Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Nov 30, 2005:

activity

time

miles

Orienteering

14:08:07

75.05

(11:18)

120.78

(7:01)

2345

240 /

254c

94%

Running

12:30:23

82.93

(9:03)

133.46

(5:37)

605

Strength

1:10:00

Total

27:48:30

157.98

254.24

2950

240 /

254c

94%

averages - sleep:8

2:53

0:00

» now

Wednesday Nov 30, 2005 #

Running (Trail) 54:00 [2] 10.0 km (5:24 / km) +10m 5:22 / km
shoes: R-Reebok White/Gray/Red

Ran Betzwood to Pawlings trail with Angelica. Nice day.

R-4th-toe sore from last night's training (newer shoes still don't fit it right) so I ran in my older shoes and it seems happier.

Tuesday Nov 29, 2005 #

Running intervals (Miles on Trail) 25:04 [4] 4.0 mi (6:16 / mi) +20m 6:10 / mi
shoes: R-Champion Grey/Orange

4xMile on puddled gravel trail at night (TNT)
3:02+3:09=6:11 (2nd half uphill)
3:02+3:16=6:18
3:08+3:20=6:28
3:00+3:07=6:07
with Clem, who was much more consistent (I was side by side on 1st & last)

C • TNT rules!!! 1

Running warm up/down (Gravel, Trail, Pavement) 39:00 [2] 3.9 mi (10:00 / mi) +50m 9:37 / mi
shoes: R-Champion Grey/Orange

Monday Nov 28, 2005 #

Running 35:00 [2] 5.4 km (6:29 / km)
shoes: R-Champion Grey/Orange

here

Running intervals (Strides) 1:00 [5] 0.4 km (2:30 / km) +5m 2:21 / km
shoes: R-Champion Grey/Orange

Strength (Hip & extra Ankle) 7:00 [1]
shoes: R-Champion Grey/Orange

Sunday Nov 27, 2005 #

Orienteering race (Mt. Penn - Rocks & Laurel) 53:30 [4] *** 6.4 km (8:22 / km) +250m 7:00 / km
spiked:10/14c shoes: O' Black/Orange VJ Twisters

Rocky as usual. Open forest. Missed slightly on the first one to a nearby control, and then took a way around route when straight was rougher, but better. I think I won, but Angelica had a great run in 4th on Red (as of when we left - Karl maybe got her?)

C • RouteGadget 2

Running warm up/down 12:00 [3] 1.2 mi (10:00 / mi)

Warm up & down. Good for me. L-calf was tweaking a bit 20 mintues into the run, and for 2 hours after until I stretched it, b

Saturday Nov 26, 2005 #

Note
(rest day)

Relatives in town. Some walking in museums :)

Friday Nov 25, 2005 #

Running 5:00 [2] 0.5 mi (10:00 / mi)
shoes: R-Champion Grey/Orange

Chose to run back from the playground to the house...

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Champion Grey/Orange

Thursday Nov 24, 2005 #

Running long (Grass, gravel, pavement) 2:31:26 [2] 15.5 mi (9:46 / mi) +100m 9:35 / mi
shoes: R-Champion Grey/Orange

Note

For the written record, I'm happy to have finally achieved one of my long-standing goals in orienteering.

Being able to go here and see my name without have to scroll down. Now let's see how long I can keep it that way :)

This actually happened about a month ago, but I finally thought it was worth recording this goal before I forget I had it.

Wednesday Nov 23, 2005 #

Running (Trails) 35:00 [2] 3.5 mi (10:00 / mi) +100m 9:11 / mi
shoes: R-Champion Grey/Orange

Washington's HQ, to covered bridge, up Mt. Misery and back to Washington's HQ. With Angelica while kids at school. Getting chilly this week, our first snow is expected tonight. 44 Real-feel will be nice this Sunday.

Strength (Hip & extra Ankle) 7:00 [1]
shoes: R-Champion Grey/Orange

My coaches haven't been paying attention. I'm way below target and they haven't said a thing. I guess I'm behind in my AP too.

C • Don't worry, we're out here... 4

Tuesday Nov 22, 2005 #

Running warm up/down (Road, grass) 50:00 [2] 5.88 mi (8:30 / mi)
shoes: R-Champion Grey/Orange

Scared of the quite-windy 40 degree weather I overdressed. Took off a layer during the intervals.

Running intervals (Track) 11:09 [4] 3.0 km (3:43 / km)
shoes: O-VJ Integrator Cleats

Track intervals, in new shoes to break them in. Pretty wimpy - done alone on a windy day. Gotta do intervals with people.
800, 800, 800, and these seemed slow, so tried 100, 100, 400 to see if I could figure out how to move faster. Didn't help much.

47+46+46+43 = 3:02
43+44+48+42 = 2:57
46+47+49+48 = 3:10
15.8 (100m)
15.6
18.2+19.8+19.5+20.4 = 77.9 (400). Just a little bit slower than the women's winnter of this year's Philly 1/2 marathon.

Monday Nov 21, 2005 #

Running warm up/down (Grass, forest) 10:00 [2] 1.0 mi (10:00 / mi) +20m 9:25 / mi
shoes: O-VJ Integrator Cleats

Didn't allow enough time for a proper run on the way to pick up the kids from school. But it was something, and it was my first time out in new shoes.

Orienteering (Loop near home) 21:00 [2] 3.25 km (6:28 / km) +20m 6:16 / km
shoes: O-VJ Integrator Cleats

The Original Loop that I ever set for myself on my self-made O-map near my home. Shoes retied/tightened on the way. Feeling better.

Strength (Hip & extra Ankle) 8:00 [1]

Sunday Nov 20, 2005 #

Event: Susquehanna Stumble

Running warm up/down 10:00 [2] 1.11 mi (9:01 / mi) +20m 8:32 / mi
shoes: O-Black/Green VJ Spikes

Warmup and mid-race jog back to the map exchange.

Orienteering race 2:20:00 [4] 17.5 km (8:00 / km) +600m 6:50 / km
shoes: O-Black/Green VJ Spikes

Fun Stumble course set by Eddie on a beautiful day. Raced ~700m more than designed following streamers past the map exchange w/Clem. I wasn't nearly as upset as Clem, and while the race dynamics changed a bit, we did get the fun of 2 different mass starts in one day, and they did a fine/fair job of reconciling total times.

Physically, I did start lagging behind Randy/Jon/Vadim (just a little) around the 90+ minute mark and nearly cramped once when stumbling near the 2 hour mark, but otherwise my body held on okay. I like the mass starts, but the length of many of these mass start races is a bit long... Over about 90 minutes races seem to become more about running-survival than about moving at the speed I train for.

And my shoes situation needs help. These shoes are okay, but I had to retie after crossing water and they were still pretty loose. My more stable shoes have a sole/bad-re-glue problem (maybe I should jog a bit more in those hoping to stretch them out.) And I did buy some new stable shoes, but they aren't spiked. More for training in the muddy grass (like I'll probably do later today, 11/22) that for real races, where it's hard to beat spikes. (The good news is I've got a pair of the spiked variety back ordered with the Bermans...)

Long - Splits

Saturday Nov 19, 2005 #

Running 45:00 [2] 5.0 mi (9:00 / mi) +50m 8:44 / mi
shoes: R-Champion Grey/Orange

To CompUsa & back w/Vadim, picking up two copies of the Myth game... Angelica liked playing it on Sat. evening. Like the Horse game, but bigger stuff, and w/o some of the annoyances.

Friday Nov 18, 2005 #

Note
(rest day)

Resting congestion/cough & feet. Seems to have helped both.

Thursday Nov 17, 2005 #

Running 46:21 [2] * 5.5 mi (8:26 / mi) +100m 7:59 / mi
shoes: R-Champion Grey/Orange

Wasn't really planning on running today, to rest my lungs/congestion, but Angelica had hired a babysitter, and my office (in CA) was going on some boat cruise, so I went running with Angelica in VF park. Distinctly colder than yesterday, but dressed extra warm.

Left foot outside/ankle part gets tweaked when the outside part gets pushed up. Hope that recovers by the Stumble.

C • Yeah, it's late fall time ... 2

Wednesday Nov 16, 2005 #

Strength (Hip & extra Ankle) 8:00 [1]
shoes: R-Champion Grey/Orange

My ankles are beat up - lots of sore spots when even mildly tweaked running on grass. This happened near the end of a BAOC season a few years back with week after week of races and my ankles just got pretty sore by the end.

Right now, the worst spot is the outside edge of the left foot. Hopefully they'll recover most of the way by this weekend's Stumble and maybe I'll take next weekend off - walking/jogging a course with family that's in town or something.

C • legs, ankles... 6

Running (Grass, forest, trails) 30:00 [2] 2.5 mi (12:00 / mi) +100m 10:40 / mi
(sick) shoes: R-Champion Grey/Orange

Health improving & weather was great (near 70) so I did a hilly loop at VF Park. One cough during the run showed I've got some congestion left, but not bad. Dizziness was almost gone.

I may run 60 minutes tomorrow (in the much colder weather expected) if I continue to improve.

Tuesday Nov 15, 2005 #

Orienteering warm up/down 20:00 [2] 2.86 km (7:00 / km)
ahr:138 max:150 (sick) shoes: R-Champion Grey/Orange

Voice improving, but throat still mildly sore, some stuffiness, but no fever, so I ran a little.

Short zig-zag loop around the grass neighborhood. Dizzy by the end - head as bad as it was at the end of the Long O'. So I'm not all recovered yet.

Strength (Hip & extra Ankle) 6:00 [1]
shoes: R-Champion Grey/Orange

Monday Nov 14, 2005 #

Note
slept:9.0 (sick) (rest day)

Day off to help cold heal. I might try running a little tomorrow.

Lungs felt like they were mildly congested when I woke up, but otherwise I've done okay today. Mostly just really tired, a sore throat, and really weak voice (getting better by days end.)

C • Sick? 12

Sunday Nov 13, 2005 #

Orienteering race 2:41:00 [4] 22.2 km (7:15 / km) +645m 6:20 / km
shoes: O-Black/Green VJ Spikes

Pretty happy with an 8th place run @ the Long O' champs. Happy because I was leading the course at 14 (1/2-way), but I was getting tired (had a sore throat & it was the 2nd day event...), and I started making 'easy' (less-hill, but slower) route choices, generally slowing down and making small mental errors.

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
(sick) shoes: O-Black/Green VJ Spikes

Warmup, no cooldown at all - I was happy to be walking by the end.

After the race I had some water, apple cider, an apple and a diet coke. And I ended up nauseous and dizzy (well, I was dizzy when I finished, but the nausea was new) for ~4 hours until we finally ate dinner. Should've snacked better.

Plus I'm sure the sore throat/cold didn't help much.

Blue Long - Splits

Saturday Nov 12, 2005 #

Orienteering race 1:04:00 [4] *** 9.9 km (6:28 / km)
shoes: O-Black/Green VJ Spikes

A couple nice long legs make this a good preview of the many long legs tomorrow.

Blue 1 - Splits

Friday Nov 11, 2005 #

Event: US Long Course Champs

Orienteering warm up/down (Course Setting) 1:00:00 [2] 5.0 km (12:00 / km)
shoes: O' Black/Orange VJ Twisters

Followed by a little horse game.

BTW, Clem kicked everybody's %$&# today at the Sprint @ Fair Hill, so I feel better. Clem's consistent beating of me this month may mean Clem's getting fast, and I'm not (necessarily) getting slow.

Wednesday Nov 9, 2005 #

Running 42:00 [2] 5.0 mi (8:24 / mi)
shoes: R-Champion Grey/Orange

Last run before the weekend.

Strength (Hip & Ankle) 5:00 [1]

Just light ankle to let it rest. I worked it hard the last two days.

Note

I think swampfox is going to blow the curve here on training. Serves us right though, thinking we're pretty high up the list when we've done 7-8 hours. I think he's at 8 hours in his first 3 days on AP. And he's running the Long O' this weekend, so perhaps that 8 hours includes a bit of tapering. Oh my.

C • It's getting tough ... 8

Tuesday Nov 8, 2005 #

Orienteering warm up/down 30:00 [2] 3.5 km (8:34 / km) +50m 8:00 / km
shoes: O' Black/Orange VJ Twisters

Test run fast/slow in Long O' gear, re-run of Mt. Joy Short Goat Unfortunately, the reglueing of the sole of the right shoe somehow pulled the toe up too high, so it wasn't esp. comfy. I'll probably Long & Short O' in the Green/Black shoes and buy some new ones for later, retiring these.

Orienteering tempo 15:00 [4] 2.31 km (6:30 / km) +40m 5:59 / km
shoes: O' Black/Orange VJ Twisters

A cuople of race pace legs

Monday Nov 7, 2005 #

Running 32:45 [4] 4.87 km (6:43 / km) +30m 6:31 / km
shoes: R-Champion Grey/Orange

Loop near kid's school with AK before picking them up. End wasn't pleasant, but they're revitalizing a lot along French Creek there including a new trail about a mile of which seemed ready, and a reconstructed bridge was almost done.

I'm planning a tempo run tomorrow, a run like today on Wed., off on Thu., setup/pickup of the Sprint on Fri. Then the regular/Long A-events!

Strength (Ankle only) 2:00 [1]

Sunday Nov 6, 2005 #

Event: HVO/DVOA Dual Meet

Orienteering race 55:30 [4] 7.0 km (7:56 / km) +140m 7:12 / km
shoes: O-Black/Green VJ Spikes

Another crappy result. Fine navigation, and almost 10% behind Clem again, 5% behind Vadim & Greg B.

This time I felt I was running hard, but that feeling was mostly based on my stomach feeling terrible the whole way. And it felt bad on the warmup.

I blame this on:

Overstrong gatorade - didn't drink much of this, but after a cup or two in the hour or so before the start, my stomach wasn't happy. I think I'm off Gatorade until further notice. Water and GU... and maybe some light gookinaid or somehting. BTW, I didn't make it overstrong on purpose - I think I just mixed the powder wrong or something.
Bad breakfast. A bagel with butter (fine) followed by helping the kids with a Sausage McMuffin with Egg, and some extra eggs, and biscuits. I think it's bagels and Oatmeal only next week.
Some mild stomach bug. Look bad in my log and you'll see that my stomach was upset (felt overfull) during my run on Friday morning, and while it was fine during yesterday's intervals, it was off afterwards.

Running warm up/down 15:00 [3] 1.6 mi (9:22 / mi)
shoes: O-Black/Green VJ Spikes

Warmup consisted of a little running, then a little laying down so my stomach would feel better, then a little running. See the race entry. On a positive note, I just realized I was a minute faster than I thought, because I started my watch a minute early in case the start crew wasn't paying close attention (which it turns out they weren't.) We'll find out in 5 days if I can eat right, and/or if I have other issues with speed this month.

Red - Splits

Saturday Nov 5, 2005 #

Orienteering intervals (Compass Sprints) 48:00 [4] ** 10.0 km (4:48 / km) +250m 4:16 / km
spiked:230/240c slept:8.5 shoes: R-Reebok White/Gray/Red

~20x12 = 240 rough bearing legs in a (mowed) field at VF Mt. Joy w/Vadim & Angelica. Angelica only did ~half or less as Oriana was a little lonely (A. decided to leave AJ with the neighbor so Ori' had no playmate.)

Shoes: Chose to wear good 'ol shoes due to right forefoot soreness - foot was fine during run, came back mildly in evening. Still only minor concern.

Stomach: A little odd/poor in the evening. Maybe it's got some minor issue that explains yesterday's discontent too? Or perhaps the combination of (one) beer, (three) diet pepsi's and Excedrin (plus some normal food) was poor

Strength (Mostly Ankle) 5:00 [1]

Some ankle work, not great though. I really need to get a wobble board or something so I get the really tired so I know they got a good workout - something that most of what I do doesn't seem to help on. I have done toe pulls (against a band, toward the knee) and that's seemed to work pretty well at the front of the foot (which is most of the ankle muscles that were damaged.) But this doesn't work the side. When I've used the same band for the side, the workout doesn't seem as good for the ankle muscles, and the outside edge of the foot often gets sore.

I wonder if the forefoot soreness has anything to do with all the ankle (and thus foot, to some exent) exercise I've been doing to restore my ankle strength?

Note

Vadim asked about my recent time trial results. I've got this for last winter:
http://www.attackpoint.org/viewlog.jsp/user_68/per...

and this from July (in the heat)
http://www.attackpoint.org/viewlog.jsp/user_68/per...

I think I'm a little faster (1-2% ?) now than last winter. Not sure about vs. July.

Oh, and I didn't mention this, but I also try to follow z-man's advice (which maybe came from GregB in part?) about doing a few strides on days where I don't do intervals or a race. Usually I'll do these in the middle of my run - ~4x15 seconds. Not sure if this is enough, nor do I do it that consistently.

Also, I try to do some hip & ankle strength work on the same days as above, or, in some cases, almost every day. The hip work is required for me to hold off IT problems, and it's designed to help my ankle strength too. And the ankle work is fairly light typically, because harder stuff (with a band) has often threatened to cause issues on the sides of my foot (similar to what too me out for several months a few years ago.)

C • Time trials for the next Year. 1

Friday Nov 4, 2005 #

Orienteering long (Fields, grass) 1:31:57 [2] ** 15.32 km (6:00 / km) +200m 5:38 / km
slept:6.5 shoes: O-Mixed purple & black

Long O' back and forth across the VF Mt. Joy map, ~2.5km legs. Mostly fields and mowed grasses, and a little forest on my route.

Intended to do 90 minutes - short long run due to Long O' taper. Stomach moderately unhappy after a 5-lemon-poppy-seed muffin breakfast. Rest of the family was okay, so ? Maybe not enough water in the morning?

Right forefoot, near middle toe connection has been a little sore since the eve. after the Wed. intervals (in the new shoes/really-old insoles?). Not too worried yet, but might want to swap the insoles, or run in my old shoes a bit more to see if shoes have anything to do with this.

C • Shoes? 2

Orienteering intervals (2 strides on grass) 30 [5] 0.09 mi (5:33 / mi)
shoes: O-Mixed purple & black

Strength (Hip & extra ankle) 10:00 [1]
shoes: O-Mixed purple & black

A bunch of extra ankle work at the end - still just toe and side of foot raises while standing on (variously sloped) grass. No wobble board yet. I think what I'm doing is useful and it's pretty easy to do right at the end of a run. Still the soreness the night of the intervals was a clear sign that this isn't solid yet.

Thursday Nov 3, 2005 #

Running 39:41 [2] 4.41 mi (9:00 / mi)
ahr:140 shoes: R-Champion Grey/Orange

Neighborhood loop. Will do long run tomorrow.

Note

Training plan.
My general training plan for the last few months and next few is:
- Run/train 365 hours a year (up to ~320 or so in last 12 months, a PR)
- Run 8 hr/week (so when I get sick or injured or what not, I'll still hit the 365/yr goal.)
- Mo: 40 easy
- Tue: 80 total, incl. intervals (hills/track/terrain vary by week)
- Wed: 40 easy
- Thu: 2:30 long (in terrain is best)
- Fri: 40 easy + pliometrics, or sometimes a tempo run in terrain instead
- Sat: 40 easy
- Sun: 80 race

Sometimes the Tue/Wed workouts swap (to meet up w/Fast Tracks - although their next workout is next week, when I'll be tapering.)

C • In general good plan 2

Note

I just noticed my recent ankle injury matches the Feb. 14th fall injury, w.r.t. the location near the Achilles tendon that was sore. I should probably do more to restrengthen that...

Wednesday Nov 2, 2005 #

Running warm up/down (Track) 35:00 [2] 3.89 mi (9:00 / mi)
shoes: R-Champion Grey/Orange

Tweaked my R-ankle a bit just after the warmup while walking down a dark briary hillside looking for a 'rest area'. Light careful step on a bad rock or something in the dark and it tweaked both the front and back sore spots again. Hammer is right - I need to keep up the serious rehab, adding a wobble-board too, to get this O'strong again.

C • wobble board 1

Running intervals (Track) 13:57 [4] 4.0 km (3:29 / km)
shoes: R-Champion Grey/Orange

Kept on the track today due to ankle tweak and darkness on the grass. I may do that more often just to get so real max-speed work in.
400m, 800m, 1200m, 800m, 800m - w/400m jog rest

40+41 = 1:21
43+41+43+42 = 2:48
44+45+44+44+44+43 = 4:24
43+41+40+40 = 2:44
41+41+40+38 = 2:40

Tuesday Nov 1, 2005 #

Orienteering (Grass, trails) 1:27:40 [2] ** 15.4 km (5:42 / km) +150m 5:26 / km
ahr:152 max:160 shoes: R-Champion Grey/Orange

2+ effort - didn't feel much harder than my normal slacker 2- effort (HR~135-140), despite high-ish HR & good pace - I think because I was looking at a map.
Preprinted and took along this map

Strength (Hip & extra Ankle) 7:00 [1]
shoes: R-Champion Grey/Orange

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