Training Log Archive: AliCIn the 31 days ending Aug 31, 2012:
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Thursday Aug 30, 2012 #
7 AM
Rollerskiing 1:08:00 11.38 mi (5:59 / mi) +353m 5:27 / mi
ahr:141 max:175
And last little rollerski with Alex on River Rd. We opted for intervals, 4 x the backside of the double bump hill. A really good session to do, and oodles better with company, we switched leads each interval, and each became quicker, not bad, not bad!
Wednesday Aug 29, 2012 #
Event: Mike's Maze, volume 2
5 PM
Orienteering (corn) 18:30 1.28 mi (14:27 / mi) +1m 14:25 / mi
ahr:135 max:151 16c
Woo, corn maze redux! An idea hatched over Monday's dinner I believe. Was great to be back at Mike's, things were as tricky as ever, really good fun!
Otherwise a busy day of erranding. Tomorrow = the final pack + depart. Yikes-a-roni!
Otherwise a busy day of erranding. Tomorrow = the final pack + depart. Yikes-a-roni!
Orienteering (corn) 8:42 0.63 mi (13:48 / mi) +16m 12:48 / mi
ahr:133 max:159 7c
Tuesday Aug 28, 2012 #
6 PM
Running 16:37
ahr:107 max:127
Running race 19:17 5.0 km (3:51 / km) +81m 3:34 / km
ahr:176 max:183
Last Noho 5k
Ug. Slowpoke. Oodles (a minute) slower than my next slowest time on this course, this year. I am actually a bit perplexed that I've lost quite so much fitness. Ok, so ankle has definitely thwarted good training since WOC, but thinking about it, I've done 4 quality sessions- track 400s, Amity hills, 10k, 3 mi 'threshold', which you might think would stave off the totally loosing running ability. But I guess not. Or I'm getting sick, which would actually be a happier explanation, but don't feel like that's it. Still, will attempt to remember to take morning HR.
But I'm not really upset, that's just sort of reflection/puzzlement on the state of things. The race was still fun, an extended group of noonrunners showed up- Sanjay, Sergio, Alejandro, Barry, Don, John B., Rob H., Aaron, and Alex, who totally counts as she's showed up a time or two =). I ran mostly just behind Sanjay and Alejandro, then Alejandro made a move on the steep uphill and we kinda spread out from there.
Burritos afterwards with the noonrunning group, it was free supersize night, so we all got enough food, for sure... Glad to get to say bye to the group, they've been really great running buddies!
Ug. Slowpoke. Oodles (a minute) slower than my next slowest time on this course, this year. I am actually a bit perplexed that I've lost quite so much fitness. Ok, so ankle has definitely thwarted good training since WOC, but thinking about it, I've done 4 quality sessions- track 400s, Amity hills, 10k, 3 mi 'threshold', which you might think would stave off the totally loosing running ability. But I guess not. Or I'm getting sick, which would actually be a happier explanation, but don't feel like that's it. Still, will attempt to remember to take morning HR.
But I'm not really upset, that's just sort of reflection/puzzlement on the state of things. The race was still fun, an extended group of noonrunners showed up- Sanjay, Sergio, Alejandro, Barry, Don, John B., Rob H., Aaron, and Alex, who totally counts as she's showed up a time or two =). I ran mostly just behind Sanjay and Alejandro, then Alejandro made a move on the steep uphill and we kinda spread out from there.
Burritos afterwards with the noonrunning group, it was free supersize night, so we all got enough food, for sure... Glad to get to say bye to the group, they've been really great running buddies!
Running 9:59 1.05 mi (9:31 / mi) +36m 8:36 / mi
ahr:140 max:163
Monday Aug 27, 2012 #
5 PM
Crosstrainer 45:04 4.81 mi (9:22 / mi)
ahr:135 max:145
And back at the elliptical for an ankle-easy day! Finally, finally had 1) my iPod present, 2) iPod charged, 3) headphones, so I listened to a Freakonomics podcast on the actual increased efficiency (at a Chinese call center) for those working from home (!), a Moth podcast about an guy who ended up participating in a bullfight due to a joke of Ernest Hemingway (also !).
And then two TED talks, which were less fascinating, the first by composer/instrument builder/creataesthe Mark Appelbaum, which just meh, and the second on cool stuff about brining useful minimal tech stuff to rural locations, just not that inspiringly related.
And then two TED talks, which were less fascinating, the first by composer/instrument builder/creataesthe Mark Appelbaum, which just meh, and the second on cool stuff about brining useful minimal tech stuff to rural locations, just not that inspiringly related.
Cycling 5:45
ahr:122 max:148
Home! Which oh my gosh is not home that much longer!
Strength 1:43
ahr:82 max:91
Hammies, but only 1 round, because time for last (eep!) Gang of 5 dinner, eaten out at Fresh Side. Noisy at first (not even our fault), but fantastic as always, will so miss our crew!
Sunday Aug 26, 2012 #
12 PM
Running 54:13 4.86 mi (11:09 / mi) +145m 10:13 / mi
ahr:129 max:152
After moving Ian into the storage place, stopped off at the Fells for a run around. Luckily there was the *perfect* parking spot for the moving van upon our arrival, nice!
Two laps around the Middle Reservoir, not totally knowing where we were, but it was gorgeous and just lovely to be out running! Ian had more clue than I did, and good thing, because we weren't where we thought for a bit on the way back... It was a nice run and absolutely zero ankle tweaks, which is really awesome, and it seems perfectly happy afterwards. Woo!
Although, I have received probably wise advice from multiple directions that it might be best to keep it easy even just on the running, to treat it kinda like a stress fracture. I'm pretty roped into doing one last 5k this Tues on the local xc course, but the trails there are pretty mellow and I can keep the warm-up and cool down on the short side and do less pounding stuff Monday, Wednesday, Thursday. So that's the plan!
Two laps around the Middle Reservoir, not totally knowing where we were, but it was gorgeous and just lovely to be out running! Ian had more clue than I did, and good thing, because we weren't where we thought for a bit on the way back... It was a nice run and absolutely zero ankle tweaks, which is really awesome, and it seems perfectly happy afterwards. Woo!
Although, I have received probably wise advice from multiple directions that it might be best to keep it easy even just on the running, to treat it kinda like a stress fracture. I'm pretty roped into doing one last 5k this Tues on the local xc course, but the trails there are pretty mellow and I can keep the warm-up and cool down on the short side and do less pounding stuff Monday, Wednesday, Thursday. So that's the plan!
Saturday Aug 25, 2012 #
Event: NEOC: Menotomy Rocks
9 AM
Orienteering 10:05 [1] 0.46 mi (21:56 / mi) +30m 18:14 / mi
ahr:91 max:197
Setting out controls @ Menotomy Rocks, NEOC season opener! I was ankle-careful and walking when in the woods. Apparently I dropped a stand without noticing, and didn't have enough for my last control... whoops!
Running 1:59 0.19 mi (10:32 / mi) +1m 10:22 / mi
ahr:135 max:159
12 PM
Strength 10:01 0.02 mi (8:23:45 / mi) +1m 7:15:41 / mi
ahr:95 max:117
10 min abs with Magnus and Alex, when the meet was slowing down, but we still needed to wait before collecting controls... good to pass the time =)
Running 18:12 1.56 mi (11:40 / mi) +54m 10:32 / mi
ahr:133 max:156
Mostly out for a jog on the bigger, less ankle-intense trails, picked up controls along the way.
Friday Aug 24, 2012 #
Note
Hmm, ok, have to admit, ankle kinda-sorta swole up after Corn Maze-O. =( The footing was pretty good, but did have two light tweaks, guess those must have done it, since normal running ~8 mi seems ok? So think I have to keep being super-alert about footing, and thus probably not properly o-ing for a bit yet... boo!
Thursday Aug 23, 2012 #
7 AM
Rollerskiing 47:25 6.79 mi (6:59 / mi) +226m 6:20 / mi
ahr:136 max:171
Morningski with Alex! Nice to get out, super-nice to have company, but oh my gosh is specific strength going to have to be worked on! We just did 2 x our normal set of exercises, normally we do 5, will have to work on up to that. Hopefully I can find a hill in Toledo...
6 PM
Running 10:19 1.29 mi (8:00 / mi)
ahr:144 max:153
Woo, o-folks from all directions descend upon Sunderland! =) Awesome to see everyone, this was a scooted-in little warm-up, latter half accompanied by Ian.
Orienteering 14:25 1.15 mi (12:32 / mi) +12m 12:08 / mi
ahr:154 max:168 12c
CMOUSA Classic Champs @ Mike's Maze, Sunderland, MA
Fantastic times. Lovely green corn, no ambiguity from little kids or hurricanes knocking corn down, and a neat maze, if I think a little less tricky than last year?
Anyways, this was my best race, just steady which put me in 2nd, but oodles behind superstar corn-mazer Ian. We need a face-off between him and Greg...
Fantastic times. Lovely green corn, no ambiguity from little kids or hurricanes knocking corn down, and a neat maze, if I think a little less tricky than last year?
Anyways, this was my best race, just steady which put me in 2nd, but oodles behind superstar corn-mazer Ian. We need a face-off between him and Greg...
Orienteering 4:24 0.0 mi
ahr:162 max:162 6c
CMOUSA Sprint Champs, 4th
Hm, so I think Giacomo and Giovanni learned how to corn-maze-o in the first edition and were out there threatening Ian on this one, I lost a good lot of time confused to 4, going the left route. Right route got some simpler points!
Hm, so I think Giacomo and Giovanni learned how to corn-maze-o in the first edition and were out there threatening Ian on this one, I lost a good lot of time confused to 4, going the left route. Right route got some simpler points!
Orienteering 7:17 0.6 mi (12:08 / mi) +14m 11:19 / mi
ahr:157 max:175 8c
CMOUSA Relay Champs
First ever? Maybe? But bah! I totally let partner George down by skipping the spectator control. Too bad, but I was having a good run, so after a smidge of debate after I realized what I'd done, I headed out back for another second loop after punching #5. So no DQ, but jeez Ali!
First ever? Maybe? But bah! I totally let partner George down by skipping the spectator control. Too bad, but I was having a good run, so after a smidge of debate after I realized what I'd done, I headed out back for another second loop after punching #5. So no DQ, but jeez Ali!
C • ;-) 2
Orienteering 2:14 0.22 mi (10:13 / mi) +3m 9:48 / mi
ahr:157 max:163
Wednesday Aug 22, 2012 #
11 AM
Running 1:03:49 8.74 mi (7:18 / mi) +257m 6:42 / mi
ahr:162 max:176
Good noon run with Glenn, none of the usual guys joined in. A loop including Teawaddle Hill, which was really pretty. Chat, chat, chattering to Glenn the whole time, about ticks, my upcoming move, fore vs. heal vs. midfoot striking.
Tuesday Aug 21, 2012 #
6 PM
Crosstrainer 20:01
ahr:117 max:137
Mellow day at the gym, just an easy base workout on ellitpical, bike, elliptical, floater. Watching some murder-detective show for the first hour... unhelpfully maps are now packed!
Cycling 22:04
ahr:118 max:133
Crosstrainer 20:04
ahr:121 max:134
Crosstrainer 14:55 [1]
ahr:117 max:127
Cycling 5:07
ahr:120 max:131
Strength 12:00
ahr:72 max:93
Abs + back, waiting for dinner to reheat - microwave is also now gone!
And then spent the rest of the evening reading The Hunger Games book 3, oh my gosh was it hard to put down! I think it took me 5.5h to read in total, all in one day. And yes, I do have better things to be doing, eep!
And then spent the rest of the evening reading The Hunger Games book 3, oh my gosh was it hard to put down! I think it took me 5.5h to read in total, all in one day. And yes, I do have better things to be doing, eep!
Monday Aug 20, 2012 #
6 PM
Rollerskiing 33:32 5.22 mi (6:25 / mi) +79m 6:08 / mi
ahr:132 max:154
Just a mini little b-day double-pole, still easing into it to strengthen the wrists nice n' slowly... laughed out loud when a car full of teenage guys drove up and purposefully slowed down, blasting Eye of the Tiger. Oh yeah =)
My right quad has been pretty sore, not really recovering since the 10k, so and easy day or two now, make sure it really recovers.
My right quad has been pretty sore, not really recovering since the 10k, so and easy day or two now, make sure it really recovers.
Strength 5:03 [1] 0.22 mi (22:57 / mi) +12m 19:38 / mi
ahr:87 max:95
Hammies, back up to 15s
Sunday Aug 19, 2012 #
8 AM
Running 56:52 4.67 mi (12:10 / mi) +187m 10:49 / mi
ahr:125 max:154
Easy-peasy morning jog with Ian after joining in on Good-bye Neil festivities last eve late-ish. It was very, very tempting to try to go orienteering, Blue Mtn is just soooo gorgeous and fun to orienteer in!! But I had one wee tweeky crunch on an uphill when I lost focus for a sec, so definitely a sign ankle isn't ready to orienteer. But if I keep totally focused, can easy trail run at the very least!
Saturday Aug 18, 2012 #
Event: Bye bye Peekskill
3 PM
Running 1:10:14 7.96 mi (8:49 / mi) +225m 8:07 / mi
ahr:143 max:166
Well, moving takes time, so Ian and I didn't get to participate in Neil's Bye, Bye Peekskill training festivities, boo! Instead just in time to sneak in a road run at home (Poughkeepsie) before birthday dinner with fam. We did a combo of the standard 5 mile loop + Chirstmas loop which ended up being nearly 8 miles. Both ankle and toe seemed fine with this, although maybe just maybe I could feel the tendons on the inside of the ankle towards the very end... will keep tabs on that!
Friday Aug 17, 2012 #
10 AM
Note
Ankle report!
Woo, so the MRI shows no evidence of an osteochondral lesion, which is great, because cartilage damage = hard to repair and would probably have meant I needed some surgery. (While packing, I came across photos of the chunk of cartilage they fished out of my right shoulder, glad there's nothing like that in my ankle!)
What they did see is:
1) "Nonspecific bone marrow edema within the anterior lateral talus. Small ankle joint effusion."
2) "Probable tenosynovitis of the posterior tibialis tendon and flexor digitorum longus tendons."
So number 1 means, most likely, that the main injury was a bone bruise suffered during an intense flexion during the WOC relay leg. So it should now just be doing the bone thing of healing on up, on the whole 1-3 month timescale. The effusion thing just means there is swelling in the joint, probably because it's upset about the bone bruise incident...
Number 2 is a bit strange, because I haven't noticed much pain associated with these tendons. But it's possible they were aggravated in the same incident.
The plan:
- Be careful. I need to not aggravate the bone bruise for the next month or so, and need to let the swelling in the joint die down. Doctor seemed to think running itself was probably ok, if I didn't notice any increased swelling or tenderness afterwards.
- Strength, strength, strength. The PT in May thought my ankles were strong, but apparently not strong enough to prevent whatever let the bone bruise happened (which, admittedly, was at the end of a long week of o, so maybe things were tired). So I need to just have super-strong ankles that no matter how I land can resist extreme flexion. Will work on that. While packing, I also found the list of exercises from 2 years ago PT when this was the focus, should start those up again...
- Taping. Braces are not particularly good at preventing extreme flexion. But taping can be applied to try to help, so should look into that.
Woo, so the MRI shows no evidence of an osteochondral lesion, which is great, because cartilage damage = hard to repair and would probably have meant I needed some surgery. (While packing, I came across photos of the chunk of cartilage they fished out of my right shoulder, glad there's nothing like that in my ankle!)
What they did see is:
1) "Nonspecific bone marrow edema within the anterior lateral talus. Small ankle joint effusion."
2) "Probable tenosynovitis of the posterior tibialis tendon and flexor digitorum longus tendons."
So number 1 means, most likely, that the main injury was a bone bruise suffered during an intense flexion during the WOC relay leg. So it should now just be doing the bone thing of healing on up, on the whole 1-3 month timescale. The effusion thing just means there is swelling in the joint, probably because it's upset about the bone bruise incident...
Number 2 is a bit strange, because I haven't noticed much pain associated with these tendons. But it's possible they were aggravated in the same incident.
The plan:
- Be careful. I need to not aggravate the bone bruise for the next month or so, and need to let the swelling in the joint die down. Doctor seemed to think running itself was probably ok, if I didn't notice any increased swelling or tenderness afterwards.
- Strength, strength, strength. The PT in May thought my ankles were strong, but apparently not strong enough to prevent whatever let the bone bruise happened (which, admittedly, was at the end of a long week of o, so maybe things were tired). So I need to just have super-strong ankles that no matter how I land can resist extreme flexion. Will work on that. While packing, I also found the list of exercises from 2 years ago PT when this was the focus, should start those up again...
- Taping. Braces are not particularly good at preventing extreme flexion. But taping can be applied to try to help, so should look into that.
3 PM
Running 5:53 0.42 mi (14:00 / mi) +2m 13:48 / mi
ahr:124 max:146
Jog down to Uhaul rental place to retrieve my car, it really only a 4 min jog from my house, yay convenient!
Rollerskiing 24:34 3.58 mi (6:52 / mi) +65m 6:30 / mi
ahr:136 max:156
And a baby double-pole, to test how the wrist reacts.
Thursday Aug 16, 2012 #
7 AM
Note
Packing, packing, packing! Need to have almost everything out of apt by Friday. Yikes, where did all this *stuff* come from???
12 PM
Running tempo 1:00:47 8.02 mi (7:35 / mi)
Yay! Back to noonrunning!
But this was an unusual one- Sanjay's son had hurt himself at daycare, so we went towards Amherst, made sure he was ok, and then did a 20 min tempo on the bike path and South East street on the way back. Except it was definitely above tempo pace for me, 20 minutes at 6.17 pace, ouchie! It wasn't actually declared we'd do exactly 20 minutes at the beginning, named as 20-25, but at 15 minutes, I told myself if I could just hold on for the next 5, I could stop at 20. Sanjay and Sergio made it to Strong St. just over a minute later.
Also joined by Albert, a PhD student in exercise physiology dept. He was behind on the tempo, but otherwise up with the group!
But this was an unusual one- Sanjay's son had hurt himself at daycare, so we went towards Amherst, made sure he was ok, and then did a 20 min tempo on the bike path and South East street on the way back. Except it was definitely above tempo pace for me, 20 minutes at 6.17 pace, ouchie! It wasn't actually declared we'd do exactly 20 minutes at the beginning, named as 20-25, but at 15 minutes, I told myself if I could just hold on for the next 5, I could stop at 20. Sanjay and Sergio made it to Strong St. just over a minute later.
Also joined by Albert, a PhD student in exercise physiology dept. He was behind on the tempo, but otherwise up with the group!
Wednesday Aug 15, 2012 #
6 PM
Crosstrainer 40:00 4.26 mi (9:23 / mi)
ahr:146 max:166
Elliptical intervals. Not so bad, at least got HR solidly up to L3, which I just find hard on the elliptical... I might need to think more about increasing tempo not resistance.
Cycling 19:55
ahr:142 max:157
Hey! This was good, the 'Random' program on the LifeFitness bike trainer, Level 15. Had a paper to try to read, but too much focus required on cycling...
Crosstrainer 15:01
ahr:128 max:141
And to the floater for just a bit before the gym closed!
Cycling 4:08
ahr:128 max:135
Home, hmmm, sunset is happening earlier... coupled with rainclouds, pretty dark at 7.45
Strength 4:08 [0]
ahr:76 max:87
Hammies, still at 12s
Tuesday Aug 14, 2012 #
6 PM
Rollerskiing 26:22 3.66 mi (7:12 / mi) +110m 6:35 / mi
ahr:141 max:163
And, since my left toe is finally feeling better (it's been 2 months!), chanced going out no-poles skating with it- and totally fine, woo! Not world's most inspiring ski, just back on forth on the bike path towards campus, but does the trick. Had to do a bonus ascent of Amity, because there was a car in my runaway rollerski ramp (a sideroad) that I needed to use... ah well, better to not run into the car.
Running 46:15 4.77 mi (9:42 / mi) +129m 8:57 / mi
ahr:138 max:154
Legs feeling better, if not spry, so a little joggeroo around Emily Dickinson loop, just the basic, no hill ascent or bird meadow bit. Ankle seemed fine on the trail section, just took it easy. Quads were more complain-y by the end... gosh that 10k took it out of me!
Strength 12:01 [1] 0.27 mi (44:27 / mi) +36m 31:27 / mi
ahr:83 max:106
Abs + back
Monday Aug 13, 2012 #
Note
I added my first training goal - 390h of training for the calendar year! That's not much really, but will be a bit more than last year (373h) and is on the right track. It's way less than I what I was doing when I was training to be an xc skier. I know it's not only the hours put in, you also need to train intelligently, but I think doing a bit more just needs to happen too... so here goes trying to step it up just a notch! But nothing too dramatic to start...
6 PM
Crosstrainer 45:02 4.59 mi (9:49 / mi)
ahr:126 max:139
And legs still toasted today from Saturday's 10k... but ellipticalling actually felt really fine, so just cruised away for 45 min, trying to keep the HR in some not-too-ridiculously low zone while reading the WCOC A Meet Middle at Ansonia, a long 8.4k course at Pine Hill and a Ratlum Mtn Night-o. Ellipticalling is way, way better with maps!
Hopefully legs will recover by tomorrow - also in store, the ankle MRI. Although I suppose I won't figure out what it shows immediately, need to see doc again...
Oh also, my wrists are sore from DPing yesterday. That's never really happened before. Hopefully it's just getting used to a little more effort in the DP department, will give rxcing a rest til Wed or so!
Hopefully legs will recover by tomorrow - also in store, the ankle MRI. Although I suppose I won't figure out what it shows immediately, need to see doc again...
Oh also, my wrists are sore from DPing yesterday. That's never really happened before. Hopefully it's just getting used to a little more effort in the DP department, will give rxcing a rest til Wed or so!
Sunday Aug 12, 2012 #
1 PM
Rollerskiing 52:44 7.75 mi (6:48 / mi) +162m 6:23 / mi
ahr:132 max:170
And legs were just too toast from yesterday, couldn't join Ian for a recovery jog. Instead - recovery double pole. Just out on the bike path, was able to keep it a bit more intense, think the arms are getting back into the swing of things!
Strength 12:01 [1] 0.74 mi (16:14 / mi) +56m 13:09 / mi
Abs + back with Ian. Hard after the double poling + with sore legs from yesterday!
5 PM
Note
I have very nearly organized *all* of my maps, in hopes of being organized when I move... There are binders for:
1) New England
2) New York
3) Rest of the US + Canada
4) UK
5) Rest of the World
6) Ski-o + canoe-o
This is working so far, but it might be nice to consider this set done as of Toledo move, so I don't have to keep adjusting and moving stuff around in the binders as they fill up. So maybe will have pre and post Sept. 2012 binders. Not quite decided.
1) New England
2) New York
3) Rest of the US + Canada
4) UK
5) Rest of the World
6) Ski-o + canoe-o
This is working so far, but it might be nice to consider this set done as of Toledo move, so I don't have to keep adjusting and moving stuff around in the binders as they fill up. So maybe will have pre and post Sept. 2012 binders. Not quite decided.
Saturday Aug 11, 2012 #
8 AM
Running 12:02 [1] 1.34 mi (8:59 / mi) +7m 8:50 / mi
ahr:152 max:198
Running race 41:17 10.0 km (4:08 / km) +248m 3:40 / km
ahr:179 max:189
Bridge of Flowers 10k
Wowzers, butt officially kicked! 7th place, 3 min from the lead. And regardless of other people, the hill from mile 2 to 3 just took it out of me. I walked. Boo.
Ok, so 7th isn't actually that terrible because this race gets some fast folks, gals from an elite club in Boston showed up and rocked it, along with one from Oregon and NYC and such... so not the average Western Mass crowd. I think I went out too fast, not used to being dropped by other women from the start, the first two miles were 6 min pace with some slight rolling hills.
Then the monster. It came in multiple pitches of super-steepness. My legs were just not ready for that, especially after a hardish first two miles. So I made the descision it was better to conserve some energy by walking and not forcing myself to run up the crazy hill, because 3 miles left after it that I'd still have to run....
Those 3 mi were pretty tough, mile 5 was 6:40 pace and not that uphill - ouch! Held some semblance of it together, but was far off some local guys I usually beat, so some combination of not in great shape and not racing smart.
Wowzers, butt officially kicked! 7th place, 3 min from the lead. And regardless of other people, the hill from mile 2 to 3 just took it out of me. I walked. Boo.
Ok, so 7th isn't actually that terrible because this race gets some fast folks, gals from an elite club in Boston showed up and rocked it, along with one from Oregon and NYC and such... so not the average Western Mass crowd. I think I went out too fast, not used to being dropped by other women from the start, the first two miles were 6 min pace with some slight rolling hills.
Then the monster. It came in multiple pitches of super-steepness. My legs were just not ready for that, especially after a hardish first two miles. So I made the descision it was better to conserve some energy by walking and not forcing myself to run up the crazy hill, because 3 miles left after it that I'd still have to run....
Those 3 mi were pretty tough, mile 5 was 6:40 pace and not that uphill - ouch! Held some semblance of it together, but was far off some local guys I usually beat, so some combination of not in great shape and not racing smart.
Friday Aug 10, 2012 #
Crosstrainer 35:00 [1]
Boo! It rained on my planned-rxc parade! =( So to the gym just for something. Finally remembered to bring some maps. CSU Nov 2009 Middle Distance on Boojum Rock, sans-trails Pine Hill, also from fall 09 I think, and then 2 BUCS relay courses on Frith Hill. Not quite sure why I have 2 maps from that, surely I only ran one leg of the relay.
Thursday Aug 9, 2012 #
Strength 18:00 [1]
Abs + back + pushup + hammies. A day off for Little Miss Ankle.
Well, not entirely true, she got checked out by the sports doc today, who confirmed, it's not an ankle sprain, the swelling is coming from the joint itself. But what exactly was the ankle injury? Doc had some hypotheses, but really nothing to indicate one over another. So an MRI is scheduled for next week, hope to find more out then!
It was cool to see my ankle on the ultrasound, although it wasn't that helpful diagnostically. Saw the fluid that is causing the swelling- when he pressed down on the ultrasound wand, it went squidge, a bit strange to see!! But the tendons are in place and the bone looks ok, at least on the surfaces the ultra sound reached.
Well, not entirely true, she got checked out by the sports doc today, who confirmed, it's not an ankle sprain, the swelling is coming from the joint itself. But what exactly was the ankle injury? Doc had some hypotheses, but really nothing to indicate one over another. So an MRI is scheduled for next week, hope to find more out then!
It was cool to see my ankle on the ultrasound, although it wasn't that helpful diagnostically. Saw the fluid that is causing the swelling- when he pressed down on the ultrasound wand, it went squidge, a bit strange to see!! But the tendons are in place and the bone looks ok, at least on the surfaces the ultra sound reached.
Wednesday Aug 8, 2012 #
6 PM
Running hills 58:01 6.58 mi (8:49 / mi) +211m 8:01 / mi
ahr:148 max:181
And to make sure my body can go up hills still. Because apparently there are some hills in the 10k I'm signed up for on Sat... or, well, at least one major one. I was a bit worried that ankle wouldn't be able to dorsiflex far enough for me to run uphill, but it seemed to be fine. Admittedly, I did apply topical anti-inflammatory right before.
3 x Amity Hill: 5.26, 5.17, 5.03. Well, negative splitting again, that can't be bad. Another sign I should really warm up properly!
Quads still a bit trashed from Monday's track work, but figure this workout isn't actually as hard on them, hopefully they'll feel better in another day or two. And left toe felt great today, gave me no probs at all! Hope that keeps up!
3 x Amity Hill: 5.26, 5.17, 5.03. Well, negative splitting again, that can't be bad. Another sign I should really warm up properly!
Quads still a bit trashed from Monday's track work, but figure this workout isn't actually as hard on them, hopefully they'll feel better in another day or two. And left toe felt great today, gave me no probs at all! Hope that keeps up!
Tuesday Aug 7, 2012 #
5 PM
Crosstrainer 45:05
ahr:128 max:142
Whoa, finally a 'busy' day at work- a lunch talk using PCA to attempt to figure out star formation and the interstellar medium, and including some very cool new data - Paschen alpha line from the ground!! It's a Japanese telescope at >5,000m, so enough less atmosphere that the atmosphere is transparent enough at ~1.8micron. Cool! Also the PhD defense of one of the students here, higher redshift galaxies...
Anyways, afterwards headed out for a workout, charged iPod, but fail, no headphones. And forgot a map, Ali 0, Boredom 1.
Anyways, afterwards headed out for a workout, charged iPod, but fail, no headphones. And forgot a map, Ali 0, Boredom 1.
Cycling 5:34
ahr:121 max:150
Rollerskiing 43:34
ahr:124 max:154
Rescued plants from wilting and headed out for a double pole. Had pretty intense pain in my left shoulder heading up the hill to the bike path, so took a time out and no-poled for awhile, seemed fine after that, bizarre.
Monday Aug 6, 2012 #
3 PM
Running 3:36 0.41 mi (8:47 / mi) +2m 8:39 / mi
ahr:106 max:138
Running intervals 35:28 4.28 mi (8:17 / mi) +51m 7:59 / mi
ahr:150 max:186
And running has gone ok, so far, so I decided I could try a short harder workout. Opted for the track as the footing would be most repeatable. Also, tis awesome to run track after watching the superstars on the Olympics.
Did 2 x (3 x 400) with 200 jog-ons for within the set of 3 and 400 between the two sets. Times were: 83, 83, 76, 76, 75, 75.
I was not so happy about the first two, but then really surprised by the 7s drop to the 3rd. My best guess is not really doing a good enough warm-up might have something to do with it, I didn't feel like it was a massively different effort level. Strange!
Ankle: ok, some slightly strange feeling on impact, although I wouldn't really call it pain. Toe: the best it's done in days, surprisingly, this time not in 212s. Hm.
Did 2 x (3 x 400) with 200 jog-ons for within the set of 3 and 400 between the two sets. Times were: 83, 83, 76, 76, 75, 75.
I was not so happy about the first two, but then really surprised by the 7s drop to the 3rd. My best guess is not really doing a good enough warm-up might have something to do with it, I didn't feel like it was a massively different effort level. Strange!
Ankle: ok, some slightly strange feeling on impact, although I wouldn't really call it pain. Toe: the best it's done in days, surprisingly, this time not in 212s. Hm.
Crosstrainer 15:01 0.26 mi (56:44 / mi) +1m 56:04 / mi
ahr:150 max:158
Running 4:40 0.49 mi (9:34 / mi) +30m 8:02 / mi
ahr:140 max:149
6 PM
Strength 6:12 [1]
Pushups and hammies - 8 real, 9 wimpy push ups x 3 and then 12s on the hammie exercises
And my garden mostly survived me being away for the weekend, woo! Convenient rainstorms kept things watered, but maybe too watered, one zucchini turned into a molding mess, blech. Currently cucumbers are topping the list at 3 sucessful fruit, zucchini just behind at 2. Tomatoes and peppers still at 0, hopeful...
And my garden mostly survived me being away for the weekend, woo! Convenient rainstorms kept things watered, but maybe too watered, one zucchini turned into a molding mess, blech. Currently cucumbers are topping the list at 3 sucessful fruit, zucchini just behind at 2. Tomatoes and peppers still at 0, hopeful...
Sunday Aug 5, 2012 #
11 AM
Running 23:38 2.59 mi (9:08 / mi) +35m 8:45 / mi
ahr:133 max:147
Little joggeroo with Ian, ankle behaved yet again. Stop at HiRise bakery on the way home to pick up some yummy bread for lunch. Although the gooseberry tart was really scrumptious looking...
Saturday Aug 4, 2012 #
4 PM
Running 11:15 1.27 mi (8:51 / mi) +16m 8:31 / mi
ahr:138 max:149
Wahoooo! Little mini check-things-out run and went almost 100% ok! I had one twinge on the inside front of the ankle going up something that was kind of a hill. So, mostly success, I would say, although I'll have to continue to be careful for sure.
And left toe still hurts, boo. Was hoping it might just become better with this period of less activity. Hmph.
And left toe still hurts, boo. Was hoping it might just become better with this period of less activity. Hmph.
Strength 12:33 [1] 0.09 mi (2:19:17 / mi)
ahr:95 max:117
Abs + back and tried side-plank but my right elbow still hurts too much from bike fall. Jeez body, keep it together!
Thursday Aug 2, 2012 #
6 PM
Crosstrainer 1:00:00 6.4 mi (9:22 / mi)
ahr:146 max:160
Blah hour on the elliptical, not the most fun workout, but tis done. Ankle wasn't really making any complaints, do hope it responds well when I attempt my first jog sometime soon... I kinda expect that just plain running will actually go well, but my foot isn't going to be able to significantly dorsiflex for awhile, so that trail/off trail running is going to have to wait quite a bit later. Shall see.
Left TV was local news/NBC, middle one was a sports channel of some sort and right one was a film I didn't recognize, something starring Sandra Bullock? Drought pictures look pretty terrible from the midwest... and apparently some guy was attacked by a fox in Springfield?
Left TV was local news/NBC, middle one was a sports channel of some sort and right one was a film I didn't recognize, something starring Sandra Bullock? Drought pictures look pretty terrible from the midwest... and apparently some guy was attacked by a fox in Springfield?
Cycling 6:11
ahr:124 max:152
And back home. I've decided the cycling on either side of a workout at the gym counts, if I take it hard.
Strength 12:01 [1]
ahr:80 max:95
Abs + back
Wednesday Aug 1, 2012 #
11 AM
Rollerskiing 41:00 6.3 mi (6:30 / mi) +210m 5:54 / mi
ahr:133 max:158
And a midday rollerski, to mix things up, and maybe just maybe because I somehow couldn't fling myself out of the house to do it at 6.45 am. Ah well, so long as it gets done, but I do think I'll have to get back used to morning workouts sometime soon!
Normal bike path bit, only a few folks out. Wore gloves this time, so hands were much happier campers. Also, there is no way there is 210m of climb on this...
Normal bike path bit, only a few folks out. Wore gloves this time, so hands were much happier campers. Also, there is no way there is 210m of climb on this...
6 PM
Cycling 28:44 7.09 mi (4:03 / mi) +170m 3:46 / mi
ahr:118 max:151
Boo! First had to bike home to get my card for the gym, then when I came back, people were streaming out of it because the power had gone out, so it was shut for the night... Plans to elliptical foiled.
So I biked around a bit extra, but didn't venture far because it seemed like it might storm at any moment...
So I biked around a bit extra, but didn't venture far because it seemed like it might storm at any moment...
Strength 5:39 [1] 0.17 mi (32:28 / mi) +5m 29:49 / mi
ahr:82 max:104