Saturday Jan 31 |
 | Running 2:51:30 [1]21.5 mi (7:57 / mi) | |
| |
| Went to Beach drive as it seemed this was the only place that was not snow covered. Ran with one group that was going 15 miles they were running around 8:10 pace. Ended up running 11+ miles with them. Another runner from the club turned into the parking lot so ran with him for another 10 at around 7:45/mile pace. Had no massage on Monday due to the weather so I was feeling extremely stiff and slow. Had a much needed massage later in the day. |
Friday Jan 30 |
| Running 1:04:00 [1]8.0 mi (7:59 / mi) | |
| |
| Ran around in Chevy Chase on some very very narrow roads. |
Wednesday Jan 28 |
| Running 1:34:00 [4]12.0 mi (7:49 / mi) | |
| ahr:138 max:152 |
| training with 40 mins at threshold or 6:54/mile. So much ice on the roads decided to do this workout on the treadmill. Had to wait for a treadmill so warmed up on the eliptical trainer for 10 mins until one was free. Ran 20 mins at 8:30-8:15 pace heart rate stayed lower then I thought 130 then dropped to low 120's as I warmed up. My stride was not as smooth as usual due to how short the treadmill is so this might have increased it some. Then slowly increased the speed to 6:54/mile pace. My heart rate was at low 150's. Ran for 10 mins on the treadmill at this pace and had enough of the treadmill so ran back to the locker room put on the polypro. Ran out the door and continued with the workout keeping my heartrate in the low 150's running around on the military base. The roads were very clean so did not worry about wiping out. Ran another 25 mins or so as a cool down. Let my heart rate go to low 130's which is probably an 8:00/mile pace for me. |
Tuesday Jan 27 |
| Running 1:02:00 [3]8.0 mi (7:45 / mi) | |
| |
| Downhill running at approx marathon pace. Did 8 repeats using a hill around the house. Did not want to slip so used my O spikes training in the sleet and ice covered roads. The gov't let out three hours early so had time to train in the daylight. |
| Note | |
| |
| Did some snow shoveling for about 20 mins did not want to add this as a workout not enough only about 7 inches. |
Sunday Jan 25 |
| Orienteering 1:06:47 [2]4.28 km (15:36 / km) +180m 12:54 / km | |
| |
| Plan was to run 8 miles or for about 64mins so went orienteering instead. I could feel the run some; seemed to recover fairly well considering the distance and all of the hills the day before. Probably the best a 20 mile training run I have ever had. Very cold day again. |
| Running 9:00 [3]1.0 mi (9:00 / mi) | |
| |
| Slow warm up before going out. Still have a bit of the cold just trying to train through it. |
Saturday Jan 24 |
| Running 2:38:30 [1]20.0 mi (7:54 / mi) | |
| rhr:48 slept:10.0 (sick) |
| Caught a cold so skipped the workout on Friday with the hope that the long run on Saturday would go well. Started from the Shady Grove Metro and ran home. Rolling hills early took almost one hour of running before I felt that good so the early miles are slow. Ran the Mormon Temple hill twice ended up with my fastest time up the hill. Maybe all I needed was 16+ miles of warm up? Felt great when I was done. Thought the cold would raise my heart rate surprisingly low. Still has a way to drop. |
Wednesday Jan 21 |
| Running 1:15:00 [4]10.0 mi (7:30 / mi) | |
| |
| Ran 30 mins with 800 m rest and then another 10 mins at around 6:50 pace. Ran the first one at 6:58/mile pace better then last week. the 10 mins ran at 6:45/mile pace. The rest of the mileage is warm-up and cool down. I could really feel the hills from yesterday and the day before. Three days of this, despite my pace, was a bit much. I earned my day off. |
Tuesday Jan 20 |
| Running 1:05:00 [3]8.0 mi (8:07 / mi) | |
| |
| Ran the Mormon Temple four times. By the third time I had enough. All the hill running in the last four days caught up with me. |
Monday Jan 19 |
| Running 1:12:00 [3]9.0 mi (7:59 / mi) | |
| |
| Went for a run incorporating the Mormon Temple hill. |
| Orienteering 45:00 [3]4.5 km (10:00 / km) | |
| |
| Second run of the day. Ran first early in the morning and waited until late in the day for this run. Went on the new Great Falls map. Picked some points and ran around. Knew I was at the right spot from the frozen foot prints. Searched one area for a missing control. Distance covered an estimate. Suprisingly felt pretty good. |
Sunday Jan 18 |
| Orienteering 15:00 [1] | |
| |
| Picked up three controls. Did not have anytime this day to get a run in as I was Event Director at a local meet. Came home and supper was on the table; vegeted on the sofa all night finishing up the business from the meet. |
Saturday Jan 17 |
| Running 2:29:00 [1]17.0 mi (8:46 / mi) | |
| |
| Ran on the Greenway trail. Rough in some spots the dirt trail felt real easy on the legs. Used my trainers half thought about running in spikes; maybe on the next run. Not sure what to think about the pace I ran. I know it is slower then pavement. |
Friday Jan 16 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| |
| So cold and windy did not look at my watch so time is an estimate. |
| Weightlifting 45:00 [3] | |
| |
| Did not want to spend to much time in the weightroom had a long run the next day to get up for. |
Thursday Jan 15 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| |
| Another cold run. Wore lots of clothes and felt fine. |
Wednesday Jan 14 |
| Running 1:15:00 [4]10.0 mi (7:30 / mi) | |
| |
| Ran 2 X 20 mins. Goal @ 6:50 ended up running 7:02/ mile pace on the first one and 7:05/ mile pace on the second one. Rested for 800m in between the two. The rest of the distance is jogging to and from the track. Even with the wind and all of the clothes I had to wear not far from my goal pace. |
Tuesday Jan 13 |
| Running 1:39:00 [1]12.5 mi (7:54 / mi) | |
| |
| Felt fine running on the hills through Bethesda. Found some suprisingly steep places. Wearing less clothes then the Saturday run so this probably helped. |
Sunday Jan 11 |
| Running 1:36:45 [3]12.0 mi (8:04 / mi) | |
| |
| Felt OK running even after the "race". A little tough climbing up the hills. Almost 20 degrees warmer then the day before so I ran with a lot more ease. I was going to go to the weightroom and had another offer. Went to the Air and Space museum addition and had a tour with the director and associate director around the museum. Probably walked about 2 miles inside the hanger looking at the airplanes just to slow to add as training. |
Saturday Jan 10 |
| Running 34:50 [5]5.0 mi (6:58 / mi) | |
| |
| I am not good at hills and don't like the cold much so what should I do? Run the Hillandale 5 mile. This is by far the most hilliest(sp.) course I have ever run plus at gun time the temp was in the single digits with a breeze. The coldest I had ever raced in before this was high 30's. I had to wear a lot of clothes just to think about staying warm. After one mile in the race only one person passed me otherwise I was passing a lot of people back throughout the race. One hundred meters into the race was third place women overall and first place masters's, and stayed in this position throughout the race. First championship race for MCRRC so, 10 points to start off the year. Maybe this time I will get in six races to get a prize. Only about 150 runners, a low turnout for our club. |
| Running 25:00 [1]3.0 mi (8:20 / mi) | |
| |
| Cool down and running analysis on a treadmill. Running in shorts in a singlet I felt very light. stretched some afterwards the cold air seemed to make me a bit stiffer or was it all of the hills? |
Thursday Jan 8 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
| |
| |
Wednesday Jan 7 |
| Running 1:03:00 [3]8.0 mi (7:53 / mi) | |
| |
| Ran in the cold. Went through Bethesda to make the training a little more hilly. |
Tuesday Jan 6 |
| Running 1:03:00 [1]8.0 mi (7:53 / mi) | |
| |
| Thought I was going so slow and ran the first couple at a 7:45 pace so slowed down more to bring the average pace down. Did not wear my heart monitor; might be a good idea to see how much I am really working. The cold front came through so it is back to reality; spring is over. |
| Weightlifting 45:00 [3] | |
| |
| Only able to do part of my routine. Very crowded, the most ever in this weight room, had to wait for machines and then others are asking you how quick you will be done. In five weeks most of them will be gone. |
Monday Jan 5 |
| Note | |
| |
| Trained a total of 1957 miles or an average of 37.6/ week, in 2003. Most of the training was running with some swimming miles in the total. The beginning of the year had low mileage with the training for the Chicago marathon brought the number up. This year probably will run about 2500 miles. |
Sunday Jan 4 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| |
| Last chance to enjoy training in "warm" weather. Seemed to recover just fine from yesterdays semi-long run. |
Saturday Jan 3 |
| Running 2:11:00 [2]16.0 mi (8:10 / mi) | |
| |
| Longer run on the C and O canal. Ran out in 65 mins much faster on the way back until I came to the rocky part with lots of people on the trail so it slowed me down a bit. Started out the temps were in the low 50's hit warm patches of air that was about 70 degrees further out on the run. waited until 1100 to run to be at roughly at the same time the marathon will start. flat, sandy run the whole way. |
Friday Jan 2 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| |
| |
Thursday Jan 1 |
| Running 1:03:00 [2]8.0 mi (7:53 / mi) | |
| |
| Ran part of the marathon in the parks course. Around mile 6 ran up the Mormon Temple hill. Kept pace steady throughout and did not have any troubles climbing the hill. Ended by doing drills in front of the house. Last night bowled 12 games; all in the dark it is called moonlight mania. difficult to see your target still able to bowl a 198. When the skin starts peeling off your thumb you are done for the evening. |