Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Road running18 16:24:03 105.78(9:18) 170.24(5:47) 1890
  Orienteering2 2:36:52 7.27(21:35) 11.69(13:25) 374
  Speed work1 59:53 7.1(8:26) 11.43(5:14) 15
  Trail Running1 50:18 5.07(9:55) 8.16(6:10) 136
  Core strength1 20:00
  Total23 21:11:06 125.22 201.52 2415
  [1-5]22 20:51:06

» now

Saturday Sep 29, 2018 #

7 AM

Speed work 59:53 [3] 7.1 mi (8:26 / mi) +15m 8:23 / mi
shoes: Adrenaline 17 2nd

Speed work at Sligo International track. 4x800 with 1.5 lap jog, then 6x200 with 0.5 lap jog. Times were 3:27 - 3:29 (except that I forgot what I was doing and ran one of them as 1000m at 4:21). The 200s were all 46-47.

I also clocked my max HR at 204. I'm just glad it's not 220-(my age).

Friday Sep 28, 2018 #

11 AM

Road running 1:02:12 [3] 6.76 mi (9:12 / mi) +185m 8:29 / mi
shoes: Adrenaline 17 2nd

Strange how much the perception of effort changes from day to day. Yesterday it was an effort to keep putting one foot in front of the other, and today it was like having wings on my feet. Through the National Seminary down to Beach Drive and up Old Spring Road.

Thursday Sep 27, 2018 #

7 AM

Road running 47:41 [3] 5.0 mi (9:32 / mi) +137m 8:47 / mi
shoes: Adrenaline 17 2nd

Easy pace, legs feeling kind of heavy. The weather radar looked like widespread light rain, but it wasn't raining and the road surfaces were dry. Must be in the low cloud layer. The GPS got off again in the last half-mile.

Wednesday Sep 26, 2018 #

Road running 50:00 [3] 5.2 mi (9:37 / mi)
shoes: Adrenaline 17 2nd

GSFC perimeter road and antenna range. I forgot to bring my watch.

Tuesday Sep 25, 2018 #

7 AM

Road running 1:39:56 [3] 11.22 mi (8:54 / mi) +51m 8:47 / mi
shoes: Adrenaline 17 2nd

Track workout. I went to Sligo International school, because the Einstein HS track is still under construction. They're putting artificial turf on the infield, and I don't know if they're going to resurface the track too. I drove a couple of miles and parked in the little parking area on Sligo Creek Parkway just after Colesville Road. The school is about a half-mile away at the corner of Wayne Ave. I used to run here in the 1980s when I lived in Takoma Park, and the school was then Montgomery Blair HS.

In a desperate attempt to train for the Goddard 2-mile a week from tomorrow, I did a repetition workout. 10x400 with 2-lap jog between, then 6x200 with 1-lap jog between. Goal was 1:42 for the 400s and 0:50 for the 200s. I made the goal on all but one, the third of the 400s. I had a hard time finding the pace. My first two were fast, 1:38, and on the 3rd I slowed down too much, 1:45. All the rest were between 1:38 and 1:42. The 200s were all fast at 0:48.

It rained off and on, but not too hard and not for too long. This is essentially a community track, and nearly everyone walks in the inside lane, stops to chat, crosses without looking, whatever. About 20 6-year-old girls showed up with a couple of grown-ups, did some stretches and then ran a lap. That was fun. I got overtaken by a whole wave of them when I was jogging between intervals. Then I had to warn them as I came through on the next lap. They were cool. The whole thing was around 11 miles. It looks like the GPS got thrown off at some point, maybe by rain.

Sunday Sep 23, 2018 #

11 AM

Orienteering race 1:33:45 [4] 4.78 mi (19:37 / mi) +244m 16:56 / mi
shoes: IceBug Olx 4

QOC Lake Accotink. This was a THOMASS-style course with a handicap based on age and gender. For the "Brown" variation I was supposed to skip 9 controls, which meant I had to punch 13 controls. I was able to count as far as 5, but then repeatedly lost count while I was counting paces. Then when I thought I had done 8, I was pretty sure one of them I'd been to twice, so it was probably 7. I did one more, then crossed into the well-demarcated section just short of the top, which held 6 controls, to make exactly 13. When I got the last one, I counted again and came up one short, so I went out of my way to pick up one more. There were 3 mandatory legs on the way back, the first 2 of which were long and tricky.

So it turned out I hadn't been to any controls twice (except on the mandatory legs) so the total was 16, meaning I only skipped 6. That was three more than necessary for Brown, but one short for Red. So I guess I finished Green, with one extra control.

Anyway, aside from counting issues, it was nicer being in the woods than in the open, because the rain was mostly not reaching the ground. The dim light made it hard to read the map, and the leafy undergrowth made it hard to see the terrain. Plus I always have trouble navigating in this place, for reasons I don't understand.

Actually, I remember one of the early club events I attended, probably more than 20 years ago, at Lake Accotink, in which I failed to find one of the controls and gave up after a half-hour, absolutely certain that it wasn't there, and I was shocked to discover on returning that everyone else had punched it. I asked someone about it, probably Peggy, and she said, oh yeah, it was in the wrong reentrant, but I just went into the next one over and saw it right away. The mysteries of orienteering just got deeper.

Saturday Sep 22, 2018 #

7 AM

Road running 29:58 [2] 2.71 mi (11:04 / mi) +8m 10:57 / mi
shoes: Adrenaline 17 2nd

Jogged from home to the race in downtown Kensington. Easy pace plus 4 strides, timed so I got to the start 5 min before the lineup. But after we all lined up there was a delay of more than 10 min to clear some problem out on the course. Standing still for all that time was not good.
8 AM

Road running race 38:13 [5] 4.97 mi (7:41 / mi) +51m 7:27 / mi
shoes: Adrenaline 17 2nd

Kensington 8k. First place 60-69. I've been running this race for decades, but I never even got close to placing until I turned 60. This time I was hoping I'd get under 38 minutes, but winning my 10-year age group today was pretty nice. And a $25 gift card from my favorite running store, RnJ Sports. Need some new shoes.

1 Tom Nolan      1220   00:38:13
2 Brian Ruberry   1253   00:39:10
3 Joel Goldberg   1112   00:40:04

Wednesday Sep 19, 2018 #

10 AM

Road running 54:30 [3] 5.85 mi (9:19 / mi) +141m 8:40 / mi
shoes: Adrenaline 17 2nd

Warmer today, and full sun in the morning. I adjusted the time to reflect the 3 minutes I spent talking to a dog-park friend I hadn't seen much since Jasmine died. The Kensington 8k is on Saturday, and I'm thinking about taking the next 2 days off.

Tuesday Sep 18, 2018 #

7 AM

Road running 48:27 [3] 5.2 mi (9:19 / mi) +135m 8:37 / mi
shoes: Adrenaline 17 2nd

I saw a tiny window in the weather radar and took it. It started to pour just after I got back.

Sunday Sep 16, 2018 #

Orienteering race 1:03:07 [3] 4.0 km (15:47 / km) +130m 13:34 / km

QOC Occoquan Brown. I didn't know if I could run at all, given the exertions of the morning, but by the end I was jogging along o.k. I forgot my shoes and watch, so I went out in the old running shoes I wear daily.

The benefit of going slowly is no mistakes. There were a few tricky places. Going into #4 I hesitated, not recognizing the first reentrant, I don't know why. Then I had trouble picking up the contours on the other side of the plateau, and ended up going down the big reentrant by #3, and didn't immediately recognize the ridge leading down to 5. I saw the control on the rootstock above it, and then it was easy. I went right by #7 along the river bank and didn't see it, but turned around just about at the north edge of the circle and came back to it. The approach to 9 was hard, because the area east of it was vague. I went high to 10, and took the trail over a couple of ridges to 11. A nice course design.
8 AM

Road running race 47:53 [5] 6.22 mi (7:42 / mi) +97m 7:21 / mi
shoes: Adrenaline 17 2nd

Sinai Race For Our Kids 10k in Baltimore. A nice course, starting right by the Pimlico race track. A big downhill at the start, then a long run out on a tree-lined road by a little creek, through some neighborhood streets to the turnaround, then back. At about 5 miles, the 5k runners joined us and I saw Addie just coming into her turnaround. Then a pretty tough mile back up the hill on a different fork to finish at the Sinai Hospital. The last 0.2mi was downhill, kind of fun.

This was the Maryland Senior Olympics 10k, and I'm the gold medalist in my age group. Actually I was faster than the 55 and 60-year-olds too. It was a smaller race than I thought it would be and it didn't seem like there was very much competition in the age groups.

Thursday Sep 13, 2018 #

12 PM

Road running 36:03 [3] 4.1 mi (8:48 / mi) +49m 8:29 / mi
shoes: Adrenaline 17 2nd

4 miles around GSFC perimeter road, with about 10 strides at race pace or a little faster. Last run before the 10k on Sunday. It looks like it's going to be 70 degrees and rainy.

Wednesday Sep 12, 2018 #

8 AM

Road running 36:47 [3] 3.83 mi (9:36 / mi) +100m 8:53 / mi
shoes: Adrenaline 17 2nd

I don't get why some days my legs feel like lead weights. Today it was hard to keep putting them one in front of the other.

Tuesday Sep 11, 2018 #

10 AM

Road running 56:46 [3] 5.82 mi (9:45 / mi) +163m 8:58 / mi
shoes: Adrenaline 17 2nd

Back to a slower pace, for a 6-miler. 10 degrees warmer than yesterday, but still foggy enough to get wet.

Monday Sep 10, 2018 #

7 AM

Road running 44:38 [4] 4.94 mi (9:02 / mi) +113m 8:26 / mi
shoes: Adrenaline 17 2nd

Wow, this run was fun for a change. Temperature in the low 60s, and I upped the speed. Mostly still at easy pace, but some deeper breathing on the uphills. Felt really good.

Saturday Sep 8, 2018 #

10 AM

Road running 56:54 [3] 5.24 mi (10:51 / mi) +76m 10:23 / mi
shoes: Adrenaline 17 2nd

Well, this run didn't go as planned. It being a cool morning I decided to do a track workout. Northwood HS looked like a good choice, and never having been there I looked on Google maps and saw that the Northwood-Chesapeake Bay Trail would take me from a parking lot on Sligo Creek straight to the school.

I parked and found the trailhead, ran a little ways, came to a street and promptly lost the trail. Ran around the neighborhood trying to find the continuation, and a guy doing lawn work asked me if I was looking for the trail. I said yes, and he said it's pretty overgrown, and he hasn't seen a jogger in a long time, but he showed me where it crosses through his back yard. I picked it up and he was right, it was overgrown, mostly with stilt grass, but I persevered and got to the crossing at University Boulevard. I crossed and went a little ways down Arcola Ave. looking for the back way into the school, and that turned into a tour of the neighborhood streets until I inadvertently found the trail again on the back side of the school. By then I was over a mile into the run, and when I got to the track there was a big crowd of kids doing some kind of workout or tryout.

So I gave up the track idea, took the Northwood Trail back to Sligo Creek, and ran an up-and-back between Forest Glen and University on the Sligo Creek trail. That brought the total to just over 5 miles. I did about 8 strides on the return segment.

Friday Sep 7, 2018 #

11 AM

Road running 1:02:47 [3] 6.56 mi (9:34 / mi) +154m 8:55 / mi
shoes: Adrenaline 17 2nd

Easy run in the late morning. I was going to run 6.2 miles (planning on a 10k next weekend), but decided to cut it down to 5. Then proceeded to make 5 wrong turns (some from daydreaming, and the rest trying to get back on course) and ended up with 6.5. I guess it was fate.

Thursday Sep 6, 2018 #

Core strength 20:00 [0]

Rest day. Feeling great, but don't want to push it. So, a set of core and legs: 2x(pushups, planks, bicycles), squats, lunges front and back, and stair steps.

Wednesday Sep 5, 2018 #

8 AM

Road running 1:45:55 [3] 10.81 mi (9:48 / mi) +261m 9:07 / mi
shoes: Adrenaline 17 2nd

Long run, starting around 8. It would have been 10 mi, but I wandered some. First, the pool owners have put up a gate in the path between McKenney Hills and the Gardiner Ave. pool. I don't know why. Second, I was daydreaming and missed the turn coming down from the National Seminary. Once on the Rock Creek path, I went out to Cedar Lane and turned around, and back up Old Spring Road.

I felt like I took it real slow, but the time doesn't show that. I was pretty ragged by the time I got back.

Tuesday Sep 4, 2018 #

11 AM

Trail Running 50:18 [3] 5.07 mi (9:55 / mi) +136m 9:09 / mi
shoes: Adrenaline 17 2nd

Greenbelt Park Perimeter Trail at noon. Nice place to run on a hot day, it's well shaded. Felt strong and steady.

Monday Sep 3, 2018 #

7 AM

Road running 45:20 [5] 5.0 mi (9:04 / mi) +7m 9:02 / mi
shoes: Adrenaline 17 2nd

VO2max intervals at Silver Spring International track. I used to go to this track before I knew the back way to Einstein HS. It was the former location of Blair HS, but it's now a middle school and they don't use the track any more. It's something of a community track now, and there were a dozen or so people on it. Only one person running for speed, and she left right as I got there. Everyone else was walking or jogging.

Anyway, I did 3x1000m with a 4 min jog in between. I figured 4:30 would be good, actual times were 4:29, 4:27, 4:26. That's Daniels' pace for VDOT 43, and I don't need to be any faster than that.

Sunday Sep 2, 2018 #

10 AM

Road running 1:00:03 [3] 6.34 mi (9:28 / mi) +162m 8:46 / mi
shoes: Adrenaline 17 2nd

A nice easy 10k run after a couple of unexpected days off.

Saturday Sep 1, 2018 #


I suffered an episode of atrial fibrillation, having never had one before. It started in the early morning on Friday and resolved spontaneously on Saturday evening. In between was a visit to the E.R. and an appointment with my cardiologist. Also a couple of new meds: a blood thinner and a CCB.

In the meantime I went for a couple of walks, which were fine, and tried jogging but didn't get more than about 100 yards before gasping for breath.

The meds will hopefully help prevent a recurrence of the a-fib. They may adversely affect performance, we'll have to see.

« Earlier | Later »