Monday Feb 28 |
 | Running 48:00 [1]6.0 mi (7:59 / mi) | |
| shoes: Asics gel 1000 |
| recovery day. |
Sunday Feb 27 |
| Running tempo 19:45 [4]5 km (3:57 / km) | |
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| Ran the Superbowl race that was cancelled earlier and moved to this date. I thought it would be fairly flat as it was run in Dundalk, well it wasn't. The first mile was a flat for about 500 m and then downhill. The whole field was out real fast. I ran through the first mile in 6:05, if it was marked correctly and was about the 15th women. People quickly died and by the end I was third overall, 32 secs out of first place and 6 seconds from second. Worked hard; did not feel like I was totally killing myself. 29th out of 264. I can feel all of the speed workouts in my legs also. Have another trophy to add to my collection. |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
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| Warm up and cool down for the race. Ran part of the race course both before and after. |
| Running long 1:43:00 [1]13.0 mi (7:54 / mi) | |
| shoes: Integrator O spikes |
| Wanted to try out the O spikes one more time before the race next week. Looks like it will be snowed covered the whole way. Ran along the C& O canal. Just ran comfortably. I forgot my water bottle so I was a tad dehyrated at the end. Wore the fleece running top that they gave out in the race. |
Friday Feb 25 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
| shoes: Asics gel 1000 |
| Recovery day. The gov't was sent home two hours early so I took a cat nap. With the 10 hours of sleep I felt much better today. |
| Weightlifting 1:00:00 [3] | |
| shoes: Asics gel 1000 |
| lifted for my legs also added some lifting for my hips. 200 sit ups. |
Thursday Feb 24 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| shoes: Asics gel 1000 |
| Planned to run 12 today. With the snow went and ran some early; not sure how I will get the rest in. If the snow is deep enough will ski tonight. |
| Running 49:00 [1]6.0 mi (8:09 / mi) | |
| shoes: Asics gel 1000 |
| Second run of the day. The streets were still covered with snow so it slowed me down. After the run shoveled out the driveway. THe snow was so fluffy and light can not add it as a workout. |
Wednesday Feb 23 |
| Running 1:00:00 [3]8.0 mi (7:30 / mi) | |
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| Ran 4 X one mile at threshold. This workout was a bit exhausting. I could feel the two other quick workouts in my legs. No one to run with at the track so I was alone running at this speed. Walked and jogged around for the one minute rest in between. the rest of the distance is warm up and cool down. Times for the mile 640 642 643 640 My quads could use a massage about now. |
Tuesday Feb 22 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| shoes: Asics gel 1000 |
| first run of the day. |
| Running 1:03:00 [4]9.0 mi (7:00 / mi) | |
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| Ran 8 X 800 m with 400 m jog in between. Ran the 800 in 302 302 302 302 303 303 304 300. Our group was taking the jog in between rather fast going around 7:45/ mile pace. After a couple like this I slowed it down to around 8:15/ mile pace so it splintered the group. Also at the end did 4 X 100 with jog on the curve. Felt pretty good considering the workout two days before. Paced myself just right in that race as I could come back and stay on pace for this run. If I did not run on Sunday so fast probably could have run the 800 in about 2:55. |
Sunday Feb 20 |
| Running tempo 1:07:02 [4]10.0 mi (6:42 / mi) | |
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| Ran the RRCA 10 mile challenge race. The race was remeasured so the distance is accurate vs. last year when the course was short. Did this as a hard workout. Ran the first mile in 6:35; this was probably the fastest mile out of the 10. Most people went out really fast I was probably in about 25th place early to wind up finishing 8th overall. Passed the five mile marker in 33:50. I think mile 3 and 4 are the toughest on the course thus the slow split time; much easier the second half. Cross country scoring as it is a team race four women counted; surprised I ended up being the second for our club thought I would be much to slow. The women were second out of eight teams the men were third. Time fast enough to make the cutoff standard for open vs. age goup in the Washington Running report for the winter season; to show on the ranking need to have two races. |
| Running 21:00 [1]2.5 mi (8:23 / mi) | |
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| Warm up and cool down. I hurried to the massage line then did my cool down. |
Saturday Feb 19 |
| Running 57:00 [1]6.0 mi (9:29 / mi) | |
| shoes: Integrator O spikes |
| Took it very easy. Also, wanted to try out my new shoes before the race. |
Friday Feb 18 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| shoes: Asics gel 1000 |
| Cold windy day so really took it easy. Now, I am starting to feel all the quick workouts. |
| Weightlifting 1:00:00 [3] | |
| shoes: Asics gel 1000 |
| Lifted. The gym added some new machines so had to try a couple of those out. Otherwise lifted a lot for my legs and 200 sit ups. The gym was rather crowded so skipped some lifting and added different lifts in place. |
Thursday Feb 17 |
| Running 1:35:00 [1]12.0 mi (7:54 / mi) | |
| shoes: Asics gel 1000 |
| After all of the faster mileage it was much easier to run at this pace. Cool night. |
Wednesday Feb 16 |
| Running 1:00:00 [3]8.0 mi (7:30 / mi) | |
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| Ran 3.75 miles in 25 mins. Jogged for 800 m and then ran 4 X 200m in 41, 41, 42, 42 with 200 m of rest. The remaining distance is warm up and cool down. Rather windy eve plus running it alone made the threshold run a little tougher. Showed up to the track with short and singlet and with the rapid temperature drop had to run with a lot more clothes on. Much easier for 800 m when I ran behind some men. the track was still wet from the rains earlier in the day. The first time I been able to do five intense workouts in a span of nine days; before I would just self destruct. Ahhh... what aging does to you. |
Tuesday Feb 15 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
| ahr:130 max:142 rhr:48 shoes: Asics gel 1000 |
| Ran with the heart monitor just to see my heartrate on the slower day. Climbed to 142; this mile was in 7:40 on a packed gravel path with a slight upgrade. slowed a tad so the heartrate dropped back. In the beginning my toe was a sore which affected my stride some after about one mile felt OK and I was able to run smoother. I may have some of the climb from Sunday's O and after-run still in my legs. |
| Running 55:00 [3]6.0 mi (9:10 / mi) | |
| max:178 rhr:48 |
| Did a hill workout with about 1.5 miles of warm up and cool down. Decided to wear my heart monitor with the hope of figuring out my max. I thought I was off to a good start when I ran the first one with a max of 178 I thought it would only go up from that point. Ran the hill faster and yet my heart rate dropped. Sharing the hill with other would wait for the whole group to get to the top and then jog back down so some of this time is just walking around.
Time up the hill (Max heart rate)
93 (178)
91 (172)
90 (170)
89 (170)
91 (172)
87 (165)
Hills are probably the weakest for me by far and in general throughout training I have done few hill workouts. For the most part I was last in my group that was all men; just towards the end I was able to stay closer. Today I do not feel stiff plus I slept well last night. My toe is still not right I keep pounding a bit so it will take much longer to heal. Ran from one sign post to another sign post at the top of the hill to keep the distance consistent. |
Sunday Feb 13 |
| Orienteering long 1:49:18 [1]*** 9.3 km (11:45 / km) +300m 10:07 / km | |
| 21c shoes: Orienteering spikes |
| Planned to run 20 miles today, instead ran the blue at Great Falls. Thought the course would take longer so went out for a regular run after finishing. Hurried to change and download before I cooled down to much. Not to bad of a run for me made some mistakes here and there, but not the usual real long mistake for one leg. See the Split list. Say people throughout the time I was running so really had to concentrate also with epunching and 21 controls had to remember which number I was on. |
| Running 50:00 [1]6.0 mi (8:20 / mi) | |
| shoes: Asics gel 1000 |
| Ran more distance as time wise I was short. Ran part on the trail to get to the C&O canal were I ran 7:45-7:50/ mile on the packed dirt trail. Had to climb back out on the trail so this slowed me a bit. My toe did not hold me back eventhough it is still sore. |
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Blue - Splits |
Saturday Feb 12 |
| Running 1:03:00 [3]8.0 mi (7:53 / mi) | |
| shoes: Asics gel 1000 |
| Run with 2 X of 2 min hard, 1 min easy, 1 min hard, 30 sec easy 30 secs hard. Probably ran the hard around 6:20 pace and the easy at 8:20/mile. This time I was able to schedule the massage after the run. |
Friday Feb 11 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
| shoes: Asics gel 1000 |
| easy run. I ordered new O spikes that will arrive in the next couple of days. I think the shoes being so worn out may have contributed some to my toes demise. |
Thursday Feb 10 |
| Running 1:35:30 [1]12.0 mi (7:57 / mi) | |
| shoes: Asics gel 1000 |
| After the two tougher workouts ran easily. In the past couple of weeks I think I improved a bit. Ran a mile in 7:40 very easily. |
Wednesday Feb 9 |
| Running 1:20:00 [3]10.0 mi (7:59 / mi) | |
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| Ran 4 X one mile with one minute of rest. For the one minute rest just walked around the start/finish area. The rest of the distance is warm up and cool down. Ran the miles in 641 640 640 639. The times are a bit deceiving as I worked hard for the first one and coasted through the last one very easily. Probably not warmed up enough for the first one plus ran the first three alone and the last one with a group. Started early to get around the storm. My toes were OK to run on this time just a tad swollen when I took off my shoes. |
Tuesday Feb 8 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
| shoes: Asics gel 1000 |
| First run of the day. Toes still sore; iced them a couple of times. |
| Running 45:00 [3]6.0 mi (7:30 / mi) | |
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| Ran 5 X 1000 at threshold pace ( 6:40/mile). First time doing any faster paced since the race. Went to slow for the first one then to fast then finally started to get it right. Wanted to a tad more mileage just my left toe was painful and I was changing my stride to compensate. Luckily my podiatrist has convenient hours. Times for the 1000's 4:10 4:00 4:07 4:06 4:06. Wanted to do some drills just to sore at this point. Icing it once I was home helped with the swelling. My mileage will start to drop back at this point as I incorporate more of the faster workouts. |
Monday Feb 7 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
| shoes: Asics gel 1000 |
| recovery day. My Great toes feel better after my podiatrist worked on them last night. They are both beaten up from wearing to thick socks when running on the trail to keep my feet warm. Switched to my diabetic socks for orienteering this stopped any more from happening just at this point enough damage was done. Does not affect my running surprisingly as I can still push off with the toe. Both nails will come off; at least that is what the podiatrist told me replaced with nice new ones. Purchased new sneakers. |
Sunday Feb 6 |
| Running 2:40:00 [1]17.0 mi (9:24 / mi) | |
| shoes: Orienteering spikes |
| Plans to run 20 miles. With the CCT still covered with ice ran on the trails running the same time as it take to cover 20 miles on the roads. Not sure of the distance I covered. Ran with two other people that showed up at the trail for most of it and ran towards the end alone. Saw a fox and two different species of hawks. wore my spikes if not I would have been slipping a lot. the trail likewise was covered with snow, ice and some of the sunny spots were dry dirt. wanted to run on the trail some before the marathon. legs felt really loose so moved along well. Distance is an estimate. |
| Orienteering 1:36:02 [1]4.1 km (23:25 / km) +130m 20:13 / km | |
| shoes: Orienteering spikes |
| second run of the day. going along well until the 6th control; came up shorts and exactly went backwards a bit before I realized I was not even close. I was correcting because earlier I was overshooting the control. On the 7th control paced counted in and found a ditch that I thought was near the control I was about 100 m shorts and micro Oed for a bit and bailed and then overshot it then found; thus a long leg. I would like to say I was tired from all of the running but actually felt totally fine when I finished and could have run for more distance. Wanted to get home, nap and watch NE win! The snow running did require more energy as your foot sunk. If it was colder probably could have run across the top; 50+ degree weather made it melt enough. Good to see lots of people out with all of the efforts to put on the meet. |
Saturday Feb 5 |
| Running 1:03:00 [1]8.0 mi (7:53 / mi) | |
| shoes: Asics gel |
| ran after my massage. warm enough for shorts and long sleeve shirt. |
Friday Feb 4 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| shoes: Asics gel |
| Easy run. Did not bring shorts so a tad warm during the run. feeling a tad stiff luckily tom. is massage. |
| Weightlifting 1:00:00 [3] | |
| shoes: Asics gel |
| Lifted for my legs. Did 200 sit-ups using the next heavier medicine ball of 3kg. |
Thursday Feb 3 |
| Running 2:02:00 [1]15.0 mi (8:07 / mi) | |
| shoes: Asics gel |
| Ran in the snow. Some of the miles were as fast as 7:40 others around 8:30. Ran most of the run with someone else. Able to see will with the bright snow. |
Wednesday Feb 2 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
| shoes: Asics gel |
| easy run. rather warm still took easy to recover from last night's workout. First run of the day. |
| Running 1:07:00 [1]8.0 mi (8:22 / mi) | |
| shoes: Asics gel |
| Night Hash. Lots of fun off trail running for parts of it; the rest of the run was through a golf course. |
Tuesday Feb 1 |
| Running 51:00 [1]6.5 mi (7:51 / mi) | |
| shoes: Asics gel |
| easy warm up run. Having troubles with my hand again, well, actually just the thumb on the right hand is swelling, itching and bleeding. |
| Running 1:01:00 [3]8.0 mi (7:37 / mi) | |
| shoes: Asics gel |
| Ran with 6 X 4 mins with 3 mins of rest. Our group ran the first one in four mins; the next one we tried a point to point that had been measured by car to be 1/2 mile. ran downhill in 3:12 then cool down ran it back up hill in 3:20 then down hill in 3:06 ran to another part and ran uphill in 3:05 then back down hill on this 1/2 mile part in 3:02. A couple of the in between cool downs were long so we could get back to the start point, in this case we used the stop signs at the top on bottom of the street to keep the distance the same. The rest of the time was our warm up and cool down. I was still talking, so I guess it is still threshold pace. |