Friday Apr 29 |
 | Running 32:00 [1]4.0 mi (7:59 / mi) | |
| shoes: Asics orange |
| easy run with 4 X 100 m strides at the end of the run. |
Thursday Apr 28 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
| shoes: Asics orange |
| Easy run. |
Wednesday Apr 27 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| shoes: Asics orange |
| Ran with 4 surges in the middle of the run of about 100m. The Washington Running report put my picture in the article about the race this past weekend. |
Tuesday Apr 26 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
| shoes: Asics orange |
| run to loosen my legs. I can feel some of the downhill in my legs otherwise feel good. I don't think I ran hard enough in the race. |
Monday Apr 25 |
| swimming 30:00 [1]1.0 mi (30:00 / mi) | |
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| Easy swim to stretch out my legs. Mostly freestyle with some breakstroke to break it up. Worked on the landscaping more. Moved a bush that was growing poorly in one part of the yard to a different part; planted flowers until it was dark. Not enough effort to log it eventhough lifting the shrub was not to easy. |
Sunday Apr 24 |
| Running race 39:23 [5]10 km (3:56 / km) vdot: 52.9 | |
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| Pike's Peek 10K. Finished first place Master's out of 152. 16th women out of 913. Pleased with the performance as it is the first time in a long trying to go fast at a short distance probably will take a couple of races before I have a real fast one. Ran the first mile in 608 and 5K in 19:30. I think the first half was easier and with the head wind had more men blocking me as the race spread out had to work harder. Mile 5 to 6 had the climb in it and then the 400 m drop. The closest I have ever been to Helen Beven passing here 5 times just she passed me 6 times; only beat me by 5 secs and she had to sprint hard to beat me. First place came with prize money plus a free entry for next year to defend my title. Vdot = 52.9. The table said I could run a marathon in 3:01; sounds good to me. |
| Running warm up/down 25:00 [3]3.0 mi (8:20 / mi) | |
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| warm up and cool down with some sprints. |
| Cross training 1:00:00 [1] | |
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| Finished the one area of the yard by pulling out the last root myself and planting a pear tree. Flipped a lot of the soil over in the area. Actually took two hours. was thinking of planting some flowers still a tad cold for that. |
Friday Apr 22 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
| shoes: Asics orange |
| Ran with my new orthotics- feel great. I got my refund from the DC marathon-$17.56! This was the marathon that was supposed to be run two years ago and the organizer just days before cancelled the race citing our safety because of all the terrosists(sp.) activities. Another cool day probably will be very similair to this race day with temps in the low 50's and very light rain. |
Thursday Apr 21 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
| shoes: Asics orange |
| easy run. Ended with 4 X 100 m strides. My new orthotics came in. After putting these on I can tell how much I flattened the other pair out. |
Wednesday Apr 20 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
| shoes: Asics orange |
| Recovery day. |
Tuesday Apr 19 |
| Running intervals 45:00 [3]6.0 mi (7:30 / mi) | |
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| Ran 3 X 800m at 10K pace with 400m rest. times= 305, 304, 304. We had to wait briefly to use the track others got discouraged and ran in the park so we had the track to ourselves. The rest of the mileage is warm up and cool down. Temps at the time was in the upper 70's the weather forecast for race time is low 50's so maintaining this pace on race day will be much easier. |
Sunday Apr 17 |
| Running 1:43:00 [3]20 km (5:09 / km) +80m 5:03 / km | |
| shoes: Asics orange |
| Ran the Pike's Peek course backwards and then back downhill. Originally going to run early just the temperature was 35. Waited until later with all of the traffic only could run on the way down for about two miles in the road otherwise getting the feel for the course by running through the parking lots. Started out the temp was only 50 much warmer on the way back. May added some distance have to get off the roads and cutting around into parking lots. I knew the course dropped a lot I ran up in 52 mins and back down in 51. |
| Cross training 2:00:00 [1] | |
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| Removing four shrubs from the yard. It really took five hours as they were huge plus removing the roots and bagging it all for pick up. I was going to lift weights, but this seemed all the more uppper body workout I needed for the day. |
Saturday Apr 16 |
| Running 50:00 [1]6.0 mi (8:20 / mi) | |
| shoes: Asics orange |
| ran on the trails; forgot my watch so time is an estimate. Ran 6 X100 strides afterwards. |
| Cross training 1:00:00 [1] | |
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| two hours flipping the dirt over in the yard to get the flower beds and garden ready. Only put in one hour; did not want to over inflate the training effects. |
Thursday Apr 14 |
| Walking 36:00 [1]3.0 mi (11:59 / mi) | |
| shoes: Asics orange |
| walked around the neighborhoods with people at work. Work has been such a joy lately needed to get out for a bit. Can I go back to San Diego? |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
| weight:118lbs shoes: Asics orange |
| easy run. Still have some of the cough leftover from the cold last week. Does not hurt just once in a while have to cough a bit plus makes my throat a tad dry. Nice weather to run in low 60's. |
Wednesday Apr 13 |
| Weightlifting 45:00 [2] | |
| shoes: Asics orange |
| Lifted mostly for my legs. I got to have my cake and eat it to as I lost weight and gained strength. |
| Running tempo 1:01:00 [3]8.0 mi (7:37 / mi) | |
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| Ran 5 X 1000 with 200 m rest. Plus 6 X 200 with 200 m rest. Times for 1000's all 406 and 407. The 200 all in 41 or 42. The rest of the distance was warm up and cool down. Lifted weights earlier int he day so this made the running a tad tougher as I did squats with 85 pds. |
Tuesday Apr 12 |
| Running tempo 59:00 [3]8.0 mi (7:22 / mi) | |
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| ran one mile at tempo or 6:35, then two times 1/2 mile at tempo 320, 314, and then 4 X 200 hard or 40, 40, 41, 41. The rest of the distance is warm up, cool down and recovery between the faster stuff. Able to talk with ease on the slower laps so may not be my treshold probably a tad faster. |
Monday Apr 11 |
| Running 1:20:30 [1]10.0 mi (8:02 / mi) | |
| weight:118lbs shoes: Asics orange |
| ran along the C and O canal. Not sick enough to check the sick box just still not feeling 100% yet. Stepped on the scales this morning and between travel and being sick lost a couple. The weather felt great eventhough I miss San Diego's weather. |
Saturday Apr 9 |
| Running 1:04:00 [1]7.0 mi (9:08 / mi) | |
| (sick) shoes: Asics orange |
| Still so sick on Friday did not train just slept most of the day. Went out on Saturday and ran on the trails. Felt OK, but was careful not to push it. Had a coughing bit in the middle so walked for a couple of minutes to let it pass. |
| swimming 20:00 [1]0.6 mi (33:18 / mi) | |
| (sick) |
| Wanted to stretch my legs out after all of the sitting at the conference and on the plane. wanted to swim longer had a massage appointment to get to. Did a mixture of strokes plus kicking. |
Thursday Apr 7 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
| (sick) shoes: Asics orange |
| ran before my flight. With all of the sitting, five hours, knew I had to do some kind of activity. Ran by the bay and part of this was on the beach. Slept well so felt better. |
Wednesday Apr 6 |
| Running 41:00 [1]5.0 mi (8:12 / mi) | |
| (sick) shoes: Asics orange |
| ran to the drug store to get antihistamines and back to the hotel. Distance is an estimate. |
Tuesday Apr 5 |
| Running 8:15 [1]1.0 mi (8:15 / mi) | |
| (sick) shoes: Asics orange |
| Tried to run with my cold. My throat hurt so much had to turn around after 1/2 mile. |
Sunday Apr 3 |
| Running race 19:44 [4]5 km (3:57 / km) vdot: 50.6 | |
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| Did the Carlsbad 5000 for hard effort. Thought I would have no problem running sub 19. My throat is really sore what I initially thought was from the dry air in San Diego; on Monday as I am writing this it is a sore throat. Probably caught it on the long flight (5 hours) to get here. My joints are a tad achy also probably from the beginning stages of getting a cold. Did not sleep well the night before again so two nights of little sleep. Finally last night, Sunday, slept a lot. Ran the first mile in 617, mile two split 1235, 3 mile 1906 and finish 1944. 20th place out of 893 master's women. The field was master women only. Women went really fast early running the first 800 m very fast so fast that I may have been as far back as #80. By mile one quickly moved up and throughout the race was passing. Thought I could pick up the pace just felt really tired an my legs were really dragging. |
| Running 17:00 [1]2.0 mi (8:30 / mi) | |
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| Warm up, picking up my number and some quick sprints. Also had to use a porta john after surving this the race was going to be easy. |
| Running 1:00:00 [1]7.5 mi (7:59 / mi) | |
| shoes: Asics orange |
| Long cool down afterwards plus able to watch a couple of other races. Well organized race as I jogged by the results area and they were all posted less then one hour after the conclusion of the race. |
| Running 24:00 [1]3.0 mi (7:59 / mi) | |
| shoes: Asics orange |
| Dropped off the rental car by the airport so ran back to the hotel. This was kind of my fourth run of the day so my legs were a tad dead plus the temps were in the high 70's. |
Saturday Apr 2 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
| shoes: Asics orange |
| Easy run along the bay and ocean. Weather cool with light breeze. did not sleep well last not as the bed is not that comfortable. Rather tired so should sleep better tonight. |
Friday Apr 1 |
| Running 52:00 [1]6.5 mi (7:59 / mi) | |
| shoes: Asics orange |
| Had to much packing to catch my flight, so moved my planned 16 mile run until today and cut back the mileage to rest a tad before the race. Ran over to the Conference center, listened to a seminar and ran back. Distance is an estimate. After flying for 5.2 hours wanted to be sure I acclimated quickly to the time and weather. Drank a lot of fluids as I seem to dehyrate a little quicker in the dry weather. |
| Running 51:30 [1]6.5 mi (7:54 / mi) | |
| shoes: Asics orange |
| Ran back after the seminar. Legs feel good considering the long flight and big! change in weather- left the dreary east coast for lots of sun and 77 degree at the time of my run. Thought I could get away without carrying a water bottle bought one quickly for the run home. The smallest size I could find was 20oz so this added a lot of weight. Still ran faster probably due to my legs feeling better plus familairity. |