Training Log Archive: WyattIn the 31 days ending Oct 31, 2008:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||
Friday Oct 31, 2008 #
Running 1:06:22 [2] 11.39 km (5:50 / km) +145m 5:29 / km
ahr:137 max:147 shoes: R-NB 891's
Loop SE, then W, then NE, extending 'coverage'. Full is up to ~1.5k now.
Thursday Oct 30, 2008 #
Running 27:02 [2] 4.64 km (5:50 / km) +50m 5:32 / km
shoes: R-NB 891's
Wednesday Oct 29, 2008 #
Running intervals 48:54 9.84 km (4:58 / km) +20m 4:55 / km
ahr:145 max:181 shoes: R-NB 891's
4x1200, 400 jogging rest
4:25?, 4:17, 4:21, 4:13 Hard work. A new guy named Scott was there and was pushing me harder than Steve and the other fast guy usually do. Led the 1st, 2nd, and 4th. Behind Scott on the 3rd (Max HR was only 177 vs. 181 on the 2nd and 4th - mental...)
4:25?, 4:17, 4:21, 4:13 Hard work. A new guy named Scott was there and was pushing me harder than Steve and the other fast guy usually do. Led the 1st, 2nd, and 4th. Behind Scott on the 3rd (Max HR was only 177 vs. 181 on the 2nd and 4th - mental...)
Tuesday Oct 28, 2008 #
Running 54:48 [2] 9.73 km (5:38 / km) +66m 5:27 / km
ahr:134 max:146 shoes: R-NB 891's
Wimpy run in pretty bad weather. Rain, 36, windy. Dressed okay with gloves, 2 thin layers on top (one short, one long), ear-band and... shorts, in WillH style. Quads were a bit cold, but tolerable. Hands and even forearms were darn cold by the end.
A lot less than the 90 minutes planned.
Very happy this weather was today, not last weekend.
A lot less than the 90 minutes planned.
Very happy this weather was today, not last weekend.
Monday Oct 27, 2008 #
Running 28:30 [2] 4.98 km (5:43 / km) +57m 5:25 / km
ahr:132 max:145 shoes: R-NB 891's
WNW and back.
Sunday Oct 26, 2008 #
Event: DVOA Quail Hill
Orienteering race 1:11:46 9.77 km (7:21 / km) +314m 6:20 / km
ahr:159 max:171 shoes: O-VJ Integrator Spikes
A reasonable day a Mt. Tom.
Not much warmup (9:04am start is a bit early for the family - I went to Panera bread alone at 6:30, brought them breakfast at 7:15am, and finally dragged Angelica & Oriana out of bed around 7:35...)
Nav. was generally okay, but with a bit more slop on some early controls and a totally lost few minutes near 6 where I had to see both John Campbell and someone else go through before spotting the bag, while still totally out of touch with the map. Rest of the course was pretty clean - I just was not fast enough.
Behind PG on # 1 which I was clean on. Apparently I start slow. And Peter had a very nice day (and weekend) for that matter, quite ready to scalp the unsteady.
HR was a bit low, probably due to the 2nd day of racing, but I think I may be getting lazy too. I'm sure a comparable length trail race would be much closer to 170 ave. HR. At least I think so. I'll have a few shots at that this winter.
After a disaster on Saturday, Angelica had a much better day today, snagging me by just over a minute... I can let that happen again...
Just missed a medal. I think my last A-meet medal as 2007 US Champs. A good event to get a medal in, but I'd really like to get another one some day. AJ continues to collect medals - a silver this time (moving up from 3rd on Sat.)
Not much warmup (9:04am start is a bit early for the family - I went to Panera bread alone at 6:30, brought them breakfast at 7:15am, and finally dragged Angelica & Oriana out of bed around 7:35...)
Nav. was generally okay, but with a bit more slop on some early controls and a totally lost few minutes near 6 where I had to see both John Campbell and someone else go through before spotting the bag, while still totally out of touch with the map. Rest of the course was pretty clean - I just was not fast enough.
Behind PG on # 1 which I was clean on. Apparently I start slow. And Peter had a very nice day (and weekend) for that matter, quite ready to scalp the unsteady.
HR was a bit low, probably due to the 2nd day of racing, but I think I may be getting lazy too. I'm sure a comparable length trail race would be much closer to 170 ave. HR. At least I think so. I'll have a few shots at that this winter.
After a disaster on Saturday, Angelica had a much better day today, snagging me by just over a minute... I can let that happen again...
Just missed a medal. I think my last A-meet medal as 2007 US Champs. A good event to get a medal in, but I'd really like to get another one some day. AJ continues to collect medals - a silver this time (moving up from 3rd on Sat.)
Saturday Oct 25, 2008 #
Running warm up/down 6:17 [2] 0.9 km (6:59 / km) +16m 6:25 / km
ahr:141 max:163 shoes: O-VJ Integrator Spikes
Cool overcast day - ran past AJ & Angelica to the start :)
Orienteering race 1:16:39 10.28 km (7:27 / km) +340m 6:24 / km
ahr:162 max:173 shoes: O-VJ Integrator Spikes
A good day at Mt. Tom.
One brain-bomb going from 4 to 6 for about 35 seconds before realizing it (glad I did) but there was a trail from there to 5 an it only cost me about the 35 seconds.
Some misc. sloppiness, incl. nearly a minute hesitation later when unsure of rocks at NE corner, plus another minute or two of laziness/sloppiness out in that area.
Took a brazen way-around-right route to the 2nd-to-last control that worked out well. In retrospect this was one of the best route-choice legs I've ever seen in terms of number of reasonable choices - probably 5 or so that are more than 50% distinct from each other. An earlier route choice got us out to that road (apparently most Red runners didn't see that choice on a similar leg.
HR is reasonable, but median split delta of 24% suggests either I was slow, or just too sloppy a bunch of the time. I think this terrain, like Big Basin, is very hard to do really well the first time, perhaps due to some map fuzziness, or terrain bumpiness?
One brain-bomb going from 4 to 6 for about 35 seconds before realizing it (glad I did) but there was a trail from there to 5 an it only cost me about the 35 seconds.
Some misc. sloppiness, incl. nearly a minute hesitation later when unsure of rocks at NE corner, plus another minute or two of laziness/sloppiness out in that area.
Took a brazen way-around-right route to the 2nd-to-last control that worked out well. In retrospect this was one of the best route-choice legs I've ever seen in terms of number of reasonable choices - probably 5 or so that are more than 50% distinct from each other. An earlier route choice got us out to that road (apparently most Red runners didn't see that choice on a similar leg.
HR is reasonable, but median split delta of 24% suggests either I was slow, or just too sloppy a bunch of the time. I think this terrain, like Big Basin, is very hard to do really well the first time, perhaps due to some map fuzziness, or terrain bumpiness?
Friday Oct 24, 2008 #
Running 29:40 [2] 4.82 km (6:09 / km) +117m 5:29 / km
ahr:132 max:143 shoes: R-NB 891's
Day 2 of A-meet taper. Picking up a few holes in VF park coverage - east-side near top of Mt. Joy and field north of Wayne's Wood.
Thursday Oct 23, 2008 #
Running 33:15 5.27 km (6:19 / km) +51m 6:01 / km
ahr:123 max:152 shoes: R-NB 891's
After a tough start to a '10-hour' week, I began my 2-day taper for the A-meet. Ran part of this with AJ - picking him up and running with him home about 1.2km rather than driving...
Wednesday Oct 22, 2008 #
Running intervals 1:05:34 13.54 km (4:51 / km) +5m 4:50 / km
ahr:150 max:178 shoes: R-NB 891's
Workout at Fast Tracks was 6x800. Bart Yasso was in attendence, so I decided to do Yasso 800's - 10 of them. And despite lots of talking it up, I ran the last 4 alone, finishing up the last one after even the cooldown runners had left the track.
But I now know that my predicted marathon time is under 3 hours.
2:54, 2:57, 2:55, 2:56, 2:57,
2:57, 2:58, 2:57, 2:59, 2:54
So there's no need to run a road marathon, just to see if I could break 3 hours, since I already know I can :)
But I now know that my predicted marathon time is under 3 hours.
2:54, 2:57, 2:55, 2:56, 2:57,
2:57, 2:58, 2:57, 2:59, 2:54
So there's no need to run a road marathon, just to see if I could break 3 hours, since I already know I can :)
Tuesday Oct 21, 2008 #
Running 2:47:01 [2] 27.66 km (6:02 / km) +330m 5:42 / km
ahr:136 max:157 shoes: R-NB 891's
Probably a PR for longest training run, or very close to it. First 90 minutes with Angelica, then another loop by myself. Went by SouthEastern, PA post office, Conestoga HS, a long section of the Chester Valley trail including through a bit of Vanguard, then back through three open space preserves and Valley Forge park. A very nice run in an unusual direction.
An added bonus was at ~1:55, when I was feeling tired while running through a small city park I came across a discarded Costco water bottle. Looked full. Went back. Was still sealed. And very refreshing. Really helped me through the last hour probably mentally as much as physically.
An added bonus was at ~1:55, when I was feeling tired while running through a small city park I came across a discarded Costco water bottle. Looked full. Went back. Was still sealed. And very refreshing. Really helped me through the last hour probably mentally as much as physically.
Monday Oct 20, 2008 #
Running 46:48 [2] 7.51 km (6:14 / km) +170m 5:36 / km
ahr:132 max:142 shoes: R-NB 891's
Loop out to the Mt. Misery perimeter for a bit, and back. Two property owners have now put 'invisible' dog fences deep into the park. I ripped out the flags for one of them who now has a regular fence, but left the junk (flags & wire) in the park. I couldn't pull out the wire though despite some yanking..
Sunday Oct 19, 2008 #
Event: DVOA long champs
Running warm up/down 7:00 [2] 0.96 km (7:18 / km) +20m 6:36 / km
ahr:144 max:161 shoes: O-VJ Integrator Spikes
HR seems screwy
Orienteering race 1:27:40 14.12 km (6:13 / km) +378m 5:29 / km
ahr:157 max:171 shoes: O-VJ Integrator Spikes
DVOA Long Champs.
Pushed out of the start, to find the first control misplaced by about 70m on the wrong stone wall. With the confirmation of Angelica and another competitor nearby, I untied the control, epunch, and pin punch, and moved them to the right wall. Lost 3 minutes in doing that, but at least the 'visitors' to DVOA running after me wouldn't be as frustrated.
Hard to mentally clear out after that, but did try to push hard the rest of the way. HR suggests I wasn't pushing well at all. I may have to start doing some intervals in terrain as I may be getting a little fitter, but am unable to use the speed in terrain?
Did a big private property route on a long leg - it wasn't marked out of bounds so I decided to try it. Wasn't mapped well, and probably didn't save any time, so I probably won't do that just for the heck of it in the future. (If it's a much better route though....)
Pushed out of the start, to find the first control misplaced by about 70m on the wrong stone wall. With the confirmation of Angelica and another competitor nearby, I untied the control, epunch, and pin punch, and moved them to the right wall. Lost 3 minutes in doing that, but at least the 'visitors' to DVOA running after me wouldn't be as frustrated.
Hard to mentally clear out after that, but did try to push hard the rest of the way. HR suggests I wasn't pushing well at all. I may have to start doing some intervals in terrain as I may be getting a little fitter, but am unable to use the speed in terrain?
Did a big private property route on a long leg - it wasn't marked out of bounds so I decided to try it. Wasn't mapped well, and probably didn't save any time, so I probably won't do that just for the heck of it in the future. (If it's a much better route though....)
Saturday Oct 18, 2008 #
Running warm up/down 9:20 [2] 1.33 km (7:01 / km) +17m 6:36 / km
ahr:124 shoes: R-NB 891's
Orienteering race 29:28 *** 4.93 km (5:59 / km) +110m 5:23 / km
ahr:159 max:171 25c shoes: O-VJ Integrator Spikes
Because I really didn't want to do solitary hill intervals yesterday, I deferred my hard work to a Score O' at Willows (20 minutes drive). The map should have been better, as Tim tried to use the new one, but he ended up importing the revised map on top of the old one, and deleted some stuff, rather than simply using the revised map. Partly it's due to some of us (e.g. me) having OCAD 6, and others in the club having OCAD 8, so people fear taking by OCAD 6 updates as the new master as they're afraid they'll lose some important info in the OCAD 8 file. I don't think there's much that's special in many OCAD 8 files, vs the OCAD 6 version, esp. Willows, but if I had OCAD 8 and said "here's the new master", it would be a cleaner handoff. I've made many Valley Forge revisions in OCAD 6 too, and despite emailing those to Fred (most of them, I think) I doubt those are going into the OCAD 8 master. :(
The course was like a long Sprint - 25 controls, and most of the time lost was the stop/start - not really smooth at controls. The weak map didn't help with that as trying to move really fast while not quite sure what's up with the trails you see on the map, is a little dicey.
The course was like a long Sprint - 25 controls, and most of the time lost was the stop/start - not really smooth at controls. The weak map didn't help with that as trying to move really fast while not quite sure what's up with the trails you see on the map, is a little dicey.
Friday Oct 17, 2008 #
Running 1:16:01 [2] 12.94 km (5:52 / km) +92m 5:40 / km
ahr:132 max:146 shoes: R-NB 891's
Painting an area in the 1-2km range, starting with the point closest to home I hadn't been within 150m of since turning 35. Crossing under 202 at 252 is dicey, but there was some pretty stuff on the other side. Looping past that area at the 202 crossings just east and west of 252 is more likely next time I visit that area. There is a large, fenced, postal sorting facility I ran around, that might have to remain a permanent hole in the coverage area...
Thursday Oct 16, 2008 #
Running 1:08:00 11.5 km (5:55 / km) +250m 5:20 / km
ahr:136 max:168 shoes: R-NB 891's
Running with Angelica, Jackie & ... on their hill interval day. I didn't run most of them that hard. Angelica cruised up most of them at a hard pace for me. Esp. the first few of the 7 x 75 second hills.
Running 7:30 [2] 1.2 km (6:15 / km)
shoes: R-NB 891's
To and partially-from Wilson park. Played a bunch of tag there too (not logged, but with knee straps...) Good fast twitch workout.
Running 7:30 [2] 1.2 km (6:15 / km)
shoes: R-NB 891's
To and partially-from Wilson park. Played a bunch of tag there too (not logged, but with knee straps...) Good fast twitch workout.
Wednesday Oct 15, 2008 #
Running 12:21 [2] 2.4 km (5:09 / km) +5m 5:06 / km
ahr:134 max:145 shoes: R-NB 891's
Warmup for intervals.
Running intervals 43:00 8.52 km (5:03 / km)
max:183 shoes: R-NB 891's
5x800m, intra 400's and cooldown.
Great fight to lead the 800's at Fast Tracks - led the first one after a brisk warmup, then barely not the next 3 (generally leading and getting sprinted by at the end), then led the last one. Much better workout than I'd do by myself
2:52, 2:44, 2:47, 2:39, 2:41
Great fight to lead the 800's at Fast Tracks - led the first one after a brisk warmup, then barely not the next 3 (generally leading and getting sprinted by at the end), then led the last one. Much better workout than I'd do by myself
2:52, 2:44, 2:47, 2:39, 2:41
Tuesday Oct 14, 2008 #
Running 2:09:51 [2] 21.39 km (6:04 / km) +186m 5:49 / km
ahr:133 max:147 shoes: R-NB 891's
Two loops in the morning while waiting for brake inspection, then tire replacement. Spent nearly $800 on the 2001 Honda Accord - tires, brakes, rotors and oil change.
Monday Oct 13, 2008 #
Running 46:46 7.6 km (6:09 / km) +97m 5:47 / km
ahr:126 max:140 shoes: R-NB 891's
With Angelica, who definitely is getting lazier when she runs with just me. Summerhill, Lorimer, and the other open space to the west
Sunday Oct 12, 2008 #
Event: DVOA Tyler
Event: Media 5 Miler
Orienteering warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-NB 891's
Did White with AJ first, and this was a reasonable, although choppy, warmup for Red. I imagine it wasn't as fair as me shadowing AJ after my course, esp. today where we had 4 controls in common between Red & White...
Logging the running portion, approx.
Logging the running portion, approx.
Orienteering race 1:09:05 [4] 13.0 km (5:19 / km) +200m 4:56 / km
shoes: R-NB 891's
Red at Tyler. 1st, 4 minutes ahead of Sergei G., only 15 minutes ahead of Angelica (who ran well). I haven't done the totals, but after two quick reviews with others, I think I only lost about 2 minutes or less. A 'runners course' as expected at Tyler, but I think I did okay on it. Plenty of good route choices to keep you thinking. I ran by 13 on the way to 12, then back by 12 on the way to 14. I don't think I've ever done a zig-zag like that before. But the best route demanded it.
Had a strange experience at # 14. With my epunch firmly in place I didn't hear the beep, or see the flashing lights, and I looked carefully for the light backup in case the beep was dead. Then I gave up, and use the pins to punch my map. However, no one else had a problem with the epunch unit at that control. Fortunately, that was accepted at this local event, but I imagine at an A-meet that would be harder to accept. I wonder if there was a temporary epunch glitch, or if perhaps I was somehow sitting there with my epunch in the wrong place, thinking it was in the hole. I'm pretty sure I looked carefully at that, but I was pretty tired at that point, and the fact that it didn't happen to anyone else begs for other plausible explanations than simply a HW/SW glitch on the punch/unit.
Guess on the run distance between Vadim and Angelica on this 10k straight-line course - GPS/HRM was discharged, due to moved CPU and it remaining on all night, draining the battery. :(
Had a strange experience at # 14. With my epunch firmly in place I didn't hear the beep, or see the flashing lights, and I looked carefully for the light backup in case the beep was dead. Then I gave up, and use the pins to punch my map. However, no one else had a problem with the epunch unit at that control. Fortunately, that was accepted at this local event, but I imagine at an A-meet that would be harder to accept. I wonder if there was a temporary epunch glitch, or if perhaps I was somehow sitting there with my epunch in the wrong place, thinking it was in the hole. I'm pretty sure I looked carefully at that, but I was pretty tired at that point, and the fact that it didn't happen to anyone else begs for other plausible explanations than simply a HW/SW glitch on the punch/unit.
Guess on the run distance between Vadim and Angelica on this 10k straight-line course - GPS/HRM was discharged, due to moved CPU and it remaining on all night, draining the battery. :(
Note
Talked myself out of running the Radnor 5k (with Angelica's strong help.) Felt quite guilty about it this morning, but got over it. Definitely could've made it there, and to Tyler.
A very nice day though, with reasonable weather, a fun course, plenty of friends around, and Banya after the orienteering. Even got in over an hour of Zelda on DS playing on a 'team' with AJ advising. Made the drives go by really fast :)
A very nice day though, with reasonable weather, a fun course, plenty of friends around, and Banya after the orienteering. Even got in over an hour of Zelda on DS playing on a 'team' with AJ advising. Made the drives go by really fast :)
Saturday Oct 11, 2008 #
Running 30:52 [2] 5.19 km (5:57 / km) +62m 5:37 / km
shoes: R-NB 891's
Before a long walk to lunch and back, I did a quick out-and-back to near the S-252 exit off 202. I'm 'covering' a map near my house in highlighter, where the radius of the line is above 250m. Despite many, many runs focused on coverage of this map since I started doing this on 9/7, I've still only fully covered a circle of 1.1km in radius from my house. I've got a somewhat unpleasant segment along both sides of 202 (freeway) to get the coverage up to ~1.3km, then there are places in several directions.
Friday Oct 10, 2008 #
Running 38:05 [2] 6.39 km (5:58 / km) +72m 5:39 / km
ahr:132 max:146 shoes: R-NB 891's
AM Run, from Ori's Gymnastics. Found a bit of the Chester Valley trail, from Mill Ln to 401 on the run - no map, but knew it was somewhere north of mainline. Looks like that section is officially closed, but the rail is gone the the footing is semi-okay (rocks from the train tracks, plus several years of forest leaf litter...) Not sure why it's 'closed' although the neighbor privacy, and safety of road crossings could be concerns, esp. these days...
Running warm up/down 33:33 [2] 5.16 km (6:30 / km) +103m 5:55 / km
ahr:135 max:154 shoes: R-NB 891's
Before/after tempo run
Running 34:45 [3] 5.0 mi (6:57 / mi) +89m 6:35 / mi
ahr:167 max:173 shoes: R-NB 891's
Valley Forge 5 mile loop. All on grass, mostly inside the paved trail within 6 feet, although crossed over the pavement a few times for various reasons.
Both corner's the Simkiss asked if I cut (I didn't) a few years ago have now been cut by the park service - they've paved the portions that cut the corner. They've also added a road segment SE of Mt. Joy, connecting E Inner Line Drive to S Outer line drive at approximately the shortest sport. Not sure what the final plan is there.
Slower than my paved PR by 3 minutes.
I think at least in part I was dehydrated, as I was fighting a non-trivial migraine that evening.
Both corner's the Simkiss asked if I cut (I didn't) a few years ago have now been cut by the park service - they've paved the portions that cut the corner. They've also added a road segment SE of Mt. Joy, connecting E Inner Line Drive to S Outer line drive at approximately the shortest sport. Not sure what the final plan is there.
Slower than my paved PR by 3 minutes.
I think at least in part I was dehydrated, as I was fighting a non-trivial migraine that evening.
Thursday Oct 9, 2008 #
Running 1:08:20 [2] 11.0 km (6:13 / km) +125m 5:53 / km
ahr:136 max:151 shoes: R-NB 891's
First more-or-less normal training run since the highlander. A few things, notably the L-hamstring, were less than perfect, but not really dragging, or in pain.
Wednesday Oct 8, 2008 #
Running 46:35 [2] 7.2 km (6:28 / km) +132m 5:56 / km
ahr:133 max:144 shoes: R-NB 891's
Enthusiastically embarked on a run after reading PG's HH story and adding my own splits; happy my legs weren't hurting bad any more. And then I ran out of gas after 25 minutes. I need to stuff myself at breakfast better, instead of snacking (dry cereal and two slices of toast this AM, 3 hr. before the run).
Tuesday Oct 7, 2008 #
Running 47:13 8.17 km (5:47 / km) +73m 5:32 / km
ahr:130 max:150 shoes: R-NB 891's
Was thinking I might run 90 minutes, first part with Angelica. But after the first mile taking shortcuts struggling to keep up with Angelica my more modest goal was simply to keep up with Angelica the rest of the way.
Primary issue was L-Quad pain (recalling the finish chute of the Highlander), and, later in the day esp., the R-Calf. So far so good - only muscle pain - but not back to normal training yet...
Primary issue was L-Quad pain (recalling the finish chute of the Highlander), and, later in the day esp., the R-Calf. So far so good - only muscle pain - but not back to normal training yet...
Monday Oct 6, 2008 #
Running 36:27 5.39 km (6:46 / km) +53m 6:27 / km
shoes: R-NB 891's
Oriana on her bike kept me moving on a light run the day after the highlander. By Mon. evening, the L-quad was getting notably worse, and various other leg pains were up too - mostly hamstring/quad/calf things.
Sunday Oct 5, 2008 #
Event: Hudson Highlander
Orienteering race 3:56:07 28.49 km (8:17 / km) +621m 7:28 / km
shoes: O-VJ Integrator Spikes
Highlander 2008. Definitely the most fun Highlander I've done in terms of company. I don't think there was a single control I punched where there was no one in sight, and only a few legs/routes was I actually alone - vs. last year where I saw no one for like an hour+.
Steve & Erin Olafsen (Neilsen) plus 'yellow guy' were in a pack with me for most of the last 2/3 of the course - with some extras early and occasional splitting up. Me & yellow guy pulled ahead about 3 controls from the end, but then I cramped in some dense mt. laurel, and he got away. By the time I was moving again, Ross went by, and apparently somewhere near there we passed Jon T. who had a broken compass at that point. Ross got away quickly, as I was still going slow (afraid to cramp again) and at 2 controls to go I saw Steve behind me. At the go control, I looked back again, and saw Erin leading Steve into it, about 40m back. The 500m chute was tough, but fortunately the L-Quad pain didn't turn into a cramp.
Steve & Erin Olafsen (Neilsen) plus 'yellow guy' were in a pack with me for most of the last 2/3 of the course - with some extras early and occasional splitting up. Me & yellow guy pulled ahead about 3 controls from the end, but then I cramped in some dense mt. laurel, and he got away. By the time I was moving again, Ross went by, and apparently somewhere near there we passed Jon T. who had a broken compass at that point. Ross got away quickly, as I was still going slow (afraid to cramp again) and at 2 controls to go I saw Steve behind me. At the go control, I looked back again, and saw Erin leading Steve into it, about 40m back. The 500m chute was tough, but fortunately the L-Quad pain didn't turn into a cramp.
Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: O-VJ Integrator Spikes
About the minimum needed to physically stay warm in the 30 minute wait from the dropoff, to the start, in 55-degrees+rain.
Saturday Oct 4, 2008 #
Running 24:24 [2] 3.86 km (6:19 / km) +30m 6:05 / km
shoes: R-NB 891's
Yet another random run with the kids on bikes.
Friday Oct 3, 2008 #
Running 22:36 [2] 4.07 mi (5:33 / mi) +35m 5:25 / mi
shoes: R-NB 891's
Loop at East Goshen Twp Park, while Oriana was at gymnastics. This park turns out to be 80% golf course, so isn't Sprint suitable.
Thursday Oct 2, 2008 #
Running long 1:23:36 [2] 14.4 km (5:48 / km) +250m 5:21 / km
ahr:138 shoes: R-NB 891's
Highlander test run was a little iffy. Left lower shin got tired on the downhills enough that I bailed on the last hill. Didn't eat well and was a little tired by the end.
It turns out the foot was fine, but I should've learned from the 'eat well' part.
It turns out the foot was fine, but I should've learned from the 'eat well' part.
Wednesday Oct 1, 2008 #
Running 11:45 [2] 2.0 km (5:53 / km) +29m 5:29 / km
shoes: R-NB 891's
Was dressed to run, and time was short, so I ran anyway, figuring it was good for ankle at least.
Running 10:03 [2] 1.77 km (5:41 / km) +14m 5:28 / km
shoes: R-NB 891's
It was threatening to rain, so instead of going to intervals, I ran short, with 1 400 in 1:40, then watched the kids at home while Angelica did intervals.