Training Log Archive: Bash

Yikes, carnage at the Sinister 7 100-miler out west! The forecast high was 35C so it was looking like a tough race even before it started. Only 9 solo women finished, one of whom - Ailsa MacDonald - was the overall race winner more than 90 minutes ahead of the 1st man. She has a 2:44 marathon PB. The DNF rate was 88% for female solos and 80% for male solos.

My Ambit said I needed 120 hrs (five full days!!) to recover from yesterday's run and I hadn't even given it any HR data to worry about. Good thing it didn't know about my other long run the previous day when I wore a different watch. Apparently, my Ambit doesn't have much faith in me!

I wasn't super energetic so I took my freshly tuned bike for an easy ride around Palgrave East. I ordered a dropper post with the bike, and it was finally installed on Thursday so this was my first test ride with it.

I always considered the dropper post to be an experiment that might not work out but a lot of reviewers consider it to be a "must have" feature on a new bike so I wanted to see what the fuss was about. The jury is definitely out because I can't see using it much in our moderate terrain but I'll try it for a few months. Maybe at the end of the season, I'll take it off and save it for trips to mountainous areas.

'Bent joined me for today's long run - a tour around Inglewood and Belfountain. We parked on Chinguacousy Rd. north of Old Baseline Rd. and ran trails and roads north to Forks of the Credit Provincial Park, where we did a loop back to the BT Trimble Side Trail, which we took to Belfountain Conservation Area with a side trip up the Crow's Nest trail. Then we took a 20-minute break at the ice cream store for treats and drinks. Today's aid station worked out much better than yesterday's! Then we ran roads to join the main Bruce Trail at the top of Devil's Pulpit and followed it 5-6 km to the car.

It was cooler, breezier and less humid than yesterday; I felt *so* much better running. It was, therefore, a little disappointing to see that today's time and distance were the same as yesterday's, with only 100 m more climb today to use as an excuse. Many of the trails were more technical today, I guess, and I hiked some rocky sections since I'm an injury-averse wimp.

Early in our run, Bob Knuckey drove up and rolled down his window. When he saw two people running with packs, he correctly guessed it was us. He was on his way home from swimming, biking 70 km and running 5 km. He is 69 years old and has a few Ironman 70.3 world championships under his belt - one of the most impressive athletes I know!

Photos are from Belfountain Conservation Area, which we've only visited a few times in the past.

More Achilles stretches.

In each of the last two weeks, I've done a 4-day block of similar runs to prepare for our stage race. Last week I aimed for 15 km or 2 hrs per day, whichever came first.

For a change this week, I'm doing two back-to-back long runs - 25 km or 4 hrs, whichever comes first. (I know 25 km doesn't sound like much for 4 hrs but it depends how much climbing I do.) Eventually, I'll work my way up to 4 days of long runs. Lucky for me in today's muggy weather, it was the 25 km that came first.

There were ominous clouds and a risk of thunderstorms so I planned a route with a few bail-out opportunities. My "aid station" was supposed to be the drink machine at the Albion Hills Chalet. I dug the coins out of my pack when I arrived, salivating about an icy drink on a hot day; then I noticed that every kind of drink was sold out. Boo.

Then home to watch Le Tour!

Achilles stretches. Must do these after every long run.

Down to Albion Hills and around some single and double track. There are still wet, mucky spots, especially at the south end of the park near the chalet. I'm taking my bike in tomorrow to get its dropper post installed and have it tuned up. After two months, I'm really happy with it and comfortable on the 29" wheels. Except in slippery situations, I now feel safer on the 29er since it isn't as easily stopped by obstacles on the trail, and it would be harder to get thrown over the handlebars because the wheel extends farther in front. On slippery roots though, I'd still be happier on the 26er with my feet closer to the ground. Maybe that will change over time too.

'Bent and I went to the quarry for a SUP yoga class. This was the paddling portion. Such a lovely evening!

SUP yoga - balance, balance, balance. Both of us feel fine after all the hill repeats yesterday. When we did the same session two weeks ago, 'Bent was sore for a few days afterward so apparently this "training" thing works.

You want that booty? Apparently, you need Squat Magic! Unassisted squats are soooo difficult. See the attractive model try one and stumble. Un-freaking-believable.