Training Archive: bishop22In the 31 days ending 2008-07-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||||||||||||||
Thursday Jul 31 | ||
| Golfing 18:00 [1] *** | |
| spiked:7/18c slept:7.0 weight:162.5lbs | ||
| 43-41-84
Back 9 started par-bird-par, but then I choked and doubled on 13. I had an awful 3-putt bogey on 16, made par on 17 and needed another par to break 40 on the back, but I choked on the drive, punched out into a trap, and it was all over. | ||
| Running 30:00 [2] 3.53 mi (8:30 / mi) | |
| I had no time to run at lunch (and I missed my 3pm golf appointment), so after golf I had to pass on dinner with the guys and went home around 9:30, then I had to deal with Time Warner, since our cable box was not working, so it was about 10:15 before I was able to get out for a run.
The important point here is that I did not put up back-to-back goose eggs. I would not have run if I hadn't had to post. | ||
Wednesday Jul 30 | ||
| Golfing 18:00 [1] | |
| spiked:9/18c slept:5.25 (rest day) | ||
| No chance to get out at lunchtime today, but I made up for that by being on the golf course with Scott, Hong and Mike by 4:16.
Opened with a 9, yes a 9. Then on #9, I played a ball from the rough, got to the green and discovered it was not my ball - went back and hit mine and took a two-stroke penalty (how many golfers ever count those strokes? I like to play by all of the rules), which meant an 8. Still shot 44 (945335438) on the front with 2 birdies and 2 pars. My tee shot came around on the back where I choked my way to a 42 with a double on #18 (643646346). | ||
Tuesday Jul 29 | ||
| Running 30:13 | |
| slept:6.5 weight:162lbs | ||
| After yesterday's day off, and knowing today's schedule is tight (Stag Day includes lunch before and dinner after), I got out for a run at 6:15 this AM.
Did the standard 4-mile route from home. I started out easy for the first 2 miles, picked it up a bit for the 3rd and ran fairly hard home. Splits (time, distance, pace for segment): Mailbox - 8:10 1.0042 8:08 Grouse - 15:41 1.9684 7:48 Beacon x 2 - 23:32 3.0594 7:12 Barn box - 26:51 3.5708 6:29 Home - 30:13 4.0832 6:34 | ||
| C • day 2 | ||
| Golfing 18:00 [1] | |
| Stag Day at PCC - this was a GTA training session for the VOA charity tournament in September. Took Erik, Frank and Howie out. Erik surprised us all by shooting a 94. I was 89 - early troubles off the tee cost me several strokes, before my swing was properly lubricated. Frank was 101 and Howie was 105. I hope we have an A and B (and perhaps C) at the VOA event, rather than putting together mediocre teams across the board. | ||
Monday Jul 28 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Unscheduled day off. At work from 8-8 with no break for lunch. I was too hungry when I got home to run or swim (in hindsight, perhaps I should have hopped on a bike or blades - I could have done those after eating). | ||
Sunday Jul 27 | ||
| Running 32:00 [2] 4.0 mi (7:59 / mi) | |
| slept:8.0 | ||
| Easy run between Zach's soccer games in Syracuse again. Ran from the parking lot near the Clay Park fields. Found some nice little trails from the park, but, unfortunately, so did the FDFs. It was a rout and I was forced onto the hot sunny roads for the rest of the run. It was my first experience with FDFs this summer - I hope they won't be showing up at Webster Park.
Zach's team won easily in the AM and lost easily in the PM, to a very good team from Ottawa. I don't think any Kemps were playing on that team. | ||
| C • FDF? 2 | ||
Saturday Jul 26 | ||
| Running long 1:18:03 | |
| slept:6.75 | ||
| Ran between games of Zach's soccer tournament in Liverpool. After his 11am game, we grabbed some lunch for him and I parked at Onondaga Park where he could hang out, read or play game boy while I ran.
I noticed a 0.0 mile marker at the park, then a 0.25 marker and so I was able to track my pace. There was a tram turnaround just after 2.5 miles, so I lost the trail near Long Branch Park, but I spotted a bridge over the canal and rejoined the trail. A map there said that the trail went 5 miles to a turnaround, which was perfect, since I wanted a 10-miler. As it turned out, the turnaround was a big loop shortly after the 4.5 mile mark, but with my detour and an extra couple of minutes at the end, I safely got 10 done. I ran easy early, keeping it just under 8 minute pace. I decided to pick it up for the last 3, to see if I could run 3:20 marathon pace at that point (~7:36 per mile). I was almost out of splits on my watch, so I took 1.5 mile splits, and got 11:24 for the first 1.5 (right on 7:36), then was able to go 10:50 for the next 1.5 (7:14 pace), thanks to sub-3:20 for the last 1/2 mile. I was surprised how much I had left at the end, since it was fairly warm. Some other random splits: 7:57 for the first mile and 11:53 for the first 1.5 on the return trip. | ||
Friday Jul 25 | ||
| Swimming 38:45 [3] 1.14 mi (33:59 / mi) | |
| slept:6.0 | ||
| 3:59/7:54
1:28,29,29,28,28,28,28 (on 1:50 - I guess it's 8 on 1:45 next time) 3:21,18 | ||
| C • Coach? 1 | ||
Thursday Jul 24 | ||
| Hashing 1:25:00 | |
| slept:5.25 | ||
| A great trail set by Fetch from Powder Mills, across from the ski hill - I had to start by doing the hill on the road, twice, because I couldn't see the washed out flour the first time up.
Included probably a mile down a creek, mostly in it, sometimes next to it. Water was flowing too quickly for even Fetch to send us thru the small-ish culverts that he had planned. | ||
Wednesday Jul 23 | ||
| Event: ROC - Webster Park | ||
| Orienteering race 59:17 [4] *** 6.59 km (9:00 / km) | |
| spiked:11/17c slept:5.5 | ||
| ROC Score-O at Webster Park. I made just enough errors to not be able to clear the course, and had to leave 2 controls alone on the way in. I went:
86 (then tried in vain to find a relatively dry crossing point) - 87 - 85 - 84 (there seemed to be water everywhere except in the "pond") - 81 - 82 - 83 - 96 - 95 (surrounded by unmapped green, so I came in too high) - 93 - 90 (tried to attack from the pointy clearing, but ended up bailing to the e-w trail anyway) - 89 - 91 (a very poorly mapped area, from a vegetation standpoint, at least at this time of year; also, I could not really see the broad spur as mapped) - 92 - 99 - 94 - 97 (another spot where I had trouble reading the map due to the darkness and my aging eyes; and it was hell getting out of there towards the finish, despite the map making it look like you can stay "white" to a creek crossing and the trail - I actually would have had time to grab 98 if I wasn't afraid of the trails in that section of the park) - in. Kenny, Chelsea and Clare all competed, and I think had fun. | ||
| Orienteering race 24:29 [3] 1.67 km (14:40 / km) | |
| ROC Sprint at Webster Park. This was one of my least favorite Sprint courses ever, and not just because I sucked.
First, the map was 1:10, which I consider unacceptable for a Sprint, especially on an overcast evening (I started around 7:30). Next, the vegetation mapping near the first 4 controls is awful, so navigating from 1-2 and 2-3 had more to do with luck than map-reading. Finally, the clues were printed on the back of the map - no idea why that was necessary, since the course can be easily covered by a 3x3 post it note and the paper was 8.5x11. That said, I was as bad as the course. I overran #1 by a ton, and tried to use the only apparent feature (the pine tree boundary) to relocate, before giving up, going past C4 and circling the swamp. I probably lost about 5 minutes - I was almost 9 minutes in when I got to the 2nd control - that should have been under 3 minutes. C3-5 went fine. C6 looked like it was on the edge of the green patch, so I ran along that, but it was actually on a small trail a bit to the east (needed a 1:5 map with proper vegetation mapping). C7 was a place I've been MANY times. I messed up a bit on C8 - it was too dark for me to read the fence on the map, but I saw the control was at the tip of the spur, but when I got to the hilltop, there were two spurs and I ended up going between them and past the flag. C9 was OK. The run to the finish was not. The map showed a shortcut thru a clearing, but the clearing must be divided in two now, with big piles of brush blocking the way, so I had to retreat and run around. | ||
| C • "Sprint" course 2 | ||
| Running warm up/down 12:00 [2] 1.33 mi (9:00 / mi) | |
| Managed a bit of warm-up between checking whether Walt and Patty were going to make the start on time.
And I needed a bit of jogging before the Sprint because I was freezing. | ||
Tuesday Jul 22 | ||
| Note | |
| Nate had a rough outing at O-Ringen yesterday, losing over 20 minutes on the first control and over 10 more on the second, according to Winsplits (he is in Class H16-2), finishing back in 133rd place. He did win the sprint to the last control by 3 seconds, in 1:03, which is pretty impressive, especially since it not only matches up well with the 16-year-olds, but it even beat the top Elite Male, who was 1:04! After losing an additional 7 minutes on control 5, he was pretty solid - he also had legs where he was 3rd and 14th, so he can certainly run with these guys.
He bounced back nicely today, finishing in 52nd place (and moving up to 105 after Etapp 2) - it will be interesting to see those splits. | ||
| Running 1:00:32 | |
| rhr:42 slept:4.75 weight:165lbs | ||
| XC Camp. I ran with the almost-advanced group (Brianna and Christina, Brad and Jason, all from Thomas). We went 16 minutes easy, then did a fartlek workout - 9 minutes hard in all. I gave each runner a chance to call out the # of seconds for a surge, right before it started, choosing from 30, 45, 60, 75 or 90, with twice the time running easy after each. I think the kids all chose 45 or 60 (perhaps there was one 30 in there) - I had to call 90 on the 5th one, then we still had 45 seconds to do on a 10th pickup.
Finished up with about 17 minutes easy. Overall, much harder than I would've liked to have run ahead of tomorrow's O-Meet. I haven't had the chance to run many local meets this year - it looks like I've missed the last 5 local meets. | ||
Monday Jul 21 | ||
| Swimming 44:24 [3] 1.25 mi (35:30 / mi) | |
| slept:6.0 | ||
| 3:53/7:44
1:28,27,28,28,27,28 3:24,21,17 Got a new suit, replacing the old one that had become quite baggy - looks like I saved almost 1 second per length. The second half of the 500 was benefited by someone in the next lane that I swam faster than, but caught me on the turns, who kept me working. | ||
Sunday Jul 20 | ||
| Running 25:58 [2] 5 km (5:12 / km) | |
| slept:6.0 | ||
| Ran the Seneca Park Zoo Jungle Jog with Zach - his first 5K, ever. It took us about 13 seconds to get to the starting line, so I backed that out of the time - the official time was 26:11. We started out conservatively, and the first mile was uphill, so we went thru in 9:03 (8:50 for the mile). There was no 2 mile mark (one of several problems I had with this race), so we didn't know where we were, but Brenna (and Anne) went by us, so after we got out of the zoo, Zach ran hard down the hill and caught and got some space on Brenna. She closed most of the gap, and Zach's shoe was about to fall off (it had been untied since just after the mile mark), so I tied it for him with about a half to go - losing about 10 seconds in the process. He caught Brenna again at the 3 mile mark (25:30, so averaged 8:13 for those 2 miles), but had used up too much and Brenna had a surprisingly strong kick and ran away.
I haven't run many road races lately, and am quite unlikely to do so if this is the current state of road race management. This was a Rochester Runner of the Year race - I expected competence, at least. Where do I begin? Thunderstorm? OK, they don't control the weather, and I know it's important to start the race on time (more on this in a minute), but if I was on the hook for 600(?) or so lives, I would have considered delaying the start. Perhaps I am just a wuss that was exposed to multiple high school track delays this spring. Course? It was a free-for-all thru the zoo parking lot. There were NO markings, so some people took a near beeline from the entrance to the lot, some people zig-zagged thru some parked cars, some people stayed wider - closer to the perimeter of the lot, and many people (Zach and I included) ran around some random car that was parked in the lot. Was the course certified? Start times? OK, delaying the start of a race is a bad thing, and they chose not to delay the 5K start for lightning; however, accelerating the start of a race is UNACCEPTABLE, especially with no announcement! They just blew the air horn 7 minutes before the scheduled start of the kids 1-mile fun run and Luke was around the corner staying out of the rain, so he lost 23 seconds at the start. It was a mess. Timing? OK, go with the fancy wire-in-the-number timing system - but make sure you have a foolproof backup system. 90 minutes after the start of the race, less than half of the finishers had been posted, and there were people missing from that half, including Patty. When I looked at the paper this AM, there's Patty in 4th place overall, in 19 minutes and change. I have no idea where they got that from, but use common sense - if a near-US age group record (?) shows up in the results, double-check something. Well, at least I got to run thru the zoo - the first time I've been in it during the 23 years I've lived in Rochester (in the interim, I've been to at least 5 other zoos - off the top of my head). | ||
| C • Patty's time 2 | ||
| C • Sweet timing 1 | ||
| C • Backup Timing Check System 1 | ||
| Running 8:57 [2] 1.0 mi (8:57 / mi) | |
| Ran the Jungle Jog One Mile Fun Run with Luke - his first race of this sort. He ran surprisingly even splits overall - he was 4:21 at the turnaround, and there was more than 15 seconds from back past the starting line, to the finish line, so he had a slight negative split. Since he started 23 seconds late, he had people to pass the whole way. He passed a couple of kids and I heard a "hey Luke", and a kid caught back up to Luke - it turned out to be a classmate named Royce, who tried to move back ahead of Luke, but didn't have quite enough left.
The course started right near the XC mile mark and ran out like the XC course, so it was nice and muddy from the rain - Luke had fun with that, running straight thru some of the puddles. | ||
| Running warm up/down 15:00 [2] 1.71 mi (8:44 / mi) | |
| Various warm-up time, some alone, some with Walt and Patty, some with Zach. | ||
Saturday Jul 19 | ||
| Golfing 23:00 [1] | |
| spiked:4/18c slept:7.5 weight:165.5lbs | ||
| I think this was only my second Saturday AM round of the year (although it apparently was my 20th round of the year!). I hit the ball well off of the tee most of the time, but was very sloppy after that. My putting was better (34 putts), but I only made a couple that were over 4' - most holes finished with a tap-in.
It became quite warm and humid as noon came and went (I was over there just after 7:30, but didn't get off until 8:25), so I spent some time at the range. | ||
| Swimming 40:40 [3] 1.14 mi (35:40 / mi) | |
| (injured) | ||
| 4:02/8:10
1:31,33,34,33,33,34 3:27,24 Went pretty easy, as I was still hoping to run the 5K tomorrow, but now I am leaning towards running with Zach, since my calf is still tender and feeling vulnerable. That reminds me, where's my ice and vitamin I? | ||
Friday Jul 18 | ||
| Running 25:00 [2] 3.0 mi (8:20 / mi) | |
| slept:5.75 weight:164lbs | ||
| I ran an easy 3, mostly on grass around Basket Rd - the soccer fields plus the various nearby businesses, etc.
Zach's team played a full 60 minutes this time. Zach started the play for the only first half goal, by keeping it in from his defensive position, and took over goalie duties in the second half, making some good saves while it was 2-1 and they went on to win, 4-1. | ||
Thursday Jul 17 | ||
| Swimming 45:15 [3] 1.25 mi (36:11 / mi) | |
| slept:6.5 weight:167.5lbs (injured) | ||
| 4:14/8:22
1:32,33,35,33,33,32 3:31,27,25 Took it fairly easy today - feeling a little worn out. Running today would have been a real challenge. The right calf / achilles interface is a little sore, and feels vulnerable to further damage. Forgot to take Vitamin I this AM, and bring it with me. And no time to ice during work. | ||
| Golfing 18:00 [1] | |
| spiked:7/18c | ||
| 89, including an 8 on 13 - had to make par on 17 and 18 to keep it under 90.
I was pin high, but just on the right fringe, in 2 on 10, but my chip was to 7' and I missed the birdie putt. | ||
Wednesday Jul 16 | ||
| Running race 35:06 [4] 4.5 mi (7:48 / mi) vdot: 40.6 | |
| slept:6.0 weight:164lbs | ||
| Ran the Dirt Cheap trail run at Mendon Ponds. It was a "time trial" start format, 5 seconds apart. I went out a little quick, since there were so many people to catch (and a couple of guys did go by me), but settled in to a more comfortable effort after I passed Chelsea. About a mile in, I saw Kenny and was still about the same time behind him as at the start. About two miles in, I tweaked my lower calf as I moved quickly and slightly awkwardly around someone. I almost stopped, but we were just turning on a stretch that was tight and slow-moving, with a queue forming, and it gave my calf a chance to calm down a bit. It was sore and tight the rest of the way, but no sharp pains.
I had started 10 seconds behind Dumpster (I think it was him), and fallen behind by a bit, but saw him again after the two hill climbs (caught Boots first, which gave me some momentum), and got just behind him, when he did a nasty face plant. I asked if he was OK as I ran by. Well, I saw him again with about a half to go and tried to hold him off, but he moved ahead. We hit the final turn and I was about 30 steps down, which was over 10 seconds, so I ran hard and apparently closed to within 7 seconds to edge him out. | ||
Tuesday Jul 15 | ||
| Running 34:00 [2] 4.0 mi (8:30 / mi) | |
| slept:4.5 weight:164lbs | ||
| First day of XC Camp at Webster Park. I did some random jogging during the "assessment run" (it was not a time trial), then went out for 20 minutes with Joe Freshman (can I still call him that?), Alaina, Christina, a couple other Thomas guys and Thunder and Drew, for a portion.
I would have gotten some more running done (it was a great evening for it), but I had to head over to Z's soccer game. He left goal at halftime with the game still scoreless, and his team scored twice in the second half, and didn't give up any goals. Sleep was short because I had to check out WOC Online, plus Nate's results (see H16A, here) at the Fin 5 seem to be near real-time and he started a little after 4, our time. | ||
| C • "Freshman" 3 | ||
Monday Jul 14 | ||
| Note | |
| slept:7.25 weight:155lbs | ||
| So, I was on a roll, then freakin' work gets in the way. I had a meeting straight through lunch and was at work until 7, at which point I had to hustle home and stain the deck (well, the deck of the deck anyway) before the sun went down - didn't quite work, I was finishing up in the dark. Where is Ricardo's car when you need it?
I can't let work slow me down, since yesterday I rented a minivan for the drive out to the US Champs (flying with Nate, Zach, and - unable to leave him behind - Luke, is just too darn expensive). And today I made it in just under the wire for the early bird COC registration; very tough decision there - Chelsea has to be dropped off at MIT that weekend, but me and the boys are going to blow her off and let her mommy take care of her. And I hope I have to run the Alumni XC race at Franklin Park this September. | ||
Sunday Jul 13 | ||
| Swimming 45:50 [3] 1.25 mi (36:39 / mi) | |
| slept:5.5 | ||
| 4:08/8:27
1:30,32,32,33,34,33 3:26,26,23 A little sluggish after last night's poor sleep pattern - first it was the heat, then it was the 3:45am alarm to go online to follow the WOC Sprint Qualis, got just a bit more sleep afterwards. | ||
| Golfing 9:00 [1] | |
| spiked:3/9c | ||
| Was pretty tired after Tayler's grad party, so I wasn't really up for golf, but Luke was sure it was his turn to head out tonight, after Zach got to play yesterday, so off I went. I was 43, some sloppiness was overcome with good shots into greens, but I had 20 putts, including 3 x 3-putts. One of these days it will all come together.
Luke really surprised me. He wanted to play from 150 yards, instead of 100 like last time, so I said he could try. He ended up shooting 64 (with 30 putts), not counting the 5-6 whiffs. He had a couple of 100 yard drives (which is quite impressive with the short clubs that he uses), and hit the ball straighter than Zach and (especially) Nate. | ||
Saturday Jul 12 | ||
| Running 1:22:55 [2] 9.87 mi (8:23 / mi) | |
| slept:6.5 weight:163.5lbs | ||
| Tried to get a 10 miler in, building on the 9 from last week, but I came up just a bit short. It was quite warm when I started, just before 1pm, so I decided to head for Ellison Wetlands, via Creek/Daytona. I was 8:14 pace to Empire and 7:54 down to Ellison. I assumed just about 9 min pace thru the trails to Old Browncroft, then was 8:21 up Landing to the drinking fountain. I was about 8:35 pace thru the park, then over 9:20 up the hill to Browncroft. I ran the last 1.84 home at 7:44 pace, by doing 200 steps faster and 100 steps easy.
An unexpected rain came in during the run - I was sheltered for the initial downpour in Ellison Park, but got hit nicely going up the hill on Blossom. The rain put a damper on my next two scheduled activities, golf and staining the deck, but 48 Hrs is on TV, without the annoying censorship. The deck is prepped, but will have to wait. | ||
| Golfing 18:00 [1] | |
| Played 18 with Zach, starting just after 5pm, and wrapping up before dark. I think that's the first time he's been out for 18. He shot 137, opening with 3 10s before getting into the swing of things. He actually beat me on the 8th hole, playing from the same tee as I did, since it was a par 3 (and under 200 yards) - it was one of my 3 doubles on the front, which led to a 45.
I was all over the place in the middle of the back 9 (triple on 13, scrambling 5 on 14 and double on 15), but rebounded with birdie-par-par for a 43. | ||
Friday Jul 11 | ||
| Swimming 37:06 [3] 1.02 mi (36:22 / mi) | |
| rhr:42 slept:7.5 weight:162lbs | ||
| 3:59/8:04
1:29,30,31,30,29,31 3:22,22 I see signs of a breakthru. Had some early stretches where I felt quite comfortable in the water. I'll have to make sure I get in the pool sometime over the weekend to keep the progress going. | ||
| Note | |
| Very exciting to find out that the OK Tyr website is showing results from a Mini 5-day competition that they are running in conjunction with the junior training camp that Nate is doing, along with the Kempster and the Childs and some others. | ||
Thursday Jul 10 | ||
| Running 48:01 [4] 6.67 mi (7:11 / mi) | |
| slept:6.0 | ||
| Back to GTA - 10 guys, plus 4 ladies in their group. Here's the route.
After going easy up to Highland, we picked it up earlier and faster than usual - the next 2 miles I averaged about 6:50, losing a few steps to the main group here and there. Next 1.7 was friendlier - 7:13 pace, but I still fell behind coming up the "hill" in Highland Park and made up the ground heading into the Lilac area. I gave one last surge along Highland (6:48 pace for almost 0.6 miles), then faded to an average of 7:20 pace the rest of the way (included some slower stretches and some pick-ups) - finished hard to catch back up as the group was going real easy by then. | ||
| Golfing 18:00 [1] *** | |
| spiked:6/18c | ||
| It was clear that I hadn't touched a club in a week. Opened with an 8, and was OB on 9 for a 7, so out in 48. Had to par 17 & 18 just to make 43 on the back.
The Ryan Memorial is underway at PCC, so I had to play from the Blues and the greens were even faster than usual. | ||
Wednesday Jul 9 | ||
| Swimming 45:33 [3] 1.25 mi (36:25 / mi) | |
| rhr:44 slept:6.5 | ||
| 4:12/8:22
1:30,31,32,33,32,32 3:35,32,26 Had to go mid-afternoon, which meant the pool was 2/3 filled with screaming kids. Not bad while swimming, but the breaks were painful. | ||
Tuesday Jul 8 | ||
| Running 55:00 [2] 6.87 mi (7:59 / mi) | |
| slept:6.0 | ||
| Couldn't get out a lunch, and I was stuck at work until almost 6, so I drove out to Zach's soccer game in Fairport and did a three-stage run.
Before his game, I ran about 16:30, around the neighborhood north of Martha Brown, so I missed a few minutes (but he didn't start). Just before halftime, I went out again, for about 7:30, doing a big loop of the Martha Brown property. After the game, I ran south thru the apartment complex to 31 to 250 to the power line in the valley before the village (jumped into the woods when the mowed grass mostly ended) to the trail from Perrin school to the neighborhood, and back to Martha Brown. Zach's team blew another 2-0 lead in the second half, to lose 3-2. Zach bounced one off the crossbar, just inside the goal post, while they were up 2-0. Zach's team was much faster and more skilled, but ran out of gas with only 3 subs (and top scorer sidelined with a cut on the bottom of his foot). I think it was the winning goal that our goalie knocked down, but it took a bad bounce off the uneven playing surface and went between his legs for a goal. | ||
Monday Jul 7 | ||
| Note | |
| slept:7.75 (rest day) | ||
| Unplanned day off - decided to eat breakfast, since it was free at the hotel, so I couldn't run before we checked out. We spent a few hours at the Ontario Science Center, then the trip home took longer than planned - nasty traffic from Toronto to Hamilton, even though we were well ahead of rush hour. Only 30 minutes at the Rainbow Bridge (after I collected my windbreaker from the hotel in Niagara Falls), but it got late enough that I decided we had to extend our vacation by stopping at Pontillo's in Batavia for pizza and wings, ending any hope of running, since I am not as tough as Chelsea. | ||
Sunday Jul 6 | ||
| Note | |
| slept:6.0 (rest day) | ||
| Planned rest day - spent the day at Canada's Wonderland, which was quite fun and exhausting. | ||
Saturday Jul 5 | ||
| Running 1:11:58 [2] 9.0 mi (7:59 / mi) | |
| Ran along Lake Ontario from Ontario Place west a little past where the trail ended, trying to time my turnaround to catch Chelsea - after running nearly 2 miles with her, I went ahead. I noticed measured kms on the path and went 4:44 near the turnaround, then 4:34, 4:39 and 4:36 on the way back (about 7:25 pace). I spotted Chelsea about a minute ahead with under a mile to go, and caught her just after she started walking in the parking lot.
I needed about 2.2 more miles, so I went out and back the other way. | ||
Friday Jul 4 | ||
| Running 35:42 [1] 3.7 mi (9:39 / mi) | |
| slept:6.0 | ||
| Ran real easy with Chelsea, since we had to run before lunch, according to the vacation nazis.
Did a loop up Lundy's Lane, left, then back mostly side streets. | ||
Thursday Jul 3 | ||
| Running 52:19 [3] 6.96 mi (7:30 / mi) | |
| slept:5.75 | ||
| GTA run - nice turnout again: 11, including Michelle, in the main group plus 4 in the ladies aux. Here's our route. I was OK on the first surge, just dropped back a bit - the timed and measured section was 1.1 miles at 6:29 pace. That wore me out, but I was able to hang on pretty well for the second surge - the next 0.9 miles was at 7:00 pace. Then I started feeling it, plus I had some waves of intestinal discomfort, so the next 1.3 was at 8:00 pace and the last 2.2 were at 7:45, even though I did 5 x 1:15 of quick turnover (never making it much above 200, or 160/min) to try to keep myself going, since I was on my own at this point.
| ||
| Golfing 18:00 [1] | |
| spiked:3/18c | ||
| Took Scott out to PCC after the run - he missed it so Michelle could go. The tight hamstrings affected my game early and the heavy rain affected my game late, so I shot a lame 92, to lose by 10 strokes. | ||
| Note | |
| Nate made his European orienteering debut in Sweden today, at the JWOC spectator race. It was baptism by fire, as his mean old dad made him run H21. He actually had a pretty decent race, other than the nearly 15 minute error on the 4th control. He actually won the final split!
The results are here. Winsplits are here. Tomorrow he gets to run H16, so we'll see how he stacks up against the young European studs. Andrew held his own against them today, placing 11th out of 24. There are 56 entered in H16 tomorrow, a 3.37K Middle race. | ||
| C • results 1 | ||
| Running 30:23 [2] 3.38 mi (9:00 / mi) | |
| Went out for another run just before 11pm, so that Chelsea could get her run done. We ran from our hotel in Niagara Falls (ON) and paused a couple of times to check out the falls at night, with all the lights. I'm not sure when I last saw the nighttime version.
It was nice to be able to enjoy the mist. The last 2-3 times I ran here were during Zach's hockey tournaments, and it was cold! | ||
Wednesday Jul 2 | ||
| Swimming 45:15 [3] 1.25 mi (36:11 / mi) | |
| rhr:43 slept:8.0 | ||
| 4:09/8:14
1:30,33,31,28,31,30 3:25,23,26 Went a little longer today, after watching the Trials last night. The fast guy was a couple of lanes over and passed me on the 4th 100, pulling me to a quicker time. | ||
| Golfing 9:00 [1] *** | |
| spiked:5/9c | ||
| Not bad at all - played the front and shot 40, despite 3-putting for bogeys on 1 and 7 and taking a double on 8, from the sand (twice). New handicap index came out today, and I dropped to a record low 11.5 (down from 12.3 two weeks ago). Goal is still single digits by the end of the year. | ||
Tuesday Jul 1 | ||
| Running 32:03 [2] 3.92 mi (8:09 / mi) | |
| slept:6.0 weight:164lbs | ||
| Easy run around Grace & Truth Park and the adjoining land, including looping around the massive church that I think owns the park and surrounding land. It looks like they also have some shooting galleries set up. Perhaps that is why the church is so popular?
I got Zach to the park a little late (I forgot the LOP bridge over Dewey has been removed, resulting in a sizable detour), so I only had about 20 minutes to run before his game started, but he didn't start, so I did another 10 minute loop. They lost 2-0 to their nemesis, the Bucs. I'm not sure why the coach had the best scorer play goalie in the second half, when they were already down, 1-0, since he is good in goal, but not exceptional. | ||