Training Log Archive: 'Bent

Even worse sleep- ribs were sore.
Bash, Carbon and I hiked up Mt Rundle the long way from the West.
Easy gentle ascent for the first part, then open rock and scree for the last third or so. Nice day, spectacular views and a decent workout on the way up which didn't hurt too badly. I was too sore to jog a single step on the way down (or up) but it was totally worthwhile.

Another lousy night sleep, another great hike, this time with the dream team of Slice, Carbon and Bash.
We started in Lake Louise, up the summit of St Piran, down to Lake Agnes teahouse for a refuel, up the beehives and back. Great company and views.
Gradual downhill was so-o tempting to run but my ribs didn't want me to do much. Ribs hurt but were better than going down Lady Mac at least.

Excellent dinner at Sage with Slice & Darcy, Zoolander and Marisa and the Carbons.

Some good hiking scrambling up peaks around Canmore. I wasn't sure how my ribs would do but I almost got a good night's sleep and felt pretty good in the morning.


Carbon, Bash and I hiked up Lady Mac to the "teahouse" platform. Great views, decent weather and the climb up wasn't too painful with tightly taped ribs. The descent was pretty nasty though, and I was glad for a lunch break to let the ribs recuperate. I tried a bit of running down, but that hurt way too much.
Next we hiked up Ha Ling in some variable weather, with impressive windy views up top. The way down wasn't as rib-busting as Lady Mac luckily.
Not feeling as good as I'd hoped but far better than I feared.

Great to be in Canmore again with the Carbons.
Looking forward to dinners with Slice, Boundless Boy Zoolander and my buddy Walker.

C • Good stuff! 3

Well, looks like 2 broken ribs. No WT for me.
I was actually feeling a bit better today, after yet another lousy night.

C • Ugh!!! 14

Hike to work with a rib belt, and a pinch-collar to keep BZdog behaving.
Sore but not unbearable. Got x-rays today too- will see if anything shows up.

Appt with Thumbs-of-Death last night. He thinks it's a cracked rib, not a bruise.
Will try and get x-Ray tomorrow, but hairline cracks don't always show up.
Slept in a recliner until about 4am, but not great sleep.

C • Fingers crossed rest up! 11

Meanwhile,
http://teamviteracing.com/wp-content/uploads/sites...

Dennis Johnson finishes RAAM solo in 7th overall, 1st North American.
Oh, also fastest ever recumbent solo!
Oh, also fastest ever in 60-69 age group!!

Bet his neck was less sore than this racer:
http://www.bikerumor.com/wp-content/uploads/2011/0...

Or this one:
http://www.raceacrossamerica.org/userfiles/image/a...

I'll shut up about my ribs now...

C • Shermer Neck... 3

Ugh. Sore this morning, after a lousy sleep.
Hurts to walk. Or lift stuff. Or twist. Or get flopped-on by a dog in your sleep.
No long run today. Hope to recover for the big Rockies training trip with the Carbons.

C • Oh....feel better soon! :) 5

WT Training day with STORM and Gally.
Started out near Cooper's Falls on the Black River, biked up a nice scenic road beside the river, then bushed the bikes and headed out for an AR-type trek.
Some good thick bush, swampy bits, waist-deep river crossings. Clouds of mosquitos flew up after us despite ample deet, and we all inhaled quite a few.
When we got in the open by swamps they were replaced by huge swarms of deerflies. Some of the fiercest bugs we've seen in a while, despite the perfect weather with sunshine and low humidity. We came across the Ganaraska trail at one point.
Gally's nav was solid, despite dicey features on the map, and we all chipped in.

Back to the bikes and away from the bugs, and down the road, but we found a great ATV trail. Followed it up the river for a bit, then back down the river, and up to a rocky shield plateu much like the Torrance Barrens. Really nice country, great AR riding!

I took an odd fall when my rear wheel slid out, and took a solid rock to the ribs which had me gasping for a bit. I was able to carry on, and we found a big field of wild strawberries. My rib was a bit sore, and hard to get a lot of air on the climbs.

We rode back to the car, but the guys had to dial it back on the climbs for the gimp. I called it a day at the van, while the lads carried on for a bit more until I caught them with the van,. Great training day.
Ribs are sore back home, and it'll be bad tomorrow. Grrrr.

C • How odd, we spill two bents in one day 16

Took the boat for a hike up Thinkers hill and around the loop. Still hard on the shoulders.

Hauled a load of firewood, some forest-fit pull-ups, foot/kneehab and most of workout 2.

Solid ride down the rail trail to my meeting and back. Didn't need the light.

Picked up Schlep and hauled him home. Hiked up the steeper hills, ran the rest.

From work to Duffy's Lane where I hid Schlep

Warm-up on the trails with Schlep Jr, then decided to take him up some hills -after running 1 Bruce Jct -Lookout hill tirellessly I decided it's too rolling without Schlep so he came along for the next hill and on the trail to Duffy's where he was hidden in the bush.

After ditching Schlep ran work via extra hills after the schlepp work. Short of time again with trip to cancer centre and work chaos.

C • Altimeter 3

Easy run in with a very distracted BZDog. Got a ride home in tornado conditions.

Easy commute with the big guy. Kept the pace down in the hot return trip even after his swim.

Late evening appt with Dr. Bell. A few notes:
He taped up my knee which allowed me to squat down all the way for the first time in ages.
There's a chance my stomach problems may be postural. Need to free up my scapulae somehow- but it was too late for the physio to show me exercises.

Need to do side triangle pose more.

C • Light at the end of the tunnel... 8

Had to scoot into work, so I rode in with the big guy in the nice cool morning.
Ran into the BGY, Quinn and all the 2 and 4-legged BARFs. BGY even tried the 'bent while Bazingadog went nuts watching him and Q.

Took Mocha for a hike with the canoe on my head. Felt the lack of canoe tripping in my shoulders.

Spin on the erg.

C • Portaging 3

C • I may need to come over & borrow that canoe for a walk. 3

Event: Emergency Services Adventure Race (ESAR)
 

Bash and I headed to Collingwood on Quest for Hills. Nice cool sunny day, and we did 3 repeats at Georgian, one down past the Parapent take-off field and back, and another at Craigleith, along with some flat running in Loree forest.
Unfortunately we missed Dee who was at Alpine.

Drank lots, ate often. Good climbing practice for UTMB.

C • Dee 1

C • Good day! 8

Workout 1+ foot/kneehab and kbs. Been a long time since I did a full home gym workout.

Nice social ride to Inglewood with Bash, Veinbuster and MsVB on her longest ride to date. Good to catch up. VB borrowed my 'bent for part of the ride. He's an experienced 'bent pilot, so a cakewalk for him.

Easy commute with the big guy, then 2 repeats of Mt Tobler.

Short of time after dropping Mocha off at the cancer center, so tried to get max benefit in the time.
20 min warmup and 10 min cooldown.

Took Schlepp Jr around the yard, then on the local trail, and even threw in a log I needed to bring home. Schlepp turns flats into hills, hills into hike-only steeps.

C • Schlep Jr. 6

Took our heaviest canoe for a jog around the yard and up and over Trail to the Summit through the bush.

Commute with the big guy via the Rollercoaster. Warm for him even in the morning- he's not a good summer training partner.

Solid ride up all the hills in our trails after work. Repeats on the slog hill and Thinker's hill too. Legs felt good. Left the big guy at home.

Looks like digital shifting has left the pavement.
Only top-line XTR right now, but when the XT comes it may be a dream for my 'bent and its super-long rear cables.

http://bike.shimano.com/publish/content/global_cyc...

C • Makes sense 5

Home with the pooch via Palgrave East, with repeats on the Pond Hill and an F&M hill to finish. Solid pace, 3 swims for the big guy. Looks like they're re-routing the water course with heavy equipment, so no swimming there for the pooch. That will change our hot-weather training.

Short but hilly rainy ride with the big guy. Long slog up the back of lookout hill is a good workout.

Around Island Lake with Bash.
Watched some rowing races too- suspect BGYjr and KD were racing.

C • 3

Early run with the big guy to his leash-free romp, then a nice run with Bash to the Dingle and up and down the valley. Bit quicker on the way back. Nice to be running together. All feels good but the right glute.

Also took Mocha for a hike (not logged) and we hauled a final wagon of logs home.

Ride down to Albion Hills and around. Trails were perfect, perfect spring day and not a soul there. I granny-geared the hills and rode fairly easily, and legs were OK.

Easy commute. First run since Cayuga, and things feel pretty good. Quads a little sore, and right glute still tight, but no heel or hip flexor issues at least at commuting speed.
Hauled a load of logs at the end too.

Easy ride in with the big guy.

Cayuga trail elevation map

https://www.cayugatrails50.com/Images/Maps/CayugaT...

C • NIce! 4

Event: Cayuga Trails 50
 

Cayuga 50.
We'd heard good things about this race from Tiny. This year it was the US champs, and they had to re-route and add a lot more vertical- 13,000 feet total. Some very strong elites including Olympians.
Canadian contingent included Bash, WandAR, MsTiny,MsGally and Virginia, with support from Dee, Tiny and Teeny Tiny.
Good pre-race get together at a local brewery/ Gastropub, and a running film festival the next day. We had a great time in Ithica with the music festival on, great lunch at the famous Moosewood restaurant and excellent fresh-roasted coffee. Be a great town to visit again.

Hot day forecast, but started out cool, with beautiful running in forest and gorges next to waterfalls and canyons. I kept it dialed back below what my legs wanted to do, walking every hill. Some good solid climbs, lots of walkways beside the river, dams, massive stair climbs, etc. Felt good for the first of 2 laps, but took a Pepto just in case. Dee was at the Underpass Aid Station which we saw 4x in total.
Finished lap 1 in 4:50. The day got hotter and My stomach started to feel off and I dialed it back further. Dee was fantastic the 3rd time I saw her, and parked me in a chair, gave me cool fruit cups and cold ginger ale while Tiny held an ice pack on my neck and Teeny Tiny said "go Richard go". I left there feeling much better, but had a good dunk in the river anyway. I had another Pepto, a ginger capsule and some candied ginger.

Felt queasy at the far Buttermilk AS and parked in a chair in the shade there, drinking coke and eating some watermelon.

When I got back to Dee's AS I was really feeling terrible. I sat in the chair, and proceeded to puke up a fruit cup, coke and water again and again. It took almost half an hour before I could keep a ginger ale down, during which time Ms Gally and V passed me looking really strong. Dee was a rockstar!
I decided to hike it in from there, or at least Coach Dee kicked me out. I couldn't get any food down at all, but at least kept liquids down, and was able to start jogging the downhills.

I finally finished in 11:15, 6/23 in my group. First in my group was 9:40, but 3nd was a reachable 10:27 as I spent almost an hour sitting in chairs recuperating on course.

The others all had good races, and MsGally put on a clinic on ultra running, and I think was 3rd in her group. It was V's first 50 too. Great to see Bash finish looking pretty fresh.

I may not have the stomach for ultras. I can train well but once again underperformed on race day. It was 2 hours post-race before I could eat and was still queasy all evening.

Still enjoyed the scenery, the town and the race.

C • Great race. 18