Training Log Archive: 'Bent

Early morning run with Bazingadog, and warmup for the o- events, including an almost 2k nice run to the Middle course start.

Ottawa o-fest middle distance. Didn't get injured or horribly lost, so mission accomplished. I did make a nav error at the end of a long leg, 18 min split vs 7 for Eugenius-the-winner, and saw Bash there who started 4 min behind me, but was clean after that. Comfortable pace, finished well back.

Sprint. Interesting area, but I made a few silly errors including mixing up the second last control number and wasting 1.5 min there. Despite finishing well back I was pleased to see I had one of the faster finishing splits overall. If only I could navigate cleanly...

C • Congrats 2

M45+ - Splits

Sprint M45+ - Splits

Commute plus a ride to my environmental meeting, and a magical dusk- dark ride home on the rail trail. Dead calm, perfect spring night.

Foothab, kneehab, workout 2 + KBs & pull-ups with some core.

C • switch stages? 4

Out for a fast first lap with BZdog around the Charlevoix loop with the biggest hills.

Picked up Bulletdog and my pack for an easier-paced commute.

Nice night run home with a very well behaved BZDog. Longer route to avoid the early season poison ivy.

Warmup with leg swings, then bushed my pack and ran speed intervals around a moderately hilly 1.1km paved block at level 5 with HR in the high 180s

Pace per km
3:47
3:45
3:46

Picked up the pack and came home via the Pond hill, hammering the 2 climbs as hard as I could.

Totally pooched by the end.

I think I'm carrying my arms a touch too high and that's tensing my shoulders a bit and making my posture too upright.

C • Gait 2

A little foot/ kneehab with some new adductor exercises.

Ride in and back home with BZdog at a good clip.
Warm in the PM so he got 2 swims. He has to be on leash for his swim or he won't come out, but I *very* nearly went in when he lunged for a tossed stick.
Legs felt good- climbing well on the 'bent.

Knee is a bit sore from yesterday, and I have some sore muscles- the adductors that cramped yesterday. Not sure what caused all that- Bash thinks it was heat, but I'm not convinced. I was drinking e-load and water, about 1.5L of each and had a little water left at the end. I had 3 endurolyte caps, 2 tums, a gel, 1.5 bars and some corn chips (which I could barely choke down). I did drink about 3L after the race, so maybe I was dehydrated still.

I'm wondering if my old bod just isn't used to going more than 2-3 hours at race pace. I was watching my HRM on the run, and it slowly declined on the bike as I couldn't push as hard. Not used to long steady efforts on the bike maybe? I've been riding Palgrave and Albion single track lately, but that's hammer-and-coast.

C • hammer and coast 12

Fun Run came over for some running video work with Bash.
We did a warmup loop, then filmed video from front, side and back from the bikes. Downloaded to the AttackPad for review.

I learned a couple of things- my heel strike is gone, and my arms are better, but I have overcorrected my posture and have gone from hunched to *too* upright- almost leaning back. Maybe a touch more forward lean from the ankles would be good. Also not pushing back as far as I thought on the end of the stride.