Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: anniemac

In the 31 days ending Dec 31, 2013:

	activity	#	time	miles		km		+ft
	Back Stretches	38	14:50:00
	Bike	4	2:00:00	27.14	(4:25)	43.68	(2:45)
	Dreadmill	2	1:46:40	8.51	(12:32)	13.7	(7:47)
	Walk/Jog	2	1:21:17	6.51	(12:29)	10.48	(7:46)	466
	Jog	2	1:08:04	6.58	(10:21)	10.59	(6:26)	233
	Rowing Machine	2	1:02:00	6.31	(9:50)	10.15	(6:06)
	Orienteering	1	55:14	2.14	(25:49)	3.44	(16:02)	581
	Walk	1	40:00	2.3	(17:24)	3.7	(10:48)
	Trail Jog/Walk	1	30:06	2.03	(14:48)	3.27	(9:12)	358
	Dance Party	2	25:00
	Yoga	1	15:00
	Gym-Strength Training	1	10:00
	Lifting Cups of Tea	1	1
	Total	45	25:03:22	61.52		99.01		1637
	[1-5]	45	25:03:03
averages - weight:113.7lbs

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Tuesday Dec 31, 2013 #

Back Stretches 30:00 [3]

Dance Party 10:00 [3]

I was not as enthusiastic as young Robin who has mastered spinning around and around without falling. She and June also demonstrated how they can go backwards. Perhaps a moon walk is in the near future!

Then a lovely dinner followed by a poker match where we were all schooled by the master, Juliet. I definitely need a rematch soon!

And, who knew how much fun a remote controlled helicopter could be! Thanks for the lovely evening, hughmac4 and jkoczak.

C • Happy New Year and Continued Recovery! 2

C • Good 1

Monday Dec 30, 2013 #

9 AM

Walk/Jog 29:17 2.08 mi (14:05 / mi) +256ft 12:37 / mi
ahr:135 max:178 shoes: Brooks Glycerin

Second half of hughmac3's loop, with him trying to maintain a heart rate of 115 or so. Interestingly, my HR was consistently much higher than his, maybe it's because I'm sick, out of shape, and part bunny or something. "Sprinted" at the very end.

C • HR 4

2 PM

Back Stretches 30:00 [3]

9 PM

Back Stretches 15:00 [3]

Sunday Dec 29, 2013 #

Dance Party 15:00 [3]

Dancing with nieces and brother to the techno / funky bass. Logging it because it's cheerful on a rather depressing day.

C • That 2

Back Stretches 30:00 [3]

And... I have a cold.

Lifting Cups of Tea 1 [3]

This should really be about 8 hours ... it's been my main activity of the day. That and sneezing! :)

Saturday Dec 28, 2013 #

Note
weight:113.2lbs

2 dog walks, groceries, lots of house organization and cleaning - 2+ hrs on my feet and I'm feelin' it. Numb/pain, etc.

C • :( 2

Back Stretches 30:00 [3]

Friday Dec 27, 2013 #

1 PM

Walk/Jog 52:00 [4] 4.43 mi (11:44 / mi) +210ft 11:14 / mi
shoes: Brooks Glycerin

I may regret this. On the other hand, it's good to be alive.

C • Nice . . . . 2

Back Stretches 15:00 [3]

9 PM

Back Stretches 15:00 [3]

Thursday Dec 26, 2013 #

Rowing Machine 30:00 [3] 3.1 mi (9:41 / mi)

Back Stretches 15:00 [3]

Note

Most pain and numbness in leg since the shot - during second dog walk of day.

Wednesday Dec 25, 2013 #

Note

Merry Christmas to all my O pals who continue to amaze and inspire me. I am grateful to have such smart, healthy, and talented friends and family!

C • back atcha 3

Back Stretches 30:00 [3]

Tuesday Dec 24, 2013 #

12 PM

Trail Jog/Walk 30:06 [3] 2.03 mi (14:48 / mi) +358ft 12:41 / mi
weight:112.8lbs shoes: Salomon Speedcross 3

Thinking of Speedy's words today: "Pain is good. Because if you wake up and there is no pain, well...you might not be alive."

So, did a slow shuffle-jog through the Crum woods and then got ride home on the other side. Just HAD to get out of the house. Felt pretty good, only some numbness in the foot and a little ache in the leg.

C • Speedyisms 1

3 PM

Back Stretches 30:00 [3]

Monday Dec 23, 2013 #

Back Stretches 15:00 [3]

2 difft grocery stores, and lots of housecleaning, so I took it easy today on the exercise.

Sunday Dec 22, 2013 #

Bike 30:00 [3] 10.8 km (2:47 / km)

Back Stretches 30:00 [3]

Saturday Dec 21, 2013 #

Note
weight:113.2lbs

Pain came back on morning dogwalk, though milder than before. Guess I shouldn't have gone off Naproxen, or taken that walk. F***K.

Back Stretches 30:00 [3]

Friday Dec 20, 2013 #

3 PM

Walk 40:00 [3] 2.3 mi (17:24 / mi)
weight:113.6lbs shoes: Brooks Glycerin

Seeing how things feel. I'm still not sure of myself, don't want to believe that there is little pain, but...not feeling the sciatic pain like I was! Still feel fragile though, and even this felt like maybe a little too much. I wanted to just do 20 min and then I didn't make a good plan route wise and got stuck out farther. Toe is way numb after walking. Glad to get out of the house!

Stopped taking Naproxen today.

Back Stretches 25:00 [3]

C • Encouraging... 1

Thursday Dec 19, 2013 #

Back Stretches 25:00 [3]

Day after injection: feel a bit beat up from the drugs, but slept 11 hrs!!!

Haven't really tested the limits, purposefully, but NO PAIN on morning dog walk as there has been, and NO PAIN while standing throughout the day.

Numbness in my right foot and toe persists, maybe a little worse than it has been? Hard to tell. Area of injection still sore.

I am taking it easy and hoping this medicine will do it's job for a long time!

C • sounds promising 3

Wednesday Dec 18, 2013 #

Note

Injection went as well as possible, though I am in more pain than I was before I went, but that is normal apparently. Strange, the doctor's name was Campbell...one of our clan's ancient sworn enemies...and his needle ended up piercing the sword in my MacMullan tattoo. I vaguely remember telling him how odd this was, before giving in to the sedation. We shall do battle yet again.

Also - reporting MORE numbness in right foot than before. Hopefully that's just a side effect of what they did

Tuesday Dec 17, 2013 #

Note

Tomorrow is my injection (with sedation!)
Think good thoughts around 7:20am! :)

C • Fingers 4

Bike 30:00 [3] 6.71 mi (4:28 / mi)

Monday Dec 16, 2013 #

Rowing Machine 32:00 [3] 3.21 mi (9:58 / mi)

Tried this for the first time, woo - eee got a good upper body workout, I think this is how Clem stays so buff.

Back Stretches 15:00 [3]

Sunday Dec 15, 2013 #

Event: QOC Wheaton

Back Stretches 20:00 [3]

Did a bit of housework too, leg is sore. Can't wait for my shot this week! :)

Saturday Dec 14, 2013 #

Yoga 15:00 [3]

Aborted.

Back Stretches 30:00 [3]

Friday Dec 13, 2013 #

Bike 30:00 [3] 6.71 mi (4:28 / mi)

Gym-Strength Training 10:00 [3]

Back Stretches 30:00 [3]

Thursday Dec 12, 2013 #

Note

Appointment w Pain Management Doc today. I have a series of 4 Lumbar Transforaminal Epidural Steroid Injections scheduled starting next Wednesday, ending 1/22. They put you under for them, which I was surprised to find out. I guess it is a tricky place to get to and they don't want patients twitching around during the procedure.

Anyway, THIS doc told me I COULD be causing permanent nerve damage by pushing through the pain during walking and running. He looked at me like I was crazy when he heard I was running, and said to stop that immediately!! Back to the bike, I guess.

Glad there is a plan, but I think the idea that I'm going back to work in January might not be realistic. :(

SCREW the back stretches today.

C • :-( 1

C • running through the pain 3

Wednesday Dec 11, 2013 #

Dreadmill 1:01:40 [3] 5.0 mi (12:20 / mi)
shoes: Brooks Glycerin

Ouchie. Walk / Jog 5 min increments up to 10min/mi and then down

3 PM

Back Stretches 30:00 [3]

10 PM

Back Stretches 10:00 [3]

Tuesday Dec 10, 2013 #

2 PM

Back Stretches 30:00 [3]

10 PM

Back Stretches 15:00 [3]

Monday Dec 9, 2013 #

11 AM

Dreadmill 45:00 [3] 3.51 mi (12:49 / mi)
weight:114.8lbs (sick) shoes: Brooks Glycerin

Walk / Jog. Leg hurts more when I walk vs. Jog...weird. Foot numb and tingling by the end. I look forward to doc appt this week.

Finally succumbed to the flu/cold thing going around, so far not too bad though.

C • :( 3

11 PM

Back Stretches 15:00 [3]

After company holiday party. Nice to see everyone and I'm eager to get back to work.

Sunday Dec 8, 2013 #

12 PM

Back Stretches 30:00 [3]

FOUND MY COMPASS!!!! YAY!!! It was just sitting there on the picnic table.

I'm still going to buy a backup though, in case it ever happens again.

Leg hurting a lot today, but this wonderful snow makes it all okay. :)

8 PM

Back Stretches 15:00 [3]

Time for bed, yet?

Saturday Dec 7, 2013 #

11 AM

Orienteering 55:14 [4] 2.14 mi (25:49 / mi) +581ft 20:32 / mi
shoes: Salomon Speedcross 3

Ridley Brown Course. What a great course! I really enjoyed doing this without controls. Tried to mimick epunching ("boop!") but probably could add some time for that. I remember how to orienteer! :)

Sadly, I lost my compass near the end. Any recommendations for thumb compasses out there? Mine was very old (and lucky...)

C • Great Courses 14

5 PM

Back Stretches 30:00 [3]

10 PM

Back Stretches 10:00 [3]

Friday Dec 6, 2013 #

3 PM

Back Stretches 30:00 [3]

C • back stretches 2

10 PM

Back Stretches 15:00 [3]

Thursday Dec 5, 2013 #

12 PM

Jog (Gingerly) 35:44 [4] 3.39 mi (10:32 / mi) +148ft 10:07 / mi
shoes: Brooks Glycerin

Felt like a tub of lard. Or a puddle of mud. A dollop of peanut butter. A jar of molasses. Etc.

Leg hurting on dog walk this a.m., felt better after sitting for a while, felt ok on jog but then foot started tingling after I stopped. Now leg hurts a bit, but not too bad.

It's amazing how quickly you can get out of shape, and how long it takes to get IN shape.

C • Not a gastropod, I hope! 2

9 PM

Back Stretches 30:00 [3]

Wednesday Dec 4, 2013 #

5 PM

Back Stretches 20:00 [3]

10 PM

Back Stretches 15:00 [3]

i really miss orienteering.

C • o training 5

Tuesday Dec 3, 2013 #

Note

Doc appt went well, he is referring me to a pain management doc who will likely prescribe cortisone injections at the site of the pinched nerve. He also said that walking/running on the inflamed nerve wasn't necessarily a bad thing (opposite of what PT said,) and that keeping the blood flow to that area is healthful. It is just at my discretion to what pain level I can manage. It is the lifting / twisting that he wants me to avoid at all costs (and referred to 'the rest of your life,' as the time frame. This is to keep the herniated disc from further damage. The stenosis is not something we can undo.) He also gave me some non-narcotic pain meds to take as needed (before orienteering?? just kidding...?)

He wants to see me in another 4 weeks and does not recommend returning to work during this time. So, all in all, a good appt with a forward direction and a possibility of positive outcomes. If after 4 weeks there is no improvement he will refer me to a back doc. Wants me to avoid surgery since he believes my previous surgery is partially to blame for my current situation, and that surgery could lead to further issues down the road. So, I tend to agree with him. :)

OK, let's go for a f***ing walk now!!

C • Nice 3

12 PM

Jog 32:20 [4] 3.19 mi (10:08 / mi) +85ft 9:53 / mi
shoes: Brooks Glycerin

Not without pain, but what a beautiful day!!

Back Stretches 15:00 [3]

10 PM

Back Stretches 15:00 [3]

Monday Dec 2, 2013 #

11 AM

Back Stretches (Physical Therapy) 45:00 [3]
weight:114.6lbs

"last" scheduled PT for the time being, got re-evaluated after 4 wks She says I have improved my leg and core strength, but that if i'm still having pain (which I am) it's time to figure out the "next step." Doc appt tomorrow to do just that. I am to keep doing the stretches (forever??) ;)

C • forever 1

Bike 30:00 [3] 7.01 mi (4:17 / mi)

10 PM

Back Stretches 15:00 [3]

Sunday Dec 1, 2013 #

Event: DVOA Ridley Fox Trot and Ridley Orienteering Riddle

9 PM

Back Stretches 30:00 [3]

zzzzzzzzzzz

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