Training Archive: bishop22

In the 31 days ending 2008-10-31:

activity	#	time	miles		km		+m
Running	18	9:42:54	72.88		117.29
Orienteering	4	7:23:04	26.5	(16:42)	42.66	(10:23)	960	23 /	26c	88%
Hashing	2	1:55:00	7.5	(15:20)	12.07	(9:31)
Map Run	2	1:14:19	8.29	(8:58)	13.33	(5:34)		7 /	7c	100%
Volleyball	2	40:00
Total	28	20:55:17	115.17		185.35		960	30 /	33c	91%

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Friday Oct 31
	Running 23:00 [2] 3.0 mi (7:40 / mi)

	Easy run around Schroeder, Hegedorn's, etc. while the Sectional team plus several dedicated individuals did an easy run ahead of tomorrow's big race.
Thursday Oct 30
	Running 57:00 [3] 7.68 mi (7:25 / mi)
	slept:6.25
	Finally made a return to GTA this AM. It hasn't fit into my work schedule during XC season, but, since Erik has moved in to his new house, I thought this might be the last run from Meredith St, so I figured I had better show up. 8 of us: Erik, Vinny, Lawrence, DV, JV, G2 and Leo. They went easy on me and the first 1.5 was quite comfortable before the first pickup, but I stayed close, averaging 6:58 for a bit over a mile along Highland. We did a pre-dawn, Halloween Eve loop in the cemetery, before continuing on our route (which is here, excluding cemetery). They dropped me very briefly a couple of times, but not by much. At the end, Vinny took off, and since he will be GTA's anchor at Raid The Hammer next week, and I am ROC Bottom's anchor, I had to try to go with him, but my sweatpants fell down. It was great to get in a real run. All of the timing I've done, instead of running, during XC practice has certainly affected my running quality. And the team's taper has impacted my running quantity.
Wednesday Oct 29
	Note
	rhr:43 slept:6.0 weight:163.5lbs (rest day)
	No run for me today. The kids were heading out for a short run in the snow, and I had not changed, plus I had to catch up with Coach Klehr regarding the rest of the week.
Tuesday Oct 28
	Running 25:00 [2] 3.12 mi (7:59 / mi)
	slept:7.0
	Did a little jogging while the kiddies did their workout, 2 x 400 I, 2 x 800 T, 2 x 400 I. Then ran around Schroeder for a while, to make it a legitimate day of jogging.
Monday Oct 27
	Running 23:05
	slept:6.0 weight:165.5lbs
	Ran a loop around Summit Knolls and then around Schroeder during practice. Planned on 6 x 1 fast / 1 slow, but after three of them, Nate and Nico caught me, so I ran in with them, sub-7 was "easy" for them, but not so much for me for 2.5 minutes. Added 1 last pick-up afterward (stride rates were 174,175,175,174 on the pick-ups). I am realizing that I need to get going again, as November includes race plans: 11/9 - Raid the Hammer with Nate and Dan, who is back in shape, so I will be the limiting factor, which will hurt. 11/23 - Blue Hills Traverse (my debut) as an excuse to visit Chelsea (or vice versa) 11/27 - Buffalo Turkey Trot (18th straight) - not sure if I am fast enough to make the family team this year.

	C • coop 2
Sunday Oct 26
	Note
	slept:5.0 (rest day)
	Legs were pretty sore from yesterday, so I didn't run. Chris fired up a pizza sub for me just before 8pm, so I didn't swim. I have to be more driven, like Chelsea.
Saturday Oct 25
	Map Run 20:00 [2] *** 2.25 mi (8:52 / mi)
	spiked:7/7c slept:6.0
	Various running around Webster Park to set out controls for Zach's hockey team, then picking them up. Light turnout due to the cool temperatures and rain (heavy at times) - only 6 of 17 maed it - but the kids that showed up had a GREAT time. The leg to the last control included an optional creek crossing to save time, and they all took it. They are interested in doing this again. And Zach's best friend on the team wants to come out to a real event.
	Running 1:10:00 9.5 mi (7:22 / mi)

	Running around before, during and after 5 of the County meet races (we entered no varsity B girls). Off and on rain, with the course already extremely slick and becoming muddier over time. JV Boys went first and things were already sloppy. The young guys ran pretty well, considering the conditions. The JV girls also turned in better than expected performances. Unfortunately, the Varsity Boys had some problems. The top 3 went out too fast, especially given the conditions, and faded. #4 lost his shoe in the first mile and wound up out of the scoring, #s 5 & 6 were injured, #7 had a decent run to be our 4th guy, #8 fell 3 times (and was knocked into a telephone pole by another runner, for good measure) and #9, a freshman, ran quite well to be our 5th guy. So, we finished well behind Irondequoit and Sutherland (our goal teams) and let Athena sneak in front of us. The Varsity Girls made out better, knocking off East Irondequoit, to place 17th rather than the expected 19th (also thanks to Hilton not competing). That gives hope for next season, with a fairly quick 8th grader coming up, and perhaps all of the girls starting on the first day of practice (or running during the summer), rather than most of them starting after school starts. Our last race was the Varsity B boys, which served as our "run-off" for Sectional spots 8-10, and shots at Sectional spots 5-7 (1-4 had been clinched already). By the time this race went off, the course was an absolute mess. So, the fact that a couple of the kids broke into the top7 was particularly impressive, and at least one of them will likely be in the Varsity race at Sectionals. My legs were pretty beat by the end of the day. It's quite challenging getting from south of the mile mark to near the two mile mark while the runners are doing the same. And catching them at the start, then at the top of the first uphill is also very difficult for the faster races.
Friday Oct 24
	Note
	weight:165.5lbs (rest day)
	The kiddies were running from Schroeder to Spry for a pre-County pizza and film fest. Zach was playing soccer at Spry, and had earned a starting spot, so I just drove over, hoping to keep the team on course, since they were taking a new route. But it didn't work. Oh well. Zach's game was entertaining - they got revenge for an earlier loss to Fairport.
Thursday Oct 23
	Running 20:00 [2] 2.5 mi (7:59 / mi)

	Well, I ran 20 minutes during practice today. As I was talking about Saturday's meet, the boys seemed a little anxious to get going, and I finally let them head out for their run, which I limited to 3.5 miles for the top 4 boys, 3 miles for the rest of the boys and 2.5 miles for the girls. But I guess the boys had other plans. They had been anxious to get going on their weenie roast (perhaps the charcoal was done pre-heating already?).
	Hashing 50:00 [2] 3.5 mi (14:17 / mi)

	Nice hash from Eyer Park in ER. Was running short on time before VB, but was told we were almost to a stop, so I got there, then had to run about 12 minutes back to the car, so I was late to the VB game.
	Volleyball race 20:00 [2]

	Missed the first game, crushed them the second game, lost by playing extremely poorly the 3rd game, then really took care of business in game 4.
Wednesday Oct 22
	Running 12:00 [2] 1.5 mi (7:59 / mi)
	slept:5.0 weight:165.5lbs (rest day)
	Couldn't muster up enough running for it to count today. Had the squad do the first and last miles of the XC course at tempo pace, with a jog from mile marker 1 to 2 as the recovery. Gave tomorrow off to the boys who are certain to have their last race on Saturday, and to the JV girls (all 2 of them). We may have a compromise route to propose for Friday, exactly 3 miles with only a brief visit along Ridge. Here it is.
Tuesday Oct 21
	Running 20:00 [2] 2.5 mi (7:59 / mi)

	Just a bit of running and some encouragement to the two poor runners that missed yesterday's workout and had to do the 400s today in the cold, wind and rain. I did alter the workout so they did tempo pace instead of rep pace, with 15-20 s of recovery, instead of taking off 2:30 or more between reps and having to accelerate in the cold. No point in getting injured during the week of Counties.
Monday Oct 20
	Running 34:20 4.5 mi (7:37 / mi)

	Ran around during XC practice. The top guys did 8x400R around the tennis court loop, everyone else did six, with about 2:30 of recovery between each. Most of the team was close to, but just under their R times. I let them cut loose on the last one and Nico went 64, Nate 66, Kenny 68, and other assorted fast times (JP led the 2nd group with a 75). Did some jogging during their 10 minute w/up and ran the second mile of the course afterwards (after pace counting the loop and hitting 401m).
Sunday Oct 19
	Orienteering 42:24 [2] 3.86 km (11:00 / km)

	Did 10 "map hike" controls at Emery Park before the Bills game. I still say BFLO does this right: setting a new "permanent" course each year. There is some extra effort involved in putting out and collecting the markers, but that is an easy task with the markers they use, and they have no shortage of volunteers to put them out and collect them. The clear benefits are: higher permanent map sales, more opportunities for permanent course aficianados, and avoiding the Webster Park effect (new trails to all of the formerly "advanced" controls). The downside? I guess if someone doesn't "finish" the permanent course one year, they lose the chance of ever officially finishing it. So, I did 8 thru 1 on the S side and picked up 2 (perhaps 23 and 25? on the N side) before I was out of time (Luke was on his own at Grandpa's house).

	C • Permanent courses 3
Saturday Oct 18

	Event: ROC - Dryer Road Park
Friday Oct 17
	Running 32:50 [2] 4.28 mi (7:40 / mi)
	slept:3.0
	Ran around Webster Park during XC practice. Just followed Nate, Chris and Ethan to keep myself from going to slow. Did several 1- and 2- minute mini-pickups to work on stride rate and close the gap. Lack of sleep last night was due to not finishing my 8am meeting prep until 3am. Although I did take time out to peek at the TV for the last 2 innings of the Sox game (what a comeback!) and complete the Monroe County individual XC ratings going into Counties (well, I'll probably add results from Clarence and R-H) - we are only ranked 11th, but have some serious upside potential; only the top 6 teams are out of reach - they should all score about 140 or less, while everyone else is likely to score 240 or more (but we hope to score 240 or less).
Thursday Oct 16
	Note
	slept:6.0 (rest day)
	Decided to take a day off, to see if it can make my legs feel better. I'm not sure if they are just still tired from the Highlander or what. Had the kids run 4x800m at Tempo (from the big tree near our shelter, finishing at the semi-broken Sycamore, instead of going down the hill on the course. The big boys did 5. Almost everyone was way too fast on the first, before settling down (2:45 for the big boys, then drifted up near, but safely under (except Chris, just over) 3).
Wednesday Oct 15
	Map Run 54:19 [2] 6.04 mi (9:00 / mi)

	Headed out with the most recent Webster Score-O map during practice at Webster Park. Ran to some of the controls, interrupted by checking on kids a bit, then checked out the new trail to Whiting Rd, which has now been cleared quite nicely (although it was more fun following the streamers before the chainsaws cleared the way. The team was rewarded with pizza for yesterday's performance, after running 5-6 miles.
Tuesday Oct 14
	Running 32:00 4.5 mi (7:06 / mi)
	slept:6.5 weight:163.5lbs
	Ran around Mendon West during the XC meet. The girls went first and almost pulled off a huge win over Olympia. Our 5th and 6th girls caught and passed their 4th girl with about 400 to go, to put us ahead 29-29 on the tiebreaker, but their girl snuck by at the end to beat us 28-29. That makes three straight years where our girls have lost a heartbreaker at Mendon West. Last year it was Gates, 27-28 in the final meters. The year before it was Batavia, 27-28, with their 4th and 5th girls edging our 4th girl by 1 second. The modified kids looked good during the intermission. The boys did manage to close the deal. The Arcadia meet was the tough one, as expected. Their kid won, and we went 2-3-4, per plan. But Chris knocked off the rest of the Arcadia kids, to finish 5th (6th overall) and guarantee the win. And even without AB (groin), AJ (stress fracture) and Wade (Disney World), we wound up with a respectable top 7. So, the boys finished the season 10-11, after starting out 1-10, partly due to shorthanded efforts.
Monday Oct 13
	Running 35:09 [2] 4.39 mi (7:59 / mi)

	Easy run around Webster Park during practice - the kiddies were doing 4-5 ahead of tomorrow's showdown with Arcadia (for the boys) and Olympia (for the girls). Ran a bit through a surprising nice white patch of woods on the east side of the trail that is east of that rough open land. I don't have a new map handy, but that used to be mapped as dark and medium green (not that it isn't those colors as you get close to the creek).
Sunday Oct 12
	Orienteering 1:13:22 [3] *** 6.2 km (11:50 / km)
	spiked:16/18c slept:7.5
	Ran last week's Mendon Red course, since Nate had the map. Pretty decent run, considering it was non-competitive and I had to slow down in the circle to be sure I was in the correct spot, without a flag to guide me. Splits (cumulative): 2:54, 4:32, 13:06, 19:37, 24:20, 27:03, 30:19, 32:56, 36:04, 40:08, 46:13, 48:27, 53:11, 58:26, 61:55, 63:00, 69:26, 72:23, 73:22
Saturday Oct 11
	Running 40:00 [2] 5.0 mi (7:59 / mi)
	slept:5.5
	Running around during our 4 races at Alden. Not included is some additional jogging during the Jr High races to cheer for EA and Addison.
Friday Oct 10
	Running 26:30 [2] 3.0 mi (8:49 / mi)

	Easy run with part of the team from Schroeder.
Thursday Oct 9
	Note
	(rest day)
	Decided to time the kids for their 5x1000m workout today. 4 groups - went on 7, 7:30, 8, 8:30, respectively. Route was big tree near our shelter around course until THE big tree, around it backwards and up suicide to the lodge. Nate and Kenny averaged 3:30.
	Hashing 1:05:00 [2] 4.0 mi (16:15 / mi)

	Gnarly hash starting from Medley Center. We wound up in a ravine below an old folks home - the on on yells caused them to think someone was in trouble and they called the police, who arrived as we were bailing onto what turned out to be private property. Now it was getting dark and we were back in a ravine and thru a couple of culverts under 104 (and me in front without a headlight). Could not find trail once we got thru the second one, and I was out of time, so I took a direct route out to Culver.
	Volleyball 20:00 [2]

	Played a pathetic team tonight, so not much action. I arrived late and sat out the first game, then sat out the second half of game 4.
Wednesday Oct 8
	Orienteering 1:00:00 [2] ** 6.4 km (9:22 / km)
	spiked:7/8c slept:7.5 weight:163lbs
	Orienteering Day at Schroeder XC practice. Dayle had some 2002 Yellow course maps from Webster Park, so Nate picked those up on Sunday and, since a fun and easy day was in order after the stretch that we've been through, I used them for practice with the team. I got a head start and hung the flags, and when I got back it was just about time to start picking up. One group was still lost going to C2, so I yelled for them to follow me, but they didn't, at their loss. I got to C2 just as 2 other groups were discovering it, so after they punched, I took the flag down. The boys group was headed the wrong way and the girls started to follow and I mentioned they were going the wrong way, but the boys said they were "going to the trail" and the girls believed them. I went the other way to a trail and never saw those groups again. Two other groups showed up on the way to C3, which they both found and beat me to C4 as I went the long way to make sure no one else was coming. These two groups were a little brighter, and although they stayed ahead of me most of the rest of the way, they did keep an eye on which way I was headed. I did cut thru the no longer nice trail leaving C6, so got to the main trail to C7 long before they did. Bobby outsprinted me to C8 to avoid a DNF for his team. Nate and Nico flew around in about 20 minutes, for a 10 minute win over JP's group. I think the next group was over 45 minutes, so I guess some instruction would have helped.
Tuesday Oct 7
	Running 29:00 4.0 mi (7:14 / mi)
	slept:4.75
	Running around during the races at Mendon East. Outstanding race for the team. The girls ran better than the boys, relatively speaking, but the boys went 2-1 (2-0 against divisional opponents). This means the boys are 4-3 in the division for the first winning record since the Monroe County XC web site came online in 2003. And we did it without Nico. So, we've gone from 1-10 to 7-11, and next week we face three Greece teams, Arcadia, Odyssey and Olympia. Odyssey is not bad, but should not be a problem; however, early scouting has Arcadia ahead of us 27-28. Winning all 3 can bring us to 10-11, so we'll have to see what we can do. Anyway, Nate had a breakthrough race, and if he had been carrying the Mendon O-map with the course drawn on it, he may have held on to third, but had to settle for 5th after almost getting lost with about 600m to go. His time was 17:36, which was almost fast enough to make first team all-county last year. Mendon is always a challenging place to watch a race, because I really have to hustle but am rewarded by seeing the runners as many as 7 or 8 times.
Monday Oct 6
	Note
	slept:6.25 (rest day)
	No running for me today. Legs are pretty hammered from yesterday. I thought about getting in the pool this evening, but I ended up overeating and had scouting report info to post on the blog.
Sunday Oct 5

	Event: Hudson Highlander
	Orienteering race 4:27:18 [2] 26.2 km (10:12 / km) +960m 8:37 / km
	slept:5.75
	Highlander. Details to follow?

	Highlander - Splits
Saturday Oct 4
	Note
	slept:7.25 (rest day)
	I didn't run during practice this morning, since I thought I had to run to pick up my car from the shop, and the Highlander is tomorrow. As it turned out, I had to give Wade a ride home, so I was able to rope him into driving Chelsea's car home for me. That allowed me to take the day off. I wanted to get out for a round of golf, but there was way too much to do around the house.
Friday Oct 3
	Note

	Finally got around to posting my Sprint races from last Friday.
	Running 46:00 6.4 mi (7:11 / mi)

	Ran around during the Penfield/Irondequoit invitational at Harris Whalen park. Due to illness and yesterday's turnout, we only had 5 in the varsity boys race. Kenny and Nate ran pretty well, and Alex passed just enough runners for us to slip by Victor by 2 points for 5th place, and hardware for the second week in a row. This is the rough sketch of my typical route during each race. In addition to the varsity boys, I also hustled around for the varsity girls race, the JV race (in which the girls started just one minute after the boys), and the "Varsity C" race which consisted of the runners that blew off yesterday's practice (only 19 of 39 kids were there, and only about 3 or 4 had provided warning). It was not fun for me, I hope we don't have to do it again.
Thursday Oct 2
	Running 33:00 [2] 4.0 mi (8:15 / mi)
	slept:6.5
	Ran at Mendon East. Did a bit of warm-up, then ran the first 2 miles of the XC course with the team, then I took off to catch the second half of Zach's soccer game, since it was at the nearby Calkins Rd school. Got to Z's game, and it must have been early 3Q by the time I found the field, tucked way in the back corner of the huge Pittsford piece of real estate the new school sits upon. I hope the district has owned that property for many years - it seems it would be quite expensive now (but I guess that district can afford to $pend on their school properties). Z was not in the game, so I watched a bit, then went for another jog (7-8 minutes) and got back as the 4th quarter was underway. Zach was still not in, even though they certainly had fewer than 22 players. I think the coach eventually saw me on the sideline, and put Zach in, but there was only 30 seconds left. Not sure why Z didn't play at least 2 quarters; he certainly doesn't suck.
Wednesday Oct 1
	Running 24:00 [2] 3.0 mi (7:59 / mi)
	slept:5.5
	Ran around a bit during practice at Webster Park. Had to go back out while the kids were stretching to make it a legitimate day of running. The kids did the course again, like Monday, but this time at I pace instead of T pace and with 4 minutes recovery (5 for < Tommy) instead of 1 minute.