Training Log Archive: Wyatt

7:30am start (77 degrees), 8:30 finish (82 degrees...) Scouting for VF Mt. Joy again. More general scouting than last Friday (which was more control-site confirmation) - so managed to keep HR reasonable most of the time.

On a very positive note, while my R-knee was a little sore today, it was so unnoticable yesterday I forgot about it completely before, during & after yesterday's race.

Event: DVOA - French Creek West
 

Hot day at French Creek West. Was planning to run Green due to RF temp of ~93 even at 10am, but it didn't feel that bad, so I ran Red. Got a mild Migraine due to that, but killed it with 4 Excedrin & 4 Mt. Dews after ~ 2 hours - not too bad.

As for the run itself, I was first out through the ferns, so there was quite a bit of around-routing, and walking down or hopping up through the ferns (pretty think on maybe 1km of the course I ran on) so I knew would lose time there. I also lost a bunch more due to sloppiness.

#1: Ran hard on a trail going the right way, but missed a big trail going into the woods and got confused there.
#4: Ran around a bunch, afraid of the forest, apparently the forest there was okay.
#5: Way around on a trail, then missed by 7m on the way into the bag (according to my GPS) and did a 90m loop in 2 1/2 minutes circling back to the bag which was right about where I slowed down. Just didn't see it behind a tree in the ferns...
#6: Conservative around route w/20m more climb.
#7: Took overgrown trail, lost ~20 seconds.
2nd to last: Hit wall of green (unmapped) and went way around high, then had trouble on the way in. Around low (to more solid trail attack) could've been ~2 minutes better.

As expected, with as much time given away as I did on this course, and Clem running late (good fern trails) in home terrain he got me. Only about about 4-5 minutes so it could've been worse. Probably the heat slowed him a bit more than me (car thermometer said it was closer to 90 when he ran, vs. 85 when I did.)

Short warmup - didn't want to heat up too much or it would be counterproductive. No cooldown as I wanted to physically cool down as fast as possible.

C • Fern Trails v. Heat Index... 8

Red - Splits

Scouting for VF Mt. Joy event, in shorts & no shirt. Keeps the courses nicer...

8 Mt. Joy hill intervals. R-knee unhappy, but never really badly. Apparently I slacked off a bit on the first few (target was 3:40, but perhaps that was too easy) because I think I PRed (14% faster) on the 7th interval.

Was inspired by (a) some guy on his bike at the start of my loop. He'd just parked his bike right next to my start spot, and walked off a bit, so I thought I'd better be professional about my running lest I look like I'm trying to mess with his bike, and (b) I was working really hard to focus on how my legs felt, not my lungs. My legs are rarely trashed from these workouts, and since they didn't really hurt, I decided to focus on them.
1:37+2:01 = 3:38
1:41+2:01 = 3:42
1:40+2:01 = 3:41
1:42+2:02 = 3:44
1:43+1:59 = 3:42
1:45+2:02 = 3:47
1:26 + 1:44 = 3:10
1:36+1:59=3:35

VF-Joy Cannon Sign to Hilltop Lot - Splits

VF-Joy Cannon Sign to Hilltop Lot - Splits

Loops at McKaig again (after dropping kids). Saw them well into park - they probably hiked a mile or so at least. Found (and added to map) one new trail. R-knee sore, so hit it w/pineapple, etc.

Zigzags scouting for clean forest at VF. There's still some on Misery. Hope our permission allows Red to get there.

Ran 1st hour with Johnny WW, R-knee not perfect but not back until about 1:30, and then it was sore (R-IT slot, and generally achy) for the last 20 minutes. Hit it w/pineapple later and that seemed to help, but not perfectly.

My knee's been improving slowly, so I decided to see if track intervals were okay, or if maybe they were one cause of my knee issues. The R-IT got pretty sore during the run, and then the general achiness ensued later, so maybe it's a cause. Not sure I should give up on them though. I plan to skip road races still, and maybe do intervals in the fields? I do manage to push harder on the track...

Ran from home to/from the track at Conestoga HS. A reasonable ~5km warmup, with one bad section crossing under 202 at 252 on the shortest route (darn little consideration that pedestrians might ever go that way in the design of that intersection.) On the way back I crossed at Chesterbrook Blvd. Only about 300m longer and a sidewalk to cross 202...

4x1km intervals w/Valley Forge Striders, of which I was only 1 of 3, and the only one even close to my pace... Rather poor turnout.
1:28+2:12 = 3:40
(1:13 for 200 rest)
1:31+ 1:28+:42 = 3:39
(1:17)
1:31+2:14 = 3:45
(1:16)
1:24+1:26+:42 = 3:32