Training Log Archive: Mr WonderfulIn the 31 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
5 PM
Running 34:41 3.18 mi (10:54 / mi) +4m 10:52 / mi
ahr:150 max:174 slept:7.0 weight:202lbs shoes: Brooks Ghost Blue
Very narrowly avoided a combo breaking day off. It would've been easy, given today's schedule of non stop running around. :|
The stint through the dry swamp is great because the footing is extremely uneven. I picture hulking strong ankles being developed. Sometime I want to try to loop around the outside ride of it to see if it's somewhat runnable. I almost did tonight, but light was fading and I heard voices.
I also tested the traction system I got for Christmas. Unlike $6 specials from TJ Max, these stayed on for more than 400 meters, so they will be in my bag for Cabin Fever.
The stint through the dry swamp is great because the footing is extremely uneven. I picture hulking strong ankles being developed. Sometime I want to try to loop around the outside ride of it to see if it's somewhat runnable. I almost did tonight, but light was fading and I heard voices.
I also tested the traction system I got for Christmas. Unlike $6 specials from TJ Max, these stayed on for more than 400 meters, so they will be in my bag for Cabin Fever.
Sunday Dec 30, 2012 #
7 AM
Erg rowing 44:00 [1]
slept:7.0
Saturday Dec 29, 2012 #
8 AM
Running 29:22 3.5 mi (8:24 / mi) +15m 8:17 / mi
ahr:162 max:186 shoes: Brooks Ghost Blue
Attempted a marginally speedier loop around the south block. Perceived effort was not reflected in pace. Great day though, calm, very light snow, trees covered in a picturesque fashion....
Running warm up/down 7:15 0.36 mi (20:11 / mi) +2m 19:51 / mi
ahr:115 max:185 slept:10.0 shoes: Brooks Ghost Blue
Cool down walk, since I closed the last little bit under 5k pace.
Friday Dec 28, 2012 #
9 AM
Biking 1:16:43 5.27 mi (4.1 mph) +109m
ahr:108 max:160 slept:10.0 shoes: Old Red Schwinn Rocket
The old red rocket does not shift well, so I stuck it in walking pace and meandered around a good chunk of the Merrell Trail in Rockford. If there had not been tracks in the snow, I wouldn't have been able to find my way around. It was a little slick. I chickened out on most of the tricky bits. Although I probably would without snow!
Here's the one thing I tried that no one else had since the snow fall. Nice smooth rocks on the start made it impossible to resist.
Here's the one thing I tried that no one else had since the snow fall. Nice smooth rocks on the start made it impossible to resist.
Thursday Dec 27, 2012 #
8 AM
Running 38:26 3.76 mi (10:13 / mi) +15m 10:06 / mi
ahr:143 max:159 slept:9.0 shoes: Brooks Ghost Blue
Loop around the water tower, then down the rail trail and back up the industrial drive. The light grade down the former tracks from the water tower was fun.
Wednesday Dec 26, 2012 #
2 PM
Biking 1:25:58 11.58 mi (8.1 mph) +36m
ahr:130 max:170 slept:9.0 shoes: Old Red Schwinn Rocket
Some rail trail action. Lots of snow drifts to practice sand handling. Brother's Barracuda seems cool, especially for $80.
Here we are at the halfway point in Hebron, Illinois.
Here we are at the halfway point in Hebron, Illinois.
Tuesday Dec 25, 2012 #
8 AM
Running 54:19 5.47 mi (9:55 / mi) +42m 9:42 / mi
ahr:145 max:167 slept:8.0 shoes: Brooks Ghost Blue
Christmas present to myself. 12*F at start. This trail didn't exist when I was a kid. Fun to see the backside of things I have been past thousands of times.
Monday Dec 24, 2012 #
7 AM
Running 36:55 3.52 mi (10:30 / mi) +7m 10:26 / mi
ahr:138 max:164 shoes: Brooks Ghost Blue
Just around the block. Slightly overdressed, which is forgiveable give the 19*F starting temp. Icy roads were not as much trouble as on the bike.
Sunday Dec 23, 2012 #
1 PM
Biking 1:27:32 14.04 mi (9.6 mph) +104m
ahr:140 max:172 shoes: Old Red Schwinn Rocket
Sightseeing. Found a sweet seasonal road that felt like Rage riding. Very slow going.
Saturday Dec 22, 2012 #
11 AM
Biking 52:00 [2] 10.5 mi (12.1 mph)
shoes: Old Red Schwinn Rocket
Bike over to Tractor Supply for a stocking stuffer. Explored a little behind the high school on the way back. Felt colder than temp indicated.
Thursday Dec 20, 2012 #
6 PM
Erg rowing 44:00 [2]
Row, row, row your Schwinn WindRigger since the rain is non stop and you're not sure what you'd do for your helmet area at this temp~~~~~~~~~~~~~~
Wednesday Dec 19, 2012 #
7 AM
Running 22:05 2.27 mi (9:44 / mi) +3m 9:41 / mi
ahr:166 max:240 slept:7.5 shoes: Brooks Ghost Blue
Easy roll out to make sure I do at least something today.
Tuesday Dec 18, 2012 #
7 PM
Biking (Roads) 1:04:21 13.44 mi (12.5 mph) +3m
ahr:127 max:147 slept:8.5 shoes: Old Red Schwinn Rocket
I hadn't found my charger, so I did the outdoor equivalent of a trainer ride to keep myself close to home in case the battery died.
Monday Dec 17, 2012 #
7 PM
Walking 46:00 [2] 3.5 mi (13:09 / mi)
ahr:125 max:172 shoes: Brooks Ghost Red
Hill intervals
.25 @ 4 mph warmup
.25 @ 6 mph warmup
.25 @ 6 mph @ 12% yowser
then alternating 4 mph @ 1% and 6 mph @ 12% until about 2.5 miles, at which point it was too much and I walked the 12% at 4 mph
Garmin has the full heart rate profile but AP doesn't like the file after it lost the satellites.
12% running @ 6 mph was roughly 170-175 bpm; walking it was around 150. Recoveries at about 110 bpm.
.25 @ 4 mph warmup
.25 @ 6 mph warmup
.25 @ 6 mph @ 12% yowser
then alternating 4 mph @ 1% and 6 mph @ 12% until about 2.5 miles, at which point it was too much and I walked the 12% at 4 mph
Garmin has the full heart rate profile but AP doesn't like the file after it lost the satellites.
12% running @ 6 mph was roughly 170-175 bpm; walking it was around 150. Recoveries at about 110 bpm.
Sunday Dec 16, 2012 #
4 PM
Erg rowing 42:00 [1]
Saturday Dec 15, 2012 #
2 PM
Walking 10:00 [3]
I found some bleachers outside, so I did 20 x of 34 stair set. First half singles, then doubles.
I probably should've just brought my bike and snuck out for awhile.
I probably should've just brought my bike and snuck out for awhile.
Friday Dec 14, 2012 #
Note
Registered as a solo for Cabin Fever. I haven't done a long solo event in a while; should be fun.
5 AM
Running 49:30 4.71 mi (10:30 / mi) +54m 10:08 / mi
ahr:146 max:169 slept:6.5 weight:199.6lbs shoes: Brooks Ghost Blue
Easy base building. Heart rate seems high at the start despite slow pace. Maybe I'm not awake yet.
Thursday Dec 13, 2012 #
5 AM
Biking 51:40 11.01 mi (12.8 mph) +17m
ahr:142 max:163 slept:7.0 weight:200lbs shoes: Old Red Schwinn Rocket
Slight overcompensation, not surprising with last ride's issues and 19°F indicated at start of ride.
Rage long sleeve tech shirt w/ light windbreak jacket with lightweight windbreak high vis = very toasty
This in turn made my hands and head warmer than Tuesday.
Pants over tights seemed to do the trick.
I pulled my bare hands out of the mitts a couple times to cool them down. And loosened the strap on the bar.
Rage long sleeve tech shirt w/ light windbreak jacket with lightweight windbreak high vis = very toasty
This in turn made my hands and head warmer than Tuesday.
Pants over tights seemed to do the trick.
I pulled my bare hands out of the mitts a couple times to cool them down. And loosened the strap on the bar.
Wednesday Dec 12, 2012 #
Note
Never take your kid to a portrait place on a weeknight. Ever.
Tuesday Dec 11, 2012 #
5 AM
Biking (Often Dirt) 52:06 10.97 mi (12.6 mph) +17m
ahr:131 max:155 slept:6.0 weight:200.6lbs shoes: Old Red Schwinn Rocket
28°F. T-shirt + long sleeve shirt + high vis wind jacket = fine. Infiterra hat under helmet = fine. Tights...might be a little light duty. :( I will add some sort of pant next round.
Moose mitts worked as I had hoped - with no gloves, just jump in and go, hands were fine.
Moose mitts worked as I had hoped - with no gloves, just jump in and go, hands were fine.
Monday Dec 10, 2012 #
Note
I will either need to suck it up on wet riding, or start shopping trainers.
5 AM
Walking 45:00 3.0 mi (15:00 / mi) +192m 12:31 / mi
ahr:117 max:157 slept:7.5 weight:201lbs shoes: Brooks Ghost Red
Cabin Fever prep: 0.5 mile warmup, then alternating 12% and 1% grades. 4 mph.
Sunday Dec 9, 2012 #
Erg rowing 1:00:00 [1]
slept:6.0 weight:199.8lbs
Brief dry period in the afternoon didn't hold, and I didn't feel like getting soaked while biking in the rain, so I switched for erg rowing. Some interruptions. The basement is never so popular as when you are watching something. Also, my wireless headphones pick up some neighbor's phone, but the conversation was boring so I started up Tosh.
Saturday Dec 8, 2012 #
8 AM
Running 3:35 0.23 mi (15:35 / mi) +1m 15:23 / mi
ahr:130 max:158 shoes: Brooks Ghost Blue
Misread in the clock in the gym and accidentally went for an early jog. Kimberly's knee twinged, so I escorted her back and saw the correct time.
I should search if there's a way to display actual time on a 305.
I should search if there's a way to display actual time on a 305.
Running 9:49 0.78 mi (12:37 / mi) +2m 12:31 / mi
ahr:153 max:162 shoes: Brooks Ghost Blue
My official warmup. Again, actual time would be nice, as standing around in short shorts and a t shirt at 35°F in drizzle for 10-15 minutes was not ideal.
9 AM
Running race 21:21 5.0 km (4:16 / km) +4m 4:15 / km
ahr:178 max:188 slept:7.5 weight:199.8lbs shoes: Brooks Ghost Blue
Run Like the Dickens 5k in Holly, Michigan
I had aspirations of an age group third. The past three years all had a soft 22 ish for third in Men 35-39.
My goal was to open at 6:50 and adjust, hoping that aiming for about 21 even would give a little margin in case the competition was up a little.
I went out in 6:4x. It felt good, but I started fading a bit after 1.5 miles. I constantly checked my watch to keep under 7:00.
I finished in 21:21, or 6:53 pace, 50 seconds off my soft pr, but fine given my training. Unfortunately the competition was unpredictably much faster, with third around 6:30 pace, good for just over 20 minutes. Ouch. At least it was not close enough to think I could have squeezed it out.
So I am satisfied and look forward to building miles this winter and blowing out a pr in the spring.
I had aspirations of an age group third. The past three years all had a soft 22 ish for third in Men 35-39.
My goal was to open at 6:50 and adjust, hoping that aiming for about 21 even would give a little margin in case the competition was up a little.
I went out in 6:4x. It felt good, but I started fading a bit after 1.5 miles. I constantly checked my watch to keep under 7:00.
I finished in 21:21, or 6:53 pace, 50 seconds off my soft pr, but fine given my training. Unfortunately the competition was unpredictably much faster, with third around 6:30 pace, good for just over 20 minutes. Ouch. At least it was not close enough to think I could have squeezed it out.
So I am satisfied and look forward to building miles this winter and blowing out a pr in the spring.
Running 8:07 0.31 mi (26:11 / mi)
ahr:114 max:148 shoes: Brooks Ghost Blue
Cool down.
Thursday Dec 6, 2012 #
Note
So Saturday race planning:
2011 35-39 times:
20:41 - 6:40
21:15 - 6:51
22:10 - 7:09
2010:
18:45 - 6:02
20:40 - 6:40
22:07 - 7:07
2009:
19:13 - 6:11
21:13 - 6:50
22:15 - 7:10
So it seems pretty consistent than a sub 22 min run should net 3rd. However, one never knows and anyone could show up. So do you run for 21:45, or try to go a bit faster?
PR is 20:35, or ~6:40, but that was six years ago after a month of 20 mpw. I have not quite been there in the last month.
I am thinking that it might make sense to open with a 6:50 (21:13), and then if it feels good, push up towards 6:40, and then give everything for the last mile or so and hope for the best. If I can handle it. If not, I can still relax to 7:05 and hope that the field is still weak. Of course, maybe I'm not even there and it will all blow up horribly. I am regretting the lack of time trials in November!
Then the goal would be to get to some solid 20+ mpw for the next six months leading up to the Rage, and run a 5k again for a PR buster.
2011 35-39 times:
20:41 - 6:40
21:15 - 6:51
22:10 - 7:09
2010:
18:45 - 6:02
20:40 - 6:40
22:07 - 7:07
2009:
19:13 - 6:11
21:13 - 6:50
22:15 - 7:10
So it seems pretty consistent than a sub 22 min run should net 3rd. However, one never knows and anyone could show up. So do you run for 21:45, or try to go a bit faster?
PR is 20:35, or ~6:40, but that was six years ago after a month of 20 mpw. I have not quite been there in the last month.
I am thinking that it might make sense to open with a 6:50 (21:13), and then if it feels good, push up towards 6:40, and then give everything for the last mile or so and hope for the best. If I can handle it. If not, I can still relax to 7:05 and hope that the field is still weak. Of course, maybe I'm not even there and it will all blow up horribly. I am regretting the lack of time trials in November!
Then the goal would be to get to some solid 20+ mpw for the next six months leading up to the Rage, and run a 5k again for a PR buster.
6 AM
Running 22:56 2.22 mi (10:20 / mi) +3m 10:17 / mi
ahr:154 max:168 slept:9.0 weight:200.8lbs shoes: Brooks Ghost Blue
Easy jog so as to not overdo it prior to the race Saturday. Also, not enough time to do much more this morning given my extra sleep.
Wednesday Dec 5, 2012 #
5 AM
Erg rowing 43:00 [1]
slept:7.5 weight:200.6lbs
Not sure why the dogs keep waking up at 4:40 instead of waiting until 5.
Tuesday Dec 4, 2012 #
5 AM
Running 49:31 4.42 mi (11:12 / mi) +3m 11:11 / mi
ahr:133 max:161 slept:8.0 weight:203.6lbs shoes: Brooks Ghost Blue
Not feeling the greatest. And I dreamed that I was running a half marathon or marathon, and woke up exhausted as a result, despite a decent amount of sleep.
Short shorts + t shirt = overdressed for today
Nice breeze out of the south = heaven
Short shorts + t shirt = overdressed for today
Nice breeze out of the south = heaven
Monday Dec 3, 2012 #
Note
Really fatigued. I should always exercise in the morning. Not that this is anything new.
Saturday Dec 1, 2012 #
Event: 11th Annual December Chill
9 AM
Running race 8:48 [3] * 1.0 km (8:48 / km)
spiked:1/1c shoes: Salomon XT Wings
Opening jog for the 2012 December Chill. Jeff carried paddles. I carried a giant dry bag with both packs. We were wearing pfds. Transitions are usually binned to the end of the previous activity.
Everyone took off really fast. Either they would blow up, or we were about to get dumped on.
Everyone took off really fast. Either they would blow up, or we were about to get dumped on.
Canoeing 25:16 [3] * 2.8 km (9:01 / km)
spiked:2/2c shoes: Pirate Canoe
Paddle down the Huron from the dam at Kent Lake to the Riverbend area. Punch was hanging from the pedestrian bridge by Kensington Road. It was Jeff's finest canoe punch ever.
I feared that the short run would leave the canoe really bunched and awful, but it was spread out a bit.
I feared that the short run would leave the canoe really bunched and awful, but it was spread out a bit.
Orienteering 37:20 [3] **** 3.0 km (12:27 / km)
spiked:3/4c shoes: Salomon XT Wings
Ouch. I was not having my best day. I dropped the passport, but luckily someone saw it right away. Then I bungled #5, veering too far east. I was clearly spoiled by two months of SMOC. Fortunately, we quickly bailed and got it on crack #2. The others weren't too bad. My biggest frustration was that you would fight through some crummy woods for awhile, get to the point, and then see some giant unmapped trail they used to set it.
C • CP#5 3
10 AM
Canoeing 35:18 [3] * 2.8 km (12:36 / km)
spiked:1/1c shoes: Pirate Canoe
Canoe back up to the dam.
We did well, passing some teams. Only one team passed us, and they had a nice boat and were very good about reading the river so they have clearly done this before.
We had one incident - we caught a kayaker, and Jeff chose to hold our line. He didn't give the kayaker much room, and the kayaker drifted across us while slowing a little, so he got spun. Then another canoe was catching us as we checked up a bit to not bump the kayak, so when the kayak really got spun across the current, and the third boat hit them, the kayak nearly went over, but the third boat guy grabbed him and stopped it. Nice reaction. So really, a lot of mistakes. Jeff probably should've given more room, and kayaker could've eased off to the right, and third boat could have tried going, you know, straight.
We did well, passing some teams. Only one team passed us, and they had a nice boat and were very good about reading the river so they have clearly done this before.
We had one incident - we caught a kayaker, and Jeff chose to hold our line. He didn't give the kayaker much room, and the kayaker drifted across us while slowing a little, so he got spun. Then another canoe was catching us as we checked up a bit to not bump the kayak, so when the kayak really got spun across the current, and the third boat hit them, the kayak nearly went over, but the third boat guy grabbed him and stopped it. Nice reaction. So really, a lot of mistakes. Jeff probably should've given more room, and kayaker could've eased off to the right, and third boat could have tried going, you know, straight.
Running 15:05 [3] 1.2 km (12:34 / km)
shoes: Salomon XT Wings
Jog/mostly walk up to HQ and this includes the transition to bikes.
11 AM
Biking 41:09 [3] * 12.8 km (18.7 kph)
spiked:5/5c shoes: Jamis Dragon Sport 29er
Park roads to blue by the train bridge/powerline, then blue over to Island Lake proper. I still think the reroute by Spring Mill is not in character.
Oddly, Tony passed us here, which was also out of character. It turns out he also struggled at #5 earlier.
Oddly, Tony passed us here, which was also out of character. It turns out he also struggled at #5 earlier.
Orienteering 28:58 [3] * 3.2 km (9:03 / km)
spiked:4/4c shoes: Pearl Izumi Hikable Clipless B
Trivial o section. Shame we were not running at this point as there was no risk of navigational error.
I guess I'm not a sports guy, not that I was ever worried about that. The clue for one control was "left field". I thought that was pretty arbitrary, since how do they know from which direction you will attack. It turned out to be in a baseball field.
I did this section in my bike shoes. It turns out they are sufficiently hikable - no issues.
I guess I'm not a sports guy, not that I was ever worried about that. The clue for one control was "left field". I thought that was pretty arbitrary, since how do they know from which direction you will attack. It turned out to be in a baseball field.
I did this section in my bike shoes. It turns out they are sufficiently hikable - no issues.
12 PM
Biking 41:21 [3] * 11.9 km (17.3 kph)
spiked:5/5c shoes: Jamis Dragon Sport 29er
Blue to yellow and then park roads/path from the Riverbend access road.
No issues other than I lost two minutes taking the shortcut from yellow to Riverbend, then not finding the control, before realizing they meant the actual spot yellow crossed the Riverbend dirt road. Ooops!
No issues other than I lost two minutes taking the shortcut from yellow to Riverbend, then not finding the control, before realizing they meant the actual spot yellow crossed the Riverbend dirt road. Ooops!
Orienteering 2:07:21 [3] ** 10.3 km (12:22 / km)
spiked:5/9c shoes: INOV8 285
Although I thought we should easily be able to clear the course in the remaining three hours, I still chose to go west for the six control loop so we would have very easy drop options on the eastern controls - very easy to manage time with that route.
24 - this was difficult just because the walking looked soooo much nicer on the other side of the fence! We aimed off and got it.
26 - straightforward, go west and follow it down
27 - trivial
31 - makes me think there are parts of Island Lake that should never be o mapped. There was very thick fight. I had hoped we aimed off. I misread a reentrant as the mapped one - it was not, so we quickly decided to go west from where we hit the swamp line. The swamp was not an option - thick reeds and muddy. The bank also sucked. Eventually I saw it. Fight leaving 31 in the general direction of 32 was just awful. I crawled repeatedly. If there's an easy game trail in or out of there, I never saw it.
32 - trivial
28 - argh, gps shows we tripped through the circle. Lots of fight just below the top of the spur, so we couldn't see the spur proper and thought we might be on it, so we didn't fall off as much as we should have. I figured I went too far north, but it always seemed like we might drop off. Awful fight getting back along the river again. Then finally saw the spur with slightly better visibility from the north AND THERE WAS A DAMNED TRAIL LEADING RIGHT TO IT ALONG THE SPUR. So we took that unmarked trail back to the dam. Edit: hiking trail was probably on the park map we got, which I didn't think to look at much. Not a good move.
29 - trivial
25 - trivial
30 - some fight as well, but slightly more passable than 31 and west and north of 28. Almost went wrong way up the powerline since I didn't know if we succeeded in aiming off, but a kindly racer who'd just punch pointed me back.
Tried to talk Jeff into a sprint finish, no luck. We walked it in, barely beating coworkers Crissy and Jeff, who are shown one minute after us. They have really done well, as this is only their third race.
24 - this was difficult just because the walking looked soooo much nicer on the other side of the fence! We aimed off and got it.
26 - straightforward, go west and follow it down
27 - trivial
31 - makes me think there are parts of Island Lake that should never be o mapped. There was very thick fight. I had hoped we aimed off. I misread a reentrant as the mapped one - it was not, so we quickly decided to go west from where we hit the swamp line. The swamp was not an option - thick reeds and muddy. The bank also sucked. Eventually I saw it. Fight leaving 31 in the general direction of 32 was just awful. I crawled repeatedly. If there's an easy game trail in or out of there, I never saw it.
32 - trivial
28 - argh, gps shows we tripped through the circle. Lots of fight just below the top of the spur, so we couldn't see the spur proper and thought we might be on it, so we didn't fall off as much as we should have. I figured I went too far north, but it always seemed like we might drop off. Awful fight getting back along the river again. Then finally saw the spur with slightly better visibility from the north AND THERE WAS A DAMNED TRAIL LEADING RIGHT TO IT ALONG THE SPUR. So we took that unmarked trail back to the dam. Edit: hiking trail was probably on the park map we got, which I didn't think to look at much. Not a good move.
29 - trivial
25 - trivial
30 - some fight as well, but slightly more passable than 31 and west and north of 28. Almost went wrong way up the powerline since I didn't know if we succeeded in aiming off, but a kindly racer who'd just punch pointed me back.
Tried to talk Jeff into a sprint finish, no luck. We walked it in, barely beating coworkers Crissy and Jeff, who are shown one minute after us. They have really done well, as this is only their third race.
4 PM
Adventure Race 1 [0] 0.0 mi
ahr:129 max:174
GPS track. I haven't found a good splitting tool that keeps heart rate so AP can read it. :(
I was disappointed with our 18th place. We didn't seem too far off our Smartblast performance; I guess there were many faster teams.
I wonder if Jeff needs to figure out why his heartrate is 155 bpm when we are walking at 4 mph.
I was disappointed with our 18th place. We didn't seem too far off our Smartblast performance; I guess there were many faster teams.
I wonder if Jeff needs to figure out why his heartrate is 155 bpm when we are walking at 4 mph.