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Keep On Keeping On

"I run because I've run out of excuses" - lucid maxima's exercise blog
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Anne

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7/3/2009

Thursday, 2 July 2009

Warm Up
- 3 laps, stretches
 
Training
- 3 laps, rest 1 minute
- 4 sets
 
Warm Down
- usual stretches and exercises
 
Total: [3 + (3 x 4)] x 400m = 6 km
 
Homework: 45 minutes
 

 
Tip
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
 
I'll-try-anything Moment
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.
 
 
6/30/2009

Tuesday, 30 June 2009

Warm Up
- 3 laps
- Stretching
 
Training
- 2 laps, rest 1 minute
- 8 sets
 
Warm Down
- 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
 

 
Not-so-proud Moments
- 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
 
 
 
6/27/2009

Saturday, 27 June 2009

Homework:
- 45 minutes
- Woke up at 5:30 a.m. to get ready to meet friends to go running at 7:00 a.m.
 
Breakthrough:
- Running continuously for the whole 45 minutes Open-mouthed
- I haven't run non-stop for 45 minutes or more since October 2008.
 
6/26/2009

Thursday, 25 June 2009

Warm Up
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
 
Training
- set: run 2 laps, rest 1 minute
- 6 sets
 
Warm Down
- the usual
 
Total: (6 x 100m) + (2 x 400m x 6) = 5.4 km
 
 
Breakthroughs
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.
 
Note to self
To remember to roll anti chafe stick across rib cage at centre of chest.  The chafing at two parts sting. Ouch.
 
6/24/2009

Tuesday, 23 June 2009

Warm Up
- 3 laps
- Stretching
 
Training
- 1 lap, rest 2 minutes
- 8 laps
 
Warm Down
- the usual stretches, crunches, etc
 
Total: (8+3) x 400m = 4.4 km
 
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.
6/22/2009

Sunday, 21 June 2009

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

Thursday, 18 June 2009

Warm Up
- 3 laps
- My knee hurt during first lap so I walked for a while then slowly jogged the other laps
 
Training
- Run 1 lap, rest 2 minutes
- Did 8 laps 
 
Warm Down
- 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.

Tuesday, 16 June 2009

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.
 
Warm Up
- 3 laps, followed by stretching
 
Training
- Set: Jog 300m, Walk 100m
- 8 sets
 
Warm Down
- the usual.
 
Total: (3 + 8) x 400m = 4.4 km.
 
6/10/2009

Thursday, 9 June 2009

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).
6/8/2009

Aching Muscles

My quads ache.  My calves ache too.
 
That's for attempting to run more than walk.
 
Bag packed for training tomorrow.

New Running Tights and Top

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.
 

Sunday, 6 June 2009

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

Thursday, 4 June 2009

Warm Up:
- Jogged 3 rounds
- Stretched
 
Training:
- Set: Run 200m and walk 100m for 3 rounds, rest 1 min
- 4 sets 
 
Warm Down:
- Stretches
- Crunches
- Side plank
- Front plank
 
Total: [3 + 3(4)] x 400m = 6 km.
5/29/2009

Going back to the start for the third time

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.

Thursday, 28 May 2009

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.