Training Log Archive: vmeyer

Plan for the week, or at least the start of the plan:

Monday - rest day - no brainer
Tuesday - 60 minute walk on treadmill in hiking boots
Wednesday - Dentist - 9 AM - run before while it is cooler? Not likely that I will get out of bed early...so, probably treadmill run after work.
Thursday -
Friday - Core
Saturday -
Sunday - race timing until ~noon in PWNF. First finishers ~8:40. Try to get a run in really early or consider riding bike.

Event: QOC Jug Bay
 

Actual distance: 3.697, climb: 38 m

Head and heart not really into an advanced course today, so I did the easiest two loops which were advertised as Intermediate. Loops were 2.94 and 2.01, with those fractions being important since it meant I got in under 10 min/k.

First loop in 24:55. Took a beer handicap this year and drank 12 oz instead of 9 oz and from a bottle. Granted it was non-alcoholic, but the bottle thing was tough to get it out fast enough. Not the first one finished the initial beer, but probably the first one on easy loop going in the correct direction..so, I promptly screwed up the first control by cutting over to the fence instead of staying on the trail, but I managed to still reach it first. After that I just ran as hard as I could until I got passed and then I allowed myself to walk some. I already had a plan to cut cross country from 6-7, so I wasn't too worried unless the three who passed me followed, but they didn't. I also cut from 7-8 and some of the corner from 8-9. Since I was turning on the controls, I knew that I was ahead the rest of the way.

Into the map exchange, and this time I went for the 9 oz beer in a cup.

Second loop in 24:08. Sadly, it turned out that wearing my running skirt, though cute as could be, was not the right choice for running across the fields from the start-1-2-3. It was just miserable with waist high scratchy stuff. Got out of there and took the trail option to 4. From 4-6, some of the advanced guys who did the longer, harder first loop passed me, and I kept them in sight to the controls. Control 7-8 was similar to the previous loop, and this time, with no reason to play cat-and-mouse, I took the trail around, and it was actually about the same time.

Finished up feeling pretty good, though I went back to a 12 oz bottle of non-alcoholic for my last drink, and I had problems choking it down. Beer split title passed to Sam L. this year.

Fun event as usual. Another QOC year in the books.

White & Loop 2 - Splits

Like yesterday, I got a late start. I was unable to sleep last night despite a sleeping pill and being exhausted. I got about 2 hours of sleep, between trips to the bathroom. Then, I finally fell asleep again at 5 AM for two hours. I was gong to bag the ride because the trails are just too cluttered with people after 7:30-8 on a Saturday, but I though it might help the leg soreness from yesterday.

So, I managed to get out around 7:30, and it was just beautiful - 60 when I started and 70 when I finished. Some really congested parts by the airport, so I extended the ride by going back and forth in the quieter sections of the Four Mile Run Trail.

Also, like yesterday, my nose is running like a faucet.

Started out around 8:35 AM, a little later then I had intended/hoped...

As forecast, the morning was just about perfect for a long effort, around 62 F, especially compared to the last week.

Did the 12-HR loop again with the correction provided by the race director, and it was closer to the advertised 6.5 miles this time. Get to stay on the fire road instead of turning off on to the single track. Not as pleasant as the trail route was.

Saw one little old lady while I was doing this loop.

Felt better then last week, possibly due to not eating a ton of oatmeal before starting out. Today was just gluten-free cereal, dried cranberries, and skim milk (and a diet coke, of course). Had a GU at 1 hour. Carried the hand bottle and drank the 20 oz of water in it.

Stopped for ~8 minutes after the loop, so loop with stoppage time was ~1:30, which was my goal. During the stop, I changed my shoes from the new Salomon XA Comp 5 GTX (worn for the 13 miles last Saturday) to a new pair of Ice Bugs, the same model I have been wearing. I just could not get the Salomon's tightened enough around the ankle without cutting the circulation off on the top of my arch. These will probably be turning into my new work shoes. Red, yeah! ;)

Did the figure-8 loop in the reverse directions.

Feet feeling more comfortable now, though I did a partial ankle roll early on in the loop. Good save, and I didn't do it again the rest of the day.

I put some powder drink stuff in my bottle, but it was way too sweet. So, I was able to stop to dilute it at the Telegraph Picnic Area since going in the opposite direction got me there sooner. Had some cherry blocks (not sure of brand). Two servings which I split up and had at different times during the loop.

Saw no one during this loop. I liked the loop in this direction because the initial fire road with less stones, and the nicer trail were now downhill, and the stonier fire road was uphill, so I didn't mind having to hike it. Took about a 5 minute break between loops 2 & 3.

After a Jif to Go, it was back for a 3rd loop in the race direction. It was warming up now (relative to when I started), and the goal for this loop was "time on my feet" versus "speed." Aim was to average <15 minute miles, and I did, barely.

Ran down the first hill, walked all of the fire road mile, ran what I could of the next fire road mile and the South Valley Trail. The just hung on after that. Maybe ~2 miles too long. Stopped at the creek the last time over the bridge and took my shirt off and got it wet. It felt great when I put it back on.

Drank all of my water and refilled at Telegraph bathroom. Ate 1/2 peanut butter Luna bar.

Had a cold diet coke when I got back to the car. Good thing the machine was not empty! Then I went looking for a McD's double cheeseburger, even driving up Rt 1 for 7 miles. Then, since I was running behind, and I still needed to do the grocery shopping, I bailed out to 95. Of course, the next exit had a McD's sign, but I passed. I consoled myself with three ice cream sandwiches after the shopping.

I don't plan to go this far/long each week, but it was nice to see that I had 20 miles in me. I think I can stretch that to 40 in three months.

Wind was brutal!! Send it back to Kansas!

C • No 4

Warmed up walking and then started running. Right away I felt nauseous, so I dropped back to walking, and that was that. Used some 3 lb hand weights for several minutes a couple of times.

No AC at work. Ugh! Tomorrow is supposed to be a little cooler, so maybe I will bike in.

A rest day. Plan for the rest of the week:
Wednesday - Treadmill run
Thursday - Core workout
Friday - (Use it or Lose it day off to use by June 30) - Trail run in Prince William
Saturday - Bike ride
Sunday - QOC Chase