Training Log Archive: BP

Attempting to stay warm before start plus some stretching and hip drills.

Another slug fest and B grade effort. Very conservative at start, bobbling 2 and 3. Long leg to 5 was ok for first part then lost concentration and ended up on smaller trail than one intended. Fortunately relocated off the large pond but dithered on the way into the control staying too high. About 6 mins on that one. Poor execution to 6 getting caught in the grasp of multiflora barbs. About 8 mins dropped on first loop. Final loop of 2.6 km went better, although struggled along steep hillside to 10: should've seen the small trail route to the S. Mind you crossed said trail on the way to 11 without seeing it. Otherwise small bobbles only. Opted for mostly road options for the next few home, so speed increased somewhat. Tough day, although grateful for no rain and mid 40F at finish with sunshine.
Winner on green around 75- with 8-9 mins dropped that was the delta back to me. Saw Glen coming into finish as I was going out on the last loop and he looked to be going strong. SL 7.4 km.
SA appears to underestimate my time lost mainly coz I was going slow on the first part then last 3 km picking up speed-last loop was better!

OCIN_FP2014_Mounds_Saturday_Long_8 Green - Splits

Event: OCIN Flying Pig XVIII / US Interscholastic Champs
 

Made it- 9" new snow- surprisingly! Although it should be noted that MSP really gets their - - - - together: runways cleared by 7 am, a little dicing and we are on our way. The snowy landscape morphing into a wet, brown river waterlogged one. Uh oh!?
Enjoyed the Cedarcreek scenic route bypassing the road closure, with some quintessential Midwest rural roads: only 80 mins from CVG to Bear creek though.

WU routine, jogging a bit, stretching and hip drills a bit.

It ain't the Pig if there's no mud, no slippery slopes to crawl up etc. this one had swimming with a somewhat cold river crossing 3 times. Spike crosses were the weapon of choice, but just had to walk the steep hills.
Took it real steady from the start, lethargic from early am departure, and a look at the course profile concerned me for a middle and first event of 3. No real mistakes, a few bobbles here and there accounting for a minute. Compass work was generally pretty good as was control flow.
Interesting, well designed course with middlish feel (did not get bored!) but overlong by 1.5k and a bit of a slog. SL = 4.4km
OCIN always puts on a slick show and this was no different. Great to catch up with the usual cast of characters!

Dinner on my own, sampling Wurst and Dunkelweisse in the local Steinkeller.

OCIN_FP2014_Bear_Creek_Friday_Middle_8 - Green - Splits

Is snw coming to the TC or not? Will I escape to sunny Indiana?
Step 1 hunkering down at MSP tonite
Step 2 plane on schedule
We shall see!

Sunny but cold

Gradual warm up with 6x 30sec strides

Somewhat lighter session and easy on the legs:

Walking Lunges 3x
Clams 3x4 posx30sec
Deadbug 3x20

DB Chest Press 3x10 (50#)
DB Row 3x10 each (35#)
Plate Twist 3x30(18#)

180s 4x4 3x
Delts front and side 3x10 (5#)
Plank Outs 3x20

Internal Rotation green band 3x10 each
U Drill 3x10
Superman 3x2min

Legs with roller

Cold walk - no gloves and 30F chill.

PFW
Not enough miles in the running legs not to do some form of taper to survive the FP weekend (mudfest?). So plan as follows:
T Spin
W easy run with some strides thrown in plus easy stength with core etc
Th rest
Another month down

C • mudfest at The Pig. 2

Easy high cadence spin.

Hip drills and legs with roller

Warm and almost muggy feel to the air.

1 mile before and after intervals and bits between.

Speed work on the tread. Plan was 8x200m at 5 min/mile pace and 1% grade, with 200 recovery. Went fine.

Hip drills and legs with roller

Breezy 40F

High cadence wu

Super sets - legs held up well

Back Squat 3x10 (45#)
SL Squat Jumps 3x10
Plyo Board 3x1 min

Walking Lunges 3x (30#)
Split Squat Jumps 3x20
Ab Dolly 3x20

Banded Chin Up 3x10
Barbell Push Press 3x10 (25#)
Kayak 3x30 (25#)

Inverted Row 3x10
Sandbag (15#) Push Up 3x10
Bird Dog 3x20

Hip drills and legs with roller