Training Log Archive: Wyatt

Full 11/11 PM set. R Foot sore from running around earlier in the day... Not that bad, but it felt 100% normal in the morning, and did not feel that way on the morning of the 16th, so it's definitely regressed a bit.

C • Hope the recovery is still on track 2

Jogging around with AJ on Yellow @ Mid Atlantic Champs. He made 2 180's - learning that. :)

I also jogged around during the relay, doing so 'chase camera' spectating on the course, using the good shoes, and trying to keep my foot from hitting the ground hard. Unfortunately, by the end of the day's running, I had some non-trivial swelling/dull-annoyance on the center lower outside edge of the R-foot, quite noticable walking around.

WHYY Y12k race. 4th of ~200?

I've never raced on West River drive before, so that was interesting - presumably very pretty by urban standards, but running by a freeway isn't my favorite - at least the wind was toward the freeway, so no fumes.

Good news: During the race, R-foot wasn't really noticable at all. Nor was L-hamstring, or R-hip flexor, or R-calf.

Not so good: 27 minutes in, my L (not R) calf felt a pop of soreness, that I stopped to check out for a second, but decided it wasn't serious enough that I couldn't just slow for a bit. Sure enough it wamed back up. Getting sore a bit after, perhaps a knot only?
My R-arch inside started feeling tweaked a bit in the last 1/4 of the race, but felt better after loosening the shoe, after the cooldown.
My L-ham is getting a tad sore sitting and typing this a 2 hours later, but not bad there (although won't know on that till tomorrow.)

km's ranged from 3:46 (1st, slightly downhill), to 4:01 (5th, 7th & 8th, flat)

1 AM set of the 11/11 injury-addressing work - 1st since 11/11 - bad Wyatt

Warm up & down. (down a little longer, and slower0

11/11 PM set, but with both calves.

Event: North American Sprint Series Finals
 

Chesterbrook loop, near school an a bit of park. Wimpy short, starting late in the day. Need to run in AM, and do less work in AM - it's nice to get things done while it's quiet, but then I don't overlap as much w/CA hours, which is important for my availability to the rest of the group...

Jackie, Tom & Angelica were originally thinking 10 miles, but many of us were low on time, and it was quite dreary with on/off light rain, so we cut short.

So, my injury recovery plan (non-running part) is, as of 11/11/09:
-- AM Set --
(L) Hamstring (fighting a multiweek flare)
- Deep tissue massage with Pineapple
(R) Foot: (can’t run off road)
- Deep tissue massage by hand, and with roller
- Stretch sideways ankle
(R) Calf (a knot starting 11/11 – likely only doing this for a few days)
- Deep tissue massage with Pineapple

-- PM Set --
(L) Hamstring (fighting a multiweek flare)
- Deep tissue massage with Pineapple
(R) Foot: (can’t run off road)
- Deep tissue massage by hand, and with roller
- Stretch sideways ankle
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
(R) IT + inside of knee (just preventative currently)
- DT on side of IT band
- Stretch R-quad on back with ankle out to side
- Clock-squats
(R) Calf (a knot starting 11/11 – likely only doing this for a few days)
- Deep tissue massage with Pineapple

C • What happened to your calf? 5

11/11 PM set, plus another DT on the R-Calf after as it got sore during the clock squats, plus a few of those earlier in the day.

Local loop, back in the new (lower arch) shoes partly to see if that was related. Unfortunately, the R-calf inside lower part started getting achy, threatening to become a bad knot. Never bad during the run, but almost as bad several times later in the day while I was doing less and less. Tomorrow's 10 mile run with Jackie, Tom & Angelica will be interesting...

C • why? 2

Out and back via Valley Creek trail, and explorer some new roads on the N-side of Valley Forge Mtn. Foot normal level of 'mild discomfort', with definite hints of sharper pain as I ran on paved roads where the camber was too steep down toward the left - this doesn't really seem to be improving. Being stuck on flat roads indefinitely will get annoying, if not downright damaging in itself (as I tend to break more on pavement.)

Legs did get pretty sore near the end - more than they'd typically get until ~2.5 hours on trail.

Stomach felt like breakfast hadn't digested for whole run, despite a 2.5 hour wait after some light cereal and 3 english muffins. Felt poor later in the day too and Angelica's lightly ill too, so that may be it.

Training Plan:
- With my L-hamstring injury not perfectly recovered, and my R-foot injury, my current training plan aims to minimize reinjury to both of those, while still running every day (to help them recover, actively), and doing whatever 'hard' work my body will allow. The L-hamstring seems to be doing okay after Saturday's 5k race, so that length/effort will be my shortest/hardest speed work until the hamstring gets better. I will also be remaining on trails.

At this point, I intend to mostly revert to my normal 6/8/10 hour 3-week cycle with the exception that Wed. intervals are to be replaced by a tempo run, and the weekend race will likely be paved 5 or 10k, rather than anything more rugged.

As for terrain, pavement, and wide flat dirt/gravel (like Betzwood-Pawlings river trail) are okay. Not sure if leaning toward harder stuff is sensible, as Halloween's attempts to run & walk on Grass seemed to do more harm than good. The high arch supports which I've used since Friday night's test run seem to be helping too.

Out the Betzwood River trail, at a sub 5min km clip with Jackie for the last half, then back on some windier trails much slower, a bit of a test for the foot (a bit more than I wanted) as well as a tour of the ponds for Jackie (who could never find it again after I took her once) and Danielle (first time there)