Training Log Archive: zerfas

ran with 4 X 1.5 miles at tempo pace. Ran them in 1002, 958, 958 and 1000. Felt fine as I had to run them alone as others were doing repeat 400's. Much larger group as the fair weather runners return. Had an easier time with this workout vs. last week probably due to the easier workout on Tuesday vs. last week or maybe an improvement in fitness. rested for one minute around the finish line before starting the next one. The rest of the mileage is warm up and cool down.

After running a bit longer then I wanted last night cut today's first run a little bit shorter.

Ran 2 X one mile, 2 X 1/2 mile and 2 X 200m. The goal pace was 6:04/ mile and the 200 in 42. I ran 607, 604, 256, 256, 42, 42. I was not probably not warmed up enough until I started the 800 so my time dropped. The weather was much better, plus now that I am on the South Beach diet I have been eating much better. the rest of the mileage is warm up and cool down. 400m rest for miles and halves 200m for the 200m.

Waited for the storm to pass and then went for a run. slow at first running low 8's and then picked it up as I loosened up. Ran part of this on the trail and then cut through the neighborhoods. Doing this added some distance as I was planning to run 12.

Ran on the C & O and a little bit on trails. Ended with 4 X 100 strides. Kept forgetting to do these in my training.

Ran with 4 X 4 mins hard effort with 3 min rest in between. Afterwards had a massage.

easy run through the neighborhoods.

Ended up wearing a little to much clothes so a tad warm at the end, otherwise felt good as the pace felt so slow compared to the last couple of days.

Ran five x one mile at threshold or Eddie's training pace with one minute rest. The rest of the distance is warm up and cool down. Another very windy and cold night for me. The rains came through so the air was cold. Ran the first one alone in 6:44 then went with a group for the next three so it was much easier running in 636, 637 and 636. Ran the last one alone in 644. The group was taking a 400m jog so for these I stayed with the group for the others I only rested for one minute around the finish and went again. Jogged down backwards on the track. My legs felt much better this eve; then again I was running much slower.

All the more time I had to lift before the gym closed. Did some lifting for my back maybe to much as today it is rather stiff.

First run of the day. Took Monday off. Day two of the diet- South Beach supplemental. It will be interesting if I can eat enough to keep the weight on and he ends up dropping weight. Did not want to have to make two entres(sp.) so I eat the entre, plus add in more carbos to get the extra calories. Yesterday felt very hungry doing this, hopefully today I can get in more calories. I have to do all the cheating at work.

Ran 5 X one mile with 400 m of rest. Planned to run these in 6:04. Started the first one out slow in 6:10 not bad as someone wearing headphones was in the first lane and I could not get around him then when I went to pass him he ran into me kicking my leg. Then ran 6:05, 6:06 ran 3:08 for 1/2 mile as I had a rib cramp so jogged a bit and waited for the group for the last one which I ran in 6:10. Not to bad considering how last week went. I think my orthotics are old and it is just making my legs feel really tired. Plan to have my podiatrist make me a new pair in the next couple of days.

Ran on the trail. Planned to run 16 so just did it for the same time. Went out in 1:04 and returned in 1:03. Ran alone as others in my group ran a 50K yesterday. Saw lots of animals including four hawks, deer that just let me run right between them, a fox, woodpeckers and dogs, dogs and dogs. Kind of neat when you run so quiet that you can sneak up on the wildlife.

Ran three times 2 mins hard, one min rest, one min easy 30 secs hard 30 secs easy. Judged the science fair and they provided lunch for the judges. Did not wait long enough after eating to start running so felt like a slug. Had a massage later in the day, only worked on the front of my legs and my back not enough time to work on my hamstring which need some attention.

With temps in the low 50's actually felt good running. Watched part of March madness last night; without U. of Maryland or Temple in it lost interest quickly and fell asleep.

mostly worked my legs. The gym purchased some new equipment so had to try that out also. 200 situps.

Another slow run on a cold night. Not dealing well with the cold weather; cold yet again.

Ran 5.25 miles in 35 mins. plus 4 X 200 in 45 secs each. Planned to run these in 42; don't have the speed right now for that. the tempo felt fine don't have to try to hard to maintain this pace.

First run of the day.

Ran 4 X one mile with a goal of 6:04/ mile. Ended up being much slower then this running the miles in 618 608 612 614. Thought I would have no problem making this time. Maybe it was a little bit ambitous that the long run for 1.5 weeks ago would be out of my legs plus it is still cold and windy. Able to keep contact with the rest of the group I was training with.

Ran at lunch while it is still "warm" outside.

Walking on the Frozen Slopes 6K course putting out streamers, flags, yellow tape and cones so the racers do not go off course. Doubled back in places to pick up more supplies. This also includes the time afterwards picking up part of the course that the runners already passed through. Actually spent more time then this volunteering the rest of the time I was on the course to be sure people went the right way. thought I would be seeing Tim flying by, no, saw Jon Torrance flying by as early he was running in second immediately behind first place.

After volunteering, went home and took a catnap. I was up and out marking the course just as it was starting to get light. I was glad I waited, it was much warmer in the afternoon so ran in shorts. The Frozen slopes race was rather hilly and could feel it from hiking in the morning. Took over an hour for my legs to feel fresh or maybe they thought they were going for another five hour run. Ran part of this on trails.

Lifted using some different exercises. 20 sit ups.

Ran back to get my car at the shop after the battery died. Ran with 2 X 3 mins of hard effort running. Had a massage after the weightlifting.

easy run; so warm I had to change into shorts.

easy run. I was so cold after the run could not even type.

ran 4 X one mile at threshold. Times for the one mile- 641, 639, 638, 637. Felt incredibly well considering the training run on Saturday. Very windy and cold for me and still maintained this pace. Had no problem with the pace despite running them alone. Did not look at my watch much I had to wear three layers of clothes on my upper body just to stay warm. Went through the first 1/2 mile in 3:10 so had to slow way down. This pace felt OK. For the other ones never looked at my watch just went and the pace ended up being OK. The rest of the mileage is warm up and cool down. Had a one minute rest betweeen the miles so this make the pace/ mile slower. Just waited around the finish line before going again.

I was running well until I reached downtown Bethesda and I was between the buildings. At times the wind was so strong, I just walked. The toenail on my left Great toe finally came off. Well...actually I helped it come off; it was just dangling. I iced it aftewards and the toe feels better.

I am ranked 10th Master's for 2004 in the Washington Running Report. I had a massage later in the day on Saturday and this seems to speed the healing.

Ran the Greenway Trail Marathon. I was figuring the distance before I started would be about 29. I decided that was not long enough so I missed a turn one time and added one mile on to the distance. I ran for 1/2 mile before turning around. The trail had white blazes with orange streamers; it was just so inviting to go that way. The race was so spread out at this point thought this was OK then it seemed to quiet so I turned around and found the correct path. Not long after I came to a clearing and went straight over onto another path; this was the wrong path- it had yellow blazes. Turned back much sooner thought the correct path was off to the left briefly went that way then turned back, by then a couple of runners caught up and knew the way to go. All told I probably lost 15-20 mins and added at least another 1.5 miles to an already long training run. My goal was to get to the lake in sub 2:30 did this in 2:29:45 and finish in 5:00. The conditions were tougher then last year as it was ice with ruts early and lots of deep mud later as the weather warmed. The temperature at race time was about mid 30's warming to mid 40's at the end. My pace/ mile still faster then last year plus the race was longer as the beginning portion of the course was not ready for last year's race. I am so glad I did this as a training run. Ended up being the 23th one in out of approx 120. The race was so spread out only stayed as a few finished, ate and wanted to get to my massage. Had to loosen and retie my shoe towards the end to take pressure off the top of my foot. The fluid was starting to collect just this time I caught it before it was to much. Once I fixed my shoe the fluid came out and I ran quicker again. Walked all of the hills just let people pass by. Stopped only once to go to the bathroom towards the end of the race. Also had a PBJ late in the race so this helped keep me moving along. Point to point course.

C • Greenway Trail Race 2

easy run. Feel fully recovered.

After having a massage this morning feel much better. The stiffness in my legs has disappeared. I was loose for my run tonight, very loose. Still took it easy to save my energy for Saturday. About half way through my training met with someone from my club so I did not have to run alone.

Planned to run threshold today instead with my legs so stiff decided to run easy. Felt fine at this pace actually feel better after the run then before; seemed to loosen me up. Luckily I have a massage on Thursday. Lots of wind to contend with so it changed my pace from 7:40's to 8:00/mile.

First run of the day.

Planned to run intervals. Started out and ran the first 1200 in 5:20 so bagged it after this. Between the wind and how cold I was just felt awful. Ran the rest of the mileage on the roads. My legs are kind of bugging me a bit may try to get a massage today. I think all of the speed workouts have caught up with me. This is by far the most speed workouts I have ever done in such a short span so I don't think the body totally recovers after each one. Surprised my body held up for this long; in the past it protested much sooner.