Training Log Download for Dot McMahan
7/01/2006 - 9/19/2006
Date	Distance	Elapsed Time	Workout Name	Comments
07/01/2006	10.5	1:15:38.00	Easy Run	Today was a good run. Jackie joined us first of all. Nice to have a fresh face around. Secondly I think the pace was nice and even today. I got a split on the way out at 7:18 and on the way back we were hitting low 7's.
07/01/2006	4	00.00	Easy Run	Hello dead legs! Bladder was a little messed up all day too so this run wasn't so good. I'm really glad that I left the watch at home. I tried to enjoy the scenery rather than focus on the pain inside. I'm guessing I ran around 8:30 pace, seriously. Gotta have these days to appreciate the good ones.
07/02/2006	10	1:15:00.00	Easy Run	Group run at Stoney. Legs feeling tired, so I took it easy. But once we got going, the pace quickened...as usual. We were running low 7's the last few miles.
07/02/2006	4	30:02.00	Easy Run	Home loop alone. Felt a lot like this AM.
07/03/2006	8	1:00:00.00	Easy Run	New loop today. Felt okay at the beginning but near the end I started to feel not so happy. Did some strides at the end, for the crowd at the Tienken/PC parking area. Just didn't feel good after the run. Got home, ate breakfast, threw up breakfast, and ate some more breakfast. By lunch time I was feeling like myself.
07/04/2006	1.4	11:00.00	Easy Run	Easy shake out in the light rain. My legs felt better on this run then they have all week.
07/04/2006	1	4:50.00	Competition
07/05/2006	10	1:12:30.00	Easy Run	Legs, body and soul felt like my old self today. Mel, Desi and I dropped the hammer down the last mile or so to go sub-6.
07/05/2006	4	29:34.00	Easy Run	Home loop with PTR.
07/06/2006	7	52:10.00	Easy Run
07/07/2006	7	52:15.00	Easy Run	Easy run before traveling to the Falls. Desi got serious!
07/07/2006	4	00.00	Easy Run	Four banger in Niagara Falls with the Boil gang. Felt great for an afternoon run.
07/08/2006	6	45:15.00	Easy Run	Ran on the course. Didn't feel as good as yesterday, but not bad. Actually looking forward to the race now.
				Got the news that Tom is on his way home from Afghanistan. We passed a couple convoys on the remaining drive this morning and it made me think he will be safe by race time tomorrow. This makes me happier than any race will ever.
07/09/2006	1	10:00.00	Easy Run	Morning shake out run
07/09/2006	9.33	55:16.00	Competition	5:53, 6, 6:08, 6:18, 5:17, 5:50, 6:17, 5:34, 6:11, 1:43
				Felt great through 10k (36:49) then starting feeling flat. The last couple uphills and downhills wore me out. Slower than last year, but more aggressive from the gun...just ran out of steam.
07/20/2006	8	1:01:00.00	Easy Run	Felt good today. Body is well rested and looking forward to a new experience.
07/21/2006	8.4	1:01:30.00	Easy Run	Pace was quickier than yesterday and yet enjoyable.
07/22/2006	8	1:00:00.00	Easy Run	We built up the pace into this run which was pleasant. We ran a nice 6 or so mile loop and then added. Dino-PC-Clinton-Livernois-Tienken-Dino.
07/23/2006	9.5	1:07:00.00	Easy Run	Group run at the DP. After we got up Dutton Mel, Taryn and I dropped the pace down to about 6:30-6:45 all the way back to the DP. The intensity was easy because we talked the whole time, but I was tired later in the day. So a good run for coming off downtime.
07/24/2006	8	1:00:00.00	Easy Run	It was a kind of fun run today. We ran out and back through Bloomer and made our way back to Starbucks for a tasty Banana-Creme Frap. Thanks Yoda!
07/25/2006	8.5	58:00.00	Easy Run	Well about mile/1.5m into this run I decided to pick up my pace. Yoda and I ran happily hard TOGETHER. But by mile 7 or so I was quite thirsty so I stopped at my car soon after, got my water bottle, and then finished back to the condo. I think by our splits on the trail that we ran a good 5 miles at 6:30 pace.
				Enjoyed a cupcake later in the day from my favorite 8 year old.
07/26/2006	8.5	1:01:42.00	Easy Run	We ran as a big group today which was nice. Jackie and Taryn joined us for a Snell loop. Pace was pretty consistant with a cease fire on one stepping. On the trail we were running low 7's.
07/27/2006	9.2	1:05:00.00	Easy Run	It was a steamy one. Did one loop in Dino and then Clinton Deq. loop with add on. Good clip.
07/28/2006	10	1:15:00.00	Easy Run	Winkler loop+ with my friends. Pace was slower than the last couple days but cool with me as my lower back is not so good. Not sure if it's the weight lifting or the fact that I have to sleep on the otherside of the bed due to Tim's biking mishap.
07/29/2006	8	1:00:35.00	Easy Run	The heat and humidity got the best of me mentally today. Back is still bugging even though I got my side of the bed back.
07/30/2006	9.3	1:01:01.00	Easy Run	Group run at LO. Ran with Melissa and Kevin until mile 7 or so. I really love this course.
07/31/2006	10	1:18:00.00	Easy Run	Ran alone at camp. There was talk about a temperature record. Not really sure about pace. But the 3:45 half mile felt like the pace I was running, which I thought was closer to 8 min pace. I don't think I was much quicker than 7:30 pace at any point. The heat was killer today. It made me sleepy.
08/01/2006	10	1:16:00.00	Easy Run	Felt sluggish...the weather is getting to me.
08/02/2006	8	1:00:02.00	Easy Run	Feeling drained today. Felt better after about 6 miles, but before that it was tough to hang on to Mel and Kelly.
08/03/2006	10	1:12:10.00	Easy Run	Another camp day so run was no longer than 20 mins in one clip. I was feeling pretty wiped again and anxious to get the run done. Then I was insulted by a CHAUVINISTIC PIG and the day went from bad to worse, thanks Marty.
				Chauvinist; a person with a prejudiced belief in the superiority of his or her own kind, gender or group
08/04/2006	17.3	2:01:37.00	Long Run	Ran my favorite loop (Gunn) and took a stroll through Stoney Estates out to Stoney. We ran about 7:30 pace for the first 4m and then picked up the pace in the Gunn hills. Splits in Stoney were 6:50-6:34. It was a pleasant run with Melissa except for the dog that bite me on my thigh. Went to the doc and I'm taking antibiotics for the next ten days. Got a nice bruise too.
08/05/2006	8.2	1:01:51.00	Easy Run	Ran through Bloomer again. Dog bite quad was a little sore. I can feel the bruise with the movement of my massive quad....
08/05/2006	4	30:47.00	Easy Run	Home loop with PTR.
08/06/2006	10	1:11:42.00	Easy Run	Group run at Stoney, so out and back on the pavement....construction. Quad felt much better today, must be the band-aids.
				"We are not Groupies. We are here because of the music, we inspire the music. We are Band Aids. "
08/07/2006	8	50:58.00	Cut-down	3m wu and 2m cd, 8m cut-down at Stoney (backwards starting at mile 6 to mile 1 and then back to mile 4. Start at 7-pace, drop 10 seconds a mile.
				06:55.3
				06:44.3
				06:38.6
				06:25.5
				06:20.4
				06:08.9
				05:59.6
				05:45.8
				It was a good start back. Ended the workout feeling like I could have gone another cut-down mile.
08/08/2006	9	1:07:40.00	Easy Run	We ran the upper Bloomer loop. Sooo nice and cool this morning....great day for a run!!
08/08/2006	4	29:37.00	Easy Run	Home loop with PTR.
08/09/2006	11	1:22:00.00	Easy Run	A big loop in Sheldon Estates, end up a little long. Lower back tight afterward.
08/10/2006	6	37:12.00	Tempo Run	3m wu and cd. 6 mile tempo at 6:15 pace. Hard to find the groove today but that might have something to do with running backwards at Stoney. A couple more workouts and my partners in crime and I will have it down. Got stung by a bee with 1.5m to go. Hurt more than the dog bite. Otherwise the workout felt pretty easy.
				06:09.1
				06:17.7
				06:17.5
				06:11.2
				06:03.9
				6:12.8
08/11/2006	8	1:00:00.00	Easy Run	An easy 8 miles in Beulah. Didn't sleep too well last night. I haven't slept in a tent in over a year. Before moving to MI, Tim and I would camp a couple times a month from spring to late fall. Where does the time go?
08/12/2006	5	30:01.00	Tempo Run	Ran leg 2 with my gals in the Crystal Lake marathon relay. I was happy to get a workout in where pace wasn't a issue. Just run hard. I felt a bit out of shape, but overall I think the effort was decent. Splits are accurate distance wise, however some of the hills played a factor.
				05:52.0
				06:18.1
				05:44.3
				06:03.8
				06:01.0
08/13/2006	8	1:02:00.00	Easy Run	Ran with PTR on the rails to trails near our campsite towards Beulah. Finally got some good sleep. Slept for 8 hours straight, haven't done that in a coon's age.
08/13/2006	4	29:13.00	Easy Run	Home loop alone. Felt much better than this morning. Legs felt good despite being the car for 4 hours.
08/14/2006	10.2	1:16:41.00	Easy Run	Winkler loop with add on around DP and Dino. Legs felt fine. But all I could think about was frosted mini-wheats for breakfast.
08/14/2006	4	28:42.00	Easy Run	Home loop alone. Legs feeling a bit sluggish.
08/15/2006	8.5	1:01:16.00	Easy Run	Dutton loop. Legs felt heavy the first couple miles, but then got lighter. Decent clip today. G-mapped the course because I couldn't remember what this loop was from the condo.
08/15/2006	4	29:51.00	Easy Run	Home loop with Tim. Felt really tired, but legs felt better than this morning.
08/16/2006	18.8	2:15:00.00	Long Run	Combo Gunn loop with the Hart middle school loop. Felt good out there today. I love that long run feeling! Enjoyed the run with all of us together through 10 miles. But it was okay to run a little quicker alone because it simulated running alone in the marathon. (Don't get any ideas Yoda...we better be together longer than that!!)G-mapped the big loop and it was 15.4. The coaches force feed us gatorade syrup out there. It didn't cause any problems for me.
				I was super wiped out in the early afternoon. Took a stellar nap. I woke up with a pillow wrinkle on my face, very sexy.
08/17/2006	10.5	1:18:23.00	Easy Run	Upper Bloomer loop with an out and back on PC. Legs felt better than usual minus my right hip that's been buggin' since yesterday.
08/17/2006	4	30:03.00	Easy Run	Home loop with PTR. Legs felt dead at first but much better after a mile or so. Right hip still a little tight.
08/18/2006	8.2	1:02:45.00	Easy Run	NO hip pain today. Recruit in town. Ran the Shep. loop and added on.
08/18/2006	4	31:25.00	Easy Run	Home loop with Yolanda. No hip pain.
08/19/2006	8	48:40.00	Tempo Run	3m wu and cd. 4-3-1 with 1 mile recovery between at 6:05-6:07 pace. Ran backwards at Stoney out to mile 1 and back.
				06:08.2
				06:03.6
				06:08.5
				6:02.3 - 24:22.6
				06:03.7
				06:04.2
				6:03.5 - 18:11.4
				06:05.7
				This workout felt surprisingly easy. The hardest part was trying to hit splits during the 4m. Everytime I think I have those markers figured out somebody moves em'. The 3m definately felt much easier.
08/20/2006	10.7	1:19:56.00	Easy Run	Group run at Hart M.S. Light rain felt good. Right hip tight again.
08/20/2006	4	32:11.00	Easy Run	Ran on the trails in the Hamlin/Crooks rec. area with PTR. They were pretty overgrown and it was only about 3m so we ran a loop around the nearby sub. Hip felt better than this morning, but still a bit tight. I'm going to take some Aleve since extra stretching and massage aren't quite doing enough.
08/21/2006	8.4	1:01:33.00	Easy Run	Ahhhh, hip felt great this morning. We ran through Bloomer for 6m and then added on the PC trail. Intensity felt the same as yesterday, but I know we were moving quicker.
08/21/2006	4	28:38.00	Easy Run	Home loop alone. Tried to run a little harder than normal so my legs would be tired for the long run.
08/22/2006	21.3	2:30:05.00	Long Run	We took Paint out to Livernois and then up to Collins along the group run loop before making a left on Clarkston left on Adams left on Gunn and then back onto Paint. (Clint's route) It had a nice mix of hills and flats. Then we ran around on the Clinton River and back through town and the PC.
				I was at 1:54:22 for 16 miles and then Mel and I picked up the pace running the next 4 miles around 6:20 pace. I shut it down with about a mile to go so I could cool down. Overall effort was a step up from easy, but not quite moderate. Last long run felt like I put in more work.
				I took in GU at 1:30 and washed it down with some water on the trail. Don gave us gatorade along the way. I felt fine running and was happy that the gatorade and GU worked out well.
08/23/2006	8.2	1:02:36.00	Easy Run	Sheldon Estates loop. Felt kind of weird on the run through 40 mins. Not really bad, but not connected - mind and body. Hip is doing much better after a few days of Aleve.
08/23/2006	4	30:07.00	Easy Run	Home loop with PTR. Felt more like myself than this morning.
08/24/2006	10	1:13:22.00	Easy Run	Ran the Snell loop with the addition of the Bear Park loop. Had to add on a bit near the condo. Good loop Kelly! I think the pace was closer to 7:15 avg. but I didn't take any splits as requested by the K-dogs.
08/24/2006	4	29:20.00	Easy Run	Home loop with PTR. As soon as we left, it started raining. Not hard at first, but it was hard for a mile or so and then lightened up. Kind of reminded me of the last Stoney workout, steady rain with periods of heavier rain. So my cotton Reed's Lake shirt had fun during the rain storm. We also tried to make the best of the puddles by soaking each other. Sometimes you got to be kid.
08/25/2006	8.2	1:01:39.00	Easy Run	Kept the pace easy in preparation for tomorrow.
08/26/2006	10	59:20.00	Competition	3m wu and cd. Crim 10m race. Went out in control for the first three miles. Felt great in the hills and gained mental momentum as the runners around me faded. Saw a Hanson jersey ahead around mile 6. Then as I got a bit closer I saw Keith and Denisa. Worked hard the next miles to close the gap. Caught them at about 8.5. Denisa cut me off (to a stop) at a water station and I layed down the hammer. Also because she has a wicked kick. I felt my best in the hills. I felt like I was finally being set free from pace and could run hard with my heart rather than my legs. It's been a long time. I was happy with what transpired from my effort, 9th place, 1st MI women and a 3 sec. PR.
				06:03.4
				06:02.6
				06:01.3
				05:54.9
				05:56.2
				06:05.5
				05:51.1
				05:53.7
				05:50.7
				5:41.3 = 59:20.6/29:58.4 (half)
08/27/2006	10	1:15:40.00	Easy Run	Group run at LO. Legs felt pretty tight at the start, but loosened up by mile 2. Just took it easy today as we have a workout tomorrow morning.
08/27/2006	4	31:13.00	Easy Run	Home loop with PTR. Still keeping it EZ.
08/28/2006	10	1:00:19.00	Aerobic Capacity Intervals	Stoney. 2m wu and cd. 5 x 2m. .5m jog between.
				12:08.4
				12:11.7
				12:09.9
				12:10.9
				11:38.1
				Felt relaxed. Pace was easier to achieve than I thought it would be. Nice cool weather!
08/29/2006	10	1:16:32.00	Easy Run	Winkler loop and added on through DP.
08/29/2006	4	30:10.00	Easy Run	Home loop with PTR.
08/30/2006	10	1:18:00.00	Easy Run	Snell loop. Had a hard time up the hill, took a pit stop and never caught back up to my friends. A long lonely run compounded by feeling weird again. Going to take another nap today.
08/30/2006	4	29:18.00	Easy Run	What a difference 9 hours can make....I felt much better than this morning. Did the old 4m loop backwards, alone.
08/31/2006	9	54:08.00	Aerobic Capacity Intervals	Stoney 3 x 3 with 1 mile jog between. 2m wu and 3m cd. This was the hardest workout of the segment thus far for me. Mentally I was unsure how I would feel after yesterday and the wind really made me work for the times. Both were excellent practice for race day.
				18:04 - 6:10.8, 5:54.5, 5:59.1
				18:01 - 6:02.8, 6:01.3, 5:57.2
				18:02 - 6:10.9, 6:06.5, 5:45.1 (downhill)
09/01/2006	10.5	1:13:40.00	Easy Run	Ran the upper Bloomer loop and finished up on the PC. Jackie and Kevin joined us for the fun. Feeling good after the Mel special (massage) yesterday.
09/01/2006	4	29:18.00	Easy Run	PC trail with PTR. Out 15:30, back 13:48.
09/02/2006	12.5	1:33:00.00	Easy Run	Shep loop and then lower Bloomer loop. Felt fine.
09/03/2006	20.8	2:32:00.00	Long Run	I was really glad to have my teammates pull me along today as I was feeling a bit womenly. Took GU once we got to the boat launch where I could drink some water...approx. 1:15. Keith gave us gatorade along the way.
09/04/2006	10.5	1:16:10.00	Easy Run	Stoney Estates. Legs felt tired from yesterday.
09/04/2006	4	32:00.00	Easy Run	Ran for time on the Clinton with Tim.
09/05/2006	11.7	1:25:00.00	Easy Run	Small loop around before meeting the girls because I had extra time. Left early to compensate for school traffic. We ran upper Bloomer backwards which felt much better mentally as we have run in Bloomer a lot recently. Of course a little out and back on the PC. Felt great today compared to the last couple days :)
09/05/2006	4	29:44.00	Easy Run	Home loop with PTR.
09/06/2006	9	54:53.00	Aerobic Capacity Intervals	Stoney. 2m wu and cd. 6 x 1.5m with .5m jog between at 6:07 pace (9:10). A little contest got us back on pace for this workout. YoDo talked during most of the intervals and had fun out there. We ran very even paced intervals (3:03, 6:07, 9:09) minus the last one that was a bit quick on the first half mile. I hope we can run the marathon this happy.
				9:08
				9:09
				9:08
				9:10
				9:09
				9:09
				I drank a good amount of gatorade before we started and almost a complete bottle during the workout. I'm glad I did because it definately felt different. Eating the same breakfast before workouts and long runs. Now I have to start drinking more pre-run gatorade on the other days.
09/07/2006	14.5	1:45:49.00	Easy Run	Gunn loop and then added on. Felt fine. Saw my old friend Killer.
09/08/2006	10	1:14:50.00	Easy Run	Deq.-Clinton loop for 8m and then added on through Rochester Park and Dino. Felt really depleted today to the point of being cranky.
09/08/2006	4	28:54.00	Easy Run	Home loop with PTR. Felt good.
09/09/2006	23.5	2:43:00.00	Long Run	Wrong turn along the way made this run a little longer than scheduled. 2m at MP were 12:11 (6:04/6:07). By the time we got to the trail in LO, we were running solid 6:30's. I had one mile at 6:11 to catch up after a pee stop. Took in a GU at around 1:50, without liquid. Don gave us gatorade along the way. Didn't feel the greatest today but managed to have a good run. Even the uphill at MP didn't seem to bring me down. I think it was the GU! It rocks.
				Went to Arts and Old Farts for a couple hours. Kettle Corn and Apple pie...rewards after a long run!!!
09/10/2006	10.2	1:17:11.00	Easy Run	LO group run - 16 mile route, out and back. We started off pretty slow but end up 1:15:52 or 7:35 pace for 10m. Feeling fine from yesterday...recovery apple pie must have done wonders.
				Had a delicious Gyro omelot from CJ's with the pacing queens.
09/10/2006	4	29:10.00	Easy Run	Home loop with PTR.
09/11/2006	10	1:14:44.00	Easy Run	Today was a melancholy run. The weather was gloomy and we didn't see many people on the PC. Lots to think about and in a way be thankful about.
09/11/2006	4	29:15.00	Easy Run	Backwards home loop with PTR.
09/12/2006	8	48:33.00	Aerobic Capacity Intervals	2m wu and cd. Stoney Creek 4 x 2m with .5m jog. Started off with a hard rain and then it lighted up. First interval felt the hardest probably because of the rain. The rest felt easier however, I'm starting to feel a bit more tired after the cd.
				6:06/6:01 12:07
				6:03/6:05 12:08
				6:05/6:06 12:11
				6:02/6:05 12:07
09/12/2006	4	28:27.00	Easy Run	As usual I got caught in the heavy afternoon rain on my home loop. Made it a whole mile without though, so I should be happy. I felt like I was hammering at 8:10 pace for that first mile, but then the rain came and I just wanted to be done. 20:17 for the last three miles 6:46 pace. Running out of dry shoes to wear.
09/13/2006	10	1:14:00.00	Easy Run	More rain at the start, but we got lucky and it stopped. Took the PC to Clinton out to Avon and then up to Old Perch and down University back to PC. Added on some via PC for 10m. Nice change of scenery. Not sure on pace, it might be quickier.
09/13/2006	4	30:00.00	Easy Run	Ran with Mel on her afternoon loop. Minus the bugs, it was a nice run with my favorite m.t.
09/14/2006	10.7	1:17:01.00	Easy Run	Gunn loop. Feeling tired from not sleeping so great. Hoping to take a nap today.
09/14/2006	4	28:10.00	Easy Run	Backwards home loop before driving to the airport to pick up my night time body guard. Looking forward to a full night's rest.
09/15/2006	7	42:24.00	Aerobic Capacity Intervals	Stoney 2-3-2 with 1 mile jog. 2m wu and 3m cd.
				12:11 (6:06,6:01)
				18:13 (6:04,6:03,6:06)
				12:00 (6:04,5:56)
				This workout felt easier than Tuesday's 4 x 2m.
09/16/2006	13	1:32:12.00	Easy Run	Algonquin Praire Trail with Tim for the first 6 miles and then hammered pretty good for the next 6. Then I turned back (ran easy)and picked Tim up. Splits on the way out were avg. 7:20 and about 6:30 on the way back. Felt great which was a surprise after the tense road trip because traffic was a nightmare. Got to bed about an hour later than normal. So I slept in about an hour to compensate.
09/17/2006	10	1:15:11.00	Easy Run	Ran down, literally down, to the Praire Path in Algonquin via Huntington. Ran out and turned back when I thought it made sense. Came back up via Edgewood, Hansen, County Line and back to Brando's. Didn't feel too bad despite some massage hangover. My nephew Adam gave me sweet massage yesterday before the reunion.
09/17/2006	4	32:05.00	Easy Run	Yikes, legs felt horrible getting out of the car! So just got the miles in.
09/18/2006	21.2	2:25:40.00	Long Run	6:15, 6:15, 6:05 for the 3m at MP, all on PC with the last half mile up Tieken. Didn't feel the greatest today, nothing specific. But got it done....thanks to some help from my friends.
09/19/2006	10	1:15:34.00	Easy Run	Ugh, another tired day on the roads of Roch. Starting to feel like the carpet is being pulled out from under me. Stoney Estates and I'm not sure on pace as it felt hard.
09/19/2006	4	28:36.00	Easy Run	Well after hours of bra shopping for my ever shrinking rack, I hit the home loop with intentions of running harder no matter what. This was the best I could do. Legs felt super tired. Starting to feel like a wimp.