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Training Log Archive: Wyatt

In the 7 days ending Jul 6, 2008:

activity # timemileskm+m
  Running6 5:13:25 33.97(9:14) 54.67(5:44) 1065
  Cycling2 1:44:30 14.53(7:12) 23.38(4:28) 120
  Total7 6:57:55 48.5(8:37) 78.05(5:21) 1185
  [1-5]7 6:03:25
averages - sleep:7

» now

Sunday Jul 6, 2008 #


8PM: I fixed it. I figured out how to sit to reset the hip alignment. So I remember: Start by a symmetric kneeling, then move your butt onto the right side, so you legs are out to the left (knees bent). Put the laptop in front of you and read AP for 25 minutes.... Do this on the couch so it's comfy enough to sit like that for a while.

My R-IT is a little pinched in the knee doing that, but that is just _so_ much better.

Cycling 43:30 intensity: (23:30 @0) + (17:00 @1) + (3:00 @2) 8.8 km (4:57 / km)

2 PM. Somewhat shorter ride today. Hip nearly as sore as yesterday. Some of this distance was actually walking to test that out. Not great. My hips and foot-alignment is more symmetric, which my body isn't accustomed too. I need to get it back to the slightly-off-symmetric (normal) alignment, or so I think, to make it better.

Running 2:00 [1] 0.29 km (7:00 / km)
shoes: R-NB 891's

A little running during parts of the bike ride. Pretty sore doing this, but perhaps a little better than yesterday.

Saturday Jul 5, 2008 #

Cycling 1:01:00 intensity: (31:00 @0) + (25:00 @1) + (5:00 @2) 14.58 km (4:11 / km) +120m 4:01 / km
ahr:99 max:135

As the hip wasn't better, I thought about trying a moderate walk, but then I remembered I had a bike and tried that. Felt better biking that walking. Almost no pain seated, and only a little out of saddle. Stretching after that was good.


Unfortantely sleeping didn't just push the hip back the right way as I was wishing it would. 600mg IB at 11am. Some DT, lots of stretching. L-Hip still pretty sore just walking around now at 5pm. Some steps are only light pain, then something hurts - still can't figure out how to step w/o a risk of hurting it worse.

Friday Jul 4, 2008 #

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

Running race 40:41 [4] 10.0 km (4:04 / km) +55m 3:58 / km
shoes: R-NB 891's

So yesterday I was thinking maybe I'd run the 5k to compare with some previous times this Spring, but then Ross came by (AP) and asked me what I'm running, so as I've publicly committed to doing the more Middle-length-relevant 10k, that's what I sign up for.

Unfortunately, my left hip was out of alignment. This has happened about once a month for the past few months - I wake up and it's sore on every step. Once I went back to bed for an hour, sleeping on another side, and all was well. But I didn't have time to try that this morning. So off I went to the event anyway, with plenty of time for a warmup to try to shake off the hip thing.

I was rather shocked to see not only a very large crowd, but a pretty early very large crowd - hundreds of people milling around at 7am on July 4th a full hour before the start.

Anyway, my warmup hurts the hip so bad I have to stop and stretch for a few minutes, then repeat the cycle again, and I'm trying to decide whether to run. I've already paid my $20, so I decide I'll try to start and see what happens.

Well, it hurts, but apparently the stretching has done enough good that it doesn't get really bad, and eventually, about 15 minutes into the race it faded away. I started the race at what felt (and looked) like a pretty slow pace - HR was still in the 160's at ~10 minutes, but my GPS said I was running 3:54/km or so, which is great - goal was 39 minutes. Unfortunately, the GPS was slightly overestimating my speed - it tends to do this by a lot on rainy days and today was overcast and a little drizzly. (Or maybe the course was actually 5.05km or so, TBD...)

The temperature was only in the upper 70's, and it was overcast. Not too bad conditions for July. Unfortunately, the dew point was also in the upper 70's...

Anyway, as I come toward the end of the 1st lap (of Downingtown streets), I see from the clock that I'm not quite where I wanted to be - fortunately a little push gets me across the line in 20:00 exactly. Better than my runs a few weeks ago when I was finishing a sprint to the end of a 5k in that time.

Unfortunately, it turns out I'm a little dead here too. Not terribly, but either the heat (which is quite noticeable by then), or simply the 3rd fourth of a race hits me and I slow a bit, letting two people go by who I'd passed near the end of the 5k. Fortunately those are the last two people to either pass me, or be passed by me, but I sure feel a bunch slower and they begin to disappear far ahead (in the sea of 5k walkers we are passing.) I'm hoping to simply not be worse than 22 on the 2nd half. A little water on the head at two of the water stops seems to help a bit during that last 5k and I think I actually closed a bit of the gap in the last 4th of the race, finishing in ~40:41, a little better than I'd thought at 7k...

During the warmdown I found the leader of the 15k fighting heavy walker-traffic, and spectate-jogged toward the finish near him. He ran about 53 something, which is, I think 2 minutes slower than last year's winning time. Maybe the high dew point hurt everyone?

No pain at all from the hip in the 2nd half. But about 15 seconds after I stopped it said hello again. It's currently being fought by stretching and ibuprofen, plus some Excedrin and Mt. Dew for the head... Hopefully it'll be better tomorrow (as 'usual', although 'usually' I don't race a 10k on it when it's having a bad day.)

Taper plan is for a mix of 30-60 minute runs, mostly easy, but incl. a 5k XC race on Tuesday evening, leading up to a WOC middle race (or two, if, somehow, my 10k road pace is very close to my in-the-forest pace :) a week from Thu.

Thursday Jul 3, 2008 #

Running 21:00 [2] 4.2 km (5:00 / km) +30m 4:50 / km
shoes: R-NB 891's

Decided I should start my taper now. Or that I was tired. Or that I wanted to sleep through my alarm. (PM hours are flying home so limited opportunity to run this evening.) At least I planned to do this in the morning:

Campbell/Los Gatos creek trail

Wednesday Jul 2, 2008 #

Running 1:28:54 [2] 12.07 km (7:22 / km) +500m 6:06 / km
ahr:134 max:147 slept:7.0 shoes: R-NB 891's

Hills north of Santa Cruz. Lots of beautiful redwoods. R-leg still sore after the Sunday race (calf mostly, hamstring a bit, patellar tendon a bit...), but not too bad. Should probably wear a strap on the knee again in case it helps.

I'm behind in my training this week. This was planned as a 10 hr. week, followed by a light week next week to recover, followed by a light 1st half of the following week, until July 17th (2 weeks from tomorrow) when I'm intending to navigate & run full speed again.

Tuesday Jul 1, 2008 #

Running intervals 1:03:49 intensity: (44:49 @2) + (18:00 @4) + (1:00 @5) 11.23 km (5:41 / km) +400m 4:49 / km
ahr:146 max:169 shoes: R-NB 891's

BAOC's Tuesday Night Training hill workout. But I was the only one there. Strange.

Anyway, while dowing 6x3-minutes hard, both up and down, I noticed that for just the right downslope, I could run 3min/km for quite a while. And it was windy. I imagine at Bobby's 5k pace of 13:40, that wind resistance, and drafting really matter. I used to think that only applied to cycling...

Did 114m in 19 seconds on just the right downslope near the end. Bobby speed...

Max HR was 169 but I felt like I was pushing and there were serious hills. Either I'm a slacker alone, or my legs aren't recovered well enough from Sunday.

Running 27:00 [1] 2.7 mi (10:00 / mi) +30m 9:40 / mi
shoes: R-NB 891's

AM run. Probably pretty slow as I was reading Spin. Was I practicing my reading-while-running skills, or did I get addicted to the book. You decide...

Monday Jun 30, 2008 #

Running 50:01 [2] 9.32 km (5:22 / km) +50m 5:14 / km
ahr:137 max:149 shoes: R-NB 891's

Early AM recovery run on the Los Gatos Creek Trail. Campbell Inn to the Hwy-17-near-85 overpass, and back.

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