The question is: will this make me faster?

Ankeny,IA 
Today
Sunny High 83FLow 60F
  • Temp: 65F
  • Hum: 100%
  • W: 4mph ENE
TUESDAY
Sunny
High 80F
Low 61F
WEDNESDAY
Sunny
High 87F
Low 71F
THURSDAY
Moderate or heavy rain in area with thunder
High 83F
Low 72F
FRIDAY
Sunny
High 89F
Low 63F

Monday - May 19

I wanted to get over to the gym to swim today, but summer hours have begun, and the pool is only open until 5:30 now. It's OK though, because my legs are pretty sore from the re-introduction of running and the hard bike ride on Saturday.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Sick: 2

Sunday - May 18

Run
  • 26m 48s
  • 3.13 miles
  • 08m 34s /Mi
The long road back to running continues. Yesterday, my knee did feel better as the day went on, but it was occassionally sore, mostly on hills and stairs. Every day I wake up wondering how the knee will feel that morning - today was the first good news I got for that question in a long time. I felt fine walking around and going up and down stairs. Only a little crepitus or fullness now and then, but never really any pain. So I decided to extend to 3 miles today. It was an absolutely perfect night for a run - 57 degrees, no wind. I was shooting for 27 minutes on my short neighborhood loop, so I timed it just about right. I felt good enough to do a 1-minute stride at 6-minute/mile pace toward the end. The muscles felt a little weak, but I never had any knee pain. As always, we'll see what tomorrow brings.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 2 Overall Workout: 3

Saturday - May 17

Bike
  • 1h 00m 32s
  • 19.32 miles
  • 19.15 Mi/hr

15 min. warmup
4 x 5 min. intervals with 5 min. recovery in between
10 min. cooldown

Sport
  • Walking
  • 30m

Went for a walk with the girls. Very nice day, but windy in the afternoon!

Great morning for a ride - about 55-60 degrees and a light wind. I tried some interval work today, as the usual ride has already become boring. Knee is just a little sore on the steps after the ride, I'm hoping that will go away throughout the day.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

Friday - May 16

Run
  • 19m
  • 2.00 miles
  • 09m 30s /Mi
The knee was feeling good enough, so I decided to give it a try with a run. NICE AND SLOW is what I kept telling myself. At this level of effort, you can pretty much name your pace. So I decided to go for 9:30 pace and see how that felt. My legs were actually a little sore from the bike on Wednesday and basketball yesterday. But I am happy to report that the knee was completely pain-free throughout the run. I was definitely stiff in my form and strides, considering I haven't run at all for 3 weeks now. I'm going to do some stretching and call it a night. I'm hoping to get up early tomorrow and ride. We'll see how that goes.

  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 5 Sick: 2 Overall Workout: 3

Thursday - May 15

Sport
  • Basketball
  • 1h 15m

A little 2 on 2 in the backyard. Actually, we played 5 games to 11, so it was more than just a little. The knee felt good, but a little weak - I'm sore in the muscles around the knee, probably from not using them too much in the past 3 weeks. But the knee itself feels pretty good.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

Wednesday - May 14

Bike
  • 1h 14m 38s
  • 25.49 miles
  • 20.49 Mi/hr
I was hammering pretty hard today. It was a great day for a ride - 60 degrees, 10 MPH wind out of the NW. I wore my watch on the ride, so I set it to give me 3-mile splits: 9:08 8:25 9:23 8:29 8:58 8:46 8:53 8:24 4:09 I don't know how helpful the splits are - the variance is mostly a function of the wind and hills. At times I would push harder or coast a little, but over the long haul, it's mostly environmental, from my perception, at least. The knee feels pretty good today. I could push just about as hard with my right leg as with my left. I did start to tire out quite a bit after about 18 miles, so I really need to work on my endurance in this discipline. Overall, though, I'm really happy with today's ride. If things go well, I'm hoping to go for a 2-3 mile run on Thursday or Friday, just to try out the knee.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 4

Tuesday - May 13

Ortho Appointment First we looked at the MRI. The menisci and ligaments were all intact. The effusion was obvious, but not really a revelation. He wasn't so concerned about the Baker's cyst because it's more of a consequence of the effusion, most likely. The bones looked great, except for an incidental (and inconsequential) finding of a small bone cyst in the metaphysis of the tibia. The surrounding musculature (including the IT band) all looked normal as well. He thought a redundant plica was unlikely due to the location of the pain, and the appearance of the MRI. Despite intact cartilage, he thought it was still possible a small area of cartilage damage was possible. Otherwise, he thought my condition was "curious." We elected to go with the steroid injection today. He injected 5cc of a kenalog/marcaine solution into my knee. The knee felt better right away from the marcaine, and tonight, it continues to feel better, although not 100%. He said full effect won't take place for 2-3 days. We'll see - I'm trying to remain optimistic.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 3

robfornoff's Training Log


 May 2008 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals