Training Log Archive: ebuckleyIn the 7 days ending Apr 10, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Apr 10, 2011 #
6 AM
Terrain (Grass) 53:00 [2] **
Barefoot on the powerline.
11 AM
Orienteering (Woods) 52:00 [1] *
10c shoes: Oroc 340
Shadowing Yaya on the White course. I asked her beforehand if she wanted to try it herself and she responded yes without hesitiation. I asked a few questions from behind her here and there, but didn't give her any answers. She was pretty pleased to have finished it herself, and I'd say rightly so.
Terrain (Trail) 12:00 [2] **
shoes: Oroc 340
As it was getting pretty hot and I was already loosened up from walking the White course, I just did a short warmup.
Orienteering race (Woods) 50:48 [4] *** 6.6 km (7:42 / km) +290m 6:19 / km
14c shoes: Oroc 340
SLOC Red at Rockwoods Range (1:10).
Fun course by David, though it got a little lame near the end. I would have preferred more distance in the SE terrain and just come straight in from 12. Anyway, as this was also my Q1 workout for the week, I decided I was going to run it as hard as I could and take super safe routes so I wasn't slowing down to navigate. That's actually a pretty sound strategy at Rockwoods, since there is almost always a very safe route not far off the redline. As a result, it was a pretty decent run. Good map contact throughout (almost always on a handrail), a few bobbles inside the circle for maybe a minute total, no booms, good speed in the terrain. First by a lot.
Map.
Fun course by David, though it got a little lame near the end. I would have preferred more distance in the SE terrain and just come straight in from 12. Anyway, as this was also my Q1 workout for the week, I decided I was going to run it as hard as I could and take super safe routes so I wasn't slowing down to navigate. That's actually a pretty sound strategy at Rockwoods, since there is almost always a very safe route not far off the redline. As a result, it was a pretty decent run. Good map contact throughout (almost always on a handrail), a few bobbles inside the circle for maybe a minute total, no booms, good speed in the terrain. First by a lot.
Map.
Saturday Apr 9, 2011 #
6 AM
Terrain (Trail) 2:34:00 [2] ****
shoes: Sabino TR
Single Chubb with Casey Ulman at a rather mellow pace. Almost didn't go because it was raining so hard between 5 and 5:30. Radar showed that the worst stuff was going north and Chubb drains pretty well, so I sucked it up. Rain stopped about 10 minutes before I got to the park. Trail was goopy along the river, but basically fine. Started from Lone Elk so we could meet the SLUG run coming from Tyson at 8 (both Casey & I had to get back for family engagements, so we couldn't wait that late to start).
1 PM
Note
... except that it didn't work out that way. Yaya's baseball game was cancelled because the field was too soaked. So we went for a hike at Castlewood instead.
Friday Apr 8, 2011 #
10 AM
Terrain (Grass) 1:11:00 [2] *
shoes: Gel-Saga
Had a ton of stuff due this morning, so I drove in to be at my desk at 5AM. By late morning I was on top of all that, so I celebrated by adding a couple extra laps around the Arch to my normal Grass Arch run.
4 PM
Cycling (Road) 1:33:00 [2]
shoes: Bike:Felt CX SS
Easy spin after getting home from work.
Thursday Apr 7, 2011 #
4 PM
Terrain (Trail) 2:07:00 [3] ****
weight:165lbs shoes: Sabino TR
Split Tempo at West Tyson.
Chinkapin and Flint Quarry out to the tracks real easy, then back on the Chubb in 23:28 (PR!). Then the same thing all over again, except back in 23:17 (Double PR!!).
Very glad to get this one in on trail. I'm out of practice moving this fast on technical footing. I'll now have a lot more confidence for Double Chubb next weekend (not that I'll be going this fast for DC, but hopefully not too much slower).
Chinkapin and Flint Quarry out to the tracks real easy, then back on the Chubb in 23:28 (PR!). Then the same thing all over again, except back in 23:17 (Double PR!!).
Very glad to get this one in on trail. I'm out of practice moving this fast on technical footing. I'll now have a lot more confidence for Double Chubb next weekend (not that I'll be going this fast for DC, but hopefully not too much slower).
Wednesday Apr 6, 2011 #
5 AM
Cycling (Road) 1:10:00 [2]
shoes: Bike:Felt CX SS
In to work via Forest Park. I'm thinking I should start combining this with a barefoot run in the park a few times a week. Temp was barely warm enough to consider that today (55F).
10 AM
Terrain (Grass) 42:00 [2] *
shoes: Gel-Saga
Arch grass loop. As I passed the Fireman's Memorial, some would be coach shouted, "Get yo knees up, boy! Get yo knees up." I suppose my ultrarunner shuffle does look a bit lame to those who think of race distances in meters rather than miles. As I can't run a sub-6 pace for more than a 5K, anyway, it works fine for me.
3 PM
Cycling (Road) 1:36:00 [2]
shoes: Bike:Felt CX SS
Home from work with a little extra loop through Forest Park.
Tuesday Apr 5, 2011 #
5 AM
Cycling (Road) 59:00 [2]
shoes: Bike:Felt CX SS
In to work. 37F, which is well within my comfort range for cycling, but it was still a bit of a shock since the last time I dismounted just 36 hours ago it was 90. Steady tailwind mitigated that a bit, as did the fact that it's getting light for the second half of the ride. On the flip side, I'm icing the heel twice a day now, which is working great, but it means the circulation is already constricted when I start. My left foot was pretty numb when I got in.
3 PM
Cycling (Road) 1:40:00 [2]
shoes: Bike:Felt CX SS
Home from work. Heel continues to improve and I was originally going to run home, doing my tempo sessions along the way, but decided that I'd wait until Thursday to do them on trail. I don't think I'll do another long run on pavement for a while (except, of course, the marathon). I don't want to get within an inch of licking this thing only to jack it up again.
Monday Apr 4, 2011 #
10 AM
Terrain (Grass) 43:00 [2] *
(rest day) shoes: Gel-Saga
Locals may scoff at the rather suspiciously convenient timing of a rare consecutive rest day. It's true that I probably would have done an easy spin in and back were it not for this morning's deluge. However, the rest day really has been part of the plan. Time to start dialing things back as we're inside 4 weeks to go. Ran the usual grass Arch loop at an easy pace. Some soggy spots, but basically a dry foot run, which surprised me because we got a LOT of rain last night.
6 PM
Note
Not loggable, but I did spend an hour raking up sweet gum seed balls in my front yard. I regard this tree as proof of the doctrine of Original Sin. What other explanation can there be for such an wearisome creation except to punish us for merely existing? It's not like they even work. I've carted tens (hundreds?) of thousands of them into my back yard and not a single sweet gum tree has ever sprouted.