Training Log Archive: bishop22In the 30 days ending Nov 30, 2012:
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Wednesday Nov 28, 2012 #
7 PM
Elliptical 20:45 [2] 3.5 mi (5:56 / mi)
Level 8, avg speed 69. HR was erratic, but seemed to average out to 131.
Erging 9:05 [3] 2.0 km (4:33 / km)
Easy erg and cut it short to 2K to protect hip/groin.
Biking 28:00 [2] 6.0 mi (4:40 / mi)
Didn't pay attention to the mileage. Random Hills-11 and could not spin at 90 - not because it was too hard (hr was usually under 100), but because I got sore trying to spin any quicker.
Elliptical was the least irritating of the exercises, but it is also the least fun.
Elliptical was the least irritating of the exercises, but it is also the least fun.
Monday Nov 26, 2012 #
Note
(rest day)
Went to see a PA (the doc wasn't available) about my hip and it took him about ten seconds to refer me to an orthopedic guy. He's guessing arthritis, but we need x-rays to find out. Doesn't sound good.
Saturday Nov 24, 2012 #
Running 34:00 [2] 4.0 mi (8:30 / mi)
Running around during the Nike Regionals at Bowdoin Park. Very exciting day, with Schroeder (errr, North Coast XC) teams entered in the girls and boys open races in the morning, then Val with the EA girls in the NY Championship race, followed by the EA boys.
Val's race went well overall - she started out back in the 20-25th place range as planned. She passed some people before the mile and by the time she was coming down the hill, she had worked her way up to 12th. She had lost a couple of places before I saw her again at about 2.5, and couldn't hold off a couple more girls in the final stretch, but managed to grab 19th place in a star-studded field. The two Section V girls that beat her, Siobhan and Kennedy, both qualified for Nationals. And the EA girls pulled off a big upset of Holy Names to finish 3rd and earn an at-large bid to Nationals.
The boys grabbed third in the open race, then found out that the top two teams get awards. The girls also ran well, and without their top two runners in the race, placed 7th of 21.
Val's race went well overall - she started out back in the 20-25th place range as planned. She passed some people before the mile and by the time she was coming down the hill, she had worked her way up to 12th. She had lost a couple of places before I saw her again at about 2.5, and couldn't hold off a couple more girls in the final stretch, but managed to grab 19th place in a star-studded field. The two Section V girls that beat her, Siobhan and Kennedy, both qualified for Nationals. And the EA girls pulled off a big upset of Holy Names to finish 3rd and earn an at-large bid to Nationals.
The boys grabbed third in the open race, then found out that the top two teams get awards. The girls also ran well, and without their top two runners in the race, placed 7th of 21.
Friday Nov 23, 2012 #
2 PM
Running 27:31 [2] 3.12 mi (8:48 / mi) +92m 8:04 / mi
Jogging the course at Bowdoin Park ahead of tomorrow's Nike Regional meet. Unlike last week, I was able to make it all the way around without walking, and basically kept up with the girls.
Thursday Nov 22, 2012 #
Running race 43:55 [2] 8.0 km (5:29 / km)
Buffalo Turkey Trot (22 in a row). Because of my hip issues, I decided to just run with Luke, but he had a lot of trouble keeping up, although I tried to only run slightly faster than his pace from last year, when he ran 43 minutes.
It looks like Patty was 11th in the age-graded results! She supposedly got beat in her age group, but the alleged winner only has a couple of results online and they involve 40 minute 5Ks, so it's highly unlikely she popped 36:20 for 8K - her gun and net times were identical to an M20-24 runnner - hmmm...
It looks like Patty was 11th in the age-graded results! She supposedly got beat in her age group, but the alleged winner only has a couple of results online and they involve 40 minute 5Ks, so it's highly unlikely she popped 36:20 for 8K - her gun and net times were identical to an M20-24 runnner - hmmm...
8 AM
Running warm up/down 13:30 [2] 1.5 mi (9:00 / mi)
Ran a bunch before the race, to try to loosen up.
Sunday Nov 18, 2012 #
Note
(rest day)
No point in running on the hip today. Strange fall Sunday with no Bills game. Instead got to go to Luke's hockey game, a 6-2 win over Souththowns after falling behind 2-1.
Saturday Nov 17, 2012 #
12 PM
Running 15:00 [2] 0.86 mi (17:33 / mi) +40m 15:19 / mi
Jogging / running / walking around the course during the Fed race at Bowdoin Park. Val got out very fast (perhaps just a bit too fast) and was 7th at the gate where it is narrow, right behind Katie and the other leaders. At the mile, she was just outside the top 15, but was in 15th coming down the hill. She passed one girl on the distant backstretch by the river to place 14th!
Running 10:00 [3] 0.85 mi (11:46 / mi)
Did more or less the same route during the boys race, watching EA compete.
Friday Nov 16, 2012 #
2 PM
Running 30:00 [2] 3.14 mi (9:33 / mi) +85m 8:49 / mi
Jogging most of the Fed course with Val and Coach Klehr, and Mick for the first mile. My hip was not doing well coming down the hill in the second mile, and before 2.5 I had to walk the downhill stretch. I took a shortcut across the field to the finish line, to mark off a spot for Val to do a couple of run-ins, and then she did a couple of strides off the line.
Thursday Nov 15, 2012 #
Note
(rest day)
No running today - partly because of the hip and partly because an oil change led to 4 new tires for the Fusion, killing most of my afternoon before leaving for the Bills game. The stadium was a lot colder than the temp should have meant, and we ended up standing for the entire game - did not sit once, even during commercials.
Wednesday Nov 14, 2012 #
Note
(rest day)
Hip still too uncomfortable to run, so I just timed today's workout - Val did 4x800, then 4x200, while the rest of the Nike crew added an extra 800 at the end.
Tuesday Nov 13, 2012 #
Running 27:00 [2] 3.0 mi (9:00 / mi)
Just did a short run while the kids were out for ~45 minutes.
Monday Nov 12, 2012 #
Note
No chance of running after the weekend's adventures - hip is too tired. The Nike crowd was able to return to Webster Park for one last workout, and did 5x1000 @ I on the usual loop. Val did 2x600R, 3/4 @ T on the second mile, 2x600R - she had Adam to chase on the 600s.
Sunday Nov 11, 2012 #
Event: 2012 Salomon Raid the Hammer
9 AM
Orienteering race 5:01:54 16.94 mi (17:49 / mi) +343m 16:46 / mi
ahr:133 max:186
Raid the Hammer with Walt and Patty. More later...
Saturday Nov 10, 2012 #
8 AM
Running 27:21 [2] 1.74 mi (15:43 / mi) +36m 14:46 / mi
Opening race at States - Girls Class B. EA had a great race, but couldn't knock off the private school that won the NYS "Public" school championship.
Running 20:00 [2] 2.18 mi (9:11 / mi) +41m 8:40 / mi
Class C girls, featuring Brenna's 43rd place finish!
Running 54:52 [2] 3.41 mi (16:05 / mi) +79m 15:01 / mi
Class A girls race - Val was 11th! Awesome run, exactly to her plan. Was around 30th at the top of the first hill, then started moving up. Moved from 19th to 12th going up the hill after the two mile mark.
Also includes Class B boys tracks, because I missed the gun. EA Boys were also the best public school in the race, but placed second.
Also includes Class B boys tracks, because I missed the gun. EA Boys were also the best public school in the race, but placed second.
Running 27:15 [2] 1.43 mi (19:04 / mi) +32m 17:49 / mi
Boys C race featuring Addison - expected to be 10th, but placed 6th!
Friday Nov 9, 2012 #
12 PM
Running 26:48 3.11 mi (8:37 / mi) +65m 8:05 / mi
ahr:154 max:178
Touring the State Meet course at Elma Meadows with Val, Katie, Kennedy, Eileen, Georgia and Coach Klehr.
Thursday Nov 8, 2012 #
Note
(rest day)
After a long day at X (and XC), I thought about going to the Y after Z got back from Math League, but decided to eat instead....
Wednesday Nov 7, 2012 #
Elliptical 45:00
About 45 minutes on various devices in the Thomas weight room while Zach did his cross-training. Some bike until I had to tun it over to Z, then the different elliptical machines, trying to find one that had HR working.
Included some intervals and random intervals.
Val did 4x800, 8x100. The Nike kids did 4x400, 1600T, 4x400.
Included some intervals and random intervals.
Val did 4x800, 8x100. The Nike kids did 4x400, 1600T, 4x400.
Tuesday Nov 6, 2012 #
Note
(rest day)
Just caught up on work stuff while the kids were running today.
Monday Nov 5, 2012 #
Note
(rest day)
Just timed stuff today. Val did 1000T, 800I, 600R, 400R, 2x200R. The Nike kids did 1000T, 4x800I.
Saturday Nov 3, 2012 #
10 AM
Running 11:50 1.54 mi (7:41 / mi) +2m 7:39 / mi
Class C Girls race featuring Brenna's fifth place finish, earning a trip to States.
Running 11:30 1.5 mi (7:40 / mi) +2m 7:38 / mi
Boys Class C race, with Addison getting the mild upset victory.
1 PM
Running 3:00 [2] 0.31 mi (9:35 / mi) +2m 9:24 / mi
Girls B race - HF-L won the "dual meet" over Mendon.
Running 13:10 1.84 mi (7:10 / mi) +3m 7:07 / mi
Girls A race. Val overcame the late-race problems of the last two years to comfortably finish sixth and qualify for states. Amanda had an excellent race and placed 8th - she'll probably wind up being the second fastest girl in the state to not make the State Meet, behind Karli O'Neill. Julia had an excellent race to finish third for us, but the next three averaged 27 TR points off their best, so we finished 5 points behind Thomas, 32 behind Irondequoit and 37 behind Hilton.
Running 3:00 [1] 0.23 mi (12:48 / mi) +1m 12:38 / mi
Boys B - Mendon with a strong run for the win.
Running 9:00 1.24 mi (7:16 / mi)
Boys A race - Will had a nice run to place 18th, and Justin, John and Ben all had decent races, but we didn't get help from our three potential fifth guys, and lost to Victor by 2 and Athena by 5.
Despite being 9th in our race, we were 10th in the merged results, as we edged Athena and beat Victor soundly. And at the other end of the spectrum, we beat them both in dual meet scoring, 26-29 over Athena and 28-29 over Victor.
Despite being 9th in our race, we were 10th in the merged results, as we edged Athena and beat Victor soundly. And at the other end of the spectrum, we beat them both in dual meet scoring, 26-29 over Athena and 28-29 over Victor.
6 PM
Orienteering 1:00:27 [2] *** 1.96 mi (30:50 / mi) +77m 27:28 / mi
spiked:4/6c
Flag pick-up with Patty after the night-o. We only had one headlamp, so that slowed things down.
Orienteering race 1:09:44 [4] 4.72 mi (14:47 / mi) +143m 13:30 / mi
ROC Night-O at Mendon Ponds
Everything was against me: long day at Sectionals, limited training lately and forgot my glasses, so I planned a conservative loop, skipping the six southern-most controls. But I did execute very well, losing very little time (other than not being able to run fast), and placed reasonably well.
Everything was against me: long day at Sectionals, limited training lately and forgot my glasses, so I planned a conservative loop, skipping the six southern-most controls. But I did execute very well, losing very little time (other than not being able to run fast), and placed reasonably well.
Friday Nov 2, 2012 #
Running 26:00 [2] 3.0 mi (8:40 / mi)
Easy running during final practice before Sectionals.