Training Log Archive: Sandy

A walk in the Wissahickon as dusk settled in. A very blustery evening.

C • A very blustery evening. ... 4

Was interrupted by a phone call and so did two sets of 3 each instead of the usual one set of 5.

Two miles with Sandy on the drive at a very relaxed pace: 1044 out, 1035 back. Jogged most of the hill home.

A bit of the core dvd with Sandy since we felt like wusses after our run. Surprising how much harder it was after having run.

Butt muscles are really sore today - guess last night's yoga class was more strenuous than I realized! Not sure if it was the lunges or the one leg balances but something worked those muscles.

Morning yoga routine.

Schuylkill Center. Some woods that I remembered as nice are not so nice so need to rethink a few things on some of the courses.

Morning routine.

Course setting at the Schuylkill Center. Absolutely gorgeous out. Lots of climb so working hard even though I wasn't running. I think I have a red course though. It won't be that long but will have lots of controls and will have lots of climb on some really steep slopes.

An afternoon run with Valerie in the Wissahickon before Christmas dinner with Roger and her family. Out and back on the drive plus the walk down and then back up the long way.
9:59
5:03 (walked some of this)
4:45
5:03
4:53
Valerie confirmed that the third half mile is a little short.

C • Merry Christmas! 1

A new morning yoga routine that I'm hoping Sandy will inspire me to stick to.

C • woohoo 2

Short hill loop. Wore my O-shoes thinking the trails might be slippery; very glad I did.

First time under 34 for the loop I think, at least in recent months. Didn't feel particularly fast but was able to run the whole thing.

Here's an approximation to the loop:
http://www.gmap-pedometer.com/?r=2451778

I'm going to call it 3 miles (it says 2.8, but the trail really wiggles a whole lot more than shown). The second major uphill is the toughest.

TNT - core workout with Sandy. Motivation has taken a nose dive. :(

Another excellent soup by Karl, this time cheddar cheese.

So to make a short story long, I got summoned for jury duty in September and I asked for a deferral since it would impact my teaching schedule and I said I was free starting Dec. 19. So I was scheduled for tomorrow, Dec. 24. Philadelphia has a one-day/one-trial system so you're scheduled for one day and if you're put on a trial then you serve the duration of the trial and if you aren't put on a trial you're done for the year. So far I've never been put on a trial - I usually show up and sit in a huge waiting room with a couple of hundred other people and then eventually am dismissed. Once I was called to a panel of 40 of which they would eventually select a jury, but after waiting an hour or so we were sent back to the waiting area; apparently the defendant plea bargained. And then we were dismissed.

Anyway, I was getting things together to take with me tomorrow since normally you sit in an auditorium for about 6 or 7 hours before you're dismissed so it's a good idea to bring some reading material or work or something and I wondered if there was a dress code and I looked at the summons a little more closely and there was some fine print about calling the night before to see if there were any changes and lo and behold when I called I was told I did not have to report and I had satisfied my obligation for the year. Nice Christmas present!

C • Jury duty 5

Better than nothing!

Met with some folks at the Schuylkill Center. There may be some hope for a red course after all. Although "red" just means longer than green. If it happens, it will have a lot of climb.

TNT - Media. Decided on a warm up, then run 3 miles worth of one lap run, one lap jog, then a cool down. I figured the hard laps needed to be a good bit slower than last week if I was going to just jog one lap in between. I wasn't sure what I would be able to do given how slow I was Tuesday but I figured anything under 3 for the jogs and 2:30 for the runs would be okay but I was hoping for 2:40 and 2:20.
5:11 - walk over to the track
2:52 - warm up
2:49 - warm up
2:44 - warm up
2:20
2:40
2:20
2:40
2:18
2:39
2:20
2:40
2:15
2:45
2:13
9:05 - walked a lap, then did some stretching
5:20 - jogged two more laps just to keep warm
4:49 - walk back to the car

Stunned that I was that consistent and ran those times. I just tried to push the "run" laps so I was working hard but not too hard, knowing I didn't want to walk in between. Another good workout.

When I ran the two laps after stretching I felt very light on my feet - a "spring in my step" sort of feeling. I didn't go particularly fast, but it was still a pretty cool feeling.

Weight is out of control again. It's supposed to be going down. :(

Also did not do my planned workout this evening.

Not a good day.

C • I think we need 3

TNT - two miles on the drive with Sandy at a ridiculously slow pace that felt hard. Guess I'm not recovered from Saturday yet.

Intended to do the short hill loop just to loosen up a bit. Was feeling ok - slow but okay - but was not paying attention and rolled an ankle a little after just a few minutes. It was enough that I stopped and decided to turn around and not tempt fate, but it felt better pretty fast so I ran around up in the meadows for a little while before heading home. Not much of a workout, but still worth getting out I think.

Lots of twisting things. My knees were pretty stiff and jumping into poses (as opposed to stepping) was not happening.

50K at Bull Run Run. Ack!

Rogaine training with Valerie at Hemlock and Fountainhead instead of the 50K that was being held there at the same time. Started at 6:30 in the dark, did some permanent course controls on Hemlock, some trail and off-trail on the way down towards Fountainhead, trail on the way back to Hemlock and then the permanent course markers in reverse order. Although sorely tempted, we did not wimp out and skip any so did all the down and ups in the last bit. Excellent day. Next practice, in January probably, needs to be a couple hours longer.

C • Nice job! 2

Wednesday edition of TNT at the Penncrest track.
4:20 warm-up (walk over to the track)
235 easy
235 easy
231 easy
209 hard
318 (walked half of the lap to recover)
233 easy
236 easy
205 hard
334 walk/recovery
244 easy
233 easy
204 hard
359 walk/recovery
244 easy
241 easy
203 hard
345 walk/recovery
236 easy
735 cool down, stretch, walk back to car

A good work out. Rainy, but nice and warm. Enjoyed it actually - well, except for the last 100 or so meters of each hard lap.

C • TNT 1

Not sticking to my "just eat a little less" plan very well. The end of semester crap is starting to stress me out a tad.

C • But... 2

TNT - Sandy and I did the core DVD while Jim and Bob ran. Karl made a really cool peanut soup. Delicious!

Event: DVOA Batsto
 

A really, really stupid error on #6; splits say I lost almost 6 minutes. Just wasn't really focused enough I guess. The good news is that I was moving well, only had a few other bobbles and ran a good bit of the course. Just realized it was the last event of the year for me; would have been sweet to finish off with a clean run.

Glad I got myself out the door and to class. Good stretching and some strength work as well.

Run on the drive. It was cold.
920 - walk down (jogged just a little since it wasn't dark)
454
512
501
500
514
440
517
500 (4018 for 4 miles)
1331 (walk up)

Good class.

Could tell I haven't done the core workout much lately as I continually found myself not really engaging those muscles when I should have been.

:(
I was a slug last night.

TNT - the usual Tuesday night crowd.
1036 walk down to the drive
1019 warm up mile
456
434
502
441 (29:32 for the three miles!!)
1444 walk home

Another great workout with Sandy.

Followed by fabulous lasagna that Jim brought. It's great to have friends come over, get me out the door to run, and then feed me afterwards!

Turns out I had a "special" map at Eagle Rock; most people got maps where someone had crossed out the 17 and 5 and written them in correctly. So someone did vet the printed maps, just must have missed one when fixing them.

C • special map 2