Training Log Archive: vmeyerIn the 30 days ending Sep 30, 2006:
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| 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 | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||
Friday Sep 29, 2006 #
Note
Hard day at work with moving lots of boxes.
Wednesday Sep 27, 2006 #
Running (Wakefield HS Track) 19:51 [3] 2.1 mi (9:27 / mi)
shoes: Saucony - Big Blue 1
Down to the track and 7 more laps around. In lane 5: 233 229 228. In lanes 1-2: 218 215 217 222. There was a group of fitness challenged women walking all over the place - in opposite directions, turning around when the sun was in their eyes, etc. They were pretty large, so I went around then, versus thinking they would get out of my way. A challenging run. :)
C • bc? 8
Walking warm up/down (Wakefield track & home) 10:06 [1] 0.65 mi (15:32 / mi)
shoes: Saucony - Big Blue 1
One more lap in 326 and then home. Nice evening. Wish I could have run longer, but my chest was hurting. Too much dust at work yesterday.
Tuesday Sep 26, 2006 #
Note
Spent 2+ hours last night on the phone and typing on the computer, and paid for it today with a huge pain in my neck.
Sunday Sep 24, 2006 #
Note
Yesterday, I mowed the lawn and moved some wood. Today, I worked an adventure race - 6 AM to 6 PM. I am pooped (and full of pizza).
Oh, and Jon Torrance was the overall winner! Results posted soon.
Oh, and Jon Torrance was the overall winner! Results posted soon.
Friday Sep 22, 2006 #
Running 54:00 [3] 5.3 mi (10:11 / mi)
slept:6.0 weight:181lbs shoes: Saucony - Big Blue 2
Last day of BC for the quarter was to include Ultimate Frisbee, so I met Lisbeth for a run instead. She isn't used to much longer than 3.5-4 miles, so I decided on a run/walk of 4/1 minutes so that we could go longer. This worked very well. Just when she wanted to slow down a little, the beeper would go off and we would walk briskly.
I am coughing a bit now from the car fumes I sucked in, but otherwise it was an excellent run with good company.
I am coughing a bit now from the car fumes I sucked in, but otherwise it was an excellent run with good company.
Running warm up/down 10:00 [1] 0.9 mi (11:07 / mi)
shoes: Saucony - Big Blue 2
Jogged down to the meeting place - lights at the high school are not working so it was pitch black... Then ran up to the other parking lot since Lisbeth was not at the place I thought we had agreed upon. Then back to the original place - had to sprint up the hill after her car since I thought she was leaving because she didn't see my car... Nice and warmed up now - hmmm, why did I think long sleeves was a good idea?
Thursday Sep 21, 2006 #
Misc 1:00:00 [3]
slept:5.0 weight:182lbs shoes: Saucony - Big Blue 2
Got to BC about 10 minutes early and Chris' car was in the parking lot. Yeah!! Anticipated a good session ahead, and I was not disappointed.
Warm up, then situps starting at 15, 14, 13...5 with a 5 second break in between. Run up the garage steps and back to our mats for 15, 20, 25 bicycle with 20 leg lifts in between. Another jog, then Mountain Climbers 15, 20, 25 with the same number of jumping jacks between sets. Planking for 1 and 1.5 minutes somewhere in there.
Bicep curls after that with pushups in between 15, 20, & 25. Then shoulder presses and Burpees. Finished with donkey kicks and leg pulses. Left calf cramped near the end.
Yup, a fine day with lots of variety. I missed a run yesterday.
Warm up, then situps starting at 15, 14, 13...5 with a 5 second break in between. Run up the garage steps and back to our mats for 15, 20, 25 bicycle with 20 leg lifts in between. Another jog, then Mountain Climbers 15, 20, 25 with the same number of jumping jacks between sets. Planking for 1 and 1.5 minutes somewhere in there.
Bicep curls after that with pushups in between 15, 20, & 25. Then shoulder presses and Burpees. Finished with donkey kicks and leg pulses. Left calf cramped near the end.
Yup, a fine day with lots of variety. I missed a run yesterday.
Wednesday Sep 20, 2006 #
Note
slept:10.0 weight:178lbs
The lack of solid sleep caught up with me today...slept until 8:45 this morning. Which means that I skipped BC, and I was late for work.
Tuesday Sep 19, 2006 #
Misc 45:00 [1]
slept:5.0 shoes: Saucony - Big Blue 2
Feeling stiff and sore this morning, especially my legs, so I took it easy at BC. Four corners included pushups, body shapers, burpees, and kareokee each for 1 minute x 2. Followed by sprints in between which I jogged, and I skipped the band resitance running. Did situps & stuff instead.
Monday Sep 18, 2006 #
Note
slept:5.0 weight:179lbs (rest day)
Slept very little Saturday night - maybe 2 hours. Last night was a bit better, but I feel pretty beat up this morning, so I wisely skipped BC.
Note
Sunday Sep 17, 2006 #
Orienteering race (Sprint 1) 19:12 [5] *** 2.4 km (8:00 / km) +40m 7:23 / km
shoes: Poison Ice Bugs
Looking at the heats beforehand, I opinioned that my heat was the toughest of the 4, and it was. The other 3 finished 2, 3, & 4 overall, and I was 10th overall. Felt fatiqued and not breathing well to start, but I was loving the open navigation, so I tried to push as hard as I could. About 10 minutes in, everything started to feel better. Maybe a 10 & 20 second error, but otherwise probably my cleanest one ever.
Just 3 seconds a km slower than my previous best!!
Thanks Clem!
Just 3 seconds a km slower than my previous best!!
Thanks Clem!
Orienteering race (Sprint 2) 32:59 [4] *** 2.32 km (14:13 / km) +55m 12:43 / km
shoes: Poison Ice Bugs
This sprint was less open, requiring more techincal navigation in some parts - I clearly wasn't up to the task. Hesitated to 1 & 2, and I made no real plan to get from 5-6 and paid the price with a 6-7 minute error. This was the amount I finished behind my heat mates - three fairly well matched participants with Clare, Mary, and myself.
Saw Janet as I was relocating from the road back to 6. She commented that she hoped that I hadn't been following her. My response was that I screwed this up all by myself.
I think this sprint was good in the difference it presented, and the requirement to mentally adapt. I have to admit that I was expecting something similar to the first sprint, and I let this one throw me for a loop.
Oh, and my route to the GO control was priceless. I hadn't scoped it out beforehand, but I had in mind it was at the top of the dam(n) hill, but it wasn't! Ran up there with people cheering me on, only to have to run back down.
Thanks Randy! All your hard work on the Farsta and the Sprint was very much appreciated.
Saw Janet as I was relocating from the road back to 6. She commented that she hoped that I hadn't been following her. My response was that I screwed this up all by myself.
I think this sprint was good in the difference it presented, and the requirement to mentally adapt. I have to admit that I was expecting something similar to the first sprint, and I let this one throw me for a loop.
Oh, and my route to the GO control was priceless. I hadn't scoped it out beforehand, but I had in mind it was at the top of the dam(n) hill, but it wasn't! Ran up there with people cheering me on, only to have to run back down.
Thanks Randy! All your hard work on the Farsta and the Sprint was very much appreciated.
Orienteering race (Sprint 3) 27:56 [5] 2.55 km (10:57 / km) +80m 9:28 / km
shoes: Poison Ice Bugs
The last Sprint- in a heat of two with Janet. I hosed #3 - sorry, Janet! This allowed Gail and Clare from the heat 2 minutes behind us to catch and pass us - they actually snuck in to #3 without being seen. I think I punched in here with Mary with Janet just a few seconds behind. Gail, Clare and I regrouped a couple of controls later, but Gail dropped back soon after with crapping (Editor: errr, I meant cramping!!). I stayed within sight of Clare the rest of the way, but I was never able to make back any of the two minutes I lost at #3...
Got some water from a sink when going by one of the buildings late in the course - just what I needed to keep going.
I think this sprint was more a combination of the first two. Very enjoyable and clean with just a few small bobbles besides the one at #3. Of course, it helped that there were so many people criss crossing all over the place.
Got some water from a sink when going by one of the buildings late in the course - just what I needed to keep going.
I think this sprint was more a combination of the first two. Very enjoyable and clean with just a few small bobbles besides the one at #3. Of course, it helped that there were so many people criss crossing all over the place.
C • Gail 5
Saturday Sep 16, 2006 #
Orienteering race (Farsta) 1:31:00 [3] *** 4.5 mi (20:13 / mi)
shoes: Icebugs Sky Blue
maprunner and I split the two legs of the Farsta. Mary went out first while I helped with adminsitrative duties, then it was my turn. Turned my 4.2 km course into a 4.5 mile course!!! Arghhh!! But I enjoyed myself despite falling in the creek up to my neck - think bug on it's back kicking - I had a hard time getting out of the hole my butt was wedged in. But at least I didn't float downstream like Peter.
Orienteering race (Night-O) 39:14 [3] *** 2.55 km (15:23 / km) +55m 13:53 / km
shoes: Poison Ice Bugs
For the Night-O, Dasha and I teamed up. Plan was to take it easy, but we pushed each other. Venturing off trails got us in trouble in two spots, so we mostly stuck to trails after that. Dasha read the map much quicker than I can with a flashlight. We made a compatable team. Very enjoyable event.
Friday Sep 15, 2006 #
Note
slept:8.0 weight:179lbs (rest day)
Slept in this morning, mostly - no sod deliveries to the park at 5:30 to wake me up today, just the phone ringing at 5:40! Aghhh!!!
Thursday Sep 14, 2006 #
Misc 1:00:00 [2]
slept:7.0 weight:180lbs shoes: Saucony - Big Blue 1
Rainy morning - comfortable at 62 degrees. Bobby as instructor. He did better than yesterday, though I think he was winging it again - he doesn't do that very well... Tomorrow, no BC for me.
Wednesday Sep 13, 2006 #
Misc 1:00:00 [2]
slept:5.0 shoes: Saucony - Big Blue 1
Boot Camp was a bit blah with Bobby as the only instructor. Nothing upper body, so Jill, Shawn and I knocked out 30 pushups. I think it had been a whole week since I did any.
Running (Merchants to FT Ward) 27:17 [2] 2.7 mi (10:06 / mi)
shoes: Saucony - Big Blue 2
Another tire with a nail (not flat yet) in it, so I dropped the car off at the Merchant's and went for a run. No real plan, but I ended up going up to Ft Ward, doing 5 laps (below) and then home. 1315 (1.2 mile there mostly uphill) and 1402 (1.50 back - lots of downhill).
Running (FT Ward) 27:25 [3] 3.0 mi (9:08 / mi)
shoes: Saucony - Big Blue 2
Five laps around Ft Ward in 530 524 527 530 533. Probably would have slowed down, but there was a group of 5 running in the opposite direction, and I was determind to be farther ahead of them each time we passed each other. And I was.
Walking (Bottom of hill home) 7:15 [1] 0.45 mi (16:07 / mi)
shoes: Saucony - Big Blue 2
Walked up the hill to the house.
Tuesday Sep 12, 2006 #
Running (W&OD) 39:40 [3] 4.0 mi (9:55 / mi)
slept:6.0 weight:182lbs shoes: Saucony - Big Blue 2
Today was a "long" slow run. We got the slow right, but the long is a bit harder within the time allowed. Group of six stayed together. Since it was pretty dark to start out, the plan was that everyone had a partner. Before I knew it, I had 7 partners - they claim that like my pacing. I told them I was aiming for 10 minute pace and we headed out. At the half mile point, two of them sped up, so, it was Gina, Julia, Michelle, Debbie, and Lizbeth for the rest of the way.
Splits going out were 509 509 518? 509. At the turnaround, I told them I would be picking it up a little and encouraged everyone to hang. And they all did!
Splits coming back were 453 456 439 426. Excellent run.
Splits going out were 509 509 518? 509. At the turnaround, I told them I would be picking it up a little and encouraged everyone to hang. And they all did!
Splits coming back were 453 456 439 426. Excellent run.
Monday Sep 11, 2006 #
Misc 1:00:00 [2]
slept:6.0 shoes: Saucony - Big Blue 1
Core type things with pulsing squats, wall sits, v sits, situps, flutter kicks, running up and down the ramp. Not even 1 pushup!
Little drizzle this morning chased us under the cover of the garage. Wimps!! I missed out on having Jeff on Friday, but it was fun to hear the new people describe this intense guy, and how much they ached afterwards.
Little drizzle this morning chased us under the cover of the garage. Wimps!! I missed out on having Jeff on Friday, but it was fun to hear the new people describe this intense guy, and how much they ached afterwards.
Sunday Sep 10, 2006 #
Biking (W&OD) 1:30:00 [2] 16.0 mi (5:37 / mi)
shoes: Bike shoes
Didn't get out until 9 AM, but it was a pretty comfortable morning. Went to Lake Accotink and helped out at the O meet afterwards. Was going to go out on Orange (maybe), but I decided that I was enjoying sitting in the shade too much.
Saturday Sep 9, 2006 #
Trail Run (Fountainhead) 1:16:30 [2] 6.0 mi (12:45 / mi)
shoes: Icebugs Sky Blue
Out and back on the blue trail after working the VHTRC Women's Half Marathon. Almost 1 PM, so it was a bit warm at 79 degrees.
Friday Sep 8, 2006 #
Misc 1:00 [1]
(rest day)
They were doing a Fitness Test in gym classes today - got to listen to the Pacer test umpteen times. When walking out to lunch, I was challenged to do the situp portion. Knocked out 39 strong ones in 60 seconds.
Thursday Sep 7, 2006 #
Misc 25:00 [1]
slept:6.0 weight:181lbs shoes: Saucony - Big Blue 1
The warm up jog (.4 miles). stretching, some jj, 10 pushups, off for a run with resitance bands, and abs when we got back.
Running 35:00 [3] 3.4 mi (10:18 / mi)
shoes: Saucony - Big Blue 1
I did not want to run with the band around my waist and someone holding it, so I took off for a run by myself. Michaelann ended up following along, so we did the 2.5 mile loop, as well as 2 extra trips up the hill by the high school. Nice cool morning. Very happy to get a run in.
Biking (Commute to work) 10:00 [1] 1.5 mi (6:40 / mi)
The first time I've ridden my bike or walked to work on a weekday - a shame/crime since I live so close, but time is tight in the morning... I was a bit leary because I don't like to ride on the road, and because it seems mostly uphill, but I figured I could tough it out for 1.5 miles, and I did! Against traffic, so that was good. Now I get to ride over to pick up my car from the car dealer after work, or maybe I'll get a ride. :)
Biking (Commute home) 10:00 [2] 1.5 mi (6:40 / mi)
Rode home at lunch time and got a ride back to work with Roger. Geez, this was harder than the trip to work. The steep 1/2 mile uphill was more difficult than the 1 mile gradual uphill. Or, I'm a wuss. And I shifted in the wrong directon, so at one point, I was actually going down the hill instead of up the hill - in front of a witness, of course.
Wednesday Sep 6, 2006 #
Misc 50:00 [2]
slept:5.0 shoes: Saucony - Big Blue 1
Let me see...we did all kinds of little sets of things including some band work for the biceps. Oh, and lots of ab work, especially at the end.
Running 8:45 [4] 0.95 mi (9:13 / mi)
shoes: Saucony - Big Blue 1
Run up to light at George Mason and back.
Tuesday Sep 5, 2006 #
Misc 1:00:00 [2]
slept:6.0 weight:182lbs shoes: Saucony 7 - Banana 1
Everything, especially my right knee was aching in the rainy conditions this morning. Jumping Jacks, Burpees, Moutnain Climbers, squats, dirty dog, walking lunges, planking.
Monday Sep 4, 2006 #
Running 19:30 [2] 2.05 mi (9:31 / mi)
slept:7.0 weight:180lbs shoes: Saucony 7 - Banana 2
Two runs during BC - .95 and 1.1 miles (9:30 & 10 minutes). Felt comfortable.
Misc 40:00 [2]
shoes: Saucony 7 - Banana 2
Twelve people showed on this holiday morning. Low key session with some sprinting, lunges, squats, and ab work, in addition to the runs recorded separately. Got to show off the nice bruise on the back of my leg from backing into a tree branch yesterday.
Sunday Sep 3, 2006 #
Event: QOC: Wheaton
Orienteering race (Wheaton Red) 2:07:43 [3] *** 7.1 km (17:59 / km)
shoes: Poison Ice Bugs
Back to padding my training log with poor O runs. Actually, it really wasn't all that bad apart from the 14 minute error on #2 - I really have to wonder if it was in the right location. Some other more minor issues - like the classic (for me) heading out of #1 sure I was on my compass in the correct direction.
Wheaton is not the best summer time park, and once I got out of the greener areas at the beginning of the course things went better -except for thinking I had gone much further than I had on the way to 9, and messing up 11 a bit...
Passing back by the finish on the way to #5 (about 50 minutes into the course), I sat down at the download station, had a GU, water, and chatted with Heidi. Got to #5 and realized I had left my epunch on the table. Went back for it. Wondered why I didn't quit then...but back to #5 again. What made this especially fun was running along the dog park fence in full view of people sitting on the benches.
Anyway, at #8, I considered quitting, but talked myself into continuing. I knew Heidi was waiting to be relieved, but I figured someone would come along to help people download, and someone did.
Wore my new IceBug shoes and am very happy with them.
Wheaton is not the best summer time park, and once I got out of the greener areas at the beginning of the course things went better -except for thinking I had gone much further than I had on the way to 9, and messing up 11 a bit...
Passing back by the finish on the way to #5 (about 50 minutes into the course), I sat down at the download station, had a GU, water, and chatted with Heidi. Got to #5 and realized I had left my epunch on the table. Went back for it. Wondered why I didn't quit then...but back to #5 again. What made this especially fun was running along the dog park fence in full view of people sitting on the benches.
Anyway, at #8, I considered quitting, but talked myself into continuing. I knew Heidi was waiting to be relieved, but I figured someone would come along to help people download, and someone did.
Wore my new IceBug shoes and am very happy with them.
Friday Sep 1, 2006 #
Misc 1:00:00 [2]
slept:4.0 shoes: Saucony 7 - Banana 1
Good session under the garage cover. More pushups, Burpees, Body Shapers, and jj. Some ramp running, squats, and butt exercies.
Slept poorly - up like 6 times to the bathroom. We had to get the police to come to the school/park behind the house and stop a work crew who was still out there at 10:30 PM grading and laying sod in the dark. The backup beeping was driving us nuts!
Slept poorly - up like 6 times to the bathroom. We had to get the police to come to the school/park behind the house and stop a work crew who was still out there at 10:30 PM grading and laying sod in the dark. The backup beeping was driving us nuts!
C • JJ?! 2
Walking warm up/down (Treadmill) 14:00 [1] 1.0 mi (14:00 / mi)
shoes: Saucony - Big Blue 1
I have off today - even got to use sick leave instead of annual - because they have applied the smelling polyurethane (sp?) stuff to the gym floor. And since my office is inside the old locker room, inside the gym, conditions are such that I got to go home yesterday at 11, and I am off today. Yeah!! Even if it is raining, yeah!!
So, I decided to get a little run in after BC. Waited about 45 minutes and then headed to the basement. No, I didn't change my outfit - though I did have a new shirt on which I got on sale at LL Bean yesterday before getting my haircut. Yes, the fluff is gone! Thank goodness!
So, I decided to get a little run in after BC. Waited about 45 minutes and then headed to the basement. No, I didn't change my outfit - though I did have a new shirt on which I got on sale at LL Bean yesterday before getting my haircut. Yes, the fluff is gone! Thank goodness!
Running (Treadmill) 50:25 [3] 5.0 mi (10:05 / mi)
shoes: Saucony - Big Blue 1
After warming up for .5 mile, I started aroung 5.7 mph, and then I was able to move it to 6.0 mph and stay there. Did stop once to turn off the overhead lights and ran in the dark. Good exercise in balance. Weird though because I bob side to side and the treadmill screen appears to be moving also. Kind of makes me dizzy if I look at it too long. Same outfit. :)