Training Log: Wyatt

Event: Fighting Irish 5k
 

Event: Tenafly Nature Center
 

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

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 km (3:31 / km) vdot: 55.4
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 under 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.

C • Nice! 4

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...

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 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...

3000m run - Splits

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

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.

C • warm up thoroughly 2