Training Log Archive: WyattIn the 31 days ending Jul 31, 2003:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||
Thursday Jul 31, 2003 #
Running (Trails) 1:35:00 [2] 9.05 mi (10:30 / mi) +200m 9:49 / mi
Cafe Winberie, Mt. Misery, Valley Creek End, Mt. Joy, Winberie. Fairly cool in the forest. Foot good. Still in O' shoes/active ankle.
Wednesday Jul 30, 2003 #
Strength (Gym & Foot Band) 15:00 [1]
Tuesday Jul 29, 2003 #
Running (Warmup/Cooldown) 20:00 [2] 2.0 mi (10:00 / mi)
Running (Track Sprints) 9:00 [5] 1.5 mi (6:00 / mi)
1x400 warmup sprint @ 99 sec. foot lightly sore.
5x400 sprints: 88, 85, 88, 86, 84. Occasional foot soreness, more on lower outside ankle/tendon area than bottom of foot. Kept pace a little slow and foot strikes quite conservative as a result (very little toe-off). Warm too (~80/sunny)
5x400 sprints: 88, 85, 88, 86, 84. Occasional foot soreness, more on lower outside ankle/tendon area than bottom of foot. Kept pace a little slow and foot strikes quite conservative as a result (very little toe-off). Warm too (~80/sunny)
Monday Jul 28, 2003 #
Running (Grass/Paved) 30:00 [2] 3.0 mi (10:00 / mi)
Friday Jul 25, 2003 #
Strength (Gym Weights) 15:00 [1]
Thursday Jul 24, 2003 #
Running (Trails) 1:30:00 [2] 9.47 mi (9:30 / mi)
ahr:135 max:145
Trails in Fatlands (one end to the other and back) in O' Shoes. Foot got sore midway (and was sore yesterday evening after walking/pushing the stroller around for 20 minutes in sandals), but was somewhat better by the end. Mildly sore this afternoon.
I think I'm supposed to have my HR at 135 or so for a level 2 run and I used an HR monitor. And what I thought was my 2 pace, my HR was sitting at the low 120's, so I picked it up to the next comfortable gear, and that was ~145. Keeping it in the range of 130-140 was very hard as my body really preferred a little faster than that, or a little slower than that.
Tomorrow I plan to hit the gym, and this weekend is a beach trip, so I'll just run ~30 minutes on the sand one day? Then this'll be a light week (it's about time...)
I think I'm supposed to have my HR at 135 or so for a level 2 run and I used an HR monitor. And what I thought was my 2 pace, my HR was sitting at the low 120's, so I picked it up to the next comfortable gear, and that was ~145. Keeping it in the range of 130-140 was very hard as my body really preferred a little faster than that, or a little slower than that.
Tomorrow I plan to hit the gym, and this weekend is a beach trip, so I'll just run ~30 minutes on the sand one day? Then this'll be a light week (it's about time...)
Wednesday Jul 23, 2003 #
Running (Warmup/cooldown) 8:00 [2] 0.8 mi (10:00 / mi)
Strength 20:00 [1]
Quads, hip, lots of ankle, a little back/arms
Tuesday Jul 22, 2003 #
Running (Warmup, cooldown and betw) 30:00 [2] 3.0 mi (10:00 / mi)
Grass. Foot barely noticable. ~80, sunny and very humid.
Running (Intervals - Grass) 14:30 [4] 3.0 km (4:50 / km) +30m 4:36 / km
Planned a new interval route (which I _may_ use again.) Fairly flat from apt. bldg. corner nearest pool entrance, Starting SW, then W, S, E to parallel with building end right near steep drop. I'll call it the KW-flat-1k. KW for KingsWood apartments, flat because it's mostly flat (probably 1% climb) and 1k because it seemed like it was about 1km long (although maybe a little longer.)
Times were: 2:33+2:25=4:58, 2:22+2:26=4:48, 2:24+2:17=4:41. Shorter 1/2s were apparently on 'down' direction. Descending interval again can be largely attributed to foot safety. (I wore O'shoes, w/Active Ankle, and it was all grass... so....)
Times were: 2:33+2:25=4:58, 2:22+2:26=4:48, 2:24+2:17=4:41. Shorter 1/2s were apparently on 'down' direction. Descending interval again can be largely attributed to foot safety. (I wore O'shoes, w/Active Ankle, and it was all grass... so....)
Monday Jul 21, 2003 #
Strength (Foot work) 5:00 [1]
Sunday Jul 20, 2003 #
Event: DVOA Long Champs
Running (Warmup & Cooldown) 6:00 [2] 0.6 mi (10:00 / mi)
Poor cooldown. And I suspect my warmup should be a little harder...
Orienteering (Race) 1:42:51 [4] 12.3 km (8:22 / km) +380m 7:15 / km
With 2 GU's and lots of water, I managed to keep up a reasonable pace the whole way, even pushing enough near the end to win one split, and be 5% back on the 2nd-last split. (Not bad with Sergei Z, Eddie, Randy & Mihai as competition...)
Probably about 5-7 minutes of errors, mostly at 2 controls in a row while trying to run away from Vadimas.
Foot injury pretty good through most of the run, and 24 hours later, it has only really hurt for ~10 minutes in the car on the way home.
Also got a deep blister on my R big toe as I had switched back to my new, spiked, shoes (although my heel survived.) When are these new shoes going to break in?
Probably about 5-7 minutes of errors, mostly at 2 controls in a row while trying to run away from Vadimas.
Foot injury pretty good through most of the run, and 24 hours later, it has only really hurt for ~10 minutes in the car on the way home.
Also got a deep blister on my R big toe as I had switched back to my new, spiked, shoes (although my heel survived.) When are these new shoes going to break in?
Thursday Jul 17, 2003 #
Running (Trails) 45:00 [2] 4.5 mi (10:00 / mi) +75m 9:30 / mi
slept:8.5
Had a hard time waking up this morning. Worked 1 hour, then went to run (on no breakfast) after 20 minutes started getting tired. At 30 minutes I was a little hungry, and really tired. I not only felt like walking, I felt like going back to sleep. Yuck.
Anyway, I walked and jogged back to the car, and have since eaten. Still really tired. Hopefully I'll wake up soon.
Anyway, I walked and jogged back to the car, and have since eaten. Still really tired. Hopefully I'll wake up soon.
Wednesday Jul 16, 2003 #
Running (Warmup & Cooldown) 10:00 [2] 1.0 mi (10:00 / mi) +25m 9:17 / mi
Strength (Gym & Foot Band) 15:00 [1]
Leg-only Gym workout & foot-band workout incl focus on R-foot eversion. Foot only very lightly sore.
Tuesday Jul 15, 2003 #
Running (Warmup & Cooldown) 15:00 [2] 1.25 mi (12:00 / mi)
Was planning to re-run Fatlands US Short Team Trials, but it was flooded so I bailed and did some trail intervals.
Orienteering 21:00 [4] 3.0 mi (7:00 / mi)
Started off with ~10 minutes of forest running, but the flooded terrain, and my lack of compass and ankle tape made that less interesting. So then I did ~650m sprints on a trail, up-down-up-down (probably <10m total el. change.)
3:14, 2:56, 2:44, 2:22.
Major increases in speed, as I was very slowly getting more confident in the speed my foot could push through these intervals. It felt a little weak/tingly once or twice during the intervals (and I would immediately ease off) and stretching immediately after the cooldown was a little sore, but it recovered well and was fine that afternoon, and the next day.
3:14, 2:56, 2:44, 2:22.
Major increases in speed, as I was very slowly getting more confident in the speed my foot could push through these intervals. It felt a little weak/tingly once or twice during the intervals (and I would immediately ease off) and stretching immediately after the cooldown was a little sore, but it recovered well and was fine that afternoon, and the next day.
Monday Jul 14, 2003 #
Strength (Foot band work) 5:00 [1]
Ankle work. Foot tired and okay. A few hours later, I walked 60 minutes (foot okay) rested 15 minutes, and walked 30 minutes, and at the end of all that, my foot got a little sore.
Sunday Jul 13, 2003 #
Running (Warmup) 3:00 [2] 0.3 mi (10:00 / mi)
slept:7.0
In O' shoes, foot did fine. Warmup was pretty spotty(arrived latish - overslept.)
Orienteering (Race) 2:58:45 [3] 18.0 km (9:56 / km) +440m 8:51 / km
Long race, 3-4 pace. Ate 3 GU's & had ~ 0.5 l water at each of 4 water stops & didn't slow _too_ much near the end, maybe 10-20% only, and really only the last 20 minutes (after the 15 minute medium green fight.) Foot did really well - only very lightly sore during race at last 2 minutes of 8 minute (rock) road run section. Fine now, for 5 hours after race with only some very minor soreness in the car and stiffness on cooldowns.
Running (Cooldown) 10:00 [2] 0.83 mi (12:03 / mi)
Two cooldowns. One 20 minutes after finish, one 4 hours later after drive home. Foot more or less fine (although I could tell it was different) in running shoe on these slow cooldowns. 2nd cooldown and stretch felt pretty good.
Saturday Jul 12, 2003 #
Running (Trails) 21:00 [2] 2.1 mi (10:00 / mi)
R-foot achy/sore on/off all morning/mid-day. Decided to try light run in O'shoes & Ankle brace as test for Tomorrow's 18km Hickory Goat. It seemed to warm up okay and wasn't bad during the run.
What is sore is more the tendon/muscle on the outside of the ankle (still low down near the base of the foot) more than the underside of the foot, which had been the big issue. Foot fine for ~2 hours after run and good stretching, but it's starting to get a little achy again. Especially the first few steps after sitting, like when I get up from this typing to go change laundry... Never got that bad all evening - probably 25% of level before run... Weird.
What is sore is more the tendon/muscle on the outside of the ankle (still low down near the base of the foot) more than the underside of the foot, which had been the big issue. Foot fine for ~2 hours after run and good stretching, but it's starting to get a little achy again. Especially the first few steps after sitting, like when I get up from this typing to go change laundry... Never got that bad all evening - probably 25% of level before run... Weird.
Thursday Jul 10, 2003 #
Running (Hashing) 40:00 [3] 4.1 mi (9:45 / mi)
Split btwn. 'light' pace, which was probably faster than the (2) I was aiming for & 4. Included some ~10 minutes of creek-bed rock running - nice!
Running (Hashing) 15:00 [4] 2.14 mi (7:01 / mi)
R-foot tweaked a little on and off while running. I ran in non-spiked O' shoes, w/o a brace. Not happy with how my foot did, but not really upset...
Wednesday Jul 9, 2003 #
Running (Warmup) 8:00 [2] 0.9 mi (8:53 / mi)
Strength (Leg & Foot Work) 10:00 [1]
Foot a little better today than yesterday, even during run and foot exercise (floor grabs and ankle presses), although I can feel it's tired this afternoon..
Tuesday Jul 8, 2003 #
Running (Dirt & Paved) 30:00 [2] 3.0 mi (10:00 / mi)
Felt tired and R-foot got a little sore on hard dirt/paved run in running shoes. Did some foot/ankle in-the-air work afterwards, and some stretching. Foot still sore in evening _only_ when I rotate my ankle around.
Monday Jul 7, 2003 #
Injury Update
(rest day)
Resting today. Overall my foot improved noticably over the PNWOF week and even most of Colorado. It has been just a little sore walking around in the morning for the first minute or two, but then I have rarely felt it at all for the rest of the day. Yesterday, after the longest O' day with lots of very fast downhill, I felt a little soreness in the late afternoon in the airport. I did a little extra stretching and that didn't seem to help immediately. An hour later all pain disappeared again.
Sunday Jul 6, 2003 #
Running (Warmup) 5:00 [3] 0.6 mi (8:20 / mi)
Orienteering (Race) 1:38:45 [4] 11.8 km (8:22 / km) +600m 6:40 / km
Hard to keep moving full pace, esp. flat/uphill. Downhills were awesome, and 'down-ups' through many ~1 contour reentrants required substantial strength. Fell twice (on fast downhill runs...) but didn't get banged up much.
Wednesday Jul 2, 2003 #
Running (Warmup) 2:00 [3]
Not enough
Orienteering (Race) 59:45 [4] 8.0 km (7:28 / km) +250m 6:28 / km
Co. 5-day Chase (missed Prologue). Very clean and pushed hard, winner (Eric) was 51:??, and this was probably my best result of the week (although Day 3 wasn't bad either.)
Tuesday Jul 1, 2003 #
Running 42:00 [2] 4.2 mi (10:00 / mi)
2+ Trail Out & Back w/Scott