Tuesday Nov 30 |
 | Running 1:04:00 [1]8.0 mi (7:59 / mi) | |
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| Lots of easy mileage for a while. Seem to be recovering better after this race vs. the marathon. Probably helped the race was in much cooler conditions. |
Monday Nov 29 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Time to start training. For the next ten weeks will run all slow mileage just to build a base. Not totally sure what event I am training for; most likely something on the longer side. |
Sunday Nov 28 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Easy run around the monuments. Rather windy running over the bridges; went to the park to watch the planes take off. |
Friday Nov 26 |
| Walking 40:00 [1]3.0 mi (13:19 / mi) | |
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| Walked around on the mall and to W's house with my visitors. |
Thursday Nov 25 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| Easy run. |
| Walking 1:20:00 [1]5.0 mi (15:59 / mi) | |
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| Walked around with relatives at night on the mall looking at all of the monuments. It was very cold for me; had a tough time staying warm enough. |
Wednesday Nov 24 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
| slept:9.0 |
| Ran on the trails. Ran faster as it was somewhat flatter. 50 sit-ups at the end. Letting myself recover from the ultra. |
Tuesday Nov 23 |
| Walking 40:00 [1]3.5 mi (11:25 / mi) | |
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| walked with others from work. this is all the faster people could go. |
Monday Nov 22 |
| swimming 32:00 [1]1.0 mi (31:59 / mi) | |
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| swam with 400 of breastroke, 50 back and 50 fly. |
Sunday Nov 21 |
| Running 43:00 [1]4.5 mi (9:32 / mi) | |
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| After volunteering at MCRRC's 5K cross country race went for a run. QOC's Dan Quinn won easily. I ran out on the 5K course in which all the leaves were blown off on the trail so you knew exactly which way to go. Had a couple of down logs to jump over. Added a tad more distance at the end. |
Saturday Nov 20 |
| swimming 32:00 [1]1.0 mi (31:59 / mi) | |
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| Swam with freestyle, breastroke and some kicking. Legs starting to feel pretty good. May try to run on Sunday. |
| Weightlifting 15:00 [1] | |
| slept:10.0 |
| 200 sit-ups of several different kinds. 25 push-ups and stretching. Catching up on sleep; first chance to sleep-in all week. |
Friday Nov 19 |
| swimming 30:00 [1]1.0 mi (30:00 / mi) | |
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| Swam freestyle slow breaking the 1/4 miles with 50 of breastroke. |
Tuesday Nov 16 |
| Cross training 40:00 [1] | |
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| Swam about 600 yards and then did water running for the remaining time. the water running seemed to feel a lot better then the swimming. |
Monday Nov 15 |
| Hiking 40:00 [1]2.0 mi (20:00 / mi) | |
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| trail hike with my husband looking for animals on a loop walk around a lake. It was mid-day so not much activity. felt good to stretch out my legs and not sit much. While waiting on the flight spent about 15 mins stretching. Weight on Tuesday morning is 118 pds and this is after eating ice cream with hot fudge. |
Sunday Nov 14 |
| Running 3:51:41 [5]50 km (4:38 / km) | |
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| Raced the USATF 50K national championships in Peachtree City, GA. Finished 12th overall, 4th female and first master's. Second place master's women was 5:09, also fifth place women was some distance behind me. Six loops of 5.18 miles. Splits 36:59, 36:43, 37:18, 38:20, 39:56 and 42:24. Marathon split 3:11:45. After this point felt all of the mileage. Ended up running it all the way eventhough on this last lap felt like walking some of the time. On the fifth lap stopped to adjust my sneakers a bit as my feet were swelling had 9.5 miles to go; to long to run with achy feet. Passed in the race with one mile to go the women held to much back and flew by me I tried to chase her a bit just so tired. Beat me overall by 19 secs. Spent most of the race in second with third and forth women 1-2 mins behind. Very please with the time the other women were surprised after the race that this was my first ultra. About 15-20 runners DNFed only about 40+ finished. This course was about as flat and fast as you get. The weather was pretty good and only for the first lap I wore a long sleeve shirt that I took off after the first loop; wearing a singlet the rest of the way. Very windy ran with no one throughout the race; after one mile large gap in front and behind. Only would see others as I lapped at least 20+ people; some twice. One man stayed with me for 1/2 mile and he said go on that he could not keep my pace. Winds 15-20 miles which for the most part the trees blocked; for about 20% of the course I was fighting it. The entire course was on golf cart paths. This is a big part of this community and all housing and shopping has to have a cart path going into it, thus the area has 90+ miles of cart trails that are shared with dog walkers and runners. Lots of sprayed paint markers, none of them helped us. Had to run on effort hoping to hit my split after 5.18 miles ended up being exactly what I wanted. The trophy for first place was very nice- what else a golf cart! Some one was very artistic. |
Thursday Nov 11 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| last run. Now I just eat, sleep and relax until the race. Had a massage also. Raked leaves for about 30 mins to finish cleaning up the yard in all about two hours, but with my level of training can not add it. |
Wednesday Nov 10 |
| Running 44:30 [3]6.0 mi (7:25 / mi) | |
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| Ran with 3 miles in 2110. Very careful to start out slow and did pretty well going through the first mile in 6:56. some wind to hold me back which never really pushed me on the way back. Wore a long sleeve shirt which ended up being to much plus had my new racing flats on which are nice and fluffy. |
Tuesday Nov 9 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Easy run. Had a massage last night so my legs are loose. Plan to have one more just to be sure. Weather was windy in mid 40's; seemed to be OK with shorts and long sleeves. |
Sunday Nov 7 |
| Running 1:51:00 [1]13.5 mi (8:14 / mi) | |
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| Planned to run 12 the route I picked was a tad longer. Started out on pavement. Took about 40 mins to get to the trail ( some of which was through grass) , 35 mins on trails and 36 mins to get back to where the car was parked. Last warm day for sometime unless I travel. cold front came through last night. walked for about 0.5 mile at end just so the mileage number was not so high. Picked up some of the cones from and earlier race that were left behind. |
Saturday Nov 6 |
| Running 44:00 [1]5.0 mi (8:47 / mi) | |
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| Hashed. At times running sub 8 and at other times walking to find the course markings. Stopped a few times to let people catch up as I was the fastest runner and did not want to leave everyone behind. Only 11 people showed up for the hash; a tad small crowd for hashing, but still lots of fun and very low key. |
Friday Nov 5 |
| Running 1:14:00 [3]10.0 mi (7:24 / mi) | |
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| Ran with 6 miles at marathon pace. Ran it in 42:25; not to bad as half of it was run in the dark so could not see the trail real well. A biker passed me around the 4th mile so I ran behind him with his headlight so I could see the trail real well. I picked up the pace some when we went over the bridge; he could not climb that fast so I passed and he never passed me back. Also a couple of intersections to go through. Ran with my trainers and no water bottle; this time not having water for 10 miles was OK as it was rather cool out. |
| Walking 40:00 [1]3.4 mi (11:46 / mi) | |
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| Walked with some people from work during lunch. They are trying to lose weight so they wanted me to come along for motivation plus they wanted to be sure they kept the pace moving. |
Wednesday Nov 3 |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| Run on the C and O canal. The trail is packed dirt and totally flat. Miles ranged from 7:42 - 8:03. The mile markers might be a tad off. Felt fine as the mileage is dropping so much very easy to run at this pace. Weather was good for me, low 60's.My weight = 120. Had an appointment with my podiatrist to clean up my feet before the race. Feet feel much better; probably helped today's run go easier. I seem to beat up my feet a bit with all the mileage. |
Tuesday Nov 2 |
| Running 57:00 [3]7.0 mi (8:09 / mi) | |
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| ran 4 X 800 in 327, 326, 328, 322. Goal was to run a 6:40/ mile pace. Ran these on the trail in the dark as the track was closed due to a game. Slowed in some places as the dirt trail had lots of rocks so I had to pick up my feet a bit more. Ran the last one through the tunnel so had some speed, but had to get through the intersection. Jogged around for 2:30 on the trail in between each one. two miles warm up and cool down. |