:164
In Savognin. Undulating run with even 10minutes in a patch of lovely open forest with soft ground. Knee was good, though still a bit uncertain making turns.
Strength 10:00 [0]
core.
Calves a bit sore, from volleyball.
Calves a bit sore, from volleyball.
Friday Mar 15, 2013 #
Running 23:00
ahr:132 max:152
Run in the morning- knee felt stiff and a bit sore so I shortened it. I think the tendon is stiffer when it is cold..
Strength 10:00 [0]
Thursday Mar 14, 2013 #
random ball sports 45:00 [1]
Fun evening Volleyball tournament with TSV. Played 5 15min games, our leam ended up last so we just spectated the finals. Didn't jump about as much as I normally would but the knee held up totally fine. Had a few good flukey shots and a few total disater hits..
Sore leg muscles from the last few days are back to normal feeling.
Sore leg muscles from the last few days are back to normal feeling.
Wednesday Mar 13, 2013 #
7 AM
Running 31:00
Morning run on the flat, continuous running pretty much pain free. Tried some curvy corner running which my knee was a bit clumsy at. Left ITB tightened up a bit in the last 5mins. Still a bit of muscle hangover from monday.
12 PM
Strength 10:00 [0]
balancing excercises after physio (ultra shound and massage)
7 PM
Strength 15:00 [0]
core. most other muscles still to sore for more strength..
Tuesday Mar 12, 2013 #
8 PM
water running 30:00
Water running, no intervals as my legs were feeling sore from yesterday, but still a steady effort (no other option as I have to work reasonably hard to keep afloat!) . Some 'drills' and surges.
No pain though a little stiff to fully compress knee :)
No pain though a little stiff to fully compress knee :)
swimming 15:00 [2]
10mins before and 5mins after pool running. Also no pain, even with a little bit of breaststroke.
walking 20:00 [0]
walk home from pool, legs feeling quite sore (quads and calves, from the strength training and perhaps also pool running).
Probably don't need to log walking as an injury gauge any more, as it's pain free!
Probably don't need to log walking as an injury gauge any more, as it's pain free!
Monday Mar 11, 2013 #
7 AM
Running 22:00
ahr:152 max:163
Another succesful run on the flat. Focussed on good form, quick steps and trying to switch on my glute muscles. I wasn't trying to push the pace but the focus on quick legs made HR quite high. Pain negligible, left knee/ITB also quite good.
7 PM
water running 25:00
Back in the pool (school holidays over!). Had it completely to myself :)
5mins warm up, 5m, 5m, 3m hard with 1min rec. Then decided knee was getting a bit sore and did 10mins Swimming, then 5mins more running.
5mins warm up, 5m, 5m, 3m hard with 1min rec. Then decided knee was getting a bit sore and did 10mins Swimming, then 5mins more running.
swimming 10:00 [2]
Freestyle
8 PM
Strength 48:00
TSV running group strength training. 40mins mix of core, legs, upper body. Then 4 rounds of step ups, bench spring overs, slalom running. Took the last ones carefully but felt OK.
Running 5:00 [2]
A little bit of running at TSV training. Knee was a little achey after swimming and some excercises, but actually felt better running and by th end of the evening not really sore either :) feel like my injury has had a little breakthrough in recovery. The stretches, massage and stability/strength is definately helping, though still have to be very careful not to get carried away.
Sunday Mar 10, 2013 #
walking 30:00 [0]
Walk up and back to Ruchweid (from where we parked part way up the hill) to watch the most hilarious ski racing- the skis were made from the curved wooden slats from wine barrels so noone had any control, the1 m high jump produced some particuarly spectaculat crashes.
Strength 10:00 [0]
Saturday Mar 9, 2013 #
Running 21:00
shoes: Nike Lunar Glide #2 white
Gloriously happy run :) Ran from Wangen to Galgen (flat with some uphill at the end) and had no pain or even stiffness from my knee tendon. Running felt reasonably natural although slow. I had some pain in my left knee from ITB tightness.. Right ITB also sore from hard rolling yesterday.
It was so warm that I after 5 minutes I was down to my singlet and shorts, feeling indecently naked after a winter of layers. Lots of singing birds, little snow drop flowers in the fields and a day of preparing our garden :)
It was so warm that I after 5 minutes I was down to my singlet and shorts, feeling indecently naked after a winter of layers. Lots of singing birds, little snow drop flowers in the fields and a day of preparing our garden :)
stretch/yoga 10:00 [0]
stretch and self massege in evening
walking 30:00 [0]
knee good.
Friday Mar 8, 2013 #
stretch/yoga 5:00 [0]
morning stretches
Strength 5:00 [0]
quick morning knee rehab excersises
Running 5:00 [1]
Attempted run, knee felt stiff and a little sore- a few weeks ago I would have kept running to my planned time but i have to stick to what feels natural.
Strength 15:00 [0]
Balancing practice with th eaid of several channenging contraptions at the physio.
The physio massaged the sore spot on the tendon (only found when knee is bent) which I have always avoided touching. This seemed to make my knee feel alot freer in the following days. She also put a fancy bit of tape over the area to increase blood flow. At home I read a good article about MCL ligament lingering pains and scar tissue.
The physio massaged the sore spot on the tendon (only found when knee is bent) which I have always avoided touching. This seemed to make my knee feel alot freer in the following days. She also put a fancy bit of tape over the area to increase blood flow. At home I read a good article about MCL ligament lingering pains and scar tissue.
Strength 40:00 [0]
15min abs/core, 15mins glutes/core, 10mins knee rehab
stretch/yoga 10:00 [0]
big stretch and itb etc rolling
Thursday Mar 7, 2013 #
Strength 10:00 [0]
riding 30:00 [1]
longer ride on th eway home, no pain
Wednesday Mar 6, 2013 #
walking 30:00 [0]
evening walk, knee felt ok
stretch/yoga 10:00 [0]
riding 10:00 [1]
Tuesday Mar 5, 2013 #
stretch/yoga 5:00 [0]
morning stretches/mobility. knee felt ok, though decided not to run as I could still feel it overnight.
Strength 25:00 [0]
20mins knees (quad/vom contractions, leg lifts, small squats, hamstrings)
5mins calf/achilles from step (1min double raises, single leg drops w straight and bent leg).
5mins calf/achilles from step (1min double raises, single leg drops w straight and bent leg).
Strength 10:00 [0]
physiotherapy massage
balancing excercises on some various wobbling contraptions. knee a bit stiff to straighten after an excercise.
balancing excercises on some various wobbling contraptions. knee a bit stiff to straighten after an excercise.
riding 10:00 [1]
to/from work, knee felt ok.
Strength 25:00 [0]
feet, ankles, lower legs
stretch/yoga 10:00 [0]
vicious ITB roll
Monday Mar 4, 2013 #
stretch/yoga 10:00 [0]
Morning stretch/mobility. As usual the knee was a little stiff on waking and could feel it during the night.
Note
physio ultrasound and massage
riding 10:00 [1]
Ride to and from work. Knee a little achey.
Sunday Mar 3, 2013 #
walking 30:00 [0]
Stuck to the flatter snow free roads and had no pain.
Strength 30:00 [0]
Core and leg strength.
Note
knee stiff in evening after a long car drive. iced before sleeping. Still feeling it over night.
Saturday Mar 2, 2013 #
walking 1:00:00 [1]
In Savognin, walked up to the first chairlift station with Karin for lunch with the Skiers. Got a bit jealous watching them, but knee felt sore just looking at them! Actually it was a bit sore for the last half hour (track a bit icy) but it felt ok for th erest of the day after I iced it and took IBP.
Strength 30:00 [0]
Leg etc strength. Calves getting better at the stair drops.
Iced again after.
Iced again after.
Friday Mar 1, 2013 #
stretch/yoga 10:00 [0]
Strength 10:00 [0]
usual knee strength
riding 36:00
Ride outside in the afternoon. Knee started to hurt a bit after riding up the first hill so I went back to the flat and gave up the notion of a long ride. Knee was achey all evening.
Feeling totally fed up with the injury as it hardly feels like it has improved in the last few weeks bu I have to admit I think I have been trying to do too much. Trying to do quality cross training is only useful if it isn't making the problem worse and if it causes any discomfort I shouldn't be doing it.
I will totally stop worrying about my fitness for the next couple of weeks and focus on strengthening and supporting my knee for running.
Feeling totally fed up with the injury as it hardly feels like it has improved in the last few weeks bu I have to admit I think I have been trying to do too much. Trying to do quality cross training is only useful if it isn't making the problem worse and if it causes any discomfort I shouldn't be doing it.
I will totally stop worrying about my fitness for the next couple of weeks and focus on strengthening and supporting my knee for running.