Training Log Archive: zerfasIn the 31 days ending Jul 31, 2006:
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Monday Jul 31, 2006 #
Hiking 4:25:00 [2] 9.4 mi (28:11 / mi) +1300m 19:43 / mi
ahr:145
Hiked Humphrey's Peak, an elevation of 12,633, the highest I have been to so far. Felt really good the whole way climbing the mountain up in 2:15 including stopping for bathroom, pictures and general ooh and aaahss. Only when I got close to the top did a have to shortly pause to let my heart rate come down, but this might be due to the pace I was maintaining. Ran as much as I possibly could on the trail. Carried a ten pound pack also. Put this down as a hike since the rocks in places slowed me a bit. I planne that the hike was going to be tougher then Mt Washington ended up being much easier or I am in much better shape versus the last time I went up Mt. Washington. The mountain, for a weekday, had lots of people. The top was crowded and I spent about 35 mins until I felt the first drop of rain and began my descent. The storms here are very strong so needed to get off the top. I was in hail storm for about 20 mins on the way down.
Running 1:00:00 [3]
Drills with the group. Very tough after my early hike. Did some very different drills never done before. Kind of difficult to describe on Attackpoint, but if you ran HS or college track you probably did them. Some strides in with this. Some of the drills focused on lifting your legs something the short distance people need and an ultra runner well.....
Running warm up/down 32:00 [1] 4.0 mi (8:00 / mi)
Warm up and cool down before and after the drills.
Sunday Jul 30, 2006 #
Running 52:00 [1] 6.2 mi (8:23 / mi)
Went out on a training run with the group. Able to comfortably stay with some Division 1 runners. Went on a trail loop this is the longest anyone wanted to go.
Running 40:00 [1] 5.0 mi (8:00 / mi)
Second run of the day. Wanted to go longer just my legs were completely dead. Hopefully this is due to being at 7400 feet.
Walking 35:00 [1] 2.0 mi (17:30 / mi)
Walking around on the trails in Red Rock to get some nice pictures. In real life it looks much nicer versus what I have seen on film or pictures. I think this might be nicer then the Grand Canyon, but I will soon find out.
Saturday Jul 29, 2006 #
Note
Planned to run with the group just my luggage never made it. My bag was picked up by another women since her bag looked the same as mine. It took two plus hours for her to figure it out and return it to the airport. Continental made very little effort to get the bag to me. I had flown into Phoenix and was staying in Flagstaff. The bag was returned by 12:00 and I had to go to the airport in Flagstaff to pick it up when they claimed that they could not find a courier to bring it to me. The bag finally arrived in Flagstaff at 7:00 pm and no one from the company bothered to call. I had no extra clothes and finally picked it up on Sunday morning at 6:00 am. I spoke with the Continental people and no one knew the location of the bag. Not the way I was picturing starting my trip evethough the drive from Phoenix to Flagstaff was nice.
Thursday Jul 27, 2006 #
Running intervals 51:00 [2] 6.0 mi (8:30 / mi)
Ran 3 X 800 m in 3:18, 3:16 and 3:16. could feel how hard I ran last night plus the humidity and heat is back. Walked the 200 m recovery. The rest of the distance is warm up and cool down.
Wednesday Jul 26, 2006 #
Running 1:29:00 [1] 10.0 mi (8:54 / mi)
Ran on the trails with totally brand new sneakers. Running @ 8:20-8:30/ mile pace losing time for water crossings. Finally ran the rest of the Potomac Heritage Trail that I had not completed ran some of the other parts to add distance.
swimming 30:00 [2] 0.7 mi (42:50 / mi)
Kicked in the water mostly freestyle, but also backstroke- well this is freestyle kick just upside down.
Running hills 40:00 [2] 5.0 mi (8:00 / mi)
Down hill running. Turning my legs over so fast my pace was around 6 mins/mile. Took the uphill slow to recover. Did just five. Second run of the day.
Yard work 40:00 [1]
Mowed the lawn.
Tuesday Jul 25, 2006 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Recovery day. Channel 9 picked up the story about the man being hit by the deer. Not many details since she only interviewed the man that was hit. See article at: http://www.wusatv9.com/news/news_article.aspx?stor...
Monday Jul 24, 2006 #
Running 52:00 [1] 6.0 mi (8:40 / mi)
Ran in the heat of the day just it is not feeling so hot as before. Stopped to talk to another scientist about experimental results. Probably running a sub 8 min/mile pace.
swimming 45:00 [1] 1.0 mi (45:01 / mi)
Swam a couple of laps freestyle for warm up and kicked most of the remaining distance. At the end did some breastroke. For some reason I now have an incredible pull off the wall so much that I have to come up otherwise when I compete I will be disqualified. Staying under water this long drops my time a lot!
Sunday Jul 23, 2006 #
Running 39:45 [3] 5.5 mi (7:14 / mi)
Riley's Rumble half marathon. Planned to do this as a somewhat hard run and due to the injury last week plus next week's adventures I had 900 reasons not to push it that much. Felt good at this pace since this is the coolest race in sometime as it was low 70's at the start. It was going well and I was holding back and thinking at the halfway point, since people really take off fast of picking up the pace. And then.......
Note
......a man about 50 yds in front of me was hit by a deer that came out of the woods. The deer darted out at full speed hitting the man in the ribs and sending him into the air only to have his fall broken some by hitting the deer on the way to the ground. I was the next person behind him and heard his head hit the ground. I believe the impact of the deer hitting him knocked him unconsicous and he fell. He was unconcious for about one minute and was bleeding from several places including the back of his head, knee, nose and hand. I screamed to get the attention of runners in front of me who immediately turned around. The deer stopped briefly and came back across the road again. The man stopped breathing briefly and started to breath on his own. At this point I yelled back to get 911 since I knew other's carried a cell phone. One man went into a house about 200 m up the road and I was quickly told to talk to the 911 dispathcer to describe what happened. This race is out in the county with lots of open fields and farms to pass along the way. The response was quick, with a fire engine arriving first in under 10 mins from placing the call and about two mins later the ambulance arrived. The man was having headaches and painful breathing and since we had no medical supplies I was glad to see them arrive. Because the man lost conciousness and it appeared also to have broken ribs he was flown to shock trauma in Bethesda. The EMS people worked fast and within a few minutes the helicopter was on it way and it was within site after about five mins. The helicopter landed in field on the back of the house where the 911 phone call was made. The man was loaded and air borne within two mins and on to Bethesda.
Running 43:00 [1] 5.5 mi (7:49 / mi)
Decided after this to take the DNF so never went to the turn around point. Jogged back in with another man that stopped to assist. Did not go over the finish line just handed in my tear off number and said I was a DNF. Walked around got some food, spoke briefly with the race director and a board member to describe what happened and give his name. Went home, showered, ate and catnapped.
Running warm up/down 14:00 [1] 1.5 mi (9:20 / mi)
Warm up before the race with some walking.
Saturday Jul 22, 2006 #
Running 50:00 [1] 6.0 mi (8:20 / mi)
Ran in the middle of the day. Ran part of this on the trail and the rest on Beach Drive.
Friday Jul 21, 2006 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
Ran while it was extra hot. Could have used some water about half way through. The pollution made my throat a little raw, but a cup of coffee took care of that.
Thursday Jul 20, 2006 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
ran while it was still rather hot. Felt fine eventhough I did not carry water. Had a massage last night that helped my legs feel better. Hopefully I am well healed now and the continuing massages will keep it that way.
Wednesday Jul 19, 2006 #
Running intervals 51:00 [4] 6.0 mi (8:30 / mi)
Ran 4 X 400 m with 400 m rest. The rest of the distance is running to the track and back. Ran with my trainers on plus a water bottle. Switched my sneakers at the track and left the water bottle for water breaks. Switched sneakers and ran back carrying the other pair in my hands. Air temp 90 degrees with a full sun on the track had to be 100 since the track is black and this was the middle of the day so it had plenty of time to heat up. Times not bad considering 87, 86, 86, 87. Air did not feel nearly as stale as yesterday. It was warm enough to make me sweat.
Tuesday Jul 18, 2006 #
Weightlifting 1:00:00 [2]
lifted for my legs, but also did a lot more upper body lifting versus other times. Plan to try running again on Wed and see if the legs feel better.
Monday Jul 17, 2006 #
swimming 30:00 [1]
Swam 200 yds for warm up and did the rest kicking- doing freestyle, fly and breaststroke kicks for my legs. Did 100 yds freestyle at the end for cool down.
Sunday Jul 16, 2006 #
Weightlifting 1:00:00 [1]
Lots of leg lifting, but versus other session spent more time on my upper body. Planned to swim also just the pool was already very crowded. May get up early and swim Monday morning.
Saturday Jul 15, 2006 #
Hiking 36:00 [2] 3.2 mi (11:15 / mi) +170m 9:39 / mi
Walked up to a lookout that gave a nice view of Harper's Ferry. Hiked up with my brother and nephew so stayed with them on the way up. On the way down ran it in 11 mins to get to the bottom and waited for them. Did not push my effort on the way down just let my legs roll and gravity did the rest. Rested about 10 mins on the top looking over the town and rivers. Rather hungry and did not have any food with me so once I was at the bottom hurried into town for a sandwich. Started to get a headache since I waited to long to eat, but it cleared once I ate about half of the sandwich.
Walking 1:00:00 [1] 4.0 mi (15:00 / mi)
Walking around Harper's Ferry looking at the historical stuff plus the re-enactments.
Friday Jul 14, 2006 #
Walking 36:00 [1] 3.0 mi (12:00 / mi)
(injured)
My legs are still bothering me. Thinking of swimming and do nothing for a week to see if that makes them feel better.
Thursday Jul 13, 2006 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back.
Weightlifting 20:00 [2]
Lifted mostly for my legs. Seemed to make them feel better, but I am sure the massage had more to do with that.
Note
Ranked 19th in the Master's division for the Spring. Not bad considering both runs were training.
Wednesday Jul 12, 2006 #
Running hills 49:00 [2] 6.0 mi (8:10 / mi)
Did 6 X 400 m downhill running. Warmed up and cooled down for two miles. walked some of the steeper parts on the way up as rest before the next one. Ran them rather fast trying not to break on the way down.
Running 1:51:00 [1] 14.0 mi (7:56 / mi)
Second run of the day. Went to the C and O canal started out hot and cooled once the rain started. My legs feel OK hopefully the massage tonight will help. Iced my hamstrings again. Drank a very cold Ensure at the end of the run.
Tuesday Jul 11, 2006 #
Yard work 40:00 [1]
(injured)
My hamstrings were bothering me so much I mowed the lawn. Planned to do intervals.
Monday Jul 10, 2006 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Now my hamstrings a somewhat sore. Iced them to get the inflammation down.
Sunday Jul 9, 2006 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
easy day.
Saturday Jul 8, 2006 #
Running warm up/down 9:00 [1] 1.0 mi (9:00 / mi)
Running tempo 41:30 [3] 6.0 mi (6:55 / mi)
Actually ran marathon pace for six miles along Beach drive. Came back to the car drank some water changed sneakers and continued.
Running 1:16:00 [1] 9.0 mi (8:27 / mi)
ran easy after the marathon pace run. Ran some of this on trails.
Friday Jul 7, 2006 #
Running 1:10:00 [1] 9.0 mi (7:47 / mi)
Moved along pretty easy at this pace. The cool day and low humidity certainily helped.
Thursday Jul 6, 2006 #
Running hills 40:00 [2] 5.0 mi (8:00 / mi)
Ran 6 X 400 m hill with a slow jog for recovery.
Wednesday Jul 5, 2006 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
ran to the gym and back. Took off Monday thinking the long trail run I never went on would be tough.
Weightlifting 25:00 [2]
Needed to get some gym time in. Seemed to make my legs feel better, but the massage on Thursday is what will really help.
Tuesday Jul 4, 2006 #
Running long 2:20:00 [1] 18.0 mi (7:47 / mi)
Just barely long enough to call it a long run. First thought about going on a trail run with a group just did not want to deal with the heat of the day. Got up early and was running by 7:00 glad I did because by the time I finished it was rather warm. Kept up a good pace considering my water belt was fully loaded adding some weight. Only passed by one women that beat me in the Leesburg 20K, but I think she was doing a speed workout since she stopped at the mile marker. Went home and took a catnap.
Weightlifting 10:00 [1]
Planned to lift weights just went to the gym which is usually open on holidays and found it was close. Did some push ups, sit ups and stretching and drove home.
Sunday Jul 2, 2006 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Recovery day.
Saturday Jul 1, 2006 #
Running long 3:15:00 [1] +650m
Planned to run 20 miles. Went on the trails so not sure how long; climb is an estimate also. Ran with a group and had to stay with them since it was a trail I never ran on. The Potomac River was very high from all of the rains earlier in the week so had to skip parts plus had to crawl through five downed trees plus the same five on the way back. Had a masseuse shortly after my run. Probably will need a couple to feel better since I am rather stiff.