Training Log Archive: Wyatt

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.)

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 ;)

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.

Adjusting the strength set yet again, after a sports Med & Acupunturist visit.
...

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
    
  
  
• 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)
    
  
  
• 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
    
  
  
• 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)

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...

Did acupuncture for the first time. Focussed on the L-foot PF (that's not as bad as the R-foot.) I'm not a big fan of watching needles go into me, so I didn't look, except once what the doc asked me to look at something and that sucked - 5-10 needles just sticking out of one foot... And a similar number in a bunch of other random places.

Pain wasn't too bad. Some were almost painless. Most of them were like a rose thorn prick, and then faded to nothing a second later (much like the rose thorns we pull out hours to days after an orienteering race..)

And then I had to like there for 40 minutes, petrified of moving. Maybe I'll put on a podcast if I do this again. Which I've signed up for next Tuesday, and Friday... ?

With that many fresh, albeit small holes, I'd already decided to not swim, and the Acupuncturist said to take the whole day off, so I did.

Not sure if it did anything, but I've decided to be out of action for the 5 weeks of ESWT on my R-foot - with the earliest I try to (very slowly) ramp back up to some running now set for mid.-November - so I might as well try this too.

I'm not quite as committed to doing this for the whole 5 weeks as I am to the ESWT, but if I get used to the pin pricks, and 40 minutes of stillness, then maybe...

During OUSA AGM

1 full regular set at the gym

1 full regular set at the gym

1 full regular set at the gym

1 full regular set at the gym