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Training Log Archive: TomN

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Road running23 17:48:17 115.52(9:15) 185.91(5:45) 2001
  Hiking2 3:45:24 8.83(25:32) 14.21(15:52) 1034
  Orienteering2 2:59:16 11.55(15:31) 18.59(9:39) 355
  Speed work2 1:35:11 11.71(8:08) 18.85(5:03) 56
  Rock Climbing1 1:30:00
  Trail Running1 1:01:44 3.02(20:27) 4.86(12:42) 335
  Total30 28:39:52 150.63 242.42 3781
  [1-5]29 27:09:43

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Thursday May 30, 2019 #

11 AM

Road running 1:07:00 [3] 6.77 mi (9:54 / mi) +209m 9:02 / mi
shoes: Kayano 25

Howard Mountain loop. No visible megafauna this time. Temperature just above 50, but it's supposed to get up to the 60s this afternoon.

Wednesday May 29, 2019 #

3 PM

Hiking 1:17:24 [2] 3.0 mi (25:48 / mi) +311m 19:31 / mi
shoes: Roclite 290 Black

Repeat of the Mt. Will loop, in the other direction and at a more leisurely pace. The trailhead is right across the road from the transfer station, to which I had just paid a visit.

Tuesday May 28, 2019 #

11 AM

Hiking 2:28:00 [3] 5.83 mi (25:23 / mi) +723m 18:20 / mi
shoes: Roclite 290 Black

Puzzle Mountain up and back. It was in the mid-50s and overcast with high clouds when I started up, but the clouds came down and it started to rain about half-way up. I put on my raincoat and continued, and near the top (up about 3000 feet) it turned to sleet. I passed one snowbank in a little hollow. Still, there was a view through the gray sky off the summit to Howard Pond below. I snapped a picture and came back down. Not too slippery on the ledges and rocks.

Monday May 27, 2019 #

10 AM

Road running 1:05:31 [3] 6.68 mi (9:48 / mi) +200m 8:58 / mi
shoes: Kayano 25

A new neighbor I met yesterday told me about a route over the ridge and down to Route 2, so I ran it today. The first third follows an abandoned road up and around the shoulder of Howard Mountain, then joins a rough road down to Route 2, just as advertised. I saw a lot of moose droppings, then some fresh moose tracks in the mud, and then the moose in the woods. It left in a hurry. The last third of the route is on Howard Pond Road, climbing 500 feet or so from the valley.

Last night we were out in the canoe looking at the sky, and saw the Starlink satellite train passing overhead. It was a strange and almost disturbing thing to see. It looks unworldly, sort of menacing.

Sunday May 26, 2019 #

12 PM

Trail Running 1:01:44 [3] 3.02 mi (20:27 / mi) +335m 15:12 / mi
shoes: Roclite 290 Black

Mt. Will loop. It's a popular hike, right outside Bethel, with two nice viewpoints looking out over the Androscoggin valley. Most of the uphill was hiking, some of the ridge was too rough to run, but I pushed where I could. Very nice woods up on the ridge, with the spring foliage just coming in.

On Friday we had driven north through Memorial Day traffic, arriving at our summer cabin at night, with no electricity due to a power outage. It must have been recent, because the hot water was still hot. The plumber had been here the week before to drain the antifreeze and turn the water on. Temperature fell to the 40s overnight, but some time during the night the power came back on and the fan began to circulate the heat from the gas stove.

Saturday was lovely, sunny and 70, and I attended to the spring chores, clearing away all the leaves and branches, caulking a leaky window frame, emptying the mouse traps (16 mice in 2 traps) and putting in the dock. Ice-out on the lake was only 3 weeks ago, but as soon as it was gone the lake re-filled with slightly warmer water. At least I could wade in comfortably to assemble the dock parts.

Today was also nice, still warm, and I went out on the Mt. Will trail before noon. A front passed through in the afternoon, with a little spattering of rain and a lot of wind, raising whitecaps on the lake. Our daughter Mei-An is coming up from Boston tonight. Somewhat cooler weather ahead.

Thursday May 23, 2019 #

10 AM

Road running 1:11:41 [3] 7.57 mi (9:28 / mi) +168m 8:52 / mi
shoes: Kayano 25

Longish run, warm already at 10:30.

Driving to western Maine tomorrow, to open the cabin.

Wednesday May 22, 2019 #

10 AM

Speed work intervals 40:00 [5] 5.12 mi (7:49 / mi)
shoes: Fastwitch 9

At Sligo International track. 4x1000 with 600m jog in between. Times were 4:10, 4:08, 4:09, 4:10. Solid. Seems like these shoes are worth at least 10 seconds per k. Also, for the first time, I'm running these intervals too fast. I kept up that pace because I wanted to see the difference the shoes make, but I'm going to slow down next time.

Road running 20:23 [3] 2.08 mi (9:48 / mi) +57m 9:02 / mi
shoes: Fastwitch 9

I jogged over to Einstein HS track, but it was closed and there was construction work going on inside. I wonder what's going on.

I got a pair of racing flats, Saucony Fastwitch 9, and tried them out today. I've never run in anything but trainers before. I went to two of the top running stores in the area (RnJ and Fleet Feet), and neither of them had any true racing shoes in stock. They had some lightweight "minimal" shoes, 7-8 oz. nominal weight, but not even many of those in my size. But trying them on and talking to the salespeople was valuable, and I bought online.

I'm pretty happy with these shoes. They have quite a bit of medial support and they're only 6 oz. nominal weight (my trainers are around 12 oz). They have a slipper-like fit, similar to O-shoes. They encourage a more forward footstrike, which feels good at speed.

Tuesday May 21, 2019 #

12 PM

Road running 55:32 [3] 5.93 mi (9:22 / mi) +121m 8:49 / mi
shoes: Kayano 25

I was pretty beat up after Sunday's event, took a day off. Running felt fine today.

Sunday May 19, 2019 #

1 PM

Orienteering race 1:18:10 [3] 4.56 mi (17:08 / mi) +234m 14:47 / mi
shoes: IceBug Olx 4

QOC Pohick Bay, green course. It was hot, hot, hot this afternoon. I went slowly, and navigated well (except for going from 3 to 5, navigated perfectly but the wrong control, and only lost a few minutes). Had one fall, hit my knee and my hip. It only started hurting after I finished. Rick Oliver was about 6 seconds faster than me.

Saturday May 18, 2019 #

7 AM

Road running 29:54 [3] 2.67 mi (11:12 / mi) +13m 11:02 / mi
shoes: Adrenaline 18

Warm-ups.
8 AM

Road running race 36:12 [5] 5.0 mi (7:14 / mi) +22m 7:09 / mi
shoes: Adrenaline 18

Germantown 5-miler. Not a big race (400 or so) but attracts some fast runners. First place in 65-69, 3rd in 60-69 and not too far behind the first two.

The course is almost flat, but has a lot of tight turns, wrapping around an industrial park. I lost any sense of direction after the first few hairpins and doglegs, but I knew where we were when we entered the final half-mile.

I ran a pretty good race, could maybe have pushed a little harder in the 4th mile, but felt very strong in the 5th mile and passed a lot of runners, including the second-place guy in my age group, finishing only 7 seconds ahead of him.

Friday May 17, 2019 #

10 AM

Road running 35:51 [3] 3.82 mi (9:24 / mi) +63m 8:56 / mi
shoes: Kayano 25

30 min light run plus 4 strides. Race tomorrow.

Thursday May 16, 2019 #

11 AM

Road running 36:18 intensity: (9 @0) + (9 @1) + (9 @2) + (13:16 @3) + (6:37 @4) + (15:58 @5) 3.93 mi (9:15 / mi) +81m 8:41 / mi
ahr:139 max:174 shoes: Kayano 25

Light run today, a mini-taper for this weekend.

Wednesday May 15, 2019 #

11 AM

Road running 1:07:15 [3] 7.47 mi (9:00 / mi) +60m 8:47 / mi
shoes: Kayano 25

Longish run, sunny and 60s, really quite lovely down on the Rock Creek trail. These runs have been getting noticeably faster, no apparent change in effort.

Tuesday May 14, 2019 #

11 AM

Speed work intervals 55:11 [5] 6.59 mi (8:22 / mi) +56m 8:09 / mi
shoes: Kayano 25

Intervals at Einstein track. 4x1000 with 600m jog. Times were 4:17, 4:18, 4:18, 4:20. Mid-50s, with gusty winds.

Monday May 13, 2019 #

11 AM

Road running 40:42 [3] 4.44 mi (9:10 / mi) +90m 8:37 / mi
shoes: Kayano 25

Took yesterday off. Felt cruddy. Went up to Patapsco in the pouring rain to attempt to retrieve an orphaned control flag, and I thought I knew where it was, but couldn't find it. Crossing Rockburn Branch was exciting. It was so swollen I couldn't see the trail on the other side. It was deep and fast, and I wasn't inclined to wade it. But there was a tree. There's no reason I couldn't have balanced on it, except the weird loss of horizon when you see the water rushing underneath. So I went on hands and knees. Turns out someone had picked up the control on Friday.

Today the weather radar showed a half-hour gap in the rain, so I took it. It was right on. My run took 40 minutes, and the last 10 minutes were pouring rain, and cold.

Saturday May 11, 2019 #

11 AM

Road running 55:14 [3] 5.8 mi (9:32 / mi) +131m 8:54 / mi
shoes: Kayano 25

Patapsco parks cancelled today's event on account of rain last night. They're sticklers. So I ran instead.
1 PM

Rock Climbing (Great Falls) 1:30:00 [0]

Then I convinced Rob to go climbing at Great Falls. There was a 4-hour window before it was supposed to rain. Traffic was terrible going there, and even worse coming back. Something has to be done about Washington DC traffic.

This was the first time in more than 20 years that either of us had been to Great Falls. The park has been working (for more than 20 years) on the trails and historical structures, and as expected we had a little trouble figuring out where we were on the renovated trails. We roped up Dr. Needlepoint, a classic 5.9 that we knew very well back in the day. It just spit us out. We got less than half-way up with 3 tries each.

We explored our way to the Aid Box, which is now impossible to get to if you obey the trail closures, but we got there through the woods. It's a gorgeous place, all planes and angles and pointy-topped gray rock, and we roped up Splinters, a 5.7 that is the next-to-easiest route on that crag. Rejected again. I couldn't remember the moves, and I'm sure I used to coach beginners up the route. And my hands were not working well. By this point we'd spent a couple of hours at the park, and it was starting to rain. We bolted for the car.

A few thoughts: first, it's pretty clear these routes are not being climbed very much nowadays. On any Saturday there would be ropes on every crag and locals giving unsolicited beta to anyone showing the least hesitation. Now there is vegetation growing on the ledges and down-climbs, and indistinct pathways in the woods. We saw no one else climbing, and it was a perfect afternoon. It's because of the gyms. Second, there is a lot of conditioning necessary before you can climb on real rock. Your hands need toughening, because the holds are sharp with embedded crystals. Your forearms need work, because it's hard to hold on for the multiple reps and rehearsals necessary to succeed on these routes. The difficulty ratings are fair, but only if you have a solid base of climbing on these kinds of crags. I remember the first time I climbed a 5.9 at Great Falls, in the early '80s, and it was after 3 of us had spent weeks and weeks trying to get up this one route (it was Diagonal, in the Aid Box). Then suddenly we all could. You have to pay your dues.

I'm ready for more, but I see it's going to take some time.

Friday May 10, 2019 #

10 AM

Road running 1:05:15 [3] 6.89 mi (9:28 / mi) +157m 8:50 / mi
shoes: Kayano 25

Through the National Seminary down to Rock Creek and back up Old Spring Road.

Thursday May 9, 2019 #

11 AM

Road running 42:59 intensity: (29:14 @3) + (1:33 @4) + (12:12 @5) 4.52 mi (9:30 / mi) +106m 8:52 / mi
ahr:129 max:186 shoes: Kayano 25

Easy recovery run.

Wednesday May 8, 2019 #

11 AM

Road running 16:59 [3] 1.52 mi (11:10 / mi) +2m 11:08 / mi
shoes: Kayano 25

Warm-ups at Greenbelt Lake. Over in the end of the field by the finish there was an interesting show going on. A fox and a turkey vulture were fighting over some dead thing. It looked like the fox may have won -- the buzzard flapped up and perched on a tree while the fox ran in and out of the field. When he left, the buzzard came back, probably looking for scraps.
12 PM

Road running race 45:22 [5] 6.21 mi (7:18 / mi)
shoes: Kayano 25

87th NASA-Goddard 10k Race. 4-3/4 laps around Greenbelt Lake (Buddy Attick Park). I'm happy with the time, almost 30s faster than the Turkey Chase last November. About as flat as a road course can be, actually a packed dirt trail almost the whole way around. Lap times were pretty consistent, a little slow on the 3rd full lap but that was deliberate -- I wasn't ready to shift into 1-1 breathing. Lap times: 7:49, 9:22, 9:22, 9:29, 9:22.

I skipped last fall's edition of this race, but I ran it last spring in 48:08. That's a pretty big jump. News flash: training works.

Tuesday May 7, 2019 #

12 PM

Road running 37:31 [3] 4.0 mi (9:23 / mi) +63m 8:57 / mi
shoes: Kayano 25

30 min easy, plus 4 strides. Race tomorrow.

Monday May 6, 2019 #

11 AM

Road running 48:15 [3] 5.04 mi (9:35 / mi) +131m 8:52 / mi

Wow, tired legs.

Sunday May 5, 2019 #

11 AM

Orienteering 1:41:06 [3] 6.99 mi (14:28 / mi) +121m 13:44 / mi
shoes: IceBug Olx 4

QOC Gunston Hall Red. My navigation was right on, only my control selection was off. I made good time through the first 6 controls, taking the road from 5 to 6, cutting in right by #9, then following, and eventually crossing, the ridge. Then instead of going to #7 I went to #14, who knows why. Not blaming the map, but the numbers and the control circles seemed to be on two different maps. Recovered from that mistake with another long run back down the road, and probably lost around 18 minutes, as well as a lot of energy.

No issues after that with any of the routes or controls, just flagging energy towards the end. I liked Sid's course design.

Saturday May 4, 2019 #

11 AM

Road running 57:49 [3] 5.95 mi (9:43 / mi) +122m 9:08 / mi
shoes: Kayano 25

Slow run today. Yesterday's workout didn't feel that hard while I was doing it, but afterward it did.

Speaking of which, a report on the new IAAF Nutrition consensus hit my news feed recently, specifically the recommendations for protein consumption for athletes in training. A 150 lb. runner doing long and/or hard workouts (yeah, that's me) should be eating about 100g of protein per day. And it's not sufficient to just get the protein after your workout, or in one meal. You have to basically keep the protein going in continuously for 24 hours, for full recovery. So, 20g of protein 5 times a day: 3 meals plus two snacks. That's quite a bit more than I've been eating.

I went to Costco and got a half-gallon of greek yogurt (20g/cup) and some protein shakes (30g ea.). Let's see how this works.

Friday May 3, 2019 #

11 AM

Road running intervals 55:58 [5] 6.57 mi (8:31 / mi) +59m 8:17 / mi
shoes: Kayano 25

At Einstein track. 4x(1000 + 600 easy). Times were 4:27, 4:25, 4:21, 4:23. They were a little slow, target was more like 4:21. But the intensity felt right.

Thursday May 2, 2019 #

11 AM

Road running 1:07:58 [3] 7.51 mi (9:03 / mi) +95m 8:43 / mi
shoes: Kayano 25

Longish run on Rock Creek bike path.

Wednesday May 1, 2019 #

11 AM

Road running 34:42 [3] 3.16 mi (11:00 / mi) +23m 10:45 / mi
shoes: Adrenaline 18

Warmups.
12 PM

Road running race 13:56 [5] 2.01 mi (6:56 / mi) +28m 6:39 / mi
shoes: Adrenaline 18

87th NASA Intracenter 2-Mile Run. Over 600 runners, and fine conditions. I was just delighted with this time. The last time I ran under 14 minutes was in 2013, when I had just turned 60. I didn't think I'd ever see the other side of 14 minutes again.

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