Training Log Archive: vmeyerIn the 30 days ending Nov 30, 2005:
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Wednesday Nov 30, 2005 #
Trail Run (Potomac Overlook Park) 1:08:00 [2] 4.6 mi (14:47 / mi)
weight:175lbs
Took a couple hours of leave this afternoon to retreive the epunch equipment. Took advantage of the beautiful afternoon, and the location of the pickup, to go to Potomac Overlook Park for a trail run. Happened upon the bird house, so I stopped by and visited the birds - two owls and a hawk. Scrambled over the rocks to get to the Potomac River and then turned back to Military Road.
Tuesday Nov 29, 2005 #
Note
slept:5.0 weight:175lbs
Post vacation weigh in shows +1 lb - not bad at all.
Walking warm up/down (Treadmill) 10:00 [1] 0.66 mi (15:09 / mi)
shoes: Saucony 7 - Banana 1
Warm up and down - 5 minutes each.
Situps: 50
Stretching: some
Situps: 50
Stretching: some
Running (Treadmill program) 50:00 [2] 4.65 mi (10:45 / mi)
shoes: Saucony 7 - Banana 1
Program - 1 minute at 5.0, 6.0, 5.0, 5.6, 6.6 mph.
Started out do the next higher one like I have been, but decided to go one lower instead...just a little chesty today.
Started out do the next higher one like I have been, but decided to go one lower instead...just a little chesty today.
Monday Nov 28, 2005 #
Running/Walking (Track & Bike trail) 1:24:47 [2] 7.3 mi (11:37 / mi)
weight:176lbs
Home safely around 12:30 PM sans luggage, but thrilled despite that. Beautiful day with temp of 63 when I started out. Down to track to run/walk alternating laps. Did 11 of these in lane 6 and then bailed when the indoor track team came and took over. Had already been shagging soccer balls coming onto the track. Lane 6 splits: 229 332 221 339 221 339 212 343 213 341 209.
So, headed home to check on the luggage situation. Still none, so headed off to the bike trail since I was feeling loose and pain free. Continued to run with some walk breaks... Half splits were 442 and 432.
Situps: 50
Weight is what I was when I arrived home. Will have to see my morning weight for the true comparison...
Luggage just arrived - have to unpack now.
So, headed home to check on the luggage situation. Still none, so headed off to the bike trail since I was feeling loose and pain free. Continued to run with some walk breaks... Half splits were 442 and 432.
Situps: 50
Weight is what I was when I arrived home. Will have to see my morning weight for the true comparison...
Luggage just arrived - have to unpack now.
Sunday Nov 27, 2005 #
Note
slept:7.0 (rest day)
Another rest day - unplanned. Should have run this morning despite the light rain since it was not so cold out. Because this last day in Davenport just got away from me... Will try to run tomorrow when I get home (after proper stretching)...
Saturday Nov 26, 2005 #
Running race (Symphony of Lights 5K) 26:48 [5] 3.1 mi (8:39 / mi)
slept:3.0 weight:178lbs shoes: Saucony 7 - Banana 1
Started the day off with a massage - deeper than on Tuesday. Yes, they could become addictive, though I'll probably keep it an Iowa Thanksgiving vacation treat...
After lunch and a nap, I drove to Clinton, Iowa to join Darcy and Ted Good for the Symphony of Lights 5K. Lots of fun - good setup and enjoyable course. It was hilly and curvy which forced me into paying attention to the tangents and had me pushing to get up the hills. I did have to walk about 10 feet x 2 - once up a hill until I was egged on to run, and the other time at the 2nd water stop...
Miles were 809 849 855. Excellent effort! And yes, Eddie, I beat Darcy. Ted was 4th overall, and all 3 of us were 2nd in our age groups.
P.S. The weather was beautiful with temps in the low 50s at race start...
After lunch and a nap, I drove to Clinton, Iowa to join Darcy and Ted Good for the Symphony of Lights 5K. Lots of fun - good setup and enjoyable course. It was hilly and curvy which forced me into paying attention to the tangents and had me pushing to get up the hills. I did have to walk about 10 feet x 2 - once up a hill until I was egged on to run, and the other time at the 2nd water stop...
Miles were 809 849 855. Excellent effort! And yes, Eddie, I beat Darcy. Ted was 4th overall, and all 3 of us were 2nd in our age groups.
P.S. The weather was beautiful with temps in the low 50s at race start...
Friday Nov 25, 2005 #
Note
slept:8.0 (rest day)
Just some stretching and 50 situps today.
Thursday Nov 24, 2005 #
Running race (Turkey Trot 5 Miler) 45:25 [4] 5.0 mi (9:05 / mi)
slept:8.0 shoes: Saucony 7 - Banana 1
Woke up with no pain in my hamstring - just a little sore now. So, started thinking I could do the race in 45 minutes - a PR for 5 miles back to when I was in college.
Temps were 22 degrees with a "feels like" of 6 degrees. Winds at 21 and gusting to 33! The wind was brutal, especially up the long uphill and also on the straightaway home...so, I settled for a race PR (I think)...
Miles were 1010 (uphill) 901 914 904 756 (back downhill).
Very proud of my effort. Especially since I ended up pitching in for 2 hours before the race - electronic timing area, of course! By race time my feet were so cold I considered bailing.
Stretched some afterwards and 40 situps.
Previous years: 99: 4542, 00: 4854, 01: 4706, 03: 4731, 04: 4730, 05: 4525
Temps were 22 degrees with a "feels like" of 6 degrees. Winds at 21 and gusting to 33! The wind was brutal, especially up the long uphill and also on the straightaway home...so, I settled for a race PR (I think)...
Miles were 1010 (uphill) 901 914 904 756 (back downhill).
Very proud of my effort. Especially since I ended up pitching in for 2 hours before the race - electronic timing area, of course! By race time my feet were so cold I considered bailing.
Stretched some afterwards and 40 situps.
Previous years: 99: 4542, 00: 4854, 01: 4706, 03: 4731, 04: 4730, 05: 4525
Tuesday Nov 22, 2005 #
Note
rhr:8 (injured) (rest day)
Right hamstring is painful. I had a massage today - my first ever. Very nice. Plan to repeat it on Saturday. Iowa prices - $50 an hour.
Walking 20:00 [1] 1.0 mi (20:00 / mi)
Walked down to and back from the running store to take advantage of their semi-annual 20% off sale. Bought 2 new pairs of shoes which I plan to keep better track of. My other 7! pairs in rotation have gotten all mixed up. Usually know they are getting old when my right toe pushes through the top of the shoe...
Monday Nov 21, 2005 #
Walking (Duck Creek Bike Trail) 1:16:00 [1] 5.0 mi (15:12 / mi)
slept:8.0
Plan was for an easy run this morning, but a sore right hamstring made running too painful. But, since I was already out the door, I went for a walk instead. Temps were around freezing with wind chill about 7 degrees cooler than that - not an issue until the return trip - wow!
Situps: 50.
Not sure why the hammy hurts - maybe from favoring the groin.
Situps: 50.
Not sure why the hammy hurts - maybe from favoring the groin.
Sunday Nov 20, 2005 #
Trail Run (Scott County Park, Iowa) 1:10:00 [2] 5.25 mi (13:20 / mi)
I Googled for a trail run possibility and drove out about 20 miles to Scott County Park. Turns out there is a Nature Trail of maybe 2 miles. But I got confused and took little side trails and looped one part 3 times and turned it into 5+ miles. Nice underfoot - no rocks, soft & grassy, and very little climb. Next to a creek which I crossed a number of times.
Took pictures. Legs kind of dead - but a nice, crisp morning. Very enjoyable. Situps after: 50.
Took pictures. Legs kind of dead - but a nice, crisp morning. Very enjoyable. Situps after: 50.
Saturday Nov 19, 2005 #
Note
slept:3.0 weight:174lbs
Iowa November 19-28.
Set the alarm for 4:30 AM to run on the treadmill before I left, and even though I was awake, that didn't happen...maybe when I get to Iowa today.
Weight last year - before 186 & after 190.
Set the alarm for 4:30 AM to run on the treadmill before I left, and even though I was awake, that didn't happen...maybe when I get to Iowa today.
Weight last year - before 186 & after 190.
Running (Duck Creek Bike Trail) 1:18:51 [3] 8.16 mi (9:40 / mi)
Reached Iowa safely, had homemade cookies upon arrival, then lunch (pizza), a nap (90 minutes), & a run (windy outbound) and better on the return trip. Shorts and short sleeves in the mid-50s. Splits out - 510 503 450 440 445 447 459 616 (mostly walking) and back - 422 437 441 436 445 452 422 (trying to catch someone in front of me) 448. Right groin a little tight. Knees a little sore - will break out the peas and ice in a bit. Didn't expect to go 8, but I was looking forward to the return trip & having the wind at my back.
Situps after: 50
Situps after: 50
Thursday Nov 17, 2005 #
Walking (Warm up/cool down) 10:00 [1] 0.67 mi (14:56 / mi)
slept:7.0 weight:174lbs
Treadmill - 5 minute warm up & 5 minute cool down. 50 situps afterwards.
Running (Treadmill Program) 50:00 [3] 5.15 mi (9:43 / mi)
Did what is fast becoming one of my favorite workouts on the treadmill - canned program does 1 minute each @ 5.6, 6.6, 5.6, 6.0, 7.0 mph x 10. Felt good throughout except for maybe 5 minutes from 30-35 in. Then strong again for the last 15 minutes.
Note
I have observed that my training time plummets when I don't spend 3 hours at a time screwing up a course.
Wednesday Nov 16, 2005 #
Note
slept:8.0 weight:174lbs (rest day)
An unplanned rest day - running late from work since I was running late to work - and with company for dinner (Pam), then working with her on some embroidery designs.
I need to make sure I don't slack off too much this week, because the let down from an event usually turns into a month of inactivity for me...
I need to make sure I don't slack off too much this week, because the let down from an event usually turns into a month of inactivity for me...
Tuesday Nov 15, 2005 #
Note
slept:11.0 weight:175lbs
Yesterday was a rest day - like I had a choice...I couldn't keep my eyes open after work, so I slept for 2 hours. Had dinner, did the dishes, watched tv, and slept for 9 more hours. I am feeling hung over but better today.
Running (Neighborhood) 36:30 [3] 3.8 mi (9:36 / mi)
Squeezed a run in between appointments this afternoon. Measured halves 420 430.
Walking (In betweens) 16:30 [1] 1.2 mi (13:45 / mi)
Brisk walking between spurts of running. Needed to add a little distance, so I walked up the Walter Reed Drive hill for the first time in years.
Sunday Nov 13, 2005 #
Orienteering race (Fair Hill Long O) 1:40:47 [4] *** 7.6 km (13:16 / km) +270m 11:16 / km
slept:5.0 shoes: Silva K80
Got out at 8 AM before working results. Plan was to make sure I always knew where I was instead of going off mindlessly... Worked well - took a little longer today to start and make a plan. Had only one significant error at #10. Made the mistake at looking at my watch just before that for the first time and then thinking I could break 100 minutes. Just enough distraction for a 3-4 minute error.
Felt sluggish at times, but time is more a reflection of being REALLY careful.
Great weekend! Weather, courses, company, facilities, etc.
Felt sluggish at times, but time is more a reflection of being REALLY careful.
Great weekend! Weather, courses, company, facilities, etc.
Saturday Nov 12, 2005 #
Orienteering race (Fair Hill Green) 55:03 [3] *** 4.2 km (13:06 / km)
Later...
Okay, it is later...it was a goofy morning - at least that is what I told Sandy I felt like on the way to the event.
I was so distracted before and at the start - changed shoes because the insoles I wanted to use made my heel slip. Then put insoles into the wrong feet . Ran partway to start without my bib - didn't want to be one of those people without my bib - grumble, grumble. Then got to start only to discover that the check wasn't working. Decide after putting my dibber into the clear, the check, another clear, another check - that I would just start. Well, the start wouldn't work then. So, I run those back to the download. We figure out that the check was really a clear. Problem resolved and back to the start.
Get my map and start. Start is close to the edge of the map and confuses me. Sort that out and head into the woods. Visit all 5 other controls in the area before sorting myself out and finding mine. Goofy, for sure.
Fairly clean run after #1. Breathing was a struggle throughout - residual of the hard effort from the day before.
Very enjoyable day.
Okay, it is later...it was a goofy morning - at least that is what I told Sandy I felt like on the way to the event.
I was so distracted before and at the start - changed shoes because the insoles I wanted to use made my heel slip. Then put insoles into the wrong feet . Ran partway to start without my bib - didn't want to be one of those people without my bib - grumble, grumble. Then got to start only to discover that the check wasn't working. Decide after putting my dibber into the clear, the check, another clear, another check - that I would just start. Well, the start wouldn't work then. So, I run those back to the download. We figure out that the check was really a clear. Problem resolved and back to the start.
Get my map and start. Start is close to the edge of the map and confuses me. Sort that out and head into the woods. Visit all 5 other controls in the area before sorting myself out and finding mine. Goofy, for sure.
Fairly clean run after #1. Breathing was a struggle throughout - residual of the hard effort from the day before.
Very enjoyable day.
Friday Nov 11, 2005 #
Event: US Long Course Champs
Orienteering race (Fair Hill Sprint) 22:55 [5] *** 2.6 km (8:49 / km) +80m 7:38 / km
spiked:12/13c slept:3.0 weight:176lbs shoes: Silva K80
Ran as hard as I could - had a little problem breathing from 8-9-10, but straightened it out to finish strong.
C • 3
Wednesday Nov 9, 2005 #
Running (From car dealer) 22:15 [2] 2.3 mi (9:41 / mi)
Dropped the car off - something is loose and rattling around in the steering wheel... Measured half was 450 - flat. First mile all down hill almost. Nice evening for a run.
Walking 18:00 [1] 1.25 mi (14:24 / mi)
Walked the rest of the way home.
Tuesday Nov 8, 2005 #
Mowing/Yard (Mowed lawn) 5:00 [1] 0.0 mi
weight:178lbs (rest day)
I don't record the lawn mowing to be able to claim training anymore...I record it more to see how often I have to mow the lawn. Luckily, it isn't very often - it stays healthier when kept longer through the summer.
Sunday Nov 6, 2005 #
Orienteering race (Pohick Bay Green) 1:26:19 [3] *** 5.5 km (15:42 / km) +190m 13:23 / km
slept:4.0 shoes: Silva K80
A beautiful day. Out early before working epunching. Legs a bit sluggish, go figure...though I managed an excellent run-in. Would have been better but I couldn't remember what tree I had stashed the finish control behind.
Saturday Nov 5, 2005 #
Trail Run (Fountainhead to Bull Run) 2:30:00 [3] 12.0 mi (12:30 / mi)
slept:8.0 weight:180lbs shoes: Saucony Hurricane 6
Slept better last night. And I was right - the 175 from the day before was very temporary.
Woke up early enough but piddled around answering email, so I didn't leave the house until 7:30 - 7:00 was my goal. Anyway, had one of those stupid mornings where I wasted 15 minutes being mislocated while driving to a park that I have driven to often.
Started my run frustrated for being stubborn and not stopping to sort myself out resulting in a 10 mile detour.
About 6 minutes into the run, I look at my watch and wonder if I can even make the 6 minutes back to the car. I am thinking the last 2 weeks have caught up with me. But I decided to go on a bit further and try to get a couple of miles in. With a GU around mile 5, I did 6 miles out and 6 miles back. Never really felt terrible or really great either.
The trail was leaf covered and I had to really pay attention to the blazes.
And I really need to find a trail shoe that I can bond with. The running shoe is just not enough traction - don't feel like I am getting much push off.
Beautiful day with lots of runners and dogs with owners out.
Miles: 1351 1223 1222 1102 1218 1319 1321 1339 1039 1211 1236 1214
I was 178 after my run...
Woke up early enough but piddled around answering email, so I didn't leave the house until 7:30 - 7:00 was my goal. Anyway, had one of those stupid mornings where I wasted 15 minutes being mislocated while driving to a park that I have driven to often.
Started my run frustrated for being stubborn and not stopping to sort myself out resulting in a 10 mile detour.
About 6 minutes into the run, I look at my watch and wonder if I can even make the 6 minutes back to the car. I am thinking the last 2 weeks have caught up with me. But I decided to go on a bit further and try to get a couple of miles in. With a GU around mile 5, I did 6 miles out and 6 miles back. Never really felt terrible or really great either.
The trail was leaf covered and I had to really pay attention to the blazes.
And I really need to find a trail shoe that I can bond with. The running shoe is just not enough traction - don't feel like I am getting much push off.
Beautiful day with lots of runners and dogs with owners out.
Miles: 1351 1223 1222 1102 1218 1319 1321 1339 1039 1211 1236 1214
I was 178 after my run...
Friday Nov 4, 2005 #
Note
slept:4.0 weight:175lbs (rest day)
A temporary 175 pounds... Not sleeping well the last few nights...but also able to get up in the morning on time.
I think tomorrow's run will be on the trail from Fountainhead north to Hemlock and back - maybe 12-15 miles.
Just finished the laundry - now I remember why I don't like to train - all the extra dirty clothes to wash!!
I think tomorrow's run will be on the trail from Fountainhead north to Hemlock and back - maybe 12-15 miles.
Just finished the laundry - now I remember why I don't like to train - all the extra dirty clothes to wash!!
Thursday Nov 3, 2005 #
Running (Boot Camp loop +) 43:20 [3] 4.5 mi (9:38 / mi)
slept:3.0 weight:176lbs
Same loop as last Thursday though it got dark about halfway through. I didn't walk any today but it was a little slower than last week but more consistent maybe. Took advantage of two 30 second red light breaks to catch my breath.
Measured halves were 439 450. Did not feel like the easist run of the week, but didn't feel like I was struggling either... Beautiful evening.
Measured halves were 439 450. Did not feel like the easist run of the week, but didn't feel like I was struggling either... Beautiful evening.
Walking (Around the block) 9:00 [1] 0.5 mi (18:00 / mi)
Very easy half mile around the block to finish up.
Wednesday Nov 2, 2005 #
Walking (Treadmill) 10:00 [1] 0.7 mi (14:17 / mi)
5 minute warm up and cool down.
Running (Treadmill Speed Intervals) 50:00 [3] 5.15 mi (9:43 / mi)
Treadmill - 1 minute @ 5.6, 6.6, 5.6, 6.0, 7.0 mph x 10.
Situps: 40
Situps: 40
Tuesday Nov 1, 2005 #
Walking (W&OD) 24:00 [1] 1.8 mi (13:20 / mi)
weight:179lbs
About 4 minute warm up, then 20 minutes more (mostly jogging & walking) after running the 4 miles listed separately below.
Situps after: 2 x 40
Situps after: 2 x 40
Running (W&OD) 36:00 [3] 4.0 mi (9:00 / mi)
Got a ride out to East Falls Church metro area after an afternoon appointment. Executed my plan perfectly which was to go slowly to the 5.5 mile mark, then run without stopping for 4 miles. The 1.5 mile mark is just after the light at Columbia Pike and it had just changed. So, I looped back and dropped down to the 4 Mile Run trail to finish it off.
Splits were 428 434 431 432 432 428 422 423.
Beautiful afternoon. A drug free run, though my knees were screaming for the Advil near the end of this all pavement run.
Splits were 428 434 431 432 432 428 422 423.
Beautiful afternoon. A drug free run, though my knees were screaming for the Advil near the end of this all pavement run.