Training Log Archive: carbonIn the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
2 PM
Running (Trail) 1:10:00 [3]
shoes: Salomon Speedcross 3
Despite the very hot day at 29C (hot for Calgary anyway) I felt pretty good on this run. Ran from out on Memorial Drive and into Edworthy and the secret trail to COP and back. Not sure how far we ran or what the elevation was. No pain what so ever i n my hips! My leg is only bugging me a little now and I can feel that I'm close to getting to a good place ;). Will try a bike-run tomorrow.
C • Yay! 7
Friday Jun 29, 2012 #
8 AM
Running 45:00 [3]
Another run along the river. Nice and fun trail. Felt speedy (as speedy as I ever get anyway) despite running before breakfast.
2 PM
Road Biking 2:00:00 [3]
Out of town and back on Springbank Road. Spent about 1hr in E4 MAP. Huge headwind on the way out made it easy to push hard. Got back much quicker than I thought though so added 6 repeats of the curling club hill at the end.
Thursday Jun 28, 2012 #
5 PM
Running (Trail) 45:00 [3]
shoes: Salomon Speedcross 3
A run along the Elbow River out by Little Elbow campground. Keeping my runs short and hoping for full recovery soon. No hip issues in either hip now (yay), but still a bit sore in the back of the leg (but it too is getting better).
Wednesday Jun 27, 2012 #
8 AM
Road Biking 2:05:00 [3]
Out to COP and back with some hill repeats. Only did two of them to baby my leg a bit more.
Tuesday Jun 26, 2012 #
Note
Had an awesome session at physio last night. Will take today completely off to let the work settle in nicely.
Monday Jun 25, 2012 #
7 AM
Road Biking 2:30:00 [3]
A nice ride out of town and back. I meant to get up earlier and get a longer ride in, but I was too tired. Had a great ride with some fun climbing. Back in time to take the kids to the park.
Sunday Jun 24, 2012 #
8 AM
Running (Trail) 1:38:00 [2] 12.5 km (7:50 / km) +400m 6:46 / km
shoes: Salomon Speedcross 3
I was entered in Rundle's Revenge 50km trail run, but as I have been a bit slow in my recovery from some over use injuries in my previous 80km run, I knew I had to take it easy and only do a small portion of the run. This was a race my sister and I were signed up for. It was to be her first ever trail run and anything longer than 25km. I was pretty excited to get to show her the trail out here and sort of be her guide through the race. Instead I had to settle with running the first lap with her, and then Mike helped her out for the rest of the race. We set a very, very slow pace from the start. It was actually so slow that I had to really work on being slow, but it was all good. Towards the last 3km I noticed that my right hip and leg felt a bit sore and decided to stop after the first lap. My sister and Mike continued with the run and finished together. I moved onto a bike ride.
9 AM
Mountain Biking 3:30:00 [3] 54.5 km (3:51 / km) +720m 3:37 / km
Hopped on my bike for a loop on Goats Creek and Rundle Riverside with an extra few km added towards the Spray Lakes reservoir. It was super wet and muddy. I ended up hiking through thigh deep water in a couple of spot and knee deep water in other. In several spots along the way rivers were coming down across the trail where I have never seen water before. I was the only one out there as far as I could tell. The trail back to Canmore was very tough. The roots and rocks were very slippery and there was lots of mud to struggle with, but I had a great workout and it was fun to brick it with the run.
Saturday Jun 23, 2012 #
Note
Woke up early this am and was hoping to get a ride in, but it's still pouring.
Friday Jun 22, 2012 #
Hike/Scramble 2:00:00 [1] 3.5 km (34:17 / km)
This was the hike out with my niece. As this was the trip back out, my niece was not into hiking, but more so inkto explaining how her legs hurt. It took a long time to reach the first parkinkg lot where I had promised to run back and get the car so that she didn't have to walk further. As we had just put down our packs we heard some guys who were fishing in the lake yell out "bears coming your way". I grabbed my niece in one hamd and my sister in the other and we briskly walked to a nearby toilet. Only seconds after we left a huge mama grizzly and her cub came strolling past. This was after my niece had been convinced we would be eaten by bears while sleeping in our tent, and me convincing her that it is not very likely that we will even see a bear. Now they understand why I carried bear spray and kept yelling out while on the trail.
Note
Just as I was about to head out for a road ride, the skies opened up into a down pour. Bummer! I chickened out.
Thursday Jun 21, 2012 #
Hike/Scramble 3:30:00 [1] 8.0 km (26:15 / km)
A very, very slow hike in the Kananaskis while taking my 5 year old niece on her first ever camping trip. My pack was very heavy as I carried a 3 person tent, 3 sleeping bags, food and a two burner coleman stove. The stuff extended above the top of the extension pocket. It was all worth it though. My niece may have been the first person even to strip butt naked for a swim in the river at the camp ground. The water was absolutely freezing, but she had too much fun to admit that it was too cold. At night we made meatballs and finished off with some smores.
Tuesday Jun 19, 2012 #
Note
Having an awful day at work. Can't wait to go for a run tonight! That should brighten things up a little.
3 AM
Mountain Biking (On Road) 55:00 [3]
From work to physio in headwind and rain.
5 AM
Mountain Biking (On Road) 1:15:00 [3]
Made a bit of a training ride out of this one and threw in a couple of good climbs. Last day at work before a couple of weeks vacation time. Hopefully I will be able drag my bum out of bed every morning and get a good workout done before the Swedes are ready to get going.
6 AM
Running (Trail) 55:00 [3]
shoes: Salomon Speedcross 3
First trail run in a while. I'm feeling better and better. Left side still at 100% and the right held up much longer before I had any kind of discomfort. The leg was a bit stiff but the hip wasn't giving me any pain or discomfort until the very end and then I made a point of stopping right away.
I felt super peppy and it was very hard to hold back. Simon and the fast boys were up ahead and CO, my sister and I were further back. I took it very gently down all the hills and jogged lightly on the way up. I really hope to be able to run one lap of the Rundle's Revenge this upcoming weekend. It was supposed to be a 50km training run but I don't want to risk delaying my recovery.
I felt super peppy and it was very hard to hold back. Simon and the fast boys were up ahead and CO, my sister and I were further back. I took it very gently down all the hills and jogged lightly on the way up. I really hope to be able to run one lap of the Rundle's Revenge this upcoming weekend. It was supposed to be a 50km training run but I don't want to risk delaying my recovery.
Monday Jun 18, 2012 #
5 AM
Mountain Biking (On Road) 50:00 [1]
This morning's ride was super easy as I had the craziest tailwind. Very fun ride but, not much effort involved.
7 AM
Yoga 45:00 [3]
A yoga session with my nieces. Well,I was mostly doing the yoga ankd they were goofing around. Felt great for the back and hamstrings. I missed my physio appointment by mistake but they are so nice to me and booked me in for tomorrow. Hopefully I can also squeeze a trail run in after the physio.
Sunday Jun 17, 2012 #
Yoga 35:00 [3]
Butt, hip and glute-hab.
9 AM
Running 35:00 [3]
shoes: Salomon Speedcross 3
My left hip and leg are 100% now!!!! My right is lagging behind a little. Hip was noticable slightly about 5 min into it but wasn't bad.The leg only had stiffness, but no discomfort. Slowly getting there. I'm dying to go a bit faster and go on the trails. Hopefully I can do a bit more next weekend. I can't complain though as I'm seeing improvemnets. And biking and paddling are totally unaffected now.
Kayak Ergo 30:00 [3]
From run to paddle. Perhaps I should find a local pool instead and start practicing pack-rafting. I noticed JayXC logged some pack-rafting the other day. That may be the secret trick for WT.....
Saturday Jun 16, 2012 #
11 AM
Mountain Biking 2:37:00 [3] 45.0 km (3:29 / km) +650m 3:15 / km
A really fun ride. The first climb took a while as we had quite the headwind. At one point I nearly crashed because of it. The technical part of the trail was super fun. Felt much better than the last time on the trails. Body is finally turning around. Looking forward to a run tomorrow.
Friday Jun 15, 2012 #
Note
I've got a feeling, that tonight's gonna be a good night, that tonight's gonna be a good good night!
I'm feeling good in legs and hips - I'm trying a run tonight. Hopefully short and sweet!
I'm feeling good in legs and hips - I'm trying a run tonight. Hopefully short and sweet!
Yoga 30:00 [3]
Butt, leg and hip-hab, plus a bunch of yoga stuff.
6 AM
Kayak Ergo 30:00 [3]
A little "cruise" in the basement following my run. I wish I had a kayak to paddle...oh, yeah, and a real lake to paddle in would help too.
6 PM
Running 30:00 [3]
shoes: Salomon Speedcross 3
Finally a run that didn't hurt! A tiny bit of discomfort only in one hip, but it didn't get any worse through the run so not bad. I took it relatively slow, on flat and soft terrain (gravel, dirt and lawn). I will head out again on Sunday to see how I feel.
Thursday Jun 14, 2012 #
Note
I'm feeling so good this morning that I'm dying to go for a run! Resist, resist, resist....
5 AM
Mountain Biking (On Road) 55:00 [3]
Bike to work. Some more pathways are open now so I'm almost back to my regular route. Although more rain is in the forecast so who knows if the river may overflow again. Spent a few minutes in the shower room at work on my yoga and physio work after the ride. I'm starting to feel normal again. I will try a very light run either tomorrow or on the weekend.
Wednesday Jun 13, 2012 #
5 PM
Yoga 1:00:00 [3]
Spent a good couple of hours on yoga and my physio home work. My glutes were really tired after the session which is a good sign that I worked them well.
Tuesday Jun 12, 2012 #
Note
Had a great physio session today. Looks like my lower back was locked up and a nerve a bit hindered by it and thus some of my leg issues were not going away as quickly as expected. Had it released and also got a few more needles. Feel great right now and I will not mess it up by doing a 2 hr mountain run! Only easy and short running to start with.
5 AM
Mountain Biking (On Road) 1:20:00 [3]
Another roundabout way to work to avoid flooding. Had a nice steady ride.Will check out the normal route on the way home tonight. Hopefully it had receded enough to get through.
5 PM
Mountain Biking (On Road) 1:00:00 [3]
Another steady ride from work.
8 PM
Kayak Ergo 45:00 [3]
Kayak session with harder resistance. I'm starting to get used to the kayak feeling again.
Monday Jun 11, 2012 #
6 PM
Road Biking 2:08:16 [3] 49.0 km (2:37 / km) +540m 2:29 / km
To and from COP via pathways and Bowness plus 4 x hill repeats at COP.
Saturday Jun 9, 2012 #
12 PM
Road Biking 3:47:00 [3] 103.0 km (2:12 / km)
While some people celebrated christmas like conditions in the mountains today, CO and I headed east of town towards the sunshine and got a completely dry ride in! The only parts that reached us from the storms were the winds. At times pretty heavy. CO had a flat mid-ride and again 3km from the car at the end. I had pulled ahead a little and when he didn't show up at the car when I expected, I headed back to look for him. He had another flat and was wallkinkg along the road side. Little does he know that I planted glass in his tire this morning so that I would get more milage in than him.
Friday Jun 8, 2012 #
5 AM
Mountain Biking (On Road) 1:20:00 [3]
An interesting morning taking a very roundabout way to get to work in order to avoid the flooded parts of the pathway. I think I could have taken another option to make the bike shorter, but the route I picked got me here and it was a nice and steady ride. Only had to stop and pull out the map once.
4 PM
Mountain Biking (On Road) 45:00 [3]
Home from work.
Thursday Jun 7, 2012 #
5 AM
Mountain Biking (On Road) 1:00:00 [3]
My 5:30am morning commute turned very interesting this morning. As I got about half way to work, the river pathway was flooded. There was no getting past it so I had to turn around. Unfortunately by the time I was in a position to take a different route, it was quicker to go back home and grab the car. This was probably a good idea as I want to make sure I'm home on time tonight so I don't miss our mountain run. On the drive to work I noticed that quite a few spots were flooded so even if I had made it around the first spot I would I have gotten stuck again.
My leg felt super good this morning. The physio I got last night really helped. Keeping my fingers crossed that my hips will feel better tonight too.
My leg felt super good this morning. The physio I got last night really helped. Keeping my fingers crossed that my hips will feel better tonight too.
6 PM
Running (Trai) 1:45:00 [3] +500m
Pnuma up and down. Felt good for the first 30-45minutes, then stiff for about 20 minutes and then my hips started hurting and my leg got stiffer. I was so excited to be out and have to admit that I got pretty disappointed when I started hurting again. Might be time to start considering bailing out of the July ultra to ensure that I don't do this again to myself only a month before WT. This is the longest it's ever taken me to recover from a race, and it was just a run!
Hike/Scramble (Trail) 20:00 [3]
The last bit of downhill that I walked out on our trail run to ensure that I didn't worsen my aches and pains.
Wednesday Jun 6, 2012 #
Note
An awesome physio session tonight. Really awesome! I felt a huge improvement leaving the clinic! Tomorrow I try a trail run. Hopefully the hips will play along now that the leg is getting better.
Tuesday Jun 5, 2012 #
4 PM
Running (Road) 1:29:00 [3]
shoes: Salomon Speedcross 3
A very slow but steady run around the neighbourhood to see how my body would hold up. My leg didn't do too bad! Felt a little uncomfortable when over extended and a little stiff at the end, but not really too bad. My right hip still felt uncomfortable too but it seems like my left one is close to normal. Climbing was fine for both hips but a bit sore in the leg. Overall a good evening considering that I felt awful on the weekend. I think if my physio approves, I will join in on a trail run on Thursday evening.
And I beat the hail, thunder and tornadoes back to the house!
And I beat the hail, thunder and tornadoes back to the house!
C • Yay! 1
6 PM
Kayak Ergo 20:00 [3]
A little session after my run.
Monday Jun 4, 2012 #
6 AM
Mountain Biking (On Road) 50:00 [3]
A nice steady ride to work. Explored another pathway which in the end hooked up to my normal route.
4 PM
Mountain Biking (On Road) 45:00 [3]
A fast and steady ride home. I love how there are no lights or interruptions on my entire route home. Makes for a good workout.
5 PM
Road Biking 2:08:00 [3]
Ater my commute home I had a quick transition into my road shoes and headed straight out for a training ride. To COP from the house, 4 x COP climbs and back again. I felt absolutely awesome tonight. I think my 5 hrs in the garage yesterday did some wonders to my leg.Two of the 5 hrs, I spent on physio work and some release techniques on the back of my leg. Today I noticed a huge improvement. I was able to have a kick butt workout - the first since the ultra two weeks ago. Swee-eet! If I'm still feeling good tomorrow, I'm trying a run!
C • Nice 7
7 PM
Kayak Ergo 15:00 [3]
A short session bricked onto the road ride. I want to get my upper body used the work again.
Sunday Jun 3, 2012 #
Event: Run the Wild
Note
What an absolut cluster f#$k day. Headed out to Run the Wild 6hr orienteering run this morning, but my leg did't hold and after only 25 minures I had to pull out. Mike continued on another team while I drove 1.5hrs back home to get some other stuff done. Once back at the house I realized that I didn't have a house key. The agreement was that Mike would call me when he is back in Calgary so that I can pick him up. I'm typing this from Mike's phone as he left it in the car. How will he know how to reach me now, and what do I do for 5hrs with only running gear, Mikes phone and a messed up leg?
C • Oh NO! 10
Saturday Jun 2, 2012 #
12 PM
Mountain Biking 2:38:00 [3] 44.2 km (3:34 / km) +675m 3:19 / km
A fun mountain bike ride from Canmore to Banff and back. Rode up Spray Lakes Road to Goat Creek then back on Rundle Riverside. For the first half I felt really sluggish and like it was hard to keep the bike moving. Even the flats and downhills felt strangly hard. That was until I noticed that my front wheel could barely move due to the brake rubbning. Once fixed the bike felt awesome. But on the way back up Rundle Riversie my front brake stopped working altogether. Almost like the fluid or pressure was gone - it just wasn't grabbing and the lever pulled all the way into the handle bar. Time for a tune up!
Friday Jun 1, 2012 #
6 AM
Mountain Biking (On Road) 45:00 [3]
Nice and fast ride this morning. Felt really good. My leg was about the same as yesterday so I'm thinking I'm ready to get back to normal now.
5 PM
Mountain Biking (On Road) 45:00 [3]
Another fast ride home from work. Caught two roadies and dropped one that was trying to catch me :). I think commuting is more competitive than racing :). Looking forward to a real ride tomorrow.