Training Log Archive: ebuckleyIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
5 AM
Terrain (Grass) 22:00 [2]
Barefoot on the powerline.
4 PM
Running (Road) 2:05:00 [3] 16.0 mi (7:49 / mi)
shoes: DS Trainers
Home from work via Forest Park, Forsythe, Bonhomme, Olive.
15:00 Easy, 1hr firm end of easy (around 7:30/mi), 30:00 marathon pace which left me only 5 minutes from home so I jogged a couple extra miles round the hood to bring hte time up over 2 hours.
15:00 Easy, 1hr firm end of easy (around 7:30/mi), 30:00 marathon pace which left me only 5 minutes from home so I jogged a couple extra miles round the hood to bring hte time up over 2 hours.
Tuesday Jun 29, 2010 #
6 AM
Cycling (Road) 51:00 [2]
shoes: Bike:Kona Hardtail
In to work easy. Time doesn't count changing a flat which was done in a not too pathetic six minutes (hand pump rather than cartridges). I suppose I really should practice that a few times if I'm going to do more adventure races.
4 PM
Cycling (Road) 2:33:00 [2]
shoes: Bike:Kona Hardtail
Work to Castlewood via Big Bend and then home.
FatTire 1:30:00 [2]
All the ridge trails and most of the flood plain east of the tunnel at Castlewood. No surprise the place was packed as this is the nicest day we've had in quite some time. Trails were generally firm or dry, but there were a surprising number of goop holes left from the flood. I'm not sure how many 100-degree days it takes to dry this stuff out, but apparently two straight weeks of it isn't enough.
Monday Jun 28, 2010 #
7 AM
Cycling (Road) 56:00 [2]
shoes: Bike:Redline Mono
In to work. Soft pedalling for sure, but got pretty lucky with the lights, so it didn't take any longer.
4 PM
Cycling (Road) 1:18:00 [2]
shoes: Bike:Redline Mono
Back home, still keeping it mellow.
Sunday Jun 27, 2010 #
7 AM
Cycling (Road) 38:00 [2]
shoes: Bike: Redline tandem
Rode to Church with Yaya. Went straight there so we wouldn't be sweaty for service, then took a longer route home. On the way home, David called saying the Alpine Shop team was going to ride the CC Lake trails.
10 AM
FatTire (Trail) 49:00 [4]
shoes: Bike:Redline Mono
There was no way we were going to get there by bike, so I unhitched the tandem, threw the singlespeed on the back of the car and we bolted over to CC Lake. Yaya was disappointed that there weren't more kids at the playground, but when Jeff offered her his cell phone so she could call me if something came up in the middle of a lap, she was suddenly very excited to be left to her own entertainment.
Keeping up with David is never an easy task and the fact that he's about to leave for a job in Mississippi (no decent mountain biking) meant he was hammering. I wasn't able to stay right on David, but I kept him sight. It was particularly easy to catch up when he chucked himself over the bars.
Meanwhile, I had to stop to take calls from Yaya on a pretty regular basis. ("Great news! Another kid is here!") Well, it was pretty hard to be pissed about the interruptions when by all rights my parental duties should have kept me away from the ride altogether. The others thought it was pretty funny and didn't mind waiting. All in all, a pretty fine morning.
Keeping up with David is never an easy task and the fact that he's about to leave for a job in Mississippi (no decent mountain biking) meant he was hammering. I wasn't able to stay right on David, but I kept him sight. It was particularly easy to catch up when he chucked himself over the bars.
Meanwhile, I had to stop to take calls from Yaya on a pretty regular basis. ("Great news! Another kid is here!") Well, it was pretty hard to be pissed about the interruptions when by all rights my parental duties should have kept me away from the ride altogether. The others thought it was pretty funny and didn't mind waiting. All in all, a pretty fine morning.
2 PM
Terrain (Trail) 1:11:00 [2]
shoes: Trail Attack 6
Was really hoping the rain would show up and cool things off a bit, but by early afternoon, it looked like that wasn't going to happen, so I headed off to run the Chubb. That turned out to be a non-starter for a number of reasons.
First and foremost, it was just too hot for a long run. I plodded along at a reasonable pace, but I'm pretty sure I couldn't have held it the whole length of the trail. Another problem was that, while the river warnings didn't include anything for Valley Park, the Meramec was very much over it's banks. I knew if I got my feat soaked and then tried to run the Tyson side, I'd have some serious blisters to deal with.
So, I turned back figuring that if I didn't overcook things today, I would still be able to get in a long run this week and recover in time for the 10K next Saturday. At any rate, distance isn't my concern right now - I know I can run 26.2 miles; it's running it in under 3 hours I haven't done.
First and foremost, it was just too hot for a long run. I plodded along at a reasonable pace, but I'm pretty sure I couldn't have held it the whole length of the trail. Another problem was that, while the river warnings didn't include anything for Valley Park, the Meramec was very much over it's banks. I knew if I got my feat soaked and then tried to run the Tyson side, I'd have some serious blisters to deal with.
So, I turned back figuring that if I didn't overcook things today, I would still be able to get in a long run this week and recover in time for the 10K next Saturday. At any rate, distance isn't my concern right now - I know I can run 26.2 miles; it's running it in under 3 hours I haven't done.
Saturday Jun 26, 2010 #
7 AM
Terrain (Trail) 1:08:00 [3]
ahr:161 max:175 shoes: Trail Attack 6
Duck(U)@18:56. Had to ramp it up a bit near the end to be under 19, hence the max HR being way out of tempo range. Really want to stay on pace over the summer for these runs; my past history has been to goof off on tempo work when it gets hot.
Decided not to do the Connection 5K tomorrow. It will be too hot to break 18 and Kate is staying with a friend tonight, so I don't know what I'd do with Yaya.
Decided not to do the Connection 5K tomorrow. It will be too hot to break 18 and Kate is staying with a friend tonight, so I don't know what I'd do with Yaya.
2 PM
Cycling (Gravel) 1:03:00 [2]
shoes: Bike: Redline tandem
The plan was to ride from Klondike to Dutzow and back on the Katy, then go for a hike. This was Yaya's idea, mind you, and she was down with it even when I explained that it was going to be 3 hours in some pretty ferocious heat. "I want to push myself." Really, she said that.
Anyway, 25 minutes in we stopped for a drink and one look at her drawn face was enough to realize that this simply wasn't going to work. We turned back, did a lap of the park, and spent the rest of the day looking for shady places to sit.
Anyway, 25 minutes in we stopped for a drink and one look at her drawn face was enough to realize that this simply wasn't going to work. We turned back, did a lap of the park, and spent the rest of the day looking for shady places to sit.
Friday Jun 25, 2010 #
6 AM
Cycling (Road) 52:00 [2]
shoes: Bike:Kona Hardtail
In to work. Took the SUV thinking I might be able to knock off early and go home via Castlewood.
4 PM
Cycling (Road) 2:33:00 [2]
shoes: Bike:Kona Hardtail
Didn't make it to Castlewood, so the singletrack was limited to the last couple miles on the powerline. Still a nice ride home via Clayton, which is a surprisingly good route now that 40 is open again.
Thursday Jun 24, 2010 #
6 AM
Cycling (Road) 55:00 [2]
weight:168lbs shoes: Bike:Redline Mono
In to work.
4 PM
Cycling (Road) 1:18:00 [2]
shoes: Bike:Redline Mono
Back home through Forest Park with a couple errand stops along the way. Weather has turned big time for the better.
Wednesday Jun 23, 2010 #
6 AM
Running (Track) 45:00 [4]
shoes: Grid A2
4x800@2:55 400R.
It was hot enough even at 6 that I told myself if I ran the first 4 on pace, I could skip the 5th. I did, and I did.
It was hot enough even at 6 that I told myself if I ran the first 4 on pace, I could skip the 5th. I did, and I did.
8 PM
Running (Road) 1:00:00 [2]
shoes: DS Trainers
Evening run in conditions that would have Shadrach, Meshac, and Abednego questioning their faith. Threw in 9 striders at the end just for good measure.
Tuesday Jun 22, 2010 #
6 AM
Cycling (Road) 56:00 [2]
shoes: Bike:Redline Mono
In to work.
5 PM
Cycling (Road) 1:40:00 [2]
shoes: Bike:Redline Mono
Home via Page (not really much fun on the singlespeed because you can't keep up with traffic) where I picked up my do bak and then headed over to the Do Jang and back...
Tae Kwon Do (Technique) 30:00 [3]
... for family class (sans Yaya) and was presented with my recommendation belt.
Monday Jun 21, 2010 #
6 AM
Cycling (Road) 56:00 [2]
shoes: Bike:Redline Mono
In to work. The 53" gear made the trip a bit longer, but it was kinda fun to start the day at 110RPM.
4 PM
Cycling (Road) 1:33:00 [2]
shoes: Bike:Redline Mono
From work to CC Lake via Forest Park/Clayton/Midland.
FatTire (Trail) 51:00 [2]
shoes: Bike:Redline Mono
Then a lap of the singletrack and home on the powerline.
Sunday Jun 20, 2010 #
7 AM
Terrain (Grass) 21:00 [2]
Barefoot on the powerline.
12 PM
Note
After church we went down to the St. Gen wineries for Father's day. Super hot, but very enjoyable.
Saturday Jun 19, 2010 #
7 AM
Terrain (Trail) 1:10:00 [3]
shoes: Trail Attack 6
Duck(U)@18:58. Good solid tempo run - I need about a dozen more of these between now and October.
12 PM
Cycling (Road) 1:18:00 [2]
shoes: Bike: Redline tandem
Grant's Trail with Yaya on the back.
Friday Jun 18, 2010 #
6 AM
Cycling (Road) 51:00 [2]
shoes: Bike:Kona Hardtail
In to work. A bit sluggish this morning.
4 PM
Cycling 2:12:00 [2]
shoes: Bike:Kona Hardtail
Back home. Pretty hot so I didn't push too hard.
Thursday Jun 17, 2010 #
6 PM
Cycling (Road) 47:00 [2]
weight:170lbs shoes: Bike:Redline Mono
Over to TKD and back with a little extra distance thrown in.
Tae Kwon Do (Technique) 25:00 [5]
Test. Basic techniques were good. Form was OK, but not as good as I would have liked. Sparring went surprisingly well given how little I've done lately. Goofed up both of my breaks on the first try, but was clean on the second. I'm now recommeneded for Black Belt, but it will be six months of review work before I can officially test for it.
Wednesday Jun 16, 2010 #
6 AM
Cycling (Road) 47:00 [2]
shoes: Bike:Kona Hardtail
In to work! Yes! Bike commuting has returned.
4 PM
Cycling (Road) 1:51:00 [2]
shoes: Bike:Kona Hardtail
Back from work, including about 5 minutes of fairly stern test riding of a cyclocross bike I might buy from Big Shark. Also about 30 minutes of easy spinning after the intervals (below).
Terrain (Grass) 25:00 [4]
3x1200@4:20 400R barefoot on the HS practice field. I don't know why this was so much more fun than regular intervals on the track, but it was.
Tuesday Jun 15, 2010 #
6 PM
Tae Kwon Do (Technique) 30:00 [3]
Family class with Yaya who was not into it at all. I'm going to give her a break from TKD for a while because she seems to be burned out on it.
Monday Jun 14, 2010 #
6 AM
Terrain (Grass) 23:00 [2]
Barefoot on the powerline.
Sunday Jun 13, 2010 #
3 PM
FatTire (Trail) 1:30:00 [2]
shoes: Bike:Kona Hardtail
Blew my chance for getting in a long run by not going first thing in the morning. By midday it was way too hot. Went for a ride on the CC Lake trails and got soaked on the way home. Not at all upset about that - the rain felt great and the bike needed to be washed after last weekend anyway.
Saturday Jun 12, 2010 #
6 AM
Terrain (Trail) 1:12:00 [3]
ahr:160 max:167 shoes: Trail Attack 6
Duck(U)@19:49. With this being a recovery week and St. Louis Summer in full force (even at 6:30AM), I decided anything under 20 minutes would be good enough for tempo this week.
11 AM
Tae Kwon Do (Technique) 45:00 [3]
Adult class. Not sure where Master Lee was, but Master Mitchner had us all sweating pretty hard, so it wasn't much different from the usual Saturday class.
1 PM
Cycling (Gravel) 1:49:00 [2]
shoes: Bike: Redline tandem
Yes, really, nearly two hours on the tandem with Yaya. I've been hoping that she would be up for a longer ride, but was ready to be disappointed. No worries, she loved it. Rode the Katy from Weldon Spring to Augusta, stopped for a break at a winery then back at a slightly faster pace because she wanted to beat the big rain storm. We got a little wet, but were safely back in the car before the real heavy stuff came through. Good thing, too, because it was ferocious and might have spoiled an otherwise great day. She says she wants to do it again.
Friday Jun 11, 2010 #
10 PM
Running (Road) 33:00 [2]
(rest day) shoes: 2140 White
Easy jog round the hood so I wouldn't be too stiff for tomorrow morning.
Thursday Jun 10, 2010 #
6 AM
Terrain (Grass) 22:00 [2]
weight:174lbs (rest day)
Barefoot on the powerline.
I'm hoping the G is just the normal post-long-race bounce, although I expect the celebrations this week (2 good finishes, new job that starts today) have also contributed.
I'm hoping the G is just the normal post-long-race bounce, although I expect the celebrations this week (2 good finishes, new job that starts today) have also contributed.
Wednesday Jun 9, 2010 #
3 PM
Cycling (Road) 57:00 [2]
(rest day) shoes: Bike:Kona Hardtail
Didn't know what to expect from the legs today, so I just went out and played it by ear. Had nothing, so I just spun for an hour and called it a day.
6 PM
Tae Kwon Do (Technique) 30:00 [2]
Family class with Yaya. After the experience on the bike, I took it easy and focused on clean technique over power.
Tuesday Jun 8, 2010 #
11 AM
FatTire (Trail) 1:15:00 [2]
shoes: Bike:Kona Hardtail
Easy spin (or as easy as one can go without tipping over) on the Chubb.
Started from West Tyson and took the low water route to the second tracks crossing. Weird to be looking up at leaves covered with mud from just a few weeks ago. I'd say the river has dropped something like 15 feet in just three weeks.
Coming back, I fell in behind a guy who had taken the high water route from Lone Elk. Climbing the ridge to the picnic table, the skies got increasingly threatening including some really impressive thunder. He turned around and as he passed me he asked:
"What do you think of that?"
I shrugged (between gasps as I was still going up).
"Are you going to keep going?"
"Yes" (barely audible).
I'm not sure why he felt I was such an expert on the risks of lightening strikes. Truth is, I didn't have much choice; it was ride through or spend several hours on the flood plain waiting for the storm to pass. Anyway, he decidied to head back up the hill. The real nastiness didn't hit until we were most of the way to the trail head, but I didn't envy him riding back over the ridge with all that going on.
Started from West Tyson and took the low water route to the second tracks crossing. Weird to be looking up at leaves covered with mud from just a few weeks ago. I'd say the river has dropped something like 15 feet in just three weeks.
Coming back, I fell in behind a guy who had taken the high water route from Lone Elk. Climbing the ridge to the picnic table, the skies got increasingly threatening including some really impressive thunder. He turned around and as he passed me he asked:
"What do you think of that?"
I shrugged (between gasps as I was still going up).
"Are you going to keep going?"
"Yes" (barely audible).
I'm not sure why he felt I was such an expert on the risks of lightening strikes. Truth is, I didn't have much choice; it was ride through or spend several hours on the flood plain waiting for the storm to pass. Anyway, he decidied to head back up the hill. The real nastiness didn't hit until we were most of the way to the trail head, but I didn't envy him riding back over the ridge with all that going on.
Terrain (Trail) 51:00 [2]
shoes: Trail Attack 6
Well, it's not like I was going to get any wetter, so I ran the Flint Quarry/Chubb/Connector loop. Also checked out GORC's new detour around the washed out section just north of the picnic table. It's not finished yet, but it will be nice and it actually opens up some more terrain for orienteering (the hillside was too steep to be usable without a trail).
Monday Jun 7, 2010 #
Note
(rest day)
Legs are still doing remarkably well, though there's definitely some soreness in there. Internals are scrambled of course, but I think I'll be back to digesting food in another day or so.
I consider the weekend a success, even though I had put wins in both races as season goals (that was before they got scheduled on the same weekend, but I still thought it was possible). Berryman was definitely better than my winning effort last year. Kyle is just a way better runner than me and that's a fact I can live with. As for Castlewood, maybe we could have gone a minute faster in the boat, and maybe my dead legs cost me another couple minutes, but that still leaves us short of the Big River team, so I'm not making any excuses. It's good to get knocked around every once in a while. I don't ever want to show up at a start line assuming I'm going to win.
I consider the weekend a success, even though I had put wins in both races as season goals (that was before they got scheduled on the same weekend, but I still thought it was possible). Berryman was definitely better than my winning effort last year. Kyle is just a way better runner than me and that's a fact I can live with. As for Castlewood, maybe we could have gone a minute faster in the boat, and maybe my dead legs cost me another couple minutes, but that still leaves us short of the Big River team, so I'm not making any excuses. It's good to get knocked around every once in a while. I don't ever want to show up at a start line assuming I'm going to win.
Sunday Jun 6, 2010 #
7 AM
Running (Road) 10:00 [2]
Short warmup for reasons that should be obvious. Was actually rather pleased with how well the legs felt.
8 AM
Paddling (Canoe) 9:05 [4]
Conquer Castlewood with Brad Baum.
Dreadful paddle section. They shortened this leg yet again to where it is almost becoming insiginificant. Not sure why we were having such trouble - we had the boat moving just fine in our training sessions. Anyway, we were 8th or 9th team out of the water which was pretty depressing given the fact that we put a full minute on the field last year. Fortunately, this leg was so short we were less than a minute behind.
Dreadful paddle section. They shortened this leg yet again to where it is almost becoming insiginificant. Not sure why we were having such trouble - we had the boat moving just fine in our training sessions. Anyway, we were 8th or 9th team out of the water which was pretty depressing given the fact that we put a full minute on the field last year. Fortunately, this leg was so short we were less than a minute behind.
FatTire (Trail) 25:51 [4]
shoes: Bike:Kona Hardtail
A minute off last year, but that's not much of a surprise. Caught most of the field before the steep part of the climb, so I had clear trail when I needed it. Brad was right behind me at the top of the descent, so I let him by since he's the better bike handler. He gained about 15 seconds on the descent, but then wrecked just as he caught the leader. No real harm done and we both caught him a couple minutes later at the stream crossing. Since the rest of the course was flat hardpack and pavement, we worked with him to bring it in quick rather than waste energy trying to separate.
Terrain (Trail) 25:17 [5]
shoes: Reebok spikes
Brad was first out of transition, I was about 5 seconds behind. Caught him quickly and continued on at what seemed to be a sustainable pace The climb up the service road was horrible, but other than that, the legs were pretty good. Teams can separate after the paddle and Brad had dropped back on the climb, but the other guy was right with me. He never passed me, but he was right on my heels all the way back down Lone Wolf. Once on the road, he moved up beside me but then either ran out of gas or I found something extra. I opened about 30 seconds in the final half mile to the finish. Brad came in about a minute later.
That clinched the combined time for heat 1 but, in a first as far as I can remember, the win came from heat 2 (actually, I don't even recall a top-3 coming out of heat 2 before). The Big River Running team was a minute behind us coming off the paddle and bike, but creamed us on the run. They both finished around 56 minutes.
That clinched the combined time for heat 1 but, in a first as far as I can remember, the win came from heat 2 (actually, I don't even recall a top-3 coming out of heat 2 before). The Big River Running team was a minute behind us coming off the paddle and bike, but creamed us on the run. They both finished around 56 minutes.
Saturday Jun 5, 2010 #
7 AM
Terrain (Trail) 4:40:00 [3] 27.0 mi (10:22 / mi)
shoes: Trail Attack 6
Berryman Duathlon. 6 run loops. Time is approximate for the moment because I forgot my watch so I've guessed a bit as to how much was running and biking.
FatTire (Trail) 6:29:00 [3] 63.0 mi (6:10 / mi)
shoes: Bike:Kona Hardtail
5 bike loops.
Almost a carbon copy of last year. Turned in laps right at 2 hours (1 lap is both a run and bike loop) for the first 4, which meant I was losing ground for the first two and then making up ground on the second two. Backed off on 5 in case 6 was necessary. Did the run on 6 to find that nobody behind me had gone out for the last lap, so didn't bother with the bike. The big difference, of course, is that this year there was somebody ahead of me. Way ahead. Mind boggling ahead. I say this with all due humility because I'm well aware of the fact that there are people faster than me. But, I am a 3-hour marathoner, so when I lose nearly a full hour to somebody over 27 miles of running (our bike splits were pretty close - he did all the damage on the run), well, damn, that puts them in some pretty elite company.
Anyway, congrats to Kyle Monroe and here's hoping he finds some better folks to pick on. Meanwhile, I was actually pretty pleased with the performance. Faster than last year in much tougher (hotter) conditions. And a death match point to boot as David Frei finally decided to show up for this race and finished third.
Almost a carbon copy of last year. Turned in laps right at 2 hours (1 lap is both a run and bike loop) for the first 4, which meant I was losing ground for the first two and then making up ground on the second two. Backed off on 5 in case 6 was necessary. Did the run on 6 to find that nobody behind me had gone out for the last lap, so didn't bother with the bike. The big difference, of course, is that this year there was somebody ahead of me. Way ahead. Mind boggling ahead. I say this with all due humility because I'm well aware of the fact that there are people faster than me. But, I am a 3-hour marathoner, so when I lose nearly a full hour to somebody over 27 miles of running (our bike splits were pretty close - he did all the damage on the run), well, damn, that puts them in some pretty elite company.
Anyway, congrats to Kyle Monroe and here's hoping he finds some better folks to pick on. Meanwhile, I was actually pretty pleased with the performance. Faster than last year in much tougher (hotter) conditions. And a death match point to boot as David Frei finally decided to show up for this race and finished third.
Friday Jun 4, 2010 #
3 PM
FatTire (Trail) 1:06:00 [2]
shoes: Bike:Kona Hardtail
Shake out ride on the CC Lake trails. Everything seems good to go.
Whackiest day so far on the job front. Got 5 calls during the ride. Things are still uncertain, but I may be working as early as next week.
Whackiest day so far on the job front. Got 5 calls during the ride. Things are still uncertain, but I may be working as early as next week.
Thursday Jun 3, 2010 #
9 AM
Cycling (Road) 58:00 [2]
(rest day) shoes: Bike: Redline tandem
Easy spin (for me, anyway) over to CC Lake and a lap of the paved path with Yaya. She was charged up and hammered for most of the 13 miles.
6 PM
Tae Kwon Do (Technique) 30:00 [2]
Family class with Yaya. Took it easy.
Wednesday Jun 2, 2010 #
10 AM
Paddling (Canoe) 25:00 [3]
weight:170lbs
Brisk paddle with Brad from the Castlewood beach. Heavy rain most of the way, but the thunder didn't start until we were almost back.
Terrain (Trail) 2:06:00 [2]
shoes: Trail Attack 6
Then we went for a run on the ridge trails. Rain stopped just minutes into the run, but it didn't get too hot. Trails were in decent shape considering it rained last night as well. The flood plain trails, on the other hand, were a mess. Not sure if they'll recover in time for the race or if some course changes will be needed.
6 PM
Tae Kwon Do (Technique) 30:00 [3]
Family class with Yaya.
Tuesday Jun 1, 2010 #
7 AM
Terrain (Grass) 22:00 [2]
Back in STL. Barefoot on the powerline.
11 AM
Tae Kwon Do (Technique) 30:00 [3]
Family class with Yaya. Rather large group for midday class.
2 PM
Cycling (Road) 1:53:00 [2]
shoes: Bike:Kona Hardtail
The powerline was dry enough this morning that I decided to see if Bangert Island was open. A simple phone call to St. Charles Parks would have accomplished that, but it gave me a destination, so I rode out there. Crossing the Missouri it looked pretty obvious that the trails would be closed and indeed they were. Continued on the Katy to the 370 bridge and then back through Earth City to CC Lake where I rode a loop of the trails there and then came back on the powerline.
FatTire (Trail) 52:00 [2]
shoes: Bike:Kona Hardtail
Singletrack portion of the ride.