Training Log Archive: pwentz3lIn the 30 days ending Sep 30, 2011:
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Wednesday Sep 28, 2011 #
6 PM
Running 21:38 3.1 mi (6:59 / mi) +6ft 6:58 / mi
ahr:156 max:177 shoes: Karhu Racer Fulcrum_Ride
Last run before the marathon. Officially tapered... Nothing but carbs, compression socks, endurolytes, and water for the next 72....
My college roommate Tim was in town for work. I figured a run around Calhoun would show him a bit of the MPLS culture... Everyone was out. Good people dodging practice. If O ever includes moving trees.....
My college roommate Tim was in town for work. I figured a run around Calhoun would show him a bit of the MPLS culture... Everyone was out. Good people dodging practice. If O ever includes moving trees.....
Monday Sep 26, 2011 #
5 PM
Running 35:05 5.04 mi (6:57 / mi) +128ft 6:47 / mi
ahr:158 max:168 shoes: Karhu Racer Fulcrum_Ride
slipped on the race slippers for one last speed workout. Felt difficult. A little tired from Sunday?? One thing I did notice was that I was running tense. Need to make sure I relax on Sunday.
One more "relaxed" workout before the race.
One more "relaxed" workout before the race.
Sunday Sep 25, 2011 #
1 PM
Orienteering race 1:24:23 **** 5.72 mi (14:45 / mi) +903ft 12:50 / mi
ahr:151 max:178 spiked:15/18c shoes: Salomon Speedcross 3
Fun course put on by Todd P at Interstate State Park in WI. Nice open woods. Plenty of opportunity at spots to carry speed off trail, with a little juking to go around small trees, etc. I was reasonably on the map most of the course but really blew some controls. #8, I was headed straight for it, caught a game trail and went off course a bit until I spotted the start area. Knew I was off, but had enough catching features that I opted for speed. I got sucked off between 12 and 13, caught myself and was happy to navigate off trail effectively, although this was a time killer for me. Leaving 13, really confused by the slew of hills with the same orientation. Stupid confusion. 3-400% over the fastest times. 15 was a tough control. Came up on the SouthEast side of the enroute hill, was on the map, then stumbled from hilltop to hilltop, etc. Pretty fast run to the finish.
Great course (again) with a few stumbles. Once we got to the rocky ascents/descents, I really slowed down to avoid an ankle/foot injury. Really enjoyed the through woods running.
Quickroute Map
Great course (again) with a few stumbles. Once we got to the rocky ascents/descents, I really slowed down to avoid an ankle/foot injury. Really enjoyed the through woods running.
Quickroute Map
Saturday Sep 24, 2011 #
9 AM
Cycling warm up/down 11:29 1.6 mi (8.4 mph) +9ft
ahr:142 max:195 shoes: Sidi Dragon 2
Quick spin around the Corcoran CX course to get the lay of the land.
Cycling race (Corcoran CX) 32:42 6.13 mi (11.2 mph)
ahr:147 max:202 shoes: Sidi Dragon 2
First CX race of the year. My goals were to continue to get the feel for the new bike, get the feel for CX racing, and not get hurt prior to the marathon a week out.
The course was a lot of twisty turny and off camber fun. The Cat 4 race was the first of the day and there was still a lot of dew on the course. Dew and acorns turned out to be the major obstacles. The bike felt good. Maybe needs a minor tweak here and there, but nothing major. Took a minor tumble on an off camber 180 when I lost the back tire. One fast section with acorns had a minor change of direction that gave you a floating, not quite on the ground, feel to the ride. Hurdle dismounts went OK, but after minor trauma to the fella's on the first two remounts, I quit trying to be a hero and just got on the near side pedal.
I started third from last and finished 7th from last. I passed three people twice as they went by me when I went down. Fun stuff. goals accomplished.
The course was a lot of twisty turny and off camber fun. The Cat 4 race was the first of the day and there was still a lot of dew on the course. Dew and acorns turned out to be the major obstacles. The bike felt good. Maybe needs a minor tweak here and there, but nothing major. Took a minor tumble on an off camber 180 when I lost the back tire. One fast section with acorns had a minor change of direction that gave you a floating, not quite on the ground, feel to the ride. Hurdle dismounts went OK, but after minor trauma to the fella's on the first two remounts, I quit trying to be a hero and just got on the near side pedal.
I started third from last and finished 7th from last. I passed three people twice as they went by me when I went down. Fun stuff. goals accomplished.
Friday Sep 23, 2011 #
5 PM
Cycling 32:14 6.99 mi (13.0 mph) +113ft
ahr:112 max:149 shoes: Sidi Dragon 2
Quick spin on the CX bike to test fit and function. Tried a few dismount/remount moves. Quickly stopped that as I didn't know what I was doing and looked like a goof.
Wednesday Sep 21, 2011 #
11 AM
Running 38:57 5.27 mi (7:23 / mi) +127ft 7:13 / mi
ahr:148 max:160 shoes: Newton Gravity Trainer
Quick run with Clark. He asked once how fast we were going. I told him I wasn't going to look at the watch until we got back. Surprised us both.
Tuesday Sep 20, 2011 #
Note
I am going to sign up for the Seagate "Body Project". One of the fitness center staff runs this effort. 20 weeks, 2 supervised weight sessions per week and three cardio sessions per week, one supervised. I haven't picked up a weight in two years. The staff member, we'll call him masochrist, (his name is Chris) pushes you to failure with negative reps on every exercise. I am a little intimidated... I may be able to get a little pay back on the cardio sessions. :-)
Clark has done this. He says it is really hard, but has benefits. Will be good to gain some core strength for ski season.
Clark has done this. He says it is really hard, but has benefits. Will be good to gain some core strength for ski season.
Monday Sep 19, 2011 #
5 PM
Running 1:46:05 13.01 mi (8:09 / mi) +790ft 7:43 / mi
ahr:152 max:177 shoes: Salomon Speedcross 3
New respect for trail running. Sure, the hills are hard, but the downhills... trying to make up for lost time on the ups is brutally hard on the legs going down.
Ran with Clark. He took an alternate route after mile 9 when he thought I was looping around to pick him up. He went straight and so did I... in opposite directions. I think I ran 8:08/mile and he ran 8:09. I thought he had bailed and was glad that he didn't.
Ran with Clark. He took an alternate route after mile 9 when he thought I was looping around to pick him up. He went straight and so did I... in opposite directions. I think I ran 8:08/mile and he ran 8:09. I thought he had bailed and was glad that he didn't.
Saturday Sep 17, 2011 #
10 AM
Cycling 1:05:00 [3] 8.16 mi (7.5 mph)
shoes: Sidi Dragon 2
Mountain Bike ride with Monkey and Ice. Pretty low key. Cool park with good flow. May be a good spot to practice CX riding.
Friday Sep 16, 2011 #
12 PM
Running 46:17 6.07 mi (7:38 / mi) +131ft 7:28 / mi
ahr:146 max:173 shoes: Newton Gravity Trainer
Quick run with Clark
Wednesday Sep 14, 2011 #
Note
Anyone up for a Lake Pepin paddle once the leaves start changing? I am trying to determine when I can fit in another paddle session between all the other commits that I have. How about targeting the weekend of 15 October.
8 PM
Cycling 1:59:24 24.51 mi (12.3 mph) +404ft
ahr:117 max:152 shoes: Sidi Dragon 2
Gear Junkie Alley Cat... or lung buster, leg shredder, what ever you want to call it. We did a little over half the course he had designed. I called an end to the shenanigans before we went to the North end of Victory Parkway and all over NE MPLS. It was starting to look like a 2 AM bedtime.... I guess the gear review process doesn't have a 4 or 6 am wake up like Andrei and I. Still fun, but I could tell that I have spent a month with no serious riding.
Tuesday Sep 13, 2011 #
6 PM
Running 1:06:13 8.98 mi (7:23 / mi) +128ft 7:17 / mi
ahr:157 max:192 shoes: Newton Gravity Trainer
What a great night for running. I was going to run Monday, but caught a case of the lazies. Went out last night instead. Awesome temp for a run. Lots of people still out. Sea Salt was still going strong. Starting to see jackets though....
Saturday Sep 10, 2011 #
7 AM
Running race (Bear Water 20 mile Run) 2:27:11 20.03 mi (7:21 / mi) +348ft 7:14 / mi
ahr:158 max:175 shoes: Karhu Racer Fulcrum_Ride
Decided to do an organized 20 mile race as my last 20 mile session in prep for the marathon. Goal was to see what race prep was like: breakfast, food, clothes, transport, gear pickup, start line, crowd running, and water stops. The event had a 10 and a 20 mile version. There were 800 or so runners, 250 opting for the 10 mile version. I lined up 20-30 feet from the start. Just like any fun-run 5k, there were people lined up on the line who had 10min mile target paces.... At least there weren't 5 minutes of slogging through that. A mile in, I was going too fast... same thing for mile 2,3,4,5... but it felt OK. My target was 7:45.
I made some friends, one nice woman from Wayzata, who had a 7:30 target pace. I ran with her for 2-9, then lost her at a turn. She was maybe 20 ft back, but I didn't turn to check. A guy picked me up at the 10 mile water stop and pulled me for another 5 miles. He was 31, was once the youngest american to do a marathon on all 7 continents, and is working on both his 2nd iteration of that feet and attempting to cover all 50 states. He says it is hard to find someone to join him for their winter get away in Mississippi...
15 miles in, he started to pull away. Slowly. We were still chugging along and I started thinking in my head... 5 miles, you can do anything for 5 miles, just suck it up. 4 miles, 30 minutes, you can handle anything for 30 minutes.... and so it went. 3 miles from the finish, a young lady passed me looking like she must have shown up 10 minutes late and finally caught me. Smooth stride and even pace. Envious....
In the end, I reeled in 2-3 people over the last 10 miles and finished 21st out of all runners, third in my age group. Ellen (Farseth) Mayberry's husband Steve finished within 2 minutes of me for 3rd in his age group. We are going to try and link up for the marathon.
Three weeks and this road running monotony is done....
I made some friends, one nice woman from Wayzata, who had a 7:30 target pace. I ran with her for 2-9, then lost her at a turn. She was maybe 20 ft back, but I didn't turn to check. A guy picked me up at the 10 mile water stop and pulled me for another 5 miles. He was 31, was once the youngest american to do a marathon on all 7 continents, and is working on both his 2nd iteration of that feet and attempting to cover all 50 states. He says it is hard to find someone to join him for their winter get away in Mississippi...
15 miles in, he started to pull away. Slowly. We were still chugging along and I started thinking in my head... 5 miles, you can do anything for 5 miles, just suck it up. 4 miles, 30 minutes, you can handle anything for 30 minutes.... and so it went. 3 miles from the finish, a young lady passed me looking like she must have shown up 10 minutes late and finally caught me. Smooth stride and even pace. Envious....
In the end, I reeled in 2-3 people over the last 10 miles and finished 21st out of all runners, third in my age group. Ellen (Farseth) Mayberry's husband Steve finished within 2 minutes of me for 3rd in his age group. We are going to try and link up for the marathon.
Three weeks and this road running monotony is done....
2 PM
Orienteering 21:02 1.17 mi (17:59 / mi) +62ft 17:07 / mi
ahr:108 max:140 shoes: Salomon Speedcross 3
Control retrieval at the MNOC meet.
Thursday Sep 8, 2011 #
11 AM
Running 45:25 5.81 mi (7:49 / mi) +137ft 7:39 / mi
ahr:149 max:192 shoes: Karhu Racer Fulcrum_Ride
I have a 20 miler on Saturday AM, and my foot has been a little sore after the trek this weekend, so I talked to Clark about a light jog around Normandale lake. I didn't look at my Garmin during the entire run. I guess my foot was feeling OK afterall.
May not orienteer on Sat, but will be there to assist/train, etc. Or just go slow to make Space Monkey feel good....
May not orienteer on Sat, but will be there to assist/train, etc. Or just go slow to make Space Monkey feel good....
Monday Sep 5, 2011 #
7 AM
Trekking 10:17:49 [3] 23.54 mi (26:15 / mi) +3455ft 23:02 / mi
shoes: Salomon Speedcross 3
Day two of hiking in the Boundary Waters on the Border Trail. I was happy to see the finish. Feet were sore and back was sore. The trail on day two was much easier to identify. No mishaps or confusions other than the occasional 5s pause, then continue. Stephen and I did this day alone as TC's knee was in bad shape.
Sunday Sep 4, 2011 #
1 PM
Trekking 10:39:20 [3] 24.55 mi (26:02 / mi) +2873ft 23:26 / mi
shoes: Salomon Speedcross 3
Day one of our fast and light expedition. Which was light, but not as fast as we expected. Stephen and TC did a lot of filming, which slowed things down. We figured that keeping a 3 mph pace wasn't going to be an issue though. It was. The trail was hard to find in some locations. At the start it was very well marked with cairns and blue tape. Both became less and less frequent. At times, the trail looked like an abandoned deer track.... even the animals found a better route.
Within 30 minutes of going to headlamps, we missed a trail intersection, or should I say we found the trail intersection and missed the trail. A short detour in the to the south, followed by a route that seemed to match the map... until we found houses.... not allowed in the BWCA. We knocked on a door and the nice people offered us a boat ride, 10PM, to another trail that would get us back on track. Highlight of the boat ride was freezing a moose with our headlamps. Pretty cool, even from 50 yards away.
Within 30 minutes of going to headlamps, we missed a trail intersection, or should I say we found the trail intersection and missed the trail. A short detour in the to the south, followed by a route that seemed to match the map... until we found houses.... not allowed in the BWCA. We knocked on a door and the nice people offered us a boat ride, 10PM, to another trail that would get us back on track. Highlight of the boat ride was freezing a moose with our headlamps. Pretty cool, even from 50 yards away.
11 PM
Trekking 4:39:25 [3] 7.28 mi (38:23 / mi) +1382ft 32:32 / mi
shoes: Salomon Speedcross 3
Continuation of day one trek. I get a little skittish on file size on my AMOD, so like to shut it off and restart it every 12 hours.
We passed the signature lookout on this trail in the dark of night with cloud cover. You could tell it was a long way down (500ft), but didn't quite get the postcard view.
We were supposed to meet Stephen's brother at a water drop between 8 and 12. We got there at 4 AM... Bedded down for 2.5 hours of sleep.
We passed the signature lookout on this trail in the dark of night with cloud cover. You could tell it was a long way down (500ft), but didn't quite get the postcard view.
We were supposed to meet Stephen's brother at a water drop between 8 and 12. We got there at 4 AM... Bedded down for 2.5 hours of sleep.
Friday Sep 2, 2011 #
11 AM
Running 1:17:40 10.0 mi (7:46 / mi) +436ft 7:28 / mi
ahr:153 max:167 shoes: Karhu Racer Fulcrum_Ride
2nd run in the new shoes. It seems that I can't find a subtle shoe to wear. These are neon "Mountain Dew" green. Lots of comments. They are pretty minimalist. Feel like slippers. Not as abrasive in the toe area as the Newtons.
Run felt OK. Definitely more hilly than the 20 milers we have been doing. Clark is letting the mental demons get to him.... at mile 3. I finished about 10 minutes in front of him. He was happy that he didn't walk any of the run.
Run felt OK. Definitely more hilly than the 20 milers we have been doing. Clark is letting the mental demons get to him.... at mile 3. I finished about 10 minutes in front of him. He was happy that he didn't walk any of the run.
C • Run? 1
Thursday Sep 1, 2011 #
Running 35:40 [3] 4.0 mi (8:55 / mi)
shoes: Karhu Racer Fulcrum_Ride
Easy lunch run was the intent. We have a new human powered tread mill at work. It is shaped like the shallow depression symbol with the back end partly cut off. You run on the incline and gravity does the rest. Hard to maintain a consistent speed. The staff said to take it easy the first time, so after going from 7 - 10 min miles every 20 seconds, I finally settled in to a pace I could keep constant. Definitely harder than the powered treadmills.