Training Log Archive: WyattIn the 7 days ending May 18, 2008:
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Sunday May 18, 2008 #
Running 21:12 [2] 3.26 mi (6:30 / mi) +40m 6:16 / mi
ahr:132 max:153
Exactly the same workout as AJ (my 7 year old son) who ran the same distance and pace as me today... He's trying to run a Marathon (total over many runs) and is using Attackpoint to log the miles. He was feeling pretty good yesterday, breaking a 10 minute mile for the first time.
My calves, and to a lesser extend my lower shins, are pretty sore from yesterday's 5k. The knee is mostly fine - no ice used today although I probably could have used ice in the evening, but used Vodka and Banya instead...
My calves, and to a lesser extend my lower shins, are pretty sore from yesterday's 5k. The knee is mostly fine - no ice used today although I probably could have used ice in the evening, but used Vodka and Banya instead...
Saturday May 17, 2008 #
Running race 19:58 [4] 5.0 km (4:00 / km)
ahr:178 max:184 shoes: R-Saucony Gray
Berwyn Victory 5k run
~60m down, 40m up, so net downhill made it reasonably close to a 'flat' equivalent time
Very happy to beat 20 minutes. Still 1:30 off my PR, but given my knee injury & lack of training I thought it could be a lot worse (e.g. 21...) With this (and my ranking) I certainly think it's possible to make the WOC team next weekend, but it all depends on how clean my runs are on Sat/Sun.
The knee required 4-5 hits of ice (2-minutes or so each every hour or so) afterwards to stay quelled, but was fine the next morning.
Km splits (downhill start, rolling middle, uphill near end)
3:32, 3:46, 4:10, 4:04, 4:26
I saw 5:40 at the first mile mark, and, although it was seriously downhill it was a surprise.
http://www.attackpoint.org/runperf.jsp/user_68?all...
~60m down, 40m up, so net downhill made it reasonably close to a 'flat' equivalent time
Very happy to beat 20 minutes. Still 1:30 off my PR, but given my knee injury & lack of training I thought it could be a lot worse (e.g. 21...) With this (and my ranking) I certainly think it's possible to make the WOC team next weekend, but it all depends on how clean my runs are on Sat/Sun.
The knee required 4-5 hits of ice (2-minutes or so each every hour or so) afterwards to stay quelled, but was fine the next morning.
Km splits (downhill start, rolling middle, uphill near end)
3:32, 3:46, 4:10, 4:04, 4:26
I saw 5:40 at the first mile mark, and, although it was seriously downhill it was a surprise.
http://www.attackpoint.org/runperf.jsp/user_68?all...
Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
ahr:135 shoes: R-Saucony Gray
5 before, 5 after
Thursday May 15, 2008 #
Note
I forgot to mention I got a Lyme test on Tuesday. Said the US Team Doc. (Dasha) had recommended it... :) No results yet.
Running intervals 9:00 [4] 2.1 km (4:17 / km) +60m 3:45 / km
ahr:177 max:187 shoes: R-Saucony Gray
3x3 minute hill intervals. Actually 50 seconds uphill, then relatively flat/rolling
Running warm up/down 27:21 [2] 4.02 km (6:48 / km) +30m 6:34 / km
ahr:147 shoes: R-Saucony Gray
Wednesday May 14, 2008 #
Running (Trails) 22:03 [2] 3.17 km (6:57 / km)
ahr:140 max:151 shoes: R-Saucony Gray
GPS-mapping trails at VF Fatlands. Apparently I'm course setting there in 3.5 weeks. The trails on the map are woefully out of date. I'd like to update them, and can in OCAD 6, but the problem is the club's master copy of the map is in OCAD 8, so the chance that my edits make it onto the master map aren't great. Why is it so hard to get a copy of OCAD 8? Maybe the club-wide license thing or transfer-to-different-club-member thing is highly restricted?
Both knees are totally fine today...
Both knees are totally fine today...
C • OCAD 3
Note
Angelica ran 4x800 this evening between 3:10 and 3:13, which puts her maybe a smidge faster than me, and definitely ahead of Clem as of today. And she's complaining that she's so slow that it will be embarrassing for her to run at the Team Trials. If this were a really fast O' country, then maybe that would be true, but at this point, she's training well and doing fine, esp. vs. the locals...
Running 8:06 [2] 1.27 km (6:23 / km) +25m 5:48 / km
ahr:137 max:148 shoes: R-Saucony Gray
Dropped of the car for inspection (5 months late.)
C • slow 1
Tuesday May 13, 2008 #
Running long (grass, trails) 43:08 [2] 6.19 km (6:58 / km) +100m 6:27 / km
ahr:145 max:157 shoes: R-Saucony Gray
PM run. late yesterday PM I got some flu like head symptoms - perhaps from too much coughing, and they were nearly gone by the time I did this run.
Amazing that a 43 minute run counts as a long run at this point, but as the knees handled this well, I'll be happy with this for now, and perhaps try 50 something early next week.
I think my team trials strategy will be to try to do well in the Sprint and Middle, and really hope I don't need to count on the Long result - an event I'll be slow at, or possible DNF or even DNS at this point in my knee recovery. The good news is my ranking for the prev. 12 months is good (I should actually set up the Scoring spreadsheet and see it specifically.)
Amazing that a 43 minute run counts as a long run at this point, but as the knees handled this well, I'll be happy with this for now, and perhaps try 50 something early next week.
I think my team trials strategy will be to try to do well in the Sprint and Middle, and really hope I don't need to count on the Long result - an event I'll be slow at, or possible DNF or even DNS at this point in my knee recovery. The good news is my ranking for the prev. 12 months is good (I should actually set up the Scoring spreadsheet and see it specifically.)
Monday May 12, 2008 #
Running 22:04 [2] 3.09 km (7:08 / km) +20m 6:55 / km
ahr:129 max:143 shoes: R-Saucony Gray
GPS mapping trails at Fatlands. Knees imperfect, but not bad given the effort yesterday.