Training Log Archive: zerfasIn the 31 days ending Dec 31, 2004:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||
Friday Dec 31, 2004 #
Running 2:05:00 [1] 16.0 mi (7:49 / mi)
shoes: Asics gel
ran mostly on roads with about four miles on trail. I got my wish it was warm enough to run in shorts and singlet so ran more like 7:40/mile. Once I was on the trails slowed down a bit as it was muddy. Time includes petting the dogs on the trail.
Thursday Dec 30, 2004 #
Running 1:03:00 [1] 8.0 mi (7:52 / mi)
shoes: Asics gel
switched my workouts with the hopes of doing my semi-long run in the warmer weather.
Wednesday Dec 29, 2004 #
Running 1:03:00 [1] 8.0 mi (7:52 / mi)
shoes: Asics gel
feeling a bit stiff running three times yesterday in the cold probably added to this. warm night here so felt easier to run as I did not have to wear so much to get out the door.
Tuesday Dec 28, 2004 #
Running 39:00 [1] 5.0 mi (7:48 / mi)
shoes: Asics gel
First run of the day. I have been looking to run a longer race or even an ultra with no much luck on finding a race I want to compete in. Thinking of running something much shorter.
Running 39:00 [1] 5.0 mi (7:48 / mi)
shoes: Asics gel
ran for a bit and came back to the lab for my experiment. Back out again....
Running 39:00 [1] 5.0 mi (7:48 / mi)
shoes: Asics gel
Second part of the run. Three runs in one day. Planned to run this as 10 straight just did not want to start running so late. Planned to have a massage last night she cancelled it so will have it next week.
Monday Dec 27, 2004 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
shoes: Asics gel
recovery day. Ended up running one of the miles in 7:45. If it was warm enough for singlet and short probably could run low 7:30's comfortably. Today was low 30's and windy.
Sunday Dec 26, 2004 #
Running 2:42:00 [1] 20.0 mi (8:06 / mi)
shoes: Asics gel
Ran about 8 miles of this on trails at around 8:30-8:40/ mile pace; the rest on roads at about 7:45/mile pace. Felt great the whole way and never pushed myself probably due to no training yesterday.
Running 16:00 [1] 2.0 mi (8:00 / mi)
shoes: Asics gel
After riding on the metro for 25 mins ran home. Felt fine even after being on the nice warm metro just long enough to feel toasty warm and then back out into the cold and winds that had picked up since I left over three hours earlier.
Saturday Dec 25, 2004 #
Hiking 55:00 [1] 3.0 mi (18:20 / mi)
shoes: Montrail
Easy walk on the AT plus stopped to read all of the historical signs. Hiking with someone else that is much slower and he was moving as fast as he can go. Had a tough time staying warm even with four layers on.
Friday Dec 24, 2004 #
Running 2:08:00 [1] 15.0 mi (8:32 / mi)
shoes: Asics gel
About two miles on the road the rest on trails. Another cold day here so had to wear a fair amount of clothers just to stay warm.
Thursday Dec 23, 2004 #
Running 55:00 [1] 7.0 mi (7:51 / mi)
shoes: Asics gel
ran in shorts. Lots of water to deal with from the rain earlier in the day plus the winds started to pick up as the cold weather returns. weight =120 lbs. About two miles of this on packed dirt trail.
Wednesday Dec 22, 2004 #
Running 1:03:00 [1] 8.0 mi (7:52 / mi)
shoes: Asics gel
warm enough to wear shorts probably the last day for a while. I have been switching my workouts due to weather and workload. I am hoping all three papers will be published.
Cross training 5:00 [3]
shoes: Saucony
200 sit-ups of various kinds.
Tuesday Dec 21, 2004 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
shoes: Asics gel
First run of the day. I like the mileage treker on my running sneakers. Nice addition Ken!
Running 39:00 [1] 5.0 mi (7:48 / mi)
shoes: Asics gel
Second run of the day. After my 50K run this pace seems a lot easier.
Monday Dec 20, 2004 #
Running 1:59:00 [1] 15.0 mi (7:56 / mi)
shoes: Asics gel
Easy run with my new sneakers. feel much better I think the other ones have about 500+ miles on them. These feel much softer. Distance is an estimate.
Sunday Dec 19, 2004 #
Running 59:00 [1] 7.0 mi (8:26 / mi)
shoes: Montrail
Ran about 5 miles on trails and two on the roads. Still not running that much mileage so feel fine.
Cross training 10:00 [1]
shoes: Montrail
Running drills in the grass.
Saturday Dec 18, 2004 #
Note
thinking of running the PVTC 5K on Haines Point. If Jon Torrance runs it I am curious if I can keep up with him. If I do, probably will be a PR for me. I will only have 34 days of recovery; may not be enough. I skipped the race and so did Jon leaving it wide open victory for Tim. Around race time this morning still around freezing so probably would not have been that good of a race for me.
Running 2:32:00 [1] 18.0 mi (8:27 / mi)
shoes: Montrail
Ran with others on trail for approx 11 miles and then was on my own running on the roads for the last 7 miles. Picked up the pace considerably running around 7:45/ mile. Still looking for a race rec'v a advertisement yesterday for a 50K on Feb 19th; probably not enough time to train.
Friday Dec 17, 2004 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
slept:8.0 shoes: Saucony
Slept much better as my hand is calming down so the itching is not so bad. Ran with a friend. It was so "warm" that I could have worn shorts; had tights on so was a little bit warm. I think my sneakers are getting worn out so I will buy another pair.
Thursday Dec 16, 2004 #
Running 1:51:00 [1] 14.0 mi (7:56 / mi)
slept:5.0 shoes: Saucony
Somewhat warmer then last night. A tad tired from all of the work plus my fingers swelled again so the itching kept me awake a lot last night.
Wednesday Dec 15, 2004 #
Running 1:33:00 [1] 11.5 mi (8:05 / mi)
shoes: Saucony
felt much better then yesterday. Having a hat and thicker gloves probably helped a lot as I was a bit cold yesterday. The winds were low. I lost a fair amount of time in the intersections never bothering to turn off my watch with my gloves on. Had some trouble crossing two very busy intersections so went around and this added a some distance as I planned to run 10. I think my sneakers have more mileage then this I guessed yesterday and I think it is more like 600. Had the Christmas party at lunch so combined the two runs.
Tuesday Dec 14, 2004 #
Running 1:51:00 [1] 14.0 mi (7:56 / mi)
shoes: Saucony
easy run went through neighborhoods ended up at HS were others were doing the track workout. ran some laps and came back. first real cold day of winter. decided against running race on Saturday much to cold plus want to do slow mileage for a while.
Sunday Dec 12, 2004 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
recovery day.
Saturday Dec 11, 2004 #
Running 2:28:00 [1] 14.5 mi (10:12 / mi)
ran part of the Fat Ass 50K trail run as training. Distance is an estimate. Lost some of the time running through rocky areas.
Friday Dec 10, 2004 #
Note
My 50K race time (3:51:41) is a American single age road record. I was trying to beat the Master's american record and was 7:19 to slow.
Running 36:00 [1] 4.5 mi (8:00 / mi)
Multi-tasking. Ran into Bethesda looking for a restaurant for our upcoming Christmas party. Cold rain ended up running in shorts and singlet just barely warm enough.
Thursday Dec 9, 2004 #
Running 1:35:00 [1] 12.0 mi (7:55 / mi)
ran with the cold rain. My fingers were so cold when I returned I could not even add my training to attackpoint. Dispute the cold felt very smooth had long sleeves and tights on which were totally wet when I returned. Could not see a lot of the puddles so I had very wet feet also.
Tuesday Dec 7, 2004 #
Running 1:19:00 [1] 10.0 mi (7:54 / mi)
easy running. warm night for around here so moved along with little effort.
Sunday Dec 5, 2004 #
Orienteering 1:07:52 [1] 3.3 km (20:34 / km) +130m 17:11 / km
spiked:8/12c slept:9.0
Left my compass at home so went with out it. For the most part I was fine; about two places on the map it would have been really helpful otherwise I did not miss it. Had to tape my punchcard to my map as I forgot the holder also. I walked the uphills made sure my legs did not work to hard. Saving up my energy to beat Tim. Cold on the way to the start line otherwise comfortable for the whole time. The woods are very open so some of the controls I could see from a distance.
Running 15:00 [1] 1.5 mi (10:00 / mi)
Warm up and cool down. Part of this was a very steep 400 m climb to the start.
Saturday Dec 4, 2004 #
Running 1:45:00 [1] 12.0 mi (8:45 / mi)
Easy run in Rock Creek park with a group. Ran for seven miles with other people in the running club and then split away as no one wanted to go further. Group started out rather slow I ran much faster at the end. Met up with Jon towards the end of the run and was with him for a couple of miles. Could not find my trail shoe this morning so used my light weight trainers probably would have been better with trail shoes on. Had to stop and wait at a couple of forks for the group to catch up. Most of the group seemed to have done the race for the fall and just recovering.
Friday Dec 3, 2004 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
Easy run. Wore tights could have gotten away with shorts for one more day.
Thursday Dec 2, 2004 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
Easy run. Saw a hawk catch a squirrel. Lots of slow running for the next ten weeks. Total mileage in the low 700's. Will try to do some of this on trails.