Training Log Archive: WyattIn the 7 days ending Jul 24, 2011:
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Sunday Jul 24, 2011 #
Running warm up/down 7:00 [2] 1.1 km (6:22 / km) +30m 5:36 / km
shoes: O-Icebug Sisu 10.5
Real-feel heat index of 90+, so decided on Green, so I could run hard, w/o just doing a death slog, and hopefully prevent a later Migraine (didn't work...)
Run to start. Head in cold water stream on the way helped quite a bit, but was still warm again by actual start.
Run to start. Head in cold water stream on the way helped quite a bit, but was still warm again by actual start.
Orienteering race 43:43 [4] 6.24 km (7:00 / km) +179m 6:08 / km
ahr:154 max:169 shoes: O-Icebug Sisu 10.5
Did Green, so could run a hard race despite the heat. Forgot to take Excedrin before start - should've on this hot day, and despite a trickle of 6 Excedrin after the race, I was Migrained by 5-hours after finish, incl. vomiting by 7-hours after finish. Not the worst I've had, but not fun. Anyway, back to the race itself.
Ran a normalish race pace when rocks allowed. Not too much slowing due to heat.
#2 was esp. bad. #3 was esp. good on a hard attack. Some details: http://www.attackpoint.org/raceanalysis.jsp?sts=72...
Some minor issues elsewhere, but all-in-all, my best scoring DVOA run of the year (127) pushed me up to 1st.
Newish shoes in 2nd O' race - toe-box now tight enough with new lacing. Heel blisters again though, perhaps due to somewhat loose and rubbing heel? Will need to tape heel in future with these shoes... :(
Ran a normalish race pace when rocks allowed. Not too much slowing due to heat.
#2 was esp. bad. #3 was esp. good on a hard attack. Some details: http://www.attackpoint.org/raceanalysis.jsp?sts=72...
Some minor issues elsewhere, but all-in-all, my best scoring DVOA run of the year (127) pushed me up to 1st.
Newish shoes in 2nd O' race - toe-box now tight enough with new lacing. Heel blisters again though, perhaps due to somewhat loose and rubbing heel? Will need to tape heel in future with these shoes... :(
Strength 10:00 [1]
7/20/10 set, less the DT, while lifegaurding Oriana & Emma, who spent 1.5 hours in the pool this hot afternoon. (That likely didn't help my head either, BTW.)
IT got pinchy after this, slowly worsening for 2 days (so far) and I'm not sure if was triggered by this Strength set (as there was, as often, an immediate increase in pain when doing this w/o IT pain beforehand...), or if it was the race :(
IT got pinchy after this, slowly worsening for 2 days (so far) and I'm not sure if was triggered by this Strength set (as there was, as often, an immediate increase in pain when doing this w/o IT pain beforehand...), or if it was the race :(
Saturday Jul 23, 2011 #
Running 2:06:23 [2] 21.03 km (6:01 / km) +300m 5:37 / km
slept:8.0 weight:66.7kg shoes: R-NB 461 Black
Up late, banana, Mt. Dew & water, joined fasttracks at mile 3, Pawlings @ river, lower Perk., Audubon, Fatlands trails (broke off group to do bumpy single track), back to lower Perk to get shirt I'd left, then a few gap fills in the 3.9-4.7km coverage range. With lower humidity, the ~83-91 degrees wasn't really all that bad...
Drank lots of water & Gatorade, and several rests in the 1st half (with others). Weight is after run before shower.
Right ear & lymph threaten a mild illness - not sure.
Thinking to run Green tomorrow @ French Creek due to heat..
Drank lots of water & Gatorade, and several rests in the 1st half (with others). Weight is after run before shower.
Right ear & lymph threaten a mild illness - not sure.
Thinking to run Green tomorrow @ French Creek due to heat..
Friday Jul 22, 2011 #
Running 55:45 8.55 km (6:31 / km) +316m 5:30 / km
slept:6.5 shoes: R-NB 461 Black
Hottest day of the year, so far, and 2 degrees shy of the all-time record, so instead of hill intervals, I did hill survival, starting at 7:30am. I really don't start running well that early, esp. alone... And I still got hot
Thursday Jul 21, 2011 #
Running long 1:45:23 16.85 km (6:15 / km) +385m 5:37 / km
shoes: R-NB 461 Black
Misery, S-side River trail, then back. Got uncomfortably hot by the end.
Wednesday Jul 20, 2011 #
Running intervals 47:30 9.4 km (5:03 / km)
ahr:142 max:170 shoes: R-NB 461 Black
Very hot night, and lack of rival at intervals left times & HR quite lacking. 90->85, humid, but at least sun was setting.
6x600, 200 rest; 2x200, 200 rest
2:23, 2:18, 2:18, 2:20, 2:17, 2:16, 2:15, 2:16
41, 42
6x600, 200 rest; 2x200, 200 rest
2:23, 2:18, 2:18, 2:20, 2:17, 2:16, 2:15, 2:16
41, 42
Tuesday Jul 19, 2011 #
Note
slept:6.5
No wonder I was hot. Real-feel today was revised up to 109. Currently 105, and I just finished the run...
Running 2:13:33 [3] 21.84 km (6:07 / km) +217m 5:50 / km
weight:67.1kg shoes: R-NB 461 Black
10 minutes home from Chesterbrook, then long loop. Quite slow due to heat (RF ~100 ). Bought cold gatorade 32oz @ 30 minutes in, then refilled with (warm) water at two drinking fountains, consuming 85% of that over the course of the run (5lbs). Wt. after of 148 suggests I drank enough. Really on the edge of getting over-hot, but made it.
Keeping it on mostly flat and easy trails to avoid exacerbating the foot-cut, and/or my biased, compensating form issues. Worked out - this was the last day I noticed it.
Keeping it on mostly flat and easy trails to avoid exacerbating the foot-cut, and/or my biased, compensating form issues. Worked out - this was the last day I noticed it.
Monday Jul 18, 2011 #
Note
slept:10.0
Lots of sleep the last two nights. Interestingly, I remember my dreams much more on lots of sleep. E.g. last night (after watching Zathura in the car yesterday) there was one with a bunch of Gorgons we were trying to evade by sneaking from house to house in some neighborhood with really big houses...
Anyway, I'm posting because I've noticed it's been reasonable warm recently. Rarely really hot, but never cool - e.g. high temp has been above average for this whole month, and for 53 of the last 60 days...
http://www.accuweather.com/us/pa/wayne/19080/forec...
And the forecast for the next few days is also hot, incl. real-feel of 111 for Friday.
Anyway, I'm posting because I've noticed it's been reasonable warm recently. Rarely really hot, but never cool - e.g. high temp has been above average for this whole month, and for 53 of the last 60 days...
http://www.accuweather.com/us/pa/wayne/19080/forec...
And the forecast for the next few days is also hot, incl. real-feel of 111 for Friday.
6 AM
Running 59:34 9.2 km (6:28 / km) +123m 6:04 / km
ahr:130 max:143 shoes: R-NB 461 Black
A mostly flat trail run along the Schuylkill, then home (1-way from visitor's center.) Foot-cut was mostly okay, but I think I may have been favoring parts of it, as the L-outside musculature is a bit sore. May split tomorrow's 2.5 hour long run into loops, in case it gets more sore after loop 1.