Training Archive: CrashIn the 30 days ending 2008-06-30:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||||||||||||||||
Monday Jun 30 | ||
| yoga 30:00 [1] | |
| namaste plus focused butt stretches | ||
| Hiking 50:00 [2] | |
| about all I could muster today after the drive home last night...felt good to work out da kinks. | ||
Sunday Jun 29 | ||
| Note | |
| Xterra Mifflinburg PA - with Dunc... | ||
| Offroad Tri race 1:57:00 [5] | |
| well...race day was upon us, and after a rainy evening, we tucked into 5AM oatmeal and coffee - I think we were both a little terrified. I met a woman in the loo in the AM - affectionately nicknamed her Ursula - after the bear we met yesterday - and figured she would eat me for breakfast, as she stood about 6 ft., blonde, tan, muscular extreme, and she was wearing and Ironman T-shirt...put the fear of god in me as I trembled my way back to my camp....I was going down hard....
Packed up our kit, and headed to the lake. We found quiet spots for our transition gear, squeezed into wetsuits, as the H2O temp. was 56deg, and took a swim warm up - brrr...but refreshing. The lake was more of a pond, so alot like we are used to training on here - the course would be a 2 lap circuit, with an exit and re-entry after the first lap - total of .8K - The warm up made me feel a little more relaxed. So, the gun went off at 9AM - we ran down the beach in the sand, and the runner in front of me promptly did a face plant. I tried to hurdle, but the suit hindered me, and over I went on top, into the sand - great start - hit the water - took my breath away for a moment, and flailed around with masses of arms and legs for a couple mins., until we could all spread out. The swim was OK - I am definitely not fast - but OK - exited the water in 13 mins., and in 34th place...I thought, at the time, that I had done much better, as Ursula was right in front of me! I ran behind her to the transition area, where I took about 4 mins. to peel off my suit and get ready to bike. This was wayyyyyyy too long and Ursula had hit the trail minutes before me. (must work on this) Finally on the bike, I hammered my way along the trail, with a goal in mind of shaving 15 mins. off the preride time, and passing as may people as I could. Passed Ursula right away, so I felt a surge of enthusiasm to peddle hard. Hit the rock garden at max. force, and hammered through, pushing over as many men as I could;) I realized after awhile, that I had had a very slow swim, as I seemed to be passing alot of people on the bike. Eventually got to the gravel downhill, when a whippit of a guy zoomed past me looking very professional - I caught his wheel, and drafted him to the next bit of trail. At the junction, we found a crowd of officicals/spectators cheering and hooting, yelling ' way to go 9th place male!!!' I thought how cool to be behind the 9th place male, when they cheered even louder and said ' Way to go 1st place female!!!' I realized this was me, and I beamed! Peddled hard to the transition with said 9th place male, and once again, had a slow transition to my running kit. Out the gate and running, I tried to keep a pace, but my HR was flying out of control - stitiches set in severely, and I was aware that I could not hold a lead feeling like I did with the prospect of an uphill battle in front of me. I took a few walk steps, and some deep breaths, and chugged on. I can honestly say that this run course was the toughest, most techinical trail I have ever run. It went straight up into the heavens, on what seemed like 80deg. climbs of rock-wall and stairs - three times - in between were rocky descents, and the odd bit of flat forest trail. I walked often, as running was impossible on such steep pitches (Rocky and Slowrunner would have loved this!!!) and ran when I could find footing. Never saw anyone on the run, not even my bear, and was exstatic to pop out of the woods on the other side of the Lake, with only a sprint around the lake trail to take me home. I kept checking over my shoulder for challengers, but happily found myself alone. Ran past a group of kids fishing,and they broke into cheering and whooting and encouragement, so I figured it was time to sprint. pushed hard to the finish, and could help but throw my arms in the air as they announced me as the first place female, top 10 finisher overall. I was so stoked! Dunc came in strong as well - 5 secs out of 3rd in his catagory, and 12th place overall - not bad for a guy who says he cant swim!!! :) This was a great intro. to Xterra racing, and I think I am hooked. Great crowds, great people, and even a BBQ Pulled Pork fiesta at the end. I also won a push-up contest afterwards to win a new Transition bag, so I guess I gotta do more of these things! | ||
| C • Hard to read your report... 1 | ||
| C • WOO HOOOO!!! 6 | ||
| warm up/down race 30:00 [2] | |
| easy swim warm up
walking it out to cool down | ||
Saturday Jun 28 | ||
| MTB 1:30:00 [3] | |
| after a very long, slow drive to PA, we set up the bikes for a preride of tomorrows course. Soooooo humid here, and thunder is everywhere - hmmmm....but we rode anyway. We could definitely tell we were in the Alleghenies, as the course started rough and flat for about 1K before heading straight up - and into a 4K stretch of rock garden! Not a fun rock garden like we may be used to here, but a full on loose, baby-head, narrow rock garden. Talk about upper body work! If you let off just a little, or put your wheel in the wrong spot, you were off - and no chance of getting back on without a battle, as loss of momentum could suck you down. So it was a hammer-through, until we came upon the bear...yup; he thought we were cool, so blocked our path for awhile, then moved towards us some. We threw rocks in his general direction, and eventually he decided we looked less fun, so he hit the woods - whew...slight elevation of an already sky-rocketing HR.
We then began the climbing section (began!) - it was rough trail, rocky (!) and steep for another 5 K or so. After hitting a gravel road climb, we came to the top, and were rewarded with a massive cruise down to the bottom again - I saw 62kph on my spedometer - yay! A little more fun trail and we reached the end. I caught a glimpse of some of the run course while we were out there,and I had a feeling tomorrow might just be punishment for everything I had done wrong in my life so far...eeek! A fine apres dinner of hot dogs on the fire, pickled beets and red wine (yes, there were no restaurants out here, and a hot dog was the only protein source we could find at the local gas station...) and we drifted off to sleep - I dreamt of taco-ing my next to new Crossmax SLR's - both of them... | ||
Friday Jun 27 | ||
| Hiking 45:00 [2] | |
| easy cruise with pooches betw. packing and work...getting ready for the journey. | ||
Thursday Jun 26 | ||
| swim 30:00 [2] | |
| easy 1 lap of lake hunter in the early PM with dunc - | ||
| MTB 1:10:00 [2] | |
| fun cruise of albion and palgrave with bmbc after the swim - skies were dark, but it never amounted to anything - happily! | ||
Wednesday Jun 25 | ||
| Brick 2:15:00 [3] | |
| 10 min acti-flex warm up
30 min trail run at 75-80% 60 min bike (10 mins. 65-75%, 20 mins. 75-80%, 30 mins. 80-83%) 30 mins trail run 80-83% cool down to 120 bpm | ||
| C • Watch the newspaper 6 | ||
| swim 40:00 [2] | |
| first open water in Lake Hunter for 2008! Great swim in excellent temps. with Rocky, wayne, Karen and Clive - fishies abound... | ||
Tuesday Jun 24 | ||
| Trail run 35:00 [3] | |
| Run Tabata early AM
20 wu, 8x20 max, 10 easy, cool down home... | ||
| MTB 1:45:00 [3] | |
| what a night in the woods! Started out solo to do some speed work - bumped into Mike and Martin in the parking lot at palgrave east. Then I carried on into the woods, and bumped into Rocky, Scooby, and a bunch of others (husky crew?) on the red dog, so I joined them for a spin out to the end; then back to the parking lot, I met droo, jim, mike, and marty and joined them for the Tour de Palgrave - 3 sections at an easier pace. Then at the end again, bumped into Bru, Bill and Wayne! whew....the hills are alive. | ||
Monday Jun 23 | ||
| Hiking 50:00 [1] | |
| esay hike through Palgrave east - pressed for time and motivation today... | ||
Sunday Jun 22 | ||
| MTB race 1:57:00 [5] | |
| fourth slippery lap in the night at 1:01 - included a good slide out into the bushes - saguaro's were enough; shed well, but not too much grip - other's horror stories were much more exciting than mine so I will assume that the track had tightened up a little before I got there....it was ridable for the most part, but very exciting!
last lap at 56 mins. | ||
| MTB warm up/down 50:00 [3] | |
| as sat....warm ups and downs
A great race this weekend with a fun bunch of really fast women (on the bike that is...I can't speak to their personal lives...) Kudos got to Rocky for pulling fast laps after several days of multi hour trail runs - this girl is fit!! Thanks Vixens! | ||
| C • Congrats! 6 | ||
Saturday Jun 21 | ||
| Note | |
| 24hrs Summer Solstice - 5 chick team | ||
| MTB race 2:04:00 [5] | |
| opening crowdy lap at 55 min.
second 53 min. 1st night lap at 56 - guiding a lightless friend for 3/4ths of this one...we still cranked it though! | ||
| MTB warm up/down 1:30:00 [3] | |
| 30 min wu before 1st
15 min. before next 2 10 min spin down after each (not enough...) | ||
Friday Jun 20 | ||
| MTB 1:05:00 [2] | |
| easy cruise around palgrave with a big crew - nice night! | ||
Thursday Jun 19 | ||
| Trail run 1:00:00 [3] | |
| palgrave east - included 5K at 85% - rest at 75% | ||
Wednesday Jun 18 | ||
| MTB 1:45:00 [3] | |
| ride down to albion to preride with al - extra spin before as well | ||
Tuesday Jun 17 | ||
| Trail run 35:00 [3] | |
| early AM Run Tabata - 20 min wu on Salty and beyond
4 mins of 20 max., 10 easy cool down great to have the cooler temps. to make me feel snappy | ||
| MTB 1:20:00 [3] | |
| down to albion again for some focused work -
20 min. wu w/ 5x8sec. seated STOMPS 10 mins. as 30 sec. max, 30 easy 10 mins 75% 10 min. 30 max., 30 easy 20 mins 85% cool down spin back up duffys at 95 RPM easy again, so nice to have cooler teemps. - felt like a star! | ||
Monday Jun 16 | ||
| swim 45:00 [2] | |
| first open water of the year - wetsuit still works ( and fits - yay!) Water was really choppy, which made for a good test of my willpower - did lengths between boathouses as I was alone, and wanted to be sure the dogs could keep and eye on me. I was around 2K... | ||
| paddle 40:00 [2] | |
| gorgeous early am paddle as the sun came up - before the wind came up too. The bugs were up though :( and there are a tonne of them this year! On the up side...it makes for a tonne of pretty dragonflys and bats! | ||
Sunday Jun 15 | ||
| road ride 3:00:00 [3] | |
| chasing down the group...I was later to start due to needing to change a tire with a very wounded hand (long story) so I tries to catch the group at mt. pleasant and 9 - then headed around tottenham, alliston, hockley, and home. Still a great, albeit lonely, ride. | ||
| C • Long Story 5 | ||
Saturday Jun 14 | ||
| MTB 3:30:00 [3] | |
| 1:15 in palgrave at 75% with the crew
left them in the parking lot for a solo spin down to albion for the next hour for 1 lap of the 24 hr. course at 80-85% tempo ride last hour 70% on the rail trail and gravel | ||
Friday Jun 13 | ||
| road run (speed) 35:00 [3] | |
| quick lunch run in the extreme heat (stoopid)
5 min. warm up (ha!) 3x800 at 3:30 with 30 air squats between easy jog home. | ||
| C • speaking of stoopid 2 | ||
| Core and Stability 15:00 [1] | |
| focused core work and stretches at the end | ||
| MTB 1:00:00 [2] | |
| night spin of part of the 24hr. course in albion - still stinkin' hot and sticky - made the pilsner apres go down that much sweeter - I love night riding!!! | ||
Thursday Jun 12 | ||
| swim 40:00 [2] | |
| 10 warm up ( mixed)
1K fairly steady free 10 cool down Ran into guitarman there and had a chat, then slllooowwly got changed, as I had 30 mins. to kill before my dentist appt. Drove slowly up to plagrave, went to the cafe, chatted about brownies and left samples, ordered a latte, lolly-gagged around for awhile, and then went to the dentist office, for what I thought was a 2:00 appt. Seems my appt. was for 1:00, and I totally missed it!!!!!!! I am eternally sorry - I only hope the brownie delivery made up for it in some small way? I'll see you on tues at 9:10 - I repeat, 9:10!!! ;) | ||
| C • Brownie Alert! 9 | ||
| MTB 2:30:00 [3] | |
| albion with bmbc - started 30 mins. before the group for a warmup on the middle section, then scooby forced me to ride race pace around everything from 1-18...I tried to bail at 15 when he said 'ok...let's just cool down on 16'...I said OK, and before I knew it, we were through 18...a little long for tonight, but soooo fun!!! | ||
Wednesday Jun 11 | ||
| MTB 1:20:00 [3] | |
| solo ride of Albion hunting the elusive Team Estrogen....I was late getting there, and figured if I rode everything backwards, I would catch them...to no avail...next time for sure! | ||
| C • Estrogen 8 | ||
| road run warm up/down 15:00 [2] | |
| 5 mins. warm up 10 mins. cool down... | ||
| road run 52:12 [3] | |
| 10K steady pace - legs still feeling the heat of sunday...still... | ||
Tuesday Jun 10 | ||
| Trail run 30:00 [2] | |
| easy AM run through palgrave east with 3 pooch patrol - wet... | ||
| yoga 45:00 [1] | |
| power yoga for end. ath. - good stretch | ||
| MTB 1:45:00 [2] | |
| easy palgraves cruise with bmbc - finally cooler! :) | ||
Monday Jun 9 | ||
| yoga 20:00 [1] | |
| ohmmmm... | ||
| Hiking 45:00 [2] | |
| good recovery hike through palgraves to work out da kinks... | ||
Sunday Jun 8 | ||
| Note | |
| O cup 4 Kelso | ||
| MTB warm up/down 30:00 [3] | |
| pre race warmup - 15 steady, 5 mins as 30 max 30 easy, 3 min. 80%, spin till start | ||
| MTB race 1:43:00 [5]30 km (3:26 / km) | |
| ahr:178 max:186 | ||
| this one killed me - the heat got the better of me and I fell to 4th right off the bat - the first climb up the escarpment slowed me, and I never quite got it back - way to hot for this chick. Ended in 4th. Hot, and sunburned.... | ||
| C • Heat 12 | ||
| MTB tempo 15:00 [2] | |
| cooling down (ha!) | ||
Saturday Jun 7 | ||
| MTB 1:45:00 [2] | |
| cruisy ride down to Albion and around keeping the HR down before tomorrow... | ||
Friday Jun 6 | ||
| MTB 1:50:00 [3] | |
| pre riding of the kelso course for Sun. Many, many, times over and over through the rocky bits until I got them just right...joined by PG, Dunc, and JF. HOT!!!!! | ||
Thursday Jun 5 | ||
| Hiking 1:00:00 [1] | |
| active rest day hike with pooch in tow... | ||
Wednesday Jun 4 | ||
| MTB warm up/down 20:00 [2] | |
| warm up cruise around the course for 1 lap - checking out the lay of the land... | ||
| C • kelso 2 | ||
| MTB race 50:00 [4] | |
| fun race at the King trails - didn't go all out, but had a good pace sitting behind CB, watching and taking notes. This is a fun place to ride, and I think I might have to do it often - nice small group - good to see tiny, jerome, craig and dunc riding too. Apres at the bull with dunac and guitarman for a little stanly cup viewing...oh, and some onion rings...;) | ||
Tuesday Jun 3 | ||
| MTB 2:30:00 [3] | |
| good endurance spin of Albion and Palgrave - solo in the rain - made for very slippery roots in Albion. At one point, I came across a giant black cat that made me actually stop and reconsider my route... It loped off away from me, so I carried on, but this kitteh was the size of my dog! Not a cougar, but definitely the biggest house kitteh I have ever seen - I crossed it's path (that must be bad, right?) with fear and trepidation, but I guess it chose not to pounce...whew. | ||
Monday Jun 2 | ||
| MTB 40:00 [2] | |
| recovery spin half trail through to gore, then roads home - easy shmeezy | ||
| yoga 40:00 [1] | |
| ohmmmmm.... | ||
Sunday Jun 1 | ||
| Note | |
| O cup 3 Canada Cup Hardwood | ||
| MTB warm up/down 45:00 [3] | |
| 15 mins. steady spin; 4x45 mins. race pace with 3 mins. b/w
spinning easy 'till the start - rainy, cold, rainy, cold - hard to get too excited... | ||
| MTB race 1:34:00 [5] | |
| ahr:178 max:192 | ||
| first lap was a killer - due to missing Albion, I didn't get a call-up to the line, so started way back of a much bigger pack than normally. There were 4 catagories off for my wave - lots from QC, Sask., BC, and Manitoba. Very slippy and rooty as we were the last race of the day, and the course was pretty messy for the first couple laps in the rain - started to dry up for the third. Hard battle through the first lap, but we all settled in for the second half. I didn't feel too snappy, so failed to gain much ground after the 2nd lap, but held my own for a 3rd place finish. Not bad, but I could have been hungrier! | ||
| C • race 3 | ||
| MTB warm up/down 20:00 [2] | |
| spinning out - hard to get the HR to come back - whazzup with me? | ||