Training Log Archive: ebuckleyIn the 30 days ending Nov 30, 2011:
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Wednesday Nov 30, 2011 #
4 PM
Terrain (Grass) 1:48:00 [3] **
shoes: MT101
Work to CCL via the powerline, then the Duck(U)@20:15, then home.
OK, it's only 4 days after the 3-hour, which was a firm effort, but I'm getting worried about these tempo runs. I should be comfortably under 20 minutes. If this is really where my fitness is, I'm in for an ass kicking at Pere Marquette.
Once back on the powerline, I popped of my shoes for the run home (25 minutes). That literally iced them, as the sun had set and I could see the frost forming on the grass.
OK, it's only 4 days after the 3-hour, which was a firm effort, but I'm getting worried about these tempo runs. I should be comfortably under 20 minutes. If this is really where my fitness is, I'm in for an ass kicking at Pere Marquette.
Once back on the powerline, I popped of my shoes for the run home (25 minutes). That literally iced them, as the sun had set and I could see the frost forming on the grass.
Tuesday Nov 29, 2011 #
5 AM
Terrain (Grass) 59:00 [2] **
shoes: MT101
In to work on the powerline.
5 PM
Terrain (Grass) 22:00 [2] **
Drove home from work, picking up a Christmas Tree on the way. Sun was setting by the time I got home, but I still managed to get in a quick barefoot run on the powerline.
Monday Nov 28, 2011 #
4 PM
Terrain (Grass) 1:02:00 [2] **
shoes: MT101
Home from work via the powerline. A bit later than usual; most of the run was dark.
Sunday Nov 27, 2011 #
7 AM
Terrain (Grass) 43:00 [2] **
Yes, the injury flag is off! It will still need careful management, but if it's not disabled after yesterday, it obviously isn't jacked up too bad. Some pain this morning, but no problem walking without a limp and after the morning barefoot run through 38F wet grass, the foot wasn't feeling much of anything. No trouble the rest of the day, so I decided not to push my luck. The only other activity was a late afternoon loop walking around Mallard Lake with Yaya during which she checked off features on the map and we picked up a control that had been left out after the A-meet.
Saturday Nov 26, 2011 #
6 AM
Terrain (Grass) 20:00 [2]
(injured)
Quick jog on the powerline to loosen up the plantar.
11 AM
Orienteering race (Woods) 2:52:36 [4] *** 19.5 km (8:51 / km) +600m 7:40 / km
33c (injured) shoes: Oroc 280 (old)
SLOC 3-hour at Meramec. One could argue that racing 3 hours on loose rock is a bit insane when you're trying to manage a foot injury but, with Possum Trot reduced to a training run due to the schedule change, this was my only chance to achieve my standing annual goal of winning a long orienteering meet. And, it worked. Clean run with decent pace most of the way. Only person to sweep. David was second (death match now 3-2 in my favor) followed by a bunch of the Chicago guys and Jeff Sona.
I'm guessing I won't be walking too well tomorrow, but if by chance I am, I'll turn off the injury flag.
I'm guessing I won't be walking too well tomorrow, but if by chance I am, I'll turn off the injury flag.
Friday Nov 25, 2011 #
7 AM
Cycling (Road) 41:00 [2]
(injured) shoes: Bike:Cannondale Road
Easy spin to Longview Farm.
Terrain (Grass) 40:00 [2] *
Warmup (17 min), warmdown, and the kid's run (with Yaya) at Longview. All barefoot.
Running (Road) 17:45 [4]
shoes: Speedstar 4
Longview Turkey Trot. Nominally a 5K race, but that pushes the standard of legitimacy a bit on both counts. Good, firm workout though (probably just under 3 miles). Ran in the lead for most of it but didn't fight when one guy passed me with a half a mile to go as I'm still holding out some hope of running the full 3 hours tomorrow.
Cycling (Road) 1:17:00 [2]
shoes: Bike:Cannondale Road
Back home via a loop to the west.
Thursday Nov 24, 2011 #
7 AM
Terrain (Grass) 32:00 [2] **
weight:168lbs (injured)
Easy barefoot run on the powerline. Only 40F but not as wet so it was a bit easier to take.
11 AM
Cycling (Road) 2:12:00 [2]
(injured) shoes: Bike:Cannondale Road
Moderately easy spin around West County with a bunch of small climbs taken at average effort. Could have ended badly. I was descending through the apartments to the base of the Marshall climb when I hit a pothole that knocked my right hand off the bars just as I was setting up the sharp left hander. That left me way off line with a whole bunch of extra speed. Did I mention that this bike has basically no rear brake? There's a brick wall on the far side of the road and about the time I was thinking "I'm going to hit that at 40 miles an hour," the rear brake finally grabbed and I was able to kick out the back end and 3-point it through the turn. Probably not many calories burned, but it certainly qualified as elevated heart rate.
Wednesday Nov 23, 2011 #
6 AM
Cycling (Road) 29:00 [2]
(injured) shoes: Bike:Cannondale Road
In to work.
3 PM
Cycling (Road) 1:41:00 [2]
(injured) shoes: Bike:Cannondale Road
Home from work in the 60.
Tuesday Nov 22, 2011 #
9 AM
Terrain (Grass) 39:00 [4] *
(injured)
4x4:00@cruise 1:00R on the powerline by work. Odd time to run, but I wanted to do it barefoot and that meant waiting until the sun was up so I could see well enough to not step on anything too nasty. I had meetings all through lunch and was giving blood in the afternoon so this was really the only slot. It was raining fairly hard and only 45 degrees. Feet were bright red when I finished but it really is helping ( or at least it feels like it is).
Monday Nov 21, 2011 #
4 PM
Terrain (Grass) 22:00 [2] *
(injured) (rest day)
Foot was still pretty bad today. Barefoot running has always worked well in the past so I got in a short jog after work. Pretty much turned my feet into ice cubes as the grass was cold and wet, but that might have been a good thing given the nature of the injury. At any rate, the foot felt a lot better at the end of the run than the beginning, so I'm assuming it helped some.
Sunday Nov 20, 2011 #
Note
(injured) (rest day)
May have a disaster on my hands. Could barely walk this morning as my plantar fascitis is back big time. Not sure what it was about yesterday's session that set it off. After an hour or so hobbling around, it settled down. If I cared about the race, I probably could have run Skippo this morning, but taking the day off was certainly the prudent move. Besides, running 10 very tough Ks on trail in the cold rain probably would have jacked my voice for church and I had a pretty high solo today (Gounod's Sanctus).
For now I'm just going to treat it and continue. Probably wait until after the Trot to decide if I need to abort the marathon cycle.
For now I'm just going to treat it and continue. Probably wait until after the Trot to decide if I need to abort the marathon cycle.
Saturday Nov 19, 2011 #
12 PM
Orienteering (Woods) 1:56:00 [3] ***
35c shoes: Oroc 340
At Cuivre River. Given that the Trot is at SMP I probably should have run one of Bill's night course to HTFU. Decided to set my own in the white woods and it was quite fun. A little troublesome was the fact that I started lagging physically and mentally after just 90 minutes and I wasn't even going particularly hard out of respect for tomorrow's activities. Need to sharpen the ficus a bit.
Friday Nov 18, 2011 #
5 AM
Cycling (Road) 28:00 [2]
(rest day) shoes: Bike:Cannondale Road
In to work via a fairly direct route since it was pretty frosty and this is supposed to be an easy day.
3 PM
Cycling (Road) 1:38:00 [3]
shoes: Bike:Cannondale Road
Putting around west county in the 60. I miss the longer days, but the season is not without its compensation. Rode in both the sunrise and sunset today; both were truly fine.
Thursday Nov 17, 2011 #
5 AM
Terrain (Grass) 1:00:00 [2] **
weight:166lbs shoes: Sabino TR
In to work on the powerline. Legs were a bit sluggish and that situation wasn't improved by the fact that I'm singing Handel's "Comfort Ye" in church so that was stuck in my head. While it's my favorite solo piece, it's not exactly up-tempo. Forced myself to increase cadence for the second half of the run and that made things feel better.
Wednesday Nov 16, 2011 #
5 AM
Running (Road) 53:00 [3]
shoes: DS Trainers
Easy jog round the hood.
4 PM
Terrain (Grass) 1:51:00 **
shoes: MT101
4x2000@8:00 4:00R on the Parkway Central CC course.
Seemed like an obvious venue choice for terrain intervals given that it's right on my way home. Turns out to be a pretty fun CC course with some trails through the woods in addition to the usual grass. It would be fun to run it competitively; I don't know if Central does an all-comers meet. Distance is a guess as I was running by feel and the course is undulating enough that accurate measurement wouldn't mean much anyway. At any rate, it was certainly faster than tempo, so that part of the run rates a 4.
Seemed like an obvious venue choice for terrain intervals given that it's right on my way home. Turns out to be a pretty fun CC course with some trails through the woods in addition to the usual grass. It would be fun to run it competitively; I don't know if Central does an all-comers meet. Distance is a guess as I was running by feel and the course is undulating enough that accurate measurement wouldn't mean much anyway. At any rate, it was certainly faster than tempo, so that part of the run rates a 4.
Tuesday Nov 15, 2011 #
5 AM
Terrain (Grass) 59:00 [3] **
shoes: Sabino TR
In to work on the powerline.
4 PM
Terrain (Grass) 1:31:00 [2] **
shoes: Sabino TR
Tried a different route home; going east of the 141 construction rather than west. Change of pace was nice, but too much nasty vegetation to make it appealing as a regular route. Also, the culvert under the new 141 has a fair bit of water in it. Crossable, for sure, but soaked feet for the rest of the run. Might be a good route in the winter.
Monday Nov 14, 2011 #
5 AM
Running (Road) 54:00 [3]
shoes: DS Trainers
Easy jog round the hood.
Sunday Nov 13, 2011 #
6 AM
Terrain 2:03:00 [3] ***
shoes: Sabino TR
Chubb from Lone Elk with the Tyson section @49:37.
Seemed like it was taking forever to get to the Tyson tracks, and that's because it was: 38 minutes, which is slow even by night running standards. Considered bailing on the steady state potion of the workout, but decided to see if hammering up the ridge snapped me put of it. Seemed to and I felt like I was moving well after that. The watch wasn't so easy impressed and had me 30 seconds slow to the Tyson trailhead (target was 25 minutes). Got
Serious about it and made it back to the tracks in 24:10 (!) to save the workout. So fine.
Seemed like it was taking forever to get to the Tyson tracks, and that's because it was: 38 minutes, which is slow even by night running standards. Considered bailing on the steady state potion of the workout, but decided to see if hammering up the ridge snapped me put of it. Seemed to and I felt like I was moving well after that. The watch wasn't so easy impressed and had me 30 seconds slow to the Tyson trailhead (target was 25 minutes). Got
Serious about it and made it back to the tracks in 24:10 (!) to save the workout. So fine.
Saturday Nov 12, 2011 #
9 AM
Orienteering (Woods) 46:00 [3] ***
12c shoes: Gel-Saga
Middle green course at Hawn (1:10) from the meet a couple years ago. Camped there with Yaya last night and got in a nice hike with her. Came back to find that my O shoes somehow got left out when I was throwing stuff in the car. Oh well, it's still Hawn and I had a map so off I went. Didn't run super hard, but kept it reasonably firm. Around 25 minutes for the actual course.
5 PM
Running (Road) 48:00 [2]
shoes: DS Trainers
Easy jog round the hood after getting home.
Friday Nov 11, 2011 #
1 PM
Terrain (Mix) 46:00 [3] *
shoes: DS Trainers
Easy jog from work. A little more than half on grass.
Thursday Nov 10, 2011 #
5 AM
Terrain (Grass) 59:00 [2] **
weight:167lbs shoes: Sabino TR
In to work on the powerline. The G appears to have stabilized at it's winter value. I would have preferred that happen after Pere Marquette, but you can't take a month off and not expect to gain a couple pounds.
4 PM
Terrain (Grass) 57:00 [2] **
shoes: Sabino TR
Home on the powerline.
Wednesday Nov 9, 2011 #
4 PM
Terrain (Trail) 1:15:00 [4] **
shoes: Oroc 340
6xQueeny diagonal hill trail@3:20 with equal recovery.Good, solid return to repeats though I think my true I pace would be close to 3 minutes flat.
Tuesday Nov 8, 2011 #
5 AM
Terrain (Grass) 1:02:00 [2] **
shoes: MT101
In to work on the powerline. Kinda pokey for the first half - my night running on sloppy terrain is rusty (the powerline was very soft after two days of rain).
Monday Nov 7, 2011 #
4 PM
Terrain (Grass) 59:00 [2] *
shoes: MT101
Home from work on the powerline.
Sunday Nov 6, 2011 #
7 AM
Running (Road) 51:00 [2]
shoes: DS Trainers
Easy jog round the hood including a stop at the store for blueberries for Yaya's pancakes.
2 PM
Cycling (Road) 2:11:00 [2]
shoes: Bike:Cannondale Road
Easy spin in the 60. Would have liked to check out the cross races, but I wouldn't have had time to hang. Instead rode over to St. Charles. 370 bridge has a sign where the MRT enters saying no bikes. I'll have to call Trailnet and find out if this is a temporary thing or if I need to start writing irate letters. Meanwhile, I ignored the sign and crossed the bridge.
Saturday Nov 5, 2011 #
2 PM
Terrain (Grass) 51:00 [3] **
Barefoot on the powerline after getting home from the best camping trip ever.
Friday Nov 4, 2011 #
6 AM
Running (Road) 36:00 [2]
shoes: DS Trainers
Kate's off sunning herself with some friends in the FL Keys and Yaya doesn't have school today, so I'm working from home to keep an eye on her. Easy jog round the hood before she woke up.
3 PM
Terrain (Grass) 1:05:00 [3] *
ahr:158 shoes: MT101
Duck(U)@20:06. Well, it's a baseline. Figured anything under 20 would be OK, so it wasn't too far off. Problem was more one of toughness than fitness as I never got the HR into tempo range. Just haven't wrapped my head around another marathon cycle. It will come.
5 PM
Note
Then off to Klondike Park to attone for a month of neglecting Yaya by going camping. Frosty, but fun.
Thursday Nov 3, 2011 #
5 AM
Terrain (Grass) 1:06:00 [2] **
weight:168lbs shoes: Sabino TR
In to work via the powerline with a small detour to get fresh headlamp batteries at Walgreen's. Cool, drizzly morning made for very comfortable running. Almost jacked myself by stepping in a hole, but got the weight off in time.
Wednesday Nov 2, 2011 #
4 PM
Terrain (Trail) 40:00 [2] ***
shoes: Oroc 340
Warmup/down.
Orienteering (Woods) 51:58 [3] ***
16c shoes: Oroc 340
Tyson Test Loop (1:10). First time I've run this under 52. Of course, this is usually an August workout when it's about 25 degrees warmer, so I'm not sure the PR really counts, but it at least indicates that things aren't terrible. Some trouble with footing, but basically moving well. Nav was OK; not great.
Tuesday Nov 1, 2011 #
5 AM
Running (Road) 1:01:00 [2]
shoes: Sabino TR
Start of the Boston training cycle; lots of work to do to be ready for the hard stuff in January. This is as low as my fitness has been in several years, but the break has been good. Ran to work via Conway. As much fun as that road is on a bike, it sucks to run. Will test out the powerline route coming home.
Terrain (Grass) 1:04:00 [2] **
shoes: Sabino TR
The powerline is passable all the way through! Much rejoicing! I have a 7-mile trail run for a commute. It's even better than that since this is the same line that links my house to CC Lake. Can do a terrain run of pretty much any length based on this. Will probably start running to work 2-3 times a week and maybe cycling as well.