Training Log Archive: bishop22

Easy run out to UR ped x-ing, picked it up a bit on the way back (still kind of easy).
Out - 21:06
Back - 18:27

Around Batavia before Zach's hockey game - they lost 1-0. Zach was moved to defense in the middle of the game, was stopped on a breakaway, then the curfew clock went off as he crossed the blue line on a final chance.

At Monroe County Championship meet. Ran hard during Nate's race - he ran quite well and finished 9th (of 219) in 12:42 (almost 2 miles), to help his team to a 2nd place finish.

Ran on an old Mendon Ponds Green map between Nate's race and the varsity races.
11:47
14:24
20:40
24:15
F/S - 25:12
1 - 32:52
2 - 39:18
3 - 44:00

w/up, w/dn, around during other races

Had to go home during lunch, so I couldn't fit in a run.

Nice trail from Tryon Park for the return of the Germans hash. It was almost dark by the time we started - had to turn the headlight on right away.

Easy E-C-P
7:05
14:08
22:33
30:30

Nate's XC meet was cancelled, but Walt had already left on his 1.5 hour drive, so I drove out to Mendon Ponds and ran a few controls from last April's meet - saw Walt just as I made a return pass by the beach lot.

Since Nate's meet was cancelled, and he had no practice, we went over to the Y for a quick workout on the treadmill. Did 4 x 1/4 mi at 10mph, with an easy 1/4 after each.

w/up, w/dn & recovery

1 circuit at Bayview

8:05
1:27,8,8,7,8,5,5 (on 1:50)
3:23,20,16

ROC Meet at Oatka Creek

Orange plus Yellow course at Oatka Creek. Finished 3rd. Was 7.5 min behind Sergey on Orange, closed the gap to 5 min at end. Lost all the time on 2 controls: ran past C7 to C9 - the 7 was right next to the circle for C9, and they were on the same line from C6: my fault, but course mapper deserves some "credit" for questionable location of number. Other control was in an overgrown field - I could not see the "shallow reentrant" that the control description mentioned, so I had to go back to a trail and pace my way in - control was well-hidden, higher in the field than it looked on the map. Yellow went quite smoothly, except for having to deal with a new punch card that I had carried in my pocket for the Orange course - wasted about a minute dealing with it on the first 2 controls (should have pinned it on before the start).

Beacon Hill loop, easy

GTA - hung with the other 7 for the first 3 miles (7:17/mi), then backed off after a hard stretch to Mt Hope, for 6 min (7:58/mi), picked it up for 10 min (7:01/mi) on Highland/Clinton, then easy in (8:18/mi).

Shoulder still a bit sore, picked it up on the 100s after the fast guy showed up.
4:01/7:58
1:28,30,2,29,9,7,5 (on 1:45)
3:19,17

Nice trail, but again no beer at end (but at least there were 2 beer stops). Mostly after dark - ran hard in terrain stretches with the headlamp.

Easy run while reading the Boulder Dash Day 1 Green map. Started looking at a new leg every 4 minutes. Ran Hudson -
Norton 17:09 (8:21/mi)-
St. Paul 26:52 (8:21/mi)-
Inner Loop 44:27 (8:43/mi) and in via Bittner / Andrews (8:24/mi)

Before Nate's race

During Nate's race at Black Creek. He ran well, finishing 3rd, much closer to the Brighton kid who was 4th last Saturday - 15:23 for 2+ miles.

Around the Black Creek map after Nate's race. Spiked the control that I blew so badly in the score-o in the summer. Leaving that control I noticed there is a huge area mapped as swamp/marsh that is quite firm (grassy, even) in the fall, and includes a pine forest.

Shoulder still a little sore, especially early.
3:59/8:02
1:30,3,4,1,0,29,30 (on 1:45)
3:24,4

Ridgewalk 14-mile Trail Run

Ran the Ridgewalk 14+ mile trail run. Finished 11th overall, 5th in 40-49. Went out easy (27th place, 10 minutes in), and was able to jog almost all of the uphills, after the first one in the woods.
Splits:
28:12, 50:24, 1:11:06, 1:41:14 at first 4 aid stations.
1:50:34 with 4 to go
2:00:33 - 3 to go
2:10:58 - 2 to go
2:20:07 - "1" to go, and it was downhill, and I pushed it a bit, but it took 11:25...

Ran around Seneca Park before, during and after Nate's invitational race - he ran well, and finished 9th, outkicked by a couple of kids in the stretch. I probably watched too much of the later races, given that I'll be running for over 2.5 hours in tomorrow's race.

Shoulder still sore from last weekend's fall, but not as limiting to range of motion today.
3:57/7:48
1:27,30,29,8,7,8,6 (on 1:45)
3:21,1

GTA - couldn't hang as the crowd (9 others) accelerated up Park Ave. Did 100-step pickups back on Monroe to stay somewhat close. Erik's 40th today, so Sue had some banana bread ready.

Shoulder sore from Saturday's fall - limited range of motion and strength of pulls.
4:01/8:12
1:31,1,2,1,0 (on 1:45)
3:23,20

Before, during and after Nate's race at Mendon Ponds (East). Nate was 3rd in 11:20 (not sure of the distance) behind Eric and just failed to catch a Brockport kid. Ran with the Mendon O map, to find the shortcuts.

Thanksgiving O-Cross at Palgrave Conservation Area, last day of the Ontario Champs. Since we were only registered for Monday, the race crew was confused and didn't have maps prepared for us. Since this was a Farsta, that could have been a problem. But, luckily, Hammer was a no-show, so they gave me his maps. Big shoes to fill, and it didn't take long to choke.

Not having run a Farsta before, I wasn't sure how this was going to work, but I was able to take off in the middle of the pack towards the first (forked) control. My location was easy - just over the top of a hill - so I was in decent position for the run into C2 (a common control). I had a good route ready to C3 and executed well to stay near the group. Then it was over. I tried to hit the mapped bridge in the swamp, but everyone else went right (N) of me, and I lost contact. Instead of trying to follow the noise and regain contact heading to a common control, I slowed down and tried to find an indistinct trail, gave up, crossed the swamp too far S, overcorrected to the N and lost over 10 minutes on the control, making me suddenly very lonely. A couple more mistakes turned the first loop into a 40:12 disaster. The 2nd loop was cleaner (no 10-minute mistake), and I got a surge of energy when Jon Torrance lapped me, wound up in 30:08. The long weekend caught up with me on the 3rd loop, so although I new what to expect, and kept it pretty clean, I was running out of gas an finished it in 28:54.

That was a fun format: I really liked the high-energy running generated by the mass start (and wish it could have lasted longer). I should be able to do much better in my next Farsta.

w/up - w/dn

BFLO Meet at Camp Schoellkopf

"Red" course at Camp Schoellkopf. It wasn't long enough to be called Red, and I ended up running it more like Orange (lots of trail running), with 6 doglegs.

Legs a little heavy after yesterday, so I wasn't particularly fast, but this is probably the cleanest course I've ever run. Even though the course was quite easy, this is still a huge boost for my confidence. I went the wrong way leaving C9, which probably cost me 30s, but that's about it. We started early, and had to leave for the Bills game, so I didn't see anyone else's results, but I imagine it would be tough for the locals to beat me. The time per K is slow, but I estimated the climb to be 5%, and I had to do a lot more running around on trails than usual.

Splits:
1 - 1:37
2 - 5:30
3 - 4:22
4 - 5:53
5 - 4:14
6 - 2:22
7 - 5:15
8 - 3:32
9 - 6:16
10 - 5:46
11 - 2:16
12 - 4:26
13 - 2:53
F - 1:28

w/up

Event: Ontario Championships
 

ROC Meet at Powder Mills Park

"Orange Plus" course at Powder Mills Park. Nate started 2 minutes ahead of me and had the same first 2 controls. C1 was a trail run, and I cut thru the woods leaving it, and intercepted Nate in the clearing. He led me up the trail but went right and the control was left, so I got there first. I left, allowing a spur to push me to far east to the swamp, so Nate (with a different C3) beat me to the trail down below. Trying to keep up with him, as he effortlessly cleared a log, I caught my trailing big toe and went down hard, knocking the wind out of myself (and later noticed my elbow was swollen almost to the size of a golf ball). C3 thru C8 went very smoothly. Although the map was revised in Sept 2005, the trails leading in the direction of C9 seemed off, and I was only saved by the control being in a distinct clump of pines, but only after running well past the control. C10 was a major blunder that cost me the race, and then some (I lost by 2 minutes, but lost 10 minutes on this control). I came down the hill to the swamp, and should have been just SE of the mapped trail (which not mapped indistinct in last month's revision) thru the swamp. Didn't find it to my right (even though I went a more-than-sufficient 100m), so I came back and checked left - nope. Not wanting to waste more time, I tried to just head W thru the swamp. As I picked my way thru, I ended up heading S, and even a little E, almost exiting the park. Had to run around the swamp, then climbed above the green too far and missed C10 high, had to relocate 200m north, then come back. C11 was a pit that was just before the reentrant, not in it, as it looked on the map, so I lost most of a miniute there, before heading in after 1 last climb.

Splits:
1 - 2:50
2 - < 4:00
3 - > 5:40
4 - 5:55
5 - 1:50
6 - 3:14
7 - 6:16
8 - 2:16
9 - 7:12
10 - 14:14
11 - < 3:00
12 - > 1:37
13 - > 2:46
F - < 0:30

Up the river to the stone wall (24:45) and back (23:45). Only some residual soreness from last weekend. Hopefully, I can handle 3 races in 3 cities this weekend.

Not sure it counts as a hash - there was almost no beer at the finish. Trail was decent, though - first half was mostly thru terrain at Greece Canal Park, second half was mostly on trails (with headlamp).

84 - should have been better: started double-double, and put up a triple on 17.

Took it somewhat easy. Legs still a little sore from the Highlander - luckily I don't really use my legs to swim.
4:08/8:05
1:29,33,32,29,9 (on 1:50)
3:23,23

Event: Hudson Highlander X
 

Ran the Hudson Highlander. It was warm, I spent about 7 hours on my feet at the McQuaid Invitational yesterday, and I am not in marathon shape, so I guess the result could have been expected. I had expected to finish somewhere between 5 and 7 hours, but it was not to be (7:22).

Started off with an easy trail run (although I would have walked the hills if it wasn't so crowded), and things looked good early. Had sharp stuff in my shoe leaving C3, so I emptied it, put it back on, and took off after the line of people that passed me, WITHOUT my compass. Went 20-30 steps and turned back, but could not find the place I had stopped. After about 2.5 minutes of looking, and concerned passersby inquiring about my problem, the very kind Sam Levitin offered his spare compass to me (thank you, Sam!). After a quick last look, I was back on my way. Was slow but steady on the King of the Hill leg, and things were looking great again. Not for long! Didn't stay with the pack going to C7 and I misread which swamp was which coming off the bare rock down to the control. OK, let's make up for it - famous last words: missed C8 to the left (stupid!) and ran off the map - making it tough to relocate. Eventually found the stream and trail that led me back onto the map near C9, for a nice 13-contour climb back to C8. Was informed at C9 that there were now only 6 people behind me.

Trail run went fine - caught a few people on the trail and at the aid station, depsite being quite slow on the climbs.

Started the Surebridge map with Eric and Paul, and we wound up with Sandy and someone else. It was nice having the company. I started cramping on the way to C16, and had to stop for a couple of minutes, which was too bad, since C17 was a long trail run, and I could have put some time in the bank, if I didn't think I should walk. Still, finished the 3rd leg with about 2:14 left to the cutoff.

After the aid station, I was able to mostly jog the 1250m back to the Sebago map. I would have kept jogging the trail/road route to C20, but everyone else was going straight. Started cramping again, and had to take another break. Ironically, jogging was fine - it was the various excess leg movements to go over/under obstacles that brought on the cramps. Lost sight of most of the other stragglers by the time I got to C22. Did the rest with Sandy and the HVO guy.

- Splits

Got a lot (too much, with the Highlander tomorrow) of running in at the McQuaid Invitational. Actively watched a whole bunch of races, culminating with Nate's disappointing 58th place finish in 9:27 (jogged thru the mile in 6:22). The 3-day trip to DC for school definitely took its toll, not to mention the team starting their warm-up 2 hours before the race. Given those two factors, it was no surprise the entire team was flat (no one else in the top 100).