Training Log Archive: bishop22

CNYO Meet - The Nordic Center - Virgil, NY

Blue Middle at CNYO local meet - rerun of the course they offered at the A-meet last fall. I had 3 legs where I lost over two minutes to Rob and he only had 1 leg where he lost 2 to me, so he got me by 5 minutes.

No excuse for blowing the first control - if I had looked at the clue, I would have known to run to the only pine tree in the neighborhood. C11 was a stupid mistake - let myself drift left into the logged area, when the control was clearly on the edge, by telling myself that perhaps there had been additional work done since the mapping. C17 was just poor discipline after leaving the trail.

Had other problems, too. A minute on 10 and 13. Smaller errors on 3, 5 and 6.

Short w/up. Probably should have done a w/dn, since I'll be racing again tomorrow in Rochester, weather permitting.

Blue - Splits

4:02/8:06
1:27,27,27,26,24 (on 2)
3:26,24

Worked the 100s (did fewer with more rest to make up for it).

On the way to the Y I saw a US Border Patrol vehicle drive by. I guess they are trying to cut back the number of illegals that swim across Lake Ontario and up the Genesee River.

C • CNYO Meet 1

Manual, mostly level 10, but I bumped it up to 11 for a couple of minutes, a couple of times, to get my hr above 120. My heart seems to be in much better shape than my legs, they weren't all that comfortable on 11.

They canceled the steeplechase at Nate's track meet at Victor, so I ran down to the village, back up to the school, then around the school a bit until it was time for the 1600m. Nate was too cold and had trouble in the race. C'mon HTFU, it was in the mid-to-upper 30s, and it was raining, not snowing. (OK, so I had planned to go longer, but was getting too cold and tight to go back out, after I gave my gloves to Nate).

3:55/7:56
1:29,30,30,30,30,29,29 (on 1:50)
3:24,19,15 (I guess I've been loafing thru these)

The old scale that I was using broke, so I used our newest scale - no idea whether it is accurate, but 164 was the actual reading (obtained twice in a row).

3 x 1 mile reverse Kenyan surge drills. Idea is to go 200m @ Rep pace, 400m @ Interval pace, and 1000m @ Tempo pace, all continuously. Since I had to do it on the treadmill, and it only goes up to 10 (I need a Spinal Tap treadmill), I tried doing the first 200 @ 10mph + 4% incline. I think that was too much, since I struggled too much with the 10mph I and 9.4mph T segments. So, the second one was 10, 9.8, 9.2 and the third was 10, 9.8, 9.3 (but kicked it in the last 200).

Times: 6:12, 6:19, 6:14

1 mi w/up
3/4 between intervals
1 mi w/dn

Record low heart rate this morning. Any lower and I might not wake up. I hope it's not related to the beers during brunch yesterday, followed by beers during the Sabres game. Or perhaps it is a sign getting in shape and having a good night's sleep.

Ran up the river past the UofR across the Elmwood bridge (haven't been there in a while) and back the other side. Construction is still blocking the path on the west side of the river.

Since we had 19 people spend the night, then 21 back after brunch for the TiVo-delayed Sabres regular season finale, there was no chance of getting out for a run - at least not with snow in the air.