Training Archive: bishop22In the 31 days ending 2006-03-31:
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| W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||||||||||
Friday Mar 31 | ||
| Event: Flying Pig X (OCIN) | ||
| Orienteering race 44:40 [4] *** 4.43 km (10:05 / km) +180m 8:23 / km | |
| spiked:11/13c slept:6.75 | ||
| Red Short course at the Flying Pig. Didn't kill myself with 3 more races coming up, and it showed with a mediocre time. Made a couple of poor decisions, but most of the lost time came from not pushing it when I could have.
Not a good pre-start execution. Nate, Zach and I all forgot our numbers, we realized about halfway thru the 1500m walk to the start, so I ran back and got them. Since I was going to have to hustle back to the start before Zach's start time, I took off my windbreaker (with my compass in the pocket) when I got back to the car. I realized about halfway to the start that I had no compass, but it was too late to go back again. Nate volunteered to give me his compass, since he rarely uses it while running his yellow courses, so I accepted. Pat and Walt had very good races, and Zach was awesome in his second-ever solo course. I'll put much more effort, and focus, into the races tomorrow, and hopefully have better results. | ||
| Running warm up/down 24:00 [2] 2.77 mi (8:39 / mi) | |
| w/up before the race, including the extra back and forth, and 10 minutes after the race, to try to get some of the crud out of my legs for tomorrow. | ||
Red Middle Distance - Splits | ||
Red Middle Distance - Splits | ||
Thursday Mar 30 | ||
| Running 31:45 [2] 4.0 mi (7:56 / mi) | |
| rhr:42 slept:6.0 weight:168lbs | ||
| I am now adding +4 to the home scale to record weight.
Easy run along the river to south of Ford St (15:51) and back into a breeze (15:54). Beautiful day to get out, so I did, instead of staying in and swimming. | ||
Wednesday Mar 29 | ||
| Orienteering 26:30 [1] 1.4 km (18:56 / km) | |
| Mapped a course for Zach on the Ellison Park map again. Zach thinks (and I agree) that this map is pathetic, and needs a good update. I think it was originally just done quickly to make it usable for Canoe-Os. So, I told Zach which stuff was not on the map as he went along. He thinks (and I agree) that he is ready for the Pig. | ||
Tuesday Mar 28 | ||
| Swimming 37:03 [3] 1.02 mi (36:19 / mi) | |
| 3:55/7:52
1:26,9,9,8,8,6,4 (on 1:50) 3:20,17 | ||
| Note | |
| rhr:45 slept:6.75 weight:171lbs | ||
| Rude "aweightening" this lunchtime - weighed myself after swimming and was 171 at the Y - after being 166 at home this morning (164 on the scale + 2 lb scale error factor). Looks like the scale error factor must be more like 5-6 lbs.
That puts me at 1.267G; am I ready to run 1.267W this weekend, at least for the sprint? | ||
Monday Mar 27 | ||
| Running 15:02 [4] 2.25 mi (6:40 / mi) | |
| rhr:45 slept:8.5 weight:165lbs | ||
| Beautiful day for a final workout before the Pig. The sun was out making the temp in the upper 40s feel much warmer - had to lose the long sleeve shirt. This included 1 good lap around the Cobbs Hill Resovoir (0.67 mi.) in 4:15, and a tempo-ish effort back in from 490 to the Y (1.57 mi.) in 10:47 - was 8:53 for the "10 minute" stretch from 490 to Xerox Square. | ||
| Running 25:43 [2] 3.06 mi (8:23 / mi) | |
| Jogged out to Cobbs Hill and up the hill to the resovoir, then after the loop, jogged back down and along Monroe to I-490. | ||
Sunday Mar 26 | ||
| Orienteering 1:03:56 [2] *** 4 km (15:59 / km) | |
| spiked:22/25c slept:6.5 weight:165lbs | ||
| Ran with Nate on the two old Irondequoit Bay West Orange courses that I had, we did a combination of the two courses, since they followed a very similar loop (one clockwise, one counter) - so we hit almost all of the control sites with one loop. This was great training for us to do detailed map reading of all the contours that this park provides. | ||
Saturday Mar 25 | ||
| Orienteering 1:00:02 [3] *** 6.0 mi (10:00 / mi) | |
| spiked:21/23c slept:6.5 weight:165lbs | ||
| Tried to do the Webster Park permanent course as a 60 minute score-O while Nate was at lax practice. Had to skip one control near the end, then I missed by 2 seconds - couldn't get myself up over the last hill to the parking lot.
I should be able to do the same route (plus the control I skipped) in under 50 minutes sometime this year. It was very muddy (went down hard once) on the trails, and I made a couple sub-optimal non-trail choices that won't even be in consideration once stuff starts growing. | ||
Friday Mar 24 | ||
| Note | |
| (rest day) | ||
| Since Chelsea's hoop coach was buying lunch, and we wanted to zip down to Canandaigua early for Nate's hockey tournament, it was a good day to rest. | ||
Thursday Mar 23 | ||
| Running 57:19 [3] 7.8 mi (7:20 / mi) | |
| slept:6.0 | ||
| GTA with Erik, Frank, Vinnie, Lawrence and Derek. Went neighborhood-Highland-Clover-Penfield, then looped thru nature preserve, and back a slightly different route.
I was able to hang on for 20 minutes, including 6:29 pace for the 1.3 mi stretch from Seton to Highland/Clover, then we hit trails, so I was able to mostly keep up for another mile before fading to about 8min pace, but they wound up behind me back on the main roads, and I was able to get back down around 7:20 pace to hold them off for a while, as they let Vince set the pace on the way back. | ||
| Note | |
| So, my current weight is 1.225G. If I can get my racing speed down to 1.225W by the time feet moves here in the fall, I'll be quite happy. My current ranking is 1.7W, but recent results have been more like 1.5W. | ||
| Weights 15:00 [2] | |
| Tough to do, but I dragged myself over to the Y at lunchtime for 1 circuit - my reward is a day off tomorrow. | ||
| Biking 23:00 [2] 8.97 mi (2:34 / mi) | |
| ahr:113 max:136 | ||
| Jumped on the stationary bike for a 21min Random Hill workout, but just level 11 (93rpm). | ||
Wednesday Mar 22 | ||
| Swimming 39:47 [3] 1.11 mi (35:51 / mi) | |
| 3:55/7:52
1:26,30,1,0,29,9,8,8 (on 1:45) 3:19,17 (on 3:45) Lower back a little sore at times - was sore after finishing the biking last night (didn't warm down on the bike, since Chelsea was waiting to leave). | ||
| Running 34:24 [2] 4.0 mi (8:36 / mi) | |
| Real easy run this evening, since I have to chase the big boys around tomorrow AM. Plank-5 Mile-Beacon Hills.
8:50 8:09 9:00 8:24 | ||
Tuesday Mar 21 | ||
| Biking 32:00 [3] 9.82 mi (3:14 / mi) | |
| max:150 weight:166lbs | ||
| Since I had to come home and tend to Zach and his strep, I couldn't workout at lunchtime, so I took Chelsea over to the Y and biked while she gerbiled it.
21 min Random Hills-12 @94 rpm 11 min Manual-12/11 @ 91rpm ahr=139 | ||
Monday Mar 20 | ||
| Running hills 7:05 [4] 0.89 mi (7:57 / mi) | |
| Ran 3 x about 1.5 minutes mostly uphill in Bay Park, then 3 x almost 1 minute uphill on the road leading out of the park. | ||
| Running 8:15 [1] 0.87 mi (9:29 / mi) | |
| Recovery after the hills. | ||
| Running 28:50 [2] 3.5 mi (8:14 / mi) | |
| Saw in the paper that, officially, Irondequoit Bay Park East comes out to Empire right across from Daytona, even though it looks like someone's yard. So, I ran in that way, which gets me on the map in less than 1.2 miles, instead of almost 2 - might be too tough to get thru the brush in the summer, though.
13:28 into the park and down the hill, where I did the first set of hills, then did the orienteering piece, then 15:22 home (1.93 miles) | ||
| Orienteering 30:19 [2] *** 3.03 mi (10:00 / mi) | |
| spiked:3/3c weight:167lbs | ||
| Hit a few old score-o locations in Bay Park, plus ran some extra trails, paying extra attention to the contours - can avoid future problems with unmapped trails in this park by paying attention to the hills (plenty of 6 or more contour climbs). | ||
| Note | |
| OK, so I couldn't get the Sabres on satellite this year, since Empire Sports went defunct during the strike, and the Sabres switched to MSG, but an alternate MSG channel that Dish Network doesn't carry, and if I purchased the NHL package, the Sabres would be blacked out.
The Sabres have been playing great this year, but I have seen very few games (our partner in shared season tickets decided not to renew after the strike, so I've only been to 3 live games). And my ninth one-year commitment to satellite is fnally expiring, and I switched to cable (installed last Friday). So, what happens? The Sabres lose to the hated Leafs, in my first game with cable, and now they trail the lowly Thrashers 5-0 in the 2nd. I hope I haven't sunk their chances. After all, all it took to have an unprecedented snow-free winter in Rochester was for me to ask about training in snow on AttackPoint. | ||
Sunday Mar 19 | ||
| Hashing 55:00 [2] 5.95 mi (9:15 / mi) | |
| Nate was too depressed after his hockey team's wheels came off in the 3rd period to turn a 3-3 game into an 8-3 loss to go o-training with me, and I had almost enough time to get to the hash after his game, so off I went. A nice trail thru Fairport with a couple of beer stops (one at the top of a large, muddy hill). | ||
Saturday Mar 18 | ||
| Running long 1:23:15 [2] 10.36 mi (8:02 / mi) | |
| slept:6.0 | ||
| Made it to the Oven Door for the first time in months. Good crowd there - ran with the big boys while they went easy early, but when they turned off, I stayed with the main group to avoid getting sucked into the gradually increasing pace until I couldn't hang on. Some folks were going 15, but I caught a group that was just going 10, and hung with them until the very last hill. Here's the route: http://www.gmap-pedometer.com/?r=71340. | ||
| Orienteering 21:20 [1] *** 1 km (21:20 / km) | |
| spiked:5/6c | ||
| Made a map with a mini-course at Ellison Park for Zach to try, before we let him loose at the Flying Pig (he's only done 1 course on his own). He did quite well. I had to tell him that a couple things weren't mapped (but he correctly selected one trail that I hadn't thought was right) - the map is pretty rough - no green on it at all (doesn't afffect Zach) and missing much (e.g. a copse in the middle of a parking lot - does affect Zach). Since I didn't actually hang controls, the game was for him to stand where the control would be, and I would penalize him 1 second per meter off.
Splits: 2:05 (+6 secs) 5:31 2:25 (+3 secs) 5:03 3:56 (+8 secs) 2:18 | ||
Friday Mar 17 | ||
| Swimming 37:10 [3] 1.08 mi (34:24 / mi) | |
| 4:05/8:15
1:30,1,2,1,1,1,0,29 (on 1:45) 3:22,18 (on 3:45) Felt very sluggish today - just slogged thru the workout. | ||
Thursday Mar 16 | ||
| Running 44:47 [3] 5.81 mi (7:41 / mi) | |
| slept:6.0 | ||
| GTA, but Erik was just finishing his ski across Finland trip, so it was unofficial this week, and just Frank showed up - Steve blew us off. Tried to keep the pace up a bit since Frank was obviously waiting on me, but legs were heavy from yesterday. | ||
Wednesday Mar 15 | ||
| Running intervals (Cruise) 21:32 [4] 3.0 mi (7:11 / mi) | |
| slept:7.0 weight:167lbs | ||
| Gerbiled 6 x 1/2 mile at 8.3mph with 0.1 mi. recovery (6.6+mph). Each 1/2 was about 3:35 - felt a little easier than tempo pace, so my 8K Shamrock Run must have underestimated my VDOT (fortunately - I'd didn't think I was THAT out of shape). Screwed up checking my [max] hr after the last interval - machine complained about not using handle monitor above 4mph, then showed the hr, but it was already down to 138 - I'm guessing it was north of 145. | ||
| Running warm up/down 24:57 [2] 3.0 mi (8:18 / mi) | |
| 1.5 mi warmup, 1 mi warm-down, plus the recovery jogs. | ||
| Biking 23:00 [3] 7.22 mi (3:11 / mi) | |
| ahr:131 max:138 | ||
| Manual level 11 avg 90rpm, after the run. | ||
Tuesday Mar 14 | ||
| Swimming 40:41 [3] 1.14 mi (35:40 / mi) | |
| slept:6.5 weight:167lbs | ||
| 3:55.45/7:50.80 (back in 3:55.35)
1:28,30,0,1,1,0,29,9 (on 1:45) 3:18,13 | ||
Monday Mar 13 | ||
| Running hills 5:00 [4] 0.56 mi (8:55 / mi) | |
| Ran 5x1 min on hill from Genesee gorge up to Seth Green & St. Paul, 30 secs downhill recovery (except 1 min after 3rd, to make it far enough downhill to fit a 5th hill in). | ||
| Running 49:32 [3] 6.09 mi (8:07 / mi) | |
| rhr:41 slept:7.25 weight:167lbs | ||
| Awesome day - temp in the 60s and the rain held off while I was out. Ran out St. Paul to Seth Green for the hills, and back. Also includes the recovery between hills. I went out to the Driving Park bridge at 8:22 pace (2.25 miles), but on the way back, I picked it up a bit for the last half, so the return trip averaged 7:46. | ||
Sunday Mar 12 | ||
| Note | |
| (rest day) | ||
| Yesterday was a long day (running and otherwise), so a day off was in order. | ||
Saturday Mar 11 | ||
| Orienteering 1:27:34 [2] *** 5.0 mi (17:30 / mi) | |
| spiked:7/9c slept:6.5 | ||
| Since we were in Buffalo for Zach's hockey tournement, Nate and I ran on the Chestnut Ridge map. We ran a bunch of controls from last year's permanent course. Only used one map and alternated leading to an attack point, or to the control.
Plenty of muddy embankments - should be good training for the Pig, if the weather there is like last year. | ||
| Hashing 1:15:00 [2] 6.5 mi (11:32 / mi) | |
| Buffalo Hash at Beaver Island State Park. Nicely done trail included a hash halt for an ultimate game - losers (my team) had to do a down-down before continuing on trail. A cookout was under way by the time we got back. | ||
Friday Mar 10 | ||
| Weights 15:00 [2] | |
| 1 circuit | ||
| Biking 40:00 [3] 13.77 mi (2:53 / mi) | |
| ahr:120 max:142 weight:169lbs | ||
| Everything wrong today - warmest day in a while, but I was scheduled to be indoors (after having run in the cold rain yesterday AM), then the pool was closed - I guess it's been a couple of months since they had to close it for chemical problems - so I had to spend more time on the bike that I planned.
21min random hills-12 @ 92rpm + 2min cool down 15min manual-11 @ 90rpm + 2min cool down | ||
Thursday Mar 9 | ||
| Running 56:14 [3] 6.92 mi (8:07 / mi) | |
| Showed up at GTA, but I must have missed the memo, because no one else was there, and Erik's house was dark. Ran neighborhood streets near Westfall, Edgewood, then cut thru school to Winton, and did a tempo-ish pace for the 1.25 miles on Westfall to Clinton. On the way in, did 3x300-step and 3x100-step pick-ups. | ||
Wednesday Mar 8 | ||
| Running 34:14 [2] 4.0 mi (8:33 / mi) | |
| Nice, easy run up the river for 17:20 (to first light post after bump-out parking spot) and back in 16:54. | ||
Tuesday Mar 7 | ||
| Running 39:16 [2] 4.67 mi (8:23 / mi) | |
| Ran E (7:21 at Good)-C(14:41)-M(22:05) and in (17:11 back), with a break in the middle for...
| ||
| Running hills 5:20 [5] 0.6 mi (8:52 / mi) | |
| 4 times up Cobbs hill to the resovoir building.
80,80,78,82. It's been awhile since my lungs burned like that, so it must have been good for me. | ||
| Running warm up/down 8:16 [2] 1.03 mi (8:01 / mi) | |
| Recovery and to/from hill | ||
| Weights 17:00 [2] | |
| 1 circuit at Bayview - went there with Chris and Chelsea, so they could be gerbils. | ||
| Biking 13:30 [3] | |
| ahr:116 max:121 | ||
| Hopped on a bike while Chris and Chelsea finished up (actually first 3.5 minutes was on a treadmill waiting for a bike to open up). | ||
Monday Mar 6 | ||
| Swimming 38:37 [3] 1.11 mi (34:47 / mi) | |
| 3:48/7:42
1:25,7,8,7,6,6,5 (on 1:50) 3:17,12 Missed lunchtime because I had to take Chelsea to have her dry socket dressing changed. So I swam after catching some Sectional final girls hoop with Chelsea. | ||
Sunday Mar 5 | ||
| Hashing 54:00 [2] 4.55 mi (11:51 / mi) | |
| Started in Rush, included a beer (and cookie) stop at Cookie's house. He has some great runnable woods on his land. Included some nice surges in the terrain during the run - only a little sore from yesterday. | ||
Saturday Mar 4 | ||
| Note | |
| Buffalo Shamrock Run (this will be 20th consecutive for me) | ||
| Running race 34:34 [5] 8 km (4:19 / km) vdot: 46.8 | |
| rhr:43 | ||
| 20th consecutive finish for me at the Shamrock Run. Gave my best effort, which doesn't seem to be much these days - cross-training is great for maintaining fitness, but to run well, I obviously need to run.
Felt nauseous after going back to run in with Nate, then Chelsea. Stopped at the beer tent, thinking that might settle my stomach, but no go - I kept one beer down for just a few minutes (I think it was still cold when it came back up). So, I was unable to stick around for the post-race party. Splits: 6:39 13:53 (7:14) 20:54 (7:00) 27:50 (6:56) 34:34 (6:43) | ||
| Running warm up/down 25:00 [2] 2.94 mi (8:30 / mi) | |
| 6 minute warm-up before changing, then 4 minutes to the start line and around.
15 minutes after the race to jog out, then run in with Nate, until I couldn't keep up with his kick, then jogged out and ran in with Chelsea, who was overheated in her heavy sweatshirt, despite the sub-30 degree and windy weather. She netted 48:58, not bad consdering she has been unable to do anything since her wisdom teeth were yanked 9 days ago. | ||
Friday Mar 3 | ||
| Note | |
| (rest day) | ||
| Planned on an easy 3 today, but had too much to do to go out at lunch. | ||
Thursday Mar 2 | ||
| Swimming 32:23 [3] 0.91 mi (35:33 / mi) | |
| 3:54/7:56
1:23,5,4,3,2! (on 2) 3:20,16 Nice mini-taper workout ahead of Satuday's run. Easy on the 500, then worked the 100s pretty hard with lots of rest. | ||
Wednesday Mar 1 | ||
| Running 29:54 [3] 4.0 mi (7:29 / mi) | |
| E-C-P. Had to push harder than I should have to keep it under 30 minutes.
6:45 (Good) 13:42 (Culv) 22:02 (Good) 29:54 (in) | ||