Training Log Archive: RLShadowIn the 7 days ending Jun 16, 2008:
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Monday Jun 16, 2008 #
Running long 1:30:12 [3] 10.24 mi (8:49 / mi)
max:140 weight:170lbs shoes: Asics Gel Kahana 10-07 - screw
Semi-long run on the canal, mid-morning. Started at Shoen Place, ran east to just past Carol Moran's house, then back. First longish run since the marathon when I've felt pretty good the whole way. I've heard a rule of thumb that recovery from a race is one day per mile of race distance; today is 22 days after the Buffalo marathon, so that's pretty close to the rule of thumb. I steadily increased the pace as the run went on, from 9:19/mile for the first 1.5 miles, to 8:33/mile for the last 2.4 miles.
Very nice day, mid 60's, mix of sun and clouds, moderate wind from the west. Lots of people on the canal.
Very nice day, mid 60's, mix of sun and clouds, moderate wind from the west. Lots of people on the canal.
Sunday Jun 15, 2008 #
Note
I just received the report that the team of Anne Schwartz (my main training partner, and ROC member) and Stina Bridgeman (also ROC member) won the US Rogaining Championship, held at Allegany yesterday and today, in the Female Open division! (24-hour time category) Congratulations to Anne and Stina.
Running 31:57 [2] 3.55 mi (9:00 / mi)
max:132 shoes: Saucony Excursion TR2 03-11-08
Easy recovery run. Legs felt pretty dead for the first mile or so, but felt better near the end. Ran from home, to the trails near the DeWitt Rd well fields. I used to run there all the time but haven't been there in years.
Saturday Jun 14, 2008 #
Orienteering race 5:52:25 [4] 13.5 mi (26:06 / mi) +3199ft 21:19 / mi
shoes: Nike Pegasus Trail
Allegany Rogaine, 6-hr category, teaming with Sergey. I would say that 90% of the distance we covered was through the woods (no trails), and there was a lot of climb.
Distance is the best estimate (of the distance covered) from tracing our route on the map and measuring the length of the line. I think it's pretty good, although it was probably a little longer than measured, because there is always some weaving back and forth to get around fallen trees and other impediments.
11 controls, 620 points; we took first in the 6-hr category (but not a lot of teams entered that category). We were reasonably pleased with how we did. One significant mistake that cost maybe 15 minutes, which happened during a 45-minute total downpour and may have affected concentration (and definitely affected my ability to see, with rain-covered and foggy glasses).
Our average pace was around 3.7 km/hr which, considering that it was nearly all off-trail, and that there was a lot of climb, we were pretty happy with. We averaged 15:18/km for the first 6 controls, and 16:51 for the last five controls plus the last control to the base camp. So we slowed down, as I sensed we had, but not all that much (actually, less than I thought).
For anyone who doesn't have the rogaine map to refer to, this won't mean anything, but for the record, here was our route. (Times refer to the time from the previous control.)
604 (26:04)
401 (23:53)
605 (22:37)
411 (26:03)
505 (26:37)
601 (23:27)
803 (52:07)
402 (15:28)
805 (48:53)
408 (34:06)
701 (40:53)
Finish (12:17)
The worst control physically was 803 (800 foot climb to the hilltop). The worst one navigationally was 805 (started down the wrong spur; probably a 10-15 minute error).
Weather could have been better. It rained on and off for the first couple of hours, then stopped, only to return around 3 pm, in the form of an extremely heavy and persistent downpour (lasting for 30-45 minutes).
Distance is the best estimate (of the distance covered) from tracing our route on the map and measuring the length of the line. I think it's pretty good, although it was probably a little longer than measured, because there is always some weaving back and forth to get around fallen trees and other impediments.
11 controls, 620 points; we took first in the 6-hr category (but not a lot of teams entered that category). We were reasonably pleased with how we did. One significant mistake that cost maybe 15 minutes, which happened during a 45-minute total downpour and may have affected concentration (and definitely affected my ability to see, with rain-covered and foggy glasses).
Our average pace was around 3.7 km/hr which, considering that it was nearly all off-trail, and that there was a lot of climb, we were pretty happy with. We averaged 15:18/km for the first 6 controls, and 16:51 for the last five controls plus the last control to the base camp. So we slowed down, as I sensed we had, but not all that much (actually, less than I thought).
For anyone who doesn't have the rogaine map to refer to, this won't mean anything, but for the record, here was our route. (Times refer to the time from the previous control.)
604 (26:04)
401 (23:53)
605 (22:37)
411 (26:03)
505 (26:37)
601 (23:27)
803 (52:07)
402 (15:28)
805 (48:53)
408 (34:06)
701 (40:53)
Finish (12:17)
The worst control physically was 803 (800 foot climb to the hilltop). The worst one navigationally was 805 (started down the wrong spur; probably a 10-15 minute error).
Weather could have been better. It rained on and off for the first couple of hours, then stopped, only to return around 3 pm, in the form of an extremely heavy and persistent downpour (lasting for 30-45 minutes).
Wednesday Jun 11, 2008 #
Running long 1:29:27 [1] 9.27 mi (9:39 / mi)
shoes: Saucony Excursion TR2 03-11-08
Semi long run with Anne. Parked in the lot at Webster Park by the lakefront. Ran east on Lake Rd and back, with a couple of side detours. Very nice day, around 70 along the lake where we were, with a nice breeze, and overcast most of the time.
Tuesday Jun 10, 2008 #
Running 54:25 [2] 6.05 mi (9:00 / mi)
max:140 weight:172lbs shoes: Asics Gel Kahana May 08
Got an earlier start this morning than yesterday, to try to beat the heat. Turned out I also, just barely, beat the thunderstorms. At least I'm hearing thunder as I'm writing this ...
Ran from home, over to Maple, to Klem, to Drumm, to Hojack trail, to Klem, to 5 ML, to 104 bike path, to Maple, and home.
It was only 72 on our back porch when I left, but our house and street are very shady. Once I got out in the sun, it felt more like the low 80's -- still very warm.
Ran from home, over to Maple, to Klem, to Drumm, to Hojack trail, to Klem, to 5 ML, to 104 bike path, to Maple, and home.
It was only 72 on our back porch when I left, but our house and street are very shady. Once I got out in the sun, it felt more like the low 80's -- still very warm.