Training Log Archive: bishop22In the 31 days ending Jan 31, 2008:
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Thursday Jan 31, 2008 #
Running 54:30 [3] 7.47 mi (7:18 / mi)
rhr:40 slept:5.75
GTA with Erik, Vinnie, Lawrence, JimO, JV, DV and G2. Route later.
The usual pick-ups, but I stayed a little closer this time. The return was via Park and they got ahead between Alexander and Goodman, but I picked it up to Culver and caught back up by running 5:48 (6:32 pace) - the exact same time that I ran in the other direction with Scott on Tuesday. That knocked me out and I dropped about 40 seconds on the way bak to Erik's.
The usual pick-ups, but I stayed a little closer this time. The return was via Park and they got ahead between Alexander and Goodman, but I picked it up to Culver and caught back up by running 5:48 (6:32 pace) - the exact same time that I ran in the other direction with Scott on Tuesday. That knocked me out and I dropped about 40 seconds on the way bak to Erik's.
Wednesday Jan 30, 2008 #
Biking 23:00 [3] 8.39 mi (2:44 / mi)
ahr:115 max:136 rhr:44 slept:5.5 weight:167lbs
21 min Random Hills-15 @ 94rpm
2 min w/dn @ 12
Great day to stay indoors with the 50+ wind gusts that blew our basketball hoop over again. Zach told me that we should have laid it down this AM, but I chose not to, since I was leaving for work. In hindsight, I definitely should have lowered the rim to the lowest setting - I'm sure it would have stayed up.
2 min w/dn @ 12
Great day to stay indoors with the 50+ wind gusts that blew our basketball hoop over again. Zach told me that we should have laid it down this AM, but I chose not to, since I was leaving for work. In hindsight, I definitely should have lowered the rim to the lowest setting - I'm sure it would have stayed up.
Crosstrainer 20:00 [3] 2.3 mi (8:42 / mi)
ahr:124 max:138
15 min of intervals (4/9 and 10/12)
5 min w/dn (4/9)
5 min w/dn (4/9)
Tuesday Jan 29, 2008 #
Running 58:16 7.72 mi (7:33 / mi)
rhr:41 slept:6.5
Ran with Scott (this route). Did some gradual pickups, nothing too intense. On Park Ave, I decided to try to run sub-7 pace from Culver to Goodman - with Scott chasing me I ended up clocking in at 6:34 pace for just about 0.9 miles. The pace was hurt briefly, then helped in the middle when an old lady didn't look right when turning right at a stop sign and almost clipped me as I crossed - I think I scared her enough that she stopped for Scott, too.
Monday Jan 28, 2008 #
Swimming 36:54 [3] 1.02 mi (36:10 / mi)
slept:6.5
4:09/8:16
1:28,31,31,31,28,32 (on 1:55)
3:24,21
1:28,31,31,31,28,32 (on 1:55)
3:24,21
Sunday Jan 27, 2008 #
Running 31:59 [2] 4.1 mi (7:48 / mi)
Ran from SIR after dropping Z off for his hockey game. Went out West Main to the funky intersection, then back Brown - Orange and up past the soccer stadium, back past the baseball stadium and in via the ped bridge over 490.
Hockey 48:00 [3]
4-3 win, after being down 3-1. My line was even, giving up the first goal, but scoring our 2nd to get the rally going. It is blatantly obvious that I can only stop in one direction. That fact, plus playing with a little more abandon meant some spills and bruises.
Saturday Jan 26, 2008 #
Skiing (Skate) 30:00 [2]
slept:8.5
Went to Nate's meet at Harriet Hollister. It was much larger than usual (several Syracuse-area teams were there, since it served as an ESG and JO qualifier), so they had tighter restrictions on access, so I had to stay mostly on narrow, ungroomed trails to get back onto the course to see Nate 4 times, then back to the car (did a couple of bonus loops on the way back). After Nate's race, the girls still had to go, then an open ESG qualifier, so it wasn't worth sticking around to do the groomed trails.
Friday Jan 25, 2008 #
Running 47:36 [3] 6.11 mi (7:47 / mi)
slept:6.0
Ran down Main St to meet Scott and Vinnie, then we continued on to South / the river trail to meet G2 and Skull. Full route is here. Skull and Vinnie left us as we crossed South Ave in Highland Park.
Effort was greater than pace, as we spent a fair amount of time on slippery stuff, and the wind was definitely at "annoying" level (too cold into the wind, too hot with the wind). When I fell behind, I kept telling myself that the battle for 3rd place on Blue in Texas might be wide open behind feet (registered) and Swampfox ("Yes" on the event list).
Effort was greater than pace, as we spent a fair amount of time on slippery stuff, and the wind was definitely at "annoying" level (too cold into the wind, too hot with the wind). When I fell behind, I kept telling myself that the battle for 3rd place on Blue in Texas might be wide open behind feet (registered) and Swampfox ("Yes" on the event list).
Thursday Jan 24, 2008 #
Running 42:59 [3] 5.69 mi (7:33 / mi)
slept:5.25
GTA route. The pack count was almost as high as the temperature this AM (10 + 2 in the ladies aux vs a temp of 16). Erik, Scott, Lawrence, JV, DV, JimO, Darren, G2 and the new girl. By the 19 minute mark, I had dropped back about 15 seconds, despite running 7:07 for the 1.74 miles leading up to that. And the effort-adjusted pace was sub-7, since all of the side streets had just enough snow / icy patches to slip a bit. Averaged over 7:30 pace the rest of the way, including after Scott waited for me when the pack turned in early (Erik off to a ski race in Michigan this weekend).
Definitely a setback today, in regards to keeping up with the pack. I may be due for a day off to freshen up the legs, or maybe not quite yet, since I haven't put up a goose-egg so far this year.
Definitely a setback today, in regards to keeping up with the pack. I may be due for a day off to freshen up the legs, or maybe not quite yet, since I haven't put up a goose-egg so far this year.
Swimming 39:00 [3] 1.08 mi (36:07 / mi)
4:12/8:24
1:29,30,29,20,31,29 (6 on 1:55 - progress)
3:27,21 (had someone to catch at the end of the 2nd one)
1:29,30,29,20,31,29 (6 on 1:55 - progress)
3:27,21 (had someone to catch at the end of the 2nd one)
Wednesday Jan 23, 2008 #
Biking 35:00 [3] 12.29 mi (2:51 / mi)
ahr:118 max:147 slept:6.0
21 min Random Hills-14 @ 93rpm (113/147)
2 min w/dn
10 min Manual-12 @ 90 rpm (127/137)
2 min w/dn
2 min w/dn
10 min Manual-12 @ 90 rpm (127/137)
2 min w/dn
Tuesday Jan 22, 2008 #
Running 46:09 6.0 mi (7:42 / mi)
slept:5.75
River loop to UR Ped Bridge. Picked it up a bit on the old measured mile (7:36 into the wind), and on the west side of the river (7:09 with the wind), and 200 steps, 400, 100 and 300 in random spots before and after.
Monday Jan 21, 2008 #
Swimming 46:00 [3] 1.25 mi (36:48 / mi)
slept:6.0
Went in to work late after "Freezing at Peewee Hockey" (but with no DD hot chocolate to take the edge off). Zach's Peewee Minor team led 1-0 after 1, but in the last 2 periods, 9 penalties were called on Z's team and zero on the other team, so they ended up losing, 3-1.
So, no time to work out at lunch and I had to hit the Bayview pool at 9pm.
4:09/8:15
1:29,29,28,29,28
3:25,20,20
Finally able to get my set of 100s back under 1:30!
So, no time to work out at lunch and I had to hit the Bayview pool at 9pm.
4:09/8:15
1:29,29,28,29,28
3:25,20,20
Finally able to get my set of 100s back under 1:30!
Sunday Jan 20, 2008 #
Orienteering race 55:20 [3] *** 5.53 mi (10:00 / mi)
spiked:23/24c slept:6.0
ROC Score-O at Mendon Ponds. The Ski-O had to be canceled due to a lack of snow, but that didn't mean it wasn't winter, as the temp was about 15 degrees. So, I overdressed with long underwear under my sweatpants. Started out as a Micro-O of sorts, as the first 3 controls all had non-score-o controls to distract me. I knew to ignore the first 2, but after not finding the 3rd control, I went over to the wrong side of the trail to check the flag that I saw there. Went back and found C3, well beyond its mapped location. I passed Walt near C4, then leaving C8, I had a branch poke me in the gut. I think it was here that I lost my control card, since it was missing when I got to C9. I spent just over 4 minutes doubling back to C8 to look for it, then getting back near C9. The rest of the controls were rather trivial, I even ran with the map in my pocket for some stretches. I was not running very fast, though. I'm not sure what percent combination the main factors had (overdressed, constraining my leg movement; depressed about the lost card that took me out of the running; legs still heavy from Friday's workout). After punching C5, I had to go back and punch again at 3, 4, 2 and 1, losing over 7.5 minutes in the process (about 12 minutes overall - roughly my time behind Steve, Rob S and maybe someone else).
Hashing 39:00 [2] 4.33 mi (9:00 / mi)
Very cold hash from Johnny's (which was closed). I arrived late, but so did 2 others, so we eventually tracked the pack down, despite the dearth of flour, just after their first stop. Then it was on to a very frigid stop near Tryon Park, which we did not enter, and a chilly run back into the wind to the start.
Hockey 46:00 [3]
Minus-1 again, but this time my line got a goal.
During the training section, I found out that I cannot skate backwards with one leg.
During the training section, I found out that I cannot skate backwards with one leg.
Saturday Jan 19, 2008 #
Running 46:00 [2] 5.52 mi (8:20 / mi)
Easy run from Village Sports in Fairport, during Luke's hockey practice. Did a loop of the Island Valley golf course, which turned out to be much less interesting than I expected, then Baird - Midvale - trail leading to Eyer Park, with a detour through some ATV trails, winding up at some sort of camp, out to Lincoln - 31F, then I still had some time to kill, so I cut thru Betty's old neighborhood - Jefferson - Perinton Park and back.
Friday Jan 18, 2008 #
Running 29:30 4.0 mi (7:23 / mi)
max:156
Gerbil at Bayview after dropping Z off for soccer practice at 5. Warmed up first half from 7-7.5 mph, stayed there until the mile mark, then went up 0.1mph every 0.1 mile, until I was ready to be done, which turned out to be at the 3.25 mile mark, at 9.8mph. Eased up for a "lap", then mostly around 8.5 mph for the last half mile.
Then it was off to Chelsea's basketball game. They lost to Gates by 6 (it was 20 last time). Chelsea only played 18 minutes. It was 37-30 while she was in, 18-31 while she was out.
Then it was off to Chelsea's basketball game. They lost to Gates by 6 (it was 20 last time). Chelsea only played 18 minutes. It was 37-30 while she was in, 18-31 while she was out.
Thursday Jan 17, 2008 #
Running 55:30 [3] 7.36 mi (7:33 / mi)
rhr:40 slept:6.5
GTA with Erik, Vinnie, JV, DV, Jim O, G2, plus Michelle and Jane. Sue and Shannon ran the ladies route. I forgot to save the route in gmap, but we went down to Elmwood, then back up to Highland, over to Mt Hope - Gregory, wound around across Monroe - Harvard, then I turned on Rutgers - Monroe & in.
It looks like it was a very friendly 7:45 average to Highland, then I lost about 45 seconds by South Ave, while I averaged 7:25. They let me catch back up on Mt Hope, then took off again, while I could do no better than 7:20 pace. I lost sight of them on Harvard, hence the turn on Rutgers, while they apparently went all the way to Culver.
Only 3 more GTA runs before I start the Spring O season, and I have quite a gap to close.
It looks like it was a very friendly 7:45 average to Highland, then I lost about 45 seconds by South Ave, while I averaged 7:25. They let me catch back up on Mt Hope, then took off again, while I could do no better than 7:20 pace. I lost sight of them on Harvard, hence the turn on Rutgers, while they apparently went all the way to Culver.
Only 3 more GTA runs before I start the Spring O season, and I have quite a gap to close.
Swimming 35:45 [3] 0.97 mi (36:51 / mi)
4:17/8:33
1:32,34,35,33,32
3:31,26
Arms were feeling pretty heavy today, hence the slower times.
1:32,34,35,33,32
3:31,26
Arms were feeling pretty heavy today, hence the slower times.
Wednesday Jan 16, 2008 #
Biking 35:00 [3] 12.05 mi (2:54 / mi)
ahr:120 max:142 rhr:51 slept:5.5 weight:169lbs
21 min Random Hills-14 @ 90 rpm
2 min w/dn
10 min Manual alternating 11/12
2 min w/dn
2 min w/dn
10 min Manual alternating 11/12
2 min w/dn
Crosstrainer 25:00 2.65 mi (9:26 / mi)
ahr:124 max:137
Intervals on Precor roughly 2min/2min
4/7 and 10/10 were the settings (10/12 for the last 3 intervals)
Legs were a little heavy after today's workout, despite the relatively low hr during it.
4/7 and 10/10 were the settings (10/12 for the last 3 intervals)
Legs were a little heavy after today's workout, despite the relatively low hr during it.
Tuesday Jan 15, 2008 #
Running intervals 30:48 4.0 mi (7:42 / mi)
slept:6.5 weight:164.5lbs
East-Culver-Park. About 30 degrees, flurries and not too much wind, which was good since I went without a shell on top and managed some redness by the time I was done.
My time was limited, so I squeezed in some quick 3 min on / 3 min off tempo intervals, after warming up until East and Goodman. According to gmap, I covered the following distances for the on portions:
0.4245 (7:04 pace)
0.4355 (6:53)
0.4368 (6:52)
0.4517 (6:38)
My off portions averaged 9:19, a little slower than I thought. But I thought I was only going 7:00 for the faster sections, so it almost balanced out.
My time was limited, so I squeezed in some quick 3 min on / 3 min off tempo intervals, after warming up until East and Goodman. According to gmap, I covered the following distances for the on portions:
0.4245 (7:04 pace)
0.4355 (6:53)
0.4368 (6:52)
0.4517 (6:38)
My off portions averaged 9:19, a little slower than I thought. But I thought I was only going 7:00 for the faster sections, so it almost balanced out.
Monday Jan 14, 2008 #
Swimming 41:58 [3] 1.14 mi (36:48 / mi)
4:07/8:14
1:33,31,30,30,31
3:25,24,27
The weekend took its toll on me, so I chose not to head upstairs for an additional workout.
1:33,31,30,30,31
3:25,24,27
The weekend took its toll on me, so I chose not to head upstairs for an additional workout.
Sunday Jan 13, 2008 #
Hashing 55:00 [2] 5.79 mi (9:30 / mi)
slept:6.0
It's questionable as to whether there was a hash today. No trail was set (although we had one gullible hasher convinced we were following trail for a long time), but there was a HH with a cooler set out.
The pack mostly followed the "hare" around Cobbs Hill park and neighboring environs, to the stop up Pinnacle Hill. I added on extra loops while waiting for the pack to catch up. From Pinnacle Hill, we followed a trail that brought us to a dead end (there may have been a gap to sneak out, but it wasn't clear), so the pack went to the antennas and down thru Hillside, the hare got lost, and I went out to Clinton and Field and back to Jeremiah's for another brief stop. No cooler at the end, so I was out of there in plenty of time for Zach's hockey game.
The pack mostly followed the "hare" around Cobbs Hill park and neighboring environs, to the stop up Pinnacle Hill. I added on extra loops while waiting for the pack to catch up. From Pinnacle Hill, we followed a trail that brought us to a dead end (there may have been a gap to sneak out, but it wasn't clear), so the pack went to the antennas and down thru Hillside, the hare got lost, and I went out to Clinton and Field and back to Jeremiah's for another brief stop. No cooler at the end, so I was out of there in plenty of time for Zach's hockey game.
Hockey 48:00
Back to the Zamboni league for week 2. 32 minutes of drills; 48 minutes of scrimmage (tied again). I was finally on the ice when a goal was scored - unfortunately, it was the other team's tying goal.
I learned that I can only turn to go backwards in one direction (just like I can only stop in one direction). Thinking about turning around only seemed to make it harder, even to turn in my usual direction.
I learned that I can only turn to go backwards in one direction (just like I can only stop in one direction). Thinking about turning around only seemed to make it harder, even to turn in my usual direction.
Saturday Jan 12, 2008 #
Running 30:04 [2] 3.84 mi (7:50 / mi)
slept:8.5 weight:166.5lbs
Went for a run from the ESL rink after dropping Zach off for his game. Cut thru the old fitness trail, which now has a disc golf course on and across parts of it, thinking that MCC would be a very decent venue for a Sprint race.
Went out and along the unpaved side of the canal towards Winton until I got to 15 minutes and had to turn back (which got me back a minute early, so I looped the parking lot).
Zach's team gave up 2 breakaways (same defenseman responsible for both) for goals in the first, but Nic M took over, scoring 1 in the 2nd, 3 in the 3rd, then setting up 2 more.
Went out and along the unpaved side of the canal towards Winton until I got to 15 minutes and had to turn back (which got me back a minute early, so I looped the parking lot).
Zach's team gave up 2 breakaways (same defenseman responsible for both) for goals in the first, but Nic M took over, scoring 1 in the 2nd, 3 in the 3rd, then setting up 2 more.
Swimming 44:15 [3] 1.19 mi (37:11 / mi)
After Zach's game, it was off to Nate's game at Lakeshore (while Chris was bringing Luke back from his game in Geneseo). Nate's [expensive] stick got busted, apparently by an opponent's slash. But Nate's team beat the previously unbeaten team, 2-1.
Then over to the Bayview Y for a swim.
4:09/8:20
1:31,31,30,30,29
3:24,22,24
Then over to the Bayview Y for a swim.
4:09/8:20
1:31,31,30,30,29
3:24,22,24
Biking 30:00 [3] 9.84 mi (3:03 / mi)
ahr:126 max:137
After the swim, I still had time to toss in a stint on the bike at the Y, before the Sabres game came on TV, so that's what I did. The Sea-GB game was on, and boy, do I miss playoff football. It seems like it's been a millennium since I was able to get to a game.
Did manual workout, averaging 90 rpm overall for:
4 dots at level 12 (80 seconds per dot since I signed up for 28 minutes)
4 dots at 11, 4 @ 12, 3 @ 10, 3 @ 12, 3 @ 10/11
My legs were definitely the limiting factor - never really breathing hard and the HR never got seriously elevated, but I just couldn't stay at level 12 (well, not and maintain 90 rpm).
Did manual workout, averaging 90 rpm overall for:
4 dots at level 12 (80 seconds per dot since I signed up for 28 minutes)
4 dots at 11, 4 @ 12, 3 @ 10, 3 @ 12, 3 @ 10/11
My legs were definitely the limiting factor - never really breathing hard and the HR never got seriously elevated, but I just couldn't stay at level 12 (well, not and maintain 90 rpm).
Friday Jan 11, 2008 #
Running 29:23 [2] 3.56 mi (8:15 / mi)
slept:7.0
Ran from the ice rink during Z's practice. Stopped by Willink to tell Nate to walk to the rink after his practice, then cut thru the woods to St. Paul's, which was tougher than usual, since it was dark and the stream was wider than usual.
Did Copper Kettle - Little Bardfield - Joylene, past the old house - Klem - Five Mile and back, with a small extra loop.
Then it was off to Chelsea's game against Fairport. Even though Fairport beat R-H, Schroeder had a chance to win this, since Fairport doesn't have anyone to take our second big scorer out of the game (and they don't have a Moe-Moe). But a mismatched man-to-man defense led to a lot of easy baskets for their top scorer, and lots of turnovers and few rebounds, during the 2nd Q, when the coach played all 11 players, allowed the game to get out of hand. A run in the 3rd closed the gap to 11, but that was it.
Did Copper Kettle - Little Bardfield - Joylene, past the old house - Klem - Five Mile and back, with a small extra loop.
Then it was off to Chelsea's game against Fairport. Even though Fairport beat R-H, Schroeder had a chance to win this, since Fairport doesn't have anyone to take our second big scorer out of the game (and they don't have a Moe-Moe). But a mismatched man-to-man defense led to a lot of easy baskets for their top scorer, and lots of turnovers and few rebounds, during the 2nd Q, when the coach played all 11 players, allowed the game to get out of hand. A run in the 3rd closed the gap to 11, but that was it.
Thursday Jan 10, 2008 #
Running 49:09 [3] 6.59 mi (7:28 / mi)
slept:5.5
GTA with Scott, Erik, Howie, Lawrence, Vinnie, JV, G2. Here's the route.
Held on for the first surge, up Winton, then stayed close on the 2nd surge (University from Winton to Culver - 6:56 pace). That wore me out enough that I struggled on the next stretch. They waited for me, then Vinnie at Union, while Scott short-cutted onto Alexander. Tried to catch Vinnie and Scott on Monroe, but when I closed the gap a bit, I'd get slowed at a light.
I just need a little improvement every week.
Held on for the first surge, up Winton, then stayed close on the 2nd surge (University from Winton to Culver - 6:56 pace). That wore me out enough that I struggled on the next stretch. They waited for me, then Vinnie at Union, while Scott short-cutted onto Alexander. Tried to catch Vinnie and Scott on Monroe, but when I closed the gap a bit, I'd get slowed at a light.
I just need a little improvement every week.
Wednesday Jan 9, 2008 #
Biking 23:00 [3] 8.23 mi (2:48 / mi)
ahr:115 max:148 rhr:43 slept:6.0
Random Hills-14 @ 93rpm (much variety - dipped to 80ish for some of the hard stretches). HR still too low overall - I'll try higher level next time.
Crosstrainer 22:00 [3] 2.3 mi (9:34 / mi)
ahr:125 max:138
20 minutes of interval on Precor (4/7 and 10/12). 2 min w/dn
Tuesday Jan 8, 2008 #
Running 58:05 [2] 7.26 mi (8:00 / mi)
slept:6.0 weight:168lbs
Easy run from the Y with Scott. We picked up Skull at Ford St and continued thru the cemetery to Elmwood (Scott left us at Intercampus Dr) across the river, around the detour and back to the river up to Court St. A very rare occurrence: a guy (looked like a jogger, actually) caught up to Skull and me on the river path coming into downtown, but he veered off immediately, so we didn't get to smoke him. Route.
Monday Jan 7, 2008 #
Swimming 37:21 [3] 1.02 mi (36:36 / mi)
slept:6.5
My legs were feeling pretty beat up, so, despite the outstanding weather, I decided to stick to plan A and hit the pool, instead of going out for a run. It turns out my arms were pretty heavy as well. Must be from the amount of time I spent double-poling on Saturday.
The best thing about today was that there was no dizziness at all while swimming.
4:05/8:18
1:31,34,32,32,31
3:27,23
The best thing about today was that there was no dizziness at all while swimming.
4:05/8:18
1:31,34,32,32,31
3:27,23
Sunday Jan 6, 2008 #
Hashing 1:00:00 [2] 6.5 mi (9:14 / mi)
slept:10.0
RH3 from Midtown Athletic Center. Estimate of time spent moving - we were out for almost 1:45:00, but there were 2 stops and the occasional wait for people to catch up.
Hockey 52:00
Made my debut in the Zamboni League at Thomas Creek. I tried to sign up for Beginner, but it was full, so I am in Intermediate (there is also an Advanced). I am definitely low-end for this league, but I am not the worst skater out there, and my hockey knowledge helped my positioning.
There was 80 minutes of ice time. We did drills for the first 38 minutes, then scrimmaged for the rest of the time - a 2-2 tie. There were 16 skaters aside (I guess every single participant showed up, which never happens), so there were basically 3 lines, so I counted 1/3 of the time.
There was 80 minutes of ice time. We did drills for the first 38 minutes, then scrimmaged for the rest of the time - a 2-2 tie. There were 16 skaters aside (I guess every single participant showed up, which never happens), so there were basically 3 lines, so I counted 1/3 of the time.
Saturday Jan 5, 2008 #
Skiing race (Ski-O) 1:45:00 [3] *** 6.6 km (15:55 / km)
spiked:10/12c
ROC Ski-O at Harriet Hollister.
Things started off poorly. I got a start time (that was almost 4 minutes away) before I put my skis on, and by the time I was done fumbling around, I was about 1:30 late for my start. And things only got worse. I was slow on the uphills, I was slow on the downhills (sometimes I had to take the skis off to go downhill on the trails) and I was slow on the flats, after my legs started to tire and I couldn't even approximate skating form.
It seems like getting the skis was a mistake, but I look at how easy it is for others to move on them (e.g. Nate, who doesn't really have that many hours in), and perhaps I can get the hang of it and enjoy it.
Things started off poorly. I got a start time (that was almost 4 minutes away) before I put my skis on, and by the time I was done fumbling around, I was about 1:30 late for my start. And things only got worse. I was slow on the uphills, I was slow on the downhills (sometimes I had to take the skis off to go downhill on the trails) and I was slow on the flats, after my legs started to tire and I couldn't even approximate skating form.
It seems like getting the skis was a mistake, but I look at how easy it is for others to move on them (e.g. Nate, who doesn't really have that many hours in), and perhaps I can get the hang of it and enjoy it.
Friday Jan 4, 2008 #
Running 55:20 [2] 6.96 mi (7:57 / mi)
slept:8.0 weight:166lbs
Scott and I hooked up with G2 and Skull. Here's the route. Pace again slower than the effort, although more than half of the run was on clean pavement. I was pretty drained from yesterday, so it was tough to keep up and I lagged behind a couple of times. A few more Thrusday/Friday combos like this and I should be in decent shape again.
Thursday Jan 3, 2008 #
Running 52:19 [3] 6.3 mi (8:18 / mi)
slept:5.0
Finally made it back to GTA. Turnout was quite good, considering the temp was down to 10 degrees: Erik, Scott, JV, DV, Vinny, Lawrence, G2. Sue and Shannon were there for the ladies aux.
Here's the route. I was only able to keep up until Westfall, which was actually pretty good, since we dropped VL, DV and SW. After that, it was mostly try to keep the group in sight. They slowed at lights and turns to let the stragglers other than me catch up.
The 8:18 pace was not so slow, considering the icy spots that were often underneath the couple of inches of new snow. The overall effort was closer to 7:30.
Here's the route. I was only able to keep up until Westfall, which was actually pretty good, since we dropped VL, DV and SW. After that, it was mostly try to keep the group in sight. They slowed at lights and turns to let the stragglers other than me catch up.
The 8:18 pace was not so slow, considering the icy spots that were often underneath the couple of inches of new snow. The overall effort was closer to 7:30.
Skiing (Skate) 49:00 [2] 3.0 mi (16:20 / mi)
Did some skiing at Mendon Ponds Park, after having Scott wax my skis. Much improved over my first outing, but still not very comfortable. Did a loop in the north meadow 3 times (probably a bit under a mile): 20 minutes first loop (included a detour, and much hesitation on the downhills, which were scary the first time, in the dark), then 15 minutes and 14 minutes. Used my poles to various degrees of efficiency (well mostly inefficiency). Only fell once - I guess I wasn't trying hard enough.
I think it will be a major struggle to do a 6.6km course on Saturday, but the Green (4.5km) course seems to be for women only. I guess I could always do White.
I think it will be a major struggle to do a 6.6km course on Saturday, but the Green (4.5km) course seems to be for women only. I guess I could always do White.
Wednesday Jan 2, 2008 #
Swimming 39:15 [3] 1.08 mi (36:21 / mi)
slept:7.25 weight:168lbs
3:59/8:06
1:33,38,33,38,32,37,28,39,30,38
Scott started back at Xerox today, after nearly 9 years of consulting, so I guested him into the Y (guests are free downtown?). He did a different workout, but I still had chances to try to stay with him, which meant my 500 time was much quicker than recent performances and my 100s averaged 3.4 seconds faster than last week.
1:33,38,33,38,32,37,28,39,30,38
Scott started back at Xerox today, after nearly 9 years of consulting, so I guested him into the Y (guests are free downtown?). He did a different workout, but I still had chances to try to stay with him, which meant my 500 time was much quicker than recent performances and my 100s averaged 3.4 seconds faster than last week.
Biking 23:00 [3] 8.54 mi (2:42 / mi)
ahr:115 max:146
21 min of Random Hills-12 @ 94rpm
My HR spends too much time below 120 doing this. I should try increasing the level, and not worrying about maintaining 90+rpm when the hard sections come along (focus more on HR instead).
My HR spends too much time below 120 doing this. I should try increasing the level, and not worrying about maintaining 90+rpm when the hard sections come along (focus more on HR instead).
Tuesday Jan 1, 2008 #
Map Run 43:40 [2] 5.46 mi (8:00 / mi)
slept:7.0
Since we were at Chris's parents' house, I decided to swing over to Tyler State Park for a run. I haven't seen an O-map of the park yet, so I printed the standard park map to carry with me. Nate didn't want to go, but Chelsea went over with me.
As we arrived, there was a fair amount of traffic, and we couldn't park it the lot we wanted. It turned out there was a 5K race going off at noon, and we had arrived at just a few minutes before. So, I sent Chelsea over towards the start, but chose to sit it out myself, since I was worried about my calf. I took a quick trip to registration, and while it looked easy for the regulars (they seemed to just check off their names), it was too complicated for a one-time registration (it looked like you had to join the club plus enter the series), so I decided Chelsea could make her bandit debut.
I ran across the creek and above it to the road, crossing back I spotted the race, so I caught up to Chelsea and ran with her for most of the rest of the way. Afterwards, I crossed the creek again and checked out some of the terrain. We'll have to make it back for an O-event as an excuse for the kids to visit the grandparents again. Hopefully DVOA will be back there this year, on a weekend that can work for us.
As we arrived, there was a fair amount of traffic, and we couldn't park it the lot we wanted. It turned out there was a 5K race going off at noon, and we had arrived at just a few minutes before. So, I sent Chelsea over towards the start, but chose to sit it out myself, since I was worried about my calf. I took a quick trip to registration, and while it looked easy for the regulars (they seemed to just check off their names), it was too complicated for a one-time registration (it looked like you had to join the club plus enter the series), so I decided Chelsea could make her bandit debut.
I ran across the creek and above it to the road, crossing back I spotted the race, so I caught up to Chelsea and ran with her for most of the rest of the way. Afterwards, I crossed the creek again and checked out some of the terrain. We'll have to make it back for an O-event as an excuse for the kids to visit the grandparents again. Hopefully DVOA will be back there this year, on a weekend that can work for us.