Training Log Archive: ebuckleyIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
6 AM
Cycling (Road) 26:00 [2]
shoes: Bike:Cannondale Road
In to work in the 60. Roads were still wet, but nothing coming down from above.
4 PM
Cycling (Road) 1:00:00 [2]
shoes: Bike:Cannondale Road
Home from work in the 60.
Sunday Apr 29, 2012 #
Note
(rest day)
Was ambivalent about getting in a workout and on a recovery week that almost always means the right answer is "no."
Saturday Apr 28, 2012 #
6 AM
Terrain (Trail) 2:33:00 [2] ****
shoes: Sabino TR (grey)
Greenrock from SLEEC to the north end. Kinda pokey going out (this is still a recovery week) in 79. Back in what seemed a more reasonable 74 though it's been so long since I've run this section I don't know how to adjust for all the GORC reroutes.
2 PM
Cycling (Road) 33:00 [2]
shoes: Bike:Kent Tandem
Around the hood with Yaya.
Friday Apr 27, 2012 #
6 AM
Terrain (Grass) 38:00 [2] **
shoes: Rocklite 315
Meetings at RGA West today so got in the usual barefoot loop before driving in.
4 PM
Terrain (Trail) 1:26:00 [2] ***
Lewis trail plus to and from Mt. Plutonium after work. One of the few upsides to having meetings at West is being able to run this so very fine trail when the day
Is done.
Is done.
Thursday Apr 26, 2012 #
6 AM
Cycling (Road) 27:00 [2]
(rest day) shoes: Bike:Cannondale Road
In to work in the 60.
4 PM
Cycling (Road) 57:00 [2]
shoes: Bike:Cannondale Road
Home in the 60.
Wednesday Apr 25, 2012 #
5 AM
Cycling (Road) 28:00 [2]
(rest day) shoes: Bike:Cannondale Road
My bike sure thinks yesterday was hard. It was making horrible sounds coming into work this morning. Hopefully, a BB overhaul will do it, but I think the frame may really be dead this time.
4 PM
Cycling (Road) 1:02:00 [2]
shoes: Bike:Cannondale Road
Home from work with a stop at Whole Foods for dinner supplies.
Tuesday Apr 24, 2012 #
6 AM
Cycling (Road) 27:00 [2]
shoes: Bike:Cannondale Road
In to work in the 60.
4 PM
Cycling (Road) 3:26:00 [3]
shoes: Bike:Cannondale Road
Over to Alpine Shop in the 60 for the Tuesday Evening Ride, including a couple climbs where the 60 was pretty tall. Did the ride with Emily who did a pretty fine job of hanging in given that she was on a TT bike. Then home at a modest clip.
I’m giving this one a 3 for intensity because there were a few real efforts, but I think it’s really more like junk. Probably less than 15 minutes of quality work. That’s not a problem this week because I had no intention of doing a midweek quality session. Might be problematic going forward. Maybe I’ll do track work at lunchtime on Tuesdays when I want to do this one.
The bigger issue is that there is some serious Cat 5 bike handling going on and this is not a small group. Fortunately, the pace on the flats was pretty easy, so I could just hang around the edges of the pack rather than tucking in tight. I guess that makes it a better workout anyway.
Overall fun, but I don’t think I’ll do it more than once or twice a month.
I’m giving this one a 3 for intensity because there were a few real efforts, but I think it’s really more like junk. Probably less than 15 minutes of quality work. That’s not a problem this week because I had no intention of doing a midweek quality session. Might be problematic going forward. Maybe I’ll do track work at lunchtime on Tuesdays when I want to do this one.
The bigger issue is that there is some serious Cat 5 bike handling going on and this is not a small group. Fortunately, the pace on the flats was pretty easy, so I could just hang around the edges of the pack rather than tucking in tight. I guess that makes it a better workout anyway.
Overall fun, but I don’t think I’ll do it more than once or twice a month.
Monday Apr 23, 2012 #
6 AM
Cycling (Road) 29:00 [2]
(rest day) shoes: Bike:Cannondale Road
In to work in the 60.
4 PM
Cycling (Road) 37:00 [2]
shoes: Bike:Cannondale Road
Home from work in the 60 with a stop at the store for groceries.
Sunday Apr 22, 2012 #
7 AM
Terrain (Grass) 38:00 [3] **
Repeat of yeaterday's barefoot run. Legs are back.
3 PM
Cycling (Road) 2:13:00 [2]
shoes: Bike:Cannondale Road
Almost switched to running as the conditions (55F, sprinkles) were much more favorable for that activity. However, a 2-hour run would have brought the day's total to over 20 miles, which is a b it much 6 days after a marathon, even if it was run off pace.
Straight south to Valley Park with the intention of heading over to Kirkwood. Sky looked really ugly in that direction, so I switched to a clockwise loop and came back through Ballwin and Chesterfield. In the 60 the whole way, mostly soft, but enough little climbs to confirm that the bike was the way to go. Legs still need a few more days before they can do anything too hard.
Straight south to Valley Park with the intention of heading over to Kirkwood. Sky looked really ugly in that direction, so I switched to a clockwise loop and came back through Ballwin and Chesterfield. In the 60 the whole way, mostly soft, but enough little climbs to confirm that the bike was the way to go. Legs still need a few more days before they can do anything too hard.
Saturday Apr 21, 2012 #
7 AM
Terrain (Grass) 38:00 [3] **
(rest day)
Barefoot on the powerline. Legs felt downright perky this morning. Should be able to get a quality workout in sometime next week.
Later in the morning I took Yaya to Six Flags and stopped by Double Chubb. Jeff Sona won the 25K with David right behind him. Such great day for a trail run. I really wish I had done the 50K instead of Boston. Oh well, I had great conditions for Psycho Wyco, so it hasn't been all bad this cycle. Also signed up for Kettle since it's clear no damage was done last Monday.
Later in the morning I took Yaya to Six Flags and stopped by Double Chubb. Jeff Sona won the 25K with David right behind him. Such great day for a trail run. I really wish I had done the 50K instead of Boston. Oh well, I had great conditions for Psycho Wyco, so it hasn't been all bad this cycle. Also signed up for Kettle since it's clear no damage was done last Monday.
Friday Apr 20, 2012 #
5 AM
Cycling (Road) 26:00 [3]
(rest day) shoes: Bike:Cannondale Road
In to work with a bit of pressure on the pedals because I wanted to beat the rain (I did by abou 5 minutes). I don't really mind riding in the rain, but I hate getting everything gunked up first thing in the morning. Legs are feeling much better.
6 PM
Cycling (Road) 30:00 [2]
shoes: Bike:Cannondale Road
Home from work in the 60.
Thursday Apr 19, 2012 #
4 PM
Cycling (Road) 1:10:00 [3]
weight:171lbs (rest day) shoes: Bike:Cannondale Road
Had thought I might be able to run in, but that idea was a non-starter. Legs are quite stiff. Rode home easy in the 60.
Wednesday Apr 18, 2012 #
6 AM
Cycling (Road) 30:00 [2]
(rest day) shoes: Bike:Cannondale Road
In to work in the 60. Kate picked me up after work so we could get our new car.
Tuesday Apr 17, 2012 #
12 PM
Running (Walking) 2:00:00 [1]
(rest day) shoes: Gel-Saga
Wandering around Midtown. Rockefeller Center,Central Park, Times Square, then walking from the 7 train to LGA for my flight. Around 7 miles total with a 25 pound pack. Activity felt good and left foot isn't bugging me. Looking good for Kettle.
Monday Apr 16, 2012 #
Event: 116th Boston Marathon
10 AM
Running race (Road) 3:19:09 [5] 26.22 mi (7:36 / mi)
shoes: Speedstar 5
Boston Marathon. 5k at pace, but knew it wouldn't last so switched to training run. Slowest marathon since 1996 (which includes Heart of America as a training run) but still beat my seed by 400 places. I promised I wouldn't whine about conditions so that's as much race report as I'm going to write.
Sunday Apr 15, 2012 #
10 AM
Running (Road) 41:00 [3]
shoes: Speedstar 5
Easy jog along the sound with Kevin. Really nice morning. Forecast for tomorrow has not improved. Plan now is to run the first half just ahead of 3-hr pace and then use the next few miles to assess whether to go for the time or jog it in and run Kettle Moraine in June.
Saturday Apr 14, 2012 #
3 PM
Running (Mix) 33:00 [2]
(rest day) shoes: Speedstar 5
In Connecticut with Kevin. Jogged over to the track he uses and ran his recovery laps with him while he did his intervals. Ran the last one with him (400@85) because he was struggling a bit. Figured there's no harm in it; I've pretty much written off any chance of a good time on Monday. Still very much looking forward to it; just don't expect to go vey fast in that much heat.
Friday Apr 13, 2012 #
6 AM
Running (Road) 25:00 [2]
(rest day) shoes: Speedstar 4
Easy jog round the hood. Working from home this morning since I was heading to the airport midday. Stopped by the bank on the way to make the largest cash deposit of my life. Sold the Magnum last night. One normally uses a cashiers check for such transactions, but when you're selling a black 400hp car with tinted windows and dubs, your target market plays by different rules. And when the buyer shows up in the middle of the night with 95 Benjamins in an envelope, "Where did you get those?" is probably not the best way to continue the conversation. Anyway, I was somewhat relieved that the bank agreed they were actual US currency. The source will remain a mystery.
Thursday Apr 12, 2012 #
6 AM
Cycling (Road) 29:00 [2]
weight:166lbs (rest day) shoes: Bike:Cannondale Road
In to work in the 60.
4 PM
Cycling (Road) 35:00 [2]
(rest day) shoes: Bike:Cannondale Road
Home from work in the 60. Followed by cutting the lawn and a whole lot of painting (want to get that done while all the cabinets are out and before the new floor goes in. All that reaching overhead with the roller was courting disaster (a back injury a week before Boston 2010 made me cancel the trip) but all ended well. The kitchen may be torn up, but at least the walls look good.
Wednesday Apr 11, 2012 #
5 AM
Terrain (Grass) 53:00 [3] **
shoes: DS Trainers
4x5:00@Tempo 2:00R on the way into work.
OK, I lied to my body about last week being the last tempo run until summer cycle. I had originally planned to do a dial-in this week, but decided to follow Daniel's schedule instead. I don't think a dial-in has much benefit when you're starting in a big mob, anyway. I'll just try to get through the first mile without spiking my HR, there are 25 more after that to fix the time if it's a bit slow (which it may not be, given that it's downhill).
OK, I lied to my body about last week being the last tempo run until summer cycle. I had originally planned to do a dial-in this week, but decided to follow Daniel's schedule instead. I don't think a dial-in has much benefit when you're starting in a big mob, anyway. I'll just try to get through the first mile without spiking my HR, there are 25 more after that to fix the time if it's a bit slow (which it may not be, given that it's downhill).
4 PM
Cycling (Road) 2:27:00 [2]
shoes: Bike:Cannondale Road
Meandering around west county on the way home from work. Totally misjudged the temp; it looked so nice out, I just assumed it was getting warm. Really froze on the descent through Rockwoods Reservation and, since I wasn't trying to trash my legs, the ensuing clImb of Woods didn't warm me up much.
The new surface on Woods isn't as bad as I feared. It's some sort of sand and tar treatment but not as deep as chip seal. Frankly, it's not obvious to me that anything has been accomplished at all, but at least they didn't make things worse. Perfectly rideable going up. I'll wait for a few thunderstorms to wash off the loose stuff before going down.
The new surface on Woods isn't as bad as I feared. It's some sort of sand and tar treatment but not as deep as chip seal. Frankly, it's not obvious to me that anything has been accomplished at all, but at least they didn't make things worse. Perfectly rideable going up. I'll wait for a few thunderstorms to wash off the loose stuff before going down.
Tuesday Apr 10, 2012 #
6 AM
Cycling (Road) 27:00 [2]
shoes: Bike:Cannondale Road
In to work in the 60.
4 PM
Terrain (Grass) 1:09:00 [2] **
shoes: DS Trainers
Home via Hog's Hollow. Taper seems to be working. Several minutes faster than usual and I certainly wasn't feeling like I was pushing. Really nice day, which may also have put some spring in my step.
Monday Apr 9, 2012 #
Note
(rest day)
No real need for a day completely off, but no real need to run, either. I had meetings out at West, so I had to drive in.
And on an unrelated note, the kitchen remodel is underway. No running water downstairs for the next week or so and no kitchen until May. Yaya has turned a big corner with respect to her picky eating. She told me that she's dissapointed that I won't be able to cook for her for a while. Of course, she may have just been going for easy points. She's fairly sharp about that sort of thing.
And on an unrelated note, the kitchen remodel is underway. No running water downstairs for the next week or so and no kitchen until May. Yaya has turned a big corner with respect to her picky eating. She told me that she's dissapointed that I won't be able to cook for her for a while. Of course, she may have just been going for easy points. She's fairly sharp about that sort of thing.
Sunday Apr 8, 2012 #
6 AM
Terrain (Grass) 29:00 [2] **
(rest day)
Choir rehersal started at 7 because we're doing both services. Kate and Yaya weren't showing up until 10, so I ran over to church barefoot (having already stashed a change of clothes there yesterday). As much as I enjoyed the music we did the past few days, I'm glad to have it behind me. It was a distracting stress so close to the marathon.
We toned down the Easter Eatin' this year. Still a nice brunch spread: Hot Cross French Toast (just regular French Toast with icing crosses), Bacon and Zucchini Strata, and Ch. St. Michelle Sparkling Wine. Spent the afternoon chillin' with my girls (Kate, Yaya, and Ruby). Salad for dinner followed by Carrot Cake that came out really well. And, of course, Yaya ate a ton of candy.
We toned down the Easter Eatin' this year. Still a nice brunch spread: Hot Cross French Toast (just regular French Toast with icing crosses), Bacon and Zucchini Strata, and Ch. St. Michelle Sparkling Wine. Spent the afternoon chillin' with my girls (Kate, Yaya, and Ruby). Salad for dinner followed by Carrot Cake that came out really well. And, of course, Yaya ate a ton of candy.
Saturday Apr 7, 2012 #
6 AM
Running (Road) 1:56:00 [2]
shoes: Speedstar 5
St. Charles Club run plus over and back from the coffee shop. None of my regular companions were there this week, so I ended up running most of this alone. Mght have been a touch fast given how close we are to the marathon, but I think it's fine.
Friday Apr 6, 2012 #
5 AM
Cycling (Road) 28:00 [2]
shoes: Bike:Cannondale Road
In to work in the 60. Early start today hoping to get some time in the saddle after work.
11 AM
Terrain (Mix) 1:16:00 [2] **
shoes: DS Trainers
Over to Whole Foods for lunch via the Maryland trails.
4 PM
Cycling (Road) 2:22:00 [3]
shoes: Bike:Cannondale Road
Didn't get out quite as early as hoped, but still got in a decent ride. Firm effort on Rock Hollow, hard on Ries up from Castlewood (there isn't any not-hard way to get up that one with race gearing), and some big ring work coming home.
8 PM
Note
Bought a new car this evening. Replacement for the Magnum. Jetta TDI wagon. Still deciding what to do with the WRX, though I can't say it's been particularly difficult getting by without it.
Thursday Apr 5, 2012 #
6 AM
Running (Road) 1:02:00 [2]
weight:166lbs shoes: DS Trainers
A steady rain started shortly after I got home yesterday and was still going when I woke up. Didn't feel like dealing with a bunch of mud on the powerline. Didn't feel like dealing with work, Yaya's inability to sleep, or the fact that I have 6 choral performances in the next four days, either. Focused on what I could control and ran in on roads. Conditions were actually pretty nice and much more congruous with the season (53F, light mist).
5 PM
Cycling (Road) 35:00 [2]
shoes: Bike:Cannondale Road
Work to church for Maundy Thursday service, then the few minutes home from there.
Sang terrible which was no surprise given how little sleep I've got in the past few days. Fortunately, we weren't doing anything terribly difficult tonight. Looks like next week will be a bit more normal on the work front which is good because there's no way I'd run a good marathon after a week like this.
Sang terrible which was no surprise given how little sleep I've got in the past few days. Fortunately, we weren't doing anything terribly difficult tonight. Looks like next week will be a bit more normal on the work front which is good because there's no way I'd run a good marathon after a week like this.
Wednesday Apr 4, 2012 #
6 AM
Cycling (Road) 27:00 [2]
shoes: Bike:Cannondale Road
In to work in the 60. Pleasantly surprised that the roads had dried after last night's rain. Seemed like it was too cool and humid for that.
5 PM
Terrain (Grass) 1:03:00 [3] *
shoes: Speedstar 4
2x15:00 Tempo 5:00R on the way home from work. Ran it by feel, so it was probably a touch slow as today was a draining day at work. Looked at my watch near the end of the second and realized I only had four more minutes of tempo running until my next training cycle starts in June. That helped me pick it up a bit.
Tuesday Apr 3, 2012 #
5 AM
Terrain (Grass) 57:00 [2] **
shoes: Speedstar 4
Didn't sleep well and felt like crap this morning. Nausea and lightheaded. Took my time getting ready and finally felt like I could run in without puking. Legs felt fine and my insides settled somewhat. Not sure what the deal is - might be work stress, or I might be a few days early on my pre-marathon illness (about the only time I ever get sick is a week before a major marathon - it's like clockwork).
5 PM
Terrain (Grass) 57:00 [2] *
shoes: DS Trainers
Home from work via Pebble Acres. Insides doing better, but now the legs felt dead. OK after the first 15 minutes.
Monday Apr 2, 2012 #
6 AM
Cycling (Road) 28:00 [2]
(rest day) shoes: Bike:Cannondale Road
In to work in the 60.
5 PM
Cycling (Road) 1:18:00 [2]
shoes: Bike:Cannondale Road
Long day at work (first of several, I'm afraid; good thing I'm stepping volume down this week). Easy spin home via CC Lake. The runners at the lake didn't seem to be enjoying the heat very much. It was fine on the bike.
Sunday Apr 1, 2012 #
7 AM
Terrain (Grass) 39:00 [2] **
Barefoot on the powerline. Legs felt nice and springy. I bring that up because in the afternoon...
2 PM
Terrain (Mix) 2:27:00 [2] **
shoes: Speedstar 4
... they didn't. Now, the record high for Boston on April 16 is 84F and I obviously won't be running the marathon at the tail end of a 20-hour training week so today's session was overkill. Still, the humidity was low enough that I was a bit surprised at how poorly I responded to the heat. Ran around CC Lake and then up the ridge. Temps in the 90's had the lakefront looking more like June 1 rather than April 1 - lots of barbeques and bikini tops. Once on the singletrack (about an hour in), I felt much better and really didn't struggle with the decision to tack on a couple miles coming home to get the total for the day over 3 hours. Last long run of this cycle.