Training Archive: peggydIn the 7 days ending 2006-01-15:
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| M | T | W | H | F | S | S | |||||||
Sunday Jan 15 | ||
| Orienteering 1:40:19 [3]*** 8.11 km (12:22 / km) +240m 10:47 / km | |
| shoes: VJ Falcon | ||
| Greenbelt Park, training with the guys. Nadim had whipped up a Motala training course in the southern part of the park (the less-used for o') and he, Dave O, Ted, Michael W, and I met to run it. Our original plan had been to put out controls a la last week, but given the cold and time issues, we decided to just run it on the map, i.e., without any controls or streamers. Made it harder ... and also easier to convince oneself you were in the right place and if there was a control you'd see it.
I planned to run it hard like I did last week, but I never got to that level. A couple factors, probably: the weather (still very windy, mid-20s, just felt COLD) was annoying; the woods aren't very fast most places, with lots of deadfall and many areas of thorns; the map isn't -- and never has been -- very good; and I just couldn't push myself. I tried, and felt very fast & good on the trails and the roads and in the few hunks of open woods, but then I'd hit a bit of crappy woods and have to slow drastically. I'm sure I didn't get to quite the right places in one or two cases; on the other hand, on one control I was right there, would have seen a marker, but went higher anyway and lost a few minutes. Not a great deal of fun but good to get out in the woods on a map and have the workout done for the day. That left a lot of time for quilting in the afternoon. :-) The inside of my right leg is definitely sore. I hope it's not something that's going to not heal and bug me for months. | ||
| C • Quilting 2 | ||
B1 - Splits | ||
B2 - Splits | ||
Saturday Jan 14 | ||
| Road run (Paved trail) 1:05:03 [3]7.0 mi (9:16 / mi) | |
| Decided it was time to lengthen my regular Saturday run on the Rock Creek Trail. I just extended one mile, and that was fine ... though the inside of my right thigh started hurting a bit in the last half mile.
Didn't have much energy; my legs definitely didn't feel fresh and my speed was nonexistent. There were a lot of puddles on the trail from overnight rain. Splits: 9:43, 9:14, 9:20, 9:12, 9:17, 9:10, 9:07 At 8 the temperature was 52 and it was pretty calm. Shorts weather! The wind started picking up after we ran and the temps dropped all day long. A good thing to get our run in early. | ||
| Stretching 8:00 [2] | |
| Same as last week. | ||
Thursday Jan 12 | ||
| Trail 1:00:00 [3] | |
| The workout I planned to do on Wednesday, with much better weather. C&O Canal Towpath and real trails along the river.
From the parking lot at Lock 10, upstream to the trail that goes towards the river and the biology island; had hoped to run on the island but the river was too high and so the rocks to get there were underwater. Didn't feel like getting wet, so I stayed on the trail on the canal-side and then went further upstream on the Towpath. Took Section C of the Billygoat Trail, a quite delightful trail with some sections that are rather rocky & rough and others that are cushy and nice. Cut off the last bit and cut through the far north parking lot of Carderock & back to the Towpath. Around 60 and sunny when I started; felt especially good along the river. Legs felt very fresh after several days without running and a massage. This will be a good place to run with Max in the baby Jogger (the Towpath only, the other trails are too narrow, steep, rocky, etc), on the way home. :-) Hope he likes "running." I discovered last fall that running every other day plus the weekends works well for me, as my body has a chance to recover and then my legs feel good. | ||
Wednesday Jan 11 | ||
| Nordic Track 48:09 [3] | |
| I brought my running gear to work with me, thinking if it wasn't raining too much, as forecast, I'd run the C&O Canal Towpath after work. But I played weather wimp when it was raining steadily and feeling kind of chilly.
So, Plan B: Nordic Track, after first running a couple errands. Pretty proud of myself for actually doing anything, as it was after 6 when I got home, tired & hungry. Finished "OnEarth." Ready for the next magazine. | ||