Sunday Oct 31 |
 | Running 1:55:00 [4]16.0 mi (7:11 / mi) | |
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| Ran 12 miles in 84:10 with my trainers on. Ran with out my water bottle so I would not weigh to much had to use the water along the trails which was probably not enough. My heart rate was between 153-160 during the MP part of the run. Drops a lot once a slow to my training pace around 7:50 was in the low 140's. Had lots of joggers, walkers and bikers to weave around throughout the run. I thought the Marine Corps marathon would clear some of this out; the trail was in very heavy use. coffee seems to raise my heart rate about 5-7beats/ min. |
Saturday Oct 30 |
| Running 50:30 [1]6.0 mi (8:25 / mi) | |
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| trail run through the park. somewhat hilly felt easy and comfortable. Lots of leaves and not much mud. still a tad slow on the uphills, but quickly catch everyone back on the downhills. |
Friday Oct 29 |
| Running 1:29:00 [4]12.0 mi (7:25 / mi) | |
| slept:9.0 |
| Luckily the sox's won in four not sure how much longer I could function being sleep deprived. ran 6 miles in 41:30. My heartrate started around 158 then dropped to 152 as I ran smoother. did this run with my trainer on for the extra weight. ran the rest of it easier plus by then it was dark. With the low mileage this certainily made this run easier. Another humid day probably around 90%. |
Thursday Oct 28 |
| Note | |
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| Added up my mileage preparing for this race and averaging 61.1 miles/week vs. into Frederick Marathon averaged 56.9 miles/week. The workouts for this ultra are also much tougher then those in the spring, plus a tad faster pace. If I had not hurt my leg, thus missing the 50K training run, the mileage would be higher. Also raced more distance and with better results. Still at 119 and this is with eating chocolate almost daily. Day of rest. |
Wednesday Oct 27 |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| Much easier to run now that I am cutting back the mileage. |
Tuesday Oct 26 |
| Running 51:00 [3]7.0 mi (7:17 / mi) | |
| slept:9.0 |
| After taking yesterday off, plus having a massage I seem to have a new pair of legs. Ran 4 X 1000 with 200 rest with ease in 408 408 408 407. Ran these at threshold, which for me is between 410-412; so a tad faster then threshold. Never breathing very heavily for any of these. The first one was probably the toughest as the massage makes your legs very loose the day after then I ran very smooth for the remaining three. the weather was pretty ideal for me; low 60's with humidity around 50% (low for this area). Meant yet again to wear the heart monitor; left it at home. |
Sunday Oct 24 |
| Running 30:00 [1]3.5 mi (8:34 / mi) | |
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| warm up and cool down at Wheaton Park. Ran some of this on trails |
| Orienteering 47:21 [1]3.26 km (14:31 / km) +80m 12:56 / km | |
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| Brown course at Wheaton park. Ran very easy and used mostly trails to get to each control. Luckily not much climbing as I was rather tired from all of the mileage. It is tempting to run fast on the trails held back a lot. Starting to taper soon for my race. |
Saturday Oct 23 |
| Running 2:36:00 [3]20.0 mi (7:48 / mi) | |
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| This was my third tough workout in six days and my legs felt it. Ran 5 miles in 35:10 and towards the end of the run surged for one minute 10 Xs with a one minute break. Last long run. |
Friday Oct 22 |
| Running 1:36:00 [1]12.0 mi (7:59 / mi) | |
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| Switched my workouts. Treated to dinner last night so of course the stomach comes first. Ran in my new sneakers. The others ones seemed wornout. Bought the exact same pair these ones seems nice and soft. My weight is still staying at 119. |
Thursday Oct 21 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| recovery day. |
Wednesday Oct 20 |
| Running 33:00 [1]4.0 mi (8:15 / mi) | |
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| first run of the day. |
| Running 1:30:00 [4]11.5 mi (7:49 / mi) | |
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| Planned to run 4 X 2 miles in 13:00. Area tracks were closed so ran on the trail. First two were in the light then the last two it was dark and I slowed considerably as the trail is not flat. I knew I was running easier.
times 1308, 1304 1402, 1410. Jogged for about three minutes in the area before starting the next one. |
Tuesday Oct 19 |
| Running 33:00 [1]4.0 mi (8:15 / mi) | |
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| First run of the day. |
| Running 1:04:00 [1]8.0 mi (7:59 / mi) | |
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| Not sure how well my legs are recovered from the 10K on Sunday. the weather was cool with light rain so probably helped me run faster. |
Monday Oct 18 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
| slept:9.0 |
| recovery day. I can feel the race a bit in my legs. Iced my feet this morning probably will again tonight. |
Sunday Oct 17 |
| Running 40:43 [4]10 km (4:04 / km) | |
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| Rockville 10K race. Finished first female overall and 13th out of 377. My best percentile at this distance. Did not run it totally all out that is why I am giving it a four for effort. Very windy throughout the course. Ran between houses and this only seemed to increase the wind speed. Had a tough time running behind others so just went. I think my legs are feeling some of the mileage I have been putting in. Second place women 1:49 behind. Nice prizes- restaurant coupon and gift certificate plus they had random prizes so I won another restaurant coupon. Have a tough week of mileage.
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| Running 25:00 [1]3.0 mi (8:20 / mi) | |
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| Warm up and cool down for the race. |
Friday Oct 15 |
| Running 41:00 [1]5.0 mi (8:12 / mi) | |
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| ran about half of the distance on grass. |
Thursday Oct 14 |
| Running 1:20:00 [1]10.0 mi (7:59 / mi) | |
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| felt very slow for the first five miles then picked up the pace. stiff from all of the running so getting another massage on Friday. |
Wednesday Oct 13 |
| Running 54:00 [1]6.75 mi (7:59 / mi) | |
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| first run of the day. Much cooler; felt OK after I started running. |
| Running 47:00 [4]6.5 mi (7:14 / mi) | |
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| repeat 6 X 800 m. Goal was 3:07. Ran 305 307 301 302 302 301. I had someone running with me on the last four for the first 400m so did not have to work very hard for this pace. The last four seemed easier then the first two as I was running alone. Recovered quickly in between with 400 m jog. Warm up and cool down of two miles. |
Tuesday Oct 12 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| first run of the day. Felt pretty good as I had yesterday off from training plus it was a holiday from work |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
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| second run of the day. felt a bit looser then the earlier run. cooler weather seems to be OK for me only cold for the first mile and then I am comfortable. |
Sunday Oct 10 |
| Orienteering 1:41:41 [1]3.7 km (27:29 / km) +15m 26:56 / km | |
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| Ran the brown course at Bowie. ran well in the beginning made lots of mistake in the latter half. By half way I was getting tired of fighting all of the rubbish in the woods. |
| Running 21:00 [1]2.5 mi (8:23 / mi) | |
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| warm up and cool down. felt pretty good afterwards. With all of the mileage in my legs still feel pretty fresh. Taking Monday off from training. |
Saturday Oct 9 |
| Running 3:14:00 [2]24.0 mi (8:04 / mi) | |
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| Went on the Rockville 10K course running it in 49 mins. Ran about 6 miles of this on trails. Had a massage on Friday so this helped me from not stiffening during the run. Seem to feel the best after about 90 mins. Had to run a fair amount of the 10 K on the concrete sidewalks as the roads are to narrow for me to run with car traffic. Ran in the middle of the day when the temps were in the low 70's. |
Friday Oct 8 |
| Running 49:00 [1]6.0 mi (8:09 / mi) | |
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| Recovery day. Mailed my entry for the Rockville 10K. |
Thursday Oct 7 |
| Running 1:59:00 [3]16.0 mi (7:25 / mi) | |
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| ran with 8 miles in 56:09. the last time I could see a split was at 4 miles so just had to run by effort. May have lost sometime going through two intersections as I was not sure if driver's could see me. This felt the easiest so far even with the hiking and traveling. Ran the rest easier wanted to get the faster mileage in with the remaining daylight. Hoping to have a massage last night with the track being rescheduled the masseuse (sp.) never showed. |
Wednesday Oct 6 |
| Running 1:20:00 [1]10.0 mi (7:59 / mi) | |
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| Distance is an estimate. My weight = 119. First time in years I dropped or gained any weight. Probably due to all of the hiking. |
Tuesday Oct 5 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Legs felt pretty good on the way home. Stretched out my legs and got used of the cold again |
| Running 1:18:00 [4]10.5 mi (7:25 / mi) | |
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| repeat two miles with 400 m rest. 1301, 1302,1301 two mile warm up and cool down. |
Monday Oct 4 |
| Running 2:00:00 [2]15.0 mi (7:59 / mi) | |
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| After hiking so slow on Sunday this was a very easy run. had to catch my flight so this is all the more I could get in. |
Sunday Oct 3 |
| Hiking 4:40:00 [3]9.0 mi (31:06 / mi) +300m 17:31 / km | |
| ahr:90 max:125 |
| Hiked with someone much slower. the only time my heartrate went up that much was on a steep climb 0.5 miles with 540 feet of elevation gain. At first we had a trail and then it slowly faded away. The other hiker was having such a tough time did not want to go backwards. Stopped four times on the way up for the other hiker to catch his breath. I was carrying 12-15 pds on my back and he just carried a water bottle to try and even out our speeds. The views were nice the whole way and the weather was perfect for hiking mid 60's with not much wind. If it was not such a long ride back home I was going to run also. Much to late by the time we got back. |
Saturday Oct 2 |
| Hiking 1:00:00 [2]3.0 mi (20:00 / mi) +185m 10:26 / km | |
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| Winds picked up as we approached Mt. Mitchell. Hiked up the mountain with the winds. Went to the top and dropped back down to the campground to finish setting up the sight before dark as there is no moon. |
| Hiking 2:00:00 [3]6.0 mi (20:00 / mi) +300m 10:45 / km | |
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| Night hiking mostly on the road about one mile on the trail. No moon so it was dark hiking. saw a pair of wolves about 100 m away so we had to stop and look at these for a few minutes. Heard them howl later in the night. |
Friday Oct 1 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Easy run before heading to the mountain. |
| Hiking 1:00:00 [1]3.0 mi (20:00 / mi) +160m 10:40 / km | |
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| Easy hike to Mt. Craig. The day was mostly sunny so the views were nice. |