Training Log Archive: Sandy

A long hilly walk in the Wissahickon on some trails I rarely get to. A very nice way to end the year.

My nieces and nephews introduced me to Dance Dance Revolution on Playstation. Besides being a hoot it was a decent workout!

C • DDR 6

On the trails in the Wissahickon. Took it easy and walked when I felt like it.

TNT - running around the track. Ran easy for a about half an hour, walked a lap, did one hard (2:05) and then walked one more. Uninspired.

TNT - with Dasha, Sandy, Jim, Tom, Clem

5 miles on the drive plus the down and up. Could really feel the last few runs; the first few miles were not easy despite a relatively slow pace and I pretty much died after 3 and even walked the last half mile with Tom whose heel was bothering him.

Nice time afterwards; haven't made lasagna in years but it wasn't too bad.

Um, yeah, what Valerie said...

C • Glad to see that you guys aren... 1

gettin' down and back up....

Did 6 miles on the drive plus the jog down and back up. Was hoping 10 minute pace would feel comfortable for that distance and it did:
1039 (a somewhat slow start :)
945
957
952
944
1001

Planned to do 3 to see where my speed was but knees weren't cooperating. Still, pleased with the speed even if I couldn't sustain it.

Jog down to the drive and back up the side trails plus some walking on the drive.

Ran into Bruce who I know from AR who was in the park for some biking. Talked a little about maybe having me set some of the course for the 2007 Cradle of Liberty AR. One format he mentioned that was used recently sounded intriguing - there was a score-orienteering section at the end of the race and you'd have whatever time you wanted until the official end of the race to collect controls. This way the faster teams had more time to collect points but had to keep working until the end in case another team collected more and everyone was finishing at the same time.

TNT - nice crowd tonight; Dennis even came with us. Did 5 miles on the drive at about 9:30 pace with Dasha encouraging me enough that I managed to keep it up.

A nice feast afterwards to celebrate Dasha's birthday.

situp, pushup, etc. routine

Super hilly route in the Wissahickon. Ran - well, jogged slowly - all the uphills but some of the downhills were too much for the knees today. Walked the bit on the drive just because.

TNT - track workout with Sandy, Clem and Tom.

Actually had a plan and actually stuck to it.
13:17 warm up at about 2:35 per lap
2:29
2:22
2:07
2:59
2:26
2:15
2:06
3:09
2:22
2:15
2:02
5:28 cool down

Had the most scrumptious confection at dinner after TNT courtesy of Tom. Some sort of gooey, caramel, chocolate, crunchy bar kind of thing with a gazillion calories per bite.

Slugdom won out today.

morning routine minus the ankle stuff

TNT - with Clem and Sandy.

Ankle is okay but not great; wanted to run since I've been eating way more than I shoud but didn't want to overdo it so settled on 3 miles on the drive. Did that in 29:20; 8:01 down and 13:07 back up.

normal short morning routine - couldn't put much weight on my ankle

Another excellent yoga class with an emphasis on stretching and not too many standing poses which was good for my ankle.

Event: Mid-Atlantic Championships
 

McKeldin Red course at the MidAtlantic Champs.

Not a particularly inspired run, but the plan was just to finish to get DVOA points since it didn't seem like too many women were running Red. Brown might have been a better strategic move, but I'm glad I settled on Red since I've been a bit lazy the last couple of weeks. Two errors: messed up #3 when I must have crossed over a trail without noticing it so was on a different one than I thought - but recovered reasonably well and went by #12 and had to turn around and go back. Other than that was happy with the run and route choice. Not sure what the best route to #7 was for me still though.

C • Hat 5

Third leg on a relay team with Alison and John Campbell at the Mid-Atlantic Champs. I was worth a 6:56 minute handicap and with Alison and John our total was just under 14:30. We ended up second to the DVOA super-team of Wyatt-Clem-Vadim.

I rolled my ankle on the way to #1 and after 20 seconds or so of cursing loudly hobbled on to the control and then climbed to #2. By the time I punched #2 I could run again, but my brain wasn't functioning particularly well and I swung quite a bit left of #3. I climbed unnecessarily on the way to #5 but was fine other than those two controls. My legs were pretty shot from the red course though so not a particularly good time. But a really, really, really fun little course so glad I pulled it together to run the relay.

Great day and nice little park. Iced my ankle right away and took Ibuprofen; so far it seems okay, only a little swolen and stiff.

C • I can verify that 4

Just some stuff to keep the aches and pains at bay.

I don't like shopping at the best of times but it's really a pain around Christmas time when everything is a madhouse. So I bought myself a bunch of things that I didn't really need just as a reward for getting out there and braving the crowds.

C • Shopping? Crowds? 4

Building up the morning routine.

TNT - Eric, Tom and Dasha.

Ran with Dasha at a good clip (didn't take splits). After six laps, I walked one and jogged one while she picked up the pace and did three, then we did another mile at 9 min pace, then I walked then jogged while she did 3, then another half at 9 min pace. Half of each lap was brutal going into the wind, then lovely down the backstretch going with the wind.

First track workout in a while where I've felt somewhat peppy. I'm attributing it to the regimen of vitamin I that I started on the weekend - I worry about taking it regularly but my knees were just aching too much so I had to do something. And I'm not ready to quit running altogether just yet.

Planned on pilates class but that didn't happen. Will be glad when the semester ends next week.

TNT - Clem, Jim and Sandy

Ran 5 miles on the drive with Sandy at about 10 minute pace. Knees and legs in general hurt, but had no trouble breathing - we were yakking away the whole time.

Guys got done first so they started dinner; there's one advantage of being slow!

morning routine

Another excellent class. Will be very sorry when the semester ends and with it the end of these yoga classes.

VF - Mt. Misery green course. Very sloppy but no serious errors. Curiously, another mis-drawn circle on my map. This time, I saw my real flag on the way to "my circle" and knowing that the green course was a subset of the red course (I programmed the epunch units) and that only green and red could possibly be over where I was and that it wouldn't have made much sense to have a second red control there, I guessed correctly at what had happened and so didn't lose too much time.

132 results on epunch courses (with an additional 40 people as group members) with more than half renting e-cards; no wonder it felt like it was non-stop the whole morning until registration closed. An additional 60 results on white and yellow for a total of 191 maps and 316 participants!

Really earned my entrance into the slug party in Peggy's log today.

morning routine