Training Log Archive: Wyatt

Too hot for a warmup as the limiting factor on this RF 95-100 deg day was going to be overheating.

Format of 2x 20 minute races added up suited me fine, though despite running in shorts, carrying ice in a cooler for before/between/after the loops, and consuming 4 Excedrin in the hours after the race, I was still fighting a mild migraine for many hours that evening.

Navigation was really sloppy with ~4x 1 minute errors - that really won't cut it with Vadim running as fast as me now, Clem not having slowed much, and both of them only making 1 minute of errors...

And on top of that, I had download issues - going straight from finish to download, hearing the beep, and then not waiting for splits as I would sweat them to pieces. And as the finish/download crew was busy hounding someone who'd forgot to punch the finish, I didn't get any verbal confirmation either, so I walked away thinking I'd see my result posted later. Apparently the download hadn't worked somehow - maybe they were in some odd mode. I guess I can download _before_ I clear and check at the next event (which I'm co-CS'ing) to read the epunch then, if it becomes an issue. Currently it's not, because the course isn't being ranked, though I may still download so I can compare splits and see which mistakes were most expensive, and focus on them. Gotta to that if I want to beat Vadim (& Magnus, & Clem, & Jenni - yikes) for the cup this year.

Actually, I wonder, if Jenni wins the rankings outright (maybe not this year, but if she gets to training, then next year it's even more plausible), will she get her name on both cups - e.g. is it 'overall' and 'women's' cup's, or Men's and Women's cups? I'm thinking people normall separate it as Men's/Women's, but if you look at a different angle - age - I think we do let people win both the Jr. & overall title if they so deserve it.

C • And now they've gone and ranked it 6

32 situps... kinda weak, hence this is probably a good thing to be doing
Plus DT twice this AM on R-leg. Was pretty sore getting out of the car after driving back from the run, but has been better since then. Everything's a little stiff/sore after a long run, but since the R-hamstring is strarting from mildly sore, it's a lot worse. Was little sore during the last 30 minutes of the run, getting hard (due to threat of pain) to drag it over obstacles on the trail run portion.

7am @ Betzwood with FastTracks. Ran with Keith most of the way out to Indian Head, and turned around from there. Great to have water/gatorade stops thanks to FastTracks, and it was quite hot by 9:15am when we were done, so the early start was worth the difficulty in me waking up :)

Mostly paved, with Keith pushing us sub-5-minute km's for 2nd quarter of the run, but me dropping toward 7min/km in the trails at the end, esp. as my R-hamstring started getting more sore.

10pm, to local dirt track, did some laps. RF still 93 deg, and was totally soaked after the 30 minutes, despite running shirtless at night...

Non-hilly local trail run, with 4th & 6h km's aimed for a ~60minute race pace - light test of R hamstring, which survived - sore before and after, but nothing that DT and tape wouldn't suppress.

Early morning 'just get out there' run on a busy work & work-travel day. Having run at least 2 miles every day for 250 days straight, and not wanting to break that streak just because of laziness is a required motivator to get me out the door on days like this.

Planned strength set:
Revising the current strength set: (time recorded is only active exercise part) - based on 4/19 visit with Valerie Brill

- At least once a day: (Val says twice...)
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side
- Do the active stretch lunge, both sides twice, esp. focussed on R-hip-flexor
- Do the active stretch IT cross-leg squats
- Static Stretch R-IT, try to twist R foot out a bit less than the 45 deg I have done for the past few years
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 60 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating to exhaustion (pushing hard enough on each s.t. ~20 is exhaustion...)

For:
- (R) IT + inside of knee (fighting rare compression pain & IT@knee/hip/back pain)
- (R) Hip flexor (rarely sore at this point)
- (L) Hamstring (minor) & (R) Hamstring (tweaked in early June)
(R) Foot: (preventative at this point)

Also, I try to sit with knees forward and feet out to right (esp. R-foot) even though it feels relatively awkward vs. the opposite & I try to sleep on sides with L-knee skewed forward a bit to stretch R-IT, possibly w/pillow separating hips.

C • pillow. 1

Rancho in the evening after a long day of work. Got dark, but had headlamp at the end. Had to hold it in hand, as the lack of shadow-perspective when on head made running downhill on a rooty/rocky trail too treacherous. Saw people up until 8:43 on the trails, with sunset around 8:30. Got back to an empty parking lot at 9:10pm, to find two police cars with lights flashing surrounding my car. Apparently the park closed at 9pm, and they take that quite seriously. Talked my way out of a ticket, as I was a visitor to the area, and many locals were clearly violating the 'closes at sunset' rule that I had see posted, and the cops understood that I clearly hadn't meant to cause trouble... Apparently I had missed where some other sign where they'd said "closes at 9pm and we mean it..."

- Wyatt

Rancho in the evening after a long day of travel