Training Log Archive: kissyIn the 31 days ending Mar 31, 2006:
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| 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 | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||
Friday Mar 31, 2006 #
Event: Flying Pig X (OCIN)
Orienteering race 47:20 [4] 4.4 km (10:45 / km) +180m 8:56 / km
Ran the Red Middle course at the Flying Pig. Everything went well...I found all of the controls just fine and felt I was moving probably as fast as I could have.
Running 10:00 [2]
Jog to start.
Wednesday Mar 29, 2006 #
Running 28:41 [3] 3.0 mi (9:34 / mi)
Just a little jog through the neighborhood. I have an iPod now (a birthday present to myself) and have been using it on my recent runs. I use the Shuffle mode which plays all of the songs in random order. It's funny how the songs that are playing seem to fit what I'm thinking or how I'm feeling at the time. For example, at the beginning of my run today I was thinking I should just turn around because I really didn't have time to be out there. Just then, the song "Up Around the Bend" by CCR came on my iPod. "There’s a place up ahead and I’m goin’ just as fast as my feet can fly. Come away, come away if you’re goin’, leave the sinkin’ ship behind." Well, of course I had to keep on going at that point. I guess it's like your horoscope...you can make it fit if you want to.
Note
As of last night, a 2-day wildfire in Prince William Forest had been extinguished. It burned app. 300 acres in the western part of the park. I might add it was definitely the trashiest and thickest part of the park, so that might be the silver lining.
Monday Mar 27, 2006 #
Yoga 40:00 [1]
Decided to do a little power yoga this morning to stretch out and get ready for another week.
Sunday Mar 26, 2006 #
Orienteering 1:23:33 [4] 7.4 km (11:17 / km) +295m 9:25 / km
Ran the Red course at a local meet at Prince William Forest. I was glad that the course went in some areas that I normally don't train in. I spiked all of the controls but 3 (out of 13). And those 3 were just a little offset; nothing disastrous at all. And all of my body parts seemed to be in good working order. I think I might just be ready for the upcoming onslaught of A-meets. And I finally got to meet an awake Max Ahmed, who was probably more interested in eating his Cheerios than meeting me.
Saturday Mar 25, 2006 #
Running 37:28 [3] 4.0 mi (9:22 / mi)
I just did an easy run on the Fredericksburg Battlefield road. I hadn't been there for awhile and it was nice to get back. It was another beautiful day and everything felt fine except that I developed a blister on the top of my second toe on my left foot. I have never ever gotten blisters on the *top* of my toes before. Bizarre! Oh, and I almost got run over by a jerk who decided I didn't deserve a place on the road with him and his big shiny truck. Nice.
Thursday Mar 23, 2006 #
Running (Road) 53:55 [4] 6.0 mi (8:59 / mi)
Ha, Ha, Ha. I finally ran under 9:00 miles. Went to PWF and ran intervals again on the scenic loop. The weather was perfect and all of my body parts felt good. I know some people might say that if you're running intervals, you should definitely be faster. Well, I take my little victories however I can get them!
Mile splits were 9:45, 9:23, 9:35, 8:56, 8:22, 7:55
Mile splits were 9:45, 9:23, 9:35, 8:56, 8:22, 7:55
Tuesday Mar 21, 2006 #
Strength Training 50:00 [1]
Cycling 1:00:00 [2]
No intervals tonight. Just an hour of riding while watching half of American Idol and half of The Amazing Race.
Note
My favorite quote from an AP log today is "The Pig does not deserve a taper."
Sunday Mar 19, 2006 #
Running (Trail) 1:54:16 [3] 10.0 mi (11:26 / mi)
I decided I needed a nice long trail run today, so I headed to PWF and ran a 10-mile course that had been used in a trail race last weekend (the one that vmeyer worked). It was a beautiful today although a little on the chilly side...and to think last weekend I was running in shorts and a t-shirt. My body cooperated fairly well with no major aches or pains. I felt pretty tired towards the end and very hungry. It's a good thing we're taking Mom out for her birthday brunch at the world-renowned (or most of the world, at least) Corcoran Gallery.
Saturday Mar 18, 2006 #
Running (Road) 54:16 [4] 6.0 mi (9:03 / mi)
This was another interval session, and it was not a pleasant one. For some reason, everything felt wrong today and at some points, I felt like puking. But I did all of the planned intervals even though at times I was just going to stop and make it a regular run. Yay for me. I was desperately trying to get under 9:00 miles, but it was not to be. Maybe next time. Intervals were 2 mile warm-up, 10 x 1:00 fast/2:00 easy, cool down. Mile splits were 9:30, 9:20, 9:10, 8:59, 9:00, 8:16.
Friday Mar 17, 2006 #
Core Conditioning 40:00 [2]
Thursday Mar 16, 2006 #
Orienteering 59:37 [3] *** 5.7 km (10:28 / km) +190m 8:58 / km
Ran the other Green course from Day 2 of the 1992 NA Champs. I used today's training to practice compass and pacing. Both of these are pretty strong points for me, but it doesn't hurt to practice. My woods running was much smoother today and I didn't fall one time!
Tuesday Mar 14, 2006 #
Strength Training 55:00 [1]
I was supposed to do this workout last night, but last night was a bit of a disaster, so I did it this morning, instead.
Cycling 1:10:00 [2]
This was a hard interval workout. I was tempted to make it a 3, but didn't. Watched "American Idol" during this session because I wanted to try to get to bed at a decent hour, and waiting for "The Amazing Race" would have been too late.
5 min. warm up
2 x 8fast/4easy
8 x 3fast/1.5easy
5 cool down
5 min. warm up
2 x 8fast/4easy
8 x 3fast/1.5easy
5 cool down
Sunday Mar 12, 2006 #
Orienteering 1:54:18 [3] *** 7.8 km (14:39 / km)
The boys and I went to a local meet at Westmoreland State Park. I had planned on running Blue, but when we got there, it was about 80 degrees with only 2 water stops on a 9.8K course. Plus, I remembered how hilly and mucky this area was, so I dropped down to Red. And I'm glad I did. I realized half-way through the course why there was no climb listed on the clue sheets. They didn't want to discourage anyone before they even started!
Scott Pleban set the courses with some Score-O windows positioned in a few places in the middle of the course. One of the controls was misplaced, but it was easy enough to figure out where it could have been mishung...just lower down the reetrant at another junction. I passed Don about 2/3 of the way through (he started about 20 mins. ahead of me), so that gave me some encouragement. Other than being hot and thirsty, I felt fine.
Scott Pleban set the courses with some Score-O windows positioned in a few places in the middle of the course. One of the controls was misplaced, but it was easy enough to figure out where it could have been mishung...just lower down the reetrant at another junction. I passed Don about 2/3 of the way through (he started about 20 mins. ahead of me), so that gave me some encouragement. Other than being hot and thirsty, I felt fine.
Saturday Mar 11, 2006 #
Running (Road) 56:28 [3] 6.0 mi (9:25 / mi)
I just went out for an easy little run on the scenic loop at PWF. It was incredibly gorgeous weather, again. And the park was...dare I say it?...crowded! All of the parking lots I passed on the scenic loop were overflowing with cars. And the pedestrian side of the loop was full of bikers, runners, walkers...it was wonderful!
Friday Mar 10, 2006 #
Orienteering 1:05:16 [2] *** 5.6 km (11:39 / km) +180m 10:02 / km
I took advantage of the gorgeous weather and a "work from home" day to get out to PWF in the morning for a little training run. I ran the Green X Day 2 course from the 1992 NA Champs. I went slowly mainly because I was using it as map reading training, but also because I started feeling dizzy around the 3rd control. That lasted for the next 3 or so controls, and then went away. Not sure what it was, but I'm really glad it went away.
I also found it interesting that as I was running, I kept thinking I was following someone else's trail because the leaves looked like they had been rustled up by someone else. I realize that was impossible (that someone else was out there where I was running), which made me think that all of those times when I was on an O-course, thinking that I was going the right way because there were signs of someone else having gone the same way, I might have been totally wrong. I'll have to not pay so much attention to those little foot trails in the future. But elephant tracks...well, that's another story.
I also found it interesting that as I was running, I kept thinking I was following someone else's trail because the leaves looked like they had been rustled up by someone else. I realize that was impossible (that someone else was out there where I was running), which made me think that all of those times when I was on an O-course, thinking that I was going the right way because there were signs of someone else having gone the same way, I might have been totally wrong. I'll have to not pay so much attention to those little foot trails in the future. But elephant tracks...well, that's another story.
Swimming 45:00 [2] 1.55 km (29:02 / km)
Since I hadn't been in the pool for awhile, and the warm weather made me think of summer time, I decided to go swimming. Unfortunately, I had to play the role of evil swimmer when these little girls kept swimming across my lane and bumping into me. They won't be doing that anymore!
6x50 free
3x100 50 back/50 free
6x25 fast kick
6 x 100 free
4x50 breast
6x50 free
3x100 50 back/50 free
6x25 fast kick
6 x 100 free
4x50 breast
Note
Well, I now see that I can never orienteer and swim on the same day again. My training colors for those activities seriously clash with each other!
Thursday Mar 9, 2006 #
Strength Training 55:00 [1]
Another session of weight training. I fall in to the "weight training is good for all athletes" camp.
Wednesday Mar 8, 2006 #
Running (Road) 51:12 [3] 5.4 mi (9:29 / mi)
Ran after work on the W&OD trail. I knew that it was staying lighter later, but I also knew to get this workout in, I needed to be on the trail by 5:30. Well, work got a little crazy in the afternoon, and I didn't leave until 5:45. I was about to bag the run altogether, but decided I could do it...it wouldn't be *pitch* black when I finished. Well, it kind of was. The last mile I was pretty freaked out because it was dark, I was the only one on the trail, the sides of the trail are all bushes and trees, and this was the same trail where a woman was abducted some years back and never found. I kept looking behind me to make sure no one was back there. Needless to say, I was glad I was doing sprint intervals. I collapsed in my car and vowed to never be out in the dark again. At least not on this trail.
My sprint intervals were 2 mile warm up, 4 x 1:00 fast/2:00 easy, 6 x 1:00 fast/1:00 easy, cool down for the rest. (I was still running pretty fast for the cool down!)
My sprint intervals were 2 mile warm up, 4 x 1:00 fast/2:00 easy, 6 x 1:00 fast/1:00 easy, cool down for the rest. (I was still running pretty fast for the cool down!)
Tuesday Mar 7, 2006 #
Yoga 40:00 [1]
Snuck in a yoga workout (replete with many downward dogs) in the morning so I could start my day off in the right frame of mind.
Cycling 1:15:00 [3]
Continued with intervals on the trainer. The time went by quickly because I was watching "The Amazing Race" for most of the time. Absolutely a favorite of mine.
5 min. warm up
8 x 1:00 fast/2:00 easy
2 x 6:00 fast/3:00 easy
8 x 2:00 fast/1:00 easy
4 min. cool down
5 min. warm up
8 x 1:00 fast/2:00 easy
2 x 6:00 fast/3:00 easy
8 x 2:00 fast/1:00 easy
4 min. cool down
Sunday Mar 5, 2006 #
Orienteering 2:19:11 [3] *** 9.7 km (14:21 / km) +250m 12:43 / km
Since yesterday was a wash, I decided to do the Blue course at Greenbelt. Everything was going well the first half of the course, but my lack of time in the woods began to show during the second half. I missed a bit on several "shallow reentrant" controls and then really messed up badly on the pentultimate control...which was right by a trail! Unfortunately, there were several trails in that area and I got on the right one, but much further down than I realized and wasn't even looking for the control yet when I ran by it. In my defense, I didn't see it that first time around. These woods were also pretty messy with greenbriar EVERYWHERE and many downed logs. On the plus side, my training did show through in the running part. I ran through the entire course and didn't even feel wiped out at the end. And it's been quite awhile since I've run a 9+km course. It was recently pointed out to me that I should be spending more time in the woods and I guess that's true. :-) I'll cram in some extra time between now and the Pig.
Saturday Mar 4, 2006 #
Note
The plan was to go for a trail run in PWF, but I got sucked into doing yard work and lost all track of time. However, my yard looks beautiful!
Friday Mar 3, 2006 #
Swimming 1:00:00 [2] 2.05 km (29:16 / km)
Swam for an hour today, the longest I've swum for a long time. It felt fine, except towards the end my left calf was starting to cramp up.
4x100 free/kick/free/pull
3x100 25kick/50free/25kick
200 Drill
5x200 breast/free/br/free/br
4x25 sprint
50 easy
4x100 free/kick/free/pull
3x100 25kick/50free/25kick
200 Drill
5x200 breast/free/br/free/br
4x25 sprint
50 easy
Core Conditioning 40:00 [2]
Decided I needed a bit of core conditioning tonight. Always a nice way to end the day. It also doesn't hurt that this put me 1 minute ahead of the Killer Training Babe.
Thursday Mar 2, 2006 #
Running (Road) 28:31 [3] 3.0 mi (9:30 / mi)
I almost didn't to out today after a pretty hectic morning with two very unorganized teenage boys, but I forced myself out the door, and I'm glad I did. A pretty fast run for my neighborhood loop. Everything felt good except I think I might be feeling the beginnings of a cold. Time to hit the Vitamin C pretty hard.
Wednesday Mar 1, 2006 #
Cycling (Trainer) 1:00:00 [3]
The time has come to start doing intervals on the trainer. So tonight I did 5 min. warm-up, 8 x :15 big gear standing/:45 easy, 3 min. easy, 10 x 1:30fast/:30easy, 24 min. medium. Although it's harder than just spinning, it does make the time go by faster.