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Training Log Archive: Wyatt

In the 31 days ending Jul 31, 2022:

activity # timemileskm+m
  Running31 24:02:23 90.27(15:59) 145.27(9:56) 2098
  Strength2 37:30
  Total33 24:39:53 90.27 145.27 2098
  [1-5]33 22:50:38

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Sunday Jul 31, 2022 #

10 AM

Running 26:28 intensity: (10 @0) + (13 @1) + (13:50 @2) + (8:19 @3) + (3:56 @4) 3.0 km (8:49 / km) +15m 8:36 / km
ahr:148 max:168

Saturday Jul 30, 2022 #

4 AM

Running 13:30 intensity: (12:20 @1) + (1:10 @2) 1.59 km (8:31 / km) +25m 7:54 / km
ahr:118 max:129

Running 1:09:35 intensity: (15 @0) + (8:24 @1) + (24:20 @2) + (10:29 @3) + (22:11 @4) + (3:56 @5) 7.84 km (8:52 / km) +31m 8:42 / km
ahr:149 max:185

Friday Jul 29, 2022 #

Note

3x / day I'm doing the foot drills (funny walk) 80 steps of each, followed by stepping on the hard rubber bouncy ball (much like a squash ball) - and this seems to be helping.

Sleeping, I've got tight socks I often wear (though have to take them off sometimes), and I occasionally (start/end, sometimes when I wake) wrap the blanket around my feet in a way to pull the toes up and calf-stretched - which seems to help - getting out of bed in the morning is much better this week than last - somtimes it barely hurts at all more in the morning than it does generally.

Last week, if I sat for 1 hour at work, standing up was pretty sore. By today, I no longer dread standing after sitting. Feet are sometimes a bit more sore, but not much more than just walking.

Approximately 1x / day, I'm doing eccentric calf drops - on step, 2-legs up, 1-leg down) - about 20e on non-race days, 10-15e on race days.

On this 4th day of racing, I'm still being quite careful on not pushing - finish chute times have been terrible - I'm only passing people who walk. Everyone who runs passes me some quickly, some moderately. Am hitting about double Keegan's finish chute time.
3 AM

Running 41:05 intensity: (1:45 @1) + (12:39 @2) + (10:18 @3) + (14:57 @4) + (1:26 @5) 4.51 km (9:07 / km)
ahr:153 max:182

Thursday Jul 28, 2022 #

12 PM

Running 1:09:28 intensity: (22 @0) + (3:25 @1) + (36:15 @2) + (21:20 @3) + (8:06 @4) 8.05 km (8:38 / km) +32m 8:27 / km
ahr:146 max:167

Oringen Day 3 - feet both sore, but stable enough to shuffle along moderately, in forest that was quite soft more of the time and navigated well except for one 2.5 minute costly overshoot, and a 30-sec in circle offset just before - and landed just under 10 min/km :)

I think to recover, I'll need to find a Swedish marsh near my home to do my running on, as that's physically possible to run 2 miles in, get a fair workout, and not smash the feet much...

Wednesday Jul 27, 2022 #

5 PM

Running 27:24 intensity: (34 @1) + (6:53 @2) + (10:30 @3) + (9:27 @4) 3.01 km (9:07 / km) +67m 8:12 / km
ahr:153 max:167

Tuesday Jul 26, 2022 #

11 AM

Running 1:12:49 intensity: (10 @0) + (16 @1) + (11:36 @2) + (17:01 @3) + (39:08 @4) + (4:38 @5) 8.03 km (9:04 / km) +75m 8:40 / km
ahr:160 max:184

C • O-Ringen video 4

Monday Jul 25, 2022 #

Event: ORingen 2022
 
9 AM

Running 1:45:01 intensity: (33 @0) + (7:54 @1) + (37:59 @2) + (24:49 @3) + (33:12 @4) + (34 @5) 9.88 km (10:38 / km) +119m 10:02 / km
ahr:150 max:181

O-Ringen Warmup & Day 1.

After shuffling around painfully for a few days - e.g. 8:30/km pace for a run on urban park grass yesterday still being sore - I didn't know if I'd do more than walk this.

Had over 3km to the start to think about this, and practice running in the grass in tight O' shoes, and every gravel trail was bad. Rooty, muddy forest was better on the warmup.

Decided to try jogging the course slow, and made it carefully around - pleasantly surprised that the feet didn't get worse.

Open Swedish marshes - basically like running on a 1 foot thick sponge - was great. Pretty much zero pain on that.

Mossy forests were mixed, but still much better than pavement. Even with the occasional hard bang of the feet (though, due to toe-landing safety, only occasionally hard on the heel) this worked, and I shuffled through.

Over the following 3 race days, my feet somehow got slightly less bad - though I'm still quite foot-pain limited, not cardio tired at all.

Sunday Jul 24, 2022 #

9 PM

Running 26:38 intensity: (14 @0) + (17 @1) + (13:43 @2) + (8:48 @3) + (3:36 @4) 3.12 km (8:33 / km) +33m 8:07 / km
ahr:147 max:165

Saturday Jul 23, 2022 #

1 PM

Running 28:37 intensity: (10 @0) + (9 @1) + (8:45 @2) + (15:24 @3) + (4:09 @4) 3.46 km (8:17 / km) +31m 7:55 / km
ahr:152 max:171

Friday Jul 22, 2022 #

2 PM

Running 24:06 intensity: (6 @0) + (8 @1) + (5:03 @2) + (6:24 @3) + (11:35 @4) + (50 @5) 3.04 km (7:55 / km) +6m 7:51 / km
ahr:158 max:179

Thursday Jul 21, 2022 #

Event: DVOA Hibernia County Park
 
Event: Metrunner Stockholm City Race 2022
 
8 PM

Running 1:23:26 intensity: (18:43 @0) + (5:27 @1) + (15:14 @2) + (13:30 @3) + (16:19 @4) + (14:13 @5) 7.82 km (10:40 / km) +35m 10:26 / km
ahr:139 max:194

West London H3 run, recommended by Oriana. Took it quite slow, given it was paved, spending a lot of time on my toes a bunch to avoid heel landing pain (on both feet, esp. R) - and this was bad. Had to walk on/off by the end (with still sore heels.)

After this, walking around was pretty sore, and I wasn't sure I'd be able to run at all a Oringen. Very seriously considered ending my ~4,600 day running streak just to try and rest the feet over the days following this, but managed a painful box-checker each day.

Wednesday Jul 20, 2022 #

11 AM

Running 26:56 intensity: (1 @0) + (28 @1) + (4:49 @2) + (9:25 @3) + (9:09 @4) + (3:04 @5) 3.49 km (7:43 / km)
ahr:157 max:181

Tuesday Jul 19, 2022 #

4 PM

Running 31:39 intensity: (6 @0) + (12 @1) + (14:33 @2) + (4:26 @3) + (11:48 @4) + (34 @5) 4.17 km (7:36 / km) +15m 7:27 / km
ahr:152 max:176

Monday Jul 18, 2022 #

10 AM

Running 38:18 intensity: (20 @0) + (5:35 @1) + (18:53 @2) + (12:00 @3) + (1:30 @4) 3.24 km (11:49 / km) +153m 9:33 / km
ahr:140 max:162

Sunday Jul 17, 2022 #

6 PM

Running 16 [1] 0.02 km (15:41 / km)
ahr:108 max:109

8 PM

Running 30:44 intensity: (1:56 @1) + (7:47 @2) + (5:43 @3) + (15:18 @4) 3.24 km (9:30 / km) +120m 8:01 / km
ahr:154 max:174

Saturday Jul 16, 2022 #

10 AM

Running 1:31:50 intensity: (4:01 @0) + (1:15:36 @1) + (11:16 @2) + (57 @3) 7.23 km (12:43 / km) +159m 11:27 / km
ahr:112 max:143

Skipped the Long Final, and shadowed Oriana instead, so I wouldn't be tempted to push too hard on sore feet.

Running 6:23 intensity: (7 @0) + (6:15 @1) + (1 @3) 0.6 km (10:42 / km)
ahr:110 max:118

Friday Jul 15, 2022 #

11 AM

Running 20:02 intensity: (6:31 @0) + (12:23 @1) + (20 @2) + (48 @3) 1.39 km (14:23 / km) +23m 13:17 / km
ahr:101 max:127

Running 17:09 intensity: (3:47 @0) + (12:47 @1) + (35 @3) 1.79 km (9:34 / km)
ahr:105 max:124

Thursday Jul 14, 2022 #

10 AM

Running 1:46:25 intensity: (5:20 @0) + (1:04:03 @1) + (36:38 @2) + (24 @3) 9.15 km (11:38 / km) +210m 10:26 / km
ahr:119 max:150

Wednesday Jul 13, 2022 #

11 AM

Running 1:02:04 intensity: (14:21 @1) + (47:43 @2) 6.99 km (8:53 / km) +210m 7:43 / km
ahr:130 max:148

Forest Qualifier.

As of July 29th, this was my last more or less race pace run. R-foot taped well for the forest, it did okay.

Unfortunately I slide down a rock on my left foot at one point landing hard and pulling something in the foot about midway between the center of heel, and left edge of the foot. Apparently giving myself PF in my Left foot too now, as the symptoms (AM walking is hard/painful) was pretty distinctive.

Though L foot is definitely different from the R - they seem to take turns, e.g. week of July 25th, L foot was sore in the morning and more distinctly sharp, and R more so after walking/running around, and more generally heel pad area pain.

Tuesday Jul 12, 2022 #

12 PM

Running 1:07:53 intensity: (24:19 @0) + (34:23 @1) + (7:01 @2) + (2:10 @3) 4.66 km (14:34 / km) +116m 12:57 / km
ahr:103 max:150

Monday Jul 11, 2022 #

9 AM

Running 17:08 intensity: (45 @0) + (6:17 @1) + (10:01 @2) + (5 @3) 2.92 km (5:53 / km) +91m 5:05 / km
ahr:124 max:151

Sprint Final. Not great for my feet, and definitely not maxing out accordingly - a lot of careful landing on toes going down hills/stairs.

Sunday Jul 10, 2022 #

9 AM

Running 23:43 intensity: (20 @0) + (17:37 @1) + (5:46 @2) 2.69 km (8:49 / km) +93m 7:31 / km
ahr:119 max:142

Saturday Jul 9, 2022 #

11 AM

Running 19:43 intensity: (1:20 @0) + (11:55 @1) + (6:24 @2) + (4 @3) 2.56 km (7:42 / km) +31m 7:15 / km
ahr:120 max:135

Running 5:54 intensity: (17 @0) + (4:21 @1) + (1:16 @2) 0.84 km (7:02 / km) +2m 6:58 / km
ahr:119 max:130

Friday Jul 8, 2022 #

Event: WMOC 2022
 
7 PM

Running 35:59 intensity: (3:04 @0) + (27:10 @1) + (5:20 @2) + (25 @3) 3.88 km (9:17 / km) +80m 8:25 / km
ahr:112 max:135

Thursday Jul 7, 2022 #

1 PM

Running 23:56 intensity: (36 @0) + (18:33 @1) + (4:45 @2) + (2 @3) 3.36 km (7:07 / km) +14m 6:58 / km
ahr:118 max:137

Wednesday Jul 6, 2022 #

11 AM

Running 40:03 intensity: (2:30 @0) + (11:56 @1) + (24:57 @2) + (40 @3) 4.09 km (9:48 / km) +54m 9:12 / km
ahr:126 max:151

Tuesday Jul 5, 2022 #

Strength 30:00 [1]

Threw the book at my R-heel, and it was down to 0-0.5 bee-stings in the evening, and the following morning as I write this, which feels like an improvement

* Did ~4 of the Waddle walks spread through the day.
* Did (new) eccentric calf drops on 1-leg at a time (esp. R) with both legs getting me back up.
* Did a bit more rolling with the squash & golf balls, as well as some stepping
* Did one round of hot/cold
* Did two rounds of cold (step on ice pack)
* Ran slow, in different shoes - old style running shoes & arch (part of plan to rotate through different shoes a bit more)
* Wore the night splint (first time in a while - was just doing compression socks that work ok.
* Wore two Salon Pas stickers, including one wrapped well around the outside edge of the foot and up the side.

And made a podiatry appointment for my return in the likely event I still need it.
10 AM

Running 49:07 intensity: (10:01 @0) + (36:24 @1) + (1:59 @2) + (43 @3) 3.46 km (14:11 / km) +63m 13:00 / km
ahr:107 max:136

Monday Jul 4, 2022 #

1 PM

Running 1:14:31 intensity: (24:41 @0) + (29:04 @1) + (18:13 @2) + (2:33 @3) 4.95 km (15:04 / km) +100m 13:41 / km
ahr:109 max:157

Saturday Jul 2, 2022 #

Event: 5 Days of Italy
 
2 PM

Running 42:27 intensity: (13 @0) + (15:08 @1) + (26:54 @2) + (12 @3) 3.94 km (10:46 / km) +68m 9:55 / km
ahr:128 max:155

Friday Jul 1, 2022 #

Strength 7:30 [1]

1.5x the foot waddle. Doc sez 3x/day - maybe if I skip other stuff (and/or on the weekends?)
5 PM

Running 22:06 intensity: (13 @0) + (8 @1) + (21:18 @2) + (27 @3) 3.27 km (6:45 / km) +28m 6:28 / km
ahr:140 max:152

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