Training Log Archive: RLShadowIn the 30 days ending Apr 30, 2008:
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Wednesday Apr 30, 2008 #
Running long 3:00:00 [1] 18.05 mi (9:58 / mi)
weight:168lbs shoes: Asics Gel Kahana 10-07 - screw
Long run with Anne, on an afternoon that started off kind of threatening (dark clouds, somewhat windy, with occasional snow flurries), but actually became OK (sunny, still cool, mid 40's, but not bad at all).
Tour of Webster. From my house, to Maple, to Rt 104 path, to Gravel, to Ridge, to Hatch, to Plank, to State. State to Salt, N on Salt to Rt. 104 path, to North Ponds Park, to Orchard, to Holt. Holt north to Klem, to Hard, S on Hard to Hojack Trail. Hojack Trail to Drumm, to Klem, to Maple, and back home. Several walking breaks included in time and distance.
Next long run planned is 22 miles, in about a week.
Tour of Webster. From my house, to Maple, to Rt 104 path, to Gravel, to Ridge, to Hatch, to Plank, to State. State to Salt, N on Salt to Rt. 104 path, to North Ponds Park, to Orchard, to Holt. Holt north to Klem, to Hard, S on Hard to Hojack Trail. Hojack Trail to Drumm, to Klem, to Maple, and back home. Several walking breaks included in time and distance.
Next long run planned is 22 miles, in about a week.
Tuesday Apr 29, 2008 #
Walking 41:00 [1] 2.0 mi (20:30 / mi)
shoes: Nike Pegasus Trail
Planning on an 18-mile run tomorrow, so no running today to rest up a bit for it.
Took the dogs on a morning walk to Ellison Wetlands. Nice day, and absolutely no one else there, which was a little surprising.
Took the dogs on a morning walk to Ellison Wetlands. Nice day, and absolutely no one else there, which was a little surprising.
Monday Apr 28, 2008 #
Running warm up/down 16:08 [1] 1.71 mi (9:26 / mi)
weight:172lbs shoes: Saucony Excursion TR2 03-11-08
Warmup for interval workout.
Running intervals 21:43 [3] 3.0 mi (7:14 / mi)
shoes: Saucony Excursion TR2 03-11-08
"Yasso 800" workout, where the goal is to do 800 m repeats in the same time in minutes and seconds as the person's marathon goal pace in hours and minutes. Anne's marathon goal is 4:20 (at least that's what I'm telling her that her goal should be!), so she would aim for 4:20 for the 800's. My goal is somewhere around 3:40-3:45, so that's what I aimed for in the 800's. It seems very slow to me; it wasn't that many years ago that that pace would have been a hard training run pace, to run at for 5 miles or so.
We both did 6 repeats.
Anyway, Anne averaged a bit under 4:20, and had no trouble at all with that pace. I averaged 3:37, and it seemed like I was working slightly harder to do 3:37's than she was to do her pace. Probably that means that for me, doing a 3:37 marathon is a stretch, which I can certainly believe. I'd be pretty happy with 3:45 and very happy with 3:40.
We ran the intervals on Woodland Lane, where I have an accurate 400 m distance measured out. We ran from one end of the course to the other, then headed back to the start. I'm guessing we lost the equivalent of 2-4 seconds in the turn-around process.
We both did 6 repeats.
Anyway, Anne averaged a bit under 4:20, and had no trouble at all with that pace. I averaged 3:37, and it seemed like I was working slightly harder to do 3:37's than she was to do her pace. Probably that means that for me, doing a 3:37 marathon is a stretch, which I can certainly believe. I'd be pretty happy with 3:45 and very happy with 3:40.
We ran the intervals on Woodland Lane, where I have an accurate 400 m distance measured out. We ran from one end of the course to the other, then headed back to the start. I'm guessing we lost the equivalent of 2-4 seconds in the turn-around process.
Running warm up/down 9:05 [1] 1.0 mi (9:05 / mi)
shoes: Saucony Excursion TR2 03-11-08
Cooldown after the interval workout.
Sunday Apr 27, 2008 #
Orienteering race 1:01:25 [4] 5.19 mi (11:50 / mi)
shoes: Nike Pegasus Trail
Green course at Oatka. Would have liked to have done Red, but had agreed to go on a run at 2:30 with Anne, Natalie, and Sue D. on the canal at the JCC.
Green was doing any 20 controls out of the 27 total. If the award was based on the most miles to cover to get 20 controls, I suspect I would have won. I took an extremely non-optimum route, in terms of the order of controls, and probably to a lesser extent, in terms of which ones I skipped. I kind of wish I had done Red because that would have been slightly less thinking -- just do all of the controls, no decisions on which ones to skip. I still would have managed to pick a non-optimum order of them, I'm sure! I think a lesson is that is would have been worth taking a minute to actually create a plan, rather than go running off in the direction of a random control.
My navigation was generally OK, it was just my strategy that was lacking.
#24 was on the ground and appeared to be around 50-75 m south of where it should have been when I got to it (after looking around for a few minutes before finally finding it). It obviously wasn't placed on the ground by Stina, so I'm assuming that it was tampered with. I took a minute to move it roughly back to where I thought it should be (although I didn't take as much time as I would have taken if I were actually setting the course), and hung it fairly high to be visible. I might have lost 3-4 minutes total between looking for the control and re-hanging it once I found it.
Green was doing any 20 controls out of the 27 total. If the award was based on the most miles to cover to get 20 controls, I suspect I would have won. I took an extremely non-optimum route, in terms of the order of controls, and probably to a lesser extent, in terms of which ones I skipped. I kind of wish I had done Red because that would have been slightly less thinking -- just do all of the controls, no decisions on which ones to skip. I still would have managed to pick a non-optimum order of them, I'm sure! I think a lesson is that is would have been worth taking a minute to actually create a plan, rather than go running off in the direction of a random control.
My navigation was generally OK, it was just my strategy that was lacking.
#24 was on the ground and appeared to be around 50-75 m south of where it should have been when I got to it (after looking around for a few minutes before finally finding it). It obviously wasn't placed on the ground by Stina, so I'm assuming that it was tampered with. I took a minute to move it roughly back to where I thought it should be (although I didn't take as much time as I would have taken if I were actually setting the course), and hung it fairly high to be visible. I might have lost 3-4 minutes total between looking for the control and re-hanging it once I found it.
Running 49:21 [1] 5.11 mi (9:39 / mi)
shoes: Nike Pegasus Trail
Easy run on the canal path with Anne, Natalie, and Sue D. Too easy of a pace/workout for Anne, doing this more to provide some motivation to get Natalie and Sue out running on the weekend. Normally way too easy for me too, but after the Oatka orienteering, it actually felt pretty good to go this distance at this pace.
Friday Apr 25, 2008 #
Running 1:05:38 [2] 7.76 mi (8:27 / mi)
weight:168lbs shoes: Saucony Excursion TR2 03-11-08
Morning run. Feeling a little creaky in the joints after yesterday's long run, but seemed to loosen up OK after the first 5 minutes or so of slow running.
The run was actually in two segments -- took the dogs for a 4 mile run on the Hojack trail from Klem to Lake and back, but they were looking dog-tired at the end (apparently 60 degrees is way too warm for them). Then drove home and dropped the dogs off, and ran a few more miles from home.
The run was actually in two segments -- took the dogs for a 4 mile run on the Hojack trail from Klem to Lake and back, but they were looking dog-tired at the end (apparently 60 degrees is way too warm for them). Then drove home and dropped the dogs off, and ran a few more miles from home.
Walking 14:00 [0] 0.8 mi (17:30 / mi)
shoes: Saucony Excursion TR2 03-11-08
Didn't complete the whole loop I set out to do -- just got worn out and decided that walking the last 0.8 miles seemed more pleasant than continuing to run.
Thursday Apr 24, 2008 #
Running long 2:57:34 [2] 17.5 mi (10:09 / mi)
weight:169lbs shoes: Asics Gel Kahana 10-07 - screw
Long run, with Anne, intended to be our second to the last long run before the Buffalo marathon. Aiming for 18 miles, although the route I laid out on GMAPS said 17.6 or so, so I knew it was a bit short. Time and distance included a number of generally short walking breaks.
Nice day, sunny, not too hot, maybe 65 F max, with a moderate cooling breeze. However, Anne didn't have a good run. It's almost like she hit the wall around 12 miles or so, which was pretty unexpected since we had done a reasonably successful 16 mile run around 10 days ago. In thinking about it, she decided she hadn't eaten enough prior to the run. We ran at around 2 pm, and her last meal was at 11:30 am, consisting of a small salad, sugar-free yogurt, and an apple. Not many calories!!
Route started at Perinton Park, took canal path to Turk Hill Rd, then got onto rail-trail on S. side of canal, that headed S then SE then E, passing Lollipop Farm and eventually ending at Pannell Rd. Then up to Rt 31, E to Canandaigua Rd, N to the canal, and canal path back to Perinton Park. I split off from Anne on Cobbs Ln, and ran back to the car, while she walked to the parking area in downtown Fairport on the N side of the canal, just E of Rt. 250, where I picked her up.
Nice day, sunny, not too hot, maybe 65 F max, with a moderate cooling breeze. However, Anne didn't have a good run. It's almost like she hit the wall around 12 miles or so, which was pretty unexpected since we had done a reasonably successful 16 mile run around 10 days ago. In thinking about it, she decided she hadn't eaten enough prior to the run. We ran at around 2 pm, and her last meal was at 11:30 am, consisting of a small salad, sugar-free yogurt, and an apple. Not many calories!!
Route started at Perinton Park, took canal path to Turk Hill Rd, then got onto rail-trail on S. side of canal, that headed S then SE then E, passing Lollipop Farm and eventually ending at Pannell Rd. Then up to Rt 31, E to Canandaigua Rd, N to the canal, and canal path back to Perinton Park. I split off from Anne on Cobbs Ln, and ran back to the car, while she walked to the parking area in downtown Fairport on the N side of the canal, just E of Rt. 250, where I picked her up.
Tuesday Apr 22, 2008 #
Running 33:35 [3] 4.0 mi (8:24 / mi)
weight:172.5lbs shoes: Merrell Overdrive
Morning run, with the dogs.
Planning on an afternoon run with Anne, but it's shaping up to be a warm day and I haven't had the dogs out for a run in a while, so I decided to get out in the morning before it got too terribly hot and take them along. (And still hoping to get an afternoon run in.)
As it was, I think they thought it was too hot already (around 55 when I left around 9 am, and around 63 when I got back). The route was out and back on the Hojack Trail, from Klem Rd to Lake Rd (2 miles each way).
There is access to a creek about halfway out; I stopped on the way out so they could have a drink and wade around, which they did. On the way back, the creek stop was much longer, with the bigger dog lying down in the water for maximum cooling.
Planning on an afternoon run with Anne, but it's shaping up to be a warm day and I haven't had the dogs out for a run in a while, so I decided to get out in the morning before it got too terribly hot and take them along. (And still hoping to get an afternoon run in.)
As it was, I think they thought it was too hot already (around 55 when I left around 9 am, and around 63 when I got back). The route was out and back on the Hojack Trail, from Klem Rd to Lake Rd (2 miles each way).
There is access to a creek about halfway out; I stopped on the way out so they could have a drink and wade around, which they did. On the way back, the creek stop was much longer, with the bigger dog lying down in the water for maximum cooling.
Running 59:41 [1] 5.58 mi (10:42 / mi)
shoes: Nike Pegasus Trail
Trail run with Anne, on the Whiting Rd nature trails. Two loops around the perimeter trail, plus an out and back on the white trail which comes out on Pellet Rd on the first loop. Fairly warm day, maybe mid 70's, and sunny.
Walking warm up/down 13:00 [0] 0.7 mi (18:34 / mi)
shoes: Nike Pegasus Trail
Cooldown walk after the trail run, on the Blue trail.
Sunday Apr 20, 2008 #
Running hills 49:15 [2] 4.45 mi (11:04 / mi)
weight:172.5lbs shoes: Nike Pegasus Trail
Trail run at Mendon. Cheryl and I, and Anne and Paul, went down to spectate at the relays, take some pictures, and help with the recreational courses. I regret not getting my act together and putting together a team or getting on a team, because it sure looked like a blast.
Anne and I went for a trail run, in the general area of the relay controls, so we got to observe some orienteering. Warm day, very hilly, pretty tough workout even though the pace wasn't real impressive. We took a few walking breaks, distance and time of the walking breaks included in the reported distance/time.
Anne and I went for a trail run, in the general area of the relay controls, so we got to observe some orienteering. Warm day, very hilly, pretty tough workout even though the pace wasn't real impressive. We took a few walking breaks, distance and time of the walking breaks included in the reported distance/time.
Running 22:29 [1] 2.35 mi (9:34 / mi)
shoes: Nike Pegasus Trail
Anne and I helped out with the rec courses for a while, and when things seemed under control, we headed out for a road run, again at Mendon.
Saturday Apr 19, 2008 #
Course setting 2:00:00 [1] 4.0 mi (30:00 / mi)
weight:171lbs shoes: Saucony Excursion TR2 03-11-08
Verifying some controls that were set out the day before, setting out some close-in controls, setting out some of the sprint-specific controls, general running around ...
Orienteering race 18:35 [5] 2.0 km (9:18 / km)
weight:171lbs shoes: Asics Gel Kahana - screw shoes
Did the Sprint 2 course unofficially. Linda set the sprints as opposed to me, but I of course did see the Sprint courses ahead of time (although I made an effort not to study them), plus I had set out maybe 3 of the controls on the Sprint 2 course (although only some of the fairly trivial controls in the area of the S/F). Any advantage I might have supposedly gleaned from prior knowledge was totally wasted, though ... I over shot #2, losing maybe a minute. I got #3 OK, but somehow came in a little north of #4 along the power line, losing maybe another 30 seconds.
But then my really major blunder was going to #5 -- for some reason, when I looked at the map I thought the course went to #6 first and then to #5 (you'd think the numbers "5" and "6" would be a major clue that I should have gone to #5 first). I successfully (very cleanly) navigated to #6, checked the control code which I thought was going to be 108, and saw that it was 106. I checked the clue sheet which is when I realized my mistake. So, backtrack to #5, then back to #6. I'm guessing this very stupid mistake cost me 4 minutes or so.
From then on, no problems at all, but the damage was done!
But then my really major blunder was going to #5 -- for some reason, when I looked at the map I thought the course went to #6 first and then to #5 (you'd think the numbers "5" and "6" would be a major clue that I should have gone to #5 first). I successfully (very cleanly) navigated to #6, checked the control code which I thought was going to be 108, and saw that it was 106. I checked the clue sheet which is when I realized my mistake. So, backtrack to #5, then back to #6. I'm guessing this very stupid mistake cost me 4 minutes or so.
From then on, no problems at all, but the damage was done!
Friday Apr 18, 2008 #
Course setting 1:26:00 [0] 2.8 mi (30:43 / mi)
shoes: Saucony Excursion TR2 03-11-08
Setting out controls at Letchworth. They say that many hands make light work, and that was definitely the case today. We had five people helping (Linda, Lindsay, Jim R, Kathy B, and me). I only had the controls divided up into four segments, not five, and I didn't want to short-change anyone else who was helpful enough to offer to help, so I just offered to do 4 controls in Jim R's segment of the map, streamer an indistinct trail between two White controls, and streamer the path between the map pickup point and the start triangle. Cheryl and the dogs were along for the walk and to help streamer (well, Cheryl helped streamer, the dogs weren't much help).
Running 18:28 [3] 1.93 mi (9:34 / mi)
shoes: Saucony Excursion TR2 03-11-08
Went for a short run on the trails at Letchworth after setting out some controls. Much hotter than I am used to, so the run was a lot more strenuous than the slow pace implies. Plus I had a few hills, nothing real major though.
Thursday Apr 17, 2008 #
Walking 1:00:00 [0] 2.0 mi (30:00 / mi)
shoes: Saucony Excursion TR2 03-11-08
Relatively leisurely walk with our two dogs, plus the dog from across the street, and Cheryl, and Anne, at Ellison Wetlands. We had an eagle siting so that added interest and also slowed things down quite a bit, hence the leisurely pace. Very nice morning.
Wednesday Apr 16, 2008 #
Running warm up/down 7:48 [1] 0.77 mi (10:08 / mi)
shoes: Nike Pegasus Trail
Warmup for the race.
Running race 40:11 [5] 4.08 mi (9:51 / mi)
shoes: Nike Pegasus Trail
First race of the Dirt Cheap trail race series put on by Fleet Feet. ($40 for six races, including hamburgers and beer after each race, does seem to qualify as dirt cheap.) At Mendon, starting at the Devil's Bathtub parking lot (on top). Race was stated to be 5 miles but the Forerunner said 4.08 which I believe to be close to the actual distance, because there's no way I would have been able to average 8 minutes/mile on this course (with very steep hills, both up and down, stretches through the woods where it was tough to go faster than a walk, several extremely muddy sections, and the like). I think that the 9:51/mile that my Forerunner said I was averaging was more believable. Very good workout. Finished around the middle of the pack, I think I was 46th out of around 90.
Update: Saw the results this morning, and I was a little better than mid pack -- 46th out of 104 finishers, and somehow managed to finish 1st out of 5 in my age group.
Update: Saw the results this morning, and I was a little better than mid pack -- 46th out of 104 finishers, and somehow managed to finish 1st out of 5 in my age group.
Tuesday Apr 15, 2008 #
Running long 2:41:32 [1] 16.05 mi (10:04 / mi)
weight:171lbs shoes: Asics Gel Kahana 10-07 - screw
Long run on a nice, sunny, slightly cool morning, with Anne. Started from Winton and the canal, ran to Genesee Valley Park, then down along the river past the U of R, into downtown to Andrews street, back up the other side of the river to the pedestrian bridge by the U of R, then back the way we came. We kept going to a little past the JCC because we wanted to get our distance up to 16 miles. Now we just need an 18 miler and a 20 miler in prep for the Buffalo Marathon.
Time/distance includes a few walking breaks. Counting running time/distance only, we did 15.47 miles at 9:34/mile.
Time/distance includes a few walking breaks. Counting running time/distance only, we did 15.47 miles at 9:34/mile.
Sunday Apr 13, 2008 #
Running 51:50 [2] 6.1 mi (8:30 / mi)
shoes: Merrell Overdrive
Sunday afternoon run on the canal, with the dogs, from Shoen Place heading west.
Running 10:15 [1] 1.0 mi (10:15 / mi)
shoes: Merrell Overdrive
Logged this separately, but was part of the run on the canal. I ran into a couple of people I know who were going slower than my pace, and I ran with them for about a mile.
Saturday Apr 12, 2008 #
Running 1:31:00 [1] 9.31 mi (9:46 / mi)
weight:174lbs shoes: Nike Pegasus Trail
Semi-long run with Anne, on the Genesee River trail/walkway. Started in the far NE parking lot, near the pier, ran out to the end of the pier and back, then down the trail, coming out at Turning Point Park. We ran down the Lake Ave sidewalk to around St. Bernard's, then return (except no pier run on the return trip). Time and distance included a few walking breaks. Actual running distance was 8.83 miles at 9:20/mile.
Walking 50:00 [2] 2.5 mi (20:00 / mi)
Took the dogs for a walk at Ellison Wetlands. Not exactly a fast pace even for walking, but coming after the 9-mile run, and with the significant hills at the wetlands, it felt like a loggable workout.
Friday Apr 11, 2008 #
Walking 50:00 [1] 2.5 mi (20:00 / mi)
Afternoon walk with the dogs, after the rain stopped. Took the dog of the neighbor across the street as well, as her elderly father passed away and the service was today, along with a get together at her house after the service. So I had three dogs in tow, fortunately all reasonably well behaved. Went from home, to the woods at the end of Woodland, through the woods to Maple and then into Finn Park. Walked the trail in Finn Park and did a loop around the large field, then back home the same route.
Thursday Apr 10, 2008 #
Running long 2:19:30 [1] 13.8 mi (10:07 / mi)
weight:172lbs shoes: Asics Gel Kahana 10-07 - screw
Long run with Anne on a sunny but cooler than expected afternoon (was supposed to be in the low 50's, was more like the mid 40's max). Started at that new park on 5 ML Rd near where Embury comes in. Tour of Penfield and some of E. Rochester. Very rough route was S. on 5 ML to 441, W. on 441 to Linear Park, across the bridge, and up the road into E. Rochester. Then to Whitney Rd, to Baird Rd, to a road to the right I can't remember (Anne was navigating), to Jackson Ext., N. to Atlantic, to Scribner, to Embury, and finally back to the car. Time and distance included a few relatively short walking breaks; without the walks, we ran 13.03 miles at 9:40/mile.
Tuesday Apr 8, 2008 #
Walking 50:00 [1] 2.5 mi (20:00 / mi)
shoes: Saucony Excursion TR2 03-11-08
Morning walk with the dogs, through the woods at the end of Woodland, bushwacked through the trail-less (and often wet and muddy) woods to Maple, then to Finn Park. Did a loop around the big field at Finn Park, then returned via roads to avoid the mud on the way back.
Running long 1:40:28 [1] 10.17 mi (9:53 / mi)
shoes: Nike Pegasus Trail
Semi-long run on the 104 bike path with Anne and her son Thom. I ran from my house, they ran from their house (a bit less than a mile for each of us), and we met at Maple and 104, then ran out a little past Rt. 250 and back. Distance and time included several walking breaks, some significant. My distance and pace just counting running was around 9.2 miles at around 9:00/mile.
Monday Apr 7, 2008 #
Running 40:25 [1] 4.4 mi (9:11 / mi)
shoes: Merrell Overdrive
Easy run on the Hojack Trail with Anne and her son Tom, who just arrived from Colorado. Ran from Klem to Lake; on the return trip, we turned off towards Klem at the second cross road (Drumm?) because there were some very muddy spots on the trail between there and Klem that we really didn't want to go through again.
Sunday Apr 6, 2008 #
Course setting 2:45:00 [3] *** 9.25 mi (17:50 / mi)
shoes: Asics Gel Kahana - screw shoes
More work on the courses at Letchworth. Drove down with Linda again. I pre-ran Brown, Orange, and Yellow, plus did a fair amount of walking around streamering new control locations and removing streamers from a couple of locations that we've decided not to use. Very nice day, hope it's like this for the meet.
Saturday Apr 5, 2008 #
Snowboarding 20:00 [3]
Last snowboarding (or skiing) of the season. Worked at Bristol (my last work day there til next season), closed up shop at 3 pm and did three runs on the board. Kind of tough -- warm, soft snow, easy to edge and carve nice turns, but some piles of snow here and there made it a bit tricky. And I was way overdressed. Still, glad I got out, I'm starting to feel like I'm getting the hang of snowboarding. But I'll probably forget how by next season and have to re-learn.
Thursday Apr 3, 2008 #
Running long 1:37:09 [3] 10.58 mi (9:11 / mi)
max:155 shoes: Asics Gel Kahana 10-07 - screw
Gorgeous day, but I felt absolutely terrible. I've been battling a cold for the last few days; Wed. I felt better than Tues., but today I felt worse than yesterday. Still, Anne and I had planned on doing a long run, because it meshed with both of our schedules, so I went ahead with the running plans anyway.
We ran on the canal, from Shoen Place east to the condos just past Perinton Park, and back. My pulse rate was much higher than it should have been for this pace, and we were taking multiple (and sometimes long) walking breaks at my request, especially on the return trip. Time and distance doesn't include walks; they were substantial enough that they're logged separately. All in all, one of the worst runs in recent memory.
We ran on the canal, from Shoen Place east to the condos just past Perinton Park, and back. My pulse rate was much higher than it should have been for this pace, and we were taking multiple (and sometimes long) walking breaks at my request, especially on the return trip. Time and distance doesn't include walks; they were substantial enough that they're logged separately. All in all, one of the worst runs in recent memory.
Walking 33:12 [1] 2.07 mi (16:02 / mi)
shoes: Asics Gel Kahana 10-07 - screw
Walking breaks mixed in with the long run. Breaks because increasingly longer as we got closer to the end of the run. First walking break was around 0.03 miles, for example, while the last one was 0.77 miles.
Wednesday Apr 2, 2008 #
Course setting 4:11:00 [1] 7.32 mi (34:17 / mi)
shoes: Asics Gel Kahana - screw shoes
Linda Kohn and I drove down to Letchworth to field check control points for the upcoming A-meet. We worked together checking out the start area and finalizing that, and checking out the first few controls on the white and yellow courses, then split up, with her taking the western controls and me taking the eastern ones. Decent day, although a bit on the cool side (mid 30's maybe?). Park is very open except for some deadfall in areas that can be annoying but not a major impass. There were some wet areas but generally not extremely so, but it may well get wetter as the remaining snow and ice melt, and the frozen ground softens up.