Training Log Archive: ebuckleyIn the 30 days ending Apr 30, 2009:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||
Thursday Apr 30, 2009 #
Terrain (Trail) 1:39:00 [2]
shoes: Sportiva Grey
First half of Change of Heart, then straight back running the grass. Felt a lot better than yesterday, but my left ham/glut is still complaining. The recent rains didn't mess up the trail as much as I expected.
Tae Kwon Do (Technique) 30:00 [3]
Promotion Test with Yaya. I was pretty happy with my form (and so were the judges), broke the board and not my foot, and executed all the single techniques cleanly. Not too thrilled with my combination kicks - need to put some more work into those. Yaya did fine and I was particularly happy to see her break on the first try; she has been struggling with her breaking kick (axe), but she got off a good one when it counted.
Wednesday Apr 29, 2009 #
Running (Road) 1:06:00 [2]
shoes: 2140 Black
Felt pretty crappy today. Maybe the heat, maybe slept badly, maybe still recovering from Saturday, maybe just getting old. Anyway, this afternoon's run was a bit more of a plod than I would have liked.
Tae Kwon Do (Technique) 25:00 [2]
Family class with Yaya. Less time working than usual because the test is tomorrow so he spent a lot of time reviewing stuff.
Tuesday Apr 28, 2009 #
Tae Kwon Do (Technique) 30:00 [2]
Another midday private lesson! Not sure why the regulars have given up on Tuesday class, but it's nice for me.
Monday Apr 27, 2009 #
FatTire (Trail) 1:07:00 [3]
With heavy weather to the west and a wet week predicted, I figured a dawn ride at CC Lake might be the last single track I get in for a while. Fun way to start the day.
Sunday Apr 26, 2009 #
FatTire (Trail) 1:22:00 [2]
shoes: Bike:Redline Mono
Yaya woke up at 6AM; no doubt the promise of pancakes for breakfast had something to do with that. After satiating her, I decided to work out some of the junk from yesterday with an easy spin on the CC Lake trails (which would be both easier and more of a spin if I put the 52" gear back on). Mud in the usual spots on the powerline; everything else was in great shape. Legs felt better as the ride progressed. Decided to see how fast I could go through the lower crossing of the big ditch. The answer is fast enough to be both awesome and terrifying.
Saturday Apr 25, 2009 #
Terrain (Mix) 22:00 [2]
shoes: Jalas Green
Warmup with David Frei. We both agreed that bringing our hydration packs would have been a really good idea.
Orienteering race (Woods) 1:30:23 [4] 11.1 km (8:09 / km) +270m 7:16 / km
12c shoes: Jalas Green
Long Red course at S-F (1:15). Course used some of canoe controls and lacked the imagination we've come to expect from Dave Welsh (see splits for map). Still fun, at least until my legs went away on the way to 9 (which wasn't my proudest leg, anyway). Remainder of course was really tough as I was overheating badly. Pretty happy with my nav, and I'm not too upset about the reaction to the heat as it's the first hard effort in it this year. Took a few minutes out of David to go up 2-1 in the death match.
Friday Apr 24, 2009 #
FatTire (Trail) 1:02:00 [4]
shoes: Bike:GT Hardtail
Quite similar to yesterday, except this time I finished with a hot lap around the ridge loop for Conquer Castlewood. Partly to get a baseline, and partly to see what the legs might be able to deliver tomorrow. 9:36 from the base of Grotpeter to Ries Rd, 5:41 back down Love Trail for a total lap of 15:17. In a rare data-logging lapse, I didn't record my lap times from training last year, but I'm remembering my best laps as being just under 15. Of course, the trail conditions were so perfect today that I'm probably not as good as the time implies. I'll shoot for low 14's by the race - seems doable.
As for the legs, they're back. No excuses tomorrow.
As for the legs, they're back. No excuses tomorrow.
Thursday Apr 23, 2009 #
Tae Kwon Do (Technique) 30:00 [3]
Brought Yaya along to the adult class since I knew we wouldn't be able to make it tonight. Too hard for her, but she gamely tried to keep up. She said she had fun; hard to know for sure.
FatTire (Trail) 1:04:00 [2]
shoes: Bike:GT Hardtail
Six weeks until Conquer Castlewood and I won't have David Frei to cover for me this year (although this year's partner Brad Baum, fourth overall last year, is hardly B-list material). So, with the skies threatening, but not producing, I went down to Castlewood to re-familiarize myself with the ridge trails. Form is better than I expected. No dabs, including an ascent of Justin's Trail. I guess the winter riding on the flood plain kept things reasonably sharp.
Wednesday Apr 22, 2009 #
Tae Kwon Do (Technique) 30:00 [3]
Family class with Yaya. We did more than usual with the bags today so I worked up a pretty good sweat.
Tuesday Apr 21, 2009 #
Terrain (Trail) 52:00 [2]
shoes: Sportiva Grey
Over to TKD and back via the powerline. Found a dry-foot crossing on the northern powerline route which is nice since that's the one that takes trail the whole way.
Tae Kwon Do (Technique) 30:00 [2]
Midday adult class. Actually, a private lesson as the other regulars didn't show for whatever reason. Some spring is definitely returning to the legs. I actually surprised myself with how well my double roundhouse was popping.
Monday Apr 20, 2009 #
Running (Road) 39:00 [2]
shoes: 2140 Black
Easy jog round the hood. At least that's what the stopwatch said. The legs seemed to think it was a slightly harder effort. Still, it was basically are return to easy training, so I'm optimistic about limiting the true recovery period to 2 weeks.
Sunday Apr 19, 2009 #
Running (Road) 32:00 [2]
shoes: 2140 Black
This recovery crap is getting to me. I really hope I can do a decent workout in the next few days.
Saturday Apr 18, 2009 #
Tae Kwon Do (Technique) 30:00 [2]
Got up early to prep the bathroom for painting (yes, more painting). After feeding Yaya breakfast, we went to TKD. She did the kid's class while I bought paint, then I did the adult class while she hung out with some of the other kids. After class, we went to a birthday party for one of her friends. By the time we left (around 3PM), I was really, really tired. Literally fell asleep on the way home (Kate was driving). Not sure what's up with that.
Friday Apr 17, 2009 #
Note
(rest day)
Felt much better today, but figured a trip to the wineries would be just a therapeutic as an easy jog. So after a day in the office (yes, really, had to go in today) we shot out to Montelle. Beautiful day to be out.
Thursday Apr 16, 2009 #
Tae Kwon Do (Technique) 30:00 [2]
Family class with Yaya. A bit of a regression on the recovery front: felt very stiff and sore today. Fortunately, with the next test coming up soon, we spent most of the time on forms, so it wasn't hard to participate.
Wednesday Apr 15, 2009 #
Running (Road) 28:00 [1]
shoes: 2140 Black
Back in STL. Walking a few errands. I think the legs are good enough that this will be the last walk I log for this recovery period.
Tae Kwon Do (Technique) 30:00 [2]
Family class with Yaya. The stretching part was a bit comical - I can barely touch my toes right now.
Tuesday Apr 14, 2009 #
Running (Road) 29:00 [2]
shoes: 2140 Black
Getting back to normal training pace (this is the same loop I ran in 27 minutes last Friday). Legs aren't particularly sore, just stiff and tired.
Running (Road) 17:00 [1]
Immediately followed by a walk with Yaya and Jackson. Both the girl and the dog wanted to run after being couped up in the little apartment for two rainy days. I more or less kept them in sight with a quick stride.
Monday Apr 13, 2009 #
Running (Road) 24:00 [1]
Brisk morning walk with Yaya; fast enough that she had to run. I think I'll be able to jog by evening.
Running (Road) 21:00 [2]
shoes: 2140 Black
Easy afternoon jog around my Sister-In-Law's hood. Slow, but definitely a jog rather than walk.
Sunday Apr 12, 2009 #
Running (Road) 22:00 [1]
Morning walk. Not nearly as stiff as the day after Pensacola. Looks like I got off the gas in time to spare myself a lengthy recovery. I still expect to be pretty sore tomorrow, though.
Running (Road) 24:00 [1]
Afternoon walk.
Note
So, here's the new plan to hopefully get this marathon nonsense out of my system once and for all:
An ALS fundraiser trifecta, all related to Carol: NYC (essentially her home town, since we moved there before she was even a year old) this November, Boston (her birthplace) next April, and Wineglass (Finger Lakes, where she lived her whole adult life) in October, 2010. I like the idea of ending with the small one - the more intimate setting will make it a better venue for meeting with the people who have joined the ALS fight because of Carol. It means basically devoting a whole year to running, but I'm fine with that. I'll still be able to slide in some good O-meets and the occasional Adventure Race.
Another thought would be to run the Wineglass first (which would have me trashed for NYC, but there's no chance of getting a good time in that mob anyway). Don't have to decide on Wineglass for a while, but the NYC entry needs to go in by the end of this month to claim the automatic spot.
An ALS fundraiser trifecta, all related to Carol: NYC (essentially her home town, since we moved there before she was even a year old) this November, Boston (her birthplace) next April, and Wineglass (Finger Lakes, where she lived her whole adult life) in October, 2010. I like the idea of ending with the small one - the more intimate setting will make it a better venue for meeting with the people who have joined the ALS fight because of Carol. It means basically devoting a whole year to running, but I'm fine with that. I'll still be able to slide in some good O-meets and the occasional Adventure Race.
Another thought would be to run the Wineglass first (which would have me trashed for NYC, but there's no chance of getting a good time in that mob anyway). Don't have to decide on Wineglass for a while, but the NYC entry needs to go in by the end of this month to claim the automatic spot.
Saturday Apr 11, 2009 #
Running (Road) 22:00 [2]
shoes: 2140 Black
Warmup. An easy 10-minute jog then, after a reasonably quick potty break (adequate facilities - one of the many things the organizers got right), another 12 minutes including a few easy pickups.
Running race (Road) 3:09:24 [5] 26.2 mi (7:14 / mi)
ahr:155 max:167 shoes: 2140 Black
Illinois Marathon. Here's a tip: once you've carefully evaluated your fitness and come up with a reasonable plan for running a marathon, avoid the motivational speakers. I spent a few minutes chatting with Dick Beardsley and Bart Yasso at the packet pickup yesterday and let them convince me that maybe my sorry training over the last couple months had given me some much needed rest and I might run really well today. So, at the very last minute, I decided to abandon my 7-minute pace and take a stab at 3 hours. Ran pretty even up to 9 miles, where I was about 15 seconds off pace, but I could tell I wasn't going to be able to hold it. Hit the half at 91 flat and decided to just jog it in and get my 3:10 for NYC and Boston. However, enough damage had been done that I quickly slipped into danger of not even making that. Got it together in the last 3 miles to score the entries, but it sure hurt a lot more than it would have if I'd just run even splits.
Well run event on as interesting a course as you could set in central Illinois. Lots of fan support on such a nice day. Running through the tunnel into the huge stadium at the end felt very olympic (except for the fact that I was running about 8:00/mi at the time). About 23 miles was concrete, which made me glad I was wearing my trainers and not my racing flats. Feet are still pretty beat up.
FWIW, 77th overall (of around 1600); 7th M45 (of 149).
Well run event on as interesting a course as you could set in central Illinois. Lots of fan support on such a nice day. Running through the tunnel into the huge stadium at the end felt very olympic (except for the fact that I was running about 8:00/mi at the time). About 23 miles was concrete, which made me glad I was wearing my trainers and not my racing flats. Feet are still pretty beat up.
FWIW, 77th overall (of around 1600); 7th M45 (of 149).
Running (Road) 30:00 [1]
After lunch and a short nap, Yaya and I went for a walk with my future Brother-In-Law's dog. Yaya and the dog felt like running a bit and I jogged a few steps before deciding that activity fell into the "stupid and unpleasant" category and just tried to keep up the best I could with a quick stride.
Friday Apr 10, 2009 #
Running (Road) 27:00 [2]
shoes: 2140 Black
Easy jog in Champaign near my Sister-In-Law's house.
Thursday Apr 9, 2009 #
Tae Kwon Do (Technique) 40:00 [3]
Midday adult class. Took it easy on the kicks since busting a toe two days before the marathon is just the sort of stunt I'd be likely to pull. Getting much better at the pushups, although I doubt the MNOC crowd would be impressed.
Wednesday Apr 8, 2009 #
Terrain (Grass) 54:00 [2]
shoes: 2140 Black
Over to TKD, then to the track, and back home all via powerline.
Tae Kwon Do (Technique) 40:00 [3]
All belt class. A bit more intense than usual, probably because I was the lowest ranking belt there.
Running (Track) 18:22 [3] 2.62 mi (7:01 / mi)
ahr:148 max:155 shoes: 2140 Black
Decided to do my dial in as a continuous run rather than intervals because the pace was too slow to count as intervals and I wanted to get an idea of target HR. Given how poorly my training has gone, I was worried that this pace would actually feel hard, but it didn't. Of course, doing it nine more times might change that perception a bit.
The 7-minute pace is somewhat arbitrary. I could probably go a bit faster, but doubt I could break 3 hours, so there's not much point. Assuming I can hold 7's or something close to it, I'll still qualify for both Boston and NYC, which is the only remaining purpose of this madness.
The 7-minute pace is somewhat arbitrary. I could probably go a bit faster, but doubt I could break 3 hours, so there's not much point. Assuming I can hold 7's or something close to it, I'll still qualify for both Boston and NYC, which is the only remaining purpose of this madness.
Tuesday Apr 7, 2009 #
Tae Kwon Do (Technique) 30:00 [2]
Family class with Yaya. Learned her form so we can practice that while we're away on vacation. Foot feels fine just walking around. Could have run today, but figure there's no harm in waiting another day. It's not like I'm going to get any faster between now and Saturday.
Monday Apr 6, 2009 #
Note
(rest day)
Not sure where I did it, but I must have come down pretty hard on a sharp stone yesterday (odd considering how little rock there is in Cincinnati). Have a pretty good bruise on the bottom of my foot. Decided that I'd better not run on it at all today. I may not be going for a PR next weekend, but it's still a marathon.
Sunday Apr 5, 2009 #
Terrain (Trail) 15:00 [2]
shoes: Jalas Green
Warmup.
Orienteering race (Woods) 1:07:22 [4] *** 8.2 km (8:13 / km) +400m 6:36 / km
14c shoes: Jalas Green
Long Pig at Mt. Airy (1:10). Fourth solid but unspectacular run of the weekend. 2nd M45 behind Voit who demolished me on the long legs even though we took nearly identical routes. Fitness is obviously a problem.
Saturday Apr 4, 2009 #
Terrain (Grass) 15:00 [2]
shoes: Jalas Green
Warmup. Included a practice trip down the big slide because if I was setting a sprint course at a venue that had a big slide right next to the finish, I'd sure make that a viable route.
Orienteering race (Woods) 18:43 [4] *** 2.25 km (8:19 / km) +60m 7:20 / km
15c shoes: Jalas Green
Pig Sprint at Burnet Woods. Either a very woodsy park or very parkish woods. I think I'll call it parkish woods. Anyway, a decent run for me, especially considering I haven't run a sprint since last fall. And, I got to use the slide.
Results were all jacked up because some of the SI units were programmed wrong so I have no idea how I did.
Update: 13th overall, 2nd M45 behind Voit. Good result for me.
Results were all jacked up because some of the SI units were programmed wrong so I have no idea how I did.
Update: 13th overall, 2nd M45 behind Voit. Good result for me.
Terrain (Grass) 32:00 [2]
Warmup for the relay. Spread out over about an hour because I had no idea when Ed would get in. Turns out I was about 100m from the exchange when he showed up, but I sprinted back for the tag just as he hit the finish punch.
Orienteering race (Woods) 44:10 [4] *** 5.4 km (8:11 / km) +395m 5:59 / km
19c shoes: Jalas Green
US Relay Champs. Anchored the SLOC 8-point team at Mt. Airy (1:10). Another good but not great run. Fun course. We were way out of it by the time I took the tag (top 3 teams had finished), but I still found decent motivation. Passed a few to get us 6th among eligible teams.
Friday Apr 3, 2009 #
Running (Road) 23:00 [2]
Easy morning jog to loosen up for the car trip.
Terrain (Trail) 10:00 [3]
shoes: Jalas Green
Warmup. With Yaya present, there wasn't much chance for a proper warmup, but the course was sufficiently technical that I wouldn't have taken it out much harder anyway. It might have actually been to my advantage as quite a few folks messed up the first control.
Orienteering race (Woods) 39:11 [4] *** 4.2 mi (9:20 / mi) +260m 7:49 / mi
18c shoes: Jalas Green
Middle Pig at McFarlan Woods (1:10). Decent run on a fun course. Map contact was generally quite good and I wasn't hesitating much. Footing was bad on the trails, but fine in the woods. I still used the trails a fair bit to get through thick areas. 3rd in M45, about 25 seconds behind Lyons and Voit.
Thursday Apr 2, 2009 #
Running (Road) 38:00 [2]
shoes: 2140 Black
Easy morning jog round the hood. Legs felt springy and I might have pushed it just a bit harder than I should have; I usually run this loop in 40-41 minutes before a race. No biggie.
Cycling (Road) 38:00 [2]
shoes: Bike:Redline Mono
Connecting the other two activites on roads.
Tae Kwon Do (Technique) 30:00 [3]
Midday adult class.
FatTire (Trail) 40:00 [2]
shoes: Bike:Redline Mono
Singletrack at CC Lake. Wasn't sure how well I'd do on the ditch crossings with the full-rigid, but it turns out to be easier because you don't have to worry about the rebound kicking the front wheel off the ground when you come up the other side. After a few tentative dips, I was pretty much hammering through them full speed. The 58 is a bit too much gear for this trail, but I wasn't in any danger of stalling, even on the tight switchbacks. The simplicity of just pedalling and not worrying about gears or shock settings is really liberating. It's funny that, even though the initial reason for getting the bike is now obsolete, it's becoming my most favorite toy.
Wednesday Apr 1, 2009 #
Note
(rest day)
Restin' up for the Pig. Went to the Banff Mountain Film Festival at the Moolah with David, Yvonne, Ken & Cathy, Karen Holtmann, and the Sonas. Much of it was good, but I was disappointed that the feature film was an eco-plea about some copper mine in Alaska. Seemed like an hour of preaching to the choir. Nobody in the theater thought that building an open pit mine on top of a salmon estuary was a good idea when the film started. I would have rather seen more cool stuff.