Training Log Archive: TomN

Event: OCIN Flying Pig XX
 

Flying Pig Sprint Green. Too bad about #8, I had a really good run other than that. #8 was the first control in that green area with the weird linear land forms. I totally misread the paths going in, looked for the control in the wrong place, lost 5 min. Never really got the hang of that little area, but managed to get through it without much further ado. Fun course, good use of the technical areas, and it's always tough to go from campus to woods and back.

Flying_Pig_2016_Friday_Sprint_9 Green - Splits

And tried out my new foam roller. Trail Runner Magazine says the first rule of trail running is Thou Shalt Foam Roll.

Easy run around the neighborhood. Cold hands.

Full workout (such as it is) with stretching. Rest day otherwise.

Planks and figure-8s before breakfast.

Long run, out and back. Ran 1.5 miles from my house to the Rock Creek Trail at mile 7.0, where it connects to Plyers Mill Road, then along the trail to mile 10.5 at the bridge over Veirs Mill Road, and back again.

There is new signage on the trail, new since I last ran on it anyway (which was about 20 years ago). New mile markers every half mile, and signs at the cross-trails and junctions, which is nice because without the signs I used to run off the trail all the time.

A few minutes waiting for traffic lights at Connecticut Ave. and Randolph Road.

5k tempo run at threshold pace, 12.5 laps at Einstein HS track. 50 degrees, sunny, calm. My watch was set to split times instead of lap times, so I stopped paying attention after about 3 laps. Goal was 1:49. Times:
1:49
1:49
1:49
1:50
1:48
1:47
1:48
1:47
1:48
1:46
1:46
1:49
0:55

Run to and from the track.