Training Log Archive: zerfasIn the 29 days ending Feb 29, 2004:
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| 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 | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||
Sunday Feb 29, 2004 #
Running 14:00 [1] 1.5 mi (9:20 / mi)
Warm up and cool down. Did some drills; this time is not added in.
Orienteering 2:00:53 [1] 6.24 km (19:22 / km) +85m 18:08 / km
Green course. Thrown off a bit by the extra trails so had trouble with the first control. Ran better after that. Originally was going to run brown thought it was not long enough. Wanted to be out for one hour ended up being out much to long on green. Wanted to take it easier after yesterdays run. Being a little bit brain drained did not help much either. Still nice to be able to run by others on the trail after the training I have put in. Nadim did I good job with the courses. The beaver's and the water added distance to the courses. Did not have the energy at the end to chase Tim who came by me on the way to the last control.
Saturday Feb 28, 2004 #
Running 2:34:00 [2] 20.0 mi (7:42 / mi)
Ran with someone else that is also a good marathon runner. Felt pretty good throughout the run. Started with long tights on and probably could have worn shorts; temp not high enough when we started. Ran downhill first then back up the Capital crescent trail through Bethesda and back down to the stables to the cars. Shoes felt much better only had a blood blister on the back right heel.
Friday Feb 27, 2004 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
Recovery day before tom. long run. Have an offer for dinner this eve so could not pass that up. Used the trauma shears on my sneakers; this is a new pair, to cut out part of the sneaker that is digging and making my ankle bleed. Felt much better running in the shoes today. May have to cut some out of the left shoe also. Wore shorts probably could have gotten away with a singlet instead of long sleeves.
Thursday Feb 26, 2004 #
Running 49:00 [1] 6.0 mi (8:10 / mi)
Recovery day.
Wednesday Feb 25, 2004 #
Running 2:06:00 [1] 16.0 mi (7:52 / mi)
Ran from Grosvernor to Union Station. Decided to go to the horticulture museum and Air and Space. It's free so why not? They had a machine at Air and Space that tests your reaction time. I thought I would be really slow; hence the marathon running. Instead, I tested one of the fastest reaction times. I also weigh 20 pds on the moon. enough playing got a sandwhich and took the metro back. Also purchased a new water bottle holder when it is not digging into your hips the whole way this really helps. I did not turn off my watch for street crossings so running time a tad faster. Over this distance probably does not make that much of a difference.
Tuesday Feb 24, 2004 #
Running 1:20:00 [4] 10.0 mi (8:00 / mi)
Ran 8 X 800 meters with 400 m recovery. Two miles of warm up and cool down. Ran suprisingly faster then I thought. ran 304 300 302 302 300 302 303 304.
Monday Feb 23, 2004 #
Running 1:04:00 [1] 8.0 mi (8:00 / mi)
ran around the neighborhoods before work. Not as loose in the morning was stiff for more then half of the run. Just when I was close to home started to run with ease.
Sunday Feb 22, 2004 #
Running 1:33:00 [1] 12.0 mi (7:45 / mi)
ahr:130
Feeling kind of slow so skipped the 10 mile race and went for a semi-long run. Kept the heart rate on 130 just to see what happened. Underestimated the condition I was in.
Friday Feb 20, 2004 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
Recovery day.
Wednesday Feb 18, 2004 #
Running 1:52:00 [1] 14.0 mi (8:00 / mi)
Semi-long run. felt pretty good after last night's workout.
Tuesday Feb 17, 2004 #
Running 1:00:00 [4] 8.0 mi (7:30 / mi)
6 X 800 with 400 m rest. Goal for each of these were 3:10. Actually ran them in 308, 305, 304, 306, 308, 307. For the last two we had a rabbit so the rest of the group took off and ran sub 300. This is my fastest workout in years and it is only the first one since September. It usually takes me a couple before I get moving fast. I was the pacer for the first three after that I had someone else in front of me which helps. I am a coughing a bit probably from all of the cold air. Warm up of two miles with two miles of cool down. Track was fairly crowded yet had no problems getting around people.
Monday Feb 16, 2004 #
Note
Day off from work and training. Got a much needed massage. Hauled lots of junk out of the house and paid for someone to take it all away.
Sunday Feb 15, 2004 #
Running 23:00 [1] 2.5 mi (9:12 / mi)
Warm up and cool down before Oing.
Orienteering 39:36 [3] 3.2 km (12:22 / km) +115m 10:29 / km
Brown course at the local QOC meet. After yesterday's run not sure I was up for much more. After finishing could have handled the green course did not know how much my legs would burn. Lost time cutting through the swamp. Nadim had the best jump springing over the river with no problem. I tried it just to come up a tad short.
Saturday Feb 14, 2004 #
Running 4:40:00 [2] 22.0 mi (12:44 / mi)
Trail run on the Greenway trail. Ran in my trail shoes thinking all of the snow/ice would be gone- I was wrong. Quickly ran into ice and would throughout the run. Got smarter later on and ran through the woods which probably added on some distance, but at least I was not falling. Ran the last mile, which was on pavement in 8 mins. Ended up running for the most part on my own. Time includes bathroom breaks and stopping for snacks that were stashed along the way. Point to point run so no backing out. Left the car at Riley's lock and packed into cars and ran all the way back in. Weather was good low 30's at the onset probably mid 40's at the finish. One stretch that is 4.4 miles ran a few weeks ago in 38 mins this time took 53 mins. Distance is an estimate could be anywhere from 20 to 24 miles.
Friday Feb 13, 2004 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
Recovery day. Wore my other sneakers and my feet felt much better. Also warm enough to run in shorts the first time in over two months.
Thursday Feb 12, 2004 #
Running 46:00 [1] 5.5 mi (8:22 / mi)
Much needed recovery day. The sneakers are still digging into my foot so as soon as I can I am buying another pair and the other pair once the weather warms up will be for landscaping.
Wednesday Feb 11, 2004 #
Running 39:00 [3] 5.0 mi (7:48 / mi)
warm-up run before the evening run.
Running 1:32:00 [4] 12.0 mi (7:40 / mi)
tough workout running for 45 mins at 7 mins/mile pace on the track. Did it alone for someone reason could not find anyone to do the workout. Jogged much slower on the way back. A lot of mileage for one day plus work.
Tuesday Feb 10, 2004 #
Running 1:12:00 [3] 9.0 mi (8:00 / mi)
Downhill running. Probably was around 7:30/mile on the downhill and 8:30 on the uphill so it averages out. One of the warmest evenings in a while only needed one layer of polypro.
Monday Feb 9, 2004 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
Run through the neighborhoods. Ran after my massage did not have enough time to get the other run in. Probably will do a double on Wednesday.
Sunday Feb 8, 2004 #
Weightlifting 1:00:00 [3]
Did not have a car so husband dropped me off at the gym and I did Weightlifting first, a swim and ran home. I could lift more weight both in arms and legs. Used 80 pds for my squat set.
swimming 15:00 [1] 0.5 mi (29:59 / mi)
swam to stretch my legs out. Mixture of freestyle, breastroke and backstroke. Did not want to swim much as I still needed to run home.
Running 49:00 [1] 6.0 mi (8:10 / mi)
Ran home. Uphill running to get home. Used part of Beach drive trail that was clear.
Saturday Feb 7, 2004 #
Running 2:39:00 [1] 20.0 mi (7:57 / mi)
Long run. Started out with three other men who were running 12. With the ice, the first mile was an 8:50 and then we speeded up some. First 10 miles was 81 mins second ten miles in 78 mins. Caught up with another man on the way back that was a bit faster. Rather warm day compared to lately Had to peel off one layer of poly pro and lose the hat and gloves. The second 10 miles much more lonely as Beach drive seems to really clear out; I guess everyone gets up earlier.
Friday Feb 6, 2004 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
recovery day before the long run.
Thursday Feb 5, 2004 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
recovery day. Having problem with my finger swelling yet again. This time I am not wearing gold!
Wednesday Feb 4, 2004 #
Running 1:04:00 [1] 8.0 mi (8:00 / mi)
Had plans to run 12, but science would only let me run 8. had and experiment to finish in a day that has been to long. Was going to run faster on the track and that was covered with ice. Just ran around on the roads. I was wearing my heart monitor and the leads kept drying out. After it happened for the third time I let it go flat line.
Tuesday Feb 3, 2004 #
Running 1:15:00 [3] 9.0 mi (8:20 / mi)
Ran up the Mormon Temple hill five times. Times a bit slower then usual with the narrow road had to run in the snow some to avoid cars so there went the time. Tougher coming down as it began to ice up. Almost wiped out a few times on the way home from ice.
Monday Feb 2, 2004 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Easy day. Ran some on snow packed trails. The new sneakers are digging into the bones in the top of my feet and toes. Tinkered some to stop it only helps a little. If this keeps up the will be quickly demoted to lawn mowing shoes!
Sunday Feb 1, 2004 #
Running 1:08:00 [1] 8.0 mi (8:30 / mi)
recovery day. Felt a bit "warm" running today as temp climbed to about 32. A bit tired from the run the day before the cold weather running probably does not help much plus all of the wind.