Training Log Archive: DWildfogel

Event: 2017 Gold Rush Meet and USA SML Championships
 

The usual weekly accumulation of morning exercises. Tapered off on the strength exercises as the week progressed.

US Sprint Champs, Boise St campus. First overall on Brown.

Excellent run. Pushed it from the beginning, did a good job of maintaining focus over the last half as I was tiring. Slightly suboptimal route choices on #4 and #6, a moment of uncertainty approaching #3 caused me to slow down slightly, maybe 15 secs lost altogether from those three, otherwise about as good as I can do.

No problem at all with the plantar fasciitis, though later foot was sore.

Warm up

Cool down. Some of it with Anastasiya, then Aron joined us, and then Tori.

Brown sprint - Splits

Fly from Oakland to Boise with George and Leslie.

Later had dinner with G&L plus Charlie and Rhonda and Brian and Marg.

Local terrain. Jeep trail next door. Out a couple of minutes before 7 to beat the heat. (Slept out on the deck for the second night in a row, and got up at 5:30 due to the sunrise.)

Again did an ice massage before running. Heel felt fine the whole time.

Started with a walk/jog lap (not logged).

2 x (2laps) plus one lap: 427, 359, 153

No trouble running at that pretty good clip.

LATER: a little soreness in the heel after sitting for a while, but no real problem.

Spoke with my terrific PT, Kevin, who's on vacation. He said he saw no reason for me not to run the races this weekend.

[Easy distance]

Cool down on the horseshoe (shady part of the jeep trail loop).

Jog 2 horseshoes on the jeep trail next door, just to see how my foot felt. Felt fine.

Started doing ice massages on the bottom of my heel last night, and there is great improvement this morning. Also, got advice from Charlie regarding taping the arch, so did that, too, and made it more snug in the evening. Essentially pain free today.

Local terrain. Old jeep trail next door. The owners dragged the trail, and now it looks like a new jeep trail. Liked it better when it was a little rougher, but it's still fine.

Already 81 degrees when I got out at 7:15. But not too bad in the woods and the field was still in shade, so not bad there either.

With taping still on since last night, and having done an ice massage before hand, Plantar Fasciitis was not in evidence. Still, very cautious. Had to focus to be able to run normally (i.e., not favor that leg).

Walked one loop first (not logged), then ran a mile at more or less normal pace:

Splits are for 2 laps (0.4 mi), except the last was for one lap. (Actually, must have hit the wrong button for the second split, so I'm guessing a little.)

455, 429, 205

[Easy distance]

Cool down on jeep trail horseshoe.

Did some walking on the (hilly) trail behind the house, and that definitely aggravated the soreness in my heel. Really in a quandary now: should I not go to Idaho for the US Champs in less than a week?

C • US Champs 4