Thursday Jun 29 |
 | Running 46:30 [1]6.0 mi (7:45 / mi) | |
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| Ran on the C&O canal. Met with a group from the running club and was quickly informed that no one here would be going my pace, so I ran alone. Since it was an out and back so the group on the way back. Stretched waiting for everyone else to finish. |
Wednesday Jun 28 |
| Running hills 51:00 [3]6.0 mi (8:30 / mi) | |
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| First run of the day. Went to a near by neighborhood hill and ran up it 6 times with a slow jog for recovery. First sunny day so extremely humid as the ground starts to dry out. |
| Yard work 30:00 [2] | |
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| Yard clean up after the storms. |
| Running 1:20:00 [1]10.0 mi (7:59 / mi) | |
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| Second run of the day. Once it was sunny again slowed way down. Very stiff from the running etc. finally found a new masseuse that I will see on Saturday. Ran along Beach Drive since it is still closed from the heavy rain. Very clear of mud and debris just no cars. |
Tuesday Jun 27 |
| Running 1:02:00 [1]8.0 mi (7:45 / mi) | |
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| With the warm rain just breezed along in my run. I was very wet when I finished as the East is getting constant rain. |
Monday Jun 26 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran to the gym and back. With more rain in the forecast wanted to run some in dry weather. |
| Weightlifting 20:00 [3] | |
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| Lifted mostly for my legs. The place was almost empty so easy to get the weights I wanted. |
| Note | |
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| Looking for a different masseuse. After the gym raised the price to $85 for 50 mins it was even too rich for my blood. |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| With the rain to keep me cool ran much faster and with ease. Totally wet sneakers when I got home. |
Sunday Jun 25 |
| Kayaking 1:00:00 [1]3.0 mi (20:00 / mi) | |
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| A little bit of rain kept everyone away so had the river to myself. Rained slightly, but plenty of animals to look at including heron, frogs, barn swallow and ducks. |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| after kayaking ran around the mall. Much easier to run at this pace probably due to the overcast day and much cooler temperatures. Wanted to go to the weightroom just not enough time had to look decent for the evening concert. |
Saturday Jun 24 |
| Running 2:23:00 [1]18.0 mi (7:56 / mi) | |
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| After working had a very large late lunch and started to run. Big mistake! All of the blood went to my stomach and not to my legs felt like I weighed a ton. The upside at least I never felt hungry for the whole run. All of the heat and humidity added to make this tougher also. |
Thursday Jun 22 |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
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| Ran to the gym and back as warm up and cool down. Some of my co-workers were running the low key race across the street at lunch time and they invited me to go with them. |
| Running 23:36 [1]3.1 mi (7:37 / mi) | |
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| ran in the low key 5K at lunch across the street. Made sure not to race using my trainers and going slow. The course seems fast, but has been measured as 5K. Stung on my palm by something early in the race. The adrenaline kept the swelling down and it is not bothering me much. fair amount of heat and humidity. Lots of good places in the race to practice downhill running. |
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| C • Adrenaline 1 |
Wednesday Jun 21 |
| Running 1:35:00 [1]12.0 mi (7:54 / mi) | |
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| Ran point to point. Took the Metro back. |
Tuesday Jun 20 |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| Another hot run, but managed a good pace. First run of the day. |
| Running hills 44:00 [2]5.0 mi (8:47 / mi) | |
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| did a slow warm up with 5 X 400m hill. Jogged down real slow since it is real hot. Did the first one on the sunny side of the street and switched to the shady side, eventhough it was with traffic, for the others; ran them about 15 secs faster. |
Monday Jun 19 |
| Running 1:03:00 [1]8.0 mi (7:53 / mi) | |
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| forgot to put my sneakers in my gym bag so ran from home by this time the storm passed and it was extra humid. |
Sunday Jun 18 |
| Running 1:04:00 [1]8.0 mi (7:59 / mi) | |
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| Ran in the middle of the day again and it seemed hotter. Ran more in the open versus Beach drive that has more shade. |
Saturday Jun 17 |
| Running 2:03:00 [1]16.0 mi (7:41 / mi) | |
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| Starting to rebuild my mileage. ended up running in the middle of the day so it was plenty hot. Rather unadventourous run on Beach drive until I was close to DC and a deer was just standing in the trail. I thought this was kind of strange since it would not move and when I was within about 10 feet then I noticed a fawn stuck in the brush near by. The fawn got stuck when the mother went to the stream for water and could not get up the steep embankment. I ran around the mom and went downstream and got the fawn to walk slowly upstream to a place it could get out easily. Mom seemed relieved to get her baby back. I knew it was hot when I was sweating after this run. Planning to lift weights just so hungry by the end of the run. |
Thursday Jun 15 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Recovery day. Stopped briefly to look at the nest of yellow crested heron. |
Wednesday Jun 14 |
| Running 1:50:00 [1]14.0 mi (7:51 / mi) | |
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| ran out and back. On the way back passed people with a black lab that was off leash. The dog decided to follow me and I thought it would turn around once it was to far from it owners. Seemed to want to stay with me using an easy trotting pace. Decided not to look backward thinking I was encouraging the dog, but after two miles the dog was still with me. Luckily found someone else with a cell phone and called the people to get the dog back ran back slightly, but had them make the effort to get the dog back by meeting me at an intersection. Nice dog to run with. Lost some time dealing with this still think I ran back a tad faster versus out. |
| Weightlifting 40:00 [3] | |
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| Yard work 35:00 [1] | |
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| Mowed the lawn. |
Monday Jun 12 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Recovery day. |
| Weightlifting 1:00:00 [3] | |
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| Worked myself a lot more in the weightroom this time. The marathon has 955 feet elevation drop so I need to work my legs a lot more. Did lots of squats, leg curls, etc. |
Sunday Jun 11 |
| Running 1:52:00 [1]14.0 mi (7:59 / mi) | |
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| Ran along the C & O canal. |
Saturday Jun 10 |
| Weightlifting 1:00:00 [2] | |
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| Did 100 sit ups, squats with 85 pds and leg curls with 100. |
| Running 1:20:00 [1]10.0 mi (7:59 / mi) | |
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| Ran to the hash, hashed and ran home. Very long hash, but not surprising since the hare is a runner himself. In and around Kensington so it was very hilly. |
Thursday Jun 8 |
| swimming 1:45:00 [2]2.3 mi (45:39 / mi) | |
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| Completed the whole workout which included 1000 yds of kicking. We did relay training at the end. |
Tuesday Jun 6 |
| swimming 1:15:00 [2]2.0 mi (37:29 / mi) | |
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| Long intervals including 2 X 400, 4 X 200, 4 X 100, 4 X 50. Some of this time is rest in between sets. The workout was actually 3.5 miles, but this was enough for me. |
Sunday Jun 4 |
| swimming 30:00 [2]0.75 mi (39:59 / mi) | |
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| Drills and sprints. |
| Cross training 15:00 [1] | |
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| Water running. |
Saturday Jun 3 |
| swimming 45:00 [2]1.5 mi (29:59 / mi) | |
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| Swam with some drills. The locker room was so grouse(sp.) that after complaining a couple of times just decided to clean it myself so picked up the deck scrub brush and bleach. The lifeguard never wondered why I took the hose into the locker room to wash all the bleach off. It had not been cleaned since January so lots of growth. |
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| C • Sp? 1 |
Friday Jun 2 |
| swimming 50:00 [2]1.5 mi (33:20 / mi) | |
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| Finished most of the workout that I could not do on Thursday. Lots of long intervals and fairly long rests- that time is added in eventhough I was just hanging on the wall. |
Thursday Jun 1 |
| swimming 10:00 [2]0.25 mi (40:02 / mi) | |
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| Only warmed up for 100 yards and started the workout. The storm came in real fast so we had to get out of the pool. Waited for a while for the storm to pass just it looked like it was going to be a while. Managed to swim 3 X 100 50 drill/ 50 swim in 1:30. |