Training Log Archive: TomN

Event: QOC Wheaton
 

QOC Wheaton Blue. A shorter set of courses than we have been running, but it eliminates the need for Beige. Blue was a fun course, in woods nicer than I remember for Wheaton.

The only place I had any trouble was the zig-zags 7-8-9-10. I didn't ever hit the feature directly, always looking in 1 or 2 ditches before the right one, losing about a minute each time. I don't know why right here, except that the controls were less visible in these ditches than elsewhere on the course. And then I ran off the wrong way coming out of 10, and turned the run to 11 into a trail run. Another minute lost.

Other than that, I'm not sure I could have gone a whole lot faster without introducing mistakes.

Blue - Splits

Tempo run at threshold pace. This is supposed to help train the lactic acid clearing mechanism. A 20+ minute run at a steady pace, faster than conversational, but not race pace. I assumed the same target as last time, 1:53 per lap, but it became obvious that that was too slow, a pleasant surprise. Breathing every 3 steps until the last 2.5 laps. 40 degrees, a little sun, no wind. Lap times:
1:50
1:51
1:53
1:50
1:51
1:49
1:50
1:50
1:49
1:49
1:49
1:49
0:53

To and from the track, and a little warmup on the track.

Post-run pushups, planks, squats, lunges, figure-8s. Stretching.

GSFC perimeter road with a loop around the antenna range.

The full set, plus stretching.

GSFC perimeter road. It was supposed to get up to 60 but it feels warmer than that. First butterfly of the year, a small brick-red anglewing, flew up in front of me and out through the fence before I could get a good look at it. There were other early sightings around the state today.

Slept about 11 hours. The exercises went o.k. once I talked myself into it. Run tomorrow.