Training Log Archive: WyattIn the 31 days ending Jul 31, 2011:
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| 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 | Sa | Su | |||||||||||||||||||||||||||||||||||||||||
Sunday Jul 31, 2011 #
Event: 2011 OUSA Convention
Orienteering race 1:23:00 11.06 km (7:30 / km) +324m 6:33 / km
shoes: O-Icebug Sisu 10.5
After a long race yesterday, and no food after that, until 2 packets of oatmeal on a still unsettled stomach at breakfast, I knew I'd have trouble with speed. That, and the L-achilles was still pretty sore.
So plan was for a really clean smooth jog through the forest, to see if that might be enough to hang on for 3rd, if I could somehow go 13.4k in this tough forest.
The L-achilles did slowly warm up to less painful, but even with never running aggressively - barely more than a bug-swarm fleeing jog - I ran out of gas steeply around 75-85 minutes in. With 4+km of forest to go, and heavy nausea from plenty of water but too little salt (I think now), I decided a walk-jog back around on the roads was more prudent, so other competitors and medical crews would have easier access to me, should I drop completely. That never quite happened, and with 2 Excedrin before + 2 After, plus food after (naused seemed better after a GU in the car and some dry cereal snacking), I recovered okay. Should've taken more salt, as the pickling brine I drank about 4pm that afternoon was utterly delicious, and the beginning of a recover that moved from barely tolerating food, to a good appetite later.
From what I recall (though amazingly the Splits still aren't posted anywhere I could find, 2.4 days later), my total time when I bailed wasn't ridculously bad, thanks to reasonably clean navigation.
Good news is the L-achilles appears to be recovering, and while less important for a single race (as the major effect is after), hopefully France will be cooler.
So plan was for a really clean smooth jog through the forest, to see if that might be enough to hang on for 3rd, if I could somehow go 13.4k in this tough forest.
The L-achilles did slowly warm up to less painful, but even with never running aggressively - barely more than a bug-swarm fleeing jog - I ran out of gas steeply around 75-85 minutes in. With 4+km of forest to go, and heavy nausea from plenty of water but too little salt (I think now), I decided a walk-jog back around on the roads was more prudent, so other competitors and medical crews would have easier access to me, should I drop completely. That never quite happened, and with 2 Excedrin before + 2 After, plus food after (naused seemed better after a GU in the car and some dry cereal snacking), I recovered okay. Should've taken more salt, as the pickling brine I drank about 4pm that afternoon was utterly delicious, and the beginning of a recover that moved from barely tolerating food, to a good appetite later.
From what I recall (though amazingly the Splits still aren't posted anywhere I could find, 2.4 days later), my total time when I bailed wasn't ridculously bad, thanks to reasonably clean navigation.
Good news is the L-achilles appears to be recovering, and while less important for a single race (as the major effect is after), hopefully France will be cooler.
Orienteering 19:27 2.13 km (9:08 / km) +46m 8:14 / km
shoes: O-Icebug Sisu 10.5
The survive-the-nausea walk/jog back along major roads, only L1+ portion.
On a side note, the bugs were awful today on the first half. Turning around to look I could see a swarm for 30+ flies following me, despite the DEET. When I finally got near other competitors however, they swarm dispersed. I wonder if I really did slowly assemble a huge following, that only dispersed in the presence of other warm bodied insects?
And finally, these shoes suck for me, as to heel blisters. Even taping over the heel both days this weekend didn't prevent some non-trivial wreckage - and I wasn't even moving full speed! When laced really tight (incl. extra loops to keep the large toe boxes tight when wet, they are great for racing grip, but the heels...
On a side note, the bugs were awful today on the first half. Turning around to look I could see a swarm for 30+ flies following me, despite the DEET. When I finally got near other competitors however, they swarm dispersed. I wonder if I really did slowly assemble a huge following, that only dispersed in the presence of other warm bodied insects?
And finally, these shoes suck for me, as to heel blisters. Even taping over the heel both days this weekend didn't prevent some non-trivial wreckage - and I wasn't even moving full speed! When laced really tight (incl. extra loops to keep the large toe boxes tight when wet, they are great for racing grip, but the heels...
Saturday Jul 30, 2011 #
Orienteering race 1:48:38 14.66 km (7:25 / km) +582m 6:11 / km
shoes: O-Icebug Sisu 10.5
A lot sloppier than an average DVOA event, and a L-achilles pull on some under-fern deadfall at the 1km point made for a far sub-par performance physically, and not super satisfying technically.
Still, the competition was quite thin, and my navigation avoided major blunders, which resulted in a 3rd on the day.
Bugs sucked (and much worse so on Sunday) despite a reasonably heavy spray coat of DEET.
Later, the heat of the day, and/or my over-water under-salt re-hydration, (and failure to take pre-race Excedrin on this warm, humid, long race) contributed to a Migraine that had me nauseated strongly for about 12 hours, w/residual effects for 36 hours...
New York summer orienteering is rather risky in the heat/bug regard...
Still, the competition was quite thin, and my navigation avoided major blunders, which resulted in a 3rd on the day.
Bugs sucked (and much worse so on Sunday) despite a reasonably heavy spray coat of DEET.
Later, the heat of the day, and/or my over-water under-salt re-hydration, (and failure to take pre-race Excedrin on this warm, humid, long race) contributed to a Migraine that had me nauseated strongly for about 12 hours, w/residual effects for 36 hours...
New York summer orienteering is rather risky in the heat/bug regard...
Friday Jul 29, 2011 #
Running 24:45 [2] 4.25 km (5:49 / km) +84m 5:18 / km
shoes: R-NB 461 Black
taper
Thursday Jul 28, 2011 #
Running 28:40 [2] 5.1 km (5:37 / km) +86m 5:11 / km
shoes: R-NB 461 Black
Running 1:21 [1] 0.17 km (7:56 / km)
Socks on grass
Wednesday Jul 27, 2011 #
Running intervals 50:38 9.38 km (5:24 / km)
shoes: R-NB 461 Black
Intervals. Took it easy given US Champs coming up
600's, 200 rest:
2:42, 2:36, 2:23, 2:26, 2:25, 2:22, 2:23?, 2:24
200's 200 rest
43, 40
600's, 200 rest:
2:42, 2:36, 2:23, 2:26, 2:25, 2:22, 2:23?, 2:24
200's 200 rest
43, 40
Tuesday Jul 26, 2011 #
Running 1:02:50 9.7 km (6:29 / km) +332m 5:32 / km
shoes: R-NB 461 Black
Joy & Misery, with some extra loops, and a slow jog to the new VF Middle track and back with the kids earlier on.
VF Middle track is being repaved. With red-colored mushy gravel/mud crap to cover the grey mushy gravel/mud track they had before. Disappointed with the chosen material, so far... Angelica's even claiming skepticism of motives in this endeavor.
VF Middle track is being repaved. With red-colored mushy gravel/mud crap to cover the grey mushy gravel/mud track they had before. Disappointed with the chosen material, so far... Angelica's even claiming skepticism of motives in this endeavor.
Running 1:03 [1] 0.13 km (8:05 / km)
Some barefoot (socked) strides on grass, followed by the basic 4 active stretches, and, late evening some DT on roller.
Monday Jul 25, 2011 #
Running 40:19 7.86 km (5:08 / km) +108m 4:48 / km
ahr:130 max:145 shoes: R-NB 461 Black
Ran at 9pm, and it was blessedly cool. mid-70's and humid with a heat index in the mid to low 80's. Oh so nice, relatively...
All paved, w/headlamp and Wilson Park lights nicely on this evening.
Paved is historically not good for IT and it duly worsened a bit.
All paved, w/headlamp and Wilson Park lights nicely on this evening.
Paved is historically not good for IT and it duly worsened a bit.
Sunday Jul 24, 2011 #
Running warm up/down 7:00 [2] 1.1 km (6:22 / km) +30m 5:36 / km
shoes: O-Icebug Sisu 10.5
Real-feel heat index of 90+, so decided on Green, so I could run hard, w/o just doing a death slog, and hopefully prevent a later Migraine (didn't work...)
Run to start. Head in cold water stream on the way helped quite a bit, but was still warm again by actual start.
Run to start. Head in cold water stream on the way helped quite a bit, but was still warm again by actual start.
Orienteering race 43:43 [4] 6.24 km (7:00 / km) +179m 6:08 / km
ahr:154 max:169 shoes: O-Icebug Sisu 10.5
Did Green, so could run a hard race despite the heat. Forgot to take Excedrin before start - should've on this hot day, and despite a trickle of 6 Excedrin after the race, I was Migrained by 5-hours after finish, incl. vomiting by 7-hours after finish. Not the worst I've had, but not fun. Anyway, back to the race itself.
Ran a normalish race pace when rocks allowed. Not too much slowing due to heat.
#2 was esp. bad. #3 was esp. good on a hard attack. Some details: http://www.attackpoint.org/raceanalysis.jsp?sts=72...
Some minor issues elsewhere, but all-in-all, my best scoring DVOA run of the year (127) pushed me up to 1st.
Newish shoes in 2nd O' race - toe-box now tight enough with new lacing. Heel blisters again though, perhaps due to somewhat loose and rubbing heel? Will need to tape heel in future with these shoes... :(
Ran a normalish race pace when rocks allowed. Not too much slowing due to heat.
#2 was esp. bad. #3 was esp. good on a hard attack. Some details: http://www.attackpoint.org/raceanalysis.jsp?sts=72...
Some minor issues elsewhere, but all-in-all, my best scoring DVOA run of the year (127) pushed me up to 1st.
Newish shoes in 2nd O' race - toe-box now tight enough with new lacing. Heel blisters again though, perhaps due to somewhat loose and rubbing heel? Will need to tape heel in future with these shoes... :(
Strength 10:00 [1]
7/20/10 set, less the DT, while lifegaurding Oriana & Emma, who spent 1.5 hours in the pool this hot afternoon. (That likely didn't help my head either, BTW.)
IT got pinchy after this, slowly worsening for 2 days (so far) and I'm not sure if was triggered by this Strength set (as there was, as often, an immediate increase in pain when doing this w/o IT pain beforehand...), or if it was the race :(
IT got pinchy after this, slowly worsening for 2 days (so far) and I'm not sure if was triggered by this Strength set (as there was, as often, an immediate increase in pain when doing this w/o IT pain beforehand...), or if it was the race :(
Saturday Jul 23, 2011 #
Running 2:06:23 [2] 21.03 km (6:01 / km) +300m 5:37 / km
slept:8.0 weight:66.7kg shoes: R-NB 461 Black
Up late, banana, Mt. Dew & water, joined fasttracks at mile 3, Pawlings @ river, lower Perk., Audubon, Fatlands trails (broke off group to do bumpy single track), back to lower Perk to get shirt I'd left, then a few gap fills in the 3.9-4.7km coverage range. With lower humidity, the ~83-91 degrees wasn't really all that bad...
Drank lots of water & Gatorade, and several rests in the 1st half (with others). Weight is after run before shower.
Right ear & lymph threaten a mild illness - not sure.
Thinking to run Green tomorrow @ French Creek due to heat..
Drank lots of water & Gatorade, and several rests in the 1st half (with others). Weight is after run before shower.
Right ear & lymph threaten a mild illness - not sure.
Thinking to run Green tomorrow @ French Creek due to heat..
Friday Jul 22, 2011 #
Running 55:45 8.55 km (6:31 / km) +316m 5:30 / km
slept:6.5 shoes: R-NB 461 Black
Hottest day of the year, so far, and 2 degrees shy of the all-time record, so instead of hill intervals, I did hill survival, starting at 7:30am. I really don't start running well that early, esp. alone... And I still got hot
Thursday Jul 21, 2011 #
Running long 1:45:23 16.85 km (6:15 / km) +385m 5:37 / km
shoes: R-NB 461 Black
Misery, S-side River trail, then back. Got uncomfortably hot by the end.
Wednesday Jul 20, 2011 #
Running intervals 47:30 9.4 km (5:03 / km)
ahr:142 max:170 shoes: R-NB 461 Black
Very hot night, and lack of rival at intervals left times & HR quite lacking. 90->85, humid, but at least sun was setting.
6x600, 200 rest; 2x200, 200 rest
2:23, 2:18, 2:18, 2:20, 2:17, 2:16, 2:15, 2:16
41, 42
6x600, 200 rest; 2x200, 200 rest
2:23, 2:18, 2:18, 2:20, 2:17, 2:16, 2:15, 2:16
41, 42
Tuesday Jul 19, 2011 #
Note
slept:6.5
No wonder I was hot. Real-feel today was revised up to 109. Currently 105, and I just finished the run...
Running 2:13:33 [3] 21.84 km (6:07 / km) +217m 5:50 / km
weight:67.1kg shoes: R-NB 461 Black
10 minutes home from Chesterbrook, then long loop. Quite slow due to heat (RF ~100 ). Bought cold gatorade 32oz @ 30 minutes in, then refilled with (warm) water at two drinking fountains, consuming 85% of that over the course of the run (5lbs). Wt. after of 148 suggests I drank enough. Really on the edge of getting over-hot, but made it.
Keeping it on mostly flat and easy trails to avoid exacerbating the foot-cut, and/or my biased, compensating form issues. Worked out - this was the last day I noticed it.
Keeping it on mostly flat and easy trails to avoid exacerbating the foot-cut, and/or my biased, compensating form issues. Worked out - this was the last day I noticed it.
Monday Jul 18, 2011 #
Note
slept:10.0
Lots of sleep the last two nights. Interestingly, I remember my dreams much more on lots of sleep. E.g. last night (after watching Zathura in the car yesterday) there was one with a bunch of Gorgons we were trying to evade by sneaking from house to house in some neighborhood with really big houses...
Anyway, I'm posting because I've noticed it's been reasonable warm recently. Rarely really hot, but never cool - e.g. high temp has been above average for this whole month, and for 53 of the last 60 days...
http://www.accuweather.com/us/pa/wayne/19080/forec...
And the forecast for the next few days is also hot, incl. real-feel of 111 for Friday.
Anyway, I'm posting because I've noticed it's been reasonable warm recently. Rarely really hot, but never cool - e.g. high temp has been above average for this whole month, and for 53 of the last 60 days...
http://www.accuweather.com/us/pa/wayne/19080/forec...
And the forecast for the next few days is also hot, incl. real-feel of 111 for Friday.
6 AM
Running 59:34 9.2 km (6:28 / km) +123m 6:04 / km
ahr:130 max:143 shoes: R-NB 461 Black
A mostly flat trail run along the Schuylkill, then home (1-way from visitor's center.) Foot-cut was mostly okay, but I think I may have been favoring parts of it, as the L-outside musculature is a bit sore. May split tomorrow's 2.5 hour long run into loops, in case it gets more sore after loop 1.
Sunday Jul 17, 2011 #
5 AM
Running 1:34 0.22 km (6:58 / km) +2m 6:40 / km
ahr:92 max:106 slept:10.0 shoes: R-NB 461 Black
Attempt to run right out of bed in the AM. Not happy. Turned around.
12 PM
Running intervals 15:00 2.0 km (7:30 / km)
Tag on the beach with the kids, on tracks in the sand. Plus some running on the beach, barefoot. Unfortunately, at the end of tag, I sliced the bottom of my foot on a shell. Just enough to draw a little blood, but that area that bled seems quite small, was washed clean within 15 minutes, and seems seated below the 1cm low incision in the callus... So far, minor issues (see later entries.)
2 PM
Running 31:16 5.9 km (5:18 / km) +1m 5:18 / km
ahr:125 max:137 shoes: R-NB 461 Black
Margate City, to Atlantic City, mostly on the boardwalk. Flat run seemed okay for the newly cut foot. Anything not flat, less so.
Saturday Jul 16, 2011 #
Strength 10:00 [1]
Same 7/20/10 set. Because my R-knee IT, and R-lower back connection point thereof, are still pretty sore this afternoon, esp. walking around slow at a party I just left (3 houses down, ~100 people..) briefly to do this workout
Running 1:34:21 15.0 km (6:17 / km) +50m 6:11 / km
shoes: R-NB 461 Black
1st loop of 20 in 24 race in Philly, with Gene, Lida, Andi and other FastTracks runner. They were embarking on an attempt at many, many of the 8.4 mile loops in 24 hours. Lisa was aiming for 12 of them, to do 100 miles... Gene for 6+. Last year's winner was aiming for ~17-18 of them.
Seeing all the aid stations, where you'd be greeted by volunteers that begin to recognize you, and camping next to the Art Museum, it don't actually see it as boring as before. Certainly the 1st loop was kinda fun...
Later in the day, I came back and rode on bikes around there with the kids, saying hi to Lisa @ 21 and 31 miles (on pace for ~115 miles), and Gene @ 18 & 23 miles (on pace for ~80 miles). While the last 18 hours will be much cooler, I suspect the pace may slow :)
Seeing all the aid stations, where you'd be greeted by volunteers that begin to recognize you, and camping next to the Art Museum, it don't actually see it as boring as before. Certainly the 1st loop was kinda fun...
Later in the day, I came back and rode on bikes around there with the kids, saying hi to Lisa @ 21 and 31 miles (on pace for ~115 miles), and Gene @ 18 & 23 miles (on pace for ~80 miles). While the last 18 hours will be much cooler, I suspect the pace may slow :)
Friday Jul 15, 2011 #
Running intervals 1:21:51 13.09 km (6:15 / km) +608m 5:04 / km
ahr:138 max:164 slept:7.0 shoes: R-NB 461 Black
Two loops over Misery & Joy, surging on the uphills. Didn't push very well though, hard time keeping level 2, and the total uphill surge time was over 20 minutes, which was supposed to be L4, but HR only hit L4 for 5 minutes... Feeling a little beat for some reason.
Thursday Jul 14, 2011 #
Running long 52:15 8.18 km (6:23 / km) +225m 5:37 / km
ahr:131 max:146 shoes: R-NB 461 Black
My first run of the Misery Vandal's loop. May become a time trial loop.
(revised entry to included only the warmup/cooldown)
Background:
Surveyors have been streamering and staking out the edge of VF Park for more than a year now, so occasional glaring orange or pink in the otherwise natural woods of VF park has become staple of regular runs.
So it wasn't until about a week ago, that I realized that some of the new 'surveyors' marks I had seen about 2 weeks prior to that (say, new as of ~6/20?) weren't really following the park boundary. At first I had thought they were maybe directions from one surveyor to another, about how to get somewhere, but I followed them a bit, and found the trail pointed off into the woods at some point, nowhere near a park boundary or trail. So I realized something was up.
I then followed them for a bit - orange spray paint dots and/or arrows on trees, spaced about 10-20m apart, and found they formed an elaborate, on & off-trail adventure run, including some really rugged parts of the park that I had never ventured into. And, in some cases, rather elegant looping back to within a few meters of a previous section of the trail, but with the spray paint dots and the sides of trees so as to never have been seen when on the previous segment of the path.
Last Tuesday, I followed about 30 minutes of the Vandal's trail, and then chanced across a few more segments on the way home. This Tuesday, I managed to follow it back to what appear to be the start - an orange arrow on a rock, tucked under a bush, right near the start of the trail near the small parking lot just SW of the Covered Bridge - and the arrow points up the creek of course, not the trail...
Overall, quite rugged. The Vandal's loop portion took me 66:07 to go 6.79 km, at level 2 pace (AHR 133.) Going above level 3 pace would be somewhat treacherous in parts...
If you're going to attempt it, 2 notes of caution:
1) at the 0.5 km mark, there's a loop with a visibility mistake, where dots from a later segment are visible. Follow the arrow to turn back down the hill to avoid skipping a section of the trail.
2) at the 6km mark there's a very long gap by this trail's standard - 100m - without another mark. Just keep going south on the gravel trail. (I'll go scout that area again at some point, just to make triply sure I didn't skip a loop in that area.)
Any finally, if anyone has a clue who set this, I'm curious. Googling has gotten me nowhere.
(revised entry to included only the warmup/cooldown)
Background:
Surveyors have been streamering and staking out the edge of VF Park for more than a year now, so occasional glaring orange or pink in the otherwise natural woods of VF park has become staple of regular runs.
So it wasn't until about a week ago, that I realized that some of the new 'surveyors' marks I had seen about 2 weeks prior to that (say, new as of ~6/20?) weren't really following the park boundary. At first I had thought they were maybe directions from one surveyor to another, about how to get somewhere, but I followed them a bit, and found the trail pointed off into the woods at some point, nowhere near a park boundary or trail. So I realized something was up.
I then followed them for a bit - orange spray paint dots and/or arrows on trees, spaced about 10-20m apart, and found they formed an elaborate, on & off-trail adventure run, including some really rugged parts of the park that I had never ventured into. And, in some cases, rather elegant looping back to within a few meters of a previous section of the trail, but with the spray paint dots and the sides of trees so as to never have been seen when on the previous segment of the path.
Last Tuesday, I followed about 30 minutes of the Vandal's trail, and then chanced across a few more segments on the way home. This Tuesday, I managed to follow it back to what appear to be the start - an orange arrow on a rock, tucked under a bush, right near the start of the trail near the small parking lot just SW of the Covered Bridge - and the arrow points up the creek of course, not the trail...
Overall, quite rugged. The Vandal's loop portion took me 66:07 to go 6.79 km, at level 2 pace (AHR 133.) Going above level 3 pace would be somewhat treacherous in parts...
If you're going to attempt it, 2 notes of caution:
1) at the 0.5 km mark, there's a loop with a visibility mistake, where dots from a later segment are visible. Follow the arrow to turn back down the hill to avoid skipping a section of the trail.
2) at the 6km mark there's a very long gap by this trail's standard - 100m - without another mark. Just keep going south on the gravel trail. (I'll go scout that area again at some point, just to make triply sure I didn't skip a loop in that area.)
Any finally, if anyone has a clue who set this, I'm curious. Googling has gotten me nowhere.
Strength 10:00 [1]
7/20/10 set - R-IT was pinchy again after the intervals, which inspired the resumption of this, at least for a day...
10 AM
Running 1:06:08 6.13 km (10:48 / km) +383m 8:13 / km
ahr:133 max:147 shoes: O-Inov8 Mudclaw 330
Wednesday Jul 13, 2011 #
Running intervals 19:03 5.2 km (3:40 / km)
max:174 shoes: R-NB 461 Black
8x600, 2x200 - compare to Daniel's goal paces of 2:13 (I) and 40 (R)
2:18, 2:16, 2:15, 2:12, 2:11, 2:12, 2:10, 2:12
40, 37
Last week's range was 2:14 to 2:06, so I was a bit slower this week, but I did have 2 more? I think my fueling was poorly too. Light lunch, followed by a bit too much OJ & Mt. Dew in the 20 minutes before starting this workout caused a bit of bloating
2:18, 2:16, 2:15, 2:12, 2:11, 2:12, 2:10, 2:12
40, 37
Last week's range was 2:14 to 2:06, so I was a bit slower this week, but I did have 2 more? I think my fueling was poorly too. Light lunch, followed by a bit too much OJ & Mt. Dew in the 20 minutes before starting this workout caused a bit of bloating
Running warm up/down 29:00 [2] 4.8 km (6:02 / km) +3m 6:01 / km
shoes: R-NB 461 Black
Tuesday Jul 12, 2011 #
Note
weight:67.1kg
Wt. after run, before lunch - same as last wk.
Got a new computer at work, which is where I download the Garmin stuff most directly. Update coming soon.
Got a new computer at work, which is where I download the Garmin stuff most directly. Update coming soon.
6 AM
Running 46:35 6.72 km (6:56 / km) +152m 6:13 / km
ahr:125 max:140 shoes: R-NB 461 Black
Monday Jul 11, 2011 #
7 AM
Running 40:02 6.57 km (6:06 / km) +42m 5:54 / km
ahr:128 max:143 shoes: R-NB 461 Black
Sunday Jul 10, 2011 #
Event: DVOA Gould Run
Strength 1:00 [1]
Ankle rotations in the afternoon... No IT specific stuff.
8 AM
Orienteering race 1:28:02 11.35 km (7:45 / km) +292m 6:52 / km
ahr:159 max:171 shoes: O-Icebug Sisu 10.5
(click to zoom)
24 control score O'. Good crowd with Clem, Vadim & Sergei Z. all there. Clem had a crazy fast start, splitting off from Sergei & I after the 2nd control. I ran 2 more with Sergei, leading one and trailing the next, before I split off on a different loop choice.
I was the only one to get them all, thanks to a close eye to find all 24 controls on the map ( Sergei didn't see 2 of them ) and perseverance though the visibility reducing ferns.
Overall, runnability wasn't too bad for mid-summer.
GPS tracks show I lost 5:30 on one control, and 6:00 (730m) on another - in both cases coming within 10-15m of the control on the 1st attack...
On the 1st one I missed, I arguably hit the circle center, but the control was a bit off - hard to say given how dry the indistinct marsh was, and on the 2nd, I was in knoll/depression/broken-ground bingo land, where, like much of the terrain, there were a ton of these features, but only some are mapped.
A tough park to nail stuff in repeatedly, though Sergei managed to do so a bit more than I did, getting 22 controls in ~75 minutes. Likely he could've added on the other 2, had he seen them, in another 5-7 minutes.
Saturday Jul 9, 2011 #
9 AM
Running 29:25 4.94 km (5:58 / km) +59m 5:37 / km
ahr:127 max:135 shoes: R-NB 461 Black
Friday Jul 8, 2011 #
Note
Some DT on the R-IT in the evening. No strength yet as of 10 pm... I guess I should keep it up but after Wed. my IT was fine until I did the strength routine...
1 PM
Running intervals 1:05:38 12.4 km (5:18 / km) +220m 4:52 / km
ahr:142 max:173 shoes: R-NB 461 Black
Thursday Jul 7, 2011 #
Running 55:00 [2] 8.3 km (6:38 / km) +150m 6:05 / km
shoes: R-NB 461 Black
Worked in Bridgewater, NJ office today, so went for a run at lunch at Sourlands Mountain - outer 5 mile loop. Had the old map of the park - new one is much better. Forest was reasonably cool, given the ~90+humid+sun made RF in the fields >100... Reasonably cool means that via sweating buckets, and running level 2, I never quite got overheated.
Wednesday Jul 6, 2011 #
Strength 10:00 [1]
1 set of the 7/20/10 strength. None yesterday.
R-IT was pinchy on yesterdays run, but otherwise not bad yesterday/today. Until I did the strength, and now it's sore again. Can't win this easily...
R-IT was pinchy on yesterdays run, but otherwise not bad yesterday/today. Until I did the strength, and now it's sore again. Can't win this easily...
Running intervals 19:17 5.4 km (3:34 / km)
max:178 shoes: R-NB 461 Black
6x600, 300 rest
3x300, 100 rest
3x300, variable rest (beyond Coach J's workout)
Coach Jason's target paces of 10k race & 3k race: 2:19 & 63.
Daniel's paces given best road race in past year: I: 2:13, 67, R: 2:02, 60
2:14, 2:13, 2:14, 2:12, 2:08, 2:06
62, 63, 61, 57, 64, 65
3x300, 100 rest
3x300, variable rest (beyond Coach J's workout)
Coach Jason's target paces of 10k race & 3k race: 2:19 & 63.
Daniel's paces given best road race in past year: I: 2:13, 67, R: 2:02, 60
2:14, 2:13, 2:14, 2:12, 2:08, 2:06
62, 63, 61, 57, 64, 65
Running warm up/down 32:00 [2] 5.0 km (6:24 / km)
shoes: R-NB 461 Black
Tuesday Jul 5, 2011 #
Note
weight:67.1kg
Wt. after run, before lunch
8 AM
Running 1:42:18 13.45 km (7:36 / km) +553m 6:19 / km
ahr:130 max:144 shoes: R-NB 461 Black
Monday Jul 4, 2011 #
Event: Pitman 4 miler
Event: Wildwood Boards & Bech 5k
Running race 19:24 [4] 4.84 km (4:00 / km) +10m 3:58 / km
shoes: R-NB 461 Black
Wildwood 5k. 4k on packed sand. They started the race a few minutes early as I was jogging to the start, so I jumped in a bit late. Winner ran a blazing 16:35 on the sand.
Running warm up/down 39:15 [2] 6.5 km (6:02 / km) +20m 5:57 / km
shoes: R-NB 461 Black
Strength 10:00 [1]
1 set, after the 5k
Sunday Jul 3, 2011 #
Strength 13:00 [1]
Finished yesterday's 2nd set of 7/20/2010 strength work in the early AM before I ran, and then trickled my way through today's first set btwn various beach vacation activities, finishing the 1st set at 5pm
Running 1:01:00 9.82 km (6:13 / km) +20m 6:09 / km
slept:7.5 shoes: R-NB 461 Black
Loop around new Jersey flats, after spending the night at a friend's house, in one room with kids, & dog. Bad nights sleep, bad run - partly because I didn't feel like getting up early enough after being awakened a dozen times all night log by the dog, or Angelica fussing about the dog. Dog is supposedly coming to Canal Cities, but that's not seeming feasible at this point.
Saturday Jul 2, 2011 #
Event: Linvilla 4.5 & 3 miles
Note
It is such a pain to find a running race around here. Of the first 4 sites listed here, none of them list even half of the races that you'd get by combining the 4 sites. Lots of good runs around, but the information consolidation in that area is shockingly poor, compared to so many aspects of well indexed information consolidation around us these days.
Running race 37:50 [4] 8.16 km (4:38 / km) +150m 4:15 / km
ahr:165 max:172 shoes: O-Inov8 Mudclaw 330
Linvilla trail race - 1st of 200 by almost 2 minutes. Grass, then kinda narrow trails, then really hilly trails. I wonder where the 40 people that were either ahead of me, or close to me at the Wissahickon Trail Classic were running today?
Strength 17:00 [1]
1 3/4 sets of 7/20/10 strength, spread out over the day
Friday Jul 1, 2011 #
Strength 10:00 [1]
AM set of 7/20/10 strength. PM set was planned, but then Angelica needed help putting Ori to bed - who was laying awake in bed from ~10pm until after midnight. She got up the next day at 7am, an aside from a little bit of possible crankiness increase, she wasn't that bad.
Running hills 1:23:06 [2] 12.18 km (6:49 / km) +435m 5:47 / km
shoes: R-NB 461 Black
Recovery run, incl. scouting for raspberries - kids and I went back for a feast after dinner.