Training Log Archive: BashIn the 30 days ending Apr 30, 2014:
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Wednesday Apr 30, 2014 #
Note
slept:9.0
Mmm, such a good sleep. Finally.
5 PM
Running (Trail) 1:11:08 [3] 10.05 km (7:05 / km) +190m 6:28 / km
shoes: Salomon S-Lab XT 5 Softground
Around Palgrave West in chilly rain. I try to think of these days as a gift since they provide an opportunity to test my layers for the Alps. Once the weather warms up - *if* it ever warms up - I will only be able to guess which clothing will feel right.
The trails were in good shape except for a few big mucky sections. The cycling club has swept the pine needles off a large section of twisty single track, which makes it look like a mountain bike magazine porn photo.
The highlight was meeting Crash and catching up on her final preparations for the Tour Divide. The lowlight was discovering that my right knee was hurting again after feeling good during and after Sunday's run. On the bright side, it made my gimpy foot feel comparatively normal, which is a nice change.
The trails were in good shape except for a few big mucky sections. The cycling club has swept the pine needles off a large section of twisty single track, which makes it look like a mountain bike magazine porn photo.
The highlight was meeting Crash and catching up on her final preparations for the Tour Divide. The lowlight was discovering that my right knee was hurting again after feeling good during and after Sunday's run. On the bright side, it made my gimpy foot feel comparatively normal, which is a nice change.
Tuesday Apr 29, 2014 #
Note
slept:6.5
Still in Brantford till the evening.
Monday Apr 28, 2014 #
Note
slept:3.5
Mom had gum surgery today so I'm the nurse, pharmacist, chauffeur and chef for my parents. Luckily, they should both feel a lot better in a few days. I've gained a new respect for the complexity of planning and adhering to medication schedules.
Sunday Apr 27, 2014 #
Note
Today was kinda sad since I would normally be at the Brantford Rotary Classic run. For the past 3 years, Dad and I have had a challenge: his 5K time vs. my 10K time. He kicks my butt at fundraising so that part is no contest. We were hoping he might win his new 80-89 age category this year but unfortunately he is recovering from side effects of radiation therapy and isn't even walking too far yet. I look forward to throwing down the gauntlet again next year!
10 AM
Orienteering race 1:30:30 *** 9.91 km (9:08 / km) +111m 8:39 / km
slept:6.0 shoes: Salomon S-LAB FellCross
TOC Mob Match at Claireville Conservation Area. The fun race course and gorgeous sunshine were impeccably organized by Clean. The event was rogaine-style with several "dumbbells" - pairs of controls where we got bonus points for visiting the two controls one after the other, with no other controls in between.
Running felt good after yesterday's long run. I couldn't have made a much bigger change in footwear on consecutive days, going from Hokas to Fellcross. That felt fine too. My knee, which I tweaked in Thursday's strength workout, had bothered me until last night but was pain-free today. (Dodged a bullet!) Best of all, my foot handled some very uneven ground without making me hobble tonight.
I cleared the course with 30 minutes left on the clock and spent a couple of minutes reviewing my map to make sure I could remember visiting all the controls. There was still plenty of time to go back out if necessary. At least I did *that* part right. However, I failed to notice that the first control near the start was one of a pair of dumbbell controls that I hadn't visited in order, even though it would have been practically on my way to do so. If I'd noticed at the finish, I could have gone out and fixed the problem in 5 minutes but... oops! So I got 740 of a possible 750 points. And a dunce cap.
We held the Orienteering Ontario AGM outdoors afterward. Big thanks to Harps and Clean for their help, and thanks to the members who attended.
Running felt good after yesterday's long run. I couldn't have made a much bigger change in footwear on consecutive days, going from Hokas to Fellcross. That felt fine too. My knee, which I tweaked in Thursday's strength workout, had bothered me until last night but was pain-free today. (Dodged a bullet!) Best of all, my foot handled some very uneven ground without making me hobble tonight.
I cleared the course with 30 minutes left on the clock and spent a couple of minutes reviewing my map to make sure I could remember visiting all the controls. There was still plenty of time to go back out if necessary. At least I did *that* part right. However, I failed to notice that the first control near the start was one of a pair of dumbbell controls that I hadn't visited in order, even though it would have been practically on my way to do so. If I'd noticed at the finish, I could have gone out and fixed the problem in 5 minutes but... oops! So I got 740 of a possible 750 points. And a dunce cap.
We held the Orienteering Ontario AGM outdoors afterward. Big thanks to Harps and Clean for their help, and thanks to the members who attended.
Saturday Apr 26, 2014 #
9 AM
Running (Trail) 3:38:26 [3] 23.86 km (9:09 / km) +925m 7:40 / km
slept:6.5 shoes: Hoka Mafate 3
Browner and I tackled the Hockley Loop and found it almost entirely ice-free at last - yahoo! It was a nice day for running in spite of predicted rain and cool temperatures. We stripped off our extra layers early. We met several groups of friendly hikers, including one who commented on Browner's STORM shirt since he had done the race awhile ago. While we were running along the road, the local Bruce Trail captain drove by and chatted with us so we had a chance to say thank you.
While I was telling the story of how Dee and KBomb missed a turn in the northeast forest (Anderson Tract) and never made it out the other side, I ran past the same turn, and we intersected the correct trail at the bottom of a big hill. Lucky Browner - I wanted her to see the whole route so I dragged her up (up, up) that trail and back to the junction where I messed up, then we turned around and ran in the right direction. It's one of the prettiest trails on the Loop and couldn't be missed! So we got some bonus distance and elevation.
Fun run, great company and the first post-run lunch of the season at the Black Birch. Yum. :)
While I was telling the story of how Dee and KBomb missed a turn in the northeast forest (Anderson Tract) and never made it out the other side, I ran past the same turn, and we intersected the correct trail at the bottom of a big hill. Lucky Browner - I wanted her to see the whole route so I dragged her up (up, up) that trail and back to the junction where I messed up, then we turned around and ran in the right direction. It's one of the prettiest trails on the Loop and couldn't be missed! So we got some bonus distance and elevation.
Fun run, great company and the first post-run lunch of the season at the Black Birch. Yum. :)
Friday Apr 25, 2014 #
Note
slept:5.75
Here's an article by Jack Daniels on shortening the long run. This supports the idea of training for time rather than distance when preparing for long races. That's what I've already been doing since most ultra training plans would be impossible and/or risky for me otherwise.
...Elite marathoners typically take regular long training runs of 20 to 23 miles; some even cover 30 miles on occasion. A 22-mile training run demands 2 1/2 hours for an elite female and less for an elite male. Consider that a runner takes about 90 steps with each leg per minute of running or 13,000 steps with each leg during a typical long run.
Impact and training time contribute to overuse injury, along with a greater chance of dehydration and heat or cold stress. A recreational runner (for example a 4:45 marathoner) must accommodate twice the amount of impact or 26,000 steps with each leg and twice the training time and stress as the elite marathoner.
Don't worry that you won't be able to complete a 4:30 marathon if you have never run beyond two and a half hours in training. In fact, it is not necessary to train at such a high percentage of your race distance no matter what the course...
http://www.active.com/running/articles/marathon-tr...
...Elite marathoners typically take regular long training runs of 20 to 23 miles; some even cover 30 miles on occasion. A 22-mile training run demands 2 1/2 hours for an elite female and less for an elite male. Consider that a runner takes about 90 steps with each leg per minute of running or 13,000 steps with each leg during a typical long run.
Impact and training time contribute to overuse injury, along with a greater chance of dehydration and heat or cold stress. A recreational runner (for example a 4:45 marathoner) must accommodate twice the amount of impact or 26,000 steps with each leg and twice the training time and stress as the elite marathoner.
Don't worry that you won't be able to complete a 4:30 marathon if you have never run beyond two and a half hours in training. In fact, it is not necessary to train at such a high percentage of your race distance no matter what the course...
http://www.active.com/running/articles/marathon-tr...
Thursday Apr 24, 2014 #
Note
Bit of a mystery... Below my knee, I have a small line of poison ivy that appeared two days after our run at Horseshoe. It's too soon for PI to be growing around here so unless I managed to bump into a broken twig or exposed root, the oil was probably on my own clothing, shoes or outdoor gear. Hard to imagine how it happened. I'm so cautious about PI that it doesn't usually have much of a chance around here.
12 PM
Note
Throwback Thursday (which you may have seen on FB already) - My little brother Dave arrived on this date about 29 years ago - or so. I hope he shares his cake again this year.
3 PM
Strength & Mobility (Running-specific) 45:00 [3]
slept:4.75
Based on Weight Training Workout #2 from Strength Training for Runners.
Kept it short because I had no energy due to lousy sleep, although not for the usual reasons. I was texting with Mom in the wee hours as she and Dad waited in Emerg. Fortunately, Dad seems a little better today.
Kept it short because I had no energy due to lousy sleep, although not for the usual reasons. I was texting with Mom in the wee hours as she and Dad waited in Emerg. Fortunately, Dad seems a little better today.
Wednesday Apr 23, 2014 #
1 PM
Running (Trail) 1:50:36 [3] 13.51 km (8:11 / km) +473m 6:58 / km
slept:7.5 shoes: Salomon Speedcross 3 Aqua 2
Yay, it's spring (more or less) in Hockley Valley! I'm planning to do The Loop this weekend so today I did a shorter test loop of the main trail and three side trails in the provincial park.
Most of the ground was bare. There were still patches of snow and ice but they were easily manageable with caution. It was so much fun to run on dirt in the Hockley Valley again.
Today's podcasts were Broadcasting Canada interviews with talented CBC Radio hosts Michael Enright and Matt Galloway. It's surprising how many CBC personalities failed to graduate from high school or started a university degree but didn't finish it.
This run felt great. Usually when I've said that lately, I've just meant that a run didn't hurt. Maybe I can finally start setting the bar higher than "pain-free". Fingers crossed.
Most of the ground was bare. There were still patches of snow and ice but they were easily manageable with caution. It was so much fun to run on dirt in the Hockley Valley again.
Today's podcasts were Broadcasting Canada interviews with talented CBC Radio hosts Michael Enright and Matt Galloway. It's surprising how many CBC personalities failed to graduate from high school or started a university degree but didn't finish it.
This run felt great. Usually when I've said that lately, I've just meant that a run didn't hurt. Maybe I can finally start setting the bar higher than "pain-free". Fingers crossed.
6 PM
Strength & Mobility (Physio logged @50%) 25:00 [1]
Tuesday Apr 22, 2014 #
Note
slept:4.0
Good New Yorker article by Jon Krakauer on Friday's Everest tragedy.
http://www.newyorker.com/online/blogs/newsdesk/201...
Here's a quote that shocked me. I knew that Into Thin Air encouraged people to climb Everest in spite of its subject matter but I didn't realize the increase was this insane.
During the 76 years from the first attempt on Everest, in 1921, through 1996, when I was guided up Everest, 144 people died and the summit was reached 630 times, a ratio of one death for every four successful ascents. Notably, over the 18 years that have passed since 1996, 104 people have died and the summit has been reached 6,241 times—one death for every 60 ascents.
On our first trek in Nepal, one of our group's local porters died in a big snowstorm on a day when about 100 people, Nepali and foreign, died across the country. A tropical cyclone, aka hurricane-type storm, had rolled into the Himalayas, surprising many people. For several hours, we thought our number might be up. Our porters and sherpas went on strike, as the Everest sherpas have done. It was a tragedy that still haunts us and permanently changed us.
http://www.newyorker.com/online/blogs/newsdesk/201...
Here's a quote that shocked me. I knew that Into Thin Air encouraged people to climb Everest in spite of its subject matter but I didn't realize the increase was this insane.
During the 76 years from the first attempt on Everest, in 1921, through 1996, when I was guided up Everest, 144 people died and the summit was reached 630 times, a ratio of one death for every four successful ascents. Notably, over the 18 years that have passed since 1996, 104 people have died and the summit has been reached 6,241 times—one death for every 60 ascents.
On our first trek in Nepal, one of our group's local porters died in a big snowstorm on a day when about 100 people, Nepali and foreign, died across the country. A tropical cyclone, aka hurricane-type storm, had rolled into the Himalayas, surprising many people. For several hours, we thought our number might be up. Our porters and sherpas went on strike, as the Everest sherpas have done. It was a tragedy that still haunts us and permanently changed us.
Monday Apr 21, 2014 #
4 PM
Running (Snowy Trail) 1:50:26 [3] 12.53 km (8:49 / km) +391m 7:37 / km
slept:6.0 shoes: Speedcross 3 Climashield - pur
'Bent, Willderness and I went to Horseshoe to run a lap of the Pick Your Poison course. This is easier said than done since the course makes dozens of turns. I marked up an old orienteering map using the GPS track posted on the race website. Looking at the track, we had a couple of minor bobbles but mostly ran where we were supposed to.
Another PYP runner named Eric joined us in the parking lot. It was quite the adventure - warm enough for shorts but cold enough to feel chilly when the rain started. The conversation and laughs were great but the running was a challenge.
At least 80% of the course was covered in a thick layer of snow and ice, some of it packed hard (for now) and some of it soft. Where it had melted, there was water and mud so I sometimes chose to run on the ice instead. There were only a few short stretches of dry trail. The race is 4.5 days away and the forecast isn't warm enough to make a significant dent in the snow. (Note: I don't have a photo of the most common type of trail, which would be double track almost entirely covered with snow or ice with occasional bypasses or muddy bare spots.)
Will, Eric and I are all registered for the race but Will had already decided to skip it for the opening of trout season. Eric and I both decided not to race because the potential for injury is too great (we both have foot problems). I like the race course and will return another year. If it were my goal event, I'd go but the idea was to use it as a training run for UTMB, and it won't work as race-specific training.
I did a bum slide down part of the final ski hill, then as I was running up to our car to complete the loop, the earth opened up and I fell in. It turned out I'd been on a rotting snow bridge made of ice and gravel that concealed a crevasse below.
The photo above was a re-creation of the accident. I wasn't smiling when it happened. The guys asked me if I was OK, then when I didn't answer (because I didn't know), they asked me again more urgently. I'd wrenched my knee, banged my rib and stomach, scratched my Ambit and cut my arm. It was a crazy amount of damage for a freak accident, and it confirmed my decision.
Regardless, I'm glad we did this. Lots of fun and great to see Will's good fitness going into Expedition Africa. If they happen to have a blizzard there, he will be totally ready.
Another PYP runner named Eric joined us in the parking lot. It was quite the adventure - warm enough for shorts but cold enough to feel chilly when the rain started. The conversation and laughs were great but the running was a challenge.
At least 80% of the course was covered in a thick layer of snow and ice, some of it packed hard (for now) and some of it soft. Where it had melted, there was water and mud so I sometimes chose to run on the ice instead. There were only a few short stretches of dry trail. The race is 4.5 days away and the forecast isn't warm enough to make a significant dent in the snow. (Note: I don't have a photo of the most common type of trail, which would be double track almost entirely covered with snow or ice with occasional bypasses or muddy bare spots.)
Will, Eric and I are all registered for the race but Will had already decided to skip it for the opening of trout season. Eric and I both decided not to race because the potential for injury is too great (we both have foot problems). I like the race course and will return another year. If it were my goal event, I'd go but the idea was to use it as a training run for UTMB, and it won't work as race-specific training.
I did a bum slide down part of the final ski hill, then as I was running up to our car to complete the loop, the earth opened up and I fell in. It turned out I'd been on a rotting snow bridge made of ice and gravel that concealed a crevasse below.
The photo above was a re-creation of the accident. I wasn't smiling when it happened. The guys asked me if I was OK, then when I didn't answer (because I didn't know), they asked me again more urgently. I'd wrenched my knee, banged my rib and stomach, scratched my Ambit and cut my arm. It was a crazy amount of damage for a freak accident, and it confirmed my decision.
Regardless, I'm glad we did this. Lots of fun and great to see Will's good fitness going into Expedition Africa. If they happen to have a blizzard there, he will be totally ready.
Sunday Apr 20, 2014 #
5 PM
Running tempo (Country Road) 55:56 9.28 km (6:02 / km) +164m 5:32 / km
slept:8.5 shoes: Salomon XR Mission
Run around the block before dinner - mostly soft gravel with a little mud, pavement and ice. Good energy - finished faster than I started, which rarely happens. The bunnies were all busy somewhere but lots of wild turkeys were out.
Happy Easter!
Happy Easter!
Saturday Apr 19, 2014 #
Note
slept:6.5
Morning: Frantic cleanup before parents' Easter visit.
Afternoon: Parents arrive to deceptively tidy house.
Afternoon: Parents arrive to deceptively tidy house.
Friday Apr 18, 2014 #
Note
slept:8.5
All good things must come to an end. I was an inaugural member of the Salomon Flight Crew when it was introduced in Canada five years ago. They put together a mix of elite runners and people who were deemed to be "connected in their community". It was an amazing and unexpected opportunity for an average athlete like me to have a running sponsor, and I've had a lot of fun with it.
Salomon Canada is restructuring the program this season to focus on national level athletes so regional reps are not being renewed. Five years is a long run in the corporate world so this isn't a big surprise. It won't change things all that much. I always bought more Salomon clothing and gear than I received for free, and I'll keep doing that because I really do like it.
However, I'll confess that I've been Hoka-curious for a long time because of my injured foot, and this opened the door for me to take that big padded step without guilt. I bought some Hoka Mafate 3s yesterday. I'd tried them on before and they didn't fit but I must have been given the wrong size or a men's model because these fit just fine. So my shoe collection continues to grow.
Salomon Canada is restructuring the program this season to focus on national level athletes so regional reps are not being renewed. Five years is a long run in the corporate world so this isn't a big surprise. It won't change things all that much. I always bought more Salomon clothing and gear than I received for free, and I'll keep doing that because I really do like it.
However, I'll confess that I've been Hoka-curious for a long time because of my injured foot, and this opened the door for me to take that big padded step without guilt. I bought some Hoka Mafate 3s yesterday. I'd tried them on before and they didn't fit but I must have been given the wrong size or a men's model because these fit just fine. So my shoe collection continues to grow.
1 PM
Running (Trail) 3:08:45 [3] 22.35 km (8:27 / km) +577m 7:29 / km
shoes: Hoka Mafate 3
Once again, 'Bent and I travelled south to visit Spring. Thanks to Funderstorm's and Mrs. Tiny's scouting trip last weekend, we got away with a shorter drive this time - just to Burlington. This may be the last big road trip to run. Over the next week to ten days, the trails around here should finally lose their ice - shouldn't they?!?
We parked at City View Park on Kerns Rd. and ran the Bruce Trail west to Hwy 6 and back, taking a couple of side trails and enjoying the tour along Grindstone Creek. 'Bent and I rarely run together because of our different paces but we ran the first 45 minutes together for a change, then he moved ahead. We both did some hill repeats, and he did more than I did so we met a few times along the trail.
Beautiful conditions! No snow or ice at all. There were some technical rock and root sections and slippery wooden steps to slow the pace but lots of easy trail too. There were more sections of goopy mud than usual but that was just fine. I thought there were too many people, dogs and roads to listen to podcasts, although 'Bent did. It was interesting enough just to be on different trails. At several points, I recognized places we've navigated through in various races.
This was my first Hoka test, and I'd planned to return to the car within an hour to change to my regular shoes but it didn't feel necessary. As many people have said, they don't feel as different as they look like they should. I didn't feel as nimble in the rocky terrain as I normally do, they felt bulky, and I slipped half a dozen times in places where the tread on my Speedcross would have held so I became tentative on muddy slopes, mossy rocks and wet wooden steps. On the flip side, I don't think they slowed me down much because I don't have fast turnover like Harps. They don't fit quite as well as my usual shoes but they're OK. The big plus was the way they protected me from myself when I got fatigued later in the run. When my running form got sloppy, I didn't slam into the ground. I think they will find a place in my shoe rotation, definitely over the next while as my foot continues to recover.
We parked at City View Park on Kerns Rd. and ran the Bruce Trail west to Hwy 6 and back, taking a couple of side trails and enjoying the tour along Grindstone Creek. 'Bent and I rarely run together because of our different paces but we ran the first 45 minutes together for a change, then he moved ahead. We both did some hill repeats, and he did more than I did so we met a few times along the trail.
Beautiful conditions! No snow or ice at all. There were some technical rock and root sections and slippery wooden steps to slow the pace but lots of easy trail too. There were more sections of goopy mud than usual but that was just fine. I thought there were too many people, dogs and roads to listen to podcasts, although 'Bent did. It was interesting enough just to be on different trails. At several points, I recognized places we've navigated through in various races.
This was my first Hoka test, and I'd planned to return to the car within an hour to change to my regular shoes but it didn't feel necessary. As many people have said, they don't feel as different as they look like they should. I didn't feel as nimble in the rocky terrain as I normally do, they felt bulky, and I slipped half a dozen times in places where the tread on my Speedcross would have held so I became tentative on muddy slopes, mossy rocks and wet wooden steps. On the flip side, I don't think they slowed me down much because I don't have fast turnover like Harps. They don't fit quite as well as my usual shoes but they're OK. The big plus was the way they protected me from myself when I got fatigued later in the run. When my running form got sloppy, I didn't slam into the ground. I think they will find a place in my shoe rotation, definitely over the next while as my foot continues to recover.
Thursday Apr 17, 2014 #
Note
slept:6.0
Throwback Thursday:
Campbell family, Easter 2006. Dad's hair was growing back after successful cancer treatment, mine was growing back after a less successful haircut, and my brother Dave's hair had been growing for a really, really long time.
Campbell family, Easter 2006. Dad's hair was growing back after successful cancer treatment, mine was growing back after a less successful haircut, and my brother Dave's hair had been growing for a really, really long time.
1 PM
Note
(I wish this were true. I drove all over the place today!)
Wednesday Apr 16, 2014 #
5 PM
Running hills (Road & Trail) 1:31:57 [3] 13.78 km (6:40 / km) +252m 6:07 / km
slept:7.75 shoes: Salomon XR Crossmax - Blue 2nd
Still too much snow and ice on our trails so I jumped at the opportunity to tour Browner's snow-free neighbourhood in west Toronto, including some trails in High Park. It was a beautiful evening, marred only slightly by all the hills Browner led me up. Great fun and conversation - such a nice change to run on a dry surface. Well, mostly dry. Browner made sure we got our shoes muddy so I wouldn't think city folks are wimps. We followed up with a World Rogaine Championship team meeting over pizza and invited STORM to join us. Fun evening - thanks! :)
6 PM
Note
There's a lot of information about running and stride length. Lately I've been speculating that I have an issue with stride width. Specifically, I think I can feel a "narrow" landing on my bad foot, which increases forces on the outside of the foot. Just learned this really is a thing!
http://www.irunfar.com/2013/03/going-wide-the-role...
http://www.irunfar.com/2013/03/going-wide-the-role...
Tuesday Apr 15, 2014 #
Note
slept:4.5
In a volunteer role over the past couple of years, I've been drawn repeatedly into e-mail discussions about whether a particular event might be suitable for a championship. I really don't think so. It's a great event, already highly successful, and I don't believe organizers would be willing to substantially alter their unique event format to meet championship requirements. It would be asking so much of these volunteers that it would be almost embarrassing to ask. However, one enthusiastic committee member (who has never done the event) has repeatedly rejected my arguments.
Tonight, in an effort to educate me further and open my mind, he unknowingly directed me to my own Attackpoint report from the event and suggested that I read it and look at the photos (the ones I took). It's nice that he enjoyed it. And it was kind of fun answering that e-mail. :)
Tonight, in an effort to educate me further and open my mind, he unknowingly directed me to my own Attackpoint report from the event and suggested that I read it and look at the photos (the ones I took). It's nice that he enjoyed it. And it was kind of fun answering that e-mail. :)
3 PM
XC Skiing - Classic (Ungroomed) 37:00
It had to be done.
Snow was swirling down when I awoke and had been falling for hours.
Our driveway wasn't muddy anymore.
I pulled my rock classic skis out of storage and did a short loop around Palgrave West. The snow was sticky in places but it was better than I'd expected. Definitely the best ski I've ever had from home on April 15 - the 27th day of "spring". Poor Harps.
In many places, I could see our old ski tracks but because they had been compressed snow that consolidated in the warm weather, they lurked under the new snow as raised "railroad tracks" made of rock-hard ice. I had to ski beside them.
The high winds over the past week have caused a lot of damage at a time when we were just thinking we could get out to finish cleaning up from the Christmas ice storm. In case anyone wonders why we stay out of the woods when the wind is high, here is 'Bent's commuting trail about 25 meters from our property line; this happened on Thursday. If you squint, you might be able to see my ski pole leaning against the vertical white branch for scale. This tree was alive, and its trunk was about 40 cm in diameter where it snapped. We don't have the tools to fix this so the trail will have to be moved.
I had plans to do more today but I'm feeling mentally and physically fried from poor sleep over the past couple of weeks, including yesterday's late night return from the Passover Seder where coffee kept me awake for the drive and then just kept me awake. Coffee after 10 a.m. is rare but most nights I just don't sleep well anyway. I'm hoping to revive later and do some physio but I'm not counting on it.
Snow was swirling down when I awoke and had been falling for hours.
Our driveway wasn't muddy anymore.
I pulled my rock classic skis out of storage and did a short loop around Palgrave West. The snow was sticky in places but it was better than I'd expected. Definitely the best ski I've ever had from home on April 15 - the 27th day of "spring". Poor Harps.
In many places, I could see our old ski tracks but because they had been compressed snow that consolidated in the warm weather, they lurked under the new snow as raised "railroad tracks" made of rock-hard ice. I had to ski beside them.
The high winds over the past week have caused a lot of damage at a time when we were just thinking we could get out to finish cleaning up from the Christmas ice storm. In case anyone wonders why we stay out of the woods when the wind is high, here is 'Bent's commuting trail about 25 meters from our property line; this happened on Thursday. If you squint, you might be able to see my ski pole leaning against the vertical white branch for scale. This tree was alive, and its trunk was about 40 cm in diameter where it snapped. We don't have the tools to fix this so the trail will have to be moved.
I had plans to do more today but I'm feeling mentally and physically fried from poor sleep over the past couple of weeks, including yesterday's late night return from the Passover Seder where coffee kept me awake for the drive and then just kept me awake. Coffee after 10 a.m. is rare but most nights I just don't sleep well anyway. I'm hoping to revive later and do some physio but I'm not counting on it.
Monday Apr 14, 2014 #
Running (Dirt Roads) 32:37 5.32 km (6:08 / km) +84m 5:41 / km
slept:6.25 shoes: Salomon XR Crossmax - Blue 2nd
My heel felt mostly fixed so I tested it with a short run on dirt roads and focused on landing lightly. Now that our driveway is almost ice-free, I celebrated with some ABC drills beforehand. We have some new toys (agility ladder and slackline) to set up outside when spring arrives for real.
Speaking of which, today's forecast (Day 26 of "spring") kicked off with 20C, sunshine and gusty winds, with periods of rain moving in before noon. By midnight, there will be ice pellets, freezing rain and up to 4 cm of snow that is expected to finish mid-morning tomorrow. Overnight low is -4C.
So obviously I needed to run in the morning. It was wonderful - T-shirt, shorts, such a feeling of freedom after all the layers of winter. "This is excellent. I'm going to turn on some tunes. Hmm, I don't have my phone. That's strange - I *always* have my phone. I always put it in my jacket pocket with my house key. Oh right..." At the same moment I realized I was locked out, the torrential rain hit. Combined with the gusty wind, that was chilly! I had to stop my GPS once to go chasing my hat along a roadside ditch. Even a short run can be an adventure.
Luckily, I found our secret house key. The alternative was to run an extra 12K to and from 'Bent's office - taking the long way since it would be too dangerous in the forest today. The other good news was that my heel felt fine. I don't think it likes my deteriorating running form as I get tired. I can keep training to increase the amount of running I can do without getting fatigued but I will still get fatigued eventually so my heel had better just smarten up.
Speaking of which, today's forecast (Day 26 of "spring") kicked off with 20C, sunshine and gusty winds, with periods of rain moving in before noon. By midnight, there will be ice pellets, freezing rain and up to 4 cm of snow that is expected to finish mid-morning tomorrow. Overnight low is -4C.
So obviously I needed to run in the morning. It was wonderful - T-shirt, shorts, such a feeling of freedom after all the layers of winter. "This is excellent. I'm going to turn on some tunes. Hmm, I don't have my phone. That's strange - I *always* have my phone. I always put it in my jacket pocket with my house key. Oh right..." At the same moment I realized I was locked out, the torrential rain hit. Combined with the gusty wind, that was chilly! I had to stop my GPS once to go chasing my hat along a roadside ditch. Even a short run can be an adventure.
Luckily, I found our secret house key. The alternative was to run an extra 12K to and from 'Bent's office - taking the long way since it would be too dangerous in the forest today. The other good news was that my heel felt fine. I don't think it likes my deteriorating running form as I get tired. I can keep training to increase the amount of running I can do without getting fatigued but I will still get fatigued eventually so my heel had better just smarten up.
Strength & Mobility (Running-specific) 50:00
Weight training workout #2 from Strength Training for Runners p. 100, with a few extras.
Note
To my Jewish husband, in-laws and friends: Chag Sameach. Enjoy your matzah; it's a mitzvah! :)
Sunday Apr 13, 2014 #
Note
How many of the 196 countries in the world can you name in 12 minutes?
http://www.jetpunk.com/quizzes/how-many-countries-...
My knowledge of Africa is pathetic. PeggyD should ace this!
http://www.jetpunk.com/quizzes/how-many-countries-...
My knowledge of Africa is pathetic. PeggyD should ace this!
4 PM
Road Biking (Trainer) 1:25:00
slept:8.0
My heel was much improved but not completely pain-free so I decided to give it another day before running and rode the trainer instead. Today's indoor DVD adventure was RIDES: Assault on Bear Mountain in honour of all the orienteers who raced in Harriman Park this weekend. I convinced 'Bent to join me, which he did half-heartedly since he's not a fan of trainer or treadmill workouts. He ended up doing most of the ride but took it easier since today was a recovery day for him. Meanwhile, sweat was flying off me in all directions - very classy. Nice to have 'Bent's company except when he started a conversation at the bottom of the final "climb" up Bear Mountain!
Cadence 77 (lots of climbing)
Ave Watts 172, Max 287
Speed 26.6 kph
Cadence 77 (lots of climbing)
Ave Watts 172, Max 287
Speed 26.6 kph
5 PM
Strength & Mobility (Physio logged @50%) 10:00 [1]
Saturday Apr 12, 2014 #
3 PM
Power Yoga 25:00 [1]
slept:4.75
Not happy to have a heel twinge so I scrapped today's planned recovery run and just did yoga instead. I was also kinda sleepy since 'Bent got up early to meet his brother's 6 a.m. flight and bring him back here for part of his 8-hour stopover enroute from Santiago, Chile to Yellowknife. We had a nice hike with him and the pooches. The trails in Palgrave West were pretty nasty - mostly ice or breakable ice over soft snow. There were some bare sections to remind us that soon we'll be more worried about poison ivy than post holes!
4 PM
Strength & Mobility (Physio logged @50%) 25:00 [1]
Friday Apr 11, 2014 #
11 AM
Running (Trail) 3:14:37 [3] 25.44 km (7:39 / km) +576m 6:52 / km
slept:6.0 shoes: Salomon SpeedCross Black&Pink
If spring won't come to us, we will go to spring! BGY, 'Bent and I took a road trip to Ancaster to run the Sulphur Springs trails. We were all grinning ear to ear. Actual bare trail! Traction! No post holing! Shorts! Shirtless BGY! Sure, there was a fair bit of mud and the occasional patch of ice but trail conditions were amazingly good. Such a treat. I wish I could go there again tomorrow. :)
Photo by BGY
The boys ran at their own pace but we met each other five times as we took wrong turns trying to follow the race course map on our 1st lap, then did a shortened 2nd lap. I've been in the Dundas Valley so often that people might think I would know it well but I've almost always been focused on an orienteering map or following a local runner or watching course markers in a trail race. There were a bunch of stops off the clock to check my printed cartoon race course map against signs. I messed up a little, as did the boys, but it didn't really matter.
We found a big patch of snow in the shade south of the trail on the G. Donald Loop near the HCA works building. It should be perfect for Trav to make snow angels during his birthday run on Sunday.
Then Domestique... sigh. Now that we don't have The Shed in our neighbourhood anymore, this was bittersweet - but yummy.
Photo by BGY
The boys ran at their own pace but we met each other five times as we took wrong turns trying to follow the race course map on our 1st lap, then did a shortened 2nd lap. I've been in the Dundas Valley so often that people might think I would know it well but I've almost always been focused on an orienteering map or following a local runner or watching course markers in a trail race. There were a bunch of stops off the clock to check my printed cartoon race course map against signs. I messed up a little, as did the boys, but it didn't really matter.
We found a big patch of snow in the shade south of the trail on the G. Donald Loop near the HCA works building. It should be perfect for Trav to make snow angels during his birthday run on Sunday.
Then Domestique... sigh. Now that we don't have The Shed in our neighbourhood anymore, this was bittersweet - but yummy.
Thursday Apr 10, 2014 #
Note
slept:6.0
Throwback Thursday - August 2003. Sea kayaking on beautiful Georgian Bay and showing off my unique sense of fashion. I was backcountry camping with 'Bent, Mr. and Mrs. TheMinister, Gorgeous and Knobless.
Wednesday Apr 9, 2014 #
12 PM
Running (Dirt Roads) 1:00:31 10.02 km (6:02 / km) +145m 5:38 / km
slept:8.0 shoes: Salomon Fellraiser Purple
Bluebird day but the trails are still a messy mix of snow, slush and ice so I ran on rolling dirt roads again. It was my first time wearing shorts outside in 2014 - a decision I genuinely regretted for the first 5 minutes. Brrr!
Today's focus was to try not to hit the ground so hard. I know I land more heavily than good runners do, and I'm sure this has contributed to injury so I need to fix this. However, I haven't received a lot of concrete advice over the years. People just say, "Land more softly", as if I should simply *know* how to get around the laws of physics. So please, I'd appreciate any advice on how to work on this.
In the meantime, I experimented with some different things today - posture, stride length, cadence, legs, arms... An unintended side effect was a quick, consistent pace by my standards.
Today's focus was to try not to hit the ground so hard. I know I land more heavily than good runners do, and I'm sure this has contributed to injury so I need to fix this. However, I haven't received a lot of concrete advice over the years. People just say, "Land more softly", as if I should simply *know* how to get around the laws of physics. So please, I'd appreciate any advice on how to work on this.
In the meantime, I experimented with some different things today - posture, stride length, cadence, legs, arms... An unintended side effect was a quick, consistent pace by my standards.
1 PM
Strength & Mobility (Running-specific) 1:00:00 [2]
While listening to an interview with Karl Meltzer on Trail Runner Nation.
Tuesday Apr 8, 2014 #
Strength & Mobility (Physio logged @50%) 20:00 [1]
slept:5.5
I'm not quite normal yet but Dr. Bell "doesn't see anything that should prevent" me from running long distances, as long as I keep up the strength and mobility work. Crack open the champagne!!
Monday Apr 7, 2014 #
Power Yoga 23:00 [1]
slept:7.0
Rodney Yee Power Yoga for Flexibility
Strength & Mobility (Physio logged @50%) 25:00 [1]
7 PM
Note
The people who think April 26 is too soon for me to try a 50K trail race may be proven correct by default. WandAR heard from runners who attempted to do the Pick Your Poison loop at Horseshoe Valley yesterday. There's still so much snow that it took them 2.5 hours to go 9.5 km, and they did some waist deep post holing. The race course comes down a ski hill where the snow was well-packed and groomed all winter, and apparently skis would still be a really good idea. Considering how long it's taking for the snow to melt around here, and in light of the relatively cool 14-day forecast, it could still be a real slog 19 days from now. So... given my reasons for wanting to do PYP, it may not be the type of training session I'd wanted. I'm sure it'll still be a great race and a worthwhile challenge but it may not be right for me. I always said I had to be willing to bail, which may mean a DNS in this case!
Sunday Apr 6, 2014 #
1 PM
Running (Mostly Country Road) 3:40:39 [3] 31.02 km (7:07 / km) +443m 6:38 / km
slept:7.5 shoes: Speedcross 3 Climashield - pur
I've had enough of running on soft snow, glare ice and (most of all) breakable ice crust with surprise post holes. My gimpy foot needs to be trained to run on uneven ground but I don't want to train it with the sudden hyperextensions and surprise ankle rolls that happen all too often in these conditions.
So I did a long run on dirt roads, muddy shoulders of paved roads, and a little pavement with about 2 km on snowy trails and closed roads. The weather couldn't have been nicer - first time this spring with a running shirt and capris. Shorts would have been OK too.
It was a destination run to see the new Bolton bypass being built through the conservation land around Duffy's Lane and the Humber Valley Heritage Trail. I've been avoiding it because I knew it would be sad to see the devastation. I didn't end up staying very long since I'd gone past several huge signs at a gate that made it very clear the public wasn't permitted to go in, and a dark car pulled up to the gate within 2 minutes of my arrival. I turned to head out and the car left too. Probably just a coincidence.
Time to start keeping chocolate milk in the fridge again. Yes, I know sugar is the new smoking. According to articles I've read recently, protein, alcohol and sitting are also the new smoking so I give up! I'll just limit myself to moderate levels of my favourite vices.
So I did a long run on dirt roads, muddy shoulders of paved roads, and a little pavement with about 2 km on snowy trails and closed roads. The weather couldn't have been nicer - first time this spring with a running shirt and capris. Shorts would have been OK too.
It was a destination run to see the new Bolton bypass being built through the conservation land around Duffy's Lane and the Humber Valley Heritage Trail. I've been avoiding it because I knew it would be sad to see the devastation. I didn't end up staying very long since I'd gone past several huge signs at a gate that made it very clear the public wasn't permitted to go in, and a dark car pulled up to the gate within 2 minutes of my arrival. I turned to head out and the car left too. Probably just a coincidence.
Time to start keeping chocolate milk in the fridge again. Yes, I know sugar is the new smoking. According to articles I've read recently, protein, alcohol and sitting are also the new smoking so I give up! I'll just limit myself to moderate levels of my favourite vices.
Saturday Apr 5, 2014 #
Note
slept:6.75 (rest day)
Snowy, blowy and the slush has frozen back into ice!
In case you were worried, check out the Sweat Science response to this week's "Too Much Running Tied to Shorter Lifespan" media story. (Warning: long but interesting if you like exercise science and appreciate statistics.) In short, the current evidence suggests that most of us may as well keep doing what we do, while keeping an eye out for future research in this area.
http://www.runnersworld.com/health/will-running-to...
In case you were worried, check out the Sweat Science response to this week's "Too Much Running Tied to Shorter Lifespan" media story. (Warning: long but interesting if you like exercise science and appreciate statistics.) In short, the current evidence suggests that most of us may as well keep doing what we do, while keeping an eye out for future research in this area.
http://www.runnersworld.com/health/will-running-to...
Friday Apr 4, 2014 #
10 AM
Note
I've started posting some old photos on Facebook on "Throwback Thursday" - also known as #tbt but I always spell it out so my Mom knows what I'm talking about. I have tens of thousands of old photos and slides gathering dust or languishing on back-up drives, and I'm hoping #tbt will motivate me to organize them and digitize the best non-digital images.
Since Atttackpoint is my primary social media site and not everyone hangs out in both worlds, I thought I'd start sharing them here too. Apologies to those who have already seen them. Here are my first 4 Thursday photos with the captions.
This has been an amazing winter for cross-country skiing and snowshoeing! In 2001, Richard Ehrlich and I were skiing at Lake Kukagami near Sudbury.
Sept. 2002: First adventure race for team Tree Huggers. We didn't know then how much fun, work, travel, craziness and outdoor gear this sport would bring into our lives, nor did we realize how many wonderful people would touch our lives in the coming years as we got more involved in the adventure sports community. Sure glad we decided to do that race! (L-> R TheMinister, Bash, 'Bent)
Moab's Slickrock Trail. First week of spring 2012, exploring red rock country with Harps, Amy, Shortstack and 'Bent.
Killarney canoe trip, July 2006. Tobler (green collar) was almost 10 years old; she is gone now and we miss her very much. Our puppy Mocha (red collar) is 11 now and still full of energy. The dogs loved swimming, eating blueberries, riding in a canoe and sleeping in a tent as much as we did - maybe even more. By the way, those are bear bells hanging on their collars. We figured it was only fair to give the bears a chance to get away. ;)
Since Atttackpoint is my primary social media site and not everyone hangs out in both worlds, I thought I'd start sharing them here too. Apologies to those who have already seen them. Here are my first 4 Thursday photos with the captions.
This has been an amazing winter for cross-country skiing and snowshoeing! In 2001, Richard Ehrlich and I were skiing at Lake Kukagami near Sudbury.
Sept. 2002: First adventure race for team Tree Huggers. We didn't know then how much fun, work, travel, craziness and outdoor gear this sport would bring into our lives, nor did we realize how many wonderful people would touch our lives in the coming years as we got more involved in the adventure sports community. Sure glad we decided to do that race! (L-> R TheMinister, Bash, 'Bent)
Moab's Slickrock Trail. First week of spring 2012, exploring red rock country with Harps, Amy, Shortstack and 'Bent.
Killarney canoe trip, July 2006. Tobler (green collar) was almost 10 years old; she is gone now and we miss her very much. Our puppy Mocha (red collar) is 11 now and still full of energy. The dogs loved swimming, eating blueberries, riding in a canoe and sleeping in a tent as much as we did - maybe even more. By the way, those are bear bells hanging on their collars. We figured it was only fair to give the bears a chance to get away. ;)
3 PM
Road Biking (Trainer) 35:00
slept:7.0
Heavy rain falling on snow, ice and mud... The trainer looked pretty good today. Eight 2-minute intervals increasing by 10 watts each time with 1-minute rest, plus warm-up/cooldown. Podcast was a Broadcasting Canada interview with Jian Ghomeshi as the interviewee. I've been enjoying this series of interviews with well-known Canadian broadcasters on the other side of the microphone.
4 PM
Strength & Mobility 1:00:00
Running-specific strength. Inspired by Carbon's log entry, I asked 'Bent to get a 10 lb medicine ball to add an extra twist (often a literal one) to some of the exercises.
Thursday Apr 3, 2014 #
12 PM
XC Skiing - Classic (Crust Cruising) 30:00
slept:5.5
15th day of spring, 3rd day of April, last ski of the year? It was too icy to ski down the hill from our place to F&M's trail so I carried my skis down and did some crust cruising around their property. The trails were treacherous but the fields and open woods were surprisingly fun. There were a few surprise post holes, even on skis. Based on the dogs' footprints from yesterday, the snow is still more than 30 cm deep in the meadows. Looks like we're not going to be mountain biking around here in April. I hope the poison ivy and ticks are getting suffocated down there!
1 PM
Running (Trail and Country road) 1:24:20 [3] 10.52 km (8:01 / km) +306m 7:00 / km
shoes: Salomon Snowcross
Today's plan was 6 repeats of the Grange Hill but I abandoned that idea after the first one. The unmaintained portion of the road was snowy with variable texture and uneven footing and occasional patches of thick, breakable ice that hurt my feet through my shoes. Nothing to do with the injury, although unpredictable footing isn't great for it; the problem was just sharp things poking my feet at odd angles. I'd be crazy to go through that section 12 times, although I did do two repeats (4 times through that section) so apparently I'm a little nuts.
I ran the rough lane to the quarry and went up to the Bruce Trail entrance on Creditview. The trails were snowy with bad footing too so I called it a day and went browsing at Caledon Hills Cycling instead. New cycling shoes are in my future but their new stock is still coming in.
The running wasn't great today but the podcasts were:
- TA1 interview with Nathan Fa'avae. (I think Randy just interviewed me to get practised up for this one! ;) ) Amongst other things, Nathan told the behind-the-scenes version of the story of their withdrawal from the Costa Rica world champs. It's a decision he now regrets. He said he's too busy with his 3 kids to pursue a structured training program; he just gets out when he can. Seems to be working for him. He said he'll race through 2015, then he'll probably retire. He's working on an autobiography.
- Trail Runner Nation interview with Gordy Ainsleigh, who has some interesting stories and ideas. I'm not sure about his idea of curing cancer with diet and supplements but he had some intriguing thoughts about running. He thinks it's possible to win Western States 100 on 3 runs/week if the quality of mid-week runs is high enough. He was known as a strong downhill runner and now thinks it was a mistake to do that, given the damage his body has sustained. He's a longtime ultrarunner, finisher of WS100 more than 20 times, and also a chiropractor. He says the guys he knew who ran 6 times a week 30 years ago are no longer running, whereas some people who ran less often are still going.
http://gordonainsleigh.com
I ran the rough lane to the quarry and went up to the Bruce Trail entrance on Creditview. The trails were snowy with bad footing too so I called it a day and went browsing at Caledon Hills Cycling instead. New cycling shoes are in my future but their new stock is still coming in.
The running wasn't great today but the podcasts were:
- TA1 interview with Nathan Fa'avae. (I think Randy just interviewed me to get practised up for this one! ;) ) Amongst other things, Nathan told the behind-the-scenes version of the story of their withdrawal from the Costa Rica world champs. It's a decision he now regrets. He said he's too busy with his 3 kids to pursue a structured training program; he just gets out when he can. Seems to be working for him. He said he'll race through 2015, then he'll probably retire. He's working on an autobiography.
- Trail Runner Nation interview with Gordy Ainsleigh, who has some interesting stories and ideas. I'm not sure about his idea of curing cancer with diet and supplements but he had some intriguing thoughts about running. He thinks it's possible to win Western States 100 on 3 runs/week if the quality of mid-week runs is high enough. He was known as a strong downhill runner and now thinks it was a mistake to do that, given the damage his body has sustained. He's a longtime ultrarunner, finisher of WS100 more than 20 times, and also a chiropractor. He says the guys he knew who ran 6 times a week 30 years ago are no longer running, whereas some people who ran less often are still going.
http://gordonainsleigh.com
Wednesday Apr 2, 2014 #
12 PM
Snowshoeing 20:00 [1]
slept:5.75
Just had to do this because it was possible to go snowshoeing on a sunny April day! It wasn't hard to find deep snow but it was so wet and soft that the snowshoes didn't really help. I took BazingaDog on leash, and BulletDog followed. BazingaDog is 85 lb of pure muscle, and it's tough for me to control him so I don't take him for walks very often. If only he understood how good life would be if he could be trusted off leash!
5 PM
Road Biking (Trainer) 30:00
Seven 2-minute intervals increasing by 10 watts each time with 1 minute rest, plus warm-up/cooldown. Ave. 157W, 79 cadence.
Paddling (Kayak Erg) 30:00 [3]
6 PM
Strength & Mobility (Upper body) 5:00 [2]
Quick, impromptu post-paddle session - push-ups, tricep dips, bent-over rows and free weights. Focus, as always, was bicep curls. (Just checking to see if Urthbuoy reads the fine print.)
Tuesday Apr 1, 2014 #
12 PM
Running (Snowy Trail) 1:39:11 [3] 13.36 km (7:25 / km) +198m 6:55 / km
slept:8.5 shoes: Salomon Snowcross
For some reason, my brain let me sleep through the night - yahoo! That made it easy to enjoy a beautiful midday run on this sunny April Fool's Day. No joke - here's what it looks like on Day 13 of Spring at our place.
I mostly ran snowy trails, linking a few sections on slushy or muddy roads. Palgrave East was pretty good for running - mostly soft, dense snow where my feet dug in 5-8 cm. There were enough big patches of ice to make me grateful for my spikes and only a few post holing sections.
I ran into the village to check the rail trail for FB. It gets lots of use close to town so I ran from Hwy 50 to Duffy's Lane. I'm afraid it's going to be a little while longer until FB can bike to work. The snow isn't too deep there - maybe 20 cm on average - so it shouldn't take too many warm days before it melts. Don't put your trainer away yet!
I mostly ran snowy trails, linking a few sections on slushy or muddy roads. Palgrave East was pretty good for running - mostly soft, dense snow where my feet dug in 5-8 cm. There were enough big patches of ice to make me grateful for my spikes and only a few post holing sections.
I ran into the village to check the rail trail for FB. It gets lots of use close to town so I ran from Hwy 50 to Duffy's Lane. I'm afraid it's going to be a little while longer until FB can bike to work. The snow isn't too deep there - maybe 20 cm on average - so it shouldn't take too many warm days before it melts. Don't put your trainer away yet!
6 PM
Strength & Mobility (Physio logged @50%) 10:00 [1]
7 PM
Note
Boundless Episode 1 was pretty exciting and made me think about UTMB. I won't say more since I know lots of people haven't seen it yet!
On the subject of TV, I'm going to indulge in a proud big sister moment. Brother Dave got a shout out in today's Globe for his work on the Juno Awards telecast.
http://www.theglobeandmail.com/arts/music/i-perfor...
His favourite part of the job was working with Tegan and Sara, who went home with 3 Junos, including Group of the Year and Single of the Year.
On the subject of TV, I'm going to indulge in a proud big sister moment. Brother Dave got a shout out in today's Globe for his work on the Juno Awards telecast.
http://www.theglobeandmail.com/arts/music/i-perfor...
His favourite part of the job was working with Tegan and Sara, who went home with 3 Junos, including Group of the Year and Single of the Year.