Training Log Archive: 'BentIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
Running (Commute) 30:00 [1]
shoes: Brooks CP6 Green
Slow commute back from work with BZdog in cushy heel-striker shoes.
Every time I have a strong run in the minimalist shoes my scrawny calves are sore for days after (but it spares my knee)
Where was I when LD, Hansel and Bash were getting the power-calves?
Every time I have a strong run in the minimalist shoes my scrawny calves are sore for days after (but it spares my knee)
Where was I when LD, Hansel and Bash were getting the power-calves?
Sunday Apr 29, 2012 #
Note
Sore calf muscles after yesterday's turbo SMT, but the knee is good!
Thinking of using cushy shoes for the 10k road race today- although I may need the faster shoe to take down Bash Sr, who is doIng 5k.
Thinking of using cushy shoes for the 10k road race today- although I may need the faster shoe to take down Bash Sr, who is doIng 5k.
10 AM
Running race 39:59 10.19 km (3:56 / km) +38m 3:51 / km
ahr:182 max:208 shoes: NB MT 101
Brantford Rotary 10K aka Bash Sr. Challenge.
Last year Bash's dad bet he could beat her if she ran the 10K and he "walked" the 5K. Bash ran a PB of under 50 min, but Bash Sr. did 41.
After a hard run yesterday I figured I didn't have a chance of taking him out this year unless he got slower.
The good news- I never thought I could go under 40 for a 10K, especially with sore legs and no taper, but I just ran my HR and finished 7th overall in 39:59 for the 10K.
The bad news- another over-50 guy was 15 seconds ahead of me.
More bad news- with a 51 week taper Bash Sr. took minutes of his 2011 time, and did his 5K 33 seconds faster than me.
Best news- knee's not bad, and we raised a ton of money.
Bash had a good run too, especially given a race yesterday.
Last year Bash's dad bet he could beat her if she ran the 10K and he "walked" the 5K. Bash ran a PB of under 50 min, but Bash Sr. did 41.
After a hard run yesterday I figured I didn't have a chance of taking him out this year unless he got slower.
The good news- I never thought I could go under 40 for a 10K, especially with sore legs and no taper, but I just ran my HR and finished 7th overall in 39:59 for the 10K.
The bad news- another over-50 guy was 15 seconds ahead of me.
More bad news- with a 51 week taper Bash Sr. took minutes of his 2011 time, and did his 5K 33 seconds faster than me.
Best news- knee's not bad, and we raised a ton of money.
Bash had a good run too, especially given a race yesterday.
C • sub40 24
11 AM
Running warm up/down 15:00 [1]
Decent warm-up and leg swings, plus a little cool down looking for Bash Sr.
5 PM
Cycling (Trainer) 15:00 [1]
Spinning out some sore calf muscles after we got home.
Strength 15:00 [1]
Foothab, kneehab
Saturday Apr 28, 2012 #
Running 1:54:00 23.0 km (4:57 / km)
shoes: NB MT 101
SMT (Finally, no blizzard) with Turbo, Ursula, Greta and Trix, and Trav for the first bit.
Easy start, but a solid run around the SS route (1:40 with some detours).
Turbo brought the pain for the uphills. I'm gonna need to do some speed work to knock off 10 minutes for the SS relay.
Nice domestiquing after.
Easy start, but a solid run around the SS route (1:40 with some detours).
Turbo brought the pain for the uphills. I'm gonna need to do some speed work to knock off 10 minutes for the SS relay.
Nice domestiquing after.
Friday Apr 27, 2012 #
Note
I'm off to SMT tomorrow, even though all the cool kids are at Rattlesnake.
What do you want to bet there's a blizzard, fog or plaque of locusts to cause me to miss it for the 3rd time?
What do you want to bet there's a blizzard, fog or plaque of locusts to cause me to miss it for the 3rd time?
Paddlng (Erg) 30:00 [2]
Spin in the basement.
Strength 30:00 [2]
Foot/ kneehab pull-ups, push-ups, kbs
Thursday Apr 26, 2012 #
Running 25:00 [2]
Easy commute on the short route with Bulletdog in her blaze orange "Not A Turkey" vest. I wore red.
Cycling (Commute +) 35:00
Easy ride home with the Bulletdog. At 9.5 years old, she's still keen to trot along for distance but not all that fast. Bazingadog's passed her in that department.
Wednesday Apr 25, 2012 #
Strength 1:00:00 [2]
Foothab, kneehab, pushups, pulldowns, KB, Home Gym.
Cycling 1:05:00 [3]
Bazingadog's first bike commute through the North loop of Palgrave East.
He's actually way better on leash biking than running. Brody the wonder-dog passed the chimpmunk test, the squirrel test and even the horse test with flying colours!
Now, if he could only figure out that rivers can be for drinking as well as wading.
He's actually way better on leash biking than running. Brody the wonder-dog passed the chimpmunk test, the squirrel test and even the horse test with flying colours!
Now, if he could only figure out that rivers can be for drinking as well as wading.
Running (Commute) 25:00 [3]
Night run home- didn't try biking with BZdog in the dark.
Lots of wild turkeys gobbling away out there driving him nuts.
Lots of wild turkeys gobbling away out there driving him nuts.
Tuesday Apr 24, 2012 #
Running (Commute) 50:00
shoes: Salomon Crossmax Green
To work with Bulletdog, who was going crazy in the snow.
Met Bash and BZdog on the way home, and went all-out on the uphills.
Met Bash and BZdog on the way home, and went all-out on the uphills.
C • Fit dogs 20
Monday Apr 23, 2012 #
Running 24:00 [4]
shoes: Salomon Crossmax Green
Solid run with Bazingadog on the longer route to work.
Running 30:00
shoes: Salomon Crossmax Green
Solid run home in the driving wet snow. Pushed it on the hills especially.
Strength 15:00 [1]
Foot/kneehab
Sunday Apr 22, 2012 #
Running 30:00 [3]
shoes: La Sportiva Crosslite 2.0
Out running with the hounds to tire them out before a busy day. The knee's only touch sore, and I feel quite fresh today.
Cycling 30:00 [2]
Bazingadog and I have been practicing in the yard, and this was his first run with me while I rode with him on a stretchy leash looped over my shoulders.
The big guy was really good- he's a lot better at 20kph than 10. Good test when 2 rabbits ran in front of us. He wasn't too helpful when I was fixing a broken chain, but he's ready for more riding!
The big guy was really good- he's a lot better at 20kph than 10. Good test when 2 rabbits ran in front of us. He wasn't too helpful when I was fixing a broken chain, but he's ready for more riding!
Saturday Apr 21, 2012 #
Adventure Racing race 4:00:00
Wild BOAR with Crash.
Goose does this race for us on his birthday- our suffering is his gift.
Interesting format- 16 Mandatory CPs with multiple advanced CPs which could only be gotten in ascending order- ie if you got CPA2, you couldn't get CPA1 next but had to skip it. You could still get any later CPAs.
After a freakishly dry and warm spring, it was wet, muddy and freezing cold. We started in our "Europe Bound" costumes on a run matrix, then a paddle. Local knowledge would have helped in both the first legs, but we ended the paddle in first (legal) place.
Unfortunately Crash was freezing cold, especially her feet. She painfully changed into dry socks and bike shoes, and Goose had us immediately wade across the thigh-deep river. The Goose's name was taken in vain by many of us, most vocally by his lovely wife on one of the steep muddy climbs as we were pushing bikes up.
Crash and I had planned to pick up CPA2 first as we passed by, and drop CP1, assuming the course couldn't be cleared and we could get later optional CPs if we had time.
We ran into the French Maids Leanimal and LD often, and saw the other teams quite a bit. Sadly, the tough-as-nails Crash was suffering (stoically in silence) worse and worse from the cold and couldn't run, and when we had to cross the river again, her feet were so bad she could barely walk on them, so she had to drop out after the next CP.
I tagged along with Tiny and Bash in their Euro-Salomon compression outfits.
We had a tough time at CPA4 and dropped it, took a long time to find CPA5 and CP15 and had to boot it hard back to the finish. Tiny had Bash on tow as I trotted ahead taking pictures.
It was down to the wire, but sadly Tiny and Bash were 4:00:06, which the strict Goose disallowed, and in the end *nobody* finished the full course ranked. I was pleased to have a lot left in the tank physically, and my knee was quite good.
Great meal and party afterwards. Thanks so much, Goose for all your hard work, and everyone else too.
Goose does this race for us on his birthday- our suffering is his gift.
Interesting format- 16 Mandatory CPs with multiple advanced CPs which could only be gotten in ascending order- ie if you got CPA2, you couldn't get CPA1 next but had to skip it. You could still get any later CPAs.
After a freakishly dry and warm spring, it was wet, muddy and freezing cold. We started in our "Europe Bound" costumes on a run matrix, then a paddle. Local knowledge would have helped in both the first legs, but we ended the paddle in first (legal) place.
Unfortunately Crash was freezing cold, especially her feet. She painfully changed into dry socks and bike shoes, and Goose had us immediately wade across the thigh-deep river. The Goose's name was taken in vain by many of us, most vocally by his lovely wife on one of the steep muddy climbs as we were pushing bikes up.
Crash and I had planned to pick up CPA2 first as we passed by, and drop CP1, assuming the course couldn't be cleared and we could get later optional CPs if we had time.
We ran into the French Maids Leanimal and LD often, and saw the other teams quite a bit. Sadly, the tough-as-nails Crash was suffering (stoically in silence) worse and worse from the cold and couldn't run, and when we had to cross the river again, her feet were so bad she could barely walk on them, so she had to drop out after the next CP.
I tagged along with Tiny and Bash in their Euro-Salomon compression outfits.
We had a tough time at CPA4 and dropped it, took a long time to find CPA5 and CP15 and had to boot it hard back to the finish. Tiny had Bash on tow as I trotted ahead taking pictures.
It was down to the wire, but sadly Tiny and Bash were 4:00:06, which the strict Goose disallowed, and in the end *nobody* finished the full course ranked. I was pleased to have a lot left in the tank physically, and my knee was quite good.
Great meal and party afterwards. Thanks so much, Goose for all your hard work, and everyone else too.
Thursday Apr 19, 2012 #
Running (Commute) 50:00 [3]
shoes: Brooks CP6 Green
Commute with Bazingadog. He was very good until we crossed Duffy's Lane and he caught wind of Bash's bike tracks, whereupon he hauled for all he's worth until Bash rolled up behind us.
Cycling 40:00 [2]
Ride to my environmental meeting and back at night.
Wednesday Apr 18, 2012 #
Strength 1:15:00 [2]
Foot/kneehab, Link workout + some pushups and pulldowns.
Also 15 minutes of hand sawing and hauling logs off the trail. Still lots left, but at least it's passable now.
Also 15 minutes of hand sawing and hauling logs off the trail. Still lots left, but at least it's passable now.
Cycling 1:00:00 [3]
Nice ride around Charlevoix trail and Palgrave East.
Cycling (Commute) 26:00 [1]
Easy ride home in the dark with Bulletdog, Best Behaved Dog Ever.
She runs off leash with a headlamp around her neck at night, except for the road crossings.
We crossed Duffy's lane and I let her off leash to scoot ahead, but she stopped dead in the trail and stared at me.
Turns out Mr Porcupine was standing in the middle of the trail a few M ahead.
He wasn't budging, so naturally Mocha came back to me and I put her on leash until we got Porkie to waddle off. No attempts to bother him whatsoever, she just waited until he was clear then headed back down the trail.
I suspect things would be different with Bazingadog, or pretty much any other.
She runs off leash with a headlamp around her neck at night, except for the road crossings.
We crossed Duffy's lane and I let her off leash to scoot ahead, but she stopped dead in the trail and stared at me.
Turns out Mr Porcupine was standing in the middle of the trail a few M ahead.
He wasn't budging, so naturally Mocha came back to me and I put her on leash until we got Porkie to waddle off. No attempts to bother him whatsoever, she just waited until he was clear then headed back down the trail.
I suspect things would be different with Bazingadog, or pretty much any other.
Tuesday Apr 17, 2012 #
Running (Commute +) 28:00 [3]
shoes: NB MT 101
Ran the Bazingadog to work via the hilly route.
10 new trees down on the 500M connector trail to the conservation area after yesterday's windstorm- it's a thick bushwhack now. Mostly fire-killed spruce, but one huge live pine too.
10 new trees down on the 500M connector trail to the conservation area after yesterday's windstorm- it's a thick bushwhack now. Mostly fire-killed spruce, but one huge live pine too.
C • :(( 2
Running 35:00 [3]
shoes: NB MT 101
Longer route home with a swim for Bazingadog at a solid pace.
Running hills 10:00 [5]
shoes: NB MT 101
Repeats over and back on the pond hill. Bazingadog just doesn't get it.
Allowed HR to come down between.
Allowed HR to come down between.
Monday Apr 16, 2012 #
Strength (Home Gym + KB) 40:00 [2]
Howling winds meant no running through the forest, so I did most of workout #2 after work.
Sunday Apr 15, 2012 #
Paddlng (erg) 30:00 [2]
Morning spin
Cycling 2:15:00
Out with Bash to Albion for an easy outing. Met up with Coach LD, who is really strong right now. Another great ride in perfect trail conditions.
Strength 15:00 [1]
Foot/ kneehab
Saturday Apr 14, 2012 #
7 AM
Running tempo 15:00 [4] 3.2 km (4:41 / km) +20m 4:33 / km
shoes: NB MT 101
First part of the run- forgot to reset the Garmin last time.
8 AM
Running tempo 1:06:22 [4] 13.89 km (4:47 / km) +161m 4:31 / km
shoes: NB MT 101
SMTNY- Solid run around the singletrack, doubletrack and a few roads in North York. Some good climbs, including one crazy steep up the side of the valley.
Pace was good for me, but I can't seem to get my 50 year old ass any faster than 4:10/km or so on the flats.
First part of the run is on a separate entry.
Pace was good for me, but I can't seem to get my 50 year old ass any faster than 4:10/km or so on the flats.
First part of the run is on a separate entry.
Running warm up/down 6:32 [2] 1.13 km (5:48 / km) +6m 5:39 / km
Thursday Apr 12, 2012 #
Note
Moab Porcupine Rim Recumbentcam video.
"Can that thing go off-road?"
Only one camera angle I'm afraid. Mark is working on a 3-camera video. It gets progressively more technical, so if you have a short attention span skip ahead to the second half.
The bikers I'm chasing are Joe and Mac, (who race O-cup Expert/ Elite) and the speedy Harps.
Best viewed in HQ.
"Can that thing go off-road?"
Only one camera angle I'm afraid. Mark is working on a 3-camera video. It gets progressively more technical, so if you have a short attention span skip ahead to the second half.
The bikers I'm chasing are Joe and Mac, (who race O-cup Expert/ Elite) and the speedy Harps.
Best viewed in HQ.
Cycling (Commute +) 1:15:00 [3]
Solid ride without dogs around Palgrave East. Great conditions and a fast ride.
Strength (Core) 20:00 [2]
Tabata Core with Caron
Yoga 1:00:00 [1]
Wednesday Apr 11, 2012 #
Strength 1:00:00 [2]
Kneehab, foothab, workout 1 + KB and a measly 8-8-6 pullups.
Running tempo 45:00 [4]
shoes: Brooks CP6 Green
Solid run to work. Both dogs and I were puffing hard by the end.
Left inner ankle a touch sensitive after yesterday's escapades.
Left inner ankle a touch sensitive after yesterday's escapades.
Tuesday Apr 10, 2012 #
Running (Barefoot) 35:00 [1]
http://www.onedaywithoutshoes.com/
My assistant's daughter is into this campaign and gave me a shirt, so what was I to do? Full foot nudity for most of the commute.
First part was the worst- wet grass at 1C was brutal. Freezing cold. At one point I couldn't take the sticks and pine cones on frozen feet so I donned my 5-fingers for a 1/2 K stretch, but ooched and ouched the rest carefully barefoot.
Most painful part- thawing my feet in the shower after.
My assistant's daughter is into this campaign and gave me a shirt, so what was I to do? Full foot nudity for most of the commute.
First part was the worst- wet grass at 1C was brutal. Freezing cold. At one point I couldn't take the sticks and pine cones on frozen feet so I donned my 5-fingers for a 1/2 K stretch, but ooched and ouched the rest carefully barefoot.
Most painful part- thawing my feet in the shower after.
Running (Barefoot) 35:00 [1]
Warmer when I headed home- up to about 6C. It started to rain though, then hail. Still made it all the way fully barefoot.
Once my feet are numb it's not so bad. Wish they'd put One Day Without Shoes later in the year.
Once my feet are numb it's not so bad. Wish they'd put One Day Without Shoes later in the year.
 |
| From Attackpoint |
Monday Apr 9, 2012 #
Cycling 2:00:00 [3]
Great ride down to Albion and around. Trails are bone-dry but not dusty, and someone seems to have lowered the hills and bumps since Moab, as I had quite a good ride in the middle ring. Also the 'bent seems to be tracking on rails compared with some of the loose sandy stuff in the Saltwash Flats trail.
Chico's been at work doing some bypasses of sections that have gotten too rooty or washed out in the few km past the sugar shack.
Pulled the plug a bit early due to howling winds and creaking trees.
Chico's been at work doing some bypasses of sections that have gotten too rooty or washed out in the few km past the sugar shack.
Pulled the plug a bit early due to howling winds and creaking trees.
Paddlng (erg) 25:00 [2]
Time to start paddling. I had to lock BZdog out so he wouldn't attack the trainer ropes.
Sunday Apr 8, 2012 #
Running 1:30:00 [3]
shoes: NB MT 101
Steady paced run along the Grand river in Brantford with the hounds.
Bazingadog's getting fit- by the end 9 year old Mocha the Bulletdog was lagging a bit, while the lad was still bouncing.
Running drills after.
My scrawny calves are sore again- so they're taking the stress instead of the knee.
Bazingadog's getting fit- by the end 9 year old Mocha the Bulletdog was lagging a bit, while the lad was still bouncing.
Running drills after.
My scrawny calves are sore again- so they're taking the stress instead of the knee.
Saturday Apr 7, 2012 #
Running tempo 1:00:00 [4]
shoes: NB MT 101
Solid early morning run to tire out the hounds. Bazingadog was getting a little tired out when we found a new leash-free park in Earl Bales, where he chased 6 other dogs for a while, and actually lagged a bit on the way home.
I'm probably running right in these minimalist shoes, as I get sore calf muscles- rather than a sore knee.
I'm probably running right in these minimalist shoes, as I get sore calf muscles- rather than a sore knee.
Thursday Apr 5, 2012 #
Running (Commute) 23:00 [3]
shoes: Brooks CP6 Green
Fast run in with Bazingadog. 6 deer ran right down the trail in front of us, so it was another drag-fest for the first few minutes, but he was good afterwards.
Running (Commute ) 25:00
shoes: Brooks CP6 Green
Solid run back with BZdog.
Strength (Core) 20:00 [2]
Hard Core class with Caron
Yoga 50:00 [1]
Wednesday Apr 4, 2012 #
Note
Here's the Slickrock video.
Best viewed in HD.
Best viewed in HD.
Strength 20:00 [1]
Forest fit, push-ups, kneehab/foothab and some running drills at the office while the plumbers tore the place apart.
8 AM
Cycling (Commute +) 30:00 [2]
Ride to work with a bit of extra singletrack and some forest fit.
Had to go in early for maintenance - at work from 9-9 really cuts into my usual Wednesday training.
Had to go in early for maintenance - at work from 9-9 really cuts into my usual Wednesday training.
Tuesday Apr 3, 2012 #
Running (Commute +) 40:00 [3]
shoes: Brooks CP6 Green
Brody and I took the singletrack home, and ran into Dunc then Crash as well as other riders- Brody likes to try and chase bikes as much as deer, so parts were a haul.
My knee's not liking the downhills.
My knee's not liking the downhills.
Monday Apr 2, 2012 #
Cycling (Commute +) 1:00:00 [2]
Quick scoot to work then home via Pond Hill with Bulletdog.
Climbing legs are much better after Moab.
I am aware of my knee, but it's not too bad.
Climbing legs are much better after Moab.
I am aware of my knee, but it's not too bad.