Training Log Archive: vmeyerIn the 31 days ending Oct 31, 2006:
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Tuesday Oct 31, 2006 #
Walking warm up/down 7:00 [1] 0.4 mi (17:30 / mi)
shoes: Saucony - Big Blue 2
Cool down after the run. No, I didn't stretch any, but at least I didn't climb right into the car like I usually do...
Running (FT Ward) 54:50 [3] 6.0 mi (9:08 / mi)
shoes: Saucony - Big Blue 2
Dentist this morning, so I slept in instead of having 90 minutes to fill between BC and my appointment. Decided to take my running stuff to work and go for a run afterwards. This has about a 10% chance of actually happening.
Lovely afternoon in the low 70s with enough cloud cover that it was fairly comfortable. Plan was to run 6 mph pace, but I was ahead of that on the warm up, and decided to try to keep whatever pace felt confortable instead. I did stop for about 10 seconds after every 2nd lap and drink Gatorade or water, so the running wasn't a solid 6 miles. Lots of people/dogs in the park, so there was something to look at. Right knee and left hip ached a little, but not major pain, and Advil free for several days, maybe a week now.
Lap times were 540 527 529 524 531 527 530 529 530 524.
Lovely afternoon in the low 70s with enough cloud cover that it was fairly comfortable. Plan was to run 6 mph pace, but I was ahead of that on the warm up, and decided to try to keep whatever pace felt confortable instead. I did stop for about 10 seconds after every 2nd lap and drink Gatorade or water, so the running wasn't a solid 6 miles. Lots of people/dogs in the park, so there was something to look at. Right knee and left hip ached a little, but not major pain, and Advil free for several days, maybe a week now.
Lap times were 540 527 529 524 531 527 530 529 530 524.
Monday Oct 30, 2006 #
Misc 55:00 [2] 1.0 mi (55:01 / mi)
slept:6.0 weight:180lbs shoes: Saucony - Big Blue 2
First day of the November session - 5 new women. Comfortable morning in the mid-40s.
Stretching, jj (70), pushups (25), Burpees (20), leg lifts, flutter kicks, planking, then a run. I was at the end of the gtoup going out. Stopped inside the park, we did lots of bench dips, and more pushups (25, 20, 15). Ran back from there and I was closer to the front this time. Back to our mats for more ab stuff. Good session, though we started warming down with 7 minutes to go. But that was okay.
Stretching, jj (70), pushups (25), Burpees (20), leg lifts, flutter kicks, planking, then a run. I was at the end of the gtoup going out. Stopped inside the park, we did lots of bench dips, and more pushups (25, 20, 15). Ran back from there and I was closer to the front this time. Back to our mats for more ab stuff. Good session, though we started warming down with 7 minutes to go. But that was okay.
Sunday Oct 29, 2006 #
Orienteering race (Kings Gap Green) 1:06:26 [4] ** 4.4 km (15:06 / km) +175m 12:36 / km
shoes: Poison Ice Bugs
Blew the long leg from 1-2 by maybe 8 minutes. Otherwise, it was a decent run. Nice in the woods - windy as heck otherwise. Nothing hurt, though I added some bruises and scratches to my already lovely legs.
Friday Oct 27, 2006 #
Note
slept:7.0 weight:179lbs
There is a 5k run at Ft Myer (army base) at 1:30, so I am cutting out of work early and going to run it. So, no BC today, which is just as well because it is the last day of the session, and they'll be playing Ultimate Frisbee...
Running race (FT Myer Halloween) 25:59 [4] 3.0 mi (8:40 / mi)
shoes: Saucony - Big Blue 2
The course was a little short. They had marked the kms, and the first one I hit in 6:33. I do the math, and whoa, I am going really slowly, especially since this one was flat or downhill. And with a big uphill in the 2nd and 4th km (which I mostly walked both of), I am thinking I am not even going to break 30 minutes. I didn't look at the distance or pace on my watch, so I was clueless.
But as I get closer to the finish, I finally realize that I am not going at turtle pace, and I have 15 seconds to go to finish under 26:00, so I turn on my finish kick, and wow the guys at the finish.
So, the "kms" were actually: 1 was .8, 2-4 were .6, and 5 was .4.
Drizzly conditions, but perfect for me at around 50 (and no wind). About 30 runners - 4 women. Weak field - I was the first women. I caught the only women ahead of me, a young GI in the first half mile, and she faded from there.
But as I get closer to the finish, I finally realize that I am not going at turtle pace, and I have 15 seconds to go to finish under 26:00, so I turn on my finish kick, and wow the guys at the finish.
So, the "kms" were actually: 1 was .8, 2-4 were .6, and 5 was .4.
Drizzly conditions, but perfect for me at around 50 (and no wind). About 30 runners - 4 women. Weak field - I was the first women. I caught the only women ahead of me, a young GI in the first half mile, and she faded from there.
Thursday Oct 26, 2006 #
Misc 55:00 [2] 1.5 mi (36:40 / mi)
slept:6.0 weight:179lbs shoes: Saucony - Big Blue 2
Warm up .2 mile, light stretching, jj, pushups (2, 4, 6, 8, 10, 12, 10, 8, 6, 4, 2 = 72), then a Ranger Run of 1.6 mile including up the Walter Reed hill all the way, and then half way again. Back for planking, bridging, pulsing bridge.
Wind was nil this morning.
Wind was nil this morning.
Wednesday Oct 25, 2006 #
Walking warm up/down (Treadmill) 9:00 [1] 0.5 mi (18:00 / mi)
slept:7.0 weight:180lbs shoes: Saucony - Big Blue 1
1/2 mile up (5 minutes) and 1/2 mile down (4 minutes).
Skipped BC this morning since I planned to run tonight.
Skipped BC this morning since I planned to run tonight.
Running (Treadmill) 55:00 [2] 5.0 mi (11:00 / mi)
shoes: Saucony - Big Blue 1
Intended to, and really wanted to, run outside, but I wasn't looking forward to it because of the windy conditions. I am not sure if wind is an actual asthma trigger, but it is in my mind.
I saw all these people happily running on my way home, so I was thinking that I could do it too. I did run about 200 yards down the street into the wind before turning back. What a wuss! Tried to convince myself that I just needed to make it to the bike trail, and it would be okay, but it wasn't happening.
So, to the dungeon. Warmed up, then 1/4 mile at 5.0, 5.3, 5.6, 5.9 mph x 5 (no stops, but not speedy either).
I saw all these people happily running on my way home, so I was thinking that I could do it too. I did run about 200 yards down the street into the wind before turning back. What a wuss! Tried to convince myself that I just needed to make it to the bike trail, and it would be okay, but it wasn't happening.
So, to the dungeon. Warmed up, then 1/4 mile at 5.0, 5.3, 5.6, 5.9 mph x 5 (no stops, but not speedy either).
Tuesday Oct 24, 2006 #
Misc 1:00:00 [2] 1.7 mi (35:18 / mi)
slept:6.0 weight:180lbs shoes: Saucony - Big Blue 1
Windy morning and 40 F - brrrr. Ran up and down the stairs, jj, Mountain Climbers, a 18 minute run including the Walter Reed hill, leg lifts, scissors and flutter kicks, reverse lunges, dirty dog, and calf raises.
Walking (Treadmill) 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Saucony - Big Blue 2
Just a mile on the treadmill. Then 100 situps and some stretching.
Monday Oct 23, 2006 #
Misc 1:00:00 [3] 1.0 mi (1:00:01 / mi)
slept:3.0 weight:180lbs shoes: Saucony - Big Blue 2
Free demo day - and I almost missed it! I am not sleeping well again, so I was trying to sleep instead of going to class, but I was awake...
Just Chris today (yeah!), so no overly long warm up period led by Bobby. Today we covered every area of the body - tricep work with the bands, Burpees, Moutnain Climbers, push ups, running, leg lifts, flutter kicks, scissor kicks, etc. Very good session.
Just Chris today (yeah!), so no overly long warm up period led by Bobby. Today we covered every area of the body - tricep work with the bands, Burpees, Moutnain Climbers, push ups, running, leg lifts, flutter kicks, scissor kicks, etc. Very good session.
Sunday Oct 22, 2006 #
Note
Timed a 5/10 mile trail race. Sarah and Matt ran the 5 miler. Then home to mow the lawn afterwards. Followed this up with a nice nap.
Saturday Oct 21, 2006 #
Running (W&OD Falls Church/home) 53:40 [4] 6.0 mi (8:57 / mi)
slept:7.0 weight:180lbs shoes: Saucony - Big Blue 2
Had Roger drop me in Falls Church at the 7 mile marker and ran in from there. All with the sun in my eyes, and overdressed in tights and long sleeves. But those were the only negatives. Beautiful morning with little traffic on the trail. I guess the large training groups have started tapering for the Marine Corps Marathon next Sunday.
I ran steady for three miles, then stopped for a drink and stretched a little. Then ran until 5.5 miles when I had to stop for the light. Saw some of the folks out participating in the US Freedom Walks being held in the area this weekend. The group I saw were flying the British colors.
Half splits were 440 435 434 416 (downhill) 433 (uphill) 429 (break here) 424 431 427 433 425 (light break) 419 (hauled to catch the walk signal, got across with 1 second to spare).
I ran steady for three miles, then stopped for a drink and stretched a little. Then ran until 5.5 miles when I had to stop for the light. Saw some of the folks out participating in the US Freedom Walks being held in the area this weekend. The group I saw were flying the British colors.
Half splits were 440 435 434 416 (downhill) 433 (uphill) 429 (break here) 424 431 427 433 425 (light break) 419 (hauled to catch the walk signal, got across with 1 second to spare).
Walking 11:00 [1] 0.75 mi (14:40 / mi)
shoes: Saucony - Big Blue 2
A little warm up and the walk home.
Friday Oct 20, 2006 #
Misc 1:00:00 [3]
slept:6.0 weight:179lbs shoes: Saucony - Big Blue 2
Let me see...leg stuff mostly, some with bands. Squats, donkey kicks, dirty dog, hip abductor, pulsing stuff, wall sits.
Dripping morning with 65 and 100% humidity. Little late start to the morning, so it took me a while to warm up.
Banged up knee feels just fine. No drugs since Wednesday night.
Dripping morning with 65 and 100% humidity. Little late start to the morning, so it took me a while to warm up.
Banged up knee feels just fine. No drugs since Wednesday night.
Thursday Oct 19, 2006 #
Misc 1:00:00 [3]
slept:4.0 weight:179lbs shoes: Saucony - Big Blue 1
Good session - after warmup walk & stretching, and jj:
30 situps, 30 flutter kick (4 count) x 3
30 reverse crunches, 30 bicycle (4 count) x 3
1 minute pushups, 15 Body Shapers x 3
5 short runs (about 200 meters) and 30 bench dips x 2
60 JJ x 3
one wall sit and one planking
30 situps, 30 flutter kick (4 count) x 3
30 reverse crunches, 30 bicycle (4 count) x 3
1 minute pushups, 15 Body Shapers x 3
5 short runs (about 200 meters) and 30 bench dips x 2
60 JJ x 3
one wall sit and one planking
Wednesday Oct 18, 2006 #
Misc 1:00:00 [3] 2.0 mi (30:00 / mi)
slept:6.0 shoes: Saucony - Big Blue 2
.4 mile warm up run, stretching, jj, ran up to Claremont School behind my house. Did squats, lunges, pushups, Burpees, sprinting, side shuffle, & ski hops. Then had to run back hard because I was taking someone to the airport. Had planned to go right from class and pick her up, but it was warm and humid this morning, and sweat was pouring off of me, so I had one of the fastest showers in history first.
Wore my bigger headlamp today. They were mocking me, especially when I still had it on while doing pushups. Gina wanted to know what I was looking at in the grass. But it was very helpful during the unlit sections, and on the rough sidewalk.
Wore my bigger headlamp today. They were mocking me, especially when I still had it on while doing pushups. Gina wanted to know what I was looking at in the grass. But it was very helpful during the unlit sections, and on the rough sidewalk.
Walking 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Saucony - Big Blue 2
Two half mile walks - one fast in 6:32 about 1/4 way through the run, and the other in 8:28 to cool down.
Sticky and buggy out. I was covered with gnats when I got home. And I sucked a few in as well. Ugh!
Sticky and buggy out. I was covered with gnats when I got home. And I sucked a few in as well. Ugh!
Running (Bluemont on W&OD) 49:37 [3] 5.0 mi (9:55 / mi)
shoes: Saucony - Big Blue 2
Out to the caboose and back on the W&OD. Splits were 16:39 for ~1.5 miles, and the halves: 436 446 501 (water stop) 439 437 431 454 (little long).
Tuesday Oct 17, 2006 #
Misc 1:00:00 [3] 2.0 mi (30:00 / mi)
slept:6.0 weight:178lbs shoes: Saucony - Big Blue 1
Boot Camp was excellent today! Warm up walk and jog .2 mile each. Then stretching and jj, followed by pushups (around 50 in little sets). Then .4 mile ranger run followed by pushups (30), flutter kicks, and crunches. Reapeated a variation of this 4 times with some of the sets having bench dips instead of flutter kicks. Crunches and leg lifts at the end.
The RR kicked my butt keeping up with the faster group. I managed it except for about 200 yards of the 3rd one.
The knee feels fine - stiff/sore but not painful, and I didn't even take any Advil today or yesterday.
The RR kicked my butt keeping up with the faster group. I managed it except for about 200 yards of the 3rd one.
The knee feels fine - stiff/sore but not painful, and I didn't even take any Advil today or yesterday.
Monday Oct 16, 2006 #
Note
slept:9.0 weight:178lbs
Knee is killing me today - stiff and tender, and the cuts sting too. But, hey, I won Green with a solid navigational effort, so life is good! :)
Sunday Oct 15, 2006 #
Orienteering race (Pohick Bay Green) 58:20 [4] *** 4.6 km (12:41 / km) +143m 10:59 / km
slept:8.0 shoes: Poison Ice Bugs
What can I say about this day?! It was grrrrrand!!! Errr, it was grrrreat!!
Beautiful weather, excellent course, Heidi assisting with epunching so I didn't have to get up early, shelter/picnic table/electricity for the epunching, worthy opponets on Green (Diana, Kathleen, Heidi and I all within several minutes of each other), didn't get my feet wet though crossed several small streams, AND I was 1st overall on Green! :)
Beautiful weather, excellent course, Heidi assisting with epunching so I didn't have to get up early, shelter/picnic table/electricity for the epunching, worthy opponets on Green (Diana, Kathleen, Heidi and I all within several minutes of each other), didn't get my feet wet though crossed several small streams, AND I was 1st overall on Green! :)
Note
The only flaw for the day was that I banged the heck out of my knee on a down tree - lots of blood and bruises. Luckily, the blood was more like that of a head wound and not a major injury. But the bruised part really swelled up and hurts. We will see what tomorrow brings...
Friday Oct 13, 2006 #
Misc 1:00:00 [2] 2.0 mi (30:00 / mi)
slept:6.0 shoes: Saucony - Big Blue 1
I could see the stars in the sky on this clear, crisp 38 F morning. Bobby ran the initial part of the class. Again the reps seem too short. We stretched, jogged, did jj, Mountain Climbers, pushups, squats, calf raises in various positions. Then off for a run in two groups. I had my weenie headlamp with me. It helped, but next time, I'll bring the good one.
One of the women was lagging way behind after picking the wrong group to go with, so I dropped back to stay with her on the very dark trail section. When the others went up the hill, we turned around and headed back.
Once back, we joined up with the other group on the field and did pulsing squats, drop sprints, lunges.
Finished with situps and crunches (15, 14, 13, 12, 11, 10).
Good way to finish the week.
One of the women was lagging way behind after picking the wrong group to go with, so I dropped back to stay with her on the very dark trail section. When the others went up the hill, we turned around and headed back.
Once back, we joined up with the other group on the field and did pulsing squats, drop sprints, lunges.
Finished with situps and crunches (15, 14, 13, 12, 11, 10).
Good way to finish the week.
Thursday Oct 12, 2006 #
Misc 1:00:00 [3] 2.3 mi (26:05 / mi)
slept:6.0 weight:180lbs shoes: Saucony - Big Blue 2
Back to Boot Camp class. Chris and Bobby were there today. We did donkey kicks and straight leg pulses - 3 sets. Then off with Chris for a run of about 35 minutes, but with stops along the way for pushups (10, 9, 8...2) and squats (also 10, 9, 8...2), bench dips, Burpees, lunges. I barely hung onto the back end of the line. Stopping for the exercises allowed me to catch up, though not to catch my breath neccessarily.
A little damp out and mid 60s. Very dark! I'll be happy when it lightens up in a couple of weeks. In the meantime, I think I'll throw my headlamp in the car.
A little damp out and mid 60s. Very dark! I'll be happy when it lightens up in a couple of weeks. In the meantime, I think I'll throw my headlamp in the car.
Wednesday Oct 11, 2006 #
Note
For a good chuckle, here is the Forerunner 205 tracking from my middle "adventure". :) I did not find #5 after either pass and bailed from there.
In the long/classic, I settled down after #1, and had my only other major error going into #8, and taking a poor route to #9.
In the long/classic, I settled down after #1, and had my only other major error going into #8, and taking a poor route to #9.
Running (Neighborhood) 28:24 [2] 3.0 mi (9:28 / mi)
shoes: Saucony - Big Blue 1
To high school, traffic circle, Walter Reed, Shirlington, back through the park. Walked the .3 mile in Shirlington (not included).
Walking (Neighborhood) 34:06 [2] 2.25 mi (15:09 / mi)
shoes: Saucony - Big Blue 1
From bike path at George Mason, to school, back down to Walter Reed, up the big hill, and around the house. Getting dark, especially with the cloud cover. Trying to rain, but it didn't really.
Tuesday Oct 10, 2006 #
Note
slept:9.0 weight:180lbs (rest day)
Happy to be home in my own bed. The four days in Canada were excellent! GHO put on a great event and made me feel so welcome. They keep thanking me for helping out with the epunching, but my help was just a small part of the huge amount of work which goes into putting on an A Meet.
I am pleased that I made this my first Canadian O experience even if the terrain didn't play to my strengths, whatever those are. :)
I am pleased that I made this my first Canadian O experience even if the terrain didn't play to my strengths, whatever those are. :)
Monday Oct 9, 2006 #
Orienteering race (Wine-O ADCB) 1:41:33 [3] *** 5.9 km (17:13 / km)
slept:7.0 shoes: Icebugs Sky Blue
Had planned this to be a low-key race, and I suggested to Lisa that we go out together. Then I found out there was forking, so it was not to be. BUT we had been assigned the same sequence of maps, so it was meant to be after all!! We took informal turns leading and navigated almost flawlessly until the last map when we walked almost all the way into the quarry. But, it was cool to see the high walls - well, that's out story and we're sticking to it.
Thanks to Lisa for teaming up to me.
Thanks to Lisa for teaming up to me.
Sunday Oct 8, 2006 #
Orienteering race (NAOC Classic) 1:48:50 [4] *** 6.1 km (17:50 / km)
shoes: Poison Ice Bugs
Better day - I finished - though I ended up +1 from the top 10 I was aiming for. Great weather, organization, and hospitality. AND I got to slog through some water and marshes too!!
Saturday Oct 7, 2006 #
Trail Run warm up/down 14:38 [2] 1.0 mi (14:38 / mi)
slept:5.0 shoes: Poison Ice Bugs
To the start. Ran quite a bit of it.
Orienteering race (NAOC Middle) 1:35:30 [3] *** 4.3 mi (22:13 / mi)
shoes: Poison Ice Bugs
I guess this was orienteering since I did make my way to the finish...eventually. Turned my 3.5 km course into 4.3 miles, and I didn't even finish, though heading back from where I did took me in the vicinity of the rest of my controls. At least it was a lovely day in the woods. Just wish I had brought my brain along, as well as any of that knowledge I have gained over the last year. But both were in short supply today. Ah, well, tomorrow is another day. And it was a great day in the woods!
Friday Oct 6, 2006 #
Note
Off to Milton via Buffalo. I am officially excited!! Past experience says I need to calm down before I race, or I really mess up badly.
Orienteering race (NAOC Sprint) 19:01 [5] *** 2.5 km (7:36 / km) +10m 7:27 / km
shoes: Saucony - Big Blue 1
Warmed up a little beforehand, though probably should have done a little more. Ran as hard as I could. The map was so easy to read. All the buildings made sense. It was a blast. I finished 3rd F45-54 behind two Canadians, one being the hard working registrar, Bash.
Thursday Oct 5, 2006 #
Note
slept:9.0 weight:179lbs (rest day)
Now, you didn't really think I was going to boot camp today, did you?!
Wednesday Oct 4, 2006 #
Misc 50:00 [2]
slept:4.5 weight:180lbs shoes: Saucony - Big Blue 2
JJ, wall sits, lunges, some running, and I did abs near the end when they were running.
Another session without Chris, but probably just as well since my left hip is very painful this morning. Did not wake up until 20 minutes before class, so the Advil didn't have time to kick in.
Another session without Chris, but probably just as well since my left hip is very painful this morning. Did not wake up until 20 minutes before class, so the Advil didn't have time to kick in.
Note
Whew, a very physical day of moving lots of boxes at work. Followed that up with mowing the lawn after work. Now 3 loads of laundry later, I am officially wiped out.
Tuesday Oct 3, 2006 #
Misc 1:00:00 [2]
slept:6.0 shoes: Saucony - Big Blue 1
Warm up, stretching, then lots of arm stuff - pushups, Burpees, Body Shapers, Mountian Climbers, shoulder presses. A little runnning, some with band resistance.
Just Bobby again today. No Advil this morning. Right knee isn't painful like it was yesterday morning.
A little more sleep last night. Woke up at 3:30 for a little while and then slept to 5:30.
Just Bobby again today. No Advil this morning. Right knee isn't painful like it was yesterday morning.
A little more sleep last night. Woke up at 3:30 for a little while and then slept to 5:30.
Running (Track & Bike trail) 39:25 [3] 4.0 mi (9:51 / mi)
shoes: Saucony - Big Blue 2
Not sure why I thought I needed to run...maybe to convince myself that I have some self-motivation. Down to the track to watch the football and field hockey teams practice. Then from the school to the bike trail and back to the house.
255 to track, laps 226 226 223 219 222 run, 401 walk, 218 221 run, 328 walk, 216 220 run, 325 walk, 1520 1.5 mile run to Walter Reed via George Mason, and 1055 .75 walk to house.
255 to track, laps 226 226 223 219 222 run, 401 walk, 218 221 run, 328 walk, 216 220 run, 325 walk, 1520 1.5 mile run to Walter Reed via George Mason, and 1055 .75 walk to house.
Walking 23:10 [1] 1.5 mi (15:27 / mi)
shoes: Saucony - Big Blue 1
Monday Oct 2, 2006 #
Misc 1:00:00 [2]
slept:2.0 shoes: Saucony - Big Blue 2
Back to BC, at least for a few days before resting up for the weekend. New session looks like 4-5 new people. Hard to tell in the dark. Just Bobby today, who streses some others more then me because he does a ton of little piddling things instead of good sets.
Anyway, warm up, stretching, then about a mile run. Debbie took a face plant on the sidewalk on the way back - ouch! Even on the lighted portion of the sidewalks, it was hard to see the raised edges.
Some jj, pushups, mountain climbers, jogging, and sprinting, and situps at the end.
Little sleep last night - not sure why. I was wound down, had plenty of exercise & wine, no caffeine late in the day, nothing on my mind...possibly took my medication a bit late in the evening.
Anyway, warm up, stretching, then about a mile run. Debbie took a face plant on the sidewalk on the way back - ouch! Even on the lighted portion of the sidewalks, it was hard to see the raised edges.
Some jj, pushups, mountain climbers, jogging, and sprinting, and situps at the end.
Little sleep last night - not sure why. I was wound down, had plenty of exercise & wine, no caffeine late in the day, nothing on my mind...possibly took my medication a bit late in the evening.
Sunday Oct 1, 2006 #
Event: Susquehanna Stumble IX
Orienteering race (Suq Stumble - Short) 1:25:47 [4] *** 7.56 km (11:21 / km) +150m 10:19 / km
shoes: Poison Ice Bugs
The Short Stumble with Darcy and Heidi. Added John W to the team early on. Navigaetd very well - just a few bobbles, and finished in a 4-way tie for 15. Well, a tie after the SI Guru altered the times. :) Beautiful day, good company, a fine course - I'll give it an A. It would have been an A+ if Sandy had been able to attend as well.
C • :) 5