Training Log Archive: anniemacIn the 31 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
2 PM
Walk 1:30:01 [3] 6.22 mi (14:29 / mi) +240ft 13:58 / mi
shoes: Brooks Glycerin
Nice long walk.
Core and Stretching 10:00 [3]
Friday Aug 30, 2013 #
6 PM
Trail Run 53:01 [4] 4.52 mi (11:44 / mi) +420ft 10:47 / mi
shoes: Salomon XT Wings 3
TNT Media - had a little adventure running with Bob F on Tyler trails! Delish dinner as always and a big crew - Tom O, the 'Swedes, Sandy, Clem and Dasha and Bob. Saw some beautiful pics of Fudgefoot's AT hike. :) Very good night.
Core and Stretching 10:00 [3]
C • Nice 4
Thursday Aug 29, 2013 #
Yoga 30:00 [3]
Wednesday Aug 28, 2013 #
3 PM
Run 42:52 [4] 4.33 mi (9:54 / mi) +256ft 9:23 / mi
weight:115.2lbs shoes: Brooks Glycerin
Intervals.
3 min warmup slow jog
30 sec fast/30 sec slow x 2
1 min fast / 1 min slow x 2
1:30 fast / 1:30 slow x 2
1 min fast / 1 min slow x 2
30 sec fast/30 sec slow x 2
2 min slow jog
Repeat above
Some of the timings were a little off but I think I did it how I wanted to in general. This really makes a boring jog much more interesting! Oh, and I got a new pair of street shoes from the place that had my trophy. I think I've been wearing the wrong shoes for a long time, these felt SO good!
3 min warmup slow jog
30 sec fast/30 sec slow x 2
1 min fast / 1 min slow x 2
1:30 fast / 1:30 slow x 2
1 min fast / 1 min slow x 2
30 sec fast/30 sec slow x 2
2 min slow jog
Repeat above
Some of the timings were a little off but I think I did it how I wanted to in general. This really makes a boring jog much more interesting! Oh, and I got a new pair of street shoes from the place that had my trophy. I think I've been wearing the wrong shoes for a long time, these felt SO good!
Core and Stretching 10:00 [3]
Monday Aug 26, 2013 #
4 PM
Jog 23:10 [3] 2.11 mi (10:58 / mi) +108ft 10:27 / mi
shoes: nike lunarglide +3 minty
To gym...then B drove me to 411, I watered plants...and then jogged home.
Gym-Strength Training 30:00 [3]
Saw my high school field hockey/lacrosse coach again...always gives me some perspective. Tom asking after hughmac3...everyone is missing him!
Core and Stretching 10:00 [3]
Sunday Aug 25, 2013 #
Event: DVOA Gould Run
10 AM
Orienteering race 1:52:55 [4] 4.33 mi (26:05 / mi) +791ft 22:14 / mi
weight:115lbs
Hickory Run - Gould Run - Green...WOW! What a beautiful day. Great course. Lovely woods. I loved all the little clearings and rough open areas with trees. It was like some version of heaven, really.
My orienteering was only okay, made a lot of little mistakes and wasn't going very fast, but I got everything okay and most importantly, I had fun! I listened to my fellow TNTers advice and kept my pace counting and compass close. Still, I was just a little off quite a bit.
1- huh? what spur? had trouble spotting this one but luckily not too far off. brandon went running by me to his first orange control here.
3-reentrants give me trouble sometimes. my bearing was off by a lot and i was having trouble relating the contours to what i was seeing. luckily i heard some people crashing around and got back on course. most time lost was on this control, i think.
6- climbed straight up a cliff on this one. haha. then i went right past the control on the next cliff - hmmm clue sheet said western foot of cliff....i got mixed up and went too far looking
9-down trail w plan to cut in at reentrant but then didn't want to go down just to go up again, so i went in after the top of the hill and used reentrant as handrail staying to north of it. kinda slow going. saw my control and then lost eye contact with it and it disappeared....like a mirage. not too much time lost, but some.
10-the big leg. chose to go to trail and cut in after the most southern bend in trail. got a good bearing from open reentrant, and got really lucky on this one, which was in a pit and not visible unless you were on top of it.
11-oops a little too far to the south was looking in the wrong veg boundary, readjusted.
Brandon came with me and did the Orange. Not sure his experience was entirely positive but I was really impressed with how fast he can go through the woods. When I asked him about his route choice afterwards, he said "oh I was just following the red lines." So he chose woods over trails much of the time, with only one major bobble (50 minutes, got turned around, didn't use compass.) Without that mistake he would have won the course and could be a better orienteer than I am in no time with a little compass and pace counting work. He is really a natural at it. But..I don't think he'll be back any time soon. :( He thinks he will be too prone to injure himself, since he rolled his ankle a few times and fell once, and since his job requires such physicality, he doesn't want to risk it. I told him with the right shoes, and slowing down a little while he learns, he would be fine. But...spouses never listen do they? :)
Oh and lots of folks asking after hughmac3!
My orienteering was only okay, made a lot of little mistakes and wasn't going very fast, but I got everything okay and most importantly, I had fun! I listened to my fellow TNTers advice and kept my pace counting and compass close. Still, I was just a little off quite a bit.
1- huh? what spur? had trouble spotting this one but luckily not too far off. brandon went running by me to his first orange control here.
3-reentrants give me trouble sometimes. my bearing was off by a lot and i was having trouble relating the contours to what i was seeing. luckily i heard some people crashing around and got back on course. most time lost was on this control, i think.
6- climbed straight up a cliff on this one. haha. then i went right past the control on the next cliff - hmmm clue sheet said western foot of cliff....i got mixed up and went too far looking
9-down trail w plan to cut in at reentrant but then didn't want to go down just to go up again, so i went in after the top of the hill and used reentrant as handrail staying to north of it. kinda slow going. saw my control and then lost eye contact with it and it disappeared....like a mirage. not too much time lost, but some.
10-the big leg. chose to go to trail and cut in after the most southern bend in trail. got a good bearing from open reentrant, and got really lucky on this one, which was in a pit and not visible unless you were on top of it.
11-oops a little too far to the south was looking in the wrong veg boundary, readjusted.
Brandon came with me and did the Orange. Not sure his experience was entirely positive but I was really impressed with how fast he can go through the woods. When I asked him about his route choice afterwards, he said "oh I was just following the red lines." So he chose woods over trails much of the time, with only one major bobble (50 minutes, got turned around, didn't use compass.) Without that mistake he would have won the course and could be a better orienteer than I am in no time with a little compass and pace counting work. He is really a natural at it. But..I don't think he'll be back any time soon. :( He thinks he will be too prone to injure himself, since he rolled his ankle a few times and fell once, and since his job requires such physicality, he doesn't want to risk it. I told him with the right shoes, and slowing down a little while he learns, he would be fine. But...spouses never listen do they? :)
Oh and lots of folks asking after hughmac3!
C • Good 1
Core and Stretching 10:00 [2]
Saturday Aug 24, 2013 #
Yoga 30:00 [3]
In the backyard...two mats. Quite nice!
Friday Aug 23, 2013 #
Note
Yesterday I was just going to wuss out and do the Core DVD (thought that in itself is pretty hard...just in the nice A.C.) but it rained and cooled off a bit AND my new sports bra came in the mail. So, I had to try it out! I have to say, ladies, if you've had trouble finding something that will do the job - and by that I mean restricting jiggling, hiding headlights, and being comfy - look no further. I have found the answer, upgrading from my Target-bought cheapies. Yes, it's a bit on the expensive side but aren't *they* worth it?? This is the iron maiden, anti-gravity bra you've been looking for!!
http://athleta.gap.com/browse/product.do?cid=46915...
http://athleta.gap.com/browse/product.do?cid=46915...
C • Bra 1
Core and Stretching 45:00 [3]
Core DVD and leg stretches
6 PM
Hike 1:08:30 [3] 4.05 mi (16:55 / mi) +394ft 15:29 / mi
TNT hike with Sandy and Dasha...with a few sprints at beginning while waiting for people and again at end. Delicious dinner w S+D+Clem afterwards!
TNT!
Hungry for Clem and Dasha's monster Dahlias!
Got over the 20-mile mark for this week! Haven't done that since in a week Jan of this year.
TNT!
Hungry for Clem and Dasha's monster Dahlias!
Got over the 20-mile mark for this week! Haven't done that since in a week Jan of this year.
Thursday Aug 22, 2013 #
4 PM
Trail Run 37:19 [4] 3.24 mi (11:31 / mi) +302ft 10:35 / mi
shoes: Salomon XT Wings 3
My very own Crum Loop. It was "cute dog" day in the woods! Had to stop to say hi to them all, including an 11-week old puppy named Henry.
But I also had to HTFU a little today too... ;)
But I also had to HTFU a little today too... ;)
Core and Stretching 10:00 [3]
C • did 2
Wednesday Aug 21, 2013 #
Note
Tired today. Skipped Core dvd workout.
Tuesday Aug 20, 2013 #
3 PM
Walk/Jog 2:00:02 8.8 mi (13:38 / mi) +656ft 12:44 / mi
ahr:132 max:156 shoes: nike lunarglide +3 minty
mostly walking with a bit of jogging thrown in. stop at parents to water myself and their plants.
Monday Aug 19, 2013 #
4 PM
Walk/Jog 17:18 [3] 1.39 mi (12:26 / mi) +20ft 12:16 / mi
shoes: nike lunarglide +3 minty
To and From Gym
Gym-Strength Training 30:00 [3]
Core and Stretching 15:00 [3]
Sunday Aug 18, 2013 #
8 AM
Walk/Jog 9:06 [3] 0.53 mi (17:10 / mi) +7ft 16:58 / mi
weight:114.8lbs shoes: Salomon Speedcross 3
Just a little look-see around the course...getting feet wet with hughmac4.
Run race 33:02 [5] 3.13 mi (10:33 / mi) +220ft 9:54 / mi
shoes: Salomon Speedcross 3
Woo Hoo! My first race ever. This was REALLY fun especially at the last bit where I passed a bunch of people pretending I was coming from the last control through the finish chute (and the cheers from my bro didn't hurt.) Overall, though, I didn't kill myself, just wanted to have a good time. The obstacles were pretty slick and really slowed me down. I definitely want to do this again next year so I can beat my time! Great to see the Rileys and Clem out there. Maybe next year we register as a team??
Hughmac4 did SO great...6th in his age class.
Hughmac4 did SO great...6th in his age class.
C • Winner! 13
Core and Stretching 15:00 [3]
Saturday Aug 17, 2013 #
Yoga 25:00 [3]
In the peaceful foyer of my parents house while on a plant watering and dog walking mission.
Friday Aug 16, 2013 #
4 PM
Jog 48:03 4.47 mi (10:45 / mi) +203ft 10:18 / mi
ahr:150 max:170 shoes: nike lunarglide +3 minty
A few minutes of walking at the beginning and then a jog around town. Watched my HR and made sure it didn't get too crazy high. :) I think I feel much better around mile 3, when I'm warmed up. I felt like I could keep going when I got home, just chugging along really slowly.
Core and Stretching 15:00 [3]
Thursday Aug 15, 2013 #
Note
Signed up for Hickory Run!
Wednesday Aug 14, 2013 #
Note
Rambling Thoughts for the Day:
I think I am ready for summer to be over, ready to say goodbye to spider webs, stinging yellowjackets, poison ivy, and difficult workouts in the hot humid weather. Luckily today feels like the wind has changed direction and Fall is on the horizon!
AP is amazing. I've been looking back at my log and remembering days, months of my life when things were really difficult, when I was going back and forth between Boston and Philly, had a stressful job (well all jobs are stressful,) was unhealthy and overweight and trying to be healthy. AP and Orienteering really contributed to me getting somewhere, along with many well-meaning friends and family members being supportive along the way.
Now that I have "gotten somewhere," meaning, I achieved many of my personal goals, it feels strange to be at the plateau where I've been for a while. When I look back at some of the workouts I was doing in the winter, I wonder why I'm not able to do what I was doing then, 6-7 miles at a decent pace on trails. Maybe the heat is part of it; I know for certain that having a job especially during this year of the Open put a kink into some of my training goals.
I think another part of the plateau feeling is that I need to continue to try new things - that is what felt so triumphant about the upward trajectory of the last year and a half. There were so many amazing firsts in a relatively short period of time -- the first time I did an Orange course. The first time I went to a TNT. The first time I hiked with Sandy at Hickory Run in the snow. The first time I wore a headlamp and ran at night (haven't done this in a while!) The first time I ever ran 4 miles in a row...5 miles...6 miles. The first time I ever did under 10 min/mile. The first advanced O course I ever did. The first time I wore my Garmin watch ;) The first time I competed at HR..FC, you name it. My first A event. The first time I event-directed (should do that more!) And many many more.
Now I have to go back and try to hit some of those "first times" again (4 miles in a row jogging...5 miles...6 miles...under 10min/mile, etc.) but still have it be as inspiring and fun as the actual first time, and create more first times too. Not just with training and O, obviously - and I have been playing music again which makes me very happy. (Time to do an Open Mic night soon...)
Keeping things fresh and moving forward is important to me: just going to new places to run is one idea. Doing the 5k is another. Other "new things" I could try would be to be learn more about map making and course setting. All with the goal that these things will me a better orienteer. There are a lot of other training exercises I could be doing, but that would be much better with another person or people. Maybe we can integrate some more actual orienteering or exercises into our TNTs?...and I will also look forward to Hickory Run Training.
What are some other new things should I try? How do you keep it fresh? (Of course, every O event I try to do better, that goes without saying.) Rogaine? Camping? Hiking the AT like Tom does? I really want my life partner to want to do these things with me...but he doesn't. Yet, anyway ;)
And then there is the idea that I should learn to set realistic goals for myself, given the balancing act of life. But I don't have kids, I have a pretty straightforward life and I should be able to do more with it. I feel mostly happy but always, a drive to do more with what I have been given.
I think I am ready for summer to be over, ready to say goodbye to spider webs, stinging yellowjackets, poison ivy, and difficult workouts in the hot humid weather. Luckily today feels like the wind has changed direction and Fall is on the horizon!
AP is amazing. I've been looking back at my log and remembering days, months of my life when things were really difficult, when I was going back and forth between Boston and Philly, had a stressful job (well all jobs are stressful,) was unhealthy and overweight and trying to be healthy. AP and Orienteering really contributed to me getting somewhere, along with many well-meaning friends and family members being supportive along the way.
Now that I have "gotten somewhere," meaning, I achieved many of my personal goals, it feels strange to be at the plateau where I've been for a while. When I look back at some of the workouts I was doing in the winter, I wonder why I'm not able to do what I was doing then, 6-7 miles at a decent pace on trails. Maybe the heat is part of it; I know for certain that having a job especially during this year of the Open put a kink into some of my training goals.
I think another part of the plateau feeling is that I need to continue to try new things - that is what felt so triumphant about the upward trajectory of the last year and a half. There were so many amazing firsts in a relatively short period of time -- the first time I did an Orange course. The first time I went to a TNT. The first time I hiked with Sandy at Hickory Run in the snow. The first time I wore a headlamp and ran at night (haven't done this in a while!) The first time I ever ran 4 miles in a row...5 miles...6 miles. The first time I ever did under 10 min/mile. The first advanced O course I ever did. The first time I wore my Garmin watch ;) The first time I competed at HR..FC, you name it. My first A event. The first time I event-directed (should do that more!) And many many more.
Now I have to go back and try to hit some of those "first times" again (4 miles in a row jogging...5 miles...6 miles...under 10min/mile, etc.) but still have it be as inspiring and fun as the actual first time, and create more first times too. Not just with training and O, obviously - and I have been playing music again which makes me very happy. (Time to do an Open Mic night soon...)
Keeping things fresh and moving forward is important to me: just going to new places to run is one idea. Doing the 5k is another. Other "new things" I could try would be to be learn more about map making and course setting. All with the goal that these things will me a better orienteer. There are a lot of other training exercises I could be doing, but that would be much better with another person or people. Maybe we can integrate some more actual orienteering or exercises into our TNTs?...and I will also look forward to Hickory Run Training.
What are some other new things should I try? How do you keep it fresh? (Of course, every O event I try to do better, that goes without saying.) Rogaine? Camping? Hiking the AT like Tom does? I really want my life partner to want to do these things with me...but he doesn't. Yet, anyway ;)
And then there is the idea that I should learn to set realistic goals for myself, given the balancing act of life. But I don't have kids, I have a pretty straightforward life and I should be able to do more with it. I feel mostly happy but always, a drive to do more with what I have been given.
C • Trail O 10
4 PM
Walk/Jog 4:49 0.37 mi (12:55 / mi) +10ft 12:36 / mi
ahr:144 max:166 shoes: Salomon XT Wings 3
Rose Tree Park, warm up.
Jog 33:37 3.11 mi (10:49 / mi) +240ft 10:04 / mi
ahr:160 max:176 shoes: Salomon XT Wings 3
Rose Tree Park XC Loop, but I didn't really know where I was going so the first lap is not right...I think I got it by the second time around. Pretty sure I saw a runner doing hughmac4's old XC route from HS!!
What a beautiful day! Didn't push too hard, just wanted to feel okay, but it was still an effort. I'll get there, eventually.
What a beautiful day! Didn't push too hard, just wanted to feel okay, but it was still an effort. I'll get there, eventually.
Walk/Jog 11:27 0.87 mi (13:10 / mi) +105ft 11:49 / mi
ahr:153 max:170
Warm down, just wanted to keep going so that's good! Was doing "intervals" - walk / jog / run / jog / walk or something like that. I feel so much better doing it that way. Maybe for the race on Sunday I can do a bit of that - jog - run - jog - walk if need be - etc. Mentally it's much easier for me and I'm counting paces so that keeps my mind more occupied.
Core and Stretching 10:00 [3]
Tuesday Aug 13, 2013 #
Note
Oh my gosh. I have registered for the Radnor 5K Steeplechase this Sunday! Not planning on killing myself, just wanting to finish and have some fun while there is no Orienteering. :) Today is the last day to register online ... anyone want to join me?? My brother is doing it too.
C • Super! 11
4 PM
Walk 10:53 0.61 mi (17:50 / mi) +16ft 17:24 / mi
ahr:100 max:122 shoes: Salomon XT Wings 3
Walk to Field
Run 28:42 2.85 mi (10:04 / mi) +16ft 10:01 / mi
ahr:170 max:184 shoes: Salomon XT Wings 3
Laps of increasing hardness around Cunningham field, as suggested by hughmac4. Oh, this was a little hard!! Didn't even get 5k before I had to stop. I will just have to do better next time I guess! I really haven't been running that much lately (obviously.) I am going to start wearing the HR monitor now though. It seems important to know how out of shape I really am.
Walk/Jog 22:04 1.59 mi (13:51 / mi) +23ft 13:40 / mi
ahr:129 max:156 shoes: Salomon XT Wings 3
Back home.
Core and Stretching 10:00 [3]
Monday Aug 12, 2013 #
Core and Stretching 45:00 [3]
Core DVD plus leg stretches.
I hate to be a baby, but this damn yellowjacket sting is killing me. Hurts to bend my knee! So this is the workout I chose based on that. I can't imagine having more than one sting at a time!!
I hate to be a baby, but this damn yellowjacket sting is killing me. Hurts to bend my knee! So this is the workout I chose based on that. I can't imagine having more than one sting at a time!!
Sunday Aug 11, 2013 #
1 PM
Orienteering 1:37:13 [3] 3.34 mi (29:04 / mi) +696ft 24:17 / mi
shoes: Salomon XT Wings 3
Valley Forge Green Course with hughmac4! Thanks for the map, Clem. Good training, being with someone who is better than I am. I didn't feel altogether "with it" but it was great to get out in the woods - some were nice, some were not. Thanks bro for helping me out!
C • Fun 6
Saturday Aug 10, 2013 #
Note
Rest day-- played some music with a friend from work!! Can I attackpoint the finger workout I got from playing guitar?? They hurt...
Yoga 15:00 [3]
Friday Aug 9, 2013 #
6 PM
Hike 1:08:10 [3] 3.55 mi (19:11 / mi) +364ft 17:29 / mi
Nice hike and dinner with birthday girl Sandy F, Dasha and Clem.
Thursday Aug 8, 2013 #
3 PM
Trail Run 44:40 [4] 3.52 mi (12:41 / mi) +387ft 11:30 / mi
weight:115.2lbs shoes: Salomon XT Wings 3
Okay, whatever you do, do NOT go onto the other side of the Crum. Under any circumstances. What was I thinking? Vegetation was so thick at one point I actually wasn't sure where I was - thank god for the trestle!!! The cooling stop to bathe my muddy legs in Crum Creek was perfect. Though I had to walk through some muck and high vegetation, and up a few of the hills, I did get quite a good, sweaty, high humidity workout. (But it did not feel too good.) See Dad? You ARE faster than I am!
Core and Stretching 10:00 [2]
Wednesday Aug 7, 2013 #
Note
Night 4 of B coughing and sleeping on couch. I think it's time he uses the health insurance that I got him!
Yoga 25:00 [3]
Just a little bit, better than none!
Tuesday Aug 6, 2013 #
Note
Really tired today. B has been up coughing these last 3 nights, on the couch. I really hope he feels better soon.
4 PM
Walk 1:02:52 [3] 4.51 mi (13:56 / mi) +210ft 13:21 / mi
shoes: nike lunarglide +3 minty
nothing fancy.
Core and Stretching 10:00 [2]
Monday Aug 5, 2013 #
Note
A possible sked:
MON - GYM
TUES - CARDIO easy
WED - Core or Yoga or Rest
THURS - CARDIO - hard
FRI - CARDIO easy
SAT - Yoga or Core or Rest
SUN - CARDIO - O or Long Trail - hard
MON - GYM
TUES - CARDIO easy
WED - Core or Yoga or Rest
THURS - CARDIO - hard
FRI - CARDIO easy
SAT - Yoga or Core or Rest
SUN - CARDIO - O or Long Trail - hard
4 PM
Walk 18:27 [3] 1.32 mi (13:56 / mi) +23ft 13:43 / mi
shoes: nike lunarglide +3
To and From Gym
Gym-Strength Training 35:00 [3]
Went to do some of the exercises I used to do at the gym and guess what? I'm stronger now! From all that lifting at work, I guess. This felt great! Why did I ever stop going?
Core and Stretching 10:00 [2]
Sunday Aug 4, 2013 #
Note
There are 149 days left in this year. I need to do 131 hours of training/racing on AP to beat last year's amount of training hours (by one hour.) That means I must exercise .88 hours per day (uh thanks Valerie.) Not sure that's going to be possible but it gives me a chance to think about what I do want to try and attain with the rest of this year.
At the beginning of 2013, I was in awesome shape and set a lot of impractical goals for the year (this was before I got "the job.") Now that I have been at the job for 6 months, I can see that it is quite physically demanding. I cut back on training considerably during this period of acclimation, and in the process, I got out of shape in some ways. Don't get me wrong, I'm in pretty good shape (especially compared to 2012!) but I would like to get back towards where I was at the beginning of the year, running 5 and 7 miles without stopping. I also need to add Strength Training back into the mix.
I am still struggling with knowing what goals are actually realistic to set, given the nature of my job, and my body's limitations (my back, my left knee and hip, energy levels) but...I'd like to try the following and see how it flies:
General Each Week: Try to hit between 5-8 total hours of training/racing, try to run/walk/jog between 10-20 miles.
Specific Each Week:
1x / week - Yoga - Important for the Soul and Flexibility
1x / week - Core DVD - Necessary for Back Function
1x / week - Strength Training - Jane want to be strong like Tarzan!
3-4x / week - Cardio - either O / Trail Run / Street Walk-Jog-Run / Hike
5x / week - 10 min of Stretching
It's important to allow myself to deviate from this schedule if rest is needed from a tough day at work, or if I feel it's pushing my body too hard. But I'd like to give it a try and be in great shape for all the fabulous fall orienteering coming up!
At the beginning of 2013, I was in awesome shape and set a lot of impractical goals for the year (this was before I got "the job.") Now that I have been at the job for 6 months, I can see that it is quite physically demanding. I cut back on training considerably during this period of acclimation, and in the process, I got out of shape in some ways. Don't get me wrong, I'm in pretty good shape (especially compared to 2012!) but I would like to get back towards where I was at the beginning of the year, running 5 and 7 miles without stopping. I also need to add Strength Training back into the mix.
I am still struggling with knowing what goals are actually realistic to set, given the nature of my job, and my body's limitations (my back, my left knee and hip, energy levels) but...I'd like to try the following and see how it flies:
General Each Week: Try to hit between 5-8 total hours of training/racing, try to run/walk/jog between 10-20 miles.
Specific Each Week:
1x / week - Yoga - Important for the Soul and Flexibility
1x / week - Core DVD - Necessary for Back Function
1x / week - Strength Training - Jane want to be strong like Tarzan!
3-4x / week - Cardio - either O / Trail Run / Street Walk-Jog-Run / Hike
5x / week - 10 min of Stretching
It's important to allow myself to deviate from this schedule if rest is needed from a tough day at work, or if I feel it's pushing my body too hard. But I'd like to give it a try and be in great shape for all the fabulous fall orienteering coming up!
1 PM
Trails w/Map 1:10:11 [3] 5.09 mi (13:47 / mi) +728ft 12:09 / mi
weight:116.2lbs shoes: Salomon XT Wings 3
Ridley Creek, with map. It's amazing how much trying to read a map, even just for trails, slows me down. I'm working on this. Mostly jogging but a few stops to pet dogs or show people the map who were lost, and a few uphills walked. When am I going to feel like I'm in shape again?? (Answer: the fall, when it's cooler out, probably. Even though it IS a gorgeous day!)
Worked on the Briar Patch this morning, and there are a lot of submissions from people! I'm really looking forward to all the great orienteering this fall.
Worked on the Briar Patch this morning, and there are a lot of submissions from people! I'm really looking forward to all the great orienteering this fall.
Core and Stretching 15:00 [2]
Friday Aug 2, 2013 #
Core and Stretching 45:00 [3]
Core dvd with some modifications, plus some leg stretches. Visit to doc for my back was good. I'm on the right track using a heating pad, and walking and even jogging to get my back into alignment naturally. (Yes I've been blessed to orienteer!!) Core exercises v. important too (thanks for the reminder doc.) Keeping active so the muscles stay warmed up. He gave me muscle relaxers for night time so that the knots/spasms don't come back. He thinks it's muscular vs a disc related problem (I HOPE.) As for the heavy lifting...he does not recommend doing that but what can I do?? It's my job.
C • Yes! 4
6 PM
Walk/Jog 46:55 [3] 4.0 mi (11:44 / mi) +236ft 11:07 / mi
TNT Penncrest Fields (didn't do Tyler trails b/c I don't know them alone yet, Dasha and Sandy were running late.) Got a decent workout, joining up with D and S for a bit, and then had a nice dinner with Sandy, Tom, Clem and Dasha. Mmm. Pizza. Nice to see everyone!
Thursday Aug 1, 2013 #
4 PM
Jog 45:44 [3] 4.37 mi (10:28 / mi) +207ft 10:01 / mi
shoes: nike lunarglide +3 minty
A bit of walking at the beginning, here and there, but mostly jogging.
C • Back 2