Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Nov 30, 2009:

activity

time

miles

Running

26:33:48

182.34

(8:44)

293.44

(5:26)

2995

Strength

59:00

Total

27:32:48

182.34

293.44

2995

1:54

0:00

» now

Monday Nov 30, 2009 #

Strength 10:00 [1]

AM & PM sets

Running 55:04 [2] 10.19 km (5:24 / km) +50m 5:16 / km
shoes: R-NB-Gray-460's 2nd pair

Betzwood trail with Jackie, Angelica & Tom. Was feeling quite a bit off kilter yesterday (mild cold and/or vodka detox), and still tired today, but it was much better. Angelica was pretty wasted at had to walk a bit in the middle and the end.

Sunday Nov 29, 2009 #

Strength 10:00 [1]

11/11 AM & PM sets of foot exercise + hamstring/hip stuff. Foot was pretty good after the run on 11/28 for the whole day, then a bit sore during the morning of 11/29. Trying to do what I can for it, while I am disappointed it's sore again, it's never been pain free for more than a few hours, and the pain is quite tolerable - just hoping it's not a sign of serious backsliding.

Running 1:19:23 [2] 14.06 km (5:39 / km) +150m 5:22 / km
shoes: R-NB-Gray-460's 2nd pair

VF park - outer loop. A somewhat aggressive choice to include the south-side river trail in this loop (4km of it), given the state of the foot, but it's not much worse than yesterdays trail(s), and at a slower pace, and it was nice to get off pavement for at least part of the run. Foot on 11/30 AM is sore as soon as I got up. Not terrible though...

Saturday Nov 28, 2009 #

Running race 20:44 [4] 5.0 km (4:09 / km) +58m 3:55 / km
shoes: O-VJ-Grey-Spikes

Delaware Open XC Champs. 24th. 1.3 minutes slower than 2 years ago. And I thought I was fast a few months ago. Apparently the injury-reduced training is beginning to take its toll.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: O-VJ-Grey-Spikes

Added the active ankle to the right foot. While the foot was beginning to feel just a little dull pain on some of the grass during the warmup, I didn't feel it during the race.

So I'm going to try racing the DVOA meet next weekend, in (far reaching) hopes of scoring 115 points on a map I've never been on, in order to beat Clem overall for the DVOA cup...
http://www.dvoa.org/rank/show_champs.php
Maybe I'll at least pass Zhyk, although even that seems unlikely at my current fitness level.

C • sounds like you're baiting Clem 5

Friday Nov 27, 2009 #

Running 33:20 [2] 6.45 km (5:10 / km) +66m 4:55 / km
shoes: R-NB-Gray-460's 2nd pair

Switched my insoles so the higher arches are now in the 2nd pair of 460's.

Loop in Chesterbrook (back home)

Strength 2:00 [1]

2 sets of 11/11 AM PT in the past week. Bad boy.

Thursday Nov 26, 2009 #

Running 27:24 4.98 km (5:30 / km) +10m 5:27 / km
shoes: R-NB-Gray-460's

Miami Beach area, run a bit while the family got ready for breakfast

Wednesday Nov 25, 2009 #

Running 1:26:59 [2] 14.89 km (5:51 / km) +30m 5:47 / km
shoes: R-NB-Gray-460's

Lap around Key West. Starting from and ending at the "Southernmost Point" marker.

Unfortunately, that marker isn't as far sounds as other land right nearby, nor other nearby islands, so it's a much more dubious marker than I thought it was on my other visit, 24 years ago.

Perhaps "Southernmost point of publically accessible land reachable by road in the contiental US."

Tuesday Nov 24, 2009 #

Running 24:49 [2] 4.48 km (5:32 / km) +20m 5:25 / km
shoes: R-NB-Gray-460's

Key West.

My first ever game of GPS tag, as I ran from the hotel towards downtown, where I was to meet up with the family - who I pinged (SFL) for a position, ran to it, looked around, and repeated, until I found them.

HR monitor was quite wet (washed then sweat) and failed to function properly for the whole run (it swung around from 150-229 while I was running)

Monday Nov 23, 2009 #

Running intervals 47:20 6.0 mi (7:53 / mi)
shoes: R-NB-Gray-460's

2x 1km intervals in a longer run in Everglades National park. A lot of gators near the water, swimming under the boardwalk and even jumping a bit. If it weren't for the significant number of other uneaten people around that part, I'd have been highly freaked out...

Sunday Nov 22, 2009 #

Event: Philadelphia Marathon

Running 20:00 [2] 1.5 mi (13:20 / mi) +200m 9:26 / mi
shoes: R-NB-Gray-460's

Mid-afternoon run on the Celebration Bahamas ship, doing the stairs many times, and some out an backs on the uncrowded deck 7 (life raft area). Afraid for my foot on the sharp turns/stairs, but it, while a bit sore, never tweaked hard.

Saturday Nov 21, 2009 #

Running 20:10 [2] 2.0 mi (10:05 / mi)
shoes: R-NB-Gray-460's

10 laps around deck 9 of the Celebration Bahamas, as soon as we woke up. Ran the last lap with AJ who'd just come up for breakfast

Friday Nov 20, 2009 #

Running 20:00 [2] 2.3 mi (8:42 / mi)
shoes: R-NB-Gray-460's

Mid-morning run in Ft. Lauderdale

Thursday Nov 19, 2009 #

Running 1:05:15 [2] 11.94 km (5:28 / km) +253m 4:56 / km
shoes: R-NB-Gray-460's

AM run with Jackie, Tom, Kathy?, ?, and Angelica, the day we left on vacation

Wednesday Nov 18, 2009 #

Running warm up/down 27:10 [2] 4.87 km (5:35 / km) +50m 5:18 / km
shoes: R-NB-Gray-460's

11:06 3km tempo run, in the midst of a somewhat longer run. 17m climb on the tempo run

Running tempo 11:06 [4] 3.0 km (3:42 / km) +12m 3:38 / km
shoes: R-NB-Gray-460's

11:06 3km tempo run, in Wilson Park pavement

Tuesday Nov 17, 2009 #

Running 1:54:53 [2] 21.49 km (5:21 / km) +250m 5:03 / km
shoes: R-NB-Gray-460's

Angelica's 13 mile training run... 5 mile loop + Betzwood

Monday Nov 16, 2009 #

Running 56:40 [2] 10.68 km (5:18 / km) +140m 4:59 / km
shoes: R-NB-Gray-460's

5 mile loop, from home

Sunday Nov 15, 2009 #

Strength 10:00 [1]

Full 11/11 PM set. R Foot sore from running around earlier in the day... Not that bad, but it felt 100% normal in the morning, and did not feel that way on the morning of the 16th, so it's definitely regressed a bit.

C • Hope the recovery is still on track 2

Running 40:00 [1] 3.5 mi (11:26 / mi) +100m 10:30 / mi
shoes: R-NB-Gray-460's

Jogging around with AJ on Yellow @ Mid Atlantic Champs. He made 2 180's - learning that. :)

I also jogged around during the relay, doing so 'chase camera' spectating on the course, using the good shoes, and trying to keep my foot from hitting the ground hard. Unfortunately, by the end of the day's running, I had some non-trivial swelling/dull-annoyance on the center lower outside edge of the R-foot, quite noticable walking around.

Saturday Nov 14, 2009 #

Running race 47:22 12.0 km (3:57 / km) +18m 3:55 / km
ahr:176 max:180 shoes: R-NB-Gray-460's

WHYY Y12k race. 4th of ~200?

I've never raced on West River drive before, so that was interesting - presumably very pretty by urban standards, but running by a freeway isn't my favorite - at least the wind was toward the freeway, so no fumes.

Good news: During the race, R-foot wasn't really noticable at all. Nor was L-hamstring, or R-hip flexor, or R-calf.

Not so good: 27 minutes in, my L (not R) calf felt a pop of soreness, that I stopped to check out for a second, but decided it wasn't serious enough that I couldn't just slow for a bit. Sure enough it wamed back up. Getting sore a bit after, perhaps a knot only?
My R-arch inside started feeling tweaked a bit in the last 1/4 of the race, but felt better after loosening the shoe, after the cooldown.
My L-ham is getting a tad sore sitting and typing this a 2 hours later, but not bad there (although won't know on that till tomorrow.)

km's ranged from 3:46 (1st, slightly downhill), to 4:01 (5th, 7th & 8th, flat)

Strength 1:00 [1]

1 AM set of the 11/11 injury-addressing work - 1st since 11/11 - bad Wyatt

Running warm up/down 25:24 [2] 6.32 km (4:01 / km) +50m 3:52 / km
shoes: R-NB-Gray-460's

Warm up & down. (down a little longer, and slower0

Strength 6:00 [1]

11/11 PM set, but with both calves.

Friday Nov 13, 2009 #

Event: North American Sprint Series Finals

Running 23:40 [2] 4.5 km (5:16 / km) +38m 5:03 / km
shoes: R-NB-Gray-460's

Chesterbrook loop, near school an a bit of park. Wimpy short, starting late in the day. Need to run in AM, and do less work in AM - it's nice to get things done while it's quiet, but then I don't overlap as much w/CA hours, which is important for my availability to the rest of the group...

Thursday Nov 12, 2009 #

Running 1:07:04 [2] 11.85 km (5:40 / km) +117m 5:24 / km
shoes: R-NB-Gray-460's 2nd pair

Jackie, Tom & Angelica were originally thinking 10 miles, but many of us were low on time, and it was quite dreary with on/off light rain, so we cut short.

Wednesday Nov 11, 2009 #

Note

So, my injury recovery plan (non-running part) is, as of 11/11/09:
-- AM Set --
(L) Hamstring (fighting a multiweek flare)
- Deep tissue massage with Pineapple
(R) Foot: (can’t run off road)
- Deep tissue massage by hand, and with roller
- Stretch sideways ankle
(R) Calf (a knot starting 11/11 – likely only doing this for a few days)
- Deep tissue massage with Pineapple

-- PM Set --
(L) Hamstring (fighting a multiweek flare)
- Deep tissue massage with Pineapple
(R) Foot: (can’t run off road)
- Deep tissue massage by hand, and with roller
- Stretch sideways ankle
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
(R) IT + inside of knee (just preventative currently)
- DT on side of IT band
- Stretch R-quad on back with ankle out to side
- Clock-squats
(R) Calf (a knot starting 11/11 – likely only doing this for a few days)
- Deep tissue massage with Pineapple

C • What happened to your calf? 5

Strength 10:00 [1]

11/11 PM set, plus another DT on the R-Calf after as it got sore during the clock squats, plus a few of those earlier in the day.

Running 41:47 [2] 7.29 km (5:44 / km) +105m 5:21 / km
shoes: R-NB-Gray-460's 2nd pair

Local loop, back in the new (lower arch) shoes partly to see if that was related. Unfortunately, the R-calf inside lower part started getting achy, threatening to become a bad knot. Never bad during the run, but almost as bad several times later in the day while I was doing less and less. Tomorrow's 10 mile run with Jackie, Tom & Angelica will be interesting...

C • why? 2

Tuesday Nov 10, 2009 #

Running 1:52:18 [2] 19.65 km (5:43 / km) +420m 5:10 / km
shoes: R-NB-Gray-460's

Out and back via Valley Creek trail, and explorer some new roads on the N-side of Valley Forge Mtn. Foot normal level of 'mild discomfort', with definite hints of sharper pain as I ran on paved roads where the camber was too steep down toward the left - this doesn't really seem to be improving. Being stuck on flat roads indefinitely will get annoying, if not downright damaging in itself (as I tend to break more on pavement.)

Legs did get pretty sore near the end - more than they'd typically get until ~2.5 hours on trail.

Stomach felt like breakfast hadn't digested for whole run, despite a 2.5 hour wait after some light cereal and 3 english muffins. Felt poor later in the day too and Angelica's lightly ill too, so that may be it.

Monday Nov 9, 2009 #

Note

Training Plan:
- With my L-hamstring injury not perfectly recovered, and my R-foot injury, my current training plan aims to minimize reinjury to both of those, while still running every day (to help them recover, actively), and doing whatever 'hard' work my body will allow. The L-hamstring seems to be doing okay after Saturday's 5k race, so that length/effort will be my shortest/hardest speed work until the hamstring gets better. I will also be remaining on trails.

At this point, I intend to mostly revert to my normal 6/8/10 hour 3-week cycle with the exception that Wed. intervals are to be replaced by a tempo run, and the weekend race will likely be paved 5 or 10k, rather than anything more rugged.

As for terrain, pavement, and wide flat dirt/gravel (like Betzwood-Pawlings river trail) are okay. Not sure if leaning toward harder stuff is sensible, as Halloween's attempts to run & walk on Grass seemed to do more harm than good. The high arch supports which I've used since Friday night's test run seem to be helping too.

Running 59:01 [2] 10.29 km (5:44 / km) +40m 5:38 / km
shoes: R-NB-Gray-460's

Out the Betzwood River trail, at a sub 5min km clip with Jackie for the last half, then back on some windier trails much slower, a bit of a test for the foot (a bit more than I wanted) as well as a tour of the ponds for Jackie (who could never find it again after I took her once) and Danielle (first time there)

Sunday Nov 8, 2009 #

Running 53:12 [2] 9.39 km (5:40 / km) +130m 5:18 / km
shoes: R-NB-Gray-460's

After a beautiful morning hanging around at Delmont, including walking with Oriana on White (thankfully quite slow to avoid tweaking the foot, which was largely successful), I jumped out of the car on the side of 422 under Pawlings, and ran home from there, via the River trail, 422 bridge, Bonnie's loop and the straightish dirt road in the middle. Foot feels 'thick' in the spot on the outside edge - like there's a bit too much padding in the shoe there, and threatens to provide a sharp pain (but still hasn't done so in several days.)

Saturday Nov 7, 2009 #

Event: O in the Oaks '09 A-meet, Pacheco State Park

Running race 16:55 4.58 km (3:42 / km) +10m 3:39 / km
shoes: R-NB-Gray-460's

Sugartown '5k' race. 1st mile 5:45, 2nd mile 5:50, 3rd mile 4-what? They hosed the distance on the 3rd mile. Same guy who's hosed other race lengths locally too. You'd think their course setting job would be easier than ours, and they get paid a whole lot more for it too...

25th after 100 meters, then the crazy HS kids started fading, and I slowly picked them off, in 3rd at the mile, pulling barely past 2nd at the 2.2 mile (1st still in sight), then getting passed in the finish chute by a HS kid who'd never been ahead of me - one who can actually pace himself apparently.

Running warm up/down 57:30 [2] 9.41 km (6:07 / km) +40m 5:59 / km
shoes: R-NB-Gray-460's

Much longer warmup and cooldown than usual. Warmup because they were really late to start the 5k and it was cold, cooldown to try to contain the hamstring, which was mostly successful. It flared a bit, but not so bad that I won't keep using 5k's to stay in shape until my hamstring can handle harder things again.

Friday Nov 6, 2009 #

Running 29:00 [2] 5.01 km (5:47 / km) +60m 5:27 / km
shoes: R-NB-Gray-460's 2nd pair

Short Chesterbrook loop - poor time planning (late start)

Running 4:00 0.5 mi (8:00 / mi)
shoes: R-NB Black

Test run on the treadmill with old shoes with higher arches. Seemed to make R-foot sore spot a little less impacted (not sure now) so went with this for next day's 5k

Thursday Nov 5, 2009 #

Running 1:15:20 12.35 km (6:06 / km) +192m 5:40 / km
shoes: R-NB-Gray-460's 2nd pair

Bonnie's loop w/Tom, Danielle, Jackie & Angelica. Danielle kept it slow, which was good, as I managed to not tweak my foot too hard (one very mild in mud.)

Wednesday Nov 4, 2009 #

Strength 10:00 [1]

last night and this morning, 100x each foot ankle rotates/ups/downs while balancing on other ankle
this morning also did clock squats 40 each side

Running 44:43 [2] 8.13 km (5:30 / km) +101m 5:11 / km
shoes: R-NB-Gray-460's 2nd pair

5 mile loop with Tom - Angelica did a tempo run ahead of us

Running intervals 25:03 5.35 km (4:41 / km) +65m 4:25 / km
ahr:147 max:167 shoes: R-NB-Gray-460's 2nd pair

3x1km surges on the 5 mile loop on the way home. 3:59, 3:55, 3:54

Tuesday Nov 3, 2009 #

Running 23:02 3.94 km (5:51 / km) +40m 5:34 / km
shoes: R-NB-Gray-460's 2nd pair

Short/easy Chesterbrook loop. Poor timing planning kept this short.

Monday Nov 2, 2009 #

Running long 1:44:17 [2] 19.42 km (5:22 / km) +140m 5:11 / km
shoes: R-NB-Gray-460's 2nd pair

Angelica's 12 mile run (she's adding a mile every other week to her long run, aiming for the Big Sur Marathon.)

Sunday Nov 1, 2009 #

Running 23:53 [2] 4.5 km (5:18 / km) +40m 5:05 / km
ahr:125 shoes: R-NB-Gray-460's 2nd pair

Easy loop, late in the afternoon. No motivated, and my R-foot was pretty sore from walking around on a lot of grass in the dark, which it's not ready for (many pinches last night.)

AJ did, however, go trick or treating at every house in Green Hills - about 150 or so... And was the sole survivor of 4 friends who set out of this quest.

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