6:45am run up to the Lake Agnes Tea House, starting from Lake Louise about 4k and 400m (1300 feet) of climbing. This gradient was much more manageable as an actual run versus power hike, although the walk / run strategy was definitely employed. Tried to keep up with Gareth on the way up, but he Killian Journet'd it back down. Stunning views of sunrise on the mountains overlooking Lake Louise. Finish by running all the way back down from Lake Louse to the Village, 12k all in.
With all the eccentric loading of the quads from the last two trail runs, the long ride in to Calgary was always going to be a slog. Barry put things into Beast Mode after the 1st rest stop and I yo-yoed off the back the rest of the day until the lunch stop at 150k. I don't know what kind of watts he was laying down but I when I checked mine I was well north of 300 in the group, and he did it seemingly for a 100k. And when he dropped off the front, the Philinator kept things rolling. A very hard day in the saddle.
Glad to have completed the camp with everyone safe and sound. More thoughts on camp later.
Sunday, August 31, 2014
Epic Camp D11 - Lake Louise
"Light" day with tack on options. 15k climb up to Morraine Lake. 6k (12k return) "run" / power hike up to Sentinel Pass at 8500 feet. Then bike back to hotel. Sentinel Pass was beautiful. Steep downhill running loaded up the quads, but I managed to stay upright on this trail run. Afternoon was open for tack ons. I tacked on a 3 hour post-lunch nap. Had time for a 10k run but the will evaporated as the rain came in.
Friday, August 29, 2014
Epic Camp D10 - Lake Louise
7am - run to lake - icy swim - can't feel frozen brick feet on run back. Mental prep for cold wet ride, castigate myself for leaving my good winter gear at home. Coldest, most miserable I have ever been on a bike, coming down off the 1st KOM from 6,000 feet a long fing way. Close to chucking the bike in the U-Haul and climbing in the van at the half way rest stop. Spent ten minutes in the restroom under the hand dryers trying to get warm, which only made it colder when I stepped back outside. Right. Decided to get the fing ride done. Rode hard to stay warm. Made it into Lake Louise and sunshine. Hot shower. Pre-dinner snack of poutine and IPA. Quick trip to the local sports shop: leg warmers, booties, proper gloves, proper smartwool socks. Caught up with my better half. Proper dinner. Ice cream run. We can sleep in tomorrow.
Sorted.
Sorted.
Thursday, August 28, 2014
Epic Camp D9 - Sunwapta
First day where I felt truly shit, where the legs never came round. I've been fatigued throughout camp but able to push thru after warming up. The 3 hour trail run yesterday depleted my reserves, apparently.
However, day did start off well. Day wasn't scheduled to get off until 7:30am (relatively late for camp). Got my first good night of sleep the entire camp, then short bike up to picturesque Pyramid Lake for a morning swim. Quick breakfast and then we were off on the ride to Sunwapta. 10k into the ride and the day's KOM up to Marmot Basin kicked off. Molina took off like a bat out of hell and was quickly out of sight. Unfortunately, he ended up taking a wrong turn and we never saw him again until Sunwapta. I tried to keep up with the group but it simply wasn't happening. One by one everyone went up the road from me. View from the ski area was lovely over the Athabasca river valley, and Bardsley finaly got his bear siting (up the ski slope about 200m). After the regroup the group headed back down. A few stayed behind with Bardsley and were plotting out how best he should strategize his bonus points sessions vis-a-vis what Newsom had planned. Wheels within wheels.
Ride down the Icefields Parkway was beautiful, and I was riding by myself at my own pace, and got to enjoy it. Into Sunwapta and off for our minimum 10k run. Another hilly tricky trail run. Whereas yesterday I was hyperfocused on foot plant, today I kept spacing off and paid for it, rolling my ankle once and biffing it twice, doing my hand no favors. Only a flesh wound. Shannon, Gareth, David, and Leah were kind enough to check on my condition and wait up for me. Do bears smell blood, the way sharks smell blood in the water, was I believe, the essential question.
Run done and that is all for today. Hope to feel better tomorrow.
However, day did start off well. Day wasn't scheduled to get off until 7:30am (relatively late for camp). Got my first good night of sleep the entire camp, then short bike up to picturesque Pyramid Lake for a morning swim. Quick breakfast and then we were off on the ride to Sunwapta. 10k into the ride and the day's KOM up to Marmot Basin kicked off. Molina took off like a bat out of hell and was quickly out of sight. Unfortunately, he ended up taking a wrong turn and we never saw him again until Sunwapta. I tried to keep up with the group but it simply wasn't happening. One by one everyone went up the road from me. View from the ski area was lovely over the Athabasca river valley, and Bardsley finaly got his bear siting (up the ski slope about 200m). After the regroup the group headed back down. A few stayed behind with Bardsley and were plotting out how best he should strategize his bonus points sessions vis-a-vis what Newsom had planned. Wheels within wheels.
Ride down the Icefields Parkway was beautiful, and I was riding by myself at my own pace, and got to enjoy it. Into Sunwapta and off for our minimum 10k run. Another hilly tricky trail run. Whereas yesterday I was hyperfocused on foot plant, today I kept spacing off and paid for it, rolling my ankle once and biffing it twice, doing my hand no favors. Only a flesh wound. Shannon, Gareth, David, and Leah were kind enough to check on my condition and wait up for me. Do bears smell blood, the way sharks smell blood in the water, was I believe, the essential question.
Run done and that is all for today. Hope to feel better tomorrow.
Wednesday, August 27, 2014
Epic Camp D8 - Rest Day in Jasper
Day started with a 5:50am walk over to the Jasper Aquatic Center for swim games (body clock, 4:50am: we lost an hour leaving BC for Alberta). 400 IM, 200 kick, 50 free. The 100 flys almost killed me. Fortunately, it was a short course yards pool. I tried streamlining half a length but that quickly went out the window as I went hypoxic from the unfamiliar stroke. Good competition amongst the swimmers Molina, Newsom, Petro, Zach, etc. Kid Stanford slew all.*
After that I grabbed a quick bite to eat and tried to take a nap for an hour before our scheduled 10:30 run, with minimal success. Run was to be an easy trail run, on the "flatter" option south of town. Newsom led a bunch of us out. Run ended up being a 3 hour hellacious hill climb, my longest and most punishing run outside of my one and only IM marathon. We would all periodically regroup at trail junctures but eventually the gazelles were up the road as it were. Barry and I ended up running the remainder together. Both of us biffed it a few times, despite being hyper focused on foot placement. A sore thumb, wrist, palm, and some funky knee pain was the result.
We were scheduled to roll out for an easy bike session of 60k up Maligne Lake Road. Since we ended up returning from the run at just before 2pm, grabbed only a half of a taco, wolfed that down, showered, then changed into my cycling kit to heat out. Ride was super chill as all had been out on the 3 hour bitch run. Scenery was beautiful, but you know that from the pictures others are taking and posting.
Dinner at the Jasper Brewing Co with Molina, Zach, Petro, Rob, Gareth, and Lou. Had a nice stout (the 6060) and a Bacon Cheeseburger. Was quite tasty.
After that I grabbed a quick bite to eat and tried to take a nap for an hour before our scheduled 10:30 run, with minimal success. Run was to be an easy trail run, on the "flatter" option south of town. Newsom led a bunch of us out. Run ended up being a 3 hour hellacious hill climb, my longest and most punishing run outside of my one and only IM marathon. We would all periodically regroup at trail junctures but eventually the gazelles were up the road as it were. Barry and I ended up running the remainder together. Both of us biffed it a few times, despite being hyper focused on foot placement. A sore thumb, wrist, palm, and some funky knee pain was the result.
We were scheduled to roll out for an easy bike session of 60k up Maligne Lake Road. Since we ended up returning from the run at just before 2pm, grabbed only a half of a taco, wolfed that down, showered, then changed into my cycling kit to heat out. Ride was super chill as all had been out on the 3 hour bitch run. Scenery was beautiful, but you know that from the pictures others are taking and posting.
Dinner at the Jasper Brewing Co with Molina, Zach, Petro, Rob, Gareth, and Lou. Had a nice stout (the 6060) and a Bacon Cheeseburger. Was quite tasty.
Tuesday, August 26, 2014
Epic Camp D7 - Jasper
Day kicked off with a 2k swim at 6am -- two laps around the small lake next to the Mike Wiegele heli skiing chalets where we were staying. I was a little late getting going as all the work and the relative lack of sleep is catching up. Then, we had a 7k run prescribed. I decided to do it as the 7 x 1k interval bonus set, so I had set out on a likely looking bit of flat road to measure off the 1k. Hoped for doing them under 4:10 for two bonus points and hit a few right on 4:10 but mostly 4:15 to 4:20. Have to be satisfied with that at this point in the camp.
Breakfast was best so far. Michelle was making huge buttermilk pancakes. There was some friendly jostling for position to get them you can be sure. I doused mine in butter, blueberry preserves, and maple syrup. A great way to fuel up for our monster 210k ride to Jasper.
The ride was nice and civilized to the first aid station at roughly 60k. Afterwards people were free to fly to the KOM point 80 klicks up the road. The peloton stayed together over the mostly flat lead in to the climb up thru Mt Robson provincial park. Newsom put in the first attack, an attempt to go Hans Solo from something like 30k out, but was chased down. Phil attacked the first climb but the bunch regrouped on the descent, so everyone was together to kick things off on the decisive climb. I put things into steady mode and the race went up the road, Shannon floating up the climb and the boys working hard not to get chicked. Zach took things out from Kid Stanford in a sprint, I was told, with Shannon chicking Petro. The Internet never forgets.
After the regroup it was all about finishing the 80k as quickly and sanely as possible. The ride itself was spectacular, following the Moose river thru an alpine valley with 10,000+ crags to either side. "One Pull" Molina was good for several, Zach "Metronome" P, and Petro all putting in big shifts to pull us home. Barry got tired of riding on the bull horns and decided to go to the front so he could "rest" on his aero bars. He proceeded to put it in "Beast Mode" and it was hard work hanging on to his draft.
Unfortunately, Adam "Kid Stanford" Krez had a major mechanical. His rear derailleur hangar cage cracked, the derailleur pulled up into the wheel. I felt no small amount of empathy for him. Hopefully the bike manufacturer will replace the frame under warranty. Amazingly Adam borrowed a bike after getting to Jasper in the van and proceeded to knock out the 60k he missed before dinner.
Into Jasper and the usual rush to sort out rooms, gear, get showered up, and try to catch up with my better half. Today was my turn for being interviewed for the IM Talk podcast with Bevan, so I prepped by getting stuck into a high ABV brew on minimal food. Afterwards I got a chance to talk with Phil and others. I had roomed with Phil already so you would think I'd know a lot about him, but in you are so focused on eating, training, recovering, staying in touch with those at home, and sorting out your shit for the next day that there's in actuality there's not so much time for deep conversation. Phil has a 50+ hour work week and a young family and a typical training week for him is "only" 8-10 hours. I find it amazing how fast these athletes are on the life mandated "minimal" training protocol and how well they can absorb the odd 45+ hour week. Good genes and quality sessions I reckon.
Molina was in fine fettle and had us in tears before and during dinner.
All good fun.
Breakfast was best so far. Michelle was making huge buttermilk pancakes. There was some friendly jostling for position to get them you can be sure. I doused mine in butter, blueberry preserves, and maple syrup. A great way to fuel up for our monster 210k ride to Jasper.
The ride was nice and civilized to the first aid station at roughly 60k. Afterwards people were free to fly to the KOM point 80 klicks up the road. The peloton stayed together over the mostly flat lead in to the climb up thru Mt Robson provincial park. Newsom put in the first attack, an attempt to go Hans Solo from something like 30k out, but was chased down. Phil attacked the first climb but the bunch regrouped on the descent, so everyone was together to kick things off on the decisive climb. I put things into steady mode and the race went up the road, Shannon floating up the climb and the boys working hard not to get chicked. Zach took things out from Kid Stanford in a sprint, I was told, with Shannon chicking Petro. The Internet never forgets.
After the regroup it was all about finishing the 80k as quickly and sanely as possible. The ride itself was spectacular, following the Moose river thru an alpine valley with 10,000+ crags to either side. "One Pull" Molina was good for several, Zach "Metronome" P, and Petro all putting in big shifts to pull us home. Barry got tired of riding on the bull horns and decided to go to the front so he could "rest" on his aero bars. He proceeded to put it in "Beast Mode" and it was hard work hanging on to his draft.
Unfortunately, Adam "Kid Stanford" Krez had a major mechanical. His rear derailleur hangar cage cracked, the derailleur pulled up into the wheel. I felt no small amount of empathy for him. Hopefully the bike manufacturer will replace the frame under warranty. Amazingly Adam borrowed a bike after getting to Jasper in the van and proceeded to knock out the 60k he missed before dinner.
Into Jasper and the usual rush to sort out rooms, gear, get showered up, and try to catch up with my better half. Today was my turn for being interviewed for the IM Talk podcast with Bevan, so I prepped by getting stuck into a high ABV brew on minimal food. Afterwards I got a chance to talk with Phil and others. I had roomed with Phil already so you would think I'd know a lot about him, but in you are so focused on eating, training, recovering, staying in touch with those at home, and sorting out your shit for the next day that there's in actuality there's not so much time for deep conversation. Phil has a 50+ hour work week and a young family and a typical training week for him is "only" 8-10 hours. I find it amazing how fast these athletes are on the life mandated "minimal" training protocol and how well they can absorb the odd 45+ hour week. Good genes and quality sessions I reckon.
Molina was in fine fettle and had us in tears before and during dinner.
All good fun.
Monday, August 25, 2014
Epic Camp Week One - Stats
Total time: 41h
TSS: 2600
Swim: 19 km
Bike: 812 km
Run: 95 km
This is a crap-ton more training than I have ever done, or will do, save next week. And I am not one of the crazy ass athletes who have been tacking on every day. Next week I'll push the envelope and see what happens.
TSS: 2600
Swim: 19 km
Bike: 812 km
Run: 95 km
This is a crap-ton more training than I have ever done, or will do, save next week. And I am not one of the crazy ass athletes who have been tacking on every day. Next week I'll push the envelope and see what happens.
Subscribe to:
Posts (Atom)