Training Log Archive: bishop22In the 31 days ending Dec 31, 2006:
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Sunday Dec 31, 2006 #
Running 30:01 [2] 3.34 mi (8:59 / mi)
slept:7.5 weight:166lbs
Ran with a map at Ellison Park, but stayed on the trails - up to Penfield Rd and back around a bit of the north side of the park.
Saturday Dec 30, 2006 #
Running 1:33:44 [2] 10.65 mi (8:48 / mi)
slept:8.0 weight:164lbs
Made it back to the Oven Door today (route). REALLY struggled on the uphills. Even the Bill Hearne pack passed me a couple of times during the first half, which was net uphill. I was able to put some serious distance on them on the downhills.
With the heart issue, it seems like hills are 2-3 times as steep for me than for others.
Accidentally added ~400m by following a marked trail on the way back thru the fields, until it was clear it was going to go the wrong way. If there had been any sage in this area, I would've thought I was back in Laramie.
Sleep includes a post-ODR nap.
Both older boys lost hockey games today, but Chelsea's hoop team won an OT thriller, with Chelsea scoring the final go-ahead basket in regulation and playing all of OT (the other Chelsea had fouled out).
With the heart issue, it seems like hills are 2-3 times as steep for me than for others.
Accidentally added ~400m by following a marked trail on the way back thru the fields, until it was clear it was going to go the wrong way. If there had been any sage in this area, I would've thought I was back in Laramie.
Sleep includes a post-ODR nap.
Both older boys lost hockey games today, but Chelsea's hoop team won an OT thriller, with Chelsea scoring the final go-ahead basket in regulation and playing all of OT (the other Chelsea had fouled out).
Friday Dec 29, 2006 #
Orienteering 44:54 [2] 4.99 mi (9:00 / mi)
slept:8.25 weight:163lbs
Did 13 controls from the permanent course at Webster Park. At this time of year there are actually some route choices available in the park - it's not just get to the nearest trail and go - since there are plenty of gaps in the usual darker shades of green.
Thursday Dec 28, 2006 #
Running 32:29 [3] 4.0 mi (8:07 / mi)
slept:7.5 weight:165lbs
Gerbil at the Bayview Y. Did 2 laps at 7.0, then up by 0.1mph each lap to 7.7 and back down to 7.3, then did 4 strides (9mph) on the last couple of laps.
Biking 23:00 [2] 8.4 mi (2:44 / mi)
ahr:102
Random Hills - 92rpm - only level 10 since I've been so inactive lately. Felt pretty easy. I was able to register a heart rate (perhaps no alcohol for 16 days is helping???), but I'm not sure how accurate it was, since I felt like my effort should have generated an average rate around 120.
Elliptical 15:00 [3] 1.5 mi (10:00 / mi)
Wanted to do a weight circuit, but my account had become inactive. They installed new life circuit equipment that is so radically different from the last life circuit equipment that they also insist that I have to be re-trained. Almost every machine has the same angles/etc. and I'm sure I could pick up the new UI in about 20 seconds. They need to offer a refresher/update session that can be done in 5 minutes instead of 25.
So, I jumped on the Precor for 15 minutes with crossramp=12 (10 for first 5 min) and resistance=10. Kept stride rate in mid 140s most of the time.
So, I jumped on the Precor for 15 minutes with crossramp=12 (10 for first 5 min) and resistance=10. Kept stride rate in mid 140s most of the time.
Wednesday Dec 27, 2006 #
Note
slept:6.5 weight:165lbs (rest day)
Unplanned rest day. In-laws arrived and I had to head out to dinner instead of to the Y. Tomorrow it's time to get off my butt.
Tuesday Dec 26, 2006 #
Note
slept:6.0 weight:166lbs (rest day)
Instead of running today, we decided to buy a new Mustang. Chris and Chelsea wouldn't let me get a convertible, so I had to "settle" for a silver GT. Not very practical, but I wouldn't want all 4 kids in it at the same time anyway. And with any luck, my contribution to global warming will keep the snow out of Rochester.
Chelsea now has the keys to my wagon - at least until snow comes...be afraid.
Chelsea now has the keys to my wagon - at least until snow comes...be afraid.
Monday Dec 25, 2006 #
Running 30:11 [2] 3.0 mi (10:04 / mi)
slept:5.75
The annual Christmas jaunt, attendees included: Chelsea, Nate, Walt, Pat O, Ryan, Mick, Marta and one.
Sunday Dec 24, 2006 #
Running 27:10 [2] 3.0 mi (9:03 / mi)
slept:7.0
Fahrenholtz loop with Walt and Pat - easy, out in 14:25, back in 12:45. Sarah ran into us near the end, so Pat did some extra with her, but I had to get the football pool done.
Saturday Dec 23, 2006 #
Note
slept:7.0 weight:166lbs (rest day)
One more day off for some additional shopping, watching hockey (Nate and Zach both won), and being lazy for 1.5 hours (to watch 16 Blocks on DVD).
Friday Dec 22, 2006 #
Note
slept:6.5 weight:167lbs (rest day)
Another full day of Christmas shopping, so no energy to run in the evening.
Thursday Dec 21, 2006 #
Note
slept:6.25 weight:167lbs (rest day)
Too much Christmas shopping to get a run in today before Chelsea's basketball game against Thomas. Lost by 7, but only led by 1 after 3Q this time.
Wednesday Dec 20, 2006 #
Running 44:17 [3] *** 4.66 mi (9:30 / mi)
slept:6.5 weight:166lbs
Ran from the Bayview Y around on the Irondequoit Bay East map. Stayed mostly on trails, and popped out on the new trail to Empire Blvd.
Then newly-licensed Chelsea drove us to EA for the 11th annual cemetary event.
Then newly-licensed Chelsea drove us to EA for the 11th annual cemetary event.
Tuesday Dec 19, 2006 #
Swimming 31:12 [3] 0.85 mi (36:42 / mi)
slept:6.5 weight:166lbs
4:05/8:27
1:36,8,6,7,5
3:37,36
1:36,8,6,7,5
3:37,36
Monday Dec 18, 2006 #
Running 51:57 [2] 6.09 mi (8:32 / mi)
slept:7.5 weight:167lbs
Winds were mostly out of the north and I hadn't run that way in awhile, so I went North/Hudson to Ridge - Clinton - Andrews and in.
Took it pretty easy: 8:39 pace to Clifford, 8:14 down to 104, 8:38 to 104 on Clinton, 8:46 back up to Clifford, 8:30 to Andrews and 8:02 in.
There was a pre-Christmas sense of peace in the hood. Everyone kept asking if I was cold, since I was wearing shorts in Rochester on 12/18, but the temp was in the 40s and even with the breeze, the real feel was above freezing. I did see some doobage in action on both Carter and Clinton, so maybe the peace was due to the locals becoming "at one with nature".
Took it pretty easy: 8:39 pace to Clifford, 8:14 down to 104, 8:38 to 104 on Clinton, 8:46 back up to Clifford, 8:30 to Andrews and 8:02 in.
There was a pre-Christmas sense of peace in the hood. Everyone kept asking if I was cold, since I was wearing shorts in Rochester on 12/18, but the temp was in the 40s and even with the breeze, the real feel was above freezing. I did see some doobage in action on both Carter and Clinton, so maybe the peace was due to the locals becoming "at one with nature".
Sunday Dec 17, 2006 #
Running 26:37 [3] 3.13 mi (8:30 / mi)
slept:5.75
Tight schedule this AM, but I managed to run in Cheektowaga while Zach got ready for his hockey game.
Did 5 x 1 minute pick-ups in the middle, just to try to keep my legs honest.
Z's team played to a 3-3 tie, hurt by some questionable officiating, but 2 of the "bad guys'" goals were scored following a dumb penalty, when we were already down a man - no fault of the refs there.
Then we hustled over to the Bills game. The weatherman let us down - the "showers developing late" developed before we got to the stadium, making the 50 degress at kickoff seem pretty chilly. I would have preferred 30 degrees (making the light rain be light snow instead). But the Bills treated us to a pretty sound game for a 21-0 win - with the exclamation mark being the 5-down goal line stand as time ran out, to preserve the shutout.
Did 5 x 1 minute pick-ups in the middle, just to try to keep my legs honest.
Z's team played to a 3-3 tie, hurt by some questionable officiating, but 2 of the "bad guys'" goals were scored following a dumb penalty, when we were already down a man - no fault of the refs there.
Then we hustled over to the Bills game. The weatherman let us down - the "showers developing late" developed before we got to the stadium, making the 50 degress at kickoff seem pretty chilly. I would have preferred 30 degrees (making the light rain be light snow instead). But the Bills treated us to a pretty sound game for a 21-0 win - with the exclamation mark being the 5-down goal line stand as time ran out, to preserve the shutout.
Saturday Dec 16, 2006 #
Note
slept:6.75 (rest day)
Since all 4 kids had to be somewhere between 7:45 and 8:45 this AM, I did not make it to the OD, then I had too much to do before heading to Buffalo for the Sabres game - I should have run instead.
Friday Dec 15, 2006 #
Running 32:02 [2] 4.0 mi (8:01 / mi)
slept:6.25 weight:168lbs
E-C-P easy. Fantastic December 15th weather for Rochester (~55? with some sun). If this is global warming, bring it on!
6:56
7:29
9:09
8:27
Saw Jim O getting into his car and he asked if I was still out from yesterday morning. I'm choosing to take that as a compliment of my endurance, rather than a shot at how slow I've become.
6:56
7:29
9:09
8:27
Saw Jim O getting into his car and he asked if I was still out from yesterday morning. I'm choosing to take that as a compliment of my endurance, rather than a shot at how slow I've become.
Thursday Dec 14, 2006 #
Running 51:05 [3] 6.11 mi (8:22 / mi)
GTA - 8 of us there this AM (Erik, Frank, Jim, Vinnie, JV, SV, and a special appearance by Dave). Beautiful morning for a December run - 45 degrees, so shorts were an easy call.
I was able to run and chat with them for 10 minutes, but when they dipped down near 7 min pace, I couldn't hang on. Was 7:47 pace for about 10 minutes, 8:21 for the next 10, then 8:35 for a couple of miles, and eased on in at 8:58 pace for the last 14 minutes (I didn't think I was quite that slow, but that's what gmap says: 14 minutes from Clinton to the end).
I was able to run and chat with them for 10 minutes, but when they dipped down near 7 min pace, I couldn't hang on. Was 7:47 pace for about 10 minutes, 8:21 for the next 10, then 8:35 for a couple of miles, and eased on in at 8:58 pace for the last 14 minutes (I didn't think I was quite that slow, but that's what gmap says: 14 minutes from Clinton to the end).
Wednesday Dec 13, 2006 #
Running 15:00 [3] 1.88 mi (7:59 / mi)
max:150 slept:6.25 weight:168lbs
Stress test at the cardiologist's office. Made it the duration - the last 3 minutes were just over 5mph with 16% climb - which most heart patients can't manage.
Managed to demonstrate plenty of serious tachycardia during the stress test (peak heart rate was 210). No structural problems were detected, and there is no real danger with the tachycardia, but it's definitely affecting my performance.
So, we'll probably try a pill solution, and I'll cut out the alcohol, in case that is a cause, and see what happens over the next 6 months.
Managed to demonstrate plenty of serious tachycardia during the stress test (peak heart rate was 210). No structural problems were detected, and there is no real danger with the tachycardia, but it's definitely affecting my performance.
So, we'll probably try a pill solution, and I'll cut out the alcohol, in case that is a cause, and see what happens over the next 6 months.
Tuesday Dec 12, 2006 #
Swimming 41:16 [3] 1.08 mi (38:13 / mi)
slept:5.75 weight:167lbs
4:14/8:33
1:33,8,6,6,7
3:41,40
Felt a little better early, but some tightness/cramping in quads doing breaststroke late.
1:33,8,6,6,7
3:41,40
Felt a little better early, but some tightness/cramping in quads doing breaststroke late.
Running warm up/down 5:53 [2] 0.65 mi (9:03 / mi)
Brief w/up to engage night vision with headlamp...
Orienteering 25:37 [2] *** 2.5 km (10:15 / km)
spiked:4/7c
Stopped at Black Creek Park for a bit of Night-O on an old Yellow course, on the way to Chlesea's hoop game in Churchville. Didn't search too long, but didn't seem like all of the features were at the alleged control locations - I'll have to revisit in daylight sometime. I didn't pack a compass this AM, but that seemed to be more of a problem in measuring distance than keeping a bearing.
I do have to point out that the temp must have been in the 50's. Wonderful December running weather! I would have been in shorts and a t-shirt if I had been able to see what I was running thru so as to avoid the few remaining prickers. Or maybe I just need to harden the frog up.
Chelsea's team lost another heartbreaker, 47-46. They led 42-37 after 3Q but only managed 6 shots in the 4th. Apparently Chelsea has earned herself some playing time - she was even used as a defensive substitution in the last couple of minutes.
I do have to point out that the temp must have been in the 50's. Wonderful December running weather! I would have been in shorts and a t-shirt if I had been able to see what I was running thru so as to avoid the few remaining prickers. Or maybe I just need to harden the frog up.
Chelsea's team lost another heartbreaker, 47-46. They led 42-37 after 3Q but only managed 6 shots in the 4th. Apparently Chelsea has earned herself some playing time - she was even used as a defensive substitution in the last couple of minutes.
Monday Dec 11, 2006 #
Running 32:00 [3] 4.0 mi (8:00 / mi)
slept:9.0 weight:168lbs
Gerbil at Y. Mini stress test. Started at 7mph and went up .1 every lap to 8.0, then back down to 7.5. Could have gone a little higher. Tried to get heart rate after 2 miles and after 8mph, but the equipment couldn't pick it up - I think it looks for a little more consistency in the beats.
Biking 23:00 [3] 6.75 mi (3:24 / mi)
Random Hills 11 @ 89rpm. The hard sections were much tougher than they should have been, of course.
Elliptical 25:00 [2] 2.51 mi (9:58 / mi)
Variety setting with resistance at 10 and the "crossramp" setting varied from 10-12-14-12-8-10
The workout didn't feel complete, so I decided to hop on an elliptical trainer. Maiden voyage, so was a little shakey at the start, and again after 15 minutes when the machine told me to "pedal backwards". I was on what appeared to be the newest Precor trainer at the Bayview Y.
This seems to be more orienteering specific training than running, as I could feel more in my butt area, like running thru the woods. I don't think I could spend very long on the machine though (even while watching - well, more listening to - TV, it was too unnatural to go too long).
The workout didn't feel complete, so I decided to hop on an elliptical trainer. Maiden voyage, so was a little shakey at the start, and again after 15 minutes when the machine told me to "pedal backwards". I was on what appeared to be the newest Precor trainer at the Bayview Y.
This seems to be more orienteering specific training than running, as I could feel more in my butt area, like running thru the woods. I don't think I could spend very long on the machine though (even while watching - well, more listening to - TV, it was too unnatural to go too long).
Sunday Dec 10, 2006 #
Note
slept:6.5 (rest day)
When we returned home from Nate's hockey tournament in the Greater Rome/Utica metropolitan area, I decided to hang some Christmas lights instead of run before the Bills game (which turned out to be a pleasant surprise).
Unfortunately, I was only able to string 2 of our 4 trees in that time - mostly due to the fact that many strings were half-dead and I am missing some key extension cords. So the rest will have to be done in the dark sometime.
Unfortunately, I was only able to string 2 of our 4 trees in that time - mostly due to the fact that many strings were half-dead and I am missing some key extension cords. So the rest will have to be done in the dark sometime.
Saturday Dec 9, 2006 #
Running 55:23 [2] 6.31 mi (8:47 / mi)
After we got the bus unstuck and Nate and crew went off to do some XC skiing (Nate's first time ever on skis), I went for a run. Basic route is here
Very hilly on the way out (both times), so not the kind of course I like to run these days.
When I got back, it seemed Nate had picked up some decent ski technique, but obviously he has a long ways to go. I assume that skating will be easier for him to pick up with his hockey background, than classic, and his running background.
Nate's hockey team picked up their 3rd tournament game win, so they'll play in the finals tomorrow (against a team they already beat soundly). Nice to have a creampuff schedule for an early season tournament.
Very hilly on the way out (both times), so not the kind of course I like to run these days.
When I got back, it seemed Nate had picked up some decent ski technique, but obviously he has a long ways to go. I assume that skating will be easier for him to pick up with his hockey background, than classic, and his running background.
Nate's hockey team picked up their 3rd tournament game win, so they'll play in the finals tomorrow (against a team they already beat soundly). Nice to have a creampuff schedule for an early season tournament.
Friday Dec 8, 2006 #
Note
slept:6.5 weight:167lbs (rest day)
Went to Uno's for pizza between Nate's hockey games in Utica, instead of running. Probably for the best, since my achilles is still a bit sore.
Pizza Sumption 1 [4]
Uno's...
Thursday Dec 7, 2006 #
Note
slept:6.5 weight:167lbs (rest day)
Decided to skip the swim at lunchtime since I had to leave early to meet with the AD at Schroeder. The bad news is that a teacher may be applying for the XCC job next year, which would put me out.
Wednesday Dec 6, 2006 #
Running 31:56 [2] 4.0 mi (7:59 / mi)
slept:5.5 weight:167lbs
E-C-P
6:34! at Good
7:09 to Culv
9:36 :-( to Good
8:36 in
Not a bad December day, 42 and not too much wind - comfortable shorts weather. Planned on going longer, but right achilles started aching near Culver - it was tight this AM. Had to jog in dealing with that plus intestinal distress. No fun.
6:34! at Good
7:09 to Culv
9:36 :-( to Good
8:36 in
Not a bad December day, 42 and not too much wind - comfortable shorts weather. Planned on going longer, but right achilles started aching near Culver - it was tight this AM. Had to jog in dealing with that plus intestinal distress. No fun.
Tuesday Dec 5, 2006 #
Swimming 39:19 [3] 1.02 mi (38:32 / mi)
slept:6.75 weight:166lbs
4:14/8:35
1:37,8,7,6,6
3:35,35
Still a little sore from strength work (8 days ago!) - I guess I did some damage. Time to ease back into the strength work.
1:37,8,7,6,6
3:35,35
Still a little sore from strength work (8 days ago!) - I guess I did some damage. Time to ease back into the strength work.
Monday Dec 4, 2006 #
Running 39:27 [2] 4.59 mi (8:36 / mi)
slept:8.5 weight:167lbs
Easy run (route) staying outside the Inner Loop from North St, counter-clockwise to University/Main and in.
Sunday Dec 3, 2006 #
Running 26:07 [2] 3.07 mi (8:30 / mi)
slept:6.0
Easy run in the cold and wind in Orchard Park before Zach's hockey game (4-1 win), then we were right off to the Bills game, where the amazing JP engineered scoring drives of 19 and 13 yards early in the second half to make the game close. He was lucky that the Chargers d-backs had cold hands and couldn't catch his passes, so he only had 2 INTs.
Saturday Dec 2, 2006 #
Note
(rest day)
After staying up to watch the Sabres last night, wasn't ready to get up for the Over Door run, then didn't have a good gap to run before things got very busy before 3 (Zach hockey, ROC Board meeting, Chelsea's hoop game - she scored again in her 2nd varsity game - in Brockport, then Nate hockey until 9:15).
With that schedule, I wasn't able to stick around for the Scooge-O.
With that schedule, I wasn't able to stick around for the Scooge-O.
Friday Dec 1, 2006 #
Note
(rest day)
Unplanned rest day. Had to leave work for too long to attend teacher conferences (second one was delayed, so I had to skip it and return to work).