Training Log Archive: RLShadowIn the 31 days ending Oct 31, 2008:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||
Friday Oct 31, 2008 #
Running 1:01:53 [3] 6.32 mi (9:48 / mi)
shoes: Asics Gel Kahana May 08
10K loop at Mendon again, running it a bit harder today than I did on Wednesday.
Thursday Oct 30, 2008 #
Running 43:46 [2] 4.89 mi (8:57 / mi)
shoes: Nike Pegasus
Mid morning run on the Hojack trail with the dogs. Mid 30's, sunny.
Wednesday Oct 29, 2008 #
Running 1:07:16 [1] 6.3 mi (10:41 / mi) +984ft 9:18 / mi
weight:171.5lbs shoes: Asics Gel Kahana 2 Aug 2008
Trail run at Mendon. Did one loop of the 10K trail race course. I'm contemplating trying to do the 50K, but reminding myself how tough of a course this is makes me a bit less eager to take on that challenge.
The dogs, Homer and Hazel, came with me, taking advantage of the nice cool day.
The dogs, Homer and Hazel, came with me, taking advantage of the nice cool day.
Monday Oct 27, 2008 #
Running long 2:32:16 [1] 15.81 mi (9:38 / mi)
weight:168lbs shoes: Nike Pegasus
Worked at OCD this morning, then drove down to the Greenway (trailhead at Ballantyne Rd) to do a long run. Ran down to Scottsville and then 1.5 miles beyond Scottsville. On the way back, I ran a good part of the distance on Scottsville Rd instead of the Greenway, just for a little variety.
Sunday Oct 26, 2008 #
Walking 30:00 [0] 2.0 mi (15:00 / mi)
shoes: Asics Gel Kahana 2 Aug 2008
Very lame workout, normally wouldn't log it at all except that I've been a slug for the last 3 days and this is the only barely log-able activity I could come up with.
Cheryl and I and Anne and Paul went up to the River Street Grill in Charlotte to take advantage of their free buffet from 1:30-3:00 on Sundays, to sample a couple of pitchers of beer, and to watch some of the Bills game. Once it became obvious that the outcome of the game probably wasn't going to be favorable, we decided to go for a short walk on the Genesee River trail (being the fair-weather fans that we are).
Cheryl and I and Anne and Paul went up to the River Street Grill in Charlotte to take advantage of their free buffet from 1:30-3:00 on Sundays, to sample a couple of pitchers of beer, and to watch some of the Bills game. Once it became obvious that the outcome of the game probably wasn't going to be favorable, we decided to go for a short walk on the Genesee River trail (being the fair-weather fans that we are).
Thursday Oct 23, 2008 #
Running long 2:27:38 [2] 16.58 mi (8:54 / mi)
weight:170lbs shoes: Asics Gel Kahana 2 Aug 2008
Long run, on the canal and on some roads nearby (Rt. 96, Kreag Rd). Ran just under 11 miles at 8:49/mile pace, then met up with Anne, and ran just under 6 at 9:04/mile. Felt pretty good for the first 11 miles, was struggling for the last 3 or so.
Wednesday Oct 22, 2008 #
Running 43:53 [1] 3.86 mi (11:22 / mi)
weight:172.5lbs shoes: Merrell Overdrive
Fairly slow run at Ellison Wetlands, with the two dogs, Homer and Hazel. I wasn't working real hard, but the footing was kind of worrisome in many spots (slick trails covered by slick leaves, which in addition to being slick, could hide roots etc.), so I was reluctant to make this a real vigorous run. The dogs had a good time, though.
Monday Oct 20, 2008 #
Running long 1:55:34 [2] 12.62 mi (9:09 / mi)
weight:171lbs shoes: Asics Gel Kahana 2 Aug 2008
Morning run on the canal, from Schoen Place to just past Perinton Park and back. Took a slight detour on the way back, crossing the canal at Bushnell's Basin and coming back along Rt. 96.
Sunday Oct 19, 2008 #
Walking 2:00:00 [1] 5.0 mi (24:00 / mi)
shoes: Asics Gel Kahana 2 Aug 2008
Went for a walk on the Genesee River trail from Charlotte to Turning Point Park and back, with Cheryl and Anne. Took a few side trails (dirt) along the way. Nice, sunny day, a bit cool for walking but not too bad.
Saturday Oct 18, 2008 #
Event: ROC - Dryer Road Park
Course setting 3:00:00 [1] 8.0 mi (22:30 / mi)
shoes: Nike Pegasus
Setting out controls for Dryer Road meet. Also, some time/distance was doing a search for the other control setter, who hadn't returned by when we expected him. (He was OK.)
Friday Oct 17, 2008 #
Running hills 49:41 [4] 4.94 mi (10:03 / mi) +591ft 9:02 / mi
shoes: Nike Pegasus
Ellison Wetlands, from Empire to Old Browncroft and back, going my normal route (which runs along Iron. Creek for a while), not the most direct route. I was pushing pretty hard, hoping to run 10:00/mile or better, but I didn't quite do it. Did that pace (exactly) on the way out, but couldn't hold it on the way back. Still, a very good workout. Pleasant day; sunny, around 50 degrees.
After doing this workout, pretty much as hard as I could, and not breaking 10 minutes/mile, I'm more impressed than ever that feet does workouts on these same trails and averages 7:30/mile or so ...
After doing this workout, pretty much as hard as I could, and not breaking 10 minutes/mile, I'm more impressed than ever that feet does workouts on these same trails and averages 7:30/mile or so ...
Thursday Oct 16, 2008 #
Running 56:45 [3] 6.0 mi (9:28 / mi) +262ft 9:05 / mi
weight:172lbs shoes: Asics Gel Kahana 2 Aug 2008
Ran from Ellison Wetlands parking lot, east on Empire to Daytona to Creek, down Creek almost all the way to Browncroft and back. Cool day, and somewhat unpleasantly windy in parts of the run.
Wednesday Oct 15, 2008 #
Running 48:24 [3] 5.2 mi (9:18 / mi)
weight:172lbs shoes: Nike Pegasus
Whiting Rd nature trails. Outside loop, twice. Ran much harder on the second loop -- 9:50/mile on the first loop, 8:48/mile on the second loop. Nice day, mid to upper 50's.
Monday Oct 13, 2008 #
Running long 1:49:25 [1] 11.77 mi (9:18 / mi)
shoes: Nike Pegasus Trail
Greenway, from Ballentine Rd to Scottsville and back. Nice and cool starting out, but it warmed up fairly quickly. Still, a very nice day. Ran with Anne.
Saturday Oct 11, 2008 #
Running 31:23 [3] 3.98 mi (7:53 / mi)
max:160 shoes: Nike Pegasus
Hojack Trail, with the dogs. Klem Rd to Lake Rd and back. Sped up on the way back -- 8:09/mile on the way out, 7:35/mile on the way back.
Friday Oct 10, 2008 #
Running 1:02:00 [3] 7.17 mi (8:39 / mi)
shoes: Asics Gel Kahana 2 Aug 2008
Morning run, in Victor, prior to finishing up the course setting at Dryer Rd. Ran on the rail-trail from Rt. 251, headed east, through Victor and beyond, then back. Very nice morning.
Course setting 1:40:00 [1] 3.5 mi (28:34 / mi)
shoes: Nike Pegasus Trail
Finishing up checking out courses at Dryer Road Park. (Actually, spent nearly all of my time today in the Ganondagon area.)
Thursday Oct 9, 2008 #
Course setting 2:05:00 [1] 4.0 mi (31:15 / mi)
weight:171.5lbs shoes: Nike Pegasus
Course setting at Dryer Rd Park and Ft. Hill.
Wednesday Oct 8, 2008 #
Running hills 42:30 [3] 4.22 mi (10:04 / mi)
weight:169.5lbs shoes: Asics Gel Kahana 2 Aug 2008
Ellison Wetlands. From Empire to Irondequoit Creek where it goes under Browncroft, and back. Took essentially the most direct way, which cut out some distance and some climb compared to the way I normally go. Started out with Anne, who said she was remarkably well recovered from the Wineglass Marathon already. But I ran faster than her for most of the distance, and we were running separately more often than not.
Tuesday Oct 7, 2008 #
Running 58:30 [3] 5.4 mi (10:50 / mi) +492ft 9:58 / mi
max:160 weight:170lbs shoes: Asics Gel Kahana 2 Aug 2008
Morning run at Ganondagon, running some trails to get re-acquainted with this part of the Drying Rd/Fort Hill/Ganondagon area, in preparation for setting the courses. (I know, I should have been going on this a long time ago -- but between the foot injury that kept me from doing any significant walking for a couple of weeks, plus being in California, I have two excuses, however lame they might be.)
The map was far from perfect to begin with (for which I take responsibility), and there have been some changes to the terrain (mainly in trails, many of which depend on regular mowing to remain as trails), so the map is certainly not as good as I would like. It's really too late to do any significant updates though, but I'll try to do a few of the more obvious/significant updates.
The map was far from perfect to begin with (for which I take responsibility), and there have been some changes to the terrain (mainly in trails, many of which depend on regular mowing to remain as trails), so the map is certainly not as good as I would like. It's really too late to do any significant updates though, but I'll try to do a few of the more obvious/significant updates.
Sunday Oct 5, 2008 #
Running 2:10:00 [1] 13.66 mi (9:31 / mi)
weight:171lbs shoes: Asics Gel Kahana 2 Aug 2008
At the Wineglass Marathon (but not competing in it) -- being a driver and support crew for Anne. I ran the first 2.5 miles with her, then ran back to the car at the starting line. Then I drove to mile 9 to cheer her on at that point, and then to the finish, where I ran (in a direct way, not following the course the whole way) back to around Mile 20 where I met up with her. At that point, I ran the last 6 miles with her.
She did very well, much better than either she or I had expected. When I met up with her at Mile 20, she was definitely there faster than I had expected her to be, and I asked how she felt, and she said she still felt good. She maintained her pace through to the finish, only stopping very briefly at two of the five or so water stops to walk a few steps and have some Gatorade.
Her first marathon was last September where she ran around 4:49. Her second was this past May where she ran 4:29. I suggested that she should shoot for 4:22 for Wineglass which would be a 10:00/mile pace, but she's not really into goals, so she didn't put much stock in that.
Today was a nice cool day, which she likes (around 40 at the start, stayed in the 40's for much of the race, and was probably no higher than the mid 50's by the end of the race).
I haven't seen her official time yet (and she forgot to stop her watch at the finish line!), but it was somewhere around 4:12 or 4:13. That's about 37 seconds/mile faster than Buffalo in May, and 1:23/mile faster than Rochester last September.
She did very well, much better than either she or I had expected. When I met up with her at Mile 20, she was definitely there faster than I had expected her to be, and I asked how she felt, and she said she still felt good. She maintained her pace through to the finish, only stopping very briefly at two of the five or so water stops to walk a few steps and have some Gatorade.
Her first marathon was last September where she ran around 4:49. Her second was this past May where she ran 4:29. I suggested that she should shoot for 4:22 for Wineglass which would be a 10:00/mile pace, but she's not really into goals, so she didn't put much stock in that.
Today was a nice cool day, which she likes (around 40 at the start, stayed in the 40's for much of the race, and was probably no higher than the mid 50's by the end of the race).
I haven't seen her official time yet (and she forgot to stop her watch at the finish line!), but it was somewhere around 4:12 or 4:13. That's about 37 seconds/mile faster than Buffalo in May, and 1:23/mile faster than Rochester last September.
Saturday Oct 4, 2008 #
Running 1:02:29 [2] 6.91 mi (9:03 / mi)
shoes: Asics Gel Kahana 2 Aug 2008
Mid-day run on a cool (low 50's), pleasant day. Took the dogs (finally cool enough for them to join my runs again). Ran on the canal path, from Rt. 250 east, to a little less than a mile past the Lyndon Rd bridge, and back.
Walking 13:00 [1] 0.7 mi (18:34 / mi)
shoes: Asics Gel Kahana 2 Aug 2008
Walking the last stretch of today's run (Hazel seemed like she was tuckered out and needed a break from running).
Thursday Oct 2, 2008 #
Running 34:36 [3] 4.1 mi (8:26 / mi)
weight:175lbs shoes: Nike Pegasus Trail
First day back in Rochester, after 8 days in sunny southern California.
Took the dogs for a run on the Hojack trail, from Klem to Lake and back. They seem very happy to be home and getting some exercise.
Not too happy about my post vacation weight (seemed to put on about 5 pounds in the last week).
Took the dogs for a run on the Hojack trail, from Klem to Lake and back. They seem very happy to be home and getting some exercise.
Not too happy about my post vacation weight (seemed to put on about 5 pounds in the last week).
Note
I'm declaring myself "recovered" from the foot injury. I've been running for a couple of weeks, but didn't view things as recovered because I had to do some special things to avoid discomfort at the point of injury, one of which was to not wear my orthotic. I didn't view that as a long-term solution, because I know from experience that running w/o an orthotic, for me, will lead to plantar fasciitis, which put me out of action for around a year in the recent past.
As of this week, I'm able to wear the orthotic without any significant discomfort. I still have a bit of a lump where the cut was, but since it's not bothering me anymore, I consider it healed.
As of this week, I'm able to wear the orthotic without any significant discomfort. I still have a bit of a lump where the cut was, but since it's not bothering me anymore, I consider it healed.