Training Log Archive: WyattIn the 30 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Strength 5:00 [1]
40x clock squats on R-leg, stetching, R-leg pineapple
20x L-leg, 40x R-leg
Still running, not logging well - decided to move the long run to Thu., or cut, to keep R-knee under control.
20x L-leg, 40x R-leg
Still running, not logging well - decided to move the long run to Thu., or cut, to keep R-knee under control.
Running 1:05:27 [2] 11.72 km (5:35 / km) +152m 5:15 / km
shoes: R-NB-Gray-460's
R-knee still sore, so didn't go the 2.5hr's scheduled. Loop around VF park vistors center and under both bridges. Met the woman who bought the house we almost bought 2.5 years ago instead of the one we are in - who was running 7:20 mile pace with a baby jogger at the end of her run.
Monday Jun 29, 2009 #
Running 50:32 [2] 8.83 km (5:43 / km) +195m 5:09 / km
shoes: R-NB-Gray-460's
Up Mt. Misery to the top (sign near cell phone tower) and back, avoiding the shortcut trail through the field at about 2km, which is getting rather overgrown, incl. briars for about 20 m...
Sunday Jun 28, 2009 #
Event: Double Trouble 15k & 30k
Running warm up/down 8:27 [2] 1.2 km (7:02 / km) +16m 6:36 / km
shoes: O-VJ-Grey-Spikes
Running race 1:09:09 15.29 km (4:31 / km) +358m 4:03 / km
shoes: O-VJ-Grey-Spikes
Double Trouble Trail Race, 15k. 8th in the 15km, although the 2-lap 30k started at the same time, and two of those runners were ahead of me at the finish too, so I was more like 10th... Big loop at French Creek mostly single-track trails, and some downhills were so narrow that even though I was always in the top 11, I'd get backed up. Was backed up (in 11th) behind number 7, 8, 9, 10, (some of whom were chatting as they weren't working hard but simple trying not to fall) with about 2km to go when the trail finally opened up enough for me to bolt past all of them. I held 7th until we hit the flat open road with about 1km to go, and people started picking me off.
Was about 80 and not that humid, but was quite happy to hold off (barely) a major headache. Had 4 excedrin in 6 hr. after the race. Should've had two ASAP, instead of waiting 30 minutes or so...
Knee not too sore during the race, but definitely still a bit sore afterwards.
Was about 80 and not that humid, but was quite happy to hold off (barely) a major headache. Had 4 excedrin in 6 hr. after the race. Should've had two ASAP, instead of waiting 30 minutes or so...
Knee not too sore during the race, but definitely still a bit sore afterwards.
Saturday Jun 27, 2009 #
Strength 10:00 [1]
30 R-leg clock squats yesterday
60 R-leg clock squats today AM
80 R-leg clock squats today PM (30 + stretch + 50)
30 L-leg clock squats today PM
R-knee was decent today, until I ran, when it got sore again. The race may suck tomorrow...
60 R-leg clock squats today AM
80 R-leg clock squats today PM (30 + stretch + 50)
30 L-leg clock squats today PM
R-knee was decent today, until I ran, when it got sore again. The race may suck tomorrow...
Running 57:34 8.95 km (6:26 / km) +70m 6:11 / km
shoes: R-NB-Gray-460's
Big Chesterbrook loop with kids, finding, in a corporate area parking lot, a big statue I'd never seen before. And I'd been running this area for years and had even 'painted' (with 100m) all of that land...
Friday Jun 26, 2009 #
Running intervals 20:19 [4] 3.52 km (5:46 / km) +384m 3:44 / km
max:172 shoes: R-NB-Gray-460's
4x whole VF Mt. Joy Hill (cannon sign to top)
2x 2nd half
2x last quarter
was about 80 & really humid (in shorts only I was as wet as a swimmer by # 2) so didn't feel too bad about truncating the latter hills. My bottle of ice to sip was warm water by the end too..
3:41, 3:42, 3:45, 3:41
1:58, 1:53
:50, :49
2x 2nd half
2x last quarter
was about 80 & really humid (in shorts only I was as wet as a swimmer by # 2) so didn't feel too bad about truncating the latter hills. My bottle of ice to sip was warm water by the end too..
3:41, 3:42, 3:45, 3:41
1:58, 1:53
:50, :49
Running warm up/down 59:00 [2] 9.2 km (6:25 / km) +150m 5:56 / km
shoes: R-NB-Gray-460's
Up/down/intra
Thursday Jun 25, 2009 #
Running 47:56 [2] 7.48 km (6:24 / km) +277m 5:24 / km
ahr:133 max:152 shoes: R-NB-Gray-460's
A run in many pieces, but with plenty of hills, as I met up with the kids on a hike several times, and pause, with AJ, to clear a large pile of leaf debris the park people had apparently created, then left, in the path of an overflow gutter for Colonial Springs, leaving a big chunk of the Horseshoe trail flooded for weeks.
I've cleared this gutter many times before, e.g. in winter, by removing a few handfuls of leaves that had blown into the gutter, where the overflow turns the trail to an ice slick. This time whatever raking project they'd done (raking leaves out of the ruin) had made a huge pile that took a 20 minute project-with-AJ to clear...
I've cleared this gutter many times before, e.g. in winter, by removing a few handfuls of leaves that had blown into the gutter, where the overflow turns the trail to an ice slick. This time whatever raking project they'd done (raking leaves out of the ruin) had made a huge pile that took a 20 minute project-with-AJ to clear...
Wednesday Jun 24, 2009 #
Running 1:01:53 [2] 10.15 km (6:06 / km) +289m 5:20 / km
shoes: R-NB-Gray-460's
Misery & Joy to get some climb & time in. A little tired on 2nd half as I ate bad - got up at 5am and ate, intending to run at 6:45 before the kids got up, but then fell asleep around 5:30 and slept till 8:30.... I'm not a morning person, or morning runner.
Running intervals 16:43 4.8 km (3:29 / km)
shoes: R-NB-Gray-460's
4x1200
4:08, 4:10, 4:16, 4:09
Most the faster guys in group 1 have been MIA for a few weeks, so was all alone. Keith was there, but is doing >100mile weeks (training for BadWater) is keeping him from interval'ing as fast as he's capable on lighter weeks (when he often pushes/leads me.) Carolyn Matthews (3rd interval session ever, having run a 68:50 10-miler earlier this year) was also in Group 1, and doing well.
4:08, 4:10, 4:16, 4:09
Most the faster guys in group 1 have been MIA for a few weeks, so was all alone. Keith was there, but is doing >100mile weeks (training for BadWater) is keeping him from interval'ing as fast as he's capable on lighter weeks (when he often pushes/leads me.) Carolyn Matthews (3rd interval session ever, having run a 68:50 10-miler earlier this year) was also in Group 1, and doing well.
Running warm up/down 40:00 [2] 5.9 km (6:47 / km)
shoes: R-NB-Gray-460's
Up, intra, down
Tuesday Jun 23, 2009 #
Note
2 weeks ago, my 40 min. trail run HR 169 ave, 178 max
1 week ago, my 60 min. trail run HR 166 ave, 175 max
Sat. Sprint HR 164/174
Sat Red HR 158/174
Sun Red HR 160/171
Am I not pushing hard enough in these O' races? Do the elites push just as hard? Was the 3-races-one-weekend thing bad for effort?
I think I do need to push harder in the orienteering races. Especially when it's open/clean/obvious-where-to-run - e.g. approaching the finish I should be able to hit a similar Max. HR to a trail race (high 170's)
1 week ago, my 60 min. trail run HR 166 ave, 175 max
Sat. Sprint HR 164/174
Sat Red HR 158/174
Sun Red HR 160/171
Am I not pushing hard enough in these O' races? Do the elites push just as hard? Was the 3-races-one-weekend thing bad for effort?
I think I do need to push harder in the orienteering races. Especially when it's open/clean/obvious-where-to-run - e.g. approaching the finish I should be able to hit a similar Max. HR to a trail race (high 170's)
Running 1:00:29 [2] 10.93 km (5:32 / km) +80m 5:20 / km
shoes: R-NB-Gray-460's
Between getting new tires (from which shop I ran a loop), and kid's last-day-of-school lunch, and too much AP in the morning, my long run got squished from 2 hours to 1, so I did a double on Wed....
Monday Jun 22, 2009 #
Running 36:40 6.23 km (5:53 / km) +57m 5:38 / km
shoes: R-NB-Gray-460's
First part with Oriana on a bike, as we biked/ran to the shops that Angelica drove to, at which point Oriana did some party shopping with mom, and I looped back home.
Speaking of Angelica, after almost 24 hours where she thought she'd be fine, her hamstring got really sore on Monday evening after what she says was a not-too-hard orienteering effort on Sunday. Her Clemitis that's been creeping up on her for 2 months or so now, has finally gotten to the point where she's planning to quit running for a while (weeks?) - the most serious running injury she's ever had.
Speaking of Angelica, after almost 24 hours where she thought she'd be fine, her hamstring got really sore on Monday evening after what she says was a not-too-hard orienteering effort on Sunday. Her Clemitis that's been creeping up on her for 2 months or so now, has finally gotten to the point where she's planning to quit running for a while (weeks?) - the most serious running injury she's ever had.
Sunday Jun 21, 2009 #
Event: DVOA Green Lane
Note
USA 4, Canada 1?
At the Delmont/Green-Lane DVOA racing weekend (>200 miles south of the Canadian border) USA & Canada squared off. Jon Torrance represented Canada, and a host of American's did battle.
At the Delmont Sprint, Wyatt held off 2nd place Jon T.
At the Delmont Red, Eddie held off 2nd place Jon T.
At the Green Lane Red, Sergei took the lead in holding off Jon T.
At the Green Lane White, JWOC team member Greg Ahlswede held off Jon T.
And not to be outdone everywhere, Jon also ran the Green Lane Orange, where, after being fended off by 4 different (J)WOC-bound US men, he faced off against US Team Members Corrine Porter & Angelica Riley....
At the Delmont/Green-Lane DVOA racing weekend (>200 miles south of the Canadian border) USA & Canada squared off. Jon Torrance represented Canada, and a host of American's did battle.
At the Delmont Sprint, Wyatt held off 2nd place Jon T.
At the Delmont Red, Eddie held off 2nd place Jon T.
At the Green Lane Red, Sergei took the lead in holding off Jon T.
At the Green Lane White, JWOC team member Greg Ahlswede held off Jon T.
And not to be outdone everywhere, Jon also ran the Green Lane Orange, where, after being fended off by 4 different (J)WOC-bound US men, he faced off against US Team Members Corrine Porter & Angelica Riley....
Orienteering race 39:00 6.28 km (6:13 / km) +155m 5:32 / km
ahr:160 shoes: O-VJ Integrator Spikes
Mass start 'relay' Red, battling with Eddie & Sergei. Eddie took the early lead across the field toward # 1, and as Corinne began to pass me I realized I needed to pick up the pace, hitting # 1 right behind Eddie as Sergei missed right. Up the hill to # 2 then chasing Eddie up Hill Rd. he maintained a lead, with Sergei right behind me - finally on this road my HR hit full pace. I took an aggressive route into # 3 thinking I could see Eddie coming into it from the safe attack and it worked - with the added traffic (benefit) of Orange runners doing a shorter loop with the same control. I pulled ahead of Eddie on the road into 4 & then 5, both of us barely pulling by Karl A. on the downhill, and neither of us being able to catch Fred Reed on the road until he had to read the map going out of 4. He's pretty fast...
Leaving 5, I drank a bit and Eddie took the lead. Into the forest toward 6, Eddie went in low and as Sergei caught me, we all overshot, miscounting vague streams on this muddy day. I recovered first, more or less, but recovered back to 8 (100m NE of 6), then turned hard to 6, hitting it just before Sergei (behind me) and Eddie (relocating from elsewhere.) Our group disaster of the day (and to happen just after I was thinking how cool it was that 3 of the top 6 Team Trialer men could race head to head this weekend... :)
I picked a bearing and roughly read the line of boulders into 7 holding the lead. On 8 though, Eddie picked a better line as I drifted right off a good bearing, and he got ahead. We all did 7/8/9 pretty well in vague terrain with compass, some-features, and other bodies... On 10 we bailed and I went a bit too far around (on pavement nearby Eddie & Sergei), but mostly, I think I got outrun, getting into the circle at 10 in 3rd. Eddie lost confidence and rechecked a trail attack, allowing Sergei & I to hit 10 first and second. On 11, we all took different routes, and my around route on trails proved a bit slower than Sergei's green route. On 12 though, Sergei hesitated on a ruined stone wall and I began to catch up there, but also misread and thus didn't catch much - as on 11, Eddie was coming in just as I was leaving.
13 was decisive, with Sergei bailing around left - fairly long, but fast all the way (and even further left route may have been slightly better!). I saw Sergei's middle-left route, but decided to risk the much straighter green route. Even if I hadn't executed it somewhat badly at the end, it was likely slower. Eddie bailed around right, losing even more time than I didi, when he got a briefly confused behind a brush dump. At that point, 500m from the finish, 1, 2, 3 were settled, but not as firmly as might be thought. On 14, while I started the leg alone (40 seconds ahead of Eddie as I was to find out later), I misread how high on the hill 14 was, and Eddie caught sight of me running into it. I knew he was much lower on the hill when I saw him, but decided I needed to run 15 pretty hard, 'just-in-case'. And as I exitted 15 toward the finish, there he was a few steps away - yikes! Had to really push down the somewhat muddy grass & road crossing to keep ahead!
Leaving 5, I drank a bit and Eddie took the lead. Into the forest toward 6, Eddie went in low and as Sergei caught me, we all overshot, miscounting vague streams on this muddy day. I recovered first, more or less, but recovered back to 8 (100m NE of 6), then turned hard to 6, hitting it just before Sergei (behind me) and Eddie (relocating from elsewhere.) Our group disaster of the day (and to happen just after I was thinking how cool it was that 3 of the top 6 Team Trialer men could race head to head this weekend... :)
I picked a bearing and roughly read the line of boulders into 7 holding the lead. On 8 though, Eddie picked a better line as I drifted right off a good bearing, and he got ahead. We all did 7/8/9 pretty well in vague terrain with compass, some-features, and other bodies... On 10 we bailed and I went a bit too far around (on pavement nearby Eddie & Sergei), but mostly, I think I got outrun, getting into the circle at 10 in 3rd. Eddie lost confidence and rechecked a trail attack, allowing Sergei & I to hit 10 first and second. On 11, we all took different routes, and my around route on trails proved a bit slower than Sergei's green route. On 12 though, Sergei hesitated on a ruined stone wall and I began to catch up there, but also misread and thus didn't catch much - as on 11, Eddie was coming in just as I was leaving.
13 was decisive, with Sergei bailing around left - fairly long, but fast all the way (and even further left route may have been slightly better!). I saw Sergei's middle-left route, but decided to risk the much straighter green route. Even if I hadn't executed it somewhat badly at the end, it was likely slower. Eddie bailed around right, losing even more time than I didi, when he got a briefly confused behind a brush dump. At that point, 500m from the finish, 1, 2, 3 were settled, but not as firmly as might be thought. On 14, while I started the leg alone (40 seconds ahead of Eddie as I was to find out later), I misread how high on the hill 14 was, and Eddie caught sight of me running into it. I knew he was much lower on the hill when I saw him, but decided I needed to run 15 pretty hard, 'just-in-case'. And as I exitted 15 toward the finish, there he was a few steps away - yikes! Had to really push down the somewhat muddy grass & road crossing to keep ahead!
C • Neat 1
Running 11:41 1.9 km (6:09 / km) +40m 5:34 / km
shoes: O-VJ Integrator Spikes
Got there a bit late and was rushed as hadn't realized the 'relay' was just a sum-of-times, so that Angelica & AJ had to start first too. Then AJ decided to run later anyway, mass-starting with Oriana
A little jog between runs, then with AJ, then Oriana, then AJ as the passed each other on White. They were both slacking quite a bit on the first half. AJ claimed to have stomach ache, but then perked up by the end. I'm not sure if we just need to give him more water (probably) & food (maybe) in preparation for his race - we kind of ignore that... Or if he's just not interested in doing it (possibly - Angelica would say probably.)
A little jog between runs, then with AJ, then Oriana, then AJ as the passed each other on White. They were both slacking quite a bit on the first half. AJ claimed to have stomach ache, but then perked up by the end. I'm not sure if we just need to give him more water (probably) & food (maybe) in preparation for his race - we kind of ignore that... Or if he's just not interested in doing it (possibly - Angelica would say probably.)
Saturday Jun 20, 2009 #
Event: DVOA Delmont
Running warm up/down 5:31 [2] 0.79 km (6:59 / km) +40m 5:34 / km
ahr:131 shoes: O-VJ Integrator Spikes
Orienteering race 13:49 [4] 2.41 km (5:44 / km) +34m 5:21 / km
ahr:164 shoes: O-VJ Integrator Spikes
Sprint race at Delmont (new map). 1st ahead of Eddie & Jon, although it was my first race of the day (and their 2nd). Managed to run hard at the start (thinking ahead to WOC helped here.) A bit sloppy, losing efficient focus in the buildings in the middle ~3x5 seconds, and one 20 second error near the end going through more green than an around-on-trail route would have allowed.
Running warm up/down 2:18 [2] 0.26 km (8:51 / km) +19m 6:29 / km
ahr:125 shoes: O-VJ Integrator Spikes
Getting ready for Red (2nd course)
Orienteering race 56:06 7.96 km (7:03 / km) +180m 6:20 / km
ahr:158 max:174 shoes: O-VJ Integrator Spikes
Really hosed in an unusually mapped hillside losing nearly 3 minutes on 7 & 6 minutes on 8. Should have done better compass/pace from obvious objects, as the 'soft' contours, plus sporadically mapped rocks, incl. several blob-shapes, were nearly useless for relocation.
Friday Jun 19, 2009 #
Orienteering 29:32 [2] * 4.92 km (6:00 / km) +46m 5:44 / km
shoes: R-NB-Gray-460's
Splits-Modul-O' on the Chesterbrook east map I found in my stack... Kept it short as the 2 day racing weekend would more than complete my 6 hrs
Thursday Jun 18, 2009 #
Running 48:02 [2] 8.0 km (6:00 / km) +100m 5:39 / km
ahr:127 shoes: R-NB-Gray-460's
Brookmead, VF Park, Willson Rd.
HR monitor on my FR305 seems to be dying. I've washed it regularly, changed the battery, and it's still giving some spiky results, even when I'm plenty sweaty. (The normal fix is that it doesn't work well when dry so get it wet... which was helping a bit this past winter.)
HR monitor on my FR305 seems to be dying. I've washed it regularly, changed the battery, and it's still giving some spiky results, even when I'm plenty sweaty. (The normal fix is that it doesn't work well when dry so get it wet... which was helping a bit this past winter.)
Wednesday Jun 17, 2009 #
Running intervals 15:16 4.4 km (3:28 / km)
shoes: R-NB-Gray-460's
1600, 1200, 800, 400, 400, w/equal-time rest
5:53
4:13
2:42
1:15
1:13
led the first 3 by far, pressed on the last 2, with a real fight with Keith on the last one.
5:53
4:13
2:42
1:15
1:13
led the first 3 by far, pressed on the last 2, with a real fight with Keith on the last one.
Running warm up/down 32:00 [2] 5.3 km (6:02 / km)
shoes: R-NB-Gray-460's
Tuesday Jun 16, 2009 #
Running 1:30:00 [2] 13.5 km (6:40 / km) +145m 6:20 / km
shoes: R-NB-Gray-460's
VF Betzwood trail-GPS-mapping 3-4x coverage of most of the trails in the eastern 1-km of the map. Still some new ones I didn't get completely, especially in the orchard where several new Mt. biking paths have appeared, and some have faded, and the maze west of the orchard is perhaps even more ridiculous than ever. The maze is really weird. It's almost like someone walks around in a 100x200m dark green patch, with shears, making very windy paths and lots of dead ends. There's evidence of cut branches, but little debris, plus an unusual mix of micro-clearings and dark-green vegetation types.
Note
Pictures from the Wissahickon 10k last week:
Letting people pass me up the first hill: http://www.wanderersrunningclub.org/index.php?opti...#
Fighting to keep ahead on the flat with ~1.2 miles to go:
http://www.wanderersrunningclub.org/index.php?opti...
Letting people pass me up the first hill: http://www.wanderersrunningclub.org/index.php?opti...#
Fighting to keep ahead on the flat with ~1.2 miles to go:
http://www.wanderersrunningclub.org/index.php?opti...
Monday Jun 15, 2009 #
Running 44:30 [2] 8.16 km (5:27 / km) +115m 5:06 / km
shoes: R-NB-Gray-460's
With Oriana & Angelica on the 5 mile loop.
Sunday Jun 14, 2009 #
Running 36:31 [2] 6.37 km (5:44 / km) +20m 5:39 / km
shoes: R-NB-Gray-460's
Atlantic City, AM Run partly w/kids on bikes on boardwalk, then with Vadim, mostly on sand
Running 1:02:56 [2] 11.97 km (5:15 / km) +20m 5:13 / km
ahr:136 shoes: R-NB-Gray-460's
PM Run - Atlantic City to Margate & back, trying to finish out my 10 hour week. 10 hours get tiring by the end of the week... but not as bad as 3 weeks ago
Saturday Jun 13, 2009 #
Event: O training in Harriman
Running warm up/down 10:30 [2] 1.5 km (7:00 / km)
shoes: O-VJ-Grey-Spikes
Running race 1:01:50 [4] 14.1 km (4:23 / km) +205m 4:05 / km
ahr:166 max:175 shoes: O-VJ-Grey-Spikes
Trail race in Lehigh Valley "Run for the Swimmers". 3rd place. Was 17 seconds behind the leaders at 23:46, but they really pulled away after than, with the leader 3 minutes ahead, and a 15 year old somewhere between us.
Friday Jun 12, 2009 #
Running 1:09:16 [2] 10.73 km (6:27 / km) +336m 5:35 / km
ahr:130 max:142 shoes: R-NB-Gray-460's
Twice up & down Mt. Misery & once over Mt. Joy
Thursday Jun 11, 2009 #
Running long 1:38:13 [2] 16.54 km (5:56 / km) +342m 5:23 / km
shoes: R-NB-Gray-460's
Loop in Chesterbrook with Angelica, then Joy & Misery
3 more days to go in my 10hr. week and getting tired for it. The failure of planning on Tue. which led to a shortish 'long' run spilled into Wed. & Thu. That is not clear, but I'm a bit beat up, and facing 2 more hard runs in the next 3 days.
3 more days to go in my 10hr. week and getting tired for it. The failure of planning on Tue. which led to a shortish 'long' run spilled into Wed. & Thu. That is not clear, but I'm a bit beat up, and facing 2 more hard runs in the next 3 days.
Wednesday Jun 10, 2009 #
Running intervals 13:00 [5] 4.0 km (3:15 / km)
shoes: R-NB-Gray-460's
10x400's. Started in 80, 79.. Nobody really fast to pull me along, but Keith pushed the 4th one hard and pulled me to a 73, then I did 76's.
Then Maggie, the fastest woman there (running 83's typically), suggested I go for a 400m PR. It was 67 seconds for a head-to-head midnight race with a guy in college (I didn't win that.) So I ran the 2nd to last a bit slower (83), and then tried to PR the last one, coming in at 66 seconds. A new 400m PR for me :)
Then Maggie, the fastest woman there (running 83's typically), suggested I go for a 400m PR. It was 67 seconds for a head-to-head midnight race with a guy in college (I didn't win that.) So I ran the 2nd to last a bit slower (83), and then tried to PR the last one, coming in at 66 seconds. A new 400m PR for me :)
Running 1:03:02 [2] 9.92 km (6:21 / km) +298m 5:31 / km
shoes: R-NB-Gray-460's
AM run on Misery & Joy getting some climb in.
C • 400m 3
Running warm up/down 34:10 [2] 5.8 km (5:53 / km)
shoes: R-NB-Gray-460's
Running race 1:06 [5] 0.4 km (2:45 / km)
shoes: R-NB-Gray-460's
10th interval of 10x400, after resting 9th a bit (83)...
Tuesday Jun 9, 2009 #
Running long 1:38:23 [2] 18.3 km (5:23 / km) +195m 5:06 / km
shoes: R-NB-Gray-460's
To Betzwood, Pawling's bridge an home. Saw the parks people pulling out a select few types of non-native vegetation in Fatlands. Amidst a sea of other non-native vegetation. Not sure what they're thinking.
Monday Jun 8, 2009 #
Running 53:07 [2] 8.56 km (6:12 / km) +268m 5:22 / km
shoes: R-NB-Gray-460's
Misery & Joy
Sunday Jun 7, 2009 #
Event: QOC Beer Chase
Running 1:00:00 [2] 11.43 km (5:15 / km)
shoes: R-NB-Gray-460's
Downtown Philly, spectating at the big bike race, with the kids on bikes, Angelica & Vadim. Nice unique day.
Saturday Jun 6, 2009 #
Running race 42:00 [4] 10.0 km (4:12 / km) +250m 3:44 / km
shoes: O-VJ-Grey-Spikes
JWOC team member Greg Ahlswede & WOC team member Wyatt Riley both challenged the field at today's Wissahickon Trail Classic 10k. This race featured multiple grueling hills, a good mix of roots, embedded rocks and gravel surfaces, plus a modest coating of mud from 24 hours of rain in the previous 30 hours. Over 400 people finished the race.
Darryl Weaver, recent course record setter for many local trail races won yet another local race, taking this course in just under 38 minutes. Just over two minutes later, Greg Ahlswede came through in 40:32, taking 6th, followed a bit later by Wyatt Riley, in 42:01 flat, taking 12th place.
Thanks to Sandy A. & F. who came out and cheered us on, conveniently just walking distance from their homes!
Any other JWOC / WOC team member races coming up? Trail, road or orienteering?
Darryl Weaver, recent course record setter for many local trail races won yet another local race, taking this course in just under 38 minutes. Just over two minutes later, Greg Ahlswede came through in 40:32, taking 6th, followed a bit later by Wyatt Riley, in 42:01 flat, taking 12th place.
Thanks to Sandy A. & F. who came out and cheered us on, conveniently just walking distance from their homes!
Any other JWOC / WOC team member races coming up? Trail, road or orienteering?
Running warm up/down 13:40 [2] 1.7 km (8:02 / km) +40m 7:12 / km
shoes: R-NB-Gray-460's
Friday Jun 5, 2009 #
Running 57:56 [2] 9.63 km (6:01 / km) +131m 5:38 / km
shoes: R-NB-Gray-460's
Thursday Jun 4, 2009 #
Running 42:00 [2] 7.0 km (6:00 / km) +90m 5:38 / km
shoes: R-NB-Gray-460's
Chesterbrook loop w/Angelica, 1.5 miles - her HHT is getting bad - then a loop through the park
Wednesday Jun 3, 2009 #
Event: Warwick 5k Trail evening run
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: R-NB-Gray-460's
At the track with AJ, Oriana and Nicole, while Angelica was home working/resting injury.
Running intervals 13:21 [5] 4.0 km (3:20 / km)
max:177 shoes: R-NB-Gray-460's
2x400, 200 rest, 8x300, 100 rest, 2x400, 200 rest, w/Fast Tracks. Led all, but none of the fast guys were there. The fast woman was there, and she was right behind me on several of the loops.
82, 81
63, 60, 60, 60, 60, 60, 60, 58,
79, 78
Not too bad given the short rests, although I'd like to be hitting these 400's w/low rest in 75's soon...
82, 81
63, 60, 60, 60, 60, 60, 60, 58,
79, 78
Not too bad given the short rests, although I'd like to be hitting these 400's w/low rest in 75's soon...
Tuesday Jun 2, 2009 #
Running long 2:14:05 [2] 21.18 km (6:20 / km) +346m 5:51 / km
ahr:135 max:150 shoes: R-NB-Gray-460's
Went a bit longer than intended. First to try to complete the 3km circle (need O'pants to really complete it...) Then up to Airdrie again checking out the trails, and noticing as I was getting thirsty, that I was only a few blocks from Rt. 30 and I had $20 in my pocket so I headed over there for a drink. The Mt. Dew was good.
The run back down 252 wasn't. At the bottom of the hill, I got to see a truck run a red light on the shoulder at ~ 25 mph with smoking brakes, and a beeping but really weak horn. I was happy to be jogging across the steert parallel and across from the truck. Were I crossing in any other of the 3 directions, he could've flattened me.
The run back down 252 wasn't. At the bottom of the hill, I got to see a truck run a red light on the shoulder at ~ 25 mph with smoking brakes, and a beeping but really weak horn. I was happy to be jogging across the steert parallel and across from the truck. Were I crossing in any other of the 3 directions, he could've flattened me.
Monday Jun 1, 2009 #
Running 39:39 [2] 7.6 km (5:13 / km) +76m 4:58 / km
shoes: R-NB-Gray-460's
The new (252 closed) shortest park loop, plus excursion to kid's school, and some zig-zagging at the end.