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Training Log Archive: chino

In the 7 days ending Sep 16, 2017:

activity # timemileskm+ft
  Trail Run4 4:12:17 28.48(8:51) 45.83(5:30) 3013
  Bouldering1 1:18:00
  Road Run1 53:16 6.05(8:48) 9.74(5:28) 263
  Total6 6:23:33 34.53 55.57 3276
averages - sleep:8.2 weight:136lbs

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Saturday Sep 16, 2017 #

Note
slept:9.0 weight:136.8lbs

9 AM

Trail Run (Horse Park) 34:16 [3] 4.2 mi (8:10 / mi) +58ft 8:03 / mi
shoes: Lime Ride 9

Easy and flat on soft surfaces. Cool temps and sun. Perfect. Foot felt good. A little bit of soreness but much better mobility. Threw in a few strides down to low-mid 6 mm pace. Homework and laziness on tap for the rest of the day.

Friday Sep 15, 2017 #

Note
slept:6.8 weight:135.4lbs

Didn't wear the sock last night. Pretty sure it's not PF. Foot is feeling ok though. Maybe make a DPM appt though. Easy jog after work if I can motivate.
4 PM

Trail Run (LCC Quarry Trail) 30:28 [3] 3.03 mi (10:03 / mi) +503ft 8:41 / mi
shoes: Saucony Ride 9

With B. Not a great easy shakeout route, which I quickly realized in the first few minutes. Oh well. I found some hallux rigidus stretches on youtube. I've did them twice in 90min before the run, and my foot already feels better?! Crazy. Legs felt ok. Just tired and stiff from so much sitting the past 2 days. Easy jog tmw. Race on Sunday.

Thursday Sep 14, 2017 #

Note
slept:8.0 weight:135.4lbs (rest day)

Work + school. Body feels decent after run yesterday. Foot is same, maybe a little better.

Wednesday Sep 13, 2017 #

Note
slept:7.7 weight:137.2lbs

4 PM

Trail Run (Church BST - Tempo) 1:03:08 [4] 7.15 mi (8:50 / mi) +679ft 8:06 / mi
shoes: Saucony Ride 9

22min wu
1.2mi T in 6:52, 81sec
2x .5mi T/ 1min jog in 3:32, 3:30
2.7mi cd w/ 4 x 30/30 strides

Drank 8oz water. Decent legs but pretty hot so high RPE. Last workout before SUN race. Off tmw, possible jog Fri, Easy 4 on Sat.

Rt foot is doing ok. Felt it less on the run today. I think it's getting better. It'll just take time.

Tuesday Sep 12, 2017 #

Note
slept:8.0 weight:135.6lbs

Sock night 2. Underfoot is still tender (same), but doesn't hurt to walk. ART and heat last night.
4 PM

Bouldering (Gym- Sandy) 1:18:00 [4]
shoes: Scarpa Vapor V

Decent sesh. Finally sent the hard black v5. Flashed another 5. Sent an old v6. Tried some 7s, an 8, and a 9. Ended with 8 sets on the HB 10:5 duty cycle, plus 1 set of shoulder fly to front, curls, and db chest press to cool down.

I taped my rt arch originally, which was making my foot feel hot. I took the tape off, and my foot felt awesome in the climbing shoe. During one of my periods of rest, my foot felt more flexible and w/out pain than it's felt in weeks. So weird.

Monday Sep 11, 2017 #

Note
slept:8.1 weight:136lbs

Foot feels better this AM. Wore the strassborg sock all night. Last night I did the knife ART on my calf three different "sets" of 20 sec or so each, which felt like it was working out some tightness/ knots. Then, I alternated heat on the calf and the foot to get some blood flow going.

I think working on the calf made a big difference, maybe the sock. Idk. Psyched for some progress less than 24 hours after a 2 hour run.
4 PM

Road Run 53:16 [3] 6.05 mi (8:48 / mi) +263ft 8:27 / mi
shoes: Lime Ride 9

Slow and hot AF rd jog. Forecast shows cooler temps soon. Foot a little sore, but my mind believes I'm on the mend. 6x 30/30 in the last mile. Good to move and breathe but pretty miserable jog. Didn't want to drive anywhere and/ or go too high or hilly.

Sunday Sep 10, 2017 #

Note
slept:10.0 weight:135.8lbs

9 AM

Trail Run (Church BST- Corner Canyon) 2:04:25 [3] 14.1 mi (8:49 / mi) +1773ft 7:53 / mi
shoes: Blue Ride 9

2 gels, 16oz water. Decent run. Legs tired last few miles. Too light this morning. Foot did fine. I could feel it, but it felt flexible and fine (for being not fine). I even landed on a rock on my rt arch at mi 11.5, and it didn't hurt. So, that's good I guess.

Unless my foot explodes, I'll race next weekend. I'll try to run at least 3 more times this week and keep it flat, easy, off-road, no more than 5 miles probably. Climb once on Tues w/ the kids.

I brought the avg pace down 17sec per mile in the last 2.5 miles. Overall, the effort was easy. I picked it up the last few miles though. Last .7mi was a cooldown in the p-lot.

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