Training Log Archive: Traut

too sore and banged up to try a run today. The way I have been feeling, that is probably good. Went for a walk at North park for an hour. Knee didn't feel great.

stretching and rolling. Step-downs and directional single-leg squats.

Tried a "getting to know you" ride again. Didn't feel great, but did decide to do a few hills. The roads had dried since some rain this morning, but coming down Walter hill apparently the shade changed that. After having my worst fall on a run on Friday I had my first real bike crash. Coming around the bend the wheel skidded out from under me. I went down pretty hard. The 15-year old shoes ripped apart and I had to have Gail come and pick me up. I am fine. Lots of road rash all down my right side. Matches the trail rash from Friday on my left.

planned a a trail run up through the cyclocross course I saw set up this morning. Knee was a mess and when it ended up the race was happening, I had no problem stopping to watch. I knew that this was a run that was not supposed to be happening and the race was a gift that got me to stopped. I walked most of the way back.

Haven't been on the bike much at all and felt like getting back. Only had a few minutes so it was a short ride, but that was probably about right. I felt OK in my eccentric/ concentric foot-strike, but on top of the ridge my right calf tightened up and going up Brown rd. my back started to hurt which continued on through the next morning.


strava: http://www.strava.com/activities/206402766

Speed 17.2mi/h

Garmin: http://connect.garmin.com/activity/610851346

Event: NAOC2014 (North American Champs/Ottawa O-Fest)
 

Not a bad run, certainly from a pace point of view, but it had some issues. The whole run was not as smooth or fluid as Wednesday and during middle few miles I was over-striding on uphills to the point I felt a bit of a "pull" in my right knee!!! Not good. I was able to get form back, but was obviously loosing focus on it quickly. I was also feeling acidosis (and my heart rate was at least a little more elevated to correspond to that) which speaks to fact that my form was not really that smooth and efficient. The last thing was at about 4.5 miles I went down pretty hard. I was going downhill and apparently able to run with some speed (that is a good thing- I don't think I have been able to run downhill with that kind of speed...) because I fell with a lot of speed... I hit a tree that I kind of was OK with as I figured I could use it to stop my fall. I had too much speed and bounced off the tree and hit the ground a few more steps down the trail. I had clearly lost focus again. When I am running with a good foot-strike I can read the fall and it isn't such a shock. I was running quick though and I did feel good in my foot-strike. An up and down run. I did get up from my run pretty quickly, but the right knee was tender the rest of the run.

Strava: http://www.strava.com/activities/205783907

Garmin: http://connect.garmin.com/activity/609769651


Avg Run Cadence: 179 spm
Max Run Cadence: 234 spm
Avg Vertical Oscillation: 9.6 cm
Avg Ground Contact Time: 221 ms
Avg Stride Length: 1.18 m

aqua-jog. Felt great form in beginning.. glutes and foot-strike were firing. But as it has been, I lost to the tension in my calves and feet and lost form toward end. Made it 40 minutes before it felt deconstructive.

5 mile trail run in a familiar but great fall foliage run at North Park. I didn't think I would feel good at all. My knee felt tremendously vulnerable the entire run. I started off very slow, but form and eccentric/ concentric foot-strike started falling into place and I found a nice efficient stride with my hips up over my foot-strike. Around 3 miles I started to struggle to keep my foot-strike good, but I was able to with focus. Edema was up, but my knee felt best at the end of the run, so that was good.


Strava: http://www.strava.com/activities/205038816

Garmin: http://connect.garmin.com/activity/608546043

Avg Run Cadence: 176 spm
Max Run Cadence: 255 spm
Avg Vertical Oscillation: 9.8 cm
Avg Ground Contact Time: 237 ms
Avg Stride Length: 1.10 m

stretching and l. Step-downs and calf raises