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Training Log Archive: ebuckley

In the 30 days ending Sep 30, 2013:

activity

time

miles

Terrain

22:47:00

Cycling

21:29:41

Running

7:50:56

26.22

42.2

Orienteering

3:20:00

54c

Total

55:27:37

26.22

42.2

54c

averages - weight:172lbs

4:02

0:00

» now

Monday Sep 30, 2013 #

6 AM

Cycling (Road) 1:43:00 [2]
shoes: Bike:Cannondale Road

In to work in the 60.

4 PM

Cycling (Road) 1:26:00 [2]
shoes: Bike:Cannondale Road

Home via Kirkwood.

Sunday Sep 29, 2013 #

7 AM

Terrain (Grass) 49:00 [2] **

Four School Barefoot Loop.

1 PM

Orienteering (Woods) 46:00 [1] **
8c shoes: Rocklite 315

Shadowing Yaya on a White course at Tyson (1:10). She did rather well for her first time back in the woods this fall.

4 PM

Cycling (Road) 1:48:00 [2]
shoes: Bike:Cannondale Road

Valley Park/Kirkwood. A few firm efforts thrown in.

Saturday Sep 28, 2013 #

6 AM

Terrain (Grass) 29:00 [2] **

Old School Barefoot Loop.

4 PM

Terrain (Mix) 1:11:00 [3] *
shoes: MT110

Duck(U)@18:33.

Seems I'm still fat, but not quite as slow as feared. Perhaps the 300s snapped me out of it a bit or maybe it was just a couple good nights of sleep (which I haven't had nearly enough of lately due to work). Anyway, this is still off, but at least in the ballpark of where it should be.

Friday Sep 27, 2013 #

11 AM

Terrain (Mix) 1:23:00 [2] **
shoes: MT110

Maryville trails at lunch.

Thursday Sep 26, 2013 #

5 AM

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

Long run into work. Mostly on gravel to see if the Speedstars might work for Heartland. Probably could do it but I think my feet would be pretty sore at the end. I'll go heavier; probably the Sabino's since they are so well broken in (so much so that I expect that will pretty much be it for them).

Wednesday Sep 25, 2013 #

4 AM

Running (Track) 46:00 [4]
shoes: Grid A2

8x300@63 100R. Super duper early morning intervals.

C • interesting how you can jum... 2

6 AM

Cycling (Road) 28:00 [2]
shoes: Bike:Cannondale Road

In to work in the 60 via Bible Study.

3 PM

Cycling (Road) 2:13:00 [3]
shoes: Bike:Cannondale Road

West county including an hour rolling the 89.

Tuesday Sep 24, 2013 #

6 AM

Running (Road) 36:00 [2]
shoes: Neo33

Easy jog round the hood.

4 PM

Terrain (Grass) 1:13:00 [2] *
shoes: Speedstar 6 (old)

Home from work via Hogs Hollow.

Monday Sep 23, 2013 #

Note
(rest day)

Took the day off from work (of course, I already had 9 hours in from the weekend, so I was really just reclaiming the weekend) to clean out my garage. Beautiful day for it. No real training value, but being on my feet all day seemed enough so I didn't spoil the relaxing evening by trying to cram in a workout.

Sunday Sep 22, 2013 #

7 AM

Terrain (Grass) 51:00 [2] **

Four School Barefoot Loop.

3 PM

Cycling (Mix) 1:42:00 [2]
shoes: Bike:Felt CX SS

Easy spin over to St. Charles & back via CC Lake. Includes about 30 minutes unpaved on the Katy and the Powerline, but not technical enough to warrant logging separately.

Saturday Sep 21, 2013 #

7 AM

Terrain (Trail) 2:53:00 [2] ***
shoes: Sabino TR (grey)

Greenrock/Mustang loop with the SLUGs. Great run, except for the face plant 200m from the finish. What's another round of scrapes when you've gone down hard on each of the preceding two weekends?

Friday Sep 20, 2013 #

7 AM

Terrain (Grass) 1:00:00 [2] *
shoes: MT110

In to work on the powerline.

5 PM

Terrain (Mix) 1:42:00 [3] **
shoes: MT110

Duck(U)@20:06 on the way home from work.

Damn, really? I am fat and slow.

Thursday Sep 19, 2013 #

11 AM

Terrain (Trail) 1:03:00 [2] **
weight:172lbs shoes: Sabino TR (grey)

Lunchtime run on Maryville trails.

Wednesday Sep 18, 2013 #

6 AM

Running (Road) 1:05:00 [2]
shoes: MT110

In to work on roads.

Tuesday Sep 17, 2013 #

6 AM

Cycling (Road) 44:00 [2]
shoes: Bike:Felt CX SS

Easy spin before work to see if the hand could take gripping the bars. Nope.

4 PM

Terrain (Grass) 1:23:00 [3] *
shoes: Speedstar 6 (old)

Home from work via Hog's Hollow.

Monday Sep 16, 2013 #

Note
(rest day)

Don't remember the last time I felt this beat up. The hip is still badly bruised. Hands and shin are torn up from Saturday's fall. Legs are shot from two hard days. Knee is stiff and shoulder is doing it's usual complaining.

Sunday Sep 15, 2013 #

4 PM

Running (Warmup) 15:00 [2]
shoes: Speedstar 6 (old)

Warmup.

Running race (Road) 23:24 [5]
shoes: Speedstar 6 (old)

Pedal & Pound. This is FFRC's annual ride & tie event. Two people, one bike. Split up, drop the bike however you want, you just have to finish together. Started on foot with David starting 30 seconds later with the cyclists. He had run long in the morning, so we planned on me taking a bit more of the run. I settled into third, keeping the two ahead in sight. David flew by on the bike with nobody on his wheel. The other teams exchanged more often but after our first exchange (at just under a mile) it became clear that we were going to get edged in the run, but we were crushing it on the bike.

Cycling race (Road) 13:41 [4]

Cycling portion; I basically rode the uphill section of each of the three laps. The idea was that, since we were using his bike, I could stand most of the way and not be bothered by the seat being too low. Other than cranking the climb, I just spun in the saddle and used the bike time to get a little life back in my legs (which also a bit off from yesterday's long run). Total time of 37:05 for the overall win by a couple minutes.

Saturday Sep 14, 2013 #

8 AM

Terrain (Trail) 3:21:00 [2] ***
shoes: Sabino TR (grey)

Working aid station#1 for the L&C ultra. After the field came through on the first lap, I took advantange of the 3 hours of down time to get in some miles on technical trail. Took a fall about halfway through and scraped up my hand pretty badly, but no other significant damage. Got back to the aid station just before the leader showed up for lap 2. Brandon was in second and I knew there was a big gap back to third, so I ran with him for a couple miles and then huslted back to complete my aid station duties. Awesome day and a fun aid station crew. Would have liked to stay for the night, but had to get back to STL.

8 PM

Orienteering (Park/Night) 41:00 [1] **
17c shoes: Sabino TR (grey)

Shadowing Yaya at the Greentree Night O at Kirkwood (1:3750). Definitely Yaya's best effort to date. No significant errors and she ran a good portion of the course. Beat all the kids and most of the adults. Nice to have an outing with no tears.

Friday Sep 13, 2013 #

Note
(rest day)

Not much sleep in the last few days. Decided to take the day completely off.

Thursday Sep 12, 2013 #

7 AM

Cycling (Road) 32:00 [2]
weight:172lbs shoes: Bike:Cannondale Road

In to work in the 60.

4 PM

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

Home fairly easy, but with a few decent efforts.

Wednesday Sep 11, 2013 #

6 AM

Cycling (Road) 32:00 [2]
(rest day) shoes: Bike:Cannondale Road

In to work via the Church for bible study.

4 PM

Cycling (Road) 31:00 [2]
shoes: Bike:Cannondale Road

Home from work in the 60.

Tuesday Sep 10, 2013 #

6 AM

Cycling (Road) 1:06:00 [2]
shoes: Bike:Cannondale Road

In to work in the 60. The heat is still around (may get 3 digits today), but the sun is not. Had to bust out the Seca, which is certainly overkill, but it's a rechargeable battery, so why not?

C • I feel guilty every time i ... 2

6 PM

Terrain (Grass) 50:00 [2] **

Powerline out and back + Whispering Pines. Hotter than yesterday, but not nearly as humid. Really not bad.

Drove home from work because I had an appointment with my orthopedist. He wasn't too impressed with my problems. The knee appears to be mild tendinitis and the shoulder, while definitely jacked, would likely revert to that state the first wreck after surgery. So, keep on with what I'm doing seems to be the message.

Monday Sep 9, 2013 #

6 AM

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

New School Barefoot Loop.

4 PM

Terrain (Grass) 57:00 [2] *
shoes: Speedstar 6 (old)

Home from work. Super hot. Since it was obvious it was going to suck at any pace, I pushed it a bit to get it done quicker.

Sunday Sep 8, 2013 #

1 PM

Cycling (Road) 2:01:00 [2]
shoes: Bike:Cannondale Road

Knee was a bit stiff this morning, so I spent 50 minutes in the 60 before getting on it. Then rode fairly firm for the next hour. Then dumped it when I managed to find the only remaining wet spot on the road from this morning's rain in the apex of a corner. No serious damage, but the right hip will be sore for a few days.

Saturday Sep 7, 2013 #

8 AM

Orienteering (Woods) 1:53:00 [2] ***
29c shoes: Oroc 280 (old)

Scoping control sites for the meet at Hawn (1:5, 1:10).

3 PM

Cycling (Road) 1:24:00 [1]
shoes: Bike:Kona Hardtail

Super easy ride to CC Lake with Yaya. Wouldn't log it at if this wasn't a recovery week.

Friday Sep 6, 2013 #

6 AM

Cycling (Road) 59:00 [2]
shoes: Bike:Cannondale Road

In to work in the 60.

4 PM

Cycling (Road) 1:02:00 [2]
(rest day) shoes: Bike:Cannondale Road

Home from work in the 60.

Thursday Sep 5, 2013 #

5 AM

Running (Road) 34:00 [2]
weight:172lbs (rest day) shoes: Neo33

Yes, running. 68 hours after finishing a marathon. Granted, the pace was not particularly swift, but both feet were off the ground between each stride.

Wednesday Sep 4, 2013 #

7 AM

Cycling (Road) 35:00 [1]
(rest day) shoes: Bike:Cannondale Road

In to work, super easy in the 60. Knee is fine. So is everything else for that matter. Quite annoying given that I really thought I was trying on Monday. Some HTFU work is in order.

4 PM

Cycling (Road) 59:00 [2]
(rest day) shoes: Bike:Cannondale Road

Home in the 60 at normal easy pace.

Tuesday Sep 3, 2013 #

Note
(rest day)

R+24hr assessment: definitely a shabby effort yesterday if things feel this good today. No significant pain in the skeletal muscles. Could probably even go for a run though that would be ill-advised. Might do a super easy spin on the bike this evening. The upside is that recovery should be fairly quick assuming I can figure out what the deal is with the knee. It doesn't feel terrible today, but I can't keep stringing it along like this. Time to find out what the real problem is.

Monday Sep 2, 2013 #

Event: Heart of America Marathon

5 AM

Running (Road) 17:00 [2]
shoes: Speedstar 6 (old)

Parked at the finish and jogged to the start as a warmup, plus a few minutes more.

Running race (Road) 3:18:32 [5] 26.22 mi (7:34 / mi)
shoes: Speedstar 6 (old)

Heart of America. Dreadful. At least it was a truly nice day for a long training run, because as a competitive effort this one sucked. Took it out easy and then settled into roughly 7:15's (though the course is so undulating, it's tough to make much sense of mile splits). Got to the half in 96, which is OK for this course, though the conditions were so good I was all the way back in 30th. Figured no big deal, run negative splits pass a bunch of folks who took it out too fast, and all is good. Except that I couldn't even hold the pace much less drop it. Not sure what the problem was (other than the obvious, that I'm fat and slow, but I had already adjusted for that with the easy 1st half pace). Certainly felt fine the first half, but there just wasn't any engine for the second half. Did move up to 22nd, but missed the 50+ win by a frustrating 26 seconds. And, the knee is toast, so I'm not sure any training value will come of it.

Sigh.

Marathon - Splits

Sunday Sep 1, 2013 #

7 PM

Running (Road) 36:00 [2]
(rest day) shoes: Speedstar 6 (old)

Easy jog round Columbia from the hotel to the start, then to the finish. Followed by a walk back to the hotel (not counted in time) to see if it was feasible to leave the car at the hotel for the race. Answer: yes, but not really the most fun use of post-marathon time so I decided I'd drive (and have to carry my car keys; which is what I was trying to avoid.)

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