Training Log Archive: zerfasIn the 31 days ending Aug 31, 2004:
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Tuesday Aug 31, 2004 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Recovery day.
Weightlifting 1:00:00 [3]
wanted to lift more with my legs the lack of padding on the machine makes it tough to lift more as the medal digs into my legs both for the leg curl and for hamstrings. was going to bench press 70 pds my shoulder was sore so dropped the weight to 55. Only on the right side. Not sure why this is happening maybe all the pounding has to go somewhere?
Monday Aug 30, 2004 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
First run of the day. Ran easy and relaxed with lots of heat- temps high 80's. ran with ease at this pace. Now with the heavy rains tonight....
Running 2:08:00 [2] 16.0 mi (8:00 / mi)
started out slow running around 810/mile pace then slowly picked up the pace throughout. Light rain for about 1/2 of the run that never amounted to much. Managed to cool down the air a bit and clear out most of the bikers, runners and volleyball players. For the first 45 mins ran very sloppy once I loosened up ran easier and faster. Stopped briefly as a homeless man jumped in the canal; by then the DCFD had shown up and were fishing him out.
Sunday Aug 29, 2004 #
Running 50:00 [1] 6.0 mi (8:20 / mi)
recovery day. Probably my last chance to do much trail running before Saturday. temp in the mid 90's when I went the trees probably lowered the temps somewhat.
Saturday Aug 28, 2004 #
Running 2:00:00 [4] 16.0 mi (7:30 / mi)
Ran with 8 miles in 56:09. Got to be pleased with this as the temps were between 85-90 with full sun. Ran with my training shoes on so had added wait plus wore my water bottle pack also. Passed a man with a baby jogger running around 7:15 pace. Had no one to run with so just had to pace myself. Ran the first half mile a tad fast again starting in 3:25. After that slowed down and ran consistent throughout maintaining a 7:00min/ mile pace. Probably lost some of the time in the intersections. Had planned to run the faster 8 at the end to many streets and intersections to deal with in DC so after 1.5 mile warm-up ran the faster part. When I slowed back to 8:00 min/ mile really felt slow the one min difference to me is a lot. This was much, much easier to do then the other workout one week ago. Probably as of late in much better shape. still had no problem talking to people on bikes along the way at the quicker pace.
Friday Aug 27, 2004 #
Note
Massage day.
Thursday Aug 26, 2004 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Recovery day. starting to feel very easy to run this pace. Bought new sneakers as the other ones seem to have worn out rather fast, now looking back on the log they have about 500 miles on them with some of it on rainy days. the new ones are much lighter and feel nice and airy.
Wednesday Aug 25, 2004 #
Running 1:15:00 [4] 10.0 mi (7:30 / mi)
ran five miles of this in 33:50. I had my heavy sneakers on and ran on a packed gravel path. This time is slowed me down enough so I went through the first 1/2 mile in 3:22. Ran without water and went the other direction; so no water stops. A tad thirsty when I finished. The rest I ran nice and slow.
Tuesday Aug 24, 2004 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
easy run around the neighborhood. Much easier running when you wait until night. The daylight is getting scarce; had to wear my reflecting vest.
Sunday Aug 22, 2004 #
Running 49:00 [1] 6.0 mi (8:10 / mi)
easy recovery day incorporating 6 X 100 surges in the run. Did this AFTER going to the weight room.
Weightlifting 45:00 [3]
Lifted weights first.
Saturday Aug 21, 2004 #
Running 3:15:00 [1] 24.0 mi (8:08 / mi)
After the tough workout on Thursday this was a pretty easy run. Started on the C and O canal and ran about one hour on the Greenway trail to get ready for the upcoming "race." Ran 750-755/ mile pace on the canal and slowed considerably once I was on the trail. Stopped at the store for a cold Powerade as I was low on water. Rained lightly at the halfway point and very heavy for the last 30 mins of the run. I was so drenched skipped the weightroom until Sunday
Friday Aug 20, 2004 #
Running 33:00 [1] 4.0 mi (8:15 / mi)
Recovery day. Around 90 so ran as much as I could in the shade and grassy fields.
Thursday Aug 19, 2004 #
Running 1:27:33 [4] 12.0 mi (7:18 / mi)
this workout was more like a 4.5. Ran two easy, two at marathon pace and two at threshold. Repeated again for a total of 12 miles. Stopped only briefly for water as I did not want to carry my water bottle that might slow me down. Temps in the low to mid 80's with fairly high humidity. Splits 16:03 14:06 13:33 16:05 14:00 13:46. Walked about 1/4 mile briskly to cool down; did not add this mileage. Lots of bikes to go around as I was passing bikers sometimes. Had to deal with the intersections in Bethesda for the last two mile split. The first three sets are a slight downhill on the CCT and the last three a slight climb. Had half mile splits to help keep me on pace. The first quick two miles ran the 1/2 mile in 3:23; a little to fast. Also with the next set started out the first half a bit fast running the 1/2 mile in 3:15. Thought I was holding myself back enough.
Wednesday Aug 18, 2004 #
Running 1:20:00 [2] 10.0 mi (8:00 / mi)
Ran for two miles and had a mini- massage to loosen up my stiff legs. Then finished the run. Seemed to help a bit.
Tuesday Aug 17, 2004 #
Running 1:51:00 [1] 14.0 mi (7:56 / mi)
Was rather stiff from all of the hilly running this past week plus the long drive up and back. Did not start the run with any big expectations of moving that well ended up far faster and feeling much better then I thought. Planned to run 7 at marathon pace, but this was before going to the running camp. Lots of bikers out maybe even saw Nadim? Probably in a couple of days will be running somewhat faster as it probably strengthened my legs.
Sunday Aug 15, 2004 #
Running 45:30 [3] 5.5 mi (8:16 / mi)
Last run with the group. Ran at a nordic ski ground near Mt Ascuteny. Ran up the hill took about 27.5 mins to get to the top and then ran down in 18 mins. Yes, it was steep at times I was at a brisk walk because of how steep it is in places. Needed to work on some downhill running for the upcoming training run. Spent the next two days on the road traveling back.
Saturday Aug 14, 2004 #
Running 53:00 [3] 6.5 mi (8:09 / mi)
Ran through cornfields in the beginning of the run and then uphill to a turn around point. Time out was 28 mins. fast downhill running returning in 25 mins. The weather was nice low 70's and part sun.
Cross training 1:00:00 [1]
Sea kayaking on the Connecticut River. This river divides NH and VT. Perfect weather for it. Good upper body workout. I was with others in canoes so at times paddled upstream to let them catch up.
Running 25:30 [1] 3.2 mi (7:58 / mi)
Second run of the day. Took it very easy. All trails. Want to save some of my energy as we will be doing taping for form critique today.
Friday Aug 13, 2004 #
Running 2:45:00 [2] 21.0 mi (7:51 / mi)
Ran on the NH rail to trail path. Packed dirt trail and about 30% was loose sand so it slowed me down a bit. Did not carry my water bottle as we had water and gatorade put out for us. The longest anyone in the group wanted to go was 3:00 hours. At about 1:25 out we had trouble figuring out where the rest of the trail went so we turned around. We were faster coming in covering the same distance back, which was slightly downhill, in 1:20. Always looked like it was going to rain was dry the whole way. While waiting for someone to pick us up is downpoured briefly. Saturday we have another double planned.
Thursday Aug 12, 2004 #
Running 1:09:00 [3] 8.2 mi (8:25 / mi)
More trail running. Went out as long as I could ended up being almost the last one back as I covered the most distance. Somewhat hilly and sandy. Passed a lot of horses as they were here for the week for training. part were fast and other parts went through lots of rocks.
Running 23:00 [3] 2.8 mi (8:13 / mi)
Afternoon run. The trail was not that long so this about all the more mileage I could get in. The most rocky and hilly of all the runs so far. Friday is long run day supposed to be flat.
Wednesday Aug 11, 2004 #
Running 54:00 [2] 6.0 mi (9:00 / mi)
More driving the second day. Arrived just before the group went out on the run. All on trails very sandy in places, Started out sunny and rained heavily (very) in the middle for 20 mins and sunny at the end. This is what you get when you are in the mountains.
Tuesday Aug 10, 2004 #
Running 34:00 [1] 4.5 mi (7:33 / mi)
After all of the driving my legs were a tad stiff to start the run and then felt fine. Weather is much cooler and less humidity so ran along at a fairly quick pace. Started out very slow and ended fast.
swimming 20:00 [1]
Did pseudo laps in the hotel pool. Nobody else using it so could swim fairly well- had to turn a lot.
Sunday Aug 8, 2004 #
Running 2:37:00 [2] 20.0 mi (7:51 / mi)
Long run felt easy. after all of the days off plus low mileage felt pretty good. Ran out and back so faster returning. My hip is still a tad sore from falling did not seem to effect my form, but I can still feel it when I run. Iced it once I finished.
Saturday Aug 7, 2004 #
swimming 30:00 [2] 1.0 mi (30:00 / mi)
Mixture of strokes with kicking and drills. wanted to swim more have lots to do today. The sores and falling did not effect my strokes at all. The bruise on my hip is starting to show more.
Friday Aug 6, 2004 #
Running 25:00 [3] 3.0 mi (8:20 / mi)
Warm up and cool down for the 3K. Luckily the race was over while I was cooling down tripped on my shoelaces which are really long, landing on my elbow, hip and knee rather hard. Have nice bruises and sore to show for it. It looks much better on the second day.....
Running 11:20 [4] 3.0 km (3:47 / km)
Part of the MCRRC championship series. The time ended up being fast enough to win women's first overall plus another 10 pts. Had three heats ended up running the middle heat. A little crowded to start the race and a little bit of contact; the usual track race. Went a tad fast for the first 200m (42) just to stay away from people. People passed me for the next 800 m then I passed a few back finishing 7th in the heat. Second place women 64 secs behind. I was pushing myself, but not all out. Lack of speed work shows as I seem to have just one speed. Ran the last 200 in 40 secs. I now have enough points to win the master's division as it is the best five races out of 12 held during the year and I won all five for 50 pts. the massage helped as I had a fairly good range of motion. The weather was unusually cool with low humidity.
Wednesday Aug 4, 2004 #
Running 1:20:00 [2] 10.0 mi (8:00 / mi)
Ran for 20 + mins stopped to get a mini-massage and then ran for the rest of the time. Heavy downpours for the second half of the run. The massage helped a lot with my stiff legs eventhough I still have plenty of flexibility.
Tuesday Aug 3, 2004 #
Running 1:15:00 [3] 9.0 mi (8:20 / mi)
Ran with 10 x 100 m. Ran the 100's in 22 to 23 secs. Walked or very slowly jogged the turns.
Monday Aug 2, 2004 #
Running 32:00 [2] 4.0 mi (8:00 / mi)
First run of the day. Feeling rather stiff probably from all the yard work, sitting and training.
Running 2:03:00 [3] 15.0 mi (8:12 / mi)
Started run with fairly heavy rain that would last for one hour. Very stiff for the first hour and not all that fast. Now thinking about it this is probably my best time for this section of trail that is very rolling hills, muddy and turns a lot. Ran in the opposite direction for a change of pace- turned into a rather tough run. My feet were wet and muddy just to make them heavier then these trainers already are. Found a golf ball along the way. Took the metro back had a whole car to myself; probably for the best I don't think I smell like sunshine. Passed dear along the way that were in the trail they did even stop eating as I passed through.
Sunday Aug 1, 2004 #
Running 52:00 [1] 6.0 mi (8:40 / mi)
time is an estimate as I forgot my watch. Ran on the trail with my spikes as it was rather muddy. Ran real easy.