Training Log Archive: ebuckleyIn the 31 days ending Jul 31, 2006:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||
Monday Jul 31, 2006 #
Running (Road) 34:00 [2]
weight:177lbs
Easy lunchtime run with Jeff. Around 100 degrees, but didn't feel that bad. Maybe the humidity is lower today. Or, maybe it's just been so hot for so long that I'm used to it.
Cycling (Road) 1:32:00 [2]
Rode over to CC Lake after work to paddle with Vicki, but she didn't show. Rather out of character for her. Settled for a few easy laps around the lake in the 60" gear and rode back home. Still over 100, but again, not particularly uncomfortable. Definitely a lot dryer than it has been.
Sunday Jul 30, 2006 #
Orienteering (Woods) 57:00 [2] ***
7c weight:177lbs
Shadowing exercise with Anna at West Tyson (1:10). Includes jogging about 10 minutes up to the top of the ridge for the start. Easy pace felt OK even in the heat (over 100 in the city, but probably closer to 90 in the woods.)
Orienteering (Woods) 28:00 [3] ***
11c
Control picking course, hanging tapes for Anna. Moderately firm pace with a couple stops to make sure I was putting the tape on the right feature. Followed the 9-control course with a hard out and back leg just to remind myself of what race speed through the woods feels like. Got back to the last control just as Anna was showing up. Fun workout, and nice to have some company for a change.
Running (Road) 57:00 [2]
Late night run from work. Should be the last really late work night for a while.
Saturday Jul 29, 2006 #
Running (Road) 42:00 [2]
weight:178lbs
AM: Over to Lake School Park and back with Baby-O in the jogger. Time doesn't include about 20 minutes of her playing at the park.
Cycling (Road) 1:58:00 [2]
weight:178lbs
PM: While some real rain would be most welcome, the skies again just rumbled with empty threats and little taunts of sprinkles. Rode to St. Charles county where it was completely dry. Coming back across the Missouri, the threats got more serious and I was faced with four miles on exposed flood plain with lightening hitting the ground on three sides. Escaped to the south and could have avoided getting wet altogether if I hadn't been stubborn about getting in one last climb.
Friday Jul 28, 2006 #
Cycling (Road) 1:39:00 [2]
weight:178lbs
Tour of Flanders loop with a little extra thrown in on the CC bike path coming back.
Thursday Jul 27, 2006 #
Running (Track) 43:00 [4]
weight:182lbs
2400@9:02, 2x800@3:00 all 400R at lunch.
Might be the high G value, lack of sleep, last Sunday's race, wind, or (most likely) the continuing heat & humidity, but it was clear 800m into the first interval that the planned 2x2miles@12:00 wasn't going to happen today. Started to feel dangerously close to race level effort at around 2000m, so I stopped at the end of the next lap and then just ran a couple 800's to fill out the workout.
As Jeff & I were jogging back, the front came in and the temperature dropped significantly. I was tempted to go back and see if I felt any better, but decided that had very little upside and if I didn't run better, then I'd really be bummed.
Might be the high G value, lack of sleep, last Sunday's race, wind, or (most likely) the continuing heat & humidity, but it was clear 800m into the first interval that the planned 2x2miles@12:00 wasn't going to happen today. Started to feel dangerously close to race level effort at around 2000m, so I stopped at the end of the next lap and then just ran a couple 800's to fill out the workout.
As Jeff & I were jogging back, the front came in and the temperature dropped significantly. I was tempted to go back and see if I felt any better, but decided that had very little upside and if I didn't run better, then I'd really be bummed.
Running (Road) 1:17:00 [2]
Went to CC Lake after work to Paddle with Vicki, but with the constant rumble of thunder to the north, we decided that being out on the lake wasn't a very good idea. Ran the bike paths easy instead.
It never did rain much, just little sprinkles that would then evaporate and raise the humidity even higher. Finally settled into a steady drizzle about half way into the run which made things a bit more comfortable.
It never did rain much, just little sprinkles that would then evaporate and raise the humidity even higher. Finally settled into a steady drizzle about half way into the run which made things a bit more comfortable.
Wednesday Jul 26, 2006 #
Running (Road) 50:00 [2]
weight:181lbs
Lunchtime run. Back to more or less my usual training pace. Was so pleased about that that I had a brownie with my lunch afterwards. Probably not a good decision given that Kate wants to eat out tonight. Might have some G work to do in the next few days if I'm going to race the Flat Five at 178.
Cycling (Trail) 1:20:00 [2]
Fairly mellow lap of Lost Valley with Vicki. Started just before sunset.
Tuesday Jul 25, 2006 #
Running (Road) 35:00 [2]
weight:179lbs
Easy recovery run late evening. Still fairly warm.
Monday Jul 24, 2006 #
Running (Road) 36:00 [2]
weight:179lbs
Very slow recovery run with Jeff at lunch.
Sunday Jul 23, 2006 #
Note
MO Duathlon Champs
Running (Road) 15:00 [2]
weight:178lbs
Warmup. Includes about 3 minutes on the bike running through the gears and standing on the pedals a bit to make sure everything was working right.
Cycling race (Road) 57:25 [4] 21.5 mi (2:40 / mi)
MO Duathlon. Same hilly course from last year, but with less heat and wind. Took it out reasonably hard, but didn't have much of a lead after 5 miles, so I backed off to save my legs for the run. Rode the middle part of the course basically in a lead group of 4, although we were pretty good about observing the no draft rule. Opened up a lead on the climbs coming into the finish and got to the exchange about 15 seconds ahead.
Time includes the transition, which was pretty fast (about 25 seconds).
Time includes the transition, which was pretty fast (about 25 seconds).
Running race (Trail) 19:57 [5] 5.0 km (3:59 / km)
Run was out and back on the Katy trail, which is almost as fast as running on road. Struggled to find my rhythm in the first mile and dropped to third. Felt better as the race went on and moved back into second. Won 40+ (3-peat!), but was a little disappointed I didn't have the legs to take the overall.
I think I need to train transitions more. My split to the turnaround was 10:30, then came back in 9:27. A 19:00 run would have won it outright. You can't take a whole mile to get up to speed in these short events.
I think I need to train transitions more. My split to the turnaround was 10:30, then came back in 9:27. A 19:00 run would have won it outright. You can't take a whole mile to get up to speed in these short events.
Running (Trail) 31:00 [2]
Easy post-race run to loosen up a bit. Nice little set of gravel trails through the nature area.
Saturday Jul 22, 2006 #
Orienteering (Park) 34:00 [2] ***
9c
Putting out controls for the day sprint at Forest Park (1:5).
Orienteering (Park) 17:05 [4] *** 2.8 km (6:06 / km)
9c
Had a little extra time before registration started, so I ran the course moderately hard.
Orienteering race (Park/Night) 20:45 [4] *** 3.1 km (6:42 / km)
8c
Night sprint at Forest Park (1:5) set by David Frei. As I had no warmup (I was starter, so I just went after everybody else) and I didn't want to trash my legs for tomorrow, I ran a bit slower than I normally would, but that might have been for the best as I had time to read the map and make the right route choices. Fun course, had fast time by quite a bit.
Orienteering (Park/Night) 42:00 [2] ***
17c
Picking up all the controls.
Friday Jul 21, 2006 #
Mapping (Park) 1:00:00 [1] ***
weight:179lbs
I was disappointed to not have time to make an ISSOM map for tomorrow's meet, but figured I'd better at least make sure that my fieldwork from last year was still valid. A few updates, but most of it was fine.
Almost a "2" for effort as nothing gets Thor worked up like busting out a map board. I had to move fast and just got back to the car when the thunderstorm hit.
Almost a "2" for effort as nothing gets Thor worked up like busting out a map board. I had to move fast and just got back to the car when the thunderstorm hit.
Thursday Jul 20, 2006 #
Running (Road) 38:00 [2]
weight:178lbs
Didn't sleep well last night because the storm knocked out our power so we had no AC. I also have another of my neighbor's trees lying in my yard (why can't these people get their trees to fall in their own yard?) With today's high predicted at 103, I decided to get my run in early so I could get some recovery for this weekend. Took Baby-O in the jogger before work.
Wednesday Jul 19, 2006 #
Running (Track) 45:00 [4]
8x400@85 200R. Includes jogging over to the track and back.
I don't usually run intervals at lunch when it's over 100 degrees, but it actually felt fine. The heat did catch up to me on the last one - my pulse had been running 160-163 at the end of each and then suddenly spiked to 170 on #8. I guess that's a sure sign that I had done enough of them.
I jogged back really slow.
No cold showers at the finish. My office is not far from the water station and the Missouri River is so warm now that the short trip underground isn't enough to cool it down.
I don't usually run intervals at lunch when it's over 100 degrees, but it actually felt fine. The heat did catch up to me on the last one - my pulse had been running 160-163 at the end of each and then suddenly spiked to 170 on #8. I guess that's a sure sign that I had done enough of them.
I jogged back really slow.
No cold showers at the finish. My office is not far from the water station and the Missouri River is so warm now that the short trip underground isn't enough to cool it down.
Cycling (Road) 1:26:00 [4]
3x2mi@4:35 8:00R followed by a solid effort up Marine.
This weekend is MO Du Champs and the last time I had the TT bike out on the road was last year's running of the same race. I ride the bike on the trainer all the time, so the position is no problem, but I figured I'd better practice a few corners and get used to handling it at speed.
I chose to do laps on the CC Lake bike path (going hard between miles 1 and 3) because it a) is near my house, b) has mile markers, c) has lots of little twists and turns ,and d) goes through the woods so you feel like you're going really fast. This would normally be a rather dodgy venue for blasting along in the aero position, but with ambient temps at 102 and a heat index of 115, I pretty much had the place to myself.
Actual splits were remarkably consistent: 4:36, 4:35, 4:34. The small improvement reflecting my increasing confidence going through the turns.
This weekend is MO Du Champs and the last time I had the TT bike out on the road was last year's running of the same race. I ride the bike on the trainer all the time, so the position is no problem, but I figured I'd better practice a few corners and get used to handling it at speed.
I chose to do laps on the CC Lake bike path (going hard between miles 1 and 3) because it a) is near my house, b) has mile markers, c) has lots of little twists and turns ,and d) goes through the woods so you feel like you're going really fast. This would normally be a rather dodgy venue for blasting along in the aero position, but with ambient temps at 102 and a heat index of 115, I pretty much had the place to myself.
Actual splits were remarkably consistent: 4:36, 4:35, 4:34. The small improvement reflecting my increasing confidence going through the turns.
Monday Jul 17, 2006 #
Running (Road) 51:00 [2]
weight:177lbs
Morning run with Baby-O in the jogger. Already getting pretty hot.
Sunday Jul 16, 2006 #
Running (Mix) 1:58:00 [2]
weight:178lbs
Creve Coeur Lake loop coming back on the power line.
Brutally hot and humid. Waited until 7PM to run. First half hour was unpleasant, but then the wind picked up and it was OK.
Brutally hot and humid. Waited until 7PM to run. First half hour was unpleasant, but then the wind picked up and it was OK.
Saturday Jul 15, 2006 #
Cycling (Road) 1:27:00 [4]
weight:177lbs
3xRiver Valley Rd@4:58, 4:53, 4:52. Despite being fastest, the last one was pretty ugly, especially on the steep section. Rest of the River Valley loop was taken at easy spin, giving about 8 minutes of recovery between each push.
Friday Jul 14, 2006 #
Paddling (Canoe) 1:07:00 [2]
weight:177lbs
At CC Lake with Doug and Vicki.
Running (Road) 37:00 [4]
3@19:30 with Doug on the bike path.
Thursday Jul 13, 2006 #
Cycling (Trainer) 2:45:00 [2]
weight:176lbs
A bit more pressure on the pedals this time (your butt starts to hurt if you soft pedal for too long) watching Floyd lay down the law in the Tour. He's riding very much like a guy who expects to win.
Wednesday Jul 12, 2006 #
Running (Road) 43:00 [2]
weight:175lbs
Warm and very humid day and I'm a quart low from yesterday, so the tempo run will have to wait. Ran easy at lunch with Jeff.
Cycling (Trainer) 1:30:00 [2]
Soft pedalling while watching the Tour riders hard pedalling.
Tuesday Jul 11, 2006 #
Running (Track) 51:00 [4]
weight:176lbs
12x200@42 200R at lunch. Time includes jogging over to track and back.
Cycling (Road) 1:12:00 [2]
Over to Carondolet.
Cycling race (Road) 56:00 [4]
Tuesday Night Crit #1. As most of the A field is in the middle of criterium season and I haven't done a bike race in over a month, the first few laps were a bit of a jolt. This was augmented by the fact that the field was small tonight (less than 40 riders), there was a rippin' cross wind, and the ZIPP factory guy was there ringing the bell and giving out pretty decent prizes every few laps. There was a point early on when your intrepid narrator was clinging to the back of a rapidly disintigrating field.
As usually happens, though, I started feeling better after a bit and by midway was moving around the remaining group of 20 riders without too much trouble. Rolled off the front to cross a gap with three laps to go and my teammate on my wheel let the gap open. I suddenly found myself in a 3-man break so I hit the gas. We stayed off, but I was way too trashed to do anything in the sprint. It was still nice to be in a move that worked.
As usually happens, though, I started feeling better after a bit and by midway was moving around the remaining group of 20 riders without too much trouble. Rolled off the front to cross a gap with three laps to go and my teammate on my wheel let the gap open. I suddenly found myself in a 3-man break so I hit the gas. We stayed off, but I was way too trashed to do anything in the sprint. It was still nice to be in a move that worked.
Cycling (Road) 1:02:00 [3]
Seemed like doing more would just be whipping a dead horse, so I skipped the second race. Rode back home at good tempo.
Finished the ride at 173 again. I think I drank enough this evening to get hydration back to where it should be. May have to take it easy tomorrow to let things catch up, especially if we get hit with another cooker.
Finished the ride at 173 again. I think I drank enough this evening to get hydration back to where it should be. May have to take it easy tomorrow to let things catch up, especially if we get hit with another cooker.
Monday Jul 10, 2006 #
Running (Road) 1:44:00 [2]
weight:177lbs
Was a little concerned about a longish run when I was still a bit dehydrated from yesterday (finished yesterday's workout at 173), but it cooled down and started raining in the afternoon, so I got it in after all.
Sunday Jul 9, 2006 #
Cycling (Road) 2:06:00 [2]
weight:180lbs
Over to Forest Park and back.
Orienteering (Park) 41:00 [2] **
10c
Putting tapes out for sprint training. Includes a little jogging between and after running the courses as well.
Orienteering (Park) 16:59 [4] ** 2.5 km (6:48 / km)
8c
Sprint course at Forest Park set by Suzanne & Rick. Route to #1 could have been better and execution to #2 was sloppy. After that, ran well.
Orienteering (Park) 16:30 [4] ** 2.4 km (6:52 / km)
9c
Sprint course that I designed, but Rick put out the tapes. Vegetation had changed in a few areas which turned what looked like good legs into tough pushes. Not bad to remind myself how to get through that stuff, I guess. It's been a while since I've tried to go fast through medium green.
Saturday Jul 8, 2006 #
Running (Road) 46:00 [2]
weight:179lbs
With Baby-O in the jogger. Spent most of the afternoon procuring a T-ball setup and then showing her how to use it. She loves it.
Friday Jul 7, 2006 #
Running (Road) 1:08:00 [4]
weight:180lbs
2x1.5@9:00 4:00R on the flat part of the Forest Park bike path. Time includes warmup/down.
About 5-10s/mi faster than I should be running cruise intervals, but I wanted to see how my 5-mile goal pace felt on a day my legs weren't shot. Felt fine, but 30 minutes of that is going to hurt.
About 5-10s/mi faster than I should be running cruise intervals, but I wanted to see how my 5-mile goal pace felt on a day my legs weren't shot. Felt fine, but 30 minutes of that is going to hurt.
Cycling (Road) 1:31:00 [2]
After dinner I rode to the hardware store. Came back a slightly longer route because riding in the dark with toilet parts in your pack is an uncommon experience and uncommon experiences that are not also horribly unpleasant should be treasured.
Just contemplating the scenario where such equipment might actually be put to use is enough to make one want to search around for an application. I mean, suppose MacGyver was right here in St. Louis tracking down terrorists and realized he could thwart their evil plot if only he had a 20" length of braided steel hose. Having a stranger ride up out of the dark with just that object is good fortune on the order that even a TV hero dares not hope for. Ford Prefect might be a frood who really knows where his towel is at, but if you can produce Kohler tank bolts on demand, now who's Zaphod going to party with?
I have about 1572 other 80's other references to illustrate my point, but it's time for bed.
Just contemplating the scenario where such equipment might actually be put to use is enough to make one want to search around for an application. I mean, suppose MacGyver was right here in St. Louis tracking down terrorists and realized he could thwart their evil plot if only he had a 20" length of braided steel hose. Having a stranger ride up out of the dark with just that object is good fortune on the order that even a TV hero dares not hope for. Ford Prefect might be a frood who really knows where his towel is at, but if you can produce Kohler tank bolts on demand, now who's Zaphod going to party with?
I have about 1572 other 80's other references to illustrate my point, but it's time for bed.
Thursday Jul 6, 2006 #
Note
weight:181lbs
Uh-oh.
Cycling (Mix) 1:41:00 [2]
Evening ride at Lost Valley that was doomed from the start. First, I felt like crap all day - not getting enough sleep, I believe. Second, I meant to leave the house at 6PM, but actually left at 8PM. Third, I got a flat 20 minutes into the ride and discovered that I only had 1 tube and no patch kit (this inventory also revealed that I had neglected to put my backup light in my pack - I sure hope the problem is sleep, because these are the mistakes of a rookie). Facing the potential prospect of getting another flat in the middle of the woods at night with no way to fix it, I gave up on the singletrack and bailed to the Hamburg Trail and then rode the Katy to Defiance figuring I'd have less chance of a flat on the crushed gravel. Not an unpleasant ride, but I didn't have to drive all the way to Weldon Spring for what amounts to a road ride.
Wednesday Jul 5, 2006 #
Running (Road) 42:00 [2]
weight:180lbs
Easy lunchtime run with Jeff. Legs were pretty stiff at the start, but felt OK by the end.
Cycling (Road) 1:26:00 [2]
Easy ride as the sun set. Second half was with lights (actually, the lights were on the whole time, but for the first half they were just so others could see me). Really pleasant night. It would have been nice to go to Lost Valley, but I had to work again. Maybe tomorrow.
We had a big dinner at India Palace, which is just about as tasty as ethnic food gets around here. Not really the best pre-workout meal though. I kept burping and then my throat would burn for about 5 minutes, at which point I'd burp again and repeat.
We had a big dinner at India Palace, which is just about as tasty as ethnic food gets around here. Not really the best pre-workout meal though. I kept burping and then my throat would burn for about 5 minutes, at which point I'd burp again and repeat.
Tuesday Jul 4, 2006 #
Running (Road) 58:00 [2]
weight:179lbs
Late night run, more to help stay awake at work than to get in exercise. Still midly pleasant.
Monday Jul 3, 2006 #
Paddling (Kayak) 1:12:00 [2]
weight:179lbs
At CC Lake. Really hot again, but it felt OK on the water. Did six 50-stroke pickups in the second half of the workout.
Running (Stairs) 48:00 [4]
6xCreve Coeur Steps@1:16 4:00 R. Time includes warmup.
Have done these 5-6 seconds faster, but in today's heat, I'd rate it a good effort.
Have done these 5-6 seconds faster, but in today's heat, I'd rate it a good effort.
Sunday Jul 2, 2006 #
Cycling (Road) 4:11:00 [3]
weight:179lbs
Played with Baby-O until around 2PM because we wanted her to take a late nap today. That got me out the door right when the temps were maxing out. First triple-digit workout of the year.
Still made decent time on the 6-hills/6-flags loop. Rode the climbs well (they are all shaded) and did the rest at a pretty easy pace. Went through 11 pounds of water and came back 3 pounds light.
Still made decent time on the 6-hills/6-flags loop. Rode the climbs well (they are all shaded) and did the rest at a pretty easy pace. Went through 11 pounds of water and came back 3 pounds light.
Saturday Jul 1, 2006 #
Running (Road) 31:00 [2]
weight:179lbs
Original plan was to do some distance today, but this early morning run with Baby-O in the stroller was enough to demonstrate that the legs weren't back yet. Had a really nice family day instead.
Running (Mix) 1:12:00 [2]
Tried again after dinner and noted significant improvement. Should be able to go long tomorrow. Discovered a trail route from CC Lake to the High School, which was a good find. Now I can run to the lake and only have to cover 1 mile on roads.
Had first FDF incident of the year. The bastard bit me right on the ass.
Had first FDF incident of the year. The bastard bit me right on the ass.