Training Log Archive: vmeyerIn the 31 days ending Mar 31, 2003:
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| 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 | |||||||||||||||||||
Saturday Mar 29, 2003 #
Trail Run (Hat Run 50K) 3:32:00 [3] 16.0 mi (13:15 / mi)
Ran one loop of the HAT Run 50k - 16 miles. Very muddy. Made up time on the downhills when I relaxed into them. Also ran well on the road. Breathing a bit labored up the hills and felt more pooped than I thought I should be after a 5 day rest.
Thursday Mar 27, 2003 #
Note
I got pretty beat up on Saturday & Sunday (shoe rubbed sore on left heel, jammed back and ankle, smashed top on other foot, and some good bruises). My hamstring is also a bit sore still. I am doing half of a 50K trail run on Saturday, so I am taking this week off...
Sunday Mar 23, 2003 #
Orienteering (Orange Grove Blue) 3:20:00 [3] 6.0 mi (33:20 / mi)
I advised Jeff (meet director) to try to get the ROTC groups to attempt a course within their skill level. I should have taken my own advice. Running out of time, I bailed to the road below #18 and came on in. I made some dumb choices - like I was too high on #3 and ended up at #4. Decided to skip #3. Sure wish I had that skip choice later - I would have skipped #14 instead. Then tried to cross-country to #14 and totally hosed it. Oh, well, it was a good workout.
Saturday Mar 22, 2003 #
Trail Run (Appalachian Trail) 2:20:00 [3] 8.0 mi (17:30 / mi)
On a quilt retreat at Front Royal 4H Center. Trail .25 miles from the lodge we were staying in. Walked up the trail 4 miles and then ran down. Took 90 min to go up and 50 to come down. Most enjoyable part of the weekend since I didn't have to listen to Jean and her hard luck stories for hours on end.
Wednesday Mar 19, 2003 #
Running/Walking (W&OD) 46:00 [2] 4.0 mi (11:30 / mi)
With Diane from Columbia Pike to just past Bluemont going under Wilson BLVD. Headwind going back was pretty strong. Walked every 6th minute and a couple more near the turnaround.
Tuesday Mar 18, 2003 #
Walking (Fort Ward) 20:00 [1] 1.3 mi (15:23 / mi)
Walked 6/10 warmup and 7/10 cool down.
Running (Fort Ward) 50:30 [3] 4.75 mi (10:38 / mi)
Ran 8 times around the 6/10 mile (minus about 20 feet) loop (paved). Walked 1/10 mile of each loop. Still felt like I was struggling, but the times were pretty good for me. Hamstring still a bit sore later in the evening and in the morning. Lap times: 623 626 602 619 618 623 624 616
Sunday Mar 16, 2003 #
Orienteering (PWF Blue Day 2) 3:35:57 [3] 14.5 km (14:54 / km)
Did Blue course form US Champs. Distance was 11.07k. My route took me 14.5k.
Trail Run (Control correction) 35:00 [2] 3.2 km (10:56 / km)
Down to a control and back to correct the #. Mostly walked back - almost all uphill. Pooped from earlier course.
Saturday Mar 15, 2003 #
Running/Walking (Lake Accotink) 1:00:00 [2] 5.4 mi (11:07 / mi)
Beautiful day for a run. Mostly ran 5 min and then walked 1. Once around the lake and 2 round trips on the spur. Struggled initially but then picked up and ran some 10 min miles.
Thursday Mar 13, 2003 #
Running (Neighborhood) 55:00 [2] 5.0 mi (11:00 / mi)
Missed the beautiful day - just starting to rain when I got home for work. Laid down wirh Roger for 45 minutes, put dinner together, and then headed out. About 10 degrees cooler than earlier, windy but not raining. From the house to the high school. Considered using the track but decided to go out and about. Down George Mason to the Four Mile Run Trail (paved). The only accurate 1/2 mile marking showed splits of 4:49 (tailwind) and 5:09 (headwind). Pushed myself and breathing was a bit ragged, but it held up.
Walking 7:00 [1] 0.4 mi (17:30 / mi)
Hustled up the BIG hill home just as it started to rain again.
Tuesday Mar 11, 2003 #
Running/Walking (Track) 59:44 [2] 5.0 mi (11:57 / mi)
Wakefield track - 1 mile warmup, and then 6 100 m strides. Then filled out the rest of the 5 miles. Wanted to stop early, but kept adding one lap until I was done. Breathing a bit harsh at the beginning. Lots of coughing up stuff throughout. Did 15/20 laps in lane 6, so distance is underestimated.
Walking (Walk home) 5:12 [1] 0.33 mi (15:46 / mi)
Track to home.
Sunday Mar 9, 2003 #
Orienteering (Broad Creek) 2:33:00 [3] 5.0 mi (30:36 / mi)
Attempted the Blue course - made a huge mistake getting to #2. Spent 75 minutes and about 1.5 miles of additional distance on an already looooong leg. Got 9 controls before heading in. Course listed as 8k. I came up with 8.9 k. Considering the snow still on the ground, and Francis' long legs, I should have done Orange. :)
Wednesday Mar 5, 2003 #
Walking (Warmup/Cool down) 34:00 [1] 2.0 mi (17:00 / mi)
Walked 7:30 to start and finished with 26:30.
Running (W&OD Paved Trail) 1:06:00 [3] 6.15 mi (10:44 / mi)
Bit surprised that quads are sore from Monday. Took off a couple hours early to get a run in on a beautiful afternoon. Took the trail out to past Bluemont park (4 mile marker) and then back home. Times are for 1/2 mile splits and the ones over 5 minutes include about 1 minute walking during the 1/2 mile. Productive coughing and only a little struggle with my breathing. Actually going faster than I felt like I was going.
6:57 (1/2+) 5:44 5:34 5:01 5:37 5:35 5:19 5:20 4:59 4:56 5:15 5:31 (1/2+)
6:57 (1/2+) 5:44 5:34 5:01 5:37 5:35 5:19 5:20 4:59 4:56 5:15 5:31 (1/2+)
Monday Mar 3, 2003 #
Walking 25:43 [1] 1.5 mi (17:09 / mi)
Walked a lap (229 meters on outside lane) between each mile on indoor track at TJ Community Center. Time included detour to water fountain after each mile.
Running 1:34:36 [2] 9.25 mi (10:14 / mi)
Could not face the treadmill another day so went one step better - the indoor track at TJCC - 200 meter on inside lane. I stayed in lane 2 the majority of the time. Reminded me of Ted G's cruise boat run. Spent a lot of time dodging about 30 people from a group home, other groups of chatting women walking 3-4 wide across the track ; soccer balls, basketballs, volley balls, and even a baseball.
Got there at 7:20 pm. Ran a mile and then walked a lap and got water. Felt pretty good though a little tired. Goal was 10 miles. Wanted to quit at 5. Started getting a little stiff after #7. Times for running 1650 meters: 10:24 10:23 10:24 10:20 10:20 10:48 10:03 (1600 meters) 10:56 10:58.
Got there at 7:20 pm. Ran a mile and then walked a lap and got water. Felt pretty good though a little tired. Goal was 10 miles. Wanted to quit at 5. Started getting a little stiff after #7. Times for running 1650 meters: 10:24 10:23 10:24 10:20 10:20 10:48 10:03 (1600 meters) 10:56 10:58.
Saturday Mar 1, 2003 #
Running/Walking (Warmup) 20:00 [1] 1.2 mi (16:40 / mi)
Treadmill. Saw the doctor on Thursday. Have another upper resp infection. Slow warmup to see if chest feels any better than on Wednesday. And it does.
Running/Walking (Treadmill Program High #2) 30:00 [2] 2.2 mi (13:38 / mi)
Breathing felt pretty good.
Running/Walking (Cooldown) 24:00 [1] 1.6 mi (15:00 / mi)
Treadmill