Training Log Archive: vmeyer

Left the house at 6:55 which worked fine.

IN: 13:45 2.4 miles
Lunch: 8:30 1.6 miles
Home: 11:30 2.4 miles

Out to my doctor's appointment (1:10:00 for 12.2 miles)- home to George Mason, W&OD to Cedar Lane, left on Cedar (sidewalk like path), left on Hilltop (sidewalk), right on Prosperity (parking lots & street), left into the business complex. Got off the bike and walked across at least one of the big intersections.

Home was right on Prosperity, right on Lee Hgwy (rode mostly though parking lots), left on Gallows (kind of - went past the intersection of Lee & Gallows to find a place to U-turn), so actual a right onto Gallows, then back to the W&OD, through the park and up the hill. (1:08:00 for 13.1 miles).

Fell once in the parking garage - skinned up the right side this time. Now I have matching knees. Then I fell another time into a water fountain - twisted my seat. No audience either time, thank goodness. Need to be more attentive to what I am doing when I get on/off the bike. Being bloodied and bruised does take some of the glow away.

I did have an audience when I went up the hill the first time in the wrong gear, and had to turn around and start over again to get the gears straightened out. The group of guys doing house maintenance partway up were cheering me on the second time.

It was hot, but it didn't really bother me. Roger was concerned that it was too hot for biking today. This was after he "forced" me out front yesterday in the full sun to finish the yard projects yesterday. :)

IN: 13:00 2.4 miles
Lunch: 8:10 1.6 miles
Home: 25:00 5 miles
Hill was 1:59!! WooHoo! I did use my inhaler before leaving work today, so that probably helped.

I took my first tumble returning from lunch today. Luckily, it was outside the back door of the school, and there were no witnesses. I looked up to confirm that the door was still propped, so I didn't have to go around to the front, and my right was unclipped, but not my left. So, basically, I had stopped paying attention to what I was doing, and down onto the sidewalk I went. Skinned knee, jammed left hand and lower back a little, and my injured left ankle didn't like going down clipped in. But, this is good, because I know I can survive a fall at this speed, i.e., when stopped. :)

I was more concerned about my mirror. I have already broken one in the last month when my bike tipped over when I bumped into it. So, I was very happy that my mirror did not break today, even though it hit the ground.

The fall brings to light that my band aid collection at work needs to be replenished.

Late coming in since I was dragging this morning after waking up in the middle of the night with a sharp pain in my head.

A short nap when I got home today, then I had to finish cleaning up the clippings from Saturday. So, the plan to run was abandoned. Maybe Thursday, since tomorrow we have dinner plans.

Race Timing Wakefield - Computer help was excellent, so day was fairly low stress.

Long day after leaving the house at 6:40, first race at 8, second at 9, third at 11, and then the 1:30 race was canceled because of thunderstorms. Like some other AP readers lately, the lightening was a little close, hitting a nearby transformer.

Hot and humid - soaking wet just standing. Ugh!

Taped up my ankle and tackled David's Summer Series Training exercise - corridors only on the map. http://www.vmeyer.net/ostuff/rockville_ss.pdf

I realized I skipped #7 when I got to #8 (didn't even see it), and I wasn't going all the way back for it! Error to 9, relocated from 10, and relocated from 3 to find 12. Took a stupid way back to finish - climbing up, down, and way the heck up again. Apart form those things, I was pretty happy with my effort.

I didn't spend too much time worrying about what was a good route choice. I waste so much time heavy thinking during a meet, and often changing my mind partway through a leg. Today, I was seeing the terrain well, and with limited choices, I used my compass more, and picked off things along the way.

I didn't run much at all, and things are a little stiff with the ankle and elsewhere. I did my damnedest to try to hurt myself today, but I stayed on my feet, and no major damage was done.

I spent 4 hours today doing yard work, mostly trimming the holly bushes. I ran out of steam and time, so 2/3 of the cuttings still need to be picked up.

C • good training 2

IN: 2.5 miles 15:00
Mail run: 1.6 miles 9:00
Home: 4 miles 22:00 (forgot to take the hill split, but it wasn't a good one. Felt like I needed my inhaler on the way home today.)

Had intended to ride in yesterday, but there were storms in the forecast for most of the day, so I drove. Of course, it didn't rain until 8 PM.

Today's ride was a little hairy since I didn't leave the house until 7:15. Difficult to get past the school with all of the cars and buses, and the big van which blocks the sight line down the street. Then, there were tons of vehicles at the light, including buses, so I actually got off and walked in the crosswalk to the other side, then circled around to get the light from the other direction. The rest went fine.

My legs were pooped last night, so I passed on a run. I am still very tired today since I stayed up until almost 1 PM. After work, I watched movies on the laptop in the basement while I sorted out some stuff. Unfortunately, now I have a big pile which I need to get rid of. Most can go out with the trash tomorrow, but some things will require more effort to get rid of, like the ancient, heavy dehumidifier (it was in the house when we moved in 22 years ago).

In the evening, I moved to the upstairs and programmed and labeled control units.

Tonight, I need to get all of the recycling and trash to the curb.

Spent three more hours this evening tossing and recycling. An outsider might think it is a bit cluttered, but I see the improvement - like I am not tripping over things in the basement where I have my epunching stuff and bike.

C • Freecycle 4

A chubby deer tick found on my chubby dear side this morning. It was so full, that it exploded when I applied the tweezers to it.

I had an appointment in Reston for a bike fitting/review with Anne, the owner of the Bike Lane. The Bike Lane is one of the sponsors of the EX2 races I work, and they bring their mobile repair shop (a really cool Sprinter van) to the bike races. Though there are several bike stores closer than Reston, including the one I bought my bike from three years ago, I felt more comfortable asking Anne to work with me.

I have been frustrated that I never seem to go any faster. I know that part of this is the function of riding a hybrid bike, but it seems like I work really hard and don't improve much. I also had pain in my feet and my tail bone.

Goals were 1) make sure the bike was setup correctly, 2) try clipless pedals, 3) learn how to change a tire (Kissy, you and I can spend that lesson time doing something fun instead), and 4) try the sleeveless tops from SheBeest in 1X size.

And the results were 1) advice on a better riding posture, new seat and seat was raised higher, should strengthen the abs (umm, it has been a while since I did any of those), 2) Shimano shoes and pedals which I was able to clip in and out of them pretty easily in the store. Happily, my left ankle was not an issue, 3) "changed" the back tube (mostly by myself), and then had to do the front one also when the stem broke off while putting air in it, and 4) SheBeest 1X shirts work - looser than regular bike shirts, which I like, and the armholes aren't overly huge. I bought 2 sleeveless and one with sleeves.

I had a blast spending money :), I learned some stuff, and then I really enjoyed the bike ride which followed!

I hopped on the W&OD trail which is 2 blocks from the store and headed out to Leesburg. Maybe 12-15 stop signs or lights each way.

It was pretty warm - about 90. I am glad I had change on me for a cold sports drink at Smith's Station on the way back. The cold drink was much appreciated.

I did really well with the clipless pedals, so well, that I can't believe it is true! I unclipped at every stop sign and light, so I got lots of practice. I did almost fall at one stop sign because I didn't come off of the seat, and since I can't touch the ground anymore when I sit on the seat, this is not a good idea. But I recovered, so no bloodshed (today). ;) So, a very good day!

I was very happy with being able to toodle along at an average of less than 5 minutes per mile. I don't need to go any faster than that really. I just wanted to feel like I wasn't stuck/stagnant.

Thank you to Anne and the Bike Lane.

C • cycling 9

C • Getting Into Biking 4

Today's ankle picture. Maybe a little less swollen, but the bruising is prettier. Surprisingly, it is not very painful, just a little sore when I rotate it. Except when it stiffen up the first night, I have had no issues putting weight on it.



Hmmm, I see that I need to sweep the floor. :)

Here is my ankle this afternoon. I am having a glass of wine to relieve the pain. ;)



My mother came to "visit" this weekend since Roger is away. Don't get me wrong, she likes seeing Roger, but I think she likes having a crack at organizing, cleaning and paring down our clutter even more. She worked me like a dog the last two days cleaning out closets, and even degreasing the stove. I was all for getting a new stove, but NO, we had to clean this one.

She went away with a carload of stuff for the thrift store, as well as about 30 towels for the vet's office. She wanted a crack at recycling Roger's boxes of papers, but I had enough and started whining. Man, she is a dynamo at 73. I am pretty sure I will never have that much energy. Well, at least not for cleaning.

Round trip on the Mount Vernon Trail after dropping Roger off at the airport at 6 AM. Started at Roosevelt Island. Busy through Belle Haven with all the training groups out. Got more authoritative with my "Passing" as I went along. Very enjoyable. Fifteen minutes faster than the other time I tried this in July 2005.

Kris set 13 controls out for summer series training. My tracks are posted at http://www.vmeyer.net/ostuff/pwnf_ss.pdf

My mother is visiting for the day. Actually, she came to help me clean some closets, and we ended up working on the stove as well. I still think it would have been easier to buy a new stove...

But anyway, I decided I had enough cleaning for today, so we drove down to the park. I totally enjoyed myself (even with the heat, humidity, ticks including one on the front of my shirt at dinner). Traffic was actually a breeze except for that small stretch near Lorton.

I did turn my left ankle (usually it is my right one) over just before #8. Loud crunching sound, and not one F-bomb. I lay on the ground wondering if I really had broken it this time. But I got up and was able to continue. I am applying peas as I write this. Bad timing if I have to lay off for a week or so. I was on a roll!!

C • ankle 3

An interesting morning at work. I can't put documents I throw away into the dumpster at work because of the confidential nature of the documents. A year ago, the city schools disbanded their roving crew who did things like move furniture, or takes boxes of confidential materials to the city incinerator.

So, I had ~700 pounds of paper that I needed to get rid of, so I drove today and loaded them into my van and drove to the incinerator. I got to drive in where the garbage trucks go and unload the boxes. It was nothing like I imagined. The place stunk so bad, and the floor was slimy. I almost slipped and fell. Gross!!

This was just a small portion of what I need to get rid of over the next month, but I think I'll request the separate dumpster to load up like I did last year. One field trip to the incinerator was quite enough for me.

IN: 15:00 2.6 miles 1:44 stop time
Lunch: 9:00 1.6 miles

After work (fudging the "after" part just a little). So hot - 95 F and humid. Work to W&OD bike trail out to 8 mile mark (that's just before going up the hill to cross over the Beltway).
Back to the 0 mile mark and then to home. I hit 20 miles just about 1/2 mile from the house and lost it. No zip in legs, feeling the heat. I got up THE HILL by zig zagging and stopping 3 times. Then I walked up the next little hill to home. I was trembling when I got in the door and had a banana and more water right away, and then a shower, short nap, and some sports drink.
Went and moved furniture for an hour, and waiting for dinner (a bit late at 7:20). I feel fine now, but I am starving!!

C • on a roll 2

IN 13:00 2.4 miles
Lunch 9:00 1.6
Home 20:00 3.8 Uphill 2:28.

Only 12 seconds stop time going to work! That made the trip a harder effort because I didn't get to rest at the lights. :)

Stop time on the way home was 3:50 - ugh! As good as it was in the morning, it was bad in the afternoon.

Before I hit the brakes going down the George Mason hill, I hit 28 mph. Can't say that I get a rush from that. Thinking the whole time how badly I would be hurt if I hit the pavement at that speed.

C • Rush 5

Warmup 5:00 .25 mile
Between 4:30 .25 mile
Cool down 8:45 .50 mile

Decided to kind of do Brooke's workout from last night - 2 x2 miles. On the treadmill, and not fast enough, but I'll take it.
2 miles at 5 mph pace (24:00)
walk 4:30
2 miles at 5.5 mph pace (21:40)

Knees are a little painful this evening after getting down on my hands and knees to vacuum the dust from under the storage shelves at work. No Advil since Sunday.

IN: 14:30 2.5 miles
Lunch: 9:00 1.6 miles
Home: 22:30 4.25 miles ("powered" up the hill in 2:24!!)

The timing of when I left the house this morning meant two Metro buses making stops along my route. Bus Big.

The one driver was in a right turn lane but pulled straight across to the parking lane ahead when the light changed. I sort of figured he wasn't turning right since that went into a parking complex. He made me plenty nervous though, and ticked me off since he sandwiched me between his bus and the cars on my left with his illegal move.

My legs were toast today, and it was raining a little in the morning, so it was a rest day.

Came home after work and ate ~4 oz Pepper Jack cheese (my latest obsession), 10 crackers, 4 Popsicles, then dinner, 2 more Popsicles, and a small Heath Bar Blizzard. Thank goodness I left the 5 pound box of licorice at the race yesterday for someone else to finish.

C • junk food 10

Working the EX2 xterra Off-road Tri at Rocky Gap today with Sandy. Followed through with the plan to leave Winchester early for the 75 minute drive, and get a run in before I had to set up by 8 AM. Sandy joined me at ~6:30 AM, and I decided we would run the run portion of the event. I thought this was just the loop around the lake with a little additional, but it was way more difficult than the fairly flat loop around the lake. It involved hills and rocks, and a dirty diaper (OK, I threw that in to see if you were paying attention...).

Anyway, I whined about the uphills, which Sandy powered up, and Sandy didn't whine about the road portion. It was nice to get it done though, and we commented on the fact that we were glad that we weren't running this like the racers would be later on when it was going to be REALLY hot!!

Timing went well with the Dream Team on the job. Not easy to say when you consider that it was hand timing four splits for each person, and the first time through we had to read the bib numbers written on their upper arms, some with really poor handwriting by the person doing the body marking. And, a rant here - why were these bozos wearing their bib numbers on their backs?! or, if they were using a tri belt for the number, why didn't they turn the number around so that we could see them?! My favorite person was the one woman (out of 250+ starters) who wore her bib number pinned to her swimsuit. We did not have a problem seeing her number when she came through.

Driving home was a mess - route 70 the usual slow traffic made worse by thunderstorms the whole way home.

Spending the night in Winchester with my friend Chieko, so I stopped at Leesburg on the way out for a ride. Running a little late, so it wasn't the 30 I had envisioned, but it was probably just as well since I didn't get started until after 11.

I have never been past Leesburg, and I really liked this part of the trail, except for the fact that it was a little more narrow than the closer in portion. It was mostly shaded, with gradual ups and downs.

IN: 13:50 2.7 miles (lots of traffic by the school. Tried to bypass by turning right and then left and left, but that didn't work too well. Also had to wait the entire cycle at both big intersections since I just missed the lights (~4 minutes).
Lunch: 9:00 1.6 mile

Slept very poorly last night despite taking a sleep aid. Fell asleep quickly, but then I woke up about every 60-90 minutes until I got up at 6:30 this morning.

Downhill ride home. I left work with a fierce headache, so I decided to pass on going the long way around which involves the uphill at the end, even though I didn't do it even once this week. Any lingering thoughts of continuing on were thrown out the window when a huge dust storm was being thrown up from the construction site. Dust in eyes and throat convinced me that I really wanted to take the immediate right and go on home.

Had to pick up Roger's car from being serviced, so I brought my running clothes along and drove to LA. Despite the reasonable temps and lower humidity, I was just not feeling it, so I walked the entire time.

The 1/2 mile splits:
738 719 716 802 (uphill to the school) 653 700 (742 from the last marker to the car, and 1115 for the spur)

My left heel/Achilles tendon is a bit sore. Wore the wrong shoes - the soles kept getting rocks stuck into them.

Today is maybe another rest day. I drove to work to get the car off of the street because of street repairs taking place, and so we could drop Roger's car off for maintenance.

I get to play furniture assembly person for a friend after work.

26K on the nose.

In: 13:30 2.4 miles
Lunch: 9:00 1.6 miles
Home: 11:30 2.4 miles

Was going to go the "long" way around home, but I was hot, and looking forward to getting home.

Yesterday, summer school started at the high school 1.5 blocks from the house. It was crazy getting by there, so today I left the house at 7 AM, instead of 7:15 AM. I am totally floored by the fact that I am not only getting to work on time, but that I also left the house early today.

When you mow the lawn I want to use some of the clippings around the tomato plants.

Supposedly, this email from Roger was my clue that I was to mow the lawn this evening. It went right over my head! At least dinner was served to me afterwards. Excellent, right? Yes, except for the fact that I feel like puking after mowing the lawn in 90 degree heat.

As is to be expected, my legs are tired today. I think I'll call this a rest day by just going to and from work, and not add the extra on the way home.

I am going to put all of the time down now:

IN: 13:30 2.4 miles (58 seconds stop time).
Lunch: 9:00 1.6 miles
Home: 13:00 2.4 miles

Rest of the week's tentative schedule:
Tuesday: Commute & walk 60 minutes after work
Wednesday: Commute
Thursday: Commute & 60 minute run (or run/walk mixture)
Friday: off
Saturday: Long run
Sunday: Race timing, maybe run afterwards.

C • Monster 2

Exact out and back on the W&OD after getting on a mile from the house.

1:06 out and 1:04 back including the 2:47 up the hill at the end. I was sure I was going to have to walk this, but I didn't.

Lots of people near Falls Church and Bluemont, of course.

Got stung by a bee on my right jaw about a mile from home. I guess I drove right into it, and it stung me right away. It hurt.

Another daytime visit from the raccoons. Roger found two of them in the basil garden, and then they were in with the azaleas. The third one was coming down the tree outside the gate. We moved one out to the tree, but I had gotten the second one so upset by playing paparazzo, that we left it alone. It was gone an hour later, hopefully back in the den where it belongs.

C • omg 5

A date with Kris for some O training, and she agreed to swap legs with me, but it turned into more of her shadowing me, or Kris getting her brain picked when I followed her. Thank you, Kris!!

I was going to put my contacts in when it looked like rain, but I figured it would be over shortly. After so many afternoon thunderstorms, I didn't really think it was going to rain in the morning like that. But, it actually rained steady until we popped out of the woods 90 minutes later.

The rain felt good, even if I couldn't see worth crap. See how my glasses are in my hands in the picture - they were worthless. I did the best I could, feeling tentative because of not seeing things on the ground very well, as well as concerned about things sticking me my uncovered eyes. My legs were also a bit rubbery from yesterday, so I pooped out before we did the whole Green Y Day 2 course from the 2007 US Champs. I plan to give it a try another day - maybe after the green goes back to sleep for the winter.

Kris saw a box turtle. :) I only two saw squirrels "sleeping" in the road. :(

I enjoyed myself. Thanks again, Kris.

There is a water spot and fogged area in my FR 205. It was a nearly perfect circle, but I shook it really hard, and now it is spread out. I hope it dries out.

Planned a different route than the usual 10 mile loop so that I would use some different trails. Rough measurement was 11.5 miles, but I guess the ups and downs and curves added another mile...hopefully, my legs aren't toast for tomorrow's O training.

Parked at Oak Ridge Campground, South Valley, High Meadows, crossed Taylor Farm Rd to Old Black Top Rd, a short bit to Turkey Run for a water refill, then to Mary Bird, Lake One, North Valley Trail, Burma Rd (picked up G2 stashed at Scenic Drive), Old Black Top, Oak Ridge, South Valley, campground.

The North Valley trail said it was closed because of flood damage, but since the sign was on the ground, I pretended I didn't see it. The trail was in lovely shape, but the bridge was askew at the end just before Burma Rd. I was still able to get across without having to wade through the water. I had a small (less than the size of a dime) blister on the right ball of my foot, so I didn't want to get my feet wet with ~4 miles to go.

Achilles very tight for about 30-40 minutes to start. Forgot my hand bottle carrier, and I debated just carrying the one 20 oz around my waist, but I am glad I took the second bottle, even though it was a pain to carry in my hand at times. GU at ~45, and Sports Beans at ~ 1:45.

Very tired at the end, and starving.

C • tired and starving 2

Touch and go whether I was going to bike today. Didn't sleep well, and I woke up with a headache. Sore muscles. 45 minutes late to work, but I managed to not cop out and drive.

IN: 14:15 2.4 miles (3:00 pause time)
Lunch: 0 - Roger and I ran an errand in the car.
Home: 40:05 7.7 miles (2:41 pause time, 2:29 up the hill - woohoo! an improvement over yesterday.)

Weekend plan:
Friday: ~10 miles @ PWNF
Saturday: 20-25 bike, 1st choice C&O canal, if not then W&OD
Sunday: some kind of O training, maybe GFMD

C • O training 4

IN: 14:25 2.45 miles Pause time was 2:19 Beautiful morning.
Lunch: 9:00 1.6 miles
Home: 26:25 5 miles (Time up the Hill was 2:51)

Did not hit the brakes going down George Mason Drive like I usually do, so speed was 30 mph! vs the usual 20-22 mph.

Both knees a bit painful this morning.

So, being really easy to please, I was going to talk about the bunnies I saw while running along the bike path today. There was more than one, and luckily none of them was "sleeping" in the middle of the path. I started thinking I was seeing the same one over and over, but they were different sizes.

Anyway, back at the home front, the bunnies were trumped. I have been disappointed that, despite the signs of a raccoon damaging the fish pond, there have been no sign of it during the day like last year. I have heard it at night a couple of times, but no photo ops.

However, tonight, while filling the hummingbird feeder (which I haven't seen feeding at the feeder this year either), I heard this whirling sound in the wooded area behind the house, and I said I thought it was a raccoon. Roger went out to investigate and said it was a bird, but then said it was a baby raccoon on the ground. I ran out to see, and then into the house for my glasses and camera, fearful that it would scamper away before I got back.

But, it was still there, and I got these pictures. I got too close at one point, and it hissed and scared the crap out of me, since at the same time the wind blew the gate closed.

C • furry critter 7

Work: 13:15 2.25
Lunch: 9:15 1.5
Mail run: 9:15 1.5
Home: 26:45 5.0

A combination of running, and then walking when I needed to.
Some 1/2 mile splits outbound:
552 522 548
After I stopped feeling dead (about 20 minutes in), I ran from one power pole to power pole somewhat hard, and then I walked to the next one.
Some 1/2 mile splits inbound:
458 500

This mile deserves an entry by itself (at least in my mind). On the way back home, I came up on a guy who was walking, kind of a Clydesdale like me, maybe mid-40s. When I got to him he started running with me, and said he was finished but he would run with me to where he turned off to his car. Oh, sh*t, I was just about to walk again!

So, we stayed together about 6 minutes, and we exchanged way more information than is necessary in that short time - he asked if I was training for anything in particular. I said I was trying to stay below 200 pounds (my usual response). Then I said I was turning 50 this year (I would like to think that he did a double-take), and he said I looked good. Thinking quickly about why I was training, I said I had signed up for a half marathon in September. He said he was helped put on the Centreville Turkey Trot. I said I was in Iowa for Thanksgiving, but that I did race timing. He said that maybe someone from Iowa was here for Thanksgiving running the race instead of me, and inquired about who I did timing for. After that, I said I did orienteering. He said he wanted to try that, and that he was going to Mt Fuji next week, and listed some other things he had climbed. I told him about trying to climb a mountain in Colorado last summer. Then his turn off to the car came up.

Man, I can't believe the territory (topical) we covered in 6 minutes! And since I hadn't got the 1/2 mile split, I had to run to the next one, because I didn't want that fine effort degenerated by walking. So, I was very pleased with the mile time as well.