Sunday Apr 30 |
 | Kayaking 3:00:00 [1]5.5 mi (32:43 / mi) | |
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| Slow trek down the Little Manattee River. People saw mannattee the day before but they seemed to have gone back to the ocean when we came through. |
Saturday Apr 29 |
| swimming 45:00 [1] | |
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| swimming in the pool in the backyard. Somewhat warm, but managed not to over heat. |
Thursday Apr 27 |
| swimming 35:00 [1]1.0 mi (35:00 / mi) | |
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| Swam easy to stretch out my legs. Swam 2 X 50 at 38 and 40 secs otherwise went easy. |
Wednesday Apr 26 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
| slept:8.0 |
| Time to start running some again. The lack of sleep and the long plane ride finally caught up with me today. The massage tonight hopefully will make my legs feel better which are rather stiff from the race and a lot from the long plane ride with the sitting. |
Tuesday Apr 25 |
| Yard work 1:00:00 [1] | |
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| Mowed the lawn and other general yard clean up. |
| Bike riding 20:00 [1] | |
| slept:4.0 |
| Went on the stationary bike just to get my legs moving again. |
Saturday Apr 22 |
| Running race 4:07:44 [5]50 km (4:57 / km) +250m 4:50 / km vdot: 45.1 | |
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| Raced the Ruth Anderson 50K. Original plan was to race the 50 mile with a goal of running under 6:40. About 25 miles into the race I was starting to quickly fall off the pace and decided to end at 50K. I thought the time was really slow ended up being a course record by 15 + mins. Splits later. |
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| C • Congratulations 1 |
Wednesday Apr 19 |
| Running 51:00 [1]6.0 mi (8:30 / mi) | |
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| Ran slow with some pick ups at the end. |
Tuesday Apr 18 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Ranked 54th in the open and 7th master's for 2005 by Washington Running Report. Also rec'v $100 in prize money from the National Marathon. |
Monday Apr 17 |
| Running warm up/down 24:00 [1]3.0 mi (7:59 / mi) | |
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| Running tempo 21:00 [3]3.0 mi (7:00 / mi) | |
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| ran three miles at marathon pace on the CCT. Ran at a 6:55/mile pace on the way down and 7:05/mile pace on the way up. felt really good at this pace the lack of mileage accounts for this. |
Sunday Apr 16 |
| Kayaking 1:00:00 [1]2.0 mi (29:59 / mi) | |
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| convinced my other half to go out on the Potomac. Not many people out so for the most part had the river to ourselves. Took it real easy. Nice not to have to use my legs. |
Saturday Apr 15 |
| Running 1:50:00 [1]14.0 mi (7:51 / mi) | |
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| Ran downtown initially starting with a group that quickly splintered and when I stopped to go to the bathroom I was on my own. We ran the first mile in 8:20 when I started race walking people got the idea we were going to slow. Started to go faster running some miles in 7:30. Ran on Haines Point to add mileage catching the tail end of the race. |
| Yard work 1:00:00 [1] | |
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| Transplanted a couple of bushes that were not growing well. Cleaned up the flower bed hopefully now it is not so crowded so everything will grow better. |
Thursday Apr 13 |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| Recovery day. |
Wednesday Apr 12 |
| Running tempo 1:10:30 [3]10.0 mi (7:03 / mi) | |
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| ran at marathon pace. Kept the miles really steady. |
| Running warm up/down 18 [1]2.0 mi (9 / mi) | |
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| Did not want to go into marathon pace without some warm up. Walked some at the end and stopped at the water fountain since I did not carry water. Now it is time to taper. |
Tuesday Apr 11 |
| Running tempo 40:00 [3]5.0 mi (7:59 / mi) | |
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| Ran 2 X 2000 with a goal of 6:30/mile. Ran both of them in 8:10 with 400 m recovery in between. Only one more hard workout before I start to taper. |
| Cross training 10:00 [1] | |
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| Stretching. |
Monday Apr 10 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| recovery day. |
Sunday Apr 9 |
| Orienteering 50:00 [1] | |
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| After going to #6 before going to #5 decided to call it a day. I do not want to compromise my race. Woods were very fast and open. |
| Running 56:00 [1]6.5 mi (8:36 / mi) | |
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| Wanted to get some more mileage in so changed to running sneakers and ran on the roads and trails in the park. |
| Yard work 1:00:00 [1] | |
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| Working on the yard some more. Started realizing it was time to get the lawn mower out. Worked for two hours only recorded one. Flipped over all of the dirt for the garden expanding it slightly. |
| Running 10:00 [2] | |
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| Running drills in the field. |
Saturday Apr 8 |
| Running warm up/down 18:00 [1]2.0 mi (9:00 / mi) | |
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| Before and after my tempo run. |
| Running tempo 33:20 [3]5.0 mi (6:40 / mi) | |
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| goal was to run 6:30/ mile for five miles. Ran part of this with others by going to the Georgetown race for Healthcare 5K. The course was in and around campus so had to be careful with cars. Went through the first mile in 6:28 and lost time when about 3/4 of a mile was on a somewhat rocky wet trail. Rained throughout the race. I went through the finish line in 20:52, took off my tag and kept going for the rest of the run. Ended up running fast enough to be first female and fourth overall out of about 80 runners. Very low key so no results posted as of yet. Second place female was about 90 secs behind eventhough she ran with me for the first mile. Nice prizes in which I rec'v two restaurant coupons worth $90. Lots of food afterwards also. Timed it just right finished my run and came back to Red Square, the place the race started and finished just in time for awards. Almost the entire field was Georgetown students on a few older people. |
| Weightlifting 1:00:00 [2] | |
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| Lifted mostly for my legs. New upper body machine added to the gym so I had to try it out. |
Thursday Apr 6 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| trying to work on my pace for the race. Ran the first mile along Beach drive in 7:52 slowed down a bit and ran the next one in 7:55. Had my trainers on so with racing flats will be a little bit easier. Ran the other miles a little bit faster. |
Wednesday Apr 5 |
| Running 1:17:00 [1]10.0 mi (7:41 / mi) | |
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| ran downtown and took the Metro back. Started thinking I was in better shape during the marathon and also during the 13 mile marathon pace run. Ran easily at this pace. Seem to recover rather fast now. Rather windy run the whole way especially once I was in DC. |
Tuesday Apr 4 |
| Running tempo 47:00 [3]5.5 mi (8:33 / mi) | |
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| ran 8 X 400 yards with about one minute rest. Goal was to run in 1:38 fast on almost all of them running 1:34, finally the last two ran in 1:37. The rest of the distance is warm up and cool down. Incredibly hungry afterwards when we went out to eat. I weigh the same just from the pictures I can tell I have thinned down. |
Sunday Apr 2 |
| Running race 1:09:24 [3]10.0 mi (6:56 / mi) vdot: 49.3 | |
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| Marathon pace run. Planned to run 13 at @ 7:05 pace so ran the race and kept going for three more miles. As the race brochure promised it was hilly especially for the first six miles and was somewhat easier after this point. I ran the first mile in 7:05 which was somewhat uphill and the rest of the field was totally flying by me. I think the second marker was off a bit since I passed through it in 15:30 and went through five miles in 35:38. Began to pass people back around three miles and for the rest of the way in. Stayed on pace until mile eight after this is was downhill miles so picked up my pace without realizing I was going that much faster. Ran through the finish line, it was a chip race, and kept going using back roads for three more miles. Ended up fourth overall, third master's and 44th out of 311. Did not hang around for awards had to much to do. Some how managed to have wind in my face the whole way. Felt very comfortable able to talk with no problem as a man in the race was doing the same type of training as me. |
| Running tempo 21:15 [3]3.0 mi (7:04 / mi) | |
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| Slowed down a little for the last three miles. Walked a bit a the end and did not add this mileage. Went into get food and most of it was already gone. Results were already posted. |
| Running warm up/down 9:00 [1]1.0 mi (9:00 / mi) | |
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| Before the race did not want to go to my marathon pace without some warm up. Also, looking for a bathroom, as usual too many women not enough bathrooms. |
Saturday Apr 1 |
| Running 1:40:00 [1]12.0 mi (8:20 / mi) | |
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| Took it easy ran some of this on trails. |
| Yard work 1:00:00 [1] | |
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| Worked on the yard for two hours raking leaves, cleaning up flower beds, planting flowers and seeding the areas where the fence used to be. Tough lifting 60 pds of top soil out of the back of my car. |