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.

Thursday, April 28, 2016

Tennis Practice

Last night after work, I had a practice with my tennis team.  It was a little chilly and gray, but we had some good tennis.  In the first round, my partner, Bhanu, and I won 6-3, which was a bit unexpected, given our opponents.  We definitely had a lot of good games.  In the second round, I played singles against one of our most consistent 3.5 singles players, and got creamed 0-6, 4-6.  She is very good about placing her shots exactly where she wants them.

This morning, I did the P90X3 workout The Challenge.  In total, I did 221 push-ups and 39 pull-ups (unassisted), which was good!  I can definitely do more push-ups next time.  I burned a whopping 75 calories!  Ha!

Wednesday, April 27, 2016

Easy Run

Yesterday after work, I did the next run on my training schedule, which was a 60-min easy run.  I did this outside on the Sligo Creek Trail.  In 57:20, I ran 5.17 mi, which was an average speed of 5.4 mph.  I won't run in that direction on the trail again, because there are too many street crossings with long waits at the traffic lights!

My Basis Peak gave much more consistent and reasonable heart rate readings during this run.  This was the first time I had run since I reinstalled the firmware for the Peak, as per the support person's instructions.  Hopefully this will fix the problems!  I still have to try it running on the treadmill.

After my run, I did some extra stretching for my back and foam rolling.  I'm trying to take care of my sore back and sore glute/hamstring!

This morning, I did the P90X3 workout The Warrior.  This is a mix of cardio and strength moves.  It's not my favorite, but it does go quickly.  I burned about 150 calories.

Tuesday, April 26, 2016

Tennis Doubles

Yesterday morning, I did a P90X3 workout, Total Synergistics.  I burned about 95 calories.

Yesterday evening, I had my usual tennis doubles at TCCP.  Unlike Sunday afternoon, I actually played pretty well!  In the first round, my partner, Abby, and I won 6-4; this was a very good round, since our opponents were quite good.  In the second round, my partner, Sally, and I won 6-5, in another close round.  In the last round, my partner, Valerie, and I tied 2-2 when we ran out of time.  It was a fun night!

This morning, I did another P90X3 workout, Triometrics.  This is a pretty good workout, with a combination of leg and balance work along with plyometrics.  I'm still really feeling the pull in my left upper hamstring/glute.  I was hoping it would heal up a little faster, but apparently it's not going to.  I burned about 160 calories.

Sunday, April 24, 2016

Busy Sunday

This weekend has just been packed!  This morning we got groceries like usual, and then I did some yard work before lunch.  After lunch, I changed the cat litter and then went to a practice with my tennis team.

Unfortunately I played horribly today.  I'm just tired, I think, and doing everything a little bit off.  In the first round, my partner, Jody, and I lost 6-2 - blah.  In the second round, my partner, Cora, and I lost 7-5 and then evened it up at 2-2, if I remember right.  In the last round, my partner, Bhanu, and I won 5-2.  That was all her effort, since I was still playing badly.

After practice, I cleaned the floors and we had dinner.  We are trying to get everything done early so we can watch Game of Thrones and go to bed!  It's been a very busy weekend!

Saturday, April 23, 2016

Busy Saturday

Yesterday was my rest day.  I did some stretching and foam rolling before work.

This morning, I had planned a practice with my tennis team, but it was raining, so we had to cancel.  Instead, I did the next run on my training schedule, which was a 2-hour easy run.  I ran on the treadmill at 5.7 mph, so the distance came to 11.3 mi.  This run was just OK.  My left upper hamstring is still bothering me.

This afternoon, my husband and I went biking on Rock Creek Trail.  We biked 15.75 mi in 1:26:03.  That gave an average speed of 11 mph.  That was maybe a little slow, but there are definitely a lot of hills.