Training Log Archive: bishop22

Hash in the Buff - Kenmore specifically. Long trail, almost all roads - out for over 2 hours, but 2 beer stops along the way.

Still fairly sore from Thursday's workout - but a good pain.

4:01/8:10
1:30,32,31,32,33,30,29 (on 1:50)
3:28,26

Took it easy. Felt sluggish and sloppy. Need to make it to my planned swim sessions more consistently.

C • kids 1

My debut as a track coach - the coach asked if I would help with the distance kids, and I got the OK from my boss to get to practice twice a week.

The full workout was 8 x 100m strides, 4 x 200m, 4 x 400m, 3 x 200m (4 were scheduled, I limited the kids to 3 because they were running too quick - we did 3-person relays for fun, and I only did 2). Ran out of time for some additional strides to complete the pyramid, so we did a few pick-ups on the way back to Schroeder.

200s: 37.1, 37.7, 39.3, 39+
400s: 81.3, 81.3, 80.9, 81.7
200s: 39.3, 39.5

That's the fastest I've run in a long time and my groin was a little sore afterwards.

Just over 15 minutes to run from Schroeder to the Thomas track (via 5 Mile Line), just under 15 minutes back (via Hard / K-Mart plaza). I guess that it doesn't matter which way we go, distance-wise.

Did just over 200m recovery after each 200 and just over 300m after each 400, plus the other random stuff

East-Culver-Monroe

7:15 at Good
7:33 to Culv
7:18 to Mon
15:46 in (9:47 for 10 min section).

Last night's sleep was from 8:30pm - 2:30am. Couldn't get back to sleep after moving upstairs, so I went downstairs, got Catching Features working again (needed new version in order to attach to Comp server - I must've missed that old AP thread).

I also made some updates to my O web site that I had abandoned. Includes a 2007 page with scans of the Long and Middle Flying Pig Red maps.

And I now have a possible outline for a track program for the distance runners. I've been asked to help out with the Schroeder boys team.

Amazing what can be accomplished when you don't watch TV! That won't happen tonight, since the Sabres are on, and I missed the last 2 games while at the Pig.

C • Web site 3

Treadmill workout. 5 x 1/2 mile with 1/4 mi recovery. Decided to start at 4% incline, since that matches most of the weekend's courses. Did one at 8mph (max hr only 148), then one at 8.5 (max hr 157), then moved incline to 5% and did 3 more at 8.5 (hr 160, 162, 165) - the first of those 3 had an accidental treadmill pause button hit, so the times were:
3:45, 3:31, 3:38, 3:30, 3:30

Did one last 1/2 at the usual 1% incline. Started at 9 mph and picked it up to see what calorie rate matched the hills I was doing, but even when I maxed out at 10 mph for the last 220, the rate was lower (but my hr was higher - 166). Felt surprisingly easy, but I was glad to not do another.

Easy mile w/up (7.0-7.5 mph), 1/4 recovery after each hill/interval (6.6 mph), 1/2 w/dn (7.0-7.5 with 4 strides thrown in).

Was planning on gettting a swim in at lunch, but the snow had started again and I was just worn out enough from the weekend to use that as an excuse for a day off.

Flying Pig Long Red. One of my better efforts, for controls 1-9. I was seeing stuff that I don't usually see, both on the map and in the terrain. I was not running particularly fast, being a little worn out from the other 3 races, but I was moving quickly enough.

Then came C10. I haven't measured the leg yet - I don't have anything long enough, but it must have been over 3K. I spent too much time walking, trying to maintain contact with the map, and trying to regain contact once I lost it. I would have been better off just running on a rough bearing, as there were plenty of big things to cross that would have allowed me to relocate. As it worked out, I spent longer on C10 than I did on the first 9 combined.

I passed a couple of folks between 10 and 13, even though I was running out of gas, as evidenced by Nate beating me by 2 seconds on the finish leg, despite my best efforts.

It will be interesting to see the splits, and find out whether I lost the 8-9 minutes that would have had me in the pack, all on the long leg.

Warm down extended by almost 6 minutes because Nate had the keys at the finish line but didn't give them to me, so I had to make an extra round trip.

Day 3 Red - Splits