Training Log: Wyatt

In the last 7 days:

activity

time

miles

climb

Running

6:13:39

39.7

(9:24)

63.88

(5:50)

1065

Orienteering

1:24:45

8.23

(10:17)

13.25

(6:23)

Total

7:38:24

47.93

(9:33)

77.13

(5:56)

1065

1:30

0:00

Friday Jul 4
	Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)


	Running race 40:30 [4] 10 km (4:03 / km) +55m 3:56 / km vdot: 51.2
	shoes: R-NB ?'s
	So yesterday I was thinking maybe I'd run the 5k to compare with some previous times this Spring, but the Ross comes out and asks me what I'm running, so as I've publically committed to doing the more Middle-length-relevant 10k, that's what I sign up for. Unfortunately, my left hip was out of alignment. This has happened about once a month for the past few months - I wake up and it's sore on every step. One I went back to bed for an hour, sleeping on another side, and all was well. But not this morning. So off I went to the event anyway, with plenty of time for a warmup to try to shake off the hip thing. I was rather shocked to see not only a very large crowd, but a pretty early very large crowd - hundreds of people milling around a 7am on July 4th. Anyway, my warmup hurts the hip so bad I have to stop and stretch for a few minutes, then repeat the cycle again, and I'm trying to decide whether to run. I've already paid my $20, so I decide I'll try to start and see what happens. Well, it hurts, but apparently the stretching has done some enough good that it doesn't get really bad, and eventually, about 15 minutes into the race it faded away. I started the race at what felt (and looked) like a pretty slow pace - HR was still in the 160's at ~10 minutes, but my GPS said I was running 3:54/km or so, which is great - goal was 39 minutes. Unfortunately, the GPS was slightly overestimating my speed - it tends to do this by a lot on rainy days and today was overcast and a little drizzly. Speaking of which, the temperature was only in the upper 70's, and it was overcast. Not too bad conditions for July. Unfortunately, the dewpoint was also in the upper 70's... Anyway, as I come toward the end of the 1st lap (of Downingtown streets), I see from the clock that I'm not quite where I wanted to be - fortunately a little push gets me across the line in 20:00 exactly. Better that my runs a few weeks ago when I was dead at the end of a 5k in that time. Unfortunately, it turns out I'm a little dead here too. Not terribly, but either the heat (which is quite noticable by then), or simply the 3rd fourth of a race hits me and I slow a bit, letting two people go by who I'd passed near the end of the 5k. Fortunately those are the last two people to either pass me, or be passed by me, but I sure feel a bunch slower and they begin to disappear far ahead (in the sea of 5k walkers we are passing.) I'm hoping to simply not be worse than 22 on the 2nd half. A little water on the head at two of the water stops seems to help a bit during that last 5k and I think I actually closed a bit of the gap in the last 4th of the race, finishing in ~40:30, better than I'd thought. During the warmdown I found the leader of the 15k fighting heavy walker-traffic, and spectate-jogged toward the finish near him. He ran about 53 something, which is, I think 2 minutes slower than last year's winning time. Maybe the high dewpoint hurt everyone? No pain at all from the hip in the 2nd half. But about 15 seconds after I stopped it said hello again. It's currently being fought by stretching and ibuprofin, plus some Excedrin and Mt. Dew for the head... Hopefully it'll be better tomorrow (as 'usual', although 'usually' I don't race a 10k on it when it's having a bad day.) Taper plan is for a mix of 30-60 minute runs, mostly easy, but incl. a 5k XC race on Tuesday evening, leading up to a WOC middle race (or two, if, somehow, my 10k road pace is very close to my in-the-forest pace :) a week from Thu.

	C • good run! 2
Thursday Jul 3
	Running 21:00 [2] 4.2 km (5:00 / km) +30m 4:50 / km
	shoes: R-NB ?'s
	Decided I should start my taper now. Or that I was tired. Or that I wanted to sleep through my alarm. (PM hours are flying home so limited opportunity to run this evening.) At least I planned to do this in the morning: http://www.goodneighborday.com/raceinfo.html Campbell/Los Gatos creek trail

	C • 5 10 or 15? 2
Wednesday Jul 2
	Running 1:28:54 [2] 12.07 km (7:22 / km) +500m 6:06 / km
	ahr:134 max:147 slept:7.0 shoes: R-NB ?'s
	Hills north of Santa Cruz. Lots of beautiful redwoods. R-leg still sore after the Sunday race (calf mostly, hamstring a bit, patellar tendon a bit...), but not too bad. Should probably wear a strap on the knee again in case it helps. I'm behind in my training this week. This was planned as a 10 hr. week, followed by a light week next week to recover, followed by a light 1st half of the following week, until July 17th (2 weeks from tomorrow) when I'm intending to navigate & run full speed again.
Tuesday Jul 1
	Running intervals 1:03:49 [245] 11.23 km (5:41 / km) +400m 4:49 / km
	ahr:146 max:169 shoes: R-NB ?'s
	BAOC's Tuesday Night Training hill workout. But I was the only one there. Strange. Anyway, while dowing 6x3-minutes hard, both up and down, I noticed that for just the right downslope, I could run 3min/km for quite a while. And it was windy. I imagine at Bobby's 5k pace of 13:40, that wind resistance, and drafting really matter. I used to think that only applied to cycling... Did 114m in 19 seconds on just the right downslope near the end. Bobby speed... Max HR was 169 but I felt like I was pushing and there were serious hills. Either I'm a slacker alone, or my legs aren't recovered well enough from Sunday.

	C • Windy at 3min/km 1
	Running 27:00 [1] 2.7 mi (10:00 / mi) +30m 6:00 / km
	shoes: R-NB ?'s
	AM run. Probably pretty slow as I was reading Spin. Was I practicing my reading-while-running skills, or did I get addicted to the book. You decide...
Monday Jun 30
	Running 50:01 [2] 9.32 km (5:22 / km) +50m 5:14 / km
	ahr:137 max:149 shoes: R-NB ?'s
	Early AM recovery run on the Los Gatos Creek Trail. Campbell Inn to the Hwy-17-near-85 overpass, and back.
Sunday Jun 29
	Orienteering race 1:24:45 [4] 13.25 km (6:24 / km)
	ahr:164 max:173 shoes: O-VJ Integrator Spikes
	Hickory Run Score O'. Boy do I love that forest. The course was fine. Clem & I picked the same loop. He took off fast and blew past # 1 before I did. I turned around first and got #1 (thinking he was already there) and then he caught me near 2, which he also over shot, but only be a few seconds. He ran by me to 3, aggressive running hard through terrain which I was double-checking a bit more. I blew # 4 bad, taking a fairly direct route, but then pulling up a bit short. At which point I saw what I initially thought was a new unmapped building, and immediately corrected myself saying "no, it's a building, it's on the map" and reattacked from there. Unfortunately my initial thought was right so my reattack completely missed the control and hit a field beyond the control, from we a 3rd attack worked. The good news is my 2nd and 3rd attacks were pretty good from a compass pace point of view. Unfortunately on the 1st I didn't pace count, and on the 2nd I started from the wrong place. After that point, I didn't see Clem until the very last control which had a short dog-leg section - apparently I'd been reeling him in a bit (as usual with me being faster than he is after about 45 minutes, and the opposite being true for the first 45 minutes...) The rivalry with Clem made for a pretty fun event. Esp. in the last 30 minutes as I passed various people who pronounced things like "he's about 2 minutes ahead of you". I he weren't there, I'd probably just be whining about the vegetation (which was moderately unpleasant as usual) and not pushing nearly as hard.

	Score-O - Splits
Saturday Jun 28
	Running 1:02:25 [2] 9.5 km (6:34 / km)
	ahr:144 max:158 shoes: R-NB ?'s
	Hmm.. I forget. Gotta logs this stuff more promptly. At least the FR305 remembers parts of it.

Next Up

0w, 6d: WOC 2008 Y
4w, 3d: 2008 Laramie Daze & US Champs Y
6w, 6d: Canadian Orienteering Championships 2008 ?
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Wayne, PA (19087) Cloudy 76°F (feels like 76F) Humidity: 67%, Winds: 2mph Useful Daylight: 5:05 AM - 9:06 PM more details Weather data provided by weather.com®

Friday Jul 4	81 F Scattered T-Storms	50%
Saturday Jul 5	79 F T-Showers	60%
Sunday Jul 6	83 F Scattered T-Storms	30%
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