Training Log Archive: vmeyerIn the 31 days ending Dec 31, 2006:
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Wednesday Dec 27, 2006 #
Note
Walked around New York City with Roger. Left hip is painful.
Monday Dec 25, 2006 #
Running (Forbidden Drive) 27:45 [4] 3.0 mi (9:15 / mi)
shoes: Saucony Banana 3
Escaped the family and met Sandy for a run. Waited long enough that we had to run in the rain, and it had gotten chillier. So, we kept the pace brisk to stay warm and get out of the rain sooner. I was willing to go another half mile at the turn around point, but then I always feel good then, and bad later, so I was happy that Sandy turned us around as planned.
Good run, good company, off to a good dinner, we hope...
Good run, good company, off to a good dinner, we hope...
Trail Run warm up/down 21:15 [2] 1.5 mi (14:10 / mi)
Run down and mostly walk back. I was spent coming up the hill.
Sunday Dec 24, 2006 #
Biking (W&OD) 1:35:07 [3] 17.55 mi (5:25 / mi)
slept:8.0 weight:183lbs shoes: Bike shoes
An afternoon ride on another beautiful day - or so it seemed until I rounded the corner into the wind. No, really, it was a glorious day to be out and not home in the kitchen.
The wind did stand me up at times going outbound. Did the ~6.5 miles on the trail out in 40 and back in 30.
A little underdressed on the bottom with shorts only, but better dressed on top with a long sleeve and short sleeve than the guy biking in a tank top. My feet were cold near the end.
Hip doesn't mind the biking at all. Have to do some more up it - at least get back to the point that I don't have to walk my bike up the last hill to the house.
The wind did stand me up at times going outbound. Did the ~6.5 miles on the trail out in 40 and back in 30.
A little underdressed on the bottom with shorts only, but better dressed on top with a long sleeve and short sleeve than the guy biking in a tank top. My feet were cold near the end.
Hip doesn't mind the biking at all. Have to do some more up it - at least get back to the point that I don't have to walk my bike up the last hill to the house.
Saturday Dec 23, 2006 #
Walking warm up/down 12:00 [1] 0.75 mi (16:00 / mi)
slept:7.0 weight:186lbs shoes: Saucony - Big Blue 1
About .2 mile at the beginning, and .55 at the end.
Running (W&OD Vienna to home) 1:40:37 [3] 10.5 mi (9:35 / mi)
shoes: Saucony - Big Blue 1
Had Roger drop me off in Vienna and ran home. Had to walk about 1 minute every mile or so. Beautiful day in the mid 50s. Mistakenly started in a long sleeve shirt and shorts, but luckily I had a short sleeve one with me and changed on the side of the trail.
Left hip a little painful at the end. Not too unusual for this all paved run.
Splits: 506 453 433 (?) 449 455 451 501 443 459 444 457 442 451 441 437 455 453 437 454 423 430
Left hip a little painful at the end. Not too unusual for this all paved run.
Splits: 506 453 433 (?) 449 455 451 501 443 459 444 457 442 451 441 437 455 453 437 454 423 430
Thursday Dec 21, 2006 #
Note
slept:6.0 weight:184lbs
Well, we got out of work 25 minutes early to start our winter break. Yeah, no work until the 2nd. And though I didn't get a run in as planned, I did do an activity that I haven't done for about a year. Roger was so surprised that he took pictures.
Wednesday Dec 20, 2006 #
Misc 47:00 [2] 3.4 mi (13:49 / mi)
slept:6.0 weight:185lbs shoes: Saucony - Big Blue 1
BC started with 30 pushups, 20 Burpees, and 10 Body Shapers. My sore palm protested, so I just did step-ups and counted for everyone. :)
Then, feeling a little wheezy from last night's run in the car/bus fume zone, and the cold air, I decided to take it slower today. So, I stayed with Ursula and pushed her to run more than she would have on her own.
Then, feeling a little wheezy from last night's run in the car/bus fume zone, and the cold air, I decided to take it slower today. So, I stayed with Ursula and pushed her to run more than she would have on her own.
Tuesday Dec 19, 2006 #
Running (Neighborhood loop) 1:00:25 [3] 6.01 mi (10:03 / mi)
slept:5.0 weight:184lbs shoes: Saucony - Big Blue 2
Conditions a little bit windy this evening, but since the gusts weren't even close to the 65 mph some are experiencing, I sucked it up and went outside. Dark when I started at ~ 5:15 PM, so I stuck to the sidewalks. Wished I had worn a light. Couldn't find my reflective vest. It is probably with the new hat I bought and lost a couple of weeks ago - all within the space of 2 days...
Over to Geroge Mason, Columbia Pike, Walter Reed, 395 to Walter Reed x 2, Dinwiddie.
Felt like I was pushing harder than 6 mph, but I think the darkness made my stride shorter (not that I have a long stride anyway).
Over to Geroge Mason, Columbia Pike, Walter Reed, 395 to Walter Reed x 2, Dinwiddie.
Felt like I was pushing harder than 6 mph, but I think the darkness made my stride shorter (not that I have a long stride anyway).
Walking warm up/down 11:10 [1] 0.73 mi (15:18 / mi)
shoes: Saucony - Big Blue 2
Up the hill and around the block to home.
Monday Dec 18, 2006 #
Note
slept:4.0 weight:186lbs (rest day)
I am sore and stiff from my brush with the pavement. A well deserved rest day.
Sunday Dec 17, 2006 #
Orienteering race (Greenbelt Green) 1:19:08 [4] *** 5.7 km (13:53 / km) +90m 12:52 / km
shoes: Ice Bugs - Red Storm
A fine effort for Greenbelt, and considering the time on my legs this last week, I felt pretty good. Actually, I felt much better than I did at McKeldin a week ago.
Only one control with real time lost of about 5 minutes. Misha set a fine course with options to avoid the worst of the Greenbelt green.
I fell and hit pavement crossing one of the campgrounds - bloodied one palm, but otherwise just wore, er sore, in some places. No ankle twinges today, though I didn't take my own advice and wear my AA, or the other brace I have.
Oh, yeah, 9th overall and 1st woman.
Only one control with real time lost of about 5 minutes. Misha set a fine course with options to avoid the worst of the Greenbelt green.
I fell and hit pavement crossing one of the campgrounds - bloodied one palm, but otherwise just wore, er sore, in some places. No ankle twinges today, though I didn't take my own advice and wear my AA, or the other brace I have.
Oh, yeah, 9th overall and 1st woman.
Saturday Dec 16, 2006 #
Trail Run (Lake Accotink) 1:38:20 [3] 8.5 mi (11:34 / mi)
slept:5.0 weight:186lbs shoes: Saucony - Big Blue 1
Got 4 women from BC to try somehting different than the usual paved W&OD bike path.
Loops were even in 4347 & 4404, spur & a little extra to check on one of them totalled 1020.
Some of the halves were 549 551 604 (uphill) 536 550 550 548 711 (uphill - walking this time) 539 536
Beautiful morning for a run, and good company as well.
Loops were even in 4347 & 4404, spur & a little extra to check on one of them totalled 1020.
Some of the halves were 549 551 604 (uphill) 536 550 550 548 711 (uphill - walking this time) 539 536
Beautiful morning for a run, and good company as well.
Note
So, I got a blister on my right heel last week at McKeldin - size of a quarter. New shoes, and I didn't put the extra hole near the top hole so that I could make the loop to make the heel tight enough.
I have never had sucess keeping the Johnson brand of Blister Block on my feet - not under any conditions. It stays on about an hour tops, and then slips down - even if I am just walking around. Perfect application conditions - dry, clean skin, no lotion, etc. It doesn't stay on!
Anyway, I had ordered some Compeed from CompassPoint when I was ordering some other stuff, and it came on Monday. Compeed rocks! I put one on, and it stayed on for three days until I peeled it off. The skin underneath had pretty much healed. I put a smaller one on today before the long run, and it should see me through the O meet tomorrow.
So, why is it that the Compeed seems to be far superior to the similar looking item we get here in the US?
I have never had sucess keeping the Johnson brand of Blister Block on my feet - not under any conditions. It stays on about an hour tops, and then slips down - even if I am just walking around. Perfect application conditions - dry, clean skin, no lotion, etc. It doesn't stay on!
Anyway, I had ordered some Compeed from CompassPoint when I was ordering some other stuff, and it came on Monday. Compeed rocks! I put one on, and it stayed on for three days until I peeled it off. The skin underneath had pretty much healed. I put a smaller one on today before the long run, and it should see me through the O meet tomorrow.
So, why is it that the Compeed seems to be far superior to the similar looking item we get here in the US?
Friday Dec 15, 2006 #
Misc 1:00:00 [2]
slept:3.0 weight:186lbs shoes: Saucony - Big Blue 2
Slept poorly last night, so I was a bit sluggish (grumpy) this morning.
Arm work - Burpees & pushups (10, 9, 8, 7, 6, & 5) of each.
Then we did bench dips off the curb. Well, I have a longer torso (or maybe, a bigger butt) and shorter arms. So, I am basically sitting on the ground with no where to dip to.
My wrist starting aching, so I went to elbows and toes. I also skipped the incline pushups. Alternated with the pushups were leg lifts (20, 25, 30, 40).
Then we did shoulder presses and punching with the bands.
We ran around the .2 mile loop in between the sets, and we did 50 leg lifts at the end.
Arm work - Burpees & pushups (10, 9, 8, 7, 6, & 5) of each.
Then we did bench dips off the curb. Well, I have a longer torso (or maybe, a bigger butt) and shorter arms. So, I am basically sitting on the ground with no where to dip to.
My wrist starting aching, so I went to elbows and toes. I also skipped the incline pushups. Alternated with the pushups were leg lifts (20, 25, 30, 40).
Then we did shoulder presses and punching with the bands.
We ran around the .2 mile loop in between the sets, and we did 50 leg lifts at the end.
Thursday Dec 14, 2006 #
Note
slept:7.0 weight:186lbs
Slugdom reigned supreme this morning, and I skipped BC. So I plan to run after work at Fort Ward. But I left my shoes at home...
Running (Fort Ward) 57:57 [3] 6.0 mi (9:40 / mi)
shoes: Saucony - Big Blue 1
10 times around the paved .6 mile loop. Plan was to try to be close to 10 min per mile pace since I did alot this week. First one was too fast, considering that it was a warm up and all, so I started walking 35-70 seconds of the rest of them.
Ran in the opposite direction than I usually do. Don't really like this way - effort seems to be the same, but the cars are coming up from behind, and the setting sun was in my eyes. Also, it just seemed weird. So, back to the usual way next time.
Guy going in other direction - the male version of me - husky. He said I was kickin' ass. I don't think I got much ahead of him on each lap, but it still felt good to know that he had to work hard to keep up with me.
Temps were almost 60 F. Dark before I finished.
Splits: 545 546 547 536 545 551 556 545 553 546
Ran in the opposite direction than I usually do. Don't really like this way - effort seems to be the same, but the cars are coming up from behind, and the setting sun was in my eyes. Also, it just seemed weird. So, back to the usual way next time.
Guy going in other direction - the male version of me - husky. He said I was kickin' ass. I don't think I got much ahead of him on each lap, but it still felt good to know that he had to work hard to keep up with me.
Temps were almost 60 F. Dark before I finished.
Splits: 545 546 547 536 545 551 556 545 553 546
Walking warm up/down 9:30 [1] 0.6 mi (15:50 / mi)
shoes: Saucony - Big Blue 1
One lap to cool down.
Wednesday Dec 13, 2006 #
Misc 1:00:00 [2] 1.5 mi (40:00 / mi)
slept:5.0 weight:187lbs shoes: Saucony - Big Blue 2
The usual to start. Then stuff like sets of wall hops (I did jj instead), Burpees, Mountain Climbers. Then ran out .75 mile to the Columbia Pike area and ran up & down the hill on the bike path 3-4 times. Back to the site.
Sets of calf raises (1, 1.5, 2 minutes) alternating with Body Shapers (10, 15, 20) and JJ (30, 30, 30).
Plan was to finish with more wall hops, Body Shapers, and Burpees (or something like that). I did part of the first set, then I had enough, so I did 20 leg lifts, and then I stretched.
Started to rain at the end.
Sets of calf raises (1, 1.5, 2 minutes) alternating with Body Shapers (10, 15, 20) and JJ (30, 30, 30).
Plan was to finish with more wall hops, Body Shapers, and Burpees (or something like that). I did part of the first set, then I had enough, so I did 20 leg lifts, and then I stretched.
Started to rain at the end.
Tuesday Dec 12, 2006 #
Misc 1:00:00 [3]
slept:5.0 weight:186lbs shoes: Saucony - Big Blue 1
Warm up jog, stretching, 15 Body Shapers & 30 jumping jacks.
Band work - bicep curls, tricep, tray table - 3 set @ 20, 25, 30 & holding the tray for 1, 1.5, 2 minutes.
Then jogged .2 mile & stopped at the field.
With partner, alternated running length of field with arm band work. Six sets with some other arm work at the end. Had to bail on the last bit - I couldn't lift my arms to shoulder height with the band by the end...
To the garage next - tricep kickbacks, rowing, wall sits - 4 sets of 20, 25, 30, 35 & sits were 1-2 minutes.
Then to the curb for Body Shapers, JJ, v-sits kick outs - 3 sets of 15 each. Whew -that was tough!
Back at our mats - 100 crunches (50 leg lifts for me). Then I was toast. I laid there and moaned and had the rest of them laughing.
Little bit of cool down stretching & then I was out of there.
A little over 40 F - very comfortable, except my butt wasn't quite warm enough. Need a second layer there when I wear the thinner tights.
Band work - bicep curls, tricep, tray table - 3 set @ 20, 25, 30 & holding the tray for 1, 1.5, 2 minutes.
Then jogged .2 mile & stopped at the field.
With partner, alternated running length of field with arm band work. Six sets with some other arm work at the end. Had to bail on the last bit - I couldn't lift my arms to shoulder height with the band by the end...
To the garage next - tricep kickbacks, rowing, wall sits - 4 sets of 20, 25, 30, 35 & sits were 1-2 minutes.
Then to the curb for Body Shapers, JJ, v-sits kick outs - 3 sets of 15 each. Whew -that was tough!
Back at our mats - 100 crunches (50 leg lifts for me). Then I was toast. I laid there and moaned and had the rest of them laughing.
Little bit of cool down stretching & then I was out of there.
A little over 40 F - very comfortable, except my butt wasn't quite warm enough. Need a second layer there when I wear the thinner tights.
Monday Dec 11, 2006 #
Misc 1:00:00 [3]
slept:6.0 weight:185lbs shoes: Saucony - Big Blue 2
Ahhh, the return to BC... No problem getting up at 5:20 since I was actually awake for at least an hour before that.
Warm up jog of .2 mile, followed by stretching, and 25 pushups. Then we ran .8 mile (down to Walter Reed and back) at a quick pace. I was at the end of the group since I stopped at my car for my light.
Back at the mats, we did super woman, leg lifts, and situps (sets 20, 25, 30). Ran again ~ 1 minute. Then more bands, then run, then bands.
Next set after that was pushups, Mountain Climbers, squats (sets 20, 25, 30). I was surprised that I could still knock the pushups out. The MC were a problem because I have a blister on my heel from yesterday, and MC move the shoe up and down.
Finally, 60 legs lifts while the class did 120 crunches. Then, Chris being a meanie, we did leg lifts! I barely got 30 more out. I finally crashed on the v-sit extensions.
About 2 minutes cool down stretching, and then it was time to go.
Warm up jog of .2 mile, followed by stretching, and 25 pushups. Then we ran .8 mile (down to Walter Reed and back) at a quick pace. I was at the end of the group since I stopped at my car for my light.
Back at the mats, we did super woman, leg lifts, and situps (sets 20, 25, 30). Ran again ~ 1 minute. Then more bands, then run, then bands.
Next set after that was pushups, Mountain Climbers, squats (sets 20, 25, 30). I was surprised that I could still knock the pushups out. The MC were a problem because I have a blister on my heel from yesterday, and MC move the shoe up and down.
Finally, 60 legs lifts while the class did 120 crunches. Then, Chris being a meanie, we did leg lifts! I barely got 30 more out. I finally crashed on the v-sit extensions.
About 2 minutes cool down stretching, and then it was time to go.
Sunday Dec 10, 2006 #
Event: Mid-Atlantic Championships
Orienteering race (McKeldin Green) 1:24:24 [4] *** 5.25 km (16:05 / km) +240m 13:05 / km
shoes: Ice Bugs - Red Storm
My route.
Poor route choice from 1-2. stayed high for a bit and then decided that low was better, but had wasted time staying high, so was kicking myself.
I had no problem with 5 becasue someone was coming out of it, but it seemed off at the time. GPS tracks says that it was mishung. (Edit: GPS says the feature was mismapped...)
I climbed sooner than others from 6-7, but the smart ones climbed right away. It was tough going along the river. I briefly considered going across the river because the other side was flat and open, but it was too cold to chance getting wet. If previous history held up, I would have fallen in and been wet from head to toe.
Fell apart from 8-9 weaving here and there and wasting lots of time.
It was a nice day in the woods, though I found the course pretty exhausting. Too much sitting on my butt the last two weeks. Happy that I didn't take a huge fall or anything. The leaves were dry and footing was difficult on the downhills.
Thanks Ted!
Poor route choice from 1-2. stayed high for a bit and then decided that low was better, but had wasted time staying high, so was kicking myself.
I had no problem with 5 becasue someone was coming out of it, but it seemed off at the time. GPS tracks says that it was mishung. (Edit: GPS says the feature was mismapped...)
I climbed sooner than others from 6-7, but the smart ones climbed right away. It was tough going along the river. I briefly considered going across the river because the other side was flat and open, but it was too cold to chance getting wet. If previous history held up, I would have fallen in and been wet from head to toe.
Fell apart from 8-9 weaving here and there and wasting lots of time.
It was a nice day in the woods, though I found the course pretty exhausting. Too much sitting on my butt the last two weeks. Happy that I didn't take a huge fall or anything. The leaves were dry and footing was difficult on the downhills.
Thanks Ted!
C • #5 4
Saturday Dec 9, 2006 #
Walking warm up/down (Treadmill) 8:00 [1] 0.5 mi (16:00 / mi)
shoes: Saucony - Big Blue 1
Half before, the other half after.
Running (Treadmill) 24:00 [2] 2.0 mi (12:00 / mi)
weight:183lbs shoes: Saucony - Big Blue 1
Damn, and here I thought I was going to get a zero for the week. But when hubby is bugging me about running, then I really know it is time to do something.
It was a beautiful 41 F by the time I got around to getting this in. Should have gone outside, but that was more effort than my feeble attempt could have handled - having to think about what to wear and all.
Ran all at 5 mph and listened to Lionel Ritchie. Breathing felt good - really the first time in two weeks that my chest hasn't hurt while taking a deep breath. Nasal meds have kicked in so I am no longer draining like crazy.
It was a beautiful 41 F by the time I got around to getting this in. Should have gone outside, but that was more effort than my feeble attempt could have handled - having to think about what to wear and all.
Ran all at 5 mph and listened to Lionel Ritchie. Breathing felt good - really the first time in two weeks that my chest hasn't hurt while taking a deep breath. Nasal meds have kicked in so I am no longer draining like crazy.
Thursday Dec 7, 2006 #
Note
Maybe back to BC tomorrow. Or will I skip the whole month instead?
C • dude 25
Sunday Dec 3, 2006 #
Note
Worked the last 5/10 mile trail race of the season. Cold, but not too bad really, except I forgot my auxillary keyboard & had to type the numbers in on the laptop keys. Let's just say that I made more mistakes than usual.
Saturday Dec 2, 2006 #
Note
Poor night's sleep. Why does this happen on one of the few Saturday's I have been at home in eons?! Right eye was seeping goo and sticking shut and driving me crazy all night. So, I got up and tackled the leaves (after some Pillsbury Cinny Rolls).