Training Archive: WyattIn the 31 days ending 2005-10-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||||||||||||
Monday Oct 31 | ||
| Strength (Hip & Ankle) 5:00 [1] | |
| shoes: R-Champion Grey/Orange | ||
| Running (Grass, Trails) 35:00 [2] 3.2 mi (10:56 / mi) +40m 10:32 / mi | |
| shoes: R-Champion Grey/Orange | ||
Sunday Oct 30 | ||
| Running warm up/down (Grass loops) 6:00 [2] 0.67 mi (8:57 / mi) | |
| shoes: O' Black/Orange VJ Twisters | ||
| Orienteering race 41:04 [4] 6.5 km (6:19 / km) +150m 5:40 / km | |
| shoes: O' Black/Orange VJ Twisters | ||
| Race at Washington's Crossing. A little disappointing, because I got beat by Clem by 3 minutes, and I thought I had a pretty solid run. Certainly no major mistakes. A few things cost me 5-15 seconds each, but I suspect that only accounts for < 2 minutes. And it sounds like Clem was no more clean than that.
So either I was technically slow, physically not pushing it, or physically slow. 1) I wasn't technically as clean as I could have been. The 'flow' was a little choppy with several moderately confused stops to look at the map. But those were generally 5-sec. or so, and with a few minor map issues, were par for the course. 2) I don't think I was pushing physically as hard as I could - I really wasn't that tired when I was done, nor did my lungs ever really scream at me - like they do in a 5 or 10k - mostly I think I was just having a problem keeping myself at a true race pace. I think I need to run a road or trail race head to head to remind myself of what it feels like to actually push hard for a race length effort. And I'd also like to race something head-to-head with Clem in DVOA-ish terrain. E.g. re-run the Wash Xing course again, as intervals, starting each control at the same time, and see how he moves through briar and other stuff. I have found that actually watching someone move through terrain is quite useful because you can see right where you lose time, e.g. where you are hestitating to get through or around something that they just bash on through... ? 3) I also might be slower than Clem now. He has been training pretty consistently since ~April, and he's been faster than me in the past. Still, I'm going to pursue option 2 before deciding this is the case. (And meanwhile, I'll keep up all the normal training stuff to keep the raw-fitness category as high as possible.) | ||
Red - Splits | ||
Saturday Oct 29 | ||
| Running 40:00 [2] 4.0 mi (10:00 / mi) | |
| shoes: R-Champion Grey/Orange | ||
| Loop in the grass & forest near home, incl. loops around the new park. | ||
| Running intervals (Strides on grass) 1:13 [5] 0.4 km (3:02 / km) | |
| shoes: R-Champion Grey/Orange | ||
Friday Oct 28 | ||
| Orienteering tempo (Rerun) 54:00 [4] 7 km (7:43 / km) +200m 6:45 / km | |
| shoes: O-Black/Green VJ Spikes | ||
| Re-ran Warwick substantially slower than during the race. Not quite sure why, but I think I'm having can't-push-myself issues. See the 10/30 race entry. | ||
| Running warm up/down 12:00 [2] 1.2 mi (10:00 / mi) | |
| shoes: O-Black/Green VJ Spikes | ||
| Good warmup, quite cooldown. Pretty cold (~upper 30's) and I ran in a short-sleeve T-shirt - which was fine during the race but a bit nippy during the end of the warmup. | ||
Red - Splits | ||
Thursday Oct 27 | ||
| Running long (Road, trail) 1:58:04 [2] 17.92 km (6:35 / km) +200m 6:14 / km | |
| slept:7.5 shoes: R-Reebok White/Gray/Red | ||
| Out & back on this section of the Horseshoe Trail while AJ was at school. I think I'm going to have to stay closer to his school on Thu. long runs to keep them longer. | ||
| Strength (Hip & extra Ankle) 8:00 [1] | |
| shoes: R-Reebok White/Gray/Red | ||
| I might keep doing the extra-ankle work regularly... | ||
Wednesday Oct 26 | ||
| Strength (Hip & extra Ankle) 8:00 [1] | |
| shoes: R-Champion Grey/Orange | ||
| Running (Muddy grass & trails) 40:00 [2] 4.0 mi (10:00 / mi) | |
| shoes: R-Champion Grey/Orange | ||
| Boy did I get my new shoes muddy. | ||
Tuesday Oct 25 | ||
| Running intervals (Hill Grass/Trail) 13:38 [4] 2.3 km (5:56 / km) +272m 3:43 / km | |
| shoes: O-Mixed purple & black | ||
| Just a tad chillier than last week :) But dressed well and was fine once I started. VF Mt. Joy Cannon sign. Just did 4 as it's my first intervals since the ankle injury. I tied my PR on the 1st, and broke it on the last. Not super consistent, but a decent set.
3:20, 3:26, 3:36, 3:17 | ||
| Running warm up/down (Grass, trails) 51:10 [2] 4.65 mi (11:00 / mi) | |
| shoes: O-Mixed purple & black | ||
| Strength (Hip & extra Ankle) 8:00 [1] | |
VF-Joy Cannon Sign to Hilltop Lot - Splits | ||
VF-Joy Cannon Sign to Hilltop Lot - Splits | ||
VF-Joy Cannon Sign to Hilltop Lot - Splits | ||
VF-Joy Cannon Sign to Hilltop Lot - Splits | ||
Monday Oct 24 | ||
| Running (Forest, Grass) 31:46 [2] 3.5 mi (9:05 / mi) | |
| shoes: R-Champion Grey/Orange | ||
| A little cold for a t-shirt, and with no breakfast I was glad to see Angelica 2/3 of the way through for a ride to my car. | ||
| Strength (Hip & extra Ankle) 7:00 [1] | |
| shoes: R-Reebok White/Gray/Red | ||
| VF Mt. Joy after morning run | ||
Sunday Oct 23 | ||
| Running warm up/down 6:00 [2] 0.6 mi (10:00 / mi) +20m 9:03 / mi | |
| shoes: O' Black/Orange VJ Twisters | ||
| Ankle tape on both ankles, plus active ankle on right ankle. It felt pretty solid and may have saved a re-twist as there were a few rocks out there. By the end though it felt pretty good - enough that I think I'll just tape it next week. Dumb?
As for the race, Clem got me, but not by much, and it looks like I'm running fine - just had some lousy route choices, and was wimpy (appropriately cautious ?) on the downhills. | ||
| Orienteering race 1:06:00 [4] *** 7.75 km (8:31 / km) +330m 7:01 / km | |
| shoes: R-Reebok White/Gray/Red | ||
| Nolde. 2nd in Mid-Atlanics. A good day for DVOA's US Relay team. 1-3 Mid-atlantic's for the men, and 1 for the woman.
Good physically on trails & uphills. Tentative on downhills. | ||
Red - Splits | ||
Saturday Oct 22 | ||
| Running warm up/down (Grass) 7:00 [1] 0.7 mi (10:00 / mi) | |
| shoes: O' Black/Orange VJ Twisters | ||
| Loops near kids with Active Ankle | ||
| Orienteering race 14:50 [4] 2.5 km (5:56 / km) +50m 5:24 / km | |
| shoes: O' Black/Orange VJ Twisters | ||
| Test race - Willow's Yellow. Active ankle held up okay. One tweak of the sore spot on the Achilles', otherwise quite promising for tomorrow and it was better in the afternoon, than the morning. | ||
Friday Oct 21 | ||
| Running 21:48 [2] 2.0 mi (10:54 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Strength (Hip & extra Ankle) 8:00 [1] | |
| shoes: R-Reebok White/Gray/Red | ||
| VF Mt. Joy on way to get kids | ||
Thursday Oct 20 | ||
| Running (Trails) 1:05:00 [2] 5.0 mi (13:00 / mi) +100m 12:14 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Trail run at Rancho. First hour-ish run since the ankle injury and it was mildly sore, but okay. Watched the ground hawkishly on the downhill trail bits to avoid roots, rocks, walnuts... So as to avoid a re-twist. | ||
| Strength (Hip & extra Ankle) 7:00 [1] | |
| shoes: R-Reebok White/Gray/Red | ||
Wednesday Oct 19 | ||
| Running (Trails) 21:07 [1] 1.93 mi (10:56 / mi) +30m 10:26 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Out (1) & back (2) on this trail
Ankle moderately sore during, but didn't get worse as I pushed (a little) harder on the way back. Feels pretty good after. | ||
| Running (Trails) 18:15 [2] 1.93 mi (9:27 / mi) +15m 9:14 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Back, faster. First '2' pace run since the ankle twist. | ||
| C • Are you around on Saturday? 10 | ||
Tuesday Oct 18 | ||
| Note | |
| Let work interfere with running again.... | ||
Monday Oct 17 | ||
| Running 15:00 [1] 1.36 mi (11:02 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Loops around a paved parking lot at night. Boring like... Plus my ankle hurt while running - didn't get much worse, or really all that bad, but it made me nervous that I'm not helping it.
Basically it's been about the same since last Thursday - a 1x1 inch patch on the front upper right of the ankle is tender to the touch, and it's sore a little deeper than that when running. I've done some strength work, but I don't know if that's working. Partly, I'm being lazy, and partly I'm letting work interfere with my training a lot more than normal. And I was being so disciplined in the first 4 days after the injury. Can someone please comment on my log, and tell me I'm being lazy? | ||
| C • I don't know if you're being lazy... 2 | ||
Saturday Oct 15 | ||
| Event: Boulder Dash | ||
| Running (Grass) 15:09 [1] 1.26 mi (12:01 / mi) +10m 11:44 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Small loops on the grass while watching the kids at VF park. Mowed grass and otherwise not too risky. I think the variety of footing of the grass helped so my ankle didn't hurt that much. But I'm definitely glad this wasn't Blue. If I taped & Active Ankle'd, I'm sure it would still hurt, but it's not clear whether this is a kind of pain that would actually worse over a Blue course, or get better. We won't test that until next weekend. | ||
| Strength (Hip & Ankle) 10:00 [1] | |
| And some extra ankle work that was basically rocking my toes/heel/foot-sides up and down on the grass. Seemed pretty effective - better/easier-to-do-properly than doing the same on pavement or curb/edge. | ||
Friday Oct 14 | ||
| Note | |
| Decided not to drive to UNO-land. With me not racing, I'm still willing to go run Red, but that's enough of an excuse for Angelica (and me) to bail on a 15-hours-with-kids-in-the-car weekend.
I might go run today a little, and do some strength. The ankle's not horrible, but it's far from full-strength - a place I'd like it to be for the Long-O'-Champs. | ||
Thursday Oct 13 | ||
| Running (Sidewalk, grass) 18:02 [2] 3 km (6:01 / km) +30m 5:43 / km | |
| shoes: R-Reebok White/Gray/Red | ||
| 3:17+3:12=6:29
3:02+2:55=5:57 ? =5:36 Practice run on sidewalk & grass with Active Ankle. Pain was mild - a few spots of dull pain that the amount of running I did basically held constant. The sidewalk was possibly worse than the grass. I basically held the pain constant, and apparently warmed up because I slowly got faster. Still, it's not as strong as I'd like, and I've got 40 hours to go. So P(Blue) = .1 P(Red) = .3 P(Brown) = .3 I'm thinking I might like to run Red, not Brown. Mainly, I'd like to be able to go slow, and quit the course if needed, without worrying about my ranking. I can do that on Brown or Red, but on Red I can compare splits with Angelica, which would be fun. If the ankle does unexpectedly well on Red, I might run Blue on Sunday, although that's not likely. | ||
| C • Take more time 4 | ||
| Strength (Hip & Ankle) 7:00 [1] | |
| Squats (managed normal 40 each side)
Balance/ankle flexibility (R) clearly getting better, but clearly still sore at ~50% of normal flexibity. (Above two consistute my normal hip/ankle work.) Some isometric and moving against the resitance of my own arms work on my R-ankle. Ice & stretch after. | ||
Wednesday Oct 12 | ||
| Note | |
| slept:6.5 (injured) | ||
| Walking around the house is only a little sore and most of the limp is gone. Swelling is still there. I think I'll try walking or jogging around the block on the rainy sidewalk, plus some hip/ankle work when I'm done... | ||
| Running 7:58 [1] 1 km (7:58 / km) | |
| (injured) shoes: R-Reebok White/Gray/Red | ||
| Sidewalk, trying not to limp, trying to get the ankle working again (aiming for A-meet Blue in 3 days - yikes :)
500m walk - 5:48 500m jog - 4:24 ~150m walk = 2:09 500m jog = 3:34 ~350m walk = 3:45 The 2nd 500m didn't hurt any more than the first one - I think my ankle was warming up. Or something. We'll see how it feels this evening and maybe I'll go jog a whole kilometer... | ||
| Strength (Hip & Ankle) 4:00 [1] | |
| shoes: R-Reebok White/Gray/Red | ||
| After the 2x500m runs, I tried the normal set. Only 10 off box steps for right ankle - the inside of the Achilles area was getting sore a little too quickly. Stretched afterwards. May go ice now too. | ||
| Running (Night, Sidewalk) 5:54 [2] 1 km (5:54 / km) | |
| shoes: R-Reebok White/Gray/Red | ||
| 1km ankle recovery run
0.5 + 0.5 3:05 + 2:49 = 5:54 Ankle hurt lightly to the point of slight limp, esp. on the uneven parts of the sidewalk. Did some light stretching afterwards. Go ankle. 1km paces: Last night: 15 minutes 4pm: 9 minutes 4:10pm: 7 minutes 9:30pm: 6 minutes 62 hours to my nominal start on Blue - Will the ankle make it? Will the inside of the Achilles be the limiting factor? (I'm not sure if the Achilles was only damaged by the ankle twist. Wwhile setting the Fair Hill Sprint, I did get the Achilles caught on a rose thorn while jogging, tweaking the Achilles a bit, and cutting the skin above the sore achilles area - maybe that's contributing?) | ||
Tuesday Oct 11 | ||
| Note | |
| (injured) | ||
| The pain seems to have maxed out yesterday afternoon, although the ankle is still pretty swollen, and there's just a bit of blue pooling at the bottom of it.. At this point I think I'll walk Brown this weekend, with an Active Ankle, rather than subject my ankle to a competitively driven Blue run. As I'm still limping a lot, I doubt even the Brown walk will be especially comfortble, although ankles do tend to warm up pretty well... | ||
| Strength (Hip & Ankle) 4:00 [1] | |
| shoes: R-Reebok White/Gray/Red | ||
| Only 10 easy steps down off right foot, and light ankle rotations on right ankle this evening, after a 5 minute walk.
The ankle is still swollen, but definitely feeling better this evening. I walked around the library for 5 minutes on and off. It wasn't great, but there was no compression based pain. P(blue) = 0.5 P(brown) = 0.3 P(nada) = 0.2 As for my worst ankle injury (see earlier comment thread), I don't remember which one it was. Growing up in BAOC, running across steep, sun-harded fields that were once full of mud and heavy cows, I probably twisted my ankles to the point of limping & swelling at least a dozen times. My worst ankle injury was playing basketball, landing on someone's foot with mine, and having my foot roll off and hit the ground - about 10 years ago. I'm pretty sure that made audible noise from within the ankle itself and if I recall correctly, I was on crutches for a few days. Good thing ankles are such good healers. I can't think of another body part that takes so much force, in so many directions - and yet it can even heal from that damage while it's still in use... | ||
Monday Oct 10 | ||
| Note | |
| (injured) | ||
| Walking hurts the (R) ankle - about evenly on the top-front outside and the inside of the achilles too. Achilles only hurt a little yesterday, but I wasn't icing that at all - just the ankle. (Icing = frozen peas - first on ankle by about ~30 minutes after finish thanks to a somewhat nearby grocery story.) | ||
| C • I'm quite a trendsetter! 21 | ||
Sunday Oct 9 | ||
| Event: Iron Hill | ||
| Orienteering race 56:30 [4] **** 7.2 km (7:51 / km) +165m 7:02 / km | |
| spiked:6/17c shoes: O' Black/Orange VJ Twisters | ||
| On a competitive performance scale from 1-10, last week's Highlander was a 10. Great run, great race to do well, solid margin of victory, good physically.
Today was a 2. Missed the first one, stood around. 2nd one was a pit in some green - 1st of several, and while I hit it just fine, it wasn't before I stopped short wondering if I really should just march into that thicker and thicker stuff. Multiple hesitations, and running speed just wasn't quite there. Slow & hitting stuff or fast and missing were my choices... not up to the Mihai/Clem performance in this forest. Still, no major bogeys, so it's only a 7 at this point... The forest was wet, leafy and overcast, so forest floor visibility was bad and ankle tweaks on small rocks, sticks and logs were common. Then about 1km from the finish, my right ankle goes over. Mostly straight over the top (toe back) so the tape doesn't help much at all. I scream something awful, start a really weak limp with nothing but numbness & pain in my right lower limb. 10 seconds later, so guy carrying his 2-year-old asks if I need help. "No. I can make it." I'm thinking that maybe, somehow, I can still win or at least be close - I'll only lose a minute or two if I hobble on this all the way to finish. It recovers a bit, I jog, but long-term health prevails on me enough that I take it easy and only take 2 steps that cause additional pain all the way back. Damn, damn, there's an A-meet next week, and I might be screwed. Now were down to a 4.... Download. I knew Mihai was 49. What's my time? 51, 52, 53, 54? "Uh. Look's like you mispunched." Oh crap. Looks like I didn't read my code when I got the the reentrant junction with a water control at it - 250m down a bland hillside from the attackpoint, and 80m before the other reentrant junction with water control at it.... So now I learn I didn't just push hard on a bad ankle for a bad time, but for a mp. And my time even w/o the mp? 56, vs. 49 for Clem & Mihai. Grreat. And Angelica mp'ed the same one. That's nice - two Riley, * mp's at the end of the results list... Check every code... Esp. next week. If my ankle recovers in time. P(b.d.) = 0.5. Really hard to tell at this point. -- Other notes - I haven't been doing ankle exercise very consistenlty for the last two weeks - could that be a contributor to my ankle damage?? - And to add to my frustration, Clem's probably going to pass me in the DVOA rankings after this result. Not much time to get that lead back. | ||
| Orienteering 30:00 [2] 3 km (10:00 / km) +50m 9:14 / km | |
| shoes: O-Black/Green VJ Spikes | ||
| Streaming/course-setting for the Sprint before the Long O' champs. | ||
| Running warm up/down 8:00 [2] 0.8 mi (10:00 / mi) | |
| shoes: O-Black/Green VJ Spikes | ||
| Longish on/off warmup in circles near kids, waiting for Angelica to finish from her run - similarly bad to mine, excl. the injury. | ||
Red - Splits | ||
Saturday Oct 8 | ||
| Note | |
| Was hoping to run in the morning, but had to get some last minute supplies, as we had about 75 guests over at our house, (~50 max at one time...) as part of Oriana's 3rd birthday celebration. | ||
Friday Oct 7 | ||
| Running 35:00 [2] 3.5 mi (10:00 / mi) +50m 9:34 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Mt. Joy & nearby trails | ||
| Strength intervals (Misc. Pliometrics) 10:00 [4] 1.0 mi (10:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
Thursday Oct 6 | ||
| Running long (Trails, Grass) 1:34:00 [2] 8.55 mi (11:00 / mi) +300m 9:55 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Nice run with Angelica. Was going to run 2+ hours, but we went back to the cars when Angelica was done, and so I was done too. Not quite meeting my training goals, but thanks to the Highlander, my weekly total still looks okay. | ||
| C • Wow! 2 | ||
Wednesday Oct 5 | ||
| Running warm up/down (Grass, trails) 57:00 [2] 6.33 mi (9:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Running intervals (Lane 0 - grass/track) 13:49 [4] 4 km (3:27 / km) | |
| shoes: R-Reebok White/Gray/Red | ||
| 10x400, 200m jog rest
42+45 = 87 42+43 = 85 42+44 = 86 42+45 = 87 41+44 = 85 41+42 = 83 ....... = 82 40+40 = 80 38+40 = 78 38+38 = 76 | ||
Tuesday Oct 4 | ||
| Running 35:40 [2] 3.96 mi (9:00 / mi) +30m 8:48 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Easy loop on grass near home. Legs still moderately sore, like yesterday. After 25 minutes of running I did some very light pliometrics, and that seemed to remove most of the soreness from regular running. The plan is to hit the regular intervals tomorrow night. | ||
Monday Oct 3 | ||
| Running (Grass/Paved) 25:00 [2] 2.78 mi (9:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Short loop with AK. Legs feeling a little sore, but really not bad. Will probably do intervals on Wed., not Tue., but otherwise a regular week. | ||
Sunday Oct 2 | ||
| Event: Hudson Highlander X | ||
| Orienteering race (Highlander) 3:54:30 [4] 26.3 km (8:55 / km) +1000m 7:30 / km | |
| slept:7.0 shoes: O' Black/Orange VJ Twisters | ||
| Felt good at start.
Navigated cleanly, if hestitantly and conservatively. Tons-of-water + GU-on-schedule kept my legs from cramping... Decided to run more or less Blue course pace until my legs gave up, and then never gave up completely. Pretty amazing actually. Greg B. was closest for the longest - still right behind at ~90 minutes, but he went to 18 not 10. He nearly caught back up again, but then faded physically. I drank ~2 gallons on the course and stopped* to pee 4 times. That was apparently enough to keep me reasonably hydrated on an absolutely beautiful (and thus a bit too warm for running) day. | ||
| C • Nice run! 2 | ||
- Splits | ||
Saturday Oct 1 | ||
| Note | |
| (rest day) | ||
| Highlander here I come. Better go pack, and sleep! | ||