Training Runs for MCM 10K

Here's a list of the training runs I did for the MCM 10K, starting right after the St. Michaels Running Festival Half-Marathon I did in mid-May.

• May 21, 2015: 30:00, 2.55 mi, treadmill@5.1 mph
• May 24, 2015: 41:07, 3.46 mi, outside, ave. 5.04 mph
• May 26, 2015: 41:25, 3.25 mi, outside, ave. 4.7 mph
• May 29, 2015: 56:00, 5.6 mi, treadmill, intervals at 6.7 mph, but did not complete plan
• May 31, 2015: 40:00, 3.4 mi, treadmill@5.1 mph
• June 4, 2015: 1:10:00, 5.95 mi, treadmill@5.1 mph
• June 5, 2015: 30:00, 2.55 mi, treadmill@5.1 mph
• June 8, 2015: 50:00, 4.25 mi, treadmill@5.1 mph
• June 11, 2015: 40:00, 3.4 mi, treadmill@5.1 mph
• June 13, 2015: 40:00, 3.81 mi, treadmill, 12 x 1 min @6.9 mph, 12 x 1.5 min @5.0 mph, then 4 x 30 sec @7.5 mph, 4 x 45 sec @5.0 mph
• June 15, 2015: 50:00, 4.25 mi, treadmill@5.1 mph
• June 17, 2015: 40:00, 3.4 mi, treadmill@5.1 mph
• June 18, 2015: 1:20:00, 6.8 mi, treadmill@5.1 mph
• June 21, 2015: 40:00, 3.4 mi, treadmill@5.1 mph
• June 22, 2015: 20:00, 1.7 mi, treadmill@5.1 mph
• June 23, 2015: 40:00, 3.4 mi, treadmill@5.1 mph
• June 24, 2015: 20:00, 1.7 mi, treadmill@5.1 mph
• June 27, 2015: 20:00, 1.7 mi, treadmill@5.1 mph
• June 28, 2015: 44:00, 4.4 mi, treadmill, 3 x 9 min @6.7 mph, 3 x 4 min @5.0 mph
• June 29, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• June 30, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 1, 2015: 40:00, 3.46 mi, treadmill@5.2 mph
• July 2, 2015: 40:00, 3.46 mi, treadmill@5.2 mph
• July 4, 2015: 1:12:58, 6.25 mi, outside, ave. 5.14 mph
• July 5, 2015: 40:25, 3.48 mi, outside, ave. 5.17 mph
• July 6, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 8, 2015: 60:00, 5.19 mi, treadmill@5.2 mph
• July 9, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 11, 2015: 1:20:00, 8.02 mi, treadmill, 5 x 9 min @6.7 mph, 5 x 6 min @5.0 mph, 4 x 30 sec @7.5 mph, 4 x 45 sec @5.0 mph
• July 12, 2015: 1:00:20, 5.25 mi, outside, ave. 5.22 mph
• July 13, 2015: 40:00, 3.46 mi, treadmill@5.2 mph
• July 14, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 15, 2015: 60:00, 5.2 mi, treadmill@5.2 mph
• July 18, 2015: 1:30:00, 7.8 mi, treadmill@5.2 mph
• July 21, 2015: 1:10:00, 6.07 mi, treadmill@5.2 mph
• July 22, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 23, 2015: 20:00, 1.73 mi, treadmill@5.2 mph
• July 25, 2015: 1:10:00, 7.36 mi, treadmill, 2 x 18 min @6.7 mph, 2 x 5 min @5.0 mph, 2  x 9 min @6.7 mph, 2 x 3 min @5.0 mph
• July 30, 2015: 1:00:00, 5.2 mi, treadmill@5.2 mph
• July 31, 2015: 1:20:00, 7.18 mi, treadmill, 1:10:00@5.2 mph, 10 min@6.7 mph
• Aug. 11, 2015: 40:00, 3.53 mi, treadmill@5.3 mph
• Aug. 13, 2015: 40:21, 3.60 mi, outside, ave. 5.35 mph
• Aug. 15, 2015: 55:00, 4.86 mi, treadmill@5.3 mph
• Aug. 17, 2015: 40:00, 3.53 mi, treadmill@5.3 mph
• Aug. 20, 2015: 50:00, 4.41 mi, treadmill@5.3 mph
• Aug. 22, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Aug. 23, 2015: 59:30, 5.12 mi, outside, ave. 5.16 mph
• Aug. 25, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Aug. 27, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Aug. 29, 2015: 1:30:00, 7.95 mi, treadmill@5.3 mph
• Aug. 30, 2015: 42:11, 3.34 mi, outside, ave. 4.75 mph
• Sep. 2, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Sep. 3, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Sep. 5, 2015: 1:10:00, treadmill, 2 x 18 min @6.7 mph, 2 x 5 min@5.0 mph, 2 x 9 min @6.7 mph, 2 x 3 min @5.0 mph
• Sep. 7, 2015: 60:00, 5.3 mi, treadmill@5.3 mph
• Sep. 8, 2015: 40:00, 3.53 mi, treadmill@5.3 mph
• Sep. 13, 2015: Revenge of the Penguins 10-miler, 1:47:01, ave. 5.6 mph
• Sep. 15, 2015: 40:00, 3.53 mi, treamdill@5.3 mph
• Sep. 17, 2015: 49:00, 4.97 mi, treadmill, 14 x 2 min @6.9 mph, 14 x 1.5 min @5.0 mph
• Sep 18, 2015: 1:00:49, 5.38 mi, outside, ave. 5.31 mph
• Sep. 19, 2015: 24:26, 2.1 mi, outside, ave. 5.17 mph
• Sep. 19, 2015: Grosse Pointe Run 5K, 27:05, ave. 6.9 mph
• Sep. 20, 2015: 1:00:10, 5.36 mi, outside, ave. 5.35 mph
• Sep. 21, 2015: 57:16, 5.04 mi, outside, ave. 5.29 mph
• Sep. 23, 2015: 60:00, 5.76 mi, treadmill, 40 min@5.3 mph, 20 min@6.7 mph
• Sep. 27, 2015: 56:15, 5.12 mi, treadmill, 50 min@5.4 mph, 5 x 30 sec @7.5 mph, 5 x 45 sec @5.0 mph
• Oct. 3, 2015: 1:08:00, approx. 6.8 mi, treadmill, 3 x 18 min@6.7 mph, 3 x 5 min@5.0 mph
• Oct. 4, 2015: 50:00, 4.5 mi, treadmill@5.4 mph
• Oct. 9, 2015: 30:00, 2.7 mi, treadmill@5.4 mph
• Oct. 10, 2015: 50:00, 4.7 mi, treadmill, 40 min@5.4 mph, 10min@6.6 mph
• Oct. 11, 2015: 30:00, 2.7 mi, treadmill@5.4 mph
• Oct. 14, 2015: 60:00, treadmill, 50 min@5.4 mph, 10 min@6.7 mph
• Oct. 17, 2015: 39:55, 3.65 mi, outside, ave. 5.49 mph
• Oct. 18, 2015: 30:00, 3.0 mi, treadmill, 8 x 2:15@6.7 mph, 8 x 1:30@5.0 mph
• Oct. 25, 2015: MCM 10K, 59:41

The total distance of these runs is 328.1 mi.

MCM 10K 2015

Yesterday I ran the 10K with the Marine Corps Marathon.  It was a cold, damp, rainy day, which wasn't particularly fun to run in.

I wasn't expecting to do very well, because I've been so busy with work lately and really haven't been getting much sleep.  Well, that's what happened.

My chip time was 59:41, which was 14 seconds slower than last year.  Very disappointing, because I didn't walk at all this time and felt like I was doing better overall.  My splits were nearly all positive; my first mile was quite slow - if I'd done better there, I would've at least beaten last year's time, if not done even better.

The race was slow overall.  I was 1954th out of 7770 runners, which is in the top 25%.  In was 793rd out of 4920 women, in the top 11%.  And I was 70th out of 624 women in my age group, again in the top 11%.  I think this is because "serious" runners are generally doing the marathon, if they are doing anything.

I don't think I'll do this race again next year.  With the crowds, it's hard to get a good pace going, and the course is actually kind of hilly with all the highway ramps.

Catching Up

I've been way too busy to post much lately.

Tuesday evening I played my first match of the season with my 7.5 ladies combo team.  I played with Lisa, who is a 4.0.  The weather was horrible, with a lot of rain, and Lisa arrived 7 minutes late, so we lost 2 games off the top.  My playing was all over the place - I'd have three games in a row that were really great, and then some games where I couldn't keep the ball in the court.  Very frustrating to screw up simple shots.  We ended up losing 6-4, 7-5.  I think we should have won, but such is life.  Fortunately our team won the other two courts, so we won the match overall.

Wednesday morning I did my agility workout again, but instead of X2 Ab Ripper, I did the original Ab Ripper X for variety.  It pretty much kicked my butt - I hate ab exercises!  I burned about 180 calories in 50 minutes.

Wednesday evening, I had a practice with my team.  By then, my legs were really sore from the lower body workout I did Tuesday morning, and I just played horribly.  I had no energy.  In the first round, my partner, Jo, and I lost 6-4.  In the second round, my partner Lindsay, and I won 5-0.

Thursday morning, I did my upper body workout pretty much like I did a couple weeks ago.  I don't recall now that I changed any of the weights for any of the exercises.  I burned about 145 calories in 55 minutes.

Thursday evening, I had a match with my 6.5 ladies combo team.  My partner, Lindsay, and I won 6-0, 6-3.  One of our opponents is a 3.0 that I've played before, and she's really just horrible.  Very nice, but makes lots of errors.  We found out after the match that our other opponent, a 3.5 player, was playing her first match after recovering from a broken ankle.  So our very dominant win had a little bit of help!  I did enjoy playing a lot at the net - good practice.  Fortunately our team won one of the other courts to win the match overall.

Friday was my rest day, so I did my shortened version of P90X2 Recovery + Mobility and burned about 80 calories.  I didn't do anything active the rest of the day - in fact, I drove up to PA for my sister's baby shower.

This morning, I went to the Oil City YMCA to do the next run on my training schedule.  It was supposed to be 3 x 2 mi at 6.7 mph, alternating with 3 x 5 min at 5.0 mph.  This turned out to be really, really hard.  The first 2 mi at 6.7 mph was pretty much OK - I took 3 - 4 breaks.  But the next 2 mi at 6.7 mph just got harder and harder, and I had to take longer and longer breaks on the rails.  I knew there was no way I could do the last 2 mi interval, not without spending more time on the rails than on the belt.  So I changed to 5.4 mph and just ran 22 min (2 mi) at that speed.  During all of this, I had a bunch of problems keeping my Kindle propped up on the treadmill to watch and kept accidentally hitting the emergency stop button.  As a result, I wasn't certain what my overall time and distance were.  I think it was about 6.8 mi in 68 minutes.

I'm not sure why this run turned out to be so hard.  It was a probably a combination of things.  I definitely haven't been getting as much sleep as I should be lately.  And I haven't run since last Sunday.  I hit a wall pretty fast in my effort, so I'm also not sure if I bonked - I didn't eat breakfast before I ran.  That's pretty typical for me for morning runs, but I don't usually do race pace intervals.  So I'm not sure.

A nice surprise when I started up Runkeeper today was that it now can connect with my Basis Peak and record the heart rate from the Peak.  This is something I've tried to do in the past, but they haven't been able to connect.  I'm not sure if this was fixed because of an update to Runkeeper or the Peak.  Either way, it's nice.  Ironically, though, I am sure the heart rate my Peak was recording was way too low in the race pace intervals - I'm panting and getting lightheaded, and it's saying my heart rate is like 90 or 110 BPM.  No way!  Usually it doesn't have that problem for so long, but I saw it pretty consistently.

Monday Night Doubles

Yesterday evening I played my usual Monday night tennis doubles at TCCP.  In the first round, my partner, Michelyn, and I lost 6-4.  It was a very good round, with lots of good points.  In the second round, my partner, Cheron, and I lost 6-3 - it was another good round.  In the third round, my partner, Abby and I split the games with our opponents, 2-2.

This morning, I did my lower body workout, with mostly the same weights as a couple weeks ago.  I increased my weights on the wrist flexions to 15 lb each for the first set and 12 lb each for the second set.  For the wrist radial deviations, I increased my weights to 8 lb each for the first set.  In about 55 minutes I burned about 140 calories.

Sea Colony Tennis Tournament

This past weekend, some of the players on my tennis teams went to Bethany Beach, DE, to play in the Sea Colony tennis tournament.  We weren't really going to try to "win big" so much as to play some good tennis and have fun.  We succeeded in that!

We drove out to Bethany Beach on Friday night.  On Saturday morning, my 3.5 doubles partner, Whitney, and I played our first match.  Sadly, we lost 7-5, 6-3.  We were ahead in the first set 5-3, but could not finish the set.  In the second set, we started making a lot more unforced errors.  Our opponents were good, but not unbeatable.  Oh, well.  Donna and Jill also lost their first 3.5 doubles match.  Fortunately we were guaranteed at least two matches, so we were scheduled for the consolation bracket.

After lunch, Whitney played her first singles opponent, who was a 22-year-old former college tennis player who had taken a few years off from tennis.  Whitney won 6-7, 6-3, 1-0, but unfortunately she hurt her shoulder (probably rotator cuff) in the match tie-breaker.  She had to retire from the rest of the tournament.

Jessica and Michelyn played the doubles players that beat Whitney and me, and won 5-7, 6-3, 1-0 (I think).  Michelyn then played her first singles match, and won in straight sets.  During the afternoon, I played a bit with some of our various teammates for fun.  We had a get-together at Joan's beach house in the evening, which was definitely a highlight of the weekend.

On Sunday, Jessica and Michelyn played Donna and Jill's opponents for the 3.5 doubles final.  Jessica and Michelyn won 6-3, 6-3!  Michelyn also became the 3.5 singles champion, because she was supposed to play Whitney, but Whitney had to retire.  So Michelyn got first, and Whitney got second.

The 3.0 doubles ladies played a round-robin on Sunday morning.  Joan and Fran won over Jo and Mary Ann, but both pairs were defeated by the third pair in the round-robin.  That means Joan and Fran got second place.  Whitney and I were supposed to play Donna and Jill for the consolation round, but could not play because of Whitney's injury.  Instead, Michelyn and Jessica took turns playing with me against Donna and Jill, just for fun.  After that, we all drove home.  It was a good time!

When I got home, I did the next run on my training schedule, which was a 50-min easy run followed by 5 strides.  On the treadmill, I did 50 min at 5.4 mph, then I did 5 x 30 sec at 7.5 mph alternating with 5 x 45 sec at 5.0 mph.  All of this came to a distance of 5.12 mi.

This morning, I did Insanity the Asylum vol. 2 Agility Tutorial, followed by 10 pull-ups and 2 chin-ups, followed by Insanity the Asylum vol. 2 Ab Shredder.  This sequence got a very good sweat going.  I burned about 180 calories in 50 minutes.

Mixed Match

Last night, my husband and I had our first 7.5 mixed combo match of the season.  We actually haven't played together in an official match in all of 2015 so far, since I moved up to 3.5 and we couldn't play together in the 7.0 league. 

The match went pretty well overall, although we didn't win.  We won the first set 6-3.  We got ahead something like 5-1 pretty quickly, but then in the last few games of the set, our opponents started lobbing to me - I could get them back, but I kept giving them to the tall man, who would put away an overhead.

In the second set, we lost 6-1; I'm not really sure what happened.  I figured out how to deal with the lobs, but we just didn't play as well.  But we turned things around in the match tie-breaker and got ahead quickly.  We were ahead in the score until we got to 9 points; at something like 9-6, we just couldn't get one more point.  We lost the match tie-breaker 11-9!  Frustrating!  But overall, I thought I played pretty well.  It's been a long time since I've played at that level.  Fortunately the opposing man did not have a really hard serve or groundstrokes, so I was able to get the ball back well.  Next time!

This morning, I did my agility workout again, but I didn't do P90X2 X2 Ab Ripper, mostly because of time.  Instead, I increased all my plank times by 50%.  In about 35 minutes, I burned about 160 calories.

Race Pace Run

Yesterday after work, I did the next run on my training schedule, which was a 40-min easy run, followed by 20 min at race pace.  I ran the first 40 min on the treadmill at 5.3 mph, and then the last 20 min at 6.7 mph.  The distance came to 5.76 mi.  This run felt harder than it should on the easy part, especially since I just did a bunch of runs outside at that speed.  Who knows.

This morning, I did an old favorite workout: P90X+ Kenpo Cardio+.  I do this one when I need to burn a bunch of calories in a short time.  I also like it.  I burned about 250 calories.