Training Log Archive: RLShadowIn the 30 days ending Jun 30, 2007:
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Saturday Jun 30, 2007 #
Running race 2:46:12 [5] 15.7 mi (10:35 / mi) +1312ft 9:49 / mi
max:155 weight:176lbs shoes: Asics Gel Kahana - screw shoes
25K distance (actually 15.69 miles, per the race information) of the Finger Lakes Fifties. Trails in good condition (little mud) and well marked; good weather. I was definitely running out of gas the last few miles. All in all, a very enjoyable race and a good workout.
Anne also ran the 25K; I believe her time was around 3:15. Unfortunately, she twisted her ankle pretty badly about 1-1.5 miles from the finish and had to walk that remaining distance in to the end, and her walk wasn't very fast at all due to the ankle injury.
Anne also ran the 25K; I believe her time was around 3:15. Unfortunately, she twisted her ankle pretty badly about 1-1.5 miles from the finish and had to walk that remaining distance in to the end, and her walk wasn't very fast at all due to the ankle injury.
Friday Jun 29, 2007 #
Running 36:55 [1] 3.8 mi (9:43 / mi)
shoes: Adidas Yukon Trail
Very easy run, on Hojack Trail, with Anne. Resting up for FInger Lakes Fifties tomorrow. Ran from Klem Rd to Lake Rd and back, with a little walking at the end.
Course setting 1:47:00 [2] 3.7 mi (28:55 / mi) +656ft 24:46 / mi
shoes: Adidas Yukon Trail
Checking out and streamering control locations for July 15 Score-O at Irondequoit Bay East.
Wednesday Jun 27, 2007 #
Running hills 1:15:00 [3] 5.8 mi (12:56 / mi) +1083ft 10:59 / mi
max:155 weight:173lbs shoes: Saucony Grid Excursion TR
Ellison Wetlands trails, with Anne. From Empire to Old Browncroft, and on to where the trail crosses under the bridge into Ellison Park. We decided not to go any further because the trail from that point on was very narrow and the grass on either side was high, plus we'd be getting into an area that had limited shade. Even though we got going around 8 am, and the trails were 99% in the shade, it was still very warm. I wimped out and walked the last significant hill on the way back, one that I've gotten in good enough shape to run, on cooler days anyway.
Tuesday Jun 26, 2007 #
Running 33:30 [2] 3.75 mi (8:56 / mi) +164ft 8:35 / mi
max:140 weight:174.5lbs shoes: Saucony Grid Excursion TR
Park Ave / Cobb's Hill / East Ave area, after getting off of work near Highland Park.
Monday Jun 25, 2007 #
Running 47:30 [2] 5.75 mi (8:16 / mi)
max:140 shoes: Asics Gel Kahana - screw shoes
Easy run from B-313, through KP parking lot and short trail to the buildings near the Olive Garden at Ridge and 390. Headed up the 390 bike path to Vintage Lane, and back.
Sunday Jun 24, 2007 #
Orienteering race 57:21 [4] *** 4.35 mi (13:11 / mi) +656ft 11:32 / mi
spiked:8/12c weight:174.5lbs shoes: Adidas Yukon Trail
Orange course at Cobb's Hill. Very sloppy on a few controls.
Worst was #2, which just didn't seem to be in the right spot (although few other people had as much trouble as I did with it). I tried two different and very distinct attack points, and missed it both times; finally spotted it to the west of where I thought it should have been. Took 12 minutes to go from #1 to #2, on what probably should have been a 2-minute control.
Also had trouble with #4; Sylvia and I looked for it for a few minutes, eventually finding it, but it wasn't where I was first looking. Lost a few minutes on #9 which wasn't where I thought it should have been. Also, had to hunt around for #12; didn't lose a whole lot of time, but certainly didn't nail it either.
All in all, a pretty disappointing outing, but on the plus side, it was a real good workout. Distance of 4.35 miles is what the Forerunner said I actually covered. Straight-line distance was stated to be 4.6 km.
Worst was #2, which just didn't seem to be in the right spot (although few other people had as much trouble as I did with it). I tried two different and very distinct attack points, and missed it both times; finally spotted it to the west of where I thought it should have been. Took 12 minutes to go from #1 to #2, on what probably should have been a 2-minute control.
Also had trouble with #4; Sylvia and I looked for it for a few minutes, eventually finding it, but it wasn't where I was first looking. Lost a few minutes on #9 which wasn't where I thought it should have been. Also, had to hunt around for #12; didn't lose a whole lot of time, but certainly didn't nail it either.
All in all, a pretty disappointing outing, but on the plus side, it was a real good workout. Distance of 4.35 miles is what the Forerunner said I actually covered. Straight-line distance was stated to be 4.6 km.
Orienteering race 23:57 [4] *** 1.75 mi (13:41 / mi) +492ft 10:49 / mi
spiked:6/7c weight:174.5lbs shoes: Adidas Yukon Trail
Cobb's Hill Sprint. It went slightly better than the Orange course. Got a little confused on the trails going to #1 and wasn't sure if I was in the right place or not; turned out I was, but being uncertain affected my speed. No problem finding #2, but annoyed at having to climb down the steep hillside to the flag again, after having to do the same one on Orange!
Didn't do well on #3, didn't find it the first time and had to find another attack point and try again. Found it the second time, losing probably 2-3 minutes. No other real problems finding controls, but took a poor route choice from #7 to the finish, probably losing a minute.
Distance is the distance the Forerunner said I covered. I believe the official straight-line distance was 1.9 km.
Didn't do well on #3, didn't find it the first time and had to find another attack point and try again. Found it the second time, losing probably 2-3 minutes. No other real problems finding controls, but took a poor route choice from #7 to the finish, probably losing a minute.
Distance is the distance the Forerunner said I covered. I believe the official straight-line distance was 1.9 km.
Friday Jun 22, 2007 #
Walking hills 5:51:00 [3] 13.0 mi (27:00 / mi) +3281ft 21:48 / mi
shoes: Asics Gel Kahana - screw shoes
Anne and I climbed Mt. Marcy. It was 3 hours going up, and 2:51 coming down -- not because we were generally going any faster most of the way down, but because we decided to run on some sections of the trail from Marcy Dam to the trailhead, which is about the only runnable section of the whole trip.
The weather was miserable. Could it be any worse in late June? It was cold (50 degrees at the base), raining, and windy. The conditions at the summit, above the treeline, were almost unbelievably bad. The temperature was in the low 30's, the winds were blowing around 50 mph, and it was a combination of snow in pellets and hail, being sandblasted into our faces. Needless to say, we didn't linger at the top.
Overall, it was a little disappointing from the standpoint of a workout. From Marcy Dam on, the trail is such that it's tough to keep a real strong uphill pace. We were limited more in our dexterity of stepping over, onto, and around the many stones and boulders that make up the trail, as opposed to our endurance. We decided that climbing up and down Bristol Mt is probably better training for Pike's Peak (which although single track most of the way, is reported to be a fairly non-technical trail, easily runnable for those with the training to do so).
Not to mention the weather is a heck of a lot nicer at Bristol than at Marcy this time of year.
The weather was miserable. Could it be any worse in late June? It was cold (50 degrees at the base), raining, and windy. The conditions at the summit, above the treeline, were almost unbelievably bad. The temperature was in the low 30's, the winds were blowing around 50 mph, and it was a combination of snow in pellets and hail, being sandblasted into our faces. Needless to say, we didn't linger at the top.
Overall, it was a little disappointing from the standpoint of a workout. From Marcy Dam on, the trail is such that it's tough to keep a real strong uphill pace. We were limited more in our dexterity of stepping over, onto, and around the many stones and boulders that make up the trail, as opposed to our endurance. We decided that climbing up and down Bristol Mt is probably better training for Pike's Peak (which although single track most of the way, is reported to be a fairly non-technical trail, easily runnable for those with the training to do so).
Not to mention the weather is a heck of a lot nicer at Bristol than at Marcy this time of year.
Thursday Jun 21, 2007 #
Running 36:15 [1] 4.3 mi (8:26 / mi)
max:140 shoes: Adidas Yukon Trail
Easy morning run around the neighborhoods -- to Finn Park, loop around the field, Rt. 104 bike path to Bay, to Woodland, then an extra lap through the housing tract to the north of Woodland.
Walking hills (High Peaks climbing) 1:20:00 [2] 1.75 mi (45:43 / mi) +705ft 33:05 / mi
shoes: Asics Gel Kahana - screw shoes
Anne and Paul Schwartz and I went up to the Adirondack Loj for one overnight, mainly for Anne and I to get some *real* hill training in on Mt. Marcy.
We arrived at the Loj around 4 pm on Thursday. After the nice dinner they served at 6:15, we decided to climb Mt. Jo, as it was a very pleasant evening. We didn't take any lights with us which was almost a mistake, because it took a little longer than we had expected. We got back around 8:45, at which time it was getting quite dark in the woods.
The climb was fairly short but actually quite challenging, it certainly wasn't like just walking up a trail. Very nice view from the top of Mt. Jo.
We arrived at the Loj around 4 pm on Thursday. After the nice dinner they served at 6:15, we decided to climb Mt. Jo, as it was a very pleasant evening. We didn't take any lights with us which was almost a mistake, because it took a little longer than we had expected. We got back around 8:45, at which time it was getting quite dark in the woods.
The climb was fairly short but actually quite challenging, it certainly wasn't like just walking up a trail. Very nice view from the top of Mt. Jo.
Tuesday Jun 19, 2007 #
Running 39:30 [2] 4.7 mi (8:24 / mi)
max:140 weight:175.5lbs shoes: Asics Gel Kahana - screw shoes
Mid-day run, second "urban" run in two days, after getting off of work at one of my part time jobs, near Highland Park. Parked on Park Ave. near Westminster. Park to Culver to Monroe to Strong Museum to East to Berkley and back to car. Just beat thunderstorms by about half an hour.
Monday Jun 18, 2007 #
Running 39:40 [2] 4.6 mi (8:37 / mi)
shoes: Saucony Grid Excursion TR
Ran from OCD (B-313 in Kodak Park, near Weiland and Ridgeway). Down Ridgeway to Dewey, to Bryan, then Lark, then right on Driving Park, right on Mt. Read access road, and back to B-313. Warm day but I must have gotten out early enough to beat the heat because it really didn't seem all that bad.
Saturday Jun 16, 2007 #
Running 57:10 [3] 6.4 mi (8:56 / mi)
shoes: Saucony Grid Excursion TR
For a break from running hills, I ran a very flat course, the Canandaigua rail-trail (Ontario Pathways trail). Out and back, just under an hour of running, essentially zero climb. Pretty slow pace, but it felt harder than it seems like it should have, possibly because I had done the Bristol Mt workout late afternoon the day before, and did the rail-trail run in mid morning of the next day, and was feeling the effects of the large amount of climb.
Friday Jun 15, 2007 #
Running hills 1:46:25 [3] 6.7 mi (15:53 / mi) +2297ft 11:59 / mi
shoes: Asics Gel Kahana - screw shoes
Hill training at Bristol Mountain. Went up the easiest slopes (started with Lower Infinity, etc.) Two repititions, around 1150 ft climb each. With Anne. Did essentially no running on the uphill, the average 12.4% grade was enough work just maintaining a fast walk. The average incline of the Pike's Peak trail is around 11.5%, so this was good to get used to essentially the same incline (although a lot less total climb at Bristol, and a lot more oxygen in the air).
Thursday Jun 14, 2007 #
Running hills 42:17 [3] 4.75 mi (8:54 / mi) +820ft 7:39 / mi
shoes: Asics Gel Kahana - screw shoes
We stayed at a friend's house near Bristol Center for a long weekend, for two reasons -- dogsitting her two dogs, and escaping our house since we were having hardwood floors refinished and the house was full of solvent vaports.
Ran from the house, where it was impossible to avoid hills. Ran around the block, which is 4.75 miles. The first 2 miles was steadily uphill, climbing 400 feet. After that, it was mainly downhill but with enough ups thrown in that there was still some work left to do.
Ran from the house, where it was impossible to avoid hills. Ran around the block, which is 4.75 miles. The first 2 miles was steadily uphill, climbing 400 feet. After that, it was mainly downhill but with enough ups thrown in that there was still some work left to do.
Wednesday Jun 13, 2007 #
Running 42:24 [3] 5.0 mi (8:29 / mi)
max:145 weight:175lbs shoes: Saucony Grid Excursion TR
Canal path, from OCD fitness center. Ran to Greece Canal Park and back. Did 1.5 miles of semi-tempo in the middle of the return trip (7:55 pace).
Tuesday Jun 12, 2007 #
Running tempo 45:43 [3] 5.57 mi (8:12 / mi)
max:145 weight:178lbs shoes: Asics Gel Kahana - screw shoes
Harder run than normal; not quite tempo pace, but faster than I've run continuously for a while. Started fairly slow, got up to around 7:45 pace for middle couple of miles, then slowed a bit near the end.
Woodland Lane to Bay to Rt 104 to Maple to Ridge to Gravel to Klem to Maple and back home.
Woodland Lane to Bay to Rt 104 to Maple to Ridge to Gravel to Klem to Maple and back home.
Monday Jun 11, 2007 #
Course setting 1:10:00 [2] *** 2.0 mi (35:00 / mi) +591ft 27:21 / mi
shoes: Saucony Grid Excursion TR
Setting out streamers at Irondequoit Bay Park West for Webster Continuing Ed orienteering class tonight.
Map is in need of some updates. A number of indistinct but useful trails have popped up, and one distinct trail that looks like it was constructed, in parts anyway. I made a couple of updates to the map, namely the distinct trail because it is very useful on one leg of the Orange course for tonight. A more thorough re-mapping would be in order, though.
Map is in need of some updates. A number of indistinct but useful trails have popped up, and one distinct trail that looks like it was constructed, in parts anyway. I made a couple of updates to the map, namely the distinct trail because it is very useful on one leg of the Orange course for tonight. A more thorough re-mapping would be in order, though.
Sunday Jun 10, 2007 #
Orienteering 2:10:00 [2] *** 8.0 mi (16:15 / mi) +394ft 15:32 / mi
weight:178lbs shoes: Asics Gel Kahana - screw shoes
Adventure Run at Mendon. Teamed up with Anne Schwartz on the spur of the moment (had planned on doing it solo, until she mentioned the day before that she'd be happy to team up with me). Fairly slow and sloppy, and with questionable strategy, other than that, it was great! :) Anne had run the Mendon 9-mile trail race the day before so she was feeling some effects from that.
She assigned me to be the navigator during the orienteering portion, which was one of the highly questionable strategies, based on how poorly I did on some of the controls. Took a non-optimum route to #1 but found it OK, then really botched #2 by getting to the wrong side of the medium green when we got to the swamp, and losing at least 5 minutes. Did OK on 3 and 4 and 5, then lost a number of minutes on teams near us going to 6, and also didn't take a real good route to #7. 8, 9, and 10 were easy, but we weren't moving all that fast.
In the Labryinth, we split up in a highly non-optimum way, it turned out. After some discussion during the long road run from 9 to 10, we decided that I would do 20, 21, 16, 22, and 23; she had 17, 18, 13, 14, 19, and 15, but would skip two of them. One of the skips was going to be 13, the other was to be her choice based on how things actually looked when she got out there. It turned out that mine were really fast and easy, so I wound up getting to #24 about 15 minutes ahead of her. Either I should have taken on another control (maybe 18), or we should have flipped things around, and she have had her do the ones that I wound up doing and vice versa.
All in all, a decent workout but disappointing time. Our main goal was to get a longish run in though, and we accomplished that. The event was a lot of fun, thanks to Mike and Eric for doing this. I'd like to see this be an annual event for the club. It would be nice if we could attract some more non-orienteers to it, though.
She assigned me to be the navigator during the orienteering portion, which was one of the highly questionable strategies, based on how poorly I did on some of the controls. Took a non-optimum route to #1 but found it OK, then really botched #2 by getting to the wrong side of the medium green when we got to the swamp, and losing at least 5 minutes. Did OK on 3 and 4 and 5, then lost a number of minutes on teams near us going to 6, and also didn't take a real good route to #7. 8, 9, and 10 were easy, but we weren't moving all that fast.
In the Labryinth, we split up in a highly non-optimum way, it turned out. After some discussion during the long road run from 9 to 10, we decided that I would do 20, 21, 16, 22, and 23; she had 17, 18, 13, 14, 19, and 15, but would skip two of them. One of the skips was going to be 13, the other was to be her choice based on how things actually looked when she got out there. It turned out that mine were really fast and easy, so I wound up getting to #24 about 15 minutes ahead of her. Either I should have taken on another control (maybe 18), or we should have flipped things around, and she have had her do the ones that I wound up doing and vice versa.
All in all, a decent workout but disappointing time. Our main goal was to get a longish run in though, and we accomplished that. The event was a lot of fun, thanks to Mike and Eric for doing this. I'd like to see this be an annual event for the club. It would be nice if we could attract some more non-orienteers to it, though.
Saturday Jun 9, 2007 #
Walking 2:00:00 [0] 3.0 mi (40:00 / mi)
shoes: Asics Gel Kahana - screw shoes
Teaching GPS class at Webster Park. Found around 6 of the permanent controls, using coordinates rather than a map.
Running intervals 52:00 [4] 6.1 mi (8:31 / mi)
max:155 weight:178lbs shoes: Adidas Yukon Trail
Intervals on Woodland Lane. 10x400 meters, avg 1:38. Approx 1:15 walk recovery. Plus 2.7 mile warmup and 0.9 mile cooldown.
Friday Jun 8, 2007 #
Running 41:15 [4] 4.8 mi (8:36 / mi)
weight:175lbs shoes: Saucony Grid Excursion TR
Hojack Trail, starting from Klem Rd, running to North Ponds Park and doing loop around the park, then back to Klem and a short out and back in the other direction. Kind of discouraging; I felt like I was running fairly hard, a lot harder than I typically run, but the pace according to the Forerunner was disappointingly slow. I'm pretty sure the distance it was giving me was right, since GMAPS agreed fairly well with it. So I was just slow today. It was hot and sunny, even at 10:30 am when I went out. Guess that's my excuse!
Thursday Jun 7, 2007 #
Running 37:45 [2] 4.5 mi (8:23 / mi)
weight:175lbs shoes: Adidas Yukon Trail
Easy run in the late afternoon sun on the Rt. 104 bike path.
Wednesday Jun 6, 2007 #
Running long 2:11:00 [2] 10.7 mi (12:15 / mi) +1247ft 11:02 / mi
max:160 weight:175lbs shoes: Asics Gel Kahana - screw shoes
With Anne. From her house near Bay and Ridge, down Bay to Empire, to Ellison Wetlands, through the wetland trails to Old Browncroft, and return.
Monday Jun 4, 2007 #
Running hills 45:00 [4] 3.2 mi (14:04 / mi) +1854ft 9:05 / mi
max:155 weight:179lbs shoes: Saucony Grid Excursion TR
First treadmill workout in ages (since the weather has been so pleasant the last month). Set the incline at 11%. Started at 3.5 mph, increased speed by 0.1 mph every 2 minutes until 5.0 mph, then gradually dropped back to 4.0 mph. Covered 3.2 miles in 45 minutes, with an estimated 565 meters of climb.
Saturday Jun 2, 2007 #
Running 42:13 [2] 5.0 mi (8:27 / mi) +49ft 8:22 / mi
max:140 weight:178.5lbs shoes: Adidas Yukon Trail
Easy run in the mid afternoon on a moderately hot day. Went from home, to the Rt 104 bike path at Bay Rd, ran to 5 ML road, and return.
Friday Jun 1, 2007 #
Mapping 1:30:00 [1] 2.0 mi (45:00 / mi) +230ft 40:35 / mi
shoes: Saucony Grid Excursion TR
Getting Stina started out on the Ellison Wetlands map update. Hot and buggy, in fact had to make a trip home to get some bug repellent, for both of us.