Training Log Archive: SandyIn the 31 days ending Dec 31, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||
Monday Dec 31, 2012 #
10 AM
orienteering 11:00 [3]
Warm up from the car to the start of the course.
11 AM
orienteering 1:49:26 [3] 7.08 km (15:28 / km) +416m 11:57 / km
Happy New Year 2013 run at Lehigh University with Sandy A.; 100 controls. The course looped back on itself a zillion times but only 1 place where I lost track and was going to the wrong control until Sandy corrected me. It was a blast but would not have wanted to be doing it by myself - some of the hills were scary steep in the snow.
I somehow added home as a final lap and can not figure out how to delete it. You have to zoom in on the Lehigh part of the map to get the full effect.
I somehow added home as a final lap and can not figure out how to delete it. You have to zoom in on the Lehigh part of the map to get the full effect.
Sunday Dec 30, 2012 #
Note
Woohoo - got it figured out. Now need to do several of my favorite loops before I give it back.
C • Yay! 4
Yoga/Pilates 10:00 [1]
a series of vinyasas
Saturday Dec 29, 2012 #
2 PM
hiking 1:06:29 [3] 3.51 mi (18:58 / mi) +241m 15:38 / mi
Hiked the Indian loop with Sandy. Borrowed a club garmin and used it. Now just need to figure out how to recover the data.
Friday Dec 28, 2012 #
walk/jog 57:00 [3]
TNT - track workout with Dasha and Sandy (although Sandy did her own thing for much of it). Ran three 11 minute miles, walking one lap in between plus a little before and after. It's a start. It's been at least several months since I've run a full mile all at once.
Karl and John and Kolya were also on the track and a large group (Alison, Karen, Jason, Eddie, Tom and Clem) went running in Tyler.
Karl and John and Kolya were also on the track and a large group (Alison, Karen, Jason, Eddie, Tom and Clem) went running in Tyler.
Note
Fabulous TNT dinner afterwards with lots of people. Can't believe I didn't take at least one picture. Duh.
Thursday Dec 27, 2012 #
hiking 2:07:00 [3]
Trails in the Wissahickon going down to and back up from Forbidden Drive a few times.
strength & stretching 12:00 [3]
bedtime yoga & foam rolling
Wednesday Dec 26, 2012 #
strength & stretching 40:00 [3]
core dvd
Tuesday Dec 25, 2012 #
walk/jog 1:21:21 [3]
Jog/walk along Forbidden Drive with Valerie. Thought we saw Alison Campbell but it wasn't her; then a few minutes later saw the whole Campbell family!
Knee really hurt near the end when all we were doing was walking so jogged a bit which helped, then went up the hill which always helps.
Knee really hurt near the end when all we were doing was walking so jogged a bit which helped, then went up the hill which always helps.
strength & stretching 10:00 [3]
Some stretching and foam rolling before bed - knee still pretty sore. But finally could feel some of the knots in my calves loosening up - a good reminder that being persistent and just keeping at it will eventually pay off.
Monday Dec 24, 2012 #
strength & stretching 35:00 [3]
After a very relaxing but inactive day, did the power yoga DVD. The pushups and side planks never get easier
Sunday Dec 23, 2012 #
map hiking 2:13:34 [3]
Shades of Death with anniemac checking out parts of the map that I've never visited. Really, really cool - great day.
Friday Dec 21, 2012 #
strength & stretching 40:00 [3]
Late night Core DVD session.
strength & stretching 10:00 [3]
Followed by some stretching, yoga and foam rolling.
Thursday Dec 20, 2012 #
map hiking 2:00:00 [3]
FCN - Did my first pass at a brown course to see what it felt like. Some control locations need tweaking, but I like the flow and the sections of the woods it visits. Scouted out some other control sites for other courses, just trying to find the nicest pockets of woods.
walk/jog 50:00 [3]
TNT - around the track with Dasha, Sandy and Ann. Well, we were all on the same track at the same time but they were going quite a bit faster for most of it. But I'm determined to build back up. Did 4 miles alternating walking and jogging. Even at a slow poke jog I start to wheeze at about 200m and then barely hang on for the last 200.
1min plank at the end.
Fabulous birthday dinner for Dasha afterwards with Clem, Karl and Tom.
1min plank at the end.
Fabulous birthday dinner for Dasha afterwards with Clem, Karl and Tom.
Tuesday Dec 18, 2012 #
walk/jog 1:04:00 [3]
TNT - 3 miles on the drive jogging about 2/3 of it. Really had trouble breathing but my legs were also sore. Sandy took pity on my and stayed with me for most of it while Jim, Ann, Clem and Karl ran faster and farther.
Sunday Dec 16, 2012 #
Event: QOC Oregon Ridge
orienteering 1:10:37 [3]
Green course at QOC's Oregon Ridge event. Wide open woods - tried to go mostly straight although occasionally went around. Only "errors" were when the map didn't seem quite right - I think 4 and 11 were further downhill than mapped - and when I couldn't run down the hill at the end like everyone else. Pretty sore afterwards and it was a bit dicey getting out of the car when I got home.
Started the day right with snoopy waffles and maple syrup!
Started the day right with snoopy waffles and maple syrup!
Saturday Dec 15, 2012 #
map hiking 30:00 [3]
Putting out and picking up controls at Oregon Ridge to help out Valerie and QOC.
Friday Dec 14, 2012 #
Note
Make reservation
trail 39:08 [3]
Had to stop early on and adjust my brace as I was getting a knot in my calf. Although the foam roller and stick are helping they're still tight. Did 120/80 for most of it.
Wednesday Dec 12, 2012 #
strength & stretching 40:00 [3]
Core DVD.
Calves very sore on the sides right below the knees. Been using the stick and foam roller and it helps, but I expect the running last night tightened them up again.
Calves very sore on the sides right below the knees. Been using the stick and foam roller and it helps, but I expect the running last night tightened them up again.
Tuesday Dec 11, 2012 #
walk/jog 57:03 [3]
TNT - run on the drive with Sandy. We hiked down A-hill, jogged a mile, walked a half and jogged a half, then hiked back up running for a little bit on the hill up Cathedral. Slowly adding distance to how far we jog at a time. The mile split was a little over 11 minutes and the half mile near the end was 5:12. Progress is slow, but at least there's progress on the running front. Not so much on the losing weight front.
Great peanut soup with Karl afterwards.
Great peanut soup with Karl afterwards.
Sunday Dec 9, 2012 #
Event: DVOA Batsto
orienteering race 58:44 [3]
Brown course at Batsto. It's fun to run at Batsto - reasonably flat and easy on the joints. The ground is soft and there are no rocks and I actually pushed and ran a good bit of the course. Made some silly mistakes to #1 and #3 (they were just on trails for goodness sakes and I made them way harder than they needed to be) and was sloppy out of 5 drifting way to the right thinking I was up and over the spur when in fact I was just running down the reentrant like I definitely didn't want to do. Anyway, the blueberry doesn't bother me - it's not thorny or anything so you can push through it - but I heard people grumbling about it. And the sandy soil makes it so easy on the joints so that running doesn't hurt. Was able to push it in spurts - just no endurance. But working on that. A good way to end the DVOA season but planning to head to QOC next weekend.
Saturday Dec 8, 2012 #
trail 38:48 [3]
Test loop. Ran the first 10 minutes, then ran 100 paces, walked 100 paces regardless of whether it was up or down, then ran the last bit from the tree in the meadow to the fire hydrant, walked up the block huffing and puffing.
I should borrow a forerunner sometime and see how long/short this loop really is.
I should borrow a forerunner sometime and see how long/short this loop really is.
Friday Dec 7, 2012 #
hiking 2:00:00 [3]
In the Wissahickon. Managed to pick a time when it wasn't raining. The woods looked really cool today - the lighting probably helped. Didn't really try to push, just tried to keep up a decent pace although the hills were kicking my butt.
Thursday Dec 6, 2012 #
strength & stretching 40:00 [3]
Core DVD
Note
Bought a foam roller and a stick - my calves and toes have been cramping lately. Already, after just two sessions, my calves feel much better. Hard to use the foam roller on my calves, but the stick works great. The foam roller, though, is pretty nice on some other muscles. Will try to develop some sort of routine to do regularly.
Tuesday Dec 4, 2012 #
walk/jog 51:56 [3]
TNT - with Sandy on the drive while Jim an Bob ran the other direction. It was about 12 minutes to get down to the drive (walked all of that), then about 26 minutes to do two miles jogging a bit more than 1/2 of it and 14 to hike back up.
Monday Dec 3, 2012 #
strength & stretching 35:00 [3]
30 minutes of the yoga dvd. I get more sweaty doing that than core dvd.
Then did a bunch of core stuff: push ups, leg lifts, side planks and regular planks.
Then did a bunch of core stuff: push ups, leg lifts, side planks and regular planks.
Sunday Dec 2, 2012 #
orienteering 56:20 [3]
Brown course at Ridley Fox Trot. No real mistakes - probably a handful of hesitations that maybe added up to a minute max. Just pathetically slow. Working on that though so trying not to be discouraged.
Worked epunch all morning - we had 175 starts with 299 people! And that's not even counting the unofficial runner (who shall remain nameless but would have made it 300 if he had registered) and then the couple dozen who did the Ridley Riddle. Really pleased to hear people say that they thought the trail-o was a lot of fun. Hopefully Karl will be inspired to set more of them in the future - he did a great job with this one.
Worked epunch all morning - we had 175 starts with 299 people! And that's not even counting the unofficial runner (who shall remain nameless but would have made it 300 if he had registered) and then the couple dozen who did the Ridley Riddle. Really pleased to hear people say that they thought the trail-o was a lot of fun. Hopefully Karl will be inspired to set more of them in the future - he did a great job with this one.
C • Hey! 3
Saturday Dec 1, 2012 #
hiking 1:12:00 [3]
In the Wissahickon. My back is sore - a sneeze earlier in the day was excruciating. Not sure what I did; hopefully just slept a little funny.
strength & stretching 5:00 [3]
some things for my back:
1 min plank
30 sec side plank each side
12 pu
squats, leg swings, kicks, etc. for my hips which have been sore
1 min plank
30 sec side plank each side
12 pu
squats, leg swings, kicks, etc. for my hips which have been sore