Training Log Archive: BashIn the 30 days ending Apr 30, 2018:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||
Monday Apr 30, 2018 #
Note
slept:7.0
Sunday Apr 29, 2018 #
9 AM
Orienteering race (Hiking) 4:19:54 [2] 20.56 km (12:39 / km) +512m 11:15 / km
slept:6.0 (injured) shoes: Salomon SpikeCross - black
Browner and Dee kindly agreed to hike Raid The Rib with me since my injured neck isn't ready for running yet. It made for a relaxing "race" since we immediately decided to drop an entire map (East Map) on the 5-hr rogaine-style course (with many twists) that had only four mandatory CPs with zero value. We ended up hiking to all the rest of the controls and finished 40 minutes early. The fastest teams took 26-28 minutes to run to/from the east map so I think we made the right call.
With maps at 1:7500 and 1:5000, everything came up quickly. Navigation always goes well at a hiking pace, and our team had three experienced navigators so there were just a couple of minor bobbles. (Missing so much sleep this week hasn't helped my brain.)
After a snowy drive and a grey start, the weather became spectacular! It was the first day of real spring for me with early wildflowers and the smell of wild leeks in the air. None of us had been in this area before so it was fun just to see the terrain. There was plenty of variety in the navigation challenges along the course so it was always interesting.
The Armoury Pub at Niagara College was a great host site with a BBQ and beer from their brewery. It was nice to see some friends although my neck was so sore that I wasn't exactly a social butterfly.
Goose, 'Bent and I went to the Salomon/Arc'Teryx Outlet Store across the road afterward. I got shoes but couldn't face the thought of trying on clothes with my gimpy neck. (That doesn't happen very often in a Salomon Store.)
Fun day! Thanks to everyone who worked so hard to put on this event.
With maps at 1:7500 and 1:5000, everything came up quickly. Navigation always goes well at a hiking pace, and our team had three experienced navigators so there were just a couple of minor bobbles. (Missing so much sleep this week hasn't helped my brain.)
After a snowy drive and a grey start, the weather became spectacular! It was the first day of real spring for me with early wildflowers and the smell of wild leeks in the air. None of us had been in this area before so it was fun just to see the terrain. There was plenty of variety in the navigation challenges along the course so it was always interesting.
The Armoury Pub at Niagara College was a great host site with a BBQ and beer from their brewery. It was nice to see some friends although my neck was so sore that I wasn't exactly a social butterfly.
Goose, 'Bent and I went to the Salomon/Arc'Teryx Outlet Store across the road afterward. I got shoes but couldn't face the thought of trying on clothes with my gimpy neck. (That doesn't happen very often in a Salomon Store.)
Fun day! Thanks to everyone who worked so hard to put on this event.
6 PM
Note
Side Note: I'll write organizers after things have settled down but based on a few conversations and years of observation on the race course, I think it's time to retire the rule requiring all three teammates to hand-touch each control flag.
There will never be enough volunteers to enforce this rule and it takes so much extra effort that very few teams do it. The ones who do (like my team) take a significant time penalty over a long race compared to the majority who do not, so the rule actually reduces fairness rather than increasing it. Many racers over the years have told me they started a Raid intending to follow the rule, then abandoned it when they realized their nearest competitors were not doing it.
There are also safety issues when so many racers squeeze into loose, rocky pits or re-entrants at the same time. I was a proponent of the rule when it first came in but it's time to change it to something most racers would be willing to do. Maybe all three teammates should be required to see the flag and get within 5 meters of the control.
There will never be enough volunteers to enforce this rule and it takes so much extra effort that very few teams do it. The ones who do (like my team) take a significant time penalty over a long race compared to the majority who do not, so the rule actually reduces fairness rather than increasing it. Many racers over the years have told me they started a Raid intending to follow the rule, then abandoned it when they realized their nearest competitors were not doing it.
There are also safety issues when so many racers squeeze into loose, rocky pits or re-entrants at the same time. I was a proponent of the rule when it first came in but it's time to change it to something most racers would be willing to do. Maybe all three teammates should be required to see the flag and get within 5 meters of the control.
Saturday Apr 28, 2018 #
Note
Excited for our C3 clubmate, Bob Knuckey, who blew away the course record for men aged 70-74 at Ironman Texas today with a time of 11:20. Next stop, Kona. :)
8 AM
Note
slept:6.75
Yes!!! Dr. Thumbs-of-Death made some progress! I can now see to my right and left although I can only turn my eyes for the last few degrees, not my neck. And I can sleep on my right and left sides without pain! I can't roll over without first waking up and moving to a sitting position while lifting my head with both hands. So it was still on-again, off-again sleep but it actually feels like I got a night of sleep for the first time since Sunday. If/when I recover, I will treat my neck sooooo well.
Friday Apr 27, 2018 #
Note
slept:5.0
Another crappy night of broken sleep. Dr. Thumbs-of-Death suggested that I see him two days in a row, which he has never done for any injury. Today's treatment was somewhat less excruciating and I can turn my head a little farther now. It would be fantastic if I'm able to sleep; that has been worse than the pain.
Thursday Apr 26, 2018 #
Note
slept:4.5
I took my sore neck to Dr. Thumbs-of-Death this morning. I take pride in never saying "Uncle" during his painful treatments but it is so different when the extreme pain is right beside my brain. I would trade this for my past shoulder or ankle injuries any day. I whimpered like a little puppy but tried to hang in there for most of it since I was paying for the pain. He partially agrees with the physician I saw yesterday but is not a fan of muscle relaxants since he says the muscles will fight back. I didn't notice much difference with the muscle relaxant last night. It was still really hard to sleep.
6 PM
Orienteering 37:20 [1] 3.0 km (12:26 / km) +24m 11:57 / km
(injured) shoes: Salomon XR Crossmax CS pink/gr
Dontgetlost X-League at Oakville Park. I was there because of the Orienteering Ontario AGM after the meet but it was also a test to see whether it will be feasible to walk Raid The Rib with Browner and Dee on Sunday. I can't turn my head very far to look for flags but it didn't hurt too much just to walk, even when I was bushwhacking. I think it may be painful if I'm climbing rocks or sliding down a muddy slope - and I'm sure both those things will happen. But it seems OK to give it a shot. I can't imagine riding a bike for awhile but I sure hope I can hike.
Wednesday Apr 25, 2018 #
Note
slept:7.75
Neck is crazy painful. I went to bed early and managed to get enough total sleep even though I was sometimes awake for more than an hour, wandering around the house. This afternoon I made a snap decision to go to a walk-in clinic in Orangeville where the doc saw me within 10 minutes - nice. Even though my inner ear hurts too, he thinks it’s an inflamed muscle, which I guess is the best option. I’m supposed to keep trying to turn my head in different directions until the pain starts, and he gave me a muscle relaxant to help me sleep. It wasn’t a roaring success but probably made some difference.
He says it’ll be 4-6 weeks, which means I’ll likely be changing some race plans. Tonight I went before the start of our final boot camp to say goodbye to our fun class and instructor but I couldn’t stay because it’s excruciating when my neck is not aligned directly above my spine.
On a happier note, I volunteered once again as a “map orienter and explainer” for the youngest kids at today’s Hamilton Adventure Running Schools Challenge. With more than 1,000 participants, I think it’s the largest orienteering meet in North America and it’s been held annually for 43 years.
When I was explaining to one team how to orient their maps, they looked at each other, nodded and said, “Oh, it’s the same as Minecraft.” I have no idea what Minecraft looks like but I wonder if we can use that to help teach kids.
He says it’ll be 4-6 weeks, which means I’ll likely be changing some race plans. Tonight I went before the start of our final boot camp to say goodbye to our fun class and instructor but I couldn’t stay because it’s excruciating when my neck is not aligned directly above my spine.
On a happier note, I volunteered once again as a “map orienter and explainer” for the youngest kids at today’s Hamilton Adventure Running Schools Challenge. With more than 1,000 participants, I think it’s the largest orienteering meet in North America and it’s been held annually for 43 years.
When I was explaining to one team how to orient their maps, they looked at each other, nodded and said, “Oh, it’s the same as Minecraft.” I have no idea what Minecraft looks like but I wonder if we can use that to help teach kids.
Tuesday Apr 24, 2018 #
Note
slept:5.0
OW. I somehow managed to strain my neck over the weekend and it has ramped up to “ridiculously painful”. Sleeping didn’t go well last night. I function fairly well as long as I don’t need to turn my head too far.
Monday Apr 23, 2018 #
Note
slept:9.0
Sunday Apr 22, 2018 #
11 AM
Snowshoeing hills 56:02 [2] 3.43 km (16:20 / km) +243m 12:03 / km
slept:6.5 shoes: Salomon XA Pro GTX - Black
As a substitute for a run, I thought 'Bent, BazingaDog, AdventureDog and I could go out in the sunshine as a family for a few snowshoe repeats of Blue Mountain near the Orchard Chair.
Conditions couldn't have been more perfect for our expedition but mistakes were made and B-Dog escaped from 'Bent and bounded up a steep ski run out of sight, ignoring all entreaties to turn around. The next few minutes went the way these things always go - stress building as he didn't reappear and my imagination running wild. If he kept running, it wouldn't take him long to find a road or an active ski run. There was no way either of us could chase him up Blue Mountain on snowshoes so we could only stay on our route and hope he showed up again.
A few minutes later, he appeared beside me, having climbed up from below. No idea where he was in between. He had a small cut on his right rear foot that left blood in the snow. It didn't seem to bother him but we cut our outing short when it kept bleeding.
Conditions couldn't have been more perfect for our expedition but mistakes were made and B-Dog escaped from 'Bent and bounded up a steep ski run out of sight, ignoring all entreaties to turn around. The next few minutes went the way these things always go - stress building as he didn't reappear and my imagination running wild. If he kept running, it wouldn't take him long to find a road or an active ski run. There was no way either of us could chase him up Blue Mountain on snowshoes so we could only stay on our route and hope he showed up again.
A few minutes later, he appeared beside me, having climbed up from below. No idea where he was in between. He had a small cut on his right rear foot that left blood in the snow. It didn't seem to bother him but we cut our outing short when it kept bleeding.
12 PM
Running (Trail & Road) 39:35 [3] 5.5 km (7:12 / km) +6m 7:10 / km
shoes: Salomon XA Pro GTX - Black
'Bent drove the dogs back to THABC and bandaged up BazingaDog. I ran back from Blue Mountain so I could salvage a bit more of the workout, which was originally supposed to be a long run.
Saturday Apr 21, 2018 #
9 AM
XC Skiing - Classic (Groomed Trail) 2:09:21 [3] 20.0 km (9.3 kph) +339m
slept:7.0
Goose and Coach LD joined us at THABC yesterday so we could all get to Highlands Nordic first thing in the morning to enjoy another last (maybe) ski of the season. Almost all trails were open and snow coverage was excellent - a few bumps and twigs but almost no bare patches. We're not used to skiing in strong April sunshine. It was magical!
AdventureDog stayed home with BazingaDog because dogs aren't allowed at Highlands. He took it well though; he is one cool dude.
AdventureDog stayed home with BazingaDog because dogs aren't allowed at Highlands. He took it well though; he is one cool dude.
12 PM
Snowshoeing 29:00 [2] 2.41 km (12:02 / km) +81m 10:18 / km
Tarno and Jacquie invited us to visit their spectacular new place near Highlands for lunch and a snowshoe with Koko the adorable viszla. Jacquie is an impressively speedy snowshoer. I tried to be all cool and pretend that I wasn't gasping for breath.
3 PM
Trekking (Snow) 40:00 [1] 3.04 km (13:11 / km) +21m 12:44 / km
Pooch hike through mashed potato snow.
6 PM
Note
Smugmug has acquired Flickr - wow!
Friday Apr 20, 2018 #
Note
slept:4.5
Thursday Apr 19, 2018 #
12 PM
Snowshoeing (Bushwhacking) 50:31 [2] 3.3 km (15:19 / km) +156m 12:23 / km
slept:7.0 shoes: Salomon XR Crossmax CS pink/gr
When winter arrives in April, you have to go with the flow. AdventureDog and I went for a nice, easy-but-hilly lunchtime snowshoe hike off-trail in Palgrave West.
Just to document this for future reference, here's what it looks like around our house. This is not soft, fluffy snow; it's a dense layer of ice pellets as heavy as concrete. I've heard of someone whose windshield cracked when a piece of this stuff slid off their car roof. In my case, it just knocked off the windshield wiper.
Just to document this for future reference, here's what it looks like around our house. This is not soft, fluffy snow; it's a dense layer of ice pellets as heavy as concrete. I've heard of someone whose windshield cracked when a piece of this stuff slid off their car roof. In my case, it just knocked off the windshield wiper.
7 PM
Strength & Mobility (Core) 20:00 [3]
Hard Core Live with Caron - 'Bent and I haven't been getting out to these classes this winter and we could sure use it.
8 PM
Power Yoga 52:00 [1]
C3 Yoga Class - surprisingly hard work. Well, not *that* surprising after all these years.
Wednesday Apr 18, 2018 #
4 PM
Running (Trail) 1:20:06 [3] 10.29 km (7:47 / km) +143m 7:17 / km
slept:6.75 shoes: Salomon Snowcross1 2nd pair
BazingaDog's training program has been working well; he is easier to control than he was even two months ago. I rarely used to risk injury by running with him but today he whimpered and gave me The Look. He remembered that I took him on the canicross harness when Coach LD and I ran in Collingwood, and he was a Very Good Boy that time.
So I had no excuse; I changed my plan and ran with him on the very snowy trails of Palgrave East. At times, running with Brody on harness felt like being on a treadmill that was going too fast - especially fun in spiked shoes with 10 cm of soft, mashed potato snow over an uneven base. At many other times, one of us - not to single anyone out - took an unscheduled break to sniff a tree or pee on a stump to mark territory.
We met Slowrunner and later we met Crash with her two pooches. The latter encounter was a little scary at first. B-Dog dashed off the trail after Sadie and it wouldn't have taken much for him to slam my face into a tree trunk with the short canicross line. But he didn't and it was great to catch up with Crash. In these soft conditions, it was never going to feel like real running so at least B-Dog and I had some bonding time.
So I had no excuse; I changed my plan and ran with him on the very snowy trails of Palgrave East. At times, running with Brody on harness felt like being on a treadmill that was going too fast - especially fun in spiked shoes with 10 cm of soft, mashed potato snow over an uneven base. At many other times, one of us - not to single anyone out - took an unscheduled break to sniff a tree or pee on a stump to mark territory.
We met Slowrunner and later we met Crash with her two pooches. The latter encounter was a little scary at first. B-Dog dashed off the trail after Sadie and it wouldn't have taken much for him to slam my face into a tree trunk with the short canicross line. But he didn't and it was great to catch up with Crash. In these soft conditions, it was never going to feel like real running so at least B-Dog and I had some bonding time.
6 PM
Strength & Mobility 1:00:00
shoes: Salomon Sense Pro - Blue
Kristy's Boot Camp - 2nd last one before the studio closes until the fall. :(
Tuesday Apr 17, 2018 #
Note
slept:7.75
Monday Apr 16, 2018 #
12 PM
XC Skiing - Classic 5:00 [2] 0.5 km (6.0 kph)
Ski fail! It snowed all morning, often heavily, so I thought a lunchtime ski would be in order. Nope! There was enough rain overnight to turn our beautiful white trails into wet concrete with occasional slush fields. The snow looked so good that I wasn’t prepared for my skis to slam to a halt as I started down the first hill. Oh well, we’ll always have yesterday...
5 PM
Strength & Mobility 1:02:00
slept:8.0
Physio, Foothab, running-specific stretches and leg strength
Sunday Apr 15, 2018 #
3 PM
XC Skiing - Classic (Ungroomed) 1:01:34 [3] 8.35 km (8.1 kph) +148m
slept:6.5
Inspired by Coach LD and 'Bent, I went for a fantastic ski around Palgrave West. We've had a lot of ice pellets that have formed a dense base layer with a thin top layer that feels like tiny ball bearings, which is the same way Coach LD described it. It's a very different feeling from skiing on fluffy snow and and it felt fast even when breaking trail. I tried a bit of skating on my waxless skis and it's clear that would have been an even better choice in these conditions. I got into some bushwhacking and scrambling because some big trees are down but that just added to the fun.
We're still waiting for the "historic ice storm" with our collections of filled water containers and charged portable batteries. The next few hours are supposed to be nasty but I think we've dodged the bullet with slightly colder temperatures that produced ice pellets instead of freezing rain. (Let's hope I haven't jinxed it now!)
We're still waiting for the "historic ice storm" with our collections of filled water containers and charged portable batteries. The next few hours are supposed to be nasty but I think we've dodged the bullet with slightly colder temperatures that produced ice pellets instead of freezing rain. (Let's hope I haven't jinxed it now!)
Saturday Apr 14, 2018 #
4 PM
Running (Treadmill) 1:18:00 [3] 10.5 km (7:26 / km)
slept:6.5 shoes: Salomon Sense Pro - Blue
Another iPad film festival on the treadmill. I don't believe treadmill distances; how could I run 1.5 km farther and climb 212 meters in the same time on muddy gravel yesterday?
Ice pellets were coming down hard most of the day but we still have electricity for now. Weather looks bad for tomorrow. We may have a loooong power outage coming up.
Ice pellets were coming down hard most of the day but we still have electricity for now. Weather looks bad for tomorrow. We may have a loooong power outage coming up.
Friday Apr 13, 2018 #
11 AM
Running (Country Road) 1:17:39 12.06 km (6:26 / km) +212m 5:55 / km
slept:7.25 shoes: Salomon Sense Ultra 2017
If the weekend forecast for ice and wind is accurate, there may be too many falling trees and branches to train outdoors. The forest trails are still mucky when the temperature rises above freezing so I just ran west on Finnerty and did a little out-and-back on Innis Lake Road at the far end. These are both dirt roads so they were a little slimy, soft and gravelly in places - the next best thing to a trail run.
For some reason, today I had the energy I lacked in Tuesday's run. I focused on proper arm movement and by my standards, it was a quick, aerobic run with a significant negative split so hopefully my endurance is building. I had a kilometre of ice pellets and a few kms of rain. The storm is moving in!
For some reason, today I had the energy I lacked in Tuesday's run. I focused on proper arm movement and by my standards, it was a quick, aerobic run with a significant negative split so hopefully my endurance is building. I had a kilometre of ice pellets and a few kms of rain. The storm is moving in!
Thursday Apr 12, 2018 #
Note
slept:6.75
We attended our first Holocaust Remembrance Day service tonight. Each year they invite a holocaust survivor to share their story, and we went to hear a family friend share her experiences of living away from her family starting at age 7. She was pretending to be Christian and needed to be careful to keep her stories straight, including faking a photograph of her "first communion". Amazing and heartbreaking.
Wednesday Apr 11, 2018 #
6 PM
Strength & Mobility 1:00:00
slept:7.0
TRX Boot Camp. So sad the PB Fitness Studio is closing April 30. They hope to reopen at a new, undetermined location but not until the fall.
Tuesday Apr 10, 2018 #
Note
"[Athlete of the Year nominee] Tim Grant competes in one of the most gruelling sports there is: Adventure Racing. But he brushes off the difficulty of the sport, saying taking part in 100-mile long races is a great way to start a vacation." (Knowing Tim, I doubt the conversation went *exactly* like that but it's true: he's combined some fun vacations with his racing.)
Congratulations on your nomination, Timato - an impressive honour and very well deserved!
http://www.570news.com/2018/04/10/nbas-jamal-murra...
Congratulations on your nomination, Timato - an impressive honour and very well deserved!
http://www.570news.com/2018/04/10/nbas-jamal-murra...
3 PM
Running (Trail & Country Road) 1:11:06 [3] 10.37 km (6:51 / km) +122m 6:29 / km
slept:6.75 shoes: Salomon Speedcross 3 Coral
I'd mapped out a 10K trail run in Palgrave East but I bailed to dirt roads after a few minutes in the woods. The trails were goopy mud with patches of ice and snow. The problem was the goopy mud; I could see that horses and bikes have been causing damage and even my footprints were going to be a problem. I ran half the distance on closed roads that were muddy and snowy too but not as easily damaged. It wasn't my most energetic day for some reason.
6 PM
Power Yoga 30:00 [1]
Mix & match of Caron's 10 Minutes 2 Zen videos focusing on stability and hips.
Monday Apr 9, 2018 #
Note
slept:7.0
Sunday Apr 8, 2018 #
9 AM
Running (Trail) 1:23:36 [2] 10.03 km (8:20 / km) +14m 8:17 / km
slept:6.0 shoes: Salomon Snowcross1 2nd pair
So nice to have Goose and Coach LD visit Tree Hugger ABC this weekend. Not only did they bring dinner and help us decorate the guest room, they went outside with us in the snowy weather.
Coach LD, BazingaDog and I did a flat circuit of trails and a little road in northwest Collingwood. It snowed a lot of the time and when we hit the boardwalk at Hen and Chickens Island, it was howling like we were in the Arctic. Wishing everyone a happy 20th day of "spring"!
Coach LD, BazingaDog and I did a flat circuit of trails and a little road in northwest Collingwood. It snowed a lot of the time and when we hit the boardwalk at Hen and Chickens Island, it was howling like we were in the Arctic. Wishing everyone a happy 20th day of "spring"!
11 AM
Strength & Mobility 30:00
Coach LD and I went to the fitness centre where I did some stretching and a few sets of weights.
Saturday Apr 7, 2018 #
9 AM
Running (Trail) 1:42:48 [3] 10.01 km (10:16 / km) +439m 8:26 / km
slept:7.0 shoes: Salomon Snowcross1 2nd pair
Fun, chatty run with Dee, Red and AdventureDog up Switchback and around trails at the top of Craigleith and into Loree Forest. Still rocking my Snowcross well into April!
2 PM
Trekking (Trail) 1:00:00 [1] 3.0 km (20:00 / km)
Snowy group hike around Loree Forest with 'Bent, Goose, Coach LD, Hermes, Bob, Hank, Hansel, Mrs. Hansel, the #FordFour, Jeff and Nate MacInnis, BazingaDog and AdventureDog. Fun to catch up with a bunch of friends and chat up some super cute kids.
Friday Apr 6, 2018 #
Note
slept:6.0
Thursday Apr 5, 2018 #
Note
slept:6.0
Wednesday Apr 4, 2018 #
4 PM
Running (Treadmill) 1:00:00 [3] 8.1 km (7:24 / km)
slept:7.0 shoes: Salomon Sense Pro - Blue
Grateful to Jamil Coury and Billy Yang, whose films have helped me get through a bunch of treadmill sessions. This time I added a short Brad Jennings film for variety and CanCon. I just ran a steady pace other than warm up and cool down; I didn't want to do intensity because that's what boot camp is all about. Suuuuuuper windy outside today (90+ kph gusts) so there's no way I was going in the woods!
6 PM
Strength & Mobility 1:00:00
TRX Boot Camp with Kristy. Only two of us braved tonight's winter weather to drive to the studio.
Tuesday Apr 3, 2018 #
Note
slept:7.0
Monday Apr 2, 2018 #
Note
REI introduces the ZipAll to meet all your outdoor clothing needs. ;)
12 PM
Running (Trail & Country Road) 2:18:28 [3] 20.01 km (6:55 / km) +240m 6:32 / km
slept:7.0 shoes: Salomon XT6 Softground
After a busy Easter/Passover weekend with family and too much good food, I needed a long run in this spectacular, sunny, chilly weather. The local trails are mucky in enough places that I didn't want to damage them. Instead I did a big loop of country roads (mostly gravel and dirt), rail trail, forest trails and even a little bushwhacking in KBash woods when I lost the unofficial trail under fallen trees. It's not a good route during commuting hours but lunchtime on Easter Monday was fairly quiet and I only saw 15 cars. One of them was fishtailing and going about 120 kph in a 60 kph zone on a road with blind hills and curves. Ugh - he's one of the reasons I rarely bike on roads. Otherwise, it was an amazing run - almost feels like it might be spring one day!
Route: Finnerty Sideroad to Centreville Creek Rd. to Caledon Trailway (rail trail) to Duffy's Lane to Palgrave West trails.
Route: Finnerty Sideroad to Centreville Creek Rd. to Caledon Trailway (rail trail) to Duffy's Lane to Palgrave West trails.