Friday Sep 30 |
 | Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Took it easy since Saturday's workout is a little bit tougher then usual. Ran part of this on trail. |
Thursday Sep 29 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| First run of the day. |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| Second run of the day. felt somewhat blah in the beginning and then my legs just kind of woke up half way through. Thus, the pace is deceptive as I was slow, slow in the beginning and much quicker at the end. Work has been extremely busy, in a good way, still going from one project to the next. |
Wednesday Sep 28 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Recovery day. Tonight is another massage. |
Tuesday Sep 27 |
| Running 2:04:00 [3]16.0 mi (7:45 / mi) | |
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| Effort more like 3.5 Ran 2.5 miles easy, three miles on threshold or 20:08 (needed to go to the bathroom really, really bad) easy for about 7.5 and three miles (not sure if the distance is correct) threshold in 21. Towards the end it was very dark so I know this slowed me down. Not bad as I was wearing my trainers plus a water bottle. |
Monday Sep 26 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Recovery day. Now my arms and shoulders are really tired from all of the yard work this past weekend. |
Sunday Sep 25 |
| Yard work 1:00:00 [3] | |
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| Finished taking down the fence and hauling it away. Now my arms are really tired between the weight workout and pulling out the fence. Cleaned up the area and filled in the post holes with mulch and top soil. Makes the yard look a lot bigger. Actual work time was over two hours. |
| Running 2:07:00 [1]16.0 mi (7:56 / mi) | |
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| Rather tired from all of the yard work so ran out for 8 miles in 64 mins and returned in 63. Had to hurry home to see New England beat Pittsburgh. |
Saturday Sep 24 |
| Running 2:00:00 [1]15.0 mi (7:59 / mi) | |
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| After my stellar (sp.) performance on the trails at the Great Eastern decided today to mostly trail run. Started out with a group and as no one wanted to go more then five miles I was on my own for most of this. |
| Yard work 1:00:00 [1] | |
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| Worked on the area where the fence was removed. I had over 40 feet of fence removd so it is taking a while to really clean it up. Today I also mulched. Actually work time was over 2 hours. |
| Weightlifting 1:00:00 [2] | |
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| Lifted for my legs, back and sit ups. Leg curls with 100 pds. lots of free weights and my usual reps of sit-ups. This was the last exercise in my day so all today's exercising was catching up with me. Probably will be a couple of weeks before my legs are real fresh after the long run last weekend. Planning to O on Sunday will get an extra workout as we will have to pin punch. |
| Yard work 1:00:00 [3] | |
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| After looking how nice the house looked with the one fence removed we decided to remove the fence on the other side ourselves. We worked on it for two hours and realized it was going to take a lot longer so we finished on Sunday. Actual work time was over two hours. |
Thursday Sep 22 |
| Running 1:35:30 [2]12.0 mi (7:57 / mi) | |
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| Had to work some to keep this pace, so put it as a #2 workout. The massage last night did wonders; aside from working a lot on my legs he worked on my neck and it much more flexible plus it is not so stiff. The stiffness is probably more from leaning over a microscope versus the running which I am sure add some stress. If he works on it a couple more times I might be able to breath from both sides while swimming something that is tough to do right now because of the left side range of motion. |
Wednesday Sep 21 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| another easy run to recover. |
Tuesday Sep 20 |
| Running 41:00 [1]5.0 mi (8:12 / mi) | |
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| A little slow in the beginning and was able to pick me speed up after a while. Still a little bit stiif, but I have a massage this eve. |
Sunday Sep 18 |
| swimming 25:00 [1]0.5 mi (49:58 / mi) | |
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| Just to loosen up. |
| Yard work 1:00:00 [1] | |
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| Worked on the yard for three hours cleaning up around where the fence used to be. |
Saturday Sep 17 |
| Running long 6:25:14 [3]32.5 mi (11:51 / mi) +2335m 6:01 / km | |
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| Great Eastern 50K. Finished 5th women, first master's and 14th out of 92. Ran faster then the male master's winner. Splits
2.1 miles 16:50
8.0 1:03
11.1 1:30
16.4 3:00 (this had a lot of climb and rocky!)
21 4:35 (even more climb and far more rocky!) bathroom break on this leg.
24 5:05
30.4 6:10
Finish 6:25:14 or 15:14 for 2.1 miles all downhill.
No blistering from the race. Much hotter with few nice views like I had in San Francisco. came into the aid station at mile 21 with at least 10 other people and left them all behind. Waited a little bit at the finish line just needed to hurry to the hotel for a shower and check out. |
Thursday Sep 15 |
| Running race 3:00 [3]0.85 km (3:32 / km) | |
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| Part of a five man relay race here at work. The director fired the starting gone well actually blew the whistle to start the race. Ran about 5 secs faster then last year. Our team's overall time was 4 secs faster still not fast enough to reclaim the title we were second overall and will still be included on the plaque. felt rather quick even with no speed workouts and lots and lots of longs. Probably came from the weight loss that made me quicker. |
| Running warm up/down 30:00 [1]3.5 mi (8:34 / mi) | |
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| Before and after race. Some of this is walking and also did some quick sprints to warm up. |
Wednesday Sep 14 |
| Running 1:12:00 [1]9.0 mi (7:59 / mi) | |
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| Went on a hash. A fair amount of this is on trails. distance is an estimate. planned to run 10, just with hashes you never know how long it will be. |
Tuesday Sep 13 |
| Running hills (6 X hill) 48:00 [3]6.0 mi (7:59 / mi) | |
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| Ran to the hill in the Bethesda neighborhood. Ran up 6 times and jogged down for a recovery. Used a different hill with somewhat more grade. Times to run the hill: 71, 71, 72, 72, 72, 71. Jogged back for recovery. First run of the day. feel pretty good I think the day off yesterday helped eventhough I spent an hour mowing and weeding the yard on Monday. |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| Second run of the day. Ran the 800+ m loop that will be used for the relay on Thursday. About 100 teams will show up to try and dethrone us as we defend our title. |
Sunday Sep 11 |
| Orienteering long 2:42:39 [1]*** 8.85 km (18:23 / km) +290m 15:47 / km | |
| 18c shoes: Orienteering spikes |
| First time out Oing in a while. Towards the end of the course tired of navigating eventhough my legs felt great. The course setter managed to use the whole park. |
| Running 41:00 [1]4.55 mi (9:00 / mi) | |
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| Ran out on the trails after finishing. Paced based off the mile marker posts on the trail. Needed to get some more mileage in. |
Saturday Sep 10 |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| First part of my run. |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| Second part of my run. Ran part of it along the water inlets in Edgewater. needed the change of scenery. |
Friday Sep 9 |
| Running 1:04:00 [1]8.0 mi (7:59 / mi) | |
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| Took it easy with two big days of running in front of me. |
Thursday Sep 8 |
| Running 2:07:00 [1]16.0 mi (7:56 / mi) | |
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| ran downtown and took the meto back. |
Wednesday Sep 7 |
| Running 20:00 [1]2.5 mi (7:59 / mi) | |
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| Ran to the gym. |
| Weightlifting 20:00 [3] | |
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| Lifted. The gym was almost empty; nothing like the first medical school exam to clear the place out. |
| Weightlifting 20:00 [3] | |
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| Lifted. The gym was almost empty; all it took was for the first medical school exam to clear the place out. |
| Running 20:00 [1]2.5 mi (7:59 / mi) | |
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| ran back from the gym. |
Tuesday Sep 6 |
| Running 1:36:00 [1]12.0 mi (7:59 / mi) | |
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| I think sitting in the kayak caught up with me. I was rather stiff and never loosened up, thus the slow time. I also mowed the lawn and did some weeding yesterday. |
Monday Sep 5 |
| Running 1:11:00 [1]9.0 mi (7:53 / mi) | |
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| Ran to the boat house from Bethesda via the Capital Crescent trail. Tried to take it easy going out knowing I would have an uphill run with more heat on the way back. |
| Kayaking 1:00:00 [2]3.0 mi (20:00 / mi) | |
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| Rented out a kayak and paddled around the Potomac River. Thought it would be easier to go upstream first, but with the strong headwinds just as tough or even tougher returning. Quickly got out of the boat so I was not to stiff. All the sea kayak were out so the river was very crowded with boaters, canoes and kayaks. |
| Running 1:12:30 [1]9.0 mi (8:02 / mi) | |
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| Tougher coming back was low on water so had to find some. It was warmer coming back, plus I had to gain elevation coming back of the CCT. A little bit stiff after getting out of the kayak that just has a plastic seat and it is difficult to move your legs much. Took about two miles to loosen up and run normal speed. |
| Yard work 1:00:00 [1] | |
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| Spent two hours cleaning up the yard and mowing. After being away the garden needed some work. Started to weed around the fence in the front yard and we decided the ugly thing has got to go. |
Sunday Sep 4 |
| Note | |
| (sick) |
| not feeling well so ended up catnapping for the afternoon. felt better by the eve after my husband made me some chicken soup. Decided to wait until the next day before exercising. Just felt dizzy, nausea with a headache. Not sure if it was dehydration or something I ate after the race. |
Saturday Sep 3 |
| Running warm up/down 30:00 [1]3.0 mi (10:00 / mi) | |
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| The race was advertised to start at 8:00. I found out as I was waiting around at 7:55 that the race did not start until 8:30 because the kid fun run would go first. Well, this gave me time to find a bathroom and to re-warm up more doing some extra sprints. |
| Running tempo 20:20 [4]5 km (4:04 / km) | |
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| Ran the Kentlands 5K so I would show up in the Summer rankings. This is almost the last day you can race to have it count, plus you must have at least two races. Finished 12th female, 73 overall out of 450+ runners and second Master's. The prize was a nice fleece top. Started close to the front of the pack and people took off really fast; of course I spent the rest of the race catching most of them back. After about one mile I could tell I ran a 50K the week before, but still managed to keep my miles pretty even running the first one in 6:30 and through mile two in 12:34. Some of the variation is due to lots of turns. Temps were probably in the low 80's when the race started. A rather flat and fast course maybe even faster then Haines Point because no wind to deal with. With fresh legs easily could have run low 19. A 70 year old man ran it in 17:14. |
| Running 1:04:00 [1]8.0 mi (7:59 / mi) | |
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| Long cool down after the race and right to a massage. My legs did not feel tight at all with all of the running and traveling this week. |
Friday Sep 2 |
| Note | |
| (rest day) |
| Received my prize in the mail from the Leesburg 20K race ended up being money. Resting today before the race on Saturday. |
Thursday Sep 1 |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
| slept:9.0 weight:117lbs |
| Planned to run 16 just had an experiment that took longer, so ran shorter. slept well again last night so my body is back to local time. The blisters on the back of my heels are pretty much healed no longer any pain when I run. |