Training Log Archive: vmeyerIn the 31 days ending Jan 31, 2007:
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Wednesday Jan 31, 2007 #
Misc (Inside) 1:00:00 [2]
slept:7.0 shoes: Saucony - Big Blue 2
Good class - my favorite today was an exercise where we ran drop sprints of varying distance and did 10 pushups in between each segment - so, run 50 feet, 10 pushups, run 70 feet, 10 pu, run 90 feet, 10 pu - 50 pu in all.
Lots of squats, lunges, jj, running around like gerbils in a wheel. 120 crunches at the end.
Lots of squats, lunges, jj, running around like gerbils in a wheel. 120 crunches at the end.
Note
01/31: 1:0:1:0
YTD: 10:6:15:10
YTD: 10:6:15:10
Tuesday Jan 30, 2007 #
Running (Work/Ft Ward/Home) 1:08:24 [3] 7.0 mi (9:46 / mi)
slept:6.0 weight:186lbs shoes: Saucony - Big Blue 2
The original plan for the afternoon was to run to the car dealer and pick up the car after an oil change via FT Ward Park. But, the car needs ~$2000 worth of repairs, and it won't be ready until tomorrow.
The new plan was to go home and eat junk food and fret about putting this much money into the car. I am planning on getting a new vehicle - something better to do the race timing out of, but I will probably have to order it to get what I want. So, no spontaneous car purchases today like 2 of my last 4 cars.
Anyway, back to the run...I ate a granola bar and banana at work, then got my act together and went for that run. Ran 2.1 (2032) miles to Fort Ward (thought it was closer), 5 laps around the .6 mile loop (543 554 556 550 601), and then 1.9 mostly downhill miles home (1825).
Temps 41 F, with "feels like" at 35 F - windy. Breathing poor the first 20 minutes, but my lungs stopped protesting so much when I reached the park and got away from some of the car fumes.
Enjoyed the run. Had one cookie when I got home.
The new plan was to go home and eat junk food and fret about putting this much money into the car. I am planning on getting a new vehicle - something better to do the race timing out of, but I will probably have to order it to get what I want. So, no spontaneous car purchases today like 2 of my last 4 cars.
Anyway, back to the run...I ate a granola bar and banana at work, then got my act together and went for that run. Ran 2.1 (2032) miles to Fort Ward (thought it was closer), 5 laps around the .6 mile loop (543 554 556 550 601), and then 1.9 mostly downhill miles home (1825).
Temps 41 F, with "feels like" at 35 F - windy. Breathing poor the first 20 minutes, but my lungs stopped protesting so much when I reached the park and got away from some of the car fumes.
Enjoyed the run. Had one cookie when I got home.
Walking warm up/down 6:30 [1] 0.4 mi (16:15 / mi)
shoes: Saucony - Big Blue 2
Walked up the hill and to home.
01/30: 0:0:0:0
YTD: 9:6:14:10
01/30: 0:0:0:0
YTD: 9:6:14:10
Monday Jan 29, 2007 #
Misc (THE DVD) 40:00 [2]
slept:6.0 weight:185lbs
A little easier the second time around, though the muscles are sore from Thursday.. I think I'll try to do it two days a week - Mondays and Thursdays.
01/29: 0:0:0:0
YTD: 9:6:14:10
01/29: 0:0:0:0
YTD: 9:6:14:10
Note
I put on RouteGadget the map and control circles from my Saturday training (putting the electronic controls out in the woods for the meet the next day).
If you want to play along, please draw the order which you would have visited all of the controls in.
Choose the course/class, type in your name, type in your finish time (at some point), and draw your route from the start triangle, visiting all controls, and returning to the start. Save your route.
If you want to play along, please draw the order which you would have visited all of the controls in.
Choose the course/class, type in your name, type in your finish time (at some point), and draw your route from the start triangle, visiting all controls, and returning to the start. Save your route.
Sunday Jan 28, 2007 #
Event: QOC Hemlock Overlook
O Training (Hemlock Day 2) 1:30:00 [3] *** 4.0 mi (22:30 / mi)
slept:2.0 weight:185lbs shoes: Ice Bugs - Red Storm
Oh, poop, I just did a long babble about my day and closed the screen before saving by accident. Anyway, recap - yesterday - beautiful. Today - cold, rain/mix at times, semi-miserable - boy, are we spoiled, or what?! Today - one control - agony. The rest - not.
Put out the White course, vetted Yellow, and put out a few other electronic controls. Also revisited the control location where I couldn't find the bag yesterday but did find the streamer. Today, I didn't find the streamer either, though my GPS says I was all over it. I did find the missing bag a few hundred meters away. I didn't feel confident enough to leave the bag/e control at the now unmarked location, so I took it back and begged the first advanced runner who arrived for the meet to go hang it for me.
Put out the White course, vetted Yellow, and put out a few other electronic controls. Also revisited the control location where I couldn't find the bag yesterday but did find the streamer. Today, I didn't find the streamer either, though my GPS says I was all over it. I did find the missing bag a few hundred meters away. I didn't feel confident enough to leave the bag/e control at the now unmarked location, so I took it back and begged the first advanced runner who arrived for the meet to go hang it for me.
Note
01/28: 1:1:0:0 - which explains all the typos and the accidental screen closing referenced above. :)
YTD: 9:6:14:10
YTD: 9:6:14:10
Saturday Jan 27, 2007 #
O Training (Hanging e-controls) 3:00:00 [3] *** 9.0 mi (20:00 / mi)
slept:2.0 shoes: Ice Bugs - Red Storm
Forgot to bring the electronic controls last week to hand off to Kris, so instead of having to meet mid-week, I offered to put them out today. Kris and Tanner got the bags hung yesterday.
Was out for 4 hours including stoppage time. Feet held up pretty well. It was so nice out.
Had problems with a missing bag - spent about 15 minutes looking for it in the vicinity after finding the streamer.
Also had a self-inficted issue on another one near the end. An extra wet reentrant threw me off - maybe a 40 minute error. Will post the map tomorrow after the meet.
Apart from that, I did very well paying attention to the map, reading the contours, and not getting impatient to rush into the woods thinking that I would find it. I tried to make route choices that considered the climb. Not totally sucessful recognizing what the best route was every time, but I did have a couple good ones.
Happy with the day.
Was out for 4 hours including stoppage time. Feet held up pretty well. It was so nice out.
Had problems with a missing bag - spent about 15 minutes looking for it in the vicinity after finding the streamer.
Also had a self-inficted issue on another one near the end. An extra wet reentrant threw me off - maybe a 40 minute error. Will post the map tomorrow after the meet.
Apart from that, I did very well paying attention to the map, reading the contours, and not getting impatient to rush into the woods thinking that I would find it. I tried to make route choices that considered the climb. Not totally sucessful recognizing what the best route was every time, but I did have a couple good ones.
Happy with the day.
Note
Spent the afternoon my daughter, Sarah. We shopped for tools and yarn to teach her to crochet - didn't get to the lessons since I was running behind after being 4 hours at Hemlock. Roger made turkey dinner for Sarah, Matt (bf), and myself. It was an excellent day.
01/27: 1:0:0:0
YTD: 8:5:14:10
01/27: 1:0:0:0
YTD: 8:5:14:10
Friday Jan 26, 2007 #
Note
slept:2.0
01/26: 0:0:0:0 and almost 0 sleep :(
YTD: 7:5:14:10
YTD: 7:5:14:10
Thursday Jan 25, 2007 #
Misc (THE DVD) 40:00 [2]
slept:8.0 weight:185lbs
Slept through BC this morning because my alarm clock didn't holler up the stairs for me, and I was actually asleep for the first time in ages.
So, this evening, I pulled out the Hard Core DVD which arrived last week. I made it all the way through, but I wasn't exactly ready to run through it a second time.
Lots of crunches, which I managed to do if I remembered to breathe properly. Only pain was my right jaw locking up about half way through - pain into my ear.
So, this evening, I pulled out the Hard Core DVD which arrived last week. I made it all the way through, but I wasn't exactly ready to run through it a second time.
Lots of crunches, which I managed to do if I remembered to breathe properly. Only pain was my right jaw locking up about half way through - pain into my ear.
Note
01/25: 0:0:0:0 (no wine, water up to the eyeballs, 1 pine nut cookie - once I calculated that each small cookie from the Italian bakery cost us $1.11 each, I have been savoring them instead of grabbing 5 at a time, and two DCs. A good day. But, will I sleep?
YTD: 7:5:14:10
YTD: 7:5:14:10
C • 0:0:0:0 14
Wednesday Jan 24, 2007 #
Running 31:00 [3] 3.1 mi (10:00 / mi)
slept:2.0 weight:184lbs shoes: Saucony - Big Blue 2
Boot Camp run - to Walter Reed, King Street, George Mason, parking lot, George Mason, parking lot.
Misc 30:00 [2]
shoes: Saucony - Big Blue 2
.4 walking to warmup, stretching, jj, pushups, Burpees, Body Shapers, then crunches and stuff after the run.
Note
01/24: 0:0:1:0 - if I had one scoop at BR instead of the Banana Royale, then maybe it would have been a zero kind of day. Only 1 DC because I forgot to bring allotment of two from home, and I can only bear to buy one from the soda machine.
YTD: 7:5:14:10
YTD: 7:5:14:10
Tuesday Jan 23, 2007 #
Trail Run (Lake Accotink) 1:19:08 [3] 7.5 mi (10:33 / mi)
slept:6.0 weight:185lbs shoes: Saucony - Big Blue 1
Cut out of work a little early to get a run in around the lake. Original idea was Fort Ward, but my hip thanks me for skipping that all paved route. Was concerned it would be dark before I finished the two loops, but I made it around the second time with plenty of time to spare.
Temps right at 40 F, very slight wind - one long layer of everything except 2 pairs of socks. It was soggy underfoot, especially the upper side, when I expected the lower side to be worse. I got wet stepping in a puddle that I thought was just on the surface - in up to the ankles. I got muddy too. It was great!!
Half mile splits were:
733 (missed the half marker) 506 505 643 (walked the uphill) 437 459 502 = 3906
743 (223 520) 511 502 655 (walked up the hill again) 440 512 521 = 4003
GU at 25 minutes. 1:30 break between loops.
01/23: 1:0:0:0
YTD: 7:5:13:10
Temps right at 40 F, very slight wind - one long layer of everything except 2 pairs of socks. It was soggy underfoot, especially the upper side, when I expected the lower side to be worse. I got wet stepping in a puddle that I thought was just on the surface - in up to the ankles. I got muddy too. It was great!!
Half mile splits were:
733 (missed the half marker) 506 505 643 (walked the uphill) 437 459 502 = 3906
743 (223 520) 511 502 655 (walked up the hill again) 440 512 521 = 4003
GU at 25 minutes. 1:30 break between loops.
01/23: 1:0:0:0
YTD: 7:5:13:10
Monday Jan 22, 2007 #
Misc 1:00:00 [2]
slept:4.0 weight:189lbs shoes: Saucony - Big Blue 2
Ah, Boot Camp on an icy morning with temps around freezing. Schools in the area were either closed or delayed 2 hours. The county I live in is closed, and the county I work in 1.5 miles away is delayed. I report on time either way since I am admin support. Let me snuggle down and go in later anyway. Bah, I am awake, so I get up.
Roger warmed up the car for me, and off I went to BC. Today was free demo day - my favorite! Two demoees and four regular showed up - total 6. With Bobby as the instructor, and the demo day aspect, we did lots of different things for short sets.
I was plenty warm in two shirts, and would have gone to one, except the bottom one was a white, tight UA. Got to remember not to wear that at 32 F. Now, if I had been running, I would have been comfortable, but the same amount of clothing is too much at BC.
Roger warmed up the car for me, and off I went to BC. Today was free demo day - my favorite! Two demoees and four regular showed up - total 6. With Bobby as the instructor, and the demo day aspect, we did lots of different things for short sets.
I was plenty warm in two shirts, and would have gone to one, except the bottom one was a white, tight UA. Got to remember not to wear that at 32 F. Now, if I had been running, I would have been comfortable, but the same amount of clothing is too much at BC.
Note
01/22: 0:0:1:0 - close on the junk, but I'll take the hit.
YTD: 6:5:13:10
YTD: 6:5:13:10
Sunday Jan 21, 2007 #
Note
slept:6.0 weight:186lbs
Worked some in the yard today moving wood and part of mulch pile. We are getting a new fence in the next week or so, and we have stuff too close to the current fence for them to work.
01/21: 0:1:1:0
YTD: 6:5:12:10
01/21: 0:1:1:0
YTD: 6:5:12:10
Saturday Jan 20, 2007 #
O Training (Fountainhead) 1:43:00 [4] *** 6.3 km (16:21 / km)
slept:5.0 weight:188lbs shoes: Poison Ice Bugs
Kris suggested training at Fountainhead, and the QOC five F45s got together on a cold, windy morning. Left to right, Kris (kissy), Kathleen, Peggy (peggyd), Heidi, and me. Heidi and Kris are new to the F45 club this year, and this is my last year.
Anyway, the exercise was to put out two controls, do the rest of the course, and then pick up your two controls. The map needs updating, but isn't too bad. Except in the area of #5 where there are new houses. Because of this new, unmapped construction, the control was hung on the route to the actual circle, but I missed seeing it as I went by and spent 20 minutes looking. Probably longer than I was supposed to for this exercise, but I am determined (stubborn). I took the 20 minutes off my time...
I had a freaky thing happen to me. I hung my second control (#2). I didn't find the building on the map, and I thought I might be a little high, but I was comfortable that I was in the right gully. So, I marked the waypoint on my GPS and went on. If you look at the tracks around #2, you'll see a little black dot right below the little black square just on the NE edge of the circle.
Well, when Kathleen caught up to me as I was finding #5, I asked her if #2 was hung okay. She said she couldn't find it. Later when I was going to collect #2, I passed Kris who also said she didn't find it. Weird, because I hung it pretty high up so, even if I was off, it was visible.
Now, I get back to #2 and approach it from the bottom, and partway up I see it hanging to the east some, and lower down (the second black dot on the SE edge of the circle). And it is on a 5 foot high broken off tree which is about 30 inches in diameter. I hung it on a little skinnny tree. So, it is obvious that it has been moved, so I assume Peggy moved it. But she would have been the last one to it, so why bother.
Back at the car, Heidi reports that she didn't find it either. When Peggy gets back (after some creative route choices back to the finish), she tells me that she didn't find it either.
So, the control had been moved, but by whom or what?! Of couse, it would happen to me.
Anyway, the exercise was to put out two controls, do the rest of the course, and then pick up your two controls. The map needs updating, but isn't too bad. Except in the area of #5 where there are new houses. Because of this new, unmapped construction, the control was hung on the route to the actual circle, but I missed seeing it as I went by and spent 20 minutes looking. Probably longer than I was supposed to for this exercise, but I am determined (stubborn). I took the 20 minutes off my time...
I had a freaky thing happen to me. I hung my second control (#2). I didn't find the building on the map, and I thought I might be a little high, but I was comfortable that I was in the right gully. So, I marked the waypoint on my GPS and went on. If you look at the tracks around #2, you'll see a little black dot right below the little black square just on the NE edge of the circle.
Well, when Kathleen caught up to me as I was finding #5, I asked her if #2 was hung okay. She said she couldn't find it. Later when I was going to collect #2, I passed Kris who also said she didn't find it. Weird, because I hung it pretty high up so, even if I was off, it was visible.
Now, I get back to #2 and approach it from the bottom, and partway up I see it hanging to the east some, and lower down (the second black dot on the SE edge of the circle). And it is on a 5 foot high broken off tree which is about 30 inches in diameter. I hung it on a little skinnny tree. So, it is obvious that it has been moved, so I assume Peggy moved it. But she would have been the last one to it, so why bother.
Back at the car, Heidi reports that she didn't find it either. When Peggy gets back (after some creative route choices back to the finish), she tells me that she didn't find it either.
So, the control had been moved, but by whom or what?! Of couse, it would happen to me.
Trail Run (Fountainhead) 35:00 [3] 2.5 mi (14:00 / mi)
shoes: Poison Ice Bugs
From car to start, and from finish to 2 and back to the car.
Walking (Lost) 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Poison Ice Bugs
Walking around looking for #5 - counted the time from when I was in the actual control circle to when I found the bag itself...
Note
01/20: 0:1:1:0
YTD: 6:4:11:10
YTD: 6:4:11:10
Friday Jan 19, 2007 #
Note
slept:7.0 weight:186lbs
Today 01/19 0:0:0:0 (two lite beers with dinner, enough water to float a boat, one candy bar followed by grapes to ward off reaching for the second candy bar, 2 diet cokes)
Off to brush my teeth and go to bed, and dream of O training in the morning. Will they be able to find the two bags I will be responsible for hanging all by myself. Yes, you do detect some anxiety here. ;)
Yesterday 01:18: 0:0:0:0 (not total deprivation, but still a zero kind of day - a small slice of homemade apple pie, 2 diet cokes, 2 small glasses of wine with dinner)
YTD: 6:3:10:10
Off to brush my teeth and go to bed, and dream of O training in the morning. Will they be able to find the two bags I will be responsible for hanging all by myself. Yes, you do detect some anxiety here. ;)
Yesterday 01:18: 0:0:0:0 (not total deprivation, but still a zero kind of day - a small slice of homemade apple pie, 2 diet cokes, 2 small glasses of wine with dinner)
YTD: 6:3:10:10
Thursday Jan 18, 2007 #
Running (Neighborhood & track) 1:06:00 [3] 6.36 mi (10:23 / mi)
slept:6.0 weight:188lbs shoes: Saucony - Big Blue 2
To the track, then 7 laps around. When it was too dark to see anymore, and my stride was shortening becasue I was afraid I was going to fall, I headed onto the neigborhood sidewalks and around and about. Car fumes AND cold, yeah! Though, at 34 F, the cold is all relative.
I was properly dressed in a short sleeve, long sleeve, light vest, heavier tights, gloves, two pairs of socks (one pair were the toe kind), head band, two bras, underwear down to my knees, and shoes.
GPS miles were 1032 1004 940 (downhill some) 953 949 1019 - 10:03 pace. Walked about .2 miles at the end, after I got up the first part of the hill.
I was properly dressed in a short sleeve, long sleeve, light vest, heavier tights, gloves, two pairs of socks (one pair were the toe kind), head band, two bras, underwear down to my knees, and shoes.
GPS miles were 1032 1004 940 (downhill some) 953 949 1019 - 10:03 pace. Walked about .2 miles at the end, after I got up the first part of the hill.
C • Woah 2
Wednesday Jan 17, 2007 #
Note
slept:6.0 weight:190lbs
01/17: 0:0:1:0 (Progress of sorts - made it past lunchtime, and to after work before the siren call of the chocolate got to me.)
YTD: 6:3:10:10
YTD: 6:3:10:10
Tuesday Jan 16, 2007 #
Note
slept:6.0 weight:191lbs
I keep forgetting to report my AOWN siting from the meet Sunday - a juvenile snake (I think it was a brown snake) along one of the stream crossings.
01/15: 1:1:1:0
01/16: 0:0:1:0
YTD: 6:3:9:10
01/15: 1:1:1:0
01/16: 0:0:1:0
YTD: 6:3:9:10
C • Ick 25
Monday Jan 15, 2007 #
Note
slept:7.0 weight:191lbs
A bunch of the QOC gang bought an orange, white, and black Axis Gear shirt while at the NAOC. Some had them wore them yesterday at the local meet, and it reminded me again that I never made it to the AG tent to check out their wares. So, I bought a couple of fitness shirts while I was out today - one is somewhat orange. :)
01/14: 1:0:1:0
YTD: 5:2:7:10
01/14: 1:0:1:0
YTD: 5:2:7:10
Sunday Jan 14, 2007 #
Orienteering race (Orange Grove Green) 1:31:54 [4] *** 4.4 km (20:53 / km) +255m 16:12 / km
slept:7.0 weight:190lbs shoes: Ice Bugs - Red Storm
Physical course. Footing was iffy with leave covered rocks. Everything seemed steep and slippery. Lost time on 2 (#106), as did others. Poor route choice to 12. Perked up after getting water, but I felt like I was out there forever! Very warm, humid, mostly overcast day didn't prevent a larger than usual turnout at Orange Grove.
An enjoyable day dsepite my crankiness while out in the woods. Because any day out in the woods is a good day!
An enjoyable day dsepite my crankiness while out in the woods. Because any day out in the woods is a good day!
Saturday Jan 13, 2007 #
Note
slept:5.0 weight:189lbs (rest day)
Yeah, a day off. Tomorrow is an O Meet @ Orange Grove...
Today's accounting is better than yesterday:
01/13: 0:0:0:0 - harder for me to remember to drink water at home on a weekend rest day, so I drank about 50 oz at dinner which quashed any desire for sweets afterwards.
YTD: 4:2:6:10
Today's accounting is better than yesterday:
01/13: 0:0:0:0 - harder for me to remember to drink water at home on a weekend rest day, so I drank about 50 oz at dinner which quashed any desire for sweets afterwards.
YTD: 4:2:6:10
Friday Jan 12, 2007 #
Misc 1:00:00 [2]
slept:3.0 weight:189lbs shoes: Saucony - Big Blue 1
The group was told yesterday that we would run today, but that instructor wasn't here today, and today's instructor said there was not a run on the schedule, so no run, and I was glad, though others weren't.
Warm up lap (.2 mile), light stretching, some filler, run about 1/2 mile, then the good stuff.
Pushups (30, 25, 20, 15) alternating with a partner band thingee which worked the arms as well. Knocked out the 30, 25, 10 of the 20 pushups regular, but the last 10, & 15 were modified.
Run up the garage and around, and then into the garage because it was raining a little.
Next set was good too! Flutter kicks, crunches, dirty dog, and donkey kick sets of 25, 20, 15, 10.
Another short run of maybe 1/2 mile, and then the stupid thing of the day - wheelbarrow pushups. Now, having someone hold you up in wheelbarrow position as a child was probably fun, but as an adult it stinks. My partner went first and my left wrist was screaming from holding her. Then I went, and both my wrists hurt even more. So, I switched to walking lunges and then some jj. We did crunches (situps) at the end.
Wheezing today.
Good class!
01/11: 0:0:0:1
YTD: 3:2:5:9
Warm up lap (.2 mile), light stretching, some filler, run about 1/2 mile, then the good stuff.
Pushups (30, 25, 20, 15) alternating with a partner band thingee which worked the arms as well. Knocked out the 30, 25, 10 of the 20 pushups regular, but the last 10, & 15 were modified.
Run up the garage and around, and then into the garage because it was raining a little.
Next set was good too! Flutter kicks, crunches, dirty dog, and donkey kick sets of 25, 20, 15, 10.
Another short run of maybe 1/2 mile, and then the stupid thing of the day - wheelbarrow pushups. Now, having someone hold you up in wheelbarrow position as a child was probably fun, but as an adult it stinks. My partner went first and my left wrist was screaming from holding her. Then I went, and both my wrists hurt even more. So, I switched to walking lunges and then some jj. We did crunches (situps) at the end.
Wheezing today.
Good class!
01/11: 0:0:0:1
YTD: 3:2:5:9
Note
01/12: 1:0:1:1 - wine, candy, caffeine - yeah!!
YTD: 4:2:6:10
YTD: 4:2:6:10
Thursday Jan 11, 2007 #
Misc (Inside) 1:00:00 [2]
slept:6.0 weight:189lbs shoes: Saucony - Big Blue 2
Inside today with temps at ~25 but no wind. I was mentally prepared, but that doesn't mean I have to like being in - throat dry and breathing heavier.
Lots of the regular things.
Did 50 situps when I got home. And there were at least 2 x10 pushups in class today...
01/10: 0:0:0:0
YTD: 3:2:5:8
Lots of the regular things.
Did 50 situps when I got home. And there were at least 2 x10 pushups in class today...
01/10: 0:0:0:0
YTD: 3:2:5:8
Wednesday Jan 10, 2007 #
Misc (Inside Out) 1:00:00 [2] 3.0 mi (20:00 / mi)
slept:3.0 shoes: Saucony - Big Blue 1
Roger wanted to know if I was going to wear a nametag to class today. HaHa!
Class was taken inside because temps 30 with wind chill at 20 or so, and there were lots of whiners. Being a wind wuss, I probably would have gone in, because I had shorts/short sleeve in the car. But Debbie didn't have inside clothes with her, so she was going to go home. So, I stayed outside, and four others joined us.
I was up for an hour of exercises, but we ended up doing a run instead. Three were of equal speed, and two were were close to each other & one was ~4 minute mile slower. So, Debbie or I stayed with Ursula and the other would run ahead a bit, and then run back and change places. When Ursula was slowing, I speed walked or did high knees to stay moving. It wasn't too bad.
So, the hour was .4 mile warm up while waiting for a decision, stretching, 50 jj, 15 pushups, 2.5 mile run (35:30 minutes, running back and forth not in measurement), back in garage - 2 minute wall sit, 20, 15, & 10 each of pushups & leg lifts, 2 x 25 on each each leg extended to exercise hip.
Not too bad for making it up, and happy to be outside.
Class was taken inside because temps 30 with wind chill at 20 or so, and there were lots of whiners. Being a wind wuss, I probably would have gone in, because I had shorts/short sleeve in the car. But Debbie didn't have inside clothes with her, so she was going to go home. So, I stayed outside, and four others joined us.
I was up for an hour of exercises, but we ended up doing a run instead. Three were of equal speed, and two were were close to each other & one was ~4 minute mile slower. So, Debbie or I stayed with Ursula and the other would run ahead a bit, and then run back and change places. When Ursula was slowing, I speed walked or did high knees to stay moving. It wasn't too bad.
So, the hour was .4 mile warm up while waiting for a decision, stretching, 50 jj, 15 pushups, 2.5 mile run (35:30 minutes, running back and forth not in measurement), back in garage - 2 minute wall sit, 20, 15, & 10 each of pushups & leg lifts, 2 x 25 on each each leg extended to exercise hip.
Not too bad for making it up, and happy to be outside.
Tuesday Jan 9, 2007 #
Running (Treadmill) 42:20 [3] 4.0 mi (10:35 / mi)
shoes: Saucony - Big Blue 2
Same as yesterday except I added a mile at the top. So, 1/4 mile at 5.0, 5.2...6.4, 6.4...5.0 mph. I felt a bit wheezier today but again it was knocked back with two shots of the inhaler.
Hopefully, the second day in a row on the treadmill will get my butt motivated out the door tomorrow morning for BC, versus facing the treadmill for a third day straight.
Hopefully, the second day in a row on the treadmill will get my butt motivated out the door tomorrow morning for BC, versus facing the treadmill for a third day straight.
Walking warm up/down (Treadmill) 14:00 [1] 1.0 mi (14:00 / mi)
shoes: Saucony - Big Blue 2
5 minutes (.33 mile) warmup and 9 minutes (.67 mile) cool down.
Misc 6:30 [3]
shoes: Saucony - Big Blue 2
15 pushups, 30 leg lifts, 50 situps x 2. Wow, I was breathing hard after those!
01/09: 0001 (3 diet cokes)
YTD: 3258
01/09: 0001 (3 diet cokes)
YTD: 3258
Monday Jan 8, 2007 #
Misc (Pushups/Situps/JJ) 5:00 [2]
shoes: Saucony - Big Blue 2
Waiting for Roger to finish on the treadmill...too windy for me to run outside.
10 pushups, 26 situps x 5
100 jumping jacks
01/07: 1010
01/08: 0001
10 pushups, 26 situps x 5
100 jumping jacks
01/07: 1010
01/08: 0001
Walking warm up/down 3:00 [1] 0.2 mi (15:00 / mi)
shoes: Saucony - Big Blue 2
Cool down. Wanted to do longer but dinner was served.
Running (Treadmill) 33:00 [3] 3.0 mi (11:00 / mi)
shoes: Saucony - Big Blue 2
Felt warmed up enough after the JJs to go right into 1/4 mile at 5, 5.2, 5.4, 5.6, 5.8, 6.0, 6.0, 5.8. 5.6, 5.4, 5.2 and 5.0 mph. Felt good throughtout even though I have been wheezing this afternoon. Nothing like a couple of hits of the asthma meds to make things easier.
Sunday Jan 7, 2007 #
Walking warm up/down (Wakefield Park) 35:00 [2] 2.4 mi (14:35 / mi)
shoes: Saucony Banana 3
Mile to warm up (~15:00), then 1.4 (~18:00) at the end to cool down, and because I was pooped.
Trail Run (Wakefield & Lake Accotink) 1:21:00 [3] 7.0 mi (11:34 / mi)
shoes: Saucony Banana 3
Met Heidi at Wakefield Park with a plan of getting about 2 hours of exercise. Temps were near 50, so shorts & short sleeve were good for me.
Heidi asked to walk a while to start, which was just fine with me. We walked to where the Lake Accotink loop starts and mostly ran that. I was dragging through this part, but after a GU at 35 minutes, I felt better. Then back to Wakefield park and used a trail map to do the trails there. Mostly flat, but lots of ruts and little dips, so concentration was needed, though the landing would have been soft - packed sand in parts near the creek. We talked and ran, and ran and talked, and sometimes walked. An excellent outing.
A handful of bikers, hikers, and dogs. No other wildlife that I remember.
1/6: 1111
Heidi asked to walk a while to start, which was just fine with me. We walked to where the Lake Accotink loop starts and mostly ran that. I was dragging through this part, but after a GU at 35 minutes, I felt better. Then back to Wakefield park and used a trail map to do the trails there. Mostly flat, but lots of ruts and little dips, so concentration was needed, though the landing would have been soft - packed sand in parts near the creek. We talked and ran, and ran and talked, and sometimes walked. An excellent outing.
A handful of bikers, hikers, and dogs. No other wildlife that I remember.
1/6: 1111
Saturday Jan 6, 2007 #
Biking (W&OD Falls Church/home) 1:41:47 [3] 20.0 mi (5:05 / mi)
slept:7.0 shoes: Bike shoes
Thought the day had gotten away from me since I scheduled an appointment for an estimate on a fence replacement. Appointment was for sometime between 8-10 - showed after 10, though he called at 9:30...
Then I had forgotten that I had a ticket for the Georgetown/Notre Dame basketball game at noon. But the rest of the afternoon fell into place (thanks to a Georgetown blow out, a train just when I got to the terminal, and a ride from the station in record time), so I got a bike ride in as planned leaving the house at 2:30. Not sure if a medium popcorn and water is the proper fuel, but it worked out fine.
Like everywhere else in the area, it was beautiful here. Temps at 70 didn't make for any angst on what to wear - shorts and short sleeve shirt. Of course, the time of day guaranteed that there would be hoards out on the bike trail, and there was - maybe 300 or so. Still worth it.
10 miles out was 5502, and return was 4645. Strong headwind at times and slight uphill going out...
Then I had forgotten that I had a ticket for the Georgetown/Notre Dame basketball game at noon. But the rest of the afternoon fell into place (thanks to a Georgetown blow out, a train just when I got to the terminal, and a ride from the station in record time), so I got a bike ride in as planned leaving the house at 2:30. Not sure if a medium popcorn and water is the proper fuel, but it worked out fine.
Like everywhere else in the area, it was beautiful here. Temps at 70 didn't make for any angst on what to wear - shorts and short sleeve shirt. Of course, the time of day guaranteed that there would be hoards out on the bike trail, and there was - maybe 300 or so. Still worth it.
10 miles out was 5502, and return was 4645. Strong headwind at times and slight uphill going out...
Biking (Up the HILL home) 7:27 [2] 0.7 mi (10:38 / mi)
shoes: Bike shoes
Walked and rode the bike up the hill to the house. I'll make it one of these days without walking.
01/05: 0001
YTD: 1135
01/05: 0001
YTD: 1135
Friday Jan 5, 2007 #
Note
slept:3.0 weight:189lbs (rest day)
So, I skipped BC this morning since I will be doing something both weekend days. This made me think about my last 12 months of BC.
During the first 6 months (120 sessions), I missed 14 sessions. Travel accounted for 11 misses, and the other 3 were due to skipping before a race or a recovery day.
During the second 6 months (also 120 session), I skipped 58 sessions. Travel accounted for 14 misses. So, that leaves 44 skipped due to recovery days or rest days, alterative exercise, or just not feeling like it.
My year contract is over at the end of March, so I will not renew. I will probably sign up for 3 months in late 2007...
Another mostly sleepless night.
01/04 wwjd: 0/0/0/1
YTD wwjd: 1/1/3/4
During the first 6 months (120 sessions), I missed 14 sessions. Travel accounted for 11 misses, and the other 3 were due to skipping before a race or a recovery day.
During the second 6 months (also 120 session), I skipped 58 sessions. Travel accounted for 14 misses. So, that leaves 44 skipped due to recovery days or rest days, alterative exercise, or just not feeling like it.
My year contract is over at the end of March, so I will not renew. I will probably sign up for 3 months in late 2007...
Another mostly sleepless night.
01/04 wwjd: 0/0/0/1
YTD wwjd: 1/1/3/4
C • wwjd? 12
Thursday Jan 4, 2007 #
Misc 1:00:00 [3]
slept:3.0 shoes: Saucony - Big Blue 2
An okay session considering it was one of those days with all my least favorite things - jumping - lots of jj and jump rope. Also, running with band around your middle and someone holding you back from behind. The only thing which would have made it worse was if we had also done ski hops.
Lots of bench dips, and more shoulder presses, tray table, etc.
We did get to do some bicep curls. And while I was waiting out my non-turn at the arm hang, I threw in 30 pushups.
Also did 100 situps when I got home.
It was a struggle to get out of bed this morning - little solid sleep again last night. Partly brought on by making a cheese cake which had to cool until ~midnight. So, I was in that semi-aware state until I went downstairs about 12:30 and put it in the fridge. But sleep still eluded me after that.
Yesterday wine/water: 0/1, YTD: 1/2
Food yesterday gets a thumbs down - mindlessly gobbled down 4 or 5 LD Oatmeal thingees.
Lots of bench dips, and more shoulder presses, tray table, etc.
We did get to do some bicep curls. And while I was waiting out my non-turn at the arm hang, I threw in 30 pushups.
Also did 100 situps when I got home.
It was a struggle to get out of bed this morning - little solid sleep again last night. Partly brought on by making a cheese cake which had to cool until ~midnight. So, I was in that semi-aware state until I went downstairs about 12:30 and put it in the fridge. But sleep still eluded me after that.
Yesterday wine/water: 0/1, YTD: 1/2
Food yesterday gets a thumbs down - mindlessly gobbled down 4 or 5 LD Oatmeal thingees.
Wednesday Jan 3, 2007 #
Misc 1:00:00 [3]
slept:4.0 shoes: Saucony - Big Blue 2
A fairly decent BC session. Felt better than I expected with the cold, lack of sleep, and run last night.
Session involved a Ranger Run, and then lots of arm stuff with the bands: shoulder presses, tricep, and lateral raises. Add in Bench Dips, and Monday's workout, and my arms are really feeling it.
Trying to make sure I do more situps, so I left a couple of minutes early when Bobby was leading the group in doing partial situps. I don't really get those, so I did 50 when I got home.
Pushups: 20, Situps: 50, Flutter kicks: 100
Poor sleeping continues. Fall asleep around 10-11, wake up at 1 for a little while, wake up again at 3 and fall back to sleep around 4:30, wake up at 5ish feeling like crap.
Session involved a Ranger Run, and then lots of arm stuff with the bands: shoulder presses, tricep, and lateral raises. Add in Bench Dips, and Monday's workout, and my arms are really feeling it.
Trying to make sure I do more situps, so I left a couple of minutes early when Bobby was leading the group in doing partial situps. I don't really get those, so I did 50 when I got home.
Pushups: 20, Situps: 50, Flutter kicks: 100
Poor sleeping continues. Fall asleep around 10-11, wake up at 1 for a little while, wake up again at 3 and fall back to sleep around 4:30, wake up at 5ish feeling like crap.
Tuesday Jan 2, 2007 #
Walking warm up/down (Treadmill) 10:00 [1] 0.7 mi (14:17 / mi)
shoes: Saucony - Big Blue 1
5 minutes before and 5 minutes after.
Running (Treadmill program) 50:00 [3] 5.15 mi (9:43 / mi)
shoes: Saucony - Big Blue 1
Speed interval program: 1 minute at 5.6 6.6 5.6 6.0 7.0 mph x 10. Does it really count if you have to hold on for dear life? I had to do that for the first couple of times at 7 mph. But then after that, I was able to do all the minutes without holding on.
Afterwards, 100 situps and 10 pushups earlier in the day. And, yes, I blew off Boot Camp this morning - broke the streak already.
Decided to stay inside this evening because my throat has been sore, and I didn't want to irritate it more running among the car fumes.
Yesterday's wine/water count: 1/0. Today's 0/1. YTD: 1/1.
Afterwards, 100 situps and 10 pushups earlier in the day. And, yes, I blew off Boot Camp this morning - broke the streak already.
Decided to stay inside this evening because my throat has been sore, and I didn't want to irritate it more running among the car fumes.
Yesterday's wine/water count: 1/0. Today's 0/1. YTD: 1/1.
Monday Jan 1, 2007 #
Misc 1:00:00 [2]
slept:7.0 weight:187lbs shoes: Saucony - Big Blue 2
Happy New Year from Boot Camp! A good start to the year. Class was on for today, but they cut us some slack and it was at 8 AM, not 6 AM. Still, only 3 people showed up on this rainy holiday morning...Andrea, Michaelann, and me. Carol, a former participant, was our instructor.
Supposed to be a long run today, but we did tomorrow's workout instead - lots of arms. Pushups, Body Shapers, Mountain Climbers, shoulder presses with band, fly with band, pulsing squats, wall sits, planking, situps, and flutter kicks.
I could tell that I have slacked off this month. And the left hip is still sore/painful. I am wondering if it is a pain left over from the fall at Greenbelt a couple of weeks ago.
Supposed to be a long run today, but we did tomorrow's workout instead - lots of arms. Pushups, Body Shapers, Mountain Climbers, shoulder presses with band, fly with band, pulsing squats, wall sits, planking, situps, and flutter kicks.
I could tell that I have slacked off this month. And the left hip is still sore/painful. I am wondering if it is a pain left over from the fall at Greenbelt a couple of weeks ago.
Note
Well, my recap for the year...
2006 (difference from 2005)
Height 5'7" (-.5")
Weight 187 (+10)
Cycles 11 (-1 and counting)
Running shirts 30 (+15)
Overall training hours: 310 (+69)
Boot Camp: 140 hours (+120)
Running & trail running: 84 hours (+13), 485 miles (+120), pace 10.40 per mile including the trail miles (-1.22 mph)
Less hours biking (-13), walking (-19), walk/run (-18.5) and jogging (-5).
Orienteering: 64 hours (-10 hours)
Ranking score 62.9 (+8.7)
For 2007:
Lake Accotink in less than 37:25
Less wine, more water
More biking
2006 (difference from 2005)
Height 5'7" (-.5")
Weight 187 (+10)
Cycles 11 (-1 and counting)
Running shirts 30 (+15)
Overall training hours: 310 (+69)
Boot Camp: 140 hours (+120)
Running & trail running: 84 hours (+13), 485 miles (+120), pace 10.40 per mile including the trail miles (-1.22 mph)
Less hours biking (-13), walking (-19), walk/run (-18.5) and jogging (-5).
Orienteering: 64 hours (-10 hours)
Ranking score 62.9 (+8.7)
For 2007:
Lake Accotink in less than 37:25
Less wine, more water
More biking