Training Archive: RLShadowIn the 7 days ending 2008-06-01:
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| M | T | W | H | F | S | S | |||||||
Sunday Jun 1 | ||
| 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. | ||
Saturday May 31 | ||
| Event: ROC - Durand Eastman Park | ||
| Orienteering race 1:39:10 [5]*** 6.38 mi (15:31 / mi) +380m 8:09 / km | |
| max:170 spiked:21/27c shoes: Nike Pegasus Trail | ||
| Durand Eastman orienteering course, set (sadistically) by feet. Mango 1 plus Mango 2. Distance logged is what the Forerunner said I actually covered; official "orienteering" distance is 7.7 km.
Lots and lots of climb; up and down every ridge there was, multiple times, it seemed. Good use of a relatively small area to give a very substantial physical challenge. My time breakdown was 62:18 on Mango 1 (4.7 km), averaging 15:01/mile (of the distance covered), and then 36:39 on Mango 2 (3.0 km), averaging 16:35/mile (definitely running out of gas). No major orienteering mistakes, although a few bobbles: Mango 1: #1 (lost maybe 30 seconds going to the wrong re-entrant initially; not a big mistake but kind of aggravating and totally unnecessary); #8 (didn't know where I was along the road and went up the wrong spur; maybe lost a minute); #9 (went right to the correct corner of the building but I was on the wrong side of the uncrossable fence!; lost around 1.5 minutes); #12 (started looking too far N, then went too far S, before finally spotting it; lost around a minute). Mango 2: #3 (thought it was going to be on top of the spur, should have read the clue sheet to see it was the re-entrant; lost only 20 seconds or so). More lost time, though, was just trying to catch my breath going up the many very steep climbs. | ||
Mango 1&2 - Splits | ||
Friday May 30 | ||
| Running 59:00 [1]6.6 mi (8:55 / mi) | |
| max:130 weight:170lbs shoes: Saucony Excursion TR2 03-11-08 | ||
| Mid-morning run on the canal path, with the dogs. From Perinton Park, west to around Bushnell's Basin, and back. Very nice day, low to mid 60's, sunny, little wind. Dogs thought it was much too hot, but Homer got to swim in the canal three different times, so that helped him stay cool. Felt good, seem to be pretty much recovered from marathon. | ||
Thursday May 29 | ||
| Running 33:07 [3]4.02 mi (8:14 / mi) | |
| max:148 shoes: Saucony Excursion TR2 03-11-08 | ||
| Morning run, on the Hojack Trail with the dogs. Felt very good, considering it's 4 days after the marathon. Averaged 8:30/mile from Klem to Lake (which is somewhat downhill, maybe 70 foot overall drop), then 7:56/mile from Lake to Klem (which obviously is somewhat uphill). 52 degrees, sunny, slight wind. Very nice morning. | ||
Wednesday May 28 | ||
| Running 34:27 [0]2.48 mi (13:53 / mi) | |
| shoes: Nike Pegasus Trail | ||
| Very very easy run (with a lot of walking) at Ellison Wetlands. Can hardly even call this a workout, just another step in recovery from marathon. | ||
Tuesday May 27 | ||
| Running 27:39 [1]3.0 mi (9:13 / mi) | |
| max:124 weight:172lbs shoes: Saucony Excursion TR2 03-11-08 | ||
| Easy, flat run, recovering from marathon. Felt surprisingly good, for around 48 hours after the finish of the race. Ran with the dogs, on the Hojack trail, from Klem Rd, towards Lake Rd but didn't get that far, turned around at the 1.5 mile point. | ||
Monday May 26 | ||
| Walking 1:08:00 [1]3.6 mi (18:52 / mi) | |
| weight:171lbs shoes: Saucony Excursion TR2 03-11-08 | ||
| Walk with the dogs, on flat terrain, to work on recovering from marathon. Actually felt quite good today; I suppose that's because my race went so badly yesterday so I didn't stress my muscles as much as if it had gone better. I had a blister on the ball of my right foot that was bothering me the last 4 miles or so of the marathon, and was quite tender to walk on after the race yesterday. Today, it is still visible, but hardly tender at all. It was only slightly noticeable on the walk today.
Went from our house, out to Maple, to Finn Park, did the loop around the field, stopping at the stream for the dogs to get some water (on a very warm day), then returned via the Rt 104 bike path to Bay Rd, to Woodland, and home. | ||
| Note | |
| More analysis of Buffalo marathon (which went very poorly) and Rochester marathon (which went well):
Average pace, start to mile 17: Rochester: 9:08/mile Buffalo: 8:57/mile Average pace, mile 17 to end: Rochester: 8:32/mile Buffalo: 10:06/mile Final time: Rochester: 3:53 Buffalo: 4:06 So on the surface, it looks like I did the first 17 miles at a pace that was 11 seconds per mile faster in the Buffalo race, but then paid for it big time from that point on. I'm not convinced that the problem was simply a matter of being 11 seconds per mile too fast (although I'm also not ruling it out). I can definitely say, though, that it's far more satisfying to go a little slower in the beginning and speed up towards the end, than to go too fast at the beginning and be dying at the end! | ||