Training Log Archive: WyattIn the 31 days ending Jul 31, 2009:
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Friday Jul 31, 2009 #
Running tempo 33:14 6.82 km (4:52 / km) +60m 4:40 / km
shoes: R-NB-Gray-460's
Back to hot & humid, and pressed for time so did a short tempo run - planning to supplement in the late evening...?
Did a tempo-ish middle part, from the paved edge near the covered bridge, to the concrete square at the waterfall, and back, along Valley Stream trail.
5:18 + 5:21 = 10:39, for reference in case I do this again. GPS says 2.69km...
Did a tempo-ish middle part, from the paved edge near the covered bridge, to the concrete square at the waterfall, and back, along Valley Stream trail.
5:18 + 5:21 = 10:39, for reference in case I do this again. GPS says 2.69km...
Strength 3:30 [1]
shoes: R-NB-Gray-460's
L-knee inside edge getting a bit sore again so did some hip squats. (55 R, 15 L)
Thursday Jul 30, 2009 #
Running 2:07:00 [2] 19.0 km (6:41 / km) +825m 5:30 / km
shoes: R-NB-Gray-460's
Ran through the clouds today, from a clouded over Ed Levin Park, up the trails into the cloud/fog, then out into a dry sunny day in the golden dry grass fields of Mt. Allison* where only a few of the taller Bay Area peaks were visible in a sea of clouds. Even got up at 6am to do this, which isn't easy for me...
*(taller, and just S-of the more famous Mission Peak)
*(taller, and just S-of the more famous Mission Peak)
Wednesday Jul 29, 2009 #
Running intervals 16:16 [5] 4.8 km (3:23 / km)
max:179 shoes: R-NB-Gray-460's
Spartans track. No one nearby or in front to push me, but the company and someone telling us what to run still helped.
800, 600, 600, 400, 400, 600, 600, 800, with ~4-6 minute cycles.
2:43, 2:03, 2:03, 82, 80, 2:02, 2:02, 2:41
A fairly good workout as my quads felt the last one, and I really felt I was pushing the last 4 harder than the first, but wasn't improving much at all.
800, 600, 600, 400, 400, 600, 600, 800, with ~4-6 minute cycles.
2:43, 2:03, 2:03, 82, 80, 2:02, 2:02, 2:41
A fairly good workout as my quads felt the last one, and I really felt I was pushing the last 4 harder than the first, but wasn't improving much at all.
Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: R-NB-Gray-460's
Tuesday Jul 28, 2009 #
Running hills 1:11:41 [2] 10.24 km (7:00 / km) +540m 5:32 / km
shoes: R-NB-Gray-460's
Ed Levin state park after a few too many presses on snooze to get in a long run (so that shifted to Thu.) Still a beautiful run up through the clouds, just not quite as high. Rather freaky at times on the way up, as I took a road that ended, and just kept going up the grass hills. As the fog got thick, and visibility dropped to about 30m, it was easy to conceive of myself as rather lost, so I had to just keep going up as I knew there was a trail (and hopefully sun, which there was) if I got high enough. Various boulders would loom at the edge of the fog and come into view, and occasionally they would stare me down, as they'd be cows instead of boulders. And I'd chosen my solid red shirt - which quickly came off to be hidden from view as I edged my way around the clusters on some fairly steep slopes... Not fun to do this when downhill from the small herd, with only a dangerously steep slope (>50% grades abound) to escape toward.
44 minutes up (50% of distance, very near peak elevation), 27 minutes down
44 minutes up (50% of distance, very near peak elevation), 27 minutes down
Monday Jul 27, 2009 #
Running 20:15 [2] 3.6 km (5:38 / km) +10m 5:33 / km
shoes: R-NB-Gray-460's
Early AM flight to CA then drove to work, then after hours on email on the plane, I worked until it was almost dark, then ran just a bit, then went back and worked again. Performance reviews are coming up over the next month or so, and I'm supposedly being considered for a promotion, but the expectations are set so ridiculously high that they're basically impossible to meet even with 14 hour days. I'd probably be better off working normal hours, missing the work expectations by a wider margin, not worrying as much about pushing up my salary, and enjoying the rest of my life more.
Sunday Jul 26, 2009 #
Event: DVOA Hickory Run
Orienteering warm up/down 14:49 1.87 km (7:55 / km) +30m 7:20 / km
shoes: O-VJ Integrator Spikes
Shadowed AJ on Yellow - he's did pretty good for his first solo effort on Yellow with about 10-12 minutes of errors. ("White courses are too easy...")
Orienteering warm up/down 1:18:30 12.0 km (6:33 / km) +200m 6:02 / km
shoes: O-VJ Integrator Spikes
HR Blue. Pretty crappy effort physically. My R-foot (ball) was a bit sore/bruised feeling, so I was a bit tentative to really hammer, I think. And perhaps I was slightly sick (nose was stuffy the night before). Or maybe I was just being wimpy, or hung-over from camping with the Russians...
The first 13 minutes of the course look like I was pushing okay according to HR, then it got really spotty. My navigation wasn't 100% either, with a 4min. parallel error due to a major brain glitch near the end. Ross did much, much better. I was running about 70 minutes with 8 minutes of mistakes, vs. Ross running about 58 minutes with 5 minutes of mistakes - I hope I can get back on my game at Mt. Penn. We'll see.
The first 13 minutes of the course look like I was pushing okay according to HR, then it got really spotty. My navigation wasn't 100% either, with a 4min. parallel error due to a major brain glitch near the end. Ross did much, much better. I was running about 70 minutes with 8 minutes of mistakes, vs. Ross running about 58 minutes with 5 minutes of mistakes - I hope I can get back on my game at Mt. Penn. We'll see.
Saturday Jul 25, 2009 #
Orienteering 1:06:00 [2] 9.0 km (7:20 / km) +140m 6:48 / km
shoes: R-NB-Gray-460's
Going to jog by myself on the trails at Hickory Run, where we were camping the night before an Orienteering event.
Less than 5 minutes into the run I glimpse a US Team O' top running through the forest and give chase - catching Ross, who's chasing Clem through the forest on a relocation/map-following exercise. So surprised was I, it took me a minute to decide I should continue chasing them and join the exercise. It was surprisingly easy to run through Hickory Run in running shoes when it was dry.
Less than 5 minutes into the run I glimpse a US Team O' top running through the forest and give chase - catching Ross, who's chasing Clem through the forest on a relocation/map-following exercise. So surprised was I, it took me a minute to decide I should continue chasing them and join the exercise. It was surprisingly easy to run through Hickory Run in running shoes when it was dry.
Friday Jul 24, 2009 #
Running 32:14 5.12 km (6:18 / km) +48m 6:01 / km
shoes: R-NB-Gray-460's
Short chesterbrook loop with kids
Thursday Jul 23, 2009 #
Running 59:52 [2] 9.54 km (6:17 / km) +260m 5:31 / km
ahr:136 max:149 shoes: R-NB-Gray-460's
Wednesday Jul 22, 2009 #
Running intervals 12:44 [5] 4.0 km (3:11 / km)
max:182 shoes: R-NB-Gray-460's
10 x 400, 200m rest
80, 79, 78, 77, 77,
75, 76, 76, 74, 72
Did this 6 weeks ago in a total of 13:00 - nice to reduce this a bit, despite fairly hot conditions today.
80, 79, 78, 77, 77,
75, 76, 76, 74, 72
Did this 6 weeks ago in a total of 13:00 - nice to reduce this a bit, despite fairly hot conditions today.
Running warm up/down 42:00 [2] 7.2 km (5:50 / km)
shoes: R-NB-Gray-460's
Tuesday Jul 21, 2009 #
Running 49:30 [2] 9.14 km (5:25 / km) +100m 5:08 / km
shoes: R-NB-Gray-460's
King's Creek Plantation N to Colonial Parkway, then West about 1.3km to the reservoir, and back. Shoulder grass was not recently mowed, and there was more traffic then yesterday, so it was much like running on the side of the Pallisades Pkwy. Plus it was pretty hot (like 88, sunny and moderately humid). My pace was mostly slowish, on pavement, and my thin red top plus perhaps the less than 100% humidity kept me hot, but not overheating. (Unlike Angelica who was mildly heat-struck in her 30 minute run.)
Monday Jul 20, 2009 #
Running 50:00 [2] 8.45 km (5:55 / km) +40m 5:47 / km
shoes: R-NB-Gray-460's
Colonial Parkway from Yorktown west until Angelica picked me up. Shoulder grass was recently mowed, but it was a bit like running on the side of the Pallisades Pkwy - albeit with a group of cars only about once per minute.
Sunday Jul 19, 2009 #
Running 47:16 [2] 7.63 km (6:12 / km) +198m 5:29 / km
ahr:127 shoes: R-NB-Gray-460's
Despite being at the neighborhood party until 1:30am, and consuming many servings of many things, apparently my water and small amt. of soda consumption were enough to not only keep my healthy, but allowed me to get up at 7am to start my run before the kids woke up. (Drove to VA in the PM.)
Saturday Jul 18, 2009 #
Running 1:27:25 [2] 13.66 km (6:24 / km) +496m 5:25 / km
ahr:135 shoes: R-NB-Gray-460's
Mid-afternoon run after AM with family, before the 100-person neighborhood/backyard party. Got in Joy & Misery twice each.
Friday Jul 17, 2009 #
Running race 5:21 [5] 1.0 mi (5:21 / mi)
ahr:170 max:182 shoes: R-NB-Gray-460's
Skipped the normal tempo run for an open track meet in West Chester. Entered and ran only the mile.
Was aiming for 4:59 (ideal) to 5:20 (good), and just missed, but given the warm heavy rain (and soggy shoes) 5:21 (a new PR) seems reasonable, and apparently it is a new Vdot PR too. IIRC 1/4 mile splits were 79, 80, 83, 79
Felt pretty crappy before and right off the start - not like I usually do at an interval workout where I feel like I can move okay. Was hoping to run flat 75's until I died, then hang on, hoping that the flat 75's would take me to the end, but that didn't work at all. I should probably enter the 400 and/or 800, and run it at my intended mile pace as a leg/pace-warm-up. I also wasn't as aggressive as I could've been at the start - they lined up about 20 of us at the mile start line and there was a definitely some traffic at the start.
Anyway, at least I now have a mile PR faster (I think) than all the women on the US team. I wonder if I'm within 30 seconds of the slowest man's mile PR?
Was aiming for 4:59 (ideal) to 5:20 (good), and just missed, but given the warm heavy rain (and soggy shoes) 5:21 (a new PR) seems reasonable, and apparently it is a new Vdot PR too. IIRC 1/4 mile splits were 79, 80, 83, 79
Felt pretty crappy before and right off the start - not like I usually do at an interval workout where I feel like I can move okay. Was hoping to run flat 75's until I died, then hang on, hoping that the flat 75's would take me to the end, but that didn't work at all. I should probably enter the 400 and/or 800, and run it at my intended mile pace as a leg/pace-warm-up. I also wasn't as aggressive as I could've been at the start - they lined up about 20 of us at the mile start line and there was a definitely some traffic at the start.
Anyway, at least I now have a mile PR faster (I think) than all the women on the US team. I wonder if I'm within 30 seconds of the slowest man's mile PR?
Running warm up/down 22:38 2.2 mi (10:17 / mi)
shoes: R-NB-Gray-460's
Some fairly slow/scattered warmup, incl. two strides.
Cooldown was to run the mile with AJ, who forgot to run the regular heat, so I paced him around, calculating his expected finish time as we went along. That apparently worked as his expected finish time improved rather steadily, and he managed a PR shattering 8:38, which was reasonable level 2 exercise for me...
Cooldown was to run the mile with AJ, who forgot to run the regular heat, so I paced him around, calculating his expected finish time as we went along. That apparently worked as his expected finish time improved rather steadily, and he managed a PR shattering 8:38, which was reasonable level 2 exercise for me...
Thursday Jul 16, 2009 #
Running 52:00 7.96 km (6:32 / km) +83m 6:13 / km
shoes: R-NB-Gray-460's
Chesterbrook loop w/kids on bikes. Pretty hot, kids did well w/ one water stop early.
Wednesday Jul 15, 2009 #
Running intervals 12:55 [5] 4.0 km (3:14 / km)
max:179 shoes: R-NB-Gray-460's
5x (600, 200rest, 200, 200rest)
2:01, 36
2:00, 40
1:58, 37
1:58, 39
1:54, 31.94, tying a PR set on 10/11/1999...
2:01, 36
2:00, 40
1:58, 37
1:58, 39
1:54, 31.94, tying a PR set on 10/11/1999...
Running warm up/down 41:00 [2] 7.0 km (5:51 / km)
shoes: R-NB-Gray-460's
Tuesday Jul 14, 2009 #
Strength 8:00 [1]
shoes: O-VJ Integrator Spikes
Stretches and hip squats last night and this morning. 60-R, 20-L this morning. R-knee inside edge not bad. R-IT was waking me up last night...
Running long 2:07:00 20.78 km (6:07 / km) +400m 5:35 / km
shoes: R-NB-Gray-460's
Home, over Misery, to Pawlings bridge, then a loop at Walnut Hill (VF Fatlands), with a few pauses to make some map corrections for the August event. The section from west to southeast of the normal parking area, plus the easternmost 1km needs more field checking, at which point the trails should be pretty well cleaned up.
Over the past 15 years, the stiltgrass has erased many minor trails, but the mt. bikers have created a few new ones, and kept most of those fairly distinct, despite the efforts of the rangers to prevent that. I'm personally happy with the current level of mt. bike trails as it makes for a fairly nice and distinct set of trails to run on - speaking of which I'm sure that runners (of which I see as many or more than I see of mt. bikers on those trails) are doing their part to maintain those trails.
Over the past 15 years, the stiltgrass has erased many minor trails, but the mt. bikers have created a few new ones, and kept most of those fairly distinct, despite the efforts of the rangers to prevent that. I'm personally happy with the current level of mt. bike trails as it makes for a fairly nice and distinct set of trails to run on - speaking of which I'm sure that runners (of which I see as many or more than I see of mt. bikers on those trails) are doing their part to maintain those trails.
Monday Jul 13, 2009 #
Running 36:29 [2] 4.0 mi (9:07 / mi)
shoes: R-NB-Gray-460's
Sunday Jul 12, 2009 #
Event: DVOA French Creek East
Orienteering race 1:56:30 12.0 km (9:43 / km) +200m 8:58 / km
shoes: O-VJ Integrator Spikes
French Creek East.
Another day where I've learned bad vegetation reading habits - e.g. for vegetation, I totally ignored the map, except for remembering a place where last year I got totally hosed in green. The greens - light, medium, vertical slash (ferns), and a bit of dark - were extensive - and almost entirely uncorrelated with the few patches of medium green shown on the map.
And then there was the frequent small feature (e.g. charcoal platform) 100+m away from anything, which requires good compass work from something - and the good compass work isn't helped by the green, so you either:
a) weave a lot, and often lose your line, and then spend more time wandering in the up-to-dark-green, or
b) go straight through total crap, incl. even more dark green.
I have briar scrapes where I've never had them before.
I chose a bit of a & b and I still missed moderately to bad a few times. Quite the challenging day, and Clem managed better than most - at 104 minutes, vs. Eddie & I at 116 minutes, and Jon T. at 150 minutes - for 10.6km, and not too much climb. Restore the terrain to the condition it was in when the maps was made, I imagine a time around 70 minutes for any of us would've been plausible.
What to do about French Creek? In lieu of restoring the tree canopy, which is presumably elusive (apparently there are new bugs?), we could (1) avoid using it in the summer, and (2) hire someone qualified to map the green that persists in the Spring/Fall.
And I can certainly review my own race further, which was far from perfectly executed.
Another day where I've learned bad vegetation reading habits - e.g. for vegetation, I totally ignored the map, except for remembering a place where last year I got totally hosed in green. The greens - light, medium, vertical slash (ferns), and a bit of dark - were extensive - and almost entirely uncorrelated with the few patches of medium green shown on the map.
And then there was the frequent small feature (e.g. charcoal platform) 100+m away from anything, which requires good compass work from something - and the good compass work isn't helped by the green, so you either:
a) weave a lot, and often lose your line, and then spend more time wandering in the up-to-dark-green, or
b) go straight through total crap, incl. even more dark green.
I have briar scrapes where I've never had them before.
I chose a bit of a & b and I still missed moderately to bad a few times. Quite the challenging day, and Clem managed better than most - at 104 minutes, vs. Eddie & I at 116 minutes, and Jon T. at 150 minutes - for 10.6km, and not too much climb. Restore the terrain to the condition it was in when the maps was made, I imagine a time around 70 minutes for any of us would've been plausible.
What to do about French Creek? In lieu of restoring the tree canopy, which is presumably elusive (apparently there are new bugs?), we could (1) avoid using it in the summer, and (2) hire someone qualified to map the green that persists in the Spring/Fall.
And I can certainly review my own race further, which was far from perfectly executed.
Running warm up/down 40:00 6.3 km (6:21 / km) +170m 5:36 / km
shoes: O-VJ Integrator Spikes
Warmup to AJ's start, AJ's white, and back to start. Little cooldown. Didn't run that hard most of the race, ex. when Clem was starting to catch me at the mid point, and much later when he passed me and I passed him back.
Saturday Jul 11, 2009 #
Running 1:25:32 9.71 km (8:49 / km) +169m 8:06 / km
shoes: O-VJ Integrator Spikes
Randy's FCN training for the WOC teams - thanks Randy!
Was planning to alternate better easy (2) and hard (4) pace - two controls hard, two easy, but it was so darn tough to nail those bags even with the streamers. I'm amazed Randy found them w/o the streamers. Found #15 after 10 minutes of struggle, and heard that Clem gave up.
Was learning though, and this definitely helped the next day as I knew how careful I needed to be. After another few days of this, I'd hope to be good at it. If I wasn't so scratched up :)
Was planning to alternate better easy (2) and hard (4) pace - two controls hard, two easy, but it was so darn tough to nail those bags even with the streamers. I'm amazed Randy found them w/o the streamers. Found #15 after 10 minutes of struggle, and heard that Clem gave up.
Was learning though, and this definitely helped the next day as I knew how careful I needed to be. After another few days of this, I'd hope to be good at it. If I wasn't so scratched up :)
Friday Jul 10, 2009 #
Running hills 1:05:53 11.79 km (5:35 / km) +304m 4:57 / km
max:175 shoes: R-NB-Gray-460's
3x~7 minute surges, 1st & last up big hills...
R-knee inside edge a bit sore again today - during and after run. Just a smidge, but I thought this wave was done :(
R-knee inside edge a bit sore again today - during and after run. Just a smidge, but I thought this wave was done :(
Thursday Jul 9, 2009 #
Running 33:46 [2] 5.42 km (6:14 / km) +133m 5:33 / km
shoes: R-NB-Gray-460's
From Great Valley Nature Center, west on the Horseshoe trail and back. Uncomfortably close (1m) to getting hit by a van that was driving right against the vegetation (hitting leaves) where the trail I was running on popped out onto a narrow road, in the midst of medium green... gotta slow down on those onto-road exits a bit better...
Wednesday Jul 8, 2009 #
Strength 4:00 [1]
50R, 30L hip squats, and various stretches for the L-knee, which is only mildly sore now - nothing sharp on the inside edge
Running intervals 14:46 [5] 4.4 km (3:21 / km)
max:182 shoes: R-NB-Gray-460's
So the menu today at track said 4x (800, 400rest, 300, 100 rest).
And we had a new guy, Joe, in group 1, who was a decent HS track/XC runner, and is getting back into running now after finishing college, where he did crew. I think I led the 800's, but not most the 300's. Good to have the pressure on. Brady also ran in group 1 for a change (up from group 2.) And Laszlo & Maggie where there too.
Extra pressure was inflicted by (1) my decision, just last week, that 800's over Cristina's PR (2:48) no longer 'count', (2) my decision to try to set another PR in the 800 on the 4th one, (2b) my collision with a runner spacing out and veering back and forth just after finishing her interval, as I crossed the 600m mark in that 800, and (3) Maggie's decision to try to pass Joe & I at the 200m point of the last 300m interval, which inspired both Joe & I to really sprint... yet Maggie stayed right behind us (order of Joe/Wyatt/Maggie finished within a second or two.)
2:46, 64
2:47, 60
2:43, 58
2:36, 52
L-hamstring a little tweaked starting around 11:30pm...
And we had a new guy, Joe, in group 1, who was a decent HS track/XC runner, and is getting back into running now after finishing college, where he did crew. I think I led the 800's, but not most the 300's. Good to have the pressure on. Brady also ran in group 1 for a change (up from group 2.) And Laszlo & Maggie where there too.
Extra pressure was inflicted by (1) my decision, just last week, that 800's over Cristina's PR (2:48) no longer 'count', (2) my decision to try to set another PR in the 800 on the 4th one, (2b) my collision with a runner spacing out and veering back and forth just after finishing her interval, as I crossed the 600m mark in that 800, and (3) Maggie's decision to try to pass Joe & I at the 200m point of the last 300m interval, which inspired both Joe & I to really sprint... yet Maggie stayed right behind us (order of Joe/Wyatt/Maggie finished within a second or two.)
2:46, 64
2:47, 60
2:43, 58
2:36, 52
L-hamstring a little tweaked starting around 11:30pm...
Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: R-NB-Gray-460's
Tuesday Jul 7, 2009 #
Running 1:27:24 [2] 14.2 km (6:09 / km) +380m 5:26 / km
shoes: R-NB-Gray-460's
Nice & hilly long run. Found some fun new Mt. Bike trails in the northern portion of the Mt. Misery map.
Strength 3:30 [1]
50R, 20L hip squats, and various stretches for the L-knee, which is only mildly sore now - nothing sharp on the inside edge
Monday Jul 6, 2009 #
Running 34:15 [2] 5.87 km (5:50 / km) +63m 5:32 / km
ahr:125 shoes: R-NB-Gray-460's
Short Chesterbrook loop with Angelica. Her hamstring is improving.
Sunday Jul 5, 2009 #
Event: JWOC 2009
Running 1:16:20 [2] 14.41 km (5:18 / km) +34m 5:14 / km
shoes: R-NB-Gray-460's
Ocean City NJ, 29th street to the NE tip, around through some streets and back. Nice to grab a cherry Dr. Pepper along the boardwalk on the way back. I'm going to have to buy more of that.
R-knee definitely improving (with stretching and stuff) to not require SalonPas tape as much...
R-knee definitely improving (with stretching and stuff) to not require SalonPas tape as much...
Strength 15:00 [1]
Did several other sets of hip squats (and stretching of R-IT band + more) not specifically recorded this week
Note
Missed the 10-hr. week goal, although to hit 9 with the knee twitchy is okay
Saturday Jul 4, 2009 #
Running race 18:51 [4] 5.0 km (3:46 / km) +5m 3:45 / km
ahr:165 max:174 shoes: R-NB-Gray-460's
Firecracker 5k in Woodstown, NJ. 5th of ~200. 1st was 17-low.
I think I paced myself okay, and it wasn't too hot (75, sunny and not too humid is great for July, even if it was 8am...). Start was quite wide, going across some grass to catch a paved trail at a tangent. At that pavement, about 300m in, I was about 25th place, but apparently the starting charge was way too hard. Quite surprised to pull up to 5th as I was thinking only of 10th after seeing the start.
Km GPS Splits: 3:42, 3:44, 3:39, 3:43, 3:42, 0:17 (course is USATF certified, so excess distance is probably mostly GPS error)
HR seems a bit low - I think I'm having some trouble whipping myself into a furiously exhausting race pace...
I figured I'd be a bit slow due to training volume this week, but I'm still not atthe 18min 5k fitness level I'm striving for so I have at least a 1% chance of making an A-final in a really tricky qualifier....
I think I paced myself okay, and it wasn't too hot (75, sunny and not too humid is great for July, even if it was 8am...). Start was quite wide, going across some grass to catch a paved trail at a tangent. At that pavement, about 300m in, I was about 25th place, but apparently the starting charge was way too hard. Quite surprised to pull up to 5th as I was thinking only of 10th after seeing the start.
Km GPS Splits: 3:42, 3:44, 3:39, 3:43, 3:42, 0:17 (course is USATF certified, so excess distance is probably mostly GPS error)
HR seems a bit low - I think I'm having some trouble whipping myself into a furiously exhausting race pace...
I figured I'd be a bit slow due to training volume this week, but I'm still not atthe 18min 5k fitness level I'm striving for so I have at least a 1% chance of making an A-final in a really tricky qualifier....
Running warm up/down 37:20 [2] 6.17 km (6:03 / km) +20m 5:57 / km
shoes: R-NB-Gray-460's
Poor warmup, lots of cooldown waiting for awards (and getting some run time in today, before heading back to a family day on the beach...)
Friday Jul 3, 2009 #
Running 55:43 [2] 8.92 km (6:15 / km) +295m 5:22 / km
ahr:133 shoes: R-NB-Gray-460's
Crawled out of bet before the family woke up to get in some hills in this high volume week, before heading off to the NJ shore for a 3-day weekend.
Going to sleep around 11:30, waking up at 6, drinking a Mt. Dew, and spending an hour doing computer stuff was enough to reduce over half the early-runs-suck feeling to the point where it was almost pleasant.
Going to sleep around 11:30, waking up at 6, drinking a Mt. Dew, and spending an hour doing computer stuff was enough to reduce over half the early-runs-suck feeling to the point where it was almost pleasant.
Running 1:23:30 [2] 15.06 km (5:33 / km) +23m 5:30 / km
ahr:138 shoes: R-NB-Gray-460's
After a day at the beach with the family, I went for an evening run while they swam in a friends pool where we were staying in McKee NJ. Spent a lot of time on a dead straight-flat bike trail, but also found some sandy side trails in the forest and under a power line. No chiggers, 4 ticks... And then one more jumped on me from the grass in their yard. I think...
Thursday Jul 2, 2009 #
Strength 4:30 [1]
30 L hip squats, 30 R, 30 L
Running 1:25:00 13.0 km (6:32 / km) +70m 6:22 / km
shoes: R-NB-Gray-460's
On/off while mapping at VF Fatlands, and by mapping, I mean trail edits, mostly deletes, and several level changes (e.g. jeep-track->small-trail), so I could run around and memorize a few changes, then stop & edit. Sweat drips on the map were bad, plus the trail maze section was pretty time consuming - the GPS tracks from previous runs are marginal in accuracy, and the vegetation in there isn't the same as it was in '95 - not editing the veg., but can't key off it well for getting trails in the right spot...
Wednesday Jul 1, 2009 #
Note
Set a PR in the 800m... On my 5th interval today...
Running intervals 13:42 [5] 4.0 km (3:26 / km)
max:180 shoes: R-NB-Gray-460's
5x800
2:53, 2:47, 2:45, 2:39, 2:38
2:53, 2:47, 2:45, 2:39, 2:38
Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: R-NB-Gray-460's