Training Log Archive: runninghilsIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
Road Bike (Easy) 32:00 [3] 7.2 mi (13.5 mph)
Easy shake out ride on the roads by my house. Forgot the bike shop closed at 4:00 today, so didn't get to pick up the MTB. (Minor tune)
Sunday Sep 28, 2014 #
Hike 1:30:00 [3] 3.0 mi (30:00 / mi)
Hike out to the start of the paddle. Relaxing morning at the campsite, dropped our stuff at the truck, picked up paddling gear, and hiked down to the put in. I felt good, though a few of the ladies were a bit sore.
Paddle (Canoe) 2:15:00 [3] 12.0 mi (11:15 / mi)
The Manistee River was really moving, but not overly challenging to stern. You actually had to pay attention and paddle it right, though. Another perfect day to be out. Fun times on the river to get back to our vehicles at Red Bridge. They told us it would be 4 hours for sure... supposedly the guy who does it in 4 hours is a "good paddler." Suuuure. We were paddling the whole time, but not pushing the pace or anything.
Saturday Sep 27, 2014 #
Hike 3:00:00 [3] 8.0 mi (22:30 / mi)
Backpacking trip with the Fragile Flowers on the Manistee River Trail. Fun Fun times. We went slow, looked at the scenery, chatted, and really enjoyed being outdoors. The weather was perfect and the trees were turning beautiful shades of red, orange, and yellow.
Official IFFAC business, though... really can't say much more. :)
Official IFFAC business, though... really can't say much more. :)
C • DL 2
Friday Sep 26, 2014 #
Road Bike 1:18:07 [3] 18.1 mi (13.9 mph)
Sprint day up the steep hill in edenville. 3 rounds of 5 20-30 second sprints. 3 minute recovery between sprints 5 min between sets. Little girl was playing with her hula hoop by the road and it was making me nervous. Eventually her mom came out and she went back into the yard.
Thursday Sep 25, 2014 #
Run 1:00:27 [3] 5.5 mi (10:59 / mi)
Wore loaded Pack
Run was supposed to be on hills, but no chance to get to Pine Haven today, so I ran out to the overpass and did a bunch of trips up and down it. Kind of boring, but still better than the treadmill. SO many cars out at 6 am... why? That is an altogether unreasonable hour to go to work. It was foggy near the bottom of 2 out of the 3 sides I ran on (one is a dirt road that runs along the highway) and the fog got worse as the sky started to lighten. Increased the effort as the run went on.
Run was supposed to be on hills, but no chance to get to Pine Haven today, so I ran out to the overpass and did a bunch of trips up and down it. Kind of boring, but still better than the treadmill. SO many cars out at 6 am... why? That is an altogether unreasonable hour to go to work. It was foggy near the bottom of 2 out of the 3 sides I ran on (one is a dirt road that runs along the highway) and the fog got worse as the sky started to lighten. Increased the effort as the run went on.
Wednesday Sep 24, 2014 #
Mountain Bike 1:42:03 [3] 19.6 mi (11.5 mph)
West branch
2x 10 min hills
6x 5 min hill with first 2 minutes standing.
Good ride. Overall felt good both in body and attitude.
This song was in my head the last two rides:
https://www.youtube.com/watch?v=nfWlot6h_JM
...but I keep cruisin', can't stop won't stop grooving'
Aren't you all glad you get a glimpse into my mind like this? You're welcome. Also, a costume idea for someone: awkward ballerina (level of acting required depends on baseline level of personal awkwardness)
2x 10 min hills
6x 5 min hill with first 2 minutes standing.
Good ride. Overall felt good both in body and attitude.
This song was in my head the last two rides:
https://www.youtube.com/watch?v=nfWlot6h_JM
...but I keep cruisin', can't stop won't stop grooving'
Aren't you all glad you get a glimpse into my mind like this? You're welcome. Also, a costume idea for someone: awkward ballerina (level of acting required depends on baseline level of personal awkwardness)
Tuesday Sep 23, 2014 #
Mountain Bike (Hills) 1:26:07 [3] 18.3 mi (12.8 mph)
4x hill repeats at West Branch on super extended hill. I was hoping to PR the climb, but didn't manage it. Enjoyed the beautiful, warm evening, though I did have to put on the arm warmers for the ride home.
Monday Sep 22, 2014 #
Paddle (Kayak) 2:05:00 [3] 7.3 mi (17:07 / mi)
Paddle on the Tittabawassee. Moved from Sunday due to thunderstorms on the forecast and on/off all day. Today was beautiful! The perfect day to paddle.
14 minute intervals
6 minute recovery
Funny time getting into the water. There was a really friendly little boy who showed me the water bugs he caught. He really wanted to help push me into the water (I was on the access ramp, so next thing I know he was right behind my boat!) but his dad told him not to and I said he could help look out for hazards. It was cute.
The river was flowing. I turned around too soon so I had to go up the Chippewa a bit at the end to finish the last interval.
14 minute intervals
6 minute recovery
Funny time getting into the water. There was a really friendly little boy who showed me the water bugs he caught. He really wanted to help push me into the water (I was on the access ramp, so next thing I know he was right behind my boat!) but his dad told him not to and I said he could help look out for hazards. It was cute.
The river was flowing. I turned around too soon so I had to go up the Chippewa a bit at the end to finish the last interval.
Saturday Sep 20, 2014 #
Hike 2:00:00 [3] 8.0 mi (15:00 / mi)
Intention was a 6-hour MRA training brick before Nationals, but Mike was the only one who could make it. Plan was to wear the pack and do:
2hr trek
2hr bike
2hr run
Mike is a fast trekker and I was happy to see that we got a 4 mph average on Torn shirt and then the 2-mile hiking trail. I got to hear the whole scoop on the race they did while I was out checking out CO. Interesting stuff. Of course, we talked Nationals too.
2hr trek
2hr bike
2hr run
Mike is a fast trekker and I was happy to see that we got a 4 mph average on Torn shirt and then the 2-mile hiking trail. I got to hear the whole scoop on the race they did while I was out checking out CO. Interesting stuff. Of course, we talked Nationals too.
Mountain Bike 2:06:35 [3] 17.2 mi (8.2 mph)
Torn Shirt with Mike. More good practice for me. LOTS of steep hills here. Mike found a wallet, and before putting it in my pack, I checked the name. Christopher Cassanova. I was talking to various people asking if any of them were Chris Cassanova. Mike thought it sounded like a bad pick up line! Ha! Left it at the SMOC tent, and found out just as I was headed out to do Murray Lake loop that we located Mr. Cassanova's friend. Ha!
Since Mike had to go watch the U of M game (wish you hadn't now?) I had to do Murray Lake by myself. It wasn't marked all that well, IMO. One intersection was cryptically marked "found loop" and "lost loop" Since the trail was counterclockwise travel, I took the found loop to the right. There was a Y and I took the wrong one and had to turn back.
Overall, these are good trails and I would definitely go back and ride them again. Good "central-ish" team training venue? I need more team training in the future. Much more fun than solo.
Since Mike had to go watch the U of M game (wish you hadn't now?) I had to do Murray Lake by myself. It wasn't marked all that well, IMO. One intersection was cryptically marked "found loop" and "lost loop" Since the trail was counterclockwise travel, I took the found loop to the right. There was a Y and I took the wrong one and had to turn back.
Overall, these are good trails and I would definitely go back and ride them again. Good "central-ish" team training venue? I need more team training in the future. Much more fun than solo.
Hike (Orienteering) 2:08:32 [3] 6.0 mi (21:25 / mi)
Well, I scheduled the SMOC meet as the last 2 hours because I had every intention of running the course. Then, it turned out that it was really hard and almost all off-trail with no "jump on the trail and run it" options. Mr Wonderful really made what I consider to be the hardest SMOC course I've done. It was a weird day. On my way to CP3, I realized that my mirror compass had declination set to something other than zero, which explained how I got so far off. (But I was able to help someone who didn't know where he was along the way.) So, route to 3 ended up looking like a snake going to war. It was a weird day. When I was just trying to hit a trail or something with a general direction by wrist compass, I would hit my "ideal spot" dead on. When I'd try to be accurate, i'd end up way off.
I was on the red course, and there was a really long off-trail route to 7. I thought I was rocking it, but then the point wasn't where I expected it and I couldn't find it, ended up running up by the private property and couldn't figure it out. I was getting a little too close to 3:00, so I decided to bail and just do the green course. Went straight north, supposedly, and hit 11 instead of the lake I thought I'd hit. Attacked 10 from 11, and was back on track. The rest went well, but the running was only here and there, so not quite what I planned, but good to get off trail.
I was on the red course, and there was a really long off-trail route to 7. I thought I was rocking it, but then the point wasn't where I expected it and I couldn't find it, ended up running up by the private property and couldn't figure it out. I was getting a little too close to 3:00, so I decided to bail and just do the green course. Went straight north, supposedly, and hit 11 instead of the lake I thought I'd hit. Attacked 10 from 11, and was back on track. The rest went well, but the running was only here and there, so not quite what I planned, but good to get off trail.
Friday Sep 19, 2014 #
Hike (Treadmill Hills) 2:30:00 [3] 10.0 mi (15:00 / mi)
1:40 up hill at 6-8 % varied more like a real hill, 0:50 back "down" at -2%
Thursday Sep 18, 2014 #
Mountain Bike (Hill Repeats) 1:26:26 [3] 19.5 mi (13.5 mph)
West Branch
4x super extended hill. Went down to the bridge, which is the lowest point, but the first two minutes of climbing are probably only 1-2% Last minute of each climb, stood up and really hammered it hard. I was glad to be on my mountain bike because it was acorn city on the hill and it would have been sketchy on the descent with a road bike.
4x super extended hill. Went down to the bridge, which is the lowest point, but the first two minutes of climbing are probably only 1-2% Last minute of each climb, stood up and really hammered it hard. I was glad to be on my mountain bike because it was acorn city on the hill and it would have been sketchy on the descent with a road bike.
Wednesday Sep 17, 2014 #
Run (trails) 1:00:00 [3] 5.2 mi (11:32 / mi)
Run at Pine Haven wearing the MS-1. Felt good, though slow. Actually felt better as the run went on. Made sure I hit the hills harder.
Tuesday Sep 16, 2014 #
Mountain Bike 1:29:09 [3] 21.8 mi (14.7 mph)
Funny the difference a few days makes. Today, I was feeling awesome for this workout.
10 min warmup
6 x 8 minute intervals, 5 min recovery in between.
I even dressed right - a little cool to start with arm warmers and a jersey, but I warmed up. It got cool for the last 30 minutes as the sun started to dip down, and I pulled out my USARA jacket, which is the perfect weight for putting in your jersey pocket for the cool end of the ride.
Blah blah boring clothing talk. Here's a song that came to mind during one of my intervals when I realized I was killin it:
https://www.youtube.com/watch?v=shkry_jhXb0
10 min warmup
6 x 8 minute intervals, 5 min recovery in between.
I even dressed right - a little cool to start with arm warmers and a jersey, but I warmed up. It got cool for the last 30 minutes as the sun started to dip down, and I pulled out my USARA jacket, which is the perfect weight for putting in your jersey pocket for the cool end of the ride.
Blah blah boring clothing talk. Here's a song that came to mind during one of my intervals when I realized I was killin it:
https://www.youtube.com/watch?v=shkry_jhXb0
Sunday Sep 14, 2014 #
Paddle (Kayak) 1:22:00 [3] 5.1 mi (16:05 / mi)
Nice cool day for a paddle. Brought my jacket but no need for it. In fact, I got a bit warm in a single layer of long sleeves. I guess that's not all needed for 60 degree weather! Ha! Every 10 minutes alternated between faster and easier paddling. Unfortunately, still feeling the effects of last week's crash, in which, of course, I hit my bad shoulder on the ground. I found myself thinking today, gee, it feels like someone punched me in the shoulder... duh. At 45 minutes out, I decided that it was still bothering me and that it may be smart to cut it short. Probably wouldn't have done any real damage, but I figure it's better to be safe in things like this. Had gone lighter on Tue at cross fit, and I was noticing it a lot then, also on Thursday I could still feel it. Goal for the week is to try to add in the shoulder PT every day even at home.
Saturday Sep 13, 2014 #
Mountain Bike (Potowatomi Trail) 2:51:00 [3] 23.5 mi (8.2 mph)
Slept in like I like to do on weekends. Weather forecast was rain for my area and north, but to the south, it looked clear. I needed hills, so to the Poto I went. It's exactly the kind of hills I need to practice - the short steep kind. Also, many technical climbs. Short+steep+technical = my worst thing.
Ran into Heidi in the parking lot as she was all done with the Triple Trail Challenge. I forgot about that! She said that the bridges were slick, and I was glad for the tip. However, as I got out and rode, everything had dried out with the warmer, sunny afternoon weather. +1 for sleeping in! (of course -1 for not getting to ride with people)
Had some moments of glory and other moments of terrible. Dropped my chain multiple times including once on the back that made me happy to have full gloves on to pull it out. I suppose it's time for a tune. Rode the whole Poto once and the Crooked Lake once. There was a downed power line on the trail so a short portion was closed with a road detour. I feel like I never ride this trail when I'm at my best. I'm sure I could do better.
Ran into Heidi in the parking lot as she was all done with the Triple Trail Challenge. I forgot about that! She said that the bridges were slick, and I was glad for the tip. However, as I got out and rode, everything had dried out with the warmer, sunny afternoon weather. +1 for sleeping in! (of course -1 for not getting to ride with people)
Had some moments of glory and other moments of terrible. Dropped my chain multiple times including once on the back that made me happy to have full gloves on to pull it out. I suppose it's time for a tune. Rode the whole Poto once and the Crooked Lake once. There was a downed power line on the trail so a short portion was closed with a road detour. I feel like I never ride this trail when I'm at my best. I'm sure I could do better.
Run 1:00:00 [3]
Second half of brick - run/trek on trail (with pack) I'm separating the run and trek here, but they were interspersed. I was tired and hips/glutes were sore/tired/something. Sometimes, I was more motivated to run than others. The middle was particularly tough, but I recovered and did a lot more running toward the end. Should have strava'd it, but didn't, so no distance. Achilles was ok, though I still feel a tingle on the heel after sitting in the car a long time. PT told me that vibration can irritate this type of injury. Guess that's it.
Hike 1:45:00 [3]
Interspersed with run. Tried to mimic how we would run/trek at a 24+ race. Really the perfect evening for this.
Friday Sep 12, 2014 #
Hike 2:26:00 [3]
Another rainy day. Headed to Pine Haven after work and trekked out to the hills and did loops/repeats on the hills. Glutes a bit sore from the pistol squats yesterday, but just the right amount of sore. Last 40 minutes in the dark. I have this weird thing where I'm ok at first doing things outside alone after dark, but my fear starts to grow and I get freaked out really easily. What was that? Oh, just a branch...
Thursday Sep 11, 2014 #
Strength Training 50:00 [3]
Actually did this on my own since i was trying to squeeze it in after work and before the bike workout (lunch workout got overrun by customer calls)
Warm-up: 5 min easy run, 20 squats with 5 lb dumbells
Workout: Every 2 minutes, 10 squats with 2x 30 lb dumbells
3x10 Scapular "Pull ups" (to try to work my way up to full dead hang pull ups) 1 min rest between
PT work on shoulder as it was sore after my crash - internal and external rotation, 3 rounds each movement, each side
2 sets of 20 one-leg squats
5 rounds EMOTM 10 push ups
Warm-up: 5 min easy run, 20 squats with 5 lb dumbells
Workout: Every 2 minutes, 10 squats with 2x 30 lb dumbells
3x10 Scapular "Pull ups" (to try to work my way up to full dead hang pull ups) 1 min rest between
PT work on shoulder as it was sore after my crash - internal and external rotation, 3 rounds each movement, each side
2 sets of 20 one-leg squats
5 rounds EMOTM 10 push ups
Mountain Bike (Hills) 1:44:00 [3] 18.2 mi (10.5 mph)
West Branch
This was a real test of my mental abilities. Thought I had dressed appropriately, but it was only comfortable on the up hills... downhill I froze. Oddly, couldn't stop yawning on the warm-up.
2x extended hill climb
6x standard hill climb with 2 minutes of standing climbing. Good thing I have the distances memorized for start/sit/finish each climb because I just went with the handlebar light (no helmet light) today.
After the second climb, it started a cold drizzle, and the recovery interval/decent was miserable. During the third climb, the drizzle picked up and I gave myself permission to drop 2 intervals and just go back and do the 4th on the lesser hill on the ride back. So, I cut the recovery interval and turned right back at the top of the hill. Surprisingly, it stopped raining and the shorter recovery made it feel not so cold, so I bargained myself one more interval and then another, but with reduced recovery. SO, I got all the intervals in for the day! WOo! The ride back wasn't even as bad as I thought it would be.
I think this was overall pretty slow/weak, but at least I got it in despite feeling tired and less than motivated. Got through it by reminding myself that I was banking the mental toughness factor and thinking of our goal at Nationals in a few weeks. Almost there!
This was a real test of my mental abilities. Thought I had dressed appropriately, but it was only comfortable on the up hills... downhill I froze. Oddly, couldn't stop yawning on the warm-up.
2x extended hill climb
6x standard hill climb with 2 minutes of standing climbing. Good thing I have the distances memorized for start/sit/finish each climb because I just went with the handlebar light (no helmet light) today.
After the second climb, it started a cold drizzle, and the recovery interval/decent was miserable. During the third climb, the drizzle picked up and I gave myself permission to drop 2 intervals and just go back and do the 4th on the lesser hill on the ride back. So, I cut the recovery interval and turned right back at the top of the hill. Surprisingly, it stopped raining and the shorter recovery made it feel not so cold, so I bargained myself one more interval and then another, but with reduced recovery. SO, I got all the intervals in for the day! WOo! The ride back wasn't even as bad as I thought it would be.
I think this was overall pretty slow/weak, but at least I got it in despite feeling tired and less than motivated. Got through it by reminding myself that I was banking the mental toughness factor and thinking of our goal at Nationals in a few weeks. Almost there!
C • Nice 2
Tuesday Sep 9, 2014 #
Mountain Bike 1:24:00 [3] 20.2 mi (14.4 mph)
5x10 minute intervals on the road
Strength Training 1:00:00 [3]
Workout:
30 Clean & Jerk for time
75# - 10:01
Strength - Deadlift 5x2 every 3 min
155*165*175*185*195
30 Clean & Jerk for time
75# - 10:01
Strength - Deadlift 5x2 every 3 min
155*165*175*185*195
Sunday Sep 7, 2014 #
Mountain Bike (Single speed) 4:50:00 [3] 52.0 mi (10.8 mph)
Rode to Golden and back with Rich. It was nice there - much more like I was expecting of Colorado. However, single speed is not the ideal way to go in golden. Great in Denver though and for most of the way in between. Coors plant is HUGE. More than I expected. Had some awesome brick oven pizza in golden and headed home. With only a few miles to go, I rode a little too close to some sunflowers along the trail thinking I'd just brush them. Well they were stronger than expected and grabbed my handlebar and I took a nice fall on the concrete trail. Right elbow has some nice road rash and a bit on the shoulder as well. Still a fun trip overall and only got rained on a little.
Saturday Sep 6, 2014 #
Hike 1:00:00 [3]
Hiked around trails near boulder with rich. SO MANY trails!!! Vary nice.
Friday Sep 5, 2014 #
Mountain Bike (Single speed) 3:00:00 [1]
Riding around exploring Denver. Lots of bike lanes but still a lot in traffic. Visited the bike cafe and an enormous REI.
Strength Training 1:00:00 [3]
Crossfit Stapleton.
Strength- work up to 1 rm thruster
I was apparently dehydrated from biking all over Denver and was getting light headed so I only worked up to 85 pounds
Workout Fran.
Scaling was half of what you reached at 1 rm work. So I did 45 lb. also pull up scaling was run rows instead of bands.
Time: 5:45. No light headed ness since I pounded two bottles of water
Cool down - row 5 minutes
Strength- work up to 1 rm thruster
I was apparently dehydrated from biking all over Denver and was getting light headed so I only worked up to 85 pounds
Workout Fran.
Scaling was half of what you reached at 1 rm work. So I did 45 lb. also pull up scaling was run rows instead of bands.
Time: 5:45. No light headed ness since I pounded two bottles of water
Cool down - row 5 minutes
Thursday Sep 4, 2014 #
Run 45:00 [3]
Ran around stapleton (Denver) area to explore. Thunder clouds rolled in so I turned around and cut it short. Got a couple miles if walking in as well earlier. Nice area. I didn't really notice the elevation and was surprised that it is just as flat as midland here.
Wednesday Sep 3, 2014 #
Strength Training 1:00:00 [3]
Workout:
4 Rounds for time:
15 Slam Balls (20 lb)
12 Push Jerk (65 lb)
9 Toes to bar
Time: 11:10
Strength:
Deadlift 3x5
145*155*165*175*175
Did about the same as the 5x5 this time because last time I was so ridiculously sore for days, I figured that this was more appropriate.
4 Rounds for time:
15 Slam Balls (20 lb)
12 Push Jerk (65 lb)
9 Toes to bar
Time: 11:10
Strength:
Deadlift 3x5
145*155*165*175*175
Did about the same as the 5x5 this time because last time I was so ridiculously sore for days, I figured that this was more appropriate.
Tuesday Sep 2, 2014 #
Mountain Bike (Hills) 1:51:30 [3] 21.5 mi (11.6 mph)
Left work directly for West Branch so I wouldn't run out of daylight. Did the two long climbs on the "extended hill" and all 6 of the other climbs on the regular, continuous hill, which is the perfect length for a 5-minute interval. I felt better on this than last time... maybe because I didn't do crossfit in the morning or maybe because I had HEED instead of water in my bottle.
Monday Sep 1, 2014 #
Run 46:10 [3] 4.5 mi (10:16 / mi)
Finally, running the whole time. Distance is made up/estimated. Felt really slow and sluggish, but glad to be running again after 2 months of building back to a walk/run. 7x hill intervals on the freeway overpass. Plan was 3-4 x 5 minute uphills, but I didn't feel like driving an hour, so overpass it was!