Training Log Archive: TimGood

At B and B. 7-9:30pm

Warmup 3400m 17:45, after mile 850m 5:54, after 3k 850m 5:53

DCRRC 1 mile and 3k track championship. Washington and Lee HS. 7pm Perfect weather. 72 degrees. Mile: 5:36.4 splits 85, 85, 85, 81. 3k about 25 minutes later. 11:28.4 splits 92, 92, 93, 93, 94, 92, 92. Finished 11th in masters heat of both. Ran better than expected. Last years times were 5:47 and 11:23, in 2001 5:34.6 and 11:22

11pm. Lee-Graham-50 route. Time to start planning for the Night-O in Aug. by running after dark. Cooler also.

At Capitol Squares. 8-10pm. Mostly practice for a parade in Hershey PA in Sept which I will not be going to because I am going to US Champs at Lake Tahoe that weekend.

MCRRC: Rileys Rumble Half Marathon. 7:30am. Code Orange air quality day but not to bad this morning. Sun stayed behind clouds so not as hot as it could have been; humidity awful though. Used as a training run since I am in no shape to race this distance and tired from yesterday. Unfortunately I finally got my chance to see how I stack up against Pat Zerfas. (Feb 10mi race had been cancelled due to deep snow) Not even close as she was 2nd women and 18 minutes up. Don Davis of QOC also there to beat me.
Posted time is my actual run time. Official time 1:55:58 but with no restrooms on the course I went for another trip to the potties before starting. Missed start by over 4 minutes. Only one person passed me on the course and he was the only one to start behind me. One mile splits: 9:22, 8:29, 8:26, 8:40, 8:33, 8:22, 8:37, 9:11, 8:43, 8:39, 7:58, 8:49, 7:51(1.1mi). Except for first (stiff) and last miles I ran a mostly even pace. Variations due mainly to the hills.
Time not much worse than last years heat death 1:49:27 and better than the multiple bathroom stop 1:53:46 of 2001.

DCRRC - SLR. 7am. Iwo Jima, Mt Vernon bike trail to Alexandria and back. Turn around at the beltway. No training to speak of recently so went out slow and came in slower. 9 minute miles for first half and over 10 for 2nd. One water stop at 10 miles.

At Lincolnia 8-10pm. Bit tired from this morning.

Belle Haven VA, Warmup before race. Had planned for more but not a lot of time. Have to go from work, pick up Io at day camp, then get to race usually in heavy traffic.

DCRRC, Belle Haven 8k. 7pm. Along Mt Vernon trail. 5th race of the summer series. To have any chance of placing I would have to beat my competion today so I went out just behind him and hung as long as I could. Naturally I went out to fast and died. He dropped me on the uphill just before 4k. Had him worried at the turnaround but he ended up 90 secs ahead as I got slower and slower. 1km splits 3:59, 3:59, 4:12, 4:38, 4:13, 4:23, 4:26, 4:24. No pressure for the summer series now although I would like to hang onto 4th.

At Boomerangs 8:15-9:30pm.

SSBF, Hunt Valley MD. 10-12, 3-5, 7-12

SSBF, Hunt Valley MD. 10-12, 2-5, 7-11

Star Spangled Banner Festival. Hunt Valley MD, Thursday evening session. 8-11pm

Warmup before race. Extremely sore from yesterday and could barely move.

DCRRC: Bastille Day 4mi. Capital Crescent trail. Fletchers Boathouse DC. 7pm. 81 degrees. Aching from yesterday so not much of a race. Two minutes behind my usual competion. Half mile splits. 3:30, 3:14, 3:18, 3:27, 3:26, 3:28, 3:27, 3:14. Seems I rarely run well in this race. 26:01 in 02, 25:50 in 01, 31:26 in 99.
This was the 4th of 8 races of the summer series. Does not look good for placing this year. Currently in 4th but have been beaten by the 3 ahead of me every time. May be able to slip into 3rd but will have to start running better.

DVOA: Hickory Goat. Hickory Run SP PA. Up at 6am but not feeling well so slept some more. 11am mass start and I had a 3 hour drive to get there. Dragged out of bed at 8 and got sick but managed to get on the road. Figured I would just start late or maybe drop down to the 9k option and 11:30 start. Arrived at 10:53. Luckily they started late at 11:15 and I made the start. No dinner last night, no breakfast this morning, no prerace preparation, and no training. Did not expect a great run. Had a power bar and 32oz of ERG and ran. . . and died. Major time lost on 3 and 4, Found the streamer for 4 but kept looking because I did not like the depression it was in. Eventually went on but used it as one of my two skips. (5 was the other) Switched to a rogaine pace by 7. Screwed up big time along with Dave Onkst on some of the short legs in the middle. Twice used the next control as an attack point for the one we wanted. Cramping on the way to 17 and walked most of the rest taking routes which avoided all green. Finished last of those who completed the course.
Splits are posted.

18k Goat - Splits

At work all night then drove to Lancaster for all day square dancing. 10am-12:15pm. 1:30-3:30pm, 7:30-10pm.

6:30 pm. Warmup before race.

DCRRC: 1 hour track run. Washington and Lee HS. 7pm Temperature down a bit due to impending rain. Only 77 but humidity way up. Knew I had no chance of getting last years distance of just under 15k. Tried to maintain a reasonable pace and not die to much. 1600m splits 6:19.2, 6:31.6, 6:42.9, 7:00.5, 6:59.8, 7:18.3, 7:19.8, 7:12.9 Total distance 13842m.

DCRRC SLR. 7:15am. Arrived late and missed the group so ran by myself. Iwo Jima, Mt Vernon bike trail, past airport to 4 Mile Run and back. Heat advisory, code orange day, but only 77 degrees in morning.

4:30pm. Wave pool at Kings Dominion.

4th of July parade in DC. Square dancing with Capitol Squares. Mostly walking with not much dancing. Temps in 90s.

At Boomerangs. 7:30-9:30pm. Start of another 12 week class.

7pm. To library and back with Io.