Saturday Nov 25 |
 | Note | |
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| MCRRC Turkey Burnoff 5 miler |
| Running race 33:46 [5]5.0 mi (6:45 / mi) vdot: 48.4 | |
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| MCRRC Turkey Burnoff 5 miler. Race was a mix start of both the 5 and 10 milers and unless you asked you did not know the distance people were running. Most people seemed shy about taking the front row so I just started up front. The first mile was downhill which I ran in 6:14. Saw Tim just a little bit behind me at this point since the race had plenty of places of out and backs to view the competition. He took advantage of the downhill which we all had to crawl up on the way in. I felt fine on the downhill the uphill made by legs burn almost instantly and I slowed a lot passing through mile 2 in 13:00. A few people passed me which I managed to pass back by the end of the race. Thought I could catch the first women, but I have competed against the second place women and this time I was closer to her in which she beat me by 45 seconds before it was over 2 mins. Finished third women and 21st out of 305 total also first Master's. Saw Tim finish as my brother and I were pulling out. |
| Running warm up/down 31:00 [1]3.5 mi (8:51 / mi) | |
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| Warm up before the start of the race I had very heavy legs plus I was stiff. Two and one-half miles of warm up did not help this much. So much for recovering from the workout two days ago. |
Friday Nov 24 |
| Running 40:00 [3]5.0 mi (7:59 / mi) | |
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| ran easy adding 4 strides at the end. Relatives were looking at the airplanes- I've seen the Air and Space enough. |
Thursday Nov 23 |
| Running warm up/down 36:00 [1]4.5 mi (7:59 / mi) | |
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| Ran to the track and back as a warm up. The weather improved immensely from the evening before. It hardly rained on my way over, but by the time I reached the track the rains were a bit more steady and it continued this way even on the run home. Still had wet shoes just managed to not be shivering like the night before. Still had the winds since the track is a bit higher. |
| Running intervals 22:00 [4]3.0 mi (7:19 / mi) | |
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| Ran 6 X 600 m in 214 or 215. Took a long easy rest walking at least 100 m before starting again. Ran alone so had a lot of wind and rain to contend with, but managed to stay warm enough since temps were now in the low 40's. More like a 4.5 effort. Worried I might be running these within 48 hours of racing, but thought I could recover OK. |
| Hiking 20:00 [0]2.0 mi (10:00 / mi) | |
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| Hiked around a bit in Great Falls-VA. Would have gone more distance just totally dark. Nice to walk off some of Thanksgiving. |
Wednesday Nov 22 |
| Running 24:00 [1]3.0 mi (7:59 / mi) | |
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| Planned to run intervals just temps were only in the high 30's with heavy rains and the track was just one big puddle. Very cold after running this short of a distance since I was totally wet from the rain and the winds. |
Monday Nov 20 |
| Running 55:00 [1]8.0 mi (6:51 / mi) | |
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| Wanted to run longer but needed to make it to the gym before it closed. It was a great science day so did not running until somewhat late. |
| Weightlifting 45:00 [2] | |
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| A little faster at my new routine. Managed to get it all in before the gym closed. |
Sunday Nov 19 |
| Running long 2:40:00 [1]16.0 mi (10:00 / mi) | |
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| Tried out my new free trail sneakers (INOV). Just ran for time not sure what distance I really covered so the distance is an estimate. I had a couple of rock scrambles in the run so lost some time plus plenty of stream crossings. The trail shoes are extremely lightweight felt great since I did not blister at all plus they grip the trail well. It advertised that adventure racers like these shoes plus they are very narrow. |
| Yard work 30:00 [1] | |
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| finished the yard clean up. With guest coming did not have time for the weightroom. |