Training Log Archive: SandyIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
11 AM
running 33:45 [3] 2.81 mi (12:01 / mi) +86m 10:58 / mi
ahr:148 max:160
Started a little fast and really died at the end - working hard. Walked from the crosswalk home but ran all the hills. But a huge improvement on this loop. Sandy's training plan is paying off.
Saturday Mar 30, 2013 #
Note
Lots of dancing at the wedding. Lots of eating too!
C • Fun! 10
12 PM
running 19:53 [3] 1.69 mi (11:44 / mi) +11m 11:30 / mi
A quick run to a nearby park before the wedding.
Thursday Mar 28, 2013 #
Note
Something in the air...
Another former student contacted me with this link:
http://www.nytimes.com/2013/03/28/sports/the-barkl...
He has recently gotten into running marathons and ultras and he also remembered I was into orienteering and thought I might enjoy the article. Very bizarre (both the race and the fact that two students from 15 years ago remembered I orienteered).
Another former student contacted me with this link:
http://www.nytimes.com/2013/03/28/sports/the-barkl...
He has recently gotten into running marathons and ultras and he also remembered I was into orienteering and thought I might enjoy the article. Very bizarre (both the race and the fact that two students from 15 years ago remembered I orienteered).
3 PM
trail 1:17:17 [3] 5.99 mi (12:54 / mi)
weight:120.6lbs
Long run with Sandy on the drive. I thought I fixed the gps piece but apparently not. Hmmm....
Here are the paces:
mile 1: 12:45
mile 2: 11:52
mile 3: 11:50
mile 4: 12:13
mile 5: 11:54
part of mile 6 on the drive: 11:04
hike up the hill: 19:33
This felt pretty good so even though it's not any faster than our long run a few weeks ago, it sure felt easier which is a big improvement.
Here are the paces:
mile 1: 12:45
mile 2: 11:52
mile 3: 11:50
mile 4: 12:13
mile 5: 11:54
part of mile 6 on the drive: 11:04
hike up the hill: 19:33
This felt pretty good so even though it's not any faster than our long run a few weeks ago, it sure felt easier which is a big improvement.
Wednesday Mar 27, 2013 #
strength & stretching 45:00 [3]
weight:120.4lbs
Core DVD plus some arm strength plus a little yoga.
Tuesday Mar 26, 2013 #
6 PM
trail 1:10:18 [3] 5.4 mi (13:01 / mi)
weight:120lbs
TNT - ran with Sandy (and Jim for part of it). Big crowd afterwards for dinner: Clem, Karl, Bob, Jim, Dasha, Sandy and me. Nice.
But, in fiddling around with the Garmin, I somehow managed to turn off the GPS or something so no data to go with the run. However, something was recorded, since in Garmin connect, it gives distances along with the laps that I took. Anyway, will need to figure this out.
15:22 warm up (includes walk down to the drive plus some slow jogging on the drive)
16.24 mile and a half at "fast" pace
5.00 slow recovery jog
16.06 mile and a half at "fast" pace
17.25 cool down (includes hike up the hill plus some slow jogging on the drive)
The "fast" pace was what I expected - under 11 minutes per mile but not by much. Felt like I was working but not like I was pushing all out. Actually felt really good tonight.
But, in fiddling around with the Garmin, I somehow managed to turn off the GPS or something so no data to go with the run. However, something was recorded, since in Garmin connect, it gives distances along with the laps that I took. Anyway, will need to figure this out.
15:22 warm up (includes walk down to the drive plus some slow jogging on the drive)
16.24 mile and a half at "fast" pace
5.00 slow recovery jog
16.06 mile and a half at "fast" pace
17.25 cool down (includes hike up the hill plus some slow jogging on the drive)
The "fast" pace was what I expected - under 11 minutes per mile but not by much. Felt like I was working but not like I was pushing all out. Actually felt really good tonight.
Monday Mar 25, 2013 #
strength & stretching 10:00 [3]
Following anniemac's lead, I am building up a yoga/srength routine of my own. This was a start.
Note
weight:119.2lbs
A very bad week for eating healthy - several work functions and I had no willpower whatsoever. I am pleased it was where it was a week ago.
10 AM
hiking 27:57 [0] 1.65 mi (16:57 / mi) +92m 14:26 / mi
Down to the drive - a little jogging - back up to the house. Then shoveled slush.
The Wiss was really pretty but a mucky mess. I thought my shoes were gortex/waterproof - not so much. But glad I got out. The long soak last night must have helped; don't feel too bad today and was very stiff and sore when I got home yesterday. Took three tries to get out of the car.
The Wiss was really pretty but a mucky mess. I thought my shoes were gortex/waterproof - not so much. But glad I got out. The long soak last night must have helped; don't feel too bad today and was very stiff and sore when I got home yesterday. Took three tries to get out of the car.
Sunday Mar 24, 2013 #
Event: DVOA Elk Neck State Park
orienteering 2:07:27 [3] *** 7.8 km (16:20 / km) +320m 13:34 / km
weight:120lbs
Elk Neck - red course.
This was disappointing. I was doing fine (well, only small errors and some legs really well and moving great) up through #11. And then I completely fell apart. Huge mistake to 12 and not clean to 13, 14 or 15. I guess I just got too tired to focus. Physically I felt okay but obviously mentally I wasn't there. Twice I climbed up a huge hill only to realize I needed to go right back down since I wasn't where I thought I was. Grrrr. Could easily have been under two hours.
I thought the woods were great and the course was fun. This is definitely the time of year to be at Elk Neck. Occasionally the deadfall had me scrambling but it wasn't as bad as I remembered so either the course setting avoided the worst of it or else I was lucky in my route choices.
This was disappointing. I was doing fine (well, only small errors and some legs really well and moving great) up through #11. And then I completely fell apart. Huge mistake to 12 and not clean to 13, 14 or 15. I guess I just got too tired to focus. Physically I felt okay but obviously mentally I wasn't there. Twice I climbed up a huge hill only to realize I needed to go right back down since I wasn't where I thought I was. Grrrr. Could easily have been under two hours.
I thought the woods were great and the course was fun. This is definitely the time of year to be at Elk Neck. Occasionally the deadfall had me scrambling but it wasn't as bad as I remembered so either the course setting avoided the worst of it or else I was lucky in my route choices.
Saturday Mar 23, 2013 #
strength & stretching 40:00 [3]
Third time's the charm. Meant to do this Monday and again Wednesday but finally got it done today.
And then had a massage. Aaaaahhhhh......
And then had a massage. Aaaaahhhhh......
Friday Mar 22, 2013 #
11 AM
trail 1:10:03 [3] 5.18 mi (13:31 / mi) +159m 12:21 / mi
Double hill loop with Sandy. This was hard. I'm not sure why - lack of sleep, bad eating, wine - but I did not feel real spry out there today. But Sandy was solid so I just kept my eyes on her heels and followed her around.
The plan was to do the second lap faster than the first and we definitely did that. The first loop was 31.20 and the second was 30.20. It felt a lot harder so I'm glad to see we were going faster even if not by all that much.
The plan was to do the second lap faster than the first and we definitely did that. The first loop was 31.20 and the second was 30.20. It felt a lot harder so I'm glad to see we were going faster even if not by all that much.
Wednesday Mar 20, 2013 #
8 AM
hiking 26:54 [3] 1.41 mi (19:01 / mi) +90m 15:53 / mi
weight:119.6lbs
Knowing I would not get a chance to anything else today, got out for an early hike before heading over to Haverford Friends School to talk with a former student who is now teaching there about some sort of orienteering related programming they might do.
Tuesday Mar 19, 2013 #
6 PM
trail 59:27 [3] 3.67 mi (16:12 / mi) +168m 14:11 / mi
weight:119.6lbs
TNT - hill repeats with Sandy, Jim and Bob. Karl and Clem were off running on the drive somewhere. The plan was for 6 repeats of a 90 second hill but I messed up the first one not looking at the right number on my watch and so stopped for a good bit in the middle so didn't count that as one of the 6. So did 7. The best part is that we decided we would also try to jog all of Cathedral - and we did and we were talking the whole way and it felt so much easier than running that hill usually does. So definitely progress on the training. Pleased that all the times were under 90 seconds - I didn't slow down. The 4th one felt much harder and sure enough, it was a good bit faster. I just tried to maintain whatever ever pace I started and I must have started that one faster. Surprised the last one wasn't slower - I was carrying my extra shirt and headlamp and headband that I had left at the bottom of the hill and it felt really awkward running and carrying all that stuff.
Fantastic peanut soup for dinner.
Fantastic peanut soup for dinner.
Monday Mar 18, 2013 #
Note
weight:119.2lbs
Woohoo!
Sunday Mar 17, 2013 #
Event: DVOA Hibernia County Park
orienteering 1:29:43 [3] 6.05 km (14:50 / km) +175m 12:57 / km
weight:120.8lbs
Red course at DVOA's Hibernia event. Worked epunch all morning until about 1pm and then went on the red course. Was pretty cold getting ready to go out after having sat around for so long, but once I got going it was actually pretty nice.
Had an okay run - no real errors, several big hesitations, and lots of not being able to run as much as I know I need to if I want to do well at upcoming events. Certainly running more than I was in January though so improvement.
Probably would have been in the mix with Ann and Sandy, maybe a minute or so back, if I had run Green. The courses were almost identical - Red didn't go to their #3 and #6 (although I went right by #6 anyway) and I was a little ahead at my #10 (their #12). But maybe not enough to account for all of the extra distance to #3.
I really liked the Red course. I could have done without the legs 16-17-18; the woods over there were trashy and rocky. I think 17 moved WNW by about 100 meters might have been better. But it was still a lot of fun and I'm glad I ran Red.
Had an okay run - no real errors, several big hesitations, and lots of not being able to run as much as I know I need to if I want to do well at upcoming events. Certainly running more than I was in January though so improvement.
Probably would have been in the mix with Ann and Sandy, maybe a minute or so back, if I had run Green. The courses were almost identical - Red didn't go to their #3 and #6 (although I went right by #6 anyway) and I was a little ahead at my #10 (their #12). But maybe not enough to account for all of the extra distance to #3.
I really liked the Red course. I could have done without the legs 16-17-18; the woods over there were trashy and rocky. I think 17 moved WNW by about 100 meters might have been better. But it was still a lot of fun and I'm glad I ran Red.
Saturday Mar 16, 2013 #
strength & stretching 40:00 [3]
weight:120.8lbs
Core DVD plus some yoga stretches.
Went to a dance class with Scott and Katie this morning - it was a blast and I got a sneak preview of their wedding dance.
Went to a dance class with Scott and Katie this morning - it was a blast and I got a sneak preview of their wedding dance.
Friday Mar 15, 2013 #
12 PM
trail 1:29:29 [3] 6.86 mi (13:03 / mi) +189m 12:01 / mi
Long run with Sandy. Felt pretty good for the first 4 miles or so, then they got harder and harder. Even the walk up the road was a real struggle. But we did it.
Looks like we got a little faster towards the end. It wasn't on purpose but it is a bit more downhill on the way back and I did pick it up the last 1/4 mile to try and stop my knee from hurting.
Forgotten to weigh myself the last couple of days. Was in a rush yesterday and this morning my furnace had stopped working (fixed now) which interupted my routine. Have binged a little but hopefully today's workout will take care of that!
Looks like we got a little faster towards the end. It wasn't on purpose but it is a bit more downhill on the way back and I did pick it up the last 1/4 mile to try and stop my knee from hurting.
Forgotten to weigh myself the last couple of days. Was in a rush yesterday and this morning my furnace had stopped working (fixed now) which interupted my routine. Have binged a little but hopefully today's workout will take care of that!
C • Wow 2
Thursday Mar 14, 2013 #
6 PM
running 35:00 [3] 3.27 mi (10:42 / mi) +13m 10:34 / mi
TNT - very easy jogging on the track with Dasha then Dasha & Sandy. It's nice that 11:00 pace now feels really easy. 6 weeks ago it didn't. Had some funny achilles tenderness early on but it went away after 5-10 minutes. Will see if it happens again - never had this before.
Forgot to stop my watch so the track includes the time sitting in the car waiting for Clem to finish his workout.
Forgot to stop my watch so the track includes the time sitting in the car waiting for Clem to finish his workout.
Wednesday Mar 13, 2013 #
7 AM
hiking 32:52 [3] 1.6 mi (20:30 / mi) +92m 17:24 / mi
Quick morning hike.
Tuesday Mar 12, 2013 #
6 PM
hiking 15:31 [0] 0.88 mi (17:38 / mi) +8m 17:09 / mi
weight:121lbs
TNT - the plan was for a two mile tempo run. Hiked down to the drive and started the warmup but I had to make an emergency stop in the restroom. They very conveniently put one in right near the bottom of my reentrant. So this time is the hike down and jog to the loo. I then managed to hit the lap button so had to end everything and start over.
trail 50:28 [0] 3.65 mi (13:50 / mi) +112m 12:37 / mi
And this is the rest of the workout - some more warm up, the two miles and then the cool down and hike back up. Sandy got a bad stitch near the end so we had to stop but I didn't know how to pause the workout. You can see where we stopped for about 2 minutes on the track.
A very quiet dinner afterwards with Jim. We were all tired I think.
A very quiet dinner afterwards with Jim. We were all tired I think.
Monday Mar 11, 2013 #
Note
weight:120.6lbs
Got home around 1am but couldn't wind down until about 3am (drank some coffee on the plane to make sure I could make the drive from Dulles to Philly) so very tired this morning despite sleeping pretty late.
Have a nasty bruise on the top of my leg where I fell on some wet rocks in a tiny stream on Sunday. It was one of those "of course" moments - I was just thinking that I was keeping my feet amazingly dry given the conditions when I slipped and landed on my side in 6 inches of water getting everything soaked.
Have a nasty bruise on the top of my leg where I fell on some wet rocks in a tiny stream on Sunday. It was one of those "of course" moments - I was just thinking that I was keeping my feet amazingly dry given the conditions when I slipped and landed on my side in 6 inches of water getting everything soaked.
Sunday Mar 10, 2013 #
orienteering 1:11:55 [3]
Another good outing with only a handful of small errors. Once again kept drifting right - not sure what's up with that. But kept focus a little better. Brought shot blocks with me and instead of eating all 3 right before I started ate 1 and then ate the 2nd at about 30 mins and the 3rd at about an hour. Not really sure if that made a difference.
Route choice was questionable in a few places and hesitated quite a bit in others. Couldn't run as much as on Saturday - guess I've still got a ways to go.
5th again with people shifting up and down around me and 5th overall for the weekend. Glad I decided to run F50+ even though I felt pretty beat up afterwards and my knee kept not wanting to work. But that could have been partly due to sitting around in the cold as we waited for the last few stragglers.
Route choice was questionable in a few places and hesitated quite a bit in others. Couldn't run as much as on Saturday - guess I've still got a ways to go.
5th again with people shifting up and down around me and 5th overall for the weekend. Glad I decided to run F50+ even though I felt pretty beat up afterwards and my knee kept not wanting to work. But that could have been partly due to sitting around in the cold as we waited for the last few stragglers.
Saturday Mar 9, 2013 #
Event: 2013 IS IC Championships
orienteering 1:06:35 [3]
Messed up near the end, drifting way right. Figured out what I must have done when things didn't make sense but was still hesitant while correcting. Was really surprised about how far right I was. Then must have been getting tired because I really lost focus on the last few controls and made some more small errors.
But, knee felt okay on the course and I ran maybe 30-40% of it - hard to know for sure but certainly more than recent efforts. So feeling good that the training is paying off.
5th for the day in F50+ which was the largest age class for women this weekend outside of the IS classes.
But, knee felt okay on the course and I ran maybe 30-40% of it - hard to know for sure but certainly more than recent efforts. So feeling good that the training is paying off.
5th for the day in F50+ which was the largest age class for women this weekend outside of the IS classes.
Friday Mar 8, 2013 #
orienteering 50:00 [3]
In Kansas to help Valerie with results.
Model event shenanigans. Hiked most of it, did a little jogging.
Model event shenanigans. Hiked most of it, did a little jogging.
Wednesday Mar 6, 2013 #
Note
weight:120.8lbs
Tough workout last night. Probably still a bit dehydrated.
Tuesday Mar 5, 2013 #
8 AM
hiking 26:54 [3] 1.43 mi (18:46 / mi) +89m 15:44 / mi
Got out late so nice and sunny, but the wind was still pretty intense.
All my crocuses are in full bloom this morning.
All my crocuses are in full bloom this morning.
6 PM
trail 1:17:52 [3] 5.57 mi (13:59 / mi) +151m 12:54 / mi
TNT - an interval workout with Sandy. 3 x 1200m tempo, 2 1/2 min recovery followed by 3 x 200m fast, 200m slow.
Here's the mile pace on the 200's:
1: 10:34; 15:19
2. 10:31; 14:47
3. 11:07; 14:08
We sure know how to jog slowly for the recovery!
The 1200's were on her watch, the 200's on mine. I just figured out how to download the whole workout onto my watch. Next time.
Jim, Bob and Karl also there. Great minestrone afterwards.
Here's the mile pace on the 200's:
1: 10:34; 15:19
2. 10:31; 14:47
3. 11:07; 14:08
We sure know how to jog slowly for the recovery!
The 1200's were on her watch, the 200's on mine. I just figured out how to download the whole workout onto my watch. Next time.
Jim, Bob and Karl also there. Great minestrone afterwards.
Monday Mar 4, 2013 #
Note
I am on a roll! Found a dress for Scott's wedding. It fits great but wouldn't have a few weeks ago, so real incentive to stick to the new eating routine.
strength & stretching 1:15:00 [3]
Yoga class.
8 AM
hiking 34:04 [3] 1.64 mi (20:45 / mi) +97m 17:32 / mi
weight:121.4lbs
Very windy. Worked up a sweat on the hill but froze up as soon as I was out of the trees.
Sunday Mar 3, 2013 #
Note
Didn't weigh myself this morning - didn't want to know. Couldn't stop myself from snacking last night. Phooey.
I don't feel sick but I did feel very, very lethargic yesterday and not particularly peppy today.
Hiked pretty slowly at HR. It felt really cold when I got there so wore my heavy down jacket - but it was above freezing and I've gone in much lighter layers in those temps before and I didn't even break a sweat today. Again, don't feel at all sick, but it does seem odd. Hopefully I'm not going to get hit with something in the next couple of days.
Had a wonderful dinner with Dennis and Emily on the way home - went to a sushi place near them that was fantastic. It's Dennis' birthday - he's 25!
I don't feel sick but I did feel very, very lethargic yesterday and not particularly peppy today.
Hiked pretty slowly at HR. It felt really cold when I got there so wore my heavy down jacket - but it was above freezing and I've gone in much lighter layers in those temps before and I didn't even break a sweat today. Again, don't feel at all sick, but it does seem odd. Hopefully I'm not going to get hit with something in the next couple of days.
Had a wonderful dinner with Dennis and Emily on the way home - went to a sushi place near them that was fantastic. It's Dennis' birthday - he's 25!
12 PM
map hiking 1:56:03 [3] 2.59 mi (44:47 / mi) +58m 41:52 / mi
One more loop in the southeast corner.
map hiking 1:07:14 [3] 1.78 mi (37:45 / mi) +86m 32:50 / mi
And a loop in the north section.
Saturday Mar 2, 2013 #
Note
weight:123.2lbs
Knees complaining today. Better take it easy.
Friday Mar 1, 2013 #
strength & stretching 25:00 [3]
weight:123.2lbs
Part of the core DVD. Fiddled around for 10 minutes while the netbook didn't want to play the file so didn't have time for the whole thing. Skipped ahead to the side planks and they seemed a little easier. I've been practicing and have figured out a better position so my shoulders don't hurt.
6 PM
running 39:05 [3] 2.95 mi (13:15 / mi) +46m 12:38 / mi
TNT - on the track with Ann and Dasha. Somehow managed to stop my watch so I'm not at all sure what I actually did for this workout. I jogged (very slowly - Ann was walking) a lap then did a 1-2-3-4-3-2-1 ladder, so ran hard for 100, recover for 100, ran hard for 200, recover for 200, etc. I was trying to take splits but must have hit the wrong button. Pooh.
It looks like the track garmin has the 3-4-3-2-1 plus cool down.
It looks like the track garmin has the 3-4-3-2-1 plus cool down.
running 10:00 [3]
I'll add on 10 minutes for the warm-up and the the beginning of the intervals.
And a nice dinner afterwards with Clem, Tom, Dasha and Ann to celebrate lots of things: the new Briar Patch, Ann's job, my promotion, and more. Great fun.
And a nice dinner afterwards with Clem, Tom, Dasha and Ann to celebrate lots of things: the new Briar Patch, Ann's job, my promotion, and more. Great fun.