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Training Log Archive: TomN

In the 30 days ending Jun 30, 2016:

activity	#	time	miles		km		+m
Road running	15	12:41:50	85.61	(8:54)	137.78	(5:32)
Trail Running	2	2:32:48	11.7	(13:04)	18.83	(8:07)	720
Core strength	9	2:26:00
Total	20	17:40:38	97.31		156.61		720

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Thursday Jun 30, 2016 #

Road running 39:14 [3] 4.5 mi (8:43 / mi)
shoes: Adrenaline 16

Goddard perimeter road.

Wednesday Jun 29, 2016 #

Road running 1:12:45 [3] 8.1 mi (8:59 / mi)
shoes: Adrenaline 16

Longish run today, in the morning, and what a fine morning it was. Through Forest Glen and Seminary, down to Beach Drive, then up Kensington Parkway.

Tuesday Jun 28, 2016 #

Core strength 20:00 [3]

Core circuit plus leg circuit. Now doing 40 figure-8s and 30 stair steps each leg.

Road running 39:01 [3] 4.5 mi (8:40 / mi)
shoes: Adrenaline 16

Goddard perimeter road. Tough conditions today, hot and high humidity.

Monday Jun 27, 2016 #

Road running 51:00 [3] 5.2 mi (9:48 / mi)
shoes: Adrenaline 16

Another trail run, Greenbelt Park perimeter trail. Nice in the shade with a little breeze. Slow pace, just going for the distance.

Sunday Jun 26, 2016 #

Road running 1:41:01 [3] 11.0 mi (9:11 / mi)
shoes: Roclite 280-2015

Trail run at Wheaton Regional Park. This was something a little different. My goal was to run for 90 minutes. I picked out a loop starting and ending at the dog park parking lot, which turned out to take about 25 minutes per loop. I carried a map the first couple times around, and used it, because even though I'm pretty familiar with those trails, stringing them together was a bit of work. The nice thing was I could leave a bottle of water in the car instead of carrying it. Guessing at the mileage, but it's pretty close.

Saturday Jun 25, 2016 #

Core strength 20:00 [3]

The full set, core and legs. No run today, but some walking. Long run tomorrow.

Friday Jun 24, 2016 #

Road running 49:31 [3] 5.7 mi (8:41 / mi)
shoes: Adrenaline 16

Goddard perimeter road plus antenna range.

Thursday Jun 23, 2016 #

Core strength 20:00 [3]

Core circuit and leg circuit.

Road running 39:36 [3] 4.5 mi (8:48 / mi)
shoes: Adrenaline 16

Goddard perimeter road. Given the downpour this morning, I thought today would be a washout. Then the rain went away, but not the humidity.

Wednesday Jun 22, 2016 #

Trail Running 49:00 [3] 5.2 mi (9:25 / mi)
shoes: Roclite 280-2015

Greenbelt Park Perimeter Trail. There were newly fallen trees blocking the trail at 3 points, and one of them was blocking a bridge. I had to detour down into the ravine and back out. So I subtracted a couple of minutes for the detours and other minor annoyances.

Tuesday Jun 21, 2016 #

Road running 1:05:00 [3] 7.3 mi (8:54 / mi)
shoes: Adrenaline 16

Forest Glen-Seminary-Rock Creek route. Already hot and humid at 7:30 a.m.

Monday Jun 20, 2016 #

Road running 33:01 [3] 3.8 mi (8:41 / mi)

Run around the neighborhood this morning, the first run in a long time. Just back from a quick trip to Cornwall CT for a memorial service for my uncle. We got the weepy stuff over with early and had a good party with all the cousins and the aunts. I fear for the fate of the farm, where my mom grew up so long ago and which nurtured generations of our family. There are no more grownups in charge.

Core strength 20:00 [3]

Core strength plus leg work.

Friday Jun 17, 2016 #

Core strength 20:00 [3]

Core strength and leg circuit. I spent he last few days in Italy for work. Mostly too whacked out to do anything in the way of a workout, but in addition I developed a weird ankle problem, like a shin splint but on the inside just above the joint, which made it painful even to walk. It evidently happened some time during the flight there. It's getting better.

Note

This odd artifact just turned up in the Goddard Running and Orienteering club archives.

It's from a Xerox Corporate Relay race in 1984 (which we won). PG has his Wheaties box, but I have a baseball card.

Sunday Jun 12, 2016 #

Road running 34:40 [3] 3.8 mi (9:07 / mi)
shoes: Adrenaline 16

Drumm loop. Early morning, and I was stiff and slow.

Core strength 20:00 [3]

Core strength plus leg circuit.

Saturday Jun 11, 2016 #

Road running 1:07:41 [3] 7.8 mi (8:41 / mi)
shoes: Adrenaline 16

Nice run through the National Park Seminary and Rock Creek. I ran in the morning, since it will be ridiculously hot later on.

Thursday Jun 9, 2016 #

Road running race 45:52 [5] 10.0 km (4:35 / km)
shoes: Roclite 280-2015

40th anniversary Goddard 10k. We had great luck with the weather, 70s, full sun, low humidity. I like this course, 4 full laps plus another 2/3 around Greenbelt Lake, on a gravel path, and I set my P.R. of 35:04 here some time in the 1980s. Today I hit my target, and had a better run than any of my previous races this year. Lost some speed in the last lap, it felt like my legs were the limiting factor, not my aerobic system.

Club picnic afterwards, and it was great seeing some of the other old-timers who I used to run with nearly every day back in the mid 80s. This particular group has an average of about 10 years on me, and although a few of them are doing a lot of bike riding, none are running. I know that most of them ran many marathons -- 30 to 40 career marathons in several cases -- whereas I ran one. I suspect it's no coincidence that I'm the only one still running.

Tuesday Jun 7, 2016 #

Core strength 10:00 [3]

Saturday Jun 4, 2016 #

Trail Running 1:43:48 [5] 6.5 mi (15:58 / mi) +720m 11:53 / mi
shoes: Roclite 280-2015

Run/walk up Puzzle Mountain from the Grafton Loop trailhead, and back. 54:37 up, with about 2400 feet of elevation gain. There were long sections on the ascent where I could run, but the last half mile is steep and rocky, hard to push the pace. Descending was fun, particularly cruising down the ledges. This is a fairly recently constructed trail, and it is a real gem. Spectacular views out over the Mahoosucs to the Presidentials beyond, and to the north, Saddleback and Sugarloaf mountains in the Rangeley area. And on a personal note, a rare view of Howard Pond where our cabin is.

Friday Jun 3, 2016 #

Core strength 10:00 [3]

Pushups, planks, squats, figure-8s.

Road running 40:52 [3] 4.4 mi (9:17 / mi)
shoes: Adrenaline 16

Howard Pond end-to-end.

Thursday Jun 2, 2016 #

Road running 40:30 [3] 4.4 mi (9:12 / mi)
shoes: Adrenaline 16

Same as yesterday.

Core strength 6:00 [3]
shoes: Adrenaline 16

Lunges and step-ups.

Wednesday Jun 1, 2016 #

Road running 42:06 [3] 4.4 mi (9:34 / mi)
shoes: Adrenaline 16

Howard Pond end-to-end run, Seely Gate to Morrison Lodge and back.

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