Training Log Archive: bishop22In the 30 days ending Jun 30, 2011:
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Thursday Jun 30, 2011 #
Note
(rest day)
Am I not entitled to one day off while on a cruise? Spent part of the day at Horseshoe Bay. I'm sure there are nicer beaches somewhere in the world, but I'm not sure how they could be nicer!
Wednesday Jun 29, 2011 #
11 AM
Running long 1:40:30 [2] 11.17 mi (9:00 / mi)
A most excellent run in Bermuda. I took a bus to Somerset for the start of the rail trail, and followed it as much as I could until I got close to Hamilton, then cut over there and took the ferry back to the Dockyard.
Started in the late morning, because we just arrived today and that's when everyone else was going on the glass-bottom boat ride. It was much warmer and more humid than I've experienced lately, but I thought the run was still a reasonable plan. This is just the first couple of miles - gmap doesn't have enough of the middle section of trail to try to continue.
About 54 minutes in, I started feeling like I was running on the ship again, as my legs got just a bit wobbly. I started thinking I had underestimated the conditions. Luckily, I lost the trail at a road crossing and went down to Middle Rd, where I ran past a supermarket at about 64 minutes. The brain kicked in and I realized I should head back and find a drink. They did take Visa and I had my card with me (just in case), so 32 oz of Powerade later, I was back on my way and found a path that had to lead back to the trail, and it did.
As I approached a road crossing, I was reading my map (they had a fantastic island map and I was wise enough to bring a plastic bag, so it held up reasonably well) to make sure I knew where I was and planning a route from the trail to Hamillton, when I tripped over a gate, drawing some nice blood from my hand and elbow when I landed in the dirt.
It was relatively smooth sailing from there, after I recovered, and I made it to Hamilton in plenty of time before the 1pm ferry. Even though I didn't wear my shirt, it got completely drenched hanging out of my shorts, so I didn't dare try to enter an establishment for my self-promised reward beverage.
Started in the late morning, because we just arrived today and that's when everyone else was going on the glass-bottom boat ride. It was much warmer and more humid than I've experienced lately, but I thought the run was still a reasonable plan. This is just the first couple of miles - gmap doesn't have enough of the middle section of trail to try to continue.
About 54 minutes in, I started feeling like I was running on the ship again, as my legs got just a bit wobbly. I started thinking I had underestimated the conditions. Luckily, I lost the trail at a road crossing and went down to Middle Rd, where I ran past a supermarket at about 64 minutes. The brain kicked in and I realized I should head back and find a drink. They did take Visa and I had my card with me (just in case), so 32 oz of Powerade later, I was back on my way and found a path that had to lead back to the trail, and it did.
As I approached a road crossing, I was reading my map (they had a fantastic island map and I was wise enough to bring a plastic bag, so it held up reasonably well) to make sure I knew where I was and planning a route from the trail to Hamillton, when I tripped over a gate, drawing some nice blood from my hand and elbow when I landed in the dirt.
It was relatively smooth sailing from there, after I recovered, and I made it to Hamilton in plenty of time before the 1pm ferry. Even though I didn't wear my shirt, it got completely drenched hanging out of my shorts, so I didn't dare try to enter an establishment for my self-promised reward beverage.
Tuesday Jun 28, 2011 #
Note
Chris and I celebrated our 25th anniversary today!
1 PM
Running 31:48 4.0 mi (7:57 / mi)
Another full day at sea, so another run on the treadmill instead of going to lunch. Splits: 8:30, 8:00, 7:45, 7:32
Last mile included 8 strides at 9mph or a bit over.
Last mile included 8 strides at 9mph or a bit over.
Biking 22:00 [2] 6.0 mi (3:40 / mi)
I was bored with the treadmill - the windows were too low, so I couldn't see much out there, and the TVs don't seem to stay powered on, so I jumped on an upright bike. Did some at resistance 5, then 9, then back down to 5, all at 90+ rpm. Not much for cardio, but a nice strength workout for the legs.
Monday Jun 27, 2011 #
2 PM
Running 37:30 5.0 mi (7:30 / mi)
Full day at sea on our cruise from NYC to Bermuda, so I hit the treadmill. Not sure I was up for intervals, so I just gradually increased the pace from 7 to 7.5mph during the first half mile, then increased 0.1mph per 0.1 miles all the way up to 9.0, then back down to 8.4 for 0.2 mi at a time, then back up to 9. So from 1.5 to 4.5 miles the splits were 7:06, 6:48, 6:58
Sunday Jun 26, 2011 #
11 AM
Running 45:15 [2] 5.66 mi (8:00 / mi)
Ran with Zach from Pier 88 in NYC after parking for the cruise. We ran over to Central Park, looped up past the castle and returned.
Saturday Jun 25, 2011 #
5 PM
Orienteering long 1:30:57 [2] 10.21 mi (8:55 / mi) +79m 8:42 / mi
Run from the in-laws cabin at Arrowhead Lakes. Ran to the Brady's Lake dam with Zach for almost 35 minutes, where he turned around and went back the way that I did, after I ran up the east side of the lake and back.
It didn't feel quite this slow, so I don't trust the distance. I think it was only a little bit longer.
It didn't feel quite this slow, so I don't trust the distance. I think it was only a little bit longer.
Thursday Jun 23, 2011 #
6 PM
Hashing 1:00:00 [2] 5.0 mi (12:00 / mi)
RH3 from near Sea Breeze.
No clue on distance or actual time running. First 12 minutes were brutal shiggy and hills. After a brief pause it was lots of running because the flour ran out. Eventually someone found chalk marks and we were back on to Lake Ontario. After some socializing, it was at least 1.5 miles back to the cars. I did walk part of it, as some long lost hashers were there, so I had to visit rather than run on by.
The circle was back at the beach, so I had to hit the roadf, with nate leaving in the AM.
No clue on distance or actual time running. First 12 minutes were brutal shiggy and hills. After a brief pause it was lots of running because the flour ran out. Eventually someone found chalk marks and we were back on to Lake Ontario. After some socializing, it was at least 1.5 miles back to the cars. I did walk part of it, as some long lost hashers were there, so I had to visit rather than run on by.
The circle was back at the beach, so I had to hit the roadf, with nate leaving in the AM.
Wednesday Jun 22, 2011 #
4 PM
Running 34:00 [2] 3.92 mi (8:40 / mi)
Had 34 minutes to run after leaving work to get to my golf league. Stopped at Whiting Rd and ran to the Big Field (+ 29 seconds) and back. Easy run, except when the annoying people with unleashed dogs had to be passed (with the old bat telling me to "stop running", while I bit my tongue).
8:36 to Pellett; 8:16 back
7:54 to Big Field; 7:14 back
0:29 out in field; 0:29 back
1 minute after getting back to the start to make 34.
8:36 to Pellett; 8:16 back
7:54 to Big Field; 7:14 back
0:29 out in field; 0:29 back
1 minute after getting back to the start to make 34.
5 PM
Golfing 12:00 [1]
Golf league at Webster East - 47, but had some flashes of solid play (3 straight pars near the end).
Tuesday Jun 21, 2011 #
11 AM
Running 1:00:16 [3] 7.61 mi (7:55 / mi)
Had exactly 60 minutes to run and still make the 1pm communications meeting. I was hoping to keep the pace close to marathon pace, but the legs didn't quite have it. Ran up the river to Elmwood and back the other side to Broad (looks like they have completed a lot of cleanup of the old subway tunnel), where I tacked on a bit extra to fully utilize the hour, giving this route.
Some splits:
6:04 to FF5 mark
7:56 to FF4
7:43 to FF3
26:22 at Elmwood
29:38 at "2" (30:00 at 4 (also FF?))
7:51 to "1" (and to FF3)
48:52 at Broad (included another < 7:50 mile, but FF2 must be in front of the buildings, not on the water?)
Some splits:
6:04 to FF5 mark
7:56 to FF4
7:43 to FF3
26:22 at Elmwood
29:38 at "2" (30:00 at 4 (also FF?))
7:51 to "1" (and to FF3)
48:52 at Broad (included another < 7:50 mile, but FF2 must be in front of the buildings, not on the water?)
Monday Jun 20, 2011 #
6 PM
Running 24:12 [2] 3.0 mi (8:04 / mi)
Easy run from the little league fields after dropping Luke off for his game (they got spanked by the Yankees). Ran around the block (250- Pen Ctr-Jackson), then a bit in the trails.
Sunday Jun 19, 2011 #
1 PM
Running warm up/down 8:00 [2] 0.94 mi (8:30 / mi)
w/up - Erin caught up to me and then ran with me - I doubt his HR got above 100.
Orienteering race 12:45 [5] *** 1.5 km (8:30 / km)
spiked:8/10c
CNYO Daddy-O at Pratt's Falls Park - Loop A
So, this year's Daddy-O had 3 short sprint courses, each getting shorter and more technical. On the first loop, I started out OK, but then saw Pavel coming into C5 as I was leaving, and that added pressure. C6 was fine, but I let myself get way too low on the way to C7 and by the time I hit the creek and climbed to the control, Pavel had just come in and punched. I passed him going down to the bridge but I missed C8 to the left and he spiked it. He punched C9 ahead of me and took a straighter line towards C10, but I cut to the trail and road as soon as possible and outran him across the field. He ended up finishing about 20 seconds ahead of me, so he had started pretty close behind me.
Erin and nate were both in the 9 minute area - that's fast (and Erin was probably 30 seconds faster than nate).
So, this year's Daddy-O had 3 short sprint courses, each getting shorter and more technical. On the first loop, I started out OK, but then saw Pavel coming into C5 as I was leaving, and that added pressure. C6 was fine, but I let myself get way too low on the way to C7 and by the time I hit the creek and climbed to the control, Pavel had just come in and punched. I passed him going down to the bridge but I missed C8 to the left and he spiked it. He punched C9 ahead of me and took a straighter line towards C10, but I cut to the trail and road as soon as possible and outran him across the field. He ended up finishing about 20 seconds ahead of me, so he had started pretty close behind me.
Erin and nate were both in the 9 minute area - that's fast (and Erin was probably 30 seconds faster than nate).
Orienteering race 14:30 [4] *** 1.2 km (12:05 / km)
spiked:6/10c
Daddy-O Sprint B
Not sure of the time.
This one started out badly (well C1 was easy and fine). Going to C2, I crossed the trail and saw the spur and it looked like the flag was on the side of the spur on the map. But nothing in the first reentrant, or second, then hit the creek and knew I was too far. Ran lower and found the flag as nate came in, also looking for C2 - he had started several minutes ahead of me. Followed the bearing and nate towards C3, and expected to see it over a hill, but nate didn't look like he was punching anything. Relocated at the top and we were badly right. Then struggled on C4, again distracted by nate. So, I went left around the junk to C5, since nate went right. That was a mistake - lost of thorns up there. With nate out of sight, I was able to settle down the rest of the way, but I did a nasty face plant heading downhill leaving C8 - my shoulder and neck are still a little sore the next day - and lost at least 10 seconds getting back to my feet.
Not sure of the time.
This one started out badly (well C1 was easy and fine). Going to C2, I crossed the trail and saw the spur and it looked like the flag was on the side of the spur on the map. But nothing in the first reentrant, or second, then hit the creek and knew I was too far. Ran lower and found the flag as nate came in, also looking for C2 - he had started several minutes ahead of me. Followed the bearing and nate towards C3, and expected to see it over a hill, but nate didn't look like he was punching anything. Relocated at the top and we were badly right. Then struggled on C4, again distracted by nate. So, I went left around the junk to C5, since nate went right. That was a mistake - lost of thorns up there. With nate out of sight, I was able to settle down the rest of the way, but I did a nasty face plant heading downhill leaving C8 - my shoulder and neck are still a little sore the next day - and lost at least 10 seconds getting back to my feet.
Orienteering race 14:00 [4] *** 1.1 km (12:44 / km)
spiked:8/10c
Daddy-O Sprint C
Not sure of the time.
Was out of gas going into this one - luckily some early stuff was downhill. C1 was tough to find on the trail bend, as the map, circle and trails were not well-aligned. I know I missed C7 badly, as I hit the Posted signs and had trouble figuring out whether I was left or right for a while. I can't remember my other big error - need to have the map again.
nate struggled here again - it turns out his Father's Day present was to let me win two out of the three courses!
Not sure of the time.
Was out of gas going into this one - luckily some early stuff was downhill. C1 was tough to find on the trail bend, as the map, circle and trails were not well-aligned. I know I missed C7 badly, as I hit the Posted signs and had trouble figuring out whether I was left or right for a while. I can't remember my other big error - need to have the map again.
nate struggled here again - it turns out his Father's Day present was to let me win two out of the three courses!
Running warm up/down 6:00 [2] 0.71 mi (8:30 / mi)
Short w/dn. It was needed, plus I had forced nate and zach to go out.
Saturday Jun 18, 2011 #
4 PM
Running 40:00 [2] 4.62 mi (8:40 / mi)
Took Luke and Zach to Canandaigua for their cousin John's lax game, but John was out with a strained hamstring. We stopped for ice cream and checked out the lake before the game. After the game, we stopped at Dryer Rd park and Zach and I did an easy run. I thought we aimed at the road crossing from the last O meet there, but we wound up hitting the road to the south first, instead, and it turns out the road crossing is when you head east across School St.
Luke played Pokemon on Game Boy while we were out, and did not get kidnapped or anything.
Luke played Pokemon on Game Boy while we were out, and did not get kidnapped or anything.
Friday Jun 17, 2011 #
8 PM
Running long 1:19:00 [2] 9.5 mi (8:19 / mi)
Was at work kind of late (on a Friday in June...yuck), so I stopped at Cobbs Hill to start a run on the way home. Parked by Lake Riley and did a loop of the park (counter-clockwise), winding up by school #1 and heading across the ped bridge. The next part of the loop is here, then I went up the reservoir entrance and did a short loop in the woods and back to the car.
I was 8:14 pace on the mapped part, so I assumed 8:30 pace in the park.
I was 8:14 pace on the mapped part, so I assumed 8:30 pace in the park.
Thursday Jun 16, 2011 #
Note
No swim at lunch today; instead, I went to Applebee's to help Chris celebrate her 25th anniversary at Xerox. I even ordered myself the $1 brownie bite dessert to help her celebrate.
8 PM
Running 40:00 [2] 4.71 mi (8:30 / mi)
Ran from PLL fields after Luke's game. They lost again, 12-9, but they had the tying run at the plate in the bottom of the sixth after Luke singled with two outs. He had pitched the top of the 6th, using just 7 pitches to get out of the inning and had a K and an assist.
Ran over to the 1000 Acre Swamp, going the long way to the field, then coming back via Weasel Way. Skipped the overgrown Town Hall trails on the way back, so I had to add a short loop to get up to 40 minutes.
Ran over to the 1000 Acre Swamp, going the long way to the field, then coming back via Weasel Way. Skipped the overgrown Town Hall trails on the way back, so I had to add a short loop to get up to 40 minutes.
Wednesday Jun 15, 2011 #
6 PM
Orienteering race 22:00 [4] 2.1 km (10:29 / km) +105m 8:23 / km
ROC Meet at Mendon Ponds - Sprint course
Started off well - not real fast, but right on the flags. Then started screwing up. Going to C6, I took the trail partway up the hill, then went straight up. Tried to keep the hilltop to my left, since the flag was on the other side, but I misread the spurs and followed the wrong one down - didn't correct until I got all the way to the swamp.
C8 was a huge disaster. I ran out to the trail on a rough bearing, but was on the trail to the east of the desired trail, so I didn't see the flag (or the small pond). I thought that I knew where the pond was, but it was taking awhile to get there, so didn't seem right. After I got to the end of the marsh, I realized there was no pond there, relocated and had to retrace my steps all the way back. A solid 3 min error. It took the wind out of my sails, so the later slowness was more lost enthusiasm and speed, rather than poor navigation.
Eyesight bummer of the day: in the woods, I was unable to read the control codes that were on the clue sheet that was printed on the map. I could read them when I was back in the clear daylight at the parking lot.
Started off well - not real fast, but right on the flags. Then started screwing up. Going to C6, I took the trail partway up the hill, then went straight up. Tried to keep the hilltop to my left, since the flag was on the other side, but I misread the spurs and followed the wrong one down - didn't correct until I got all the way to the swamp.
C8 was a huge disaster. I ran out to the trail on a rough bearing, but was on the trail to the east of the desired trail, so I didn't see the flag (or the small pond). I thought that I knew where the pond was, but it was taking awhile to get there, so didn't seem right. After I got to the end of the marsh, I realized there was no pond there, relocated and had to retrace my steps all the way back. A solid 3 min error. It took the wind out of my sails, so the later slowness was more lost enthusiasm and speed, rather than poor navigation.
Eyesight bummer of the day: in the woods, I was unable to read the control codes that were on the clue sheet that was printed on the map. I could read them when I was back in the clear daylight at the parking lot.
Running warm up/down 3:00 [2] 0.33 mi (9:00 / mi)
Very short w/up, anxious to get out on the Sprint and avoid time pressure.
7 PM
Orienteering race 56:00 [4] 7.0 km (8:00 / km)
ROC Score-O at Mendon Ponds
Very interesting Score-O set up by Tyler today. There were 20 controls pre-printed on the map, and an additional 9 controls that were available on about 4 or 5 maps at specified controls. The point values of the controls ranged from 2 to about 30 or so. This was part of my downfall - as I went on, I realized that I couldn't really read many of the codes that were printed on the map. I was sure that one said 194, but there was no 194 on the clue sheet. But it was at the top of a huge hill, so I figured it had to be valuable. It turned out it was 154 and only worth 2 points.
I had a couple of strategic errors as well. I had time to visit all 20 controls on the map and I had a rough plan of an order from the start, but when I was in the middle of the course, I broke from my plan (in order to get "194", in fact), making it so that I would not be able to get two controls that were northeast of the finish (one of which had a high-point hidden control close to the finish). I should have stuck with the original plan.
I also did not deal with the extra controls very well. Nate ignored the low-point extra controls and focused on remembering the locations of higher points. I treated every control equally (mostly because I planned on getting them all). I also should have altered my route to make sure that I got to all of the controls that had others mapped, sooner in my trip.
The navigation went generally well, but most controls were easily attacked from trails. My speed was decent most of the time, although I did hit a couple of sluggish sections. But with the poor strategy, I finished well down the standings.
Very interesting Score-O set up by Tyler today. There were 20 controls pre-printed on the map, and an additional 9 controls that were available on about 4 or 5 maps at specified controls. The point values of the controls ranged from 2 to about 30 or so. This was part of my downfall - as I went on, I realized that I couldn't really read many of the codes that were printed on the map. I was sure that one said 194, but there was no 194 on the clue sheet. But it was at the top of a huge hill, so I figured it had to be valuable. It turned out it was 154 and only worth 2 points.
I had a couple of strategic errors as well. I had time to visit all 20 controls on the map and I had a rough plan of an order from the start, but when I was in the middle of the course, I broke from my plan (in order to get "194", in fact), making it so that I would not be able to get two controls that were northeast of the finish (one of which had a high-point hidden control close to the finish). I should have stuck with the original plan.
I also did not deal with the extra controls very well. Nate ignored the low-point extra controls and focused on remembering the locations of higher points. I treated every control equally (mostly because I planned on getting them all). I also should have altered my route to make sure that I got to all of the controls that had others mapped, sooner in my trip.
The navigation went generally well, but most controls were easily attacked from trails. My speed was decent most of the time, although I did hit a couple of sluggish sections. But with the poor strategy, I finished well down the standings.
Tuesday Jun 14, 2011 #
Note
Pain relief, at last! Just call me the Lyons that had a thorn in his paw. Chris was able to dig out the [tiny] splinter from my foot that has been causing intermittent pain while running and walking. So, it was not a bruise after all, and I should be able to get back into full training mode.
9 PM
Running 27:57 [2] 3.34 mi (8:22 / mi)
Just a short run around the neighborhood, since there is an ROC meet tomorrow.
Didn't get started until 9:21pm and it was still light out! Not like BC or Alaska last summer, but nice anyway. Late start was due to catching Luke's baseball game. After so many one-run losses, they played a great game for about an 18-7 win.
Didn't get started until 9:21pm and it was still light out! Not like BC or Alaska last summer, but nice anyway. Late start was due to catching Luke's baseball game. After so many one-run losses, they played a great game for about an 18-7 win.
Monday Jun 13, 2011 #
Note
(rest day)
Couldn't get out to swim at lunch, then decided not to run for a myriad of reasons (excuses):
1) It was nate's birthday, so we had to go out to dinner (sorry Chelsea)
2) My foot was really hurting from the splinter or bruise that has caused pain for over a week
3) I was worn out from yesterday's effort
I can probably come up with more...
1) It was nate's birthday, so we had to go out to dinner (sorry Chelsea)
2) My foot was really hurting from the splinter or bruise that has caused pain for over a week
3) I was worn out from yesterday's effort
I can probably come up with more...
Sunday Jun 12, 2011 #
10 AM
Running warm up/down 7:00 [2] 0.78 mi (9:00 / mi)
Running race 25:39 [5] 5.0 km (5:08 / km)
BFLO 5K Trail Race at Hunter's Creek Park. Light turnout, but I think it was not on the list of local races until the last minute, so the others should attract more. Finished 3rd - winner was just over 23 and I was 13 seconds out of second - he had built a lead of over 30 seconds by the power line, but I caught some glimpses of him up ahead on the way back and that kept me trying. Slippery footing late, while wearing regular trainers stopped me from making a good run at him. Next runner was about 3 minutes back.
11 AM
Orienteering race 1:11:00 [4] 4.1 km (17:19 / km)
BFLO Meet at Hunter's Creek Park - Green course
Quite the disaster. It turns out that this was the same course as the A-Meet Red course from 2009. I had no idea that was the case, despite having run that course. I ran 35 minutes back then, just about twice that today.
Most of the difference can be attributed to my declining eyesight. I was not able to really read the trails on the map, and there were several legs where that was critical. C2 was bad - distracted by another runner and a control that was clearly too early. C12 was quite bad as I tried to will myself to be in the right location on the map, instead of using the general landscape to show me where I had gone wrong. Then C14 was just a complete disaster, when I tried to navigate off of the green slash area on the map, but got headed in the wrong direction while trying to follow it.
Quite the disaster. It turns out that this was the same course as the A-Meet Red course from 2009. I had no idea that was the case, despite having run that course. I ran 35 minutes back then, just about twice that today.
Most of the difference can be attributed to my declining eyesight. I was not able to really read the trails on the map, and there were several legs where that was critical. C2 was bad - distracted by another runner and a control that was clearly too early. C12 was quite bad as I tried to will myself to be in the right location on the map, instead of using the general landscape to show me where I had gone wrong. Then C14 was just a complete disaster, when I tried to navigate off of the green slash area on the map, but got headed in the wrong direction while trying to follow it.
Saturday Jun 11, 2011 #
4 PM
Running 42:18 [2] 5.07 mi (8:20 / mi)
Did the Jewelberry loop, easy with the races tomorrow. Was 4:35 at the half-mile mark, as I seemed to have trouble getting started.
Friday Jun 10, 2011 #
5 PM
Running 37:00 [2] 4.48 mi (8:16 / mi)
Easy run from Corbett's Glen on the way home from work, since I failed to get out at lunch. Ran the "longest" way from the lot to the underpass and out to 441 to S Landing - temple and another loop in the glen.
Thursday Jun 9, 2011 #
6 PM
Running 50:38 [3] 6.63 mi (7:38 / mi)
No GTA this AM, since Erik had the triplets partying at Turning Stone. Had to try a marathon pace sort of run on my own. Couldn't run (or swim) at lunch, so I ran from Scribner Elementary after dropping Luke off for baseball practice. I decided to head to the Penfield track, to make sure I had marathon pace calibrated reasonably. The trip to the track was a bit slow, mostly because of start-up slowness. The trip back was faster than I thought I could maintain, but I stayed pretty focused, because it was slightly uphill and into the wind (which actually felt good on a warm-ish evening).
2.25 miles to the track (17:41 = 7:49/mile)
2 miles on the track (7:31, 7:28)
2.38 miles back (17:58 = 7:33/mile)
2.25 miles to the track (17:41 = 7:49/mile)
2 miles on the track (7:31, 7:28)
2.38 miles back (17:58 = 7:33/mile)
Wednesday Jun 8, 2011 #
4 PM
Running 30:02 [2] 3.34 mi (9:00 / mi)
Couldn't get out at lunch (despite starting at 7), so I left work at 4 and had 30 minutes to squeeze in a run before golf. So, I stopped at Whiting Rd. Went right on Blue to Red to White to the Big Woods to the marsh and back the shorter way via Red-Orange.
5 PM
Golfing 13:00 [1]
I had 4 doubles en route to a 45. Drive is much improved, but I have still lost 15 yards on my irons (starting to adjust for that). Birdied 9. Also birdied 7 the second time (started on 6, then played in).
Tuesday Jun 7, 2011 #
12 PM
Running 1:16:34 [2] 9.4 mi (8:09 / mi)
With the races on Sunday and hoping to make GTA on Thursday, decided that Long, rather than Intervals, was the order of the day.
Did a river-city loop that was about as long as I was good for in the "heat" (it was pushing 80 degrees and I haven't done much warm-weather running yet). Had to down about 32 ozs before the shower and 16 more after, plus a couple of 24 oz diet pepsis (caf-free, of course) shortly afterwards.
About 3 miles in, the ball of my left foot just below the toe started hurting again (thought I had a stone in there during the score-o the other day). It seemed to be not painful if I ran on a canted road, but more painful if I ran on the "reverse-canted" sidewalk.
Split Distance (pace for that split)
River Path 0.63 (8:05)
Old Mile Start 1.69 (7:46)
Old Mile End 2.69 (7:49)
GV Ped Bridge 3.81 (8:08)
Under Mt Hope 4.88 (8:14)
Beast & 15A 5.43 (8:19)
South & Lilac ent 6.38 (8:22)
Good & the Park 7.25 (8:36)
Clint & Byron 8.56 (8:21)
Y 9.40 (7:46)
Did a river-city loop that was about as long as I was good for in the "heat" (it was pushing 80 degrees and I haven't done much warm-weather running yet). Had to down about 32 ozs before the shower and 16 more after, plus a couple of 24 oz diet pepsis (caf-free, of course) shortly afterwards.
About 3 miles in, the ball of my left foot just below the toe started hurting again (thought I had a stone in there during the score-o the other day). It seemed to be not painful if I ran on a canted road, but more painful if I ran on the "reverse-canted" sidewalk.
Split Distance (pace for that split)
River Path 0.63 (8:05)
Old Mile Start 1.69 (7:46)
Old Mile End 2.69 (7:49)
GV Ped Bridge 3.81 (8:08)
Under Mt Hope 4.88 (8:14)
Beast & 15A 5.43 (8:19)
South & Lilac ent 6.38 (8:22)
Good & the Park 7.25 (8:36)
Clint & Byron 8.56 (8:21)
Y 9.40 (7:46)
C • No 2
Monday Jun 6, 2011 #
1 PM
Swimming 36:03 [3] 0.97 mi (37:10 / mi)
4:11/8:45
1:41,44,43,43,44
3:49,47 (on 4:15)
First half of the 500 was faster because after I passed a guy using paddles, he tried to get back ahead. No.
1:41,44,43,43,44
3:49,47 (on 4:15)
First half of the 500 was faster because after I passed a guy using paddles, he tried to get back ahead. No.
Sunday Jun 5, 2011 #
3 PM
Orienteering race 14:58 [5] *** 1.6 km (9:21 / km) +90m 7:18 / km
spiked:9/10c
ROC Meet at Bayview Y / Lincoln Park - Sprint course
Didn't get enough w/up, after coming from Luke's baseball game, but I was going to be starting after 3:35 and the Score-O was starting at 4. So, I started out at less than full speed, but fairly accurate. Biggest problem was on C9. I thought I left C8 to the NW, but I was north of that, so when I hit the trail and turned right, I was going the wrong way. It took me several seconds to believe the compass (and several seconds to even look at the compass), so I got a bit down the wrong path. Then I tried to find the trail that led thru the green just S of the control, but 20 seconds of bushwhacking was looking futile, so I just continued up to the next trail.
Managed to edge Sergey out for 3rd, by 5 seconds, behind nate and the Schirminator.
Didn't get enough w/up, after coming from Luke's baseball game, but I was going to be starting after 3:35 and the Score-O was starting at 4. So, I started out at less than full speed, but fairly accurate. Biggest problem was on C9. I thought I left C8 to the NW, but I was north of that, so when I hit the trail and turned right, I was going the wrong way. It took me several seconds to believe the compass (and several seconds to even look at the compass), so I got a bit down the wrong path. Then I tried to find the trail that led thru the green just S of the control, but 20 seconds of bushwhacking was looking futile, so I just continued up to the next trail.
Managed to edge Sergey out for 3rd, by 5 seconds, behind nate and the Schirminator.
4 PM
Orienteering race 58:09 [4] *** 7.0 km (8:18 / km)
spiked:21/24c
ROC Score-O at Bayview Y / Lincoln Park
It looked like it would be a challenge to get them all, so I wanted to clear the north part first, and figure out how far S I could go. A big pack went for the flag near the parking lot that I wanted, and I got there behind Erin and maybe one other person. Then the course was the same as the Sprint course for a bit (grabbing Sprint 12 on the way to Sprint 2), then I decided to go counter-clockwise in the south. Partway thru, I decided to do the 3 almost southern controls before doing the bottom two, since I had climbed all the way up to the western one. With just a 3-4 controls to go, got reunited with Jay and Rob, then I wussed out of the thick stuff and went around, so they got a couple of minutes ahead of me.
It looked like it would be a challenge to get them all, so I wanted to clear the north part first, and figure out how far S I could go. A big pack went for the flag near the parking lot that I wanted, and I got there behind Erin and maybe one other person. Then the course was the same as the Sprint course for a bit (grabbing Sprint 12 on the way to Sprint 2), then I decided to go counter-clockwise in the south. Partway thru, I decided to do the 3 almost southern controls before doing the bottom two, since I had climbed all the way up to the western one. With just a 3-4 controls to go, got reunited with Jay and Rob, then I wussed out of the thick stuff and went around, so they got a couple of minutes ahead of me.
Saturday Jun 4, 2011 #
5 PM
Running 34:16 [2] 4.3 mi (7:58 / mi)
With Zach: Creek - Atlantic - Qualtrough
Easy with Sprint and Score-O (assuming Chris makes it back from Philly during Luke's baseball game) tomorrow.
15:35 to Atlantic
4:44 on it
13:57 back (1:46 last 1/4 mile)
Easy with Sprint and Score-O (assuming Chris makes it back from Philly during Luke's baseball game) tomorrow.
15:35 to Atlantic
4:44 on it
13:57 back (1:46 last 1/4 mile)
Friday Jun 3, 2011 #
8 AM
Golfing 19:00 [1]
Golf tournament fundraiser for Luke's hockey team, at Brookwoods. Played with Steve, Frank and Scott. We shot 68, with two early bogeys - my hip/groin issues affected our play for awhile, but I loosened up and we birdied 4 out of 6 late (I stuck a 4-wood to 10 feet on 11 after Scott's big drive, but we missed the eagle putt). We also replayed 13 at the end and eagled that (too bad we had par when it counted).
7 PM
Running 31:13 4.0 mi (7:48 / mi)
Easy run during the boring events at the track State Qs from Cal-Mum HS. Ran into "downtown" Caledonia and back after the 3000/3200, then caught some 800s (just missed Shavona's finish - 2:13 for Thomas) - including the performance of the night from Andrew Pirnie: 1:52.
Then during the break and 200s, I ran into downtown Mumford and back. Included 4 x 1 min pickups during each run. Some harder than others.
Then during the break and 200s, I ran into downtown Mumford and back. Included 4 x 1 min pickups during each run. Some harder than others.
Thursday Jun 2, 2011 #
6 PM
Orienteering 52:51 [1] 2.89 mi (18:17 / mi) +56m 17:15 / mi
RH3 from Ellison Park - first part of run.
Orienteering 17:56 [1] 1.28 mi (14:01 / mi) +49m 12:31 / mi
Wednesday Jun 1, 2011 #
5 PM
Golfing 10:00 [1]
Golf League - 44 for 9, plus started on 18, so played it again.
Hips and groin still limit swing - I've lost about 15 yards per club from last year, and more from the driver. But at least not the acute pain like last week.
Hips and groin still limit swing - I've lost about 15 yards per club from last year, and more from the driver. But at least not the acute pain like last week.