Training Log Archive: RLShadowIn the 31 days ending Mar 31, 2010:
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Wednesday Mar 31, 2010 #
Mapping 1:50:00 [1] 2.5 mi (44:00 / mi)
shoes: Hiking boots
Webster Park; area east of Holt Road.
Running (Semi-long) 1:15:17 [1] 7.7 mi (9:47 / mi) +492ft 9:13 / mi
max:140 shoes: Asics Gel Nimbus 11
Semi round the bay run, on the last day before the outlet bridge is taken out. From MacGregor's on Empire, to the Bayside, via the west side of the bay. (Otherwise there wouldn't have been any point to beat the bridge closing, if we had gone the Webster route, because that wouldn't have crossed the bridge. Plus the west side is much more interesting, although also much hillier.)
Ran with Anne. Had lasagna at the Bayside after the run, meeting up with our spouses, plus Freddie (the grandchild) who Cheryl was babysitting for this evening.
Ran with Anne. Had lasagna at the Bayside after the run, meeting up with our spouses, plus Freddie (the grandchild) who Cheryl was babysitting for this evening.
Tuesday Mar 30, 2010 #
Walking 1:30:00 [1] 3.85 mi (23:23 / mi)
shoes: Hiking boots
Webster Park trails, and some off trail travel.
Monday Mar 29, 2010 #
Running (Treadmill) 50:00 [2] 5.35 mi (9:21 / mi)
shoes: Asics Gel Nimbus 11
Treadmill workout, at the OCD fitness center. Started at 5.5 mph, gradually sped up to 7.2 mph. Used a 0.5% incline for the whole workout.
Listened to about 1.5 Fresh Air episodes, which helped alleviate the monotony to some extent.
Ran into local masters running star Jim Robinson in the locker room while I was getting ready for my workout. I asked what he had been up to, and he said he recently competed in the US master's indoor track championships, running the 800, mile, and 3000 meter, taking two thirds and a second.
His time in the mile was 4:58 (not bad for anyone, but especially for someone 56 years old!). That was the event he took second in. The winner ran 4:54. He was neck and neck with the winner with a quarter mile to go, but although Jim ran a very fast 68 second last quarter, the winner ran it in 64 (!) seconds.
Listened to about 1.5 Fresh Air episodes, which helped alleviate the monotony to some extent.
Ran into local masters running star Jim Robinson in the locker room while I was getting ready for my workout. I asked what he had been up to, and he said he recently competed in the US master's indoor track championships, running the 800, mile, and 3000 meter, taking two thirds and a second.
His time in the mile was 4:58 (not bad for anyone, but especially for someone 56 years old!). That was the event he took second in. The winner ran 4:54. He was neck and neck with the winner with a quarter mile to go, but although Jim ran a very fast 68 second last quarter, the winner ran it in 64 (!) seconds.
Walking 52:00 [1] 2.2 mi (23:38 / mi)
shoes: Hiking boots
More Webster Park trail walking ...
Saturday Mar 27, 2010 #
Mapping 1:23:00 [1] 2.28 mi (36:24 / mi)
shoes: Hiking boots
Webster Park mapping. Transitioning from just walking trails to get GPS tracks, to doing some of that plus writing some things down. Working on the east side of Holt Road.
Running warm up/down 15:16 [1] 1.52 mi (10:03 / mi)
shoes: Asics Gel Nimbus 11
Running intervals 13:37 [4] 2.0 mi (6:48 / mi)
max:160 shoes: Asics Gel Nimbus 11
8x400, on Woodland Lane.
Average 1:42
Range 1:39 to 1:47
Average 1:42
Range 1:39 to 1:47
Thursday Mar 25, 2010 #
Running 1:09:36 [3] 8.01 mi (8:41 / mi)
max:150 shoes: Asics Gel Nimbus 11
Semi-long run, on an overcast, slightly drizzly morning. Did an urban run. Started near Park and Berkeley.
Rough route: Park, Alexander, East, Main, Madison (ran past the Susan B. Anthony house), various side street that I can't remember, back out to Main, Broad, Ford, Atkinson, Plymouth, Ford St Bridge, cut over to Monroe, Culver, Harvard, Berkeley, and back to Park.
Rough route: Park, Alexander, East, Main, Madison (ran past the Susan B. Anthony house), various side street that I can't remember, back out to Main, Broad, Ford, Atkinson, Plymouth, Ford St Bridge, cut over to Monroe, Culver, Harvard, Berkeley, and back to Park.
Wednesday Mar 24, 2010 #
Running 22:38 [3] 2.7 mi (8:23 / mi) +66ft 8:12 / mi
max:150 shoes: Asics Gel Nimbus 10
Short, late-afternoon run, after getting home from working at Bristol. With Homer.
Over to Maple, up Maple to Klem, short left to UCC, behind the church to the woods and stream so Homer could dip his paws and get a drink, then back. On the way back, sped up a bit to do 1 mile in 7:55. Not real impressive, but it WAS on the (slight) uphill stretch of Maple.
Over to Maple, up Maple to Klem, short left to UCC, behind the church to the woods and stream so Homer could dip his paws and get a drink, then back. On the way back, sped up a bit to do 1 mile in 7:55. Not real impressive, but it WAS on the (slight) uphill stretch of Maple.
Tuesday Mar 23, 2010 #
Walking 1:16:00 [1] 3.2 mi (23:45 / mi)
shoes: Hiking boots
Still more trail walking at Webster Park, pulling in GPS tracks. (By the way, the use of the GPS for mapping trails seems to be working fairly well, and is quite an improvement over the manual way of mapping trails, both in time and in overall accuracy. Not perfect accuracy by any means, as there are some squiggles that appear on the GPS trace that really aren't there, and occasionally vice versa, but accurate in the sense that any particular place isn't off by very much from truth.)
Spent some of the time today walking the trails on the east side of Holt Road.
Very very wet, both underfoot (muddy trails, almost all of them) and from above (rain). Homer and I were both totally soaked when we were done. Around 36 degrees. Lovely day. Another advantage of GPS -- there's no way in the world I'd be out there doing conventional pencil-and-drafting-film mapping in this weather.
Spent some of the time today walking the trails on the east side of Holt Road.
Very very wet, both underfoot (muddy trails, almost all of them) and from above (rain). Homer and I were both totally soaked when we were done. Around 36 degrees. Lovely day. Another advantage of GPS -- there's no way in the world I'd be out there doing conventional pencil-and-drafting-film mapping in this weather.
Monday Mar 22, 2010 #
Running (Treadmill) 1:00:00 [2] 6.15 mi (9:45 / mi) +394ft 9:12 / mi
shoes: Asics Gel Nimbus 11
Wimped out in terms of outdoor running today.
Treadmill workout at the OCD fitness center. Started at a very leisurely 12 min/mile to get used to treadmill running again, and gradually sped up to 8:49/mile. Random incline, from 0% to 3.6% (probably average of around 1.2%).
Treadmill workout at the OCD fitness center. Started at a very leisurely 12 min/mile to get used to treadmill running again, and gradually sped up to 8:49/mile. Random incline, from 0% to 3.6% (probably average of around 1.2%).
Sunday Mar 21, 2010 #
Walking 1:16:00 [1] 3.0 mi (25:20 / mi)
shoes: Hiking boots
Webster Park trails, again. With Cheryl, Anne, and Homer.
Saturday Mar 20, 2010 #
Downhill skiing 30:00 [2]
Skiing at Bristol with Cheryl and Anne.
We were having a mid-morning break at the Morningstar Cafe when we ran into Georg Nadorf who was there skiing with his daughter.
We were having a mid-morning break at the Morningstar Cafe when we ran into Georg Nadorf who was there skiing with his daughter.
Walking 1:25:00 [1] 3.55 mi (23:57 / mi)
shoes: Hiking boots
More trail walking at Webster Park. With Homer.
Note
A very striking example of lake effect cooling:
At Bristol, the temperature was 56 degrees.
In Webster, it was 41 degrees.
At Bristol, the temperature was 56 degrees.
In Webster, it was 41 degrees.
Thursday Mar 18, 2010 #
Walking 2:06:00 [1] 4.61 mi (27:20 / mi)
shoes: Hiking boots
More walking at Webster Park to obtain GPS tracks of trails.
Less ice (but still some) and more mud than two days ago.
Less ice (but still some) and more mud than two days ago.
Running 57:27 [2] 6.04 mi (9:31 / mi)
shoes: Asics Gel Nimbus 11
Late-afternoon run on the canal, with Anne. From Lyndon Rd; headed east to just before the houses, then back west for a little more than a mile past the starting point, and back to car. Sunny, warm, but a fairly strong wind from the west.
Wednesday Mar 17, 2010 #
Running 38:58 [1] 4.3 mi (9:04 / mi)
shoes: Asics Gel Nimbus 10
Easy early-evening run. From home, to Maple, Rt. 104 path (which is now TOTALLY clear of snow, no surprise), to 5ML Rd, and return.
Tuesday Mar 16, 2010 #
Walking 2:53:00 [1] 6.63 mi (26:06 / mi)
shoes: Hiking boots
Long walk at Webster Park, with Homer.
Primary purpose of the outing was to utilize the club's new GPS to obtain tracks from as many trails as possible, in preparation for re-doing the Webster map. I also had my Forerunner, so it will be interesting to see how the tracks compare between the two GPS devices.
Trails generally were not very pleasant. A lot of them were a ribbon of ice with mud on either side. Other were just a ribbon of mud. At times I wish I had had screw shoes on; other times, waders would have been the appropriate footwear.
Primary purpose of the outing was to utilize the club's new GPS to obtain tracks from as many trails as possible, in preparation for re-doing the Webster map. I also had my Forerunner, so it will be interesting to see how the tracks compare between the two GPS devices.
Trails generally were not very pleasant. A lot of them were a ribbon of ice with mud on either side. Other were just a ribbon of mud. At times I wish I had had screw shoes on; other times, waders would have been the appropriate footwear.
Running warm up/down 10:17 [1] 1.68 mi (6:07 / mi)
shoes: Asics Gel Nimbus 11
Running intervals 10:18 [4] 1.5 mi (6:52 / mi)
max:160 shoes: Asics Gel Nimbus 11
First interval workout in ages. Went pretty easy, although it still felt like work.
6x400 m, avg 1:43, range 1:40 to 1:47
On Woodland Lane.
6x400 m, avg 1:43, range 1:40 to 1:47
On Woodland Lane.
Running warm up/down 9:43 [3] 1.02 mi (9:31 / mi)
shoes: Asics Gel Nimbus 11
Saturday Mar 13, 2010 #
Running 40:38 [1] 4.17 mi (9:45 / mi) +98ft 9:32 / mi
shoes: Montrail Mountain Masochist
Late morning run on the Genesee river trail, from Turning Pt Park, to Lake Ave., then turned around and headed north a ways, and back to car.
Very windy, light rain, not real pleasant.
Very windy, light rain, not real pleasant.
Thursday Mar 11, 2010 #
Walking (Dog walk) 35:00 [1] 2.0 mi (17:30 / mi)
shoes: Asics Gel Nimbus 11
Mid-morning walk for Homer. Around the "big block" -- to the end of Woodland, through the woods to Heathland, to Maple, Rt 104 path, Bay, Woodland, and home.
The 104 path in this section is totally clear (from Maple to Bay), presumably because it gets a lot of sun.
The 104 path in this section is totally clear (from Maple to Bay), presumably because it gets a lot of sun.
Running 1:06:56 [2] 7.28 mi (9:12 / mi) +82ft 9:06 / mi
max:140 shoes: Asics Gel Nimbus 11
Mainly on roads. From home; Woodland Lane to Bay to Rt 104 to Maple to Ridge. Ridge to Hard, Hard to Rt 104, Rt 104 path back to Maple. As expected, the path was great when it's on the north side of 104, and still quite unpleasant when it's on the south side (between Gravel and Maple).
Tuesday Mar 9, 2010 #
Running 35:49 [2] 4.03 mi (8:53 / mi) +82ft 8:43 / mi
max:140 weight:173lbs shoes: Asics Gel Nimbus 11
Late afternoon run, with Homer, after picking him up from the dogsitter's. He doesn't get much exercise there so I think he felt like he was overdue.
Mainly on roads; from home, through the woods, to Maple, to Rt 104 path, to Gravel, Ridge, Maple, and back home.
Rt 104 path was much snowier than I had expected. A couple of inches of uneven snow, sometimes fairly firm, other times soft enough to sink way in. Not real pleasant running. I averaged 10:12/mile on the path, and around 8:40/mile on the roads.
First time I weighed myself in around 10 days, since before our trip to Colorado. To my surprise, I was lower than I had been before the trip. I thought I did way more eating than the calories I used up.
Mainly on roads; from home, through the woods, to Maple, to Rt 104 path, to Gravel, Ridge, Maple, and back home.
Rt 104 path was much snowier than I had expected. A couple of inches of uneven snow, sometimes fairly firm, other times soft enough to sink way in. Not real pleasant running. I averaged 10:12/mile on the path, and around 8:40/mile on the roads.
First time I weighed myself in around 10 days, since before our trip to Colorado. To my surprise, I was lower than I had been before the trip. I thought I did way more eating than the calories I used up.
Monday Mar 8, 2010 #
Note
Travel day -- Steamboat Springs to Rochester. No incidents or even major annoyances, just a long travel day. Left my daughter's apt in Steamboat at 10 am CO time, arrived in Rochester at midnight NY time, for 12 hours of travel time.
Sunday Mar 7, 2010 #
Snowshoeing 2:30:00 [2] 4.38 mi (34:15 / mi) +984ft 28:14 / mi
shoes: Hiking boots
Last full day in Steamboat Springs. Went snowshoeing with our daughter Andrea and her b/f Brian.
Went to the Rabbit Ears Pass area, east of Steamboat. We did a 4-mile loop (loop "1A"), blazed trail, fairly well packed down, so the snowshoeing was a bit less strenuous than when we went a couple of days ago. Still, there was some reasonable climb, and the altitude was higher (started at 9300 feet; the loop ranged from 9200 feet to 9750 feet). Real nice day for 75% of the journey, then some clouds rolled in and it wasn't quite as pleasant, but not at all bad.
Very nice outing overall. Didn't see many other people for about half of the loop, then we started encountering quite a few XC skiers and other snowshoers.
Went to the Rabbit Ears Pass area, east of Steamboat. We did a 4-mile loop (loop "1A"), blazed trail, fairly well packed down, so the snowshoeing was a bit less strenuous than when we went a couple of days ago. Still, there was some reasonable climb, and the altitude was higher (started at 9300 feet; the loop ranged from 9200 feet to 9750 feet). Real nice day for 75% of the journey, then some clouds rolled in and it wasn't quite as pleasant, but not at all bad.
Very nice outing overall. Didn't see many other people for about half of the loop, then we started encountering quite a few XC skiers and other snowshoers.
Saturday Mar 6, 2010 #
Running 39:37 [3] 4.2 mi (9:26 / mi) +131ft 9:10 / mi
max:140 shoes: Montrail Mountain Masochist
Late-afternoon run. Temperature in the low 40's, overcast, little wind.
Ran through downtown, along the paved and plowed path that parallels the river, then back into town along US 40 (which becomes the main street in town). It was kind of amusing as I was coming into town, on the nice wide sidewalk. The speed limit reduces to 25 mph and there is one of those radar signs that gives your speed. There were no other cars near me when I approached the sign, so the sign informed me that I was going 6 mph!!!
Ran through downtown, along the paved and plowed path that parallels the river, then back into town along US 40 (which becomes the main street in town). It was kind of amusing as I was coming into town, on the nice wide sidewalk. The speed limit reduces to 25 mph and there is one of those radar signs that gives your speed. There were no other cars near me when I approached the sign, so the sign informed me that I was going 6 mph!!!
Friday Mar 5, 2010 #
Downhill skiing 2:40:00 [4]
Still at Steamboat. A challenging day on the slopes. Around 5 inches of new snow overnight, which was good in that we got to ski some Colorado powder, but challenging in that it was tough skiing for us Easterners, both from a technique standpoint, and from an exertion standpoint. It made me wish I had done lots of hill workouts before coming out here; definitely tough on the quads.
Also, the conditions, while tough at first due to the fresh snow we aren't that used to, deteriorated as the day went on, mainly because it didn't take much to ski off a lot of the fresh snow in spots, exposing some definite hard-packed, even ice, underneath the new snow. Going from pockets of fresh snow to hard-packed/icy conditions was tough.
Still, a very interesting day, not at all boring ...
Also, the conditions, while tough at first due to the fresh snow we aren't that used to, deteriorated as the day went on, mainly because it didn't take much to ski off a lot of the fresh snow in spots, exposing some definite hard-packed, even ice, underneath the new snow. Going from pockets of fresh snow to hard-packed/icy conditions was tough.
Still, a very interesting day, not at all boring ...
Thursday Mar 4, 2010 #
Snowshoeing 2:00:00 [3] 2.73 mi (43:57 / mi) +492ft 37:33 / mi
max:140 shoes: Hiking boots
A most excellent snowshoe outing, in the Buffalo Pass area just outside of Steamboat Springs. Perfectly clear skies, temps in the 40's, and about 4 feet of snow (not recently fallen, but not totally tracked up either).
The pace per mile isn't at all impressive, but the effort was not trivial, considerig we were at around 8300 feet altitude, there was some (but not excessive) climb, and we were either breaking trail or else going on an already broken, but hardly totally packed down, trail.
Our daughter Andrea's boyfriend Brian was our very capable guide, as it was his day off, but Andrea had to work.
The pace per mile isn't at all impressive, but the effort was not trivial, considerig we were at around 8300 feet altitude, there was some (but not excessive) climb, and we were either breaking trail or else going on an already broken, but hardly totally packed down, trail.
Our daughter Andrea's boyfriend Brian was our very capable guide, as it was his day off, but Andrea had to work.
Running 32:57 [3] 3.44 mi (9:35 / mi) +197ft 9:05 / mi
max:160 shoes: Montrail Mountain Masochist
Mid-afternoon run, on roads and city streets in Steamboat Springs. Can't knock the weather today -- 15 degrees first thing in the morning, up to around 35-40 for snowshoeing, and then up to around 50 degrees for the afternoon run in shorts.
No speed records, but I'll continue to use the altitude as a partial excuse (although only around 6800 feet in Steamboat). Plus, about 0.75 miles was on trails, which were snow-covered but soft and not at all slick, but certainly slowed down my pace somewhat.
No speed records, but I'll continue to use the altitude as a partial excuse (although only around 6800 feet in Steamboat). Plus, about 0.75 miles was on trails, which were snow-covered but soft and not at all slick, but certainly slowed down my pace somewhat.
Wednesday Mar 3, 2010 #
Downhill skiing 2:15:00 [3]
Second day skiing at Steamboat. Forerunner said I did around 26,000 vertical feet, and again, it sure felt like it. Possibly adjusting a bit more to the altitude. Tomorrow we don't plan on akiing so hopefully I can get a run in and see how that goes ... I'm sure I'll feel the altitude then.
Tuesday Mar 2, 2010 #
Walking 30:00 [2]
Walking from car to ski slope, wearing ski boots and carrying skis and poles; and return at the end of the day, still wearing ski boots but not carrying skis (left them with Cheryl at the curb). Not real far nor intense, but it sure felt like a lot of work, so I'm loggin' it ...
Downhill skiing 2:08:00 [3]
Skiing at Steamboat Springs. Crystal clear day, started out around 18 degrees, warmed up to around 40. Conditions OK but a bit more "eastern" like than what we might hope for out west. Still, a very nice day, all told.
Forerunner says we skied 24,500 vertical feet. Our legs certainly felt like we covered at least that much. (Not helped by not being acclimated to the altitude, which ranged from 7000 to 10,5000.)
Forerunner says we skied 24,500 vertical feet. Our legs certainly felt like we covered at least that much. (Not helped by not being acclimated to the altitude, which ranged from 7000 to 10,5000.)
Monday Mar 1, 2010 #
Walking 40:00 [2]
Travel day -- from Rochester to Denver, then intending to go on to Steamboat Springs to see our daughter and do some skiing. We had a very stressful trip due to two different flight problems, then some fairly brutal winter weather on I70 west of Denver (at around 10,000 feet elevation).
The 40 minutes of walking is an estimate of time spending scurrying from gate to gate to gate to gate at the Detroit airport.
The 40 minutes of walking is an estimate of time spending scurrying from gate to gate to gate to gate at the Detroit airport.