Sunday Mar 30 |
 | swimming 1:35:00 [3]2.2 mi (43:11 / mi) | |
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| Intervals; spent a lot of time in between intervals as rest. Probably could have handled a tougher workout with more distance. |
Saturday Mar 29 |
| Orienteering 1:50:15 [3]6.8 km (16:13 / km) +215m 14:00 / km | |
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| O event at Pine Grove Furnace. Dry run for SVO to get ready for the A meet. Had call up lines with pre-marked maps. Had to write name on back of map and had e punching. So few people at the event saw lots and lots of deer and only one competitor on the course. My calves were killing me so running was a lot slower. Bowled five strikes in a row in the dark that evening at moonlight bowling. |
Friday Mar 28 |
| Running 24:00 [3]3.0 mi (7:59 / mi) | |
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| Lower extremities hurt so much had to cut the run short. Lots of heat and stretching. |
Thursday Mar 27 |
| Bike riding 45:00 [3]20.0 mi (2:15 / mi) | |
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| Went on stationary bike to let legs recover- very stiff. Watched NCAA championships. Put some tension on the fly wheel. This is one exercise that makes me sweat were as running does not. |
Wednesday Mar 26 |
| swimming 28:00 [2]1.0 mi (28:00 / mi) | |
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| Swam easy mile mostly free with a few laps of breaststroke just to get used of the water again. |
Saturday Mar 22 |
| Running 41:56 [5]10 km (4:12 / km) | |
| ahr:140 |
| Piece of Cake RR run by MCRRC. Somewhat hilly. First time able to race after trying 6 previous times. Of course the gun would not fire to start the race the starter just said go. Legs not strong enough to go any faster heartrate on the lower side. |
| Running 18:00 [2]2.0 mi (9:00 / mi) | |
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| Two miles of warm up and cool down for the race. Did some quick sprints. |
Tuesday Mar 18 |
| Running 21:45 [3]3.0 mi (7:14 / mi) | |
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| Ran three miles at marathon pace plus one mile warm up and cool down. |
Sunday Mar 16 |
| Running 1:38:00 [2]12.0 mi (8:09 / mi) | |
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| Ran down and back up the CCT. |
| Orienteering 1:21:00 [3]4.9 km (16:32 / km) +160m 14:13 / km | |
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| Ran brown course from day 2 of US champs. No need to warm up did that already. Did not O for two months; could tell. Make yucky easy mistakes. Pace count? What's that? |
Saturday Mar 15 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| Easy run around the base just to loosen the legs. |
| Weightlifting 1:00:00 [5] | |
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| Lifted for my legs mostly. Squated with 75 pds; the most ever. Benched with 65 for one more week. |
Thursday Mar 13 |
| Running 45:00 [2]5.0 mi (9:00 / mi) | |
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| easy run about half on trails wanted to see how muddy and beat up they are after the winter. Wore singlet and shorts and was plenty warm enough. |
Wednesday Mar 12 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| Easy recovery day. Bowled four games almost strong enough to bowl five consistently. Able to throw strikes throughout the four games. |
Tuesday Mar 11 |
| Running 1:15:00 [5]8.5 mi (8:49 / mi) | |
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| Ran intervals of 6 X 1200 with 400 m rest and 2 X 200 with 200 m recovery. Times: 453, 450, 448, 442, 440, 444, 41, 40. Time includes some plyos. |
Sunday Mar 9 |
| Running 2:10:21 [2]16.0 mi (8:09 / mi) | |
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| Long run through Kensington, Wheaton, Bethesda and Chevy Chase. Part on trails rest through back streets. Some climbing as the area is somewhat steep |
| Weightlifting 30:00 [3] | |
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| Pulled out chicken wire fence and posts. Only recorded half of the time. |
Saturday Mar 8 |
| Running 52:00 [3]6.0 mi (8:39 / mi) | |
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| Ran slow to rest for the next day. Bowled a lot so my legs were tired. 14 pd ball takes more out of my legs then I thought. |
Friday Mar 7 |
| Running 40:00 [3]5.0 mi (7:59 / mi) | |
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Thursday Mar 6 |
| Running 1:04:00 [2]8.0 mi (7:59 / mi) | |
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| First plan was to run five; felt good enough so ran 8. |
Wednesday Mar 5 |
| Running 42:00 [1]5.0 mi (8:23 / mi) | |
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| Recovery day. |
Tuesday Mar 4 |
| Running 7.0 mi ( / mi) | |
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| One mile warm up and cool down. Track somewhat clear of snow. Ran track practice mostly in the second lane as the first lane is still covered with snow. Not on the track for a month noticed the difference. Fast twitch had the month off and did not want to do much. 5 X 1200 with 400 meter recovery. 453, 452, 451, 449, 444. Started to feel good finally at the last two. Not sure how much extra distance being out one lane adds.
Maybe one sec per lap? |
Sunday Mar 2 |
| Running 2:50:00 [1]19.0 mi (8:57 / mi) | |
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| Ran from Grosvenor to Union Station. Ran around through some neighborhoods and through the woods to get off the narrow road. Lost a lot of time here just to avoid traffic. Later on part of the trail were dry and other parts deep wet snow. Could have run it in shorts very warm running down Beach drive. |
Saturday Mar 1 |
| Weightlifting 1:00:00 [4] | |
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| Lifted for my legs, biceps and triceps. Benched 60 pds X 5. The best ever. |