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Training Log Archive: Wyatt

In the 11 days ending Jul 25, 2011:

activity # timemileskm+m
  Running13 13:19:29 82.05(9:45) 132.05(6:03) 2140
  Orienteering1 43:43 3.88(11:16) 6.24(7:00) 179
  Strength2 20:00
  Total13 14:23:12 85.93 138.29 2319
  [1-5]13 14:22:42
averages - sleep:8 weight:66.9kg

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Monday Jul 25, 2011 #

Running 40:19 intensity: (8:02 @1) + (32:17 @2) 7.86 km (5:08 / km) +108m 4:48 / km
ahr:130 max:145 shoes: R-NB 461 Black

Ran at 9pm, and it was blessedly cool. mid-70's and humid with a heat index in the mid to low 80's. Oh so nice, relatively...

All paved, w/headlamp and Wilson Park lights nicely on this evening.

Paved is historically not good for IT and it duly worsened a bit.

Sunday Jul 24, 2011 #

Running warm up/down 7:00 [2] 1.1 km (6:22 / km) +30m 5:36 / km
shoes: O-Icebug Sisu 10.5

Real-feel heat index of 90+, so decided on Green, so I could run hard, w/o just doing a death slog, and hopefully prevent a later Migraine (didn't work...)

Run to start. Head in cold water stream on the way helped quite a bit, but was still warm again by actual start.

Orienteering race 43:43 [4] 6.24 km (7:00 / km) +179m 6:08 / km
ahr:154 max:169 shoes: O-Icebug Sisu 10.5

Did Green, so could run a hard race despite the heat. Forgot to take Excedrin before start - should've on this hot day, and despite a trickle of 6 Excedrin after the race, I was Migrained by 5-hours after finish, incl. vomiting by 7-hours after finish. Not the worst I've had, but not fun. Anyway, back to the race itself.

Ran a normalish race pace when rocks allowed. Not too much slowing due to heat.

#2 was esp. bad. #3 was esp. good on a hard attack. Some details:

Some minor issues elsewhere, but all-in-all, my best scoring DVOA run of the year (127) pushed me up to 1st.

Newish shoes in 2nd O' race - toe-box now tight enough with new lacing. Heel blisters again though, perhaps due to somewhat loose and rubbing heel? Will need to tape heel in future with these shoes... :(

Strength 10:00 [1]

7/20/10 set, less the DT, while lifegaurding Oriana & Emma, who spent 1.5 hours in the pool this hot afternoon. (That likely didn't help my head either, BTW.)

IT got pinchy after this, slowly worsening for 2 days (so far) and I'm not sure if was triggered by this Strength set (as there was, as often, an immediate increase in pain when doing this w/o IT pain beforehand...), or if it was the race :(

Saturday Jul 23, 2011 #

Running 2:06:23 [2] 21.03 km (6:01 / km) +300m 5:37 / km
slept:8.0 weight:66.7kg shoes: R-NB 461 Black

Up late, banana, Mt. Dew & water, joined fasttracks at mile 3, Pawlings @ river, lower Perk., Audubon, Fatlands trails (broke off group to do bumpy single track), back to lower Perk to get shirt I'd left, then a few gap fills in the 3.9-4.7km coverage range. With lower humidity, the ~83-91 degrees wasn't really all that bad...

Drank lots of water & Gatorade, and several rests in the 1st half (with others). Weight is after run before shower.

Right ear & lymph threaten a mild illness - not sure.

Thinking to run Green tomorrow @ French Creek due to heat..

Friday Jul 22, 2011 #

Running 55:45 intensity: (28:24 @1) + (27:21 @2) 8.55 km (6:31 / km) +316m 5:30 / km
slept:6.5 shoes: R-NB 461 Black

Hottest day of the year, so far, and 2 degrees shy of the all-time record, so instead of hill intervals, I did hill survival, starting at 7:30am. I really don't start running well that early, esp. alone... And I still got hot

Thursday Jul 21, 2011 #

Running long 1:45:23 intensity: (25:26 @1) + (1:19:57 @2) 16.85 km (6:15 / km) +385m 5:37 / km
shoes: R-NB 461 Black

Misery, S-side River trail, then back. Got uncomfortably hot by the end.

Wednesday Jul 20, 2011 #

Running intervals 47:30 intensity: (7:59 @1) + (20:55 @2) + (7:58 @3) + (10:38 @4) 9.4 km (5:03 / km)
ahr:142 max:170 shoes: R-NB 461 Black

Very hot night, and lack of rival at intervals left times & HR quite lacking. 90->85, humid, but at least sun was setting.

6x600, 200 rest; 2x200, 200 rest

2:23, 2:18, 2:18, 2:20, 2:17, 2:16, 2:15, 2:16
41, 42

Tuesday Jul 19, 2011 #


No wonder I was hot. Real-feel today was revised up to 109. Currently 105, and I just finished the run...

Running 2:13:33 [3] 21.84 km (6:07 / km) +217m 5:50 / km
weight:67.1kg shoes: R-NB 461 Black

10 minutes home from Chesterbrook, then long loop. Quite slow due to heat (RF ~100 ). Bought cold gatorade 32oz @ 30 minutes in, then refilled with (warm) water at two drinking fountains, consuming 85% of that over the course of the run (5lbs). Wt. after of 148 suggests I drank enough. Really on the edge of getting over-hot, but made it.

Keeping it on mostly flat and easy trails to avoid exacerbating the foot-cut, and/or my biased, compensating form issues. Worked out - this was the last day I noticed it.

Monday Jul 18, 2011 #


Lots of sleep the last two nights. Interestingly, I remember my dreams much more on lots of sleep. E.g. last night (after watching Zathura in the car yesterday) there was one with a bunch of Gorgons we were trying to evade by sneaking from house to house in some neighborhood with really big houses...

Anyway, I'm posting because I've noticed it's been reasonable warm recently. Rarely really hot, but never cool - e.g. high temp has been above average for this whole month, and for 53 of the last 60 days...

And the forecast for the next few days is also hot, incl. real-feel of 111 for Friday.

6 AM

Running 59:34 intensity: (19:27 @1) + (40:07 @2) 9.2 km (6:28 / km) +123m 6:04 / km
ahr:130 max:143 shoes: R-NB 461 Black

A mostly flat trail run along the Schuylkill, then home (1-way from visitor's center.) Foot-cut was mostly okay, but I think I may have been favoring parts of it, as the L-outside musculature is a bit sore. May split tomorrow's 2.5 hour long run into loops, in case it gets more sore after loop 1.

Sunday Jul 17, 2011 #

5 AM

Running 1:34 intensity: (30 @0) + (1:04 @1) 0.22 km (6:58 / km) +2m 6:40 / km
ahr:92 max:106 slept:10.0 shoes: R-NB 461 Black

Attempt to run right out of bed in the AM. Not happy. Turned around.
12 PM

Running intervals 15:00 intensity: (10:00 @2) + (2:00 @3) + (3:00 @4) 2.0 km (7:30 / km)

Tag on the beach with the kids, on tracks in the sand. Plus some running on the beach, barefoot. Unfortunately, at the end of tag, I sliced the bottom of my foot on a shell. Just enough to draw a little blood, but that area that bled seems quite small, was washed clean within 15 minutes, and seems seated below the 1cm low incision in the callus... So far, minor issues (see later entries.)
2 PM

Running 31:16 intensity: (14:14 @1) + (17:02 @2) 5.9 km (5:18 / km) +1m 5:18 / km
ahr:125 max:137 shoes: R-NB 461 Black

Margate City, to Atlantic City, mostly on the boardwalk. Flat run seemed okay for the newly cut foot. Anything not flat, less so.

Saturday Jul 16, 2011 #

Strength 10:00 [1]

Same 7/20/10 set. Because my R-knee IT, and R-lower back connection point thereof, are still pretty sore this afternoon, esp. walking around slow at a party I just left (3 houses down, ~100 people..) briefly to do this workout

Running 1:34:21 intensity: (1:00:41 @1) + (33:40 @2) 15.0 km (6:17 / km) +50m 6:11 / km
shoes: R-NB 461 Black

1st loop of 20 in 24 race in Philly, with Gene, Lida, Andi and other FastTracks runner. They were embarking on an attempt at many, many of the 8.4 mile loops in 24 hours. Lisa was aiming for 12 of them, to do 100 miles... Gene for 6+. Last year's winner was aiming for ~17-18 of them.

Seeing all the aid stations, where you'd be greeted by volunteers that begin to recognize you, and camping next to the Art Museum, it don't actually see it as boring as before. Certainly the 1st loop was kinda fun...

Later in the day, I came back and rode on bikes around there with the kids, saying hi to Lisa @ 21 and 31 miles (on pace for ~115 miles), and Gene @ 18 & 23 miles (on pace for ~80 miles). While the last 18 hours will be much cooler, I suspect the pace may slow :)

Friday Jul 15, 2011 #

Running intervals 1:21:51 intensity: (6:18 @1) + (56:48 @2) + (13:42 @3) + (5:03 @4) 13.09 km (6:15 / km) +608m 5:04 / km
ahr:138 max:164 slept:7.0 shoes: R-NB 461 Black

Two loops over Misery & Joy, surging on the uphills. Didn't push very well though, hard time keeping level 2, and the total uphill surge time was over 20 minutes, which was supposed to be L4, but HR only hit L4 for 5 minutes... Feeling a little beat for some reason.

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