Training Archive: bishop22In the 31 days ending 2006-10-31:
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| 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 | T | |||||||||||||||||||||||||||||||
Tuesday Oct 31 | ||
| Orienteering 50:34 [2] *** 6.0 mi (8:25 / mi) | |
| spiked:8/10c slept:6.25 | ||
| Streamered more controls for Saturday's Night-O. Had to make a couple of minor changes to locations upon visting the control sites. There were trees missing, a fence misssing, and several trail changes that I don't think I can incorporate into the map since I am using the Course Setting functionality of the OCAD 9 demo version. | ||
Monday Oct 30 | ||
| Running 27:00 [2] 3.24 mi (8:20 / mi) | |
| Easy run with Coach K while the kiddies were out doing an easy run of their own. | ||
Sunday Oct 29 | ||
| Orienteering 30:00 [2] *** 3.5 mi (8:34 / mi) | |
| spiked:5/6c weight:165lbs | ||
| Streamered some control locations for next weekend's night-o. Became a difficult chore since I left the map at home on the kitchen table (over 20 minutes away, and I had to finish in time for 9am Mass). So, I called home and Nate gave me directions to 3 of the controls, then I went to a 4th that I remembered, then called Nate again to get a couple more. | ||
Saturday Oct 28 | ||
| Running 45:00 [4] 6.43 mi (7:00 / mi) | |
| Running around at the Monroe County XC Meet. Averaged 9 minutes of fairly hard running for each of the 5 high school races. Conditions were tough: muddy and windy for most races. Chelsea had an off day and missed qualifying for the sectional meet by being the team's 8th runner for the first time this year. Nate made it for the boys.
The real bad news was that our top boy has developed a calf/shin injury that put him in pain and out of contention in this race, and ended his season. We also had 2 varsity girls drop out. Other than that, the kids ran real well, given the conditions. | ||
| Running 38:00 [2] 4.61 mi (8:14 / mi) | |
| This is the easy running during the high school races and during the 2 modified races. Definitely a low estimate. I could hardly move by the end of the day. | ||
Friday Oct 27 | ||
| Running 24:00 [2] 3.0 mi (7:59 / mi) | |
| slept:7.0 weight:166lbs | ||
| Easy run around the Schroeder campus making sure the kids didn't goof around too much on the day before the county meet.
I feel like I'm taking a test tomorrow. I hope the kids run well, especially Chelsea and Nate. | ||
Thursday Oct 26 | ||
| Running intervals 5:27 [5] 1.6 km (3:24 / km) | |
| slept:6.5 weight:167lbs | ||
| 8 x 200m with Marc and Alex (and 3 of the top 4 girls right behind us). Noticed the heart weirdness, but it didn't limit my performance - that was limited by my legs mostly.
200m recovery, but 400 after 4th. 41,42,41,41,42,40,40,40 | ||
| Running warm up/down 23:25 [2] 2.93 mi (7:59 / mi) | |
| Running 14:40 [1] 2.1 km (6:59 / km) | |
| Recovery after intervals | ||
Wednesday Oct 25 | ||
| Swimming 32:32 [3] 0.85 mi (38:16 / mi) | |
| slept:6.75 weight:167lbs | ||
| First swim in a LONG time, and it was much slower than I expected - inefficiencies due to heart palpatations? Or just out of shape?
4:18/8:53 (I don't think I've ever been that slow) 1:36,37,43,37,39 3:41,42 | ||
Tuesday Oct 24 | ||
| Running 24:00 [2] 3.0 mi (7:59 / mi) | |
| slept:6.5 weight:166lbs | ||
| Easy run, mostly on the track, while the Sectional team (only 4 girls and 3 boys have clinched spots headed into the Monroe County meet) did 8x400 at less than full effort. The contenders and pretenders for the remaining spots did an easy run. | ||
Monday Oct 23 | ||
| Orienteering 30:00 [3] *** 4 km (7:30 / km) | |
| spiked:5/6c slept:9.0 weight:166lbs | ||
| Set a Yellow course at Webster Park for the XC team today. It was 3.6K with 6 controls, and we had the runners go off in groups of 3, 2 minutes apart, with the slower runners going first. Nate's team won in 24 minutes, but was only 30 seconds ahead of John Hohl's team. Not sure of the other teams' results, but one team was still looking for the first control after about 30 minutes (we were about to pick it up, but heard noises down in the woods, but the control was in a huge clearing).
The kids seemed to really enjoy the orienteering. They were very excited when they found out we were orienteering today. Perhaps I can find some kids willing to come out to an ROC meet - too bad the current season is over. | ||
| Running 30:00 [2] 3.64 mi (8:14 / mi) | |
| After setting the controls, Coach K and I ran around a bit to check on the kids, then back to the start and drove to closer range for control pickup. | ||
Sunday Oct 22 | ||
| Event: ROC Mendon Ponds Park | ||
| Running 28:15 [1] 3.0 mi (9:24 / mi) | |
| Fahrenholz loop with Walt, Patty and Chelsea before heading over to watch the Bills debacle. Walt still feeling the effects of last week's 3+ hour trail run, so we went pretty easy. | ||
Saturday Oct 21 | ||
| Running 40:00 [2] 4.71 mi (8:30 / mi) | |
| slept:6.5 weight:166lbs | ||
| Warmed up with the kids who came to the morning XC workout, then warmed up and down with the kids at the afternoon session. | ||
| Running 13:55 [4] 2.0 mi (6:56 / mi) | |
| Ran the 2-mile time trial with the kids in the afternoon. We were supposed to run at the Clarence invitational today, but the park was trashed by last week's snowstorm and was unusable and they couldn't come up with an alternate site.
Started OK - wanted to just run 12:40 and went thru the 1/2 in 3:09, but I was breathing harder than I should have been, and my heart palpitations were quite noticeable. I'm not sure how much of the rest was mental vs physical limitation, but I faded badly: 3:26 for the next half, then 3:50!?!? before finishing with a 3:29. It can't be all mental, so we'll see what the doc has to say at my Thursday appt. | ||
Friday Oct 20 | ||
| Note | |
| (rest day) | ||
| Thought I could squeeze in a run after class and before my plane back to ROC, but class didn't end until after 12:30 and lunch was only available until 1:30, so I didn't quite have time. | ||
Thursday Oct 19 | ||
| Running 36:00 [2] 4.5 mi (7:59 / mi) | |
| slept:5.5 | ||
| Got out the door at 6:30am before the 7:30am-7pm class. Easy run around the campus road in the dark, then as it became lighter out, I spotted a golf course to jump on in part of the area that used to be runnable woods and meadows. Not as bad as the dense housing developments that took over the other land. | ||
Wednesday Oct 18 | ||
| Note | |
| (rest day) | ||
| Class ended just about early enough to get to dinner before 8pm, so I took the day off. | ||
Tuesday Oct 17 | ||
| Running 51:55 [2] 5.79 mi (8:57 / mi) | |
| rhr:43 slept:6.5 | ||
| Easy run in Leesburg. Didn't get out until 6:30, so it was dark almost right away. Ran from the National Conference Center down to Rt 7, went right across the creek (looked like there was a small trail down there, but it was too dark to get to it) to ? and back up to Riverside Pkwy and in thru Kip... Rd.
HR was above 140 for most of the run (up over 180 when I first started - probably due to palpatations). | ||
Monday Oct 16 | ||
| Running 48:56 [2] 5.83 mi (8:23 / mi) | |
| Easy run in Leesburg, where I am spending a week in training (not O-training, unfortunately). Ran a loop on the National Conference campus and then out to Riverside Pkwy - left up to Lansdowne Rd and back to the campus.
It was a crying shame to see all of the development since I was here last. My last run here (perhaps about 8-10 years ago) was in beautiful O terrain, long before I knew about orienteering. I ran thru woods, on some deer trails and thru some meadow areas. All of that has been replaced with housing tracts with fairly big houses crowded on top of each other. Too bad. | ||
Sunday Oct 15 | ||
| Orienteering race 44:00 [4] 4.5 km (9:47 / km) | |
| BFLO local meet - Advanced course at Camp Schoellkopf. Very tired legs from running around yesterday, and plenty of climb, combined to slow me down somewhat, but the navigation was fairly clean.
Splits: 1:32 - a little hesitant cutting thru the woods 3:44 7:07 9:44 12:55 15:43 18:30 23:06 26:52 31:28 38:38 41:04 44:00 - had to do some fighting to get into the clear woods | ||
Saturday Oct 14 | ||
| Running 52:00 [3] 6.93 mi (7:30 / mi) | |
| Running around during the 4 races at the Seneca Park invitational. The girls varsity finished 4th which was good enough for a trophy - the first since Coach K has been coaching - so we are headed in the right direction.
Nate ran OK, especially considering he had hockey practice at 7am. Chelsea ran fine as well. | ||
Friday Oct 13 | ||
| Running 23:00 [2] 2.65 mi (8:41 / mi) | |
| Easy run, mostly with Coach K while the boys blew off their run by sneaking off for some football. At least the girls did their 25 minutes... | ||
Thursday Oct 12 | ||
| Running intervals 21:46 [4] 3.0 mi (7:16 / mi) | |
| Ran the intervals with the team on the course, but I was wearing a holter monitor which 1) made things a little uncomfortable and 2) made me a little anxious. The workout was the Webster Park XC course as follows: 1000m T, 3x1000m I, 800m I. The last 800m was quite long - not sure where measurements were off.
4:33 4:43 4:18 4:16 3:56 | ||
| Running 40:00 [2] 4.57 mi (8:44 / mi) | |
| 15 min w/up
15 min w/dn Avg 2.5 min jogging between intervals (avg 3:10 total recovery) | ||
Wednesday Oct 11 | ||
| Note | |
| slept:6.5 weight:167lbs (rest day) | ||
| Needed a day off after 4 races in 4 days and active spectating yesterday. | ||
Tuesday Oct 10 | ||
| Running 40:00 [2] 4.57 mi (8:44 / mi) | |
| Ran most of the course backwards after the meet. This also includes the easy running during the races. | ||
| Running intervals 12:00 [4] 1.85 mi (6:29 / mi) | |
| slept:6.5 weight:166lbs | ||
| Hard running during the XC races at Mendon Ponds west - included some terrain running as Coach K and I cut thru wooded sections to get to different parts of the course (not a good course for spectators who like to stand in one place). The girls lost a heartbreaker 27-28 as we were missing our top 2 girls (1 on vacation, 1 ill). Our 3rd girl almost caught their 3rd, and our 4th girl took an elbow at the line to finish just behind their 4th and 5th. The boys won all 3 dual meets easily. Nate was clearly feeling the effects of racing for a 5th straight day and was back a bit. Most of the rest of the team skipped Monday's practice, didn't run Sunday and went easy Saturday, so they had a nice little taper for this race. | ||
Monday Oct 9 | ||
| Orienteering race 1:43:22 [4] *** 8.4 km (12:18 / km) | |
| spiked:15/24c | ||
| Wine-O at Mount Nemo Conservation Area. Told myself not to screw up the first control, so that I could ride the train for awhile, but I screwed it up badly. So I was immediately (well, after 10 minutes) on my own. I had the opportunity to run almost the whole west side of the map in my search for control 5 - I missed way right, almost to the fields, and then went too far west on my correction, back to the unmapped fence, so I tried north, but missed the small trail, and eventually went east to the N-S trail where I was finally able to relocate. Ended up with a 15-minute split - too much running and not enough thinking. Loop 2 went more smoothly, although I mispunched (2 cliffs were fairly close, and I revisited one from the first loop, I guess without checking the code - or not checking it closely. I thought it was too far to the next control). Loop 3 was trivial from a navigation perspective, but unfortunately I was out of gas from all the extra running I did, and getting quite dehydrated, so I was unable to run very hard. | ||
Sunday Oct 8 | ||
| Orienteering race 1:31:04 [4] *** 8.4 mi (10:50 / mi) +130m 6:26 / km | |
| spiked:7/14c | ||
| Felt like at least 10 minutes of errors. Made a small mistake at C1, but that was OK. I missed C2 pretty badly, and when I recovered, I stood at the correct feature without seeing the control until someone else punched. I tried to make up time on the long C3 leg, and went quite hard on the trail to within 300m. Ross passed me in the woods, and I'm guessing that we had a shared control, but I let him go off to my left, even though I was right of my compass bearing, as I was trying to read the subtle contours. I spotted a control to my right, the right distance in, but I think it was the Elite women's control. I had trouble relocating until I saw a dry marsh bed, and knew I was 120m to the right. Not good when I knew exactly where I was 300m earlier. I had some mediocre technical controls, then a decent longish leg to C7. I wa OK for the next 3, then had another OK long leg. I had to walk some stretches in the middle near and thru a marsh because of the green, then I missed a small trail which cost me 100m of running. But the disappointing part was allowing myself to get distracted by people and a control that were off to my left within 50m of my control - and it was not a hard control, since there were trails on either side and a boulder shortly before it. I went all trail to the next control, and Spike popped out of the woods just behind me. He almost passed me with a better micro route choice to the top of the hill, but I led back out to the trail. I hadn't picked up the full route to the next control, so I had to pause at a trail junction and he went by. I caught back up, then had to pause again when we passed near a clearing that wasn't quite lined up with my imagination, but I was able to catch him again, but couldn't get by on the way to the last control.
Not a disaster, but I really want to make a breakthru that limits my errors. I'm guessing that means I need to be much less casual about my O-specific training. The highlight of the day was that I was able to run hard for long stretches without my recent palpatations being noticeable (unlike during the sprint). I never felt like I couldn't run hard because of shortness of breath. Nate picked up the silver. He made 1+ minute mistakes on C6 and C7, which cost him the gold. | ||
Saturday Oct 7 | ||
| Map Hike 1:15:00 [1] *** 3.75 mi (20:00 / mi) | |
| spiked:6/8c | ||
| Walked thru some of the training area controls with Nate to get a feel for the local terrain. | ||
| Running warm up/down 18:00 [2] 2.06 mi (8:44 / mi) | |
| Includes w/up with jog to start with Nate, and 3 min w/dn. | ||
| Orienteering race 56:46 [4] *** 3.6 km (15:46 / km) +50m 14:45 / km | |
| spiked:8/13c | ||
| What a disaster. I wanted this to be my focus for the weekend, since the field was a little weaker in my age group (WRE encouraged several people to run Elite instead). But I blew the first control, and never recovered. I also had several minutes in errors on 3, 7, 9 and 11. I think I could have walked the course faster. I was terrible at reading the subtle contours, and I do not see the rocks the same way as the mapper - definitely something I can improve upon.
Nate had a 16-minute error on his course, which is pretty significant when his total time was only 29 minutes. | ||
7b - Splits | ||
Friday Oct 6 | ||
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest) | ||
| Orienteering race 20:42 [5] *** 3.2 km (6:28 / km) +15m 6:19 / km | |
| spiked:15/18c | ||
| NAOC Sprint at McMaster. Couldn't move as quickly as I felt I should have - I thought I was in better shape than a 20 min 5K (which is what this felt like). Very fast course, and I did not look at my compass once (a first for me in an orienteering event). Had several bobbles, but one big (~45 sec) mistake when I could not figure out that a control was mapped in an inner courtyard area.
Nate kicked some serious butt - ran his 1.3K course in 6:15 to win M-14 by over 4 minutes. And that included a > 20 sec error when he ran to C8 before C7. | ||
| Running warm up/down 40:00 [2] 4.7 mi (8:30 / mi) | |
| Jogged 20 minutes before and 20 minutes after. | ||
Sprint 4 - Splits | ||
Thursday Oct 5 | ||
| Running 20:00 [2] 2.42 mi (8:15 / mi) | |
| slept:5.0 weight:169lbs | ||
| Easy run, finishing with 4 strides on the track, after the kids put in a great effort, doing 5x1000m. John kept them 3:04-3:08; he should be ready to fly at year-end. Unfortunately, Marc was a no-show and Nick was "diagnosed" with an "almost sprained" ankle and told not to run for a week. Nate coasted thru in the 3:45-3:55 range, ahead of the NAOCs. Ashley's family took her to Florida, but the rest of the girls were quick enough - Brianna and Clare near 4:00 and Chelsea about 4:20. | ||
| C • 3 min K for 14 year old? 2 | ||
Wednesday Oct 4 | ||
| Note | |
| rhr:43 slept:7.0 weight:169lbs (rest day) | ||
| Planned day off - will do some light jogging tomorrow - as part of a mini-taper for the NAOC meet. I would have liked to have rested more, but having the McQuaid invite and 72 minutes of fast orienteering on Saturday is not the way to start a taper. And I couldn't bring myself to reduce my travels around the XC course yesterday. | ||
Tuesday Oct 3 | ||
| Running intervals 10:00 [5] 1.67 mi (5:58 / mi) | |
| slept:6.5 weight:171lbs | ||
| Hard running between the 8-9 spots that I caught the runners during today's races at Mendon Ponds East. Chelsea and Nate were both a little slow (like much of the team) - definitely a combination of residual post-McQuaid effects plus working a little too hard yesterday. Well, what does the guru say - little up, little down? Our 3rd girl DNF's and our 3rd boy DNS'd, which caused both teams to lose to Spencerport. 25 days until we turn the tables on a few teams at counties. | ||
| Running 25:00 [2] 2.94 mi (8:30 / mi) | |
| Easy running before and during the races. | ||
Monday Oct 2 | ||
| Running 40:00 [2] 4.85 mi (8:14 / mi) | |
| rhr:46 slept:6.5 weight:171lbs | ||
| Legs still way sore today, so I ran easy while the kids were doing indian runs and fartlek in XC-optimal groups of 7 (well, we had to have 8 in some groups).
The bright side was that I got to do some terrain running in the unmapped section of Webster Park - not sure why the area East of Holt Rd was never mapped - there is a real nice patch of runnable woods and a creekside trail with lots of contours / form lines. And the mostly open area along Lake Ontario is fairly small, but would make a great section for a sprint or middle course at the park. | ||
| C • Map every possible park in Rochester 1 | ||
Sunday Oct 1 | ||
| Running 24:50 [2] 3.0 mi (8:17 / mi) | |
| Ran the Fahrenholtz loop with Patty before the Bills held off the Vikings. Chelsea and Luke joined us at the game. | ||