Training Log Archive: bill_lIn the 7 days ending Dec 3, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Dec 3, 2016 #
9 AM
Terrain 2:23:00 9.9 mi (14:27 / mi) +645m 12:01 / mi
ahr:127 max:152 shoes: Roclite 295 Black & Blue
West Tyson
I woke up today planning to go to castlewood and remembered CW8 was today so headed for WT instead. As I'm getting out of the car a group of 4 MTB'ers came in followed closely by another pair. Sure enough, I ended up right in the middle of the race. TA at the picnic table and a foot-o in the park. On the way in, helped a 'lost' volunteer at CP21, pointed her in the right direction to the picnic table. On the way out, was playing leapfrog with Nathan Goff's team on their bikes. First time since it's inception that I haven't participated in some form.
Out to the picnic table, 2 reps of the hill to the flood plain, out n back on Quarry, then back to the trail head from the picnic table. Lots of stopping and waiting on the first half mile of quarry trail for a steady stream of bikes coming up the hill.
3 or 4 monster-size turkeys scared the crap out of me. They were in a large cedar, perched right over the trail down towards the flood plain. Totally silent until I was right under them, then a couple took flight. Sounded like a helicopter right over my head.
Haven't run on trail since CB Half. Had a very near hard fall on the smoothest stretch of trail in the park, except for the two little stumps sticking about 3 inches out of the ground, right in the middle of the trail. 10 on chubb felt like 15 in FP but legs felt great, however, the climbs were slow. PMTR will be a knife fight and I trained for a boxing match....
I woke up today planning to go to castlewood and remembered CW8 was today so headed for WT instead. As I'm getting out of the car a group of 4 MTB'ers came in followed closely by another pair. Sure enough, I ended up right in the middle of the race. TA at the picnic table and a foot-o in the park. On the way in, helped a 'lost' volunteer at CP21, pointed her in the right direction to the picnic table. On the way out, was playing leapfrog with Nathan Goff's team on their bikes. First time since it's inception that I haven't participated in some form.
Out to the picnic table, 2 reps of the hill to the flood plain, out n back on Quarry, then back to the trail head from the picnic table. Lots of stopping and waiting on the first half mile of quarry trail for a steady stream of bikes coming up the hill.
3 or 4 monster-size turkeys scared the crap out of me. They were in a large cedar, perched right over the trail down towards the flood plain. Totally silent until I was right under them, then a couple took flight. Sounded like a helicopter right over my head.
Haven't run on trail since CB Half. Had a very near hard fall on the smoothest stretch of trail in the park, except for the two little stumps sticking about 3 inches out of the ground, right in the middle of the trail. 10 on chubb felt like 15 in FP but legs felt great, however, the climbs were slow. PMTR will be a knife fight and I trained for a boxing match....
Friday Dec 2, 2016 #
12 PM
Run 54:44 5.64 mi (9:42 / mi) +41m 9:29 / mi
ahr:120 max:134 weight:162lbs shoes: Fate - Yellow
Lunch run. Central Cortex + FPVC.
Thought calf and quad would hurt more, but both felt ok. Perfect day. Sunny, 45F, light breeze.
More concentration on 'barefoot' stride.
Thought calf and quad would hurt more, but both felt ok. Perfect day. Sunny, 45F, light breeze.
More concentration on 'barefoot' stride.
Thursday Dec 1, 2016 #
8 AM
Note
(rest day)
Left leg initiated a self-destruct sequence at about 11pm last night. Started with a cramp in the foot and progress to the calf, quad, and thigh. Worst night cramp I've had in a long time. Felt drained and nauseated by the time it passed. Applied some topical and put on some compression tights and wool socks to keep some warmth in. Hurt enough this morning that I didn't feel like running.
Wednesday Nov 30, 2016 #
12 PM
Run (Easy) 40:28 4.13 mi (9:48 / mi) +18m 9:40 / mi
ahr:121 max:136 shoes: Newton Gravity iv
Central Cortex
Cool, but a good day for a run.
Legs and ankles felt ok. Tried to mimic stride of bare foot running.
Cool, but a good day for a run.
Legs and ankles felt ok. Tried to mimic stride of bare foot running.
Tuesday Nov 29, 2016 #
12 PM
Cardio 1:02:13 5.5 mi (11:19 / mi)
ahr:120 max:155 shoes: Newton Gravity iv
.6 mile to the gym
1.0 on the TM for warmup
1.0 on the TM @ 6%
.7 on the TM easy
6 minutes on the stair mill
1.0 easy on the TM
6 minutes on the stair mill
.6 mile back to office
Ankles felt ok.
1.0 on the TM for warmup
1.0 on the TM @ 6%
.7 on the TM easy
6 minutes on the stair mill
1.0 easy on the TM
6 minutes on the stair mill
.6 mile back to office
Ankles felt ok.
Sunday Nov 27, 2016 #
8 AM
Terrain 2:45:32 [1] 6.28 mi (26:21 / mi) +370m 22:17 / mi
ahr:80 max:110 shoes: Roclite 295 Black & Blue
Greenrock with DC, SC, Laura, and Erin.