Training Log Archive: zerfasIn the 31 days ending Mar 31, 2007:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||
Saturday Mar 31, 2007 #
Running 2:24:00 [1] 13.0 mi (11:05 / mi)
Distance is a huge guess! Met with the VHTRC for a training run. Stayed with the group until close to the end. Only been on parts of the trail once so not totally sure where it was going. For the most part not working that hard maybe about 25 mins had some effort otherwise I would almost change this to a zero for effort.
Friday Mar 30, 2007 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Ran to the gym and back.
Weightlifting 25:00 [2]
Wanted to get some lifting in. Mostly worked my legs, a little of my back and 100 sit-ups.
Thursday Mar 29, 2007 #
Running 1:03:00 [1] 8.0 mi (7:52 / mi)
Wanted to get some mileage in. Can't use the marathon recovery excuse for not training.
Wednesday Mar 28, 2007 #
Running 47:00 [1] 6.0 mi (7:50 / mi)
easy recovery day. Another massage this eve.
Tuesday Mar 27, 2007 #
Running warm up/down 38:00 [1] 4.5 mi (8:27 / mi)
After thinking we could use the track ended up across the street in a park. The whole group warmed up together so we could find the mile marker and half marker to do our workout. Also added to this distance is the cool down between 800's. If I am going to beat Tim need to keep my speed plus I think it really helps for the ultra. It makes the slower speed easier.
Running intervals 12:35 [4] 2.0 mi (6:17 / mi)
Able to run 4 X 800 in 310, 309, 310 and 307. Probably could have run one more just after the weekend thought this was enough. Took somewhat long rests, but just wanted to have the energy to run this. This is the first time I have been able to run intervals after a LONG run on the weekend.
Monday Mar 26, 2007 #
Note
Day off. Hope to recover enough to run intervals on Tuesday.
Sunday Mar 25, 2007 #
Orienteering 1:36:56 [1] *** 7.5 km (12:55 / km) +210m 11:20 / km
13c
Red course at Little Bennett. Thought about running the blue course only wanted to be out for 80 mins or the same as running 10 miles so this worked out well. Ran most of the time just for steep hills and around heavy slash. Felt about as good as one could after yesterday's long run. Thought I still could beat Tim even with him on a longer course. Nice change to go on some new areas of the map.
Yard work 30:00 [1]
worked a little longer just don't want to over inflate the log that much. A few flowers and trees have new growth so needed to clean up plus put some fertlizer on them.
Saturday Mar 24, 2007 #
Running long 3:27:41 [1] 26.22 mi (7:55 / mi)
National marathon. Finished 13th women out of 369 and 160th out of 1170 overall. Our team finished first! Finished third place master. The prize for the team win is a Fashion Time watch. They looked really nice at the race expo. May have started a little far back in the beginning had to pass some people ended up taking about 30 seconds to get over the start line. Because the finish is by gun time lost one place eventhough my net time was faster then the 12th place women. Ran the first mile in 7:55 and kept it pretty even with a windy mile. Long hill climb @ mile 19. Felt good the whole way, but was really craving food around mile 15 which won't be a problem to get in the next race. Finished the race, ate, took over my number and chip and continued on the next part. Also passed Cindy Conant at mile 25 along with lots of other people that I kept passing after about mile 5. A lot of the people knew me so we would talk for a bit. Lost some time when we had a bridge crossing that was only grated and you could see all the water below. I ended up going over the Jersey barriers and running on the sidewalk that was not well protected and once I was over the bridge went back on the road. Had to pass people that I just passed again.
Running warm up/down 9:00 [1] 1.0 mi (9:00 / mi)
Jogged around looking for food, water and bathrooms that did not have a long line. By the time I found one the annoucer said, "Please stand for the National anthem." At least the singer kept my mind off how the porta-john smelled.
Running 47:30 [1] 6.0 mi (7:55 / mi)
Extra mileage after the marathon. Ran backwards on the course looking for someone. Ended up pacing in this women that wanted to drop out. I figured after 24.5 miles she could finish. Once I ran with her she picked up her pace and finished. I added some more mileage around the neighborhoods and stadium.
Wednesday Mar 21, 2007 #
Running 1:38:00 [1] 11.0 mi (8:55 / mi)
Ran on the trail and afterwards worked on clean up again. The county is willing to pick up all of the trash that I picked up so just left a large pile. Wanted to lift weights luckily remembered that I had my massage this evening. Placed on a co-ed team for the National marathon.
Tuesday Mar 20, 2007 #
Running warm up/down 36:00 [1] 4.5 mi (8:00 / mi)
Running intervals 45:00 [4] 5.5 mi (8:11 / mi)
Ran 5 X 1000 with about 600m+ rest. Wanted to run with a group that was doing repeat miles just not ready for miles yet so took a long rest to stay with them. Ran all in 3:48 except the second one was in 3:47. Much better versus the first time felt faster also.
Monday Mar 19, 2007 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Ran to the gym and back.
Bike riding 10:00 [1]
More warm up on the bike before lifting.
Weightlifting 35:00 [2]
Much needed weightlifting session.
Sunday Mar 18, 2007 #
Running 1:47:00 [1] 13.5 mi (7:56 / mi)
Saturday Mar 17, 2007 #
Running 2:19:00 [1] 17.5 mi (7:57 / mi)
too short to be a long run. Wanted to get some mileage in.
Thursday Mar 15, 2007 #
Running long 2:55:00 [1] 22.0 mi (7:57 / mi)
Needed to get a long run in. Thought about running the National marathon for training now have my eyes on a 50K trail race. the web page says it is flat and fast........
Wednesday Mar 14, 2007 #
Running 55:00 [1] 7.0 mi (7:51 / mi)
recovery day.
Monday Mar 12, 2007 #
Running 32:00 [1] 4.0 mi (8:00 / mi)
Ran to the gym and back.
Weightlifting 30:00 [2]
Today SUCKED! Had to do something to lift my spirits.
Sunday Mar 11, 2007 #
Running 1:50:00 [1] 14.0 mi (7:51 / mi)
Ran from the zoo back to the house so gained elevation. The biggest gain in elevation was climbing back up the Mormon Temple hill.
Saturday Mar 10, 2007 #
Running 1:51:00 [1] 14.0 mi (7:56 / mi)
Ran with a group just the rest of my group never came, luckily one woman could run with me. Ended up being the "front" pack by a lot. Felt fine eventhough just did intervals last eve.
Note
Picked up trash along 355 and the Greenway Trail for two hours. So much trash that I could not fit anymore into my car so will have to go back at least one more time to pick up the rest.
Friday Mar 9, 2007 #
Running intervals 45:00 [3] 6.0 mi (7:30 / mi)
Ran 5 X 800 m in 3:08-3:10 utilizing the course on the roads that I wheel measured. More traffic on the road then I planned for. Ran the first three with traffic and realized probably a better idea to run against the traffic which was about two seconds faster. Not to make more excuses lots of sand and rough spots from construction. The whole road is scheduled to be repaved in the early summer so it will be smooth. Felt like I was not working as hard as I could a few dark spots, but mostly well lit that is why I gave it a "3". ran a couple of miles yesterday before waiting one more day glad I did. Had to get a tetanus vaccination this morning after the pea pods I ate last night had a rusty nail in it.
Wednesday Mar 7, 2007 #
Running 1:52:00 [1] 14.0 mi (8:00 / mi)
Thought about intervals probably will wait one more day. Light snow made the street and sidewalk slippery in some places. The massage last night helped my leg flexibility.
Weightlifting 35:00 [2]
Tuesday Mar 6, 2007 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Ran to the gym and back running some on the treadmill.
Monday Mar 5, 2007 #
Running 56:00 [1] 7.0 mi (8:00 / mi)
Legs feel pretty good. Time to add intervals plan to start on Wednesday so I have one more day to recover. Half thinking of running another marathon for mileage.
Sunday Mar 4, 2007 #
swimming 15:00 [1] 0.4 mi (37:29 / mi)
Cross training 30:00 [1]
Deep water running.
Saturday Mar 3, 2007 #
Running 5:04:37 [2] 28.5 mi (10:41 / mi)
Greenway Trail marathon. Ended up running the marathon due to all of the ice and mud that slowed me alot. Wanted to run for 5-5.5 hours so this was long enough. Won the marathon division with second place 39 mins behind. The ice was for about the first 15 miles and changed to mud as the day warmed to around 60. Ended up running in shorts and a singlet. About 200 people signed up for the race not sure how many showed up and finished. If the conditions were half decent probably would have run the 50K in about this time. Ran the distance 20 minutes faster versus 2 years ago when the conditions were much better additionally the course has been re-routed in areas possibly adding a little distance.
Thursday Mar 1, 2007 #
Running 48:00 [1] 6.0 mi (8:00 / mi)
Easy run.