Training Log Archive: DWildfogelIn the 7 days ending Jul 29, 2017:
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Saturday Jul 29, 2017 #
Note
(injured)
Drove to San Rafael to meet L at Michelle and Andy's.
Friday Jul 28, 2017 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
Physical therapy 1:20:00 [3]
Four days worth of doing exercises for my right arch, spread out during the days.
7 AM
Running (Easy distance minus) 24:50 [3] 2.0 mi (12:25 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain. Jeep trail next door (which is quite sandy now, not quite like running through the forest like it was in the winter).
Out be before breakfast, already over 80 degrees, but it was pleasant running in the forest.
Pain in my right heel is a bit less than it's been, so try jogging slowly, and by the end I was close to actual running. The roughness of the surface was bothersome, didn't at all feel fluid, but it was really nice to be able to get in a run.
Splits are for 2 laps at a time (0.4 mi):
530, 458, 456, 449, 435
NOTE: In the afternoon, my heel was really stiff. Rolling it on the ma roller really helped.
[Easy distance minus]
Out be before breakfast, already over 80 degrees, but it was pleasant running in the forest.
Pain in my right heel is a bit less than it's been, so try jogging slowly, and by the end I was close to actual running. The roughness of the surface was bothersome, didn't at all feel fluid, but it was really nice to be able to get in a run.
Splits are for 2 laps at a time (0.4 mi):
530, 458, 456, 449, 435
NOTE: In the afternoon, my heel was really stiff. Rolling it on the ma roller really helped.
[Easy distance minus]
Walking warm up/down 3:56 [2] 0.2 mi (19:40 / mi)
shoes: Kayano 20 Blue
Warm up by walking a lap briskly.
Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Kayano 20 Blue
Cool down on the horseshoe in the shade.
Added a few leg strength exercises afterwards.
Added a few leg strength exercises afterwards.
5 PM
Strength exercises 35:00 [4]
Full sets of theraband interleaved with core. 8 bar dips. Adductors. Just a bit of glutes (no band). Weights, with 25 lbs (though dropped to 15 for last two sets of military presses). Also a bit of kettle bell squats and two sets of toe raisers. Good workout.
[Strength exercises]
[Strength exercises]
Thursday Jul 27, 2017 #
6 PM
Walking 20:00 [2] 0.6 mi (33:19 / mi) +35m 28:13 / mi
(injured) shoes: Kayano 20 Blue
Laid low today as far as exercise because both body and spirit were tired. PF was not feeling too bad, though, so went for a moderate walk before dinner: one lap around the jeep trail next door, then a loop on the trail behind the house. Seemed like even going uphill didn't hurt too much.
Later though, heel was sore, so maybe the uphill was the culprit.
Later though, heel was sore, so maybe the uphill was the culprit.
Wednesday Jul 26, 2017 #
7 AM
Walking 15:00 [2] 0.4 mi (37:29 / mi) +35m 29:29 / mi
shoes: Kayano 20 Blue
Before breakfast. Walk the loop behind the house.
12 PM
Physical therapy 1:00:00 [4]
(injured)
At Kevin's. Another half hour of painful deep tissue massage, followed by balance exercises.
Had rushed over to take a cancelled appointment after having a consultation with Dr. Fantino about the proposed dental work for my mouth. She more or less agreed, which I found pretty depressing, which made it all the harder to withstand the deep tissue massage.
Later in the day, we heard from the water quality lab that we have bacteria in our water. This was quite a disconcerting day.
Had rushed over to take a cancelled appointment after having a consultation with Dr. Fantino about the proposed dental work for my mouth. She more or less agreed, which I found pretty depressing, which made it all the harder to withstand the deep tissue massage.
Later in the day, we heard from the water quality lab that we have bacteria in our water. This was quite a disconcerting day.
Strength exercises 6:00 [3]
(injured)
JCCLG. By the time I got here I was really hungry and my mood was worsening. Should've just gone out to lunch, but wanted to workout on the elliptical machine while I was down here. However, my legs were mighty tired from yesterday's workout, and in my mood I couldn't deal with the boredom, so stopped after 6 minutes.
Tuesday Jul 25, 2017 #
5 PM
Strength exercises 50:00 [4]
(injured)
Oracle gym. Pushed everything. 3 sets, nearly full reps and weights. Plus did some glue exercises and kettle bell squats and toe raisers. Also worked in two short sessions on an elliptical machine: 3 minutes, then 5 minutes. This is somewhat close to running with no impact on my plantar fasciitis, so I'm thinking I should try to do a lot more of that - found it incredibly boring, though.
[Strength exercises]
[Strength exercises]
Monday Jul 24, 2017 #
11 AM
Walking 17:40 [2] 1.0 mi (17:40 / mi)
(injured) shoes: Kayano 20 Blue
Local terrain, Jeep trail next door. Temp around 60 with a cool breeze (a welcome relief).
Walked the first two laps, then for the last 3 alternated short jogs (~30m) with walks. This morning heel felt quite good, but trying to jog on it did not feel good.
Splits are for 2 laps at a time (0.4 mi) except the last one:
806, 635, 258
Walked the first two laps, then for the last 3 alternated short jogs (~30m) with walks. This morning heel felt quite good, but trying to jog on it did not feel good.
Splits are for 2 laps at a time (0.4 mi) except the last one:
806, 635, 258
Leg strengthening 24:00 [4]
Bridge pulses 3 x 24 (16 for last set) (done in the morning)
Kettle bell squats 3x 8 with 15 lbs
Step ups: 3 x 12 each leg, 4 lb weight
Monster walk: 3x10steps, each direction (yellow Thera-ring for first set, green for rest)
Walk with yellow Thera-ring, 2 mins
Toe raisers squeezing ball between heels 3 x 10
BOSU balance soft side, 2 x each leg, 45 secs
[Leg strengthening]
Kettle bell squats 3x 8 with 15 lbs
Step ups: 3 x 12 each leg, 4 lb weight
Monster walk: 3x10steps, each direction (yellow Thera-ring for first set, green for rest)
Walk with yellow Thera-ring, 2 mins
Toe raisers squeezing ball between heels 3 x 10
BOSU balance soft side, 2 x each leg, 45 secs
[Leg strengthening]
6 PM
Physical therapy 5:00 [3]
Some of the glute exercises. Want to get back into these, did just 20 secs twice for each of: clam shells, scissors, squats, fire hydrant - all with the yellow Thera-ring.
10 PM
Physical therapy 15:00 [3]
The foot exercises for plantar fasciitis. Didn't use the green Thera-ring because I think it was the cause of significant soreness in my shin when I tried to drive yesterday.
Sunday Jul 23, 2017 #
9 AM
Walking 3:50:00 [3] 8.6 mi (26:45 / mi) +600m 21:59 / mi
(injured) shoes: Kayano 20 Blue
Big Basin. Hike to Berry Creek Falls and back. Struggled with the plantar fasciitis on my right heel. Used hiking poles, couldn't push off my right foot. Towards the end, right knee and calf were wearing out.
910am Leave the usual orienteering parking lot
1020 Skyline to Sea Trail junction with Timms Trail
1100 Viewing platform at Berry Creek Falls
1135 After lunch, start heading back
1215 Skyline to Sea Trail junction with Timms Trail
135 Arrive back at the car
So, round trip, exclusive of lunch break, was 3 hr 50m. Best I've ever done is 3 hr 1m.
910am Leave the usual orienteering parking lot
1020 Skyline to Sea Trail junction with Timms Trail
1100 Viewing platform at Berry Creek Falls
1135 After lunch, start heading back
1215 Skyline to Sea Trail junction with Timms Trail
135 Arrive back at the car
So, round trip, exclusive of lunch break, was 3 hr 50m. Best I've ever done is 3 hr 1m.
10 PM
Physical therapy 15:00 [2]
Exercises for PF in right foot. Done several times during the day.