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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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08/11/2009 This Week's Runs - 2 - 8 Nov 2009Tuesday
- Warm Up: 3 laps and stretching
- Assignment: 3 km x 2 sets - 6:30 pace
- Actual: 6:15 pace for first set, 7:45 pace for second set
- Warm Down: the usual
Thursday
- Warm Up: 3 laps and stretching
- Assignment: 400m x 4 sets
- Actual: 2:27 min, 2:23 min, 2:10 min, 2:49 min
- Warm Down: 15 min jog
- Actual: jogged half, walked half cos I was aching in: knees, right ITB, left side of right of knee behind the knee and slightly up towards thigh, right hip, right calf muscle, right ankle, Sunday
- Homework: 12 to 13 km
- Preamble: On Saturday I woke up feeling very tired mentally and aching physically so I put off homework to Sunday to try and get more rest for my aching legs
Comments:
I ran really slowly this morning cos my legs were aching so much. Some of my usual route was sealed off and I had to take detours which included going up and down flight of stairs. When I finally finished 13 km and started walking, the pain was instant. It was as if I was better off jogging slowly than walking. I did not have a good run this morning but I'm glad I clocked the mileage.
01/11/2009 New Personal Best
Comments:
- Weather was very good this morning, overcast and cool
- Includes the time I went to the loo after 5km drinks station
- I was nervous because I took 1 hr 23 mins to complete 10 km last Sunday (was a bit dehydrated after diarrhoea on Friday) and my goal this morning was 1 hr 15 mins
- The last recorded 10km race time was 1 hr 18 mins 36 secs
- Words cannot describe how happy I am to have cut 13 mins off last week's timing and 8 mins off my last recorded race timing
 30/10/2009 A Summary: 15 - 29 Oct 2009Thurs, 29 Oct 2009
- Warm Up: 3 laps, stretching
- Training: Stride 200m and Jog 100m for 3 laps, 3 sets, rest between sets
- Warm Down: the usual
Tues, 27 Oct 2009
- Warm Up: 3 laps, stretching
- Training: 1 km (6 mins 20 secs), rest, 2 km (12 min 40 secs), rest, 2 km (13 min 30 secs)
- Warm Down: 1 lap then the usual Sun, 25 Oct 2009
Homework: 10 km
Comments:
I had diarrhoea on Friday and didn't run on Saturday because I still felt a bit dehydrated. It was a challenge to run on Sunday and I had to push myself to overcome the mental barrier of running 10 km for the first time since surgery, it's been over a year. It was my slowest time for 10 km but I feel better for doing it.
Thurs, 22 Oct 2009
- Warm Up: 3 laps, stretching
- Training: Stride 200m and Jog 200m for 3 laps, 4 sets, rest between sets
- Warm Down: the usual
Tues, 20 Oct 2009
- Warm Up: 3 laps, stretching
- Training: Stride 1 km (kept to 7 min and under pace), 5 sets, rest between sets
- Warm Down: the usual
Sun, 18 Oct 2009, Day 3 of Training Camp
6ish a.m. in the morning
- Warm Up
- Run a lap followed by circuit training, 3 sets
- Warm Down and stretching
- Gait Analysis
After Breakfast
- Partner massage
Afternoon
- Home sweet home
Sat, 17 Oct 2009, Day 2 of Training Camp
6ish a.m. in the morning
- Warm Up
- Beach Training
- Drills
Afternoon
- Conditioning (matwork)
- Cadence training (coach asked me to be the "demo model")
- Water running
Evening
- After dinner briefing/seminar
Fri, 16 Oct 2009, Day 1 of Training Camp
Afternoon
- Weigh in
- Warm up
- Time Trial
- Weigh in again (to determine water lost through sweat, I lost 2.2 kg!)
Evening
- After dinner briefing/seminar
Thurs, 15 Oct 2009
Worked late, by the time I got to training, it was over. Coach didn't want me to do any "homework".
13/10/2009 One Year On, Tues 13 Oct 2009Today is exactly one year since I had ACL reconstruction surgery.
What a year it's been.
It was so mentally exhuasting to have to start over again at running for the third time. I'm glad to be making progress. I'm glad to be running pain-free.
Slopes, Tues 13 Oct 2009Warm Up
- 1 lap around the track: 0.4 km
- 1 loop in the park: 1.1 km
Training
- 2 loops, rest 2 mins
- 2 loops, rest 2 mins
- 1 loop
Warm Down
- the usual stretching and toning
Total
0.4 + 1.1 + (2 x 1.1)(2) + 1.1 = 7 km
Comments
- Felt tired but wasn't in pain
- I couldn't maintain a 6:30 min pace when doing slopes but felt better when my husband told me he doesn't run as fast on slopes too
Nearly Rained Out, Sat 10 Oct 2009Homework
- 50 mins
Comments
- The carpark was already full at 6:40 a.m. and I had to park further down and walk back about 11 minutes to the starting/meeting point.
- I used the outdoor shower for the first time and figured out how to shower with clothes on.
- It started drizzling as we lugged our stuff to the car and started pouring just as we got into the car.
- It was one of those runs where I was so glad when it was over. 08/10/2009 Overdelivery, Thurs 8 Oct 2009Warm Up
- 3 laps, stretching, a lot of stretching
Training
- 1 km at 8 minutes or under pace x 5 sets
Warm Down
- 2 laps but I only did 1 lap
Comments
- Set 1: 6:41 mins
- Set 2: 6:34 mins
- Set 3: 6:58 mins
- Set 4: 6:57 mins
- Set 5: 6:53 mins
- Average pace: about 6:49 mins
- To note: I ran in lane 2 to keep lane 1 (innermost lane next to the football/rugby pitch) for the faster runners who were training so I actually do more than 1 km when I run 2.5 laps.
06/10/2009 Cramps Again, Tues 6 Oct 2009Warm Up
- 3 laps, stretches
Training
- Stride 100m, Jog 100m, Repeat for 2 laps
- 4 sets
Warm Down
- 1 lap then the usual stretching and toning
Comments
- Shin splints on right leg was aching during the sets but I ignored it.
- Right calf cramped up during third set but I just ran through it.
- I had a stitch and ran through that too.
- Coach gave me rehydration salt in a sachet for the cramps and it worked in less than 5 minutes. Good stuff.
- At home, I put on 5 heat plasters: 1 on left calf, 2 on right calf, 1 on right ankle and 1 on lower back.
Getting Lost in My Neighbourhood, Sat 3 Oct 2009Summary
The homework: a 40 minute run. The alarm went off but I didn't get up until 7ish a.m. I meant to run along the canal but there was construction so I turned to run around the neighbourhood. If I don't count warm up, I didn't do my homework of 40 minutes because it just got too hot and the slopes tired me out.
Training
Cramps, Thursday, 1 Oct 2009Warm Up
- 3 laps, stretches
Training
- Stride 100m, Jog 100m, Repeat for 2 laps
- 3 sets
Warm Down
- The usual
Comments
- Shin splints on right leg acted up again
- Right calf cramped up during first lap of third set - first time I've ever gotten cramps while running
- I also had stitch during the run and at some parts I ran with my hand pressing the part with the stitch
29/09/2009 Ones, Tuesday 29 Sep 2009Warm Up
- 3 laps
Training
- 1 km (or 2.5 laps) x 5 sets
Warm Down
- Stretched only, didn't do crunches and planks cos I took so long to finish my sets
Comments
- Leg muscles were still aching from Physio on Saturday
- Left forearm (inner) and wrist was aching so I had to put hands into fists when I had to use them on the ground
- Had stitch at some point during 3 out of 5 sets but continued running anyway
- Shin splints on right leg is back but I was used to the ache I just kept on running
26/09/2009 Running Homework and Physiotheraphy, Saturday, 26 Sep 09Running Homework
Summary
Woke up at 5 a.m. to get to meeting point at 6:30 a.m. to run my homework then changed gear to go for Physio.
Training
Comments
On Running
Based on the stats above, it looks like I'm pretty much back at pre-injury running pace. I was at 8" working my way down to 7:45" when I got wiped out for a whole year.
On Physiotheraphy
It was my last session at Physiotheraphy this morning. I have been discharged on the condition that I do strength work in addition to running. One of the counter staff quipped, "You won't have to wake up early anymore on Saturdays," for the 8 a.m. ACL class. Ehh...actually, I wake up even earlier to run. I've been trying to build up the the vastus medialis muscle and one of the therapists showed me a wall squat to do. Appointment with an Osteopath, Friday, 25 Sep 09I went to see an Osteopath for the third time and things seem a lot better in terms of how I don't have shin splints anymore. However, my muscles were a bit tight from the slopes training on Thursday (24 Sep 09). The Osteopath showed me some stretches to do in addition to the ones she had shown me at earlier appointments. She said I could stop doing heat/ice packs my shin since it doesn't hurt anymore. She said I will only need one more appointment then I won't need to see her anymore. I like it when things are finite, it means I am getting better.
Monotony at the Track, Thursday 24 Sep 2009Warm Up
- 3 laps - I walked a little bit while doing warm up cos I was running so slowly that it was walking pace of the lady next to me
Training
- Stride 200m, Jog 200m, Stride 200m, Walk 200m
- 5 to 6 sets
- Reality: My muscles were aching and I got so bored I stopped after 4 sets and jogged around the track for about 11 mins
Warm Down
- The usual warm down
Comments
- An uninspired run this evening, saved only by the company of nice folks 23/09/2009 "Cross Country" - 22 September 2009We went to the nearby garden to run slopes.
Warm Up
- 1 round of 1.1 km slopes
Training
- 1 round x 4 sets of 1.1 km slopes, 2 min rest after each round Warm Down
- the usual
Comments
It was very dark in the garden and I tried to run near the path lights.
It's my first time on slopes since surgery and I got applause when I finished, to which I replied half-in-jest, "I'm just going to that corner to cry now". I was very tired but happy. My strength and stamina is coming back, I am runnng pain free.
Last night I drank water instead of sports drink because I'm trying to reduce my consumption of sugar and carbs. This morning when I weighed myself, I had dropped 1.2 kg. Believe it or not.
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