Training Log Archive: W

Went for a short run after the office. These lame sub-hour jogs post work are not great. If I had a 7AM morning run partner, training would be going so much better right now.

Pre-ran some of the corporate challenge courses. I wanted to do them back to back to back, but they were clearly very disorganized and I only go to do 2, which is disappointing. Zero warm-up or cool-down. Did the first one in just under 16, second was slower because I stopped to discuss where the start triangle should be (!), and fixed a control so around 16:45. Pretty dull courses, but, this was for specific crowd, and for the most part, this crowd was terrrrible at orienteering. Though I give mad props to the team members that slugged out that 3.5 k course in 2 hours. I give them way more credit than the chick that wandered in after a scant 40 minutes saying she didn't feel like doing it anymore. That's real good for corporate team building.

C • Corp Challenge? 2

Headed out for one my many loops after the shop. I wonder if I can count the number of times I go up and down those stairs carrying shoes as training. Then again, afterwards I eat a Honey Stinger waffle and that probably offsets any fitness gains. Curse you Lance Armstrong.

In an effort to do some sustained climbing, I've created a loop over at Grandview that involves our usual uphill-ish 5 minute trail, which is rolling/ gradual uphill, down the stairs, and then up our favorite ski striding steeper 2 minute hill, then down the stairs. The idea is to do it consistently running. Not necessarily in interval pace, but just, running. Over and over and over and over. Its really the best I can do on the prairies.

A very short run with my sister because her toe is in rough shape, then followed it up with some basement strength. Problem is I don't like basement strength. Call me a strength snob.

C • Journal 2

Long day at the everywhere, at the office from 9-3, then straight to the shop until 6:30. Very busy with Blackfoot Ultra package pick-up. But, then went home and did a short barefoot run. Then wasted my life away by signing up for a 10-day trial of the WoW expansion. Hopefully just to confirm I don't want to play it anymore.

A very short run with my sister because her toe is in rough shape, then followed it up with some basement strength. Problem is I don't like basement strength. Call me a strength snob.

Also, does anyone know why I can't upload to the DOMA with quickroute, OR do it online? Error messages galore!

Ran down to Laurier park for orienteering. I always look forward to laurier because its kind of open and can result in some vaguely interesting stuff with good planning. And then I discover that the course was 100% boring. Super-long legs with no route choice and no thought required. Lazy, lazy, planning. How does one turn a session like this into a useful one?

Nevertheless, almost 19k in an hour 35 and felt totally comfortable, so that was nice.

Fast Trax intervals. From 1:50 down to 10 secs at 2k pace. Went pretty hard, Jack is quick for a 40-something-ish. He has quite good turnover which I've tried to match.

Longer run around by the brand new bridge. The new trail that connects to it on the other side of the river involves quite a few stairs, and unfortunately a bit of road running through a fancy pants neighbourhood. But, its still nice, and great to have some new trail to run on. There's an entirely undeveloped part south of that bridge too which I simply must explore! (yes dah-ling, you simply MUST)

Sage Stomp long. First time a 1:15000 map in quite a while, so number 1 was very nerve wracking. Got into the swing of things by number 6, and made up all my time on 7, the really long one. Slowed down on 9-10 due to a herd of cattle that congregated in my clearing I wanted to go through, and then ran away from me by going down the trail I wanted and cornering themselves with the fence. Gee, thanks.

Still, went pretty well, would have liked to have made more time on the running legs, which was essentially all of them. I still don't think my bearings were very good, but saved by being able to see everything. Received an odd e-mail a couple of days later from someone who shall remain nameless who reminded me that I shouldn't get too excited because the terrain was pretty easy and visibility was high. Uh, yeah, I noticed. And thanks for the nice words.

Sage Stomp sprint. Just my preferred style of sprint - the non-technical kind. No major crises, save for having to stop between one and two to extricate some cactus from my foot, then taking two more steps, and getting just as many in my foot again. After that I reverted to the stomp method so I could remove them on the fly. 11 didn't go remarkably well, as I went too far down the hill before looking left and seeing it behind the rock. While normally I think I would slow down the long leg a little bit to plan ahead and be sure to crush that particular control, I felt like I took 8 a little tentatively and had to make up time 10-11. Don't think I can afford to take all of them carefully, though I don't want to collosus-ize mistakes by charging too fast. Decisions, decision.

Pleasant jog around the river valley before getting a car and driving for 9 hours to Kamloops. And..... that's about all I did today.

Fast Trax interval night, 65 down to 5 seconds at 5 second increments. My technique goes to all hell when I try to get really, really fast.

Orienteering at Goldbar. Had a Salomon PK before, but stupid customers didn't leave until 6:45 when we close at 6:00, so I only got to hear about 30 minutes before I had to leave and essentially run down to the car and start. No warm-up or cool down or whatnot.

Fast Trax interval night, 8-7-6-5-4-3-2-1 minutes at 10k pace. At 10k pace. Did anyone hear that? For criminy's sake, TEN K RACE PACE. That doesn't mean, blow out the first two, and stagger the last six and sprint the rest period just to catch up.

Sometimes, people.

Shorter run along the new trail underneath Keilor road, a pleasant diversion. Weighed the pros and cons of going to Kamloops.

Slightly longer run around Hawrelak and University. Calves a little grumpy today from yesterday's race.

5 Peaks race down at Terwilligar. 16km-ish, with a little bit of everything. Hung on to 3rd for the first 5k at a comfortable pace, then attempted to hang on to the leader, but on the second lap, he slowly pulled away on the flatter sections. He is a multiple Edmonton marathon champ, so I'll give him credit for his flat and hard packed running. It would have been nice to know my lap times, I would estimate he put 20 seconds on me on the first lap, and then another 35 on the second. Still, I can be modestly satisfied with a climb-y 1:06 16km and a 4:09 pace. I should get on the track and see what my 3000m is doing these days.

Same as yesterday, today.

Still trying to get over the cold in anticipation of this weekend's race. Felt modestly okay while running, definitely not great in the mornings, though.

Blackfoot recreation area wednesday night meet.

Almost over cold, but not 100%, which always makes me conflicted on exercise. Is it better to just assume you're over it and go out but potentially prolong the return to 100%, or fully wait it out?

Either way, Saturday is 5 peaks, so it better be gone by then!

C • 5 Peaks? 2

Sunday forest event at Blackfoot Recreation Area. Large open areas with large tufts of green. Just, green. That part is not quite as nice. The one control that required a certain amount of navigation I didn't do very well, which was quite annoying.

Jogged to the university and Kinsmen to put up flags for my meet.

My map snippet idea was vetoed by the higher ups. Apparently due to confusion, though its sometimes hard to not assume conspiracy. Its tough to pizazz up a map and meet that has been used twice a year for the last many, many years.

Spun on the ol' training because its raining.

Fast Trax training, 20 x 1 minutes at 5k pace. It was actually fairly easy going. It seemed the front group decided to slow way down for the last few too, which was annoying. I would have liked to do thirty, but my sister needed to head out. Oh well, next time. Calves a little stretch-y, time to put on some compression socks.

Light spin of the legs along Lake Ontario riverside trail. The ugly side of Hamilton is uuuuggggly. The nice side is super nice though. I guess you could say that about every town. Heck, all of Edmonton north of the river.

Now, I don't want to bring down the whole weekend. On Sunday I firmly resolved to not suck, and lo and behold, I *mostly* didn't. I had a healthy paranoia about my navigation from Saturday, so I took the first 6 or 7 controls slowly and carefully. Hooked two and three, and was quite slow on 4 because cliffs and giant boulders generally look the same. Started to pick up the pace for the next few, until I caught up with Ken which caused me to be completely preoccupied about passing him so I wouldn't feel as though I was following him, although for the next three I would pass him, miss it, and he'd lead me to it instead. Fortunately there was a long leg where we were able to split up. I went right over top the big hill, which was less than 40 seconds slower than the fastest leg time. I then proceeded to crush the next 6-7 legs, even getting the 3rd best split on 18 despite taking a quick detour to number 6 just to make double sure where I was. Not so happy about losing 40 seconds on the last tough uphill leg at 20 though, my legs were tired, but with my navigation, I need to do well on the physically tough legs.

Nevertheless, took 3rd, top Canadian, so that was nice. I'll get my GPS on here at some point (but don't hold your breath).

C • solid race 2

Long Blue - Splits