Training Log Archive: TomNIn the 31 days ending Jul 31, 2015:
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Friday Jul 31, 2015 #
Trail Running 49:30 [3] 5.2 mi (9:31 / mi)
shoes: Adrenaline 14-2nd
Perimeter trail again. A lot nicer than the past two days. Sweat was actually evaporating, as opposed to just dripping off.
Thursday Jul 30, 2015 #
Road running 38:00 [3] 4.2 mi (9:03 / mi)
shoes: Adrenaline 14-2nd
Goddard perimeter road. Oof, conditions were brutal today. Somewhere in the 90s with high high humidity. I felt kind of light headed afterwards, and tingly in the fingers. Probably too hot to run.
Wednesday Jul 29, 2015 #
Trail Running 48:00 [3] 5.2 mi (9:14 / mi)
shoes: Adrenaline 14-2nd
Greenbelt Park Perimeter Trail. Time just flew by. And my clothes were soaked -- it was incredibly humid. It rained on the short drive there, and it rained again on the short drive back. It didn't rain when I was running, but everything was wet anyway.
Sunday Jul 26, 2015 #
Speed work 45:00 [5] 5.3 mi (8:29 / mi)
shoes: Adrenaline 14-2nd
VO2max intervals at Einstein HS track. I was up early, who knows why, and it was 70F at 6:30 a.m. So, another bout of 4x1000. I didn't know what to expect given the fairly hard run in terrain yesterday. Figuring around 4:20 would be good, and that was pretty darn close. Splits:
4:19
4:19
4:19
4:22
A lap and a half in between, about 4:00. My legs were toast on the 4th one. The others felt o.k, intensity a little down from last time. There were a lot of walkers on the track this morning, clogging up the inside lanes as usual. One other guy running, and he didn't seem to care what lane he was in. But surprisingly, they all sort of drifted out and gave us the inside, which was nice.
4:19
4:19
4:19
4:22
A lap and a half in between, about 4:00. My legs were toast on the 4th one. The others felt o.k, intensity a little down from last time. There were a lot of walkers on the track this morning, clogging up the inside lanes as usual. One other guy running, and he didn't seem to care what lane he was in. But surprisingly, they all sort of drifted out and gave us the inside, which was nice.
Saturday Jul 25, 2015 #
Orienteering 1:22:51 [3] *** 7.4 km (11:12 / km) +275m 9:26 / km
14c shoes: Icebug olx 2nd
Training course set by Greg Lennon at Little Bennett, piggybacking on the Outdoor Festival. There was a central loop of 5 controls that we traversed twice, and the idea was to take a different route to each control and then compare times. E-punching was key to this exercise. My plan was to go straight on the first loop and try something different -- avoid climb or green woods, or take a trail -- on the second. Overall, I was 29 seconds faster on the second loop (8-13) than the first loop (2-7). On a couple of legs, the second alternative was clearly faster. The direct route 3-4 was slow for some reason, but the alternative (road to field) was great. Same on 7 -- the direct route tied me up in some green slash, but the alternative just to the west was super nice woods. Oddly, I missed the best route on the long leg to 6 (the trail), and neither of my other attempts were particularly good. Both times I thought I was farther along than I actually was, which caused me to slow down.
Something else struck me about this exercise. The act of thinking about alternatives put the whole leg more clearly in my head. Too often, it seems, I don't think enough about my route plan, and then I have trouble focusing on the execution of it.
Something else struck me about this exercise. The act of thinking about alternatives put the whole leg more clearly in my head. Too often, it seems, I don't think enough about my route plan, and then I have trouble focusing on the execution of it.
Friday Jul 24, 2015 #
Road running 33:54 [3] 3.8 mi (8:55 / mi)
shoes: Adrenaline 14
Drumm loop, morning run. said hi to Matthew, a dog-walking friend, at the park. His dog, Kevin, was way off on the other side. I don't know if Kevin would recognize me without Jasmine. (Many of the other dog owners don't recognize me when I'm running, as opposed to dog-walking.)
Thursday Jul 23, 2015 #
Road running 36:10 [3] 4.4 mi (8:13 / mi)
shoes: Adrenaline 14-2nd
Goddard perimeter road. Still a nice weather pattern, clear sky and low humidity. I deliberately tried to keep my cadence high, and ended up with a pretty fast run.
Wednesday Jul 22, 2015 #
Road running 1:07:00 [3] 7.5 mi (8:56 / mi)
shoes: Adrenaline 14
This fine day basically demanded a longer run. Temp in the 60s this morning, and dry. Through Forest Glen, past the pagoda, down to Beach Drive by the temple, up the long hill to the town.
Monday Jul 20, 2015 #
Road running 35:00 [3] 3.8 mi (9:13 / mi)
shoes: Adrenaline 14
Sluggish run around the neighborhood in the early morning. Then breakfast, coffee, and wham, fell asleep again. Eventually showed up at work. The nice thing about a late drive-time is listening to Diane Rehm on the radio.
Sunday Jul 19, 2015 #
Orienteering 1:36:00 [3] 6.4 km (15:00 / km) +340m 11:51 / km
shoes: Icebug olx 2nd
Ran my own red course from the training yesterday. It went really well. Having been out there last week really boosted my confidence. It's not that I memorized things, it's more the belief that I'll see the reentrants and ditches and trails and rides when I come to them. In any event, I kept up good speed, maybe not maximum speed, and only had to slow down to spot the streamers.
I inspected 3 controls that people had reported problems with yesterday, and also picked up the water stop. All told, that was at least 10 minutes extra time, maybe more. I moved one streamer, replaced another one, and confirmed that the third one was in the right place. The one that was right, #38 (8 on Blue, 7 on Red and Green, in the broken ground) had been reported by several people as hung in the wrong place. Maybe it got moved yesterday, because it was certainly right when I got there today.
It was ridiculously hot even in the morning, and I must have sweated out 2 quarts of water. I want to run the course again when it's cooler. I should be able to get down around an hour.
I inspected 3 controls that people had reported problems with yesterday, and also picked up the water stop. All told, that was at least 10 minutes extra time, maybe more. I moved one streamer, replaced another one, and confirmed that the third one was in the right place. The one that was right, #38 (8 on Blue, 7 on Red and Green, in the broken ground) had been reported by several people as hung in the wrong place. Maybe it got moved yesterday, because it was certainly right when I got there today.
It was ridiculously hot even in the morning, and I must have sweated out 2 quarts of water. I want to run the course again when it's cooler. I should be able to get down around an hour.
Friday Jul 17, 2015 #
Road running 38:00 [3] 4.2 mi (9:03 / mi)
shoes: Adrenaline 14
More running. Didn't feel like it this morning, ready to go out by noon, but cut it short. Out of steam. Needed food.
Thursday Jul 16, 2015 #
Trail Running 50:00 [3] 5.2 mi (9:37 / mi)
shoes: Adrenaline 14
Greenbelt Park Perimeter Trail on an incredibly nice morning.
Wednesday Jul 15, 2015 #
Trail Running 40:00 [3] 4.5 mi (8:53 / mi)
shoes: Adrenaline 14
Mostly trail run at Wheaton Regional Park, starting from the dog park area, going in on the little trail off the middle of the parking lot.
Monday Jul 13, 2015 #
Speed work 35:24 [3] 3.8 mi (9:19 / mi)
shoes: Adrenaline 14
It hadn't started raining yet so I ran before breakfast. I must have been slow, because the watch doesn't lie, but I didn't feel slow.
Sunday Jul 12, 2015 #
Speed work 50:00 [5] 5.5 mi (9:05 / mi)
shoes: Adrenaline 14
VO2max intervals at Einstein HS track. I should have gotten up an hour earlier. As it was, I didn't get to the track until about 8, and it was already pretty warm. Clear skies, low humidity, and shade only on the curve at one end of the track. I was figuring 4:20 would be a good target. I think I ran these things too fast last time, and plus the conditions weren't so good today. 4x1000 times:
4:17
4:21
4:18
4:21
400m jog (3:00) after the first one, then went to 600m (4:30). That may explain the 3rd interval.
4:17
4:21
4:18
4:21
400m jog (3:00) after the first one, then went to 600m (4:30). That may explain the 3rd interval.
Friday Jul 10, 2015 #
Trail Running 49:50 [3] 5.3 mi (9:24 / mi)
shoes: Adrenaline 14
Greenbelt Park Perimeter Trail. A nice day, mid-80s and clear. There was running water in the trail, and lots of mud and standing water, even though there hadn't been rain for many hours. I guess what the weather people have been saying is right -- the ground is saturated. Muddy shoes and splats all up my legs. Clearly slower going than a run on the road.
Thursday Jul 9, 2015 #
Road running 1:08:22 [3] 7.5 mi (9:07 / mi)
shoes: Adrenaline 14
Same long run as last week. It was pretty hot by 10:30 but other than that a good day for it. No run yesterday and nothing much going on today.
Tuesday Jul 7, 2015 #
Road running 40:00 [3] 4.5 mi (8:53 / mi)
shoes: Adrenaline 14
Around the Goddard perimeter road. The ground is pretty wet -- the road was muddy in places, and at the base of the hill a car or truck had evidently tried to drive up but spun out and backed down. Hot but not as humid today, actually felt pretty good to run.
Monday Jul 6, 2015 #
Road running 32:14 [3] 3.8 mi (8:29 / mi)
shoes: Adrenaline 14
Drumm loop in the morning, rainstorms forecast for later on. I pushed the pace a little bit.
Sunday Jul 5, 2015 #
Map Walk 2:01:00 [3] 4.5 mi (26:53 / mi)
shoes: Icebug olx 2nd
At Francis's suggestion, I drew some courses at Fountainhead West and put out some streamers. Woods were fine, no need for leg or arm covering, but 100% humidity and everything was soaking wet within minutes.
Saturday Jul 4, 2015 #
Road running 33:45 [3] 3.8 mi (8:53 / mi)
shoes: Adrenaline 14
Drumm loop. Kind of spooky, no traffic at all this morning.
Friday Jul 3, 2015 #
Road running 45:46 [3] 5.0 mi (9:09 / mi)
shoes: Adrenaline 14
Road run with hill intervals. 6 hills at approx. 75s, pushing fairly hard. About 3:00 slow jog (downhill) in between. I used the upper section of Edgewood road, from Drumm Ave. to the park, and came back around on Ferndale.
Wednesday Jul 1, 2015 #
Orienteering race 27:10 [4] *** 2.4 km (11:19 / km)
20c shoes: Adrenaline 14
WPFG Sprint, Red course. Thanks, Keg and Valerie, for letting us run this and last Sunday's course after the competitive race. This was the first event on Tom Strat's new map of the GMU campus. Addie and I got there just after the rain had stopped. I took the last pre-sealed red map and went right out, while Addie waited a couple of minutes for Valerie to scrounge up another map.
Keg designed a fine course, lots of route choice and plenty of opportunities to get yourself dead-ended. It took me the whole of the first leg to get into the map scale, going pretty slowly. After that I ran well except for one big disaster on #11. At least I had anticipated the difficulties and was trying to work out a way around them, but it involved starting out running in the opposite direction, and that made me turn left instead of right, and when I realized the problem I tried to keep going on the left-hand route instead of immediately turning back. So, a 5-minute leg.
Good fun, and the general consensus was that we (the club) need to do more campus sprints like this.
By the end of the course my glasses had fogged and sweated up, and so had my magnifier. In the dark post-rainstorm conditions I could barely read the map at all through two glass layers, even when they were clean. I'm thinking I need to try contact lenses.
Keg designed a fine course, lots of route choice and plenty of opportunities to get yourself dead-ended. It took me the whole of the first leg to get into the map scale, going pretty slowly. After that I ran well except for one big disaster on #11. At least I had anticipated the difficulties and was trying to work out a way around them, but it involved starting out running in the opposite direction, and that made me turn left instead of right, and when I realized the problem I tried to keep going on the left-hand route instead of immediately turning back. So, a 5-minute leg.
Good fun, and the general consensus was that we (the club) need to do more campus sprints like this.
By the end of the course my glasses had fogged and sweated up, and so had my magnifier. In the dark post-rainstorm conditions I could barely read the map at all through two glass layers, even when they were clean. I'm thinking I need to try contact lenses.