Training Log Archive: TomNIn the 7 days ending Nov 10, 2018:
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Friday Nov 9, 2018 #
12 PM
Road running 47:24 [4] 5.03 mi (9:25 / mi) +53m 9:07 / mi
shoes: Adrenaline 17 2nd
Hill repeats. 1 mile warmup, 6 short hills fast at around 35 sec and jog back down, then 3 miles at easy pace. It was 48 degrees with light rain.
Thursday Nov 8, 2018 #
10 AM
Road running 35:44 [3] 3.88 mi (9:13 / mi) +61m 8:47 / mi
shoes: Adrenaline 17 2nd
Sunny and 50. Legs feel better. I wasn't trying to go faster, but I was faster.
Wednesday Nov 7, 2018 #
11 AM
Road running 53:18 [3] 5.43 mi (9:49 / mi) +106m 9:15 / mi
shoes: Adrenaline 17 2nd
Noontime run. I was slow, and my legs felt heavy. Not much fun.
Tuesday Nov 6, 2018 #
5 PM
Road running 37:14 [3] 3.85 mi (9:40 / mi) +82m 9:04 / mi
shoes: Adrenaline 17 2nd
It rained all day but finally cleared around 5 p.m. Beautiful red sky and 60 degrees.
Sunday Nov 4, 2018 #
8 AM
Road running race 46:21 [5] 10.0 km (4:38 / km) +49m 4:31 / km
shoes: Adrenaline 17 2nd
Rockville 10k. Excellent conditions, well-attended and well-run race in the Kings Farm area of Rockville. Low 40s and sunny, and I ran in T-shirt and shorts.
I was thinking I could do 47 minutes, but I was quite a bit faster. I'm really happy with the result, 46:21 (7:25 per mile pace). The last time I ran faster than this was more than 2 years ago. Frst in my age group 65-69. But no one was breathing down my neck -- the next place runners were over an hour. There were two 60-year-olds ahead of me, one local and one from Colorado, both of whom were in the 44-min range.
The course is pretty good, not flat but not hilly either. It has 3 hairpin turnarounds, though, which can be kind of tough, especially in a crowd. The biggest problem isn't with the course, it's with the race staging. They had the 5k runners merge in with the 10k runners with about a half-mile to go, but the top 10k runners had to merge with the middle pack of 5k runners, and I found myself in a huge crowd of "runners" weaving, stopping, starting, talking, including some kids I almost knocked down by accident when they swerved into my path. It was awful, at a time when you have to give everything you've got to keep up the speed. There was a 10k runner I had been following, who was about 6 foot 5, and I kept my focus on his head above the crowd, about 10 yards in front of me.
I was thinking I could do 47 minutes, but I was quite a bit faster. I'm really happy with the result, 46:21 (7:25 per mile pace). The last time I ran faster than this was more than 2 years ago. Frst in my age group 65-69. But no one was breathing down my neck -- the next place runners were over an hour. There were two 60-year-olds ahead of me, one local and one from Colorado, both of whom were in the 44-min range.
The course is pretty good, not flat but not hilly either. It has 3 hairpin turnarounds, though, which can be kind of tough, especially in a crowd. The biggest problem isn't with the course, it's with the race staging. They had the 5k runners merge in with the 10k runners with about a half-mile to go, but the top 10k runners had to merge with the middle pack of 5k runners, and I found myself in a huge crowd of "runners" weaving, stopping, starting, talking, including some kids I almost knocked down by accident when they swerved into my path. It was awful, at a time when you have to give everything you've got to keep up the speed. There was a 10k runner I had been following, who was about 6 foot 5, and I kept my focus on his head above the crowd, about 10 yards in front of me.
12 PM
Orienteering 1:00:11 [4] 3.73 mi (16:08 / mi) +106m 14:50 / mi
shoes: IceBug Olx 4
QOC Hangman Tree, Brown course. This was perfect orienteering conditions -- great weather, lovely forest, about as technically difficult as it gets around here, and a well-designed course. I took a bad attack from the road to #1 and went past it, but relocated quickly and spiked it coming back. The only other mistake was on #6, I should have gone straight but I tried to be smart and run up the road to where there was a broad, flat ridge leading to the control. It didn't work, and I got down off the ridge, hit one of the rivers, and came back up, probably 2 min lost. Rob was just leaving it when I got there, and was stuck in a big bale of barbed wire directly along the line leaving the control. Physically, I felt pretty good, in spite of having just run the 10k 3 hours earlier. Great weekend. I think I'll take a day off.