Training Log Archive: Wyatt

Event: King of Prussia 10 mile
 

Max HR may or may not be a glitch. I decided I'd just try to run the race with Jen Flint, and I managed to keep with her for just about 2 minutes before I finally began to give up. At 2:26, my HR apparently hit 195 (slowly ramping up, although with some ~5bpm bumps which suggest glitches). Jen went on to run 18:30 or so, with me 1.5 minutes behind that...

My HR had dropped back to 176 by 3:37 as I finished letting about 5 people pass me, at by 7 minutes my HR had gone back to 183, as I began to stop letting people pass me, and even passed back the last guy who passed me.

This was all after bailing on a 10-mile at the last minute. Probably good as 70 minutes on pavement might not have been good for me. As it was, I iced my L knee several times later in the day to keep it happy.

C • Results 1

AM 5k. 3 minutes warmup (arrived late), 8 minute cooldown

5 minute warmup for Sprint @ Norristown.
26 or so minutes jogging with AJ on his 100 minute White course - some problems his, some were the course/map. Very hard White with forest controls, multiple totally mismapped trails (outdated), and (fair) AJ's first experience with a Sprint map of a campus - figuring out which buildings to go between, and remembering to think about another bearing as you come around the corner of a building aren't really in his skill set.

I think I should do some Group-of-2 runs with him in the future. This whole Michelle vs. AJ rivalry thing, with runs sometimes being credited as M10/F10 individual results doesn't seem right at this point.

I think the official USOF shadowing rules are very strict - I come pretty close to that, as I never look at the map so I _can't_ help AJ with nav., but I still help occasionally with moral support, and logistics (e.g. tightening the compass strap) which I think is technically breaking the shadowing rules. Meanwhile, at this point, I think Michelle does 90% of the nav. by herself, but I think her parents read the map, and so will correct Michelle if she's about the make a wrong turn - a few crucial bits of help that can make a massive difference in finish time.

So what do I do - complain to Mary/Mark and then Kent to get all of Michelle's F10 results converted to G2? And then be even stricter on myself to not say a single word to AJ? That's not fun. So I think I'll stick with the G2's for now.

C • Hard White & Shadowing in General 8

Sprint 1 @ Norristown. 20 second error on # 1 by taking off the same direction as Angelica went. 3 more by looping low entering # 1. 4 more in a loop into 3 (running around sticks too much vs. crawling under.) Pretty clean the rest of the way. Color-copy map quality wasn't great for the little corridors - good I'd run here before.

Fun to see Alison beat Angelica in Sprint 1, and to see how much harder Angelica concentrated, and ran, Sprint 2 to make up for it.

C • Splits 1

With kids, w/o straps. R-knee a little annoyed. L-knee fine.

81, 81, 84, 82 4x400, 200m jogging rest, dirt track. I think I need to do this with people, as the sight of Sam running away in front of me would be motivating

Another recovery run, this one with Angelica. Knees good.

Recovery run and long run test of knees. L-knee a little sore at times, but if I tried to land on the toe or outside of my foot (like I did due to the ankle tweak on the Long Trials) then the knee pain went away. So maybe that's why my knee didn't hurt on Monday. Maybe if I just focus on that gait, I'll be fine...?

Approx Hr/wk of training planned. Wk ending / Hours:
6/1 5 (not counting Long-Trials)
6/8 7
6/15 8
6/22 6
6/29 9 (last hard week, or maybe ramp to week ending 7/6 too, e.g. 8 this week, then 9 next?)
7/6 6
7/13 4

In the spirit of WOC training, I ran up and down parts of Mt. Joy to get some hills in my recovery run. Trying to keep HR consistent was the mental challenge.

13 years after my first attempt, I finally earned a place on the WOC team. Now if I can somehow get into my Nov. '07 shape in 6 more weeks, I'll have at least a very remote chance of making an A-final, if it's a really, really tricky qualifier, and I managed to navigate very, very well. I'll be doing what I can to make it possible.

My knees held up quite well this weekend too. Much better after the 3 days (no pain yet, as of 8pm), than my Friday rest day where it was annoying much of the day.

C • CONGRATULATIONS!!!! 5

Day 3 of the Team Trials
+ very happy that my knee held up - better even after the race than before (with the R-knee a tiny bit tweaked, but it's the good one so I'm okay with that.)
+ also happy with my time - given the loss of training while injured all winter, I wasn't expecting to be able to run within 10% of the winner, and I more or less did. I think a big part of that was nav., which was pretty clean - apparently picking the better routes most of the time too. Physically I held up okay (vs. the competition) in the 2nd half, but was getting beaten regularly in the 1st half, and was nowhere close to Erin's good legs - he flew by me like the European orienteers do...
- several sloppy attacks, and a timid route on 13 did cost 3-4 minutes I'd have liked to have back.
- L-foot outside edge, which I smashed (ankle twist the 2nd most common way) early in the Middle was giving me problems, esp. when I'd bang it again, which was often in the rocks. Ran on the toe of that foot in most of the rough terrain of the course. I think that kept me a bit slow in the forest, but maybe that made the knee happy??

Bits of jogging with AJ on White between my finish and the Team Trials results announcements - without straps and knee was okay. Kind of a cool-down for the race (for which I didn't really warmup.)

Plus another 2 miles in 21:20 with AJ in the evening. He loves looking at his Attackpoint totals so much he's running just to log it and see the miles go up.

Blue Long - Splits