Training Archive: bishop22In the 7 days ending 2007-09-29:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| S | M | T | W | H | F | S | ||||||||||
Saturday Sep 29 | ||
| Event: ROC - Dryer Road Park - New Map | ||
| Orienteering race 1:00:15 [4] *** 6 km (10:02 / km) | |
| spiked:11/16c | ||
| ROC Meet on the new map at Dryer Rd Park in Victor. Legs were feeling a little heavy, so I didn't run particularly well, especially in the terrain. That, plus a couple of navigation errors and a few poor route choices, meant that I was about 12 minutes behind Rob. Picked up several new cuts - mostly while running thru the deep stuff in rough open areas, but I think the nastiest one was when I hit a barbed wire fence (didn't see it on the map because I was next to the wrong open field).
It's really not fun for me to run thru the rough open stuff, so I think I need to do some HTFU training out there, by re-running this course sometime (probably won't have time until after the XC season). I chickened out of using Nate's thumb compass, without having tried it on a training run. I think it could have come in quite handy, because I ended up using mostly rough bearings anyway, and that could have saved time. Splits: 3:48, 6:20, 12:31, 14:58, 19:18, 23:48, 25:02, 26:03, 33:45, 37:36, 45:04, 47:05, 50:27, 55:56, 59:19, 59:55, 60:15 | ||
| Running 50:00 | |
| Running around at Genesee Valley Park during the McQuaid Invitational. Went down there for the first few races to see Tim's team run. His niece won the first varsity race of the day, with a very fine 19-minute run. I had to leave to get Zach to his hockey game (stayed for the first period, so I saw him set up the first goal), then went to the O-meet, then back to McQuaid for our races. All three races went pretty well. The varsity boys were led by Nate, with a very fine 17:05, then 3 others under 17:30. Chelsea ran a very nice race to break 21 minutes, with a 6:49 last mile. The field was loaded - our first girl ran 19:41, but that was only good for 62nd place. And one of the rookies was our 3rd girl, with a breakthrough 21:33. The JV boys turned in a great performance across the board - one kid improved over 2.5 minutes, another just about 2. A frosh ran 18:16, to break into the top 7.
My race watching at McQuaid requires about a 300m jog before the start to see them at that point, then a 200m jog to see them at about 1300m, then a 200m sprint to catch them at 1750m, then a 200m jog to catch them just before 1.5 miles, then a 400m hard run to catch them at 2 miles, a 250m hard run to see them just after 2.5, then 150m hard to see them before the finish. So, I guess that is only 1700m per race, but it seems much longer. Saw 4 races like this (1 in the AM, 3 in the PM), plus some other jogging (from my car in the PM, between races, around for lesser races, etc.) | ||
Green - Splits | ||
Friday Sep 28 | ||
| Running 30:13 [2] 3.78 mi (7:59 / mi) | |
| rhr:46 slept:5.75 weight:161lbs | ||
| Easy run with some of the team ahead of tomorrow's McQuaid race for them (and the O-meet on the new ROC map for me).
Tomorrow should be interesting. I think the boys are a better dual meet team and the girls are a better invitational team, but I'm not sure. The boys will be running against pretty much every Monroe County team that we are competitive with, while the girls are in the "unseeded" portion of a split race. So, while they will be racing against USA's #1 and #4 teams (Fayetteville-Manlius and Bunt Hills), plus East Aurora (should give BH a decent race) and Hilton, they will only be scored against the likes of Orchard Park and Jamestown, and potentially beatable teams like Frontier and Union-Endicott. | ||
| C • You can count on it. 1 | ||
Thursday Sep 27 | ||
| Running intervals 48:40 | |
| rhr:41 slept:5.25 | ||
| XC practice at Webster Park. Went easy on the kids today, since the McQuaid Invitational is on Saturday, and it'd be good for them to run fast times on the fast course. Used their race times from Tuesday to set a pace that they were to hit, preferably without going under.
17 min w/up 4 x 800m, leaving every 6 minutes, following behind the big boys. 3:06, 3:03, 3:00, 3:01 (2+ min of jogging during the recovery) 11:30 w/dn | ||
| Volleyball race 30:00 [2] | |
| Lost 3 of 4 to an inferior team (well, inferior players, a better "team"), but we'll improve. | ||
Wednesday Sep 26 | ||
| Running 45:52 | |
| slept:5.5 weight:165.5lbs | ||
| Mostly easy run around Webster Park during practice. Picked it up 3 x 2 min by increasing my stride rate from just over 150/min to about 164/min.
Also did 6 x strides. | ||
Tuesday Sep 25 | ||
| Running 55:30 | |
| Ran around during the XC meet at Seneca Park. The kids ran pretty well, especially the boys. Nico outkicked Nate, and they both stayed ahead of Athena's 3rd kid, giving us a chance to win. Pat ran his best race of the year, and Alex ran by the 4th Athena kid in the final straight, but Chris gave up when Alex went by, and lost to the Athena kid, for a 27-29 loss (we would have won the tiebreaker as Kenny beat their 5th man, in addition to their 6th). We did manage to beat Hilton, who went 1-2 on us, by putting 3 in front of their 3rd and 2 more in front of their 4/5, which included a kid who ran 49/1:57 for the 400m/800m last spring, but was over 19 min for 5K.
Lots of running to do to see the race on this course - it culminates with a run of almost 800m, parallel to the course, to see them at the 1/2 mile to go mark, and then again at the finish. 12:30 w/dn after the races | ||
Monday Sep 24 | ||
| Golfing 18:00 [1] | |
| rhr:42 slept:6.5 (rest day) | ||
| Played in the VOA charity scramble at Irondequoit CC (which is nowhere near Irondequoit). We shot a 63, which put us just out of the money. And our eagle on a par 5 did not hold up as a skin. And I had to leave before dinner, to pick Zach up from hockey.
But it was an absolutely beautiful September day to be on the golf course! | ||
Sunday Sep 23 | ||
| Orienteering race 24:10 [4] *** 2.8 km (8:38 / km) +110m 7:13 / km | |
| spiked:11/15c slept:7.5 | ||
| US Relay Champs in Derby, CT.
The team voted me off the advanced legs and onto Orange, since Nate is improving rapidly and is now fast enough to keep up with almost anyone. And Nate came through, finishing not far behind Jon Torrance and Mike Sandstrom. I almost panicked on the first control. The map looked tougher than I expected for an Orange course - I didn't see where I'd get to do any trail running. The first control looked easy enough - just past the hilltop, so I hustled up the hill and stopped at the top (so I thought), but didn't see a control. Acted like a recently decapitated chicken for about 30 seconds before the next teams started approaching, and I calmed down. The next several controls were a strange combination of running hard to try to get ahead of the cooperating DVOA teams, letting them lead me into controls, and being distracted by their mere presence. When all was said and done, I came thru the spectator control only slightly behind where I would have wanted to be. The lower loop started well, but when we hit the rough open fields, I couldn't run quite as quick as Greg, and lost just a bit of ground. Then I made a huge mistake. I came around the thicket and punched C12, tried to take a quick rough bearing, and also use the parking lot as a guide, but I was pulled too far left, and did not see the gap in the trees to the next field, so I wound up almost at the next parking lot, which took a minute to sink in. Corrected thru some nasty thorny stuff to add to the weekend's bloodletting, and ended up punching about 1:45 too late, and behind Angelica. I was able to get back ahead of her on the way to the finish, but didn't have my team where I wanted to leave them. | ||
| Running warm up/down 12:00 [2] 1.41 mi (8:30 / mi) | |
| w/up before the relay.
w/dn was to get to the car and commence listening to the Bills game. They gave us some unexpected hope when Trent Edwards came in to lead a touchdown drive on his first NFL series, but that was all she wrote. | ||