Training Log Archive: bishop22

Bunny Hop 5K in East Aurora.

Very hot for early April, and with having to tackle the Mill hill during the first half, it made for a very tough race. Splits:
7:20, 6:55, 7:05 (6:26 pace)

So, Zach followed me early on, but after we went through the 2-mile, he seemed to have more left than I did and he beat me by 11 seconds over the last mile, for his first 5K win over me. nate also beat me in a 5K for the first time ever. He only ran 18:07, but that was enough to grab 2nd in 15-19 (10th overall). Zach was 4th in 14 & under (60th) and I was 4th in 45-49 (66th), so we all won chocolate bunnies! Luke was the odd man out, since running races don't have "white" age categories, but he ran 27:44, definitely feeling the effects of the heat and hills.

Over 1000 entrants (952 finishers). Other family members competing:
Dan 6th in 17:36
Brenna 151st in 23:46 (3rd in 14 & under)
John 177th in 24:18
Cynthia 315th in 26:35
Brigid 438th in 28:31
Walt 440th in 28:33

Since the race has quickly become so popular, we weren't going to be able to park a whole lot closer than Walt's house, so I jogged over to the Legion with Zach (well behind nate). I also jogged back afterwards.

BH3 at Emery Park. Tough to run the hills at Emery after the race.

Easy run with Z on the standard 4 mile loop from home.
8:22 at the mailbox
8:05 to the street
17:54 second half

Zach was feeling the effects of the 80 degree day and not having had anything to drink (or eat) all day.

UR Ped Bridge Loop (counter-clockwise again). Didn't want to do a full tempo effort, since I'm jumping into the Bunny Hop 5K in EA on Saturday (along with Nate, Zach and Luke), but I didn't want to go easy after missing yesterday. While tempo runs are often described as "comfortably hard", this run was not hard, but it was uncomfortable.

A (UR?) girl caught me on a mountain bike near the end of the river path, but I did manage to beat her over to the Eastman School, as she happened to be going the same route I was. I did catch a break with a red light on Clinton that allowed some recovery.

Splits:
5:15 to river path
8:30 to green sign by the water tower or whatever
7:44 to green post before bridge
2:55 to old mile mark
7:17 for old mile
7:46 to end of river path
4:06 back to Y (.6295 miles, so 6:31 pace)

Did not manage to fit anything in today. I had to get my license renewed, then visit an Opthamologist - who said my risk of retina detachment is low, but that I will have to just deal with the "floaters" that occasionally obstruct my vision. This is bad news, because it is my right eye, which is my master eye, and it makes it so I can't count on being able to see a map thru the magnifier, which seems to be more necessary every year.

So, I couldn't leave work until after 3:30, and the track meet at Penfield started at 4:30. It was the grand opening of their new track and we managed to spoil it, 74-67, I think, by winning the last event, the 4 x 800m relay. nate ran 2:07 in the 3rd spot, which was quite solid, coming off the 3200m run a short time before. He only ran 10:22, but coming off the weekend training plus 5 x 1000m on Monday probably had his legs a little flat. Zach broke 12:00 with a solid run.

C • floater 1

Treadmill at Bayview, since it was too chilly for a quality workout outside, alone.

I did the old pseudo-tempo run. After a mile w/up, I did 3 miles, going from 8.0 to 9.4 mph during the first half, and back down during the second half. Splits were:
6:30 middle mile
6:50 around it
7:16 outer mile

8:05 first mile w/up
3:45 last 1/2 w/dn, included 4 x 110 strides at 9mph

Instead of staying on the treadmill for a boring w/dn, I moved to the bike and just did Auto Pilot fast enough to keep the HR above 120.

Ran 8 minutes while the squad was warming up, did another 18:29 while they were warming down / striding / stretching. Included a 7:14 mile while I worked on quicker turnover. It is very difficult to sustain a quicker turnover because I notice my breathing is pegged to my cadence and I catch myself breathing very shallow to keep up with the quicker turnover.

I had the guys split into two groups today: the 800 guys plus the milers that lean that way, and the 3200/steeple guys plus the milers that lean that way.

The 800 guys did 2 x (400, 300, 500, 400), each rep finishing with the last 100 hard (800m pace rather than 1600m pace) with 2 min recovery (which they milked a little longer since I was busy with 5 groups total: 3 - 800 and 2 -3200) between reps and 1200m between sets. AJ was hitting around 63 pace, with Steve just a bit behind, then a bunch of others not too far back.

The 3200 guys did 5 x 1000 descending (4 for the frosh and Z) with same time recovery. nate took it a bit easy after his busy weekend, so Nico looked quite good (probably started under 3:15 and down).

Picked the boys up from the Junior training camp at Blue Mountain Reservation. Got there in time to jump on a map from the morning(?) for 30 minutes. Did controls 1-6,10-12 of the Middle distance course.

Sleep includes the Saturday afternoon nap, to prepare for dinner at Outback with the in-laws.