Training Log Archive: Mr WonderfulIn the 31 days ending Dec 31, 2013:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||
Friday Dec 27, 2013 #
3 PM
Running 26:27 3.08 mi (8:35 / mi) +5m 8:33 / mi
ahr:156 max:163 slept:10.0 shoes: Brooks Ghost Red
Had to see if the bike shop is open. Not yet. I will check regularly. (No I did not honestly expect it to be opened, just a great excuse to make up for and out and back.)
Almost rationalized myself out of this one, so I will just be glad I did it rather than worrying if it was junk miles for being too fast for AT and too slow for LT.
Almost rationalized myself out of this one, so I will just be glad I did it rather than worrying if it was junk miles for being too fast for AT and too slow for LT.
Thursday Dec 26, 2013 #
Biking 1:27:19 [3] 12.84 mi (8.8 mph)
slept:11.5 shoes: The General
All snow or ice. I was surprised to clear a short section that was rotor deep. But I could not make it down the seasonal road. Felt great. Beautiful out there.
http://www.mapmyrun.com/view_workout?w=451261579
http://www.mapmyrun.com/view_workout?w=451261579
Wednesday Dec 25, 2013 #
Note
Christmas miracle - my favorite local bike shop will open a satellite location just 1.5 miles from my house. And they will serve ice cream!
Running 59:52 [3] 6.06 mi (9:53 / mi)
slept:10.0 shoes: Brooks Cascadia 8s
Tougher than I thought. Nice and quiet. Forgot Garmin
http://www.mapmyrun.com/view_workout?w=450682015
http://www.mapmyrun.com/view_workout?w=450682015
Tuesday Dec 24, 2013 #
4 PM
Walking 40:00 [0] 1.0 mi (40:01 / mi)
First half with sixty pound sled
Local resale shop had some acceptable beater xc skis and boots which I now kick myself for not getting as I'm in a winter wonderland.
Local resale shop had some acceptable beater xc skis and boots which I now kick myself for not getting as I'm in a winter wonderland.
Saturday Dec 21, 2013 #
Note
Calorie counting starts 1/2. One pound a week until WT.
5 AM
Biking 1:56:00 20.82 mi (10.8 mph) +19m
ahr:132 max:158 slept:6.0 shoes: The General
Nice ride and format and company. Rail trail was clear up until one road after Pontiac Trail, so the first and last half hour were fitness riding. The middle hour was skills, as we struggled through slush, slushy snow, ice, ice with up to four inches of water. Good stuff!
And I am comfortably home in time for practice, woo hoo!
And I am comfortably home in time for practice, woo hoo!
1 PM
Orienteering 1:41:15 * 3.62 mi (27:57 / mi) +53m 26:44 / mi
ahr:95 max:129 spiked:6/6c shoes: Roclite #2
Nice "Welcome to Orienteering" hike with Paul S. He seemed to pick it up quickly, so we broke from the standard loop into the wilds south of Hammel. Also, his cyclocross enthusiasm was infectious. Hopefully we will see him this spring, if my "one more point" in 34°F and raining wasn't offputting. :)
Friday Dec 20, 2013 #
7 AM
Running 27:21 2.76 mi (9:55 / mi) +4m 9:52 / mi
ahr:143 max:157 slept:6.5 weight:204.8lbs shoes: Brooks Ghost Red
Wife has a snow day. I figured it must be different to the north, but when I hit the dirt roads, it made more sense. Hard to stay upright! I enjoyed shortcutting the swamp; saw four deer nearby at the end.
Wednesday Dec 18, 2013 #
5 PM
Walking (Shoveling/fort building ) 25:00 [0]
Tuesday Dec 17, 2013 #
10 PM
Biking 2:06:51 * 24.28 mi (11.5 mph) +64m
ahr:128 max:155 spiked:1/1c slept:8.0 shoes: The General
MTBO memory version. I dropped off a spare night o map at Bob's place since he was on injured reserves.
This was probably near the distance limit for school night biking in these conditions. The backroads were at times challenging. Visibility was an issue during the ~1" of fluffy snow that fell during the middle hour. Would bar mount lighting help?
Since it was 23°F instead of my last trip at 18°, I thought one less layer might work, but I got chilled now and again, especially when traction limited effort.
This was probably near the distance limit for school night biking in these conditions. The backroads were at times challenging. Visibility was an issue during the ~1" of fluffy snow that fell during the middle hour. Would bar mount lighting help?
Since it was 23°F instead of my last trip at 18°, I thought one less layer might work, but I got chilled now and again, especially when traction limited effort.
Monday Dec 16, 2013 #
8 PM
Running 37:48 3.81 mi (9:55 / mi) +4m 9:53 / mi
ahr:145 max:156 slept:6.0 shoes: IceBugs
Had to get out of the house for a bit. Slick; enjoyed the reassurance of the IceBugs.
Sunday Dec 15, 2013 #
7 AM
Walking 20:00 [0] 0.25 mi (1:20:04 / mi)
Shoveling
Saturday Dec 14, 2013 #
8 AM
Running warm up/down 9:57 0.86 mi (11:34 / mi) +1m 11:32 / mi
ahr:151 max:169 shoes: Brooks Ghost Red
Too short of a warmup, probably, with insufficient higher speed stuff, at least per some suggestions gleaned from AP logs. The Ghosts were too slippery on the snow covered roads, so I went to the car and swapped for my carbide dobbed IceBugs.
9 AM
Running race 21:55 5.0 km (4:23 / km) +4m 4:22 / km
ahr:175 max:187 slept:8.0 weight:204.8lbs shoes: IceBugs
A learning experience!
I had grand visions for this race. Potential PR? I think I ran more than leading up to last year, and my Mackinac race went well.
I do not know how much of an effect the weather had - 1-3" of snow fell, rendering roads slick. Additionally, it was 14 deg F colder than last year, when I ran in sockless in shorts and a t-shirt. This year was tights, two layers, gloves, light balaclava and wool socks.
It was unusually easy to line up near the front. I was ~80th last year, so I targeted having around 50 people in front of me.
The start was sounded. I took off, and it felt easy and good. Until I looked at my watch: 5:55. Oh fudge. But it feels so easy. I'm not even working. Maybe I'm just supremely fit!
And that worked great for 1/4 of a mile until it caught up with me. ARGH. So I've gone out too fast. And I feel like I have no power and drive. :(
I tried to hang on, trying to push the pace back under 7 and failing miserably. Well, I'm not getting passed too much, and maybe others are suffering. I'll hang on, run more miles (and maybe tempos???) over the winter and try again in the spring. I saw the lead pack get released from the train that blocked them - no factor in my race.
I wanted to start a kick 400-800 m out, but I had nothing. I rounded the corner with few tall folks around, just one 6'er fading, so I passed him in case he was M35.
I caught my breath, wandered to the car to put my boots on, and caught Kimberly for her finish.
I went inside and checked the screens. I was 3rd! 32nd overall!
And even better, on the official results sheet, it has me in 2nd for M35. Not sure what caused the discrepancy, but I will take it!
And I mentioned 2 seconds per pound per mile? That would make me equally as fit as last year, just too fat, running 7:03 to 6:53.
Time to slim up and run more. The time was a little frustrating, but at least the results were good and I earned a glass.
Lest my prize swell my ego too much, I checked Attackpoint and saw JayXC banged out a 6:46 pace run for 75 minutes this morning. :)
I had grand visions for this race. Potential PR? I think I ran more than leading up to last year, and my Mackinac race went well.
I do not know how much of an effect the weather had - 1-3" of snow fell, rendering roads slick. Additionally, it was 14 deg F colder than last year, when I ran in sockless in shorts and a t-shirt. This year was tights, two layers, gloves, light balaclava and wool socks.
It was unusually easy to line up near the front. I was ~80th last year, so I targeted having around 50 people in front of me.
The start was sounded. I took off, and it felt easy and good. Until I looked at my watch: 5:55. Oh fudge. But it feels so easy. I'm not even working. Maybe I'm just supremely fit!
And that worked great for 1/4 of a mile until it caught up with me. ARGH. So I've gone out too fast. And I feel like I have no power and drive. :(
I tried to hang on, trying to push the pace back under 7 and failing miserably. Well, I'm not getting passed too much, and maybe others are suffering. I'll hang on, run more miles (and maybe tempos???) over the winter and try again in the spring. I saw the lead pack get released from the train that blocked them - no factor in my race.
I wanted to start a kick 400-800 m out, but I had nothing. I rounded the corner with few tall folks around, just one 6'er fading, so I passed him in case he was M35.
I caught my breath, wandered to the car to put my boots on, and caught Kimberly for her finish.
I went inside and checked the screens. I was 3rd! 32nd overall!
And even better, on the official results sheet, it has me in 2nd for M35. Not sure what caused the discrepancy, but I will take it!
And I mentioned 2 seconds per pound per mile? That would make me equally as fit as last year, just too fat, running 7:03 to 6:53.
Time to slim up and run more. The time was a little frustrating, but at least the results were good and I earned a glass.
Lest my prize swell my ego too much, I checked Attackpoint and saw JayXC banged out a 6:46 pace run for 75 minutes this morning. :)
Walking warm up/down 2:33 [1] 0.11 mi (22:33 / mi)
ahr:116 max:134 shoes: IceBugs
Not much of a cool down. Bit of a time crunch finishing slower than I wanted, changing, and trying to catch Kimberly if she were running PR pace.
Friday Dec 13, 2013 #
Note
Tomorrow's PR attempt thwarted?
Periods of snow. High 21F. Winds ENE at 10 to 20 mph. Chance of snow 70%. Snow accumulating 1 to 3 inches.
12 AM
Biking 1:00:14 11.28 mi (11.2 mph) +52m
ahr:136 max:154 shoes: The General
158 "boy, I should drink less soda"s later, I headed home. I got a tiny bit chilled. I think it was because I was overdressed for the return area so I got very warm after the ride up, sweated, and then that cooled off.
Thursday Dec 12, 2013 #
Note
slept:7.5 weight:202.4lbs
'Tis the season to think about gear for 2014, but then I reflect on Ali's crushing Chill performance in a short boat and eventually broken bike, and I know that the best thing would be to train harder and practice my navigation, and the little things will not matter!
10 PM
Biking 1:00:53 11.07 mi (10.9 mph) +61m
ahr:134 max:154 slept:6.0 shoes: The General
I have been neglecting both my biking and my returnables. Two birds, one stone.
Wednesday Dec 11, 2013 #
7 PM
Stairs 24:49 0.0 mi
ahr:118 max:131 shoes: Brooks Ghost Red
The screen doesn't work. It was awful. Will do again.
8 PM
Walking (Treadmill) 16:31 [1] 1.1 mi (15:01 / mi)
ahr:98 max:101 shoes: Brooks Ghost Red
Took a break from the stairs. Stair climber needs a slight fix to stop squeaking.
Tuesday Dec 10, 2013 #
10 PM
Running 1:00:45 6.84 mi (8:53 / mi) +40m 8:44 / mi
ahr:152 max:166 slept:6.0 shoes: Brooks Ghost Red
I wanted to run home from our fast casual dining venue, but dear wife was eyeing an elliptical run until she noticed the time when we got home. Then a little struggle to get out. Temps were not as bad as feared.
Sunday Dec 8, 2013 #
Event: O-Cup #2 (The Chase)
Note
slept:10.0
Mulling pace options for Saturday. I am probably at least qualified to run a 21:21 again like last year, but last year that wasn't good enough to place. PR is 20:35, and doesn't seem impossible. Or I could just go out in 6:26 and hope like heck to hang on for a 19:59. Worst case I would blow up and run about 21:21 again.
Note
and registered for Cabin Fever. Planning to head down Friday night, and then drive home after the race. Who's in for a carpool and/or room share?
7 PM
Walking 45:14 2.32 mi (19:30 / mi) +372m 13:01 / mi
ahr:123 max:142 shoes: Brooks Ghost Red
Let the Cabin Fever prep begin. Originally thought about jogging, but I worked my legs over hustling around Highland yesterday, so a 12% hike w/ 10 lbs of kitty litter seemed like less pounding but still good enough.
Saturday Dec 7, 2013 #
Event: December Chill
8 AM
Adventure Race 1 [0] 0.0 mi +279m null / mi
slept:6.0
December Chill. Maria and I raced well; very pleased with it. 6th of ~48. Happy with the performance. Hoped for a few more places, but the field was strong and I made a blunder. Twice during cold weather leading up to the Chill I wondered why I do this race; then we ran it and I remembered - because it is terrifically fun.
9 AM
Running race 12:00 [3] 1.9 km (6:19 / km) +41m 5:42 / km
spiked:2/2c shoes: Brooks Cascadia 8s
Opening run. Maybe it is better to hammer a bit and avoid the queue. But not too bad, race wasn't going to be won or lost here.
Canoeing 1:18:00 [3] 8.5 km (9:11 / km)
spiked:5/5c shoes: Pirate Canoe
And into the water. We elected to go upstream first. We launched next to a rental boat, and darned if the thing didn't hang with us. Wha? Okay, fine rental boat, crank of out of the gates and we'll slide by before the train bridge a few hundred meters away. Only they kept going. Turns out it was Cooper! Well that explains a lot.
Best tactical decision was to avoid punching 32 on the way out - there was too much of a queue. So we charged ahead. 33 was empty, so we punched that. Pulled up to 31 to join Cooper in his aluminum cruiser next to all the Kevlar boats, and then Maria did a Usain Bolt to the point and back. Grabbed 32 on the way back.
We were further back in the starting jog than we hoped, but the boat company was encouraging.
Finally nice to see Tom and take out.
Maria paddled bare handed; the toughness of the Fragile Flowers is without limit.
Best tactical decision was to avoid punching 32 on the way out - there was too much of a queue. So we charged ahead. 33 was empty, so we punched that. Pulled up to 31 to join Cooper in his aluminum cruiser next to all the Kevlar boats, and then Maria did a Usain Bolt to the point and back. Grabbed 32 on the way back.
We were further back in the starting jog than we hoped, but the boat company was encouraging.
Finally nice to see Tom and take out.
Maria paddled bare handed; the toughness of the Fragile Flowers is without limit.
10 AM
Running 17:00 [3] 1.6 km (10:37 / km)
spiked:1/1c shoes: Brooks Cascadia 8s
Jog back to the TA. A lot of TA credit billed to this jog.
Biking (paved and road) 24:00 [3] 7.9 km (19.8 kph) +108m
spiked:1/1c shoes: Jamis Dragon Sport 29er
For some reason, I was dragging a bit on the bike out. I attribute it to not keeping the bike volume up lately. So easy to jog. Still getting teeth jump; not sure, maybe the chainrings are worn as well. Full tuneup before the Fury and/or WT, for sure!
Saw some cyclocross riding fellows miss the Beaumont turn.
Hosting out here really helped. One scouting trip involved eating in Milford and driving over, so the route was familiar.
Saw some cyclocross riding fellows miss the Beaumont turn.
Hosting out here really helped. One scouting trip involved eating in Milford and driving over, so the route was familiar.
11 AM
Orienteering 1:55:00 [3] 10.2 km (11:16 / km)
spiked:11/13c shoes: Roclite #2
Cascadia laces were frozen, so I packed my spare Roclites.
We were encouraged to see not too many bikes on our arrival. We operated under the assumption that anyone we didn't recognize skipped canoe points. :)
We elected to do the north section first to get a good feel. 50 gave a good opener. 51, saw the veg change as our cue. Since we are adventure racers, we risked the shortcut to 48. It worked well, but DoubleM may have gotten a slightly damp foot. I hopped grass lumps and had SealSkinz.
Continuing a clockwise theme, we went to 41 and 42. Then we headed for 40. Approaching the circle, we saw Phil and Hil, I think, leaving. Ah, good confirmation. Only there was no flag. WHAT?! Then other skilled folks converged - Endorphinated, Untamed Tecnu. No one saw anything. Figured parallel error was a possibility if Luke farmed out the setting, but neither nearby swamp had a flag, so I called it in.
Then the blunder - kind of looked in every swamp leaving the area, and lost position. ARGH. Looks to be a 22 minute-ish error. I should have just marched a NW bearing up to find topography. Maria was calling out good features to use in relocating, but I couldn't do it and we used a park sign. Amateur hour. But, in the spirit of rolling with it, I didn't let it bring me down since that is pretty unproductive, and we got back into it, and nailed 49 once we knew where we were.
I was afraid of 47, but it was easier than I thought. We were cautiously managing trail jumps, but still trying to push the pace when we could. 52 bang, cautious to 44. En route to 44, I thought we should try the swamp shortcut, but surveying it from 44, Maria and I, ever of one mind, said "NFW!" and opted to hustle at 5 mph around rather than 1 mph through. We found a sweet pair of logs that escorted us across a swamp that was my favorite part of the race. Minor bobble to 45 - I should have read the low spur and ignored the footprints. 46 and 43 were trivial and we saw a crapton of bikes in the trailhead lot and were encouraged.
I see relocation practice in my future!
We were encouraged to see not too many bikes on our arrival. We operated under the assumption that anyone we didn't recognize skipped canoe points. :)
We elected to do the north section first to get a good feel. 50 gave a good opener. 51, saw the veg change as our cue. Since we are adventure racers, we risked the shortcut to 48. It worked well, but DoubleM may have gotten a slightly damp foot. I hopped grass lumps and had SealSkinz.
Continuing a clockwise theme, we went to 41 and 42. Then we headed for 40. Approaching the circle, we saw Phil and Hil, I think, leaving. Ah, good confirmation. Only there was no flag. WHAT?! Then other skilled folks converged - Endorphinated, Untamed Tecnu. No one saw anything. Figured parallel error was a possibility if Luke farmed out the setting, but neither nearby swamp had a flag, so I called it in.
Then the blunder - kind of looked in every swamp leaving the area, and lost position. ARGH. Looks to be a 22 minute-ish error. I should have just marched a NW bearing up to find topography. Maria was calling out good features to use in relocating, but I couldn't do it and we used a park sign. Amateur hour. But, in the spirit of rolling with it, I didn't let it bring me down since that is pretty unproductive, and we got back into it, and nailed 49 once we knew where we were.
I was afraid of 47, but it was easier than I thought. We were cautiously managing trail jumps, but still trying to push the pace when we could. 52 bang, cautious to 44. En route to 44, I thought we should try the swamp shortcut, but surveying it from 44, Maria and I, ever of one mind, said "NFW!" and opted to hustle at 5 mph around rather than 1 mph through. We found a sweet pair of logs that escorted us across a swamp that was my favorite part of the race. Minor bobble to 45 - I should have read the low spur and ignored the footprints. 46 and 43 were trivial and we saw a crapton of bikes in the trailhead lot and were encouraged.
I see relocation practice in my future!
1 PM
Biking 59:00 [3] 13.4 km (13.6 kph)
spiked:7/7c shoes: Jamis Dragon Sport 29er
Biked towards the TA. Again, dragging a bit - need more miles.
Through the TA. Luke said the trails were jacked, so we were going to take it easy....until....
Phil and Hil hit the tent. WTF? The road was empty behind us! Those folks bike fast. Now it was on like Donkey Kong and I was feeling the pressure.
I should have dropped us in off the fence, but took it from the start. Not much trouble through the first one - non optimal but okay. But MRA #1 had already caught. We made it to 57, but whacking unmapped trails. So we bailed out to the powerline and caught Phil at 58. We should have jumped on the powerline back down, but I thought the singletrack would be faster and was just trying to move move move, and wasn't sure about the whacking to cut into the CCW part before 59. Phil and Hil made their move and we couldn't close.
Got out to 60 okay, although very confused when an Untamed looking guy zoomed the other way. We pedaled hard to 55 and executed well, but Jason and Mindy roared by and we finished behind them, something like 2:17 behind Phil and Hil. Definitely good company!
I don't begrudge myself much for the poor bike strategy - the two places were lost en route to #49, so nav nav nav practice.
Looking forward to racing with DoubleM again!
Through the TA. Luke said the trails were jacked, so we were going to take it easy....until....
Phil and Hil hit the tent. WTF? The road was empty behind us! Those folks bike fast. Now it was on like Donkey Kong and I was feeling the pressure.
I should have dropped us in off the fence, but took it from the start. Not much trouble through the first one - non optimal but okay. But MRA #1 had already caught. We made it to 57, but whacking unmapped trails. So we bailed out to the powerline and caught Phil at 58. We should have jumped on the powerline back down, but I thought the singletrack would be faster and was just trying to move move move, and wasn't sure about the whacking to cut into the CCW part before 59. Phil and Hil made their move and we couldn't close.
Got out to 60 okay, although very confused when an Untamed looking guy zoomed the other way. We pedaled hard to 55 and executed well, but Jason and Mindy roared by and we finished behind them, something like 2:17 behind Phil and Hil. Definitely good company!
I don't begrudge myself much for the poor bike strategy - the two places were lost en route to #49, so nav nav nav practice.
Looking forward to racing with DoubleM again!
Thursday Dec 5, 2013 #
10 PM
Running 43:49 4.36 mi (10:03 / mi) +70m 9:34 / mi
ahr:144 max:155 slept:6.0 shoes: Brooks Ghost Red
HR seems high for the modest pace, but that basement is damn hot.
Speaking of damn hot, check out this charter member of Heelstrikers United.
Speaking of damn hot, check out this charter member of Heelstrikers United.
Wednesday Dec 4, 2013 #
Event: Untamed Island Lake
6 PM
Biking 1:17:21 11.8 mi (9.2 mph) +73m
ahr:119 max:167 shoes: Jamis Dragon Sport 29er
Fun ride with JayXC and W4J until some dolt's batteries ran out and he had left all of his spares at home. More skills than fitness since conditions were not record lap type.
Monday Dec 2, 2013 #
Note
I have overeaten by approximately 50 calories per day since my last 5k. :sad face:
C • Only? 11
Sunday Dec 1, 2013 #
9 AM
Running 37:55 3.9 mi (9:44 / mi) +20m 9:35 / mi
ahr:154 max:168 slept:9.0 shoes: Brooks Ghost Blue
Time to lather up with Tone and hit the road.