Training Log Archive: schnitzerIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
9 AM
Note
weight:85.6kg
13.2% body fat.
That is now 2 months since my back started giving me significant trouble.
Going back through my training over this period it is no surprise to see that it feels good when I have been consistently stretching AND doing core exercises and feels bad again if I stop for several days. At no point since I started doing the core exercises again has it been as bad as it was in early-mid January.
I guess the final test is to consistently stretch and do the core exercises for a number of weeks - easier said than done but I've got to try.
That is now 2 months since my back started giving me significant trouble.
Going back through my training over this period it is no surprise to see that it feels good when I have been consistently stretching AND doing core exercises and feels bad again if I stop for several days. At no point since I started doing the core exercises again has it been as bad as it was in early-mid January.
I guess the final test is to consistently stretch and do the core exercises for a number of weeks - easier said than done but I've got to try.
Sunday Feb 28, 2016 #
10 AM
Running warm up/down (xc) 5:50 [2]
Orienteering race (forest) 1:23:02 [3] 8.0 km (10:23 / km)
WInter Series No 9 Farstanäset (16/34)
My back felt really good to start with, couldn't feel anything. About half-way it started to feel a bit weird and by the end it was hurting a little. This is actually quite positive if I compare it to orienteering in early January, especially considering I ran for nearly 90 mins today.
I purposely took it steady not being used to a longer course. I was still feeling quite springy up the hills towards the end of the course which is pleasing - nice to know the hill training helps.
Technically awful - a major mistake on 3 losing over 3 minutes. 2 other signicant errors on 8 and 15 (short legs which I am usually good at) and big hesitations on 1, 9, 11 and 19. My IROC quadruple knots also both came undone. Probably not much short of 10 minutes in total.
I guess I can write it off as a rusty run, first race in the detail for a while.
My back felt really good to start with, couldn't feel anything. About half-way it started to feel a bit weird and by the end it was hurting a little. This is actually quite positive if I compare it to orienteering in early January, especially considering I ran for nearly 90 mins today.
I purposely took it steady not being used to a longer course. I was still feeling quite springy up the hills towards the end of the course which is pleasing - nice to know the hill training helps.
Technically awful - a major mistake on 3 losing over 3 minutes. 2 other signicant errors on 8 and 15 (short legs which I am usually good at) and big hesitations on 1, 9, 11 and 19. My IROC quadruple knots also both came undone. Probably not much short of 10 minutes in total.
I guess I can write it off as a rusty run, first race in the detail for a while.
8 PM
Static Stretching & Massage (static) 22:30 [0]
Usual glutes plus full set of static stretches.
Thursday Feb 25, 2016 #
9 PM
Core Stability (floor) 12:00 [1]
Core strength/coordination session.
Static Stretching & Massage (static) 9:15 [0]
Glutes.
Tuesday Feb 23, 2016 #
6 PM
Running warm up/down (xc) 12:00 [2]
Running hills (xc) 27:10 [3] 3.0 km (9:03 / km) +300m 6:02 / km
Less steep hill. My eyes were bigger than my testicles today and not just because of the cold. I wanted to do like double what I did but just didn't have the motivation - dark, cold, icy and legs tired.
Still, a significant workout. Sure the times look slow but the downhill was taking around 15 seconds per rep longer that usual.
10 reps.
Still, a significant workout. Sure the times look slow but the downhill was taking around 15 seconds per rep longer that usual.
10 reps.
9 PM
Static Stretching & Massage (static) 18:30 [0]
Lower body stretches. Back felt really good today but still should have done this straight after running.
Monday Feb 22, 2016 #
9 AM
Note
weight:85.1kg
My new scales seem to be pretty accurate or maybe just good at telling me what I want to hear. Body fat percentage down, muscle and bone percentages up, water consistent - great!
13.1% body fat.
13.1% body fat.
9 PM
Static Stretching & Massage (static) 20:30 [0]
I really should have done a core session today but couldn't face it, just ruined. Managed a full set of stretches though in between booking holiday cottages and hanging washing.
Sunday Feb 21, 2016 #
12 PM
Running (road/xc) 58:20 [3] 11.0 km (5:18 / km)
Medium trail route, mostly steady. A good test for my back today - mostly uneven, crunchy snow. Some slush, some ice. Ran the first 5-10 minutes easy then put some more effort in, especially through the hilly bit in the middle.
All things considered quite a good time for me, only 4.5 mins off PB pace. I guess fitness wise I am pretty much where was at the beginning of the Autumn, before I started catching colds. I'm optimistic for the coming season (especially 10mila, Jukola) but reluctant to set any goal other than to sort my f-ing back out...
Fortunately it coped ok with this and I only felt like I wasn't enjoying myself once after the long downhill into Alby and it soon returned from slightly painful back to just a bit weird again. I'm trying to be happy and assume that the peripheral training is at least helping me to keep running in the various ways that I like to. At the same time I'm gutted it is taking so long this time to get completely back to normal.
I've been thinking of what else I can do...
1. At least a glutes massaging/stretching session directly after running (like today)
2. Expand the core work, including the 'secret' exercises (more on this later)
3. Do some cross-training - when I first got these problems 15 years ago I seem to remember that rowing seemed to help a lot
4. Start massaging and more extensively stretching my calf muscles (it could be related to tight and knotted calf muscles, they've caused me so many different problems in the past)
5. Get down to race weight faster, got to be less stress on the lower back without a belly.
All things considered quite a good time for me, only 4.5 mins off PB pace. I guess fitness wise I am pretty much where was at the beginning of the Autumn, before I started catching colds. I'm optimistic for the coming season (especially 10mila, Jukola) but reluctant to set any goal other than to sort my f-ing back out...
Fortunately it coped ok with this and I only felt like I wasn't enjoying myself once after the long downhill into Alby and it soon returned from slightly painful back to just a bit weird again. I'm trying to be happy and assume that the peripheral training is at least helping me to keep running in the various ways that I like to. At the same time I'm gutted it is taking so long this time to get completely back to normal.
I've been thinking of what else I can do...
1. At least a glutes massaging/stretching session directly after running (like today)
2. Expand the core work, including the 'secret' exercises (more on this later)
3. Do some cross-training - when I first got these problems 15 years ago I seem to remember that rowing seemed to help a lot
4. Start massaging and more extensively stretching my calf muscles (it could be related to tight and knotted calf muscles, they've caused me so many different problems in the past)
5. Get down to race weight faster, got to be less stress on the lower back without a belly.
Static Stretching & Massage (static) 9:00 [0]
Glutes, same as yesterday.
Saturday Feb 20, 2016 #
10 PM
Core Stability (floor) 11:40 [1]
Core coordination session.
Static Stretching & Massage (static) 11:00 [0]
Glutes session, It's like my work with the medicine ball is done in the usual areas (although it's still always more knotted on the left-hand side). Spent some time exploring the edges and found some tougher bits that need work (again, more knotted on the left-hand side).
Friday Feb 19, 2016 #
1 PM
Running warm up/down (xc) 10:25 [2]
Running hills (xc) 24:40 [3] 3.0 km (8:13 / km) +300m 5:29 / km
Less steep hill - what I set out to do last Sunday. I seem to be fitter or lighter or to have paced it better or just simply felt better, who knows.
Seemed to be comfortable averaging around 2:30s per rep, only felt like I was pushing it on the last couple (2:23 and 2:19). I wonder if I can get faster to the point that I can run up the same speed as down (around 1:00-1:05 but that is currently limited because of a combination of snow and the fact that I am a fearful, uncoordinated, old man).
10 reps.
2:28.0 19/02/16 today's average
2:30.0 25/08/15 best average for 10 reps
2:28.6 14/02/16 best average (7 reps)
Seemed to be comfortable averaging around 2:30s per rep, only felt like I was pushing it on the last couple (2:23 and 2:19). I wonder if I can get faster to the point that I can run up the same speed as down (around 1:00-1:05 but that is currently limited because of a combination of snow and the fact that I am a fearful, uncoordinated, old man).
10 reps.
2:28.0 19/02/16 today's average
2:30.0 25/08/15 best average for 10 reps
2:28.6 14/02/16 best average (7 reps)
8 PM
Static Stretching & Massage (static) 23:30 [0]
Usual glutes work plus full set of static stretches. My back is coping ok at the moment but there is still a significant problem.
Thursday Feb 18, 2016 #
9 PM
Core Stability (floor) 12:15 [1]
Core strength/coordination session.
Static Stretching & Massage (static) 8:30 [0]
Just glutes again.
Wednesday Feb 17, 2016 #
9 PM
Static Stretching & Massage (static) 8:15 [0]
Glutes.
Tuesday Feb 16, 2016 #
2 PM
Running warm up/down (xc/terrain) 9:30 [2]
Orienteering (forest) 51:05 [3] 5.0 km (10:13 / km)
Back good this morning, seems like it is getting better again :-S
Future benchmark terrain route no. 2 i.e. see Dec 30th 2015 - similar snow conditions to that first re-run actually, a couple inches of powder in most places, a bit deeper in the darker bits of forest.
I don't think I navigated much better today, probably worse in fact. Made a couple of significant errors on 5 and 14. They didn't burst my bubble however, proper enjoyed myself.
Future benchmark terrain route no. 2 i.e. see Dec 30th 2015 - similar snow conditions to that first re-run actually, a couple inches of powder in most places, a bit deeper in the darker bits of forest.
I don't think I navigated much better today, probably worse in fact. Made a couple of significant errors on 5 and 14. They didn't burst my bubble however, proper enjoyed myself.
8 PM
Static Stretching & Massage (static) 16:15 [0]
Usual stuff, felt not entirely unlike work. I guess I shall see tomorrow morning how much damage I have done with today's run but I'm optimistic - three days of stretching with a core session in the middle, can't do much more than that.
Monday Feb 15, 2016 #
10 AM
Note
weight:86.1kg
Back bad this morning, seems like it is getting worse again :(
13.6% body fat.
13.6% body fat.
9 PM
Core Stability (floor) 11:55 [1]
Core coordination session.
Static Stretching & Massage (static) 14:00 [0]
Usual routine, felt easy.
Sunday Feb 14, 2016 #
12 PM
Running warm up/down (xc) 10:30 [2]
Running hills (xc) 17:20 [4] 2.1 km (8:15 / km) +210m 5:30 / km
Not so steep hill again. Trying to get the balance right today - need to exercise (legs finally stopped aching from Wed) but not much time to do it. So started fairly fast with the idea of only doing 10 reps. Kind of overcooked it, couldn't do 10 but no big shame as more time for finishing off Hugo's new bedroom...
7 reps.
7 reps.
Running (xc) 13:55 [2] 1.6 km (8:42 / km) +150m 5:55 / km
...until I realised that I was locked out. Did some easy reps of the hill next to our house waiting for Beth to get back from taking Hugo for a walk.
10 reps.
10 reps.
Running (road/xc) 9:50 [2]
Beth still not back, jogged around looking for them.
Running (road/xc) 15:00 [2]
Still not back, jogged more until I found them, got keys, jogged back home.
8 PM
Static Stretching & Massage (static) 19:45 [0]
Back not great today, especially on the unscheduled trail parts of today's running. Felt ok stretching however (usual lower body set) and much better afterwards.
Thursday Feb 11, 2016 #
10 PM
Core Stability (floor) 11:30 [1]
Core coordination session.
It's a bit ridiculous at the moment, life feels a bit impossible generally. We've had one of the boys off school again today (Mon, Tue and Thu so far this week) and I've done 7 hours work thanks to Beth not doing as much as 7 hours. Kitchen sink blocking up, fridge making loud noises, car, blah etc.
So I'm doing my core exercises and stretching at 10pm because if I don't I will be in pain tomorrow and won't enjoy my run.
It's not all external stuff of course, things are also impossible because I am a bit useless too, only human.
It's a bit ridiculous at the moment, life feels a bit impossible generally. We've had one of the boys off school again today (Mon, Tue and Thu so far this week) and I've done 7 hours work thanks to Beth not doing as much as 7 hours. Kitchen sink blocking up, fridge making loud noises, car, blah etc.
So I'm doing my core exercises and stretching at 10pm because if I don't I will be in pain tomorrow and won't enjoy my run.
It's not all external stuff of course, things are also impossible because I am a bit useless too, only human.
Static Stretching & Massage (static) 16:00 [0]
Glutes massage plus lower body static stretches.
It's not all bad though, my back has been pretty good and felt just fine stretching through it tonight, regardless of waking up this morning with pain after running yesterday. Just got to get the balance right.
It's not all bad though, my back has been pretty good and felt just fine stretching through it tonight, regardless of waking up this morning with pain after running yesterday. Just got to get the balance right.
Wednesday Feb 10, 2016 #
2 PM
Running warm up/down (xc) 13:40 [2]
Running hills (xc/terrain) 18:55 [3] 1.6 km (11:49 / km) +300m 6:06 / km
Steep hill - the snow and ice is gone so I am brave enough to do some of these again. It was hard work, going to feel it tomorrow.
10 reps.
10 reps.
Monday Feb 8, 2016 #
9 AM
Note
weight:86.4kg
Wow, astonishing. Ill the whole week (better now), no running the whole week and I haven't put on any weight. Not surprising though I have been quite dedicated not eating any junk in the evenings, just wish I could have been more dedicated with some core/stretching towards the end of last week.
13.5% body fat.
13.5% body fat.
Wednesday Feb 3, 2016 #
9 PM
Core Stability (floor) 11:15 [1]
(sick)
Core coordination session - increased the reps on each exercise today.
I had a suspicion on Monday and yesterday it was obvious, I am ill again. Another very mild cold again. From Hugo, again.
I had a suspicion on Monday and yesterday it was obvious, I am ill again. Another very mild cold again. From Hugo, again.
Static Stretching & Massage (static) 20:30 [0]
Glutes massage plus full set of static stretches.
I've changed back to top to bottom now, I was having to do things in a certain order just so my back would let me. It's been a few days now where it is noticably better but I still have problems getting out of bed (I mean aside from the usual issues).
I've changed back to top to bottom now, I was having to do things in a certain order just so my back would let me. It's been a few days now where it is noticably better but I still have problems getting out of bed (I mean aside from the usual issues).
Monday Feb 1, 2016 #
9 AM
Note
weight:86.5kg
13.6% body fat.
9 PM
Core Stability (floor) 9:45 [1]
Core strength/coordination session.
Basically the same session I was doing last year. I seem to remember I got quite good at these exercises after a while, now I am useless all over again.
Basically the same session I was doing last year. I seem to remember I got quite good at these exercises after a while, now I am useless all over again.
Static Stretching & Massage (static) 10:30 [0]
Glutes, hamstrings and calf muscles. My lower back has been feeling pretty good all day, almost back to normal.