Training Log Archive: TimGood

9am Warmup before the race 29:49 @ 12 min mile pace. 25F with a cold wind in my face. Mostly on the course. A few small patches of ice but starting to melt in the sun. Worried about what to wear in the race since I had trouble getting warm.

Cooldown after the race 26:10 @ 11 min mile pace. Last half was with Pat Zerfas. Temp up to 30F now.

DCRRC Custis 12k. 10am. Bluemont Park. Course was changed yet again with a new start and finish location. I was warmed up properly and the temperature seemed to have gone up a bit. Felt good before the race started but was tired immediately after starting. Whatever has been bothering me all week is definately a problem today as well. Did not get splits until after 2 miles out when I used the 1/2 mile markers on the W&OD trail. (15:38), 3:47, 3:39. 3:49, 3:38, 4:05, 3:53, 3:51, 3:38, (4:59) The turn around on the W&OD trail came after just 2 miles so I was pretty sure the course was going to be very short. Based on the splits I was going 7:35 mile pace so I used that to determine the actual distance entered.(6.71) I think 12k is about 7.45 miles. This was a slower pace than the 10 mile on Jan 6, and my vDot is down 3 from the 5mi on Jan 20.

Pat Zerfas was there giving me a chance to see how I am doing on one of my goals for the year. Get in shape enough to beat Pat in races up to 10mi. Not today. She started in front of me and pulled away the whole race finished 2nd women and first masters women.

Since the GPS measures were around 7, I went to USATF website and used their course drawing/measuing tool. Came out with 6.98mi 316ft (96m) climb. Changing the distance from 6.71 to 6.98 which raises the vdot from 43.1 to 45.1.

C • Custis 12K actual distance 3

If this fatigue is caused by the medicine from the dentist, I only have 19 more days until the presciption runs out. (unless I get a refill) That will give me 2 days to get better before my next race, the 25k on Feb 24. Unfortunately, the 25k is followed by a 10mi the next day so I can look forward to some poor races that weekend.

At Capitol Squares practice. 2:30-4:30pm.

At Rounds with the Girls. 8-10pm. See if a rest day helps me feel any better tomorrow.

Did not get out until 5pm and since Burke Lake closes at sundown did not want to drive and get locked in. Ran there via Roberts, Fairfax Parkway & Burke Lake Rd and came in by the maintenance access. One loop of the lake on the lake trail and then back to work. Started tired and instead of warming up and getting faster, just got slower and more tired.. Estimate 2.1 miles to get there (measured while driving other times) and 4.6 for the loop. Mile splits on the loop (19:11), 8:53, 9:01, 9:55, (17:05), (22:03). Completely dark on the way back and could see very little with a steady stream of headlights in my eyes on the way back. Supposed to be snow, sleet, and freezing rain all afternoon but nothing ever developed. Just cloudy and 32F.

At B & B. 7:30-9:30 Still feeling tired.

At Boomerangs. 7:30-9:30.

Still feeling tired and lazy but dragged myself out the door arournd 12:30am after taking 90 minutes to get ready after getting back from dancing. A lot colder than I expected and did not warm up until 1 1/2 miles. Lee Graham 50 route. 9:09, 9:21, 9:08, 9:12. Felt like I was going faster.

Have been feeling tired recently. Wonder if it is related to medicine prescibed by my dentist I recently started taking. Just tired enough to be lazy about getting up in the morning so there isn't time to run while at work and then unmotivated to run in the evening. Stayed at work past midnight.

At Advanced class: 7:30-9:30. Followed by another evening of good intentions, I was going to get out the bike and set up the trainer but the tires were flat so I worked on sorting my dvd collection while watching a few episodes of Sex and the City season 2 instead.

Event: QOC Hemlock Overlook
 

QOC: Hemlock Overlook, Blue course. Noon. Weather cold again, 35F with snow showers. Feeling a bit tired from running yesterday and faded quite a bit at the end but at least I was still running. Would have been happy to skip the last loop since I usually do badly in that section anyway. Navigation ok, lots of small errors and some problems from the old map. Big time lost on 5 and 13. Splits are posted.

Somehow I thought I had run an extra 4 miles during the week. Must have been one of those days when I planned to run but did not. Thought I had 18 miles going into the weekend and only needed 12 to reach my goal of 30. Still, 4 weeks into the year I am doing well on my goal of 30 per week. Averaging over 27 which is a huge improvement over last fall. Did finally reach my goal of 7 hours but that is mainly because Bev is better so I danced more and orienteering pads the time because it is so much slower than running.

Blue - Splits