Training Log Archive: TimGoodIn the 31 days ending Aug 31, 2002:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||
Saturday Aug 31, 2002 #
run (road) 1:59:18 [3] 14.0 mi (8:31 / mi)
DCRRC SLR - 7am. Pentagon Loop. I did the course in the reverse direction in order to pass the bathrooms at 3 miles instead of 9 miles. Unfortunately, the course cue sheet did not work in the reverse direction and I could not find a turn a bit after the halfway point. After running around looking for 15 minutes just went back the way I had come.
other (field official) 30:00 [1]
Potomac Valley Games. 1:30-4:00 pm. Worked in the field for the discus. Some marking, but mostly retrieving the discs and carrying them back in.
Last year at this meet I did the 15k walk and hurt my shins. Not being held this year so I ran earlier and orienteered afterwards.
Last year at this meet I did the 15k walk and hurt my shins. Not being held this year so I ran earlier and orienteered afterwards.
orienteering (training) 1:43:24 [3] 8.15 km (12:41 / km)
spiked:14/25c
QOC summer training. 5:30pm. Squirrel Kill map at Teds house. Pretty beat before I started so hurting on the trail sections on the 2nd half of the course. Did not orienteer all that well either.
Thursday Aug 29, 2002 #
Square dancing (plus) 20:00 [1]
At B and B. 7:30-9:30pm.
Wednesday Aug 28, 2002 #
Square dancing (plus DBD) 35:00 [1]
slept:6.0
Last DBD class. 7:30-9:30 pm.
run (road) 31:58 [3] 4.0 mi (8:00 / mi)
11:30pm. Lee-Graham-50 route. Raining and below 70 degrees. Felt cold when I started.
Tuesday Aug 27, 2002 #
run (road) 32:10 [3] 4.0 mi (8:03 / mi)
slept:6.0
10:45pm Lee-Graham-50 route. Almost pleasant outside as the temperature was below 80. Still humid but not as bad as it has been.
Saturday Aug 24, 2002 #
run (road) 57:02 [2] 6.0 mi (9:30 / mi)
6pm. Lee-Annandale-50 route. SLR was for 22 miles at 7am this morning so of course I slept in and missed it. Would have only gone 1/2 of it anyway. Struggled just to do this. Bathroom problems turned a slow run into a very slow run. Walked 5 minutes in the last mile.
Friday Aug 23, 2002 #
Note
Horrible week. Have not been sick, but have also not been well. No energy for or interest in anything. Not how I had planned to start serious training now that Io is back in PA for school.
Wednesday Aug 21, 2002 #
Square dancing (plus) 20:00 [1]
At Boomerangs 7:30-9:30pm. This seems to be all I have energy for.
Tuesday Aug 20, 2002 #
run (warmup) 3:40 [1] 0.4 mi (9:10 / mi)
I thought last week was bad. This week even worse. Totally washed out with no energy at all. Stayed home from work. Warmup before DCRRC race.
run race (road race) 31:40 [3] 4.5 mi (7:02 / mi)
(sick)
DCRRC. Paul Thurston 4.5 mile. Burke Lake VA, 6:45 pm. Still hot, humid. Not much of a race for me. Knew I had nothing today. Felt like crap and ran the same way. Ran 29:27 last year. No warm down. Went off to get in a few hours of work.
Had hoped to pick up a point in the summer series and possibly lock in 2nd place in age group. Did not. Best 5 of 8 count and today was a throwaway. After 7 races I am still in 2nd and should finish 2nd or 3rd. Expect to miss the last race.
Had hoped to pick up a point in the summer series and possibly lock in 2nd place in age group. Did not. Best 5 of 8 count and today was a throwaway. After 7 races I am still in 2nd and should finish 2nd or 3rd. Expect to miss the last race.
Sunday Aug 18, 2002 #
run (XC race) 22:19 [4] 5.0 km (4:28 / km)
MCRRC 5k XC race. Comus MD. 5pm. Grass and dirt. 95 degrees and sunny. No warmup as I got there 8 minutes before the start. Just enough time to change and go to the bathroom. Probably could have used some since I had just driven Iolanthe back to PA. 2 1/2 drive to PA. Unload her stuff, 2 1/2 hour drive back then run. Stiff and tight at start and died in heat. Mile splits 6:49, 7:06, 7:35. All times were slow as winner was over 18min.
run (warmdown) 35:11 [1] 5.0 km (7:02 / km)
Jogged the course again.
Saturday Aug 17, 2002 #
Note
(sick)
A wasted week. Skipped SLR due to a headache and spent most of the day in bed.
Thursday Aug 15, 2002 #
run (road) 33:30 [2] 4.0 mi (8:23 / mi)
slept:7.5
8am. Lee-Graham-50 route. Dentist appt. this morning so had some spare time this morning.
Did not mean to take mon,tue, wed off; but it has been very hot and I have been feeling tired.
Did not mean to take mon,tue, wed off; but it has been very hot and I have been feeling tired.
Wednesday Aug 14, 2002 #
Square dancing (plus dbd) 20:00 [1]
7:30-9:30pm Plus DBD class with Iolanthe. She had a bit of a headache so we sat out a bit.
Sunday Aug 11, 2002 #
swim 15:00 [1]
slept:9.0 (rest day)
Wave pool at Kings Dominion.
Saturday Aug 10, 2002 #
orienteering (rogaine) 7:45:00 [3] 25.3 km (18:23 / km)
spiked:40/47c slept:6.0
DVOA 8hr Rogaine, Hickory Run SP PA. 10am. Hot, sunny. Distance is straight line. With Ted. Did not expect to get them all so went to E side of map first. Saved the W with the heavier vegetation for later when we would be walking anyway or not even get to it. Ran easy and walked the hard parts. Spent a little to much time at the water controls (over 30 min in 3 breaks) Could have worked a lot harder but what would be the fun in that? Unlike Peggy and Nadim we picked up every control in an area before moving on. Did not start skipping until nearly 6 hrs in. I got conservative near the end and keep us out of the green fearing a cramp. A better route near the end might have given us a shot at catching them. Still I probably made the right choice when I crashed with 20 min left. In spite of all my training and Ted's supposed lack of it, he was faster the whole time and seemed to have plenty left. He also did the bulk of the orienteering. Finished 4th overall to Boris/Sergei, Joe/Pavlina, Peggy/Nadim. First open masters. Control order, 11, 54, 21, 72, 28, 39, 14, 42, 62, 29, 85, 46, 22, 37, 19, 52, 67, 86, 64, 89, 94, 51, 33, 81, 43, 48, 99, 91, 25, 44, 56, 53, 68, 74, 48, 75, 77, 35, 97, 16, 38, 92, 31, 27, 57, 13, 32.
Thursday Aug 8, 2002 #
Note
Will probably rest today and tomorrow so I am not totally exhausted for the DVOA 8hr rogaine at Hickory Run this saturday.
Wednesday Aug 7, 2002 #
track (race) 17:10 [5] 2.86 mi (6:00 / mi)
DCRRC 1mi and 3k track championships. Washington and Lee HS. approx 7pm and 8pm. Wanted to go out at 5:20 pace and run under 5:30 but not even close. Stiff at the start and tired from yesterday. Splits: 78, 91, 92, 86 for 5:47. Pretty disappointing. 13 seconds slower than last year and 1:22 off my PR (in 1977)
The 3k went a little better. Mile loosened me up some and I went out slower and ran an even pace. Splits: 92, 92, 92, 92, 92, 92, 90, 41 for 11:23. Last year was 11:22.
The 3k went a little better. Mile loosened me up some and I went out slower and ran an even pace. Splits: 92, 92, 92, 92, 92, 92, 90, 41 for 11:23. Last year was 11:22.
track (warmup) 20:59 [1] 3.28 km (6:24 / km)
Warmup for track races.
Before mile 2000m 11:18, between mile and 3k: 1280m 9:41. No warm down after 3k. Rushed off to square dancing.
Before mile 2000m 11:18, between mile and 3k: 1280m 9:41. No warm down after 3k. Rushed off to square dancing.
Square dancing (plus) 6:40 [1]
Races took longer than expected so did not get to DBD class until nearly 9. Only danced 20 minutes. Right achilles was hurting from run earlier.
Tuesday Aug 6, 2002 #
run (trail, road) 2:01:11 [3] 13.0 mi (9:19 / mi)
slept:7.0
9am. Run to work. Took car in for service and ran from there. Fairfax Cross County Trail from Lee Hwy to Lake Accotink, roads to work. This is part of the route of FatAss 40 back in march. Then I was following others and going the other direction. Made 3 wrong turns today, twice I backtracked and once I ran through the woods until I hit the correct trail. Very nice weather today; high 70s and breezy.
run (road) 32:22 [2] 3.4 mi (9:31 / mi)
5:30pm. Run to pick up car. Took the bus most of the way and ran from Gallows to 50 on Lee Hwy plus from work to the bus stop.
Sunday Aug 4, 2002 #
run (road) 1:49:25 [3] 13.1 mi (8:21 / mi)
slept:5.5
MCRRC Rileys Rumble 1/2 Marathon. Poolesville MD. 7:30am. Last year I tried to run 15mi on sat and then this race the next day. Not very successful as I had to make several pit stops, slowed and did over 1:53.
So here I am to try again. Only this year I have been running worse, and added an extra run by orienteering sat. afternoon. No intention to race, just get a good run. Felt surprisingly good for first 3 miles and ran faster than I had intended. Hills started in 4th mile, temps kept rising, and I started fading. In spite of drinking at every water stop (8 times) I just got slower and slower and completely fell apart at end. Walked a bit of the last 2 miles. On positive side, I did not have to make a pit stop. Splits 722, 722, 719, 732, 746, 752, (49:37 halfway) 758, 809, 823, 823, 914, 1034, 1035. Finished 138 of 526 finishers and 19/52 in M40-44.
I had though about going to DVOA for long O, but figured if I was going to die in the heat either way, it would be better to be near home. Less than an hour to Poolesville but over 3 hours to French Creek.
So here I am to try again. Only this year I have been running worse, and added an extra run by orienteering sat. afternoon. No intention to race, just get a good run. Felt surprisingly good for first 3 miles and ran faster than I had intended. Hills started in 4th mile, temps kept rising, and I started fading. In spite of drinking at every water stop (8 times) I just got slower and slower and completely fell apart at end. Walked a bit of the last 2 miles. On positive side, I did not have to make a pit stop. Splits 722, 722, 719, 732, 746, 752, (49:37 halfway) 758, 809, 823, 823, 914, 1034, 1035. Finished 138 of 526 finishers and 19/52 in M40-44.
I had though about going to DVOA for long O, but figured if I was going to die in the heat either way, it would be better to be near home. Less than an hour to Poolesville but over 3 hours to French Creek.
Saturday Aug 3, 2002 #
run (road) 2:09:30 [3] 15.0 mi (8:38 / mi)
slept:6.0
DCRRC-SLR. 7am. Another heat advisory, code red day but not to bad yet. 80 degrees and humid as usual. From Iwo Jima, out and back on Capitol Crescent trail. Felt pretty good except for last mile.
orienteering (memory) 42:00 [3] 4.38 km (9:35 / km)
spiked:10/14c
QOC Summer training. 6:45pm. Nadim and Peggy organized a memory course on the Great Falls MD map. Afternoon thunderstorms had cooled things a bit but humidity probably 100%. Tight start window meant I did not get the full memory O effect. I could usually see someone else in the woods, particularly near the controls. Mostly just took a bearing and ran in straight line. Think Jon Torrance had best time around 37.
run (trail) 9:07 [1] 1.0 km (9:07 / km)
Warmup before orienteering.
Thursday Aug 1, 2002 #
run (warmup/down) 26:27 [2] 3.0 mi (8:49 / mi)
DCRRC Bon Air Park VA. warmup 1mi 8:37, cool down 2mi 17:49.
run (roadrace) 19:32 [4] 5.0 km (3:54 / km)
DCRRC, Bon Air 5k. VA. Out and back on Custis trail . 7pm, temp low 90s. Shorter race so not as much fade as last week. Mile splits 6:10, 6:36 Think mile mark may have been a little off. Ran 19:05 last year.
After 6 of 8 races in the DCRRC summer series I am first in 40-44M. Should drop to 3rd when the next two behind me get another scoring race in.
After 6 of 8 races in the DCRRC summer series I am first in 40-44M. Should drop to 3rd when the next two behind me get another scoring race in.