Training Log Archive: zerfasIn the 31 days ending Jul 31, 2005:
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Sunday Jul 31, 2005 #
Running 3:11:00 [2] 20.0 mi (9:33 / mi)
Another semi-long run. This time I met up with a group and another man ran with me for the first 3.5 miles after that I was on my own. Felt much better today probably because I started much earlier and it never really was that hot. Ended up with less milege then planned was hoping for more like 90, so putting in to back to back runs like this was easier.
Saturday Jul 30, 2005 #
Running 2:40:00 [2] 20.0 mi (8:00 / mi)
Semi-long run. Ran about four miles of this on trail otherwise the rest was on roads and bike trails. for the most part felt pretty good as the heat increased towards the end of the run I had enough.
Friday Jul 29, 2005 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Recovery day.
Thursday Jul 28, 2005 #
Running 2:07:00 [1] 16.0 mi (7:56 / mi)
Ran into DC and added distance by running all of Haines Point. Kind of low on water when I finished, but seemed to feel OK.
Wednesday Jul 27, 2005 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
I had big plans for a high mileage week. Now that I am not running the 50 miler will probably be lower. Most of Kensington had power outage so was interisting running on very dark streets.
Monday Jul 25, 2005 #
Running 1:03:00 [1] 7.0 mi (9:00 / mi)
wanted to get some more trail running in before my long run this weekend. Temps well into the 90's with high humidity.
Sunday Jul 24, 2005 #
Running 3:07:00 [1] 18.0 mi (10:23 / mi) +500m 9:34 / mi
Ran on the mostly on the AT just out of Waynesboro. In the first part of the run gained 700 ft of elevation in the first two miles and then came back down the other side dropping all of that elevation. Might have tired my legs a bit early, but still felt OK. Plans was to run 20, but with all of the extra climb I figured this was enough.
Walking 50:00 [1] 2.0 mi (25:00 / mi)
Walking around the grounds of Monticello.
Saturday Jul 23, 2005 #
Running 2:05:00 [1] 13.0 mi (9:37 / mi)
Ran the first five miles on my own and then met up with the running group. This time not to many people showed up, so I first started running with the Smarter Running program, which was much to slow, caught up with the other morning group which was even slower. They kind of stayed with me, but there pace was on the slow side also. Walked one of the uphills with them, but after that ran all of the other uphills.
Friday Jul 22, 2005 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Another very hot day- mid 90's with the usual DC humidity. Usually for this short of a run I do not take any hydration, but today I decided to wear it anyways. Making sure I stay well hydrated because with this heat it seems tougher. Probably when it cools down, at this rate in October, these miles will probably turn into 7:30- 7:40's. Now my legs felt pretty good; managed to feel somewhat stretched out after one mile (fast for me.).
Weightlifting 35:00 [2]
All the more I could get in. Lifted mostly for my legs and did 200 sit- ups with 60 in 1 min.
Thursday Jul 21, 2005 #
Running 1:27:00 [3] 11.0 mi (7:55 / mi)
Planned to run 16. My legs feel funny still, but probably from having a good quality massage last night. A tad slow early and finally felt good once I reached Georgetown and by then I had run most of the mileage. Temps in the low 90's with extra humidity.
Wednesday Jul 20, 2005 #
swimming 45:00 [1] 1.5 mi (30:00 / mi)
Swam laps with out any intervals. Changed strokes a lot and did some kicking.
Tuesday Jul 19, 2005 #
swimming 50:00 [2] 1.6 mi (31:15 / mi)
1/2 mile of warm up and then intervals. Some of this time is hanging on the wall. Mixture of strokes. The whole workout out was 3+ miles, but with the lack of swimming lately this is all the more I was prepared for. Seems to be giving my legs some much needed rest. Have a massage tonight, so plan to run semi long on Thursday.
Sunday Jul 17, 2005 #
Kayaking 3:00:00 [2] 11.0 mi (16:22 / mi)
Went to the Eastern Shore to kayak in the bay. Lots of fun, plenty of wildlife including hawks, barn swallows and herons. The person I went with was a bit slower. For about the last 1/2 hour I was on my own before having to return to shore. Also, stopped for a wine tasting, so did not include this time. Made the second half of kayaking interesting.
Running 40:00 [1] 5.0 mi (8:00 / mi)
Stopped to eat on the way home, so this is all the more mileage I could get in. My legs felt pretty good for sitting in a kayak for that long. Found out my masseuse messed up the schedule and I was supposed to have a massage on Friday night, for some reason he keeps two calendars and he never bothered to check both. Finally had enough of him being really late and not keeping his schedule straight.
Saturday Jul 16, 2005 #
Running 1:00:00 [1] 6.5 mi (9:14 / mi)
slept:2.0
My cat was very sick last night, thus the little sleep. Managed to wake up, run some and go back to bed. Planned to run far more distance, not sure I can get it in on Sunday, since I planned a big kayak trip. Cats get real sick, go downhill fast and once treated, seem to feel just fine. He was already running around like nothing happened this afternoon. If only humans were the same way....
Note
Two hours volunteering at the MCRRC's Twilighter race. More like Thanksgiving dinner; 1.5 hours to set up and 2,000 cups of water gone in 20 mins. The rains really started, so we all get wet picking up the cups.
Friday Jul 15, 2005 #
Running 40:00 [1] 5.0 mi (8:00 / mi)
Luckily tonight is my much needed massage. Not sure why I am starting to stiffen up some.
Thursday Jul 14, 2005 #
Running 1:39:00 [1] 12.5 mi (7:55 / mi)
Another one of my usual runs. Rained early and in the middle of the run, so I was plenty wet with heavy sneakers. Never saw anybody the whole time that was running, just some diehard dog walkers.
Wednesday Jul 13, 2005 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Bought new sneakers since my legs were starting to bother me. Of course today, Thursday, the rains are supposed to be really heavy. You would think with all of this training I would be at the top of Attackpoint; seems like the group in general is training much heavier then usual. Also, tried out my new water bottle, the other one was heavy plus I could only carry water this one allows me to carry four different beverages. What will they be?
Tuesday Jul 12, 2005 #
Running 1:51:00 [1] 14.0 mi (7:56 / mi)
A middle distance run. I was on trail for about two miles of this; the rest on roads.
Monday Jul 11, 2005 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
With the heat took it easy. Actually starting to get in good enough shape that I sweat a bit.
Weightlifting 1:00:00 [1]
Lifted for my legs. Only squated 80 pds, but my abs were much stronger and managed 250 sit ups.
Sunday Jul 10, 2005 #
Running long 2:37:00 [1] 20.0 mi (7:51 / mi)
Ran along the C&O canal. I ran on a part that I have not been on just for a change of scenery. I slept in so I started when the temperatures already in the low 80's and would finish with temps. around 90. The trail was a tad muddy other then that it is just real flat. The runner's rankings are on-line; I was ranked 7th Master's and 49th in the open division.
Saturday Jul 9, 2005 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Barely had time to run this, just too much to do in one day. Took it easy before the long run.
Friday Jul 8, 2005 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
recovery day. After the heavy rains passed through last night, 3.5 inches by my rain gauge, the air was rather cool. Made for an easy run. Ran on Beach Drive which is still closed off due to the stream overflowing.
Thursday Jul 7, 2005 #
Running 1:39:00 [1] 12.5 mi (7:55 / mi)
Eventhough the pace was the same, felt much better running today. Seemed to run much easier my heartrate was probably a lot lower also. It did not rain until about the last two miles of the run so having sneakers that weigh a few extra ounces must help.
Wednesday Jul 6, 2005 #
Running 47:30 [1] 6.0 mi (7:55 / mi)
Not as hot and humid as usual. Ran with someone from my club for about one mile of this.
Tuesday Jul 5, 2005 #
Note
Ranked 7th Master's by the Washington Running Report, plus this time my picture was included in the article.
Running 1:35:00 [1] 12.0 mi (7:55 / mi)
It was raining as I stepped outside of the door and continued for the first 20 mins of the run. I was totally wet including my shoes which made them very heavy. Ran about four miles of this on trails which makes my per mile time slower. Ended up a hot sunny day when I finished.
Monday Jul 4, 2005 #
Yard work 2:00:00 [1]
Enlarged the size of one of the flower beds by removing the grass. The zoysia grass was rather tough to remove, plus I patched other places in the yard to remove some of the weeds. I tried to keep rather large pieces together which are rather heavy even when dragging them around with the tarp. Added top soil and planted more flowers. The real time to do this was much longer.
Sunday Jul 3, 2005 #
Running 2:07:00 [1] 14.0 mi (9:04 / mi)
By mistake cut my Saturday run short so added the mileage on to the Sunday run. Ran totally on trails going out in 63 and returning in 64. I think there was a net drop in elevation on the way out, just the trail climbs and drops so much it is hard to tell. Started out with three other men, one man had trouble with his quads early and the other two turned around after 25 mins, so I was on my own again.
Saturday Jul 2, 2005 #
Running long 3:09:00 [1] 20.0 mi (9:27 / mi)
Arrived early and ran some mileage before the group arrived. Able to run with one man that was a little bit slower, but seemed to work out fine as he held my pace back. I wanted to go long so I went as far as he would and at the fork we split. He ran with me for about 40 mins and the rest of the time I was alone. Ran about to the zoo to get some inspiration, as the kittens are about 4 weeks old plus the older kittens, now almost full size were out and running around. Ran about 18 miles on trails and two on pavement.