avondale training journal, starting Dec. 2018 (comments welcome)

[avondale]

Week of Feb. 22 - 28, 2021

This was my second of three weeks of easy running for recovery from my Yeti Challenge.

I've been adding in 1 - 2 short walks per weekday, as described previously.

Monday

• Before breakfast: prehab routine and foam rolling and stretching
• Before dinner: 90-min walk on the treadmill

Tuesday

• Before breakfast: legs and pull-ups workout
  • 2 x 10 weighted glute bridge (30 lb)
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 20 dumbbell swings (25 lb)
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 10 ea one-leg squat
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 10 goblet squats (30 lb)
  • 2 x 20 superman/banana X
  • 1 x 20 ea single-leg step-ups
• Before dinner:
  • 50-min power hiking workout on treadmill
    • At 0% incline
      • 3 min at 3.0 mph
      • 3 min at 3.5 mph
      • 4 min at 4.0 mph
    • At 15% incline
      • 5 min at 3.3 mph
      • 5 min at 3.5 mph
      • 5 min at 3.7 mph
      • 5 min at 3.6 mph
      • 5 min at 3.4 mph
      • 5 min at 3.2 mph
    • At 0% incline
      • 4 min at 4.0 mph
      • 3 min at 3.5 mph
      • 3 min at 3.0 mph
  • 35-min walk on treadmill

Wednesday

• Before breakfast: 10 Rounds boxing workout
• Before dinner:
  • 40 min easy
    • T 63 F
    • time: 40:04
    • distance: 3.33 mi
    • average pace: 12:02
    • splits: 11:48, 12:16, 11:49, 12:40
    • elevation gain: 89 ft (uncorrected)
    • ave HR: 141 BPM - just above my target range
    • route: Sligo Creek Trail

Thursday

• Before breakfast: upper body workout
  • 2 x 12 decline push-ups, one leg raised
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 6 shoulder presses (25 lb each arm)
  • 2 x 12 military push-ups, one leg raised
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 10 triceps dips, both feet on Swiss ball
  • 2 x 12 wide push-ups, one leg raised
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 6 shoulder front raises (12 lb each arm)
  • 2 x 8 push-ups on medicine balls to side plank
  • 2 x 5 ea lawnmowers (30 lb)
  • 2 x 6 shoulder side raises (12 lb each arm)
• Before dinner:
  • 40 min easy
    • T 50 F
    • time: 40:02
    • distance: 3.36 mi
    • average pace: 11:54
    • splits: 11:48, 12:09, 11:45, 11:51
    • elevation gain: 56 ft (uncorrected)
    • ave HR: 140 BPM - at the top of my target range
    • route: Rock Creek Trail

Friday

• Before breakfast: penalty exercises for Garmin challenge
  • 50 burpees
  • 50 squats
  • 50 push-ups
  • 50 sit-ups
• After breakfast: physical therapy
• After dinner: 90-min walk on treadmill

Saturday

• Before lunch:
  • 10 Rounds boxing workout
  • 45-min walk on treadmill
• Before dinner:
  • 50 min easy
    • T 50 F
    • time: 50:01
    • distance: 4.19 mi
    • average pace: 11:56
    • splits: 11:44, 12:05, 11:44, 12:08, 12:21
    • elevation gain: 98 ft (uncorrected)
    • ave HR: 140 BPM - at the top of my target range
    • route: Sligo Creek Trail

Sunday

• Before lunch:
  • 10 Rounds boxing workout
  • 45-min walk on treadmill
• Before dinner:
  • 50-min easy
    • T 43 F, sprinkled/mist throughout run
    • time: 50:02
    • distance: 4.2 mi
    • average pace: 11:54
    • splits: 12:01, 11:47, 12:01, 11:55, 11:13
    • elevation gain: 85 ft (uncorrected)
    • ave HR: 141 BPM - just above my target range
    • route: Rock Creek Trail
    • comments: When I got back to my car, I discovered that someone had smashed the passenger window and stolen my (hidden) purse. How infuriating! And so much frustration dealing with the police report and canceling cards and getting the car repaired, etc.

For the month of February, my activity stats are:

• Running: 63.5 mi
  • average pace: 11:54 min/mi
  • total time: 12.58 h
• Tennis: 2 h
• Walking: 123.3 mi

Health

I had my first physical therapy session Friday morning. The PT had me do some stretches and also did some massage to try to loosen up my neck, subcranial and upper back muscles. I have a new and somewhat-different list of stretches to do 2x per day at home. So far, it is tending to make those muscles sore and my headache worse, but hopefully things will improve.

 

[DopeyBadger]

• • • comments: When I got back to my car, I discovered that someone had smashed the passenger window and stolen my (hidden) purse. How infuriating! And so much frustration dealing with the police report and canceling cards and getting the car repaired, etc.

Ugh, the worst. Was it just your car or were others targeted as well?

 

[avondale]

Ugh, the worst. Was it just your car or were others targeted as well?

Only my car at that location that day. However, the police detective working the case says that there are one or more thieves in the area who have been doing this in parking lots in the last weeks (or months?). Apparently they go to the local Saks 5th Avenue and charge about $2000 on the stolen credit card(s). Fortunately, our credit card declined this charge when they made it because it was outside our buying pattern.

The detective said he thinks there is a 50/50 chance of catching the perpetrators, which really surprised me. I didn't think it would be likely at all. He said the attempt to use the credit card could potentially get them caught because of cameras in the store and mall, etc. We'll see. I'm not holding my breath.

 

[avondale]

Week of March 1 - 7, 2021

This was my last of three weeks of easy running for recovery from my Yeti Challenge.

I've been adding in 1 - 2 short walks per weekday, as described previously.

Monday

• Before breakfast: foam rolling and stretching
• Before dinner: 90-min walk on the treadmill

Tuesday

• Before breakfast: legs and pull-ups workout
  • 2 x 10 weighted glute bridge (30 lb)
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 20 dumbbell swings (25 lb)
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 10 ea one-leg squat
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 10 goblet squats (30 lb)
  • 2 x 12 superman/banana X
  • 1 x 20 ea single-leg step-ups
• Before dinner:
  • 50 min easy
    • T 43 F
    • time: 50:02
    • distance: 4.2 mi
    • average pace: 11:55
    • splits: 12:02, 12:09, 11:38, 11:49, 12:11
    • elevation gain: 131 ft (uncorrected)
    • ave HR: 138 BPM - within my target range
    • route: Sligo Creek Trail

Wednesday

• Before breakfast: boxing workout (10 Rounds) and foam rolling and stretching
• Before dinner:
  • 50-min power hiking workout on treadmill
    • At 0% incline
      • 3 min at 3.0 mph
      • 3 min at 3.5 mph
      • 4 min at 4.0 mph
    • At 15% incline
      • 5 min at 3.3 mph
      • 5 min at 3.5 mph
      • 5 min at 3.7 mph
      • 5 min at 3.6 mph
      • 5 min at 3.4 mph
      • 5 min at 3.2 mph
    • At 0% incline
      • 4 min at 4.0 mph
      • 3 min at 3.5 mph
      • 3 min at 3.0 mph
  • 35-min walk on treadmill

Thursday

• Before breakfast: upper body workout
  • 2 x 12 decline push-ups, one leg raised
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 6 shoulder presses (25 lb each arm)
  • 2 x 12 military push-ups, one leg raised
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 10 triceps dips, both feet on Swiss ball
  • 2 x 12 wide push-ups, one leg raised
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 6 shoulder front raises (12 lb each arm)
  • 2 x 8 push-ups on medicine balls to side plank
  • 2 x 5 ea lawnmowers (30 lb)
  • 2 x 6 shoulder side raises (12 lb each arm)
• Before dinner:
  • 50 min easy
    • T 48 F
    • time: 50:03
    • distance: 4.12 mi
    • average pace: 12:10
    • splits: 12:12, 12:24, 11:48, 12:16, 12:04
    • elevation gain: 112 ft (uncorrected)
    • ave HR: 144 BPM - above my target range
    • route: Sligo Creek Trail

Friday

• Before breakfast: foam rolling and stretching
• After dinner: 45 min walk on the treadmill

Saturday

• Before lunch:
  • 60 min easy on trail
    • T 34 F
    • time: 59:56
    • distance: 4.55 mi
    • average pace: 13:09
    • splits: 13:15, 13:19, 13:08, 12:59, 12:33
    • elevation gain: 125 ft (uncorrected)
    • ave HR: 140 BPM - at the top of my target range
    • comment: I accidentally quit the run about halfway through, so these stats combine the two parts.
    • comment: So happy to be on trails again!
    • route: Northwest Branch Trail
• Before dinner:
  • Boxing workout (10 Rounds)
  • 45-min walk on the treadmill

Sunday

• Before lunch:
  • 60 min easy on trail
    • T 39 F
    • time: 59:59
    • distance: 4.49 mi
    • average pace: 13:21
    • splits: 14:06, 12:54, 12:56, 13:01, 14:20
    • elevation gain: 407 ft (uncorrected)
    • ave HR: 142 BPM - above my target range
    • comment: This route is much hillier than the previous day's.
    • route: Cabin John Trail
• Before dinner: 90-min walk on treadmill

Health

I had two physical therapy sessions this week. It's hard to tell yet if they are helping. I did have a bad weekend with the headaches. Blah.

I got my 10th covid test, and it was negative.

 

[avondale]

Week of March 8 - 14, 2021

This was my first training week for my 10-mile trail race on April 25.

I've been adding in 1 - 2 short walks per weekday, as described previously.

Monday

• Before breakfast: 10 Rounds boxing workout
• Before dinner: 90-min walk on treadmill

Tuesday

• Before breakfast: legs and pull-ups workout
  • 2 x 11 weighted glute bridge (30 lb)
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 22 dumbbell swings (25 lb)
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 11 ea one-leg squat
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 11 goblet squats (30 lb)
  • 2 x 14 superman/banana X
  • 1 x 22 ea single-leg step-ups
• Before dinner:
  • 10min easy + 4 x (4min @hard + 4min RI) + 10min easy
    • T 68 F
    • time: 52:06
    • distance: 4.62 mi
    • average pace: 11:17
    • hard splits: 9:45, 9:26, 8:46, 9:09
    • elevation gain: 121 ft (uncorrected)
    • comments: The "hard" pace is supposed to be relative to the terrain you're on, such as going uphill or downhill. The second two splits were definitely on a downhill compared to the first.
    • route: Sligo Creek Trail

Wednesday

• Before breakfast: 10 Rounds boxing workout
• Before dinner:
  • fartlek hill repeats
    • T 68 F, T+D 98 F
    • time: 50:01
    • distance: 3.78 mi
    • elevation gain: 305 ft (uncorrected)
    • comments: The instruction for this workout is to run a route with a variety of hills and go "hard" uphill and "easy" downhill. I don't have a good route for this, so I went to the big, steep hill near me, and ran up it fartlek style, then walked back down a bit, then up again, etc. I think I need to make the repeats longer in time in general.
    • route: Forest Glen Annex

Thursday

• Before breakfast: upper body workout
  • 2 x 13 decline push-ups, one leg raised
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 7 shoulder presses (25 lb each arm)
  • 2 x 13 military push-ups, one leg raised
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 11 triceps dips, both feet on Swiss ball
  • 2 x 13 wide push-ups, one leg raised
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 7 shoulder front raises (12 lb each arm)
  • 2 x 9 push-ups on medicine balls to side plank
  • 2 x 6 ea lawnmowers (30 lb)
  • 2 x 7 shoulder side raises (12 lb each arm)
• Before dinner:
  • 60 min easy
    • T 77 F, T+D 104 F, 0.5% effect
    • time: 1:00:09
    • distance: 5.01 mi
    • average pace: 12:00
    • splits: 12:15, 12:04, 11:50, 11:58, 11:52
    • elevation gain: 69 ft (uncorrected)
    • ave HR: 140 BPM - at the top of my target range
    • route: Rock Creek Trail

Friday

• Before breakfast: foam rolling and stretching
• After dinner: 90-min walk on treadmill

Saturday

• Before breakfast:
  • 60 min easy on trail
    • T 45 F
    • time: 1:00:04
    • distance: 4.58 mi
    • average pace: 13:06
    • splits: 13:04, 13:24, 13:00, 13:08, 12:47
    • elevation gain: 121 ft (uncorrected)
    • ave HR: 143 BPM
    • route: Northwest Branch Trail
• Afternoon: tennis doubles match - my partner and I won 6-2, 6-4, and our team won overall!

Sunday before lunch:

• 60 min easy + 20 min hard on trail
  • T 55 F
  • time: 1:20:02
  • distance: 6.28 mi
  • average pace: 12:45
  • elevation gain: 968 ft (uncorrected); 859 ft (corrected)
  • route: Western Ridge Trail, Rock Creek National Park
  • comments: This is a good route to train for my trail race, because that race has ~950 ft elevation gain over 10 miles.

Health

I had more physical therapy. The PT is really digging into my neck and shoulders to try to loosen up the muscles. She says I've gone beyond "knots" in the muscles to "bands". So far, no real improvement in my headaches, but I have to think it will eventually help.

 

[avondale]

Week of March 15 - 21, 2021

This was my second training week for my 10-mile trail race on April 25.

This was my spring break, so my schedule was a little different, and I got a little more sleep!

Monday

• Before lunch: 10 Rounds boxing workout and foam rolling and stretching
• Before dinner:
  • 60 min easy
    • T 45 F
    • time: 1:00:01
    • distance: 5.23 mi
    • average pace: 11:29
    • splits: 11:20, 11:30, 11:26, 11:40, 11:31, 11:18
    • elevation gain: 56 ft (uncorrected)
    • ave HR: 140 BPM - at the top of my target range
    • comments: I was surprised that I did this run so fast and with such a low HR given my long, hilly run the day before.
    • route: Rock Creek Trail

Tuesday

• Before lunch: 10 Rounds boxing workout and foam rolling and stretching
• Before dinner:
  • 10min easy + 3 x (5min @hard + 5min RI) + 1 x (3min @hard + 3min RI) + 10min easy
    • T 43 F
    • time: 56:06
    • distance: 5.04 mi
    • average pace: 11:08
    • hard split paces: 9:41, 9:19, 8:30, 8:37
    • elevation gain: 161 ft (uncorrected)
    • comments: The "hard" pace is supposed to be relative to the terrain you're on, such as going uphill or downhill. The second two splits were definitely on a downhill compared to the first. two
    • route: Sligo Creek Trail

Wednesday

• Before lunch: 10 Rounds boxing workout and foam rolling and stretching
• Before dinner:
  • 60 min: up hard, down easy
    • T 48 F
    • time: 1:00:01
    • distance: 4.5 mi
    • average pace: 13:21
    • splits: 13:41, 13:14, 13:30, 13:24, 12:27
    • elevation gain: 581 ft (uncorrected)
    • comments: For this workout, I was supposed to run "hard" up the hills, and then "easy" on the flats and downhills. I did a natural surface trail that is in a loop and is always going up and down.
    • route: Wheaton Loop Trail

Thursday

• Before lunch: 45-min walk on treadmill
• Before dinner: 45-min walk on treadmill

Friday

• Before lunch: 10 Rounds boxing workout
• Before dinner: 45-min walk on treadmill and foam rolling and stretching
• After dinner: 45-min walk on treadmill

Saturday

• Before lunch:
  • 70 min easy on trail
    • T 43 F
    • time: 1:10:01
    • distance: 5.35 mi
    • average pace: 13:06
    • splits: 12:58, 13:36, 12:57, 12:46, 13:16, 12:55
    • elevation gain: 161 ft (uncorrected)
    • ave HR: 142 BPM
    • route: Northwest Branch Trail
• Before dinner: 10 Rounds boxing workout and foam rolling and stretching

Sunday mid-day:

• 90 min on trail
  • T 57 F
  • time: 1:30:02
  • distance: 6.53 mi
  • average pace: 13:47
  • splits: 13:29, 13:20, 13:50, 13:26, 13:51, 14:58, 13:25
  • elevation gain: 748 ft (uncorrected)
  • ave HR: 144 BPM
  • comments: I went to the state park where my April 25 race will be and ran part of the course. This was definitely a good thing because I figured out practicalities like parking lots. But also, I found that the trail intersections are not marked well - I kept missing turns. I hope they will be better-marked for the race. The area is very scenic.
  • route: Fountainhead Park in VA: equestrian trail and Bull Run-Occoquan Trail

Health

I had my rheumatologist check-up visit, and everything was normal for that. My physical therapy for my headaches ran out this week, so I am waiting for re-authorization from my insurance. I got scheduled for my two vaccine shots!

Other

The detective from my car break-in and theft case called me. He said that the thief (or thieves) had tried three other credit cards and a debit card for their $2000+ attempted purchase before they used my card that did not decline it immediately, but shortly after. (We were never actually charged for anything.) The detective wanted to check to see if those other cards were mine - yep. So the thief apparently swiped and was declined for four cards for a $2000+ purchase in the store. And the store clerk doesn't get suspicious? Anyway, it was a nice surprise to get any sort of follow-up on the case. I'm still not expecting the thief to be caught.

 

[SheHulk]

The detective from my car break-in and theft case called me. He said that the thief (or thieves) had tried three other credit cards and a debit card for their $2000+ attempted purchase before they used my card that did not decline it immediately, but shortly after. (We were never actually charged for anything.) The detective wanted to check to see if those other cards were mine - yep. So the thief apparently swiped and was declined for four cards for a $2000+ purchase in the store. And the store clerk doesn't get suspicious? Anyway, it was a nice surprise to get any sort of follow-up on the case. I'm still not expecting the thief to be caught.

Wait... so the other cards had different names from yours? The thief tried all these different cards with different names, that kept getting declined, and the clerk just kept trying? I know nothing about retail but you would think a message would come back with the decline message that the card was reported stolen. So weird.

Yay for vaccine appointments!

 

[avondale]

Wait... so the other cards had different names from yours? The thief tried all these different cards with different names, that kept getting declined, and the clerk just kept trying? I know nothing about retail but you would think a message would come back with the decline message that the card was reported stolen. So weird.

Yay for vaccine appointments!

For the credit cards: no, all of the cards were mine, so they all had my name. But, yes, they were all declined except for the last one (and that charge didn't end up going through). However, since my husband had just reported those cards stolen, maybe that information hadn't gotten through the system yet?

The police detective told me prior to this that the department store (it is a specific Sak's Fifth Avenue) has had this sort of things happening a lot, but oddly they don't really want to cooperate with the police to try to stop it. He commented on it like we did: seems like the store clerk should have been suspicious. The detective is hoping to get video from the store since they have the time the cards were used, but the problem is that these days everyone has to wear a mask, and if you add a hoodie, then you can hardly see anyone's face.

 

[avondale]

Week of March 22 - 28, 2021

This was my third training week for my 10-mile trail race on April 25.

I tried to add in 1 - 2 short walks as described previously, but I was so busy this week that that didn't happen every day.

Monday evening: 2-hr tennis doubles match - my partner and I won 6-4, 6-2, and our team won overall, too!

Tuesday

• Before breakfast: legs and pull-ups workout
  • 2 x 11 weighted glute bridge (30 lb)
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 22 dumbbell swings (25 lb)
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 11 ea one-leg squat
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 11 goblet squats (30 lb)
  • 2 x 14 superman/banana X
  • 1 x 22 ea single-leg step-ups
• Before dinner:
  • 10min easy + 5 x (4min @hard + 4min RI) + 10min easy
    • T+D 104, 0.5% effect
    • time: 1:00:07
    • distance: 5.34 mi
    • average pace: 11:16
    • hard split paces: 9:18, 8:58, 8:58, 8:50, 8:56
    • elevation gain: 171 ft (uncorrected)
    • comments: The "hard" pace is supposed to be relative to the terrain you're on, such as going uphill or downhill. The last four splits were amazingly similar to each other.
    • route: Sligo Creek Trail

Wednesday

• Before breakfast: foam rolling and stretching
• Before dinner:
  • 60 min easy
    • T+D 111, 1% effect; light rain on and off
    • time: 1:00:01
    • distance: 5.09 mi
    • average pace: 11:48
    • splits: 11:47, 11:48, 11:45, 11:49, 11:53, 11:43
    • elevation gain: 66 ft (uncorrected)
    • ave HR: 137 BPM - within my target range
    • route: Rock Creek Trail

Thursday

• Before breakfast: upper body workout
  • 2 x 13 decline push-ups, one leg raised
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 7 shoulder presses (25 lb each arm)
  • 2 x 13 military push-ups, one leg raised
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 11 triceps dips, both feet on Swiss ball
  • 2 x 13 wide push-ups, one leg raised
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 7 shoulder front raises (12 lb each arm)
  • 2 x 9 push-ups on medicine balls to side plank
  • 2 x 6 ea lawnmowers (30 lb)
  • 2 x 7 shoulder side raises (12 lb each arm)
• Before dinner:
  • 65 min: up hard, down easy
    • T 64 F
    • time: 1:05:01
    • distance: 5.12 mi
    • average pace: 12:42
    • splits: 13:16, 12:29, 12:25, 12:47, 12:27, 13:39
    • elevation gain: 558 ft (uncorrected)
    • comments: For this workout, I was supposed to run "hard" up the hills, and then "easy" on the flats and downhills. I did a natural surface trail that is in a loop and is always going up and down.
    • route: Wheaton Loop Trail

Friday before dinner: 90-min walk by Forest Glen Annex

Saturday

• Before lunch: 2-hr tennis doubles round-robin
• Before dinner:
  • 80 min easy on trail
    • T+D 111, 1% effect - beautiful day!
    • time: 1:20:03
    • distance: 6.29 mi
    • average pace: 12:43
    • splits: 12:47, 12:32, 13:07, 13:10, 13:07, 12:00, 11:25
    • elevation gain: 351 ft (uncorrected)
    • ave HR: 143 BPM
    • comments: I saw a small snake on the trail - it slithered off without incident.
    • route: Valley Trail, Rock Creek National Park

Sunday

• Before lunch:
  • 110 min easy on trail
    • T+D 111, 1% effect; a rainstorm had just finished, and it misted and rained lightly during part of run
    • time: 1:50:02
    • distance: 7.86 mi
    • average pace: 14:00
    • splits: 14:26, 13:07, 14:15, 15:07, 13:15, 14:19, 13:26, 14:09
    • elevation gain: 981 ft (uncorrected)
    • comments: Because it had just rained heavily, the trail was completely empty! It was great!
    • comments: This was another part of my route for my upcoming trail race.
    • route: Bull Run-Occoquan Trail
• Before dinner: 2-hr tennis doubles match - my partner and I lost 6-4, 6-5 in a match that timed out, and our team lost overall too.

Health

I got my eleventh covid test on Monday, and it was negative. I got my first dose of the Pfizer vaccine on Friday - fortunately, it just made my arm a little sore.

 

[avondale]

Week of March 29 - April 4, 2021

This was my fourth training week for my 10-mile trail race on April 25; this was a cut-back week. @DopeyBadger, I did a 1-mile time trial this week - spoiler alert: it sucked.

I tried to add in 1 - 2 short walks as described previously, but I was so busy this week that that didn't happen every day.

Monday

• Before breakfast: foam rolling and stretching
• After dinner: 45-min walk on treadmill

Tuesday

• Before breakfast: legs and pull-ups workout
  • 2 x 12 weighted glute bridge (30 lb)
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 22 dumbbell swings (25 lb)
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 12 ea one-leg squat
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 12 goblet squats (30 lb)
  • 2 x 16 superman/banana X
  • 1 x 24 ea single-leg step-ups
• Before dinner:
  • 70min: up hard, down easy
    • T 57 F
    • time: 1:10:02
    • distance: 5.38 mi
    • average pace: 13:00
    • splits: 13:10, 12:51, 12:56, 12:55, 13:22, 12:29
    • elevation gain: 617 ft (uncorrected)
    • comments: For this workout, I was supposed to run "hard" up the hills, and then "easy" on the flats and downhills. I did a natural surface trail that is in a loop and is always going up and down.
    • route: Wheaton Loop Trail

Wednesday

• Before breakfast: foam rolling and stretching
• Before dinner: 30-min running at 5.0 mph on the treadmill because it was nasty cold rain

Thursday

• Before breakfast: upper body workout
  • 2 x 14 decline push-ups, one leg raised
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 8 shoulder presses (25 lb each arm)
  • 2 x 14 military push-ups, one leg raised
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 12 triceps dips, both feet on Swiss ball
  • 2 x 14 wide push-ups, one leg raised
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 8 shoulder front raises (12 lb each arm)
  • 2 x 10 push-ups on medicine balls to side plank
  • 2 x 7 ea lawnmowers (30 lb)
  • 2 x 8 shoulder side raises (12 lb each arm)
• Before dinner:
  • 1-mile time trial
    • 2 miles easy + 1 mile time trial + 1 mile easy
    • T 41 F, WC 32 F
    • time: 43:18
    • distance: 4.0 mi
    • average pace: 10:49
    • splits: 11:42, 10:43, 8:30, 12:20
    • comments: in the second warm-up mile, I ran four 100-m strides on the straight-away of the track.
    • comments: I was hoping to hit a 8:00 mile, and that's about where my pace started at. My HR went way up as expected (max 179 BPM), but the issue was breathing - at about 2/3 mile, I started seeing stars and I had been wheezing for awhile (I don't have asthma). Even though I had slowed since the initial 8:00 pace, I had to pause and get my breath. I paused at 0.69 miles with a lap pace of 8:30. When I finished the mile, I remained at the 8:30 pace.
    • comments: I am not at all happy with this time trial. It was hardly faster than a mile that I do within a 5k! I don't know what is going on.

Friday

• Before breakfast: 10 Rounds boxing workout and foam rolling and stretching
• After dinner: 90-min walk on treadmill

Saturday

• Before lunch:
  • 60 min easy on trail
    • T 43 F
    • time: 1:00: 07
    • distance: 4.76 mi
    • average pace: ~12:40
    • splits: I accidentally ended and saved the run partway through, so I don't really have splits.
    • elevation gain: same
    • ave HR: same
    • route: Northwest Branch Trail
• Before dinner: 10 Rounds boxing workout

Sunday

• Before lunch:
  • 50min easy + 20min hard, on trail
    • T 63 F
    • time: 1:10:02
    • distance: 5.84 mi
    • average pace: 11:59
    • splits: 11:39, 12:23, 13:04, 12:22, 11:48, 10:23
    • elevation gain: 299 ft (uncorrected)
    • route: Valley Trail, Rock Creek National Park
• Before dinner: 70-min walk around the neighborhood

Health

The physical therapy was re-authorized for 24 more visits! I started up again this week. My PT wants me to think of which visit she can really dig deep and release my trigger points, because I'll probably be really sore afterward. That doesn't sound pleasant, but hopefully it will help!

I've been thinking about whether some of the drugs I'm on might be affecting my fitness and/or stamina. From Googling, there isn't much research on any of them for that sort of effect. It seems that the sertraline HCL that I'm taking (common name Zoloft) might have some detrimental effects. I started taking that at the end of February 2020. When I have the time, I need to go back and look at when I feel like my performance started to really decline.

 

[DopeyBadger]

• comments: I was hoping to hit a 8:00 mile, and that's about where my pace started at. My HR went way up as expected (max 179 BPM), but the issue was breathing - at about 2/3 mile, I started seeing stars and I had been wheezing for awhile (I don't have asthma). Even though I had slowed since the initial 8:00 pace, I had to pause and get my breath. I paused at 0.69 miles with a lap pace of 8:30. When I finished the mile, I remained at the 8:30 pace.
• comments: I am not at all happy with this time trial. It was hardly faster than a mile that I do within a 5k! I don't know what is going on.

Could be a lack of experience in mile time trials as well. The beauty of the mile is you can try again in a few days to a week after the last attempt with little to no repercussion. The recovery is fairly quick even though the mile itself feels like death. Really try to force that breathing from the moment you start. You don't need it at the start, but it'll help you further into the run itself.

For me, it took me training specifically for the mile to actually hit my VDOT equivalent to my 5k, 10k, and HM PRs. Prior to training for the mile, my PR was about 4 VDOT points less, or about 20-30 sec/mile off from predicted. Sometimes that's the case with some people, and other people are way faster at their mile than their long distance races.

I'd be interested to see what happens on another attempt. As long as you're safe in doing so.

 

[garneska]

What about allergies? Here in the south the tree pollen is pretty bad right now.

 

[avondale]

What about allergies? Here in the south the tree pollen is pretty bad right now.

I've never really had allergies.

 

[avondale]

Week of April 5 - 11, 2021

This was my fifth training week for my 10-mile trail race on April 25; this was my peak week. I've fallen behind in posting these because work has been so busy - fortunately things should be slowing down soon.

I tried to add in 1 - 2 short walks as described previously, but I was so busy this week that that didn't happen every day.

Monday after dinner: 45-min walk on the treadmill

Tuesday

• Before breakfast: legs and pull-ups workout
  • 2 x 13 weighted glute bridge (30 lb)
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 23 dumbbell swings (25 lb)
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 13 ea one-leg squat
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 13 goblet squats (30 lb)
  • 2 x 18 superman/banana X
  • 0 single-leg step-ups - ran out of time
• After work:
  • 45min easy
    • T+D 111, 1% effect
    • time: 45:03
    • distance: 3.92 mi
    • average pace: 11:29
    • splits: 11:17, 11:42, 11:13 11:46
    • elevation gain: 79 ft (uncorrected)
    • ave HR: 137 BPM - within my target range
    • route: Sligo Creek Trail

Wednesday after work:

• 75min: up hard, down easy
  • T+D 124, 1.5% effect
  • time: 1:15:01
  • distance: 5.95 mi
  • average pace: 12:36
  • splits: 13:21, 11:59, 12:36, 12:38, 12:39, 12:22
  • elevation gain: 686 ft (uncorrected)
  • comments: For this workout, I was supposed to run "hard" up the hills, and then "easy" on the flats and downhills. I did a natural surface trail that is in a loop and is always going up and down.
  • route: Wheaton Loop Trail

Thursday

• Before breakfast: upper body workout
  • 2 x 15 decline push-ups, one leg raised
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 9 shoulder presses (25 lb each arm)
  • 2 x 15 military push-ups, one leg raised
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 13 triceps dips, both feet on Swiss ball
  • 2 x 15 wide push-ups, one leg raised
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 9 shoulder front raises (12 lb each arm)
  • 2 x 10 push-ups on medicine balls to side plank
  • 1 x 9 ea lawnmowers (30 lb) - ran out of time
  • 1 x 9 shoulder side raises (12 lb each arm) - ran out of time
• After work:
  • 10min easy + 10 x (2min @hard + 2min RI) + 10min easy
    • T+D 112, 1% effect
    • time: 1:00:06
    • distance: 5.55 mi
    • average pace: 10:49
    • hard split paces: 9:09, 9:32, 8:38, 8:34, 8:44, 8:43, 8:51, *;44, 8:59, 8:42
    • elevation gain: 56 ft (uncorrected)
    • comments: The "hard" pace is supposed to be relative to the terrain you're on, such as going uphill or downhill.
    • route: Rock Creek Trail

Friday

• Before breakfast: foam rolling and stretching
• After dinner: 90-min walk on treadmill

Saturday

• Before lunch:
  • 90min easy on trail
    • T 55 F
    • time: 1:30:03
    • distance: 7.04 mi
    • average pace: 12:47
    • splits: 12:19, 12:19, 13:42, 13:58, 13:24, 13:04, 10:50, 11:29
    • elevation gain: 489 ft (uncorrected)
    • ave HR: 142 BPM
    • route: Valley Trail, Rock Creek National Park
• Before dinner: 10 Rounds boxing workout

Sunday

• Before lunch:
  • 130min easy on trail
    • T 64 F
    • time: 2:10:01
    • distance: 9.67 mi
    • average pace: 13:26
    • splits: 13:07, 13:25, 13:56, 11:47, 14:54, 15:07, 13:46, 12:21, 14:02, 11:20
    • elevation gain: 1299 ft (uncorrected)
    • ave HR: 143 BPM
    • comments: I was very happy with my pace over this distance and elevation gain - my VO2max even increased by 1 point!
    • route: Western Ridge Trail, Rock Creek National Park

Health

My headache continues. I think that the physical therapy is helping, but it is slow. My therapist is going to really dig in to try to relieve a bunch of trigger points tomorrow. She warned me that I would probably be really sore afterward.

I had my 12th covid test this week, and it was negative.

 

[avondale]

Week of April 12 - 18, 2021

This was my sixth training week for my 10-mile trail race on April 25; this was the beginning of my two-week taper. I've fallen behind in posting these because work has been so busy - fortunately things should be slowing down soon.

I got the second dose of the covid vaccine on Friday morning - I will describe below.

I tried to add in 1 - 2 short walks as described previously, but I was so busy this week that that didn't happen every day.

Monday

• Before breakfast: foam rolling and stretching
• Before dinner: 45-min walk on the treadmill

Tuesday

• Before breakfast: legs and pull-ups workout
  • 2 x 13 weighted glute bridge (30 lb)
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 23 dumbbell swings (25 lb)
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 13 ea one-leg squat
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 13 goblet squats (30 lb)
  • 2 x 18 superman/banana X
  • 0 single-leg step-ups - ran out of time
• Before dinner:
  • 10 min easy + 4 x (2 min hard + 2 min RI) + 10 min easy
    • T+D 110, 0.5% effect
    • time: 36:06
    • distance: 3.2 mi
    • average pace: 11:16
    • hard split paces: 9:30, 9:17, 8:18, 8:41
    • elevation gain: 82 ft (uncorrected)
    • comments: The "hard" pace is supposed to be relative to the terrain you're on, such as going uphill or downhill.
    • route: Sligo Creek Trail

Wednesday

• Before breakfast: foam rolling and stretching
• Before dinner:
  • 50 min easy
    • T+D 110, 0.5% effect; light rain the whole time
    • time: 50:01
    • distance: 4.32 mi
    • average pace: 11:34
    • splits: 11:21, 11:25, 12:30, 10:58, 11:44
    • ave HR: 138 BPM - within my target range
    • elevation gain: 66 ft (uncorrected)
    • route: Rock Creek Trail

Thursday

• Before breakfast: upper body workout
  • 2 x 15 decline push-ups, one leg raised
  • 2 x 10 pull-ups (2 unassisted)
  • 2 x 9 shoulder presses (25 lb each arm)
  • 2 x 15 military push-ups, one leg raised
  • 2 x 10 chin-ups (2 unassisted)
  • 2 x 13 triceps dips, both feet on Swiss ball
  • 2 x 15 wide push-ups, one leg raised
  • 2 x 10 close-grip pull-ups (2 unassisted)
  • 2 x 9 shoulder front raises (12 lb each arm)
  • 2 x 10 push-ups on medicine balls to side plank
  • 0 x 9 ea lawnmowers (30 lb) - ran out of time
  • 0 x 9 shoulder side raises (12 lb each arm) - ran out of time
• Before dinner:
  • 40 min easy
    • T+D 97
    • time: 40:20
    • distance: 3.5 mi
    • average pace: 11:32
    • splits: 11:37, 11:34, 11:24, 11:33
    • ave HR: 138 BPM - within my target range
    • elevation gain: 89 ft (uncorrected)
    • route: Sligo Creek Trail

Friday before dinner: 35-min walk around the neighborhood

Saturday before dinner: 90-min walk on treadmill

Sunday

• Before lunch: 10 Rounds boxing workout
• Before dinner:
  • 60 min easy on trail
    • T+D 99
    • time: 1:00:03
    • distance: 4.75 mi
    • average pace: 12:38
    • splits: 12:44, 12:51, 12:53, 12:18, 12:20
    • ave HR: 138 BPM - within my target range
    • elevation gain: 131 ft (uncorrected)
    • comments: I think this is the fastest average pace I've had on this trail. Even so, my VO2max went down a point.
    • route: Northwest Branch Trail

Health

Physical therapy: My therapist definitely dug deep as promised in our Monday session. But I didn't end up being unusually sore. She does think she worked out a lot of the trigger points, though.

Covid vaccine: I got the second dose of the Pfizer vaccine on Friday morning. I was OK through the work day, but by about 6pm I could tell that I was feeling off. Between then and 10pm when I got to bed, I had a horrible headache, I was dizzy, I was achey all over, I was so cold that I used four blankets in bed, and I was having muscle spasms. Once I got to sleep, I did sleep about 10 hours. When I woke up Saturday morning, I had a really bad headache still and I was sore from all the muscle issues. That worked out by the afternoon, but I still decided to skip my Saturday run and do a walk instead. By Sunday I was back to normal. It was not fun!

 

[avondale]

Week of April 19 - 24, 2021

This was my last training week for my 10-mile trail race tomorrow; this was the end of my two-week taper. I will post separately about the race, hopefully tomorrow.

I tried to add in 1 - 2 short walks as described previously.

Monday

• Before breakfast: foam rolling and stretching
• In evening: 2-hr tennis doubles match - my partner and I lost 6-2, 6-2 and our team lost overall, too.

Tuesday after work:

• 50 min easy
  • T+D 109, 0.5% effect
  • time: 50:01
  • distance: 4.28 mi
  • average pace: 11:41
  • splits: 11:37, 11:54, 11:30, 11:43, 11:37
  • ave HR: 142 BPM - just above my target range
  • elevation gain: 56 ft (uncorrected)
  • route: Rock Creek Trail

Wednesday

• Before breakfast: foam rolling and stretching
• After work:
  • 40 min easy
    • T 48 F
    • time: 40:01
    • distance: 3.36 mi
    • average pace: 11:54
    • splits: 11:53, 11:59, 11:42, 12:16
    • ave HR: 139 BPM - within my target range
    • elevation gain: 92 ft (uncorrected)
    • route: Sligo Creek Trail

Thursday after work:

• 30 min easy
  • T 50 F, windy
  • time: 30:02
  • distance: 2.55 mi
  • average pace: 11:$6
  • splits: 11:44, 11:41, 11:59
  • ave HR: 136 BPM - within my target range
  • elevation gain: 69 ft (uncorrected)
  • comments: I did two strides during this run.
  • route: Sligo Creek Trail

Friday

• Before breakfast: foam rolling and stretchin
• After work: 50-min walk around the neighborhood

Saturday before lunch:

• 20 min easy
  • T 61 F
  • time: 20:03
  • distance: 1.7 mi
  • average pace: 11:46
  • splits: 11:52, 11:38
  • ave HR: 139 BPM - within my target range
  • elevation gain: 52 ft (uncorrected)
  • comments: I did four strides during this run.
  • route: Sligo Creek Trail
• 45-min walk on treadmill - I did 10 minutes at a 15% incline

Race tomorrow!

We are starting in waves. My wave is supposed to start 9 - 9:15am. It is supposed to rain overnight but stop a few hours before my start time. Predicted temperatures are upper 50s - presumably humid - but pretty good conditions. We'll see how it goes! I am feeling different about anticipating this race - I feel like it's going to be fun and challenging, and I'm not so worried about performance and time.

Health

I am continuing physical therapy for my headaches/neck/shoulders. I feel like the headache pain and my neck/shoulder pain has become more variable - still some highs, but also lows and more rapid changes. Previously the headache had been at a more constant, slowly varying level of pain, and I didn't feel shoulder pain as much. So maybe this is progress?

 

[SheHulk]

Good luck tomorrow! Have a great time!

 

[avondale]

Good luck tomorrow! Have a great time!

Thank you!

 

[avondale]

Spring Backyard Burn Trail Run - Fountainhead 10-mile

This race was at Fountainhead Regional Park in Virginia. It's about an hour from my house, so I drove down and did a couple of my training runs on parts of the course, which was definitely helpful.

This race was small, with 141 runners finishing the 10-mile race and somewhat more doing the 5-mile race. Because of the pandemic, both races had wave starts based on estimated finish times. The earliest wave was 7:30am, and mine was 9 - 9:15am, the last wave. It was strange driving into the park and seeing runners already on the course.

I got there almost an hour early (I worry about traffic issues!), so I had plenty of time to go to the bathroom, put on sunscreen, and warm up.

The idea was that you show up, park, use the port-a-potty, and warm up. Then during your start time, you check-in and get your bib and immediately go into the start queue. From there, you would start in a few minutes. They didn't wait to collect everyone in my 9 - 9:15am wave - once there were a dozen or so of us, they started us, and then they got a few more and started them, etc.

Honestly, this kind of starting strategy was really nice because there was never any kind of congestion on the course. I could see this being a method that smaller races, especially, continue to use. I suppose it takes away some camaraderie of the larger groups, but it was really no fuss and no muss for me.

It rained overnight and stopped around sunrise, so the course was very, very muddy. It was actually kind of lucky that one of my previous training runs in the park was in the rain! The T+D at the start was around 100, with a temperature of about 54 F and the dewpoint a bit lower. When I started, it was cloudy, but it turned partly cloudy about halfway through and to the end.

In my training runs, I had generally walked the uphills, ran easy on the flats (not many of those!), and ran fast on the downhills. I did the same thing today in the race, although I had hoped to push the uphills and flats a bit.

The first 0.5 mi is on the park road, and mostly uphill, so I started out with some fast walking. Then we turned onto a hiking/equestrian trail for a lollipop loop. I had run this part of the course previously, but in a mixed up order because I kept getting sidetracked on the wrong trails. There was lots of short ups and downs, and I think I ended up pushing a bit too much here on the ups because my HR really shot up.

At about 2 miles, we went to a different hiking/equestrian section of the park. I had run the first 0.5 mi of this previously, but at about 2.5 miles, we turned off onto the "white loop" that I had been completely unable to find in my prior visits. Ha. This loop had somewhat longer and steeper ups and downs. It also had the first few of maybe a half-dozen stream crossings with no bridges (and most stepping stones submerged because of the rain and high water level - not dangerously high). In this section, I passed an older guy cradling his wrist - he had slipped in the mud and fallen and hurt his wrist. Race personnel had already been informed and he was obviously fine walking out.

At almost 4.25 miles, the white loop intersected the Bull Run Occoquan Trail (BROT), and we went west on the BROT. I had run this part of the course before. It is generally wider than the single-track of the previous parts (except the stem of the lollipop earlier). It also has longer sections of ups and downs. Some (or all?) of the BROT is open for mountain biking, and there are signs warning bikers about steep/technical sections and blind curves. In my three visits, I've never seen a mountain biker on the BROT.

I had to do a lot of walking in the uphills, but I was able to really let loose on the downhills. A lot of folks were really worried about slipping in the mud, so they didn't go too fast downhill, but I had zero problems with it. I don't know if that was luck or skill or good shoes - I do have trail shoes.

The end of the BROT section of the course is not just a U-turn. From about 6.7 to 7.4 miles, there is a short lollipop loop. I had run part of this previously but not all of it - in particular, I hadn't run THE HILL. In a course with all hills, this hill was still a standout for how spectacularly steep it was - I almost felt like I should be climbing up in on all fours. According to my corrected elevation info on Garmin Connect, this went up 118 ft in 0.2 miles.

Once I completed the lollipop section, it was back on the BROT until the end. This was familiar and so it seemed to go by reasonably fast. There were some long downhill sections for me to run, but I was getting tired and really slowing down on the uphills.

We knew that the race was going to be longer than 10 miles, but the race director was a bit coy about how much more, for some reason. So it sort of seemed to keep going... to 10.4 miles. I don't mind that it was longer, but just tell us how much!

According to my Garmin, I finished in about 2:29. That was slower than I was hoping for, but honestly, I hadn't known about THE HILL. Ha.

I was a bit worried that there wouldn't be water or snacks left since I started in the last wave and took so long, but I got what I wanted. My legs were really covered with mud, and despite so many stream crossings to soak my shoes, they were coated, too. Fortunately I had planned ahead for this and brought supplies to clean up so I could put on some calf sleeves for the drive home, and also not make a mess of my car.

Overall, the race was 10.4 miles and my corrected Garmin elevation gain comes to 1275 feet.

The official results are out already. My time was 2:29:02. I finished in 129th place out of 141 runners who finished. I was the 54th woman out of 62 that finished. The 40 - 49 women division was popular, as I was 16th out of 20 - 1/3 of the women running were in my age division!

This race was a lot of fun. I had hoped to finish a bit faster, but with the conditions and hills, I am happy with how I did. I need to keep working to improve my pace, especially on the uphills.

A few photos. The course was very pretty with the trees just leafing out.

 

[shellott-hill]

Congratulations.

Loved the photos! It is making me want to hit the trails. But is also reminding me that the trails will hand me my a$$....not for the faint of hart.