Training Log Archive: 'Bent

Ride down to Albion and around with Phats and Coach LD. Great day and a nice ride. Doubletrack was pretty sodden in spots, but the singletrack was dry.

The Phats is Phast! He schooled me on singletrack.

Best part- he insisted on doing the Green Monster- I'll let him write how that went down.

C • What! 2

Foot/kneehab, workout 3 + KBs and a little core too. 11-8-7 pull-ups.

Set up the Omega 'Bent for road riding with a rigid fork and skinny tires.
Nice little pootle around the quiet paved estate subdivisions near Palgrave.

Torrential rain and biblical thunderstorms meant only a spin in the basement watching the Flying Scotsman- until the sat went out.

C • Flying Scotsman 4

Foot/kneehab, pushups/pullups, home gym workout 2 + KB.

Interval training- 1km speed interval fail.

Bazingadog was just nuts when he saw me getting ready, barking frantically until my ears rang, beating up Mocha, etc.

He was impossible for the first part of the run, wrapping leash around my legs or behind trees, slamming on the brakes- what happened to yesterday's heroic biking dog?

GPS signal kept going in and out, and the 1KM intervals felt really hard. I finally just decided to do 4.5 min hard, 4 min easy as the GPS wasn't tracking distance. BZdog finally settled in on the last few km.

I think if I want to do this right I need to ditch the dog and the heavy work backpack.

Download later on.

C • Ditching 3

Ride in with the Bazingadog on leash. We had the ultimate test- 4 deer ran in front of us and down the trail ahead before turning off. BZdog hauled a bit, but unbelievably he didn't drag me off into the bush on my face still clipped into the bike. He was pretty happy going 25-30kph along down the trail, and we both survived.

Rode back via the blue loop and 2 swims for the big guy. Only 1 suicidal rabbit on the return trip.

C • impressive 3

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?

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.

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.

C • sub40 24

Decent warm-up and leg swings, plus a little cool down looking for Bash Sr.

Spinning out some sore calf muscles after we got home.

Foothab, kneehab