Training Log Archive: TomNIn the 31 days ending Mar 31, 2016:
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Wednesday Mar 30, 2016 #
Core strength 20:00 [3]
And tried out my new foam roller. Trail Runner Magazine says the first rule of trail running is Thou Shalt Foam Roll.
Tuesday Mar 29, 2016 #
Road running 33:00 [3] 3.8 mi (8:41 / mi)
shoes: Adrenaline 16
Easy run around the neighborhood. Cold hands.
Monday Mar 28, 2016 #
Core strength 20:00 [3]
Full workout (such as it is) with stretching. Rest day otherwise.
Sunday Mar 27, 2016 #
Core strength 7:00 [3]
Planks and figure-8s before breakfast.
Road running 1:29:41 [3] 10.0 mi (8:58 / mi)
shoes: Adrenaline 16
Long run, out and back. Ran 1.5 miles from my house to the Rock Creek Trail at mile 7.0, where it connects to Plyers Mill Road, then along the trail to mile 10.5 at the bridge over Veirs Mill Road, and back again.
There is new signage on the trail, new since I last ran on it anyway (which was about 20 years ago). New mile markers every half mile, and signs at the cross-trails and junctions, which is nice because without the signs I used to run off the trail all the time.
A few minutes waiting for traffic lights at Connecticut Ave. and Randolph Road.
There is new signage on the trail, new since I last ran on it anyway (which was about 20 years ago). New mile markers every half mile, and signs at the cross-trails and junctions, which is nice because without the signs I used to run off the trail all the time.
A few minutes waiting for traffic lights at Connecticut Ave. and Randolph Road.
Saturday Mar 26, 2016 #
Speed work (Tempo) 22:38 [3] 5.0 km (4:32 / km)
shoes: Adrenaline 16
5k tempo run at threshold pace, 12.5 laps at Einstein HS track. 50 degrees, sunny, calm. My watch was set to split times instead of lap times, so I stopped paying attention after about 3 laps. Goal was 1:49. Times:
1:49
1:49
1:49
1:50
1:48
1:47
1:48
1:47
1:48
1:46
1:46
1:49
0:55
1:49
1:49
1:49
1:50
1:48
1:47
1:48
1:47
1:48
1:46
1:46
1:49
0:55
Road running 36:00 [3] 2.0 mi (18:00 / mi)
shoes: Adrenaline 16
Run to and from the track.
Friday Mar 25, 2016 #
Core strength 20:00 [3]
Thursday Mar 24, 2016 #
Road running 32:50 [3] 3.8 mi (8:38 / mi)
shoes: Adrenaline 16
I planned to do something more structured today, but I couldn't get motivated for it. Rather than chuck it altogether I talked myself into a half-hour loop. Gorgeous day, but I just didn't have the fire. And the feeling didn't improve much over the course of the run.
Wednesday Mar 23, 2016 #
Core strength 20:00 [3]
It's been a whiie since one of these.
Trail Running 48:00 [3] 5.4 mi (8:53 / mi)
shoes: Adrenaline 16
Afternoon run at Greenbelt Park, because my 11:00 meeting went until 1:30 p.m. I thought I was going pretty slow, but then I passed a guy halfway around.
Tuesday Mar 22, 2016 #
Road running 40:00 [3] 4.5 mi (8:53 / mi)
shoes: Adrenaline 16
Perimeter road at GSFC. It was about 50 degrees at noon, but it got up to 60 an hour later. Some deep tiredness in the legs, not too noticeable, but it was there.
Sunday Mar 20, 2016 #
Orienteering race 22:16 [5] 2.4 km (9:17 / km) +45m 8:29 / km
shoes: Roclite 280-2015
U.S. Champs Day 3 Sprint. I ran a lousy race, running too fast to read the map. Overran the first control while trying to read ahead, which lost me a minute and didn't help in figuring how to get from 2 to 3. Rick B. caught me at 3 and we ran together until he pulled ahead while I was trying to figure out the way up the hill.
The rain held off until the afternoon, giving us fine running weather, and capping a great weekend.
The rain held off until the afternoon, giving us fine running weather, and capping a great weekend.
Saturday Mar 19, 2016 #
Orienteering race 1:23:50 [5] *** 6.6 km (12:42 / km) +355m 10:01 / km
spiked:12/13c shoes: IceBug Olx 4
US SML Champs, Long Green-X. Warm, full sun, lots of climb. I ran well, took silver. One stupid blunder cost me the race. Climbing up from the cow pond to the ridge going to 5, I had the fixed idea that the control was just on the other side of the ridge. Wasted 2-3 min looking for it before coming to my senses and crossing the road.
A fine course in really good terrain, the amount of climb the only thing keeping it from greatness.
A fine course in really good terrain, the amount of climb the only thing keeping it from greatness.
Friday Mar 18, 2016 #
Orienteering race 35:37 [4] *** 3.5 km (10:11 / km) +175m 8:08 / km
spiked:12/16c shoes: IceBug Olx 4
BAOC U.S. MLS Champs Green-X. Well, I won M60, but I feel like an impostor, because I didn't run a very clean race. Big mistake on 1, taking the ridge instead of the trail. Punched the wrong control at 9 before spotting the right one. Took the wrong bearing out of 12 and had to backtrack. But I pushed it where I could, because, you never know.
Really nice terrain, fun to be out in, and a gorgeous day.
Really nice terrain, fun to be out in, and a gorgeous day.
Wednesday Mar 16, 2016 #
Road running 32:00 [3] 3.8 mi (8:25 / mi)
shoes: Adrenaline 16
Drumm loop. Easy run around the neighborhood, with about 6 strides. I tried to keep a fast cadence, and do the strides at the same cadence but increasing speed. Then the thing to do is maintain the cadence after the stride, instead of clomping down to a plod.
I don't know how long I ran for. I had my watch but forgot to start it.
I don't know how long I ran for. I had my watch but forgot to start it.
Core strength 20:00 [3]
Post-run pushups, planks, squats, figure-8s, and stretches. And I used a tennis ball on my thigh, which is still sore from the hills on Sunday. I hope it feels better this weekend.
Monday Mar 14, 2016 #
Core strength 20:00 [3]
Sunday Mar 13, 2016 #
Event: QOC Lake Needwood
Core strength 20:00 [3]
Pushups, 4-min planks, squats, reverse lunges, figure-8s, stretches.
Orienteering race 1:05:00 [5] 6.6 km (9:51 / km) +175m 8:42 / km
shoes: Icebug olx 2nd
QOC Lake Needwood Red. Full disclosure, I consulted on these courses, but don't worry, every time I get out on a course everything is brand-new to me.
I ran fast, but as usual had some trouble with the details. I wasn't careful enough on the approach to #2 and looked for the control on the wrong side of the little road. Should have gone up that road, I saw it from low down.
From 4 to 5 was interesting. I stayed low, right by the river. The terrain was fast, and it was easy to keep track of where I was. But I had a fairly slow time on the leg, and I'm not sure where the time went. Maybe it was at the creek crossing, where I kept my feet dry, but could have taken too long doing it.
Then going to 6 I got stupid, and couldn't figure out the road crossing. I mean actually stupid, brain not working right, until a long enough pause had ensued that I understood the map again. Makes a case for reading ahead.
The other interesting leg was 9-10. Adam Smith and I left 9 at the same time. I headed NE down to the paved path and stayed on it, crossed the river, then the road, then the river again, and headed uphill to the control. I saw Adam coming down the hill from the control as I was going up. He gained over a minute on me there.
It was nice seeing Chun Bleau and her daughter before I ran, but I missed Charlie, who ran an excellent race but left before I got back.
I ran fast, but as usual had some trouble with the details. I wasn't careful enough on the approach to #2 and looked for the control on the wrong side of the little road. Should have gone up that road, I saw it from low down.
From 4 to 5 was interesting. I stayed low, right by the river. The terrain was fast, and it was easy to keep track of where I was. But I had a fairly slow time on the leg, and I'm not sure where the time went. Maybe it was at the creek crossing, where I kept my feet dry, but could have taken too long doing it.
Then going to 6 I got stupid, and couldn't figure out the road crossing. I mean actually stupid, brain not working right, until a long enough pause had ensued that I understood the map again. Makes a case for reading ahead.
The other interesting leg was 9-10. Adam Smith and I left 9 at the same time. I headed NE down to the paved path and stayed on it, crossed the river, then the road, then the river again, and headed uphill to the control. I saw Adam coming down the hill from the control as I was going up. He gained over a minute on me there.
It was nice seeing Chun Bleau and her daughter before I ran, but I missed Charlie, who ran an excellent race but left before I got back.
Friday Mar 11, 2016 #
Core strength 20:00 [3]
The usual, with stretches.
Trail Running 50:59 [3] 5.3 mi (9:37 / mi)
shoes: Roclite 280-2015
A slow run around the Greenbelt Park Perimeter Trail. I need a rest day. But hey, 34 miles in the past 7 days, that's crazy!
Thursday Mar 10, 2016 #
Speed work 20:00 [5] 3.8 km (5:16 / km)
shoes: Adrenaline 16
VO2Max intervals at Einstein HS track. Wow, this was a pleasant surprise. I didn't know what to expect, because last years' race results were obviously affected by undiagnosed asthma. Treatment this year has been aggressive and, evidently, effective. For the past 2 years I haven't been able to do these 1k intervals in any better than 4:20. This time, 3x1k with 3 min in between:
4:07
4:12
4:08
I have to go back to 2012 to find better times than that.
4:07
4:12
4:08
I have to go back to 2012 to find better times than that.
Road running 20:00 [3] 2.2 mi (9:05 / mi)
shoes: Adrenaline 16
To and from the track, warmup and cooldown.
Wednesday Mar 9, 2016 #
Road running 47:10 [3] 5.6 mi (8:25 / mi)
shoes: Adrenaline 16
GSFC perimeter road and antenna range, at noontime. The fair-weather runners were out in force.
Tuesday Mar 8, 2016 #
Core strength 20:00 [3]
Morning strength conditioning and streching.
Trail Running 48:18 [3] 5.4 mi (8:57 / mi)
shoes: Roclite 280-2015
Greenbelt Park Perimeter Trail. Saw 2 butterflies, a Mourning Cloak and a Polygonia of some kind. These are both species that overwinter as adults, and are ready to fly as soon as the day gets warm enough.
Monday Mar 7, 2016 #
Core strength 20:00 [3]
A wake-me-up.
Road running 36:49 [3] 4.5 mi (8:11 / mi)
shoes: Adrenaline 16
GSFC perimeter road. Sunny and mid 50s, worked up a sweat in shorts and t-shirt. This was it, the perfect season for running. Blink and it's over. In another day or so, it's going to be too hot already.
Sunday Mar 6, 2016 #
Event: QOC Wheaton
Orienteering race 1:01:04 [4] *** 6.3 km (9:42 / km) +120m 8:51 / km
21c shoes: Icebug olx 2nd
QOC Wheaton Blue. A shorter set of courses than we have been running, but it eliminates the need for Beige. Blue was a fun course, in woods nicer than I remember for Wheaton.
The only place I had any trouble was the zig-zags 7-8-9-10. I didn't ever hit the feature directly, always looking in 1 or 2 ditches before the right one, losing about a minute each time. I don't know why right here, except that the controls were less visible in these ditches than elsewhere on the course. And then I ran off the wrong way coming out of 10, and turned the run to 11 into a trail run. Another minute lost.
Other than that, I'm not sure I could have gone a whole lot faster without introducing mistakes.
The only place I had any trouble was the zig-zags 7-8-9-10. I didn't ever hit the feature directly, always looking in 1 or 2 ditches before the right one, losing about a minute each time. I don't know why right here, except that the controls were less visible in these ditches than elsewhere on the course. And then I ran off the wrong way coming out of 10, and turned the run to 11 into a trail run. Another minute lost.
Other than that, I'm not sure I could have gone a whole lot faster without introducing mistakes.
Saturday Mar 5, 2016 #
Speed work (Tempo) 22:58 [4] 5.0 km (4:36 / km)
shoes: Adrenaline 16
Tempo run at threshold pace. This is supposed to help train the lactic acid clearing mechanism. A 20+ minute run at a steady pace, faster than conversational, but not race pace. I assumed the same target as last time, 1:53 per lap, but it became obvious that that was too slow, a pleasant surprise. Breathing every 3 steps until the last 2.5 laps. 40 degrees, a little sun, no wind. Lap times:
1:50
1:51
1:53
1:50
1:51
1:49
1:50
1:50
1:49
1:49
1:49
1:49
0:53
1:50
1:51
1:53
1:50
1:51
1:49
1:50
1:50
1:49
1:49
1:49
1:49
0:53
Road running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Adrenaline 16
To and from the track, and a little warmup on the track.
Core strength 20:00 [3]
Post-run pushups, planks, squats, lunges, figure-8s. Stretching.
Thursday Mar 3, 2016 #
Core strength 20:00 [3]
Road running 48:41 [3] 5.5 mi (8:51 / mi)
shoes: Adrenaline 16
GSFC perimeter road with a loop around the antenna range.
Wednesday Mar 2, 2016 #
Core strength 20:00 [3]
The full set, plus stretching.
Tuesday Mar 1, 2016 #
Road running 39:37 [3] 4.5 mi (8:48 / mi)
shoes: Adrenaline 16
GSFC perimeter road. It was supposed to get up to 60 but it feels warmer than that. First butterfly of the year, a small brick-red anglewing, flew up in front of me and out through the fence before I could get a good look at it. There were other early sightings around the state today.