Sunday Aug 12 |
 | Running race 1:53:12  21 km (5:23 / km) +555m 4:46 / km | |
| slept:6.3 shoes: O-VJ Integrator Cleats |
| Half Wit Half Marathon. Not enough sleep, ate too late, got their late and almost missed the start, added up to a relatively poor showing. 30th of about 500*.
Looks like Zhyk kicked my butt on this one...
I ate badly and tasted my morning's oatmeal & granola throughout the run. At about 8 miles, the water I drank with 1 GU was the final blow & just overloaded my stomach and it hurt the rest of the way - probably was drinking about right, but my stomach was too full to start and couldn't process it. I really faded, my HR dropping by 20bpm, and me feeling dizzyish. Dropped from 19th at 1/2-way to 30th at end. I should've been able to push longer than that (not sure if I'd have made it all the way to 13 w/o fading w/a happy stomach, but I think so...)
Forced myself to lose some the excess water after the finish and my stomach felt better after than point. Took 2 excedrin in case the exhaustion and mild-heat were going to take out my head, and downed about 3 sodas slowly over the next 2 hours (as my stomach could take it) and my head, while threatening for a bit, was fine.
My R-knee was fine for most of the run (even the pounding paved, rocky and/or scrambling downhills.) Felt a little bit off (but not really sore) from about 50-80% of the way. Fine after until evening (now) where it's starting to hurt again. Could certainly be worse... (We'll see tomorrow :)
Nice course, about 80% single track (lots of it rocky), 10% double-track/road, and 10% no-track (streamers through the forest...) An amazing # of these folks could hammer down rocky trails.
Not too hot - about 75-85, shady most the way, DP 65.
(*yes, 500 in the rocky, hilly, 1/2 marathon! - we could probably get 100+ to the VF marathon if we marketed it well (and marked the trail...)) |
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| C • RRC Notes 3 |
| Running warm up/down 5:00 [2]1 km (5:00 / km) | |
| shoes: O-VJ Integrator Cleats |
| Not nearly enough warmup as I was quite late. No cooldown as I felt terrible... |
Saturday Aug 11 |
| Running (Grass, Forest & Trails) 44:36 [2]8.09 km (5:31 / km) +30m 5:25 / km | |
| ahr:137 max:152 shoes: O-VJ Integrator Cleats |
| R-knee okay |
Friday Aug 10 |
| Running 49:31 [2]7.8 km (6:21 / km) +78m 6:03 / km | |
| ahr:138 max:150 shoes: R-NB White Shoe (531's)s |
| Somewhat warm, >70 deg DP day, running trails near Vadim's house. Pretty trails, but I didn't like the chiggers. I think I washed them all off my & Angelica's ankles, so we only got a brief scare. |
| Strength 8:00 [1] | |
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| 2x Hip/Ankle work. esp. R-side. R-knee pretty sore on today's run (almost bailed, but it got better.) Stretching a bunch (sitting why right foot out and behind me w/left leg forward, just while doing other stuff) seemed to help a bit. |
Thursday Aug 9 |
| Running (Sand & Boardwalk) 55:00  9.95 km (5:32 / km) +20m 5:28 / km | |
| shoes: R-NB White Shoe (531's)s |
| 1-km hard surge on boardwalk early (3:45) and 1-km medium surge (forgot to keep pushing hard) on sand on way back. Knee wasn't great, but my body needed to do a hard-push run... |
Wednesday Aug 8 |
| Strength 5:00 [1] | |
| |
| Some more hip & ankle work this morning after short run. Knee hurt during run, but nothing sharp - just slow build up of soreness... |
| Running (Grass, Trails) 27:00 [2]4.54 km (5:57 / km) +40m 5:42 / km | |
| ahr:144 shoes: R-NB White Shoe (531's)s |
| Hot so HR climbed up despite maintaining only a modest pace... L-IT a little tweaked early (while R-knee totally fine) then after 5-10 minutes settled into normal L-knee find and R-knee w/ache building up. |
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| C • Be very careful ... 2 |
| Running 27:22 [2]4.57 km (5:59 / km) +45m 5:42 / km | |
| ahr:137 max:148 shoes: R-NB White Shoe (531's)s |
| Same loop as the morning. Hotter (97). Knee basically sore the whole time. Did stretch & IT DT later, which helped. |
| Strength (Hip & Ankle & Pineapple) 5:00 [1] | |
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| Early PM set |
Tuesday Aug 7 |
| Strength 8:00 [1] | |
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| R-Knee quite sore today - inside front edge bones felt quite pinched on running steps. Run cut short, and did one full AM set and 1 PM R-only set of hip/ankle work. |
| Running 20:00  2.0 mi (10:00 / mi) | |
| shoes: R-NB White Shoe (531's)s |
| Something weak on trails, even tried to do some of the planned intervals but that hurt even worse. Tomorrow better? |
Monday Aug 6 |
| Running 30:26 [2]5.29 km (5:45 / km) +103m 5:15 / km | |
| ahr:136 max:149 shoes: R-NB White Shoe (531's)s |
| R-IT pretty sore today (not too bad during run but before/after) I like the IT sore better than the general-knee sore, as that's something I know how to attack. I definitely prefer the nothing sore though... |