Training Archive: vmeyerIn the 7 days ending 2008-08-24:
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| M | T | W | H | F | S | S | |||||||
Sunday Aug 24 | ||
| Note | |
| Race Timing Quantico | ||
Saturday Aug 23 | ||
| Trail Run (PWNF) 2:45:00 [2] 11.5 mi (14:20 / mi) | |
| shoes: Icebugs Sky Blue | ||
| I wanted to get time in on my legs, hopefully with positive results before the 6 hour rogaine next Sunday, and I was happy with this effort.
My initial intention was to hike for up to three hours, but I did throw some running in after the first 5 miles. Visitor's Center, Laurel Trail, off trail to creek, Birch Bluff, crossed creek to North Valley Trail, Burma Road, Taylor Farm, Old Blacktop, Turkey Run Ridge, South Valley, South Orenda, Laurel, detour and did all of Birch Bluff to add distance, Laurel to Visitor's Center. Three dog encounters today. Two dogs off leash near the beginning - big and goofy, and though it took a while for their owner's to acknowledge me, I didn't feel threatened. I can't say the same two hours later when a big dog stops on one side of a bridge. I step aside because the owner sees me and tells the dog to heel. It didn't. It came charging and barking towards me. The woman says, "You're OK." I said, in a very shaken, but strong voice, that it didn't sound like I was OK. She said she was sorry and got Ava in hand. I trembled for the next mile. The last two dogs were off leash as well, but the guys sees me from a ways off, and he gets them on leash, which were in his backpack. | ||
Friday Aug 22 | ||
| Note | |
| (rest day) | ||
| I was pleased that I did not participate in the decathlon of snacking that I am especially susceptible to when I am home alone. | ||
Thursday Aug 21 | ||
| Biking (W&OD) 5:40:00 [2] 63.7 mi (5:20 / mi) | |
| shoes: Shimano Bike | ||
| Taking full advantage of my first "forced" day off... After getting up at 9:15 and piddling around the house a little, I got out of the house for a bike ride at 10:30. Decided on 30 miles out and back.
Temps rose to the mid 80s, but humidity remained low. I should have worn sunscreen. Hope the aloe stuff keeps the heat down some. I didn't eat enough - 1 GU and two protein bars. I wasn't starving like I often am, but I was really craving a peanut butter sandwich. Thought I could maybe do this in 12 mph pace, but all I had left in the tank at the end was gas cramps (which I had for the last 25 miles). On the way back, I decided to get a cold DC, so I did a U-turn onto this gravel area, and I fell over because I hadn't unclipped and the gravel stopped me quickly. After assuring my audience that I was fine, and getting my beverage, I went to drive off, only to discover that my rear tire is flat. Well, I just happened to be standing in the parking lot of a bike store. So, I got the guy to change it. I rode off, and a little while later I started hearing a thump thump sound. I got off the bike three times, and look around, but I didn't see anything that is hitting. I adjusted the rear tire one of times because the brake seemed to be sticking. I continued on with the plan to stop at the next bike store in 5 miles, when I heard a pop and a hiss and the tire goes flat. I successfully changed the tire and headed to the bike store for a couple of new tubes. I am still 18+ miles from home, so I felt a bit anxious. Anne and I investigated the tube and from the slit we decided that it had been pinched between the tire and the rim. So much for paying someone to do the tire change for me. Stop time (lights, snack break, repairs, bike store visit) was 1:27. Animal sightings - rabbit, groundhog, geese flying over Goose Creek, a skinny deer. Lots of people. I don't think I ever went more than 1/4 mile without seeing someone. Why is it OK for to leave horse sh*t on the trail? | ||
| C • horse sh*t 6 | ||
| C • Congratulations! 5 | ||
| Note | |
| A few more thoughts on today's ride.
The fingers on my left hand are still numb two+ hours later, and they were problematic during the ride . I will need to try my carpal tunnel brace for long rides. I had to walk my bike up the hill at the end. I couldn't fathom even trying to bike it. I was pleased that I didn't have to call Roger and have him pick me up from the bottom of the hill. It was a close call. :) Good thing I didn't plan on the 90 mile today, though I could have toughed it out with enough hours in the day. When I do try it, I estimate it will take me 9.5 hours with breaks. I like the Terry T-Short in Regular length in XXL. Not too tight, not too loose. I could probably go with the XL. If I order a full length pair for the cooler months, I might try the XL. I also have the Short version (like them, but a little too short for long rides), as well as the Ultimate (has a pocket on the left leg, otherwise I don't see much difference between the T-Short Regular and the Ultimate). The wind, which seemed pretty strong going out, seemed even stronger coming back. Fatigue or reality? | ||
Wednesday Aug 20 | ||
| Biking 1:09:30 [1] 13.3 mi (5:13 / mi) | |
| shoes: Shimano Bike | ||
| IN: 14:00 2.4
Mail run: 8:30 1.6 Barrett School: 20:00 4.4 Home: 27:00 4.9 Had my yearly appt with one of the schools to help them do mail merge. Decided ahead of time to ride my bike over, though I was feeling a little guilty for taking the work time for a bike ride. But any guilty feelings went flying out the window when I got to work this morning and discovered that they had started re varnishing the gym floors. Two problems: I have to walk through the gym to get into my office, and the fumes make me sick in more ways than one. So, I cleaned up my desk, rode over and dropped my mail off, rode to the school, spent several hours on an easy job and got fed pizza for lunch, and now I am off the next two days. Yeah! | ||
| Core (THE DVD) 40:00 [2] | |
| Not as difficult to get through as on August 4, but I still had to take 3 additional short breaks. | ||
Tuesday Aug 19 | ||
| Biking 54:00 [1] 9.8 mi (5:29 / mi) | |
| shoes: Shimano Bike | ||
| In: 14:00 2.4
Lunch & mail room: 18:00 3.2 Home: 22:00 4.2 So, when I am running, I have a habit of spitting out half of the water I put into my mouth. I learned today that you don't really want to do that while riding a bike, especially when the wind is blowing in your face. Well, at least it was just water. | ||
| Running (Treadmill program) 1:00:00 | |
| shoes: Orange Crush (adidas) | ||
| 5 minute warm up
10x 5 minute series (1 minute at 5.0 6.0 5.0 5.4 6.4 mph) 5 minute cool down Breathing settled in and this felt good at the top speed, though I only had to hold it for a minute at a time. Had a nap again, but skipped going into the kitchen afterwards and got a workout in instead. Two bananas during the afternoon at work helped a little, though the desire for junk food was still very present. | ||
Monday Aug 18 | ||
| Note | |
| Nap after work, no motivation. HOHO tomorrow too? NO NO!! | ||