Training Log Archive: kgeisen

Rode with a really fun group of people. Rode some of the CW trails: up Love, Mountain connector, some Roller Coaster, and down Grotpeter, then took the flats over to the other side and rode Cedar Bluff clockwise, over to Al Foster and up Zombie which is WAY longer than last time I was there. Back the way we came and off to Lucky's for pizza & pints.

Chill pace, plenty of stops to regroup and explore cool stuff. Legs felt like crap on the initial climb but did OK and only got better from there. I have a long way to go on developing technical skills and downhill courage, but I was pretty strong on the climbs today and even better, just had FUN with riding instead of stressing out.

C • Downhills 2

Event: Pere Marquette Endurance Trail Run
 

I went into the race with no real expectations thanks to anemic training in the previous month (only one significant run -- one loop of the PMETR course -- a couple 1-2 mile runs, and the hike/jog of the Turkey O since Skippo) and even slighter motivation. My only stress was that I was seeded in the 11th wave, higher than I think I've ever been and way too high up for me.

Started out at a comfortably hard pace and only overly pushed a couple times on hills, managing to "run" to the top but then struggle to really run on the flats. Had a terrible side cramp after the first big uphill that made the subsequent downhill difficult to really run well on and the opposite shoulder was really hurting too, so I spend the downhill babying my pace and pondering female heart attack symptoms and the nature of hypochondria.

Got passed by plenty of people, but I knew that was coming and didn't let it bother me. I actually ran better on the uphills than the downhills, more tentative with leaf cover, worried about missing a rock or hidden hole.

Didn't spend much time looking at my watch, just ran the course and enjoyed the beautiful day. At the 6 mile mark I knew a PR was in reach, but I dragged ass on the stairs and then was overly tentative on the muddy sections of the last mile. Missed the PR by one minute. I guess if I'd gone harder I could have gotten it, but maybe I'd have blown up instead like at Skippo. I'm content with the result; I think it's better than I deserve. Good day in the woods, lots of friends out there and met 4 blog readers. :)

A Front squat push press
50/10
50/10

B1 Step up (5 risers +step)
40s/10
40s/10

B2 dumbbell one point row
25s/10 each leg
25s/10each leg

C1 Static lunge, rear foot elevated
25s/10 x 2

C2 pushups


D1 plank
60 sec x 2

D2 cable horizontal wood chop
55/10 x 2