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Entries

  1. RUN
    good Annapolis Half Marathon 13.1 mi 01:33 07:07 pace

    2nd in my age group (by 24 seconds!) but no PR (missed by 40 seconds!!). Hills really got to my hips - needed to train more on hills. Other than that, it was a good race. Cold, but sunny with no w... read more

  2. RUN
    good PBT to UMD 5.5 mi 00:48 08:41 pace

    last run before race, taking it easy

    1.25 mi out - 11:18
    3 mi (12:57 / 10:30)
    1.25 mi return - 13:04

  3. RUN
    good PBT to UMD 5.5 mi 00:54 09:46 pace

    Last interval run

    1.25 mi out - 12:53
    3 x 1 mi intervals (7:02 / 6:55 / 6:56)
    1.25 mi return - 11:54

  4. RUN
    great RI / TT / PBT 10 mi 01:16 07:35 pace

    last longish. Did a couple miles at race pace

    5 mi out - 39:00
    5 mi return - 37:22

  5. RUN
    alright hills 4 mi 00:45 11:15 pace

    cold and windy
    1 mi out - 10:36
    5 x hill on 5:00 (2:15 up) - 25:00
    1 mi return - 9:37

  6. RUN
    great PBT to Lake Arti 8.5 mi 01:08 08:00 pace

    Training is done, taper time.
    Didn't manage to descend all the mile splits, but I held it consistent.

    1.25 mi out - 12:37
    6 miles tempo at race pace (7:04 / 6:52 / 6:53 / 6:57 / 6:54 / 6:54)... read more

  7. RUN
    great RI / TT / PBT / NEBT 12 mi 01:29 07:24 pace

    Yes!!! So happy with this run - able to hold 7:00 pace for most of return even though legs were heavy. Mentally ready for half marathon in 2 weeks. Just have to make it thru the taper ...

    6 miles ... read more

  8. RUN
    great PBT to UMD 10.5 mi 01:35 09:02 pace

    Another confidence booster - interval set that just about hit the target. Big bonus - descended all of them! Temps just about perfect, beautiful fall morning.

    1.25 mi out - 12:52
    4 x 2 mi on 18:00... read more

  9. RUN
    good PBT to UMD 7.5 mi 01:02 08:19 pace

    great temps! didn't start out too fast. third mile a bit tough, but at end of 5th mile thought I could hold on for longer. which is good because next week it needs to be a mile longer.

    1.25 m... read more

  10. RUN
    good Greenbelt Park 7.5 mi 01:10 09:20 pace

    Seems like a short distance for that amount of time running, but it was hilly. Ran with my brother and daughter. Nice temps. Very challenging mentally because of all the leaves covering the stumps ... read more

  11. swim
    good indoor scy 2300 yd 00:50 38:15 pace

    not bad for being out of pool for 2 weeks, but definitely slower

    300 w/u
    100 kick, no fins

    10 x 50 on ?? - non-free down (IM order), free return. last is free / free
    5 x (150 swim / 50 easy) on 4... read more

  12. RUN
    great PBT to UMD 8.5 mi 01:15 08:49 pace

    Getting closer to my training goal ... wonderfully cool 40 degrees!!!

    1.25 mi warm up - 11:42
    3 x 2 mi on 18:00 (14:07 / 13:24 / 13:07)
    1.25 mi return - 11:04

  13. RUN
    alright PBT to UMD 6.5 mi 00:56 08:38 pace

    Legs felt heavy, but it was good to move.

    1.25 mi out - 11:40, nothing to drop, so straight into 4 mi
    2 mi to UMD - 16:13
    2 mi back - 14:45
    1.25 mi return - 13:31

  14. RUN
    good C&O canal 14 mi 01:48 07:41 pace

    started at Carderock, going north this time. Temps nice, a tad on the warm side. Did the negative split. Legs felt tired almost from the beginning. Could be from flu shot on Thursday. Google says i... read more

  15. RUN
    great PBT to UMD 8.5 mi 01:21 09:31 pace

    Didn't know the night before if I had the energy for this, but I did it. Temps were perfect! Improvements keep coming, very hopeful for Nov 22. Really happy with last 2 intervals

    1.25 mi ou... read more

  16. RUN
    good PBT to UMD 6.5 mi 00:59 09:03 pace

    Legs sluggish, feeling a bit low on energy. Was not sure this was going to go as well as planned, but turned out it was good. Need to be going longer on these, but still another confidence building... read more

  17. RUN
    RI / TT / PBT / NEBT 12 mi 01:32 07:39 pace

    Average pace was better than I felt - legs were sluggish, but I did manage a negative split. Thanks to Jason for the reminder - ... read more

  18. RUN
    great PBT to UMD 10.5 mi 01:35 09:01 pace

    I was hoping I could be as strong as this, but wasn't positive I was there yet. Huge mental boost for me. Cool temps, but humid

    1.25 mi out - 12:21
    4 x 2 mi on 18:00 ( 14:24 / 13:56 / 13:36 /... read more

  19. swim
    good indoor scy 2700 yd 00:51 33:14 pace

    300 w/u
    200 kick w/ fins
    3 x 100 breathe every 5

    6 x (200 swim / 50 easy) on 4:30
    100 back
    4 x 50 on :50
    100 easy

  20. RUN
    good hills at work 4 mi 00:48 11:58 pace

    legs still a bit sluggish from long run on weekend

    1.25 mi out - 11:09
    5 x hill (2:15 up)- 25:00
    1.25 mi return - 11:46