Training Log Archive: ebuckleyIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
7 AM
Running (Road) 45:00 [2]
shoes: Speedstar 5
Easy morning run. New shoes felt just a bit tight when I put them on. Maybe the heat is making my feet swell. I'll have to remember to wear my lightest socks at Boston.
9 AM
Cycling (Road) 57:00 [2]
shoes: Bike:Kent Tandem
Got back and Yaya was already bouncing around. Got the dough kneaded for hot cross buns tomorrow and then we went for a lap of CC lake during the first rise. She's really getting good on the bike. Kept the cadence between 90 and 100 for the whole ride with no complaints from the rear seat. She's tall enough for a real tandem now. I think I'll borrow David Frei's Cannondale and see how she takes to a more serious outing.
4 PM
Running (Road) 1:18:00 [3]
shoes: Grid A2
Duck(P)@17:57, 15:00R, 18:00Tempo.
After the ride, we worked the dough for the second rise, ran some errands, grabbed lunch, and then went for a hike at Klondike. We were still wearing jeans from the morning so we were a bit warm tromping up and down the bluiffs. By the time we got home, I wasn't really wanting to run a single tempo set much less a split session. However, as this is probably my last run of the Duck before Boston, I decided I'd better give it a good go.
Put on my fastest shoes and my summer racing hat and by the time I got to CC Lake I had managed to morph my tired shuffle into a decent stride. Once moving fast, I felt as good as one ever feels during a tempo run, which is to say not good at all, but certainly not feeling like anything was wrong. Splits were dead on 18-minute pace the whole way.
The danger with getting pumped up for a tempo run is that it's easy to overcook them.That not only ruins the value of the run, but it also leaves you wasted for your next quality workout. I wasn't wearing my HR monitor, but I can usually tell from my breathing if I'm going too hard. The best way to know for sure is to do it again (which is a lot of the value in split tempo). I didn't have time for that, but I did put in what felt like the same effort coming home and wasn't falling apart, so I think the time is legit.
So there it is, under 18 three times this cycle with one of them (today) coming in fairly warm conditions. While there are still a million ways to screw it up, all signs point to a good run at Boston.
After the ride, we worked the dough for the second rise, ran some errands, grabbed lunch, and then went for a hike at Klondike. We were still wearing jeans from the morning so we were a bit warm tromping up and down the bluiffs. By the time we got home, I wasn't really wanting to run a single tempo set much less a split session. However, as this is probably my last run of the Duck before Boston, I decided I'd better give it a good go.
Put on my fastest shoes and my summer racing hat and by the time I got to CC Lake I had managed to morph my tired shuffle into a decent stride. Once moving fast, I felt as good as one ever feels during a tempo run, which is to say not good at all, but certainly not feeling like anything was wrong. Splits were dead on 18-minute pace the whole way.
The danger with getting pumped up for a tempo run is that it's easy to overcook them.That not only ruins the value of the run, but it also leaves you wasted for your next quality workout. I wasn't wearing my HR monitor, but I can usually tell from my breathing if I'm going too hard. The best way to know for sure is to do it again (which is a lot of the value in split tempo). I didn't have time for that, but I did put in what felt like the same effort coming home and wasn't falling apart, so I think the time is legit.
So there it is, under 18 three times this cycle with one of them (today) coming in fairly warm conditions. While there are still a million ways to screw it up, all signs point to a good run at Boston.
Friday Mar 30, 2012 #
5 AM
Terrain (Grass) 59:00 [2] **
shoes: DS Trainers
Well, so much for playing the weather. Still legs were no worse for wear running back in under a perfectly clear sky. Unfortunately, that sky had no moon in it, so the decision to go without a headlamp was a bad one. Tripped over something just before the light filled in and popped the shoulder out (again). Fortunately, it's been out so many times now, it goes back in almost as easily. Time includes a couple minutes resetting the joint and then looking around for my phone which is pretty much invisible in the dark since I keep it in a black neopreme case.
4 PM
Cycling (Road) 2:52:00 [2]
shoes: Bike:Cannondale Road
The usual easy Friday miles with the usual stop at the Wine Market tasting. Nothing like dislocating your shoulder in the morning to make a wimp out of you in the afternoon. Actually touched the brakes on the Woods descent. Tsk, tsk. Fortunately, that was the only significant symptom. It hurts plenty, but seems to be functioning OK.
Thursday Mar 29, 2012 #
6 AM
Cycling (Road) 28:00 [2]
weight:168lbs (rest day) shoes: Bike:Cannondale Road
In to work, easy.
Looks like I'm just going to have to deal with carrying a few extra pounds into Boston. Too late to try to shed them before the race. Not super bummed about that being that it's a downhill course, but a little more discipline would have been a good thing.
Looks like I'm just going to have to deal with carrying a few extra pounds into Boston. Too late to try to shed them before the race. Not super bummed about that being that it's a downhill course, but a little more discipline would have been a good thing.
4 PM
Terrain (Grass) 55:00 [2] **
shoes: DS Trainers
Riding home would have been more consistent with the whole rest day thing, but I decided to play the weather. I'll run in tomorrow (AM thunderstorms predicted) and have the bike there for when it gets nice in the afternoon.
Wednesday Mar 28, 2012 #
11 AM
Terrain (Mix) 1:18:00 [3] ***
shoes: Speedstar 4
2x perimeter loop of Faust @13:45. 7:00R. (This is a keeper, so I'll hereafter call it the Butterfly since I start at the Butterfly House). Although it's well groomed trail and grass, I consider it technically advanced when run at Tempo effort because you get going really fast going down through the switchbacks. Some of the grass is really off-camber, too.
As this is the first time I've run this trail at speed, I have no baseline. The effort felt right but I'm guessing the speed was a little off due to the warm temps and yesterday's ride.
As this is the first time I've run this trail at speed, I have no baseline. The effort felt right but I'm guessing the speed was a little off due to the warm temps and yesterday's ride.
Tuesday Mar 27, 2012 #
6 AM
Cycling (Road) 27:00 [2]
shoes: Bike:Cannondale Road
In to work.
11 AM
Running (Road) 1:36:00 [2]
shoes: DS Trainers
Some easy road miles at lunch.
4 PM
Cycling (Road) 2:45:00 [3]
shoes: Bike:Cannondale Road
Most of the 6-Flags 6-hills loop starting from work. Climbs of Alt, Forby, 6-Flags, and Woods all taken at firm pace. Getting in Scenic or Orville for the full set would be doable with another 20-30 minutes, which is good to know; a very feasible after work ride in another few weeks. Of course, then I'll be recovering from Boston, so I probably won't do it until mid-May.
Monday Mar 26, 2012 #
9 AM
Cycling (Road) 25:00 [2]
(rest day) shoes: Bike:Cannondale Road
In to work. Not quite a zippy as the time would suggest. There was a significant tail wind and the first half mile isn't counted in the time since I was riding on the sidewalk following Yaya as she rode her bike to school.
4 PM
Cycling (Road) 53:00 [2]
shoes: Bike:Cannondale Road
Easy spin back home in the 60.
Sunday Mar 25, 2012 #
7 AM
Terrain (Grass) 28:00 [2] **
Easy barefoot run on the powerline.
12 PM
Cycling (Road) 33:00 [2]
shoes: Bike:Kent Tandem
Easy spin with Yaya on the back.
2 PM
Terrain (Trail) 3:02:00 [3] ***
shoes: Sabino TR (grey)
Fox Extension, Greenrock (new), Eagle Valley, Dogwood, Greenrock (old) from the Fox Creek lot at Rockwoods. Thought this loop would be around 20 miles, but it obviously isn't. No way E/L pace translates to 9:00/mi on a warm day on the Greenrock. That's fine, distance is the least of my worries at Boston. I know I can run 26 miles. Doing it in under 3 hours is the question. Today was just supposed to be easy miles, and that's exactly what it was.
A very fine day to be out on a very fine trail, too. All sorts of hikers, bikers, and equestrians seemed to agree. A few of the latter group had less control of their large animals than I would have liked, but all were at least trying to be courteous about it, so that was nice.
A very fine day to be out on a very fine trail, too. All sorts of hikers, bikers, and equestrians seemed to agree. A few of the latter group had less control of their large animals than I would have liked, but all were at least trying to be courteous about it, so that was nice.
Saturday Mar 24, 2012 #
8 AM
Running (Road) 1:18:00 [3]
shoes: Speedstar 4
Duck(P) @18:09.
Only the third or fourth really good workout since Psycho Wyco. If that result killed my chances at Boston, that's a trade I'm happy to take. Might be OK, though. Not quite as fast as I was running the Duck in February, but faster (by all of 3 seconds) than just before Illinois last spring. We'll know in 3 weeks.
Only the third or fourth really good workout since Psycho Wyco. If that result killed my chances at Boston, that's a trade I'm happy to take. Might be OK, though. Not quite as fast as I was running the Duck in February, but faster (by all of 3 seconds) than just before Illinois last spring. We'll know in 3 weeks.
Friday Mar 23, 2012 #
6 AM
Running (Grass) 32:00 [2] **
Working at RGA West today, so I need to drive. Easy barefoot run before heading in.
4 PM
Terrain (Trail) 1:21:00 [2] ***
shoes: Sabino TR (grey)
Hailstorm or no, if I'm going to work all day 2 miles from the best trail in Missouri, I'm going to run it after work. Storm was fierce, but short and it was really quite pleasant when I got to the Lewis & Clark trailhead. Lewis trail was in OK shape, the sections shared with the Clark trail were pretty goopy. Still, the woods were open enough that I could just run around the messy sections. Quite a bit of hail in the forest, over an inch thick in some places. We didn't get that much at the office so it must have been right on the edge of the cell.
Thursday Mar 22, 2012 #
6 AM
Cycling (Road) 28:00 [2]
weight:168lbs shoes: Bike:Cannondale Road
In to work. Drizzly, but warm enough that I didn't care.
4 PM
Cycling (Road) 1:04:00 [2]
shoes: Bike:Cannondale Road
Back home, mostly in the 60.
Wednesday Mar 21, 2012 #
7 AM
Running (Road) 33:00 [2]
shoes: Speedstar 4
Easy jog around a park north of the hotel we stayed at in Dayton. Nice except for the part about the sewage treatment tanks being in the park which stunk things up a bit.
4 PM
Running (Road) 2:02:00 [2]
shoes: Speedstar 4
Back in STL. Dropped the rental car off and ran home.
The rental car turned out to be a good call. Not as comfy or large as the Magnum, but adequate on both counts. Plus, a very nice iPhone interface. The savings in gas paid for the rental charge, so the mileage was essentially free. The real value, however, is that the Focus is now off the list of replacements for the Magnum. Adequate, yes, but if it's going to be my long trip car for the next 8 years, I'd like to go just a step nicer. The deficiencies were not obvious on the shorter test drive. The Jetta TDI wagon is now the clear front runner for that slot.
The rental car turned out to be a good call. Not as comfy or large as the Magnum, but adequate on both counts. Plus, a very nice iPhone interface. The savings in gas paid for the rental charge, so the mileage was essentially free. The real value, however, is that the Focus is now off the list of replacements for the Magnum. Adequate, yes, but if it's going to be my long trip car for the next 8 years, I'd like to go just a step nicer. The deficiencies were not obvious on the shorter test drive. The Jetta TDI wagon is now the clear front runner for that slot.
Tuesday Mar 20, 2012 #
6 AM
Running (Road) 1:29:00 [3]
shoes: Speedstar 4
An hour of easy running, mostly downhill into town. Then 23 minutes Tempo up Stone Quarry to Carol's Memorial (approx 1000 feet climb).
Monday Mar 19, 2012 #
7 AM
Terrain (Trail) 42:00 [2] ***
shoes: Sabino TR (grey)
More easy running in Buttermilk. Things feel a bit more like normal, though the neck and shoulder are still a bit stiff. Should be OK for tempo this afternoon. Of course, getting to it may be another matter. Always harder to get in workouts when on vacation - especially when I'm having to work half days remotely as well.
Sunday Mar 18, 2012 #
8 AM
Terrain (Trail) 45:00 [2] ***
(rest day) shoes: Sabino TR (grey)
Not sure what I did wrong last night, but my neck and shoulder were totally jacked up this morning. Pushed the hard day to Monday and just went for an easy jog in Buttermilk to loosen up. At least the unseasonable weather (80F, sunny) made for a nice winery day.
Saturday Mar 17, 2012 #
8 AM
Terrain (Trail) 1:22:00 [2] ***
shoes: Sabino TR (grey)
Buttermilk Rim Trail top to bottom then back up Sandbank and a loop of the Bear Trail.
Friday Mar 16, 2012 #
Note
(rest day)
Finished the drive to Ithaca.
Thursday Mar 15, 2012 #
5 AM
Terrain (Grass) 59:00 [2] **
weight:167lbs shoes: Speedstar 4
In to work on the powerline.
12 PM
Terrain (Grass) 51:00 [2] *
shoes: Speedstar 4
Over to Trader Joes for lunch.
Kate picked me up at work to head out for Ithaca.
Kate picked me up at work to head out for Ithaca.
Wednesday Mar 14, 2012 #
5 AM
Cycling (Road) 1:02:00 [2]
shoes: Bike:Cannondale Road
In to work in the 60 with a little extra distance thrown in prior to Bible Study.
11 AM
Terrain (Grass) 1:45:00 [2] *
shoes: DS Trainers
Easy miles on the powerline from work.
4 PM
Cycling (Road) 2:05:00 [2]
shoes: Bike:Cannondale Road
Home from work via Valley Park and Kirkwood. A few small climbs, but no significant efforts.
Tuesday Mar 13, 2012 #
6 AM
Cycling (Road) 29:00 [2]
shoes: Bike:Cannondale Road
In to work in the 60.
11 AM
Terrain (Mix) 1:17:00 [2] **
shoes: DS Trainers
Lunchtime run around Faust.
4 PM
Cycling (Road) 2:25:00 [3]
shoes: Bike:Cannondale Road
Warmup, then a few climbs off the Meramec taken at a firm effort followed by 4x6:30Tempo 1:30R.
First real quality work on the bike this year. Way off from last summer, but that's to be expected.
First real quality work on the bike this year. Way off from last summer, but that's to be expected.
Monday Mar 12, 2012 #
6 AM
Cycling (Road) 28:00 [2]
shoes: Bike:Cannondale Road
Well this sucks. Not only is it dark again, but it was cold and rainy, too.
11 AM
Terrain (Grass) 1:02:00 [2] *
shoes: DS Trainers
Powerline from work and poking around Logan College. Campus is nice enough, and has lots of grass, but there aren't any good trails.
4 PM
Cycling (Road) 35:00 [2]
shoes: Bike:Cannondale Road
Certainly was nice riding home, but I had already promised my services to Kate who was getting ready to host a meeting for her book club, so I couldn't extend the session. Payback will be tomorrow, which is forecast to be even nicer.
Sunday Mar 11, 2012 #
7 AM
Terrain (Grass) 38:00 [2] **
(rest day)
Easy barefoot run on the powerline.
Saturday Mar 10, 2012 #
7 AM
Terrain (Mix) 3:02:00 [3] **
shoes: Speedstar 4
2x14:00Tempo 3:00R; 10 miles easy; 20:00Tempo at CC Lake plus over and back on the powerline.
Body is handling this stuff just fine but my brain is really starting dread the quality days. 5 weeks to go.
Body is handling this stuff just fine but my brain is really starting dread the quality days. 5 weeks to go.
4 PM
Cycling (Road) 1:02:00 [2]
shoes: Bike:Kent Tandem
Easy spin with Yaya.
Friday Mar 9, 2012 #
6 AM
Cycling (Road) 27:00 [2]
shoes: Bike:Cannondale Road
In to work in the 60. Spent about 10 minutes messing with the valve on my front prior to starting as it wouldn't seal after I pumped up the tire. Hopefully, it won't be flat when I leave work today.
11 AM
Terrain (Mix) 1:31:00 [2]
shoes: DS Trainers
Over to Whole Foods via some new trails at Maryville. Back on the powerline.
4 PM
Cycling (Road) 1:02:00 [2]
shoes: Bike:Cannondale Road
Yay, the front tire held air all day. Home from work in the 60 with the usual stop at the Wine Market tasting.
Thursday Mar 8, 2012 #
5 AM
Terrain (Grass) 57:00 [2] **
weight:168lbs shoes: Sabino TR (grey)
Any worries I had that my tempo pace was too slow yesterday were relieved in the first few minutes of this run. Still made it in in pretty good time. Once you're out in it, cold rain is a pretty good motivator.
4 PM
Terrain (Grass) 56:00 [2] *
shoes: Sabino TR (grey)
Back home. Temp dropped ten degrees from the morning and my clothes were still a bit damp which made the first few miles mighty frosty. Quite fine after that.
Wednesday Mar 7, 2012 #
6 AM
Cycling (Road) 39:00 [2]
shoes: Bike:Cannondale Road
In to work in the 60 with via Bible Study.
11 AM
Terrain (Grass) 1:49:00 [3] *
shoes: DS Trainers
Over to Whole Foods for a light lunch and then 2x20:00Tempo 5:00R coming back on the powerline.
4 PM
Cycling (Road) 36:00 [2]
shoes: Bike:Cannondale Road
Back home, soft pedalling (or sometimes not pedalling at all as there was a 25-knot wind at my back).
Tuesday Mar 6, 2012 #
6 AM
Cycling (Road) 29:00 [2]
(rest day) shoes: Bike:Cannondale Road
In to work in the 60.
4 PM
Cycling (Road) 46:00 [2]
shoes: Bike:Cannondale Road
Back home in the 60.
Monday Mar 5, 2012 #
6 AM
Cycling (Road) 28:00 [2]
(rest day) shoes: Bike:Cannondale Road
In to work in the 60.
4 PM
Cycling (Road) 1:00:00 [2]
shoes: Bike:Cannondale Road
Back home in the 60 with a lap around CC Lake.
Sunday Mar 4, 2012 #
7 AM
Cycling (Road) 38:00 [2]
shoes: Bike:Cannondale Road
Another beautiful morning, albeit a bit chilly. Legs felt surprisingly good but prudence dictated leaving it at a short spin.
3 PM
Running (Road) 41:00 [2]
shoes: Speedstar 5
Test run in my new shoes for Boston. Fit perfect. Doesn't seem like they changed much from the generation 4 model, which is a good thing.
Saturday Mar 3, 2012 #
9 AM
Terrain (Trail) 2:40:00 [3] ***
shoes: Sabino TR (grey)
Change of Heart@75:33 plus over and back on the powerline. Pretty sure the effort was right for steady state; this is the first time I've included the new loop in CoH which adds 24 minutes if run both ways. Brings it right to the max for SS work; which is good.
Had a hard time getting out the door for this one despite legs that felt OK and perfect conditions. Just not super motivated. No problems once I got going except that the raw spot on my right ankle was hurting. Checked the shoe and the lip of the last was still covered in blood from when it tore up the ankle 3 weeks ago. After I scraped that off, it was fine.
Had a hard time getting out the door for this one despite legs that felt OK and perfect conditions. Just not super motivated. No problems once I got going except that the raw spot on my right ankle was hurting. Checked the shoe and the lip of the last was still covered in blood from when it tore up the ankle 3 weeks ago. After I scraped that off, it was fine.
3 PM
Cycling (Road) 2:58:00 [2]
shoes: Bike:Cannondale Road
Riding some errands, one of which took me all the way out to Ellisville so I went down into the valley and rode the Levee Trail too.
Friday Mar 2, 2012 #
5 AM
Cycling (Road) 23:00 [2]
shoes: Bike:Cannondale Road
In to work, much of it in the big ring. Not hard enough to count as quality, but much firmer than usual as a substantial front was coming in and I didn't feel like getting caught in hail. It was spectacular to watch. Lightening was directly overhead by the end, the rain arrived while walking from the bike rack (covered, thankfully, so my bike won't be soaked all day) to the building. Hail never did show up - the heavy stuff all went further north.
11 AM
Terrain (Grass) 50:00 [2] *
shoes: DS Trainers
Over to Whole Foods for lunch.
4 PM
Cycling (Road) 1:24:00 [2]
shoes: Bike:Cannondale Road
Home from work with the usual stop at the Wine Market tasting. Crazy windy.
Thursday Mar 1, 2012 #
5 AM
Running (Mix) 58:00 [2]
shoes: DS Trainers
Couldn't find my headlamp and with no moon or clouds to reflect light, the powerline wasn't an option. Went easy as the cycling muscles are still reeling from thier first workout of the year Tuesday. Get used to it boys; there's plenty more coming.
Happy birthday, Carol; I miss you so.
Happy birthday, Carol; I miss you so.
12 PM
Terrain (Mix) 1:36:00 [2] **
shoes: DS Trainers
Something of an Adventure Run at lunchtime. Through Faust to the flood plain and then along the tracks under 40. South of Chesterfield Mall through a whole lot of land that appears to be under development for parks. That would be nice but hard to believe given land prices out that way. Maybe the McMansion market is drying up.
4 PM
Cycling (Road) 35:00 [2]
shoes: Bike:Cannondale Road
Home from work with a stop at the store.