Training Log Archive: bishop22

Running during track practice. 3.5 miles during their w/up activities: ~4:15, 8:01, 7:35, 7:53

Uncounted jogging during workout to time from different spots (1 group did 4x500, before and after 1 mi T, the other group did 4x400, both with 200m jogs in between)

1.5 miles during w/dn: 8:41 (tough to get going), ~4:10

BH3 from Elmwood Ave. Trail was set in a manner that kept me moving, except for our stop in Delaware Park.

Was afraid to head to the pool at lunch - worried about phlegm problems.

GTA with a larger than usual turnout - 13 guys, plus 4 aux members. The turnout was due to Erik being the proud papa of triplets - not sure if they were born yesterday or Tuesday.

Here is our route. I was able to do a better job keeping up, as stomach issues were the limiting factor today, more than lack of oxygen, or dead legs. I fell behind with trouble crossing Stone/Tobey near the end, but I stayed close and caught the front of the pack going up the final hill (of course I almost puked at the top). I was particularly happy with the two uphill surges on Sandpiper, where I stayed in the mix.

Splits:
Devonwood/Calkins 1.40 11:05 (7:53 pace)
High Oaks/Mendon 2.41 18:30 (7:21)
Knicker/96 4.67 34:59 (7:18)
96/Crestview 4.95 37:18 (8:28)
Crestview/64 5.85 44:12 (7:39)
Stone/Tobey 6.85 51:37 (7:23)
Erik's 7.55 56:50 (7:29)

12 minutes while the kids were doing the w/up at track practice; 15 minutes during w/dn.

Today's workout came from an orienteering training camp. They did a continous series of 7 x 200 or 250m, with a circuit exercise for 30-45 seconds between each. Then about 4 minutes rest and did it again.

Week 10 of "speed" was the first week that I was able to do it outside, as the sun made the 42 or so degrees feel warm. Ran up the river, did 2 x 1/2 mile on the path (first was from tree before Ford St bridge to the old 1/4 mile mark, which turned out to be a second or two short on each end - use last lightpost and first small tree after the pillbox next time; second was from old 1/2 mile mark to the old mile mark - I used the no parking sign, which must be about right). Then did 2 x 800m on the track and 2 x 1/2 mile on the way back (same markers).

Intervals:
3:18, 3:23, 3:15, 3:14, 3:23, 3:17

w/up:
5:17 to river + 7:01 to start
w/dn:
4:58 from river + 7:05 from start
recoveries:
2:25, 2:19, 2:33, 2:05, 2:31

Running around during track practice. Ran over to Bryden & Meadows End where the guys were starting their tempo efforts (2 x 2mi or 12 min or 10 min or 9 min), then ran backwards around the loop (to place cones), which is just under 1.75 miles when we include the unfinished Armtale (need 3 driveways additional) - 2 mile mark (where I actually stopped) is one driveway past the second intersection and 1.5 miles was at the treeline on Meadows End.

Also ran the other way around the loop to pick up the cones, and from the start to the 1/2 mile mark to pick up that cone, and back. Then it was back to the school.