Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 28 days ending Feb 28, 2010:

activity

time

miles

Running

29:30:35

183.44

(9:39)

295.21

(6:00)

3090

Strength

40:00

Total

30:10:35

183.44

295.21

3090

[1-5]

30:09:40

averages - rhr:33

2:29

0:00

» now

Sunday Feb 28, 2010 #

Event: DVOA Batsto

Event: Ugly Mudder 7.2mi Trail Run

Running 34:00 [2] 5.5 km (6:11 / km)
shoes: R-NB-Gray-460 # 3

Saturday Feb 27, 2010 #

Strength 4:30 [1]

2/1 set + 25 R-leg lifts
Going to Costa Rica for 8 days starting tomorrow. Log may go dormant. Running should continue.

Running 25:00 [2] 2.5 mi (10:00 / mi)
shoes: R-NB-Gray-460 # 3

Walked 1.3 miles in the park with family, then ran home from the mall where AJ got his hair cut. Cold not great, but perhaps a nudge better than yesterday.

Friday Feb 26, 2010 #

Running (Treadmill) 20:20 [2] 2.14 mi (9:30 / mi) +55m 8:48 / mi
shoes: R-NB-Gray-460 # 3

Still sick, worked too much on last day before vacation. Ran on treadmill in evening...

Thursday Feb 25, 2010 #

Running 44:00 [2] 5.0 mi (8:48 / mi) +100m 8:17 / mi
shoes: O-VJ-Grey-Spikes

VF 5 mile loop w/Tom. He was admiring my spikes - though he ran fine w/o them, and was impressed w/my 5 mile time last weekend, which Angelica had apparently shared. I wonder if I train too slow, in that I do a lot of my training with people who don't race as fast as me. Maybe that's okay, as long as I'm not going too slow (e.g. it's not their slow pace), and if I still go do my quality/hard work at my own hard pace...

Wednesday Feb 24, 2010 #

Note

On the Ugly Mudder this weekend, which I'll unfortunately be missing, see the comment... :)

C • Ron Horn's message 2

Running 1:40:51 [2] 17.71 km (5:42 / km) +320m 5:13 / km
ahr:136 max:143 shoes: R-NB-Gray-460 # 3

85% paved, 10% grass, 5% snow. Yes, we actually have bits of grass showing up next to the road in places. It's nice. Although it's supposed to snow again tomorrow.

Lots of good marsh-strength running training these past few weeks...

Mild cold impacting training hours & quality...

Tuesday Feb 23, 2010 #

Running 49:36 [2] 6.92 km (7:10 / km) +80m 6:47 / km
ahr:131 max:143 shoes: O-VJ-Grey-Spikes

Monday Feb 22, 2010 #

Running 51:23 8.09 km (6:21 / km) +100m 5:59 / km
shoes: R-NB-Gray-460 # 3

Sunday Feb 21, 2010 #

Running 1:55:00 17.0 km (6:46 / km) +150m 6:29 / km
ahr:126 max:141 shoes: O-VJ-Grey-Spikes

From Spring Mountain (where kids were tubing) to Green Lane Park, then a loop there, and back. Mostly on snow (partly packed down) - L-ham. definitely a bit sore/tweaky, but I slowed down and it recovered a bit. Quite surprised it hasn't burned much at all after (a) the Sat. race and (b) the long run on snow on Sun. (as of Mon. 4pm...)

Saturday Feb 20, 2010 #

Running warm up/down 8:00 [2] 1.5 km (5:20 / km) +5m 5:15 / km
ahr:137 max:153 shoes: R-NB-Gray-460 # 3

Running race 30:17 5.0 mi (6:03 / mi) +45m 5:54 / mi
ahr:175 max:181 shoes: R-NB-Gray-460 # 3

Double PR in Ambler Frostbite 5 miler.

31st of 1150. http://www.aarclub.com/frostbite/info/2010Results/...

VO2max PR (by .1, not even counting the mild hills). And a 5-mile PR by 2 minutes ahead of my time from this course 3 years ago.

Fast crowd again. Was behind the eventual 4th place woman until 0.7 miles, and was behind the eventual women's winner from 0.5 miles to the finish, so was never ahead of all the women.

It was 35-40 degrees out, and shorts + thin T-shirt worked out fine.

3 years ago: http://www.attackpoint.org/viewlog.jsp/user_68/per...

C • Nice :) 1

Running warm up/down 11:00 [2] 1.82 km (6:03 / km) +9m 5:54 / km
ahr:128 max:143 shoes: R-NB-Gray-460 # 3

Friday Feb 19, 2010 #

Strength 4:40 [1]

same as 3 days ago

Running 39:15 [2] 5.26 km (7:28 / km) +65m 7:02 / km
shoes: O-VJ-Grey-Spikes

Deep snow. L-hamstring burn slowly getting worse with all this snow running. Somewhat hard to sit today.

Thursday Feb 18, 2010 #

Running 19:25 [1] 2.82 km (6:53 / km) +33m 6:30 / km
shoes: R-NB-Gray-460 # 3

Running with AJ in the PM (his new official 1xweekly training...)

11 AM

Running 40:05 [2] 7.61 km (5:16 / km) +64m 5:03 / km
shoes: R-NB-Gray-460 # 3

AM run around Wilson park twice with Angelica, then home while she continued running. She had a goal of 7 miles, me only 40 minutes, and I hadn't eaten enough...

Wednesday Feb 17, 2010 #

Running 1:04:05 [2] 8.42 km (7:37 / km) +262m 6:35 / km
shoes: O-VJ-Grey-Spikes

Misery then Joy loop. Still plenty of snow made for slow going.

Tuesday Feb 16, 2010 #

Running 42:05 [2] 7.68 km (5:29 / km) +108m 5:07 / km
ahr:132 shoes: R-NB-Gray-460 # 3

Short loop with Angelica, mostly paved, dropping off AJ's lunch. Angelica's getting fast, or I'm getting slow, as I'm not that well rested running with her.

Strength 4:40 [1]

12/1 set,
+ 25 R-leg straight lifts (with L-hip off ground) for hip flexor
+ R/L calf rolls (calves sore since some downhill skiing on Saturday - I think I jumped once or twice...)

L-hamstring still burns a bit if I sit. Not bad, but certainly noticeable.

C • logging 9

Monday Feb 15, 2010 #

9 AM

Running 2:25:57 [2] 26.56 km (5:30 / km) +280m 5:13 / km
ahr:134 max:150 shoes: R-NB-Gray-460 # 3

Angelica's 15 mile run, which we decided to push to 16, to set a new bar in her marathon training. Wilson Park, Glenhardie, VF park, Yellow Springs, Summerhill, Leboutillier, Wilson Park. 90% paved, 8% snow pack, 2% deep snow

Sunday Feb 14, 2010 #

Note

On the last two days, I did some of the 2/1 stretching for the knee, but didn't quite get to the strength part. Spent way too much time memorizing this map over the past few days - fortunately this is the first semi-realistic car racing game (i.e. not Mario Cart) that AJ likes, so he & I are both enjoying this together.

R-IT/knee generally doing much better. L-ham. flared up a bit again after last weekend's 5k, and a bit more after a single medium-hard km on Friday.

Strength 4:40 [1]

12/1 set,
+ 25 L-left straight lifts
- R-foot DT

5 PM

Running 44:34 7.23 km (6:10 / km) +49m 5:58 / km
shoes: R-NB-Gray-460 # 3

Back from Home Depot. Looking for kitchen cabinet hinges (minor remodel - though the 30 year old hardware has left a few marks that are looking hard to hide.) 1st km (~9min) was mostly the current snow, with a mix of me in fresh tracks, and in old tracks - fresh stuff was a quad burner, aiming for existing tracks was an ankle/balance exercise...

Saturday Feb 13, 2010 #

9 AM

Running 47:52 7.89 km (6:04 / km) +64m 5:50 / km
ahr:125 max:150 shoes: O-VJ-Grey-Spikes

With Angelica, and partly with Jenni, who's almost seeming like she's running slow just to hang out with us... Again a selection of paved roads, to avoid the deep snow - I tried just a short segment of deep snow in the park and it was quite tough even as I was rapidly falling behind Angelica and Jenni who were on the road nearby.

Friday Feb 12, 2010 #

11 AM

Running 42:10 7.95 km (5:18 / km) +70m 5:05 / km
ahr:137 max:169 shoes: O-VJ-Grey-Spikes

With Angelica, more or less all on pavement, incl. 1km interval at 3:58 (slightly uphill ave.). L-ham a bit sore next two days :( Not doing as much interval work as scheduled, largely due to snow depth, and lack of training partners for it.

Thursday Feb 11, 2010 #

4 PM

Running 39:18 5.81 km (6:46 / km) +95m 6:15 / km
ahr:133 max:163 shoes: O-VJ-Grey-Spikes

Short loop, incl. a few patches of up to knee deep, several day old compacting snow - quite slow in those parts. Max. HR of 162 was in a flat-to-downhill 120m bit of that snow, at 10min/km...

Wednesday Feb 10, 2010 #

11 AM

Running hills 1:10:07 8.32 km (8:26 / km) +268m 7:16 / km
ahr:134 max:154 shoes: O-VJ-Grey-Spikes

In shin-knee deep snow. Really tough going in the places (~40%) where I was breaking ground. This was the normal Joy/Misery loop that typically takes about 50 minutes. Getting an extra 1+ feet of heavier snow on top of the 1.5 feet we got a few days ago is really a lot for this area, and track intervals (which were the plan for today) are going to be difficult to do for a while.

Tuesday Feb 9, 2010 #

10 AM

Running long 1:35:19 17.1 km (5:34 / km) +230m 5:13 / km
ahr:133 max:150 shoes: R-NB-Gray-460 # 3

5 mile loop, then down Yellow Springs, with Angelica. Both of us were feeling quite achy - perhaps due to running almost all on pavement (due to snow) - rest was through snowbanks. Or perhaps due to impending storm and old age... ;)

Monday Feb 8, 2010 #

11 AM

Running 1:07:59 12.37 km (5:30 / km) +100m 5:17 / km
ahr:130 max:189 shoes: R-NB-Gray-460 # 3

Pavement with Angelica (avoiding snow pack)

10 PM

Strength 5:00 [1]

2/1 set + some R-leg lifts
L-ham a bit sore while sitting, but tolerable.
R-IT really flared up this afternoon & evening. Not sure why. Quite annoying.

Sunday Feb 7, 2010 #

Event: 5k, downtown

1 PM

Running race 19:46 [4] 5.0 km (3:57 / km) +24m 3:52 / km
ahr:168 max:183 shoes: O-VJ-Grey-Spikes

http://www.runccrs.com/Results/midwinter10.htm
Race on:
- 1/3 wet pavement
- 1/3 snow/slush where my spikes could hit pavement
- 1/3 deeper snow
All on roads in West Chester

Max HR (if it was working) was 2 minutes in as I raced to stay with the leaders down the first hill. Could be problems with HRM though, as after that HR was very steady in the 165-171 range (even to the end.)

Running warm up/down 32:06 [2] 4.8 km (6:41 / km) +55m 6:20 / km
shoes: O-VJ-Grey-Spikes

11 PM

Strength 4:30 [1]

2/1 set, plus 25 Right leg inside angle straight raises (lay on back and roll slightly to left Left hip off ground, then to R-leg lifts, and slightly different angles (from up-left, to up-right). Invented for purpose of R-hip-flexor strengthening.

Saturday Feb 6, 2010 #

Running 59:18 [2] 6.75 km (8:47 / km) +145m 7:56 / km
ahr:137 max:155 shoes: R-NB-Gray-460 # 3

Running in the tail part of a >1ft snowstorm. Snow was light-medium, but over knee deep in places, which made work quite hard, as my pace clearly shows.

Magnus was keeping up just fine - basically as fit as me today, coming up from probably 10% slower a week ago. Assuming he can navigate here, the DVOA cup is likely his...

Friday Feb 5, 2010 #

Note
rhr:33

RHR is pretty low these days. I wonder if that means I have a good season ahead of me?

7 AM

Running 45:01 7.7 km (5:51 / km)
ahr:128 max:162

Schedule was 8xMt. Joy hill intervals. Willpower was initially for 3x. But L-hamstring was feeling tweaked so 1 @ 3:35 was enough. The L-ham. did get extra burny late afterwards, so it was probably good to bail. Not exactly sure how to get it stronger to endure more intervals though...

Thursday Feb 4, 2010 #

9 AM

Running long 2:25:36 24.12 km (6:02 / km)
ahr:136 max:164 shoes: R-NB-Gray-460 # 3

Valley Forge Marathon, 1st half - Angelica finally ran this - with Tom for first 5 miles or so, then just the two of us for the rest. One GU and water for Angelica at ~50 minutes (just water for me), and Mt. Dew at ~1:40 (though that was fully carbonated so was difficult, so we only drank a bit. Angelica was cruising along pretty well, and was still feeling quite sprightly at the end. Need to go pick up & recycle the half empty cans tomorrow.

10 PM

Strength 4:00 [1]

2/1 set. L-ham a little sore (probably from the snowy mile intervals)

Wednesday Feb 3, 2010 #

Strength 4:00 [1]

2/1 set

11 AM

Running 56:06 12.04 km (4:40 / km) +24m 4:37 / km
ahr:143 max:175 shoes: R-NB-Gray-460 # 3

4x1600 @ UMHS track, from Acme & back. 0-2 in. of snow at start, but I was crushing it and it was melting, so it was less by the end.
time, aveHR 2nd half
3:06 + 3:06 = 6:12 - 164
3:02 + 3:01 = 6:03 - 171
? + ? = 6:12 - 169
2:57 + 2:58 + :02 = 5:57 mile - 174

R-knee not too bad, not great though. L-ham. not really sore yet this evening - was expecting worse given snow surface

Tuesday Feb 2, 2010 #

7 AM

Running 1:56:44 19.38 km (6:01 / km) +200m 5:44 / km
ahr:134 max:172 shoes: R-NB-Gray-460 # 3

Aiming for 2:30, but my loop was rather sporadic and I aimed home a little earlier that I should have. I was also moving well at the beginning, but really faded, hearing lots of FR305 low HR beeps (floor set at 130) in the last 30 minutes. Should stopped for a Mt. Dew somewhere.

R-knee was feeling okay at the start, but began to get sore later, incl. inside of knee and IT, both just a bit.

Monday Feb 1, 2010 #

Strength 4:00 [1]

Revising the current strength set: (time recorded is only active exercise part)
So, my injury recovery plan (non-running part) is, as of 2/1/2010:
-- Same Set AM & PM -- (although at least once per day would be okay)
(R) IT + inside of knee (fighting a flare)
- DT R-IT with Pineapple
- Stretch R-IT
- Stretch R-quad on back with ankle out to side (and try to sit with knees skewed similar direction & sleep with pillow separating hips)
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side
(R) Hip flexor (sore on/off & weak on high steps since some fall almost a year ago)
- Stretch (lunge like) - (not sure if there's something better for this)
(L) Hamstring (can still feel it, but not too bad)
- Deep tissue massage with Pineapple
(R) Foot: (preventative at this point)
- Deep tissue massage with wood roller and by hand
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)

11 AM

Running 48:20 8.3 km (5:49 / km) +90m 5:31 / km
ahr:133 max:140 shoes: R-NB-Gray-460 # 3

R-IT band pretty tweaked past 4-5 days, as I'm fighting the inside R-knee thing which flared over the past 1-2 weeks, and I'm having a harder time finding a happy medium...

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