Training Log Archive: ebuckleyIn the 30 days ending Jun 30, 2008:
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Monday Jun 30, 2008 #
Cycling (Road) 56:00 [2]
If there's been a finer morning to ride into work this year, I missed it. Legs felt OK, but I'm sure that's about to change.
Cycling (Road) 1:27:00 [2]
Yup. Legs turned to stone around mid-morning. But, that's what the 60 is for and as the afternoon was every bit as fine as the morning, I just spun along easily and even added a little distance to the end of the Midland route.
Sunday Jun 29, 2008 #
Running (Road) 34:00 [2]
Warmup. Easy jog from the finish to the start with a few pickups thrown in near the end.
Running race (Road) 18:02 [5] 5.0 km (3:36 / km)
ahr:173 max:184
Webster-Kirkwood connection 5K. Solid run on a fast course made even faster by unseasonably cool temps (around 65). Pacing was good with mile splits of 5:50 (flat and slightly down), 5:47 (also slightly down), 5:51 (undulating, with slight net gain). A decent kick would have put me under 18, but when I creseted the last hill with 400m to go I was already at 184 and I just couldn't get my legs to turn over. That's what I get for neglecting track work, I suppose.
Still, it is the fastest 5K I've run since my 20's, so I'm happy enough with it.
Still, it is the fastest 5K I've run since my 20's, so I'm happy enough with it.
Running (Road) 37:00 [2]
A fairly long-ish warmdown around Webster Groves. It was just nice to be out on such a pleasant morning.
Saturday Jun 28, 2008 #
Terrain (Grass) 40:00 [2]
Easy jog on the power line. Legs felt like crap, which is normal after an off day.
Friday Jun 27, 2008 #
Note
(rest day)
Mini-taper day capped by a very fine evening on the deck.
Thursday Jun 26, 2008 #
Cycling (Road) 50:00 [3]
weight:167lbs
In to work with a bit more pressure on the pedals than usual. Not so much motivated by the desire to get in some tempo as the fact that the rather pretty sunrise also revealed a substantial front coming in. Got hit by a few spot showers, but the roads were dry by the time I hit the city limit so everything had dried off when I arrived at work.
Cycling (Road) 1:10:00 [2]
Back home via Midland.
Tuesday Jun 24, 2008 #
Cycling (Road) 59:00 [2]
In to work. Still using the 60 so I'll be recovered enough to do something quality this afternoon or tomorrow. After that I'll rest for the weekend. (Yeah, it's just a 5K, but it's a really fast course and it would be nice to post a decent time).
Monday Jun 23, 2008 #
Cycling (Road) 54:00 [2]
In to work. On the road bike.
Cycling (Road) 1:38:00 [2]
Another fine afternoon, but the legs really wanted a break and that seemed reasonable so I settled for putting around Forest Park and then heading home in the 60.
Sunday Jun 22, 2008 #
Running (Road) 39:00 [2]
Yesterday's flogging seems to have had the desired effect. Despite a G reading (166) that would indicate slight dehydration, the legs had a springiness quite atypical for 4:30AM. Being the type of manager that prefers carrots to sticks, I rewarded that attitude with a pace that was on the fast side of easy but left plenty in the tank for later if by some miracle I get payroll verified before sunset. As the corporate fitness center isn't open on Sundays, I settled for my usual maintenance loop around the hood and then drove in.
Terrain (Trail) 24:00 [2]
Seemed like we still had a lot to do, but everybody else decided we were close enough at 5:30:PM. Hey, it's only pay checks, who's gonna bitch if they're wrong? So I headed out to Rockwoods and warmed up on trails.
Orienteering (Woods) 1:37:00 [2] ***
17c
Then did an old Blue course at Rockwoods (1:15). Walked the steep climbs to prevent a repeat of yesterday's meltdown. Legs were fine, but the brain... well, let's just say that 10 hours of vetting payroll is a lousy way to prep for a task that requires concentration. Control 11 brought me reasonably close to the car and, depite hitting it cleanly (as opposed to the first 10 which were all rough), I thought about calling it a day. But, it was a nice evening and the running through the woods part was pleasant enough, so I decided to keep going.
Then a funny thing happened. I started spiking controls. I'm not talking about the "pretty close; I guess I'll call that a spike" variety either. These were the kind of legs where you wish your friends and family could be there to witness your awesomeness. Soon I was just sailing through the woods, feeling relaxed, in complete contact and remembering why I like this sport so much. It's been a really long time since I've felt that.
Then a funny thing happened. I started spiking controls. I'm not talking about the "pretty close; I guess I'll call that a spike" variety either. These were the kind of legs where you wish your friends and family could be there to witness your awesomeness. Soon I was just sailing through the woods, feeling relaxed, in complete contact and remembering why I like this sport so much. It's been a really long time since I've felt that.
Saturday Jun 21, 2008 #
Orienteering (Woods) 33:00 [2] ***
8c
Warmup.
Orienteering (Woods) 1:24:00 [3] ***
12c
Red course from last year at Cuivre River (1:15). With all the rain we've had, CR is greener than I've ever seen it. That is to say that it's still pretty runnable (except for the low areas which had LOTS of nasty stinging nettle - oh well, I needed some HTFU work anyway), but the 6-7 min/K running along the ridges wasn't going to happen, despite modest morning temps.
Ran at close to competition effort although the legs weren't doing a very good job of translating that to competition speed, particularly on the climbs. After about an hour my brain decided it had had enough too. Jogged in the last few controls.
Ran at close to competition effort although the legs weren't doing a very good job of translating that to competition speed, particularly on the climbs. After about an hour my brain decided it had had enough too. Jogged in the last few controls.
Terrain (Trail) 21:00 [2] **
Then jogged back to the car on trail.
Cycling (Road) 1:57:00 [3]
Late in the day, I decided to ride to Kirkwood to get some Toasted Chesnut coffee at Kaldi's. Took the mountain bike so I could walk around easy if I decided to do that. Turns out that Kaldi's doesn't sell Toasted Chesnut in their stores anymore. The cheerful barista offered to order some for me and it would be ready to pick up on Tuesday. That won't do me a lot of good at 5AM tomorrow morning when I have to go in to make sure that all the happy AG Edwards folks get fancy new paychecks with Wachovia written on them.
Anyway, it was a nice evening to be putting around, and on the return trip I decided to hammer the small hills just to remove any doubt as to who's running this ship after this morning's mutiny. Legs howled, but complied.
Anyway, it was a nice evening to be putting around, and on the return trip I decided to hammer the small hills just to remove any doubt as to who's running this ship after this morning's mutiny. Legs howled, but complied.
Friday Jun 20, 2008 #
Running (Road) 21:00 [2]
In to work via bus and link.
Running (Road) 1:30:00 [2]
Home from Forsythe station.
Thursday Jun 19, 2008 #
Terrain (Park) 44:00 [2]
weight:170lbs
Over to Lafayette Park at lunch and back along the tracks.
Wednesday Jun 18, 2008 #
Cycling (Road) 57:00 [2]
In to work.
Cycling (Road) 1:17:00 [2]
Back home via Page. Easy.
Tuesday Jun 17, 2008 #
Cycling (Road) 53:00 [2]
In to work.
Cycling (Road) 2:32:00 [2]
Legs felt fine riding in, but were pretty slow to get moving riding back. Finally came around after about an hour. Puttered around north county. Not sure why I thought that would be fun - traffic sucked for a good bit of the ride.
Monday Jun 16, 2008 #
Cycling (Road) 55:00 [2]
In to work in the 60.
Cycling (Road) 2:23:00 [3]
40 minutes easy spin to south city, 20 minutes of tempo on Grant's trail, 15 minutes easy, then Adams in a respectable 4:20. Followed by a few anaerobic efforts on the smaller climbs heading back home.
Sunday Jun 15, 2008 #
Terrain (Trail) 7:00 [2]
Warmup. Not enough (even though it was over 90 and plenty humid), but I ran with David and we decided that if both of us had lame warmups, there was no advantage. We certainly didn't want to lose too much fluid before starting.
Orienteering race (Woods) 1:11:00 [4] *** 7.3 km (9:44 / km) +274m 8:11 / km
12c
First decent run in quite some time. Tentative to 1, great from 2-7. Boomed 8, but not too badly, tentative to 9 and then a reasonably good finish on the little loop of 10-12. Heat was a factor, David seemed to struggle with it more and finished in a bit over 75. I was pretty happy with both my running and nav. Not at the level of last year's good runs, but certainly better than what I have been doing.
Note
I had brought my mountain bike, but I was pretty wasted at the end of the run, so I skipped it.
Saturday Jun 14, 2008 #
Running (Road) 24:00 [2]
Easy jog round the hood.
Note
Celebrated Father's Day early by heading down to the Eastern MO wineries. Our first visit to Cave (great location, mediocre wine), Crown Valley (good, but $40 for a Missouri Shiraz? Get serious), and Chaumette (nice, and a good dinner to boot).
Friday Jun 13, 2008 #
Cycling (Road) 56:00 [2]
In to work.
Cycling (Road) 1:13:00 [2]
The plan was to run home since cycling in thunderstorms isn't much fun. But, by the time I left it was only light rain, so I decided to ride. Got a flat and Clark would be happy to know that I changed the tube all by myself. However, since I was only about half a mile from Big Shark, I decided to ride over there and use one of their pumps to fully inflate the tire (120PSI with a hand pump is no small order). Did that and then got another flat on the exact same stretch of road. At this point, I decided that I really should take the opportunity to replace the tires, both of which are worn to the casing. Went back over to Big Shark and swapped both tires for new.
While three tire changes on one ride is a bit excessive, there were a couple upsides. First, the rain had stopped and the roads were actually drying out quite quickly. Second, I've finally got some decent rubber on the rims again. Amazing how long those tires lasted, nearly 4,000 miles, most of it urban, and only 2 flats prior to today. Continental Gator Skins if you want a high performance tire that really holds up.
While three tire changes on one ride is a bit excessive, there were a couple upsides. First, the rain had stopped and the roads were actually drying out quite quickly. Second, I've finally got some decent rubber on the rims again. Amazing how long those tires lasted, nearly 4,000 miles, most of it urban, and only 2 flats prior to today. Continental Gator Skins if you want a high performance tire that really holds up.
Thursday Jun 12, 2008 #
Cycling (Road) 1:00:00 [2]
In to work in the 60.
Cycling (Road) 1:46:00 [2]
weight:170lbs
First really hot day of the year. Thought I might be in for a rough ride home, but the legs came around after about half an hour. Stayed in the small ring, but put out a few efforts on the smaller climbs.
Wednesday Jun 11, 2008 #
Cycling (Road) 59:00 [2]
In to work.
Cycling (Road) 2:19:00 [2]
Legs are really soft today - no surprise really - but it was such a nice evening, I convinced them to spin the 60 for a couple hours rather than coming straight home.
Tuesday Jun 10, 2008 #
Cycling (Road) 58:00 [2]
In to work.
Cycling (Road) 4:16:00
Legs were not too bad given Sunday's efforts but, suffering through the Tuesday Night Crits just to finish in the field seemed a lot less fun than spending some quality deck time with Kate and Baby-O. I settled for an easy spin home via Grant's Trail. Picked up some bread, wine, and cheese and rolled in feeling very French. The problem was that Kate, assuming I wouldn't be home until late, had taken Baby-O to a restaurant to eat with one of her friends.
So, I hopped back on the bike and, still feeling somewhat French, rode the Paris-Roubaix loop. Half the St. Louis triathlon population was out doing intervals on the flood plain. As this was clearly shaping up to not be a recovery day, I went ahead and moved the front derailluer to the right with somewhat satisfying results. Left it in the big ring over the cobbles, with very satisfying results.
Not too bummed about the missed opportunity as Kate is hosting a happy hour tomorrow. I won't feel very French, but one can do a lot worse than sit out on the deck drinking with a dozen women.
So, I hopped back on the bike and, still feeling somewhat French, rode the Paris-Roubaix loop. Half the St. Louis triathlon population was out doing intervals on the flood plain. As this was clearly shaping up to not be a recovery day, I went ahead and moved the front derailluer to the right with somewhat satisfying results. Left it in the big ring over the cobbles, with very satisfying results.
Not too bummed about the missed opportunity as Kate is hosting a happy hour tomorrow. I won't feel very French, but one can do a lot worse than sit out on the deck drinking with a dozen women.
Monday Jun 9, 2008 #
Running (Mix) 47:00 [2]
Easy jog to the Arch at lunchtime. River is coming over the road, but not yet going up the arch steps. Includes about 15 minutes on grass.
Note
So after dinner I suggest to Baby-O that we walk Lucy (our very old and fat beagle). I'm glad I had the dog along as an excuse because Baby-O takes off running and, damn, it's not particularly comfortable keeping up with her. Granted, kids don't need a warmup whereas I do. Granted, I raced yesterday. Granted, I just drank a Diet Coke before we left. And, of course, I could have run much faster if I had to, but again, damn. Lu dog put up with it for about half a mile and then sat down in protest. That didn't stop Baby-O; she just started doing out-and-backs. All in all, she ran a full mile in about 10 minutes.
Sunday Jun 8, 2008 #
Running (Road) 15:00 [2]
Warmup. Includes 2x300 at around VO2Max trying to figure out which shoes to use for the first running leg. Since the time with the cycling shoes was only 1.5 seconds slower than the time in trail shoes, I decided to gut it out in the MTB shoes and save the exchange.
Terrain race (Mix) 9:58 [5]
Conquer Castlewood with David Frei. Wasn't really a team event this year because the high river levels forced cancelling the canoe. I was a little bummed to be mired in seventh place on the trail, but then remembered that everybody ahead of me (except David, who was only leading me by a few meters) was going to have to change shoes. Passed one on the road section right before the TA and sure enough, blew by just about everybody else with a 0-second transition. Only Doug Nishimura beat us onto the bike leg.
Cycling race (Trail) 22:52 [5]
Without a doubt the best mountain biking of my life. Doug paid the price for scorching the run and David and I both passed him before hitting the first climb. Once on the climb, I went around David, but then spun the rear wheel on the very same rock that took me out last year. Fortunately, I didn't hit the deck this time, but the dab was enough for David to get by. I didn't mind because we were near the summit and David was sure to set a better pace on the descent. He did, but much to my surprise, I came into the final switchback and could see that he was only about 15 seconds ahead of me. He usually takes a minute out of me on Love trail. Then he blew a turn, which put me into the lead again. Hammered it into the TA and changed shoes in 16 seconds (not included in time).
Terrain race (Mix) 27:01 [5]
Started the same as the opening loop, but when we got to the road, we then went up the ridge and down Lone Wolf. Then it was back in all the way on the road for the last mile. It was hard to push knowing that we pretty much had a lock on things, but the possibility of crossing the line first at a mass-start event was enough to keep me reasonably close to maximal effort. Held on to the win, and with David coming in third, we won the team competition by a pretty wide margin (nearly 10 minutes - I think that's our biggest margin of the 4 years we've won it).
Note
Such a very fine morning required some sort of celebration in the afternoon. We decided to go to Grant's Farm. I'm not sure why it's taken us 14 years to get out there - it was really nice. Baby-O very much liked the petting zoo and there's no arguing with free beer (or, in Kate's case, free Mojito). I'm sure we'll go back much sooner than 2022.
Saturday Jun 7, 2008 #
Paddling (Canoe) 34:00 [2]
Scoping the Meremac river with David. Yesterday's storms submerged what little beach was left at Castlewood, so we may be doing an on the water start again this year. Really only one crossing point that looked at all good, so we didn't do any timing of lines.
Cycling (Trail) 32:00 [2]
Then we checked out the trails. Not as bad as one might have feared, but still pretty greasy along the top of the ridge. The descent on Love wasn't too bad, though I'll certainly be losing time tomorrow to those who don't mind sliding around so much.
Running (Road) 27:00 [2]
Afternoon jog on Grant's Trail with Baby-O riding her bike. As it was pretty hot, she wanted to stop frequently, so the total elapsed time was nearly an hour.
Friday Jun 6, 2008 #
Cycling (Trail) 17:00 [2]
weight:171lbs
Took advantage of a work from home day to get in some early morning riding at Castlewood. Unfortunately, I flatted and hadn't brought a spare tube, so it was pretty short. That's probably not a bad thing as an off day 2 days before a tough race is generally a good thing. I'm a little troubled by the fact that this is the second flat I've got recently from running over a sharp stone. I'm running 38PSI which should be more than enough to prevent that. I must have too much weight on the back wheel. Time includes a couple minutes running the bike back to the car.
C • race 7
Thursday Jun 5, 2008 #
Cycling (Road) 59:00 [2]
In to work in the 60. Feeling yesterday more than I would expect. Maybe the run was a bit harder than tempo.
Cycling (Road) 1:08:00 [2]
Back home from work. A bit later than usual as I first attended a happy hour for my boss who is moving on to greener pastures. Pity. As a contractor for 25 years, I've worked for a lot of different people (37 to be precise) and this guy was in the top 3.
Wednesday Jun 4, 2008 #
Cycling (Road) 56:00 [2]
In to work.
Cycling (Road) 1:39:00 [3]
Home via Midland/Dorsett/CC Lake at increasing pace. Last 20 minutes was at tempo to set up the transition.
Running (Road) 25:00 [3]
Reasonably quick transition (25 seconds - no lace locks on these shoes) on my front porch and straight into 12 minutes at tempo. Then jogged a bit to warm down.
Tuesday Jun 3, 2008 #
Cycling (Road) 1:30:00 [2]
Tour of Flanders loop. As the legs are still coming back, I took it pretty easy for the first 40 minutes, then stepped up the effort for the pavé section (about 20 minutes - passed 2 SUV's) with a pretty stern push up to Page. Finished off at my normal training pace feeling pretty good.
Sunday Jun 1, 2008 #
Running (Road) 32:00 [2]
Easy jog round the hood. Really stiff at first, but loosened up OK.