Training Log Archive: bishop22In the 30 days ending Sep 30, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| 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 Sep 30, 2010 #
4 PM
Running intervals 35:58 5.25 mi (6:51 / mi)
Cruise intervals with the team - moved to Schroeder because of the rain all day.
10 min w/up
6 x 800m thru the puddles and what not on the cinder track.
60 secs recovery (except 72 seconds before the penultimate one)
3:22, 3:20, 3:19, 3:18, 3:21, 3:18
Zach mostly set the pace for the Green group that I joined.
8 min w/dn
10 min w/up
6 x 800m thru the puddles and what not on the cinder track.
60 secs recovery (except 72 seconds before the penultimate one)
3:22, 3:20, 3:19, 3:18, 3:21, 3:18
Zach mostly set the pace for the Green group that I joined.
8 min w/dn
Wednesday Sep 29, 2010 #
4 PM
Running 38:00 [2] 4.34 mi (8:45 / mi)
Easy run with the other coaches at Webster Park during practice.
Was it Friday?
Was it Friday?
Tuesday Sep 28, 2010 #
4 PM
Running 39:30 5.25 mi (7:31 / mi)
Running before and during the XC meet at Harris Whalen. Distances and times are a total guess, copied from last week.
The team was a little flat after the weekend, but still ran well enough for the boys to go 3-0 with wins over Victor (17th in the state for Class A), Irondequoit and Canandaigua, while the girls lost only to Canandaigua (6th in the state for Class A) and beat Victor (18th in the state) and Irondequoit, with a very solid last mile, especially by Val and Amanda, and Sarah.
The team was a little flat after the weekend, but still ran well enough for the boys to go 3-0 with wins over Victor (17th in the state for Class A), Irondequoit and Canandaigua, while the girls lost only to Canandaigua (6th in the state for Class A) and beat Victor (18th in the state) and Irondequoit, with a very solid last mile, especially by Val and Amanda, and Sarah.
Monday Sep 27, 2010 #
4 PM
Running 36:00 [2] 4.24 mi (8:30 / mi)
Easy run with Coach Klehr during practice at Webster Park. Legs a little heavy from yesterday, but not that bad.
Sunday Sep 26, 2010 #
11 AM
Orienteering race 2:53:04 [3] 9.61 km (18:00 / km)
I can't find my map right now, so the pace was estimated.
I think I found 14 controls, but I failed to find #19 which was at a stream junction. It was my 3rd to last control, so I was a bit tired and may not have been careful enough. I had time to grab #1 at the end, but I didn't feel like running hard to grab a few extra points.
I headed west, then northwest first, went south as far as #5, then cut across to 16? and 10? before failing on #19, finished up with #4 and #20. It seemed just as hard to jog down the hill from 20 as it was to climb hills earlier.
The lowlight was my failure to ask questions about the meet notes that warned of prickers in one area. I tried to go straight from 18? to #7 and got hung up big time and bloodied in the area near the top of the hill en route. There was no graceful way to retreat, so I had to just fight through.
Still can't find map, but splits (before I delete them) were:
2 - 2:36
14 - 6:23
3 - 6:26
12? - 4:35
17? - 5:57
6? - 11:06
21? - 12:51
18 - 12:29
7 - 23:05
5 - 6:06
16 & 10? - 27:59 (2 controls, about 15 and 13 min)
miss 19 / back to field/lot to 4 - 43:19
20 / fnish- 10:05
I think I found 14 controls, but I failed to find #19 which was at a stream junction. It was my 3rd to last control, so I was a bit tired and may not have been careful enough. I had time to grab #1 at the end, but I didn't feel like running hard to grab a few extra points.
I headed west, then northwest first, went south as far as #5, then cut across to 16? and 10? before failing on #19, finished up with #4 and #20. It seemed just as hard to jog down the hill from 20 as it was to climb hills earlier.
The lowlight was my failure to ask questions about the meet notes that warned of prickers in one area. I tried to go straight from 18? to #7 and got hung up big time and bloodied in the area near the top of the hill en route. There was no graceful way to retreat, so I had to just fight through.
Still can't find map, but splits (before I delete them) were:
2 - 2:36
14 - 6:23
3 - 6:26
12? - 4:35
17? - 5:57
6? - 11:06
21? - 12:51
18 - 12:29
7 - 23:05
5 - 6:06
16 & 10? - 27:59 (2 controls, about 15 and 13 min)
miss 19 / back to field/lot to 4 - 43:19
20 / fnish- 10:05
Saturday Sep 25, 2010 #
10 AM
Running 50:00 6.5 mi (7:42 / mi)
Running around before and during the East Aurora Invitational. We were without our top 3 boys and girls who were off previewing the state meet course, but the others put up some incredible times: 4 boys broke 17, Zach was our 8th fastest in 18:09. 3 girls broke 21.
It was great running around my old home course from 1977-80! And without AJ and Geoff there, no one managed to beat my PR - the course was just a bit shorter back then, but it was also much more rugged in the field (and the field has shrunk as new practice fields were carved out).
Distance and time are an estimate. I ran over 10 minutes before the first race, then ran around for our 4 races (10 minutes each?).
It was great running around my old home course from 1977-80! And without AJ and Geoff there, no one managed to beat my PR - the course was just a bit shorter back then, but it was also much more rugged in the field (and the field has shrunk as new practice fields were carved out).
Distance and time are an estimate. I ran over 10 minutes before the first race, then ran around for our 4 races (10 minutes each?).
Friday Sep 24, 2010 #
4 PM
Running 38:00 [2] 4.34 mi (8:45 / mi)
Easy run around Webster Park during practice. My legs were very heavy at the start, but did start to feel better as I went along, except when I hit even the smallest of hills.
Thursday Sep 23, 2010 #
4 PM
Running warm up/down 19:30 [2] 2.29 mi (8:30 / mi)
slept:8.75 weight:159.5lbs
About 8 min before and 12 min after, plus about 90 secs after each interval.
Running intervals 19:47 [5] 5.0 km (3:57 / km)
5 x 1000m with the Green group at practice. We did the 600m on the course from the big tree, followed by the 400m around the tennis courts loop.
I had to kick hard at the end of almost all of the 1000s to catch up to Zach. I didn't quite catch him on the last one. Times:
4:02, 4:00, 3:56, 3:55, 3:54
The route is actually just over 1000m and the hill slows me down a fair amount (the kids flew by me on the hill), so I'm thinking a sub-20 5K is in the cards now. I need to find a good 5K to do before the Buffalo Turkey Trot rolls around and I have to race for real (unless I am bumped from the A-team by Dan, nate, Coop and Z).
I had to kick hard at the end of almost all of the 1000s to catch up to Zach. I didn't quite catch him on the last one. Times:
4:02, 4:00, 3:56, 3:55, 3:54
The route is actually just over 1000m and the hill slows me down a fair amount (the kids flew by me on the hill), so I'm thinking a sub-20 5K is in the cards now. I need to find a good 5K to do before the Buffalo Turkey Trot rolls around and I have to race for real (unless I am bumped from the A-team by Dan, nate, Coop and Z).
6 PM
Hashing 1:00:00 [2] 5.0 mi (12:00 / mi)
RH3 at Webster Park
I had just enough time to bring Z home from Webster Park and then drive back there for the start of the hash. We did a real nice loop in the woods to the E of Holt Rd and wound our way back across Holt and up to the lake (out the pier). The next segment brought us on and off trails, in and out of creeks and thru random brush areas, eventually heading over to the campground area to a stop. The trail ended at the gate with the permanent control (5?, I've lost the memory of the controls). We ended up just walking back the nearly 1.5 miles - no one was initiating any running and my legs had had plenty!
I had just enough time to bring Z home from Webster Park and then drive back there for the start of the hash. We did a real nice loop in the woods to the E of Holt Rd and wound our way back across Holt and up to the lake (out the pier). The next segment brought us on and off trails, in and out of creeks and thru random brush areas, eventually heading over to the campground area to a stop. The trail ended at the gate with the permanent control (5?, I've lost the memory of the controls). We ended up just walking back the nearly 1.5 miles - no one was initiating any running and my legs had had plenty!
Wednesday Sep 22, 2010 #
4 PM
Running 46:50 [2] 5.4 mi (8:40 / mi)
Easy run around Webster Park with the other coaches during practice.
Tuesday Sep 21, 2010 #
4 PM
Running 39:30 5.25 mi (7:31 / mi)
Running before and during the XC meet at Harris Whalen. Distances and times are a total guess (but on the conservative side) . This course requires some serious running to get optimal viewing done. I try to skip the main area where all of the spectators congregate and catch the runners in the woods and in the area behind the school.
Our boys lost to Mendon, who was ranked 3rd to our 8th in Section V, by the score of 27-28 and it was only decided in the last few meters of our 3rd and 4th guys' races (after a poorly marked turn dropped our 3rd guy back two places - he was able to regain one). Our girls were also 3-1 on the day, despite a late scare from Churchville.
Saw Turan Erdogan from my college XC team - his son is a Sophomore at Spencerport, but I didn't get a chance to talk much, with the race going on.
Our boys lost to Mendon, who was ranked 3rd to our 8th in Section V, by the score of 27-28 and it was only decided in the last few meters of our 3rd and 4th guys' races (after a poorly marked turn dropped our 3rd guy back two places - he was able to regain one). Our girls were also 3-1 on the day, despite a late scare from Churchville.
Saw Turan Erdogan from my college XC team - his son is a Sophomore at Spencerport, but I didn't get a chance to talk much, with the race going on.
Monday Sep 20, 2010 #
4 PM
Golfing 9:00 [1]
Shoot.
Bad start, pathetic finish for a 50. Included a 10 when I tried to extricate myself from a hazard and managed a couple of whiffs.
A day off from running since I had to go from work to practice to the tee.
Bad start, pathetic finish for a 50. Included a 10 when I tried to extricate myself from a hazard and managed a couple of whiffs.
A day off from running since I had to go from work to practice to the tee.
Sunday Sep 19, 2010 #
11 AM
Orienteering 1:00:50 [2] *** 5.56 km (10:56 / km) +81m 10:12 / km
spiked:10/11c slept:7.25
Ran an old Red course at Mendon Ponds Park before the extremely disappointing Bills game. 4.361 miles was the distance reported when I uploaded to AP; 3.94 was the distance the Garmin reported directly - not sure what causes the difference.
My watch said the elapsed time was 60:50, but the Garmin reported moving time of 55:18. I know I spent too much time stopped, trying to verify that I was hitting the right spots, but it couldn't have been anywhere near 5.5 minutes. It would have been interesting to see how long I was stopped - I think that is an area of improvement for me, now that my eyes have been making it tougher to read the maps on the run.
My watch said the elapsed time was 60:50, but the Garmin reported moving time of 55:18. I know I spent too much time stopped, trying to verify that I was hitting the right spots, but it couldn't have been anywhere near 5.5 minutes. It would have been interesting to see how long I was stopped - I think that is an area of improvement for me, now that my eyes have been making it tougher to read the maps on the run.
Saturday Sep 18, 2010 #
9 AM
Running 1 [0] +66m
This is the 8.65 miles before our races
Running 1 [0] +51m
This is the 3.75 miles during our races.
10 AM
Running 1:17:30 10.0 mi (7:45 / mi)
Running around during the Cougar Invitational at Genesee Community College. The Garmin had me down for 12.4 miles total, but some of that was walking (although I did take it off in the middle when I was almost exclusively walking), but I think 10 miles is conservative for the running portion.
Got there early to see Tim's teams race. Brenna was 18th in the first race of the day, at 10am. We didn't run until 2:30 and 3pm, but I also had the JV kids do a workout at about 12:30.
Our girls went first and ran very well, knocking off several teams that had been ranked ahead of us by the computer (true, Hilton and Thomas coasted thru the meet, but we beat several others to grab 4th, which was a big upgrade from 18th last year).
The boys also ran quite well, outscoring last year's team with Nico, nate and Steve, 21.5-36.5, and snagged 2nd place behind an incredible McQuaid team.
Got there early to see Tim's teams race. Brenna was 18th in the first race of the day, at 10am. We didn't run until 2:30 and 3pm, but I also had the JV kids do a workout at about 12:30.
Our girls went first and ran very well, knocking off several teams that had been ranked ahead of us by the computer (true, Hilton and Thomas coasted thru the meet, but we beat several others to grab 4th, which was a big upgrade from 18th last year).
The boys also ran quite well, outscoring last year's team with Nico, nate and Steve, 21.5-36.5, and snagged 2nd place behind an incredible McQuaid team.
Friday Sep 17, 2010 #
4 PM
Running 45:56 [2] 5.57 mi (8:15 / mi)
slept:7.0
Easy run at Webster Park during practice. Over to Whiting, B-Y'-Y-B-B'-R-B and back a slightly longer way.
Thursday Sep 16, 2010 #
4 PM
Running 8:30 [2] 1.0 mi (8:30 / mi)
slept:6.0
Just did a w/up at Schroeder during practice. With the race yesterday, I was much more useful as a timer for the intervals than to do them. Blue thru Green did 5 x 1000, the Brown girls did 6 x 800 and the other groups did 5 x 800.
The occasional downpours made it unpleasant enough that I did not add a bit during the w/dn time.
The occasional downpours made it unpleasant enough that I did not add a bit during the w/dn time.
6 PM
Hashing 1:00:00 [2] 4.0 mi (15:00 / mi)
Tough to judge time and distance for this run. We ran from Old Browncroft Rd. The trail faked towards Ellison Wetlands but ended up being a bunch of climb and bushwhacking and marsh crossing to the first stop just off Browncroft, then up into the Tryon Park environs and around and back to the apartments at the top of the hill. Now it was dark and there was more trail, but we missed a turn in the neighborhood S of Browncroft and just ran to Park to Landing, at which point we decided to cut thru Ellison Park rather than dealing with Browncroft. That was a tough go along the creek in the dark with one guy having a so-so headlamp.
Wednesday Sep 15, 2010 #
5 PM
Running warm up/down 16:00 [2] 1.88 mi (8:30 / mi)
10 min w/up at Webster Park during practice, then 6 more minutes at Ellison Wetlands.
6 PM
Running race 34:30 [4] 4.0 mi (8:38 / mi)
Dirt Cheap Trail Race at Ellison Wetlands - final race of the 2010 series.
Not a bad race considering how heavy my legs were after yesterday's running around during the XC race. I got out relatively quickly, sort of, before it went to single track, then just hung out behind folks until the 21 minute mark when I noticed Patty had caught up and there was a chance to do some passing.
Ended up 30 seconds faster than June and Dan was about the same, so I guess it was OK.
Not a bad race considering how heavy my legs were after yesterday's running around during the XC race. I got out relatively quickly, sort of, before it went to single track, then just hung out behind folks until the 21 minute mark when I noticed Patty had caught up and there was a chance to do some passing.
Ended up 30 seconds faster than June and Dan was about the same, so I guess it was OK.
Tuesday Sep 14, 2010 #
4 PM
Running 29:15 4.0 mi (7:19 / mi)
Running around Basil Marella Park before and during the opening league XC meet of the season. The boys were certain of going 2-2 on the day with RH and HFL always tough and Odyssey and ER always small. So, their cheer before the race was even "Average on 3". Somehow, we managed to put 5 ahead of HFL's #2 and beat them 19-36! A real stunner.
The girls also ran quite well, but were far from being able to upset HFL or RH, but there is hope, the top 7 are the following grades: 10, 9, 11, 11, 9, 9, 10. As opposed to the boys who are 12, 12, 12, 12, 12, 10, 11 (but with younger kids not far behind).
Distance is almost certainly underestimated.
The girls also ran quite well, but were far from being able to upset HFL or RH, but there is hope, the top 7 are the following grades: 10, 9, 11, 11, 9, 9, 10. As opposed to the boys who are 12, 12, 12, 12, 12, 10, 11 (but with younger kids not far behind).
Distance is almost certainly underestimated.
Monday Sep 13, 2010 #
5 PM
Golfing 9:00 [1]
slept:7.0 (rest day)
Not a chance of running today, since I had to leave work early to get to XC practice and had to leave there early to get to golf (4:30 tee times started this week to try to avoid darkness), then it was straight to Chris's birthday dinner.
Sunday Sep 12, 2010 #
9 AM
Orienteering 48:01 [2] 3.5 km (13:43 / km)
slept:7.0
Cruised around the Emery Park map hike with Zach before the Bills game (too bad about that). We just knocked off several controls, nice and easy. It rained a bit early, but then was quite nice.
Saturday Sep 11, 2010 #
8 AM
Running 37:29 [2] 4.54 mi (8:15 / mi)
slept:8.0
Random running during XC practice. The kids ran from Webster Park to North Ponds Park, most went over to the Whiting trails, Big Woods, Big Field to Vosburg where they picked up the Hojack trail, with many running to the end before heading back to North Ponds.
I drove to Whiting, did some running, drove to Pellett to make sure the noobs got directed properly, then drove to the Big Field, did some running and drove to North Ponds and did some more running.
I drove to Whiting, did some running, drove to Pellett to make sure the noobs got directed properly, then drove to the Big Field, did some running and drove to North Ponds and did some more running.
6 PM
Orienteering 1:31:28 [2] 6.0 km (15:15 / km)
Orienteering on the Map Hike course at Hunter's Creek. Thought I might be able to get the controls that I didn't get last time, but it turned out to be too close to dark,
I picked off 4 and 14 that I had skipped last time, then it was 21, 23, 25, 24 22 and failed to get 17. I was there, but it was dark in the woods and I couldn't read the map well. I was just NW of the park boundary corner, but couldn't tell what the feature was and had to give up.
On the way back, I made it down to the creek, which was quite runnable (while staying dry), then popped up onto trails and just tried to make my way south and got back at perhaps 7:50, with the light quickly failing.
Splits:
4 - DR - 10:59 (thought the tree across the path was the western rootstock)
14 - ZA - 7:02
21 - HB - 9:07
23 - FO - 5:58
25 - WH - 11:33 (first attack wound up near the bottom of the reentrant almost 200m E - not sure what went wrong, must have been on the wrong trail)
24 - ?? - 5:43
22 - ?? - 8:49
17 - not found - 8:45
end - 23:31
I picked off 4 and 14 that I had skipped last time, then it was 21, 23, 25, 24 22 and failed to get 17. I was there, but it was dark in the woods and I couldn't read the map well. I was just NW of the park boundary corner, but couldn't tell what the feature was and had to give up.
On the way back, I made it down to the creek, which was quite runnable (while staying dry), then popped up onto trails and just tried to make my way south and got back at perhaps 7:50, with the light quickly failing.
Splits:
4 - DR - 10:59 (thought the tree across the path was the western rootstock)
14 - ZA - 7:02
21 - HB - 9:07
23 - FO - 5:58
25 - WH - 11:33 (first attack wound up near the bottom of the reentrant almost 200m E - not sure what went wrong, must have been on the wrong trail)
24 - ?? - 5:43
22 - ?? - 8:49
17 - not found - 8:45
end - 23:31
Friday Sep 10, 2010 #
4 PM
Running 37:57 [2] 4.5 mi (8:26 / mi)
slept:5.5
Some easy running at Basil Marella Park during XC practice. Our first meet is there on Tuesday and we haven't been there since 2006 (and I was in Dallas on business), so it was best to check this course out before racing there.
Orienteering 23:49 [2] 2.6 km (9:10 / km)
Jogged around nate's Basil Marella sprint course from last summer after touring the XC course. This was especially slow because I wanted to see if I could go straight from 2 to 3 (I couldn't) and whether the 3-4 leg could be done slightly to the right (trail was partially missing, had to bail, with difficulty).
Thursday Sep 9, 2010 #
5 PM
Running 43:00 6.0 mi (7:10 / mi)
slept:6.0
Should have grabbed the Garmin for today's meet, since it is tough to estimate the mileage that I ran during the Early Season Scramble at Midlakes HS. There were 4 races and I had the Varsity Boys & Girls do a workout during the middle races. The workouts were "Coach Intervals", where we ran about 400m hard, 4 times during the race to get to different points on the course. I did the same, but not as hard, but with more jogging in between in the other races.
So, the overall total distance is underestimated by a fair amount. The legs were fried at the end of the night.
The meet went well. With no varsity competing for us (because of the ridiculous Monroe County limit of 12 meets), our performance in the Jr/Sr races was not very impressive, but the Frosh/Soph boys finished 3-4-13-16-27, which would have been an easy win in the roughly 20-team field, if there had been team scoring. And our top two JV (not for long?) freshman girls were 22 and 32, with plenty of improvement on the horizon.
So, the overall total distance is underestimated by a fair amount. The legs were fried at the end of the night.
The meet went well. With no varsity competing for us (because of the ridiculous Monroe County limit of 12 meets), our performance in the Jr/Sr races was not very impressive, but the Frosh/Soph boys finished 3-4-13-16-27, which would have been an easy win in the roughly 20-team field, if there had been team scoring. And our top two JV (not for long?) freshman girls were 22 and 32, with plenty of improvement on the horizon.
Wednesday Sep 8, 2010 #
4 PM
Running 44:00 [2] 5.18 mi (8:30 / mi)
slept:6.25
Ran during XC practice at Webster Park. Easy run alone, although I did occasionally bump into kids in the park, including the tepee crew.
Tuesday Sep 7, 2010 #
12 PM
Swimming 38:04 [3] 1.02 mi (37:19 / mi)
slept:6.0 weight:161lbs
4:15/8:32
1:37,39,39,38,36
3:40,40
Gotta make more of an effort to get in the pool at least a second time each week.
1:37,39,39,38,36
3:40,40
Gotta make more of an effort to get in the pool at least a second time each week.
6 PM
Running intervals 41:41 5.5 mi (7:35 / mi)
Workout with the XC team. Sent the varsity off to do 400T, 400I, 400R, 2.5 mi fartlek (with 1.5 "fast", meaning T or better), 400R, 400I, 400T. The swim at lunch plus dehydration meant that I was not in position to run with Zach's Green group, so I ran with the Brown group, who was also doing 3x400R, 1.5 mi T, 3x400R.
94, 93, 89, 10:27 (slightly under 1.5, since I was slightly over 7 min pace)
92, 86, 80 (had to go all out to catch Z on th e last one).
Only 4 min w/up
200m after each rep (plus some hang out time for full recovery)
10:50 w/dn
94, 93, 89, 10:27 (slightly under 1.5, since I was slightly over 7 min pace)
92, 86, 80 (had to go all out to catch Z on th e last one).
Only 4 min w/up
200m after each rep (plus some hang out time for full recovery)
10:50 w/dn
Monday Sep 6, 2010 #
8 AM
Running 54:06 [2] 6.7 mi (8:04 / mi)
slept:5.5
Ran during XC practice at Webster Park. Ran the first quarter with CB, the first half plus with CK, then alone. Out to Whiting trails to the Big Woods (right to end of trail) and back, with a couple of detours.
Sunday Sep 5, 2010 #
Note
slept:8.25 (rest day)
Streak ended at 6 days. Spent a good part of the afternoon helping nate trash his new PC. He was finally forced to stop messing around and ditch Windoze when the machine stopped booting, so he is all Linux until/if he acquires a Win reinstall disk (his PC did not come with one).
Then it was the drive home from Pittsburgh, which was accomplished in about 4:40 (about 4:25 of actual driving plus a gas stop because of poor planning and a BK Fredonia stop - but not enough time to look for Nico/Steve).
Then it was the drive home from Pittsburgh, which was accomplished in about 4:40 (about 4:25 of actual driving plus a gas stop because of poor planning and a BK Fredonia stop - but not enough time to look for Nico/Steve).
Saturday Sep 4, 2010 #
9 AM
Running 1:17:30 [2] 9.5 mi (8:09 / mi)
slept:5.0
Ran with Zach at Schenley Park before, during and after nate's first college XC race.
Had to leave EA at 5am to make sure we made it down to Pittsburgh for the start. And we didn't get into EA until 11:20 last night.
Zach and I ran the first half of the course before the race (3 miles total), and we are taking credit for one mile during the race. After the race, we ran down to the CMU campus and then back up via the road past the golf course, adding 1/2 mile more than intended.
nate's college debut was solid, despite the quick start (which I tried to warn him about before the race). He came through the 2-mile in 10:48 and managed to hang on for 6:00 pace for the last 3 to run 28:48. The course at Schenley is plenty challenging, so that was a nice race to start things off. I see that one "Ricky Looby" from Canisius was just a bit ahead of nate - I wonder if that could have provided some extra incentive, assuming this is the Rick Looby from Irondequoit.
Had to leave EA at 5am to make sure we made it down to Pittsburgh for the start. And we didn't get into EA until 11:20 last night.
Zach and I ran the first half of the course before the race (3 miles total), and we are taking credit for one mile during the race. After the race, we ran down to the CMU campus and then back up via the road past the golf course, adding 1/2 mile more than intended.
nate's college debut was solid, despite the quick start (which I tried to warn him about before the race). He came through the 2-mile in 10:48 and managed to hang on for 6:00 pace for the last 3 to run 28:48. The course at Schenley is plenty challenging, so that was a nice race to start things off. I see that one "Ricky Looby" from Canisius was just a bit ahead of nate - I wonder if that could have provided some extra incentive, assuming this is the Rick Looby from Irondequoit.
Friday Sep 3, 2010 #
6 PM
Running 39:25 [2] 4.64 mi (8:30 / mi)
slept:5.0
Easy run around Webster Park with the other coaches.
It was in the rain, but it was worth it because afterwards it was a Full-On, Double Rainbow All the Way Across the Sky! Woooooo!
It was in the rain, but it was worth it because afterwards it was a Full-On, Double Rainbow All the Way Across the Sky! Woooooo!
Thursday Sep 2, 2010 #
6 PM
Running 1:02:00 8.0 mi (7:45 / mi)
slept:6.0
After the Open race at the Dash in the Dark, there was a gap where the JV girls race was supposed to be, so I headed out for a 30 minute run: 12 min w/up, followed by 6 x 2 min hard, with 1 min recovery. The hard sections started out at tempo pace and moved to interval pace and slightly faster. Chris had pizza and boneless wings in the parking lot when I finished.
The other 4 miles is a conservative estimate of running during the races. The open race was 2 laps, and Luke was in it, so I ran a fair amount. Each of the other 3 races was 3 legs x 2 laps, for a grand total of 20 laps of going back and forth around the course. Legs were pretty fried by the end of the night. But the team did well.
The other 4 miles is a conservative estimate of running during the races. The open race was 2 laps, and Luke was in it, so I ran a fair amount. Each of the other 3 races was 3 legs x 2 laps, for a grand total of 20 laps of going back and forth around the course. Legs were pretty fried by the end of the night. But the team did well.
Wednesday Sep 1, 2010 #
6 PM
Running 34:24 [2] 4.0 mi (8:36 / mi)
slept:5.75
Running at Webster Park during XC practice. Ran alone today. Up around the Midnight Trail, around and back via the west trail.