Training Log Archive: WyattIn the 7 days ending Jul 13, 2003:
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Sunday Jul 13, 2003 #
Running (Warmup) 3:00 [2] 0.3 mi (10:00 / mi)
slept:7.0
In O' shoes, foot did fine. Warmup was pretty spotty(arrived latish - overslept.)
Orienteering (Race) 2:58:45 [3] 18.0 km (9:56 / km) +440m 8:51 / km
Long race, 3-4 pace. Ate 3 GU's & had ~ 0.5 l water at each of 4 water stops & didn't slow _too_ much near the end, maybe 10-20% only, and really only the last 20 minutes (after the 15 minute medium green fight.) Foot did really well - only very lightly sore during race at last 2 minutes of 8 minute (rock) road run section. Fine now, for 5 hours after race with only some very minor soreness in the car and stiffness on cooldowns.
Running (Cooldown) 10:00 [2] 0.83 mi (12:03 / mi)
Two cooldowns. One 20 minutes after finish, one 4 hours later after drive home. Foot more or less fine (although I could tell it was different) in running shoe on these slow cooldowns. 2nd cooldown and stretch felt pretty good.
Saturday Jul 12, 2003 #
Running (Trails) 21:00 [2] 2.1 mi (10:00 / mi)
R-foot achy/sore on/off all morning/mid-day. Decided to try light run in O'shoes & Ankle brace as test for Tomorrow's 18km Hickory Goat. It seemed to warm up okay and wasn't bad during the run.
What is sore is more the tendon/muscle on the outside of the ankle (still low down near the base of the foot) more than the underside of the foot, which had been the big issue. Foot fine for ~2 hours after run and good stretching, but it's starting to get a little achy again. Especially the first few steps after sitting, like when I get up from this typing to go change laundry... Never got that bad all evening - probably 25% of level before run... Weird.
What is sore is more the tendon/muscle on the outside of the ankle (still low down near the base of the foot) more than the underside of the foot, which had been the big issue. Foot fine for ~2 hours after run and good stretching, but it's starting to get a little achy again. Especially the first few steps after sitting, like when I get up from this typing to go change laundry... Never got that bad all evening - probably 25% of level before run... Weird.
Thursday Jul 10, 2003 #
Running (Hashing) 40:00 [3] 4.1 mi (9:45 / mi)
Split btwn. 'light' pace, which was probably faster than the (2) I was aiming for & 4. Included some ~10 minutes of creek-bed rock running - nice!
Running (Hashing) 15:00 [4] 2.14 mi (7:01 / mi)
R-foot tweaked a little on and off while running. I ran in non-spiked O' shoes, w/o a brace. Not happy with how my foot did, but not really upset...
Wednesday Jul 9, 2003 #
Running (Warmup) 8:00 [2] 0.9 mi (8:53 / mi)
Strength (Leg & Foot Work) 10:00 [1]
Foot a little better today than yesterday, even during run and foot exercise (floor grabs and ankle presses), although I can feel it's tired this afternoon..
Tuesday Jul 8, 2003 #
Running (Dirt & Paved) 30:00 [2] 3.0 mi (10:00 / mi)
Felt tired and R-foot got a little sore on hard dirt/paved run in running shoes. Did some foot/ankle in-the-air work afterwards, and some stretching. Foot still sore in evening _only_ when I rotate my ankle around.
Monday Jul 7, 2003 #
Injury Update
(rest day)
Resting today. Overall my foot improved noticably over the PNWOF week and even most of Colorado. It has been just a little sore walking around in the morning for the first minute or two, but then I have rarely felt it at all for the rest of the day. Yesterday, after the longest O' day with lots of very fast downhill, I felt a little soreness in the late afternoon in the airport. I did a little extra stretching and that didn't seem to help immediately. An hour later all pain disappeared again.