Training Log Archive: ebuckleyIn the 31 days ending Jan 31, 2011:
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Monday Jan 31, 2011 #
7 AM
Terrain (Trail) 1:02:00 [4] ***
shoes: Columbia Switchbacks
5x4:00 I-pace, 3:30R on the steep uphill section of the Buttermilk Rim Trail. Back down on the wide walking path. Still plenty of snow on the trail, but it was so cold (5F) that there was lots of grip.
Sunday Jan 30, 2011 #
7 AM
Running (Road) 1:47:00 [2]
shoes: Columbia Switchbacks
Easy miles around Ithaca. While it has been snowing for over 24 hours, it's been pretty light and the roads were basically clear. Two cups of coffee plus the 5-mile descent into town did a pretty fair job of loosening up yesterday's indulgences. Fortunately, the good folks at the Hilton Garden Hotel let me use their restroom despite a sign clearly indicating that it was just for guests. Perhaps there was something in my expression that indicated this wasn't a casual request.
From there, up East Hill via Buffalo St. and Dryden Rd. Some trail running out to Game Farm road and then back through campus and down Cascadilla (my favorite half mile of road in the whole world). Through town and picked up the South Hill railroad grade to Buttermilk Falls and finally the big grunt back up South Hill on the Rim Trail. Neither of the climbs were taken anywhere near threshold but, as the only alternative would have been to walk, they were firm efforts of 12 and 18 minutes respectively.
From there, up East Hill via Buffalo St. and Dryden Rd. Some trail running out to Game Farm road and then back through campus and down Cascadilla (my favorite half mile of road in the whole world). Through town and picked up the South Hill railroad grade to Buttermilk Falls and finally the big grunt back up South Hill on the Rim Trail. Neither of the climbs were taken anywhere near threshold but, as the only alternative would have been to walk, they were firm efforts of 12 and 18 minutes respectively.
Terrain (Trail) 46:00 [2]
shoes: Columbia Switchbacks
Trail portion of the run. Snow-covered, but no problems with grip.
Saturday Jan 29, 2011 #
7 AM
Running (Road) 1:30:00 [3]
shoes: DS Trainers
Warmup, 2x15:00Tempo 2:00R, then some easy miles. In Ithaca for my Dad's 80th and Sister's 50th (apparently, having a firstborn within a couple days of a decennial birthday runs in my family). Would have preferred to wait another day before running this one, but snow was forecast, in fact some was already falling, and I didn't want to run tempo on slick roads. Legs were OK from Thursday.
Friday Jan 28, 2011 #
7 AM
Terrain (Snow) 1:19:00 [2]
shoes: DS Trainers
In Buffalo (flew in last night getting to the motel at 2AM due to a mechanical on the aircraft). Light snow last night, at least by Buffalo standards. It would have thrown St. Louis into a tizzy. Made for a nice soft surface run, though I should have used my trail shoes. Stayed upright. Felt good.
Thursday Jan 27, 2011 #
6 AM
Terrain (Snow) 1:16:00 [2] **
weight:170lbs shoes: Columbia Switchbacks
Working from home today, so I waited for it to light up enough that I could runt he Electric Duck without a headlamp. Still quite a bit of snow on the ground, though there were some bare spots here and there. As I wanted this to be a soft surface run, I was pleasantly surprised that they hadn't cleared the bike path at CC Lake. Footing was good, but the Icebugs would have been a better choice. Finished with a mile on pavement so I could get in six striders.
12 PM
Running (Road) 1:19:00 [3]
shoes: Grid A2
6x5:00Tempo 1:00R. Tough. Not so much physically, but this sort of disciplined running with little recovery is wearing on the mind. It's made somewhat harder knowing that this is really just the workout to get ready for the real stuff to come: the split tempo sessions during the intense quality phase. Those were brutal last year and I doubt they'll be any easier this time round.
I noticed at the half last weekend that I wasn't running the hills particularly well. Odd for me as that's usually the time I make ground on road runners. So I decided to run this workout on a loop where the first three minutes were uphill. Legs were really letting me know it by the fourth one even though I was doing a pretty good job of staying within tempo intensity.
I noticed at the half last weekend that I wasn't running the hills particularly well. Odd for me as that's usually the time I make ground on road runners. So I decided to run this workout on a loop where the first three minutes were uphill. Legs were really letting me know it by the fourth one even though I was doing a pretty good job of staying within tempo intensity.
Wednesday Jan 26, 2011 #
5 PM
Running (Road) 32:00 [2]
shoes: Speedstar 4
Went over to the track to run intervals, but it was still too icy. No biggie, VO2Max doesn't count for much in marathons and even less in ultras. Just went for an easy jog so I'd be fresh for tomorrow's tempo.
Tuesday Jan 25, 2011 #
6 PM
Running (Road) 57:00 [2]
shoes: DS Trainers
Drove in to work again (might do that each day this week - gasp!) since I'm working long hours. Went for a run in St. Charles while Yaya did kid's class.
Tae Kwon Do (Technique) 40:00 [2] ***
Then I did adult class. Shoulder was OK.
Monday Jan 24, 2011 #
Note
(rest day)
Taking the day completely off. Heel isn't too bad and shoulder continues to improve. I'm taking the injury flag off as I don't think it would be any problem to train today if the plan called for it. Mostly, I'm just too busy. I'll be working 10-hour days this week, plus I have to meet a client from a former assignment after work.
Sunday Jan 23, 2011 #
6 AM
Terrain (Snow) 2:06:00 [2]
(injured) shoes: Sabino TR
SLUGs had a run at Queeny at 7:30. I couldn't wait that long as I had Sunday School to teach this morning. I started at 6 and ran for an hour by headlamp. Trails were in significantly worse shape than Friday owing to yesterdays thaw. Still quite runnable, though. At 7, I did my striders, then ran a bit more before meeting the SLUGs. Ran with them for about half an hour.
On the injury front, the shoulder is now at the point of minor nuisance. I'll probably take the flag off in the next couple days unless it takes a turn for the worse. Not quite so happy about my left heel, which is still sore from yesterday. Fortunately, both circumstances and plan dictate this being a light volume week.
On the injury front, the shoulder is now at the point of minor nuisance. I'll probably take the flag off in the next couple days unless it takes a turn for the worse. Not quite so happy about my left heel, which is still sore from yesterday. Fortunately, both circumstances and plan dictate this being a light volume week.
Saturday Jan 22, 2011 #
8 AM
Running (Road) 30:00 [2]
(injured) shoes: Speedstar 4
Warmup. And I really did warm up, as in, I was frosty cold when I started and only somewhat frosty cold when I arrived at the starting line.
Running (Road) 1:29:11 [3] 13.11 mi (6:48 / mi)
shoes: Speedstar 4
Frostbite Half Marathon run at marathon pace. Whatever was wrong Wednesday was not wrong today. Effort felt firm and controlled throughout, though I doubt I could hold it for full marathon distance right now. While I was definitely running it as a workout and not a race, it wasn't a terrible result - 19th overall (of around 500) and 1st M45. Since the track club only gives hardware for the series and not the individual races, I don't have to call it a race.
Running (Road) 1:06:00 [2]
shoes: Speedstar 4
Long-ish after run to get the total time over 3 hours. That adds up to a lot of miles on very cold pavement in some pretty thin-soled shoes. Feet are a bit tender as of this evening. Might have to train on soft surfaces for a couple days.
Friday Jan 21, 2011 #
4 PM
Terrain (Snow) 1:35:00 [2] **
(injured) shoes: Sabino TR
Easy miles at Queeny. Drove to work as the ambient temp was 2F. Wasn't particularly motivated to get afterwards, even though it had warmed to a quite tolerable 16. Once I got going, I was very glad I did. I pretty much had the trails to myself and the solitude was very much what my soul needed today. The smaller trails were deep, but the main loop was surprisingly well packed in. As I didn't get going until after 4, I expected to need my headlamp after just a few miles. However, witht he pristine snow reflecting everything, I did the whole run without it.
Thursday Jan 20, 2011 #
5 AM
Terrain (Snow) 41:00 [2] **
weight:169lbs (injured) shoes: Sabino TR
Real snowstorm last night; about 8 inches with more still falling. Needless to say, the 4:55 was late. Knowing I'd just be standing on the platform for 20 minutes waiting for the next train, I ran a bit longer and caught the 5:21.
3 PM
Terrain (Snow) 52:00 [2] *
shoes: Sabino TR
Back home. Grand to Forsythe with the intention of catching the bus at Great Harvest. Got a call from Kate halfway there telling me that things had gone from very bad to even worse with our old beagle. She hasn't been eating or drinking for a few days; she's clearly in so much pain (despite generous doses of pain meds) that she just wants to die. I caught the bus a few stops earlier so I could get home in time for the vet appointment where her wish was granted. I will miss her. A lot.
Wednesday Jan 19, 2011 #
5 AM
Running (Road) 28:00 [2]
(injured) shoes: DS Trainers
In to work via Olive/Delmar/Grand. Took a slightly longer route from Grand.
3 PM
Running (Track) 1:48:00
shoes: DS Trainers
Grand/Big Bend then ran to the Clayton HS Track for 6x600@2:12 200R. Then on to the Subaru shop to pick up my car.
Had an incredibly hard time holding the pace. Had intended to do 8, but after the first two were dismally slow, I decided that if ran the next four on pace, I could call it a day. I'm not sure why it was so hard, but three possiblities come to mind:
Occam's razor suggests the first, but I'm hoping the other two are at least partly to blame. It's been a long time since I've done disciplined track work and I don't think I've ever done much track work when my weekly running mileage is over 80. I'm going to be around 100 until the weather gets nice enough to mix in some riding.
In somewhat happy news, the shoulder is improving rapidly. Running hard was no problem. Range of motion is something like 80%. Still hurts a lot. Lifting anything heavier than a coffee cup is right out.
Had an incredibly hard time holding the pace. Had intended to do 8, but after the first two were dismally slow, I decided that if ran the next four on pace, I could call it a day. I'm not sure why it was so hard, but three possiblities come to mind:
- I'm out of shape
- I've forgotton how hard VO2Max really is
- My total milage is too high to run good track workouts
Occam's razor suggests the first, but I'm hoping the other two are at least partly to blame. It's been a long time since I've done disciplined track work and I don't think I've ever done much track work when my weekly running mileage is over 80. I'm going to be around 100 until the weather gets nice enough to mix in some riding.
In somewhat happy news, the shoulder is improving rapidly. Running hard was no problem. Range of motion is something like 80%. Still hurts a lot. Lifting anything heavier than a coffee cup is right out.
Tuesday Jan 18, 2011 #
4 PM
Running (Road) 37:00 [2]
(injured) (rest day) shoes: Gel-Saga
Well, I didn't really think it would feel better in the morning. And, it didn't. Rock climbing class was obviously out. Fortunately, they were cool about it. Since I've only been to the first lesson, they're just going to sign me up for the next session. Dropped the car off at the garage for routine maintenance and ran the rest of the way home. Easy running is fine since I don't move my arms much. Hard running may be more problematic. I'll find out tomorrow as I've got intervals on the schedule.
Monday Jan 17, 2011 #
6 AM
Terrain (Trail) 1:32:00 [2] ***
shoes: Sabino TR
Greenrock trail from Fox Creek to Greensfelder. First hour with a headlamp. Still enough ice on this trail that O-shoes would have been a better choice, but I didn't want to do another 3-hour session in them; my feet are a little beat up from the past two days.
Orienteering (Woods) 1:18:00 [2] ***
13c shoes: Sabino TR
Met Jen Eichelberger at Greensfelder and we did a nav session together. Forgot I didn't have metal on the bottom of my shoe and slipped on an icy boulder, popping my shoulder out again. Only a partial dislocation, so I was able to get it back in on my own, but still a bummer. It's so fragile now, I wonder if it will ever be better. I'm trying to warm up to the idea that I may never mountain bike again.
Terrain (Trail) 20:00 [2] ***
shoes: Sabino TR
Split with Jen when we finished up the nav and I ran back to the car on the Greenrock.
Sunday Jan 16, 2011 #
7 AM
Running (Road) 25:00 [3]
shoes: DS Trainers
Easy morning jog round the hood to loosen up from yesterday.
12 PM
Terrain (Grass) 33:00 [2] *
shoes: Sabino TR
Warmup with David for about 20 minutes. Then, knowing I wouldn't want to do them after running the hills at Babler, I got in my striders.
Orienteering race (Woods) 54:23 [4] *** 5.5 km (9:53 / km) +330m 7:36 / km
11c shoes: Oroc 280 (old)
SLOC Cold Nose at Babler (1:15). Not a particularly great run, but nothing to be ashamed of, either. So, it was with both surprise and joy that I found that David got me by 39 seconds. Good to see he's back on his game. Bill and Jeff also put in good performances finishing only a few minutes behind us. Seems the local meets will actually be races this year. Yay!
On an odd note, the published course distance was 7K. I have no idea where that came from. The obvious explanation is that it was measured at 1:10, but even then you'd get 8.2K, not 7. Weird.
Map.
On an odd note, the published course distance was 7K. I have no idea where that came from. The obvious explanation is that it was measured at 1:10, but even then you'd get 8.2K, not 7. Weird.
Map.
Orienteering (Woods) 1:02:00 [2] **
9c shoes: Oroc 280 (old)
Ran the orange course, picked up a couple controls, and finished with a little trail running.
Saturday Jan 15, 2011 #
6 AM
Terrain (Trail) 3:13:00 [3] ***
shoes: Oroc 340
20 miles on the Chubb. Started at Lone Elk and met the SLUGs on the Tyson side. I was a bit pokey getting over there (70 minutes), so I had to run pretty close to tempo for the return through Tyson to catch the 2nd group on the flood plain. Chatted with them for a bit while recovering. Starting the climb up to the Lone Elk trailhead, met the lead group which included Tommy and Travis heading back to Tyson. Ran with them to the tracks at which point I was getting pretty done. Jogged back to Lone Elk at an easy pace.
Run also served as an equipment test for the new headlamp and using the 340's on a long run. Good on both counts. The headlamp is plenty of light on medium to run a trail, and it will hold that all night long without a battery change. The shoes are a bit tough after 3 hours, but on days I really need the grip, I can put up with it.
Run also served as an equipment test for the new headlamp and using the 340's on a long run. Good on both counts. The headlamp is plenty of light on medium to run a trail, and it will hold that all night long without a battery change. The shoes are a bit tough after 3 hours, but on days I really need the grip, I can put up with it.
11 AM
Tae Kwon Do (Technique) 40:00 [3]
Family class with Yaya. Worked us pretty hard today, or maybe it just felt that way because I had 20 miles in the legs.
1 PM
Skating (Ice) 25:00 [2]
Went skating with Yaya who ended up not really being into it. She skated by herself for a while, then decided to bail. I'm beginning to think this just isn't her sport. She's gone enough times that if she was going to really start liking it, there would be some indication of that by now. At least she can do it well enough to not embarass herself if she gets invited to a skating party.
Friday Jan 14, 2011 #
5 AM
Terrain (Snow) 27:00 [2] *
shoes: Sabino TR
In to work via Olive/Brentwood/Ballas. Considerably warmer, but still below freezing.
3 PM
Running (Road) 51:00 [2]
shoes: Sabino TR
By afternoon, it was nearly 40F and my feet were making it all the way to the pavement, even if they had to splash through an inch or so of slush to get there. Took the link from Grand to Forsythe, ran to Great Harvest to get some olive bread and then the bus the rest of the way.
Thursday Jan 13, 2011 #
5 AM
Terrain (Snow) 42:00 [2] *
weight:169lbs (rest day) shoes: Columbia Switchbacks
In to work; just missed the 4:55 on Olive, so I jogged along the route until the 5:20 came along.
7 PM
Tae Kwon Do (Technique) 50:00 [2]
Family class with Yaya. Yaya did much better tonight. Includes about 15 minutes practice before class.
Wednesday Jan 12, 2011 #
3 PM
Terrain (Snow) 58:00 [2] *
shoes: Columbia Switchbacks
Single digits temps at 5AM => drive to work. By afternoon, it was a balmy 18F, so I ran home via Grand/Brentwood/Ballas, cutting through Conway Park rather than run the slush on New Ballas. Very easy pace, but technically too far to call it a rest day.
7 PM
Tae Kwon Do (Technique) 40:00 [2]
Family class with Yaya, who was a complete flake tonight. Not sure what her deal was. Oddly, it was a pretty good class for me - I was ranking student and, since I hadn't run as far as I usually do on Wednesday, I was reasonably crisp. Normally it's the opposite - Yaya does well in this class and I'm just taking up space.
Tuesday Jan 11, 2011 #
5 AM
Terrain (Snow) 21:00 [2] *
shoes: Icebugs
In to work via Olive/Delmar/Grand. We got what passes for a winter storm around here last night (about 3" of snow on top of a thin layer of ice). Pretty much all the schools are closed. That would piss me off if Kate wasn't a stay-at-home mom, but she is, so I really don't care. I'm sure Yaya will enjoy playing in the snow.
The roads seemed to be in pretty good shape, though I mostly ran in the deeper stuff along the edge. My bus driver didn't seem too concerned. She was a couple minutes late at my stop, but hammered down Olive to make it up. I think they've added some incentives for being on time because Metro is pushing that in their advertising and the drivers do seem to be a bit more aggressive (that's not really a good thing when you're riding the same road on bike - but that's a different rant altogether). By the time we got to Hanley, she was back on schedule and actually had to wait a few seconds not to get ahead. Coming to that conclusion a couple minutes earlier probably would have meant not sliding through the red light at North & South, but no harm done.
When we got to Delmar, my decision to shovel my driveway and take the 5:20 bus was vindicated as the usual crew from 4:55 were all still there. Apparently, that driver stopped for all the red lights and missed the train connection.
The roads seemed to be in pretty good shape, though I mostly ran in the deeper stuff along the edge. My bus driver didn't seem too concerned. She was a couple minutes late at my stop, but hammered down Olive to make it up. I think they've added some incentives for being on time because Metro is pushing that in their advertising and the drivers do seem to be a bit more aggressive (that's not really a good thing when you're riding the same road on bike - but that's a different rant altogether). By the time we got to Hanley, she was back on schedule and actually had to wait a few seconds not to get ahead. Coming to that conclusion a couple minutes earlier probably would have meant not sliding through the red light at North & South, but no harm done.
When we got to Delmar, my decision to shovel my driveway and take the 5:20 bus was vindicated as the usual crew from 4:55 were all still there. Apparently, that driver stopped for all the red lights and missed the train connection.
4 PM
Terrain (Snow) 1:00:00 [4] **
shoes: Icebugs
6x3:00 I-Pace 3:00R around Lafayette Square. Fitness equivalent of repeat 800's on the track, but was covering closer to 700 because of the snow. Daniels would have liked me to do 8 of these and I'm sure my body was up to it, but it's the first I-pace workout I've done in quite some time, so I thought it better to be conservative. Still have several interval workouts in this training cycle, so there's no need to max out the first one.
7 PM
Climbing (Indoor) 30:00 [4] ***
shoes: Sportiva Climbing
Decided to take the 6-week climbing class at Upper Limits since I'm working just a few blocks away. Get to use the wall as much as I want during the month and a half that class is in session, so it's a pretty good deal. As expected, the first class was pretty much review of procedures and such, but we did get some climbing in at the end. I wanted to start with some success, so I stuck to 5.7s and 5.8s. The instructor asked us to think about our goals for the class. I think I'd like to be consistently making 5.10's by the end. I have no idea if that's realistic.
C • 1
Monday Jan 10, 2011 #
3 PM
Running (Road) 1:43:00 [2]
shoes: Columbia Switchbacks
Drove into work to bring my clothes for the week. Ran home, taking the link from Grand to Galleria. Surprisingly pleasant, despite a light shower of ice crystals the whole way.
Sunday Jan 9, 2011 #
1 PM
Orienteering (Woods) 3:03:00 [2] ***
44c shoes: Oroc 340
Checking out the southern portion of S-F (1:10) to see what I could and couldn't use for the MoJO meet. The southern bit never got a remap, so it's prety old. Vegetation is still pretty good in most places. Contours are fine. Rock is fine, too, but it's mapped to a different standard than what I used for the middle part of the map. I don't think that will cause any heartburn. Basically, this area is usable for this meet, which is good because it's very fine terrain.
Traveled down and back with Bill and Emily who were taping the Grunt course.
Traveled down and back with Bill and Emily who were taping the Grunt course.
Terrain (Gravel) 12:00 [3]
shoes: Oroc 340
Bill & Emily weren't back when I finished so, this being the day after my Q1 workout, I put in my requisite 6 striders.
Saturday Jan 8, 2011 #
6 AM
Running (Road) 27:00 [2]
shoes: Gel-Saga
Easy (and frosty!) jog round the hood.
2 PM
Terrain (Trail) 2:03:00 [3] **
shoes: Sabino TR
6x6:00Tempo 1:00R. On the trails at Queeny. Rather pleased with this one; not because it was a great workout, but because I was ready to bail on it. I decided I'd just run the intervals and skip the hour of easy running afterwards. However, after the first few, I felt like I could get the whole thing done. It felt good to knock off a quality workout on a day I really didn't feel very motivated. I think it bodes well.
Friday Jan 7, 2011 #
5 AM
Running (Road) 52:00 [2]
shoes: Gel-Saga
In to work via Ballas/Brentwood/Grand. Soft pace.
3 PM
Running (Road) 1:47:00 [2]
shoes: Gel-Saga
Home via Grand/Brentwood.
Thursday Jan 6, 2011 #
5 AM
Running (Road) 51:00 [2]
weight:171lbs shoes: Gel-Saga
In to work via Ballas/Brentwood/Grand.
4 PM
Terrain (Woods) 58:00 [3]
shoes: Oroc 280 (old)
I'm not really sure how to classify this debacle. Intent was 6x5:00 hard 3:00 recovery in the terrain. Mapped out a course on the Castlewood flood plain north of the river to do that. Felt OK warming up, but as soon as I hit the gas I went hypoglycemic in a big way. It wasn't just the wavy vision and dizzyness this time. Motor control was also erratic. About halfway through the first interval, I realized that I wasn't even going to be able to stay upright, much less run accurately. So I backed off a bit and then jogged easy to the next one. Same result on interval 2, but not nearly as severe. At that point I decided that I probably could run hard, but hopping over all the debris in the forest was begging for trouble. Ran 4x3:00 2:00R not reading the map, but just picking lines through open woods and trails to finish the workout. Physically salvaged the workout, but it was certainly a write-off froma technique standpoint.
7 PM
Tae Kwon Do (Technique) 40:00 [2]
Whatever was wrong, it was nothing a bowl of stew and a couple of 9-grain rolls couldn't fix. Felt fine for family class with Yaya.
Wednesday Jan 5, 2011 #
3 PM
Running (Road) 1:52:00 [2]
shoes: Gel-Saga
Drove into work. Ran back, taking the link from Grand to Clayton and then out Ladue. Not really any more picturesque than my usual route a mile to the north, and probably more dangerous given the narrow shoulder, but a nice change all the same.
6 PM
Tae Kwon Do (Technique) 40:00 [2]
Barely had time to change into my dobak and get to family class with Yaya. Fortunately, Wednesday family class isn't too intense, so I got through it OK even after the run.
Tuesday Jan 4, 2011 #
5 AM
Cycling (Road) 59:00 [2]
shoes: Bike:Felt CX SS
In to work.
4 PM
Cycling (Road) 1:37:00 [2]
shoes: Bike:Felt CX SS
Back home through U City, then north to avoid Olive during rush hour.
Monday Jan 3, 2011 #
3 PM
Running (Road) 1:29:00 [2]
shoes: Columbia Switchbacks
Walked to the closest bus stop (.6 miles) and then took mass transit all the rest of the way into work. Not really very efficient. In just the time I spent hanging around waiting for busses and trains, I could have driven the whole way. Still, I was able to use the rest of the time productively since I had my laptop with me and put together the first cut of information for the Night & Relay Champs.
Ran home, taking the link from Grand to Forsythe. Stuck in 6 striders in the last couple miles.
Ran home, taking the link from Grand to Forsythe. Stuck in 6 striders in the last couple miles.
Sunday Jan 2, 2011 #
11 AM
Orienteering (Woods) 1:37:00 ***
30c shoes: Oroc 340
At St. Francois. Only bad thing about this session was that it had to end. Perfect conditions if you like the cold and my legs felt fine, despite the tempo yesterday.
About 50 minutes of technical stuff in the south section of the map. Had to take it fairly slow both because of the footing (I haven't been on this type of ankle-breaking rock in a while), the 1:15 scale, and Beck's cartography. (I'll extend the professional courtesy of calling it "unique" - and I do think it's the cartography, not the mapping that throws people here. I suppose I could put the map into OCAD to test that hypothesis, but I've got a bit much on my mapping/cartography todo list to be thinking about that right now).
Anyway, I then ran 2 1000m legs on the ridges at slightly faster than competition pace (about 6:30 each) with an easy short leg to recover in between. Legs felt a little less than fine for this part, but they delivered.
Then finished with a bit of control picking back to the car.
About 50 minutes of technical stuff in the south section of the map. Had to take it fairly slow both because of the footing (I haven't been on this type of ankle-breaking rock in a while), the 1:15 scale, and Beck's cartography. (I'll extend the professional courtesy of calling it "unique" - and I do think it's the cartography, not the mapping that throws people here. I suppose I could put the map into OCAD to test that hypothesis, but I've got a bit much on my mapping/cartography todo list to be thinking about that right now).
Anyway, I then ran 2 1000m legs on the ridges at slightly faster than competition pace (about 6:30 each) with an easy short leg to recover in between. Legs felt a little less than fine for this part, but they delivered.
Then finished with a bit of control picking back to the car.
2 PM
Note
Completely random rant: St. Louis Bread Company (which brands itself as Panera everywhere else; but that's a different rant) has a billboard on I-55 saying, "French Toast, Sausage, Eggs. Suprisingly Fantastic." What the hell is so surprising about that? That's been acknoledged as a very fine breakfast for hundreds of years.
Saturday Jan 1, 2011 #
10 AM
Terrain (Trail) 1:49:00 [3]
shoes: Oroc 340
Fleet Feet New Years Day run at Lost Valley. Includes 20 minutes of tempo.
Wasn't sure what to expect of this one given the big thaw and thunderstorms yesterday. The temperature didn't go below freezing until well after midnight. However, the trail, while not completely frozen, was in really fine shape. The few goopy spots were easy to get around. So, after running at a conversational pace f with Laura Sherf for an hour, I decided to get my tempo run in today so I could do whatever I wanted tomorrow. After the tempo, I ran backwards on the loop to find more company and then ran the rest of the way in with Vicki Vojak, Jim Huss, and Ken DeBeer. Excellent start to the year.
Wasn't sure what to expect of this one given the big thaw and thunderstorms yesterday. The temperature didn't go below freezing until well after midnight. However, the trail, while not completely frozen, was in really fine shape. The few goopy spots were easy to get around. So, after running at a conversational pace f with Laura Sherf for an hour, I decided to get my tempo run in today so I could do whatever I wanted tomorrow. After the tempo, I ran backwards on the loop to find more company and then ran the rest of the way in with Vicki Vojak, Jim Huss, and Ken DeBeer. Excellent start to the year.
2 PM
Skating (Ice) 52:00 [2]
At CC rink with Yaya. She didn't want much assistance today and I didn't feel like skating hard, so it was pretty much just a bunch of easy laps around the rink.