Training Log Archive: bishop22In the 30 days ending Apr 30, 2007:
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Monday Apr 30, 2007 #
Running 31:45 [2] 3.88 mi (8:11 / mi)
slept:6.25 weight:167lbs
Easy run with the slower group of track guys. Went here.
Running warm up/down 1:30 [4] 0.44 km (3:25 / km)
4 strides on the football, err, lacrosse field.
Sunday Apr 29, 2007 #
Orienteering race 1:59:55 [4] *** 8.5 km (14:06 / km) +360m 11:39 / km
spiked:15/20c slept:7.25
West Point Day 2 - Blue Course. Had a pretty decent thing going thru 12 controls (well, except for C8 where I saw a flag up the hill, right of my line, with water below it, and Ross crossing the line to it and figured it had to be mine - it wasn't, and I had climbed a few contours too high to get it - lost 3+ minutes). C13 was going great, checked off many features, found the cliff, but no flag, tried again from the hilltop, same cliff, still no flag, so I continued along and it was beyond the next cliff. C14 was a huge mistake. Ran down the hill hard, knew where I hit the bottom, thought I saw a big nose, ran off it and into neverland; lost 8+ minutes. C19 was my final big error - ran around a swamp and cut into some unmapped medium green, broke thru and saw a flag on a boulder in the distance, not mine, continued on to another flag on a boulder, again not mine. Heard the road and thought I was close to it, so I went the other way and made it to my C1 before I was able to relocate, for an 11+ min error.
Running warm up/down 11:00 [2] 1.22 mi (9:01 / mi)
w/up and a very short jog afterwards.
Saturday Apr 28, 2007 #
Event: West Point A-Meet
Orienteering race 1:43:57 [4] *** 7.48 km (13:54 / km) +300m 11:35 / km
spiked:11/17c slept:7.0
West Point Day 1 - Blue Course. Started out pretty sound, and all was going fairly well, until C11 - I fouled it up pretty badly and was unable to relocate, losing about 12 minutes. Was shaky for the next several controls afterwards.
Running warm up/down 16:00 [2] 1.29 mi (12:24 / mi)
Some jogging before catching the bus, then the jog to the start. And a 5 min w/up before the sprint.
Orienteering race 15:36 [5] *** 2.2 km (7:05 / km) +60m 6:14 / km
spiked:16/22c
Sprint at Camp Buckner. Forgot to bring my compass over to the start - didn't realize it until several seconds after I punched the start control and it was too late to grab it. I was able to grab Patty's compass at the first spectator control, but it was the first loop where is was needed most, since there was some woods, and the next 2 loops were really navigating by buildings, not direction. Almost didn't make it up the wall after the final control, and then spazzed out going over the railing.
Nate smoked me by 30 seconds, despite his 64 second error which included a fall that drew blood. He was very close to some outstanding orienteers.
Nate smoked me by 30 seconds, despite his 64 second error which included a fall that drew blood. He was very close to some outstanding orienteers.
Friday Apr 27, 2007 #
Running 33:56 [2] 4.15 mi (8:11 / mi)
rhr:43 slept:5.75 weight:169.5lbs
The scale sure shocked me this AM, up 5 lbs from last check. Taking yesterday off, having 5 for $5.95 at Arby's for lunch, and eating Chris's awesome 'za last night (including jalapenos, which led to about 2 liters of soda being downed) added up to a temporary blip, I'm sure.
Ran thru the 'hood N of downtown. Springtime, so was that the lovely smell of lilacs I caught (well, yes it was, briefly)? No, the smell brought to mind that tune, was it John Paul Young?, something like "Weed is in the Air".
I did run past "Corredor's Place" on Clifford. Since estaba corriendo, I would have stopped in, but it is FSBO.
Ran thru the 'hood N of downtown. Springtime, so was that the lovely smell of lilacs I caught (well, yes it was, briefly)? No, the smell brought to mind that tune, was it John Paul Young?, something like "Weed is in the Air".
I did run past "Corredor's Place" on Clifford. Since estaba corriendo, I would have stopped in, but it is FSBO.
Thursday Apr 26, 2007 #
Note
slept:6.25 (rest day)
No time to swim at lunch. Dentist at 5, Luke's Mite hockey eval at 6, then had to start laundry and packing for West Point.
Wednesday Apr 25, 2007 #
Map Run 18:02 [4] 2.49 mi (7:15 / mi)
rhr:42 slept:6.5
Tempo run thru the trails at Black Creek (Swamp today) Park. After an easy stretch from the parking lot near the playing fields to the northwest lot, I picked it up for the return trip. Since I only had 1 pair of shoes and was headed directly to the Sabres game, I bailed to the side road to 33A, but had to cut back in before the creek, and it was mud followed by muck. When I got back to the pond, I cleaned up my shoes and legs - shoes dried fairly well in the car on the way to the game.
Sabres looked good, great at times, in their 5-2 win. Too bad Walt and I had to give away our game 2 tickets, since we will be en route to West Point. And I'll probably have to watch game 3 via TiVo delay, since it starts at 2pm on Sunday.
Sabres looked good, great at times, in their 5-2 win. Too bad Walt and I had to give away our game 2 tickets, since we will be en route to West Point. And I'll probably have to watch game 3 via TiVo delay, since it starts at 2pm on Sunday.
Map Run 17:26 [2] 1.99 mi (8:46 / mi)
The easy parts of the run - from the east side, up the big hill, over to the west side (included one detour on a side trail that led to a hopeless marshy area), and from the pond back to the start.
Tuesday Apr 24, 2007 #
Swimming 39:32 [3] 1.14 mi (34:40 / mi)
rhr:44 slept:6.25
4:02/7:59
1:30,29,32,31,31,30,29,30 (on 1:45)
3:22,21
1:30,29,32,31,31,30,29,30 (on 1:45)
3:22,21
Map Run 44:51 [2] 4.72 mi (9:30 / mi)
The track meet at Hilton was canceled today due to the sad death of the father of a friend of many team members, as reported in the news today.
Ran with Chelsea and Nate. We parked at the one-room schoolhouse, then ran into Irondequoit Bay Park, did some trails and came out the road from the boating area and back to the school. Nate and I ran home from there, since we wanted to go a little farther than Chelsea.
Ran with Chelsea and Nate. We parked at the one-room schoolhouse, then ran into Irondequoit Bay Park, did some trails and came out the road from the boating area and back to the school. Nate and I ran home from there, since we wanted to go a little farther than Chelsea.
Monday Apr 23, 2007 #
Running 36:40 [2] 4.7 mi (7:48 / mi)
rhr:44 slept:6.5 weight:164.5lbs
Easy run with the part of the team that didn't wimp out and head over for "discus practice" - Marc, David, Ed, Chris and Nate. 6:55 of running around Thomas collecting people, then this route, then just 4 strides.
Sunday Apr 22, 2007 #
Orienteering race 1:26:03 [4] *** 7.0 km (12:18 / km) +220m 10:37 / km
spiked:10/14c rhr:48 slept:8.5
Surebridge Challenge - Day 2 Red. Far from perfect, but MUCH better than yesterday. I was sloppy early, overrunning C1 in my zeal to get out fast, missing C2 left, and missing C4 left. Had a nice stretch after that. Saw Jeff Schapiro on and off again, which was good because it gave me incentive to keep moving quickly when I could, but was also bad, because he had started 4 minutes behind me. I guess I almost caught up to Mark D and Rob, who had both started before me, so I have to be happy with the result (but no content - I was still about 6 minutes behind Randy Hall).
Running warm up/down 8:00 [2] 0.89 mi (8:59 / mi)
Saturday Apr 21, 2007 #
Event: HVO A-Meet
Orienteering race 1:55:13 [4] *** 6.6 km (17:27 / km) +270m 14:30 / km
15c rhr:50 slept:8.0
Surebridge Challenge - Day 1 Red. One disastrous control ruined the day. I was slow and a bit off early, then got completely lost going to C5 and wound up spending 40 minutes on the leg. I still can't completely figure out what I did.
Victoria Smith and Jeff Schapiro ended up coming thru the area, just as I was finally closing in, and I saw them punch. I restarted my watch after I punched, to signify starting over, and I was much better the rest of the way. I overran C6, but recovered quickly, then was able to pass Victoria and Jeff on a longer trail leg, and worked hard, and maintained focus to stay ahead (if that's what you can call giving up a 30 minute or so head start).
Victoria Smith and Jeff Schapiro ended up coming thru the area, just as I was finally closing in, and I saw them punch. I restarted my watch after I punched, to signify starting over, and I was much better the rest of the way. I overran C6, but recovered quickly, then was able to pass Victoria and Jeff on a longer trail leg, and worked hard, and maintained focus to stay ahead (if that's what you can call giving up a 30 minute or so head start).
Running warm up/down 10:00 [2] 1.11 mi (9:01 / mi)
Friday Apr 20, 2007 #
Running 29:52 [3] 4.0 mi (7:28 / mi)
rhr:40 slept:6.25 weight:165.5lbs
East-Culver-Park
What a fan-freakin'-tastic day! It's the kind of day you wait all winter to enjoy. A Sweet day - 100% Sun. With the Surebridge Challenge starting tomorrow, I tried to avoid going under 30 minutes, but I guess I didn't try hard enough.
What a fan-freakin'-tastic day! It's the kind of day you wait all winter to enjoy. A Sweet day - 100% Sun. With the Surebridge Challenge starting tomorrow, I tried to avoid going under 30 minutes, but I guess I didn't try hard enough.
Thursday Apr 19, 2007 #
Note
rhr:42 slept:6.75 (rest day)
Wasn't going to take the day off, but the track meet was too close to leave between distance events. The boys ended up losing the meet 72-69 - the 4x100 relay was DQ'd for exchanging before the zone on the second handoff. Had to win the 4x800, but it's tough to do when no one manages to break 2:20. The girls won somthing like 104-37.
Chelsea had an outstanding meet - perhaps she is learning how to race - despite only getting about 3 hours of sleep while finishing a research paper last night. She went 5:46 in the 1500, then about 2:43 in the 800, to grab 3rd place and earn her varsity letter. Later she ran 2:45 in the 4x800 - faster than Brianna and Ashley and matching Clare's split!
Nate only ran the 3200, along with Asian Dave, the senior, who sat behind Nate for 3100 meters, then out-sprinted him on the final stretch for 3rd place, denying Nate his first varsity point. Nate did all the work in breaking away from Spencerport's 3 kid before the mile mark. It was especially aggrevating because if he had that much left (78 or 79 last 400 to Nate's 82), he could have made a run at 2nd place (less than 10 seconds ahead), instead of running 89, 90, 91 the previous 3 laps.
Chelsea had an outstanding meet - perhaps she is learning how to race - despite only getting about 3 hours of sleep while finishing a research paper last night. She went 5:46 in the 1500, then about 2:43 in the 800, to grab 3rd place and earn her varsity letter. Later she ran 2:45 in the 4x800 - faster than Brianna and Ashley and matching Clare's split!
Nate only ran the 3200, along with Asian Dave, the senior, who sat behind Nate for 3100 meters, then out-sprinted him on the final stretch for 3rd place, denying Nate his first varsity point. Nate did all the work in breaking away from Spencerport's 3 kid before the mile mark. It was especially aggrevating because if he had that much left (78 or 79 last 400 to Nate's 82), he could have made a run at 2nd place (less than 10 seconds ahead), instead of running 89, 90, 91 the previous 3 laps.
Wednesday Apr 18, 2007 #
Swimming 37:20 [3] 1.08 mi (34:34 / mi)
rhr:39 slept:6.5
3:58/8:02
1:28,30,30,30,28,30,30,29 (on 1:45!)
3:22,19
1:28,30,30,30,28,30,30,29 (on 1:45!)
3:22,19
Running 28:50 [2] 3.55 mi (8:07 / mi)
Dropped Zach off at hockey tryouts and went out for an easy run from the rink thru our old neighborhood (well, not Zach's, he wasn't born when we moved in 1995), while he dressed.
Tuesday Apr 17, 2007 #
Running intervals 10:48 [5] 3.2 km (3:22 / km)
rhr:42 slept:6.25 weight:165lbs
Ran 8 x 400m with the team. I got smoked, which is a good sign.
82, 81, 80, 81, 81, 81, 82, 80
82, 81, 80, 81, 81, 81, 82, 80
Running warm up/down 43:30 [2] 4.65 mi (9:21 / mi)
5 min w/up
3 min recovery jog after each rep
14:30 w/dn
3 min recovery jog after each rep
14:30 w/dn
Monday Apr 16, 2007 #
Biking 35:00 [3] 10.08 mi (3:28 / mi)
ahr:120 max:146 rhr:43 slept:5.0 weight:165lbs
Track practice was canceled (for the boys - the girls were not to be deterred), so Nate and I hit the Y.
21 min Random Hills-12 @ 91rpm + 2 min w/dn
10 min Manual-mostly 11 @ 89rpm + 2 min w/dn
21 min Random Hills-12 @ 91rpm + 2 min w/dn
10 min Manual-mostly 11 @ 89rpm + 2 min w/dn
Sunday Apr 15, 2007 #
Event: ROC - Mendon Ponds Park
Orienteering race 1:03:45 [4] *** 7.0 mi (9:06 / mi)
18c rhr:44 slept:6.5
ROC Meet at Mendon Ponds - Red Course. Struggled a bit with controls 2-3 that were in a complex contour area of white forest. Recovered reasonably well for the next stretch, but totally blew C14, to the tune of 7.5 minutes. Left C13 left of my intended westerly line and hit a trail that I thought was the gap leading north, didn't pay attention to my compass and was all the way to the pond to the west before I figured out where I was, and still had 500m to get to the control (on a 500m leg). No large problems on the way in, but the damage was done and Rob beat me by over 5 minutes again.
Embarrassed to post my tracks, but they are here.
Gotta pull it all together by next weekend, where I won't be able to relocate easily.
Embarrassed to post my tracks, but they are here.
Gotta pull it all together by next weekend, where I won't be able to relocate easily.
Running warm up/down 9:45 [2] 1.08 mi (9:02 / mi)
W/up to the boat launch road and back
Map Run 30:00 [2] *** 3.82 km (7:51 / km)
spiked:5/5c
Control pickup 12-11-10-13-14. Even running easy and hesitating over where to cut in, I made the 13-14 leg in 4:30, so it was at least 7:30 lost time on the course (12:00 leg).
Saturday Apr 14, 2007 #
Orienteering race 1:06:24 [4] *** 6.2 km (10:43 / km) +210m 9:10 / km
spiked:11/19c rhr:40 slept:6.25
Blue Middle at CNYO local meet - rerun of the course they offered at the A-meet last fall. I had 3 legs where I lost over two minutes to Rob and he only had 1 leg where he lost 2 to me, so he got me by 5 minutes.
No excuse for blowing the first control - if I had looked at the clue, I would have known to run to the only pine tree in the neighborhood. C11 was a stupid mistake - let myself drift left into the logged area, when the control was clearly on the edge, by telling myself that perhaps there had been additional work done since the mapping. C17 was just poor discipline after leaving the trail.
Had other problems, too. A minute on 10 and 13. Smaller errors on 3, 5 and 6.
No excuse for blowing the first control - if I had looked at the clue, I would have known to run to the only pine tree in the neighborhood. C11 was a stupid mistake - let myself drift left into the logged area, when the control was clearly on the edge, by telling myself that perhaps there had been additional work done since the mapping. C17 was just poor discipline after leaving the trail.
Had other problems, too. A minute on 10 and 13. Smaller errors on 3, 5 and 6.
Running warm up/down 7:00 [2] 0.78 mi (8:59 / mi)
Short w/up. Probably should have done a w/dn, since I'll be racing again tomorrow in Rochester, weather permitting.
Friday Apr 13, 2007 #
Swimming 38:51 [3] 1.08 mi (35:58 / mi)
rhr:46 slept:5.0
4:02/8:06
1:27,27,27,26,24 (on 2)
3:26,24
Worked the 100s (did fewer with more rest to make up for it).
On the way to the Y I saw a US Border Patrol vehicle drive by. I guess they are trying to cut back the number of illegals that swim across Lake Ontario and up the Genesee River.
1:27,27,27,26,24 (on 2)
3:26,24
Worked the 100s (did fewer with more rest to make up for it).
On the way to the Y I saw a US Border Patrol vehicle drive by. I guess they are trying to cut back the number of illegals that swim across Lake Ontario and up the Genesee River.
Biking 26:00 [2] 7.91 mi (3:17 / mi)
ahr:117 max:127
Manual, mostly level 10, but I bumped it up to 11 for a couple of minutes, a couple of times, to get my hr above 120. My heart seems to be in much better shape than my legs, they weren't all that comfortable on 11.
Thursday Apr 12, 2007 #
Running 35:40 [3] 4.62 mi (7:43 / mi)
rhr:41 slept:5.25 weight:164.5lbs
They canceled the steeplechase at Nate's track meet at Victor, so I ran down to the village, back up to the school, then around the school a bit until it was time for the 1600m. Nate was too cold and had trouble in the race. C'mon HTFU, it was in the mid-to-upper 30s, and it was raining, not snowing. (OK, so I had planned to go longer, but was getting too cold and tight to go back out, after I gave my gloves to Nate).
Wednesday Apr 11, 2007 #
Swimming 43:14 [3] 1.25 mi (34:35 / mi)
rhr:41 slept:6.0 weight:164lbs
3:55/7:56
1:29,30,30,30,30,29,29 (on 1:50)
3:24,19,15 (I guess I've been loafing thru these)
The old scale that I was using broke, so I used our newest scale - no idea whether it is accurate, but 164 was the actual reading (obtained twice in a row).
1:29,30,30,30,30,29,29 (on 1:50)
3:24,19,15 (I guess I've been loafing thru these)
The old scale that I was using broke, so I used our newest scale - no idea whether it is accurate, but 164 was the actual reading (obtained twice in a row).
Tuesday Apr 10, 2007 #
Running intervals 18:45 [5] 3.0 mi (6:15 / mi)
max:164 rhr:41 slept:5.5
3 x 1 mile reverse Kenyan surge drills. Idea is to go 200m @ Rep pace, 400m @ Interval pace, and 1000m @ Tempo pace, all continuously. Since I had to do it on the treadmill, and it only goes up to 10 (I need a Spinal Tap treadmill), I tried doing the first 200 @ 10mph + 4% incline. I think that was too much, since I struggled too much with the 10mph I and 9.4mph T segments. So, the second one was 10, 9.8, 9.2 and the third was 10, 9.8, 9.3 (but kicked it in the last 200).
Times: 6:12, 6:19, 6:14
Times: 6:12, 6:19, 6:14
Running warm up/down 31:35 [2] 3.5 mi (9:01 / mi)
1 mi w/up
3/4 between intervals
1 mi w/dn
3/4 between intervals
1 mi w/dn
Monday Apr 9, 2007 #
Running 57:47 [2] 7.09 mi (8:09 / mi)
rhr:36 slept:9.0
Record low heart rate this morning. Any lower and I might not wake up. I hope it's not related to the beers during brunch yesterday, followed by beers during the Sabres game. Or perhaps it is a sign getting in shape and having a good night's sleep.
Ran up the river past the UofR across the Elmwood bridge (haven't been there in a while) and back the other side. Construction is still blocking the path on the west side of the river.
Ran up the river past the UofR across the Elmwood bridge (haven't been there in a while) and back the other side. Construction is still blocking the path on the west side of the river.
Sunday Apr 8, 2007 #
Note
(rest day)
Since we had 19 people spend the night, then 21 back after brunch for the TiVo-delayed Sabres regular season finale, there was no chance of getting out for a run - at least not with snow in the air.
Saturday Apr 7, 2007 #
Orienteering 1:25:00 [2] 7.08 km (12:00 / km)
rhr:45 slept:6.0
Jumped on the Durand Eastman permanent map. Parked on the dead end road near C12 and did 12, 14, 15, 16, 4, 3, 1, 2, 5, 6, 7, 8, 9 and 10. They all went quite well - I had looked for 7 before, but it was summer and there was no way I could have found it thru the brush (I had tried valiantly). The plan was to grab 11 and head in. The plan went awry. Because of the combination of my poor skills, the outdated(?) vegetation mapping, the trail changes and the sudden snowstorm, I got myself off track and saw a house. I assumed it was in the residential area east of 11 and acted accordingly. I got boxed in by a marsh, so I hit the dirt road near the house. It turned out to lead me out to King's Highway.
I don't understand that part of the map. The dirt road seems to be inbounds, as is the house, but there is a quadrilateral-shaped island that is marked outside of the park at the end of the road. But the road was marked private, I believe, as I exited.
So, I was very close to 12, but chose to not return past the house and ran up King's to the club house and crossed back there, not having the desire to climb up and grab 13 on the way by.
I don't understand that part of the map. The dirt road seems to be inbounds, as is the house, but there is a quadrilateral-shaped island that is marked outside of the park at the end of the road. But the road was marked private, I believe, as I exited.
So, I was very close to 12, but chose to not return past the house and ran up King's to the club house and crossed back there, not having the desire to climb up and grab 13 on the way by.
Friday Apr 6, 2007 #
Swimming 41:30 [3] 1.19 mi (34:53 / mi)
3:56/7:58
1:28,31,31,29,29,28,28 (on 1:50)
3:20,17
1:28,31,31,29,29,28,28 (on 1:50)
3:20,17
Running intervals 19:54 [4] 3.0 mi (6:38 / mi)
max:160
Gerbiled cruise-ish intervals: 6x800 @ 9mph with just over a minute (200 @ 6.6mph) in between, after the swim.
On the 5th interval, I tried to do a quicker turnover, based on the rumor that 180 is the ideal rate for everyone. I was able to really press and get 165 strides/min, then went back to normal, which was 156. The higher rate made the running feel easier in a way, but my hamstrings seemed to have to do more work (maybe that is a treadmill phenomonem?). I also had breathing issues with the different cadence. There would be much relearning to do to up my stride rate, and I know 180 is out of the question for me, but I do believe I am overstriding.
On the 5th interval, I tried to do a quicker turnover, based on the rumor that 180 is the ideal rate for everyone. I was able to really press and get 165 strides/min, then went back to normal, which was 156. The higher rate made the running feel easier in a way, but my hamstrings seemed to have to do more work (maybe that is a treadmill phenomonem?). I also had breathing issues with the different cadence. There would be much relearning to do to up my stride rate, and I know 180 is out of the question for me, but I do believe I am overstriding.
Running warm up/down 21:04 [2] 2.5 mi (8:26 / mi)
1 mi w/up 7.0-7.5
6x200 recovery 6.6
3/4 mi w/dn 7.0-7.5
6x200 recovery 6.6
3/4 mi w/dn 7.0-7.5
Thursday Apr 5, 2007 #
Running 45:13 [3] 5.76 mi (7:51 / mi)
slept:6.75 weight:164lbs
Ran with the track distance kids. We actually started out with 10 little indians, but Nico's knee bothered him, then the two slower guys dropped off, then the rookie and the underachiever, and finally the wrestler, so we were down to 4 for the full route. Marc and David kicked it in ahead of Nate, Patryk and me.
Then it was off to the Sabres final (regular season) home game of the year, where 4 unanswered goals took care of the B's. Magic number: 2.
Then it was off to the Sabres final (regular season) home game of the year, where 4 unanswered goals took care of the B's. Magic number: 2.
Wednesday Apr 4, 2007 #
Running 30:33 [3] 4.0 mi (7:38 / mi)
slept:6.75 weight:165lbs
With the renewed chill in the air, and no time to run during daylight, I jumped on the treadmill at Bayview. Did 1/4 at 7 mph, then ramped to 7.5 during the next 1/4 and held that to the mile, then went up 0.1 every 0.1 to 8.5 thru 2, then went 0.2 at each speed from 8.5 down to 7.6 for the next 2.
8:17, 7:27, 7:11, 7:38
8:17, 7:27, 7:11, 7:38
Biking 32:00 [3] 11.22 mi (2:51 / mi)
ahr:115 max:148
Then jumped on the bike:
2 min accidental w/up (time set incorrectly)
23 min Random Hills-12
7 min Manual-11
2 min accidental w/up (time set incorrectly)
23 min Random Hills-12
7 min Manual-11
Tuesday Apr 3, 2007 #
Running intervals 9:27 [4] 2.4 km (3:56 / km)
slept:6.0 weight:165lbs
Cruise intervals, of sorts. The kids not racing today had limited time to squeeze in a track workout, so I had them do 4x800 with 1 min recovery (stretched to 1:15 or so) at tempo pace. I had to warm up during the first one, so I did the last 3: 3:12, 3:09, 3:06. Felt surprisingly easy, thought my legs would be heavier after the weekend.
Running 30:00 [2] 3.53 mi (8:30 / mi)
5 min w/up
Did a 15 minute run around the "block" (bike path) while the meet setup and initial events were going on.
Various running during and between events.
Chelsea ran her first track meet and went a respectable 6:03 in the 1500 and 2:56 for the 800 (I don't think she realized how short the race was). Nate was alone against 6 faster Thomas kids in the 3200, but gamely went after them, going thru in 5:40 on his way to 11:47, then went 2:37 in the 4x800 a few minutes later.
Did a 15 minute run around the "block" (bike path) while the meet setup and initial events were going on.
Various running during and between events.
Chelsea ran her first track meet and went a respectable 6:03 in the 1500 and 2:56 for the 800 (I don't think she realized how short the race was). Nate was alone against 6 faster Thomas kids in the 3200, but gamely went after them, going thru in 5:40 on his way to 11:47, then went 2:37 in the 4x800 a few minutes later.
Monday Apr 2, 2007 #
Map Run 23:08 [2] 2.44 mi (9:29 / mi)
Very easy run with the map at Ellison Park. Took a keep-the-feet-dry route, since I forgot to switch shoes. It was supposed to be short, but not this short. I ran out of time after stopping by track practice, then getting a last-minute message that Zach had free ice from 5-7, so I had to drop him off, and I had to be to my last session of coaching certification course 1 of 3. Course 2 is very short - only have to show up on week 1 for registration/overview, and week 7 for the XC/Track techniques class.
Sunday Apr 1, 2007 #
Event: ROC - Annual Ice Breaker
Orienteering race 1:13:07 [4] *** 9.1 km (8:02 / km) +300m 6:54 / km
spiked:12/21c slept:6.75
Red Day 2 at the Fox Chaser / Interscholastic Champs. Certainly a better run than yesterday, but little mistakes still added up enough to put me a couple of minutes behind Rob. I finished just 1 second behind Randy Hall, who is an 80-point runner, which is my goal for 2007.
I started out a bit cautiously, measuring too much, instead of just checking off features, but from when I hit the trail on the way to C4, all the way to C8, it was almost all trail and field running - I probably didn't push quite hard enough in this section. Got hung up on fences on C13 and C18. The first was when I left C12 and angled up the hill, barely left of the line, and hadn't seen the fence on the map (hadn't seen any fences to worry about in the terrain), but it was a pain to cross - lost over a minute and by the time I realized how tough it would be to cross, I was too far committed (including having thrown the map and compass onto the other side) to go around. The later blunder was also not seeing the fence on the map (it was right on a field/distinct vegetation boundary), and I thought I was smart going in from the right-hand side, but no. Pretty much OK in, but I lost pace count when I saw Walt searching after my 19 (which was one of his controls, also), and stopped way short, with nothing to read on the map.
Nate had a decent run, not quite as good as yesterday, but still had the top time of the day on Orange X to win the JV title. May have to take him to Texas next year to enter the Varsity competition (which Michael Sanstrom won by an incredible 21 minutes).
Zach missed winning the primary school competition by 1:37, after making a 7+ minute error on the penultimate control. He punched out of the woods to the field on the wrong side of a corner and the trail and trees lined up for him, so he thought he was all set, but was 90 degrees off.
Chelsea had a very nice run to finish 8th in JVF for the day (and moved up to 12th overall). This was after overcoming serious problems on the first 3 controls.
I started out a bit cautiously, measuring too much, instead of just checking off features, but from when I hit the trail on the way to C4, all the way to C8, it was almost all trail and field running - I probably didn't push quite hard enough in this section. Got hung up on fences on C13 and C18. The first was when I left C12 and angled up the hill, barely left of the line, and hadn't seen the fence on the map (hadn't seen any fences to worry about in the terrain), but it was a pain to cross - lost over a minute and by the time I realized how tough it would be to cross, I was too far committed (including having thrown the map and compass onto the other side) to go around. The later blunder was also not seeing the fence on the map (it was right on a field/distinct vegetation boundary), and I thought I was smart going in from the right-hand side, but no. Pretty much OK in, but I lost pace count when I saw Walt searching after my 19 (which was one of his controls, also), and stopped way short, with nothing to read on the map.
Nate had a decent run, not quite as good as yesterday, but still had the top time of the day on Orange X to win the JV title. May have to take him to Texas next year to enter the Varsity competition (which Michael Sanstrom won by an incredible 21 minutes).
Zach missed winning the primary school competition by 1:37, after making a 7+ minute error on the penultimate control. He punched out of the woods to the field on the wrong side of a corner and the trail and trees lined up for him, so he thought he was all set, but was 90 degrees off.
Chelsea had a very nice run to finish 8th in JVF for the day (and moved up to 12th overall). This was after overcoming serious problems on the first 3 controls.
Running warm up/down 8:00 [2] 0.89 mi (8:59 / mi)
w/up, no w/dn