Training Log Archive: ebuckleyIn the 30 days ending Jun 30, 2006:
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Friday Jun 30, 2006 #
Running (Mix) 39:00 [2]
weight:179lbs
Lunchtime recovery run - still working out the junk in the legs from Tuesday & Wednesday. A bit long for a recovery run; though most coaches are OK with up to 45 minutes, I usually keep them closer to half an hour. Pace was very slow and ran mostly on grass.
Thursday Jun 29, 2006 #
Running (Road) 35:00 [2]
weight:178lbs
Very easy recovery run after dinner.
Wednesday Jun 28, 2006 #
Running (Road) 51:00 [2]
weight:179lbs
Longish warmup (30 min) with David and then re-running the course easy afterwards.
Running race (Road) 14:55 [5] 2.5 mi (5:58 / mi) +30m 5:45 / mi
Forest Park Pace Run. Ran it as a race to get a baseline on fitness. I'm not sure it served that function as the course had a fairly substantial hill and it was hot. I'm not sure how much those factors affected my time. I expect it was around 20 seconds slower than what I'd run on a flat course. If so, my fitness is about what I expected.
Still a good run and fun to put in an effort worthy of a running race. I haven't done that in quite a while. For a moment, I thought I was actually going to be first across the line as I was leading up the hill, but the two high school kids right behind me decided that getting beat by an old guy wasn't cool so they put in a good kick to get by me.
David ran it as a training run, but since he's been ducking competition all year, I'm taking the death match point. He leads 2-1.
Still a good run and fun to put in an effort worthy of a running race. I haven't done that in quite a while. For a moment, I thought I was actually going to be first across the line as I was leading up the hill, but the two high school kids right behind me decided that getting beat by an old guy wasn't cool so they put in a good kick to get by me.
David ran it as a training run, but since he's been ducking competition all year, I'm taking the death match point. He leads 2-1.
Tuesday Jun 27, 2006 #
Running (Track) 52:00 [4]
weight:179lbs
2x(800@3:00, 400@86, 200@40, 100@18) all 400R.
At lunchtime with Jeff. Kept taking things out too fast, but adjusted well enough that nothing was way off (except the last 100, which I ran in 15 just because it was fun to do so). I'm wondering if I'm on the wrong schedule. The last few track workouts have been a struggle to keep things slow enough. I've just been assuming that my fitness hasn't changed much since last summer, but confirming that with a time trial might not be a bad idea. Maybe I'll run the pace run tomorrow night in leiu of repeats.
At lunchtime with Jeff. Kept taking things out too fast, but adjusted well enough that nothing was way off (except the last 100, which I ran in 15 just because it was fun to do so). I'm wondering if I'm on the wrong schedule. The last few track workouts have been a struggle to keep things slow enough. I've just been assuming that my fitness hasn't changed much since last summer, but confirming that with a time trial might not be a bad idea. Maybe I'll run the pace run tomorrow night in leiu of repeats.
Monday Jun 26, 2006 #
Running (Road) 40:00 [2]
weight:180lbs
Easy lunchtime run with Jeff.
Cycling (Road) 1:42:00 [2]
Original plan was to ride Lost Valley on the mountain bike. It would have been a very fine night for that, too. But, I have to work tonight so I decided an hour of sleep was far preferable to an hour of driving to and from a workout. So, I settled for the Tour of Flanders loop on the road bike.
Sunday Jun 25, 2006 #
Note
weight:179lbs
No elevated HR work. Did spend a few hours removing my neighbor's tree from my yard (and also helping them clean up the mess in their own yard). When it fell over, it took out a couple of my smaller trees as well. At least they were really nice about it and are going to pay to grind and haul all the small branches away. Wound up with a lot of firewood, but that doesn't help me any since we don't have a fireplace in the new house.
Saturday Jun 24, 2006 #
Note
Goomna
Orienteering race (Mix) 1:01:00 [3] **
6c weight:179lbs
Goomna Loop 1 (The whole race was Motala Format). Mostly streets with a little off-road navigation thrown in. Finished the loop with a pretty good lead over the other group C teams.
Orienteering race (Bearing & pace) 17:00 [2]
6c
Yes, you read that right - orienteering with no map. This was thrown in as a "Special Challenge" at the fifth control of the first loop. We were given distance and bearing to each control. The controls weren't too far apart (longest leg was 200m) so we just ran to the general vicinity and then started hunting around for these tiny little stakes.
Running race (Road) 42:00 [3]
Loop 2: running to the boats and back at the end of the loop.
Paddling race (Canoe) 51:00 [3] **
6c
In the back with Doug up front and Amy in the middle. Amy couldn't paddle too well because we didn't have a sling seat we didn't want to kill her knees for all the biking to come. Still made decent time. Nav was harder than you'd expect for a lake, but still fairly easy.
Running race (Trail) 51:00 [3] **
2c
Still loop 2, an out and back trail run along the lake. Would have been faster to not read the map as one of the two controls was placed 100m too far down the trail, so we wasted about 5 minutes looking for it. Still a decent run. Saw other teams on the way back and figured we were about 15 minutes up in the C group.
Cycling race (Road) 50:00 [3] *
4c
Loop 3. Mountain bikes on roads. We were making good time. Watched the sky get darker and darker.
Cycling (Trail) 40:00 [3] *
1c
Still loop 3. Singletrack section. None of the trails were on the map, so we made lots of wrong turns until we finaly got on the trail that ran along the lake. Caught several of the B group teams which means we were a whole loop up on them. A ferocious storm broke out and the race had to be called because the A group teams were on the lake. They ended up just splitting the prizes among the three teams that were leading their groups at the time, so we shared the "win" with Thoughtprocess.net (David's team, leading the B group) and the A group leaders.
After the race we looked over the maps and couldn't really tell who was ahead at the time of the cancellation. I think they would have got us because the storm would kill our speed on the remaining singletrack, but it would have been pretty close.
After the race we looked over the maps and couldn't really tell who was ahead at the time of the cancellation. I think they would have got us because the storm would kill our speed on the remaining singletrack, but it would have been pretty close.
Cycling (Road) 59:00 [2]
After holing up in somebody's garage while the storm passed, we rode back to the finish. Some of the roads were over a foot deep in water, which was kinda fun to ride through.
Friday Jun 23, 2006 #
Running (Road) 40:00 [2]
weight:180lbs
Easy lunchtime run with Jeff.
Thursday Jun 22, 2006 #
Running (Road) 31:00 [2]
weight:179lbs
Easy lunchtime run.
Wednesday Jun 21, 2006 #
Running (Track) 1:05:00 [4]
10x400@88 200R. Includes jog over to the track the long way and back.
Back in St. Louis. The seasonal heat and humidity was a bit of a jolt after the cooler temps of the last two days in the Northeast. Didn't really feel like running at all after so much driving (even longer on the way back because we were towing a trailer). Finally got out the door at 10:30PM.
Felt crappy during the shuffle over, but after two intervals on intended pace (90), I inadvertantly ran an 86.5. Despite trying to back off, everything else came in between 87 and 88. Guess I just needed to wake up a bit.
Back in St. Louis. The seasonal heat and humidity was a bit of a jolt after the cooler temps of the last two days in the Northeast. Didn't really feel like running at all after so much driving (even longer on the way back because we were towing a trailer). Finally got out the door at 10:30PM.
Felt crappy during the shuffle over, but after two intervals on intended pace (90), I inadvertantly ran an 86.5. Despite trying to back off, everything else came in between 87 and 88. Guess I just needed to wake up a bit.
Tuesday Jun 20, 2006 #
Cycling (Road) 1:23:00 [3]
Fairly mellow ride before hitting the road again. I give it a 3 for the climb up Taughonnock Gorge and 15 minutes of good tempo riding near the end.
Sunday Jun 18, 2006 #
Cycling (Road) 2:46:00 [3] +1500m
Hit some of the more intersting climbs around Ithaca. Started with Elm St. up west hill. The road was melting badly, so I decided to go up Sand Bank on south hill rather than Blakeslee. The fact that I didn't bring my 26-tooth cog may have also influenced that decision. Then I did some smaller climbs on east hill including Cascadilla, Plantations, Pleasant Grove, and Renwick. Finished with the big grind back up Cliff Street to my parent's house (which isn't that interesting, but it's a good high-speed climb in contast with all the steep stuff).
Any thought that the return to the G-values of my youth had been accompanied by a return to that level of fitness was dispelled by this ride. I used to ride these hills in 42x21/23. On both Elm and Sand Bank I was running out of gear in the 39x23. Still a fun ride, but sobering.
Any thought that the return to the G-values of my youth had been accompanied by a return to that level of fitness was dispelled by this ride. I used to ride these hills in 42x21/23. On both Elm and Sand Bank I was running out of gear in the 39x23. Still a fun ride, but sobering.
Saturday Jun 17, 2006 #
Event: Hudson Valley Sprints
Running (Mix) 15:00 [2]
Warmup.
Orienteering race (Woods) 20:05 [4] **** 1.93 km (10:24 / km) +55m 9:06 / km
14c
HVO Sprint 35A. Struggled with reading the rock features a bit. No huge booms, but lots of 15-30 second errors which added up to a pretty slow time.
Orienteering race (Woods) 20:14 [4] **** 1.74 km (11:38 / km) +65m 9:48 / km
12c
HVO Sprint 35B. Made about the same number and type of mistakes, but this was arguably a more technical course, so I guess it was an improvement. Certainly was quite a bit higher up the standings.
Orienteering race (Woods) 29:05 [4] **** 2.18 km (13:20 / km) +65m 11:37 / km
18c
HVO Sprint 45. Actually ran this one pretty well. Good pace and flow. Spoiled by a catastrophic boom on #8 (probably around 8 minutes).
All in all, it was great training. Much more like the control picking sections of middle distance courses than what one normally thinks of as sprint. Just the sort of super-technical practice that you can't get in St. Louis. Courses were excellent - nice job by Mr. Fredrickson.
All in all, it was great training. Much more like the control picking sections of middle distance courses than what one normally thinks of as sprint. Just the sort of super-technical practice that you can't get in St. Louis. Courses were excellent - nice job by Mr. Fredrickson.
Friday Jun 16, 2006 #
Running (Road) 29:00 [2]
Spent the day doing family sort of things. Also drank a fair bit of wine. Went for an easy jog to loosen up after Baby-O went to sleep.
Thursday Jun 15, 2006 #
Note
Finished up the drive to Ithaca.
Wednesday Jun 14, 2006 #
Running (Track) 57:00 [4]
weight:178lbs
1600@6:10, 1200@4:30, 800@2:55, 400@73, 200@31 600R. Was a little off on the first, running 6:06. Everything else was within a second.
Track workouts are the only part of my training that I don't design myself. There are just too many people who know way more about it than me. My training plan (from Lawrence & Scheid) had this workout with the 400@80 and 200@35. Then I was poking around Fleet Feet's sight and saw that their track workout for this week was exactly the same, except for the faster reps at the end. It's been a while since I've done true speedwork, so I decided to give it a go. Tied up a bit on the 200, but otherwise it was fun.
Now I have a 14-hour car ride back to NY to help me loosen up.
Track workouts are the only part of my training that I don't design myself. There are just too many people who know way more about it than me. My training plan (from Lawrence & Scheid) had this workout with the 400@80 and 200@35. Then I was poking around Fleet Feet's sight and saw that their track workout for this week was exactly the same, except for the faster reps at the end. It's been a while since I've done true speedwork, so I decided to give it a go. Tied up a bit on the 200, but otherwise it was fun.
Now I have a 14-hour car ride back to NY to help me loosen up.
Tuesday Jun 13, 2006 #
Running (Road) 56:00 [2]
weight:178lbs
Dropped my car off at the U-Haul place to have a hitch installed and then ran back to work. Head was in a particularly good spot today. Not sure if that's a result of the low humidity, last night's online G conversation (quite inspiring!), or the fact that my legs feel fine 2 days after a 22 mile trail run. All those things help, but my guess is that the real reason is that, although today's workout isn't any different from what I've been doing, I am now in buildup which means I'm training for something, rather than just training.
Paddling (Canoe) 1:15:00 [3]
Solid tempo effort at CC Lake with Doug up front.
Monday Jun 12, 2006 #
Running (Road) 33:00 [2]
weight:177lbs
Easy lunchtime run with Jeff.
I've been thinking about concrete goals for my weight during the buildup period. Three options present themselves: 1) quit fighting it and go back to 182, 2) keep it where it is, and 3) see just how far this train goes. The last option does present some amusing scenarios. For example, what would the shock value be of showing up to North Americans lighter than either Spike or Nadim? They've traditionally had me by 20 pounds, but I've noticed both of them sliding up just a bit and they may be within reach. Of course, they might go to some lengths to prevent the embarassment of being undercut by a guy who's raced clydsedale class and in the process get faster and whip my ass - so maybe that's not such a good idea. Then again, they might whip my ass anyway.
I've been thinking about concrete goals for my weight during the buildup period. Three options present themselves: 1) quit fighting it and go back to 182, 2) keep it where it is, and 3) see just how far this train goes. The last option does present some amusing scenarios. For example, what would the shock value be of showing up to North Americans lighter than either Spike or Nadim? They've traditionally had me by 20 pounds, but I've noticed both of them sliding up just a bit and they may be within reach. Of course, they might go to some lengths to prevent the embarassment of being undercut by a guy who's raced clydsedale class and in the process get faster and whip my ass - so maybe that's not such a good idea. Then again, they might whip my ass anyway.
Sunday Jun 11, 2006 #
Running (Trail) 3:55:00 [2]
weight:178lbs
Was originally going to do 3 laps of the Lewis trail (25 miles total), but after last night's rain opted for better draining Greenrock. Slightly shorter, and a little less climb, but it always feels like a tougher run to me. Trail was in good shape except for some goopy spots in the valley through Greensfelder.
Skipped the radio tower section because I knew it would be a mess (stange that the high point on the trail always seems in the worst shape after rain). Ran the new mountain bike trails instead. They are way better than the old trails. I'll have to put Greensfelder back on the list of places to ride.
Skipped the radio tower section because I knew it would be a mess (stange that the high point on the trail always seems in the worst shape after rain). Ran the new mountain bike trails instead. They are way better than the old trails. I'll have to put Greensfelder back on the list of places to ride.
Note
That wraps up the base period for this year (longer than usual, but I just couldn't find any late spring races worth peaking for). Time to start working intensity for the 8-week buildup to the 1000-day.
Saturday Jun 10, 2006 #
Note
MO Road Cycling Championships. Well, that was the plan, anyway. But in adding the sprints next weekend, I'd booked races 5 weeks in a row, which is excessive, so I nixed this one in favor of some endurance training tomorrow.
Orienteering (Woods) 1:02:00 [3] ***
16c weight:179lbs
Two courses at West Tyson (1:10). The first was sprint-ish, but I won't call it a sprint because a) there were no markers hung so I had to slow down to confirm location and b) I wasn't moving anywhere near sprint speed in this heat. Second course was middle-ish, and I actually found some legs and ran it well.
Cycling (Trail) 1:22:00 [3]
Flint Quarry and Chubb trails. Took it as easy as one can take it, but it is the Chubb, so it's still a "3" effort. Rode up the picnic table climb from the south, so technique is back to where it should be, although I'm still a bit tentative on rock features.
Cycling (Trainer) 45:00 [2]
Adjusting a new set of road shoes. More to write on this, but I'll save it for a blog entry.
Friday Jun 9, 2006 #
Cycling (Trail) 1:34:00 [3]
weight:178lbs
With rain clouds on the radar, I took off early for lunch and zipped down to Castlewood where I rode the entire trail network. Rain started just as I was finishing up. Now I'll have to work late, but it was worth it - the trails were in fantastic shape.
The Stinging Nettle trail is currently showing it's colors, but it wasn't bad to ride. Yvonne's theory is that the leaves on the front line simply can't keep up with the traffic on the trail. Anyone daring to penetrate that paltry defense will find the reserve units more than capable of defending their turf as I found when I went too hot off a jump and landed off the trail. I did the airborne proud by fighting my way out without putting a foot down, but I sure was burning for the next five minutes or so.
The Stinging Nettle trail is currently showing it's colors, but it wasn't bad to ride. Yvonne's theory is that the leaves on the front line simply can't keep up with the traffic on the trail. Anyone daring to penetrate that paltry defense will find the reserve units more than capable of defending their turf as I found when I went too hot off a jump and landed off the trail. I did the airborne proud by fighting my way out without putting a foot down, but I sure was burning for the next five minutes or so.
Thursday Jun 8, 2006 #
Paddling (Canoe) 1:00:00 [3]
weight:177lbs
At CC Lake with Doug up front. Tracking well, but didn't seem to be moving as fast as usual.
Wednesday Jun 7, 2006 #
Running (Track) 53:00 [4]
weight:177lbs
5x800@2:58 400R at lunchtime. Time includes jogging over to track and back.
Nothing answers the question of whether something's wrong better than a threshold workout and with an unexpected drop of 2 more pounds, I figured that question better be answered sooner rather than later.
Weather was warm, but not terribly hot (high 80's) with a bit of a headwind on the backstretch. In short, the kind of conditions that don't bother you if you're going well, but do if you aren't.
Actual splits were all within 0.7 seconds of target. HR at finish was 148, 158, 164, 164, 166 and two minutes of walking after the last one dropped it to 110. So, it appears that everything is fine - maybe even better than fine since 166 is still a few beats low for I-type training - and I'm just being a big wussy now that the heat is here.
Nothing answers the question of whether something's wrong better than a threshold workout and with an unexpected drop of 2 more pounds, I figured that question better be answered sooner rather than later.
Weather was warm, but not terribly hot (high 80's) with a bit of a headwind on the backstretch. In short, the kind of conditions that don't bother you if you're going well, but do if you aren't.
Actual splits were all within 0.7 seconds of target. HR at finish was 148, 158, 164, 164, 166 and two minutes of walking after the last one dropped it to 110. So, it appears that everything is fine - maybe even better than fine since 166 is still a few beats low for I-type training - and I'm just being a big wussy now that the heat is here.
C • CC 2
Cycling (Trail) 1:38:00 [2]
Easy ride at Lost Valley. Warm day gave way to an evening of perfect riding conditions. Lost Valley is a great trail after dark. (It's OK during the day, too, but with so many other day-only trails to choose from, I usually save this one for night training.)
Tuesday Jun 6, 2006 #
Running (Mix) 1:03:00 [2]
weight:179lbs
Powerline loop at lunchtime. Was going to go further, but the legs felt off again today. As I passed the golf course, I watched a 50-ish slightly stocky woman stick one 5 feet from the pin on the par 3 9th and wondered if I wouldn't be happier playing a sport that allowed one to move through the outdoors at a more comfortable pace. Then I ran past a new C6 vette and remembered how much I used to like racing cars. It was in the midst of these negative thoughts (albiet disguised as pleasant aspirations) that I began to wonder if this latest round of lethargy is a reaction to the heat that is finally starting to build around here or an indication of something more serious.
Overtraining seems unlikely. Aside from the fact that it's just not something I struggle with, I'm not exhibiting any of the other symptoms like trouble sleeping or elevated resting HR.
Chronic dehydration is another possibility, but again, there are no other symptoms to confirm and I'm pretty good about getting enough water and electrolytes in my system.
I started thinking that maybe my body is simply not happy with the new G value. Ever since settling down to a normal 40-hour work week, my weight has wanted to be above 180. It seems more compliant this year, but it's still a struggle to keep it down.
Then I got back and, just for kicks, looked up my workouts from last summer and realized that today was actually a PR for the powerline loop (not that I've ever tried to run it fast). Maybe the running feels harder because I'm simply going faster. That would be nice.
Overtraining seems unlikely. Aside from the fact that it's just not something I struggle with, I'm not exhibiting any of the other symptoms like trouble sleeping or elevated resting HR.
Chronic dehydration is another possibility, but again, there are no other symptoms to confirm and I'm pretty good about getting enough water and electrolytes in my system.
I started thinking that maybe my body is simply not happy with the new G value. Ever since settling down to a normal 40-hour work week, my weight has wanted to be above 180. It seems more compliant this year, but it's still a struggle to keep it down.
Then I got back and, just for kicks, looked up my workouts from last summer and realized that today was actually a PR for the powerline loop (not that I've ever tried to run it fast). Maybe the running feels harder because I'm simply going faster. That would be nice.
Monday Jun 5, 2006 #
Running (Road) 42:00 [2]
weight:179lbs
Easy lunchtime run with Jeff.
Cycling (Road) 1:44:00 [3]
Had dinner in U City with Kate & Baby-O, then sent them on their way as I went over to the Big Shark team meeting. Rode back at a generally easy pace, but put a few good efforts in.
Sunday Jun 4, 2006 #
Running (Trail) 10:00 [2]
weight:180lbs
Some easy jogging around in my bike shoes prior to the start.
Paddling race (Canoe) 33:55 [4]
Conquer Castlewood canoe section with Vicki up front. Decent effort; we were second mixed team out of the water.
Cycling race (Trail) 12:00 [4]
First part of the bike section. Really felt on, despite the fact that semi-slicks weren't the best tires after the rain yesterday (I didn't realize how much Castlewood had got - my house is only 10 miles away and we didn't get any). Anyway, was shooting by the all-male teams that started ahead and had a bead on the lead mixed guy (had already passed his teammate) when a stick got caught in the derailleur and snapped it off. Bummer.
Running (Trail) 29:00 [3]
After walking my bike back to the TA, I did the run leg just to get some miles in. Vicki finished well - I think we would have been pretty competitive without the mishap. I guess we'll never know.
Cycling (Trainer) 1:30:00 [2]
Had originally planned on getting in some trail riding after the race. That probably wouldn't have been a good idea even without the problems because the trails were pretty messy by the time all the teams had been through. Rode the trainer after dinner to get some more distance.
Saturday Jun 3, 2006 #
Cycling (Road) 1:09:00 [2]
weight:180lbs
Over to Queeny and back.
Cycling race (Trail) 38:37 [3] * 8.5 km (4:33 / km) +235m 3:59 / km
15c
SLOC Bike-O at Queeny. Didn't push too hard since I wanted to have some legs for tomorrow. One bad route and one parallel error for about 2 minutes lost.
Orienteering race (Park) 11:28 [3] ** 1.6 km (7:10 / km) +40m 6:22 / km
6c
The second to last bike control was a drop and you did a sprint-style course on foot. Ran it clean at a moderate effort.
Cycling (Trail) 32:00 [2] *
5c
Control pickup.
Note
Overall a good day; peformed well and got the win. Maps. Things might have been different if David was around although Ken DeBeer was there to scalp me if I messed up. David is apparently so intimidated by the new G readings, that he has fled the country rather than race me straight up. He'll be back from Peru this week.
Friday Jun 2, 2006 #
Running (Road) 35:00 [2]
weight:181lbs
Easy lunchtime run with Jeff. Legs are still spent and it's not even that hot. Guess last weekend was harder than it seemed.
Thursday Jun 1, 2006 #
Cycling (Trainer) 1:36:00 [2]
weight:181lbs
Had Baby-O duties tonight, so had to make do with a spin on the trainer after she went to bed.