Training Log Archive: DWildfogel

The usual weekly accumulation of morning exercises: stretching, strength and balance. None of the latter two in Idaho.

Armstrong Redwoods. After driving up to the cabin and lunch at Himalayan restaurant in Sebastopol.

Local terrain. Jeep trail next door. Before breakfast.

Splits are for 2 laps at a time (0.4 mi):
449, 426, 419, 407, 344

Felt pretty easy.

[Easy distance]

Cool down

Kevin. Treatment for plantar fasciitis. Some very painful deep tissue massage. Learned some new exercises for my foot: arch raising, toe yoga, scooping.

US Middle Champs. Dutch Lake, near Stanley, ID. With all 70+ runners on the shorter Brown, our Brown Z was only 1.7 km, 50m climb, 11 controls.

One of those crazy things: was running much better than yesterday, made a significant error on the way to #9, got to #9, went to punch, NO E-STICK :(

Felt really stupid, as for years I've been meaning to get a safety strap to attach the stick to my wrist. What a wasted opportunity.

My time is my estimate for #9. Tori passed me just as I was going into #7, so based on her clock time, my time at 7 was within a few seconds of 16:27, which was a little behind Sharon but ahead of everyone else. Through two different estimates (will fill in details later), I think my error on #9 was about 3 mins. Guess is that I might've finished in 2800 - 3000, which means highly likely I would've been second. Unfortunately, after years of taking splits despite the existence of punch, I recently decided to break the habit, so no self-timing. And my Garmin hasn't been working right, so didn't have that either.

Yesterday my strategy was to go slow and not make mistakes. I did go slow, but made mistakes anyway, and never took advantage of my running ability. So for today, I want to keep in mind to move fast when the opportunity was there, and I did do that, especially after #2.

1. Took my time, had to stop twice for several seconds to make sure I understood what I was seeing, but did run some. Followed a bearing for the first half of the leg. Made sure I got on the right side of the hill, then followed the veg boundary and nailed it.

2. Again rather cautious. Went through the right part of the (snow at the bottom) big depression, made sure to go up the correct reentrant, right to the saddle.

3. Across the big reentrant, then headed SW. Realized I was still in the extension of the big reentrant, and could see a lip up to my left, so went over that and right into the depression with the control.

4. Gaining confidence now. Headed for the little knoll on the spur pointing to the control, jogging at a pretty good clip. Spotted the knoll and saw George about to go over it. Sped up, passed him on the knoll, ran confidently down to the reentrant and the control. According to Winsplits, George arrived at this control at 10:09:48. Assuming my start time was 9:58:35 (I was a little slow punching the start control because I realized I had moved my watch to stopwatch mode, and most people punched the start around :30 after their listed start time), that means George arrived at an elapsed time of 11:13 for me. Hard to know how much I'd gotten ahead of him going down that hill, but figure my time here was very close to 11:00. Sharon was the leader at 8:37; Charlie, Chuck and Brian were all at 10:17. Rick McBee and Marg were in the 10:30's. Einar Vidal was 11:43.

5. Easy to read the contours on this leg. Stayed to the right of the hilltop, to the right of the spur, down into the depression, nailed it. Moving at a good clip. This was a very good leg.

6. Running on a bearing. Spotted the pond pretty quickly. Knew I had to go well left of it, but deadfall took me pretty close to it. So, took another bearing and pace counted. No bag when I'd gone far enough, but looked left and saw it about 30m away. Lost maybe :20.

7. Across the big reentrant on a bearing, looking for a little hill. Spotted it, headed up. Tori came by and went around it as I planned to, and when I did the depression and the control were indeed there. Figure I was around 1:30 for #5 (Charlie and Brian led with that; Harbuck was a second slower), around 2:30 on #6 (Ole was 1:46; Sharon, Rick and Einar were next, around 2:10, and I made a :20 error), and 1:30 on #7 (right with the three leaders), and that gives me 16:30 at this point. Tori's clock time was 10:14:58 and I was maybe :04 back, so that would give me a time of 16:27. Sharon was first at 14:19, Brian second at 16:44.

8. On a bearing, then contour along the hillside. Deadfall was bad, so climbed a little and it was able to run. Came to the nose of the spur, started to follow a bearing down, spotted the bag well ahead. A good leg. **Believe I was in first place at this point, overall on Brown.

More to come...

I spent 15 minutes looking for my stick before trudging to #10-11-F. Then Charlie and Chuck, bless their hearts, volunteered to go back out with me and look some more, so we climbed up, went as far back as #8, then forward again. Plus, it was a long walk from parking to and from the start/finish, so my time and distance for this session was probably even more.

Brown Z long - Splits

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

In the morning, heel felt pretty decent. Jogged a few steps, and running seemed possible, but thought I should give it an extra day's rest.

In the evening, however, my heel was quite sore, and in a new spot: laterally across the front of the heel, sort of closing the horseshoe shape where it had been sore before.

Reading about it, it seems almost certain to be Plantar Fasciitis. Ice and ibuprofen. Should I risk running on it at the US Champs in one week?

The usual weekly accumulation of morning exercises.

Heel is not as sore as yesterday, but still much more sore than it has been.

Local terrain. Sunny, low 70's, light breeze. Good conditions as almost the entire run was in the shade.

Run with the Gold Rush Hills Long map from 2009. Very challenging to read it without slowing down.

Warm up on old jeep trail loop: 454, 432 Tot: 926

To woods loop start: 33

Forest running:
5 x [1 x house + [2 x woods loop]]: 515, 519, 512, 511, 502 Tot: 2600

Tried to run at a modest pace but was still pretty tired by the end.

[Orienteering Forest running w/map]

Cool down:

315 recovery jog in the yard (in the shade)
130 walk, stretch
832 two horseshoes + :20 on jeep trail (.5 miles)

Bottom of my right heel has been bothering me for two or three months, getting progressively worse, albeit slowly. Usually sore later in the day after I run, noticeable only when I stand up after sitting for a while, then sore the next morning when I get out of bed, then fine after that.

Today about half hour after running it felt really sore, and that has continued through the evening. Plus it's sore even when I'm not standing on it. I sure hope this feels a whole lot better tomorrow.

Local terrain. Had intended to run before lunch, but a jet lag nap prevented that. By late afternoon, the fog was gone and it wasn't so cold.

Felt surprisingly good. Got close to O2 debt by the time I start the forest loops, so had to push to keep the pace.

Finally dug out the Boise St map from 2009, and read that while running.

Warm up on old jeep trail next door, reading map for most of it: 456, 432, 417 Tot 1346

Continue to forest loop start (fire hydrant): 30

Forest loop: 3 x [1 x house followed by (2 x forest)]: 445, 437, 437 Tot 1400 (had to ease off a bit on the last one, and no more map reading)

[Orienteering Forest running w/map]

Cool down

115 walk in yard
245 recovery jog in yard
130 walk, stretch
835 jog 4 "horseshoes" on jeep trail, plus 15 secs, for half a mile

Windy and foggy out. Feeling rather jet lagged despite a good night's sleep. So, didn't do much in terms of physical activity.

After driving to Trieste yesterday and then flying to Amsterdam via Munich, stayed at the Airport Sheraton and left early this morning for the long flight home.

Vizinada, Croatia. Get out early to beat the heat again. Rough night, didn't feel so great, just tried to get something in.

Start at end of driveway
628 beginning of dirt road tog
231, 434 before long downhill this time
401 back to junction with other dirt road
241 north but not as far **actually did this after going S
222 back to junction
243 south to intersection with small trail on left
211 back to junction
213 back to main (paved) road
554 back to driveway

[Easy distance]

Cool down on villa property to get some shade.

A good bit of walking around the coastal town Rovinj. The stone pavement made my feet a bit sore.

Vizinada, Croatia. Get out early again to beat the heat, though 20 minutes later. Ran hard, pushing it from the beginning. Excellent run.

Start at end of driveway
610 beginning of dirt road
217, 509 after long downhill, when grassy road meets pavement
511 back to junction with other dirt road
227 south to intersection with small trail on left
159 back to junction
202 back to main (paved) road
527 back to driveway

[Easy distance]

Cool down
300 recovery jog
230 walk, stretch
800 jog

Casual walk on my own around Bajkini. Actually got a little lost trying to make a loop out of it. Eventually back tracked.

Vizinada, Croatia. Get out early to beat the heat. Very pleasant run, almost all on a dirt road I spotted yesterday. Distance is a guess, might have been a little longer as I got going pretty well after the first five minutes. Couple of good hills to go up and one section with a great view to the east.

Start at end of driveway
642 beginning of dirt road
837 after long downhill, when grassy road meets pavement
600 back to junction with other dirt road
327 north to stone wall near top of hill
303 back to junction
244 south to intersection with small trail on left
210 back to junction
215 back to main (paved) road
557 back to driveway
121 continue a bit further just to get over 42 minutes

[Easy distance]

Cool down

Bajkini, Vizinada, Croatia. Wanted to go for a jog, but by the time we got out it was late and hotel we just walked. Made a loop up to the church.

Early morning flight from Amsterdam to Trieste via Munich. Then drive to Croatia to the villa rented by our friends in Istria, just outside of the town of Vizinada. Spent about an hour in heavy traffic at the border crossing from Slovenia to Croatia.

Noordwijk, Netherlands. On the beach, with L. Run in sandals on nice firm sand, though tide was coming in and last few mins were in a little softer sand. Kinda stiff at first, and feeling affects of jet lag and huge dinner at Marcel's last night. Jog slowly for a minute or so, then start watch. Turn at 15:30, better pace coming back, 15:11 for slightly longer. Total 30:41, approx 3 miles. 4 min cool down, have to do a lot of walking in the shade of the hotel to cool off.

C • Netherlands! 4

Arrive in Amsterdam shortly after Noon after an overnight flight from SFO. Flight went well but my checked bag didn't make it from SF. (Didn't get it until the next afternoon.)