Training Log Archive: vmeyerIn the 7 days ending Oct 23, 2005:
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Sunday Oct 23, 2005 #
Trail Run (Prince William Forest Par) 1:55:00 [3] 8.3 mi (13:51 / mi)
Took my O map and ran the trails. Probably should have worn O shoes as well for a little more traction on the downhills. The South Valley Trail was wet - mostly from the foilage which crowds the trail. The trail out of Turkey Run back to the Vistor's Center was is excellent condition. It remains my favorite. Probably went a little faster than recorded, but I was fiddling with my camera, shoes, reading the map, etc. Little chilly to start out, but was comforable in shorts and short sleeves after 15 minutes or so. Great day. (**GPS dropped a lot of signal, so a remeasure on the O map gets me .3 mile more.)
C • 3
Saturday Oct 22, 2005 #
Walking (Warm up/cool down) 21:15 [1] 1.7 mi (12:30 / mi)
slept:6.0 weight:179lbs shoes: Saucony Hurricane 6 S10
Didn't feel like dealing with figuring out the right thing to wear on this drizzely day, so downstairs to the treadmill...Warm up 5 minutes (.35 mile), 50 minute program (below), 11:15 slow running to stretch out (1 mile), 5 minute cool down (.35 mile). 10 pushups & 20 situps.
Running (Treadmill Speed Interval) 50:00 [2] 5.12 mi (9:46 / mi)
shoes: Saucony Hurricane 6 S10
1 minute at 5.6, 6.6, 5.6, 6.0, 7.0 mph x 10. I don't really need the "speed" work more than I need other things, like a long one. But it keeps me entertained while on the treadmill watching the little time markers move over every 15 seconds.
Friday Oct 21, 2005 #
Note
weight:178lbs (rest day)
Took the day off work - and exercise - don't want to try to catch up all at once... Besides a couple of errands, I worked a little in my sewing room. And I even sewed a little.
Thursday Oct 20, 2005 #
Running (Treadmill Speed Intervals) 30:00 [1] 2.4 mi (12:30 / mi)
weight:179lbs
A 3rd day in a row called for something softer than road, so it was the treadmill or nothing. Warm up/cool down for 5 minutes each and 20 minutes of running an interval program - speed 5.0 to 6.4 mph.
Running (Treadmill) 30:08 [2] 3.0 mi (10:03 / mi)
Before the cool down above, I ran this 30 minutes additional. Started at 5.2, 5.4, 5.6, 5.8 each for 1 minute. Then 6.0 for 16 minutes, and 6.1-6.4 for last 10 minutes trying to get in under 10 minute miles...I almost did it! Felt good with total running of 20 and then 30 minutes with about a 2 minute break in between as I was fiddled with the treadmill controls. 4 Advil before and 100 situps afterwards...
Wednesday Oct 19, 2005 #
Walking (Glen Carlyn & back) 55:30 [1] 4.0 mi (13:53 / mi)
slept:8.0 weight:179lbs
Fell asleep after work, so I didn't really think that I would actually drag my drowsy butt out the door...but I did! Surprised even me. Initial thought was to walk 15 minutes, then run as much of 30 minutes as I could, and walk 15. But I ended up walking to Glen Carlyn (about 27 minutes), running back partway for a strong 11 minutes, and then walking the rest. 4 Advil before and 50 situps afterwards.
Tuesday Oct 18, 2005 #
Running (Wakefield HS Track) 27:48 [2] 2.9 mi (9:35 / mi)
weight:180lbs
Took 4 liquid Advil since my left knee, errrr...right knee, ummm...both knees hurt. Kicked in soon enough that my knees weren't an issue.
Ran down to the track (.30 in 258) and then 3 more laps in lane 6 (236 239 236), walked 4 laps (below), ran 5 laps in lane 6 picking up a bit on the 100 meter straight aways (235 226 229 228 221), walked 3 laps (below), ran 2 final laps in lane 6 fairly hard the whole way (220 220), and walked home (below).
Lungs felt crappy until about 20 minutes in. Entertained myself watching the football team practice in the infield. Head drained like crazy about half way through. Hi Peter.
Ran down to the track (.30 in 258) and then 3 more laps in lane 6 (236 239 236), walked 4 laps (below), ran 5 laps in lane 6 picking up a bit on the 100 meter straight aways (235 226 229 228 221), walked 3 laps (below), ran 2 final laps in lane 6 fairly hard the whole way (220 220), and walked home (below).
Lungs felt crappy until about 20 minutes in. Entertained myself watching the football team practice in the infield. Head drained like crazy about half way through. Hi Peter.
C • 1
Walking (Wakefield track & home) 30:25 [1] 2.1 mi (14:29 / mi)
Walking laps in lane 6: 345 343 346 343 337 339 338 and .30 mile home: 444. Nice evening for a workout.
Monday Oct 17, 2005 #
Mowing/Yard (Mowed lawn) 10:00 [1] 0.0 mi
Plan was to speed mow the lawn as a warm up and then go for a little run. But I ended up doing my lawn and then the neighbor's, so it was too late to run. Rita kept interrupting me to chat, so I had to tear through the last half to finish up before dark.