Saturday Feb 3 |
 | Running race 48:36 [4]7.05 mi (6:53 / mi) vdot: 48.4 | |
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| Ran the Custis 12K at a hard effort just from the time I am not ready for racing so plan to go back to base building mileage. I have lots of problem with the cold I probably expend a lot of energy just to stay warm. The pace was only slightly faster versus the 20K three weeks ago. Ended up finishing 2nd overall and first Masters. The course was short just how much short not sure the range of times I heard from GPS user's was 7.0- 7.2 when the actual distance should be 7.45. Was in third place for a while and passed one women. half thought about chasing Toni D. just did not wanting to race that hard yet when I am not ready. DCRRC races have "prizes" which I did not realize so I received my winnings for both the 20K first place and 2nd place at this race- a large beer glass and a calendar. |
| Running warm up/down 30:00 [1]3.0 mi (10:00 / mi) | |
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| Before and after race. Cut it a little close to make the race on time. |
| Weightlifting 1:00:00 [2] | |
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| After running the race knew the lifting would be tough. Gym still very crowded with the New Year's Resolution crowd, but not for that much longer. Ended with 100 sit-ups. |
Friday Feb 2 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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Thursday Feb 1 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| A little tired since the cat was up most of the night not feeling well. Ran easy and went out early to miss the snow that is due later in the day. |
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. |