Training Log Archive: RLShadowIn the 31 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Running 1:08:09 [1] 7.41 mi (9:12 / mi)
weight:172.5lbs shoes: Nike Pegasus Trail
Late-afternoon run, mainly on the Rt. 104 bike path, with Anne. From my house, to Maple, to bike path, to Holt Rd, and return.
We had originally planned on doing our last around the bay run, before the bridge is removed for the summer tomorrow. And the weather was quite cooperative, in spite of dismal forecasts yesterday. But neither one of us were feeling 100% healthy (each had chest congestion and a cough), so I suggested wimping out to a much more modest run,
We had originally planned on doing our last around the bay run, before the bridge is removed for the summer tomorrow. And the weather was quite cooperative, in spite of dismal forecasts yesterday. But neither one of us were feeling 100% healthy (each had chest congestion and a cough), so I suggested wimping out to a much more modest run,
Sunday Mar 30, 2008 #
Running long 1:36:15 [2] 10.8 mi (8:55 / mi)
weight:172.5lbs shoes: Asics Gel Kahana 10-07 - screw
Long run on the canal, with the dogs. Started at Lyndon, headed east to Lock 30, and back. Sunny, around 40 degrees, with a bit of a wind from the SE.
Canal path surface was interesting. Essentially no trace of snow on the path up to the first cross road. After that, there was about 1.5 miles of nearly uninterrupted snow, about 1-2 inches in most spots. It wasn't a major impediment but it was definitely more annoying and more work/concentration than running on the bare gravel path. Then the snow stopped and it was bare again, at least through Lock 30.
Canal path surface was interesting. Essentially no trace of snow on the path up to the first cross road. After that, there was about 1.5 miles of nearly uninterrupted snow, about 1-2 inches in most spots. It wasn't a major impediment but it was definitely more annoying and more work/concentration than running on the bare gravel path. Then the snow stopped and it was bare again, at least through Lock 30.
Saturday Mar 29, 2008 #
Downhill skiing 20:00 [2]
Three ski runs at Bristol, before I had to report there for work. Another absolutely beautiful ski day. Cold, sunny, little wind, and outstanding conditions.
Thursday Mar 27, 2008 #
Snowboarding 25:00 [3]
Four runs at Bristol, after getting off of work. Nice, soft snow, great for snowboarding. Still basically all slopes open at Bristol. Skiers reported outstanding ski conditions this morning.
Wednesday Mar 26, 2008 #
Running long 2:01:08 [1] 12.6 mi (9:37 / mi) +410ft 9:20 / mi
shoes: Saucony Excursion TR2 03-11-08
Long run, with Anne, from the Bayside on Irondequoit Bay. Ran the first 6+ miles of the round the bay route, then headed back (didn't have the time for the full round the bay today). A stiff wind off the lake made it surprisingly cold along the lakefront, on a day when it was sunny and downright mild anywhere away from the lake. It had to be 10 degrees cooler at the lake than at my house, which is only about 3 miles from the lake.
Time and distance includes two walking breaks. Excluding the walks, we covered 12.3 miles at 9:27/mile.
Time and distance includes two walking breaks. Excluding the walks, we covered 12.3 miles at 9:27/mile.
Tuesday Mar 25, 2008 #
Running 48:00 [3] 6.0 mi (8:00 / mi)
max:165 shoes: Merrell Overdrive
Mid-afternoon run on the canal path, from Lyndon, heading east. With the dogs. Nice day, and the path was in very good shape. No snow at all, no puddles, and only a very few damp areas. I tried to push the pace faster than I've been running lately, and succeeded, but it was kind of discouraging to work as hard as it felt like I was working and only wind up with a pace of 8:00/mile.
Walking 14:30 [0] 0.85 mi (17:03 / mi)
shoes: Merrell Overdrive
Cool-down walk on the canal path, after today's run.
Monday Mar 24, 2008 #
Downhill skiing 1:00:00 [2]
Skiing for the morning at Bristol with Cheryl. Very good conditions, for late March. Everything still open that was open in mid winter. Surprisingly cold though. No sun at all which made the visibility not the greatest, but not terrible either.
Sunday Mar 23, 2008 #
Running 1:01:18 [1] 6.84 mi (8:58 / mi)
shoes: Saucony Excursion TR2 03-11-08
Mid-day run, with Anne, after our church services and before we each got together for dinner with our respective families. From my house, to Maple, Klem, 5 Mile Line, to bike path, to Gravel, to Ridge, to Maple, and back to my house. Nice day, sunny, upper 20's or so, little wind, little traffic.
Saturday Mar 22, 2008 #
Downhill skiing 24:00 [1]
Worked at Bristol, but the tuning center was slow first thing in the morning, so I delayed punching in until I got about an hour of skiing in. Absolutely fantastic conditions and weather.
Friday Mar 21, 2008 #
Running hills 1:03:00 [2] 5.5 mi (11:27 / mi) +820ft 10:02 / mi
shoes: Asics Gel Kahana - screw shoes
Ellison Wetlands, with Anne and the dogs. Trails very snowy (hard packed) and icy in spots; we both wore screw shoes without which we never could have done this route. Ran from Empire to Old Browncroft, then kept going to where the creek goes under Browncroft. But the creek was too high to get through to the other side of Browncroft, so we headed back at that point. Cold, sunny, windy day.
Thursday Mar 20, 2008 #
Snowboarding 24:00 [2]
Worked at Bristol today. Finished up the skis that were waiting to be done by mid-day. Official hours are until 4 pm (which is when the lifts close), but I had had no customers at all for the entire day, so I clocked out at 3 pm and got three runs in. Very good conditions. My last run was down Rocket, and I felt the best I ever have on a snowboard.
Wednesday Mar 19, 2008 #
Running hills 54:00 [1] 4.6 mi (11:44 / mi)
max:140 weight:172lbs shoes: Merrell Overdrive
Very lame treadmill workout at the OCD fitness center. Mainly trying out brand new shoes (a brand I had never worn) before I took them on the trails, to make sure my feet were OK with them. The workout was a combination of slow running and fast walking, with modest random hills (ranged from 0% to 6.4%).
Tuesday Mar 18, 2008 #
Running hills 1:12:40 [3] 7.26 mi (10:01 / mi) +902ft 8:57 / mi
max:160 weight:173lbs shoes: Saucony Excursion TR2 03-11-08
Glen Edith hill workout, with Anne on a cool, rainy afternoon. Five hill repeats, with a level loop at the top of each repeat.
Monday Mar 17, 2008 #
Downhill skiing 1:15:00 [2]
Skiing at Bristol with Cheryl. Utterly fabulous day; can it get any better than this? Sunny, temperature in the mid 20's, hardly any wind. Perfect conditions. We don't think the conditions were any better at Copper or Vail when we were out there in mid February.
I skied on my fairly newly acquired 180 cm GS skis, and am finally feeling comfortable on them, at least when conditions are this perfect. They go fast and are quite stable and vibration-free.
I skied on my fairly newly acquired 180 cm GS skis, and am finally feeling comfortable on them, at least when conditions are this perfect. They go fast and are quite stable and vibration-free.
Sunday Mar 16, 2008 #
Running long 1:34:55 [1] 10.19 mi (9:19 / mi)
weight:173lbs shoes: Nike Pegasus Trail
Run on the canal, from Shoen Place. First tried going east (on gravel path), but found that most of it was still pretty snow-covered. So we headed west, on the paved path, which was much better for the most part. There was a stretch right by the JCC with significant snow cover which was very uneven due to a lot of foot traffic, which was quite annoying, and another section that was shorter than the JCC part which also had significant snow.
Saturday Mar 15, 2008 #
Downhill skiing 30:00 [2]
Worked at Bristol today, but had time to do a few ski runs. Very tiring conditions (soft, loose snow).
Friday Mar 14, 2008 #
Running long 2:22:56 [1] 14.28 mi (10:01 / mi) +656ft 9:36 / mi
shoes: Asics Gel Kahana 10-07 - screw
Around the Bay run. Anne and I had planned on doing this loop with the ODR, Bagel Bunch, etc., but we wimped out because the weather last Saturday was so miserable. (Congratulations to Gil and Mike for doing the run in spite of the lousy weather.) So we scheduled our own around the bay run, with much, much better weather.
We both had today off, and had planned on doing the run in the afternoon, but the forecast called for a chance of rain later, so we went out at 9:30 am and had gorgeous weather. Some sunshine, very little wind, with temps ranging from around mid 30's at the start to mid 40's when we finished.
The time and distance includes three walking breaks. Counting just running time, we covered 13.7 miles at 9:36/mile.
We both had today off, and had planned on doing the run in the afternoon, but the forecast called for a chance of rain later, so we went out at 9:30 am and had gorgeous weather. Some sunshine, very little wind, with temps ranging from around mid 30's at the start to mid 40's when we finished.
The time and distance includes three walking breaks. Counting just running time, we covered 13.7 miles at 9:36/mile.
Walking 52:00 [2]
shoes: Asics Gel Kahana - screw shoes
Took the dogs for a late-afternoon walk in Ellison Wetlands, parking on Empire Blvd.
Wednesday Mar 12, 2008 #
Running 53:00 [2] 6.0 mi (8:50 / mi)
shoes: Asics Gel Kahana - screw shoes
Late afternoon run on the canal, with the dogs. Started at Perinton Park and ran west to the Marsh Rd bridge and back. Canal path was reasonably runnable. I used screw shoes which gave very good traction on the few areas that had ice or hard packed snow. Much of the path was bare ground and a little wet (or a lot wet) in spots, so it was a bit of a muddy run, but overall, can't really complain about the footing.
Tuesday Mar 11, 2008 #
Downhill skiing 1:20:00 [2]
Skiing for most of the afternoon at Bristol with Cheryl. Very nice day, great conditions. Skied with the 180 cm Head GS skis that I just acquired new for about the first half of the time, then switched to my more familiar 165 cm Dynamic slalom skis. Liked them both, although I feel a lot more comfortable on the slalom skis.
Monday Mar 10, 2008 #
Running long 1:36:30 [1] 10.1 mi (9:33 / mi)
weight:171lbs shoes: Asics Gel Kahana 10-07 - screw
Long run with Anne on a real nice late afternoon. Sunny, upper 20's, little wind. Did a tour of Penfield. Started at Creek and Plank; S. on Creek to Embury, to 5 Mile Line, to Atlantic, to Baird, to Whalen, to 5 Mile Line, north on 5 ML to Embury with a slight neighborhood detour to get our mileage up to 10 miles, then return.
Sunday Mar 9, 2008 #
Downhill skiing 2:00:00 [2]
Skiing at Bristol on a sunny but cool and windy afternoon, with Cheryl and Anne. Very nice.
Thursday Mar 6, 2008 #
Running 34:41 [3] 4.2 mi (8:15 / mi)
max:150 weight:171lbs shoes: Nike Pegasus Trail
Road run, from my house; to DeWitt Rd and some side roads off of DeWitt.
Wednesday Mar 5, 2008 #
Running hills 52:19 [2] 4.2 mi (12:27 / mi) +656ft 10:51 / mi
weight:172lbs shoes: Asics Gel Kahana - screw shoes
Ellison Wetlands, with Anne and the dogs. Anne and I decided to try screw shoes for the first time, and were highly impressed. We definitely wouldn't have attempted this run, with the snowy/icy footing, without them.
Here's more information about screw shoes: http://www.skyrunner.com/screwshoe.htm
Here's more information about screw shoes: http://www.skyrunner.com/screwshoe.htm
Monday Mar 3, 2008 #
Downhill skiing 45:00 [2]
Early morning skiing at Bristol. Cheryl and I were both off work today, so we headed down bright and early. Skiing was excellent for the first hour, not too bad for the second hour, but had become fairly tough by 11:30 or so.
Snowboarding 24:00 [2]
After skiing for a couple of hours, I switched to the snowboard for three runs. The snow was so slow, it was even too slow for me on some of the more gentle slopes. On the other hand, I was able to come down Rocket and feel like I kind of knew what I was doing.
Running 1:15:12 [1] 7.83 mi (9:36 / mi)
weight:172lbs shoes: Asics Gel Kahana 10-07 - screw
Medium long run, with Anne, on roads. Maple to Klem, eventually to Pellet and Lake and Baker, back on Maple. Anne did the Snowgaine this weekend with Stina, so I was surprised she was up for a run at all. Very nice day, expected best day of the week, so she didn't want to pass up the day.
Sunday Mar 2, 2008 #
Running 33:30 [3] 3.6 mi (9:18 / mi)
weight:173.5lbs shoes: Asics Gel Kahana 10-07 - screw
Sunday afternoon run along the canal path, with the dogs.
Started at Lyndon; first ran east for a while but the footing was becoming worse and worse (very few people had ventured that way), so I turned around and headed west. Here, the footing got progressively better, in fact once I hit the paved path, it was bare pavement from that point on. I ran to where the path ended at the end of Cobbs Lane, and then continued on Cobbs Lane for a while before heading back. Plenty of people on the canal path today.
Started at Lyndon; first ran east for a while but the footing was becoming worse and worse (very few people had ventured that way), so I turned around and headed west. Here, the footing got progressively better, in fact once I hit the paved path, it was bare pavement from that point on. I ran to where the path ended at the end of Cobbs Lane, and then continued on Cobbs Lane for a while before heading back. Plenty of people on the canal path today.
Saturday Mar 1, 2008 #
Downhill skiing 24:00 [1]
Three runs at Bristol, after getting off work. Was trying out skis that I had just bought from a person in the locker room down there; Head GS 180 cm. They're a real handful, which isn't a real surprise based on how he described them. Meant to go fast, not to make quick turns, and to be very stable. Good on groomed slopes, and on icy conditions, not good on ungroomed slopes. I'm not sure if I'll like them enough to keep them but they are certainly an interesting contrast to the shorter slalom skis that I have.
Running 33:50 [3] 3.2 mi (10:34 / mi)
weight:174lbs shoes: Nike Pegasus Trail
Went for a run with the dogs after getting home from Bristol, on the Hojack Trail, starting at Klem. Very tough conditions. Even where there was a snowmobile track, I felt like I was sinking into the snow around an inch each step. The effort felt around 2 minutes per mile faster than the actual pace.