Training Archive: WyattIn the 31 days ending 2008-08-31:
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| 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 | H | F | S | S | |||||||||||||||||||||||||||||||||
Sunday Aug 31 | ||
| Event: Fair Hill 6 Hour Rogaine | ||
| Orienteering race 5:50:09 | |
| ahr:134 max:167 shoes: O-VJ Integrator Spikes | ||
| Fair Hill Rogaine, 6 hours limit
Angelica & I did pretty well, planning a loop with several contingencies to have options at the end, skipping 3 controls at 3.5 hours to gives us more time for later, and Angelica really pushing us on the 2nd half which was just enough for us to reach out to # 91, which moved us from 5th overall, to 2nd overall, behind just Jonathan Campbell and a cadet (Jordan?) I think it was Angelica's first time ever beating Eddie... Felt much better after than the VF Marathon - I think the heat kept us slow rather than muscle fatigue, plus I ran with Angelica (although that didn't make things as easy as I'd expected as she was in front on me, pushing the pace for 90% of the course...) | ||
Friday Aug 29 | ||
| Running hills 47:37 [2] 7.33 km (6:30 / km) +170m 5:49 / km | |
| ahr:135 max:147 shoes: R-NB 891's | ||
| Mt. Misery loop to a segment of the Horseshoe trail from home. | ||
Thursday Aug 28 | ||
| Note | |
| I just noticed I'm seriously deficient in Sprint points, and have zero nearby opportunities to improve that before the Finals. After doing unusually well (for me) in the past few Sprint Finals, it'll be disappointing if I have a really poor showing. I wonder if I can get DVOA to make a Sprint? | ||
| C • First attempt 5 | ||
| Running 40:19 | |
| max:149 shoes: R-NB 891's | ||
| Running with the kids - both on bikes now. WIth AJ to Wilson Park, then around Wilson park and back home with both kids - 2 miles or so of riding for Oriana who's learning fast :) | ||
Wednesday Aug 27 | ||
| Running intervals 47:19 | |
| ahr:140 max:178 shoes: R-NB 891's | ||
| 4x1200, 4:26, 4:19, 4:20, 4:16. Led group 1 at Fast Tracks on 2nd and 4th. Good day. Really zoned out on the last one - right time of dusk for me to do that.
Had an Indian buffet lunch, and the mix of lung exhaustion & heartburn was distracting from the normal lung exhaustion only process. | ||
Tuesday Aug 26 | ||
| Running long 1:37:41 [2] 16.87 km (5:47 / km) +195m 5:28 / km | |
| ahr:135 max:155 shoes: R-Asics | ||
| Long run in new shoes = blisters...
I did find a new trail section I hadn't seen before in the Southern part of Valley Creek preserve, which made the run >90 minutes. | ||
Monday Aug 25 | ||
| Note | |
| Did 9 of the intended 10 hours last week - first over 7 hour week since the knee injury so not bad. This is now a 6 hour week nominally, although I'll exceed that badly on Sunday at the 6-hr Rogaine. Doing it with Angelica which should, to a small extent, keep me from over doing it... | ||
| Running 31:01 | |
| ahr:130 max:146 shoes: R-NB 891's | ||
| Easy loop near home incl. a bit of VF Park. | ||
Sunday Aug 24 | ||
| Running race 40:28 [4] 10 km (4:03 / km) +5m 4:02 / km vdot: 51.2 | |
| ahr:168 max:180 shoes: R-Asics | ||
| Mid-Atlantic region 10km Champs (USATF), Stone Harbor, NJ, 10am
Totally flat & paved. 70 degrees, sunny and fairly humid. Drank and dumped water on me (in Olympic style) and didn't slow much at the end like many on the course. 20:20 1st half, 20:08 2nd half, most of the difference being the last 2km where I really pushed... HR climbed slowly and steadily during the race even though my pace barely changed until the last 2k... Still not getting sub-40. Hmmm... Nutrionally, I tried a Gatorade and a Vault for breakfast in the car, after waking up (on purpose) only 1:45 before the race. I was burping it up a bit in km's 7 and 8 though - Mt. Dew is better I think as it's less carbonated. Maybe even flattening it would be good...? | ||
| C • You're on the right track. ... 1 | ||
| C • You're on the right track. ... 1 | ||
| Running warm up/down (Grass, paved) 29:15 [2] 4.4 km (6:39 / km) | |
| shoes: R-Asics | ||
| 7 up, 21 down... | ||
Saturday Aug 23 | ||
| Running (Paved, grass) 38:19 [2] 6.39 km (6:00 / km) | |
| shoes: R-Asics | ||
| First 10 minutes in sandals, from a drop off point to the mall with a DSW. Couldn't find any NB in my size, so checked out an Avia & Asics, then over to a Dick's for some arch supports and back to DSW to try them on in the Asics, and after nearly an hour, the combination worked. So I spent nearly $100 on a new pair of shoes/insoles, because I'd left my shoes at home and I was at the NJ Shore.
Presumably I'd have bought a new pair of shoes in a month or two anyway, and now I can alternate shoes for a while, which I've heard is recommended, but which I rarely do. | ||
Friday Aug 22 | ||
| Running intervals (Trails, grass) 1:37:10 | |
| max:174 shoes: R-NB 891's | ||
| After bailing on a 60-min tempo run, I decided that in the midst of a 100 minute run I was going to do 3x3-km intervals, which turned into 3x2km intervals. Nearby Angelica & Tom. | ||
Thursday Aug 21 | ||
| Event: Canadian Orienteering Championships 2008 | ||
| Running (Grass) 1:03:18 [2] 10.13 km (6:15 / km) +85m 6:00 / km | |
| ahr:134 max:143 | ||
| Brookmead farms, Glenhardie, VF park. Hadn't done the first two parts in a long time and even ran on a new (for me) road in Glenhardie. | ||
Wednesday Aug 20 | ||
| Running intervals (Track, and some grass) 1:01:13 | |
| ahr:137 max:179 shoes: R-NB 891's | ||
| 2x400, rest 200,
8x300, rest 100, 3x400, rest 200. 83, 84 58, 59, 59, 59, 59, 59, 56*, 59 79, 80, 87** *pushed 4th from last to lead the group... **did an extra one with Angelica So on the 300 meter intervals, if the Olympic women's 400 meter finalists had started 100 meters behind me, at the same time, running for the same finish line, they'd pass me with 100 meters to go (running 300 in the time of my 200....) They're really fast. These times, with FastTracks group, including 6 of us nearby in the fast group, seem better than what I've done by myself in the past. I think the group helps. Hopefully my delegation of the conflicting meeting at work holds... R-hamstring a little sore early, L-PatTendon a little sore in the cooldown, R-calf a little sore in the evening. Nothing bad enough to be worth mentioning in my log... ;) | ||
Tuesday Aug 19 | ||
| Running long 2:23:17 [2] 22.53 km (6:22 / km) +260m 6:01 / km | |
| shoes: R-NB 891's | ||
| Home-422-Betzwood-Pawlings-Mt.Joy-Chesterbrook's Valley Creek Bridge-Wilson Park-Home
Hard to keep going - waves of misc. soreness on/off by the end, incl. L-Pat.-tendon, which does seem fine afterwards. | ||
| Running 15:00 | |
| shoes: R-NB 891's | ||
| Oriana learned to ride a bike today. On the VFMS track - running beside holding the seat lighter and lighter until I finally let go and jogged beside her. And when she noticed I wasn't holding her, boy did she squeal.. "Daddieeeee". The same shock to me, of my dad sneakily letting go of me, and telling me how long he'd been not holding me is one of my earliest memories. And now I've passed it on. :) | ||
Monday Aug 18 | ||
| Running 55:36 [2] 9.14 km (6:05 / km) +150m 5:37 / km | |
| ahr:134 max:146 shoes: R-NB 891's | ||
| Recovery day on a long week. Surprisingly slow moving - not <5:30km even on the flat-paved pieces... | ||
Sunday Aug 17 | ||
| Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) | |
| shoes: O-VJ Integrator Spikes | ||
| Orienteering race 1:24:15 [4] 9.9 km (8:31 / km) +300m 7:23 / km | |
| shoes: O-VJ Integrator Spikes | ||
| Felt like I was slacking off a bit physically in the first half or so, and more parts. Navigation was pretty good - one 2 minute overshoot and one route that could've been almost as much better. Placing pretty good closer to Sergei Z. and 4 minutes clear of Clem. Sergei was running almost 10% faster and only his mistakes kept him close... Hmmm... I gotta run faster :( | ||
BLUE - Splits | ||
Saturday Aug 16 | ||
| Note | |
| (rest day) | ||
| Flew home, played with the family... | ||
Friday Aug 15 | ||
| Running hills 1:47:59 [2] 15.6 km (6:55 / km) +770m 5:33 / km | |
| ahr:143 max:158 shoes: R-NB 891's | ||
| New animal - a skunk.
Never seen one of these on a run before and passed about 6 feet away from it on the side of the trail as it backed away w/tail held high. I sped up a bit hoping to avoid a hit by the cloud, if there was one. I think I missed. From a road on the side of the Golf Course at Ed Levin park to the top of Monument peak (or something like that) and back. Hard packed dirt. Very rare sight - stone walls in the Bay Area - near the top - like back East they look like old property boundaries, but it's a pretty remote spot. Cows were annoying with a mother and calf forcing me off trail through shiggy (non PO) at one point and mass moving out of the way - barely, at another point. Watched sun set as I ran down, getting back to the car at civil twilight again...Pretty sketchy running when it's getting that dark esp. when you're on slightly different route back in a place you've never been before.. | ||
Thursday Aug 14 | ||
| Running intervals (Speedplay at HHH) 46:03 | |
| ahr:150 max:168 shoes: R-NB 891's | ||
| SVH3 - first run in 2 years, and that one only had 4 people - this one had 25 or so - nice to see a large group again.
Tried to go fast when on-on, and rest while checking. FRB'ed quite a bit of it. Spouse led the circle and did a great job - I haven't laughed that much in a while. Unfortunately few in the circle (myself included) sang well - I've forgotten so many hash songs and the crowd didn't know many either compared to years past. I remember many entertaining rounds of a song with the initials BB. | ||
Wednesday Aug 13 | ||
| Running 41:00 [3] 8.07 km (5:05 / km) +10m 5:03 / km | |
| shoes: R-NB 891's | ||
| Morning run around the Baylands | ||
| Running (trails) 41:45 [2] 6.81 km (6:08 / km) +180m 5:25 / km | |
| ahr:134 max:151 shoes: R-NB 891's | ||
| Ed Levin park, a few random trails in the Southern part, until civil twilight | ||
Tuesday Aug 12 | ||
| Running 15:19 | |
| ahr:135 max:170 shoes: R-NB 891's | ||
| Flat, mostly paved, near Hyatt Santa Clara. One 'interval' at 3:30/km pace for just over 90 seconds. Was aiming for a 1 whole km at 3:30 pace as my easy post US Champs recovery, but got even lazier. | ||
Monday Aug 11 | ||
| Running 20:00 | |
| shoes: R-NB 891's | ||
| With Angelica & kids, to & at the VF Middle School track, running 4x88-90 sec.400's. Not too hard, and felt pretty good for the day after two US Champs runs, and lots of sitting. Unfortunately, now I'm sitting again on the way back across the country to work. | ||
Sunday Aug 10 | ||
| Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) | |
| shoes: R-NB 891's | ||
| To try to avoid a Migraine today, which I almost got yesterday, I took two Excedrin before I ran, as well as after (instead of just after as I did yesterday.) Also, after a late (8pm) large dinner, I only had a banana, Mt. Dew & Gatorade for breakfast today, as well as a GU 1/3 of the way through the run. Warmup was pretty limited as it was going to be a pretty long run. I think I was the only one dressed in shorts and no shirt today. Or for those IOF rule readers (of whom two approached me at the event), I wore a very short sleeveless shirt with a built in HRM. | ||
| Orienteering race 1:29:53 [4] 16.18 km (5:33 / km) +300m 5:05 / km | |
| ahr:163 max:171 shoes: O-VJ Integrator Spikes | ||
| 2nd day of US Champs. A great run for me. First guess is notably less than 1 minute of error total, worst being maybe 10 seconds?, which would be only the 2nd time ever on a regular course (that I can remember.) That, and I felt like I could run a little better - perhaps better acclimated (or Excedrin'ed?) - and I very, very slowly reeled in Christoph Zurcher who was 2.2 minute ahead of me and started 4 minutes ahead of me today. I first glimpsed him at 8km, and continued catching glimpses, and was fully in contact from about 11.5km, only passing him around 13km, about the same time Eric Bone passed us both. I chased Eric the rest of the way but he pulled away enough that I had to navigate 2 of the last 5 controls anyway. 6th on the day on the same minute as Boris & Sergei Z., albeit still 7-9 minutes behind Will & Eric (better than yesterday, per/km vs. Will, who won overall.) Only moved up to 8th, but that's okay. I'd like to get faster. | ||
Blue 2 - Splits | ||
Saturday Aug 9 | ||
| Running warm up/down 5:11 [2] 0.74 km (7:00 / km) | |
| shoes: R-NB 891's | ||
| Approx. time/dist. as I wasn't turning on/off the GPS consistently in my fractured warmup. | ||
| Orienteering race 1:12:16 [4] 12 km (6:01 / km) +240m 5:28 / km | |
| ahr:164 max:172 shoes: O-VJ Integrator Spikes | ||
| Day 1 US Champs. Unsure on route to 4 (far left), then missed left on 5 and lost about 2 minutes - didn't follow compass well enough through the reentrant and mistook one hill for another. Corrected, but ended up behind Christoph Zurcher who'd started 2 minutes after me. I don't know if Christoph has beaten me often, and I wasn't expected it, so I thought I'd work hard and pull ahead, but all I could do was take turns leading the pack of him and I, and a Swede who caught us both a 8. The Swede pulled away at 20-23 (only glimpses there) and then Christoph worked really hard to pull away from 26, and finished about 11 seconds ahead of me.
I fell 3 times today, once hard enough to knock a bit of wind out of me, but little lasting damage. | ||
Blue 1 - Splits | ||
Friday Aug 8 | ||
| Running 7:25 [2] 1.09 km (6:48 / km) +10m 6:30 / km | |
| ahr:137 max:162 shoes: R-NB 891's | ||
| At airport - an early acclimation run... Didn't feel that hard, but perhaps it wasn't steep enough or fast enough? Also was only at 5000ft vs. 8000ft for the races... | ||
| Orienteering tempo 42:22 [4] 5.92 km (7:09 / km) +136m 6:25 / km | |
| ahr:158 max:168 shoes: O-VJ Integrator Spikes | ||
| Training run afternoon before US Champs on map across the street. Good to do this at near race speed as I was making errors and correcting my technique as I did this, paying much more attention to the compass (and averaging the bubble wobble better) to stay on track. | ||
Thursday Aug 7 | ||
| Running 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: R-NB 891's | ||
| Some misc. running with the kids | ||
Wednesday Aug 6 | ||
| Running 25:00 [2] 4.39 km (5:42 / km) +80m 5:13 / km | |
| ahr:138 max:151 shoes: R-NB 891's | ||
Tuesday Aug 5 | ||
| Running race 10:59 [4] 3 km (3:40 / km) vdot: 52.9 | |
| shoes: R-NB 891's | ||
| Tempo run on the boardwalk at Ocean Beach. Goal was to beat 11 minutes, as I'd guessed aloud that I was fit enough to do while at WOC, without any evidence. This was alone. With others and/or on a nice track, I might be able to shave some time off this, but I doubt I could get even halfway to 10, which would be closer to the level of Ross, Will & Eric who I'll be racing this weekend. Maybe I'll get to 10 someday, but it would take a leap forward I'm not expecting to get close to 9, which is probably a maximum for a WOC A-final hopeful. Although in '07 my year of running every day I did make more progress than I'd every expected before, so surprises could happen.
GPS measured the distance, but it was clear, with few buildings or trees around so it's probably accurate within <1% over this distance. I suspect Hill & Sam can run sub-11 too... | ||
| C • not so far off 6 | ||
| Running warm up/down 34:29 [2] 4.67 km (7:23 / km) +10m 7:18 / km | |
| shoes: R-NB 891's | ||
Monday Aug 4 | ||
| Event: 2008 Laramie Daze & US Champs | ||
| Running 29:57 [2] 5.09 km (5:53 / km) +100m 5:21 / km | |
| ahr:135 max:146 shoes: R-NB 891's | ||
Sunday Aug 3 | ||
| Running intervals (Trails) 43:13 | |
| ahr:148 max:180 shoes: R-NB 891's | ||
| 5x1:30 or so, on most flat trails (VF canyon), with Angelica. Best started downhill for ~10 sec's then flat and maintained speed well - GPS pace of 3:14/km (78.5 sec. lap pace) | ||
Saturday Aug 2 | ||
| Orienteering (Grass, paved) 49:45 [2] *** 8.48 km (5:52 / km) +100m 5:32 / km | |
| ahr:136 max:150 shoes: R-NB 891's | ||
| East Chesterbrook random-O' with Vadim | ||
Friday Aug 1 | ||
| Running 2:04:06 [2] 21.12 km (5:53 / km) +50m 5:48 / km | |
| shoes: R-NB 891's | ||
| From Phoenixville to Oaks and partway to Collegeville where I met Angelica, Danielle and Luis(?) for the end of their run back to Oaks, and then I went back to Phoenixville. The Schuylkill Canal trail South of 29 (not the road but the trail on the river side of the canal) is apparently no longer maintained, or at least not for a month or so. No less than 5 trees were down requiring the run to stop and me to pick my way through the branches (other options were dark green with poison ivy, or swimming in the stagnant water of the canal...). And the cascade (50x10m man-made stone-slab slope to drain canal overflow) which is normally wet and requires picking your way across the stones had the addition challenge of a meter deep layer of some vegetation, which I chopped my way through with a stick... no recent tracks there... | ||