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Entries

  1. swim
    good stretching it out 3050 yd 01:05 37:30 pace

    So nice to swim after yesterday's run! Took me a bit to get into the rhythm, but after about 1000 yds it was good. Worked on keeping stroke long.

    300 w/u
    500 broken (second half with pull bu... read more

  2. RUN
    good C&O canal, Old Anglers Inn 20.2 mi 03:03 09:03 pace

    Nice to get out to tow path, been too long. In need of some tree time. Realized driving there I forgot my camelbak so I had to drive back home to get it, pushing my start back more than half hour l... read more

  3. FIT
    good standard core 00:28

    Cranked it up a notch ...
    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks (planks get a bit over a minute each). Also 2 x 60 Russian twist... read more

  4. Poor fitness linked to weaker brain fiber, higher dementia risk
    Summary: Scientists have more evidence that exercise improves brain health and could be a lifesaving ingredient that prevents Alzheim... read more

  5. Running helps brain stave off effects of chronic stress -
    Summary: The study finds that running mitigates the negative impacts chronic stress has on the hippocampus, the part of the brain responsi... read more

  6. RUN
    good sunrise intervals 10.6 mi 01:32 08:40 pace

    Gettin' it done early! Almost ideal temps - just below 40. Energized and ready to deal with the day!

    1.3 mi out - 11:54
    4 x 2 mi intervals - 14:49 / 14:21 / 14:10 / 13:49
    1.3 mi return - ... read more

  7. RUN
    good ZTZ tempo 9.8 mi 01:16 07:45 pace

    Rain stopped and sun was coming out as I headed out the door. Turned into nice weather for a run, just a bit of puddle jumping. Zap that zero!

    1.4 mi out - 12:19
    7 mile tempo - 7:35 / 7:30 / 7:... read more

  8. swim
    good longer stuff 2600 yd 00:51 34:31 pace

    Guy I shared a lane with was amazing - tall and had the most amazing smooth & long stroke. Very inspiring, helped me to keep my stroke long. Later heard he was a top masters swimmer. That did n... read more

  9. RUN
    good 10er 10 mi 01:26 08:35 pace

    Taking it easy, still recovering from last weeks' build up (and Tuesday's tempo). Worked on holding myself back, finished before rain started (so overcast).

    Looking forward to a challen... read more

  10. RUN
    blah blah runch 6.8 mi 01:00 08:49 pace

    Hoped to get in 4 intervals, only managed 2. But it's my off week. Feeling tired and having difficulty running in the cold, even though it was a sunny day with a bright blue sky. Just not feel... read more

  11. FIT
    standard core 00:29

    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks (planks get a bit over a minute). Also 2 x 50 Russian twists, 2 x 25 one foot toe touches ... read more

  12. RUN
    great runch tempo 9.8 mi 01:16 07:45 pace

    Extended the tempo by a mile, glad I did. Felt really good! Overcast and cool, but still great to get out. Able to hold myself back for the first half (actually walked a few steps to keep my pace d... read more

  13. swim
    good swim 2600 yd 00:50 33:50 pace

    Not bad for having missed a week. Nice to swim after yesterday's run

    300 w/u
    100 kick
    500 broken (second half with pull buoy)
    5 x 200 on 4:00
    50 easy
    5 x 100 on 2:00
    50 easy
    100 kick
    100 easy

  14. RUN
    good C&O canal @ Clear Spring, MD 18.3 mi 02:40 08:44 pace

    Cold, below freezing but mostly sunny. Got out of the car after driving to start to get prepped for run and remembered what 23 degrees felt like - took a couple miles to warm up. Nothing fantastic,... read more

  15. FIT
    standard core 00:28

    continued to make it a bit more challenging ...
    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks (planks get a bit over a minute). Also 2 x... read more

  16. RUN
    great runch intervals - 4 x 2mi 10.8 mi 01:33 08:36 pace

    So excited - first time back to doing four of these puppies and I did better than expected. Really was not sure how the last one was going to turn out. Able to hold myself back on the first 3 to th... read more

    • Bob
      Bob

      Very nice. Long intervals are the key to racing happiness, though I fear them with all my being.

      18 days ago Like1 person

  17. FIT
    standard core 00:27

    made it a bit more challenging ...
    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks. Also 70 Russian twists, 2 x 22 one foot toe touches ea... read more

  18. RUN
    good runch 8.8 mi 01:10 07:57 pace

    Forced myself to get out today because weather is turning less favorable tomorrow. It was good to get out and clear my head. Feeling slightly off this morning (could have been the wine last night .... read more

  19. RUN
    alright Greenbelt park 8.5 mi 01:21 09:31 pace

    Was planning on 10 but body was tired and didn't feel the need to push it since this is an easy week (so wanted to keep it easy). Did one big loop of the perimeter trail then a small loop on t... read more

  20. FIT
    standard core 00:26

    Keeping the core workouts going ...
    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks. Also 65 Russian twists, 2 x 20 one foot toe touches e... read more