Keep On Keeping On

- 3 laps, stretches

 

- 3 laps, rest 1 minute

- 4 sets

 

- usual stretches and exercises

 

 

Homework: 45 minutes

 

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Used a blister plaster (the kind which goes over heel of foot) and pasted it on chafing on chest before wearing sports bra, for pain-free running

 

Got measured up for a pair of medical grade compression stockings (16 sizes available compared to the usual S, M, L & XL).  My left thigh is about 1 cm small than the right thigh.  I plan to wear the stockings to sleep.  My body is still adjusting to the increase in training sessions and intensity and leg muscles have been feeling stiff the morning after.

 

 

- 3 laps

- Stretching

 

- 2 laps, rest 1 minute

- 8 sets

 

- the usual stretching, crunches, side plank, front plank, child's pose, cat stretch (curling and arching back)

 

Total: [3 + (2 x 8)] x 400m = 7.6 km

 

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- Last 100m of the 6th set (lap 12) where I felt so tired and flat and had a headache and had trouble breathing and I started crying cos I couldn't get air into my lungs

- It took me so long to finish the 8th set that the rest had already started warming down and I missed the first set of crunches

- Felt nauseous and broke into cold sweat towards the end

 

 

 

Homework:

- 45 minutes

- Woke up at 5:30 a.m. to get ready to meet friends to go running at 7:00 a.m.

 

- Running continuously for the whole 45 minutes

- I haven't run non-stop for 45 minutes or more since October 2008.

 

To break the monotony of plodding laps around the track, coach lined 3 cones along the track and put us through drills where we did combinations of the following up and down the track:

- slow jog

- striding

- running backwards

- high knee lifts - I marched instead to minimise the impact

- high knee lifts and butt kicks

- lateral running (side-to-side) - I walked this drill out

- straight leg bounding

 

- set: run 2 laps, rest 1 minute

- 6 sets

 

- the usual

 

Total: (6 x 100m) + (2 x 400m x 6) = 5.4 km

 

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During warm down, I could finally bend both knees to get into child's pose with arms stretched forward on the ground.  Usually I bend on knee and the left leg is straight out at the back.

 

In the loo, the cubicles were full so I had to use the squat type and I could actually squat.

 

Life is good.  My knees are going back to normal.

 

To remember to roll anti chafe stick across rib cage at centre of chest.  The chafing at two parts sting. Ouch.

 

- 3 laps

- Stretching

 

- 1 lap, rest 2 minutes

- 8 laps

 

- the usual stretches, crunches, etc

 

Total: (8+3) x 400m = 4.4 km

 

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Comment: Was rushing at work and didn't get to eat a snack at 5-ish p.m. - bad move.  Felt very flat during training tonight.

Sat, 20 Jun 09 - Physiotheraphy

- Went for physiotheraphy, at the end of session, physiotherapist checked my legs - it's all good

- Therapist says I just need to bulk up left leg and they should be able to discharge me soon

- Another therapist saw my knee brace and said he had one exactly like it but he doesn't wear it and asked me how I found it

- I like the knee guard, helps with stability and I can run without over-thinking about my left knee

 

Sun, 21 Jun 09 - "Homework"

- It was a very hot weekend, sweated buckets cleaning car

- Went for 45 min jog and unfortunately I didn't run more than I jogged. I would say it was 50-50

- 3 laps

- My knee hurt during first lap so I walked for a while then slowly jogged the other laps

 

- Run 1 lap, rest 2 minutes

- Did 8 laps 

 

- Jogged 2 laps slowly then the usual stretches and exercises

 

Total: (3 + 8 + 2) x 400m = 5.2 km

 

Homework: 45 minutes - to run more than walk.

I didn't do my 45 min run/walk homework over the weekend of 13-14 June as I had a small scare.  On Fri (12 Jun) a blood clot one the white part of my left eye and decided to rest and not exert myself.

 

This week I started training twice a week cos I think I'm ready to do more.  I don't feel any pain in my left knee anymore.

 

- 3 laps, followed by stretching

 

- Set: Jog 300m, Walk 100m

- 8 sets

 

- the usual.

 

Total: (3 + 8) x 400m = 4.4 km.

 

Warm Up

- 4 laps: 1st - walk, 2nd - jog, 3rd - walk, 4th - jog

- Stretching

 

Training

- Lap: run 300m, walk 100m

- 8 laps but felt good so did 9 laps

 

Warm Down

- Stretching

- Crunches

- Side and front plank

- More stretching

 

Total: [4 + 9] x 400m = 5.2 km.

 

Weekend homework: 45 minutes, moderate pace.

 

Next week onwards: switching to training twice a week (currently once a week).

My quads ache.  My calves ache too.

 

That's for attempting to run more than walk.

 

Bag packed for training tomorrow.

My coach wore this brand of tights when she ran 84 km in 10 hours and 6 minutes and without any chafing.  That was good enough to convince me.

 

I bought a pair of these running tights and this top on Saturday (6 Jun).  It was amazingly lightweight and well ventilated.

 

On Sunday (7 Jun)  I couldn't resist and bought another pair of the same running tights.

 

At first I thought it was my imagination but as I looked at the watch stats - I really did run faster with the new gear on.

 

I'm sorry Adidas, Sugoi has won me over.

 

It was hot outside, even as we waited til evening before running.

 

Homework: 45 mins run/walk.

 

Actual:

- Walked about 10 mins to mall

- Bought wrist guard (wrist ached when moving wrist side to side)

- Walked to starting point and stretched (table below)

- Stretched and walked home

 

Date	6/6/2009
Start	7:00 P.M.
Duration	49:04 mins
Heart Rate - Max	191 or 103%
Heart Rate - Min	178 or 96%
Pace min/km - Max	6:17
Pace min/km - Average	8:43
Distance	5.62 km
Calories	678 kcal

Warm Up:

There's been a lot of down time because of the two surgeries to my knee.  The duration of each surgery wasn't long, it's the almost endless sessions of physiotheraphy.

 

My left leg is still thinner and doesn't have the muscle tone of my right leg.  It's also still weaker, I am not yet able to do a single leg squat on my left leg.

 

The surgeon suggested a knee guard might help me feel better psychologically.  My coach measured me up for this knee guard which I really like.  I'm also using insoles from the same brand which I like cos it means my light running shoes now have stability.  If I get a stability shoe, it's too "heavy".

 

Photo from here.

 

If I've learned anything since the first surgery in 2007, it's patience.

Warm Up:

- walked 1 round, jogged 2 rounds

- stretched

 

Training:

- Set: Run 200m and walk 100m for 3 rounds, rest 1 min

- 3 sets 

 

Warm Down:

- Stretches

- Crunches

- Side plank

- Front plank

 

Total: [3 + 3(3)] x 400m = 4.8 km.