Training Log Archive: zerfasIn the 31 days ending Mar 31, 2004:
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Wednesday Mar 31, 2004 #
Running 1:30:00 [4] 12.0 mi (7:30 / mi)
Ran with six miles in 42:52. A little tough in the beginning as I loosened up much easier. Did the run with heavy sneakers, tights and long sleeve shirt. Probably would have been OK with shorts and singlet. First two miles downhill the remaining part all uphill. Somewhat dark before I finished.
Tuesday Mar 30, 2004 #
Running 1:00:00 [3] 7.0 mi (8:34 / mi)
Warm up and cool down of two miles. Ran 4 X 1000 m at threshold or 6:45/mile pace wtih a 200 m recovery in between. splits of 414, 412, 411, 412. Had to get used of running slower and not go out to fast. Pulse at first in the high 140's and with each one dropped. Probably helped me run better by having Monday off.
Sunday Mar 28, 2004 #
Running 3:03:00 [1] 23.5 mi (7:47 / mi)
slept:9.0
Last long run before I start to taper on Monday. Started out somewhat quick and got faster. Ran on the C and O canal; because the run was so long went for part of the run on the Greenway trail as a change of pace. Went out one way on the Greenway trail and circled around on the road which added some distance. Even on the dirt trail (C&O part) able to run some of the mismeasured miles around 7:30 ;had a few in a row. Did not have to stop and use the bathroom once. Can I hold out for the whole marathon and save 3-4 minutes? My massage is on Monday with a day off. Very stiff for the first half took a long time to loosen up ran faster and easier on the way back. Did not require as much effort to run faster. The run for the most part is flat with the exception of the Greenway trail which has a semi hill plus some mud. Ate part of a power bar on the way back about two hours in the run which helped a bit as I ate only a small breakfast this morning.
Weightlifting 30:00 [3]
Lifted mostly for my legs with 40 girlie push ups and 60 sit ups. Did squats with 80 pds and curled with 125.
Saturday Mar 27, 2004 #
Running 45:00 [1] 5.5 mi (8:11 / mi)
Went for a trail run in Wheaton park and some through the neighborhoods.
Friday Mar 26, 2004 #
Running 50:00 [1] 6.0 mi (8:20 / mi)
recovery day. First run of the day.
Running 40:00 [1] 5.0 mi (8:00 / mi)
Second run of the day. Much cooler weather once the sun started to set. The early run temps in the high 70's; still felt fine.
Thursday Mar 25, 2004 #
Running 50:00 [1] 6.0 mi (8:20 / mi)
slept:9.5
recovery day. Planned to do two runs today just when the alarm went off I wanted to sleep more. Had no problem changing my wake up time and sleeping more; if I did not have lab meeting this morning probably would have been even longer. With all of this training sleeping extra seems to help.
Wednesday Mar 24, 2004 #
Running 2:00:00 [3] 16.0 mi (7:30 / mi)
Ran with 40 mins at 6:45/mile pace. Had light for most of the run. My legs felt it somewhat as this is my third quick workout in five days. Used the mile markers to keep on pace.
Tuesday Mar 23, 2004 #
Running 20:00 [2] 2.5 mi (8:00 / mi)
track was in use as the high school meet was wrapping up so ran Indian file through the fields and streets.
Running 34:00 [1] 4.0 mi (8:30 / mi)
Warm up and cool down for "track" workout. Ran until the last person left to get in some mileage.
Running 30:00 [4] 4.0 mi (7:30 / mi)
Repeat miles. Planned to do five with the meet had to cut it down to three or would have been a very late night. Ran the first one alone as the rest of the group was jogging around. Times were 607 611 and 609 for the miles. Took an extra lap after the first one waiting for the other group so I did not have to run alone. Tried to stay with a faster man and probably paid for it later in the mile. The last one I ran at my own pace. All the hanging around and warming up for so long probably slowed the miles which I was predicting to run around 605.
Monday Mar 22, 2004 #
Running 50:00 [1] 6.0 mi (8:20 / mi)
recovery day. Now I am a bit stiff; tonight is massage.
Sunday Mar 21, 2004 #
Running 2:35:00 [1] 20.0 mi (7:45 / mi)
Felt surprisingly good today after yesterday's run. started out slow and was able to speed up. Rather windy so was fighting that at times. We ran a loop just somehow managed to always have the wind in our faces.
Saturday Mar 20, 2004 #
Running 40:30 [5] 10.0 km (4:03 / km)
Piece of Cake race. Just warm enough to wear shorts and a singlet. Thought I could run around 39; guess not. Lots of wind that as the race spread out I had to run alone. Last year ran 41:56 finished third and first master's this year, fourth and first master's.(Second master's two mins behind.) After about 100 meters was in this spot and stayed throughout the race. At one point third place was one minute in front of me she ended up beating me by 16 secs. Not bad considering she is on the national triathlon team. Beat a few other people that I have never been near to either; they all ran hard at the end in an attempt to catch me; never did. felt pretty good even with all of the mileage able to climb hills fairly well and a few people passed me not as much as usual; still had lots of energy on the flats and downhill only to catch them back as they slowed. Finished 27th out of 254 last year 39th out of 271. Splits for the race 630, 628 640(long uphill here) 626 630 630 126
Running 35:00 [1] 4.0 mi (8:45 / mi)
Warm up and cool down with some sprints. Time is a guess.
Friday Mar 19, 2004 #
Running 34:00 [1] 4.0 mi (8:30 / mi)
Ran easy and early to rest my legs.
Thursday Mar 18, 2004 #
Running 34:00 [1] 4.0 mi (8:30 / mi)
Recovery day.
Wednesday Mar 17, 2004 #
Running 40:00 [3] 5.0 mi (8:00 / mi)
Warm up for tonight's run.
Running 2:12:00 [1] 16.5 mi (8:00 / mi)
Planned to only run 14 explored new places to run as my trails are getting boring. This added some distance on. After yesterday's workout could feel some of the steep upgrades in Bethesda. ran with snow flying into my face at times. The landscaper could not look at our next fixer upper because of the rain. I am starting to get lazy; why do all this work when you can pay someone else to do it? Plan to do the picking the plants out and planting part. Not enough of a workout to add to attackpoint.
Tuesday Mar 16, 2004 #
Running 1:15:00 [3] 9.0 mi (8:20 / mi)
ran 4 x one mile with 400 m of rest. Two miles of warm up and cool down. Ran the miles in 621 615 613 and 617. A little slower then I thought. What a difference a week made versus the slow ones last Tuesday.
Monday Mar 15, 2004 #
Running 42:00 [1] 5.0 mi (8:24 / mi)
Recovery day. Two more tough weeks of training and then time to taper. I must have to much energy; started looking at fixing up the front of the yard. A tad stiff probably from yesterday's run could also be leftovers from the week before.
Sunday Mar 14, 2004 #
Running 2:34:00 [1] 20.0 mi (7:42 / mi)
slept:9.0
Ran the Bethesda loop in the opposite direction as an experiment to see if we could do it in the same time. We thought it would be a tougher run this way as we climbed early dropped elevation in the middle and climbed again until the end. We made the loop within 15 secs of our previous run. He was recovering from the XC race yesterday and my excuse is that I had the long run last week. Just warm enough to wear shorts. Able to talk with ease at this speed. Don't usually do Sunday long runs well; this seemed to go just fine. At home in time to watch Maryland win.
Saturday Mar 13, 2004 #
Running 40:00 [2] 5.0 mi (8:00 / mi)
Ran a loop adding the Mormon Temple hill. Planning to run four and from the house this made it five. Volunteered this morning at the local race for the beginning of the cross country series. Tim, Dan and Diane were out there for QOC. Will do the normally scheduled long run on Sunday to run with another marathoner.
Friday Mar 12, 2004 #
Running 41:00 [1] 5.0 mi (8:12 / mi)
easy recovery day. Bowled much better now that my legs had the week to rest. The marathon or more then a marathon helped stretch them out.
Wednesday Mar 10, 2004 #
Running 2:01:00 [1] 15.0 mi (8:04 / mi)
Semi long run. felt good; no problem doing the slow mileage. Ran 7 miles with daylight which I think helped my pace. Cool weather again so had to wear more clothes vs. last week. Had another massage on Monday.
Tuesday Mar 9, 2004 #
Running 1:15:00 [1] 9.0 mi (8:20 / mi)
Warmed up for two miles. Plan was to run 6 X1200 with 400 m rest. Ran two of them in 454 and 504; going slower then I wanted. Jogged the rest of the mileage. Thought about doing tempo, but wanted to recover well enough for today's run. feel great doing the slow stuff just the fast twitch is a bit tough. Most of the stiffness from the race is gone.
Sunday Mar 7, 2004 #
Running 58:29 [1] 7.0 mi (8:21 / mi) +50m 8:10 / mi
Score course at Univ of Maryland. Ben did a good job setting up enough controls that I don't think anyone can punch them all in one hour. Kept it low key to let my legs recover. Also the map was real good for Park-o;easy to read on the fly. Distance covered an estimate.
swimming 18:00 [1] 0.5 mi (35:59 / mi)
Easy freestyle, breastroke and kicking to loosen up my legs. Stretching was not helping much; this seemed to make them feel better.
Saturday Mar 6, 2004 #
Running 4:43:34 [1] 27.0 mi (10:30 / mi)
slept:9.0
Greenway Trail marathon. Distance is an estimate as it was revealed after the race that the distance is longer then a marathon. The actual distance is 27-28 miles. Rained off and on throughout the race so this made for muddy conditions. Did this as a training run had lots of support and carried a water bottle. Ran with others early and then the race breaks up. Alone before the half way point and only saw people to pass them for the remaining part of the race. At one point 8th women and with six miles left to go passed to put myself in 4th overall and 1st Master's. Passed the first place master's women with 1.5 miles left to go in the race; she attempted to pass me back and her legs were totally dead. I just kept my regular pace. Nice prizes at the end with lots and lots of food.
Friday Mar 5, 2004 #
Running 43:00 [1] 5.0 mi (8:36 / mi)
Easy day before the marathon. Weather forecast is for rain; heavy at times. my hamstrings are still tight from lifting. Did squats with 90 pds so that is probably a big factor. Did wonders to screw up my bowling games also.
Thursday Mar 4, 2004 #
Running 52:00 [1] 6.5 mi (8:00 / mi)
Much needed recovery day. Went to the track and watched my training partners run hard; I just jogged.
Wednesday Mar 3, 2004 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Run with weighlifting sandwiched in. Not the way I wanted to do it, but wanted to get some lifting in.
Weightlifting 25:00 [3]
Lifting mostly for my legs which need it. My boss ended up appearing in the weight room also.
Running 1:36:00 [1] 12.0 mi (8:00 / mi)
second run of the day. I could feel the noon weightlifting.
Tuesday Mar 2, 2004 #
Running 1:15:00 [4] 9.0 mi (8:20 / mi)
Ran 5 X 1200 with 400 m recovery. Warm up of two miles and cool down of two miles. Weather very mild so wore shorts and singlets. Not sure how my legs were feeling so took the first one easy just to see. Times 446 436 438 437 430. Kept the pace on each of them consistent throughout; each 400 about the same for each one.
Monday Mar 1, 2004 #
Running 42:00 [1] 5.0 mi (8:24 / mi)
Recovery day. Tonight is massage!