Sunday, November 19, 2017

A lot of tennis + a run

Yesterday afternoon, I had my first session of contract time for tennis.  It's going to be nice to be doing this instead of trying to get courts each week for indoor practice.  During practice, I focused on hitting the slow balls with my own pace and in placing volleys and overheads as put-aways.  I feel like a really did pretty well with that and it was a useful practice.  It was also a good group.

Yesterday evening, my husband and I had a 7.5 mixed combo match.  We won 6-2, 6-2 in 58 minutes.  My husband was really "on", with amazing forehand groundstrokes and good hands at the net.  The opposing woman really couldn't handle his pace on the returns.  I was playing well, also, and got some volleys and overheads like I had been practicing. The four games that we lost were on the opposing man's serve.  I was having trouble with the spin on them, even though they weren't extremely high-pace.  I adjusted my distance from the baseline and started doing better, but that was definitely our weak spot.

This morning, I did the next run on my training schedule.  This was another 3-mi easy run at a 12:06 pace.  Since I could run this outside, I had to stick with the pace instead of letting the treadmill do it.  It really felt slow at first.  I ended up with an average pace of 11:55 min/mi, so I missed the run a bit.  It was a nice day for running, at about 50 F and windy.

Friday, November 17, 2017

A Match and a Run

Yesterday morning, I did another strength training based on Nia Shanks's website.  The exercises were:
  • 3 x 5 - 7 Romanian deadlifts, with 25-lb dumbbells
    • 3 x 8 - 10 chin-ups - I do 3 or 4 regular and the rest negative
    • 3 x 8 - 10 dumbbell presses with 20-lb dumbbells
  • 3 x 10 - 15 per leg walking lunges with 15-lb dumbbells
    • 3 x 15 wrist curls with 5-lb dumbbells
    • 3 x 15 reverse wrist curls with 5-lb dumbbells
  • 3 x 10 - 15 Swiss ball curls

Last night, my husband and I played a 7.5 mixed combo match.  We played against a 4.5 man, who had a really hard serve, and a 3.0 woman, who was very inexperienced.  We won 6-2, 6-1, but it wasn't a very fun match.  It was just too on and off with the hard and then softs shots.

This morning I skipped my workout in order to get a little more sleep, since I have had three 9pm tennis matches this week, and I have one more on Saturday.

This evening after work, I did the next run on my training schedule.  This one was the same as Wednesday night:  3 miles at a 12:00 min/mi pace.  I did this on the treadmill at 5.0 mph.  It went OK.  I am trying to keep my cadence up, close to 180 SPM and concentrating on not getting lazy and taking a break on the rails.

Wednesday, November 15, 2017

Three Days and Two Matches

Monday evening, I played a 6.5 combo match.  Unfortunately my partner and I lost.  We played against two pretty even-level and consistent players.  I could not protect my partner well enough against them.  We lost 6-1, 6-2, if I remember correctly.

Tuesday morning, I did the first workout I have put together from Nia Shanks' website.  The exercises were:
  • 3 x 8 - 10 squats (I used 30 lb dumbbells)
    • 3 x 8 - 10 bench press ( I used 30 lb dumbbells)
    • 3 x 8 - 10 one-arm rows with opposite leg extended (I used a 25 lb dumbbell)
  • 3 x 10 - 15 back extensions
    • 3 x 15 wrist curls (I used 5 lb dumbbells)
    • 3 x 15 reverse wrist curls (I used 5 lb dumbbells)
  • 3 x 60s plank

Tuesday night, I played a tri-level match.  My partner and I ended up playing really well together, and we won 6-4, 6-4 against a strong pair.  It was a lot of fun, and the win felt good!

This morning, I did an agility and plyo routine.  I have 8 agility sequences that I do for 30 sec each, with a 30-sec break in between.  Then I do some plyo.  I got some calf plyo moves from a recent Runner's World magazine.

This evening, I did the first run following Billy's training plan to get me a PR on my next half-marathon.  It called for 3 miles at "easy A" pace, which was 12:06 min/mi.  I did this on the treadmill at 5.0 mph.  Boring, but I did it with absolutely no breaks.  It started out feeling a little hard, but then it was OK.  It shouldn't be hard at that pace, but for some reason I think it's harder to run on the treadmill.


Monday, November 13, 2017

Strength & Mobility

This morning I did my tennis and running strength and mobility workout.  This mostly works accessory muscles and calves and hamstrings.  It's high-rep and low weight.

Tuesday, August 22, 2017

Aug. 21, 2017 Solar Eclipse from Grand Teton National Park!

My husband and I were fortunate enough to plan WAY ahead and get lodging for our summer vacation in Jackson, WY, so we could hike in Grand Teton National Park and view the total solar eclipse on August 21, 2017.  We had a wonderful trip, and the eclipse was amazing!

We viewed the eclipse just a few miles from the Jackson Hole airport, which was near the centerline of totality.  The partial eclipse started at about 10:17am, totality started about 11:35am, totality ended just after 11:37am, and the eclipse ended at about 1:00pm.

While the partial eclipse was interesting to view through eclipse glasses, no other effects were apparent until the Sun started getting 80% and more eclipsed.

We noticed that it was getting generally darker, so much so that passing cars on the road had their automatic lights on.  The coloring of the light was odd, though.  Unlike a sunrise or sunset, where the dim sunlight is reddened, this dimmer light wasn't red.  The dusk that started was oddly bluish to me in contrast to a sunrise or sunset.  It had an eerie quality almost like a poor fluorescent light.

We were also in Wyoming, which is a very dry area that has big temperature swings between night and day.  As the Sun became more eclipsed, the ambient temperature dropped dramatically - I think it must have gone from 70s F down into the 50s F during totality.

Totality itself was amazing.  We saw a beautiful diamond ring effect when the Moon initially blocked the entire Sun.  And then it seemed like the Sun was so small - without the blindingly bright light from the photosphere to make the Sun seem large, its true angular size was so small!  The Moon's night side was so amazingly dark, like a hole in the sky.  The corona wasn't very active - I noticed about three streamers during totality.  The sky didn't get quite as dark as night, but Venus was very distinct.  I wasn't able to see Regulus (for sure) or Mars or Mercury.  There were a few other stars visible farther from the Sun that I wasn't certain what they were.

I hadn't really seen the Moon's shadow approaching us along the ground - I think that may be partly because it was coming over the Tetons, so we couldn't see it as far away.  But when totality ended, I definitely saw the Moon's shadow rushing away from us toward the east.  We saw another diamond ring just at the end of totality.

Overall, it was such an awesome event!  Well worth all the time and planning to see it.

I wanted to give a big "thank you" to all of the management of Grand Teton National Park and the city of Jackson.  The entire eclipse "event" was extremely well-thought-out and well-planned by the folks in charge.  We arrived in Jackson over a week before the eclipse, and there were already message signs out around town and in the park reminding people of the upcoming eclipse and changes in traffic, parking, and travel.  The National Park Service printed a huge number of approximately 8-page newspapers with extensive information about how, where, and when to view the eclipse and accurate information about what a total solar eclipse is.    Eclipse glasses were available everywhere.

The park had designated several viewing areas for the eclipse.  They had designated a long road through the park near the centerline of the eclipse as one of the main viewing areas, and also allowed viewing from all of the turn-outs along the park roads.  The most miraculous bit of planning to me was that two days before the eclipse, port-a-potties appeared in every single viewing area in the park.  Since people started parking before 6am and totality wasn't until about 11:30am, some type of facilities were needed, but I was amazed that these were all provided ahead of time.  Once eclipse parking started, every different turn-out and viewing area had a staffer to help manage traffic and hand out eclipse glasses if needed.

I was extremely impressed by the organization, and Jackson and Grand Teton NP help turn the eclipse into an unforgettable, positive event by smoothing out ahead of time the snags that could have developed.

Sunday, May 22, 2016

St. Michaels Running Festival Half Marathon 2016

This weekend I ran the half-marathon at the St. Michaels Running Festival.  Unfortunately the weather for the race was horrible.  It was mid-50s F, and rained the whole time.  The rain was light when the rain started, but it got heavier and heavier throughout the race.  Not fun!

Despite the conditions, I did manage to finish in a much better time than last year.  My chip time was 2:16:49.  I finished in 835th place out of 1547 runners.  I was 65th out of 151 women in my 40 - 44 yr age group.  I didn't walk at all, which was an accomplishment.  Last year I finished in 2:20:15.  I had been hoping to beat 2:15:00 this year, but it was not to be.  My legs were definitely feeling all kinds of problems, so I'm glad that I finished.

Here's a list of my training runs of this race, starting after the Marine Corps Marathon 10K at the end of last October:
  • Oct. 27, 2015: 30:00, 2.7 mi, treadmill at 5.4 mph
  • Oct. 28, 2015: 40:00, 3.6 mi, treadmill at 5.4 mph
  • Nov. 5, 2015: 42:00, 4.22 mi, treadmill, 10 x 2:15 at 6.7 mph, alternating with 10 x 1:30 at 5.0 mph, then 4 x 30s at 7.5 mph, alternating with 4 x 45s at 5.0 mph
  • Nov. 7, 2015: 1:00:00, 5.5 mi, treadmill at 5.5 mph
  • Nov. 8, 2015: 50:00, 4.58 mi, treadmill at 5.5 mph
  • Nov. 11, 2015: 1:00:00, 5.5 mi, treadmill at 5.5 mph
  • Nov. 12, 2015: 50:00, 4.56 mi, treadmill at 5.5 mph
  • Nov. 14, 2015: 1:20:00, 7.33 mi, treadmill at 5.5 mph
  • Nov. 15, 2015: 50:00, 4.58 mi, treadmill at 5.5 mph
  • Nov. 17, 2015: 1:10:00, 6.41 mi, treadmill at 5.5 mph
  • Nov. 18, 2015: 50:00, 4.58 mi, treadmill at 5.5 mph
  • Nov. 21, 2015: 1:27:00, 8.49 mi, treadmill, 6 x 1 mi at 6.3 mph, alternating with 6 x 5 mi at 5.0 mph
  • Nov. 22, 2015: 50:00, 4.58 mi, treadmill at 5.5 mph
  • Nov. 25 2015: 1:10:00, 6.41 mi, treadmill at 5.5 mph
  • Nov. 29, 2015: 50:00, 4.58 mi, treadmill at 5.5 mph
  • Dec. 2, 2015: 50:00, 5.02 mi, treadmill, 12 x 2:15 at 6.7 mph, alternating with 12 x 1:30 at 5.0 mph, 4 x 30s at 7.5 mph, alternating with 4 x 45s at 5.0 mph
  • Dec. 5, 2015: 1:40:00, 9.16 mi, treadmill at 5.5 mph
  • Dec. 6, 2015: 50:00, 4.58 mi, treadmill at 5.5 mph
  • Dec. 9, 2015: 1:20:00, 7.34 mi, treadmill at 5.5 mph
  • Dec. 10, 2015: 50:00, 4.58 mi, treadmill at 5.5 mph
  • Dec. 12, 2015: 1:50:00, 10.0 mi, treadmill at 5.5 mph
  • Dec. 13, 2015: 40:23, 3.6 mi, ave 5.35 mph
  • Dec. 15, 2015: 1:20:00, 7.34 mi, treadmill at 5.5 mph
  • Dec. 16, 2016: 1:00:00, 5.6 mi, treadmill at 5.6 mph
  • Dec. 19, 2015: 1:56:00, 11.3 mi, treadmill, 8 x 1 mi at 6.3 mph, alternating with 8 x 5 min at 5.0 mph
  • Dec. 20, 2015: 30:00, 2.81 mi, treadmill at 5.6 mph
  • Dec. 22, 2015: 1:00:00, 5.6 mi, treadmill at 5.6 mph
  • Dec. 23, 2015: 50:00, 4.65 mi, treadmill, sprints and easy run
  • Dec. 25, 2015: 59:46, 5.53 mi, ave 5.55 mph
  • Dec. 26, 2015: 1:20:00, 7.45 mi, treadmill at 5.6 mph
  • Dec. 27, 2015: 1:00:00, 5.6 mi, treadmill at 5.6 mph
  • Dec. 30, 2015: 1:00:00, 6.0 mi, treadmill, 4 x 1 mi at 6.7 mph, alternating with 4 x 0.5 mi at 5.0 mph
  • Jan. 1, 2016: 53:47, 4.86 mi, ave 5.4 mph
  • Jan. 2, 2016: 1:20:00, 7.45, treadmill at 5.6 mph
  • Jan. 3, 2015: 1:00:36, 5.56 mi, ave 5.5 mph
  • Jan. 6, 2016: 1:20:00, 7.45 mi, treadmill at 5.6 mph
  • Jan. 7, 2016: 1:00:00, 5.6 mi, treadmill at 5.6 mph
  • Jan. 10, 2016: 1:50:00, 10.2 mi, treadmill at 5.6 mph
  • Jan. 12, 2016: 1:00:00, 5.6 mi, treadmill at 5.6 mph
  • Jan. 13, 2016: 1:30:00, 8.4 mi, treadmill at 5.6 mph
  • Jan. 15, 2016: 51:19, 4.38 mi, ave. 5.1 mph
  • Jan. 17, 2016: 2:25:00, 14.16 mi, treadmill, 10 x 1 mi at 6.3 mph, alternating with 10 x 5 min at 5.0 mph
  • Jan. 18, 2016: 29:15, 2.7 mi, ave. 5.55 mph
  • Jan. 19, 2016: 50:00, 4.66 mi, treadmill at 5.6 mph
  • Jan. 21, 2016: 1:30:00, 8.4 mi, treadmill at 5.6 mph
  • Jan. 23, 2016: 2:00:00, 11.2 mi, treadmill at 5.6 mph
  • Jan. 24, 2016: 50:00, 4.66 mi, treadmill at 5.6 mph
  • Jan. 25, 2016: 1:00:00, 6.09 mi, treadmill, 16 x 2:15 at 6.8 mph, alternating with 16 x 1:30 at 5.0 mph
  • Jan. 26, 2016: 1:00:00, 5.7 mi, treadmill at 5.7 mph
  • Jan. 28, 2016: 1:00:00, 5.7 mi, treadmill at 5.7 mph
  • Jan. 31, 2016: 1:40:00, 9.5 mi, treadmill at 5.7 mph
  • Feb. 4, 2016: 50:00, 4.75 mi, treadmill at 5.7 mph
  • Feb. 5, 2016: 1:10:00, 6.64 mi, treadmill at 5.7 mph
  • Feb. 6, 2016: 1:00:00, 5.65 mi, treadmill at 5.7 mph
  • Feb. 7, 2016: 2:10:00, 12.23 mi, treadmill at 5.7 mph
  • Feb. 9, 2016: 1:10:00, 6.64 mi, treadmill at 5.7 mph
  • Feb. 10, 2016: 50:00, 4.7 mi, treadmill at 5.7 mph
  • Feb. 11, 2016: 40:51, 3.7 mi, treadmill, intervals
  • Feb. 14, 2016: 2:03:00, 12.3 mi, treadmill, 2 x 2mi at 6.3 mph, alternating with 2 x 5min at 5.0 mph, then 6 x 1 mi at 6.3 mph, alternating with 6 x 3 min at 5.0 mph
  • Feb. 15, 2016: 50:00, 4.7 mi, treadmill at 5.7 mph
  • Feb. 17, 2016: 1:00:00, 5.65 mi, treadmill at 5.7 mph
  • Feb. 20, 2016: 55:5, 5.08 mi, ave 5.45 mph
  • Feb. 21, 2016: 1:20:00, 7.45 mi, treadmill at 5.6 mph
  • Feb. 22, 2016: approx. 50:00, approx. 4.65 mi, treadmill at 5.6 mph
  • Feb. 23, 2016: 1:40:00, 9.2 mi, treadmill at 5.6 mph
  • Feb. 24, 2016: 50:00, 4.61 mi, treadmill at 5.6 mph
  • Feb. 27, 2016: 1:30:00, 9.0 mi, treadmill 6 x 1 mi at 6.7 mph, alternating with 6 x 0.5 mi at 5.0 mph
  • Mar. 1, 2016: 1:40:00, 9.2 mi, treadmill at 5.6 mph
  • Mar. 4, 201: 1:00:00, 5.6 mi, treadmill at 5.6 mph
  • Mar. 6, 2016: 2:30:00, 13.82 mi, treadmill at 5.6 mph
  • Mar. 8, 2016: 54:42, 5.03 mi, ave 5.5 mph
  • Mar. 9, 2016: 1:50:00, 10.35 mi, treadmill at 5.7 mph
  • Mar. 13, 2016: 2:01:00, 11.98 mi, treadmill, 4 x 2 mi at 6.3 mph, alternating with 4 x 5 min at 5.0 mph, then 2 x 1 mi at 6.3 mph, alternating with 2 x 3 min at 5.0 mph
  • Mar. 15, 2016: 1:50:00, 10.36 mi, treadmill at 5.7 mph
  • Mar. 17, 2016: 59:24, 5.4 mi, ave 5.5 mph
  • Mar. 18, 2016: 59:25, 5.68 mi, ave. 5.75 mph
  • Mar. 19, 2016: Beaufort Twilight Run 10-mi race, 1:39:45
  • Mar. 22, 2016: 58:34, 5.06 mi, ave 5.2 mph
  • Mar. 23, 2016: 1:15:00, 7.5 mi, 20 x 2:15 at 6.7 mph, alternating with 20 x 1:30 at 5.0 mph
  • Mar. 24, 2016: 51:05, 4.41 mi, ave. 5.2 mph
  • Mar. 26, 2016: 2:00:00, 11.3 mi, treadmill at 5.7 mph
  • Mar. 27, 2016: 59:02, 5.45 mi, ave. 5.55 mph
  • Mar. 28, 2016: 40:00, 3.8 mi, treadmill speed intervals, average 5.7 mph
  • Mar. 30, 2016: 2:00:00, 11.3 mi, treadmill at 5.7 mph
  • Apr. 3, 2016: 2:30:00, 14.12 mi, treadmill at 5.7 mph
  • Apr. 5, 2016: 1:00:00, 5.65 mi, treadmill at 5.7 mph
  • Apr. 7, 2016: 1:00:00, 5.65 mi, treadmill at 5.7 mph
  • Apr. 9, 2016: 2:00:00, 11.9 mi, treadmill, 5 x 2 mi at 6.3 mph, alternating with 5 x 5 min at 5.0 mph
  • Apr. 10, 2016: 1:00:00, 5.65 mi, treadmill at 5.7 mph
  • Apr. 13, 2016: 1:30:00, 8.47 mi, treadmill at 5.7 mph
  • Apr. 14, 2016: 58:50, 5.04 mi, ave 5.15 mph
  • Apr. 17, 2016: 2:00:00, 11.49 mi, treadmill, 100 min at 5.7 mph, then 20 min at 6.3 mph
  • Apr. 20, 2016: 1:30:00, 8.47 mi, treadmill at 5.7 mph
  • Apr. 21, 2016: 1:00:00, 5.65 mi, treadmill at 5.7 mph
  • Apr 23, 2016: 2:00:00, 11.3 mi, treadmill at 5.7 mph
  • Apr. 26, 2016: 57:20, 5.17 mi, ave. 5.4 mph
  • May 1, 2016: 47:40, 4.24 mi, ave. 5.35 mph
  • May 3, 2016: 1:00:00, 5.34 mi, treadmill at 5.4 mph
  • May 4, 2016: 1:20:00, 7.13 mi, treadmill at 5.4 mph
  • May 7, 2016: 1:30:00, 8.01 mi, treadmill at 5.4 mph
  • May 10, 2016: 52:34, 4.65 mi, ave 5.3 mph
  • May 11, 2016: 50:00, 4.35 mi, treadmill at 5.3 mph
  • May 12, 2016: 51:35, 4.63 mi, ave. 5.4 mph
  • May 14, 2016: 1:00:00, 5.23 mi, treadmill at 5.3 mph
  • May 15, 2016: 30:56, 2.69 mi, ave. 5.2 mph
My total distance for these 105 training runs was 704.06 mi.   Including the half-marathon race, I averaged 24.7 mi/wk.

Sunday, May 1, 2016

Wintergreen Tennis Weekend!

This weekend, I went to Wintergreen Resort for a weekend tennis clinic with three other ladies from my team!  I've been to weekend tennis clinics at Wintergreen three times before, and I've always found them extremely helpful in improving my tennis game,  This trip was no exception.

Friday morning, I did some stretching and foam rolling.  I drove my teammate Fran down to Wintergreen, and we had a three-hour clinic in the afternoon with our other two teammates.  We worked on hitting deep volleys and choosing appropriate targets when we were volleying.

Saturday morning, we had three more hours of tennis, with more volley practice and also some drills on picking targets for overheads.  This was a lot of fun.  In the afternoon, we returned for an hour of (unsupervised) play. 

Unfortunately the weather was horrible - while we were in the clinic Saturday morning, this incredible fog moved in and stayed all day and overnight.  We could hardly see far enough ahead to drive anywhere on the windy mountain roads, even in the daytime.  We had hoped to be able to do some hiking outside, but it was far to damp and cold, and there was no visibility to see anything scenic!  So we spent the rest of the afternoon in our rental house watching TV and playing games.  We did go a short distance to one of the resort restaurants for dinner.

This morning, we had two more hours of tennis clinic before driving home.  We worked on different types of shots to use against opponents that are playing two at the net.  Very useful!

This afternoon, once I got home, I did a run outside.  It was misting a bit, but it was pretty good weather for running.  I ran 4.24 mi in 47:40, which was an average speed of about 5.35 mph.  Unfortunately my Basis Peak heart rate monitor seemed to go crazy again.  The first 1/3 of the run seemed to have a reasonably plausible heart rate.  But in the last 2/3 or so of the run, the heart rate seemed to go up and down between 150 and 180 BPM, and there's no way I was working that hard.  This is very frustrating.