Training Log Archive: TimGood

Event: Valley Forge Battle to the End O' Marathon
 

Up at 4:30am to drive to VF. Expecting more running than orienteering I went with my Saucony racing shoes and a compeed patch on the back of my heel to prevent any rubbing. Also my pink rose tights that I use for all winter road races. Out well and feeling good for the first 1/4. Near PG, Randy, Phil for first 5th but had to take a pit stop on the way to #9 and never saw them again. Slowed down some and then a navigation error leaving 16 lost more time. Real problems started on the long leg just before the 1/2 way point. Left shin started to hurt and it got more painful as the race went on. 2:38:21 at the half. Lost places and time for the rest of race and walked much of the last 7 miles. Kept an eye on the clock and finished just under the 4:00 deadline in 6:51:45. Lots of energy left at the end but every step was painful.

Splits are posted.

Marathon - Splits

Supposed to be resting for Valley Forge but since I will there tomorrow I had to hang the bags at Manassas today. Took off work to do it. About 4 1/2 hours spent, only recorded the time between controls. Took longer than I expected. I had not put out epunches before and did not realize how long it took to hang them. Put out 24 controls and 4 gallons of water. (Extra 3 controls were visiting one control twice to put out the water and 2 where I did not hang the bag. One will need a stand, and I decided the other was too accessible and should not be hung until sunday morning. Got dark before I was finished so I had 4 controls that I had planned to hang still left.

At B&B. 8-9:30pm.

Burke Lake. Probably last run before Valley Forge. (except for hanging controls on friday for Manassas) Thought about 2 loops but also thought about a new disc I wanted to try out. Disc golf won and I did just one loop. (5:06), 9:58, 9:41, 9:43, (9:21). This is probably closer to the pace I should use at Valley Forge.
Cool down with disc golf. Did the first 6 holes twice using the blue Shark and a new Star Aviar Putter. I think I am getting worse, the Shark was all over with several birdies, several bogeys, & a double bogey. Putter was much more consistent with almost all pars to finish at even par.

I see I am at just over a marathon worth of training for the week. Guess that means I am ready.

Burke Lake. Mile splits from trail markers. (4:54), 9:02, 8:23, 8:27, (2:32), 8:25, 8:14, 8:41, (5:01). I wonder if this is the pace I should start out with at Valley Forge. I wonder how long I can keep it if I do start with it.

6 holes disc golf to cool off. Used the blue Shark and worked on anhyzer tee shots. 1 was perfect, 1 was good, 3 went into the trees, & it was inappropriate for the dogleg hole so I used a normal throw there. Needs some work. 4 over par.

At Round Abouts. After all the phase V stuff last week, some phase III and IV stuff was much easier.

I had thought I might run earlier in the day since it was supposed to be warm, but it was rainy all day and I still had a sinus headache in the morning.

DCRRC Bread Run, 10k Glen Echo MD. 10:30. Wet with misty rain. Course is 1/2 on roads and half on the C&O Canal towpath. I steep slippery downhill in mile 3 and one steep muddy uphill in mile 6. 6:54, 6:45, 6:58, 6:58, 6:58, 7:32, (1:23). Guess which mile had the uphill. Lost some time there but pulled away from 4 of the 5 people with me at that point. Finished 17th and 4th in 40-49.
2nd race of the DCRRC winter racing series. 3rd in M45-49 again.

Warm up on the roads before the race.

QOC: Avalon. 1:30pm. Tired and slow, hopefully I will go faster at Valley Forge next week, but it should be a lot less rocky and steep.