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.