Training Log Archive: vmeyer

Event: QOC - Great Falls, VA & VA State Champs
 

Started about 8:20 on a cool, perfect morning for orienteering. Over ran 1 & 2 (about 4 minutes in errors here) before settling in. Actually read contours and knew where I was through the most technical area. Very pleased with my run. Kathleen beat me by lots, and I lost to Helen by 7 seconds.
Worked epunching afterwards & had 150 epunch starts on Orange-Blue!! Here is a picture of Seabass (down from my hometown of Baltimore, MD) and me - don't you like how we are framed by those serious looking fellows?! And my car too...

C • Oh i see 7

Ran out to the 3rd control on Brown & back looking for a lost epunch before the event even started (the meet director was prerunning). I didn't find it, but it was turned in later.

My rest day has included 8 loads of laundry (2 more will get the whole chore done). And a trip to the MCI (soon to be Verizon) Center for the Duke vs Georgetown. Seven rows from the floor & about the 35 yard line, across from the Georgetown bench. I am not a huge Georgetown fan - usually go to the games to gab with Glenda, the holder of season tickets... But it was fun to see the underdog perform admirably and defeat Duke.

Nice morning with temps in the low 40s. 2 warmup laps, stretching & 100 jumping jacks. Then partnered up for suicide sprints alternating with Burpees w/ a pushup added while partner was doing her sprints x 2 sets. 25 pushups after. Then same setup with V sits followed by pushups. Third rotation was sprints & pushups followed by crunches. Off for a run. Then lots of crunches to finish. I did bicycle, flutter kiks, and situps instead. I was burping like crazy after the earlier crunches...

From site to George Mason to Dinwiddie & back. Walked a little of the uphill. Felt good despite yesterday's run, just didn't have the strength to get up the hill at first. Then I was motivated from behind & was able to "run" most of the way.

Easier day in general than yesterday. Stretching, step ups & toes kicks, and then split into 4 groups - I was in #2. 2 lap Ranger Run (RR), then two laps around the soccer field - side shuffle in each direction. Skipping, butt kicks, run to the top of the garage. Sprints then run to the top of the garage. Flutter kicks & bicycle then 2 more laps of RR. Finished with Superwoman, Aquaman, and some alternating stuff like that.
Temperature was 32 F to start - I had 3 polypro layers on - took one off & was comfy.

C • dug up another tune for you 2

Beautiful afternoon, so left early to run an errand & then to the lake. Conditions were great - the rain & decompossing leaves have softened up the hard fire road, and the little gray rocks are sunk in more so they aren't so irritating. Thought I would do just one loop and the spur, but I was feeling so good, that I went for another loop & ran it in virtually the same time! I believe this is the fastest ever (3737 & 3740, the spur was 742).
Half splits:
505 453 450 605 (only significant uphill) 430 (long gentle decline) 446 456
501 453 458 556 (only significant uphill) 437 (long gentle decline) 454 510
The question is, will I regret this enthusiasm at Boot Camp tomorrow?!

Temp at 520 AM - 58 F! but raining. Determined to maintain my perfect attendance, so up and out the door. Session was under cover of the parking garage today. Took about 5 minutes and I was down to shorts & a short sleeve shirt.
Anyway, after stretching, we did jumping jacks, mountain climbers, alternating sets. Ran up to top of garage and back. Then wall sits alternated with non-girlie pushups (20, 18, 13 - supposed to be 20). Run up & back & then wall sits alternated with standing lunges (10 x 3 sets). Final rotation was wall sits with jumping squats (10 x 3 sets).
Then band work - squats with arm work above the head. Alternated with pushups (3 x 10 sets). Then some other stuff - I blacked out about this point - just kidding...
Back to the mat - pushup position rotated to the side on one arm alternating each side about 5 times, alternating with 20 crunches x 3 sets.

I would pat myself on the back after this hard session, but my upper arms are toast (especially the left one...).

C • What - no Burpees? 7

A hard effort today. Stretching followed by Mountain Climbers, Stepping up/down on the curb, & Burpees (?). We kept doing these while groups were sent off towards the Walter Reed hill. He started with group 5, 4, 3, and then put everyone left together - aghhh! Too fast - but I hung in there for the .4 mile Ranger Run to the the bottom of the hill. Then up the .2 mile hill x 2 (could only run 1/3 of the 1st & 1/2 of the 2nd one). The next 4 repeats were a block less, and the last 3 were a little shorter. I got better as I went on and was able to run the last ones without any walking.
Then ran back to the parking lot & finished with planking, with dips & piking... Some stretching to finish.

Evening session on the treadmill. Didn't feel like going out in the gloomly, getting ready to rain, evening.

IPod - Cristina Luis (song makes me what to jig), Gloria Estefan (Everlasting Love - love the tempo), Elton John (7 slow songs so had to swtich to something else). So, some songs at the beginning of the alphabet, and then CL & GE one more time to finish...

C • Woah 9

Program was 1 min at 5.6 6.6 5.6 6.0 7.0 mph x 5. When I started struggling to maintain the 7.0, I reduced the speed for the last 25 minutes.

Program was 1 minute at 5.0 6.0 5.0 5.4 6.4 mph x 5. Felt so easy after the first 25 minutes at the higher intervals.

Hard session, but with the kind of variety that makes it go pretty fast. Stretching followed by jumping jacks (~80 or 100). Then ran a lap (.2 mile) as fast as we could. I took this one easy (about 2 minutes) to see where my legs and breathing were. Then pulsing squats, flutter kicks, and situps for 30 seconds. Next rotation was 2 laps (.4 miles), more ps, fk, & situps for 45 seconds. Last rotation was 1 lap & the situps increased to 60 seconds.
Then off for a 2 lap ranger run (.4 mile) in two groups. So, I was with the fastest group this time. Really no problem keeping up in this format. Laps after the first one were between 1:35 and 1:45.
The next rotation was a lap, bench dips, and V sits. Then 2 laps, and the above. Finished up with 2 more laps of ranger run.
Finally some crunches - I did reverse crunches and bicycle since regular crunches make me queasy...
Stretching to finish. No rush since there is no work today... Good start to the day. As I write this, I am waiting for my baked goods to come out of the oven and it is only 8:10 AM!