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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Running30 26:24:59 152.29(10:24) 245.08(6:28) 3054
  Orienteering3 2:46:29 15.64(10:39) 25.17(6:37) 915
  Strength7 23:00
  Total31 29:34:28 167.93 270.25 3969

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Saturday Mar 31, 2012 #

Event: Tyler Arboretum Trail Run (10k)
 

Running 52:27 [2] 9.1 km (5:46 / km) +145m 5:20 / km
shoes: R-NB 461 Black # 2

Stupidly forgot about the Tyler 10k, and ran a look around near home.
C • Were you registered for Tyler? 2

Friday Mar 30, 2012 #

Orienteering 28:45 intensity: (18:45 @1) + (10:00 @2) 4.39 km (6:33 / km) +47m 6:13 / km
shoes: R-NB 461 Black # 2

To, around Wilson Park - vetting Treasure Hunt course

Orienteering tempo 9:26 [4] 2.22 km (4:15 / km) +41m 3:53 / km
ahr:160 shoes: R-NB 461 Black # 2

Memory O' sprint of the Treasure Hunt course

Running intervals 21:57 intensity: (10:00 @1) + (5:00 @2) + (6:57 @4) 3.75 km (5:51 / km) +30m 5:38 / km
shoes: R-NB 461 Black # 2

6:57 1.75km, with Oriana & Jessica on bikes. They won, barely.
Then jog home with them.

Thursday Mar 29, 2012 #

Strength 3:00 [1]

100R ankle twists
10e bridge hamstring drops
10e eccentric hip flexor drops

Running 1:18:27 intensity: (17:27 @1) + (1:01:00 @2) 12.3 km (6:23 / km)
shoes: R-NB 461 Black # 2

Barely awake with Oriana to school and back pushing her bike (hunched over to reach the seat - call it run-under-vegetation training ;) )

Then with Angelica & Tom around VF Park. Windy/cold for my choice of shorts + one thin layer on top.

Wednesday Mar 28, 2012 #

Strength 4:00 [1]

100L, 200R ankle twists
10e bridge hamstring drops
10e eccentric hip flexor drops

Running 53:55 intensity: (37:10 @2) + (6:06 @3) + (9:11 @4) + (1:28 @5) 9.5 km (5:41 / km)
shoes: R-NB 461 Black # 2

Run w/Angelica, Natasha & Jenni (how could I pass that up? ;) around VF Park, doing a few 30-sec to 3-minute pushes, since it was intervals day. Natasha joined me for several of the surges. Jenni for one of them. Angelica was fully resistant to my attempt to get her to push hard...

Running 29:42 intensity: (21:00 @1) + (7:20 @2) + (1:22 @3) 3.5 km (8:29 / km)
shoes: R-NB 461 Black # 2

Ankle drills, an a little jogging, with AJ

Tuesday Mar 27, 2012 #

Running 1:32:00 [2] 14.5 km (6:21 / km)
shoes: R-NB 461 Black # 2

Around Wilson Park, vetting Angelica's Treasure hunt, while listening to (and occasionally talking to) a conference call at work. Then another loop around VF park, listening to a different conf. call at work.

Monday Mar 26, 2012 #

Running 24:25 [2] 4.2 km (5:49 / km)
shoes: R-NB 461 Black # 2

Intent was 40 minutes, but did to many errands and work checkins in AM, so by the time I ran (to rite aid to look for underwrap - they don't carry it), and looped back home I was out of time. So the plan was to add the missing 16 minutes to tomorrow's planned 2hr run...

Sunday Mar 25, 2012 #

Event: DVOA Crows Nest Preserve-French Creek
 

Orienteering warm up/down 30:00 [2] 4.0 km (7:30 / km) +120m 6:31 / km
shoes: O-Icebug Sisu 10.5

5 warmup, 25 cooldown (spectator Yellow, but too slow to catch AJ). L-ham center a little tweaked feeling on warmup, perhaps from yesterday's 5k?

Orienteering race 56:03 intensity: (23:36 @2) + (15:59 @3) + (16:28 @4) 7.57 km (7:24 / km) +407m 5:50 / km
ahr:152 max:171 shoes: O-Icebug Sisu 10.5

AHR of 152 today, vs. 170 yesterday. OMG the forest running and/or navigation trashed my ability to run at a hard pace. Blah.

L2 pace analysis:
- Getting diagonal down a hill to a trail - should've bailed much harder than that - not confident enough yet to push through that crap - ankle need to get stronger!
- All of legs 5, 6 and 7. All. Yeah, it was crappy and rocky, but I should taken a better bearing and pace, and been less of a wimp through the rose. E.g. faster short steps at least to move faster despite footing issues. And ankle strength.
- Much of leg 8. 1st part avoidable as I should've hammered to the wall. 2nd part was supposedly being careful on navigation. I shouldn''t have to move at L2 pace just because I'm being careful though.
- The long attack on 9. I had vague hope to relocate as I went, but probably should've aimed off a bit more precisely compass/pace to allow a faster attack.
- Downhill to 10 and a bit beyond. Footing just too crappy for my R-ankle (which I tweaked a bit on the upper part of the trail.) Get it stronger!

Surprised to win the course - though none of the usual suspects had a clean race... Kudos to Tom O. for coming reasonably close, and winning two splits include a fast downhill chute. And to Chase Thacther (on Green) for flying the chute.
C • Finish 1

Strength 3:00 [1]

100x each ankle balance/rotate
10e hip flexor standing kick + slow drops
10e eccentric hamstring bridge drops

Red - Splits

Saturday Mar 24, 2012 #

Running race 17:53 [4] 4.6 km (3:53 / km) +37m 3:44 / km
ahr:170 max:179 shoes: R-NB 461 Black # 2

Oops, not quite 5k, in Pottstown. Busy roads w/only occasional placement of traffic control too - e.g. dicey diagonal crossing of 4 lane vs. 4 lane signaled intersection had traffic control just after I passed on the way out, and not until 10 minutes after I passed on the way back.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: R-NB 461 Black # 2

warmup/cooldown. Fastest part of cooldown was escort AJ back to the finish (incl. traffic control assistance..)

Friday Mar 23, 2012 #

Event: 2012 NorthEast Junior Training Camp
 

Running 1:00:00 [2] 9.23 km (6:30 / km) +200m 5:52 / km
shoes: O-Icebug Sisu 10.5

R-Ankle taped well, (L not) O shoes, 1/2 L2 pace zig-zag up/down/side-hill in the forest

Thursday Mar 22, 2012 #

Strength 3:00 [1]

100x each ankle balance/rotate
10e hip flexor standing kick + slow drops
10e eccentric hamstring bridge drops

Running 21:51 [2] 3.48 km (6:17 / km) +18m 6:07 / km
shoes: R-NB 461 Black # 2

After 10 days in a row of > 1hr, I was getting tired. Rest day.

Wednesday Mar 21, 2012 #

Running 1:15:00 intensity: (1:00:00 @2) + (15:00 @4) 12.5 km (6:00 / km) +100m 5:46 / km
shoes: R-NB 461 Black # 2

5pm Run back from Center Ice to home. Felt weak (ate okay lunch at 1pm, but was fairly hungry at 11am, likely weakening...)

Still managed to do the planned 1 min hard, 1 min easy cycle after 20 minute warmup.

Ran on mostly trails, with a few rocks/roots, some pavement, some grass - ankle untaped (should've taped it to be more sure footed)

Some zig-zaggy running when on pavement and easy grass (for ankle strength)

Tuesday Mar 20, 2012 #

Running 1:27:10 [2] 13.9 km (6:16 / km) +170m 5:55 / km
shoes: R-NB 461 Black # 2

Coverage run, covering the 202/422 interchange, and much of Village at Valley Forge. Circular area I've run within 100m of now extends to 3.4km radius from home => 36 square km.

Next nearest spots needing coverage are:
- Just west of where Rt-23 curves North on the edge of the VF Mt. Misery map, a buffalo paddock that is surrounded by barbed wired and an electrified wire topper
- industrial park just E of VF Park, and north of the new VF Casino
- more of the Village at Valley Forge (currently fenced for future construction), near the new Wegman's

Who's joining me for those runs?

Ran from home. Taped R-ankle (good as allowed some off-trail and lots of grass w/lower risk.)

R-knee inside edge - soft tissue more so than the normal bone-edge - is a bit sore during/after this run

Monday Mar 19, 2012 #

Strength 4:00 [1]

100x each ankle balance/rotate
10e hip flexor standing kick + slow drops
10e eccentric hamstring bridge drops
+ 4 normal active stretches

Running 59:24 [2] 9.65 km (6:09 / km) +180m 5:38 / km
shoes: R-NB 461 Black # 2

to/around the 5 mile loop

Sunday Mar 18, 2012 #

Event: DVOA Elk Neck State Park
 
Event: NYC Half Marathon
 

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: O-Icebug Sisu 10.5

While Angelica did the NYC 1/2 Mar., I had the kids at Elk Neck. Waking up real early so I could run hard on pavement at 1:30pm in Malvern on the way home didn't happen, so I thought maybe I could unofficially jog Brown.

And then Magnus & Jenni were there, Jenni just finishing Green, and Magnus about to start Green with a sore shoulder. So I was tempted, and so I taped the ankle well, it felt reasonably strong on some figure-8-in-grass warm ups, so I upgraded my plan to an official run of Green, thinking it might be a little below pace, but hopefully just on the downhills - and running Green vs. an also recovering Magnus, and an always fast Jenni was too tempting, so I was off!

Orienteering race 42:15 [4] 6.99 km (6:03 / km) +300m 4:59 / km
shoes: O-Icebug Sisu 10.5

Great to be able to race an orienteering course again, 3 weeks after the heaviest-swelling ankle injury I've ever had.

Technically, it was a great run. The really open woods were excellent for seeing the terrain forms far ahead - shapes of re-entrants were esp. helpful. Two biggest errors were a 10 sec. out and back (20 sec penalty) where I'd cut though the woods to a trail when I'd originally planned to go around, and I didn't compensate for how little I'd have to stay on that trail, and another leg actually perhaps 2 in a row) near the end where I hadn't realized how high up a re-entrant a control was, and I came in too low.

Physically, tape was good to provide stability and confidence, but I hadn't taped tight enough (or otherwise wasn't ready) to run downhills hard. Hard running on rooty trails was almost full speed, if nerve-wracking to watch so close, as were all uphills and most flats in the forest. Downhills in the forest were very tentative, with time lost to carefully small-stepping the way down, more slowly the steeper it was. And the more deadfall-strewn flats and side hills were also tentative, fearing a bad landing on the far side of something - though Spring conditons of good ground visibility helped. I'm clearly still away from the foolhardy confidence needed. We'll try stronger taping next weekend (plus another week of strengthening...)

Running 27:17 intensity: (25:50 @1) + (1:27 @2) 2.5 km (10:55 / km)
shoes: R-NB 461 Black # 2

Following Oriana on White, where she moved along fairly well, but unfortunately skipped # 3. (37:xx for 1.9km, but so windy trails that AJ's win was 24 min.)

Green - Splits

Saturday Mar 17, 2012 #

Running 1:03:00 intensity: (14:00 @1) + (49:00 @2) 9.0 km (7:00 / km) +300m 6:00 / km
shoes: R-NB 461 Black # 2

VF Misery & Joy, then over to the row-home fire with the kids. First time I can recall ever watching firefighters battle a house fire live...

Friday Mar 16, 2012 #

Running 38:00 intensity: (35:00 @2) + (3:00 @3) 6.0 km (6:20 / km) +70m 5:59 / km
shoes: R-NB 461 Black # 2

3 minutes of figure 8 loops for the ankle, in an otherwise easy bit of running

Running tempo 6:03 [4] 1.0 mi (6:03 / mi)
shoes: R-NB 461 Black # 2

1 mile competition with the kids. Gave AJ, Remi & Manish a 2 minute head start, and Oriana & Lucas a 4 minute head start.

Beat them all, and I shouldn't have beaten Manish & AJ at least, if they hadn't be slacking and talking until they noticed how quickly I was gaining on them.

Manish ran an 8:10 (chased me well after i passed him with 300m to go), AJ & Remi 9-something. Lucas 11-something, Oriana 12-something.

Running 18 [3] 0.1 km (3:00 / km)
shoes: R-NB 461 Black # 2

100m dash - Manish & Remi were up for this a few minutes after their mile, so I raced them, pushing just hard enough to finish a step ahead of Manish. Remi was a second behind. 18.52

Running 7:00 [3] 1.0 km (7:00 / km)
shoes: R-NB 461 Black # 2

zig-zaggy run back home

Thursday Mar 15, 2012 #

Running 1:28:25 [2] 14.12 km (6:16 / km) +394m 5:30 / km
shoes: R-NB 461 Black # 2

Covering the 3-4km circle 1/8th between E and SE - even with most of it already covered, and me driving to the start, it took this long... With Tom for the most adventurous backyard crossing (lots of signs in a semi-secluded canyon in a suburban area.)

Ankle taped, but was fine, despite plenty of hills. Tom was really sore/achy by the end, I was just starting to get sore

Running 14:24 intensity: (6:13 @1) + (7:54 @2) + (17 @3) 1.4 km (10:17 / km) +40m 9:00 / km

Loops w/Aj and some tag w/Multi

Running 7:00 [1] 0.8 km (8:45 / km)
shoes: R-NB 461 Black # 2

Tag w/Oriana

Strength 3:00 [1]

100e ankle twists w/balance (foot/ankle)
10e standing eccentric hip flexor drops (hip flexor)
10e eccentric bridge hamstring drops (hamstrings)

1 day in a row of these 3 strengthening areas

Wednesday Mar 14, 2012 #

Running 1:23:11 intensity: (59:35 @2) + (15:07 @3) + (6:45 @4) + (1:44 @5) 13.25 km (6:17 / km) +395m 5:28 / km
shoes: R-NB 461 Black # 2

Hilly loop w/Magnus & Jenni, who were moving well (my L3 pace up hills, and still talking...), then to Wilson Park for 2x3 minutes of figure 8's around the basketball free-throw circles - seems a very good workout for the ankle and was able to push pretty hard by the end, and then a 3:05 800m that was surprisingly hard cardio work (ankle was fine...) I've apparently lost some fitness.

Ankle was taped

Tuesday Mar 13, 2012 #

Running 1:00:21 intensity: (24:21 @1) + (36:00 @2) 9.06 km (6:40 / km) +100m 6:19 / km
shoes: R-NB 461 Black # 2

Noon run (23 min, 3.74km) alone (long run scratched as I spent all morning catching up on AP log entries instead of running...)

3pm run w/AJ to VFMS track where he/we did ~5x100, and 2x200 mixed w/other stuff - getting joined by the VFMS 7th/8th grade track team at the end - apparently VFMS track is 3-4(:30) pm M-Fr. until the Valley Forge Relays (attended several times by Karen Williams just a few years ago... ;) on May 18th.

Then some 7pm running with Oriana, 1km in 8 minutes on grass, then chasing her on a scooter for a bit.

Strength 3:00 [1]

2x The set of 100 R-ankle rotations, balance on L-foot, 1x the opposite. Did the same thing 2 days ago, 1 each side....

Note

Ankle rehab plan.
-- Every day do the standing balance x100 twists. Move to doing so on wobble pad when capable (1-3 weeks?) and transition to x50 + the cup move version.
-- During every day's run, tape the ankle (front x1 and top x2, and double+ if going in terrain) to allow bumpier terrain choices, and add in some range-of-motion, then-strength zig-zags on flat to rougher terrain, as ankle permits.

Monday Mar 12, 2012 #

Running intervals 1:09:30 intensity: (51:30 @2) + (18:00 @4) 11.7 km (5:56 / km) +250m 5:22 / km
shoes: R-NB 461 Black # 2

To RiteAid and back, then taped ankle, the to VF park to repeatedly do a paved+trail run loop on the S-side of Mt. Joy. Ran up on the mostly paved part, at L4 pace, then down on the trail. Happy to reach L4 pace on pavement (at least uphill - flat may be harder due to higher impact - certainly downhill wouldn't be easy). L4-uphill, L2-downhill is currently plausible for pavement and easy trails. Still a ways from L4-orienteering... strength restoration, and low-pain range of motion are both still needed.

Unfortunately, the R-hip-flexor, which had been pain-free through most of this, reminded me during this L4 effort that it's not fully healed either.

Sunday Mar 11, 2012 #

Event: DVOA French Creek State Park West
 

Running 35:00 intensity: (15:00 @1) + (20:00 @2) 3.8 km (9:13 / km) +80m 8:20 / km
shoes: O-Icebug Sisu 10.5

R-Ankle-taped shadow jog behind AJ, who had a solid (winning of ~22 folks) Yellow run on his first orienteering race of the season. He was still wishing he hadn't made the 5-6 minutes of mistakes (biggest being 1:30), as a good orienteering should. :)

Ankle held up okay, but twice 'ouch' on rocks. No setback damage though.

Running 1:00:07 [2] 8.07 km (7:27 / km) +150m 6:49 / km
shoes: O-Icebug Sisu 10.5

With my ankle all taped up, a beautiful day, and others happy out in the woods, I did a trail run on the Horseshoe trail from Scott's run lake out to a western bend of the Horseshoe trail, extending the portion of the trail I've run on at some point from the Valley Forge Park start, through the west end of the Scott's run lake dam.

Had to slow a bit in the rockier areas, but more or less maintained L2 effort on this trail run

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 

Running 56:49 intensity: (53:00 @2) + (3:49 @3) 9.36 km (6:04 / km) +180m 5:32 / km
shoes: R-NB 461 Black # 2

A careful Mt. Joy, then Valley Creek run w/Magnus. Nervous, but no twist, I think I should tape R-ankle when trail running for a few weeks...

Friday Mar 9, 2012 #

Running 28:45 intensity: (6:45 @1) + (20:00 @2) + (2:00 @3) 5.13 km (5:36 / km)

After a 6:25 1st km warm up period, rest of splits were 5:20-5:50 - ankle is getting to the point where it's almost not limiting to L2 speed, on pavement. L4 in the forest (race pace orienteering) is likely still a ways away though - upcoming ankle recovery goals:

3/23 - Jr. Training - able to jog around and train jr's (L2 in forest)
4/13 - US TT - L4/5 in forest needed

Seems plausible, if I keep working on rehab, and don't re-injure. I bought 16 rolls of sports tape 3/12 to help prevent re-injury :)

Thursday Mar 8, 2012 #

Running 22:00 [2] 3.4 km (6:28 / km)
shoes: R-NB 461 Black

Back home after CA travel, jogging out to find the family walking back from Wilson Park on a ~60 degree early March day (ave. high is 46). Then a loop with AJ.

Wednesday Mar 7, 2012 #

Running 20:47 intensity: (5:00 @1) + (15:47 @2) 3.33 km (6:14 / km) +5m 6:12 / km
shoes: R-NB 461 Black # 2

Late evening run near the hotel (back and forth 150m under street lights.. ) after visiting Jorian & family.

Ankle continues to improve, getting to the point where it still hurts as I run, but I'm almost limp free, and a broke the 6min/km barrier on my fastest km... :)

Tuesday Mar 6, 2012 #

Running 38:00 intensity: (16:45 @1) + (21:15 @2) 5.85 km (6:30 / km)
shoes: R-NB 461 Black # 2

Late eve. post-work run started SE then looping to Lawrence, around the train tracks and past the high school. Yet another post injury 1km PR of 6:22 for 1km, mid run.

Monday Mar 5, 2012 #

Running 23:57 [1] 3.56 km (6:44 / km) +5m 6:41 / km
shoes: R-NB 461 Black # 2

Evening run after work in CA, around the parking lot. Set a post-injury 1km PR of 6:38, while limping less.

Sunday Mar 4, 2012 #

Event: DVOA Ft. Washington
 

Running 20:50 intensity: (9:30 @1) + (11:20 @2) 2.48 km (8:24 / km) +40m 7:46 / km
shoes: R-NB 461 Black

Shadowing Oriana on White w/AJ (who was feeling unwell). Oriana did great at the orienteering - no mistakes - just a few hesitations and areas where she could've picked a 10-15 second straighter route - I got a much better ankle-jog/workout on more uneven ground than since the injury began, and did okay.

Running 14:00 [1] 1.8 km (7:47 / km) +15m 7:28 / km
shoes: R-NB 461 Black # 2

Topping up my earlier running/walking with Oriana to be notably over 20 minutes today.

Saturday Mar 3, 2012 #

Running 28:27 [1] 3.58 km (7:57 / km) +60m 7:20 / km
shoes: R-NB 461 Black # 2

Evening run back home. Short + t-shirt + 50 deg. a bit chilly at slow pace - though weather still wonderfully warm for March. Working hard semi-successfully to limp less.

Friday Mar 2, 2012 #

Running 33:21 [1] 4.46 km (7:29 / km) +40m 7:09 / km
shoes: R-NB 461 Black # 2

Thursday Mar 1, 2012 #

Running 47:16 intensity: (46:16 @1) + (1:00 @2) 6.71 km (7:03 / km) +40m 6:50 / km
shoes: R-NB 461 Black # 2

With Angelica, early AM run. I had to push-limp to keep up :)

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