Training Log Archive: RLShadowIn the 1 days ending Jul 25, 2009:
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Saturday Jul 25, 2009 #
Running long 1:46:00 [1] 10.18 mi (10:25 / mi)
shoes: Screw shoes Asics Kahana 2 Mar
Long but slow run with the Fleet Feet marathon and half marathon training group. I had volunteered to be a pace group leader (they have groups at 9:00, 9:30, 10:00, 10:30, and 11:00 -- maybe 11:30 also), but I had conflicts up until now. I was originally assigned to lead the 9:00/mile group, but given that I wanted to do the O meet later in the morning, I asked for a slower group, and was assigned the 10:30 group. Which was certainly better in terms of having some energy left for orienteering.
Route: From Fleet Feet, west on Monroe to Highland, to Clinton, Westfall, Erie Canal into Genesee Valley Park, to Elmwood, Monroe, and back to the store.
Had a good group of 6 people, all of whom were training for the Rochester half marathon. None of them had any trouble with the pace or distance.
Route: From Fleet Feet, west on Monroe to Highland, to Clinton, Westfall, Erie Canal into Genesee Valley Park, to Elmwood, Monroe, and back to the store.
Had a good group of 6 people, all of whom were training for the Rochester half marathon. None of them had any trouble with the pace or distance.
Orienteering race (Sprint) 21:06 [5] 2.7 km (7:49 / km)
spiked:18/19c shoes: Screw shoes Asics Kahana 2 Mar
Seneca Park Sprint A.
No major actual problems; ran a little slower than I might have, if I hadn't done a 10-mile run earlier, but I really didn't feel all that worn down by the previous long but slow run. One place where I lost a little time (maybe 45 seconds or so?) was coming to #17. I ran through the white woods and then across some open and scattered tree areas but I didn't know as well as I should where I was when I came out on the road near 17, so I had to hunt a bit for the staircase.
No major actual problems; ran a little slower than I might have, if I hadn't done a 10-mile run earlier, but I really didn't feel all that worn down by the previous long but slow run. One place where I lost a little time (maybe 45 seconds or so?) was coming to #17. I ran through the white woods and then across some open and scattered tree areas but I didn't know as well as I should where I was when I came out on the road near 17, so I had to hunt a bit for the staircase.
Orienteering race 59:01 [4] 4.3 mi (13:44 / mi)
max:160 spiked:22/24c weight:172lbs shoes: Screw shoes Asics Kahana 2 Mar
Seneca Park Score-O.
Distance is the distance covered, per Forerunner.
Really ran out of gas about halfway through. Barely finished under the time limit.
I'm thinking that I could have done 10 minutes faster, with 5 minutes of lost time (very rough estimate) due to some very non-optimal (in hindsight) order of doing some of the controls, in particular the fairly thick cluster NE of the pond.
The other 5 minutes (maybe more) of lost time was running out of energy, roughly when I was at #24, the far northern control. I think the long run in the morning followed by the sprint followed by about half of the score-O finally caught up with me. I did primarily walking from that point to around #114, then realized that the time was getting short and I needed to HTFU and do some running, even though I really did not feel like it. I picked up my tempo the closer I got to the finish, as the time was winding down, and I finished with about a minute to spare.
Distance is the distance covered, per Forerunner.
Really ran out of gas about halfway through. Barely finished under the time limit.
I'm thinking that I could have done 10 minutes faster, with 5 minutes of lost time (very rough estimate) due to some very non-optimal (in hindsight) order of doing some of the controls, in particular the fairly thick cluster NE of the pond.
The other 5 minutes (maybe more) of lost time was running out of energy, roughly when I was at #24, the far northern control. I think the long run in the morning followed by the sprint followed by about half of the score-O finally caught up with me. I did primarily walking from that point to around #114, then realized that the time was getting short and I needed to HTFU and do some running, even though I really did not feel like it. I picked up my tempo the closer I got to the finish, as the time was winding down, and I finished with about a minute to spare.