Training Log Archive: RLShadowIn the 30 days ending Jun 30, 2008:
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Sunday Jun 29, 2008 #
Orienteering race 3:04:44 [4] *** 11.53 mi (16:01 / mi)
weight:167lbs shoes: Nike Pegasus Trail
Adventure run at Ellison. Teamed up with Laura Williams, a co-worker from OCD and an avid trail runner, who has done a little bit of orienteering.
We did fine on Map 1, the initial score-O, and OK but not real speedy on the trail run into Ellison Wetlands.
We didn't do so great on the score-O in the wetlands; not the greatest strategy, and got caught in some real thick vegetation at one point, trying to take a shortcut. By then, I was pretty tuckered out, plus I didn't want to totally exhaust myself since I'm planning on doing a 50K trail run next weekend.
Our trail run on the way back to Ellison was definitely slower than the first trail run. Then on the last orienteering section, we were doing a lot of walking until we met up with the Urkfitz/Nace team at control #19, I think it was. We then started feeling a bit more competitive, did some running, and punched in at the next several controls within a minute of them. It was a pretty tough race to the last control, with us getting there a bit ahead of them, and managed to beat them to the finish by a couple of minutes.
All in all, a good workout, and Laura seemed to enjoy it. Had enough hills to last me for a few weeks, that's for sure ...
We did fine on Map 1, the initial score-O, and OK but not real speedy on the trail run into Ellison Wetlands.
We didn't do so great on the score-O in the wetlands; not the greatest strategy, and got caught in some real thick vegetation at one point, trying to take a shortcut. By then, I was pretty tuckered out, plus I didn't want to totally exhaust myself since I'm planning on doing a 50K trail run next weekend.
Our trail run on the way back to Ellison was definitely slower than the first trail run. Then on the last orienteering section, we were doing a lot of walking until we met up with the Urkfitz/Nace team at control #19, I think it was. We then started feeling a bit more competitive, did some running, and punched in at the next several controls within a minute of them. It was a pretty tough race to the last control, with us getting there a bit ahead of them, and managed to beat them to the finish by a couple of minutes.
All in all, a good workout, and Laura seemed to enjoy it. Had enough hills to last me for a few weeks, that's for sure ...
Friday Jun 27, 2008 #
Running 1:01:00 [1] 6.47 mi (9:26 / mi)
weight:171lbs shoes: Merrell Overdrive
Easy run with Anne on a warm, muggy morning. Hojack Trail, starting at Klem, ran down to near Holt, then back NW to Lake, and then back to Klem.
Wednesday Jun 25, 2008 #
Running hills 59:00 [1] 4.66 mi (12:40 / mi)
weight:170lbs shoes: Asics Gel Kahana May 08
Fairly slow run with Anne on a warm late afternoon at Ellison Wetlands. From Empire to Old Browncroft and back.
Tuesday Jun 24, 2008 #
Walking (Dog walking) 44:00 [0] 2.2 mi (20:00 / mi)
Dog walking, total of four walks throughout the day. Dog-sitting for the dog across the street, so I had three dogs in tow. Each walk was to the end of Woodland, and around the trail in the woods.
Running 42:10 [3] 5.26 mi (8:01 / mi)
weight:169.5lbs shoes: Nike Pegasus
Fairly fast run, fast by my standards anyway, in the late afternoon. Pleasant day, sunny and around 70 but low humidity, felt pretty good weather-wise. Ran over to Maple, to Klem, to Drumm, to Hojack, to Van Alstyne, to Klem, to Gravel, to Rt 104 bike path, to Maple, and home. Started out around an 8:30 pace, gradually sped up, last mile was around 7:20-7:30 pace.
Monday Jun 23, 2008 #
Running 1:11:00 [2] 8.2 mi (8:39 / mi)
max:140 weight:170.5lbs shoes: Asics Gel Kahana May 08
Mid-morning run from home to the main Webster post office to mail in my entry for the Finger Lakes 50's 50K on July 5. Guess I'm committed now.
Ran through the woods at the end of Woodland to the next road and over the Maple, then took the Rt 104 bike path to Holt, crossed 104, ran on the access road to the post office, mailed the entry, ran on the road that goes towards the back of Wegmans, back to the bike path, and home. A deceptively warm morning; thermometer at home said around 63 when I left, but it sure seemed warmer than that in the sun, which was nearly all of the route.
Ran through the woods at the end of Woodland to the next road and over the Maple, then took the Rt 104 bike path to Holt, crossed 104, ran on the access road to the post office, mailed the entry, ran on the road that goes towards the back of Wegmans, back to the bike path, and home. A deceptively warm morning; thermometer at home said around 63 when I left, but it sure seemed warmer than that in the sun, which was nearly all of the route.
Sunday Jun 22, 2008 #
Walking (Dog walking) 30:00 [1] 1.0 mi (30:00 / mi) +246ft 24:20 / mi
shoes: Saucony Excursion TR2 03-11-08
Walk with Cheryl and the dogs in Iron. Bay East, starting from the brown house on Empire Blvd.
Saturday Jun 21, 2008 #
Running long (Trail run) 3:52:55 [3] 18.21 mi (12:47 / mi)
weight:170lbs shoes: Nike Pegasus Trail
Trail run/walk at Mendon, with Anne, trying for a long trail run in preparation for the Finger Lakes Fifties 50K on July 5 in Finger Lakes National Forest. We did two large loops more or less around the perimeter trails of the park, not quite exactly the same each time but pretty close. Each loop was around 9 miles. We did a lot of walking, nearly always walking any significant uphills. After today, I'm pretty skeptical about my ability to do 50K on trails -- we'll see, I suppose. Can always bail out to the 25K.
Friday Jun 20, 2008 #
Running 36:10 [2] 4.24 mi (8:32 / mi)
max:140 shoes: Nike Pegasus
Mid morning run with the dogs, on the Hojack trail, from Klem to Lake and back. Although it seemed like a cool, gray morning, the dogs were having trouble keeping the pace for the last mile.
Wednesday Jun 18, 2008 #
Running warm up/down 10:42 [1] 0.88 mi (12:10 / mi)
shoes: Merrell Overdrive
Warmup for trail race.
Running race 37:46 [5] 3.52 mi (10:44 / mi) +722ft 8:59 / mi
max:160 shoes: Merrell Overdrive
Dirt Cheap Trail race, at Ellison Wetlands. Very hilly, nearly all single-track. Distance was stated to be 4.5 miles; Forerunner said it was about a mile short, continuing the trend of trail race distances being far shorter than advertised. Still, it was a very strenuous race.
I ran this one pretty hard, unlike the previous two races of the Dirt Cheap series. I felt recovered from the Buffalo Marathon, and I don't have any race this weekend to taper for, so I figured I might as well go hard in this one.
To motivate myself, I picked two people who I'm generally close to, with the goal to stay with or beat them. One was Wilt Alston, who I beat in the first race of this series, but he beat me in two subsequent trail races. The other was Patty Lyons, who I'm usually close to but she always beats me.
I was 50% successful -- I passed Wilt about halfway through the race, and it seemed clear that he wasn't going to pass me back, and he didn't. I beat him by just over a minute, I believe. Patty, on the other hand, I didn't even see after about 0.5 miles into the race, when she was around 15 people ahead of me. She beat me by around a minute, very decisively.
Finished 53rd out of 128 overall; 1st out of only 3 in my age group.
Congratulations to Patty -- she was 3rd female, 40th out of 128 overall, and easily won her age group.
I ran this one pretty hard, unlike the previous two races of the Dirt Cheap series. I felt recovered from the Buffalo Marathon, and I don't have any race this weekend to taper for, so I figured I might as well go hard in this one.
To motivate myself, I picked two people who I'm generally close to, with the goal to stay with or beat them. One was Wilt Alston, who I beat in the first race of this series, but he beat me in two subsequent trail races. The other was Patty Lyons, who I'm usually close to but she always beats me.
I was 50% successful -- I passed Wilt about halfway through the race, and it seemed clear that he wasn't going to pass me back, and he didn't. I beat him by just over a minute, I believe. Patty, on the other hand, I didn't even see after about 0.5 miles into the race, when she was around 15 people ahead of me. She beat me by around a minute, very decisively.
Finished 53rd out of 128 overall; 1st out of only 3 in my age group.
Congratulations to Patty -- she was 3rd female, 40th out of 128 overall, and easily won her age group.
Tuesday Jun 17, 2008 #
Running 35:54 [2] 4.1 mi (8:45 / mi)
max:140 shoes: Merrell Overdrive
Easy run on a cool morning with the dogs, on the Hojack trail. From Klem to Lake and back.
Monday Jun 16, 2008 #
Running long 1:30:12 [3] 10.24 mi (8:49 / mi)
max:140 weight:170lbs shoes: Asics Gel Kahana 10-07 - screw
Semi-long run on the canal, mid-morning. Started at Shoen Place, ran east to just past Carol Moran's house, then back. First longish run since the marathon when I've felt pretty good the whole way. I've heard a rule of thumb that recovery from a race is one day per mile of race distance; today is 22 days after the Buffalo marathon, so that's pretty close to the rule of thumb. I steadily increased the pace as the run went on, from 9:19/mile for the first 1.5 miles, to 8:33/mile for the last 2.4 miles.
Very nice day, mid 60's, mix of sun and clouds, moderate wind from the west. Lots of people on the canal.
Very nice day, mid 60's, mix of sun and clouds, moderate wind from the west. Lots of people on the canal.
Sunday Jun 15, 2008 #
Note
I just received the report that the team of Anne Schwartz (my main training partner, and ROC member) and Stina Bridgeman (also ROC member) won the US Rogaining Championship, held at Allegany yesterday and today, in the Female Open division! (24-hour time category) Congratulations to Anne and Stina.
Running 31:57 [2] 3.55 mi (9:00 / mi)
max:132 shoes: Saucony Excursion TR2 03-11-08
Easy recovery run. Legs felt pretty dead for the first mile or so, but felt better near the end. Ran from home, to the trails near the DeWitt Rd well fields. I used to run there all the time but haven't been there in years.
Saturday Jun 14, 2008 #
Orienteering race 5:52:25 [4] 13.5 mi (26:06 / mi) +3199ft 21:19 / mi
shoes: Nike Pegasus Trail
Allegany Rogaine, 6-hr category, teaming with Sergey. I would say that 90% of the distance we covered was through the woods (no trails), and there was a lot of climb.
Distance is the best estimate (of the distance covered) from tracing our route on the map and measuring the length of the line. I think it's pretty good, although it was probably a little longer than measured, because there is always some weaving back and forth to get around fallen trees and other impediments.
11 controls, 620 points; we took first in the 6-hr category (but not a lot of teams entered that category). We were reasonably pleased with how we did. One significant mistake that cost maybe 15 minutes, which happened during a 45-minute total downpour and may have affected concentration (and definitely affected my ability to see, with rain-covered and foggy glasses).
Our average pace was around 3.7 km/hr which, considering that it was nearly all off-trail, and that there was a lot of climb, we were pretty happy with. We averaged 15:18/km for the first 6 controls, and 16:51 for the last five controls plus the last control to the base camp. So we slowed down, as I sensed we had, but not all that much (actually, less than I thought).
For anyone who doesn't have the rogaine map to refer to, this won't mean anything, but for the record, here was our route. (Times refer to the time from the previous control.)
604 (26:04)
401 (23:53)
605 (22:37)
411 (26:03)
505 (26:37)
601 (23:27)
803 (52:07)
402 (15:28)
805 (48:53)
408 (34:06)
701 (40:53)
Finish (12:17)
The worst control physically was 803 (800 foot climb to the hilltop). The worst one navigationally was 805 (started down the wrong spur; probably a 10-15 minute error).
Weather could have been better. It rained on and off for the first couple of hours, then stopped, only to return around 3 pm, in the form of an extremely heavy and persistent downpour (lasting for 30-45 minutes).
Distance is the best estimate (of the distance covered) from tracing our route on the map and measuring the length of the line. I think it's pretty good, although it was probably a little longer than measured, because there is always some weaving back and forth to get around fallen trees and other impediments.
11 controls, 620 points; we took first in the 6-hr category (but not a lot of teams entered that category). We were reasonably pleased with how we did. One significant mistake that cost maybe 15 minutes, which happened during a 45-minute total downpour and may have affected concentration (and definitely affected my ability to see, with rain-covered and foggy glasses).
Our average pace was around 3.7 km/hr which, considering that it was nearly all off-trail, and that there was a lot of climb, we were pretty happy with. We averaged 15:18/km for the first 6 controls, and 16:51 for the last five controls plus the last control to the base camp. So we slowed down, as I sensed we had, but not all that much (actually, less than I thought).
For anyone who doesn't have the rogaine map to refer to, this won't mean anything, but for the record, here was our route. (Times refer to the time from the previous control.)
604 (26:04)
401 (23:53)
605 (22:37)
411 (26:03)
505 (26:37)
601 (23:27)
803 (52:07)
402 (15:28)
805 (48:53)
408 (34:06)
701 (40:53)
Finish (12:17)
The worst control physically was 803 (800 foot climb to the hilltop). The worst one navigationally was 805 (started down the wrong spur; probably a 10-15 minute error).
Weather could have been better. It rained on and off for the first couple of hours, then stopped, only to return around 3 pm, in the form of an extremely heavy and persistent downpour (lasting for 30-45 minutes).
Wednesday Jun 11, 2008 #
Running long 1:29:27 [1] 9.27 mi (9:39 / mi)
shoes: Saucony Excursion TR2 03-11-08
Semi long run with Anne. Parked in the lot at Webster Park by the lakefront. Ran east on Lake Rd and back, with a couple of side detours. Very nice day, around 70 along the lake where we were, with a nice breeze, and overcast most of the time.
Tuesday Jun 10, 2008 #
Running 54:25 [2] 6.05 mi (9:00 / mi)
max:140 weight:172lbs shoes: Asics Gel Kahana May 08
Got an earlier start this morning than yesterday, to try to beat the heat. Turned out I also, just barely, beat the thunderstorms. At least I'm hearing thunder as I'm writing this ...
Ran from home, over to Maple, to Klem, to Drumm, to Hojack trail, to Klem, to 5 ML, to 104 bike path, to Maple, and home.
It was only 72 on our back porch when I left, but our house and street are very shady. Once I got out in the sun, it felt more like the low 80's -- still very warm.
Ran from home, over to Maple, to Klem, to Drumm, to Hojack trail, to Klem, to 5 ML, to 104 bike path, to Maple, and home.
It was only 72 on our back porch when I left, but our house and street are very shady. Once I got out in the sun, it felt more like the low 80's -- still very warm.
Monday Jun 9, 2008 #
Running 53:03 [2] 5.83 mi (9:06 / mi)
weight:172lbs shoes: Saucony Excursion TR2 03-11-08
More hot-weather training. Mid-morning run, around 85 F, sunny, and humid. Did the Hojack trail from Klem Rd to the NW, but stupid me, at the time I went out, the sun was directly in line with the direction of the trail, which meant essentially no shade for the first mile. Once the trail crossed Van Alstyne, it veered more northerly and it was much more wooded, so there was good shade from that point on. About halfway in between Vosburg and Lake Rd, a slight breeze from the north came in, which seemed to drop the temperature around 5 degrees. Once I got to Lake Rd, I ran down to Lake Rd, and into the Forest Lawn area, then back to Lake Rd, to Baker, to Vosburg, and back on the trail. The last unshaded mile on the trail was very warm indeed.
Sunday Jun 8, 2008 #
Biking (Road) 27:30 [3] 7.1 mi (3:52 / mi)
First biking of the season. Only got out on my bike once last year, and determined to do a bit more than that this year ...
Just did roads around my area. In general, Bay to Ridge to Gravel to Klem to Bay and back home.
Rear end was definitely feeling it the last few miles... can tell I need to get in shape for anything more extensive.
Just did roads around my area. In general, Bay to Ridge to Gravel to Klem to Bay and back home.
Rear end was definitely feeling it the last few miles... can tell I need to get in shape for anything more extensive.
Running 34:31 [3] 4.02 mi (8:35 / mi)
max:140 weight:171lbs shoes: Saucony Excursion TR2 03-11-08
Late-afternoon run on Hojack Trail. Wanted a place that was both shady and flat. Muggy, but "only" around 80 degrees, at least at our house. Did NOT take the dogs!!
Started at Klem, went towards Hard and Holt. Good news on the trail -- since it was Sunday and no construction going on in the new housing complex where Arena's used to be, I could check things out a little better. After the Hojack trail on the RR bed ends and the trail winds through the woods for about 0.1 miles, it comes out in the housing development, but right at the dead end of a very short street. So it's easy to get to the road without trespassing on someone's lot. Looks to me like this will be a permanent connection between the trail and Holt Rd.
Ran into North Ponds Park and around the loop, then back to Klem.
Started at Klem, went towards Hard and Holt. Good news on the trail -- since it was Sunday and no construction going on in the new housing complex where Arena's used to be, I could check things out a little better. After the Hojack trail on the RR bed ends and the trail winds through the woods for about 0.1 miles, it comes out in the housing development, but right at the dead end of a very short street. So it's easy to get to the road without trespassing on someone's lot. Looks to me like this will be a permanent connection between the trail and Holt Rd.
Ran into North Ponds Park and around the loop, then back to Klem.
Saturday Jun 7, 2008 #
Running race 1:40:00 [4] 7.96 mi (12:34 / mi)
shoes: Asics Gel Kahana May 08
Fleet Feet trail race at Mendon. Race is stated to be 9 miles, with two 4.5 mile loops. First loop was 4.28 miles per GPS, second loop was 3.67, so distance was well short of 9 miles. Still seemed plenty long, though.
The time is the sum of what I covered the first loop in plus the second loop time. It is not my official race time, which will be quite a bit longer (by around 6 minutes or so). I was starting to develop a blister on the back of my left foot (near the bottom of the Achilles tendon) on the uphills, which were numerous and steep. I decided there was no way I could complete the second loop like that, so I went down to my car to switch to another pair of shoes after the first loop. It was around a 0.3 mile round trip to my car.
The course was not at all muddy, thankfully, but was extremely hilly. The hills coupled with the heat made for a very grueling race. The first loop, I averaged 12:19/mile, which seems awfully slow, but there was a lot of walking happening on the uphills. The second loop was even slower, at 12:51/mile.
All in all, a very good workout and good heat training, that's for sure.
The time is the sum of what I covered the first loop in plus the second loop time. It is not my official race time, which will be quite a bit longer (by around 6 minutes or so). I was starting to develop a blister on the back of my left foot (near the bottom of the Achilles tendon) on the uphills, which were numerous and steep. I decided there was no way I could complete the second loop like that, so I went down to my car to switch to another pair of shoes after the first loop. It was around a 0.3 mile round trip to my car.
The course was not at all muddy, thankfully, but was extremely hilly. The hills coupled with the heat made for a very grueling race. The first loop, I averaged 12:19/mile, which seems awfully slow, but there was a lot of walking happening on the uphills. The second loop was even slower, at 12:51/mile.
All in all, a very good workout and good heat training, that's for sure.
Thursday Jun 5, 2008 #
Running long 1:36:15 [2] 10.02 mi (9:36 / mi)
max:145 weight:170lbs shoes: Nike Pegasus Trail
Semi-long run. Heat/humidity training, and didn't do too well at it. Mid day, warm, hazy sun, muggy. Started at Lake Ontario Beach parking lot. Ran down Genesee River Trail to Lake Ave, then eventually to the pedestrian bridge over the river to Seneca Park. Ran the Seneca Park roads and trails, and then the old RR bed, to where it comes out on Thomas Ave. Then over the drawbridge (O'Rourke Bridge? I think that's the name), and north on the trail to the car. Had significant difficulties, presumably due to heat. I was doing a lot of walking during the last 3 miles or so. Time and distance includes the walks.
Tuesday Jun 3, 2008 #
Running 50:35 [3] 5.91 mi (8:34 / mi)
weight:171.5lbs shoes: Nike Pegasus Trail
Mid-morning run with the dogs, on Hojack Trail. Started at Klem; ran SE towards Hard, then towards Holt (can't get to Holt anymore due to housing construction). Then headed back NW, a little past Vosburg, and back to Klem. Overcast, around 60 degrees, muggy.
Monday Jun 2, 2008 #
Running 1:08:32 [1] 6.15 mi (11:09 / mi)
weight:171.5lbs shoes: Saucony Excursion TR2 03-11-08
Late-afternoon run with Anne on kind of a warm day. We decided to try to find some shade, so we ran trails in Webster Park for a while, then ran out to Holt Rd, to Lake, to Burnett, to the right at the T that brought us back to Holt. Then trails back to the campground area where we had parked. Pretty leisurely pace, but Anne doesn't like warm weather all that much, and it seems like she hasn't really recovered from the marathon that was 8 days ago yet. Unlike me -- I had a bad enough race that recovery from it went real fast.
Sunday Jun 1, 2008 #
Running 27:43 [2] 2.63 mi (10:32 / mi)
shoes: Merrell Overdrive
Whiting Rd nature trails. Went up with Anne, Cheryl, and the dogs. Cheryl and the dogs walked, Anne and I ran together this first loop. Did the perimeter trails.
Running 23:29 [4] 2.64 mi (8:54 / mi)
shoes: Merrell Overdrive
After the first loop together, Anne said she wanted to go slower and suggested splitting up, so I pushed pretty hard on this loop. Might have been the fastest I've done it.