July 28 - August 3
<250min, 75min LR, 2xLifting, Hennepin-Lake 5K (17:37). I had been a little bummed about missing some minutes and missing some lifting, but the race on Sunday went a long way toward erasing any such concerns. Woke and warmed-up not feeling great, but managed a 5:52 opening mile with Phil. Then ran what I can only assume was a short 5:22 and a long 5:53 to finish. Very encouraged to have nearly a minute of improvement over two months with more running but only one workout. Great showing from SCRC as well! The long run was with Phil this week, up past Fort Snelling, where I'd never run before. The missing minutes came on Friday when a poor eating schedule and too much hot caught up to me 40min in to a 60min run.
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Congrats to the squad at HLC--looked like some pretty solid throwdownaj!
Most of last week was generally uneventful on the running front. Some 40-60 min runs in Boise up in the hills and along the Greenbelt. Generally speaking, Boise's a sweeter town than you might think.
Thursday did a short run in Teton Canyon with Mad Dogg, which was great.
Friday ran short again up South Leigh with Mad Dogg and Lori. Again, great.
Saturday, a nice hike in Rick's with the 'rents and Lori, really groovin' on the June-quality wildflowers in August. Also got in a short run from my new place--the view from the can is incredible!
Sunday. Long. From the new Interpretive Center in GTNP up Death Canyon to Fox Creek Pass, over to Marion Lake and back with a short detour for the view off the Death Canyon Shelf. Went with Lori and her friends Julie and Kris, who're awesome! Didn't bother with a watch since there was nothing else to do that day. Somewhere in the neighborhood of 26ish miles were covered, but there was also some high-altitude napping, picture taking, chatting, and swimming in Phelps lake. Got back and started eating fried chicken approximately 8 hours after we started.
Right hip was sore at the start and was particularly tight on the steep downhills, but the soak in the lake got rid of the pain for the last two miles.
Monday, woke up with a real sore right heel that improved over the course of the day. Easy 35 mins from home in the afternoon.
Workin' on gettin' moved in and all of that. For those of you keeping score at home, my new phone number on my landline up here in Tetonia, ID is 208.456.2025. I'll set up my voicemail eventually so it might actually be possible to reach me at some point.
Bedar.
biz
do you know why they call it death canyon? because of the Attack Moose there. i'm not kidding. watch out.
Speaking of attacking animals, made it out of Churchill alive on Friday night and, after a couple of days in Ithaca, am on the way to Alaska for 3 weeks. We ended the season having seen 21 polar bears, which is a lot, but more on that some other time.
The running has been getting back into full swing since leaving Churchill. Got in 10, 12, and 10 in Ithaca, which is my highest three day total since May. Was also quite relaxing to run without being on the lookout for large animals that could eat me. So that was something. Now I am looking to get some workouts back into things while gearing up for a cross/road racing season this fall. Am definitely looking forward to it.
Phew, busy week.
Tuesday was on the track for 5 x 400 (76, 73, 70, 69, 69) and 1 x mile (5:34) followed by some circuit work. Inner thigh/groin area pretty tight from Sunday's run which made the track stuff a bit more of a struggle than usual.
Wednesday up at Targhee for about an hour. Was late so ran the first section in Rick's pretty damn fast to catch the group, and that felt good.
Thursday easy run on the road at home in the afternoon, racing a nasty thunderstorm across the valley. We'll call it a tie. The power went out, so I was forced to grill some brats for dinner. Life's tough.
Friday, couple hours up Phillip's Pass with Lori--her favorite run out here. Unbelievably gorgeous trail, great start to the weekend.
Saturday, couple hours up Mail Cabin Canyon with some more thunderstormaj. Also some streakaj for the last part of the run. . .until I turned the corner to see an enormous unfriendly dog and a couple folks on horses heading towards us. Oops. Hightailed it back up the trail with the dog barking and snarling right up my you-know-what. Peeled off the trail, regrouped, rerobed, and greeted the riders sheepishly. Dude was on his cell phone, so really I think he deserved it. Also saw a moose, which was cool.
Sunday, 4:51:44 up Garnet Canyon towards Middle Teton. Ran all the way to the platforms, then alternated scrambling and running to the Meadows in 1:06. From there the trail peters out and it's generally a scramble. Also, lotta snow still. Failed to bring an ice axe and, for perhaps the first time ever, made some good decisions. Kicked across and up the first few snowfields (bad decisions), tried to climb around the next one (bad decision), downclimbed (necessary but bad decision), tried to scramble around the other side (less bad, but still shitty decision), reached the next snowfield and could see the route to the final approach entirely blocked by too-steep snow, jogged around to the side where I had first downclimbed having scoped a good route from the other side and turned back (good decision). Definitely one of the hairier situations that I've put myself in given that any fall was guaranteed to result in one possible outcome. Overall though I'm pretty stoked about convincing myself to turn back when I did. As far as time goes, with an axe I easily could have summited in that time or faster. Depending on conditions I'll try to take another crack at it this fall. Bedar.
Also, really good core and upper body work--I'm super sore, but the strength and flexibility work was really good.
Monday, 37 mins on Spring Ck Tr. 25 mins up, 12 mins down. It's friggin' steep, and my legs were pretty shot. Trying to get back into an early morning schedule tomorrow, we'll see how that goes.
August 4-10: 52 miles. A few solid mid-week runs and then an excellent 32mi, 5:35, outing on the Pacific Crest Trail on Sunday morning. Low 40s, overcast and a little drizzly at the start, but primo running for the most part. Not a lot of climbing, but most of the route was above 5000ft. Biked about 40mi on Saturday afternoon, so I was particularly pleased with the spring in my step. Keep an eye out for Phil Dunn and his Olympic 50k walk!
Tuesday Aug 12: Easy 40 mins from home in the morning. Nice and cool (since I was actually up at a reasonable time) so I was wearing pants and long sleeves. Lovin' it!
Wednesday: AM 45 min bike to Lisa's garage, 1:30 workout, 45 min bike home. Holy crap. First hour was a circuit--5 mins on the rowing machine, Versa Climber, spin bike, trampoline w/ medicine ball, and step-up box w/medicine ball. Followed with some bar work (hard to explain) medicine ball and mat stuff, mostly things that really hurt my abs and other places. Closed up by pulling a tire while running. Ow. But really fun! Oh, and the workout started at 5:30, so the alarm went off at 4:15. . .(shit)
PM: 1 hr up at Targhee. Short loop up in Ricks, then a good ways up Fred's. Then a shot straight up the gut of Shoshone and down. Bedar.
Aug 14: East 53:40 up to Stateline and down a ways, then back. Being able to run into another state within a half hour makes it sorta like being on the East Coast. . .
Felt pretty good, though sore from the garage workout. Left calf was particularly sore and during the lat 7-8 minutes the left soleous (sp?) got kinda twangy. Quads have been pretty tight all week from Sunday's adventure which has left my knees a bit sore from being tugged on from above. Tomorrow, assuming I can wake up, I'll just do the garage workout and some light strides, but skip the bike ride before and after. Should serve as a perfectly ill-advised pre-meet for a perfectly ill-advised race. Bedar.
Aug 15: 1:30 Garage workout. It was just Lisa and I so she decided to up it to 10 minutes per station rather than 5, and I smoked the pedal on the spin bike on Wednesday so we were down to Versa Climber (ever see the movie K2--yeah, that thing), trampoline w/medicine ball, step-up box with medicine ball, and erg. Not easy. Followed it up with medicine ball abs on the exercise ball alternating with abs on this wheely-thing (super-ass hard) and pushups. Pretty solid workout. Did some quick grocery shopping then followed things up with barefoot strides on the soccer fields at the high school. They felt real good, smooth, and fast. My left calf was sore all morning and is definitely tight and unhappy. I'll try to use the first 25-30k tomorrow to warm it up, then hammer out the last part of the race. We'll see how it goes!
Aug 11-17 The Olympics are kicking my ass! Prime time coverage is from 8pm-12am, with the occassional event of interest on "late night" coverage from 12:30am until whenever... Thusly, I've been sucked in a little too often. Work and running have suffered. Need to take a bit of Mr. Prine's advice and blow up the TV. The country part is in place, and the peaches are delicious right now...
30mi last week. 4 additional hours of biking and an awesome 3 hour Keeley hike on Tiffany Mountain this weekend. 100-104 in the Valley, but Patterson Lake was perfect on Saturday, and the temp was 20-25 degrees cooler at 6500-8200ft today. Sweetness!
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