Training Log Archive: WIn the 30 days ending Nov 30, 2013:
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Friday Nov 29, 2013 #
Cycling 1:25:00 [4]
Day 0.5 of my fitness trial I'm participating in starting on Monday at the U of A!
What's the study?
"Quantification of Sympathetic and Parasympathetic Responses to Intense Training and Taper Periods in Male Athletes"
So, today, was a "familiarization time trial", not really something I wanted to do, but they insisted. I did two 10k time trials with 15 minute break in between. I didn't know I could bring in my own bike, so in the future I'm going to bring my road bike in to do this on, which will be good from a fit perspective, but bad from a 'my bike is falling apart' perspective. No time to tune it up, so I really hope it co-operates.
Anyway, two 10k time trials. First one was 14:35, second was 14:22. Although the second time was tougher, I think I'd figured out the shifting a bit better and chose a better gearing. Like anything else, its a bit of a battle of tactics and pacing, so I think I'll be able to cut down some time even more when I'm on the right bike and I've figured out the gears.
Study should be tough, though! 3 vo2Max, 6 more time trials, and a variety of other interval workouts and occasionally lying in a box having my blood taken. Fun!
What's the study?
"Quantification of Sympathetic and Parasympathetic Responses to Intense Training and Taper Periods in Male Athletes"
So, today, was a "familiarization time trial", not really something I wanted to do, but they insisted. I did two 10k time trials with 15 minute break in between. I didn't know I could bring in my own bike, so in the future I'm going to bring my road bike in to do this on, which will be good from a fit perspective, but bad from a 'my bike is falling apart' perspective. No time to tune it up, so I really hope it co-operates.
Anyway, two 10k time trials. First one was 14:35, second was 14:22. Although the second time was tougher, I think I'd figured out the shifting a bit better and chose a better gearing. Like anything else, its a bit of a battle of tactics and pacing, so I think I'll be able to cut down some time even more when I'm on the right bike and I've figured out the gears.
Study should be tough, though! 3 vo2Max, 6 more time trials, and a variety of other interval workouts and occasionally lying in a box having my blood taken. Fun!
Thursday Nov 28, 2013 #
Running 40:00 [3] 7.23 km (5:32 / km)
shoes: Salomon Speedcross
Just a simple run around the river valley before working. I would have very much liked to do more, or at least shop strength afterwards, but no one else was,and we all know I'm not motivated to do anything by myself!
Wednesday Nov 27, 2013 #
Running 1:00:00 [1] 12.8 km (4:41 / km)
shoes: Mizuno Wave Precision
A nice brisk run around a slightly different loop. I probably should have made it longer.
I had to swing by the Mayfair golf course, because a rumour lead me to think that there is actually nordic grooming on that golf course. As a private country club in the middle of the city (which I'm hugely opposed to), I assume that a) they don't care for a peasant sport like skiing, and b) they sure as hell don't want riff-raff skiing on it.
So, I walked in and wandered around to find the trails. I did find what I think was probably the beginning of the loop. Its a somewhat shallow classic track, but looks in good shape and could be really nice. Its not wide enough for anything else, but its also quite flat. It was claimed that its almost 6.5k, which if true would be ridiculously awesome. Beats that 2k over at Victoria. Gotta get out there and check it out on skis! (but maybe in the day time so I know what I'm running into).
I had to swing by the Mayfair golf course, because a rumour lead me to think that there is actually nordic grooming on that golf course. As a private country club in the middle of the city (which I'm hugely opposed to), I assume that a) they don't care for a peasant sport like skiing, and b) they sure as hell don't want riff-raff skiing on it.
So, I walked in and wandered around to find the trails. I did find what I think was probably the beginning of the loop. Its a somewhat shallow classic track, but looks in good shape and could be really nice. Its not wide enough for anything else, but its also quite flat. It was claimed that its almost 6.5k, which if true would be ridiculously awesome. Beats that 2k over at Victoria. Gotta get out there and check it out on skis! (but maybe in the day time so I know what I'm running into).
Tuesday Nov 26, 2013 #
Nordic (skating) 1:20:00 [1] 16.6 km (4:49 / km)
A nice, exceptionally easy ski with Marie and sometimes Nevin's group on a Tuesday night. Quite astounding to see how many people come out for ENSC training, though less impressed by how they obliviously took up the entire shelter. Like, seriously, if all you're going to do is lean against the picnic table, can I please just sit on it to put on my boots? K thx.
On the other hand, I'm not opposed to being out on the trails with that many people out there. I get a tad lonely when I go other times and the trails are completely deserted save for the jerkwad dog owners. Its fun being out there seeing tons of skiers and having to dodge them all.
On the other hand, I'm not opposed to being out on the trails with that many people out there. I get a tad lonely when I go other times and the trails are completely deserted save for the jerkwad dog owners. Its fun being out there seeing tons of skiers and having to dodge them all.
Monday Nov 25, 2013 #
Nordic (skating) 1:25:00 [4] 22.3 km (3:49 / km)
Paul texted me the night before to propose some intervals in the morning, I happily obliged because he didn't propose starting at 11. Delightful morning for some 15 x 1 minute w/ 2 minute rest. Conditions weren't great, they were busy rolling as we were there (since they don't groom in the evenings), and each pass they'd do would make it slower and slower. Or... maybe I was getting slower and slower? Probably a little of this, a little of that. Tried to give it a good go on the uphills but I can tell that the power is just really not in me any more for skiing. It was just like the race on Saturday. I still feel nice and smooth on the flats, but just not powerful. Oh well. I knew this was going to happen!
Running 40:00 [1] 8.7 km (4:36 / km)
shoes: Mizuno Wave Precision
A real nice post work evening jog just on a light out and back. I'm still loving my Wave Precisions, but I suspect that they're getting pretty close to the end of their life. But what to pick next? Tough decision. I guess I could start running in my glow in the dark 890s, but they're just tooooo pretty. And we don't have a wave sayonara in a 12.
I need a lightweight trainer with 8-14mm drop. Any advice?
I need a lightweight trainer with 8-14mm drop. Any advice?
Sunday Nov 24, 2013 #
Running 1:05:00 [1] 11.9 km (5:28 / km)
shoes: Salomon Speedcross
Now that some people have walked along my usual trails, they're getting a big more packed down and a bit more runnable. Its still way slower than mid-summer, but I can actually get some decent push off and it doesn't feel like running in sand. Not *all* of it is quite like that, but its a significant improvement. Soon enough I can probably go back to using road shoes a lot of the time. That'll be nice.
Saturday Nov 23, 2013 #
Nordic (skating) race 1:50:00 [4] 24.5 km (4:29 / km)
First Flakes Loppet at Capilano. Yikes! This was bad. Well, the first lap was good, but it was all downhill from there. Not good conditions for me, very, very soft, and I'm not a lightweight dude. I probably could have used a softer pair of skis for one, but I went out probably a bit too hard and then started to hurt quite soon after. By the last lap I was well out of it but there was no one behind me so the motivation and drive to push past the pain was not there. But there wasn't definitely a lot of pain!
Great day to be out, nice weather, painful malleolus. Two weeks of no skiing was apparently not sufficient. I threw in a heel left in my left boot and it may have taken some of the pressure off, but not enough to eliminate it completely.
Great day to be out, nice weather, painful malleolus. Two weeks of no skiing was apparently not sufficient. I threw in a heel left in my left boot and it may have taken some of the pressure off, but not enough to eliminate it completely.
Running 35:00 [1] 6.8 km (5:09 / km)
shoes: Mizuno Wave Precision
Now that it gets dark at like, 3, its getting tougher and tougher to get out for afternoon workouts. I tried to rejuvenate with a little nap, but that did not help at all, since I just felt more tired. But, I felt compelled to get out and do something, so went for a nice light jog.
Nice to be in some cushy road shoes too. My feet missed these.
Nice to be in some cushy road shoes too. My feet missed these.
Friday Nov 22, 2013 #
Running 1:35:00 [1] 15.8 km (6:01 / km)
Well, I went for a run in the snow. The usual longer loop that takes about 15 minutes longer thanks to the uber soft and deep snow. Its a tough slog. Lovely night to be out, rocking out to some sweet radio DJ-ing.
And then I got to the end, took a quick glimpse at my watch, pressed the stop button, and it promptly swallowed the workout. Like, reset, and the workout just gone. Not in the history, back to zero on the timer. Just, gone. Thankfully that brief glimpse help, and double thankfully I didn't bother to wear my HR monitor.
This must have been because I stopped using the paper clip to hold my watch together and got a real strap. It must have liked the paper clip.
And then I got to the end, took a quick glimpse at my watch, pressed the stop button, and it promptly swallowed the workout. Like, reset, and the workout just gone. Not in the history, back to zero on the timer. Just, gone. Thankfully that brief glimpse help, and double thankfully I didn't bother to wear my HR monitor.
This must have been because I stopped using the paper clip to hold my watch together and got a real strap. It must have liked the paper clip.
Thursday Nov 21, 2013 #
Weights 45:00 [1]
Got in a little shop strength after work. We upped it to three sets, which wasn't too much of a problem. I mean, after you do one set up of chin-ups and do basically none on the second set, what's the harm in doing basically none on a third set too?
Wednesday Nov 20, 2013 #
Running 50:00 [1] 8.66 km (5:46 / km)
Oh, yippee, its -22 out. Still, trials by miles, so I ventured out and stuck to a quite slow pace to keep the lungs from becoming freezies. The wind was pretty heavy in places so I had to wrap up real real tight. Nice to have the entire river valley to myself though!
Tuesday Nov 19, 2013 #
Weights 30:00 [1]
A little post-soccer basement strength. Since I don't have an indoor chin-up bar i replaced chin-ups with one legged squats, which is a good one! Did a bunch of balance and hip work afterwards as well, which is always a great burn (but doesn't count towards the training time).
Monday Nov 18, 2013 #
Running 1:10:00 [1] 13.27 km (5:17 / km)
The temperature and the snow continues to fall. I haven't actually been too motivated to get out the skis yet, the malleolus is still a tad sensitive from Lake Louise weekend, so I continued to go out.
I have finally broken down and gotten some Salomon shoes, the Speedcross. I'm very much off the "low-drop" bandwagon, as I feel at this point my form is fairly efficient and my calves just cannot take running in such a low drop show. I like landing full foot, and a nice high ramp angle enables my whole foot to contact the ground at once and I get a nice forward angled push-off. 10mm for the win!
I have finally broken down and gotten some Salomon shoes, the Speedcross. I'm very much off the "low-drop" bandwagon, as I feel at this point my form is fairly efficient and my calves just cannot take running in such a low drop show. I like landing full foot, and a nice high ramp angle enables my whole foot to contact the ground at once and I get a nice forward angled push-off. 10mm for the win!
Saturday Nov 16, 2013 #
Running 55:00 [1] 10.22 km (5:23 / km)
And.... its still snowing, and still getting colder. Something I've learned? Icebug Spirit OLX are really not training shoes. Sure, they're orienteering training shoes, but man, are those things stiff and rock hard. The studs were helpful, but would ruin my feet in short order. But, maybe its just this pair. I liked my first pair that I promptly lost in Finland. Maybe this pair just needs more softening and abuse before they really mold nicely. Maybe I should try heat molding them!
Running 50:00 [1] 8.36 km (5:59 / km)
shoes: Saucony Kinvara TR
A nice toodle around the farm with Nevin before the EOOC AGM. New club jerseys seem like a possibility, I'm thinking Noname in an attempt to come up with some that look better than Calgary's. I failed to mention the price, which I wonder how much will dampen their enthusiasm.
"If at first you don't succeed, never try again".
"If at first you don't succeed, never try again".
Friday Nov 15, 2013 #
Running 1:10:00 [1] 13.16 km (5:19 / km)
Now that its snowed (a lot), achieving my former pace/effort ratio is way, way, tougher. So much so that its really not worth worrying about quite as much. I'm aiming to put into the same effort level, but there's no way I can achieve it in either the unstable packed snow or the deep fresh snow. Not a chance. As it gets colder and snowier its going to be tougher to get out and keep doing these, but I just need to plug away as best I can, and after my U of A study in a few weeks I'll get a gym pass and can hit the treadmill if necessary. Speaking of gyms...
Thursday Nov 14, 2013 #
Orienteering 1:15:00 [1] 12.87 km (5:50 / km)
shoes: Saucony Kinvara TR
I have threatened several times before to make my orienteering life more difficult when training around Edmonton. Today I executed this plan by not having a headlamp when I went for an evening O+ session. I tell you, this makes it just a smidge harder. Generally the light pollution makes it fairly easy to see the world, but the map? Not so much. Basically I'd need to stop and make a plan before going again. Kind of like map memory, but with my atrocious memory.
Add that the whole world was a skating rink, and it was quite the session. Quite indeed.
Add that the whole world was a skating rink, and it was quite the session. Quite indeed.
Weights 30:00 [1]
I'm pleased that we're now making post-shop strength a regular thing, 30 minutes of chin-ups, sit-ups, push-ups, box jumps, and dips. Next week we're going to ramp it up to three sets!
Wednesday Nov 13, 2013 #
Running 45:00 [1] 7.97 km (5:39 / km)
Back into the swing of things with a fairly pleasant evening run before a Saucony PK (where we teach the rep things, oh well, she comes with swag). When I run from the shop, all my loops are off, they never seem to take as long as I want them to, or they feel like they'll take to long. Life is hard, I know
Monday Nov 11, 2013 #
Nordic (skating) 1:40:00 [1] 20.2 km (4:57 / km)
Last workout in Lake Louise. We had intended to do some sprintervals, but we started when the temperature was -19, so it was concluded it was unhealthy to do it. I kind of wanted to do them anyway, but my foot is was still bothering me in these darn boots, and it was only made worse by the cold and the necessity to tie my boots really tight. By the end the vast majority of my toes were numb, despite the sun having come out and it warming up really nicely. The sunny bits of the trail were so nice to ski on, as it was a really bright day and those sections warmed up significantly. The snow sparkled and the conditions couldn't be much better, and I warmed up eventually.
Then we made a Strava segment on the downhill, I hit 56 km/h, and was completely frozen again.
Then we made a Strava segment on the downhill, I hit 56 km/h, and was completely frozen again.
Sunday Nov 10, 2013 #
Nordic (classic) 2:00:00 [1] 20.3 km (5:55 / km)
A nice and easy classic ski. Today is longer distance easy day. This also meant we made sure that others in our group who aren't quite as good skiers had a good time and got all the way to the end of the groomed portion of Moraine Lake Road. We'd ski out a bit and then turn around and meet up with them before going out. It was good to make sure everyone had a good time but also didn't feel rushed.
Nordic (skating) 1:40:00 [1] 19.3 km (5:11 / km)
Another light ski, this time skating. My lateral malleolus on my ankle has already started to be extremely painful, this early in the season, which is super annoying. Basically what happens is that the typical ski boot has a very stiff carbon last that wraps around the heel. My inferior part of my malleolus seems to jut out and rest directly on the top of the last, which puts a whole ton of pressure on it. Its mildly inflammed, and I assume the pain is massive bruising. You can't really see anything, but I can easily press on a certain area that makes it quite painful, and even just rolling over in bed causes some pain. I'm not sure what can be done about it, it started to get most worse in my Madshus skate boot, but that doesn't necessarily mean its the culprit, since the last of the classic boot is exactly the same, and its fairly painful in that too, as well as my old Salomon boots.
In fact, the only ones its not painful in is my old Salomon yella-boots. That'll look real cool rolling up to the start line in those things.
In fact, the only ones its not painful in is my old Salomon yella-boots. That'll look real cool rolling up to the start line in those things.
Saturday Nov 9, 2013 #
Nordic (skating) intervals 2:10:00 [4] 27.6 km (4:43 / km)
Early Snow camp in Lake Louise! I haven't done this in a while, so it was nice to get out and do some group workouts in some fairly nice conditions.
Right out of the gate, first ski of the season, we did 30 x 45 seconds w/ 1:45 rest. Yikes, those were tough. The traps and the delts were outraged at this idea, particularly around 15 or so, where it was pretty much "ARMS OVER!". Sometimes I'd get a quasi-second wind where one interval would go pretty well, and then the next two would be my quasi-second wall hit. Yikes. Still, we got out early, so it was also pretty empty at the time and great skiing.
Right out of the gate, first ski of the season, we did 30 x 45 seconds w/ 1:45 rest. Yikes, those were tough. The traps and the delts were outraged at this idea, particularly around 15 or so, where it was pretty much "ARMS OVER!". Sometimes I'd get a quasi-second wind where one interval would go pretty well, and then the next two would be my quasi-second wall hit. Yikes. Still, we got out early, so it was also pretty empty at the time and great skiing.
Nordic (classic) 1:20:00 [1] 14.0 km (5:43 / km)
A very light afternoon classic ski. We first checked out the trail that went up to Lake Louise, but that abruptly ended with no more grooming, so we just turned around and continued on Moraine Lake Road again. Got to generally the top of the bigger hill before heading back.
The major problem with Moraine Lake road is that you get way hot on the climb up, then freeze yourself solid on the way down. Today was pretty bad for that! (spoiler: It gets worse!)
The major problem with Moraine Lake road is that you get way hot on the climb up, then freeze yourself solid on the way down. Today was pretty bad for that! (spoiler: It gets worse!)
Thursday Nov 7, 2013 #
Running 1:15:00 [3] 14.2 km (5:17 / km)
shoes: Mizuno Wave Precision
Met up with Nick at the U of A for a run around Hawrelak to discuss a topic that will currently go undisclosed! He's a good guy to jog with and were not for the fact that he said he likes running so that he can be alone with his thoughts, I think I'd be happy to go running with him more often!
Wednesday Nov 6, 2013 #
Running 55:00 [1] 10.6 km (5:11 / km)
shoes: Saucony Kinvara TR
I have been having a lot of difficulty kicking whatever it is I have, ever since China its been a bit of throaty-ness and other things. I'm not sure if its just the cold weather, or maybe my lungs just need some time to recover from being lightly charred, but Monday and tuesday were off while I get this in order. Its quite annoying.
But, I went for a jog before the Salomon PK on Wednesday and felt fairly okay, so maybe its coming around.
Its possible that this all may be in my head, as there's frequently also the issue of the psychological drain of the snow coming and still having to go out and run. Cold + running = more exhausting than usual.
But, I went for a jog before the Salomon PK on Wednesday and felt fairly okay, so maybe its coming around.
Its possible that this all may be in my head, as there's frequently also the issue of the psychological drain of the snow coming and still having to go out and run. Cold + running = more exhausting than usual.
Monday Nov 4, 2013 #
Note
I just can't seem to shake this soreness in my throat and a tad in my lungs. I suspect its a product of them being slightly China-charred, as well as Vo2 max test. I also had an intensive brain pain, so I didn't do the anticipated run and definitely did not do 28x1 minute intervals.
Sunday Nov 3, 2013 #
Running 50:00 [1] 8.61 km (5:48 / km)
shoes: Saucony Kinvara TR
Yesterday, I was roller-skiing. Today, I was running in the snow and wind. Brr.... it was cold. Nevin and I made new plans for things that probably neither of us will follow through on. Gossip'd about people and places and things and websites and skis. Pretty much our standard run. :p
Saturday Nov 2, 2013 #
Roller Ski intervals 1:15:00 [4] 20.0 km (3:45 / km)
40 minute roller-ski time trial out at Strathcona. Phase 1: Forget roller-skis. After that dumb moment and a quick detour, we did 5 x 20 seconds w/ 20 seconds rest followed by 40 minutes. For me, the loop was just under 10 minutes, Strava has the loop at about 3.4k, bottoming out at 716 and maxing at 739. Its actually a great loop. Half of it is wicked smooth, the other half is quite tough because its really not so much. I had fairly good consistency throughout the four loops, doing a 10:10, 9:40, 9:44, and 9:46. I would have like to have a bit better tempo, but the balance felt quite good, which I'm pleased with.
Also, it was definitely cold enough for wind briefs. Doh.
Also, it was definitely cold enough for wind briefs. Doh.
Friday Nov 1, 2013 #
Running 50:00 [1] 9.64 km (5:11 / km)
shoes: Pearl Izumi Streak (circa 2009
Headed out for a light cruise around some of the usual loop. I'm not quite back into doing the distance I was, but I'm certainly maintaining the new pace. Yannick said on the bus that generally his coach doesn't feel that anything slower than 4:00/k is particularly productive. Although I'm not quitethere yet, averaging a 5:00 feels so comfortable now. Not necessarily productive, but comfortably easy. I think that's a far cry from the 5:30 or 6:00 I was humming along at for so many years. What a waste!