Thursday Aug 31 |
 | Running 46:00 [1]6.0 mi (7:40 / mi) | |
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| All of a sudden seem to be in much better shape. The cool temps and overcast probably help considerably with the running speed. Ran one of these miles in 7:30 so slowed down a bit; did not think I should do the entire run at this pace. |
Wednesday Aug 30 |
| Running warm up/down 34:00 [1]4.0 mi (8:30 / mi) | |
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| Warm up and cool down. Walked some of this distance. |
| Running 46:00 [4]6.0 mi (7:40 / mi) | |
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| Ran 6 X 1200 with a very slow 400m rest. Ran the first one alone in 4:45 and after that was able to run with other for at least part of the distance. Ran with MCRRC and the first time marathoner group was using the track also. Some of the people were using the first lane for recovery laps so did a lot of dodging around people and had to slow at some points because no place to go. Ran the remaining five in 435, 434, 429, 434 and 435. The one I ran in 429 probably would have been able to run low 420's lost some time on the last lap when I got caught behind a large group. Lost a lot of momenutum so just went in easy. Days getting shorter so I started early since it was fairly dark by 7:30. |
Monday Aug 28 |
| Running 2:07:00 [1]16.0 mi (7:56 / mi) | |
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| Planned to run this on Tuesday just have a massage so ran it today. Took it very easy did not feel like I was trying that much. The air was so bad had to drink water just to clear my throat. The air was really bad, smoggy and stale. Lots of humidity and with the sunset brought no temperature relief. Kept looking like it was going to rain with only a few sprinkles at the end of the run. |
Sunday Aug 27 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Recovery day. Wanted to swim also just a lot of house stuff to deal with. The new sink faucet looks great and it does not leak! |
Saturday Aug 26 |
| Running 2:38:00 [1]20.0 mi (7:54 / mi) | |
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| Ran from Bethesda to downtown. Did not start running until it was 90 degrees. Stopped at the zoo to go under the cool shower and continued. |
Friday Aug 25 |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
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| Ran to the gym and back. |
| Weightlifting 20:00 [2] | |
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| My usual weightlifting. |
Wednesday Aug 23 |
| Running 1:17:00 [1]10.0 mi (7:41 / mi) | |
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| thought I was taking it easy apparently not. I did not know my per mile pace until I had mile markers late in the run once I got onto the C & O canal. By the time I started the run it was close to 90 with full sun. Ran along MaCarthur with hopes of cutting through Carderock and the guard said the road is just a little up the street this looked to be another 1.5 miles so turned around and cut through the woods to get on the canal. |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
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| Warm up and cool down before intervals. Initially had lots of sun and heat, but now as the days shorten much better towards the end. |
| Running intervals 40:00 [4]5.5 mi (7:16 / mi) | |
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| Planned to run 6 X 1200 just others were doing 800 so went with them. Ran with a man that was a big cry baby when I out ran him he complained that he all ready ran four. I let him know what I ran in the AM and he said that did not count. Ran one more with that group and went with a different group for the rest. Ended up running 7 X 800 with a slow 400 recovery with times between 304- 309. Began to regret the run from the AM. I felt well rested plus the massage so easy to run. By the fourth interval had to work some plus it was still @ 90. With all of the MCRRC training groups track somewhat crowded plus on a couple of occasions people did not know what Track 1 means and the cry baby would not let me pass him. I have beaten him four times and he has beaten me zero. I think he thought we were racing and I let him know that this is training. |
| Yard work 30:00 [1] | |
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| Mowed the backyard. The front yard grew so little skipped it. Did some quick weeding also. |
Tuesday Aug 22 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| Recovery day. Not much time to run since I have a massage this evening.
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Monday Aug 21 |
| Running 1:32:00 [2]12.0 mi (7:40 / mi) | |
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| With temps in the mid 80's and the usual DC humidity felt OK at this pace. A halo seemed to form around me for the Metro ride home had a seat way to myself. |
Sunday Aug 20 |
| Yard work 2:00:00 [1] | |
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| Lifting mulch and weeding some more. Added mulch around shrubs and trees so now the house looks half decent. Of course the cats have to roll around in the mulch so they smell like Virginia pine. |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| ran along Beach Drive. |
Saturday Aug 19 |
| Running long 3:15:00 [1]24.0 mi (8:07 / mi) | |
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| Ran at a variety speeds since I met up with a group and stayed with them early on. Once I was on the C&O canal ran much faster dropping my per mile pace to 7:30's. The group finished and I continued adding more miles on the canal. Took a catnap only to wake up to the Red Sox. Wished I slept more. |
| Yard work 1:00:00 [1] | |
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| The long ignored yard needed some clean up. Knew it would not be done in one day and darkness ended anymore work for Saturday. |
Friday Aug 18 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Took it easy before my long run on Saturday. |
Thursday Aug 17 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Recovery day. Feel smoother running versus Wed probably a mixture of the race and massage. |
Wednesday Aug 16 |
| Running warm up/down 36:00 [1]4.5 mi (7:59 / mi) | |
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| Ran around the school and some on the track for warm up. |
| Running 35:00 [3]4.25 mi (8:14 / mi) | |
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| Ran 6 X 1000 with 400 m rest. Ran them all between 355-356. Took the rest really slow so slow that I walked some. I think some of the downhill in the 20K was still in my legs. Had a massage on Tuesday night also. Ran these alone probably need to put some effort in finding someone else to go with hard to push yourself alone. Did not want to wait for the regular group to show up almost one hour later. |
Tuesday Aug 15 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| Recovery day. Nice to get the tax return done before the October deadline this year. My picture is in the Washington Running Report again. |
Sunday Aug 13 |
| Note | |
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| Leesburg 20K. Race starts at 7:30 to get around the heat. Maybe this time I can PR considering last year I missed it by two mins even on a 90+ degree day. |
| Running race 1:26:02 [4]20 km (4:18 / km) +100m 4:12 / km vdot: 50.3 | |
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| A little to warm to go for a PR so ran it at marathon pace. Only ended up missing a PR by 70 seconds. Felt good the whole time running the first seven miles very conservative in 49:50 and then with the downhill speeding up running low 6:40's/ mile pace. Much more competive this year placing 11th amongst the women and about 58 th out of 591. Runner splits on the road by which race they plan to run so had to be careful who you ran with since anyone could turn around at the 5K point. Low 80's at the start and not warming up much during the race. |
| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
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| Did some quick sprints before. After looked around for massage and did not find it. Did not stay around for awards since last year it took over two hours. Ate some food and left. Ate again at home and catnapped for a couple of hours since we got up so early for the race. |
| Weightlifting 30:00 [2] | |
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| Lifted mostly for my legs plus sit-ups. |
| Yard work 30:00 [1] | |
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| Quick yard clean up. |
Saturday Aug 12 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| Took it easy before the race. Thought about running with the group this morning decided sleep was more important so ran in the middle of day. Still very cool even around noon time plus Beach drive had lots of shade. |
Friday Aug 11 |
| Running 1:18:00 [1]10.0 mi (7:48 / mi) | |
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| With the cooler weather much easier to keep this pace. Still somewhat tired from a full week of work and all of the travel. Work is just so incredibly busy. |
Wednesday Aug 9 |
| Running intervals 1:05:00 [3]8.0 mi (8:07 / mi) | |
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| Ran 6 X 800 with 400 m rest in 309, 305, 306, 305, 305 and 306. The thermometer at the entrance of the school said the temperature was 104 to me it felt like it was in the mid 90's on the track since it was black and reflected back a lot of heat. The rest of this distance is warm up and cool down. Slept later this morning to try and catch up on sleep so ran these in the middle of the day. First run of the day. Did not feel overly fast need a few speed workouts before I can go real fast the full sun was probably a factor in my slower speed. The grass was freshly mowed so about 100m of the track had heavy grass that made it nice and fluffy while running through these sections. |
| Running 1:28:00 [1]11.0 mi (7:59 / mi) | |
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| Second run of the day. Did not have much time recovering between the two sessions before a massage that eve. Took it easy. |
Tuesday Aug 8 |
| Running 1:01:00 [1]8.0 mi (7:37 / mi) | |
| slept:10.0 weight:117lbs |
| Ran with a fair amount of ease at this pace with temperatures in the mid to high 80's and the humidity that I missed so much for the past week. Still need one more good night of sleep to completely catch up. Slept well in AZ, but not as nice as my own bed. |
Monday Aug 7 |
| Note | |
| slept:4.0 weight:117lbs |
| After losing weight at elevation managed to gain it back. Late flight home thus not much sleep. Plan to unpack and recover today also working a full day. Once coming back to 200 ft can feel the oxygen difference. |
Sunday Aug 6 |
| Running 47:00 [3]6.0 mi (7:49 / mi) | |
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| early morning run before the long flight home. Drove up to the ridge so it was a fairly flat run. |
Saturday Aug 5 |
| Running 1:50:00 [2]11.0 mi (10:00 / mi) +200m 5:53 / km | |
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| ran in Sedona mostly in the heat of the day which was around 95. Plenty of lizards crossing my path during the whole run. Saw lots of hawks and other birds. |
| Weightlifting 1:00:00 [1] | |
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| Went over to the University and lifted weights. |
| Bike riding 10:00 [1] | |
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| Loosen up my legs after lifting |
Friday Aug 4 |
| Running 1:45:00 [2]10.5 mi (10:00 / mi) | |
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| Ran on trails in the Red Rock Canyon. Very scenic area to run in with moderate climb. Conditions about the best you can plan for this time of year with temps in the high 70's and overcast. Saw the sun for only about 10 mins of the run. Large rain clouds in the distance as I finished. Planned to go to Slide Rock Park, but it was polluted and no swimming today. First run of the day. Legs seem to feel pretty good. Getting special theraphy for them. Ate and powered nap not waking up until a cell phone rang. |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Second run of the day. Went to Buffalo Park here in Flagstaff; ran two loops. Very flat packed cinder trail plus did not carry a water bottle. Once the rain from this morning passed through nice cool weather and overcast. Saving my legs for the Canyon on Saturday. Nice view of Humphrey's and San Francisco Peaks. |
Thursday Aug 3 |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
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| Did some strides after the workout. |
| Running 1:15:00 [3] | |
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| All kinds of drills for running. Moving almost the whole time with some brief rests. |
| Walking 40:00 [1]2.0 mi (20:00 / mi) | |
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| Walking through the lava field also went to the top of the crater- it was a steep, steep climb and worth the view. |
Wednesday Aug 2 |
| Hiking 1:11:00 [2]5 km (14:12 / km) | |
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| Ran down the Bright Angel Trail. Rather crowded at the Grand Canyon for a weekday so while on the trail weaving around people the entire way down. With all of the warning given about hiking this trail carried lots of water, gatorade and food about 10 pds of extra weight. Planned to go further wanted to see other parts of the Canyon. |
| Hiking 1:11:00 [2]5 km (14:12 / km) +990m 7:08 / km | |
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| After resting for about 15 mins and eating hiked out. Another man tried to pace off me and was with me for 30 mins and finally had enough. Able to return at the same time as down plus it was much hotter on the return trip. |
| Running warm up/down 30:00 [1]3.0 mi (10:00 / mi) | |
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| Easy warm up with the pack on had to leave the car some distance away so jogged with the pack on. |
| Running 1:15:00 [3]7.0 mi (10:42 / mi) +60m 6:29 / km | |
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| Jogged along the rim trail with the pack on. Forgot to pack the smaller water bottle holder so had to use the larger pack again for this run. |
| Hiking 45:00 [2]2.0 mi (22:30 / mi) +150m 11:20 / km | |
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| Jogged down the Hermit's trail. Very hot by the time I did this finally had enough of the Canyon for one day. |
Tuesday Aug 1 |
| Running 38:53 [1]5.0 mi (7:46 / mi) | |
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| Felt really good at this pace. Took it easy since I am planning another long run on Wednesday with lots of elevation change. After having a dead feeling in my legs today they are starting to feel better. |