Tuesday Jan 28 |
 | Yoga 1:30:00 [3] | |
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| Most of the session was rather aerobic and difficult. Lots of down dog variations and a couple half handstands -- arm work definitely my weakness. Lots of sweating and grunting in the room. |
Monday Jan 27 |
| Nordic Track 52:00 [2] | |
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| Quite cold today -- teens, with an unpleasant breeze -- and though part of me thought I'd go run outside, I pretty much knew I'd do a bit of Nordic Tracking instead. I got very busy playing with my new sewing machine and finishing off my longlasting quilt project (baby quilt for a kid who recently turned 3...) -- I'm entering it in my quilt club's show and it needs to be done this week. Too bad I can't count quilting as cross-training (now cross-stitching, that might be a different story!). |
Sunday Jan 26 |
| Trail 1:22:33 [2] 11.5 km (7:11 / km) | |
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| Rock Creek Park. We resumed the PGRC "long" runs. I ran alone with my RCP o' map & chose some nice trails to run. Started along the creek -- lots of ice and really beautiful in the morning light -- then to the uplands, nearly as beautiful. Felt pretty good most of the time; knees stiff the last 10 minutes. Not as cold as Saturday. |
Saturday Jan 25 |
| Trail 45:43 [3] 4.5 mi (10:09 / mi) | |
| slept:6.0 |
| Greenbelt Park (Azalea - Perimeter - Blueberry - Perimeter trails). Cold (upper teens or low 20s), and I don't think I was dressed warmly enough. My ventilated shoes (great feature in hot weather) let freezing cold air reach my toes, which numbed them; when they started thawing out at around 25 minutes, they felt about 3 times normal size. Felt very stiff and lethargic; tired from work schedule; cold. The trail was frozen and in some spots quite rough. Okay, but it was sunny, calm, and I got through the run and can now enjoy the rest of the day. Yay. |
Friday Jan 24 |
| Note | |
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| Not too busy at work, I could have gotten in a workout, but my cartographic co-worker left early, around 5. So I was the only cartographer on duty and I had to pick up my co-worker's maps and be there in case other maps came in to work on. I had no maps of my own being published and would have probably left early but as the only carto that wasn't possible. Oh well, a nice rest day is okay (and we had McDonald's for dinner!). |
Thursday Jan 23 |
| Cross training (elliptical trainer) 20:00 [2] | |
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| 20 minutes easy. Felt pretty good. |
| Track (indoor hallway) 9:55 [3] 1.08 mi (9:10 / mi) | |
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| Just a warm-up on the "track" in the basement at work. About the same pace as yesterday, but felt easier. Toe definitely still sore -- kind of numb -- knee a bit stiff at first. Very dry air, but the radio station was playing some good music. |
| Weights 10:00 [2] | |
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| Calves, lats, biceps (stuff I didn't do yesterday) |
Wednesday Jan 22 |
| Track 9:52 [3] 1.08 mi (9:08 / mi) | |
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| On the basement hallway "track" at work. (A normal-width hallway, with rubberized padding around the sides; 10 1/2 laps to the mile, VERY tight turns at both ends. Dry air, constant temps, piped-in music. Better than nothing.) Felt pretty difficult -- struggling for such an easy pace. Toe was noticeble. |
| Cross training (exercise bike) 20:14 [3] | |
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| At work, after my 1-mile warm-up jog. Set level at 5 (out of 20) and it felt remarkably hard. Wow, wonder what the higher numbers are like! Not much time for more, given my work schedule. It was a pretty slow day today but the boss still doesn't like us to be away for more than an hour. Tough to get decent training in when you're working 14.5 hours & commuting for nearly 2. |
| Weights 10:00 [2] | |
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| Legs, arms, abs, back. Using Nautilus machines, which I prefer to free weights because they're less intimidating :-) |
Tuesday Jan 21 |
| Note | |
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| My toe was too sore to do any running or even Nordic Tracking on Monday, or yoga today. Yoga really requires strong feet & toes... I usually take Mondays off but with my new work schedule I can't really afford to do that. This is the first Monday I've taken off. Got a massage instead. |
Sunday Jan 19 |
| Road run (warm-up) 10:00 [2] | |
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| Just trying to get my muscles warmed up before Day 2 of the GAOC GNC. Toe hurts a lot from yesterday's race. Still cold but fine for running. |
| Orienteering (competition) 1:12:43 [5] 6.5 km (11:11 / km) | |
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| This was the ugly day I was expecting. Much faster course than Saturday, with less climb and a bunch of trail runs. But there were also a few route choices, all but one of which I blew. The first long leg (1-2) I did correctly, but it was all downhill (figuratively only, unfortunately) from there. Bad choice to #3, #5, blew the route on #7 (passed Francis Hogle while he was walking on the trail to 7; he beat me to the control...), bad choice to #8 (didn't see the little trail above; did just what Eglinski did). I think all my oxygen was going to my legs and not my brain. Much further behind the top runners today. Toe definitely bothered me but that's not a reason I was so slow. It is a bit disappointing that they didn't set more navigationally challenging courses. |
| Hiking 15:00 [1] | |
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| Stone Mountain, Ga. after the GNC. We got there with just about an hour or 1 1/2 hours left to do stuff; we took the cable car to the top of the mountain and walked around on the bare rock for a while. My toe was pounding so it wasn't as fun as it could have been, but the scenery was very cool. Worth a trip back. |
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Red Day 2 - Splits |
Saturday Jan 18 |
| Road run 6:00 [4] | |
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| Warm-up for GNC -- faster than normal for me because we were late arriving (plane about 20 minutes late) and we weren't sure if we'd be given new start times or not. We missed our starts by a few minutes but they graciously gave us new starts (and then we had to wait for 15+ minutes in the brisk air, and cool down...but that was preferable to rushing into the race late). |
| Orienteering (competition) 1:12:38 [5] 7.6 km (9:33 / km) | |
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| Day 1 of GNC. Chilly but sunny. The park is very hilly and the courses made us climb. I read a note from the course setter after the races that said he sat out in the woods and watched people make route choices and he was surprised how many people, including "experienced orienteers" trudged up the hills rather than going around. Okay, I don't really see ANY going around options that are worthwhile at all -- the route to the east edge of the map was shown by people who did it to be slower and have MORE climb than straight; along the river is fine for the first third of the long leg but then there's no trail...I wonder what he thought we might do. Anyway, I trudged up all the hills, but so did everyone else so I didn't lose much time there. Only one mistake, when I came across some unmapped rocky ground near where my rocky ground control was supposed to be (and the contours matched up, too). That's where Nadim caught me. Caught Penny DeMoss on 9 and pushed to stay ahead of her -- she's a much faster runner than I am. Fastest woman on Red (about 7 min ahead of Penny), but 11 min behind the fastest guy. Nadim beat me by 6. Somewhere during the course, probably when screaming downhill, I injured my big toe -- got a blood blister under the nail (gonna lose that nail) and it is sore and throbbing. Ouch. Nice day overall. |
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Red - Splits |
Tuesday Jan 14 |
| Yoga 1:30:00 [3] | |
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| Harder than last week. Lots of work on feet/ankles. |
| Track 28:30 [2] 4.6 km (6:12 / km) | |
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| Cole Fieldhouse, steady run. Forgot my watch so used the big digital (hours/minutes only) clock for timing. Left knee achy/stiff. Tired from yoga & Sunday's o' meet. |
Monday Jan 13 |
| Road run 46:50 [3] 4.8 mi (9:45 / mi) | |
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| Across railroad tracks (easy! fence now has a huge gap in it) to some random routes through Severn Crossing subdivision (typical boring ugly DC suburbs -- colonials close together, little landscaping, few mature trees...) then to Wingate subdivision (much nicer -- houses further apart w/ bigger yards and more mature trees), back to Lanham Severn Road and the RR tracks. Hard to cross L S Road -- so much traffic! Where are all those cars going? Left knee a bit sore; very stiff/sore when starting out, esp hams and hips. Low 40s. |
Sunday Jan 12 |
| Orienteering (competition) 1:41:46 [4] 7.85 km (12:58 / km) | |
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| Greenbelt Park, Blue course. Advertised as 8.9 & felt that long to me. Greenbelt as always had lots of greenbriars & some mountain laurel. Chilly day, around freezing, but sunny. Left knee hurt throughout race. Sloppy orienteering -- out of practice. Small errors on several controls and a bigger one towards the end. Running was slow. The race really exhausted me; came home and napped. Ankle twist aggrevated old right foot injury but it seems like it will recover quickly. |
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Blue - Splits |
Saturday Jan 11 |
| Trail 56:30 [3] 5.5 mi (10:16 / mi) | |
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| Perimeter Trail at Greenbelt Park (started with Azalea Trail). Ran it easy except on the uphills, which I pushed. Time is slower than normal; probably recovering from the hills at a much slower pace. |
Friday Jan 10 |
| Cross training (Elliptical trainer) 22:00 [2] | |
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| Elliptical trainer at work. Slow enough that I could take some time off for a quick workout & weights. |
| Weights 18:00 [2] | |
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| Nautilus machines at work after elliptical trainer. Both upper & lower body. |
Wednesday Jan 8 |
| Nordic Track 20:00 [2] | |
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| In the morning, before work. Starting new work schedule this week: off Mon & Tues, 14 1/2 hours on Wed (9:30 am to midnight), 13 1/2 hours on Thursday and Friday (10:30 am to midnight) -- 'til midnight or when the work is done, whichever comes last. Never predictable when there will be a chance to get away for a workout so I got in a short tracking session before work today. |
Tuesday Jan 7 |
| Yoga 1:30:00 [2] | |
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| Includes about 30 min low intensity, 40 min medium intensity, and 20 min high. Hamstrings are screaming. Anyone who thinks yoga is simple hasn't done any (or hasn't done it correctly). Haven't taken a class since last winter -- a bit out of shape. |
| Track (warm up/down/recovery) 35:31 [2] 3.55 mi (10:00 / mi) | |
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| Inside Cole Fieldhouse. Track closed for semester break and doubtless icy/snowy anyway. Mostly though I wimped out on running outside. |
| Track (speedwork) 5:05 [4] 1.2 km (4:14 / km) | |
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| 4x300 meters around the fieldhouse. Hard to get and keep speed, as there are lots of people/things to dodge. Plus the dry air and cement floor don't help. Shins don't like the cement. Knee okay at least. Felt fast but the times are slow. Haven't run fast since November. Splits: 1:19, 1:16, 1:16, 1:13. |
Monday Jan 6 |
| Road run 43:01 [2] 4.61 mi (9:20 / mi) | |
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| From home, to Fletchertown Rd, High Bridge, WB&A trail, Hillmeade, through Northridge. Felt pretty good, though out-of-shape. Georgia is going to be ugly. |
Thursday Jan 2 |
| Road run 23:52 [3] 2.65 mi (9:00 / mi) | |
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| Luxor, Egypt. Ran along the Nile with Nadim on the sidewalk. Headed north to Karnak Temple and back. People aren't as used to seeing runners here -- lots of comments. For such a short, flat, run, I sure had a hard time. Could be: warmer than I'm used to; the pollution/dust; not wearing regular running shoes; lack of fitness (but we ran longer in Minnesota and it felt easier). Left knee, which has been bothering me since November, hurt a bit. |