Training Log Archive: vmeyerIn the 31 days ending Jan 31, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| 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 | |||||||||||||||||||||||||||||||||||||||
Wednesday Jan 28, 2009 #
Misc (the dvd) 40:00 [2]
and just the dvd today. :)
Tuesday Jan 27, 2009 #
Walking warm up/down (Treadmill) 10:00 [1] 0.6 mi (16:40 / mi)
shoes: New Balance 1223
Running (Treadmill program P2L7) 50:00 [3] 4.65 mi (10:45 / mi)
shoes: New Balance 1223
1 minute @ 5.0 6.0 5.0 5.4 6.4 mph x 10
Chest a little clunky tonight.
Chest a little clunky tonight.
Monday Jan 26, 2009 #
Misc (THE DVD) 40:00 [2]
Running (Treadmill) 30:00 [2] 2.65 mi (11:19 / mi)
shoes: Aqua Velvet
After the core workout.
Starting at 4.0 mph and adding on .2 mph each minute up to 6.0.
Ten minutes at 6.0 and then back down the same way.
Starting at 4.0 mph and adding on .2 mph each minute up to 6.0.
Ten minutes at 6.0 and then back down the same way.
Sunday Jan 25, 2009 #
Event: QOC: Greenbelt
Orienteering race (Greenbelt Yellow) 35:14 [3] *** 2.9 km (12:09 / km)
shoes: Salomom XT Wings 10
Not a huge fan of Greenbelt, and with 123 starts (160 total people), and having to print maps at the same time I was overseeing the epunching, I decided that Yellow was a good choice.
Went off ill prepared - no gloves, and my hands were freezing. Also decided to go without a compass since I depend on it way too much. Worked fine except for the two longer cross country legs I attempted. Finished second, and would have still been second, even if I hadn't discussed what trail I was on with an older couple out hiking.
Fell hard for the first time in a long time and whacked my right shin pretty good.
Glad to be out on a crisp winter day.
Went off ill prepared - no gloves, and my hands were freezing. Also decided to go without a compass since I depend on it way too much. Worked fine except for the two longer cross country legs I attempted. Finished second, and would have still been second, even if I hadn't discussed what trail I was on with an older couple out hiking.
Fell hard for the first time in a long time and whacked my right shin pretty good.
Glad to be out on a crisp winter day.
Saturday Jan 24, 2009 #
Rogaine (PWNF) 2:08:00 [2] 9.25 mi (13:50 / mi)
shoes: Salomom XT Wings 10
More therapeutic activity this time at Prince William.
Visitors Center, Birch Bluff NW to bridge, North Valley, Quantico Cascades to Lot E, Mary Bird, Black Top to TREC (bathroom is reopened!), Turkey Run Ridge, South Orenda, Birch Bluff.
About 40F and a little windy in spots. May have been slightly under dressed on top (1 long, 1 short), but only if I had to stop.
Garmin 205 said 8.66 miles, Gartrip said 9.77, so I split the difference.
Visitors Center, Birch Bluff NW to bridge, North Valley, Quantico Cascades to Lot E, Mary Bird, Black Top to TREC (bathroom is reopened!), Turkey Run Ridge, South Orenda, Birch Bluff.
About 40F and a little windy in spots. May have been slightly under dressed on top (1 long, 1 short), but only if I had to stop.
Garmin 205 said 8.66 miles, Gartrip said 9.77, so I split the difference.
Friday Jan 23, 2009 #
Biking (W&OD to Wash Blvd) 1:22:00 [2] 15.1 mi (5:26 / mi)
shoes: Shimano Bike
Took a couple hours of leave for (bike) therapy to take advantage of the 50 F afternoon.
About 15 minutes in, I had to shed the head band, full gloves, and red jacket for a vest instead. UA shirt & vest was good.
About 15 minutes in, I had to shed the head band, full gloves, and red jacket for a vest instead. UA shirt & vest was good.
Misc (THE DVD) 40:00 [2]
Followed the bike ride up right away with the core workout. A little tougher today.
Wednesday Jan 21, 2009 #
Trail Run (Wakefield & Lake Accotink) 1:09:00 [2] 6.0 mi (11:30 / mi)
shoes: Salomom XT Wings 10
After podiatrist and quick stop at my doctor for some meds (and BP while I was there - 150/94 & 150/92), I parked at Wakefield and ran to and around Lake Accotink, including the spur. Had to walk (briskly) some 2-7 minute stretches, and breathing was a bit labored (compared to my legs feeling pretty good). It was a good run - a bonus run of sorts since I could have coasted today, but I didn't.
1/2 markers: 440 658 547 519 534
Having my inserts adjusted a little to try to take some pressure off of the bunion and twisted little toe on my left foot. Took x-rays of both feet. Achilles is really tight which is causing the inflammation on the back of my heels.
1/2 markers: 440 658 547 519 534
Having my inserts adjusted a little to try to take some pressure off of the bunion and twisted little toe on my left foot. Took x-rays of both feet. Achilles is really tight which is causing the inflammation on the back of my heels.
Misc (Steps) 3:00 [2]
shoes: Salomom XT Wings 10
About half way through the loop, I jogged up and back down the 40 steps to the dam x 5 extra times.
Tuesday Jan 20, 2009 #
Misc (THE DVD) 40:00 [2]
Used a weight for the first time.
Walking warm up/down (Treadmill) 10:00 [1] 0.65 mi (15:23 / mi)
shoes: Aqua Velvet
Running (Treadmill) 40:00 [2] 3.6 mi (11:07 / mi)
shoes: Aqua Velvet
10 minutes each @ 5.0, 5.2, 5.5 6.0 mph
Inserts very painful again in the left little toe region after 40 minutes in running shoes.
Inserts very painful again in the left little toe region after 40 minutes in running shoes.
Sunday Jan 18, 2009 #
Event: DVOA Schuylkill
Orienteering race (Schuylkill Red) 1:35:27 [3] *** 5.62 km (16:59 / km) +260m 13:48 / km
shoes: Ice Bugs Men's Blue 8.5
Surprising how painful my heels were last night - to the point that I couldn't easily walk - and this morning they are fine. So, some kind of inflammation?
Anyway, I took advantage of executive "privilege" and went to the meet site early with Sandy and got out on the Red course about 8:30 AM.
I tried to remember the insight about the map from yesterday, and I went around the course pretty cleanly, if not a bit slowly. Though at least 15 F warmer than yesterday, there was a light dusting of snow which affected the footing on the steep slopes.
Yes, I had seen all of the controls yesterday, but I hadn't seen the Red map, and I have major recall issues - was I really here yesterday?
Anyway, I arrived at #12 (of 24) feeling pretty good, but I knew the worst was yet to come in terms of the climb - I hadn't been to anything remotely steep yet... I hung in there, and I kept knocking them off, and finished fairly strong, and not really hurting, or injuring myself either, which was a major concern.
I liked the course, especially sledding down the big hills on my butt. :)
Thanks, Sandy!
So far, so good on making it back to work on Wednesday. Roger is turning in to such an "old lady."
Anyway, I took advantage of executive "privilege" and went to the meet site early with Sandy and got out on the Red course about 8:30 AM.
I tried to remember the insight about the map from yesterday, and I went around the course pretty cleanly, if not a bit slowly. Though at least 15 F warmer than yesterday, there was a light dusting of snow which affected the footing on the steep slopes.
Yes, I had seen all of the controls yesterday, but I hadn't seen the Red map, and I have major recall issues - was I really here yesterday?
Anyway, I arrived at #12 (of 24) feeling pretty good, but I knew the worst was yet to come in terms of the climb - I hadn't been to anything remotely steep yet... I hung in there, and I kept knocking them off, and finished fairly strong, and not really hurting, or injuring myself either, which was a major concern.
I liked the course, especially sledding down the big hills on my butt. :)
Thanks, Sandy!
So far, so good on making it back to work on Wednesday. Roger is turning in to such an "old lady."
Orienteering race (Sprint) 24:42 [3] *** 1.86 km (13:17 / km) +50m 11:42 / km
shoes: Ice Bugs Men's Blue 8.5
Since the Download was not quite set up when I finished, I grabbed another SI card (thanks) and toured the Sprint course while I was still warmed up, and too brain dead to realize that I had had enough already.
It was fun, and I liked seeing other people out on their courses.
The drive home, despite the dire predictions of horrible traffic around the Washington, DC area, was uneventful.
A good weekend, and two more days off to recover before work on Wednesday.
So far, so good!
It was fun, and I liked seeing other people out on their courses.
The drive home, despite the dire predictions of horrible traffic around the Washington, DC area, was uneventful.
A good weekend, and two more days off to recover before work on Wednesday.
So far, so good!
Note
Reference my graph: interesting to see how puny my workouts from earlier this week look compared to the hours I put in yesterday. I was so proud of those ~60 minutes per day (and I still am), but they look so sad in comparison.
Saturday Jan 17, 2009 #
Event: GA Nav. Cup
O Training (Control hanging) 3:00:00 [2] *** 6.0 mi (30:00 / mi)
shoes: Ice Bugs Men's Blue 8.5
Sandy and I are planning to partner up for the SVO 24 Rogaine in May (my first over 12 hours). So, we are trying to get together a few times for some extended periods to see how we mesh, and more importantly, to see how my feet hold up. I think, and Sandy may not disagree ;), that the meshing part is fine, but my feet are an issue.
With Sandy setting the courses for a DVOA event this weekend, we took the opportunity to get together and make this into one of our long days. Sandy planned out four loops, about 1 hour each, and we returned to the car after each one.
This was crucial piece of the puzzle since it was like 15 F out!! Probably the coldest it has ever been for me to actually be out of the house! This allowed us to layer, and unlayer, to suit the conditions.
I was "allowed" to drive to Philadelphia and participate in this frivolous activity as long as I don't claim I am too sick to return to work on Wednesday morning. So far, so good.
With Sandy setting the courses for a DVOA event this weekend, we took the opportunity to get together and make this into one of our long days. Sandy planned out four loops, about 1 hour each, and we returned to the car after each one.
This was crucial piece of the puzzle since it was like 15 F out!! Probably the coldest it has ever been for me to actually be out of the house! This allowed us to layer, and unlayer, to suit the conditions.
I was "allowed" to drive to Philadelphia and participate in this frivolous activity as long as I don't claim I am too sick to return to work on Wednesday morning. So far, so good.
Rogaine 3:25:00 [3] 9.5 mi (21:35 / mi)
shoes: Ice Bugs Men's Blue 8.5
After a short (maybe 45 minute) break at Sandy's house, we headed out again (still REALLY cold) for a hike in the Wissahickon below Sandy's house. Sandy A joined us for a hike on the trails - over hill and over dale. Did I mention that it was cold?!
We were dressed warmly, so that was fine. We didn't actually plan to be scrambling over the rockiest part of the adventure in the dark with just one light. But, hey, it was an AY UP light, so it mostly did the trick for the three of us.
The most adventurous part was trying to find a place to cross the creek. I tried to channel Bash - just cross, dammit!! :), but that wasn't happening. We finally found a log to hump our way across, and all was well after that.
I was definitely the one whining at the end - the back of my heels were killing me, similar to the December training. I will have to figure this out, because I doubt I could have gone any further.
Despite the continuing feet issues (and cold - you can keep that in Canada, thank you very much), it was a great day.
Thank you Sandy2!!
We were dressed warmly, so that was fine. We didn't actually plan to be scrambling over the rockiest part of the adventure in the dark with just one light. But, hey, it was an AY UP light, so it mostly did the trick for the three of us.
The most adventurous part was trying to find a place to cross the creek. I tried to channel Bash - just cross, dammit!! :), but that wasn't happening. We finally found a log to hump our way across, and all was well after that.
I was definitely the one whining at the end - the back of my heels were killing me, similar to the December training. I will have to figure this out, because I doubt I could have gone any further.
Despite the continuing feet issues (and cold - you can keep that in Canada, thank you very much), it was a great day.
Thank you Sandy2!!
Friday Jan 16, 2009 #
Misc (The DVD) 40:00 [2]
Ho Hum
Thursday Jan 15, 2009 #
Walking warm up/down (Treadmill) 10:00 [1] 0.73 mi (13:42 / mi)
shoes: Aqua Velvet
Running (Treadmill) 1:02:45 [2] 6.0 mi (10:28 / mi)
shoes: Aqua Velvet
I am a weather wimp. Well, maybe if I had woods to run in close by, but pavement and freezing cold windy conditions? No way!
Wanted to try out my new inserts while running. I got them before Thanksgiving, and I haven't really run in them, and my follow-up appointment is on Wednesday. They felt good except for pressure on the side of my foot near my left baby toe where the shoe was hitting it.
So, I took them off about halfway through, and the running didn't feel as nice.
Wanted to try out my new inserts while running. I got them before Thanksgiving, and I haven't really run in them, and my follow-up appointment is on Wednesday. They felt good except for pressure on the side of my foot near my left baby toe where the shoe was hitting it.
So, I took them off about halfway through, and the running didn't feel as nice.
Wednesday Jan 14, 2009 #
Misc (The DVD) 40:00 [2]
Walking (Treadmill) 22:30 [1] 1.5 mi (15:00 / mi)
shoes: Aqua Velvet
A little walk after the DVD to get to an hour for the day.
Tuesday Jan 13, 2009 #
Running/Walking (Hilly Loop) 1:00:00 [2] 5.2 mi (11:32 / mi)
shoes: Aqua Velvet
Need to do more hills...so I did. Most of the neighborhood ones except the ones down to the park since it was already dark. Tried to run at least halfway up each one.
Sunday Jan 11, 2009 #
Misc (THE DVD) 40:00 [2]
Walking warm up/down (Treadmill) 10:00 [1] 0.65 mi (15:23 / mi)
shoes: Aqua Velvet
Running (Treadmill program) 20:00 [2] 1.85 mi (10:49 / mi)
shoes: Aqua Velvet
Two hour nap put the kibosh on a outdoor hike. Well, the nap and the fact that my nose is so raw from yesterday, and it feels more raw out with the damp air and windier conditions.
Yesterday, I didn't help my runny nose issues by using a nasal spray before I went for my ride. I was thinking it would dry me up some, but it helps clear up your head. Doh!
So, a quick run after the DVD before going out to a party.
1 minute @ 5.0 6.0 5.0 5.4 6.4 mph x 4
Yesterday, I didn't help my runny nose issues by using a nasal spray before I went for my ride. I was thinking it would dry me up some, but it helps clear up your head. Doh!
So, a quick run after the DVD before going out to a party.
1 minute @ 5.0 6.0 5.0 5.4 6.4 mph x 4
Saturday Jan 10, 2009 #
Biking (W&OD to Vienna+) 2:48:00 [3] 30.2 mi (5:34 / mi)
shoes: Shimano Bike
Oh, those crazy meteorologists! Maryann is correct. I looked up the weather last night on the web, and it said something like snow overnight, and rain starting early on. So, I had resigned myself to the treadmill. Sometime after 6 AM, I fell back to sleep hard, and woke again at 8 AM only to discover that there was no rain. So, I dragged my sleep grouchy self into bike clothes, and I went for a ride as was my original plan before I was misled by the weather report. Temps were 33 F to start and 41 F to end.
Wore long sleeve UA, long sleeve shirt, short sleeve shirt, jacket type top which covers my butt. A little warm outbound, but this was perfect in bound. My Peal Iz... bike tights which I just love with some ointment to help protect the more tender female parts. Gloves - had to add an extra pair within the first 10 minutes. Hands were cold the last 30 minutes or so. Two pairs of heavier SW socks, and chemical toe warmers - two on each foot. I barely got this all into my shoes, but my feet were comfortable the whole time. Head covering - switched to the one which covers most of my face within 5 minutes. Worked well, but I don't like how you can not pull this one down easily to expose my mouth. Had some additional layers of a vest and shorts in the pack.
I "cruised" out to the W&OD 14 mile mark in 1:19 (15.1 miles from the house). I felt like I was flying. This was fast for me since the outbound is usually slower into the wind. Ate half a sandwich and turned around. Ah, I get it now - wind in my face. Back in 1:29 when I usually have a negative split. Felt like I was standing still at times, but I was so happy to be out!! (Even if my butt was a bit sore by the end!)
Got home and showered and to the G'Town game in time for the National Anthem - barely. Saw a decent game which GU won.
And, now we are waiting for Sarah and Matt for dinner.
Wore long sleeve UA, long sleeve shirt, short sleeve shirt, jacket type top which covers my butt. A little warm outbound, but this was perfect in bound. My Peal Iz... bike tights which I just love with some ointment to help protect the more tender female parts. Gloves - had to add an extra pair within the first 10 minutes. Hands were cold the last 30 minutes or so. Two pairs of heavier SW socks, and chemical toe warmers - two on each foot. I barely got this all into my shoes, but my feet were comfortable the whole time. Head covering - switched to the one which covers most of my face within 5 minutes. Worked well, but I don't like how you can not pull this one down easily to expose my mouth. Had some additional layers of a vest and shorts in the pack.
I "cruised" out to the W&OD 14 mile mark in 1:19 (15.1 miles from the house). I felt like I was flying. This was fast for me since the outbound is usually slower into the wind. Ate half a sandwich and turned around. Ah, I get it now - wind in my face. Back in 1:29 when I usually have a negative split. Felt like I was standing still at times, but I was so happy to be out!! (Even if my butt was a bit sore by the end!)
Got home and showered and to the G'Town game in time for the National Anthem - barely. Saw a decent game which GU won.
And, now we are waiting for Sarah and Matt for dinner.
Friday Jan 9, 2009 #
Misc (The DVD) 40:00 [2]
It gets easier and easier.
Thursday Jan 8, 2009 #
Running (Wakefield track) 1:00:00 [3] 6.1 mi (9:50 / mi)
shoes: Aqua Velvet
Despite a nap after work, and the somewhat windy conditions (though not as windy as last week), I made it out the door for a run. Ran the the .3 miles to the track, and then ran continuously until I reached an hour. Wind was in face the first 100 meters down the straightaway, then somewhat neutral on the end, and then at my back on the next 100, and then neutral again.
It was getting dark, but I had my headlamp, and I was going to run there until they kicked me out, or until I got to an hour, whichever came first. But, at 30 minutes, they turned on the lights, so I was able to finish it off under the lights.
I ran in lane 6, and I felt good. Lungs were in good shape today, and my body parts as well. Laps were 245 239 236 235 239 236 238 241 238 237 240 240 238 241 242 242 243 242 243 244 243.
Odd thing when I took my shower. The water felt like it was scalding my left hand even though it was not very hot at all. Doing the dishes was painful as well. Hopefully it is just a reaction to using the hand to put Capzasin on my hips two times this last week.
It was getting dark, but I had my headlamp, and I was going to run there until they kicked me out, or until I got to an hour, whichever came first. But, at 30 minutes, they turned on the lights, so I was able to finish it off under the lights.
I ran in lane 6, and I felt good. Lungs were in good shape today, and my body parts as well. Laps were 245 239 236 235 239 236 238 241 238 237 240 240 238 241 242 242 243 242 243 244 243.
Odd thing when I took my shower. The water felt like it was scalding my left hand even though it was not very hot at all. Doing the dishes was painful as well. Hopefully it is just a reaction to using the hand to put Capzasin on my hips two times this last week.
Walking warm up/down 8:30 [1] 0.5 mi (17:00 / mi)
shoes: Aqua Velvet
Part of a lap and then home.
Temps were about 34 F, feels like 25 F. Wore long sleeve UA, short sleeve shirt on top, thin tights with thigh length underwear, hat, gloves, etc.
Temps were about 34 F, feels like 25 F. Wore long sleeve UA, short sleeve shirt on top, thin tights with thigh length underwear, hat, gloves, etc.
Wednesday Jan 7, 2009 #
Note
weight:184lbs
I am thinking of getting a bike trainer thingee to use my bike indoors. No, not rollers. Opinions appreciated.
Walking (Treadmill) 1:00:00 [1] 4.07 mi (14:45 / mi)
shoes: New Balance 1223
Mind over matter. Boring.
Tuesday Jan 6, 2009 #
Misc (The DVD) 40:00 [2]
Before dinner.
Walking warm up/down (Treadmill) 8:00 [1] 0.5 mi (16:00 / mi)
shoes: Aqua Velvet
Half as a warm up and half as a cool down.
Running (Treadmill) 54:15 [3] 5.0 mi (10:51 / mi)
shoes: Aqua Velvet
After the DVD, I did dinner (heated up butternut squash soup and grilled cheese), ate with Roger, then about 40 minutes later, I decided to run.
Did one of my favorite things on the treadmill. After warm up, did .25 mile each at 4.6, 4.8. 50...6.2, 6.2, 6.0...5.0 mph. I couldn't go any slower on the back end, so I did 1 more mile at 6.0 mph to finish it off. Felt good. I was slightly afraid that I was going to barf but only had a few burps to contend with.
Did one of my favorite things on the treadmill. After warm up, did .25 mile each at 4.6, 4.8. 50...6.2, 6.2, 6.0...5.0 mph. I couldn't go any slower on the back end, so I did 1 more mile at 6.0 mph to finish it off. Felt good. I was slightly afraid that I was going to barf but only had a few burps to contend with.
Sunday Jan 4, 2009 #
Event: QOC: Manassas
Orienteering race (Manassas Score-O) 1:14:03 [3] *** 5.6 km (13:13 / km)
shoes: Ice Bugs Men's Blue 8.5
Actual distance covered was 7.6 KM.
75 minute Noon mass start Score-O on the Stuart's Hill portion of the Manassas, VA map. Didn't figure I could run epunch and start at the same time, so I got my act together (kind of) and got out of the house and to the meet by 9:30. Would have been a "tad" bit earlier but getting on the Fairfax County PKWY in the direction towards Manassas still flummoxes me. Drove around in a few circles, then got back on 95, and figured it out. I need to practice this a few times to get in ingrained into my thick driving skull.
Anyway, back to the rest of the somewhat boring story. Got there, and I was now running late enough that my 75 minutes would be up before the White (1 competitor/10 maps printed) and Yellow (6 groups/15 maps printed) courses opened. Luckily, the meet director arrived earlier than some others tend to, and I handed things off to him, and off I went. Toured around and got 18 controls, though not very efficiently. It was a beautiful, crisp morning, and I was in short sleeves and happy to out. I thought the map was a bit off in spots - especially at the beginning where I felt like I was going through a dotted yellow area a lot longer than what was mapped as a solid yellow area. It turns out that the map printed was not the most recent one that the course was set on. Not trying to make anyone feel badly...just kind of happy that it wasn't me not reading the map very well. I didn't even notice the missing rootstock symbol on one of the other controls.
Ran out of time and hauled ass in, running right by two controls I had already gotten. That was probably the worst part of the day. Otherwise, it was a splendid day of orienteering and (orienteering) friends.
P.S. The course was cleared in 46:41 by newly minted senior Linus Lauri who is visiting from Sweden. Ken Walker was second, nipping Jon Torrance by 1:08. Another new in 2009 M-21+, Andy Strat, was 4th.
75 minute Noon mass start Score-O on the Stuart's Hill portion of the Manassas, VA map. Didn't figure I could run epunch and start at the same time, so I got my act together (kind of) and got out of the house and to the meet by 9:30. Would have been a "tad" bit earlier but getting on the Fairfax County PKWY in the direction towards Manassas still flummoxes me. Drove around in a few circles, then got back on 95, and figured it out. I need to practice this a few times to get in ingrained into my thick driving skull.
Anyway, back to the rest of the somewhat boring story. Got there, and I was now running late enough that my 75 minutes would be up before the White (1 competitor/10 maps printed) and Yellow (6 groups/15 maps printed) courses opened. Luckily, the meet director arrived earlier than some others tend to, and I handed things off to him, and off I went. Toured around and got 18 controls, though not very efficiently. It was a beautiful, crisp morning, and I was in short sleeves and happy to out. I thought the map was a bit off in spots - especially at the beginning where I felt like I was going through a dotted yellow area a lot longer than what was mapped as a solid yellow area. It turns out that the map printed was not the most recent one that the course was set on. Not trying to make anyone feel badly...just kind of happy that it wasn't me not reading the map very well. I didn't even notice the missing rootstock symbol on one of the other controls.
Ran out of time and hauled ass in, running right by two controls I had already gotten. That was probably the worst part of the day. Otherwise, it was a splendid day of orienteering and (orienteering) friends.
P.S. The course was cleared in 46:41 by newly minted senior Linus Lauri who is visiting from Sweden. Ken Walker was second, nipping Jon Torrance by 1:08. Another new in 2009 M-21+, Andy Strat, was 4th.
Saturday Jan 3, 2009 #
Biking (W&OD/Custis) 1:55:00 [3] 20.1 mi (5:43 / mi)
shoes: Shimano Bike
A good day. Got up and printed the maps for tomorrow, and ran some errands (check deposit at CU, return at EMS, gassed up van, bought some storage containers on sale at the PX). Then to the GU/Pitt game to visit with Glenda. GU held their own the first half or so, then Pitt showed them why they are #3 making the GU upset of #2 Conn earlier in the week seem to be more and more just a fluke.
Anyway, got the train home just right, and managed to squeeze in a bike ride as well. Got out of the door at 2:45.
Beautiful 46 F afternoon. Started out on my normal route of the house to Walter Reed, to Four Mile Run Trail to W&OD at Glen Carlyn. Did an up and back on the Bluemont Junction Trail, and then headed out to East Falls Church. At that point, I decided I was not mentally up to the dealing with the 10 road crossings over a 2.5 mile section, so I turned off onto the much hillier Custis Trail outside of Bluemont Park. Took this east for about 3.5 miles and turned back around at the bottom of a hill after the exit for the Arlington Courthouse. Helped a tourist figure where the street he wanted was (I hope), and then I headed back up the hill.
I like the Custis because if gets my heart pumping with all of the ups and downs - lots of character. However, I didn't like the heart pumping period on the way back when I was blinded by the sun, and I almost ran into the sound barrier for route 66 (crossing over the other lane). But, I arrived home unscathed, and I was very happy to have enjoyed a fine afternoon.
Wore a heavier pair of Smartwool socks and some chemical toe warmers. Maybe they were a bit old, because they weren't warm for the last 15 minutes or so, and not as warm as I expected even at the start. Though my feet weren't as cold as last week when temps were about the same, so something was mostly right. On the upper part, I had my long sleeve UA and a different jacket - a men's XL which comes all the way down over the butt like I want it too. It is not a totally wind proof, and this combination seems to keep me warm enough, but I wasn't overly sweaty.
Anyway, got the train home just right, and managed to squeeze in a bike ride as well. Got out of the door at 2:45.
Beautiful 46 F afternoon. Started out on my normal route of the house to Walter Reed, to Four Mile Run Trail to W&OD at Glen Carlyn. Did an up and back on the Bluemont Junction Trail, and then headed out to East Falls Church. At that point, I decided I was not mentally up to the dealing with the 10 road crossings over a 2.5 mile section, so I turned off onto the much hillier Custis Trail outside of Bluemont Park. Took this east for about 3.5 miles and turned back around at the bottom of a hill after the exit for the Arlington Courthouse. Helped a tourist figure where the street he wanted was (I hope), and then I headed back up the hill.
I like the Custis because if gets my heart pumping with all of the ups and downs - lots of character. However, I didn't like the heart pumping period on the way back when I was blinded by the sun, and I almost ran into the sound barrier for route 66 (crossing over the other lane). But, I arrived home unscathed, and I was very happy to have enjoyed a fine afternoon.
Wore a heavier pair of Smartwool socks and some chemical toe warmers. Maybe they were a bit old, because they weren't warm for the last 15 minutes or so, and not as warm as I expected even at the start. Though my feet weren't as cold as last week when temps were about the same, so something was mostly right. On the upper part, I had my long sleeve UA and a different jacket - a men's XL which comes all the way down over the butt like I want it too. It is not a totally wind proof, and this combination seems to keep me warm enough, but I wasn't overly sweaty.
Friday Jan 2, 2009 #
Misc (The DVD) 40:00 [2]
Running/Walking (Interval) 1:00:00 4.7 mi (12:46 / mi)
shoes: Aqua Velvet
After the DVD, I hopped onto the treadmill. Treadmill workouts suck, but the surface is more forgiving, and I wasn't inclined to drive to an unpaved trail today...
Warm up 5 minutes, then
4.4 mph (13:38 mile pace) x 1 minute
5.4 (11:06)
4.4 (13:38)
4.8 (12:30)
5.8 (10:20)
Repeated 10 times
Cool down 5 minutes
Kind of felt like I was cheating since I was walking most of the 4.4 mph segments.
Warm up 5 minutes, then
4.4 mph (13:38 mile pace) x 1 minute
5.4 (11:06)
4.4 (13:38)
4.8 (12:30)
5.8 (10:20)
Repeated 10 times
Cool down 5 minutes
Kind of felt like I was cheating since I was walking most of the 4.4 mph segments.
Thursday Jan 1, 2009 #
Rogaine (PWNF) 3:14:00 [2] 12.1 mi (16:02 / mi)
weight:187lbs shoes: Salomom XT Wings 10
Out to Prince William for a trail run, a somewhat traditional start to the new year for me. Cold out - 28-32 F, but little wind in the woods, and nothing compared to yesterday's WIND.
Three long sleeve layers, one of which I shed about 15 minutes in. Trying out a new pack which will carry two bladders, so I lugged 170 oz around for about two hours. At that point, I determined that the pack passed the "comfortable when full" test, and I emptied one of the bladders on the side of the trail. Ah, that was so much easier to run with a lighter pack.
The start of the group trail run was moved from TRRC because of downed trees, but since I got there later, the parking lot was open at TRRC and blessedly empty. Saw only a few people since the rest of the runners ran a different route this year.
Was going to do my 10 mile loop x 2, but I was a bit slow and tired, so I added on the part out to the Oak Ridge Campground to make the one loop a little longer, and wrapped it up once I got back to the car.
A good day to be out. Good rogaine practice.
Three long sleeve layers, one of which I shed about 15 minutes in. Trying out a new pack which will carry two bladders, so I lugged 170 oz around for about two hours. At that point, I determined that the pack passed the "comfortable when full" test, and I emptied one of the bladders on the side of the trail. Ah, that was so much easier to run with a lighter pack.
The start of the group trail run was moved from TRRC because of downed trees, but since I got there later, the parking lot was open at TRRC and blessedly empty. Saw only a few people since the rest of the runners ran a different route this year.
Was going to do my 10 mile loop x 2, but I was a bit slow and tired, so I added on the part out to the Oak Ridge Campground to make the one loop a little longer, and wrapped it up once I got back to the car.
A good day to be out. Good rogaine practice.