Training Log Archive: zerfasIn the 28 days ending Feb 28, 2007:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||
Wednesday Feb 28, 2007 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back.
Weightlifting 25:00 [2]
Wanted to get some lifting in.
Tuesday Feb 27, 2007 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
First run of the day. After thinking the trail race might not happen on Saturday looks like the weather is helping to thaw the snow and dry the trail.
Running 1:20:00 [1] 10.0 mi (8:00 / mi)
Second run of the day. Dark in places so slowed me down a bit. Otherwise ran easy the warmer temps. helped.
Sunday Feb 25, 2007 #
Cross country skiing 2:00:00 [1]
after checking the conditions outside decided to ski instead. Great on the streets!
Snow shoveling 45:00 [1]
Shoveling snow from the driveway and walkway. Waited for the snowplow to pass and cleared out the rest of the drivewway. Also cleared out the fire hydrant a couple of houses away from us.
Saturday Feb 24, 2007 #
Running 2:40:00 [1] 16.0 mi (10:00 / mi)
Ran on the trail adding distance by running on the C&O canal at the end. Very snowy and icy and ended up falling once not that hard when my shoes did not hold on. Hesistant at first while running and felt better so moved along better. Wanted to run with the lead men just too slow early picked up my speed and saw them far off at the end. After I fell hesitant for a while during the run. Sinking some in the snow so this slowed me a bit also. felt surprisingly good on another cold morning with winds to deal with. A lot of people congratulated me on the win still not sinking in that I really won. People laughed when I told them it was a training run- don't think anyone is buying it.
Weightlifting 1:00:00 [2]
Thursday Feb 22, 2007 #
Running warm up/down 32:00 [1] 4.0 mi (8:00 / mi)
ran across the street to the low-key 5K race just at the pre-race briefing said the course and distance was changed to three miles.
Running 20:46 [1] 3.0 mi (6:55 / mi)
Thought I was running this at the same effort as my run over, but apparently not. I thought the distance was about 2.7 miles my boss thought it was long based off his times on a course using different roads. He said it took him four minutes longer and for me it was almost three minutes faster. Plenty warm enough for shorts and singlet.
Weightlifting 30:00 [2]
Wanted to spend sometime in the weightroom since I have not been for a while.
Wednesday Feb 21, 2007 #
Running 1:28:00 [1] 11.0 mi (8:00 / mi)
First tried to run on the C & O just too snowy and with today's warm temperatures sinky a lot in the snow. Ended up running on the roads. Still a little stiff but improving with tonight's massage should feel a lot better. As a was running down the street in a quiet neighborhood so what at first was some realistic looking lawn animals. The deer were standing totally still so at first they looked like they were just stuffed animals until a couple of them started to move their ears and tail.
Tuesday Feb 20, 2007 #
Running 52:00 [1] 6.5 mi (8:00 / mi)
Feel a little stiff after my long run on Sunday, but fine enough to run at this pace. Ended up overdressed for the run since the day is much warmer.
Monday Feb 19, 2007 #
Cross country skiing 1:00:00 [1]
Skiied around Wheaton Regional park utilizing both the open fields and going through paths in the woods. Last chance to ski on this snow since the forecast is for two warm days in a row.
Sunday Feb 18, 2007 #
Running 3:30:22 [2] 26.22 mi (8:01 / mi)
Ran 46th annual Washington's Birthday Marathon to get a long run in. Ended up winning! Also ran the relay as one relay team needed an extra person so I ran the first leg handed off the sash and continued removing my relay number. Somewhat cold, but it is the wind that makes this a "2" level effort very windy as it is a three loop course each time the winds picked up as we went around. Did not want to run too fast so talking with people along the way to keep my pace at 8:00min/mile for the entire race which I managed to do eventhough I had to exert some extra energy due to the high winds and the hills played a factor also. Early in the race in about 5th place did not go into first place until 25.5 miles. Second place women only 17 seconds behind me. Won a nice plaque. A man paced along with me around mile 10 and for the most part stayed with me PRing by 3 mins. Finished 15th overall out of 126 total. The relay team I was on running the first leg finished 21st out of 29 teams ended up seeing my split after 9.7 miles was 77:27 so ran a real even race.
Running warm up/down 18:00 [1] 2.0 mi (9:00 / mi)
Jogged to the start line and after mixture walking and running to cool down.
Cross country skiing 45:00 [1]
Hiked up the street with skiis on my shoulder and went around the park. First loop slow since I was the first to make tracks much quicker the second and third time. Felt good just to loosen up my legs.
Snow shoveling 20:00 [1]
After getting home from the marathon it was just warm enough that I could clean up the sidewalk and driveway better. The sidewalk was just one shovel wide so cleaned the whole walk. Ended up getting a quick snow leaving 1+ inches making for ideal X skiing conditions later.
Friday Feb 16, 2007 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Ran to the gym, went on the treadmill for a while and ran back. Another cold and windy day. First run of the day. Running with ease. Wanted to get my HR while on the treadmill just the man beside me was wearing his monitor so his HR would get into the treadmill I was on.
Running 32:00 [1] 4.0 mi (8:00 / mi)
max:125
not much mileage, but at least something. ran this on the treadmill. Now three treadmills are broken luckily I got on the last one. Ended up having three docs from the hospital around me; I guess if you are going to have a heartattack that was the time to have it. Ran somewhat slow on a different treadmill one that I have fallen off before. Of course when I made mine faster the man beside had to speed up his. Also added a 1% climb.
Core Training 5:00 [2]
200 sit-ups and 20 push ups.
Thursday Feb 15, 2007 #
Running 49:00 [1] 6.0 mi (8:10 / mi)
With all of the snow and ice on streets and paths this is all the faster I could go. No space to share the road with cars. Hoping to make this a big mileage week and it not working out that way.
Elliptical trainer 15:00 [1]
While waiting for a treadmill did this. Tried it in reverse for a couple of minutes felt strange for my legs.
Running 30:00 [1]
ahr:125 max:130
Had the treadmill set on speed of 7.2 with 1.0% grade. Felt slow just easy for me to fall off the back of it. Chopping my stride somewhat but interesting to have the mirrors around me to see my running form. Actually could have run longer just time to go home and eat. The gym has a few TVs on so you can watch whatever while working out.
Wednesday Feb 14, 2007 #
Cross training 1:00:00 [1]
With all of the heavy snow took this long to clean up the driveway and walkways. Only about three inches of heavy snow a real good workout.
Bike riding 35:00 [1]
Very icy and not much room to run on the roads so stayed inside. All the more time I had to bike before going to a massage.
Monday Feb 12, 2007 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
All the longer run I could fit in. Legs feel pretty good like I might be getting a little in shape. Luckily I still have some time to prepare.
Sunday Feb 11, 2007 #
Orienteering 21:20 [3] 3.5 km (6:06 / km) +50m 5:41 / km
shoes: Integrator O spikes
ran the yellow course as a warm-up. O so little needed to just run on a map to refresh myself on using the compass etc. Felt more like Park-O just have only done this a couple of times. The woods were very open.
Orienteering 35:13 [3] 4.96 km (7:06 / km) +80m 6:34 / km
Finished the yellow, downloaded, drank some water and went back out for course #2. Ran somewhat well on trail still slows me down versus the roads. Based a little bit on the fact that Tim beat me yet I have faster road racing times. Technically the difficulty was equal to the yellow course just the terrain was a little tougher with a little more time which translates into slowing me down. Almost went out on a third course.
Running 45:00 [1] 5.0 mi (9:00 / mi)
Ate some of the food I brought and went out for a run. Went around some of the areas off the map- Didn't you hear me scream when I fell off? Made a big loop. saw lots of wildlife on the far end; I think this is where it all went with all of us in the woods.
Saturday Feb 10, 2007 #
Running 2:15:00 [1] 16.0 mi (8:26 / mi)
Ran on the Greenway trail inspecting parts of it for possible upgrade plus took some pictures. Afterwards went to a meeting with others who had checked out other sections. Ended up being a REAL long meeting, but rather productive since the group seems committed to getting some of these upgrades done. The trail was incredibly fast or maybe I'm improving since the dirt was solid from the consistent cold weather. Only cold for about the first mile otherwise the sun kept me warm.
Friday Feb 9, 2007 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Another cold and windy day. Really want to put some mileage in on Saturday.
Thursday Feb 8, 2007 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Building mileage being careful not to do it so fast. It is easy for me just to build up mileage too fast and quickly be in the 80's and 90's. Another very cold night, but feeling much better now. No cold body parts to report just one police officer that would not let me through the gate eventhough I had my ID and had to run to another gate.
Wednesday Feb 7, 2007 #
Running 1:36:00 [1] 12.0 mi (8:00 / mi)
Ran on the W & OD. For the most part it was dry just in a few places snow was still on the trail. Saw two really large hawks almost the size of an eagle.
Cross training 25:00 [0]
Played frisbee golf until I got cold. ONly in the upper 20's with wind. Thought I would have the whole course to myself caught up with two other groups out playing. Played a little better versus the first time. Actually was able to use the wind to my advantage.
Weightlifting 45:00 [2]
Concentrated a little more on my upper body this time.
Monday Feb 5, 2007 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
It was so cold and windy I ran to the gym, used the treadmill and ran back. Planning out what race to run maybe an ultra in late April.
Weightlifting 35:00 [2]
All the more time for lifting. This time gained some strength in my legs. Had to skip a couple of lifts since the gym was so crowded. Checked out the pool which has "warmed" to 65 degrees.
Sunday Feb 4, 2007 #
Running 1:28:00 [1] 11.0 mi (8:00 / mi)
Another very cold. Not overally motivated to train. QOC meet cancelled planning to run blue so just ran on the roads. Going to build base mileage again so this is day one. I figured if Tim is serious about catching me he is going to have to work for it even at 5K.
Cross training 45:00 [0]
Played disc golf and Seneca Creek Park. Never played before so purchased some really cheap disk and just figured it out as I went. Lots of people out on the course on an incredibly cold day. Also large crew working as the course will be greatly expanded. Need to work on my long throws, but like my other golf game my putting ability really saves me. Played all par 3's and managed to get 5 and 6's.
Saturday Feb 3, 2007 #
Running race 48:36 [4] 7.05 mi (6:54 / mi)
Ran the Custis 12K at a hard effort just from the time I am not ready for racing so plan to go back to base building mileage. I have lots of problem with the cold I probably expend a lot of energy just to stay warm. The pace was only slightly faster versus the 20K three weeks ago. Ended up finishing 2nd overall and first Masters. The course was short just how much short not sure the range of times I heard from GPS user's was 7.0- 7.2 when the actual distance should be 7.45. Was in third place for a while and passed one women. half thought about chasing Toni D. just did not wanting to race that hard yet when I am not ready. DCRRC races have "prizes" which I did not realize so I received my winnings for both the 20K first place and 2nd place at this race- a large beer glass and a calendar.
Running warm up/down 30:00 [1] 3.0 mi (10:00 / mi)
Before and after race. Cut it a little close to make the race on time.
Weightlifting 1:00:00 [2]
After running the race knew the lifting would be tough. Gym still very crowded with the New Year's Resolution crowd, but not for that much longer. Ended with 100 sit-ups.
Friday Feb 2, 2007 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
Thursday Feb 1, 2007 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
A little tired since the cat was up most of the night not feeling well. Ran easy and went out early to miss the snow that is due later in the day.