Training Log Archive: mayer22

Easy workout at the gym. Moreso there because KT wanted to go.
2 rounds of 3 sets.

Event: QOC Mid-Atlantic Champs
 

Potomac Heritage Trail 50k

Kept waking up between 530 and 630

Rode to the race. Chilly. Took it easy. Went an unfamiliar route which saved 2 miles. Seemed to add more hills than I thought and was expecting.

PHT was no longer flooded (4.5ft) so the race was on. Trails were mostly in good shape. A bit of flooding and loose trail at times but only one or two major blow downs. This is a free "Fat Ass" run put on by VHRTC.

Started pretty strong with 2 other guys I didn't know. They fell behind me on the downhills and technical sections but caught back up on the flats and uphills. They seemed to be stronger but this is a technical run so I was curious to see how it turned out.

When we got to the towpath they were dropping sub 630s and I couldn't hang so I eased off a bit hoping I could catch them on the PHT in the rocks. When I got to the PHT I was pretty spent. Caught them right as we got to Chain Bridge which meant they could probably stay ahead of me the rest of the way. This was also when I started to fall apart. I knew the hills were going to be trouble. I had to walk some of the hills on the next section I usually wouldn't walk this early.

I ran with one of them for a bit and when we got to Turkey Run I saw he missed the turn. Tried to yell ahead but he didn't hear me. Got to the next aid station and found out they both missed the turn. When I got back to the PHT at Turkey Run I found them searching for the trail. I told them what they did and suggested pressing on instead of adding 3 miles to their run. They agreed and we ran the next section out and back to the Legion Bridge together. Some of this section was real muddy from the flooding.

As we left Turkey Run they went off on their own again. I think they were mostly staying with me so they didn't get lost although I was dropping them in technical areas even though I was struggling a bit through them now that I was getting more tired. Next up was more hills which I had more trouble with.

Got to the last aid station a few minutes back but I knew I wasn't going to catch them. I was just focused on finishing. Legs were tight and very tired. Was able to loosen up a bit on the canal. Steep hills were real tough in DC. Managed to run a good bit and finish strong.

My watch said 29.4. I had a feeling this run was short but I think the watch probably was a bit off as well. The "winner" finished 17 min ahead and the other 8 min ahead. They technically didn't win since they didn't do the right course but clearly would have beaten me.

I was a little dissappointed with how I ran. I went out fast but I think it was necessary to hit my goal of 4:20. Given how poorly I felt though it wasn't too bad. Legs were totally shot at the end.

Aftrer a couple hours enjoying the after party, food, soda, and beer I rode my bike home. Took the bike trail this time. Rode the canal in Georgetown which is half bad cobble and half gravel but faster than M St. Stopped at RoadRunner to look at some tights.

Legs felt better than expected. Actually enjoyed the ride a lot. Much warmer than the morning.

Was slower than the other route but think I would have been faster in the morning being less tired, downhill, and less people on the road/trails.

3 hours of raking and hauling leaves. Definitely a workout.

Took advantage of a coupon for a cheap massage at a local "resort." She worked a little bit of everything with some focus on back/shoulders/neck. Was very relaxing.

So people have been checking the trail all week. It looks like we will be just below flood stage but that might still be too high in one area.

Temps were in the mid 30's so I pulled out some of my winter gear. Wore my new thermal bib knickers! Arm warmers, buff, gloves and a hat as well.

Took the ride fairly easy. I think I will stop wearing the HRM for the winter.

Caught up with Scott on Loisdale Rd and pulled him for the last quarter. Good catching up.

Not an easy ride home. The tailwind I was supposed to have in the AM showed up in the PM. 20mph headwind with 30mph gusts. High 40's. Tough going. Legs felt a little slow and heavy. Waited the full 2.5 min at Rt 50.

Forgot to mention there was a tree down across the bike trail along the Parkway.

Easy run at the gym.

Trouble sleeping. Tried to stretch out some tightness.

3 sets of 5 min on treadmill @ 7's

In between sets I did 3 climbs up 10 flights of stairs. Added a mile to actual distance to account for this.

This was more difficult because I had forgotten my LMI badge and had to wait for someone to open the gym door after my climbs.

No work again.

Ran in Arlington Hills. I had wanted to get a run in here but wasn't sure when I'd have the time. With time off from work I got the chance. I was also curious to get a look at the trail and see if there was significant damage. I was a little wary of the Potomac being high but figured I'd be able to make it through. Temps were in the 40's with a bit of wind so I wore long sleeves.

Planned to do the same run as Sept 9. As I started Pimmit Run looked under control but I was debating not crossing it to do the 1/2mi out and back at the end. Just a few small trees down along the PHT. When I finally saw the Potomac it was really moving. I felt ok on the hills but not super strong. Ran the new trail as I entered Potmoac Overlook Park. Donaldson Run was a bit high but again nothing crazy.

When I got to the Potomac I realized it was crazy. I immediately was running off trail to stay out of the river and knew that was going to be the case the entire way. I have ran this at high levels before and had to avoid sections but not this much. In order to keep my pace up I decided to turn around. I was dissappointed I wasn't going to run the most technical section but not much choice. I ended up adding a good bit of distance so that made up for it. Had trouble making the one of the turns in the neighborhood going the other directions. Some people helped me out.

Overall a decent run considering the conditions. A significantly faster pace than in Sept. Checked the Little Falls Gauge when I got home and it was at 8.5 ft (normal is 3 ft). They are expecting it to peak at 11.5ft on Thursday which is higher than I think I have ever seen it. Should be back down to 8ft on Friday night. Not sure if it will be low enough for the run on Sunday.