Training Log Archive: 'BentIn the 31 days ending Mar 31, 2014:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||||
Sunday Mar 30, 2014 #
Running 1:15:00 [2] 10.0 km (7:30 / km)
shoes: Salomon Snowcross
Nice trail run with Bash. Some ice, some post-holing, but mostly pretty decent, and sunny and calm.
Fairly easy pace according to Bash's GPS, but her pace was plenty for my still-tired body.
I had the time to put in an epic weekend of training, but not feeling up to it at all for some reason. I'm no Carbon's Offset!
Easy week coming up.
Fairly easy pace according to Bash's GPS, but her pace was plenty for my still-tired body.
I had the time to put in an epic weekend of training, but not feeling up to it at all for some reason. I'm no Carbon's Offset!
Easy week coming up.
Saturday Mar 29, 2014 #
Note
(rest day)
Really need it.
Friday Mar 28, 2014 #
Running 3:20:00 22.9 km (8:44 / km) +785m 7:27 / km
shoes: Salomon Snowcross
Hockley loop.
Bash headed out early, and I started with MsGally. We ran the flatter first loop, (while Bash did the *real* Hockley trail) then the NW main trail, which was a bit easier than last week. We did the road section (mucky) then found the NE section tricky as the ridges atop the b*tches were very icy. I had spikes and poles which were barely adequate, and MsGally had poles but no spikes, so even worse. On the long downhill road run we saw Bash ahead, and caught her just as MsGally had to head for home.
I ran with Bash for the South part. Mostly good, but even more icy ridges, and tricky post holing on the golf course and farm fields.
This loop was tougher than last week, or perhaps I'm overdue for a rest day. (Only had 2 rest days all month)
Lower left medial heel was a bit sore after.
Bash headed out early, and I started with MsGally. We ran the flatter first loop, (while Bash did the *real* Hockley trail) then the NW main trail, which was a bit easier than last week. We did the road section (mucky) then found the NE section tricky as the ridges atop the b*tches were very icy. I had spikes and poles which were barely adequate, and MsGally had poles but no spikes, so even worse. On the long downhill road run we saw Bash ahead, and caught her just as MsGally had to head for home.
I ran with Bash for the South part. Mostly good, but even more icy ridges, and tricky post holing on the golf course and farm fields.
This loop was tougher than last week, or perhaps I'm overdue for a rest day. (Only had 2 rest days all month)
Lower left medial heel was a bit sore after.
Thursday Mar 27, 2014 #
Running 58:00 [2]
shoes: Salomon Snowcross
Bulletdog's turn to commute.
Strength (Core) 20:00 [2]
Caron's core class. 30 of everything- actually fairly easy this time.
Yoga 50:00 [1]
Bulletdog got to come to class.
Wednesday Mar 26, 2014 #
Strength 1:00:00 [2]
Foothab, kneehab, agility ladder and some stride stuff, workout #1 first 2/3 (Foot and running stuff taking too much time)
Running 42:00 [3]
shoes: Salomon Snowcross
Run to work with Bazingadog, via some extra hills and singletrack. Found Bash's tracks, which the beast was keen to follow.
Running 28:00 [3]
shoes: Salomon Snowcross
Nice quick night run home. Lumpy trail is getting hard on the ankles.
Tuesday Mar 25, 2014 #
Running 1:00:00 [2]
shoes: Salomon Snowcross
Pretty brisk jog in with Bulletdog. I had to find her boots and coat once again, as it was below her -15C threshold, but she kept up well.
Only -2 on the way home.
Only -2 on the way home.
Monday Mar 24, 2014 #
Snowshoeing 1:10:00 [3]
Out with a rather subdued Bazingadog and back via the long route + picked up a half-load of wood. Snowcross would have been fine for all but the km near our house.
Sunday Mar 23, 2014 #
Strength 15:00 [3]
Hauled a load of wood up the hill, then split & stacked.
XC Skiing 1:22:00 [3] 17.5 km (12.8 kph)
Spectacular day for March, so Bash and I headed up for one last Highlands Fling in bright sunshine and -9. Trails were great but hard to wax for the sunny bits, so some herringbone running up the hills.
Legs a little tired from yesterday's outing, but good when warmed up.
Afterwards they felt the best they have all week- I guess I skied the running kinks out.
Legs a little tired from yesterday's outing, but good when warmed up.
Afterwards they felt the best they have all week- I guess I skied the running kinks out.
XC ski-Skate 18:00 [3] 4.0 km (13.3 kph)
Got back a bit early, so I got out the skate skis for the first time this year. Conditions were soft and a bit slow, as am I on skate skis.
Saturday Mar 22, 2014 #
8 AM
Running long 3:10:07 [3] 20.3 km (9:22 / km) +834m 7:46 / km
shoes: Salomon Snowcross
Hockley with BGY, Shedman, MsGally and Virginia.
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-...
Harder going this time with 10-15cm of new snow. BGY and I had spikes and poles, but Shedman only had Snowcross and 3/4 tights, and the ladies were going pole-less and spike-less.
Great to be out with a bunch of friends in perfect winter conditions yet again.
At the North end of the West side, we were post-holing, and it was tough for those without poles, spikes or covered legs so we turned around and did all the side trails back, following Shedman's bloody trail markings. I felt good the whole time, really good on the last side loop and didn't mind breaking trail most of the time. MsGally and V were really tough to run without the poles, as was Clyde the wonderdog.
BGY and I did an extra bit at the end, including an off-trail bash to the top of the hill on the East side.
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-...
Harder going this time with 10-15cm of new snow. BGY and I had spikes and poles, but Shedman only had Snowcross and 3/4 tights, and the ladies were going pole-less and spike-less.
Great to be out with a bunch of friends in perfect winter conditions yet again.
At the North end of the West side, we were post-holing, and it was tough for those without poles, spikes or covered legs so we turned around and did all the side trails back, following Shedman's bloody trail markings. I felt good the whole time, really good on the last side loop and didn't mind breaking trail most of the time. MsGally and V were really tough to run without the poles, as was Clyde the wonderdog.
BGY and I did an extra bit at the end, including an off-trail bash to the top of the hill on the East side.
Friday Mar 21, 2014 #
Running 1:10:00 [3]
Out on Quest for Crust with the big guy. Open spots are runnable, shady North faces are deep post-holing. Trails are packed hard. A couple of speed intervals when we spotted deer.
http://youtu.be/-srzT2olJ2Q?t=31s
http://youtu.be/-srzT2olJ2Q?t=31s
Strength (Lumberjack) 1:00:00 [2]
Bulletdog and I spent a pleasant couple of hours in the sun hauling 2 huge sled loads of logs, and dragging a half-load over the hill to the shed to split and stack. Some serious sledge hammer work required there.
Wednesday Mar 19, 2014 #
Strength 1:00:00 [2]
Foothab, kneehab, workout 3, agility ladder and some other striding/ plyo stuff.
Fast agility drove Bazingadog insane.
Fast agility drove Bazingadog insane.
Running 35:00 [3]
Lumpy icy run in via Rollercoaster. Good self-control exercise for BZdog as 4 deer ran in front of us. We survived, and I even got him to sit (reluctantly).
Also saw a big owl being harassed by crows.
Also saw a big owl being harassed by crows.
C • cool 2
Running 28:00 [3]
Foggy soggy night run home in softening snow.
Tuesday Mar 18, 2014 #
Note
Aha- perfect non-recumbent cycling posture explained!
http://www.lightfootcycles.com/perfect-posture/
http://www.lightfootcycles.com/perfect-posture/
C • :) 17
Running 1:10:00 [1]
Easy jog in and a hike-jog back with Bulletdog, who was a bit tired from yesterday. Hard and crusty in the AM, soft and getting slushy in the PM. Tough on the ankles- and I can feel my left heel a bit.
Monday Mar 17, 2014 #
Running 1:22:00 [3]
shoes: Salomon Snowcross
Good paced run to work and back via Singletrack and switchbacks, with a challenging winter ascent of Mt Tobler north face at the end. Bazingadog likes this leash vs harness thing.
Sunday Mar 16, 2014 #
Note
I was just thinking about ordering more Pocketfuels for this year.
I went on their site, and now they have single shot disposable pouches, as well as a bigger silicone flask that can be filled from their big refill pouch.
Also came out with cold coffee energy shots- looks like coconut milk and espresso, witih or chocolate or vanilla.
http://pocketfuel.bigcartel.com/
I went on their site, and now they have single shot disposable pouches, as well as a bigger silicone flask that can be filled from their big refill pouch.
Also came out with cold coffee energy shots- looks like coconut milk and espresso, witih or chocolate or vanilla.
http://pocketfuel.bigcartel.com/
Strength 1:00:00 [2]
Last running Mini-day. Sheldon took some of it up a notch, but a little practice at home was helpful.
Saturday Mar 15, 2014 #
XC Skiing 15:00 [2]
Short jaunt to let the dogs stretch their legs a bit.
Bazingadog had a good workout bounding through deep snow as I skied on top. Bulletdog showed some good speed keeping up behind, cleverly running in my tracks.
Bazingadog had a good workout bounding through deep snow as I skied on top. Bulletdog showed some good speed keeping up behind, cleverly running in my tracks.
8 AM
Running 2:25:10 [3] 15.21 km (9:32 / km) +610m 7:57 / km
Ms Gally had wanted to do Hockley, but with our local Mashed Potato snow yesterday I wasn't sure if we needed snowshoes, Katoola Microspikes, poles or whatever. The ladies decided to run Halton, while Greg and decided to do Hockley. I brought poles, Microspikes and snowshoes.
The centre of the trail was actually hard and icy, so we put the microspikes on, used the poles and carried snowshoes. There was one outer loop where we probably should have used the snowshoes, as the firm narrow trail was hidden. We took a couple of wrong turns but figured it out rapidly- there was no visible trail, but snowmobile tracks were tempting us in the wrong direction.
It turned out to be a surprisingly good trail run- the hills were harder with the snow, but still the best running this year so far.
The centre of the trail was actually hard and icy, so we put the microspikes on, used the poles and carried snowshoes. There was one outer loop where we probably should have used the snowshoes, as the firm narrow trail was hidden. We took a couple of wrong turns but figured it out rapidly- there was no visible trail, but snowmobile tracks were tempting us in the wrong direction.
It turned out to be a surprisingly good trail run- the hills were harder with the snow, but still the best running this year so far.
Friday Mar 14, 2014 #
XC Skiing 15:00 [2]
Short ski with Bulletdog before the wind started howling.
Strength 1:00:00 [2]
Workout 2 plus KB and some more leg stuff. Pity, it looked nice out but howling winds and mashed-potato snow was the reality.
Thursday Mar 13, 2014 #
XC Skiing 1:25:00 [3]
Another -21c morning commute, but the forecast wind-chill Armageddon didn't appear, so left the pooch home for nada.
Took advantage of late season powder and daylight to tour around on the way home, and found Bash's tracks in the Charlevoix trail.
Took advantage of late season powder and daylight to tour around on the way home, and found Bash's tracks in the Charlevoix trail.
Strength 40:00 [2]
Skipped a tough yoga class to do kneehab, foothab, ladder agility and other running strength.
Wednesday Mar 12, 2014 #
Strength 20:00 [1]
Foot/kneehab
Paddlng (erg) 20:00 [3]
Waiting for enough snow to ski
Cycling (Trainer) 25:00 [3]
Ho hum.
XC Skiing 1:05:00 [2]
First shot back from Palgrave - a bit sketchy, skis breaking through crust.
Trip back to work in blizzard with Bazingadog- lots more snow, but still post-holing for the pooch here and there.
Trip back to work in blizzard with Bazingadog- lots more snow, but still post-holing for the pooch here and there.
Tuesday Mar 11, 2014 #
Running 1:06:00 [3]
shoes: Salomon Snowcross
Had to push it to get to work on time- some deep post-holing, some good solid trail. No sniffing time for Bazingadog.
When I got there, our first patient had forgotten her long appointment- grrr.
We took it easier on the way home, and ran into Bash. All went well until she took a longer way home, and Bazingadog went nuts, jumping up on his hind legss then running so hard on the spot as I held him back that he was throwing huge lumps of ice and snow at me.
Slushy run, post holing up to mid thigh in the fields. Ugh.
When I got there, our first patient had forgotten her long appointment- grrr.
We took it easier on the way home, and ran into Bash. All went well until she took a longer way home, and Bazingadog went nuts, jumping up on his hind legss then running so hard on the spot as I held him back that he was throwing huge lumps of ice and snow at me.
Slushy run, post holing up to mid thigh in the fields. Ugh.
Monday Mar 10, 2014 #
Note
Now this makes any ultra runner seem like a weekend wannabe- back to back record setting, 450 miles with a pulk a week apart:
On February 27, 43-year-old Alaskan Dave Johnston won the Iditarod Trail Invitational’s (ITI) 350-mile foot division in a record time of 4 days, 1 hour, and 38 minutes, a race he’s now participated in and finished three times. This improved the previous course record by an almost unimaginable 13 hours and 22 minutes, which was set in 2005 by Steve Reifenstuhl. If this isn’t enough, just a week before beginning ITI, Dave also won and set a course record at the Susitna 100 Mile, also in Alaska, by running those 100 miles in 18 hours, 22 minutes.
http://www.irunfar.com/2014/03/dave-johnston-idita...
On February 27, 43-year-old Alaskan Dave Johnston won the Iditarod Trail Invitational’s (ITI) 350-mile foot division in a record time of 4 days, 1 hour, and 38 minutes, a race he’s now participated in and finished three times. This improved the previous course record by an almost unimaginable 13 hours and 22 minutes, which was set in 2005 by Steve Reifenstuhl. If this isn’t enough, just a week before beginning ITI, Dave also won and set a course record at the Susitna 100 Mile, also in Alaska, by running those 100 miles in 18 hours, 22 minutes.
http://www.irunfar.com/2014/03/dave-johnston-idita...
Snowshoeing 28:00 [3]
Run in to work- a bit lethargic this morning.
Sunday Mar 9, 2014 #
Running warm up/down 50:00 [2]
Out with Hammer for a short warmup, and kept Mick company while we retrieved some controls. Nice to get more time out there.
Orienteering race 1:12:00 [4]
O-cup finale.
Big advantage for me- didn't know the area so no "I know that spot" errors.
Hard call whether snowshoes would help or hinder. Trail running was vastly faster than off-trail either way, but I decided to go with shoes. The open fields were absolutely terrible to run, so it made for different nav choice.
Did OK in the first box, and left it alone, until half way through the second box. Much more fun orienteering by myself with only deer tracks to follow.
I ran trail to 6 but messed up a turn and ended up at 7- lost 6 min and 2 places going back to 6.
Solid workout in excellent winter conditions, good course with no obvious best routes.
Big advantage for me- didn't know the area so no "I know that spot" errors.
Hard call whether snowshoes would help or hinder. Trail running was vastly faster than off-trail either way, but I decided to go with shoes. The open fields were absolutely terrible to run, so it made for different nav choice.
Did OK in the first box, and left it alone, until half way through the second box. Much more fun orienteering by myself with only deer tracks to follow.
I ran trail to 6 but messed up a turn and ended up at 7- lost 6 min and 2 places going back to 6.
Solid workout in excellent winter conditions, good course with no obvious best routes.
Saturday Mar 8, 2014 #
Snowshoeing 1:41:00
Nice morning snowshoe with Bash and Myka, with Bazingadog on tow duty.
Lots of bushwhacking in interesting areas, but not the crazy speed of last week. The big guy is still pretty done.
Lots of bushwhacking in interesting areas, but not the crazy speed of last week. The big guy is still pretty done.
XC Skiing 1:10:00 [3]
Bash and I went Bowling for Newbies at Albion. Actually it wasn't all that bad- we had a fair bit of trail to ourselves, not too many waddlers. Quick and slick out there though.
Kudos to one big and uncoordinated guy having a lot of trouble on a small but steep uphill- he never gave up and managed to ski up after a lot of perilous collapses. A lot of less heavy folks are probably sitting on their butts at home.
Short loop with Bulletdog to collect logs afterwards.
Kudos to one big and uncoordinated guy having a lot of trouble on a small but steep uphill- he never gave up and managed to ski up after a lot of perilous collapses. A lot of less heavy folks are probably sitting on their butts at home.
Short loop with Bulletdog to collect logs afterwards.
Strength 1:30:00 [2]
Foothab, kneehab, agility, balance and drills, along with most of workout 3 on the cable gym. Also Bulletdog and I hauled a big load of logs out of the bush and split and stacked it.
Thursday Mar 6, 2014 #
XC Skiing 30:00 [2]
Another bluebird commute at -23. Bazingadog was sedate (humiliated?) in his boots and coat, and managed to lose one in the first 100M. That's why I carry spares- thank goodness for www.dogbooties.com
XC Skiing 1:00:00 [2]
We followed Coach LD's tracks on the pond and the river all the way under the bridge - just us and the tracks of a hundred turkeys. You would have no idea the road was nearby.
Some bushwhacking into Palgrave East, and a blue loop home. Bazingadog was in a slack-towline mood, but enjoyed himself. Still light when we got home, and it had warmed up to -6.
Sorry winter-haters, I could use another month like this.
Some bushwhacking into Palgrave East, and a blue loop home. Bazingadog was in a slack-towline mood, but enjoyed himself. Still light when we got home, and it had warmed up to -6.
Sorry winter-haters, I could use another month like this.
Wednesday Mar 5, 2014 #
XC Skiing 1:00:00 [3]
First quick Dogless loop. Met a nice snowshoer who was carefully avoiding the ski tracks too- he gets it. Next picked up Bulletdgog who practically skipped to work she was so proud and excited.
Strength 40:00 [2]
Foothab, kneehab and most of workout 2.
XC Skiing 26:00 [3]
Brilliant crescent-moonlight ski home minus pooch.
Tuesday Mar 4, 2014 #
XC Skiing 1:00:00 [2]
Ski in with a pretty restrained Bazingadog. Either he's suddenly mature or still tired from Saturday's level 5 run.
Monday Mar 3, 2014 #
XC Skiing 1:00:00 [2]
Gorgeous bluebird day for a commute- -22C and sunny already by 7:30! Too cold for the pooch.
Sunday Mar 2, 2014 #
XC Skiing 2:00:00 [3] 27.0 km (13.5 kph)
Beautiful bluebird day at Highlands.
Trails were great, my wax was good and I could run up the hills, crisp -13c but perfect! Hardly saw anyone, other than 2 skate skiers I passed and a handful of other folks. Didn't even see Bash or Britt out there.
I did the same big loop as last time (10 min faster than last time's quick ski), then the outer orange and red loops, then a bit more to make it 2 hrs of very solid skiing, even after yesterday's slog-fest.
Trails were great, my wax was good and I could run up the hills, crisp -13c but perfect! Hardly saw anyone, other than 2 skate skiers I passed and a handful of other folks. Didn't even see Bash or Britt out there.
I did the same big loop as last time (10 min faster than last time's quick ski), then the outer orange and red loops, then a bit more to make it 2 hrs of very solid skiing, even after yesterday's slog-fest.
Saturday Mar 1, 2014 #
Strength 30:00 [2]
Part of workout 1
11 AM
Snowshoeing 2:17:12 [3] 11.05 km (12:25 / km) +349m 10:43 / km
shoes: Salomon Crossmax Green
Bazingadog turns 3 today, so I let him chose the route for an epic snowshoe run through Palgrave. He dragged me places I didn't know existed on the Tour de Venison. Amazing number of well-used deer trails just out of sight of the main trails.
He was a beast, pulling me hard up steep hills in snow up to his chest chasing deer for about the first 1:45, then he ran out of gas a bit. He lay in the snow, eating it at his leisure for a few minutes before trotting home. At the end I wanted to do an F&M hill but he saw no need to go off a perfectly good trail, and he lagged behind me for the last 200m or so.
Great thing about deep snow- the steep hills turn into mountains. Good UTMB practice. We were both bagged by the end.
He was a beast, pulling me hard up steep hills in snow up to his chest chasing deer for about the first 1:45, then he ran out of gas a bit. He lay in the snow, eating it at his leisure for a few minutes before trotting home. At the end I wanted to do an F&M hill but he saw no need to go off a perfectly good trail, and he lagged behind me for the last 200m or so.
Great thing about deep snow- the steep hills turn into mountains. Good UTMB practice. We were both bagged by the end.