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Training Log Archive: BP

In the 7 days ending Aug 9, 2014:

activity # timemileskm+m
  Walking7 3:55:17 12.9(18:14) 20.76(11:20) 20
  Massage2 2:00:00
  Strength2 1:09:00
  Stretching3 33:00
  Swimming3 30:00
  Spin1 15:07 5.59(2:42) 9.0(1:41)
  Total7 8:22:24 18.49 29.76 20
  [1-5]7 7:22:24

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Saturday Aug 9, 2014 #

Walking 1:15:00 [1] 6.5 km (11:32 / km)

Having no interest to trundle up to the O champs, had a pleasant walk around Garden of the Gods.leg felt pretty good.

Walking (Treadmill) 17:20 [2] 2.0 km (8:40 / km) +20m 8:15 / km

Some faster walking, semi-jog to test leg.

Stretching (PT) 15:00 [1]

Bridges (100% weight bear on left leg for 5-10sec!!), clams, hip drills, ham curls.

Swimming 10:00 [2]

A bit more BS- no idea of distance since I lost the lap count - infinity pool overlooking GOTGs is my excuse.

Friday Aug 8, 2014 #

(injured) (rest day)

Since we had booked flights and accomodation for a week long vacation in CO, have made the trip and slumming it in CO Springs. Signed up for massage at the spa. Touristing today.
Will not run the classic champs, but may elect to do a shorter course walking on Sunday, rehab willing.

Swimming 10:00 [1]

More aquatherapy

Walking 35:00 [1] 3.0 km (11:40 / km)

Exploring and a visit to Cripple Creek (right on there!)

Massage 1:00:00 [0]

Definite improvement, less tight and sore in target region plus les strain on legs

Stretching 10:00 [1]

Hip drills clams and bridges (65% weight bearing single leg on left so an improvement)


Continuing with ice/heat/ice sequence and noting definite improvement. Not ready to quite yet though. Geez this has been painful in more ways than one.

Thursday Aug 7, 2014 #


The other give away that this is not a hamstring injury are the sciatic nerve irritation symptoms (spans is leg muscle groups) I am experiencing. So this was just plain bad luck and speaks to the fact that I did everything else right in the warm up phase. Victim of over exuberant striding in a short sprint. Hopefully this will settle down soon.
And I did something you are not supposed to do, looked over my left shoulder at the 50m mark! No need as I had a 10m lead in the heat- that's likely what threw everything off.

Walking 25:00 [1] 2.0 km (12:30 / km)

Ambling around Old Colorado City (bought a 1950 German toy train set I saw lurking at the back of an antique store- boys and their toys!)

Swimming 10:00 [2]

Not overdoing it, however swimming BS caused me no discomfort in the butt region. Aqua stretching afterwards.

Wednesday Aug 6, 2014 #


Walking around without strapping the leg, although it still aches and has restricted movement. So running in CO this weekend not likely :)
On the good news front have entered the Wisconsin Senior Olympics, a NSG qualifier, Milwauke Sept 6th- NO sprints!!
Physio/massage tonite.

Walking 18:00 [1] 1.6 km (11:15 / km)

Everything tight and grumpy today. All told covered 7km and achieved steps target for the first time since Friday

Strength warm up/down 45:00 [1]

Abs, core and upper, then some diagnostics. Could not do SL bridges on left side, but isolated ham curls were OK. That and location of discomfort suggests glut minimus or piriformis spasm/ tear.
Interesting and made me recall the thoughts that went through my mind at the time of injury- this does not feel like a regular ham tear- golf ball like cramp in mid outer buttock, but deep in, and I even said to the attending physio when I couldn't stand up - this might be a piriformis issue. Story continues.......

Massage (Physio) 1:00:00 [1]

So physio checks a few things and concludes a glut minimus strain. Unusual injury but likely from over striding with an inward rotating thigh ie poor form!!
Anyhow she worked some magic loosening tight quads and hams and put her finger on the spot. Ice and heat helped as well followed by application of KT. Marked improvement since am.

Tuesday Aug 5, 2014 #

Walking (rhab) 25:00 [1] 2.25 km (11:07 / km)

Gimpy walks again.

Monday Aug 4, 2014 #


Moving around OK, leg strapped, no pain or twinges in last 18 hours.

Spin warm up/down 15:07 [2] 9.0 km (1:41 / km)

Easy load cadence at 100 without problem

Walking 15:57 [1] 1.61 km (9:54 / km)

On the treadlie so as to control pace. Got up to 4mph without strain

Stretching 8:00 [1]

Legs - everything except left ham- with roller and some hip work

Sunday Aug 3, 2014 #

(injured) (rest day)

Religiously applying RICE and with 4" Ace bandage able to move around without crutches. Able to operate clutch pedal :)
More sanguine this am and will see what next 48hours brings. Considering ART.

Walking 24:00 [1] 1.8 km (13:20 / km)

Look Mom no crutches! Slow amble with well strapped thigh.

Strength 24:00 [1]

Pushing the lawn mower limits. Doing OK. Occasional minor twinge just to remind me them back to icing.

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