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Training Log Archive: Wyatt

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running29 26:47:38 155.48(10:20) 250.21(6:26) 3803
  Orienteering3 5:00:26 22.41(13:24) 36.06(8:20) 87848c
  Strength7 1:15:00
  Total39 33:03:04 177.88 286.28 468148c
  [1-5]39 32:59:18
averages - weight:67.1kg

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Thursday Feb 28, 2013 #

Strength 13:00 [1]

Solid 7/20/2010 Strength set + situps & pushups.

Legs doing okay - just need to be consistent as a preventative
2 PM

Running 31:01 intensity: (10:51 @1) + (7:54 @2) + (12:05 @3) + (11 @4) 5.81 km (5:20 / km) +14m 5:17 / km
ahr:138 max:160 shoes: R-NB 481 Gray/Orange

With AJ, who has now got a 1.8km loop under his belt, at sub-Angelica-5km pace (plus an additional 200, 600 and 600, for a total of 2 miles at 5k race goal pace..) (His goal is 5km at that pace by the end of the year - a faster 5k than Angelica - for a $200 reward...)

Wednesday Feb 27, 2013 #

10 AM

Orienteering 1:05:10 intensity: (34:14 @1) + (25:49 @2) + (5:07 @3) ** 7.4 km (8:48 / km) +263m 7:29 / km
ahr:120 max:156 25c shoes: O-Inov8 Mudclaw 330

Vetting Warwick controls. All courses are ready, just need to plan water stop(s) and some test prints to check my work... Forest is probably about as nice as Warwick ever gets these days - and it shouldn't be much thicker in 5 weeks...

Orienteering tempo 23:27 intensity: (18 @1) + (24 @2) + (3:31 @3) + (19:14 @4) * 5.03 km (4:40 / km) +85m 4:18 / km
ahr:164 max:173 shoes: O-Inov8 Mudclaw 330

Warwick 5km trail run pre-test. One course change I'll make would save about 5 seconds off this (was going to go over the Warwick bridge to nowhere, but it's all wood, and very slipperly when wet. So we'll just go underneath it in the mud...

If it's much less muddy than today, the course could easily be a minute or two faster. Quite energy absorbing around the first field...

Tuesday Feb 26, 2013 #

Strength 8:00 [1]

Half-baked 7/20/2010 Strength set + situps & pushups.

Legs (R-hip-flexor and IT esp.) both a little tweaky/annoyed part of the day
11 AM

Running 1:03:34 intensity: (5:30 @1) + (58:04 @2) 11.6 km (5:29 / km) +52m 5:22 / km
ahr:136 max:151 shoes: R-NB 481 Gray/Orange

Met Angelica & Natasha for the end of their 20 mile (3:03) marathon prep training run.
5 PM

Running 40:44 intensity: (28:24 @1) + (12:20 @2) 5.67 km (7:11 / km) +91m 6:39 / km
ahr:124 max:147 shoes: R-NB 481 Gray/Orange

Run w/AJ around Chesterbrook

Monday Feb 25, 2013 #

Note

6-hr-week start (6-8-10 hour weekly, 3-week cycle)
11 AM

Running 34:10 intensity: (7:25 @1) + (26:45 @2) 5.05 km (6:46 / km) +45m 6:29 / km
ahr:132 max:146 shoes: R-NB 481 Gray/Orange

Sunday Feb 24, 2013 #

Event: Chilly Cheeks 7.2 mile Trail Run
 

Note

With today's Chilly Cheek's 7.2mi trail race being the first time I have run one of Ron Horn's trail races when it was part of a national-series (La Sportiva), I was in for a bit of a surprise.

Unlike last month's Ugly Mudder, where a push out of the start had me in 4th place after 1 minute (which I apparently overdid and dropped back), today's race took off large and fast, and I was probably in 40th at the 1 minute mark! I'm not sure if the crazy pace was due to a lot of out-of-towners, or just the locals (with perhaps a few more of the strong ones showing up) trying darn hard to keep up.

By minute 4, as the first mini loop came back toward the start, I was fighting past several folks through light-green, and scrambled out onto a road segment in about 25th place. The next 5 minutes consisted of pass, get-passed, alternating, with various different people, until, aw-crap, the lead woman passed me. I have never been chicked in a trail race. Ever. Something I mentioned to several of the other guys around me - all of whom said the same thing...!

And there was my incentive. Because not only did she go by, she went by fast, picking people off, and I had to hold on, or get beat. In a trail race. The next 20 minutes was utterly grueling, as she'd pass two people, in the time I'd pass one trying desperately to keep her in range. Uphill, downhill, crappy footing. Didn't seem to matter, she kept, slowly, pulling away - as we both kept climbing the field of other runners.

Then finally, on just the right downhill slope - or perhaps me in enough oxygen debt to be more reckless - I noticed I had closed some of the gap. So at the next similar slope, I surge past a guy to get a clear fly down the hill, and wham to a short paved section at the bottom, and I'm now just 2 places and 50m back. Up the next climb, just hold on to the gap. Sidehill, rugged. Closed a little? Hold the gap. Close a little? Slipperly uphill, gaining. Passed the last guy between us. I can do this.. Got her.

Now don't look back.

No one in front. Water stop skipped. Glimpse of something far ahead. Focus on that. 10 minutes of glimpses, and struggles to catch some white-shirt, far away. Stay motivated. No noise behind, no one in view in front. Stay motivated... Climb, stay motivated. Slight downhill, run like you still have to pass her. Still quiet. Uphill - is that breathing behind me? Sounds like a guy...

Don't look back.

Real steep. Some guy says on-your-left. I fight him a bit, then he goes by & misses a turn, and I yell out to him, so does another guy I hadn't heard, right behind me. Get ahead of him as he recovers. Total crap footing. Push hard. Shake these guys - I thought I had a gap!

Don't look back.

Diagonal up, nearing the top, then a switchback to Mt. "Whadafug" (a nasty, off trail climb to the Mt. Penn ridgeline.) Switch back is sharp, so it's too hard to avoid looking back, to see where the two guys are. Oh crap. One guy. The lead woman. And then a huge string of guys. Probably 10 places in less than a minute behind!!

Climb like you mean it... Scramble over the wall. Downhill on the pavement. Run like hell, as I'm not the fastest on pavement. 100m later, a flour arrow puts me back into the woods, then downhill. Choice of slipperly mud, and stable jagged rocks as I dive down the hill.

Gotta, stay, ahead. 3 people passed me in the last minute 1 month ago. Can't let it happen again. Gotta get a big margin in this crap and, uh-oh, now easier downhill. Keep pushing. Hard. On the grass trail by the reservoir. Right where I got passed last time! Can't hear anyone behind. Doesn't matter. Gotta move. Down the steep-grass, careful off the wall.. now sprint the last easy 100m, then scramble. Up the nasty hill to the finish. No heavy cheering. Eyes on me, not looking right past me? Just finish it out.

Got it.

Record intact. Didn't get chicked. By the woman who I just figured out is the 1 woman who didn't herself get chicked at the USATF 10k Trail Champs last year...

I can be proud of that.

Though I have been chicked in a Billygoat. Recently. Something I hope to resist this year...
C • 14/493 2
10 AM

Running warm up/down 11:00 [2] 1.3 km (8:28 / km) +40m 7:20 / km
ahr:154 max:156 shoes: O-Icebug Sisu 10.5

Running race 57:02 intensity: (50:00 @4) + (7:02 @5) 7.2 mi (7:55 / mi) +404m 6:45 / mi
ahr:171 max:179 shoes: O-Icebug Sisu 10.5

Running warm up/down 5:35 intensity: (1:02 @1) + (4:33 @2) 0.85 km (6:34 / km) +13m 6:06 / km
ahr:132 max:140 shoes: O-Icebug Sisu 10.5

Running warm up/down 12:25 [2] 1.38 km (9:00 / km) +58m 7:26 / km
shoes: O-Icebug Sisu 10.5

Saturday Feb 23, 2013 #

Running 16:33 [2] 2.0 mi (8:16 / mi)
shoes: R-NB 461 Black # 2

2nd Run, w/AJ on a 2-mile PR attempt as his workout today - missed by 11 seconds, but clearly pushed very hard, and it's not really running season, so I'm quite happy with the effort!

Still, he's got quite a gap to fill to beat Angelica in a 5k by the end of the year - his best 1-mile of 6:45, and 2-mile of 16:33 today (8:16 pace) don't trend well toward the need to average 7:11/mile to beat Angelica's 5k pace...
11 AM

Running 52:35 intensity: (1:08 @1) + (32:07 @2) + (19:11 @3) + (9 @4) 9.33 km (5:38 / km) +122m 5:17 / km
ahr:146 max:161 shoes: R-NB 481 Gray/Orange

Friday Feb 22, 2013 #

Running 48:16 [2] 8.0 km (6:02 / km) +250m 5:13 / km
shoes: R-NB 481 Gray/Orange

Misery & Joy

Thursday Feb 21, 2013 #

9 AM

Running 1:43:32 intensity: (2:23 @1) + (1:29:16 @2) + (11:53 @3) 16.51 km (6:16 / km) +325m 5:42 / km
ahr:142 max:159 shoes: R-NB 481 Gray/Orange

Wednesday Feb 20, 2013 #

Strength 12:00 [1]

7/20/2010 Strength set - again. Legs doing okay - though need to build strength so races/intervals don't break me down again... + situps & pushups
1 PM

Running intervals 1:11:12 intensity: (11:06 @1) + (20:03 @2) + (14:33 @3) + (25:30 @4) 13.35 km (5:20 / km) +269m 4:51 / km
ahr:147 max:169 shoes: R-NB 481 Gray/Orange

Southern perimeter loop - w ~6x4 minute hard w/2 minute easy

Tuesday Feb 19, 2013 #

Strength 12:00 [2]

Some pinches in the R-hip-flexor, yesterday (before, esp. at, and after tripping on a rock) and during today's run were a reminder of my chronic slacking, so did the same strength set as last week, plus some situps & push ups...
10 AM

Orienteering 2:28:37 intensity: (14:58 @1) + (2:13:07 @2) + (32 @3) 14.58 km (10:12 / km) +341m 9:08 / km
ahr:134 max:152 10c shoes: R-NB 481 Gray/Orange

Coverage run in the south. Got started just in time as it began sleeting 5 minutes after I'd started, which would've been really tough to start in. Wasn't really dressed well enough for sleet, but fortunately the wind dropped just a big and the sleet lessened to rain, which was much more tolerable for this long run.

Explored a lot of streets in Stratford through Berwyn, going through the Devon train station tunnel twice, Mercedes Benz, Waterloo Gardens (closed down), and the bowling alley before discovering some open space off the south end of Heatherwood - and then running around the fairly well fenced, and very large property at http://goo.gl/maps/K92sM - I'd guess ~$10-20M for that property - given the $2M 'little' houses those apparently sold off the edge of their lot as part of a development... That's going to be a serious coverage area challenge - esp. given the rather high fencing on all but the West sides of the property to complement the signage.

Next nearest areas to cover (run within 100m of...):
3.8km: W, steep hillside forest/yards, just N of Yellow Springs
3.9km: W, large field/yard btwn Yellow Springs and I-76
4.0km: E, Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences [very difficult]
4.0km: N, undeveloped VF park N of 422, nearby St. Gabriels Hall
4.1km W, forested large yards on Mt. Misery btwn. Country Club & Horseshoe
4.1km, SW, neighborhood in N. Paoli, btwn. 202 & power-lines
4.2km: S, Berwyn near Rt. 30 & Leopard
4.2km: NW, Rt. 23, NW of Freedom's Foundation
4.2km: E: I-76, US-202 interchange [difficult]

Monday Feb 18, 2013 #

3 PM

Running 1:01:38 intensity: (12:13 @1) + (49:25 @2) 3.68 km (16:44 / km) +221m 12:52 / km
ahr:131 max:143 shoes: R-NB 481 Gray/Orange

Sunday Feb 17, 2013 #

12 PM

Running 1:20:03 intensity: (16 @0) + (20:59 @1) + (58:48 @2) 5.12 km (15:39 / km) +194m 13:09 / km
ahr:131 max:143 shoes: R-NB 481 Gray/Orange

Saturday Feb 16, 2013 #

10 AM

Running 19:27 [1] 1.99 km (9:48 / km) +34m 9:01 / km
ahr:99 max:117 shoes: R-NB 481 Gray/Orange

Running 54:48 intensity: (3:34 @1) + (46:43 @2) + (4:31 @3) 6.4 km (8:34 / km) +127m 7:47 / km
ahr:120 max:156 shoes: R-NB 481 Gray/Orange

Friday Feb 15, 2013 #

9 AM

Running 38:28 intensity: (7 @0) + (2:44 @1) + (34:26 @2) + (1:00 @3) + (11 @4) 6.48 km (5:56 / km) +109m 5:28 / km
ahr:136 max:171 shoes: R-NB 481 Gray/Orange

Thursday Feb 14, 2013 #

11 AM

Running 48:35 intensity: (2:39 @1) + (44:56 @2) + (1:00 @3) 8.61 km (5:39 / km) +88m 5:22 / km
ahr:136 max:155 shoes: R-NB 481 Gray/Orange

Wednesday Feb 13, 2013 #

Running race 1:22 [5] 0.4 km (3:25 / km)
shoes: R-NB 481 Gray/Orange

Racing AJ - 81.7 - had plenty of margin (10 sec) on the 400m...

Have an offer out to him of $50 per distance (100m, 200m, 400m, 800m, 1mile etc..) that he has a faster 2013 personal best than I do.

Angelica has an offer out to him of $200 if his fastest 5k this year, is faster that hers. (She already has a 22:20 under her belt - AJ's PR is 25-something from last year - though he also run a 6:45 last year.)

Running race 38 [5] 0.2 km (3:10 / km)
shoes: R-NB 481 Gray/Orange

Racing AJ - 38.1 - 200m - had 1.5 seconds of margin, and some gas left in the tank - though hamstring pain fear (feeling it a tad) as a limiting factor. (2nd race of the day, after a set of intervals as warm-ups w/o AJ.)

Running race 17 [5] 0.1 km (2:50 / km)
shoes: R-NB 481 Gray/Orange

Racing AJ - 17.3 - 100m - had 0.4 seconds of margin. Definitely could've red-lined harder if absolutely needed - but was balancing staying ahead, vs. hamstring pain fear (feeling it a tad this evening). Beating him by the end of this year could become much harder...

(1st race of the day, after a set of intervals as warm-ups w/o AJ.)
2 PM

Running 57:01 intensity: (19:08 @1) + (23:56 @2) + (4:32 @3) + (9:17 @4) + (8 @5) 9.8 km (5:49 / km) +39m 5:42 / km
ahr:133 max:177 shoes: R-NB 481 Gray/Orange

Intervals by myself as VFMS let out, then back home and back to the track to get AJ to do a few short races :)

Intervals by myself were 1/2-distance rest, targeting 3:45/km (90sec/400m) pace
200 49.4 (oops, warming up I guess)
400 93 (better)
600 2:15 (good)
290 71 (saw AJ stopped early)
800 2:59
600 2:16
400 89

Running intervals 57:01 intensity: (19:08 @1) + (23:56 @2) + (4:32 @3) + (9:17 @4) + (8 @5) 9.8 km (5:49 / km) +14m 5:47 / km
ahr:133 max:177 shoes: R-NB 481 Gray/Orange

Tuesday Feb 12, 2013 #

Strength 10:00 [1]

7/20/2010 Strength set - again. Legs doing okay - though need to build strength so races/intervals don't break me down again.
10 AM

Orienteering 1:03:12 intensity: (20:29 @1) + (40:55 @2) + (1:48 @3) 9.06 km (6:59 / km) +189m 6:19 / km
ahr:116 max:156 13c shoes: O-Icebug Sisu 10.5

A sucky day of course scouting @ Warwick. Adventurous a bit - w/ some icy marshes - but the briar levels sucked - there's a reason the north side isn't used much. Moved a few controls, and downgraded a few trails to better represent reality - will be a decent bit of trail running routes on that side - with a premium on attention to exactly where to dive off the trail to hit the control, because if you miss, searching the briar will be costly.

Deleted the 2km & 49min at slower than 12min/km (incl. some time writing desc. & map corr. - wasn't all briar fighting ;)

Monday Feb 11, 2013 #

10 AM

Running 51:14 intensity: (7:46 @1) + (43:09 @2) + (19 @3) 9.14 km (5:36 / km) +73m 5:23 / km
ahr:131 max:153 shoes: R-NB 481 Gray/Orange

Sunday Feb 10, 2013 #

Event: Shiver by the River 5k/10k # 3
 
11 AM

Running 8:45 intensity: (1:05 @1) + (7:40 @2) 1.39 km (6:18 / km) +29m 5:42 / km
ahr:133 max:146 shoes: R-NB 481 Gray/Orange

Running tempo 20:40 intensity: (13 @1) + (18 @2) + (1:35 @3) + (18:34 @4) 5.01 km (4:08 / km) +40m 3:58 / km
ahr:163 max:174 shoes: R-NB 481 Gray/Orange

low on time so tried to make use of it by doing a 5k tempo run, as I'd otherwise missed racing this weekend. Was aiming for 20-flat to not overdo the recovering R-hip-flexor, but had trouble pushing myself :(

Running 8:02 intensity: (7:33 @2) + (28 @3) + (1 @4) 1.41 km (5:43 / km) +25m 5:15 / km
ahr:144 max:161 shoes: R-NB 481 Gray/Orange

Saturday Feb 9, 2013 #

Event: Feel the Love 5k
 

Running 54:02 [3] 5.5 mi (9:49 / mi)
shoes: R-NB 481 Gray/Orange

Some simple loops w/Angelica & Tom

Friday Feb 8, 2013 #

Strength 10:00 [1]

7/20/2010 Strength set - again. R-knee, inside edge just a touch sore today. R-hip still okay.
6 PM

Running 20:42 intensity: (1:41 @1) + (10:05 @2) + (5:13 @3) + (2:57 @4) + (46 @5) 2.4 mi (8:38 / mi) +20m 8:24 / mi
ahr:149 max:185 shoes: R-NB 481 Gray/Orange

Treadmill

Thursday Feb 7, 2013 #

9 AM

Running 1:12:08 intensity: (3:12 @1) + (1:07:43 @2) + (1:13 @3) 12.46 km (5:47 / km) +106m 5:33 / km
ahr:138 max:154 shoes: R-NB 481 Gray/Orange

Wednesday Feb 6, 2013 #

Note
weight:67.1kg

Wt. after run & lunch

Strength 10:00 [1]

7/20/2010 Strength set - and for 1.5 days after, my R-Hip Flexor pinchy pain (present ~10 days since SEEC orienteering) is all better!

Should do more to make it stronger and less recurring..
11 AM

Running 1:02:54 intensity: (6:33 @1) + (56:07 @2) + (14 @3) 9.96 km (6:19 / km) +125m 5:57 / km
ahr:135 max:150 shoes: R-NB 481 Gray/Orange

Tuesday Feb 5, 2013 #

10 AM

Running 42:18 [2] 6.41 km (6:36 / km) +143m 5:56 / km
shoes: R-NB 481 Gray/Orange

Monday Feb 4, 2013 #

Note

6-hr-week start (6-8-10 hour weekly, 3-week cycle)
12 PM

Running 35:27 intensity: (26:01 @1) + (8:46 @2) + (40 @3) 5.42 km (6:32 / km) +56m 6:13 / km
ahr:123 max:150 shoes: R-NB 481 Gray/Orange

Sunday Feb 3, 2013 #

8 AM

Running 2:01:10 intensity: (37:15 @1) + (1:23:14 @2) + (41 @3) 18.1 km (6:42 / km) +314m 6:10 / km
ahr:129 max:153 shoes: R-NB 481 Gray/Orange

Saturday Feb 2, 2013 #

9 AM

Running 52:32 intensity: (14 @0) + (6:40 @1) + (45:14 @2) + (21 @3) + (3 @4) 8.53 km (6:10 / km) +181m 5:34 / km
ahr:135 max:160 shoes: R-NB 481 Gray/Orange

Friday Feb 1, 2013 #

9 AM

Running 58:38 intensity: (7:07 @1) + (46:50 @2) + (1:07 @3) + (3:34 @4) 9.6 km (6:06 / km) +117m 5:45 / km
ahr:137 max:167 shoes: R-NB 481 Gray/Orange

3 PM

Running 32:09 intensity: (3:09 @0) + (23:56 @1) + (5:04 @2) 3.84 km (8:22 / km) +65m 7:43 / km
ahr:110 max:135 shoes: R-NB 481 Gray/Orange

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