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. |