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Training Log Archive: K8RUNS

In the 30 days ending Nov 30, 2015:

	activity	#	time	miles		km		+ft
	Trail Run	9	34:07:30	117.66	(17:24)	189.35	(10:49)	1486
	Hilly Walk	7	8:20:59	27.46	(18:15)	44.19	(11:20)	1024
	Road Run	3	2:32:00	14.25	(10:40)	22.93	(6:38)	246
	Core Strengthening	5	2:30:00
	Flat Walk	1	14:26	1.0	(14:26)	1.61	(8:58)
	Total	25	47:44:55	160.37		258.09		2756
averages - sleep:7.4 weight:140.8lbs

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Sunday Nov 29, 2015 #

4 PM

Hilly Walk 1:00:00 [1] 3.2 mi (18:45 / mi)
slept:7.0 (injured) shoes: Hoka Bondi EVO

WALK 2--Walk at easy pace on local trails with Niki. Wanted to take it easy today. :)

Saturday Nov 28, 2015 #

9 AM

Hilly Walk long 2:04:00 [2] 7.16 mi (17:19 / mi)
slept:7.0 weight:140lbs (injured) shoes: Hoka Bondi EVO

WALK 1--Niki and I walked on local trails at a moderate pace. I didn't want to push it too hard since it's still less than a week after the race and my Achilles still isn't healed yet. I didn't feel any pain, but I can still feel it when I flex my ankle and push on it. Still nice, warm weather.

Friday Nov 27, 2015 #

10 AM

Hilly Walk 49:59 [2] 3.0 mi (16:40 / mi)
slept:8.0 (injured) shoes: Hoka Bondi EVO

WALK 3--Three-mile walk on local trails with Niki. Very warm out for November! Tried to walk at a fast pace.

Thursday Nov 26, 2015 #

7 AM

Hilly Walk 1:00:00 [2] 3.3 mi (18:11 / mi)
slept:7.0 (injured) shoes: Hoka Bondi EVO

WALK 4--Hour walk with Niki on local trails. I haven't done anything after the race until today. Walking doesn't hurt my Achilles, but I won't run until it's completely healed. Happy Thanksgiving!

Saturday Nov 21, 2015 #

8 AM

Trail Run race 24:00:00 [3] 77.37 mi (18:37 / mi)
slept:6.0 shoes: Saucony Peregrine 5

RUN 1--Crooked Road 24 Hour Race. Drove down on Friday around noon and got there at 4:30. Had dinner with a bunch of running friends at a cute place called Bootleggers in Rocky Mount. Race morning was cold! About 33 degrees. No one had run in cold temps like that yet this year. The course was a flat, crushed gravel 1.18 certified loop, which had its disadvantages and advantages. Doing such a short loop like that has you passing the aid station and bathroom frequently and potentially wasting a lot of time, but that was okay considering I didn't have to carry anything and could use the facilities whenever I wanted to. As it got to midday, the temps got into the 50s and it was sunny. But, around 5, the sun set and the temps dropped dramatically. I kept on running as long as I could, but then I felt like my lungs were heavy and I couldn't get enough air in them. I also started wheezing a little. I wasn't the only one, it happened to others, too. So, I walked briskly until I started getting sleepy and couldn't keep my eyes open anymore. Then, I went to my car, turned it on, blasted the heat, and sat in the front and slept for about and hour and a half. I didn't want to get too comfy but at the same time, I didn't know if I would make it out there again. I woke up and decided it was time to get back out and run, so I put a gaiter around my mouth to warm the air and ran like 5 laps. I don't even know what time it was at that point. Around 6 a.m., Tony and JoAnne got up and joined me. I ran to 75 miles and then the rest of the time I had left (about 30 min.), I walked slowly because my Achilles was really starting to hurt. At 8 a.m., I stopped, and the result was 77.37 miles, 13 place overall out of 127 runners, and 6th female. I did really well in this race!

Friday Nov 20, 2015 #

8 AM

Hilly Walk 34:00 [2] 2.0 mi (17:00 / mi)
slept:8.0

WALK 5--Walk with Niki at leisurely pace before leaving for the race.

Wednesday Nov 18, 2015 #

4 PM

Road Run tempo 31:55 [3] 3.0 mi (10:38 / mi)
slept:7.0 weight:141.5lbs shoes: Hoka Bondi EVO

RUN 2--1 mile at easy pace. 15 minutes at marathon pace. The rest up to 3 miles at easy pace. Did this on the W&OD after work.

5 PM

Flat Walk 14:26 [2] 1.0 mi (14:26 / mi)
slept:7.0 weight:141.5lbs shoes: Hoka Bondi EVO

WALK 5--Following my run, I did a brisk walk.

Tuesday Nov 17, 2015 #

5 PM

Trail Run 43:00 [3] 3.0 mi (14:20 / mi)
slept:7.0 shoes: Saucony Peregrine 4

RUN 3--Race week! Three miles on local trails with Niki. Four strides at the end. Felt great. Think I need some practice running in the dark because it slows me down. I tried to trust what the flashlight was showing me and not step so cautiously.

Monday Nov 16, 2015 #

8 PM

Core Strengthening 30:00 [1]

Sunday Nov 15, 2015 #

9 AM

Hilly Walk 1:40:00 [2] 4.5 mi (22:13 / mi) +604ft 19:43 / mi
slept:6.0

WALK 5--Walk at leisurely pace with JoAnne, Buddy, and Niki at Prince William Forest. Great weather, and nice to catch up with JoAnne.

Saturday Nov 14, 2015 #

11 AM

Trail Run long 1:30:00 [3] 6.4 mi (14:04 / mi)
slept:7.5

RUN 1--Last "long run" before Crooked Road. Tough with Niki with me. I was trying to get her not to pull on the leash and heel for me, but she had a hard time not pulling ahead. We made a detour to the Billy Goat trail so that she could run off leash a little bit. My miles were very slow because I walked some, too. From mile 4 to 5, I ran a 10:17 mil :).

Thursday Nov 12, 2015 #

5 PM

Trail Run 1:05:00 [2] 4.0 mi (16:15 / mi) +401ft 14:51 / mi
slept:7.5 shoes: Saucony Peregrine 4

RUN 4--Run/walk on local trails with Niki, and when I ran I ran slow and easy.

7 PM

Core Strengthening 30:00 [1]

Wednesday Nov 11, 2015 #

4 PM

Road Run intervals 58:05 [4] 5.44 mi (10:41 / mi)
slept:7.0 shoes: Hoka Bondi EVO

RUN 2--Run on the W&OD. Did 10 fartleks. Great running weather.

Tuesday Nov 10, 2015 #

5 PM

Trail Run 1:05:00 [3] 4.0 mi (16:15 / mi)
slept:7.0 shoes: Saucony Peregrine 4

RUN 4--Run on local trails in dark and rain with Niki at easy pace. Again, much slower pace in the dark. And, it was very wet and muddy and leafy. The rain is over tomorrow.

Monday Nov 9, 2015 #

6 AM

Core Strengthening 30:00 [1]

Sunday Nov 8, 2015 #

11 AM

Trail Run 1:10:00 [3] 4.85 mi (14:26 / mi) +264ft 13:44 / mi
slept:6.5 shoes: Saucony Peregrine 4

RUN 5--Run on local trails with Niki. I felt great. Did 4 hill repeats at the campgrounds before heading home.

Saturday Nov 7, 2015 #

9 AM

Trail Run long 2:35:00 [3] 10.0 mi (15:30 / mi) +632ft 14:38 / mi
slept:7.0 weight:140lbs shoes: Saucony Peregrine 5

RUN 1--Run with Karl and Niki at Great Falls. Weather started out warm and then started raining, and temps dropped almost 10 degrees. Was wet and cold afterwards. Great running weather, though! :)

Thursday Nov 5, 2015 #

5 PM

Trail Run 56:30 [3] 3.61 mi (15:39 / mi)
slept:5.5 weight:141lbs shoes: Saucony Peregrine 4

RUN 4--Run on local trails with Niki in the dark. Used my knuckle lights for the first time. They were not bright enough for trails. My pace was much slower than when I run in the daylight. Plus, it was slippery with the wet leaves on the ground. I really enjoyed running in the dark and the warm weather. Did a few strides at the end.

8 PM

Core Strengthening 30:00 [2]

Wednesday Nov 4, 2015 #

4 PM

Road Run 1:02:00 [3] 5.81 mi (10:40 / mi) +246ft 10:16 / mi
slept:7.0 shoes: Hoka Bondi Evo

RUN 2--After work, I went to the W&OD trail to do a tempo run. Warmed up for 15 min. Tried to keep my pace slow, but since I was running slightly downhill, I was running at 10:45. Then I did 25:00 at tempo pace, which ended up being a little under and at 10:00. After that I wanted to jog for 5 min. but I started feeling bad, like a little nauseous, so I walked for 2.5 minutes. Then I ran a 17 min. cooldown.

Monday Nov 2, 2015 #

10 AM

Trail Run 1:03:00 [3] 4.43 mi (14:13 / mi) +189ft 13:40 / mi
slept:7.5 weight:141lbs shoes: Saucony Peregrine 4

RUN 3--Easy run on local trails with Niki. Tried to keep my pace as easy as possible. 4 strides at the end of the run.

8 PM

Core Strengthening 30:00 [2]

Sunday Nov 1, 2015 #

9 AM

Hilly Walk 1:13:00 [2] 4.3 mi (16:59 / mi) +420ft 15:32 / mi
slept:7.5 shoes: Saucony Peregrine 4

WALK 5--Walk on local trails with Niki at easy to moderate pace. I didn't want to do a run today because I didn't want to risk injury. For some reason, my glutes are really sore. I think I did something to them yesterday when I was squatting while I was cleaning and reorganizing my closet and stuff. Enjoyable, rainy weather walk.

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