Training Log Archive: runninghilsIn the 31 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
Run (Trails) 1:29:03 [3] 8.3 mi (10:44 / mi)
Trail run at Pine haven with pack. Some trees down on the trail. They were doing some work to smooth out the 2-track sections - fill in eroded parts, remove trees. That would have been nice earlier in the year. I thought they were preparing for xc ski season, but it was actually to prepare for the "Mud Creek Crawl" next weekend.
Ran hard on up/down hills. Some downhills were too steep to really let loose, but I did what I could. Found a good loop at the back of the park that took about 8 minutes and involved a flat, one hill, a flat, and then 3 consecutive hills. Did that 3 times before continuing on with the rest of the trail. I didn't even fall once, though I did come close.
Ran hard on up/down hills. Some downhills were too steep to really let loose, but I did what I could. Found a good loop at the back of the park that took about 8 minutes and involved a flat, one hill, a flat, and then 3 consecutive hills. Did that 3 times before continuing on with the rest of the trail. I didn't even fall once, though I did come close.
11 AM
Paddle (Kayak) 2:03:36 [3] 7.5 mi (16:29 / mi)
Watch died even though it said at the start that I had 3 hours left. Lesson learned - charge it up!
Decided to take advantage of the wing blade paddles in my car and see how I liked them. It's definitely a different feel from the my normal blade - especially when doing something other than a straight stroke. It does seem faster, though it's hard to tell on a river workout since the speed of the water can vary your distance.
Workout was 15 minutes steady state, 15 minutes tempo, repeat for 2 hours. River was apparently moving faster than in recent trips because I turned around at 1:05 and got back to my starting point at 1:47. Got to go down to the tridge and back to get my full time.
Decided to take advantage of the wing blade paddles in my car and see how I liked them. It's definitely a different feel from the my normal blade - especially when doing something other than a straight stroke. It does seem faster, though it's hard to tell on a river workout since the speed of the water can vary your distance.
Workout was 15 minutes steady state, 15 minutes tempo, repeat for 2 hours. River was apparently moving faster than in recent trips because I turned around at 1:05 and got back to my starting point at 1:47. Got to go down to the tridge and back to get my full time.
Friday Aug 30, 2013 #
Strength Training 1:20:00 [3]
Strength: overhead squat 3 every 3 minutes, 5 rounds
60*70*75*70*50
Shoulder was bothering me after 75 lb round, so I dropped it down, not better, so I dropped way down to 50 for round 5.
Workout:
Cindy - 20 minute AMRAP
5 pullups (purple band)
10 pushups
15 air squats
Completed 13 rounds. Not my best, but I was strict on the push ups and I think last time was red band. Also, I'm doing less crossfit lately, so I am not so good at it
Skill:
10 minute AMRAP
25m farmer carry (55 lb each hand)
25m lunges
25m run
9 rounds completed
60*70*75*70*50
Shoulder was bothering me after 75 lb round, so I dropped it down, not better, so I dropped way down to 50 for round 5.
Workout:
Cindy - 20 minute AMRAP
5 pullups (purple band)
10 pushups
15 air squats
Completed 13 rounds. Not my best, but I was strict on the push ups and I think last time was red band. Also, I'm doing less crossfit lately, so I am not so good at it
Skill:
10 minute AMRAP
25m farmer carry (55 lb each hand)
25m lunges
25m run
9 rounds completed
Thursday Aug 29, 2013 #
Mountain Bike hills 1:35:17 [3] 18.5 mi (11.6 mph)
ahr:138
8 hill repeats on "Fairview Hill"
I would really like to do my hill repeats on a less busy road, but this is the best within a 1-hour radius (or more!) So, oh well. Nice night. A little hot still at first, legs still a bit sore, but better than yesterday.
I would really like to do my hill repeats on a less busy road, but this is the best within a 1-hour radius (or more!) So, oh well. Nice night. A little hot still at first, legs still a bit sore, but better than yesterday.
Wednesday Aug 28, 2013 #
Run (intervals) 1:12:27 [3] 7.5 mi (9:40 / mi)
ahr:152
10 min warm-up
10 x 4 minute interval, 1 minute recovery in between
This one was not my best, but I did it. Legs were a bit stiff and sore from yesterday's workouts. Also, there was a retirement party at work today, and I ate WAY too much sugar. Small piece of cake = no problem. Big piece of cake + a cookie = regret for the entire next workout due to feeling like crap. I feel like I should have learned this a few weeks ago when I did the same thing. I guess it's a lesson to be learned a second time. Planning for it to sink in this time.
There were little bugs everywhere tonight! I came home covered in them (mostly dead) and had to slow down for 3 extractions from my eyes during the run. They were even getting under my sunglasses! Crazy stuff. At least they weren't the biting variety.
10 x 4 minute interval, 1 minute recovery in between
This one was not my best, but I did it. Legs were a bit stiff and sore from yesterday's workouts. Also, there was a retirement party at work today, and I ate WAY too much sugar. Small piece of cake = no problem. Big piece of cake + a cookie = regret for the entire next workout due to feeling like crap. I feel like I should have learned this a few weeks ago when I did the same thing. I guess it's a lesson to be learned a second time. Planning for it to sink in this time.
There were little bugs everywhere tonight! I came home covered in them (mostly dead) and had to slow down for 3 extractions from my eyes during the run. They were even getting under my sunglasses! Crazy stuff. At least they weren't the biting variety.
Tuesday Aug 27, 2013 #
Road Bike (Trainer) 1:04:42 [3] 15.3 mi (14.2 mph)
ahr:141
Thunderstorms today so no Slaughterfest. So, I did a trainer DVD instead. Went with "Climbing Speed"
Left knee that bothered me at WT during the bike session was a bit noticeable, but not actually painful. Some stretching afterward to get that hip flexor.
Left knee that bothered me at WT during the bike session was a bit noticeable, but not actually painful. Some stretching afterward to get that hip flexor.
12 PM
Strength Training 1:00:00 [3]
Forgot HRM today
Strength:
3 Deadlift every 2 min for 5 rounds - 215 lb
WOD:
3 rounds for time
30 Russian KB swings (55 lb)
20 Wall Balls (14 lb)
Time: 6:56
Skill:
Pull-up/Dip complex
Strength:
3 Deadlift every 2 min for 5 rounds - 215 lb
WOD:
3 rounds for time
30 Russian KB swings (55 lb)
20 Wall Balls (14 lb)
Time: 6:56
Skill:
Pull-up/Dip complex
Sunday Aug 25, 2013 #
Hike (Backpacking Trip) 1:00:00 [1] 1.9 mi (31:35 / mi)
Day 5: Potato Patch to Miner's Castle
We shortened the last day a bit to get home earlier. Plus, we were worried that we would be sore after a longer day the day before. Oddly, both of us felt great today - no soreness or anything. The packs were getting a bit lighter, but I think we were just getting used to it. We got to appreciate some nice trail that we just suffered through in the rain the first day. It was a nice, relaxed trek out to the finish. A doe and two fawns crossed the trail in front of us, but didn't seem too concerned with our presence.
I'm so glad we got to do this trip! It is definitely a beautiful part of our state, and it's actually really accessible. Lots of people were out there in all parts of it just for the day.
On day 1, the Park Ranger issuing our permits told me that some people do the whole thing in one day - 42 miles Munising to Grand Marais (or the other way around) and I became obsessed with this the whole rest of the trip. I would like to do it. Dad told me that he wanted no part of that. It would be a cool team training day, though. I was watching for people doing this every day, but I didn't see any. I asked one runner if that's what he was doing and he said no. I made some disappointed comment and apologized for my disappointment. He changed his answer to "Yes, I am." and I changed mine to "good for you."
We shortened the last day a bit to get home earlier. Plus, we were worried that we would be sore after a longer day the day before. Oddly, both of us felt great today - no soreness or anything. The packs were getting a bit lighter, but I think we were just getting used to it. We got to appreciate some nice trail that we just suffered through in the rain the first day. It was a nice, relaxed trek out to the finish. A doe and two fawns crossed the trail in front of us, but didn't seem too concerned with our presence.
I'm so glad we got to do this trip! It is definitely a beautiful part of our state, and it's actually really accessible. Lots of people were out there in all parts of it just for the day.
On day 1, the Park Ranger issuing our permits told me that some people do the whole thing in one day - 42 miles Munising to Grand Marais (or the other way around) and I became obsessed with this the whole rest of the trip. I would like to do it. Dad told me that he wanted no part of that. It would be a cool team training day, though. I was watching for people doing this every day, but I didn't see any. I asked one runner if that's what he was doing and he said no. I made some disappointed comment and apologized for my disappointment. He changed his answer to "Yes, I am." and I changed mine to "good for you."
Saturday Aug 24, 2013 #
Hike (Backpacking Trip) 6:30:00 [1] 11.8 mi (33:03 / mi)
Day 4: Coves to Potato Patch
We got an early start today for the long return back in a longer day than we'd initially planned (due to campsites being full) It ended up being fine. We got one long last view of everything. It was a calm day, and there were lots of people out on the water in kayaks and on paddleboards. I want to try that one day. We stopped at Mosquito River for lunch again and watched the people come in, refilled our water, and wasted time before the last 1.5 hours of trekking to what we knew would be a mosquito-filled site.
Lake Superior water is awesome! It tastes really good and is super clean. Of course, we treated the whole time, but it was nice for it to at least look clean when you scoop it out.
We got to our site, set up camp quickly, and I convinced dad that we should take all our non-camp stuff (food, swimsuits, etc) down to the shore at the bottom of the cliff - the same one he'd struggled with the first day. It was a good move - only an 11 minute walk. We got to go for one last swim, eat dinner on the lake, and avoid the mosquitos. There were stable flies, but they weren't as bad as the mosquitos. When the sun started to go down, we hiked back up the hill to our site. I heard someone speaking "my language" at the campfire (talking about chemicals, blowing things up, you know...) so I jumped in to the conversation. Turns out that he works at Dow Corning too. Small world!
Started raining a bit in the middle of the night, but not too bad. The wind was fierce in the treetops and sounded much more dramatic than what we experienced on the ground.
We got an early start today for the long return back in a longer day than we'd initially planned (due to campsites being full) It ended up being fine. We got one long last view of everything. It was a calm day, and there were lots of people out on the water in kayaks and on paddleboards. I want to try that one day. We stopped at Mosquito River for lunch again and watched the people come in, refilled our water, and wasted time before the last 1.5 hours of trekking to what we knew would be a mosquito-filled site.
Lake Superior water is awesome! It tastes really good and is super clean. Of course, we treated the whole time, but it was nice for it to at least look clean when you scoop it out.
We got to our site, set up camp quickly, and I convinced dad that we should take all our non-camp stuff (food, swimsuits, etc) down to the shore at the bottom of the cliff - the same one he'd struggled with the first day. It was a good move - only an 11 minute walk. We got to go for one last swim, eat dinner on the lake, and avoid the mosquitos. There were stable flies, but they weren't as bad as the mosquitos. When the sun started to go down, we hiked back up the hill to our site. I heard someone speaking "my language" at the campfire (talking about chemicals, blowing things up, you know...) so I jumped in to the conversation. Turns out that he works at Dow Corning too. Small world!
Started raining a bit in the middle of the night, but not too bad. The wind was fierce in the treetops and sounded much more dramatic than what we experienced on the ground.
Friday Aug 23, 2013 #
Hike (Backpacking Trip) 2:30:00 [1] 4.3 mi (34:53 / mi)
Day 3: Chapel to Coves
Oddly, my calves were tight/sore this day. Dad was hurting from the previous two days. We were looking forward to an easy day hanging out in the park. These were the last 4 miles of cliffs in the park. Past Coves, it's dunes and woods. Those are nice, but we were here for the cliffs!
Lots of great views on the way from Chapel to Coves. We definitely took our time on this one with lots of stops to admire the scenery. There were lots of really steep sections on the trail - 18"+ steps in some places. I was glad to have my trekking poles. We got to the site early and set up camp. We went down to the beach, which was even nicer than the previous beach - perfect and sandy as far as the eye could see. Is this Michigan and Lake Superior or the tropics? You knew once you stepped in the water - it was cold, but refreshing. We had both lunch and dinner on the beach and watched the sun set. Beautiful! Looking out at the waves with really nothing to do put me into a philosophical mindset. It was nice.
Oddly, my calves were tight/sore this day. Dad was hurting from the previous two days. We were looking forward to an easy day hanging out in the park. These were the last 4 miles of cliffs in the park. Past Coves, it's dunes and woods. Those are nice, but we were here for the cliffs!
Lots of great views on the way from Chapel to Coves. We definitely took our time on this one with lots of stops to admire the scenery. There were lots of really steep sections on the trail - 18"+ steps in some places. I was glad to have my trekking poles. We got to the site early and set up camp. We went down to the beach, which was even nicer than the previous beach - perfect and sandy as far as the eye could see. Is this Michigan and Lake Superior or the tropics? You knew once you stepped in the water - it was cold, but refreshing. We had both lunch and dinner on the beach and watched the sun set. Beautiful! Looking out at the waves with really nothing to do put me into a philosophical mindset. It was nice.
Thursday Aug 22, 2013 #
Hike (Backpacking Trip) 3:40:00 [1] 7.5 mi (29:20 / mi)
Day 2:
Potato Patch to Chapel Beach/Rock. Today, I took the tent and the camp stove so I'd have most of the heavy stuff. I tried to reduce the log recorded time to account for stopping and looking at cliffs, taking photos, eating lunch, looking at plants along the trail, etc.
This trek started off rough with HEAVY mosquitos for the first hour or so. Then, they went away and the scenery got awesome! They call them Pictured Rocks for a reason. The cliffs are super beautiful. Also, the water below in Lake Superior was a lovely tropical color with shades of aqua and teal, which was especially noticeable with the sunny, cloudless sky we had. The temperature was perfect - warm but not too hot. We spent lunch on a big rock at the halfway point where we laid out some of our wet clothes and shoes to dry. When we arrived at our campsite at Chapel, it was right off the beach. Down at the beach, there were views of the rock faces, and a great opportunity to go for a swim and get cleaned up. We cooked dinner on the beach and basically spent the rest of the day hanging out at the beach, looking at all the tide-tumbled stones, and relaxing. I wanted to take home a whole bag of the stones for my aquarium, but (a) I don't have an aquarium and (b) I didn't want to add several pounds of stones to my pack.
Overall, this was a much more relaxing and fun day than the first and the views were spectacular - that's the whole reason we were here!
Potato Patch to Chapel Beach/Rock. Today, I took the tent and the camp stove so I'd have most of the heavy stuff. I tried to reduce the log recorded time to account for stopping and looking at cliffs, taking photos, eating lunch, looking at plants along the trail, etc.
This trek started off rough with HEAVY mosquitos for the first hour or so. Then, they went away and the scenery got awesome! They call them Pictured Rocks for a reason. The cliffs are super beautiful. Also, the water below in Lake Superior was a lovely tropical color with shades of aqua and teal, which was especially noticeable with the sunny, cloudless sky we had. The temperature was perfect - warm but not too hot. We spent lunch on a big rock at the halfway point where we laid out some of our wet clothes and shoes to dry. When we arrived at our campsite at Chapel, it was right off the beach. Down at the beach, there were views of the rock faces, and a great opportunity to go for a swim and get cleaned up. We cooked dinner on the beach and basically spent the rest of the day hanging out at the beach, looking at all the tide-tumbled stones, and relaxing. I wanted to take home a whole bag of the stones for my aquarium, but (a) I don't have an aquarium and (b) I didn't want to add several pounds of stones to my pack.
Overall, this was a much more relaxing and fun day than the first and the views were spectacular - that's the whole reason we were here!
Wednesday Aug 21, 2013 #
Hike (Backpacking Trip) 4:20:00 [1] 8.9 mi (29:13 / mi)
Pictured Rocks backpacking trip with my dad.
Day 1: Munising to Potato Patch campground. We got started around 4 pm thinking "OK, at 3 miles per hour, we should be at our campsite by 7 pm." Well, the trail wasn't really that hard, but it was really rooty, which slowed things down with a full pack. 10 minutes in, it started raining. It rained almost the entire trek out there with hail occasionally peppered in there. We pulled out our lunches with about 1.9 miles to go at Miner's Castle. It was a nice break in the rain and Dad got a few good photos - really the only scenery on the first day other than a cool waterfall shortly after the stop. We continued on, and I was getting nervous because it was looking like we wouldn't be in by dark - we were moving a lot slower than anticipated! The last thing was a big climb to the top of the cliff on a steep trail. Dad was really struggling due to pretty much not training at all, so I ran ahead to drop my pack off at the campsite and then ran back to get his. Chatted with the park ranger for a bit on the hill. He was impressed with how I moved both with the pack and without and said that he wanted to recruit me as a park ranger! Ha! I told him about adventure racing and he was totally interested. There was just enough light for me to find my headlamp once we got to the site. We set the tent up by headlamp and pretty much went right to sleep at 9:15 pm after killing dozens of mosquitos that got into the tent.
Day 1: Munising to Potato Patch campground. We got started around 4 pm thinking "OK, at 3 miles per hour, we should be at our campsite by 7 pm." Well, the trail wasn't really that hard, but it was really rooty, which slowed things down with a full pack. 10 minutes in, it started raining. It rained almost the entire trek out there with hail occasionally peppered in there. We pulled out our lunches with about 1.9 miles to go at Miner's Castle. It was a nice break in the rain and Dad got a few good photos - really the only scenery on the first day other than a cool waterfall shortly after the stop. We continued on, and I was getting nervous because it was looking like we wouldn't be in by dark - we were moving a lot slower than anticipated! The last thing was a big climb to the top of the cliff on a steep trail. Dad was really struggling due to pretty much not training at all, so I ran ahead to drop my pack off at the campsite and then ran back to get his. Chatted with the park ranger for a bit on the hill. He was impressed with how I moved both with the pack and without and said that he wanted to recruit me as a park ranger! Ha! I told him about adventure racing and he was totally interested. There was just enough light for me to find my headlamp once we got to the site. We set the tent up by headlamp and pretty much went right to sleep at 9:15 pm after killing dozens of mosquitos that got into the tent.
Saturday Aug 17, 2013 #
Event: Wilderness Traverse
8 AM
Mountain Bike race (Wilderness Traverse) 6:49:00 [3] 80.0 km (11.7 kph)
Wilderness Traverse with Team Hafke Legal Services. I've known these guys for a long time, but never raced with them before. We did the Spring Fury together as a tune-up, but this was the "big one." Definitely a challenging race.
This mountain bike leg was mostly on "Hydrocut" which is Canadian for two-track. It was a beautiful ride, but it beat me up really badly. I do most of my riding seated - even on the single track where I do stand up for some rocks, roots, obstacles, etc, but they're not like this. Lots of Shield rock to ride on, which looks pretty smooth (if you were running it) but on the bike, it still is a pretty bumpy ride. There was some sand, some wet/mud hole sections, and generally rocky hills along the power lines. Glad I wasn't relying on bottles to drink because it was too technical and bumpy for that - it was hard enough to eat! I tried to ride though some water on the trail once, and my bike sunk in to the hubs. Anyway, I was TIRED after all this technical 2-track, absorbing the bumps with my legs, and pushing a harder gear than normal so I could stand up more. By the time we were at CP2, my left knee was starting to really bother me. I told the guys that I was going to have to spin it out and take it a little cautiously because I was worried about the rest of the race. They took turns towing me in to TA1/CP3 to keep the pace up, which was awesome and really appreciated. I was super worried for the upcoming trek, though.
This mountain bike leg was mostly on "Hydrocut" which is Canadian for two-track. It was a beautiful ride, but it beat me up really badly. I do most of my riding seated - even on the single track where I do stand up for some rocks, roots, obstacles, etc, but they're not like this. Lots of Shield rock to ride on, which looks pretty smooth (if you were running it) but on the bike, it still is a pretty bumpy ride. There was some sand, some wet/mud hole sections, and generally rocky hills along the power lines. Glad I wasn't relying on bottles to drink because it was too technical and bumpy for that - it was hard enough to eat! I tried to ride though some water on the trail once, and my bike sunk in to the hubs. Anyway, I was TIRED after all this technical 2-track, absorbing the bumps with my legs, and pushing a harder gear than normal so I could stand up more. By the time we were at CP2, my left knee was starting to really bother me. I told the guys that I was going to have to spin it out and take it a little cautiously because I was worried about the rest of the race. They took turns towing me in to TA1/CP3 to keep the pace up, which was awesome and really appreciated. I was super worried for the upcoming trek, though.
Hike race (Wilderness Traverse) 9:38:00 [3] 20.0 mi (28:54 / mi)
We knew this would be tough due to the 1:50,000 scale map with 20m contour lines, but Mark Voit did an AWESOME job with it. There could be a 10m cliff without even a single contour line on the map! Whaa!? We started off with a swim, which actually felt pretty good to get the grime off and cooled down after the bike. The plan quickly had to change when the trail we were expecting to hit was not there or extremely indistinct. We eventually followed a lake around, did a couple short swims, and found CP4. Followed our plan to get to CP5, which went well (of course with another swim.) Did some fun coasteering and climbing on rocks to get to the road to 6. Unfortunately, this is where Jim Hafke started getting sick. Nothing was working with him food or water-wise, and he started with the puking after we swam across a narrow channel. When you can't eat or even hold down water, that's a bad thing. Jim Wynn took his pack, but he was having a hard time. We eventually made it into the TA, but he was looking BAD. After 50 minutes in TA, we had to leave without him. That's the worst feeling. Dropping out is hard, but it was the best decision from a safety perspective when someone can't even hold down water.
Paddle race (Wilderness Traverse) 9:18:00 [3] 20.0 mi (27:54 / mi)
We had to put 3 in one canoe unexpectedly, which means I sat on a soaked PFD for a seat the entire time. Also, all my awesome practice for padding form went out the window because I was so low in the boat that I couldn't do a "real" paddle stroke. I took the map for this because it's easier for the middle person to stop paddling and look at the map. LOTS of portages. Jim and Mark hauled that boat all over the place. I found my role was "find the trail" and carry the paddles/extra PFD, and bailer. On one, we were up on top of a cliff with the canoe, and I told them to set it down so I could find a route. It wasn't looking good, but then I went around the peak of the hill and found the actual portage trail on the other side - we couldn't find the take-out, so I was surprised an actual trail existed! Sweet! After one beaver dam, we had to choose which leg of channel to take, the one to the right looked more obvious, so we took it, wrongly. We ended up pushing/pulling the boat back to the right channel probably 150m through a narrow channel that couldn't be paddled. It was much better when we got there. Things got smoother from there, though some of the beaver dam sections were really narrow like this with some portaging. After CP7, we were golden and 9-mile lake was nice (and shorter than 9 miles). We were all happy to see the take-out!
Run race (Wilderness Traverse) 1:22:00 [3] 6.0 mi (13:40 / mi)
All these times include the transition times. I decided to do the last leg of the race with no pants because I had some serious chafing pain from being soaked the entire race and I figured running in just my underwear would reduce friction. I think it helped 50%.
I was super happy that we were able run the entire trail (except when trying to figure out which way it went) We were hoping to catch the team that was about 10 minutes in front of us, but they were running too. Bummer. Cool trail, though. I really liked this. We were happy to get in to the finish at 11:07, which meant we had 3 hours to spare on the cut-off and we still had the hotel room until noon and could get showers! Woo!
Overall, I'm really happy with the race. It's a bummer about Hafke getting sick - its always the goal to finish as a whole team. I know he was unhappy about having to drop out, but it was the best option from a safety perspective. If he hadn't been sick, we would have run the road section and probably moved up a few spots, but that's how it goes in AR - so many factors that are often out of your control.
I was super happy that we were able run the entire trail (except when trying to figure out which way it went) We were hoping to catch the team that was about 10 minutes in front of us, but they were running too. Bummer. Cool trail, though. I really liked this. We were happy to get in to the finish at 11:07, which meant we had 3 hours to spare on the cut-off and we still had the hotel room until noon and could get showers! Woo!
Overall, I'm really happy with the race. It's a bummer about Hafke getting sick - its always the goal to finish as a whole team. I know he was unhappy about having to drop out, but it was the best option from a safety perspective. If he hadn't been sick, we would have run the road section and probably moved up a few spots, but that's how it goes in AR - so many factors that are often out of your control.
C • 1
Wednesday Aug 14, 2013 #
Mountain Bike 1:15:56 [3] 17.8 mi (14.1 mph)
ahr:125
Easy ride on roads around Auburn. Nice Sunset. Last workout before WT!
Tuesday Aug 13, 2013 #
Road Bike (Slaughterfest) 1:38:28 [3] 32.3 mi (19.7 mph)
ahr:129
First 8 miles with whole group. We behaved on the rail trail until about mile 4 but then started getting up to 25 and such. Then, I rode with Tom's "Sideways breakaway" group tonight - 4 people who wanted to work together to move fast rather than compete to drop each other as the race team was going to do on this route. Group was a little slower than usual, but we still moved pretty fast and I got in lots of good, long pulls. Feel ok that I didn't destroy myself tonight since it's race week.
Monday Aug 12, 2013 #
Run 41:14 [3] 4.2 mi (9:49 / mi)
ahr:150
Union Loop
Taper intervals - short race pace intervals in the run. Nice run in the evening.
Feet felt a little weird. Realized it was because I wore "high heels" today - only about an inch and a half, but apparently even that is too much. It's flats for me from now on.
Taper intervals - short race pace intervals in the run. Nice run in the evening.
Feet felt a little weird. Realized it was because I wore "high heels" today - only about an inch and a half, but apparently even that is too much. It's flats for me from now on.
Saturday Aug 10, 2013 #
1 PM
Paddle (Canoeing) 2:07:24 [3] 9.9 mi (12:52 / mi)
ahr:107
Went out in Brenda's Minnesota II on Lake Margrethe. It was fun, though the 4x15 minute intervals are hard to maintain mentally. HR was lower than last time I did this - probably since I did it first rather than after a hard ride. I wasn't seeing any cardiac drift residue this time.
Ran into Steve out on the lake. He once was in the running for getting on the olympics for kayaking, so he knows his stuff. He gave me some great tips on my technique that I can now work on to improve my efficiency! Cool!
Ran into Steve out on the lake. He once was in the running for getting on the olympics for kayaking, so he knows his stuff. He gave me some great tips on my technique that I can now work on to improve my efficiency! Cool!
4 PM
Run 1:33:37 [3] 9.0 mi (10:24 / mi)
ahr:147
Ran from Brenda's house to Hanson hills and did an out-and-back on the outer loop with my MS-1 pack. I started out really struggling to get HR up for the first half hour. Would go hard on a hill and look down and see 153! What the heck? Also, felt like I was moving slowly. After about that half hour, I was able to finally feel like my legs were OK and ready to run and the HR started getting into the expected range. It's good when you feel like your run gets better as the miles go on. Distance was approximated based on watch's offset on trails since foot pod was dead. New batteries are ready to install.
Friday Aug 9, 2013 #
Strength Training 1:17:40 [3]
ahr:117
Warm-up
Strength: Dead lift - 2 every 3 minutes
205*215*225*235*235
Workout: 5 rounds for time
7 box jumps (25" box)
7 handstand push ups (first 4 rounds with 2 boards+ abmat, added board on last round because form was breaking down)
Time: 6:00
Pull-up/dip complex alternating 3 each. stepped it down to a purple band on dips because red was getting too easy. Finally feel like blue is getting better on strict pull-ups, but not enough to move down to red.
normal,narrow, wide, reverse, mix, mix, narrow, wide, false grip (did false grip with grey... but it was a little silly easy... maybe green next time)
Strength: Dead lift - 2 every 3 minutes
205*215*225*235*235
Workout: 5 rounds for time
7 box jumps (25" box)
7 handstand push ups (first 4 rounds with 2 boards+ abmat, added board on last round because form was breaking down)
Time: 6:00
Pull-up/dip complex alternating 3 each. stepped it down to a purple band on dips because red was getting too easy. Finally feel like blue is getting better on strict pull-ups, but not enough to move down to red.
normal,narrow, wide, reverse, mix, mix, narrow, wide, false grip (did false grip with grey... but it was a little silly easy... maybe green next time)
Thursday Aug 8, 2013 #
Mountain Bike hills (Hill Repeats) 1:28:00 [3] 18.6 mi (12.7 mph)
ahr:139
8 repeats on Fairview Hill - about 4:30-4:40 per ascent. I think I'm doing these a bit faster than the first few times when typical time was about 4:45-4:50. Doing 8 was fine, though I wish I had remembered my water bottle because my mouth gets dry when sucking wind up the hill.
Amazing the difference a week makes. Last week, I was a stressful mess with work stuff. This week, I have been happy and in a much better place mentally. I always especially enjoy the ride home from the hill.
Amazing the difference a week makes. Last week, I was a stressful mess with work stuff. This week, I have been happy and in a much better place mentally. I always especially enjoy the ride home from the hill.
Wednesday Aug 7, 2013 #
7 PM
Run intervals 1:05:46 [3] 7.3 mi (9:01 / mi)
ahr:162
Whew! Cutting the recovery interval (and adding 2 more intervals) makes a difference.
10 min warm-up
12 x 3 minute intervals, 1 min jog recovery.
cool down return home
Went into it a bid dehydrated, but didn't realize it until I was about 3 miles in. Oops. HR was typically about mid-170s on the interval, dropped into high 150s by end of recovery minute. Was tough and that recovery minute went fast, but it actually went really well, I thought, and was a good run.
One thing, though. I was really angry early on because some jackass refused to move over even an inch when coming at me on the road. There was nobody coming from the other direction, and the shoulder was very overgrown right there. He hugged the white line and I had to jump into the overgrown weeds to avoid getting hit. Even after I jumped in the weeds, asshole still hugged the white line. It was like he wanted to hit me. Seriously, what kind of terrible excuse for a human being is willing to hit a runner with their truck just to prove a point that "it's my road and you don't belong on it."
10 min warm-up
12 x 3 minute intervals, 1 min jog recovery.
cool down return home
Went into it a bid dehydrated, but didn't realize it until I was about 3 miles in. Oops. HR was typically about mid-170s on the interval, dropped into high 150s by end of recovery minute. Was tough and that recovery minute went fast, but it actually went really well, I thought, and was a good run.
One thing, though. I was really angry early on because some jackass refused to move over even an inch when coming at me on the road. There was nobody coming from the other direction, and the shoulder was very overgrown right there. He hugged the white line and I had to jump into the overgrown weeds to avoid getting hit. Even after I jumped in the weeds, asshole still hugged the white line. It was like he wanted to hit me. Seriously, what kind of terrible excuse for a human being is willing to hit a runner with their truck just to prove a point that "it's my road and you don't belong on it."
Tuesday Aug 6, 2013 #
12 PM
Strength Training 1:02:07 [3]
ahr:120
Strength:
5 rounds of 2 overhead squats.
55*60*65*65*65
Workout:
3 rounds for time:
400m run
10 power cleans (95 lb)
12 pull-ups (red band)
Time:11:57
Skill:
alternating 3 pull-ups, 3 dips (strict, with red on dip, blue on pull-ups) with various grips: normal, wide, narrow, reverse, 2x mixed, wide, narrow
5 rounds of 2 overhead squats.
55*60*65*65*65
Workout:
3 rounds for time:
400m run
10 power cleans (95 lb)
12 pull-ups (red band)
Time:11:57
Skill:
alternating 3 pull-ups, 3 dips (strict, with red on dip, blue on pull-ups) with various grips: normal, wide, narrow, reverse, 2x mixed, wide, narrow
C • WT 6
6 PM
Road Bike (Slaughterfest) 1:54:00 [3] 42.1 mi (22.2 mph)
One big group today. Intended not to pull, but I did and just kept it short. Group broke up when Jeff got a flat and all the race team guys stayed back with him while he changed it. That was good because I don't like how they do the ride - sprint and slow down rather than steady pace.
Felt great to keep up without any issues on a very fast day - lots of time spend at 25 mph+. A few times, finished my pull, got to the back, and was really struggling to get back on, forced myself to go really hard for a few seconds and I stayed on! I think that I am doing a lot better on this ride and am not falling off the group and can actually pull more than before. Woo!
Felt great to keep up without any issues on a very fast day - lots of time spend at 25 mph+. A few times, finished my pull, got to the back, and was really struggling to get back on, forced myself to go really hard for a few seconds and I stayed on! I think that I am doing a lot better on this ride and am not falling off the group and can actually pull more than before. Woo!
Sunday Aug 4, 2013 #
1 PM
Road Bike 2:29:10 [3] 47.9 mi (19.3 mph)
Steve: Do you get tired of the same routes?
Me: Yeah, sometimes.
Steve: Wanna do a new route that's about the same as the Sanford Lake loop?
Me: Sure. Sounds good.
Fast forward 90 minutes... we're still 20 miles away from the cars. What's another 7 miles? Practically exactly the same. Ha!
Warm-up 30:35, AHR 134
Tempo 1:01:10, AHR 149
Cool Down, return to car 57:25, AHR 133
Well, riding with Steve today really helped me keep the pace/effort up. Good move for this ride. Warm-up was definitely faster and higher effort than I would normally do on my own (as was the cool down) For the tempo section, when I was in back, I rode off to the side a bit to not get TOO much draft benefit. Max in this section was about 161, typical when pulling was about 153-155, tried to not draft so much to get below 146 or so. Steve thought we were going faster than tempo pace, but I was trying to target a higher HR based on my zones test. Seemed to not be able to hold the pace when I got up to 160 or so.
Me: Yeah, sometimes.
Steve: Wanna do a new route that's about the same as the Sanford Lake loop?
Me: Sure. Sounds good.
Fast forward 90 minutes... we're still 20 miles away from the cars. What's another 7 miles? Practically exactly the same. Ha!
Warm-up 30:35, AHR 134
Tempo 1:01:10, AHR 149
Cool Down, return to car 57:25, AHR 133
Well, riding with Steve today really helped me keep the pace/effort up. Good move for this ride. Warm-up was definitely faster and higher effort than I would normally do on my own (as was the cool down) For the tempo section, when I was in back, I rode off to the side a bit to not get TOO much draft benefit. Max in this section was about 161, typical when pulling was about 153-155, tried to not draft so much to get below 146 or so. Steve thought we were going faster than tempo pace, but I was trying to target a higher HR based on my zones test. Seemed to not be able to hold the pace when I got up to 160 or so.
4 PM
Paddle (Canoeing) 2:12:14 [3] 9.2 mi (14:22 / mi)
ahr:121
New workout - alternate 15 minutes steady, 15 minutes tempo
Decided to use my 4-piece paddle today because it has a smaller blade size and I thought I could get better turn-over. Of course, when I bought my first good paddle, I told him that I wanted the biggest blade available, not realizing it's like pushing big ring on your bike all the time. Anyway, I think this was a good move - especially for the longer-length high intensity sections.
It was great getting to take the canoe out rather than the kayak. Good stuff... Also, happy to be told "Yeah, I could feel the canoe moving forward with every paddle stroke on the interval sections." I've experienced that phenomenon when paddling with guys, but never known myself to be the source of it. Sweet.
Decided to use my 4-piece paddle today because it has a smaller blade size and I thought I could get better turn-over. Of course, when I bought my first good paddle, I told him that I wanted the biggest blade available, not realizing it's like pushing big ring on your bike all the time. Anyway, I think this was a good move - especially for the longer-length high intensity sections.
It was great getting to take the canoe out rather than the kayak. Good stuff... Also, happy to be told "Yeah, I could feel the canoe moving forward with every paddle stroke on the interval sections." I've experienced that phenomenon when paddling with guys, but never known myself to be the source of it. Sweet.
Saturday Aug 3, 2013 #
8 AM
Run (Trails) 59:22 [3] 5.3 mi (11:12 / mi)
ahr:145
Pack on
Ran at City Forest, legs were not wanting to move today, but I tried to keep a "good" start of race pace anyway.
Ran at City Forest, legs were not wanting to move today, but I tried to keep a "good" start of race pace anyway.
Mountain Bike (Trails) 1:59:52 [3] 13.8 mi (6.9 mph)
ahr:125
Mountain biking on City Forest trails, very soft trails - lots of new re-routes. City Forest is a very tight twisty trail with a fair amount of roots.
Run (trails) 1:57:25 [3] 10.0 mi (11:45 / mi)
ahr:142
After the mountain bike. Distance is approximate because GPS watch was consistently measuring shorter than actual distance. Felt majorly limited by my legs today through all sections, but actually the last hour of this run was better than hour 3 of any of my other runs on brick workouts - tired, but not suffering. Probably because it was broken up with the bike.
Friday Aug 2, 2013 #
6 PM
Strength Training 1:07:49 [3]
ahr:125
Warm-up, including tire flipping, then 2:00 of plank hold on the tire, 5 push-ups every 0:30 (2:00 clock stops)
Workout:
Row 1000m
Run 800m
Then: Fran
21*15*9
Thrusters (53 lb)
Pull-ups (red band)
Time: 16:02
(forgot to stop my watch after I finished this part)
Skill:
every 0:15, do 2 squat clean thrusters
Slightly lower weight - 43 lb.
Workout:
Row 1000m
Run 800m
Then: Fran
21*15*9
Thrusters (53 lb)
Pull-ups (red band)
Time: 16:02
(forgot to stop my watch after I finished this part)
Skill:
every 0:15, do 2 squat clean thrusters
Slightly lower weight - 43 lb.
Thursday Aug 1, 2013 #
7 PM
Mountain Bike hills 1:13:38 [3] 15.8 mi (12.9 mph)
ahr:139
Fairview Hill - 6 repeats. I think this ride makes a big difference for me. Pushed it on the hill and pushed bigger gears than usual, shifting between "hard" and "harder" gears 1:00 and 0:30 - each hill about 5 minutes.
Best part is the reward of FLYING down the hill after the interval. Perfect 20 minutes out to the hill for warm up and 13 minutes back to the car for cool-down. Got Paula Abdul "The Way That You Love Me" stuck in my head for the cool down section. Brought in by liking a house on the hill.
Best part is the reward of FLYING down the hill after the interval. Perfect 20 minutes out to the hill for warm up and 13 minutes back to the car for cool-down. Got Paula Abdul "The Way That You Love Me" stuck in my head for the cool down section. Brought in by liking a house on the hill.