Training Log Archive: Wyatt

Event: Valley Forge Goat
 

Could have done a better warmup, but it was a long enough race so it wasn't too bad.

Fairly good run. Even ran down Mihai at the end (to a tie...). GU, and regular winter training probably helped with that.

Long - Splits

R-calf sore yesterday and today. Warmed up some, but not much. It would be tough if the Valley Goat was today. Let's hope it recovers in the next two days. Lots of stretch, and perhaps another 10 minute jog or two as well...

72 minutes up to top of Black Mtn., 45 down. (from Rhus Ridge Road lot.)

These didn't work very well. I usually am able to ascend. It was a stressful week, I didn't eat well, and I had a low-grade somekinda stuffy nose thing, and it was 2 days after the Sprint Champs, but it still doesn't seem to fully explain:
3:42 (1:27-1:31-44)
3:50 (1:31-1:32-47)
4:02 (1:32-1:43-~47)
~4:02 ?
~4:15

Rest was only ~1 minute...

Syd managed 3:41 average pace. Yikes I'm a lot slower than that.

Warmup part was ~3

Too short, busy week...

2x O' Races @ BAOC Sprint Champs. 4th in Prologue, 6th/7th in chase, 4th overall.

Just some stretching today. I'm a little sick (better than the rest of the family) and am resting for the BAOC Sprints on the 22nd. Together that's enough to skip the gym.

R-foot just a little sore on/off since ~ Tue/Wed

Late to pick up my car from the shop so I ran a pretty hard fresh run on pavement. R-foot sore within 3 minutes... I think it got a little torqued again after the hill intervals, and the 5k ?

Hill intervals:
2:54, 2:47, 2:39, 2:34 - Good decending splits, but probably too good. For some reason I had a really hard time pushing properly on the first few hill intervals, until I had a better feel for it. I even ran one of these hills as a warmup so I was semi-ready to run up hill physically.
Same as Leg 3 of http://www.attackpoint.org/racesplits.jsp?raceid=1... (where my best time is 2:43.)
(Warmup/cooldown entered separately.)

Other stuff:
I've had a minor sore back of nose/throat since Sunday PM. Hopefully this won't get worse and affect my trip next week (incl. BAOC Sprint Champs)

R-Foot:
- I was sore on/off during last part of 5k (10 days ago), and then on/off during exercise during last week, esp. during/after foot/ankle exercises on Friday after long run. Good time for a rest which, which is the plan for this week.
- Plus it's been 100% since after O'Race/Training 3 days ago (and I don't recall any pain during that training either.) 100% during yesterday's foot/ankle work too

warmup then 2x re-runs of the Fatlands east sprint.

Set/warmup: 19:51(then 3 minutes more jog/stetch)
Run x1: 12:47 (then 2 minutes jog)
Run x2: 12:57
pickup/cooldown: 22:11

Followed a couple of north lines back and forth across the VF Mt. Joy map. It's been a long time since I was on a map and I was quite rusty for the first hour or so... Hopefully I'll do better in 2 weeks at the VF Goat event.

Slightly muddy/snowy grass. 45 deg & sunny. Nice expect for the windy ridgeline.

6x fairly flat/snow-patchy grass then uphill on muddy grass then flat on muddy grass. 550m, 18m climb (Angelica doing something nearby.) Rest ~1-2 minutes jogging.

2:10.8
2:08.8
2:13.6
2:18.6 (oops... not pushing hard enough on the flat or uphill.)
2:11.3
2:10.8

For a change. R-knee is upset this evening though (generally swelling/achy.) I thought water running was supposed to be good for you. Maybe it's just leftover upset from a lot of hard running on the weekend.

Icy trails mostly, some fields and forests that were darn bumpy and some briars that I quickly learned to go around. ~15 minutes was hard head-to-head ~2.2km with Vadimas

Bad pace... It was a little hilly, but I didn't think it was that bad.
At the start, as seems common, there were two kids out in front. One guy ~15, who could possibly hang out in front for a while, and a 12 year old girl who was clearly overdoing it.

As the course rolled it's way up and down through the first few minutes, the 15 year old guy started to disappear up front, and Johnny Wrongway was fairly consistently pulling away from me. The 12 year old girl held on admirably, holding ~ 20m ahead of me for the first 3 mintues, when Johnny finally passed her. On a long downhill I passed her at ~ 5 minutes into the race. Amazingly strong little girl. And the lead woman at that point! Anyway, I continued pushing along, doing relatively well on the downhills and holding my own on the flats and uphills. On a gradual but long uphill to the mile mark, I hear someone catching up. And then I hear a high pitched cry of "I can't do it", as the 12 year old girl pulls ahead of me... I push to stay with her but by pulling around to the outside where the 1 mile mark is on a corner, she stays ahead and crosses the 1 mile just 1m ahead of me, both of us in 6:10 (rolling hills, but net downhill. Probably fairly comparable to a flat first mile...). Damn. My first mile that fast came in college... Impressive.

Still, the next downhill lets me pull away, but yet again, she catches me on the next uphill. When is she going to slow up? Note that I'm not slowing up much effortwise, as we aren't passing or getting passed by anyone! Finally at about the 1.5 mile mark I give up on staying ahead and just pace this incredible 12 year old through some fairly flat stuff. At about this point the top woman over 12 catches us and pushes past. She has paced herself well. She's got one guy on her too, and they go by, both encouraging the 12 year old girl as they do. Finally I push ahead and start to leave the 12 year old girl behind, but again, she gets close on every uphill and is still just by ~2-3 meters behind me at the 2 mile mark. 6:55. A little hillier and/or mismarked and/or I'm getting more tired. Plus it's net flat, not net downhills.

Just after the two mile mark, the guy who was hanging with the ~35 year old woman can't make it and starts walking. 20 seconds later, me and the 12 year old girl go by. He can't take that and runs back past us, only to give up and walk again about 2 minutes later, never to be seen by us again. The third mile is definitely net uphill, which ends up keeping my relative weakness and the 12 year old's relative lack of endurance balance out. As we continue, I hear her behind the whole time, and even with what felt like a solid push by me at the end, she finishes just 2 seconds behind. (3rd mile 7:09, 3m-5k: 37, total 5k: 20:51.) Bad time, but it's hilly.

Johnny was ~19:40, and was supposedly 19:20 or so a month ago on the same course. What's up with me? My next WOC training goal is a flat 10k in 38:00 in a month. That'll be hard.

VF loop, following O' tracks. Ate 6 slices of raisin toast at 5 am, slept a bit, then ran ~7-9. Not too bad. Not easy though. R-knee achy last hour, fine after.

Warmup closer to 3, cooldown defintely 2...

8x goalpost-sideline-goalpost (less snow on the field than the track I went to.) Hopefully today's ~35-40 degree rain will clean up a lot of the remaining snow, and not just turn it to thin sheets of very heavy/hard snow..

Anyway, today's splits (w~90 second 120m walk rest): (warmup/test 67)
62.9, 63.4, 62.5, 62.1, 62.6, 60.2, 59.2, 58.7

Decending splits to (in order of importance, I think)
1) better warmed up
2) better form on snow
3) more packed down path in places

I think 2 is the point of Repeats, and while I don't care much about my form on snow, just learning to more quickly adapt my running form to whatever terrain I'm on at the moment is good O'/running practice.