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Training Log Archive: Wyatt

In the 7 days ending Jan 6, 2008:

activity # timemileskm+m
  Running7 4:08:28 28.38(8:45) 45.67(5:26) 248
  Strength5 42:00
  Walking1 10:30 0.45(23:09) 0.73(14:23) 37
  Total7 5:00:58 28.83 46.4 285

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MoTuWeThFrSaSu

Sunday Jan 6, 2008 #

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, 2008 #

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, 2008 #

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, 2008 #

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, 2008 #

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, 2008 #

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] 4.0 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, 2007 #

Event: New Year's Eve Morning 5k
 

Running warm up/down 25:00 [2] 5.0 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
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] 2.0 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.

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