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Training Log Archive: ebuckley

In the 7 days ending Mar 27, 2011:

activity # timemileskm+m
  Cycling5 10:09:00
  Terrain5 5:12:00
  Orienteering3 4:09:03 4.41 7.1 26046c
  Total13 19:30:03 4.41 7.1 26046c
averages - weight:167lbs

» now

Sunday Mar 27, 2011 #

3 PM

Orienteering (Woods) 2:24:00 [2] ***
21c shoes: Oroc 340

Blue Long from 2006 Team Trials at Hawn (1:15), plus about a K before and after to get to the car (parked halfway between the start and finish).

Was winging it today, since I decided to make yesterday the "quality" run for the week. I don't know that an hour at Beaumont is as good as the 15-mile marathon pace run the schedule called for, but that's a different problem. Anyway, a long bike ride would have obviously been best, but with the roads wet from all the snowmelt and the temp only slightly above freezing, that didn't sound like much fun. Next best thing seemed like a run in the forest, since the ground would be soft enough to not aggrevate the heel.

Hawn didn't get nearly as much snow at STL, and what they did get was gone by the time I got down there. Footing was good, kept the feet dry, and the heel didn't bother me at all. LIfe is good!

SInce I wasn't pushing it, I tried to work on keeping really tight map contact. Was quite successful. Ran the actual course in about 2 hours, which isn't setting any records for 13.5K at Hawn, but it was fun to go that long and not once be off by more than about 20m. Also noticed that at 10:00/K, I can read 1:15. Unfortunately, 10:00/K won't get the job done on the Blue course.

Saturday Mar 26, 2011 #

6 AM

Terrain (Trail) 2:18:00 [2] ***
shoes: Sabino TR

Jason Eads is back in town, so a bunch of the SLUGs got together for a 25-miler on the Greenrock. I didn't have time for the whole run because I had to get to Beaumont to help with Scout Champs. Still, it was great to see him again. We'll try to hook up again when I'm in Florida in June.
10 AM

Orienteering (Woods) 1:03:03 [4] *** 7.1 km (8:53 / km) +260m 7:30 / km
15c shoes: Oroc 340

SLOC Red at Beaumont (1:10). No warmup because I was giving beginner breifings to the scouts. No biggie as I was still loose from the SLUG run.

The original plan was to run this easy since David is off doing an Adventure Race in Arkansas. However, I was feeling just a touch in the heel and decided to run it hard in case it's not up to running hard tomorrow. Besides, Bill was there and staying in front of him is certainly not automatic, especially in terrain like this where fitness counts as much as nav.

So, I ran it hard. Turns out, this was pretty much just what the heel wanted. Felt better almost immediately and didn't bug me the whole run. Legs weren't really ready to blast over the hills of Beaumont, but Fisher's courses did a lot of traversing, so climb wasn't as severe as it usually is. Did manage to get Bill for the win, but not by much.
1 PM

Orienteering (Woods) 42:00 [2] ***
10c shoes: Sabino TR

Control pickup. Snow showed up just as I started. Coming down pretty heavy by the end.

Friday Mar 25, 2011 #

6 AM

Terrain (Grass) 34:00 [2] *
(rest day) shoes: DS Trainers

Only marginally worse weather than yesterday, but the presence of ice pellets was enough to make me glad this is a rest day. Took the Metro from Olive/Delmar/CWE (Grand station is closed for bridge repairs) and ran the grass down Forest Park Parkway, SLU, and Harris Stowe.

Thursday Mar 24, 2011 #

5 AM

Cycling (Road) 1:14:00 [2]
weight:167lbs shoes: Bike:Kona Hardtail

Temperature dropped 40 degrees overnight from yesterday's high. A light mist and near freezing is generally my least favorite conditions and while my feet were frostified by the time I got to work, I found the ride in strangely pleasant.
1 PM

Terrain (Grass) 49:00 [3] *
shoes: Gel-Saga

4x1250@5:00 1:00R.

Better late than never on this one, I suppose. Tempo intervals around Lafayette Park. Shortened it from 6 to 4 since it's so late in the week; should be sufficiently recovered for Q1 on Sunday. While the heel is doing well, I ran on the grass between the sidewalk and the fence; a gesture I hope it appreciates when I ask it to bang out 40 miles on trail this weekend.
4 PM

Cycling (Road) 2:22:00 [2]
shoes: Bike:Kona Hardtail

Had a late (OK, late for me) meeting, so by the time I was out the door I knew all the westward corridors would be heavy. Decided to head through South City instead. Plan worked well; just a bit of congestion through Bevo, but otherwise light traffic. Got to Grant's trail just before 5 and obviously traffic wasn't a concern after that.

Wednesday Mar 23, 2011 #

6 AM

Cycling (Road) 1:15:00 [2]
shoes: Bike:Kona Hardtail

As usual, putting on an O-meet has completely turned my life upside down. That's not a complaint; I think a little chaos to bring about something you care about is a fair trade. The specific upshot in this case is that the Felt is still disabled, so it was back into work on the SUV.

Really nice morning; would have loved to go further, but I'm already not sure I'll have the legs for this afternoon's session, so I just did the slightly longer route through Forest Park and left it at that.
3 PM

Cycling (Road) 2:15:00 [2]
shoes: Bike:Kona Hardtail

I've ridden 325,000 miles, but I've never battled a wind this strong for this long. Most of the ride was under 10mph. A good bit was more like 5 or 6. I had already decided to postpone the quality running until tomorrow before I even started, but I wouldn't have had a choice as it took over 2 hours to cover what would normally be under 90 minutes, so I had no extra time to run.

Tuesday Mar 22, 2011 #

10 AM

Terrain (Grass) 45:00 [2]
shoes: Gel-Saga

Heel felt much better this morning which I took as an endorsement of yesterday's easy soft-surface run. So, I did it again.
3 PM

Cycling (Road) 3:03:00 [2]
shoes: Bike:Kona Hardtail

Home from work on the SUV via a very circuitous route because it looked like it might start raining and I didn't feel like riding long in the rain. I figured as long as the rain held off, I'd keep adding distance. Turned out to be a pretty nice ride after the first set of sprinkles passed. Lots of wind, but it didn't bug me.

Monday Mar 21, 2011 #

10 AM

Terrain (Grass) 46:00 [2] *
(rest day) shoes: Gel-Saga

Midday (well, midday for someone who starts work before 6AM) jog around the Arch. There and back via the plaza along Market to make nearly the whole run soft surface.

No surprise that the heel was not happy upon waking this morning. Running (easy and short) still makes it feel better rather than worse, so I'm continuing to treat it as normal high-volume mitigation rather than an actual injury. Probably only 1 mistake away from going over the edge, though.

As a defense against that, I am making some subtle adjustments to the training plan. I had already planned on moving the bulk of the volume to the bike (as is my custom every year when things get warmer). I'm going to cut the hard-surface running to one quality workout a week. Daniel's plan calls for a second Q workout; I'll do that on trail. It's getting warm enough in the mornings to put the barefoot on grass runs back in, too. Those seem to help a lot.

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