Training Log Archive: TomN

QOC Gunston Hall Blue. Brand new map! (Who can resist?) Tom Strat did a great job on this map. I found it accurate and easy to read. One might quibble with some of the symbols, but it doesn't detract from the overall effect.

I ran Blue, longer than usual, because I wanted the extra length for training, and the idea was to keep a steady pace throughout. No significant navigational issues. For some reason I got too far west on #5, even though the control was only 100m from the attackpoint. I lost focus 13-14 with all the criss-crossing and navigated towards 7 for a while, then recovered badly. Terrible split on #17, but I don't think the map accurately reflected the difficulties. I tried to thread the needle around the south end of the green, but it extended well down the slope and made any attempt from the south side useless. After that, comparing splits with Vido, I seem to have held up well in the steeper section at the end, and that was certainly the goal.

Fun course, and the map now opens up the possibility of a megacourse, combining Mason Neck, Gunston, Pohick, and Meadowoood.

Yes, Valerie, there were butterflies, easy enough to ID even on the run. Zebra Swallowtails, whose host plant, Pawpaw, grows all along the edge of the Potomac, and Eastern Tiger Swallowtails, more ecumenical, flapping their big yellow wings through the forested and grassy areas. Both first-of-year for me.

Blue - Splits

Goddard perimeter road.

Jog to the track, warm up, and 3 strides.

Virtual speed work, Q2. 4x1200 with 5 min rest (mostly jogging). Sunny and low 50s at 11 a.m. I think these intervals are more effective (and less subjective) if they're run at straight I pace instead of accelerating, so that's what I did. Assuming vdot 46, goal was 5:00. Times:
4:55
5:01
5:01
5:02
I would have quit after the 3rd one if it weren't for virtual speedwork, so thanks MB and BP.

C • nice work! 2

Slow jog back home.

Pushups, planks, squats, lunges, figure-8s.

Goddard perimeter road. Lovely day, sunny and low 50s at noon.

Despite the cool temps, it was a big day for butterflies. Seen on this run, all on the dirt road or edges:
Clouded Sulphur - 1
Cabbage White - 1
Duskywing (probably Juvenal's Duskywing) - 5 or more
Mourning Cloak - 1
Pearl Crescent - 1
Eastern Tailed-blue - 1

Pushups, planks, figure-8s.

Virtual speedwork training, Q1. The rain passed through in the morning, and it turned out to be a fine day. No one on the track, which was a good thing given that people seem to feel the need to punch me.

7x200m intervals, the first one fast, the rest accelerating. 5 min rest after the first, 3 min between the others. These are much shorter intervals than I usually run, and I wasn't sure I could get the pacing right, but it seemed to work out o.k.

Times: 38....42, 41,42, 42, 41, 41.

I'm not sure what I'm getting out of these. Too short for aerobic, too much rest for lactate. Daniels suggests running economy, which I've never given too much thought to. I think it was also Daniels who said older runners tend to develop economy naturally over time.

Easy run in the afternoon. Rain this morning and rain tomorrow, but a nice patch this afternoon, 70s and sunny.