Training Archive: bishop22In the 31 days ending 2008-03-31:
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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 Mar 31 | ||
| Running 31:55 [2] 4.0 mi (7:57 / mi) | |
| Easy run, a little sore in several places, from hockey. E-C-P - felt like I hadn't done it in awhile.
Almost too slow, had to do 3 x 100 stride pickups on the way in to keep it below 32. 7:21 7:39 (16:36 halfway) 8:48 8:07 | ||
Sunday Mar 30 | ||
| Hockey 52:00 [3] | |
| Quite possibly the final night of the Zamboni league for me, since there are just 2 weeks left and I'll be coming back from the Flying Pig and Billygoat those weeks.
We scrimmaged one of the Advanced league teams, and almost held our own (only lost about 3-0). We had some scoring chances but couldn't put it away - I was just a hair slow getting to a loose puck in the slot at one point. I had a couple of nice collisions, since the Advanced Zamboni's don't have full control either, as it turns out. | ||
| Note | |
| Didn't make it over to Chestnut Ridge for some training between Zach's hockey games, as I had hoped. But eating at Applebees instead seemed to work for Z as he netted the winning goal with 40 seconds left in his last game of the season. That earned him (and his linemates) the game puck. He had also earned the game puck Saturday night, so it was probably his best tournament performance. And this after he was the odd-man-out and didn't play in the last 4:30 of Saturday AM's game (when some questionable coaching maneuvers were underway). | ||
Saturday Mar 29 | ||
| Running 49:40 [2] 6.1 mi (8:09 / mi) | |
| slept:8.0 | ||
| Track practice (distance runners only) with poor Saturday turnout once again (just Nate, Alex and Bobby). I noticed that Thomas had an enormous turnout of boys and girls. Not sure why our practice isn't mandatory.
Ran from Thomas to the bike path and headed east. No way I could stay with Nate and Alex, while they ran easy, with my lingering illness. And Bobby is a little too slow, so I was on my own until Nate and Alex turned around a bit early and got back to me at 26:30, just before Phillips. I ran with them a bit, then fell behind, but passed them on the road crossing at 250, and held them off for a bit. Took the Hard-Publishers shortcut and got back just before them. | ||
Friday Mar 28 | ||
| Running 42:27 [2] 5.48 mi (7:45 / mi) | |
| slept:5.75 weight:163lbs | ||
| Finally made it back out for a lunchtime run. Chased Scott around Main-Culver-Monroe (like this). Kept up at 7:30 pace out Main, but I was done, thanks to the remnants of my illness (I think those were some chunks of my lung that I hacked up and spit out). Then I let Scott move ahead while I backed off to about 7:50 pace and felt somewhat better (although I did still send some debris flying on occasion).
I hope I feel a whole lot better a week from now; I was hoping for a reasonable score (600?) on the WRE course. | ||
Thursday Mar 27 | ||
| Running 30:00 [2] 3.75 mi (7:59 / mi) | |
| weight:5lbs | ||
| Estimate of time spent jogging around at track practice, since I wasn't up for doing the workout. Had 3 teams of 2 for a ladder relay (1200, 1000, 800, 600, 400, 200). The boys did a very nice job. Nico ran 3:11 on the 1000, to catch Nate and Alex, who had an 18-second lead.
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Wednesday Mar 26 | ||
| Running 23:27 [2] 3.0 mi (7:48 / mi) | |
| slept:7.0 weight:162lbs | ||
| Easy gerbil run at Bayview at 9pm.
1/4 @ 7.0 mph 1/4 7.0-7.5 1 @ 7.5 1 @ 7.6-8.5 1/2 @ 8.5-7.5 | ||
| Biking 20:00 [3] 5.63 mi (3:32 / mi) | |
| ahr:118 max:140 | ||
| 18 min Random Hills-13 @ 83rpm
Couldn't keep the rpms up, even though the HR didn't get that high. I assume being sick had an effect. | ||
Tuesday Mar 25 | ||
| Note | |
| slept:14.5 (sick) | ||
| Had to call in sick for the first time since a sinus infection in 1993 or earlier. Fever was 102.2, even after taking vitamin I in the afternoon. Apparently, 13 hours of sleep was not enough, as I passed out for another 100 minutes in the late morning.
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Monday Mar 24 | ||
| Running 19:17 | |
| (sick) | ||
| Track practice inside at Schroeder. Did a 10 min w/up, then started the Rep workout with the kids. I did the first 600 in 2:17, but it felt a lot harder than that. I had to call it quits after 450m on the 2nd one (the kids did 4x600, 3x300) - it was clear that there was something wrong, involving some muscle aches, so I figured I was a bit sick. The diagnosis was confirmed when I tossed the proverbial cookies when I got home to take Z to soccer.
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Sunday Mar 23 | ||
| Note | |
| slept:5.75 (rest day) | ||
| I never opened my calendar today, so I ended up forgetting about my hockey session, until it was too late. Too bad - I'm guessing I would've gotten a lot of ice time. There are only 3 weeks left, and I may be coming back to town too late each time (a Zach hockey tourney in Buffalo, then the Flying Pig, then the Billygoat).
And this was after being too full from brunch to be able to head to Ellison Park with Brigid - I gave her an old map and a compass to play with. | ||
Saturday Mar 22 | ||
| Running intervals 34:24 | |
| Called an ad hoc practice for the Webster Distance Team today, but was underwhelmed by the turnout. Only 4 kids and 2 of them were Chelsea and Nate. JP and Joe Freshman rounded out the squad for the day. Rumors of appearances by Clare, KDawg, Alex B (using his new license) and others turned out to be mere rumors.
Too bad. This was a FUN practice. No, wait, we took it to the Ultra-Fun level. We almost had the police come after us and Easter candy was the reward for the workout: 15 min w/up 2 person x 4 x 300m relay, which was pretty neat, because the finishers had to run back 100m to get to their next starting location. I tried to keep up with Chelsea - went 67, 67, 66, 64. I sat out the next event (I had to place the Easter eggs) - there was an Easter egg set at each 200m mark and the first kid there grabbed it and was done. The handicap was they had to stay in their lanes the whole way: Joe, lane 1; Chelsea, lane 2; Josh, lane 6; Nate, lane 8. Chelsea won, then Nate, JP and Joe. Then we did 8 x 100m strides, with different focus on each one. 8 min w/dn (only 6 min for me) | ||
| C • they missed out 1 | ||
Friday Mar 21 | ||
| Orienteering 51:30 [2] *** 4.5 km (11:27 / km) | |
| spiked:11/11c | ||
| Ran on an old course at Emery Park, on a map that Walt had at his house. I assume it was an Orange course - the distance is a total guess, since I don't have the map.
The snow was quite deep in some places (went above my knees without hitting bottom) and almost gone in other places. The roads were covered with frozen snow, but were still better than the unpredictable forest routes. I'm sure there was a way to predict where the snow was going to be deep (pines blocking the sun? hills facing north? obvious locations that promote drifts?), but I am clearly not observant enough to figure it out. Managed to successfully cross all of the streams, until the last one, near the old playground area - went around on the bridge instead. I'm guessing the next thaw will make the area near the 400 a real mess, but those streams were quite low now. Afterwards went to a very disappointing Sabres game. It's always extra disappointing against Toronto, with all of the obnoxious Leaf fans in the house. | ||
Thursday Mar 20 | ||
| Running tempo 42:42 | |
| slept:5.75 (injured) | ||
| Cruise Intervals with the track team, after a 10 min w/up. We did 5 x 3 inside loops in the school, which is rumored to be 300m, so it was 5x900m. Times:
3:40, 3:32, 3:31, 3:29, 3:30 (averaged just under 1 minute recovery). I was closer to the big boys with each interval, until the last one. The times seem a little quick for 900m, but given the waves of nausea that I'm experiencing, perhaps it was almost that effort (3:30 would be 6:15 pace, I would have guessed it was closer to 6:30 pace). Finished up with 15 min w/dn outside in the cold and wind. Is it really just 1 week until the scrimmage? | ||
Wednesday Mar 19 | ||
| Running 47 [2] 0.1 mi (7:57 / mi) | |
| slept:6.0 (injured) (rest day) | ||
| No time to get over to the Y (or eat) at lunch, so the only workout was running to make up Walt's head-start after the Sabres game, but he didn't turn out to have much of a lead on me after all.
Great game - probably the best of the season. An anemic 2 shots on goal in the 2nd period was followed by a surge of energy (on the ice and in the stands) in the 3rd and a 4-1 deficit (and virtual playoff elimination) was turned into a 7-4 win (and maintained playoff contention). | ||
Tuesday Mar 18 | ||
| Running intervals 52:47 | |
| slept:5.5 weight:165.5lbs (injured) | ||
| Track practice in the cold rain - I guess the only good thing is that it wasn't raining that hard during the workout. Track was too snow-covered, so we hopped on the bike path along 104
Did 2 x 600m (roughly - it was based on Nate and Alex running for 2:10 on the first one, but I believe it was fairly accurate, since on the last one I timed 3 measured tenths of a mile and was just under 6 minute pace which would be 2:15, and I ran 2:11. Ran 2:22, 2:16 on the first 600s 10:07 worth of tempo (probably under 7 min pace) 2:23, 2:11 on the last 600s Second 600 was faster in each set because the wind was more out of the east for a change. Poor turnout, only Nate and Alex were ahead of me. Drew was nearby at times, then it was back to Joe, Alex N, Afro Thunder and Bobby. Kenny is still singing and dancing (I guess Whitty and Chris probably are, too), Nico skipped off to Vegas for some reason, JP decided to work the shot, AJ made an appearance yesterday, but was a no-show today and assorted others were field event poseurs today. | ||
| C • sorry 2 | ||
Monday Mar 17 | ||
| Running 31:06 [2] 4.0 mi (7:46 / mi) | |
| max:155 slept:8.0 (injured) | ||
| Scott forgot his running shoes, so he wanted to work thru a problem with me, instead of running. Then I ended up at work until after 7, so I went directly to Bayview and hopped on the treadmill for a bit. Achilles was a little sore, not enough to force me to stop, but enough to limit me to 4 miles. | ||
| Biking 35:00 [3] 12.68 mi (2:45 / mi) | |
| ahr:125 max:149 | ||
| 21 min Random Hills-13 @ 94 rpm
2 min w/dn 10 min Manual, at 11 and 12. 2 min w/dn | ||
Sunday Mar 16 | ||
| Hashing 10:00 [2] 1.0 mi (10:00 / mi) | |
| slept:6.0 | ||
| RH3 Green Dress Run - shortest trail I've ever been on. But good times!
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Saturday Mar 15 | ||
| Note | |
| slept:6.0 (injured) (rest day) | ||
| Day started with Luke's 7am hockey game and ended with Nate's 10:30pm hockey game (which ended just about midnight). They both won, Nate's team, 1-0, with a goal scored with 91 seconds left. In between, we hosted a party for Luke's hockey team for close to 40 people (a facility record, I believe).
But the highlight of the day was seeing Chelsea play in the Monroe County Senior All-Star game. She saved one of her best performances for last, pulling down 11 rebounds and playing outstanding D against some of the best players around. And she chipped in 5 points. A great way to end her basketball career. It's too bad her school team didn't have a fraction of the floor vision and teamwork that these girls did when coming together for just one night. | ||
Friday Mar 14 | ||
| Swimming 38:46 [3] 1.08 mi (35:53 / mi) | |
| rhr:41 slept:6.75 (injured) | ||
| 3rd time's the charm - my third attempt to swim this week and first time in the water.
4:04/8:10 1:29,30,31,29,30,30 3:30,24 | ||
| C • upcoming 5k 5 | ||
| Biking 23:00 [3] 7.89 mi (2:55 / mi) | |
| ahr:125 max:139 | ||
| 21 min of Random Hills-14 @ 85rpm. Level 14 turned out to be too difficult today - not sure if it was because I had just been swimming, or because the random workout had 7 spikes on it, and only about 5 low columns. Probably a little of both. | ||
Thursday Mar 13 | ||
| Note | |
| slept:5.0 (injured) (rest day) | ||
| First day of track practice for me - I'm helping out about twice per week this season. My achilles was too sore to run. After practice, I went straight to Luke's hockey game and after that, I was far too hungry to go to the Y. After eating, I was far too full to go to the Y. It would not be hard to get fat. | ||
Wednesday Mar 12 | ||
| Biking 35:00 [3] 12.58 mi (2:47 / mi) | |
| ahr:120 max:147 slept:6.0 | ||
| Tried to swim at lunch, but the pool was closed, so I went to the Penfield Y between Luke and Nate's hockey tournament games (both are playing in the Webster Boulter tourney this weekend) - they both won (Luke's team for just the second time this year) and Luke recorded a goal and an assist, for his first career multi-point game, I think.
21 min Random Hills-13 @ 94rpm 2 min @ 11 10 min Manual @ 89rpm (3 lights at 11,12,13,12,13,12,11) 2 min @ 10 | ||
| Elliptical 45:00 [3] 4.6 mi (9:47 / mi) | |
| ahr:130 max:144 | ||
| 20 min on the Random setting, then 20 min on the Cardio setting with a HR target of 140 - it took 13 minutes to make it up there as the machine was slow in increasing resistance and my first shot at this machine meant I wasn't quite coordinated enough to turnover too quickly.
5 min w/dn until the Sabres, already down 2-0, picked up a penalty late in the 2nd, so it was time to go. I made the mistake of having Chelsea TiVo the remainder for me - the Sabres are running out of time to make the playoffs. | ||
Tuesday Mar 11 | ||
| Note | |
| rhr:40 slept:5.0 weight:168lbs (rest day) | ||
| Too busy to head over for a swim at lunchtime, then went straight from work to Zach's 7pm concert, etc. | ||
Monday Mar 10 | ||
| Note | |
| rhr:45 slept:6.0 (injured) (rest day) | ||
| No time to swim at lunch, so a day off to rest the achilles was the result.
HR was 45 this AM, after being 43 last night (despite having played hockey until 9pm. I guess I had a rough night. | ||
Sunday Mar 9 | ||
| Strength (Snow Shoveling) 40:00 [2] | |
| What can one say, but Yowsa!
30 minutes first thing to get 2 cars out, 10 minutes to finish up. All things considered, the toughest effort of the season. | ||
| Swimming 41:30 [3] 1.14 mi (36:23 / mi) | |
| slept:6.5 | ||
| 4:05/8:19
1:30,32,31,30,31,30 (on 1:55) 4:29,21 Stuck in the middle at Bayview, so too much effort was expended avoiding the wide and slow swimmers on the outsides. Achilles seems to be quite a problem. Note to self: Day 1. | ||
| Hockey 50:00 [3] | |
| Zamboni League at TCIA. Practice session featured some work on saucer passes, which went surprisingly well for my partner and me.
I think the game was 2-2 - like the Sabres of late, we blew a 2-goal lead. We only had 9 skaters and the Black team only had 10, so there was plenty of ice time. The skate seemed to hold the area around my achilles in place, so it wasn't any more sore while skating hard than while just walking around. | ||
Saturday Mar 8 | ||
| Running long 1:26:13 [2] 10.11 mi (8:31 / mi) | |
| slept:5.75 weight:162.5lbs | ||
| Made a return to the OD today, since they were in Webster to do the annual around-the-bay run. I didn't have time to do the whole thing, so I had Chris drop me off at the outlet. They didn't give the usual 5 minute grace period, so I arrived a bit over 2 minutes late, and played catch-up. Here's my route.
Started catching the back of the pack a little past the 10 minute mark. Caught up to Klinger, who I hadn't seen in a while, so I ran with him a bit. Shortly after I left him, I had to tie my shoes as Gil caught up. I ran with Gil for most of the rest of way to the end of the bay, then I struggled thru the worst part of the run - up the hill on Empire, into the wind, slogging thru Sandy slush. My left achilles was a bit sore on the last two hills, so I'm busy icing it now, hoping I can skate on it tomorrow. One does of Vitamin I is also in me, so far. | ||
| Strength (Snow Shoveling) 40:00 [2] | |
| This was no fun at all.
Actual time was 62 minutes, but it's discounted because A) I was too tired to put the usual effort into it and 2) I had to slow down to deal with the build-up where we drove over the snow this AM. | ||
Friday Mar 7 | ||
| Running 55:19 [3] 7.4 mi (7:29 / mi) | |
| slept:6.25 | ||
| Finally made it back out with the lunchtime crowd. Today that just consisted of Scott and G2; everyone else had excuses. Nice run overall, I put in a fairly hard effort on the 2.5 hills that we did (Cobbs Hill Drive, Highland was the 0.5, the Cobbs Hill Reservoir road, counter-clockwise), and then I did the 10 minute stretch along Monroe (from 490 to the hydrant equal with Xerox Square) in 9:02, which turns out to be 7:03 pace, so almost a tempo run.
Full route is here. Got permission from my boss to help out with the track team 2 days per week. The meet schedule is pretty flaky, so I'm not sure if my attendance will be T/R, or may have to vary a bit. The season is only 12 weeks long (to Sectionals), and the first meet is April 3rd, so there is much work to do, quickly, for those who were slackers in the winter! | ||
Thursday Mar 6 | ||
| Swimming 38:54 [3] 1.08 mi (36:01 / mi) | |
| slept:6.0 | ||
| 4:05/8:16
1:30,31,30,29,28,28 (on 1:55) 3:24,21 Much better than Tuesday. Had the pool basically to myself most of the time, despite heading over right at noon. | ||
Wednesday Mar 5 | ||
| Running intervals 36:50 | |
| max:168 slept:6.5 | ||
| Gerbil at the Y. Did 1 mi w/up, then 5 x 1/2 mile with 1/4 mile recovery. Did the first 3 at 9.3 mph (3:13, 3:12, 3:13), then the 4th @ 9.5 (3:08), and the last at 9.7 for 1 lap, 10.1 awhile, then kicked it in, upping it to 11.1mph, to turn in a 2:59! All at 1% incline.
The workout was surprisingly easy (well, except the last lap), and I started the intervals faster than the VDOT from Saturday's race would suggest. That VDOT should be generally correct, since I ran pretty even splits and was spent at the end. Even if the wind cost me 30 seconds, I still started under "I" pace today. So, that once again makes me doubt the equivalence of treadmills and real running. OTOH, Saturday's VDOT is equal to a 20:51 5K, and I'm sure I can break 20, which means I pace should be about 3:09 per 1/2. I guess the bottom line is to get out on the track ASAP, and see what I can do. | ||
| C • is there a track 2 | ||
| Biking 21:00 [3] 6.96 mi (3:00 / mi) | |
| ahr:135 max:148 | ||
| After the intervals, I jumped onto the bike and did 21 min Manual @ 89rpm. Did a couple of pyramids from level 10 to 13 (2 min each) and 11 to 14 (1 min each).
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Tuesday Mar 4 | ||
| Swimming 37:58 [3] 1.08 mi (35:09 / mi) | |
| slept:5.5 | ||
| 4:08/8:10
1:32,35,35,33,32,31 (on 1:55) 3:29,29 It's been 22 days since I was in the pool, and it showed. I felt very sloppy. Hitting slow times kind of feeds on itself, as I become demoralized. I tried to rally on the last 3 100s, but last time in the pool, I kept them all under 1:30; this time, not once under 1:30. | ||
Monday Mar 3 | ||
| Running long 1:13:38 [2] 8.93 mi (8:14 / mi) | |
| slept:6.25 | ||
| Given today's weather, I had to move Tuesday's longer run to today, even though I was coming off a couple of weekend warrior days. All the more reason to take it nice and easy, which I did. So, I almost enjoyed the run.
Here's where I went. And here are the paces for the various sections: Ford St (1.48) - 8:31 Elmwood (3.36) - 8:28 E River (4.19) - 8:14 the "Y" on South (5.65) - 8:18 Highland (6.62) - 8:15 Clinton at Ped (8.11) - 7:57 Rest (8.93) - 7:43 | ||
Sunday Mar 2 | ||
| Skiing race 1:31:26 [3] *** 6.2 km (14:45 / km) | |
| spiked:17/18c slept:5.5 | ||
| BFLO Ski-O at Chestnut Ridge (Green Course). My skiing is still very weak, and even worse is my ability to get my skis back on after I remove them (which I did 5 times and averaged over 1.5 minutes putting them back on). The navigating was pretty straightforward. I did have a 2-minute delay to verify that I was at the right flag when the control code didn't match, and I lost a few minutes when I missed a trail while cutting thru some woods to save time, and wound up going around on the next trail.
I was hating ski-o for the first few controls (had to remove my skis twice on the way to C3, then fell badly shortly after I got them back on), but it was more fun later, as I was able to skate (poorly) on the roads during several legs. | ||
| Hockey 48:00 [3] | |
| Back to the Zamboni league after missing 3 weeks (the last 2 because I was in Texas and Arizona). I was pathetic during the first drill which was circles, backwards, crossing over. I gave up trying to cross over fairly early on, then was able to roughly keep up.
My line scored twice on our first shift (I picked up the assist on the first goal), and we went on to win 5-3, with an accidental empty-netter (the guy who cleared it did not know it was an empty net). | ||
Saturday Mar 1 | ||
| Running race 34:10 [5] 8 km (4:16 / km) vdot: 47.4 | |
| slept:9.25 | ||
| Buffalo Shamrock Run - my 22nd consecutive edition. I'm still quite slow on the roads, despite my increased training. I did manage to run about 20 seconds faster than the last 2 years, despite the windy conditions today. Paul Persia caught me just before the unmarked mile mark, and commented that it was just like old times, but in old times we were running over a minute per mile faster (back when I thought he was old because he was over 40). We were close until I was able to maintain the pace before the 4-mile mark, and he faded just a bit.
The missing mile mark means that I can's see quite how balanced my splits were. I was 13:40.44 at 2 (I'm guessing it was via 6:45 and 6:55). Mile 3 was 7:00.89 (but included the windy stretch along the lake), Mile 4 was 6:51.14 and the last almost-mile was 6:37.53, aided by getting 3 people on the finishing kick. Couldn't stop for the chip collector on the first pass, or I would have tossed some cookies at them, so I think I put in an honest effort (which is depressing, given the time). Ryan O'Connor got the victory, taking care of the Edinboro boys that made the trip (Dan is injured, so he was just spectating). | ||
| Running warm up/down 20:00 [2] 2.35 mi (8:30 / mi) | |
| Did a mile w/up, then jogged to the start.
After the race, I ran backwards, but didn't spot Walt, so I ended up running back to our car (near the 4-mile mark) | ||