Training Archive: bishop22In the 28 days ending 2007-02-28:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||||||||||||||||||||||||||
Wednesday Feb 28 | ||
| Running 38:12 [3] 4.76 mi (8:01 / mi) | |
| slept:6.75 weight:165lbs | ||
| Fairly easy loop thru Corn Hill and South Wedge. Mostly stayed in the roads to avoid the icy condition of the sidewalks. Was way overdressed - had to remove hat and gloves, and could have done without the long sleeve shirt under the windbreaker, but winter's not over yet.
| ||
Tuesday Feb 27 | ||
| Running 43:29 [3] 5.51 mi (7:53 / mi) | |
| rhr:42 slept:6.25 weight:166lbs | ||
| East-Colby-Footbridge-Norris-straight-Monroe
Had to use sidewalks some of the time and the footing was the greatest. Picked it up a few times, but nothing too serious - 9:37 for the 10 minute stretch on Monroe. Time to start saving some energy for Saturday. | ||
Monday Feb 26 | ||
| Swimming 39:46 [3] 1.14 mi (34:52 / mi) | |
| slept:5.75 weight:165lbs | ||
| 3:59/7:57
1:28,29,30,29,27,28,28 (on 1:50) 3:19,17 | ||
| Biking 32:00 [3] 10.91 mi (2:55 / mi) | |
| ahr:122 max:139 | ||
| 21 min of Random Hills-12 only 85 rpm. Couldn't hold the tempo when 19 or 20 lights were on (4 times).
7 min of Manual-11 @ 89rpm. HR drifted up into the upper 120s during this. 2 min of built-in w/dn after each program. | ||
Sunday Feb 25 | ||
| Hashing 45:00 [2] 3.75 mi (11:59 / mi) | |
| RH3 from Chili Rd. Plenty of running/walking thru snow that was often knee deep. Had to do a gatorade down-down at the end - not fun. 85 minutes elapsed time.
| ||
| Strength (Snow Shoveling) 20:00 [2] | |
| Was minding my own business, reading AP, comfortable that the snow would be manageable in the AM: 1-2" overnight according to the Weather Channel's local on the 8s, when Rob's log said there was significant shoveling to be done - sure enough 5 heavy inches out there. And since Chris had driven in to work (either so the boys and I wouldn't bug her, or so that she wouldn't be distracted by Chelsea watching the awards), I figured I'd best clear it off before she got home. Her AAA call this AM (needed a jump and we don't have cables, yet) used up her allotment until August, so we don't need her stuck in a snow drift about now.
30 minutes to clear it, which may have been how long the snowblower was out down the street. | ||
Saturday Feb 24 | ||
| Running 52:11 [2] 6.52 mi (7:59 / mi) | |
| slept:7.5 | ||
| From Mt. Van Hoevenberg, during Nate's ESG Ski-O race. Ran from the stadium, out to the access road, where I saw a few orienteers cross under (but they had numbers just higher than Nate's), then to the main road and up to the Cascade ski area and back. Then did a bit more running to catch Nate from the access road on the way in.
Nate skiied pretty well, and got first. He said he made one 3-4 min error and everything else was pretty clean. Only Eric Hamilton had a faster time on the Green course. | ||
| C • Congrats 3 | ||
Friday Feb 23 | ||
| Swimming 40:36 [3] 1.14 mi (35:37 / mi) | |
| slept:7.5 weight:163lbs | ||
| 3:58/7:59
1:28,30,32,31,30,29,29 (on 1:50) 3:16,14 Pseudo-IMs are coming around. 100s were decent without killing myself. Need new goggles - one side fills up after 50-75 yards. Last night's sleep includes a 1-hour nap before the Sabres game. Of course, I pass up my ticket and it ends up being "very likely the most entertaining game of what has been a wonderfully entertaining season", according to the Rochester paper. It was still good on TV. | ||
| Biking 23:00 [3] 6.43 mi (3:34 / mi) | |
| ahr:117 max:142 | ||
| Tried the heart rate interval setting on the bike at the Y. Set the limits at 115/139. The lower limit was way too low - by the time I hit it and the level started increasing, it was all the way down at 1 and my HR would continue to drop down to 105 or so before it hit level 10 and started to go back up. Upper limit was tough - it usually got up to level 16 before I hit that, and I couldn't maintain 90rpm on level 14. Managed 5 intervals in the 18 minutes (3 min built-in w/up and 2 min w/dn).
Next time the lower limit should be 125-130. | ||
| Note | |
| I had a chance to look at the new rolling rankings, and they certainly identify a BIG problem for me. My overall rating is 70.7 (BTW, my intention is to get over 75 in 2007, with a goal of 80). If I break this out into Sprint/Day 1/Day 2, the ratings look like this:
Sprint - 70.5 (I thought this would be higher) Day 1 - 64.1-ouch Day 2 - 72.5! Here's what I know: there are at least 3 factors involved in the Day 1/2 discrepancy: - Day 1 tended to be a new "kind" of map for me - Day 1 tended to be Middle-ish (more Nav, less running) - My endurance is probably relatively good, helping on a second day. Here's what I don't know: how much does each factor contribute? Should I be more careful on Day 1, especially when it is a new (to me) mapper and/or new terrain? Do I just need to improve my navigating in general and not worry about anything else? Do I need to improve my terrain speed, so I can run harder on Day 1? | ||
| C • Good data set 2 | ||
Thursday Feb 22 | ||
| Running tempo 26:10 [4] 3.73 mi (7:01 / mi) | |
| slept:6.0 | ||
| GTA - Erik, Jim and JV again, but Frank and Vinnie were also there to make things a little friendlier. This wasn't a tempo run, strictly speaking, but I averaged about tempo pace in the middle of the run where they were gradually picking up the pace until some random intersections where we'd slow down, then gradually pick it up again. Here's the full route. The quicker part was from just after 1.3 until just after 5. They did drop Vinny and me on Park, before Berkeley (almost 15 seconds, just since Goodman), but hit the light and we were able to regroup. I eased back after we hit Culver, partly because we moved to the icy sidewalk, partly because I was running out of gas, but they decided not to hammer it in. | ||
| Running 21:08 [3] 2.71 mi (7:48 / mi) | |
| This was the easy first section (7:55 pace) and the easy run in from Culver (7:40 pace). | ||
| Note | |
| Too worn out to hit the pool at lunch. I guess it was a good idea to give up my Sabres ticket for tonight's game. | ||
| C • Sun Ming Ming 3 | ||
Wednesday Feb 21 | ||
| Note | |
| rhr:42 slept:6.0 weight:164lbs (rest day) | ||
| Day off - thought about running after Zach's 4pm hockey game (5-5 OT tie - they played 15 min periods because they had 1.5 hours of ice) and Chelsea's 7pm hoop game (they won by 6 to advance to the next round where Rush-Henrietta will hammer them), but Chelsea missed the bus and I had to drive her out to Brockport.
But it's probably a good idea to get a day off here. I'm still a little sore from the increased running lately. | ||
Tuesday Feb 20 | ||
| Swimming 32:49 [3] 0.97 mi (33:49 / mi) | |
| slept:7.0 weight:166lbs | ||
| 3:49/7:49
1:28,30,28,28,27 (on 1:50) 3:20,17 Planned on an easy swim, since I am a bit sore from yesterday's workout (well, the cumulative effect of the last 3 days); however, there was the very rare appearance of two swimmers that were faster than me, so I had to push it a bit. Not that there are not a whole lot of swimmers faster than me, but they don't usually show up at lunchtime at the downtown Y. | ||
Monday Feb 19 | ||
| Running intervals 17:17 [5] 2.75 mi (6:16 / mi) | |
| ahr:154 max:168 slept:6.75 weight:166lbs | ||
| On the treadmill at Bayview. Had to do the workout a day early, since I won't have a chance tomorrow (all day meeting, then off to the Sabres/Flyers game). Legs felt a little vulnerable after the long run Saturday and the deep snow yesterday. Right hamstring and groin a bit tight, but I'm hoping they survived. Continued build-up to 11 fast laps: 2x1100(yds), then 3x880, all at 9.5mph - recovery was 1/4 mile after each - 6.6mph early, then some 6.0 mixed in later.
Times: 3:55, 3:55, 3:09, 3:09, 3:09 HR got up to 160, 164, 166, 167, 168. | ||
| Running warm up/down 24:07 [2] 2.75 mi (8:46 / mi) | |
| 1 mi w/up at 7.0/7.5
1/4 recovery after each at 6.6 (and some 6.0) 1/2 mi w/dn at 7.0ish | ||
| Biking 23:00 [3] 6.94 mi (3:19 / mi) | |
| ahr:123 max:147 | ||
| 21 min of Random Hills-11 @ 90 rpm. Didn't maintain 90 during the 20 light hills, but made up for it on the easier sections. Much tougher to do this after a running interval workout than after an easy jog. | ||
Sunday Feb 18 | ||
| Hashing 1:12:00 [1] 4.8 mi (14:59 / mi) | |
| slept:7.5 weight:166lbs | ||
| Would it ever be bad to have 4 beer stops during a hash? I didn't think so, until today. Not drinking yet and wind and 15 degrees made for 3 chilly beer stops - at least the 4th was inside (at a total redneck bar with NASCAR on every TV screen and a Big Game Hunter video game getting a lot of action).
Was able to run about half the time. Much of the trail was thru 2+ feet of snow, which made for some tough going. Elapsed time was 1.5 hours to the last stop. | ||
Saturday Feb 17 | ||
| Running 1:50:01 [2] 13.0 mi (8:28 / mi) | |
| slept:7.25 weight:161lbs | ||
| Ran at the OD (ODR-measured route). Relatively light turnout - most of the GTA crowd is probably out skiing again this weekend and many slower folks must have been deterred by the weather (which was not quite as bad as advertised last night - the temps were in the low teens, but the wind wasn't so bad). I let the front 4 guys go (included Greg and JV, I think) and the next group of 3 was the only other option, so I went with them for the first two miles until one of them started a minor surge that I followed until the others made fun of him and he waited, but I kept going. The rest was on my own, as I gradually dropped back to about 2.5 minutes behind 2 of the front 4 (Greg and JV were long gone), and put about 2 minutes on the group behind me. | ||
Friday Feb 16 | ||
| Strength (Snow Shoveling) 5:00 [2] | |
| Not much new snow, but I spent 10 minutes digging out the drifts that built up near the garage. | ||
| Weights 15:00 [2] | |
| slept:6.5 weight:165lbs | ||
| Circuit at Downtown Y. | ||
| Running 23:22 [2] 3.0 mi (7:46 / mi) | |
| ahr:136 max:143 | ||
| Gerbiled a lap at 7.0mph, then the rest of the first mile at 7.5, second mile at 8.0, then backed off to 7.8/7.7 to keep the HR at/under 140. | ||
| Biking 17:00 [3] 5.9 mi (2:52 / mi) | |
| ahr:117 max:149 | ||
| Only had time for 15 minutes of Random Hills (@92rpm), so I did level 13. RPM was actually in upper 90s when there were fewer than 10 lights on, and dipped into the 80s when 19-20 lights were on. | ||
Thursday Feb 15 | ||
| Running 46:56 [3] 5.89 mi (7:57 / mi) | |
| slept:6.0 | ||
| GTA (route). I knew I was in trouble when only Erik, Jim and JV were there. Brighton had shaved the snow down to a nice layer of ice in the roads (it was about 5 degrees at run time) - not enough to fall, but enough to slide with every step. I stayed with them over the top of Cobbs Hill, but after we got to Park and Culver, waves of intestinal discomfort started to kick in. That's what I get for having a large Valentine's dinner, topped off by chocolate cake for 2 just before 9pm, and then trying to run at 6am. I was able to push the pace between waves, but only enough to get the HR in the upper 140s.
I will not overeat next Wednesday night. | ||
| Swimming 37:31 [3] 1.02 mi (36:46 / mi) | |
| 4:07/8:20
1:34,32,33,32,32 3:25,24 My arms were beat from all the shoveling yesterday. | ||
Wednesday Feb 14 | ||
| Strength (Snow Shoveling) 30:00 [2] | |
| A full 61 minutes of Yowsa! to clear a mere 5 inches from the drive. I almost beat the plow, but no, so I had a lot of work at the end of the drive and clearing room to get to the mailbox.
We need the temp to get above freezing for a day, so I can get rid of the ice build-up. Looking back at the daily highs for the last month, we had 33 on 1/27, 34 on 1/18 and 19 and 35 on 1/15. Not a whole lot of melting going on, mostly just settling. Looking forward, they are predicting 43 on 2/22, so that would make 25 days not getting above freezing (and 32 out of 33). | ||
| Running 44:10 [2] 4.69 mi (9:24 / mi) | |
| rhr:42 slept:5.5 weight:164lbs | ||
| An actual snowstorm! So, I had to run outside (here). Since the wind was mostly out of the north, I ran mostly N to start, which led me right into the Crescent. Not a bad day to run there, what with all of the locals cooped up inside. No drug sales or usage observed for a change.
I thought the 13 degrees and 20mph wind would be a bit chilly, but no. I was only cold walking over to the Y - it seemed to be a friendly wind while I was running, no frozen face as feared. Of course the going was quite slow as I stayed mostly on side streets that hadn't been plowed in 6-9 inches. | ||
| Strength (Snow Shoveling) 30:00 [2] | |
| Got home to find another 10-12" of snow in the driveway - had to park in the street and start digging. 53 minutes to clear it off - quicker than this morning: in part because I worked harder (trying to get the car off the street before the town plow came by and make room for Chris to get in the garage before she got home - failed at both), and in part because the AM shoveling had filled in many of the divots in the base layer of ice that had slowed me down. | ||
Tuesday Feb 13 | ||
| Running intervals 15:46 [4] 2.5 mi (6:18 / mi) | |
| ahr:146 max:164 slept:6.5 weight:165lbs | ||
| Gerbiled 5 x 1/2 with 1/4 recovery.
Started at 9.3mph for 2, then 9.4, 9.6, 9.8, so the times were: 3:13, 3:13, 3:11, 3:07, 3:02. Felt surprisingly easy. HR only got up to 154 on the first, then 158, 158, 161, 164. I definitely had more in me, but I will restrain myself and come back gradually. | ||
| Running warm up/down 23:31 [2] 2.75 mi (8:33 / mi) | |
| 1 mi w/up @7-7.5 (8:22)
5 x 1/4 recovery @6.6 (~2:13/ea) 1/2 mi w/dn @ 7.5-7.1 (4:02) Abbreviated w/dn because I had to hustle off to see Chelsea's county tournament game. They are in bracket E (the worst of 5), so they handled Brighton quite easily - even 3 of the 4 JV players scored in the last 3 minutes. Next up is probably the Gates team they just beat by 30. Quite the underachieving group of individuals on this "team". | ||
Monday Feb 12 | ||
| Strength (Snow Shoveling) 10:00 [2] | |
| 25 minutes clearing the new inch or two plus hacking away at some more ice build-up. We're supposedly going to get a foot starting tomorrow night. | ||
| Note | |
| slept:6.75 weight:165lbs (rest day) | ||
| Planned on swimming at lunch today, but Luke had a 101+ fever, and I lost the lottery and had to work from home. Taking Z to hockey practice before my class took away the other chance to get out and do something. I suppose I could have gone for a run when I got back by 9:30, but 24 was calling, via TiVo delay. | ||
Sunday Feb 11 | ||
| Running 37:15 [3] 5.0 mi (7:27 / mi) | |
| slept:7.5 weight:164lbs | ||
| Treadmill at Bayview after Nate and Zach's hockey games - they both won.
1 mi @7.0 up to 7.5mph, then ramped up 0.1 mph each lap thru mile 4.5 (7.6mph to 8.9 mph), then slowed down the last 1/2 mi. mile 2: 7:40 mile 3: 7:19 mile 4: 6:58 4.5: 3:21 5: 3:34 Didn't expect to pick up the pace quite so long, but it felt surprisingly easy. | ||
| Biking 23:00 [3] 8.53 mi (2:42 / mi) | |
| ahr:109 max:135 | ||
| 21 min of Random Hills-11 @ 92rpm. HR stayed quite low - time to start upping the level.
| ||
| Elliptical 22:00 [3] 2.38 mi (9:15 / mi) | |
| ahr:132 | ||
| Still had energy, so I jumped on the Precor trainer: 20 minutes at level 10/12. Averaged about 146 strides/min. | ||
| Strength (Snow Shoveling) 10:00 [2] | |
| 20 minutes removing ice build-up, so I could get my car out of the garage. | ||
Saturday Feb 10 | ||
| Event: ROC Ski-O at Letchworth State Park | ||
| Map Run 1:14:30 [2] 6.77 mi (10:59 / mi) | |
| slept:7.75 weight:165lbs | ||
| Ran at Letchworth while Nate was out doing the Ski-O. Visited several of the controls and caught Nate at a few locations. No idea what pace I was maintaining - spent much of the time on trails. The big snowmobile trails (some were roads) were easy going, the ski trails weren't too bad, but I had to stay on the edges. Off trail was tough going - the snow was just deep enough to be difficult in places. | ||
Friday Feb 9 | ||
| Strength (Snow Shoveling) 14:00 [2] | |
| 28 minutes to clear just a couple of new inches from the frozen tundra that was our driveway.
Still no outlook for the temp to get above freezing any time soon. | ||
| Running 24:35 [3] | |
| slept:6.0 weight:164lbs | ||
| Squeezed in the Beacon Hills loop after work, before I had to take Zach to his hockey game (won 7-3) and hustle to Chelsea's hoop game (lost 61-58 in OT) - the coach put Chelsea in for the last possession of OT and she put up a 3-pointer, with 4 seconds left, that didn't drop. Her team had another chance to tie at the buzzer, but no.
8:00 at Beacon, 16:49 at Scribner. | ||
Thursday Feb 8 | ||
| Running tempo 17:12 [4] 2.5 mi (6:53 / mi) | |
| ahr:140 max:158 slept:5.25 weight:167lbs | ||
| I've never been such a happy gerbil! Did a tempo run - started conservatively, and built up. Again, not real fast, but coming off 4.5 months where running 8min pace was a struggle, it's a pleasure to run at a decent clip.
8.5mph for 0.5mi 8.6 for 0.5 8.7 for 1.0 8.8 for 0.25 8.9 for 0.25 HR got into the low 150s during the 8.7 and stayed 153-156 even at the higher speeds. I'm guessing that up to 160 is still a tempo effort for me these days. | ||
| Running warm up/down 20:45 [2] 2.5 mi (8:17 / mi) | |
| w/up at 7, then up to 7.5 mph
w/dn at 7, then 7.5 mph | ||
| Biking 23:00 [3] 8.25 mi (2:47 / mi) | |
| ahr:114 | ||
| Random Hills-11(mostly) @ 91 rpm | ||
Wednesday Feb 7 | ||
| Swimming 39:49 [3] 1.14 mi (34:55 / mi) | |
| slept:6.0 weight:166lbs | ||
| 3:56/7:59
1:30,32,32,32,31,30,28 (on 1:50) 3:22,19,16 The solid progression continues. I noticed my achilles is just a bit sore on push-offs, so probably best that I chose to swim instead of run today (Sabres game tonight will prevent doubling tomorrow by making it to GTA in the AM). | ||
| C • Beer, no beer 2 | ||
Tuesday Feb 6 | ||
| Running intervals 14:26 [4] 2.25 mi (6:24 / mi) | |
| max:159 slept:6.0 weight:166lbs | ||
| Wow! Intervals are fun! At least when you can run fast (well, not slow) and comfortably for the first time in ages.
Gerbiled 6x660 with 330 recovery. Rate: 9.1mph, 9.2, 9.2, 9.3, 9.4, 9.6 Time: 2:24, 2:26, 2:29, 2:25, 2:22, 2:20 (obviously the 32 blinking lights don't divide the track into 4 equal parts of 8 lights. The first and 5th intervals were "fast" and the 3rd was "slow" because 1/5 ended and 3 started at the middle of the top of the track, which must not be half way around (even though it is 16 lights around). | ||
| C • Gerbiled 2 | ||
| Running warm up/down 25:54 [2] 3.0 mi (8:38 / mi) | |
| Includes 1mi w/up @ 7.0 mph
6 recoveries @ 6.6 mph ~1mi w/dn @ 7.5 mph | ||
| Biking 23:00 [2] 8.29 mi (2:45 / mi) | |
| ahr:120 | ||
| 21 min of Random Hills-10. Allowed to take it easy after the intervals. | ||
| Strength (Snow Shoveling) 12:00 [2] | |
| AM shoveling, despite no overnight snow - plow dumped several hundred pounds at the end of the driveway, and I cleaned up some drifts that were encroaching. | ||
Monday Feb 5 | ||
| Note | |
| slept:8.25 weight:165lbs (rest day) | ||
| Finally able to get out of EA this AM, but not without difficulty. Last night the news said 42" had fallen in EA over the weekend. Most of the snow that had fallen in Marilla seemed to be back up in the air thanks to the high winds.
Anyway, eventually got to work and went straight from there to the coaching class, so no time to run today. | ||
| Strength (Snow Shoveling) 10:00 [1] | |
| Since Chelsea got stuck at the end of the driveway twice today, I had to shovel after getting home from class. More like 25 minutes, but much of the time was just chopping the frozen tundra into manageable chunks to move - the wind and cold made the snow rock hard. | ||
Sunday Feb 4 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Had no intention of taking today off, but I had no intention of running, especially outside, after yesterday's long run (combined with today's wind chill).
Since I got stuck in East Aurora - there has been a travel ban in effect in much of Western New York - running outside was the only option, so I decided to take a day off. Zach and I were driving back from a hockey game in Erie (lost) on Saturday night and hit real bad weather by Dunkirk. It took 3 hours (and 18 cars/trucks/busses, and even a state plow, off the road) to get from Erie to EA (usually a 1.5-hour trip). We tried to leave once today, despite the travel ban, but changed our minds before we left the village. Well over 2 feet of snow has fallen since last night. We'll try to get out of here in the morning. | ||
Saturday Feb 3 | ||
| Running 1:45:31 [2] 12.4 mi (8:30 / mi) | |
| rhr:38 slept:6.0 weight:165lbs | ||
| Ran at the Oven Door. Smaller crowd than usual - part of the reason is that it was chilly. Perhaps not Laramie cold, but you can tell it's chilly when your sweat turns to snow on your inner layer.
We spent almost the first 5 miles on the canal path to Turk Hill Rd, and there was just enough snow to make 9 min pace be challenging enough (we were 27:44 at 31F). I was probably closer to 8 min pace on the roads (31F-Lyndon-Ayrault), then finished on the canal path: back from Ayrault in 13:54 (we were out on 14:38, so I hung on pretty well). I put about 2 minutes on a couple of guys who were a minute ahead when we turned onto Ayrault. Was able to actually take my pulse last night, since it was steady. It was surpisingly low (38 is usually reserved for being in top shape). | ||
Friday Feb 2 | ||
| Swimming 34:36 [3] 0.97 mi (35:40 / mi) | |
| slept:6.25 weight:165lbs | ||
| 3:58/8:01
1:28,29,30,29,27,28 (on 1:55) 3:18,20 Another workout that seemed to benefit from my apparent arrythmia improvement. Compares quite favorably to my last swim (last week): 3:56/7:57 1:30,33,32,31,30,30 (on 1:55) 3:28,26 The 500 was slower, but was much easier. The 100s averaged 2.5 seconds faster, and the 200s averaged 8 seconds faster. | ||
| Weights 15:00 [2] | |
| Circuit at downtown Y. I must not have lifted after swimming in awhile - the arm stations were very tough (I had a several "incomplete stroke" beeps). | ||
Thursday Feb 1 | ||
| Running 46:40 [3] 6.26 mi (7:27 / mi) | |
| slept:6.25 | ||
| Perhaps things really are turning around. There was no real sign of heart problems today. It was like I was a different person. I kept up with the boys (Frank, Vinny, JV, Darren) at GTA this AM. Sure, Erik is out-of-town, so they went easy, but last week I was dropped early from their easy pace. I had no troubles with the small hills on Clinton and Monroe (of course the first 4+ was very flat).
I hope this is not just a brief respite - I could really enjoy running again, just in time to get in shape for the spring O season. | ||
| C • Great to hear!-) 3 | ||
| Note | |
| It looks like the last time that I ran 4 or more miles continuously at under 7:30 per mile was back on August 31st - about 3 weeks before I noticed the problem (although I did have some decent interval workouts in those 3 weeks). | ||