Thursday Nov 30 |
 | Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| Recovery day. |
Wednesday Nov 29 |
| Weightlifting 1:00:00 [2] | |
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| Lifted only my upper body. This time added more to the my list. These lifts after I finished made my back feel a lot better. Wanted to stay a little longer just wanted to get the intervals in before dark. |
| Running 30:00 [1]3.5 mi (8:34 / mi) | |
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| Warmed up for two miles and cool down for 1.5. Somewhat short on times since had home stuff to deal with in the AM that took a while. |
| Running intervals 18:00 [4]3.0 mi (6:00 / mi) | |
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| Ran three times one mile with 2.5 mins of rest. Did the rest by jogging around so this distance is not added. Ran the first mile of the Turkery Burnoff race so the first and third mile was downhill and the other uphill. It is not totally downhill with a slight climb at about 3/4 of a mile. Ran them in 553, 610 and 557. With a little extra recovery time made a big difference plus I ran them alone. Once I finished had to cool down quickly since the park closes at 4:30 and the ranger was announcing for people to leave. Had a massage in the evening. |
Monday Nov 27 |
| Running 1:07:00 [1]8.5 mi (7:53 / mi) | |
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| Legs feel good today. |
Sunday Nov 26 |
| Running 2:00:00 [1]12.0 mi (10:00 / mi) | |
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| Since it was such a nice day ran on the trails. Felt OK the slow stuff never seems to be a problem. |
Saturday Nov 25 |
| Note | |
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| MCRRC Turkey Burnoff 5 miler |
| Running race 33:46 [5]5.0 mi (6:45 / mi) vdot: 48.4 | |
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| MCRRC Turkey Burnoff 5 miler. Race was a mix start of both the 5 and 10 milers and unless you asked you did not know the distance people were running. Most people seemed shy about taking the front row so I just started up front. The first mile was downhill which I ran in 6:14. Saw Tim just a little bit behind me at this point since the race had plenty of places of out and backs to view the competition. He took advantage of the downhill which we all had to crawl up on the way in. I felt fine on the downhill the uphill made by legs burn almost instantly and I slowed a lot passing through mile 2 in 13:00. A few people passed me which I managed to pass back by the end of the race. Thought I could catch the first women, but I have competed against the second place women and this time I was closer to her in which she beat me by 45 seconds before it was over 2 mins. Finished third women and 21st out of 305 total also first Master's. Saw Tim finish as my brother and I were pulling out. |
| Running warm up/down 31:00 [1]3.5 mi (8:51 / mi) | |
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| Warm up before the start of the race I had very heavy legs plus I was stiff. Two and one-half miles of warm up did not help this much. So much for recovering from the workout two days ago. |
Friday Nov 24 |
| Running 40:00 [3]5.0 mi (7:59 / mi) | |
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| ran easy adding 4 strides at the end. Relatives were looking at the airplanes- I've seen the Air and Space enough. |
Thursday Nov 23 |
| Running warm up/down 36:00 [1]4.5 mi (7:59 / mi) | |
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| Ran to the track and back as a warm up. The weather improved immensely from the evening before. It hardly rained on my way over, but by the time I reached the track the rains were a bit more steady and it continued this way even on the run home. Still had wet shoes just managed to not be shivering like the night before. Still had the winds since the track is a bit higher. |
| Running intervals 22:00 [4]3.0 mi (7:19 / mi) | |
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| Ran 6 X 600 m in 214 or 215. Took a long easy rest walking at least 100 m before starting again. Ran alone so had a lot of wind and rain to contend with, but managed to stay warm enough since temps were now in the low 40's. More like a 4.5 effort. Worried I might be running these within 48 hours of racing, but thought I could recover OK. |
| Hiking 20:00 [0]2.0 mi (10:00 / mi) | |
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| Hiked around a bit in Great Falls-VA. Would have gone more distance just totally dark. Nice to walk off some of Thanksgiving. |
Wednesday Nov 22 |
| Running 24:00 [1]3.0 mi (7:59 / mi) | |
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| Planned to run intervals just temps were only in the high 30's with heavy rains and the track was just one big puddle. Very cold after running this short of a distance since I was totally wet from the rain and the winds. |
Monday Nov 20 |
| Running 55:00 [1]8.0 mi (6:51 / mi) | |
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| Wanted to run longer but needed to make it to the gym before it closed. It was a great science day so did not running until somewhat late. |
| Weightlifting 45:00 [2] | |
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| A little faster at my new routine. Managed to get it all in before the gym closed. |
Sunday Nov 19 |
| Running long 2:40:00 [1]16.0 mi (10:00 / mi) | |
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| Tried out my new free trail sneakers (INOV). Just ran for time not sure what distance I really covered so the distance is an estimate. I had a couple of rock scrambles in the run so lost some time plus plenty of stream crossings. The trail shoes are extremely lightweight felt great since I did not blister at all plus they grip the trail well. It advertised that adventure racers like these shoes plus they are very narrow. |
| Yard work 30:00 [1] | |
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| finished the yard clean up. With guest coming did not have time for the weightroom. |
Saturday Nov 18 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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Friday Nov 17 |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| After running "extra" yesterday cut today's run short. Registered for the marathon. Had some extra energy since I ran somewhat slow on Thursday plus had to wait in a lot of intersections to cross the road. |
Thursday Nov 16 |
| Running 2:17:00 [1]17.0 mi (8:02 / mi) | |
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| Ended up on the slow side from all of the heavy rains today plus leaves in the street and the total darkness. Ran with my mini flashlight that helped some. I also overdressed for this thought it was cool so wore a long sleeve shirt that I did not need so was on the warm side after about two miles. Ended up getting in a real long downhill on Mass Ave- well lit so I could move along well in this part. Turned off my watch in an intersection and did not turn it back on so the time is an estimate might have been a couple minutes slower. |
Wednesday Nov 15 |
| Yard work 30:00 [1] | |
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| Picked the rest of the vegetables in the garden and flipped the soil. Raked up leaves in areas of the backyard where the trees are bare. The Japanese Maple still needs a couple more days to lose them all. Actual work time more; just don't want to add too much to my training log. |
| Running intervals 1:00:00 [3]7.75 mi (7:45 / mi) | |
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| Ran 5 X 1000 m at threshold. Ran with another group that was running 800m and just added 200m. Took a slow 200m recover since it took a while for the group to catch back up. Warmed up and cool down was two miles each. Ran the 1000's in 403, 405, 407, 405, 403. We were all talking a lot so we were very aerobic which made our pace a tad erratic running some of the 200 in over 50 seconds. Perfect weather for me to run in with low 60's and not many people on the track. |
| Weightlifting 50:00 [1] | |
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| Hurried to the gym before it closed to weightlift. Modified my schedule since I was no longer getting much benefit out of what I had been doing. This time I am only doing one set of each plus I am now keeping all leg lifts together doing them first and progressing to other body parts keeping all those lifts together. Able to get through the routine this quick so plan to add more. Ended with 150 sit-ups. With this new modification able to add some extra plates/weight or reps to about one-half of my lifts. Probably after I do this a couple of times will be able to add more. Before I was mixing up the leg lifts with upper body lifts to let the muscle group rest. |
Tuesday Nov 14 |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| With class and a meeting in the morning this is all the more I could squeeze in. |
Sunday Nov 12 |
| Running 1:10:00 [1]9.0 mi (7:46 / mi) | |
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| Ran easy at this pace. The temps dropped into the low 50's with rain and wind so this probably contributed to the faster run. Also purchased a new pair of sneakers. My last two pairs have only been OK to use these feel real comfortable and fast with the added bonus of cushion without the extra weight. |
Saturday Nov 11 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran easy. Ran 4 X 100 m. Did not add the time in for these. Very warm easily mid 70's with sun. |
Friday Nov 10 |
| Running 2:00:00 [1]15.0 mi (7:59 / mi) | |
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| Planned to run with VHTRC on their annual memorial run. On this run you visit the different memorials. I ended being the only one to show up so I ran to most of them all alone. Some places in the run there was a lot of climb and drop. Visited the Io Jima, Air Force and Arlington Cemetary. Planned to run only 10 just ended up being more mileage to reach these memorials. Very ideal temps started in low 50 and mid 60's before I finished. |
| swimming 36:00 [1] | |
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| More kicking in the water with only a few laps of freestyle to warm up. Plan to meet with a personal trainer in lieu of going to PT for my back. Plan to try this for a few sessions and if this does not work go to PT. The swimming stretches my back out just it only feels good for about 1/2 day. |
| Yard work 30:00 [1] | |
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| Cleaned up the backyard leaves and brought them to the edge of the property. Prepared the house for the winter kind of funny to do when it was well into the 70's and sunny all afternoon. Took a catnap. |
Wednesday Nov 8 |
| Running 52:00 [1]6.5 mi (7:59 / mi) | |
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| ran easy. Perfect running weather with overcast and low 60's. |
| swimming 30:00 [1] | |
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| Swam a couple of laps for warm up the rest was just kicking using all four strokes. The swimming helped me stretch. |
Monday Nov 6 |
| Note | |
| weight:115lbs |
| Used the scale for luggage to weigh myself. Spent most of today just eating so probably back to my regular weight. Massage this evening. The results of the Stone Cat Ale marathon are posted and I finished 23th out of 133. |
| Yard work 30:00 [1] | |
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| leaf raking. One large tree is lost all of its leaves so raked all of the leaves to the edge of the property for pick up by the county. |
Sunday Nov 5 |
| Orienteering 1:32:24 [1]*** 3.7 km (24:58 / km) | |
| spiked:7/10c |
| Ran the brown course at the NEOC meet held at Breakheart reservation. OK until control number 4 lost at least 25 mins disappointing when I got to it since I was within about 20 m of it and did not get it. My brother ran with me also. Running the marathon played a part in the slow time since some of the uphill I would normally run OK was very tough. Last couple of controls lots of thicker woods to deal with. On a couple of other controls lost about 2 mins each. |
| Orienteering 19:24 [1]* 2 km (9:42 / km) +80m 8:05 / km | |
| spiked:7/7c |
| Went with my brother again just this time he did all of the navigating on the white course. Really felt the uphill on the trails, but fine runnig downhill so I managed to catch up to him again. |
Saturday Nov 4 |
| Running (trail) 4:25:02 [1]26.2 mi (10:06 / mi) | |
| slept:6.0 shoes: Integrator O spikes |
| Stone Cat Trail marathon. Race started at 6:15 so up early to get to the race on time. Finished second women not sure what place overall. Ran almost equal time for each loop stopped for a bathroom break on the second loop so this added some time. Great prizes! Everyone rec'v the gym bag plus I got a six pack of Stone Cat Ale and a gift certificate for a pair of trail shoes. Ran easy letting others pass early on fourth women passed one women at eight miles and the other at 24. Race was gently rolling hills with rocks and rootstocks as promised. Several times caught my shoes since the leaves were hiding a lot of the trail. Nice group that organized this event highly recommend. Ate some soup afterwards and drove back. Temps in the low 30's warming to the low 40's by finish. Dressed in layers. A little tougher running versus the Greenway. |
| Yard work 30:00 [1] | |
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| Once I returned helped my brother clean up the leaves. Have to wait and see if I can manage the local O meet. |
Thursday Nov 2 |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| Met up with another person so ran a bit slower. Ran the first two miles alone and the rest with him. |
| swimming 40:00 [1]1.0 mi (40:01 / mi) | |
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| Mostly did kicking with all four strokes. Did some freestyle as warm up and cool down. Also worked on my breastroke turn. |
Wednesday Nov 1 |
| Running (trail) 39:00 [1]4.4 mi (8:51 / mi) | |
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| Warm up on the Greenway Trail. Fairly flat section with little mud so ran easy at this pace. |
| Running tempo 27:00 [3]4.0 mi (6:45 / mi) | |
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| Switched to the roads to run the threshold portion with no mile markers did it based on time. Had the heavier trail shoes on so probably wishful thinking that I was running this pace. |
| Running (trail) 39:00 [1]4.4 mi (8:51 / mi) | |
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| Ran back easy on the Greenway to recover. Thought I would be slower able to maintain the same pace. Carried water with me the whole time so adds some wait. |
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| C • Stone Cat? 1 |