Training Archive: peggydIn the 7 days ending 2007-03-25:
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| M | T | W | H | F | S | S | |||||||||
Sunday Mar 25 | ||
| Event: QOC: Little Bennett | ||
| Orienteering race 1:38:10 [4]*** 9.5 km (10:20 / km) | |
| Blue course at Little Bennett. I was the first person out, so at most of the boxes I had to wait an extra second or two to turn them on. At at least two I was impatient and pulled my e-punch out before the box woke up and I had to put it back in. Wow, that all probably cost me an extra 20 seconds or so. ;-)
I felt a bit tired from my longish run yesterday and lack of sleep last night. But I was trying to run hard; some of the hills I just had to walk up, though. Many of the trails were wet muddy messes. Lost about 3 min (?) on #8 ... and had a couple smaller, c. 1-2 min, errors on maybe two other controls. Not a disaster but I was kicking myself over 8 because it was preventable. (Aren't they all??) Nice weather for running and it was pretty fun overall. I need new gaiters -- don't really have any anymore and so I went without and both my shins are all ripped up from the stupid thorns. | ||
Blue - Splits | ||
Saturday Mar 24 | ||
| Road run 1:12:44 [3]7.53 mi (9:39 / mi) | |
| Kind of late in the day, after Nadim got home from fieldchecking. We had a birthday party to go to in the evening & so I probably should have gone a bit shorter, but I wanted to run through a neighborhood I hadn't been through, and once there it made sense to keep going ... and once you commit on this route, you're stuck as there are limited cut-off options. Temps were around 54, overcast, a bit humid; I felt good in shorts & a light long-sleeved top. Felt prety good most of the way running, too.
Past NIH/Naval Medical/Stoneridge through the Locust Hills neighborhood; Elmhirst trail to the Rock Creek Trail; under the Beltway past the Mormon Temple, back under the Beltway, to the access trail to the Audubon Society. Took the trails through there :-), then through North Chevy Chase Y back along Jones Bridge past the Columbia CC & home. I was shocked to see it was almost 6 when I got home & I still had to shower etc. Max was just up from his mammoth nap. Party was fine but went on for 4 hours. I guess when you're 80 that's your perogative. | ||
Friday Mar 23 | ||
| Trail 45:19 [3] | |
| At lunchtime, on the Potomac Heritage Trail (? or perhaps the upland trail has a different name? Not sure ... Who pays attention to trail names, anyway?). From work down the stream valley to the trail, through Turkey Run park uplands, down to the Potomac Heritage Trail (along the river; I think that's the correct one ...) back up Dead Run (?) stream valley & back. Or something like that. Basically the same route I run at lunchtime when I do trails.
I decided to push all the uphills (level 4, definitely), and there are plenty, some significant ones. I was feeling tired & lethargic before I went out and I *really* wanted to just punt the run and stay at my desk. I was hoping for a raging rainstorm. No such luck, so I had to run. The two weather reports I checked beforehand had divergent reports: one said 62 & overcast, the other said 74 & sunny. It was overcast, closer to 74 than 62, and humid. Not oppressive, but it did make me think about how miserable it will be to run at lunchtime in the summer. :-( Felt pretty slow & worn out initially but felt better the longer I went, even on the uphills. It's been a tough week. I don't think it's going to get better anytime soon. All I can do is take my mind off things by exercising (and playing with Max). | ||
Thursday Mar 22 | ||
| Cross training (rowing) 20:07 [3] | |
| In the new gym at lunchtime. This one's always crowded (e.g., all 8 ellipticals were in use, and most of the 6 treadmills...). Ellen was on tv but no sound (radio instead, tolerable music) and no captioning. So a bit harder to disengage from the rowing. Felt pretty good, considering I was *rowing*. | ||
| Cross training (recumbent exercise bike) 22:00 [2] | |
| I was going to stretch & then do weights but the one small mat was occupied, and I was a bit tired to just jump into weights. So I hopped on the bike instead. Had to pick up a mag from the rack. Don't remember what it was but it was about Hollywood types. Pretty boring. | ||
| Trail 33:38 [3] | |
| After work. Parked at Lock #8 on the C&O Canal, and headed upstream on the towpath. Turned off on the small footpath just upstream from Lock #10. The river was high, and I wouldn't have been able to get to the island with the building on it if I had wanted to, but I wasn't planning on going there anyway. Took the trail the whole way, back to the towpath, then reversed & ran in the nice open woods in that vicinity (it's a small area that's really nice, but I'd like to map the whole area anyway ... it's small but would be nice for a SSS: a mix of vegetation, some big rocks & cliffs), then back to the trail and reverse direction. Warm, just over 70, but overcast and with a nice breeze to keep it not too bad. Legs felt pretty tired at first, no doubt the 2nd workout of the day effect, but they felt better on the small trail. Fun! | ||
| Note | |
| Only 1 1/2 min behind Kissy for the week of training. Guess now that she's back from her business trip that'll change (and not in my favor ...). I doubt I'll keep up this two-a-day consistently. | ||
Wednesday Mar 21 | ||
| Woods run warm up/down 25:40 [2] | |
| In the woods adjacent to work at lunchtime; this was from the door, through the parking lot, through the crappy woods, to the nice stuff -- and back.
Cooler today, had to wear my ear band & gloves, but got plenty warm running. It was around 42° & overcast. When I came out after work it felt cold and I was amazed I'd run in it. ;-) Wore low-heeled trail shoes & they worked fine. Felt pretty good, a bit tired. | ||
| Woods run intervals 12:00 [4] | |
| Ladder in the woods: 1-2-3-3-2-1 of fast-paced stuff. Probably closer to a 4.5 intensity. I usually go up to 5 min and back down but lunchtime doesn't give me enough time for that. Happy I was able to do this much. The woods were beautiful. Really enjoyable, though I wasn't feeling especially spriteful. | ||
| Woods run intervals (recovery) 5:30 [1] | |
| Half-time recovery intervals.
Song in my head: Theme to DragonTales. On the way back a John Prine song snuck in there and I tried valiantly to make it stick but the dragons would not be denied. Deer count: 12. Two sets of six deer -- could very easily have been the same six twice. | ||
Tuesday Mar 20 | ||
| Stretching 5:00 [1] | |
| Before class. | ||
| C • Quilts 2 | ||
| Pilates 50:00 [3] | |
| Oh I so wanted to skip today. I was really tired from the weekend and I just wanted to sit at my desk & eat. But I did not give in to those desires, instead heading down to the gym to torture my legs & core. One thing that got me going was the thought of a new tank top I'd bought 1 1/2 weeks ago and hadn't had a chance to wear yet. :-)
It was tough, but I was SOOO glad I went. | ||
| Road run 26:25 [2]2.6 mi (10:09 / mi) | |
| The weather was too nice to miss out on, and I had a window of opportunity between work & picking up Max. Should, perhaps, have spent that time paying bills or working on our taxes or emptying out our suitcases (I did empty mine...), or .... But I think the run was a good idea. Even though my legs felt like lead and I didn't have much energy. Probably either because of the Pilates at lunch or being tired/stressed from the weekend. Or both. On the upside, I had a new shirt and socks to wear (yes, MORE new clothes! and different from the tank I wore in class...). These were bought at a running store in St. Paul and I blame Nadim for making me go there and be tempted. :-)
Ran north to South Chelsea, to Lynbrook, to Kentbury, to the trailhead of the Georgetown Branch trail, to Connecticut Avenue then back to the far trailhead & back past the park. I started timing the trail separately as it's dirt, but forgot to take a split when I came off so I'm logging it all as a road run. So nice to be able to run in shorts & tee shirt & be neither hot nor cold. | ||
| C • Blame 1 | ||