Training Log Archive: dave_k

didn't register for sprint (calf worry), this type of terrain is dreadful to me, continuously screwed up because of scale like bombing the first control, and the navigation by vegetation and unrunability made for a dreadful result. once again calf was fine, in the areas i could run tried to go faster, only to botch in the circle/vegetation.

same type of warmup as friday

Middle - Saturday8 Blue - Splits

warm up before race, stretched calves alot, followed by +/-10 min of walking, the about 15-20 min slow jogging. walked up hill to start 2x. calf felt good.

ran blue because stas told me to a couple weeks ago. start to 1 was uphill which i cant stand because of potential for calf blowout. so it was powerwalk, a bit of run etc. was really trying to run everything straight. no bad errors, but balter criticized me for all my small errors, stas will want to beat me, but the review is great because he sees so much intricate detail that i never even notice.......and he does it all blindfolded!!. i was somewhat conservative because i was worried about calf, but it was perfect, no pain, no tightness. i like this type of terrain; grunt and torture.

8 Blue - Splits

hinckley about 30 min easy running some in woods, about 15min walking

w/ jay from brecksville, S on riverview, E up vaugh, bike trail S to, W down boston thrills, N on riverview the W up columbia/dewey/snowville. i think somewhere about 24 miles-ish, avgMPH was 15.6

after riding, walked about 3 min, then ran 5, walk a couple ran6 min. down to oak grove crossed over to bike path because even though we've had a 7+ days of 70F temps, sun, hardly any rain the trail is still pure mud. going back uphill felt like my calf was going to go, so i walked although no pain or tightness, ran last 3-4 min when i crossed back over to trail.

from hinckley 31.2 miles avgMPH 18.8 took about 45 min to feel good. weird wind out of E, NE, SE, always seemed like headwind.

after riding, alternated walking for 2-3 min, then running 2-3 on the bridle path.. increased speed from super slow to really slow. shoes are great, calf is fine no tightness no pain. had awful cramp/sidestich on rt side, took mind off calf. sad to see the summer weather coming to an end.

in hinckley area, wnated to ride harder but too tired from yesterday just no pop in legs. 18.25 miles, avgMPH 19.0

after riding, started on bridle path in hinckley, walked one minute, ran (super slow) a minute alternating for 15 min. last segment was about 2 min, calf fine, no pain, no tightness. HOKA shoes are very different but feel great (thanks to Joe B)

C • Hope they work for you 2

avgMPH 18.0, 63 miles. great weather sunny, high 70's. from topoledges, N bit, then S on stony hill, remsen, windfall, boneta, then E on fixler, S on state, E on reimer, N on medina line W on fixler, N on state, E on ridgewood and N again on medina line to E on bath, yellow creek into valley, N on akpn to corn farm, W up everett, S on revere, W on ira, N on hametown, to ledge and up euroclimb. felt ok, just wanted to spin along.

w/ daughter, for 45 min. started at 8:30pm

i think record high temp today +/- 80. from seneca gc pkwy, barr, furnace run, up thru deer creek, algiers, N on broadview, thru monopoly developement E up sheep hill then E to barr then pkwy back to car. 14.25 miles avgMPH 19.0

from brecksville S to barlow/bike trail, thru kendall down to corn farm N on riverview up major to 303 then cut thru to rt21 because sky was black to west. very tired sluggish/fatigued, had ice cream yesterday afternoon, evening, bacon in morning followed by more ice cream. i think i gained a quarter pound. 36 miles, avgMPH 18.4. was going to ride easy but i spent probably 15 min chasing down a mtn biker, had to go 22-23mph into headwind to finally latch on, then last 30min had to light it up to beat the storm had tailwind, going N on 21 at 28-30mph was fun.

great weather continues, mid 60's, sunny. 50.5 miles, avgMPH 18.1. from handels, E to 21, N on 21 hillside-tinkers creek- up through bedford, S thru usual backstreets, S on railstotrails, down brandywine, riverview up columbia mtn rd, snowville, N on 21 to pkwy, then barr/algiers/broadview/ sheep hill/broadview and 3 loops of edgerton/pkwy/pkwy/akins waiting for daughter to finish work. Really was fried going up columbia, so backed off after that legs pretty fatigued. calf was ok, a bit of tightness going up columbia but no pain.

25.4 miles, avgMPH 19.4 still feel really really good, haven't averaged that speed in quite some time. from parkway/ridge S on state, river, up 606/kellog, E on ledge, S on state around on S,E on allard and N on medina line up euroclimb and N on state back to pkwy.

w/ daughter, actual time 60 min.

another gorgeous day sunny 70-ish. from virginia kendall lake, S then up northampton mtn rd, back down on steels corners, W up bath, revere, bath up dahmer hill, to allard then N on state around hinckley up sledding hill E on bellus to broadview, down wheatly, S on revere, E down everett, S in front of hale farm, the across valley and N on akpn with nice tailwind. not sure why but feel really good, maybe cuz i've cut down to only 1 liter of mtn dew per day. 42.1 miles, avgMPH 18.0 calf had some dull pain and tightness sporadically slowed down a bit, then would pick up speed when it felt better.

w/ daughter, actual time +/- 50 min.

beautiful day, sunny 60's. from seneca to brecksville, one loop S on riverview the E up vaughn, then olde8 to bikepath to barlow then W thru virginia kendall to peninsula W up boston mills mtn rd, black/brush/broadview back. felt very good avgMPH 18.7 miles 37.2

w/ jay. temp low 60's! south and west of hinckley. great day nice easy spin.

w/ daughter, actual playing time was 1:15. didn't run too much, calf didn't like it, no pain but didn't want to push it.

after blowing 20 bucks on some muscle balm and icy hot, then taking some naproxene and a gulp of some amish snake oil vinegar and garlic crap to prevent cramps, i wrapped my foot/ankle to keep foot from flexing and wrapped my lower calf so tight my toes were tingling, then covered it all with compression socks, walked to start which was my warmup. to 1 walked uphills, did the gimp/limp run, but i saw the clue sheet had rocks and number 132, but the map circle was a dot ditch, got really confused thinking maybe i was going to 7 instead of 1, got exactly to control and saw it was #67 so i went E to next ditch and nothing was there, then i checked maps' printed clue sheet had the #67 ditch and i realized i had picked up the clue sheet from yesterday on the start table, so i took the sheet out of my holder and set it by the bag, so that wasn't the best start. 2,3 were fine going straight and quick but calf was really distracting me. really messd up 4 pulled up way too early because the ditches/small stream/shallow reentrant just really didn't seem right, it seemed like extra "stuff" down there, actually doubled back till i saw the bag at 3 from a distance then went to control. so i was pissed off at that and ran to 5,6 straight and quick, on way to 7 calf was getting dicey so on the slight up to control i had to slow down to a walk and ram my heel down to stretch and keep weight off forefoot, to 8 was doing the gimp/limp run and was worried about it locking up so i slowed down, pulled up way too early where i thought the contol would be, it was easy leg but i lost focus and time and got pissed off and on the way to 9 added a hop to the limp up the hill quicker and navigated well and spiked control, 10, 11,12 were a bit sloppy and slow and calf was dicey again. coming into 12 from straight line saw mike minium coming up hill to control and meeting there i said "hey mike" and after reading PG's log about cheating, i wonder if PG and staff can accuse me of cheating by conversing with a competitor, mike took the high road and ignored me (i think,, i cannot confirm nor deny that he spoke to me). 13 was straight down/up and fine. to 14 went straight/slightly right and hit trail and my shin met some barb wire just before green, then hobbled along as best i could to finish. again disappointing because i sort of figured errors at 1, 4, and keeping half my attention on the dreaded calf strain would do me in....and it did, but the terrain and weather were just great.

Green Day 2 - Splits

very easy jogging and walking to warmup

given the fast terrain and not alot of climb my peabrain thought it'd be a good plan to run all legs straight. started slowish to #1 a bit right but ok, 2,3, both spiked, on way to 4 stepped in small hole all weight went sort of awkwardly onto ball of right foot and felt a sting of pain in middle of right calf. on way to 5 was freaking out because calf was getting really crampy and tight. ran right past control so lost time there, to 6 was doing a stupid gimpy limp run trying to keep heel down to avoid all out calf lockup. pulled up at first stream because i thought the dot-ditch was the stream so goofed around there for a couple minutes, 7-13 were all dead straight on doin the limp run, but i had to power walk limp the uphill parts, but i focused good on navigating. to 14 wanted to angle down a bit, and calf was really dicey and i was pissed off and ended up drifting to the bottom, then had to walk up to control. to 16 and go control as soon as i hit the slightly harder trail calf really tightend up, so i limped in as best i could. very disappointing but maybe for the best because if i could have let it rip, i'd've been running like a maniac getting lost all over the place.

after race very easy spin on the road, to try to loosen calf and didn't want to sit around for hours on end. got chased by 4 different dogs, last one i thought is was dead cause i saw him hauling ass across the yard barking, so i picked up the speed, but at the end of the yard the pecker crashed and burned in gravel driveway, so i had a great laugh at that.

Green Day 1 - Splits

after 8+ hr drive to asheboro, putzd around on roads in the model event area, easy spin to loosen up.

model event area. walked all hills, easy jog through flat sections and some of the downhills. then did course again, to different controls in different order. very easy jog.

from top-o-ledges, usual loop to remsen, S on windfall, the E on ridgewood and N on medina line, up euroclimb. felt ok, nice snappy spin, last 30min was a bit harder than i should have gone. 32 miles avgMPH 17.7 maxMPH 41.6 (on hametown wall heading N with massive tailwind).
the trash and litter along bellus from 606 to near stony hill is beyond sickening and disgusting, counted 64 corona bottles, at least twice that in ginny light cans, a winters worth of filth for all to see, the pigs that do that should be ........... well never mind

down to hinckley and back. avgMPH +/- 17.8, about 27 miles-ish. temp in upper 40's , super windy

alot of leg stuff on plate 5, and the usual other stuff