Training Log Archive: j-man

Chasing deer around Mt. Joy. Quite dark (5:05) by the end.

Not exactly injured, but still stiff/sore today (Monday). After running, left hip/butt sore/stiff. Must have had a bad stride on some of the hummocky stuff (I was taking long strides and not seeing too well towards end.)

to gym

8 mph, level 8 hills. Felt nice.

5 x 30 seconds at 6 mph, 30 seconds at 11 mph, with last 30 seconds at 12 mph.

from gym

to gym

Level 10 hills. Cranked a bit. 4.07 "miles."

Level 12 hills. Didn't feel as fresh as on the XTrainer. No matter, still clocked 7.20000 miles as usual.

from gym

Meandered down South Street, over to Rittenhouse, Market Street, and rambled back. Generally slowly.

Argh! I feel like it is time to dust off the idea of NY Power.

About 9 minutes down and 9 minutes back (without headlamp) warmup/cooldown.

DVOA TNT.
A nice interval session with Wyatt. 1 mile cruise intervals on the trail. Trail was wet, with numerous leaf and non leaf-covered puddles. Actually, I think having the puddles was a plus, both because they seemed more like Orienteering intervals and because they helped improve depth perception contrast, allowing you to know fairly certainly when you could expect a different foot landing.

We did a solid pace for each, with intended 3 minuets of rest; unfortunately, as far as I can tell, each rest interval was somewhow around 3:15 for som reason.

Anyway, pace was fairly even. I beleive my times were 6:09, 6:12, 6:14, and 6:07. Out splits were between 3:00 and 3:02. This part was downhill; back uphill. My light went out on the last interval, but luckily Wyatt was right next to me, so I could kind of get away without it.

Quads sore from day before. I've found that long, hardish pavement runs are the main thing that produces muscle soreness right now; terrain runs don't, which seems to be the right idea.

Note to self: no more kimchee ramen immediately before running.

So I accomplished my running goal for the fall, actually obliterated it. But, I had no intention of making a go for it tonight. In fact, as I was starting out, cruising along easily, I was thinking of when I _would_ make the attempt. I decided that the week after the end of the local meet season would be good, conditions allowing. But, as I got down to the river, I realized that what was "easy" was faster than I was running so I guess I sped up. Anyway, got to the bridge about 2:30 minutes ahead of goal time, and actually made it back faster. Didn't feel to bad when finished.

42:38 out
42:06 back

Cooldown around the block twice.

warmup

A real butt-kicker of a course. Lost about 1:45 - 2:00 on 2nd control, but mostly clean otherwise. Really concentrated on flow and efficiency once we got back over the mountain (after #6). Before that, the terrain was pretty rough and/or extremely steep so it was hard to have any flow at all.