Training Log Archive: WyattIn the 7 days ending Mar 12, 2012:
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Monday Mar 12, 2012 #
Running intervals 1:09:30 11.7 km (5:56 / km) +250m 5:22 / km
shoes: R-NB 461 Black # 2
To RiteAid and back, then taped ankle, the to VF park to repeatedly do a paved+trail run loop on the S-side of Mt. Joy. Ran up on the mostly paved part, at L4 pace, then down on the trail. Happy to reach L4 pace on pavement (at least uphill - flat may be harder due to higher impact - certainly downhill wouldn't be easy). L4-uphill, L2-downhill is currently plausible for pavement and easy trails. Still a ways from L4-orienteering... strength restoration, and low-pain range of motion are both still needed.
Unfortunately, the R-hip-flexor, which had been pain-free through most of this, reminded me during this L4 effort that it's not fully healed either.
Unfortunately, the R-hip-flexor, which had been pain-free through most of this, reminded me during this L4 effort that it's not fully healed either.
Sunday Mar 11, 2012 #
Running 35:00 3.8 km (9:13 / km) +80m 8:20 / km
shoes: O-Icebug Sisu 10.5
R-Ankle-taped shadow jog behind AJ, who had a solid (winning of ~22 folks) Yellow run on his first orienteering race of the season. He was still wishing he hadn't made the 5-6 minutes of mistakes (biggest being 1:30), as a good orienteering should. :)
Ankle held up okay, but twice 'ouch' on rocks. No setback damage though.
Ankle held up okay, but twice 'ouch' on rocks. No setback damage though.
Running 1:00:07 [2] 8.07 km (7:27 / km) +150m 6:49 / km
shoes: O-Icebug Sisu 10.5
With my ankle all taped up, a beautiful day, and others happy out in the woods, I did a trail run on the Horseshoe trail from Scott's run lake out to a western bend of the Horseshoe trail, extending the portion of the trail I've run on at some point from the Valley Forge Park start, through the west end of the Scott's run lake dam.
Had to slow a bit in the rockier areas, but more or less maintained L2 effort on this trail run
Had to slow a bit in the rockier areas, but more or less maintained L2 effort on this trail run
Saturday Mar 10, 2012 #
Running 56:49 9.36 km (6:04 / km) +180m 5:32 / km
shoes: R-NB 461 Black # 2
A careful Mt. Joy, then Valley Creek run w/Magnus. Nervous, but no twist, I think I should tape R-ankle when trail running for a few weeks...
Friday Mar 9, 2012 #
Running 28:45 5.13 km (5:36 / km)
After a 6:25 1st km warm up period, rest of splits were 5:20-5:50 - ankle is getting to the point where it's almost not limiting to L2 speed, on pavement. L4 in the forest (race pace orienteering) is likely still a ways away though - upcoming ankle recovery goals:
3/23 - Jr. Training - able to jog around and train jr's (L2 in forest)
4/13 - US TT - L4/5 in forest needed
Seems plausible, if I keep working on rehab, and don't re-injure. I bought 16 rolls of sports tape 3/12 to help prevent re-injury :)
3/23 - Jr. Training - able to jog around and train jr's (L2 in forest)
4/13 - US TT - L4/5 in forest needed
Seems plausible, if I keep working on rehab, and don't re-injure. I bought 16 rolls of sports tape 3/12 to help prevent re-injury :)
Thursday Mar 8, 2012 #
Running 22:00 [2] 3.4 km (6:28 / km)
shoes: R-NB 461 Black
Back home after CA travel, jogging out to find the family walking back from Wilson Park on a ~60 degree early March day (ave. high is 46). Then a loop with AJ.
Wednesday Mar 7, 2012 #
Running 20:47 3.33 km (6:14 / km) +5m 6:12 / km
shoes: R-NB 461 Black # 2
Late evening run near the hotel (back and forth 150m under street lights.. ) after visiting Jorian & family.
Ankle continues to improve, getting to the point where it still hurts as I run, but I'm almost limp free, and a broke the 6min/km barrier on my fastest km... :)
Ankle continues to improve, getting to the point where it still hurts as I run, but I'm almost limp free, and a broke the 6min/km barrier on my fastest km... :)
Tuesday Mar 6, 2012 #
Running 38:00 5.85 km (6:30 / km)
shoes: R-NB 461 Black # 2
Late eve. post-work run started SE then looping to Lawrence, around the train tracks and past the high school. Yet another post injury 1km PR of 6:22 for 1km, mid run.