Training Log Archive: WyattIn the 7 days ending Nov 6, 2005:
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Sunday Nov 6, 2005 #
Event: HVO/DVOA Dual Meet
Orienteering race 55:30 [4] 7.0 km (7:56 / km) +140m 7:12 / km
shoes: O-Black/Green VJ Spikes
Another crappy result. Fine navigation, and almost 10% behind Clem again, 5% behind Vadim & Greg B.
This time I felt I was running hard, but that feeling was mostly based on my stomach feeling terrible the whole way. And it felt bad on the warmup.
I blame this on:
?
This time I felt I was running hard, but that feeling was mostly based on my stomach feeling terrible the whole way. And it felt bad on the warmup.
I blame this on:
- Overstrong gatorade - didn't drink much of this, but after a cup or two in the hour or so before the start, my stomach wasn't happy. I think I'm off Gatorade until further notice. Water and GU... and maybe some light gookinaid or somehting. BTW, I didn't make it overstrong on purpose - I think I just mixed the powder wrong or something.
- Bad breakfast. A bagel with butter (fine) followed by helping the kids with a Sausage McMuffin with Egg, and some extra eggs, and biscuits. I think it's bagels and Oatmeal only next week.
- Some mild stomach bug. Look bad in my log and you'll see that my stomach was upset (felt overfull) during my run on Friday morning, and while it was fine during yesterday's intervals, it was off afterwards.
?
Running warm up/down 15:00 [3] 1.6 mi (9:22 / mi)
shoes: O-Black/Green VJ Spikes
Warmup consisted of a little running, then a little laying down so my stomach would feel better, then a little running. See the race entry. On a positive note, I just realized I was a minute faster than I thought, because I started my watch a minute early in case the start crew wasn't paying close attention (which it turns out they weren't.) We'll find out in 5 days if I can eat right, and/or if I have other issues with speed this month.
Saturday Nov 5, 2005 #
Orienteering intervals (Compass Sprints) 48:00 [4] ** 10.0 km (4:48 / km) +250m 4:16 / km
spiked:230/240c slept:8.5 shoes: R-Reebok White/Gray/Red
~20x12 = 240 rough bearing legs in a (mowed) field at VF Mt. Joy w/Vadim & Angelica. Angelica only did ~half or less as Oriana was a little lonely (A. decided to leave AJ with the neighbor so Ori' had no playmate.)
Shoes: Chose to wear good 'ol shoes due to right forefoot soreness - foot was fine during run, came back mildly in evening. Still only minor concern.
Stomach: A little odd/poor in the evening. Maybe it's got some minor issue that explains yesterday's discontent too? Or perhaps the combination of (one) beer, (three) diet pepsi's and Excedrin (plus some normal food) was poor
Shoes: Chose to wear good 'ol shoes due to right forefoot soreness - foot was fine during run, came back mildly in evening. Still only minor concern.
Stomach: A little odd/poor in the evening. Maybe it's got some minor issue that explains yesterday's discontent too? Or perhaps the combination of (one) beer, (three) diet pepsi's and Excedrin (plus some normal food) was poor
Strength (Mostly Ankle) 5:00 [1]
Some ankle work, not great though. I really need to get a wobble board or something so I get the really tired so I know they got a good workout - something that most of what I do doesn't seem to help on. I have done toe pulls (against a band, toward the knee) and that's seemed to work pretty well at the front of the foot (which is most of the ankle muscles that were damaged.) But this doesn't work the side. When I've used the same band for the side, the workout doesn't seem as good for the ankle muscles, and the outside edge of the foot often gets sore.
I wonder if the forefoot soreness has anything to do with all the ankle (and thus foot, to some exent) exercise I've been doing to restore my ankle strength?
I wonder if the forefoot soreness has anything to do with all the ankle (and thus foot, to some exent) exercise I've been doing to restore my ankle strength?
Note
Vadim asked about my recent time trial results. I've got this for last winter:
http://www.attackpoint.org/viewlog.jsp/user_68/per...
and this from July (in the heat)
http://www.attackpoint.org/viewlog.jsp/user_68/per...
I think I'm a little faster (1-2% ?) now than last winter. Not sure about vs. July.
Oh, and I didn't mention this, but I also try to follow z-man's advice (which maybe came from GregB in part?) about doing a few strides on days where I don't do intervals or a race. Usually I'll do these in the middle of my run - ~4x15 seconds. Not sure if this is enough, nor do I do it that consistently.
Also, I try to do some hip & ankle strength work on the same days as above, or, in some cases, almost every day. The hip work is required for me to hold off IT problems, and it's designed to help my ankle strength too. And the ankle work is fairly light typically, because harder stuff (with a band) has often threatened to cause issues on the sides of my foot (similar to what too me out for several months a few years ago.)
http://www.attackpoint.org/viewlog.jsp/user_68/per...
and this from July (in the heat)
http://www.attackpoint.org/viewlog.jsp/user_68/per...
I think I'm a little faster (1-2% ?) now than last winter. Not sure about vs. July.
Oh, and I didn't mention this, but I also try to follow z-man's advice (which maybe came from GregB in part?) about doing a few strides on days where I don't do intervals or a race. Usually I'll do these in the middle of my run - ~4x15 seconds. Not sure if this is enough, nor do I do it that consistently.
Also, I try to do some hip & ankle strength work on the same days as above, or, in some cases, almost every day. The hip work is required for me to hold off IT problems, and it's designed to help my ankle strength too. And the ankle work is fairly light typically, because harder stuff (with a band) has often threatened to cause issues on the sides of my foot (similar to what too me out for several months a few years ago.)
Friday Nov 4, 2005 #
Orienteering long (Fields, grass) 1:31:57 [2] ** 15.32 km (6:00 / km) +200m 5:38 / km
slept:6.5 shoes: O-Mixed purple & black
Long O' back and forth across the VF Mt. Joy map, ~2.5km legs. Mostly fields and mowed grasses, and a little forest on my route.
Intended to do 90 minutes - short long run due to Long O' taper. Stomach moderately unhappy after a 5-lemon-poppy-seed muffin breakfast. Rest of the family was okay, so ? Maybe not enough water in the morning?
Right forefoot, near middle toe connection has been a little sore since the eve. after the Wed. intervals (in the new shoes/really-old insoles?). Not too worried yet, but might want to swap the insoles, or run in my old shoes a bit more to see if shoes have anything to do with this.
Intended to do 90 minutes - short long run due to Long O' taper. Stomach moderately unhappy after a 5-lemon-poppy-seed muffin breakfast. Rest of the family was okay, so ? Maybe not enough water in the morning?
Right forefoot, near middle toe connection has been a little sore since the eve. after the Wed. intervals (in the new shoes/really-old insoles?). Not too worried yet, but might want to swap the insoles, or run in my old shoes a bit more to see if shoes have anything to do with this.
Orienteering intervals (2 strides on grass) 30 [5] 0.09 mi (5:33 / mi)
shoes: O-Mixed purple & black
Strength (Hip & extra ankle) 10:00 [1]
shoes: O-Mixed purple & black
A bunch of extra ankle work at the end - still just toe and side of foot raises while standing on (variously sloped) grass. No wobble board yet. I think what I'm doing is useful and it's pretty easy to do right at the end of a run. Still the soreness the night of the intervals was a clear sign that this isn't solid yet.
Thursday Nov 3, 2005 #
Running 39:41 [2] 4.41 mi (9:00 / mi)
ahr:140 shoes: R-Champion Grey/Orange
Neighborhood loop. Will do long run tomorrow.
Note
Training plan.
My general training plan for the last few months and next few is:
- Run/train 365 hours a year (up to ~320 or so in last 12 months, a PR)
- Run 8 hr/week (so when I get sick or injured or what not, I'll still hit the 365/yr goal.)
- Mo: 40 easy
- Tue: 80 total, incl. intervals (hills/track/terrain vary by week)
- Wed: 40 easy
- Thu: 2:30 long (in terrain is best)
- Fri: 40 easy + pliometrics, or sometimes a tempo run in terrain instead
- Sat: 40 easy
- Sun: 80 race
Sometimes the Tue/Wed workouts swap (to meet up w/Fast Tracks - although their next workout is next week, when I'll be tapering.)
My general training plan for the last few months and next few is:
- Run/train 365 hours a year (up to ~320 or so in last 12 months, a PR)
- Run 8 hr/week (so when I get sick or injured or what not, I'll still hit the 365/yr goal.)
- Mo: 40 easy
- Tue: 80 total, incl. intervals (hills/track/terrain vary by week)
- Wed: 40 easy
- Thu: 2:30 long (in terrain is best)
- Fri: 40 easy + pliometrics, or sometimes a tempo run in terrain instead
- Sat: 40 easy
- Sun: 80 race
Sometimes the Tue/Wed workouts swap (to meet up w/Fast Tracks - although their next workout is next week, when I'll be tapering.)
Note
I just noticed my recent ankle injury matches the Feb. 14th fall injury, w.r.t. the location near the Achilles tendon that was sore. I should probably do more to restrengthen that...
Wednesday Nov 2, 2005 #
Running warm up/down (Track) 35:00 [2] 3.89 mi (9:00 / mi)
shoes: R-Champion Grey/Orange
Tweaked my R-ankle a bit just after the warmup while walking down a dark briary hillside looking for a 'rest area'. Light careful step on a bad rock or something in the dark and it tweaked both the front and back sore spots again. Hammer is right - I need to keep up the serious rehab, adding a wobble-board too, to get this O'strong again.
Running intervals (Track) 13:57 [4] 4.0 km (3:29 / km)
shoes: R-Champion Grey/Orange
Kept on the track today due to ankle tweak and darkness on the grass. I may do that more often just to get so real max-speed work in.
400m, 800m, 1200m, 800m, 800m - w/400m jog rest
40+41 = 1:21
43+41+43+42 = 2:48
44+45+44+44+44+43 = 4:24
43+41+40+40 = 2:44
41+41+40+38 = 2:40
400m, 800m, 1200m, 800m, 800m - w/400m jog rest
40+41 = 1:21
43+41+43+42 = 2:48
44+45+44+44+44+43 = 4:24
43+41+40+40 = 2:44
41+41+40+38 = 2:40
Tuesday Nov 1, 2005 #
Orienteering (Grass, trails) 1:27:40 [2] ** 15.4 km (5:42 / km) +150m 5:26 / km
ahr:152 max:160 shoes: R-Champion Grey/Orange
2+ effort - didn't feel much harder than my normal slacker 2- effort (HR~135-140), despite high-ish HR & good pace - I think because I was looking at a map.
Preprinted and took along this map
Preprinted and took along this map
Strength (Hip & extra Ankle) 7:00 [1]
shoes: R-Champion Grey/Orange
Monday Oct 31, 2005 #
Strength (Hip & Ankle) 5:00 [1]
shoes: R-Champion Grey/Orange
Running (Grass, Trails) 35:00 [2] 3.2 mi (10:56 / mi) +40m 10:32 / mi
shoes: R-Champion Grey/Orange