Saturday Dec 15 |
 | Running 2:10:00 [1]14.0 mi (9:16 / mi) | |
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| ran on the trails starting in Hemlock Park going towards Fountainhead. DId not make it that far when I found a dog so called them. Wanted to save some energy for Sunday's O meet weather permitting. Felt good and moved along despite yesterday's medium length run. |
Friday Dec 14 |
| Running 2:00:00 [1]15.0 mi (7:59 / mi) | |
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| planned to run 4or 5 miles. This was going as planned until I came across a trail and figured "This can't go that far in this county." after finishing the trail part thought I could just loop around and well blah, blah this is how this turned into a 15 mile run. after running about 10 I figured what's another five. Had my trail sneakers on plus no lack of people asking me if I was cold with shorts on. no water with me since this was supposed to be a "short" run luckily it was in the low 50's so never felt thirsty until towards the end; had plenty of cold water in the car. |
Thursday Dec 13 |
| Running 50:00 [1]6.5 mi (7:41 / mi) | |
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| ran with some short sprints at the end. Felt WAY better today slept a lot last night plus ate more today and last night. also ran with my trail shoes on the roads which are a tad heavier. much different weather after being warm enough to run in shorts and a singlet yesterday needed to wear a lot more with temps in the low 40's with a light rain. |
Wednesday Dec 12 |
| Running 1:03:00 [3]8.0 mi (7:53 / mi) | |
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| Weightlifting 1:10:00 [2] | |
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| after making gains for sometime today was not my day. very sluggish eventhough the balance was pretty good. Started to realize I did not eat that much today plus over the weekend did not eat a lot even with the long run on Sunday so this is probably catching up with me. also did not lift over the weekend so maybe to much rest between sessions. I thought I would be refreshed seems to be the opposite. Also wondering if something more is not wrong with my abs they feel better, but are healing very slow. felt OK running, but a couple of hours after lifting still felt not right. |
| Rowing warm up/down 10:00 [1] | |
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| Bike riding warm up/down 10:00 [1] | |
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Tuesday Dec 11 |
| Running 40:00 [1]5.0 mi (7:59 / mi) | |
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| I don't think I recovered well from Sunday. a mixture of the added mileage and not eating enough. felt it mostly in my hips, but after a while picked up the pace. |
Sunday Dec 9 |
| Running long 2:41:00 [1]20.0 mi (8:02 / mi) | |
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| ran slow in the early part along Beach Drive only averaging 8:10/mile. I have always been slow through this section. Stopped to look at the cats at the zoo hardly anyone was there when the lion roared. ran the rest of the way in DC losing some time in the intersections. |