Training Log Archive: WyattIn the 7 days ending Sep 28, 2008:
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Sunday Sep 28, 2008 #
Orienteering 20:00 [1] 3.0 km (6:40 / km)
Est. total running part while taking AJ & Oriana (separately) on White. Probably walked 2 hours in addition to this. The ankle wasn't great, but was suprisingly not too bad given the amount of effort and how bad it was the night before. It definitely wasn't up for the NAOC Long though. I still have hope it will heal enough to run the Highlander next weekend, although that'll be a real test of endurance for it.
Saturday Sep 27, 2008 #
Running warm up/down 10:00 [1] 1.3 km (7:42 / km)
shoes: O-VJ Integrator Spikes
3 advil the night before and morning of, some DT massage, and pain relieving tape, and the lower shin muscle was still unhappy walking. The warmup was awful, with me getting to 7min/km only after 10 minutes of 8min/km warmup. On a road. Not a good sign at all.
Orienteering race 48:55 7.01 km (6:59 / km) +140m 6:21 / km
ahr:161 max:172 shoes: O-VJ Integrator Spikes
Very bad run from the perspective of my foot, but very clean navigation landed me in 15th.
Learned pretty quick that landing on my left foot would have to always be toe-first if I was going to finish the course, which meant that downhills were very limpy as I had to land my left foot next to the right and only go forward with the right. Skipping downhill if you will. Not really effective.
Saw Will, then Brian go by, hanging with Will for 3.5 controls, plus one glimpse later, but Brian for only about 2 half legs (that was later when my foot was worse.)
That afternoon was pretty bad - really slow walking from parking to dinner for example, but (as of 3 days later) this seems to be healing like most of my ankle injuries do - pretty fast, esp. if I run on it.
Learned pretty quick that landing on my left foot would have to always be toe-first if I was going to finish the course, which meant that downhills were very limpy as I had to land my left foot next to the right and only go forward with the right. Skipping downhill if you will. Not really effective.
Saw Will, then Brian go by, hanging with Will for 3.5 controls, plus one glimpse later, but Brian for only about 2 half legs (that was later when my foot was worse.)
That afternoon was pretty bad - really slow walking from parking to dinner for example, but (as of 3 days later) this seems to be healing like most of my ankle injuries do - pretty fast, esp. if I run on it.
Friday Sep 26, 2008 #
Event: North American Championships
Running warm up/down 6:10 [1] 0.88 km (7:00 / km) +20m 6:18 / km
ahr:109 max:143 shoes: O-VJ Integrator Spikes
Not a great warmup. Great spectating though.
Orienteering race 11:07 2.38 km (4:40 / km) +10m 4:34 / km
ahr:171 max:181 shoes: O-VJ Integrator Spikes
Put the hammer down on this short Sprint and it worked. Started 50 seconds after Sam, who'd beaten me in a Sprint 2 weeks ago, and thus had extra incentive to reel her in. Then, at control 1, a teenager who'd overshot came back and punched it right after me. He then tried to pass me to 2, then to 3, then to 4, and I fought him off. Caught hold of Sam on the way to 6, passed her at 8, then had to work to fight her off all the way to the finish. 3rd in North America. Unfortuantely, this was just the 1st half, and my Sprint Series points didn't afford me a good start placement in the 2nd half.
Had a 5 sec. route error on 3, 12sec route (swerved right at start) on 5, and 10 more sec on 8, so almost 30 seconds from perfect, but was moving okay nonetheless.
Had a 5 sec. route error on 3, 12sec route (swerved right at start) on 5, and 10 more sec on 8, so almost 30 seconds from perfect, but was moving okay nonetheless.
Orienteering race 20:07 3.99 km (5:03 / km) +49m 4:45 / km
ahr:174 max:181 shoes: O-VJ Integrator Spikes
2nd stage. Not quite as clean, not quite as fast (although HR was just as high), and little nearby pressure to move as consistently fast. Looking closer, WinSplits suggests I only lost about 10 seconds on 22, which I thought at the the time was 30-40 seconds. Quite flustering nonetheless.
Maybe I pushed too hard in the 1st Sprint not leaving enough gas for the 2nd? Not sure. Ended up 11th overall. Not bad.
My left lower-shin/upper-front-ankle muscle began to hurt as I was braking into controls near the end of this run. It got a lot worse than afternoon and evening and I tried to massage and stretch it out.
Maybe I pushed too hard in the 1st Sprint not leaving enough gas for the 2nd? Not sure. Ended up 11th overall. Not bad.
My left lower-shin/upper-front-ankle muscle began to hurt as I was braking into controls near the end of this run. It got a lot worse than afternoon and evening and I tried to massage and stretch it out.
Thursday Sep 25, 2008 #
Running 43:51 7.39 km (5:56 / km) +88m 5:36 / km
ahr:134 max:147 shoes: R-NB 891's
Was planning on a 20 minute loop taper, but bumped into Chuck Crabb at the turnaround point so kept going to talk to him for a few minutes. He's apparently had hamstring issues so has given up orienteering, but is back to running okay - up to ~35 miles/week vs. 11/week 2 years ago. And he recently ran a 17:20 5k, at 50-something, so he's doing all right.
Apparently this is the week to bump into fast people. :)
Apparently this is the week to bump into fast people. :)
Wednesday Sep 24, 2008 #
Running 29:24 4.76 km (6:11 / km) +44m 5:54 / km
ahr:128 max:139 shoes: R-NB 891's
Short tapering loop, w/Winona map.
Tuesday Sep 23, 2008 #
Running (Trails, pavement) 35:56 6.21 km (5:47 / km)
shoes: R-NB 891's
Ran with Doreen McCoubrie, ~80 minute winner of the Philly Distance Run (1/2 marathon) women's master division 2 days ago ($1000 prize)...
Ran with her, by accident, on a trail in VF park... - Angelica & I were out for an easy pre-NAOC run, and Angelica recognized Doreen, said 'hi' and we turned ran together for a few miles as Doreen was on a light recovery run (~13 miles @ 8 minute pace...) I feel like I just met a celebrity - running with a 46 year old woman who could probably beat all but a few of the Women's WOC competitors in a 1/2 marathon trail run...
Foot continues to improve - a little odd feeling today and slightly limpy still, but okay around the house in barefeet.
Ran with her, by accident, on a trail in VF park... - Angelica & I were out for an easy pre-NAOC run, and Angelica recognized Doreen, said 'hi' and we turned ran together for a few miles as Doreen was on a light recovery run (~13 miles @ 8 minute pace...) I feel like I just met a celebrity - running with a 46 year old woman who could probably beat all but a few of the Women's WOC competitors in a 1/2 marathon trail run...
Foot continues to improve - a little odd feeling today and slightly limpy still, but okay around the house in barefeet.
Monday Sep 22, 2008 #
Running 1:31:38 [2] 14.59 km (6:17 / km) +170m 5:56 / km
ahr:134 max:149 shoes: R-NB 891's
Moved my long run to Monday in respect of NAOCs. Foot a bit sore before & during run, but better after - walking around Mon. eve. was a little limpy, but noticably less sore than previous days.
Felt quite sluggish.
Felt quite sluggish.