Training Log Archive: FEIn the 29 days ending Feb 29, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||||||
Wednesday Feb 29, 2012 #
Stretching/extensions 10:00 [1]
2 x 5 mins both legs
Tuesday Feb 28, 2012 #
Stretching/extensions 5:00 [1]
Calf sore from yesterday's twinge. Decided to stop stretching for 48 hours on RHS.
Monday Feb 27, 2012 #
Note
(injured)
Had ultrasound scan with new physio, Stuart Butler. Found one old injury and current tear now down to a 13 x 4mm hole, 20mm below skin. Told to do stretching for next 7-10 days to increase dorsiflexion from current 7mm to 10mm (normally 11). Then hopefully move onto some spinning (loading). Feeling a lot happier, new guy communicates well, knows his stuff and isn't planning on roughing up the muscle.
Mild twinge when reaching for something, stressed in a hurry at work.
Mild twinge when reaching for something, stressed in a hurry at work.
Walking 10:00 [1]
Sunday Feb 26, 2012 #
Walking 45:00 [1]
am - 15 mins Chantries pm - 30 mins Polesdon Lacey. Only mildly sore.
Stretching/extensions 10:00 [1]
Same as yesterday. 50% bodyweight.
Saturday Feb 25, 2012 #
Walking 45:00 [1] 3.5 km (12:51 / km)
SN Merrist Wood - walked round course with Christopher. Gorgeous sunny morning, we managed to get lost where the rhodies had been cut down, should have listened to my assistant! Great fun.
Pleased, only soreness. Time to include some proper walking and strengthening exercises.
Pleased, only soreness. Time to include some proper walking and strengthening exercises.
Stretching/extensions 10:00 [1]
5 mins balance, plus 5mins s&e, did some exts on right with only 20% bodyweight.
Friday Feb 24, 2012 #
Stretching/extensions 15:00 [1]
3 x short walk (spread over the day), followed by 5 min S&E.
Pleased to say no ill effects from attempts to start cross training yesterday.
Pleased to say no ill effects from attempts to start cross training yesterday.
Thursday Feb 23, 2012 #
Stretching/extensions 5:00 [1]
Booked to see a new physio next Monday who has ultrasound imaging. Not convinced its going to heal satisfactorily in the normal time frame.
Swimming 15:00 [2]
Could only tolerate breaststroke mainly with arms, a slower coach than normal.
Aqua Running 5:00 [1]
Could tolerate gentle skiing and got the quads & hamstrings moving.
Rehab 5:00 [0]
Wednesday Feb 22, 2012 #
Stretching/extensions 5:00 [1]
Did around 800m walking in slightly lower heeled shoes during the morning. Started massage on the lumps.
Tuesday Feb 21, 2012 #
Note
Managed quite a vigorous massage over 80% of calf.
Monday Feb 20, 2012 #
Note
(injured)
Thought this morning I was making progress during last 10 days. Had a 2 min drive in the car, got out and after a few paces felt a small cramped knot of muscle and stopped, not sure if damage occurred.
Sunday Feb 19, 2012 #
Note
(injured)
CSC at Bradenham. Good to catch up with the club. Gentle walking round car park.
Saturday Feb 18, 2012 #
Stretching/extensions 5:00 [1]
Experimenting with different types of massage.
Friday Feb 17, 2012 #
Stretching/extensions 5:00 [1]
Some fibres were torn during the long back yesterday, two hours on the accelerator.
Back getting a lot better. One down, one big one to go!.
Back getting a lot better. One down, one big one to go!.
Thursday Feb 16, 2012 #
Stretching/extensions 10:00 [1]
Tough working day, 240 miles of driving. Had plenty of stretch stops. Think back will settle down, calf now OK with small stretches, but sore towards end of driving.
Wednesday Feb 15, 2012 #
Note
(injured)
Back to the chiropractor (Steve Booty- McTimothy practitioner) for a very long session, he was almost at a lose to work what the underlying problem was preventing the joint from moving back into place after 30 mins of work. Turns out left leg hip flexors are too tight and right pelvis is compensating. Over developed right thigh and longer left stride after breaking ankle May 2009 has not helped. My stomach muscles were hurting as much as lower back afterwards. Given some glute and flexor exercises to loosen up LHS. Had some ultrasound on calf whilst he was working on pelvis. Best hands on therapist I've come across, very thorough and different from other chiropractors - no back or neck cracking, thank goodness!
Started tiny calf stretches, not quite ready yet.
Started tiny calf stretches, not quite ready yet.
Tuesday Feb 14, 2012 #
Note
Found the following advice in Current Reviews Musculorskeletal Medicine 2009 (J. Bryan Dixon) concerning calf injuries:
- after 10 days new fibres have tensile strength of adjacent fibres.
- avoid NSAIDs in first 24-72 hrs as likely to increase bleeding.
- moist heat and massage early in healing process are considered likely to increase chances of bleeding and other negative reactions.
Also mentions raising heel, RICE and taping.
Wish I'd read this 6 weeks ago. The 10 days fits exactly with my previous experience that I should have stuck to from the beginning, now I understand why it works and why trying to speed the process along may in fact be worse than leaving the body to get on with it. Also 10 days in my experience makes virtually no difference to fitness, but the additional build up work, if necessary will start to eat into fitness.
- after 10 days new fibres have tensile strength of adjacent fibres.
- avoid NSAIDs in first 24-72 hrs as likely to increase bleeding.
- moist heat and massage early in healing process are considered likely to increase chances of bleeding and other negative reactions.
Also mentions raising heel, RICE and taping.
Wish I'd read this 6 weeks ago. The 10 days fits exactly with my previous experience that I should have stuck to from the beginning, now I understand why it works and why trying to speed the process along may in fact be worse than leaving the body to get on with it. Also 10 days in my experience makes virtually no difference to fitness, but the additional build up work, if necessary will start to eat into fitness.
Stretching/extensions 5:00 [1]
Left only.
Retore some new fibres from Sunday. Need to shuffle rather than any raising of heels.
Back out again last night and this morning, better as day went on.
Retore some new fibres from Sunday. Need to shuffle rather than any raising of heels.
Back out again last night and this morning, better as day went on.
Monday Feb 13, 2012 #
Note
(injured)
Didn't have to wait long - got in car this morning and found sacral joint was so skewed it was causing pain in my abdomen as well as lower back. Ibu helped and saw chiropractor. Will take 48 hrs to settledown and find out if its been sorted.
Stretching/extensions 5:00 [1]
Rehab 20:00 [0]
Everything slow and smooth, including some static stretches.
Sunday Feb 12, 2012 #
Note
(injured) (rest day)
Managed to tear some fibres on upper soleus during gentle lateral massage, must have been under tension. Iced 3 times. Got rebellious earlier and removed 15cm wide tape (and hairs) going from instep up back & sides of calf to above knee.
Core & legs 10:00 [1]
Lower back suffering after weights on Thursday. Falling apart, dread to think what's next to fall off!
Saturday Feb 11, 2012 #
Stretching/extensions 10:00 [1]
Walking 15:00 [0]
300m, plus 600m slow dog walk round block. 300-400m is current threshold before pain starts.
Friday Feb 10, 2012 #
Body conditioning (Upper body) 25:00 [2]
Went round all the machines, a few did not suit left shoulder.
Core & legs (Pilates) 6:00 [1]
Spinning 15:00 [2]
Left leg only (good boy today), used lower gears at a higher tempo, easier on knee.
Barely a sweat, but good to get out and use some different muscles, curry tonight for the missing endorphins!
Barely a sweat, but good to get out and use some different muscles, curry tonight for the missing endorphins!
Thursday Feb 9, 2012 #
Note
(injured) (rest day)
Saw physio: Straight away had prolonged burning sensation after minimal pressure on original injury site, physio could feel crackingly indicating unveven fibre densities. Had tape fitted, to "encourage immobility!". Parting words were "rest, rest, rest..................rest". Just to rub it in I've started to wear a surgical compression sock.
57 days to the JK, possibly just enough time to make it to the start line of the short course, if I'm sensible and there aren't any big set backs.
57 days to the JK, possibly just enough time to make it to the start line of the short course, if I'm sensible and there aren't any big set backs.
Wednesday Feb 8, 2012 #
Note
(injured) (rest day)
Really sore today and strain occurred without warning and with minimal loading. Even light cross training is proving too risky, as there is more than one injured area that can breakdown. Guess its time to consider the bigger picture and have sometime off.
Tuesday Feb 7, 2012 #
Stretching/extensions 10:00 [1]
Spinning 1:00 [1]
Calf very sore almost immediately whilst warming up, no warning.
Swimming 15:00 [2]
"Shared" a lane with the fattest person I've ever seen, made backstroke very exciting as we passed in opposite directions in the narrow lane. Impressive bow waves and glad to say we never touched.
Found a low risk way of cross training, but 18.30 is too crowded for relaxing/safe backstroke.
Found a low risk way of cross training, but 18.30 is too crowded for relaxing/safe backstroke.
Rehab 10:00 [0]
Monday Feb 6, 2012 #
Stretching/extensions 10:00 [1]
Spinning 8:00 [2]
Core & legs 10:00 [2]
Rehab 10:00 [0]
Sunday Feb 5, 2012 #
Walking 1:00:00 [1]
Slept nearly 10hrs! Sledging (hill reps!), on the golf course, less dramas than Newlands Corner, we still managed to go over the lip of the only bunker, great fun. Calf really sore for just the last 5min.
Saturday Feb 4, 2012 #
Stretching/extensions 5:00 [1]
Ambivalent about physio, 2 out of 4 sessions I seem to be worse 48 hours afterwards, now have pain in gastro that started during physio session! Down to poor communication during sessions.
Had a relaxing family walk.
Had a relaxing family walk.
Friday Feb 3, 2012 #
Warm Up 5:00 [1]
Spinning 19:00 [2]
On a low gear, kept watts down when using boths legs. Took three 90s walking strectch breaks. Not great cardio, but about as good it gets at the moment.
Core & legs 10:00 [2]
Just left leg, balance, squats & deadlifts with wts.
Rehab 10:00 [0]
Found spa routine really helpful today, easing any tightness & boosting circulation.
Thursday Feb 2, 2012 #
Note
(injured)
Saw the physio, she was very concerned at the large solid lump and the line of smaller lumps and warned me if it got worse I'd have to wear a boot, which came as a shock. Certainly the most brutal physio session I've had. Iced 4 times and max ibu for next 72 hours.
At least the work deadlines were done on time - last one at 23.59.10!!!
At least the work deadlines were done on time - last one at 23.59.10!!!
Wednesday Feb 1, 2012 #
Note
(injured)
May have found a simple solution to speed up recovery - bed socks!
Recently right foot/ankle has developed red spots/patches that are sensitive to heat like chilblains. Hopefully improved circulation at night will assist recovery.
Recently right foot/ankle has developed red spots/patches that are sensitive to heat like chilblains. Hopefully improved circulation at night will assist recovery.
Stretching/extensions 5:00 [1]
Rehab 10:00 [0]
Warmed/loosened up in spa pool.
Aqua Running 13:00 [2]
Water really cold. Tried to keep action smooth at around 65% effort. Got out as soon as soreess started. Pleased to have managed this much, leg muscles feeling tight, stretched a lot and eased off. Fingers crossed there is no adverse reaction. As precaution took 400ibu and worked afterwards with raised leg.