Training Log Archive: TomN

Neighborhood run around 11.

Loop around GSFC perimeter and antenna range. Watch was dead battery, and time is a guess.

The Goddard Space Flight Center Spring 10k. It's 4-3/4 laps around Greenbelt Lake. I was thinking I'd run 8 min plus 4 10s, and it was pretty darn close to that. Actual splits were 8:04, 9:55, 9:59, 10:11, 9:59. I kind of struggled in that 4th lap, dropping back to 2-2 breathing occasionally. That's mostly mental, I think. It takes a lot of effort to keep the speed up. Plus I think the first lap was a little too fast. The temperature was in the mid-70s.

Last fall I ran this race in 48:37. So that's good. And hey, my VDOT is back up above 40! Which goes to show I'm no good at 2 mile distance, but I knew that already.

It's also interesting that this time has an age-graded score of 71%, equivalent to an age-graded time of 37:24, which seems about right, given that I ran a lot of 10ks in the 36-38 minute range back in the day.

C • Improving w/Age 1

Warm-ups before 10k. Just a slow jog, no strides.

A pathetic post-run cool-down. I had to stop and stretch out my left calf, which was twinging and getting ready to cramp. No further problems with it after that.

Trail run at Greenbelt Park.

QOC Pohick Bay Red. Start to 1 I went off course, don't know why, relocated from the building in the out-of-bounds area. Good orienteering until #9, again got way off, relocated from the fork in the creek (hard to believe I got there). Not too crisp on the remaining few controls. Sure wish I could maintain the same level of concentration I had from 1 though 8.

It was a good course. From what I could see of the courses, Red hit the sweet spot. The two long legs were a good change of pace, the area along the bay in the northwest was technical without requiring too much climb.

The rain held off, not too hot, it was a fun day.

Red - Splits