Anne 的个人资料Keep On Keeping On照片日志列表更多  |  工具 帮助 |
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2009/8/20 Water Running, 15 August 2009As if I wasn't tortured enough at physio, I went to run in the water in the afternoon.
It was all good.
The good part about water running is that it tired me out and I was able to sleep early on Saturday night, which was needed cos I got up at 3:30 a.m. on Sunday to get ready to go with my husband down to the half marathon and support him. Although I signed up for the 6 km fun run, I decided not to do it cos by the time he would have finished running, my event had not started yet.
Physiotheraphy, Saturday 15 August 2009Physiotheraphist had me do some moves to gauge my level of progress. He concluded, "You have the strength, you just need to work on control". As soon as I show more stability in movement, they will be able to discharge me from physiotheraphy.
Before I left, I asked if I could run (after a 2 week break from running) and he said no problem and to stop if I felt any pain.
What a relief.
2009/8/9 Recycling Phone Books, Sunday 9 August 2009The physiotherapist at the last session said I wasn't doing my step downs properly. The step was changed from 6" to 2". I was using my right hip too much and not using my left knee enough.
Do you know the 2009 business listings and yellow pages stack up to exactly 2"? I measured and taped the 2 books together to make the step to practice at home.
Water Running Workouts, 2-8 August 2009I show up at a swimming pool, strap on googles and flotation belt and off I go:
Sunday, 2 August 2009
Warm Up: 10 minutes easy. Stretch.
Main:
- 30 seconds fast. 30 seconds easy. 3 sets
- 1 minute moderate. 1 minute easy. 3 sets
- 2 minutes moderate. 2 minutes easy. 3 sets
- 1 minute moderate. 1 minute easy. 3 sets
- 30 seconds fast. 30 seconds easy. 3 sets
Cool Down: 10 minutes easy. Stretch.
Tuesday, 4 August 2009
Warm Up: 10 minutes easy. Stretch.
Main: 2 mins fast. 2 mins easy. 5 sets.
Cool Down: 10 minutes easy. Stretch.
Friday, 7 August 2009
Warm Up: 10 minutes easy. Stretch.
Main: 30 seconds fast. 1 minute slow/easy. 10 sets.
Actual: 1 minute fast. 1 minute slow/easy. 10 sets.
Cool Down: 10 minutes easy. Stretch. Planks. Crunches.
Actual: 10 minutes easy. Stretch. Saturday, 8 August 2009
Warm Up: 10 minutes easy. Stretch.
Main:
- 5 minutes moderate. 5 minutes easy. 2 sets.
- 3 minutes moderate. 3 minutes easy. 3 sets.
- 1 minute fast. 1 minute rest. 3 sets.
- 30 seconds fast. 1 minute rest. 3 sets.
Comments:
- I think that's what I did. I can't really remember. Need to be more diligent with the updates. - Running in water isn't as easy as I thought it would be
- My arms are getting toned
- Shin still hurts a little but nowhere as painful as it used to be
- Some of my coloured brown hair is turning green from the chlorine - hilarious
Suspension of Running, Saturday 1 AugustCoach told me not to run this weekend. At Physio, I told the therapist where I was hurting and he had me lie down to examine my legs. He said I was right (more like my coach was right) to stop running and he wanted me to stop running for two weeks (!!!). The good news is I can cycle or swim. Just no running.
At physio I didn't do any treadmill and had it replaced with more cycling. I didn't do any lateral movement drills either.
Pain pain pain, Thursday, 30 July 2009I barely remember what happened at this training session apart from how I walked a lot of it cos my right shin was hurting so much.
Total: 3 laps warm up x 400m + 4.67 km = 5.87 km 2009/7/25 The Non-workout Workout, Saturday, 15 July 2009Coach was dishing out weekend running homework on Thursday and when it came to my turn, she said, "No running this weekend."
We negotiated it down to a bike ride.
I rode for 1.5 hours this morning.
If this is cross-training, I like it a lot. It feels different to bike, there's no impact to the legs which didn't feel like lead this morning. But lactic acid seems to build up faster when I'm riding a bicycle than when I'm running.
And now, my husband and I are getting ready to go for a talk on sports hydration and nutrition. Anything to help me recover faster between running and injuries are most welcome. After every Tuesday's training session, every Thursday session is pure mental exertion. On most Thursdays I feel like a punctured tyre, dragged around and around a track and burning rubber.
Pure Mental Thursday, 23 July 2009Summary: probably the worst timings/performance ever on the track.
Warm Up
- 3 laps
- Drills
- Stretching
Training - Assigned and Actual
Assigned:
- Set: stride 100m, jog 100m - for 2 laps
- 5 sets (or 5 x 2 x 400m)
Actual:
- Set 1: strided 100m, jogged 100m - for 2 laps (shin hurt)
- Set 2: strided 100m, walked for a bit (shin very painful after striding), jogged the rest of the 2 laps
- Set 3: strided 50m, walked for a bit (shin very painful after striding), jogged the rest of the 2 laps
- Set 4: no striding, just jogging for 2 laps
- Set 5: strided 50m, jogged 350m - for 2 laps
Training Segment Stats
Warm Down
- Jogged 1 lap
- Drills
- Stretches
- Crunches, Side-planks, Front-planks
- More stretches
Total: (3 x 400m) + 4.89 km [from stats above] + 400m = 5.6 km
Weekend Homework: no running (???)
2009/7/22 Tired minutes past pain o'clock, Tuesday, 21 July 2009Warm Up
- 3 laps
- Stretches
Training
- 2 laps consisting of striding 100m, jogging 100m
- 5 sets
Actual Training
1. Strided 100m, jogged 100m for 800m
2. Strided 100m, jogged 100m for 800m
3. Strided 100m, jogged 100m for 400m - felt very tired and right shin aching
4. Strided 100m, jogged 100m for 400m - felt even more tired and right shin really aching
5. Jogged for 800m
6. Jogged for 800m to make 5th final set cos I didn't count the sets where I did 400m
Stats
Warm Down
- Jogged 1 lap and the usual stretches and crunches
Total
Warm Up = 3 x 400m = 1.2 km
Training (from stats above) = 4.44 km
Warm Down = 0.4 km
Total = 6.04 km
Saturday, 18 July 2009- Another tough physiotheraphy session
- Weights increased on machines
- Resistance increased on stationary bike
- Speed increased on treadmill
- They put me through agility drills again
1. Running backwards then forwards - 5 minutes
2. Running side-to-side - 5 minutes
3. Sidewinders - 5 minutes
I didn't get around to doing my 50 minute run homework. I did however, get to buy new training shoes on Saturday afternoon cos the soles, according to my coach, are too thin for training. She suggested I wear the racing shoes once every 2 weeks and at races. It helped that we got a 25% discount at the store cos I'm wearing the shoes out faster and faster. A pair used to last me a year. Now I have to change the shoes every 5 to 6 months (or 500 to 600 kms). If the mileage keeps increasing, I'll probably have to change my running shoes every 4 months. Argh. Good enough reason to switch from my favourite brands (Asics, Adidas) to a less expensive brand (Brooks) or any brand I can get discount for. 2009/7/17 Thursday, 16 July 2009Before Training
- Decided to use POLAR to start tracking mileage during training
Warm Up
- 3 laps and stretches
Training
- Stride 100m, Jog 100m, for 1 lap
- 8 laps
During Training
- Used lap function on watch for first time
- Right shin and knee ached a little so coach asked me to slow down
Warm Down
- The usual
Stats
"Total" vs Actual
"Total" = (3 + 8) x 400m = 4.4 km
Actual [from table above] = 4.59 km
 Conclusion and end notes
- I've been running more than I thought!
- Received the compression socks today
- Back ache after run
- Homework this weekend is 50 min run
- Signing up for half marathon which will be held end of this year
2009/7/13 Make-up Run, Monday 13 July 2009Background
- I can't make it to training tomorrow so coach gave me homework: 35 min run at moderate pace tomorrow morning
- I decided to run tonight because the chances of me waking up early to run tomorrow morning is extremely low
The Stats
Description
- Warm up consists of walking (cos my legs are aching) from home to starting point and stretching
- Homework includes toilet stop at 24th minute and stopping at 32 mins cos I had a stitch on my right side
- Warm down consists of walking (cos the stitch took a while to go away) back to starting point, stretching and walking home
2009/7/11 Wash Out - Saturday, 11 July 2009Homework:
- 50 minutes
- Coach changed the meeting point as she thinks our usual running area is too "flat" and wanted us to experience more slopes
- I put on Polar gear cos I'd like to start tracking mileage for track training (since I don't run in lane 1 and may be running more than 400m per lap) as well as the Saturday morning runs
Warm Up:
- Stretching
Stats:
Warm Down
- Stretching
The Good Bits
- The change of scenery from sea to lush garden
- The change of terrain - challenging but in a good way
- Seeing not one but two squirrels
- Seeing so many people walking their very happy looking dogs
- Playing with a labrador retreiver and later, a golden retriever
- I thought I was slower than usual cos of the inclines but the stats say I'm actually faster
The Not-so-good Bits
- Waking up cranky at 5-ish a.m. with dry eyeballs; and
- debating whether to kill husband who bounded out of bed raring to go go go for his 18 km run
- The run was a wash out cos it rained and I continued until it was too cold then stopped and took shelter at the info counter area
- Didn't complete 50 minutes homework
- Had to rush off cos I have to go to work today
2009/7/9 Thursday, 9 July 2009Warm Up
- 3 laps
- Stretches
- Drills
Training
- Striding 50m and jogging 150m for 2 laps
- 5 sets
- Right shin was hurting so I stopped after 4 sets
Warm Down
- More drills, e.g. straight leg bounding, skipping, high knee lift and butt kicks (I marched them out), tiny feet and I can't remember what else
- The usual
Total: [3 + (2 x 4)] x 400m = 4.4 km 2009/7/8 Tuesday, 7 July 2009Before Training
- Knees were aching, particularly the left - I had to put on knee guard after lunch all the way til after training
- Was stuck at 3 hour meeting then rushed to training, didn't drink much water all day and didn't get to eat a snack before training
Warm Up
- 3 laps and stretches
Training
- Jog 150m, stride 50m, repeat for 2 laps
- 5 sets
- Couldn't help sprinting when I was supposed to stride the 50m segments and really felt it in my knees
Warm Down
- The usual
- The unusual: being able to hold side planks all the way for both sets
I usually can't hold the second set, especially the left sideThe Aches
- Quads
- Knees
- Calves
- ITB
- Lower back (from house chores and fixing up bike)
2009/7/7 Sat-Sun, 4-5 July 2009Saturday
- Tough physiotheraphy session
- Weights increased on machines
- Resistance increased on stationary bike
- Speed increased on treadmill
- They put me through agility drills
1. Running backwards then forwards - 5 minutes
2. Running side-to-side - 5 minutes
3. Sidewinders - 5 minutes
Sunday
- Lower back and legs aching
- Used up 10 heat plasters with husband laughing his head off at the sight of the white rectangles all over the back and front of my legs
Muscles were aching big time, did not do my 45 minute run homework.
 2009/7/3 Thursday, 2 July 2009Warm 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.
2009/6/30 Tuesday, 30 June 2009Warm 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
2009/6/27 Saturday, 27 June 2009Homework:
- 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
- I haven't run non-stop for 45 minutes or more since October 2008.
2009/6/26 Thursday, 25 June 2009Warm 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.
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