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Training Log Archive: ebuckley

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Running13 23:31:30 65.9 106.06
  Terrain21 19:42:00
  Orienteering7 8:02:35110c
  Cycling4 2:00:00
  Gym1 30:00
  Total41 53:46:05 65.9 106.06110c
averages - weight:174.3lbs

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Monday Mar 31, 2014 #

7 AM

Cycling (Road) 30:00 [2]
shoes: Bike:Cannondale Road

In to work! So happy to be including the bike in my commute again.
12 PM

Cycling (Road) 46:00 [2]
shoes: Bike:Cannondale Road

Work to the PT to see what can be done about this shoulder.
1 PM

Cycling (Road) 32:00 [2]
shoes: Bike:Cannondale Road

And home. All of today's stuff easy in the 60.

Sunday Mar 30, 2014 #

Note

Since the STL crowd has been shoe obsessed lately, I'll add my initial thoughts on the Speedcross. I won these at a race last summer. Just got around to ordering them last month and they came right before Aslinger. I waited until now so I could give them a fair shake (no shoe felt good with the blister).

As with other Solomon models I've worn, they are a bit big in the heel for me. As a devout heel striker, I like things tight back there. That said, there was no indication of hot spots or even instability in the terrain, so these may still be usable as running shoes (my previous Solomons were relegated to hiking, where they performed quite well). Of course, I could have easily done today's runs in Docksiders, so it's only an initial impression, not a definitive test.

I do like the tread pattern very much. Tons of grip and almost no mud retention. Probably the best of any non-orienteering show I've ever worn.
12 PM

Terrain (Grass) 32:00 [2] *
(rest day) shoes: Speedcross 3

Over to church to pick up Yaya who stayed after mass for rice bagging. I won't go into the vehicular logistics that resulted in a 1-way run.
4 PM

Orienteering (Woods) 39:00 [2] *
16c (rest day) shoes: Speedcross 3

Setting controls for Yaya at Queeny (1:10).

Orienteering (Woods) 52:00 [1] *
(rest day) shoes: Speedcross 3

Shadowing Yaya at Queeny.

Saturday Mar 29, 2014 #

7 AM

Terrain (Trail) 22:00 [2] ***
shoes: Oroc 280 (old)

Warmup on Dogwood.

Orienteering 1:05:00 [3] ***
32c shoes: Oroc 280 (old)

4x(10-12min control picking at competition pace) 5:00-6:00R at Rockwoods Range (1:15). Overcast morning was quite comfortable, but the low lighting made it very hard to ready 1:15 on the run. Other than that, flow was decent and map contact was pretty good. More rough edges than I'd like to be taking into an A meet, but I should be OK.

Terrain (Trail) 1:12:00 [2] ***
shoes: Oroc 280 (old)

Then some miles on GreenRock.

Friday Mar 28, 2014 #

7 AM

Terrain (Grass) 1:15:00 [2] **
shoes: MT110

In to work via Hog's Hollow. Very easy pace.
4 PM

Terrain (Grass) 59:00 [2] *
shoes: Speedstar 6

Home on the powerline.

Thursday Mar 27, 2014 #

5 AM

Running (Road) 16:00 [2]
weight:174lbs shoes: Neo33

Over to gym and back.

Gym (Weights) 30:00 [5]
shoes: Neo33

2 sets, warmup/heavy. Skipped military press on account of my shoulder still being a bit jacked up.

Wednesday Mar 26, 2014 #

6 AM

Terrain (Grass) 58:00 [2] **
shoes: Speedstar 6

In to work. Everything seems to be back, though the 18F temps and fab sunrise may have biased that appraisal somewhat. Blister is still noticeable walking, but doesn't seem to affect running any. We'll try a quality workout tomorrow.
4 PM

Terrain (Grass) 54:00 [3] *
shoes: MT110

20:00T

Decided to strike while the iron was hot and get the quality work in on the way home.

Tuesday Mar 25, 2014 #

5 AM

Terrain (Grass) 1:00:00 [2] **
shoes: MT110

In to work on the powerline.

Monday Mar 24, 2014 #

4 PM

Terrain (Grass) 59:00 [2] *
shoes: Speedstar 6

Home from work on the powerline.

Sunday Mar 23, 2014 #

6 AM

Running (Road) 51:00 [2]
shoes: Neo33

Around the hotel in Bloomington, IL where we were staying for the wedding of one of Kate's cousins.
2 PM

Orienteering (Woods) 29:00 [2] **
12c shoes: Sabino TR (grey)

Hanging tapes for Yaya at Forest-44 (1:10). Had to change the course a bit because they've removed one of the bridges.

Orienteering (Woods) 40:00 [1] *
11c shoes: Sabino TR (grey)

Shadowing Yaya.

Saturday Mar 22, 2014 #

6 AM

Terrain (Grass) 35:00 [2] *
(rest day) shoes: MT110

Two School Loop.

Friday Mar 21, 2014 #

9 AM

Orienteering (Woods) 1:15:00 [1] **
8c shoes: Sabino TR (grey)

Hanging controls for the scout meet. Yaya did the navigating, which was roughly Yellow level.

Terrain (Grass) 8:00 [2] *
shoes: Sabino TR (grey)

From/To the car.

Orienteering race (Woods) 38:35 [3] ***
shoes: Sabino TR (grey)

SLOC Green at Beaumont (1:10). It won't count, of course, because the meet is tomorrow (we'll be missing it to attend a wedding), but I ran it as if it was completion and did punch each control. As expected, I had no legs for the climbs. Fortunately, the Green course was mild (at least by Beaumont standards) on that, so I was able to move pretty well. Nav was generally good. Approaches were particularly good - very high map contact. Drifted a bit in the middle of a couple legs.

Thursday Mar 20, 2014 #

4 PM

Terrain (Grass) 36:00 [2] *
weight:176lbs (rest day) shoes: MT110

Two School Loop. Ham is still tight. Blister continues to improve.

Wednesday Mar 19, 2014 #

4 PM

Terrain (Grass) 38:00 [2] *
(rest day) shoes: Sabino TR (grey)

Powerline out and back. Blister didn't give me any trouble. Tightness in the left ham, but nothing to be concerned about.

Tuesday Mar 18, 2014 #

Note
(rest day)

Blister is healing well. Probably will be able to run by Thursday.

Monday Mar 17, 2014 #

5 PM

Running (Road) 24:00 [1]
(rest day) shoes: Neo33

Walked to the store for groceries. Blister is still pretty bad. Legs are a bit stiff, but much less than usual post-ultra since they weren't the limiting factor. Should be able to run as soon as this blister heals.

Sunday Mar 16, 2014 #

Note
(rest day)

Didn't do any walking (unless one counts the choir procession) because of the blister.

Saturday Mar 15, 2014 #

7 AM

Running race (Road) 11:15:00 [5] 65.9 mi (10:15 / mi)
shoes: Speedstar 6

Aslinger 12-hour. Excellent morning conditions followed by a brutal afternoon. Not really that hot (high 70's), but no cloud cover or shade. Pretty much everybody went in the tank. I had enough of a lead in the last hour that I pulled out early since I had a blister getting pretty bad. Definitely surprising that mid-60s took the overall win, but I guess nobody was ready for warm temps after such a cold winter. I didn't get any overalls in running races last year, so I'll take 'em however they come.
C • quite an accomplishment! w... 1

Friday Mar 14, 2014 #

Event: Aslinger 12/24 ultra
 
2 PM

Orienteering (Woods) 38:00 [2] ***
11c (rest day) shoes: Oroc 280 (old)

Old Green middle course at Hawn (1:10) on the way down to Cape. Took it very easy.
7 PM

Running (Road) 8:30 [2]
shoes: Neo33

Ran lap 2 of the 24-hour with John and Travis.

Thursday Mar 13, 2014 #

12 PM

Running (Road) 1:00:00 [1]
weight:173lbs (rest day) shoes: Neo33

Lunchtime walk. Finally replaced the old scale which was still reading OK but getting finicky. It always read low, which is fine if it's consistent, but lately it's taken some messing to achieve that. Anyway, the new one appears to be spot on and 4-5 pounds above the old (have been taking side by side by side measurements all week). Will reset target training weight to 170.

Wednesday Mar 12, 2014 #

6 AM

Running (Road) 1:04:00 [2]
shoes: Neo33

In to work. Waited until the rain turned to snow to get going. Wasn't really uncomfortable and by halfway there, the precipitation had stopped altogether. Something's not quite right in my right quad; probably a minor strain from yesterday though I certainly didn't feel anything at the time. Ran it out in about 10 minutes. I expect it will bug me this weekend, but probably won't affect performance.

Tuesday Mar 11, 2014 #

6 AM

Terrain (Grass) 1:09:00 [3] **
shoes: MT110

4x5:00Ti 2:00R on the way in to work via Hog's Hollow. Starting the first interval a couple minutes shy of Hog's Hollow timed it so that all the uphills were done at pace. That makes this workout a keeper and I'll call it Hog's Hump.
4 PM

Terrain (Grass) 58:00 [2] *
shoes: MT110

Home on the powerline. Wanted to get this in while it was still sunny so I'd get more heat acclimation, but meetings went long and the clouds rolled in. Still, it was 82F and it's only predicted to get to 60 on Saturday, so I should be fine.

Cycling (Road) 12:00 [2]
shoes: Bike:Kona Hardtail

Immediately followed by a quick grocery run.

Monday Mar 10, 2014 #

4 PM

Running (Road) 1:16:00 [2]
shoes: Speedstar 6

Home from work. First hot run of the year. Only 80F, but when it's been below 20 for 50 of the last 60 days, that hits pretty hard. Glad I'm getting a chance to get a couple warm runs in before Saturday. Hopefully, it won't be this hot in Cape.

Sunday Mar 9, 2014 #

6 AM

Terrain (Grass) 50:00 [2] *
shoes: MT110

Four School Loop.
1 PM

Orienteering (Park) 30:00 [1] *
12c shoes: Neo33

Coaching Yaya through a sprint course at UMSL (1:5). She struggled a bit with interpreting some of the symbols, but nav was good.
3 PM

Running (Road) 53:00 [2]
shoes: Neo33

Old Farm.

Saturday Mar 8, 2014 #

5 AM

Running (Road) 3:02:00 [2]
shoes: Speedstar 6

Ran to St. Charles and then did the FFRC run. Turned around a mile shy of the full course to limit the time to 3 hours. Kate and Yaya joined us for breakfast after and brought me back home.

Friday Mar 7, 2014 #

10 AM

Terrain (Grass) 30:00 [2] *
shoes: MT110

Dropped the car for an oil change and ran the rest of the way into work on the powerline.
4 PM

Terrain (Grass) 31:00 [2] *
shoes: MT110

Work back to the car.

Thursday Mar 6, 2014 #

6 AM

Running (Road) 1:08:00 [2]
shoes: Speedstar 6

Kate was in surgery this morning (minor, but surgery all the same). Since there wasn't much I could do for her while she was under, I went for a run.

Wednesday Mar 5, 2014 #

6 AM

Running (Road) 1:13:00 [4]
shoes: Speedstar 6

In to work on roads, hitting the hills fairly hard (near VO2max efforts of 3-7 minutes) with a lot of easy recovery between. Not really intended to do anything for fitness; just resetting the perception of effort now that racing is about to begin in earnest.

New shoes are fine, but I'm not sure I'll have them broken in by next Saturday. I'll bring an old pair in case they start giving me trouble.

Tuesday Mar 4, 2014 #

6 AM

Terrain (Snow) 56:00 [2] **
shoes: Rocklite 315

In to work on the powerline. Legs felt great and the single-digit temps firmed up the snow quite nicely. Felt like I was out of breath the whole way, though. Not sure what's up with that.
4 PM

Running (Road) 1:01:00 [2]
shoes: Neo33

Home from work on roads. Warm again (around 45F). No trouble breathing.

Monday Mar 3, 2014 #

Note

Yay, new glasses arrived today. Nice to be able to see again. Getting old sucks.
4 PM

Terrain (Snow) 59:00 [2] **
shoes: Icebugs

Home from work on the powerline. Brought the Icebugs in figuring, hey, we just had an ice storm and it's 3 degrees. A day of sunshine softened that up considerably, even though it never topped 20F. Have I mentioned that Icebugs are great for ice and not much else? Pretty much zero traction on the snow. That, and the residual fatigue from Saturday made it a bit of a slog.

Sunday Mar 2, 2014 #

8 AM

Terrain (Grass) 52:00 [2] **
shoes: Rocklite 315

Four School Loop. Ice storm certainly left the roads in a mess, but the powerline and parks were pretty easy running.

Saturday Mar 1, 2014 #

7 AM

Orienteering (Woods) 1:16:00 [2] ***
8c shoes: Rocklite 315

Long legs at Cuivre River (1:15) ahead of the SLUG run. Map contact was intentionally loose as I was really just trying to get back into the rythm of running in the woods with a map. Plus, I can't really read 1:15 very well, so I had to use big-feature nav.

Terrain (Trail) 2:49:00 [2] ***
shoes: Rocklite 315

SLUG preview run of Quivering Quads which was a little funny since only one person who showed up is actually doing the race next weekend. Trail is in fine shape. Ran with Rob R-S. definitely better than last weekend. Hams got tight from the hills.

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