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Training Log Archive: ebuckley

In the 30 days ending Jun 30, 2013:

activity

time

miles

Cycling

35:37:00

Terrain

24:19:00

Running

7:17:00

FatTire

2:28:00

Total

69:41:00

averages - weight:168lbs

3:37

0:00

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Sunday Jun 30, 2013 #

6 AM

Cycling (Road) 57:00 [4]
shoes: Bike: Felt TT

2x10:00ti 5:00R on the Katy Connector.

12 PM

Terrain (Mix) 2:04:00 [2] **
shoes: Rocklite 315

With her tenth birthday coming up, Yaya has been recruited for acolyte duties at church. She's very excited about it and had her training class after today's service. So, I left Kate to hang out with a book while I ran straight from church, around CCLake, up through the singletrack and back home on the powerline.

Saturday Jun 29, 2013 #

6 AM

Terrain (Grass) 39:00 [2] **

New School Barefoot Loop.

1 PM

Cycling (Road) 1:31:00 [2]
shoes: Bike:Kona Hardtail

Easy spin with a stop at Balaban's for the tasting.

Terrain (Grass) 51:00 [4] **

8x3:00i 2:30R. Stopped at PNH and ran my intervals barefoot.

Friday Jun 28, 2013 #

6 AM

Cycling (Road) 36:00 [2]
shoes: Bike:Kona Hardtail

In to work. The good news is that I'm pretty sure I know what jacked up the knee and it has nothing to do with running or biking. Bad news is that I had to jack it up all over again to figure that out. Decided to take the SUV so I could use a lower gear.

4 PM

Cycling (Road) 2:36:00 [2]
shoes: Bike:Kona Hardtail

Easy miles on the flood plain. The lower gear is definitely helping.

Thursday Jun 27, 2013 #

5 AM

Cycling (Road) 1:48:00 [2]
shoes: Bike:Felt CX SS

Longer route into work as the prediction is calling for an additional 25 degrees by the time I ride home. Knee didn't complain much.

C • Tour de France 2

4 PM

Cycling (Road) 54:00 [2]
shoes: Bike:Felt CX SS

Home from work.

Wednesday Jun 26, 2013 #

6 AM

Running (Road) 1:31:00 [3]
shoes: Speedstar 5

10@70:00 on the way into work. 1st and 4th miles were on the track (PNH & PCH) to check the pace. About 15s/mi slow which is what I'd expect for a 72F dew point.

4 PM

Cycling (Road) 26:00 [2]
shoes: Bike:Felt CX SS

Home from work just in time to beat YET ANOTHER FREAKIN' STORM. Just as well since I've been neglecting the icing of my knee and today it decided to remind me that I need to be tending to that.

Tuesday Jun 25, 2013 #

5 AM

Cycling (Road) 1:08:00 [2]
(rest day) shoes: Bike:Felt CX SS

In to work.

Monday Jun 24, 2013 #

5 AM

Cycling (Road) 30:00 [2]
(rest day) shoes: Bike:Felt CX SS

In to work. Some big ass trees down.

4 PM

Cycling (Road) 1:09:00 [2]
(rest day) shoes: Bike:Felt CX SS

Home from work via CC Lake.

Sunday Jun 23, 2013 #

6 AM

Terrain (Grass) 52:00 [2] **

Four School Barefoot Loop.

1 PM

Terrain (Trail) 2:13:00 ***
shoes: Sabino TR (grey)

8xRiver Scene@2:50 roughly equal recovery coming down Lone Wolf at Castlewood.

As with yesterday, it took a long time to get the engine started. Ran all of Grotpeter (including Roller Coaster, which has now been re-branded as the main line for Grotpeter). The actual repeats were run pretty well given the heat and by the time I was done, I was close enough to 2 hours, I figured I'd just jog down to the river to see what the flood plain trails looked like and make it a legit long run. Pretty goopy is the answer and it will be that much worse after this evening's storm.

Went for a dip in Kiefer Creek, which was wonderfully chilly, afterwards.

Saturday Jun 22, 2013 #

6 AM

Terrain (Trail) 1:47:00 [2] **
shoes: Rocklite 315

Wholehearted Loop. Moving super slow until I got to the singletrack. Pace was fine after that.

Friday Jun 21, 2013 #

5 AM

Terrain (Grass) 40:00 [2] **

New School Barefoot Loop.

Cycling (Road) 25:00 [2]
shoes: Bike:Felt CX SS

In to work.

4 PM

Cycling (Mix) 2:05:00 [2] *
shoes: Bike:Felt CX SS

Over to St. Charles via Page/Katy. Home on the powerline. Not enough off-road to count as a fat tire session.

Thursday Jun 20, 2013 #

6 AM

Terrain (Grass) 52:00 [3] *
weight:168lbs shoes: MT110

2x15:00t 3:00R on the way in to work.

4 PM

FatTire (Grass) 1:24:00 [4] **
shoes: Bike:Felt CX SS

8x1:30i 1:00R at CC Lake plus over and back on the powerline.

Wednesday Jun 19, 2013 #

5 AM

Terrain (Grass) 28:00 [2] **

Old School Barefoot Loop.

12 PM

Terrain (Trail) 52:00 [2] ***
shoes: Sabino TR (grey)

Had a morning demo at RGA West, so I had planned to run my repeats on L&C at lunchtime. Legs weren't really down with that plan, but the real problem was that when I got to the bottom of the climb, in the time it took to turn around, about 25 mosquitos landed on me with at least that many honing in. Decided that would really piss me off after a few repeats so I nipped the whole thing in the bud and just ran back on the trail with a bit of open woods running just for good measure. Try again tomorrow.

Tuesday Jun 18, 2013 #

5 AM

Cycling (Road) 1:32:00 [2]
shoes: Bike:Felt CX SS

Easy spin into work on the flood plain.

5 PM

Cycling (Road) 2:03:00 [2]
shoes: Bike:Felt CX SS

Home from work with extra distance on the flood plain and North County.

Monday Jun 17, 2013 #

6 AM

Cycling (Road) 28:00 [2]
(rest day) shoes: Bike:Felt CX SS

In to work. Left knee is certainly improved, but certainly not fully healed. Might just be something I have to manage all the way through the cycle.

5 PM

Cycling (Road) 28:00 [2]
(rest day) shoes: Bike:Felt CX SS

Another easy day; this one a bit less intentional.

Sunday Jun 16, 2013 #

Note
(rest day)

Between meeting folks for breakfast, driving back to STL, and a nice dinner, there wasn't much opportunity for getting a workout in. Haven't taken a day completely off since April, so I was probably due, anyway.

Saturday Jun 15, 2013 #

5 AM

Terrain (Mix) 2:03:00 [3] **
shoes: Speedstar 6 (old)

6x5:00ti 1:00R.

Woke up with my legs telling me the quality day might have to wait. That's a bit of a concern because if it takes four days to recover from a hot quality day, it's gonna be kind of tough to get in two of them a week. Anyway, figured I'd at least do a decent warmup. Did a strider after 20 minutes of jogging; no dice. Figured the workout was gone so I just shuffled over to CC Lake and ran some singletrack. Got through that and was starting to head back through the lower park when I decided that maybe I was up to tempo intervals after all. Quads shrieked when they realized I was serious but I had already committed to the workout. Pace was probably off by 10-20s/mi but given the circumstances, I'll take it.

3 PM

Terrain (Grass) 58:00 [2] *
shoes: Sabino TR (grey)

At the Lake (yuck) for a wedding. At least it's just an overnight. Went for an easy jog from Four Seasons before the ceremony. Hot and muggy for the run. Then it rained on the wedding (which was outdoors). Great stuff.

Friday Jun 14, 2013 #

5 AM

Cycling (Mix) 1:29:00 [2] **
shoes: Bike:Felt CX SS

Got out the door at 5:20 so I'd be at work before 6. It took all of about 2 minutes for me to decide that the world wasn't going to end if I didn't get in until 7. Only get about 10 mornings this nice all year.

Somebody's been busy with a gravel truck and a bobcat. The powerline has been nominally repaired. When I ran it Wednesday, I noticed there were still some wheel-grabbing ruts, but it looked passable on a cross bike. I was right on both counts and one of the ruts did throw me enough I had to unclip and dab, but I got through OK. Maybe I'll just use the 50m or so that's still jacked up as dismount and run practice.

In other happy news, it appears that an easy day and some aggressive icing was all the knee needed. Very little pain this morning, even when climbing up River Valley. I'll keep icing and take it easy on the bike for a few more days just to be sure.

4 PM

Cycling (Road) 43:00 [2]
shoes: Bike:Felt CX SS

Work to the Market for Jeff's birthday party.

8 PM

Cycling (Road) 1:13:00 [2]
shoes: Bike:Felt CX SS

Home with an extra bit on the levy trail.

Thursday Jun 13, 2013 #

5 AM

Cycling (Road) 29:00 [2]
weight:167lbs (rest day) shoes: Bike:Felt CX SS

Ditched the bike intervals this week to give the knee a break. It's not getting any worse, but hasn't really improved, either.

4 PM

Cycling (Road) 43:00 [2]
(rest day) shoes: Bike:Felt CX SS

Home from work.

Wednesday Jun 12, 2013 #

6 AM

Running (Mix) 1:23:00 [4]
shoes: MT110

8x300@63 100R on the Parkway Central track on the way into work. A bit lame but between the heat and my knee I figured better to err on the side of caution. The important workout this week is Satruday.

C • whats lame about it? seems ... 4

4 PM

Terrain (Grass) 2:04:00 [2] *
shoes: MT110

Home via CC Lake with 6 striders at the end.

The first hot quality day has made the question, "How bad do you want this over-50-sub-3 thing?" a bit more relevant. Leaving CC Lake I met Tom Whalen (who will certainly join that club shortly after his birthday in 2016) coming the other way holding a stiff pace and looking pretty determined. I decided I wanted it quite a lot.

Tuesday Jun 11, 2013 #

5 AM

Cycling (Road) 1:27:00 [2]
shoes: Bike:Felt CX SS

Hmmm, seems that cycling may actually be the problem. Every time I put any pressure on the pedals, the knee lit up. Checked the cleat alignment and it doesn't appear to have slipped. I've done almost no big gear work this spring. My volume, both overall and cycling specific have been moderately heavy, but nothing out of the ordinary for me. Not really sure how to fix this.

Anyway, for the moment, easy spinning feels fine, so that's what I did on the way into work. Was going to go longer this afternoon, but that now seems ill-advised. We'll just see how things feel at the end of the day.

5 PM

Cycling (Road) 2:10:00 [2]
shoes: Bike:Felt CX SS

Contented my self with easy spinning on the flood plain. Knee seemed OK with it.

Monday Jun 10, 2013 #

5 AM

Terrain (Grass) 27:00 [2] **
(rest day)

Old School Barefoot Loop.

My left knee has been complaining the last week or so. It doesn't hurt to run, but it's the bad kind of pain (like something is structurally wrong). This week is supposed to be a bit lighter, anyway. If it doesn't feel better by next week, I'll have to get it looked at.

Sunday Jun 9, 2013 #

12 PM

Terrain (Trail) 2:50:00 [3] ***
shoes: MT110

Change of Heart@74:30.

Watched the sky becoming increasingly ominous on the way over, but all it brought was a stiff breeze, some rain, and a 10-degree temperature drop. I was fine with that, particularly the last bit. The steady state portion was fine, but I sure shut down on the run back home. It was quite the slog.

Saturday Jun 8, 2013 #

6 AM

Terrain (Grass) 40:00 [2] **
(rest day)

New School Barefoot Loop.

2 PM

Cycling (Road) 1:03:00 [2]
(rest day) shoes: Bike:Felt CX SS

Easy spin over to Balaban's for the wine tasting.

Friday Jun 7, 2013 #

6 AM

FatTire (Grass) 1:04:00 [4] **
shoes: Bike:Felt CX SS

4x5:00ti 1:00R.

After noting yesterday that the grass at CC Lake was way too long to properly turn the 60" gear, I hunted around for a more suitable venue for some race-pace CX training. Parkway Central apparently cut their grass earlier this week, so I mapped out a loop that looked like it would give me five minutes of hard effort with a minute of recovery. By dumb luck, it came out almost to the second. By the end of the session my brakes were sufficiently jammed up with wet grass clippings that it might have been more resistance than riding through the tall stuff at CC Lake. Oh well, a good session and decent training for the occaisional race where I pick the wrong cog.

4 PM

Cycling (Road) 2:02:00 [2]
shoes: Bike:Felt CX SS

Easy spin home on the flood plain. CC Lake is down another foot and you can ride all the way around on the bike path.

Thursday Jun 6, 2013 #

6 AM

Terrain (Grass) 1:12:00 [4] **
weight:169lbs

Alternating Current + 6x3:00i equal recovery.

They're putting a new surface on the HS track (which is why I went all the way over to Desmet yesterday), so I ran the intervals by feel on the practice field. I think the pace was pretty close. The powerline is still enough of a mess that getting a bike through would be tough (but possible). No real problems running it barefoot.

4 PM

Cycling (Road) 1:50:00 [2]
shoes: Bike:Felt CX SS

Easy miles on the flood plain. CC Lake appears to have dropped about a foot over the last 48 hours. There were obvious high water lines and debris on the bike path but the west side was passable (the east is still underwater).

Wednesday Jun 5, 2013 #

5 AM

Cycling (Road) 1:01:00 [2]
shoes: Bike:Felt CX SS

Into work via CC Lake.

7 PM

Running (Road) 1:22:00 [2]
shoes: Grid A2

Over to Desmet with the intention of running 800's, but I had really bad heartburn and couldn't hold the pace for more than 200m. Gave up after the third attempt; try again tomorrow.

Tuesday Jun 4, 2013 #

5 AM

Terrain (Grass) 1:01:00 [2] *
shoes: Speedstar 6 (old)

In to work via Pebble Acres.

12 PM

Terrain (Grass) 52:00 [2] *
shoes: Speedstar 6 (old)

Over to Whole Foods for lunch (skipping Maryville trails).

Monday Jun 3, 2013 #

5 AM

Cycling (Road) 29:00 [2]
shoes: Bike:Felt CX SS

Into work.

4 PM

Cycling (Road) 2:22:00 [2]
shoes: Bike:Felt CX SS

Wandered around Wildwood for a bit and also checked out the flood plain (of which, the unprotected side is mostly underwater). No big efforts.

Sunday Jun 2, 2013 #

6 AM

Terrain (Grass) 54:00 [2] **

Four School Barefoot Loop.

Well, well, seems that running 21 when you've got a low-grade cold takes a bit out of you. Didn't wake up until the absurdly late hour of 6AM this morning. Decided the longer I hung around, the less likely I was to run at all, so I got straight out the door. Felt fine once moving.

It's always dicey running barefoot after a big storm and there were plenty of debris minefields. Managed not to step on anything too nasty.

Saturday Jun 1, 2013 #

7 AM

Running (Road) 3:01:00 [2]
shoes: Neo33

Rec-Plex loop with the Fleet Feet Club and then again solo plus a little extra to get the distance to 3 hours. Plenty of debris on the path from last night's tornados. Fortunately, it seems the damage was all of the "Your shit is jacked up" variety not the "Your house is gone and your family is dead" variety.

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