Training Log Archive: WyattIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
Running 20:24 3.44 km (5:56 / km) +35m 5:39 / km
shoes: R-NB-Gray-460 # 3
Short loop partly in VF park. Rest day before races.
Thursday Apr 29, 2010 #
Running 36:36 [2] 6.89 km (5:19 / km) +60m 5:05 / km
shoes: R-NB-Gray-460 # 3
Chesterbrook with Angelica
Wednesday Apr 28, 2010 #
9 AM
Running 52:00 10.05 km (5:10 / km) +50m 5:03 / km
shoes: R-NB-Gray-460 # 3
Out & back on river trail (Betzwood), incl. a 2 mile tempo run with Angelica (her tempo pace) 7:25, 7:31
6 PM
Running 14:37 [2] 2.29 km (6:23 / km) +53m 5:43 / km
shoes: R-NB-Gray-460 # 3
Run to track, and did 800m at AJ's tempo pace, which GPS says was 6:56/mile, and the track says was 7:16/mile.
My warmup for track intervals.
My warmup for track intervals.
Running intervals 27:00 6.0 km (4:30 / km)
shoes: R-NB-Gray-460 # 3
Track intervals, actually listening to the coach on many of the intervals & aiming toward a not-as-hard-as-I-can-do-10 pace, given the races the weekend are where I should be pushing to the limit, not this workout. He also tried to convince me that my tempo run is more important than this track workout. I'm not convinced, in part due to the company. E.g. if I had people racing me head-to-head for the tempo run, and/or in my weekend races, then maybe I shouldn't do track super hard. But I don't. Often my only head to head 'racing' is at track...
Tuesday Apr 27, 2010 #
Strength 8:00 [1]
4/22 PT set
R-IT pretty sore when I woke up, okay during the run (though R-lower back part was sore), really annoying in the evening.
R-knee-inside edge sore during the middle/end of the run, not too sharply but definitely not comfy - some general swelling/achiness in the evening.
R-IT pretty sore when I woke up, okay during the run (though R-lower back part was sore), really annoying in the evening.
R-knee-inside edge sore during the middle/end of the run, not too sharply but definitely not comfy - some general swelling/achiness in the evening.
Running 2:12:20 20.35 km (6:30 / km) +350m 5:59 / km
shoes: R-NB-Gray-460 # 3
Mt. Misery, Trails west of Fatlands, then through it, then back along river of a bit and home. Sore R-knee helped bring this run to a close before the 2:30 target
Monday Apr 26, 2010 #
Strength 8:00 [1]
4/22 PT set, mostly in the evening, but doing the R-glute work just after I ran, and not to exhaustion
Running 1:05:32 [2] 11.87 km (5:31 / km) +166m 5:10 / km
ahr:131 shoes: R-NB-Gray-460 # 3
VF park longish loop from lower lot with Angelica & Tom
Sunday Apr 25, 2010 #
Event: Big Sur Marathon
Running warm up/down 5:42 [2] 0.95 km (6:00 / km) +24m 5:20 / km
shoes: O-VJ-Grey-Spikes
I really like remote starts for advanced courses only. Then a warmup is enforced, and later, I can take my kids on white w/o a long walk to the start.
Orienteering race 40:04 [4] 6.43 km (6:14 / km) +250m 5:13 / km
ahr:163 shoes: O-VJ-Grey-Spikes
DVOA Governer Dick - New Map
Mojo back
3x30 second errors, otherwise solid, and pushed reasonably well physically, though that could still be upped a notch for a course this short
Clem was 44, Vadim, Florin others were 48+
Mojo back
3x30 second errors, otherwise solid, and pushed reasonably well physically, though that could still be upped a notch for a course this short
Clem was 44, Vadim, Florin others were 48+
Running 23:24 2.76 km (8:29 / km) +150m 6:40 / km
shoes: O-VJ-Grey-Spikes
Cooldown ala White shadowing AJ. He got confused on one where the fence/trail/trail/trail/fence lines were hard to read (printing was bad, though map was quite good), lost 2.5 minutes there, then near the end he caught Michelle & Hope who were running together and pressed them at very high speed downhill on a trail - together, he made another 15, 30, then 60 second errors in the many trails near the end that even got Clem & I confused a bit. Still made it in under 10min/km, and was proud to say he's been under that mark in every race this year...
Saturday Apr 24, 2010 #
Running 33:51 [2] 5.19 km (6:31 / km) +86m 6:01 / km
shoes: R-NB-Gray-460 # 3
A little loop on Ft. Washington trails on the way home from buying a car. It gets much easier. This is the 5th or so car I've bought, and this one is less-than-one-year-used (rebuilt) by a friend at a substantial discount from new car price (40% or so), so was the easiest car purchase decision I've ever done. Paperwork however was a hassle. PennDOT process is overly cumbersome.
Friday Apr 23, 2010 #
Running hills 1:17:49 11.0 km (7:04 / km) +300m 6:14 / km
shoes: R-NB-Gray-460 # 3
8x VF Mt. Joy Cannon sign to (former) Parking lot edge at top. Fairly consistent efforts 3:31-3:44
1:43+1:59 = 3:42
1:42+2:00 = 3:42
1:43+1:57 = 3:40
1:44+2:00 = 3:44
1:49+1:51 = 3:40
1:41+1:58 = 3:39
1:39+1:54 = 3:33
1:37+1:54 = 3:31
1:43+1:59 = 3:42
1:42+2:00 = 3:42
1:43+1:57 = 3:40
1:44+2:00 = 3:44
1:49+1:51 = 3:40
1:41+1:58 = 3:39
1:39+1:54 = 3:33
1:37+1:54 = 3:31
Thursday Apr 22, 2010 #
Strength 8:00 [1]
Revising the current strength set: (time recorded is only active exercise part) - based on 4/19 visit with Valerie Brill
- At least once a day: (Val says twice...)
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side
- Left-leg forward lunge stretch of R-hip-flexor, w/L-foot on a stool, w/pelvic tilt
- Cobra stretch on edge of bed/couch to focus effort on R side
- Static Stretch R-IT, try to twist R foot out a bit less than the 45 deg I have done for the past few years
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 60 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating to exhaustion (pushing hard enough on each s.t. ~20 is exhaustion...)
For:
- (R) IT + inside of knee (fighting occasional compression pain)
- (R) Hip flexor (sore on/off & weak on high steps since some fall almost a year ago)
(L) Hamstring (can still feel it, but not too bad)
(R) Foot: (preventative at this point)
Also, I try to sit with knees forward and feet out to right (esp. R-foot) even though it feels relatively awkward vs. the opposite & I try to sleep on sides with L-knee skewed forward a bit to stretch R-IT, possibly w/pillow separating hips.
- At least once a day: (Val says twice...)
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side
- Left-leg forward lunge stretch of R-hip-flexor, w/L-foot on a stool, w/pelvic tilt
- Cobra stretch on edge of bed/couch to focus effort on R side
- Static Stretch R-IT, try to twist R foot out a bit less than the 45 deg I have done for the past few years
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 60 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating to exhaustion (pushing hard enough on each s.t. ~20 is exhaustion...)
For:
- (R) IT + inside of knee (fighting occasional compression pain)
- (R) Hip flexor (sore on/off & weak on high steps since some fall almost a year ago)
(L) Hamstring (can still feel it, but not too bad)
(R) Foot: (preventative at this point)
Also, I try to sit with knees forward and feet out to right (esp. R-foot) even though it feels relatively awkward vs. the opposite & I try to sleep on sides with L-knee skewed forward a bit to stretch R-IT, possibly w/pillow separating hips.
Running 40:01 6.84 km (5:51 / km) +80m 5:32 / km
shoes: R-NB-Gray-460 # 3
Short & easy from the house with Tom & Angelica
Wednesday Apr 21, 2010 #
Running warm up/down 11:07 [2] 1.7 km (6:32 / km)
shoes: R-NB-Gray-460 # 3
Running intervals 30:17 7.64 km (3:58 / km)
shoes: R-NB-Gray-460 # 3
Intervals - 400's with 1st and last 50m's easy (aka 300's with a ramp-up and ramp-down).
86, 83, ?, 86, 90,
85, 86, 88, 89, 79
86, 83, ?, 86, 90,
85, 86, 88, 89, 79
Tuesday Apr 20, 2010 #
Running 1:44:37 [2] 19.78 km (5:17 / km) +145m 5:06 / km
shoes: R-NB-Gray-460 # 3
Long slow AM run up Perkiomen trail with Troy & Angelica. Troy claimed to be getting tired by the end, but after running the whole 10th mile about 5 meters ahead of Angelica & I and talking back over his shoulder as we chatted in our 'group', I ran ahead with him on the last two miles, where he picked up the effort slightly, bringing the pace down toward 8-flat from 8:30.
Legs a bit achy-all-over at the start, and the finish, just residual from the 5miler I think.
Legs a bit achy-all-over at the start, and the finish, just residual from the 5miler I think.
Running 22:39 [1] 2.9 km (7:49 / km) +35m 7:22 / km
shoes: R-NB-Gray-460 # 3
PM run - Shortest possible VF park loop w/AJ, counter-clockwise
Monday Apr 19, 2010 #
Running 44:56 6.67 km (6:44 / km) +177m 5:57 / km
ahr:127 shoes: R-NB-Gray-460 # 3
Early AM loop up a bit of misery, then down and up along a bit of joy, touching the corner of yesterday's 5 mile race course, then back.
Strength 5:00 [1]
Various strength exercises aiming toward R-hip, during 90 minute eval/discussion with Valerie Brill - really sharp PT.
Sunday Apr 18, 2010 #
Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
Before & after the VF 5 mile
Running race 30:17 [4] 5.0 mi (6:03 / mi) +85m 5:45 / mi
ahr:168 max:177 shoes: R-NB-Gray-460 # 3
The Valley Forge 5-mile race (very close to the regular 5 mile loop). 25th of 1181 http://results.active.com/pages/searchform.jsp?rsI...
Beat my goal of being ahead of Last year's women's winner, Doreen McCoubrie (F48), at tied my 5 mile PR from 2 months ago on a flatter course. Though I was well behind the women's winner who ran a 28:02
Magnus finished about 2 minutes back.
Beat my goal of being ahead of Last year's women's winner, Doreen McCoubrie (F48), at tied my 5 mile PR from 2 months ago on a flatter course. Though I was well behind the women's winner who ran a 28:02
Magnus finished about 2 minutes back.
Saturday Apr 17, 2010 #
Orienteering warm up/down 7:52 1.31 km (6:00 / km)
shoes: R-NB-Gray-460 # 3
Helping Oriana & Malva with the first part of the White course @ Willows, then a short warmup alone.
Orienteering race 29:55 4.67 km (6:24 / km) +106m 5:45 / km
ahr:162 max:174 shoes: O-VJ-Grey-Spikes
Willow's Score O'. A course I've done before as this very 'local' event has used same course repeatedly. Picked up them all. http://www.dvoa.org/events/results/html/rslt10/wil.... No ankle tape, and not pushing super hard, due to a road race on Sunday.
I think I should make the maps & courses for next year...
I think I should make the maps & courses for next year...
Friday Apr 16, 2010 #
Running 23:38 3.67 km (6:26 / km) +60m 5:57 / km
shoes: R-NB-Gray-460 # 3
Oneway from Swedesford Rd. through VF park home, after a morning including some KoP errands.
Thursday Apr 15, 2010 #
Running 1:03:10 [2] 10.58 km (5:58 / km) +112m 5:40 / km
shoes: R-NB-Gray-460 # 3
Chesterbrook to Summerhill loop with Angelica & Tom. Longer than I'd intended, but good to go with company. We walked a few stages on the way back, which was fine with my rest week easy day plan.
Decided attending Oriana's Piano-Recital, running the Valley Forge 5-mile race with Angelica, and generally spending the day with family just barely trumped the Stumble. Sad to miss the Stumble though.
Decided attending Oriana's Piano-Recital, running the Valley Forge 5-mile race with Angelica, and generally spending the day with family just barely trumped the Stumble. Sad to miss the Stumble though.
Strength 6:00 [1]
4/5 injury prevention mix, plus 1 minute of balance on toes of each foot (per AliC) for extra ankle strength - not consecutive - 1 fall on L leg, about 6 on R leg, and that's the one with the occasional injury.
Wednesday Apr 14, 2010 #
Running 50:00 [2] 9.5 km (5:16 / km) +50m 5:08 / km
shoes: R-NB-Gray-460 # 3
Accidentally did an AM run today instead of seeing my PT, on a day I was going to do intervals anyway, during an easy week, oops.
And this run wasn't that easy, because Troy was with us in Betzwood, and he was fast, running in the lead of the normal crew (Jackie, Tom, Danielle, Angelica, MJ), alone with me for parts, and with Angelica & me for parts, and Angelica & I just let him run away at the end. Troy apparently did both of the most extreme trail races I have ever done: Ron Horn's ice-pavement Chilly Cheeks of '07, and the lighting-storm-downpour-trail-creeks Dark & Dirty night run of '09.
And this run wasn't that easy, because Troy was with us in Betzwood, and he was fast, running in the lead of the normal crew (Jackie, Tom, Danielle, Angelica, MJ), alone with me for parts, and with Angelica & me for parts, and Angelica & I just let him run away at the end. Troy apparently did both of the most extreme trail races I have ever done: Ron Horn's ice-pavement Chilly Cheeks of '07, and the lighting-storm-downpour-trail-creeks Dark & Dirty night run of '09.
Running intervals 45:00 7.6 km (5:55 / km) +5m 5:54 / km
max:181 shoes: R-NB-Gray-460 # 3
12x300
70, 64, 62, 61,
61, 61, 59, 59,
58, 58, 54, 49
Keith ahead of me on the last one, really cruising & 18 yrs older than I...
I just noticed times are not only monotonically decreasing, but they also look amazingly like a Gaussian CDF
70, 64, 62, 61,
61, 61, 59, 59,
58, 58, 54, 49
Keith ahead of me on the last one, really cruising & 18 yrs older than I...
I just noticed times are not only monotonically decreasing, but they also look amazingly like a Gaussian CDF
Tuesday Apr 13, 2010 #
Running 38:23 [2] 6.39 km (6:00 / km) +70m 5:42 / km
shoes: R-NB-Gray-460 # 3
A little Chesterbrook loop, cutting through the office park for a change.
My R-foot (normal outer edge ankle tendon) has been tweaked non-trivially since Friday's VFG 1 PR. Some pain-relieving tape and stretching helped a bit, and got me through Sunday, but the foot tweaked a few times today on some grass after being silent on Monday. More or less fine on Wednesday too. Go figure.
(And go do my injury prevention stuff which includes stuff for the foot, that I've been slacking on majorly.)
My R-foot (normal outer edge ankle tendon) has been tweaked non-trivially since Friday's VFG 1 PR. Some pain-relieving tape and stretching helped a bit, and got me through Sunday, but the foot tweaked a few times today on some grass after being silent on Monday. More or less fine on Wednesday too. Go figure.
(And go do my injury prevention stuff which includes stuff for the foot, that I've been slacking on majorly.)
Monday Apr 12, 2010 #
Running 1:00:27 [2] 6.0 mi (10:05 / mi) +100m 9:35 / mi
shoes: R-NB-Gray-460 # 3
Betzwood loop, with plenty of single track trail on the 2nd half with Angelica, Tom, and Danielle - impressed she made it through a bunch of little trail.
Sunday Apr 11, 2010 #
Orienteering race 1:30:34 [4] 10.7 km (8:28 / km) +200m 7:44 / km
shoes: O-VJ-Grey-Spikes
Well, I'm still not navigating at Elite level this year, or even close. I think I have been close in the past, so I have definitely lost my mojo somewhere. (I have never run at Elite level, nor even remotely close.)
Apparently the DVOA FCE was a re-run of courses from last summer. I navigated a lot better than last summer's green-fest with only about 10-12 minutes of mistakes, but that was still an awful lot more than it should have been, esp. given it was much less nasty green, cooler, and I'd been there before.
Vadim did much better with perhaps 4-5 minutes of mistakes, and was somehow running just as fast as I was, with much less training under his belt. Apparently he read the notes, and knew it was a re-run, so he did some homework. Maybe he stole my mojo too...
Apparently the DVOA FCE was a re-run of courses from last summer. I navigated a lot better than last summer's green-fest with only about 10-12 minutes of mistakes, but that was still an awful lot more than it should have been, esp. given it was much less nasty green, cooler, and I'd been there before.
Vadim did much better with perhaps 4-5 minutes of mistakes, and was somehow running just as fast as I was, with much less training under his belt. Apparently he read the notes, and knew it was a re-run, so he did some homework. Maybe he stole my mojo too...
Orienteering warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: O-VJ Integrator Spikes
C • Wait 1
Saturday Apr 10, 2010 #
Running 30:30 [2] 4.62 km (6:36 / km) +126m 5:49 / km
ahr:129
A short Joy loop.
Friday Apr 9, 2010 #
Orienteering tempo 1:05:12 [4] 13.4 km (4:52 / km) +254m 4:27 / km
ahr:164 max:174 shoes: O-VJ-Grey-Spikes
In my 9th attempt, more than 6 years after the original running, I just barely got the Valley Goat I course record from Mr. Zhyk. I was beginning to think I might never get that one, but conditions were good today, with much low & mowed spring grass, and my body was working okay 3 hours after an 8 slice of cinnamon raisin toast breakfast...
Physically, I'm doing okay this year. Hopefully this Sunday at FCE I'll remember how to navigate cleanly...
Physically, I'm doing okay this year. Hopefully this Sunday at FCE I'll remember how to navigate cleanly...
Thursday Apr 8, 2010 #
Running 1:06:30 [2] 10.62 km (6:16 / km) +146m 5:52 / km
ahr:132 max:144 shoes: R-NB-Gray-460 # 3
Easy loop with Tom & Angelica. Angelica cutting it short ( which I was happy with after a poor dinner & no breakfast ), and Tom trying to make it a little longer.
Wednesday Apr 7, 2010 #
Running 12:20 [5] 3.6 km (3:26 / km)
12x300 @ 1:10->:56, 100-walking rest
with Jim (now lives in Reading, 1st time back this year)
Gene (showing up a few times this year, started in Group 2-3, rapidly moved up)
Diane (ran with Keith and I a few times, joined the workout late for the last 6x300 after coaching some pee-wee track & field @ same spot)
Kim (Carolyn's friend who came once last fall - Carolyn apparently will be returning next week)
with Jim (now lives in Reading, 1st time back this year)
Gene (showing up a few times this year, started in Group 2-3, rapidly moved up)
Diane (ran with Keith and I a few times, joined the workout late for the last 6x300 after coaching some pee-wee track & field @ same spot)
Kim (Carolyn's friend who came once last fall - Carolyn apparently will be returning next week)
Running warm up/down 1:17:00 [2] 12.0 km (6:25 / km) +170m 6:00 / km
shoes: R-NB-Gray-460 # 3
Ran up to the track, and back home afterwards, and some jogging in between harder stuff. Also did some 3 person trains (person in back sprints to the front while every else jogs, repeat...) for 800m at the end.
Running 13:00 [2] 2.6 km (5:00 / km) +25m 4:46 / km
shoes: R-NB-Gray-460 # 3
Oriana biked to school, and I ran along side (hand on arm much of the time) to help, and then I jogged home. Glad she likes her new bike enough to do this!
Tuesday Apr 6, 2010 #
11 AM
Orienteering 2:22:21 [2] 18.98 km (7:30 / km) +330m 6:54 / km
ahr:140 max:157 shoes: O-VJ-Grey-Spikes
Decided that I'm bad at forest running, so decided to do today's long training in the woods. E.g. my recent splits have suggested that I'm faster than local competition on trails, but not in the woods. I'm sure that doing my long-slow run in the forest is less helpful than an interval or tempo run in the forest, but it shouldn't hurt.
Ran reverse of 1st half of Valley Goat II, the reverse of 19-13 from last summer's Fatlands Red, then back. Not enough water before I started, and didn't get to Betzwood drinking fountain until 1:40, combined with a hot day ended up with me fighting a migraine all afternoon & esp. evening. It's currently 83 degrees in my home-office at 3:45am (I woke up when the Migraine recovered.)
Ran reverse of 1st half of Valley Goat II, the reverse of 19-13 from last summer's Fatlands Red, then back. Not enough water before I started, and didn't get to Betzwood drinking fountain until 1:40, combined with a hot day ended up with me fighting a migraine all afternoon & esp. evening. It's currently 83 degrees in my home-office at 3:45am (I woke up when the Migraine recovered.)
6 PM
Running 20:00 2.67 km (7:29 / km)
shoes: R-NB-Gray-460 # 3
A bit of afternoon jogging, helping Oriana on her new bike to Rita's, Wilson Park, and back home.
Monday Apr 5, 2010 #
Strength 5:00 [1]
Revising the current strength set: (time recorded is only active exercise part)
So, my injury suppression plan is, as of 4/5/2010 (now sorted in order of activity):
- At least once a day:
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side (also, I try to sit with knees skewed similar direction even though it feels awkward & sleep with pillow separating hips)
- 3-stage-active lunge stretch, incl. elbow drop & hamstring extend on stand, 2x on R-side, 1x on left
- Static Stretch R-IT
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 25 straight leg lifts, R-side
For:
- (R) IT + inside of knee (fighting occasional compression pain)
- (R) Hip flexor (sore on/off & weak on high steps since some fall almost a year ago)
(L) Hamstring (can still feel it, but not too bad)
(R) Foot: (preventative at this point)
So, my injury suppression plan is, as of 4/5/2010 (now sorted in order of activity):
- At least once a day:
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side (also, I try to sit with knees skewed similar direction even though it feels awkward & sleep with pillow separating hips)
- 3-stage-active lunge stretch, incl. elbow drop & hamstring extend on stand, 2x on R-side, 1x on left
- Static Stretch R-IT
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 25 straight leg lifts, R-side
For:
- (R) IT + inside of knee (fighting occasional compression pain)
- (R) Hip flexor (sore on/off & weak on high steps since some fall almost a year ago)
(L) Hamstring (can still feel it, but not too bad)
(R) Foot: (preventative at this point)
Running 52:48 [3] 9.2 km (5:44 / km) +80m 5:30 / km
shoes: R-NB-Gray-460 # 3
Summerhill loop with Angelica. 70 degrees felt warm :)
Orienteering 4:43 [1] 0.45 km (10:29 / km) +73m 5:47 / km
shoes: R-NB-Gray-460 # 3
Logging the bit of running that exceeded HR 100 with Oriana at the McKaig night Score O'. She did most of the navigation, but it wasn't super-White so I helped a bit. She ran on/off well at the start, and then after a bit of frustration with wet shoes after falling in a stream and having a leg in the forest where she was a bit slow, she got excited again and started running more. The mass-start Score O' with another 30 kid/parent groups around in a small park keeping things 'crowded' kept her motivated, I think.
Orienteering 24:54 2.8 km (8:54 / km) +103m 7:31 / km
shoes: R-NB-Gray-460 # 3
Control pickup of the 4 far controls @ McKaig. Running shoes at night was a bit slippery.
Many thanks to Chris Hand for making this new map, setting this course, & loaning me his headlamp after 8 of my AA's were found dead...
Many thanks to Chris Hand for making this new map, setting this course, & loaning me his headlamp after 8 of my AA's were found dead...
Sunday Apr 4, 2010 #
Running 22:20 [2] 4.34 km (5:09 / km) +44m 4:54 / km
shoes: R-NB-Gray-460 # 3
Late at night, near home, streets
Saturday Apr 3, 2010 #
Running 1:18:27 [2] 13.44 km (5:50 / km) +135m 5:33 / km
shoes: R-NB-Gray-460 # 3
Loop in Santa Cruz, watching the Pacific crash into the cliff with Angelica on the 1st half, then was planning a long loop, but poor eating (lunch too late, never settled/digested) caused a crash in motivation/energy so I ran straight back
Friday Apr 2, 2010 #
Running 38:31 7.58 km (5:05 / km) +10m 5:03 / km
shoes: R-NB-Gray-460 # 3
Near Qualcomm SCL office. 2nd and 4th mile hard - 6:28, and 6:24. Felt really hard, which that pace really shouldn't have...
Thursday Apr 1, 2010 #
Running 50:46 [2] 5.0 mi (10:09 / mi) +10m 10:05 / mi
shoes: R-NB-Gray-460 # 3
Behind my office I found an entrance to a storm drain tunnel, and after a bit of crawling managed to get to a slightly higher spot where I could jog in a crouch. Light was poor due to only occasional grates/pipes overhead, but was enough. Ran 'downhill' - north, I think - for what I'd guess was 2 1/2 miles, then hit a ledge where pipe dropped off into a much larger pit of some kind. Was a bit too dark to jump down, so turned around from there. Back is a little sore from the 5 miles in a crouch and have a few bumps from low edges of the ceiling. april fools - will anyone notice. actually was 20 minutes on the treadmill, then 30 around the streets. Only run this week where I felt good.
C • haha 2