Training Log Archive: TomN

QOC Lake Needwood Blue. It rained off and on, and I had to take my glasses off after about 8 controls. But the trails were dry and the woods were pretty nice. Peggy set a good course, with 3 butterfly loops in some of the best areas. I lost a couple of minutes on the first 2 controls, overrunning things, then settled down and ran well. Good flow and good navigation. Really happy about that, even if the technical difficulty was low.

Blue - Splits

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.