Sunday Oct 30 |
 | Running 1:52:00 [1]14.0 mi (7:59 / mi) | |
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| Planned to run 20 miles. Did this as a warm up. Only had mile markers for the latter half and was maintaining this pace. Ran some on rather busy roads with the plan to run through the sanctuary just it is well fenced off. Ended up running some on the WB&A (?). Came back and got out as fast as I could orienteering so as not to rest to much probably took 20 mins to change and mark up my map. |
| Orienteering 1:29:48 [1]*** 4.65 km (19:19 / km) +50m 18:20 / km | |
| 18c |
| Brown course at Bowie State University. Lots of controls and lots of rubbish in the woods to slow me down. Used the trail as much as possible to keep myself running eventhough it was the longer way around. |
| Running 16:00 [1]2.0 mi (7:59 / mi) | |
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| Cool down afterwards. want to get in as much mileage and time on my legs as possible. |
Saturday Oct 29 |
| Running long 3:18:00 [1]25.0 mi (7:54 / mi) | |
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| One of my last long runs before the race. With all of the low mileage this past week had no problems maintaining this pace. For the first 12 miles averaged 7:45 miles after this I had no mile markers so the rest is an estimate. My pace probably did not drop off this much, but this is when I reached the Union Station metro for my return. Ran through a large part of Va including the Io Jima Memorial which is preparing for the marathon on Sunday. Went back over the bridge around Haines Point and through neighborhoods before reaching the metro. Actually could read a newspaper on the metro. After arriving by metro, jogged about 1/2 mile to get a bagel and then to the parking lot. Did not add this distance. |
Friday Oct 28 |
| Running 56:00 [1]7.0 mi (7:59 / mi) | |
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| Recovery day. Took it easy ;between speed one day and a long run on Saturday. |
Thursday Oct 27 |
| Running intervals 1:26:00 [3]11.0 mi (7:48 / mi) | |
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| Planned to run 1200's on the track just it was in use so ran on the Capital Crescent trail were I had to run 800's. Times = 305, 308, 310, 312, 317, 316. Very dark toward the end which probably accounts for the slow time. Number 3 and 4 were run slightly uphill. the trail is packed gravel so probably times aren't to slow. It was tough to put in a harder effort, did not feel as tough as running on the track, due to dodging people and the irregular footing. Jogged around for 2:30-2:45 in between each set for cool down. The remaining distance is warm up to the trail and running back. |
Wednesday Oct 26 |
| Running 20:00 [1]2.5 mi (7:59 / mi) | |
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| Ran to the gym. |
| Weightlifting 20:00 [3] | |
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| Instead of doing squats used the Power Master machine for squats kind of gives a different workout. Curled 70 for hamstrings and 100 for leg curls. Not sure it is a good idea to use much more weights then this for leg curls. Did 50 sit ups and 20 push ups. No more time to do more. Have dinner with friends tonight so maybe I can gain back some of the weight I lost over the weekend. Planned to do intervals today will have to wait until Thurs. |
| Running 20:00 [1]2.5 mi (7:59 / mi) | |
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| Ran back. Had to get back to my experiment. Now only if the race goes as well as all of the science...... |
Tuesday Oct 25 |
| Running 1:14:00 [1]9.0 mi (8:14 / mi) | |
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| Went on a group run with MCRRC. Well, it was a group run for the first mile and just no one to run with so went alone the rest of the way. Never turned my watch off going through the many, many intersections because no way I ran this slow. |
Monday Oct 24 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Still don't feel 100%; wanted to get some training in. First run of the day. stayed up a tad later then usual watching the WS. |
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| C • Overtraining 2 |
Sunday Oct 23 |
| Running 1:20:00 [1]10.0 mi (7:59 / mi) | |
| (sick) |
| rather sick to my stomach last night. Cut my 20 mile run short. |
| swimming 30:00 [1]0.7 mi (42:50 / mi) | |
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| With all of the time I was sleeping to get over what ever I my back is starting to get tight. Swam to loosen it up. Feels much better. Not eating much, well actually not much will stay in my stomach so don't have the energy to do much more exercise then this. Probably with a good sleep tonight I will feel great for work on Monday. |
Saturday Oct 22 |
| Running 1:20:00 [1]10.0 mi (7:59 / mi) | |
| (sick) |
| not feeling well, but wanted to get some training in. Planned to run 15 had to cut it short. |
Friday Oct 21 |
| Note | |
| (sick) |
| Planned to run six just so sick went home and slept. |
Thursday Oct 20 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| recovery day. Yes, I am tired; between work, home and training need to sleep more. |
Wednesday Oct 19 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| First run of the day. |
| Running intervals 1:25:00 [3]11.5 mi (7:24 / mi) | |
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| ran 7 X 1000 in 347, 351, 347, 347, 349, 350 and 347. Able to run some or parts with others since the group workout was repeat mile for the most part ran alone. The rest is warm up and cool down with 400m rest in between. |
Tuesday Oct 18 |
| Running 1:51:00 [1]14.0 mi (7:56 / mi) | |
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| Did not have time to run during lunch barely had time to eat so had to try to run as much as possible in one run. |
Sunday Oct 16 |
| Orienteering 2:21:21 [1] | |
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| Prince William Park Red course. Thought I would o first and then add some mileage. Had so much trouble with #3 just ended up only finding up to #5. Went to find #6 and could not find it easily just ran around in the woods and came back. |
| Running 1:41:00 [1]* | |
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| Came back in changed, ate a little and went out running on the roads, trails and off trail. Planned to run a total of 30 miles so between the two I figured this was enough. Seemed to feel pretty good running for this long. Just a long day of training. |
Saturday Oct 15 |
| Running long 3:00:00 [1] | |
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| Ran some on trails, roads and finally the C&O canal. Not sure of the distance I covered. Planned to run 20 miles so I figured this was enough. I had a massage before running. |
| Weightlifting 40:00 [1] | |
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| Mostly worked my legs. |
Friday Oct 14 |
| Running 56:00 [1]7.0 mi (7:59 / mi) | |
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| Ran easy since Saturday is another long run. |
Thursday Oct 13 |
| Running 55:00 [1]7.0 mi (7:51 / mi) | |
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| Recovery day. |
Wednesday Oct 12 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| Ran to loosen up my legs. First run of the day with a much tougher workout this eve. |
| Running intervals 1:20:00 [3]11.0 mi (7:16 / mi) | |
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| Ran 8 X 800 m with about 400 m of recovery in between. Times for the 800 = 304 304 304 303 303 303 303 303. Slow jogged for about 2:45 in between each interval. The rest of the distance is warm up and cool down. Luckily I was able to find a group to run with and we all stayed with in a couple of seconds of each other. A couple of people came late so they ran the last two with me since the workout for the group only was for six. |
Tuesday Oct 11 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| First run of the day. Had a massage last night so my back feel somewhat better, but with a half hour only so much could get accomplished. |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| Second run of the day. the run earlier in the day seemed to loosen me upl |
Sunday Oct 9 |
| Orienteering 2:18:48 [1]*** 6.7 km (20:43 / km) +300m 16:56 / km | |
| 21c |
| Red course at King's Landing. Careful to start out really slow and stay that way through at least 3/4 of the course. After yesterday's workout did not want to crash. In much, much better shape then I thought as I was able to run faster at the end since I was holding back so much. Rusty from not Oing for so long. Muddy in places so just had to walk as you just sink anyways. Ran through the streams some just to get all of the mud off which was rather heavy. |
Saturday Oct 8 |
| Running long 2:28:00 [3]20.0 mi (7:24 / mi) | |
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| After waiting a while thinking the rain would slow or stop went out running. Went down Beach drive from the house and quickly saw what 8 inches of rain in 1.5 days will do to a road. Planned to run 15 miles at marathon pace. At places where I could splits running between 7:10-7:15/ mile; not bad as in lots of places the water was very high sometimes up to my waist. Made for a lonely run as Beach drive was practically deserted other then a few diehards and the occasional dog walker. Once I crossed the DC line the rain almost stopped, but at that point I was totally wet from wading through water in several places. On the way back could tell the water was still rising. Ran for 1:45 at this pace the rest of the mileage as warm up and cool down. Never was cold since temps were around the low 70's also managed to run the whole distance without drinking water. |
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| C • Floods 2 |
Friday Oct 7 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Another easy run since Saturday will be another tough workout. |
Thursday Oct 6 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Easy run. |
Wednesday Oct 5 |
| Running 2:01:00 [3]16.0 mi (7:33 / mi) | |
| slept:9.0 weight:117lbs |
| Two back to back 16 mile runs. This eve ran 8 miles at marathon pace. Ended up running four miles in 28:12 and conviently (sp.) ending in front of a bathroom. On the way back, which climbed, ran 28:20. Ran some mileage slow early to warm up and the rest at the end to take it easy. Sleeping more lately with all of the yard work and training I seem to need it. |
Tuesday Oct 4 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Another double. Feel somewhat tired between the yardwork and weighlifting my legs were working hard. |
| Running 1:19:00 [1]10.0 mi (7:54 / mi) | |
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| Felt much better then the run earlier in the day. Probably helped loosen me up. |
Monday Oct 3 |
| Running 20:00 [1]2.5 mi (7:59 / mi) | |
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| Ran to the gym. |
| Weightlifting 20:00 [2] | |
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| Lifted for my legs plus did lat pull downs, rows and 75 sit-ups. |
| Running 20:00 [1]2.5 mi (7:59 / mi) | |
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| ran back. |
| Yard work 1:00:00 [1] | |
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| Probably mowed the lawn for the last time this season. Finished mulching the yard and weeding just as darkness set in. |
Sunday Oct 2 |
| Running 2:01:00 [1]15.0 mi (8:04 / mi) | |
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| Another run about 1/3 on trails and the rest on the C&O. Ran about 7:45/mile on the canal; slower on the trails. Had another massage after. |
| Yard work 1:00:00 [1] | |
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| More yard clean up plus mulching. |
Saturday Oct 1 |
| Running long 2:58:00 [3]20.0 mi (8:54 / mi) | |
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| Started out with a group with the plan of running from 355 to Riley's lock. A couple of the men stayed with me for a while and after five miles of taking it easy, I picked up the pace. Went through five miles in 47:00 ( not bad for trails.) Ran for 70 mins at marathon pace just had to do it by perceived effort. I think, at least going by the mileage posts, that I was running miles in the low 8's. After this went back to easy all the way in adding two more miles by running on the C &O. I thought the rest of the group would be right in, so I went under a shade tree and did some sit ups and push ups, then moved my car, and then I was really bored so I picked up trash in the parking lot. Finally, I drove my car back to the trailhead and waited and finally saw someone that told me where the group was. Drove back and we had a mini picnic. Did more stretching. |
| Yard work 1:00:00 [1] | |
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| More weeding and general yard clean up. |