Training Log Archive: bishop22In the 7 days ending Jun 15, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||
Monday Jun 15, 2009 #
Swimming 44:38 [3] 1.25 mi (35:42 / mi)
slept:9.75
4:00/8:00
1:28,30,29,28,30,29,29 (on 1:50)
3:19,20,18
The 500 was actually 4:00.33/8:00.04, so it was a negative split. Had reasonable swimmers in adjoining lanes for most of the 100s and 200s, providing incentive to push a bit harder than I would have, turning this into a pretty decent workout.
1:28,30,29,28,30,29,29 (on 1:50)
3:19,20,18
The 500 was actually 4:00.33/8:00.04, so it was a negative split. Had reasonable swimmers in adjoining lanes for most of the 100s and 200s, providing incentive to push a bit harder than I would have, turning this into a pretty decent workout.
Golfing 11:00 [1]
spiked:5/9c
Started off quite well - four straight pars, but faded a bit, with some sloppiness and the 7 on 1 (our last hole) put me at 41. We won 32 of 40 points, as Scott shot 40.
Sunday Jun 14, 2009 #
Map Run 45:00 [2] 3.75 mi (12:00 / mi)
slept:7.0
Hung 9 flags for the meet at Mendon Ponds. Couldn't compete because I had meet director duties. Luckily, the Schirminator was in town to keep Nate honest.
Saturday Jun 13, 2009 #
Note
BFLO Meet at Emery Park
Orienteering race 55:23 [4] 6.15 km (9:00 / km)
Celebrated Nate's birthday in East Aurora, by letting him win the BFLO Score-O meet at Emery Park.
The generous 90-minute time limit meant that it was just a question of what order to tackle the controls (and how hard to push). Started out OK (6-7), but paused a little short on the way to 24 and was a bit slow to 25 as I couldn't make the map quite match the terrain (only the vegetation was distinctive on the map). I forgot to catch 8 before heading to the south side of Emery. I did 11-12-13-15-14-17 fairly well, although I did keep drifting right on the way to 15. Did 16, but punched it in 10, because that's what my eyes saw on the map, until I realized that I was going to 1 and 10 next, after crossing back north of Emery.
I don't have the map, but I did something like 2-19 (went too low and couldn't really see the trail coming back up, but finally spotted the knoll)-18-20-3-22 (missed it too far left and lost a minute)-23 (went up the spur but I ended up stopping short and it was off to my left)-5-21-4-9-8.
The generous 90-minute time limit meant that it was just a question of what order to tackle the controls (and how hard to push). Started out OK (6-7), but paused a little short on the way to 24 and was a bit slow to 25 as I couldn't make the map quite match the terrain (only the vegetation was distinctive on the map). I forgot to catch 8 before heading to the south side of Emery. I did 11-12-13-15-14-17 fairly well, although I did keep drifting right on the way to 15. Did 16, but punched it in 10, because that's what my eyes saw on the map, until I realized that I was going to 1 and 10 next, after crossing back north of Emery.
I don't have the map, but I did something like 2-19 (went too low and couldn't really see the trail coming back up, but finally spotted the knoll)-18-20-3-22 (missed it too far left and lost a minute)-23 (went up the spur but I ended up stopping short and it was off to my left)-5-21-4-9-8.
Friday Jun 12, 2009 #
Swimming 40:39 [3] 1.14 mi (35:39 / mi)
slept:6.5 weight:165lbs
4:01/8:06
1:29,29,29,29,29,28 (on 1:55)
3:24,18
The 100s are much easier when I don't redline the 500.
1:29,29,29,29,29,28 (on 1:55)
3:24,18
The 100s are much easier when I don't redline the 500.
Thursday Jun 11, 2009 #
Running 39:55 5.0 mi (7:59 / mi)
Ran before Zach's soccer game at Olympia. Parked on Buckman and ran over the ped bridge across 390 to Fetzner, did a loop in the southern section of Basil Marela and returned. Watched some of the game, then ran over to the Olympia track and did 4 x 400m (inspired by PG), since track work has to start somehow. Jogged just over 200m in between, and a little jogging back to the game. They won, 2-1, to go 5-0 on the season (4 of the games have been 2-1 - almost all have looked fairly lopsided).
89.32 (86 recovery)
86.56 (95)
87.32 (95)
84.25
89.32 (86 recovery)
86.56 (95)
87.32 (95)
84.25
Stretching 5:00 [1]
Wednesday Jun 10, 2009 #
Running 41:45 [3] 5.5 mi (7:35 / mi)
rhr:44 slept:7.5 weight:165.5lbs
I finally got to run at lunchtime! It was the first lunch run since March 6th - over 3 months ago. I guess it's no surprise that I am out of shape.
Time was too tight to do the UR ped bridge loop, so I ran up the river to the blue light just before the bridge, which must be 2.75 miles, and back. Out in 21:17, back in 20:28.
Splits: 5:17, 7:41, 7:58, 19, 19, 7:15, 8:13, 4:41
Was 7:35 during a measured mile out (from "5" to "4"), making sure I outran some ballers who entered the path just behind me. 7:15 for the usual measured mile on the way back was a chore (although I did it a hard way: 3:47, 3:28). I've got some work ahead of me.
Time was too tight to do the UR ped bridge loop, so I ran up the river to the blue light just before the bridge, which must be 2.75 miles, and back. Out in 21:17, back in 20:28.
Splits: 5:17, 7:41, 7:58, 19, 19, 7:15, 8:13, 4:41
Was 7:35 during a measured mile out (from "5" to "4"), making sure I outran some ballers who entered the path just behind me. 7:15 for the usual measured mile on the way back was a chore (although I did it a hard way: 3:47, 3:28). I've got some work ahead of me.
Stretching 5:00 [1]
OK, so I was reading this month's Runner's World, and it had an article on hamstring problems. One of the sidebars had some common problems and I read the description of piriformis syndrome and it sounded way like my butt problem. This is a problem I've had on-and-off since an unfortunate softball injury that resulted in my being unable - literally - to run a single step for two months. This must have been over 10 years ago. Anyway, this problem comes and goes in intensity, but it's always at least sort of there (driving awhile always brings it out). A PT friend did check things out after a flare-up a few years ago, and said my glutes were too weak and I was too tight.
So, I did some research, and this seems to be some sort of BS syndrome that just means the doctors can't locate the true problem and decide it must be the piriformis. Fine. The important thing is that whatever this is, if it can be addressed, is dealt with by various stretching and strengthening exercises. So, I started with some stretching today, and I'll have to figure out what to do about strengthening.
So, I did some research, and this seems to be some sort of BS syndrome that just means the doctors can't locate the true problem and decide it must be the piriformis. Fine. The important thing is that whatever this is, if it can be addressed, is dealt with by various stretching and strengthening exercises. So, I started with some stretching today, and I'll have to figure out what to do about strengthening.
Hard Core 6:00 [3]
It's a start.
Plus a few unlogged minutes of stretching for the piriformis.
Plus a few unlogged minutes of stretching for the piriformis.
Tuesday Jun 9, 2009 #
Swimming 37:31 [3] 1.02 mi (36:46 / mi)
slept:4.75
3:53/7:46
1:30,30,30,29,30,30 (on 1:55)
3:26,21
Went too fast on the 500 because someone in the next lane was catching me (and eventually went by). I paid for that by being worn out for the rest of the workout. But 7:46 is not too bad.
1:30,30,30,29,30,30 (on 1:55)
3:26,21
Went too fast on the 500 because someone in the next lane was catching me (and eventually went by). I paid for that by being worn out for the rest of the workout. But 7:46 is not too bad.