Greetings Bushman, mopak, O2 , RD and others.
Wonderful to see some running going on and that you all still typing.
AM: easy half hour in the park. The Bride is away on business, so it's me and the kids chilling out at home.
Golden Gala was awesome. For the first time, we sat right in front of the long jump pit which is all the coaches and managers were mixed in with the crowd. Amazing to watch KD and the 5Kers blazing past.
Wanted to say hello to you guys. Might start posting again.
Dear the point could be,
Hope to not sound too gushy, but I have really missed your presence on this thread and am very happy for your return.
Saturday, AM; 1 hour on the MTB across pastures,lanes, and rural roads. they say you can't roller skate in a Buffalo patch. MTB on an Angus paddock isn't much better.
Sunday; Got a dose of Murphy's Law this AM.
I purposely rode a bike route that the Bride has been having trouble with dogs on. I got to the dogs neighborhood.... Tooling along about 18MPH and getting ready to grab my pepper spray can when a radio collared Timber Wolf crossed the road about 200 yards ahead. H'mmm, interesting----well that timely distraction pulled my focus from the business at hand. Next 3 canines were on a full run right for me from the yard of the roadside house. The rain softened road shoulder I swerved onto pulled me down, and these 3 pitbull types had me on their level. I suspect these really are family pets. If they were actually savage I was at a distinct disadvantage and they should have had no trouble shredding me. Repeated calls to the house produced who I assume was the owner. He apologised and called the beasts off. 2 dogs listened quite well but the older one, (who must be toothless) kept going for an ankle. She got it several times, but I only had some saliva smears to show for it. She on the other hand had a bloody nose from repeated swats to the face with my rear wheel.
I'll be calling some local agencies. Small children maybe wouldn't fare so well in a similar encounter.
Covered the 46K in 1;45, despite being rattled.
Monday; two sort MTB rides covering 8 miles total. Recovery day.
Tuesday; PM 10K in 53:00. Blustery winds, temps in the mid 50's.
Weds.AM Erbach park, 3.5 miles on wood chip trails. 10 min pace. Chris K kept up the banter. Still windy and 50'sF.
PM ride with the Flambeau Free Wheelers. Bikers numbered 12, pace average of 30K/H over 46 K. The host family put on a nice post ride meal of pasta and the fixing's.
5 easy and core today
50' yesterday along the H2O.....lovely weather with a slight headwind on the back....legs were tired afterward, likely due to my recent reduced activity.....also a bit crampy in the legs and feet overnight.....will take today off and do a shorter run tomorrow.....welcome back, tpcb....
Friday; PM. 30 mile road bike ride.
Sat. AM. 28 minute run. Muggy morning; worked up a good sweat. Got in 8 miles on the road bike an hour later. All in the rolling hills of SE Minnesota.
40' yesterday.....lovely morning......ran the alternate loop.....sans calf sleeves again.....not sure if I'm playing with fire there.....a bit of a sore hip before the run due to some activity from the previous day....no problems during the run....day off today......busy week, but hoping for Tuesday and then Friday....
Sunday; Nine mile forest for 90 mins. on the MTB with the crew. Split between single track and the open lanes.
Monday AM. Regular 10K loop. 56:00 flat. Felt weak in the heat.
40 minutes easy on a moderately rolling trail with the dog. 5 miles or so...
mmm...Raptured--- That's good. Sure must beat "ruptured" in any regard I can think of.
Tuesday; Crew of eleven MTB'ers hit the trails of the Chequamegon Forest for 75 minutes. The bugs became an issue after dusk, cutting short the usual post ride BS session.
Saturday, 3hrs sleep after nigh shift. Loosened up with a 40 minute mountain bike in the forest then we had a medley relay on some school sports fields. Ran a 2ish mile leg in 12.10. Stopped at the lake for a short kyak session as the sun when down. Chilly by then maybe 7-8 deg.
Sunday. Down to Melbourne for an 8km handicap over rolling hills on dirt trails. Windy old day. Pinged along pretty well through slightly downward 3k, mostly with tail wind, in 11.56. Turned in 16.10. It was a hard trip home into the wind and with the worst of the hills. Reached 7k in 10th spot with my co-marker Caitlyn kicking ahead. Reeled her in again 700 to go, passed one more then with 50 to go I heard footsteps. Dug deep and kicked up the hill to the finish. To no avail as big Richie took me on the line. H e was a 48/1.48 man back in the day so I guess I couldn't expect to outsprint him. 9th place at the finish and 3d fastest O/50.
Monday, very slow 2hr trot over the rugged trails of the McIvor Range. Steep hills but all very leisurely.
Tuesday, rode the mtn bike up on the ranges then left it in the bush. Ran about 5k around to the base of the steepest hiil. I ran 7 x 1 minute efforts up the hill, walked back down after each. Finished with 1 more rep but kept it going over the top for a 3 minute effort. Trotted back to the bike and rode home on sunset.
Wednesday, leisurely trot after waking up from night shift. Felt lethargic and was happy to shuffle through 11km in the hour. Jumped on the bike and cruised through a flat 10k loop and then did 15 mins. spinning on the windtrainer.
Today. I had a good sleep once home from work, about 5hrs.
Headed out for a solid 20k run. Through the forest then along the creek and up to the old railway in the One Eye forest and return. Good rhythm but a bit slow, about 4.40/45 per km. pace.
10km/ 35:22 with a half in 16:04
Weds.PM. 30 mile ride with a group of 11. Avg 29.7 KPH. Windy to the point of aggravation. Post ride suds and pizza at the Frosty Mug.
Thurs. AM. 40 minutes running, including 5x30 second hill strides. The 50F temps were a needed break from the heat of the last few days.
39' yesterday along the water.....was supposed to be 50+'.....right calf snagged again.....very slight twinge, then 2 steps later it went.....limped 1M home......had been careless and running without the calf sleeves.....learned my lesson.....still sore today, so not sure how long it will take this time.....will give it a few days.......
Friday PM; 22 road bike miles with the Bride. Casual pace.
Sat.AM, Did the Bellin 10K with Daughter #1. 70 minutes.
Sat.PM 75 min. on the MTB at a quick tempo. trails are still wet and sections closed due to standing water. Mosquitos to spare, so no stopping.
Sunday AM Trail 10 K in 43 minutes. First footrace for me since July of 2010 when the PF took over. Finished in the middle of a pack of 40.
Followed up with a 5 mile MTB ride in 28:48.
02; Sorry to hear the calf gave way again.
One more hit on the way to 5000 posts
Today is my 5000th straight restday in a row.
well in that case...
ysterday, 35 minutes in Milan's Parco Solari, easy progression, high humidity...powered by news of the children going to watch the BeachVolley c'ships in Rome, free of charge...
Monday; 45 min spin train session.
Tueday; AM.29 road bike miles. PM. 45 minutes of MTB play.
Weds. Rest.
Thurs. 39 low intensity road miles. Soreness from Sunday's trail run is nearly gone. Summer time and the living is easy.
MOARG? any thoughts.....anybody??
back on my feet for 30' today....purposely stopped at that time to make sure I work back into things gradually.....actually ran a few feet without the calf sleeves before I remembered them.....no problems.....weather a bit coolish and foggy, but took a dip anyway at the end.....first of the season!....