Training Log Archive: BashIn the 31 days ending Aug 31, 2017:
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| 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 | Tu | We | Th | |||||||||||||||||||||||
Thursday Aug 31, 2017 #
Note
slept:3.25
No training and not much sleep - not the week I was aiming for.
Wednesday Aug 30, 2017 #
Note
slept:5.0
Look what I found at Sail! I'd like to know the story. FB?
Tuesday Aug 29, 2017 #
Note
slept:5.0
Monday Aug 28, 2017 #
Note
slept:6.0
Sunday Aug 27, 2017 #
8 AM
Running (Rail Trail) 1:00:51 [3] 9.17 km (6:38 / km) +3m 6:37 / km
slept:6.75 shoes: Salomon Speedcross 3 Coral
It's a busy weekend so we went to our first C3 Sunday group run. I had a nice, chatty run with most of the ladies while 'Bent forged ahead with a couple of faster guys. It was great because it forced us to get up and run for an hour at 8:30, then I got to enjoy a latte and chocolate croissant with friends before getting on with less exciting things on my "to do" list.
Update: My Ambit says I need 42 recovery hours after running 1 chatty hour on the rail trail. Things are trending well for a 170 km stage race in the Alps.
Update: My Ambit says I need 42 recovery hours after running 1 chatty hour on the rail trail. Things are trending well for a 170 km stage race in the Alps.
Friday Aug 25, 2017 #
Note
slept:3.75
Star Tracks Mountain Bike Adventure Regular and Novice courses are now designed and control sites have been checked.
If you are planning to come, it would be super helpful if you sign up this weekend. Superfly Racing, a major mountain bike racing company, has agreed to send information about Star Tracks in their e-newsletter next week. If those mountain bikers click on the Registered Riders list, we want them to see that people actually do these crazy navigation races! As a bonus, you will also get the Earlybird entry fee. Thank you! :)
https://stars.whyjustrun.ca/events/view/3041
If you are planning to come, it would be super helpful if you sign up this weekend. Superfly Racing, a major mountain bike racing company, has agreed to send information about Star Tracks in their e-newsletter next week. If those mountain bikers click on the Registered Riders list, we want them to see that people actually do these crazy navigation races! As a bonus, you will also get the Earlybird entry fee. Thank you! :)
https://stars.whyjustrun.ca/events/view/3041
Thursday Aug 24, 2017 #
3 PM
Running (Country Road) 1:13:02 [3] 10.44 km (7:00 / km) +309m 6:06 / km
slept:8.0 shoes: Salomon Speedcross Bordeaux
Final "downhill quad pounding" intervals before UTMR. From now on, I have to keep my quads happy and not bash their poor fibres anymore!
After warming up, I did five climbs and descents of the steepest part of Coolihan's Sideroad, which is gravel and hard-packed dirt. I noticed that I tend to land harder on my right foot so I tried to even that out.
At this point, it's more important to sleep than to run. And I really ought to pack, too.
After warming up, I did five climbs and descents of the steepest part of Coolihan's Sideroad, which is gravel and hard-packed dirt. I noticed that I tend to land harder on my right foot so I tried to even that out.
At this point, it's more important to sleep than to run. And I really ought to pack, too.
Wednesday Aug 23, 2017 #
4 PM
Mountain Biking (Single Track) 1:25:00 [2] 15.0 km (10.6 kph) +250m
slept:7.0
More course design and testing for the Star Tracks MTBO. It was an incredibly busy day at Albion Hills. There was a film shoot, the Wednesday night bike race was setting up, and the Mud Hero crew was preparing obstacles and taping routes. Not really the best day to be planning a race course!
Tuesday Aug 22, 2017 #
Note
slept:5.5
Making it official here: No more buttertarts until after the race. Then I can splurge!
Monday Aug 21, 2017 #
Note
slept:6.25
Eclipse watching - intensity level 3. As is common, the training was harder than the event itself. I finally got my camera obscura (backward binoculars viewer) to work.
This was just a few minutes after the eclipse started.
This was just a few minutes after the eclipse started.
Note
In between glances at the progress of the eclipse, I had to cover the binocular lens so it didn't focus light and start a fire.
Here are a few shots as the eclipse reached its maximum coverage for our area, around 76%.
Maximum coverage
Here are a few shots as the eclipse reached its maximum coverage for our area, around 76%.
Maximum coverage
Sunday Aug 20, 2017 #
Note
I fell asleep after my alarm this morning, which is rare. I wonder if it has anything to do with trying melatonin last night in hopes that it might reduce jet lag in Europe. Does anyone have any experience with it? I'm only taking it now to see what effect it has on me. After a few nights here, I'll wait and start taking it before bedtime on our first night overseas.
8 AM
Running (Trail) 1:58:25 13.85 km (8:33 / km) +483m 7:17 / km
slept:6.25 shoes: Salomon Speedcross 4 - Blue
Hillier version of Hockley Provincial Park Loop, which is my regular version of that route now. That's the main Bruce + the two northern side trails, skipping the southernmost side trail, which is flatter than the main trail and doesn't add any distance. 'Bent and AdventureDog were running on the same trails so we met up a few times.
I felt a spring in my step that has been missing lately, although it got less springy as the heat and humidity started to build. My body is a whole lot happier in cool weather. I've done this route a bunch of times and it felt like I might finish a few minutes faster than I did - oh well. I suppose my legs are on work-to-rule after 8 hours of running in the past five days with 2135 meters of hill climbing.
As we approach the end of our training for UTMR, I'm feeling pretty good but I really don't know whether my legs are ready to climb 3,000 m per day for four days. Coming from flat Ontario, there's a lot of guesswork; we'll just have to try it and see.
We replenished the calories we burned at an all-you-can-eat buffet at the Ancaster Mill with my Mom and her friend. She's celebrating her 85th birthday today!
I felt a spring in my step that has been missing lately, although it got less springy as the heat and humidity started to build. My body is a whole lot happier in cool weather. I've done this route a bunch of times and it felt like I might finish a few minutes faster than I did - oh well. I suppose my legs are on work-to-rule after 8 hours of running in the past five days with 2135 meters of hill climbing.
As we approach the end of our training for UTMR, I'm feeling pretty good but I really don't know whether my legs are ready to climb 3,000 m per day for four days. Coming from flat Ontario, there's a lot of guesswork; we'll just have to try it and see.
We replenished the calories we burned at an all-you-can-eat buffet at the Ancaster Mill with my Mom and her friend. She's celebrating her 85th birthday today!
Saturday Aug 19, 2017 #
11 AM
Running (Trail) 2:02:22 [3] 10.01 km (12:14 / km) +1004m 8:09 / km
slept:6.75 shoes: Salomon Speedcross Pro - Blue
'Bent and I went back for our final blast of Georgian Peaks hill repeats before Ultra Tour Monte Rosa - shorter this time but we tried to go a little more quickly.
The weather was dull at first and lots of other people were there. By the time the rain, wind and fog really got going, we had the hill to ourselves. My Speedcross Pros were great on the slick, wet trail but we both picked up some heavy clay.
Afterward, we went to Pie for our usual post-Peaks pizza. (Say that five times fast!) Yum. I might have to plan another mountain race so I can keep going back.
The weather was dull at first and lots of other people were there. By the time the rain, wind and fog really got going, we had the hill to ourselves. My Speedcross Pros were great on the slick, wet trail but we both picked up some heavy clay.
Afterward, we went to Pie for our usual post-Peaks pizza. (Say that five times fast!) Yum. I might have to plan another mountain race so I can keep going back.
Friday Aug 18, 2017 #
Note
BazingaDog is feeling much, much better after the scare yesterday. The vet thinks maybe he put his back out temporarily. Just to be on the safe side, he'll avoid running for a few days and we were given a pain killer that he doesn't seem to need anymore. But if it happens again, we'll be ready.
3 PM
Running (Trail) 1:45:00 [2] 12.1 km (8:41 / km) +264m 7:50 / km
slept:7.25 shoes: Salomon Sense Ultra 2017
Easy run around Albion Hills checking out part of my preliminary course design for the Star Tracks Mountain Bike Adventure on Oct. 15. Time deducted for stops.
Registration is now open. Last year was our biggest Star Tracks so far and we're hoping to beat that record. Please tell your friends! One category very popular with adventure racers is the Family Team, where one or two parents race with one or more of their children on the Novice course.
https://stars.whyjustrun.ca/events/view/3041
We're hoping some people will come to camp the night before. If there's enough interest, we'll plan some low key evening nav suitable for families or adults, and there might even be marshmallows.
Registration is now open. Last year was our biggest Star Tracks so far and we're hoping to beat that record. Please tell your friends! One category very popular with adventure racers is the Family Team, where one or two parents race with one or more of their children on the Novice course.
https://stars.whyjustrun.ca/events/view/3041
We're hoping some people will come to camp the night before. If there's enough interest, we'll plan some low key evening nav suitable for families or adults, and there might even be marshmallows.
Thursday Aug 17, 2017 #
Note
slept:4.75
Plans got derailed when 'Bent phoned to say BazingaDog had suffered a mysterious injury or sickness at the dental office. I rushed over to bring him home and assess whether he needed the 1-hr trip to the emergency vet. Eventually, I narrowed it down to pain in his upper right leg or hip, which meant it could wait for our regular vet tomorrow morning. We don't know whether a patient or staff member accidentally ran into him or whether he twisted his own knee or...? Our poor big, sweet guy. :(
Wednesday Aug 16, 2017 #
4 PM
Running hills (Country Road) 55:41 [3] 7.03 km (7:56 / km) +321m 6:27 / km
slept:7.0 shoes: Salomon Sense Ultra 2017
After pancakes with 'Bent, Goose and Coach LD, I needed to burn some extra calories so I stopped off at The Grange hill for three repeats on my way to Milton. It's a great hill but it's nervewracking to share the road with vehicles so I don't run it very often. It's closed to traffic in winter, which makes it safer.
6 PM
Running (Trail) 1:04:35 [3] 9.32 km (6:56 / km) +63m 6:42 / km
shoes: Salomon Sense Ultra 2017
Browner and I ran with well-behaved Scout and Contour in the HAFTA Forest. It was a nice rolling route with a mix of double and single track, and technical and smooth trails. Then Browner took me out for a lovely Italian birthday dinner - thank you! :)
Tuesday Aug 15, 2017 #
Note
slept:7.0
I still need to log the paddling, portaging and hiking we did in Killarney Provincial Park last week. Because I've fallen behind, Attackpoint is giving me helpful pointers and highlighting the benefits of logging my training. I guess I'll start with this week because it's faster, and it will stop AP's reminders!
Monday Aug 14, 2017 #
6 PM
Paddling (SUP) 40:00 [2]
slept:6.5
SUP paddle on the quarry
Power Yoga 30:00 [1]
SUP yoga class
Sunday Aug 13, 2017 #
Paddling (Canoe) 1:30:00 [1] 8.5 km (5.7 kph)
Trekking (Portage) 30:00 [3] 1.0 km (30:00 / km) +100m 20:00 / km
shoes: Salomon XA Pro Grey
Saturday Aug 12, 2017 #
10 AM
Trekking 4:15:00 [2] 9.55 km (26:42 / km) +522m 20:58 / km
shoes: Salomon XA Pro Grey
Friday Aug 11, 2017 #
11 AM
Paddling 1:04:00 [2] 5.57 km (5.2 kph)
12 PM
Trekking (Portage) 1:25:00 [5] 4.0 km (21:15 / km)
shoes: Salomon XA Pro Grey
Thursday Aug 10, 2017 #
10 AM
Paddling (Canoe) 45:00 [3] 5.0 km (6.7 kph)
Returned to the last portage exit with 'Bent to look for a missing item. It wasn't there but fortunately it was found at the campsite while we were away.
2 PM
Trekking (Trail) 1:00:00 [1] 2.7 km (22:13 / km) +140m 17:39 / km
shoes: Salomon XA Pro Grey
Wednesday Aug 9, 2017 #
11 AM
Paddling (Canoe) 3:00:00 [2] 14.0 km (4.7 kph)
1 PM
Trekking (Portage) 2:00:00 5.7 km (21:03 / km) +170m 18:19 / km
slept:6.0 shoes: Salomon XA Pro Grey
Three portages to get from Bell Lake to Great Mountain Lake via David Lake. My pack was *extremely* heavy and I ran back to help others so I covered extra distance. Teeny Tiny was a champ on this tough day of paddle/portaging.
Tuesday Aug 8, 2017 #
Note
slept:5.5
Timato, Mrs. Tiny, Teeny Tiny, 'Bent, AdventureDog and I are enroute to Killarney with canoes, marshmallows, wine, rain jackets and a shockingly large pile of other food and gear. The forecast stinks but we have an adventurous 5-year-old to entertain so let the fun begin!
Monday Aug 7, 2017 #
Note
slept:6.0
Sunday Aug 6, 2017 #
9 AM
Running (Trail) 3:05:40 [3] 18.66 km (9:57 / km) +969m 7:54 / km
slept:5.5 shoes: Salomon Speedcross Bordeaux
While 'Bent, Melanie B and BGY did a 5-hour hilly run around Hockley, I opted for a shorter, slower and - most importantly - later run from the 5th Line parking lot. It's a fine line between training enough and overdoing it; I'm feeling good now but it would be easy to mess up. I'm not going to run tomorrow.
Today's route was modelled after a winter run that Browner and I did before Leatherwood. Our goal was to climb 1,000 m in 20 km and we succeeded. I could have done that today but ran out of time because of my late start. The top priority was a post-run brunch with the other three at the Black Birch Restaurant. I didn't eat at all during the run so I could truly appreciate it. :)
Today's route was modelled after a winter run that Browner and I did before Leatherwood. Our goal was to climb 1,000 m in 20 km and we succeeded. I could have done that today but ran out of time because of my late start. The top priority was a post-run brunch with the other three at the Black Birch Restaurant. I didn't eat at all during the run so I could truly appreciate it. :)
Saturday Aug 5, 2017 #
Note
Fascinating Radiolab podcast today: "Nukes"
http://www.radiolab.org/story/nukes/
"President Richard Nixon once boasted that at any moment he could pick up a telephone and - in 20 minutes - kill 60 million people. Such is the power of the US President over the nation’s nuclear arsenal. But what if you were the military officer on the receiving end of that phone call? Could you refuse the order? This episode, we profile one Air Force Major who asked that question back in the 1970s and learn how the very act of asking it was so dangerous it derailed his career."
Short version: The missileers - the specialists who would launch intercontinental nuclear missiles - are subject to a strict system of checks and balances. For example, they have to confirm their orders out loud to one another, then they each have to turn a key simultaneously to launch the missile. They both carry weapons, partly to protect themselves from one another in case the other specialist goes rogue.
However, at the top of the chain of command where the orders originate, there are no checks and balances. The decision to launch an ICBM is entirely up to POTUS with no obligation to consult anyone else. One reason is that people believe any nukes launched toward the U.S. would target land-based missile sites so if they don't act within 6 or 7 minutes, they will lose their chance to retaliate.
With all due respect to my Republican friends, this is terrifying given the impulsiveness of the current White House occupant - plus a few other characteristics.
http://www.radiolab.org/story/nukes/
"President Richard Nixon once boasted that at any moment he could pick up a telephone and - in 20 minutes - kill 60 million people. Such is the power of the US President over the nation’s nuclear arsenal. But what if you were the military officer on the receiving end of that phone call? Could you refuse the order? This episode, we profile one Air Force Major who asked that question back in the 1970s and learn how the very act of asking it was so dangerous it derailed his career."
Short version: The missileers - the specialists who would launch intercontinental nuclear missiles - are subject to a strict system of checks and balances. For example, they have to confirm their orders out loud to one another, then they each have to turn a key simultaneously to launch the missile. They both carry weapons, partly to protect themselves from one another in case the other specialist goes rogue.
However, at the top of the chain of command where the orders originate, there are no checks and balances. The decision to launch an ICBM is entirely up to POTUS with no obligation to consult anyone else. One reason is that people believe any nukes launched toward the U.S. would target land-based missile sites so if they don't act within 6 or 7 minutes, they will lose their chance to retaliate.
With all due respect to my Republican friends, this is terrifying given the impulsiveness of the current White House occupant - plus a few other characteristics.
10 AM
Running hills (Trail) 3:12:28 [3] 15.01 km (12:49 / km) +1532m 8:29 / km
slept:5.5 shoes: Salomon Speedcross 4 - Blue
"Elevation Gain" Week continues! Today was pure hills at Georgian Peaks on a beautiful, cool day. My goal was 1500 meters of climb, which is about 6 repeats of the ski hill. I hiked up with poles and ran down at an easy, ankle-safe pace.
I got lucky when Dee, Red and Nicole escorted me for 3 repeats, which made the time fly. So great to see them and hear their news! After that, I listened to podcasts. I missed 15 mins of my track when I forgot to turn the Ambit back on after chatting with a hiker. Data adjusted.
So that's been 2900 m of climbing on foot in the past three days over almost 36 km that took almost 7 hours. That's a little more climbing per km than we'll do each day at Ultra Tour Monte Rosa, which averages 40 km and 3,000 m climb per day with a daily time limit of 12 hrs. I can't replicate the Alps in southern Ontario but I'm getting a little taste of it!
I got lucky when Dee, Red and Nicole escorted me for 3 repeats, which made the time fly. So great to see them and hear their news! After that, I listened to podcasts. I missed 15 mins of my track when I forgot to turn the Ambit back on after chatting with a hiker. Data adjusted.
So that's been 2900 m of climbing on foot in the past three days over almost 36 km that took almost 7 hours. That's a little more climbing per km than we'll do each day at Ultra Tour Monte Rosa, which averages 40 km and 3,000 m climb per day with a daily time limit of 12 hrs. I can't replicate the Alps in southern Ontario but I'm getting a little taste of it!
Friday Aug 4, 2017 #
1 PM
Running hills (Trail) 2:20:15 [3] 12.5 km (11:13 / km) +850m 8:22 / km
slept:6.0 shoes: Salomon Sense Ultra 2017
Back to 5th Line in Hockley Valley to get in some climbing between severe thunderstorm warnings. I finished Season 2 of Serial, which was fine but not as captivating as Season 1.
Thursday Aug 3, 2017 #
1 PM
Running hills (Trail) 1:26:16 [3] 8.07 km (10:41 / km) +534m 8:02 / km
slept:7.5 shoes: Salomon Speedcross 4 - Blue
Another day, another severe thunderstorm watch. I'd considered a Georgian Peaks session but decided to stay closer to home in case I had to bail. I decided on some different hill repeat routes from the 5th Line Bruce Trail parking lot in Hockley Valley. I'd tested this out a few months ago and it's an efficient way to get in lots of climbing in a short distance, mostly in the shade, which is nice on a hot, humid day.
As expected, thunder began to roar before I was ready to stop but it was a decent climbing session for a relatively short run. An eye-opening moment was doing calculations on the drive home and realizing that I will run 5 times as far as this each day of UTMR, which is fine, but it'll be up to *6* times the elevation gain. So yup, UTMR will is going to feel hilly!
As expected, thunder began to roar before I was ready to stop but it was a decent climbing session for a relatively short run. An eye-opening moment was doing calculations on the drive home and realizing that I will run 5 times as far as this each day of UTMR, which is fine, but it'll be up to *6* times the elevation gain. So yup, UTMR will is going to feel hilly!
Wednesday Aug 2, 2017 #
Note
Alex Hutchinson reports on a new study that challenges common wisdom about losing weight in an endurance event. It is widely believed that it's a sign of dehydration when you lose weight during a run. However, when you burn fuel during exercise, e.g. carbs stored in your muscles, the chemical reaction releases stored water for use in your body. Thus, according to this study, you *should* lose a little weight when you run because you're using up fuel. However, your level of hydration may not decrease unless you lose a larger amount of weight.
https://www.runnersworld.com/sweat-science/just-be...
https://www.runnersworld.com/sweat-science/just-be...
7 PM
Strength & Mobility (Lower Body + Physio) 45:00
slept:7.5
Thunderstorms *again* so I shopped for canoe trip food instead of riding my bike.
Tuesday Aug 1, 2017 #
Note
slept:5.75
Note to self: No caffeinated coffee after breakfast even just to be social with Mom - unless I actually *want* to be wide awake at 3 a.m. In that case, it's OK.