Training Log Archive: bishop22

MIT XC Alumni Meet, Franklin Park

Just about any other race, and I would have skipped it, but a 100th anniversary of my old college cross country team doesn't happen often, so I suited up (but where was Ken?): instant replay of last Sunday. Made it almost a mile at a reasonable pace (6:30ish), before re-straining my achilles (plus the lower calf this time) on a quick rise. Had to limp along at 8+ minute pace, and finish DEAD LAST!

Nate jumped in for the last 2 miles with me, as planned, but since he has no business plodding along at 8-min pace on his weekly "hard" day, I made him do a fartlek workout where he had to catch Jeff Lukas 20-30 seconds ahead, then wait for me, and do it again.

The other aspects of the day were great - at least 7 guys that I ran with made it back for the race, and there was a nice dinner that included former runners sharing memories from each decade since the '60s. It was good to see Halston again, after being on the team to break him in 23 years ago.

Did about a mile warm-up with Nate, after walking parts of the course. No warm-down possible (or needed).

3:56/7:55
1:28,9,9,9,9 (on 2:00 to take it easy)
3:22,18

Achilles is more tight than sore now - should be able to make it thru the weekend without disaster (I hope).

Took Nate to Ellison Park to get his run in on an O map. He did 4x3 controls from last month's score-O - I ran/jogged/walked (as the achilles allowed) around and observed.
Splits:
(1,2+10) - 1:00, 5:36
(7,12,6) - 1:47, 2:10, 1:56
(5+11,13) - 2:56, 4:04
(20,19,home) - 8:03, 1:11, 2:32

Nate was able to point out a whole bunch of problems with the map. Maybe we can help update it some day.

Finally, the pool is open on a day I want to swim, which is a good thing since my achilles is very tight and slightly sore.

3:59/8:06
1:30,3,3,3,2,2,2 (on 1:50)
3:24,18

1 circuit - afew exercises were tough coming off first swim in a few weeks.

Did a 20-minute level 10 random hill workout - limited time and effort to make sure achilles would not feel effects of the stationary bike.

Should have taken today completely off, but Flour City was hosting an IAH Pre-lewd run from Ellison Park.

Did a mix of jogging and walking - achilles soreness tolerable on the flats, but not on the uphills.

Trail finished with a pleasant paddle down Irondequoit Creek as darkness fell.

Toyfest 10K

Ran (jogged) the Toyfest 10K. I tweaked my achilles at the track on Thursday AM, and it was a little tight this morning. Made it about 0.75 miles before it became quite aggravated, and I had to slow way down. Ended up waiting for Nate at Gypsy lane (just under 2 to go), and ran in with him (quicker than I needed to, since he was running sub-8 by then), until we made the final turn at the 6-mile mark: he beat me by 35 seconds in the last 2-tenths of a mile!

Splits:
6:54, 7:59, 7:58, 8:15, 7:40, 9:50 (8:11 for 1.2)