Training Log Archive: bishop22

ODR - did the loop advertised as 12.1, but actually about 12.6 (according to someone's Garmin - which matched my guess of pace), then went out and back on the canal to make sure that I got over two hours in.

Got passed by Maureen, Alexis and Gail, but was able to catch them after the uphill and ran most of the rest with them. Ran some at the end with Larry, whose daughter plays hockey for Perinton against Luke.

Base route was this.

Well, I pulled the trigger and entered the "Lehigh Valley Health Network Marathon for Via" on September 11th. Today was the last day to enter to avoid an additional $20 late fee. With all of the recent orienteering activity, I have no clue where I stand mileage-wise, nor am I sure how much "quality" work I have truly done.

Today was the last chance to enter, and this marathon is the last chance to realistically qualify for Boston, since I don't see any chance of the race not filling up during the first week of registration when Q-20, Q-10, then Q-5 are allowed to register. So, my goal has to be 3:25, which means 7:49 per mile. I think I am cutting it close on all accounts.

C • qualify 1

Easy run from Linear Park on the way home from work. Roughly this route.

Spent some time stretching when I finished, hoping I can improve my range of motion in the next month.

Determined that yesterday's tempo run was not enough of an excuse to not take advantage of doing a workout at XC camp, if I have any hope of doing the marathon in September. Aside from the beginners that did a hill loop near the shelter, the kids headed over to Whiting Rd for some I pace work on a hilly loop. I've decided to use the Yellow trail (plus the Blue connector) as the loop. The map says 1/2 mile, but it is clearly longer. With Z running just over 3:30 and nate averaging about 2:54, I would have to say it is at least 80m longer. Most kids did 4 loops - I led the slowest group and we started one every 8:30. We jogged back to the main intersection and back between each one.

17:02 to the Blue/Yellow intersection
Roughly 4:00, 3:40, 3:35 for the 3 loops (decided a 4th would not be prudent)
16:56 back

Hip was a bit sore after the workout and after finishing.

Some core plus all of the hip flexor exercises.

Had to dig deep for this workout. Work is painful right now - combination of last week's vacation and this weekend's release for one application and zero progress on another project happening while I was out. But I forced myself to head out at 1:30. And I forced myself to do a tempo run. Slowed noticeably late in the second mile, but rallied nicely at the end. 21:49 for the last 3 - was hoping for 21:30, but I could still really feel the weekend.

East-Culver-Park
7:03 at Goodman (8:19 pace)
6:22 to Culver (7:17 pace)
(14:51 halfway)
8:02 to Goodman (7:25 pace)
7:25 in (7:06 pace)

Did the w/up (11 min) and w/dn (12 min) w/ Coach Klehr during XC Camp at Webster Park. Also tried to run a 400 during the kids' first T interval, but the legs were not ready. (Kids did 1000T, 4x400R, 1000T near the tennis courts).

After camp, stopped at Whiting Rd for some additional running - some Orange, Red, Yellow (with Blue interspersed of course).

At work over 13 hours, with no lunch, so I rationalized a day off after the weekend's effort.

BFLO Canal Cities Long at Chestnut Ridge - Red Course

I was hoping for a better performance than the Middle, and started out well enough. C3 I was too far right coming out of the woods, but still had a very nice split, as I ran hard in the open and up the road. C4 was a problem, as I ran nicely through the woods on a rough bearing and hit the stream at a bend for an attack, but I was farther right than I thought and it took me way too long to figure out that I had to run toward the local hilltop in order to find the flag.

Some trouble on C6 (wound up way left when I hit the big clearing), and too slow in the woods heading to C10, but otherwise fairly clean thru C14. I was especially happy with my route choice and effort going to C12. Missed C15 left.

C16 was a disaster. Split says I lost 25:26, but it was even more than that, as I had an opportunity to move quickly, had I kept my wits about me. What all went wrong? Had selected a route that was mostly road, then trail, to get pretty close, pretty quickly. But when I got to the first road, I somehow ended up focusing on C5 instead of C16, so I thought it would be a good idea to hop down to the ravine instead of crossing on the bridge. The ravine I was in bent to the right, so I got nervous and climbed out. Stayed close to the rim for a bit, then started heading east and followed the top of the next, smaller, ravine, crossing it when I had a chance. I was thinking it would turn left and point me towards the control, but I was not on the right one. Ultimately decided to go east until I got to the boundary. That never happened. Instead, I hit the big ravine and I could see the rest room near the start across the way, so I was way left. Tried to angle towards C17 and cut south, but wound up running almost randomly on trails, trying to figure out which ones were mapped. I finally decided that when I hit an E-W trail that I would run east to the boundary, and I did. But the boundary I hit was in the south part of the clearing well S of the control. By then, the wind was long out of the sails...

Just chugged in from there.

Running around to get to the start, after making sure the finish was OK.

Long - Red - Splits