Training Archive: bishop22In the 7 days ending 2008-08-30:
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| S | M | T | W | H | F | S | |||||||
Saturday Aug 30 | ||
| Golfing 18:00 [1] | |
| slept:7.5 (rest day) | ||
| PCC Club Championships - Flight 3.
3-putted 5 times on the first 10 holes, but the refreshment at the turn seemed to kick in and I was more steady after that. I was 87 (I think it was 45-42), which was good enough for 4th in the flight after round 1, but 7 shots of the lead. Z & L came over for a swim afterwards, then Mass, then I was far too hungry to run, so I decided a day off was best. | ||
Friday Aug 29 | ||
| Running 40:00 [2] 4.71 mi (8:30 / mi) | |
| slept:6.0 | ||
| Running around before, during and after the Blue / Gold meet at Webster Park.
How was the meet? Hmmm, 2 girls made it, no Nico, Chris showed up after the start, Kenny kicked Nate's butt, and our 4th and 5th men were 20:57 and 21:00. I think next week will be better (but no Nico, no Chris; I hope a complete girls team). | ||
Thursday Aug 28 | ||
| Running 25:30 [2] 3.0 mi (8:30 / mi) | |
| rhr:44 slept:6.5 weight:163lbs | ||
| Easy 3 around Schroeder and Summit Knolls during XC practice, then the kids played ultimate as round 1 of the Blue / Gold Intrasquad competition - a very competitive game (on the scoreboard, if not in athletic capabilities).
My legs were fried from yesterday's workout - especially the lower inside part of the quads. | ||
Wednesday Aug 27 | ||
| Running 1:16:06 | |
| rhr:42 slept:6.5 | ||
| XC Practice at Ellison Park.
I took the advanced guys over for some "feet" hill intervals. They started at the bridge at the base of the stream, ran along the stream and took the trail to the left, up the reentrant, then made a couple more lefts and finished at the tree in the path at the last trail offshoot. Then it was an easy jog/climb down the steep hill to the start. The boys did 5 of them, with Nico averaging just over 3:45, Kenny and AB just about 4:00, AJ a bit further back, Ethan hanging on amazingly well (as the only volunteer "advanced" runner), and Chris bringing up the rear. I wasn't able to run with them, since they did not all have watches, so I ran from the start, up the steep hill to the finish (in 2:01-2:09), then continued on for another ~45 seconds, and back to the finish in time to read off times. It was a pretty tough workout for me (and even tougher for them, I hope). We were supposed to do a 15 minute warm down, but I let the boys lead and they went out to the quarry and down. At that point it was just as well to return via Penfield Rd to the trail head, so that's what we did, getting back over by Landing Rd just over 10 minutes after practice ended. 17:36 w/up 5 x 3:30 hard 4 x 2:30 recovery 31:00 w/dn | ||
| C • Have to get over there;-) 1 | ||
| C • Poison Ivy alert 1 | ||
Tuesday Aug 26 | ||
| Running 43:07 [3] 5.43 mi (7:56 / mi) | |
| slept:6.25 weight:160lbs | ||
| I was finally back at XC practice, and we had a pretty decent turnout (although only 5 or 6 girls). I went out after everyone and went State-Jackson-Ridge-Shoecraft. I saw some kids as they turned around, passed the girls about halfway and caught up to Adrian near the end. Adrian and I were gaining quickly on a pack of loafers, until three of them got into a foot race in the last 1/4 mi or so.
During the run, I threw in two 5-minute segments where I made sure I kept the stride rate at 160 or just above. I've got to remember to keep tossing those in. | ||
Monday Aug 25 | ||
| Running 31:18 [2] 4.17 mi (7:30 / mi) | |
| slept:6.5 | ||
| I drove over to MIT with Nate, parked near Simmons and did a loop around campus (Vassar-Main-Mem), back past the gym to see if we could see Coach Taylor (or Chelsea ;-) ). The team was still meeting, so after walking around the outside of Baker House (man, a lot of good memories of that place), we went back along the river to Cambridge St and the hotel (Nate couldn't go as slow as me along the river).
We got to hang out with Chelsea for a couple of hours before we had to hit the road. It's hard to believe she's gone. At least she is still posting on AP! | ||
Sunday Aug 24 | ||
| Orienteering race 3:09:53 [2] ***** 7.6 km (24:59 / km) +305m 20:49 / km | |
| spiked:7/16c slept:7.0 | ||
| COC Champs - Long Course 9 and Fundy.
Well, after yesterday, I decided a different approach was in order. So, I was going to try to stay in contact with the map, even if it meant slowing significantly at times. I started out on the trail, found the cairn and headed into some thick woods, so I left my bearing, drifted way right and became lost. Luckily I pace counted diligently, knew I was right, and went left to the flag - nope the course 10 flag, but I knew where I was now. C2 looked like a good challenge, and had an easy attackpoint at a stream bend. I managed to snake my way thru the gaps in the thick stuff (with some of the better detailed map reading that I've done) and cruise down the stream to the bend, with nothing but white between me and the control - on the map at least. In real life I find myself plowing thru some thick, albeit short, pines. At least the branches and needles were soft. At this point I had enough of the vegetation. So, I went around on the trail to C3, I went around on the trail to C4 (falling badly on the trail and losing at least a minute recovering), I went around on the trail to C5. I tried to run around on the trail to C6, but I was too far left, and by the time I fought thru some nasty stuff to the trail, it was just about time to leave the trail (I had trouble finding the boulder, which was the only thing I could attack from). Finally, I used the trail to attack C7. I walked to C8 on a bearing, then I ran around on the trail and road to C9. I really liked the challenge of C10, 11 and 12. If I hadn't been quite so tired and beat up, I could have done fairly well thru this stretch. It involved some detailed map reading that was within my capabilities, and some physical effort thru an area of reasonable vegetation. I wish more of the weekend had been like this (perhaps this is what the Middle was like, if I had had the proper approach?). C13 was a disaster. I started on a decent bearing, but after crossing the trail, the vegetation was nasty enough that I had to walk carefully. Just when I thought I was closing in, I saw a spur that looked like it had to have the control on the other side, but no. I wandered over to a very rocky area, but was not able to relocate (I still have no idea where I was, there does not seem to be any suitable spot on the map). I finally started to go north of east (to avoid going down the hill that I would have to reclimb) towards the trail, and saw the clearing which turned out to be the one mapped with the distinct boundary, leading me right to the flag. C14 was fine - finally a patch of light green was readily visible in the terrain, and I was able to cruise thru it, popping right out at the rocks. I was overly conservative to C15, which meant extra climbing, and I had a hell of a time battling thru vegetation to get to the trail to C16. Overall, I'm glad I made the trip up to the COCs. I think the boys enjoyed the trip, even if the orienteering wasn't our favorite. I should have read Wil Smith's tips about Fundy before the Middle - it may have changed my attitude and behavior - but it was hidden farther back in the [60 page] booklet than I read before the Middle. Oops. But I do strongly prefer courses where I am capable of running. I probably need to work on running in more adverse terrain, so I can handle white being rocky and/or thick-ish. | ||