Training Log Archive: WyattIn the 31 days ending Oct 31, 2022:
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| 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 | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||||||
Monday Oct 31, 2022 #
Other Aerobic (Elliptical - Jog-length) 10:00 [2]
864 cal/hr, supposedly. HR in the 120's tho, so probably not.
Level 10, jog-length strides.
Level 10, jog-length strides.
Deep Water Running 20:00 [1]
Saturday Oct 29, 2022 #
Cycling 20:00 [2]
ahr:121
656 cal/hr,
Friday Oct 28, 2022 #
Other Aerobic (Elliptical, Diagonal) 10:00 [2]
82 cal, ~500 cal/hr - level 9, diagonal width minimum (1)
As of the evening, neither foot is flared up much at all - nice.
As of the evening, neither foot is flared up much at all - nice.
Swimming 18:20 [2] 1.0 km (18:20 / km)
Strength 8:00 [1]
Reasonable set of regular stretches, and the foot waddle 4 (no toes out) - after the swim & elliptical.
Thursday Oct 27, 2022 #
Cycling 20:00 [2]
720 cal/hr, reclined stationary bike, Precor
After this, and another day in NYC still with a modest amount of walking the foot had almost entirely recovered - faster than past flare ups - so maybe elliptical is okay after all, and the modest walking in NYC is okay (I definitely did a _bit_ less)
After this, and another day in NYC still with a modest amount of walking the foot had almost entirely recovered - faster than past flare ups - so maybe elliptical is okay after all, and the modest walking in NYC is okay (I definitely did a _bit_ less)
Strength 12:00 [1]
Full new set - after the bike
Wednesday Oct 26, 2022 #
Other Aerobic 10:00 [2]
5 * 5 minutes on an Elliptical
Plus lots of walking around NYC offices (21k steps) and limited stretching of the foot, and R-foot was fairly sore by evening.
Plus lots of walking around NYC offices (21k steps) and limited stretching of the foot, and R-foot was fairly sore by evening.
Strength 12:00 [1]
Full new set - intermixed in the elliptical
Tuesday Oct 25, 2022 #
Cycling 20:00 [2]
678 cal/hr, stationary bike
Monday Oct 24, 2022 #
Swimming 20:00 [2] 1.0 km (20:00 / km)
In the evening.
Visited the doc in the AM for my last ESWT and chat, and he suggested I lay off the running a bit longer, but still try elliptical for next 2 weeks, and then stair climber for 2 weeks, before trying to resume running for 2 weeks - and then I'lll see them in 6 weeks.
Visited the doc in the AM for my last ESWT and chat, and he suggested I lay off the running a bit longer, but still try elliptical for next 2 weeks, and then stair climber for 2 weeks, before trying to resume running for 2 weeks - and then I'lll see them in 6 weeks.
Sunday Oct 23, 2022 #
Cycling 20:00 [2]
690 cal/hr, Technogym stationary bike
Saturday Oct 22, 2022 #
Event: DVOA Green Lane Park
Running 5:30 [1] 0.7 km (7:51 / km) +15m 7:06 / km
11 * 30 second jogs, in the middle of the orienteering walk. Quite easy pace, on a timer to take 4:30 walking-pace 'rest' in between.
Not good. Very light running ramp back up experiment -> not ready yet. :/
Unfortunately, this seems to have flared up my feet almost as much as Pawtuckaway ~5(?) weeks ago.
Back to walking only, and if I go in the forest, a very light strolling pace.
I'd also like to get to the point where I can walk with no pain (which I reached on Mon/Tue this week), and where I don't need to wear the night boots - which is a hassle, and not something I'd like to have to sustain for an entire recovery ramp back up. I'm not sure how important those boots are, but I'll not risk not wearing them until my feet settle back down.
Feet had been better than in months on Mon/Tue. After the Wed & Fri runs it was no worse than last week (though I didn't wait a whole day after the Fri. run to be sure.)
Of note, I was on my feet for ~4 hours today, volunteering before going out on the orienteering, so that could've been a contributing factor (though my feet felt fine even at the end of all that standing.)
Not good. Very light running ramp back up experiment -> not ready yet. :/
Unfortunately, this seems to have flared up my feet almost as much as Pawtuckaway ~5(?) weeks ago.
Back to walking only, and if I go in the forest, a very light strolling pace.
I'd also like to get to the point where I can walk with no pain (which I reached on Mon/Tue this week), and where I don't need to wear the night boots - which is a hassle, and not something I'd like to have to sustain for an entire recovery ramp back up. I'm not sure how important those boots are, but I'll not risk not wearing them until my feet settle back down.
Feet had been better than in months on Mon/Tue. After the Wed & Fri runs it was no worse than last week (though I didn't wait a whole day after the Fri. run to be sure.)
Of note, I was on my feet for ~4 hours today, volunteering before going out on the orienteering, so that could've been a contributing factor (though my feet felt fine even at the end of all that standing.)
Friday Oct 21, 2022 #
Running 2:30 [1] 0.3 km (8:20 / km)
5*30 second jogs, with 4:30 walking in between, on the loop in VF Park
11 AM
Walking 54:08 3.03 km (17:51 / km) +54m 16:23 / km
ahr:104 max:138
Walking loop in VF Park
Thursday Oct 20, 2022 #
5 PM
Deep Water Running 20:10
ahr:93 max:115
Wednesday Oct 19, 2022 #
10 AM
Walking 21:05 [1] 1.3 km (16:13 / km) +10m 15:37 / km
ahr:84 max:150
12 PM
Running 1:00 [1] 0.13 km (8:00 / km)
4 * 15 seconds jogs in the middle of my walk on grass.
Doc recommended soft track, but I'm not sure if the rubber or cinder tracks nearby are nearly as soft as the grass, and the grass wasn't particularly bumpy.
Nothing bad as of the evening.
Doc recommended soft track, but I'm not sure if the rubber or cinder tracks nearby are nearly as soft as the grass, and the grass wasn't particularly bumpy.
Nothing bad as of the evening.
Tuesday Oct 18, 2022 #
7 PM
Strength 5:00 [1]
Just one set of waddle walks and foot stretches today.
Had a morning dentist visit with 2 fillings, and wasn't up for much after that.
Had a morning dentist visit with 2 fillings, and wasn't up for much after that.
Monday Oct 17, 2022 #
Deep Water Running 20:00 [2]
With minor floats.
Nervously excited being cleared to run (a teeny bit) starting on Wednesday - 30 minute walk, on a rubber track, with 15 second jogs every 5 minutes. Fingers crossed.
Completion of my 4th of 5 ESWT treatments on the R foot this AM. Also new this week, is the normal 'bruise' spot on the R foot is not hurting there any more.
Not sure how much of the past 2 days of feeling good is just time-passing, or the modest mix of foot strenth stuff that I changed up about a week ago, and/or the ESWT.
Fingers crossed for Wednesday's jog.
Nervously excited being cleared to run (a teeny bit) starting on Wednesday - 30 minute walk, on a rubber track, with 15 second jogs every 5 minutes. Fingers crossed.
Completion of my 4th of 5 ESWT treatments on the R foot this AM. Also new this week, is the normal 'bruise' spot on the R foot is not hurting there any more.
Not sure how much of the past 2 days of feeling good is just time-passing, or the modest mix of foot strenth stuff that I changed up about a week ago, and/or the ESWT.
Fingers crossed for Wednesday's jog.
Sunday Oct 16, 2022 #
Walking 1:07:00 [1] 4.0 km (16:45 / km) +100m 14:53 / km
New map DVOA Brown course. A bit of wobbly rockiness. Tried to keep it more of a stroll than a march. Kolya was 50, I was 67, so I think I managed that. Still non-trivial wobbles on the feet.
As of 8pm, both feet are still mostly okay. Not quite as good as last week when I did the White walk, as I'm currently not sure if they are worse for the walk, or not - vs. last week, I was pretty confident there was no change.
As of 8pm, both feet are still mostly okay. Not quite as good as last week when I did the White walk, as I'm currently not sure if they are worse for the walk, or not - vs. last week, I was pretty confident there was no change.
Saturday Oct 15, 2022 #
1 PM
Swimming 22:30 1.2 km (18:45 / km)
ahr:97 max:130
First day back in the pool in a week. Didn't have time for a full strength set after, just some waddle walks & foot streches.
4 PM
Walking 16:15 1.0 km (16:15 / km)
ahr:55 max:127
Walkin' around New Hope
Friday Oct 14, 2022 #
Note
Busy travel day. A bunch of walking around, including 20 minutes to/from lunch, and a bit of waddle-walk and toe stretching + ball while waiting for my plane.
Thursday Oct 13, 2022 #
Cycling 20:00 [2]
650 cal/hour
Strength 15:00 [1]
Full set
Wednesday Oct 12, 2022 #
Cycling 20:00 [2]
~680 cal/hr
Tuesday Oct 11, 2022 #
Walking 5:00 [1] 0.3 km (16:40 / km) +40m 10:00 / km
Some uphill walking on treadmill
Walking 5:00 [3] 0.4 km (12:30 / km)
Some walking outside on mulch
Strength 15:00 [1]
Most of the new set, but not all of it
Monday Oct 10, 2022 #
10 AM
Deep Water Running 20:09
ahr:98 max:116
Sunday Oct 9, 2022 #
Event: DVOA Hibernia County Park
9 AM
Walking 1:08:00 [1] 6.43 km (10:35 / km) +149m 9:29 / km
ahr:99 max:147
Walked White forward, shadowing Daniel Federov who ran away from me at the Start triangle. More or less as expected.
Unfortunately, he got lost looking for 3 (which was a follow-streamers through the forest leg) and I didn't know it, so I walked all the way to the finish, found he wasn't there, and then turned around to walk all the way back. Heard at the Start he was at the parking lot, and carried a table down...
That was about double the walking intended, but I did some of the foot stretches (toe - spread, big to up, and full foot curl) and some ball steps, and as of 4pm the feet aren't too bad. (Though the left foot is sore a bit walking, which isn't normally the case.)
Unfortunately, he got lost looking for 3 (which was a follow-streamers through the forest leg) and I didn't know it, so I walked all the way to the finish, found he wasn't there, and then turned around to walk all the way back. Heard at the Start he was at the parking lot, and carried a table down...
That was about double the walking intended, but I did some of the foot stretches (toe - spread, big to up, and full foot curl) and some ball steps, and as of 4pm the feet aren't too bad. (Though the left foot is sore a bit walking, which isn't normally the case.)
Saturday Oct 8, 2022 #
Note
From Tony Muffati's recommendation of this video, I should do more:
- Reverse foot stretch (the top of the foot) (arch crunch, stand with toes folded over and push down)
Also from that video, and advice from 2 runners (Natasha V. & Meg H.)
- I should strech the toes out wide - both stretching, and in footwear if possible.
I plan to update my L-foot work (in parallel with whatever Walsh wants on the R-foot) with a few of the recent video advices - esp.
- toes-up on wall stretch (no knee bend) - 3x/day, 10x3-sec pushes each side - the hard-ball rolls (from several people)
And heating of the feet at least daily for 10-20 minutes.
Merged into this doc
- Reverse foot stretch (the top of the foot) (arch crunch, stand with toes folded over and push down)
Also from that video, and advice from 2 runners (Natasha V. & Meg H.)
- I should strech the toes out wide - both stretching, and in footwear if possible.
I plan to update my L-foot work (in parallel with whatever Walsh wants on the R-foot) with a few of the recent video advices - esp.
- toes-up on wall stretch (no knee bend) - 3x/day, 10x3-sec pushes each side - the hard-ball rolls (from several people)
And heating of the feet at least daily for 10-20 minutes.
Merged into this doc
Walking 35:00 [1] 1.5 km (23:20 / km)
Very slow stroll through the forest to 2 model controls, and lots of wandering/standing around at the US Masters champs.
May shadow someone on White tomorrow, intentionally going slow (Daniel F. can run away from me if he wants...)
May shadow someone on White tomorrow, intentionally going slow (Daniel F. can run away from me if he wants...)
Strength 2:00 [1]
A few toe-ups on the L-foot today, and a waddle-walk before the wander to the model controls - but mostly did a bunch of streteches throughout the day.
Friday Oct 7, 2022 #
Deep Water Running 9:00 [2]
Strength 12:00 [2]
The regular set (4 floor ex., 15 e of the triple-bounce squats, arm-band-back & clock squats)
9 AM
Swimming 11:00 0.57 km (19:08 / km)
ahr:108 max:128
Thursday Oct 6, 2022 #
Cycling 20:00 [2]
ahr:135
Wednesday Oct 5, 2022 #
4 PM
Swimming 19:05 1.0 km (19:05 / km)
ahr:91 max:116
Tuesday Oct 4, 2022 #
Cycling 20:00 [2]
ahr:135
Monday Oct 3, 2022 #
3 PM
Swimming 20:10 [2] 1.0 km (20:10 / km)
ahr:89 max:114
Sunday Oct 2, 2022 #
Cycling 20:00 [2]
Saturday Oct 1, 2022 #
Deep Water Running 5:00 [1]
Cycling 15:00 [2]
Longest total cardio day in a lot time...
690 cal/hr
Also did 10 minutes of warm water bubbles on the feet today, after 20 minutes of hot water (tub) on the feet yesterday (per Friday advice.)
690 cal/hr
Also did 10 minutes of warm water bubbles on the feet today, after 20 minutes of hot water (tub) on the feet yesterday (per Friday advice.)
Strength 10:00 [1]
Full regular set & foot waddles, except no calf drops. And added some squats per Oriana. Gotta make a new list.
Ramping back up on the squats - I did them about a week ago 15 * 3-bounce like Oriana suggested, and then my inner hamstrings hurt for 4 days... I've restarted and am back up to 8 * 3-bounce today (hopefully tomorrow won't hurt too much ;)
Ramping back up on the squats - I did them about a week ago 15 * 3-bounce like Oriana suggested, and then my inner hamstrings hurt for 4 days... I've restarted and am back up to 8 * 3-bounce today (hopefully tomorrow won't hurt too much ;)
Note
At this point, tennis ball rolls (not too hard, but supposedly best to work with per 2 different recent recc's) don't hurt either foot.
L-foot doesn't really hurt at all, except maybe first steps after a very long sit.
R-foot still has a little bit of burning ongoing if I go for walk. Not bad, but not changed much from the state it was at where running would exacerbate things.
Both feet hurt to thumb pressure on the inside edge heel attachment area (a bit more inside than this.
L-foot doesn't really hurt at all, except maybe first steps after a very long sit.
R-foot still has a little bit of burning ongoing if I go for walk. Not bad, but not changed much from the state it was at where running would exacerbate things.
Both feet hurt to thumb pressure on the inside edge heel attachment area (a bit more inside than this.
Note
Adjusting the strength set yet again, after a sports Med & Acupunturist visit.
...
Short set - goal: 3x a day:
Long set - goal: once a day:
End of day
Dropped for now:
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.
- Deep Tissue - Tennis Ball on foot - rolling, and step pressure
Long set - goal: once a day:
- Stretch
- Standing calf/toe stretch - toes up on wall, lean in hips in, then knee in, 3x3-sec each side
- Active stretch inchworm (hamstrings, and feet/calves) (can insert pushups here) - with gently foot/calf stretches ~5x each
- Active stretch lunge, R/L/R, esp. focused on R-hip flexor
- Active IT cross-leg squats, incl. focus on R-inside-achilles
- Standing calf/toe stretch - toes up on wall, lean in hips in, then knee in, 3x3-sec each side
- 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 (nothing currently)
- Stand Strength
- 15x3-bounce squats
- 3x10 arms front, elastic band pull to arms side
- 50e Clock-squats
- 20e 1 leg balance, tilt to airplane, and back
- 15x3-bounce squats
- Deep Tissue - Tennis Ball on foot
End of day
- 20-min of feet soak in hot water
Dropped for now:
- (3x a day) 60b, then 60e Calf raises, with shoes back so only toes on platform - together, then work toward both legs up, 1 leg down
- (sitting) 50e arch crunches (rug-pull) with ~1 sec hold
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)
2 PM
Swimming 17:57 1.0 km (17:57 / km)
max:165
Freestyle 1km swim. Got HR up pushing esp. by the end. Was in a split lane for the start, and got competitive, and then the chance of breaking 18 helped.
200m splits:
3:28, 3:42, 3:43, 3:36, 3:26
Pace not miles away from the top of this chart, though a ways from the bottom...
200m splits:
3:28, 3:42, 3:43, 3:36, 3:26
Pace not miles away from the top of this chart, though a ways from the bottom...
