Training Archive: WyattIn the 7 days ending 2008-01-06:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Jan 6 | ||
| 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 | ||
| 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 | ||
| 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 | ||
| 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 | ||
| 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 | ||
| 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 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.) | ||
Monday Dec 31 | ||
| Event: New Year's Eve Morning 5k | ||
| Running warm up/down 25:00 [2] 5 km (5:00 / km) | |
| shoes: R-NB 531's | ||
| 5 minutes into the warmup was the highlight of the day's race - not because it got bad, but because that's when I realized I had run every single day this year.
BTW, where does one buy an Epunch these days? I haven't bought one in many years, and it's about time for AJ to have his own (A-event rental fees and such...) | ||
| C • Epunches 5 | ||
| Running race 21:20 [4] 5.58 km (3:49 / km) +65m 3:37 / km vdot: 52.9 | |
| shoes: R-NB 531's | ||
| This was supposed to be a 5km, but at least 5 people made a wrong turn and I was one of them (near the back) | ||
| Running warm up/down 10:00 [2] 2 km (5:00 / km) +20m 4:46 / km | |
| shoes: R-NB 531's | ||
| Cooldown. L-PT was only a little sore at the early warmup, and fine durning and cooldown. Much worse the next day. | ||