Training Archive: bishop22In the 30 days ending 2006-06-30:
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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 | H | F | ||||||||||||||||||||||||||||
Friday Jun 30 | ||
| Running 30:50 [2] 3.63 mi (8:30 / mi) | |
| Great run with Nate in the Riviera Maya. Cruised around the resort campus for most of the time, then hit the beach for the last stretch. Then it was into the ocean for some swimming and body surfing on some tasty waves, then into the pool. All this in time to wake everyone else up for breakfast.
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Thursday Jun 29 | ||
| Note | |
| Travel day - thoughts of a run started to go out the window when they handed us (Chelsea and Nate included) mimosas as we checked into the hotel, and then we had to hit the pool and have lunch before our rooms would be ready, and since our all-inclusive included drinks and the sun was so warm, and the pool included a swim-up bar, there really wasn't a chance of running.
And I didn't really care. | ||
Wednesday Jun 28 | ||
| Orienteering 1:00:00 [3] 5 km (12:00 / km) | |
| Since we were driving from Rochester to Philly for tomorrow's flight, the only sensible thing to do was to stop at Hickory Run for some running on the map. The original plan was for Zach to do the beginner permanent course, while Nate and I did some controls from the intermediate / advanced courses. Unfortunately, as we drove into the park, the main road was closed at the juvenille delinquent facility, so we had to park there, too far from the beginner course for Z.
Nate and I cut thru the woods and came down above the park office to a severely flooded creek, and saw the reason for the road closure - some of the road had actually washed away, and it looked like more of it could go (so on the way back, Nate and I decided to cut thru the woods again, rather than crossing the shaky-looking road). | ||
Tuesday Jun 27 | ||
| Note | |
| (rest day) | ||
| Unlike yesterday, which was a planned rest day, today was unplanned. Between all of the scrambling at work, so I could leave for vacation, and residual lethargy from the Regaine, I never made it over to the Y.
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Sunday Jun 25 | ||
| Orienteering race 3:50:02 [2] *** 15 km (15:20 / km) | |
| spiked:3/5c slept:1.0 | ||
| Next Regaine leg was the one I had been dreading. I've never been out between 2am and dawn-ish time during a Rogaine (or during a hash, or anything else in the woods, for that matter). I had picked out a couple of "foolproof" controls for this time period. For the first hour, I alternated running and walking to get C49. Most of the leg was easy - all roads to a stone wall - but finding the stone wall was a bit of a challenge. Many of the walls were not actually visible from the road, so I pace counted from a stream, left the road a bit early, and found the wall right where I had expected it! I then grabbed C58, which was mostly road/trail, but then I had to go on a bearing to the corner of a marsh. I kept getting pushed right by marshy ground, so when I had gone far enough, it turned out that I was too far right, and had to go into the marshy area to get the control. C51 was right at a road intersection. I had planned to get C53 and run back in, but that was when I thought I was going to be slower and it would be getting light, so I decided to just grab C20 in the dark instead, which took much too long, and picked up C21, which was a piece of cake in the daylight.
The resulting 199 points was best for the 2-6am shift, and since the lead team's runner set his alarm for PM instead of AM and missed his shift, we moved within 70 points or so. Splits: 60:32, 33:34, 39:23, 31:49, 47:45, 16:59 When I got back, I woke Nate up for his 6am-10am shift. He wasn't ready to headd out, so he had some breakfast and chilled until about 6:50. He planned on replicating my 10pm-midnight shift, but did better than that, as he grabbed 41,17,18,21 and 10, and got back just after 8:20. He had another hour and 40 minutes, but not enough energy to try for a nearby control or two - having had run most of this shift. | ||
| Orienteering race 1:54:29 [3] *** 7 km (16:21 / km) | |
| spiked:1/2c slept:1.5 | ||
| Final shift for the Regaine: 10am-noon. Not really any good loops left, so I planned another out-and-back. I thought I could run out to 34, pick up 56, then decide which of 44, 33 and 14 that I could get on the way in.
I managed to mangle 34 - I couldn't stay on the intermittent trail that led down to the penisula. I found a really nice penisula that turned out to be just west of the real one, so it was almost 45 minutes to get the first control. I still wanted 56, so I started down, again losing an intermittent trail. This time I was smart, I took a bearing from the last place I knew I was. Un fortunately, the map had E-W lines in addition to N-S lines, and I made a 90 degree error. After I discovered this, I started retracing my steps and was about to just bail, when I hit a property boundary that relocated me. I slogged thru some nasty muck (fallling once, to gain full appreciation of the slop and smell) to the island and up to the control. Now I had only 45 minutes left - not sure I could make it back around very easily, so I decide to take a short cut - the other end of the island can't be much worse than the end I came in. Oh, yes it can. I got to the edge of the island, and the closest point of land on the other side looked to be only a little over half of the 100m that was mapped - great! So, thru the "uncrossable" swamp - up to my waist in places (with my shoes, and half my shins at times, sinking into the muck at the bottom of the water). I get to dry land, only to realize I had a whole other section of swamp to cross. Ouch! | ||
| C • How did you do? 4 | ||
Saturday Jun 24 | ||
| Event: CNYO Regaine | ||
| Orienteering race 3:58:00 [3] *** 20 km (11:54 / km) | |
| spiked:6/10c slept:6.75 | ||
| CNYO Regaine. Arrived later than planned due to traffic problems on 104 after Oswego (first major route choice error of the day - should have taken Rt 3 to avoid that stretch).
Maps handed out at 11:55, so only 5 minutes to plan a 2-hour route for Nate. Tried to start him off with an easy control - #27 (trail-stone wall-marsh-reentrant-hilltop), but it turned into a disaster (I tried twice on the way back to base to find this one, and failed. Heavy fern growth hid the subtle contours - 2.5m on a 1:30 map - from my lame eyes). So, Nate just grabbed one control in his shift. My first leg was 4 hours, and I had plenty of time to plan. Unfortunately, the execution was lacking and I had several minutes of errors on each of the first 4 controls - the most painful of which was heading for a nice bump in a swampy area that looked like it had to be the beaver dam for #19, but no, and I was left with a 75m slog thru the muck. Things went really smoothly after that - lots of running on trails and roads, and I wound up with 369 points - highest of any 4-hour scores. Route: 12-16-19-48-31-(skipped 28 due to time)-35-55-57-46-50-(skipped 47 - no good route - and failed to find 27, so skipped 11 due to time). Nate then went out on a 4-hour shift 6-10pm. He came back after a little over an hour because a) he had not found any of the first 3 controls; and b) he had forgotten his watch, so he was going to have no idea when to be back. Later discussions revealed that he had probably just not gone far enough on each of his attacks - it was the first time he was alone on a 1:30 map. So, he still had a couple of high-pointers, and plenty of time to grab them, so he went out and got 50 and 46 in about an hour. | ||
| Orienteering race 1:50:00 [3] *** 7 km (15:43 / km) | |
| spiked:3/4c | ||
| The next shift was a 2-hour night leg. There was a 41-point control alongside a road at a bridge, and it was just a 5.4K (mostly dirt) road run to get there, so I decided to just head out, grab that, and pick up controls on the way in. Jogged most of the way out, but it still took 42 minutes as I walked most uphills, and a couple other places where I tried to identify attack points for the return trip.
On the way back, 17 was easy because there was a trail from the road along the start of the stone wall that led to the control. C18 was much tougher - I had to pace count along the road to guess where the marshy area, where I wanted to leave the woad, was. I then did a careful pace count into the woods, and when I didn't see the control, I figured, correctly as it turned out, that I must have drifted right (slightly downhill), so I turned left 90 degrees and found the control after about 60m. I was going to grab C21 next, but the woods looked too forbidding from the attack point in the dark, so I grabbed C10 instead - my feet had remained dry all night, but when I saw the reflective tape 30m away, I went straight towards it - unfortunately that meant thru the marsh. So, that gave me the chance to go straight home, wading the stream (which turned out to be 3 - no I didn't cross the same one 3 times), rather than taking the road route around - plenty of fun going thru marshes and stream in the dark. After I got back, Nate had to check out and midnight, then check back in, to keep the relay intact. Sleep was more important to him than getting a few points in his 12-2am shift. | ||
Friday Jun 23 | ||
| Note | |
| slept:7.5 weight:170lbs (rest day) | ||
| Planned on swimming today, but my back was still sore from that swing thru the rough yesterday, so I rested ahead of tomorrow's Regaine. | ||
Thursday Jun 22 | ||
| Running 50:02 [3] 7.09 mi (7:03 / mi) | |
| slept:6.0 | ||
| Another nice turnout for GTA(route): Scott, Frank, Howie, Erik, JV, DV, Lawrence, Vinnie and Darren. First 1.5 miles were relatively easy (7:30 pace), then did several gradual pickups that thinned things out occasionally (Lawrence and JV even dropped everyone on Hillside, though Howie had a late reaction to their surge). I averaged about 6:45 for those 3.5 miles - some was slower, so some was faster. The last couple were about 7:15 pace, but that included going up Cobbs Hill Dr and coming in easy. V & D dropped back and I stayed close to Scott, but was 45 seconds down on the pack at Hillside and Winton - closed back to within 21 after the hill, but went easy from there.
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| Golfing 18:00 [1] | |
| 86 (42 for the league, then 44). Hurt my back/neck on 14 hitting out of the rough (but made the green), then somehow crushed my drive on 15 - almost 300 yds - so 214 to the green which I've never reached. Left the club open, so I was pin high but 40 yds right and took a 7 - very painful (more so than my back). | ||
Wednesday Jun 21 | ||
| Note | |
| slept:6.75 weight:168lbs (rest day) | ||
| Letting hip rest a day. | ||
Tuesday Jun 20 | ||
| Running 40:33 [2] 5.0 mi (8:06 / mi) | |
| slept:6.0 weight:170lbs | ||
| Couldn't make it out right at lunchtime, so I started to do a great demonstration of Newton's First Law - was even thinking about taking the day off - until an outside force showed up in the form of a fire alarm (that's 2 in 2 days here).
So, it was off for an easy run up the river - the path was fairly empty, being an off-peak time. Trail Tally: bikers: 4 (including 1 Uni Nymph) peds: 4 fishermen: 1 (yeah, good luck with that) runners/joggers: 0 DRUNKS: 2 (including 1 passed out, with his hand still reaching for the can) to/from: path: 5:17 4:50 old mile: 8:59 8:40 UR ped xing: 6:26 6:20 BTW, weight blip is due to the sumptuous pizza that Chris made last night, and all of the various liquids that were required to wash down the jalapen~os. | ||
| Golfing 9:00 [1] | |
| At least the weather was nice.
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Monday Jun 19 | ||
| Swimming 39:59 [3] 1.02 mi (39:11 / mi) | |
| rhr:43 slept:8.25 weight:168lbs | ||
| Felt a little better than last week's swim. Added a few 50s to try to get some speed back.
4:07/8:13 1:29,30,28,9,30 (on 2) 3:27,22 42,43,43,43 | ||
Sunday Jun 18 | ||
| Note | |
| ROC Meet at Powder Mills Park | ||
| Orienteering race 1:08:58 [4] *** 5.8 km (11:53 / km) +350m 9:08 / km | |
| spiked:7/15c rhr:42 slept:6.75 weight:168lbs | ||
| ROC Meet at Powder Mills Park. Hilly and HOT! Started with a 7-contour climb to the first control. I had a lot of little misses early on - mostly my fault, but I think the map doesn't portray things well around the first control anymore. The control circle for C5 covered up a trail, so I wound up crawling thru prickers (ripping clothes and skin) to get there, but after that I had a pretty clean stretch that was only limited by my fitness and the heat. Lost a fair amount on C13 which should have been almost all trail, when I changed plans in mid-stream (but actually read the map to recover thru the woods).
Managed to beat Gil's time, but he had run about 12 miles at the OD yesterday, chasing the big boys, while I just watched and coached soccer games. My hip didn't bother me much during the race, but it was pretty sore afterwards. I need it to recover before the Regaine next weekend. | ||
| C • Intensity 4? 3 | ||
ROC Powder Mills Park: Red - Splits | ||
Saturday Jun 17 | ||
| Golfing 9:00 [1] | |
| 43 - the hard way. A sandy on 1, but missed a 4' putt for another attempted sand save on 2. In all, hit 4 traps and missed 4 putts of 4' or less on the first 6 holes, before a minor rally with a par on 7 and bird on 8. | ||
Friday Jun 16 | ||
| Swimming 33:44 [3] 0.91 mi (37:04 / mi) | |
| rhr:43 slept:6.5 weight:167lbs | ||
| Hip still sore walking around - hopefully I can ignore it for the local meet on Sunday. Nate wants to skip a soccer tournament game to run there.
Tomorrow may be a rest day - especially given 6 soccer games for the kids, and the hope of getting 18 in, in the late afternoon. Finally made it over for a swim at 4pm. Tough swimming after laying off for so long. 4:05/8:17 1:32,4,2,2,3 (on 2) 3:31,29 On the way back lines had already formed at several locations for whatever Jazz Festival activities are scheduled for tonight. Earlier in the festival they had Woody Allen doing some jazz performance with somebody - I thought it was just a joke when I heard about it, and I guess the local reviewer thought it was a joke when he heard it - perhaps Woody should stick to playing with little girls instead of music. | ||
Thursday Jun 15 | ||
| Running 43:59 [3] 6.03 mi (7:17 / mi) | |
| rhr:42 slept:6.5 | ||
| Great turnout at GTA this AM: Scott, Frank, Howie, Erik, 3 Flying V's, Vinnie, Lawrence, and Darren. But no Gil yet.
Friendly early pace (7:30) with some Rogaine talk, since 4 of us had participated, then we gradually picked it up along Highland from Edgemere to Goodman (average pace = 6:33 for the 1.14+ mile stretch), then it was thru Highland Park with some brief uphill pick-ups, and on thru the neighborhhod streets with some more gradual pick-ups, when my hip started barking too loudly to ignore, so I backed off for the rest of the run. Here's my full route. | ||
| Running warm up/down 6:40 [2] 0.73 mi (9:07 / mi) | |
| Easy warm-down around Erik's neighborhood, since I missed the left turn onto Highland that the group took to tack on a few minutes. | ||
| Golfing 18:00 [1] | |
| Shot 43 for the league. Gave away several strokes around the greens - no surprise with the lack of playing. It was a beautiful night and I had time, so I played the back - should have quit while I was even. Opened with 7-9-6 (vs. 5-4-3) due to a sudden hook that put 2 OB on 11 and 1 lost on 12. Recovered after that, but finished with a double on 18 for a very painful 94. First time over 50 for 9 at PCC in a while, perhaps since my rookie year. | ||
Wednesday Jun 14 | ||
| Running 28:23 [3] 4.0 mi (7:06 / mi) | |
| rhr:40 slept:8.0 weight:168lbs | ||
| E-C-P with Scott, who is working at Xerox for a few days. Hip got more sore as the run went on, so I had to back off a bit, otherwise we would have made sub-28.
missed (under 6:40) 12:47 7:43 7:52 | ||
| C • Fully recovered? 2 | ||
Tuesday Jun 13 | ||
| Running 32:16 [2] 4.1 mi (7:51 / mi) | |
| rhr:43 slept:6.5 weight:170lbs | ||
| Ran out Main almost to Culver, up to Parsells, then thru the Public Market - Union - Ontario - Scio. Felt fine early and picked it up to 7:20 pace after 1.5 miles, but this afternoon my hip was pretty sore. | ||
| Orienteering 34:00 [2] *** 2.5 km (13:36 / km) | |
| spiked:8/9c | ||
| Since Chelsea's soccer game was at Basil Marella park, I brought Zach along, and we ran part of a 2003 score-o map while Chelsea's team was warming up. We alternated leading to control sites.
Then we watched Chelsea's team destroy the despised Greece team (who had knocked 2 Webster players out of the previous game - 1 left via ambulance, and whose antics caused a game last year to be halted), 8-2. The lowlight of this match was the opposing goalie shoving Hannah in the face after it became 6-2. | ||
| C • Soccer 1 | ||
Monday Jun 12 | ||
| Note | |
| slept:6.75 weight:168lbs (rest day) | ||
| Meant to swim at lunchtime, but had to work thru... | ||
Sunday Jun 11 | ||
| Orienteering race 2:22:10 [3] *** 7.5 km (18:57 / km) | |
| spiked:3/5c slept:5.0 | ||
| Since we wanted to keep it under 3 hours, we couldn't quite make it out to the NE 80-pointer, so there was really only 1 option, a quick 5 control loop worth 210 points. We ran it fairly cleanly - just popped thru the pines too far left on the first control, and cut in to a spur too early at the last control, which confused us for a minute.
Not a bad performance given our long break and early finish - we beat about 1/3 of the open men's teams. | ||
Saturday Jun 10 | ||
| Event: North American Rogaine Championships | ||
| Orienteering race 12:30:00 [2] *** 32.9 km (22:48 / km) | |
| spiked:14/19c slept:7.0 | ||
| North American Rogaine Championships with Nate at Allegany State Park. We estimated we could cover 33km (straight-line distance) in 12 hours, so we came up with a course that covered that distance, and allowed us to have 5 "easy" controls at the end, since we would be coming in during the dark. We took the long way around to our first control, for a safe start, and to get used to the scale. It was the first of several controls that we hit directly. Then we hit 311 - lost at least 20 minutes around the control, even though we thought we had attacked from a solid location. Finally found it, but, as was later confirmed, it was not in the correct location. Next few controls went real well, but we lost some accuracy in the late afternoon - but just lost a few minutes at a few controls. When the sun went down, we regained our touch (more careful compass work and pace counting to counteract the darkness helped, plus the fact that we had saved 3 good night controls).
We wound up coming back only 30 minutes later than our original plan, having picked up all 19 controls and 1000 points. We were pretty wiped during the walk back, and decided we would limit ourselves to 3 hours on Sunday, but we were quite happy with the Saturday performance. | ||
Friday Jun 9 | ||
| Note | |
| (rest day) | ||
| Resting up for tomorrow's NARC. | ||
Thursday Jun 8 | ||
| Running 1:06:56 [3] 8.83 mi (7:35 / mi) | |
| slept:6.25 | ||
| GTA with Scott, Frank, Erik, JV, DV, Vinnie. Plan was for 40 minutes, tops, with the Rogaine coming up this weekend. I figured I'd hang with the pack for 20 minutes, then come back easy. Well, after 20 minutes we were crossing Landing Rd on Penfield Rd, so we were headed for Ellison Park - couldn't pass that up. Had to make a stop in Ellison Park, which allowed me to take it easy afterwards (averaged about 7:15 pace to the park, closer to 8:00 alone on the way back).
Legs a little worn out from the run, so I'll probably take tomorrow completely off (was going to swim) and rest up for the weekend. Nate and I still have stuff to buy and find to be ready to leave tomorrow night. | ||
| C • Swim tomorrow 1 | ||
Wednesday Jun 7 | ||
| Running 29:38 [3] 4.0 mi (7:24 / mi) | |
| rhr:42 slept:7.25 weight:167lbs | ||
| Easy run East-Culver-Park - not quite a 3 effort, but yesterday was much more than 3.
6:57 6:55 8:19 7:27 | ||
Tuesday Jun 6 | ||
| Running 49:00 [3] 6.84 mi (7:09 / mi) | |
| rhr:41 slept:7.0 weight:167lbs | ||
| Ran into Howie as I was leaving a meeting at noon, and he was headed over to run, so I ran with him. We went up the river to Elmwood and back the other side. I tried to avoid slowing him down as much as possible, but was actually able to talk while we ran. Here is the route. | ||
| C • Gmaps Pedometer 1 | ||
Monday Jun 5 | ||
| Swimming 38:32 [3] 1.02 mi (37:45 / mi) | |
| rhr:40 slept:6.5 weight:167lbs | ||
| Hadn't been in the pool in 3 weeks, and I could sure tell - it was a sluggish struggle to get thru the workout.
4:01/8:09 1:31,4,4,1,0,2 (on 1:55) 3:33,27 | ||
Sunday Jun 4 | ||
| Orienteering 1:42:04 [3] *** 9 km (11:20 / km) | |
| spiked:11/13c slept:7.5 | ||
| Ran the 2006 permanent course at Chestnut Ridge between Chelsea's basketball games at Canisius College. Had time to grab 13 controls. Never did spot one marker, even though I was standing on the boulder that was the mapped feature. | ||
Saturday Jun 3 | ||
| Running 1:27:00 [2] 10.0 mi (8:41 / mi) | |
| slept:6.0 | ||
| Finally, a return to the Oven Door - picked a good day to return. Ran up 96 to the mall - couldn't hang with the big guys, but they stayed on Turk Hill anyway, while the course was supposed to cut up a power line behind Dick's - waited for the next 2 guys and we headed up and over the hill. We ran out of trail, so we had to go back and meet up with Mike R, who led a dozen of us thru the woods - mostly on various definitions of trail, but some off-trail, too. Came out on his property, crossed to SCR and ran trails to Turk Hill and back Garnsey. Averaged under 7 min/mi the last 2.8 from Turk Hill (Darren got things going) - of course, that included going down Garnsey. | ||
Friday Jun 2 | ||
| Running 32:00 [2] 4.0 mi (7:59 / mi) | |
| Around Greece before Chelsea's soccer game - they lost: started with only 11 players; most of the missing were at the state qualifier track meet, so obviously some speed was missing - not sure why the manager allowed the game to be rescheduled for a Friday (especially with this conflict). | ||
Thursday Jun 1 | ||
| Running 44:47 [4] 6.24 mi (7:11 / mi) | |
| slept:6.0 | ||
| GTA with Scott, Erik and Vinnie (small turnout with the Corporate Challenge tonight). Erik kept gradually picking up the pace until I started to fade - breaking point was the 6:30 average pace along Monroe to Goodman - couldn't really recover from that. | ||
| Golfing 9:00 [2] | |
| Missed a short birdie putt on 7. 45, despite 4 pars - several wasted strokes. | ||