Category Archives: bike

2011 Training Log–Week 7

Setback time. Again. Was feeling pretty good early in the week, then tore my calf muscle on a simple little jog at the park. Running is out of the question for now, just taking it a day at a time and trying to get on the bike as much as I can.

Monday
Run – 5 / :50 / 115avg
Easy early morning treadmill.

Monday
Run – 5.1 / 1:01 / 122avg
Easy VFF jog in the snow.

Tuesday
Bike – 27.4 / 1:28 / 151avg
Excellent. Could tell first thing this morning that I was on a good day. Took the MTB out on the roads, which is not that exciting, but a helluva good workout. Have been trying to crack 20 miles in under an hour, got it this time with a 58:48 for a 20.4mph average (previous best on this course was 19.7 with 163 heart rate). Had to contend with some wind, but dosed my effort well to minimize the losses when it was working against me and really open it up when it was helping.Stats for loop:
20 / 58:48 (20.4) / 158avg

Wednesday
Run – 6 / 1:00 / 118avg
Easy early morning treadmill.

Wednesday
Run – .75 / 10:00
Beautiful day out, so decided to run a few laps around a soccer field in the VFFs. Happily trotted along until I was blindsided by the worst calf cramp I’ve ever had. Hit me mid-stride and I couldn’t even put my left foot down. I hopped around until I found something to lean against. The muscle was like a tape measure snapping back. Ended the run and limped back after trying to stretch and rub it out for a while.

Thursday
Nada. That wasn’t a cramp yesterday, I tore some calf muscle. Somewhere between a grade I and grade II strain. Very sharp pain the rest of the day yesterday, had a hard time walking. Feeling slightly better today, but it’s going to take several days to get past this one.

Friday
Bike – 21.9 / 1:21 / 132avg
Feeling pretty low today. Didn’t want to ride and was going to skip it. I’d have more time to feel sorry for myself that way… Ended up going and had a great time. Thankfully the leg didn’t bother me on the bike and I was able to ride without thinking about it for the most part. Joined in with a group of guys I hadn’t seen in a while. I think I might have cracked a rib from laughing so hard, we had a good time. Just what I needed.

Saturday
Bike – 27.1 / 1:49 / 149avg
Rode Deer Creek and High Grade Road. Big ring the whole way on the mountain bike. Very windy at times, but had a pretty good day. Tried to dial in my heart rate around 165 and just concentrated on turning circles. Went much better than I thought it would. It’s a lot of fun to ride a climb like this on a mountain bike. If you pass a roadie, your the man – and if one of them passes you, then you have a built-in excuse. Best of both worlds! Not that it means squat, but I passed about a dozen and didn’t get passed myself so that ended up being a lot of fun. Slightly off my 53 minute best on the road bike… but I’ll take it considering the circumstances. I was stoked to average over 10mph. I’m glad I’ve been putting in time on the bike over the last few months so I can transition to it in times like this, when I’m injured and can’t run, without feeling like I’m starting from scratch.The climb:
11.6 / 1:08:13 (10.2) / 167avg / 75cad / 2,838′ (4.7%)

Sunday
Run – 1 / 16:30
Time to test the calf with a little walking and jogging. Alternated walking @ 3mph and jogging @ 4.5. Was very knotted up and tight. I would take it right to the edge of feeling that sharp pain and then back off to a walk. Was happy to get through this. Couldn’t have gone any farther or faster, though.

Totals Time – 7:54Bike – 76.3 / 4:39
Run – 17.9 / 3:15

Pic of the week:

While playing Mr.Mom this week, I let my daughter do her own hair. She was very happy with her ponytail/pigtail creation.

Posted in bike, run, training

2011 Training Log–Week 6

Feb 13

Posted by chrisboyack

Strong week. First time topping 60 miles since the first week of August last year. Can’t believe it has been that long. Finding it tough to get fit-lose weight-recover from injury-transision to minimal shoes all at once, but I think I’m making steady progress in each area.

Monday
Run – 10.2 / 1:29 (8:46) / 148avg
Tough run. Worst footing conditions of the year, several inches of new snow on top of several inches of old snow. Worked hard. Temp was 23 with a little sun, so it was nice to finally wear shorts again. First yard sale of the year, too. Ate it hard on a slippery sidewalk section, not 10 steps after congratulating myself on a nice save from a slip just before. Luckily I popped right back up with no damage done.

Tuesday
Bike – 19 / :55 / 155avg
Trainer in the basement. Warmed up for 10 min, then shifted into the big ring and pushed the hardest gear I could for 40 minutes while still being able to keep a decent cadence (85+). Worked out really well, worked hard. Great way to build some power and squeegee out all the tightness from running.

Wednesday
Run – 11.2 / 1:39 (8:55) / 139avg
Ran this at a comfortable trot. Crazy conditions again. Everything from bare pavement to knee deep snow. 9 degrees – shorts and 2 shirts with light gloves.

Thursday
Run – 10.3 / 1:39 (9:42) / 136avg
Wow, this was a tough run. Snow conditions on today’s route were super challenging. Lots of calf-deep powder on top of old snow. Tough to grind out a 12-13 min pace for some parts. Kicked my butt pretty good.

Thursday
Bike – 8 / :30 / 112avg
Easy spin on the trainer to loosen up before rolling the calves for 30 minutes and doing a little stretching.

Friday
Run – 6 / 1:00 / 128
Easy recovery run on the treadmill.

Saturday
Run – 20 / 2:59 (8:57) / 146avg
Need this one after my last two long run disasters. Out before dawn on a Saturday again to get it done. Endured a lot of discomfort in the heels, but everything else was really good. Tough footing yet again with the snow and ice, but at least the temp was a balmy 32.

Lap times:
5.9 / 56:01 (9:29) / 139avg
5.9 / 52:37 (8:54) / 144avg
5.9 / 51:28 (8:43) / 148avg

Then added 2 miles on the end. Hustled to get under 3 hours:
2.3 / 18:52 (7:20) / 157avg

Sunday
Run – 4 / :40 / 129avg
Easy spin on the treadmill followed by some stretching. Heels still a little tender, but everything else still feels good.

Total Time – 10:53

Bike – 27 / 1:25

Run – 61.7 / 9:28

Posted in bike, run, training

2010 Year End Stats

Dec 30

Posted by chrisboyack

Time to look back on the year. Kind of surprised by the run miles with all the time off lately. I haven’t been watching the total, but when I checked it yesterday I was at 2498 so I hopped on the treadmill for a bit this morning to pop over 2500. Happy with that – just under 7 miles per day.

Bike could have been a bit higher if I was riding the road, but the biggest share of those miles were on the mountain bike.

Loose goal for 2011 = 3,000 running, 2,000 bike… We’ll see.

Happy New Year!