Training Log Archive: ebuckleyIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
7 AM
Terrain (Trail) 2:50:00 [3]
shoes: Sabino TR
2x20:00T 80:00R or at least that was the plan - I was actually a little long on each segment. I'll admit I was intimidated by this workout because I've never done a legit full-length tempo run during the third hour of a workout. Decided to do it on trail at Tyson because the Chubb gets me in the mindset to work.
Warmup out to the tracks, back on the Chubb in 25:00 (just a touch slow up the first hill - I think I was having trouble committing to the pace knowing how much workout remained). Then ran the Flint Quarry/Chubb loop and back out to the tracks . Back in 24:28 for the second tempo piece and finished with a short warmdown. I think true tempo speed would be around 24 flat, but it was pretty hot today so I'm happy with what I turned in.
A bit more than I'd usually do in a brand new pair of shoes. They felt so good when I tried them on at Alpine Shop yesterday that I figured I'd give 'em a go. Three hours in severe heat (socks were soaked by the end of the first tempo) on the toughest trail in the county - no blood, no blisters. These are definitely keepers.
Warmup out to the tracks, back on the Chubb in 25:00 (just a touch slow up the first hill - I think I was having trouble committing to the pace knowing how much workout remained). Then ran the Flint Quarry/Chubb loop and back out to the tracks . Back in 24:28 for the second tempo piece and finished with a short warmdown. I think true tempo speed would be around 24 flat, but it was pretty hot today so I'm happy with what I turned in.
A bit more than I'd usually do in a brand new pair of shoes. They felt so good when I tried them on at Alpine Shop yesterday that I figured I'd give 'em a go. Three hours in severe heat (socks were soaked by the end of the first tempo) on the toughest trail in the county - no blood, no blisters. These are definitely keepers.
Friday Jul 30, 2010 #
6 PM
Running (Road) 1:27:00 [2]
shoes: DS Trainers
Heart of Stone loop.
Thursday Jul 29, 2010 #
9 PM
Running (Road) 27:00 [2]
weight:163lbs (rest day) shoes: 2140 White
Very easy jog round the hood.
Wednesday Jul 28, 2010 #
4 AM
Running (Track) 1:00:00 [4]
shoes: Grid A2
10x300@63 100R. A bit lame for an interval workout, but one must accept the limits imposed by heat, racing, and age. At any rate, it constituted mid-week quality and I should be fully recovered for the tough workout this weekend.
Cycling (Road) 45:00 [2]
shoes: Bike:Redline Mono
Then in to work.
4 PM
Cycling (Road) 2:18:00 [2]
shoes: Bike:Kona Hardtail
Over to Castlewood and back, but not from work because some jackass stole my bike so I had to drive home. Objectively, I should be happy that I chose to ride in on the Redline as that's the cheapest bike I (used to) own. However, it was also my favorite bike and I'll miss it a lot.
FatTire (Trail) 1:18:00 [2]
shoes: Bike:Kona Hardtail
Trails at Castlewood. Everything is in surprisingly good shape, even along the river (which is about a foot below flood stage right now). Saw Jeff, Carrie, and David as well as some Big Shark teammates.
Tuesday Jul 27, 2010 #
5 AM
Terrain (Grass) 23:00 [2]
Barefoot on the powerline.
4 PM
Running (Road) 2:10:00 [2]
shoes: DS Trainers
Tomorrow is predicted to be even hotter, so I did the midweek run home from work today. Waited for the rain to arrive hoping that would cool things down a bit. It did, but it stopped after just 20 minutes and the subsequent half hour was stifling. After that it did cool down a bit.
The real problem was that it's been less than 60 hours since the duathlon so adding any quality work was out of the question. Hopefully I can get up early enough to get to the track tomorrow morning.
The real problem was that it's been less than 60 hours since the duathlon so adding any quality work was out of the question. Hopefully I can get up early enough to get to the track tomorrow morning.
Monday Jul 26, 2010 #
5 AM
Cycling (Road) 45:00 [2]
(rest day) shoes: Bike:Redline Mono
Easy spin in to work.
4 PM
Cycling (Road) 54:00 [2]
shoes: Bike:Redline Mono
... and back home.
Sunday Jul 25, 2010 #
Note
MO State Games Duathalon.
7 AM
Running (Gravel) 15:00 [2]
shoes: Reebok spikes
Warmup, mostly checking to make sure the spikes (which are very worn and need replacing) had enough grip on the Katy after all the rain last night.
Cycling race (Road) 1:00:36 [5] 24.5 mi (2:28 / mi)
shoes: Bike: Felt TT
MO State Duathlon.
Without a doubt the best TT I've ridden since Nationals in 1991. Good rhythm, on top of the gear, and surprisingly fast. Surprising, because I've done absolutely no big gear work this year. I guess the conventional wisdom that mountain biking helps your TT has some merit.
While the course was fairly hilly by TT standards, it did have a 10-mile section on the flood plain that was just hammering. This was the first time I had an extended section of flat road with the 808 wheels. Damn. Mighty quick when you're used to cruising around on the 29'er. Steady 43KmH, which is about as fast as I go these days. Glad there was no wind, because I was definitely out of practice in the tuck and those wheels would have gotten pushed around quite a bit.
Anyway, the only problem was that with all this going right, I was so far out front that one of the corner marshall wasn't really on the ball and I blew right through a turn. I figured it out a mile and a half later when I got to a T intersection and nobody was there. Six minutes lost. Bummer, but since the primary goal for today was to get a good race quality workout, I wasn't really that upset about it and rode the remainder of the course just as well. Finished the bike in 8th, 3 minutes behind the leader.
I'm not big on moral victories, but subtracting off the six minutes (which is conservative, it may have been more), gives a PR for this course.
Without a doubt the best TT I've ridden since Nationals in 1991. Good rhythm, on top of the gear, and surprisingly fast. Surprising, because I've done absolutely no big gear work this year. I guess the conventional wisdom that mountain biking helps your TT has some merit.
While the course was fairly hilly by TT standards, it did have a 10-mile section on the flood plain that was just hammering. This was the first time I had an extended section of flat road with the 808 wheels. Damn. Mighty quick when you're used to cruising around on the 29'er. Steady 43KmH, which is about as fast as I go these days. Glad there was no wind, because I was definitely out of practice in the tuck and those wheels would have gotten pushed around quite a bit.
Anyway, the only problem was that with all this going right, I was so far out front that one of the corner marshall wasn't really on the ball and I blew right through a turn. I figured it out a mile and a half later when I got to a T intersection and nobody was there. Six minutes lost. Bummer, but since the primary goal for today was to get a good race quality workout, I wasn't really that upset about it and rode the remainder of the course just as well. Finished the bike in 8th, 3 minutes behind the leader.
I'm not big on moral victories, but subtracting off the six minutes (which is conservative, it may have been more), gives a PR for this course.
Other race (Transition) 37 [1]
Reasonably quick transition given the layout of the TA. The bikes were racked under a shelter and they had the racks pretty close together to get them all to fit. I found it faster to shoulder the bike rather than run alongside it. Actual shoe change was about 15 seconds.
Running (Gravel) 17:22 [5]
shoes: Reebok spikes
Run portion was also good, though not as good as the bike. Took back another minute on the leader and passed 4 to finsish 4th overall, 2 minutes back. Bit of a bummer to miss out on an overall win (those are getting increasingly rare in my advancing years), but still a fine day.
They went the opposite direcion on the Katy this year for the run because one of the bridges was being repaired. No idea what the actual distance was except to note that it was obviously less than the advertised 5K.
They went the opposite direcion on the Katy this year for the run because one of the bridges was being repaired. No idea what the actual distance was except to note that it was obviously less than the advertised 5K.
10 AM
Running (Gravel) 1:18:00 [2]
shoes: Reebok spikes
Well, if you can't win, you might as well get some training. So, I put in another 10 miles on the Katy.
Saturday Jul 24, 2010 #
8 AM
Cycling (Road) 1:39:00 [2]
shoes: Bike:Redline Mono
Easy spin with a few pickups thrown in near the end. Not at all sure I'm well enough rested for tomorrow (MO Duathlon) and I certainly don't have enough VO2Max work in, but I suppose I really should go if for no other reason than to get in a really hard workout.
Friday Jul 23, 2010 #
5 AM
Running (Road) 1:02:00 [2]
shoes: 2140 White
Easy jog round the hood. Still hot, but at least this early in the morning I was able to hit something approaching my usual training pace.
6 PM
Cycling (Road) 2:04:00 [2]
shoes: Bike:Redline Mono
Drove into work because I had to go to 2 different sites. Got home to find that the EPA didn't want me to drive or exercise outside on account of the heat and air quality. Well, shoot, what am I supposed to do? Simply not go to the Wine Chateau happy hour? Opted for the exercise.
Thursday Jul 22, 2010 #
5 AM
Cycling (Road) 50:00 [2]
weight:164lbs shoes: Bike:Redline Mono
In to work.
3 PM
Cycling (Road) 1:58:00 [2]
shoes: Bike:Redline Mono
Back home with a little wandering around West County.
Wednesday Jul 21, 2010 #
3 PM
Running (Road) 2:02:00 [2]
shoes: DS Trainers
Drove in with the intention of a quality run home. While wandering around at lunchtime, I started to think that may not be the happening plan. By the time I got off work it was hot enough that I decided just getting home would be about all I could do. Clouds rolled in halfway home and that did help but the damage was already done. Throwing in 20 minutes of tempo was one HTFU too far. Tacked on a little distance at the end to at least qualify it as a long run.
Tuesday Jul 20, 2010 #
5 AM
Cycling (Road) 52:00 [2]
shoes: Bike:Redline Mono
In to work in conditions that were quite pleasant if one was to ignore the really scary light show to the north. I don't know what it is about dawn lighting, but thunderstorms always seem much more impressive just before the sun comes up. I figured that one would stay north, but I was worried about was a big red blob on the radar coming up from Fenton. By the time I got to work it was light enough that I could see it, but it petered out and wouldn't have soaked me even if I had been dawdling. The front that came through mid-morning, now that was another matter. Glad I wasn't out in that.
3 PM
Cycling (Road) 3:48:00 [2]
shoes: Bike:Redline Mono
Easy miles after work. West County and St. Charles. Roads had dried and it wasn't too hot. Nice.
Monday Jul 19, 2010 #
Note
(rest day)
Today was drive in and swap all you clothes day and I needed a break anyway so I just took the day completely off. Did walk over to Whole Foods at lunch (about a mile round trip - not much, but it helped to stretch the legs a bit). Ran into Bill there, who was also taking advantage of their Monday pizza special.
Sunday Jul 18, 2010 #
1 PM
Terrain (Trail) 2:03:00 [3]
shoes: Salomon XA
Increasing pace run on the Chubb. Heavy storms in the morning didn't really cool things down much, but it was tolerable. Easy out from the Tyson trailhead to the tracks and a bit firmer coming back. Then a hot lap of the Chubb/Flint Quarry Loop in 36:02 (roughly marathon effort) followed by a couple easy miles to cool down.
Saturday Jul 17, 2010 #
5 AM
Terrain (Trail) 3:12:00 [2]
shoes: Salomon XA
Joined some of the SLUGs who were going for an early morning run on the Greenrock trail. The GORC reroutes are wonderful improvements over the old eroded sections in Greensfelder, but they lengthen the trail to 14.5 miles each way. As I wasn't really wanting to run an ultra today, I looped on the new gravel road, ran Dogwood, and then headed back to Fox Creek on the Greenrock.
Friday Jul 16, 2010 #
5 AM
Cycling (Road) 1:00:00 [2]
(rest day) shoes: Bike:Kona Hardtail
Wasn't planning another rest day (though I wasn't planning to go hard, either). However, when I woke, both calves immediately cramped. Pity, as the morning was much nicer than the dire predictions. But one ignores such warnings at one's own peril, so I settled for an easy spin into work instead of running.
C • dire 1
Thursday Jul 15, 2010 #
5 AM
Cycling (Road) 45:00 [2]
weight:164lbs (rest day) shoes: Bike:Kona Hardtail
In to work. Easy pace, but even then I was soaked because it was so humid.
3 PM
Cycling (Road) 51:00 [2]
shoes: Bike:Kona Hardtail
Back from work with a couple errand stops along the way. So hot that the wind made it hotter rather than cooler. Like breathing out of a dryer hose while a load of towels tumbled on high. The run in tomorrow morning is going to suck.
Wednesday Jul 14, 2010 #
5 AM
Cycling (Road) 43:00 [2]
shoes: Bike:Kona Hardtail
Took the SUV into work again anticipating some singletrack later today.
3 PM
Cycling (Road) 2:11:00 [2]
shoes: Bike:Kona Hardtail
Work to Castlewood at a very easy pace on account of the heat. Good thing I did the tempo yesterday; there's no way I could have run hard in this. Then, home after riding trails at a better clip as it was starting to cool.
FatTire (Trail) 1:33:00 [2]
shoes: Bike:Kona Hardtail
All the trails east of the steps. Decided to go easy and focus on lines, but I had a hard time staying focused on anything, so I bumped the pace up to normal training level and everything worked better. Heat wasn't quite so bad in the woods. A fair bit of goop on the lower trails, but most of it was avoidable. River is below flood stage, but just barely. There's no beach at all.
Tuesday Jul 13, 2010 #
3 PM
Running (Mix) 2:04:00 [3]
ahr:160 max:170 shoes: DS Trainers
20:00Easy, 2x15:00Tempo 3:00R, 45:00E, 10:00Tempo and then an easy jog the rest of the way home from work. Took Clayton, which has intermittent sidewalk, so a fair bit was run on grass, but not enough to call it a terrain run.
Daniel's really seems to like these split tempo workouts. I hope they work because I don't know if I'll be able to motivate myself to keep trying if I fail to break 3 hours this fall. Heat may be a big part of the issue, but that's a fact of life around here in the summer.
Daniel's really seems to like these split tempo workouts. I hope they work because I don't know if I'll be able to motivate myself to keep trying if I fail to break 3 hours this fall. Heat may be a big part of the issue, but that's a fact of life around here in the summer.
Monday Jul 12, 2010 #
5 PM
Running (Road) 39:00 [2]
(rest day) shoes: DS Trainers
Easy jog round the hood in rather oppressive conditions.
Sunday Jul 11, 2010 #
6 AM
Running (Road) 2:12:00 [2]
shoes: 2140 White
Town & Country loop at a fairly relaxed pace. Legs felt OK after the first half hour, the rest of me wasn't really into it. Fortunately, there aren't any good shortcuts on this loop, so I only had to keep my resolve for the first hour, then I was stuck with finishing it.
Saturday Jul 10, 2010 #
7 AM
Cycling (Road) 2:02:00 [2]
shoes: Bike:Redline Mono
Circuitous route over to Forest Park and then a lap of the bike path.
Terrain (Mix) 1:06:00 [3]
shoes: Reebok spikes
Jogged about 15 minutes on the gravel path with Bill, then 2x10:00@Tempo on grass, 5:00R. Then another few miles on grass.
Orienteering (Park) 29:29 [3] *** 4.5 km (6:33 / km) +160m 5:34 / km
15c shoes: Reebok spikes
Immediately followed by the SLOC Forest Park meet. Felt fine, but wasn't as sharp as I should have been. Bill got me by a minute, which he claims is the first time he's beat me. Hard to believe that's true, but congrats all the same.
Cycling (Road) 1:00:00 [2]
shoes: Bike:Redline Mono
Then back home. Not exactly the workout Daniels called for (warmup, 2x10:00T 5:00R, 1Hr E, 20:00T, warmdown), but pretty close. Certainly feel like I captured the spirit of it (which, I believe, is tempo on tired legs).
Friday Jul 9, 2010 #
6 AM
Cycling (Road) 42:00 [2]
(rest day) shoes: Bike:Redline Mono
Easy spin into work (where I had left my car yesterday). Turns out this really isn't much closer than Lindell. It might be considerably faster on a road bike (or at least a bike with gears) since most of the distance is on roads where you could go reasonably fast.
Still, a pleasant ride, albiet a bit wet today.
Still, a pleasant ride, albiet a bit wet today.
Thursday Jul 8, 2010 #
5 AM
Running (Track) 59:00 [3]
ahr:153 max:169 weight:166lbs shoes: DS Trainers
4x1500@5:55 100R. Tempo repeats at dawn.
Daniels called for a 5-minute breather and then another set of these, but it was just too hot and humid for that. Still, 24 minutes at tempo pace is a good workout.
Daniels called for a 5-minute breather and then another set of these, but it was just too hot and humid for that. Still, 24 minutes at tempo pace is a good workout.
4 PM
Running (Road) 1:33:00 [2]
shoes: 2140 White
Moving day at work - I'm now at my "desk" in the Meridian building. It's really just a table. I managed to find a place to stash clothes, but this is such a short drive for me, I'm not sure bike/run commuting will be worth the trouble. I decided to test the route home on foot. Oddly, it's not much shorter than my old location which is much further east. There's simply no direct route (except for the interstate - which is why the car commute is so easy). On a cooler day I could probably run it in about 80 minutes, but today I took it very slow.
Wednesday Jul 7, 2010 #
5 AM
Cycling (Road) 1:00:00 [2]
shoes: Bike:Redline Mono
In to work via a slightly longer route as my start time had me riding directly into the sun on Olive, which didn't seem particularly safe (even at 6AM, it's a fairly busy road).
4 PM
Cycling (Road) 2:34:00 [2]
shoes: Bike:Redline Mono
Forest Park and Clayton out to the Wine Chateau for the David Arthur Meritaggio Tour. Some very fine wines indeed and both Arthur and his winemaker (Nile Zacherle) are pretty cool dudes. In fact, Zacherle, observing my outfit, made a point of inviting me to go for a ride with him should I find myself in Napa one of these days. I might well take him up on that.
Tuesday Jul 6, 2010 #
6 AM
Note
(rest day)
Got up and even got dressed to ride in before I realized that simply walking up the stairs had my legs groaning and pulse racing. Time for a day completely off.
Monday Jul 5, 2010 #
6 AM
Terrain (Trail) 42:00 [2]
shoes: Trail Attack 6
Took Yaya camping at St. Francois. Woke early and got in a short loop in the southern part of the park. Went down in one particularly rocky area and mashed my knee pretty good. It's quite swollen, but seems to be functioning.
8 AM
Note
In addition to last night's night hike (always the high point of our camping trips), we went for a longer hike this morning. Took the map and cut through the woods in several places. Woods are amazingly open - I really should be using this place for summer training.
2 PM
FatTire (Trail) 1:51:00 [2]
shoes: Bike:Kona Hardtail
Over to CC Lake via the powerline and a lap of the singletrack. Took a while for the legs to come online, but felt OK once they did.
Sunday Jul 4, 2010 #
8 AM
FatTire (Trail) 3:15:00 [2]
shoes: Bike:Kona Hardtail
Having blown off my chance to practice rock at Tyson yesterday, I went to Lost Valley today. Easy pace focusing on smooth lines. No dabs - even in the switchbacks, so I took the Katy up to Klondike for a bit more challenge. Was able to get over all the obstacles there as well, but did have more trouble with the switchbacks.
Emboldened by that success, I picked up the pace back to Lost Valley so I could get in a quick out-and-back on the east singletrack at a more serious pace. Fun ride, and the last bit was certainly the fastest I've ever ridden on rock, so progress is being made.
Emboldened by that success, I picked up the pace back to Lost Valley so I could get in a quick out-and-back on the east singletrack at a more serious pace. Fun ride, and the last bit was certainly the fastest I've ever ridden on rock, so progress is being made.
Saturday Jul 3, 2010 #
8 AM
Terrain (Trail) 3:00:00 [3]
shoes: Trail Attack 6
Hills at Tyson. 4xTracks to picnic table @8:35. About the same time jogging back down which is too much recovery for cruise intervals, so I did striders every two minutes or so for a total of 9.
Longish warmup, partly because I wanted to check out how badly the bottom trail was flooded (low water route is impassible, but everything else is fine) and partly to put off what was coming next. Actually felt pretty good once I started the repeats. By the time I got back it was almost 2 hours, so I figured I'd run some more and get my long run done. The more I ran, the more I wanted to, so I just kept going. Really started feeling great. Could have gone muich further, but didn't want to toast myself for the rest of the weekend. If nothing else, this week has proved that my running base is adequate. I was afraid too much of my time had been on the bike.
Longish warmup, partly because I wanted to check out how badly the bottom trail was flooded (low water route is impassible, but everything else is fine) and partly to put off what was coming next. Actually felt pretty good once I started the repeats. By the time I got back it was almost 2 hours, so I figured I'd run some more and get my long run done. The more I ran, the more I wanted to, so I just kept going. Really started feeling great. Could have gone muich further, but didn't want to toast myself for the rest of the weekend. If nothing else, this week has proved that my running base is adequate. I was afraid too much of my time had been on the bike.
Friday Jul 2, 2010 #
5 AM
Cycling (Road) 54:00 [2]
shoes: Bike:Redline Mono
In to work.
3 PM
Cycling (Road) 2:37:00 [2]
shoes: Bike:Redline Mono
Back home via Clayton, stopping at the Wine Chateau happy hour which was featuring some nice Spanish wines this week.
Thursday Jul 1, 2010 #
6 AM
Cycling (Road) 54:00 [2]
weight:167lbs (rest day) shoes: Bike:Redline Mono
A little disappointing to have such amazing conditions on a day I'm taking off. At least the spin into work was nice (car was still there from yesterday, so I drove home). No question, I needed the recovery. It didn't feel particularly tough when I was doing it, but by bedtime last night it was clear that yesterday's run ran the reserves dry. A pleasant walk through the restaurant area of the Central West End at lunch helped keep things loose.
Back home, saw Toy Story 3 with Yaya & Kate. If you're one of those guys that doesn't like to cry in public, you might want to sit this one out. Best of the three, and that's saying a lot.
Back home, saw Toy Story 3 with Yaya & Kate. If you're one of those guys that doesn't like to cry in public, you might want to sit this one out. Best of the three, and that's saying a lot.