Training Log Archive: WyattIn the 7 days ending Mar 17, 2010:
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Wednesday Mar 17, 2010 #
Note
3km time trial @ Conestoga HS Track, 6:30pm warmup starts, 3km 10-20 minutes later...
C • 3kTT 1
Running race 10:33 [5] 3.0 km (3:31 / km)
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 except 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.
10 AM
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...
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...
3 PM
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] 6.0 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...
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...
Tuesday Mar 16, 2010 #
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
Monday Mar 15, 2010 #
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.
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.
Sunday Mar 14, 2010 #
Running warm up/down 36:52 [2] 6.14 km (6:00 / km) +80m 5:38 / km
shoes: O-VJ Integrator Spikes
The 3rd DVOA event in a row as canceled. 1st was permits, 2nd was deep snow and an un-plowed needed parking area, and today's was canceled because it was expected that every course, ex. the Sprint would have at least one control, or needed route, in 1+ meters of Neshaminy Creek floodwater, from about 3 inches of rain in 24 hours.
So Magnus, Jenni & I decided last night that we'd just have to set our own orienteering event. I set one loop, Magnus set another, we raced each others, and then it was Jenni's turn.
So Magnus, Jenni & I decided last night that we'd just have to set our own orienteering event. I set one loop, Magnus set another, we raced each others, and then it was Jenni's turn.
C • wow 2
Orienteering 41:00 6.83 km (6:00 / km) +250m 5:04 / km
shoes: O-VJ Integrator Spikes
Setting my loop easy, then racing Magnus's loop for 6 minutes, until I smashed a knee and then kinda recovered back to a moderate pace. Magnus picked two nice control locations in depressions in mixed yellow/green that were rightly placed, but which I did not execute cleanly. I wonder if I hadn't fallen if my concentration would've been able to hold up there better.
Going forward, I need to fix my R-hip-flexor which has been mildly nagging/weak for almost a year. I think that was a contributing factor to the crash, as it was the R-foot that smacked a rock, then crashed first to the ground as I'm sometimes unable to pull the leg forward hard enough in rough terrain at race pace...
Going forward, I need to fix my R-hip-flexor which has been mildly nagging/weak for almost a year. I think that was a contributing factor to the crash, as it was the R-foot that smacked a rock, then crashed first to the ground as I'm sometimes unable to pull the leg forward hard enough in rough terrain at race pace...
Saturday Mar 13, 2010 #
Running 54:34 [2] 8.71 km (6:16 / km) +140m 5:48 / km
ahr:130 shoes: R-NB-Gray-460 # 3
Run in some really heavy rain and wind. Field had turned to lakes and streams. Streams right near the top of their banks, with waterfalls off the edge into the stream getting blown back up into the air. At the end of Valley Stream the pedestrian tunnel had standing water in most of it backed up from the swollen Schuylkill river. Gulph Rd. in the middle of VF park was, just barely, under water for a short stretch, but with about a quarter mile of it rising just inches above the lake that the surrounding fields had become.
Fun run.
Fun run.
Friday Mar 12, 2010 #
Running hills 1:12:00 11.32 km (6:22 / km) +505m 5:12 / km
ahr:140 max:178 shoes: O-VJ-Grey-Spikes
6x VF Cannon Sign to Mt. Joy top parking lot edge
Aimed for, and made negative splits for each interval to the next (probably started too slow). Last few were moving well though, which I haven't been as successful at on this hill recently. Was visualizing racing people head to head on this hill, e.g. Mihai, Boris, Clem, Eric, Will, and some Finn that flew by me in the Sprint Qual last year.
Times:
3:53
1:46+2:04 = 3:50
1:44+1:59 = 3:43
1:41+1:54 = 3:35
1:43+1:51 = 3:34
1:35+1:49 = 3:24
Aimed for, and made negative splits for each interval to the next (probably started too slow). Last few were moving well though, which I haven't been as successful at on this hill recently. Was visualizing racing people head to head on this hill, e.g. Mihai, Boris, Clem, Eric, Will, and some Finn that flew by me in the Sprint Qual last year.
Times:
3:53
1:46+2:04 = 3:50
1:44+1:59 = 3:43
1:41+1:54 = 3:35
1:43+1:51 = 3:34
1:35+1:49 = 3:24
Thursday Mar 11, 2010 #
Running 2:21:00 [2] 22.9 km (6:09 / km) +250m 5:50 / km
shoes: R-NB-Gray-460 # 3
Re-run of VF Marathon 2nd half, with Angelica, in the middle of her 3 hour 18 mile run...
Angelica was cruising along this whole time at what is my intensity 2, with me dragging behind quite often, and she was actually moving faster (per my HR) in the 3rd hour...
Angelica was cruising along this whole time at what is my intensity 2, with me dragging behind quite often, and she was actually moving faster (per my HR) in the 3rd hour...
Strength 5:00 [1]
2/1 set + 25 R-leg-lifts
Didn't do this for a long time. Good news is that part of why I've been skipping this is that my R-knee imbalances (and other issues) haven't been complaining much, so I felt less pressure to do this.
I'm not sure if my injuries are getting better because previous work on this helped, or even if because I stopped doing this (?!), though I think the most likely explanation for feeling less injured over the last few weeks has been a my low level of training due to illness followed by family vacation.
Didn't do this for a long time. Good news is that part of why I've been skipping this is that my R-knee imbalances (and other issues) haven't been complaining much, so I felt less pressure to do this.
I'm not sure if my injuries are getting better because previous work on this helped, or even if because I stopped doing this (?!), though I think the most likely explanation for feeling less injured over the last few weeks has been a my low level of training due to illness followed by family vacation.
4 PM
Running 20:00 [1] 2.0 mi (10:00 / mi)
shoes: R-NB-Gray-460 # 3
A mile with AJ (some level 2, I'm sure), then about a mile with the kids on/off on the way to/from Rita's water ice (open w/2-for-1's all week)