Training Log Archive: bishop22In the 30 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Running 30:15 [2] 3.64 mi (8:19 / mi)
slept:6.25
Easy run around South Buffalo after dropping Zach at the Cazenovia Park rink. Did a loop around the park, then cruised over past Bishop Timon HS, and back to the rink.
Zach's team pulled off their second straight 1-goal victory. And it ended just in time for us to do a little tailgating at the rink and head over to the Bills game. It's good that they won, otherwise we could have been looking at an 0-16 season.
Zach's team pulled off their second straight 1-goal victory. And it ended just in time for us to do a little tailgating at the rink and head over to the Bills game. It's good that they won, otherwise we could have been looking at an 0-16 season.
Saturday Sep 29, 2007 #
Orienteering race 1:00:15 [4] *** 6.0 km (10:03 / km)
spiked:11/16c
ROC Meet on the new map at Dryer Rd Park in Victor. Legs were feeling a little heavy, so I didn't run particularly well, especially in the terrain. That, plus a couple of navigation errors and a few poor route choices, meant that I was about 12 minutes behind Rob. Picked up several new cuts - mostly while running thru the deep stuff in rough open areas, but I think the nastiest one was when I hit a barbed wire fence (didn't see it on the map because I was next to the wrong open field).
It's really not fun for me to run thru the rough open stuff, so I think I need to do some HTFU training out there, by re-running this course sometime (probably won't have time until after the XC season).
I chickened out of using Nate's thumb compass, without having tried it on a training run. I think it could have come in quite handy, because I ended up using mostly rough bearings anyway, and that could have saved time. Splits:
3:48, 6:20, 12:31, 14:58, 19:18,
23:48, 25:02, 26:03, 33:45, 37:36,
45:04, 47:05, 50:27, 55:56, 59:19,
59:55, 60:15
It's really not fun for me to run thru the rough open stuff, so I think I need to do some HTFU training out there, by re-running this course sometime (probably won't have time until after the XC season).
I chickened out of using Nate's thumb compass, without having tried it on a training run. I think it could have come in quite handy, because I ended up using mostly rough bearings anyway, and that could have saved time. Splits:
3:48, 6:20, 12:31, 14:58, 19:18,
23:48, 25:02, 26:03, 33:45, 37:36,
45:04, 47:05, 50:27, 55:56, 59:19,
59:55, 60:15
Running 50:00 6.7 mi (7:28 / mi)
Running around at Genesee Valley Park during the McQuaid Invitational. Went down there for the first few races to see Tim's team run. His niece won the first varsity race of the day, with a very fine 19-minute run. I had to leave to get Zach to his hockey game (stayed for the first period, so I saw him set up the first goal), then went to the O-meet, then back to McQuaid for our races. All three races went pretty well. The varsity boys were led by Nate, with a very fine 17:05, then 3 others under 17:30. Chelsea ran a very nice race to break 21 minutes, with a 6:49 last mile. The field was loaded - our first girl ran 19:41, but that was only good for 62nd place. And one of the rookies was our 3rd girl, with a breakthrough 21:33. The JV boys turned in a great performance across the board - one kid improved over 2.5 minutes, another just about 2. A frosh ran 18:16, to break into the top 7.
My race watching at McQuaid requires about a 300m jog before the start to see them at that point, then a 200m jog to see them at about 1300m, then a 200m sprint to catch them at 1750m, then a 200m jog to catch them just before 1.5 miles, then a 400m hard run to catch them at 2 miles, a 250m hard run to see them just after 2.5, then 150m hard to see them before the finish. So, I guess that is only 1700m per race, but it seems much longer. Saw 4 races like this (1 in the AM, 3 in the PM), plus some other jogging (from my car in the PM, between races, around for lesser races, etc.)
My race watching at McQuaid requires about a 300m jog before the start to see them at that point, then a 200m jog to see them at about 1300m, then a 200m sprint to catch them at 1750m, then a 200m jog to catch them just before 1.5 miles, then a 400m hard run to catch them at 2 miles, a 250m hard run to see them just after 2.5, then 150m hard to see them before the finish. So, I guess that is only 1700m per race, but it seems much longer. Saw 4 races like this (1 in the AM, 3 in the PM), plus some other jogging (from my car in the PM, between races, around for lesser races, etc.)
Friday Sep 28, 2007 #
Running 30:13 [2] 3.78 mi (8:00 / mi)
rhr:46 slept:5.75 weight:161lbs
Easy run with some of the team ahead of tomorrow's McQuaid race for them (and the O-meet on the new ROC map for me).
Tomorrow should be interesting. I think the boys are a better dual meet team and the girls are a better invitational team, but I'm not sure. The boys will be running against pretty much every Monroe County team that we are competitive with, while the girls are in the "unseeded" portion of a split race. So, while they will be racing against USA's #1 and #4 teams (Fayetteville-Manlius and Bunt Hills), plus East Aurora (should give BH a decent race) and Hilton, they will only be scored against the likes of Orchard Park and Jamestown, and potentially beatable teams like Frontier and Union-Endicott.
Tomorrow should be interesting. I think the boys are a better dual meet team and the girls are a better invitational team, but I'm not sure. The boys will be running against pretty much every Monroe County team that we are competitive with, while the girls are in the "unseeded" portion of a split race. So, while they will be racing against USA's #1 and #4 teams (Fayetteville-Manlius and Bunt Hills), plus East Aurora (should give BH a decent race) and Hilton, they will only be scored against the likes of Orchard Park and Jamestown, and potentially beatable teams like Frontier and Union-Endicott.
Thursday Sep 27, 2007 #
Running intervals 48:40 6.25 mi (7:47 / mi)
rhr:41 slept:5.25
XC practice at Webster Park. Went easy on the kids today, since the McQuaid Invitational is on Saturday, and it'd be good for them to run fast times on the fast course. Used their race times from Tuesday to set a pace that they were to hit, preferably without going under.
17 min w/up
4 x 800m, leaving every 6 minutes, following behind the big boys.
3:06, 3:03, 3:00, 3:01 (2+ min of jogging during the recovery)
11:30 w/dn
17 min w/up
4 x 800m, leaving every 6 minutes, following behind the big boys.
3:06, 3:03, 3:00, 3:01 (2+ min of jogging during the recovery)
11:30 w/dn
Volleyball race 30:00 [2]
Lost 3 of 4 to an inferior team (well, inferior players, a better "team"), but we'll improve.
Wednesday Sep 26, 2007 #
Running 45:52 5.55 mi (8:16 / mi)
slept:5.5 weight:165.5lbs
Mostly easy run around Webster Park during practice. Picked it up 3 x 2 min by increasing my stride rate from just over 150/min to about 164/min.
Also did 6 x strides.
Also did 6 x strides.
Tuesday Sep 25, 2007 #
Running 55:30 7.0 mi (7:56 / mi)
Ran around during the XC meet at Seneca Park. The kids ran pretty well, especially the boys. Nico outkicked Nate, and they both stayed ahead of Athena's 3rd kid, giving us a chance to win. Pat ran his best race of the year, and Alex ran by the 4th Athena kid in the final straight, but Chris gave up when Alex went by, and lost to the Athena kid, for a 27-29 loss (we would have won the tiebreaker as Kenny beat their 5th man, in addition to their 6th). We did manage to beat Hilton, who went 1-2 on us, by putting 3 in front of their 3rd and 2 more in front of their 4/5, which included a kid who ran 49/1:57 for the 400m/800m last spring, but was over 19 min for 5K.
Lots of running to do to see the race on this course - it culminates with a run of almost 800m, parallel to the course, to see them at the 1/2 mile to go mark, and then again at the finish.
12:30 w/dn after the races
Lots of running to do to see the race on this course - it culminates with a run of almost 800m, parallel to the course, to see them at the 1/2 mile to go mark, and then again at the finish.
12:30 w/dn after the races
Monday Sep 24, 2007 #
Golfing 18:00 [1]
rhr:42 slept:6.5 (rest day)
Played in the VOA charity scramble at Irondequoit CC (which is nowhere near Irondequoit). We shot a 63, which put us just out of the money. And our eagle on a par 5 did not hold up as a skin. And I had to leave before dinner, to pick Zach up from hockey.
But it was an absolutely beautiful September day to be on the golf course!
But it was an absolutely beautiful September day to be on the golf course!
Sunday Sep 23, 2007 #
Orienteering race 24:10 [4] *** 2.8 km (8:38 / km) +110m 7:13 / km
spiked:11/15c slept:7.5
US Relay Champs in Derby, CT.
The team voted me off the advanced legs and onto Orange, since Nate is improving rapidly and is now fast enough to keep up with almost anyone. And Nate came through, finishing not far behind Jon Torrance and Mike Sandstrom. I almost panicked on the first control. The map looked tougher than I expected for an Orange course - I didn't see where I'd get to do any trail running. The first control looked easy enough - just past the hilltop, so I hustled up the hill and stopped at the top (so I thought), but didn't see a control. Acted like a recently decapitated chicken for about 30 seconds before the next teams started approaching, and I calmed down.
The next several controls were a strange combination of running hard to try to get ahead of the cooperating DVOA teams, letting them lead me into controls, and being distracted by their mere presence. When all was said and done, I came thru the spectator control only slightly behind where I would have wanted to be. The lower loop started well, but when we hit the rough open fields, I couldn't run quite as quick as Greg, and lost just a bit of ground. Then I made a huge mistake. I came around the thicket and punched C12, tried to take a quick rough bearing, and also use the parking lot as a guide, but I was pulled too far left, and did not see the gap in the trees to the next field, so I wound up almost at the next parking lot, which took a minute to sink in. Corrected thru some nasty thorny stuff to add to the weekend's bloodletting, and ended up punching about 1:45 too late, and behind Angelica. I was able to get back ahead of her on the way to the finish, but didn't have my team where I wanted to leave them.
The team voted me off the advanced legs and onto Orange, since Nate is improving rapidly and is now fast enough to keep up with almost anyone. And Nate came through, finishing not far behind Jon Torrance and Mike Sandstrom. I almost panicked on the first control. The map looked tougher than I expected for an Orange course - I didn't see where I'd get to do any trail running. The first control looked easy enough - just past the hilltop, so I hustled up the hill and stopped at the top (so I thought), but didn't see a control. Acted like a recently decapitated chicken for about 30 seconds before the next teams started approaching, and I calmed down.
The next several controls were a strange combination of running hard to try to get ahead of the cooperating DVOA teams, letting them lead me into controls, and being distracted by their mere presence. When all was said and done, I came thru the spectator control only slightly behind where I would have wanted to be. The lower loop started well, but when we hit the rough open fields, I couldn't run quite as quick as Greg, and lost just a bit of ground. Then I made a huge mistake. I came around the thicket and punched C12, tried to take a quick rough bearing, and also use the parking lot as a guide, but I was pulled too far left, and did not see the gap in the trees to the next field, so I wound up almost at the next parking lot, which took a minute to sink in. Corrected thru some nasty thorny stuff to add to the weekend's bloodletting, and ended up punching about 1:45 too late, and behind Angelica. I was able to get back ahead of her on the way to the finish, but didn't have my team where I wanted to leave them.
Running warm up/down 12:00 [2] 1.41 mi (8:30 / mi)
w/up before the relay.
w/dn was to get to the car and commence listening to the Bills game. They gave us some unexpected hope when Trent Edwards came in to lead a touchdown drive on his first NFL series, but that was all she wrote.
w/dn was to get to the car and commence listening to the Bills game. They gave us some unexpected hope when Trent Edwards came in to lead a touchdown drive on his first NFL series, but that was all she wrote.
Saturday Sep 22, 2007 #
Orienteering race 15:54 [4] *** 2.22 km (7:10 / km) +33m 6:40 / km
spiked:11/15c slept:6.0
Sprint A at the Sprint Series Finals.
Orienteering race 19:01 [4] 2.33 km (8:10 / km)
Sprint B at the Sprint Series Finals.
Running warm up/down 20:00 [2] 2.42 mi (8:15 / mi)
w/up before both sprints, w/dn after the first, only. Did plenty of walking around after the second.
Friday Sep 21, 2007 #
Note
slept:5.75 (rest day)
Decided that the weekend's races plus the 382 mile drive to the hotel warrants a day off.
Thursday Sep 20, 2007 #
Running 31:20 [2] 3.8 mi (8:15 / mi)
slept:6.0 weight:165.5lbs
Easy run over to Willink with the XC team for some woods intervals. They did 6 x 1 loop while I timed everyone (my mini-taper for the weekend). They flew! Finished with an easy run back to Schroeder via 5 Mile Line, with a stop for some team stretching before reaching the bike path.
Volleyball race 30:00 [3]
4 games at XRA. We dropped the first three, but dominated the last one. The team isn't in sync yet, even for a rec league team.
Wednesday Sep 19, 2007 #
Running 48:07 6.5 mi (7:24 / mi)
rhr:42 slept:5.75 weight:168lbs
Around Webster Park during practice. Fairly easy for about 15 minutes, then some fartlek for about 20 minutes, and then fairly easy again.
Tuesday Sep 18, 2007 #
Running 38:00
rhr:37 slept:5.75
Ran around before and during the XC meet at Webster Park. The boys had a very nice race, led by Nate's 17:47, then Chris, Kenny and Alex at 18:13,14,15 and Nico at 18:24. A few more practices and Nico should be ready to go, and help the pack close the gap on Nate. RH spanked us (put 7 ahead of Nate), Irondequoit went 1-2-3-4 on us, so we lost 20-35, but we edged out Spencerport, 27-28 (the pack was just good enough), and took care of C-C. Of note were also Whitty and Kyle, who both knocked over 2 minutes off last year's time. Whitty because he seems to be driven to improve this year, and Kyle because he has a very fast little brother to push him. Our deltas continue to shrink: only 37 seconds for the top 5 and 70 seconds for the top 7.
The girls race was mostly a disaster. Megan couldn't go with the leaders (she was 6:44 at the mile), and then had a bit of asthma trouble during the race. Ashley lost 90 seconds to last year and Brianna lost 60. One bright spot was Chelsea catching both of them to go 21:57. Clare probably sprained her ankle with about 1200m to go (on a nasty downhill that should be eliminated - Chelsea is also hobbled with a turned ankle from the same hill), and couldn't go on. Another bright spot was the rookie, Alaina, moving up to the 5th spot to save us some points. But not enough (by 1 second) - Spencerport put 4 girls between our 4th and 5th, to beat us on the 6th runner tiebreaker, 28-28. The other girls has mostly decent races.
The girls race was mostly a disaster. Megan couldn't go with the leaders (she was 6:44 at the mile), and then had a bit of asthma trouble during the race. Ashley lost 90 seconds to last year and Brianna lost 60. One bright spot was Chelsea catching both of them to go 21:57. Clare probably sprained her ankle with about 1200m to go (on a nasty downhill that should be eliminated - Chelsea is also hobbled with a turned ankle from the same hill), and couldn't go on. Another bright spot was the rookie, Alaina, moving up to the 5th spot to save us some points. But not enough (by 1 second) - Spencerport put 4 girls between our 4th and 5th, to beat us on the 6th runner tiebreaker, 28-28. The other girls has mostly decent races.
Monday Sep 17, 2007 #
Note
The Sprint Series rankings have been updated for the final time (before the Finals next weekend), and I just need to point out that I am kicking Nate's butt - see here.
OK, so it's only me 192, Nate 191. But I am ahead! (For now?)
OK, so it's only me 192, Nate 191. But I am ahead! (For now?)
Running 36:31 [2] 4.3 mi (8:30 / mi)
slept:5.25
Easy run at Webster Park during practice. Let the kids go easy today to see if we can pop some early-season times on our home course.
Sunday Sep 16, 2007 #
Golfing 18:00 [1] ***
spiked:6/18c slept:7.0 (rest day)
A little chilly when we went off at 7:25, but the sun came out and it was a beautiful morning to be on the course. I managed to shoot 87, despite lots of putts on the still-recovering-from-aeration greens. Used a pull cart for the first time ever at PCC, because my lower back was a bit sore. That also gave me an excuse to take a day off running. I gave the team the day off, so I think I deserve it too. Of course, their day off is because they have a big league meet on Tuesday. I'm not racing until next weekend.
Saturday Sep 15, 2007 #
Running 47:36 [2] 5.44 mi (8:45 / mi)
rhr:42 slept:5.75
Easy run around Webster Park during XC practice. Very light turnout today, only about 25 kids for the last scheduled "long" run of the year - only 70 minutes. We may have to fit another one in sometime.
Not sure how many no-shows were due to the 8am start, or the light rain (which went away and was replaced by sunshine) and low 50s temp, or teenage sloth. There were some acceptable excuses given ahead of time (e.g. wisdom teeth extracted yesterday).
Not sure how many no-shows were due to the 8am start, or the light rain (which went away and was replaced by sunshine) and low 50s temp, or teenage sloth. There were some acceptable excuses given ahead of time (e.g. wisdom teeth extracted yesterday).
Orienteering race 19:41 [4] *** 3.0 km (6:34 / km)
spiked:10/16c
ROC NOD Sprint at Highland Park. I was quite disappointed that the map was 1:7.5 instead of 1:5 - it made it difficult for me to read at speed. We were pressed for time, since Nate had hockey at 2, so I didn't really do a warm-up, and that was a mistake. It was just cool enough, with the rain before the start, that my legs were not ready to go.
C1-4 were fine, just couldn't move as quickly as I would have liked. Got a little lucky on C5, stopped a bit short, but saw Chelsea leaving from the other side of the bushes. Luck ran out on C6 as I was not able to make sense of the trails after I left 5. Overran C7 - didn't realize that I just had to find a trail. A little slow on 8 & 9 as I tried to make sense of the green. 10 & 11 were fine. Thought it looked like the clearing ended on the way to C12, so I went around to the right. Went safely way right to C13 via the edge of the clearing. Didn't read ahead for C14, so I went mostly N out of 13, and did and unnecessary white hill, so Randy, who I had seen at the last several controls, got back ahead. I took a better line to C14 and got ahead, but he beat me up the hill to C15, but he hesitated on the path and I got by again.
C1-4 were fine, just couldn't move as quickly as I would have liked. Got a little lucky on C5, stopped a bit short, but saw Chelsea leaving from the other side of the bushes. Luck ran out on C6 as I was not able to make sense of the trails after I left 5. Overran C7 - didn't realize that I just had to find a trail. A little slow on 8 & 9 as I tried to make sense of the green. 10 & 11 were fine. Thought it looked like the clearing ended on the way to C12, so I went around to the right. Went safely way right to C13 via the edge of the clearing. Didn't read ahead for C14, so I went mostly N out of 13, and did and unnecessary white hill, so Randy, who I had seen at the last several controls, got back ahead. I took a better line to C14 and got ahead, but he beat me up the hill to C15, but he hesitated on the path and I got by again.
C • #14 2
Friday Sep 14, 2007 #
Running 32:40 [2] 3.84 mi (8:30 / mi)
rhr:43 slept:6.5 weight:162lbs
Easy run at Webster Park, plus 6 strides. Ran the course, then over to the lake and looped around. The kids got to play some ultimate football with the ball I brought, at the end of practice. The boys have their biggest dual meet of the year on Tuesday, with a chance of winning 3 (or 4 with an incredible effort) of 4 meets, but only if we run well. The girls should have 3 easy wins, plus they have a shot at knocking off R-H if the top 5 (or 7?) run well.
Thursday Sep 13, 2007 #
Running 1:17:33 9.3 mi (8:20 / mi)
slept:7.0
The team went back to Ellison Park one last time. Did the following:
21:30 w/up (~2.5 miles)
4x400 (with ~2:30 recovery - 2 of it jogging)
86, 86, 85, 85
5 x 60 sec hills (with ~1:50 recovery down the hill and resting)
4x400 (with ~2:30 recovery - 2 of it jogging)
85, 82, 83, 81
15:00 w/dn (~1.7 miles)
Got smoked by a lot more runners than usual. I think these guys (& girls) are getting into shape.
21:30 w/up (~2.5 miles)
4x400 (with ~2:30 recovery - 2 of it jogging)
86, 86, 85, 85
5 x 60 sec hills (with ~1:50 recovery down the hill and resting)
4x400 (with ~2:30 recovery - 2 of it jogging)
85, 82, 83, 81
15:00 w/dn (~1.7 miles)
Got smoked by a lot more runners than usual. I think these guys (& girls) are getting into shape.
Volleyball 20:00 [2]
OK, so I've been relatively healthy (I am resigned to the chronic glute/hip/upper hamstring soreness), and it's about time to do something stupid, so Chris and I signed up to play in a rec volleyball league with Howie/Tina, Frank/Tracy, Steve/Maria and Howie's daughter and son-in-law.
10 minutes of warm-up with Chris and Frank, then 45 minutes of scrimmaging. We only had 5, the other team had just 4. I am incredibly rusty, but it's clear that I'm too sexy for the league. Our team needs quite a bit of work (like where to stand to serve and receive, for starters). It should be fun, and I hope I can avoid any back or shoulder or other injury.
10 minutes of warm-up with Chris and Frank, then 45 minutes of scrimmaging. We only had 5, the other team had just 4. I am incredibly rusty, but it's clear that I'm too sexy for the league. Our team needs quite a bit of work (like where to stand to serve and receive, for starters). It should be fun, and I hope I can avoid any back or shoulder or other injury.
Wednesday Sep 12, 2007 #
Running 48:47 [2] 5.85 mi (8:20 / mi)
rhr:43 slept:6.5 weight:162.5lbs
Easy run at Webster Park. Included an easy run around the XC course with Coach Klehr (just over 25 minutes), to make sure we know what flags to put where, when we host the meet next week. Then decided to run the creek trail on the east (un-o-mapped) part of the park. Saw some kids playing in the stream - they go to try out last month's Runner's World hill workout.
Tuesday Sep 11, 2007 #
Running 56:42 7.5 mi (7:34 / mi)
Running at the dual meet at Center Park. Up against Fairport, Mendon and Batavia. Tall order for the first meet, especially for the girls. The girls schools included 14 of the top 28 girls in Monroe County (according to my rankings) - only 1 from Batavia and 3 of ours, 4 from Mendon and 6 from Fairport (but Mendon handled Fairport).
Ran around most of the course (21:53: 8:20 mile, 7:40 2nd mile)
3.6 miles during the 2 races, about 1.5 of it at a hard pace.
10:01 w/dn
Ran around most of the course (21:53: 8:20 mile, 7:40 2nd mile)
3.6 miles during the 2 races, about 1.5 of it at a hard pace.
10:01 w/dn
Monday Sep 10, 2007 #
Running 44:50 [3] 5.85 mi (7:40 / mi)
slept:9.0
Ran at Webster Park during practice. Felt surprisingly good, considering I was struggling to walk the couple times I got out of my chair during the day. Had to cut my run short, since the kids were finishing their runs and the other coaches weren't back.
Included some stretches of terrain running that was quite fun.
Included some stretches of terrain running that was quite fun.
Sunday Sep 9, 2007 #
Running 25:54 [2] 3.15 mi (8:13 / mi)
rhr:40 slept:6.0
Fahrenholtz loop with Patty before the Bills game. Included a detour to Sue's house, since we found her friend's son's wallet, soaking wet, in the street.
Patty gradually picked it up along the way, so we ended up just over 11 minutes for the last 1.5.
Quite the roller coaster of a Bills game: A PR TD for an early lead, Steve Tasker's excellent halftime speech during his wall of fame ceremony, then Everett's spine injury (I hope he can walk again) to open the 2nd half, some chances to put the game away in the 4th quarter and Denver's quick-change field goal to beat the Bills.
Patty gradually picked it up along the way, so we ended up just over 11 minutes for the last 1.5.
Quite the roller coaster of a Bills game: A PR TD for an early lead, Steve Tasker's excellent halftime speech during his wall of fame ceremony, then Everett's spine injury (I hope he can walk again) to open the 2nd half, some chances to put the game away in the 4th quarter and Denver's quick-change field goal to beat the Bills.
Saturday Sep 8, 2007 #
Event: ROC - Powder Mills Park
Running 35:00 [2] 4.0 mi (8:45 / mi)
slept:7.0
Easy run at Webster Park. Ran for about 25 minutes with the ladies, then finished up by running to the pier while they continued on. Beautiful morning to be lakeside. Kept the run short, since we have the Powder Mills Park meet this afternoon.
Running warm up/down 5:00 [2] 0.56 mi (9:00 / mi)
Very brief warm-up with Nate, trying to get the legs ready to run.
Orienteering race 1:03:08 [4] *** 6.1 km (10:21 / km)
18c
ROC Meet at Powder Mill Park - Red Course.
Legs were pretty beat from running around at the meet yesterday, and the extra run this AM didn't really help. So, I struggled a lot on the hills, and couldn't take advantage of much speed on the trail and road sections. But my navigation was fairly clean - partly because I made some safe choices, and partly because I am certainly getting better at seeing the key things on the map (starting to take contours into account more consistently - although it helps knowing where many of the hills/ridges are, and having so many water features on the map to show which way is down).
I wound up "only" 12 minutes behind Will, which would be about an 80-point run, but he was not happy with his race, so maybe not - which makes sense, because I took too many walking steps.
I'll add comments with the splits when I have the map again.
Legs were pretty beat from running around at the meet yesterday, and the extra run this AM didn't really help. So, I struggled a lot on the hills, and couldn't take advantage of much speed on the trail and road sections. But my navigation was fairly clean - partly because I made some safe choices, and partly because I am certainly getting better at seeing the key things on the map (starting to take contours into account more consistently - although it helps knowing where many of the hills/ridges are, and having so many water features on the map to show which way is down).
I wound up "only" 12 minutes behind Will, which would be about an 80-point run, but he was not happy with his race, so maybe not - which makes sense, because I took too many walking steps.
I'll add comments with the splits when I have the map again.
Friday Sep 7, 2007 #
Running 1:06:00
Various running during the team's opening invitational at Clyde-Savannah. Ran about a mile of the course before the races started, then ran around during the 4.5 races (a 2K course for kids short on practices preceded the 4 5K races).
The 90+ degree heat slowed the times down significantly, but the kids ran quite well. Only 45 seconds separated our top 5 boys, despite being in different races. The girls looked pretty good across the board.
The 90+ degree heat slowed the times down significantly, but the kids ran quite well. Only 45 seconds separated our top 5 boys, despite being in different races. The girls looked pretty good across the board.
Thursday Sep 6, 2007 #
Running 29:36 [3] 3.78 mi (7:50 / mi)
rhr:45 slept:6.5
Easy run with the boys in the heat. Did a loop of Summit Knolls, hoping to find some trails in the woods. We found something that Nate and I could handle, but I didn't want to drag the whole squad into light green.
Stretching 1:00 [0]
Strength (Pull-ups) 9 [3]
Did 5, then 4 more.
Wednesday Sep 5, 2007 #
Running intervals 1:00:50 7.9 mi (7:42 / mi)
slept:6.25 weight:158lbs
Took the XC team from Schroeder to do intervals on the Thomas track. Unfortunately, when we got there, it looked like Spencerport and Arcadia were about to start a soccer game - not sure why they weren't playing out on Basket Rd. So, I was able to negotiate with security for 1 interval on the track, then we took to the woods between Thomas and Willink, which has a loop that is just a bit over 800m. Nate led people to a 3:21 for 1000m on the track, so I had him run 3:30 in the woods to establish the 1000m finish line, which worked out pretty well.
Ran over to Thomas - 14:52
1 x 1000m on track - 3:45 (6:45 recovery, 4 min of jogging)
4 x 1000m in woods - 4:00, 4:00, 3:56, 3:59 (3:55 avg recovery; 2 min jog)
Back to Schroeder - 14:18
Ran over to Thomas - 14:52
1 x 1000m on track - 3:45 (6:45 recovery, 4 min of jogging)
4 x 1000m in woods - 4:00, 4:00, 3:56, 3:59 (3:55 avg recovery; 2 min jog)
Back to Schroeder - 14:18
Tuesday Sep 4, 2007 #
Running 49:18 [3] 6.69 mi (7:22 / mi)
rhr:41 slept:6.5 weight:163lbs
"Easy" run "with" the team (route). They took off like they were on a mission (and perhaps they were on a mission to drop someone - besides me). So, I lost over 30 seconds to the leaders in the first 0.6 miles, then was about 1:15 back after about 2 miles - by then I had already left Pat, Tyler, Megan and Brianna behind. Caught Chris and Josh at 5 Mile Line, then worked on catching the pack - Nate, Alex, KDawg, Marcin and Nico, who is being allowed to run after all. Caught them on Shoecraft, so they picked it up again. Just followed them around the rest of the way.
Early on I was definitely limited by my rear end - it's both sides that are sore now, not just the left side from the old softball injury. Later I was limited by getting a bit tired and wanting to save a little for tomorrow's workout.
Splits:
16:36 at Hatch & Plank (7:22 pace - 2.25 miles)
35:50 at S Estate Dr (19:14 split - 7:15 pace - 2.66 miles)
49:18 at side field (13:28 split - 7:32 pace - 1.78 miles)
Early on I was definitely limited by my rear end - it's both sides that are sore now, not just the left side from the old softball injury. Later I was limited by getting a bit tired and wanting to save a little for tomorrow's workout.
Splits:
16:36 at Hatch & Plank (7:22 pace - 2.25 miles)
35:50 at S Estate Dr (19:14 split - 7:15 pace - 2.66 miles)
49:18 at side field (13:28 split - 7:32 pace - 1.78 miles)
Strength (Core) 2:00 [3]
A minute of 69s and a minute of crunches was all I dared do.
Stretching 1:00 [0]
Plenty of time for some good stretching while the kids finished their abs and did their stretching.
Monday Sep 3, 2007 #
Running hills 1:18:23 9.5 mi (8:15 / mi)
rhr:39 slept:6.5 weight:162lbs
XC Practice at Ellison Park for another Rep/Hill workout. Added an extra 400 before and after the hills this time.
22:27 w/up (~8:40 pace?), then had to overcome the jalapeños that were on my calzone around 8pm last night.
4x400m
85, 84, 86, 84 (~2.5 min recovery, incl 2 min of jogging)
6x45 second hills (jog down recovery - 1:15 - + ~15 seconds)
4x400m
88, 83, 87, 86
13:48 min w/dn
22:27 w/up (~8:40 pace?), then had to overcome the jalapeños that were on my calzone around 8pm last night.
4x400m
85, 84, 86, 84 (~2.5 min recovery, incl 2 min of jogging)
6x45 second hills (jog down recovery - 1:15 - + ~15 seconds)
4x400m
88, 83, 87, 86
13:48 min w/dn
C • Life 5
Golfing 9:00 [1]
spiked:4/9c
Finally got to take Zach out for some golf. He played from 200, except on the par 3s where he also used the white tees. He matched my 4 on #8 - my chip for par just missed, as did his putt for par. I think he shot 65; I was 41, after opening with a double.
Sunday Sep 2, 2007 #
Golfing race 18:00 [1]
spiked:7/18c slept:7.0 (rest day)
Day 2 of Club Champs. Overall, I was terrible, but I had just enough very good shots to think "if only I could play more...". I was just +1 after 5, then took a triple on 6. But then it was the highlight of the day - I hit my drive to 92 yards on 7, onto a grassy knoll on the left, and hit a pretty decent wedge. We got up to the green, no ball in sight, because, wait for it... it's in the hole! An eagle and I'm back to +2. Finished the front with bogey-double for 40.
The back was just awful. The driver was getting me in trouble, so I couldn't take a full swing on my second shots. Ended up with another 90 for the day.
The back was just awful. The driver was getting me in trouble, so I couldn't take a full swing on my second shots. Ended up with another 90 for the day.
Saturday Sep 1, 2007 #
Golfing race 18:00 [1] ***
spiked:5/18c
First round of Club Champs. Made 4 pars on the front, but only managed 43. A terrible 47 on the back. 5 times in the sand meant 4 doubles and 1 bogey. 3 3-putts on the last 5 holes. Plenty to work on before tomorrow.
Running long 1:30:02 [2] 10.55 mi (8:32 / mi)
Decided to run as many minutes as I took strokes today. If I swung a golf club as many times as I had minutes of training this summer, I would not have shot a 90.
Ran over to Ellison Wetlands, along the White trail (except where I lost it briefly and took Salmon to the old main trail, which is somewhat overgrown), out to Old Browncroft and down to the little trail just east of the creek, which was also VERY overgrown in the middle, into Ellison Park, stayed north of the mountain, over to the NE corner (staying low) and around to Blossom - Browncroft-Qualtrough-Embury-Scribner-Timberline and in. Managed 3:30 for the last 1/2 mile.
19:35 to the gate at the Wetlands (2.3381 miles) (8:22 pace)
21:44 to the gate on Old Browncroft (est 9:15 pace) (2.35 miles)
2:26 to the Creek and into Ellison Park (0.3419 miles) (7:07 pace)
13:06 in the park (est 8:30 pace) (1.54 miles)
5:42 up the hill to Browncroft (0.6082 miles) (9:22 pace)
27:28 on the roads home to (3.3667 miles) (8:09 pace)
Ran over to Ellison Wetlands, along the White trail (except where I lost it briefly and took Salmon to the old main trail, which is somewhat overgrown), out to Old Browncroft and down to the little trail just east of the creek, which was also VERY overgrown in the middle, into Ellison Park, stayed north of the mountain, over to the NE corner (staying low) and around to Blossom - Browncroft-Qualtrough-Embury-Scribner-Timberline and in. Managed 3:30 for the last 1/2 mile.
19:35 to the gate at the Wetlands (2.3381 miles) (8:22 pace)
21:44 to the gate on Old Browncroft (est 9:15 pace) (2.35 miles)
2:26 to the Creek and into Ellison Park (0.3419 miles) (7:07 pace)
13:06 in the park (est 8:30 pace) (1.54 miles)
5:42 up the hill to Browncroft (0.6082 miles) (9:22 pace)
27:28 on the roads home to (3.3667 miles) (8:09 pace)