Training Log Archive: zerfas

Ran later in the day and actually ran part of this after dark. Took a long time to loosen up over one hour before I ran OK. Of course this meant I ran much faster on the way back.

Splits from 50K arrived in the mail.

16:06 2.09 miles
20:33 all subsequent loops 2.64 miles
20:27
20:22
20:30
21:01 ate sandwich
20:27
20:52
20:55
20:57
21:31
21:09

Not bad considering no other mile markers on the course and winds continued to pick up throughout the day.

First run of the day. Ran 6 X 200 m hill with a slow jog downhill for recovery. Just warm enough for shorts and a singlet with a little bit less wind will be ideal race day weather.

Second run of the day. Recovery pace.

200 sit ups and 20 push ups.

recovery day. When I reached the trail really slowed down and picked it up once I was back on roads.

First run of the day. Carried my plaque to the engraving store for the first mile, dropped it off and finished my run.

Ran 2 X 2,000 at threshold with 400 m rest in between. Ran both in 8:10 with the second one requiring less effort to hold the pace. Ran alone and had lots of wind to deal with plus by this time in the day the temps dropped a lot. The once large group that shows up to the track has dwindled to around 75.

Volunteered at MCRRC's Frozen Slopes 6K, just this morning it was well into the 60's. Hiked around carrying flags, cones, tape and chalk to mark up the course so people don't get lost. Now if they would only do this with orienteering. Course marshall at one point on the course and once everyone passed picked up a the cones, and flags, packed it in the car and returned to the finish area. Jon, Tim and Dan were all absent this morning. Jon would have easily taken 2nd maybe even first just the first man had a large lead even at mile one.

C • not there 2

easy run on the C &O. It looked like a real big drama was unfolding when I saw two water rescue units show up, next a ambulance, a chief and last but not least a policemen. I ended up running to the point where a women slipped on the trail and sprained her ankle. she was having no other problems and was in little pain. Now, to add to the drama, the helicopter starts flying overhead circling and circling. Approx eight men were trying to figure out how to get her out and ended up lifting her down a rather steep bank into one of the boats bringing her around to the ambulance. I kept running to the other side in which another ambulance was waiting thinking she might come out in this direction. By the time I looped around she was off the trail and being loaded into the ambulance.