Training Log Archive: AliCIn the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
4 PM
XC skiing 55:00 [1]
Crust skiing! All over Ottawa Park, pretty awesome. Just a few bare patches where it was blown away early on and the sun was enough to melt at some point. So the south-facing hills are a bit sketch. But just awesome in general. No other humans out, but saw bunches of deer that were a bit suspicious of how quickly I was swooping around.
Also saw tracks of some little beast that had obviously slipped on snow covering ice. Bet that was really cute!
Then into the Toledo Symphony for the eve, 1st Brahms piano concerto.
Also saw tracks of some little beast that had obviously slipped on snow covering ice. Bet that was really cute!
Then into the Toledo Symphony for the eve, 1st Brahms piano concerto.
Thursday Feb 27, 2014 #
Running 45:00 [1]
Drove up to Detroit to go for a morning run with Nick J., one of my best friends from Oxford times. He's in town there to use the archives of Wayne State University who have a lot of the records from various unions. So great to see him and go for a jog (even in the really cold!) and see Detroit - all the cars were really respectful of us as runners and it really didn't feel so dangerous, just empty. Hope to go back to see the art museum and Riviera murals on Sunday, pending no problems with an expected snow storm!
Wednesday Feb 26, 2014 #
Rowing 3:00 [1]
Aerobics 45:00 [1]
Tuesday Feb 25, 2014 #
8 AM
Running 9:10 [1] 1.0 mi (9:10 / mi)
Treadmill at 4% grade to get some hill in, team trials is a-creeping up!
Running 31:30 4.5 mi (7:00 / mi)
Indoor track with Kevin. A non-killer workout for the recovering: 3 x 1 mile at 6 minute pace, Kevin's intended pace for the Glass City half. Felt ok, think I'm really getting over the illness...
Sunday Feb 23, 2014 #
4 PM
XC skiing 50:00
Fun skiing times at Hyland in Minneapolis along with Ari and Colin. We had a great lazy morning in the cabin: oatmeal, coffee, reading about black holes (me), running (Alex - ok, not so lazy) and playing cribbage (Ari and Chris). Scooted off to the Twin Cities mid-morning and lunched at Punch Pizza before delivering Alex to the airport.
Then I tagged along on an Ari-tour of the cities, which started with this ski with Colin. Body was a wee bit tired, but nothing too complainy from yesterday. Skiing was fast and not as cold and we just chatted while winding all over the trails. There's a big new hill as part of their upper trails, totally impressive. Wish I had that nearby for hill repeats!
Then I tagged along on an Ari-tour of the cities, which started with this ski with Colin. Body was a wee bit tired, but nothing too complainy from yesterday. Skiing was fast and not as cold and we just chatted while winding all over the trails. There's a big new hill as part of their upper trails, totally impressive. Wish I had that nearby for hill repeats!
Saturday Feb 22, 2014 #
8 AM
Running 5:00 [3]
Sprinting to the start after our bus driver thankfully broke the code and let us off the bus early while we waited in a line of busses. Horrible traffic to done parking lot on the way there meant it was already after our start time when we got off the bus. Argh!!!
XC skiing race 2:56:30 [3] 50.0 km (3:32 / km)
The Birkie! Came in 20th despite the ~8 min late start. My time would have put me around 11th had I started on time and maybe a bit better if I'd been able to draft.
Dressed ok for the race, 3 layers top and bottom, but the gels I had were hard to extract because nearly solid. Solution: stick gel packet in mouth to warm up, then bite-strip it out. I took one 15k in and another about 25k. Also had Heed at almost every station.
My race consisted of just trying to correctly pace for me. One nice thing was never being the end of the accordion. Of course, the bad side was I was never drafting. Goal was just to catch as many hot-pinked bibs as possible, which is at least a nice feeling to catch and pass a lot of people. My legs, quads mostly, we're really hurting from Mosquito brook on , but that's pretty expected.
To finish across the lake I really could have used someone to switch leads with- into the cold wind was just brutal. My eyes started feeling cold, so I tried blinking more. My face also went all numb-frozen so I twice tried to pull up my buff to cover up, but failed. That meant I got a bit of frostnip on my cheek, so at the finish I was quickly whisked away to the medical zone in the courtroom to warm up. Fine by me and really don't think the frostnip is so bad!
Dressed ok for the race, 3 layers top and bottom, but the gels I had were hard to extract because nearly solid. Solution: stick gel packet in mouth to warm up, then bite-strip it out. I took one 15k in and another about 25k. Also had Heed at almost every station.
My race consisted of just trying to correctly pace for me. One nice thing was never being the end of the accordion. Of course, the bad side was I was never drafting. Goal was just to catch as many hot-pinked bibs as possible, which is at least a nice feeling to catch and pass a lot of people. My legs, quads mostly, we're really hurting from Mosquito brook on , but that's pretty expected.
To finish across the lake I really could have used someone to switch leads with- into the cold wind was just brutal. My eyes started feeling cold, so I tried blinking more. My face also went all numb-frozen so I twice tried to pull up my buff to cover up, but failed. That meant I got a bit of frostnip on my cheek, so at the finish I was quickly whisked away to the medical zone in the courtroom to warm up. Fine by me and really don't think the frostnip is so bad!
Friday Feb 21, 2014 #
XC skiing 24:00 [1]
Ok body, let's do this! An easy-peasy ski from OO after Alex ski tested. Skied a smidge with Alex, then took myself back in earliest because I decided no sprints were the way to go to allow up-to-the start recovery of my respiratory system.
Wednesday Feb 19, 2014 #
7 AM
Running 25:00 [1]
Easy, easy morning joggeroo in the Old Orchard neighborhood. Energy levels feel recovered, but don't want anything to get worse, so just puttered.
Monday Feb 17, 2014 #
Note
(sick) (rest day)
Less miserable, but not being fooled that it's a good idea to start training yet. Waiting.
Sunday Feb 16, 2014 #
Note
(sick)
Pretty miserably sick. One of those days when you blow your nose about every 2 minutes. And have a headache. Blah. Putting into plan "must-get-better-before-Birkie", which involves sitting on my butt as much as possible until I'm better. And sleeping lots.
On a happy note, I'm remotely observing on a telescope in Arizona and getting some data. Woo!
On a happy note, I'm remotely observing on a telescope in Arizona and getting some data. Woo!
Saturday Feb 15, 2014 #
12 PM
XC skiing 49:22 [1] 6.81 mi (7:15 / mi) +1m 7:15 / mi
Went out to Oak Openings for a ski, having heard they actually groom a classic track. It was groomed and there were lots of people out. It's around a 3 mile loop, which I skied twice. Very nice to have the grooming, but it's really dreadfully flat. Double pole fest, which really is fine training, but it would be nice to stride at least some... At least was a gorgeous day, I was happy to be out!
Unfortunately, this did not make my illness any better, was pretty miserable the rest of the day following. Ug!
Unfortunately, this did not make my illness any better, was pretty miserable the rest of the day following. Ug!
Friday Feb 14, 2014 #
5 PM
Running 21:14 [1] 2.25 mi (9:26 / mi) +25m 9:07 / mi
Hoping I was getting better, went out for just a mini-jog around the neighborhood.
Wednesday Feb 12, 2014 #
Note
(sick) (rest day)
Sore throat. Day off, maybe core if it doesn't worsen too much.
Tuesday Feb 11, 2014 #
7 AM
Running 12:00 [1] 1.5 mi (8:00 / mi)
Rowing 9:03 [1] 2.0 km (4:32 / km)
Drills 7:33 [1] 0.12 mi (1:02:00 / mi)
Running 33:18 4.0 mi (8:20 / mi) +33m 8:07 / mi
Indoor track workout with Kevin.
6 x 800
Kevin led the first one and tried to stop after 2 laps. Nope, it's a 1/6th of a mile track... We ran well, usually around 2:45 pace:
2:48
2:46
2:48
2:40
2:43
2:44
Nice to have the company!!
6 x 800
Kevin led the first one and tried to stop after 2 laps. Nope, it's a 1/6th of a mile track... We ran well, usually around 2:45 pace:
2:48
2:46
2:48
2:40
2:43
2:44
Nice to have the company!!
Monday Feb 10, 2014 #
8 AM
Running 11:29 1.5 mi (7:39 / mi)
ahr:118 max:150
Morning indoor track, with Tom for first half mile.
Running 25:55 3.0 mi (8:38 / mi)
ahr:144 max:156
And then over to the treadmill for some incline. Half miles at 3%, 5%, alternating.
Sunday Feb 9, 2014 #
11 AM
XC skiing 25:21 [1] 2.3 mi (11:01 / mi) +26m 10:39 / mi
Classic skiing at Huron Meadows with Tom and Barbara, giving a few tips, occasionally scooting off to sprint up a gorgeous classic-striding hill. So wonderful to ski on groomed trails!
XC skiing 1:01:54 [2] 9.09 mi (6:49 / mi) +86m 6:37 / mi
And skate skiing at Huron Meadows. Wheeee!!! So so so much fun! Love skating and there were bunches of trails, some that went out of their way to be hilly, not just the gentle golf-course stuff! Did some fartlek type stuff and a good chunk of no-poles.
Saturday Feb 8, 2014 #
3 PM
XC skiing 1:14:52 [1] 6.05 mi (12:22 / mi) +31m 12:11 / mi
And tromp-classic skiing around Ottawa Park. Some in other folk's tracks, some making little loops of my own. Still pretty delicate with the arm, but nice to be out skiing for sure!!! Toledo has sooo much more snow than it knows how to deal with!
Friday Feb 7, 2014 #
Note
Hmph. Arm still hurts. Maybe I really pulled this puny little forearm muscle? It was swollen for the first few days. It *must* get fully better for the Birkie, non-negotiable. Just have to figure out what to do to make that happen, I guess resting it as much as possible... but there is so much glorious snow around!!!
4 PM
XC skiing 49:43 [1] 4.12 mi (12:04 / mi) +23m 11:52 / mi
Trying to skate without poles at Wildwood, kinda worked on the wide part of the Red and Blue trails, not so much on the narrow part of Yellow and then Red. Wrist muscle was kind of ok, what hurt most was actually taking poles on and off of it. But definitely was not aggressively poling.
Chilly at 12F!
Chilly at 12F!
Thursday Feb 6, 2014 #
8 AM
Running 14:53 2.0 mi (7:26 / mi)
ahr:120 max:141
Two mile warmup on the indoor track. One more day to let this arm heal, then I'm going skiing!!
Cycling 17:09 6.0 mi (2:52 / mi)
ahr:135 max:145
Bike trainer. Felt hard - this bike or still tired legs? 2nd bike from all the way left.
Running 18:55 2.0 mi (9:27 / mi)
ahr:96 max:118
Toledo Hill Workout
4 x 2 min at max incline, trying to keep as close to 10 min pace as possible. Hard!
4 x 2 min at max incline, trying to keep as close to 10 min pace as possible. Hard!
Wednesday Feb 5, 2014 #
3 PM
Running 1:11:55 5.31 mi (13:33 / mi) +36m 13:16 / mi
ahr:107 max:159
Hmph! Tons of snow to go play in (something like 8" overnight, Level 3 snow emergency again), but I strained/lightly pulled some muscle in my left forearm so poling is out for the time being. And since nothing is groomed around here of course, skiing take a bunch of poling. Ok, so heal arm, heal!
I tromped around Ottawa Park instead, hard work running through the snow! 5 hill repeats of both hills, in honor of Team Trials in 6 weeks with oodles of climb!
I tromped around Ottawa Park instead, hard work running through the snow! 5 hill repeats of both hills, in honor of Team Trials in 6 weeks with oodles of climb!
Strength 12:22 [0] 0.24 mi (51:34 / mi) +2m 50:15 / mi
ahr:68 max:76
10 min abs, 2 min back with Tom when I returned.
Tuesday Feb 4, 2014 #
7 AM
Running 9:01 [1] 1.0 mi (9:01 / mi) +1m 8:59 / mi
ahr:88 max:108
Oh, so legs don't work so well even the second day after a double-marathon weekend. 9 min pace was about all I could manage...
Cycling 16:22 6.0 mi (2:44 / mi) +3m 2:43 / mi
ahr:125 max:132
Running 17:06 [1] 1.0 mi (17:06 / mi)
ahr:68 max:95
So had to tell Kevin he'd be on his own for the hard work of the workout. But he jogged a good 1.5 miles with me anyways, yay company!
Sunday Feb 2, 2014 #
XC skiing 4:00 [1]
XC skiing 2:24:21 [3] 42.0 km (3:26 / km)
City of Lakes Loppet (Skate 42k)
Holy moly bonkage. I don't think I've ever truly bonked before. Maybe in the long final in France WOC, but I think that was more dehydration. Anyways, it pretty much sucked, but at least struck near the end of the race. With 2k to go, I really couldn't ski anymore. Technique went out the window and I really wasn't sure how I was going to get up the little hill I knew I had to ascend to get to the finish. Answer - I basically walked, going a similar pace to the Tour skiers next to be. And then I double poled across the top of the hill, because that seemed faster than actually skiing. Ah well. Still good for 4th-ish in today's race and I think 2nd for the whole Minne-Tour, behind Nataliya V. from Russia.
Oh, and it's probably my fault I bonked. I didn't have a gel, just some shot blocks in my pocket and given the temp, I was pretty sure they weren't going to be possible to chew. I did take energy drink at every station, but just not enough with depleted from the past 2 days legs!
I mostly skied with Nataliya for the race. Mixed leads, with taking the draft from the men around us when possible too. My legs never felt good and that was the limiting factor for sure. I never remember breathing particularly hard at all. The demise of my technique set in on the last golf course, with 7k to go, but could still move forward until that final 2k. I think Nataliya must have gotten a full minute on me in those 2k, plus the third place woman passed me at about 1.5k to go. Nothing in me to put up a fight.
Holy moly bonkage. I don't think I've ever truly bonked before. Maybe in the long final in France WOC, but I think that was more dehydration. Anyways, it pretty much sucked, but at least struck near the end of the race. With 2k to go, I really couldn't ski anymore. Technique went out the window and I really wasn't sure how I was going to get up the little hill I knew I had to ascend to get to the finish. Answer - I basically walked, going a similar pace to the Tour skiers next to be. And then I double poled across the top of the hill, because that seemed faster than actually skiing. Ah well. Still good for 4th-ish in today's race and I think 2nd for the whole Minne-Tour, behind Nataliya V. from Russia.
Oh, and it's probably my fault I bonked. I didn't have a gel, just some shot blocks in my pocket and given the temp, I was pretty sure they weren't going to be possible to chew. I did take energy drink at every station, but just not enough with depleted from the past 2 days legs!
I mostly skied with Nataliya for the race. Mixed leads, with taking the draft from the men around us when possible too. My legs never felt good and that was the limiting factor for sure. I never remember breathing particularly hard at all. The demise of my technique set in on the last golf course, with 7k to go, but could still move forward until that final 2k. I think Nataliya must have gotten a full minute on me in those 2k, plus the third place woman passed me at about 1.5k to go. Nothing in me to put up a fight.
Saturday Feb 1, 2014 #
XC skiing 4:00 [1]
XC skiing 2:34:40 [3] 42.0 km (3:41 / km)
Hoigaard's Classic Marathon (42k)
Cold temps so easy-peasy wax. Started all tangled up, but no stress, there's time in a marathon. I saw Nataliya and Nikki (1st and 2nd in yesterday's sprints) in front, knew they were my targets. I caught up a few k in and skied with Nataliya for the next 35k, when she made an unanswered move on the Minnekahnda golf course. Maybe, just maybe, if I were more with it when should moved I could have put up a fight. With 6k to go, she made a total of 35s on me, so not great, but wasn't oozing away easy time either. Next women were pretty far back, so I should be good for 2nd in the Minne-Tour standings unless catastrophe tomorrow. And unless there's a catastrophe for Natalyia, she's probably safe in 1st.
Cold temps so easy-peasy wax. Started all tangled up, but no stress, there's time in a marathon. I saw Nataliya and Nikki (1st and 2nd in yesterday's sprints) in front, knew they were my targets. I caught up a few k in and skied with Nataliya for the next 35k, when she made an unanswered move on the Minnekahnda golf course. Maybe, just maybe, if I were more with it when should moved I could have put up a fight. With 6k to go, she made a total of 35s on me, so not great, but wasn't oozing away easy time either. Next women were pretty far back, so I should be good for 2nd in the Minne-Tour standings unless catastrophe tomorrow. And unless there's a catastrophe for Natalyia, she's probably safe in 1st.
Ski-O 39:00 [2]
City of Lakes Loppet Ski-o
Woo, ski-o! 35 or so participants in two categories- short and long. Mass-start and with a maze. Definitely had to think, just to determine best routes, and weigh cut-through options. Although, to be honest, the guy who lead off the start did a pretty good job with all his routes, so I was mostly just following and checking. I also benefited from his skating in the cut-throughs... Ari caught me, but I went for a different option than I initally planned in the maze, in order to avoid other humans, I think that benefited me, and I stayed in front until the finish, when I crossed the line and totally forgot to punch. Fatal flaw! =)
Many thanks to Pete and all other MNOC folks for making it happen!
Woo, ski-o! 35 or so participants in two categories- short and long. Mass-start and with a maze. Definitely had to think, just to determine best routes, and weigh cut-through options. Although, to be honest, the guy who lead off the start did a pretty good job with all his routes, so I was mostly just following and checking. I also benefited from his skating in the cut-throughs... Ari caught me, but I went for a different option than I initally planned in the maze, in order to avoid other humans, I think that benefited me, and I stayed in front until the finish, when I crossed the line and totally forgot to punch. Fatal flaw! =)
Many thanks to Pete and all other MNOC folks for making it happen!