Training Log Archive: zerfasIn the 30 days ending Sep 30, 2006:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||
Saturday Sep 30, 2006 #
Running 1:56:00 [1] 12.0 mi (9:40 / mi)
(sick)
Ran on the trails. Arrived a little late so ran the first six miles alone along the way picking up large branches on the trail. Ran the first six in 1:02 and ran back with part of the group, once I caught them in 54 mins. Cool morning with rain after one hour. Have not slept well the last two nights so took a long nap. The man who organized the run is recovering from knee surgery so it was nice to have some support on the trail eventhough with the cool weather never needed more water, but the oreos were a nice treat. I kept thinking it was the changing weather ends up I have a mild cold. I have not had one for well over a year so guess I am due.
Weightlifting 50:00 [3]
saw someone at the end of the run that ran Steamtown two times and he told me how fast the course is and that he PRed two times plus it is hard on your quads. So.... back to the weightroom. Lifted until it closed.
Friday Sep 29, 2006 #
Running 52:00 [3] 7.0 mi (7:26 / mi)
Ran with four miles at marathon pace. Too much to do today so all the more distance I could cover at lunch.
Wednesday Sep 27, 2006 #
Running tempo 22:00 [4] 2.75 mi (8:00 / mi)
Ran 4 X 800 with 400 rest in between. Took a long rest. Able to run the 800's right around 3:20.
Running warm up/down 33:00 [1] 4.0 mi (8:15 / mi)
Weightlifting 50:00 [2]
A much needed session in the gym. Upper body somewhat stronger. legs OK after Sunday's run. Might try to get another massage on Thursday just to speed the recovery along.
Monday Sep 25, 2006 #
Running 1:20:00 [1] 10.0 mi (8:00 / mi)
Recovery day. Since my massage is on Tuesday ran today. Legs seem to be fine.
Sunday Sep 24, 2006 #
Running tempo 1:33:47 [4] 13.11 mi (7:09 / mi)
Parks half marathon. Ran it as a marathon pace run. I knew the twisting and turning of the trail would be difficult for me never in a running rythm since the trail quickly changes direction and climb. The first two miles went well since the race started on Viers Mill Rd before going on to the path that took you into Bethesda. Finished 12th out of 598 women and 78th out of 1266 total runners. Somewhat discouraging this time in the beginning of the race. Knew I would be passed just lots of people went by me and by the time I reached the trail two miles later I was in no better placing then 300th maybe as far back as 400th. Ran the first mile in 7:02 not pushing it at all just letting gravity pull me down and 13:58 through mile 2 again careful not to brake my legs at all. Stayed straight letting everyone else weave around me. After two miles this stopped and I finished the rest of the race constantly passing others including at least 15 women. I slowed some at mile 11 to just before 13; this is the part of the CCT that is packed gravel and somewhat rocky. With racing flats I felt more of the rocks, had to pick my feet up more, did not get a good push off, plus dodging walkers and dog walkers. Picked my pace back up again once I was on pavement. Finished the closest time ever to Donna Moore; within less then a minute. Finished first in my age division and will receive a $50 gift certificate. Feel fine enough that I wanted to weightlift late in the day just could not find my ID so it will have to wait until Monday.
Yard work 30:00 [1]
Instead of the weightroom cleaned up the yard until it was too dark.
Running warm up/down 30:00 [1] 3.0 mi (10:00 / mi)
Mixture of walking and running to the start that was further away then I thought once we parked the car. Sat on a beach towel until about one minute before the gun went off well actually yelled "go". After the race walked and jogged some plus ate lots of food. Finished the race in the nick of time before the rain started. Temps stayed the same with mid 70's, high humidity and overcast.
Friday Sep 22, 2006 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Ran to the shop to pick up the car once it was repaired. The shop did a nice job fixing up from it being hit in the parking lot at Hemlock Overlook. Planned to run 10 just after what I did yesterday I think this is enough considering the upcoming half marathon on Sunday.
Thursday Sep 21, 2006 #
Running warm up/down 24:00 [1] 3.0 mi (8:00 / mi)
Ran about two miles before the start of the race with four 100 m pickups.
Running race 2:45 [5] 0.84 km (3:16 / km)
Our team ran the second heat so we had to wait around a bit before the relay started. Five people run 800 m each and I was fourth. We were second last year so this year I had us in the same heat with the first place team. They must have lost one of their good runner's because they were never a threat to beat us. I knew the winner's time from the previous heat so when I handed to our anchor I knew he had plenty of time to win it. Slight uphill in the beginning flat and slight downhill before handing off the baton. Missed my PR by one second if this was on a track would have easily beaten it due to it being flat. Our team ran it in 13:59, an improvement of 11 secs over last year, second place was 14:25.
Wednesday Sep 20, 2006 #
Running 1:48:00 [3] 12.0 mi (9:00 / mi)
ran on the trails with 6 miles in 50 minutes ran the rest of the distance slow. Came by one really large black snake that was stretched across the entire trail plus a couple of toads. First somewhat cool day in a while.
Tuesday Sep 19, 2006 #
Running tempo 22:30 [3] 3.0 mi (7:30 / mi)
ran 4 X 1200 with 200 m rest. 1200's in 408, 405, 405 and 405. Ran the 200 m in between very slow. Did not have to share the track with anyone just a bunch of gawking HS kids.
Running warm up/down 32:00 [1] 4.0 mi (8:00 / mi)
Ran to the track and back. Made it back in time just before it started to rain. Stretched for a few minutes after the last interval so I gawked at the HS kids as most of them could not do one push up.
Monday Sep 18, 2006 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
Planning to do my repeats today because have a massage on Tuesday. Not feeling overly fast so decided to wait one day and do them as originally planned. Want to run them with ease.
Sunday Sep 17, 2006 #
Orienteering 52:30 [1] *** 3.2 km (16:24 / km) +95m 14:17 / km
7c weight:117lbs
Ran the brown course at Hemlock Overlook as a warm up. Lots of spiders to deal with.
Running 2:00:00 [3] 14.0 mi (8:34 / mi)
After finishing the O course changed really quick for the second part of my workout. Ran on the trails going towards Fountainhead Park. I was running the easy miles at 9 mins/mile pace so for the marathon pace I went 8 mins/mile for six miles. After slowed back to my easy pace and finished. When I came back to my car discovered a note in which someone hit me backing out. Got an estimate of $569 to repair the side of my car.
Yard work 40:00 [1]
Lots of rain + sunny days = tall grass. After all of this mowed the lawn and with the shorter days had to do it before dinner.
Saturday Sep 16, 2006 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
Weightlifting 1:00:00 [2]
Spent sometime in the weightroom which I will need in a couple of weeks. Dids lots of sets of everything plus 200 sit ups.
Friday Sep 15, 2006 #
Running 55:00 [1] 7.0 mi (7:51 / mi)
Ran mostly on the roads and some on the packed dirt of the CCT.
Thursday Sep 14, 2006 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Recovery day.
Wednesday Sep 13, 2006 #
Running tempo 1:22:00 [4] 11.0 mi (7:27 / mi)
Ran two slow to warm up; three at tempo in 19:55 (slight downhill); two easy; three at tempo in 20:05 (uphill). Added one easy mile at the end for a cool down.
Monday Sep 11, 2006 #
Running 2:07:00 [1] 16.0 mi (7:56 / mi)
Switched my day to run this since I have a massage on Tuesday and actually have to work in the daytime. Ran part of this on the half marathon race course just going in the opposite direction. Looked backwards on the Veirs Mill section and it is going to be a fast early two miles. Effortless pace losing sometime in the intersections and darkness. Couldn't resist looking at the new BMWs.
Sunday Sep 10, 2006 #
Kayaking 1:20:00 [2] 4.5 mi (17:47 / mi)
Went kayaking in VA. More fun when they bring you up river and you kayak down. Some Level 2 rapids to deal with could not resist going back and playing in them while my husband caught up. Towed my husband for about 20 mins for extra training. Could really feel it in my arms. wanted to go longer he just had enough.
Running 47:22 [1] 5.5 mi (8:37 / mi)
Ran around the Manassas Battlefield. The trail were well groomed so I moved along well. Time includes speed reading the different signs on the battlefield. Mostly went around the first battle part.
Saturday Sep 9, 2006 #
Running long 3:08:00 [1] 20.0 mi (9:24 / mi)
Ran on the Greenway Trail running out and back. Stayed cool the entire time I was in the woods just some of the open fields were rather hot. Did not have to drink much of my water or powerade for the entire run. Ran the first 10 in 1:33 and returned in 1:35- stopped to pet a couple of dogs on the way back. The trail had little mud and debris so this made it fast.
Friday Sep 8, 2006 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Ran to the gym and back.
Weightlifting 30:00 [2]
Tried to spend a little more time weightlifting since I have not been going as much as I planned.
Wednesday Sep 6, 2006 #
Running 1:20:00 [1] 10.0 mi (8:00 / mi)
Ran the first 10 miles much easier this time. Only a light rain to deal with part of the time later became sunny. Caught up with some other people training for the Army 10 miler so ran with them for 5 miles talked a lot so kept my pace nice and easy. They finished in Bethesda which was convenient because I picked up the pace for the next part of the workout.
Running tempo 35:30 [3] 5.0 mi (7:06 / mi)
Ran at marathon race pace. Not bad considering I had my trainers on plus carrying about two pounds of water.
Running 48:00 [3] 6.0 mi (8:00 / mi)
walked for about 100 m after finishing the race pace to drink water and powerade. Started slow and after two miles started the next part of the workout alternating one minute surges with one minute of easy for a total of 10. Jogged in easy to the Smithsonian Metro for a mini cool down. Ran the surges around 6:45/mile pace and the easy around 8:30/mile pace.
Running warm up/down 18:00 [1] 2.0 mi (9:00 / mi)
Ran back home after getting sick on the Metro. Just jogged slow to get back home. Thought I would feel better after eating; did not, so showered and took a short nap. Felt fine once I woke up.
Yard work 30:00 [1]
mowed the lawn.
Tuesday Sep 5, 2006 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
Easy run since I have a tougher workout on Wed. Sent in my registration to the Steamtown Marathon.
Monday Sep 4, 2006 #
Running 1:18:00 [1] 10.0 mi (7:48 / mi)
Planned to run 12 just cut it a little short since going so much on Sunday. Ran by some of the places that we hung up signs for the upcoming half marathon to be sure they were still up.
Yard work 1:00:00 [1]
Actually spent two hours removing a yucky bush that was planted too close to the house and dryer outlet. Put in the shrubs that we purchased the day before. Was really energetic and put in the mulch.
Sunday Sep 3, 2006 #
Event: QOC: Wheaton
Orienteering 1:06:06 [1] 3.3 km (20:02 / km)
recovery day so ran the shortest course. Had to micro orienteer #9 so lost lots of time. Woods very slow for me between the normal flora of Wheaton plus the storm made it extra slow. Almost bailed out since I was volunteering that afternoon. Had to quickly download and go.
Orienteering warm up/down 9:00 [1] 1.0 mi (9:00 / mi)
Jogging around to warm up.
Cross training 30:00 [1]
Hung up signs at intersections advertising the upcoming half marathon so people know the roads are closed. Lots of driving, running around near intersections and putting up signs. Actually took three hours just in time for my next adventure.
Saturday Sep 2, 2006 #
Running long 3:08:00 [1] 24.0 mi (7:50 / mi)
Ran from home to downtown passing through Virginia to add some distance. Only a light rain when I started just with the 3+ inches of rain over the past two days everything was wet. My feet quickly got wet and stayed that way throughout the entire run. My feet began to macerate towards the end of the run. Planned to run down Beach drive just well warned by bikers that is was well flooded so used the CCT instead. All the fair weather people stayed home so very lonely run except for catching another man and running with him for about two miles before passing him.
Running 9:00 [1] 1.0 mi (9:00 / mi)
called my husband from the Metro since I did not want to run on my feet that much more plus I was cold from sitting in the air conditioned Metro car for 20 mins. The blow dryers at Union Station only did so much to dry my clothes since I was dripping wet from the heavier rain I encountered only five miles into the run. Ran until I saw him coming up the road just to keep myself warm. Showered and stayed bearfooted to let my feet really dry.
Friday Sep 1, 2006 #
Running 46:00 [1] 6.0 mi (7:40 / mi)
With Ernesto passing through had a very wet run of course it made it faster and easier. The race director of the Parks Half marathon offerred me a free entry since I assisted with the man that was hit by the deer in the Riley's Rumble Half marathon.