Saturday Dec 8 |
 | Running 1:35:00 [1]12.0 mi (7:54 / mi) | |
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| planned to weightlift just by the time I ran too late. probably better to do it on Sunday after my long run. |
Friday Dec 7 |
| Running 47:00 [1]6.0 mi (7:49 / mi) | |
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| wanted to run more just not enough time in the day. |
Thursday Dec 6 |
| Running 31:00 [1]4.0 mi (7:45 / mi) | |
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| ran to the gym and back. |
| Weightlifting 50:00 [2] | |
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| Did overhead barebell press, leg extension with each leg, calf extension, bicep curl, leg press, assisted chin ups, lat pull down, rows, back extension, flys, shoulder press, hip extension, tricep pull down etc. |
| Core Training 10:00 [1] | |
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| leg lifts, push ups, and some balancing drills. |
Wednesday Dec 5 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
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| ran to the gym so some of this mileage is on a treadmill. Set it on 7.5 mph with 0.5 incline. Did not want to run with the snow in my face the whole time. |
Tuesday Dec 4 |
| Running 1:03:00 [1]8.0 mi (7:53 / mi) | |
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| felt really loose after having a massage the night before. Really first cold and windy day to train. |
Monday Dec 3 |
| Yard work 20:00 [1] | |
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Sunday Dec 2 |
| Running warm up/down 32:00 [1]4.0 mi (7:59 / mi) | |
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| before and after race. did some strides before the start. |
| Running race 20:19 [4]5 km (4:04 / km) vdot: 48.9 | |
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| Howard County Striders 5K road race. This was about a 4 effort since I have not done any speed workouts since August. finished 17th out of 216 and first female overall. I think this is my highest finishing percentage at this short of a distance. Temps around freezing at the start. everybody was shy about being on the start line which was three lanes wide. Of course people passed really quick including the first place women and I passed a lot after the first mile. I stayed with the first place women and did not take the lead until 2.1 miles and won by 9 seconds. Third place was really far behind. Only prize for first overall and age groups. Could tell not much speed just kind of one gear the whole time. went through mile two in 13:08 no marker for mile one. course straight for almost one mile after that turned a lot including having to cross back over people in the race on two occasions to stay on the course. ended up finishing in front of all the male runners 40-49 and only beaten by one 50 year old. Had to wear a lot of clothes to stay warm and never was overdressed keeping my gloves on the whole race. |
| Weightlifting 1:00:00 [2] | |
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| did squats with a medicine ball and throw it up. Limited by the ceiling height. single leg extensions, bench press, overhead barbell press, planks (front and back), calf extension, step ups with a ball (front and sideways), balance with touching the ground on one foot, bicep curls, lat pull down, sitting lat pull, tricep pull down, hip raises plus some other stuff that I can't think of right now. |