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Training Log Archive: TomN

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  Road running20 13:00:17 91.77(8:30) 147.7(5:17)
  Orienteering4 5:12:00 14.52(21:29) 23.37(13:21) 37511c
  Core strength3 1:30:00
  Speed work2 1:12:22 8.11(8:56) 13.05(5:33)
  Trail Running1 44:00 5.2(8:28) 8.37(5:15)
  Total29 21:38:39 119.6 192.48 37511c

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Tuesday Jul 31, 2012 #

12 PM

Trail Running 44:00 [3] 5.2 mi (8:28 / mi)
shoes: Adrenaline 2

Greenbelt Park perimeter trail.

Monday Jul 30, 2012 #

12 PM

Road running 42:00 [3] 4.8 mi (8:45 / mi)
shoes: Adrenaline 2

GSFC perimeter road, the long way around the parking lots.

Sunday Jul 29, 2012 #

8 AM

Road running 42:00 [3] 5.0 mi (8:24 / mi)
shoes: Adrenaline 2

Sligo loop.

Saturday Jul 28, 2012 #

10 AM

Orienteering 2:00:00 [3] 4.0 km (30:00 / km)
shoes: Inov8 X-Talon

Training exercise at Prince William National Forest Park. Each person was assigned a control to set. Starting from your control, you were to complete the route in a circle back to your control, take it down, and return to the start area. For most of us, it didn't quite go according to plan. The courses (2 options, long and short) were long for the time limit, and I think everyone skipped at least one control. I hung my control in what turned out to be the wrong reentrant, relocated, and spent 20 minutes trying to find where I had hung it. Gave up, went out on the course, somehow managed to get way off route and fetched up on the road just off the north side of the map. At that point I figured it was time to go back to look for my control. Eventually found it by retracing my steps. Now I know where it was and where it should have been, and it was a pretty tough spot.

Ended up with not much total distance and a lot of walking. It was hot and humid, but the forest was actually pretty nice.

Friday Jul 27, 2012 #

10 AM

Road running 42:00 [3] 4.8 mi (8:45 / mi)
shoes: Adrenaline 2

GSFC perimeter road.

Thursday Jul 26, 2012 #

12 PM

Road running 44:00 [3] 5.0 mi (8:48 / mi)
shoes: Adrenaline 2

GSFC perimeter road. Met up with Coach Jake and ran with him back to health unit, then finished my run. Distance and time approximate.

Wednesday Jul 25, 2012 #

Road running 48:00 [3] 5.6 mi (8:34 / mi)
shoes: Adrenaline 2

GSFC Perimeter road with an extra loop around the pond. http://www.gmap-pedometer.com/?r=5578667

Butterflies this run:
Tiger Swallowtail 4
Buckeye 1
Pearl Crescent 1

Tthe last few days have seen changes in what's on the wing. It's been doldrums. Now, Tigers are everywhere. Other blackish swallowtails are evident. Buckeyes are new. I've seen a Monarch, a summer Fritillary, and a mess of skippers that I can't identify.

Tuesday Jul 24, 2012 #

3 PM

Road running 33:00 [3] 3.8 mi (8:41 / mi)
shoes: Adrenaline 3

Drumm loop. Visited Addie at NIH this morning. Meetings the rest of the day. Sandwiched the run in between.

Monday Jul 23, 2012 #

Note
(rest day)

Not intended to be a rest day. Packed my running stuff but forgot my shorts. Couldn't get home for a late run because my car was in the shop. Couldn't run when I got home because dinner was on the table. Couldn't run after that because dinner was good and I ate a lot.

Saturday Jul 21, 2012 #

8 PM

Road running warm up/down 12:00 [3] 1.38 mi (8:42 / mi)
shoes: Adrenaline 2

Warm-up in Rockville. Easy run, with a couple of strides.
9 PM

Road running race 35:17 [5] 8.0 km (4:25 / km)
shoes: Adrenaline 2

Rockville Twilighter 8K. A little disappointing finish, wanted to be about a minute faster. 8th place (out of 64) in 55-59, wouldn't have made top 3 in 60+.

There were about 2600 runners, and I know some who do this event year after year, but I don't see the attraction. It's dark, you can't see what's under your feet, can't see your watch, can't even see the finish line until you step on it. The start is claustrophobic with no attempt to arrange runners by speed (except for the "elites" who gather in a separate area and get a free pass up to the front). I spent 5 minutes in line for the porta-johns and 5 minutes trying to work my way up towards the start, they held us for another 5 minutes, my warmup was all gone, still walking when I crossed the starting line, and had to dodge hundreds of ridiculously slow runners blocking the way over the first mile (what were they thinking when they lined up?). Lots of tight turns throughout the course, including a couple of gratuitous hairpins in the Montgomery College parking lot.

Even after the first mile, it was still chaotic. I was passing and being passed the whole time, and never got in with anyone running at my pace. Crossed the finish with people much slower and much faster than me. So what's the point of a race? Who am I racing against? I could do the same thing by myself, save the $40 entry fee, and pick a better time of day to run.

Addie did a creditable job, finishing in 53:08, her first time at any distance over 2 miles, jogged steadily the whole way, and enjoyed the whole experience.

Friday Jul 20, 2012 #

Core strength 30:00 [1]

Core strength circuit plus stretching.

Thursday Jul 19, 2012 #

5 PM

Road running 42:00 [3] 4.8 mi (8:45 / mi)
shoes: Adrenaline 2

Forest Glen-Ga. Ave. loop. Easy pace with 4x20-sec strides.

Wednesday Jul 18, 2012 #

8 AM

Road running 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: Adrenaline 2

Forest Glen-Linden Lane-Beach Drive-Old Spring Road, in the morning because of 100+ temperature forecast.

Tuesday Jul 17, 2012 #

8 AM

Road running 33:00 [3] 3.8 mi (8:41 / mi)
shoes: Adrenaline 2

Drumm loop. Time-constrained this morning, needed to take Addie to the doctor and get to work by 10 for a Mars surface simulation exercise, so I took what I could get. Hot already at 8:30 a.m.

Monday Jul 16, 2012 #

Core strength 30:00 [1]

Core strength and stretching. Been ignoring this. Also going to take a running day off. I broke 30 miles this last week, for the first time in more than 20 years.

Sunday Jul 15, 2012 #

4 PM

Road running 33:00 [3] 3.8 mi (8:41 / mi)
shoes: Adrenaline 2

Drumm loop. Kept putting a run off, until the thunderstorms were obviously approaching, and it was now or never. Got back with enough time to mow the lawn before the downpour.

Saturday Jul 14, 2012 #

4 PM

Orienteering 1:30:00 [4] *** 7.3 km (12:20 / km) +375m 9:49 / km
11c shoes: Inov8 X-Talon

Training event by Mark Mace at McKeldin. Time is a guess, wasn't carrying a watch. Fast course, and the woods were in good shape, except for spider webs, and lots of stilt grass. Stilt grass covering fallen branches was treacherous -- I stumbled a few times and was lucky each time to land on a flat spot and avoid a fall. I had trouble with a couple of the small point features but kept up the speed the rest of the time as much as the heat and humidity permitted.

Friday Jul 13, 2012 #

Road running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Adrenaline 2

Hill reps at GSFC. 4x275m up hill, with jog down on perimeter road and a downhill stride. Supposed to be 10K pace on the hills, but it's really hard to judge pace on this workout. You think you're at 10K pace, then the hill catches up with you, and suddenly you're gasping every step. But no slowing down, so I'll call it 10K pace but 400m effort.

Thursday Jul 12, 2012 #

Speed work 22:22 [4] 5.0 km (4:28 / km)
shoes: Adrenaline 3

Tempo run at Einstein track. Target pace was 1:47 per lap, actual=1:47.3. Not too bad! I was using auto-lap on the Garmin, but it kept having lap creep, so its lap times were all long. It's pretty good for counting laps, though.

Road running 20:00 [3] 2.22 mi (9:00 / mi)
shoes: Adrenaline 3

Warm-up to and from the track, with some strides.

Wednesday Jul 11, 2012 #

Road running 41:00 [3] 5.2 mi (7:53 / mi)
shoes: Adrenaline 2

Greenbelt Park perimeter trail. Something wrong here. I didn't run sub-8-minute miles, and this time I kept track of time, so I have to conclude the length reported by the Park Service is wrong.

Tuesday Jul 10, 2012 #

7 AM

Road running 33:00 [3] 3.8 mi (8:41 / mi)
shoes: Adrenaline 2

Drumm loop.

Monday Jul 9, 2012 #

Road running 41:00 [3] 4.8 mi (8:32 / mi)
shoes: Adrenaline 2

Forest Glen - Ga. Ave. loop at easy pace. http://www.gmap-pedometer.com/?r=5551077

Saturday Jul 7, 2012 #

4 PM

Orienteering 1:00:00 [2] 3.0 mi (20:00 / mi)
shoes: Inov8 X-Talon

SSS Training with the Merkas. Memory-O, spent lots of time going the wrong way and looking in the wrong places.

Friday Jul 6, 2012 #

8 AM

Road running 34:00 [3] 3.8 mi (8:57 / mi)
shoes: Adrenaline 3

Thursday Jul 5, 2012 #

Speed work 50:00 [4] 5.0 mi (10:00 / mi)
shoes: Adrenaline 3

Intervals at Einstein HS track. 3x1000 in 4:08, 4:08, 4:11, 4 min jog between. I knew that last one was going to be slow after the first 200. Target was 4:07.

Wednesday Jul 4, 2012 #

9 AM

Road running 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: Adrenaline 3

Forest Glen-Linden Lane-Beach Drive-Old Spring Road. http://www.gmap-pedometer.com/?r=5543801

Lots of trees down across the path going down from Linden Lane to Beach Drive. The morning was cloudy and even a few drops of rain. Comfortable conditions, and I felt pretty strong all the way through.

Tuesday Jul 3, 2012 #

8 AM

Core strength 30:00 [1]

Taking a day off, hopefully a long run tomorrow.

Monday Jul 2, 2012 #

12 PM

Road running 35:00 [3] 4.2 mi (8:20 / mi)
shoes: Adrenaline 2

GSFC perimeter road. Some shortcuts, but pretty fast pace.

Sunday Jul 1, 2012 #

11 AM

Orienteering 42:00 [3] 4.5 mi (9:20 / mi)
shoes: Adrenaline 3

First run on the spare pair of Brooks Adrenaline GTX-11s (April 2012 closeout at RnJ) because I left the other pair at work. I planned to go get them over the weekend but everything was shut down because of the storm. Speaking of which, what is this "derecho" storm business? As in the opposite of "tornado"? The news is acting like this is a regular thing, but no one I know has ever heard of it before. I suspect it was recently invented, and I'm not aware of a coherent way to distinguish it from any other frontal thunderstorm line.

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