Training Log Archive: slow-twitch

stuff - this was in the morning before the physio in the evening gave me some new stuff and reminded me do some of the old stuff as well

Lunchtime, Fairfield/Claudelands bridge loop. Mostly paved but a bit of mixed surfaces (nothing that could really count as cross country even by the standards of the typical modern cross country race). the gravel bits were just a little bit tweakier than the paved but nothing bad; the grass bits unfortunately weren't comfortable enough to make me want to seek out more grass bits.

Posting too long after the fact to remember details, but I've got the routine down enough now I don't need the daily reminders and you're probably sick of the detail. Plans to do some biking to nowhere after work dissolved by a need to sort my life out (or aspects of)

Straight leg raises 2 x 32
Standing foot rotations 20 outer, 18 inner (plus half a dozen bonus outer on the wrong foot wondering why the inner was feeling so much easier than usual)
Balancing as per yesterday

bent knee leg raises 2 x 28
standing foot rotations 15 each side
balancing as per yesterday

Probably not quite 5.5km at not quite the gentle pace it should have been. Foot mostly ok but did feel the need to chuck some ice on it when I got home. Almost feels like time to bring the tights out for winter - or not let myself procrastinate right through to the end of the day (or indeed the day after I actually intended to get out there....)

Single straight leg raises 2 x 30
Standing foot rotations 15 x each side - inner noticeably more comfortable than day 1 of this exercise, but still noticeably harder work than the outer
Soft surface balancing, 2.5 minutes including c1 minute 'active' (someone's getting cocky...)

Bent knee leg raises 2 x 25
Standing foot rotations 15 x 'outer', 10 x 'inner'.
Balancing - about 1.5 mins each soft surface and active

Definitely had a bit of a work-out last nigh!

straight knee leg raises 2 x30
balancing soft surface 1 min, active 1.5 mins
standing foot rotations ...I'm entering this a few hours later but I think it was 12 outer, 10 inner...

2 x 10 minute gentle (ish) runs on the river path, with a 5 minute walk in between and 5+ minutes each way getting there and back from the office. Not exactly pain free, initially feeling a twinge in almost every LF 'push' but that eased away so then it was mostly just the odd off-centre step. Nothing I can't tolerate for road running so will hopefully be able to build up reasonably quickly, but the fun off-road stuff still feels a while away.

see above!

Still choosing climbs based on perceived security of footholds but a bit less conservative and a much more physical session than last week. First time I've climbed with Drew for ages, I think he was impressed with my technical development (still a long way away from the crazy shit he was pulling). Among other things completed a new 15 on the slab wall (first success on the slab wall I think) and found a new overhangy 15 project, which my first attempt on was surprisingly good (but then my arms were gone and it was backwards from there)

Feeling like I'm back to where I was sunday morning - so only a minor set-back :-) Also some changes to The Regime after physio yesterday.

Bent knee leg raises 2 x 25
Standing foot rotations 10 x 'outer', 9 x 'inner'. The outer is so comfortable I wonder if I'm doing it right, the inner does start to hit the sore point just a little
Balancing - about 1 min soft surface, 1 min 'active'

Definitely goes quicker with music, and when the player's random choices throw up the likes of Shihad and Atomic Blossom, probably helps keep up the tempo too. Might have even stayed on for longer was it not for a hastily arranged dinner date...

Single leg raises straight 2 x somewhere between 25 and 30
Active balancing c1.5 minutes
Weighted foot rotations 10 x each side (1.25kg)

Checking control sites and marking up a course for the IOF controller. Gave the ankle an un-needed twist in the process

C • much appreciated 2

Bent knee leg raises 1 x 25, 1 x 22 (calf stopped play!)
1.5 minute active balancing
Weighted foot rotations, 10 x each side, c1.25 kg

A trip from point A to point A without the usual visits to points B, C or any other letters of the alphabet that make training feel worthwhile. I must remember to grab some music on the way to the garage next time as 30 minutes seems a long time to be going nowhere with no entertainment beyond composing slightly silly attackpoint entries. No idea how much nowhere I traveled and how fast, as the display unit has died from disuse.

Single leg raises straight 2 x 25 (it's actually the calf rather than the ankle that was stopping me at 25!)
Active balancing c1.5 minutes
Weighted foot rotations 10 x each side (1.25kg) (Forgot I was going to drop the weight back for the harder side, but handled it better this morning - maybe just means I did better at staying within the pain-free range rather than actual improvement)

Definitely don't think the 5 climbs last night justify how hammered I'm feeling this morning - I guess that's what nearly a month off does!

Bent knee leg raises 2 x 22
1 minute active balancing
Weighted foot rotations, 10 x each side, c1.25 kg which was good on the 'down' side, not so good on the 'up' side

Effectively Stacey's last week in town, so while it seems like a really dumb idea to go climbing while still crippled, I couldn't let her leave (or more likely she wouldn't let me let her leave) without one more session at the wall. And actually the ankle felt really secure! Best it has all day - won't be surprised if it feels a bit worked over in the morning though. I think a combination of the TIGHT shoes and being pretty conservative both with what I was climbing and how. Only new one I took on is a newly appeared easy one (13) which could become a good warm-up/challenge to do in as few moves as possible. Also learned the importance of being on the right rope for the climb you're doing - that was a fun fall once it was mostly over...

The long-legged rock Wrenn will be very much missed next time I drag myself to the wall... sigh...

Single leg raises straight 2 x 23
Active balancing 1 minute
Weighted foot rotations 10 x each side (1kg)
Full stretches

I should probably move these sessions to the mornings to avoid repeats of yesterday (long, slightly overwhelming day at work, just didn't want to do ANYTHING by the time I got home)... and it would be one less excuse for throwing in a 'cardio' session in the evening as well. Not that next few days will be conducive to good habits...

bent knee leg raises 1 x 15, 1 x 20
1 min active balancing
foot rotations 10 x each side, 1kg weight (up from... err, don't tell Ms Catton, but whatever 1 paperback copy of the Luminaries weighs...)
full stretches

walked into work, foot aching throughout but didn't get worse

kind of thinking about getting the penance machine out of mothballs but I might just see if the physio (tomorrow) is ready to talk gradual return to running

C • Penance Machine 1

Single leg raises straight 2 x 20
Active balancing 1 minute
Weighted foot rotations 10 x each side (didn't want to increase the weight today but probably feel ready to do so tomorrow)
Full stretches

Also had a late afternoon walk in the gardens (somewhere between half an hour and an hour), unstrapped and on various surfaces - admittedly much more careful about my footing than I normally would. Felt more comfortable than yesterday, but sore afterwards, which probably held me back a bit during some of the exercises

Nikau Walk, Pirongia with one very heavily strapped foot. The idea to be to see how it responds to something a bit softer and uneven than paved footpaths. The first hour was fine, the last 30 was maybe pushing it a bit but don't think anything happened that I'll regret later.

Sorry, I'm going to be log-bulking for a little while but now the physio has got me not doing the same exercises everyday this is as good a place as any to keep track of things (I won't try to retrospectively put in everything done up to now though!).
Single leg raises, bent knee 2 x 15
Active balancing 1 min
Full stretches.

Links to nationals maps (route gadget) added to log entries. Anyone needing help visualising my blow-by-blow accounts, I was running M40 all 3 races.

Also, have looked at other red courses for middle. 1 & 2 had bits much more what I was hoping for and there's the odd leg that pops up on other courses that would have improved course 3!

Also, on first look the physio thinks it could be as little as 4 weeks before I might be back to unpredictable-ankle-movement-activities (all the fun stuff like off-road walking and running, and climbing) which makes me happy. Unfortunately the person who has been keeping me motivated for 2 of those activities leaves town in 2 weeks! Which makes me sad.