Training Log Archive: Wyatt

7-hr week start (offset cycle, thx to 2x travel+oversore quads breaking last week's intended 10 hour week)

7/20/10 workout + push-ups + sit-ups

R-hip-flexor surprisingly solid today - even after a slippery forest race yesterday. Good. Let's keep up this strength to keep it solid for the whole season!

Garmin 305 battery life fading, so tried the Garmin 910XT again. Buttons are hard to hit (apparently meant to be waterproof), and the download is a wretchedly slow proprietary wireless thing - but at least it doesn't crash firefox, and runs in the background after you unplug and replug the wireless USB dongle. Plus the battery lasts fine, and screen is semi-readable.

Tried concurrent audio feedback (audio pace every 2 minutes) from an iPhone 4S, but that was a WiFi-positioning jerky-mess fail, as apparently GPS doesn't work in Airplane mode on iPhone's - even though GPS is non-transmitting, and thus not FAA banned - and works fine on Android phones...

Will probably stick with just the Garmin 910XT. Though if the iPhone 4S had heart rate monitor (and I leave airplane mode off so the GPS works.)

Or maybe I could use my old Android HTC Evo - still a decent device - as a GPS running watch - which may work with a BlueTooth HR monitor strap?

Event: QOC Manassas
 

Event: DVOA Hibernia County Park
 

Crappy broken warmup, but better than nothing. Had just sent the girls out on White - w/Zac shadowing (thx) - green dress, hair, eyelashes, necklaces... If you're gonna wear a green, dress do it well - very well done.

Hibernia. Rugged a** forest still there. Slush-ice 'dusted' moss rocks almost caused one bad fall, but managed an awkward stumble catch instead. Not perfect, but no real in-circle issues - probably some hesitation and sloppy routes.

So was surprised to be 90 sec's behind Sergei G. At this point, I've yet to see further results, or to review my course in detail - first on paper, then w/QuickRoute (in theory...) - will try to do that before comparing splits for a better technical learning experience.

Though I wonder if my issues were more rugged-physical - I have a history of doing relatively poorly in wet, crappy-forest conditions, and my heart rate brackets make it clear that I was tentative in my level of pushing through the forest. So maybe that's a big part of it too?

Or maybe Mr. G. just had a really nice run :)

C • Analysis 2

7/20/10 workout + push-ups + sit-ups -toe-balances

Red - Splits

Event: Washington DC Rock n Roll Marathon & 1/2
 

DC Marathon (Rock N Roll USA) - Kids in hotel sleeping as Angelica, Rasool & I met up with Natasha heading to the start. Awesomeness to gather in the early light with the city - the USA capitol city - at least near where we were - largely shut down and roads flooded with runners. And by flooded, I mean seas of people. 20 minutes after the start, the 40,000 runners were stretching out in one mass running line over 3 miles long.

I was just spectating mind you - running with Angelica & Rasool to mile 5, then back to the kids.

We were in a ~6-minute delayed start wave (delayed start waves are great for traffic control - still thick with people, but not severe congestion, as I recall from Bay to Breakers years ago.) There was an out-and-back at the 2-3 mile area, and we were basically at 2 miles when the 3.5 mile-travelled leaders were in sight. And they were already fairly thick at that point, just under 7 minute mile pace.

Where Kimberly Ann Cary had already gone by. A local runner I've raced several times who was up on the top 10 leaderboard (of ~20,000 women!) at that point (finished 13th...)

Angelica can tell you her story (check Facebook) - which includes running out of gas twice...

Another box-checker (past VFMS, and edge of Wilson Park) in a tight day btwn post-travel sleep & early departure for Angelica's Marathon in DC.

Lazy butt in the AM. Alarm went off after 7 hours sleep (not too bad) in time to get up, drive to/from Rancho, and run 90 minutes. But I slothed through a zillion snoozes and did a box-checker right near my hotel. Bleh.

Showed up at Spartan's Track for intervals, but:
1) my quads were thrashed, and
2) there were only 2 other people doing track intervals (reasonably fast guys, given their ages of ~60 and ~70...) - and all there were doing was one hard mile (8:15-8:30), and
3) there were about 50 other random people at track doing everything from soccer (returned several errant balls), to bike-riding w/kids, to playing drums.

So I did their mile interval as my warm up, starting at 9min/mile and falling far behind, before accelerating back up as the quad warmups allowed...

Did a few more surges here and there as the quads allowed, but boredom mixed w/out of placeness and the sore quad excuse got the better of me long before the coach's requirement of 1 hour 40 minutes today (only some of which should've been the interval workout...)

2 sets of quad DT in the evening (too sore to push too hard), 1 set calf/hams DT, and 3 sets of active stretches (early/after run, and late eve.)

Rancho, all the way to the top of Black Mtn. via powerpoles and the new trail, then back down via Windmill.

First 20 minutes in pitch dark, no other humans, various rustles in the bushes... Then it slowly, slowly got lighter, esp. as I crested above the clouds. Just over an hour in, a bit before the top, the sun rose. Love the view from the top of the Pacific and the Bay (or rather, the sea of clouds above them) - with Mt. Tam, Mt. Diablo, and Mt. Hamilton and the cube all clearly visible. The back down, 20 minutes later passing one very impressed guy who, seeing me with a headlamp on (now it bright sunlight) was stoked that someone had beat him to the top this morning...

About 2 hours in, my lack of hydration became noticeable, as quads were feeling unusually tired (yes, there was a big hill, but...) and holding to 6min/km became difficult. And when I got chicked, fast, about a mile from the car, and tried in vain to hold on, that didn't help. Quads thrashed the next day...