Training Log Archive: FEIn the 31 days ending Oct 31, 2011:
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| 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 | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||
Monday Oct 31, 2011 #
Stretching/extensions 5:00 [1]
Missed session in pool due to work deadlines that turned out to be flexible at 22.00!
Sunday Oct 30, 2011 #
Running race 40:45 [5] 5.4 km (7:33 / km) +220m 6:16 / km
Blean Wood - Saxons - Blue Course - 5.4k 220m (actual climb)
Surprised and delighted with time - had expected 43 was possible with a perfect run.
Followed the plan, though one glance at the map (something not quite right) & compass from AP going to 2 may have saved 1.15. Otherwise maybe another 1.00 in minor errors and bouncing off. Stopped and took 2 bearings and another on the run, discipline is paying off. Course and area suited me, even the easier legs at the end when tiring.
Ankle fine during and after run, took ibu prior to run.
Surprised and delighted with time - had expected 43 was possible with a perfect run.
Followed the plan, though one glance at the map (something not quite right) & compass from AP going to 2 may have saved 1.15. Otherwise maybe another 1.00 in minor errors and bouncing off. Stopped and took 2 bearings and another on the run, discipline is paying off. Course and area suited me, even the easier legs at the end when tiring.
Ankle fine during and after run, took ibu prior to run.
Running warm up/down 17:30 [2]
Usual wu. Feeling good ran 0.8k to CP.
Saturday Oct 29, 2011 #
Stretching/extensions 5:00 [1]
Friday Oct 28, 2011 #
Running 33:00 [3]
Ash Ranges - such a great area - time flew by.
Running intervals 17:00 [4]
Ash Ranges: 7 x 90s with 45s jogging recovery, Did 20min steady beforehand and 13min afterwards. Gentle (85%) reintro (3wks) to speedwork. Less sore afterwards than recently.
Time to sign off the ankle on AP. Think the post run soreness may continue for sometime as shoes and harness rub/put pressure on retinaculum attachment to fibula.
Time to sign off the ankle on AP. Think the post run soreness may continue for sometime as shoes and harness rub/put pressure on retinaculum attachment to fibula.
Thursday Oct 27, 2011 #
Stretching/extensions 10:00 [1]
S & E, easy physio & balance. Unable to get over to pool.
Wednesday Oct 26, 2011 #
Running (Technique) 33:15 [4] 4.6 km (7:14 / km) +125m 6:22 / km
Long Valley North - ran the SN League short blue I missed 19 October.
A 15s and 30s error, had difficulty reading map as getting dark and took it steady in places. Chest really tight especially on hills, but legs felt strong particularly downhill. Running well all things considered. Some imflammation, less than at the weekend.
A 15s and 30s error, had difficulty reading map as getting dark and took it steady in places. Chest really tight especially on hills, but legs felt strong particularly downhill. Running well all things considered. Some imflammation, less than at the weekend.
Running warm up/down 20:00 [1]
Did full race wu and wd, calf and ankle fine.
Tuesday Oct 25, 2011 #
Note
2nd Physio session - quite brutal, normally feel good after, at least for 1-2 hours, not this time. Did some pnf dorsiflexion on the limit, still 5 degrees less than normal.
Cut on toe is deep, care required given cellulitis twice in same leg via small cuts to foot, so no session in pool.
Cut on toe is deep, care required given cellulitis twice in same leg via small cuts to foot, so no session in pool.
Core & legs 15:00 [2]
5 mins S&E and 10 mins pilates. Feeling better for physio session.
Monday Oct 24, 2011 #
Aqua Running intervals 40:00 [3]
4 x 3 mins (45s off) x 2 sets, 1.30 between sets
Struggling to keep tempo high, but muscles especially hamstrings are noticing it.
Door to door in an hour - it does help Esporta is 150m from our office.
Cut my foot on some glass on the pool bottom and reported it (only 1.2m deep). Hopefully the scuba diving member of staff will find it this time (a child was cut 3 months ago), otherwise there's only one other lane and the free for all area.
Struggling to keep tempo high, but muscles especially hamstrings are noticing it.
Door to door in an hour - it does help Esporta is 150m from our office.
Cut my foot on some glass on the pool bottom and reported it (only 1.2m deep). Hopefully the scuba diving member of staff will find it this time (a child was cut 3 months ago), otherwise there's only one other lane and the free for all area.
Sunday Oct 23, 2011 #
Running race 32:13 [4] 4.6 km (7:00 / km)
Hodgemoor Woods - TVOC
Pleased 7.0 min/k - carried out the plan exactly, kept it simple, no "clever" shortcuts, even stopped to take a bearing and then moved down path for closer AP.
Perhaps limiting options can improve your performance, especially if it cuts out bad habits!
6. As above -5s.
8. Missed pits, thought they were in reentrant, then on far side, then saw they were on nearside. -35s (many others missed small pit, control low).
10. Think map was wrong, reentrant is wider. -20s.
No pain from ankle or calf, but ankle very sore later in day.
Ran relaxed at even tempo avoiding any speeding up in case calf went.
Just seen splits, faster than the blue runners on common legs - perhaps the break has done some good so far?
Pleased 7.0 min/k - carried out the plan exactly, kept it simple, no "clever" shortcuts, even stopped to take a bearing and then moved down path for closer AP.
Perhaps limiting options can improve your performance, especially if it cuts out bad habits!
6. As above -5s.
8. Missed pits, thought they were in reentrant, then on far side, then saw they were on nearside. -35s (many others missed small pit, control low).
10. Think map was wrong, reentrant is wider. -20s.
No pain from ankle or calf, but ankle very sore later in day.
Ran relaxed at even tempo avoiding any speeding up in case calf went.
Just seen splits, faster than the blue runners on common legs - perhaps the break has done some good so far?
Running warm up/down 12:00 [1]
Long wu (no wd), halfway through thought I'd have to walk the orange, but after tempo strides it passed the test. Hurt ankle getting out of car, ankle pronated and then twisted, the expletive caused a few heads to turn from neighbouring cars!
Saturday Oct 22, 2011 #
Stretching/extensions 5:00 [1]
Ankle complaining from yesterdays physio, too much too soon.
Friday Oct 21, 2011 #
Warm Up 20:00 [1]
(injured)
20 mins trying to wu, attempted jogging 6 times but there was a knot in lower right (left ankle sprained) calf near achilles that did not respond to strectching and massage. Was there with other knots on Monday and Wednesday. Otherwise ready to run at normal pace.
Have found over the years that regular sensible training and stretching keeps injuries away, rather than causing them - next time I'll carry on with S&E on the uninjured leg. So much for my plan of signing myself off as not injured this weekend!!
Have found over the years that regular sensible training and stretching keeps injuries away, rather than causing them - next time I'll carry on with S&E on the uninjured leg. So much for my plan of signing myself off as not injured this weekend!!
Stretching/extensions 10:00 [2]
Physio ankle exercises, muscles responding well. Also massage on calf - really need a physioterrorist to be cruel to be kind.
Thursday Oct 20, 2011 #
Note
(injured)
Saw physio - long time no see - discussing underlying problem of laxity and stretched ligaments. Solution tero band work but through different ROM to my intuition. Very good session!!!!
Walked down our awkward stairs barefoot normally this morning - progress!
Walked down our awkward stairs barefoot normally this morning - progress!
Aqua Running intervals 40:00 [3]
4.00-2.30-2.30-2.30 x 2 sets, 30s after 2.30, 60s after 4.00. 2min b/w sets.
Never got going today, not sure whether I was fresher or not pushing enough. Maybe it was the shorter 30s recovery, not tried it before.
Never got going today, not sure whether I was fresher or not pushing enough. Maybe it was the shorter 30s recovery, not tried it before.
Stretching/extensions 5:00 [1]
Tero band, plus S&E.
Wednesday Oct 19, 2011 #
Running (O Training Race) 33:28 [3] 4.0 km (8:22 / km) +130m 7:12 / km
(injured)
Long Valley South - BAOC Training Race
Sunny day, great to get out. Christened the new ankle harness (brilliant) in a bog. Took time to gain confidence in ankle - no problems or discomfort - went much better than expected - early days.
Had x2 glasses on for first time and overshot, cut in too early on an easy control leading to losing 75s to save 5-10s, yet perfect on the tricky ones. Note: If the planner gives you an easy control, take it the easy way - don't over complicate.
Sunny day, great to get out. Christened the new ankle harness (brilliant) in a bog. Took time to gain confidence in ankle - no problems or discomfort - went much better than expected - early days.
Had x2 glasses on for first time and overshot, cut in too early on an easy control leading to losing 75s to save 5-10s, yet perfect on the tricky ones. Note: If the planner gives you an easy control, take it the easy way - don't over complicate.
Running warm up/down 8:00 [1]
Tweaked ankle during wu shuffle, better then than when running. Maybe something is catching and needs releasing - seeing physio tomorrow. Iced 45min after run.
Tuesday Oct 18, 2011 #
Aqua Running intervals 40:00 [3]
(injured)
4-3-2-2mins x 2sets: 50s b/w reps (60s after 4min). 2min b/w sets.
Took easy on the 4s, the 2s were much harder.
Finished at 5.30pm just as the pool emptied, looks like 5.20 - 6.00 is ideal timing, between the childrens lessons and the masses after work.
Ankle sore from yesterdays tweak, but otherwise feeling nicely balanced and stable. Could be time to get the harness out.
Took easy on the 4s, the 2s were much harder.
Finished at 5.30pm just as the pool emptied, looks like 5.20 - 6.00 is ideal timing, between the childrens lessons and the masses after work.
Ankle sore from yesterdays tweak, but otherwise feeling nicely balanced and stable. Could be time to get the harness out.
Monday Oct 17, 2011 #
Running 30:00 [1] 3.2 km (9:22 / km)
(injured)
Stoke Park - 24 mins of alternating jogging and walking. Finished with 1.2k slow run. Ankle fine throughout, tight right calf was more of a concern. Managed to over stretch ATFL doing lunge on wd. Iced within 10mins.
Joint felt good all day apart from anterior gutter area. Did some barefoot balance and telephone directory exercises to assess and stretch ligaments prior training. Alternated black slip on shoes and slippers in office.
Joint felt good all day apart from anterior gutter area. Did some barefoot balance and telephone directory exercises to assess and stretch ligaments prior training. Alternated black slip on shoes and slippers in office.
Sunday Oct 16, 2011 #
Note
(injured)
After web research burning sensation is coming from inferior extensor retinacalum (band that holds down the tendons and muscles that raise toes and stretch across front of ankle joint), occassional numbness is inflammation around peroneal nerve. All makes sense now. Better wear elasticated shoes. Also found oiled massage helps to desensitise chronic pain - body can generate pain/burning signals that aren't necessarily there.
Aqua Running intervals 40:00 [3]
4 x 3min (50s off), 2min off, then 4 x 2min (50s off). Usual wu,wd & stretching.
Lunchtime on Sunday is ideal time - quiet in the pool.
Ached for 24 hours afterwards - best pool session to date.
Lunchtime on Sunday is ideal time - quiet in the pool.
Ached for 24 hours afterwards - best pool session to date.
Saturday Oct 15, 2011 #
Note
(injured)
Had a sunny family walk, retinacular sore afterwards. Did a couple of cross friction sessions.
Friday Oct 14, 2011 #
Aqua Running intervals 40:00 [3]
(injured)
4 x 2min 45s off (95% effort), then 3 x 3min 50s off (85% effort), 2 min between.
2min efforts were at a high tempo, struggled on next set.
12min - wu, wd, swimming and usual stretches.
Surprisingly little pain from retinacular area today, had to wear low fitting shoes in the afternoon with 20mm heels which also helped.
2min efforts were at a high tempo, struggled on next set.
12min - wu, wd, swimming and usual stretches.
Surprisingly little pain from retinacular area today, had to wear low fitting shoes in the afternoon with 20mm heels which also helped.
Thursday Oct 13, 2011 #
3 PM
Aqua Running intervals 35:00 [3]
(injured)
7 x 3mins, 50secs off - around 85% effort. 8mins w/u & w/d
Used flotation belt, higher in water but interferes with deep breathing, so did 4 with and 3 without. Noticebly better at bare foot walking, but then jarred foot once on tiles. Maybe a 3 forward, 3 back day. Hardwork on the hamstrings and triceps today, yet yesterday was all upper thighs
Used flotation belt, higher in water but interferes with deep breathing, so did 4 with and 3 without. Noticebly better at bare foot walking, but then jarred foot once on tiles. Maybe a 3 forward, 3 back day. Hardwork on the hamstrings and triceps today, yet yesterday was all upper thighs
6 PM
Stretching/extensions 10:00 [1]
Did 5mins closed eyes balance exercises in trainers - premature re: potential strain/benefit.
Wednesday Oct 12, 2011 #
Aqua Running intervals 25:00 [2]
(injured)
4 x 3min, 50s stretching (80% effort only). Plus w/u and w/d.
Wanted to get in the pool earlier this week, but waited 48 hours.Tried to minimise feet grazing the pool floor, as its only 1.2m deep, to avoid aggravating ankle, kept session short. Better take flotation belt next time.
Feeling a lot better by late evening - another corner turned?
Wanted to get in the pool earlier this week, but waited 48 hours.Tried to minimise feet grazing the pool floor, as its only 1.2m deep, to avoid aggravating ankle, kept session short. Better take flotation belt next time.
Feeling a lot better by late evening - another corner turned?
Tuesday Oct 11, 2011 #
Core & legs 20:00 [1]
(injured)
2 x 5 mins ROM exercises and gentle calf & achilles streches during day.
10 mins easy pilates.
Managed full ROM with plenty of clicking with little discomfort, but needed icing afterwards. Lower joint and lateral movements OK. Familiar piano wire - anterior above joint. Progressing.
Ordered a new ankle harness, apparently its the most popular brace for volleyball in the USA. The old one was the type used by Andy Murray, not bad (they all seem to be over engineered where they should be simple and comfortable and underengineered where it matters), but clearly designed by someone who had never worn it on rough ground, I still have a lump 4 inches above the ankle from the half dozen times I wore it. Will post the details later if its the beesknees.
10 mins easy pilates.
Managed full ROM with plenty of clicking with little discomfort, but needed icing afterwards. Lower joint and lateral movements OK. Familiar piano wire - anterior above joint. Progressing.
Ordered a new ankle harness, apparently its the most popular brace for volleyball in the USA. The old one was the type used by Andy Murray, not bad (they all seem to be over engineered where they should be simple and comfortable and underengineered where it matters), but clearly designed by someone who had never worn it on rough ground, I still have a lump 4 inches above the ankle from the half dozen times I wore it. Will post the details later if its the beesknees.
Monday Oct 10, 2011 #
Note
(injured)
Been advised to give it more time before venturing into the pool. Ligaments seem to be more settled. Fingers crossed that the "cartliage" has not been damaged.
Sunday Oct 9, 2011 #
Note
(injured)
Icing has really helped.
The two ligaments at the front of the fibula appear to be mildly sprained. No idea how much rest is required. Hopefully they can cope with pool running, especially if I can minimise feet grazing the pool tiles (only 1.2m deep).
The two ligaments at the front of the fibula appear to be mildly sprained. No idea how much rest is required. Hopefully they can cope with pool running, especially if I can minimise feet grazing the pool tiles (only 1.2m deep).
Saturday Oct 8, 2011 #
Note
(injured)
Icing for a couple of days, ibu for at least 24hrs, plus ROM and short walks. Pleased there's no visible swelling or bruising, will test for stability later. Slight wobble, noticed it earlier in week and ignored it, yet was on top form on wobble cushions. Funny things ankles.
Friday Oct 7, 2011 #
3 PM
Stretching/extensions 5:00 [1]
6 PM
Running intervals 20:00 [5]
Henley Gate Intervals - did short w/u as getting dark.
4 x 2min with 75s recovery. Was aiming to do 2 sets of 4, but 20m from end of 4th interval ankle went over, 2/3rd but foot plantiflexed after twisting, moderately painful, got worse and was unable jog back.
Took 400mg ibu plus RICE. ATL seems most effected.
4 x 2min with 75s recovery. Was aiming to do 2 sets of 4, but 20m from end of 4th interval ankle went over, 2/3rd but foot plantiflexed after twisting, moderately painful, got worse and was unable jog back.
Took 400mg ibu plus RICE. ATL seems most effected.
Thursday Oct 6, 2011 #
Note
Yesterday left foot landed on side of steeply sloping ground (overgrown chalk downland) so barely turned after landing, went through full ROM. Not painful. Need to note these occurences in case my ligaments start to get stretched, which I believe led to the fracture. I also turned it 2/3rds on Sunday, not painful, however its more sore than normal this week. Time to get out the tape again.
4 PM
Stretching/extensions 5:00 [2]
7 PM
Core & legs 45:00 [3]
Plenty of single leg squats and lunges, balancing, static & weights - 20% extra reps on LHS. Usual pliates. Added a few more exercises & machines. Very little knee discomfort. Big improvement on recent weeks - now working along the right lines.
Wednesday Oct 5, 2011 #
Running (Technique) 1:09:16 [4] 8.3 km (8:21 / km) +230m 7:20 / km
Bulford Ridge - BAOC
Arrived late, min jog & min stretch, not ideal. Felt tired after 20mins (w/u?), first half was straightforward track/scrub running. The second half was technical and very green around the controls which went well. Pretty clean to 20 (55 mins), then lost 3mins on the easiest of the next 4 controls. Compass had large bubble, which forced me to slow down, no bad thing as was meant to be tech training. Good run out - first tough brown for 3 months.
Arrived late, min jog & min stretch, not ideal. Felt tired after 20mins (w/u?), first half was straightforward track/scrub running. The second half was technical and very green around the controls which went well. Pretty clean to 20 (55 mins), then lost 3mins on the easiest of the next 4 controls. Compass had large bubble, which forced me to slow down, no bad thing as was meant to be tech training. Good run out - first tough brown for 3 months.
Running warm up/down 5:00 [1]
Tuesday Oct 4, 2011 #
Stretching/extensions 5:00 [2]
Big toe cured! Won't push my luck next time, better remember the wind up torch.
Monday Oct 3, 2011 #
Stretching/extensions 5:00 [2]
Hashing 55:00 [2]
Hash - Chantries & St Martha's Hill - Had bought a children's Hallowen torch at lunchtime just bright enough to tell the time, missed the start but fortunate to team up with another hasher with a proper torch and caught the pack. Didn't do much fast running due to the torch. Glad I knew where it was safe to run, managed to stub right big toe that has been painful since Sunday - but hasn't made it better!
Sunday Oct 2, 2011 #
Running race 59:05 [4] 6.5 mi (9:05 / mi) +210m 8:16 / mi
Selhurst Park - SO - 4th just ahead of the pack - only due to fitness not MR!
Dismal - nearly packed it in, pity it was my sort of area & 25deg. Lost 8+
6. -2.15 Came out one track junc later than expected, realised then cut through but got angle wrong and found unmapped spur.
8. -3.45 Contoured (should gone down & up) went up to avoid crap and went down beyond bank. Then spent ages relocating on banks that were longer than on map - woeful! Found it difficult motivate myself again until 15.
13. -1.00 Found an unmapped pit, retraced steps and saw lip of pit - control should have been hung higher - no wonder loads of people lost around min here.
15. -0.45 Round was quicker, the fight was fight as was the walk.
17. -0.30 Veg was worse than shown.
Another 30s elsewhere and 30s for lack of motivation.
Plenty of 2nd places on splits including long track run to 1, lost time on 3 uphill legs, but stole some back on following legs.
Although I had a plan for 6 and 8 I veered off route to avoid veg but didn't compensate at first opportunity, if anything continued to veer away. Need to internalise position more often in featureless terrain and recall plan when weaving.
Dismal - nearly packed it in, pity it was my sort of area & 25deg. Lost 8+
6. -2.15 Came out one track junc later than expected, realised then cut through but got angle wrong and found unmapped spur.
8. -3.45 Contoured (should gone down & up) went up to avoid crap and went down beyond bank. Then spent ages relocating on banks that were longer than on map - woeful! Found it difficult motivate myself again until 15.
13. -1.00 Found an unmapped pit, retraced steps and saw lip of pit - control should have been hung higher - no wonder loads of people lost around min here.
15. -0.45 Round was quicker, the fight was fight as was the walk.
17. -0.30 Veg was worse than shown.
Another 30s elsewhere and 30s for lack of motivation.
Plenty of 2nd places on splits including long track run to 1, lost time on 3 uphill legs, but stole some back on following legs.
Although I had a plan for 6 and 8 I veered off route to avoid veg but didn't compensate at first opportunity, if anything continued to veer away. Need to internalise position more often in featureless terrain and recall plan when weaving.
Running warm up/down 8:00 [2]
Saturday Oct 1, 2011 #
Stretching/extensions 5:00 [1]
Long hours and loads of deadlines this week, a bit drained, hopefully OK tomorrow.