Training Log Archive: WyattIn the 7 days ending Aug 25, 2008:
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Monday Aug 25, 2008 #
Note
Did 9 of the intended 10 hours last week - first over 7 hour week since the knee injury so not bad. This is now a 6 hour week nominally, although I'll exceed that badly on Sunday at the 6-hr Rogaine. Doing it with Angelica which should, to a small extent, keep me from over doing it...
Running 31:01 5.1 km (6:05 / km) +70m 5:41 / km
ahr:130 max:146 shoes: R-NB 891's
Easy loop near home incl. a bit of VF Park.
Sunday Aug 24, 2008 #
Running race 40:28 [4] 10.0 km (4:03 / km) +5m 4:02 / km
ahr:168 max:180 shoes: R-Asics
Mid-Atlantic region 10km Champs (USATF), Stone Harbor, NJ, 10am
Totally flat & paved. 70 degrees, sunny and fairly humid.
Drank and dumped water on me (in Olympic style) and didn't slow much at the end like many on the course.
20:20 1st half, 20:08 2nd half, most of the difference being the last 2km where I really pushed... HR climbed slowly and steadily during the race even though my pace barely changed until the last 2k...
Still not getting sub-40. Hmmm...
Nutrionally, I tried a Gatorade and a Vault for breakfast in the car, after waking up (on purpose) only 1:45 before the race. I was burping it up a bit in km's 7 and 8 though - Mt. Dew is better I think as it's less carbonated. Maybe even flattening it would be good...?
Totally flat & paved. 70 degrees, sunny and fairly humid.
Drank and dumped water on me (in Olympic style) and didn't slow much at the end like many on the course.
20:20 1st half, 20:08 2nd half, most of the difference being the last 2km where I really pushed... HR climbed slowly and steadily during the race even though my pace barely changed until the last 2k...
Still not getting sub-40. Hmmm...
Nutrionally, I tried a Gatorade and a Vault for breakfast in the car, after waking up (on purpose) only 1:45 before the race. I was burping it up a bit in km's 7 and 8 though - Mt. Dew is better I think as it's less carbonated. Maybe even flattening it would be good...?
Running warm up/down (Grass, paved) 29:15 [2] 4.4 km (6:39 / km)
shoes: R-Asics
7 up, 21 down...
Saturday Aug 23, 2008 #
Running (Paved, grass) 38:19 [2] 6.39 km (6:00 / km)
shoes: R-Asics
First 10 minutes in sandals, from a drop off point to the mall with a DSW. Couldn't find any NB in my size, so checked out an Avia & Asics, then over to a Dick's for some arch supports and back to DSW to try them on in the Asics, and after nearly an hour, the combination worked. So I spent nearly $100 on a new pair of shoes/insoles, because I'd left my shoes at home and I was at the NJ Shore.
Presumably I'd have bought a new pair of shoes in a month or two anyway, and now I can alternate shoes for a while, which I've heard is recommended, but which I rarely do.
Presumably I'd have bought a new pair of shoes in a month or two anyway, and now I can alternate shoes for a while, which I've heard is recommended, but which I rarely do.
Friday Aug 22, 2008 #
Running intervals (Trails, grass) 1:37:10 16.83 km (5:46 / km) +200m 5:27 / km
max:174 shoes: R-NB 891's
After bailing on a 60-min tempo run, I decided that in the midst of a 100 minute run I was going to do 3x3-km intervals, which turned into 3x2km intervals. Nearby Angelica & Tom.
Thursday Aug 21, 2008 #
Running (Grass) 1:03:18 [2] 10.13 km (6:15 / km) +85m 6:00 / km
ahr:134 max:143
Brookmead farms, Glenhardie, VF park. Hadn't done the first two parts in a long time and even ran on a new (for me) road in Glenhardie.
Wednesday Aug 20, 2008 #
Running intervals (Track, and some grass) 1:01:13 10.38 mi (5:54 / mi)
ahr:137 max:179 shoes: R-NB 891's
2x400, rest 200,
8x300, rest 100,
3x400, rest 200.
83, 84
58, 59, 59, 59, 59, 59, 56*, 59
79, 80, 87**
*pushed 4th from last to lead the group...
**did an extra one with Angelica
So on the 300 meter intervals, if the Olympic women's 400 meter finalists had started 100 meters behind me, at the same time, running for the same finish line, they'd pass me with 100 meters to go (running 300 in the time of my 200....) They're really fast.
These times, with FastTracks group, including 6 of us nearby in the fast group, seem better than what I've done by myself in the past. I think the group helps. Hopefully my delegation of the conflicting meeting at work holds...
R-hamstring a little sore early, L-PatTendon a little sore in the cooldown, R-calf a little sore in the evening. Nothing bad enough to be worth mentioning in my log... ;)
8x300, rest 100,
3x400, rest 200.
83, 84
58, 59, 59, 59, 59, 59, 56*, 59
79, 80, 87**
*pushed 4th from last to lead the group...
**did an extra one with Angelica
So on the 300 meter intervals, if the Olympic women's 400 meter finalists had started 100 meters behind me, at the same time, running for the same finish line, they'd pass me with 100 meters to go (running 300 in the time of my 200....) They're really fast.
These times, with FastTracks group, including 6 of us nearby in the fast group, seem better than what I've done by myself in the past. I think the group helps. Hopefully my delegation of the conflicting meeting at work holds...
R-hamstring a little sore early, L-PatTendon a little sore in the cooldown, R-calf a little sore in the evening. Nothing bad enough to be worth mentioning in my log... ;)
Tuesday Aug 19, 2008 #
Running long 2:23:17 [2] 22.53 km (6:22 / km) +260m 6:01 / km
shoes: R-NB 891's
Home-422-Betzwood-Pawlings-Mt.Joy-Chesterbrook's Valley Creek Bridge-Wilson Park-Home
Hard to keep going - waves of misc. soreness on/off by the end, incl. L-Pat.-tendon, which does seem fine afterwards.
Hard to keep going - waves of misc. soreness on/off by the end, incl. L-Pat.-tendon, which does seem fine afterwards.
Running 15:00 1.5 mi (10:00 / mi)
shoes: R-NB 891's
Oriana learned to ride a bike today. On the VFMS track - running beside holding the seat lighter and lighter until I finally let go and jogged beside her. And when she noticed I wasn't holding her, boy did she squeal.. "Daddieeeee". The same shock to me, of my dad sneakily letting go of me, and telling me how long he'd been not holding me is one of my earliest memories. And now I've passed it on. :)