Training Log Archive: WyattIn the 30 days ending Sep 30, 2022:
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Friday Sep 30, 2022 #
Note
Did acupuncture for the first time. Focussed on the L-foot PF (that's not as bad as the R-foot.) I'm not a big fan of watching needles go into me, so I didn't look, except once what the doc asked me to look at something and that sucked - 5-10 needles just sticking out of one foot... And a similar number in a bunch of other random places.
Pain wasn't too bad. Some were almost painless. Most of them were like a rose thorn prick, and then faded to nothing a second later (much like the rose thorns we pull out hours to days after an orienteering race..)
And then I had to like there for 40 minutes, petrified of moving. Maybe I'll put on a podcast if I do this again. Which I've signed up for next Tuesday, and Friday... ?
With that many fresh, albeit small holes, I'd already decided to not swim, and the Acupuncturist said to take the whole day off, so I did.
Not sure if it did anything, but I've decided to be out of action for the 5 weeks of ESWT on my R-foot - with the earliest I try to (very slowly) ramp back up to some running now set for mid.-November - so I might as well try this too.
I'm not quite as committed to doing this for the whole 5 weeks as I am to the ESWT, but if I get used to the pin pricks, and 40 minutes of stillness, then maybe...
Pain wasn't too bad. Some were almost painless. Most of them were like a rose thorn prick, and then faded to nothing a second later (much like the rose thorns we pull out hours to days after an orienteering race..)
And then I had to like there for 40 minutes, petrified of moving. Maybe I'll put on a podcast if I do this again. Which I've signed up for next Tuesday, and Friday... ?
With that many fresh, albeit small holes, I'd already decided to not swim, and the Acupuncturist said to take the whole day off, so I did.
Not sure if it did anything, but I've decided to be out of action for the 5 weeks of ESWT on my R-foot - with the earliest I try to (very slowly) ramp back up to some running now set for mid.-November - so I might as well try this too.
I'm not quite as committed to doing this for the whole 5 weeks as I am to the ESWT, but if I get used to the pin pricks, and 40 minutes of stillness, then maybe...
Thursday Sep 29, 2022 #
Cycling 25:00 [1]
During OUSA AGM
Strength 12:00 [1]
1 full regular set at the gym
Wednesday Sep 28, 2022 #
Swimming 10:00 [2] 0.55 km (18:11 / km)
Deep Water Running 10:00 [1]
Strength 12:00 [1]
1 full regular set at the gym
Tuesday Sep 27, 2022 #
Cycling 20:00 [1]
Strength 12:00 [1]
1 full regular set at the gym
Monday Sep 26, 2022 #
Strength 12:00 [1]
1 full regular set at the gym
2 PM
Swimming 20:33 1.0 km (20:33 / km)
ahr:88 max:104
Sunday Sep 25, 2022 #
Strength 12:00 [3]
Cycling 20:00 [3]
668 cal/hour
Saturday Sep 24, 2022 #
1 PM
Walking 58:01 3.06 km (18:58 / km) +76m 16:53 / km
ahr:111 max:150
Slow forest walk checking an area of Ridley for potential orienteering.
Feet pretty sore afterwards.
Used by Yellow O' shoes, with a really high arch in them - not sure if that's potentially making things worse (with the toes too tight?)
Feet pretty sore afterwards.
Used by Yellow O' shoes, with a really high arch in them - not sure if that's potentially making things worse (with the toes too tight?)
Swimming 10:12 0.49 km (20:41 / km) +673m 2:39 / km
ahr:90 max:112
Deep Water Running 13:39 1.06 km (12:53 / km) +903m 2:27 / km
ahr:91 max:112
Friday Sep 23, 2022 #
Note
Saw Kevin Walsh - Sports Med Doc - and after review, and a few thumb presses in my heel one of which was particularly sharp (wow he found the spot...) he
- also thought the conservative treatment steps I was taking were good - including eccentric drops - but since that's not been working....
- recommended ESWT - 5 sessions a week apart - and no loading of the calf during that period - which means no calf drops, and no running for the next 6-8 weeks - I'll get more details Monday at the first treatment on what else I can do (e.g. course setting may be out for a few months if even hiking around the forest is a bad idea - or perhaps with tape that should be fine?)
- also thought the conservative treatment steps I was taking were good - including eccentric drops - but since that's not been working....
- recommended ESWT - 5 sessions a week apart - and no loading of the calf during that period - which means no calf drops, and no running for the next 6-8 weeks - I'll get more details Monday at the first treatment on what else I can do (e.g. course setting may be out for a few months if even hiking around the forest is a bad idea - or perhaps with tape that should be fine?)
8 AM
Strength 7:00 [1]
Foot waddle & 45b eccentric drops.
Only did one, cuz the doc said that's probably not helping much (or maybe I mis-interpreted, and it's fine, until the ESWT starts?)
Only did one, cuz the doc said that's probably not helping much (or maybe I mis-interpreted, and it's fine, until the ESWT starts?)
Thursday Sep 22, 2022 #
Deep Water Running 4:00 [1]
Strength 25:00 [1]
3* foot drops (45b) + foot waddles + ball-step, and 1 regular set, over the day
10 AM
Swimming 18:51 1.0 km (18:51 / km)
ahr:95 max:107
Continuous. 2 days ago I stopped several times. That apparently helped the pace. This is a more legit 'PR' (though I'm less sure it would be a PR, as I think I may have once beaten 1-minute per lap by just over 1-minute total?)
Wednesday Sep 21, 2022 #
Walking 20:00 [1] 1.6 km (12:30 / km) +192m 7:49 / km
Strength 35:00 [1]
3x foot-waddles and 45b calf drops
plus 1 regular set
plus 1 regular set
Tuesday Sep 20, 2022 #
10 AM
Strength 8:00 [1]
Foot waddles & 40b calf drops
11 AM
Swimming 17:51 1.0 km (17:51 / km)
ahr:98 max:142
I think this may be a PR? I recall 1 minute a lap being difficult when I swam long ago. (I think was largely avoiding much kicking back then due to whatever injury I had. Apparently that helps.) Certainly a PR for the past decade...
Deep Water Running 10:05 0.83 km (12:05 / km) +763m 2:10 / km
ahr:100 max:111
12 PM
Strength 20:00 [1]
One full set plus waddles & calf raises (40b) + DT.
7 PM
Strength 8:00 [1]
1x foot-waddle and 45b calf drops
Monday Sep 19, 2022 #
11 AM
Swimming 4:25 0.25 km (17:40 / km)
ahr:105 max:141
Deep Water Running 15:02
ahr:93 max:113
Swimming 2:33 0.15 km (17:00 / km)
ahr:107 max:127
12 PM
Strength 8:00 [1]
Foot waddles, 40b calf drops, DT
Sunday Sep 18, 2022 #
Strength 24:00 [1]
3 * Foot waddles, 35-40b calf drops, DT
Saturday Sep 17, 2022 #
1 PM
Deep Water Running 20:23 1.82 km (11:13 / km) +1127m 2:44 / km
ahr:98 max:132
Jason & Vicki's pool. Some deep/normalish, some leaning on a walll and bicycling/swim kicking down.
3 PM
Strength 25:00 [1]
AM, and then early PM Waddle + 35b calf drops
Friday Sep 16, 2022 #
Strength 20:00 [3]
3 * 30e (sometimes angled/light) calf drops, and 3 * foot waddles, but only one with proper DT
Thursday Sep 15, 2022 #
6 PM
Strength 25:00 [1]
1 regular set and 1 set of wobbles and drops (30b) in the vening, and 1 in the AM
Walking 20:00 [1] 1.6 km (12:30 / km) +1m 12:28 / km
Feet still a bit sore today walking around - and unusually so on the outside edges of both feet. Not sure why. Did do a bunch of sitting today. More planned tomorrow.
Wednesday Sep 14, 2022 #
Walking 20:00 [3] 1.6 km (12:30 / km) +192m 7:49 / km
11 AM
Strength 30:00 [1]
Early AM waddle +20b calf drops, then a strength set and additional waddle/calves/dt before lunch.
Tuesday Sep 13, 2022 #
Strength 10:00 [1]
Feet a bit sore today walking around - not much, but sitting long periods at work doesn't help.
Did one set of foot waddles, and 20 both-feet calf drops, as well as DT on the calf's. (That's about all they can handle - calves are sore after the excitement of 60 then 50, then 40 reps of 1-each-down and both legged calf drops on Sunday...)
Did one set of foot waddles, and 20 both-feet calf drops, as well as DT on the calf's. (That's about all they can handle - calves are sore after the excitement of 60 then 50, then 40 reps of 1-each-down and both legged calf drops on Sunday...)
Strength 30:00 [1]
Full set, and 2 waddles with 20b calf drops w/DT massage. R calf still sore, limiting the drops. Feet getting less sore - whole evening barely noticed L foot, and R-foot only in the recently needled spot.
Walking 5:00 [3] 0.4 km (12:30 / km) +48m 7:49 / km
Just a short warmup for strength. Calves noticably less warmed up (tighter) after this than after the typical 20 minutes.
Monday Sep 12, 2022 #
Walking 20:00 [1] 1.6 km (12:30 / km) +192m 7:49 / km
Treadmill walk, slid between meetings
Strength 35:00 [1]
Over the day, pretty much all of a regular set, plus foot waddles, but very few calf drops, as they calves were sore from Sunday.
Sunday Sep 11, 2022 #
Note
Adjusting the new set again, after some additional discussions over the past weekend with ~6 orienteers at Pawtuckaway that've recovered from PF. (Apparently a quite common injury among orienteers, often lasting months, and taking some ongoing work to keep at bay.)
...
Short set - goal: 3x a day:
Long set - goal: once a day:
For:
- (L) & (R) PF
and a bit of:
- (L) & (R) Hamstring (occasional flares after intervals - note to self - 3min/800m is new minimum interval)
- (R) Hip flexor/upper-quad
- (R) IT + inside of knee (fighting very rare compression pain & more common on/off IT@knee/hip/back pain)
...
Short set - goal: 3x a day:
- Waddle walks - 40 paces each of inside, outside, twist in, twice out, toe and heel.
- 60b, then 60e Calf raises, with shoes back so only toes on platform - together, then work toward both legs up, 1 leg down
- Deep Tissue - Ball on foot - rolling, and step pressure
Long set - goal: once a day:
- Stretch
- Active stretch inchworm (hamstrings, and feet/calves) (can insert pushups here) - with active foot/calf stretches ~10x each
- Active stretch lunge, R/L/R, esp. focused on R-hip flexor
- Active IT cross-leg squats, incl. focus on R-inside-achilles
- Active stretch inchworm (hamstrings, and feet/calves) (can insert pushups here) - with active foot/calf stretches ~10x each
- Floor Strength
- 20 push ups (core)
- 30e hip bridges, 2-leg up, 1-leg ecc. drops
- 50 situps - air bicycle with straight leg drop (ecc. hip flexor)
- 20e push-up position hold & shoulder taps (feet wide, limited core movement)
- 20 push ups (core)
- Sit Strength
- 50e arch crunches (rug-pull) with ~1 sec hold
- 50e arch crunches (rug-pull) with ~1 sec hold
- Stand Strength
- 3x10 arms front, elastic band pull to arms side
- 50e Clock-squats
- 20e 1 leg balance, tilt to airplane, and back
- 3x10 arms front, elastic band pull to arms side
- Deep Tissue - Ball on foot
For:
- (L) & (R) PF
and a bit of:
- (L) & (R) Hamstring (occasional flares after intervals - note to self - 3min/800m is new minimum interval)
- (R) Hip flexor/upper-quad
- (R) IT + inside of knee (fighting very rare compression pain & more common on/off IT@knee/hip/back pain)
12 PM
Strength 25:00 [1]
At Pawtuckaway, while the girls were orienteering - one short set and one long set. Oriana did _way_ better today - learning fast on a hard map.
Planning to do two more short sets mid-afternoon/late-evening, and an uphill treadmill walk this evening.
Planning to do two more short sets mid-afternoon/late-evening, and an uphill treadmill walk this evening.
Saturday Sep 10, 2022 #
Event: UNO: Pawtuckaway 1-Day NRE
12 PM
Walking 58:03 4.19 km (13:51 / km) +60m 12:56 / km
ahr:103 max:136
In the forest. Pawtuckaway Brown X NRE. Navigated well except 1 minute spaced out at the end. It's much easier (but still not always confident even while focused) at 1/2 normal speed.
Feet warmed up with a waddle walk, both taped well* and mostly okay during the march/walk. Occasionally didn't like a heel land on the R-foot, and soreness encouraged me to land toe first by the downhills at the end. L-foot seemed fine.
Within a few hours after, though, both feet were pretty sore - had to do 2 Salon Pas tapes each, and 2+1-later advil. Rolling on the hard rubber ball (done 2-3 times each, once at first firm intensity) brought 10-15 minutes of relief, and by the end of the evening, things were calmiing back down a bit. About as bad as the 50%+ effort race at Swiss Middle two week ago - disappointing that two weeks of zero running has apparently made the feet even more brittle? Or maybe it's actually that race-walking is worse than moderate forest jogging - because I land on my heels more...?
Regardless, not planning to go into the forest tomorrow - just a strength set in the start/finish area, while the family is out. On a positive note, I've found another edge - and learned that uphill marches on the treadmill, bikes, and water runs are way more sustainable than forest march/hikes - so I could probably try to ramp up those earlier. Also, that the eccentric calf drops are probably okay too to add back to by strength routine - those weren't too bad either, than they seem to do much for calf stretching, which is apparently a good thing, and arch strength without flaring up the foot anywhere near today's walk.
Also talked to several orienteers about their prior bouts with PF (seems surprisingly common), getting various advice on what people think helped, including:
- Reenforced
-- Always wear arches (esp. high ones)
-- Do calf stretches, especially standing, with toe/foot up against a wall (like Vadim's showed me)
-- Tape is good
- New ideas
-- Stretch the toes out wide - e.g. in wiggles before getting out of bed in the AM (per Alex J.) similar to advice I didn't really act on from Meg a year ago
-- Get shoes without a stiff mid-sole, that allow more rolling from back to front (but not Hokas, those are too neutral landing, vs. others that allow hell to roll through front.) Per Ellen.
Feet warmed up with a waddle walk, both taped well* and mostly okay during the march/walk. Occasionally didn't like a heel land on the R-foot, and soreness encouraged me to land toe first by the downhills at the end. L-foot seemed fine.
Within a few hours after, though, both feet were pretty sore - had to do 2 Salon Pas tapes each, and 2+1-later advil. Rolling on the hard rubber ball (done 2-3 times each, once at first firm intensity) brought 10-15 minutes of relief, and by the end of the evening, things were calmiing back down a bit. About as bad as the 50%+ effort race at Swiss Middle two week ago - disappointing that two weeks of zero running has apparently made the feet even more brittle? Or maybe it's actually that race-walking is worse than moderate forest jogging - because I land on my heels more...?
Regardless, not planning to go into the forest tomorrow - just a strength set in the start/finish area, while the family is out. On a positive note, I've found another edge - and learned that uphill marches on the treadmill, bikes, and water runs are way more sustainable than forest march/hikes - so I could probably try to ramp up those earlier. Also, that the eccentric calf drops are probably okay too to add back to by strength routine - those weren't too bad either, than they seem to do much for calf stretching, which is apparently a good thing, and arch strength without flaring up the foot anywhere near today's walk.
Also talked to several orienteers about their prior bouts with PF (seems surprisingly common), getting various advice on what people think helped, including:
- Reenforced
-- Always wear arches (esp. high ones)
-- Do calf stretches, especially standing, with toe/foot up against a wall (like Vadim's showed me)
-- Tape is good
- New ideas
-- Stretch the toes out wide - e.g. in wiggles before getting out of bed in the AM (per Alex J.) similar to advice I didn't really act on from Meg a year ago
-- Get shoes without a stiff mid-sole, that allow more rolling from back to front (but not Hokas, those are too neutral landing, vs. others that allow hell to roll through front.) Per Ellen.
Friday Sep 9, 2022 #
Cycling 5:00 [1]
max:135
720cal/hr
Warmup for strength
Warmup for strength
Strength 20:00 [1]
1 foot waddle w/modest DT pressure (even close to the new needling area) - though not the harder rubber ball yet,
and 1 regular set
and 1 regular set
Thursday Sep 8, 2022 #
Cycling 20:00 [2]
ahr:140 max:149
717 cal/hour on a reclined stationary bike I found at the office. 80-85 ave. cadence (nominally aiming for 90, but found 80 much more natural feeling.)
Strength 20:00 [1]
full set after the bike cardio - and one waddle walk in the evening with very light ball DT (R foot a bit sore/bruised-looking at the needling site, so probably not a good time to DT that hard.)
Should've done more of the waddle walks, and should've DT'd the L foot harder.
Did a few extra static calf stretches for a minute or two in ~2 random points in the day, wonder if I should do more of this? Though notably my R-foot (the worse damaged one) is more flexible than the left, so lack fo flexibility may not be the issue (as it rarely is for me on many injuries.)
L-foot was a quite mildly sore waking up, and after sitting for a bit, and on rolling on the ball today. Not sure why this seems potentially a bit worse than a few days ago (when I thought it might be resolving thx to the lack of running, and it's more freshness being more treatable?)
Should've done more of the waddle walks, and should've DT'd the L foot harder.
Did a few extra static calf stretches for a minute or two in ~2 random points in the day, wonder if I should do more of this? Though notably my R-foot (the worse damaged one) is more flexible than the left, so lack fo flexibility may not be the issue (as it rarely is for me on many injuries.)
L-foot was a quite mildly sore waking up, and after sitting for a bit, and on rolling on the ball today. Not sure why this seems potentially a bit worse than a few days ago (when I thought it might be resolving thx to the lack of running, and it's more freshness being more treatable?)
Wednesday Sep 7, 2022 #
Note
Full rest day for my birthday.
R-foot was slowing getting a bit sore from the needling (though not as bad as it typically was getting after a run over the last month of running.). It's visibly a bit bruised in a dime-sized spot - and the pain is still a bit 'burning' like (typical of running too much) but a bit different. Presumably the healing of the needled/bruised area is supposed to heal better/differently than the run/recover cycles that weren't working so well.
R-foot was slowing getting a bit sore from the needling (though not as bad as it typically was getting after a run over the last month of running.). It's visibly a bit bruised in a dime-sized spot - and the pain is still a bit 'burning' like (typical of running too much) but a bit different. Presumably the healing of the needled/bruised area is supposed to heal better/differently than the run/recover cycles that weren't working so well.
Tuesday Sep 6, 2022 #
Strength 25:00 [1]
2 Waddles (AM, and post-walk pre-strength) and a strength set after the uphill walk
Walking 20:00 [1] 1.6 km (12:30 / km) +192m 7:49 / km
Warmup for strength. Feet pretty stable after this (L almost fine, R still very light burny.)
Did some dry needling in a Dr. visit in the evening. Initial numbing needle was like stepping a darn stiff cactus spine for maybe 15 seconds, then the rest was fine.
Did some dry needling in a Dr. visit in the evening. Initial numbing needle was like stepping a darn stiff cactus spine for maybe 15 seconds, then the rest was fine.
Monday Sep 5, 2022 #
Deep Water Running 30:00 [1]
Shuffling around Jason & Vicki's pool. Sweating by the end :) Used some of Jason's old shoes - apparently he has a few pairs of old shoes he uses for water running (to avoid wet-toe blisters. He's run 90 minutes in the pool before...)
Strength 15:00 [1]
Full newish set & 2 waddle walks so far.
I like the air-filled purple ball for the feet DT now. Got some new hard rubber ones, but those are almost too narrow/pointy to help the whole area that needs some pressure.
I like the air-filled purple ball for the feet DT now. Got some new hard rubber ones, but those are almost too narrow/pointy to help the whole area that needs some pressure.
7 PM
Strength 5:00 [3]
One more foot wadle
Sunday Sep 4, 2022 #
Walking 20:20 [1] 1.63 km (12:28 / km) +194m 7:49 / km
Treadmill, warmup.
Strength 15:00 [1]
Full new set (Aug 31) - +Waddle walks & gentle DT from the purple ball, and a bit of massage gun.
Note
Injury Update
L-foot - tried no sock overnight - and the foot which was mostly fine for a week, was pretty sore walking out of bed - so I went back to bed for 10 minutes with a tight-blanket stretch, and then it was much better. Learned - keep booting or socking the L-foot. (It's also been a bit sore walking today... so, yeah, keep the night stretch.)
R-foot - still generally more sore, and burning like than the L. Both feet were fine yesterday morning (after sleeping a bit on a plane and a bit in bed) - but the R-foot got a bit sore after 3-hours on my feet helping clean up the house Angelica's flipping.
Did a little tape this AM after waking up sore, and my workout, and that helped a bit.
Will try Cabrini pool again on Tuesday. (It was a beautiful, but empty facility on Saturday.)
L-foot - tried no sock overnight - and the foot which was mostly fine for a week, was pretty sore walking out of bed - so I went back to bed for 10 minutes with a tight-blanket stretch, and then it was much better. Learned - keep booting or socking the L-foot. (It's also been a bit sore walking today... so, yeah, keep the night stretch.)
R-foot - still generally more sore, and burning like than the L. Both feet were fine yesterday morning (after sleeping a bit on a plane and a bit in bed) - but the R-foot got a bit sore after 3-hours on my feet helping clean up the house Angelica's flipping.
Did a little tape this AM after waking up sore, and my workout, and that helped a bit.
Will try Cabrini pool again on Tuesday. (It was a beautiful, but empty facility on Saturday.)
Friday Sep 2, 2022 #
Strength 5:00 [1]
As of 3pm - 2x Foot Waddles, 1x DT ball on feet.
Generally this week, feet continue to trend better. L-foot all fine for ~3-4 days now, and R-foot increasingly less sore.
Alternating shoes - Black NB with Icebugs maybe feel slightly better on the R-foot than the new Grey Asics with the store-orthos, but unclear if that's causal.
Generally this week, feet continue to trend better. L-foot all fine for ~3-4 days now, and R-foot increasingly less sore.
Alternating shoes - Black NB with Icebugs maybe feel slightly better on the R-foot than the new Grey Asics with the store-orthos, but unclear if that's causal.
8 AM
Deep Water Running 23:22 2.0 km (11:40 / km) +1460m 2:31 / km
ahr:96 max:110
Thursday Sep 1, 2022 #
9 AM
Deep Water Running 20:05 1.83 km (10:59 / km) +992m 2:58 / km
ahr:90 max:113