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Training Log Archive: TimGood

In the 28 days ending Feb 28, 2001:

activity

time

miles

Square dancing

16:05:00

run

16:04:03

117.74

(8:11)

189.48

(5:05)

orienteering

2:26:14

7.16

(20:25)

11.53

(12:41)

bike

1:57:36

weights

41:51

0.6

(1:09:43)

0.97

(43:19)

other

11:30

Total

37:26:14

125.5

201.98

3:50

0:00

» now

Wednesday Feb 28, 2001 #

Note

Since I have been doing so much dancing, future dance 'workouts' will be discounted by 2/3. So 2 hours at square dancing and 90 min of actual dancing will end up as 30 min of training, the same as a 4 mile run. No more total training time inflated by hours and hours of dancing.

Square dancing (mainstream) 30:00 [1]

At Boomerangs. 7:30-9:30pm

Tuesday Feb 27, 2001 #

run (road) 32:23 [3] 4.0 mi (8:06 / mi)

10am. 47deg. Lee-Graham-50. Still sore and tired from weekend.

weights (upper body) 22:00 [3] 0.3 mi (1:13:18 / mi)

10:30pm Upper body, situps & the run there and back.

Monday Feb 26, 2001 #

bike (fluid trainer) 30:11 [2]

11pm. Easy rest day.

Sunday Feb 25, 2001 #

run (warmup) 5:30 [1] 0.55 mi (10:00 / mi)

Warmup before race. Would have warmed down afterwards also but it started to rain.

run (roadrace) 1:08:07 [5] 10.0 mi (6:49 / mi)

RRC 10mile team Challenge. Columbia MD. 8am, 39 deg, overcast, hilly course. Splits 621,629,639,650,700,643,700,706,715,644 Still tired from last week and last night so had some trouble on the uphills. Made my goal of being a scoring member of DC team (12m,4f score, I was 12 man) 94th of 328 finishers. Team 3th to Montgomery Co. & Howard Co Results at http://www.striders.net/rrca01.htm

Saturday Feb 24, 2001 #

run (warmup) 6:30 [1] 0.65 mi (10:00 / mi)

DCRRC-SLR, 7:45am, 29deg.

run (road) 56:57 [3] 7.52 mi (7:34 / mi)

DCRRC-SLR, 8am, 29deg. Iwo Jima and along the Capitol Crescent trail. Those racing tomorrow turned back early instead of going the usual 12 miles.

orienteering (Night-O: Red) 1:14:36 [4] 5.2 km (14:21 / km)

QOC: Hemlock Overlook Night-O Red Course. 7:30pm 38deg cloudy. One big mistake but still managed to eek out a win over everyone except one of the course setters. Splits are posted.

Red - Splits

Thursday Feb 22, 2001 #

run (road/snow) 31:54 [2] 3.4 mi (9:23 / mi)

Night run. 10:30pm 22deg. 2-3inches new snow. Bike path loop. Have not run this route for several months due to darkness and construction. Night-O this saturday so used my lights to make sure they still work. Light was fine but with all the reflections from the snow I did not need them. Construction is not complete so still had 100m detour through the woods.
Think I need to remeasure this route, seems longer.

Wednesday Feb 21, 2001 #

run (road) 30:12 [3] 4.0 mi (7:33 / mi)

10am, 48 deg. Lee-Graham-50 route.

Square dancing (mainstream) 1:30:00 [1]

At Boomerangs. 7:30-9:30pm

Monday Feb 19, 2001 #

run (road) 20:18 [2] 2.2 mi (9:14 / mi)

Night run. Easy run to keep from getting stiff. Thighs are sore from yesterday but I felt ok after warming up.

Sunday Feb 18, 2001 #

run (roadrace) 3:50:36 [4] 26.2 mi (8:48 / mi)

DCRRC: 40th Annual Washington Birthday Marathon. Greenbelt MD. 10:30am, mid 30s, sunny and windy. 3 loop rolling hill course with 1.5 mi extension to get to start/finish.. Ran exactly the race I expected. Out to fast at a pace I couldn't maintain for one loop, then slowed way down on the 2nd loop and just finished the third.. Mile splits (u-uphill, d-downhill, h-hilly, w-into the wind, a-aid station stop) 1)736u 2)655d 3)723 4)720 5)724 6)739h 7)722w 8)905w [includes 1:40 for pitstop] 9)736hw 10)736h 11)724 12)739 13)756h 14)806w 15)834w 16)841wh 17)920wh 18)1112a 19)1011 20)953 21)1037w 22)1009w 23)1044w 24)1123wh 25)1105 26)1025h f)123 First half in 1:39:46, 2nd half in 2:10:50. Should have gone out slower and paced better but wanted to see what I could do at the fast pace. Don't think I have completed another marathon since 1990. 66th of 157 finishers. PR is 2:43 in 1980.

Saturday Feb 17, 2001 #

run (easy) 29:11 [2] 2.9 mi (10:04 / mi)

DCRRC-SLR 9am 38 deg, windy. Joined the Saturday Long Run at the end to loosen up a bit for tomorrow.

Friday Feb 16, 2001 #

other (stretching) 11:30 [1]

Thursday Feb 15, 2001 #

Square dancing (plus) 1:50:00 [1]

At Batchelors & Batchelorettes.

Wednesday Feb 14, 2001 #

Square dancing (mainstream) 1:30:00 [1]

At Boomerangs. 7:30-9:30pm

run (road) 41:39 [4] 6.0 mi (6:57 / mi)

Night run, 11:15pm. Low 50s, light rain. Lee-Annandale-50. Glasses fogged up & I could barely see for last 2 miles. A last hard run before I start resting and carbo loading for marathon on Sunday.

Tuesday Feb 13, 2001 #

run (road) 50:10 [2] 5.69 mi (8:49 / mi)

2:30pm 50 deg. Easy run from work. 50 min along Backlick Rd.

weights (upperbody) 19:51 [3] 0.3 mi (1:06:08 / mi)

Upper body and situps + the jog there and back.

Sunday Feb 11, 2001 #

Square dancing 2:15:00 [1]

Heart Fund Dance in Lancaster with Iolanthe. Plus, mainsteam, class level and some rounds. 2-5pm

Saturday Feb 10, 2001 #

run (dirt) 1:32:58 [3] 12.43 mi (7:29 / mi)

DCRRC-SLR, 8am, 54 degrees at start 48 at end. Very windy with gusts up to 35mph. Iwo Jima and out and back along the C&O canal towpath. 7:20 mile pace for first 9 miles.

Square dancing (plus) 1:45:00 [1]

At DoPasO/Grand Squares in Lancaster with Iolanthe. Some rounds. 8-10:30pm

Friday Feb 9, 2001 #

run (road/dirt) 1:08:12 [3] 8.7 mi (7:50 / mi)

1:30 pm, ** 69 ** degrees. Work-Lake Accotink.

Square dancing (plus) 1:15:00 [1]

At Merry Notes.

Thursday Feb 8, 2001 #

Square dancing (plus) 1:45:00 [1]

At Batchelors & Batchelorettes. 7-9:30pm

bike (fluid trainer) 47:24 [2]

Watched taped survivor.

Wednesday Feb 7, 2001 #

run (road/dirt) 1:09:48 [3] 8.7 mi (8:01 / mi)

2pm, 51 deg. Work-Lake Accotink

Square dancing (mainstream) 1:15:00 [1]

At Boomerangs.

Tuesday Feb 6, 2001 #

run (road) 37:00 [2] 4.0 mi (9:15 / mi)

Night run. 9:30pm Think I have been pushing to much recently so took it easy. Wore sweats so I couldn't go hard without overheating. Ran Lee-Graham-50 route in reverse direction.

Note

Sent in entry for a marathon on Feb 18. Only have 2 weeks left to put in a training week with more milage than the race.

Sunday Feb 4, 2001 #

orienteering (red) 1:11:38 [4] 6.33 km (11:19 / km)

QOC: Avalon, Red course. Had planned to walk white with Io while digesting a big breakfast then run myself. Io went with Karen Strat & I got to run on a full stomach. I was hurting from yesterday and mistakes on 2,3,4 erased any chances of a good run. Splits are posted.

Square dancing 1:15:00 [1]

At Dublin Dancers Heart Fund Dance with Iolanthe. 2:30-5:00pm. Some class level, mainstream. plus and rounds.

Red - Splits

Saturday Feb 3, 2001 #

run (road/trail) 1:32:38 [3] 10.8 mi (8:35 / mi)

DCRRC-SLR 8am, 25 degrees breezy. Iwa Jima to Hemlock Overlook and
3 loops on trails in the park. Very hilly. Supposed to be 12 miles but I estimate at only 10.8. I was tired from the start and got slower on the hills.

Square dancing (plus) 1:15:00 [1]

At Virginians with Iolanthe.

Thursday Feb 1, 2001 #

bike (fluid trainer) 40:01 [2]

12:30am Worked late again. Light workout while watching taped "Survivor" episode. Only 40 min because I fast forwarded all the commercials.

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