Running warm up/down 5:00  0.8 km (6:15 / km) shoes: O-Icebug Sisu 10.5
While Angelica did the NYC 1/2 Mar., I had the kids at Elk Neck. Waking up real early so I could run hard on pavement at 1:30pm in Malvern on the way home didn't happen, so I thought maybe I could unofficially jog Brown.
And then Magnus & Jenni were there, Jenni just finishing Green, and Magnus about to start Green with a sore shoulder. So I was tempted, and so I taped the ankle well, it felt reasonably strong on some figure-8-in-grass warm ups, so I upgraded my plan to an official run of Green, thinking it might be a little below pace, but hopefully just on the downhills - and running Green vs. an also recovering Magnus, and an always fast Jenni was too tempting, so I was off!
Orienteering race 42:15  6.99 km (6:03 / km) +300m4:59 / km shoes: O-Icebug Sisu 10.5
Great to be able to race an orienteering course again, 3 weeks after the heaviest-swelling ankle injury I've ever had.
Technically, it was a great run. The really open woods were excellent for seeing the terrain forms far ahead - shapes of re-entrants were esp. helpful. Two biggest errors were a 10 sec. out and back (20 sec penalty) where I'd cut though the woods to a trail when I'd originally planned to go around, and I didn't compensate for how little I'd have to stay on that trail, and another leg actually perhaps 2 in a row) near the end where I hadn't realized how high up a re-entrant a control was, and I came in too low.
Physically, tape was good to provide stability and confidence, but I hadn't taped tight enough (or otherwise wasn't ready) to run downhills hard. Hard running on rooty trails was almost full speed, if nerve-wracking to watch so close, as were all uphills and most flats in the forest. Downhills in the forest were very tentative, with time lost to carefully small-stepping the way down, more slowly the steeper it was. And the more deadfall-strewn flats and side hills were also tentative, fearing a bad landing on the far side of something - though Spring conditons of good ground visibility helped. I'm clearly still away from the foolhardy confidence needed. We'll try stronger taping next weekend (plus another week of strengthening...)
Running27:17 2.5 km (10:55 / km) shoes: R-NB 461 Black # 2
Following Oriana on White, where she moved along fairly well, but unfortunately skipped # 3. (37:xx for 1.9km, but so windy trails that AJ's win was 24 min.)
Running1:28:25  14.12 km (6:16 / km) +394m5:30 / km shoes: R-NB 461 Black # 2
Covering the 3-4km circle 1/8th between E and SE - even with most of it already covered, and me driving to the start, it took this long... With Tom for the most adventurous backyard crossing (lots of signs in a semi-secluded canyon in a suburban area.)
Ankle taped, but was fine, despite plenty of hills. Tom was really sore/achy by the end, I was just starting to get sore
Running14:24 1.4 km (10:17 / km) +40m9:00 / km
Loops w/Aj and some tag w/Multi
Running7:00  0.8 km (8:45 / km) shoes: R-NB 461 Black # 2
100e ankle twists w/balance (foot/ankle)
10e standing eccentric hip flexor drops (hip flexor)
10e eccentric bridge hamstring drops (hamstrings)
Running1:23:11 13.25 km (6:17 / km) +395m5:28 / km shoes: R-NB 461 Black # 2
Hilly loop w/Magnus & Jenni, who were moving well (my L3 pace up hills, and still talking...), then to Wilson Park for 2x3 minutes of figure 8's around the basketball free-throw circles - seems a very good workout for the ankle and was able to push pretty hard by the end, and then a 3:05 800m that was surprisingly hard cardio work (ankle was fine...) I've apparently lost some fitness.
Running1:00:21 9.06 km (6:40 / km) +100m6:19 / 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.
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....
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.
Running intervals 1:09:30 11.7 km (5:56 / km) +250m5:22 / km shoes: R-NB 461 Black # 2
To RiteAid and back, then taped ankle, the to VF park to repeatedly do a paved+trail run loop on the S-side of Mt. Joy. Ran up on the mostly paved part, at L4 pace, then down on the trail. Happy to reach L4 pace on pavement (at least uphill - flat may be harder due to higher impact - certainly downhill wouldn't be easy). L4-uphill, L2-downhill is currently plausible for pavement and easy trails. Still a ways from L4-orienteering... strength restoration, and low-pain range of motion are both still needed.
Unfortunately, the R-hip-flexor, which had been pain-free through most of this, reminded me during this L4 effort that it's not fully healed either.