Training Log Archive: TomNIn the 30 days ending Apr 30, 2019:
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Tuesday Apr 30, 2019 #
12 PM
Road running 40:31 [3] 4.29 mi (9:26 / mi) +61m 9:02 / mi
shoes: Kayano 25
Easy run with 4 strides at the end. Race tomorrow.
Monday Apr 29, 2019 #
12 PM
Road running 47:51 [3] 5.15 mi (9:17 / mi) +107m 8:44 / mi
shoes: Kayano 25
First run on new ASICS Kayanos. The shoes I've been running on for the last 12 years, Brooks Adrenaline, had a radical redesign this year and are more of a neutral shoe now. I spent an afternoon at RnJ Sports trying on shoes and having them watch me run, and gradually got unhappier about having to do this at all. I quit running in Nikes for this exact reason -- every few years they'd have a new shoe with the same name but different structure and performance. And there wasn't the internet, so you wouldn't know.
Anyway, I ended up with Gel Kayano 25s this time, which were expensive and hideous-looking. They're white and black. They look like Fred Astaire's dancing shoes. I feel like I want to dye them some other color.
Anyway, I ended up with Gel Kayano 25s this time, which were expensive and hideous-looking. They're white and black. They look like Fred Astaire's dancing shoes. I feel like I want to dye them some other color.
Sunday Apr 28, 2019 #
11 AM
Orienteering 1:06:07 [3] 3.51 mi (18:50 / mi) +120m 17:02 / mi
shoes: Spirit OLX (last)
West Point Day 2 Brown (long). If you had told me it would take me a half-hour to get to the first control, I might have doubled my effort, but it might not have made any difference.
First I lost 5 min trying to find the indistinct trail near the junction of the two powerline cuts, and failing that, just trying to establish my position. Then I waded through thigh-high blueberries for 10 minutes, and came to a cliff that I took to be the one with the control on it. I went to its southern end, undecorated by any control, so I identified it (correctly) as the cliff to the south of the tip of the swamp, and made my way north through horrendous terrain. It was either slow wet vegetation or steep rocks and cliffs, and I toggled between the two. The only saving grace of this approach was that I identified all the rocky features in the terrain on the way to the control and spiked it while at least a half-dozen others continued wandering through the blueberries near the indistinct end of the 4-meter cliff.
In that same amount of time I picked off the other 9 controls. This got me 3rd in M65, behind Phil, who ran really well this weekend, and Glen, who made mistakes both days, but lost just a little less time overall than I did.
First I lost 5 min trying to find the indistinct trail near the junction of the two powerline cuts, and failing that, just trying to establish my position. Then I waded through thigh-high blueberries for 10 minutes, and came to a cliff that I took to be the one with the control on it. I went to its southern end, undecorated by any control, so I identified it (correctly) as the cliff to the south of the tip of the swamp, and made my way north through horrendous terrain. It was either slow wet vegetation or steep rocks and cliffs, and I toggled between the two. The only saving grace of this approach was that I identified all the rocky features in the terrain on the way to the control and spiked it while at least a half-dozen others continued wandering through the blueberries near the indistinct end of the 4-meter cliff.
In that same amount of time I picked off the other 9 controls. This got me 3rd in M65, behind Phil, who ran really well this weekend, and Glen, who made mistakes both days, but lost just a little less time overall than I did.
Saturday Apr 27, 2019 #
9 AM
Orienteering race 25:00 [3] 2.1 km (11:54 / km) +80m 10:00 / km
shoes: Spirit OLX (last)
West Point Brown Y Middle. A very short course and I blew the first control. I still don't know where I was -- I couldn't match up anything in the terrain until I finally bumbled into it after visiting two others. I didn't remember to start my watch so that's no help either. After that, no problems at all. For #7 I went straight out to the road on a contour, then all the way past the fence and the control was easily visible from the bend in the road.
4 PM
Orienteering race 28:23 [4] 2.7 km (10:31 / km) +50m 9:37 / km
shoes: Roclite 290 Black
West Point Day 1 Sprint Green. I don't like sprints. This seemed like all tricks and gimmickry, and not a real sport.
Thursday Apr 25, 2019 #
11 AM
Road running 43:09 [3] 4.69 mi (9:13 / mi) +111m 8:35 / mi
shoes: Adrenaline 18
Easy run. I'll probably take tomorrow off, with 3 races this weekend.
Wednesday Apr 24, 2019 #
11 AM
Speed work tempo 56:06 [4] 6.97 mi (8:03 / mi) +147m 7:33 / mi
shoes: Adrenaline 18
The workout was 45 min at T pace. At VDOT 45, my T pace for 45 min is supposed to be 7:42/mi. This time I did a warmup, and started the tempo run at 11 minutes in. So that's 5.8 miles in 45 minutes, or 7:46/mi. Considering that there is 150m of cumulative elevation gain, I'd say that's good.
Tuesday Apr 23, 2019 #
4 PM
Road running 32:40 [3] 3.54 mi (9:14 / mi) +65m 8:44 / mi
shoes: Adrenaline 18
I dropped off a car at my sister-in-law's house and ran home from there.
Monday Apr 22, 2019 #
11 AM
Road running intervals 1:09:37 [5] 8.0 mi (8:42 / mi) +65m 8:29 / mi
shoes: Adrenaline 18
4 x (200@48 + 200 jog, 200@48 + 400 jog, 800@3:23 + 400 jog). Same workout as 2 weeks ago but in better form and with one more set. Lap times were highly consistent. There was a breeze down the straightaway, and the temperature was in the mid-60s.
Sunday Apr 21, 2019 #
1 PM
Road running 44:19 [3] 4.85 mi (9:08 / mi) +106m 8:33 / mi
shoes: Adrenaline 18
Easy run, after I let this morning's dim sum settle. Remarkably steady pace, and faster than I would have thought.
Saturday Apr 20, 2019 #
12 PM
Orienteering race 1:17:23 [4] 7.8 km (9:55 / km) +80m 9:26 / km
shoes: IceBug Olx 4
QOC Manassas, Red course. After tornado warnings last night and drizzle this morning, it turned out to be a very nice day. I ran a pretty good race, and although the navigation is not too hard in this park I've managed to mess it up before. Not this time. Mostly right on, but I lost a few minutes looking for #7 and #10 just off where they actually were. Lots of running, but it was hard to go fast with lots of water under foot, lots of downfall, vegetation thick in places.
Friday Apr 19, 2019 #
11 AM
Road running 37:24 [3] 4.01 mi (9:19 / mi) +76m 8:48 / mi
shoes: Adrenaline 18
Short and easy. Yesterday's effort knocked me out (literally -- I slept for an hour afterwards) and tomorrow there's orienteering, assuming tonight's expected rain doesn't wash it out.
Thursday Apr 18, 2019 #
11 AM
Road running tempo 1:09:35 [5] 7.74 mi (8:59 / mi) +97m 8:39 / mi
shoes: Adrenaline 18
Today's workout was 15 min R + 3 min E, 10 min R + 2 min E, 5 min R. I figure R is around 7:30 and E is 9:20. I did the intervals on the stretch of the Rock Creek trail between Knowles and Cedar Lane. There are a couple small hills near the Knowles end, but otherwise nearly flat.
From the GPS trace, I calculate paces 7:28, 7:34, and 7:32 for the 3 intervals. I'm not counting where I had to make a turnaround at the end of the 3rd interval to avoid running out of room.
From the GPS trace, I calculate paces 7:28, 7:34, and 7:32 for the 3 intervals. I'm not counting where I had to make a turnaround at the end of the 3rd interval to avoid running out of room.
Wednesday Apr 17, 2019 #
11 AM
Trail Running 1:12:15 [3] 7.32 mi (9:52 / mi) +113m 9:25 / mi
shoes: Adrenaline 18
Trail run on Northwest Branch trail. I parked at the Wheaton Dog Park, picked up the NW Branch trail at the Kemp Mill trailhead, and went down to the Northwood trail junction and back. Back inside the park, I took a different way back to the parking lot, mainly because there are crews out working on the section of the trail along Glenallan Ave., but it's a pretty steep climb.
It was only about another half mile from where I turned around to Colesville Road, and then I could have gone back up the other side on the Rachel Carson trail. Next time.
It was only about another half mile from where I turned around to Colesville Road, and then I could have gone back up the other side on the Rachel Carson trail. Next time.
Tuesday Apr 16, 2019 #
11 AM
Speed work intervals 46:27 [5] 5.25 mi (8:51 / mi) +50m 8:36 / mi
shoes: Adrenaline 18
6 x (400 R + 400 jog). Times were 98, 98, 96, 97, 96, 95.
In between the 4th and 5th interval I stopped to say hi to Jim Hage, who had just shown up at the track. He's a local legend, 6 years younger than me but always a much better runner. He remembered me, we had run together in the 80s with a mutual friend. At a race last year I went up to the podium to claim my award for 1st 60-69 and the guy seemed confused, shuffled papers, said, "You're not Jim Hage!" I said no, I'm not. "Well, where's Jim Hage?" (Answer: he didn't run, or I wouldn't have been there.)
In between the 4th and 5th interval I stopped to say hi to Jim Hage, who had just shown up at the track. He's a local legend, 6 years younger than me but always a much better runner. He remembered me, we had run together in the 80s with a mutual friend. At a race last year I went up to the podium to claim my award for 1st 60-69 and the guy seemed confused, shuffled papers, said, "You're not Jim Hage!" I said no, I'm not. "Well, where's Jim Hage?" (Answer: he didn't run, or I wouldn't have been there.)
Sunday Apr 14, 2019 #
10 AM
Orienteering 1:13:02 [3] 5.26 mi (13:53 / mi) +142m 12:49 / mi
shoes: Spirit OLX (last)
Quantico Classic, Day 2 Long Green. Much better performance today. Lost a little time here and there, but reasonable route choices and solid contact with the map. Second today in M60, but my 2-day combined is just dismal.
Saturday Apr 13, 2019 #
11 AM
Orienteering 1:10:05 [4] 4.1 mi (17:06 / mi) +59m 16:22 / mi
shoes: Spirit OLX (last)
Quantico Classic, Day 1 Middle Distance, Green. Not a very satisfactory performance. Bad mistake on 4 (went to 5 first, thought it was 4, realized my mistake when things didn't look right) and even worse mistake on 6 (thought I was on a bearing straight to it, was actually a long way off, should have relocated immediately but I kept thinking it was right there).
Looking at the gps route, I see I was pretty far off the line all the way, until the last few controls. That was certainly not my plan, so something to think about.
Looking at the gps route, I see I was pretty far off the line all the way, until the last few controls. That was certainly not my plan, so something to think about.
2 PM
Orienteering 23:09 [5] 1.96 mi (11:49 / mi) +29m 11:18 / mi
shoes: Spirit OLX (last)
Quantico Classic Relay. Lead-off runner on QOC's 9-point team, followed by Alex and Michael. I had a solid run, and fell into a pattern: navigated on my own towards the next control, then as I got close I could follow others into the control. That's the nice thing about running first leg. Alex and Michael ran well, but we were outclassed by NEOC (Jeff, Tim, Kristin -- what a powerhouse!).
Thursday Apr 11, 2019 #
12 PM
Road running 35:47 [3] 3.83 mi (9:20 / mi) +92m 8:41 / mi
shoes: Adrenaline 18
Wednesday Apr 10, 2019 #
7 AM
Speed work tempo 35:05 [5] 4.29 mi (8:11 / mi) +100m 7:38 / mi
shoes: Adrenaline 18
A repeat of last week's tempo run. It was a half-mile shorter, because I forgot to add the segment on Homewood Parkway. It was also slower. I just couldn't get my legs to move. First thing in the morning.
Tuesday Apr 9, 2019 #
11 AM
Road running 55:37 [3] 5.81 mi (9:35 / mi) +111m 9:02 / mi
shoes: Adrenaline 18
Easy run, mid-day, 70s and some cloud cover.
Monday Apr 8, 2019 #
11 AM
Speed work 1:02:16 [5] 6.98 mi (8:55 / mi) +35m 8:47 / mi
shoes: Adrenaline 18
3 x (200+200 jog, 200+400 jog, 800+400 jog). The 200s were all 45-46. The 800s were 3:21, 3:25, 3:27. I've been doing these things around noon, to hit the warm part of the day, but this was the day I should have switched to early morning. It was 80 on the track, and the heat was a problem on the longer intervals. Also, I need to bring water the next time.
Sunday Apr 7, 2019 #
11 AM
Road running 36:21 [3] 3.78 mi (9:38 / mi) +50m 9:15 / mi
shoes: Adrenaline 18
Low energy day. Short and slow.
Saturday Apr 6, 2019 #
11 AM
Road running 1:13:34 [3] 7.85 mi (9:22 / mi) +123m 8:56 / mi
shoes: Adrenaline 18
Almost 8 miles total, with 4 miles on the Rock Creek trail, from Plyers Mill to Stoneybrook, then up the steepest hill in the area past the temple, gaining a couple hundred feet in about 3/4 mile. I used to avoid going this way until I recently learned about the little exit trail just after the railroad bridge that bypasses the dangerous section on Capitol View Ave near the top.
Friday Apr 5, 2019 #
1 PM
Speed work tempo 38:58 [5] 4.82 mi (8:05 / mi) +110m 7:33 / mi
shoes: Adrenaline 18
Today's workout was 40 minutes at T pace, which should be around 7:40/mi for me, making it about 5 miles. I've always done 20 min T workouts at the track, where I can control the pace, but double that seems kind of crazy, 20 laps or so. So I did it on the road. Seems like it worked out pretty well, AP calculates my climb-adjusted pace as 7:33, Strava says 7:47. I tend to believe the Strava number in this case, because it took me a while to get up to speed. I should have done a warmup before starting the timer.
Thursday Apr 4, 2019 #
11 AM
Trail Running 1:01:01 [3] 6.47 mi (9:26 / mi) +163m 8:45 / mi
shoes: Adrenaline 18
Yesterday's effort made my legs cramp last night, and left me a little hypoglycemic today. I have no idea why that was so hard. It was stop and go (stop while taking photos and tagging them to my position, go when I jogged to the next interesting feature). I was wearing my hydration pack, which, despite weighing only about 4 lbs full, clearly made it harder to run. And the terrain was typical QOC spur and reentrant. I guess more training like that would be a good thing.
Anyway, on to today, low 60s, partly sunny, and a fine day for a road run.
Anyway, on to today, low 60s, partly sunny, and a fine day for a road run.
Wednesday Apr 3, 2019 #
1 PM
Orienteering 2:19:41 [2] 6.06 mi (23:03 / mi) +161m 21:18 / mi
shoes: Roclite 290 Black
Scouting at Prince William Oak Ridge area. Starting from the Oak Ridge camping area, I ran on the trail and road to a pullout on the Scenic Drive, then went into the woods, navigating on a custom map (exported from OCAD) using Avenza on my phone. I took a bunch of photos, and the app tagged them to my position with waypoints. My first experience with Avenza. It's the best app I've used for working on a custom map, but the map has to be geotagged in order to import it. After 2 hours I still had 80% power left. I'm not sure how the tracks and photos will export, but we'll see.
Tuesday Apr 2, 2019 #
12 PM
Road running intervals 50:15 [5] 5.68 mi (8:51 / mi) +53m 8:36 / mi
shoes: Adrenaline 18
Speed work at Einstein HS track. They've finished installing an artificial turf field, but they didn't do any work on the track. In fact, there is a little damage on the inside, next to the field.
6x(400 at R pace with 400 jog). Times were 1:34-1:35, but the last one was 1:36.
6x(400 at R pace with 400 jog). Times were 1:34-1:35, but the last one was 1:36.
Monday Apr 1, 2019 #
12 PM
Trail Running 49:34 [3] 5.14 mi (9:39 / mi) +95m 9:07 / mi
shoes: Adrenaline 18
Greenbelt Park Perimeter Trail clockwise.