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Training Log Archive: Wyatt

In the 7 days ending Sep 2, 2007:

activity

time

miles

Running

6:14:55

40.72

(9:12)

65.53

(5:43)

645

Strength

5:00

Total

6:19:55

40.72

65.53

645

averages - sleep:17

1:17

0:00

» now

Sunday Sep 2, 2007 #

Running tempo (Grass & Paved) 20:29 [2] 5.0 km (4:06 / km)
ahr:165 max:171 shoes: R-NB White Shoe (531's)s

First 'race' pace since the fall and it went okay. Didn't really think about my knee much and it didn't bother me. I think I'm going to call this injury done as it's likely not going to affect my planned training from now on. I'm a little surprised at how long it took me to run the 5k (alone, w/GPS timing), but I did try hard to stick to grass, and some mulch...

Running warm up/down 57:19 [2] 9.52 km (6:01 / km) +60m 5:50 / km
ahr:135 shoes: R-NB White Shoe (531's)s

More or less finish my GPS mapping of the Wilson Farm Park trails...

Saturday Sep 1, 2007 #

Running 35:42 [2] 5.94 km (6:01 / km) +110m 5:30 / km
ahr:135 max:152 shoes: R-NB White Shoe (531's)s

Loop in VF park with a bit of hill, all easy. Knee fine even on downhill. Tomorrow plan calls for a 60 minute 'race'. Not sure if my knee is up for that? Maybe I'll try something hard, and shorter, on my own. There's also this coming up:
West Chester, PA Labor day Classic 4M 9 AM
http://www.chuckxc.com/calendar is a decent calendar that I just had a really hard time finding again...

Friday Aug 31, 2007 #

Running (Trails, Grass, Paved) 1:11:42 12.35 km (5:48 / km) +170m 5:26 / km
ahr:142 max:170 shoes: R-NB White Shoe (531's)s

Longish run with Angelica & Tom to and through the X preserve. My uninjured routine called for 60 minutes including to 10 minute surges. I tried one approx. mile surge in the middle (about 7.5 minutes, trails/hills) and my L-knee injury site did get a bit sore by the end, and, as happened in the past continued to get worse afterwards, even at the slower speeds. New today though, after about 10 minutes of worsening even at slow speeds, it slowly improved, and as totally fine by the end of the run. Finally. I should be able to race in a few days.

Thursday Aug 30, 2007 #

Running 54:33 [2] 9.37 km (5:49 / km) +80m 5:35 / km
ahr:135 max:149 shoes: R-NB White Shoe (531's)s

A short rest in the middle, otherwise pretty continuous, normal running, and no pain from the sore spot on the left knee. None. I'm still quite tentative downhill though. I plan to try a few surges to higher speeds tomorrow and hope the knee is up for that.

C • yay! 2

Wednesday Aug 29, 2007 #

Running (Grass, Trails) 30:18 [2] * 5.25 km (5:46 / km) +60m 5:28 / km
ahr:137 max:150 slept:8.5 shoes: R-NB White Shoe (531's)s

Loop into park & back. AM run. L-knee almost normal until 15 minutes, then mildly sore the rest of the way w/a spike at 25 minutes. Still, better than yesterday, I think.

Strength (Hip & Ankle & Pineapple) 5:00 [1]

Did pineapple on both ITs, and did 15 (instead of regular 40) clock squats on L-leg to avoid upsetting the knee to much.

Running (Grass, Trails) 29:30 [2] 5.25 km (5:37 / km) +60m 5:19 / km
ahr:143 max:155 slept:8.5 shoes: R-NB White Shoe (531's)s

Loop into park & back. PM run. L-knee sore the whole time, and a little more sore by the end, but never really bad (like last Thursday.) Good news is by evening it was doing much better.

Running 4:00 [2] 0.67 km (5:58 / km)
shoes: R-NB White Shoe (531's)s

Hour walk in the evening with the kids plus a few minutes of running in there. While I was still nervous, my L-knee was totally fine.

Tuesday Aug 28, 2007 #

Running 20:10 [2] 3.53 km (5:43 / km) +40m 5:24 / km
ahr:130 max:141 shoes: R-NB White Shoe (531's)s

Entry for 1st run only

2x20 minutes. 2nd run was actually middle/high 2 pace. Knee was a little sore still, after about 10 minutes of 1st run, and all of 2nd run, and a little in the evening, but these seems a step ahead of yesterday.

Running 20:03 [2] 3.55 km (5:39 / km) +40m 5:21 / km
ahr:142 max:152 shoes: R-NB White Shoe (531's)s

Moving a bit faster. Still have to slow below 2 pace a bit on the downhills.

Monday Aug 27, 2007 #

Running 15:58 [2] 2.69 km (5:56 / km) +25m 5:40 / km
ahr:127 max:143 shoes: R-NB White Shoe (531's)s

Paved & Trails near home. L-Knee fine for first 3 minutes, then sore. Not as bad late Mon. eve. as late Sun. eve., with a little more running, so that's a bit of progress

Running 15:11 [2] 1.5 mi (10:07 / mi)
shoes: R-NB White Shoe (531's)s

2nd run, about 2 hours after first. L-knee sore during this whole run (hadn't really recovered after the first) but not too bad. Almost like a bruise in the R-inside kneecap to femur area, rather than running related pain. A twinge of L-IT-at-knee pain near the end. Not sure if I was imagining that or if it's related. The L-inside sore spot is an awful lot like the same area as the R-knee went through over the past few months.

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