She already kept a long list of places where she never ventured alone. Last Saturday, she added the Washington and Old Dominion recreational trail in South Arlington, where she was attacked by a knife-wielding man.

"I don't go on the Mount Vernon trail any more, I don't go on the Four Mile Run Trail. I don't run at night any more. Now I won't go on the W&OD trail," she said.

"But where do you go?" asked the 42-year-old Alexandria woman in despair as she considered the growing inventory of restrictions she has imposed on herself. "What more can I do?"

Police alleged that the woman, who asked that her name not be published, was attacked by Michael Charles Satcher of Southeast Washington. Satcher is charged with assaulting her and another woman jogger in separate incidents, attempting to drag them from the main path into thick brush.

Arlington police continue to investigate whether Saturday's attacks are linked to the slaying of Anne Elizabeth Borghesani, 23, a paralegal, as she walked along a nearby Rosslyn bike trail one evening five months ago.

The Alexandria woman said yesterday that she did not see her attacker, and would not be able to say whether it was Satcher, 22.

Satcher has been charged with one count of abduction and one count of malicious wounding in her case. He also is charged with one count of abduction in the alleged assault of a 39-year-old Arlington woman on the same trail two hours after the Alexandria woman was attacked.

At a hearing in General District Court yesterday, a county prosecutor said Satcher was apprehended late Saturday morning as he ran about two feet behind a third woman, holding an opened knife concealed beneath his T-shirt.

The Alexandria woman said memories of the attack have haunted her since it happened five days ago. "At night I lie awake, thinking about how lucky I am to still be alive," she said.

"I haven't stopped thinking about it. I still go to work, I still go running in the morning, but it's like I'm just going through the motions."

Like many women, she is torn between taking part in the activities she enjoys and worrying about her personal safety. Jogging has been a part of her daily routine for seven years, and she said she resents the possibility of giving it up.

"I don't want to stop jogging, it's too important to me," she said. "But I'm jogging through my neighborhood now."

On the morning she was attacked, the woman took what she thought were all the necessary precautions, staying along a well-traveled route and turning off her headphone stereo as she ran through a secluded underpass.

Barely out of the underpass, she turned on the headphones, she said. A few seconds later, seemingly out of nowhere, an arm wrapped around her throat, a knife in the hand.

The attack lasted "probably less than a minute, but it seemed much longer. My mind started racing. I thought he was going to rape or kill me," she said.

The woman said she was attacked once before, in an apparent robbery attempt, while jogging at night in the Del Ray area of Alexandria. "But that time the person didn't have a knife and I didn't feel my life was threatened," she said.

She said she always turns around if she hears footsteps behind her as she jogs. But on Saturday, she didn't hear them.

"I don't know where he came from," she said. "I just saw an arm and a blade, and he started pulling me."

At yesterday's hearing, Judge Francis E. Thomas denied motions by both the defense and prosecution attorneys to change the amount of Satcher's bond, now set at $40,000.

"A $40,000 bond in this case is excessive," argued John C. Youngs, Satcher's court-appointed attorney, asking that bond be reduced to $1,500 for each of the three felony counts.

Youngs said Satcher has lived with a girlfriend in a Southeast Washington apartment for four years, has lived in the Washington area for 19 years and has several relatives in the area, factors he said make it unlikely that Satcher would disappear before his trial. Satcher worked at a Beltsville furniture warehouse.

Deputy Commonwealth's Attorney Richard E. Trodden said Satcher poses "a very grave threat to the community" and argued unsuccessfully that bond should be increased to $100,000.

Satcher, who was born in Jasper, Miss., appeared in the courtroom wearing his blue denim prison garb. A compactly built man, he said nothing.

"It is a life-altering experience," the Alexandria woman said about the attack. "If someone can take my life away from me that quickly, I'm going to have to re-evaluate how I'm living my life."