Training Log Archive: DorisIn the 7 days ending Sep 9, 2017:
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Saturday Sep 9, 2017 #
Running 33:00 [3] 3.34 mi (9:53 / mi)
shoes: inov-8 X-Claw 275
@ Clopper Lake.
David Hines's Eagle scout project - 5K for Manna around Clopper Lake at Great Seneca Park. Initially thought this was paved, but it was on trails, so I ran hard, by effort. 40-50 participants, mainly families. I thought maybe I could keep up with the lead group, but I got dropped and, predictably, positive split the whole thing:
3.36 miles
9:17 / 9:56 / 10:45 / 10:16
I have to remember that anyone running a pace that is hard for me looks like they are jogging. But I won first female. My first running prize - a carrot cake.
Afterwards, based on soreness/tiredness, I thought I should have been able to run faster, I kind of gave up the 3rd mile after I had been dropped and walked up some uphills. Next time.
David Hines's Eagle scout project - 5K for Manna around Clopper Lake at Great Seneca Park. Initially thought this was paved, but it was on trails, so I ran hard, by effort. 40-50 participants, mainly families. I thought maybe I could keep up with the lead group, but I got dropped and, predictably, positive split the whole thing:
3.36 miles
9:17 / 9:56 / 10:45 / 10:16
I have to remember that anyone running a pace that is hard for me looks like they are jogging. But I won first female. My first running prize - a carrot cake.
Afterwards, based on soreness/tiredness, I thought I should have been able to run faster, I kind of gave up the 3rd mile after I had been dropped and walked up some uphills. Next time.
Friday Sep 8, 2017 #
Strength 1:00:00 [3]
@ Rockville swim
training session with Fatima - worked on squat & deadlift technique. Maybe my back is sore from poor form? She wants me to add more core work into the routine. We'll see.
training session with Fatima - worked on squat & deadlift technique. Maybe my back is sore from poor form? She wants me to add more core work into the routine. We'll see.
Thursday Sep 7, 2017 #
Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: New Balance Vazee Pace (blue)
@ Christine's loop
3 miles easy. beautiful day.
slight back issues, midline, slight left groin soreness.
3 miles easy. beautiful day.
slight back issues, midline, slight left groin soreness.
Wednesday Sep 6, 2017 #
Strength 1:00:00 [3]
@ Rockville swim
2 x dip / pushup / chin / swing / pull / plank
2 x pu lat / cu lat / bicep curl / mil press
2 x dip / pushup / chin / swing / pull / plank
2 x pu lat / cu lat / bicep curl / mil press
Tuesday Sep 5, 2017 #
Running intervals 1:30:00 [3] 4.0 mi (22:30 / mi)
shoes: Asics Gel Hyperspeed 6
@ MC track
workout: 4x800 @ 3:45, 1 mile w/u, w/d
3:49 - 8 min pace first lap,
2nd interval, I screwed up my watch, opened the first 200 @ 55 sec then accelerated through and ended the last 200 @ 52
3:44 - even splits
3:43 - even splits, kick last 100 m
nice day at the track, lungs & heart a little ahead of the legs.
workout: 4x800 @ 3:45, 1 mile w/u, w/d
3:49 - 8 min pace first lap,
2nd interval, I screwed up my watch, opened the first 200 @ 55 sec then accelerated through and ended the last 200 @ 52
3:44 - even splits
3:43 - even splits, kick last 100 m
nice day at the track, lungs & heart a little ahead of the legs.
Monday Sep 4, 2017 #
Note
(rest day)
From P.
Very good--a 5K Sat. Do it as a hard training run. See if you can hold a pace between 8:10 and 8:15. Depending on the course and the weather, you should be able to.
T-4x800 in 3:45.
W strength
Th easy 3
Fri strength (go easy, though)
Sat race!
Sun easy 6
Good luck!
Very good--a 5K Sat. Do it as a hard training run. See if you can hold a pace between 8:10 and 8:15. Depending on the course and the weather, you should be able to.
T-4x800 in 3:45.
W strength
Th easy 3
Fri strength (go easy, though)
Sat race!
Sun easy 6
Good luck!
Sunday Sep 3, 2017 #
Running long 1:13:00 [3] 8.0 mi (9:07 / mi)
shoes: New Balance Vazee Pace (blue)
@ Ken Gar
workout - 8 @ 9 min pace
I tried again at MCRRC long run Sunday meetup. No one was running my pace, so I ran alone. Too fast or too slow. Someday I'll run with the fast group. Maybe. Had club provided brownies at the end of the run. I'll have to really pay the membership dues if I eat the brownies.
10:13 / 9:10 / 8:47 / 8:48 / 8:59 / 9:40 (forgot to stop watch at traffic light) / 9:10 / 9:01
long break at turn around.
workout - 8 @ 9 min pace
I tried again at MCRRC long run Sunday meetup. No one was running my pace, so I ran alone. Too fast or too slow. Someday I'll run with the fast group. Maybe. Had club provided brownies at the end of the run. I'll have to really pay the membership dues if I eat the brownies.
10:13 / 9:10 / 8:47 / 8:48 / 8:59 / 9:40 (forgot to stop watch at traffic light) / 9:10 / 9:01
long break at turn around.