Training Log Archive: WyattIn the 7 days ending Mar 21, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Mar 21, 2010 #
Orienteering race 46:38 [4] 7.36 km (6:20 / km) +262m 5:23 / km
ahr:167 max:180 shoes: O-VJ Integrator Spikes
DVOA Warwick - 1st race of the season. Did reasonably well, but was a bit rusty with 4 non-trivial mistakes adding to about 3 minutes lost on a relatively easy course/park/season.
Won the course, but only 7 of 18 splits, so I definitely left myself more open than desired... On the flip side, it was good to have plenty of competition with Magnus & Vadim within 10%, and Sergei F. & Dylan grabbing first and last splits as well.
Overall analysis suggests two major things to focus on. Take bearings from all attackpoints and/or previous control, and more attention to map detail going by, esp. on trails, but even on bearings. A third thing to do would be to continue to practice reading stony ground. I grew up w/o that in BAOC, and I'm embarrassed that Magnus used that already more than I do here in DVOA - and I just don't read it for navigation (only for runnability) because I find it hard to interpret...
Won the course, but only 7 of 18 splits, so I definitely left myself more open than desired... On the flip side, it was good to have plenty of competition with Magnus & Vadim within 10%, and Sergei F. & Dylan grabbing first and last splits as well.
Overall analysis suggests two major things to focus on. Take bearings from all attackpoints and/or previous control, and more attention to map detail going by, esp. on trails, but even on bearings. A third thing to do would be to continue to practice reading stony ground. I grew up w/o that in BAOC, and I'm embarrassed that Magnus used that already more than I do here in DVOA - and I just don't read it for navigation (only for runnability) because I find it hard to interpret...
Running warm up/down 23:11 2.85 km (8:08 / km)
shoes: O-VJ Integrator Spikes
Warmup loop in the field, then a cooldown with AJ running his White course. A little trouble on the 1st where the map was a little tricky, and the 2nd where he dropped his map and had to come back and get it (I was a strict shadow and didn't pick it up for him). I tried shadowing pretty far back to give him more confidence to run the course on this own, as Michelle was out running the course with no shadow at all.
Saturday Mar 20, 2010 #
Event: Tenafly Nature Center
Event: Fighting Irish 5k
Running 1:12:35 [2] 12.31 km (5:54 / km) +197m 5:28 / km
shoes: R-NB-Gray-460 # 3
An AM run from The Dump, where we almost bought a new bedroom set, to home, with Vadim. 'dim needs more Lyme antibiotics, IMO. He's definitely still got some speed that would be fun to use if his knees cooperated. We did a surge in pace along the trail at one point. I chose to peak out at what felt like 75sec 400m pace, and he just kept right on going past that...
And added a PM run to this same entry, running along side AJ to & from Rita's water ice with their first-day-of-Sprint free water ice thing. Didn't really like the lemon rind in the Alex's lemonade.
And added a PM run to this same entry, running along side AJ to & from Rita's water ice with their first-day-of-Sprint free water ice thing. Didn't really like the lemon rind in the Alex's lemonade.
Friday Mar 19, 2010 #
Running 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: R-NB-Gray-460 # 3
To & from part of lunch and playground time at school with Oriana. By personal invitation from Oriana (in 1st grade.) I don't know that AJ (3rd grade) ever would have invited me, but it's still nice, as a 1st grade dad to be a welcome celebrity at school. I expect that won't last long.
Running 38:37 6.2 km (6:14 / km) +80m 5:51 / km
shoes: R-NB-Gray-460 # 3
Some on/off junk running on a beautiful Friday afternoon. With the sore knee limiting my confidence in training hard, I flaked a bit.
Thursday Mar 18, 2010 #
Running 52:17 [2] 9.07 km (5:46 / km) +55m 5:36 / km
ahr:136 max:151 shoes: R-NB-Gray-460 # 3
Betzwood loop with Tom & Angelica, some narrow trails, Tom tripping all over himself (but staying upright) in the wrong shoes. Tom really pushing the pace on the pavement at the end.
I've got to get Tom & Angelica to race each other on the 5 mile loop at some point
I've got to get Tom & Angelica to race each other on the 5 mile loop at some point
Wednesday Mar 17, 2010 #
Note
3km time trial @ Conestoga HS Track, 6:30pm warmup starts, 3km 10-20 minutes later...
C • 3kTT 1
Running race 10:33 [5] 3.0 km (3:31 / km)
ahr:178 max:183 shoes: R-NB-Gray-460 # 3
Conestoga HS track, with Keith Straw running every other lap with me - thanks Keith! Goal was 21-second 100's which would be 10:30. Was fairly close to that except the 4th and 6th laps which (w/o Keith), I lost 3 second on each of vs. my goal... Got a little back at the end, but not quite enough. Ross, meanwhile, would been breathing down my neck to his finish as I crossed the 2.6km mark. Glad we've got someone that fast on US Team :) Now we just need 3 more to blow the doors of at the Team Trials, so old folks like me don't end up going to WOC again... I'll be hard pressed to find vacation for that after the planned 4-week tour-d-West in June/July.
10 AM
Running 57:35 11.47 km (5:01 / km) +156m 4:42 / km
shoes: R-NB-Gray-460 # 3
AM run to test knee with Angelica.
But she was cold when she started so she took off, and then was inspired to try her own sort of time trial - run 'hard' until she was cooked, which was looking like 4 mile but which we pushed to 5, comparable to the 5 mile loop. She managed 38:55, and was quite fried by the end. About a minute slower than 3 years ago. Not too bad considering she hasn't been able to do speedwork for almost a year due to injury...
But she was cold when she started so she took off, and then was inspired to try her own sort of time trial - run 'hard' until she was cooked, which was looking like 4 mile but which we pushed to 5, comparable to the 5 mile loop. She managed 38:55, and was quite fried by the end. About a minute slower than 3 years ago. Not too bad considering she hasn't been able to do speedwork for almost a year due to injury...
3 PM
Running 17:24 3.1 km (5:37 / km) +10m 5:31 / km
shoes: R-NB-Gray-460 # 3
Warm up, incl. 2x200m at the 3km goal pace (21s/100m)
Running warm up/down 32:39 [2] 6.0 km (5:27 / km)
shoes: R-NB-Gray-460 # 3
Cooldown, which was proceeded by about 10 seconds of gasping in place, and a 200m walk with Keith.
Some woman (Diane/Laura/ImSoBadWIthNames?) who apparently did FastTracks frequently 3 years ago was doing much of the cooldown with us, and proceeded to ramp up from about 9min/mile pace to 7:10 pace near the end of this, apparently inspired by Bad Girlfriend on her iPod. I'm rarely a music collector, but I can see the value of getting good tracks to run to, esp. for the track or treadmill...
Some woman (Diane/Laura/ImSoBadWIthNames?) who apparently did FastTracks frequently 3 years ago was doing much of the cooldown with us, and proceeded to ramp up from about 9min/mile pace to 7:10 pace near the end of this, apparently inspired by Bad Girlfriend on her iPod. I'm rarely a music collector, but I can see the value of getting good tracks to run to, esp. for the track or treadmill...
Tuesday Mar 16, 2010 #
Note
Three short runs today, to be logged later. Good news is that in early AM, knee was much improved, and though it didn't get much better all day, it did hold up to 2x6-min-mile-pace 30 second surges. Hopefully tomorrow PM it will be solid, as I'm still tentatively doing the 3km then, but that plan is a bit wobbly w/Allison's coach bumping her out of that, so perhaps Friday AM alone vs. the clock will be the ticket. I wonder if I can make it beep every 21 seconds? ... Oh good, that works - just one little beep (I was afraid it would start the long alarm, but apparently it knows that a 21-second repeated interval alarm should be short & sweet.) The watch is set.
Running 17:43 [3] 2.83 km (6:16 / km) +30m 5:57 / km
shoes: R-NB-Gray-460 # 3
Run 1, shortest VF park loop, clockwise.
Running 16:35 [2] 2.87 km (5:47 / km) +30m 5:29 / km
shoes: R-NB-Gray-460 # 3
Run 2, shortest VF park loop, counter-clockwise, incl. two short bursts of fast running to test my knee. Hurts, but not really worse with speed.
Running 24:00 [2] 4.1 km (5:51 / km) +60m 5:27 / km
shoes: R-NB-Gray-460 # 3
Run 3, to & from Rita's water ice, twice, during a power outage
Monday Mar 15, 2010 #
Running 27:28 [1] 2.0 mi (13:44 / mi)
shoes: R-NB-Gray-460 # 3
Painful little loop - due to smashed R-knee.
Started at 50% walk, 50% 15-min.-mile-run, and worked up to ~12-min-mile-run.
It definitely hurts when moving and bending, but not really worse on impact, so I'm thinking this is just non-bio-mechanical soft tissue damage, in an uncomfortable spot, which may make the Wed. eve. 3km time trial possible. We'll have to see on Tuesday's run.
Started at 50% walk, 50% 15-min.-mile-run, and worked up to ~12-min-mile-run.
It definitely hurts when moving and bending, but not really worse on impact, so I'm thinking this is just non-bio-mechanical soft tissue damage, in an uncomfortable spot, which may make the Wed. eve. 3km time trial possible. We'll have to see on Tuesday's run.