Training Archive: bill_lIn the 7 days ending 2007-10-06:
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| S | M | T | W | H | F | S | ||||||||||||||||
Saturday Oct 6 | ||
| Stretching 15:00 [1] | |
| slept:9.0 weight:166lbs shoes: ASICS #2 | ||
| Cycling 1:30:00 [3] | |
| shoes: pearl cycle MTB | ||
| When I got up, I wasn't sure what kind of workout I wanted to do. Thought about some hill reps, but my first climb up Lindeman from Adams convinced me otherwise. Legs just didn't have any hills in them.
Did an easy ride through Kirkwood and Webster. | ||
Friday Oct 5 | ||
| Stretching 15:00 [1] | |
| slept:8.0 weight:166lbs | ||
| legs and feet. | ||
| Cycling (MTB on the road) 45:00 [2] | |
| shoes: pearl cycle MTB | ||
| Easy ride through Kirkwood with stops at the post office and bank. Planned to do some intervals on the track at Meramec Community College, but the track was closed for contstruction. Saddle sore from the race dampened my enthusiasm for a longer ride so decided to go home and push on a 3M run. | ||
| C • kirkwood high school is muc... 2 | ||
| Stretching 15:00 [1] | |
| shoes: ASICS #2 | ||
| Pre-run | ||
| Run tempo 22:25 [4] 3.02 mi (7:25 / mi) +60m 4:21 / km | |
| Legs felt ok. It's the glutes that are tired from the race. Must be from all the hills we climbed.
Glendale 3mi. HR @ Finish = 168 HR @ F+1 = 132 HR @ F+2 = 120 It was hot and humid. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: ASICS #2 | ||
| It's too warm out! I'm ready for some fall weather. | ||
Thursday Oct 4 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Might be a forced rest day (busy day)... maybe a ride this afternoon? | ||
| Stretching 30:00 [1] | |
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Stretching legs and feet throughout day. Wore ASICS all day which helped a lot with the PF flare-up. | ||
| Walking 30:00 [3] 1.5 mi (20:00 / mi) | |
| shoes: ASICS #2 | ||
Wednesday Oct 3 | ||
| Stretching 25:00 [1] | |
| slept:9.5 weight:166lbs | ||
| Wake-up and pre-run.
Heel is quite painful today. I'm suspecting PF. :( | ||
| Run 48:09 [3] 5.5 mi (8:44 / mi) +90m 5:11 / km | |
| slept:9.5 weight:166lbs shoes: ASICS #2 | ||
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Heel bothered me a little during run. Right toe #4 also bothering me, gotta get that looked at... Legs still a little tired, hips still a little tight, otherwise ok. Beautiful morning! Surprisingly, the stroller crowd wasn't out in force. Glendale run. HR @ finish: 120 | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: ASICS #2 | ||
Tuesday Oct 2 | ||
| Stretching 20:00 [1] | |
| Run 44:00 [2] 4.6 mi (9:34 / mi) | |
| slept:8.5 weight:166lbs shoes: ASICS #2 | ||
| Easy run through Forest Park. | ||
| Walking 20:00 [2] 1.0 mi (20:00 / mi) | |
| Short walk tonight due to threat of rain... | ||
Monday Oct 1 | ||
| Note | |
| slept:17.0 weight:162.5lbs | ||
| 7 hours of sleep from Sunday, 0800-1015 and 1100-1500.
Another 10 hours last night, 0000-1000. I feel pretty good today. Some heel pain that's been off-and-on for the last 3 months and some sore shoulder/neck muscles from a heavy pack. Pre-race meeting at 1930 Friday night. Get the maps and coords for entire race. Find out that we'll only be through the HQ/TA once, and that is very early in the race. We're given a nylon mesh onion sack and told to put into the sack whatever gear and food that we'd need for the remainder of the race. The sack would be dropped at a remote location (destination for Bike 1). Trek/Orienteering 1: 16K Bike 1: 70K Gear bag access. Trek 2: 16K Paddle 1: 8K Gear bag access. Paddle 2: 22K Trek 3: 35K Gear bag access. Bike 2: 45K We got to bed about midnight on Friday night after plotting coords, packing the gear bag, and getting packs ready for the trek section, and laying out bike clothes. I was tired, but my brain was still going, so I didn't sleep. Alarm went off at 3:30. Race started at 5. Trek 1 had 10 controls. First 3 had to be in order. 4 through 10 were rogaine style. One parallel error in the dark cost about 20 minutes. The tent-trailer was only a few minutes walk from the HQ, so instead of transporting a bunch of stuff to the tent we'd set up at the HQ TA , we decided to leave it at the trailer and transition to Bike 1 from there. Bike 1 had another 9 controls. No nav problems, but we ran out of water. There was one really great 7K section of very technical, but rideable single track and one really hellish 8K section. The 8K stretch took us 2 hours, but that includes about 35 minutes to purify water from a small stagnent pond. Made it to the gear bag around 7:30. Reloaded on water from the spring, ate, got some food and electrolytes from another team that was dropping out, changed clothes and headed out. Knew we wouldn't finish the race at this point, but we wanted to finish the course up through trek 3. But, after 17 hours of racing and 38 hours without sleep (for me), we got stuck (cliffed out) on top of a N/S running ridge at about 10PM on Saturday night. A number of teams took the same route in the daytime and made the descent at the north end, but they said it was really steep and probably wouldn't have tried to make it down in the dark. So after trying to work our way down the slope at the north we sat down to evaluate our options. To continue the race, we needed to go west. The gear drop/TA was south, but would involve descending a steeper slope than we had tried to go down already. County road to the north would be a major effort with little benefit. County road to the east which would take us back to the TA, but with a large N/S valley inbetween. The map also showed a jeep track that ran north along the ridge and then north east a larger gravel road that lead to the road back to the TA. We decided to try and find the jeep track. After an hour or so, we'd found a deer stand, but no double track. We'd also run into a feature (an eastward running reentrant) that, well, that just wasn't suppose to be there. Bad news. Somewhere along the line, I lost contact with the map. Good news, there's really only two or three places we could be. Bad news, Matt's knee (ITB) has become inflamed and he can't bend it without a lot of pain.... Another option eval session. Same choices as before. 1. West is out. 2. North is out. 3. South, not sure we can get to the TA safely. 4. East all the way to the road. Sure route but a big descent and a big climb out. 5. Northeast. Try to navigate the ridgeline. This will get us to the road we want without a big descent and a big climb out of the N/S valley. On paper, this was most appealling, but in the dark, not certain where we were, and very thick veg... it could have taken several hours and it wasn't a sure thing. 6. East into the reentrant and then follow the creek at the bottom all the way back to the TA. We chose #6. About an hour to descend the reentrant to the creek and another hour down the creek. End of race for us @ 2AM. 3AM Got a ride back to HQ. 4:15, Picked up the car, went back and got Matt. 5:30, Matt had slept for an hour so he drove us back to HQ. 7:15 Shower 8:00 SLEEP. Interestingly, I had my first experience with sleep monsters on the final drive back to HQ. Kept seeing animals that weren't really there. They were just clumps of grass, a rock, logs, etc. that my brain was interpreting as animal shapes.... I guess 48 hours without sleep is my limit. I know where we started, how we got up on the ridge, and how we eventually got back. The bit inbetween is up for speculation.... What I thought we had done. One possibility. But after some more thought, I'm fairly certain that we went all the way to the north end of the ridge.... | ||
| C • Routes to 22 and 23 10 | ||
| Stretching 30:00 [1] | |
| Note | |
| Race Food Notes (what I remember consuming):
6 Stoneyfield Yogurt smoothies 1 Liter gatorade 2 liters OJ electrolyte drink 1 Lrg Slice Dewey's Edger Allan Poe Pizza 2 Promax choc fudge brownie bars 2 KrispyKreme choc cake donut 2 KrispyKreme blueberry cake donut 1 Hostess Apple Fruit Pie 2 Cliff Shots - Strawberry w/caffein 2 large brownies - TJ's Truffle Mix 2 PBJ's with LOTS of jelly 1 Banana 1/2 bag of TJ's salt and vinegar crisps Terryaki beef jerkey 1 6" Ham & Cheese Subway 1 large chicken breast half (thx to the guys at CP20! (after we dropped)) | ||
Sunday Sep 30 | ||
| Terrain 1:58:00 [3] | |
| slept:0.0 shoes: Montrail Vitesse #2 | ||
| 0000-0158 | ||