Training Archive: bishop22In the 31 days ending 2007-03-31:
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| 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 | S | ||||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31 | ||
| Orienteering race 1:14:57 [4] *** 8.2 km (9:08 / km) +200m 8:09 / km | |
| spiked:15/23c slept:7.0 | ||
| Red course at DVOA Fox Chaser / Interscholastic Champs at Fair Hill. Very fast terrain, but I made enough mistakes to wind up with a mediocre performance. Lost over a minute on the first control, even though a trail led me to within 30m of the flag. Another mental mistake cost me over 3 minutes on C7 when I didn't see the obvious and easy to use attack point that was 50m from the flag.
Started to run well, and picked up the fastest splits on 10 & 13, but then hit a rough patch where I overran controls 15 and 18. Did rally for a pretty strong finish: top 10 splits on Red for the last 4 controls (finished 22 of 58). Enough mistakes to finish 2:21 behind Rob. Chelsea had a great first solo run, finishing right in the middle of the pack in the high school JV competition (16 of 30). She actually beat me by 3 seconds on the final sprint (even though I ran quite hard) and beat Nate by 6 seconds. Nate and Zach had strong performances. | ||
| Orienteering race 29:08 [3] *** 2.7 km (10:47 / km) +60m 9:43 / km | |
| spiked:8/12c | ||
| Truly pathetic performance. Made an error of over 2 minutes on C4 - didn't check compass and only did "rough map reading" (not a good combination). Saw Wyatt just ahead for the next few controls, but lost sight of him leaving C8. Crossed a small trail and hit a large trail, as planned, but it wasn't the correct large trail, and I ran off the map just before I realized I wasn't in the right spot. Took quite some time to get back on the map and relocate (back near C8, in fact) and so I lost over 8 minutes on the leg. At least I was not inclined to run too hard, with another race tomorrow. | ||
| Running warm up/down 14:00 [2] 1.56 mi (8:59 / mi) | |
| Mostly w/up before the main race, but a little jogging before and after the sprint. | ||
Red - Day1 - Splits | ||
Friday Mar 30 | ||
| Event: DVOA A-Meet (Interscholastics) | ||
| Note | |
| slept:4.0 (rest day) | ||
| Just walked around the Princeton campus, including a tour, so Chelsea could check it out. My idea to go for a short jog while Chris and Chelsea looked for food and a sweatshirt was shot down. | ||
Thursday Mar 29 | ||
| Running 30:00 [2] 3.64 mi (8:14 / mi) | |
| slept:6.0 weight:165lbs | ||
| Easy run around Wayne high school during Nate's track meet (a scrimmage). He ran the 400 IH, the 3200, and the 4 x 800 relay (with only the 4x400 to recover from the deuce).
| ||
Wednesday Mar 28 | ||
| Running 39:26 [2] 5.0 mi (7:53 / mi) | |
| rhr:40 slept:5.25 weight:165lbs | ||
| Up the river to the UR X-walk and back. Nice, sunny day, but a chilly wind out of the north made the return trip a little less pleasant.
Did 6 x 3 riverwalk lights (20-25 secs) on the way back to try to loosen up my legs/groin after yesterday's speed session. They have cleared the construction stuff out from under the east side of the new "Douglas-Anthony" bridge. Looking forward to having the thing open and not have to squeeze thru the narrow lanes. Out Back 5:06 4:32 8:35 8:29 6:20 6:23 | ||
| Stretching 1:00 [1] | |
Tuesday Mar 27 | ||
| Running intervals 10:22 [5] 3.2 km (3:14 / km) | |
| rhr:39 slept:7.0 weight:164lbs | ||
| Track workout at the Thomas track with the Schroeder boys. Perfect running weather, so we went a little quicker than last time. Did 4x200, 2x400, 1x600, 1x400, 3x200. I let some of the kids out of a few of the reps, since they haven't all been running. I also kicked Nate's butt, since he developed cramps again.
Times: 38.3, 37.6, 36.9, 37.4 79.2, 79.8 2:00.6 79.5 38.6, 37.9, 36.6 | ||
| Running 28:51 [3] 3.6 mi (8:01 / mi) | |
| w/up & w/dn to the track and back | ||
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| Recovery jogs after intervals - 200m after 200m; 400m after others. | ||
| Stretching 1:00 [1] | |
Monday Mar 26 | ||
| Swimming 42:47 [3] 1.25 mi (34:13 / mi) | |
| rhr:38 slept:5.0 weight:167lbs | ||
| 3:59/7:56
1:29,32,32,31,30,30,29,27 (on 1:45) 3:25,25 HR surprisingly low this AM, especially given the limited sleep (OK, so I was up playing CF until after 1AM), but I took it for a second minute to verify. Hopefully it is just a sign of getting somewhat fit. | ||
| Biking 30:00 [3] 10.12 mi (2:58 / mi) | |
| ahr:117 max:142 | ||
| Jumped on the bike at the downtown Y after swimming.
21 min of Random Hills-11 @ 91rpm (2 min w/dn), then 7 min of Manual-11"ish" @ 90rpm | ||
Sunday Mar 25 | ||
| Orienteering 36:47 [1] *** 2.45 km (15:01 / km) | |
| spiked:5/5c slept:6.75 | ||
| Nate placed our test flags at 5 old control locations at Chestnut Ridge Park, and I followed Chelsea around, since she has to go "From Zero to Orange" by Saturday for the Interscholastic meet.
She definitely has potential - the goal is to make sure she is capapble of finishing the courses both days. | ||
| Mapping/Field Checking 1:00 [1] | |
| Made my maiden voyage into the field. Spent about an hour at Plank South, working on the details of the area south of the school, as I try to develop my first "real" map (as real as a school map can be). | ||
| C • DVOA? 2 | ||
Saturday Mar 24 | ||
| Hashing 1:20:00 [2] 8.0 mi (10:00 / mi) | |
| slept:7.0 | ||
| Hash in the Buff - Kenmore specifically. Long trail, almost all roads - out for over 2 hours, but 2 beer stops along the way.
Still fairly sore from Thursday's workout - but a good pain. | ||
Friday Mar 23 | ||
| Swimming 35:48 [3] 1.02 mi (35:05 / mi) | |
| rhr:44 slept:4.5 weight:164lbs | ||
| 4:01/8:10
1:30,32,31,32,33,30,29 (on 1:50) 3:28,26 Took it easy. Felt sluggish and sloppy. Need to make it to my planned swim sessions more consistently. | ||
| C • kids 1 | ||
Thursday Mar 22 | ||
| Running intervals 9:17 [5] 2.8 km (3:19 / km) | |
| rhr:42 slept:6.0 weight:164lbs | ||
| My debut as a track coach - the coach asked if I would help with the distance kids, and I got the OK from my boss to get to practice twice a week.
The full workout was 8 x 100m strides, 4 x 200m, 4 x 400m, 3 x 200m (4 were scheduled, I limited the kids to 3 because they were running too quick - we did 3-person relays for fun, and I only did 2). Ran out of time for some additional strides to complete the pyramid, so we did a few pick-ups on the way back to Schroeder. 200s: 37.1, 37.7, 39.3, 39+ 400s: 81.3, 81.3, 80.9, 81.7 200s: 39.3, 39.5 That's the fastest I've run in a long time and my groin was a little sore afterwards. | ||
| Running 30:06 [2] 3.6 mi (8:22 / mi) | |
| Just over 15 minutes to run from Schroeder to the Thomas track (via 5 Mile Line), just under 15 minutes back (via Hard / K-Mart plaza). I guess that it doesn't matter which way we go, distance-wise. | ||
| Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi) | |
| Did just over 200m recovery after each 200 and just over 300m after each 400, plus the other random stuff | ||
Wednesday Mar 21 | ||
| Running 37:52 [2] 4.75 mi (7:57 / mi) | |
| rhr:41 slept:6.0 weight:164lbs | ||
| East-Culver-Monroe
7:15 at Good 7:33 to Culv 7:18 to Mon 15:46 in (9:47 for 10 min section). | ||
| Note | |
| Last night's sleep was from 8:30pm - 2:30am. Couldn't get back to sleep after moving upstairs, so I went downstairs, got Catching Features working again (needed new version in order to attach to Comp server - I must've missed that old AP thread).
I also made some updates to my O web site that I had abandoned. Includes a 2007 page with scans of the Long and Middle Flying Pig Red maps. And I now have a possible outline for a track program for the distance runners. I've been asked to help out with the Schroeder boys team. Amazing what can be accomplished when you don't watch TV! That won't happen tonight, since the Sabres are on, and I missed the last 2 games while at the Pig. | ||
| C • Web site 3 | ||
Tuesday Mar 20 | ||
| Running hills 17:55 [5] 2.5 mi (7:09 / mi) +184m 3:37 / km | |
| ahr:149 max:165 rhr:41 slept:5.75 weight:165lbs | ||
| Treadmill workout. 5 x 1/2 mile with 1/4 mi recovery. Decided to start at 4% incline, since that matches most of the weekend's courses. Did one at 8mph (max hr only 148), then one at 8.5 (max hr 157), then moved incline to 5% and did 3 more at 8.5 (hr 160, 162, 165) - the first of those 3 had an accidental treadmill pause button hit, so the times were:
3:45, 3:31, 3:38, 3:30, 3:30 | ||
| Running intervals 3:06 [5] 0.5 mi (6:11 / mi) | |
| Did one last 1/2 at the usual 1% incline. Started at 9 mph and picked it up to see what calorie rate matched the hills I was doing, but even when I maxed out at 10 mph for the last 220, the rate was lower (but my hr was higher - 166). Felt surprisingly easy, but I was glad to not do another. | ||
| Running warm up/down 25:24 [2] 3.0 mi (8:28 / mi) | |
| Easy mile w/up (7.0-7.5 mph), 1/4 recovery after each hill/interval (6.6 mph), 1/2 w/dn (7.0-7.5 with 4 strides thrown in). | ||
Monday Mar 19 | ||
| Note | |
| rhr:44 slept:5.75 weight:163lbs (rest day) | ||
| Was planning on gettting a swim in at lunch, but the snow had started again and I was just worn out enough from the weekend to use that as an excuse for a day off. | ||
Sunday Mar 18 | ||
| Orienteering race 1:24:25 [4] *** 8.4 km (10:03 / km) +350m 8:19 / km | |
| spiked:13/15c rhr:44 slept:6.5 | ||
| Flying Pig Long Red. One of my better efforts, for controls 1-9. I was seeing stuff that I don't usually see, both on the map and in the terrain. I was not running particularly fast, being a little worn out from the other 3 races, but I was moving quickly enough.
Then came C10. I haven't measured the leg yet - I don't have anything long enough, but it must have been over 3K. I spent too much time walking, trying to maintain contact with the map, and trying to regain contact once I lost it. I would have been better off just running on a rough bearing, as there were plenty of big things to cross that would have allowed me to relocate. As it worked out, I spent longer on C10 than I did on the first 9 combined. I passed a couple of folks between 10 and 13, even though I was running out of gas, as evidenced by Nate beating me by 2 seconds on the finish leg, despite my best efforts. It will be interesting to see the splits, and find out whether I lost the 8-9 minutes that would have had me in the pack, all on the long leg. | ||
| Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi) | |
| Warm down extended by almost 6 minutes because Nate had the keys at the finish line but didn't give them to me, so I had to make an extra round trip. | ||
Day 3 Red - Splits | ||
Saturday Mar 17 | ||
| Orienteering race 22:22 [5] *** 2.9 km (7:43 / km) +140m 6:13 / km | |
| spiked:12/15c rhr:42 slept:6.25 | ||
| Flying Pig Sprint @ French Park. Cautious to C1 to avoid a repeat of yesterday. Lost over a minute going to C2. Tried to pick up an indistinct trail, but it wasn't where I thought. My other errors were relatively small. On the way to C8 it was clear that a West Point guy was running my course. We went back and forth a bit - he was clearly faster (but not by much), but my navigation was a little more precise and my planning ahead saved me a second or two on him several times. He did run away from me downhill the last couple of controls.
I think I was 4th in M40+, but only a few seconds out of 2nd. Oh well, better than yesterday. | ||
| Orienteering race 23:58 [5] *** 2.9 km (8:16 / km) +150m 6:34 / km | |
| spiked:10/14c | ||
| Second Flying Pig Sprint of the day @ Burnet Woods. Urban park, so Nate and I got in the local groove by cranking a hip-hop station after stopping at BK ("I'm hot 'cause I'm fly; you ain't 'cause you not"). Well, I was hot for a while, but then, not. Started conservatively for the first couple of controls, to make sure I was good-to-go on the map (which, BTW, was 1:4K - a fact that I forgot until just now - explains a couple of my errors). Got into a smooth rhythm thru C10. But then started to lose it. C11 was a problem (see comments in splits), C12 was poorly planned and C14 was the dreaded wide-S-shaped route.
Overall, I think this was a slightly poorer effort than this AM, but, ironically, I may have done slightly better in my age group. Or maybe it was just different people that beat me this time. I haven't seen the full results yet. | ||
| Running warm up/down 30:00 [2] 3.43 mi (8:44 / mi) | |
| Managed to warm up and warm down twice. It helped that I wanted to get back and see Nate start and finish both courses. | ||
Sprint 3 (Blue/Red) - Splits | ||
Sprint 3 (Blue/Red) - Splits | ||
Friday Mar 16 | ||
| Event: Flying Pig XI | ||
| Orienteering race 49:03 [4] 4.6 km (10:40 / km) +240m 8:27 / km | |
| rhr:41 slept:7.25 | ||
| Short Pig Red Course. Plan was to be conservative early, and there was a great conservative trail route to the first control, but do I take it? No. Idiot. Drifted too far right and spent 9 minutes on a 250m control. There was too much detail for me to handle on the way to 2, so I kind of winged it and got away with it, but then I did a pretty nice job of reading the map most of the rest of the way. But at the expense of some lost speed - that should leave some energy for the rest of the weekend. | ||
| Running warm up/down 17:00 [2] | |
| Various jogging around before the start - included heading to the start with Nate. He had some problems on controls 1, 2 and 8, but still managed sub-11/k on his first Orange as an true M-16. | ||
Red - Splits | ||
Thursday Mar 15 | ||
| Note | |
| rhr:42 slept:5.0 weight:166lbs (rest day) | ||
| Used lunchtime to finish packing for the Pig instead of getting in an easy swim. | ||
Wednesday Mar 14 | ||
| Running 40:54 [2] 5.0 mi (8:10 / mi) | |
| rhr:40 slept:5.75 weight:165lbs | ||
| Ran up the river to the UR crosswalk and back. Out in 21:55, back in 18:59, and coming back felt easier (out was mostly into the wind and I was feeling a little sluggish from yesterday plus I had forgetten the vitamin I for my back this AM). | ||
| Stretching 1:00 [1] | |
Tuesday Mar 13 | ||
| Running tempo 15:28 [4] 2.25 mi (6:51 / mi) | |
| rhr:40 slept:6.0 weight:165lbs | ||
| Beautiful day! It doesn't get any better than this - upper 50s and sunny, after about 2 months of serious winter. Shorts and t-shirt at last.
Tempo run out State/Lake from Main St to the crosswalk at Nazareth Academy. Tried for 7 min pace (and hoped it was a little quicker), and when I got back and g-mapped it, I found these splits: Lyell Ave - 5:37 (6:50 pace) Glendale - 6:22 (6:55 pace) Nazareth - 3:29 (6:54 pace w/ uphill finish) Lower back a little sore, but not as bad while running vs sitting at the desk. | ||
| Running 34:01 [3] 4.25 mi (7:59 / mi) | |
| Ran around downtown a bit before the tempo run. There was a hash nearby on Sunday and I was able to follow the flour a bit, but lost it near B&L.
Plus the run back from Naz. | ||
| Stretching 1:00 [1] | |
| I just want to start tracking the days that I make an effort to actually stretch. | ||
Monday Mar 12 | ||
| Swimming 41:12 [3] 1.19 mi (34:37 / mi) | |
| rhr:40 slept:5.75 weight:165lbs | ||
| 3:58/7:58
1:27,30,31,29,29,30,28,28 (on 1:45!) 3:20,18,17 | ||
| Biking 37:00 [3] 12.75 mi (2:53 / mi) | |
| ahr:114 max:137 | ||
| Lower back tightened up (right side) while putting socks on, so would have been foolish to do weights and I just hopped onto the bike.
21 min Random Hills-11 @ 91 rpm only 111 avg hr. Easy parts were way too easy and the hard parts were a struggle - not sure if it was coming off the swimming or tweaking my back that had more of an effect. 14 min Manual-11 @ 89 rpm 118 avg (125 max) hr. | ||
Sunday Mar 11 | ||
| Orienteering 39:39 [2] *** 3.6 km (11:01 / km) | |
| spiked:5/5c rhr:41 slept:7.25 | ||
| In EA with Zach, so I took him up to Emery Park and set a short 5 control course for him - a little harder than yellow because of the snow covering many roads and all trails. He gave me a few minute head start, I set our small controls out, then went around again and picked them up.
Snow was quite deep in places, so I really didn't want to be out any longer, especially since I broke thru some ice crossing a creek during the second loop. Splits (stopped the watch while I hung the flags, but not taking them down): Loop 1 2 2:49 2:06 5:29 5:13 2:31 2:20 5:17 3:02 2:53 2:02 3:04 2:47 | ||
Saturday Mar 10 | ||
| Running 1:39:08 [2] 13.0 mi (7:37 / mi) | |
| slept:6.75 weight:161lbs | ||
| ODR, special edition at the Irondequoit Bay outlet, for the annual trip around the bay. Must have been about 100 people there, but almost no one going my pace. I ran with Howie, who, coming off his injury troubles was only slightly faster than I wanted to go. I dropped back a bit going up the hill on Empire, and I had some tightness breathing before the downhill on Bay, but all else was OK. Hamstrings were still a bit sore from Wednesday's weights, but not dangerously sore.
We were 25:49 at Culver and 104 51:30 at the "water stop" at the end of the bay 1:18:23 at Backus or whatever takes you over to Dewitt (but we stayed on Bay) | ||
| C • Around the bay run 3 | ||
Friday Mar 9 | ||
| Note | |
| slept:6.25 weight:164lbs (rest day) | ||
| Decided a day off was the way to deal with the sore and tired feeling from the last 3 days. | ||
Thursday Mar 8 | ||
| Running 46:59 [4] 6.33 mi (7:25 / mi) | |
| rhr:41 slept:6.5 | ||
| GTA with Erik, Scott, Jim O, JV, Vinnie and Darren. Here's the route.
Averaged over 7:20 pace, but with a little bit of fresh snow, the effort was much closer to 7. And we had the usual pick-ups along the way. They dropped me once when I lost 12 seconds tying my shoe on Atlantic, and again when they picked it up after crossing East. But I stayed fairly close, and caught back up at lights. | ||
| Swimming 34:54 [3] 1.02 mi (34:11 / mi) | |
| 3:57/8:02
1:29,31,30,30,30,30 (on 1:45!) 3:21,18 Arms were a bit sore from lifting yesterday and I felt generally sluggish from the last few days of training. Froze on the way to the Y, since I forgot my jacket this AM and the wind chill was about 5. | ||
Wednesday Mar 7 | ||
| Weights 16:00 [3] | |
| 1 circuit. I split the hamstring curls into 2 single leg sets - I think my left leg is riding on the coatails of my right - will do the same for the quad extensions next time. | ||
| Running 31:38 [2] 4.0 mi (7:54 / mi) | |
| rhr:44 slept:5.5 weight:163lbs | ||
| Easy run on the treadmill - started at 7.0 for a lap, worked up to 7.5 until 2 mi, then worked up to 8.0 and back to 7.5 until the last lap.
8:19 7:56 7:33 7:50 | ||
| Biking 30:00 [3] 9.12 mi (3:17 / mi) | |
| ahr:121 max:130 | ||
| Manual mostly level 10 @ 90rpm, some 11 up front 'til the HR hit 130, some 9 after 22 minutes for a break. | ||
Tuesday Mar 6 | ||
| Running intervals 19:02 [5] 3.0 mi (6:21 / mi) | |
| ahr:142 max:162 rhr:42 slept:5.75 weight:164lbs | ||
| 4 x 3/4 mile on the treadmill downtown (1/4 recovery after each). Went 9.3 mph, 9.3, 9.4, 9.5/9.7 (switched halfway). So the times were 4:50, 4:49, 4:45, 4:38. Had plenty left in the tank - no way I should have been so slow on Saturday. HR only climbed to 155, 156, 159, 162, so I definitely could have gone harder, but I want to remain conserative with the intervals, until a race proves that I should be going harder. Recoveries (@ 6.6) got the rate back down to 130. | ||
| C • Heart Rate monitor 2 | ||
| Running warm up/down 24:54 [2] 3.0 mi (8:17 / mi) | |
| 1 mi w/up @ 7.0-7.5
recovery jogs @ 6.6 1 mi w/dn @ 7.5-8.0 | ||
Monday Mar 5 | ||
| Swimming 40:08 [3] 1.14 mi (35:11 / mi) | |
| rhr:41 slept:6.75 weight:163lbs | ||
| 3:56/7:58
1:28,30,30,30,29,29,29 (on 1:50) 3:19,19 | ||
| Biking 23:00 [3] 9.22 mi (2:29 / mi) | |
| ahr:121 max:141 | ||
| Random Hills-11 @ 93rpm - spun @100-110 early to get heart rate going.
Walking over to the Y was easily the worst conditions I've been in all winter. Wind was really whipping the snow into my face. | ||
| C • Winter conditions 2 | ||
Sunday Mar 4 | ||
| Map Run 53:58 [2] 5.4 mi (10:00 / mi) | |
| rhr:42 slept:6.75 weight:161lbs | ||
| Ran on the Ellison Wetlands map, almost entirely on the icy trails. Took a very round-about way from Empire to Old Browncroft, and a more direct route back. | ||
Saturday Mar 3 | ||
| Note | |
| Buffalo Shamrock Run | ||
| Running race 34:26 [4] 8 km (4:18 / km) vdot: 47.0 | |
| rhr:40 slept:7.75 | ||
| Disappointing performance at the Buffalo Shamrock Run. Couldn't move out of tempo pace and really race, but I guess it's been quite some time since I really raced a road race (almost a year?). It was about freezing and a bit on the windy side.
Nate stayed with me for the first 3/4 mile and then dropped steadily back to 36:57. Chelsea ran 44:46 - not bad coming off of basketball season. I probably should enter some more road races to try to get the mental part back. I know I'm in better physical shape than this. Stopped in the beer tent afterwards for my first 2 beers since my cardiologist appointment in December. Hopefully no arythmia will return, but I will be very cautious. | ||
| Running warm up/down 21:00 [2] 2.4 mi (8:44 / mi) | |
| Did a mile w/up, then ran over to the start line. Afterwards, I hustled back to give a quick cheer for Nate and jog in with Chelsea.
| ||
Friday Mar 2 | ||
| Running 24:52 [2] 2.87 mi (8:39 / mi) | |
| rhr:40 slept:5.0 weight:166lbs | ||
| Easy loop in the city ahead of the Shamrock Run tomorrow. With the temp drifting above freezing, the smell of spring was present thanks to the weed that was being burned on a streetcorner and in a passing car, both late in the second mile. | ||
Thursday Mar 1 | ||
| Note | |
| rhr:41 slept:6.5 weight:164lbs (rest day) | ||
| Was going to swim at lunch, but I had a meeting in Webster at 11, so I went to Guido's with Chris, instead. | ||
| Pizza Sumption 1 [5] | |
| 1 slice of Guido's Buffalo Chicken Pizza - it could probably feed a family of 4. | ||