Training Log Archive: 'BentIn the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
Cycling (commute) 25:00 [1]
Easy roll to work- Bulletdog was panting even though it's cool and foggy.
I'm still feeling a bit tired myself.
I'm still feeling a bit tired myself.
Cycling 35:00 [2]
Easy spin home- 2 swims for Mocha but she was still panting and taking it easy. She enjoyed it, but may not be up for much biking this summer.
Monday Apr 29, 2013 #
Running 1:00:00 [1]
shoes: Brooks True Grit Red
Old-man shuffle recovery commute with a rather bored BZdog.
Sunday Apr 28, 2013 #
Running warm up/down 20:00 [3]
shoes: NB MT 101
Ugh- woke up tired today. Did an easy jog, some leg swings and other dynamic stuff, some wind sprint intervals to finally get the legs going.
10 AM
Running (Road) 40:59 10.13 km (4:03 / km) +53m 3:57 / km
ahr:180 max:185 shoes: NB MT 101
Brantford Rotary 10K AKA Campbell challenge.Last year Bash Sr did 5K faster than I did 10K.
This year I kept the HR a touch lower, felt fine, seemed to run OK but went a full minute slower than last year. Hmm- 1 year older, or coming off a 14hr week with 7.5hrs in the last 2 days? Knee was a little sore, but not a factor.
Despite the excuses, I have to say I was a bit disappointed I didn't pull off a sub-40, especially when all the cool kids from the Sulphur squad are going sub 39 or even sub 38.
The bad news continued- I was only 3rd in my age group this time, 11/250 or so overall.
The good news I guess- I beat Bash Sr's time, but he did have the excuse of being in hospital this week.
The better news- Bash won her age group!
Best news- Bash Sr raised the most ever, almost $4K.
This year I kept the HR a touch lower, felt fine, seemed to run OK but went a full minute slower than last year. Hmm- 1 year older, or coming off a 14hr week with 7.5hrs in the last 2 days? Knee was a little sore, but not a factor.
Despite the excuses, I have to say I was a bit disappointed I didn't pull off a sub-40, especially when all the cool kids from the Sulphur squad are going sub 39 or even sub 38.
The bad news continued- I was only 3rd in my age group this time, 11/250 or so overall.
The good news I guess- I beat Bash Sr's time, but he did have the excuse of being in hospital this week.
The better news- Bash won her age group!
Best news- Bash Sr raised the most ever, almost $4K.
Saturday Apr 27, 2013 #
Note
Here's the trailer for the movie.
You may need to hit the little "gear" symbol in the lower right to increase resolution if it plays at 240p.
And here is the feature film
You may need to hit the little "gear" symbol in the lower right to increase resolution if it plays at 240p.
And here is the feature film
C • 1
9 AM
Adventure Racing 5:00:00
Domestic Pig- details to follow.
Basically paddle-trek-run-bike-feats-of-strength-bike-feast, with Goose-themed costumes. You'll have to see Bash's log for pics, but CoachLD won the prize I think.
Coach LD put together an astounding day of tasks, riddles, puzzles, snacks, events and a great party after-we only had time to do part of it.
After Goose's favourite bacon-and-eggs breakfast we were off.
We started with a paddle, and had to stop and do charades to find our next destination. Nice demo of headstands in the canoe by Goose.
Then a run around the Humber river plain, where we found many artifacts with interesting stories by the Goose.
Next we had to split up, and the boys had a route with some harder running, chin-ups (I got in 19 I think, 1 less than the mighty VO2max @#%^) then other feats, and we even stopped by a 50th sign on a yard that we happened to pass. The ladies got ice cream on their route.
Back to the Goose Nest to T/A to bikes, joined by other riders, but we soon saw were short a Bash. Headed back, and found out that her derailleur and chain had self- destructed 100M into the ride after surviving Patagonia. Luckily I have a spare X9 in my tool box! MrBiker and I had it fixed in no time.
Unluckily it was missing a small spacer for the B-pivot, so no go. We headed off, and no sooner had I climbed Glasgow hill than my phone rang- Bash had the wrong car key, so back I went and we drove her bike to the shop.
The rest of the gang rode to Caledon East, where the Goose got Ducked, while we drove home and sprang the dogs. The party had to skip the challenge Bash and I had set up at our place and go straight to VO2max's house, but we met Gooose with coffee on the rail trail and I rejoined the ride.
At Chez VO2 we had to split into 2 teams, do a Feats of Strength relay, with push ups, dips, squats with logs, log roll, carry etc. Our team narrowly lost. We then had a tug of war, which our team won 2/2.
Next- golf! Aaack! Home field worked for VO2.
Back on bikes to Bolton, but not before Goose got winged when he crashed on the road.
Finally made it home, bandaged and slung up the Goose wing, and then lots more guests, tons of food including a pig-shaped cake, readings, advice and a song from Bash.
Epilogue- the Goose is in a cast but had a blast.
Basically paddle-trek-run-bike-feats-of-strength-bike-feast, with Goose-themed costumes. You'll have to see Bash's log for pics, but CoachLD won the prize I think.
Coach LD put together an astounding day of tasks, riddles, puzzles, snacks, events and a great party after-we only had time to do part of it.
After Goose's favourite bacon-and-eggs breakfast we were off.
We started with a paddle, and had to stop and do charades to find our next destination. Nice demo of headstands in the canoe by Goose.
Then a run around the Humber river plain, where we found many artifacts with interesting stories by the Goose.
Next we had to split up, and the boys had a route with some harder running, chin-ups (I got in 19 I think, 1 less than the mighty VO2max @#%^) then other feats, and we even stopped by a 50th sign on a yard that we happened to pass. The ladies got ice cream on their route.
Back to the Goose Nest to T/A to bikes, joined by other riders, but we soon saw were short a Bash. Headed back, and found out that her derailleur and chain had self- destructed 100M into the ride after surviving Patagonia. Luckily I have a spare X9 in my tool box! MrBiker and I had it fixed in no time.
Unluckily it was missing a small spacer for the B-pivot, so no go. We headed off, and no sooner had I climbed Glasgow hill than my phone rang- Bash had the wrong car key, so back I went and we drove her bike to the shop.
The rest of the gang rode to Caledon East, where the Goose got Ducked, while we drove home and sprang the dogs. The party had to skip the challenge Bash and I had set up at our place and go straight to VO2max's house, but we met Gooose with coffee on the rail trail and I rejoined the ride.
At Chez VO2 we had to split into 2 teams, do a Feats of Strength relay, with push ups, dips, squats with logs, log roll, carry etc. Our team narrowly lost. We then had a tug of war, which our team won 2/2.
Next- golf! Aaack! Home field worked for VO2.
Back on bikes to Bolton, but not before Goose got winged when he crashed on the road.
Finally made it home, bandaged and slung up the Goose wing, and then lots more guests, tons of food including a pig-shaped cake, readings, advice and a song from Bash.
Epilogue- the Goose is in a cast but had a blast.
Friday Apr 26, 2013 #
9 AM
Paddlng (erg) 40:00 [2]
Spin on the trainer- must remember how to paddle before Storm.
1 PM
Running 1:50:00 16.26 km (6:46 / km) +303m 6:11 / km
shoes: Hoka Mafate 2
Easy cruise run with Hingo and Greg Y.
First time running with Greg- he's a good match for us. Got to do Hockley loops etc. in future.
Spaff would be pleased, except for one uphill which looks like I went too hard.
Longest run in the clown shoes so far. They do feel great on downhills, if a bit sluggish on technical trail and climbs.
Tried my new Salomon exo calf sleeves, my Salomon shorts with the inner liner short, and ate Pocketfuel and drank Vitargo G2. All went down well. I'd need to take some S-caps or something for electrolytes on a longer run.
First time running with Greg- he's a good match for us. Got to do Hockley loops etc. in future.
Spaff would be pleased, except for one uphill which looks like I went too hard.
Longest run in the clown shoes so far. They do feel great on downhills, if a bit sluggish on technical trail and climbs.
Tried my new Salomon exo calf sleeves, my Salomon shorts with the inner liner short, and ate Pocketfuel and drank Vitargo G2. All went down well. I'd need to take some S-caps or something for electrolytes on a longer run.
C • hill 3
Thursday Apr 25, 2013 #
Running 55:00 [2]
shoes: Salomon FellCross
Easy commute with Bulletdog while Bash and the big guy ran Hockley.
Wednesday Apr 24, 2013 #
Strength 1:00:00 [2]
Paddling warmup, workout 2 and foot/kneehab. No time for kbs.
Running warm up/down 30:00 [2]
shoes: Salomon FellCross
Drowned rat edition
Running hills 20:00 [4]
6 repeats up the biggest hills we could find in the 'hood. BZdog isn't too keen on repeating the same hill, so we changed it up.
Popped by to see VO2max and Bullseye out playing Speed Golf.
Popped by to see VO2max and Bullseye out playing Speed Golf.
Running tempo 25:00 [4]
shoes: Salomon FellCross
Couple of speedy bits leading to and from the hills, and through Palgrave Singletrack.
Running (Commute) 28:00 [2]
shoes: Salomon FellCross
Run home in the dark and snow!
Tuesday Apr 23, 2013 #
Cycling 1:05:00 [2]
Ride in with Bazingadog on a great sunny spring day. Took the scenic route home including a new trail the loggers cleared, and came across Crash, Jen and Shyla at the pond. Hard for BZdog to romp with Shy when he's on his harness, but he sure tried. I had to get off the bike and hang on for dear life when they left, with the big guy wailing away. Otherwise he's awesome to ride with.
Monday Apr 22, 2013 #
Running 57:00 [2]
shoes: Hoka Mafate 2
Easy jog to work on the bouncy shoes.
Good day for it- my knee is a little touchy.
Good day for it- my knee is a little touchy.
Sunday Apr 21, 2013 #
Orienteering race 5:14:00
shoes: Salomon FellCross
GIant's Rib Raid
Great to race again with Bash and The Gazelle. We make a good team.
We lost the lead pack early on, and got to race by ourselves in perfect conditions until the Butterfly, where we leapfrogged the all-male masters team Lost Bearings. Bash's nav was confident and accurate, so that tricky section went well. We'd dressed for the water crossings, so no big deal to get waist -deep on a sunny calm day.
We passed Lost Bearings when we got down to business on the road allowance. Bash nailed the Control Blast and we were 7th overall and 1st masters.
I felt good, and had plenty left in the tank. My knee was 9/10 after.
Really pleased to see Hammer on the podium over 2 hrs ahead of us!
Great to race again with Bash and The Gazelle. We make a good team.
We lost the lead pack early on, and got to race by ourselves in perfect conditions until the Butterfly, where we leapfrogged the all-male masters team Lost Bearings. Bash's nav was confident and accurate, so that tricky section went well. We'd dressed for the water crossings, so no big deal to get waist -deep on a sunny calm day.
We passed Lost Bearings when we got down to business on the road allowance. Bash nailed the Control Blast and we were 7th overall and 1st masters.
I felt good, and had plenty left in the tank. My knee was 9/10 after.
Really pleased to see Hammer on the podium over 2 hrs ahead of us!
Saturday Apr 20, 2013 #
Note
Hey, I'm famous. Little article about endurance sports and tooth decay.
http://pocketfuelnaturals.com/2013/04/19/comments-...
http://pocketfuelnaturals.com/2013/04/19/comments-...
Cycling 40:00 [2]
Trails froze up, so I took the big boy for a nice ride around the Charlevoix loop. I'd forgotten how good he is on double track- loves biking pace. We even saw 2 deer and some turkeys.
Strength 40:00 [2]
Workout 2- fairly easy.
Friday Apr 19, 2013 #
Cycling (Trainer) 1:10:00
Wanted to ride outside, but mucky and stormy still.
I finished the Premium Rush movie (Alternate title I suggest - "Don't try any of this at home") on the trainer- made sure to pound during all the biking scenes. I was drenched, even with the window open and the fan howling.
Any movie with dozens of CG artists, Danny McAskill doing stunts, and the actor actually running into a taxi's rear window as seen in an outtake can't be all bad.
I finished the Premium Rush movie (Alternate title I suggest - "Don't try any of this at home") on the trainer- made sure to pound during all the biking scenes. I was drenched, even with the window open and the fan howling.
Any movie with dozens of CG artists, Danny McAskill doing stunts, and the actor actually running into a taxi's rear window as seen in an outtake can't be all bad.
Strength 20:00 [1]
Foot/kneehab.
Wednesday Apr 17, 2013 #
Strength 1:00:00 [2]
Solid workout 3, foot/kneehab and KBs.
Running 40:00
shoes: Salomon FellCross
Gorgeous sunny day out, with little mud.
First lap with both dogs, then out with Brody via Trail2Summit, Charlevoix, Rollercoaster and singletrack.
First lap with both dogs, then out with Brody via Trail2Summit, Charlevoix, Rollercoaster and singletrack.
Running tempo 20:00 [4]
shoes: Salomon FellCross
Solid hilly tempo as per Coach Spaff.
Note
I had recorded the bike courier movie Premium Rush. Bash couldn't stand to watch it, (too much bike-eye-view of traffic riding) so I guess it's Trainer fodder for me.
Running 27:00 [2]
shoes: Hoka Mafate 2
Night Run home in my new clown shoes.
Spaff suggested theses or long runs for my knees.
I was surprised that they don't heelstrike and felt pretty normal, but felt a bit like this guy
Spaff suggested theses or long runs for my knees.
I was surprised that they don't heelstrike and felt pretty normal, but felt a bit like this guy
 |
| From 18 April 2013 |
Tuesday Apr 16, 2013 #
Running 28:00 [3]
shoes: Salomon FellCross
Run in with BZdog in strangely warm weather. Mostly mud, but still some slick ice.
Brought my Boston Marathon shirt to wear at work today.
Brought my Boston Marathon shirt to wear at work today.
Running 50:00 [3]
shoes: Salomon FellCross
Sunny and warm for the run home! Ice is receding, and there were even dry sections of the trail. BZ dog got after a chipmunk but actually left it alone when I whistled him off- will miracles never cease today!
Finished up with an ascent of Mt Tobler from sea level.
Finished up with an ascent of Mt Tobler from sea level.
Monday Apr 15, 2013 #
Strength 50:00 [2]
10 minute paddle then workout 2 after work.
Sunday Apr 14, 2013 #
Running 1:30:00 [2]
shoes: Salomon FellCross
Easy run as per Coach Spaff. Felt smooth and easy. Knee is 8.5/10.
Fell-cross shoes were finally perfect.
Been listening to a lot of the Coffee Break French podcasts- hoping some of it will sink in for August.
Fell-cross shoes were finally perfect.
Been listening to a lot of the Coffee Break French podcasts- hoping some of it will sink in for August.
Strength 15:00 [1]
Foothab, kneehab.
Saturday Apr 13, 2013 #
Cycling 20:00 [1]
Post-lunch spin-out for the legs.
9 AM
Running 3:16:23 [3] 26.35 km (7:27 / km) +456m 6:52 / km
shoes: Brooks CP6 Green
Hobbit's Rib Raid- Frozen Toe Edition.
Consolation run with Crash, Bash and WandAR after GRR was postponed.
Lots of ice pellets on the ground, but no deadly smooth ice, and not quite as muddy as it's still somewhat frozen. Finally got to use summer shoes, as spikes were finally not mandatory.
We did a little exploration of the little known trails on the block I used to live on, then Bruce up K2.Nice to have company.
I headed North through Glen Haffy while they turned back. Haffy was icier and snowier, and I took a few falls and got my feet pretty numb, but they thawed out on the short road section back.
Legs were a bit sore at the end, and we were heading to the Caledon Inn so no time to cool down or stretch. Good outing, good lunch.
Consolation run with Crash, Bash and WandAR after GRR was postponed.
Lots of ice pellets on the ground, but no deadly smooth ice, and not quite as muddy as it's still somewhat frozen. Finally got to use summer shoes, as spikes were finally not mandatory.
We did a little exploration of the little known trails on the block I used to live on, then Bruce up K2.Nice to have company.
I headed North through Glen Haffy while they turned back. Haffy was icier and snowier, and I took a few falls and got my feet pretty numb, but they thawed out on the short road section back.
Legs were a bit sore at the end, and we were heading to the Caledon Inn so no time to cool down or stretch. Good outing, good lunch.
Friday Apr 12, 2013 #
Note
(rest day)
Tapering for GRR as per coach Spaff's strict instructions.
I just heard it's postponed to next Sunday.
All rested up and packed and ready to run 4 hours tomorrow too.
I just heard it's postponed to next Sunday.
All rested up and packed and ready to run 4 hours tomorrow too.
Note
GRR Substitute run, anyone?
I know lots of folks are in town and ready to run.
How about doing a long run up here in Caledon, starting around 9 AM, and possibly lunch at The Shed or Caledon Inn after?
UPDATE: We have a loose plan. Meet at our place at 8:45 a.m. with the plan to start running by 9 a.m. We'll head out on trails toward Glen Haffy. 'Bent plans to run at least 3 hours. Crash and I are thinking 2-ish. It's an out-and-back-ish type route so we'll find a way to deal with people's different paces and plans.
If you'd like to do some navigation enroute, go to the Giant's Rib Raid from the 2010-2011 season and print the Foreigner's routes - Raid #1 and Raid #2. There won't be flags but you will be doing a real Giant's Rib Raid! :)
Then out for lunch so bring some dry clothes.
Best to let me know if you're coming. Hope to see a few of you! :)
I know lots of folks are in town and ready to run.
How about doing a long run up here in Caledon, starting around 9 AM, and possibly lunch at The Shed or Caledon Inn after?
UPDATE: We have a loose plan. Meet at our place at 8:45 a.m. with the plan to start running by 9 a.m. We'll head out on trails toward Glen Haffy. 'Bent plans to run at least 3 hours. Crash and I are thinking 2-ish. It's an out-and-back-ish type route so we'll find a way to deal with people's different paces and plans.
If you'd like to do some navigation enroute, go to the Giant's Rib Raid from the 2010-2011 season and print the Foreigner's routes - Raid #1 and Raid #2. There won't be flags but you will be doing a real Giant's Rib Raid! :)
Then out for lunch so bring some dry clothes.
Best to let me know if you're coming. Hope to see a few of you! :)
Thursday Apr 11, 2013 #
Running 1:00:00 [3]
shoes: Salomon Snowcross
Freak April snowstorm, but we didn't get any freezing rain yet.
Steady run to work and back via a few extras with BZdog.
Better running than the oatmeal mud. Humber river was raging.
Steady run to work and back via a few extras with BZdog.
Better running than the oatmeal mud. Humber river was raging.
Wednesday Apr 10, 2013 #
Cycling 1:00:00 [3]
"Is it an hour yet" fairly hard spin on the trainer.
Strength 1:00:00 [2]
Foothab, kneehab, workout #1 and some KBs. No KB shoulder press though.
Tuesday Apr 9, 2013 #
Running 1:00:00 [2]
shoes: Salomon Snowcross
Still an icy commute in the AM. Dumping rain in the PM, and the melting ice was better than the soupy muck on many of the trails. Deer were out so BZdog wasn't exactly focused on the Singletrack- he was bouncing up on his hind legs to get a better view- looked like a black Tigger.
Running tempo (Drowned rat edition) 20:00 [4]
shoes: Salomon Snowcross
Best I could do in the pouring rain, fog and oatmeal mud.
Monday Apr 8, 2013 #
Running 1:00:00 [2]
shoes: Salomon Snowcross
Commute+ w/ Mocha
Some solid ice on the way there, drowned rats on the return.
Knee was a little touchy at first but settled down.
Some solid ice on the way there, drowned rats on the return.
Knee was a little touchy at first but settled down.
Sunday Apr 7, 2013 #
Paddlng (Erg) 20:00 [2]
Been a while...
Strength (Link) 45:00 [2]
Link workout.
Saturday Apr 6, 2013 #
7 AM
Running 3:15:00 28.46 km (6:51 / km) +436m 6:22 / km
shoes: Icebugs Gryllo Green
Early run with the BARF crew. Palgrave was an ice rink so most of them dropped off to run roads, but Ken, The Gazelle and I had spikes so we went up to Glen Haffy. The worst ice was in Palgrave- Haffy was more hardpack snow. Met ShedMan and Clyde the dog part way who were coming towards us and they ran with us for a ways.
Ken had issues with his shoe screws jabbing his feet and had to take breaks, but Gazelle and I had a solid but social run. Great to have him back from Taj for a while.
I put the hammer down going up K2, but an easy/moderate run for the most part.
Felt quite good still at the end. See how the knee is tomorrow.
Ken had issues with his shoe screws jabbing his feet and had to take breaks, but Gazelle and I had a solid but social run. Great to have him back from Taj for a while.
I put the hammer down going up K2, but an easy/moderate run for the most part.
Felt quite good still at the end. See how the knee is tomorrow.
Friday Apr 5, 2013 #
Cycling 1:05:00 [2]
Off to see Thumbs-of-Death via road- too mucky for trails. Cold and windy day but the hail stopped. Nice and toasty in my winter biking gear, even into a solid headwind.
Where did my biking legs go??
Where did my biking legs go??
Strength 1:00:00 [2]
Foothab, kneehab, workout 1 and some final lumberjack work.
Thursday Apr 4, 2013 #
Note
(rest day)
Knee was bugging me a bit yesterday, so I'm taking a rest day today.
Wednesday Apr 3, 2013 #
Strength 40:00 [2]
Foothab, kneehab and part of workout 3.
Running 1:00:00 [3]
shoes: Brooks True Grit Red
Sick of the heavy and high-heeled spiked shoes, so I got some more minimal Brooks out with Kahtoola spikes.
Woo-hoo.They were great on icy singletrack, where Bazingadog slid all over the place. He eventually refused to run on the trail. Main routes were either icy, bare or muddy.
Itching to get on the bike, but no way with this ice.
Woo-hoo.They were great on icy singletrack, where Bazingadog slid all over the place. He eventually refused to run on the trail. Main routes were either icy, bare or muddy.
Itching to get on the bike, but no way with this ice.
Running 30:00 [3]
shoes: Brooks True Grit Red
Nice night run back. Spikes rock.
Tuesday Apr 2, 2013 #
Running 1:05:00 [2]
shoes: Salomon Snowcross
Commute +.
Very icy in spots, again spikes barely held. 2-dog trot.
Can't wait to get into summer shoes.
Very icy in spots, again spikes barely held. 2-dog trot.
Can't wait to get into summer shoes.
Monday Apr 1, 2013 #
Strength (Home gym) 45:00 [2]
Workout #2 and some easy dumbells and kbs.
I took the dogs for a hike in boots, and 3 deer ran out *right* across the trail in front of us. BZdog took off and dragged me onto a patch of ice, then on my butt and bouncing along until I hit snow. Not ideal for my back, and my ankle wasn't thrilled either. So much for his excellent behaviour yesterday. Still, these deer were almost close enough to touch. Hiking is brutal now without spikes apparently.
I took the dogs for a hike in boots, and 3 deer ran out *right* across the trail in front of us. BZdog took off and dragged me onto a patch of ice, then on my butt and bouncing along until I hit snow. Not ideal for my back, and my ankle wasn't thrilled either. So much for his excellent behaviour yesterday. Still, these deer were almost close enough to touch. Hiking is brutal now without spikes apparently.
12 PM
Running 1:38:11 15.31 km (6:25 / km) +186m 6:03 / km
shoes: Icebugs Gryllo Green
Off with the Goose for a spikes-barely-adequate run on the HVHT. Perfect day for Harps- blowing snow, cold and windy.
Was hoping for long and slow, but time meant medium distance and decent pace, considering the footing.
Was hoping for long and slow, but time meant medium distance and decent pace, considering the footing.