Training Log Archive: DorisIn the 7 days ending Mar 11, 2018:
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Sunday Mar 11, 2018 #
Event: QOC Wheaton
Running 40:00 [3] 4.0 mi (10:00 / mi)
(injured) shoes: Saucony Swerve (Orange)
@ Gude loop
4 miles easy.
4 miles easy.
Orienteering 1:05:01 [3] 3.43 mi (18:57 / mi)
(injured) shoes: inov-8 X-Claw 275
@ Wheaton
Brought Vince again and we had another gorgeous day. Since it was his first Orange and we were a bit early, we walked the first 2 controls with a compass, just to show him how off the trails he may go. He made it through the 6th control on Orange. I think he liked it? After he got lost, he said he had fun wandering around in the woods. I remember the first time I got lost on Orange, I was gripped with fear that I wouldn't find my way back to the car. I said - you weren't scared when you got lost? Nah - he answered, I could always see people and I had cell service. I volunteered for registration with Suzanne which was fun & indoors. I wasn't sure if I wanted to go on beige or brown, because I wouldn't be able to head out until noon when I thought Vince would be done and, again, I didn't want him to wait too long. I decided on Brown and decided to try to be quick about it. I think this must have been the smoothest I've run a more advanced course - I can see the contours not too badly now and I'm starting to pull in the vegetation information. I gave back my brown map because they had just run out of them so I can't remember many things... Took a nap when I got home, a sign of good effort. Hamstring is, of course, still bothering me but my back feels good.
Brought Vince again and we had another gorgeous day. Since it was his first Orange and we were a bit early, we walked the first 2 controls with a compass, just to show him how off the trails he may go. He made it through the 6th control on Orange. I think he liked it? After he got lost, he said he had fun wandering around in the woods. I remember the first time I got lost on Orange, I was gripped with fear that I wouldn't find my way back to the car. I said - you weren't scared when you got lost? Nah - he answered, I could always see people and I had cell service. I volunteered for registration with Suzanne which was fun & indoors. I wasn't sure if I wanted to go on beige or brown, because I wouldn't be able to head out until noon when I thought Vince would be done and, again, I didn't want him to wait too long. I decided on Brown and decided to try to be quick about it. I think this must have been the smoothest I've run a more advanced course - I can see the contours not too badly now and I'm starting to pull in the vegetation information. I gave back my brown map because they had just run out of them so I can't remember many things... Took a nap when I got home, a sign of good effort. Hamstring is, of course, still bothering me but my back feels good.
Saturday Mar 10, 2018 #
Running 50:00 [3] 5.0 mi (10:00 / mi)
(injured)
@ King Farm loop
5 miles easy. I walked lot.
5 miles easy. I walked lot.
Friday Mar 9, 2018 #
Strength 1:00:00 [3]
(injured)
@ Rockville swim
regular strength
worked on squat form
regular strength
worked on squat form
Thursday Mar 8, 2018 #
Running 1:00:00 [3] 5.0 mi (12:00 / mi)
(injured) shoes: Saucony Swerve (Orange)
@ Thomas Farm loop
workout - 5 miles hills.
I argued with Paul about this one - he shortened it to three, but still. I'm worried about my hamstring.
2 mile warmup to get the hamstring as warm as it was going to get, 3 miles of hills - not full strength, probably 70%, felt better and better through miles 3-4 and then started aching a bit on the 5th mile. The rest of the day, working at my desk/walking around, it felt pretty much how it always feels which is not bad.
Gorgeous day. We'll see how the hamstring is tomorrow.
workout - 5 miles hills.
I argued with Paul about this one - he shortened it to three, but still. I'm worried about my hamstring.
2 mile warmup to get the hamstring as warm as it was going to get, 3 miles of hills - not full strength, probably 70%, felt better and better through miles 3-4 and then started aching a bit on the 5th mile. The rest of the day, working at my desk/walking around, it felt pretty much how it always feels which is not bad.
Gorgeous day. We'll see how the hamstring is tomorrow.
Wednesday Mar 7, 2018 #
Running 1:00:00 [3] 4.6 mi (13:03 / mi)
(injured) shoes: Saucony Swerve (Orange)
@ Rockville swim
1.6 ish miles easy (hamstring achy)
interrupted by a phone call. argh.
3 miles easy (hamstring felt good).
1.6 ish miles easy (hamstring achy)
interrupted by a phone call. argh.
3 miles easy (hamstring felt good).
Tuesday Mar 6, 2018 #
Strength 1:00:00 [3]
(injured)
@ Rockville swim.
with the 6 am crew, I don't often see them.
regular strength, hamstring really sore from yesterday's long run. lightened up on deadlifts.
with the 6 am crew, I don't often see them.
regular strength, hamstring really sore from yesterday's long run. lightened up on deadlifts.
Monday Mar 5, 2018 #
Running 56:27 [3] 6.12 mi (9:13 / mi)
(injured) shoes: Saucony Swerve (Orange)
@ C&O canal
workout 6 @ 9 min.
cold start, long warm up to get the hamstring going:
10:14 / 9:23 / 9:08 / 8:55 / 8:53 / 8:48
rest at the turn-around.
workout 6 @ 9 min.
cold start, long warm up to get the hamstring going:
10:14 / 9:23 / 9:08 / 8:55 / 8:53 / 8:48
rest at the turn-around.
Note
(injured)
P's note:
The key to doing squats right is to make sure that you're not leaning forward. Try doing a lighter weight and working on your form. Once you get that down, increase the load.
The hamstring is a bit concerning. Try a 5-mile hill workout tomorrow, If the hamstring is acting up, back off. Strength W and Fri. Easy 4 Thurs and Sat. Sun 7 at 9 min pace, with the first mile easy.
The key to doing squats right is to make sure that you're not leaning forward. Try doing a lighter weight and working on your form. Once you get that down, increase the load.
The hamstring is a bit concerning. Try a 5-mile hill workout tomorrow, If the hamstring is acting up, back off. Strength W and Fri. Easy 4 Thurs and Sat. Sun 7 at 9 min pace, with the first mile easy.