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Training Log Archive: ebuckley

In the 7 days ending Apr 17, 2011:

activity # timemileskm+m
  Terrain4 5:04:13 15.53 25.0
  Mapping1 3:10:00
  Cycling2 2:08:00
  Running2 1:38:00
  Total8 12:00:13 15.53 25.0

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Sunday Apr 17, 2011 #

2 PM

Cycling (Road) 1:04:00 [2]
(rest day) shoes: Bike:Kent Tandem

Over to and around CC Lake with Yaya. Stopped for a picnic.

While I definitely can use the off day, the very good news is that my heel DOESN'T HURT AT ALL. I have the usual bruises on my soles from running a rocky trail hard, but the injury of concern is not complaining. First time I've done a 2+ hour workout without such complaint since it first flaired up in January.

Saturday Apr 16, 2011 #

6 AM

Running (Road) 31:00 [2]
shoes: DS Trainers

Warmup, or better stated, staying warm by moving. Light mist and 43F made standing around pretty chilly.

Terrain race (Trail) 1:55:13 [4] *** 25.0 km (4:37 / km)
shoes: Oroc 280 (old)

Double Chubb 25K (AKA Single Chubb). Would have loved to run the 50K in such great conditions, but with the marathon so close, I contented myself with running the single at marathon effort. Raised the effort a bit more than that coming in for no particular reason as there were several minutes on either side of me. Mud wasn't bad on the way out. A bit sloppy along the river coming back. Tyson side was fine as usual. Nice confidence builder with 2 weeks to go - I'm sure I could have held that effort for another hour (but probably not the full 50K). 2nd overall. 1st master.

Splits:
24:27 Start to Tyson tracks
30:55 (55:22) Turnaround
30:23 (1:25:46) Tyson tracks
24:10 (1:49:56) Tyson trailhead
5:16 (1:55:13) Chinkapin loop

I wish I'd remembered to take splis at the Lone Elk trailhead, as this was obviously a PR for the trail. Probably about 3 minutes each way from the trailhead to the turnaround and then another 45 seconds or so from the start to the Tyson trailhead. I guess I'll be conservative and call it 1:45 for the Chubb Trail proper, but I think it was faster than that.

Terrain (Mix) 1:10:00 [2] ***
shoes: Oroc 280 (old)

Dropped my plaque and medal off at the car and then joined David for the start of his second loop. He was going fast enough that I let him go after a mile and continued on at a pretty easy pace to the aid station at the tracks, which was manned by Vicki Vojak, Don Hong, and a few other fairly cool folks I consider freinds. Seemed like I might be going a bit too long (the whole point of doing the single was to be able to recover in time for one more quality workout late next week), so I came back cutting straight through the woods.

Friday Apr 15, 2011 #

6 AM

Note

As of now, we're getting rain, but not nearly anything as ferocious as predicted. Radar seems to indicate that this might pass by midday. I might stop by the Chubb this afternoon to assess my shoe choice. I had assumed I'd be wearing the Orocs, but if it's not too goopy, I'd rather run in the Sabinos.
3 PM

Terrain (Grass) 32:00 [2] *
(rest day)

By mid afternoon I was getting antsy and another nasty front (complete with tornado warnings) was on the way, so I just went for a barefoot run on the powerline. Plenty of goop and I can't imagine the trail along the Meramec will be much better, so I'll just plan on wearing the 340's. I don't know why I'm stressing over it; I wore them without any problem at Psycho Wyco which was twice as long on a tougher trail when my heel was considerably worse.

Thursday Apr 14, 2011 #

10 AM

Terrain (Grass) 35:00 [2] *
(rest day) shoes: Gel-Saga

The prudent move would have been to take the day off completely, but it was too nice out for that. Easy jog over to Lafayette Square and around the park. A bit more hard surface than the Grass Arch loop as the bridges on 18th and Jefferson bring the concrete up to about 25%. Heel felt fine, though, which is a happy thing; it was bugging me last night.

Wednesday Apr 13, 2011 #

11 AM

Running (Road) 1:07:00 [3]
shoes: DS Trainers

Duck(P) @18:13. While the heel might have preferred otherwise, I've found that neglecting hard-surface quality right before a marathon is asking for disaster. Anyway, it felt fine after the warmup.

Seven seconds per mile faster than the same run last fall. Weather was about the same (as in pretty nice but slightly warm), so it appears there has been a real improvement in tempo pace. We'll see for sure in 17 days. Meanwhile, I'll be kicking back the rest of the week so I'm fresh for DC25 on Saturday which I plan to run pretty hard, but not all out.
4 PM

Mapping (Woods) 3:10:00 [1] ***
shoes: Salomon XA

... well, that is if you consider mapping kicking back. Spent a few very pleasant hours working on the Creve Coeur Lake map. At least there were no hills! This place is flat, flat, flat.

Tuesday Apr 12, 2011 #

5 AM

Cycling (Road) 1:04:00 [2]
(rest day) shoes: Bike:Felt CX SS

Easy spin in to work.

Monday Apr 11, 2011 #

4 PM

Terrain (Grass) 52:00 [2] **
(rest day) shoes: Gel-Saga

Had to drive in because I had to bring my laptop in to work and my pack for carrying it was already there. Home via Metro (Union Station, Delmar, and the bus out to the J) and the powerline with a stop at the store for some dinner rolls. A bit further than I should run on a rest day, but easy pace and all on grass. Not that there was any doubt, but my legs confirmed that yesterday was a pretty stout effort.

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