Training Log Archive: bishop22

Event: ROC Ski-O at Letchworth State Park
 

Ran at Letchworth while Nate was out doing the Ski-O. Visited several of the controls and caught Nate at a few locations. No idea what pace I was maintaining - spent much of the time on trails. The big snowmobile trails (some were roads) were easy going, the ski trails weren't too bad, but I had to stay on the edges. Off trail was tough going - the snow was just deep enough to be difficult in places.

28 minutes to clear just a couple of new inches from the frozen tundra that was our driveway.

Still no outlook for the temp to get above freezing any time soon.

Squeezed in the Beacon Hills loop after work, before I had to take Zach to his hockey game (won 7-3) and hustle to Chelsea's hoop game (lost 61-58 in OT) - the coach put Chelsea in for the last possession of OT and she put up a 3-pointer, with 4 seconds left, that didn't drop. Her team had another chance to tie at the buzzer, but no.

8:00 at Beacon, 16:49 at Scribner.

I've never been such a happy gerbil! Did a tempo run - started conservatively, and built up. Again, not real fast, but coming off 4.5 months where running 8min pace was a struggle, it's a pleasure to run at a decent clip.

8.5mph for 0.5mi
8.6 for 0.5
8.7 for 1.0
8.8 for 0.25
8.9 for 0.25

HR got into the low 150s during the 8.7 and stayed 153-156 even at the higher speeds. I'm guessing that up to 160 is still a tempo effort for me these days.

w/up at 7, then up to 7.5 mph
w/dn at 7, then 7.5 mph

Random Hills-11(mostly) @ 91 rpm

3:56/7:59
1:30,32,32,32,31,30,28 (on 1:50)
3:22,19,16

The solid progression continues. I noticed my achilles is just a bit sore on push-offs, so probably best that I chose to swim instead of run today (Sabres game tonight will prevent doubling tomorrow by making it to GTA in the AM).

C • Beer, no beer 2

Wow! Intervals are fun! At least when you can run fast (well, not slow) and comfortably for the first time in ages.

Gerbiled 6x660 with 330 recovery.

Rate: 9.1mph, 9.2, 9.2, 9.3, 9.4, 9.6
Time: 2:24, 2:26, 2:29, 2:25, 2:22, 2:20 (obviously the 32 blinking lights don't divide the track into 4 equal parts of 8 lights. The first and 5th intervals were "fast" and the 3rd was "slow" because 1/5 ended and 3 started at the middle of the top of the track, which must not be half way around (even though it is 16 lights around).

C • Gerbiled 2

Includes 1mi w/up @ 7.0 mph
6 recoveries @ 6.6 mph
~1mi w/dn @ 7.5 mph

21 min of Random Hills-10. Allowed to take it easy after the intervals.

AM shoveling, despite no overnight snow - plow dumped several hundred pounds at the end of the driveway, and I cleaned up some drifts that were encroaching.

Finally able to get out of EA this AM, but not without difficulty. Last night the news said 42" had fallen in EA over the weekend. Most of the snow that had fallen in Marilla seemed to be back up in the air thanks to the high winds.

Anyway, eventually got to work and went straight from there to the coaching class, so no time to run today.

Since Chelsea got stuck at the end of the driveway twice today, I had to shovel after getting home from class. More like 25 minutes, but much of the time was just chopping the frozen tundra into manageable chunks to move - the wind and cold made the snow rock hard.

Had no intention of taking today off, but I had no intention of running, especially outside, after yesterday's long run (combined with today's wind chill).

Since I got stuck in East Aurora - there has been a travel ban in effect in much of Western New York - running outside was the only option, so I decided to take a day off.

Zach and I were driving back from a hockey game in Erie (lost) on Saturday night and hit real bad weather by Dunkirk. It took 3 hours (and 18 cars/trucks/busses, and even a state plow, off the road) to get from Erie to EA (usually a 1.5-hour trip). We tried to leave once today, despite the travel ban, but changed our minds before we left the village. Well over 2 feet of snow has fallen since last night. We'll try to get out of here in the morning.