Training Log Archive: vmeyerIn the 31 days ending Mar 31, 2007:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||
Saturday Mar 31, 2007 #
Orienteering race (Fox Chaser Day 1) 1:07:07 [3] *** 5.2 km (12:54 / km) +230m 10:34 / km
shoes: Ice Bugs - Red Storm
Fair Hill - early start. Lost about 3-4 minutes from 1-2 with a poor directional execution, and not sorting out where I was sooner. Disappointed not to break 60 mintues. Knew it was doable, but I tired across some of the fields near the end. I was happy with my effort. Third on F45 behind a smokin' Heidi O who was 3.5 minutes ahead of Eileen - sixth on the Green Y course.
Beautiful day out. Epunching went very well with Mary & Mark Frank, and HVO's Jeff and Alan as today's apprentices.
Beautiful day out. Epunching went very well with Mary & Mark Frank, and HVO's Jeff and Alan as today's apprentices.
Wednesday Mar 28, 2007 #
Note
slept:6.0
For Bash's photo contest. The "PU" control at the Extreme-O in Georgia in February.
Note
weight:177lbs
This morning's weight was 3 pounds lighter - just had to keep up with Tim - at least temporarily.
Yard work after work, so had to pass on a dreamed about bike ride. Lots of digging holes.
Did 5 pushups too.
Yard work after work, so had to pass on a dreamed about bike ride. Lots of digging holes.
Did 5 pushups too.
Tuesday Mar 27, 2007 #
Running (W&OD) 55:30 [3] 5.5 mi (10:05 / mi)
slept:7.0 shoes: Saucony - Big Blue 2
This just seemed really hard today. I probably should have taken another easy day, but with temps at ~ 80 F, it just seemed like a good day to run.
I struggled breathing going outbound into a stiff wind. Then I got further out then I should have, so I felt pressured to get back in time for dinner. It isn't polite to keep the cook waiting without prior notice.
So, my breathing seemed even worse coming back as I struggled to get a deep breath even though the pace didn't seem that hard. I made it home with 5 minutes to spare.
The good news is that my calf feels 100 %, and my shoulder is stiff but not too painful unless I rotate my arm.
I struggled breathing going outbound into a stiff wind. Then I got further out then I should have, so I felt pressured to get back in time for dinner. It isn't polite to keep the cook waiting without prior notice.
So, my breathing seemed even worse coming back as I struggled to get a deep breath even though the pace didn't seem that hard. I made it home with 5 minutes to spare.
The good news is that my calf feels 100 %, and my shoulder is stiff but not too painful unless I rotate my arm.
Walking (Four Mile Run Trail) 16:30 [1] 1.0 mi (16:30 / mi)
shoes: Saucony - Big Blue 2
The last mile I walked, including the hill behind the house. I am going to have to name that hill one day. Today, I stopped and looked up towards the house, and the house seemed so tiny and far away. It isn't even like it is a huge hill, but when I am all tuckered out, it is. It is the one coming up to the USGS symbol on the left side of the map.
Monday Mar 26, 2007 #
Note
slept:7.0 weight:180lbs
The calf feels fine this morning - yea!
Misc (The DVD) 40:00 [2]
A stiff right shoulder/arm says I fell hard yesterday despite the soft leafy landing.
C • Hey! 12
Sunday Mar 25, 2007 #
Event: QOC: Little Bennett
Trail Run (Little Bennett) 1:40:00 [3] 8.25 mi (12:07 / mi)
shoes: Ice Bugs - Red Storm
Met Sarah for a run at Little Bennett before the O meet. I was unsure whether I was going to be able to go out on a course today or not, so a run was good. Mostly wide trail with about 2 miles on the road.
Comfortable temps at 8:30 am.
Comfortable temps at 8:30 am.
Running 8:00 [3] 0.8 mi (10:00 / mi)
shoes: Ice Bugs - Red Storm
Had met Sarah in the parking lot outside the park, and then left my keys with the meet personnel as I ran by in case additional controls were needed.
After finishing with Sarah, I ran from the parking lot back to the meet site to get my keys (an a ride back to my car.)
After finishing with Sarah, I ran from the parking lot back to the meet site to get my keys (an a ride back to my car.)
Orienteering race (Little Bennett Green) 1:17:52 [4] *** 5.6 km (13:54 / km) +180m 11:59 / km
shoes: Ice Bugs - Red Storm
After everyone had started, I left the download in Graham's capable hands and went out on a course. It was now much warmer at 2:30 then it was at 8:30.
A good run except for not listening to myself going into #8. I always have problem in this area, and I even pulled back right away to sort myself out, but not enough and ended up with ~7 minutes in error here.
Took a spectacular fall just before #11 - downhill, rolling, wood, leaves, swearing. Calf is very stiff. Will see what tomorrow brings before I worry too much.
Thanks to Graham for manning download, and Sandy for assisting after he had to leave.
A good run except for not listening to myself going into #8. I always have problem in this area, and I even pulled back right away to sort myself out, but not enough and ended up with ~7 minutes in error here.
Took a spectacular fall just before #11 - downhill, rolling, wood, leaves, swearing. Calf is very stiff. Will see what tomorrow brings before I worry too much.
Thanks to Graham for manning download, and Sandy for assisting after he had to leave.
Saturday Mar 24, 2007 #
Note
A couple hours of yard work in a light mist. Cleaning the flower beds will have to wait - maybe a few evenings next week after work.
Thursday Mar 22, 2007 #
Misc (THE DVD) 40:00 [2]
Saw some of favorite birds on the way home from work today - mockingbirds - one chasing the other on foot.
Wednesday Mar 21, 2007 #
Walking 15:00 [1] 1.0 mi (15:00 / mi)
Walked from the car to the eye doctor and back.
Tuesday Mar 20, 2007 #
Running (Neighborhood loop) 30:00 [3] 3.0 mi (10:00 / mi)
slept:7.0 shoes: Saucony - Big Blue 2
Out and about enjoying the nice day. Perfect running temps, with a bit of wind. Breathing a bit harsh for the first 20 minutes.
Walking (Neighborhood loop) 30:00 [2] 2.1 mi (14:17 / mi)
shoes: Saucony - Big Blue 2
Followed up the run with 30 minutes of walking as fast as I could. Included almost every hill in the neighborhood.
AWWN: Saw the first robins of the spring.
AWWN: Saw the first robins of the spring.
Monday Mar 19, 2007 #
Misc (THE DVD) 40:00 [2]
slept:5.0
I might have to start knocking this down to a 1 - it is getting so easy. Just kidding! :) But it did feel good tonight, and my breathing is back to normal, or close to, from the cold I had.
Sunday Mar 18, 2007 #
Trail Run (Hemlock Overlook) 2:10:00 [3] 10.0 mi (13:00 / mi)
slept:2.0 shoes: Ice Bugs - Red Storm
Working the 5/10 mile trail run at Hemlock Overlook in Clifton, Virginia. I took my running stuff hoping that I could force myself to run after I was finished my timing duties. It was a little chilly with wind, and after sitting out in the cold for 2+ hours, I am not usually so inclined to do anything but go home.
But Kris showed up to run the race, and after determining that I was prepared to run afterwards (i.e., I had my gear), she jumped in to help and postponed her run until I could go too. I really appreciated that. Thanks, Kris!
Run went well - way better then Wednesday - thank goodness! It was perfect running temperature, though the trail was starting to thaw a bit in spots. Luckily, it stayed firm for the runners, otherwise we would have been sliding all over the place. We did walk up the big hills, especially the big, steep Hemlock hill - twice. Here is the route.
A good confidence booster for the GRR.
Food today was 4 bananas, a small bagel, a chocolate donut, a small granola bar, and 2 GUs. Drink was 2 diet cokes, 32 oz gatorade, 16 oz water.
But Kris showed up to run the race, and after determining that I was prepared to run afterwards (i.e., I had my gear), she jumped in to help and postponed her run until I could go too. I really appreciated that. Thanks, Kris!
Run went well - way better then Wednesday - thank goodness! It was perfect running temperature, though the trail was starting to thaw a bit in spots. Luckily, it stayed firm for the runners, otherwise we would have been sliding all over the place. We did walk up the big hills, especially the big, steep Hemlock hill - twice. Here is the route.
A good confidence booster for the GRR.
Food today was 4 bananas, a small bagel, a chocolate donut, a small granola bar, and 2 GUs. Drink was 2 diet cokes, 32 oz gatorade, 16 oz water.
Thursday Mar 15, 2007 #
Misc (THE DVD) 40:00 [2]
slept:7.0 weight:181lbs
Felt better tonight than Monday - didn't tremble at all during the planking parts.
Wednesday Mar 14, 2007 #
Trail Run (Bull Run Trail) 1:06:00 [2] 4.5 mi (14:40 / mi)
slept:6.0 weight:181lbs shoes: Ice Bugs - Red Storm
After my annual physical, I met Kris for a run on the Bull Run trail out of Centreville. The original plan was 2 hours in a figure eight out and back passing by the car after 4.5 miles. Wisely, I picked going in the flat direction first - towards Bull Run Park itself, because it wasn't a good day. Thanks Kris for not ratting me out - but I was the dead weight today.
I just couldn't run much, abandoning any attempt at all on the way back, but at least I walk fast. I don't remember ever going so slowly but having my breathing feel so labored, and my legs so dead.
I don't know if it was the double cheeseburger 15 minutes before, or using an inhaler which was possibly dead, or the heat (80 degrees), or carrying a camelbak for a pre-GRR get reacquainted session, or the post aniexty of the physical, but whatever it was sucked!
So, though I originally thought I could keep walking for the second hour, as we approached the car, I had to call it quits.
You'll have see to kissy's log for the rest of the story. All I can say is that I enjoyed the second hour way more than I enjoyed the first hour! Thanks Kris!
I just couldn't run much, abandoning any attempt at all on the way back, but at least I walk fast. I don't remember ever going so slowly but having my breathing feel so labored, and my legs so dead.
I don't know if it was the double cheeseburger 15 minutes before, or using an inhaler which was possibly dead, or the heat (80 degrees), or carrying a camelbak for a pre-GRR get reacquainted session, or the post aniexty of the physical, but whatever it was sucked!
So, though I originally thought I could keep walking for the second hour, as we approached the car, I had to call it quits.
You'll have see to kissy's log for the rest of the story. All I can say is that I enjoyed the second hour way more than I enjoyed the first hour! Thanks Kris!
C • all! 8
Tuesday Mar 13, 2007 #
Note
slept:8.0 weight:181lbs (rest day)
Okay, a could have/would have day - ugh! Planned a bike ride to do an errand after work, but they said the car would be ready at 4, so I got dropped off there. I offered them the option of getting it later, but did I mention that they said it would be ready? I should have followed my first instincts. After turning down a car owned by a Myers, I find out that mine is still in the wash line.
After 15 minutes, when it still hadn't moved, I asked to have it now! A trip to the post office, and then home to salvage the ride. But no, I was locked out, and Roger was napping, and he doesn't hear anything when he is asleep. So, chatted with the neighbors a bit and got in after 5. Too late now to ride out and deliver the race checks and get back before Roger served dinner before his meeting tonight.
And, that is my sad story, and I am sticking to it.
After 15 minutes, when it still hadn't moved, I asked to have it now! A trip to the post office, and then home to salvage the ride. But no, I was locked out, and Roger was napping, and he doesn't hear anything when he is asleep. So, chatted with the neighbors a bit and got in after 5. Too late now to ride out and deliver the race checks and get back before Roger served dinner before his meeting tonight.
And, that is my sad story, and I am sticking to it.
Monday Mar 12, 2007 #
Walking warm up/down 11:00 [1] 0.7 mi (15:42 / mi)
shoes: Saucony - Big Blue 2
A 90 second break during the run while going over 395, and then walked home after getting to 3 miles running.
Running (Car Dealer & home) 30:00 [3] 3.0 mi (10:00 / mi)
slept:3.0 shoes: Saucony - Big Blue 2
Ran from car dealer to near home. First mile+ was downhill, but it still felt like a struggle - mostly my breathing. Had to stop and cough while going over the interstate. Great - suck in all those car fumes to try to get a deep breath.
Slept lousy last night. Pre-physical blookwork, etc. this morning, and boy was I dehydrated. Everything was running slowly.
Slept lousy last night. Pre-physical blookwork, etc. this morning, and boy was I dehydrated. Everything was running slowly.
Misc (THE DVD) 40:00 [2]
It wasn't pretty, but I got it in after coming home from the car dealer. Service Engine Soon light is still on. Now, I am back to the "replace the car now, or put more money into it" issue.
Sunday Mar 11, 2007 #
Walking warm up/down (W&OD paved) 26:00 [1] 1.8 mi (14:27 / mi)
shoes: Saucony - Big Blue 1
Roger dropped me off near the W&OD in Falls Church. Walked the .5 miles to get to the trail.
After running from the 5.5 mile mark to the 0, I walked 1.3 miles home.
Was able to get up the dreaded hill behind the house without resting on a tree - not feeling the exhaustion which I have felt in recent months. I was fatiqued, but not exhausted.
After running from the 5.5 mile mark to the 0, I walked 1.3 miles home.
Was able to get up the dreaded hill behind the house without resting on a tree - not feeling the exhaustion which I have felt in recent months. I was fatiqued, but not exhausted.
Running (W&OD paved) 50:40 [3] 5.5 mi (9:13 / mi)
slept:7.0 shoes: Saucony - Big Blue 1
Could have been a should have/would have day, but I managed to avoid having to say that, though I did alter the original plan.
Timed a 5/10 mile trail run and didn't get out of there until 12:30. Was going to drive to GFVA and run the control picking course from February, but I started imagining all the worst - traffic backed up into DC due to parade road closures, park full & I would get out there and not get in, I didn't have my driver's license & I would get pulled over, the check engine light is still lit since it came on in North Carolina.
So, as I was approaching the point of no return, I exited to home, unloaded the car, and had a nap.
Then I was dropped off for a run home. Beautiful day, wind behind, trail busy but not extrememly crowded at 3:30 PM, and my times indicate I was running better than I felt. Though, my breathing and coughing were the bigger issues than my legs - which feel quite good despite the pavement miles.
I am extremely pleased that I got out despite the things I would have usually used as excuses to bail on a workout. Must be the upcoming GRR AND a June 30 wedding to attend and fit into a dress for - nothing like a little pressure to keep me motivated.
1/2 splits: 441 449 (the only up hill & I walked it) 440 442 434 433 432 433 426 425 434
Timed a 5/10 mile trail run and didn't get out of there until 12:30. Was going to drive to GFVA and run the control picking course from February, but I started imagining all the worst - traffic backed up into DC due to parade road closures, park full & I would get out there and not get in, I didn't have my driver's license & I would get pulled over, the check engine light is still lit since it came on in North Carolina.
So, as I was approaching the point of no return, I exited to home, unloaded the car, and had a nap.
Then I was dropped off for a run home. Beautiful day, wind behind, trail busy but not extrememly crowded at 3:30 PM, and my times indicate I was running better than I felt. Though, my breathing and coughing were the bigger issues than my legs - which feel quite good despite the pavement miles.
I am extremely pleased that I got out despite the things I would have usually used as excuses to bail on a workout. Must be the upcoming GRR AND a June 30 wedding to attend and fit into a dress for - nothing like a little pressure to keep me motivated.
1/2 splits: 441 449 (the only up hill & I walked it) 440 442 434 433 432 433 426 425 434
Saturday Mar 10, 2007 #
O Training (Memory O) 1:40:00 [2] *** 5.8 km (17:14 / km)
slept:9.0 weight:180lbs shoes: Ice Bugs - Red Storm
Met Kris at a local park. She set the course and offered to stay together, which was fine by me. I picked her brain, and paid attention to what route choices she picked and what she was seeing. She made me lead most of the time, which was good.
A better attempt at Memory-O this time around than my last. Actually put the map away for large periods - very hard to do this - I want to look so badly. Just working on committing the plan to memory would be a good future goal.
Woods, weather, companion, i.e, my personal trainer, were excellent!
My conditioning has suffered with this cold and inactivity, but I was feeling stronger as we went on.
AOWN - how come I want to type AWWN? Well, kissy actually sighted the woodpeckers - they were beautiful, and I saw the deer first - they were deer.
A better attempt at Memory-O this time around than my last. Actually put the map away for large periods - very hard to do this - I want to look so badly. Just working on committing the plan to memory would be a good future goal.
Woods, weather, companion, i.e, my personal trainer, were excellent!
My conditioning has suffered with this cold and inactivity, but I was feeling stronger as we went on.
AOWN - how come I want to type AWWN? Well, kissy actually sighted the woodpeckers - they were beautiful, and I saw the deer first - they were deer.
Trail Run 1:00:00 [2] 4.0 mi (15:00 / mi)
shoes: Ice Bugs - Red Storm
Helped Kris set up for her Girls Scout event, and then did some unsetting up when she realized that the initial map hike was going to be too long.
Pushed the last mile as hard as I could on the way in. About 12 minute pace - not great speed, but a good effort after everything else.
The muddy downhill slowed me at the end. Though, earlier I felt like I was flying over the logs across the trail. It was fun.
On the way to the park, the Potomac River had a ton of crews out rowing (about 8:15), and the Mount Vernon bike trail had about 100 high school kids with chaperones and packs walking towards the airport from Georgetown maybe. They were hogging the entire width of the trail - hmmm, the bikers were going to enjoy coming upon them.
Pushed the last mile as hard as I could on the way in. About 12 minute pace - not great speed, but a good effort after everything else.
The muddy downhill slowed me at the end. Though, earlier I felt like I was flying over the logs across the trail. It was fun.
On the way to the park, the Potomac River had a ton of crews out rowing (about 8:15), and the Mount Vernon bike trail had about 100 high school kids with chaperones and packs walking towards the airport from Georgetown maybe. They were hogging the entire width of the trail - hmmm, the bikers were going to enjoy coming upon them.
Note
03/10: 0:0:0:0
Tomorrow's plan is to work a trail run in the morning, and then go to GFVA and redo the control picking exercise from early February. I haven't decided on which direction yet.
Tomorrow's plan is to work a trail run in the morning, and then go to GFVA and redo the control picking exercise from early February. I haven't decided on which direction yet.
Friday Mar 9, 2007 #
Note
slept:9.0 weight:180lbs
See, drink enough water, and my weight is back to 180...
03/09: 0:0:0:0 - scored a big fat zero again today, yeah!
The license plate for my next car?
03/09: 0:0:0:0 - scored a big fat zero again today, yeah!
The license plate for my next car?
Thursday Mar 8, 2007 #
Note
slept:8.0 weight:178lbs
I am guessing being dehydrated accounts for the 178...I haven't felt much like drinking water the last couple of weeks.
03/07: 1:1:1:0 - Wine & PB cups
03/06: 0:1:1:1 - PB cups
03/05: 0:1:1:1 - PB cups
03/04: 0:1:1:1 - Peeps!
03/03: 0:1:1:1 - Cheetos!
03/02: 0:1:0:1
03/01: 0:1:0:1
02/28: 0:1:0:1
03/07: 1:1:1:0 - Wine & PB cups
03/06: 0:1:1:1 - PB cups
03/05: 0:1:1:1 - PB cups
03/04: 0:1:1:1 - Peeps!
03/03: 0:1:1:1 - Cheetos!
03/02: 0:1:0:1
03/01: 0:1:0:1
02/28: 0:1:0:1
Misc (THE DVD) 40:00 [2]
(sick)
My cold is mostly out of my head, though a rattle in my chest remains. So, I laid low one more day. A review of my log says that I have done no straight running in four weeks. I will try to remedy that soon. I'd hate to say tomorrow, since that would mean an early morning run on the treadmill. But I will put the thought out there, and we'll see.
03/08: 0:0:0:0 !!!!!!!!!!!!!!!
03/08: 0:0:0:0 !!!!!!!!!!!!!!!
Wednesday Mar 7, 2007 #
Note
slept:8.0 weight:180lbs (sick) (rest day)
Finally got my bags unpacked tonight. Three days may not be long for some, but it is for me. Discovered a toasted bagel which I may not have found until the next time I went away - a month from now.
Very happy that I am spending the next three weekends mostly at home.
Pushups 1 x 20. My back was painful afterwards, but feels better 8 hours later.
Very happy that I am spending the next three weekends mostly at home.
Pushups 1 x 20. My back was painful afterwards, but feels better 8 hours later.
Tuesday Mar 6, 2007 #
Note
slept:7.0 weight:180lbs (sick) (rest day)
Okay, a real "rest" day - except pushups 2 x 20.
Roger was laughing at me when I got out of the shower. He said that I had that hang dog look. Usually a shower revives me. No, I don't feel too perky this morning, but I did get some good sleep last night.
I had a rare visitor at work today doing some research on someone from the 1920s. Bad timing, since all I wanted to do was put my head down on the desk.
Roger was laughing at me when I got out of the shower. He said that I had that hang dog look. Usually a shower revives me. No, I don't feel too perky this morning, but I did get some good sleep last night.
I had a rare visitor at work today doing some research on someone from the 1920s. Bad timing, since all I wanted to do was put my head down on the desk.
Monday Mar 5, 2007 #
Note
slept:3.0 weight:179lbs (sick)
I have been on the edge of a cold for about two weeks. Friday, I had a piercing sore throat, and now it is full blown cold. Slept poorly despite taking some cold meds which knocked down the running nose/stuffy head. How is it that you can have both at the same time!?
Misc (THE DVD) 40:00 [2]
I know, I know, I am supposed to be sick. I was wheezing, and had to use my inhaler anyway, so why not get some exercise in as well after it kicked in.
The workout felt good, in a strange kind of way.
The workout felt good, in a strange kind of way.
Sunday Mar 4, 2007 #
Orienteering race (BOK Sunday) 1:17:42 [4] *** 6.4 km (12:08 / km) +190m 10:34 / km
shoes: Poison Ice Bugs
Saturday Mar 3, 2007 #
Orienteering race (BOK Saturday) 1:17:09 [4] *** 4.6 km (16:46 / km) +190m 13:54 / km
shoes: Poison Ice Bugs
O Training (Control pickup) 30:00 [2] *** 1.5 mi (20:00 / mi)
shoes: Poison Ice Bugs
Friday Mar 2, 2007 #
Event: BOK/US Team Umstead 007
Orienteering race (BOK Sprint) 24:44 [4] *** 2.1 km (11:47 / km) +50m 10:31 / km
shoes: Ice Bugs - Red Storm
O Training (BOK Model) 30:00 [1] 2.0 km (15:00 / km)
shoes: Poison Ice Bugs