Tuesday Jan 31 |
 | Running intervals 50:00 [3]6.5 mi (7:41 / mi) | |
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| Ran 4 X 400m with 400 rest. Ran the 400's in 86, 87, 87, 86. The rest of the distance is warm up and cool down. Had a massage the day before so probably could have run 2-3 secs faster just so loose that I can not go faster. Very crowded track so dodging around people. rather tired since I was up a lot dealing with a sick cat. After missing out on the nice Monday weather the temps dropped to the low 40's with fairly strong winds. I was doing this workout alone. |
Monday Jan 30 |
| Walking 25:00 [1]2.0 mi (12:29 / mi) | |
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| Walked to the Dunkin Donuts for coffee. Made a fresh pot when I got back. Have a masseuse this eve; my legs are a little bit stiff. |
Sunday Jan 29 |
| Running 1:12:00 [3]10.0 mi (7:11 / mi) | |
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| Marathon race pace. Decided to warm up for one mile before going eight miles at this pace. Ran on Beach drive in which I saw only a few people the whole time mostly people walking dogs. Only could get a mile split in the middle since most of the spray painted mile markers have faded. On the way down ran through it in 7:05 on the way back in 7:01. Took it easy for the last mile. Was a little bit overdressed could have worn shorts and felt fine. Not in the best of shape due to my injury. Half thought about trying to go to today's local O meet, but since my knee has only been feeling real good for a few days why risk it. |
| Weightlifting 55:00 [2] | |
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| Lifted with more weight using 90 pds for leg extension and 75 for leg curls. Did 100 sit ups. Did squats with 75 pds 2 X 12. Did cable cross overs with 5 pds which is now to little just forgot to bring my 2 pders to add on some weight since 10 pds is to much of an increase. Gym rather busy so had to take open free weights and machines as they became available. Very intense today nobody was talking. |
Saturday Jan 28 |
| Running long 2:14:00 [2]17.0 mi (7:53 / mi) | |
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| This time I left my car at the metro so I did not have to run home. Felt great the whole way just a little bit stiff sitting waiting for the lights to change when I ran the last part in DC. Rather cold in the beginning and towards the end warm enough for shorts. |
| Cross training 10:00 [1] | |
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| Stretching while waiting for the Metro. |
Friday Jan 27 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Recovery day. Planning to run 17 on Saturday may up it to 20 since a few runs have been cut short. |
Thursday Jan 26 |
| Running hills 1:00:00 [3]7.5 mi (7:59 / mi) | |
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| Ran three miles each way to reach the hill. Ran 6 hill repeats jogging down as my rest. My knee is still feeling good. Tried to get a massage and he is all booked up hopefully can get an appointment on Saturday. |
Wednesday Jan 25 |
| Running 1:35:00 [2]12.0 mi (7:54 / mi) | |
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| Felt good for the run. Not far enough for my knees to bother me. Still managed a good pace and felt good at the end. |
Tuesday Jan 24 |
| Running tempo 45:00 [3]5.25 mi (8:34 / mi) | |
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| Ran 3 X 800 at tempo. Ran the first one a little fast in 3:10 while having to pass around 175+ on the track. Slowed down for the last two running in 314 and 314. The rest of the distance is warm up and cool down with 200 m jog in between the 800's. Did drills at the end. |
Monday Jan 23 |
| swimming 32:00 [1]1.0 mi (31:59 / mi) | |
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| I could tell I was somewhat tired from swimming and weightlifting the day before so my swimming was slower. |
| Cross training 20:00 [2] | |
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| Because I was swimming so slow switched over to water running. |
Sunday Jan 22 |
| swimming 1:00:00 [1]2.0 mi (29:59 / mi) | |
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| The pool was very crowded so the only lane available was the last lane with the wall on one side, so for the first mile could only swim freestyle since I have a nasty habbit of kicking the wall. Once the pool cleared out moved to a middle lane swam some breastroke along with free. |
| Weightlifting 40:00 [2] | |
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| Lifted weights until the gym closed. Able to do squats with 65 pds which did not bother me knee. It is still slightly swollen when you compare it with the other. Wanted to run today just the knee needs more time to heal. |
Saturday Jan 21 |
| Running long 2:48:00 [3]21.0 mi (7:59 / mi) | |
| slept:9.0 |
| Plan to run 24 my knee felt fine for this distance a bit achy at the end so I cut it short so it would not get to the same point as two weeks ago. Went slow to be sure the knee would hold up for more then the 17 miles on the run last week. Ran the other direction going from Kensington into Germantown and finishing in Gaithersburg. Stopped at the store to pick out more tile, paints etc for the home improvement projects. When you smell a little bit none of the sales people bug you. I was just looking and did not want to buy yet. Caught up in some much needed sleep so started the run in the middle of day wearing singlet and shorts. |
| Cross training 10:00 [1] | |
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| Stretching while waiting for the Metro at Shady Grove. |
Friday Jan 20 |
| Running 49:00 [1]6.0 mi (8:09 / mi) | |
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| It's Friday! Spent a lot of time just waiting for the lights to change so I could cross the road ; in reality ran around 7:50/mile pace. Warm enough again to run in shorts. |
Thursday Jan 19 |
| Running hills 52:00 [3]6.5 mi (7:59 / mi) | |
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| Ran warm-up and 6 X 200 m hills. Jogged the downhill for recovery. I can tell my knee is swollen, but it is not sore and does not seem to be holding me back. Once and a while when I weight bear on my right leg it hurts. Iced it again last night once I was finished. Not sleeping the best with all of the paint and epoxy smells in the house. Today the remodeling should be finished plus it is warm enough today to air out the house. |
Wednesday Jan 18 |
| Running 1:35:00 [1]12.0 mi (7:54 / mi) | |
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| Knee felt fine the whole time. Ran through the somewhat hilly parts of Kensington and Bethesda so worked a little harder for my per mile pace. Iced my knee immediately once I arrived home. |
Tuesday Jan 17 |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
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| Ran to the track and back. |
| Running 22:45 [3]1.75 mi (13:00 / mi) | |
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| Ran 3 X 800 in 315, 315 and 314 with a very slow 200 m jog in between. Ran over in trainers and switched to flats for the faster 800's and switched back for the run back. Knee is still OK. Each 800 was easier then the previous one. |
| Weightlifting 1:00:00 [2] | |
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| After the remodeling had to try some of the new machines. Had the place almost to myself so no excuses. Benched 60 pds with free weights and went up to 85 for leg extension and my knee felt fine. Still staying away from squats. 100 sit-ups. |
Sunday Jan 15 |
| Running 1:30:00 [3]12.0 mi (7:30 / mi) | |
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| Ran 3 miles @ 8:10/mile, 2 miles in 13:08, one mile easy, 3 miles in 20:05 and three easy. With rather strong cross winds even on the Capital Crescent still happy with these times considering this is the first faster workout in some time. Ran down and back on the CCT so I was dropping slightly on the way out and gained the elevation on the way back. |
Saturday Jan 14 |
| Running 47:30 [1]6.0 mi (7:54 / mi) | |
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| Took it easy staying on pavement the whole time. The turning on the trails when my leg does not land the same way with every step just makes me knee hurt again. Warm enough to wear shorts; who thought in January. |
| Weightlifting 1:00:00 [2] | |
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| Did a lot for my legs. Did leg extension with 75 pds this time and my knee felt fine. Did cable cross overs and 200 sit-ups. |
Friday Jan 13 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| took it easy to see how my knee would hold up. Felt good the whole time I was running. This time I think I will ease back into the running instead of trying a long run so quick. The new sneakers felt good also. |
Thursday Jan 12 |
| swimming 1:20:00 [2]2.3 mi (34:47 / mi) | |
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| Able to swim further then I thought. Workout included 400 SKPS warm up with lots of long intervals. Time includes some long rest just standing at the end of the pool. Knew I could not do the entire workout realized when I got to the kicking part of the workout and my legs and arms were so tired. Did 100 cool down while others continued. Plan to try the legs out on Friday to see if the knee is better. |
Wednesday Jan 11 |
| swimming 30:00 [1]1.0 mi (30:00 / mi) | |
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| Swam a mixture of strokes. This time the breast stroke did not bother my knee. Went swimming across the street so this time had a lane to myself. |
| Cross training 15:00 [3] | |
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| Water running. |
Tuesday Jan 10 |
| Bike riding 25:00 [1]7.2 mi (3:27 / mi) | |
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| going to let my knee heal for a few days. Purchased a new pair of sneakers thinking the ones I bought were defective or just the wrong shoe for my foot eventhough I have orthotics (sp.). |
| Cross training 10:00 [2]2 km (5:00 / km) | |
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| rowing machine. First workout of the day. |
| Bike riding 20:00 [1]7.2 mi (2:47 / mi) | |
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| second session of the day. Did the Hill workout option on the stationary bike. Also used it at a higher level versus earlier in the day. |
| Cross training 10:00 [2]2 km (5:00 / km) | |
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| used the rowing machine. Actually wanted to go swimming just it was to crowded. Also spent 10 extra mins. looking for a parking spot because the gym was so busy. |
| Weightlifting 20:00 [2] | |
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| All the more time I had to lift before my massage. So crowded could not even find a spot to do sit ups. Had to take whatever equipment was open. |
Sunday Jan 8 |
| Running 2:15:00 [1]17.0 mi (7:56 / mi) | |
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| Kept it easy hoping to run 22 miles. Felt fine for 16 and then my knee started to really bother me to the point I was changing my stride. Ended it short by going to the Dupont Circle Metro and home. Ran some on trails and ran the road miles @7:45/mile. |
| Walking 24:00 [1]2.0 mi (11:59 / mi) | |
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| thought my knee would feel better while sitting on the Metro. Tried to run and then switched to racewalking both hurt my knee. Had to walk home at a fast regular walking pace. Iced my knee immediately once I was home. |
| Cross training 9:45 [1]2.0 mi (4:52 / mi) | |
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| Rowing machine. |
| Weightlifting 50:00 [2] | |
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| Used the leg extension machine with half weight or 55 pds which seems to help my knee. More weight is to much. Did 300 sit-ups. Plus used some of the other machines that I never tried before. Gym still very crowded for a Sunday night. |
Saturday Jan 7 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| Took it easy to see how my knee would hold up. |
| Bike riding 50:00 [4] | |
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| finally got myself into a spinning class. The earlier class was completely full so had to wait. At five mins before the class you can take a bike even if the person signed up in advance. I ended up getting the last bike. The instructor worked people hard plus he made it a little bit longer. |
Friday Jan 6 |
| Bike riding 25:00 [1] | |
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| Core Training 10:30 [3]2 km (5:15 / km) | |
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| Rowing machine. I attempted to go swimming just the pool was so crowded never could get in. The pool at this other gym is so small only about six people can use it at a time. Ended up opting for the 30 min massage. |
Thursday Jan 5 |
| Bike riding 25:00 [1] | |
| ahr:114 |
| Used the fat burning program on the stationary bike. To get my heartrate higher I kept the rpm just under 100/min. The only other way to get my heartrate even higher was by making it tougher to turn over and then my rpms dropped way to low. |
| Weightlifting 1:10:00 [2] | |
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| So much different weightlifting equipment to use lifted a little longer then my one hour cutoff. Did 300 sit-ups. Used lots of different equipment then usual and can feel it today. Some of the leg lifts were difficult due to how my knee was feeling. Compensated some by using my left leg more. Wanted to do squats, but this hurt with one rep so stopped. Did far more upper body then usual. Iced my knee immediately afterwards. |
| Cross training 10:30 [3]2 km (5:15 / km) | |
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| Finished by using the rowing machine. Just in case a did not get enough of an upper body workout this was plenty. |
Wednesday Jan 4 |
| swimming 35:00 [1]1.0 mi (35:00 / mi) | |
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| Mixture of strokes. Pool was getting rather crowded with all of the New Year's resolution people so on to water running. Breast stroke bothered my knee some so had to mostly do free. |
| Cross training 30:00 [1] | |
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| Water running. Not to boring since I could watch the high school student practice diving. Some of them are really good doing double somersaults with a twist. |
Tuesday Jan 3 |
| Running 20:00 [1]2.5 mi (7:59 / mi) | |
| weight:117lbs (injured) |
| After a day of rest yesterday I thought my knee would feel better. It hurts enough that I had to cut my run really short. I plan to swim for at least three days to let it heal. Weighed myself in the middle of the day; managed to stay the same with the holidays and lack of training. |
Sunday Jan 1 |
| Note | |
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| Redeye 50K. Prince William Forest. Probably will run at least two loops. |
| Running 3:30:00 [3]20.2 mi (10:24 / mi) | |
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| Ran at Prince William Forest covering two loops. Started 20 or so minutes after the pack so did all of the training alone. Somewhat hindered by a aching right knee, but managed to keep the two loops consistent running both in 1:45 and finishing strong. Lots of munchies afterwards. Saw Valerie and Sandy early into my second loop. Stopped briefly between the two loops for food and a bathroom. Warmed up enough that I would have liked shorts for the second loop, just never put them in my pack. Still managed to run faster then last year, but I am also in much better shape plus the weather was better last year. |