Training Log Archive: zerfasIn the 31 days ending Jul 31, 2004:
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Saturday Jul 31, 2004 #
Running 2:35:00 [3] 20.0 mi (7:45 / mi)
Long run with plans to incorporate 6 miles at 7:00 mins/mile. Ran the slower miles at 8:05 pace and the quicker at 7:15. Probably not that bad of a pace as I ran with my trainers and had a large water bottle with me; as this part of the C&O that I 'm on it is tough to get water.
Friday Jul 30, 2004 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
easy run. A little bit stiff from last night's run. I hit my knee on my desk so this hurts a bit.
Thursday Jul 29, 2004 #
Running 36:00 [1] 4.5 mi (8:00 / mi)
first run of the day.
Running 1:51:00 [1] 14.0 mi (7:56 / mi)
The run was a little tough towards the end. Probably getting tired of doing this same run. Somewhat hot to start out picked up a breeze once I was in DC. I might try to run in the other directions; I will not have the luxury of food at the end of the run.
Wednesday Jul 28, 2004 #
Running 1:04:00 [1] 8.0 mi (8:00 / mi)
Almost totally recovered from running Riley's probably will need a couple more days. Fairly hot and humid. Tried to run mostly on flat areas decided to go into a new neighborhood that was somewhat hilly.
Tuesday Jul 27, 2004 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Just running easy through the flatter parts of Bethesda. Humidity = 110%. Had a massage last night so that helped stretch out my stiff legs.
Sunday Jul 25, 2004 #
Running 1:31:12 [4] 13.11 mi (6:57 / mi)
Riley's Rumble Half Marathon.
Placed third women overall and first master's. This is another of the Championship series so another 10 pts. I briefly passed the second place women around 12.3 miles and then she quickly passed me back. I ran the first mile in 6:52; thought I was going slow as I could talk to others in the race. The race director said the first mile is the easiest mile after that the course is rather hilly until the last mile which is on a packed gravel path. Did not start to pick it up until mile 3 at that point even with the tougher miles ran consistently at 7:00/mile. Felt good enough that I probably could hold this pace for sometime. Ran hard the last 1.1 miles running it in 6:56 or a 6:13 mile as I was trying to move into second. She took off real fast probably running around 5:45 for the mile. I figured if I ran this fast probably was holding some back. No speed workouts since before the marathon so this would probably help quicken me some. High 60's at the start and low 70's at the finish with total cloud cover. Placed 37th out of 574 runners.
Placed third women overall and first master's. This is another of the Championship series so another 10 pts. I briefly passed the second place women around 12.3 miles and then she quickly passed me back. I ran the first mile in 6:52; thought I was going slow as I could talk to others in the race. The race director said the first mile is the easiest mile after that the course is rather hilly until the last mile which is on a packed gravel path. Did not start to pick it up until mile 3 at that point even with the tougher miles ran consistently at 7:00/mile. Felt good enough that I probably could hold this pace for sometime. Ran hard the last 1.1 miles running it in 6:56 or a 6:13 mile as I was trying to move into second. She took off real fast probably running around 5:45 for the mile. I figured if I ran this fast probably was holding some back. No speed workouts since before the marathon so this would probably help quicken me some. High 60's at the start and low 70's at the finish with total cloud cover. Placed 37th out of 574 runners.
Running 25:00 [1] 3.0 mi (8:20 / mi)
Warm up and cool down for race. Walked some of the distance and did some quick sprints. Plus had to find a bathroom as the porta john line was about 50 poeple long.
Saturday Jul 24, 2004 #
Running 34:00 [1] 4.0 mi (8:30 / mi)
Ran easy on the Greenway trail.
Thursday Jul 22, 2004 #
Running 1:10:00 [3] 9.0 mi (7:47 / mi)
Started out dry and came back dripping wet. No, not from sweat had a downpour in the latter stage of my run. The rain made me run faster on one stretch ran 1.5 miles in 10:30 -that's if the mile markers are OK. Slowed down a bit from that pace thought to fast for training. Had a mini massage last night so that helped stretch me out a bit. First 15 mins slow as a was a bit stiff to start again probably from a day of sitting at work.
Wednesday Jul 21, 2004 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Easy run through the Bethesda neighborhoods. Temp around 90 seems to feel OK at this pace.
Tuesday Jul 20, 2004 #
Weightlifting 1:00:00 [3]
Lifted early in the week to recovery for the race. Did 200 situps and 25 pushups plus lots of leg lifts.
Running 31:00 [3] 4.0 mi (7:45 / mi)
The pace was easy. Probably due to the low mileage in the past couple of days.
Sunday Jul 18, 2004 #
Running 1:03:00 [1] 8.0 mi (7:52 / mi)
Time is a guess. I did not wear my watch. Tried to do some drills afterwards just a bit stiff from Saturday's run.
Saturday Jul 17, 2004 #
Running 2:38:30 [2] 20.0 mi (7:55 / mi)
ahr:145 max:160
Ran the Riley's rumble half marathon course and then added another 7 miles on the C & O canal. Pretty fast pace for how hilly the course is. Was going to run with someone else covering a shorter distance thought it would be a bit much for my legs so just went slower and picked up the pace the last 7 running around 7:45/ mile on the packed flat gravel trail. With the later racing flats it will make a big difference for the weight due to the big weight difference. Also, picked up my water bottle at mile 13 which add a bit of weight also because I was carrying a full water bottle. Wore my heartrate monitor was curious. Delayed about 3-4 mins around mile 11 when a dog tried to bite me and then I had to get it to back off. It came up from behind me and I heard it at the very last minute as it was opening it's mouth to bite me on my lower leg. A loud pitched scream was enough to stop it.
Friday Jul 16, 2004 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Time is an estimate. slightly lower temps and humidity made the run easy. Planned to run 27 miles on the trails on Saturday, this was cancelled will probably run around 20 on very hilly terrain.
Thursday Jul 15, 2004 #
Running 42:00 [1] 5.0 mi (8:24 / mi)
slept:9.0
Ran to the hardware to gets some parts I needed for work so the run was stopped as I was in the hardware store looking for the parts I needed. Carried a bag so this slowed me down as it was kind of awkward to run with the bag in hand- just kept switching sides. Probably ran sub 8:00 to the store and around 8:30-8:40 on the way back. The running rankings for the spring are out and I am ranked 18th. Thought I would be a little higher up as the women I beat in the Frederick Marathon is #8. She had more races that were used in the rankings and I had the bear minimum two. Took ibuprofen to stop some of the throat pain. Feels much better today, probably will need a couple more days for it to competely heal.
Weightlifting 1:00:00 [3] 5.0 mi (12:00 / mi)
Needed to get back to lifting again. Did 200 situps- all different kinds and 25 push-ups. Able to hamstring curl more weight.
Wednesday Jul 14, 2004 #
Running 1:52:00 [1] 14.0 mi (8:00 / mi)
Ran point to point. On the trail ran into the DCRRC with the summer series and saw Tim Good. Waited a bit for the start of the race, but started before it started was starting to get stiff. Got caught up in the race a bit and ran one mile in 7:45. Ate something at lunch that burned my throat; I think it was the spicy dressing for the salad. This made the run a bit tougher as my throat was burning the whole time. Does not feel like I am getting sick more like it is burned. Purchased new sneakers that are probably the heaviest training sneaker I have ever used. The bonus is that they do not dig into the top of my foot and seem to fit well. I just bought them and did this run- brave! They have gel in the heal that feels pretty good.
Tuesday Jul 13, 2004 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Actual distance is probably a little bit longer. First run of the day.
Running 48:00 [1] 6.0 mi (8:00 / mi)
Second run. Ran easy.
Monday Jul 12, 2004 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Easy day. walked around DC a lot yesterday;to slow to add as training. Still feel the stiffness from the second run on Saturday- tonight is massage. My foot is slight swollen from the sneakers digging into the bones on my foot. Just noticed it this morning so did not have time to ice it. It is not sore at all just puffy to the point that I can not see the bones and ligaments on the top of my lft foot. the sneakers might be a tad wide for me and to compensate I tie them down a bit more.
Saturday Jul 10, 2004 #
Running 2:23:00 [1] 18.0 mi (7:57 / mi)
Ran point to point starting out really early to get around the heat. By the time I reached DC it was pretty hot, but I was fine. The sneakers are still bothering my feet so I am going to buy another pair. Started out slow and then slowly increased my speed throughout.
Running 17:00 [1] 2.0 mi (8:30 / mi)
After sitting on the metro longer then usual as it was running very slow I had to run again. This time it was tough by now the temp and the sun were out and I had more hills to deal with. I was stiff the whole way luckily the run was short. I ended up splitting my run, but I have house guest and did not want to be away to long. Did not sleep well the night before so napped in the afternoon.
Friday Jul 9, 2004 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Recovery day. Drank a lot of water when I got home last night. Ate another meal also; made sure I ate extra food this morning.
Thursday Jul 8, 2004 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Took it real easy. If you could give a workout a 0.5 I probably would have. Hot and humid and probably will be for sometime. Finally after much tinkering my sneakers are fitting pretty well; my feet are so boney(sp.) they seem to dig in real easy. Hate to wear mole skin everytime I run because it really really sticks! It so sticky that when I peel it off a layer of skin comes with it. May go to Europe and run around in the mountains for the week. Still impatiently waiting for that passport... My sister said no part of Switzerland is ugly at least she has not found it yet.
Running 1:51:00 [3] 14.0 mi (7:56 / mi)
Second run of the day. Had a lot of food cravings on the run probably did not eat enough breakfast. Ate a spinach taco at the end of the run-yum!
Wednesday Jul 7, 2004 #
Running 52:00 [3] 6.6 mi (7:53 / mi)
Another hot run. Temp in the high 80's with lots of humidity. Still managed to feel fine running eventhough the mile effort felt tougher.
Tuesday Jul 6, 2004 #
Running 35:00 [1] 4.5 mi (7:47 / mi)
First run of the day. Easy run. Running this speed is getting easier now then just a couple of months ago. Not sure if it is the warmer weather, which I like to train in more, but not race, or am I getting in better shape? Weight =120 pds; probably not enough mileage and heat to lose weight; still manage to eat enough to keep the weight on.
Running 47:00 [1] 6.0 mi (7:50 / mi)
Second run of the day. Ran with ease will need this in the upcoming long, long races. Four days off from work probably helped a bit to let me rest up. Went to get my passport at the Bethesda post office on Friday. I never seen people move so slow; I thought Kensington was slow; I was warned. Luckily, somebody held my place in line so I could refeed the meter and I held his spot and he ran out to feed his meter. Seen enough of Canada (sorry Jon), Mexico and US; time for somewhere else.
Monday Jul 5, 2004 #
Running 49:00 [1] 6.0 mi (8:10 / mi)
Ran easy on the trails and through the woods. Stayed in the shade most of the time as it was getting somewhat warm and humid when I started my run.
swimming 30:00 [1] 1.0 mi (30:00 / mi)
Swam just to stretch out. Planned to lift weights but the kicking in the water seem to help strengthen my legs. Swam some freestyle and breakstroke also.
Saturday Jul 3, 2004 #
Running 2:01:00 [3] 15.0 mi (8:04 / mi)
Ran the Riley's Rumble course as training. Ran with lots of other people so stayed with them for the out part which is 6.5 miles and ran it in 55 mins. On the way back me and another guy went a tad faster returning the 6.6 miles- thus the 1/2 marathon distance, in 51 mins. He slowed down some after about three miles, and at first I slowed with him and then sped up, as he told me to continue, so probably lost about one minute. Ran another 1.9 miles on the C & O canal. Ran very early, it was so early, saw a huge beaver on the way in to park my car. The run quickly warmed up. Tinkering with some new sports drinks need something better then gatorade for a 50K. This one is not to shabby and my stomach seemed to be OK with it; only used a small amount will try more on subsequent runs.
Friday Jul 2, 2004 #
Running 33:00 [1] 4.0 mi (8:15 / mi)
Ran very easy as I have two somewhat longer runs in three days. Very hot when I was running.
Thursday Jul 1, 2004 #
Running 2:07:00 [3] 16.0 mi (7:56 / mi)
Ran point to point adding Haines point to add some distance. In the mid 80's to start all of a sudden it was cool once I reached the Kennedy Center with the incoming storm.