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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Jan 31, 2008:

activity # timemileskm+m
  Running23 7:18:30 47.8(9:10) 76.93(5:42) 416
  Orienteering2 2:45:00 13.36(12:21) 21.5(7:40) 630
  Strength10 1:34:00
  Walking3 1:10:30 3.95(17:50) 6.36(11:05) 37
  Total23 12:48:00 65.12 104.79 1083

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Wednesday Jan 30, 2008 #

Event: 2008 Sierra Avalanche Ski-Orienteering Championships
 

Tuesday Jan 29, 2008 #

Note

PVR-LAX 4:05p-5:25p

Monday Jan 28, 2008 #

Note

R-PT was almost 100% today - although I didn't do any body surfing, or tag with the kids, or much stair/hill climbing. Lots of walking though - probably 2 hours. And lots of bouncy bus riding to Puerto Vallarta from Sayulita, and back. PV's got a lot prettier buildings & walkways and stuff than I remember from 15 years ago, when I came here during college, unsuccessfully.
C • Unsuccessfully? 3

Sunday Jan 27, 2008 #

Note

Same thing as yesterday, twice. Goal is 4x so I'm missing a bit. R Pat Tendon was rather sore walking down stairs in the morning.

Saturday Jan 26, 2008 #

Note

3x
L-Quad-Stretch +
Mild Pineapple on Pat. Tendon +
600 mg IB

PT sore a bit in the afternoon while playing in the waves with kids. Fine during most of the walking.

Thursday Jan 24, 2008 #

Running (Dirt, Sand) 4:30 [1] 0.45 mi (10:00 / mi)
shoes: R-NB 531's

L-PT is worse today. Got notably sore in the first 5 minutes of walking. I tried a little more running today. Not sure if that's a bad thing or not. Hit the L-PT w/pineapple, stretch & ice and it was better for a while, including more walking (not logged.) But then during some beach tag w/AJ it got sore again. A long stretch after that seemed to help, but it's still a bit sore now in the PM - tiny, but there.

I now plan to not run at all until the Ski O', and then I'll ski, not run.

Wednesday Jan 23, 2008 #

Walking 30:00 [1] 2.0 mi (15:00 / mi)
shoes: R-NB 531's

Running 57 [2] 0.1 mi (10:00 / mi)
shoes: R-NB 531's

4x about 15 second intervals. Getting a bit sore by the 2nd set, had to slow the walking speed a bit after that...

Tuesday Jan 22, 2008 #

Running 43 [1] 0.07 mi (10:12 / mi)
shoes: R-NB 531's

Well, yesterday, the streak ended, after 386 days in a row of running every day. My left patellar tendon would be okay standing or walking flat, but would get sore even walking slowly with the family up and downhill. (The other leg muscles esp. quads, were thrashed too, but that was the good kind of thrashed.)

Today, I walked a while and did 3 short intervals of running. Ended the walk before the knee hurt much, although it was starting to get a bit sore.

In my 2x20 minute runs of the past 2-3 weeks, the knee would often be more or less fine for the first 3 or even 17 minutes, but would often get notably worse for the end, and I'd just push through it. I think my attempted recovery will be to go for a few walks and running steps here and there, but never cross the threshold to especially sore, if possible.
C • Noski 6

Walking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: R-NB 531's

Monday Jan 21, 2008 #

Note

LAX-PVR 10:05-2:55p

Sunday Jan 20, 2008 #

Event: Chilly Cheeks 7 Mile Trail Run
 

Running warm up/down 10:00 [3] 1.5 km (6:40 / km) +50m 5:43 / km
shoes: R-NB 531's

L patellar tendon the most sore it's been since the start of the injury at about 2 minutes into the warmup. I did the full warmup and the race, and the L-PT did feel 'funny' / stiff on some of the long downhill sections, but otherwise was okay.

Orienteering race 1:15:00 [4] 10.0 km (7:30 / km) +200m 6:49 / km
shoes: O-VJ Integrator Spikes

SDO A-meet Day 2 Blue. Even cleaner than Day 1, but got tired on last 1/3 of course.

Saturday Jan 19, 2008 #

Event: Anza Borrego Desert O-Fest
 

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-NB 531's

L-PT got sore by the end of the warmup...

Orienteering race 1:15:00 [4] 9.0 km (8:20 / km) +400m 6:49 / km
shoes: O-VJ Integrator Spikes

SDO A-meet Blue. Lost nearly 3 minutes on the 1st (slightly misplaced) control, then another 1 later. Not bad for this interestingly unusual terrain.

Orienteering race 15:00 [5] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: O-VJ Integrator Spikes

SDO A-meet Sprint. Missed a control (from 9, turned toward 10 then somehow thought I was going 10-11 and finished the leg w/o ever seeing 10.)

Ran really hard - nauseated at last 5 minutes. Clem hammered that hard too - and we both ran ~17:30 . Mike Smith & Patrick G. ran ~15:00, and Martin Bostrom ran 13:30. We're sucking a bit...

Friday Jan 18, 2008 #

Note

PHL-SAN, 11am-3:15p, SWA

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-NB 531's

Some random running ala tag w/kids at Balboa park. L-PT sore a bit.

Thursday Jan 17, 2008 #

Running 10:00 [2] 1.0 mi (10:00 / mi)

Placeholder - I recall I did something easy

Wednesday Jan 16, 2008 #

Running 21:00 [2] 3.7 km (5:41 / km) +40m 5:23 / km
shoes: R-NB 531's

Strangely, my knee feels a lot better today. Stairs were totally fine all day and even the 20 minute run barely hurt. In the evening it's hurt a tiny bit but not enough to worry much about. I even did 'sprints' around the house chasing kids yesterday evening. Odd.

Looking forward to vacation. Work has never been so stressful.

Strength 12:00 [2]
shoes: R-NB 531's

2 relative normal sessions Mon/Tue, and a slacker (workaholic) session today.

Tuesday Jan 15, 2008 #

Running 20:00 [2] 3.7 km (5:24 / km)
shoes: R-NB 531's

After much moping and anger about the sad state of my L-PT, I finally went running anyway on one of the earlier 20-minute planned workouts. I added ice to the routine, and my knee felt much better after that for at least 24 hours.

Monday Jan 14, 2008 #

Running 4:00 [1] 0.35 mi (11:26 / mi) +5m 10:57 / mi
shoes: R-NB 531's

Disappointing. I tried some very slow running, and was going to stop when the L-PT got sore - which happened in 3 minutes, walked a bit & it was fine, ran for another minute when it got sore again, walked more, it wasn't fine. It was never terrible, but it's definitely still trending worse, at least by less-activity => same hurt. So for tomorrow I'll resume my 2x20min per day.
C • Bday party 4

Sunday Jan 13, 2008 #

Running 20:00 [2] 3.8 km (5:16 / km) +38m 5:01 / km
ahr:135 shoes: R-NB 531's

AM Run, grass near home
L-PT better than yesterday when I woke up today, but then sore throughout run, at least not getting much worse by end. It's getting a little sore sitting the last 2 days. Maybe the jumping at BounceU (w/kids) yesterday inflammed it a bit. Walking flat is still okay, although walking stairs hurts again after a few days early in the week where that was fine too.

Strength (AM: ClkSquats & Ankle Ro) 5:00 [1]

Saturday Jan 12, 2008 #

Running (AM) 22:28 [2] 4.06 km (5:32 / km) +50m 5:13 / km
shoes: R-NB 531's

Back home, beautiful day

Running (PM) 17:22 [2] 3.19 km (5:27 / km) +50m 5:03 / km
shoes: R-NB 531's

Knee seems to be sliding downhill a bit..

Strength 20:00 [1]

Hip-squats and ankle stuff , plus pineapple, after last 4 runs, jammed into one AP entry

Friday Jan 11, 2008 #

Running 9:06 [2] 1.3 km (7:00 / km)

54 laps around downstairs with AJ. He stayed ahead of me the entire time.

Thursday Jan 10, 2008 #

Running 11:52 [2] 2.23 km (5:19 / km)
ahr:134 max:147 shoes: R-NB 531's

Wednesday Jan 9, 2008 #

Running (Lunchtime) 20:12 [2] 4.02 km (5:01 / km)
ahr:145 max:158 shoes: R-NB 531's

Tuesday Jan 8, 2008 #

Running (Dirt/Paved) 23:08 [2] 4.02 km (5:45 / km) +10m 5:41 / km
ahr:135 max:146 shoes: R-NB 531's

AM Run.
L-Knee PT mildly sore through most of the run. Seemed to warm up a bit. Stretching and floor-squatted after, but forgot pineapple.

Running (Paved) 11:23 [2] 2.25 km (5:04 / km) +10m 4:57 / km
ahr:135 max:144 shoes: R-NB 531's

Strength 10:00 [1]

AM & PM sets of Hip/Ankle squats plus pineapple on Knee

Monday Jan 7, 2008 #

Running 19:41 [2] 3.69 km (5:20 / km)
ahr:131 max:146 shoes: R-NB 531's

PM run (no AM run today - was on a plane)
Good run for Left-PT - Not really sore at all until last 2 minutes.

Stopped halfway to wander at Fry's Electronics a bit.
C • Fry's 1

Strength (ClockSquats & Ankle Rolls) 5:00 [1]

Sunday Jan 6, 2008 #

Running 28:54 [2] 4.98 km (5:48 / km)
ahr:133 max:150 shoes: R-NB 531's

AM Run. In PM I ended up playing a bit of tag with the kids, so I added 5 minutes and 1km for that...

Saturday Jan 5, 2008 #

Running 40:51 [2] 6.66 km (6:08 / km)

AM & PM runs today,

Strength 10:00 [1]

Clock squats, knee-stretch, pineapple

Friday Jan 4, 2008 #

Running 35:51 [2] 6.06 km (5:55 / km) +60m 5:38 / km
ahr:134 max:149 shoes: R-NB White Shoe (531's)s

2 sets today. on 1st run pt sore a tiny after 3 min., annoying by 5-7 min. that's at least not worsening

Strength (Hip & Ankle & Pineapple) 10:00 [1]

Thursday Jan 3, 2008 #

Running 19:44 [2] 3.32 km (5:57 / km) +23m 5:45 / km
ahr:135 max:154 shoes: R-NB White Shoe (531's)s

Only one set today

Strength 5:00 [1]

Per Jan. 2 plan

Wednesday Jan 2, 2008 #

Note
(injured)

So here's the basic plan, hopefully 2x/day, until the Left Patellar Tendon recovers:

5 min. heat on knee
20 minute easy run
Hip/ankle squats (not really PT related, but the clock squats to exercise the PT non-trivially)
400mg IB
1-2 minute Left-Quad stretch (on back with left leg off edge of bed, foot pulled back)
DT-pineapple, then octopus massage :) on Pat. Tendon

(not icing yet because while that temporarily helps w/pain, I don't think it has much long term therapeutic effect)
C • Patellar tendonitis 1

Running 22:45 [2] 4.02 km (5:40 / km)
ahr:140 max:152 shoes: R-NB White Shoe (531's)s

AM, per plan

Strength 5:00 [1]

AM, per plan

Strength 5:00 [1]

PM, per plan, less IB. Not bad walking around in the evening - only a little sore on stairs.

Running 23:03 [2] 4.05 km (5:41 / km) +40m 5:25 / km
ahr:134 shoes: R-NB White Shoe (531's)s

PM, per plan, same flattish loop backwards (Wilson Rd. under Tpk, then downstream and back on both sides of Valley stream, crossing at bridge S of covered bridge.

Tuesday Jan 1, 2008 #

Note
(injured)

Happy new year! My Left Patellar tendon apparently wants to be noticed this year. I think hard runs are cancelled until I fix this. Maybe 2x20min easy/day, plus some strength for a while, or something like that

Walking 10:30 [1] 0.73 km (14:23 / km) +37m 11:29 / km
ahr:105 (injured) shoes: R-NB White Shoe (531's)s

PM: Treadmill, warmup for some L-PT Pineapple DT. Was going to go for a 2nd run (already ran short in AM), but the L-PT is sore enough walking stairs, so a run seemed unneeded.

Running 21:00 [2] 4.0 km (5:15 / km) +40m 5:00 / km
shoes: R-NB White Shoe (531's)s

To Bradford Rd. & Valley Stream w/Angelica, and back alone as she continued on for 7 miles. My L-Pat. Tendon hurt more or less every step of the way, warming up a bit by the end.

Strength 7:00 [1]

Hip/ankle stuff, plus some bridges.

And two rounds (AM and late PM) of Pineapple DT on the L-Pat. Tendon and some finger & octopus massage. Plus a hit of 600mg IB after the run. And 2x a 1-minute stretch of the L-Quad.

It's still sore up/down stairs (walking flat is still fine), even the next morning.

It tends to feel a lot better after the Pineapple+ massage, but I'm still not sure exactly what I should be doing for for this L-PT thing. It's still seems to be getting worse daily, although we'll see if that stops now with 20-min-easy as my max. run.

Sarah Br. ((CAN) on AP) said something about using a Foam roller to help fix her PT quickly, but I'm not exactly sure what she did w/the foam roller. Email has been sent (to China, apparently.)

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