Training Log Archive: bishop22In the 30 days ending Nov 30, 2006:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||
Thursday Nov 30, 2006 #
Running 41:34 [3] 5.0 mi (8:19 / mi)
slept:6.5 weight:169lbs
Up the river to the UR ped xing and back. This is probably the first time I ever enjoyed running in the rain on November 30th.
Really struggled for awhile after the first mile. Did 5 x >200 steps hard on the way back (hard only = 7 minute pace now), it took > 9 min pace to recover after each.
Out Back
5:09 5:09
9:03 8:34
6:53 6:44
Really struggled for awhile after the first mile. Did 5 x >200 steps hard on the way back (hard only = 7 minute pace now), it took > 9 min pace to recover after each.
Out Back
5:09 5:09
9:03 8:34
6:53 6:44
Wednesday Nov 29, 2006 #
Note
(rest day)
Didn't have time to run (or eat) at lunch, then I was too lazy (or hungry) to run after Luke's hockey ended at 8.
Tuesday Nov 28, 2006 #
Swimming 35:50 [3] 0.91 mi (39:22 / mi)
slept:5.5 weight:167lbs
4:28/9:09
1:38,39,38,41,39
3:45,46
Record slow 500. My arms were very heavy and my range of motion was seriously impaired by ending my strength-work drought yesterday.
1:38,39,38,41,39
3:45,46
Record slow 500. My arms were very heavy and my range of motion was seriously impaired by ending my strength-work drought yesterday.
Monday Nov 27, 2006 #
Strength 15:00 [3]
1 circuit at the Y. It's been a long time and it felt like it. The legs were fine, but after the first couple arm machines I had to drop the weights 5-10%.
Biking 32:00 [3] 10.86 mi (2:57 / mi)
30 min of Random Hills-11 plus 2 min w/dn @ 87 RPM.
What a waste. It is a beatiful day outside, but my ankle was still sore enough from Saturday that I couldn't run on it, so I had to stay inside.
What a waste. It is a beatiful day outside, but my ankle was still sore enough from Saturday that I couldn't run on it, so I had to stay inside.
Note
slept:7.5 weight:167lbs
OK, so I was wrong about yesterday's Bills game. Is that enough for me to say "JP is my hero. He’s so great – better than Jim Kelly. The Bills are going to the show this year. No one can stop JP now"?
Uhhhh, no.
But it was a very exciting and entertaining game, then the drive home to Rochester was completed in time for the Sabres game on the tube. Another exciting OT victory! That's a team one can get excited about.
Uhhhh, no.
But it was a very exciting and entertaining game, then the drive home to Rochester was completed in time for the Sabres game on the tube. Another exciting OT victory! That's a team one can get excited about.
Sunday Nov 26, 2006 #
Running 27:14 [2] 3.0 mi (9:05 / mi)
slept:8.0
Ran the Fahreholtz loop easy with Walt and Pat. Now it's off to see the Bills lose, but at least the weather is fantastic, so it won't be a total loss.
Saturday Nov 25, 2006 #
Running intervals 24:00 [4] 3.43 mi (7:00 / mi)
slept:6.75
This is the 4 minutes that I had to run hard during each of 6 Foot Locker races at Van Cortlandt park. We had 35 kids running in the six races (no one ran seeded and we had no Frosh/Soph girls). I didn't make it out to the woods for the Senior boys, but I did for the seeded girls (to catch the 4 EA girls) and part way for the seeded boys (to catch Cory Robinson).
The kids ran OK, but they definitely showed the effects of not having done any speedwork since Sectionals. Maybe next year.
The kids ran OK, but they definitely showed the effects of not having done any speedwork since Sectionals. Maybe next year.
Running 1:55:00 [2] 13.14 mi (8:45 / mi)
20 minutes jogging to check out the course before the first race.
8 races where I jogged: 2 minutes before the start, 2 minutes to before the mile mark, 5.5 minutes over to the 2.3 or so mark (6.5 races for this). 2 minutes back in.
To/from the car twice.
8 races where I jogged: 2 minutes before the start, 2 minutes to before the mile mark, 5.5 minutes over to the 2.3 or so mark (6.5 races for this). 2 minutes back in.
To/from the car twice.
Friday Nov 24, 2006 #
Note
weight:169lbs (rest day)
Was planning on doing some O training at Hickory Run on the way to the Poconos (rest stop before continuing to NYC tomorrow), but it turns out that hunting season is open in the park, and the last thing I need is an encounter with a sub-moron.
Thursday Nov 23, 2006 #
Running race 39:15 [4] 8.0 km (4:54 / km)
slept:5.0
Chance to test the heart in a road race - 16th consecutive appearance at the Buffalo Turkey Trot (110th running, I think). The heart failed. I went thru the mile in 7:30 and was struggling. Patty went by me before the 2-mile mark, on an uphill, and I couldn't hang with her. I was about 8:30 and 8:20 for the next 2 miles, then back in the 7's for the 4th, and about 7:10 in to the finish (7:20 pace).
Running warm up/down 25:00 [2] 2.78 mi (9:00 / mi)
I thought a longer warm-up might have my heart ready to go, but no. My warm-down was limited to walking into the convention center, up the stairs and over to the beer trucks. Meanwhile Patty was running 8K back to the start (it's a one-way race).
Wednesday Nov 22, 2006 #
Note
slept:7.0 weight:167lbs (rest day)
Day off ahead of tomorrow's Turkey Trot in Buffalo. I missed in 1990 (we must have gone to Chris's house early that year) and 1985 before that. So this will make it 16 straight and 20 of 21.
Tuesday Nov 21, 2006 #
Swimming 37:55 [2] 0.97 mi (39:05 / mi)
slept:6.5 weight:166lbs
4:12/8:36
1:36,41,41,40,40
3:36,37
Easy swim - didn't really push at all.
1:36,41,41,40,40
3:36,37
Easy swim - didn't really push at all.
Monday Nov 20, 2006 #
Running 30:00 [2] 3.6 mi (8:20 / mi)
slept:6.75 weight:166lbs
Gerbil at Y. 1 @ 7mph; 1 @ 7.1-8.0; 1 @ 8.0 - 7.2 - 7.5; 4 strides @ 9.
Tried to get some heart rate readings, but the treadmill did not cooperate easily. I had to slow to 4mph, then there was a delay in getting the readings. So, after mile 2 it said 148 (but that was about a minute after finishing it). After mile 3, it was over 170, again with a delay, and it dropped to 158 over the next 20-30 seconds. And that is coming off 8 min pace, so it's ridiculously high.
Tried to get some heart rate readings, but the treadmill did not cooperate easily. I had to slow to 4mph, then there was a delay in getting the readings. So, after mile 2 it said 148 (but that was about a minute after finishing it). After mile 3, it was over 170, again with a delay, and it dropped to 158 over the next 20-30 seconds. And that is coming off 8 min pace, so it's ridiculously high.
Sunday Nov 19, 2006 #
Event: CNYO Highland Forest
Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
w/up with Nate.
My w/dn consisted solely of a walk around the outside of the buidling.
My w/dn consisted solely of a walk around the outside of the buidling.
Orienteering race 1:50:06 [3] *** 7.4 km (14:53 / km) +220m 12:57 / km
spiked:8/12c slept:6.0 weight:166lbs
CNYO Turkey-O at Highland Forest. What a disaster! Couldn't decipher the trails on the way to C1 and took a great big backwards Z route to get there. At least it was quite pretty up on the hill, with a bit of snow falling and sticking to the trees. Made every mistake in the book on the way to C4, then just went thru the motions the rest of the way.
My (gloved) hands and feet were very cold by the end. Running thru creeks with thin cotton socks in November does not work well for me. If I were much slower, I think some frostbite would have set in.
At least I was able to go home and watch the Bills win on TiVo-delay.
My (gloved) hands and feet were very cold by the end. Running thru creeks with thin cotton socks in November does not work well for me. If I were much slower, I think some frostbite would have set in.
At least I was able to go home and watch the Bills win on TiVo-delay.
Saturday Nov 18, 2006 #
Running 46:47 [2] 5.2 mi (9:00 / mi)
Easy run on an old Ellison Park map. The park was FLOODED, the likes of which I only usually see in the spring. The best part of the high waters what that there weren't too many loose dogs around, especially unusual for a mid-Saturday-afternoon. And none of the dogs that were loose even tried to bite me. I guess that made it sort of boring.
I stumbled on an unmapped open field near the SE corner of the park. I'm not sure if it was just inside park property, or just outside. The map has no details whatsoever in that area. I really should learn mapping so I can put the vegetation on this map. Not even the open land is mapped accurately.
I stumbled on an unmapped open field near the SE corner of the park. I'm not sure if it was just inside park property, or just outside. The map has no details whatsoever in that area. I really should learn mapping so I can put the vegetation on this map. Not even the open land is mapped accurately.
Thursday Nov 16, 2006 #
Running 56:55 [2] 6.85 mi (8:19 / mi)
slept:6.25
GTA with Erik, Frank, JV, Jim and Vinnie. I was only able to stay up for the first mile. After that I did 4 x 2 min fairly hard but it took 4 min of real easy jogging to recover after each. Since I lost sight of them, I reran last week's route, but they weren't back, so I added a little over a mile loop (at 9 min pace).
Swimming 35:33 [3] 0.91 mi (39:03 / mi)
4:19/8:43
1:39,43,41,38,38
3:36,36
A little slower than Tuesday. No surprise since my arms were a little heavy and I ran this AM.
1:39,43,41,38,38
3:36,36
A little slower than Tuesday. No surprise since my arms were a little heavy and I ran this AM.
Wednesday Nov 15, 2006 #
Running 31:35 [2] 4.0 mi (7:54 / mi)
slept:7.0 weight:167lbs
E-C-P
7:05
14:24
23:12
31:35
Mostly easy, although I did do some 100 on / 100 off during the last 1.5, since I went thru halfway in exactly 16 min. and did not want to go over 32.
7:05
14:24
23:12
31:35
Mostly easy, although I did do some 100 on / 100 off during the last 1.5, since I went thru halfway in exactly 16 min. and did not want to go over 32.
Tuesday Nov 14, 2006 #
Swimming 37:12 [3] 0.97 mi (38:21 / mi)
slept:7.0 weight:166lbs
4:07/8:28
1:35,8,7,8,8
3:35,36
Not nearly as brutal as last time, but still awfully slow, and I was more winded than I should have been at these speeds.
1:35,8,7,8,8
3:35,36
Not nearly as brutal as last time, but still awfully slow, and I was more winded than I should have been at these speeds.
Monday Nov 13, 2006 #
Running 36:50 [2] 4.21 mi (8:45 / mi)
slept:8.0 weight:166lbs
Couldn't fit in a run at lunch, so I made it out to Webster Park around 4:45 for an easy run while Nate was finishing up his first-ever XC ski practice, which was a lot like an easy XC running practice, since there is no real snow on the horizon here.
I started out running with a Webster Park map, but darkness fell a lot more quickly than I expected - ran mostly trails with some terrain sections.
Highlight of the run: spotted a 'possum actually playing possum on the very southeast corner of the map. Unless it was actually dead, which I doubt. I didn't get too close to check because, umm, it was private property right on the other side of the large rodent.
Lowlight of the run: leaving the possum, I headed due west, parallel to the park boundary and encountered a nasty maze of downed trees. Too bad - this probably used to be wonderful terrain before the wreckage. No wonder I've never seen a control placed anywhere in the SE corner of the map.
I started out running with a Webster Park map, but darkness fell a lot more quickly than I expected - ran mostly trails with some terrain sections.
Highlight of the run: spotted a 'possum actually playing possum on the very southeast corner of the map. Unless it was actually dead, which I doubt. I didn't get too close to check because, umm, it was private property right on the other side of the large rodent.
Lowlight of the run: leaving the possum, I headed due west, parallel to the park boundary and encountered a nasty maze of downed trees. Too bad - this probably used to be wonderful terrain before the wreckage. No wonder I've never seen a control placed anywhere in the SE corner of the map.
Sunday Nov 12, 2006 #
Note
slept:5.5 weight:166lbs (rest day)
Wasn't able to get a run in today. Very busy - up at 6 so Chris and I could get the XC yearbooks ready in time for the banquet at 1 (with only a break to take Nate to his hockey game). Since the banquet was scheduled during the Bills game (poor planning by Coach K), I had to watch it via TiVo delay, and was too beat to run afterwards.
Saturday Nov 11, 2006 #
Event: BATONA 500
Orienteering 45:00 [2] *** 3.75 km (12:00 / km)
spiked:5/6c slept:7.25 weight:163lbs
Ran some of the recent Blue course at Mendon Ponds Park while watching the ROC trail run. Was accosted (pleasantly at least) by a bow hunter in a tree stand which ROC and the county say is in park property, but he claims is private property. We'll have to get that cleared up.
The orienteering was intermixed with...
The orienteering was intermixed with...
Running 1:15:42 [2] 8.41 mi (9:00 / mi)
Mostly easy running during the trail run. Got to do some rare cheering during a running race (well, not so rare after a season of coaching XC, I guess). I also ran a couple of strecthes with Patty.
It seems really strange that I can run easy for 2 hours without a problem, but I can't run hard for 6 minutes.
It seems really strange that I can run easy for 2 hours without a problem, but I can't run hard for 6 minutes.
Friday Nov 10, 2006 #
Note
slept:6.0 weight:166lbs (rest day)
All my spare time today was spent working on a yearbook for the XC banquet.
Thursday Nov 9, 2006 #
Running 46:19 [3] 5.74 mi (8:04 / mi)
slept:6.0
Finally back to GTA after missing all of XC season. And a great time to come back, with Erik fresh off his 9:41 ironman - not bad for his 2nd triathlon of the year. So, the crew (Erik, Frank, Lawrence, JV) went easy, mostly staying within my slightly over 8 min pace limit.
I did manage 7:43 pace for the last 1.6, but that was aided by some nasty "lady" driver yelling & cursing (something about sidewalks?). I'd hate to wake up next to her every morning.
Vinnie made a cameo appearance following his marathon, where he got passed by Lance at about 17.
I did manage 7:43 pace for the last 1.6, but that was aided by some nasty "lady" driver yelling & cursing (something about sidewalks?). I'd hate to wake up next to her every morning.
Vinnie made a cameo appearance following his marathon, where he got passed by Lance at about 17.
Wednesday Nov 8, 2006 #
Running 34:12 [2] 4.0 mi (8:33 / mi)
slept:9.0 weight:165lbs
Easy run from SIR thru Corn Hill - Ford St - Mt Hope - Linden - Clinton - Court and back via festival site / ped bridge over 490. Couldn't save the route on gmap ("Error on page").
I guess 8:30 is the new 7:45 easy pace, any faster and I start getting short on breath.
I guess 8:30 is the new 7:45 easy pace, any faster and I start getting short on breath.
Tuesday Nov 7, 2006 #
Running 49:36 [3] 6.0 mi (8:16 / mi)
slept:7.0 weight:165lbs (sick)
OK, now that XC season is over, I was back on a familiar course with some measured sections. And the verdict is that my heart palpatations must be causing inefficiencies. It was much too difficult to get under 8 min pace. There is no way that I am THAT out of shape.
Ran up the river to the UR ped bridge and back the other side. Splits:
5:22 - to path
9:00 - to start of mile
8:08 - mile (this was not easy)
3:20 - across river to trail sign
8:27 - just under a mile
9:02 - used to be a mile before construction elongated things.
6:14 - back to Y
Only bright spot was that I was able to get back from X2 to the Y in 2:35.
Ran up the river to the UR ped bridge and back the other side. Splits:
5:22 - to path
9:00 - to start of mile
8:08 - mile (this was not easy)
3:20 - across river to trail sign
8:27 - just under a mile
9:02 - used to be a mile before construction elongated things.
6:14 - back to Y
Only bright spot was that I was able to get back from X2 to the Y in 2:35.
Monday Nov 6, 2006 #
Note
(rest day)
Sore throat - not sure if it's just from yelling at sectionals and the Bills game, but wasn't up for a run at lunchtime today.
Sunday Nov 5, 2006 #
Orienteering 56:20 [2] *** 4.69 km (12:01 / km)
spiked:11/13c slept:6.0 weight:163lbs
Finally got a chance to do some of the 2006 "permanent" controls at Emery Park, before heading to the Bills game. Did 13 of the 15 controls north of Emery Road, since that is the more challenging side. Never did find one control that was at a dry stream bend, despite walking up and down the bed a bit. But the "controls" are little metal squares that are wired to a convenient tree, and can be hard to spot, even when at the correct feature sometimes.
Saturday Nov 4, 2006 #
Orienteering (Control setting) 38:48 [2] *** 4.5 km (8:37 / km)
spiked:16/16c
Set out the controls for the Night-O at dawn. Had to move one control about 15m to get it into the correct re-entrant. Time was so short because I drove to different sections and stopped my watch while I actually hung the flags and reflectors.
Running tempo 24:00 [4] 3.6 mi (6:40 / mi)
Hard running during 4 sectional races (2 of Tim's; 2 of ours). Addison's boys crushed us in the merged results (we didn't run particularly well - and of course we were without John Hohl which cost us lots of points). Their girls edged us out. But our girls ran quite well considering we were missing our #4 girl. We beat every team that we possibly could have to finish 5th in AA.
Running 1:08:00 [3] 8.5 mi (8:00 / mi)
Easier running during the races, plus the additional running around before, between and after.
Friday Nov 3, 2006 #
Note
(rest day)
Didn't have time to run during XC practice, then went over to see the McQuaid-Thomas AA soccer title game.
Thursday Nov 2, 2006 #
Orienteering 1:09:37 [2] *** 5.5 km (12:39 / km)
spiked:22/23c rhr:43 slept:5.5 weight:167lbs
Checked out the night-o course. Got to do the 8 easiest controls and a couple more before I had to turn on the headlamp. The course may be too easy, but feet is out of town and Gil is the meet director, so probably only Tim and Rob could do it too quickly (sub-60).
Wednesday Nov 1, 2006 #
Running intervals 2:40 [5] 0.5 mi (5:20 / mi)
slept:6.5 weight:167lbs
Ran 4 x 200m (40, 42, 41, 38). The kids did 8, and I stopped so I could do some coaching (some kids were going too quick, others too slow, and I wanted them to think about good form).
Running 25:00 [2] 3.0 mi (8:20 / mi)
Some warm-up at Schroeder where I had to go to get the kids started, since the bus failed to show up again (the story was that the bus driver just went home without doing our shuttle run). A replacement bus came, so we resumed the warm-up at the Thomas track. This also includes the recovery jogs and a warm-down afterwards.