Training Log Archive: ebuckleyIn the 31 days ending Jan 31, 2008:
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Thursday Jan 31, 2008 #
Cycling (Road) 1:08:00 [2]
weight:168lbs
Seemed like it was taking forever to get in and it turns out it was. 68 minutes? WTF? Yes, it was cold and into the wind, but I think the lack of sleep (4 hours last night) is catching up with me. Go live is tomorrow, and it looks like we're going to make it so maybe I'll at least get to where I don't have to work evenings from home next week.
Terrain (Snow) 1:38:00 [2]
Back home taking the Metro from Grand to Clayton. Enough fresh snow to make footing a bit tricky in road shoes.
Wednesday Jan 30, 2008 #
Running (Road) 1:39:00 [2]
In to work, taking the Metro from Forsythe to Grand.
Cycling (Road) 1:04:00 [2]
Back home. Got a flat which was no fun to fix in the cold.
Skating (Ice) 20:00 [4]
Baby-O is consistently skating sub-2:00 laps now, but she also is taking much shorter breaks between laps. I basically get in one minute of hard skating before she's back on the ice again. Makes for a fun hour.
Tuesday Jan 29, 2008 #
Cycling (Road) 1:01:00 [2]
In to work. Roads damp, but basically as nice a morning as you could ask for in late January. Things are projected to be quite different coming home.
Note
The 40-degree temperature drop didn't really discourage me any, but as I started to run home into a steady 25mph wind with gusts of significantly greater strength, I realized that even maintaining 12:00/mi was going to be tough. That meant it would take over 3 hours to get home. As it was already 6PM, I bailed and called Kate for a ride.
Monday Jan 28, 2008 #
Cycling (Road) 1:02:00 [2]
In to work. 33F, but the 28F dew point and a rare SE wind made it feel much colder than that.
Cycling (Road) 2:02:00 [2]
Home via Webster Groves (where I told them to go ahead and swap the engine on the WRX), Kirkwood, and Barrett Station. Quite pleasant temps in the low 50's with a very stiff blow out of the south.
Sunday Jan 27, 2008 #
Cycling (Road) 1:01:00 [2]
Had planned a group ride to do the 6-Flags 6-hills ride, but the group turned out to be just me. I didn't want to do such a tough ride solo this early in the year, so I just spun the 60 for a while. Did put in an honest effort on the climb up Ladue road to 270 (.5mi, 5%) in the 85" gear (that's 53x17 for you young-uns who insist on using two numbers when one will do) plus a few smaller climbs taken with suitable vigor.
Saturday Jan 26, 2008 #
Orienteering (Woods) 1:15:00 [3] ***
21c
At Babler (1:15). Half an hour of conrol picking followed by 4 cruise interval legs (4x1000@6:30 3:00R). Actual splits ranged from 5:50 to 7:01 as the legs were quite different in climb and vegetation.
Friday Jan 25, 2008 #
Note
Planned on running some cruise intervals at Forest-44, but when I turned the car on at work, the battery light came on. I got it home, but it was clearly messed up so I decided I'd better not drive it any further. So, now I have one car with no engine and another car with no electic. In both cases, the cost of the repair is very close to the value of the car. I really need to get back to having some reliable transportation before I start traveling to meets.
On the good news front, my heel feels fine after 30 miles of running in a 15-hour period.
On the good news front, my heel feels fine after 30 miles of running in a 15-hour period.
Thursday Jan 24, 2008 #
Running (Road) 1:40:00 [2]
weight:169lbs (injured)
In to work. Bypassed Clayton station since standing around the above-ground platform in 9F temps with a good breeze didn't seem like it would be much fun. Picked up the Metro at Forsythe instead. Legs felt good; considered running all the way in, but that probably wouldn't have been a good idea given how little road training I've done lately.
I can still feel the heel a bit, but it's quite mild now. If it doesn't flare up from these runs, I'll consider it better.
I can still feel the heel a bit, but it's quite mild now. If it doesn't flare up from these runs, I'll consider it better.
Wednesday Jan 23, 2008 #
Running (Road) 2:24:00 [2] 17.0 mi (8:28 / mi)
(injured)
Only 11 hours at work today, so I was able to run home. Took it easy in anticipation of the Test Loop run this weekend.
Tuesday Jan 22, 2008 #
Running (Road) 30:00 [2]
(injured)
Well, this riding into work thing isn't going as well as I'd hoped. Mostly because I'm working such ridiculous hours right now. But today I had the opportunity to ride, and the temp was cold but tolerable, and I looked out the window to see the roads covered with ice. So I drove.
After work I went for an easy jog round the hood. Tomorrow is looking like it will be way too cold.
BTW, the heel feels fine in casual shoes, but still bothers me if I wear anything with a stiff heel counter.
After work I went for an easy jog round the hood. Tomorrow is looking like it will be way too cold.
BTW, the heel feels fine in casual shoes, but still bothers me if I wear anything with a stiff heel counter.
Monday Jan 21, 2008 #
Orienteering (Woods) 1:47:00 [3] ***
25c (injured)
Well, can one really have a bad day at Hawn (1:15)? A bad performance, sure, been there, done that. But it's still something you're happy you did.
Anyway, I digress. I went down today with the plan of running a 14K course that alternated long legs with control picking. The idea was to stay just as accurate on the long legs, but to use bigger features thus allowing a faster pace. Ran the first 1.6K leg in 10:30 and that pretty much set the tone of the workout. The visibility was great, even in the undergrowth areas, and I was flying along reading everything just fine for a little over an hour. The fact that it was warm enough to use my thumb compass and maginifier helped greatly.
Then I started getting sloppy and couldn't figure out why. I pulled myself back together for a while, but then relapsed again and decided that rather than spoil a perfectly good workout by messing up the end, I cut it a bit short and jogged back to the car. One might rightly view this as a missed opportunity to train perseverence, but that's not what I wanted to work on today. Jogging on Hawn Park Road, I started feeling very lightheaded, so I think I had actually pushed myself into some mild hypoglycemia (I had planned on running at lower intensity, so I hadn't brought any food for the run).
Anyway, it was still a great day at Hawn and at least the first hour was a pretty stout performance.
Anyway, I digress. I went down today with the plan of running a 14K course that alternated long legs with control picking. The idea was to stay just as accurate on the long legs, but to use bigger features thus allowing a faster pace. Ran the first 1.6K leg in 10:30 and that pretty much set the tone of the workout. The visibility was great, even in the undergrowth areas, and I was flying along reading everything just fine for a little over an hour. The fact that it was warm enough to use my thumb compass and maginifier helped greatly.
Then I started getting sloppy and couldn't figure out why. I pulled myself back together for a while, but then relapsed again and decided that rather than spoil a perfectly good workout by messing up the end, I cut it a bit short and jogged back to the car. One might rightly view this as a missed opportunity to train perseverence, but that's not what I wanted to work on today. Jogging on Hawn Park Road, I started feeling very lightheaded, so I think I had actually pushed myself into some mild hypoglycemia (I had planned on running at lower intensity, so I hadn't brought any food for the run).
Anyway, it was still a great day at Hawn and at least the first hour was a pretty stout performance.
Sunday Jan 20, 2008 #
Orienteering (Woods) 1:27:00 [2] ***
11c (injured)
Easy jogging around Rockwoods (1:15) including taping the Test Loop in advance of next weekends Test Loop Retirement Run.
Orienteering (Woods) 44:00 [3] ***
20c
Followed with 4x600 control picking at cruise effort with slightly more recovery.
Note
Go G-MEN!!
I may have to make a trip to KC to watch the Super Bowl with Mary.
I may have to make a trip to KC to watch the Super Bowl with Mary.
Saturday Jan 19, 2008 #
Orienteering (Woods) 1:14:00 [2] ***
16c
Ran a course easy at Cuivre River (1:15). Since I wasn't moving fast, I took some time to really read the contours. This is informative at CR for two reasons: 1) the visibility is good so you can really see the lay of the ground and 2) the contours at CR are exceptionally well mapped. Fun and I ended up being remarkably accurate.
Note
(injured)
May have been a bit quick to turn off the injury flag. My heel isn't interfering with anything, but I can still feel it, so I need to be careful.
Friday Jan 18, 2008 #
Orienteering (Woods) 54:00 [3] ***
10c
5x500@2:20-2:40 (theshold) with equal recovery on the Castlewood flood plain, S of the river. Woods were more open than I expected, so these were shorter than planned. I was expecting the efforts to be closer to 3 minutes. Time includes running the trails out to the plain.
Note
I'm taking the injury flag off because I haven't had any trouble running for the past few days. I can still feel it when I wear dress shoes. Fortunatley, we're business casual all next week, so maybe I can get it completely healed.
On a completely different note, I've rehosted Carol's Team. I'm not sure why the .org isn't working right now, but you can read my blog on CarolsTeam.com in the mean time.
On a completely different note, I've rehosted Carol's Team. I'm not sure why the .org isn't working right now, but you can read my blog on CarolsTeam.com in the mean time.
Thursday Jan 17, 2008 #
Note
weight:168lbs (injured)
Unintentional rest day. It was 35F and raining at 5AM, so I drove to work figuring I'd run after. Didn't get out of work until 7PM and by then I didn't feel much like running. I sure hope we do get this system live by 1/31 simply so I can start getting some more sleep.
Wednesday Jan 16, 2008 #
Terrain (Park) 32:00 [2]
(injured)
Warmup/dn. Ran at Kirkwood park so if my heel started bugging me I could get back to the car without covering much ground. Some tenderness, but basically fine. Still need to be a bit cautious.
Orienteering (Park) 19:00 [3] *** 3.1 km (6:08 / km)
32c
Control picking course at Kirkwood Park (1:3.75) run at tempo pace. A few HTFU sections, but mostly fast.
Skating (Ice) 25:00 [2]
Baby-O is down to just over 2 minutes per lap! She got in 13 laps (not counted in time) so the breaks would have made for a decent interval workout since she also likes to rest for a couple minutes between laps. Unfortunately, my heel didn't like the skate nearly as much as the trail shoe, so I had to skate easy.
Tuesday Jan 15, 2008 #
Note
(injured) (rest day)
Heel felt pretty good today, so in a rare fit of restraint, I decided to let it continue to feel that way and not run on it.
Monday Jan 14, 2008 #
Cycling (Road) 1:00:00 [2]
(injured)
In to work using just the 60" gear. I'll probably switch to fixed 65" gear in the next week or so and use that until April. High 20's, but a mild tailwind took the sting out of the air.
No pain in the heel, but I'm sure it's not better yet.
No pain in the heel, but I'm sure it's not better yet.
Cycling (Road) 1:08:00 [2]
Back from work after dark and into a pretty stiff blow. Stayed in the 60 the whole way, but wasn't really tempted to shift up due to the wind. Plus, spinning was helping to generate some much needed heat. Quite fun, actually - I needed a pick me up after 12 hours at work.
Sunday Jan 13, 2008 #
Cycling (Road) 1:44:00 [2]
(injured)
High 30's and sunny; would have been a very fine day to run in the woods. However, my heel has flared up big time, so I'm going to have to take at least a few days off running. Last time, it took 10 days to heal up, but I don't think it's quite so serious this go round.
So, I went for an easy spin in the 60" gear.
So, I went for an easy spin in the 60" gear.
Saturday Jan 12, 2008 #
Running (Road) 29:00 [2]
Warmup. A bit longer than usual because I felt really stiff.
Orienteering race (Woods) 1:23:01 [4] *** 9.1 km (9:07 / km) +415m 7:26 / km
19c
SLOC Cold Nose Blue at Babler (1:15). Not very cold but it sure was nice to have a bona fide blue course at a local meet. A bit sloppier than I would have liked. I think Babler gives you a false sense of security becuase you're never far from a pretty big feature. That encourages you to run loose and not tighten it up approaching the control. David Frei seems to be getting his game back. I got him for the win, but only by 90 seconds.
Orienteering (Woods) 25:52 [4] ** 3.2 km (8:05 / km) +135m 6:41 / km
11c
Hammered the Orange course. Another fine bit of course setting by Bill Langton, although I could have done without the gratuitous climb from #7.
Orienteering (Woods) 29:00 [2] **
6c
Control pickup. Legs were pretty fried by this point.
Friday Jan 11, 2008 #
Cycling (Road) 59:00 [2]
In to work. Thermometer said the same as yesterday (34F) and I dressed the same, but today felt a lot colder.
Cycling (Road) 1:58:00 [2]
Back home via Kirkwood.
Thursday Jan 10, 2008 #
Cycling (Road) 1:01:00 [2]
weight:174lbs
Nothing like a week of midnight pizza while working OT to send the G into orbit. Not to worry; picking up a few pounds might help keep me healthy through the winter. Probably don't want it going any higher, though.
Anyway, finally got back to riding in this morning when the weather decided to cut me a giant break (pink is freezing rain):
Anyway, finally got back to riding in this morning when the weather decided to cut me a giant break (pink is freezing rain):
Cycling (Road) 1:08:00 [2]
Not quite so lucky on the ride back as the roads were still wet from the midday storms and there was a light mist coming down. However, the temps had risen to high 40's, so it was fine.
Wednesday Jan 9, 2008 #
Running (Road) 44:00 [2]
Parked at Kirkwood Park, ran to Laumeier and back. Was planning to do a course at Kirkwood to, but my heel started bothering me on the run back. Possibly a recurrence of the achilles bursitis? Don't know, but I hope not because that took a while to get better.
Orienteering (Park) 35:00 [3] ***
41c
Control picking at Laumeier (1:5). This is about the only time of year you can even consider running direct routes at Laumeier so I set a fair number of woods legs. The nice thing about doing HTFU work here is that, while the honeysuckle certainly slows you down (and pisses you off), it doesn't actually injure you. No new cuts or bruises of any significance.
Monday Jan 7, 2008 #
Orienteering (Woods) 1:23:00 [4] ***
20c
10 uphill legs, most around 2 minutes, a few longer, with slightly longer recovery at Forest-44 (1:15). First big efforts since Pere Marquette. Felt good. Had to turn on my headlamp about midway to read the map.
Sunday Jan 6, 2008 #
Orienteering (Woods) 55:00 [3] ***
20c
4x600 (4 legs each)@4:30-5:00 with roughly equal recovery at Babler (1:15). Temps in the mid 70's had a bunch of people out in the park.
Saturday Jan 5, 2008 #
Orienteering (Woods) 1:01:00 [2] ***
20c
Conrol picking at West Tyson (1:10). Probably not the best venue for a day I was trying to rest my legs, but I set four short (~800m) picking courses that were mainly contouring or downhill and just jogged real easy on the uphills between. Tyson is a really fun place to run when you're not seeing stars from pushing so hard on the climbs. With everything defrosting today, the ground was soft and my trail shoes were pretty short on grip.
Friday Jan 4, 2008 #
Orienteering (Woods) 52:00 [2] ***
23c
Legs are toast. Not tired, but really sore where the glut and ham come together. Not sure what the deal is there, but it was clear that a couple easy days are in order. Jogged the Green X course at Cliff Cave (1:7500) from the A-meet and then did the Brown course in reverse. Fun stuff, even at a pokey pace.
Thursday Jan 3, 2008 #
Running (Road) 2:00:00 [2]
weight:169lbs
Was going to run all the way in to work, but by the time I got to Forest Park I felt like I was whipping a dead horse, so I picked up the Link to Grand. Seemed silly to just cut off just 3 miles, but it helped. After exiting, I ran a little further to get the time up to 2 hours and make it an official long run.
Wednesday Jan 2, 2008 #
Running (Road) 1:37:00 [2]
In to work, taking the Metro Link from Clayton to Grand. First real test of my new lobster gloves. They worked well - I had no trouble operating the ticket machine at the Link station after 85 minutes of running at +8F. Still remains to be seen if they'll keep my hands from freezing while riding in the cold, but even I don't get the bike out when there's only 1 digit in the temp.
C • cold 6
Running (Road) 1:44:00 [2]
Back home taking the Link from Grand to Delmar.
Skating (Ice) 10:00 [1]
Skate night with Baby-O. I wasn't feeling up to skating hard between laps with her, so I just did a bunch of technique drills.
Baby-O continues on the steep part of the learning curve. Her first lap was 11 minutes, but we found that one of her skates wasn't on right. After that she turned in laps of 7, 6, 4, and 4 minutes. Getting fast enough that I'll have to start looking at the seconds!
Baby-O continues on the steep part of the learning curve. Her first lap was 11 minutes, but we found that one of her skates wasn't on right. After that she turned in laps of 7, 6, 4, and 4 minutes. Getting fast enough that I'll have to start looking at the seconds!
Tuesday Jan 1, 2008 #
Orienteering (Woods) 1:16:00 [3] ***
32c
Four control picking courses (1200-1300m, 8c each) at Rockwoods (1:15). Run as tempo intervals (8:00 - 9:30; a little short for TI work, but close enough) with 5 min recovery between each. Frosty, but fun.