Training Archive: bishop22In the 30 days ending 2006-09-30:
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| 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 | S | |||||||||||||||||||||||||||||||||
Saturday Sep 30 | ||
| Note | |
| ROC Meet at Webster Park - have to start early and hustle down to watch, errr coach, the McQuaid Invitational | ||
| Running 18:00 [4] 2.77 mi (6:29 / mi) | |
| slept:6.5 weight:169lbs | ||
| Averaged 3 minutes of hard running during each of the 6 intense races at McQuaid - 3 before the O-meet (East Aurora and Addison) and 3 after (Schroeder).
The team performed wonderfully - I'm glad we eased back a bit this week. Chelsea ran an outstanding race, finishing in just over 22 minutes, and just behind our 3rd and 4th runners. We held Nate and another freshman out of the varsity race and let them run varsity B. Nate ran pretty well, but couldn't hang with the other freshman for the last 1.2 or so. He ran about 18:15 for the 3 miles, so he's getting there. | ||
| Running 1:30:00 [2] 10.91 mi (8:15 / mi) | |
| Averaged 9 min of easy running during each of the 10 events that I followed closely (5 before the O meet and 5 after). | ||
| Orienteering race 1:12:07 [4] *** 8.9 km (8:06 / km) | |
| spiked:26/30c | ||
| Orange plus Yellow course at ROC meet in Webster Park. No real big mistakes (as to be expected on this level course in the park where our XC team practices, but too many unnecessary hesitations - mostly by not planning 2-3 legs in advance, which should have been easy with so much trail running.
More details to follow? | ||
Orange Plus - Splits | ||
Friday Sep 29 | ||
| Running 25:00 [2] 3.0 mi (8:20 / mi) | |
| slept:7.0 weight:169lbs | ||
| Easy run at Webster Park during practice. Then we played kickball. Hopefully the kids are ready to go at McQuaid tomorrow. | ||
Thursday Sep 28 | ||
| Running intervals 13:15 [4] 2.0 mi (6:37 / mi) | |
| rhr:43 slept:6.5 weight:169lbs | ||
| 4 x 880 around the tennis court loop at Webster Park with the team. With McQuaid on Saturday, we cut back and ran tempo pace with interval recovery. It was tough to rein the kids in - a good sign for later in the season.
3:16, 3:20, 3:20, 3:19 Kids tried to cancel practice today because of the rain, but we ended up only having a few no-shows (including 3rd man) and 2 sitting out (including 4th man). | ||
| Running warm up/down 42:00 [2] 4.8 mi (8:44 / mi) | |
| This includes 20 min w/up
11 min of jogging after 880s 11 min w/dn | ||
Wednesday Sep 27 | ||
| Note | |
| (rest day) | ||
| Not a moment to spare during work today - too hungry to head out when I got home. | ||
Tuesday Sep 26 | ||
| Running 40:00 [2] 5.0 mi (7:59 / mi) | |
| Ran 2.5 miles of the course before the races, then got in about 10 minutes of easy running before/during/after each race. | ||
| Running intervals 14:00 [4] 2.15 mi (6:31 / mi) | |
| Got in about 7 minutes of hard running during each race. The boys and girls each wound up 1-2 on the day, but almost everyone had career best times as far as I can tell (having a 3 mile course instead of 5K helped somewhat). I plan on doing some analysis on improvement. I've been using the USOF ranking methodology to rank all of the county runners, and it has been a better predictor of results at the local meets than the coaches' poll. | ||
Monday Sep 25 | ||
| Running 32:00 [3] 4.0 mi (7:59 / mi) | |
| During XC practice - ran relatively easy with Coach K. 6 strides at the end. | ||
Sunday Sep 24 | ||
| Running 23:00 [3] 3.0 mi (7:40 / mi) | |
| Fahrenholz loop in EA before the Bills game. JP Loserman gave another game away. | ||
Saturday Sep 23 | ||
| Event: CNYO A meet | ||
| Running warm up/down 25:00 [2] 2.94 mi (8:30 / mi) | |
| W/up before each race.
W/dn after sprint. | ||
| Orienteering race 20:42 [4] 2.8 km (7:24 / km) | |
| CNYO A-meet sprint course. Too much hesitating - I came to a complete stop three times when I was within 10-20m of a control. I also ran to the wrong penultimate control (just like John F), but amazingly, that ended up being one of my 3 M40+ split victories. The others were the final leg, and C2, where I ran left while most people went right, I think. | ||
| Orienteering race 1:09:30 [4] 5.4 km (12:52 / km) | |
| CNYO A-meet Middle distance. Several minutes on at least 3 controls. I was a little flustered after seeing Patrick down on the way to C3 - felt my palpitations as I became conscious of them. Most of the race I was too focused on the map.
I ran past C6 when I started reading the 4 to 5 route halfway to 6. I missed the reentrant with C8 and came all the way down the next one and back up the correct one. I also had a big miss on the long leg (C15?) when I thought I was right of the control and didn't notice everyone punching to my right until I had gone 180m past the control. | ||
Sprint - Strong Lungs - Splits | ||
Red - Splits | ||
Friday Sep 22 | ||
| Running warm up/down 30:00 [2] 3.64 mi (8:14 / mi) | |
| 10 min w/up before each sprint (well, more for the first and less for the last). | ||
Thursday Sep 21 | ||
| Running intervals 11:48 [5] 3 km (3:56 / km) | |
| rhr:43 slept:6.0 weight:168lbs | ||
| 3 x 1000m at the Thomas track with the team:
3:54, 4:01, 3:53 They did 5, but I was getting too anxious about the palpitations that I've noticed since Monday to continue. I'm sure it's nothing, since I have no other symptoms, but I'm not mentally tough enough to run through it. | ||
| Running warm up/down 32:06 [3] 3.85 mi (8:20 / mi) | |
| 15 min w/up, 6.5 min w/d
400m recovery after intervals jogging during last 2 intervals | ||
Wednesday Sep 20 | ||
| Note | |
| rhr:42 slept:7.0 weight:168lbs (rest day) | ||
| Meant to swim during the lunchtime that never happened. | ||
Tuesday Sep 19 | ||
| Running 25:00 [2] 3.13 mi (7:59 / mi) | |
| Easy running before and during the XC races. | ||
| Running intervals 14:00 [5] 2.33 mi (6:00 / mi) | |
| Hard running at Mendon Ponds to catch the team during the boys and girls races. The boys edged out Churchville 27-30 (1 other win and 2 losses on the day) - they were missing a 5th man which balanced out with our 2nd man being ill. The girls won an exciting 28-28 victory over the crosstown rivals, Webster Thomas, with Chelsea serving as the extra displacement point by beating their 5th girl, and winning the tiebreaker by beating their 6th girl (the girls had 2 other wins and 1 loss for the day). | ||
Monday Sep 18 | ||
| Running 28:00 [2] 3.36 mi (8:20 / mi) | |
| slept:6.0 weight:169lbs | ||
| Easy run with Jason and Kathy while the kids did a fartlek workout. Legs definitely feeling the effects of the weekend (of course, I already knew that during the 3rd sprint race yesterday).
Finished up with 4 strides, then stretching with the team (hope I don't hurt myself stretching that much). | ||
Sunday Sep 17 | ||
| Event: 2006 Sprint Series Finals | ||
Sprint #1 - short - Splits | ||
Sprint #2 - short - Splits | ||
Sprint FINAL - short - Splits | ||
Saturday Sep 16 | ||
| Event: 2006 Sprint Series Finals Festival | ||
| Running warm up/down 12:00 [2] 1.37 mi (8:46 / mi) | |
| W/ups before Farsta and Night-O | ||
| Orienteering race 1:38:36 [3] *** 8.65 km (11:24 / km) | |
| spiked:13/20c | ||
| Farsta course at the Sprint Series Final Festival at Hickory Run. This was my second farsta, so I wasn't sure how the forking would play out. I followed Clem down a right turn too early and had to recover thru the woods, but I got back with the pack for the creek crossing. I misinterpreted where we were, but took a great bearing from there. Unfortunately, it took quite some time before I figured out I had made a parallel error and had to correct. Not good to make such a large error on the first control after a mass start. Things went much more smoothly after that, which was good, because I wanted to save energy for tomorrow. I had a little trouble with C3, and I had to really squint to understand what was "white" in the clearing with the water control. Saw Gil early in the 2nd loop, but he had a longer first loop, so we didn't stay together at all. George came to the penultimate control right after me, so I thought I'd have to hustle in, but he was a bit left and crossed the first trail and entered more woods before he was able to run the trails. | ||
Farsta - Splits | ||
Advanced - Splits | ||
Friday Sep 15 | ||
| Note | |
| (rest day) | ||
| No XC practice today, so after work we just packed and headed for DVOA land. | ||
Thursday Sep 14 | ||
| Running warm up/down 34:00 [2] 3.68 mi (9:13 / mi) | |
| slept:7.75 weight:173lbs | ||
| 11 min w/up
avg 1:20 jogging during each recovery period (out of 2+ min recovery) 7 min w/dn | ||
| Running intervals 12:40 [4] 2.0 mi (6:19 / mi) | |
| At Ellison Park with the team.
4x400 before the hills 93,95,95,95 4x400 after the hills 88(downhill),95,99,99 Slow going - the grass was pretty long in places and it was WET. Wiped out on the downhill portion of the first interval after the hills. So did John, who aggravated a minor injury from Monday (hopefully not turning it into a major injury). | ||
| Running hills 5:00 [4] 0.5 mi (10:00 / mi) | |
| 5 x 1 minute hills. I told the advanced kids that if they all beat me on the 5th hill, there would be no 6th one. Claire edged me out to win it for the team - the kids all made it at least 30-40m farther on this one (and so did I). | ||
| Running intervals 2:30 [4] 0.39 mi (6:24 / mi) | |
| Had the kids warm-down wind up in one of the flooded fields at Ellison Park. Then it was 6 x 20 second strides (ended up being 25 seconds) where they could go in any direction. The girls stayed on the higher ground, just running thru soggy areas and a few puddles; the boys took off thru the standing floodwater, which got to be about knee deep in the middle. The fun had here made them forget all about the tortuous workout they had just been through. | ||
Wednesday Sep 13 | ||
| Note | |
| rhr:42 slept:6.25 weight:171lbs | ||
| Looks like today is shaping up to be a rest day. I only had a couple of short openings at work, then I have to take Z to hockey, and afterwards we're heading out to dinner for Chirs's birthday. | ||
| Running 30:00 [2] 3.33 mi (9:00 / mi) | |
| No rest day after all. During Z's hockey practice I ran around the block, stopping at CVS for birthday cards. On the way out, I did some terrain running in the patch of woods behind the rink, before continuing on to Hard Rd. | ||
Tuesday Sep 12 | ||
| Running warm up/down 35:00 [2] 4.24 mi (8:15 / mi) | |
| rhr:42 slept:8.5 weight:171lbs | ||
| Some jogging before and after the races, plus the easy running during the races. | ||
| Running intervals 10:00 [4] 1.67 mi (5:58 / mi) | |
| The hard running to get to different points during the races. We got spanked today - the girls, as expected, and the boys as expected by 2 teams, and surprised a bit by Hilton. The national champ chicks seem to have recruited some fresh meat to the boys team - 3 of their top 6 were new and another was back from missing most of last year. | ||
Monday Sep 11 | ||
| Running 26:00 [2] 3.35 mi (7:45 / mi) | |
| slept:5.75 weight:169lbs | ||
| Easy run at Webster Park while the team did some Indian Runs and a 5-minute tempo run. First dual meet is tomorrow, and the poor girls have to run against the defending class A sectional champs, and the defending AA sectional champs that also happen to be the #1 team in the country. | ||
Sunday Sep 10 | ||
| Running 31:10 [2] 3.5 mi (8:54 / mi) | |
| slept:10.0 weight:167lbs | ||
| Easy run on the Hojack trail from Hard Rd - out 16:00, back in 15:10. Tough to force myself to run, but it needed to be done. | ||
Saturday Sep 9 | ||
| Event: GorgesGoat | ||
| Orienteering race 2:52:52 [4] 13.2 km (13:06 / km) | |
| GorgesGoat at Letchworth. I felt guilty about blowing off the XC team at their first race of the season, so I went to Byron-Bergen before Letchworth - saw the Varsity Boys race (so I didn't see Chelsea or Nate, although Nate wound up with Webster's 4th best time of the day). The trip to Letchworth was slightly longer than expected and I had to stop for 3 gallons of gas in Perry, and I ended up arriving 5 minutes late - it figures we would finally get a mass start off on time.
Ended up starting about 7 minutes back. C1 was easy, although I ran almost to the end of the trail to be sure I knew where I was. C2 was a lot of climb, and I wish I had others to chase to keep me motivated. I cut up to the circle and attacked, and there was way more green between the circle and the flag than mapped. C3 was easier than I expected (should have looked at the clue, but it was on the back of the map). C4 was a nice run along the top of the cliffs and down a spur. C5 was also straightforward. The fork was next, and C6 looked easier to find, so I went that way. I missed it right (barely, as it turns out - Randy was apparently almost to the flag when I saw him. Had to relocate from the top of the hill. On to C8: I saw a nice black mark crossing a creek, so I figured, great, a bridge. Nope - a waterfall. I lost at least 10 minutes slogging thru the creek (and when I tried to turn onto the creek leading to C8, I hit an insurmountable waterfall). Went mostly straight to C9 - there were nice tracks thru the swamp in the toughest section of the leg. I ran down to the trail and things got scary. I saw Linda near the trail junction about halfway to C10. She said Sergey was having heart trouble (rapid beating for about 10 minutes), so I hustled down the trail to the start/finish area for help. I guess Sergey later made it down under his own power; hopefully he is OK. So, that counted as my check-in that was supposed to occur between C10&11. So, I had a big climb to C10. Then it was to the trail and off at the bend. I had a bit of a delay going to a hilltop that must not have been big enough to make a contour line before correcting. I almost skipped C12, but I didn't consider it until I was too far down the trail to change my original plan of skipping C16. Too bad, because I had a lot of slow going near the ponds, aka swamps after leaving the dirt road. I was able to work my way over to the proper stream, then stumbled on the control about 70m earlier than I expected (tough to judge where stream actually ended). C13 went pretty well, straight from the gate by the water stop. Saw Dave there, and tried not to get distracted. My map was getting pretty crinkled (useless map bag), and I had trouble reading the contours and water features. It turns out I ended up searching short of the flag, as I discovered when I made it up to the trail, for an easy attack down. Then it was straight to C15, skipped C16. Came out to the road near the bridge, then found the wet land to extend higher and wider left than expected, but I slogged thru. It was tough being down low, and knowing that the bag was at the top of the cliff, but not seeing it, and having to climb. For C18, I stayed right of the rocks and the green, and up to the trail. One last climb to the road and I was off to C19. Cut thru the woods to the finish when the woods turned white. A nice course with interesting options set by Eric. I really wish I had made the start, but I think I had a positive impact at the XC meet. | ||
| C • Riverbed between #6/7 and 8 1 | ||
Friday Sep 8 | ||
| Running 32:47 [2] 3.86 mi (8:30 / mi) | |
| slept:6.0 weight:168lbs | ||
| Nice easy run around Webster Park during practice. Three obnoxious, drunk, unemployable, post-HS youths were harassing the team during the warm-up (this is shortly after 3:30, not quite happy hour) and again during the run. It appears someone may have wrapped their car in saran wrap shortly afterwards. The [white] drunks flipped out, threatening to call their "homies" to beat the $%&! out of someone. A quick apology and there were off, DUIing away. | ||
Thursday Sep 7 | ||
| Running warm up/down 31:30 [2] 3.6 mi (8:44 / mi) | |
| rhr:43 slept:6.25 weight:169lbs | ||
| 14:30 w/u
2:30 of jogging between each 1000 9:30 w/d | ||
| Running intervals 15:52 [5] 4 km (3:58 / km) | |
| 4 x 1000m (avg recovery 3:45) on the Mendon East XC course with the team. Part of my Anti-taper for the Goat this weekend. Nate beat me on each one. Started from where the course leaves the beach parking lot and looped around to the field near the start. Ran in the other direction (net downhill) on the second and fourth intervals, so they were faster.
~4:05 3:54 4:05 3:48 | ||
| Hashing 55:00 [2] 5.5 mi (10:00 / mi) | |
| After practice, I went to the hash in Gates. Decent trail. When we returned, Squirk, who turned around early, wasn't back yet, and he had Faller's keys in his car. It turns out he has had heart trouble recently, so a few of us jogged back out to check for him - but we discovered he had just stopped to do some shopping. | ||
Wednesday Sep 6 | ||
| Running 33:18 [2] 4.0 mi (8:18 / mi) | |
| rhr:43 slept:7.0 weight:169lbs | ||
| Had to run after Z's hockey practice - it was 9pm before I got out. Real easy Plank-5 Mile-Beacon Hills loop. Coming down Beacon Hills N, I came across some of Penfield's finest local youths firing up a doobie, right in the street. No contact buzz, though.
8:32 8:02 8:40 (Chelsea told me this mile was long) 8:03 | ||
Tuesday Sep 5 | ||
| Running intervals 10:58 [5] 2.0 mi (5:28 / mi) | |
| rhr:39 slept:6.75 weight:169lbs | ||
| 4x440 before hills
82,84,82,80 4x440 after hills 82,83,82,83 | ||
| C • age 2 | ||
| Running hills 4:30 [5] 0.54 mi (8:20 / mi) | |
| 6x45 sec hills
Beat Nate on most of them (all but 1?) | ||
| Running warm up/down 56:36 [2] 6.29 mi (8:59 / mi) | |
| 13:06 w/up
1:30 recovery jog after each 400 (the total recovery averaged just over 2 minutes) 1:15 jog down after each hill (plus 2 min jog back to tennis court area) 22:00 w/dn | ||
Monday Sep 4 | ||
| Orienteering 41:18 [2] *** 4.59 km (9:00 / km) | |
| spiked:6/7c | ||
| Easy run on the Ellison Wetlands map, revisiting several of the dry controls from the canoe-o event. Splits (controls might be wrong, from memory):
C10-5:15 (had to run past control a ways before cutting up due to severe undergrowth) C11-1:48 C12-5:24 C13-2:35 C15-3:55 C16-2:57 out & back towards C17-6:33 C14-4:29 lot-8:18 | ||
Sunday Sep 3 | ||
| Golfing 18:00 [1] | |
| Club Champs, Day 2. Opened with 6 bogeys, but finished the front well, for a 42. The wheels almost came off on the back with a triple/double on 13/14, but I settled down for an 89. I hadn't played the back (except 10 & 11 yesterday) since July. | ||
| Running warm up/down 17:48 [2] 2.23 mi (7:59 / mi) | |
| 6:57 w/u
10:51 w/d Parked by Devil's Bathtub and jogged up to the ROC Green practice course start, then back to the lot from the finish. I also went and verified that C4 was indeed missing with a careful study of the area afterwards. | ||
| Orienteering 51:56 [4] *** 5.7 km (9:07 / km) | |
| spiked:11/14c | ||
| Ran the semi-permanent green course from 7/30 at Mendon. Tried to maintain roughly tempo pace on the straight running sections, since the team was supposed to do a tempo run today. Pretty accurate navigation, with the following problems:
C4 - missing; I ran up the correct reentrant, didn't see a streamer (and didn't remember exactly where it was last time), so I went to the trail, turned left, and checked the next reentrant (that wasn't the correct shape/direction) before moving on C8 - missing; I did not stay up on the spur initially for my attack, but I got there and saw the control location, but no streamer. I spent about two minutes verifying that I didn't make a parallel error before moving on. C9 - missing; I cut down from the trail just a bit late, but the tip of the swamp is very pronounced, so it was quick to see there was no streamer. I did find the C13 streamer this time. I am quite certain it is right of the line and/or short of the circle, since it was too long to run out to the little shed after tagging the streamer. | ||
| C • Agreed on C4;-) 1 | ||
Semi-permanent Green Course - Splits | ||
Saturday Sep 2 | ||
| Golfing 11:00 [1] | |
| Club Championship: 12-15 Flight (gotta move up next year). A break from the rain early, but then it was falling. After opening with a double, I settled down and played well, until a triple on 7 and double on 8. Got thru 9 with a 46. Opened the back with pars on 10 and 11, before the alarm went off and cancelled the day (my last 2 pars got thrown out). | ||
Friday Sep 1 | ||
| Running 19:21 [4] 4.8 km (4:02 / km) | |
| slept:7.25 weight:171lbs | ||
| Cruise intervals with the team: 6x800m with "1 min" recovery - recovery actually averaged 76 seconds. Felt fairly comfortable running them in:
3:15, 3:16, 3:13, 3:13, 3:12, 3:12 Most of the kids ran too quickly early and slowed dramatically (Nate did the first 2 in under 3:00, then was behind me on the last 3). | ||
| Running 21:44 [2] 2.63 mi (8:15 / mi) | |
| 6:00 w/u - should've been longer, but we had to measure out a loop
13:44 w/d 6 x strides | ||
| Strength (Core) 7:00 [3] | |
| My first attempt to do the ab work with the team - not fun. I had to call it quits after 7 minutes of pretty much constant exercises. | ||