Training Log Archive: WyattIn the 31 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Walking (Treadmill) 21:00 [1] 1.9 km (11:03 / km) +190m 7:22 / km
shoes: R-NB White Shoe (531's)s
Walking 30:00 [1] 2.8 km (10:43 / km) +280m 7:09 / km
shoes: R-NB White Shoe (531's)s
Sunday Mar 30, 2008 #
Event: DVOA French Creek East
Orienteering race 20:30 [2] 2.1 km (9:46 / km) +70m 8:22 / km
shoes: O-VJ Integrator Cleats
After walking white in 90 minutes with Oriana, I decided to try walking it fast. That was pretty much okay after 10 minutes, so I tried jogging it mostly on the 2nd half. During that half the knee pain slowly appeared, and was getting mildly sore by the end. Not terrible, but the same-old pain that normally only gets worse. I may try this again next week, after a week of walking/biking only. Or something like that.
Orienteering 1:30:00 [1] 2.1 km (42:51 / km) +70m 36:44 / km
shoes: O-VJ Integrator Cleats
Walking White with Oriana and French Creek East. She actually did the whole White course, with me helping. She decided most of the ways to go - basically looking for the right trail on the map & ground after I told her where we were on the map.
Mostly her interests wander a bunch, which slows us down because moving forward slips out of focus, but it is kinda interesting what she does focus on. E.g. we saw lots of different fungi, including a dead tree with 'climbing wall' shaped fungi, well spaced as if you could almost climb right up it. And she liked the obsidian pieces we found on the trail. I think that's what it is... And crossing the creeks w/o getting wet was pretty fun (although one of her feet went in a bit once.)
Mostly her interests wander a bunch, which slows us down because moving forward slips out of focus, but it is kinda interesting what she does focus on. E.g. we saw lots of different fungi, including a dead tree with 'climbing wall' shaped fungi, well spaced as if you could almost climb right up it. And she liked the obsidian pieces we found on the trail. I think that's what it is... And crossing the creeks w/o getting wet was pretty fun (although one of her feet went in a bit once.)
Saturday Mar 29, 2008 #
Cycling 45:00 [2] 7.86 mi (5:44 / mi) +50m 5:37 / mi
New bike from ... Walmart. Pretty nice for $129, but the stem is too short for me. I wonder if I should return it, or just look for a longer stem.
Friday Mar 28, 2008 #
Cycling (Reclined stationary) 20:00 [2]
ahr:140
Campbell, L12, 710 cal/hr.
Heading home today. I might go buy a real bike tomorrow. (Ala Walmart...) Glute and hamstrings getting sore-tired by the end. L-knee fine on the bike, although it still feels 'different' on stairs, sometimes.
Heading home today. I might go buy a real bike tomorrow. (Ala Walmart...) Glute and hamstrings getting sore-tired by the end. L-knee fine on the bike, although it still feels 'different' on stairs, sometimes.
Thursday Mar 27, 2008 #
Cycling (Reclined stationary) 20:00 [2]
ahr:142 max:156
First level-2 workout in a long time. L12 in Campbell. 780cal/hr.
I'm pretty sure I'm pushing asymmetrically, although I'm trying not to.
The L-knee was fine during this (I feared it wouldn't be given the effort). Did DT/stretch/'ice' afterwards (ice being a diet coke from the fridge, there being no ice here...)
I'm pretty sure I'm pushing asymmetrically, although I'm trying not to.
The L-knee was fine during this (I feared it wouldn't be given the effort). Did DT/stretch/'ice' afterwards (ice being a diet coke from the fridge, there being no ice here...)
Walking 22:00 [1] 2.0 km (11:00 / km) +200m 7:20 / km
shoes: R-Saucony Gray
Campbell treadmill said this was 10% grade but it didn't feel that hard. If I joined a gym, I might try a stairmaster or something soon, to keep up the 'walking' but increase the difficulty...
Wednesday Mar 26, 2008 #
Cycling (Reclined stationary) 20:00 [1]
ahr:100
AM: L10 in Campbell, ~500 cal/hr. No pain in the knee. (It's definitely assymttric/differnt feeling than the R-knee, but not pain like running for 3+ minutes does...)
Walking 20:00 [1] 1.82 km (11:00 / km) +144m 7:53 / km
shoes: R-Saucony Gray
PM: Also about ~500 cal/hr. effort, according to the treadmill
Tuesday Mar 25, 2008 #
Running 10:00 [1] 0.8 mi (12:30 / mi)
shoes: R-NB 531's
2 x 2.5 minutes, then 4 minutes, stopping at 4 instead 5 planned because knee was getting painful. There seems to still be a pretty serious limit on how far I can run... Darn. TT odds 20%. WOC odds 5%...
Walking warm up/down 20:00 [1] 1.11 mi (18:00 / mi)
shoes: R-NB 531's
Uphill 10 minute warmup, then intra running
Monday Mar 24, 2008 #
Cycling (Reclined stationary) 20:00 [1]
ahr:100
L10 in Campbell, ~500 cal/hr. Knee didn't get sore on this. And this is probably almost as much cardio effort as my 12min/mile running attempts. Perhaps I can ramp up on this and get a little cardio work as well as restrengthing the knee a bit.
Sunday Mar 23, 2008 #
Running 10:00 [1] 0.8 mi (12:30 / mi)
shoes: R-NB 531's
4 x 2.5 minutes , with 2.5 minutes walking in between. Really, really slow running. Knee getting a bit sore by the end.
Walking warm up/down 20:00 [1] 1.11 mi (18:00 / mi)
shoes: R-NB 531's
Uphill 10 minute warmup, then intra running
Saturday Mar 22, 2008 #
Event: Mt. Penn Mudfest
Running 7:30 [1] 0.6 mi (12:30 / mi)
shoes: R-NB 531's
2.5 minutes at a time, with 2.5 minutes walking in between. Really, really slow running. And this worked a lot better than 7.5 minutes in a row. Still a little sore by the end, but not too bad.
Walking warm up/down 20:00 [1] 1.11 mi (18:00 / mi)
shoes: R-NB 531's
Uphill 10 minute warmup, then intra running
Thursday Mar 20, 2008 #
Running 7:30 [1] 0.68 mi (11:00 / mi)
shoes: R-NB 531's
Knee got sore at 3 minutes and slowly got worse. Definitely something hard not to call pain on and off for the last two minutes. Running with some hamstring kicks (heel to butt) was a bit more comfortable by the end. I think the range of motion helps stretch the knee out or something. It's almost like there's a slow build up of some kind of waste product in the knee that isn't getting flushed out, and the hamstring kick running was physically helping push out some of it.
But then the knee was sore in the evening too, despite two rounds of DT (although I didn't have ice available either time...) so it's more than that.
I think it's the weather. Speedy's knees were really sore today too. The weather or other-effect correlation to knee/joint/old-injury pain is one of the quackiest things I think is real.
Regardless, the little-bit-of-running and the Physical Therapy don't seem have made much of dent in my knee's ability to run w/o pain. I seriously need to look to see if I can get cycling to work. Or maybe DDR. Semi-seriously on the last one in that anything that gets the patellar tendon out of the cycle it's currently stuck in would be good.
But then the knee was sore in the evening too, despite two rounds of DT (although I didn't have ice available either time...) so it's more than that.
I think it's the weather. Speedy's knees were really sore today too. The weather or other-effect correlation to knee/joint/old-injury pain is one of the quackiest things I think is real.
Regardless, the little-bit-of-running and the Physical Therapy don't seem have made much of dent in my knee's ability to run w/o pain. I seriously need to look to see if I can get cycling to work. Or maybe DDR. Semi-seriously on the last one in that anything that gets the patellar tendon out of the cycle it's currently stuck in would be good.
Wednesday Mar 19, 2008 #
Running 7:46 [1] 1.17 km (6:37 / km) +5m 6:29 / km
shoes: R-NB 531's
Not really happy with the my knee today. From about 2-3 minutes it generally got slowly more sore. Not terrible, but no real evidence that it's any better than before physical therapy. Kinda sucks. Fortunately, there's no evidence that it's worse, so I may just continue a slow running ramp like I was trying before physical therapy, and see if that allows it to tolerate more running and heal. Hrmphf!
Running 1:00 [1] 0.1 mi (10:00 / mi)
PM - warmed up 5 minutes uphill on the treadmill, then decided to jog a bit. But shorter than would normally upset the knee. Knee was fine.
Tuesday Mar 18, 2008 #
Walking 5:00 [1] 0.45 mi (11:07 / mi) +19m 9:50 / mi
shoes: R-NB 531's
Warmup
Strength 2:00 [1]
2x10 wall/ball slider squats 80% on L-leg slow down, 80% on R-leg up.
Monday Mar 17, 2008 #
Running 5:00 [1] 0.75 km (6:40 / km)
shoes: R-NB 531's
2x2.5 minutes, w/10 min. walking around it. L-knee a bit sore during, but not too bad, quite fine afterwards thru evening.
Walking 20:00 [1] 1.82 km (10:59 / km) +36m 10:00 / km
shoes: R-NB 531's
AM-intra, PM-10-minutes up 4% grade. L-knee pretty decent.
Sunday Mar 16, 2008 #
Event: DVOA Nolde
Running 6:30 [1] 0.65 mi (10:00 / mi)
shoes: O-VJ-Grey-Spikes
A little jogging to keep up with AJ on his White course today. He did well with one tough spot looking for an indistinct trail that had more or less completely disappeared. My knee was never 'painful', but it had a variety of abnormal responses to the run. A bit stiff and mildly sore on and off, not even as bad as the treadmill. A bit of burning, and an occasional sharp burn/tweak that faded as fast as it came on. Weird. Good news is that it's pretty much fine in the evening. (A little stiff again as I type this - now fine again after a 30 second DT break :) So hopefully the ramp up to running will work, on which a fast track would have me completing the Billygoat, perhaps with Angelica...
Saturday Mar 15, 2008 #
Note
Knee decent today. No pain at all until evening sitting around mild annoyance. One set of DT/stretch/ice midday. Should do another one this evening.
Plan is to run 2 days on, 1 off (starting with 5 min/day, ramping up slowly). I'm going to keep doing the wall slide ecc. squats, 2x10, every 3 days, and try to keep up the 2x20 minute walks (less running time) ex. perhaps 0-1 of them on the rest day.
Plan is to run 2 days on, 1 off (starting with 5 min/day, ramping up slowly). I'm going to keep doing the wall slide ecc. squats, 2x10, every 3 days, and try to keep up the 2x20 minute walks (less running time) ex. perhaps 0-1 of them on the rest day.
Friday Mar 14, 2008 #
Running (treadmill) 5:00 [1] 0.5 mi (10:00 / mi)
shoes: R-NB 531's
Test/trial of whether I can start running again with Val. Left knee got a little sore, but not too bad. Certainly not great, but perhaps if I do a bunch of these runs it'll get used to this and toughen up a bit, so I can run more w/o it degrading.
Cycling 13:00 [1]
Cycling warmup for running test
Monday Mar 10, 2008 #
Note
Knee 100% on wake up for ~30 minutes, then just a touch sore - not really on stairs, just generally. Did DT, Stretch, Ice at 10am, and knee not quite 100% after that thawed. Still hoping that by evening it's pretty happy. We'll see.
Note
1 more DT, stretch, ice. I'm thinking my injury from last summer is mixing in with this, which in some ways is good as the Pat Tendon may be more healed than I was thinking, and it's this nearby thing causing the achiness.
Sunday Mar 9, 2008 #
Walking (Treadmill) 20:15 [1] 1.84 km (11:00 / km) +55m 9:34 / km
shoes: R-NB 531's
L-Knee not 100%, but just a little stiff
Walking 20:00 [1] 1.1 mi (18:11 / mi) +20m 17:13 / mi
shoes: R-NB 531's
Picking up the nearby controls for a little DVOA training event I course-designed. 6 orienteer/runners, and we actually had real-bags & epunching and a course for Clem to run 80 minutes on, all starting from home. It'll be nice when I can join in the running part of this again.
Unfortunately, my knee was a bit sore on/off today. More or less fine on stairs, but after cutting the strength stuff short this morning, I decided:
Sun. PM & Monday: No walking. - Goal: No soreness Monday evening/Tuesday morning.
Tues: AM 20 min. walk, PM 20 min walk, 3 % & 4% grade respectively - Goal: Assess how my knee feels - if bad, then perhaps it's the walking aggravating things, not the PT-strength stuff.
Wed: If fine after Tue., do the strength stuff again. If the knee is aggravated after that, then I think dropping the strength stuff is the best option.
Continue DT, stretch, ice 2-3x/day throughout the above, as this seems to help w/o aggaravating things.
Unfortunately, my knee was a bit sore on/off today. More or less fine on stairs, but after cutting the strength stuff short this morning, I decided:
Sun. PM & Monday: No walking. - Goal: No soreness Monday evening/Tuesday morning.
Tues: AM 20 min. walk, PM 20 min walk, 3 % & 4% grade respectively - Goal: Assess how my knee feels - if bad, then perhaps it's the walking aggravating things, not the PT-strength stuff.
Wed: If fine after Tue., do the strength stuff again. If the knee is aggravated after that, then I think dropping the strength stuff is the best option.
Continue DT, stretch, ice 2-3x/day throughout the above, as this seems to help w/o aggaravating things.
Saturday Mar 8, 2008 #
Walking (Treadmill) 20:00 [1] 1.13 mi (17:38 / mi) +36m 16:03 / mi
shoes: R-NB 531's
AM, followed by DT, stretch, ice. Knee a bit achy on/off today. One extra ice session. Not sure what's up with that.
Friday Mar 7, 2008 #
Walking (Treadmill) 20:00 [1] 1.13 mi (17:42 / mi) +18m 16:52 / mi
shoes: R-NB 531's
PM, followed by DT, stretch, ice. Knee pretty much fine in evening, but not 100% like 2 days ago.
Cycling 15:00 [1]
Exercise bike warmup at Excel PT. Val convinced me that since I felt I was improving, I shouldn't do a test run. Our joint plan modified only slightly to 3x10 of each strength thing, and I decided to walk uphill on a treadmill instead of around outside (originally inspired by rain, but then the all-uphill thing seemed good to me.)
Thursday Mar 6, 2008 #
Walking 40:00 [1] 2.0 mi (20:00 / mi)
shoes: R-NB 531's
AM standard walk, PM walking around the house doing tag (me walking) then whack-a-ball-over-the-house-and-find-it
Strength 5:00 [1]
AM: 1-leg squats 2x10, plus ball-wall squats, L-down, R-up (mostly)
Wednesday Mar 5, 2008 #
Walking 36:30 [1] 2.2 mi (16:35 / mi)
shoes: R-NB 531's
Two normal walks, plus DT/stretch/ice. Best knee's felt since starting physical therapy - basically no pain when not exercising - which unfortunately is just back to where I was before starting PTherapy.
Tuesday Mar 4, 2008 #
Walking 18:20 [1] 1.1 mi (16:40 / mi)
shoes: R-NB 531's
AM warmup. In PM I did some raking, and a bit of fast walking tag with the kids, but not really consistent enough to log...
Strength 5:00 [1]
AM: 1-leg squats 2x10, plus ball-wall squats, L-down, R-up (mostly)
Monday Mar 3, 2008 #
Walking 36:30 [1] 2.2 mi (16:35 / mi)
shoes: R-NB 531's
Sunday Mar 2, 2008 #
Strength 5:00 [1]
AM: 1-leg squats 2x10, plus ball-wall squats, L-down, R-up (mostly)
Saturday Mar 1, 2008 #
Strength 5:00 [1]
AM - out with Migraine,
PM - 1 DT/stretch/ice set per plan. Knee mildly stiff/sore...
PM - 1 DT/stretch/ice set per plan. Knee mildly stiff/sore...