Training Log Archive: ebuckleyIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
6 AM
Running (Road) 32:00 [2]
shoes: Lyte33 2
Easy jog round the hood.
4 PM
Running (Road) 1:09:00 [3]
shoes: Grid A2
4x Bookbinder Loop@5:00
Ran the uphill portion just a bit too fast which resulted in splits ranging from 4:55-4:58. Had to switch to 3-step breathing on the last one, so it was more like 5-mile effort than T. Just as well, it will serve as a dial-in for Saturday.
Ran the uphill portion just a bit too fast which resulted in splits ranging from 4:55-4:58. Had to switch to 3-step breathing on the last one, so it was more like 5-mile effort than T. Just as well, it will serve as a dial-in for Saturday.
Monday Jun 29, 2015 #
4 PM
Cycling (Road) 57:00 [2]
(rest day) shoes: Bike: Raleigh RXS (SS/CX)
Easy spin on the flood plain.
Sunday Jun 28, 2015 #
7 AM
Running (Track) 52:00 [3]
ahr:151 max:158 shoes: Sayonara 2
3@19:57.
Woke feeling a bit beat up, so cut the M-pace workout back to just a 3-mile on the track. First mile felt terrible and the watch agreed (6:44 for 1600). Found a bit of a rhythm after that to get back on pace (6:38 for 2nd 1600 with HR stabilizing at 151, which is about right for M-pace). Picked it up to 6:30 for the last 1600 so I could finish the full 3 under 20 (which sent the HR all the way up to 157, so I'd better not do that in a real marathon).
Hopefully will be up to a long run this afternoon, but may have to shift that to the bike.
Woke feeling a bit beat up, so cut the M-pace workout back to just a 3-mile on the track. First mile felt terrible and the watch agreed (6:44 for 1600). Found a bit of a rhythm after that to get back on pace (6:38 for 2nd 1600 with HR stabilizing at 151, which is about right for M-pace). Picked it up to 6:30 for the last 1600 so I could finish the full 3 under 20 (which sent the HR all the way up to 157, so I'd better not do that in a real marathon).
Hopefully will be up to a long run this afternoon, but may have to shift that to the bike.
3 PM
Terrain (Trail) 2:06:00 [2] **
shoes: Rocklite 315
Queen's Knight Loop plus a bunch of random running at Queeny. Certainly not M-pace, but enough undulation to force plenty of 4-step breathing. Given the heat and the morning session, I think the day's training goals were met. We'll see on Tuesday if backing it off a bit did the trick or if the whole plan is simply too much.
Saturday Jun 27, 2015 #
8 AM
Cycling (Road) 1:47:00 [2]
shoes: Bike: Raleigh RXS (SS/CX)
Over to St. Charles...
FatTire (Gravel) 30:00 [2] *
shoes: Bike: Raleigh RXS (SS/CX)
... with half an hour on the Katy.
4 PM
Running (Track) 1:16:00 [4]
shoes: Grid A2
4x(4x200@39 200R) 600R.
First five were all over the place, ranging from 38.2 to 40.7. Settled in after that and ran the rest between 38.1 and 39.3 with most much tighter than that.
First five were all over the place, ranging from 38.2 to 40.7. Settled in after that and ran the rest between 38.1 and 39.3 with most much tighter than that.
Friday Jun 26, 2015 #
5 AM
Running (Road) 1:09:00 [2]
shoes: Lyte33 3
In to work via Olive. Very heavy rain at the start.
4 PM
Terrain (Grass) 42:00 [2] **
Two School Barefoot Loop. Not terribly hot, but the sun was out burning off all the morning rain. Dew point on the powerline was probably close to 80F.
Thursday Jun 25, 2015 #
6 AM
Cycling (Mix) 1:08:00 [2] **
weight:172lbs shoes: Bike: Raleigh RXS (SS/CX)
In to work via Clayton/Baxter. Includes about 15 minutes on the Priory cross country course and the powerline.
3 PM
Cycling (Mix) 1:23:00 [2] **
shoes: Bike: Raleigh RXS (SS/CX)
Home from work. Bits and pieces of gravel & grass adding up to around 15 minutes.
Wednesday Jun 24, 2015 #
6 AM
Running (Track) 1:13:00 [3]
shoes: Lyte33 3
2x200@39,3@19:00,2x200@38 all 200R.
A couple ticks off on the tempo portion; 18:50 would have been better. 200's felt, well, like 200's, so not "fine", but no problem running the paces.
A couple ticks off on the tempo portion; 18:50 would have been better. 200's felt, well, like 200's, so not "fine", but no problem running the paces.
4 PM
Cycling (Mix) 2:02:00 [2] *
shoes: Bike: Raleigh RXS (SS/CX)
Home from work via St. Charles. About half an hour on gravel/grass.
FatTire (Grass) 20:00 [2] *
shoes: Bike:Kona Hardtail
Then a short ride with Yaya.
Tuesday Jun 23, 2015 #
5 AM
Running (Road) 32:00 [2]
(rest day) shoes: Lyte33 2
Easy jog round the hood.
7 PM
Terrain (Grass) 24:00 [2]
(rest day)
Old School Barefoot Loop real easy hoping to get things loose enough for track work tomorrow.
Monday Jun 22, 2015 #
5 AM
Terrain (Grass) 55:00 [2] **
Four School Barefoot Loop.
Sunday Jun 21, 2015 #
5 AM
Running (Road) 22:00 [2]
shoes: Lyte33 3
As I didn't get out the door until 5:34AM, this was more of an extended warmup than a pre-run. Easy jog round the hood before driving to Bill's.
6 AM
Running (Road) 43:00 [2]
shoes: Grid A2
Warmup, which included running from Bill's to the start to get my number, then back to Bill's to get him, then jogging back to the start with him, and finally a few striders just before the start. Off and on rain throughout.
Running race (Road) 19:01 [5] 5.0 km (3:48 / km)
shoes: Grid A2
GO! STL 5K.
Trying to look at the upside of this one. Time is atrocious; should be at least 30s faster on this course. Don't really have anything to blame it on; rain shouldn't slow you down by 10s a mile (or at all, really). So, here are the good things:
1) The damage was almost all in mile 2. 6:06 fir mile 1 was a bit slow, but I was intentionally being conservative, so missing high is fine. 6:20 for mile two is a train wreck. However, from there to the finish (which is the tough part of the course) I ran just fine; right at 6:00 pace. So, it appears the body is there, my brain just checked out for a few minutes. That's totally not cool, but it's an easier thing to fix.
2) It was a good workout. And, I'll probably bounce back quicker than if I'd run mile 2 really well.
3) I didn't win my age group (2nd), but it doesn't matter because all the "trophies" are the same - an apple pie from MacArthur's Bakery. Way better than some cheap plastic thing.
4) Good to catch up with Bill.
5) It really was a lot of fun to run is such crazy conditions. Close to the heaviest rain I've ever run in; certainly the heaviest I've ever raced in. I do recall a couple bike races where it was coming down like that. They were fun, too.
So, it's all good. Just an off day, not a disaster.
Trying to look at the upside of this one. Time is atrocious; should be at least 30s faster on this course. Don't really have anything to blame it on; rain shouldn't slow you down by 10s a mile (or at all, really). So, here are the good things:
1) The damage was almost all in mile 2. 6:06 fir mile 1 was a bit slow, but I was intentionally being conservative, so missing high is fine. 6:20 for mile two is a train wreck. However, from there to the finish (which is the tough part of the course) I ran just fine; right at 6:00 pace. So, it appears the body is there, my brain just checked out for a few minutes. That's totally not cool, but it's an easier thing to fix.
2) It was a good workout. And, I'll probably bounce back quicker than if I'd run mile 2 really well.
3) I didn't win my age group (2nd), but it doesn't matter because all the "trophies" are the same - an apple pie from MacArthur's Bakery. Way better than some cheap plastic thing.
4) Good to catch up with Bill.
5) It really was a lot of fun to run is such crazy conditions. Close to the heaviest rain I've ever run in; certainly the heaviest I've ever raced in. I do recall a couple bike races where it was coming down like that. They were fun, too.
So, it's all good. Just an off day, not a disaster.
Running (Road) 19:00 [2]
shoes: Grid A2
Easy jog back to the car with Bill. Saw the fire department completing the course in full gear. I guess the rain didn't bother them with all that crap on.
3 PM
Running (Road) 1:36:00 [2]
shoes: Sayonara 2
Supposed to be Big Lake Paved, but the northern part of the bike path at CC Lake is flooded. So it was Big Lake Out & Back.
Cycling (Road) 13:00 [2]
shoes: Bike:Kona Hardtail
Over to the store to get a couple things. No training value but I log it because following the afternoon run with a quick spin might help recovery.
Saturday Jun 20, 2015 #
5 PM
Running (Road) 30:00 [2]
(rest day) shoes: Lyte33 3
Easy jog round the hood. Very hot, so I went very slow.
Friday Jun 19, 2015 #
5 AM
Running (Road) 31:00 [2]
shoes: Lyte33 3
Easy jog round the hood.
Thursday Jun 18, 2015 #
6 AM
Running (Track) 46:00 [4]
weight:171lbs shoes: Grid A2
6x600@2:15 200R. Dial in for Sunday.
I always have trouble with 5K pace because it's so close to I-pace. I kept running the first 200 about a second fast. As a result, most of these were 2:14 rather than 2:15. However, breathing was controlled 4-step for all of them, so I wasn't off by much. Early pacing will matter on Sunday, despite the downhill start. There's a hill in mile 3 that administers a stern punishment on those who overcook the opening.
I always have trouble with 5K pace because it's so close to I-pace. I kept running the first 200 about a second fast. As a result, most of these were 2:14 rather than 2:15. However, breathing was controlled 4-step for all of them, so I wasn't off by much. Early pacing will matter on Sunday, despite the downhill start. There's a hill in mile 3 that administers a stern punishment on those who overcook the opening.
5 PM
Terrain (Grass) 41:00 [2] **
Two School Barefoot Loop. One if the wettest Junes on recird left the surface varying from super soft to standing water. That made the bottoms of my feet very happy. My lungs were less enamoured with the 73F dew point.
Wednesday Jun 17, 2015 #
Note
(rest day)
Busy day at work trying to catch up after taking yesterday off (not to mention all last week). Had an easy day planned anyway, so I just took it completely off.
Still felt a little shaky in the morning, so took some more Benadryl. By afternoon I felt like my system was finally clear of whatever set it off. Haven't had to take any more meds since.
Still felt a little shaky in the morning, so took some more Benadryl. By afternoon I felt like my system was finally clear of whatever set it off. Haven't had to take any more meds since.
Tuesday Jun 16, 2015 #
4 AM
Note
Felt a bit off after dinner last night, but not terribly so. Went to bed around 10 (which is a bit late for me but, again, not terribly so). Woke up an hour later with my eyes and ears burning and a lot of itching around my waist. Within a few minutes my entire torso was getting hives. Took some Benadryl, but it didn't do much good. Then my tongue began to swell so I figured I better have a professional look at this before I lost my airway.
At the hospital they shot me up with several histamine blockers and things subsided quite quickly. Was released around 4AM with just a little swelling in the face to show for my adventures. No idea what got me, but it came on so suddenly, I'm thinking some nasty critter with either 6 or 8 legs bit me in my sleep. I've never had an allergic reaction like that and I've been bitten by lots of nasty critters. Dinner is another possibility as I also puked at the hospital. I only sear my salmon, but I get it from pretty good sources and, again, haven't had any problems before.
Assuming things return to normal in the next few days, I'll probably just get on with life and not worry about it.
At the hospital they shot me up with several histamine blockers and things subsided quite quickly. Was released around 4AM with just a little swelling in the face to show for my adventures. No idea what got me, but it came on so suddenly, I'm thinking some nasty critter with either 6 or 8 legs bit me in my sleep. I've never had an allergic reaction like that and I've been bitten by lots of nasty critters. Dinner is another possibility as I also puked at the hospital. I only sear my salmon, but I get it from pretty good sources and, again, haven't had any problems before.
Assuming things return to normal in the next few days, I'll probably just get on with life and not worry about it.
2 PM
Running (Road) 2:08:00 [2]
shoes: Lyte33 3
Ambient temps in the 90's and dew point in the 70's made this a fairly slow shuffle around the flood plain. Felt fine, just wasn't moving too fast.
Whatever I'm allergic to is still in my system. Felt some tingling late morning and again after this run. Benadryl tablets took care of it both times.
Whatever I'm allergic to is still in my system. Felt some tingling late morning and again after this run. Benadryl tablets took care of it both times.
Monday Jun 15, 2015 #
6 AM
Terrain (Grass) 23:00 [2] **
Old School Barefoot Loop.
5 PM
Running (Track) 1:01:00 [4]
shoes: Grid A2
4x(200@40,200@40,400@80) =dR.
Last 400 was pretty bad form and half a second slow, but hit the times for everything else. I think Yaya and I have walked home from football games faster than my return trip from the track.
First really hot workout of this cycle and it made me very glad that I'm focusing on 5/10K rather than marathon this summer.
Last 400 was pretty bad form and half a second slow, but hit the times for everything else. I think Yaya and I have walked home from football games faster than my return trip from the track.
First really hot workout of this cycle and it made me very glad that I'm focusing on 5/10K rather than marathon this summer.
Sunday Jun 14, 2015 #
6 AM
Running (Road) 31:00 [2]
shoes: Lyte33 3
Easy jog round Belle Vernon, PA (our layover stop on the drive home).
Saturday Jun 13, 2015 #
6 AM
Running (Road) 1:38:00 [2]
shoes: Lyte33 2
Little roads around East Norwalk and Westport.
Friday Jun 12, 2015 #
5 PM
Running (Road) 43:00 [2]
shoes: Lyte33 2
Back to CT this afternoon. Easy run around Norwalk with Kevin.
Thursday Jun 11, 2015 #
6 AM
Terrain (Mix) 2:40:00 [2] **
shoes: Lyte33 2
In Central Park; we're staying at 79th&Amsterdam. Sinatra was right, making it here us a whole 'nuther thing from just about everywhere else. I typically get passed two or three time a month. As the 6AM crowd is generally your serious folks, I had about a dozen blow by me on the first loop alone, not to mention too many to count hammering the other direction. By the end of the lap, the road was getting much more crowded and even the dirt path I was running next to the road had plenty of takers (though the 7AM folks were more my speed). I switched to the bridle path for the second lap. Things started emptying out by lap three (at least by New York standards - it would still be considered busy in St. Louis) so I went back to the main loop an then poked around the singletrack through the northern woods. Worked my way back to the southern end of the parke on little trails and pathways and then put in 8 striders on roads to get back to the Upper West Side. So fine!
Wednesday Jun 10, 2015 #
6 AM
Running (Track) 52:00 [4]
shoes: Lyte33 3
2x200@39,1600@6:10,2x200@39 all 200R.
Drive to Norwalk, CT yesterday afternoon. Was a bit stiff this morning so cut this a bit short (sched called for another T mile and a final 2 200's).
Drive to Norwalk, CT yesterday afternoon. Was a bit stiff this morning so cut this a bit short (sched called for another T mile and a final 2 200's).
Tuesday Jun 9, 2015 #
6 AM
Running (Road) 1:23:00 [2]
shoes: Lyte33 3
Relatively easy miles on South Hill.
Monday Jun 8, 2015 #
6 AM
Terrain (Trail) 1:08:00 [2] ***
shoes: Boca AT
Rim/Gorge/Bear loop at buttermilk. Footing was fine despite last night's rain. Took it very easy, walking the steeper steps.
Sunday Jun 7, 2015 #
6 AM
Running (Road) 2:28:00 [3]
shoes: Lyte33 3
20:00T/50:00E/10:00T.
In Ithaca. I don't have any big hill races on the docket, but having a split tempo workout on the schedule in an area with hills long enough to run legit tempo is an opportunity that simply couldn't be squandered. Down the Rim Trail to Lower Buttermilk, picking up the railroad grade to Stone Quarry (these opening two miles were the only unpaved part of the route and a bit dicey in road flats). Up Stone Quarry/King to the top of South Hill (~900') for the first tempo session - almost 20 minutes to the second. Easy jog out Coddington then the significantly steeper climb of Steventown Hill on E. Miller. Another 5 or so easy miles back to the hotel.
Might be a PR week for me in the area of injury management. Came into the week nursing one potentially chronic injury and incurred another. Overtime at work and a thousand mile road trip. Yet, got in all three Q workouts and left the week healthier than I started. So fine!
In Ithaca. I don't have any big hill races on the docket, but having a split tempo workout on the schedule in an area with hills long enough to run legit tempo is an opportunity that simply couldn't be squandered. Down the Rim Trail to Lower Buttermilk, picking up the railroad grade to Stone Quarry (these opening two miles were the only unpaved part of the route and a bit dicey in road flats). Up Stone Quarry/King to the top of South Hill (~900') for the first tempo session - almost 20 minutes to the second. Easy jog out Coddington then the significantly steeper climb of Steventown Hill on E. Miller. Another 5 or so easy miles back to the hotel.
Might be a PR week for me in the area of injury management. Came into the week nursing one potentially chronic injury and incurred another. Overtime at work and a thousand mile road trip. Yet, got in all three Q workouts and left the week healthier than I started. So fine!
Saturday Jun 6, 2015 #
7 AM
Running (Track) 57:00 [4]
shoes: Lyte33 3
12x200@39 200R.
Made it as far as Springfield OH last night, getting there just before midnight. Good news is that none of my varied nicks impeded the workout. Did feel a bit flat for the first few reps, but that's hardly surprising given all that's gone down this week.
Made it as far as Springfield OH last night, getting there just before midnight. Good news is that none of my varied nicks impeded the workout. Did feel a bit flat for the first few reps, but that's hardly surprising given all that's gone down this week.
Friday Jun 5, 2015 #
7 AM
Cycling (Road) 42:00 [2]
(rest day) shoes: Bike: Raleigh RXS (SS/CX)
Waited for the heavy rain to stop before heading in. Nice ride, except for the part where I discovered that the epoxy surface in the RGA garage has a coefficient of friction very near zero when wet. Pretty bad bruising and road rash on my left side.
Thursday Jun 4, 2015 #
4 PM
Cycling (Road) 1:19:00 [2]
weight:173lbs shoes: Bike: Raleigh RXS (SS/CX)
Work to the Shark to get my new cog, then home. Realized when I got home that I don't have any idea how the eccentric BB works. Played around with it a bit, but decided to leave well enough alone - I'll swap the cog when I have time to do it right.
Foot is improving, though certainly not all the way better. Next week will be telling as any training I do on our trip will have to be on foot.
Foot is improving, though certainly not all the way better. Next week will be telling as any training I do on our trip will have to be on foot.
Wednesday Jun 3, 2015 #
6 AM
Cycling (Mix) 57:00 [3] **
shoes: Bike: Raleigh RXS (SS/CX)
Schedule called for 4x200@40, 2x1T, 4x200@40. I figured I could run the 200's without messing up my foot because the inside of my foot never hits the ground at rep pace. The tempo was more of a concern. So, I rode the powerline over to CC Lake, kicked off my shoes and ran four 200's (roughly) on the soccer fields. Then did 2x8:00T 1:30R on the bike, which landed me at Faust, where I ran the remaining 200's barefoot. Easy spin the rest of the way into work.
Q workout saved!
Q workout saved!
Terrain (Grass) 16:00 [4] **
The above-mentioned 2 sets of 200's. Foot felt fine both during and after. No difficultly walking on it the rest of the day.
Tuesday Jun 2, 2015 #
6 AM
FatTire (Mix) 45:00 [2] **
shoes: Bike: Raleigh RXS (SS/CX)
In to work with the off road portion taken aggressively enough to qualify the workout as fat tire.
No change on the foot, so I'll probably finish out the week on the bike to give myself the best chance of running while on vacation next week.
No change on the foot, so I'll probably finish out the week on the bike to give myself the best chance of running while on vacation next week.
4 PM
Cycling (Mix) 1:00:00 [2] **
shoes: Bike: Raleigh RXS (SS/CX)
As I already took credit for fat tire into work, I'll call this road, but I'll also note that the dirt roads through the bottoms off the Monarch Levee Trail are a fine way to spend a few minutes.
7 PM
Cycling (Mix) 1:15:00 [2] **
shoes: Bike: Raleigh RXS (SS/CX)
Home from wine club, hitting the cross country course at Priory and a bit f the powerline.
Monday Jun 1, 2015 #
4 PM
Cycling (Road) 35:00 [2]
(rest day) shoes: Bike: Raleigh RXS (SS/CX)
Home from work. May have messed up my foot. Started noticing it on Saturday morning's run. Sharp pain in the first metatarsal that went away after a bit. Felt OK yesterday, though I did get just a bit of it near the end of the afternoon session. Today was much more pronounced. Very sharp (though not terribly intense) pain when weight was on the inside of the foot. Not a problem for normal walking as I supinate quite a bit. Cycling is also fine. I'll stay on the bike for another day. It doesn't hurt to press on the area, so I doubt it's a stress fracture, but that is a possibility.
Cycling (Mix) 25:00 [1] *
shoes: Bike:Kona Hardtail
Went for a short ride with Yaya after getting home.