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Training Log Archive: TomN

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Road running14 9:19:41 65.18(8:35) 104.89(5:20)
  Orienteering3 4:22:35 13.98(18:47) 22.5(11:40) 745
  Core strength7 1:37:00
  Trail Running2 1:09:38 7.2(9:40) 11.59(6:01)
  Speed work1 59:43 6.82(8:45) 10.98(5:26)
  Map Walk1 40:00 3.11(12:52) 5.0(8:00)
  Total24 18:08:37 96.28 154.95 745

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Tuesday May 31, 2016 #

Trail Running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Roclite 280-2015

This was supposed to be a 6-mile trail run up to Mt. Zircon and back. I had never been there before, even though it's highly recommended and very close to home. I followed the directions online, but it was tough to find. It seems like what used to be a gated entrance is now gateless and open, and I drove up the dirt road, which got increasingly sketchy, and after a couple of miles I came to a trailhead with no parking. I drove the van into some woods off the road, got out and headed up the trail. It was too steep for running, but I pushed hard and came out onto ledges and then the summit after about a mile. Looking again at others' descriptions, I believe I drove up the first 2 miles of the hike and only started on foot at the place where it got steep. The view at the top was great, and I'll definitely put this down for a future family outing.

Sunday May 29, 2016 #


Drove from Kensington MD to Hanover ME in about 11 hours, including spending an hour and a half with Mei-An in Exeter. No traffic, no construction, no accidents, no slowdowns. It was a breeze.

The climate has been out of kilter up here. There was very little snow this winter, although it was cold, and as a result, very little snowmelt this spring. The pond is about 4 feet lower than normal. The weather is warmer than usual at this time of year, and the water is warm too. That part of it is nice, but I can't put the dock in because it's sitting on dry land when it should be floating in water.

Saturday May 28, 2016 #

Road running 1:02:10 [3] 7.1 mi (8:45 / mi)
shoes: Adrenaline 16

What a difference a day makes. Couldn't lift my knees yesterday, but everything was fine today. A comfortable run on my favorite route, over the Beltway at Forest Glen, through the National Seminary, down to the creek, back under the beltway by the Mormon Temple, and up the long hill back into Kensington.

Friday May 27, 2016 #

Road running 33:58 [3] 3.8 mi (8:56 / mi)
shoes: Adrenaline 16

Morning run, going to get up close to 90 today. I had decided to do a longer run, but as soon as I got out the door I knew it wasn't going to happen. Really tired legs. So keep it short and try again tomorrow.

Thursday May 26, 2016 #

Trail Running 49:38 [3] 5.2 mi (9:33 / mi)
shoes: Adrenaline 16

Greenbelt Park Perimeter Trail. I've been using the distance on the park's mile markers. Even with the 3 or so hills, I think I should have been going more than 9:30 per mile. I suppose I could try to read the mileage off our O-map of the park for comparison.

Wednesday May 25, 2016 #

Road running 35:00 [3] 3.89 mi (9:00 / mi)
shoes: Adrenaline 16

Warm-up for 2-mile. A few min at race pace and 3 strides.

Road running race 14:40 [5] 2.0 mi (7:20 / mi)
shoes: Adrenaline 16

40th Anniversary Edition of the GSFC 2-mile "fun run." Yes, this race has been held twice a year continuously for 40 years. The first one I ran in was in 1982, I think. Today's time was well over what I figured it would be. My 2-mile split in the 5k a couple of weeks ago was 14:20, so I don't exactly understand how I could run 14:40 today. And yet it happened. One thing, it was over 80 and full sun today. We usually hold this race in mid-April, when the temperature at noon is usually in the 60s.

Tuesday May 24, 2016 #

Core strength 10:00 [3]

Core exercises, no leg work. 2-mile race tomorrow.

Sunday May 22, 2016 #

Orienteering race 1:41:07 [4] 7.4 km (13:40 / km) +380m 10:52 / km
shoes: Icebug olx 2nd

QOC Fountainhead Far West - Red. It rained the whole day. The course was physically difficult, with a lot of climb, and rain-saturated slopes. I did not go very fast, particularly at the beginning, and had no real motivation to push things, given the conditions. I left my glasses in the car (on purpose) and had to keep wiping off the magnifier, sometimes just pushing it out of the way. Still, solid navigation, with only one real mistake: going to #4 I somehow ran off the big ridge and had to spend some time figuring out where I was and how to get back up on it. Other time losses were due to looking for the control too early. That happened 3 times: on 4, 7, and 9. I think I just wasn't seeing the map clearly.

Map Walk 40:00 [3] 5.0 km (8:00 / km)
shoes: Icebug olx 2nd

To and from the remote start, in the rain. I started down the trail towards the start and then realized I had forgotten my e-punch. Kind of surprised there wasn't a clear and check at the remote start, because I know how easy it is to forget that. Also, there should have been water at the start. Maybe take about half of the water that was down at #114 and leave it at the start instead.

Edit: I hear there was a clear and check at the start, but it was off somewhere near a streamer. I also hear there was water nearby. Given that we only found the start because of some jackets hanging on trees, it seems unlikely that we would have explored for those other things.

Saturday May 21, 2016 #

Core strength 20:00 [3]

Core plus legs.

Friday May 20, 2016 #

Speed work 59:43 [5] 6.82 mi (8:45 / mi)
shoes: Adrenaline 16

Clear blue sky this morning for the first time in weeks, and tomorrow it's supposed to return to torrential rains. So today automatically got promoted to track day. 4x1000m with 4-min rest (600m slow jog) in between. I was trying to be relaxed about it and not obsess over splits and times. No checking the watch until the interval was over. Maybe I relaxed too much on the 3rd one. But whatever, it all felt good and the pace was fine. Times for 1k:

Thursday May 19, 2016 #

Road running 48:25 [3] 5.59 mi (8:40 / mi)
shoes: Adrenaline 16

Goddard perimeter road plus antenna range, at noon. Fine day for running.

Wednesday May 18, 2016 #

Road running 33:25 [3] 3.8 mi (8:48 / mi)
shoes: Adrenaline 16

Rain all day yesterday and threatening weather again this morning. Not very warm either. I put on a long-sleeve shirt in order to convince myself to get out the door.

Monday May 16, 2016 #

Core strength 12:00 [3]

Core plus legs.

Road running 40:00 [3] 4.5 mi (8:53 / mi)
shoes: Adrenaline 16

Goddard perimeter road. I remembered to start my watch this time but forgot to stop it. In any event, I took it at an easy pace.

Sunday May 15, 2016 #

Orienteering race 1:34:25 [4] 6.9 km (13:41 / km) +200m 11:57 / km
shoes: Icebug olx 2nd

QOC Combat Village Red. Fairly difficult navigation in subtle terrain, combined with unfortunate map printing, made for a tough run. The first control was described as a reentrant, and I spent some time looking in various likely reentrants before bailing back out to the road and taking a more careful approach. This time I followed the 1-contour ridge, figured out that the black x was a rootstock, and found the flag from there, on apparently flat ground.

After that I was a lot more careful (which meant slow) and avoided making any more big mistakes. I overran #6, must have gone right by it, because when I came back it was right where I thought it should be. Overran 8 too, and got into the complex reentrants to the north of it. No other problems but, as I said, kind of slow ticking off features.

A surprisingly fine afternoon, and a nice time meeting and yakking after the run.

Saturday May 14, 2016 #

Road running 55:21 [3] 6.39 mi (8:40 / mi)
shoes: Adrenaline 16

Hill repeats. I was going to do intervals on the track, but they were having a track meet. So I ran off in the other direction and did some hill repeats. 8xhills @30s, approx 1 min in between.

Friday May 13, 2016 #

Road running 41:59 [3] 4.9 mi (8:34 / mi)
shoes: Adrenaline 16

Morning run, gloomy and some drizzle, but better than the thunderstorms later on.

Thursday May 12, 2016 #

Core strength 10:00 [3]

Planks, squats, figure-8s

Road running 41:34 [3] 4.9 mi (8:29 / mi)
shoes: Adrenaline 16

At Goddard. Turned into a reasonably nice afternoon. More rain tonight.

Wednesday May 11, 2016 #

Road running 33:11 [3] 3.8 mi (8:44 / mi)
shoes: Adrenaline 16

Drumm loop. A light drizzle the whole time. It must have started just as I went out the door, because the roads were mostly dry, but pretty soon they were mostly wet, and so was I.

Monday May 9, 2016 #

Core strength 15:00 [3]

Core plus legs.

Sunday May 8, 2016 #

Orienteering race 1:07:03 [4] 8.2 km (8:11 / km) +165m 7:26 / km
shoes: Icebug olx 2nd

QOC Morven Park Long. Fun event in one of the most open parks we have. Mass start, 3 short loops in a random order, then a long loop in common. Navigation was pretty easy, but there did seem to be some kind of force field around controls 2 and 3 on the forested hillside. I was with the two leaders Amber and Vido going up the hill, but when I went to where I thought 2 would be and it wasn't there, they lost me for good, and I joined a growing crowd of zombies apparently wandering in random directions in search of brains. This was one case when I would have been much better off to just follow.

Saturday May 7, 2016 #

Road running race 22:28 [5] 5.0 km (4:30 / km)
shoes: Adrenaline 16

Race for the Cure-DC 5k. I really don't know what to think about this. I ran hard but only managed the same time as I've been running in various tempo workouts this spring. I was fairly sure I'd be under 22 minutes, but missed that target by 30 seconds. Disappointing, for sure.

In terms of logistics, I'd much rather run 5k on the local track than at a race like this. Up at 5:30 to get on the Metro and make it downtown in time for an 8 a.m. start, not enough sleep, headache and a bad stomach, too cold to hang around afterwards, and basically discombobulated for the rest of the day.

And while I'm complaining, they said no bag drops, bring only what you can wear. Really? On a 50-degree day with rain in the forecast? Despite the size of the event it's not at all runner-friendly.

1 Bob Draim 0:21:39 ALEXANDRIA, VA 61
2 Tom Nolan 0:22:28 KENSINGTON, MD 63
3 Joseph Cummings 0:24:59 WASHINGTON, DC 62

43rd out of 1,470.

Thursday May 5, 2016 #

Core strength 10:00 [3]

Planks, yada yada.

Wednesday May 4, 2016 #

Road running 32:30 [3] 3.8 mi (8:33 / mi)
shoes: Adrenaline 16

The usual morning loop. With 8 strides this time. No rain, but it rained last night, and it's going to rain today. And tomorrow, and the next day.

Tuesday May 3, 2016 #

Road running 32:30 [3] 3.8 mi (8:33 / mi)
shoes: Adrenaline 16

Same loop again. I know I should be doing actual training, but I can't find the motivation. Still rainy today, but at least it was warm.

Core strength 20:00 [3]

4-min plank plus 5-min legs. And some other things thrown in, apres-run. My lower back was kind enough to remind me this morning of the importance of this stuff.

I signed up for the Komen 5k this Saturday.

Monday May 2, 2016 #

Road running 32:30 [3] 3.8 mi (8:33 / mi)
shoes: Adrenaline 16

Drumm Ave. to Capitol View and back down via St. Paul and Mccomas. Not really raining, but there was water in the air.

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