Training Log Archive: TimGood

7:50am Around Iwo Jima.

DCRRC SLR. 7am. Iwo Jima, Glover Archibald trail to Van Ness and back, 1 loop of Roosevelt Island.
No big orienteering event this weekend (QOC NOD event is to late in day, I have to be in PA then) so I went back to training. 6 weeks since my last long run and my milage has suffered.

At Whirling Squares 8-10pm.

Scheduled DCRRC 8k race was cancelled due to dire weather predictions. (rain, wind, flood, hail). Some schools even got out early and they cancelled a lot of evening activities. I paid attention to weather report and did not go running. It sprinkled for a minute or two but all bad weather was south of here.

At B and B. 7:30-9:30.

Warmup 1720m 9:46. Included some strides. also did some step drills, knee lifts and butt kicks.
Cooldown 980m 7:04

DCRRC Wed track work. Washington and Lee HS. 7pm. 3 x 1 mile (for some reason we did actual miles instead of the 1600m we normally do) with lap jog rest after each. Then 2 x 400m at a fast pace. about 2min and 200m rest before each quarter. Miles were supposed to be in 10k-5k pace (6:08 - 5:52) and faster each time. Splits 6:04.8 (2:20) 6:01.2 (2:39) 5:54.5 (2:40) (2:14) 70.6 (2:02) 71.7
Felt horrible during warmup and thought about just running 6:30s but felt fine once we started.

At Boomerangs 8:30-9:30. Went dancing as usual but spent more time sitting around and talking than actual dancing.

Warmup for Bramble Ramble. Mostly on road. Wore a lot more clothes than yesterday.

CAOC, Bramble Ramble Day 2 blue. Same as yesterday, a bunch of big errors on easy controls. Splits are posted.

Blue - Splits