Training Log Archive: ebuckleyIn the 30 days ending Sep 30, 2006:
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Saturday Sep 30, 2006 #
Note
St. Charles Blast 5K
Paddling (Kayak) 1:18:00 [2]
weight:174lbs
Meremac from Greentree up to 141 and back. River is still really low, so the rapids were moving. 47 minutes up and 31 back.
Running (Road) 34:00 [2]
Warmup (25 minutes)/down.
Running race (Road) 18:24 [5] 5.0 km (3:41 / km)
St. Charles Blast 5K. Fun little race. Odd start time: 6:30PM. Flat course that had a whole bunch of tight turns. Was really happy with my pacing - the third mile isn't as bad as it looks because it had the tightest turns and went through the carnival area where I had to slow down for some people in the road. Decided not to kick so I'd have some legs for the hills at Tyson tomorrow. Finished 3rd overall behind two teenagers (no beating the youngsters at this distance).
Splits: 5:54, 5:53, 6:03, 0:34
Splits: 5:54, 5:53, 6:03, 0:34
Friday Sep 29, 2006 #
Note
weight:174lbs
Finally got around to updating the address on my driver's license (they might not let me vote otherwise). While I was at it, I also updated the weight, which was still listed as 210! I'm not sure if that reading was when I was on the way up (1994, peaking at 235 in 1995) or coming back down. At any rate, I boldy put down 175, even though that will be pretty tough to maintain year round.
Thursday Sep 28, 2006 #
Running (Road) 44:00 [2]
weight:175lbs
Easy lunchtime run with Jeff.
Wednesday Sep 27, 2006 #
Note
weight:174lbs
First morning reading below 175 since 1993. I didn't believe it at first so I moved the scale to a different spot and got the same value.
Not sure whether to be pleased or concerned. Normally, I gain 4 or 5 pounds of inflammation after an AR and then lose it rather quickly a few days later, so the drop of 6 pounds in 2 days is nothing new. What's different is that a) I was only up 3 pounds and b) I bailed halfway through the race, so I wasn't nearly as beat up as I usually am.
No other symptoms of concern. Resting pulse is fine (a few beats high, but I rode hard last night) and if anything, I'm over-hydrated right now. I guess I'll find out this weekend: racing at Tyson 18 hours after a 5K should make any problems quite obvious.
Not sure whether to be pleased or concerned. Normally, I gain 4 or 5 pounds of inflammation after an AR and then lose it rather quickly a few days later, so the drop of 6 pounds in 2 days is nothing new. What's different is that a) I was only up 3 pounds and b) I bailed halfway through the race, so I wasn't nearly as beat up as I usually am.
No other symptoms of concern. Resting pulse is fine (a few beats high, but I rode hard last night) and if anything, I'm over-hydrated right now. I guess I'll find out this weekend: racing at Tyson 18 hours after a 5K should make any problems quite obvious.
Running (Road) 48:00 [2]
After yesterday's inadvertantly long run, Jeff had to be much more creative in his excuse to not get branded a wimp for skipping the lunchtime run today. After indicating his doubts about my "3.5 mile loop" for today, he made it all the way to the locker room and then "discovered" that he didn't have his shoes. No doubt he chucked them out of his bag when he got it from his van. Just to spite him, I ran 6 instead of 3.5.
Orienteering (Woods) 1:57:00 [3] ***
45c
Four control picking courses at Babler (1:15) plus some jogging/walking between courses. Babler hasn't opened up yet, so it was good training for speed through light green as well. Nav was great by adventure race standards, but not where it needs to be for orienteering. No big booms, but lots of bobbles.
Tuesday Sep 26, 2006 #
Running (Road) 1:14:00 [2]
weight:177lbs
Ran with Jeff at lunch over to Stacy Park to meet Kate and Baby-O. Thought it would be around 7 miles, but it turned out to be more like 9. Good thing neither of us had a 1:00 meeting.
Cycling (Trail) 1:38:00 [3]
Two full laps of Lost Valley plus the out & back from Mt. Plutonium at night. Stiff, steady tempo. Second loop was right at 40 minutes which may be a PR for me (although I've never ridden LV full on because I only ride there at night).
Monday Sep 25, 2006 #
Running (Road) 49:00 [2]
weight:180lbs
Mason loop.
Paddling (Kayak) 1:08:00 [3]
Around CC Lake in 52 minutes and then 6 pickups.
Sunday Sep 24, 2006 #
Running (Road) 1:05:00 [2]
weight:179lbs
Easy jog round the hood.
Saturday Sep 23, 2006 #
Orienteering race (Woods) 8:13:00 [3] **
9c
Berryman Adventure, 24-hour solo division. Start was moved from midnight to 12:30 on account of the weather (which did not improve during that time, but everybody wanted to go, so the RD relented and sent us off). Intermittent thunderstorms some of which were quite violent.
Long trekking section for a race of this length. Time was split between running pretty hard on trails and fire roads, fighting through some really nasty vegetation, and looking around for control 8 which was misplaced by about 300m. That last activity transformed a 30-minute lead into a 20-minute deficit. Just before the end of the section, I caught one of the teams that passed me and they agreed it was way off, but they just got lucky and looked in that direction first.
At about 7:00AM, the worst of the storms hit and lots branches and a few whole trees started coming down. It seemed pretty crazy to be out in the woods alone in such conditions and I started thinking that maybe this solo thing wasn't such a good idea.
Long trekking section for a race of this length. Time was split between running pretty hard on trails and fire roads, fighting through some really nasty vegetation, and looking around for control 8 which was misplaced by about 300m. That last activity transformed a 30-minute lead into a 20-minute deficit. Just before the end of the section, I caught one of the teams that passed me and they agreed it was way off, but they just got lucky and looked in that direction first.
At about 7:00AM, the worst of the storms hit and lots branches and a few whole trees started coming down. It seemed pretty crazy to be out in the woods alone in such conditions and I started thinking that maybe this solo thing wasn't such a good idea.
Paddling race (Kayak) 1:51:00 [2] **
1c
Decided to bail, but the fastest way back was to paddle the next leg. Besides, why turn down a perfectly pleasant downriver paddle?
The paddle was on the aptly named Current River, which was flowing at a good clip with all the rain. The river is quite wide, so there's nothing above class I. The only challenge was trying to stay in the fast water. I scraped bottom a few times, but managed to paddle through it.
At the TA, I packed it in. The decision seemed like a good one as another front was rolling through. Things did improve later in the day, but Baby-O needs a father more than I need another Adventure Race.
The paddle was on the aptly named Current River, which was flowing at a good clip with all the rain. The river is quite wide, so there's nothing above class I. The only challenge was trying to stay in the fast water. I scraped bottom a few times, but managed to paddle through it.
At the TA, I packed it in. The decision seemed like a good one as another front was rolling through. Things did improve later in the day, but Baby-O needs a father more than I need another Adventure Race.
Friday Sep 22, 2006 #
Note
weight:177lbs
Took the whole day off work so I could sleep in a bit. Figured I wouldn't be sleeping agian until Saturday evening. Drove to race in the afternoon.
Thursday Sep 21, 2006 #
Running (Road) 44:00 [2]
weight:176lbs
Easy (even by "easy lunchtime" standards) lunchtime run with Jeff.
Wednesday Sep 20, 2006 #
Orienteering (Woods) 1:07:00 [2] **
10c weight:177lbs
Under the heading of "If I can do this, I can do anything" I went to Rockwoods Range with a USGS map and a set of 10 UTM coordinates for the permanent markers. I used the steep section of the park because generally avoid that area. Thus I couldn't just recognize the features near the controls; I had to rely on the rough map. Plotted the points on the map (6:30, not included in time) and then ran to find them. If Berryman has a fiberglass stake stuck down in a rocky pit that's not on the map, I'm ready.
Cycling (Trail) 37:00 [3]
Then I rode the new mountain bike trail both directions. It's been a while since I've ridden really fast hard pack and it took me a few minutes to get up to speed. After that, it was a blast; the trail is every bit as good as I thought it would be.
Tuesday Sep 19, 2006 #
Paddling (Kayak) 52:00 [2]
weight:177lbs
Early morning paddle on CC Lake. A bit chilly, which is a nice change.
Running (Road) 39:00 [3]
Late evening run. 49 degree temp encouraged me to run a bit faster than I should have (around 7:15/mi, which is getting into the junk mile range). Just felt so nice.
Monday Sep 18, 2006 #
Cycling (Road) 2:01:00 [2]
weight:176lbs
Easy spin after work.
Sunday Sep 17, 2006 #
Running (Road) 3:24:00 [2] 24.0 mi (8:30 / mi)
weight:177lbs
Mellow miles. Longest run on 100% roads for me since the St. Louis marathon in 1996. Most of the run was around 8:40/mi, then dropped to marathon pace (6:52) for the last three miles.
Saturday Sep 16, 2006 #
Running (Road) 55:00 [2]
weight:176lbs
Morning run with Baby-O in the jogger.
Paddling (Kayak) 1:25:00 [2]
Afternoon paddle with Doug on the Meremac using Kayak paddles. Also met Jeff and Carrie there so we paddled with them for about an hour. Then we picked up Baby-O, who seemed to like riding along in the boat.
Running (Grass) 15:00 [2]
Night warmup.
Orienteering race (Park/Night) 25:44 [4] *** 2.9 km (8:52 / km) +95m 7:37 / km
25c
SLOC Night-O at Kirkwood Park (1:3750). Baby-O was adventured-out so we didn't run this together as we had last year. Reasonably clean run. One boom for about 2 minutes and maybe another minute lost in small chunks. Ran hard in the fields, but took it easy in the woods. With David setting courses, there was no serious competition.
Friday Sep 15, 2006 #
Orienteering (Woods) 54:00 [3] ***
27c weight:177lbs
Control picking at Rockwoods Range (1:10). Slow start, then found my groove.
Map Running (Trail) 34:00 [2] ***
Ran the new mountain bike trail, staying in contact with the map (the trail hasn't been mapped yet). Realy good layout - the trail feels very linear, even though nearly 4 miles is packed into about 1/2 km^2.
Running (Road) 48:00 [2]
From the Delmar MetroLink station to Forest Park and back with Baby-O in the jogger. A big night for her: pizza, a train ride and hot air balloons. The balloon glow was great.
Thursday Sep 14, 2006 #
Cycling (Trail) 55:00 [3]
weight:176lbs
Lost Valley at night with Nish.
Orienteering (Woods/Night) 1:21:00 [2] **
10c
Then we did some night nav at Weldon Spring (USGS 1:24). Intentionally slow pace as I've found I get less accurate at my night AR pace. Was pretty clean this outing - 1 parallel error. Woods are fairly open already, but some sections were nasty.
Wednesday Sep 13, 2006 #
Running (Road) 44:37 [3] 6.4 mi (6:58 / mi)
weight:177lbs
Ran the Mason loop alone again because Jeff "forgot his stuff." That excuse became even more suspect when he followed it with, "So I guess I can eat lunch instead." Geez, you'd think the guy just did a half-ironman or something. Oh, wait...
Anyway, legs felt off until I got to Chassell in 19 minutes and realized that I was running WAY to fast. I figured the damage was already done, so I dropped the pace another 15s/mile and made it a marathon pace workout. Near the end asked myself if I could run this speed for another 20 miles and honestly felt like I could. Time will tell.
The more pertinant question is whether I'll be able to keep up with Nish on the Clark Trail this evening. Prospects are considerably worse.
Anyway, legs felt off until I got to Chassell in 19 minutes and realized that I was running WAY to fast. I figured the damage was already done, so I dropped the pace another 15s/mile and made it a marathon pace workout. Near the end asked myself if I could run this speed for another 20 miles and honestly felt like I could. Time will tell.
The more pertinant question is whether I'll be able to keep up with Nish on the Clark Trail this evening. Prospects are considerably worse.
Cycling (Trail) 2:39:00 [3]
Powerline to CC Lake where I met Doug Nishimura, then the Katy out to Weldon Spring. With Berryman coming up, we used our mountain bikes. Doug didn't wait until the run to hammer me - I had to sit on his wheel much of the way. Particularly frustrating being that I'm usually stronger than him on the bike. Came back the same way; return trip was in the dark.
Running (Trail) 59:00 [3]
Clark trail, plus the connector in from the Katy. Doug had mercy on me and we ran steady tempo.
Tuesday Sep 12, 2006 #
Running (Road) 49:00 [2]
weight:178lbs
Jeff's running out of excuses for skipping lunchtime workouts, so he trashed his hard drive and had to go to Alton to get it fixed. I ran the Mason loop alone. Legs felt surprisingly good; my normal training pace was no problem. Cool conditions probably had something to do with that.
Paddling (Kayak) 1:23:00 [3]
Another good evening paddle at CC Lake, but more in a John Steinbeck sort of way. Hard gray sky, cool enough for a paddle jacket, and a stiff breeze kicking up some pretty good chop on the lee side of the lake.
Despite the rough conditions, I got around the lake in 52 minutes. Then I went over to the channel (which is always smooth) for 6 pickups. By the time I got back it was almost completely dark, so I cracked my glow stick. There must be shelf life on those things (this one's been on my PFD all year) because it completely broke open and all the goop poured out.
Despite the rough conditions, I got around the lake in 52 minutes. Then I went over to the channel (which is always smooth) for 6 pickups. By the time I got back it was almost completely dark, so I cracked my glow stick. There must be shelf life on those things (this one's been on my PFD all year) because it completely broke open and all the goop poured out.
Monday Sep 11, 2006 #
Running (Road) 33:00 [2]
weight:177lbs
Easy jog round the hood.
Sunday Sep 10, 2006 #
Running (Road) 21:00 [2]
weight:178lbs
Warmup.
Running race (Road) 31:26 [5] 5.0 mi (6:17 / mi)
If there was any doubt that the Flat 5 was a bad day, this pretty much cleared it up. Only seven seconds slower on a very hilly course with a bike leg still to come (so no kick to the line).
Got to the turnaround in 11th at 15:20. Return trip was into the wind and a lot of people struggled. Moved up to seventh by the TA.
Got to the turnaround in 11th at 15:20. Return trip was into the wind and a lot of people struggled. Moved up to seventh by the TA.
Cycling race (Road) 58:07 [5] 22.0 mi (2:38 / mi)
Passed one guy in transition and then turned in 4th best bike split to hold 6th place (1st in age group). Decent ride on a fantastic course. Mostly small farm roads with lots of rolls, two significant climbs, and a whole bunch of turns that all seemed to have some sort of pavement deformation at the apex. Also had some straight sections where you just hammered and, of course, there was the wind. If you had a weakness, this course would find it.
Pre-riding would have been a really good idea, but I don't think I lost more than 20-30 seconds being cautious in some of the blind corners.
Time including transition (long transition area, so about 45 seconds of running and then a pretty quick change) was 90:39. Great event; fun way to finish off the "fast" part of the season.
Full report (see 9/10).
Pre-riding would have been a really good idea, but I don't think I lost more than 20-30 seconds being cautious in some of the blind corners.
Time including transition (long transition area, so about 45 seconds of running and then a pretty quick change) was 90:39. Great event; fun way to finish off the "fast" part of the season.
Full report (see 9/10).
Cycling (Road) 33:00 [2]
Warmdown. Then treated myself to a brownie.
Saturday Sep 9, 2006 #
Running (Road) 45:00 [2]
weight:178lbs
Morning run with baby-O in the jogger.
Paddling (Kayak) 1:30:00 [2]
Upstream from Greentree on the Meremac In the canoe with Doug up front. Used kayak paddles. Includes a few minutes retrieving our gear after we rolled it trying to paddle up the 141 rapids.
Friday Sep 8, 2006 #
Note
weight:176lbs
Legs get a day off today, but I still wanted to do something to keep them loose, so I walked along the levy from downtown Alton to the locks and back at lunch. Around 3.5 miles round trip.
Thursday Sep 7, 2006 #
Running (Trail) 32:00 [2]
weight:176lbs
Easy running before, between, and after courses.
I had packed my O-stuff on the off chance that Cristina would call and want to run. She didn't, so I took a long lunch and went to Lone Elk.
I had packed my O-stuff on the off chance that Cristina would call and want to run. She didn't, so I took a long lunch and went to Lone Elk.
Orienteering (Woods) 50:00 [2] ***
11c
Castlewood flood plain (1:10). Woods were fast, but loaded with spiders. I was none too accurate, although problems with the map (my first major mapping effort) didn't help matters any.
Orienteering (Woods) 25:00 [3] ***
7c
Lone Elk (1:7.5). Ran a bit harder and, unlike the first course, this one had hills. Nav was better.
Cycling (Trail) 2:06:00 [2]
weight:176lbs
Another night ride at Lost Valley plus some additional miles on the Hamburg trail. Switched to hardpack tires in anticipation of Berryman. Even at AR pressure of 70PSI, there was a definite gain in handling over the semi-slicks. Didn't seem any slower on fire roads. Slightly worse on pavement, but there won't be much (if any) of that at Berryman.
Wednesday Sep 6, 2006 #
Running (Grass) 48:00 [2]
weight:177lbs
Lunchtime recovery run. Short version of powerline loop. Despite being a bit long for a recovery run, I like this loop because all but 5 minutes of it is soft surface.
Paddling (Kayak) 1:03:00 [2]
At CC lake while the sun set and moon rose. Lake was like glass. Nicest paddle I've had since a similar evening jaunt with my father around Constitution Island Marsh (Lower Hudson R.) when I was 16.
Tuesday Sep 5, 2006 #
Cycling (Trail) 1:37:00 [2]
weight:177lbs
Night ride at Lost Valley. Actually felt cold for the first few miles. Nice night to be out. Singletrack was in great shape; must not have gotten much rain over the weekend.
Monday Sep 4, 2006 #
Running (Mix) 3:12:00 [2] 23.0 mi (8:21 / mi)
Mostly easy run. Took the powerline to CC Lake, around the north of the lake on grass, then the paved connector to the Katy. On the Katy, I met fellow Shark and local tri-stud Kristen Moore and ran with her for a while. Nice to have the company, but after a few miles at 7:30 pace I let her go her way and dropped back to my easy 8:30's. Back the way I came, except going south of the lake.
Saturday Sep 2, 2006 #
Running (Road) 1:08:00 [2]
weight:177lbs
Easy jog round the hood.
Friday Sep 1, 2006 #
Running (Trail) 2:13:00 [4]
weight:178lbs
Increasing tempo run on the Chubb trail plus a couple miles warmdown at the end.
Splits:
Lone Elk to tracks: 33:35 (easy)
to Tyson trailhead: 26:50 (solid tempo)
back to tracks: 25:02 (smokin)
back to Lone Elk: 26:42 (PR by about a minute)
Also a PR for the whole return trip (51:44) and only about a minute off for the whole trail (1:52:10).
Two tough workouts in one week is a little out of line with this being a base week, but I felt like I needed some confidence builders before embarking on a marathon prep. After next week I'll be backing the intensity way down and increasing volume substantially.
For now, I've got two great workouts in the bank and a nice relaxing weekend with some old freinds to look forward to. Life could be a lot worse than this for sure.
Splits:
Lone Elk to tracks: 33:35 (easy)
to Tyson trailhead: 26:50 (solid tempo)
back to tracks: 25:02 (smokin)
back to Lone Elk: 26:42 (PR by about a minute)
Also a PR for the whole return trip (51:44) and only about a minute off for the whole trail (1:52:10).
Two tough workouts in one week is a little out of line with this being a base week, but I felt like I needed some confidence builders before embarking on a marathon prep. After next week I'll be backing the intensity way down and increasing volume substantially.
For now, I've got two great workouts in the bank and a nice relaxing weekend with some old freinds to look forward to. Life could be a lot worse than this for sure.