Training Log Archive: BorisGr

A last minute run to CVS before heading out to the airport.

Warmup and running drills

QOC Summer Short Series at Fountainhead, set by Gavin Wiese.

It was a really hot day (high of 95F!), and the a/c in my car conked out on the drive there, so arrived covered in sweat. Luckily, during the warmup a short rainstorm came by, and so I got a bit cooler again.

The training was a middle distance course on a map with the roads and trails removed. I tried to take it at speed, but ran out of oomph after the second or third really steep climb. Still, I tried to push the whole way, even when that didn't yield much speed. Fun to put in a hard effort in good terrain. Thanks to Gavin and QOC!

Evening yoga and warmup.

Lunchtime run down the mall after getting a haircut. It was hot - around 90F. Somehow I felt better than I have on some of my more recent runs in the heat - at least, I didn't feel like stopping and lying down after every step. I guess it's a sign of progress in training or of acclimatization to the heat.

C • Heat 3

Elliptical warmup.

Strength routine

Warmup, stretches, and drills.

I finally felt like few enough body parts hurt that I could attempt another speed workout. I chose a 2x8 minutes tempo run, aiming for 4:15-4:30 min/km pace. I did on a mostly flat stretch of Valley Trail in Rock Creek, between Parkside Drive and Boundary Bridge. This stretch is almost exactly 1km, so each interval was an out-and-back. I ended up running faster than I expected, which was nice. The second interval felt harder, but I was pleased to find that it also corresponded to a faster pace. Hopefully this is step one towards rebuilding a foundation, rather than another one-off.

Elliptical intervals (16x1') while watching the second half of USA-Spain.

Jordan, Jen, Kenny, and I headed to Fountainhead for some training. I re-ran the blue course from QOC's November event here. I took it at a cruisey pace and felt ok - not nearly as dead as on Friday. It helped that it was cooler and earlier in the day. Frustratingly, I made essentially the same mistakes I did in November and was also somewhat slower. Still,I think it was positive to feel comfortable running the whole way. Fountainhead is fun, even more so when one is fit.

Blue - Splits

Warmup, ab workout, then assorted stretching.

Drove up to Patapsco Granite with Jordan for an afternoon of training. We started with a long distance course, and then a short, technical middle. I tried to run at a controlled pace, never pushing hard, but still struggled some on the uphills. The fitness is slowly coming back, but there is still a long way to go. Really great woods and a good map, but dangerous underfoot, as there is a lot of high grass hiding the logs underneath.

A quick middle distance after the longer training. Went back and forth with Jordan for the first half before he pulled away at the end. I think this is the single best area that QOC has.

Elliptical intervals, 5x4 minutes.

Elliptical.

Strength routine, with more squats and somewhat heavier weights.

Run in Rock Creek. I ran down the Western Ridge trail to Military Road, and then back up along Valley Trail. It was hot and humid, and I was slow. But I was able to plod along the whole way, and not feel shattered by the end. So a little progress.

I wanted today to be a long day without doing more running, so I went over to the Blair House gym after finishing my run and did a quick peloton workout.

Yoga after the workout.

Elliptical intervals: 4x(3'-2'-1').

Hamstring and glute exercises.

Elliptical (hills) while watching the last leg of Venla. Fun to see Kamilla Olaussen anchor Fredrikstad to victory. When she was hanging out with us at NAOC 2012, there was not a sense of her being an extraordinary talent - just a solid Scandi junior. She sure has taken a lot of steps forward in the years in between!

Full strength routine plus abs in the afternoon while the rest of the family was napping.

Elliptical intervals, 5x4 minutes.

Elliptical while watching the Sprint Relay from Finland. Sweden were impressive.

C • Sweden were 2

Back to the elliptical at work - a step up from the recumbent bike.

Mostly stretching, with some hamstring exercises thrown in.

A leg strength and balance workout from Fitness Blender at home after Inara went to sleep. She hiked about 1.5 miles on her own today (as in, using her own legs, not as in a child roaming free) in Rock Creek. I was impressed.

Event: Spring Training Weekend (near Syracuse NY)
 

Event: Boston Sprint Camp
 

Recumbent bike at the Blair House gym

Hamstring and glute exercises

Abs and core at home after Inara went to bed.

Back to PT with Robert for lingering R butt pain and some L hamstring soreness.

Perimeter loops before soccer.

Lunchtime soccer game.

QOC Beer Chase at Jug Bay

RG: http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Somehow, this was my first ever QOC Beer Chase. It was a blast! Valerie graciously agreed to watch Inara, so Alli and I could both run. We set up the Animal-O and got ready to run.

We had a strong group on the long course - I figured that all of Kenny, Joe Barrett, Jon Torrance, Matt Stout, and myself could contend. Right off the start I found myself in the back, as I clearly need to work on my quaffing skills. I spent the first few legs trying to make contact with Kenny and Joe, who is in the front. Then, to my surprise, everyone ran right past #5, and I found myself alone in the lead. I stayed in front for a few controls, until Kenny caught up as I was pouring water over my head at the water stop at #9. We ran the rest of the first loop together, though it was clear that he was stronger.

On the second loop I fell apart, missing #17 with Kenny and then #18 on my own. I was then struggling physically on the long leg to #19, and also drifted too far east, only relocating when I saw unexpected dot knolls in front of me. These mistakes cost me 1:30 or so, and Kenny was long gone. Instead, it was time to start looking backwards.

I hit #20 but didn't see the flag and, after spending another 30 or so seconds looking for the flag, saw Jon T appear. I quickly took off for #21, not wanting him to make contact. I managed to stay in front and was about a minute ahead when I went out on my third loop.

Having Jon chase me was a good motivator, and I perked up a bit for the final loop. I hit #25, #26, and #27 cleanly but then couldn't understand the mapping at #28. I saw a flag, but the control code was wrong, so I ran away from it. I then stopped and realized that I still had descriptions from the previous loop in my description holder and, sure enough, I'd been to the right control. Came back - another 30 seconds wasted - and some signs of Jon off in the distance. I took off for #29 as fast as I could at that point - winning my only split since loop 1 - and then stayed clean the rest of the way, avoiding the dreaded chug-off at the finish. Jon came in a minute later, so I managed to keep the margin virtually constant over the final loop.

This was a fun race! Dealing with the tipsiness and the heat over the final loops is a learned skill, which I am yet to master. Afterwards, Inara had a great time playing in the water, and Alli and I took turns taking her out in a kayak. Then, the potluck, and QOC's great volunteer appreciation ceremony. This is a great club with so many dedicated and hard-working volunteers!

Forced myself to warm up and do my yoga routine before bedtime.

Long_Adv - Splits

An afternoon Peloton workout in between Samantha's bat mitzvah ceremony and party.