Training Log Archive: AnvilIn the 7 days ending Mar 6, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Mar 6, 2011 #
Running - Street warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: Icebugs
Got there super early as I'd left heaps of time just in case the road conditions were really bad after last night snow and to give myself lots of time to warm up.
Warm up was just doing laps of the carpark - noticing and having growing concern with every twitch of the achilles. Knee was good. Nicely warmed up by the time the race was meant to start. Then got cold again.
Cool down with hammer on the trails. He had a much better memory of the course than I did.
Warm up was just doing laps of the carpark - noticing and having growing concern with every twitch of the achilles. Knee was good. Nicely warmed up by the time the race was meant to start. Then got cold again.
Cool down with hammer on the trails. He had a much better memory of the course than I did.
10 AM
Orienteering 49:04 8.7 km (5:38 / km) +40m 5:31 / km
ahr:170 max:183 shoes: Icebugs
Final Thomass of the season.
Felt flat, weak and slow for the entire race. Haven't had the best sleep the last couple of nights - a late night of Mario Kart on the 3D TV is certainly not the best way to relax before a race.....
Sat behind the pack on Box 1 - which was lucky as I didn't notice A in the very top corner of the map. Slightly different route in Box 2 had me about 50 metres behind Nick at the map changeover.
When we got the new map, I wasn't sure what we had to do - box 3 or line course first? Could we do the box at any time on the line course? These questions may had been answered during the briefing, but I couldn't remember.
There were people running in every direction and every other Thomass I've done so far has finished with a common line course, so I decided you must have to do box 3 first.
Turns out it was the wrong choice, made the course about 1.5km longer and got me disqualified! It's kind of a fitting conclusion to my Thomass season, which has gone from disaster to disaster (result wise).
On the upside, the potential injuries I've been worried about (achilles and knee), were not noticeable at all. Not in the, 'I'm racing hard so not focussed on the pain' way, there were a few long trail sections were I consciously noticed (and was surprised by) the total lack of discomfort.
Will still be careful, but am happy with that.
Felt flat, weak and slow for the entire race. Haven't had the best sleep the last couple of nights - a late night of Mario Kart on the 3D TV is certainly not the best way to relax before a race.....
Sat behind the pack on Box 1 - which was lucky as I didn't notice A in the very top corner of the map. Slightly different route in Box 2 had me about 50 metres behind Nick at the map changeover.
When we got the new map, I wasn't sure what we had to do - box 3 or line course first? Could we do the box at any time on the line course? These questions may had been answered during the briefing, but I couldn't remember.
There were people running in every direction and every other Thomass I've done so far has finished with a common line course, so I decided you must have to do box 3 first.
Turns out it was the wrong choice, made the course about 1.5km longer and got me disqualified! It's kind of a fitting conclusion to my Thomass season, which has gone from disaster to disaster (result wise).
On the upside, the potential injuries I've been worried about (achilles and knee), were not noticeable at all. Not in the, 'I'm racing hard so not focussed on the pain' way, there were a few long trail sections were I consciously noticed (and was surprised by) the total lack of discomfort.
Will still be careful, but am happy with that.
2 PM
Running - Terrain 31:52 4.87 km (6:32 / km) +100m 5:56 / km
ahr:141 max:159 shoes: Inov8 X-Talon 190s
Got back to the Hottage and trix wanted to go for a shred in the fresh powpow and who am I to say no to that.
Needed a loosener anyway, legs were feeling dodge on the drive back.
A few people on the escarpment and the first we met weren't dog lovers (luckily I still had trix on lead at that point) so decided to stay off trail as much as possible. More fun anyway, running through the untouched soft snow. Ascent of K2 wasn't even mandatory, but did it for the simple pleasure of joy and fitness.
Trix was in fine form, a powerhouse of Deer domination wrapped in a Chestnut blur.
Needed a loosener anyway, legs were feeling dodge on the drive back.
A few people on the escarpment and the first we met weren't dog lovers (luckily I still had trix on lead at that point) so decided to stay off trail as much as possible. More fun anyway, running through the untouched soft snow. Ascent of K2 wasn't even mandatory, but did it for the simple pleasure of joy and fitness.
Trix was in fine form, a powerhouse of Deer domination wrapped in a Chestnut blur.
Saturday Mar 5, 2011 #
8 AM
Running - Trail 12:08 1.5 km (8:05 / km) +40m 7:08 / km
ahr:117 max:153 shoes: New Balance MT101s
smt fail.
Seems I banged my knee on one of the ice falls yesterday. Was weird as there was no pain yesterday, but woke up this morning and it was as still as a board.
Thought it might just go away once it warmed up, but it wasn't the case. Slightly improved once I got back to the Hottage, but not good enough for running on. Hopefully a temporary thing - very important race tomorrow.
Seems I banged my knee on one of the ice falls yesterday. Was weird as there was no pain yesterday, but woke up this morning and it was as still as a board.
Thought it might just go away once it warmed up, but it wasn't the case. Slightly improved once I got back to the Hottage, but not good enough for running on. Hopefully a temporary thing - very important race tomorrow.
Friday Mar 4, 2011 #
4 PM
Running - Trail 48:44 7.4 km (6:35 / km)
ahr:133 max:174 shoes: Inov8 X-Talon 190s
Terrifying run in the valley. Ice sheets all over the place, slid off the edge of the track and part way down the slope at one point.
K2 was the best part - solid ground or wet snow the whole way up and down. 2 hours of continual ascents/descents of K2 for smt tomorrow?
K2 was the best part - solid ground or wet snow the whole way up and down. 2 hours of continual ascents/descents of K2 for smt tomorrow?
Thursday Mar 3, 2011 #
Note
Achilles soreness came back with a vengeance tonight - sore for the entire run. I figured since it was fine the last 2 days I could stop doing the stretching and icing.
I guess not. Back to writing the alphabet with my toes.
I think the icebugs are exacerbating it as well, which is a problem since they're pretty much the only thing that can handle the current ground conditions. Bring on the +0 temps.
I guess not. Back to writing the alphabet with my toes.
I think the icebugs are exacerbating it as well, which is a problem since they're pretty much the only thing that can handle the current ground conditions. Bring on the +0 temps.
5 PM
Running - Trail 41:57 5.35 km (7:51 / km) +100m 7:10 / km
ahr:123 max:154 shoes: Icebugs
TNT warm up loops of the golf course + frankensteps at the end. With turbo and greta. A few sketchy spots of ice, but generally OK.
Running - Trail tempo 27:04 5.81 km (4:40 / km) +250m 3:50 / km
ahr:169 max:180 shoes: Icebugs
Winter Rally. Took a big chuck off my previous time, but I'd say improved conditions had more to do with that than anything. A few bits of snow around to slow you down and a few sections of ice that needed walking, so there's still time to come off - just not much more winter to do it in!
Felt pretty fatigued from the get go, I'd like to have another go during an easier week when my legs are a bit fresher.
Winter Rally is like a drug. It will make you face melt off and your children will weep over your exploded body. I guess that's why not many people show up on Thursdays.
Felt pretty fatigued from the get go, I'd like to have another go during an easier week when my legs are a bit fresher.
Winter Rally is like a drug. It will make you face melt off and your children will weep over your exploded body. I guess that's why not many people show up on Thursdays.
Wednesday Mar 2, 2011 #
5 PM
Orienteering 45:00 4.5 km (10:00 / km) +200m 8:11 / km
ahr:128 max:187 shoes: Icebugs
Hanging tapes at Rockcliffe Trails for more training sessions. My new favourite map, though a few patches of nasty veg taint the fun.
No problem with the nav, pretty slow going with the bullseye format but very testing.
No problem with the nav, pretty slow going with the bullseye format but very testing.
Running - Trail 28:00 [3] 4.4 km (6:22 / km) +100m 5:43 / km
ahr:133 max:160 shoes: Icebugs
To make it a bit more of a session, headed back towards Hamilton along the Bruce through Borers Falls to Hopkins Corner where hammer and AG! were waiting (thanks guys).
Nice bit of reminiscence from the Raid - the trail is tough now, generally an ice sheet for the most of it. The sun set glow over Hamilton looked really good tonight.
Nice bit of reminiscence from the Raid - the trail is tough now, generally an ice sheet for the most of it. The sun set glow over Hamilton looked really good tonight.
Tuesday Mar 1, 2011 #
5 PM
Running - Trail intervals 48:54 7.44 km (6:34 / km) +150m 5:58 / km
ahr:144 max:183 shoes: Inov8 X-Talon 190s
TNT with the usual group of Coaches (turbo, trav, griz, trix and greta), newbie Ant and a Swedish guy.
8 x Aberdeen - my fave. So long snow, don't let the door hit you on the arse on the way out. A brilliantly muddy mess.
Felt kinda bad for chirping on turbo for being a sandbagger earlier in the set when on the final set I let loose a gear I never realised I had. Felt good - will have to bust that move more often on Tuesdays.
Frankensteps after, joined by the non-chocolate members of the Wadd Squad.
8 x Aberdeen - my fave. So long snow, don't let the door hit you on the arse on the way out. A brilliantly muddy mess.
Felt kinda bad for chirping on turbo for being a sandbagger earlier in the set when on the final set I let loose a gear I never realised I had. Felt good - will have to bust that move more often on Tuesdays.
Frankensteps after, joined by the non-chocolate members of the Wadd Squad.
Running - Trail warm up/down 26:05 4.17 km (6:16 / km) +60m 5:50 / km
ahr:134 max:166 shoes: Inov8 X-Talon 190s
6 PM
Core & Strength 15:00 [1]
Monday Feb 28, 2011 #
4 PM
Running - Street 1:07:19 13.14 km (5:07 / km) +200m 4:46 / km
ahr:138 max:160 shoes: New Balance MT101s
Real round the bay.
One of those runs where everything was clicking and everything felt easy and strong, probably fuelled by a good nights sleep after 2 shockers.
Solid, soggy or muddy ground, twisty trails, thumping tunes, late afternoon sun over Cootes, all waterways flowing like crazy and a clear blue sky. MT101s sticking to the ground like magnets and no hint of achilles troubles.
I slog through the tough runs for days like this.
One of those runs where everything was clicking and everything felt easy and strong, probably fuelled by a good nights sleep after 2 shockers.
Solid, soggy or muddy ground, twisty trails, thumping tunes, late afternoon sun over Cootes, all waterways flowing like crazy and a clear blue sky. MT101s sticking to the ground like magnets and no hint of achilles troubles.
I slog through the tough runs for days like this.