Training Log Archive: bill_l

Quads were tight this morning and hips were achy overnight, but otherwise all seems good.

Ready for a nap....

Should have biked in today. Didn't even cross my mind. Rest of the week is looking sketchy.

C • Weather 4

Right knee was hurting by the time I got home, good I didn't push it any harder.

Slept well. No cramping. That's a happy thing.

Fitness level seems to be about where it was for Tunnel Hill 2015. That's a good place to be, for me, starting a new year and coming off a few weeks of easy training volume.

The achilles bursas will be the part to watch for the next couple weeks. Try to avoid pissing them off like I did after TH this year.

Left ankle a little stiff.
Right knee seems ok.
Right hip needs some work. Will roll it with lax ball.
Not too creaky getting out of bed.

Couch potato most of the day. Napped from 3:45 - 4:30. Seriously hungry all day.

Event: Little Woods Last Man/Woman Standing
 

Little Woods Last Man and Woman Standing runathon
4.2 mile loops, start at the top of each hour, miss the ystart and you're done.

Fun event. Good job by the RD. Met lots of people.

3F at the start. Warmed up to about 23 in the afternoon. First 15 minutes of each lap my hands were cold but good for the rest of the lap.

Arrived at about 7:10 and got a parking spot 50 feet from the start/finish. That was convenient.

Started with 2 ls tops, light fleece, vest, 2 pr tights, fleece gloves, hand warmers, boco at shoes. Dropped a pair of tights after Lap 2. Dropped vest after 4 or 5. Started each lap a little cold. Walking the last mile was good recovery and allowed any sweat to before starting the next lap.

Made it through 9 laps. I think I ran 6 laps with Eric (2 through 7). Felt good through 8. Target time for each lap after the 1st was 55 minutes. Had 3 good landmarks to use as timing points, including an old pail hanging in a tree. Mostly walked the ups and ran the downs and flats. Walked the last mile of each lap except for 2.

6 men and 2 women started the 9th lap. At the start of the 10th lap there were 5 men (including me) and one woman ready to go. Felt like I might be able to finish the lap, but legs had been crampy on 9 so I decided I was done.

Lap 1: boco at
Lap 2 & 3: orocs
Laps 4 5 & 6: boco at
Laps 7 8 & 9: alta oly's

Dumb mistake on lap 1. Short section of new trail to get onto, and off of the trail near start/finish reguired a sharp right/left turn. Was running in a small train of people and blew right by at the end of the lap. Caught it at the bottom of the hill. Added about 600 meters to the lap and an extra climb.

Course was lollipop with a one mile out and back to a 3 mile loop. Tails were frozen solid with a coating of snow and leaves. Mostly smooth dirt single track. Mostly gentle climbs and descents with switch backs. Lots of turns even on the flatter sections. Had to watch for roots at all times and with the snow you couldn't take footing for granted. Some thawing during the day with refreeze starting on lap 9.

3 ensures (350 each)
2 slices of pizza
1 gel
4 choc chip cookies from the food table. Homemade!
2 smallish pancakes
1 egg, ham, cheese sandwich from bread co (350 cal)
Handful of salt h vinegar Pringle
3 cups of hot chicken broth
2 hotshots

2nd bread co egg, bacon, cheese on drive home (650 cal)

C • Nice job! 2

PT cancelled at the last moment.

While I generally don't mind cold weather, the race tomorrow will be a bit more challenging for it. Will want enough time between laps to refuel and reload water, but not enough to worry about getting cold. Correct clothing will be key. Anyone know if cars will be readily accessible from the start/finish area?

C • little woods 5

Driving mom to airport this morning instead of a run. At least it didn't snow as much as predicted so the roads and traffic were not as bad as might have been.

Firehouse 5

19* + 7mph wind.

ss top, ls top, arm warmers, light fleece, pmtr vest, a400 shorts, 2xu tights, UA tights, 2 pr socks, balaclava + synth hat, buff around neck, fleece gloves, hand warmers.

Took about 20 minutes to put all that on. Maybe a bit overkill, but not by much. Maybe lose the ss top. Or maybe exchange for another ls top and dump the arm warmers... Back was sweaty at the end, but nothing felt hot. Took off the extra hat while running with the wind, put it on into the wind.

Planned to run some easy 400s at lunch but a faulty memory had me driving home instead.