Training Log Archive: bishop22

Planned on a long overdue return to the Oven Door this morning, but we had a s/w release going in, so between keeping the pulse on that and waking up to catch nate's anticpated finish of the last day of the Fin 5 Days shortly after 4am, I was up much of the night, so the 6:30am run was not going to happen.

nate was victorious in the Fin 5. He ran H20A, not H20E, so it ended up being just 4 entrants, and the others MP'd on some day or another, but nate won 4 of 5 days. The thinking was that no American junior belongs in an Elite class at the Fin 5 (even Ethan ran H18A).

I ran (roughly) this route, which was a lot of fun. I didn't realize the trails were so established from 4 corners in Penfield all the way to the Tops in Panorama Plaza. The not so fun part was that it was in the upper 80s when I started. I did stop for about a pond of water in Ellison Park, but still lost 5.5 lbs during the run.

Splits:

Embury/Scribner 1.17 10:02 (8:34 pace)
Scribner/Atlantic 2.16 18:13 (8:16)
Whalen/Five Mile 3.30 27:49 (8:28)
Five Mile/Mott's 4.20 35:11 (8:09)
Tops lot via trail 6.08 51:17 (8:35) - pace is estimated
Penfield/Old Pen 6.63 56:22 (9:07) - up Penfield Rd
Ellison S lot 7.06 59:56 (8:19)
Ellison pavement 7.84 1:06:33 (8:30) - downhill pace is estimated
Ellison entrance 8.16 1:09:10 (8:08)
Blossom/Browncroft 8.87 1:15:36 (9:02) - up Blossom Rd
Embury/Wither via Bunker 10.47 1:29:02 (8:24)
Embury/Rodney 10.72 1:31:05 (8:16)
Home 11.73 1:38:37 (7:28) - pushed, but not killer

C • 1

C • Nice long route 3

XC Camp at Webster Park. Ran with the rookies again. They were scheduled for a fartlek workout with each of the 4 of them leading at their will for 6 minutes, with the goal of 1/3 harder and 2/3 easier.

6 min w/up, ended up with 10+ w/dn instead of 6, because of where we ended.

8 strides - I am very slow due to the groin/hip limitations. The rookies and most of the girls can beat me.

Ran from the main lot at Ellison Park down the southern trail to the south lot then west on Penfield Rd to the Glen parking lot and back.

After 5 min w/up onto the S trail, I did 11x1 min hard with 1 min easy in between. Out for 16 min (6 intervals), back under 14 (only 5 intervals but downhill and took the shortcut across the bridge in the park).

The track is just the longest continuously captured section of today's run.

I think it was a 47 - too many ugly holes.

First day of XC Camp. I ran with the new guys (Brian, Noah, Nick and Austin), since they did not know the park. Workout was 8 min w/up, 8 x 1 min hard/1 min easy, w/dn. Hard sections were not too hard as I stayed with Austin.

6 strides

Took the day off. Up before 5:30 to a text from nate regarding travel troubles in Finland, but he almost made the start (said he had to run a mile in under 7 minutes to only be 3 minutes late), and won the day by 17 minutes.

Very hectic at work, no chance for a run (or lunch), then it was straight home to pick up Luke and get him to his baseball game. They improved to 3-0 in the tournament, with Luke 3-3 plus a walk, made a couple of plays at third base, and was brought in to pitch with the bases loaded and two outs in the last inning, and the top of the order coming up, and managed to get a strikeout (they were up by 7, so it wasn't a real pressure situation). He had also pitched the last out (only) on Saturday (the pitch count limits force the managers to make strange moves).

Got home and Chris had picked up a pizza, and I was starving, so I didn't run. But tomorrow is the first day of XC camp.

I was supposed to get a long run in this weekend, but I had to put out the controls yesterday, which took a while, but was not a "long run". So, I figured I could just go kind of long today and have it work out.

Here is the loop that I ran. Decided to try to hit marathon pace the last mile, and I overachieved with a 7:18.

Splits:
State/Shoe 2.63 0:22:19 (8:28)
Hard/104 4.63 0:38:59 (8:20)
104/Five 5.34 0:45:03 (8:33)
104/Gravel 6.16 0:52:07 (8:37)
104/Maple 6.86 0:58:15 (8:53)
104/Bay 7.49 1:03:45 (8:36)
Bay/Old Ridge 8.12 1:09:09 (8:41)
Bay/Empire 9.30 1:19:27 (8:41)
Creek/Plank 9.83 1:24:02 (8:40)
Home 10.84 1:31:23 (7:18)