Training Log Archive: Wyatt

Event: Big Sur Marathon
 

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.

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+

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...

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.

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

VF-Joy Cannon Sign to Hilltop Lot - Splits

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.

Short & easy from the house with Tom & Angelica

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

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.

PM run - Shortest possible VF park loop w/AJ, counter-clockwise

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.

Various strength exercises aiming toward R-hip, during 90 minute eval/discussion with Valerie Brill - really sharp PT.