Training Log Archive: bishop22In the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
9 AM
Orienteering 1:48:58 [2] 5.7 mi (19:07 / mi) +322m 16:16 / mi
Picking up controls from yesterday's BFLO meet at Ellicotville, before the Bills game.
Lost almost 15 minutes when a control on my list was missing, and, even though I knew I had spiked it, I searched around to avoid someone having to come back.
Manually added 0.6 miles because I had the watch off while I picked up the ninth control.
Lost almost 15 minutes when a control on my list was missing, and, even though I knew I had spiked it, I searched around to avoid someone having to come back.
Manually added 0.6 miles because I had the watch off while I picked up the ninth control.
Saturday Sep 29, 2012 #
9 AM
Running 15:00 [2] 1.67 mi (8:59 / mi) +2m 8:57 / mi
First part of McQuaid Invitational
This was from the car over to the meet and watching Johnny run the Mod Boys (Race #3). He ran 10:25 for 50th, 13th among 7th graders.
This was from the car over to the meet and watching Johnny run the Mod Boys (Race #3). He ran 10:25 for 50th, 13th among 7th graders.
Running 27:00 [2] 2.99 mi (9:02 / mi) +3m 9:00 / mi
Second stretch at McQuaid.
This was during Races 5-7, which included Brenna's excellent 7th place finish in 19:19, then Addison's Boys winning their race, and some cheering for the Addison JV squad.
This was during Races 5-7, which included Brenna's excellent 7th place finish in 19:19, then Addison's Boys winning their race, and some cheering for the Addison JV squad.
1 PM
Running 21:00 [2] 2.25 mi (9:20 / mi) +9m 9:13 / mi
McQuaid Part III
Running 22:00 [2] 2.36 mi (9:19 / mi) +2m 9:18 / mi
McQuaid Part IV
Running 10:00 [2] 1.16 mi (8:37 / mi) +3m 8:33 / mi
McQuaid Part V
Running 14:00 [2] 1.61 mi (8:43 / mi) +3m 8:40 / mi
McQuaid Part VI
Running 10:00 [2] 1.15 mi (8:42 / mi) +1m 8:40 / mi
McQuaid Part 7
Friday Sep 28, 2012 #
4 PM
Running 27:06 [2] 3.03 mi (8:57 / mi) +33m 8:39 / mi
Easy run at Webster Park during practice.
Thursday Sep 27, 2012 #
Note
(rest day)
Ended up taking the day off. The buses for XC practice were canceled, so I had to pick Luke up at Spry, after stopping by Schroeder to make sure the practice got started in the right direction. With the strange schedule this week - league meet on Monday and McQuaid on Saturday, decided yesterday's workout should be supplemented with 6x200 today, with the kids choosing R pace or I pace, depending on how the legs were holding up after the recent races.
Wednesday Sep 26, 2012 #
3 PM
Running 13:51 [2] 1.35 mi (10:15 / mi) +25m 9:41 / mi
Set up the 800m loop near the campground, then drove back to the usual lot and ran back to the loop as the team did for their warm-up.
Running 16:00 [2] 1.89 mi (8:28 / mi)
Some moving around during the intervals, then picked up the cones and jogged back to the shelter with Coach Klehr.
Tuesday Sep 25, 2012 #
3 PM
Running 32:18 [2] 3.08 mi (10:30 / mi) +29m 10:12 / mi
Ran with Luke at practice. We were not going slower than 10 min pace on average, so distance should be longer.
Monday Sep 24, 2012 #
Running 32:00 4.5 mi (7:07 / mi)
Running around before and during our meet at Seneca Park. We managed to go 4-0 for the boys and 4-0 for the girls, with close wins against Sutherland in both races, and Arcadia was surprisingly close in the boys race.
It was tough for the kids to bounce back after fantastic races at East Aurora on Saturday, but enough of them ran well enough to get the wins.
A good number of teams took the meets off to some extent. Because of Jewish holidays, they rescheduled last Tuesday's meets for Wednesday and tomorrow's meets for today, so the kids had to race three times in five days. The upside is more flexibility in preparing for McQuaid on Saturday.
It was tough for the kids to bounce back after fantastic races at East Aurora on Saturday, but enough of them ran well enough to get the wins.
A good number of teams took the meets off to some extent. Because of Jewish holidays, they rescheduled last Tuesday's meets for Wednesday and tomorrow's meets for today, so the kids had to race three times in five days. The upside is more flexibility in preparing for McQuaid on Saturday.
Sunday Sep 23, 2012 #
12 PM
Running 29:40 3.38 mi (8:47 / mi) +68m 8:16 / mi
Short run from home before the Bills game. Over to Lincoln Park and back. First mile barely under 9, but last mile was 7:24. Also ran same time back up the hill at Lincoln that I ran down in.
Saturday Sep 22, 2012 #
10 AM
Running 11:00 [2] 1.31 mi (8:24 / mi) +3m 8:20 / mi
Running around during the Varsity Boys race at the EA Invitational. The guys ran great and managed third place. Gap was just 46 seconds for 1-5 and 49 seconds for 1-7.
Running 13:00 [2] 1.51 mi (8:35 / mi) +13m 8:22 / mi
Running around during the girls race. The girls thought they were running for third, behind EA and Canandaigua, but right before the start realized that Canandaigua wasn't running their top girls. We took advantage of that and managed to finish second, with a great second half of the race. Val was second and Amanda fifth, and Katie shaved off a bunch of points at the end.
Running 14:00 [2] 1.62 mi (8:38 / mi) +6m 8:32 / mi
Running around during the JV Boys race. This was incredible. EA went out hard and we were back a bit, but we gradually closed the gap and the last half mile was a great dual, with our squad pulling out a 28-32 victory. Our JV 1-5 gap was only 30 seconds and 1-7 was 39 seconds. Two things make that incredibly impressive: first, we were missing three runners that are in the 6th-16th positions, and the top JV runner was only one second behind our seventh varsity runner. Easily the deepest team we have had.
Running 13:00 [2] 1.51 mi (8:37 / mi) +12m 8:24 / mi
Finally, the girls JV race. Some excellent runs here got us within 8 points of a second place trophy, despite missing two girls.
Friday Sep 21, 2012 #
4 PM
Running 32:39 [2] 3.59 mi (9:06 / mi) +50m 8:43 / mi
So, last full day of summer, and we get thunderstorms moving in during practice. We had to curtail dynamic and hang our for a while, until the storm passed. Gave us enough time to run 40 minutes, which is probably about right ahead of tomorrow's race.
I hit the roads for the middle of this, to see how it would go. I am slow, and I am not sure if it is my hip/groin issues that are limiting me, or the irregular heartbeat that seems to be returning.
I hit the roads for the middle of this, to see how it would go. I am slow, and I am not sure if it is my hip/groin issues that are limiting me, or the irregular heartbeat that seems to be returning.
Thursday Sep 20, 2012 #
4 PM
Running 46:00 5.13 mi (8:58 / mi) +75m 8:35 / mi
Running around during XC practice at Seneca Park. We haven't raced there in a few years and we have a league meet there Monday, so it was a good time for a visit. The kids jogged the course, then went back to the mile mark and ran the last two miles again, going 200 hard / 200 easy. This was an attempt to balance coming off the race yesterday and not wanting two easy days before the race on Saturday. Probably a good selection.
Wednesday Sep 19, 2012 #
4 PM
Running 18:00 [2] 1.91 mi (9:25 / mi) +37m 8:53 / mi
Running around during the Boys race at Webster Park. Thomas had a surprisingly easy time defeating Fairport, who both beat us soundly, and we also came out on the short end against Victor, who got 1-2-3 against us. We did beat Spencerport, 15-50.
Zach did have a nice run, going 17:12, not too far from Nate's 17:01 as a senior.
Zach did have a nice run, going 17:12, not too far from Nate's 17:01 as a senior.
Running 17:00 [2] 1.86 mi (9:10 / mi) +51m 8:26 / mi
Running around during the girls race. At the mile mark, we were losing to Thomas. Fairport and Victor; at the two mile mark, we were ahead of all three teams (plus Spencerport), and we held that lead into the final field when the fifth Thomas girl moved up to beat us 27-28. We did take care of the other teams to go 3-1 on the day. Val broke her school record with a time of 18:40.
Tuesday Sep 18, 2012 #
4 PM
Running 22:14 [2] 2.4 mi (9:15 / mi) +43m 8:46 / mi
Running around during XC practice. Mostly did most of the course backwards. The rain started falling heavily when I was near the shelter, so I succumbed to the temptation to stop early.
Monday Sep 17, 2012 #
4 PM
Running 25:30 [2] 3.0 mi (8:30 / mi)
Random running during practice, over half with Luke. With Thomas, et al on Wednesday this week, instead of the usual Tuesday meet, had to find a balance for today's workout. So, we went with 2 x 1200T, 4x600I. Seems to have went well.
Sunday Sep 16, 2012 #
10 AM
Orienteering 1:01:31 [2] 3.72 mi (16:32 / mi) +111m 15:08 / mi
Map Hike at Chestnut Ridge before the Bills game. Found 5 controls, then spent over 5 minutes verifying that 12 was not there, as my hour was winding down, so no chance to get the three in the north. I'll need a longer trip next time to make some significant progress.
Obviously, I missed the first control far enough right that the stream did not catch me. The fourth control I hit right on, but didn't see the marker, so I did some wandering along the top of the ravine to figure out that I was where I was supposed to be.
Obviously, I missed the first control far enough right that the stream did not catch me. The fourth control I hit right on, but didn't see the marker, so I did some wandering along the top of the ravine to figure out that I was where I was supposed to be.
Saturday Sep 15, 2012 #
9 AM
Running 25:00 [1] 2.38 mi (10:30 / mi) +92m 9:23 / mi
Walking the first two miles of the Bristol XC course before the invitational. Brutal course with 0.2 mile hill that is climbed at the mile mark and again just after the deuce. Apparently the Section V powers changed the originally submitted idea and made it worse in every way - the 1 mile loop for miles 2 and 3 meant that all kinds of kids were "lapped". And twice up that hill was definite overkill.
Running 13:00 [2] 1.37 mi (9:29 / mi) +19m 9:06 / mi
Running around during the first race (girls) at the Bristol Invitational. Val got the win and Amanda had an excellent race to place third - she's gradually making her way back.
Running 12:00 [2] 1.22 mi (9:48 / mi) +16m 9:25 / mi
Running (and walking) around during the Boys race. Zach ran well until he hit the hill for the second time.
Some of the Garmin track includes me starting the drive home.
Some of the Garmin track includes me starting the drive home.
1 PM
Orienteering race 24:31 [4] 2.4 km (10:13 / km)
ROC NOD Meet at Highland Park - Sprint Course.
Blew this right from the start. The legs were heavy from this morning and that seemed to affect my brain, because going to C1, I saw I had to cross a trail, but when I got to the paved path, I realized we were talking ISSOM and the paved trail was different. Then I saw that C2 was right next to a thicket by the trail, so I just ran. Without my glasses (which I brought this time, but left them in the car), I couldn't tell that the control was not on the trail side of the thicket. Also, the map was 1:4000 (which I didn't know until after the event) and just running meant that I had no concept of distance in reality vs distance on the map.
After that I was clean-ish, but slow.
Blew this right from the start. The legs were heavy from this morning and that seemed to affect my brain, because going to C1, I saw I had to cross a trail, but when I got to the paved path, I realized we were talking ISSOM and the paved trail was different. Then I saw that C2 was right next to a thicket by the trail, so I just ran. Without my glasses (which I brought this time, but left them in the car), I couldn't tell that the control was not on the trail side of the thicket. Also, the map was 1:4000 (which I didn't know until after the event) and just running meant that I had no concept of distance in reality vs distance on the map.
After that I was clean-ish, but slow.
2 PM
Orienteering 37:50 [3] 3.28 mi (11:32 / mi) +48m 11:02 / mi
Snuck out a bit after 2pm for the Random-O, whatever that is. Started the Garmin late, so I added the time and estimated the additional distance.
Accidentally skipped one control, then was forced to skip another as a wedding was just getting underway at the little stage sort of area where the control was located.
Accidentally skipped one control, then was forced to skip another as a wedding was just getting underway at the little stage sort of area where the control was located.
Friday Sep 14, 2012 #
3 PM
Running 40:01 [0] 4.02 mi (9:57 / mi) +59m 9:31 / mi
Running around Webster Park during practice. Had to struggle to keep the Garmin reported average under 10min/mile. Partly due to under-reporting little twists and turns, and partly because I'm starting to suck at running.
Thursday Sep 13, 2012 #
3 PM
Running 27:00 [2] 3.0 mi (9:00 / mi)
Some running during practice. Last 12-13 minutes with Luke.
Hard Core 10:00 [1]
50 clams, 40 lateral leg lifts, 40 fire hydrants, each side, plus 3 x 10 single leg squats on each leg.
Wednesday Sep 12, 2012 #
3 PM
Running 43:55 [2] 4.08 mi (10:45 / mi) +35m 10:29 / mi
Running around during practice at Webster Park. Includes some terrain running.
Hard Core 5:00 [1]
50 clams and 40 fire hydrants, each side
6 PM
Running 30:00 [2] 2.97 mi (10:06 / mi) +109m 9:04 / mi
Running around during the Dirt Cheap Trail race - season finale at Ellison Wetlands. I had to drop Z at home, so I parked remotely at the same time the men started. Tried to travel around effectively to see Walt and Patty, et al, at a few different spots.
Had some quick sections and some very slow sections.
Had some quick sections and some very slow sections.
Tuesday Sep 11, 2012 #
3 PM
Running 14:01 [2] 1.33 mi (10:33 / mi) +45m 9:33 / mi
Jogging around the first part of the course before the meet at Mendon East.
Running 20:00 [2] 2.13 mi (9:23 / mi) +37m 8:55 / mi
Running around the course during the boys race.
No problem with wins over Churchville, ER and Eastridge. And not a bad performance against Mendon, co-favorites to win states (Class B), losing only 26-33. Their top kids let Will go early, then Justin was able to run away from them late. John broke up their pack, and Zach and Peter kept it close.
No problem with wins over Churchville, ER and Eastridge. And not a bad performance against Mendon, co-favorites to win states (Class B), losing only 26-33. Their top kids let Will go early, then Justin was able to run away from them late. John broke up their pack, and Zach and Peter kept it close.
Running 18:00 [2] 1.81 mi (9:56 / mi) +14m 9:42 / mi
Running around the course during the girls race. Somewhat a rerun of the boys race as Val and Amanda went 1-2 against Mendon (after Val let the Churchville girl go early, to run with Amanda), then our next three stayed close to Mendon's 2-5 (Katie even passed the 5th girl near the end), to make it just a 26-30 loss. And easy wins against the other schools.
Monday Sep 10, 2012 #
1 PM
Golfing 18:00 [1]
(rest day)
First, and probably only, golf outing for 2012. Scramble tourney at Irondequoit CC - fundraiser for VOA. I've lost some distance (a full club on irons and up to 50 yards off the tee) due to the hip issues, but I held up for the whole round.
Managed to win two raffle items - including one that allows Luke to be a bat boy at a Red Wings game next season.
Managed to win two raffle items - including one that allows Luke to be a bat boy at a Red Wings game next season.
Sunday Sep 9, 2012 #
10 AM
Running 44:41 [2] 3.9 mi (11:27 / mi) +56m 10:57 / mi
Some jogging around Webster Park during the Trail Challlenge. The two hours of sleep last night and the inability to pre-register caused me to skip the race. So, I partially followed Luke for some of it, then tried to find Zach, but I looked at the end of the 12K course, not the 8K.
Saturday Sep 8, 2012 #
9 AM
Running 3:00 [2] 0.35 mi (8:35 / mi) +1m 8:30 / mi
Watching Addison, featuring Brenna's second place finish, at the Byron-Bergen invitational. With Walt and Tim.
Running 9:00 [2] 1.07 mi (8:25 / mi) +1m 8:23 / mi
This was the B-B girls race spectating. and jogging back to the car.
Running 40:00 [2] 4.43 mi (9:02 / mi) +5m 9:00 / mi
Jogging around during the Parma Invitational "Boys" race - everything got combined for fear of the weather. Not an easy course for a coach to catch many spots, as it is very long in the N-S direction.
After the race, I ran pretty much the whole course. Nice course for running. It's even flatter than the old course and mixes between some twists and turns and some long, straight sections.
After the race, I ran pretty much the whole course. Nice course for running. It's even flatter than the old course and mixes between some twists and turns and some long, straight sections.
Friday Sep 7, 2012 #
6 PM
Running 28:00 [2] 2.83 mi (9:54 / mi) +1m 9:53 / mi
Running around during the first race (Girls Gold) at the Dash in the Dark meet at Oakfield-Alabama HS. Very fun meet with a 3 x 2 mile relay format, with the 2 miles being 2 x 1 mile loop. Top 3 teams in the Blue races under the lights (unless you are Avon), the other teams in the Gold races.
The kids exceeded expectations and the Boys went 1-2 (and 5) in the Blue race, showing how close our 6-15 runners are.
Zach seems well on his way to a solid comeback from his broken leg, placing third on the team, only a few seconds back from second.
Luke ran around with me for most of the evening, so he covered quite a few miles.
The kids exceeded expectations and the Boys went 1-2 (and 5) in the Blue race, showing how close our 6-15 runners are.
Zach seems well on his way to a solid comeback from his broken leg, placing third on the team, only a few seconds back from second.
Luke ran around with me for most of the evening, so he covered quite a few miles.
Running 22:00 [2] 2.22 mi (9:56 / mi) +1m 9:55 / mi
Moving around during the second race.
Running 25:00 [2] 2.5 mi (10:00 / mi) +2m 9:59 / mi
Watching the Girls Blue race - Val finished 2nd on the first leg, Katie held on to 3rd, only getting passed by EA, then the fast Starpoint girl caught Amanda to knock us off the podium.
Running 21:00 [2] 2.17 mi (9:40 / mi) +3m 9:38 / mi
The final race, Boys Blue. Not as much time to run around, since they were so much faster and closer together than the other races.
Thursday Sep 6, 2012 #
3 PM
Running 10:00 [2] 1.04 mi (9:38 / mi) +21m 9:03 / mi
Running during the w/up part of practice. Actually, much of practice was a w/up because we did the pre-race routine, followed by 2, 3, or 4 miles.
Running 21:00 [2] 2.33 mi (9:01 / mi) +20m 8:47 / mi
Some more jogging while the troops were out and about.
6 PM
Hashing 1:11:21 [2] 5.13 mi (13:55 / mi) +308m 11:44 / mi
RH3 from Maplewood Park (subtracted the mileage and time of the post-run and drive home).
Epic! 0.3 miles in was a pause at the edge of the Middle Falls! 1.7 miles in was a swim across the mighty Genesee - I did not get pushed as far downstream as most - also swam back out to make sure the non-swimmers floating on a log made it ok. 2.45 miles was a stop by a very deep cave / drainage. I did not join the crew that explored it, opting for refreshment instead.
It was set by Amber and CC on their last hash before heading to Colorado. Amber is one of the very few hashers that has made it to orienteering events.
Epic! 0.3 miles in was a pause at the edge of the Middle Falls! 1.7 miles in was a swim across the mighty Genesee - I did not get pushed as far downstream as most - also swam back out to make sure the non-swimmers floating on a log made it ok. 2.45 miles was a stop by a very deep cave / drainage. I did not join the crew that explored it, opting for refreshment instead.
It was set by Amber and CC on their last hash before heading to Colorado. Amber is one of the very few hashers that has made it to orienteering events.
C • Wow! 2
Wednesday Sep 5, 2012 #
3 PM
Running 4:50 [2] 0.48 mi (9:59 / mi) +17m 9:00 / mi
Jogging around during w/up
Running 30:00 [2] 3.66 mi (8:12 / mi) +47m 7:53 / mi
Running around during practice, plus added the off-the-clock stuff.
The kids did T on the first mile then 4x400 (3 for group 2; 2 for group 3), then T on the third mile. 10 min w/up + 15, 10-12, 6 min w/dn.
The kids did T on the first mile then 4x400 (3 for group 2; 2 for group 3), then T on the third mile. 10 min w/up + 15, 10-12, 6 min w/dn.
Tuesday Sep 4, 2012 #
6 PM
Running 36:14 [2] 3.44 mi (10:32 / mi) +52m 10:04 / mi
A short run during practice at Webster Park, as the rain fell and ended. The kids also ran shorter today, after race Friday, long Saturday and tough workout yesterday.
Again, I was slow, but not 10:32 slow.
Again, I was slow, but not 10:32 slow.
Monday Sep 3, 2012 #
9 AM
Running 19:00 [2] 2.02 mi (9:26 / mi) +32m 8:59 / mi
Easy run over to the Whiting Rd Yellow trail for today's workout.
Running 12:00 [5] 1.95 mi (6:09 / mi) +1m 6:09 / mi
While the team did 6 x Yellow trail (first at T, then I), I knocked out some 200s and 100s - 14 and 4, respectively. Ran them pretty hard, with generally increasing intensity.
I think the fastest kids were around 3:10, then faster, with Z in the mid-upper 3:20s (3:18 on the last). The second group of girls were just over 4, until Katie went 3:45 on the last.
I think the fastest kids were around 3:10, then faster, with Z in the mid-upper 3:20s (3:18 on the last). The second group of girls were just over 4, until Katie went 3:45 on the last.
Running 19:26 [2] 1.9 mi (10:15 / mi) +11m 10:04 / mi
Back from Whiting. There is no way I averaged over 10 min/mile, so the Garmin is certainly missing some twists and turns or something.
Sunday Sep 2, 2012 #
4 PM
Hiking 30:00 [1] 2.0 mi (15:00 / mi)
Went for a hike with Z at Taughannock Falls, after getting a tour of Cornell for Z and Ben, from JMatt. We were thinking about doing the whole loop, but Z had summer homework to get back to, and my left big toe was kind of sore.
Just when we left the far side, we heard a loud crash and went back to the observation point - apparently some of the falls wall had tumbled down - there were people under the falls, but no one seemed to get hit.
Just when we left the far side, we heard a loud crash and went back to the observation point - apparently some of the falls wall had tumbled down - there were people under the falls, but no one seemed to get hit.
Saturday Sep 1, 2012 #
9 AM
Running 34:00 [2] 4.0 mi (8:30 / mi)
Some running around during the kids' run from Webster Park to North Ponds, via the trail network. It appears to be almost exactly 10 miles to go Blue-Orange-Red-White-Big Woods-Big Field (cournter-clockwise)-parking lot-Vosburg-Hojack to end (at Lake Rd) and back to North Ponds. 9.1 miles if you don't do the out-and-back, 7.8 if you go clockwise in Big Field-Drumm-Hojack and 5.2 for the short route Whiting-Klem-Hojack.