Training Log Archive: Wyatt

Event: DVOA Hibernia County Park
 

Event: Valley Forge Revolutionary Run (5 mile)
 

Warmup to the start of the VF 5 miler. Of 3 potential rivals - Terry who'd beat me 2 years ago, Doreen McCoubrie, top 30 F50 in the world, and Kimberly Ann Hickey, a road racing fanatic, who I've competed with a few times since a snowy 5k 1.5 yrs ago, I knew from FB last night that Kimberly would be there.

As I approached the start - saw Doreen, and said hi - cool... Checked her blue hat and white shirt with blue-Athena lettering for reference. Lined up near the 6 min/mile sign and bumped in to Joe, a guy from track intervals who runs close to me, then proceeded to get tapped on the shoulder by Kimberly and Terry - awesome - a great group of folks I know.

Took off at start, 3 sec. of chip/gun time seperation, and hung on behind Terry & Doreen for 1st mile (Kimberly was behind somewhere - having done a 37:27 10k yesterday, possibly tired legs kept her just a bit back.) The big surprise was Joe, way out in front of the main first "pack" (with a string of 10-15 faster runners spreading way out in front of him), and him 15 seconds ahead of me at the first mile. Somewhere around the mile mark, Terry dropped off the pace a bit, and then I pushed back and forth with Doreen for 2nd mile - gaining on downhills, and trying not to let her pass on uphills. By mile 2, I was ahead, and rivals shifted to a few nearby guys, who'd pass me uphill and I'd pass downhill.

Around mile 3, an F43 passed me hard - and proceeded to build distance all the way to the end - not quite catching the 2 women ahead of her, as I continued to jockey with nearby 'rivals', all the while wondering if I could hold on to the lead vs. the 3 planned rivals all the way. Some quad weakness after a downhill around 3.5 miles led me to some concern about breaking at the '5k' mark, but I held, barely, to my concentrated push to stay nearby. Last mile is a long slowly steepening downhill, and a hard climb. And it wasn't until the steeper part of the downhill that I picked off 4 of the 6 guys in front I'd had eyes on.

Then the final hill, where the guys usually were passing me, but it's the final hill, so no reason to try to maintain constant effort despite the hill, so dug in, passed one more guy, and didn't get passed by any of the guys breathing hard right behind me.

Time of 30:50 was 33 sec slower than 2 years ago, but I did beat all 3 planned rivals, so that was a good thing. Seeing Joe well ahead though (finish just head of my 5mi PR from 2 years ago) was impressive, and a rival to target for the next race!

C • An F43 3

http://results.active.com/pages/searchform.jsp?pub...

5:10/mi pace for the fastest minute steep downhill, ~7:00 pace on the final uphill

cooldown

With kids, first w/AJ/Manish, Ori on bike - AJ & Manish running some 200's, Manish @45, AJ @48 (best) 52 on rest (he's sick/sore from something).

They with Ori on foot a bit after her bike tire blew out (fortunately really close to home.)

3x~1km surges on a run from Pawlings parking lot straight home

Course-setting/mapping at Evansburg. I need to lay off the mapping if I'm to get this set up faster..

Fasttracks intervals, [30sec hard (3k pace), 30 sec easy] * 30 reps

100e L/R ankle rotations/balance

Looking back on the weekend, I'm happy my R-hip-flexor didn't get worse - it was seeming like it might be trending down @ races as of a few months ago. Need to keep up the hip-flexor & hamstring eccentric drops too...

Intervals tomorrow might show how strong both of those are - should take it easy as 1st group intervals in a while.

Lazy run, not for. Supposed to be 90 minutes at least, started late. No caffeine this AM... :)

With Tom & Jackie. No Angelica, who's fighting a strong skin-injected dose of poison ivy.