Training Log Archive: TomNIn the 7 days ending Jun 27, 2015:
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Friday Jun 26, 2015 #
Speed work 50:00 [3] 4.0 mi (12:30 / mi)
shoes: Adrenaline 14
Speed work at Einstein HS track. Perfect day, 65 deg, cloudy. It had rained overnight. The last time I did a track workout was a month ago in New Hampshire, under identical conditions. Well, probably more humid today.
4x1000 with 1-lap slow jog (about 3:00) in between. Goal was 4:16. Times:
4:15
4:17
4:16
4:18
Last time I did 800s, and I did them in 3:20. The equivalent time for 1000 would be about 4:10. It felt a little lower intensity this time. The extra 200 makes a psychological difference, but it's not supposed to make a difference in pace.
4x1000 with 1-lap slow jog (about 3:00) in between. Goal was 4:16. Times:
4:15
4:17
4:16
4:18
Last time I did 800s, and I did them in 3:20. The equivalent time for 1000 would be about 4:10. It felt a little lower intensity this time. The extra 200 makes a psychological difference, but it's not supposed to make a difference in pace.
Wednesday Jun 24, 2015 #
Road running 1:05:00 [3] 7.4 mi (8:47 / mi)
shoes: Adrenaline 14
Another afternoon run, because I forgot to pack my shoes to work (got everything else, even the watch). It being a gorgeous day -- clear blue sky, temps 5+ deg. F lower than recent average, low humidity -- I made it a long one.
I haven't done this route in a long time, but it's a good one. Kensington to Forest Glen, past the castle and over the Beltway, then through the annex and past the pagoda, down the trail to the Rock Creek bike path and back under the Beltway near the Mormon Temple. Stop for water at Old Spring road, then a one-mile uphill, back through old Kensington and across the tracks (to the wrong side) and back home. I subtracted 3 minutes for the water stop and waiting for a train to clear the station. I've crossed those tracks about 100 times and I can't remember having to wait for a train to unload passengers there before.
I haven't done this route in a long time, but it's a good one. Kensington to Forest Glen, past the castle and over the Beltway, then through the annex and past the pagoda, down the trail to the Rock Creek bike path and back under the Beltway near the Mormon Temple. Stop for water at Old Spring road, then a one-mile uphill, back through old Kensington and across the tracks (to the wrong side) and back home. I subtracted 3 minutes for the water stop and waiting for a train to clear the station. I've crossed those tracks about 100 times and I can't remember having to wait for a train to unload passengers there before.
Tuesday Jun 23, 2015 #
Road running 35:00 [3] 3.8 mi (9:13 / mi)
shoes: Adrenaline 14
I ran late today, a little after 5. For some reason I was imagining that it would get cooler in the afternoon. But of course it just kept on getting hotter. So I embraced the heat and ran on the road past Building 3, hoping to watch Addie playing frisbee, but that idea shattered when I saw her waving from the car as she was driving home (some people have sense). It turned out her frisbee game was somewhere else, and was eventually canceled due to thunderstorms. Oh, well. We played Dominion instead.
Monday Jun 22, 2015 #
Trail Running 47:00 [3] 5.2 mi (9:02 / mi)
shoes: Adrenaline 14
Greenbelt Park Perimeter Trail. Seemed a lot faster than the last few runs here, but I didn't have a watch so I guessed. I felt pretty good on the uphill stretches. At least, the limiting factor seemed to be aerobic rather than muscular. Of course, no running yesterday or Friday, there could be a correlation there.