Training Log Archive: bishop22In the 30 days ending Jun 30, 2007:
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Saturday Jun 30, 2007 #
Running 1:24:10 [2] 9.51 mi (8:51 / mi)
Went for a long-ish, easy run with Nate and Chelsea. Our route was from the Hyatt at Fisherman's Wharf to the Golden Gate bridge and back. Chelsea took in the sights for a bit and turned around at the bridge, while Nate and I went most of the way across, before turning around at the 45 minute mark. So, we were 39 minutes coming back, including the last mile where we had caught back up to Chelsea.
I still noticed my achilles, but it was not really a distraction.
I still noticed my achilles, but it was not really a distraction.
Friday Jun 29, 2007 #
Running 38:00 [2] 4.9 mi (7:45 / mi)
Nate and I drove over to Golden Gate Park and ran out of the NW corner of the park (past the windmill), S along the ocean, then back N to the park and around. I don't remember the last run that included going past Buffalo (the animal, not the city!).
Thursday Jun 28, 2007 #
Running hills 31:00 3.54 mi (8:45 / mi)
Did some hills with Chelsea and Nate in San Fran. Our warmup stayed fairly flat, near the bay west of Fisherman's Wharf, then we zipped up the hill at Fort Mason. Then it was off to Lombard St, from Van Ness, which we broke into a couple of sections. We got to run down the crooked section (again) and finished up with another hill on a side street.
Concentrated on landing on my left heel on the hills, to avoid straining the achilles.
Concentrated on landing on my left heel on the hills, to avoid straining the achilles.
Push-ups 16 [3]
Sit-ups 32 [3]
Wednesday Jun 27, 2007 #
Running 40:00 [2] 4.57 mi (8:45 / mi)
Went for an easy run with Chelsea and Nate. We went around to the back (west) side of Lombard, and up, so that we could run down the crooked section. Chelsea and Nate didn't like the sign that said to stay off the roadway, so they started down the stairs. After the first bend, I had them hop into the road, but it was too late, a minivan had gone by and now we were stuck running behind it. I hate when you get stuck behind a slow car!
Then we worked our way around and climbed Telegraph Hill and took in the view from the base of the Coit Tower. We forgot to check whether there was a charge to climb the tower.
Then we worked our way around and climbed Telegraph Hill and took in the view from the base of the Coit Tower. We forgot to check whether there was a charge to climb the tower.
Tuesday Jun 26, 2007 #
Running intervals 48:42 6.55 mi (7:26 / mi)
rhr:42 slept:7.0 weight:165.5lbs
Went over to Naz to run with Gil's ODR buddies. Did 1000m T (200+ recovery), 3 x 1200m I (400+ recovery). It was VERY warm (must have still been around 90 at 6pm).
4:03 for the 1000
4:39, 4:45, 4:45 for the 1200s
Then 6x100m strides (~20 sec) - done on the beautifully manicured football field, sans shoes.
Also 1mi+ w/up, 1mi+ w/dn
4:03 for the 1000
4:39, 4:45, 4:45 for the 1200s
Then 6x100m strides (~20 sec) - done on the beautifully manicured football field, sans shoes.
Also 1mi+ w/up, 1mi+ w/dn
Push-ups 15 [3]
Sit-ups 30 [3]
Monday Jun 25, 2007 #
Swimming 35:22 [3] 0.97 mi (36:28 / mi)
slept:5.0 weight:165.5lbs
4:01/8:16
1:29,30,32,30,35,36 (on 1:55)
3:41
Tough getting back in the pool after a month or so. Couldn't do a 2nd 200 pseudo-IM because my legs were cramping while doing the odd strokes.
1:29,30,32,30,35,36 (on 1:55)
3:41
Tough getting back in the pool after a month or so. Couldn't do a 2nd 200 pseudo-IM because my legs were cramping while doing the odd strokes.
Sunday Jun 24, 2007 #
Orienteering race 40:00 [4] *** 4.9 km (8:10 / km)
spiked:7/12c
ROC at Cobbs Hill - Orange course. Floundered about some thick stuff in the "all white" forest around 1 and 2. It was especially tough because they were on hillsides. Recovered nicely enough on C3, but on the way to C4, Lindsay said it wasn't there. I got there, looked around, and couldn't find it - the map is way too over-generalized in that area (among many other areas), so I gave up after about a minute. It turns out Nate found it NW of the circle, but it cost him almost the full 7-minute headstart he had on me, then I guess I passed him while he went WAY left on the way to C5. I saw him behind me on the way to C6, and he had almost caught me by C7, which I got cleanly. But he didn't actually catch me until C9 - I couldn't see the trail and I went back almost to the building to try pacing it, but still nothing, so I kept going and eventually had to come back and found it - Nate was already on his way out. I passed him on the way to C10 by taking a shortcut while he stayed on the trail, then we missed left - I saw the 3 boulders and recovered more quickly. I came to a stop at C11 - never read the clue, which was an unmapped thicket, so Nate ran by me and punched (5 feet away!). I punched and chased - it looked like he was drifting left, but not enough for me to catch him. Then we both hesitated, expecting C12 just a bit earlier, before rounding the corner. He cut thru the woods for the finish, while I went right, to the parking lot and beat him in.
Orienteering race 17:16 [5] *** 1.9 km (9:05 / km)
spiked:6/7c
ROC at Cobbs Hill - Sprint course. The short distance was offset by the terrain and climb. For example, there was a 15m climb in the first 75m and we had to revisit the nasty sidehill C3 from the Orange as C2 here.
The uphill made for the slowest start of any sprint I've done (even slower than at the Flying Pig). I accidentally took a trail branch to the right, but recovered by running thru the woods, which wasn't bad around C1. C2 was a repeat. C3 was a "spot on the hillside". The clue was a dry ditch or something that was unmapped. Luckily, it was sort of on a spur that was sort of distinct. Couldn't find a clean way down from the water tower towards C4, so I stopped looking and just ran around the road. C5 was done at a very high speed: I cut thru the woods to a trail that was parallel to the line and took me thru the start/finish area and past my adoring fans (well I think Chris was cheering for me, and maybe Zach). C6 was back up the hill - I think I may have walked for a few steps "checking the map". Went too far left to C7, recovered at a trail junction to cut thru, directly to the control, but it was ON the trail, not in any pit, so I had to look up the control code before seeing it was OK to punch. I made a 90-degree error leaving, because the control was on the wrong side of the trail (I thought it had to be to my right as I left roughly north). Recovered fairly quickly, but popped out to the clearing to the right of the real finish trail.
The uphill made for the slowest start of any sprint I've done (even slower than at the Flying Pig). I accidentally took a trail branch to the right, but recovered by running thru the woods, which wasn't bad around C1. C2 was a repeat. C3 was a "spot on the hillside". The clue was a dry ditch or something that was unmapped. Luckily, it was sort of on a spur that was sort of distinct. Couldn't find a clean way down from the water tower towards C4, so I stopped looking and just ran around the road. C5 was done at a very high speed: I cut thru the woods to a trail that was parallel to the line and took me thru the start/finish area and past my adoring fans (well I think Chris was cheering for me, and maybe Zach). C6 was back up the hill - I think I may have walked for a few steps "checking the map". Went too far left to C7, recovered at a trail junction to cut thru, directly to the control, but it was ON the trail, not in any pit, so I had to look up the control code before seeing it was OK to punch. I made a 90-degree error leaving, because the control was on the wrong side of the trail (I thought it had to be to my right as I left roughly north). Recovered fairly quickly, but popped out to the clearing to the right of the real finish trail.
C • C6 2
Running warm up/down 38:00 [2] 0.0 mi
Ran part of the Harborfest 10K course and back Lake Ave to get a feel for what I might be able to see while cheering Walt, Pat and Tim. Turns out - not much. I served as a road marshall near the start, then drove out to Turning Point Park and caught Tim twice and the others once, then drove back near the finish and jogged out to see them - ran most of the last mile with Walt.
Also a very brief warm-up before the O race.
Also a very brief warm-up before the O race.
Saturday Jun 23, 2007 #
Note
rhr:41 slept:7.0 (rest day)
It was clear that my achilles could use another day off. Let's just call this a taper for tomorrow's O-meet. A sprint series race is included.
Golfing 18:00 [1] ***
spiked:5/18c
Aside from the triple on 6, the front went well - 42, with only 12 putts and a very rare bird on 3. Just couldn't get it done on the back, missed 5 putts inside 4-feet, 4 of them for par. 3-putted 15, 16, 17, 18.
88.
88.
Push-ups 15 [3]
Sit-ups 30 [3]
Friday Jun 22, 2007 #
Note
rhr:62 slept:6.0 weight:167.5lbs (rest day)
Quite sore from yesterday - more than just achilles, so I need a break before I start my secret training plan on Monday.
Thursday Jun 21, 2007 #
Running 50:10 [4] 6.89 mi (7:17 / mi)
slept:6.0 weight:163.5lbs
Brought Nate to GTA this AM. Here is the route.
Early pace to Highland averaged 7:21, then I avg'd 6:40 to Clinton (Nate was 10-15 seconds ahead of me and Vinny), near Darren, while Erik, Jim O, Lawrence and JV were up ahead. They waited up occasionally the rest of the way - Nate stayed much closer most of the time. My pace was near 7 thru 5 miles, then faded to 7:30 out to Monroe, and I jogged in at 8:00, even getting ahead of Nate, who was running out of gas.
Early pace to Highland averaged 7:21, then I avg'd 6:40 to Clinton (Nate was 10-15 seconds ahead of me and Vinny), near Darren, while Erik, Jim O, Lawrence and JV were up ahead. They waited up occasionally the rest of the way - Nate stayed much closer most of the time. My pace was near 7 thru 5 miles, then faded to 7:30 out to Monroe, and I jogged in at 8:00, even getting ahead of Nate, who was running out of gas.
Hashing 1:00:00 [2] 5.0 mi (12:00 / mi)
Faller's Last Fall, before he heads to Atlanta, so it drew a very large crowd. A-to-B starting from the 31F Park & Ride and wandering thru ER. Included 2 stops - we were out for about 2 hours before finishing up down the huge bank behind the abandoned Rinky Dink, and across the creek to the cookout at the park.
Golfing 9:00 [1] ***
spiked:4/9c
41, after opening with a 7. Also had 2 3-putt bogeys. There is light at the end of the tunnel.
Wednesday Jun 20, 2007 #
Map Run 41:28 [2] 0.0 mi
rhr:46 slept:5.0 weight:168lbs
Ran on the Ellison Park map with Nate. He did all the navigating, I just followed along, but I had a general idea where the controls were.
Not a single dog jumped on me today!
Not a single dog jumped on me today!
Golfing 9:00 [1] ***
spiked:3/9c
46 - carded 7s on 3 and 9. Pars were on 2, 4 and 8. Lipped a 3-footer for par on 5.
Push-ups 15 [3]
Sit-ups 30 [3]
Tuesday Jun 19, 2007 #
Note
rhr:46 slept:6.0 (rest day)
Went over to the Y at lunch for a swim, but the pool is closed from yesterday thru tomorrow.
Then I spent too long at Z's soccer game (30-minute lightning delay just before halftime) to make it to Bayview.
My left achilles was a bit sore again at lunchtime, even though it was fine yesterday.
Then I spent too long at Z's soccer game (30-minute lightning delay just before halftime) to make it to Bayview.
My left achilles was a bit sore again at lunchtime, even though it was fine yesterday.
Monday Jun 18, 2007 #
Running 39:16 [2] 4.86 mi (8:05 / mi)
Brought Zach over to his hockey practice at Thomas Creek - first practice as a Peewee team - and went for a run in the heat, out the lesser-travelled section of the canal and back. I did see 5 bikers out there.
Didn't feel too bad considering yesterday's effort.
Didn't feel too bad considering yesterday's effort.
Push-ups 15 [3]
Starting to feel a little easier.
Sit-ups 30 [3]
Sunday Jun 17, 2007 #
Orienteering race 4:55:57 [2] 22.0 km (13:27 / km)
slept:8.0
BFLO mini-Rogaine on the Rock City map near Ellicotville. Distance is currently a complete guess of orienteering distance.
Nate and I did OK most of the time, but really messed up 2 controls (to the tune of 20 minutes or so on each). Rob won. I think Pavel was a close second, and we also lost to Stina. We did abandon our search for one control that would have put us in 3rd. It was supposed to be in a creek, just of the road, but we couldn't find it, and were afraid time was getting short.
I'll try to add some details when I have the map and am not so beat.
Nate and I did OK most of the time, but really messed up 2 controls (to the tune of 20 minutes or so on each). Rob won. I think Pavel was a close second, and we also lost to Stina. We did abandon our search for one control that would have put us in 3rd. It was supposed to be in a creek, just of the road, but we couldn't find it, and were afraid time was getting short.
I'll try to add some details when I have the map and am not so beat.
Saturday Jun 16, 2007 #
Push-ups 15 [3]
slept:6.5
Sit-ups 30 [3]
Golfing 18:00 [1]
Played in a scramble with Walt, Sue and her bro-in-law. We were quite pathetic, but we did manage to break par. I did launch some big hits off the tee, and had some nice approach shots.
Friday Jun 15, 2007 #
Running 47:30 [2] 6.0 mi (7:55 / mi)
slept:7.0 weight:164.5lbs
Ran up the river to the UR ped bridge and back the other side. Achilles still a little sore; I hope it is ready to go on Sunday.
OK, I've seen police cars in Rochester, and vans and bikes and even horses, but today was the first time I saw a police Segway. I wonder if they got it just for the jazz festival.
OK, I've seen police cars in Rochester, and vans and bikes and even horses, but today was the first time I saw a police Segway. I wonder if they got it just for the jazz festival.
Stretching 1:00 [1]
Golfing 9:00 [1] ***
spiked:3/9c
44, but I sense a breakthru. Triple on the easiest hole (#4) cost a decent score. And I had 3 par putts hit or roll over the lip.
Biking 23:47 [3] 6.2 mi (3:50 / mi)
Rode Nate's new Giant pony over to Zach's soccer game at WSA, via Bay / bike path.
Thursday Jun 14, 2007 #
Hashing 56:21 [2] 0.0 mi
slept:6.0 weight:164lbs
Started from Main St Fishers and ran some of the trails and parks in the area, plus a few road sections. Total time was about 1:50 (3 stops along the way), but this just includes running time. Had a few sections of fast terrain running.
Golfing 9:00 [1] ***
spiked:2/9c
45 - too much inconsistency, especially around the greens. In the water on 3 for the first time this year - 9 inches short of dry land.
Wednesday Jun 13, 2007 #
Running 45:52 [2] 5.75 mi (7:59 / mi)
rhr:41 slept:5.25
Ran roughly this route, but went 1/2 mile farther in Corbett's Glen and 0.05 mile farther coming down the trail thru Ellison Park, based on the pace I must have been running for those segments.
I was 9:30 pace up Rich's Dugway, 7:48 pace up Landing Road, 7:10 pace for the 2 stretches on Penfield Road. I assumed just over 8 min pace on the Corbett trails, and 7:30 pace down the trail and across Ellison Park.
Then we went and pigged out at the Prime Rib Buffet for Nate's birthday. Nate got a "pony" for his birthday. It's really cool. This concludes the 3 kids' birthdays within a week rush.
I was 9:30 pace up Rich's Dugway, 7:48 pace up Landing Road, 7:10 pace for the 2 stretches on Penfield Road. I assumed just over 8 min pace on the Corbett trails, and 7:30 pace down the trail and across Ellison Park.
Then we went and pigged out at the Prime Rib Buffet for Nate's birthday. Nate got a "pony" for his birthday. It's really cool. This concludes the 3 kids' birthdays within a week rush.
Tuesday Jun 12, 2007 #
Running 49:54 [2] 6.28 mi (7:57 / mi)
rhr:40 slept:6.25
Easy run down the river and checked out the development of the east side of the Genesee River Trail - not much there, so I had to U-turn and did the Avenida D run all the way from St. Paul to Hudson, and I was not even shot once.
I do see that my pace before hitting Ave D was 8:05, and I thought I slowed the second half, but my pace after hitting Ave D was 7:47.
I do see that my pace before hitting Ave D was 8:05, and I thought I slowed the second half, but my pace after hitting Ave D was 7:47.
Push-ups 15 [3]
My shoulders were still sore running today. I hope a few more days of this and my body will be used to it.
Sit-ups 30 [3]
Monday Jun 11, 2007 #
Note
rhr:42 slept:7.0 (rest day)
Used lunchtime to read a book to Luke's class - tradition is to donate and read a book to the class on your child's birthday.
I figured my achilles could use the day off. It's only been a little sore, but I'm sure it could use a break.
I figured my achilles could use the day off. It's only been a little sore, but I'm sure it could use a break.
Golfing 9:00 [1] ***
spiked:2/9c
Lousy 47. Started on 17 and 18 to try to let some space open on 10, but it didn't work - caught a twosome, then we were stuck behind a woman that was playing the course about 50 yards at a time.
Sunday Jun 10, 2007 #
Orienteering (control placement) 39:20 [3] *** 4.0 mi (9:50 / mi)
spiked:13/13c slept:6.0 weight:167lbs
Set out the controls for the Labyrinth section of ROC's first Adventure Run. Eric did a real nice job with the course - everyone seemed to enjoy it (as did I the pre-run).
Running 8:00 [2] 1.0 mi (8:00 / mi)
Ran up to do road marshall work at the crossing at the end of the trail run.
Push-ups 15 [3]
Sit-ups 30 [3]
Saturday Jun 9, 2007 #
Running 49:17 [2] 6.0 mi (8:13 / mi)
slept:6.75
Ran out Creek-Plank-Empire-Iron Bay East (from the circle), did some trails and popped out at the abandoned house across from Daytona and headed home. Started out quite leisurely (7:52 at the 0.9 mile mark), but picked it up during some stretches (like after the freakin' dog jumped on me in the park), and finished up by walking someone down on Creek on the way home - ran the last 0.9 in 5:57.
Push-ups 15 [3]
Sit-ups 30 [3]
Golfing 9:00 [1]
I didn't know there was a tourney this AM, with a shotgun at 8:30, so I was relegated to the driving range, which I made use of, for just over an hour.
Friday Jun 8, 2007 #
Running 50:13 [2] 5.84 mi (8:36 / mi)
rhr:42 slept:7.25 weight:166.5lbs
Planned to swim, but didn't want to walk into the pool with my shoulders peeling, big time, from last weekend's sunburn.
Ran out East to the 490 overpass, thru Cobbs Hill park and back Monroe. Left achilles was sore beforehand, but I only noticed it a few (brief) times during the run. Combination of the heat, my sore shoulders (push-ups) and sore legs (GTA run) made the easy pace seem kind of tough. I was about 8:45 going out, 9 minutes in the woods and 8:10 coming back.
Ran out East to the 490 overpass, thru Cobbs Hill park and back Monroe. Left achilles was sore beforehand, but I only noticed it a few (brief) times during the run. Combination of the heat, my sore shoulders (push-ups) and sore legs (GTA run) made the easy pace seem kind of tough. I was about 8:45 going out, 9 minutes in the woods and 8:10 coming back.
Stretching 1:00 [1]
Push-ups 15 [3]
Sit-ups 30 [3]
Thursday Jun 7, 2007 #
Running 52:35 [3] 7.32 mi (7:11 / mi)
slept:6.0 weight:169lbs
GTA with Erik, Frank, Vinny, JV, DV, LC, Darren and Leo. Here's the route. Held on for the pickups for the first 25+ minutes, but then fell back on the last few. A late dinner at the Olive Garden can now be crossed off the list of acceptable things to do on a Wednesday night. I was 3.5 lbs heavier than yesterday AM, causing me various levels of discomfort during the run. But I did get down near 6:30 pace on the early accelerations, and the overall pace was decent.
Golfing 9:00 [1] ***
spiked:2/9c
Rough afternoon - 48, despite a great stretch on 3-6 (missed birdie putts on 3, 4 and 5 and a short par putt on 6).
Push-ups 10 [3]
Ouch
Sit-ups 30 [3]
Wednesday Jun 6, 2007 #
Running 31:11 [2] 3.75 mi (8:19 / mi)
rhr:44 slept:7.0 weight:165.5lbs
Took an early lunch (like 10am) to take Chelsea out for a birthday lunch during her open block, so I had to run after work.
Went for an easy neighborhood run while Nate and Zach zipped along on their rollerblades.
Went for an easy neighborhood run while Nate and Zach zipped along on their rollerblades.
Push-ups 17 [3]
OK, it's time to stop making excuses and start doing some push-ups and sit-ups. I did 17 in honor of Chelsea's 17th birthday today. I won't do 17 tomorrow.
Sit-ups 30 [3]
Tuesday Jun 5, 2007 #
Orienteering 1:27:00 [3] *** 8.83 km (9:51 / km)
spiked:11/15c slept:6.25 weight:165.5lbs
Did a trial run of much of the top secret Adventure Run course for Sunday. I will not spoil any details by recounting today's training. I will say that I wish I were competing on Sunday! Raid the Hammer has no fears of being matched (yet), but I think this should be a fun course.
Monday Jun 4, 2007 #
Note
slept:6.75 weight:165.5lbs (rest day)
Had to head to the XC meeting at 3pm, so I couldn't head out during lunch, then had a coaching class at 7pm.
Sunday Jun 3, 2007 #
Orienteering 49:10 [2] *** 3.85 km (12:46 / km)
spiked:10/13c
Did 13 of the 18 controls from the recent BFLO score-O at Emery Park. I could afford to spend about 50 minutes before heading in to Chelsea's hoop game in Buffalo, so I didn't try to do all 18. Plus I was a little sore from yesterday's race.
As an added challenge, I went out without a compass. I found that, other than a couple of bland areas, the only reason I missed the compass was to measure distances. I should practice this more.
As an added challenge, I went out without a compass. I found that, other than a couple of bland areas, the only reason I missed the compass was to measure distances. I should practice this more.
Saturday Jun 2, 2007 #
Running race 19:31 [5] 5.0 km (3:54 / km)
Ran the Kyle Reid Memorial 5K in Hamburg. Ran the first mile with Nate, we went thru in 6:09. I was fading a bit, so he pulled ahead during mile 2 - I ran 6:20, he was about 6:15. I caught up to him and a couple of other guys at about 2.5, and kept pushing but Nate couldn't go with me, so I got him by 14 seconds with a 6:22 pace last 1.1 miles. He was not feeling well after the race. It was quite warm - the 11am start was not good for Nate. Not that I particularly liked it either.
Running warm up/down 20:00 [2] 0.0 mi
Did some warming up with Nate before the race. Afterwards, jogged back and caught the last few minutes with Walt, who managed to go safely under 9 minute pace.
Friday Jun 1, 2007 #
Running 24:53 [2] 2.93 mi (8:29 / mi)
slept:7.25
Easy run around Main-South-Inner Loop-Monroe-East area. Trying to get myself ready for tomorrow's showdown with Nate. I think I've forgotten how to race, but we'll see.
C • Odds 1
Stretching 1:00 [1]