Training Archive: WyattIn the 7 days ending 2008-04-20:
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| M | T | W | H | F | S | S | |||||||
Sunday Apr 20 | ||
| Note | |
| I can't believe the knee worked... Hopefully I won't wake up disappointed tomorrow... | ||
| C • Wahoo! 9 | ||
| Orienteering race 37:03 [4]**** 5.2 km (7:08 / km) +150m 6:14 / km | |
| ahr:183 max:191 shoes: O-VJ Integrator Spikes | ||
| US Relay Champs, Leg 1, DVOA 4pt Team
After a run where my knee miraculously survived on Saturday, I bumped Karl off the 4pt team (sorry Karl :( and we ran Wyatt, Angelica, Greg B. & Sergei Z. Very similar team to our winning team in '07, but with Sergei instead of Clem, and Greg & Wyatt swapped places. I love mass starts, and this time, with the shape I'm in, I was in the thick of it rather than out front, so I really got to see where my nav. pulled me up places. Wonderful venue for the start finish area with zillions of controls an thorough forking, and I was probably 30th out of the first field. A reasonable route choice getting to the trail pulled me up a bit, although the forks pulled people apart so it was hard to tell. After about 3 minutes in the forest I was all alone for a bit, then jockeying with Brendan, where he was much faster up, and me much faster down. As I pulled a bit ahead of Brendan about halfway, I caught sight of Emily Kemp (F16) far ahead - she was my target in this race - could I beat the rising star (but only F16) from Canada? I passed her brother(?) while gaining on her as he swerved a bit - forking I think. Walking up a steep hill I saw the next route choice was tricky with the obvious route having a poor end, and the best route having a tough (more climbing) start - and thought I'd get ahead of the 'novice' Emily on that - but she went the right way - darn. Somehow she got confused on the road though and so suddenly, Emily, her brother and I formed a tight pack. While trying to pass her brother, I managed to step under his foot and get stomped - which resulted in a shoe untie. After tying that, they pulled ahead slightly, but it was in a suddenly flat area and their confusion at that ensured that I was immediately back in the middle of them. Stayed that way from there out through the spectator loop through the field, with her brother just ahead and Emily just behind. In the forest her brother again slowed a bit (after opening a large gap in the field) and I passed him on the way into a tricky up/down area. On the next one, Emily took a better route around a depression, and caught back up. I led out, but tripped hard, untying the other shoe... After tying that, I ended up behind Emily and her brother again, this time entering the field for the final time. Fortunately, it turned out that I had the shorter fork across the field, and I picked up a 20 second gap as a result of that. Which was useful, because while Emily picked up 16 seconds on my in the brutal finish chute, I managed to tag off to Angelica just ahead of Emily & her brother. Fun race, and again, wow, my knee was fine - with DT/stretch/ice still going strong. Shadowed Oriana a bit after that as she finished up her 2nd leg Jr./Jr., and with Eddie as the photographer they created the best Orienteering photo I've seen in a long time. As Oriana & I waited to download, I was shocked to see Angelica appear - back really fast on Orange - a time just 6 seconds behind Katarina. Greg went out and ran a minute faster than I did on his forking-version of the Green course, and that put Sergei out solidly in the lead of the US Relay teams, and in tight contention with the informal Wil-Kata-Kata-Wil team, as well as Jon T. following closely behind. Sergei's Story. End result was another 4pt Gold for DVOA! Followed not long thereafter by an impressive 12pt Gold too. Kudos to Sandy for arranging 2 Gold medal teams (and Bronze team!) with many last minute changes, and Kudos to DVOAers on all teams for training hard and being some of the fastest in their point categories, to allow us to create these winning teams! | ||
| C • Oriana's Photo 1 | ||
| C • Field guide to OOC members 2 | ||
Saturday Apr 19 | ||
| Event: US Middle Distance and Relay Champs | ||
| Orienteering warm up/down 3:00 [2]0.44 km (6:49 / km) +10m 6:07 / km | |
| ahr:130 max:157 shoes: O-VJ Integrator Spikes | ||
| Warmup before Red course | ||
| Orienteering race 40:53 [4]4.82 km (8:29 / km) +150m 7:20 / km | |
| ahr:179 max:188 shoes: O-VJ Integrator Spikes | ||
| Running M35 Red, to be cautious and able to bail w/o Blue rankings damage if my knee gave out (and w/o Blue rankings damage due to poor shape anyway)
Wasn't sure how far I'd be able to run before I had to alternate to a walk, or bail, but decided to try lightly jogging the whole thing. The knee held up and I slowly got more aggressive, although I was still tentative on the downhills through about 30 minutes. At that point, Katarina Smith had caught me, so I pushed a little harder to keep even/ahead of her, and was lucky to navigate better to the penultimate control and gain a bit of a lead, because I didn't hammer the chute and the lead ensure Kata didn't quite pass me in the chute ;) The Cho-Pat strap again worked wonders with the knee more or less fine during the run and after. I did about 4 rounds of DT/stretch/ice in the hours after, as the knee was getting a very light ache starting a bit later, but that did regularly fully suppress any pain. Yay! Set a HR PR, higher, I think than the Sprint Series Finals. Perhaps my out-of-shape-ness allows my Max. HR to rise slightly at max effort? | ||
Red - Splits | ||
Thursday Apr 17 | ||
| Running 10:27 [2]1.72 km (6:05 / km) +15m 5:49 / km | |
| ahr:144 max:154 shoes: R-Saucony Gray | ||
| Loop around track and through a bit of forest. Knee was a little sore in the middle, but fine immediately after and still now 3 hours after. | ||
| Note | |
| Poor AJ's had a fever for 7 days now, less a few ibuprofen quelled periods, with a stomach ache too. He's finally on antibiotics, as well as ibuprofen, and other stuff for allergies/asthma. Rough week for him. Hopefully he'll recover enough s.t. we don't have to cancel this weekend.
Angelica's a bit sick today too. If it's the same as AJ's thing, and takes 4 days to get to it's worst point, Angelica may be hosed for the weekend, and we'll very unlikely be going. She tried a short run this morning and ended up walking bits of it. | ||
| C • Get better sooner than later. 2 | ||
| Running 6:56 [2]1.12 km (6:11 / km) +11m 5:54 / km | |
| ahr:130 max:143 shoes: R-Saucony Gray | ||
| Late PM. Salomon 1.5x no pain during run. It feels a little itchy almost, not sure if that's supressed Pat. Tendon problem, or strap pressure annoyance...? | ||
Wednesday Apr 16 | ||
| Running (paved) 5:01 [2]0.82 km (6:07 / km) +5m 5:56 / km | |
| ahr:135 max:148 shoes: R-Saucony Gray | ||
| AM "rest" & visit to Brill, who basically said "if the strap works, use the strap".
PM: Short run - distance shorter on purpose as 'rest' day... DT/stretch/ice after. Magic strap still working. Registered now for M35+ on Red, middle-distance Champs this weekend. I think I may even run some of it. Let's just hope I don't blow the magic-strap recovery thing that seems to be going on... I think I'm in better shape than I was on Monday, where I ran basically the same route at 5-sec/km slower, and 1BPM higher ave. HR... ? | ||
Tuesday Apr 15 | ||
| Running 10:02 [2]1.61 km (6:14 / km) +15m 5:57 / km | |
| ahr:136 max:158 shoes: R-Saucony Gray | ||
| The ChoPat strap miracle continues. I don't quite believe it. Maybe I should take a rest day tomorrow even though the knee doesn't hurt. Or at least a relative rest, like only a 5 minute run. Or something... | ||
| C • Another toy! 2 | ||
| Note | |
| So I went to Dr. McShane today, showed him my MRI's from now, and from 12 years ago (R-knee, same thing), showed him my documented history of months of eccentric exercises not working for 2 previous cases of patellar tendinitis.
And he fired me. Basically. He said, we'll, there's just a little bit of "thickening" of the tendon and a little "swelling" of the tissue near the tendon (not fluid, just swelling), which looks like a mild case of patellar tendonitis, which all he can recommend for is eccentric exercises, which clearly don't work for you. So, well, good luck, and goodbye. I managed to ask him about the Cho-Pat strap thing as he was trying to leave and he put it right along side Shock Wave therapy - sure, some people think it works great for them, but there's no scientific evidence that it works. | ||
| Strength 10:00 [1] | |
| Recent PRs in all 3 items from Sun., plus pushups & front arm lifts. | ||
Monday Apr 14 | ||
| Running 4:58 [2]0.8 km (6:12 / km) +5m 6:01 / km | |
| ahr:136 max:147 shoes: R-Saucony Gray | ||
| AM: To both ends of my street and back. Knee basically fine during, and even now 2 hours later. Ran w/ChoPat strap which may be the cure... | ||