Training Archive: RLShadowIn the 7 days ending 2008-04-27:
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| M | T | W | H | F | S | S | |||||||
Sunday Apr 27 | ||
| Orienteering race 1:01:25 [4] 5.19 mi (11:49 / mi) | |
| shoes: Nike Pegasus Trail | ||
| Green course at Oatka. Would have liked to have done Red, but had agreed to go on a run at 2:30 with Anne, Natalie, and Sue D. on the canal at the JCC.
Green was doing any 20 controls out of the 27 total. If the award was based on the most miles to cover to get 20 controls, I suspect I would have won. I took an extremely non-optimum route, in terms of the order of controls, and probably to a lesser extent, in terms of which ones I skipped. I kind of wish I had done Red because that would have been slightly less thinking -- just do all of the controls, no decisions on which ones to skip. I still would have managed to pick a non-optimum order of them, I'm sure! I think a lesson is that is would have been worth taking a minute to actually create a plan, rather than go running off in the direction of a random control. My navigation was generally OK, it was just my strategy that was lacking. #24 was on the ground and appeared to be around 50-75 m south of where it should have been when I got to it (after looking around for a few minutes before finally finding it). It obviously wasn't placed on the ground by Stina, so I'm assuming that it was tampered with. I took a minute to move it roughly back to where I thought it should be (although I didn't take as much time as I would have taken if I were actually setting the course), and hung it fairly high to be visible. I might have lost 3-4 minutes total between looking for the control and re-hanging it once I found it. | ||
| C • Secret Training? 2 | ||
| Running 49:21 [1] 5.11 mi (9:39 / mi) | |
| shoes: Nike Pegasus Trail | ||
| Easy run on the canal path with Anne, Natalie, and Sue D. Too easy of a pace/workout for Anne, doing this more to provide some motivation to get Natalie and Sue out running on the weekend. Normally way too easy for me too, but after the Oatka orienteering, it actually felt pretty good to go this distance at this pace. | ||
Friday Apr 25 | ||
| Running 1:05:38 [2] 7.76 mi (8:26 / mi) | |
| weight:168lbs shoes: Saucony Excursion TR2 03-11-08 | ||
| Morning run. Feeling a little creaky in the joints after yesterday's long run, but seemed to loosen up OK after the first 5 minutes or so of slow running.
The run was actually in two segments -- took the dogs for a 4 mile run on the Hojack trail from Klem to Lake and back, but they were looking dog-tired at the end (apparently 60 degrees is way too warm for them). Then drove home and dropped the dogs off, and ran a few more miles from home. | ||
| Walking 14:00 [0] 0.8 mi (17:30 / mi) | |
| shoes: Saucony Excursion TR2 03-11-08 | ||
| Didn't complete the whole loop I set out to do -- just got worn out and decided that walking the last 0.8 miles seemed more pleasant than continuing to run. | ||
Thursday Apr 24 | ||
| Running long 2:57:34 [2] 17.5 mi (10:08 / mi) | |
| weight:169lbs shoes: Asics Gel Kahana Oct 07 | ||
| Long run, with Anne, intended to be our second to the last long run before the Buffalo marathon. Aiming for 18 miles, although the route I laid out on GMAPS said 17.6 or so, so I knew it was a bit short. Time and distance included a number of generally short walking breaks.
Nice day, sunny, not too hot, maybe 65 F max, with a moderate cooling breeze. However, Anne didn't have a good run. It's almost like she hit the wall around 12 miles or so, which was pretty unexpected since we had done a reasonably successful 16 mile run around 10 days ago. In thinking about it, she decided she hadn't eaten enough prior to the run. We ran at around 2 pm, and her last meal was at 11:30 am, consisting of a small salad, sugar-free yogurt, and an apple. Not many calories!! Route started at Perinton Park, took canal path to Turk Hill Rd, then got onto rail-trail on S. side of canal, that headed S then SE then E, passing Lollipop Farm and eventually ending at Pannell Rd. Then up to Rt 31, E to Canandaigua Rd, N to the canal, and canal path back to Perinton Park. I split off from Anne on Cobbs Ln, and ran back to the car, while she walked to the parking area in downtown Fairport on the N side of the canal, just E of Rt. 250, where I picked her up. | ||
Tuesday Apr 22 | ||
| Running 33:35 [3] 4.0 mi (8:23 / mi) | |
| weight:172.5lbs shoes: Merrell Overdrive | ||
| Morning run, with the dogs.
Planning on an afternoon run with Anne, but it's shaping up to be a warm day and I haven't had the dogs out for a run in a while, so I decided to get out in the morning before it got too terribly hot and take them along. (And still hoping to get an afternoon run in.) As it was, I think they thought it was too hot already (around 55 when I left around 9 am, and around 63 when I got back). The route was out and back on the Hojack Trail, from Klem Rd to Lake Rd (2 miles each way). There is access to a creek about halfway out; I stopped on the way out so they could have a drink and wade around, which they did. On the way back, the creek stop was much longer, with the bigger dog lying down in the water for maximum cooling. | ||
| Running 59:41 [1] 5.58 mi (10:42 / mi) | |
| shoes: Nike Pegasus Trail | ||
| Trail run with Anne, on the Whiting Rd nature trails. Two loops around the perimeter trail, plus an out and back on the white trail which comes out on Pellet Rd on the first loop. Fairly warm day, maybe mid 70's, and sunny. | ||
| Walking warm up/down 13:00 [0] 0.7 mi (18:33 / mi) | |
| shoes: Nike Pegasus Trail | ||
| Cooldown walk after the trail run, on the Blue trail. | ||