Training Log Archive: TimGood

A really short walk followed by some back stretching exercises.

Event: QOC Great Falls MD
 

Toys for Tots Square Dance. Alexandria VA. 1-5pm. Back is still sore with constant low level pain.

Decided not to go to Orienteering at Great Falls. Had thought I might go early and do a quick intermediate course and still get back in time to get to the dance. Back was hurting and I assume there was 3 inches or more of snow on the ground so I skipped it.

DCRRC Gar Williams 1/2 marathon. Carderock MD, 9am. Out and back along the C&O canal towpath. Crappy weather. Just above freezing and raining at the start, heavy wet snow by the end. Went well until the last 3 miles. Small cramp in the right side got progressively worse and whole back tightened up. Could not take deep breaths and fell off the pace.
Mile splits: 8:06, 7:34 7:36, 7:37, 7:44, 7:48, 7:52, 7:55, 7:50, 8:01, 8:26, 8:42, 8:32. 52. The 78:04 at 10 miles was faster than the 10 mile last week and I finished under my 8 min/min pre race goal.
According to the official results I had a chip time of 14430 so my first mile drops down to 8:00. We had a one use chip used only at the start and finish, hardly seems worth the effort but I guess the results were easier and no one had to stand out in the snow and rain doing results.

Not looking good for the marathon next week. Back pain is more severe than I originally thought. Could hardly move for the rest of the day.

C • Getting Better Again 1

Warm up on the tow path before the race. Had to decide what to wear in the race. Went with tights, long sleeve wicking shirt, knit hat, and a windbreaker. Took the windbreaker off at 2 1/2 miles, then back on again at 8 miles after the turnaround put us running into the wind.

Nice weather today, so popped over to Burke Lake for the usual 4.5 mile loop. Started at nice easy pace just under 9 min/mile - the pace I hope to start with at the O-marathon. Lasted 3 miles until I needed a bathroom. Got slower and ended up walking in.