Training Log Archive: Wyatt

Non-hilly local trail run, with 4th & 6h km's aimed for a ~60minute race pace - light test of R hamstring, which survived - sore before and after, but nothing that DT and tape wouldn't suppress.

Early morning 'just get out there' run on a busy work & work-travel day. Having run at least 2 miles every day for 250 days straight, and not wanting to break that streak just because of laziness is a required motivator to get me out the door on days like this.

Planned strength set:
Revising the current strength set: (time recorded is only active exercise part) - based on 4/19 visit with Valerie Brill

- At least once a day: (Val says twice...)
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side
- Do the active stretch lunge, both sides twice, esp. focussed on R-hip-flexor
- Do the active stretch IT cross-leg squats
- Static Stretch R-IT, try to twist R foot out a bit less than the 45 deg I have done for the past few years
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 60 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating to exhaustion (pushing hard enough on each s.t. ~20 is exhaustion...)

For:
- (R) IT + inside of knee (fighting rare compression pain & IT@knee/hip/back pain)
- (R) Hip flexor (rarely sore at this point)
- (L) Hamstring (minor) & (R) Hamstring (tweaked in early June)
(R) Foot: (preventative at this point)

Also, I try to sit with knees forward and feet out to right (esp. R-foot) even though it feels relatively awkward vs. the opposite & I try to sleep on sides with L-knee skewed forward a bit to stretch R-IT, possibly w/pillow separating hips.

C • pillow. 1

Rancho in the evening after a long day of work. Got dark, but had headlamp at the end. Had to hold it in hand, as the lack of shadow-perspective when on head made running downhill on a rooty/rocky trail too treacherous. Saw people up until 8:43 on the trails, with sunset around 8:30. Got back to an empty parking lot at 9:10pm, to find two police cars with lights flashing surrounding my car. Apparently the park closed at 9pm, and they take that quite seriously. Talked my way out of a ticket, as I was a visitor to the area, and many locals were clearly violating the 'closes at sunset' rule that I had see posted, and the cops understood that I clearly hadn't meant to cause trouble... Apparently I had missed where some other sign where they'd said "closes at 9pm and we mean it..."

- Wyatt

Rancho in the evening after a long day of travel

Over Mt. Joy, then skipped Mt. Misery...

Event: Rocky Mountain Orienteering Festival
 

Ocean city, NJ. Dry sand & boardwalk for about 3 minutes each. Wet, firm sand for the rest.

Ran both sides of every street in Green Hills. RF temp. of 86 degrees, at 11pm... Ah, welcome home...