Training Archive: bishop22In the 31 days ending 2006-07-31:
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| 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 | S | S | M | |||||||||||||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| Running 28:08 [2] 3.6 mi (7:48 / mi) | |
| slept:7.0 weight:168lbs | ||
| Easy run in the evening, since I could not get out during the day. I had half a sub just before I started, and not enough to drink, and it was a warm evening. I ran a route I hadn't in a long time (Creek-Bunker Hill) and took a street that I usually don't, and it led to a young girl's kool-aid stand. Somehow, I actually had a dollar bill in my running shorts pocket, and since it wasn't Jonestown Grape flavored, I purchased a couple cups. Sweet!
Then I went to see Chelsea's last summer hoops doubleheader. They almost doubled-up on Brighton (48-25?), and then they knocked off Aquinas, helped by a clutch late basket by Chelsea to go up 35-31. | ||
Sunday Jul 30 | ||
| Orienteering 52:41 [4] *** 3.8 km (13:52 / km) | |
| 14c slept:7.0 weight:169lbs | ||
| Special ROC training session at Mendon Ponds Park. Anders was in from Sweden - he did the original Mendon Ponds map back in 1982. Rick and/or Linda had streamered a course that may have been 3.8km, but it seemed longer - I'll have to measure it (once again, a map thought to be 1:10K was printed at 1:15K) when I have the map with me.
My legs were definitely hung over from yesterday and I had trouble getting started running - I should have done a warm-up before heading out. I was fairly pleased with my navigation early, but I guess I was running slower than I thought because just before a long running leg, I saw Rob going the other way, not too far ahead of me, but I never saw him again. I either miscounted trails, or counted an unmapped trail on the way to C8 (or was it 9?), and ended up attacking from a trail junction 50m+ before the one I wanted; however, I recongnized the problem on the run, and was able to correct without much time loss. I made an idiotic route choice going to C11, running a trail that had right angles, and was heading away from the control at times, instead of running the diagonal road, and backtracking just a bit to the flag (like Nate did). Finally, I never actually found the streamer for C13. I was at the feature in less than 2 minutes, then spent 5 minutes looking for the streamer, doing figure-8s around the water holes in the area, and re-attacking from 2 different, and very close, distinctive features. Chelsea and Nate were disgusted by my completely saturated sweatpants when I returned - it was quite hot, but the poison ivy alert forced me to forego shorts. Nate ran quite well - beat me by a minute or so. He actually caught Anders and was able to stay with him for a couple of controls, then Rob caught Nate, and, despite taking different routes to the next 3 controls, Nate was able to hang with him, and ran hard in thru the last control to the finish. Perhaps he really will be competitive in another year, like Gil posited in his log. | ||
| C • Route choice 1 | ||
Saturday Jul 29 | ||
| Note | |
| ROC Score-O at Genesee Valley Park | ||
| Running warm up/down 6:00 [2] 0.75 mi (7:59 / mi) | |
| slept:5.5 | ||
| Quick warm-up before the Sprint, after working registration and starting the early score-o group.
Feeling a little sluggish - it was probably a mistake to stay up until 1am playing Nate's new full version of Catching Features last night. | ||
| Orienteering race 32:04 [5] *** 3.75 km (8:33 / km) | |
| spiked:7/11c | ||
| ROC Sprint at Genesee Valley Park. Ended up being more Middle than Sprint. The course was advertised as 2.5K, but the map was printed as 1:15, instead of 1:10, so the measurement was off. First time I've ever done a sprint on a 1:15 map (OK< so it was only about my 7th sprint ever). The course was basically a single loop - I think that a 1:5 map with more direction changes would have been more fun. The park has a nice series of bridges that can make for interesting route choices.
As far as my race, it was dreadful. The first 2 controls were in the middle of some light and medium green stuff, making for tough visibility, coupled with subtle 2.5m contour lines on the 1:15 map for slow approaches for me. C5 was also in some green, and I cut my legs up nicely, but only because I made the poor choice of running the length of the green, rather than the width (which, Nate tells me, also had a beaten path to the control area). C7 was in some green, and I ended up running a little ways past before I could find a reasonable place to cut in (getting out was much easier). C8-9 went fine, but then the race fell apart. C10 was easy - on a bridge, but I picked the wrong bridge, spent just about 2 minutes searching (including checking a different score-o control), then figured the bag was gone, so I hit C11 and went in (at 26:16), then figured out I was on the wrong bridge and went back out to C10, then C11 again and in (at 32:04). So, I got totally smoked by Tim, Gil and Rob (and others). Nate was about 34 minutes. Chelsea followed Zach around, and they took over 80 minutes - just in time to leave for Zach's second soccer game (where he scored twice during a brief offensive stint). It doesn't seem that anyone else got their splits, so I won't add this as a Race in AP. Here are my splits: 1 - 3:09 2 - 6:53 (3:44) 3 - 8:01 (1:08) 4 - 9:31 (1:30) 5 - 11:13 (1:42) 6 - 12:43 (1:30) 7 - 15:29 (2:46) 8 - 17:03 (1:34) 9 - 21:05 (4:02) 10 - ~29:10? (~8:05?) 11 - 30:48 (~1:38?) F - 32:04 (1:16) | ||
| C • splits 1 | ||
| Orienteering race 58:25 [4] *** 6.5 km (8:59 / km) | |
| spiked:12/16c | ||
| ROC Score-O at GVP. Very hot and tired from the Sprint - they did give us a 20-minute delay for the score-o start because the sprint took longer than expected. I tried to drink a fair amount between the races, but I new the running would be tough. I took the first 2 controls in the wrong order and was immediately over a minute behind Gil. I was quite clean on the early controls, most of which were repeats from the sprint, then I crossed E River Rd and ran into some difficulty. The first control was on a trail, but the mapping was weak and it wasn't easy to figure out which trails were mapped and which weren't - I ended up mostly ignoring the trails and ran off a swamp to get close. Oh, and as it turns out, I should have skipped this control and gone in the south part of the map from the road across from sprint C7, but I had hopes of making it over to the far side of the golf course for the other 3 controls, but that was not to be, today. For the next one, I should have jumped right out of the woods and cut back in, since I ended up losing the trail and bailing to the golf course anyway. The next one was easy, then I ran around to get my final southern control, since the creek looked too difficult to follow.
Then it was a long run all the way back to sprint C6. Gil popped out of the woods onto the golf course access trail a bit ahead of me. I closed the gap a bit on him, but then we hit a (small) uphill on E River Road, and I lost what I had gained and then some. I was pretty dehydrated and drained, and couldn't even run in the woods leaving the next control, but it was mostly road and trail the rest of the way, so I was able to scramble in, picking up 4 more sprint controls on the way in. Gil grabbed 19 of the 20 controls. Tim had 17, but was most of a minute OT, so he lost one. Nate grabbed 13, though he was only out for about 45 minutes. | ||
| C • Score-O 1 | ||
| Orienteering 10:00 [3] *** 1 km (10:00 / km) | |
| spiked:2/2c | ||
| Drove over to E River Rd and picked up 2 controls that I had not gone after on the far side of the golf course. Nate picked up the 3rd. | ||
Sprint - Splits | ||
Friday Jul 28 | ||
| Swimming 35:40 [2] 0.97 mi (36:46 / mi) | |
| Coasted thru the swim today ahead of tomorrow's races.
4:07/8:14 1:30,2,5,2,3 3:25,23 | ||
Thursday Jul 27 | ||
| Running warm up/down 13:42 [2] 1.75 mi (7:49 / mi) | |
| slept:6.25 | ||
| GTA returns to the track. Erik was away (staying in Brockport for the Empire Games cycling races), but Frank, Lawrence, Vinnie and Leo showed up. Went the long way around to the track. | ||
| Running intervals 11:35 [5] 3.2 km (3:37 / km) | |
| 2x400m, 2x800m, 2x400m (1/2 distance recovery)
87, 85 2:59, 2:55 84, 83 Didn't feel too bad, given this was the first time on the track since ????. Left something in the tank, given the double O race on Saturday. | ||
| Running warm up/down 11:07 [2] 1.7 km (6:32 / km) | |
| Recovery after intervals | ||
| Running warm up/down 16:32 [2] 2.0 mi (8:15 / mi) | |
| Back from track - a longer way than I wanted to go... | ||
| Golfing 9:00 [1] | |
| Ugly 47 - included two of the worst kinds of holes: 3-putts for bogey, after being on in regulation. I've been playing poorly in the league. I think it is because I do the 6am run on Thursdays, and often (like today) miss lunch so I can leave work early - that seems to add up to poor concentration on the course. | ||
Wednesday Jul 26 | ||
| Running 48:22 [3] 6.0 mi (8:04 / mi) | |
| slept:8.0 weight:173lbs | ||
| Ran up the river trail to the UR and back - picked it up a bit on the way back because there were a few joggers to catch. A little more traffic on the trail today, since the temp was below 90. Trail tally:
Walkers - 13 Joggers - 12 Bikers - 2 Old Men - 1 (with only water today, or at least it was a water bottle) Splits Out Back 25:09 23:13 Trail 5:15 4:39 Beg Mi. 9:09 8:22 End Mi. 8:17 7:44 Turn 2:27 2:27 | ||
| Golfing 9:00 [1] | |
| 43 - missed a lot of par opportunities. | ||
Tuesday Jul 25 | ||
| Running warm up/down 6:00 [2] 0.75 mi (7:59 / mi) | |
| Checking Webster Park for hill training potential (doesn't really exist). | ||
| Running 35:28 [3] 4.73 mi (7:30 / mi) | |
| Webster XC Camp - ran with Coach K behind the "fast intermediate" group that included Nate and the Thomas freshman sensation, Brianna. | ||
Monday Jul 24 | ||
| Swimming 39:03 [3] 1.02 mi (38:16 / mi) | |
| slept:8.25 weight:172lbs | ||
| 4:05/8:11
1:29,30,0,0,29,8 (on 1:55) 3:26,21 | ||
Sunday Jul 23 | ||
| Golfing 18:00 [1] | |
| slept:7.25 | ||
| 81 - opened with 3 bogeys, but then had a bird and 6 pars on the next 7 holes (meaning a PR 37 on the front). Ran into trouble with doubles on 14 and 15 (ouch!), which meant I needed a bird on one of the last 3 holes to break 80 for the first time. I had birdie putts on all 3 holes, and just missed on 18, but no. | ||
| Hashing 1:15:00 [2] 5.0 mi (14:59 / mi) | |
| Hashed with Buffalo in East Aurora. Nice trail from East Main that included a couple trips in Tannery Brook, a stop at the train wreck, and a margaritaville jello shot stop.
Had to leave before the late circle formed (the non-FRBs had made an extra stop at Wally's) to get back to Webster for Chelsea's final (???) career soccer game. They came from behind for a 4-3 victory over previously unbeaten Greece, which gives them the U16 title, unless they had too many players get their 3rd yellow cards of the season (3=red card and fine and -1 point in the standings) - two girls may have picked up their third. | ||
Saturday Jul 22 | ||
| Running 1:23:47 [2] 10.62 mi (7:53 / mi) | |
| slept:6.5 weight:170lbs | ||
| ODR - the big boys (Erik, Frank, Greg, JV, TT, etc.) let me set a pedestrian pace along the canal to Perinton Park (gradually moving from 8:15 to 7:45 pace). Picked it up a little more on O'Connor and even more on Whitney, where they dropped me (avg 6:38 for 1.75 miles). I couldn't handle the full Linear Park route, so I turned on Linden to Ayer Park (over 8:15 pace in this area) and back via O'Connor to the canal. Still about 8 minute pace until I ran into Randy on the canal and we finished up closer to 7:45.
FInally had a Saturday to dedicate to golf, but the rain has stayed too steady. | ||
Friday Jul 21 | ||
| Swimming 33:42 [3] 0.91 mi (37:00 / mi) | |
| 4:04/8:08
1:31,2,1,1,29 (on 2) 3:25,22 | ||
| Running 29:40 [3] 3.83 mi (7:45 / mi) | |
| Ran in Spencerport before Chelsea's soccer game. From the HS over to the canal, and out until the 15-minute mark and back.
Chelsea's team beat previously undefeated Spencerport, 4-0, to move into first place with one game to go. | ||
Thursday Jul 20 | ||
| Running 55:31 [3] 7.57 mi (7:19 / mi) | |
| slept:5.75 | ||
| GTA with Scott, Frank, Erik, Lawrence and 3 V's. Legs heavy right from the start - lost 7 seconds going up Cobbs Hill Dr just 6 minutes in, but caught up on the way down. First 1.5 was just 7:23 pace (to Win/East), then a 6:54 pace up to Main, where I started to fade - lost 35 seconds by Culver running 7:13 pace, then another 20 to Goodman at 7:15. Hung on for 2 more miles at 7:24, as the pack drifted out of sight, then eased in thru Cobbs Hill at 7:44 pace.
There was a strange Steve sighting. He was making a turn that seemed to indicate that he was neither coming from home nor going home... | ||
| Golfing 9:00 [1] | |
| 46 - nothing was working. New theory: harder to concentrate on Thursdays when I get up before 5am. | ||
Wednesday Jul 19 | ||
| Swimming 45:08 [3] 1.19 mi (37:55 / mi) | |
| slept:6.75 weight:171lbs | ||
| 4:06/8:11
1:30,2,3,2,0,0 (on 1:55) 3:25,23,24 Left arch a little sore walking over to the Y - I think I had something in my shoe during the race yesterday. Also, my calves were tight after the swim - I should have done a warm-down yesterday (but the evening was warm, the beer was cold, and there were race discussions to be had). | ||
| Orienteering 38:45 [3] *** 3.5 km (11:04 / km) | |
| spiked:5/7c | ||
| After Nate's soccer team got smoked in Irondequoit, he, Zach and I stopped at Durand Eastman and ran on the permanent course. I sent Nate out to follow Zach while I went alone. Wonderful park - they found a knife on their route. They didn't look for blood stains; however, it's been all guns for the July murders in Rochester (8 in 8 days at one point).
Tried to take it easy, since I am running again less than 9 hours later, but the FDF converged on me anytime I slowed to read the map, despite my deep woods off bath before starting. I couldn't find 2 of the controls - one (or its trail) may have been a victim of extensive roadwork, and the other was not visible on the spur it was drawn on. I don't have the map handy to be explicit about the control numbers. | ||
Tuesday Jul 18 | ||
| Note | |
| ROC Score-O at Cobbs Hill | ||
| Orienteering race 38:40 [4] *** 5.32 km (7:16 / km) | |
| spiked:19/23c slept:6.5 weight:169lbs | ||
| ROC Score-O at Cobbs Hill. Smooth sailing early on - got behind Nate when I had to re-punch the first control, but took a better line on the way to the 4th control to get ahead. He didn't follow me from my 5 to 6, which was a big mistake, since it added about 300m to his course to punch in the other order. I messed up C11 (#52) badly - poor route choice, followed by confusion regarding which way was "left" from which direction. I was briefly distracted on the way to 48 and lost some time. Had a few smooth controls, using very rough compass bearing thru the wooded section, not counting on accuracy of trial mapping. Wasted time to 67 (woods is mapped all white and 67 was between trails, so I went right, but left was much better as I had to run around some medium green and thru some light green to get the bag. Came into the next 3 controls just behind Gil, then we separated. I hesitated, but only a bit, before going down the ditch to 59, which I should have saved for last. Then, with the anxiety to finish growing, I blew 43 quite badly - tried to use trails, instead of a bearing, and that was a mistake. Missed left first, then missed long and right, before coming back in. Tim got me by 4-5 minutes, Gil by about 3 and Rob by over 1. Nate hung tough and touched them all in about 49 minutes.
Zach flew thru the White course in about 14 minutes, so Eric gave him a Score-0 map and he bagged 7 controls in under 40 minutes. | ||
| Running warm up/down 5:00 [2] 0.63 mi (7:56 / mi) | |
| Short warm-up - it was complicated trying to register everyone and get Chris and Luke out early. | ||
Monday Jul 17 | ||
| Running 39:09 [2] 5.0 mi (7:49 / mi) | |
| slept:9.0 weight:172lbs | ||
| It was quite barren (trail tally: 4 joggers, 3 bikes, 3 peds, 1 old man) on the river trail today - even though I ran right at noon. Perhaps the warmth kept people away. Ran easy to the UR ped xing and back, since we have the score-o tomorrow. Just enough of a breeze to make the 91 degrees feel fairly comfortable.
out back path 5:02 4:27 old mm 8:57 8:16 turn 6:17 6:10 | ||
| C • Warmth? 2 | ||
Sunday Jul 16 | ||
| Note | |
| slept:6.0 weight:171lbs (rest day) | ||
| Wanted to see Z's soccer games in Greece more than I wanted to run today. Nate's soccer team made the finals in Brockport, so that eliminated that time slot as a chance to run before Zach's hockey team party. Hockey? It's 90-some-frigging degrees out! | ||
Saturday Jul 15 | ||
| Running 1:14:55 [2] 8.1 mi (9:15 / mi) | |
| Ran easy at the Oven Door with Nate. He struggled a bit on the hills, but recovered near the end. | ||
| Golfing 9:00 [1] | |
| 43, from the Blues - including a par on 9. Driver starting to come back around at the end. | ||
Friday Jul 14 | ||
| Swimming 37:45 [3] 1.02 mi (36:59 / mi) | |
| slept:6.5 weight:171lbs | ||
| 4:06/8:13
1:30,2,0,2,0 (on 2) 3:25,21 | ||
Thursday Jul 13 | ||
| Running 52:32 [3] 7.5 mi (7:00 / mi) | |
| slept:6.25 | ||
| GTA with Scott, Frank, Erik, Lawrence, JV and SV. Pace warmed up quickly, but didn't get extreme in the first section over to Elmwood and East (avg 6:54/mile), then we went thru Corbett's Glen and checked out the creek which was seriously hustling after yesterday's 3.3" of rain. I had to work to keep up with the herd thru the trails, otherwise the FDFs would have overwhelmed me. Then my legs, still hung over from Tuesday night's race started to whine. In from Penfield and Landing I averaged 7:06/mi, and dropped back about 45 seconds - most of that came in less than a mile when the pack picked it up along Highland. | ||
| Golfing 9:00 [1] | |
| 46 - still no consistency off the tee, compounded by two awful approach shots. | ||
Wednesday Jul 12 | ||
| Running 25:00 [2] 2.86 mi (8:44 / mi) | |
| slept:6.75 weight:170lbs | ||
| Ran with Nate at Black Creek Park, after their brutal soccer game at Churchville. He ran with the only copy of the map that I could quickly dig up, so I just picked out easy destinations on the map so we could run around the park a bit. | ||
Tuesday Jul 11 | ||
| Note | |
| BFLO Score-O at Chestnut Ridge | ||
| Orienteering race 1:25:31 [4] *** | |
| spiked:14/18c slept:5.5 weight:170lbs | ||
| BFLO Score-O at Chestnut Ridge (set by Walt and Patty). Blew the second control that I went after, and lost enough time trapped in the scrub there, and climbing over the junk piles near C15, that I had to skip C18. I overran C19 a bit, expecting to hit the mapped open land, but it stayed rough open. Plus I was still recovering from the death-defying climb up the ravine that I refused to run around (next time I will). After that, it was very smooth sailing, and decent running pace most of the time, except C17, where I got distracted by a ROTC flag that I saw to my right as I was headed for what would have been a spike.
Tim got all of the controls (550 pts to my 480 and Rob's 470), just in time. Nate didn't have a watch, so ended up being 5+ minutes overtime, knocking his score from 340 (would have been 4th) to 110. | ||
| Running warm up/down 6:00 [2] 0.71 mi (8:26 / mi) | |
| Nate and I arrived late, so I only had time to loosen the legs up slightly. Couldn't force myself out for a warm down. | ||
Monday Jul 10 | ||
| Swimming 33:27 [3] 0.91 mi (36:44 / mi) | |
| slept:6.5 weight:170lbs | ||
| 4:05/8:12
1:30,0,2,1,0 (on 2) 3:27,31 | ||
| Running 30:09 [2] 4.0 mi (7:32 / mi) | |
| East-Culver-Park right after swimming, so the pace was '2', but the effort was '3'. Tried to leave something in the legs for tomorrow night's score-o in Buffalo.
G - 6:59 C - 7:03 G - 8:12 Y - 7:55 | ||
Sunday Jul 9 | ||
| Running 50:15 [3] 6.44 mi (7:48 / mi) | |
| After departing Marblehead, we parked at MIT and I got to get a bridge circuit in. It was a beautiful day to be along the Charles. Did BU-Science Museum in 46:48 (additional time was jogging over to the track for a lap before I started) - probably a little over 10 minutes slower than the last time I ran that route (in the fall of 1984). I'd say 2 minutes were because of today's heat, and I probably get 4 minutes or so on the age-grading tables, leaving 4 more minutes of just being out-of-shape.
The ladies from BU were out in full force on their little chunk of grass near the Storrow ped bridge that I use. They don't seem to age. | ||
Saturday Jul 8 | ||
| Note | |
| (rest day) | ||
| Unplanned rest day following yesterday's bender - Coop's rehearsal dinner started at 5:30, then it was back to our hosts' house where I finished one last beer as I picked-up after the revelers went back to their hotel sometime after 1am.
Chris did manage to get out for a run with Chelsea and Nate. | ||
Friday Jul 7 | ||
| Running 38:57 [2] 4.45 mi (8:44 / mi) | |
| Ran around Marblehead with Nate. | ||
| Golfing 9:00 [1] | |
| Played at Ye Olde Salem Green (9-hole course) with Coop and his friends up in Marblehead for his wedding. Started with a par (and finished with two pars), but the middle got ugly, including a 10 on #6, for a 49. I could not get off the tee (except for #9 where I was only about 25 yards short of the par 4 green). Need to find the time to play. | ||
Thursday Jul 6 | ||
| Running 49:28 [3] 6.9 mi (7:09 / mi) | |
| slept:6.0 weight:169lbs | ||
| With the holiday week, it was just Scott, Erik and me at GTA this AM. They let me stay close most of the time, even though my legs were still on vacation and couldn't get any quicker than 6:30 or 6:40 pace when they picked it up. | ||
Wednesday Jul 5 | ||
| Note | |
| (rest day) | ||
| Travelled back from Philly, and by the time I had harvested the back 40, it was only about 8 hours until I had to wake up for tomorrow's run, so... | ||
Tuesday Jul 4 | ||
| Running 47:16 [2] * 6.1 mi (7:45 / mi) | |
| slept:5.5 | ||
| Bienvenidos a los Estados Unidos. Nate went out from the in-laws with a local map in hand, so I did the same when he returned. Toward the end I did (120, 60, 30 secs) x 2 with 60, 60, 30 recovery, just to test the legs a bit. Also finished up with 4 strides.
| ||
Monday Jul 3 | ||
| Note | |
| It's a vacation, so I gave the kids (and myself) a break and took a day off.
| ||
Sunday Jul 2 | ||
| Running 30:17 [2] 3.56 mi (8:30 / mi) | |
| It was Nate's turn to run with me again this AM. For the middle 10 minutes we alternated 60 secs hard / 60 easy, then I did an extra 90s pick-up. Nate seems to have more trouble with the heat than I do - he struggled on most of the pick-ups.
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| Swimming 15:00 [2] | |
| Nate and I finished up at the pool and spent 45 minutes - inlcuding lots of random swimming stretches there.
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| Swimming 20:00 [2] | |
| Fuemos a la playa para nadar en la(?) mar. Quite tiring swimming in the waves that are generated here - I don't think we are in Lake Ontario anymore, Toto. It was nice to not have fascist lifeguards killing any fun (or real swimming) that was to be had, like they do at the US beaches that I've been to. Also, it seems many of the ladies wear slightly, let's say different, attire here than in the States.
The lowlight of the trip occured here - my wedding ring slipped off my finger just a few feet from shore, and I was not able to grab it before it became hopelessly lost in the sand and chunks of coral as the waves seemed to bury everything so quickly. | ||
Saturday Jul 1 | ||
| Running 27:54 [2] 3.02 mi (9:13 / mi) | |
| Ran bright and early, this time with Chelsea. Nice and easy run around the three hotels - Chelsea wasn't up for any beach running.
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