Tuesday May 31 |
 | Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| easy run. I can feel some of yesterday's weightlifting just after taking off a month I knew I would feel it. |
Monday May 30 |
| Weightlifting 1:00:00 [2] | |
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| Spent a lot of time lifting for my legs which really needed a good workout. Ended with 200 sit-ups. |
| Running 51:00 [1]6.0 mi (8:30 / mi) | |
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| ran four miles on pavement, one mile on trail and ended by running off trail for one mile. Just started to rain as I finished. Starting to think of doing a 40 mile race in WV for a training run. Probably will walk parts just to get through it. |
| Bike riding 10:00 [1]3.7 mi (2:42 / mi) | |
| ahr:110 |
| Went easy on the stationary bike just to loosen my legs up after weightlifting. |
Sunday May 29 |
| Running 1:59:00 [1]15.0 mi (7:56 / mi) | |
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| Semi- long run from Bethesda into DC. Kind of neat to see the Dragon boat races going on plus rolling thunder was in DC. With all of the streets blocked off just ran down the middle as rolling thunder was only using one side. felt pretty good for not running this distance since three weeks ago. Ran most of the way on pavement swithching to the C&O canal packed gravel for about three miles and back to road just to get the feel for this in the race. |
Saturday May 28 |
| Running 50:00 [1]6.0 mi (8:20 / mi) | |
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| Ran on the trails as the race I plan to run in the fall will start on the road, go to trail, next, packed gravel and finish on paved roads. Will have to be prepared for the changes under my feet. Time to start training, so well build up my mileage again after taking it easy for the last three weeks. |
Thursday May 26 |
| Hiking 2:30:00 [1]8.0 mi (18:44 / mi) +200m 10:49 / km | |
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| Hiked the AT out and back with my brother. Took 1:25 to go out as we were climbing and 1:05 to return. The time includes taking a break, and stopping at two overlooks for the view. Off and on rain with overcast until we reached an overlook then briefly saw the sun. We were thinking of going to Harriman Park, but with the bleak weather just drove to a point close to his house. With so little training felt really good plus I was carrying a 6-7 pound pack (water, food and extra clothes) because we were not sure how far we were going. |
Wednesday May 25 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Another easy run. Had to run part of this on a busy road before reaching the trail. Rather rainy here so the run was somewhat muddy once I was off the roads. Did a lot of walking around through the aboretium (sp.) not strenous enough to consider it exercise. |
Monday May 23 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| After all of the driving wanted to run just to loosen up my legs. Felt pretty good after two miles of warm up. |
Saturday May 21 |
| Running 50:00 [1]6.0 mi (8:20 / mi) | |
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| Ran on the trails. After 2.5 inches of rain it was a rather muddy adventure. |
Thursday May 19 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| easy run. |
Tuesday May 17 |
| swimming 45:00 [1]1.5 mi (29:59 / mi) | |
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| swam with longer intervals, did some pull and kick. Just relaxing for the next two weeks before I start to train again. |
Sunday May 15 |
| swimming 2:00:00 [1]3.2 mi (37:29 / mi) | |
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| Swam lots of intervals. After about 2+ miles of swimming my strokes started to fall apart a bit. I can tell that I have not been swimming that much. A low turnout so I had the lane to myself. |
Saturday May 14 |
| Running 46:50 [1]6.0 mi (7:48 / mi) | |
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| Hash. Distance is an estimate. Stopped at times to look for the correct trail. Small group so it was very spread out and lots of fun. |
Thursday May 12 |
| swimming 35:00 [3]1.0 mi (35:00 / mi) | |
| weight:118lbs |
| Did some intervals with freestyle, breastroke and backstroke. Some of this time is resting at the end of the pool. Went with a slower group so I could rest longer as my legs are not has helpful with my swimming as they usually are. Able to get a long glide off my breastroke going over 1/3 of the way in the pool before having to breath. Made a big difference in my time. Did only part of the workout and then cooled down and called it a day. Plan to take Friday off with a massage. |
Wednesday May 11 |
| Walking 40:00 [1]4.0 mi (10:00 / mi) | |
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| Mixture of running and walking. After taking two days off, time to get myself moving again. My quads are still a tad stiff; not a surprise with all of the downhill in the race especially towards the end. I think on Thursday I will swim. Did yardwork last night did not want to be to cheesy and add this as more training. Mowed the lawn and flipped over more dirt to plant the last of the vegetables plants and flowers. |
Tuesday May 10 |
| Note | |
| weight:118lbs |
| The results from the 5K were posted after remeasuring, by GPS, the additional part of the course. I have no idea how accurate this is. The course was remeasured as 3.446 miles and if you do the math my race equals a 5K in 19:43. I was ninth place women and second master's. |
Sunday May 8 |
| Running long 9:00:00 [2]25.0 mi (21:35 / mi) +1500m 11:19 / km | |
| slept:2.0 |
| Paced Ron Ely in the MMT100. Pacers were not allowed on the course until after 6pm or 13 hours into the race. He planned to be at mile 67 at this point, but was having difficulties so was much slower. Because the race is in the mountains I could not get cell phone reception so I just waited and waited at the aid station. Eventually, I was driven to the previous aid station and finally at 10:15 on Saturday night we began to run. For the most part we walked early as this part of the course is the toughest physically due to all of the rocks and the steep upgrade and downgrade. Once he started running with me he began to improve and throughout the distance we passed people maybe as many as 20. He finished 37th overall as I only ran with him through the night and into some of the daylight stopping at 715 am or at another aid station. My legs probably could have taken more just after waiting for four hours to finally catch up with him was a long time for me to sit. Ate a lot of food along the way downing 5 X 1/2 sandwiches, an orange, a banana, OJ and apple juice, fruit bars, pretzels, hamburger and other food to be determined later. He was feeling so bad when I initially caught up with him he was thinking of dropping out. With no moon made for dark running, our lights did well to light up the trail and neither one of us fell eventhough I had a couple of close calls as it is very, very rocky. He was so far off pace we even stopped briefly on top of the mountain to look at the stars. The total time includes stopping at the aid stations as I always made sure I was ready to go before he was. In total, I estimate we spent about 40 mins at the four aid stations we passed through. Read later that this course has a total climb of 18500 ft over 100 miles and the part I ran 25 miles or 25% of the course had the toughest amount of climb. I went back and changed my estimate of climb. |
Saturday May 7 |
| Running race 21:54 [5]5 km (4:23 / km) vdot: 44.8 | |
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| Connect the dots 5K, running out and back on Ohio drive on Hains Point in Washington DC. The course was certified, just when the event organizer went to place the turnaround cones it was far beyond the point it was supposed to be. I estimate it added 2:20-2:45 to the total time. The event organizer promised they would remeasure the course and put in on their web page along with the results, so far I have not seen the new results. I finished approx. 2 mins behind the winner, Mary Kate Bailey. The race was not a chip race so no results were posted at the finish area so not sure what place I finished; I am thinking roughly sixth place women overall and second place Master's. Temperatures in the low 50's with low winds. |
| Running warm up/down 33:00 [2]4.0 mi (8:15 / mi) | |
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| Warm up and cool down before and after race. |
Thursday May 5 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| easy run with 4 X 100 m in the middle. With all on my plate for Saturday and Sunday, taking Friday off with a massage. |
Wednesday May 4 |
| Running 1:44:00 [1]13.0 mi (7:59 / mi) | |
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| Planned to run 10 miles ended up going a tad further as I ran more into the district. |
| Note | |
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| The Washington Running Report ranked me 29th open and 5th Master's for the winter ranking period. |
Tuesday May 3 |
| Running intervals 56:00 [4]7.5 mi (7:27 / mi) | |
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| Ran 6 X 200m with very long rest in between about 600m. The rest of the distance is warm up and cool down. Ran the 200's in 39, 38, 38, 38, 39, 39. tried to work on turning my legs over faster. Ran some of these into the wind and some with the wind behind me. Had the track pretty much to myself. Time to go to REI for this weekend's long run to buy a new, lighter headlamp. |
Monday May 2 |
| Running 39:00 [1]5.0 mi (7:48 / mi) | |
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| easy run. thought I was going pretty slow until I turned on my watch to get a 1/2 mile split. Ran on the packed dirt trail in 3:40 so slowed down from this as this is probably to fast for a recovery day. Where was this speed yesterday? Starting to think all the yardwork tires me out a bit so may suspend this activity after Wednesday going into this weekend's race. Most of the yard is done anyways at least until I get ambitious to dig up more. |
Sunday May 1 |
| Note | |
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| Pinkard & Cassidy 5K |
| Running race 19:37 [5]5 km (3:55 / km) vdot: 50.9 | |
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| Pinkard and Cassidy 5K. Started in the race in the very front and once the gun went off people quickly passed me. I was 10th women and slowly passed to finish 5th overall out of 1677 women, 38th overall out of 5350. Passed the women who won the race last year (Her time last year was around 19:00) at the very end, only beating her by about 3 feet. Very windy behind me when the race started had strong winds between the buildings and coming back into the finish. By then the field was very spread out; otherwise the weather was ideal with low 50's and overcast. |
| Running warm up/down 45:00 [1]5.0 mi (9:00 / mi) | |
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| Warm up and cool down before and after the race. Warmed up about two miles before the race running down Pennsylvania ave. Did some sprints and also some of this time is stretching. After the race ran on Pennsylvania ave that was still closed off. |