Training Log Archive: bishop22In the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
5 PM
Running 30:35 [3] 3.0 mi (10:12 / mi)
weight:179lbs
On the treadmill at work. Was going to do some 400s at 7.5mph, but my 0.5 mi w/up revealed some issues with running hard, so I backed off a bit, then went from 6.0 to 7.5 over 1/2 mile and held it for 200m, then moved back to 5.0 and ramped up to 7.5 again (0.1 mph every 0.02 mi) and held it for 200.
Was moving more fluidly at the end.
Was moving more fluidly at the end.
Strength 5:00 [1]
Stayed and did 3x12 med ball squeezes, 25/side fire hydrants and 25/side clams.
Sunday Nov 29, 2015 #
11 AM
Swimming 40:00 [3] 0.97 mi (41:14 / mi)
weight:179lbs
8:40
1:36,38,38,37,37
~3:40/~3:40 - had to circle with slow people on the second one, so it was harder effort.
1:36,38,38,37,37
~3:40/~3:40 - had to circle with slow people on the second one, so it was harder effort.
Saturday Nov 28, 2015 #
Note
(rest day)
Had to drive to EA and back for Phil's 50th, so did not make time for a workout.
Friday Nov 27, 2015 #
Note
(rest day)
Planned recovery day.
Thursday Nov 26, 2015 #
Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
9 AM
Running race 42:32 [4] 8.0 km (5:19 / km)
120th Annual Buffalo Turkey Trot, and my 25th consecutive.
Started back a little bit, so it took 1:37 to reach the starting line and the first half mile was slower than I would have liked and took more energy, but it was not too bad after that. Thought about taking some walking breaks but never seemed to be the right time. Fitness was not a problem at all - I was never out of breath, but I was limited by lack of strength to keep up a high turnover and lack of range of motion for a longer stride.
Splits were:
8:32, 8:46, 8:43, 8:22, 8:07
Nate and Luke started way too far back and didn't get going at 7:00 pace, so were back. Zach had the mandatory 2 weeks off, so he only ran 31, but Cynthia was 2nd in her age group, running 36:11 and Patty won her age group again in 38+.
Started back a little bit, so it took 1:37 to reach the starting line and the first half mile was slower than I would have liked and took more energy, but it was not too bad after that. Thought about taking some walking breaks but never seemed to be the right time. Fitness was not a problem at all - I was never out of breath, but I was limited by lack of strength to keep up a high turnover and lack of range of motion for a longer stride.
Splits were:
8:32, 8:46, 8:43, 8:22, 8:07
Nate and Luke started way too far back and didn't get going at 7:00 pace, so were back. Zach had the mandatory 2 weeks off, so he only ran 31, but Cynthia was 2nd in her age group, running 36:11 and Patty won her age group again in 38+.
Wednesday Nov 25, 2015 #
Note
(rest day)
Went to the Sabres game with Tim after work, so another day off was required.
Tuesday Nov 24, 2015 #
Note
(rest day)
Long day after a late night.
Monday Nov 23, 2015 #
2 PM
Running 37:39 3.6 mi (10:27 / mi) +63m 9:55 / mi
Short jog around Providence, starting off up the hill to Brown before heading to the MNF game in Foxboro.
Sunday Nov 22, 2015 #
6 PM
Running 29:48 3.0 mi (9:56 / mi)
max:154 weight:178lbs
Ran on a treadmill at the Omni Hotel in Providence. Ate way too much on the plane trip over, so couldn't run quite as hard as planned, but I did manage 4 x 1/2 mile at 6.7mph, which is the pace needed to break 45 on Thursday. 0.1 mile recovery after each (1/2 walk, 1/2 jog).
Saturday Nov 21, 2015 #
Note
(rest day)
Quads and groin pretty beat up from yesterday's biking effort, so couldn't get myself out the door.
Friday Nov 20, 2015 #
6 PM
Biking 46:39 [3] 13.5 mi (3:27 / mi)
ahr:130 max:145 weight:177lbs
P=170, C=71
Decided to go with a single long route based on the max amount of time I wanted to spend. Started out chasing the 190 pacer and found myself slightly ahead of my ghost, so I battled to stay several seconds ahead. Got lead up to 20 seconds or so with a couple of miles to go, so was able to back off a bit as my legs were getting very heavy.
Decided to go with a single long route based on the max amount of time I wanted to spend. Started out chasing the 190 pacer and found myself slightly ahead of my ghost, so I battled to stay several seconds ahead. Got lead up to 20 seconds or so with a couple of miles to go, so was able to back off a bit as my legs were getting very heavy.
Thursday Nov 19, 2015 #
12 PM
Running 28:42 [3] 3.07 mi (9:21 / mi) +13m 9:14 / mi
weight:177lbs
Squeezed in a run at lunch time, since we have Luke's XC banquet followed by Mockingjay Part 2 tonight.
Going out was into the wind on Southwestern, so on the way back I may have set a wind-aided 1 mile PR on 20A/Abbott. Looks like it was 8:12 for that mile.
Going out was into the wind on Southwestern, so on the way back I may have set a wind-aided 1 mile PR on 20A/Abbott. Looks like it was 8:12 for that mile.
Wednesday Nov 18, 2015 #
9 PM
Swimming 40:00 [3] 0.97 mi (41:14 / mi)
8:37
1:37,40,39,38,38
3:40,32
1:37,40,39,38,38
3:40,32
Tuesday Nov 17, 2015 #
Note
weight:175lbs (rest day)
No time to exercise after work as I headed in to the Sabres game, which was a tough loss because yet another goal was waved off under the new coach's challenge for offsides, which appeared to have tied the game at 2. They put the missing time back on the game clock, but not on the penalty time, shortening the Sabres power play.
Monday Nov 16, 2015 #
Note
(rest day)
Given that I committed to taking the day off to watch, the MNF game should have been a little more interesting.
Next week!
Next week!
Sunday Nov 15, 2015 #
1 PM
Hashing 44:49 [2] 3.94 mi (11:22 / mi) +58m 10:52 / mi
RH3 from the Big Field - nice that it was local for the Sunday without the Bills. Some of this was hard running, given yesterday's effort.
Saturday Nov 14, 2015 #
9 AM
Running 23:15 [2] 0.89 mi (26:03 / mi) +4m 25:42 / mi
Jogging / walking around the State XC course during the Boys B race, mostly cheering on Mendon.
Running 23:20 [2] 1.24 mi (18:51 / mi) +15m 18:10 / mi
This was during the Boys C race, which East Aurora won with 36 points (89 was second), despite a sub-par performance by a few runners.
Running 49:43 [2] 1.67 mi (29:43 / mi) +19m 28:43 / mi
This was during the Boys D race, with Addison placing 6th. And also the Girls A race, cheering on the Thomas girls.
Running 29:03 [2] 1.13 mi (25:39 / mi) +16m 24:34 / mi
I rested during the Girls B race, so this is the Girls C race, which EA won by about 40, despite a meltdown by their 3rd girl who went out way too quickly. Their 5th girl ran quite well, so they were 1-2-5-8 in the team scoring (and 1-2-6 overall).
They won Boys & Girls, Team AND Individual titles for the second year in a row. Only two other teams have swept the 4 titles in one year since 1975 when the girls championship started: Onondaga in 1982 and F-M in 2011.
They won Boys & Girls, Team AND Individual titles for the second year in a row. Only two other teams have swept the 4 titles in one year since 1975 when the girls championship started: Onondaga in 1982 and F-M in 2011.
Running 36:51 [2] 1.34 mi (27:30 / mi) +34m 25:29 / mi
During the Girls D race and the Addison girls ran great (except for their top girl who went out in the lead early and paid the price late, finishing 2nd and back a bit), and managed a 4th place finish - the second best Section V performance of the day, after Mendon's win.
Also the walk back up to the car.
Also the walk back up to the car.
Walking 20:00 [2] 1.75 mi (11:26 / mi)
Did not have the Garmin for the Boys A race and this includes that plus the trip from the car and another round trip to pick up the Garmin. Nice to see Donny Glavin run so well today for a 3rd place finish.
Friday Nov 13, 2015 #
2 PM
Walking 30:00 [1] 3.5 mi (8:34 / mi)
Wasn't up for another run today, but I walked up to 35th St or so and found a spot for lunch, then walked up around Time Square and back down 9th Ave.
Thursday Nov 12, 2015 #
4 PM
Running 39:30 4.03 mi (9:48 / mi) +6m 9:45 / mi
Got in a nice run along the path near the Hudson, from Nate's apartment in NYC, before heading to the Bills game at the Meadowlands. I walked for 30s each 5 minutes (except after the first 5 because I had to wait for the light at 10th Ave.
Tried to run harder on a couple of segments on the way back, but the wind was against me so the times weren't all that different.
Tried to run harder on a couple of segments on the way back, but the wind was against me so the times weren't all that different.
Wednesday Nov 11, 2015 #
Note
(rest day)
Went out to dinner with Chris & Luke after work and no exercise was the result.
Tuesday Nov 10, 2015 #
6 PM
Running 39:56 4.25 mi (9:24 / mi)
weight:176lbs
Warmed up with 4 laps in the field house and 1/4 mile on the treadmill
Did 4 x 880 at 7.5mph (3:59) with about 2 minutes recovery after each (110 walk at 3mph, 110 slow jog at 5mph). I did kick it in the last 220, going up 0.1mph each 0.02 miles to 8mph.
Then 0.6 mi w/dn at 6 mph.
It was very easy from a cardio perspective, but it was tough from a groin area effort perspective (forced me to limp afterwards), or I could have gone faster for sure.
Did 4 x 880 at 7.5mph (3:59) with about 2 minutes recovery after each (110 walk at 3mph, 110 slow jog at 5mph). I did kick it in the last 220, going up 0.1mph each 0.02 miles to 8mph.
Then 0.6 mi w/dn at 6 mph.
It was very easy from a cardio perspective, but it was tough from a groin area effort perspective (forced me to limp afterwards), or I could have gone faster for sure.
Monday Nov 9, 2015 #
Note
weight:177lbs (rest day)
Long-ish day and then I was beat, so couldn't last until the 9pm swim option, so I just ate.
Sunday Nov 8, 2015 #
Running 55:00 [3] 3.0 mi (18:20 / mi)
Need to download tracks from Chestnut Ridge prior to the Bills game.
Saturday Nov 7, 2015 #
Running 1:00:00 [1] 4.0 mi (15:00 / mi)
Mostly walking around during the Sectional races at Victor HS. Only really watched the Addison and Schroeder races.
Friday Nov 6, 2015 #
Note
(rest day)
Drove Johnny to our house, so we had to go out to eat when I got home.
Thursday Nov 5, 2015 #
6 PM
Biking warm up/down 3:32 [2] 1.02 mi (3:28 / mi)
ahr:105 max:114 weight:175lbs
P=158, C=74
On the Expresso bike for the second time in ages.
On the Expresso bike for the second time in ages.
Biking 26:39 [3] 7.22 mi (3:41 / mi)
ahr:124 max:136
P=166, C=71
Biking 6:34 [3] 2.03 mi (3:14 / mi)
ahr:108 max:138
P=181, C=74
Biking warm up/down 5:00 [2] 1.25 mi (4:00 / mi)
ahr:104 max:112
P=106, C=63
Coin game #1 as I still need a bunch of points to move on.
Coin game #1 as I still need a bunch of points to move on.
Biking warm up/down 2:30 [2] 0.6 mi (4:10 / mi)
Between courses.
Wednesday Nov 4, 2015 #
5 PM
Running 52:13 5.43 mi (9:37 / mi) +42m 9:23 / mi
weight:176lbs
After a meeting with IBM all day, I stopped for a run in Delaware Park before running home, as it was such a fantastic day.
Alternated running 7 min and walking 30 sec. On a late running section, I tried to run 8 min pace for 1/2 mile, then, after slowing briefly, decided to keep it up for another 1/4 mile. Was 2:00, 2:01, 2:02 for those quarters.
Had also tossed in a 2:02 1/4 earlier.
Went thru 8K in 47:24, despite 2 minutes of walking, so I should be able to go well under that at the Turkey Trot. Probably can't match my 43:55 from 2012
Alternated running 7 min and walking 30 sec. On a late running section, I tried to run 8 min pace for 1/2 mile, then, after slowing briefly, decided to keep it up for another 1/4 mile. Was 2:00, 2:01, 2:02 for those quarters.
Had also tossed in a 2:02 1/4 earlier.
Went thru 8K in 47:24, despite 2 minutes of walking, so I should be able to go well under that at the Turkey Trot. Probably can't match my 43:55 from 2012
Tuesday Nov 3, 2015 #
Swimming 44:00 [3] 1.14 mi (38:35 / mi)
8:38
1:33,38,37,37,38
3:35,37
52,56,51,55
1:33,38,37,37,38
3:35,37
52,56,51,55
Monday Nov 2, 2015 #
6 PM
Running 29:58 3.17 mi (9:27 / mi) +31m 9:10 / mi
weight:178lbs
A short run around the village after work. Goal was to keep it under 10 min pace even with a 30 sec walk after each 10 min.
Sunday Nov 1, 2015 #
Note
weight:173lbs (rest day)
Legs needed a day off after yesterday, so I sat on the couch and watched the NYC Marathon, several football games and the Sabres game.