Training Log Archive: bishop22In the 31 days ending Oct 31, 2012:
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Wednesday Oct 31, 2012 #
3 PM
Running 6:00 0.65 mi (9:14 / mi)
ahr:67 max:127
Had to stop running because my hip became sore. So, the time off did not help at all - things are worse...
Running 4:07 0.55 mi (7:29 / mi) +1m 7:27 / mi
ahr:104 max:132
Had the kids do a bit of a different Wed workout today. Because of the canceled practice on Monday, they did the Cruise Intervals that day, so I wanted to add a bit of speed today. We did 300, 200, 100, then 2x1000T, then 300, 200, 100.
Running 5:03 0.61 mi (8:17 / mi) +2m 8:12 / mi
ahr:101 max:138
Tuesday Oct 30, 2012 #
Note
(rest day)
So, school was canceled and Xerox Square was closed, so I worked from home. Despite the beautiful weather, I did not make it out for a run. Perhaps a three-day break will get my hip feeling better.
Monday Oct 29, 2012 #
Note
(rest day)
Practice was [needlessly] canceled in anticipation of Frankenstorm, but by the time I got home and took Luke to hockey, it was windy, cold and rainy enough that I just called Nate instead of running during practice.
Sunday Oct 28, 2012 #
Note
(rest day)
Luke had two hockey games in Buffalo, and I brought stuff to run between games, but it was just cold enough that the rain made me wimp out.
Saturday Oct 27, 2012 #
1 PM
Running 14:00 [2] 1.62 mi (8:39 / mi) +3m 8:36 / mi
Running around during the Boys JV race, then ignoring the Girls JV race, since we didn't have anyone running, but I got to talk to several people.
Sadly, we had two JV boys injured and unable to run, so there was a big gap to #5 and we finished 9th overall, Loge would have gotten us 6th.
Justin S had a big race to break 18 and was our top finisher in 19th
Sadly, we had two JV boys injured and unable to run, so there was a big gap to #5 and we finished 9th overall, Loge would have gotten us 6th.
Justin S had a big race to break 18 and was our top finisher in 19th
Running 12:00 [2] 1.48 mi (8:06 / mi) +4m 8:02 / mi
Running around during the Varsity Boys race. We finished 12th, as predicted, but the door had been open for a higher finish, based on other teams' performances.
Running 15:00 [2] 1.62 mi (9:17 / mi) +3m 9:14 / mi
Varsity Girls race - our third girl had stomach issues. We still took 7th as predicted, but had a shot to beat both Thomas (17 points ahead) and Hilton (34 points ahead). Val and Amanda went 5-7 in a preview of next week's race (15 of top 16 girls are in the Class A race next weekend).
Running 13:00 [2] 1.41 mi (9:13 / mi) +5m 9:06 / mi
Boys Varsity B race. Great job by this team to finish a strong 4th in this very competitive race. The depth of our boys team this year was amazing. Kevin held off Jake to grab the guaranteed Sectional spot, but Jake's time ended up being fast enough to get him in as well. Jacob almost earned a spot as well.
Friday Oct 26, 2012 #
4 PM
Running 26:00 3.0 mi (8:40 / mi)
The kids wanted the last practice for the whole team to be at Webster Park, so we moved it, given the conditions were looking good. I got a short jog in before and after the kids did 4x200s as a final tune-up (and I joined in on the first three and chased them on the last one that was designed to simulate the start tomorrow).
Thursday Oct 25, 2012 #
4 PM
Running 26:00 3.0 mi (8:40 / mi)
Ran over to the west meadow, so that Will could do his 800s - cut him off after 4. While he was running each one, I did 2 x 1min hard with 15 sec rest.
Wednesday Oct 24, 2012 #
4 PM
Running 8:01 0.81 mi (9:57 / mi) +24m 9:06 / mi
ahr:145 max:167
Jog over to the campground area for the workout.
Running 9:57 1.11 mi (8:58 / mi) +2m 8:55 / mi
ahr:96 max:148
Running around during the workout. Most kids did 4x800 cruise, but some did 5 or 6 and the mods did 3.
I did 3 pickups when the overlap of groups didn't prevent it.
I did 3 pickups when the overlap of groups didn't prevent it.
Running 7:21 0.75 mi (9:47 / mi)
ahr:133 max:145
Jog back to the shelter.
Tuesday Oct 23, 2012 #
Note
Had to go back to work for a 5pm meeting after practice, so I didn't have a chance to run.
Monday Oct 22, 2012 #
4 PM
Running 57:12 6.75 mi (8:28 / mi) +25m 8:23 / mi
ahr:127 max:194
Running around Parma Park during our away practice on the County Champs course. I jogged the first mile with the team, then set out cones at the 400s on the second mile, then did the same on the third mile, then picked up some cones and caught up with some groups.
3x400, 800T, 3x400 on milles @2&3 was most folks, after touring the second mile. Some did the whole course, then 4x4, mile T, 4x4. Some did just 2x4s.
3x400, 800T, 3x400 on milles @2&3 was most folks, after touring the second mile. Some did the whole course, then 4x4, mile T, 4x4. Some did just 2x4s.
Sunday Oct 21, 2012 #
10 AM
Orienteering 37:00 [2] 3.0 mi (12:20 / mi)
Did the controls south of Emery on the Map Hike course.
Codes (encoded), so I don't forget when I am back to EA and can fill out the card: (DB, DB, BM, ES, BM, SQ, QU, PU, NP, missing #10).
I couldn't find the marker for C10, but I didn't have much time to look, since I was running late for the Bills game, since I had to drive up from Addison this AM. I'm guessing it is missing, since it should have been right along the vegetation boundary, very close to the one stone thingy.
Codes (encoded), so I don't forget when I am back to EA and can fill out the card: (DB, DB, BM, ES, BM, SQ, QU, PU, NP, missing #10).
I couldn't find the marker for C10, but I didn't have much time to look, since I was running late for the Bills game, since I had to drive up from Addison this AM. I'm guessing it is missing, since it should have been right along the vegetation boundary, very close to the one stone thingy.
Saturday Oct 20, 2012 #
11 AM
Orienteering 2:05:23 7.49 mi (16:44 / mi) +321m 14:46 / mi
ahr:139 max:172
NAOC 2012 Long - Red (I started the Garmin exactly one minute early, so I've edited the tracks to remove that minute).
Not nearly as bad as yesterday, but did have one awful leg - C7 - where I lost just about 10 minutes. I had fun on the long legs, looking for maximum trail running, and on the longest (C8), a COC youngster had left C7 before I was coming in, and was headed on the line, I went WAY right to the trails and was leaving C8 before he got there, so that was nice. But I was still not that fast, as I was limited by my hip, especially on downhills. That was the general story of the overall course as well.
Not nearly as bad as yesterday, but did have one awful leg - C7 - where I lost just about 10 minutes. I had fun on the long legs, looking for maximum trail running, and on the longest (C8), a COC youngster had left C7 before I was coming in, and was headed on the line, I went WAY right to the trails and was leaving C8 before he got there, so that was nice. But I was still not that fast, as I was limited by my hip, especially on downhills. That was the general story of the overall course as well.
Friday Oct 19, 2012 #
12 PM
Orienteering 1:22:32 4.04 mi (20:26 / mi) +231m 17:21 / mi
ahr:137 max:174
NAOC Middle - notes later, but it's obvious that there was one really bad control...
Orienteering race 1:21:31 [0] 4.21 mi (19:20 / mi) +237m 16:28 / mi
ahr:137 max:174
Thursday Oct 18, 2012 #
Note
(rest day)
Forgot my bag at home this morning, since it was an alternate bag as I was already packed for the NAOC trip, so I took that as a sign that I was supposed to take the day off, and just timed the kids on the intervals - similar to last year at this time:
400,600,400,1200T,400,600,400
with group 3 getting the middle 400s off and group 1 turning them into 600s and going 1 mile T.
400,600,400,1200T,400,600,400
with group 3 getting the middle 400s off and group 1 turning them into 600s and going 1 mile T.
Wednesday Oct 17, 2012 #
4 PM
Running 30:03 3.1 mi (9:42 / mi) +50m 9:14 / mi
Ran out towards Whiting and met up with the mods and did some Indian Running with them on the way back.
Tuesday Oct 16, 2012 #
4 PM
Running 16:45 2.12 mi (7:55 / mi) +26m 7:38 / mi
Running around during the girls race at Mendon East. Final league meet of the year and it was a tough one with #3 R-H, #4 Penfield and #15 Hilton, plus Brockport. We lost to Hilton, 26-30, as we couldn't quite keep up.
Running 15:45 2.03 mi (7:46 / mi) +2m 7:44 / mi
Running around during the boys race. Again we came up a bit short against Hilton - their late charge made the score quite lopsided, but we did go 2-2 on the day and 14-9 for the year, which is excellent for this squad. The girls wound up 16-7, also quite good.
Monday Oct 15, 2012 #
3 PM
Running 32:09 [2] 3.02 mi (10:40 / mi) +15m 10:30 / mi
No bus available for practice, AGAIN, so at Schroeder. I ran a loop around Summit Knolls with Luke, then did a lap around the school to make it 3.
Sunday Oct 14, 2012 #
Note
(rest day)
I did not intend to take today off, but after 8am Mass, Wilbur was anxious to get to the stadium for the Bills game. So, instead of sneaking in a run, we spent a while in CostCo because we had forgotten to pack the cooler, then over an hour driving around to find a parking lot that A) Did not require a parking pass AND B) Allowed tailgating.
The upside was the stadium experience kicked the Ralph's butt. Separate queues for security and ticket-taking meant they could staff each appropriately. No issues with men's room capacity. And they sold beer at the seats, and until the end of the 3rd quarter.
The upside was the stadium experience kicked the Ralph's butt. Separate queues for security and ticket-taking meant they could staff each appropriately. No issues with men's room capacity. And they sold beer at the seats, and until the end of the 3rd quarter.
Saturday Oct 13, 2012 #
Note
(rest day)
Went to see Adam and Jack's XC race somewhere east of East LA. Adam ran in the 16:40s and Jack in the 17:20s. I did minimal jogging around the course to watch, so not worth logging, then we had to head straight to the airport for the flight to Phoenix.
Friday Oct 12, 2012 #
11 AM
Running 47:28 3.84 mi (12:22 / mi) +120m 11:16 / mi
Ran with Walt from Chris's house. We went the other way on the Arroyo this time, with a loop around Jack and Adam's old baseball fields.
We saw what appeared to be a coyote on the way into the Arroyo. But I knew I didn't have to outrun it, I just had to outrun Walt!
I did 2 x the La Loma hill on the way back, then continued to run hard to catch Walt.
We saw what appeared to be a coyote on the way into the Arroyo. But I knew I didn't have to outrun it, I just had to outrun Walt!
I did 2 x the La Loma hill on the way back, then continued to run hard to catch Walt.
Thursday Oct 11, 2012 #
5 PM
Running 45:01 [2] 4.85 mi (9:16 / mi) +131m 8:33 / mi
Running in sunny California! Well, not so sunny - original plan was to take a lap around the Rose Bowl from Chris's house, but as I got closer, the rain fell harder. Then at the last intersection, the thunder and lightning were less than a second apart, so it was time to turn around.
Wednesday Oct 10, 2012 #
3 PM
Running 34:40 [2] 3.31 mi (10:28 / mi) +42m 10:04 / mi
Short, easy run during practice. Some terrain running near the creeks.
Tuesday Oct 9, 2012 #
4 PM
Running 16:00 [2] 1.89 mi (8:29 / mi) +4m 8:25 / mi
Running around during the girls race at Basil Marella. Canandaigua ran well and we couldn't match up, but the girls ran an excellent race, with the 5th girl coming thru the mile in 6:19. The 1-6 spread was only 2:09, despite Val running the 7th best time on the course, 18:54.
Running 12:00 [2] 1.48 mi (8:07 / mi) +6m 8:01 / mi
Running around during the boys race. They also ran well, and also went 2-1, losing to Brighton, who really went after the race.
Monday Oct 8, 2012 #
3 PM
Running 31:28 [2] 3.23 mi (9:44 / mi) +29m 9:28 / mi
Short run during practice at Webster Park. The stop was to check on the team "lumberjacks".
Sunday Oct 7, 2012 #
2 PM
Running 1:01:24 [2] 5.1 mi (12:02 / mi) +396m 9:42 / mi
Actually, this was a mix of running and walking...
I had to work this morning, so I couldn't make the Out of Bounds half marathon down at Bristol Mountain, but I was able to head down and catch Walt out on the course. We missed him at the end of the first loop, so Chris drove the car down from the summit and I ran down, found the course and went backwards until I found Walt, then ran the rest with him. But I couldn't keep up with him on the steepest downhills - my hip didn't really hurt, but it felt like it wouldn't be able to stop me if I got moving too quickly.
Added about 0.4 for the run in from the road and the time the watch was stopped.
I had to work this morning, so I couldn't make the Out of Bounds half marathon down at Bristol Mountain, but I was able to head down and catch Walt out on the course. We missed him at the end of the first loop, so Chris drove the car down from the summit and I ran down, found the course and went backwards until I found Walt, then ran the rest with him. But I couldn't keep up with him on the steepest downhills - my hip didn't really hurt, but it felt like it wouldn't be able to stop me if I got moving too quickly.
Added about 0.4 for the run in from the road and the time the watch was stopped.
Saturday Oct 6, 2012 #
9 AM
Running 1:04:13 [2] 6.44 mi (9:58 / mi) +113m 9:27 / mi
To the Big Field and back during practice. The Garmin underestimated this by a fairly large margin. I am sure this route is a minimum of 7 miles. Quite possibly closer to 7.5.
Friday Oct 5, 2012 #
4 PM
Running 18:00 2.04 mi (8:49 / mi) +43m 8:17 / mi
Running around during the Penfield-Irondequoit Invitational. This segment is during the girls race. The girls finished 4th, missing an award by one place, interestingly finishing behind Irondequoit, who we beat in our league meet on Tuesday. We did not expect a big performance today.
Running 13:00 1.59 mi (8:11 / mi) +40m 7:35 / mi
This segment was during the boys race. They also finished fourth, behind very good teams from Irondequoit and HF-L, and Greece Athena, who we had beaten in Tuesday's league meet. John didn't run, and he was second for us on Tuesday, so that certainly made it tougher.
Running 13:00 1.53 mi (8:29 / mi) +31m 7:59 / mi
Final segment was during the JV races (the girls started just about a minute behind the boys). These kids came to run. The boys race quickly became a dual meet between us and HF-L. with them having the early lead. But, we picked up places, and at the end it was 28-28, with our 6th man safely ahead of theirs, for the win. The girls also ran quite well, although they were short-handed.
Thursday Oct 4, 2012 #
3 PM
Running 8:15 [2] 0.87 mi (9:29 / mi) +24m 8:44 / mi
Run over to the west field for today's workout.
Running 17:00 2.19 mi (7:46 / mi)
This was timing the workout and running back to the shelter. While timing a couple of the intervals, I ran out 1 minute and back, fairly hard. On the way back to the shelter, I did 4 x 200m pickups, as the kids were doing.
I had them do 4x800 at tempo pace today, even though we have a race tomorrow. With Tuesday/Friday races this week, we were going to lose a workout day, and this week plus next are the two most critical training weeks, so I couldn't let that happen.
I had them do 4x800 at tempo pace today, even though we have a race tomorrow. With Tuesday/Friday races this week, we were going to lose a workout day, and this week plus next are the two most critical training weeks, so I couldn't let that happen.
Wednesday Oct 3, 2012 #
3 PM
Running 34:56 [2] 3.7 mi (9:27 / mi) +30m 9:13 / mi
Easy run at Webster Park during practice. Only a minor clip from the bonehead biker's handlebar as he passed from behind. I thought the signs off of Whiting Rd make it pretty clear that there is no biking on the Webster Park trails, but perhaps I'm the only one that notices them.
Tuesday Oct 2, 2012 #
4 PM
Running 22:00 2.7 mi (8:10 / mi) +33m 7:52 / mi
Running around during the girls race at Mendon Ponds (East). A tough battle with Irondequoit was expected, and that's what happened. But, in addition, HF-L went out relatively slowly, providing hope that we could pull out a win. They came on strong in the second half to finish 3-4-5-6 and secure the win, but our "depth" was better than Irondequoit's, so we won safely, even though they went 1-3.
Running 17:00 1.97 mi (8:37 / mi) +32m 8:12 / mi
Running around during the Boys race. We were expecting a battle with Athena, and that's what we got. Two passes right before the wire made the score not as close as it was with a half-mile to go.
We also had our eyes on HF-L, but they had just a little too much for us.
We also had our eyes on HF-L, but they had just a little too much for us.
Monday Oct 1, 2012 #
3 PM
Running 37:57 [2] 4.08 mi (9:18 / mi) +54m 8:56 / mi
Running at Webster Park during practice.