Training Log Archive: kissyIn the 28 days ending Feb 28, 2006:
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Tuesday Feb 28, 2006 #
Running (Road) 52:14 [3] 5.5 mi (9:30 / mi)
Went to PWF to run some intervals on the scenic loop. Two mile warm up and then 8x of 1 min. fast/2 min. easy, and finally a one mile cool down. To measure my progress on the 1 min. intervals, I counted my paces and came up with 85, 87, 87, 89, 91, 91, 92 and 92. I felt good; my hamstring was still a little sore but I've decided I just need to deal with it for now.
Monday Feb 27, 2006 #
Running (Road) 29:22 [3] 3.0 mi (9:47 / mi)
A very cold run through the neighborhood at about 20 degrees. I felt a little tight from yesterday, so I took it easy except that I charged up the hill at the halfway point. My hands were pretty much blocks of ice by then, so I wanted to pump my arms up the hill to get them thawed out. And it worked!
Strength Training 55:00 [1]
It had definitely been a while since I had last lifted weights. My arms feel tired just typing this! Can't let it go that long next time.
Sunday Feb 26, 2006 #
Running (Trail) 1:29:13 [3] 7.5 mi (11:54 / mi)
It was a beautiful day...bright sunshine and a deep blue sky, albeit it was quite chilly with a rather stiff wind. Went to PWF for a new trail run that I pieced together. From the Visitor Center parking lot, took the Crossing Trail through Williams ballfield and Telegraph Rd. picnic area and hooked up with Birch Bluff trail. Ran that to the end, then on to a piece of Laurel Loop, across the suspension bridge (experiencing harmonic convergence), and up North Orenda Road (scene of earlier meadow drill training) to the scenic loop. Around the loop to Lake One Road and down to North Valley Trail. Ran that to the Pyrite Mine. This was really cool because you weren't allowed in the Pyrite Mine area before, but now the park has built a bridge across Quantico Creek and you can run on the other side. They also have a nice viewing platform and a history tableau of the pyrite mine. All very educational. From the pyrite mine, around to the beginning of the South Valley trail, across the suspension bridge again and up South Orenda Road, finishing up on the handicapped trail. (I will now wait for Valerie to correct my estimated distance!)
Saturday Feb 25, 2006 #
Cycling (Trainer) 38:00 [2]
I decided that I needed a little spin on the trainer to cheer me up. After getting the Blue Screen of Death on my computer and 3 hours on the phone with Dell technical support (which is great), we decided that the only way to salvage my hard drive was to reformat it. :-( I lost everything...Quicken files, this year's taxes that I hadn't filed yet but had completed, saved e-mails, pictures, iTunes, my book list compiled over many years, the training program I had put together to carry me through August,...everything. I've always known that I should be backing up my critical files, but never got around to it. Oh well, another one of life's lessons.
Wednesday Feb 22, 2006 #
Running (Road) 49:24 [3]
Ran on the Cherry Creek Greenway through Denver. It's quite a nice bikeway, running next to Cherry Creek as it heads towards Cherry Creek State Park. And, it was a beautiful day, bright sunshine and blue skies. I was way overdressed...ended up taking off my hat, gloves and jacket. The view of the Rockies on the way back didn't hurt either. There's nothing like that back in Stafford!
Tuesday Feb 21, 2006 #
Note
Travel day to Denver for a business trip. Things definitely went smoother than the last trip out here, no delays at all.
Monday Feb 20, 2006 #
Cycling (Trainer) 1:14:51 [2] 25.0 mi (20.0 mph)
After a weekend of no workouts, I'm going to have to try to do some 2-a-days this week. The first workout for today was a ride on the trainer while (still) reading the Bill Bryson book. It appears that the only time I ever get to read is on the trainer, so it takes me an inordinate amount of time to finish a book. But I'm pleased to say that I am now in the Appendix of this book, and I am determined to finish it today.
Friday Feb 17, 2006 #
Swimming 46:12 [3] 1.65 km (28:00 / km)
After being a total slug yesterday, I headed to the pool early this morning. I had no aches and pains...so nice!
1x300 50free/50breast/etc.
4x75 25 kick on back/25 free/25 kick on back
9x100 1-3 free; 4-6 breast; 7-9 free
150 pull buoy
1x300 50free/50breast/etc.
4x75 25 kick on back/25 free/25 kick on back
9x100 1-3 free; 4-6 breast; 7-9 free
150 pull buoy
Running (Road) 27:55 [3] 3.0 mi (9:18 / mi)
Decided to squeeze in a neighborhood loop before the weather turns much colder. And it turned out to be a good decision as this was the fastest I've run this loop in a long time. Yea for me!
Wednesday Feb 15, 2006 #
Cycling (Trainer) 48:14 [2] 15.0 mi (18.7 mph)
Rode the trainer while reading more of "The Sunburned Country." I was going to watch the Olympics, but the cable was out. I couldn't believe it! I also read some of the local paper and was amused by the story about some police detectives in the next county over. It seems that they felt the only way they could secure a prostitution conviction against some women who couldn't speak English was to allow the solicitation to go much, much further than police usually allow it to go. "Much,much" as in all the way. And they felt they had to go back *many* times to make sure their case would stand up in court. Luckily, the sheriff assigned only single men to this vice unit, so it really wasn't all that bad. Needless to say, the citizens of the county were not amused.
Tuesday Feb 14, 2006 #
Yoga 40:00 [1]
Tonight I did the accompanying DVD to the "Hard Core Conditioning" DVD. It was a good core workout, but not as strenuous as I had hoped. I think I'll still keep it in the rotation, however, because I think I need to work on flexibility and balance, and this should help.
Monday Feb 13, 2006 #
Running (Road) 46:57 [3] 5.1 mi (9:12 / mi)
Went to PWF with thoughts of doing a trail run, but they were too snowy, so stayed on the road. Then I thought about doing some intervals, but as soon as I started the first one, my hamstring said, "What are you doing?" So, decided to just do a tempo run which turned into one of my fastest runs this year. I guess I just had to ease into it rather than running intervals. Splits were 5:00 (.505 miles); 9:32, 9:29, 9:27, 9:11, 4:18 (.505 miles).
Sunday Feb 12, 2006 #
Cycling (Trainer) 1:19:28 [3] 25.0 mi (18.9 mph)
Saturday Feb 11, 2006 #
Running (trail) 1:49:10 [3] 9.25 mi (11:48 / mi)
Ran my 9.25 mile (not 10 miles...thanks, Valerie!) trail run in PWF. My hamstring was hurting but not too badly, and I ran it in around the same time that I had run it pre-injury, so that was good news. The weather was a little chilly with very light snow falling...a precursor of what is supposedly on its way. This was also a nice run because I was accompanied by my training partner/boss/best friend, Meg. Due to differing schedules, we have not been able to run together for many months, so this was an extra special treat. Although I do see her every day at work, it's just a different feeling when you're out running in the woods together.
Friday Feb 10, 2006 #
Swimming 46:31 [2] 1.4 km (33:14 / km)
I had planned to run 6 miles today, but an early meeting at work and a later-than-planned return home nixed that idea. Instead, the boys and I headed to the pool in the evening. Even though I had warned the boys to behave, after about 5 laps, I popped up my head out of the water only to see the lifeguard yelling at them to stop doing something. So, like any good mother, I just turned my back and pretended they weren't mine.
Thursday Feb 9, 2006 #
Running (Road) 51:16 [3] 5.0 mi (10:15 / mi)
I ran the 5 mile neighborhood loop, but decided to take it slow to see if that helped keep my hamstring from hurting so much. It did seem to make a difference, with the pain not moving so much into my butt muscles and lower back. Maybe I just have to go slower for a while until things straighten out.
I was also a little tired from staying up too late watching the Grammys. My favorite part was the "performance" of Sly Stone. First, I wasn't quite sure what look he was going for, you couldn't hear a word he was singing, and then he just disappeared off the stage in the middle of the song! Between that performance and Mick Jagger's at the Super Bowl, I think someone better tell these aging rockers that their time is done.
I was also a little tired from staying up too late watching the Grammys. My favorite part was the "performance" of Sly Stone. First, I wasn't quite sure what look he was going for, you couldn't hear a word he was singing, and then he just disappeared off the stage in the middle of the song! Between that performance and Mick Jagger's at the Super Bowl, I think someone better tell these aging rockers that their time is done.
Cycling 31:53 [2] 10.0 mi (18.8 mph)
The cable was out tonight, so I decided to read my book. Then I decided I might as well read it as I'm riding on the trainer. So, I got in another 30 minute workout for free. Love that.
Wednesday Feb 8, 2006 #
Core Conditioning 40:00 [1]
Tuesday Feb 7, 2006 #
Swimming 31:32 [2] 1.2 km (26:17 / km)
Just a short session in the pool this morning. Nothing special.
3x200 (25swim/25kick/25drill/25swim)
3x100 (25kick/50swim/25kick)
3x100 freestyle
3x200 (25swim/25kick/25drill/25swim)
3x100 (25kick/50swim/25kick)
3x100 freestyle
Cycling (Trainer) 46:06 [2] 15.0 mi (19.5 mph)
Rode the trainer tonight while watching one of the many versions of "Law and Order."
Monday Feb 6, 2006 #
Running (Road) 30:23 [3] 3.0 mi (10:08 / mi)
Ran the neighborhood loop before heading off to work. My legs felt tight and it was quite chilly, so took it pretty easy. Just wanted to loosen things up a bit.
Strength Training 55:00 [1]
I hadn't worked out with weights for a while, so I decided it was time. Listened to a very nice Sam Cooke CD while I was pumping iron.
Sunday Feb 5, 2006 #
Orienteering race 1:31:31 [3] *** 8.8 km (10:24 / km) +250m 9:06 / km
Ran the Red course at Little Bennett. It was pretty easy navigation and the running was okay. There is a lot of windblown downed trees in the park and it was difficult to keep up your momentum when you had to keep crawling over or under these. On one of the unders, I led with my right foot and slipped on some mud, further aggravating that hamstring...of course! Maybe I do need a hamstringechtomy. The weather was nice, a little cloudy and the wind was picking up towards the end, but not too bad. After the meet was QOC's Winter Meeting and Potluck Lunch. It was nice to see a good turnout.
Note
From the "it's a small world" department: I was in the local running store yesterday looking at trail shoes and talking to the assistant manager, Grame, about finding some that were a little on the rugged side so I could use them for orienteering if I wanted to. "Orienteering?," he said. "I did that in high school with BAOC. Do you know Bruce Wolfe?" It turns out this guy grew up in the same town as the Wolfe's and took HIllary Wolfe to their Senior Prom. See, it is a small world.
Saturday Feb 4, 2006 #
Running (Road) 1:17:06 [3] 8.0 mi (9:38 / mi)
The forecast for today was partly cloudy, high in the upper 50's. What we got was *pouring* down rain, but still in the 50's. Well, they were half right. I am very proud of myself because I almost bagged this run totally. I got a late start (I actually slept in for the first time in a very long time) and there was the aforementioned rain. But I told myself there would be no other time this week to make up this run, so I pushed myself out the door. And it wasn't that bad. I was wearing a new jacket that worked really well. I found it at TJ Maxx...a Nike ACG jacket that retails for $120 and I got it for $18 (yahoo! I love bargains). It is the perfect jacket for me...lightweight but warm and water resistant. There's nothing like new running gear to get you motivated! My hamstring hurt today; it's actually been hurting more lately. To the point where if I sit for too long, it hurts and I have to walk around for a bit. I guess I should eventually go see a doctor about it.
Thursday Feb 2, 2006 #
Core Conditioning 40:00 [1]
I tried out a new core conditioning video by Caron Shepley that I had read about on one of the Canadian AR's training logs. OMG, it was pretty intense. I can already tell my abs are going to be very sore. But, it was definitely a good workout for abs, back and obliques.
Wednesday Feb 1, 2006 #
Running (Road) 29:25 [3] 3.0 mi (9:48 / mi)
Did the neighborhood loop. I didn't feel so great today. I suspect I might be coming down with the bug that the boys have. We'll see how the day progresses.
Swimming 46:41 [2] 1.7 km (27:28 / km)
I never did start to feel full-blown bad today, so I decided what I needed was a little jump in the pool. There was a guy in the lane next to me doing some very weird machinations...not like any swimming drills I had ever seen before. When I was done with my set, I saw that he was trying to pick up the lifeguard. But she was so good and told him he was too old and that she knew he had a girlfriend, and to go away. Her mom would have been so proud!