Training Log Archive: Wyatt

Intent was 40 minutes, but did to many errands and work checkins in AM, so by the time I ran (to rite aid to look for underwrap - they don't carry it), and looped back home I was out of time. So the plan was to add the missing 16 minutes to tomorrow's planned 2hr run...

Event: DVOA Crows Nest Preserve-French Creek
 

5 warmup, 25 cooldown (spectator Yellow, but too slow to catch AJ). L-ham center a little tweaked feeling on warmup, perhaps from yesterday's 5k?

AHR of 152 today, vs. 170 yesterday. OMG the forest running and/or navigation trashed my ability to run at a hard pace. Blah.

L2 pace analysis:
- Getting diagonal down a hill to a trail - should've bailed much harder than that - not confident enough yet to push through that crap - ankle need to get stronger!
- All of legs 5, 6 and 7. All. Yeah, it was crappy and rocky, but I should taken a better bearing and pace, and been less of a wimp through the rose. E.g. faster short steps at least to move faster despite footing issues. And ankle strength.
- Much of leg 8. 1st part avoidable as I should've hammered to the wall. 2nd part was supposedly being careful on navigation. I shouldn''t have to move at L2 pace just because I'm being careful though.
- The long attack on 9. I had vague hope to relocate as I went, but probably should've aimed off a bit more precisely compass/pace to allow a faster attack.
- Downhill to 10 and a bit beyond. Footing just too crappy for my R-ankle (which I tweaked a bit on the upper part of the trail.) Get it stronger!

Surprised to win the course - though none of the usual suspects had a clean race... Kudos to Tom O. for coming reasonably close, and winning two splits include a fast downhill chute. And to Chase Thacther (on Green) for flying the chute.

C • Finish 1

100x each ankle balance/rotate
10e hip flexor standing kick + slow drops
10e eccentric hamstring bridge drops

Red - Splits

Oops, not quite 5k, in Pottstown. Busy roads w/only occasional placement of traffic control too - e.g. dicey diagonal crossing of 4 lane vs. 4 lane signaled intersection had traffic control just after I passed on the way out, and not until 10 minutes after I passed on the way back.

warmup/cooldown. Fastest part of cooldown was escort AJ back to the finish (incl. traffic control assistance..)

Event: 2012 NorthEast Junior Training Camp
 

R-Ankle taped well, (L not) O shoes, 1/2 L2 pace zig-zag up/down/side-hill in the forest

100x each ankle balance/rotate
10e hip flexor standing kick + slow drops
10e eccentric hamstring bridge drops

After 10 days in a row of > 1hr, I was getting tired. Rest day.

5pm Run back from Center Ice to home. Felt weak (ate okay lunch at 1pm, but was fairly hungry at 11am, likely weakening...)

Still managed to do the planned 1 min hard, 1 min easy cycle after 20 minute warmup.

Ran on mostly trails, with a few rocks/roots, some pavement, some grass - ankle untaped (should've taped it to be more sure footed)

Some zig-zaggy running when on pavement and easy grass (for ankle strength)

Coverage run, covering the 202/422 interchange, and much of Village at Valley Forge. Circular area I've run within 100m of now extends to 3.4km radius from home => 36 square km.

Next nearest spots needing coverage are:
- Just west of where Rt-23 curves North on the edge of the VF Mt. Misery map, a buffalo paddock that is surrounded by barbed wired and an electrified wire topper
- industrial park just E of VF Park, and north of the new VF Casino
- more of the Village at Valley Forge (currently fenced for future construction), near the new Wegman's

Who's joining me for those runs?

Ran from home. Taped R-ankle (good as allowed some off-trail and lots of grass w/lower risk.)

R-knee inside edge - soft tissue more so than the normal bone-edge - is a bit sore during/after this run