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Training Log Archive: Wyatt

In the 30 days ending Sep 30, 2006:

activity	#	time	miles		km		+m
Walking	13	10:40:47	32.76	(19:34)	52.72	(12:09)	258
Running	25	6:39:27	35.32	(11:18)	56.85	(7:02)	473
Orienteering	4	2:16:26	8.92	(15:17)	14.36	(9:30)	250
Strength	7	1:10:00
Total	29	20:46:40	77.0		123.93		981

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Saturday Sep 30, 2006 #

Note
(rest day)

Oriana's birthday party made for a busy day, and I hadn't rested in a while...

Friday Sep 29, 2006 #

Running (Grass, paved, trails) 41:26 [2] 6.0 km (6:54 / km) +50m 6:38 / km
shoes: O-Mixed purple & black

In freshly reglued old O' shoes, ran part of 5 mile loop. Much more than intended as I ran into MJ on the way and we ran a few miles together.

C • Take it easy :) Glad to see yo... 1

Running (Paved, night) 9:52 [2] 1.53 km (6:27 / km)
shoes: R-Reebok Light Blue

L-hamstring was 100% fine on this easy run. Right toe flexor was pretty sore but warmed up by the end. DT & iced it after, although I'm not the best at DT of the toe flexor yet.

Thursday Sep 28, 2006 #

Running 50:45 [2] 8.06 km (6:18 / km) +80m 6:00 / km
ahr:154 max:167 shoes: R-Reebok Light Blue

Ran the VF 5-mile loop for the first time since 12/17/05. Yay! Slower, but hey, that's okay for now. This even felt like it got harder, yet I got slower by the end...

Running 19:45 [2] 2.83 km (6:59 / km)
ahr:143 max:155 shoes: R-Reebok Light Blue

Easy evening loops. R-2nd-toe-flexor still sore. Hamstring behaving...

Wednesday Sep 27, 2006 #

Running 20:10 [2] 3.2 km (6:18 / km) +15m 6:09 / km
shoes: R-Reebok Light Blue

Out & back 1-mile on the grass next to the 1st mile of the 5-mile loop.

Running 16:42 [2] 2.48 km (6:44 / km)
shoes: R-Reebok Light Blue

2:30pm - only a few hours after the first workout...

Tuesday Sep 26, 2006 #

Running warm up/down 11:00 [2] 1.28 km (8:36 / km) +15m 8:07 / km
ahr:124 max:143 shoes: R-Reebok Light Blue

1st structured workout of this recovery. A pseudo-'tempo' run on the McKaig loop - not too hard, not too easy.

Running tempo 27:49 [3] 3.67 km (7:35 / km) +150m 6:18 / km
ahr:149 max:165 shoes: R-Reebok Light Blue

A tempo I could comfortably move with only the slightest of tweaks in the L-hamstring.

Running 19:00 [2] 3.0 km (6:20 / km) +36m 5:58 / km
shoes: R-Reebok Light Blue

9pm, paved around the block x6

McKaig 3.3km - Splits

Monday Sep 25, 2006 #

Running (Grass, paved) 22:00 [2] 3.0 km (7:20 / km) +30m 6:59 / km
shoes: R-Reebok Light Blue

Easy morning run, followed by some hip/ankle/back/arm strength work. Wonderful that my leg isn't blowing up... It's not perfect, but even the pain seems better than 2-3 weeks ago- only a light burn while sitting. Sometimes almost nothing while standing or jogging.

And I seem to be able to run on it. It's not feeling strong enough for me to feel comfortable running full speed, but if I can keep jogging for a while, and it then heals, that would be pretty nice.

C • Holy cow--are my eyes believin... 6

Strength 10:00 [1]

Misc. Strength work at the gym, incl. hip/ankle/back/arms/calves - I avoided the hamstrings on purpose.

Running (Paved w/jogging stroller) 17:31 [2] 2.19 km (8:00 / km)
ahr:133 max:157 shoes: R-Reebok Light Blue

Sunday Sep 24, 2006 #

Orienteering race 54:11 [3] 5.2 km (10:25 / km) +150m 9:06 / km
ahr:156 max:173 shoes: O' Black/Orange VJ Twisters

Leg felt fine so went way above plan and jogged a Brown course. Walked in the steep uphills and thick stuff, but never really walked because I was resting the hamstring - mostly trying to keep the intensity of hamstring usage consistently below hard.

Dist. from GPS

Saturday Sep 23, 2006 #

Event: CNYO A meet

Orienteering race 14:40 [3] 2.1 km (6:59 / km)
shoes: O-Black/Green VJ Spikes

Sprint O' in the morning, jogged the Orange-Green level Sprint, winning time was ~13:30, Clem accidentally ran it in 12 something (had intended to do the longer course.)

Orienteering 27:30 [3] 2.6 km (10:35 / km)
shoes: O' Black/Orange VJ Twisters

On-off (mostly on) jog of the same course Angelica ran in the morning in ~20 minutes. I went extra slow - notably slower than my morning pace/effort.

Sprint - Old Eyes - Splits

Friday Sep 22, 2006 #

Running 10:12 [2] 1.3 km (7:51 / km)
ahr:128 max:145

Short loop on Mt. Joy 2 min on/off

Thursday Sep 21, 2006 #

Running 9:03 [2] 1.25 km (7:14 / km)
ahr:136 max:151 shoes: R-Reebok Light Blue

Non-stop

Running (Grass, paved) 20:57 [2] 2.97 km (7:03 / km) +40m 6:37 / km
ahr:140 max:157 shoes: O-Black/Green VJ Spikes

O'Loop near home, 85% run, 15% walk

Wednesday Sep 20, 2006 #

Running 5:00 [1] 0.7 km (7:09 / km)
shoes: R-Reebok Light Blue

5x1 minute w/1-2 minute walks around the Phoenixville Y. They've got a decent sized property there.

Strength 10:00 [1]
shoes: R-Reebok Light Blue

A bunch of upper body stuff, some hip/ankle, quads, and light hamstring roll-off ball. Some of the worst burn I've had in the last few weeks has been in the hours & day after strength training, hence the slacking off on that aspect of my training.

I've also slacked off on the stretching, based on the premise that (a) I'm super limber & that doesn't help, and (b) there is little correlation (in my experience), or perhaps even negative correlation between running prowess & flexibility.

I"ve also slacked of the the DT work, and that's just lazy. I think I should do more of that, and possibly stretch as well as I'm not sure whether that helps or not and it may help...

Running 3:40 [2] 0.5 km (7:20 / km)
shoes: R-Reebok Light Blue

Walked before and did a short jog, then did this 0.5km non-stop. Oooh. Exciting.

C • Is your pineapple for rent? 4

Tuesday Sep 19, 2006 #

Running (Grass & Paved) 19:00 [2] 2.5 km (7:36 / km)
ahr:145 max:155 shoes: R-Reebok Light Blue

AM: 9x(2 min run, 1 min walk)... On the normal local O' loop.

Running (Paved) 9:15 [2] 1.01 km (9:10 / km) +10m 8:44 / km
ahr:133 max:144 shoes: R-Reebok Light Blue

9PM: Walk, then a full km non-stop. Super slow. Leg burning the next day, but hey, when doesn't it burn? At least it's not getting much worse.

Monday Sep 18, 2006 #

Running 5:53 [1] 0.9 km (6:32 / km)
shoes: R-Reebok Light Blue

Running 3:32 [2] 0.58 km (6:06 / km)
ahr:124 max:147 shoes: R-Reebok Light Blue

within 20 minutes of walking. Not logging the walking any more

Sunday Sep 17, 2006 #

Event: 2006 Sprint Series Finals

Orienteering 13:23 [4] **** 1.67 km (8:01 / km) +30m 7:21 / km
ahr:170 max:184 shoes: O-Black/Green VJ Spikes

Severe migraine & GI clearing in the morning, but recovered just in time to walk/jog (50% duty cycle, 1 min. on, 1 min. off) Clem's fine Sprint Series Final Round course.

Jogging portion. Didn't feel that hard, but HR suggests this was a 4. Probably I'm out of shape :) Or the HR was inflatted due to the morning's issues.

No significant technical mistakes - the walking portions helped with that & I needed to plan ahead during those to avoid getting behind in my nav. while jogging.

Orienteering 13:22 [2] 1.18 km (11:20 / km) +25m 10:15 / km
ahr:160 shoes: O-Black/Green VJ Spikes

Walking portion, 50% duty cycle didn't allow HR to drop much... It did drop to ~140 on two of the walks (probably downhill)

Running (Paved) 3:03 [1] 0.46 km (6:38 / km)
max:155 shoes: R-Reebok Light Blue

3x1 min with ~3min walking, in evening at home

Sprint FINAL - short - Splits

Saturday Sep 16, 2006 #

Event: 2006 Sprint Series Finals Festival

Orienteering (Forest) 13:20 [2] 1.61 km (8:17 / km) +45m 7:16 / km
ahr:115 max:150 shoes: O-Black/Green VJ Spikes

Course setting & then double-checking for the Hickory Run night O'. 14 sepearate little jogs over the course of 80 minutes.

C • Thanks! 2

Friday Sep 15, 2006 #

Running 10:21 [2] 1.31 km (7:54 / km) +10m 7:37 / km
ahr:132 max:151 shoes: R-Reebok Light Blue

2.5 min on/off, rain, trails

Thursday Sep 14, 2006 #

Running (Grass, paved) 3:40 [2] 0.51 km (7:11 / km)
max:144 shoes: R-Reebok Light Blue

Strength 10:00 [1]
shoes: R-Reebok Light Blue

Long PT set.

Wednesday Sep 13, 2006 #

Running (Grass, paved) 8:14 [2] 1.25 km (6:35 / km) +10m 6:20 / km
ahr:132 max:150 shoes: R-Reebok Light Blue

2+2+2+2, ~3min walking rests. at VF park SE ridgeline

Leg was a little more buring/pressure sensitivity while standing yesterday than I recall in the days before. And today I'm starting to get a little burn sitting, but then while I did 2-stretch sets (before & after) the run, I didn't ice it yet. Going to get some...

Walking 19:26 [1] 1.67 km (11:38 / km) +10m 11:18 / km
shoes: R-Reebok Light Blue

Tuesday Sep 12, 2006 #

Running 3:30 [2] 0.5 km (7:00 / km)
shoes: R-Reebok Light Blue

1+1+1 in the AM, then a little running chasing Oriana on her tricycle on repeated rolls down a "big" hill :)

Walking 40:00 [1] 3.48 km (11:30 / km)
shoes: R-Reebok Light Blue

AM & PM walking

Strength 10:00 [2]

Full set.

Monday Sep 11, 2006 #

Running (Grassy trails) 6:05 [2] 0.85 km (7:09 / km)
ahr:135 max:154 shoes: R-Reebok Light Blue

3x2min @ VF Park near MCHVF of next year?

C • What's a MCHVF? 14

Walking 40:00 [1] 3.64 km (10:59 / km)
shoes: R-Reebok Light Blue

AM (mixed w/run) & PM walks

Sunday Sep 10, 2006 #

Event: DVOA Sprint & Score O'

Running 2:00 [2] 0.17 km (11:46 / km) +5m 10:15 / km
shoes: R-Reebok Light Blue

2x1 minute during control pickup, trails, & grass

Walking 1:45:00 [1] **** 5.0 km (21:00 / km)
shoes: O-Mixed purple & black

Setup & pickup of the Sprint course. Pickup with AJ, Oriana & Michelle...

Saturday Sep 9, 2006 #

Running (Grass, Paved) 5:04 [2] 0.77 km (6:35 / km) +20m 5:49 / km
shoes: R-Reebok Light Blue

90+120+90, walking between

Walking (Grass, Paved) 23:21 [1] 1.95 km (11:58 / km)
shoes: R-Reebok Light Blue

Note

Pain: Apparently getting a little better. Still a bit of burn occasionally, but that's pretty rare. Mostly just the pressure sensitivity thing going on.

I have been slacking off the DT + stretch + ice the last few days - down to ~2x/day the last 2 days vs. 5x/day for most of Sept.

Friday Sep 8, 2006 #

Running 2:00 [1] 0.17 km (11:46 / km)
shoes: R-Reebok Light Blue

30+60+30, walking between

Walking 42:00 [1] 3.82 km (11:00 / km)
shoes: R-Reebok Light Blue

AM & PM walks

Strength 10:00 [1]

Long PT - hardest stuff was 15+10+5 2-leg-back-forth on ball, and same count of 1-leg bridges (same as 2 days ago)

Thursday Sep 7, 2006 #

Running 4:31 [2] 0.68 km (6:39 / km)
ahr:138 max:159 shoes: R-Reebok Light Blue

60+90+90

Walking 40:00 [1] 3.64 km (10:59 / km)
shoes: R-Reebok Light Blue

AM & PM walking

Wednesday Sep 6, 2006 #

Running 1:00 [2] 0.09 km (11:07 / km)

30+30

Walking 40:00 [1] 3.64 mi (10:59 / mi)
shoes: R-Reebok Light Blue

AM & PM walking

Strength 10:00 [1]

Long PT - hardest stuff was 15+10+5 2-leg-back-forth on ball, and same count of 1-leg bridges

Tuesday Sep 5, 2006 #

Running 3:00 [1] 0.45 km (6:40 / km)
shoes: R-Reebok Light Blue

Walking 40:00 [1] 3.64 mi (10:59 / mi)
shoes: R-Reebok Light Blue

AM & PM walking

Monday Sep 4, 2006 #

Walking 1:30:00 [1] 6.0 km (15:00 / km) +200m 12:51 / km

Morning 10min/km walk (2km)
Noonish 2.5mile, hilly hike with kids over Mt. Misery, with Oriana on back part time...

Running 1:06 [2] 0.17 km (6:28 / km)
shoes: R-Reebok Light Blue

30 + 30 during morning walk...

Pain: no worse, no better. A little burn while sitting, ranging from almost nothing to pressure annoyance to a little burn while standing/walking.

Strength 10:00 [1]

Long PT - hardest stuff was 12+8 2-leg-back-forth on ball, and similar # of 1-leg bridges

Sunday Sep 3, 2006 #

Running 2:11 [1] 0.34 km (6:25 / km) +2m 6:14 / km
ahr:110 max:139 shoes: R-Reebok Light Blue

30 + 1 + 30, with ~20 mintues of walkign

Walking 20:00 [1] 1.9 km (10:32 / km)
shoes: R-Reebok Light Blue

Walking between morning runs

Walking 1:00:00 [1] 2.0 km (30:00 / km)

Checking out the Sprint course at VF Fatlands

Saturday Sep 2, 2006 #

Walking 42:00 [1] 4.0 km (10:30 / km) +48m 9:54 / km
ahr:105 shoes: R-Reebok Light Blue

AM walk - leg doing better than yesterday despite the rain - only a little sore/burn this AM.
PM walk too.

Friday Sep 1, 2006 #

Note

Welcome to September.

The last month+ of strengthening & no running, initially showed promise in terms of tolerance of increasing levels of strength exercises. Unfortunately, this fell apart over the past two weeks with gradually increased inflamation and vastly lower no-pain strength thresholds then ended up with me unable to do even some things I could do months ago. The last two weeks did include the introduction of some fast and/or uphill walking, so unfortuantely, it's not completely clear whether the fast walking, or harder strength work (e.g. 1-legged on ball arches) caused the degradation.

It's a little hard to believe though that despite fairly high strength levels as of two weeks ago, I couldn't do walking. Especially when, as of 3 months ago, when doing a lot less easier strength work, I was able to ramp up to 5x5 minutes of running w/o issues.

So the strength treatment attempt is done for now, and I'm switching to a slow ramp up in running, and less strength.

Rather than 2x/day of strength, I'll be doing every-other-day what I was doing as of yesterday for a while.

C • X-training options 2

Walking 20:00 [1] 2.0 km (10:00 / km)
shoes: R-Reebok White/Gray/Red

Walk, 1st 500m w/Oriana who ran 90% of it for a total time of ~5:00... Cute.

Walking 19:00 [1] 1.9 km (10:00 / km)
shoes: R-Reebok White/Gray/Red

AM Walk, with two little runs at ~5 and ~10 minutes.

Running 1:10 [2] 0.18 km (6:29 / km)
shoes: R-Reebok White/Gray/Red

30 sec + 36 sec... No real pain during, a little burn a few hours later, but that was no worse than the day before, and was quelled by ice & DT.

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