Training Log Archive: mayer22In the 7 days ending Nov 13, 2011:
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Sunday Nov 13, 2011 #
Event: QOC Great Falls MD
8 AM
Trail Running race 5:01:19 [4] 30.0 mi (10:03 / mi) +2550ft 9:18 / mi
shoes: INOV8 Roclite 295
Potomac Heritage Trail 50k.
This a FREE local trail run that the Virginia Happy Trail Running Club puts on in DC/VA. Most of the runnning takes place along the trails I used to run on when I lived in Arlington. Last year I ran this race in 4:20. That was pretty fast as it is all trail and gets hilly and very technical at times.
I trained much less this year for this run and had the toe injury coming into it so I planned to take it a little easier. I guess you could say I tapered well. I ran most of the race with my friend Dan and spent a little time running with TeamSOG teammate Kristin. Dan ran the Richmond Half the day before so he knew he would be a little off his pace as well. He also hasn't been running trails at all.
We went out at a good pace. My legs were cold and tight at the start and it took until the canal for them to really feel good. We slowed up a bit when we got to the PHT because of some technical sections. Dan had trouble keeping up with me on the trail I used to run daily. The pace was perfect but I wanted to cruise much faster through the rocky areas. After we hit Chain Bridge we settled in to a nice pace. Baxter did the out and back to the Legion Bridge with us. Wish he could have run with us longer but 30 miles is too much for him right now. I need to pick up his training.
On our way back to Chain Bridge Dan started having more trouble on the hills. I ended up waiting for him at the top of some of them. I decided to pick up the pace a little after Chain Bridge when Kristing caught up with us. The canal rejuvenated my legs and after we went through the tunnel at Fletchers I started going even faster and lost touch with Kristing as well. I passed a few people on the way back and I think 2 people finished just ahead of me.
The best part is the food and the party when we finish. These are some great trails and I plan to run it again next year. Thanks to Kerry for hosting us.
This a FREE local trail run that the Virginia Happy Trail Running Club puts on in DC/VA. Most of the runnning takes place along the trails I used to run on when I lived in Arlington. Last year I ran this race in 4:20. That was pretty fast as it is all trail and gets hilly and very technical at times.
I trained much less this year for this run and had the toe injury coming into it so I planned to take it a little easier. I guess you could say I tapered well. I ran most of the race with my friend Dan and spent a little time running with TeamSOG teammate Kristin. Dan ran the Richmond Half the day before so he knew he would be a little off his pace as well. He also hasn't been running trails at all.
We went out at a good pace. My legs were cold and tight at the start and it took until the canal for them to really feel good. We slowed up a bit when we got to the PHT because of some technical sections. Dan had trouble keeping up with me on the trail I used to run daily. The pace was perfect but I wanted to cruise much faster through the rocky areas. After we hit Chain Bridge we settled in to a nice pace. Baxter did the out and back to the Legion Bridge with us. Wish he could have run with us longer but 30 miles is too much for him right now. I need to pick up his training.
On our way back to Chain Bridge Dan started having more trouble on the hills. I ended up waiting for him at the top of some of them. I decided to pick up the pace a little after Chain Bridge when Kristing caught up with us. The canal rejuvenated my legs and after we went through the tunnel at Fletchers I started going even faster and lost touch with Kristing as well. I passed a few people on the way back and I think 2 people finished just ahead of me.
The best part is the food and the party when we finish. These are some great trails and I plan to run it again next year. Thanks to Kerry for hosting us.
1 PM
Road Running warm up/down 20:00 [1] 2.0 mi (10:00 / mi) +160ft 9:18 / mi
shoes: INOV8 Roclite 295
Cool Down from the 50k
Stretching 25:00 [0]
Saturday Nov 12, 2011 #
4 PM
Road Running (Some Trail) 22:00 [3] 2.77 mi (7:57 / mi)
shoes: Asics 2110
Ran with Baxter to make sure my toe was ready for the 50k tomorrow. It seemed fine. Noticed a little tightness going up hill but no real pain. Was nice to get some of the lactic acid out of my muscles from sitting around all week.
Stretching 20:00 [0]
Thursday Nov 10, 2011 #
6 PM
Road Running 14:00 [3] 3.0 km (4:40 / km)
shoes: Avia Stoltz
Short run in the neighborhood with Baxter to test my toe. It still is a little tight but pain was minimal. Should be better for the 50k this weekend.