Training Log Archive: bishop22In the 30 days ending Nov 30, 2010:
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Tuesday Nov 30, 2010 #
1 PM
Running 29:40 [2] 3.56 mi (8:19 / mi)
Boy was it strange running at lunchtime! I don't know when that last happened during the week. Went for an easy run just a bit into the hood. I have no idea what EBT is (not Earnings Before Taxes) but they are either selling it or accepting it all over the hood.
C • EBT 2
Monday Nov 29, 2010 #
8 PM
Swimming 40:11 [3] 1.02 mi (39:23 / mi)
4:17/8:41
1:37,42,43,41,44
3:52,50
First time back in the pool in quite a while and it was tough. I should be able to be fairly consistent as work should start to calm down.
1:37,42,43,41,44
3:52,50
First time back in the pool in quite a while and it was tough. I should be able to be fairly consistent as work should start to calm down.
Sunday Nov 28, 2010 #
10 AM
Orienteering 52:15 [2] 3.48 km (15:00 / km)
Headed up to Hunters Creek for another visit of some Map Hike controls, since I was in town for another torturous Bills loss - the last 4 losses by 3 points, three of them in OT.
Did the controls in the southwest area.
Did the controls in the southwest area.
Saturday Nov 27, 2010 #
Note
(rest day)
No running in the North Country today. Original plan was to stop for a run on the way home, but I didn't end up leaving until 5:45. After Luke won the consolation game of his tourney, I drove over to the next town to visit with my 7th/8th grade teacher.
Friday Nov 26, 2010 #
4 PM
Running 47:06 [2] 5.23 mi (9:00 / mi)
Easy run from the hotel in Canton between Luke's hockey games in Potsdam. Ran Rt 68 to the first right, then found a St. Lawrence U trail that took me past the campus and back out to another road and I finished the loop.
Thursday Nov 25, 2010 #
9 AM
Running race 33:44 [5] 8.0 km (4:13 / km)
Buffalo Turkey Trot - my 20th consecutive finish and 25th time that I've been in the official results.
A surprisingly decent run, given my lack of running over the last few weeks. Splits:
6:37
6:55
6:56
6:41
6:34
All four kids ran (14 of us total), with Nate breaking 30 and Chelsea running with Luke (who went 46:00, including a 7:40 last mile!). Zach ran with me for a while, but fell back going up the hill.
We had a shot at winning the family team competition (second place was a lock), but PJ blew both calfs out during the third mile, while running just ahead of me.
A surprisingly decent run, given my lack of running over the last few weeks. Splits:
6:37
6:55
6:56
6:41
6:34
All four kids ran (14 of us total), with Nate breaking 30 and Chelsea running with Luke (who went 46:00, including a 7:40 last mile!). Zach ran with me for a while, but fell back going up the hill.
We had a shot at winning the family team competition (second place was a lock), but PJ blew both calfs out during the third mile, while running just ahead of me.
Running warm up/down 22:00 [2] 2.59 mi (8:30 / mi)
Good w/up - to the Y porta-potties and back, then around the block and back to the start the long way.
w/dn was with nate, back out just about to the 4 mile mark and then in with Luke and Chelsea.
w/dn was with nate, back out just about to the 4 mile mark and then in with Luke and Chelsea.
Tuesday Nov 23, 2010 #
Note
(rest day)
Damn. I forgot to run today.
I had to much going on and then ran out of gas to top it off. The gas issue was because I was late picking up Zach, then the po-po were blocking Gravel Rd and caused a long detour for me and I ran out of gas less than 1/4 mile from the station. So, Zach and I walked to the rink to wait for Chris to drop Luke off and rescue us, since she was again without her cell.
I had to much going on and then ran out of gas to top it off. The gas issue was because I was late picking up Zach, then the po-po were blocking Gravel Rd and caused a long detour for me and I ran out of gas less than 1/4 mile from the station. So, Zach and I walked to the rink to wait for Chris to drop Luke off and rescue us, since she was again without her cell.
Monday Nov 22, 2010 #
7 PM
Running 30:00 3.8 mi (7:54 / mi)
Stopped at Cobbs Hill on the way home from work and ran Park-Alexander-East-etc. Here is the route.
Did 5 min w/up
5 x 3 min tempo w/1 min jog recovery
5 min w/dn
Just a little tune-up to try to salvage Thursday's race after so much time off.
Did 5 min w/up
5 x 3 min tempo w/1 min jog recovery
5 min w/dn
Just a little tune-up to try to salvage Thursday's race after so much time off.
Sunday Nov 21, 2010 #
12 PM
Running 32:36 [2] 4.0 mi (8:09 / mi)
Dropped Luke at his basketball game at RIT, then ran around the campus for a bit. First ran some of the official nature trails, then cut over to a surface called "Miller Rd" on Google Maps - it led out to Bailey Rd, but I wasn't sure how far from East River, so I turned around. On the way back I cut through some of the woods to see if they were usable for orienteering - there seems to be too much water to be ideal. Had to loop a little more to use up all of the time before the game.
Luke's team led the whole way until losing by one in the last minute or so. Then it was on to Zach's hockey game at SIR, 4-2 over Perinton (while Chris watched Luke's second game). This all happened during the Bills game, so I had to watch via TiVo-delay.
Luke's team led the whole way until losing by one in the last minute or so. Then it was on to Zach's hockey game at SIR, 4-2 over Perinton (while Chris watched Luke's second game). This all happened during the Bills game, so I had to watch via TiVo-delay.
Saturday Nov 20, 2010 #
Note
slept:4.5 (rest day)
Up before 6 to check on progress of our deployment at work. Took Luke to basketball at RIT, but missed half of the first game for a conference call at 8. They lost two close games to Pittsford teams.
Home in time to start the next call at 10:45. Stayed on the phone all the way to 5pm, when Luke and I left for the Sabres game. Deployment was complete and tested - we'll see how it goes on Monday.
Home in time to start the next call at 10:45. Stayed on the phone all the way to 5pm, when Luke and I left for the Sabres game. Deployment was complete and tested - we'll see how it goes on Monday.
Friday Nov 19, 2010 #
Note
slept:2.5 (rest day)
No chance to run today, but I worked at home in the afternoon so I could pick up Luke after his half-day and let him get some sleep. We were out late last night for the midnight opening of the Harry Potter movie.
Thursday Nov 18, 2010 #
Note
(rest day)
Brought my running stuff to work today, but was not able to get out the door.
Wednesday Nov 17, 2010 #
8 PM
Running tempo 39:01 5.1 mi (7:39 / mi)
Cruised over to the Penfield Y to catch the second period of the Sabres game on TV while being a gerbil.
1 mi w/up - 8:28 (7.0-7.5)
1.5 mi gradual pickup (7.6-9.0) and 0.5 mi at 9.0 - 7:26 / 6:47
1 mi easier - 7:57
1/2 mi @ 9.0 - 3:21
1/2 mi easy - 4:13
1 mi w/up - 8:28 (7.0-7.5)
1.5 mi gradual pickup (7.6-9.0) and 0.5 mi at 9.0 - 7:26 / 6:47
1 mi easier - 7:57
1/2 mi @ 9.0 - 3:21
1/2 mi easy - 4:13
Tuesday Nov 16, 2010 #
Note
(rest day)
No time to run - long day at work, followed by lots of driving for Luke and Zach and then off to the Coaches' Meeting over in Churchville.
Monday Nov 15, 2010 #
Note
(rest day)
No time to run today. Let's call it part of a Turkey Trot Taper.
Sunday Nov 14, 2010 #
10 AM
Orienteering 37:44 [1] 2.0 km (18:52 / km)
Followed Luke around as he did some of the Emery Park map hike before we went to the Bills game (what's the opposite of an irresistible force meeting an immovable object? That would be the 0-8 Bills meeting the Lions at 0-24 on the road in the last 3 years).
We parked near the old playground area on the S side and did 8 controls over there, skipping the two most remote, I think. Luke is getting a little better at reading the map on the move. And I forced him to go straight once when he wanted to take the easy road/trail route around (he said he was concerned about the stream on the way, since he had no extra shoes or pants).
We parked near the old playground area on the S side and did 8 controls over there, skipping the two most remote, I think. Luke is getting a little better at reading the map on the move. And I forced him to go straight once when he wanted to take the easy road/trail route around (he said he was concerned about the stream on the way, since he had no extra shoes or pants).
Saturday Nov 13, 2010 #
Running 1:08:00 9.0 mi (7:33 / mi)
Great workout during the State Meet races. Amanda was in the first race, so I had no trial run available to see how crowd control played out, but the viewing turned out well. I saw her at the start, then before the 1/2 mile, at the mile, then 3 times from 2-2.5, on the other side of the lake, then with about 500m to go and in the last 100m.
The route I settled on for later, became this.
I caught less of the A race after congratulating Amanda on her great race (40th in Class AA), but got around for some of it. Then saw the EA girls dominate the B race (6 years in a row now!). Took in less of the C&D races.
The AA Boys race was excellent. AJ ran the plan to perfection: off the line hard to the first narrow spot (probably top 10), get comfortable and let the others worry about passing (drifted back to about 30th by the 1/2 mile), then attack after the hill (moved almost to 20th on the other side of the Lake), then kick it in (finished 16th).
Again only caught some of the A race after finding AJ (McQuaid and Hurlbut in a shocker). But hustled around one last time for the B race, as the EA boys pulled off the victory!
Times and distances are purely estimates, and certainly conservative.
The route I settled on for later, became this.
I caught less of the A race after congratulating Amanda on her great race (40th in Class AA), but got around for some of it. Then saw the EA girls dominate the B race (6 years in a row now!). Took in less of the C&D races.
The AA Boys race was excellent. AJ ran the plan to perfection: off the line hard to the first narrow spot (probably top 10), get comfortable and let the others worry about passing (drifted back to about 30th by the 1/2 mile), then attack after the hill (moved almost to 20th on the other side of the Lake), then kick it in (finished 16th).
Again only caught some of the A race after finding AJ (McQuaid and Hurlbut in a shocker). But hustled around one last time for the B race, as the EA boys pulled off the victory!
Times and distances are purely estimates, and certainly conservative.
Friday Nov 12, 2010 #
1 PM
Running 52:00 [2] 6.7 mi (7:46 / mi)
Jogged the course once with Amanda and Coach Klehr, stopping at the mile mark so Amanda could stretch. Then did the course again with Coach Klehr, attacking the hill and certain other parts, to get a better feel for the conditions at race pace.
Thursday Nov 11, 2010 #
Note
(rest day)
No chance for a run today - at work late and hoped to drive to Addison, but that fell through when I couldn't get out the door early enough. Instead it will be 6AM departure tomorrow.
Wednesday Nov 10, 2010 #
4 PM
Running 29:52 4.0 mi (7:28 / mi)
10 min w/up
4x600 T w/ just over 30 seconds recovery: 2:29,2:26,2:29,2:28
10 min w/dn
AJ missed the final workout before states for radio club, but Val was there to accompany Amanda, so we all did the Cruise Intervals together. AJ was going to do 800s.
4x600 T w/ just over 30 seconds recovery: 2:29,2:26,2:29,2:28
10 min w/dn
AJ missed the final workout before states for radio club, but Val was there to accompany Amanda, so we all did the Cruise Intervals together. AJ was going to do 800s.
Tuesday Nov 9, 2010 #
Note
(rest day)
No running, 4pm call again and Chris had food ready when I got home from driving Luke around and the Nordic parent meeting.
Monday Nov 8, 2010 #
Note
(rest day)
No running during practice today - I was suckered into taking a 4pm conference call that was a disaster.
Sunday Nov 7, 2010 #
5 PM
Note
(rest day)
Went for a stroll in Batavia after bringing Zach to his hockey game. We were there about 50 minutes early, so I went out for about 30 minutes. Didn't bring running stuff because my calf was a little tender from yesterday's overuse.
Zach's team won by the same margin by which the Bills had lost, just before we left for Batavia. The 3-0 win was accomplished by 3 in the first and many squandered opportunities in the 2nd and 3rd.
Zach's team won by the same margin by which the Bills had lost, just before we left for Batavia. The 3-0 win was accomplished by 3 in the first and many squandered opportunities in the 2nd and 3rd.
Saturday Nov 6, 2010 #
11 AM
Running 30:00 [2] 3.79 mi (7:55 / mi) +8m 7:52 / mi
Sectionals - Part 1
I added 1.5 miles to account for the time I didn't wear the Garmin during Brenna's race and until it clicked on during the next race.
I added 1.5 miles to account for the time I didn't wear the Garmin during Brenna's race and until it clicked on during the next race.
Running 13:30 [2] 1.66 mi (8:08 / mi) +123m 6:37 / mi
Sectionals - Part 2
Running 21:00 [2] 2.63 mi (7:59 / mi) +104m 7:07 / mi
Sectionals - Part 3
Running 26:30 [2] 3.38 mi (7:50 / mi) +134m 6:59 / mi
Sectionals - Part 4
6 PM
Orienteering race 1:23:41 [3] *** 8.3 km (10:05 / km)
spiked:17/22c
ROC Night-O at Mendon Ponds Park. Actually started in the daylight, probably needed to wait until at least 6:30pm, instead of 6:05.
Was worn out from running around all day, and I didn't see a couple of the controls (175 & 187) on the map, so I had no chance to get them all.
Was worn out from running around all day, and I didn't see a couple of the controls (175 & 187) on the map, so I had no chance to get them all.
Friday Nov 5, 2010 #
7 PM
Running 3:10 [5] 0.5 mi (6:20 / mi)
Didn't run during practice again today - last practice before Sectionals, so they just did 8 minutes, dynamic, 17 minutes.
Ran from my car to the Sabres game, since we were running late - another missing ticket issue on the way out the door. 3:10 and gmap tells me it was just about 1/2 mile.
Ran from my car to the Sabres game, since we were running late - another missing ticket issue on the way out the door. 3:10 and gmap tells me it was just about 1/2 mile.
Thursday Nov 4, 2010 #
Note
(rest day)
No running during the short run for the kids at Schroeder today.
Wednesday Nov 3, 2010 #
4 PM
Running 20:00 [2] 2.5 mi (8:00 / mi)
Just some jogging before and after the kids' workout on the track at Schroeder - 4x800 CI.
The after included a run over to pick up my car from the dealer. It had 12 miles more on it than when I brought it in - looks like someone went out for a joyride. The O-map that was on the passenger seat was tucked into the door, so they obviously went with a passenger.
The after included a run over to pick up my car from the dealer. It had 12 miles more on it than when I brought it in - looks like someone went out for a joyride. The O-map that was on the passenger seat was tucked into the door, so they obviously went with a passenger.
Tuesday Nov 2, 2010 #
4 PM
Running 30:00 [2] 3.64 mi (8:15 / mi)
Some easy running from Schroeder during practice.
Monday Nov 1, 2010 #
8 PM
Running tempo 35:51 5.0 mi (7:10 / mi)
Couldn't run during practice. Had the sectional kids do a workout at Schroeder: 2x400T, 400I, 400R, 400I, 2x200R, with AJ tossing in an extra 400I each time. This should provide a good balance between a nice effort to stay sharp, without leaving any ill effects later in the week.
So, in the evening I hit the treadmill at the Y.
1 mi w/up 7.0 to 7.5 on the first lap, then 7.6 to 7.9 in the second half
3 mi tempo-ish effort - started going up 0.1 mph each 0.1 mile to 9.4mph at 1.4 to 1.6, back down to 9.0 from 2.0 to 2.5 and kicked it in, going up 0.1 every 0.05
1 mi w/dn, including 5 strides.
The middle 3 miles were 19:58, so perhaps I am not as out-of-shape as my recent reduction in volume would have indicated.
So, in the evening I hit the treadmill at the Y.
1 mi w/up 7.0 to 7.5 on the first lap, then 7.6 to 7.9 in the second half
3 mi tempo-ish effort - started going up 0.1 mph each 0.1 mile to 9.4mph at 1.4 to 1.6, back down to 9.0 from 2.0 to 2.5 and kicked it in, going up 0.1 every 0.05
1 mi w/dn, including 5 strides.
The middle 3 miles were 19:58, so perhaps I am not as out-of-shape as my recent reduction in volume would have indicated.