Training Log Archive: TimGoodIn the 30 days ending Apr 30, 2008:
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Wednesday Apr 30, 2008 #
run (trail, road) 38:53 [1] 4.5 mi (8:38 / mi)
shoes: Avia
Burke Lake. Full loop around the lake. (8:59), 8:23, 8:23, 8:31, (4:37). Also did the 6 pullups recorded yesterday.
BP still good this morning at 125 / 92
BP still good this morning at 125 / 92
disc golf (practice) 6:00 [1] 0.29 km (20:41 / km)
shoes: Avia
6 holes at Burke Lake. Back to 176g Shark. 1 under. Think I am comfortable with 3 discs. 176g Shark, 172g Cobra, 166g Star Aviar. Will use the 150g Shark and Birdie putter for a few days to get 5, then try and work in a new disc probably the Starfire distance driver.
Square dancing (mainstream) 20:00 [1]
shoes: Blair - Botany 500
At Boomerangs. 8-9:30pm. Last full class before graduation next week. May 14 starts a new set of classes and I will be a class coordinator so will have to start being on time at 7:30 instead of rolling in whenever I feel like it.
Tuesday Apr 29, 2008 #
calisthenics (ups) 1:21 [3]
25 pushup, 25 situp, 25 back, plus 6 pullups I will do at Burke Lake tomorrow.
BP much lower at 127 / 94 before bed.
BP much lower at 127 / 94 before bed.
Monday Apr 28, 2008 #
Square dancing (hex, double) 30:00 [1]
At Capitol Squares practice. 7:30-10. Good thing I am not going to next performance (this Saturday) we were horrible. Can't see how it can improve that much in the next few days.
Sunday Apr 27, 2008 #
orienteering (blue) 2:13:00 [3] *** 9.2 km (14:27 / km) +245m 12:45 / km
spiked:12/20c shoes: Olway - studs
QOC: Rosaryville SP. New map. Not the best weather. Misty rain and glasses fogged up early. With vision problems I had trouble selecting or staying on the correct tiny winding trails and avoiding the green. All over the place and lost what motivation I had by 12. (of 23) Cut out the last 3 controls to get back at 4pm and #20 was close to the finish. They looked easy anyway since they were mostly in the fields.
orienteering (control pickup) 43:33 [2] *** 2.65 km (16:26 / km)
spiked:7/8c shoes: Olway - studs
Pick up 8 controls after the meet. Included 1 water stop and I carried 3 unopened water jugs back. Time only includes orienteering time. Stopped the watch while untying and packing the bags.
Saturday Apr 26, 2008 #
disc golf (practice) 36:00 [1] 2.05 km (17:34 / km)
shoes: Avia
Another 80 degree day. Thought about working, thought about running, thought about getting a haircut. Thought about lots of things but went to Burke Lake for some disc golf instead. 36 holes using the Cobra and Star Aviar. Throwing well, made some longer putts and missed some shorter ones but at least I was close enough to the hole to have putting opportunities. Still sucked on the last 3rd of the course. Carried paper and pen to record my scores so I would not lose track. Think some of the pars listed on the tees are different from the published pars which confuses me so I have trouble remembering exactly what I did. Now I have it written down -- only I left the paper in the car so still do not remember my scores. I'll add it in later.
Had to rush the last few holes. Heavy showers were forecast and it was clear they were on the way. Sprinkling as I finished up and I just got to the car in time before the heavy rains.
Had to rush the last few holes. Heavy showers were forecast and it was clear they were on the way. Sprinkling as I finished up and I just got to the car in time before the heavy rains.
Square dancing (mainstream, plus) 20:00 [1]
shoes: Blair - Botany 500
At Boomerangs Appreciation Dance. 8-9:30.
Friday Apr 25, 2008 #
Note
weight:180lbs
BP this morning 142 / 97. First is up, 2nd is down. Have to get some new batteries for the BP meter today. Getting to be pain moving them in and out of my remotes.
Square dancing (plus, rounds) 40:00 [1]
shoes: Blair - Botany 500
At Belles & Beaus. 7:30-10pm. 49th anniversary dance. They are just a few months older than I am.
Thursday Apr 24, 2008 #
calisthenics (ups) 1:11 [3]
weight:180lbs
25 pushups, 20 situp, 20 back. and 6 pullups done yesterday at Burke Lake.
Dusted off my blood pressure monitor and borrowed a few batteries from my DVD remote to get it working. And why you may ask do I have a blood pressure machine? This is not the first time the BP has been high. 136 / 99 before the ups. Better than the 136/106 on tues. Still high but just barely low enough to give blood. Looked at the Sodium in my diet. Not surprisingly it is high. Before going to give blood tuesday I had a lot to drink in the morning and some soup so I would not be dehydrated. Gatorade (32oz) 440mg 20%. ERG (32oz) 276mg 12%, Campbell Chicken Corn Chowder (18.8oz) 1870mg 77%. That is 109% of the recommended value already. Large cheese pizza monday night probably added a lot as well.
Will measure the BP for awhile and see if I can get it back down to more normal levels.
Dusted off my blood pressure monitor and borrowed a few batteries from my DVD remote to get it working. And why you may ask do I have a blood pressure machine? This is not the first time the BP has been high. 136 / 99 before the ups. Better than the 136/106 on tues. Still high but just barely low enough to give blood. Looked at the Sodium in my diet. Not surprisingly it is high. Before going to give blood tuesday I had a lot to drink in the morning and some soup so I would not be dehydrated. Gatorade (32oz) 440mg 20%. ERG (32oz) 276mg 12%, Campbell Chicken Corn Chowder (18.8oz) 1870mg 77%. That is 109% of the recommended value already. Large cheese pizza monday night probably added a lot as well.
Will measure the BP for awhile and see if I can get it back down to more normal levels.
Square dancing (rounds, plus) 35:00 [1]
shoes: Blair - Botany 500
At Bachelors and Bachelorettes. 7:15-9:30.
run (road) 20:01 [1] 2.0 mi (10:00 / mi)
shoes: Saucony Grid Shadow
11:30 pm. Lee Highway
BP before the run 135 / 99. Consistent with this morning.
Weight is unknown. Since my scale always weighs light I had let the 0 point slide a few pounds. Yesterday they did some work in my bathroom, (why does my bathroom wall have to be torn out to fix a leak in my neighbors apt?) and the scale was reset to 0. It could have been accidental when it was moved but they also screwed in the 3rd light bulb which I had left partially unscrewed to save a few watts of electricity. I can only hope they pay as much attention to the details when they finish fixing the wall tomorrow. Anyway my weight was 177 with the new 0 setting. Not sure where it was before so just moved it up some until my weight was back to 180.
BP before the run 135 / 99. Consistent with this morning.
Weight is unknown. Since my scale always weighs light I had let the 0 point slide a few pounds. Yesterday they did some work in my bathroom, (why does my bathroom wall have to be torn out to fix a leak in my neighbors apt?) and the scale was reset to 0. It could have been accidental when it was moved but they also screwed in the 3rd light bulb which I had left partially unscrewed to save a few watts of electricity. I can only hope they pay as much attention to the details when they finish fixing the wall tomorrow. Anyway my weight was 177 with the new 0 setting. Not sure where it was before so just moved it up some until my weight was back to 180.
Wednesday Apr 23, 2008 #
run (road, trail) 20:21 [1] 2.1 mi (9:41 / mi)
weight:181lbs shoes: Saucony Grid Shadow
Burke Lake 5pm. Time to start some token running again.
disc golf 6:00 [1] 0.29 km (20:41 / km)
shoes: Saucony Grid Shadow
First 6 holes at Burke Lake. Star Aviar Putter, 2 under. Throwing well today with 3 birdies and 1 bogey when I hit a tree on the drive.
Tuesday Apr 22, 2008 #
calisthenics (ups) 1:00 [3]
20 pushup, 20 situp, 20 back
disc golf 24:00 [1] 1.31 km (18:19 / km)
shoes: Avia
Went to give blood today and was deferred because my blood pressure was to high. It is usually on the high side but not enough to disqualify me. To get over the disappointment, I headed to Burke Lake for some disc golf. Full 18 holes using just the Star Aviar putter (3 over), then the first 6 holes again (even). Throwing well except for the occasional drive right into a tree.
Sunday Apr 20, 2008 #
orienteering race (relay -red) 1:00:59 [4] *** 6.3 km (9:41 / km) +235m 8:09 / km
spiked:25/29c shoes: Olway - studs
ROC: USOF Relay Champs. Red leg. Mendon Pond NY. On a 4pt pickup team QVC with Brad Whitmore, Stina ?, Dave Levine. I got the Red anchor leg. In the 4pt mass start with a crowd of West Point Cadets and someone from Fork Union. All those young legs ran away on the hills at the start but I think I passed about 1/2 of them back later in the woods. Saw cadets at various times early in the course but mostly alone. Some trouble early, messing up 5 and 6 before getting a feel for the terrain. Like the rest of the weekend - just slow
Saturday Apr 19, 2008 #
orienteering race (Red-middle) 48:06 [4] *** 4.6 km (10:27 / km) +150m 8:59 / km
spiked:11/14c shoes: Olway - studs
ROC: Middle distance champs. Letchworth SP. Red course. 11:08 am. Solidly in the middle of the pack on M45. Could have saved a minute or two here and there but still would have been in the middle of the pack, just a little closer to the front. Blister on the left heel is mostly better and was not much of a problem during the race. The extended rest over the last 2 weeks to get it better was a problem as I had no speed on the hills, and not energy on the flat or downhill either.
orienteering race (sprint) 18:15 [5] *** 2.6 km (7:01 / km)
spiked:13/14c shoes: Olway - studs
ROC: Sprint at Letchworth SP. 2:17pm. Hoping for a nice sprint in spite of my non-training. Thought I ran well but again had nothing on the hills. Exhausted going to 12 but the rest was downhill or flat so ok. Happy with my time, but less happy when I saw everyone else's times and that Marcus was under 12. 44th overall so after the women are removed I may get a point or two in the sprint series.
Thursday Apr 17, 2008 #
Square dancing (rounds, plus) 20:00 [1]
shoes: Blair - Botany 500
At B & B. 7:30-9:30.
Wednesday Apr 16, 2008 #
Square dancing (basic) 25:00 [1]
shoes: Blair - Botany 500
At Boomerangs. 7:30-8:30.
Tuesday Apr 15, 2008 #
Square dancing (dbd, rounds) 30:00 [1]
shoes: Blair - Botany 500
At Dixie Stars 8-10pm.
Monday Apr 14, 2008 #
calisthenics (ups) 57 [3]
17 pushups, 20 situp, 20 back. Cut the pushups short because my toes were hurting. Do not recall having that problem before. I was barefoot but often am when doing these.
Square dancing (rounds) 25:00 [1]
shoes: Blair - Personal Choice
At Rounds By George. 8-9:30. Heel seemed to be ok with a new bandage and comfy shoes. Not ready to run with it yet.
Sunday Apr 13, 2008 #
Event: 30th Annual Billygoat Run
orienteering race (billygoat) 2:52:07 [3] *** 13.0 km (13:14 / km) +500m 11:06 / km
(injured) shoes: Olway - studs
Billygoat. Started easy but tired quickly. Ran with the crowd thru 3 then thought the group was off for 4 and ended up to high myself while the pack spiked it. To high for 5 and then I started having blister problems. Blister on the back of the left heel from new shoes at the Pig was not completely healed. Had a compeed bandage on it but it must have come loose. Think the duct tape over it was a mistake. Instead of holding it in place and protecting it, the duct tape pulled it off. Anyway my foot started hurting on th way to 6 and bothered me the rest of the race. Hobbled as best I could but lost time and places the rest of the way.
Splits and comments will eventually be posted.
Splits and comments will eventually be posted.
Friday Apr 11, 2008 #
calisthenics (ups) 1:05 [3]
20 pushup, 20 situp, 20 back, 5 pullup (done yesterday at Burke Lake)
disc golf 18:00 [1] 1.03 km (17:29 / km)
shoes: Saucony Grid Shadow
Let the heel heal a bit more so did not run. Just played disc golf. Full 18 holes using the Cobra. (plus 2 more holes while waiting for group in front of me) Some good shots and some bad ones. Finished at 4 over (I think) Seems to be some discrepancy between the pars I have listed from an old score card and the posted signs. Plus I was not writing them down and had some trouble remembering.
Another high 70s day and the course is getting crowded.
Another high 70s day and the course is getting crowded.
Thursday Apr 10, 2008 #
run (road, trail) 20:41 [1] 2.1 mi (9:51 / mi)
shoes: Saucony Grid Shadow
Back from Floriday last night.
Burke Lake. Heel is getting better. Still a bit sore but should be okay for the goat.
Burke Lake. Heel is getting better. Still a bit sore but should be okay for the goat.
disc golf 12:00 [1] 0.58 km (20:41 / km)
shoes: Saucony Grid Shadow
Burke Lake. First 6 holes twice. Used Cobra for 1 under and par. Getting better distance with this disc than the shark.
Tuesday Apr 8, 2008 #
calisthenics (ups) 1:08 [3]
20 pushup, 18 situp, 20 back, 10 suitcase curls (per arm)
Heel is still sore and now left calf it tight as well from all the limping. No time to get out running anyway.
Heel is still sore and now left calf it tight as well from all the limping. No time to get out running anyway.
Monday Apr 7, 2008 #
Note
(injured)
4/7-9 Orlando Florida for work
Got a blister on back of left heel which makes it painful to walk or run.
Got a blister on back of left heel which makes it painful to walk or run.
Sunday Apr 6, 2008 #
orienteering race (Red Ultralong) 2:28:25 [3] *** 13.2 km (11:15 / km) +395m 9:47 / km
spiked:17/20c shoes: Olway - studs
OCIN Flying Pig. Ultralong Red.
Saturday Apr 5, 2008 #
orienteering race (urban sprint) 19:29 [4] *** 2.9 km (6:43 / km) +60m 6:05 / km
spiked:16/17c shoes: Avia
OCIN Flying Pig. Sprint at Miami University
No training for last 2 weeks and no speed work in recent memory. Ran at the best speed I could manage and was clean except for 2 which I thought was to the right so instead of looking and seeing the control I visited the other one on the way. Ted started 2 minutes behind me and caught me after 16. Time was good but so was everyone else's time, so I finished well back in the standings. Estimate I got 0 points in the sprint series.
No training for last 2 weeks and no speed work in recent memory. Ran at the best speed I could manage and was clean except for 2 which I thought was to the right so instead of looking and seeing the control I visited the other one on the way. Ted started 2 minutes behind me and caught me after 16. Time was good but so was everyone else's time, so I finished well back in the standings. Estimate I got 0 points in the sprint series.
orienteering race (sprint) 25:28 [4] *** 2.7 km (9:26 / km) +70m 8:21 / km
spiked:9/14c shoes: Olway - studs
OCIN, Sprint at College Suites. Red/Blue course.
Started poorly as I can see trails in the dark green on the map and foolishly expected to see the control after running down the clearing. There is a picture of me on the OCIN results page looking at my map by Mike on the ladder as I determined what I was doing. Good thru 3, but tripped on the fence entering the woods on the way to 4. Fell front first into the mud. Managed to keep my glasses clear, but my map, clues, and compass were covered. Got the map wiped off on my clothes and most of the mud off the compass. The clues were a total loss since they were taped on the back only. Missed 5 while trying to get things cleaned off and had to circle back. Took the clearings to the S to 6 but was hesitant near the control. Spaced going to 7 and have no idea what I did. Should have just aimed and seen it but apparently I did not. Knew I had missed it but not sure where I was. Thought I was on the trail between 7 and 8 but must have been on the one between 6 and 7. Ran S to circle back and eventually ended up on the trail S of 12. Continued around to go to 6 again (just as hesitant this time) and now 7 was easy. 4 minutes lost and no way to recover in a sprint. Rest was uneventful. No sprint points for me again.
Started poorly as I can see trails in the dark green on the map and foolishly expected to see the control after running down the clearing. There is a picture of me on the OCIN results page looking at my map by Mike on the ladder as I determined what I was doing. Good thru 3, but tripped on the fence entering the woods on the way to 4. Fell front first into the mud. Managed to keep my glasses clear, but my map, clues, and compass were covered. Got the map wiped off on my clothes and most of the mud off the compass. The clues were a total loss since they were taped on the back only. Missed 5 while trying to get things cleaned off and had to circle back. Took the clearings to the S to 6 but was hesitant near the control. Spaced going to 7 and have no idea what I did. Should have just aimed and seen it but apparently I did not. Knew I had missed it but not sure where I was. Thought I was on the trail between 7 and 8 but must have been on the one between 6 and 7. Ran S to circle back and eventually ended up on the trail S of 12. Continued around to go to 6 again (just as hesitant this time) and now 7 was easy. 4 minutes lost and no way to recover in a sprint. Rest was uneventful. No sprint points for me again.
disc golf 15:00 [1]
shoes: Avia
On the Miami University campus with Ted, Dave, Tom, Andy, Holly, Holly's Dad. Another interesting course, but hard to follow without some signs or a map. Ted won again but I am getting closer. Planned to play the whole course but cut a few holes out since some people had to make the dinner.
Will try and fill in details later. Do not have them here now.
Will try and fill in details later. Do not have them here now.
run warm up/down 10:35 [1] 0.96 mi (11:00 / mi)
shoes: Avia
Warmup around the field and some trips to the bathroom and back.
Friday Apr 4, 2008 #
Event: Flying Pig XII
orienteering race (Blue Middle) 56:19 [4] *** 5.3 km (10:38 / km) +200m 8:56 / km
spiked:19/26c shoes: Integrator06 studs
OCIN Flying Pig. Blue WRE.
Started ok and mostly clean thru 7, but then got off on the short leg for 8 and then misread the control description. Ended up in ditch to the East and had to come back losing 2 minutes. TIm Grant who started 2 minutes back caught me as I was leaving. Together with Tim thru 12 when we both got on the wrong spur by 18. I recovered first and dropped him only to miss 14. Must have cut in from the trail at the clearing to the north. Missed the control clearing and had no idea where I was. Tim caught back up as he missed it as well. Relocated from the tool shed at the edge of the private property and no problem from there. Thought I was back in front of Tim so was surprised to see him in front of me at 15. 15 seemed lower than I expected and we both went by it on the high side. Circled back to attack from the trail bend and still thought it was low. Tim had found it first and was away so I was alone going to 16. At least until I hit a pack of women on the Red course. Tried to ignore them but our 16-17 leg seemed to be common. They went their separate ways as I went to 18 and then crossed the field to 19. There was Tim back in front of me again. Will passed us both at 20 and I could not keep up in the field running at the end. Could have been a good run except for the mistakes at 8 and 14. Lost just enough time to be about a minute out of scoring any WRE points.
Splits are posted.
Started ok and mostly clean thru 7, but then got off on the short leg for 8 and then misread the control description. Ended up in ditch to the East and had to come back losing 2 minutes. TIm Grant who started 2 minutes back caught me as I was leaving. Together with Tim thru 12 when we both got on the wrong spur by 18. I recovered first and dropped him only to miss 14. Must have cut in from the trail at the clearing to the north. Missed the control clearing and had no idea where I was. Tim caught back up as he missed it as well. Relocated from the tool shed at the edge of the private property and no problem from there. Thought I was back in front of Tim so was surprised to see him in front of me at 15. 15 seemed lower than I expected and we both went by it on the high side. Circled back to attack from the trail bend and still thought it was low. Tim had found it first and was away so I was alone going to 16. At least until I hit a pack of women on the Red course. Tried to ignore them but our 16-17 leg seemed to be common. They went their separate ways as I went to 18 and then crossed the field to 19. There was Tim back in front of me again. Will passed us both at 20 and I could not keep up in the field running at the end. Could have been a good run except for the mistakes at 8 and 14. Lost just enough time to be about a minute out of scoring any WRE points.
Splits are posted.
run warm up/down (warmup) 13:42 [1] 1.25 mi (11:00 / mi)
shoes: Integrator06 studs
Warmup around the parking and to the start before orienteering.
Wednesday Apr 2, 2008 #
Note
Another late night at work. Leave for Pig tomorrow and after the Pig immediately travel to Florida for work so have a ton of stuff to get ready now. Also trying to do the paper work for a house and mortgage and have my taxes still to do as well.
Tuesday Apr 1, 2008 #
run (trail, road) 19:21 [1] 2.06 mi (9:23 / mi)
shoes: Walmart - Carson
Another short easy run at Burke Lake. To late to get any serious training in before the Pig and I do not want to try to much and get hurt again.
disc golf 12:00 [1] 0.0 km
shoes: Walmart - Carson
First 6 holes at Burke Lake twice. Flight characteristics of the Shark seem to have changed after the abuse at Radcliff. Getting more like my old shark was. Getting more distance as well so my semi regular pushups might be having a positive effect. Did not help my accuracy though, continued to hit the basket but miss the putt. I supposed I should be happy that I am close and eventually more of the close ones will go in. 1 over for each round.
Square dancing (dbd, rounds) 30:00 [1]
shoes: Blair - Botany 500
At Dixie Stars 8-10pm.