Training Log Archive: bishop22

Event: ROC - Powder Mills Park
 

Easy run at Webster Park. Ran for about 25 minutes with the ladies, then finished up by running to the pier while they continued on. Beautiful morning to be lakeside. Kept the run short, since we have the Powder Mills Park meet this afternoon.

Very brief warm-up with Nate, trying to get the legs ready to run.

ROC Meet at Powder Mill Park - Red Course.

Legs were pretty beat from running around at the meet yesterday, and the extra run this AM didn't really help. So, I struggled a lot on the hills, and couldn't take advantage of much speed on the trail and road sections. But my navigation was fairly clean - partly because I made some safe choices, and partly because I am certainly getting better at seeing the key things on the map (starting to take contours into account more consistently - although it helps knowing where many of the hills/ridges are, and having so many water features on the map to show which way is down).

I wound up "only" 12 minutes behind Will, which would be about an 80-point run, but he was not happy with his race, so maybe not - which makes sense, because I took too many walking steps.

I'll add comments with the splits when I have the map again.

Red - Splits

Various running during the team's opening invitational at Clyde-Savannah. Ran about a mile of the course before the races started, then ran around during the 4.5 races (a 2K course for kids short on practices preceded the 4 5K races).

The 90+ degree heat slowed the times down significantly, but the kids ran quite well. Only 45 seconds separated our top 5 boys, despite being in different races. The girls looked pretty good across the board.

Easy run with the boys in the heat. Did a loop of Summit Knolls, hoping to find some trails in the woods. We found something that Nate and I could handle, but I didn't want to drag the whole squad into light green.

Did 5, then 4 more.

Took the XC team from Schroeder to do intervals on the Thomas track. Unfortunately, when we got there, it looked like Spencerport and Arcadia were about to start a soccer game - not sure why they weren't playing out on Basket Rd. So, I was able to negotiate with security for 1 interval on the track, then we took to the woods between Thomas and Willink, which has a loop that is just a bit over 800m. Nate led people to a 3:21 for 1000m on the track, so I had him run 3:30 in the woods to establish the 1000m finish line, which worked out pretty well.

Ran over to Thomas - 14:52

1 x 1000m on track - 3:45 (6:45 recovery, 4 min of jogging)
4 x 1000m in woods - 4:00, 4:00, 3:56, 3:59 (3:55 avg recovery; 2 min jog)

Back to Schroeder - 14:18

"Easy" run "with" the team (route). They took off like they were on a mission (and perhaps they were on a mission to drop someone - besides me). So, I lost over 30 seconds to the leaders in the first 0.6 miles, then was about 1:15 back after about 2 miles - by then I had already left Pat, Tyler, Megan and Brianna behind. Caught Chris and Josh at 5 Mile Line, then worked on catching the pack - Nate, Alex, KDawg, Marcin and Nico, who is being allowed to run after all. Caught them on Shoecraft, so they picked it up again. Just followed them around the rest of the way.

Early on I was definitely limited by my rear end - it's both sides that are sore now, not just the left side from the old softball injury. Later I was limited by getting a bit tired and wanting to save a little for tomorrow's workout.

Splits:
16:36 at Hatch & Plank (7:22 pace - 2.25 miles)
35:50 at S Estate Dr (19:14 split - 7:15 pace - 2.66 miles)
49:18 at side field (13:28 split - 7:32 pace - 1.78 miles)

A minute of 69s and a minute of crunches was all I dared do.

Plenty of time for some good stretching while the kids finished their abs and did their stretching.

XC Practice at Ellison Park for another Rep/Hill workout. Added an extra 400 before and after the hills this time.

22:27 w/up (~8:40 pace?), then had to overcome the jalapeños that were on my calzone around 8pm last night.

4x400m
85, 84, 86, 84 (~2.5 min recovery, incl 2 min of jogging)
6x45 second hills (jog down recovery - 1:15 - + ~15 seconds)
4x400m
88, 83, 87, 86

13:48 min w/dn

C • Life 5

Finally got to take Zach out for some golf. He played from 200, except on the par 3s where he also used the white tees. He matched my 4 on #8 - my chip for par just missed, as did his putt for par. I think he shot 65; I was 41, after opening with a double.

Day 2 of Club Champs. Overall, I was terrible, but I had just enough very good shots to think "if only I could play more...". I was just +1 after 5, then took a triple on 6. But then it was the highlight of the day - I hit my drive to 92 yards on 7, onto a grassy knoll on the left, and hit a pretty decent wedge. We got up to the green, no ball in sight, because, wait for it... it's in the hole! An eagle and I'm back to +2. Finished the front with bogey-double for 40.

The back was just awful. The driver was getting me in trouble, so I couldn't take a full swing on my second shots. Ended up with another 90 for the day.

C • ...to think "if only I could play more..." 1