Training Log Archive: bishop22In the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
9 AM
Orienteering race 15:19 [5] 2.1 km (7:18 / km)
Flying Pig Sprint - Red (same as ISVM)
1:4000 map meant things came up very quickly. 20 controls in 2.1K meant short legs with lots of direction changes and required constant focus on the map to see if straight was not best, and on the terrain, to see where it was easy to cut through the green. Forested, but not heavily so, and with the last few controls in the open, it made for the kind of sprint that I like. I only wish I were in better shape for it.
I did have one lapse - leaving C11, I thought I was drifting left, so I looked to my right and saw a control up a bit and went to it. Ironically, I spotted it (which turned out to be C13), just as I was passing the unseen C12 that was less than 10m away.
The only other error large enough to show up on AP splits was going to C2, I was way right and lost about 15 seconds.
One downer from the weekend (which overall was awesome) was the first control codes were swapped on Zach's and Luke's courses. Luke didn't lose much time, but Zach had been told repeatedly to check the control codes and ended up losing 1:15 on the first control. He still ended up winning soundly, but could have put up a real fine performance (perhaps 4th overall on the course).
1:4000 map meant things came up very quickly. 20 controls in 2.1K meant short legs with lots of direction changes and required constant focus on the map to see if straight was not best, and on the terrain, to see where it was easy to cut through the green. Forested, but not heavily so, and with the last few controls in the open, it made for the kind of sprint that I like. I only wish I were in better shape for it.
I did have one lapse - leaving C11, I thought I was drifting left, so I looked to my right and saw a control up a bit and went to it. Ironically, I spotted it (which turned out to be C13), just as I was passing the unseen C12 that was less than 10m away.
The only other error large enough to show up on AP splits was going to C2, I was way right and lost about 15 seconds.
One downer from the weekend (which overall was awesome) was the first control codes were swapped on Zach's and Luke's courses. Luke didn't lose much time, but Zach had been told repeatedly to check the control codes and ended up losing 1:15 on the first control. He still ended up winning soundly, but could have put up a real fine performance (perhaps 4th overall on the course).
2 PM
Orienteering 56:15 [4] 4.5 km (12:30 / km)
Flying Pig Middle - Red Course
Need to find my map, but in the meantime, I have to share the valuable lesson that Z learned this afternoon: because of the control code mix-up this morning, when Z went to his second last control and it said 94 instead of 49 (or vice versa), he went back and double-checked and decided there must be another mix-up. So he managed to score a MP. It's quite ironic that we had stressed checking control codes so much, because of the warning of the new control proximity rules, but still managed to have this happen.
Need to find my map, but in the meantime, I have to share the valuable lesson that Z learned this afternoon: because of the control code mix-up this morning, when Z went to his second last control and it said 94 instead of 49 (or vice versa), he went back and double-checked and decided there must be another mix-up. So he managed to score a MP. It's quite ironic that we had stressed checking control codes so much, because of the warning of the new control proximity rules, but still managed to have this happen.
Monday Mar 26, 2012 #
4 PM
Running 28:39 3.75 mi (7:38 / mi) +2m 7:38 / mi
Some running during track practice. A mile during their w/up, unmapped 4 strides during their first tempo, some additional unmapped jogging during the workout (only added 1/2 mile), then some laps on the track with Coach Klehr during the w/dn. Finished with 6 unmapped strides during stretching.
The kids did 2x2000m T, then 4x(200R + 200 jog). Original plan of 4x400, 1600T, 4x400 was thrown out due to the sudden return to March weather (windy and upper 30s).
The kids did 2x2000m T, then 4x(200R + 200 jog). Original plan of 4x400, 1600T, 4x400 was thrown out due to the sudden return to March weather (windy and upper 30s).
Sunday Mar 25, 2012 #
3 PM
Orienteering 52:35 5.0 mi (10:31 / mi) +268m 9:01 / mi
ahr:109 max:146
Investigating the potential control sites for the Dryer Rd Map Hike. I can now pick the 20 most reasonable to use and start placing markers, after I find the wire that I misplaced and figure out how to mark the control numbers and codes on the markers.
9 PM
Hard Core 6:00 [2]
Clams - 35 ea side
Swing-thrus - 30 ea side
Fire hydrants - 30 ea side
Swing-thrus - 30 ea side
Fire hydrants - 30 ea side
Saturday Mar 24, 2012 #
5 PM
Running 25:11 [3] 3.17 mi (7:56 / mi)
Got dropped off on the way to Zach's hockey game in Canandaigua, but not far enough away, so I had to do an out-and-back from the rink when I got there. Like this.
Had to play the same team from the first game and stayed competitive thru 2.5 periods when a breakaway could've closed to 3-2, but didn't. Ended up 6-1. In a poor scheduling plan, if they had won, they would've played the team they played 2nd, too. Out of a 7 team tournament, that is.
Had to play the same team from the first game and stayed competitive thru 2.5 periods when a breakaway could've closed to 3-2, but didn't. Ended up 6-1. In a poor scheduling plan, if they had won, they would've played the team they played 2nd, too. Out of a 7 team tournament, that is.
Friday Mar 23, 2012 #
4 PM
Running 28:00 [3] 3.61 mi (7:45 / mi)
Running during track practice at Thomas. Ran a little over 12 minutes during the w/up and a little over 10 min during the w/dn, and I'm giving myself for 5 additional minutes during practice. Didn't kill myself, but kept a decent clip going (sub-7:30 for the portions on the track).
The kids did circuit intervals, some doing 2 sets of 4x500 this week, instead of 5x300.
Had to leave early to get Z to his hockey tourney game in Canandaigua. They got smoked, mostly due to a kid that was not Midget B (looked like he'd be a top high school player).
The kids did circuit intervals, some doing 2 sets of 4x500 this week, instead of 5x300.
Had to leave early to get Z to his hockey tourney game in Canandaigua. They got smoked, mostly due to a kid that was not Midget B (looked like he'd be a top high school player).
Thursday Mar 22, 2012 #
6 PM
Orienteering 35:00 [2] 3.68 mi (9:31 / mi) +207m 8:06 / mi
Scouting potential control locations for the Map Hike at Dryer Rd park. Most of the locations will work, but a few were in locations with nowhere to hang a control marker and one was on a spur that is no longer as mapped (well, the spur is still there but the woods are cut by new bike trails, removing the use of the feature.
It started getting quite dark (couldn't leave work until after 6), so I didn't get to all the potential locations, so there is another visit required before we can finalize the locations, then probably a couple of visits to put up the markers. Many of the locations are in highly traveled areas, so I'll have to be careful in how I put the markers up.
It started getting quite dark (couldn't leave work until after 6), so I didn't get to all the potential locations, so there is another visit required before we can finalize the locations, then probably a couple of visits to put up the markers. Many of the locations are in highly traveled areas, so I'll have to be careful in how I put the markers up.
Wednesday Mar 21, 2012 #
Note
(rest day)
No time to run today. During practice we had the kids try the Kosmin test, so lots of logistics, then I had to leave just after 5:30 for class. Got home just before 10, tired and hungry. Need to find a way to get something in on Wednesdays.
Tuesday Mar 20, 2012 #
1 PM
Swimming 36:24 [3] 0.97 mi (37:32 / mi)
4:26/8:49
1:41,42,41,40,41
3:44,46
1:41,42,41,40,41
3:44,46
Monday Mar 19, 2012 #
4 PM
Running 8:14 [2] 1.0 mi (8:14 / mi) +2m 8:11 / mi
Did a loop during the kids' w/up. so the tempo work wouldn't all have to be on the track. Ended up being almost exactly a mile.
Running 5:59 [3] 0.81 mi (7:23 / mi)
First 3 laps of run, not on the Garmin.
5 PM
Running 16:44 [4] 2.45 mi (6:50 / mi)
During the kids' w/dn and core work, I was able to sneak in 3+ miles on the track. Started at MP, but quickly picked it up to tempo pace.
I ran in lane 3 as there were some residual workouts going on, and after a bit had to bump out to lane 8 near the starting line to avoid the Thomas girls that were stretching on the track.
The 4 lap splits were: 7:54, 7:25, 7:23. Lane 3 the whole way seems to add 4 seconds per lap. I turned the Garmin on after 3 laps, so the distance estimate is based on the first 3 laps being like the 4th.
I ran in lane 3 as there were some residual workouts going on, and after a bit had to bump out to lane 8 near the starting line to avoid the Thomas girls that were stretching on the track.
The 4 lap splits were: 7:54, 7:25, 7:23. Lane 3 the whole way seems to add 4 seconds per lap. I turned the Garmin on after 3 laps, so the distance estimate is based on the first 3 laps being like the 4th.
Saturday Mar 17, 2012 #
3 PM
Hashing 50:00 [2] 5.0 mi (10:00 / mi)
Annual RH3 GDR - started in Henrietta, bused to the city.
Conservative estimates of distance covered and moving time (it started with a 1.8 mi. road run to the bus pickup - but I ran that easy with Kickstand).
Conservative estimates of distance covered and moving time (it started with a 1.8 mi. road run to the bus pickup - but I ran that easy with Kickstand).
Friday Mar 16, 2012 #
4 PM
Running 16:00 [2] 2.0 mi (8:00 / mi)
Only time to fit in a couple of miles during track practice. The kids did 2 sets of 5 x 300m with 2 circuit exercises (and a total of 100m) between each interval.
7 PM
Hard Core 9:00 [2]
Only counted the light running today because I also did exercises at home:
Fire hydrants - 25 each
Clams - 30 each
Kick backs - 30 each
Scorpions - 30
Fire hydrants - 25 each
Clams - 30 each
Kick backs - 30 each
Scorpions - 30
Thursday Mar 15, 2012 #
7 PM
Running 56:11 [2] 6.67 mi (8:26 / mi)
Ran after dropping Luke off (early, we went directly from his basketball game at the U of R - rough game: Luke's "5" were down 1-0 after 4 min, but then played better, going 8 of 15 from the floor overall. Sadly the other 5 were a combined 1 for 16) for his indoor baseball practice on a beautiful evening.
Here is the route (except the running in the woods near Eyer Park is very rough estimate, but distance is correct, assuming 9 min pace)
8:16 pace on the roads early; estimated 8:35 pace in Channing Park (stopped watch when I was on the steep bank and climbing over some logs); 8:23 pace for next stretch to the end of the trail by the RR tracks; assuming 9 min pace for the trails in the woods; 8:11 pace on the roads back.
Here is the route (except the running in the woods near Eyer Park is very rough estimate, but distance is correct, assuming 9 min pace)
8:16 pace on the roads early; estimated 8:35 pace in Channing Park (stopped watch when I was on the steep bank and climbing over some logs); 8:23 pace for next stretch to the end of the trail by the RR tracks; assuming 9 min pace for the trails in the woods; 8:11 pace on the roads back.
9 PM
Note
Interestingly - I am having a little trouble walking, due to Achilles soreness from the Elliptical, but no pain at all while running...
I think this happened once before, too.
I think this happened once before, too.
Wednesday Mar 14, 2012 #
Note
(rest day)
Unplanned rest day. Did not really have a chance to run during track practice, then I had to leave there at 5:30 to get to a 10-week (x 3.5 hours) class that I am starting to prepare for the PMP exam.
Tuesday Mar 13, 2012 #
6 PM
Swimming 26:27 [3] 0.74 mi (35:44 / mi)
4:14/8:41
1:40,44,40,43,43
3:44
Bayview after work. Had to wait 15 minutes to get a lane (which shortened my workout, given we got kicked out at 6:30). I had expected everyone to be outside enjoying the weather, not swimming. My achilles were a bit tight after yesterday's eliptical, so running outside was not a good option for me.
1:40,44,40,43,43
3:44
Bayview after work. Had to wait 15 minutes to get a lane (which shortened my workout, given we got kicked out at 6:30). I had expected everyone to be outside enjoying the weather, not swimming. My achilles were a bit tight after yesterday's eliptical, so running outside was not a good option for me.
Monday Mar 12, 2012 #
4 PM
Running 6:00 [2] 0.75 mi (8:00 / mi)
Opening day of track practice. This year I get to coach the girls distance team, as well as the boys. Nice turnout - more than half of the boys and over a third of the girls are distance runners. I thought I would get some running in, but it couldn't really happen.
The kids did 2x800T on the track, 800m or 1600m T by "feel" around the fields, then 1-2 more 800T on the track.
The kids did 2x800T on the track, 800m or 1600m T by "feel" around the fields, then 1-2 more 800T on the track.
7 PM
Running 29:59 [2] 3.5 mi (8:34 / mi)
ahr:141
Decided to watch the Sabres game at the Penfield Y, which has individual TVs on many treadmills and ellipticals. Wasn't sure how long I'd make it, so I started easy to maximize possibilities.
This was during the first period; 1-0 Canadiens.
Avg HR based on a relatively small sample size, but my assumption is that it didn't change much at this pace.
This was during the first period; 1-0 Canadiens.
Avg HR based on a relatively small sample size, but my assumption is that it didn't change much at this pace.
Biking 14:00 [3] 3.6 mi (3:53 / mi)
Jumped on the bike between periods. Manual - started at level 8, but moved to 9, then 10 as my legs became able to spin. Did not get the HR above 120, despite this being much harder than the treadmill.
Elliptical 32:00 [3] 3.5 mi (9:09 / mi)
ahr:144 max:151
Moved to the elliptical (the kind where you use your arms, too) for the second period. The "big man" tied it at 1.
Kept enough effort up to keep the HR above 140 as much as possible. This also seemed easier than the biking.
Kept enough effort up to keep the HR above 140 as much as possible. This also seemed easier than the biking.
9 PM
Note
Decided I could not handle another hour of watching at the Y, so I drove to Applebee's to catch the 3rd. The "big man" scored again, but the Canadiens tied it with 4.6 seconds left. But Tyler Myers got the winner early in overtime, so all was well.
Sunday Mar 11, 2012 #
Note
(rest day)
Hard to believe, but with the beautiful weather today, I did not manage to get out for a run. I did catch Luke's hockey game (5-2 win +3 plus on for a PP goal) and basketball game (lost, but he had 11 points to lead his team again).
Saturday Mar 10, 2012 #
11 AM
Orienteering 44:43 [2] *** 3.08 mi (14:32 / mi) +103m 13:10 / mi
spiked:7/8c
Went to Emery Park with all 3 boys and did some controls from an old (2008) Map Hike with Luke.
Friday Mar 9, 2012 #
Note
(rest day)
Couldn't get out at lunch and we ended up getting Amerks tickets, and then it was off to pick up Nate from the bus station in Buffalo.
Thursday Mar 8, 2012 #
1 PM
Swimming 34:55 [3] 0.91 mi (38:21 / mi)
4:30/9:09
1:42,44,43,42,40
3:43,43
1:42,44,43,42,40
3:43,43
8 PM
Hockey 30:00 [3]
Parent-Child game with Luke's team at SIR. With my hip and groin issues, I wasn't able to do stops, even in my good direction. My speed was a bit limited by my lack of stride length as well.
Wednesday Mar 7, 2012 #
1 PM
Running 47:04 5.8 mi (8:07 / mi) +19m 8:02 / mi
ahr:144 max:161
Along the river to UR ped bridge and back the other side - first time in awhile for this loop. Planned on trying to keep it down near MP, but the wind was strong out of the S and took my momentum away early, plus my legs were not feeling lively, probably due to the recent increase (well, except the two days I took off...).
I guess there is a long way to go to get back in shape.
I guess there is a long way to go to get back in shape.
Tuesday Mar 6, 2012 #
6 PM
Running 49:48 5.93 mi (8:24 / mi) +26m 8:17 / mi
ahr:142 max:170
Today's opportunity to run came during Luke's basketball practice (after his hockey practice). So, I ran from Schlegel just as it was getting dark, so I tried to stay on nicer shoulders. Ran slightly quicker (well, less slowly) in the village where the lighting was better.
Monday Mar 5, 2012 #
5 PM
Running 25:35 3.02 mi (8:28 / mi) +24m 8:16 / mi
ahr:143 max:173
After dropping Luke at Fisher for his basketball game, I had just enough time for a short, easy run before getting in to do stats on my HoopStats Android app. Luke hit a 3-pointer (but there is no such thing for 5th/6th graders) at the 3rd Q buzzer, to put his team up, and they ended up winning by 9. Luke had 12, but was only 2-10 from the line (he has shot just about 50% for the season), including 2 1-in-1s, so some coaches would say he was 2-12.
Sunday Mar 4, 2012 #
Note
(rest day)
A streak ends (even if it's only 7 days) and it's hard to start it back up again. Spent the day at a couple of hockey games (Luke's team played one of their better games and beat the Grizzlies, 5-1, while Zach's team lost in the finals of the Boulter tounament), and finishing up The Hunger Games that Chris finally convinced me to read by making it her monthly free download on the Kindle. So, I also started Catching Fire (our old hardcover copy).
Tomorrow starts my effort to train every day for the rest of the month...
Tomorrow starts my effort to train every day for the rest of the month...
C • THG 1
Saturday Mar 3, 2012 #
12 PM
Running race 34:14 [4] 4.55 mi (7:31 / mi)
26th consecutive official finish at the Buffalo Shamrock Run.
Broke 35 minutes, but only because the course was shortened to 4.55 miles due to a downed power line. Last year's high winds were nothing compared to today's experience. I think the top gust exceeded 60mph. I was blown to a stop a couple of times during the 3rd mile. I also lost several seconds when I trapped a guy's hat as he ran back for it. I don't think he would have ever caught up to it if someone didn't stop it.
The wind completely blew out any desire to race. I never saw the 4 mile mark, although I looked for it for about a minute, not knowing what my pace was at that time.
7:07, 7:31, 8:07, 11:18 for last 1.55 (7:17 pace) - the last half mile was directly with the wind after doing almost a hairpin turn.
Broke 35 minutes, but only because the course was shortened to 4.55 miles due to a downed power line. Last year's high winds were nothing compared to today's experience. I think the top gust exceeded 60mph. I was blown to a stop a couple of times during the 3rd mile. I also lost several seconds when I trapped a guy's hat as he ran back for it. I don't think he would have ever caught up to it if someone didn't stop it.
The wind completely blew out any desire to race. I never saw the 4 mile mark, although I looked for it for about a minute, not knowing what my pace was at that time.
7:07, 7:31, 8:07, 11:18 for last 1.55 (7:17 pace) - the last half mile was directly with the wind after doing almost a hairpin turn.
Running warm up/down 22:00 [2] 2.59 mi (8:30 / mi)
9 min w/up, 3 min jog to start
10 min w/dn, first backwards to try to find Walt, then to the non-existent tent (couldn't put it up with the wind - it was shaky last year). This was the first year in history that the beverages outlasted the runners.
10 min w/dn, first backwards to try to find Walt, then to the non-existent tent (couldn't put it up with the wind - it was shaky last year). This was the first year in history that the beverages outlasted the runners.
Friday Mar 2, 2012 #
Note
(rest day)
Decided to break the whopping 7-day streak and rest for tomorrow's Shamrock Run.
Thursday Mar 1, 2012 #
5 PM
Running 32:13 3.63 mi (8:53 / mi) +7m 8:50 / mi
ahr:143 max:170
Easy run from Lakeshore after dropping Luke off for hockey practice. Found some unused RR tracks and followed them over to the parkway path.
The pause on Ling Rd on the return was trying to get the iPod to play some New Order. The touch didn't work so well in the light rain.
The pause on Ling Rd on the return was trying to get the iPod to play some New Order. The touch didn't work so well in the light rain.