Training Log Archive: WIn the 30 days ending Apr 30, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||
Tuesday Apr 30, 2013 #
Running intervals 1:10:00 [4] 14.97 km (4:41 / km)
shoes: Saucony Mirage
Managed to get out before kids program to do some intervals. 2 x 20 minutes with 3 minutes rest at aiming for around 4:00. Pretty much hit that dead on, the first one had a climb in it so it was a bit short, but they were ultimately 5k intervals. Then I looked at my watch and holy crap I'm going to be late, and cooled down back to the shelter at 4:30 pace. Made it back just a tad late!
Sunday Apr 28, 2013 #
Weights 1:15:00 [1]
Went back to the gym for another bout of lifting with Lambo. Its amazing how quickly I seem to adapted back to lifting weights. I actually did more bench press and feel far less sore afterwards. Did some favorite classic exercises but weren't there for super long because Adrian was operating on about 2 hours of sleep.
I would question the quality of work of a lawyer who works non-stop for 16 hours a day. Likewise with doctors.
I would question the quality of work of a lawyer who works non-stop for 16 hours a day. Likewise with doctors.
Running 1:00:00 [1] 10.84 km (5:32 / km)
shoes: Saucony Mirage
Post-work jog with Nevin to go and scope out the new Whitemud building. I ranted about how much I hate off-leash dogs. So.... the usual.
Saturday Apr 27, 2013 #
Cycling 50:00 [1]
Easy cycle before the shop because Patrick said he'd do intervals with me in the evening.
Running 1:00:00 [1] 12.12 km (4:57 / km)
shoes: Saucony Mirage
Guess who pansied out of intervals? Well, technically me, but also Patrick. The wind really picked up and it started rain/snow/hailing out, so he decided he'd really rather not. Instead, I did the ol' Laurier loop at a brisk pace.
I've been really trying to pick out some new shoes, but nothing is quite sitting right. Don't want another pair of mirages, the wave precisions are pretty nice, Jack suggested the e-motion road, the elixers are super sexy, and then there's the Altras. Zero drop, might be good for my PF, and really comfortable. But LOOK at these things. They look ridiculous.
I've been really trying to pick out some new shoes, but nothing is quite sitting right. Don't want another pair of mirages, the wave precisions are pretty nice, Jack suggested the e-motion road, the elixers are super sexy, and then there's the Altras. Zero drop, might be good for my PF, and really comfortable. But LOOK at these things. They look ridiculous.
Friday Apr 26, 2013 #
Running 50:00 [1] 8.45 km (5:55 / km)
shoes: Saucony Mirage
Well.... I finally visited the Chrio. A new one, though, one who has slightly better bedside manner than the cardboard box I saw before. Expensive as all hell, but he seemed to do a bit more stuff, and didn't snap crackle and pop me at all, which I hate. A little more graston than the ART of the guy before. Foot feels, well, about the same. But, that's what I found last time, it really took 4 solid trips, and this time I'm not going cold turkey on running at the same time. Only 1/2 cold turkey.
So, with that in mind, went for a yog with Nevin around by Mill Creek. Its weird how because I don't know those routes off by heart and hope to die, they feel like they should be longer, but that loop was almost exactly the same distance as my most common loop, but I felt like I went way farther, or faster. Neither of the above.
So, with that in mind, went for a yog with Nevin around by Mill Creek. Its weird how because I don't know those routes off by heart and hope to die, they feel like they should be longer, but that loop was almost exactly the same distance as my most common loop, but I felt like I went way farther, or faster. Neither of the above.
Thursday Apr 25, 2013 #
Cycling 50:00 [1]
Today my foot was sore a lot more than it has been in the last few weeks.
So, I booked a Chiro appointment. Time to get this fixed.
So, I booked a Chiro appointment. Time to get this fixed.
Wednesday Apr 24, 2013 #
Cycling 45:00 [1]
Morning spin on the trainer. Its started to get noisy again. Hm.... really I should just bite the bullet, book it in for a tune up, and then go outside. But, but... then I'll need new cables, and new tires, and $300 later, *cry*.
Orienteering tempo 55:00 [4] 10.23 km (5:23 / km)
shoes: Inov-8 X-Talon 212
First orienteering of the spring! Hooray! I've vowed (once my foot is better), to do, above the Wednesday night session, another self-training at some point during the week. I know! TWICE a week. That's going to require a lot of effort, in the sense of harassing everyone else to come up with some training. Unfortunately there's not really anyone around to setup the training, since the only other person I can think of would actually want to do it to. Which is of course fair. Anyway, unflagged training is better training the none.
Anyhow, first orienteering. I had hope that since this was 'newly updated" and a map I'd never be on, it'd be really great and exciting and new and really well planned. No dice. Still, I tried to focus on my main theme for this year, which is planning.
In two ways: one, having an operational plan. This I'm going to do every control, in order, to ensure I get from one control to the next. This is a work in progress. Two, not leaving the control without a plan. How will I get from this control to the next? If I haven't figured it out yet, I won't leave the control. If I have, could I consider working on the next one? Proactive is the name of the game. I hope this will reduce the incidents of being infected with an earworm.
Hm... this could be a really good article for my next blog post. You know, after the three I've half finished.
Anyhow, first orienteering. I had hope that since this was 'newly updated" and a map I'd never be on, it'd be really great and exciting and new and really well planned. No dice. Still, I tried to focus on my main theme for this year, which is planning.
In two ways: one, having an operational plan. This I'm going to do every control, in order, to ensure I get from one control to the next. This is a work in progress. Two, not leaving the control without a plan. How will I get from this control to the next? If I haven't figured it out yet, I won't leave the control. If I have, could I consider working on the next one? Proactive is the name of the game. I hope this will reduce the incidents of being infected with an earworm.
Hm... this could be a really good article for my next blog post. You know, after the three I've half finished.
Monday Apr 22, 2013 #
Running 1:15:00 [3] 12.34 km (6:05 / km)
shoes: Saucony Mirage
Met up with Nevin for a real nice jog with Adrian. A tad too much road, but lots of trail too, and a lovely evening. Foot still holding up really well. Not so bad while running, its mostly painful while walking around, especially afterwards and the classic "first thing out of bed" symptom.
Still, this can only be considered positive. With the improvement I'm trying to make sure I get in quality sessions, rather than fluff, so I will probably again do some longer painful tempo-y stuff. I actually imagine I could probably get on the track soon.
Still, this can only be considered positive. With the improvement I'm trying to make sure I get in quality sessions, rather than fluff, so I will probably again do some longer painful tempo-y stuff. I actually imagine I could probably get on the track soon.
Sunday Apr 21, 2013 #
Running tempo 1:55:00 [2] 18.83 km (6:06 / km)
shoes: Inov-8 X-Talon 212
I kind of had to abandoned the every second day plan because I need to go out and scope out my course for my Wednesday night meet. This workout actually took 2:30, but some of time was stopped doing some mini-remapping and finding some new control sites since the ones on the map aren't great or aren't really there.
Also, there's a ton of snow left. Like, knee deep in places. Anytime spring wants to come along, its more than welcome.
Also (2), how can a person possibly pick up all the poop of the 7 off-leash dogs he walking? I bet he doesn't.
Also, there's a ton of snow left. Like, knee deep in places. Anytime spring wants to come along, its more than welcome.
Also (2), how can a person possibly pick up all the poop of the 7 off-leash dogs he walking? I bet he doesn't.
Cycling 1:00:00 [1]
My legs are still bloody sore from Saturday, so I tried to get back on the trainer to spin them out. That's great for the quads, which are pretty much back to normal.
The calves? Not so much.
The calves? Not so much.
Saturday Apr 20, 2013 #
Running intervals 1:30:00 [4] 18.79 km (4:47 / km)
shoes: Saucony Mirage
So remember how I said yesterday I was really sore? Actually, the legs weren't so bad. I couldn't lift my arms above my shoulders, but who really needs that for running?
Still on the every second day running train, which seems to be working out okay, so gave a go at 3 x 20 minute intervals. Hung with Jack, who was doing 4x, for the first 1 and a half before turning around. Struggled a little, but still hung with him, which is positive as he just recently ran a 56 minute 10 miler, about the same pace as my 35:00 10k from last year. The first was 4:03 pace, second 3:50, and third 4:02. Third was verrrrrry wobbly, despite being downhill. No one to try and hang on to really made things feel like a bit more of a struggle. My hams and hips were far worse than my foot, which was good. I think spent a whole day on my feet without much pain either.
(post-script: next day - foot train wreck)
Still on the every second day running train, which seems to be working out okay, so gave a go at 3 x 20 minute intervals. Hung with Jack, who was doing 4x, for the first 1 and a half before turning around. Struggled a little, but still hung with him, which is positive as he just recently ran a 56 minute 10 miler, about the same pace as my 35:00 10k from last year. The first was 4:03 pace, second 3:50, and third 4:02. Third was verrrrrry wobbly, despite being downhill. No one to try and hang on to really made things feel like a bit more of a struggle. My hams and hips were far worse than my foot, which was good. I think spent a whole day on my feet without much pain either.
(post-script: next day - foot train wreck)
Cycling 45:00 [1]
A light evening spin on the trainer made things feel much better, though. And my sweet new bike shorts I bought on staff order. Craft has the best staff deals (and bike shorts, and ski gear, and underwear, running stuff? Not... so much).
Friday Apr 19, 2013 #
Weights 1:20:00 [2]
Weights? Really? Yep. Adrian is in town, so hit the gym with him since he's now super strong and gained 30 pounds. Did plenty of the usual stuff, bench press, squats (deep!), my favorite one leg deadlift, iron cross, and... etc.
Now I'm very sore. Very, very sore. Like, seriously, you have no idea.
Now I'm very sore. Very, very sore. Like, seriously, you have no idea.
Thursday Apr 18, 2013 #
Running 1:00:00 [1] 11.8 km (5:05 / km)
shoes: Saucony Mirage
Hit the shop for a run with Paul before working at the shop. I've stepped it up to running every second day, which is feeling okay with my foot, but, hilariously, my IT band really started to bother me later in the evening. When do I get to start swearing? A lot.
Again, I look at Julian's speed, and being in Sweden, and.... why I am still doing this? And still living here? So pointless....
Guess what movie I saw over the weekend? So sappy.... I love it.
Again, I look at Julian's speed, and being in Sweden, and.... why I am still doing this? And still living here? So pointless....
Guess what movie I saw over the weekend? So sappy.... I love it.
Wednesday Apr 17, 2013 #
Cycling 1:00:00 [1]
Tuesday Apr 16, 2013 #
Running 45:00 [1] 9.79 km (4:36 / km)
shoes: Saucony Mirage
Jog before Kids Run Wild. Running on pavement is fast, but also very hurty on the legs. Hurty indeed.
Monday Apr 15, 2013 #
Cycling 1:00:00 [1]
Sunday Apr 14, 2013 #
Running 1:25:00 [3] 15.19 km (5:36 / km)
shoes: Saucony Mirage
2 x 18 minutes with 3 minutes rest. I honestly don't feel like I'm getting any faster right now, as much as I'm just barely hanging on to the fitness I've acquired over the past 10 years. I have a lot, a lot of difficulty doing intervals on my trainer, partly because my trainer is thoroughly falling apart. When skiing was around, that was excellent because I could still do some intervals, but even then, the intensity was not often enough to really feel a great difference. Nevertheless, I put in a fine effort, I suppose, averaging 4:13 and 4:09.
HOWEVER, I was checking out Julian's log, and he did a 2 hour "long run" (easy?) at just over 4:00 pace. Two hours, 30k. I just did 18 minute intervals slower than that. Holy crap. Seeing that did not feel good.
HOWEVER, I was checking out Julian's log, and he did a 2 hour "long run" (easy?) at just over 4:00 pace. Two hours, 30k. I just did 18 minute intervals slower than that. Holy crap. Seeing that did not feel good.
Saturday Apr 13, 2013 #
Cycling 45:00 [1]
Got on the trainer for an urgent 45 minute spin before heading to the shop for the day. The foot was very, very sore when I got home. Very.
Running 55:00 [1] 9.31 km (5:54 / km)
shoes: New Balance 890
Despite this, I went home and called up Adrian for a run. Iced before, after, and it was generally.... still painful.
Friday Apr 12, 2013 #
Cycling 1:00:00 [1]
I got on the trainer before an afternoon at the office followed by a shop PK and swag reception. Some really, really nice short that'll go great with the National Team kit. Only question is if they're a little tooooooo short.
Thursday Apr 11, 2013 #
Nordic (skating) 1:35:00 [1] 25.01 km (3:48 / km)
Ha Ha! Skiing! On April 12! On World Cup Carbonlite Hole S-tracks! I know, I can't believe it either. But, thanks to a bit more snow and some cold conditions, we headed out to SWC and did a really nice skate in slowly slow-ening conditions. Pretty fast at first, fast enough that Paul bit it around a corner, and then turning pretty slushy by the end. But still, by far, the best conditions I have ever seen for April. The best.
Everyone seems very, very tired of winter, though. Especially the media. Which annoys the heck out of me.
Everyone seems very, very tired of winter, though. Especially the media. Which annoys the heck out of me.
Wednesday Apr 10, 2013 #
Cycling 1:00:00 [1]
There's only one reason I'd still be mad enough to ride my trainer.
That's right, I really wanted to watch the Oilers lose yet again.
That's right, I really wanted to watch the Oilers lose yet again.
Monday Apr 8, 2013 #
Cycling 1:00:00 [1]
Hopped on the trainer. Foot was very painful today, though, oddly, in a completely different place. That was weird.
Sunday Apr 7, 2013 #
Cycling 45:00 [1]
Trainer. 45 minutes. Boo-urns.
Saturday Apr 6, 2013 #
Nordic (skating) 1:10:00 [1] 17.43 km (4:01 / km)
bafflingly, I'm still on world cup skis. April 8th! Whodathunkit. We got some more snow over the weekend, so it was still pretty good conditions. And guess what is expected next weekend? More snow!
Anyway, since others decided to come along, I didn't get to leave nearly as early as I would've liked. Oh well. Fell asleep after the shop so no second workout.
Anyway, since others decided to come along, I didn't get to leave nearly as early as I would've liked. Oh well. Fell asleep after the shop so no second workout.
Friday Apr 5, 2013 #
Running 50:00 [1] 8.25 km (6:04 / km)
Adrian is back in town! Hooray! Straight back into 7AM morning runs! Well, actually, it seems likely they won't happen all that often because the real world has real jobs and so he'll be likely working all day and all night non-stop while he's here. Bummer. I'd love a real job. So far I can't even get an interview for anything. Criminy.
Cycling 1:00:00 [1]
Thursday Apr 4, 2013 #
Running 50:00 [2] 9.14 km (5:28 / km)
shoes: inov-8 Baregrip 200
Went for a tempo-ish jog before working at 6PM at the shop. Note to self: trying to use barefoot style shoes to strengthen the foot with plantar fasciitis is a bad idea.
#ouch
#ouch
Wednesday Apr 3, 2013 #
Cycling 45:00 [1]
Morning cycle on the trainer. My rear tire is in bad, bad shape. Definitely won't go out in the real world with that anymore!
Running intervals 1:05:00 [4] 13.5 km (4:49 / km)
shoes: New Balance 890
Went out for a short interval workout. Ordinarily I'd like to do more, but I'm being careful foot-wise to get out some quality without too much volume (operating on the theory that its the volume of running rather than the intensity, this is based on the scientific strategy of nothing).
Anyway, 8 x 4 minutes w/1 minute rest. My pace chart suggests that I should be doing about 100% of my 10k pace, which would imply about 3:30s, and slowly ramping up to about 3:05. But that's REALLY fast. I don't think I could sustain that, except on a track. I split my time on road and soft soft trail, so there was wild fluctuation of pace, but really, even on the first and last I was hovering around 3:45. Hopefully I can chalk it up to the first running intervals in a while and this is just the start of something awesome.
Also, chiptronica!
Anyway, 8 x 4 minutes w/1 minute rest. My pace chart suggests that I should be doing about 100% of my 10k pace, which would imply about 3:30s, and slowly ramping up to about 3:05. But that's REALLY fast. I don't think I could sustain that, except on a track. I split my time on road and soft soft trail, so there was wild fluctuation of pace, but really, even on the first and last I was hovering around 3:45. Hopefully I can chalk it up to the first running intervals in a while and this is just the start of something awesome.
Also, chiptronica!
Monday Apr 1, 2013 #
Running 1:25:00 [1] 22.5 km (3:47 / km)
Took off to SWC for another spring time ski. I wasn't going to go but decided for foot purposes it was still a good idea. There's this guy who comes into the shop sometimes, buy stuff, and then likes to talk about skis, most particular, he apparently likes to shave down his tips and tails to get a particular shape of his skis. I'm not entirely sure why he does it, my eyes glazed over when he opened with shaving down his tips. Russians.
Anyway, I skied past him around the start, and saw him when I finished a first loop, and I'm fairly certain he was waiting there for me, because then he proceeded to ski behind me for the next 45 minutes or so. And when I stopped to take off my jacket, he waited for me to start skiing so he could follow behind me again. Wicked annoying. I suppose the alternative is him trying to talk to me, which would probably be worse.
Anyway, I skied past him around the start, and saw him when I finished a first loop, and I'm fairly certain he was waiting there for me, because then he proceeded to ski behind me for the next 45 minutes or so. And when I stopped to take off my jacket, he waited for me to start skiing so he could follow behind me again. Wicked annoying. I suppose the alternative is him trying to talk to me, which would probably be worse.
Cycling 45:00 [1]
Hopped on the trainer for riding and my extensive post-workout foot/leg rehab, which involves, well, a lot of stuff. A typical 45 minute workout is actually about an 1:20 when you include core, balance, PF exercises, stretching, rolling, icing. Time consuming.
C • promos 19