Training Log Archive: WyattIn the 1 days ending Mar 13, 2012:
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Tuesday Mar 13, 2012 #
Running 1:00:21 9.06 km (6:40 / km) +100m 6:19 / km
shoes: R-NB 461 Black # 2
Noon run (23 min, 3.74km) alone (long run scratched as I spent all morning catching up on AP log entries instead of running...)
3pm run w/AJ to VFMS track where he/we did ~5x100, and 2x200 mixed w/other stuff - getting joined by the VFMS 7th/8th grade track team at the end - apparently VFMS track is 3-4(:30) pm M-Fr. until the Valley Forge Relays (attended several times by Karen Williams just a few years ago... ;) on May 18th.
Then some 7pm running with Oriana, 1km in 8 minutes on grass, then chasing her on a scooter for a bit.
3pm run w/AJ to VFMS track where he/we did ~5x100, and 2x200 mixed w/other stuff - getting joined by the VFMS 7th/8th grade track team at the end - apparently VFMS track is 3-4(:30) pm M-Fr. until the Valley Forge Relays (attended several times by Karen Williams just a few years ago... ;) on May 18th.
Then some 7pm running with Oriana, 1km in 8 minutes on grass, then chasing her on a scooter for a bit.
Strength 3:00 [1]
2x The set of 100 R-ankle rotations, balance on L-foot, 1x the opposite. Did the same thing 2 days ago, 1 each side....
Note
Ankle rehab plan.
-- Every day do the standing balance x100 twists. Move to doing so on wobble pad when capable (1-3 weeks?) and transition to x50 + the cup move version.
-- During every day's run, tape the ankle (front x1 and top x2, and double+ if going in terrain) to allow bumpier terrain choices, and add in some range-of-motion, then-strength zig-zags on flat to rougher terrain, as ankle permits.
-- Every day do the standing balance x100 twists. Move to doing so on wobble pad when capable (1-3 weeks?) and transition to x50 + the cup move version.
-- During every day's run, tape the ankle (front x1 and top x2, and double+ if going in terrain) to allow bumpier terrain choices, and add in some range-of-motion, then-strength zig-zags on flat to rougher terrain, as ankle permits.