Training Archive: WyattIn the 31 days ending 2005-08-31:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||||||||||||||||||||||||
Wednesday Aug 31 | ||
| Running (Grass, paved) 20:00 [2] 2.22 mi (9:01 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Strength (Hip & a little Ankle) 3:00 [1] | |
Tuesday Aug 30 | ||
| Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Running intervals 16:30 [4] 3 km (5:30 / km) +200m 4:08 / km | |
| shoes: R-Reebok White/Gray/Red | ||
| Some tough uphill intervals from 2-3 on the McKaig time trial course - with Clem and even Dasha running somewhere nearby! It's almost like Sweden here!
I see from my splits that I wasn't quite as consistent as I recall after the running. Maybe I was in oxygen debt. Clem was right behind on the first two, then tapered... 2:45, 2:35, 2:43, 2:43, 2:52, 2:50. On the first 5, I felt I could push in exchange for more muscle screaming and was fighting that tradeoff hard on the last half of each interval. On the 6th, I was more or less max'ed at the end of the steep part and despite pushing hard knowing it was the last one, it seemed to have very little effect. Legs were far more of a constant rubber/pain/blur than before... | ||
Monday Aug 29 | ||
| Running intervals (Strides on grass) 1:00 [4] 0.17 mi (5:52 / mi) +15m 4:37 / mi | |
| max:168 shoes: R-Reebok White/Gray/Red | ||
| Running 36:00 [2] 3.6 mi (10:00 / mi) +50m 9:35 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| W/jogging stroller | ||
Sunday Aug 28 | ||
| Orienteering (Rerun) 55:00 [2] 6.5 km (8:28 / km) +100m 7:51 / km | |
| shoes: O' Black/Orange VJ Twisters | ||
| Heavy->light rain, 75 degrees. Not too bad once moving. Followed Angelica and took splits as she ran hard, but not quite race pace. | ||
| Running long (Trails, Forest) 1:27:30 [2] 8.75 mi (10:00 / mi) +100m 9:39 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Longish run (2nd run of day) with Clem to/from home and hilly forest & trail loop at VF Mt. Joy | ||
Saturday Aug 27 | ||
| Running 59:00 [2] 6.21 mi (9:30 / mi) +100m 9:03 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Early morning run on trails at VF Mt. Joy. Didn't have much gas esp. for the intervals in the middle - one Mt. Dew gets me to about 25 minutes of slow pace before I notice a lack of fuel.
Angelica seems to be able to have a big dinner, and then run 60 minutes before breakfast w/o a problem. I can run 60 minutes before breakfast, but I definitely notice a problem.. R-knee/calf on and off achy today and yesterday. (Same Achilles injury I hit last Saturday, spreading in effect due to some assymetry?) Not too bad... | ||
| Running intervals 4:00 [4] 0.68 km (5:53 / km) +80m 3:42 / km | |
| shoes: R-Reebok White/Gray/Red | ||
| Once up the Cannon-sign to Mt. Joy hill was enough for my no-breakfast morning... | ||
Friday Aug 26 | ||
| Running 50:00 [2] 5.56 mi (9:00 / mi) +50m 8:45 / mi | |
| ahr:140 shoes: R-Reebok White/Gray/Red | ||
| VF Fatlands Trails | ||
| Running intervals (Pliometrics) 15:00 [4] 1.25 mi (12:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| 3 strides and 2 series of pliometrics | ||
| Strength (Hip & Ankle) 5:00 [1] | |
| shoes: R-Reebok White/Gray/Red | ||
Thursday Aug 25 | ||
| Orienteering long (Rerun) 1:37:00 [2] ** 12 km (8:05 / km) +200m 7:28 / km | |
| shoes: O' Black/Orange VJ Twisters | ||
| Valley Goat | ||
Long - Splits | ||
Wednesday Aug 24 | ||
| Running 20:00 [1] * 2.0 mi (10:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Was going to update a map of a new park they're building, but the trail there was overgrown, so I spent a lot of time bashing that back down, and then when I got there, somebody was still doing construction, so I didn't think wandering around next to the bulldozers would go over very well. Then ran back and did a little more real running on some grass, but it was slow. | ||
| Strength (Hip & Ankle) 5:00 [1] | |
| shoes: O' Black/Orange VJ Twisters | ||
Tuesday Aug 23 | ||
| Running intervals (5x1000, track) 20:59 [4] 5.4 km (3:53 / km) | |
| shoes: R-Reebok White/Gray/Red | ||
| Angelica did 5x400 @ 94-98
I did 5x1000, ex. the 3rd was 1400 because I got confused. I thought it felt hard. 46+48+46+46+44 = 3:50 45+47+48+47+46 = 3:53 46+48+47+48+47 = 3:56 +48+48 = 5:32 48+50+47+47+45 = 3:57 45+47+47+45+41 = 3:45 Legs felt rather heavy. It wasn't too hot, but perhaps yesterday's double workout, and/or the Saturday Race haven't left me super fresh... | ||
| Running warm up/down (And intra.) 50:00 [2] 5.0 mi (10:00 / mi) +40m 9:45 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Warmup/cooldown was probably a little slow due to heavy legs, and intra-interval is always slow :) | ||
Monday Aug 22 | ||
| Running 1:02:00 [2] 6.89 mi (9:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Trails @ VF Fatlands. Lots of nice windy Mt. Bike trails there in the shade, w/low humidity. Make up run for yesterday... | ||
| C • Mt. Joy 2 | ||
| Running tempo 9:00 [4] 1.29 mi (6:59 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| One surge in the middle of the run | ||
| Running 31:00 [2] 3.3 mi (9:24 / mi) +50m 8:58 / mi | |
| ahr:140 max:147 shoes: R-Reebok White/Gray/Red | ||
| 2nd run. Hard to push at 2 pace at night on grass or roads. (must start runs by ~7pm if I run in the evenign...) | ||
| Strength (Hip & Ankle) 5:00 [1] | |
| shoes: R-Reebok White/Gray/Red | ||
| Running intervals (3x weak strides...) 30 [4] 0.07 mi (7:07 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
Sunday Aug 21 | ||
| Note | |
| All day at the beach (NJ shore, Long Beach) with kids. An hour of body surfing, an hour of jumping in the waves with kids and teaching AJ to body surf, 2 hours of digging in the sand... No real training, but better that sitting around. | ||
Saturday Aug 20 | ||
| Event: 2005 PNWOF and 2005 USA Champs | ||
| Orienteering race (Rerun) 34:54 [4] 6.2 km (5:38 / km) +250m 4:41 / km | |
| shoes: O' Black/Orange VJ Twisters | ||
| VF Mt. Misery Red rerun - gave Clem 2 minutes and tried to catch him. Amazing how much faster we were than duing the actual race. My actualy race errors were ~2 minutes, but I beat my time by ~6 minutes. I guess I was reading the map a little during the race, but I thought I'd become more efficient than that. Not that my actual race result was bad - it was actually one of my better races of the season. AttPt suggests I'd get ~113.8 points had I done this pace on my first race. | ||
| Orienteering warm up/down 45:00 [2] *** 6 km (7:30 / km) +300m 6:00 / km | |
| spiked:7/7c shoes: O' Black/Orange VJ Twisters | ||
| Setting a few flags, then looking for WW | ||
Red - Splits | ||
Friday Aug 19 | ||
| Running 52:00 [2] 5.78 mi (9:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Neighborhood loop | ||
| Running intervals (Strides) 1:00 [5] 0.38 km (2:38 / km) | |
| shoes: R-Reebok White/Gray/Red | ||
Red - Splits | ||
Thursday Aug 18 | ||
| Running long 1:50:00 [2] 11.0 mi (10:00 / mi) +400m 8:59 / mi | |
| shoes: O-Mixed purple & black | ||
| Loop at VF, incl. a (slow) rerun of the Mt. Misery Red | ||
Wednesday Aug 17 | ||
| Running (Grass, paved) 41:51 [2] 4.41 mi (9:29 / mi) +80m 8:59 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| Neighborhood loop, climbing hills where possible. Found new trail segment along a creek I didn't know existed. Not sure whether it's public though. | ||
| Running intervals (Strides) 30 [5] 0.09 mi (5:33 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Strength (Hip & Ankle) 5:00 [1] | |
| Note | |
| (sick) | ||
| About 2pm I felt a little twinge in the right neck lymph node area, and by 10pm it was tough to swallow. Not quite as bad on the morning of 8/18. Odd that this sucker keeps going away and coming back. Should I make another doc. appt. only to cancel again when it's better the day I'm supposed to go in? | ||
| C • 3 | ||
Tuesday Aug 16 | ||
| Running intervals (8x~700, grass) 24:00 [4] 5.6 km (4:17 / km) +80m 4:00 / km | |
| slept:7.0 shoes: O-Mixed purple & black | ||
| Grassy loop with a few small hills near Glenn Rose catch basin. O'shoes & ankle tape. Twisting left ankle once - not bad, but thinking I should tape a little tighter as it didn't seem to help at all.
3:05, 3:03, 3:02, 3:01, 2:58, 2:57, 2:56, 2:50 | ||
| Running warm up/down (And intra. Grass.) 45:26 [2] 5.05 mi (9:00 / mi) | |
| shoes: O-Mixed purple & black | ||
Monday Aug 15 | ||
| Note | |
| Aside from orienteering races, I have run 3 hours in the last 18 days. Yeah, I was a little sick, but still that's bad training. Really bad. Kick.... | ||
| Running (Grass/Trail/Paved) 34:00 [2] 3.78 mi (9:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Running intervals (Strides (Paved/grass)) 1:00 [5] 0.2 mi (5:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| 4x15 seconds, within run | ||
| Strength (Hip & Ankle) 5:00 [1] | |
Sunday Aug 14 | ||
| Running warm up/down 15:00 [3] 1.67 mi (8:59 / mi) | |
| shoes: O-Black/Green VJ Spikes | ||
| Reasonable warmup and cooldown. Cooldown incl. starting Green with Angelica. I think she was running faster than I was out of the starting blocks... | ||
| Orienteering race 1:22:00 [4] 9.3 km (8:49 / km) +250m 7:46 / km | |
| shoes: O-Black/Green VJ Spikes | ||
| Started a bit slow, as it was really hot (~90 w/80%humidity). Maintained pace okay, but it was apparently a bad pace. Eddie went by and I couldn't keep up at all. Had a breif attack of the shivers while trying. I did have milk (and cereal) for breakfast, which I don't think helps me at all. Although cooler weather would do much more than skipping the milk.
How much did I sweat? Well, I drank about 2 liters in the 2 hours before the race, and about 4 more liters in the 4 hours after the race, before I finally had to pee. BTW, my throat was recovering a bit this morning, an was totally fine in the evening after the race. Go figure. I think I'll skip the doc. appt I made for tomorrow. - Cancelled. | ||
Blue - Splits | ||
Saturday Aug 13 | ||
| Running 9:00 [2] 1.0 mi (9:00 / mi) | |
| shoes: R-Reebok White/Gray/Red | ||
| Beginning of 30 minute run at 8am, but it was too hot, and I was lazy | ||
| Strength (Hip & Ankle) 5:00 [1] | |
Friday Aug 12 | ||
| Note | |
| slept:10.0 (sick) | ||
| Throat pretty sore today, all day, and I haven't run much recently. Maybe it needs me to go run, then it's okay? :)
Same thing that's been on and off for ~3 weeks. I might run a few minutes now and then stretch & do some hip/ankle strength. That would be good. | ||
Thursday Aug 11 | ||
| Note | |
| (sick) | ||
| Flying DEN-PHL. Throat getting sore again in evening | ||
Wednesday Aug 10 | ||
| Note | |
| By the way, the annoying on/off sore throat, sore ear, sore neck-lymph node thing that was bugging me in late July is still around and mildly annoying me on and off through the 5-day. Odd that it's not causing major issues even when exterting myself. I wonder if it's only long slow runs that really upsets this thing? Perhaps I'll do a long slow run tomorrow morning, or Friday, and find out...
In the meantime, I'm planning to ignore it unless it gets feverish, or sore enough to require meds, and then I may go see a doc. This isn't like consistent with a low-level Lyme infection is it? I certainly pull enough ticks off me in a year to expect that I don't get them all. | ||
| Running hills 15:00 [4] 1.0 mi (15:00 / mi) +300m 7:46 / mi | |
| Hard uphill part of training run on 2nd half of Mt. Satinas. | ||
| Running intervals (3 Strides) 1:00 [5] 0.1 mi (10:00 / mi) +50m 3:55 / mi | |
| Running 1:02:00 [2] 6.0 mi (10:20 / mi) +300m 8:57 / mi | |
| Rest of run up/down Mt. Satinas near Boulder | ||
Tuesday Aug 9 | ||
| Running 29:00 [2] 3.05 mi (9:31 / mi) +20m 9:19 / mi | |
| shoes: R-Reebok White/Gray/Red | ||
| a little weak, but felt good to run | ||
Monday Aug 8 | ||
| Note | |
| slept:16.0 (sick) | ||
| really sick last night. apparently food poisoning? slept half the day and only ate solids in the evening | ||
Sunday Aug 7 | ||
| Orienteering race 1:44:00 [4] *** 14.4 km (7:13 / km) +150m 6:52 / km | |
| spiked:22/25c slept:9.0 shoes: O' Black/Orange VJ Twisters | ||
| After 4 days of 6 races, the last two being Championships, I was sorely out of gas. Ted Good ran away from me several times in the middle of the course, and ~80 minutes into it I hit a wall. Not too severe, but my pace dropped notably. Catching Tex helped keep the motivation up enough to not walk before the finish. | ||
| Running warm up/down 3:00 [2] 0.3 mi (10:00 / mi) | |
| shoes: O' Black/Orange VJ Twisters | ||
| Weak warmup only | ||
Blue - Splits | ||
Saturday Aug 6 | ||
| Orienteering race 1:11:00 [4] *** 8 km (8:53 / km) +500m 6:46 / km | |
| spiked:12/15c shoes: O-Black/Green VJ Spikes | ||
| US Relay Champs.
I was encouraged to run my own race, navigate solidly, and not worry about running hard. That worked okay, with me holding 2nd place, with two route choice issues costing ~3 minutes early. However that wasn't easy, as I was passed by Mark Prior by # 3 (and possibly by # 2...) and (not sure, as we diverged on the way to 4), he may have held the lead all the way to 8, where I continued slow & steady, and he made a ~3 minute mistake. | ||
| Running warm up/down (Warmup on/off) 12:00 [2] 1.0 mi (12:00 / mi) | |
Red - Splits | ||
Friday Aug 5 | ||
| Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) +20m 9:36 / mi | |
| shoes: O' Black/Orange VJ Twisters | ||
| Light warmup before Day O'. Good warmup (run to start) before Night O'. | ||
| Orienteering race 55:00 [4] *** 7.8 km (7:03 / km) +300m 5:55 / km | |
| spiked:9/11c shoes: O-Black/Green VJ Spikes | ||
| Nice run on New, New Blue Mtn. Not pushing hard enough at first few, but otherwise a good run with mostly good routes on lots of long route choice legs. | ||
| Orienteering race*** 8.6 km ( / km) +250m / km | |
| spiked:8/11c shoes: O' Black/Orange VJ Twisters | ||
| US Night O' Champs
Very hard effort on and off to the point that I almost threw up once on the course and once in the chute. Great light (Clem's). Navigated fairly aggressively, paying lots of attention to contours in much of the terrain, mixed with rough-to-line (road/fence/contour-ledge) & relocate fast runs on lots of compass. Pretty confused twice. Once I had enough info an terrain/compass memory to recover quickly. The other time I had a semi-confident relocation, plus a (nice-light) view of long spur off to my left to help me decide which reentrant to try next - a bit lucky on that one. And it worked! My 2nd M21 Gold - US Night O' Champion 2005 - this time vs. ~20 competitors (compared to 4 last time...) feels even better! Next, goal: start running well against the same folks in the daytime ;) | ||
Blue - Splits | ||
blue - Splits | ||
Thursday Aug 4 | ||
| Running warm up/down 3:00 [2] 0.3 mi (10:00 / mi) +10m 9:03 / mi | |
| shoes: O' Black/Orange VJ Twisters | ||
| Crappy warmup because the start was right next to the car and the bathroom line was long and... | ||
| Orienteering race 1:10:00 [4] *** 7.3 km (9:35 / km) +200m 8:26 / km | |
| spiked:5/15c shoes: O' Black/Orange VJ Twisters | ||
| Moving okay physically, but had a lot of trouble with the map. Compass/pace apparently worked well today and I didn't even check compass nearly enough. | ||
Blue - Splits | ||
Wednesday Aug 3 | ||
| Event: Colorado Five-Day | ||
| Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi) | |
| My best warmup of the week was before the Prologue, which was one of my best races of the week. Was it the warmup that helped, or was it just the first race of the week? Regardless, I've got to get back to doing better warmups, as they almost never hurt, and sometimes seem to help (plus people that know how to run well generally recommend them... :) | ||
| Orienteering race 16:04 [4] *** 2.7 km (5:57 / km) | |
| spiked:10/11c shoes: O-Black/Green VJ Spikes | ||
| Good run - one 20 sec. mistake near the end, but others apparently didn't nail that one either. | ||
| Orienteering race 46:34 [4] *** 7.62 km (6:07 / km) +150m 5:34 / km | |
| spiked:13/15c shoes: O-Black/Green VJ Spikes | ||
| Can't quite keep up with the fast-pack, but I didn't drop off the back as fast as I have in the past. I think... If I can get my training up to ~8hr/wk, I expect I will be able to run with the fast pack. 10-12hr/wk, and maybe, just maybe, I can get near 100 points... | ||
Prologue (Attack Badger Sprint) - Splits | ||
The Chase - Splits | ||
Monday Aug 1 | ||
| Running warm up/down (Grass, paved) 10:00 [2] 1.1 mi (9:06 / mi) +15m 8:43 / mi | |
| (sick) shoes: R-Reebok White/Gray/Red | ||
| Easy loop near home. Took last few days off, yet still had sore throat worsen last night. Kids are coughing/sore throated a bit too. So I decided to jog & stretch & do hip/ankle work for strength, since running isn't that correlated with flucuations in my mild cold.
If I get a fever, I'll stop running generally. We'll see how it goes in Colorado this week. Hopefully I'll recover fast! | ||
| Strength (Hip & Ankle) 5:00 [1] | |