Sunday Apr 29 |
 | Running race 4:31:00 [5]50 km (5:25 / km) vdot: 40.4 | |
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| Decided to finish the 50 K since my time for the 50 miler would be around 7:30 much slower then I wanted. Not sure I will try to run the ultra distance again beyond the 50K. The weather was somewhat ideal with temps in the low 50's and warming to the mid 60's by the end of the race with overcast the entire time. |
Tuesday Apr 24 |
| Running tempo 21:05 [3]3.0 mi (7:01 / mi) | |
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| Ran this at marathon race pace. Ran the first mile a bit fast in 6:53 after that slowed the pace a bit. Weather in the low 80's. With all of this recovery time it is easy to go fast when your legs are rested. |
| Running warm up/down 24:00 [1]3.0 mi (7:59 / mi) | |
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| 1.5 mile warm-up and 1.5 cool down. Ran with my hair down just to keep the heat in might end up being in the high 60's race day at least I might adjust a little. |
Monday Apr 23 |
| Weightlifting 1:15:00 [2] | |
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| Another great session in the weightroom. Worked the core muscles a fair amount, but did not neglect the legs and upper body either. Some of this time was spent stretching which made my legs feel good. Skipping running yesterday I think helped some also since the weather forecast looks like it will be cooler. |
Sunday Apr 22 |
| Yard work 1:00:00 [1] | |
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| Worked on the yard more including the first mow of the season. Actually worked two plus hours just do not want to over inflate the log that much. The yard is starting to look half decent adding flowers will help. Ended up forgoeing the O meet for more leisurely activity of frisbee golf. Changed the way I throw and it goes almost twice as far so made lot of pars and had a couple of birdies. Never tried this course before seems to be the easiest one so far with flat ground and well place trees or maybe I am better it going around them. Heavily used as I had to wait for the people in front of me to finish with someone else immediately behind me. |
Saturday Apr 21 |
| Running 1:50:00 [1]14.0 mi (7:51 / mi) | |
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| Ran point to point ending at the Post Office Pavilion for food. No one in my group was there so ran alone the whole way. |
| Yard work 2:00:00 [1] | |
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| My yard work including carrying the mulch to the backyard. The winter was brutal on the yard and now it is going to take some work to make it look half decent. |
| Weightlifting 1:15:00 [2] | |
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| Wanted to lift some more before my race. Ended up doing a lot since the gym was so empty including the 40 yard dash. My previous PR at this distance was 7.7 so curious if I was any faster. WOW! ended up running 7.05 and that is after lifting some weights and the morning run. |
Friday Apr 20 |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| After skipping Thursday so I could O on Sunday went for a run. |
Wednesday Apr 18 |
| Running tempo 1:11:00 [3]10.0 mi (7:06 / mi) | |
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| Ran marathon pace. Felt somewhat easy, but rather be conservative with the pace. |
| Running warm up/down 7:50 [1]1.0 mi (7:49 / mi) | |
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| Ran the first half mile and last half mile easy. Trying to stay on an 8:00 min/mile pace. |
| Weightlifting 1:15:00 [2] | |
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| Another productive day in the weightroom. Wished I had done this kind of workout a long time ago. My back was a little sore from the last time due to bad form improved it a lot this time so it felt much better. Had a massage at night to help it heal. Worked a lot on my legs. |
| Yard work 1:00:00 [1] | |
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| Cleaned up the flower beds, flipped over some soil and added mulch. Still need to do the backyard. Makes the yard look much better. |
Tuesday Apr 17 |
| Running warm up/down 28:00 [1]3.5 mi (7:59 / mi) | |
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| Running tempo 19:00 [2]4.4 km (4:19 / km) | |
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| 2 X 2000 with 400 m rest. Ran both of them in 8:20. Felt easy helped that I ran with someone on the first one for the first mile. |
Monday Apr 16 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Time to start tapering. Know several people that ran the Boston Marathon so glad that I skipped. |
Sunday Apr 15 |
| Weightlifting 45:00 [2] | |
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| very little time today for the gym- that April 15th deadline. |
Saturday Apr 14 |
| Running long 3:10:00 [1]24.0 mi (7:54 / mi) | |
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| ran with a group for the first half going over the Pike's Peek course up and back. Ran the rest alone. Ended up running around 7:40-7:45 miles in reality loosing time in interstections and for commentary about the course. Ran the second half alone which was much smoother since I did not have traffic to deal with. After thinking our team was DQed in the marathon received the heart rate monitor today in the mail- it is really nice! |
Friday Apr 13 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| easy run before the long on Saturday. The O meet on Sunday will be interesting with the nasty weather forecasted for the area. |
| Note | |
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| After thinking that are team had won the National marathon it looks like we were DQed. We were DQed when one person on the team, whose time did not count toward the win, did not run the race. Another person who had his number gave it to someone else that ran the entire race going across the finish line never bothering to tell anyone he/she was not the person on the bib and associated with the chip. |
Thursday Apr 12 |
| Running 1:12:00 [1]9.43 mi (7:38 / mi) | |
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| Ran on the C & O canal with a group. Ended up being two of us that could run together. Ran until it was almost dark. Pretty good pace considering it was slightly wet packed sand. I had no problem talking at this pace plus I was carrying water that I really did not need. time includes a bathroom stop. |
Wednesday Apr 11 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Recovery day. |
| Weightlifting 1:10:00 [2] | |
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| This session seemed to be productive. Have to modify/figure out how to do it in my gym versus the other place. Someone actually asked me if I was an ultrarunner. Most people before were completely clueless that I even ran- maybe this workout is really working. That started a conversation with someone else who was running a half marathon that asked me for advice. Almost did the entire workout skipped a couple things due to the time. Still need to make it a list which is easier to follow. |
Tuesday Apr 10 |
| Running warm up/down 24:00 [1]3.0 mi (7:59 / mi) | |
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| Running intervals 28:00 [4]4.5 mi (6:13 / mi) | |
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| Ran four set of 4 X 300 with 500 m rest between the sets and 100 m rest in between each one. Managed to run fairly well with times of 63 and 64 with a couple at 65. Only two of us in the group and he is somewhat faster so ran them alone. |
Monday Apr 9 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Ran to the gym and back. |
| Weightlifting 20:00 [2] | |
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| Wanted to get some training in with my new routine. Only did part of it plus not enough time to do all the sets I want. My legs felt better once I was done rather stiff from yesterday's run due to the cold weather plus need more flexibility which this workout gives. |
Sunday Apr 8 |
| Running long 3:20:00 [1]25.0 mi (7:59 / mi) | |
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| ran easy even with the cold weather. Took the metro back and ran part of the way back to the house. Did not add this mileage at this point just junk mileage after 25. Did not run smoothly until after two hours probably because of how cold it was. Planned to go to the gym just the offer of food far outweighed wanting to lift weights. |
Saturday Apr 7 |
| Running 1:20:00 [1]10.0 mi (7:59 / mi) | |
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| ran on the C & O canal. Found a place in College Park to place disk golf. Looks like it is really nice plus no one was using it when I went by. |
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| C • disc golf 2 |
Thursday Apr 5 |
| Running 55:00 [1]6.5 mi (8:26 / mi) | |
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| Went with a group and some showed up that I could run with. |
Wednesday Apr 4 |
| Running long 3:18:00 [1]24.0 mi (8:15 / mi) | |
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| Fairly ideal weather for running long. Ran along the C & O canal occasionally seeing bikers and dog walkers eitherwise alone most of the time. Ran some of this distance on roads. started out slowed and picked it up towards the end partly due to the winds pushing me a bit that picked up during the run. You know it is a long run when the weather changes throughout the run. It started out cold and overcast with clearing and winds later in the run. Yesterday's training probably did not make this run any easier. Only time I had to get a long run in. |
Tuesday Apr 3 |
| Running warm up/down 30:00 [1]3.75 mi (7:59 / mi) | |
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| Running intervals 20:00 [4]3.0 mi (6:40 / mi) | |
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| Ran 4 X 800 with about 2.5 min rest. The group was rather splintered so ran backwards on the track to catch back up with the group. Ran in 301, 259, 304 and 302. Huge improvement over last week. Did not want to do much more since need a long run on Wednesday. |
| Weightlifting 1:20:00 [3] | |
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| My new weightlifting training that take somewhat longer. Did not do the entire workout this was enough for this time. Found it a lot tougher versus my usual weight training so the effort was more like a "3". I have such a tough time with some of the workout it can only help because I am so weak in these areas. |
Sunday Apr 1 |
| Weightlifting 2:00:00 [2] | |
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| Made major changes to my weightlifting routine. So much so that I do very few of the lifts I did before. I think this will carry over to my running a lot more, but it will take a while to see the results. Just doing a different sets of lifts is refreshing since the last routine was getting rather boring. |
| Running 1:08:00 [1]6.8 mi (10:00 / mi) | |
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| Trail run. After the previous workout all the more time I had to get some mileage in. |