Training Log Archive: TomN

Shadowing a newish orienteer on the yellow course. This works out pretty well, and we should be doing it more. Also control pickup afterwards.

QOC Swanson Road Green. I tried to run this course pretty hard. I generally took good routes to controls, with good position knowledge. Lots of issues with precision navigation to controls. On 4, I botched the run-in down the ridge before the control, picking up more of the abandoned trail than was on the map, and getting to the river too far downstream. i was pretty sure what had happened, but it still took too long to get back upstream and find the ridge with the control. On 7, the route seemed good on paper, but it was a hard fight, and if it were not for the power line I wouldn't have known where I was. I don't know what to do about the control-picking problems. That seems to be where I have the most trouble these days.

Green - Splits

Tempo run, 5K at threshold pace, at Einstein track. Since my 2mi time this week put me at vdot 46.9, the new target was 1:47 per lap. Actual pace 1:46. All laps +/- 2s. Felt great, and it's remarkable how fast it goes. It might get boring at 10K. Maybe I'll try it one day.

Warm up and cool down, to the track and back, 2-3 strides on each side of the run.

GSFC perimeter road. Ran it backwards (clockwise). Why is CCW so ingrained? Beautiful day, high 60s and sunny.

Easy run on GSFC perimeter road.

Warm-ups and jog back to Building 33.

GSFC Fall 2-mile. The course had to be adjusted because of construction at the top of the hill, so the start and 1-mile mark were moved forward, and the course detoured cross-country around the construction. Started warming up at 11 with a jog to the Fitness Center, then 2 miles easy and 2-min threshold run with Jake and a couple of other RunGSFC folks. Four 20-second strides, rest about 8 minutes, then start at noon. I consciously held back the first mile, and that worked out well. Felt great second mile, passed a couple of runners, finished pretty strong, should have started my sprint earlier. 1-mile split 6:42, crossed the finish just with 13:10 showing on the clock. Best time in the last 2 years.

Easy run around the neighborhood. Chilly today, even at noon. No run tomorrow, 2-mile on Wednesday.