Training Log Archive: CheeseSteakIn the 7 days ending Sep 13, 2009:
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Sunday Sep 13, 2009 #
Road Biking 1:45:00 [1]
A little fuzzy around the edges this morning, but good to get out with the NST boys on the road - Minnewanka return - Wow, stellar day in the mountains!
Saturday Sep 12, 2009 #
Trail Runnning warm up/down 30:00 [1]
shoes: Salomon Speed Cross 2
A few laps around the nordic centre to get the kinks out...
Trail Runnning race 1:30:00 [4] 22.0 km (4:05 / km)
shoes: Salomon Speed Cross 2
Race started off pretty quick, led out by Erik Carleton, a strong development skier (and good runner!). He's won quite a few 5 Peaks over the past few years so I knew I was in tough...In behind was an (unknown) Calgary runner, as well as Blaine Penny, who also ran TRR a few weeks ago.
After pushing the pace trying to stick with Erik, I had to let him go...don't have that gear yet. I maintained contact for the first technical sections, but he eventually disappeared up the track on the flat sections. I kept the pace high to stay ahead of the other runners and soon found myself running alone...
The course was great - a 14.8km loop + another 8km loop - a good mix of all types of trails, and quite a few technical downhill sections that made me go: "wow, I'm surprised they're using this one" - After 14km I was sitting about 3min back of EC, so I just tried to maintain my pace - the body felt good - not as good as I did on Thurs, but good enough to push hard and feel like I was actually moving.
At the start of the second loop (8km to go), I slowed a bit, losing focus on the race - I think I lost a lot of time here to EC - I found it hard to motivate myself being in no-mans land. About 4km to go, I started catching up to Sport Category runners, and so I naturally picked it up...Finished strong around 1:32 ish I think...not sure how far back I was but assuming 5min at least.
A good effort, nice to get the first one back, out of the way.
Note: Over 620 trail runners out today in all categories - A new record for the 5 Peaks in Canmore - I was impressed. Needless to say, that all my 30 pairs of demos (oh yeah, I was working too) got scooped up pretty quickly!
After pushing the pace trying to stick with Erik, I had to let him go...don't have that gear yet. I maintained contact for the first technical sections, but he eventually disappeared up the track on the flat sections. I kept the pace high to stay ahead of the other runners and soon found myself running alone...
The course was great - a 14.8km loop + another 8km loop - a good mix of all types of trails, and quite a few technical downhill sections that made me go: "wow, I'm surprised they're using this one" - After 14km I was sitting about 3min back of EC, so I just tried to maintain my pace - the body felt good - not as good as I did on Thurs, but good enough to push hard and feel like I was actually moving.
At the start of the second loop (8km to go), I slowed a bit, losing focus on the race - I think I lost a lot of time here to EC - I found it hard to motivate myself being in no-mans land. About 4km to go, I started catching up to Sport Category runners, and so I naturally picked it up...Finished strong around 1:32 ish I think...not sure how far back I was but assuming 5min at least.
A good effort, nice to get the first one back, out of the way.
Note: Over 620 trail runners out today in all categories - A new record for the 5 Peaks in Canmore - I was impressed. Needless to say, that all my 30 pairs of demos (oh yeah, I was working too) got scooped up pretty quickly!
Friday Sep 11, 2009 #
Road Biking 1:30:00 [1]
Easy spin in Banff with my first TR Run partner...Dom and his crew. Felt good to get out on the road bike and get off the legs before tomorrow's race...unfortunetaly, we followed the run up with a few (too many) beers - oh well..
Thursday Sep 10, 2009 #
Trail Runnning 1:15:00 [1]
shoes: Salomon XT Hawk
Decided to kick the day off early this morning and stretched the legs with my first intensity since returning back from TR...The plan was to head up to the nordic centre to run my Georgetown loop, which runs about 15min mark-to-mark at threshold - I've done this loop a few times now and know how I'm feeling based on distance VS effort I get from the workout.
Trail Runnning 15:00 [4]
ahr:169 max:173 shoes: Salomon XT Hawk
Since I'm racing on the weekend (5 Peaks), the purpose was just to blow out the carbon' and test the body to see if I've fully recovered (which I know I haven't yet) - I consulted with MC (ex-coach) to see what his thoughts were - he suggested that anything harder than threshold would risk putting more further under..."no point in pushing the limit when you're already past it" - good point.
So I did 15min z3 (threshold) "but make sure you don't push it too much - keep it at the lower end of the zone - you should be able to talk somewhat comfortably...". ok - so I talked to myself...
The first part is flat for 1.5k or so, but then the gradual climb starts and winds up, up, up - a speedy climb that levels off about halfway, and then becomes rolly to the finish mark. I held back (talking to myself) and the HR shot up into zone right away ("that was easy" - I said to myself). The more I climbed, the better I felt..."wow"...I pushed the pace, but then remembered about this 21k I wanted to race this weekend. "Ah yes...chillax Philly".
Long story short (yeah right), I felt amazing - I'm not sure if its the altitude effect of TR in CO or the fact that I haven't done much in 10-12 days...either way, it felt great to run 'free' again. I reached the same mark I killed myself to reach before TR, and wanted to keep going for an hour...
Either way, I'll take it as a good sign - we'll see how the weekend goes.
Don't think I've ever written so much about a 15min workout...
So I did 15min z3 (threshold) "but make sure you don't push it too much - keep it at the lower end of the zone - you should be able to talk somewhat comfortably...". ok - so I talked to myself...
The first part is flat for 1.5k or so, but then the gradual climb starts and winds up, up, up - a speedy climb that levels off about halfway, and then becomes rolly to the finish mark. I held back (talking to myself) and the HR shot up into zone right away ("that was easy" - I said to myself). The more I climbed, the better I felt..."wow"...I pushed the pace, but then remembered about this 21k I wanted to race this weekend. "Ah yes...chillax Philly".
Long story short (yeah right), I felt amazing - I'm not sure if its the altitude effect of TR in CO or the fact that I haven't done much in 10-12 days...either way, it felt great to run 'free' again. I reached the same mark I killed myself to reach before TR, and wanted to keep going for an hour...
Either way, I'll take it as a good sign - we'll see how the weekend goes.
Don't think I've ever written so much about a 15min workout...
Wednesday Sep 9, 2009 #
Trail Runnning 1:45:00 [1]
shoes: Salomn XT Wings (1)
Easy run up/around Highline, back through the Quarry's maze of trails, then back home - Felt a bit sluggy off the start, but got better as the run progressed. Might be time for a bit of short/hard stuff tomorrow...not looking forward to it!
Tuesday Sep 8, 2009 #
Mountain biking 2:30:00 [3]
Mtn bike ride around Jewel Pass - From Barrier, we rode up the road towards the pass but deeked right on the singletrack down to Camp Chief Hector (wicket downhill!), then rode around to the Heart Mtn trailhead via the TCH into one of the nastiest headwind EVER. The long technical grind up to the pass was better than the first climb as my legs started feeling better - Then we ripped down Prairie View's technical descent back to Barrier - Great ride!