Wednesday Jan 31 |
 | Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Planned to run 12 just with this eves massage all the more mileage I could go. Needed to mail a book so carried it for two miles so thus the time is a little slower. Still cold toes and knee felt fine. One bandaid stopped all of the bleeding. |
Tuesday Jan 30 |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
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| Running intervals 24:00 [4]3.0 mi (7:59 / mi) | |
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| Ran 6 X 600m with a fairly long rest since the group I was running with was doing 800's. Very cold and windy night so cold that I had to warm up in my winter jacket. The track was so crowded I could not even find them so they ended up doing two before I found them in the mix of people. Had to run the last two by myself. Ran only OK times in 2217, 219, 219, 217, 214 and 214. Ended up being better just running alone since the men surge in places during the run and at times I wanted to pass them just with all of the people I got boxed in. A few people had a pesky habit of thinking everyone was done so they were jogging in lane one. Sneaker looked nasty afterwards just thought it was wet ended up being blood from my toes. Did not feel that bad just if they rub a little bit two toes started to bleed. Well at least it will look intimitating for the race on Saturday. Still a little bit of edema in my knee, but no pain and does not change my gait. |
Sunday Jan 28 |
| Running long (trails/roads) 3:00:00 [1]19.0 mi (9:28 / mi) | |
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| Ran with the VHTRC Eagle run. Mostly on trails with about 1/3 on the roads. Saw four eagles. Bumped my knee on a log when I did not lift my leg just enough to get over it. Catnapped once I got home. Now that my goal race is sometime away this is probably enough mileage for now. |
| Weightlifting 35:00 [1] | |
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| All the more time to lift before the gym closed. Mostly worked my legs again. The little ding on my knee looks worst then it really is with a fair amount of edema. Ended with 100 sit ups. |
Saturday Jan 27 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Ran easy again to save up for Sunday. |
Friday Jan 26 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| After two days with somewhat long mileage took it easy. Also resting up for Sunday's long run. |
| Weightlifting 40:00 [2] | |
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| Worked mostly on my legs. Very tired so had enough and went to bed early. Gym very crowded with the New Year's resolution crowd so had to skip some lifts. |
Thursday Jan 25 |
| Running 1:52:00 [1]14.0 mi (7:59 / mi) | |
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| Ran on the coldest day of winter so far for me. Not only was it cold and in places it was incredibly windy especially when I was at high points. Had to completely cover my face just to breath and keep the sand from getting into my face. |
Wednesday Jan 24 |
| Running warm up/down 34:00 [1]4.0 mi (8:30 / mi) | |
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| Running 38:00 [4]5.0 mi (7:35 / mi) | |
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| Ran 6 X 1000 with 200 m rest with times from 351-353. Ate entirly too much for dinner and felt like I weighed a ton and ran like as one can see from these times. Rested a little extra before the last one hoping to run faster but that did not help. Still a little faster then last week. Somewhat cold but handled it fairly well. |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Dropped off the car in the AM to the shop and ran home addding some mileage in. |
| Running 12:00 [1]1.5 mi (7:59 / mi) | |
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| Ran back to pick up the car. |
Tuesday Jan 23 |
| Note | |
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| Day off. |
Monday Jan 22 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| Weightlifting 45:00 [2] | |
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| Wanted to get some lifting in no matter what since I have not been in the weightroom for almost two weeks. Wanted to use the squat machine just some dude was lifting over 1,000 pds he also could not control the weight so putting down that much weight in a not so gentle manner is rather loud. Luckily plenty of other lifts I did for my legs without disturbing him. Able to lift more on about half of my workout with the low mileage I am running right now that does not surprise me. |
Sunday Jan 21 |
| swimming 1:00:00 [2]1.0 mi (1:00:00 / mi) | |
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| Worked on swimming technique at the clinic. Good quality people talking about how to train and looked at your stroke gave drills to do so I could improve. Not swimming for a while so could feel it. The AU facility is real nice with lots of equipment we do not have including mirrors on the bottom of the pool so you can watch yourself swim. |
| Running 1:06:00 [1]8.0 mi (8:15 / mi) | |
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| Ran while it was snowing so a tad slippery in the beginning but once I found my footing ran along around low 8's. The snow on the trail made it nice and soft. |
| Snow shoveling 15:00 [1] | |
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| Cleaned up the driveway, sidwalk and walkway. Only one inch of wet heavy snow to clean up so went really fast. |
Saturday Jan 20 |
| Running long 2:39:00 [1]20.0 mi (7:56 / mi) | |
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| With Sunday's forecast of a colder day decided to get my long run in today. Also plan to attend a swim clinic on Sunday. Felt really good the whole way even with the cold and wind able to run in places were the winds were not so bad once I reached the district just windy the rest of the way. feel like I am getting faster though the intervals in the next couple of weeks will make a difference. Want to weightlift just no time. Ended up catnapping after volunteering at the MCRRC Starr 5 miler race saw Tim. My husband and I directed runners while looking out for cars some of the people in these small neighborhoods were moving entirely too fast luckily I got some of them to slow down. Stayed plenty warm with heat warmers for the feet provided by the club. |
Friday Jan 19 |
| Running 40:00 [2]5.0 mi (7:59 / mi) | |
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| easy run time includes stopping at a yummy bakery with lots of fresh breads for a cupcake. Had to run back with the bag without crushing the cupcake. |
Thursday Jan 18 |
| Running 52:33 [1]6.5 mi (8:04 / mi) | |
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| Met up with a group and this time actually was able to run with others eventhough I had to slow down a little bit. More friendlier group versus last week and we all went out for re-fueling after the run. Did 6 X 100 m strides after the run- this time is not added. |
Wednesday Jan 17 |
| Running warm up/down 34:00 [1]4.0 mi (8:30 / mi) | |
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| Ran to the track and back. |
| Running intervals 22:00 [4]3.0 mi (7:19 / mi) | |
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| Ran 6 X 600m with a slow 200 m recovery. I knew it would not be that great since this is the first interval workout in a while. Ran all of them in 219-220. First really cold day of winter been either warm here or when it has been cold I have been out of town in warmer weather. For some reason not that many of the lights were on as in previous times when I used this track. Having second thoughts about the 50K since I just will not be ready for a good quality race not enough interval sessions and long runs. Already found some alternative choices. |
Monday Jan 15 |
| Running 1:28:00 [1]11.0 mi (7:59 / mi) | |
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| Ran on the CCT and C and O canal. |
| Running 16:00 [1]2.0 mi (7:59 / mi) | |
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| Dropped off the car at the shop and ran home. |
Sunday Jan 14 |
| Running 41:00 [1]5.0 mi (8:12 / mi) | |
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| Recovery day on the WO & D. The area I used climbed and dropped a fair amount. For some reason since it was an old railroad bed I thought it would be somewhat flatter. |
Saturday Jan 13 |
| Running tempo 1:26:29 [4]20 km (4:19 / km) | |
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| DVRRC 20K. Did it as a tempo run ended up running fast enough to win. The race started in Georgetown on a road that was not blocked off so had to dodge cars and the exhaust early. The course continued as an out and back on the CCT. Ended up being no water on the course luckily the Leukemia team in training saw how thirsty I was and handed me a half cup of powerade. Went out a little slow since it climbed 10K split = 43:45. No numbers for the race either so had to guess a little who was in the race as I weaved around people on the trail. The race results has me listed at number 21 think I was more like number 16 since other people training were added into the results as "unknown runner." Luckily my husband had to cups of water when I finished since he saw that was in short supply and wanted to be sure I had some which I promptly drank. Got a little sick on the way home probably due to both the car and not drinking enough on a seasonably warm day. Felt good just worked hard and did not go to fast. The two hour run just 36 hours before helped so I did not go so fast. No prizes, no food- part of the DCRRC low-key series. |
| Running warm up/down 20:00 [1]2.0 mi (10:00 / mi) | |
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| Warmed up about 1.5 miles before the race. part of this was finding a bathroom which in this area the woods had to do. Cool down was half mile of a slow jog. |
Friday Jan 12 |
| Running 41:00 [1]5.0 mi (8:12 / mi) | |
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| With the race on Saturday took it easy. Another seasonable day. |
Thursday Jan 11 |
| Running 1:58:00 [1]15.0 mi (7:51 / mi) | |
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| Went to train with a group. Well... you know how this turns out I just ran alone the whole time. Some places a bit dark, but for the most part well lit the whole time so could keep a pretty good pace. Forgot my water bottle probably could have used some water after an hour of running. |
Wednesday Jan 10 |
| Running 31:30 [1]4.0 mi (7:53 / mi) | |
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| first run of the day. A few people around work are sick and I think I caught what they have. First real cold day had to wear hat and gloves to run. |
| Note | |
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| Planned to run intervals at night just feeling worse as the day progressed so skipped and slept instead. |
Tuesday Jan 9 |
| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| No training on Monday and all the more I could manage today just too much going on. |
Sunday Jan 7 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| Recovery run with 5 X 100m at the end. Still warm enough to run in shorts and singlet. Hurried home for the NE game. |
| Weightlifting 45:00 [2] | |
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| Wanted to get some weightlifting in before the gym closed. |
Saturday Jan 6 |
| Running long (trail) 2:09:00 [1]14.0 mi (9:13 / mi) | |
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| Greenway trail training run. Ran with a group that quickly splintered into three of us in the front. Went somewhat slow out in 66 mins and returned in 63. Trail was rather muddy, but still fast. Drank about 1/2 cup of coke just for the sugar normally do not drink soft drinks. Walked a couple of the uphills. somewhat muddy legs, but not as much as others since I drag my feet along. Caught a few roots never ended up falling unlike the man I was running with who went down hard to the ground, but was fine. ran the 4.4 mile section in 39 mins on the way back losing sometime due to walking two hills and walking across the mini wood bridges that were very slick. |
Friday Jan 5 |
| Running tempo 35:05 [3]5.0 mi (7:01 / mi) | |
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| Ran at marathon race pace on the track. hated to do the workout like that just this is too much mileage to do as a lunch run. track somewhat dark so only could see watch in one area of the track. ran the first 400 a bit slow in 1:53 ran the first mile in 7:03 and decided not to keep looking at my watch. the track was wet from the rain earlier in the day. felt pretty good, just this is only five miles. |
| Running warm up/down 42:00 [1]5.0 mi (8:23 / mi) | |
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| ran to the track and back adding some distance for a longer warm up and cool down. After finishing the five went really slow for 800 and ran a "fast" 200 just out of curiosity. Ran it in 42. I did this all in racing flats and I think it is time for a new pair before next weekend I can feel a little more of the pavement then I care to feel. |
Thursday Jan 4 |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
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| With such a low mileage week had lots of energy. Another person in the department retired so lots of eating today and yesterday. |
| Weightlifting 30:00 [1] | |
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| All the more time I had for weightlifting. Mostly worked my legs and few lifts for upper body. |
Wednesday Jan 3 |
| Running 1:35:00 [1]12.0 mi (7:54 / mi) | |
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| Long day since had four days off due to the "extra" holiday. ran without a light on the CCT and could see with no problem the moon helped out a lot. Wanted to lift weights just rather late before I returned plus still needed to finish some work. |
Tuesday Jan 2 |
| Running 1:03:00 [1]8.0 mi (7:53 / mi) | |
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| Took the Metro to get somewhat close to the Washington Catherdal. Ran up to the Catherdal and once I was close the roads were all blocked thought I missed all of the dignitaries leaving when I asked the secret service man and he said I just missed it. Ran up anyways and I ended up seeing all kinds of dignitaries and the hurst leaving. Afterwards several dignitaries walked out of the Catherdal utlizing Conn. ave. Ended up running more mileage around DC and back to the Metro. Once I was off the Metro did 6 X 100 m strides. |