Training Log Archive: bishop22

Buffalo Shamrock Run.

Splits:
6:39, 6:49, 6:38, 6:42, 6:30

There was a new course this year, unbeknownst to me, until we went right at the first turn onto South Park, instead of left. Started comfortably and was pleasantly surprised with the mile split. Tried to up the stride rate a bit during the third mile, and it paid off as I not only avoided slowing down, but picked it up - I wasn't sure if the mile was short when I got to the marker. Never really got to the point where I felt I was "racing" during the last two miles. I had wanted to pick it up the last half mile, but my stomach was getting to be a problem, and I had to bail out of the finish chute to find out that my stomach was completely empty.

Tim managed to catch me at the last step of the race. He saw me between 2-3 miles in and made up almost 15 seconds in the last mile.

Nate cramped up and was just over 31. Zach knocked over 3 minutes off his Turkey Trot time and ran 38:19, which was good for 4th in his age group. Sadly, 14 & under was the only age group where they gave out just 3 awards (10 in almost all other age groups) - that doesn't make sense to me, since they care the most about the trophies. Dan was 26:54 and Norker was 3rd in the 14&under girls in 43 and change.

Did a warm-up loop with Nate and Zach, then the jog to the start. Warm down was a very short jog back to where Zach went by and then back to the car.

Easy run up the river to where the UR parking lot just about touches the path (18:18) and back (17:57). It was T-shirt weather! A little breezy, but not too bad.

Attempting 23rd consecutive Buffalo Shamrock Run tomorrow. Nate and Zach are also competing. Nate should shatter his Shamrock PR of 37:02 (but won't come near the family record of 26:43, set in 1987). I've been in the 34s 4 of the last 5 years, and will be again, if my calf holds up.

3:57/7:54
1:27,29,29,28,29,27,27 (on 1:50)
3:26,21 (on 3:45)

Had to keep it short and, even so, arrived late to my 1:30 meeting.

No time to run at lunch time today, but I left work at 4:45 and the Sabres game didn't start until 7:30, so I stopped at Black Creek Park on the way to Buffalo. There seems to be a relatively new blazed trail that I had not seen before, leaving the main trail that connects the two halves of the park along the ruined stone wall. It had an offshoot that I did not notice on the way out that leads east-ish parallel to the main trail, just a little ways down. The trail that I took went all the way down and connected back with the main trail, not far from the west entrance to the park.

Several places on the trail had ice that was a few inches thick, but most was snow and ice-free.

My left calf is still feeling like it could go at any time, so I canceled the planned MP run and jumped on the elliptical instead. Did the interval setting, which provided 2 min off / 2 min on, and used 7/9 for off and 12/12 for on.

21 min of Random Hills-14 @ 85rpm
2 min w/dn

4:03/8:06
1:27,29,30,29,30,28,28 (on 2)
3:36,27,22

Very sluggish today - I hope it's just the aftermath of the weekend warrior activities (although all of the time was low intensity), or the result of the recent lack of consistency, and not due to any other issues.

I took Nate and Zach down to Ellison Park and I ran around on the map with Zach. Nate did an old 60-minute score-o course and got 16 of the 20 controls in 45 minutes. I had only gotten 18 of the 20 in 60 minutes during the race.

RH3 from Brighton Town Park. Nice trail with some open areas and runnable woods, then some not-so-runnable woods (tore my classic green sweats).