Training Log Archive: Anvil

smt from the new & improved start location.
Had a terrible nights sleep and almost didn't think I'd show, but actually felt better than usual for a Saturday morning once I started moving.
Got to go into Mineral Springs which was a nice change, though next time I hope we go further. Running in snow is hard, but at least it doesn't hurt when you fall.

Not the real round the bay run.
Real round the bay had been planned, but once I got on the north shore, I couldn't be arsed with road running that was needed to get back to the south side, so just decided to spend 40 mins exploring the trails - which was a much better idea.
Homestead/something Doe trail was the best with a couple of sweet downhill sections.
Felt fairly epic making the crossing on Cootes, the sun came out on the way over and it was just me and my shadow through the white. Looking back I could see my tracks back to Princess Point - very cool. The way back was a bit dicier with a few concerning cracks, changed my direction fast enough to stay dry though!

C • You do know that if you fal... 6

Hard men of Hamilton TNT, just turbo and myself doing the three sisters, with Greta as cheerleader.
I had a feeling today was going to be tough as I overcooked it a little yesterday, but damn - that was tough tonight. Second sister was the worst, the last 40m or so seems to go on forever and the new snow didn't help at all.
Third was a bit of an anti-climax due to the ice, I lost it on the first one and started to slowly slide back downhill and just couldn't get any traction to stop it until turbo told me to increase my surface area on the ground... spot the noob.
Frankensteps after were quad burning agony.

Getting it done. Was right at the end of my rope - a few shoddy lunges here and there as muscle failure approached!

Re-ran the first loop of the GLOF long race.
As part of the new plan, this is going to be terrain run day. I have a lot of work to do - the snow on leaf combination was like running in sand, I was stuffed by the end.
The creek was really wide on the last ravine crossing, but I figured the ice would be OK (as wide creek usually equals shallow creek) but no. The ice breaks when I'm right in the middle and it turns out I'd decided to cross in a waist deep pond. Man that was cold. My calf hit a branch on the way down and it stung like a mofo.
Started to not feel my toes at this point, which I didn't like much, but luckily I was almost finished. I couldn't work out why it felt like my O-top was made out of cardboard, but it turns out the whole front had frozen. Also the laces of my icebugs.
Sat in the car for 15 minutes defrosting my toes, then spent the next hour trying to warm up in the ARK building. Really, really glad I'd taken a full change of clothes with me!

C • next time 4

General putting out controlness and 2 x warm up loops of the ARK Attack time trial/snow run.

TNT. After 4 weeks off, we're back on the tough stuff.

And it felt like it had been 4 weeks since the last one. Not feeling amazing at all. Although it may just be my body adapting to using something other than donuts as an energy source....

5 x 17th fairway loops with Spruce extension. Consistently 5:25-5:31 for all of them, though it felt I was getting slower - but really, everyone else was shortcutting or sandbagging the earlier reps. Frankensteps afterwards.

Good group numbers again, turbo, Greta, Sudden, griz, Adrienne and now with added trav and t-rix.

C • tonight 6

Led by Coach turbo. There was a SuperBlizzard with big fat flakes as we were warming up which left a nice new layer of soft snow. It's not fun doing planks and leg raises in soft snow.

After 32 days of running, it's time for a rest day! Bout midway through December, I decided to see if I could go for a whole month. Admittedly, most of the runs were hibernation style, but I was surprised how effortless it became towards the end. Will be doing weekly rest days in 2011 from here on in though - once the higher intensity stuff ramps up, it'll be needed.

Speaking of 2011 - it's goal time.
As I previously mentioned, I made last years goals too easy - so this year is about hard (possibly too hard) to achieve.

Canadian Champs: Place in two races (probably long and sprint), top 5 in the other one. This might change depending on who shows up, but if it's a full strength field, I'm gonna need to work for it.
Euro Races: Strong, competent races - no mistakes > 30 secs. May add a % behind limit, but will decide closer to the races.

Compete in some local trail races, eg Sulphur Springs 25k. Not knowing the field or the courses makes it tough to make a time/place goal - so I'll aim for running them intelligently. Bonking or significant pace decrease = fail.

Training: All TNT's and smts when possible. Include at least one terrain run and one tech training/week when no O races.

Diet:
I find there is a direction relationship between kms run vs crap food eaten, so I'm gonna do something about it for once. I'm cutting simple sugars (except for pre/post/during exercise) and and fatty proteins (so long bacon, you will be sorely missed). Rules will be broken in one meal/week. That's it. No number chasing, no scales.
All failures will be paid for in the form of K2 reps during smt.
The main motivation behind this is not so much fat loss (though it'll be nice to shift a stubborn layer of midsection lard), but general health. I got sick twice last year immediately before a weekend of races (Snowy Treble after Easter and the NAOC's) and had subsequently poor results and it also happened in 2009 and 2008. Hopefully not in 2011.
NB. I just finished reading this which had kind of motivated the above. It's quite interesting - I like it's big picture focus.

C • Velociraptor survival time 6

Event: 2nd Annual Epic Waterfall of Hamilton (WOH!) Run
 

Epic Waterfall Run, with a crew so epic the word epic is barely epic enough.
Good trails, good banter, some new awesome falls bagged, reels of digital film in the form of head cams, some elegant and graceful creek crossings, some less graceful and elegant creek crossings and then followed up by waffles, bagels, soup, coffee and other miscellaneous goodies.
Many thanks to our gracious hosts and all the cool people who turned up - it's gonna be a good year!



C'Mon, stop talking already!



Oh, but you'll have to carry me up the stairs... and when I see a ladybug.



Terrain'in it



Trailin' it



Turbo searches for a crossing point.
You didn't tell me I was gonna get my feet wet dude!



I'm tired now, carry me!

A few more here:
http://www.flickr.com/photos/38643692@N00/sets/721...

Super turboCore, first outside on the driveway then upstairs in the fitness room.