Training Log Archive: Wyatt

Very technical course at FCE.
2nd by nearly 3 minutes to a little-recent-training Sergei Zhyk, who ran in running shoes...
Looking at my run with a fine tooth comb, I think I lost 7:55, almost all of which was due to rough map reading instead of good compass work. When I did well, I was compass and pacing from feature to feature on attacks. When I did poorly, it was because I was rough compassing a leg.

E.g. lost 30 seconds when branching right to the 1st control and missing the 2nd trail because I turned 'about the right amount' instead of compassing.
1-2 lost 1 minute due to too rough compass at start which put me through too much rock, then I was hesitant at the end not knowing if I really was on the right creek. 2-3 I read the wrong hill slope change instead of following my compass more solidly. 3-4 I overshot left and had to loop back. I was following my compass better here, but 800m is too far to go on a compass w/o a reset - I should've been picking off features along the way - instead of looking for very-large-scale slope changes. My contour plan was aim to the right of the saddle. But the saddle was flat (no non-form-line contours in it) for a 100x200m area - way to big for the precise nav. needed. 5-6 I didn't follow the compass hard enough downhill and ended up losing 1:30+ in too-much-rock...

All that said, it was pretty fun running and figuring out the map. I've just got to get my French Creek compass-focus on a little more tightly before the start next time...

GPS dist. was 8.5, climb was 250m. Physically I didn't move well. I think I'm wimpy in the rain, it was 1pm (too long after breakfast), I was possibly a little bit sick (Oriana was sick with something I may have had a touch of) and yesterday's race probably took a little edge off my pace. If I could run this the first time in 50, or go back and run this in 45 I'd be pretty happy. Yet I've still got a ways to go. I suspect that were this a WOC qualifier, I'd have to run it in close to 40 to have a chance of A-finalling. And the way TG's running this WOC, he'd probably run have this Red in as little is 33-35 minutes...

Maybe I'll try a rerun this Fall after dropping Oriana at school.

C • FCE 1

3 minute warmup, 1 minute cooldown. Slacker.

Event: WOC 2007
 

Refreshingly cool morning. Ran a mostly flat, 60% paved, 40% grass 5k race and had three PRs. Highest place ever in a running race (I won), 18:28 for 5k, and that was my best ever VO2 score at any distance. Nice morning.

I didn't eat too much - just 1 oatmeal bag and some fruit about 2 hours before the start. Got there in plenty of time to warm up easy for 15 minutes. Enjoyed the cool weather.

I've still got a ways to go though. I'm not only well off WOC pace (per other comment), I'm also 29th APer in 5k's thus far this year, per http://www.attackpoint.org/runperf.jsp

Warm evening & I decided that since I was planning a 5k the next morning, that I'd bag the hill intervals. Training is getting a bit off plan...

My 2nd Wednesday run was in the wee hours of Thursday morning. This plus the R-IT work seem to really help my R-IT & hip & knee relax (or at least soak in some endorphin...)

110 R-Clock-Squats (spacing out cuz it's 1 am, but somehow kept count even though I wasn't doing it entirely consciously - pace-counting training at work...)

R-calf getting better (it was sore since the 1/2 marathon) and R-IT/knee feeling better too. Neither quite 100% though.

Cut my planned 2 hour run short because my R-IT was really sore. I've failed to do much IT DT & clock-squats yesterday and Sunday, which is presumably related. Esp. after yesterday's run got pretty sore and no-DT I should've known I had this coming. Max HR came at a fairly slow point in the run as I had to dance & stare down a jumping, barking dog....

Babysitter arrived too late for me to do intervals, which isn't all bad as I'm not well recovered from the 1/2 marathon, and my R-IT is bad enough. So I ran 80 easyish starting with a baby jogger for 15 minutes and then park trails. Non-mowing of the fields is getting awfully bad, with some of the large fields getting sizable blackberry patches in them.

& Pineapple & R-IT stretch. Good news is the R-IT was sore during today's run - but the inside of the R-knee was 95% fine. I can work the IT w/the DT pineapple, so that's good news it hurts.

Angelica's loop, more or less. A bit more forest diagonal entering & leaving Mt. Joy, and took Wilson Rd. on the way back.