Sunday Aug 31 |
 | Orienteering 2:18:11 [3]7 km (19:44 / km) +190m 17:23 / km | |
| |
| DVOA french creek North. As usual had lots of troubles with one control. I was actually at this charcoal pit and did not see the control came back to it sometime later and looked real careful and then I saw it. |
Saturday Aug 30 |
| Running 21:00 [1]2.5 mi (8:23 / mi) | |
| |
| Warm up and cool down for race |
| Running 41:35 [5]10 km (4:10 / km) | |
| |
| PVTC track race. Thought Tim Good would show up for the race; he was in the 10 K racewalk being held when I arrived. Only women in the 10K; had a 5K starting at the same time on the opposite side of the track. Ran all alone. |
Thursday Aug 28 |
| Running 1:49:30 [2]14.0 mi (7:49 / mi) | |
| |
| Starting to get in shape-finally. After not having the heat and humidity to deal with for a week could feel it some when I was running. |
Wednesday Aug 27 |
| Running 41:00 [2]5.0 mi (8:12 / mi) | |
| |
| |
Tuesday Aug 26 |
| Running 1:04:00 [4]8.0 mi (7:59 / mi) | |
| |
| Ran 4 X 1200 with 400 jog. Warm up and cool down of two miles. Ran the 1200's in 449, 448, 447 and 447. After the massage last night legs felt like jello. |
| Running 43:00 [1]5.0 mi (8:36 / mi) | |
| |
| Recovery after intervals. Ran in the "dark" as the DC area had a massive power outage. Had to jump over downed trees and branches. Sounds like orienteering? |
Monday Aug 25 |
| Running 42:00 [1]5.0 mi (8:23 / mi) | |
| |
| easy run this morning to try and reacculumate (sp.) to the local weather again. back to reality.... No time yesterday to run due to the long flight and time change. Almost got bumped in Phoenix; had my clothes to run just in case. Never got the tail wind so in the air for 4.5 hours. and 1+ hrs on the other leg. |
Saturday Aug 23 |
| Running 2:42:00 [2]20.0 mi (8:06 / mi) | |
| |
| Went for a long run along the beach using the bike trail, next thing a triathlon appeared. The course for them was 10 miles; out 5 and back 5 so just ran with them for part of the training. finished the run by running on the sand for the last three miles. |
| Cross training 1:00:00 [1] | |
| |
| More sea kayaking in the bay. Much to busy with boat traffic for the sea lions that slept the day away on the buoys. |
Friday Aug 22 |
| Cross training 2:00:00 [2] | |
| |
| sea Kaying in the bay. Seals swimming underneath and catching some three foot waves. |
Thursday Aug 21 |
| Running 1:52:00 [2]14.0 mi (7:59 / mi) | |
| |
| Started out run ended up on the rougher part of SB. Ran back to the beach and went the other direction down the beach ended up being the nicer areas. Able to see the ocean most of the run, plus got some hills in. Very tiring run; tough to keep the pace. In training all day so tough to get on my legs and run. |
Wednesday Aug 20 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
| |
| Recovery run. Ran away from the ocean to try and get more hills in the workout. |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
| |
| Ran along the beach. Made for slow running. |
Tuesday Aug 19 |
| Running 1:10:00 [4]8.0 mi (8:44 / mi) | |
| |
| Interval training with 2 miles of warm up and cool down. Waited for sunset. Used the Santa Barbara CC track which keeps the lights on for runners and soccer players. Had to dodge runners, soccer players and balls to get the workout in. Ran 6 X 800m 3:12 3:09 3:08 3:10 3:10 3:06. Need a place to start; at times had to get airborne to avoid stepping on people or a ball. Temps in the high 50's haven't seen this for a while. Quickly chilled when drinking water. Nice ocean breeze. |
Monday Aug 18 |
| Running 1:20:00 [2]10.0 mi (7:59 / mi) | |
| |
| After 10 hours of traveling which included 5.5 hours of flying went for a run. Legs felt OK. The drop in temperature and humidity made the difference. The temp at run time was low 70's with 60% humidity. Ran along the ocean until it was to steep and then used the trail. Had to hurry back for the wine and cheese at the hotel. Got in the jacuzzi (sp.) to relax my legs. |
Sunday Aug 17 |
| Running 1:02:00 [1]8.0 mi (7:45 / mi) | |
| |
| Easy run to recover. |
| Weightlifting 45:00 [3] | |
| |
| Did not have much time to lift. Needed to pack. Mostly worked the legs. |
Saturday Aug 16 |
| Running 1:54:30 [3]14.0 mi (8:10 / mi) | |
| |
| Run on the C and O. Temp in the low 80's and 100% humidity. Stung by a bee when it got trapped in my hair of course I was the furthest point out. Ran faster in by 1:30 versus out. |
Friday Aug 15 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
| |
| Recovery day. |
Thursday Aug 14 |
| Running 1:08:00 [2]8.5 mi (7:59 / mi) | |
| |
| Trail run. Needed a change of scenery. |
Wednesday Aug 13 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
| |
| Recovery day. Leg still a bit off. |
Tuesday Aug 12 |
| Running 1:10:00 [5]8.0 mi (8:44 / mi) | |
| |
| Ran the mormon temple hill five times. Half mile up and jogged down. Distance includes warm up and cool down. Very humid this morning. |
Monday Aug 11 |
| swimming 45:00 [3]1.5 mi (29:59 / mi) | |
| |
| Lots of freestyle with drills and breastroke drills. enough of being a guppy back to running. |
Sunday Aug 10 |
| swimming 1:20:00 [3]2.5 mi (31:59 / mi) | |
| |
| Mixture of strokes and intervals. Some kicking also. |
Saturday Aug 9 |
| swimming 45:00 [3]1.5 mi (29:59 / mi) | |
| |
| swam one mile in 26 mins. Not to bad considering most of the training has been dry land. Followed up with some kicking before the pool closed. |
| Weightlifting 1:00:00 [3] | |
| |
| Circuit training. |
Friday Aug 8 |
| swimming 1:00:00 [3]1.8 mi (33:20 / mi) | |
| |
| back to the pool to get the pressure off my leg. Swam some just to get used of the pool again. Did not want to push the distance. |
Thursday Aug 7 |
| Running 2:08:00 [2]16.0 mi (7:59 / mi) | |
| |
| ran point to point. My shoe felt a little loose so I tied tighter- what a mistake! I cut some of the blood supply off to the front of my leg and also the lymph tissue could not drain. I felt fine when I was running one I stopped and ate I had a hard time just walking. By the morning it was swollen slowly starting to drain away. Hopefully back on my legs by Tuesday. Back to the pool. |
Wednesday Aug 6 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
| |
| Recovery day. |
Tuesday Aug 5 |
| Running 1:48:00 [4]14.0 mi (7:43 / mi) | |
| |
| Ran 14 miles with 30 minutes at 6:51 pace. |
Sunday Aug 3 |
| Running 1:03:00 [1]7.0 mi (9:00 / mi) | |
| |
| Recovery day. Carried books back to the library and mail. |
Saturday Aug 2 |
| Running 2:45:00 [1]20.0 mi (8:15 / mi) | |
| |
| Waited for the thunderstorms to pass. Started out on the run and the humidity was 100%. Could see the water steaming off the hot pavement. Ran from the house way into Princes Georges County and back. Stopped at the hospital for a convient bathroom and to fill up my water bottle. It was so humid I was drinking a bit more then usual. Started out with one liter which is usually enough water drank that and needed more. |
Friday Aug 1 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
| |
| Recovery day. |