Thursday Sep 30 |
 | Running 1:21:00 [2]10.0 mi (8:06 / mi) | |
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| After flying my legs felt terrible for 8 miles. Only ran well for the last two miles. |
Wednesday Sep 29 |
| Running 1:15:00 [4]10.0 mi (7:30 / mi) | |
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| Repeat miles five times. Warm up and cool down of two miles. Ran the miles in 626, 625, 621, 624, 625. Had the toughest time with the first one after that it was easier. |
Tuesday Sep 28 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| First run of the day. Had a massage so feel much better plus the day off. |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| Second run of the day. Ran in what is left of the hurricane so at times windy and very rainy. Run much quickier and easier in the rain. |
Sunday Sep 26 |
| Running 1:05:00 [1]8.0 mi (8:07 / mi) | |
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| Easy run after all of the mileage yesterday. Not very stiff. Decided to explore some new neighborhoods. |
Saturday Sep 25 |
| Running 3:11:00 [2]24.0 mi (7:57 / mi) | |
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| long run. Mostly on the trail ran out to Roosevelt Island to add on more distance so ran some on packed dirt trail. Planned to run 90 this week my mileage is a tad short from switching the Oing for running mileage. felt a little stiff at two hours and then felt fine and finished strong. Ran in the middle of the day when the temp was around low 80's. Stopped at Thompson's boat to buy bottled water. First, it was the lead now, it is bacteria. |
| Running 17:00 [1]2.0 mi (8:30 / mi) | |
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| Ran home after sitting on the metro for 30 mins; now I was stiff. Somewhat hilly versus the long run which was on the flatter side. Bought bottled water as the DC water has bacteria in it. They won't say which one, but not to worry if you are not immunocompromised..... Yeah! Luckily, I live in Maryland; just ran into DC so avoided all the waterfountains. |
Friday Sep 24 |
| Running 36:00 [2]4.5 mi (7:59 / mi) | |
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| warm up and cool down before and after the NIH relay race. Teams of five with three men and two women running legs of approx 800m. |
| Running 3:02 [4]0.5 mi (6:03 / mi) | |
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| Ran the fourth leg of the race. At this point we were in the lead. The distance may be long ran around buildings here on campus. Total team time = 14:16. Altogether about 70 teams so had to wait for the second group to run to see if we would win. The winners of last year's race went second and knew the time to beat. They finished in 14:19 so we hung on for the victory. Our names will go on the plaque. |
Thursday Sep 23 |
| Running 2:02:00 [4]16.0 mi (7:37 / mi) | |
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| Ran with 8 miles in 56:30. This time I turned around at the correct point. A little tougher then the run on Tuesday, but it was cooler with less humidity. |
Wednesday Sep 22 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| First run of the day. A little stiff for the first couple of miles then I ran smooth. |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Second run of the day. |
Tuesday Sep 21 |
| Running 2:01:00 [3]16.0 mi (7:33 / mi) | |
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| ran 8 miles in 56:29; missed the mile marker to turn around so went an extra 100-150 meters. ran through the first 1/2 mile in 3:27 then after this maintained a 7min/mile pace. I was running on this pace so this is what made me realize that I had missed the mile marker. It is somewhat hidden in the overgrown weeds and grass fromt he other direction. Still weigh 120 pds feel like I am running a lot lighter then this. Somewhat dark as I was finishing so may have slowed me a bit. |
Sunday Sep 19 |
| Orienteering 1:12:57 [1]3.4 km (21:27 / km) +115m 18:21 / km | |
| 9c |
| Ran the brown course at Hemlock Overlook park. Had some troubles with the first one and the downed trees slowed me. After running only 20 on Saturday my leg were pretty fresh. |
| Running 18:00 [1]2.0 mi (9:00 / mi) | |
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| Warm up and cool down. Rest day on Monday as the week is filled with lots of mileage. |
Saturday Sep 18 |
| Running 2:42:15 [1]20.0 mi (8:06 / mi) | |
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| Ran with a group. Started out and the fastest group was running 8:30/mile. First four miles ran around 34 mins. Thought about just leaving the group and running on my own. Luckily once we got to Beach drive I picked up the pace and people went with me. I stopped to go to the bathroom so I lost the group again. Ran 5 miles at 7:40 pace as I could finally go my speed. Caught the group again and on the uphill climb on the CCT had lots of wind to contend with and thus slowed to around 8 min miles. Heavy rains at times also and then it would stop. Some of the group also broke away and did MP; I was not going to do this for the third time this week. |
Friday Sep 17 |
| Running 49:00 [1]6.0 mi (8:09 / mi) | |
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| Recovery run. Another long run tom. probably in heavy rain. My orthotics are back and feel great! |
Thursday Sep 16 |
| Running 2:05:00 [4]16.5 mi (7:33 / mi) | |
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| Missed the mile marker to turn around so ran a bit extra. ran 8 miles in 55:55. this time I went through the first 1/2 mile in 3:29; much better. I was wearing my training sneakers so this probably slows me down enough. I ran without my water bottle and depending on the trail water fountains was probably not enough water for me. this workout was easier then Tuesday. |
Wednesday Sep 15 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| After yesterday's workout feeling surprisingly good. ran easy as it is the first run of the day. Light rain. Have a little bit of poisin ivy that I picked up from either the long run on Saturday or Oing on Sunday. Both days I was going through some brush. |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| second run of the day. Went slow and easy. Light rain. |
Tuesday Sep 14 |
| Running 1:27:33 [4]12.0 mi (7:17 / mi) | |
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| The plan was to run 2 easy, 2 MP and 2 Threshold and repeat for a total of 12 miles. Ran the first 2 easy in 16:22, the next 2 miles went out to fast for the first 1/2 mile running it in 3:15, thought I was taking it easy enough so backed off still to fast so made this my threshold, running in 13:25. the next two miles 13:55, easy in 16:20, 13:20, and the last two miles in 14:07( had Bethesda traffic and people in downtown to dodge). Much much easier then the last time I ran this. Probably helped to take Monday off. Frist six miles slight downhill second six miles slight climb. |
Sunday Sep 12 |
| Orienteering 48:04 [1]3.69 km (13:02 / km) +144m 10:54 / km | |
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| ran brown at the local meet. With all of the climb and the long run wanted to be sure I would feel OK. After finishing probably could have run green without much problem. The long run probably took some speed out of me and I walked some of the uphills; something I normally do not do. |
| Running 10:00 [1]1.0 mi (10:00 / mi) | |
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| Slow warm up to be sure my legs were OK. I had planned to take Sunday off wanted to orienteer so Monday will be my day off. I have a tough workout on Tuesday anyways so need to have some energy for that. |
Saturday Sep 11 |
| Running 4:26:00 [1]28.0 mi (9:29 / mi) | |
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| After missing the training run last weekend needed to get in a long run. Ran mostly on single track dirt trail. The run started out of 1.5 miles of mostly downhill running from the parking lot to pick up the trail. Ran with a full water bottle and stuffed all the food I could into my pack. Ran out in 2:15; rolling hill, but in general I think I was gaining some elevation. On the way back ran it in 2:11 and this included two walk breaks of about 3 mins each to eat and drink water. Seemed to help as I think I was slowing down and the food seemed to really help get me going again. Finished by running all uphill to get off the trail. Briefly on the way out came to an open field and had to find the trail; looked for about 2-3 mins to find the blazes. |
Friday Sep 10 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| Ran easy as Saturday will be a long run day. |
Thursday Sep 9 |
| Running 1:20:00 [1]10.0 mi (7:59 / mi) | |
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| ran some on the capital crescent and through the neighborhoods. Had planned to do this mileage as two runs; had a paper to write so it had to wait until night. |
Wednesday Sep 8 |
| Running 1:56:00 [1]14.5 mi (7:59 / mi) | |
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| Long run from Rockville to the Shady Grove Metro. My legs felt fine. Probably the best time running this distance. Able to run around 8min/mile the whole way; Ran much faster at the end of the run. It was totally dark before I finished. Sent one pair of orthotics in to be refurbished so using another pair as my back ups. Really like this pair that I mailed in so want to keep them as long as possible; well made by my podiatrist. Probably one of the big reason my legs can stand all of this mileage and weighing 120 probably helps. |
Tuesday Sep 7 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Went to test out the leg. seem to be OK. Felt kind of funny to run after being off my legs for a few days. Had a short massage yesterday so this probably helped it heal more. |
Sunday Sep 5 |
| Elliptical trainer 1:00:00 [2] | |
| ahr:115 max:132 slept:9.0 |
| Tough to get more heart rate very high. Only been on this for a few minutes a couple of times so this was an adjustment. Felt like I somewhat of a workout. |
| swimming 1:00:00 [2]2.0 mi (29:59 / mi) | |
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| Mixture of strokes. Did some interval workout both long and short. Did some kicking also. My leg still seemed to feel fine. Used the pull bouys for only about 200 did not want to push my luck with my shoulder as it seems to be fine even after kayaking yesterday. |
| Elliptical trainer 1:00:00 [1] | |
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| Back for the second round of the trainer. Was thinking of doing some of this on the bike just stayed with this. Able to get my heartrate a little higher as I was a bit more used to the motion. Luckily the gym has a few TVs with cable for you to watch while running. Did not seem to bother my leg. Felt better the second time as the swimming seemed to stretch me out some. Needed to get some training in lieu of the 50K. |
Saturday Sep 4 |
| Note | |
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| Eastern States 50K. I can't do both this and the Catoctin race, well actually I could, just want to be somewhat fresh afterwards. Training run. |
| Kayaking 1:00:00 [1]3.0 mi (20:00 / mi) | |
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| easy day. Wanted to do something that did not involve my legs. the weather was right low 80's and sunny had a nice breeze on the river. |
Friday Sep 3 |
| Running 16:00 [1]2.0 mi (7:59 / mi) | |
| (injured) |
| Went on a run to check out my leg. Don't think with this amount of soreness I could run the 31.1 miles so decided to skip the training run. Probably will be in the pool etc. for the next couple of days to let it heal. Probably came about from the weightlifting. With the massage at least I could walk better. |
Thursday Sep 2 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| easy run. Now the front of my right leg is really sore. |
Wednesday Sep 1 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| First run of the day. Ran through the fields and woods as much as possible. |
| Running 1:52:00 [1]14.0 mi (7:59 / mi) | |
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| Made sure that I ran easy. Want to keep my energy for the run on Saturday. May have tried to hold back to much; the front of my leg was getting stiff. Also got a small blood blister on the back of my left heel. cooler temps made the run much easier. |