Training Log Archive: vmeyerIn the 31 days ending Jan 31, 2006:
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Tuesday Jan 31, 2006 #
Misc 45:00 [2]
slept:6.0 weight:178lbs shoes: Saucony 7 - Banana 2
Ankle less swollen this morning but more purple. No pain except with bending it to the side.
Raining and 45 this morning. Good day to stay in bed. But I didn't, though the conversation in my head went on for about 10 minutes.
Time is short this morning becasue they decided to have the session inside the community center, but the center was late opening. So, they went and ran around in the rain which I didn't want to do.
Anyway, after the doors opened, we decided it was too warm inside and went to the garage after all. So, a wasted 15 minutes for me.
Anyhoo, little stretching, 80 jumping jacks, mountain climbers, planking, pushups. Then rotated with pulsing squats, jump rope, sprints up the garage ramp (slow but doable) x 3 sets. Then the set was V sits, jump rope, walking lunges up the garage ramp x 2 sets. Finished with crunches (and some leg lifts instead for me).
Raining and 45 this morning. Good day to stay in bed. But I didn't, though the conversation in my head went on for about 10 minutes.
Time is short this morning becasue they decided to have the session inside the community center, but the center was late opening. So, they went and ran around in the rain which I didn't want to do.
Anyway, after the doors opened, we decided it was too warm inside and went to the garage after all. So, a wasted 15 minutes for me.
Anyhoo, little stretching, 80 jumping jacks, mountain climbers, planking, pushups. Then rotated with pulsing squats, jump rope, sprints up the garage ramp (slow but doable) x 3 sets. Then the set was V sits, jump rope, walking lunges up the garage ramp x 2 sets. Finished with crunches (and some leg lifts instead for me).
Monday Jan 30, 2006 #
Misc 1:00:00 [2]
slept:6.0 weight:175lbs shoes: Saucony 7 - Banana 1
Ankle stiff, swollen, and bruised looking this morning. Seems to be painful only when bending to the side... Got up, but then decided to go back to bed. Roger wanted to know why, so I showed him my ankle and he inquired if that was really enough to keep me home. So, that was enough to egg me on, and it was down to the kitchen for OJ and Advil, then off to BC. Did not do the warmup lap, and inquired what the plan was for the day. No running, so I decided to stay.
Lot of pushups, wall situps, planking, Burpees, Mountain Climbers, crunches, leg lifts, flutter kicks.
Lot of pushups, wall situps, planking, Burpees, Mountain Climbers, crunches, leg lifts, flutter kicks.
Sunday Jan 29, 2006 #
Event: QOC - Great Falls, MD
Orienteering race (Great Falls MD Brown) 46:30 [4] *** 3.5 km (13:17 / km)
spiked:4/8c shoes: Silva K80
White and Brown were the only offerings today, so I went with Brown... With Sandy in town and manning the epunch with Heidi, I started out around 10, instead of my usual 8 AM. A couple of sprinkles on the way to the park. Why didn't this get through to me - I went out without a map case. Too high on #1, nailed 2, one hill off on 3, hit the trail on 4 though I didn't intend to, long leg to 5 - happy with this effort though it was mostly a memory O' so that I could keep the map dry enough so it wouldn't fall apart, 6 was very short leg & no problem, glasses fogging badly so off they come, and I blow 7 with about 3 minutes of error, 8 another tentative control, and then done. Whew, is that one long sentence, or what?! About 5 minutes of error. Rain mostly stopped as I was finishing.
Orienteering (GF MD Brown Take 2) 1:45:00 [2] *** 3.5 km (30:00 / km)
8c shoes: Silva K80
Went out on the Brown for a second time with dtdo. Good thing she got me before I changed clothes, because I was wet and cold and ready to hunker down in the warm building... I put a dry shirt on, had a GU and water and was ready to go again.
Original idea was to do a Orange together, but with no Orange today, we tackled the Brown, and not an easy Brown at that. I probably talked too much, but I hope it was some help. I enjoyed myself except when I helped Dan blow #2 (about 20 minute error) and #5 (about 10 minutes). I had nailed these the first time... Part of the time at #2 was deciding whether I could go on after hearing my ankle pop. After a bit, I was able to go on and finished the course with no pain. We'll see how smart that was tomorrow - swollen and bruised. Pictures tomorrow if it gets real pretty.
Original idea was to do a Orange together, but with no Orange today, we tackled the Brown, and not an easy Brown at that. I probably talked too much, but I hope it was some help. I enjoyed myself except when I helped Dan blow #2 (about 20 minute error) and #5 (about 10 minutes). I had nailed these the first time... Part of the time at #2 was deciding whether I could go on after hearing my ankle pop. After a bit, I was able to go on and finished the course with no pain. We'll see how smart that was tomorrow - swollen and bruised. Pictures tomorrow if it gets real pretty.
Saturday Jan 28, 2006 #
Orienteering 1:01:33 [3] *** 2.6 mi (23:40 / mi)
8c slept:6.0 weight:175lbs shoes: Silva K80
Training. One major error with partner, Kathleen L - on one of my legs of the Handrails/Leap Frog exercise (2.7 km). What a beautiful day - spring like conditions, great company, good exercise. Here is the Forerunner 301 route - in additional to my poor navigation on the way to 7, the was some poor gps tracking near 7.
Handrails/Leapfrog route
Handrails/Leapfrog route
Orienteering 24:21 [4] *** 2.1 km (11:36 / km)
spiked:6/7c shoes: Silva K80
Zig Zag Compass exercise. Only had 25 minutes to do this one after messing up the first exercise, so did this one as hard as I could. Nailed all controls except the one that most of the people were also off on as well.
Zig Zag Compass Route
Zig Zag Compass Route
Orienteering (Line O') 43:09 [1] 1.16 mi (37:12 / mi)
shoes: Silva K80
Only did half of this. Didn't realize that map was 1:5000 at first. Adjusted finally and then was in the scruffy part of the woods. Not reading the map well, and couldn't convince myself that the brown circles (knolls as far as I was concerned), were actually boulders which couldn't move. Whatever, I bailed and came back to the car with pooped legs and sore feet. So, enjoyed the rest of my day as a spectator.
Friday Jan 27, 2006 #
Misc (Inside) 1:00:00 [1]
slept:5.0 weight:174lbs shoes: Saucony 7 - Banana 2
Inside again today since it was "only" 28 F out. That was fine with me. Stretching, 50 jumping jacks, suicide sprints, and then ultimate frisbee for ~ 40 minutes - teams were 4 on 4. We played in the small gym, so the action was quick. I can not throw a frisbee worth a darn, and I don't catch too well either. So, I ran around as a decoy on offense, and on defense I used intimidation tactics & jumped up and down and hooted and hollered. Our team won. For the last 10 minutes, we did crunches.
I had 2 packets of oatmeal before class, but I was craving McD's pancakes on the way to work. I have fought off the urge...for now.
I had 2 packets of oatmeal before class, but I was craving McD's pancakes on the way to work. I have fought off the urge...for now.
Note
Last day of the BC session for the month - though the next session starts right up on Monday. This has been well worth the time and money ($109 per month for 3 months). Though I haven't really lost any weight this month, things are getting easier to do - breathing wise and fitness wise.
Thursday Jan 26, 2006 #
Misc (Inside) 1:00:00 [2]
slept:6.0 weight:176lbs shoes: Saucony 7 - Banana 1
Damn, it was windy & cold this morning - a "feels like" temp of 16 F! So, we had the session inside the community center. Whew, thank goodness since I really hate wind! I had to take off 4 layers.
Jogging, stretching, then abs - on a 4 count, we did flutter kicks, scissor kicks, bicycle, and leg lifts x 10 or 20 - 3 sets. Then lunges followed by jumping rope (3 sets). Pulsing squats and suicide sprints (show them up on these today). :) Pushups and situps (60s, 45s, 30s) of each. Did 15 regular pushups, the rest on my knees. Finished with shoulder presses and crunches with partner resistance. Then bolted out of there since it was 7 AM.
Good session. Chris did a nice job.
Jogging, stretching, then abs - on a 4 count, we did flutter kicks, scissor kicks, bicycle, and leg lifts x 10 or 20 - 3 sets. Then lunges followed by jumping rope (3 sets). Pulsing squats and suicide sprints (show them up on these today). :) Pushups and situps (60s, 45s, 30s) of each. Did 15 regular pushups, the rest on my knees. Finished with shoulder presses and crunches with partner resistance. Then bolted out of there since it was 7 AM.
Good session. Chris did a nice job.
Running warm up/down (Treadmill) 10:00 [1] 0.67 mi (14:56 / mi)
shoes: Saucony 7 - Banana 1
and situps after: 100
pushups this evening: 3 x 10
pushups this evening: 3 x 10
Running (Treadmill program) 50:00 [2] 4.63 mi (10:48 / mi)
shoes: Saucony 7 - Banana 1
Program: 1 min @ 5.0 6.0 5.0 5.4 6.4 mph x 10
Wednesday Jan 25, 2006 #
Misc 1:00:00 [2]
slept:3.0 weight:176lbs shoes: Saucony 7 - Banana 1
A crappy night again - no reason - just kept waking up...
Boot Camp was good - Jeff was back after being out two days.
Warm up lap, stretching, Mountain Climbers & Burpees. Off to the field to run a lap. Then pushups - did 10 each time before switching to girlie pushups for 20 more. Alternated pushups with other some stuff - shoulder presses, tricep curls. Sprints & V sits, then lots of situps with variations to finish.
Chillier today because it was a little windy. 39 F but wished I had kept my long sleeve shirt on - moisture in the air...
Boot Camp was good - Jeff was back after being out two days.
Warm up lap, stretching, Mountain Climbers & Burpees. Off to the field to run a lap. Then pushups - did 10 each time before switching to girlie pushups for 20 more. Alternated pushups with other some stuff - shoulder presses, tricep curls. Sprints & V sits, then lots of situps with variations to finish.
Chillier today because it was a little windy. 39 F but wished I had kept my long sleeve shirt on - moisture in the air...
Tuesday Jan 24, 2006 #
Note
My daughter, Sarah, turns 25 today. And so does the first of my five dental crowns - I went into labor at the dentist...
Misc 24:00 [1]
slept:7.0 weight:176lbs shoes: Saucony 7 - Banana 1
Slept from 10 to 5 without waking up! Yeah!! Stretching, 80 jumping jacks, then the run list below. I got back before everyone else (the faster people took a detour to stretch out the route), so I ran an extra loop and missed a bunch of ab work. Did do some situps, crunches, and situps with resistance.
Running 36:00 [2] 3.6 mi (10:00 / mi)
shoes: Saucony 7 - Banana 1
From the BC site to Walter Reed, right to Dinwiddie, right to George Mason, right to Four Mile Run (2.42 miles). Then ran up and back between Walker Reed and George Mason (1.18 miles).
Running warm up/down (Wakefield track) 8:26 [1] 0.6 mi (14:03 / mi)
shoes: Saucony 7 - Banana 2
Evening run with temps in the high 40s. Jogged down to the track & walked back.
100 situps afterwards since I missed a bunch of the ab work this morning.
100 situps afterwards since I missed a bunch of the ab work this morning.
Running (Wakefield HS Track) 57:23 [3] 5.95 mi (9:39 / mi)
shoes: Saucony 7 - Banana 2
Ran in lane 6 - 22 laps. Spilts were 240 235 234 235 232 234 235 237 233 234 235 238 236 236 238 236 239 241 241 240 239 235. Average lap time of 236 = 224 in lane 1. Felt good, just dragging a little near the end as it got dark.
Monday Jan 23, 2006 #
Misc 1:00:00 [2]
slept:6.0 weight:177lbs shoes: Saucony 7 - Banana 2
Raining & 37 F this morning at 0520, but I had no problem getting up. Did contemplate then crawling back into bed when I got back, but the desire was gone by then...
Not the best class. Second instructor was new & a bit tentative. Split into 2 groups after stretching & 80 jumping jacks. Up & back high kicks, side shuffle, high kicks, side shuffle, lunges, standing lunges, sprints. Some other filler things while standing around - jumping jacks, mountain climbers, ski hop, jumping jacks with scissor kick, body shapers (Burpees w/ 2 push ups thrown in). Finished with crunches (I did situps) and flutter kicks.
I liked the sprints best & did not like the ski hopping side to side.
I stripped to shorts sleeves & then to my shorts. Got a few gasps from the others. :)
Not the best class. Second instructor was new & a bit tentative. Split into 2 groups after stretching & 80 jumping jacks. Up & back high kicks, side shuffle, high kicks, side shuffle, lunges, standing lunges, sprints. Some other filler things while standing around - jumping jacks, mountain climbers, ski hop, jumping jacks with scissor kick, body shapers (Burpees w/ 2 push ups thrown in). Finished with crunches (I did situps) and flutter kicks.
I liked the sprints best & did not like the ski hopping side to side.
I stripped to shorts sleeves & then to my shorts. Got a few gasps from the others. :)
Sunday Jan 22, 2006 #
Orienteering race (GF MD Green) 1:05:31 [4] *** 5.3 km (12:22 / km) +170m 10:39 / km
10c slept:5.0 weight:176lbs shoes: Silva K80
Started about 8:20 on a cool, perfect morning for orienteering. Over ran 1 & 2 (about 4 minutes in errors here) before settling in. Actually read contours and knew where I was through the most technical area. Very pleased with my run. Kathleen beat me by lots, and I lost to Helen by 7 seconds.
Worked epunching afterwards & had 150 epunch starts on Orange-Blue!! Here is a picture of Seabass (down from my hometown of Baltimore, MD) and me - don't you like how we are framed by those serious looking fellows?! And my car too...
Worked epunching afterwards & had 150 epunch starts on Orange-Blue!! Here is a picture of Seabass (down from my hometown of Baltimore, MD) and me - don't you like how we are framed by those serious looking fellows?! And my car too...
Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Silva K80
Ran out to the 3rd control on Brown & back looking for a lost epunch before the event even started (the meet director was prerunning). I didn't find it, but it was turned in later.
Saturday Jan 21, 2006 #
Note
(rest day)
My rest day has included 8 loads of laundry (2 more will get the whole chore done). And a trip to the MCI (soon to be Verizon) Center for the Duke vs Georgetown. Seven rows from the floor & about the 35 yard line, across from the Georgetown bench. I am not a huge Georgetown fan - usually go to the games to gab with Glenda, the holder of season tickets... But it was fun to see the underdog perform admirably and defeat Duke.
Friday Jan 20, 2006 #
Misc 42:00 [2]
slept:5.0 weight:176lbs shoes: Saucony 7 - Banana 2
Nice morning with temps in the low 40s. 2 warmup laps, stretching & 100 jumping jacks. Then partnered up for suicide sprints alternating with Burpees w/ a pushup added while partner was doing her sprints x 2 sets. 25 pushups after. Then same setup with V sits followed by pushups. Third rotation was sprints & pushups followed by crunches. Off for a run. Then lots of crunches to finish. I did bicycle, flutter kiks, and situps instead. I was burping like crazy after the earlier crunches...
Running 18:00 [3] 1.75 mi (10:17 / mi)
shoes: Saucony 7 - Banana 2
From site to George Mason to Dinwiddie & back. Walked a little of the uphill. Felt good despite yesterday's run, just didn't have the strength to get up the hill at first. Then I was motivated from behind & was able to "run" most of the way.
Thursday Jan 19, 2006 #
Misc 1:00:00 [2]
slept:6.0 weight:178lbs shoes: Saucony 7 - Banana 1
Easier day in general than yesterday. Stretching, step ups & toes kicks, and then split into 4 groups - I was in #2. 2 lap Ranger Run (RR), then two laps around the soccer field - side shuffle in each direction. Skipping, butt kicks, run to the top of the garage. Sprints then run to the top of the garage. Flutter kicks & bicycle then 2 more laps of RR. Finished with Superwoman, Aquaman, and some alternating stuff like that.
Temperature was 32 F to start - I had 3 polypro layers on - took one off & was comfy.
Temperature was 32 F to start - I had 3 polypro layers on - took one off & was comfy.
Running (Lake Accotink) 1:22:59 [4] 8.4 mi (9:53 / mi)
shoes: Saucony Omni Trail
Beautiful afternoon, so left early to run an errand & then to the lake. Conditions were great - the rain & decompossing leaves have softened up the hard fire road, and the little gray rocks are sunk in more so they aren't so irritating. Thought I would do just one loop and the spur, but I was feeling so good, that I went for another loop & ran it in virtually the same time! I believe this is the fastest ever (3737 & 3740, the spur was 742).
Half splits:
505 453 450 605 (only significant uphill) 430 (long gentle decline) 446 456
501 453 458 556 (only significant uphill) 437 (long gentle decline) 454 510
The question is, will I regret this enthusiasm at Boot Camp tomorrow?!
Half splits:
505 453 450 605 (only significant uphill) 430 (long gentle decline) 446 456
501 453 458 556 (only significant uphill) 437 (long gentle decline) 454 510
The question is, will I regret this enthusiasm at Boot Camp tomorrow?!
Wednesday Jan 18, 2006 #
Misc 1:00:00 [3]
slept:6.0 weight:176lbs shoes: Saucony 7 - Banana 2
Temp at 520 AM - 58 F! but raining. Determined to maintain my perfect attendance, so up and out the door. Session was under cover of the parking garage today. Took about 5 minutes and I was down to shorts & a short sleeve shirt.
Anyway, after stretching, we did jumping jacks, mountain climbers, alternating sets. Ran up to top of garage and back. Then wall sits alternated with non-girlie pushups (20, 18, 13 - supposed to be 20). Run up & back & then wall sits alternated with standing lunges (10 x 3 sets). Final rotation was wall sits with jumping squats (10 x 3 sets).
Then band work - squats with arm work above the head. Alternated with pushups (3 x 10 sets). Then some other stuff - I blacked out about this point - just kidding...
Back to the mat - pushup position rotated to the side on one arm alternating each side about 5 times, alternating with 20 crunches x 3 sets.
I would pat myself on the back after this hard session, but my upper arms are toast (especially the left one...).
Anyway, after stretching, we did jumping jacks, mountain climbers, alternating sets. Ran up to top of garage and back. Then wall sits alternated with non-girlie pushups (20, 18, 13 - supposed to be 20). Run up & back & then wall sits alternated with standing lunges (10 x 3 sets). Final rotation was wall sits with jumping squats (10 x 3 sets).
Then band work - squats with arm work above the head. Alternated with pushups (3 x 10 sets). Then some other stuff - I blacked out about this point - just kidding...
Back to the mat - pushup position rotated to the side on one arm alternating each side about 5 times, alternating with 20 crunches x 3 sets.
I would pat myself on the back after this hard session, but my upper arms are toast (especially the left one...).
Tuesday Jan 17, 2006 #
Misc 1:00:00 [3] 3.0 mi (20:00 / mi)
slept:3.0 weight:177lbs shoes: Saucony 7 - Banana 2
A hard effort today. Stretching followed by Mountain Climbers, Stepping up/down on the curb, & Burpees (?). We kept doing these while groups were sent off towards the Walter Reed hill. He started with group 5, 4, 3, and then put everyone left together - aghhh! Too fast - but I hung in there for the .4 mile Ranger Run to the the bottom of the hill. Then up the .2 mile hill x 2 (could only run 1/3 of the 1st & 1/2 of the 2nd one). The next 4 repeats were a block less, and the last 3 were a little shorter. I got better as I went on and was able to run the last ones without any walking.
Then ran back to the parking lot & finished with planking, with dips & piking... Some stretching to finish.
Then ran back to the parking lot & finished with planking, with dips & piking... Some stretching to finish.
Running warm up/down (Treadmill) 10:00 [1] 0.65 mi (15:23 / mi)
shoes: Saucony 7 - Banana 1
Evening session on the treadmill. Didn't feel like going out in the gloomly, getting ready to rain, evening.
IPod - Cristina Luis (song makes me what to jig), Gloria Estefan (Everlasting Love - love the tempo), Elton John (7 slow songs so had to swtich to something else). So, some songs at the beginning of the alphabet, and then CL & GE one more time to finish...
IPod - Cristina Luis (song makes me what to jig), Gloria Estefan (Everlasting Love - love the tempo), Elton John (7 slow songs so had to swtich to something else). So, some songs at the beginning of the alphabet, and then CL & GE one more time to finish...
C • Woah 9
Running (Treadmill program) 25:00 [3] 2.6 mi (9:37 / mi)
shoes: Saucony 7 - Banana 1
Program was 1 min at 5.6 6.6 5.6 6.0 7.0 mph x 5. When I started struggling to maintain the 7.0, I reduced the speed for the last 25 minutes.
Running (Treadmill program) 25:00 [2] 2.3 mi (10:52 / mi)
shoes: Saucony 7 - Banana 1
Program was 1 minute at 5.0 6.0 5.0 5.4 6.4 mph x 5. Felt so easy after the first 25 minutes at the higher intervals.
Monday Jan 16, 2006 #
Misc 1:00:00 [2] 2.2 mi (27:16 / mi)
slept:4.0 shoes: Saucony 7 - Banana 1
Hard session, but with the kind of variety that makes it go pretty fast. Stretching followed by jumping jacks (~80 or 100). Then ran a lap (.2 mile) as fast as we could. I took this one easy (about 2 minutes) to see where my legs and breathing were. Then pulsing squats, flutter kicks, and situps for 30 seconds. Next rotation was 2 laps (.4 miles), more ps, fk, & situps for 45 seconds. Last rotation was 1 lap & the situps increased to 60 seconds.
Then off for a 2 lap ranger run (.4 mile) in two groups. So, I was with the fastest group this time. Really no problem keeping up in this format. Laps after the first one were between 1:35 and 1:45.
The next rotation was a lap, bench dips, and V sits. Then 2 laps, and the above. Finished up with 2 more laps of ranger run.
Finally some crunches - I did reverse crunches and bicycle since regular crunches make me queasy...
Stretching to finish. No rush since there is no work today... Good start to the day. As I write this, I am waiting for my baked goods to come out of the oven and it is only 8:10 AM!
Then off for a 2 lap ranger run (.4 mile) in two groups. So, I was with the fastest group this time. Really no problem keeping up in this format. Laps after the first one were between 1:35 and 1:45.
The next rotation was a lap, bench dips, and V sits. Then 2 laps, and the above. Finished up with 2 more laps of ranger run.
Finally some crunches - I did reverse crunches and bicycle since regular crunches make me queasy...
Stretching to finish. No rush since there is no work today... Good start to the day. As I write this, I am waiting for my baked goods to come out of the oven and it is only 8:10 AM!
Sunday Jan 15, 2006 #
Trail Run (Loch Raven) 1:57:00 [3] 9.0 mi (13:00 / mi)
slept:6.0 weight:177lbs shoes: Saucony Omni Trail
Met Sandy at Eddie's for a run on the trails near Eddie's place. I got the elapsed time as a couple of minutes longer - perhaps Eddie stopped his watch during his stops to let us get ahead so he could run hard to catch up? Ummm, right, that was why he stopped all of those times.
Temps were in the very low 30s with wind blowing about 20 mph. Brrr, it was cold! But of course, I had to strip off my 3rd layer within a mile of starting...
Afterwards, we had apple pancakes (Thanks, Sandy!) and I had a specially prepared waffle. Thanks, Eddie!!
I got a bit more in later when Eddie & I walked back down to get a tutorial on using a polarized filter...
Temps were in the very low 30s with wind blowing about 20 mph. Brrr, it was cold! But of course, I had to strip off my 3rd layer within a mile of starting...
Afterwards, we had apple pancakes (Thanks, Sandy!) and I had a specially prepared waffle. Thanks, Eddie!!
I got a bit more in later when Eddie & I walked back down to get a tutorial on using a polarized filter...
Saturday Jan 14, 2006 #
Note
slept:8.0 (rest day)
Lazy day except I walked from the Bethesda metro to Peggy & Nadim's house. Very windy, and was rethinking my offer of food & my choice of a heavy shower gift. But once I crested the hill, all was well. Shins were crabbing about the walk.
Friday Jan 13, 2006 #
Misc 1:00:00 [2] 1.9 mi (31:35 / mi)
slept:4.0 weight:177lbs shoes: Saucony 7 - Banana 1
Walked & then jogged to warm up (.4 mile). Then some stretching followed by stations - jumping jacks, mountain climbers, burpees (sp?), push ups - each station for 1 minute x 2.
Then we ran to Walter Reed hill - up 2/3 &back down ("ran" most of this one), up all the way (walked more of this time). Distance was .9 from the parking garage... Then to the park for pushups and bench dips.
Ran back to the site (.6 mile in 5:28). Crunches to finish.
Off day tomorrow - yeah!!
Then we ran to Walter Reed hill - up 2/3 &back down ("ran" most of this one), up all the way (walked more of this time). Distance was .9 from the parking garage... Then to the park for pushups and bench dips.
Ran back to the site (.6 mile in 5:28). Crunches to finish.
Off day tomorrow - yeah!!
Thursday Jan 12, 2006 #
Misc 1:00:00 [2]
slept:3.0 shoes: Saucony 7 - Banana 2
Another damp morning with lots of fog & temps at 44.
Lots of ab work today alternating with pushups and that kind of stuff. Flutter kicks, situps, crunches.
Slept terribly last night again - took forever to fall asleep & then kept waking up when I did finally fall asleep.
Lots of ab work today alternating with pushups and that kind of stuff. Flutter kicks, situps, crunches.
Slept terribly last night again - took forever to fall asleep & then kept waking up when I did finally fall asleep.
Walking warm up/down (To track & back) 9:35 [1] 0.6 mi (15:58 / mi)
shoes: Saucony 7 - Banana 2
Like many others, warm temps for January - 67 F @ 5 PM. Walked down to the track and back after running...
Running (Wakefield HS Track) 48:24 [2] 8.0 km (6:03 / km)
shoes: Saucony 7 - Banana 2
Was able to use the track as I had hoped. Plan was to run as close to 10 mph, err 10 minutes per mile :), but not look at my watch after every lap. Looked after the first one to gauge speed and then kept a steady pace for the rest. Well, except the last one when I decided I just had to catch this young woman who was prancing around in lane 2 - very odd looking style. I was in lane 1. She didn't look like she was going very fast at all, but she stayed around the same distance ahead of me for ~8 laps. So, I accelerated with one lap to go and passed her. I complimented her on how well she was running - hey, I can be nice. And she said she was just taking lessons to learn how to run. Aghhh! Dark with 10 to go, but the lights for the tennis court at one end of the track helped. And we didn't get kicked out.
Splits: 228 230 226 224 225 223 224 224 229 225 229 228 227 225 227 228 227 223 223 210 = 9:40 per mile average.
Good run.
Splits: 228 230 226 224 225 223 224 224 229 225 229 228 227 225 227 228 227 223 223 210 = 9:40 per mile average.
Good run.
Wednesday Jan 11, 2006 #
Misc 46:00 [2]
slept:6.0 shoes: Saucony 7 - Banana 2
Slept 6 solid hours last night - yeah!!! Temps 44 & misting at game time. Started with stretching, bicycle alternated with moutain climbers, then a Ranger Run (listed separately below). Sprints up the garage ramp and skipping back down x 7.5. Planking with variations alternated with bicep work. Then ran .4 mile fast (~3 minutes), finishing up with ab work (flutter kicks, crunches, leg lifts). Good hard effort - only bailed on one set of flutter kicks when I just couldn't get them going again...
Running (Ranger Run) 14:00 [2] 1.4 mi (10:00 / mi)
shoes: Saucony 7 - Banana 2
Tried to sneak into the easier group 3 but was caught, so I had to push harder than I wanted to in group 2...but it was okay.
Tuesday Jan 10, 2006 #
Misc 1:00:00 [1]
slept:3.0 weight:177lbs shoes: Saucony 7 - Banana 1
After stretching & some jumping jacks - mostly stuff with the legs: pulsing squats, mountain climbers, the thing where you put your hands down & then push your legs out, then back in, and up, then walking lunges, skipping, sideways shuffle, etc. Then some hip flexor work - these are sore right now. Some band work for the chest area.
Voice is 50% better than yesterday, and yesterday was also a drug free day.
Voice is 50% better than yesterday, and yesterday was also a drug free day.
Running (Fort Ward) 56:48 [3] 6.0 mi (9:28 / mi)
shoes: Saucony 7 - Banana 2
Another beautiful day with temps near 50. I want to run two days during the week, even with the BC sessions, so I headed to Fort Ward Park after work. This is a paved 6/10 mile loop which I did 10 times. I thought I was starting out slowly, but laps 2 & 3 were a bit fast. So, I walked part of 4, 5, and then some of 8, & 9 when I was getting tired. Splits: 545 538 536 546 547 536 539 546 554 520. The last one was really fast because a young woman came up on my shoulder at the end of the 9th lap, so I ran lap 10 really hard to hold her off. She acknowledged the effort when I stopped with a "thanks for motivating me", as I said "good job."
Anyway, one of those days when the run was almost a pleasure. Of course, I am paying the price 3+ hours later with substained coughing.
Situps: 50
Anyway, one of those days when the run was almost a pleasure. Of course, I am paying the price 3+ hours later with substained coughing.
Situps: 50
Monday Jan 9, 2006 #
Misc 23:00 [1]
shoes: Saucony 7 - Banana 2
Temp was 48 F @ 5:20 AM!! Hoping for not much running today, but again it was not to be. Warm up and stretch and then head up to the Walter Reed hill. The hill has a profile like this - .^.
Back down the hill and off to Wakefiled HS track to run sprints. Ran these are the artifical football field. Sprints of 50, 75, 100 yards, followed by 6 x 50 yards. Did well on these since I was pretty warmed up. From here we ran the quick way back to the site.
The early run has loosened up my chest - some productive coughting afterwards. Woke up every hour last night to go to the bathroom. Agghhh!!
Back down the hill and off to Wakefiled HS track to run sprints. Ran these are the artifical football field. Sprints of 50, 75, 100 yards, followed by 6 x 50 yards. Did well on these since I was pretty warmed up. From here we ran the quick way back to the site.
The early run has loosened up my chest - some productive coughting afterwards. Woke up every hour last night to go to the bathroom. Agghhh!!
Running (Boot Camp) 33:00 [2] 3.0 mi (11:00 / mi)
shoes: Saucony 7 - Banana 2
This is the running part of today's session. Had to walk up part of the Walter Reed hill. Ran hard for the last mile from the track back to the car.
Everything feels pretty good today except the top of my left foot which I bruised by tying my shoe too tight.
Everything feels pretty good today except the top of my left foot which I bruised by tying my shoe too tight.
Misc 3:00 [1]
Situps: 2 x 30
Pushups: 2 x 10
Pushups: 2 x 10
Sunday Jan 8, 2006 #
Orienteering (Prince William Forest Par) 2:55:00 [2] *** 8.5 mi (20:35 / mi)
15c slept:9.0 shoes: Silva K80
Lots of sleep last night - finally! Tom Carr was in town and was the primary motivation for a QOC get together. So, on this beautiful day (temps around 40), 10 of us met at PWF and ran the Blue course from Day 1 (11.09 km) of the 2002 US Champs. Everyone hung some controls/streamers except me...
I went out right away since I would be the slowest of the group. Found what I thought was #1, but there was only a very old streamer there. Not wanting to admit defeat on the very first control, I relocated from the road, and then from the stream (16 minutes since I arrived for the first time). Then Kris came within sight, and we did 10 more minutes of searching, including relocating from a nearby rock pile. Finally accepted that something wasn't right and headed to #2. Found out later that the bag was hung elsewhere & the old streamer was from a previous event...
Kris and I went together from here. With energy flagging, I accepted her suggestion of skipping from 5 to 10. We met up with Heidi around 13. It was nice to have company, though I wasn't paying attention a whole lot of the time - just getting exercise.
Voice is still hoarse but feeling pretty decent.
I went out right away since I would be the slowest of the group. Found what I thought was #1, but there was only a very old streamer there. Not wanting to admit defeat on the very first control, I relocated from the road, and then from the stream (16 minutes since I arrived for the first time). Then Kris came within sight, and we did 10 more minutes of searching, including relocating from a nearby rock pile. Finally accepted that something wasn't right and headed to #2. Found out later that the bag was hung elsewhere & the old streamer was from a previous event...
Kris and I went together from here. With energy flagging, I accepted her suggestion of skipping from 5 to 10. We met up with Heidi around 13. It was nice to have company, though I wasn't paying attention a whole lot of the time - just getting exercise.
Voice is still hoarse but feeling pretty decent.
Saturday Jan 7, 2006 #
Note
slept:6.0 (rest day)
A rest day - no reason to be totally stupid. Maybe I'll sew... Got some sleep last night thanks to the perfect combination of cold medication and liquid to down it with.
Well, to not be a total slug, I worked in the garden for a little while and did 60 situps...
Well, to not be a total slug, I worked in the garden for a little while and did 60 situps...
Friday Jan 6, 2006 #
Misc 45:00 [1]
slept:3.0 shoes: Saucony 7 - Banana 2
Met at the track by my house today for a Fitness test. Pretty dark the whole time though not like in the woods...
I got there early and ran 800 meters to warm up. Then some stretching & jumping jacks.
Then 2 minutes of situps - I did 68. The best was 100. Followed by as many pushups as you could do. I did 30 and maybe could have done 40, but I wanted to leave room for improvement. :) The best was 60.
Then we ran 3200 meters. I thought it was only going to be 1600...
After that was a little cool down walking, then they wanted us to run up & down the bleacher steps - umm, it is dark out, I can't see. Probably the only time I have balked at attempting something. So, we ran the ramps instead. Ab work - leg lifts, flutter kicks, and bicycle crunches. Stretching to finish & at work on time 3 times out of 4 this week, and the 4th I was only 5 minutes late becasue I got sidetracked.
I got there early and ran 800 meters to warm up. Then some stretching & jumping jacks.
Then 2 minutes of situps - I did 68. The best was 100. Followed by as many pushups as you could do. I did 30 and maybe could have done 40, but I wanted to leave room for improvement. :) The best was 60.
Then we ran 3200 meters. I thought it was only going to be 1600...
After that was a little cool down walking, then they wanted us to run up & down the bleacher steps - umm, it is dark out, I can't see. Probably the only time I have balked at attempting something. So, we ran the ramps instead. Ab work - leg lifts, flutter kicks, and bicycle crunches. Stretching to finish & at work on time 3 times out of 4 this week, and the 4th I was only 5 minutes late becasue I got sidetracked.
Running race (BC Fitness Test) 17:03 [4] 3.2 km (5:20 / km)
shoes: Saucony 7 - Banana 2
400 meter lap times: 204 211 208 208 212 210 211 200
I finished 3rd out of 12 while averaging 835 per mile. The best didn't lap me, and the one ahead finished in 1630 - my goal for next time.
Pleased with my effort especially since I am still coughing at night and not getting much good sleep.
I finished 3rd out of 12 while averaging 835 per mile. The best didn't lap me, and the one ahead finished in 1630 - my goal for next time.
Pleased with my effort especially since I am still coughing at night and not getting much good sleep.
C • Wow 5
Thursday Jan 5, 2006 #
Misc 1:05:00 [1]
slept:3.0 shoes: Saucony 7 - Banana 1
Another poor sleep night including some coughing...
Got to BC early and ran an extra 6 minutes while measuring the warmup loop - it is ~.2 miles. Did 3 of these in ~6:20.
BC started with jump rope, then stretching. Then 2 laps (.4 mile), jump rope (1-2 minutes x 3) alternated with bench stepping (1-2 minutes x 3). After that was bicep curls with the band (2 minutes x 3) alternating with hanging from a bar (didn't do this very well - all that dead weight to support).
Back to the mats for ab work - 3 sets of flutter kicks, leg lifts, & crunches (which still make me queasy).
Today seemed easier. Oh, and my butt isn't quite so sore today either.
Got to BC early and ran an extra 6 minutes while measuring the warmup loop - it is ~.2 miles. Did 3 of these in ~6:20.
BC started with jump rope, then stretching. Then 2 laps (.4 mile), jump rope (1-2 minutes x 3) alternated with bench stepping (1-2 minutes x 3). After that was bicep curls with the band (2 minutes x 3) alternating with hanging from a bar (didn't do this very well - all that dead weight to support).
Back to the mats for ab work - 3 sets of flutter kicks, leg lifts, & crunches (which still make me queasy).
Today seemed easier. Oh, and my butt isn't quite so sore today either.
Walking warm up/down (Treadmill) 10:00 [1] 0.62 mi (16:08 / mi)
shoes: Saucony 7 - Banana 1
5 min up & 5 min down.
Situps before: 40
Situps before: 40
Running (Treadmill program) 30:00 [2] 2.8 mi (10:43 / mi)
shoes: Saucony 7 - Banana 1
Regular program a notch lower tonight: 1 min at 5.0 6.0 5.0 5.4 6.4 mph x 6.
Wednesday Jan 4, 2006 #
Misc 45:00 [2]
slept:4.0 weight:178lbs shoes: Saucony 7 - Banana 2
Off for another round of BC after sleeping poorly again. And, man, my butt is sore!
Jogged two warmup laps today - I think about 300 m each. I'll have to measure it tomorrow. :) Then some stretching followed by a 15 minute Ranger Run. I put myself in the second of the four groups which was just about right.
Mountain climbers, curb pushups (10), upper body with the bands, bench squats, jumping jacks, lots of shin raises, etc.
Left the site right at 7, drove home, showered, brushed teeth, dressed, and to work at exactly 7:30.
And 40 situps tonight. My butt is sore!
Jogged two warmup laps today - I think about 300 m each. I'll have to measure it tomorrow. :) Then some stretching followed by a 15 minute Ranger Run. I put myself in the second of the four groups which was just about right.
Mountain climbers, curb pushups (10), upper body with the bands, bench squats, jumping jacks, lots of shin raises, etc.
Left the site right at 7, drove home, showered, brushed teeth, dressed, and to work at exactly 7:30.
And 40 situps tonight. My butt is sore!
Running (BC Ranger Run) 15:00 [3] 1.6 mi (9:22 / mi)
shoes: Saucony 7 - Banana 2
Ranger Run around the warm up track (8 x .2).
Tuesday Jan 3, 2006 #
Misc 1:00:00 [2]
weight:178lbs shoes: Saucony 7 - Banana 1
Took a 2 hour nap yesterday so had trouble sleeping last night - maybe slept for 2.5 hours.
BC was brutal today because we worked on my weak area - lots of pushups & upper body work with a band. And alternating with that was wall sitting, lunges, and squatting. Finished up with planking, situps at an incline (20 was all I could do), and flutter kicks.
We are at a new location this time around - outside at the community center about a 2 minute drive from home. Will be inside when it is freezing out...but for now outside in a covered parking garage. Not a bad setup. The last one was closer, but it was right across from a row of houses. So, this creepy guy would sit on his porch at 6 AM & watch.
Have about 80% of my voice today.
BC was brutal today because we worked on my weak area - lots of pushups & upper body work with a band. And alternating with that was wall sitting, lunges, and squatting. Finished up with planking, situps at an incline (20 was all I could do), and flutter kicks.
We are at a new location this time around - outside at the community center about a 2 minute drive from home. Will be inside when it is freezing out...but for now outside in a covered parking garage. Not a bad setup. The last one was closer, but it was right across from a row of houses. So, this creepy guy would sit on his porch at 6 AM & watch.
Have about 80% of my voice today.
Running (Wakefield HS Track) 18:06 [2] 1.8 mi (10:03 / mi)
shoes: Saucony 7 - Banana 2
A jog down to the track & then 6 laps in lane 1: 233 228 222 228 226 230
Walking warm up/down 7:37 [1] 0.5 mi (15:14 / mi)
shoes: Saucony 7 - Banana 1
Walk back home. Did some stretching & 40 situps. Butt really sore from this morning.
Monday Jan 2, 2006 #
Misc 1:00:00 [2] 3.0 mi (20:00 / mi)
slept:6.0 weight:177lbs shoes: Saucony 7 - Banana 2
Signed up for three months of Boot Camp...was really hoping there wouldn't be running today because my knee is a bit sore/tight/painful from yesterday, but no such luck. Jog around the parking lot to warm up (knee hurts), then did stretching, then run up to the top of the parking garage (3 levels) and then down the stairs, and then up, 40 bench squats, and down again. Jumping jacks next - 80. Then off for a run interspersed with other things - 20 pushups off the curb, a couple of sprints (knee didn't hurt when I ran really fast) and ~20 bench squats. Had to racewalk a portion coming back when knee hurt alot to run. It finally loosened up about 3/4 mile from the end and I tore down the hill and back to the garage. Stretching to finish & 40 situps after I got home. Run was 3 miles.
I am off to ice.
I am off to ice.
Note
Have a little chesty cough today and have lost my voice. I don't feel bad, but the symptoms are of the kind that can turn into a respriatory infection for me. I will see what the next couple of days bring.
Sunday Jan 1, 2006 #
Trail Run (Prince William Forest Par) 2:13:00 [4] 10.1 mi (13:10 / mi)
slept:5.0 shoes: Saucony Omni Trail
Sandy joined me for the annual VHTRC Slug 50 K Run to celebrate the new year. What a great day!! Temps in the mid 40's (shorts & short sleeves for me), excellent trail conditions, great company. Plan was to do two loops, so we didn't flat out run the first one. Felt very good throughout this loop.
Trail Run (Prince William Forest Par) 2:18:49 [4] 10.1 mi (13:45 / mi)
shoes: Saucony Omni Trail
After a 6+ minute break at the start/finish which I did not include, we headed out on the second loop. You could do this loop in either direction, but we decided to go the same way again since I would rather run the downhill on the trail & slog the uphills at the end on the unpaved road...
Left knee was painful and getting worse until I loosened my shoe way up around 6 miles into this loop. There is an paved road section of about .8 miles about 6 miles in. Sandy needed to walk this part because it was hurting her knee, and I needed to keep moving so I wouldn't get too chilled, so I went on ahead and finished a few minutes ahead of her. What a great day & way to start the new year off!
Left knee was painful and getting worse until I loosened my shoe way up around 6 miles into this loop. There is an paved road section of about .8 miles about 6 miles in. Sandy needed to walk this part because it was hurting her knee, and I needed to keep moving so I wouldn't get too chilled, so I went on ahead and finished a few minutes ahead of her. What a great day & way to start the new year off!