Training Log Archive: TomNIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
Road running 38:00 [3] 4.2 mi (9:03 / mi)
Goddard perimeter road. The morning started out nice, but it got ridiculously humid by the time I ran.
Sunday Jun 28, 2015 #
Orienteering 2:03:16 [3] 7.7 km (16:01 / km) +345m 13:05 / km
shoes: Icebug olx 2nd
Fountainhead training run on the WPFG Blue course. I probably should have run Red, but I'm feeling pretty good about my physical training, and this seemed like a good place to run long. The day was fine and the woods were unbelievably nice. I started out deliberately slowly and the navigation was good. Sped up a little and completely botched two controls 9 and 10. I didn't punch 13, and I'm pretty sure it had been taken down, because I stood in what I thought was the right spot, then on the way out met Dave O. and followed him back in to the same place. The last half-dozen from 15 across the river were fast and fun.
Friday Jun 26, 2015 #
Speed work 50:00 [3] 4.0 mi (12:30 / mi)
shoes: Adrenaline 14
Speed work at Einstein HS track. Perfect day, 65 deg, cloudy. It had rained overnight. The last time I did a track workout was a month ago in New Hampshire, under identical conditions. Well, probably more humid today.
4x1000 with 1-lap slow jog (about 3:00) in between. Goal was 4:16. Times:
4:15
4:17
4:16
4:18
Last time I did 800s, and I did them in 3:20. The equivalent time for 1000 would be about 4:10. It felt a little lower intensity this time. The extra 200 makes a psychological difference, but it's not supposed to make a difference in pace.
4x1000 with 1-lap slow jog (about 3:00) in between. Goal was 4:16. Times:
4:15
4:17
4:16
4:18
Last time I did 800s, and I did them in 3:20. The equivalent time for 1000 would be about 4:10. It felt a little lower intensity this time. The extra 200 makes a psychological difference, but it's not supposed to make a difference in pace.
Wednesday Jun 24, 2015 #
Road running 1:05:00 [3] 7.4 mi (8:47 / mi)
shoes: Adrenaline 14
Another afternoon run, because I forgot to pack my shoes to work (got everything else, even the watch). It being a gorgeous day -- clear blue sky, temps 5+ deg. F lower than recent average, low humidity -- I made it a long one.
I haven't done this route in a long time, but it's a good one. Kensington to Forest Glen, past the castle and over the Beltway, then through the annex and past the pagoda, down the trail to the Rock Creek bike path and back under the Beltway near the Mormon Temple. Stop for water at Old Spring road, then a one-mile uphill, back through old Kensington and across the tracks (to the wrong side) and back home. I subtracted 3 minutes for the water stop and waiting for a train to clear the station. I've crossed those tracks about 100 times and I can't remember having to wait for a train to unload passengers there before.
I haven't done this route in a long time, but it's a good one. Kensington to Forest Glen, past the castle and over the Beltway, then through the annex and past the pagoda, down the trail to the Rock Creek bike path and back under the Beltway near the Mormon Temple. Stop for water at Old Spring road, then a one-mile uphill, back through old Kensington and across the tracks (to the wrong side) and back home. I subtracted 3 minutes for the water stop and waiting for a train to clear the station. I've crossed those tracks about 100 times and I can't remember having to wait for a train to unload passengers there before.
Tuesday Jun 23, 2015 #
Road running 35:00 [3] 3.8 mi (9:13 / mi)
shoes: Adrenaline 14
I ran late today, a little after 5. For some reason I was imagining that it would get cooler in the afternoon. But of course it just kept on getting hotter. So I embraced the heat and ran on the road past Building 3, hoping to watch Addie playing frisbee, but that idea shattered when I saw her waving from the car as she was driving home (some people have sense). It turned out her frisbee game was somewhere else, and was eventually canceled due to thunderstorms. Oh, well. We played Dominion instead.
Monday Jun 22, 2015 #
Trail Running 47:00 [3] 5.2 mi (9:02 / mi)
shoes: Adrenaline 14
Greenbelt Park Perimeter Trail. Seemed a lot faster than the last few runs here, but I didn't have a watch so I guessed. I felt pretty good on the uphill stretches. At least, the limiting factor seemed to be aerobic rather than muscular. Of course, no running yesterday or Friday, there could be a correlation there.
Saturday Jun 20, 2015 #
Orienteering 1:11:00 [3] 4.7 km (15:06 / km) +130m 13:16 / km
shoes: Icebug olx 2nd
Summer series training organized by Nadim & Peggy. I started a few minutes after Addie, and I made most of it up by the first control, which was a longish road run. After that, it was impossible for either of us to get a lead on the other. The control-finding was hard (it was supposed to be -- that was the point of the exercise), so the first to reach the control location would be thrashing around in the woods when the second arrived, then we'd touch and leave together. Around control 5, Dan Quinn appeared, and he got caught up in the same control-finding trap, staying with us to the end.
To illustrate how bad the trap was, on two controls (3 and 10) I didn't read carefully and started towards the next control instead (4 and 11 respectively). Both times I had to backtrack some ways after discovering my error, but it didn't even matter, because in each case I found Addie (and then Dan) still searching for the control when I finally got there.
To illustrate how bad the trap was, on two controls (3 and 10) I didn't read carefully and started towards the next control instead (4 and 11 respectively). Both times I had to backtrack some ways after discovering my error, but it didn't even matter, because in each case I found Addie (and then Dan) still searching for the control when I finally got there.
Thursday Jun 18, 2015 #
Road running 40:00 [3] 4.5 mi (8:53 / mi)
shoes: Adrenaline 14
Goddard perimeter road. A little cooler today, but major humidity. Thunderstorms later in the afternoon. I forgot to stop the watch when I stopped running.
Wednesday Jun 17, 2015 #
Trail Running 30:00 [3] 3.3 mi (9:05 / mi)
shoes: Adrenaline 14
A shorter run at Greenbelt Park. Got started late.
Tuesday Jun 16, 2015 #
Trail Running 49:00 [3] 5.2 mi (9:25 / mi)
shoes: Adrenaline 14
Greenbelt park Perimeter Trail. No faster this time, but I felt pretty good the whole way through.
Monday Jun 15, 2015 #
Trail Running 37:11 [3] 4.1 mi (9:04 / mi)
shoes: Adrenaline 14
It's the working week again, and I ran the perimeter road around Goddard. Not very fast, legs feeling sore in places. Cut off a few tenths of a mile going through the Garden Club plots instead of around them all the way to Greenbelt Road.
Sunday Jun 14, 2015 #
Trail Running 41:59 [3] 4.8 mi (8:45 / mi)
shoes: Adrenaline 14
Late afternoon run through McKenney Hills and Forest Glen, and back up along roads just to the west of Ga. Ave. I started hearing thunder about half way through, and it got darker and more ominous but ultimately passed by with only a little rain, and I was back home by that time anyway.
Friday Jun 12, 2015 #
Trail Running 49:19 [3] 5.2 mi (9:29 / mi)
shoes: Adrenaline 14
Greenbelt Park Perimeter Trail. It was really too hot for this run today (90 at least), even in the shade of the woods. I had no energy for the uphills and it was a struggle to keep running at all.
Thursday Jun 11, 2015 #
Road running 44:00 [3] 4.8 mi (9:10 / mi)
shoes: Adrenaline 14
Goddard perimeter road. Probably 90 degrees, but low humidity. I haven't been carrying a watch the last 4 days. The times and distances are guesses, but they're pretty close.
Wednesday Jun 10, 2015 #
Road running 44:00 [3] 4.8 mi (9:10 / mi)
shoes: Adrenaline 14
Goddard perimeter road.
Tuesday Jun 9, 2015 #
Road running 44:00 [3] 4.8 mi (9:10 / mi)
shoes: Adrenaline 14
Goddard perimeter road. 80s all day and humid.
Monday Jun 8, 2015 #
Trail Running 48:00 [3] 5.4 mi (8:53 / mi)
shoes: Adrenaline 14
Greenbelt Park Perimeter Trail. Pretty warm out, but there was a good breeze, even in the woods. First run of any kind in a long time. First there were 3-4 days of rain and 40-degree weather in NH, then there were 3 restful days in Maine, walking and paddling but no running, then finally a long day's drive back to Maryland on Sunday.
I discovered my old pair of Adrenaline 14s at the cabin in Maine. I had forgotten I left them there last summer. Now I have 2 pairs, both with over 300 miles on them. The funny thing is, they're a half-size apart but they don't feel any different. I need to get a new pair pretty soon, and I guess it doesn't matter which size I get.
I discovered my old pair of Adrenaline 14s at the cabin in Maine. I had forgotten I left them there last summer. Now I have 2 pairs, both with over 300 miles on them. The funny thing is, they're a half-size apart but they don't feel any different. I need to get a new pair pretty soon, and I guess it doesn't matter which size I get.