Training Log Archive: bishop22

Made it back to the OD this AM. Not fun weather - upper 30s and light rain which turned to snow as the temp dropped on the way back. Full route is here, but since it was advertised as 13.4 (not 12.4), I cut off almost 2 miles by making the left just past the 5 mile mark and rejoining the course just before 7.

Frank decided to take it real easy and run with me. Luckily most of the run was on the canal path, since even the smallest hills caused me to stuggle. I did feel great on several of the downhills.

Some splits: 13:17 under Ayrault, 12:31 under 31F, 16:31 at turn, 21:40 back to 31F, 12:56 back to Ayrault, 13:11 in, so I only lost 19 seconds on the last 3+ vs the first 3+, which is a good sign of endurance, even if I can't run fast.

E-C-M
7:22
7:26
16:08 (incl. 10:04 for the 10min EZ)

Thought about running north from the Y, then I thought about the multiple shootings in late afternoon the other day up there, and since the clock said 3:50, decided to run out East Ave instead.

Beautiful day (for January). Yes, sir - YASR! (Yet Another Shorts Run). Was way overdressed with the Goretex top that I packed, expecting rain, but that was when I expected to run at lunchtime, having forgotten about the inconsiderate scheduling of a 11:30am-2pm Friday meeting. At least the "Black Belt Candidate" gave us 12 minutes for lunch.

Sleep was interrupted by a hang-up call from North Carolina at 3:35 AM.

4:09/8:21
1:31,34,32,31,30
3:27,25

Had some points where I actually felt like I was pulling some serious water, even though my arms were a bit heavy from yesterday.

1 circuit downtown

Gerbil at downtown Y. Started at 7mph, went up 0.1 each lap thru 3 miles (up to 8.1mph), then down a tenth every 1/2 lap for the last mile.

Random Hills-11 @ 92rpm.

Unplanned rest day - just too lazy during the day and then I had to pick up kids and then go see Chelsea's team's worst game of the year - lost to lowly Gates-Chili, who only has two decent players (not decent enough that they should be able to score 27 points apiece). The only way the season could be worse, is if they turn around and lose to Brockport at home on Friday.

4:07/8:19
1:31,36,33,33,32
3:32,27

Arms still a little heavy from Friday's weight work.

Went to the Y while Zach was at hockey practice.

21 minutes of Random Hills-11 @ 93 rpm, 2 min cool down, then 15 min @89 rpm (level 11 for 10 min, then level 10 for 5).

Ran from ESL while Nate was getting ready for his hockey game. Ran around the old MCC fitness trail, etc. and out to the canal where I went west along the rarely used trail (S side of canal), and back.

Did 5 pickups after I got back to the road.