Training Log Archive: ebuckleyIn the 31 days ending Jul 31, 2008:
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Thursday Jul 31, 2008 #
Note
weight:163lbs (rest day)
G is down, legs are shot, 2 small saddle sores, and the bike is in desparate need of some maintenance. Seems like a rest day is in order.
Wednesday Jul 30, 2008 #
Cycling (Road) 1:03:00 [2]
weight:160lbs
A new G record indeed. In to work in the 60. A bit more effort than the time would indicate as there was a pretty stiff headwind.
Terrain (Grass) 38:00 [4]
max:180
12x200@45 equal time rest. Slightly uphill (about 5m vertical) at Harris Stowe. That is, until the security guards showed up and kicked me off their lawn. Mind you, we're not talking about some country club, here. Harris Stowe's advertising makes a big deal about them being the cheapest 4-year school in town. As such, their grass is the usual bullet-proof mix of rye and fescue. But, I've learned there's no point in arguing with security folks; there's no upside to them for making an exception for you. Ran the last two on roads.
Cycling (Road) 1:04:00 [2]
Back from work in rather heavy rain. Took it easy in the 60.
Tuesday Jul 29, 2008 #
Cycling (Road) 1:02:00 [2]
In to work very easy in the 60 as the plan for the next 36 hours is brutal and we've got a heat advisory to boot.
Cycling (Road) 2:06:00 [2]
I rarely dread workouts, even tough ones, but I was dreading this one. Four hours, two of it at tempo or harder with a heat index over 105. I knew that just doing a bazillion laps around Carondolet would do nothing to put me at ease, so I rode down to Jefferson Barracks and then came back to the park via Grant's Trail. That didn't take as long as I expected so I still ended up doing quite a few "warmup" laps (not that one needed to be any warmer today).
Cycling (Road) 52:00 [4]
ahr:159 max:177
Tuesday Night Crits #1. Pretty much stayed in the field hopping across gaps when appropriate. Pace was smoother than usual - I guess most folks were deterred by the heat. Ended in a big bunch sprint which I didn't bother contesting.
Cycling (Road) 1:02:00 [3]
ahr:155 max:168
Back home in the 110 (that's 53x13 for you young 'uns). Kingshighway to Forest Park, to Olive. Was pretty delerious on the grade up Olive, but once on top I hit a good groove and decided I'd just hammer until the next red light and then spin it home. Then, wouldn't you know it, all the lights were green, so it was a full 15 minutes of pretty stiff tempo. Got off the gas about a mile from home and spun it in. Actually a pretty fun way to end a tough night. Finished at 157.8 so we may have a new G-record tomorrow morning.
Monday Jul 28, 2008 #
Cycling (Road) 1:21:00 [2]
One of the rare days when I wished I worked normal hours. The weather was truly atrocious at 4:30AM, so I decided this would be my day to drive in for the week. By 8AM, it was fine and by afternoon, it was quite pleasant (well, for St. Louis in July, it was still plenty hot and humid). So, when I got home I hopped on the bike and decided to just go for a ride. No agenda, no target HR, no gear restrictions, just remember what it's like to enjoy riding.
It worked out pretty well and I puttered around CC Lake for a bit and then took a few small climbs up the bluff in suitably low gears. I even dug out my Cornell jersey (which still fits just fine, thank you) to remind myself of what life was like before I became a jaded pro who would stoop to anything to survive including taking over the counter cold medicine before a race.
It worked out pretty well and I puttered around CC Lake for a bit and then took a few small climbs up the bluff in suitably low gears. I even dug out my Cornell jersey (which still fits just fine, thank you) to remind myself of what life was like before I became a jaded pro who would stoop to anything to survive including taking over the counter cold medicine before a race.
Sunday Jul 27, 2008 #
Running (Road) 31:00 [2]
(rest day)
Family day, and a hot one at that. Got in an easy jog round the hood just before dinner.
Saturday Jul 26, 2008 #
Cycling (Road) 3:24:00 [2]
Wandering around St. Charles County at a modest clip with a couple winery stops thrown in. Finished in Harvester where I met Kate and Baby-O at the first birthday party for our virtual nephew (his mom and Kate were both only children when they agreed to be "sisters" 30 years ago - Kate has since picked up 5 half-siblings).
Friday Jul 25, 2008 #
Running (Road) 23:00 [2]
In to work via bus and metro.
Running (Road) 2:28:00 [2]
Back home through the Loop to Old Bonhomme. A bit longer and lumpier than going straight out Olive, but nicer. Not too hot, but quite humid, so I took it real slow.
Thursday Jul 24, 2008 #
Cycling (Road) 55:00 [2]
weight:162lbs
In to work. Feeling a lot better. The fact that it was downright chilly out this morning probably had a lot to do with that.
Cycling (Road) 1:14:00 [2]
Back home via the U-City loop where I stopped at Big Shark for a new chain tool (not sure what happened to my old one) and then north.
Wednesday Jul 23, 2008 #
Cycling (Road) 1:00:00 [2]
In to work. Boy are my legs fried. Only one more late night of Tour watching (L'Alpe d'Huez tonight) and then I'll start getting sleep again.
Cycling (Road) 1:55:00 [3]
ahr:148 max:165
Includes an hour in the 102. This was supposed to be last month's gear, but I didn't get in any big gear work in June. Wasn't too confident I'd get this one in today either given how I felt this morning. Having ruled out dehydration, I decided it might be carb depletion. Had a cookie and some ice cream after lunch and that did seem to perk the legs up a bit. Spun down to Grant's Trail and then hit the big ring. Turned the gear fine on the trail. Some of the rolls through mid-county were a grunt, but I managed to keep it turning over. Next week it's the 110 and that's really going to hurt.
Tuesday Jul 22, 2008 #
Running (Road) 1:27:00 [3]
ahr:160 max:174
2x3000@12:15 3:00R on the CC Lake bike path, plus jogging over there and back.
OK, so tempo intervals in the heat of the day isn't a happening thing. About 12s/K slower than planned and the HR would indicate that even that pace was pushing it (average is just for the 6K of tempo). The jog home was a complete death march.
OK, so tempo intervals in the heat of the day isn't a happening thing. About 12s/K slower than planned and the HR would indicate that even that pace was pushing it (average is just for the 6K of tempo). The jog home was a complete death march.
Note
weight:161lbs
I normally post the G on Thursdays, but today was a new low since 9th grade. Wasn't showing any signs of dehydration, but I must be a bit. Maybe that's why I had so much trouble with the tempo today. At the end of the run I was 159, which is the lowest post-workout weight I can recall as an adult when I didn't need immediate medical attention.
Monday Jul 21, 2008 #
Cycling (Road) 1:03:00 [2]
In to work. Very easy in the 60.
Cycling (Road) 2:15:00 [2]
Home via Grant's Trail. Over 100 again so I kept the pace fairly easy with a few pushes on the small rolls.
Sunday Jul 20, 2008 #
Running (Road) 34:00 [2]
Another scorcher (over 100 today) and again I didn't get out until afternoon, so I settled for an easy jog round the hood.
Saturday Jul 19, 2008 #
Running (Road) 37:00 [2]
I'm not complaining, because here it is July and this is only the fourth or fifth real cooker. But, damn, it is hot out. Humidity wasn't bad, though (dew point right around 70), and I actually felt pretty comfortable completing my normal maintenance loop at a clip that would indicate that I haven't lost much form. Taking the injury flag off.
Friday Jul 18, 2008 #
Running (Road) 22:00 [2]
(injured)
In to work via bus and metro. Legs are wobbly from a full week off, but otherwise not too uncomfortable.
Cycling (Road) 1:45:00 [2]
(injured)
Back home via Midland and then around CC Lake. Felt fine, but probably wouldn't have wanted to go much longer.
Thursday Jul 17, 2008 #
Note
weight:167lbs (injured) (rest day)
Probably could have done a light workout today, but Kate and I had already planned an evening out.
Tuesday Jul 15, 2008 #
Other (Lawn) 25:00 [1]
(injured)
Hey, it's something.
Monday Jul 14, 2008 #
Note
(injured) (rest day)
Back at work all day. A bit sore without the ice, but tolerable. Might be able to do something super easy tomorrow.
Sunday Jul 13, 2008 #
Note
(injured) (rest day)
Moving around easily enough, but still pretty sore. Icing about 50% of time.
Saturday Jul 12, 2008 #
Note
(injured) (rest day)
Day 1 of sitting around doing nothing. Already getting stir crazy. Good thing the Tour is on.
Friday Jul 11, 2008 #
Cycling (Road) 54:00 [2]
In to work. Last workout for a while as Baby-O is now assured of being an only child. The operation hurt a whole lot more than I expected it to. Not that it was any worse than when I nailed my shin on a log last weekend at the FP meet, but I expect to get hurt at an O-meet. I'm not sure why I didn't expect it to hurt when somebody takes a knife to the my genitalia, but it I didn't.
Anyway, I was really good about the ice and thinking, geez, this won't take a week to get better. It's two little incisions. Then the local wore off.
Anyway, I was really good about the ice and thinking, geez, this won't take a week to get better. It's two little incisions. Then the local wore off.
Thursday Jul 10, 2008 #
Cycling (Road) 57:00 [2]
weight:166lbs
In to work.
Cycling (Road) 2:27:00 [3]
Includes 30 minutes of tempo on Grant's Trail and a few shorter efforts through mid-county.
Wednesday Jul 9, 2008 #
Running (Road) 1:45:00 [2]
Drove in to work because I'll need the car there on Friday and I definitely wanted to ride both ways tomorrow. Took the link back to Brentwood where I literally "ran" some errands and then headed home.
Tuesday Jul 8, 2008 #
Cycling (Road) 58:00 [2]
Still in recovery mode. In to work in the 60.
Cycling (Road) 1:14:00 [2]
Home from work in the 60.
Running (Road) 6:00 [2]
When I got home, Baby-O was waiting with her bike wanting to go for a ride, so I did a quick shoe change and made a brick workout of it. We only got in two laps around the block before the storm came in. As I was still wearing my GPS, I now have an accurate measurement for the block. I was thinking it was around a third of a mile. The Forerunner thinks it's 0.61 for two.
Monday Jul 7, 2008 #
Cycling (Road) 58:00 [2]
Chief among my criteria for rating a workout or (more commonly) race "5" is that I'll need to plan some recovery into my subsequent training beyond the normal 1-2 maintenance days. I wasn't sure that Saturday's races qualified on this count. After all, I didn't even max my HR. However, there was no doubt about it when I stepped out of bed this morning. Legs are trash. Rode into work in the 60.
Cycling (Road) 1:18:00 [2]
Legs still trash for the ride home, but the tailwind made it more fun. Stayed in the 60 although it would have been easy to spin something bigger.
Sunday Jul 6, 2008 #
Paddling (Canoe) 45:00 [2]
Easy paddle around CC Lake with Baby-O up front.
Saturday Jul 5, 2008 #
Cycling (Road) 57:00 [2]
Over to Forest Park.
Terrain (Grass) 17:00 [2]
12 minutes of easy Jogging with Charlie Shabazian prior to the first sprint and then five minutes to loosen up again before the Orange course.
Orienteering race (Park) 11:19 [5] *** 2.0 km (5:40 / km)
ahr:150 max:170 10c
Sprint #1. A bit hesitant in spots, but basically clean. Took the around route back from #10, which I think was the fast way to go. Charlie and Tom both went through the woods and said it was nasty.
Orienteering race (Park) 13:35 [5] *** 2.4 km (5:40 / km)
ahr:154 max:172 7c
Sprint 2. Good solid run.
Orienteering race (Park) 9:52 [5] *** 1.7 km (5:48 / km)
ahr:157 max:175 12c
Sprint 3. Very fun course and one that threw me more than I'd care to admit. Wasn't looking ahead enough. It bit everybody else, too. Nobody reported a clean run.
Orienteering (Park) 22:02 [5] *** 3.9 km (5:39 / km)
ahr:159 max:178 12c
After a break of about an hour while everybody finished up the sprints and Bill computed the handicaps, we were sent out on the handicap orange. Since I had swept the sprints, I started last, 2-3 minutes behind Matt DeVoll, Charlie, and Tom Svobodny. First two legs were open running, so I hammered them pretty hard. We all packed up in the control-picking section. Tom and I came out of that together and I got a little ahead by taking a straighter line to 11. As we had already seen 12 in sprint 3, I just nailed the gas from there. Fun stuff and the first time I've won 4 events in a day. Great meet by Bill.
Cycling (Road) 1:09:00 [2]
Back home with a few stops at various wine shops that were offering tastings. Picked up some very buttery Goat/Pesto cheese at the Cheese & Wine Place to pair with a Frank Blanc de Noirs for a victory celebration.
Friday Jul 4, 2008 #
Cycling (Trail) 45:00 [3]
A couple laps of the Dogwood trail in Greensfelder taken fairly conservatively (I haven't ridden trails in a month and didn't feel like face-planting today). Trail was in great shape despite being wet in spots. Uphills were taken with suitable vigor.
Terrain (Trail) 57:00 [2]
Immediately followed by a few miles on the Greenrock heading south into Rockwoods Range. By the time I was done (around 9:30AM), the sun had broken through the overcast, but it was still quite cool. That remained the theme for the day - sunny, mild, and a light breeze. Quite unlike any other July 4th in this town since I've lived here.
Thursday Jul 3, 2008 #
Cycling (Road) 56:00 [2]
weight:166lbs
In to work. Legs still a bit soft, but definitely better than yesterday. A full 8 hours of sleep goes a long way.
Cycling (Road) 2:16:00 [2]
Back from work. As with this morning, roads were wet in spots, but only occasional spits from above. Cooled off significantly during the ride; by the end it was getting pretty comfortable.
Wednesday Jul 2, 2008 #
Cycling (Road) 58:00 [2]
Not sure if it was yesterday's effort or the three hours of sleep last night, but the legs were soft again today. Spun into work in the 60.
Cycling (Road) 1:40:00 [2]
Left work at 2 and rode out into an afternoon that was decidedly St. Louis Summer. That, combined with a pretty stiff headwind was more resistance than my tired body wanted to deal with. Poked home in the 60, took Baby-O to the library, had dinner, a massage, and went to bed early.
Note
Ten hours sleep in the last three days. Pre-confirm reports look good. Commissions, hours, and ledger reconciled. It appears that the roughly $40,000,000 that will go out the door next week will be routed to the 15,000 recipients (and taxing authorities) in accordance with standing agreements. That's good news for many reasons, not the least of which being that I will be one of the recipients. Tomorrow is my first day as a Wachovia employee.
Leaving contracting was not an easy decision but, despite the long hours getting the conversion right, my job (and overall life) satisfaction has been pretty high lately. The commuting arrangement is ideal as it lets me get in plenty of base miles and still spend evenings with Kate and Baby-O. And, while one could find higher rates in the contracting world, the pay is more than adequate.
Leaving contracting was not an easy decision but, despite the long hours getting the conversion right, my job (and overall life) satisfaction has been pretty high lately. The commuting arrangement is ideal as it lets me get in plenty of base miles and still spend evenings with Kate and Baby-O. And, while one could find higher rates in the contracting world, the pay is more than adequate.
Tuesday Jul 1, 2008 #
Cycling (Road) 56:00 [2]
In to work in the 60. Not quite as nice as yesterday, but still pretty nice.
Cycling (Road) 1:02:00 [3]
Legs came back today. Home via Midland at a firm but fun tempo.